Chest and back
dumbell bp with bands
1x10x10kg
1x10x15kg
3x8x20kg
Krok rows
1x10x12kg
1x10x16kg
3x8x24kg
Lat pulldown (v-grip)
1x10x30kg
1x10x40kg
1x10x50kg
1x10x60kg
1x15x40kg
Straight arm lat pulldown
1x10x15kg
Facepulls
1x10x15kg
Rope pulldown
1x10x30kg
1x10x40kg
Side bends
2x10x16kg
6 min HIIT on bike
Weight is around 81 kg and waist size is going down. It has gone down 4 cm in the last 4 weeks, I hope it means im gaining muscle and losing fat 
Few mobility drills
Back squat
1x10x20kg
1x5x60kg
1x4x80kg
3x6x100kg
1x20x60kg
Romanian deadlifts
2x10x50kg
2x10x70kg
Gun show…
A1 Closegrip bp
1x15x20kg
1x10x40kg
1x8x60kg
1x8x67,5kg
1x6x67,5kg
1x6x67,5kg
1x13x40kg
A2 dumbell hammarcurls
1x8x7kg
1x8x10kg
4x8x12,5kg
B1 tricep pressdown
1x10x20kg
2x10x25kg
B2 Alternate side hammercurl
1x15x7kg
2x12x10kg
C rope pushdown
2x12x20kg
D ab rope pulldown
1x15x30kg
1x12x40kg
1x10x45kg
E 5 min of HIIT on bike
I have bit of a problem. Every time I do neutral grip curls, pain shot from my hands down to my elbows. I couldnt even curl the ez-bar. I dont really know what to do. I will avoid neutral grip curls, hammercurls are better and painfree.
chest/shoulders/lats
Dumbell bp
1x15x10kg
1x10x15kg
1x5x20kg
1x10x25kg, 15 sec rest, 1x4x25kg, 15 sec rest, 1x4x25kg, 15 sec rest, 1x4x25kg.
30 sec chest stretch with 5 kg dumbell
Lat pulldown (wide grip)
1x10x30kg
1x5x50kg
1x11x60kg, 15 sec rest, 1x6x50kg, 15 sec rest, 1x3x60kg.
10 sec lat stretch
Military press
1x10x20kg
1x10x40kg, 15 sec rest, 1x4x40kg, 15 sec rest 1x3x40kg.
2 week layoff 'cuz of my wrists. I got 2 cortisone injections. Lets see if they can stay healthy for a while now.
Easy leg day
3 min warmup on eliptical
legpress
1x10x65
1x8x105
1x8x125
1x7x155
1x5x200 (max load)
Leg curl
1x10x20kg
3x8x30kg
seated calf raises
1x10x40kg
1x8x15kg
Even lifting plates hurt my wrists but feelt good to do something atleast.
yesterdays workout
Hammer strenght chest press
25kgx11x6x4
Hammer strenght shoulder press
30kgx8x4x2
closegrip smithmachine bp
40kgx8x3x2
Todays workout
Preacher curl ez-bar
10kgx7x1x1
Pinwheel curls
12,5kgx10x7x5
Leg curl
40kg 7x3x2
Seated calf raise
45kg 5 slow reps with 4 sec stretch + 5 fast reps
Leg press
200kgx5
130kgx20 (widowmaker)
sigh, working 10 hour days is not that good for training. I miss my days as a student.
Hammer strength row machine (lats)
1x20x5kg
1x10x20kg
1x8x30kg
40kgx8x4x2
Barbell row
1x9x45kg
1x14x35kg
20 sec hanging lat stretch