Upper & lower body training

Front cable pull-downs:

12x68 kg
12x82 kg
10x91 kg
2x8x100 kg

Behind the neck cable pull-downs:

12x68 kg
12x77 kg
8x86 kg
2x8x96 kg

One arm bent over dumbbell rows:

12x34 kg
12x40 kg
12x44 kg
2x12x52 kg

Dumbbell shrugs:

12x40 kg
12x44 kg
4x12x52 kg

Deadlifts:

12x50 kg
12x70 kg
8x90 kg
5x100 kg
5x110 kg
5x130 kg
5x140 kg
5x150 kg
5x160 kg
1x165 kg with belt 

Calf raises:

16x120 kg
16x150 kg
4x12x187.5 kg

Leg press calf raises:

20x50 kg
16x100 kg
16x140 kg
16x200 kg
2x12x270 kg