Upper body training

Cable pulldowns:

20x77 kg
16x86 kg
12x91 kg
10x100 kg

One arm dumbbell rows:

12x36 kg
12x44 kg
12x52 kg
12x60 kg

Seated machine rows:

12x71 kg
12x86 kg
2x12x110 kg

Nautilus machine shrugs:

16x60 kg
12x100 kg
12x120 kg
10x140 kg
8x140 kg
12x100 kg - paused
8x100 kg - paused
6x100 kg - paused

Machine T-bar rows:

12x70 kg
12x95 kg
2x12x105 kg

Alternating dumbbell curls:

10x12 kg
10x14 kg
10x16 kg
10x18 kg
10x20 kg
10x22 kg

Alternating dumbbell hammer:

10x12 kg
10x14 kg
10x16 kg
10x18 kg
10x20 kg

Lying leg raises:

12xBW
4x8xBW+8kg

Neck raises:

12xBW
12xBW+5 kg
3x12xBW+10 kg