I really need to train with other people cuz left alone I just go for extreme volume.
Cable rows:
2x12x82 kg
12x96 kg
12x105 kg
12x114 kg
2x8x129 kg
One arm dumbbell rows:
12x34 kg
12x44 kg
12x52 kg
2x12x60 kg - easy
Front cable pull-downs:
12x77 kg
12x82 kg
2x12x96 kg
12x82 kg
Barbell shrugs:
12x60 kg
12x100 kg
8x140 kg
8x160 kg
2x6x180 kg
Nautilus machine shrugs:
12x80 kg
12x120 kg
12x160 kg
8x200 kg
Dumbbell shrugs:
2x16x40 kg
Dumbbell curls:
8x12 kg
8x14 kg
8x16 kg
8x18 kg
8x20 kg
8x22 kg
Hammer curls:
8x12 kg
8x14 kg
8x16 kg
8x18 kg
8x20 kg
8x22 kg
Face pulls:
3x12x55 kg
Rope pushdowns:
12x68 kg
12x77 kg
12x82 kg
Neck raises:
12xBW
2x12xBW + 5 kg
Hanging leg raises:
2x8xBW - cramps
Behind the neck strict presses:
8x30 kg
6x40 kg
2x5x50 kg
10 min stretching
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