Upper body training

Military presses:

2x8x50 kg
6x70 kg
5x80 kg
3x80 kg
2x3x90 kg

Seated cable rows:

12x96 kg
12x109 kg
2x12x114 kg

Incline bench presses:

8x60 kg
5x100 kg
5x110 kg
5x120 kg
2x125 kg
1x130 kg
1x135 kg - PR

Front cable pulldowns:

8x86 kg
8x96 kg
2x8x100 kg

Incline dumbbell presses (30 degrees):

8x28 kg
8x36 kg
6x40 kg
6x48 kg
5x52 kg

Nautilus machine shrugs:

8x50 kg
8x90 kg
8x130 kg
8x160 kg
8x180 kg
8x200 kg - grip still holding, pr is 220

Behind the neck strict presses:

8x30 kg
8x50 kg
5x60 kg
5x70 kg
5x60 kg

EZ barbell curls: 

4x16x30 kg

Dumbbell hammer curls:

8x12 kg
8x14 kg
6x14 kg

Inverted sit-ups:

2x12xBW
10xBW
9xBW