31/5 Core with Oscar 

75.3kg

Jackknife on flat bench

Leg raise with resistance on hamstring curl bench

Decline sit up with 10kg plate 

Leg raise on decline sit up bench

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Bent lateral raise

7.5kg 3x10

90 degrees DB row

17.5kg 3x10

Chest supported row on 37 degree incline

20kg DB 3x10

28/5 Back with Oscar 

Deadlift

100kg 2x5/10

SLDL

40kg 3x10

Hyper on bench

3x10

Preacher curl

7.5kg each 8/7

27/5 Legs with Oscar 

74.7kg

Leg press

320kg 5

Leg extension 

55kg 3x10

Walking lunge

40kg 3x back and forth

90 degree leg press (right/left)

70kg 5/5

50kg 2x 5/5

Floor press

8kg DB 5x10

Hammer Strength chest press

10kg each 3x10

Cable fly

15kg each 3x10

Tabata KB swing 

16kg

23/5

Deadlift 

110kg 8

Hyper 

15kg half bar 3x10

Hamstring curl 

25kg 3x6-8

Bike

Standing calf raise 

35kg 10

50kg 10

65kg 2x10

Legs with Oscar

21/5 Legs with Oscar 

Calf raise (Pure strength machine)

120kg 2x10

Squat 

80kg 10

100kg 5

Bench jumps

3x15

Leg curl machine 

20kg 10

30kg 10

Hamstring curl 

30kg 10

35kg 2x7

Legs with Oscar

14/5 legs with Oscar 

Leg press

280kg 7

300kg 6

With assistance. 

Hyper

6 risers, 2x7kg DB 3x6

Hamstring curl

30kg 3x8

Back with Oscar

13/5 back with Oscar 

Torsonator row

20kg 3x15

Superset 

27.5kg DB 3x10

Lateral raise

7.5kg 10 drop 5kg 10

3x

Lat pulldown

35kg 3x10

Hammer Curl superset lateral raise

10kg 3x10

Legs

11/5 Legs

Squat

95kg 5 (low bar)

95kg 3 failed on 4

80kg 3x8

Leg press 

240kg 8/6/5

Hamstring curl 

30kg 10/7/8

Walking lunge 

14kg KB 3x20

Step machine

Deadlift with Oscar

6/5 Deadlift

Deadlift

100kg 8

125kg 5

Rep PB!!

Hyper

14kg KB 3x15

Hack squat machine

60kg or 80kg 3x10

Bicep and back with Oscar

4/5 

75.55kg

Chest press

25kg 3x10

Face pull

40kg 3x10

Cable pulldown

30kg 5x10

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With Oscar 

3x superset

Preacher curl 

25kg 3x10

Standing hammer curl

9kg 2x10

7kg 20

Note: hammer curls were killing me

Tricep pulldown (elbows locked)

20kg 3x10

Dumbbell row

17.5kg 2x8

20kg 8

Note: Slow concentric and eccentric. Strong squeeze. 

6 minute step machine

Deadlift with Oscar

2/5

Deadlift

100kg 2x10

120kg 2

Technique focused 

Hyper

3x10

KB swing

14kg