9/10 Upper back and shoulders 

69.8kg

Lat pulldown (upright alt normal)

50kg 12

45kg 12

Chest supported row neutral grip 

20kg 2x12

Upper back row 

30kg 3x12

HS shoulder press

10kg 12

20kg 2x12

TRX inverted row

15/2010

Oscar sit ups 

3x12

Note: First set was not too bad. The other two were mostly pulses though. 

Core leg extensions on flat bench

3x12

Rotator work 

Rotary calf

30kg 10

50kg 3x12

Body fat 24.8

Baby kale

Pine nuts 

6/10 Chest and biceps with Oscar

71.45kg

Bench

50kg 2x6-8

Technogym chest press 

30kg 3x10

Cable fly (high to low)

25kg each 3x10

Incline wide grip push up

4x10-15

55 deg alternating incline curls 

7.5kg 2x10

Step machine 

Level 5 - 10 min

Behind the neck pulldown C4

50kg 10

60kg 10

4/10 legs with Oscar 

70.35kg

Squat 

80kg 6

Failed 100kg and 90kg was terrible. 

Leg press

200kg 5

160kg 2x7

Glute machine press 

55kg 3x10

Bulgarian squat 

3x10

2/10 Core and biceps with Sanny 

70.9kg

Sit up

8kg ball 15

14kg KB 2x15

Pulses legs in the air

30

Flat back leg raise

2x15

Core leg extension 

5kg 2x12

Half bar curl

20kg 10

22.5kg 2x10

1/10 chest with Oscar 

70.75kg

Rotator work 

Flat bench

40kg 10

50kg 2x6

30 deg incline fly

10kg neutral grip 2x6-8

Cable reverse fly E6

10kg 6/10/6-10

Push-up 

10kg DB 2x15/10

Standing calf raise

75kg 2x10

Left scapula discomfort. Might drop weight and increase reps. 

Technogym leg press calf raise

80kg 10

100kg 2x15

14/9 Legs with Oscar 

71.55kg

Squat 

100kg 6 

110kg 2

Assisted. Need to slowdown eccentric!

Leg extension 

45kg 3x10

Rotary calf 

65kg 2x10

Reverse lunge (back and forth)

Body weight 2x

16kg KB 1x

28/9 Arms

Tricep extension 

20kg 10

22.5kg 10

25kg 7+1

Hammer front raise

8kg 2x20

Jackknife 

2x20

Sit up

3kg ball 2x15