OCT 30
- Squat 120kg 3x5 (3 min rest)
- Deadlift 150kg 5x3 (3 min rest)
- Bench 90kg 5x5 (3 min rest)
- Face pulls 11kg 3x20 (1 min rest)
- Press 60kg 3x5 (3 min rest)
OCT 27
SS
- Incline DB press 28kg 4x8
- DB shoulder press 13kg 4x10
SS
- SS press 35kg 4x10
- DB side lateral 6kg4x15
- Dips BW 4x5 (1 min rest)
- Cable flys 7.5kg 4x10 (1 min rest)
- Face pulls 11kg 4x10 (1 min rest)
- Bent-over row 60kg 5x20 (1 min rest)
OCT 26
- Romanian deadlift 90kg 5x10 (2min rest)
- Leg press 200kg 5RM
SS
- BB curls 35kg 4x10
- BB overhead extentions 35kg 4x10
SS
- Cable curls 25kg 4x10
- Cable extentions 20kg 4x10
OCT 23
- Deadlift 160kg 5x3 (5 min rest)
- Military press 60kg 3x5 (3 min rest)
- Bench 80kg 5x5 (2 min rest)
- Face pulls (thumbs up) 11kg 5x10 (1 min rest)
OCT 20
- BB forward lunges 90kg 5x8 (3 min rest)
- Bench 60kg 10x10 (1→2 min rest)
- BB curls 17,5kg 3x20 (2 min rest)
- BB tricep extentions 20kg 3x20 (2 min rest)
- Face pulls (thumbs up) 7.5kg 5x10 (2 min rest)
OCT 19
- Deadlift 150kg 5x5 (4 min rest)
- Military press 70kg x2
OCT 16
- Squat 140kg 1RM
- Military press 60kg x4
- Bent-over row 90kg 3x5 (1 min rest)
- Lat side raises 7,5kg 5x8 (30 sec rest)
- Seated bent over delt raises 7,5kg 3x8(30 sec rest)
- Bench 100kg 1RM
- Face pulls 32kg 3x15 (1 min rest)
OCT 14
- KB press 26kg 5x20
OCT 13
- Deadlift 180kg 1RM
- Bench 60kg 1x25
OCT 12
- Pushup vest 25x4 (1 min rest)
- Squat vest 25x8 (1 min rest)
OCT 11
- Dip vest 5x15 (2.5 min)
OCT 7
- Deadlift 140kg 3x5 (2 min rest)
- Military press 50kg 5x5 (2 min rest)
- Face pulls 32kg 3x15 (1 min rest)
- Chinups 3x8 (2 min rest)
OCT 4
- Squat 85kg 5x10 (2 min rest)
- Bench 70kg 3x10 (2 min rest)
- Bent-over row 70kg 5x10 (30 sec rest)
- Deadlift 140g 5x3 (3 min rest)