Vægtupdate - IF/Leangains

Uge 6 - 95.1 kg - 0.0
Uge 7 - 94.2 kg - 0.9
Uge 8 - 94.2 kg - 0.0
Uge 9 - 93.3 kg - 0.9
Uge 10 - 92.9 kg - 0.4
Uge 11 - 91.2 kg - 1.7
Uge 12 - 92.4 kg - 1.2
Uge 13 - 92.3 kg - 0.1
Uge 14 - 91.9 kg - 0.4
Uge 15 - 90.3 kg - 1.6
Uge 16 - 90.2 kg - 0.1
Uge 17 - 89.4 kg - 0.8
Uge 18 - 88.9 kg - 0.5
Uge 19 - 88.8 kg - 0.1
Uge 20 - 87.6 kg - 1.2
Uge 21 - 88.6 kg - 1.0

Rackpulls
5 @ 60 kg
5 @ 100 kg
5 @ 140 kg
5 @ 160 kg
5 @ 180 kg

Chin-ups
5 @ BW
5 @ 15 kg
5 @ 30 kg
5 @ 30 kg
5 @ 30 kg

Pendlay rows
5 @ 60 kg
5 @ 80 kg
5 @ 90 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg

Pull-ups
6 @ BW
6 @ BW
6 @ BW
6 @ BW
6 @ BW

DB rows
10 @ 42 kg
10 @ 42 kg
10 @ 42 kg
10 @ 42 kg
10 @ 42 kg

UH chestsupported rows -> BTN pulldowns
8 @ 60 kg -> 8 @ 50 kg
8 @ 60 kg -> 8 @ 50 kg
8 @ 60 kg -> 8 @ 50 kg

Barbell curls
10 @ 40 kg
8 @ 45 kg
8 @ 50 kg
8 @ 45 kg
10 @ 40 kg

DB curls -> Hyperextensions
8 @ 19.5 kg -> 15 @ BW
8 @ 19.5 kg -> 15 @ BW
8 @ 19.5 kg -> 15 @ BW

DB hammer curls -> Close grip ez-bar preacher curls
6 @ 24 kg -> 5 @ 30 kg
6 @ 24 kg -> 8 @ 25 kg
6 @ 24 kg -> 12 @ 20 kg

Military press
6 @ 20 kg
6 @ 40 kg
6 @ 60 kg
5 @ 70 kg
5 @ 80 kg - Push

Barbell incline press
8 @ 50 kg
8 @ 70 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg

Low incline press
8 @ 32 kg
8 @ 32 kg
8 @ 32 kg
8 @ 32 kg
8 @ 32 kg

Stående DB skulderpres
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg

Dips -> Push-ups, feet elevated
8 @ 20 kg -> 8 @ BW
8 @ 20 kg -> 8 @ BW
8 @ 20 kg -> 8 @ BW

Dips -> Incline flies
12 @ BW -> 10 @ 11 kg
12 @ BW -> 10 @ 11 kg
12 @ BW -> 10 @ 11 kg

One-arm lateral raises -> One-arm overhead extensions
20 @ 8.5 kg -> 15 @ 8.5 kg
15 @ @ 11 kg -> 10 @ 11 kg
10 @ 14.5 kg -> 10 @ 11 kg
8 @ 17 kg -> 6 @ 14.5 kg
6 @ 19.5 kg -> 6 @ 14.5 kg
8 @ 17 kg -> 6 @ 14.5 kg
10 @ 14.5 kg -> 10 @ 11 kg
15 @ 11 kg -> 10 @ 11 kg
20 @ 8.5 kg -> 15 @ 8.5 kg

Cable pushdowns
10 @ 30 kg
5 sek
8 @ 25 kg
5 sek
8 @ 20 kg
5 sek
10 @ 15 kg
5 sek
12 @ 10 kg

En hurtig lille træning

Dødløft, 30 sek pause
3 @ 60 kg
3 @ 100 kg
1 @ 140 kg
1 @ 150 kg
1 @ 160 kg
1 @ 170 kg
1 @ 170 kg
1 @ 170 kg

Pull-ups
10 @ BW
10 @ BW
10 @ BW
10 @ BW
10 @ BW

DB rows
10 @ 52 kg
10 @ 52 kg
10 @ 52 kg
10 @ 52 kg
10 @ 52 kg

Chestsupported wide grip rows -> UH pulldowns
10 @ 60 kg -> 10 @ 50 kg
10 @ 60 kg -> 10 @ 50 kg
10 @ 60 kg -> 10 @ 50 kg

Barbell curls
10 @ 40 kg
10 @ 45 kg
10 @ 50 kg

DB hammer curls
10 @ 24 kg
10 @ 24 kg
10 @ 24 kg

DB curls
10 @ 17 kg
10 @ 17 kg
10 @ 17 kg

Barbell incline press
5 @ 60 kg
5 @ 70 kg
5 @ 80 kg
5 @ 90 kg
4 @ 100 kg

DB benchpress
7 @ 42 kg
7 @ 42 kg
7 @ 42 kg
7 @ 42 kg
7 @ 42 kg

Military press
5 @ 60 kg
5 @ 60 kg
5 @ 60 kg

DB standing press
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg

DB incline press -> DB incline flies
8 @ 32 kg -> 10 @ 11 kg
7 @ 32 kg -> 10 @ 11 kg
7 @ 32 kg -> 10 @ 11 kg
6 @ 32 kg -> 10 @ 11 kg
6 @ 32 kg -> 10 @ 11 kg

One-arm laterals -> One-arm overhead extensions
8 @ 17 kg -> 6 @ 14.5 kg
8 @ 17 kg -> 6 @ 14.5 kg
8 @ 17 kg -> 6 @ 14.5 kg

Seated laterals -> Cable pushdown
10 @ 11 kg -> 10 @ 30 kg
10 @ 11 kg -> 10 @ 30 kg
10 @ 11 kg -> 10 @ 30 kg

Dips
10 @ BW
12 @ BW
15 @ BW

God gas på træningerne! 4x120 i front squat er serious business! Kan være vi skal have et pas i tandem en af dagene på Falkevejen :-)

Jenslyn87 skrev:God gas på træningerne! 4x120 i front squat er serious business! Kan være vi skal have et pas i tandem en af dagene på Falkevejen :-)

Jamen du siger bare til. Jeg har læseferie, så jeg er rimelig fleksibel!

En hurtigt træning i Dit Studie, inden den står på skive festival igen

Front squat
5 @ 50 kg
5 @ 70 kg
5 @ 90 kg
5 @ 110 kg
3 @ 125 kg

Leg press
15 @ 200 kg
15 @ 200 kg
15 @ 200 kg
15 @ 200 kg

Overhead squat
8 @ 60 kg
6 @ 70 kg
5 @ 80 kg

Hanging leg raises -> Hyperextensions -> calf presses
10 @ BW -> 15 @ BW @ 20 @ 200 kg
10 @ BW -> 15 @ BW @ 20 @ 200 kg
10 @ BW -> 15 @ BW @ 20 @ 200 kg

Leg extensions
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg

Calf presses, unilateral -> Bulgarian split squat
20 @ 80 kg -> 15 @ BW
20 @ 80 kg -> 15 @ BW
20 @ 80 kg -> 15 @ BW

Hanging leg raises -> Sit-ups
10 @ BW -> 15 @ BW
10 @ BW -> 15 @ BW
10 @ BW -> 15 @ BW

Efter en tur på skive festival er jeg nu hjemme igen, kosten har været lort og har været lidt syg i dagene deroppe.. Træningen fra i går:

Chin-ups
10 @ BW
10 @ BW
10 @ BW

Pulldowns
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg

One-arm chestsupported rows
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

Cable rows
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg

DB curls
10 @ 18 kg
10 @ 18 kg
10 @ 18 kg

DB hammer curls
10 @ 24 kg
10 @ 24 kg
10 @ 24 kg

Det er satme barsk frontsquattet!

Bay skrev:Det er satme barsk frontsquattet!

Danke! Det skal nok blive bedre nu her, da jeg har fået styr på teknikken

Jeg kom hjem fra skive festival i nat, og kroppen synes åbenbart jeg havde brug for søvn, da jeg sov i over 12 timer. Har været lidt syg med opkast og dårlig mave deroppe, og det har betydet jeg ikke rigtig har fået noget at spise, overhovedet. Også i morges kastede jeg op, men da jeg vågnede til eftermiddag havde jeg det fint, så jeg tog op for at træne

DB incline press
10 @ 22 kg
10 @ 32 kg
5 @ 42 kg
5 @ 42 kg
5 @ 42 kg

Military press
6 @ 60 kg
6 @ 60 kg
6 @ 60 kg
6 @ 60 kg
6 @ 60 kg
6 @ 60 kg

Dips
8 @ BW
8 @ 20 kg
8 @ 30 kg
5 @ 40 kg

Low incline press -> Cable flies
10 @ 32 kg -> 10 @ 10 kg
10 @ 32 kg -> 10 @ 10 kg
8 @ 32 kg -> 10 @ 10 kg
8 @ 32 kg -> 10 @ 10 kg
8 @ 32 kg -> 10 @ 10 kg

Lean away laterals
6 @ 19.5 kg
6 @ 19.5 kg
6 @ 19.5 kg
6 @ 19.5 kg
6 @ 19.5 kg

Overhead extensions
10 @ 11 kg
10 @ 11 kg
10 @ 11 kg
10 @ 11 kg
10 @ 11 kg

Lateral raises -> DB skulderpres
8 @ 14.5 kg @ 8 @ 14.5 kg
8 @ 14.5 kg @ 8 @ 14.5 kg
8 @ 14.5 kg @ 8 @ 14.5 kg

Cable pushdowns
10 @ 25 kg
10 @ 25 kg
10 @ 25 kg
10 @ 25 kg
10 @ 25 kg

Dips
10 @ BW + 5 @ BW + 3 @ BW + 3 @ BW + 3 @ BW

Military press
5 @ 40 kg
5 @ 45 kg
5 @ 50 kg
5 @ 55 kg
5 @ 60 kg
5 @ 65 kg
5 @ 70 kg
3 @ 75 kg

Incline DB press
4 @ 42 kg
7 @ 37 kg
10 @ 32 kg
4 @ 42 kg
7 @ 37 kg
10 @ 32 kg

Dips -> Cable flies
8 @ BW
8 @ 15 kg
8 @ 30 kg
5 @ 40 kg
5 @ 40 kg
5 @ 40 kg
8 @ 15 kg -> 10 @ 10 kg
8 @ 15 kg -> 10 @ 10 kg
8 @ 15 kg -> 10 @ 10 kg
12 @ BW -> 10 @ 10 kg
12 @ BW -> 15 @ 10 kg

Lean-away laterals
6 @ 19.5 kg
6 @ 19.5 kg
6 @ 19.5 kg
6 @ 19.5 kg
6 @ 19.5 kg

Very high incline press -> Seated laterals
12 @ 22 kg -> 8 @ 11 kg
10 @ 22 kg -> 8 @ 11 kg
10 @ 22 kg -> 8 @ 11 kg

Cable pushdown
10 @ 25 kg
10 @ 25 kg
10 @ 25 kg
10 @ 25 kg
10 @ 25 kg

Træning fra tidligere i dag. Front squatten kørte ikke i dag..

Front squat
5 @ 60 kg
5 @ 80 kg
5 @ 100 kg
3 @ 120 kg

Leg press, unilateral
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg

Overhead squat
8 @ 60 kg
6 @ 70 kg
5 @ 80 kg
5 @ 80 kg
5 @ 80 kg

Lying leg curls -> Leg extensions
10 @ 30 kg -> 10 @ 80 kg
10 @ 30 kg -> 10 @ 80 kg
10 @ 30 kg -> 10 @ 80 kg
10 @ 30 kg -> 10 @ 80 kg
10 @ 30 kg -> 12 @ 80 kg

Hanging leg raises
12 @ BW
11 @ BW
10 @ BW
9 @ BW
8 @ BW

Seated calf raises, unilateral
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg

OL squat
10 @ 100 kg

Standing calf raises -> Sit ups
20 @ 100 kg -> 15 @ BW
20 @ 100 kg -> 15 @ BW
20 @ 100 kg -> 15 @ BW
20 @ 100 kg -> 15 @ BW
20 @ 100 kg -> 15 @ BW

Hej Sørensen.

Flot form på billederne.. + fine front squat

m0n skrev:Hej Sørensen.

Flot form på billederne.. + fine front squat

Hej m0n

Mange tak. Træner du stadig i Sports Club?

Sørensen0 skrev:

m0n skrev:Hej Sørensen.

Flot form på billederne.. + fine front squat

Hej m0n

Mange tak. Træner du stadig i Sports Club?

Ja det gør jeg. Er du kun ude på Falkevej nu?

m0n skrev:

Sørensen0 skrev:

m0n skrev:Hej Sørensen.

Flot form på billederne.. + fine front squat

Hej m0n

Mange tak. Træner du stadig i Sports Club?

Ja det gør jeg. Er du kun ude på Falkevej nu?

Lige pt ja. Men rykker ind i Sports Club igen efter sommer, da jeg skal flytte ind i byen

Træningen fra tidligere:

Chin-ups
10 @ BW
10 @ BW
10 @ BW
10 @ BW
10 @ BW
10 @ BW
10 @ BW
10 @ BW
10 @ BW
10 @ BW

DB one-arm rows -> Hyperextensions
8 @ 32 kg -> 15 @ 10 kg
8 @ 32 kg -> 15 @ 10 kg
8 @ 32 kg -> 15 @ 10 kg
8 @ 32 kg -> 15 @ 10 kg
8 @ 32 kg -> 15 @ 10 kg

Yates rows
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg

Chestsupported WG rows -> Pulldowns
10 @ 50 kg -> 10 @ 60 kg
10 @ 50 kg -> 10 @ 50 kg
10 @ 50 kg -> 10 @ 50 kg

DB curls
5 @ 24 kg
5 @ 24 kg
6 @ 22 kg
6 @ 22 kg
8 @ 19.5 kg
8 @ 19.5 kg
10 @ 17 kg
10 @ 17 kg

Barbell curls
10 @ 35 kg
10 sek
10 @ 30 kg
10 sek
15 @ 20 kg

Sørensen0 skrev:

m0n skrev:

Sørensen0 skrev:

m0n skrev:Hej Sørensen.

Flot form på billederne.. + fine front squat

Hej m0n

Mange tak. Træner du stadig i Sports Club?

Ja det gør jeg. Er du kun ude på Falkevej nu?

Lige pt ja. Men rykker ind i Sports Club igen efter sommer, da jeg skal flytte ind i byen

Cunt. Bliv på falkevejen

Pagels skrev:

Sørensen0 skrev:

m0n skrev:

Sørensen0 skrev:

m0n skrev:Hej Sørensen.

Flot form på billederne.. + fine front squat

Hej m0n

Mange tak. Træner du stadig i Sports Club?

Ja det gør jeg. Er du kun ude på Falkevej nu?

Lige pt ja. Men rykker ind i Sports Club igen efter sommer, da jeg skal flytte ind i byen

Cunt. Bliv på falkevejen

Gider sgu ikke cykle derud, når jeg kan gå i sports club på 30 sekunder!

En hurtig træning i dag, med ekstremt korte pauser

DB shouldpress
10 @ 17 kg
10 @ 22 kg
10 @ 27 kg
10 @ 32 kg
6 @ 34.5 kg

Barbell benchpress
10 @ 60 kg
10 @ 80 kg
4 @ 100 kg
4 @ 100 kg
3 @ 100 kg
3 @ 100 kg
3 @ 100 kg

Dips
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg

Incline DB press -> Cable flies
8 @ 32 kg -> 10 @ 12.5 kg
8 @ 32 kg -> 10 @ 12.5 kg
8 @ 32 kg -> 10 @ 12.5 kg

Lean away laterals
8 @ 17 kg
8 @ 17 kg
8 @ 17 kg
8 @ 17 kg
8 @ 17 kg

Dips -> Push-ups, feet elavated -> Cable flies
15 @ BW -> 10 @ BW -> 15 @ 10 kg
12 @ BW -> 8 @ BW -> 12 @ 10 kg
10 @ BW -> 8 @ BW -> 10 @ 10 kg

Oveahead DB extensions
10 @ 11 kg
8 @ 11 kg
8 @ 11 kg
6 @ 11 kg
8 @ 11 kg

God træning ben i dag i Dit Studie, med PR!

OL squat
5 @ 30 kg
5 @ 60 kg
5 @ 90 kg
5 @ 110 kg
5 @ 130 kg
4 @ 140 kg
3 @ 150 kg

Leg press
40 @ 150 kg
30 @ 175 kg
20 @ 200 kg

Leg extensions
10 @ 60 kg
10 @ 65 kg
10 @ 70 kg
10 @ 75 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg

Hanging leg raises
12 @ BW
12 @ BW
12 @ BW
12 @ BW
12 @ BW

Barbell walking lunges
32 @ 40 kg
34 @ 40 kg
36 @ 40 kg

Calf presses, unilateral
20 @ 20 kg
20 @ 25 kg
20 @ 30 kg
20 @ 35 kg
20 @ 40 kg
20 @ 35 kg
20 @ 30 kg
20 @ 25 kg
20 @ 20 kg

God træning i dag, trods bytur i går, og tømmermænd i dag

Chin-ups
5 @ BW
5 @ BW
5 @ 10 kg
5 @ 20 kg
5 @ 30 kg
5 @ 20 kg
5 @ 20 kg

DB rows
6 @ 64 kg
6 @ 64 kg
6 @ 64 kg
6 @ 64 kg
6 @ 64 kg

Ez-bar UH rows
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg

Chestsupported WG rows -> Pulldown
10 @ 50 kg -> 10 @ 50 kg
10 @ 50 kg -> 10 @ 50 kg
10 @ 50 kg -> 10 @ 50 kg
10 @ 50 kg -> 10 @ 50 kg
10 @ 50 kg -> 10 @ 50 kg

Barbell curls
10 @ 40 kg
10 @ 45 kg
10 @ 50 kg

DB curls
10 @ 17 kg
10 @ 17 kg
10 @ 17 kg
10 @ 17 kg
10 @ 17 kg

DB hammer curls -> UG pulldowns
10 @ 24 kg -> 15 @ 25 kg
10 @ 24 kg -> 15 @ 25 kg
10 @ 24 kg -> 15 @ 25 kg

CG preacher curls -> Hyperextensions
8 @ 30 kg -> 25 @ BW
8 @ 30 kg -> 20 @ BW
8 @ 30 kg -> 15 @ BW
8 @ 30 kg -> 15 @ BW
8 @ 30 kg -> 15 @ BW

Træning i Dit Studie i dag

Incline barbell press
5 @ 20 kg
5 @ 40 kg
5 @ 60 kg
5 @ 70 kg
5 @ 80 kg
5 @ 90 kg
5 @ 100 kg

Push press
5 @ 40 kg
5 @ 60 kg
5 @ 70 kg
4 @ 80 kg
3 @ 90 kg

Dips
10 @ BW
8 @ 20 kg
6 @ 40 kg
6 @ 40 kg
6 @ 40 kg
6 @ 40 kg
6 @ 40 kg
6 @ 40 kg

DB flat press
5 @ 40 kg
6 @ 38 kg
6 @ 36 kg

DB shouldpress -> Lateral raises
10 @ 20 kg -> 10 @ 10 kg
10 @ 20 kg -> 10 @ 10 kg
10 @ 20 kg -> 10 @ 10 kg

Barbell incline press -> Cable flies
10 @ 60 kg -> 10 @ 30 kg
8 @ 60 kg -> 8 @ 30 kg
8 @ 60 kg -> 8 @ 30 kg

Ez-bar extensions -> Lateral raises
8 @ 37.5 kg -> 8 @ 16 kg
8 @ 37.5 kg -> 8 @ 16 kg
8 @ 37.5 kg -> 8 @ 16 kg

Dips
15 @ BW
12 @ BW
10 @ BW

Træning i Dit Studie igen i dag

Front squat
5 @ 60 kg
5 @ 60 kg
5 @ 80 kg
5 @ 90 kg
5 @ 100 kg
5 @ 110 kg
3 @ 120 kg
12 @ 110 kg - OL squat

Overhead squat
8 @ 60 kg
7 @ 70 kg
6 @ 80 kg
7 @ 70 kg
8 @ 60 kg

Leg press, unilateral
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg

Hanging leg raises
12 @ BW
12 @ BW
12 @ BW
12 @ BW
12 @ BW

Leg extensions -> Leg curls
10 @ 70 kg -> 10 @ 45 kg
10 @ 70 kg -> 10 @ 45 kg
10 @ 70 kg -> 10 @ 45 kg
10 @ 70 kg -> 10 @ 45 kg
10 @ 70 kg -> 10 @ 45 kg

Calf presses
25 @ 100 kg
15 @ 150 kg
15 @ 150 kg
15 @ 150 kg
15 @ 150 kg
15 @ 150 kg

Hanging leg raises -> Decline sit-ups
10 @ BW -> 15 @ BW
10 @ BW -> 15 @ BW
10 @ BW -> 15 @ BW

Walking lunges
40 @ 30 kg
30 @ 40 kg

Front squat
5 @ 20 kg
5 @ 50 kg
5 @ 70 kg
5 @ 90 kg
3 @ 110 kg
3 @ 120 kg
5 @ 70 kg - OH
5 @ 70 kg - OH

DB rows -> Military press
5 @ 45 kg -> 5 @ 40 kg
5 @ 65 kg -> 5 @ 60 kg
5 @ 65 kg -> 5 @ 65 kg
5 @ 65 kg -> 5 @ 65 kg
5 @ 65 kg -> 5 @ 65 kg
5 @ 65 kg -> 5 @ 65 kg

Leg curls -> Hanging leg raises
10 @ 50 kg -> 15 @ BW
10 @ 50 kg -> 12 @ BW
10 @ 50 kg -> 12 @ BW
10 @ 50 kg -> 10 @ BW

Flat DB press -> Chin-ups
10 @ 36 kg -> 10 @ BW
10 @ 36 kg -> 10 @ BW
9 @ 36 kg -> 9 @ BW
8 @ 36 kg -> 8 @ BW
8 @ 36 kg -> 8 @ BW

DB curls -> DB extensions
8 @ 20 kg -> 10 @ 12 kg
8 @ 20 kg -> 10 @ 12 kg
8 @ 20 kg -> 10 @ 12 kg
8 @ 20 kg -> 10 @ 12 kg

Lateral raises -> Leg raises
10 @ 14 kg -> 12 @ BW
10 @ 14 kg -> 12 @ BW
10 @ 14 kg -> 12 @ BW
10 @ 14 kg -> 12 @ BW

Calf press, unilateral -> Sit-ups
15 @ 100 kg -> 15 @ BW
15 @ 100 kg -> 15 @ BW
15 @ 100 kg -> 15 @ BW
15 @ 100 kg -> 15 @ BW

Barbell hyperextensions
10 @ BW
8 @ 12 kg
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg

Barbell incline press -> Deadhang chin-ups
8 @ 50 kg -> 8 @ BW
5 @ 70 kg -> 5 @ 10 kg
5 @ 90 kg -> 5 @ 20 kg
5 @ 90 kg -> 5 @ 20 kg
5 @ 90 kg -> 5 @ 20 kg
5 @ 90 kg -> 5 @ 20 kg
5 @ 90 kg -> 5 @ 20 kg

Barbell walking lunges -> Hanging leg raises
40 @ 37 kg -> 15 @ BW
30 @ 45 kg -> 15 @ BW
20 @ 55 kg -> 15 @ BW

DB shoulderpress -> DB chestsupported rows
8 @ 28 kg -> 8 @ 28 kg
8 @ 28 kg -> 8 @ 28 kg
8 @ 28 kg -> 8 @ 28 kg
8 @ 28 kg -> 8 @ 28 kg

Cable pushdowns -> Close-grip preacher curls
10 @ 60 kg -> 10 @ 30 kg
10 @ 60 kg -> 10 @ 30 kg
10 @ 60 kg -> 10 @ 30 kg
10 @ 60 kg -> 10 @ 30 kg

Seated lateral raises -> Sit-ups
10 @ 11 kg -> 15 @ BW
10 @ 11 kg -> 15 @ BW
10 @ 11 kg -> 15 @ BW
10 @ 11 kg -> 15 @ BW

OL squat
5 @ 50 kg
5 @ 70 kg
5 @ 100 kg
3 @ 120 kg
5 @ 140 kg
5 @ 70 kg - OH
5 @ 70 kg - OH
5 @ 70 kg - OH

Yates rows -> Barbell benchpress
5 @ 50 kg -> 5 @ 60 kg
5 @ 70 kg -> 5 @ 90 kg
5 @ 100 kg -> 5 @ 100 kg
5 @ 100 kg -> 5 @ 105 kg
5 @ 100 kg -> 5 @ 110 kg
5 @ 100 kg -> 5 @ 110 kg
5 @ 100 kg -> 5 @ 110 kg

Leg curls -> Hanging leg raises
10 @ 60 kg -> 12 @ BW
10 @ 60 kg -> 12 @ BW
10 @ 60 kg -> 10 @ BW
10 @ 60 kg -> 10 @ BW

Smith shoulderpress -> Pull-ups
8 @ 60 kg -> 8 @ BW
8 @ 60 kg -> 8 @ BW
8 @ 60 kg -> 8 @ BW
8 @ 60 kg -> 8 @ BW

Barbell curls -> Overhead cable extensions
10 @ 40 kg -> 10 @ 50 kg
10 @ 40 kg -> 10 @ 50 kg
10 @ 40 kg -> 10 @ 50 kg
10 @ 40 kg -> 10 @ 50 kg

Lateral raises -> Sit-ups
8 @ 16 kg -> 15 @ BW
8 @ 16 kg -> 15 @ BW
8 @ 16 kg -> 15 @ BW
8 @ 16 kg -> 15 @ BW

Calf press -> Leg press
20 @ '10' -> 10 @ '10'
15 @ '15' -> 10 @ '15'
15 @ '18' -> 10 @ '18'
15 @ '18' -> 10 @ '18'

Deadlift
5 @ 60 kg
5 @ 60 kg
5 @ 90 kg
5 @ 110 kg
5 @ 140 kg
7 @ 160 kg
10 @ BW - Hypers
10 @ BW - Hypers
10 @ BW - Hypers

Chin-ups -> Dips
5 @ BW -> 5 @ BW
5 @ 10 kg -> 5 @ 15 kg
5 @ 15 kg -> 5 @ 25 kg
5 @ 20 kg -> 5 @ 30 kg
5 @ 20 kg -> 5 @ 35 kg
5 @ 20 kg -> 5 @ 40 kg
5 @ 20 kg -> 5 @ 45 kg

Leg extensions -> Hanging leg raises
10 @ 50 kg -> 15 @ BW
10 @ 50 kg -> 12 @ BW
10 @ 50 kg -> 12 @ BW
10 @ 50 kg -> 12 @ BW
10 @ 50 kg -> 10 @ BW

DB shoulderpress -> DB chestsupported rows
10 @ 18 kg -> 10 @ 18 kg
10 @ 28 kg -> 10 @ 28 kg
8 @ 28 kg -> 8 @ 28 kg
8 @ 28 kg -> 8 @ 28 kg
8 @ 28 kg -> 8 @ 28 kg

DB curls -> DB overhead extensions
8 @ 20 kg -> 8 @ 14 kg
8 @ 20 kg -> 8 @ 14 kg
8 @ 20 kg -> 8 @ 14 kg
8 @ 20 kg -> 8 @ 14 kg

Sit-ups -> Calf presses -> Seated lateral raises
15 @ BW -> 20 @ '18' -> 10 @ 12 kg
15 @ BW -> 20 @ '18' -> 10 @ 12 kg
15 @ BW -> 20 @ '18' -> 10 @ 12 kg
15 @ BW -> 20 @ '18' -> 10 @ 12 kg