T timlol

70kg × 5 reps70kg × 6 reps70kg × 5 reps×270kg × 4 reps

50kg × 9 reps50kg × 10 reps50kg × 8 reps×3

22.5kg × 6 reps×5

Dumbbell Fly

10kg × 15 reps10kg × 14 reps×310kg × 13 reps

7.5kg × 15 reps7.5kg × 14 reps×27.5kg × 13 reps×2

53 h ago1 h 0 min · 25 sets

Deadlift

120kg × 8 reps120kg × 9 reps120kg × 8 reps120kg × 7 reps×2

Machine Lat Pulldown

68kg × 6 reps×5

Barbell Row

70kg × 10 reps×270kg × 9 reps70kg × 8 reps×2

One-arm Dumbbell Row

30kg × 10 reps×230kg × 8 reps30kg × 9 reps30kg × 8 reps

Rear Delt Fly

39.7kg × 9 reps39.7kg × 10 reps39.7kg × 9 reps×239.7kg × 8 reps

77 h ago1 h 4 min · 24 sets

70kg × 6 reps×270kg × 5 reps×2

50kg × 10 reps×250kg × 9 reps×250kg × 8 reps

22.5kg × 6 reps×5

Pec Fly

45.4kg × 9 reps×245.4kg × 8 reps45.4kg × 9 reps45.4kg × 7 reps

7.5kg × 15 reps×27.5kg × 13 reps7.5kg × 14 reps7.5kg × 12 reps

121 h ago1 h 2 min · 24 sets

Deadlift

120kg × 8 reps120kg × 7 reps120kg × 6 reps120kg × 7 reps

Machine Lat Pulldown

68kg × 6 reps×5

Barbell Row

70kg × 11 reps×270kg × 10 reps×270kg × 9 reps

One-arm Dumbbell Row

30kg × 11 reps×230kg × 10 reps×230kg × 8 reps

Rear Delt Fly

39.7kg × 10 reps×239.7kg × 9 reps×239.7kg × 8 reps

145 h ago56 min · 23 sets

80kg × 4 reps80kg × 5 reps80kg × 4 reps×280kg × 3 reps

60kg × 10 reps×260kg × 8 reps60kg × 9 reps60kg × 8 reps

22.5kg × 6 reps×4

Pec Fly

51kg × 10 reps×251kg × 8 reps51kg × 9 reps51kg × 7 reps

7.5kg × 15 reps×27.5kg × 13 reps7.5kg × 14 reps

245 h ago1 h 6 min · 25 sets

Squat

100kg × 10 reps×2100kg × 9 reps×2100kg × 8 reps

Horizontal Leg Press

175.8kg × 6 reps×5

Dumbbell Romanian Deadlift

30kg × 7 reps30kg × 8 reps30kg × 7 reps×230kg × 6 reps

Seated Leg Curl

51kg × 15 reps51kg × 16 reps51kg × 14 reps51kg × 15 reps51kg × 14 reps

Leg Extension

56.7kg × 15 reps×256.7kg × 14 reps×256.7kg × 12 reps

265 h ago1 h 0 min · 24 sets

Deadlift

120kg × 7 reps120kg × 8 reps120kg × 7 reps×2120kg × 6 reps

Machine Lat Pulldown

62.4kg × 7 reps×262.4kg × 6 reps×3

Barbell Row

60kg × 10 reps×260kg × 9 reps×2

One-arm Dumbbell Row

27.5kg × 10 reps27.5kg × 9 reps×327.5kg × 8 reps

Rear Delt Fly

39.7kg × 9 reps39.7kg × 10 reps39.7kg × 9 reps×239.7kg × 7 reps

289 h ago58 min · 24 sets

80kg × 6 reps80kg × 5 reps×380kg × 4 reps

60kg × 10 reps60kg × 9 reps60kg × 8 reps60kg × 9 reps60kg × 8 reps

22.5kg × 6 reps×4

Pec Fly

51kg × 9 reps51kg × 10 reps51kg × 8 reps51kg × 9 reps51kg × 8 reps

7.5kg × 15 reps7.5kg × 14 reps×37.5kg × 13 reps

313 h ago1 h 20 min · 26 sets

Squat

110kg × 9 reps×2110kg × 8 reps×2

tempo squat 3-1-1

80kg × 9 reps×280kg × 7 reps

Horizontal Leg Press

181.4kg × 6 reps×4

Dumbbell Romanian Deadlift

30kg × 8 reps30kg × 7 reps×330kg × 6 reps

Leg Curl

51kg × 12 reps×251kg × 11 reps×251kg × 10 reps

Leg Extension

62.4kg × 15 reps62.4kg × 14 reps×362.4kg × 13 reps