BW: 200

Morning

SQ:
1 x 10 x 20 kg
3 x 10 x 90 kg

DB Scott curl: 3 x 10* x 20 kg

Leg curl: 3 x 10 x 55 (plates)

DB wrist curl: 3 x 10 x 12 kg

Leg ext: 3 x 10 x 55 (plates)

BB curl: 3 x 10 x 27.65 kg

* third set, left arm only 8 reps

BW: 199

Morning

SQ:
1 x 10 x 20 kg
3 x 10 x 85 kg

DBSP: 3 x 10 x 20 kg

Leg curl: 3 x 10 x 50 (plates)

DB forward raises: 3 x 10 x 16 kg

Leg ext: 3 x 10 x 50 (plates)

Bent DB lateral raise: 3 x 10 x 10 kg

BW: 199

Morning

Yoga: session 1

DBBP: 3 x 10 x 50 lbs

Tri push down: 3 x 10 x 13 (plates)

DBIF: 3 x 10 x 50 lbs

Dips: 3 x 10

Pec deck: 3 x 10 x 13 (plates)

Overhead tri press: 3 x 10 x 13 (plates)

BW: 198

Afternoon

DBBP: 3 x 10 x 45 lbs
Tri push down: 3 x 10 x 12 (plates)
DBIF: 3 x 10 x 45 lbs
Dips: 3 x 10
Pecdec: 3 x 10 x 12 (plates)
Overhead tri push: 3 x 10 x 12 (plates)

BW: 196

Morning

Lat pull down: 5 x 10 x 110 (plate)
DB Scott curl: 5 x 10 x 35 lbs
Upright row: 5 x 10 x 100 (plate)
DB wrist curl: 5 x 10 x 15 lbs

BW: 198

SQ: 4 x 10 x 80 kg
DB Scott curl: 4 x 10 x 14 kg
Leg curl : 4 x 10 x 45 (plate)
DBSP: 4 x 10 x 18 kg

BW: 197

Afternoon

DBBP: 4 x 10 x 40 lbs
Tri push down: 4 x 10'x 100 (plate)
DBIF: 4 x 10 x 35 lbs
Dips: 4 x 10

Morning

DBSP: 3 x 10 x 16 kg
Leg curl: 3 x 10 x 40 (plate)
DB forward raises: 3 x 10 x 14 kg
SQ: 3 x 10 x 75 kg


Yesterday

Yoga: session 1
DBBP: 3 x 10 x 16 kg
Tri push-down: 3 x 10 x 30 (plate)
DB incline fly: 3 x 10 x 14 kg
Dips: 3 x 10

BW: 198

Afternoon

Yoga: session 1
SQ: 5 x 10 x 70 kg
DBSP: 5 x 10 x 12 kg

BW: 198

Afternoon

DBBP: 5 x 10 x 30 lbs
Tri push down: 5 x 10 x 9 (plates)

BW: 199

Morning
Yoga: session 1
Lat pull-down: 4 x 10 x 65 (plates)
DB Scott curl: 4 x 10 x 12 kg

BW: 198

Morning

Yoga: session 1
DBBP: 4 x 10 x 12 kg
Tricep push down: 4 x 10 x 25 (plates)

BW: 197

Morning

Yoga: session 1
Squats: 3 x 10 x 60 kg
DBSP: 3 x 10 x 10 kg

BW: 197

Yoga: session 1
Lat pull down: 3 x 10 x 60 (plates)
Scott DB curl: 3 x 10 z 10 kg