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Day 2 Week 23

Pulldowns (pull up bar was busy)

1x8 45kg
1x8 65kg

Hammer chins

2x7 (slower/more controlled than previous weeks)

Day 3 Week 22

Squats (ATG)

1x12 20kg
1x8 40kg
1x5 60kg
1x5 80kg
1x3 90kg

Day 2 Week 22

warmup on bike

Pull Ups
1x8 45kg
1x6
1x7 75kg

Hammer Chins

Day 1 Week ~22

warmup on bike

Db incline
1x12 14kg
1x8 18kg
1x5 26kg
1x4 28kg (assisted first rep)

Day 3 Week 20

Squats
1x14 20kg
1x8 40kg
1x6 60kg
2x5 80kg

Shoulder db press
1x10 14kg

Day 2 Week 19

5 min warmup on bike

Pull up
1x8 45kg (warmup)
1x5

Hammer Chins
1x8/9

Day 1 Week 20

warmup on bike

Db incline
1x14 14kg
1x8 20kg
2x8 24kg

dips

Day 3 Week 19 (Half cardio day)

3km cycle
1km run

Squats
1x14 20kg
2x9 60kg

Shoulder db press

Day 2 Week 19

5 min warmup on bike

Pull up
1x8 45kg (warmup)
1x5

Hammer Chins
1x6/7

Day 1 Week 19 (Was actually last thursday)

5 min warmup on bike

Bench Press (wide grip?)
1x14 20kg
1x8 40kg
2x4 60kg

DB Incline

Day 3 Week 18

Military Press
1x12 bar
1x8 bar
1x5 40kg
1x2/3 40kg

Shoulder Press
1x12 14kg

Day 2 Week 18

Deadlift
1x20 bar
1x6 60kg
1x4 80kg
1x2 120kg

Pull up
1x4

Day 1 Week 18

Db incline
1x14 12kg
1x8 18kg
1x6 24kg
1x9 26kg
1x3 28kg
1x8 18kg (very slow reps)

Day ~ Week 17

Squats (ATG)
1x14 bar
1x8 40kg
1x6 60kg
1x4 80kg

Lat pulldown (warmup)
1x8 45kg

Day 3 Week 17

Military Press
1x12 bar
1x5 40kg
2x2 45kg

Close grip bench
1x14 bar
1x8 40kg

Day 2 Week 17

Warmup
5 minute cycle

Machine Pulldown
1x8 45kg (warmup)

Pull up
1x4

Day 1 Week 17

DB incline
2x14 14kg
1x6 22kg
2x5 26kg

close grip bench
1x14 bar
1x8 40kg

Day 3 Week 16

Squats
2x12 bar
1x8 40kg
1x6 60kg
2x3 80kg

wide grip pull up
1x3/4

Day 2 Week 16

Pull ups
-Epic fail

Normal/romanian deadlift
1x14 bar
1x8 40kg
1x7 60kg
1x5 80kg

Day 1 Week 16

DB Incline
1x14 12kg
1x6 20kg
1x5 26kg
2x3 28kg (first rep assisted)

Dips
1x6/7