Rob Hallam

Sleep

Bedtime, wake-up and hours slept each night. The last 7 nights are left out.

date	bed time	wake time	hours
2023-05-13		10:20
2023-05-14		09:30
2023-05-15	02:30	11:30	9.0
2023-05-16	04:15	12:35	8.33
2023-05-17	04:30	12:40	8.17
2023-05-18	05:45	14:00	8.25
2023-05-19	00:40	07:55	7.25
2023-05-20	03:55	12:33	8.63
2023-05-21	03:05	11:35	8.5
2023-05-22	02:25	11:03	8.63
2023-05-23	04:05	12:30	8.42
2023-05-24	01:40	10:08	8.47
2023-05-25	04:00	08:30	4.5
2023-05-26	01:30	09:00	7.5
2023-05-27	02:10	10:15	8.08
2023-05-28	03:00	11:15	8.25
2023-05-29	03:55	12:15	8.33
2023-05-30		14:20
2023-05-31	05:20	13:30	8.17
2023-06-01	01:55	10:10	8.25
2023-06-02	03:10	11:30	8.33
2023-06-03	04:25	12:35	8.17
2023-06-04	03:30	11:40	8.17
2023-06-05	04:45	13:00	8.25
2023-06-06	04:30	13:10	8.67
2023-06-07	03:20	11:45	8.42
2023-06-08	03:20	11:47	8.45
2023-06-09	04:20	12:30	8.17
2023-06-10	04:05	12:20	8.25
2023-06-11	04:00	12:26	8.43
2023-06-12	03:50	12:12	8.37
2023-06-13	04:10	12:23	8.22
2023-06-14	03:35	12:00	8.42
2023-06-15	03:05	11:40	8.58
2023-06-16	03:50	12:15	8.42
2023-06-17	04:00	12:15	8.25
2023-06-18	03:00	11:30	8.5
2023-06-19	04:00	12:30	8.5
2023-06-20	01:00	08:30	7.5
2023-06-21	01:40	10:16	8.6
2023-06-22	02:34	10:47	8.22
2023-06-23	02:00	10:20	8.33
2023-06-24	04:00	12:30	8.5
2023-06-25	03:35	11:48	8.22
2023-06-26	04:20	12:35	8.25
2023-06-27	05:30	13:45	8.25
2023-06-28	04:40	12:35	7.92
2023-06-29	03:10	11:30	8.33
2023-06-30	04:00	12:12	8.2
2023-07-01	04:30	12:48	8.3
2023-07-02	03:10	11:00	7.83
2023-07-03	04:45	12:55	8.17
2023-07-04	03:50	12:20	8.5
2023-07-05	03:30	12:26	8.93
2023-07-06	03:15	11:40	8.42
2023-07-07	01:05	07:10	6.08
2023-07-08	00:00	09:05	9.08
2023-07-09	00:35	09:05	8.5
2023-07-10	01:45	08:30	6.75
2023-07-11	01:55	10:05	8.17
2023-07-12	03:25	11:32	8.12
2023-07-13	04:30	13:01	8.52
2023-07-14	04:00	12:30	8.5
2023-07-15	03:50	12:10	8.33
2023-07-16	04:20	12:50	8.5
2023-07-17	01:00	09:40	8.67
2023-07-18	01:25	09:32	8.12
2023-07-19	02:15	10:20	8.08
2023-07-20	02:30	10:42	8.2
2023-07-21	03:15	11:30	8.25
2023-07-22	03:15	11:30	8.25
2023-07-23	03:45	12:00	8.25
2023-07-24	03:50	13:25	9.58
2023-07-25	02:00	10:30	8.5
2023-07-26	02:40	11:00	8.33
2023-07-27	01:55	10:30	8.58
2023-07-28	02:10	10:30	8.33
2023-07-29	02:50	11:20	8.5
2023-07-30	04:10	12:20	8.17
2023-07-31	03:10	11:30	8.33
2023-08-01	03:35	11:47	8.2
2023-08-02	01:55	10:25	8.5
2023-08-03	03:55	12:10	8.25
2023-08-04	04:40	12:46	8.1
2023-08-05	03:25	11:36	8.18
2023-08-06	04:00	12:12	8.2
2023-08-07	01:45	10:50	9.08
2023-08-08	03:20	12:12	8.87
2023-08-09	03:55	12:46	8.85
2023-08-10	02:50	11:32	8.7
2023-08-11	02:00	11:00	9.0
2023-08-12	02:35	11:30	8.92
2023-08-13	04:25	12:44	8.32
2023-08-14	03:55	12:10	8.25
2023-08-15	05:00	12:55	7.92
2023-08-16	04:45	13:06	8.35
2023-08-17	02:15	11:15	9.0
2023-08-18	02:30	11:05	8.58
2023-08-19	03:00	11:11	8.18
2023-08-20	04:20	12:45	8.42
2023-08-21	04:40	13:32	8.87
2023-08-22	04:20	13:27	9.12
2023-08-23	02:25	11:20	8.92
2023-08-24	01:56	10:40	8.73
2023-08-25	02:20	10:47	8.45
2023-08-26	03:05	11:33	8.47
2023-08-27	03:05	11:32	8.45
2023-08-28	03:30	11:50	8.33
2023-08-29	04:25	12:45	8.33
2023-08-30	05:10	13:32	8.37
2023-08-31	05:30	13:55	8.42
2023-09-01	03:40	12:35	8.92
2023-09-02	05:10	13:25	8.25
2023-09-03	05:30	13:45	8.25
2023-09-04	05:20	14:05	8.75
2023-09-05	02:45	11:18	8.55
2023-09-06	02:25	08:45	6.33
2023-09-07	02:30	11:30	9.0
2023-09-08	01:30	09:15	7.75
2023-09-09	04:40	12:50	8.17
2023-09-10	03:00	09:15	6.25
2023-09-11	07:10	15:25	8.25
2023-09-12	05:30	13:33	8.05
2023-09-13	02:55	11:32	8.62
2023-09-14	04:40	13:01	8.35
2023-09-15
2023-09-16	01:50	10:00	8.17
2023-09-17	04:15	12:10	7.92
2023-09-18	03:00	11:22	8.37
2023-09-19	04:45	13:02	8.28
2023-09-20	04:55	13:05	8.17
2023-09-21	04:55	13:12	8.28
2023-09-22	06:05	14:11	8.1
2023-09-23	06:20	11:15	4.92
2023-09-24	04:20	12:37	8.28
2023-09-25	04:40	12:50	8.17
2023-09-26	01:45	10:05	8.33
2023-09-27	02:50	11:00	8.17
2023-09-28	03:25	11:36	8.18
2023-09-29	04:50	13:06	8.27
2023-09-30	04:15	12:28	8.22
2023-10-01	07:15	12:40	5.42
2023-10-02	02:00
2023-10-09	23:45	09:50	10.08
2023-10-10	03:25	11:25	8.0
2023-10-11		09:50
2023-10-12	01:15	10:05	8.83
2023-10-13	04:05	12:20	8.25
2023-10-14	04:30	12:40	8.17
2023-10-15	03:15	11:25	8.17
2023-10-16	03:45	12:00	8.25
2023-10-17	02:30	11:00	8.5
2023-10-18	03:20	11:42	8.37
2023-10-19	05:00	13:20	8.33
2023-10-20	04:35	12:53	8.3
2023-10-21	04:15	12:20	8.08
2023-10-22	04:35	12:40	8.08
2023-10-23	04:50	13:10	8.33
2023-10-24	04:10	12:16	8.1
2023-10-25	03:00	11:30	8.5
2023-10-26	02:40	10:05	7.42
2023-10-27	00:30	05:00	4.5
2023-10-28	02:50	11:01	8.18
2023-10-29	05:05	13:15	8.17
2023-10-30	04:00	12:12	8.2
2023-10-31	04:00	12:28	8.47
2023-11-01	01:52	08:41	6.82
2023-11-02
2023-11-03	00:05	06:11	6.1
2023-11-04	03:00	11:31	8.52
2023-11-05	03:20	10:32	7.2
2023-11-06	00:40	06:15	5.58
2023-11-07	04:50	12:57	8.12
2023-11-08	03:40	10:00	6.33
2023-11-09	22:00	05:00	7.0
2023-11-10	00:00	08:00	8.0
2023-11-11	01:10	06:37	5.45
2023-11-12	00:00	08:30	8.5
2023-11-13	03:00	09:36	6.6
2023-11-14	00:10	07:13	7.05
2023-11-15	01:35	09:15	7.67
2023-11-16	22:35	09:00	10.42
2023-11-17	02:55	11:11	8.27
2023-11-18	20:05	02:20	6.25
2023-11-19	03:00	11:30	8.5
2023-11-20	03:00	10:40	7.67
2023-11-21
2023-11-22	03:20	11:30	8.17
2023-11-23	06:30	15:00	8.5
2023-11-24	00:00	09:05	9.08
2023-11-25	03:00	07:20	4.33
2023-11-26	04:15	11:10	6.92
2023-11-27	03:55	11:26	7.52
2023-11-28	00:10	07:56	7.77
2023-11-29	23:30	06:40	7.17
2023-11-30	02:25	09:10	6.75
2023-12-01	00:50	08:45	7.92
2023-12-02	06:46	10:01	3.25
2023-12-03	01:20	09:15	7.92
2023-12-04	01:55	08:03	6.13
2023-12-05	00:30	07:40	7.17
2023-12-06	01:40	09:45	8.08
2023-12-07	22:00	03:30	5.5
2023-12-08	05:35	07:15	1.67
2023-12-09	01:30	07:00	5.5
2023-12-10	00:30	08:00	7.5
2023-12-11	22:00	09:20	11.33
2023-12-12	01:25	09:00	7.58
2023-12-13	00:00	07:35	7.58
2023-12-14	23:00	07:30	8.5
2023-12-15	02:00	08:40	6.67
2023-12-16	00:30	10:30	10.0
2023-12-17	04:00	10:00	6.0
2023-12-18	02:05	09:55	7.83
2023-12-19	02:50	09:00	6.17
2023-12-20	22:00	07:30	9.5
2023-12-21	00:40	07:30	6.83
2023-12-22	23:40	09:30	9.83
2023-12-23	02:40	09:20	6.67
2023-12-24	05:50	13:30	7.67
2023-12-25	03:00	10:38	7.63
2023-12-26	06:30	11:30	5.0
2023-12-27	02:10	09:00	6.83
2023-12-28	02:15	10:20	8.08
2023-12-29	04:35	11:14	6.65
2023-12-30
2023-12-31		10:30
2024-01-01	02:30	14:38	12.13
2024-01-02	03:10	10:35	7.42
2024-01-03	01:40	10:15	8.58
2024-01-04	03:00	11:30	8.5
2024-01-05	02:50	11:15	8.42
2024-01-06	00:40	06:15	5.58
2024-01-07	00:20	08:58	8.63
2024-01-08	02:30	10:00	7.5
2024-01-09	02:30	10:55	8.42
2024-01-10	04:20	11:30	7.17
2024-01-11	02:40	11:30	8.83
2024-01-12	04:05	12:00	7.92
2024-01-13	04:20	10:15	5.92
2024-01-14
2024-01-15	00:50	09:15	8.42
2024-01-16	01:30	04:10	2.67
2024-01-17	02:10	11:10	9.0
2024-01-18	03:30	08:30	5.0
2024-01-19	02:10	06:31	4.35
2024-01-20	02:40	10:20	7.67
2024-01-21	03:00	08:00	5.0
2024-01-22	01:00	10:00	9.0
2024-01-23	01:00	11:30	10.5
2024-01-24	03:30	09:20	5.83
2024-01-25	04:20	09:45	5.42
2024-01-26	03:10	09:32	6.37
2024-01-27	02:50	10:00	7.17
2024-01-28	03:30	11:30	8.0
2024-01-29	02:10	10:15	8.08
2024-01-30	03:45	12:41	8.93
2024-01-31	03:30	10:01	6.52
2024-02-01	03:25	10:40	7.25
2024-02-02
2024-02-03	23:45	00:50	1.08
2024-02-04	19:40	08:30	12.83
2024-02-05	05:30	13:15	7.75
2024-02-06	04:25	11:43	7.3
2024-02-07	03:45	11:15	7.5
2024-02-08	02:30	10:30	8.0
2024-02-09	00:50	11:55	11.08
2024-02-10	06:30	11:30	5.0
2024-02-11	04:00	13:00	9.0
2024-02-12	00:30	10:20	9.83
2024-02-13	01:10	07:45	6.58
2024-02-14	02:50	13:05	10.25
2024-02-15	01:15	09:00	7.75
2024-02-16	02:10	12:20	10.17
2024-02-17	05:15	14:40	9.42
2024-02-18	04:10	11:42	7.53
2024-02-19	03:40	13:30	9.83
2024-02-20	03:30	10:30	7.0
2024-02-21	02:45	11:30	8.75
2024-02-22	02:40	12:15	9.58
2024-02-23	03:55	12:00	8.08
2024-02-24	02:30	11:26	8.93
2024-02-25	02:55	09:35	6.67
2024-02-26	01:55	10:00	8.08
2024-02-27	02:00	09:32	7.53
2024-02-28	02:30	11:30	9.0
2024-02-29	02:40	09:30	6.83
2024-03-01	00:40	08:50	8.17
2024-03-02	03:20	10:35	7.25
2024-03-03	04:00	12:00	8.0
2024-03-04	02:50	08:45	5.92
2024-03-05	02:30	10:20	7.83
2024-03-06	02:40	10:00	7.33
2024-03-07	03:40	13:00	9.33
2024-03-08	03:30	09:45	6.25
2024-03-09	02:30	10:00	7.5
2024-03-10	03:30	13:00	9.5
2024-03-11	02:20	10:00	7.67
2024-03-12	03:40	13:00	9.33
2024-03-13	00:00	11:45	11.75
2024-03-14	02:45	12:30	9.75
2024-03-15	03:45	13:00	9.25
2024-03-16	03:20	10:00	6.67
2024-03-17	02:30	11:00	8.5
2024-03-18	22:42	01:41	2.98
2024-03-19	03:40	12:00	8.33
2024-03-20	03:30	10:45	7.25
2024-03-21	02:50	08:00	5.17
2024-03-22	03:45	12:00	8.25
2024-03-23	03:05	10:15	7.17
2024-03-24	03:45	12:00	8.25
2024-03-25	05:00	13:00	8.0
2024-03-26	04:15	12:26	8.18
2024-03-27	03:30	10:40	7.17
2024-03-28	04:10	11:00	6.83
2024-03-29	02:45	09:00	6.25
2024-03-30	05:15	13:00	7.75
2024-03-31	05:15	12:00	6.75
2024-04-01	06:45	14:30	7.75
2024-04-02	05:25	12:30	7.08
2024-04-03	03:45	09:15	5.5
2024-04-04	02:25	11:30	9.08
2024-04-05	06:15	14:15	8.0
2024-04-06	04:20	11:38	7.3
2024-04-07	04:00	12:15	8.25
2024-04-08	05:15	12:42	7.45
2024-04-09	04:25	12:30	8.08
2024-04-10	05:45	13:25	7.67
2024-04-11	03:30	10:15	6.75
2024-04-12	05:00	14:15	9.25
2024-04-13	06:00	16:00	10.0
2024-04-14	05:50	14:35	8.75
2024-04-15	03:00	13:30	10.5
2024-04-16	03:45	15:00	11.25
2024-04-17	04:35	13:30	8.92
2024-04-18	03:55	13:00	9.08
2024-04-19	06:20	15:00	8.67
2024-04-20	06:00	16:00	10.0
2024-04-21	04:55	12:15	7.33
2024-04-22	04:05	12:10	8.08
2024-04-23	04:05	12:06	8.02
2024-04-24	04:35	13:03	8.47
2024-04-25	04:35	12:35	8.0
2024-04-26	05:30	13:10	7.67
2024-04-27	06:05	14:00	7.92
2024-04-28	05:10	12:50	7.67
2024-04-29	02:15	09:40	7.42
2024-04-30	03:45	11:45	8.0
2024-05-01	04:25	12:26	8.02
2024-05-02	04:25	12:28	8.05
2024-05-03	05:05	14:00	8.92
2024-05-04	05:20	12:52	7.53
2024-05-05	04:35	15:35	11.0
2024-05-06	04:10	12:00	7.83
2024-05-07	03:40	11:40	8.0
2024-05-08	03:10	12:10	9.0
2024-05-09	04:35	13:00	8.42
2024-05-10	05:40	13:48	8.13
2024-05-11	05:30	12:49	7.32
2024-05-12	05:20	13:00	7.67
2024-05-13	05:10	13:20	8.17
2024-05-14	04:20	12:10	7.83
2024-05-15	03:30	11:20	7.83
2024-05-16	01:40	10:35	8.92
2024-05-17	07:25	15:00	7.58
2024-05-18	04:50	14:30	9.67
2024-05-19	05:05	12:30	7.42
2024-05-20	05:05	13:25	8.33
2024-05-21	05:45	13:35	7.83
2024-05-22	04:45	12:45	8.0
2024-05-23	06:15	13:35	7.33
2024-05-24	05:10	13:38	8.47
2024-05-25	05:20	13:10	7.83
2024-05-26	05:10	13:30	8.33
2024-05-27	06:45	14:30	7.75
2024-05-28	04:40	13:00	8.33
2024-05-29	06:05	14:11	8.1
2024-05-30	05:05	12:42	7.62
2024-05-31	06:00	14:00	8.0
2024-06-01
2024-06-02	03:30	13:10	9.67
2024-06-03	05:20	13:19	7.98
2024-06-04	04:50	12:50	8.0
2024-06-05	05:15	13:15	8.0
2024-06-06	04:55	13:10	8.25
2024-06-07	06:20	14:14	7.9
2024-06-08	05:35	13:25	7.83
2024-06-09	05:10	13:19	8.15
2024-06-10	04:15	12:30	8.25
2024-06-11	05:10	13:19	8.15
2024-06-12	04:55	12:44	7.82
2024-06-13	04:35	12:35	8.0
2024-06-14	06:40	15:30	8.83
2024-06-15	04:40	13:30	8.83
2024-06-16	04:55	12:58	8.05
2024-06-17	04:50	12:56	8.1
2024-06-18	03:30	11:00	7.5
2024-06-19	04:55	13:15	8.33
2024-06-20	04:15	12:30	8.25
2024-06-21	08:30	17:00	8.5
2024-06-22	04:15	13:30	9.25
2024-06-23	05:30	13:34	8.07
2024-06-24	05:45	13:48	8.05
2024-06-25	05:15	13:17	8.03
2024-06-26	05:10	13:30	8.33
2024-06-27	05:00	13:10	8.17
2024-06-28	04:50	11:11	6.35
2024-06-29	05:00	14:30	9.5
2024-06-30	04:40	12:20	7.67
2024-07-01	05:05	13:30	8.42
2024-07-02	00:00	07:35	7.58
2024-07-03	04:30	13:06	8.6
2024-07-04	05:00	15:08	10.13
2024-07-05	06:40	14:45	8.08
2024-07-06	06:35	14:45	8.17
2024-07-07	03:25	11:30	8.08
2024-07-08	04:10	12:25	8.25
2024-07-09	04:05	13:05	9.0
2024-07-10	06:42	14:45	8.05
2024-07-11	06:20	14:25	8.08
2024-07-12	06:10	14:10	8.0
2024-07-13	04:45	13:50	9.08
2024-07-14	06:10	14:45	8.58
2024-07-15	05:40	13:48	8.13
2024-07-16	05:45	13:48	8.05
2024-07-17	03:00	07:00	4.0
2024-07-18	02:45	12:20	9.58
2024-07-19
2024-07-20	02:30	11:35	9.08
2024-07-21	03:05	11:36	8.52
2024-07-22	03:50	12:39	8.82
2024-07-23	02:20	11:30	9.17
2024-07-24	02:25	12:00	9.58
2024-07-25	05:40	13:40	8.0
2024-07-26	02:40	11:40	9.0
2024-07-27	03:15	11:50	8.58
2024-07-28	03:50	12:25	8.58
2024-07-29	01:20	08:40	7.33
2024-07-30	03:00	09:45	6.75
2024-07-31	01:00	08:20	7.33
2024-08-01	02:30	11:30	9.0
2024-08-02	04:00	12:30	8.5
2024-08-03	04:00	10:30	6.5
2024-08-04	03:00	13:47	10.78
2024-08-05	03:20	12:00	8.67
2024-08-06	02:40	11:00	8.33
2024-08-07	03:00	11:00	8.0
2024-08-08	03:15	11:35	8.33
2024-08-09	01:25	09:50	8.42
2024-08-10	02:40	10:50	8.17
2024-08-11	00:40	09:25	8.75
2024-08-12	01:45	10:35	8.83
2024-08-13	04:35	12:50	8.25
2024-08-14	03:10	11:40	8.5
2024-08-15	03:00	11:30	8.5
2024-08-16	03:20	11:30	8.17
2024-08-17	03:35	10:00	6.42
2024-08-18	03:00	11:00	8.0
2024-08-19	01:25	07:15	5.83
2024-08-20	04:35	12:40	8.08
2024-08-21	02:15	08:40	6.42
2024-08-22	03:05	12:00	8.92
2024-08-23	04:25	12:15	7.83
2024-08-24	05:25	13:48	8.38
2024-08-25	04:30	12:47	8.28
2024-08-26	05:00	15:10	10.17
2024-08-27	00:40	05:20	4.67
2024-08-28	03:10	11:30	8.33
2024-08-29	04:30	12:45	8.25
2024-08-30	04:45	13:05	8.33
2024-08-31	04:45	13:30	8.75
2024-09-01	02:15	11:45	9.5
2024-09-02	03:30	10:00	6.5
2024-09-03	02:15	11:30	9.25
2024-09-04	03:30	10:45	7.25
2024-09-05	02:20	10:40	8.33
2024-09-06	02:30	11:15	8.75
2024-09-07		11:30
2024-09-08	02:50	10:50	8.0
2024-09-09	01:45	09:30	7.75
2024-09-10	02:30	11:45	9.25
2024-09-11	01:45	10:45	9.0
2024-09-12	02:30	10:45	8.25
2024-09-13	00:35	12:20	11.75
2024-09-14		10:30
2024-09-15	02:10	11:20	9.17
2024-09-16	01:35	10:50	9.25
2024-09-17	02:15	11:50	9.58
2024-09-18	02:40	10:30	7.83
2024-09-19	00:45	09:40	8.92
2024-09-20	04:20	12:45	8.42
2024-09-21	02:50	11:30	8.67
2024-09-22	02:00	10:40	8.67
2024-09-23	02:30	11:00	8.5
2024-09-24	02:30	11:30	9.0
2024-09-25	02:50	11:30	8.67
2024-09-26	02:30	12:27	9.95
2024-09-27	03:45	12:25	8.67
2024-09-28	05:00	13:30	8.5
2024-09-29		11:40
2024-09-30	02:30	11:45	9.25
2024-10-01	02:45	11:05	8.33
2024-10-02	02:30	13:20	10.83
2024-10-03	02:10	11:30	9.33
2024-10-04	03:30	14:30	11.0
2024-10-05	01:40	11:30	9.83
2024-10-06	01:00	09:30	8.5
2024-10-07	01:25	10:30	9.08
2024-10-08	01:20	12:30	11.17
2024-10-09	02:00	10:45	8.75
2024-10-10	03:05
2024-10-11
2024-10-12
2024-10-13	02:40	11:59	9.32
2024-10-14	02:25	11:30	9.08
2024-10-15	02:25	10:45	8.33
2024-10-16	03:00	10:50	7.83
2024-10-17	01:50	10:45	8.92
2024-10-18	04:00	13:00	9.0
2024-10-19	01:00	12:00	11.0
2024-10-20	03:15	11:45	8.5
2024-10-21	01:15	10:00	8.75
2024-10-22	02:45	10:25	7.67
2024-10-23	02:00	10:45	8.75
2024-10-24	02:40	11:40	9.0
2024-10-25	03:00	11:25	8.42
2024-10-26	02:30	12:00	9.5
2024-10-27	02:05	11:30	9.42
2024-10-28	02:30	11:20	8.83
2024-10-29	03:00	11:35	8.58
2024-10-30	03:10	11:35	8.42
2024-10-31	03:50	12:10	8.33
2024-11-01		14:00
2024-11-02	04:00	14:00	10.0
2024-11-03	02:45	10:40	7.92
2024-11-04	03:05	11:00	7.92
2024-11-05	03:30	09:00	5.5
2024-11-06	03:05	11:50	8.75
2024-11-07	04:20	12:20	8.0
2024-11-08	02:15	10:40	8.42
2024-11-09	01:30	10:40	9.17
2024-11-10	00:10	08:55	8.75
2024-11-11	01:00	09:15	8.25
2024-11-12	02:10	09:50	7.67
2024-11-13	00:45	09:15	8.5
2024-11-14	02:30	10:50	8.33
2024-11-15	01:25	10:00	8.58
2024-11-16	03:05	11:25	8.33
2024-11-17	02:05	10:15	8.17
2024-11-18	01:20	09:30	8.17
2024-11-19	02:55	11:10	8.25
2024-11-20	01:30	09:47	8.28
2024-11-21	00:45	09:15	8.5
2024-11-22	02:00	10:30	8.5
2024-11-23	02:50	11:07	8.28
2024-11-24	01:25	10:00	8.58
2024-11-25	03:10	11:20	8.17
2024-11-26	01:50	10:30	8.67
2024-11-27	03:20	10:55	7.58
2024-11-28	00:25	09:10	8.75
2024-11-29	02:00	09:45	7.75
2024-11-30	01:00	08:05	7.08
2024-12-01	00:50	10:00	9.17
2024-12-02	01:07	10:00	8.88
2024-12-03	01:07	09:35	8.47
2024-12-04	02:05	10:10	8.08
2024-12-05	02:45	11:10	8.42
2024-12-06	02:20	10:22	8.03
2024-12-07	00:20	10:40	10.33
2024-12-08	01:55	10:20	8.42
2024-12-09	01:25	10:00	8.58
2024-12-10	02:25	11:05	8.67
2024-12-11	02:45	11:10	8.42
2024-12-12	03:00	11:18	8.3
2024-12-13	02:40	10:10	7.5
2024-12-14	02:30	09:50	7.33
2024-12-15	02:00	11:00	9.0
2024-12-16	01:30	10:37	9.12
2024-12-17	02:35	10:37	8.03
2024-12-18	02:35	10:37	8.03
2024-12-19	00:35	08:30	7.92
2024-12-20	01:40	09:40	8.0
2024-12-21	01:05	09:40	8.58
2024-12-22	02:15	11:00	8.75
2024-12-23	01:40	10:00	8.33
2024-12-24	02:25	10:35	8.17
2024-12-25	01:15	09:45	8.5
2024-12-26	00:50	08:57	8.12
2024-12-27	01:50	10:30	8.67
2024-12-28	02:50	11:15	8.42
2024-12-29	01:20	09:44	8.4
2024-12-30	01:35	10:30	8.92
2024-12-31	02:40	11:00	8.33
2025-01-01	03:00	10:50	7.83
2025-01-02	01:55	10:41	8.77
2025-01-03	01:40	10:00	8.33
2025-01-04	01:45	10:00	8.25
2025-01-05	01:45	10:30	8.75
2025-01-06	02:40	11:10	8.5
2025-01-07	01:25	10:30	9.08
2025-01-08	02:50	11:05	8.25
2025-01-09	02:25	11:00	8.58
2025-01-10	01:50	09:45	7.92
2025-01-11	01:40	10:30	8.83
2025-01-12	03:50	12:05	8.25
2025-01-13	03:50	12:16	8.43
2025-01-14	01:40	10:30	8.83
2025-01-15	03:00	11:05	8.08
2025-01-16	02:10	10:30	8.33
2025-01-17	02:30	10:45	8.25
2025-01-18	02:30	10:49	8.32
2025-01-19	23:45	02:46	3.02
2025-01-20	01:20	10:30	9.17
2025-01-21	02:25	11:00	8.58
2025-01-22	02:00	10:10	8.17
2025-01-23	02:25	10:35	8.17
2025-01-24	03:55	12:00	8.08
2025-01-25	02:20	11:00	8.67
2025-01-26	02:50	11:33	8.72
2025-01-27	02:45	11:33	8.8
2025-01-28	05:00	12:45	7.75
2025-01-29	01:30	10:15	8.75
2025-01-30	03:50	11:59	8.15
2025-01-31	04:30	12:18	7.8
2025-02-01	00:55	10:00	9.08
2025-02-02	01:30	09:35	8.08
2025-02-03	01:50	10:00	8.17
2025-02-04	01:50	10:00	8.17
2025-02-05	01:50	10:20	8.5
2025-02-06	01:50	11:00	9.17
2025-02-07	01:15	09:05	7.83
2025-02-08	02:30	09:45	7.25
2025-02-09	02:50	11:20	8.5
2025-02-10	02:10	10:20	8.17
2025-02-11	02:20	09:52	7.53
2025-02-12	02:25	10:37	8.2
2025-02-13	03:25	11:30	8.08
2025-02-14	04:25	13:40	9.25
2025-02-15	03:45	14:00	10.25
2025-02-16	03:45	11:47	8.03
2025-02-17	02:20	10:40	8.33
2025-02-18	02:45	11:40	8.92
2025-02-19	02:15	11:08	8.88
2025-02-20	02:30	11:20	8.83
2025-02-21	03:20	11:45	8.42
2025-02-22	05:15	11:40	6.42
2025-02-23	00:50	10:50	10.0
2025-02-24	01:55	10:20	8.42
2025-02-25	02:05	10:20	8.25
2025-02-26	02:30	10:45	8.25
2025-02-27	01:40	10:45	9.08
2025-02-28	04:00	12:40	8.67
2025-03-01	03:40	12:06	8.43
2025-03-02	03:10	11:25	8.25
2025-03-03	03:36	10:10	6.57
2025-03-04	02:55	12:50	9.92
2025-03-05	02:30	08:00	5.5
2025-03-06	02:40
2025-03-07	01:45	10:30	8.75
2025-03-08	00:55	09:30	8.58
2025-03-09	00:35	08:40	8.08
2025-03-10	00:05	08:40	8.58
2025-03-11	00:05	08:45	8.67
2025-03-12	00:40	08:40	8.0
2025-03-13	02:00	10:20	8.33
2025-03-14	00:00	06:15	6.25
2025-03-15	22:40	05:45	7.08
2025-03-16	01:10	08:30	7.33
2025-03-17	23:55	08:25	8.5
2025-03-18	02:00	09:28	7.47
2025-03-19	04:20	11:05	6.75
2025-03-20	03:50	10:40	6.83
2025-03-21	02:35	07:10	4.58
2025-03-22	00:15	07:15	7.0
2025-03-23	23:30	08:05	8.58
2025-03-24	00:35	08:20	7.75
2025-03-25	00:55	08:20	7.42
2025-03-26	02:55	08:35	5.67
2025-03-27	01:50	10:00	8.17
2025-03-28	01:10	09:30	8.33
2025-03-29	00:05	08:45	8.67
2025-03-30	00:30	04:35	4.08
2025-03-31	01:40	09:50	8.17
2025-04-01	03:22	11:35	8.22
2025-04-02	01:50	09:15	7.42
2025-04-03	03:10	11:00	7.83
2025-04-04	02:00	08:45	6.75
2025-04-05	01:15	07:15	6.0
2025-04-06	03:15	11:00	7.75
2025-04-07	02:40	10:40	8.0
2025-04-08	03:15	11:10	7.92
2025-04-09	02:30	10:15	7.75
2025-04-10	04:00	11:30	7.5
2025-04-11	03:40	11:15	7.58
2025-04-12	02:20	07:40	5.33
2025-04-13	04:05	11:35	7.5
2025-04-14	02:45	10:28	7.72
2025-04-15	00:05	06:50	6.75
2025-04-16	23:20	07:30	8.17
2025-04-17	01:10	08:45	7.58
2025-04-18	02:00	08:45	6.75
2025-04-19	01:05	09:35	8.5
2025-04-20	02:05	09:40	7.58
2025-04-21	02:00	09:40	7.67
2025-04-22	01:55	10:05	8.17
2025-04-23	02:45	11:15	8.5
2025-04-24	03:20	11:15	7.92
2025-04-25	03:00	10:47	7.78
2025-04-26	01:00	09:05	8.08
2025-04-27	00:15	08:10	7.92
2025-04-28	01:15	08:50	7.58
2025-04-29	23:25	06:50	7.42
2025-04-30	00:30	08:40	8.17
2025-05-01	01:15	08:40	7.42
2025-05-02	00:00	07:10	7.17
2025-05-03	22:15	05:30	7.25
2025-05-04	00:00	08:05	8.08
2025-05-05	23:20	07:40	8.33
2025-05-06	23:30	07:40	8.17
2025-05-07	00:35	07:57	7.37
2025-05-08	00:35	08:30	7.92
2025-05-09	00:40	07:42	7.03
2025-05-10	01:40	10:15	8.58
2025-05-11	23:30	07:41	8.18
2025-05-12	23:50	07:50	8.0
2025-05-13	22:35	05:55	7.33
2025-05-14	23:25	07:40	8.25
2025-05-15	01:00	09:00	8.0
2025-05-16	01:25	09:20	7.92
2025-05-17	23:55	07:25	7.5
2025-05-18	00:10	06:05	5.92
2025-05-19	22:55	06:30	7.58
2025-05-20	23:00	06:55	7.92
2025-05-21	23:45	08:15	8.5
2025-05-22	00:40	09:10	8.5
2025-05-23	02:30	05:30	3.0
2025-05-24	00:00	07:50	7.83
2025-05-25	23:45	07:50	8.08
2025-05-26	22:10
2025-05-26	22:40	06:30	7.83
2025-05-27	22:25	06:30	8.08
2025-05-28	22:50	07:30	8.67
2025-05-29	23:20	08:00	8.67
2025-05-30	00:10	08:18	8.13
2025-05-31	23:55	07:45	7.83
2025-06-01	23:50	08:10	8.33
2025-06-02	00:35	09:00	8.42
2025-06-03	01:20	09:40	8.33
2025-06-04	02:05	10:30	8.42
2025-06-05	03:30	11:30	8.0
2025-06-06	01:45	10:00	8.25
2025-06-07	23:50	07:35	7.75
2025-06-08	02:30	10:45	8.25
2025-06-09	00:50	09:15	8.42
2025-06-10	02:45	10:45	8.0
2025-06-11	02:40	10:50	8.17
2025-06-12	03:20	11:30	8.17
2025-06-13	04:15	11:30	7.25
2025-06-14	01:10	07:45	6.58
2025-06-15	03:30	10:30	7.0
2025-06-16	03:10	10:55	7.75
2025-06-17	04:25	14:00	9.58
2025-06-18	04:10	11:20	7.17
2025-06-19	03:50	11:40	7.83
2025-06-20	03:50	11:05	7.25
2025-06-21	01:00	07:55	6.92
2025-06-22	03:45	12:04	8.32
2025-06-23	02:15	09:55	7.67
2025-06-24	02:10	10:25	8.25
2025-06-25	03:40	11:25	7.75
2025-06-26	03:05	11:00	7.92
2025-06-27	02:15	10:50	8.58
2025-06-28	23:55	07:46	7.85
2025-06-29	03:00	11:20	8.33
2025-06-30	03:40	11:47	8.12
2025-07-01	02:15	10:24	8.15
2025-07-02	03:00	11:30	8.5
2025-07-03	03:15	11:20	8.08
2025-07-04	02:40	11:01	8.35
2025-07-05	00:30	07:47	7.28
2025-07-06	04:50	12:15	7.42
2025-07-07	04:35
2025-07-08		12:12
2025-07-09	03:15	11:10	7.92
2025-07-10	03:30	11:15	7.75
2025-07-11	03:30	11:42	8.2
2025-07-12	01:00	08:40	7.67
2025-07-13	04:20	12:23	8.05
2025-07-14	05:00	12:57	7.95
2025-07-15	03:55	12:00	8.08
2025-07-16	03:05	11:45	8.67
2025-07-17	04:00	08:05	4.08
2025-07-18	03:40	05:40	2.0
2025-07-19	02:05	11:00	8.92
2025-07-20	05:55	13:40	7.75
2025-07-21	04:10	12:00	7.83
2025-07-22	08:45	16:30	7.75
2025-07-23	05:15	13:15	8.0
2025-07-24	02:00	10:20	8.33
2025-07-25	05:25	13:40	8.25
2025-07-26	04:20	12:44	8.4
2025-07-27	03:55	12:23	8.47
2025-07-28	04:55	12:30	7.58
2025-07-29	00:45	07:56	7.18
2025-07-30	05:12	13:25	8.22
2025-07-31	04:50	12:53	8.05
2025-08-01	03:25	11:40	8.25
2025-08-02	05:25	13:32	8.12
2025-08-03	06:15	14:00	7.75
2025-08-04	03:30	11:38	8.13
2025-08-05	06:35	14:04	7.48
2025-08-06	05:15	13:01	7.77
2025-08-07	06:30	13:40	7.17
2025-08-08	05:30	12:57	7.45
2025-08-09	04:55	12:44	7.82
2025-08-10	04:35	12:16	7.68
2025-08-11	05:00	13:19	8.32
2025-08-12	04:35	12:30	7.92
2025-08-13	02:50	09:30	6.67
2025-08-14	05:00	13:01	8.02
2025-08-15	00:50	08:20	7.5
2025-08-16	00:10	07:35	7.42
2025-08-17	04:20	12:30	8.17
2025-08-18	06:05	14:00	7.92
2025-08-19	02:00	09:27	7.45
2025-08-20
2025-08-21	20:40	08:30	11.83
2025-08-22	02:20	10:30	8.17
2025-08-23	00:45	09:02	8.28
2025-08-24	02:30	10:35	8.08
2025-08-25	04:05	12:23	8.3
2025-08-26	04:20	12:48	8.47
2025-08-27	04:15	12:28	8.22
2025-08-28	03:50	12:00	8.17
2025-08-29	04:30	12:35	8.08
2025-08-30	02:50	11:20	8.5
2025-08-31	04:10	12:39	8.48
2025-09-01	03:30	12:00	8.5
2025-09-02	02:35	11:00	8.42
2025-09-03	02:50
2025-09-04		07:45
2025-09-05	03:10	14:43	11.55
2025-09-06	03:30	11:38	8.13
2025-09-07	00:55	09:30	8.58
2025-09-08	00:50	08:45	7.92
2025-09-09	02:45	10:54	8.15
2025-09-10	04:35	12:45	8.17
2025-09-11	04:10	12:16	8.1
2025-09-12	03:55	12:10	8.25
2025-09-13	02:30	10:47	8.28
2025-09-14	02:45	11:06	8.35
2025-09-15	03:50	12:10	8.33
2025-09-16	04:25	12:35	8.17
2025-09-17	03:50	12:23	8.55
2025-09-18	03:45	12:35	8.83
2025-09-19	04:30	12:55	8.42
2025-09-20	03:25	11:45	8.33
2025-09-21	04:25	12:35	8.17
2025-09-22	05:10	13:20	8.17
2025-09-23	04:25	12:55	8.5
2025-09-24	04:10	12:50	8.67
2025-09-25	03:35	11:55	8.33
2025-09-26	03:55	12:16	8.35
2025-09-27	02:25	10:36	8.18
2025-09-28	02:55	11:20	8.42
2025-09-29	03:25	12:00	8.58
2025-09-30	03:30	11:53	8.38
2025-10-01	03:45	12:35	8.83
2025-10-02	04:10	12:26	8.27
2025-10-03	04:10	12:20	8.17
2025-10-04	03:20	11:35	8.25
2025-10-05	04:00	12:20	8.33
2025-10-06	04:15	12:30	8.25
2025-10-07	03:20	11:36	8.27
2025-10-08	02:50	11:15	8.42
2025-10-09	03:35	11:52	8.28
2025-10-10	04:55	13:20	8.42
2025-10-11	04:55	13:20	8.42
2025-10-12	03:30	11:47	8.28
2025-10-13	03:30	11:47	8.28
2025-10-14	03:30	11:17	7.78
2025-10-15	04:05	12:30	8.42
2025-10-16	03:00	13:32	10.53
2025-10-17	04:35	12:30	7.92
2025-10-18	04:15	12:30	8.25
2025-10-19	03:35	11:43	8.13
2025-10-20	02:15	10:40	8.42
2025-10-21	03:15	11:00	7.75
2025-10-22	02:45	11:02	8.28
2025-10-23	02:10	10:38	8.47
2025-10-24	01:45	10:07	8.37
2025-10-25
2025-10-26	22:30	09:20	10.83
2025-10-27	00:55	09:30	8.58
2025-10-28	00:40	09:30	8.83
2025-10-29	01:20	10:10	8.83
2025-10-30	03:05	11:20	8.25
2025-10-31	23:45	07:30	7.75
2025-11-01	01:20	10:01	8.68
2025-11-02	01:25	10:00	8.58
2025-11-03	01:25	10:00	8.58
2025-11-04	02:50	11:45	8.92
2025-11-05	01:50	10:20	8.5
2025-11-06	02:45	11:30	8.75
2025-11-07	02:45	11:20	8.58
2025-11-08	01:50	10:00	8.17
2025-11-09	01:40	10:15	8.58
2025-11-10	02:40	11:30	8.83
2025-11-11	00:00	09:30	9.5
2025-11-12	03:45	12:15	8.5
2025-11-13	23:00	09:45	10.75
2025-11-14	03:30	12:15	8.75
2025-11-15	02:30	11:45	9.25
2025-11-16	03:10	11:46	8.6
2025-11-17	01:15	10:20	9.08
2025-11-18	00:25	10:00	9.58
2025-11-19	00:05	07:30	7.42
2025-11-20	01:20	10:30	9.17
2025-11-21	04:10	12:37	8.45
2025-11-22	02:15	10:55	8.67
2025-11-23	04:25	12:45	8.33
2025-11-24	04:24	12:41	8.28
2025-11-25	04:20	12:45	8.42
2025-11-26	04:30	12:58	8.47
2025-11-27	05:10	13:20	8.17
2025-11-28	01:20	09:40	8.33
2025-11-29	02:35	09:50	7.25
2025-11-30	03:30	11:48	8.3
2025-12-01	04:15	12:40	8.42
2025-12-02	02:15	10:40	8.42
2025-12-03	04:55	12:55	8.0
2025-12-04	02:00	10:40	8.67
2025-12-05	03:40	12:00	8.33
2025-12-06	04:25	13:36	9.18
2025-12-07	04:40	12:52	8.2
2025-12-08	01:40	09:36	7.93
2025-12-09	01:55	10:35	8.67
2025-12-10	04:25	12:38	8.22
2025-12-11	03:55	12:23	8.47
2025-12-12	03:45	11:35	7.83
2025-12-13	01:15	09:28	8.22
2025-12-14	04:25	12:45	8.33
2025-12-15	05:00	13:05	8.08
2025-12-16	03:45	12:23	8.63
2025-12-17	04:40	12:58	8.3
2025-12-18	02:05	10:12	8.12
2025-12-19	02:30	11:32	9.03
2025-12-20	04:15	12:54	8.65
2025-12-21	02:45	11:40	8.92
2025-12-22	03:35	12:00	8.42
2025-12-23	03:55	12:30	8.58
2025-12-24	04:00	13:00	9.0
2025-12-25	04:15	12:50	8.58
2025-12-26	02:10	10:15	8.08
2025-12-27	02:50	11:10	8.33
2025-12-28	03:12	11:27	8.25
2025-12-29	02:35	10:46	8.18
2025-12-30	02:40	11:20	8.67
2025-12-31	05:10	13:30	8.33
2026-01-01	03:40	12:35	8.92
2026-01-02	03:10	11:50	8.67
2026-01-03	03:10	13:27	10.28
2026-01-04	03:30	12:15	8.75
2026-01-05	03:40	12:15	8.58
2026-01-06	03:45	12:25	8.67
2026-01-07	03:40	12:25	8.75
2026-01-08	04:35	13:15	8.67
2026-01-09	02:55	12:24	9.48
2026-01-10	03:35	12:20	8.75
2026-01-11	01:20	10:25	9.08
2026-01-12	03:10	11:42	8.53
2026-01-13	03:25	11:55	8.5
2026-01-14	02:10	10:35	8.42
2026-01-15	03:30	12:16	8.77
2026-01-16	03:30	12:15	8.75
2026-01-17	01:30	10:10	8.67
2026-01-18	03:40	07:00	3.33
2026-01-19	03:40	12:30	8.83
2026-01-20	04:30	12:45	8.25
2026-01-21	03:40	11:50	8.17
2026-01-22	03:40	12:07	8.45
2026-01-23	04:20	12:40	8.33
2026-01-24	04:45	13:14	8.48
2026-01-25	04:50	13:10	8.33
2026-01-26	03:40	12:00	8.33
2026-01-27	03:25	12:00	8.58
2026-01-28	03:50	12:25	8.58
2026-01-29	04:45	13:00	8.25
2026-01-30	02:30	11:00	8.5
2026-01-31	03:55	12:15	8.33
2026-02-01	04:40	13:12	8.53
2026-02-02	05:30	13:45	8.25
2026-02-03	04:55	14:38	9.72
2026-02-04	04:20	12:30	8.17
2026-02-05	04:50	13:17	8.45
2026-02-06	05:15	13:31	8.27
2026-02-07	05:50	14:05	8.25
2026-02-08	04:30	13:10	8.67
2026-02-09	04:30	12:40	8.17
2026-02-10	04:55	13:10	8.25
2026-02-11	04:55	14:40	9.75
2026-02-12	03:45	12:00	8.25
2026-02-13	04:10	12:35	8.42
2026-02-14	04:38	12:57	8.32
2026-02-15	04:20	12:46	8.43
2026-02-16	04:50	13:31	8.68
2026-02-17	04:50	13:31	8.68
2026-02-18	04:45	14:16	9.52
2026-02-19	04:15	12:51	8.6
2026-02-20	04:40	13:12	8.53
2026-02-21	05:35	14:10	8.58
2026-02-22	06:00	14:25	8.42
2026-02-23	02:55	11:50	8.92
2026-02-24	03:55	12:30	8.58
2026-02-25	05:35	14:06	8.52
2026-02-26	04:40	13:58	9.3
2026-02-27	05:00	13:30	8.5
2026-02-28	04:10	12:36	8.43
2026-03-01	00:15	09:00	8.75
2026-03-02	00:50	09:25	8.58
2026-03-03	01:00	10:10	9.17
2026-03-04	01:25	10:35	9.17
2026-03-05	01:55	11:02	9.12
2026-03-06	02:45	11:20	8.58
2026-03-07	04:00	12:30	8.5
2026-03-08	03:20	12:07	8.78
2026-03-09	02:50	11:30	8.67
2026-03-10	03:15	12:00	8.75
2026-03-11	04:15	12:40	8.42
2026-03-12	03:25	12:00	8.58
2026-03-13	04:00	12:25	8.42
2026-03-14	04:40	13:14	8.57
2026-03-15	04:25	13:10	8.75
2026-03-16	04:40	13:15	8.58
2026-03-17	05:00	13:45	8.75
2026-03-18	05:35	14:00	8.42
2026-03-19	03:40	12:30	8.83
2026-03-20	05:00	13:45	8.75
2026-03-21
2026-03-22	01:25	11:25	10.0
2026-03-23	03:10	12:05	8.92
2026-03-24	02:10	10:14	8.07
2026-03-25	02:40	10:27	7.78
2026-03-26	03:25	11:50	8.42
2026-03-27	03:45	11:59	8.23
2026-03-28	05:30	13:45	8.25
2026-03-29	03:45	12:15	8.5
2026-03-30	04:50	13:30	8.67
2026-03-31	02:20	10:14	7.9
2026-04-01	03:20	12:15	8.92
2026-04-02	05:50	14:15	8.42
2026-04-03	02:40	10:40	8.0
2026-04-04	06:15	14:55	8.67
2026-04-05	04:55	13:45	8.83
2026-04-06	04:35	13:27	8.87
2026-04-07	04:15	13:22	9.12
2026-04-08	04:40	13:20	8.67
2026-04-09	04:20	13:45	9.42
2026-04-10	06:20	14:45	8.42
2026-04-11	05:00	13:20	8.33
2026-04-12	04:25	13:43	9.3
2026-04-13	01:40	11:00	9.33
2026-04-14	02:45	11:10	8.42
2026-04-15	02:40	11:45	9.08
2026-04-16	01:40	10:59	9.32
2026-04-17	02:15	11:00	8.75
2026-04-18	04:30	13:05	8.58
2026-04-19	03:25	05:30	2.08
2026-04-20	01:35	11:20	9.75
2026-04-21	03:10	11:45	8.58
2026-04-22	04:30	12:50	8.33
2026-04-23	02:30	11:00	8.5
2026-04-24	00:00	09:20	9.33
2026-04-25	01:05	10:20	9.25
2026-04-26	01:55	10:30	8.58
2026-04-27	01:40	10:30	8.83
2026-04-28	01:00	09:50	8.83
2026-04-29	02:40	11:10	8.5
2026-04-30	03:00	11:30	8.5
2026-05-01	01:30	10:40	9.17
2026-05-02	02:55	11:32	8.62
2026-05-03	01:30	11:00	9.5
2026-05-04	02:50	11:30	8.67
2026-05-05	02:20	11:14	8.9
2026-05-06	03:10	07:45	4.58
2026-05-07	03:50	13:30	9.67
2026-05-08	04:15	12:27	8.2
2026-05-09	04:30	13:14	8.73
2026-05-10	04:50	13:30	8.67
2026-05-11	02:00	11:00	9.0
2026-05-12	01:10	09:35	8.42
2026-05-13	02:40	11:20	8.67
2026-05-14	03:20	11:50	8.5
2026-05-15	04:50	13:33	8.72
2026-05-16	04:50	13:26	8.6
2026-05-17	03:10	11:45	8.58
2026-05-18	03:15	12:05	8.83
2026-05-19	03:10	11:40	8.5
2026-05-20	03:30	12:15	8.75
2026-05-21	03:10	11:45	8.58
2026-05-22	04:00	12:51	8.85
2026-05-23	03:50	12:50	9.0
2026-05-24	03:10	12:10	9.0
2026-05-25	02:40	12:00	9.33
2026-05-26	03:00	12:00	9.0
2026-05-27	23:30
2026-05-28	02:00	06:20	4.33
2026-05-29	00:55	12:55	12.0
2026-05-30	04:50	16:45	11.92
2026-05-31	03:25	12:30	9.08
2026-06-01	03:00	12:15	9.25
2026-06-02	03:33	12:32	8.98
2026-06-03	02:45	12:20	9.58
2026-06-04	03:25	12:50	9.42
2026-06-05	03:40	13:10	9.5
2026-06-06	04:30	13:15	8.75
2026-06-07	04:00	13:00	9.0
2026-06-08	04:00	13:05	9.08
2026-06-09	04:40	13:30	8.83
2026-06-10	04:40	14:14	9.57
2026-06-11	03:15	12:19	9.07
2026-06-12	04:25	13:00	8.58
2026-06-13	05:45	14:25	8.67
2026-06-14	04:45	13:30	8.75
2026-06-15	05:45	15:16	9.52
2026-06-16	04:45	14:16	9.52
2026-06-17	04:05	13:20	9.25
2026-06-18	05:20	14:14	8.9
2026-06-19	04:30	13:15	8.75
2026-06-20	04:25	13:28	9.05
2026-06-21	06:10	14:44	8.57
2026-06-22	04:50	13:26	8.6
2026-06-23		13:43
2026-06-24	03:25	13:10	9.75
2026-06-25	03:50	13:30	9.67
2026-06-26	03:05	12:35	9.5
2026-06-27	04:05	13:16	9.18
2026-06-28	04:40	13:30	8.83
2026-06-29	03:45	13:00	9.25
2026-06-30	02:30	11:52	9.37
2026-07-01	02:55	11:54	8.98
2026-07-02	03:15	12:30	9.25
2026-07-03		12:58
2026-07-04	03:30	12:48	9.3
2026-07-05	05:15	13:55	8.67
2026-07-06	04:30	13:26	8.93
2026-07-07	05:20	14:06	8.77
2026-07-08	05:20	14:08	8.8
2026-07-09	05:20	13:45	8.42
2026-07-10	03:55	13:02	9.12
2026-07-11	07:15	15:58	8.72
2026-07-12	04:10	13:16	9.1
2026-07-13	04:30	13:16	8.77
2026-07-14	04:10	13:16	9.1
2026-07-15	05:50	14:35	8.75
2026-07-16	04:10	12:45	8.58
2026-07-17	00:30	09:20	8.83

Workouts

Every set I logged: split, exercise, sets, reps and weight.

How to read the reps

2x3 is 2 sets of 3 reps.
A comma splits the sets, so 8,5 is a set of 8 then a set of 5.
+ joins reps I did back to back with only a short break, like 8+4.
L and R are left foot forward and right foot forward.
ecc means I finished on an eccentric, or added an extra eccentric rep, like 8+ecc.

date	split	exercise	sets	reps	weight
2022-10-25	legs	Deadlift	1	8	60kg
2022-10-25	legs	Deadlift	3	10,8,6	80kg
2022-10-25	legs	Leg press (machine)	3	12,12,12	66kg
2022-10-25	legs	Leg press (normal reverse incline)	2	20kg(?),20kg(?)
2022-10-25	legs	Leg extension	3	10,10,10	52kg
2022-10-25	legs	Hamstring curl	2	10,6	41kg
2022-10-25	legs	Hamstring curl	2	4,7	36kg
2022-10-25	legs	Hamstring curl	1	4	32kg
2022-10-25	legs	Calves	1	16	86kg
2022-10-25	legs	Calves	1	10	79kg
2022-10-25	legs	Calves	1	5	73kg
2022-10-26	shoulders	Overhead press	1	8	16kg
2022-10-26	shoulders	Overhead press	3	6,8,4	18kg
2022-10-26	shoulders	Cable face pulls	3	12,12,12	30.6kg
2022-10-26	shoulders	Side lateral raises	2	13,16	9kg
2022-10-26	shoulders	Side lateral raises	1	16	10kg
2022-10-26	shoulders	Front plate raises	3	8,8,10	25kg
2022-10-26	shoulders	Reverse dumbbell flyes	1	12	9kg
2022-10-26	shoulders	Reverse dumbbell flyes	1	12	10kg
2022-10-26	shoulders	Reverse dumbbell flyes	1	12	12kg
2022-10-27	arms	Preacher curls	3	8,8,8	36kg
2022-10-27	arms	Tricep pull downs	1	12	19.3kg
2022-10-27	arms	Tricep pull downs	2	7,6	21.6kg
2022-10-27	arms	Incline dumbbell curls	3	10,6,5	9kg
2022-10-27	arms	Seated dips	1	15	68kg
2022-10-27	arms	Seated dips	1	12	73kg
2022-10-27	arms	Seated dips	1	7	77kg
2022-10-27	arms	Seated dips	1	5	73kg
2022-10-27	arms	Hammer curls	2	11(.5),8	12kg
2022-10-29	chest	Incline dumbbell bench press	1	10	14kg
2022-10-29	chest	Incline dumbbell bench press	2	8,5	20kg
2022-10-29	chest	Dips	4	7,7,7,8
2022-10-29	chest	Flat bench press	3	10,10,10	40kg
2022-10-29	chest	Traditional flys	1	10	10.2kg
2022-10-29	chest	Traditional flys	1	8	12.5kg
2022-10-29	chest	Traditional flys	1	8	10.2kg
2022-10-29	chest	(+ 3x converging chest press sets and 1x26kg + 2x28kg shrug sets)	1	26kg
2022-10-29	chest	(+ 3x converging chest press sets and 1x26kg + 2x28kg shrug sets)	2	28kg,28kg	26kg
2022-10-30	back	Lat pulldowns	3	11,8,8	59kg
2022-10-30	back	Bent-over barbell rows	4	12,10,12,12	45kg
2022-10-30	back	Seated cable row	3	10,10,10	52kg
2022-10-30	back	Lat pullovers	3	10,9,8	41kg
2022-10-30	back	(warmdown) Bicep curls	3	10,10,10	14kg
2022-10-31	shoulders	Overhead press	1	6	16kg
2022-10-31	shoulders	Overhead press	3	8,7,7	18kg
2022-10-31	shoulders	Cable face pulls	1	15	30.6kg
2022-10-31	shoulders	Cable face pulls	1	4	35.2kg
2022-10-31	shoulders	Cable face pulls	1	8	32.9kg
2022-10-31	shoulders	Cable face pulls	1	12	32.9kg
2022-10-31	shoulders	Side lateral raises	1	20	12kg
2022-10-31	shoulders	Side lateral raises	2	12,12	14kg
2022-10-31	shoulders	Front plate raises	3	12,12,12	25kg
2022-10-31	shoulders	Reverse dumbbell flyes	3	12,12,12	14kg
2022-10-31	shoulders	side lateral raises	1	12	14kg
2022-11-01	legs	Deadlift	1	8	60kg
2022-11-01	legs	Deadlift	3	10,7,6	85kg
2022-11-01	legs	Deadlift	1	4	80kg
2022-11-01	legs	Leg press (normal reverse incline)	1	15	50kg
2022-11-01	legs	Leg press (normal reverse incline)	2	10,10	70kg
2022-11-01	legs	Leg extension	1	15	52kg
2022-11-01	legs	Leg extension	2	10,7	59kg
2022-11-01	legs	Leg extension	1	2	52kg
2022-11-01	legs	Leg extension	1	2	45kg
2022-11-01	legs	Hamstring curl	2	10,6	41kg
2022-11-01	legs	Hamstring curl	1	4	36kg
2022-11-01	legs	Hamstring curl	1	8	36kg
2022-11-01	legs	Hamstring curl	1	4	32kg
2022-11-01	legs	Calves	2	12,10	100kg
2022-11-02	arms	Preacher curls	3	10,8,8	41kg
2022-11-02	arms	Tricep pull downs	3	10,8,6	23.8kg
2022-11-02	arms	Tricep pull downs	1	10	7.9kg
2022-11-02	arms	Incline dumbbell curls	3	9,7,7	10kg
2022-11-02	arms	Incline dumbbell curls	1	9	8kg
2022-11-02	arms	Seated dips	3	16,15,12	73kg
2022-11-02	arms	Hammer curls	3	12,8(.5),7(.5)	12kg
2022-11-04	chest	Incline dumbbell bench press	1	8	14kg
2022-11-04	chest	Incline dumbbell bench press	3	10,9,5	20kg
2022-11-04	chest	Incline dumbbell bench press	1	8	16kg
2022-11-04	chest	Dips	3	8,8,7
2022-11-04	chest	Flat bench press	3	12,11,12	40kg
2022-11-04	chest	Traditional flys	1	12	10.2kg
2022-11-04	chest	Traditional flys	1	5	12.5kg
2022-11-04	chest	Traditional flys	1	4	10.2kg
2022-11-04	chest	Traditional flys	1	10	10.2kg
2022-11-06	back	Lat pulldowns	3	12,10,10	59kg
2022-11-06	back	Bent-over barbell rows	3	12,12,12	45kg
2022-11-06	back	Bent-over barbell rows	1	12)	20kg
2022-11-06	back	Seated cable row	1	10	59kg
2022-11-06	back	Eccentric hangs	3	5,4,3
2022-11-06	back	Lat pullovers	3	10,9,9(.5)	27kg
2022-11-12	chest	Incline dumbbell bench press	1	10	16kg
2022-11-12	chest	Incline dumbbell bench press	3	8,8,7	20kg
2022-11-12	chest	Incline dumbbell bench press	1	8	16kg
2022-11-12	chest	Dips	3	10,8,9
2022-11-12	chest	Traditional flys	1	9	12.5kg
2022-11-12	chest	Traditional flys	2	13,12	10.2kg
2022-11-12	chest	Flat bench press	3	12,11,9	40kg
2022-11-13	back	Lat pulldowns	3	14,10,9	59kg
2022-11-13	back	Bent-over barbell rows	3	12,12,15	50kg
2022-11-13	back	Seated cable row	3	15,12,12	52kg
2022-11-13	back	Lat pullovers	1	10	45kg
2022-11-13	back	Lat pullovers	3	12,12,7	41kg
2022-11-14	legs	Deadlift	1	6	60kg
2022-11-14	legs	Deadlift	3	8,8,5	90kg
2022-11-14	legs	Deadlift	1	12	60kg
2022-11-14	legs	Leg press (normal reverse incline)	3	16,16,16	50kg
2022-11-14	legs	Leg extension	3	15,12,10	59kg
2022-11-14	legs	Leg extension	1	4	52kg
2022-11-14	legs	Hamstring curl	1	12	41kg
2022-11-14	legs	Hamstring curl	2	8(.5),6	45kg
2022-11-14	legs	Hamstring curl	1	3	41kg
2022-11-14	legs	Calves	2	12,6	107kg
2022-11-14	legs	Calves	1	6	100kg
2022-11-15	shoulders	Overhead press	1	6	16kg
2022-11-15	shoulders	Overhead press	3	10,7,7	18kg
2022-11-15	shoulders	Cable face pulls	3	15,15,15	35.2kg
2022-11-15	shoulders	Side lateral raises	3	15,15,15	14kg
2022-11-15	shoulders	Front plate raises	3	12,12,15	25kg
2022-11-15	shoulders	Reverse dumbbell flyes	3	12,15,15	14kg
2022-11-15	shoulders	side lateral raises	1	12	14kg
2022-11-17	arms	Preacher curls	1	6	32kg
2022-11-17	arms	Preacher curls	3	9,8,8	41kg
2022-11-17	arms	Tricep pull downs	1	10	23.8kg
2022-11-17	arms	Tricep pull downs	2	11,9	21.6kg
2022-11-17	arms	Tricep pull downs	1	8	17kg
2022-11-17	arms	Incline dumbbell curls	3	10,7,7	10kg
2022-11-17	arms	Incline dumbbell curls	1	15	6kg
2022-11-17	arms	Seated dips	3	12,12,12	77kg
2022-11-17	arms	Seated dips	1	16	50kg
2022-11-17	arms	Hammer curls	1	16	12kg
2022-11-17	arms	Hammer curls	1	7	14kg
2022-11-19	chest	Incline dumbbell bench press	1	8	16kg
2022-11-19	chest	Incline dumbbell bench press	3	11,8,8	20kg
2022-11-19	chest	Incline dumbbell bench press	1	12	16kg
2022-11-19	chest	Dips	3	10,9,9
2022-11-19	chest	Traditional flys	3	15,11,12	12.5kg
2022-11-19	chest	Flat bench press	4	12,10,10,9	45kg
2022-11-20	back	Lat pulldowns	3	15,15,12	59kg
2022-11-20	back	Bent-over barbell rows	3	12,15,15	55kg
2022-11-20	back	Seated cable row	3	12,10,10	59kg
2022-11-20	back	Lat pullovers	2	12,9	45kg
2022-11-20	back	Lat pullovers	2	10,5	41kg
2022-11-21	shoulders	Overhead press	1	6	14kg
2022-11-21	shoulders	Overhead press	3	9(.5),7,6	18kg
2022-11-21	shoulders	Overhead press	2	8,2	14kg
2022-11-21	shoulders	Cable face pulls	3	15,15,15	35.2kg
2022-11-21	shoulders	Cable face pulls	1	50!	19.3kg
2022-11-21	shoulders	Side lateral raises	1	20	14kg
2022-11-21	shoulders	Side lateral raises	2	12,12	16kg
2022-11-21	shoulders	Front plate raises	3	12,15,15	25kg
2022-11-21	shoulders	Reverse dumbbell flyes	3	12,12,12	16kg
2022-11-21	shoulders	side lateral raises	1	12	16kg
2022-11-23	legs	Deadlift	1	6	60kg
2022-11-23	legs	Deadlift	3	10,10,8	90kg
2022-11-23	legs	Leg extension	1	10	32kg
2022-11-23	legs	Leg extension	3	15,12,12	59kg
2022-11-23	legs	Hamstring curl	2	12,8	45kg
2022-11-23	legs	Hamstring curl	1	8(.5)	41kg
2022-11-23	legs	Calves	2	12,10	107kg
2022-11-24	arms	Preacher curls	1	6	32kg
2022-11-24	arms	Preacher curls	3	12,9,9	41kg
2022-11-24	arms	Tricep pull downs	3	12,8,9	23.8kg
2022-11-24	arms	Tricep pull downs	1	5	19.3kg
2022-11-24	arms	Tricep pull downs	1	5	14.7kg
2022-11-24	arms	Incline dumbbell curls	5	12,6,2,6,3	10kg
2022-11-24	arms	Seated dips	1	16	77kg
2022-11-24	arms	Seated dips	1	5	82kg
2022-11-24	arms	Seated dips	2	12,12	82kg
2022-11-24	arms	Seated dips	1	12	59kg
2022-11-24	arms	Hammer curls	2	9(.5),7(.5)	14kg
2022-11-24	arms	Hammer curls	1	10+2+3	12kg
2022-11-26	chest	Incline dumbbell bench press	1	8	16kg
2022-11-26	chest	Incline dumbbell bench press	3	14,10,9	20kg
2022-11-26	chest	Dips	3	10,10,8+2
2022-11-26	chest	Traditional flys	3	15,12(left,12(right)	12.5kg
2022-11-26	chest	Flat bench press	3	8,8,8	50kg
2022-11-27	back	Lat pulldowns	3	12,10,10	66kg
2022-11-27	back	Bent-over barbell rows	3	12,12,10	60kg
2022-11-27	back	Seated cable row	3	12,10,6+3+1	59kg
2022-11-27	back	Lat pullovers	3	12,12,12	45kg
2022-11-29	shoulders	Overhead press	1	6	14kg
2022-11-29	shoulders	Overhead press	3	9(.5),8,7	18kg
2022-11-29	shoulders	Cable face pulls	3	15,15,15	35.2kg
2022-11-29	shoulders	Side lateral raises	3	12,12,12	16kg
2022-11-29	shoulders	Front plate raises	3	15,15,15	25kg
2022-11-29	shoulders	Reverse dumbbell flyes	1	12	16kg
2022-11-29	shoulders	Reverse dumbbell flyes	2	15,15	14kg
2022-11-30	arms	Preacher curls	1	6	32kg
2022-11-30	arms	Preacher curls	3	12,10,9(.5)	41kg
2022-11-30	arms	Tricep pull downs	3	12,9,8(.5)	23.8kg
2022-11-30	arms	Tricep pull downs	1	4(.5)	17kg
2022-11-30	arms	Incline dumbbell curls	3	12,9,8(.5)	10kg
2022-11-30	arms	Seated dips	2	12,12	82kg
2022-11-30	arms	Seated dips	1	15	73kg
2022-11-30	arms	Hammer curls	3	11,9,7(.5)	14kg
2022-11-30	arms	Hammer curls	1	10	10kg
2022-12-01	chest	Incline dumbbell bench press	1	8	16kg
2022-12-01	chest	Incline dumbbell bench press	3	9,7,8	22kg
2022-12-01	chest	Incline dumbbell bench press	1	8	16kg
2022-12-01	chest	Dips	3	12,10,10
2022-12-01	chest	Traditional flys	1	16	12.5kg
2022-12-01	chest	Traditional flys	2	10,9	14.7kg
2022-12-01	chest	Flat bench press	4	12,10,9,8	50kg
2022-12-03	legs	Deadlift	1	6	60kg
2022-12-03	legs	Deadlift	4	10,8,8,8	100kg
2022-12-03	legs	Leg press (normal reverse incline)	3	12,12,12	70kg
2022-12-03	legs	Leg extension	3	12,12,12	66kg
2022-12-03	legs	Hamstring curl	3	12,10,10	45kg
2022-12-03	legs	Calves	2	15,10	107kg
2022-12-04	shoulders	Overhead press	1	6	14kg
2022-12-04	shoulders	Overhead press	3	10,10,9	18kg
2022-12-04	shoulders	Cable face pulls	3	12,12,12	37.4kg
2022-12-04	shoulders	Side lateral raises	3	15,15,15	16kg
2022-12-04	shoulders	Front plate raises	3	20,20,25	25kg
2022-12-04	shoulders	Reverse dumbbell flyes	3	15,15,15	16kg
2022-12-06	arms	Preacher curls	1	6	32kg
2022-12-06	arms	Preacher curls	3	10,8,7(.5)	45kg
2022-12-06	arms	Tricep pull downs	3	12(.5),10,9(.5)	23.8kg
2022-12-06	arms	Tricep pull downs	1	9	14.7kg
2022-12-06	arms	Incline dumbbell curls	3	13,8,7(.5)	10kg
2022-12-06	arms	Seated dips	3	20,(10+10),(10+10)	77kg
2022-12-06	arms	Hammer curls	3	16,10,9	14kg
2022-12-07	chest	Incline dumbbell bench press	1	8	16kg
2022-12-07	chest	Incline dumbbell bench press	3	11,8,9	22kg
2022-12-07	chest	Dips	3	13,13,13
2022-12-07	chest	Traditional flys	3	(8L+6R),12L,12R	14.7kg
2022-12-07	chest	Flat bench press	3	12,10,10	55kg
2022-12-09	back	Lat pulldowns	3	10,10,10	73kg
2022-12-09	back	Bent-over barbell rows	1	12	62.5kg
2022-12-09	back	Bent-over barbell rows	1	10	60kg
2022-12-09	back	Bent-over barbell rows	3	16,16,20	35kg
2022-12-09	back	Seated cable row	1	12	59kg
2022-12-09	back	Seated cable row	3	12,12,4.5	52kg
2022-12-09	back	Lat pullovers	3	16,12,16	45kg
2022-12-13	legs	Deadlift	1	6	60kg
2022-12-13	legs	Deadlift	3	10,10,8	100kg
2022-12-13	legs	Leg press (normal reverse incline)	1	13	70kg
2022-12-13	legs	Leg press (normal reverse incline)	2	10,10	80kg
2022-12-13	legs	Leg extension	1	5	66kg
2022-12-13	legs	Leg extension	1	15	52kg
2022-12-13	legs	Leg extension	3	6+4+4,6+5,5	59kg
2022-12-13	legs	Hamstring curl	3	12,12,9(.5)	45kg
2022-12-13	legs	Calves	2	15,10	113kg
2022-12-15	shoulders	Overhead press	1	6	14kg
2022-12-15	shoulders	Overhead press	3	10,9,7	18kg
2022-12-15	shoulders	Cable face pulls	3	15,15,15	37.4kg
2022-12-15	shoulders	Side lateral raises	3	16,16,20	16kg
2022-12-15	shoulders	Front plate raises	3	25,25,25	25kg
2022-12-15	shoulders	Reverse dumbbell flyes	3	16,16,18	16kg
2022-12-17	arms	Preacher curls	1	6	32kg
2022-12-17	arms	Preacher curls	3	11,9,9	45kg
2022-12-17	arms	Tricep pull downs	3	14,10(.5),10	23.8kg
2022-12-17	arms	Tricep pull downs	1	12	14.7kg
2022-12-17	arms	Incline dumbbell curls	3	(10+3),8,8	10kg
2022-12-17	arms	Seated dips	3	25,(10+10),(10+10)	77kg
2022-12-17	arms	Hammer curls	3	15(.5),10,10	14kg
2022-12-19	chest	Incline dumbbell bench press	1	8	16kg
2022-12-19	chest	Incline dumbbell bench press	3	12,10,9	22kg
2022-12-19	chest	Dips	3	13,12,8
2022-12-19	chest	Traditional flys	1	(6L+6R)	14.7kg
2022-12-19	chest	Traditional flys	2	11(.5)L,12R	12.5kg
2022-12-19	chest	Flat bench press	3	11,8,8	55kg
2022-12-21	back	Lat pulldowns	2	10,8	73kg
2022-12-21	back	Lat pulldowns	1	12	66kg
2022-12-21	back	Bent-over barbell rows	1	16	40kg
2022-12-21	back	Bent-over barbell rows	2	16,(10+10)	35kg
2022-12-21	back	Pull-ups	8	(0.25),(0.25),(0.25),(0.25),(0.25),30s,30s,30s
2022-12-21	back	Seated cable row	3	12,12,(10+6)	59kg
2022-12-21	back	Lat pullovers	1	16	45kg
2022-12-21	back	Lat pullovers	2	16,(10+6)	50kg
2023-01-13	chest	Incline dumbbell bench press	1	8	16kg
2023-01-13	chest	Incline dumbbell bench press	3	12,10,7	20kg
2023-01-13	chest	Wallsit	2	2min,2min
2023-01-13	chest	Dips	3	15,6,6
2023-01-13	chest	Traditional flys	3	(8L+8R),12L,12R	12.5kg
2023-01-13	chest	Flat bench press	3	12,10,8	40kg
2023-01-14	back	Lat pulldowns	3	12,12,8	59kg
2023-01-14	back	Bent-over barbell rows	3	20,20,20	30kg
2023-01-14	back	Seated cable row	1	10	52kg
2023-01-14	back	Seated cable row	2	12,12	45kg
2023-01-14	back	Lat pullovers	3	16,13,12	41kg
2023-01-14	back	Wallsit	3	2m,2m,2m
2023-01-16	arms	Preacher curls	1	6	32kg
2023-01-16	arms	Preacher curls	3	10,7,5	41kg
2023-01-16	arms	Preacher curls	1	5	32kg
2023-01-16	arms	Tricep pull downs	3	12,9,9	21.6kg
2023-01-16	arms	Incline dumbbell curls	3	9,7,6	10kg
2023-01-16	arms	Seated dips	3	20,15,15	68kg
2023-01-16	arms	Hammer curls	1	10	14kg
2023-01-16	arms	Hammer curls	1	11	12kg
2023-01-18	chest	Incline dumbbell bench press	1	8	16kg
2023-01-18	chest	Incline dumbbell bench press	3	13,10,9	20kg
2023-01-18	chest	Dips	3	10,9,8
2023-01-18	chest	Traditional flys	3	(8L+8R),12L,12R	12.5kg
2023-01-18	chest	Flat bench press	3	10,8,8	50kg
2023-02-04	chest	Incline dumbbell bench press	1	8	16kg
2023-02-04	chest	Incline dumbbell bench press	3	13,12,11	20kg
2023-02-04	chest	Dips	3	8,6,6
2023-02-04	chest	Traditional flys	3	(6L+6R),12L,12R	12.5kg
2023-02-04	chest	Flat bench press	2	12,8	50kg
2023-02-09	back	Lat pulldowns	3	12,12,12	59kg
2023-02-09	back	Bent-over barbell rows	3	15,15,15	35kg
2023-02-09	back	Seated cable row	1	10	52kg
2023-02-09	back	Seated cable row	2	12,12	45kg
2023-02-09	back	Lat pullovers	1	16	41kg
2023-02-09	back	Lat pullovers	2	12,10	45kg
2023-02-10	shoulders	Overhead press	1	6	14kg
2023-02-10	shoulders	Overhead press	3	9,7,6	18kg
2023-02-10	shoulders	Cable face pulls	2	15,8	35.2kg
2023-02-10	shoulders	Cable face pulls	1	8	32.9kg
2023-02-10	shoulders	Cable face pulls	1	15	32.9kg
2023-02-10	shoulders	Side lateral raises	3	16,16,16	14kg
2023-02-10	shoulders	Front plate raises	1	10	20kg
2023-02-10	shoulders	Front plate raises	1	10	25kg
2023-02-10	shoulders	Front plate raises	2	16,16	25kg
2023-02-19	chest	Incline dumbbell bench press	1	8	16kg
2023-02-19	chest	Incline dumbbell bench press	3	12,11,9	20kg
2023-02-19	chest	Dips	3	8,8,8
2023-02-19	chest	Traditional flys	3	(8L+8R),16L,16R	12.5kg
2023-02-19	chest	Flat bench press	3	9,8,?	50kg
2023-02-22	back	Lat pulldowns	3	15,13,9	59kg
2023-02-22	back	Bent-over barbell rows	3	16,16,16	35kg
2023-02-22	back	Seated cable row	2	12,10	52kg
2023-02-22	back	Seated cable row	1	5	45kg
2023-02-22	back	Seated cable row	1	20	45kg
2023-02-22	back	Lat pullovers	3	15,14,10	45kg
2023-02-24	legs	Deadlift	1	6	60kg
2023-02-24	legs	Deadlift	3	8,8,(4+6)	100kg
2023-02-24	legs	Leg press (normal reverse incline)	1	11	70kg
2023-02-24	legs	Leg press (normal reverse incline)	2	16,16	50kg
2023-02-24	legs	Leg extension	3	16,16,16	52kg
2023-02-24	legs	Hamstring curl	2	12,6	45kg
2023-02-24	legs	Hamstring curl	1	4	41kg
2023-02-24	legs	Hamstring curl	1	6	41kg
2023-02-24	legs	Hamstring curl	1	3	36kg
2023-02-24	legs	Calves	2	15,10	107kg
2023-02-27	shoulders	Overhead press	1	6	14kg
2023-02-27	shoulders	Overhead press	3	11,9,7	18kg
2023-02-27	shoulders	Cable face pulls	3	20,20,20	35.2kg
2023-02-27	shoulders	Side lateral raises	3	16,16,16	16kg
2023-02-27	shoulders	Front plate raises	1	25	25kg
2023-02-28	arms	Preacher curls	1	6	32kg
2023-02-28	arms	Preacher curls	2	9,5	45kg
2023-02-28	arms	Preacher curls	1	4	41kg
2023-02-28	arms	Preacher curls	1	8	41kg
2023-02-28	arms	Tricep pull downs	3	12,9,7	23.8kg
2023-02-28	arms	Incline dumbbell curls	3	10,8,6	10kg
2023-02-28	arms	Seated dips	3	20,(10+10),(10+10)	68kg
2023-03-02	chest	Incline dumbbell bench press	1	8	16kg
2023-03-02	chest	Incline dumbbell bench press	1	8	22kg
2023-03-02	chest	Incline dumbbell bench press	2	9,(7+4)	20kg
2023-03-02	chest	Dips	3	11,9,(7+2)
2023-03-02	chest	Traditional flys	1	(6L+6R)	14.7kg
2023-03-02	chest	Traditional flys	2	16L,16R	12.5kg
2023-03-02	chest	Flat bench press	3	12,6,7	50kg
2023-03-04	back	Lat pulldowns	3	12,10,10	66kg
2023-03-04	back	Bent-over barbell rows	3	16,16,12	40kg
2023-03-04	back	Seated cable row	3	16,12,12	52kg
2023-03-04	back	Lat pullovers	3	14,12,10	50kg
2023-03-05	shoulders	Overhead press	1	6	14kg
2023-03-05	shoulders	Overhead press	3	12,10,10	18kg
2023-03-05	shoulders	Cable face pulls	2	16,16	35.2kg
2023-03-05	shoulders	Cable face pulls	1	16	32.9kg
2023-03-05	shoulders	Side lateral raises	1	16	16kg
2023-03-05	shoulders	Side lateral raises	2	12,12	14kg
2023-03-05	shoulders	Front plate raises	1	25	25kg
2023-03-06	arms	Preacher curls	1	6	32kg
2023-03-06	arms	Preacher curls	1	10	45kg
2023-03-06	arms	Preacher curls	2	10,10	41kg
2023-03-06	arms	Tricep pull downs	3	13,11,8	23.8kg
2023-03-06	arms	Tricep pull downs	1	12	14.7kg
2023-03-06	arms	Incline dumbbell curls	3	10,9,9	10kg
2023-03-06	arms	Seated dips	3	20,(15+6),(10+6+6)	68kg
2023-03-06	arms	Hammer curls	3	13,8(.5),8	14kg
2023-03-07	chest	Incline dumbbell bench press	1	8	16kg
2023-03-07	chest	Incline dumbbell bench press	3	11,9,9	22kg
2023-03-07	chest	Flat bench press	1	15	55kg
2023-03-07	chest	Flat bench press	1	8	60kg
2023-03-07	chest	Flat bench press	1	12	50kg
2023-03-07	chest	Dips	1	3
2023-03-07	chest	Traditional flys	3	(8L+8R),10L,10R	14.7kg
2023-03-08	back	Bent-over barbell rows	3	16,16,16	45kg
2023-03-08	back	Lat pulldowns	2	12,10	66kg
2023-03-08	back	Lat pulldowns	1	10(?/12?)	59kg
2023-03-08	back	Seated cable row	3	12,12,12	59kg
2023-03-08	back	Lat pullovers	3	16,12,11	50kg
2023-03-09	legs	Deadlift	1	6	60kg
2023-03-09	legs	Deadlift	3	10,10,8	100kg
2023-03-09	legs	Leg extension	3	16,16,16	52kg
2023-03-09	legs	Hamstring curl	2	12,10	45kg
2023-03-09	legs	Hamstring curl	1	10	41kg
2023-03-09	legs	Calves	2	12,10	113kg
2023-03-11	shoulders	Overhead press	1	6	14kg
2023-03-11	shoulders	Overhead press	3	12,10,10	18kg
2023-03-11	shoulders	Side lateral raises	3	16,16,14	16kg
2023-03-11	shoulders	Cable face pulls	1	16	35.2kg
2023-03-11	shoulders	Cable face pulls	2	16,16	37.4kg
2023-03-11	shoulders	Front plate raises	3	25,25,25	25kg
2023-03-12	arms	Preacher curls	1	6	32kg
2023-03-12	arms	Preacher curls	1	6	45kg
2023-03-12	arms	Preacher curls	2	8,8	41kg
2023-03-12	arms	Seated dips	2	20,(15+6)	68kg
2023-03-13	arms	Preacher curls	1	6	32kg
2023-03-13	arms	Preacher curls	3	10,8,8	45kg
2023-03-13	arms	Tricep pull downs	3	10,8,6	26.1kg
2023-03-13	arms	Tricep pull downs	1	10	17.0kg
2023-03-13	arms	Incline dumbbell curls	3	12,11,8	10kg
2023-03-13	arms	Seated dips	3	20,20,(10+10)	73kg
2023-03-13	arms	Hammer curls	1	14	14kg
2023-03-13	arms	Hammer curls	1	5	16kg
2023-03-13	arms	Hammer curls	1	10	14kg
2023-03-14	chest	Incline dumbbell bench press	1	8	16kg
2023-03-14	chest	Incline dumbbell bench press	3	10,9,10	24kg
2023-03-14	chest	Flat bench press	3	12,10,8	60kg
2023-03-14	chest	Dips	3	13,10,(10+1)
2023-03-14	chest	Traditional flys	3	(8L+8R),10L,10R	14.7kg
2023-03-16	back	Lat pulldowns	3	10,9,8	73kg
2023-03-16	back	Bent-over barbell rows	3	12,12,12	50kg
2023-03-16	back	Seated cable row	3	12,9,9	66kg
2023-03-16	back	Lat pullovers	3	14,11,10	54kg
2023-03-18	shoulders	Overhead press	1	6	14kg
2023-03-18	shoulders	Overhead press	3	8,7,6	20kg
2023-03-18	shoulders	Cable face pulls	2	16,10	37.4kg
2023-03-18	shoulders	Cable face pulls	2	16,16	32.9kg
2023-03-18	shoulders	Side lateral raises	2	16,16	16kg
2023-03-18	shoulders	Side lateral raises	1	(12+2)	18kg
2023-03-18	shoulders	Front plate raises	3	(15+10),(17+8),(15+5+6)	25kg
2023-03-18	shoulders	Reverse dumbbell flyes	1	16	16kg
2023-03-18	shoulders	Reverse dumbbell flyes	2	16,12	18kg
2023-03-19	arms	Preacher curls	1	6	32kg
2023-03-19	arms	Preacher curls	2	10,6	45kg
2023-03-19	arms	Preacher curls	1	4	41kg
2023-03-19	arms	Preacher curls	1	12	41kg
2023-03-19	arms	Tricep pull downs	1	5	26.1kg
2023-03-19	arms	Tricep pull downs	1	6	23.8kg
2023-03-19	arms	Tricep pull downs	2	10,8	23.8kg
2023-03-19	arms	Tricep pull downs	1	10	17.0kg
2023-03-19	arms	Incline dumbbell curls	1	7	12kg
2023-03-19	arms	Incline dumbbell curls	2	(9+3),(9+2)	10kg
2023-03-19	arms	Seated dips	1	20	73kg
2023-03-19	arms	Seated dips	2	20,(15+5)	77kg
2023-03-19	arms	Hammer curls	2	7,5.5	16kg
2023-03-19	arms	Hammer curls	1	3	14kg
2023-03-19	arms	Hammer curls	1	8.5	14kg
2023-03-20	chest	Incline dumbbell bench press	1	8	16kg
2023-03-20	chest	Incline dumbbell bench press	3	11,9,9	24kg
2023-03-20	chest	Flat bench press	3	12,(4+7),10	60kg
2023-03-20	chest	Dips	3	12,(11+1),11
2023-03-20	chest	Traditional flys	3	(8L+10R),12L,12R	14.7kg
2023-03-20	chest	Standing incline cable flyes	2	12L,12R	12.5kg
2023-03-23	back	Lat pulldowns	2	11.5,10	73kg
2023-03-23	back	Bent-over barbell rows	2	10,10	55kg
2023-03-23	back	Bent-over barbell rows	1	12	50kg
2023-03-23	back	Seated cable row	2	12,11	66kg
2023-03-25	shoulders	Overhead press	1	6	14kg
2023-03-25	shoulders	Overhead press	3	8,8,6	20kg
2023-03-25	shoulders	Cable face pulls	1	16	35.2kg
2023-03-25	shoulders	Cable face pulls	2	20,20	32.9kg
2023-03-25	shoulders	Front plate raises	2	(15+5+5),(17+8)	25kg
2023-03-27	arms	Preacher curls	1	6	32kg
2023-03-27	arms	Preacher curls	3	10,7,7	45kg
2023-03-27	arms	Tricep pull downs	3	8,8,6	26.1kg
2023-03-27	arms	Tricep pull downs	1	15	17.0kg
2023-03-27	arms	Incline dumbbell curls	3	12,9,9	10kg
2023-03-27	arms	Seated dips	2	20,20	77kg
2023-03-27	arms	Hammer curls	2	8.5,5.5	16kg
2023-03-27	arms	Hammer curls	1	5	14kg
2023-03-27	arms	Hammer curls	1	10	14kg
2023-03-28	chest	Incline dumbbell bench press	1	8	16kg
2023-03-28	chest	Incline dumbbell bench press	1	10	24kg
2023-03-29	chest	Incline dumbbell bench press	1	8	16kg
2023-03-29	chest	Incline dumbbell bench press	3	12,10,11	20kg
2023-03-29	chest	Dips	3	10,12,7
2023-03-29	chest	Flat bench press	3	(8+8),13,10	50kg
2023-03-29	chest	Traditional flys	3	(8L+8R),12L,12R	14.7kg
2023-03-29	chest	Standing incline cable flyes	1	12L	12.5kg
2023-03-29	chest	Standing incline cable flyes	1	12R	10.2kg
2023-04-07	chest	Incline dumbbell bench press	1	8	16kg
2023-04-07	chest	Incline dumbbell bench press	1	8	22kg
2023-04-07	chest	Incline dumbbell bench press	2	10,9	20kg
2023-04-07	chest	Dips	3	12,10,2
2023-04-07	chest	Flat bench press	3	(3+12),12,10	50kg
2023-04-07	chest	Traditional flys	1	(10L+10R)	27kg
2023-04-07	chest	Traditional flys	2	12L,12R	32kg
2023-04-07	chest	Standing incline cable flyes	2	12L,12R	23kg
2023-04-09	back	Lat pulldowns	3	12,9.5,8	150lbs
2023-04-09	back	Bent-over barbell rows	3	12,12,12	50kg
2023-04-09	back	Lat pullovers	1	16	50kg
2023-04-09	back	Lat pullovers	2	12,12	120lbs
2023-04-09	back	Seated cable row	1	16	50kg
2023-04-09	back	Seated cable row	1	(5+5)	59kg
2023-04-09	back	Seated cable row	1	(7+2)	54kg
2023-04-10	arms	Preacher curls	1	6	32kg
2023-04-10	arms	Preacher curls	1	(6+2+1)	41kg
2023-04-10	arms	Preacher curls	2	(6+4),(6+4)	32kg
2023-04-10	arms	Tricep pull downs	3	12,(8+3),(8+3)	55kg
2023-04-10	arms	Incline dumbbell curls	3	12,9,8	10kg
2023-04-10	arms	Seated dips	3	20,20,15	77kg
2023-04-10	arms	Hammer curls	1	8	16kg
2023-04-10	arms	Hammer curls	2	9,8.5	14kg
2023-04-12	shoulders	Overhead press	1	6	14kg
2023-04-12	shoulders	Overhead press	3	9,9,7	20kg
2023-04-12	shoulders	Cable face pulls	3	16,16,(12+5)	77kg
2023-04-12	shoulders	Side lateral raises	3	12,12,15	16kg
2023-04-12	shoulders	Front plate raises	1	(15+5+5)	25kg
2023-04-13	legs	Deadlift	1	6	60kg
2023-04-13	legs	Deadlift	1	10	100kg
2023-04-13	legs	Deadlift	2	10,12	80kg
2023-04-13	legs	Leg extension	1	16	68kg
2023-04-13	legs	Leg extension	2	16,(8+4)	77kg
2023-04-13	legs	Conventional squats	1	10	30kg
2023-04-13	legs	Conventional squats	1	9	50kg
2023-04-13	legs	Hamstring curl	3	12,9,7	45kg
2023-04-13	legs	Calves	2	15,12	118kg
2023-04-15	chest	Incline dumbbell bench press	1	8	16kg
2023-04-15	chest	Incline dumbbell bench press	1	10	22kg
2023-04-15	chest	Incline dumbbell bench press	2	10,(9+5)	20kg
2023-04-15	chest	Dips	3	(10+5),10,(4+4+5 careful with left hand palm vein)
2023-04-15	chest	Flat bench press	3	9,9,8	55kg
2023-04-15	chest	Traditional flys	3	(10L+10R),12L,12R	32kg
2023-04-15	chest	Standing incline cable flyes	2	15L,15R	23kg
2023-04-17	back	4:20pm 1x4 half-ish wide pull-ups, 2x4 more narrow pull-ups, 1x4 bicep pull-ups,	6	4,4,4,4,4,5
2023-04-17	back	Diverging lat pull downs	2	12,6	82kg
2023-04-17	back	Lat pulldowns	3	8,13,9	140lbs
2023-04-17	back	Bent-over barbell rows	3	12,12,12	50kg
2023-04-17	back	Lat pullovers	3	16,16,12	120lbs
2023-04-17	back	Seated cable row	3	12,12,12	54kg
2023-04-18	arms	Preacher curls	1	6	18kg
2023-04-18	arms	Preacher curls	1	12	32kg
2023-04-18	arms	Preacher curls	2	(4+5+3),(5+4+3)	36kg
2023-04-18	arms	Tricep pull downs	3	12,(9+3),(7+4)	55kg
2023-04-18	arms	Incline dumbbell curls	3	12,12,(8+4)	10kg
2023-04-18	arms	Closed triceps push-ups	3	20,20,20
2023-04-18	arms	Hammer curls	3	9.5,7.5,(7+3)	16kg
2023-04-20	shoulders	Overhead press	1	6	14kg
2023-04-20	shoulders	Overhead press	2	(6+4),5	20kg
2023-04-20	shoulders	Overhead press	2	6,(7+4)	18kg
2023-04-20	shoulders	Cable face pulls	3	16,(8+8),(8+8)	77kg
2023-04-20	shoulders	Side lateral raises	3	16,16,16	14kg
2023-04-20	shoulders	Front plate raises	2	(20+5),(10+10+5)	25kg
2023-04-22	chest	Incline dumbbell bench press	1	8	16kg
2023-04-22	chest	Incline dumbbell bench press	2	12,(6+8)	22kg
2023-04-22	chest	Incline dumbbell bench press	1	14	20kg
2023-04-22	chest	Flat bench press	1	15	40kg
2023-04-22	chest	Flat bench press	1	7.5	60kg
2023-04-22	chest	Flat bench press	1	5	65kg
2023-04-22	chest	Dips	3	8,8,8
2023-04-22	chest	Traditional flys	1	8L	18kg
2023-04-22	chest	Traditional flys	3	10L,12R,12L	23kg
2023-04-22	chest	Standing incline cable flyes	2	12L,12R	18kg
2023-04-22	chest	Standing incline cable flyes	1	6R	20kg
2023-06-02	chest	Incline dumbbell bench press	1	8	16kg
2023-06-02	chest	Incline dumbbell bench press	3	11,7,7	20kg
2023-06-02	chest	Dips	3	8,6,6
2023-06-02	chest	Cable face pulls	3	16,(8+8),8	77kg
2023-06-04	back	Pull-ups	7	5,4,3.5,2.5,2.5,2.5,2.5
2023-06-04	back	Bent-over barbell rows	1	12	40kg
2023-06-04	back	Bent-over barbell rows	2	12,(10+4)	42.5kg
2023-06-04	back	Lat pulldowns	2	9,4->130lbs	140lbs
2023-06-04	back	Lat pulldowns	1	(4+2)	130lbs
2023-06-04	back	Lat pulldowns	1	4->120lbs	130lbs
2023-06-04	back	Lat pulldowns	1	(2+3)	120lbs
2023-06-04	back	Lat pullovers	3	16,12,(11+1)	110lbs
2023-06-04	back	Seated cable row	1	(9+6)	40kg
2023-06-04	back	Seated cable row	1	10	45kg
2023-06-05	legs	Deadlift	1	6	60kg
2023-06-05	legs	Deadlift	1	8	80kg
2023-06-05	legs	Deadlift	2	10,10	60kg
2023-06-05	legs	1x5(up+down length) each side 24kg kettlebell carry, 90s plank, 10 push-ups, 1x5	1	5(up+down
2023-06-05	legs	1x5(up+down length) each side 24kg kettlebell carry, 90s plank, 10 push-ups, 1x5	1	5	24kg
2023-06-05	legs	Hamstring curl	3	12,(9+1),10	36kg
2023-06-05	legs	L raises	3	20,(10+7),(10+7)
2023-06-05	legs	Leg extension	3	(10+4+4),(10+4+4),(10+4+4)	64kg
2023-06-06	shoulders	Overhead press	1	6	14kg
2023-06-06	shoulders	Overhead press	3	9,6,5->14kg	18kg
2023-06-06	shoulders	Overhead press	1	3	14kg
2023-06-06	shoulders	Overhead press	1	6.5	14kg
2023-06-06	shoulders	Cable face pulls	6	20,3,20,3,20,3	77kg
2023-06-06	shoulders	Side lateral raises	3	16,16,16	14kg
2023-06-06	shoulders	Front plate raises	2	(10+10),(10+10)	25kg
2023-06-08	arms	Preacher curls	1	6	18kg
2023-06-08	arms	Preacher curls	3	(8+4),(7+5),(4+4+4)	23kg
2023-06-08	arms	1x5 pull-ups fast	1	5
2023-06-08	arms	Tricep pull downs	2	8,4	55kg
2023-06-08	arms	Tricep pull downs	2	9,3	50kg
2023-06-08	arms	Tricep pull downs	1	8	50kg
2023-06-08	arms	Tricep pull downs	1	(15+10)	23kg
2023-06-08	arms	Incline dumbbell curls	1	8	10kg
2023-06-08	arms	Incline dumbbell curls	2	10,9	9kg
2023-06-08	arms	Closed triceps push-ups	4	20,20,(18+4+3),5
2023-06-08	arms	Closed triceps push-ups	3	25s,25s,25s	24kg
2023-06-08	arms	Hammer curls	3	12,8,7	14kg
2023-06-08	arms	Hammer curls	1	(10+hold+6+hold)	10kg
2023-06-10	chest	Incline dumbbell bench press	1	8	16kg
2023-06-10	chest	Incline dumbbell bench press	1	7	22kg
2023-06-10	chest	Incline dumbbell bench press	2	6,7	20kg
2023-06-10	chest	Incline dumbbell bench press	2	10,6	20kg
2023-06-10	chest	Incline dumbbell bench press	2	9,5	20kg
2023-06-10	chest	Straight arm stretches	4	10,10,10,10	4kg
2023-06-10	chest	1x5 pull-ups	1	5
2023-06-10	chest	Flat bench press	1	10	40kg
2023-06-10	chest	Flat bench press	2	9,6	60kg
2023-06-10	chest	Flat bench press	1	12	40kg
2023-06-10	chest	1x3 pull-ups	1	3
2023-06-10	chest	Dips	3	8,6,6
2023-06-10	chest	1x20 L-sit leg raises, 1x30s L-sit legs curled raise hold	2	20,30s
2023-06-10	chest	Traditional flys	3	(10L+10R),12L,12R	25kg
2023-06-10	chest	Standing incline cable flyes	2	10L,10R	21kg
2023-06-12	back	Pull-ups	5	9,5,4,3.5,3.5
2023-06-12	back	Bent-over barbell rows	1	16	42.5kg
2023-06-12	back	Bent-over barbell rows	2	12,12	45kg
2023-06-12	back	1x5 b+f lengths 24kg ab walk	1	5
2023-06-12	back	Straight arm stretches	4	10,10,10,10	5kg
2023-06-12	back	Lat pullovers	2	16,12	110lbs
2023-06-12	back	Handstand pikes	4	30s,30s,30s,30s
2023-06-12	back	Slight incline push-ups	3	25,17,15
2023-06-12	back	1x2 pull-ups	1	2
2023-06-13	shoulders	1x9 pull-ups (slow eccentric), 1x4 pull-ups (slow eccentric), 1x3 pull-ups (slow	4	9,4,3,25
2023-06-13	shoulders	Overhead press	1	6	14kg
2023-06-13	shoulders	Overhead press	3	9,8,7	16kg
2023-06-13	shoulders	Straight arm stretches	3	10,10,10	6kg
2023-06-13	shoulders	L-sit ab raises	5	20,16,12,10,20
2023-06-13	shoulders	Cable face pulls	3	20,20,(10+10)	68kg
2023-06-13	shoulders	Side lateral raises	2	20,16	14kg
2023-06-14	arms	1x7.5 pull-ups slow eccentric	1	7.5
2023-06-14	arms	Preacher curls	1	6	18kg
2023-06-14	arms	Preacher curls	1	12	23kg
2023-06-14	arms	Preacher curls	2	(6+6),(6+6)	27kg
2023-06-14	arms	Tricep pull downs	2	10,3-ish	55kg
2023-06-14	arms	Tricep pull downs	2	8,8	55kg
2023-06-14	arms	Tricep pull downs	1	16	25kg
2023-06-14	arms	Incline dumbbell curls	3	9,(3+7),(8+4)	10kg
2023-06-14	arms	Closed triceps push-ups	3	20,20,20
2023-06-14	arms	Hammer curls	2	12,10	14kg
2023-06-16	chest	1x10 pull-ups, 1x5 pull-ups slow eccentric (puse), 1x4 puse	3	10,5,4
2023-06-16	chest	Incline dumbbell bench press	1	8	16kg
2023-06-16	chest	Incline dumbbell bench press	2	10,8	22kg
2023-06-16	chest	Incline dumbbell bench press	1	10	20kg
2023-06-16	chest	Dips	4	10,9,3,7
2023-06-16	chest	Traditional flys	1	(8L+(3+5R)	32kg
2023-06-16	chest	Traditional flys	2	12L,12R	27kg
2023-06-16	chest	Standing incline cable flyes	2	10L,10R	23kg
2023-06-16	chest	STATIC stretches throughout,	2	45s,45s
2023-06-18	back	Pull-ups	4	8,puse,6,5
2023-06-18	back	Bent-over barbell rows	1	16	47.5kg
2023-06-18	back	Bent-over barbell rows	2	12,11.5	50kg
2023-06-18	back	Straight arm stretches	3	10,10,10	6kg
2023-06-18	back	Lat pulldowns	3	10,8,7	150lbs
2023-06-18	back	Lat pulldowns	1	6	120lbs
2023-06-18	back	Lat pullovers	1	10	120lbs
2023-06-18	back	Lat pullovers	1	12	50kg
2023-06-18	back	Seated cable row	1	12	50kg
2023-06-18	back	Seated cable row	2	12,10.5	54kg
2023-06-19	shoulders	1x8 pull-ups slow eccentric (se), 2x4.5 se, 1x25 push-ups	4	8,4.5,4.5,25
2023-06-19	shoulders	Overhead press	1	6	14kg
2023-06-19	shoulders	Overhead press	3	10,9,7	16kg
2023-06-19	shoulders	L-sit ab raises	4	20,20,15,10
2023-06-19	shoulders	Cable face pulls	2	20,(10+10)	73kg
2023-06-19	shoulders	Side lateral raises	1	25	14kg
2023-06-19	shoulders	Side lateral raises	2	16,(10+6)	16kg
2023-06-21	arms	Preacher curls	1	6	18kg
2023-06-21	arms	Preacher curls	3	(10+6),(10+6),(8+8)	27kg
2023-06-21	arms	Tricep pull downs	2	8,6	59kg
2023-06-21	arms	Tricep pull downs	1	2	55kg
2023-06-21	arms	Tricep pull downs	1	10	55kg
2023-06-21	arms	Tricep pull downs	1	16	36kg
2023-06-21	arms	Incline dumbbell curls	3	12,10,9	10kg
2023-06-21	arms	Closed triceps push-ups	3	25,20,20
2023-06-21	arms	4xhalf length bf 24kg ab walks slow each side	4	half,half,half,half
2023-06-21	arms	Hammer curls	2	9.5,6	16kg
2023-06-21	arms	Hammer curls	1	3.5	14kg
2023-06-24	chest	Incline dumbbell bench press	1	8	16kg
2023-06-24	chest	Incline dumbbell bench press	3	10,8,9	22kg
2023-06-24	chest	Flat bench press	1	10	20kg
2023-06-24	chest	Flat bench press	1	12	40kg
2023-06-24	chest	Flat bench press	1	10	62.5kg
2023-06-24	chest	Flat bench press	1	7	65kg
2023-06-24	chest	Flat bench press	1	5	65kg
2023-06-24	chest	Dips	3	12,10,9.5
2023-06-24	chest	Traditional flys	3	(10L+(5+5),10L,10R	32kg
2023-06-26	back	Pull-ups	3	9,puse,6
2023-06-26	back	Bent-over barbell rows	3	12,12,10	50kg
2023-06-26	back	Lat pulldowns	3	10,8,8	150lbs
2023-06-27	shoulders	1x10 pull-ups (+puse), 1x6.5 (+puse), 1x6 (+puse)	3	10,6.5,6
2023-06-27	shoulders	Overhead press	1	6	14kg
2023-06-27	shoulders	Overhead press	1	13	18kg
2023-06-27	shoulders	Overhead press	2	9,7	20kg
2023-06-27	shoulders	Cable face pulls	1	16	82kg
2023-06-27	shoulders	Cable face pulls	2	10,10	91kg
2023-06-27	shoulders	Side lateral raises	1	10	10kg
2023-06-27	shoulders	Side lateral raises	1	7	18kg
2023-06-27	shoulders	Side lateral raises	1	(10+6)	16kg
2023-06-27	shoulders	Side lateral raises	1	36	10kg
2023-06-29	arms	Incline dumbbell curls	1	8	12kg
2023-06-29	arms	Incline dumbbell curls	2	8,7	10kg
2023-06-29	arms	Tricep pull downs	2	8,(4+1)	59kg
2023-06-29	arms	Tricep pull downs	1	2	54kg
2023-06-29	arms	Tricep pull downs	1	4	54kg
2023-06-29	arms	Tricep pull downs	1	2	50kg
2023-06-29	arms	Tricep pull downs	1	10	32kg
2023-06-29	arms	Preacher curls	1	6	18kg
2023-06-29	arms	Preacher curls	1	(6+6)	27kg
2023-06-29	arms	Preacher curls	2	(8+8),(10+8)	23kg
2023-06-29	arms	Closed triceps push-ups	3	25,25,25
2023-06-29	arms	Hammer curls	2	9,7	16kg
2023-07-01	chest	Incline dumbbell bench press	1	8	16kg
2023-07-01	chest	Incline dumbbell bench press	3	11,9,9	22kg
2023-07-01	chest	Flat bench press	1	10	20kg
2023-07-01	chest	Flat bench press	1	10	40kg
2023-07-01	chest	Flat bench press	3	7,7,6	67.5kg
2023-07-01	chest	Dips	3	15,12,12
2023-07-01	chest	Traditional flys	2	10L,10R	36kg
2023-07-01	chest	Traditional flys	1	12L	32kg
2023-07-03	back	Pull-ups	5	9,6,5,20,5
2023-07-03	back	Bent-over barbell rows	2	9.5,8	55kg
2023-07-03	back	Bent-over barbell rows	2	9.5,20	52.5kg
2023-07-03	back	Lat pulldowns	2	8,7.5	77kg
2023-07-03	back	Lat pulldowns	1	3	68kg
2023-07-03	back	Lat pulldowns	1	(6+4)	68kg
2023-07-03	back	Seated cable row	3	10,8,9	64kg
2023-07-05	shoulders	1x11 pull-ups (+puse), 1x7 (+puse), 1x6 -> 1xpuse	4	11,7,6,puse
2023-07-05	shoulders	Overhead press	1	6	14kg
2023-07-05	shoulders	Overhead press	3	12,9.5,9	20kg
2023-07-05	shoulders	Cable face pulls	3	12,12,12	91kg
2023-07-05	shoulders	Side lateral raises	1	5	10kg
2023-07-05	shoulders	Side lateral raises	3	16,16,(12+6)	16kg
2023-07-07	arms	Preacher curls	1	6	18kg
2023-07-07	arms	Preacher curls	3	(10+6),(8+8),(8+8)	27kg
2023-07-07	arms	Tricep pull downs	3	10,8,7	59kg
2023-07-07	arms	Tricep pull downs	1	3	55kg
2023-07-07	arms	Incline dumbbell curls	1	7	12kg
2023-07-07	arms	Incline dumbbell curls	2	10,10	10kg
2023-07-07	arms	Closed triceps push-ups	2	30,20
2023-07-07	arms	Hammer curls	2	9,7	16kg
2023-07-09	chest	Incline dumbbell bench press	1	6	16kg
2023-07-09	chest	Incline dumbbell bench press	3	10,(7+3),(6+2)	22kg
2023-07-09	chest	Flat bench press	1	5	20kg
2023-07-09	chest	Flat bench press	1	5	40kg
2023-07-09	chest	Flat bench press	1	8	65kg
2023-07-09	chest	Flat bench press	2	7,(5+1)	67.5kg
2023-07-09	chest	Dips	3	13,12,10
2023-07-09	chest	Traditional flys	2	8L,(6+2)	36kg
2023-07-09	chest	Traditional flys	1	(8L+4R)	32kg
2023-07-10	back	Pull-ups	3	11,8.5,8
2023-07-11	back	Pull-ups	3	11,(1+7.5),8
2023-07-11	back	Bent-over barbell rows	3	10,9,9	55kg
2023-07-11	back	Decline crunches	1	20	15kg
2023-07-11	back	Seated cable row	3	12,10,9.5	64kg
2023-07-14	shoulders	Overhead press	1	5	16kg
2023-07-14	shoulders	Overhead press	3	11,10,8	20kg
2023-07-14	shoulders	Cable face pulls	3	12,12,12	91kg
2023-07-14	shoulders	Side lateral raises	1	5	10kg
2023-07-14	shoulders	Side lateral raises	1	18	16kg
2023-07-14	shoulders	Side lateral raises	2	12,12	18kg
2023-07-14	shoulders	Decline weighted crunches	1	10	0kg
2023-07-14	shoulders	Decline weighted crunches	2	12,12	25kg
2023-07-18	chest	Incline dumbbell bench press	1	5	16kg
2023-07-18	chest	Incline dumbbell bench press	3	10,(7+3),(6+3)	22kg
2023-07-18	chest	Dips	1	14
2023-07-18	chest	Flat bench press	1	5	20kg
2023-07-18	chest	Flat bench press	1	5	40kg
2023-07-18	chest	Flat bench press	1	4	70kg
2023-07-18	chest	Flat bench press	1	4	67.5kg
2023-07-18	chest	Flat bench press	1	7	62.5kg
2023-07-18	chest	Flat bench press	1	7	60kg
2023-07-18	chest	Dips	2	(9+3),(9+5+2.5)
2023-07-20	back	Pull-ups	3	10,8.5,(6+4+puse)
2023-07-20	back	Bent-over barbell rows	3	10,9.5,9.5	55kg
2023-07-20	back	Decline weighted crunches	3	12,12,16	20kg
2023-07-20	back	Seated cable row	3	12,10,(6+2+5)	64kg
2023-07-22	shoulders	Overhead press	1	5	16kg
2023-07-22	shoulders	Overhead press	1	8	22kg
2023-07-22	shoulders	Overhead press	1	7	22kg
2023-07-22	shoulders	Overhead press	1	3	20kg
2023-07-22	shoulders	Overhead press	1	5	22kg
2023-07-22	shoulders	Overhead press	1	(3+3)	20kg
2023-07-22	shoulders	Cable face pulls	3	12,(10+6),(10+6)	91kg
2023-07-22	shoulders	Side lateral raises	1	5	10kg
2023-07-22	shoulders	Side lateral raises	1	5	16kg
2023-07-22	shoulders	Side lateral raises	2	12,12	18kg
2023-07-25	chest	Incline dumbbell bench press	1	5	14kg
2023-07-25	chest	Incline dumbbell bench press	3	11,9,(7+4)	22kg
2023-07-25	chest	Dips	3	19,14,(9+1)
2023-07-25	chest	Traditional flys	2	8L,(6+3)	36kg
2023-07-25	chest	Traditional flys	1	(6L+3R)	32kg
2023-07-27	back	Pull-ups	3	(8+3+puse),2(1x5,puse)
2023-07-27	back	Bent-over barbell rows	3	10,9,8	55kg
2023-07-27	back	Decline weighted crunches	3	10,10,10	25kg
2023-07-30	arms	Incline dumbbell curls	3	11,8,(7.5+4)	12kg
2023-07-30	arms	Preacher curls	1	6	18kg
2023-07-30	arms	Tricep dip machine	3	16,16,16	102.5kg
2023-07-30	arms	Bicep curls	3	8,7,6	16kg
2023-07-30	arms	Tricep pull downs	3	10,9,9	60kg
2023-07-30	arms	Hammer curls	2	9.5,5.5	16kg
2023-07-30	arms	Closed triceps push-ups	2	35,20
2023-07-31	chest	Incline dumbbell bench press	1	5	14kg
2023-07-31	chest	Incline dumbbell bench press	3	12,12,11	22kg
2023-07-31	chest	Dips	2	(11+6+4),(12+6+5)
2023-07-31	chest	Traditional flys	3	11L,11R,11.5L	30lbs
2023-08-02	back	Pull-ups	3	(8+3+puse),(6+3+1xpuse),(4+3+puse)
2023-08-02	back	Bent-over barbell rows	1	2	55kg
2023-08-02	back	Bent-over barbell rows	1	10	50kg
2023-08-02	back	Bent-over barbell rows	1	10	50kg
2023-08-02	back	Seated cable row	2	12,12	60kg
2023-08-04	shoulders	Overhead press	1	5	16kg
2023-08-04	shoulders	Overhead press	3	10,8.5,9	22kg
2023-08-04	shoulders	Cable face pulls	3	16,16,16	80lbs
2023-08-04	shoulders	Side lateral raises	2	20,25	10kg
2023-08-05	arms	Incline dumbbell curls	2	12,10	12kg
2023-08-05	arms	Tricep pull downs	1	12	60kg
2023-08-05	arms	Tricep pull downs	2	8,6	65kg
2023-08-05	arms	Tricep pull downs	1	5	60kg
2023-08-05	arms	Hammer curls	2	20,25	10kg
2023-08-08	chest	Incline dumbbell bench press	1	5	14kg
2023-08-08	chest	Incline dumbbell bench press	3	11,9,9	24kg
2023-08-08	chest	Dips	3	20,16,16
2023-08-08	chest	Traditional flys	2	8L,(5+2+1)	35lbs
2023-08-10	back	Pull-ups	3	(12+puse),(8+puse),(6+puse)
2023-08-10	back	Decline weighted crunches	3	10,10,10	25kg
2023-08-10	back	Bent-over barbell rows	2	12,(10+6)	50kg
2023-08-10	back	Seated cable row	2	10,10	70kg
2023-08-12	shoulders	Overhead press	1	5	16kg
2023-08-12	shoulders	Overhead press	1	6	24kg
2023-08-12	shoulders	Overhead press	1	5	22kg
2023-08-12	shoulders	Overhead press	1	5	24kg
2023-08-12	shoulders	Overhead press	1	5	22kg
2023-08-12	shoulders	Overhead press	1	5	24kg
2023-08-12	shoulders	Overhead press	1	5	22kg
2023-08-12	shoulders	Cable face pulls	3	20,20,(12+6+6)	80lbs
2023-08-12	shoulders	Side lateral raises	1	16	16kg
2023-08-12	shoulders	Side lateral raises	2	22,26	12kg
2023-08-14	legs	Hip thrusts	1	12	40kg
2023-08-14	legs	Hip thrusts	1	4	60kg
2023-08-14	legs	Hip thrusts	2	16,16	40kg
2023-08-14	legs	Leg extensions	1	(12+8)	57.5kg
2023-08-14	legs	Leg extensions	1	(12+5)	65kg
2023-08-14	legs	Hamstring curls	2	16,16	50kg
2023-08-15	legs	Hip thrusts	1	12	50kg
2023-08-15	legs	Leg press angled	3	12,12,16	50kg
2023-08-15	legs	Calves	1	16	102.5kg
2023-08-15	legs	Calves	1	14	105kg
2023-08-18	arms	Incline dumbbell curls	2	12,8	12kg
2023-08-18	arms	Tricep pull downs	1	12	22.5kg
2023-08-18	arms	Tricep pull downs	1	8	60kg
2023-08-18	arms	Tricep pull downs	1	6	60kg
2023-08-18	arms	Tricep pull downs	1	3.5	55kg
2023-08-18	arms	Tricep pull downs	1	8	55kg
2023-08-18	arms	Bicep curls	1	12	14kg
2023-08-18	arms	Bicep curls	2	8,5	16kg
2023-08-20	chest	Incline dumbbell bench press	1	5	14kg
2023-08-20	chest	Incline dumbbell bench press	1	7	26kg
2023-08-20	chest	Incline dumbbell bench press	1	7	22kg
2023-08-20	chest	Incline dumbbell bench press	1	4	26kg
2023-08-20	chest	Incline dumbbell bench press	1	7	22kg
2023-08-20	chest	Incline dumbbell bench press	1	9	24kg
2023-08-20	chest	Flat bench press	2	9,9	60kg
2023-08-20	chest	Dips	3	20,(16+5),(17+5)
2023-08-20	chest	Traditional flys	1	(5+2)	35lbs
2023-08-20	chest	Traditional flys	1	5R	30lbs
2023-08-20	chest	Traditional flys	2	8R,(6+4)	30lbs
2023-08-23	back	Pull-ups	3	(11+puse),(8+puse),(8+puse)
2023-08-23	back	Seated cable row	1	10	70kg
2023-08-23	back	Seated cable row	1	12	60kg
2023-08-25	legs	Leg press angled	1	16	60kg
2023-08-25	legs	Leg press angled	1	12	70kg
2023-08-25	legs	Leg extensions	1	(12+5+5)	65kg
2023-08-25	legs	Leg extensions	1	(6+6)	72.5kg
2023-08-25	legs	Leg extensions	1	6	65kg
2023-08-28	chest	Incline dumbbell bench press	1	5	14kg
2023-08-28	chest	Incline dumbbell bench press	3	8,8,7	24kg
2023-08-28	chest	Dips	3	20,(19+5),(16+6 easy)
2023-08-29	back	Pull-ups	2	(10+puse),(7+puse+0.5)
2023-09-13	chest	Push-ups	1	(50+50+20+30+10)
2023-09-14	chest	Incline dumbbell bench press	1	5	14kg
2023-09-14	chest	Incline dumbbell bench press	3	12,9,10	22kg
2023-09-14	chest	Flat bench press	1	5	20kg
2023-09-14	chest	Flat bench press	1	5	40kg
2023-09-14	chest	Flat bench press	1	6	65kg
2023-09-14	chest	Flat bench press	2	9,9	60kg
2023-09-14	chest	Dips	3	18,13,12
2023-09-14	chest	Triceps pull-down	1	7.5	27kg
2023-09-14	chest	Triceps pull-down	2	10,10	45.5kg
2023-09-25	back	Pullups	3	(10+puse),(5+puse),(5+puse)
2023-09-25	back	Lat pull downs	1	12	59kg
2023-09-25	back	Lat pull downs	1	8	63kg
2023-09-25	back	Lat pull downs	1	9	59kg
2023-09-25	back	Seated cable row	3	(6+5),(7+4),(6+5)	59kg
2023-09-25	back	Push-ups	1	33
2023-09-27	shoulders	Overhead press	5	5,12,6,7,6.5
2023-09-27	shoulders	Rear delt	1	16	32kg
2023-09-27	shoulders	Rear delt	1	6	36.5kg
2023-09-27	shoulders	Rear delt	1	6	41kg
2023-09-27	shoulders	Rear delt	1	12	41kg
2023-09-27	shoulders	Side lateral raises	2	20,(10+10)
2023-10-01	chest	Incline dumbbell bench press	3	13,9,8
2023-10-01	chest	Dips	2	16,11
2024-01-03	chest	Incline dumbbell bench press	1	6	12.5kg
2024-01-03	chest	Incline dumbbell bench press	1	12	17.5kg
2024-01-03	chest	Incline dumbbell bench press	1	12	20kg
2024-01-03	chest	Incline dumbbell bench press	1	10	22.5kg
2024-01-03	chest	Traditional flys	1	16L	22lbs
2024-01-03	chest	Traditional flys	2	12R,12L	27.5lbs
2024-01-03	chest	Flat bench press	1	6	40kg
2024-01-03	chest	Flat bench press	2	12,6	50kg
2024-01-05	back	Pull-ups	1	13.5
2024-01-05	back	Pull-ups	1	7->	7.5kg
2024-01-05	back	Pull-ups	1	2	0kg
2024-01-05	back	Pull-ups	1	4	7.5kg
2024-01-05	back	Pull-ups	1	2	0kg
2024-01-05	back	Bent-over barbell rows	3	12,12,16	40kg
2024-01-05	back	Lat pulldowns	2	12,12	50kg
2024-01-05	back	Seated cable row	2	12,16	40kg
2024-01-08	arms	Incline dumbbell curls	3	12,10,10	10kg
2024-01-08	arms	Tricep pull downs	1	18	20kg
2024-01-08	arms	Tricep pull downs	1	10	22.5kg
2024-01-08	arms	Tricep pull downs	1	12	20kg
2024-01-08	arms	Bicep curls	2	7,10	15kg
2024-01-08	arms	Hammer curls	2	9,8	15kg
2024-01-08	arms	Hammer curls	1	12	10kg
2024-01-10	shoulders	Overhead press	1	5	16kg
2024-01-10	shoulders	Overhead press	3	10,8,9	18kg
2024-01-10	shoulders	Cable face pulls	1	20	78kg
2024-01-10	shoulders	Cable face pulls	2	12,12	87kg
2024-01-10	shoulders	Side lateral raises	1	16	12kg
2024-01-10	shoulders	Side lateral raises	2	12,12	14kg
2024-01-12	legs	Leg press (normal reverse incline)	3	10,8,8	80kg
2024-01-12	legs	Leg extension	1	12	60kg
2024-01-12	legs	Leg extension	1	(10+6)	65kg
2024-01-22	chest	Incline dumbbell bench press	1	6	12.5kg
2024-01-22	chest	Incline dumbbell bench press	2	12,12	20kg
2024-01-22	chest	Incline dumbbell bench press	2	10,12	20kg
2024-01-22	chest	Incline dumbbell bench press	2	12,20	20kg
2024-01-22	chest	Flat dumbbell bench press	1	6	15kg
2024-01-22	chest	Flat dumbbell bench press	3	14,12,12	20kg
2024-01-22	chest	Pushups	1	23
2024-01-29	back	Pull-ups	3	12,8.5,6
2024-01-29	back	Bent-over barbell rows	3	12,10,10	50kg
2024-01-29	back	Lat pulldowns	1	6	59kg
2024-01-29	back	Lat pulldowns	1	8	54.5kg
2024-01-29	back	Lat pulldowns	1	2	54.5kg
2024-01-29	back	Seated cable row	1	16	50kg
2024-01-29	back	Seated cable row	2	(6+4),(7+4)	59kg
2024-01-31	arms	Tricep push* downs	3	12,12,12	25kg
2024-01-31	arms	Incline dumbbell curls	3	(7+3),(7+2.5),(8+2)	12kg
2024-01-31	arms	Bicep curls	1	12	10kg
2024-02-19	chest	Dead hang	2	1min,1min
2024-02-19	chest	Pull-ups	2	12,6
2024-02-19	chest	Incline dumbbell bench press	1	6	12.5kg
2024-02-19	chest	Incline dumbbell bench press	3	12,6,6	22.5kg
2024-02-23	back	Dead hang	3	1min,1min,45s
2024-02-23	back	Pull-ups	3	9,10,7
2024-02-23	back	Seated cable row	1	12	60kg
2024-02-23	back	Seated cable row	1	6	70kg
2024-02-23	back	Seated cable row	2	6,20	60kg
2024-02-23	back	Seated cable row	2	12,33	60kg
2024-02-23	back	Dead hang	1	50s
2024-02-23	back	Reverse delt cable pulls	3	12,11,7	75kg
2024-02-23	back	Seated cable row	2	10,12	65kg
2024-02-23	back	Dead hang	3	30s,20s,20s
2024-02-24	arms	Dead hang	3	1min,1min,(30s->30s)
2024-02-24	arms	Tricep pull downs	4	12,(6+4+2),(10+6+4),(10+2)	34kg
2024-03-04	chest	Pull-ups	5	12,16,9,16,12
2024-03-07	chest	Pull-ups	1	12
2024-03-07	chest	Incline dumbbell bench press	1	6	12.5kg
2024-03-07	chest	Incline dumbbell bench press	3	12,10,10	22.5kg
2024-03-12	shoulders	Overhead press	1	5	15kg
2024-03-12	shoulders	Overhead press	3	11,8,8	17.5kg
2024-03-12	shoulders	Cable face pulls	2	12,12	79kg
2024-03-25	chest	Incline dumbbell bench press	1	8	16kg
2024-03-25	chest	Incline dumbbell bench press	3	11,8,7	22kg
2024-03-25	chest	Dips	3	16,12,12
2024-03-25	chest	Traditional flys	2	12L,12R
2024-03-26	back	Pull-ups	1	12
2024-03-26	back	Bent-over barbell rows	1	16	40kg
2024-03-26	back	Bent-over barbell rows	2	12,12	50kg
2024-03-26	back	Lat pullovers	3	12,12,12
2024-03-26	back	Seated cable row	3	16,10,10
2024-04-13	chest	Incline dumbbell bench press	1	8	15kg
2024-04-13	chest	Incline dumbbell bench press	3	8,7,6	25kg
2024-04-13	chest	Flat bench press	1	5	20kg
2024-04-13	chest	Flat bench press	1	5	40kg
2024-04-13	chest	Flat bench press	2	8,8	60kg
2024-04-13	chest	Dips	2	10,10
2024-04-13	chest	Traditional flys	3	10L,10R,(6L+6R)	25kg
2024-04-14	back	Pull-ups	2	10,10
2024-04-14	back	Bent-over barbell rows	1	12	55kg
2024-04-14	back	Bent-over barbell rows	1	10	57.5kg
2024-04-14	back	Bent-over barbell rows	1	10	55kg
2024-04-14	back	Lat pullovers	1	16	55kg
2024-04-14	back	Lat pullovers	2	12,12	60kg
2024-04-14	back	Seated cable row	1	12	55kg
2024-04-14	back	Seated cable row	1	8	60kg
2024-04-14	back	Seated cable row	1	10	55kg
2024-04-16	legs	Squats	1	10	60kg
2024-04-16	legs	Squats	1	10	50kg
2024-04-16	legs	Leg press (normal reverse incline)	1	12	80kg
2024-04-16	legs	Leg press (normal reverse incline)	1	8	100kg
2024-04-16	legs	Leg press (normal reverse incline)	1	10	90kg
2024-04-16	legs	Leg extension	1	6	65kg
2024-04-16	legs	Leg extension	1	6	55kg
2024-04-16	legs	Leg extension	2	12,(8+4)	50kg
2024-04-16	legs	Hamstring curl	1	12	50kg
2024-04-16	legs	Hamstring curl	1	11	55kg
2024-04-17	arms	Incline dumbbell curls	3	10,9,7	12.5kg
2024-04-17	arms	Tricep pull downs	2	12,10	60kg
2024-04-17	arms	Tricep pull downs	1	6	60kg
2024-04-17	arms	Tricep pull downs	1	6	50kg
2024-04-17	arms	Bicep curls	1	5	17.5kg
2024-04-17	arms	Bicep curls	1	4	15kg
2024-04-17	arms	Bicep curls	2	10,(5+4)	15kg
2024-04-17	arms	Closed triceps push-ups	1	25
2024-04-17	arms	Hammer curls	2	12,12	12.5kg
2024-04-18	shoulders	Overhead press	1	5	12.5kg
2024-04-18	shoulders	Overhead press	3	8,8,7	20kg
2024-04-18	shoulders	Cable face pulls	3	12,12,12	80kg
2024-04-18	shoulders	Side lateral raises	1	5	10kg
2024-04-18	shoulders	Side lateral raises	3	16,12,16	15kg
2024-04-20	chest	Incline dumbbell bench press	1	6	15kg
2024-04-20	chest	Incline dumbbell bench press	1	3	27.5kg
2024-04-20	chest	Incline dumbbell bench press	1	5	25kg
2024-04-20	chest	Flat bench press	2	6,5	70kg
2024-04-20	chest	Flat bench press	1	11	60kg
2024-04-20	chest	Dips	2	8,10
2024-04-22	back	Pull-ups	2	15,9.5
2024-04-22	back	Bent-over barbell rows	2	12,12	60kg
2024-04-22	back	Lat pulldowns easy grip	1	13	65kg
2024-04-22	back	Lat pulldowns easy grip	1	6	75kg
2024-04-22	back	Lat pulldowns easy grip	1	3	70kg
2024-04-22	back	Lat pulldowns easy grip	1	8	70kg
2024-04-22	back	Seated cable row	1	8	65kg
2024-04-22	back	Seated cable row	2	12,10	60kg
2024-04-22	back	Lat pullovers	2	11.5,11	65kg
2024-04-23	legs	Squats	3	10,(7+5),(8+5)	70kg
2024-04-23	legs	Leg press (normal reverse incline)	2	8,7	110kg
2024-04-23	legs	Leg press (normal reverse incline)	1	10	100kg
2024-04-23	legs	Leg extension	1	12	60kg
2024-04-23	legs	Leg extension	1	12	70kg
2024-04-23	legs	Leg extension	1	9	75kg
2024-04-23	legs	Hamstring curl	2	8,8	60kg
2024-04-23	legs	Calves	2	20,20	24kg
2024-04-25	arms	Incline dumbbell curls	3	10,9,8	12.5kg
2024-04-25	arms	Tricep pull downs	1	10	55kg
2024-04-25	arms	Tricep pull downs	1	8	15kg
2024-04-25	arms	Tricep pull downs	1	12	55kg
2024-04-25	arms	Tricep pull downs	1	8	15kg
2024-04-25	arms	Tricep pull downs	1	6	60kg
2024-04-25	arms	Tricep pull downs	1	3	55kg
2024-04-25	arms	Tricep pull downs	1	7	15kg
2024-04-25	arms	Closed triceps push-ups	1	25
2024-04-26	shoulders	Overhead press	1	5	12.5kg
2024-04-26	shoulders	Overhead press	2	9,8	20kg
2024-04-26	shoulders	Cable face pulls	2	12,12	80kg
2024-04-26	shoulders	Side lateral raises	1	5	10kg
2024-04-26	shoulders	Side lateral raises	2	16,12	15kg
2024-04-28	chest	Incline dumbbell bench press	1	6	15kg
2024-04-28	chest	Incline dumbbell bench press	1	5	27.5kg
2024-04-28	chest	Incline dumbbell bench press	1	5	25kg
2024-04-28	chest	Incline dumbbell bench press	1	5	27.5kg
2024-04-28	chest	Incline dumbbell bench press	1	5	25kg
2024-04-28	chest	Incline dumbbell bench press	1	4	27.5kg
2024-04-28	chest	Incline dumbbell bench press	1	4	25kg
2024-04-28	chest	Flat bench press	1	5	75kg
2024-04-28	chest	Flat bench press	1	2	80kg
2024-04-28	chest	Flat bench press	1	4/5	70kg
2024-04-28	chest	Flat bench press	1	3	75kg
2024-04-28	chest	Flat bench press	1	10	60kg
2024-04-28	chest	Dips	1	16
2024-04-28	chest	Pushups	1	10
2024-04-29	back	Pull-ups	2	14,12
2024-04-29	back	Bent-over barbell rows	3	10,10,9	60kg
2024-04-29	back	Lat pulldowns easy grip	1	10	75kg
2024-04-29	back	Lat pulldowns easy grip	1	7.5	80kg
2024-04-29	back	Lat pulldowns easy grip	1	4	85kg
2024-04-29	back	Lat pulldowns easy grip	1	2	80kg
2024-04-29	back	Seated cable row	1	8	70kg
2024-04-29	back	Seated cable row	1	5.5	75kg
2024-04-29	back	Seated cable row	1	3	70kg
2024-04-29	back	Seated cable row	1	8	70kg
2024-05-01	legs	Squats	2	12,12	50kg
2024-05-01	legs	Squats	1	12	55kg
2024-05-01	legs	Leg press (normal reverse incline)	1	12	110kg
2024-05-01	legs	Leg press (normal reverse incline)	2	8,12	115kg
2024-05-01	legs	Leg extension	1	12	80kg
2024-05-01	legs	Leg extension	1	12	85kg
2024-05-01	legs	Leg extension	1	8	90kg
2024-05-01	legs	Hamstring curl	2	8,8	65kg
2024-05-02	arms	Incline dumbbell curls	3	11,10,(8+2)	12.5kg
2024-05-02	arms	Tricep pull downs	2	10,12	50kg
2024-05-02	arms	Tricep pull downs	1	12	55kg
2024-05-02	arms	Bicep curls	1	6	17.5kg
2024-05-02	arms	Bicep curls	1	6	15kg
2024-05-02	arms	Bicep curls	1	4	17.5kg
2024-05-02	arms	Bicep curls	1	6	15kg
2024-05-02	arms	Bicep curls	1	2	17.5kg
2024-05-02	arms	Bicep curls	1	6	15kg
2024-05-02	arms	Closed triceps push-ups	1	25
2024-05-06	shoulders	Overhead press	1	5	12.5kg
2024-05-06	shoulders	Overhead press	3	10,9,8	20kg
2024-05-06	shoulders	Cable face pulls	3	12,12,12	90kg
2024-05-06	shoulders	Side lateral raises	1	5	10kg
2024-05-06	shoulders	Side lateral raises	1	16	15kg
2024-05-06	shoulders	Side lateral raises	1	12	17.5kg
2024-05-06	shoulders	Side lateral raises	1	16	15kg
2024-05-07	chest	Incline dumbbell bench press	1	6	15kg
2024-05-07	chest	Incline dumbbell bench press	3	8,7,7	27.5kg
2024-05-07	chest	Flat bench press	1	3	75kg
2024-05-07	chest	Flat bench press	1	5	70kg
2024-05-07	chest	Flat bench press	2	6,5	70kg
2024-05-07	chest	Dips	1	12
2024-05-07	chest	Traditional flys	3	9L,9R,(5L+6R)	35kg
2024-05-08	back	Dead hang	2	1min,1min
2024-05-08	back	Pull-ups	2	(8+4),(5+3)
2024-05-08	back	Bent-over barbell rows	3	10,10,10	60kg
2024-05-08	back	Lat pulldowns easy grip	1	5	85kg
2024-05-08	back	Lat pulldowns easy grip	1	2	80kg
2024-05-08	back	Lat pulldowns easy grip	2	9,8	80kg
2024-05-08	back	Seated cable row	1	6	75kg
2024-05-08	back	Seated cable row	1	3.5	70kg
2024-05-08	back	Seated cable row	2	(6+2),7.5	70kg
2024-05-08	back	Lat pullovers	2	12,15	70kg
2024-05-11	legs	Squats	1	12	60kg
2024-05-11	legs	Squats	1	12	70kg
2024-05-11	legs	Squats	1	8	80kg
2024-05-11	legs	Leg press (normal reverse incline)	3	7,6,6	120kg
2024-05-11	legs	Leg extension	1	8	85kg
2024-05-11	legs	Leg extension	1	8	80kg
2024-05-11	legs	Leg extension	1	8	75kg
2024-05-11	legs	Hamstring curl	2	8,8	70kg
2024-05-12	arms	Incline dumbbell curls	1	4	15kg
2024-05-12	arms	Incline dumbbell curls	1	6	12.5kg
2024-05-12	arms	Incline dumbbell curls	1	4	15kg
2024-05-12	arms	Incline dumbbell curls	1	5	12.5kg
2024-05-12	arms	Incline dumbbell curls	1	3	15kg
2024-05-12	arms	Incline dumbbell curls	1	4	12.5kg
2024-05-12	arms	Tricep pull downs	1	10	60kg
2024-05-12	arms	Tricep pull downs	1	5	65kg
2024-05-12	arms	Tricep pull downs	1	1.5	60kg
2024-05-12	arms	Tricep pull downs	1	4	65kg
2024-05-12	arms	Tricep pull downs	1	2	55kg
2024-05-12	arms	Bicep curls	3	8,5,6	17.5kg
2024-05-12	arms	Closed triceps push-ups	1	40
2024-05-13	shoulders	Overhead press	2	5,5	12.5kg
2024-05-13	shoulders	Overhead press	1	11	22.5kg
2024-05-13	shoulders	Overhead press	2	5,5	25kg
2024-05-13	shoulders	Cable face pulls	3	16,16,16	90kg
2024-05-13	shoulders	Side lateral raises	1	5	10kg
2024-05-13	shoulders	Side lateral raises	2	16,16	17.5kg
2024-05-15	chest	Dead hang	2	(1min easy+pullup),(1min easy+pullup)
2024-05-15	chest	Incline dumbbell bench press	1	6	15kg
2024-05-15	chest	Incline dumbbell bench press	3	7,5,4	30kg
2024-05-15	chest	Incline dumbbell bench press	1	6	27.5kg
2024-05-15	chest	Flat bench press	3	6,6,5	75kg
2024-05-15	chest	Dips	1	18
2024-05-15	chest	Traditional flys	2	7L,5R	40kg
2024-05-15	chest	Traditional flys	1	3R	35kg
2024-05-15	chest	Traditional flys	1	(7L+3.5R)	35kg
2024-05-16	back	Dead hang	2	1min,1min
2024-05-16	back	Pull-ups	2	15,12
2024-05-16	back	Bent-over barbell rows	1	6	65kg
2024-05-16	back	Bent-over barbell rows	2	10,10	60kg
2024-05-16	back	Lat pulldowns easy grip	3	8,7,7	85kg
2024-05-16	back	Seated cable row	3	9.5,8.5,7.5	75kg
2024-05-17	legs	Squats	1	5	40kg
2024-05-17	legs	Squats	1	12	60kg
2024-05-17	legs	Squats	1	12	70kg
2024-05-17	legs	Squats	1	8	80kg
2024-05-17	legs	Squats	1	6	85kg
2024-05-17	legs	Leg press (normal reverse incline)	1	5	50kg
2024-05-17	legs	Leg press (normal reverse incline)	3	8,6,5	130kg
2024-05-17	legs	Leg extension	1	16	90kg
2024-05-17	legs	Leg extension	1	12	95kg
2024-05-17	legs	Leg extension	1	(7+5)	100kg
2024-05-17	legs	Hamstring curl	2	(4+4),8	70kg
2024-05-19	arms	Incline dumbbell curls	3	7,5,6	15kg
2024-05-19	arms	Tricep pull downs	1	7	65kg
2024-05-19	arms	Tricep pull downs	1	3	65kg
2024-05-19	arms	Tricep pull downs	1	3	60kg
2024-05-19	arms	Tricep pull downs	1	4	65kg
2024-05-19	arms	Tricep pull downs	1	3	60kg
2024-05-19	arms	Bicep curls	2	4.5,4	17.5kg
2024-05-19	arms	Closed triceps push-ups	1	40
2024-05-21	shoulders	Overhead press	1	5	12.5kg
2024-05-21	shoulders	Overhead press	2	6,5	25kg
2024-05-21	shoulders	Overhead press	1	3	25kg
2024-05-21	shoulders	Overhead press	1	3	22.5kg
2024-05-21	shoulders	Cable face pulls	3	12,12,12	95kg
2024-05-21	shoulders	Side lateral raises	1	5	10kg
2024-05-21	shoulders	Side lateral raises	3	16,10,10	20kg
2024-05-22	chest	Dead hang	3	(45s+pullup),(45s+pullup),3.5	20kg
2024-05-22	chest	Incline dumbbell bench press	1	6	15kg
2024-05-22	chest	Incline dumbbell bench press	3	7,6,6	30kg
2024-05-22	chest	Dips	3	10,10,10	10kg
2024-05-22	chest	Traditional flys	3	8L,7R,(3L+2R)	40kg
2024-05-23	back	Dead hang	2	(45s+pullup),(45s+pullup)	25kg
2024-05-23	back	Pull-ups	3	5.5,5,4	20kg
2024-05-23	back	Pull-ups	1	12	0kg
2024-05-23	back	1arm band hangs (each side) 1x25s, 1x3 half pull-ups	2	25s,3
2024-05-23	back	Lat pulldowns easy grip	1	8	90kg
2024-05-23	back	Lat pulldowns easy grip	1	4.5	90kg
2024-05-23	back	Lat pulldowns easy grip	1	1.5	85kg
2024-05-23	back	Lat pulldowns easy grip	1	6	85kg
2024-05-23	back	Seated cable row	2	10,(8+1.5)	75kg
2024-05-27	legs	Dead hang	2	(1min+pullup),(1min+pullup)
2024-05-27	legs	Squats	1	10	60kg
2024-05-27	legs	Squats	2	10,10	70kg
2024-05-27	legs	Leg press (normal reverse incline)	1	5	50kg
2024-05-27	legs	Leg press (normal reverse incline)	2	10,10	100kg
2024-05-28	arms	Incline dumbbell curls	3	8,7,7	15kg
2024-05-28	arms	Tricep pull downs	2	8,(7+3)	65kg
2024-05-28	arms	Tricep pull downs	1	(10+2)	60kg
2024-05-30	shoulders	Overhead press	1	5	12.5kg
2024-05-30	shoulders	Overhead press	3	7,6,5	25kg
2024-05-30	shoulders	Cable face pulls	3	12,12,12	90kg
2024-05-30	shoulders	Side lateral raises	1	5	10kg
2024-05-30	shoulders	Side lateral raises	3	16,10,10	20kg
2024-05-31	chest	Incline dumbbell bench press	1	5	15kg
2024-05-31	chest	Incline dumbbell bench press	1	2	32.5kg
2024-05-31	chest	Incline dumbbell bench press	3	4,5,4	30kg
2024-05-31	chest	Dips	3	6,6,6	15kg
2024-05-31	chest	Traditional flys	1	6L	40kg
2024-05-31	chest	Traditional flys	1	10R	35kg
2024-06-04	back	Pull-ups	3	4.5,5,4	20kg
2024-06-04	back	Pull-ups	1	12	0kg
2024-06-04	back	Lat pulldowns easy grip	3	7,6,6	90kg
2024-06-04	back	Seated cable row	3	10,10,10	70kg
2024-06-09	legs	Pull-ups	1	6
2024-06-09	legs	Leg press (normal reverse incline)	1	5	100kg
2024-06-09	legs	Leg press (normal reverse incline)	2	8,6	120kg
2024-06-10	arms	Incline dumbbell curls	3	8,7,8	15kg
2024-06-10	arms	Tricep pull downs	3	8,7,(6+2)	65kg
2024-06-10	arms	Bicep curls	1	8	17.5kg
2024-06-10	arms	Closed triceps push-ups	1	35
2024-06-10	arms	Hammer curls	1	16	15kg
2024-06-11	shoulders	Dead hang	2	(1min+pullup),(1min+pullup)
2024-06-11	shoulders	Overhead press	1	5	12.5kg
2024-06-11	shoulders	Overhead press	3	5,7,5	25kg
2024-06-11	shoulders	Side lateral raises	1	5	10kg
2024-06-11	shoulders	Side lateral raises	3	12,12,12	20kg
2024-06-13	chest	Dead hang	2	(1min+pullup),(1min+pullup)
2024-06-13	chest	Incline dumbbell bench press	1	5	15kg
2024-06-13	chest	Incline dumbbell bench press	1	10	27.5kg
2024-06-13	chest	Incline dumbbell bench press	2	6,5	30kg
2024-06-13	chest	Dips	2	20,(12+3)	0kg
2024-06-13	chest	Traditional flys	1	12L	35kg
2024-06-13	chest	Traditional flys	1	8	40kg
2024-06-14	back	Dead hang	2	1min,1min
2024-06-14	back	Pull-ups	3	4,4,3	20kg
2024-06-14	back	Pull-ups	1	12	0kg
2024-06-14	back	Lat pulldowns easy grip	1	7	90kg
2024-06-14	back	Lat pulldowns easy grip	2	10,9	80kg
2024-06-16	legs	Squats	1	10	70kg
2024-06-16	legs	Squats	2	10,12	50kg
2024-06-16	legs	Hack squat	3	12,12,10	90kg
2024-06-16	legs	Leg extension	1	12	90kg
2024-06-16	legs	Leg extension	1	(12+5)	100kg
2024-06-16	legs	Hamstring curl	2	8,7	70kg
2024-06-17	arms	Dead hang	2	(1min),(1min)
2024-06-17	arms	Incline dumbbell curls	3	8,8,7	15kg
2024-06-17	arms	Tricep pull downs	3	(8+2),(7+2),(7+2)	65kg
2024-06-17	arms	Bicep curls	2	8,7	17.5kg
2024-06-17	arms	Closed triceps push-ups	1	(40+10)
2024-06-25	chest	Incline dumbbell bench press	1	5	15kg
2024-06-25	chest	Incline dumbbell bench press	3	7,7,7	27.5kg
2024-06-25	chest	Dips	1	16	0kg
2024-06-25	chest	Traditional flys	1	6L	40kg
2024-06-26	back	Pull-ups	3	8,4.5,3	15kg
2024-06-26	back	Pull-ups	1	7	0kg
2024-06-26	back	Lat pulldowns easy grip	1	4	90kg
2024-06-26	back	Lat pulldowns easy grip	1	3	80kg
2024-06-26	back	Lat pulldowns easy grip	1	7	80kg
2024-06-26	back	Seated cable row	1	6	75kg
2024-06-26	back	Seated cable row	1	9.5	70kg
2024-06-28	legs	Leg press (normal reverse incline)	1	6	140kg
2024-06-28	legs	Leg extension	1	12	90kg
2024-07-01	arms	Dead hang	2	(1min),(1min)
2024-07-01	arms	Incline dumbbell curls	3	6,7,5	15kg
2024-07-01	arms	Tricep pull downs	3	(7+2),(7+1),(4+1)	65kg
2024-07-01	arms	Bicep curls	1	5	17.5kg
2024-07-02	shoulders	Dead hang	2	(1min+pullup),(1min+pullup)
2024-07-02	shoulders	Overhead press	1	5	12.5kg
2024-07-02	shoulders	Overhead press	3	4,6,4	22.5kg
2024-07-02	shoulders	Side lateral raises	1	20	12.5kg
2024-07-04	chest	Incline dumbbell bench press	1	5	15kg
2024-07-04	chest	Incline dumbbell bench press	3	7,5,3	27.5kg
2024-07-04	chest	Traditional flys	1	6R	40kg
2024-07-04	chest	Traditional flys	1	10+hold	35kg
2024-07-08	back	Pull-ups	3	12,10,8
2024-07-08	back	Lat pulldowns easy grip	1	4	90kg
2024-07-08	back	Lat pulldowns easy grip	1	4	80kg
2024-07-08	back	Lat pulldowns easy grip	1	6	80kg
2024-07-08	back	Seated cable row	1	5	75kg
2024-07-08	back	Seated cable row	1	6	60kg
2024-07-10	legs	Squats	1	10	50kg
2024-07-10	legs	Squats	1	10	70kg
2024-07-10	legs	Leg press (normal reverse incline)	1	6	140kg
2024-07-10	legs	Leg press (normal reverse incline)	1	16	90kg
2024-07-10	legs	Leg extension	1	12	90kg
2024-07-11	arms	Incline dumbbell curls	3	6,5,5	15kg
2024-07-11	arms	Tricep pull downs	3	8,6,5	65kg
2024-07-12	chest	Incline dumbbell bench press	1	5	15kg
2024-07-12	chest	Incline dumbbell bench press	3	9,7,7	27.5kg
2024-07-12	chest	Dips	1	17	0kg
2024-07-12	chest	Traditional flys	3	9L+10s,8R+10s+1xR,5L	40kg
2024-07-21	chest	Incline dumbbell bench press	1	5	16kg
2024-07-21	chest	Incline dumbbell bench press	3	7,5,5	28kg
2024-07-21	chest	Dips	3	16,14,12	0kg
2024-07-21	chest	Flat bench press	1	3	70kg
2024-07-21	chest	Flat bench press	1	3	65kg
2024-07-21	chest	Flat bench press	1	4	65kg
2024-07-21	chest	Flat bench press	1	7	60kg
2024-07-21	chest	Traditional flys	3	10L+10s,5R+10s,6L+10s	60lbs
2024-07-22	back	Pull-ups	2	14+ecc,11+ecc
2024-07-22	back	Lat stretch kneeling cable pulls	1	16	80lbs
2024-07-22	back	Lat stretch kneeling cable pulls	1	10	100lbs
2024-07-22	back	Lat stretch kneeling cable pulls	1	6	110lbs
2024-07-22	back	Seated cable row	3	10,10,9	68kg
2024-07-26	legs	Leg press (normal reverse incline)	1	5	40kg
2024-07-26	legs	Leg press (normal reverse incline)	1	12	80kg
2024-07-26	legs	Leg press (normal reverse incline)	2	6,6	100kg
2024-07-26	legs	Leg extension	1	10	200lbs
2024-07-26	legs	Leg extension	2	10,9.5	210lbs
2024-07-26	legs	Hamstring curl	1	6	50kg
2024-07-26	legs	Hamstring curl	1	7.5	45kg
2024-07-28	shoulders	Overhead press	1	5	12kg
2024-07-28	shoulders	Overhead press	3	8,8,7	22kg
2024-07-28	shoulders	Cable face pulls	3	16,16,(12+5)	91kg
2024-07-28	shoulders	Side lateral raises	1	6	12kg
2024-07-28	shoulders	Side lateral raises	3	12,12,12	18kg
2024-07-29	arms	Incline dumbbell curls	3	8,6,5	14kg
2024-07-29	arms	Tricep pull downs	1	4	68kg
2024-07-29	arms	Tricep pull downs	1	4	59kg
2024-07-29	arms	Tricep pull downs	1	4	64kg
2024-07-29	arms	Tricep pull downs	1	2	59kg
2024-07-29	arms	Tricep pull downs	1	(6+1)	59kg
2024-07-29	arms	Bicep curls	3	9,6,5	16kg
2024-07-29	arms	Closed triceps push-ups	1	10
2024-08-05	chest	Incline dumbbell bench press	1	5	16kg
2024-08-05	chest	Incline dumbbell bench press	3	6,5,5	28kg
2024-08-05	chest	Dips	3	16,16,12	0kg
2024-08-05	chest	Traditional flys	3	10L+10s,8R+10s,7L+10s	60lbs
2024-08-07	back	Pull-ups	3	16+ecc,10+ecc,7.5+ecc
2024-08-07	back	Lat stretch kneeling cable pulls	2	8,8	110lbs
2024-08-07	back	Seated cable row	2	12,10	68kg
2024-08-11	arms	Incline dumbbell curls	3	8,6,6	14kg
2024-08-11	arms	Tricep pull downs	1	5->27kg	32kg
2024-08-11	arms	Tricep pull downs	1	6	27kg
2024-08-11	arms	Tricep pull downs	2	12,10	27kg
2024-08-11	arms	Bicep curls	3	10,9,8	16kg
2024-08-13	legs	Leg press (normal reverse incline)	2	12,12	60kg
2024-08-13	legs	Hamstring curl	1	6	36kg
2024-08-13	legs	Hamstring curl	1	12	27kg
2024-08-15	chest	Incline dumbbell bench press	1	5	16kg
2024-08-15	chest	Incline dumbbell bench press	3	7,6,5	28kg
2024-08-15	chest	Dips	3	20,16,16	0kg
2024-08-15	chest	Traditional flys	3	10L+10s,10R+10s,10L	70lbs
2024-09-12	chest	Incline dumbbell bench press	1	5	16kg
2024-09-12	chest	Incline dumbbell bench press	3	7,6,6	26kg
2024-09-12	chest	Dead hang	1	1min+pullup
2024-09-12	chest	Traditional flys	3	12,10,12R	32kg
2024-09-12	chest	Traditional flys	1	12L	60lbs
2024-09-16	back	Pull-ups	3	10+ecc,9+ecc,7+ecc
2024-09-16	back	Seated cable row	3	10,8,8	68kg
2024-09-19	legs	Leg extension	1	12	70kg
2024-09-19	legs	Leg press (normal reverse incline)	1	12	0kg
2024-09-19	legs	Leg press (normal reverse incline)	3	10,12,12	50kg
2024-09-20	arms	Incline dumbbell curls	1	2	12kg
2024-09-20	arms	Incline dumbbell curls	1	6	14kg
2024-09-20	arms	Incline dumbbell curls	2	6,7	14kg
2024-09-20	arms	Tricep pull downs	1	6	61kg
2024-09-20	arms	Tricep pull downs	1	5	54kg
2024-09-20	arms	Tricep pull downs	2	10,9	54kg
2024-09-20	arms	Bicep curls	3	(6+4),6,(5+1)	16kg
2024-09-22	shoulders	Overhead press	1	5	12kg
2024-09-22	shoulders	Overhead press	3	7,7,6	22kg
2024-09-22	shoulders	Cable face pulls	3	10,10,10	45kg
2024-09-22	shoulders	Side lateral raises	1	6	12kg
2024-09-22	shoulders	Side lateral raises	2	12,16	16kg
2024-09-23	chest	Dead hang	1	(45s+30s)
2024-09-23	chest	Incline dumbbell bench press	1	5	16kg
2024-09-23	chest	Incline dumbbell bench press	3	6,6,4	28kg
2024-09-23	chest	Traditional flys	1	5L->1x2R+10s	70lbs
2024-09-23	chest	Traditional flys	2	9L,7R	60lbs
2024-09-26	back	Pull-ups	3	16+ecc,10+ecc,9+ecc
2024-09-26	back	Lat pulldowns	1	12	68kg
2024-09-26	back	Lat pulldowns	2	9,9	73kg
2024-09-26	back	Seated cable row	1	8	73kg
2024-09-26	back	Seated cable row	2	10,10	68kg
2024-09-28	legs	Leg press (normal reverse incline)	1	8	12.5kg
2024-09-28	legs	Leg press (normal reverse incline)	3	10,10,10	80kg
2024-09-28	legs	Leg extension	2	14,16	75kg
2024-09-28	legs	Leg extension	1	12	80kg
2024-09-28	legs	Hamstring curl	1	12	40kg
2024-09-28	legs	Hamstring curl	1	6	45kg
2024-09-30	arms	Incline dumbbell curls	3	8,8,9	14kg
2024-09-30	arms	Tricep pull downs	3	8,8.5,8	61kg
2024-09-30	arms	Bicep curls	3	8,7,2	16kg
2024-10-02	shoulders	Overhead press	1	5	12kg
2024-10-02	shoulders	Overhead press	2	7,9	24kg
2024-10-02	shoulders	Side lateral raises	1	6	12kg
2024-10-04	chest	Dead hang	1	1min
2024-10-04	chest	Incline dumbbell bench press	1	6	16kg
2024-10-04	chest	Incline dumbbell bench press	3	8,6,7	28kg
2024-10-04	chest	Traditional flys	1	7+20s	70lbs
2024-10-07	back	Pull-ups	3	16+ecc,11+ecc+1+ecc,8+ecc
2024-10-07	back	Lat pulldowns	2	10,10	73kg
2024-10-07	back	Seated cable row	1	10	68kg
2024-10-09	chest	Pull-ups	1	12
2024-10-09	chest	Incline dumbbell bench press	1	6	16kg
2024-10-09	chest	Incline dumbbell bench press	3	8,6,5	28kg
2024-10-15	back	Pull-ups	3	14+ecc,10+ecc,7+ecc
2024-10-15	back	Lat pulldowns	2	11,10	70kg
2024-10-15	back	Seated cable row	2	8,8	70kg
2024-10-20	chest	Incline dumbbell bench press	1	6	18kg
2024-10-20	chest	Incline dumbbell bench press	3	8,6,5	28kg
2024-10-20	chest	Dips	2	16,12	0kg
2024-10-20	chest	Traditional flys	2	8L+10s,6R+10s	1.75lbs
2024-11-01	back	Pull-ups	3	11+ecc,10+ecc,8+ecc
2024-11-01	back	Lat pulldowns	2	10,8	70kg
2024-11-01	back	Seated cable row	2	8,8	70kg
2024-11-11	chest	Incline dumbbell bench press	3	10,14,10	20kg
2024-11-11	chest	Dips	2	12,12	0kg
2024-11-11	chest	Traditional flys	2	9,10
2024-11-15	back	Pull-ups	3	12+ecc,8+ecc,+8ecc
2024-11-15	back	Bent-over barbell rows	1	10	20kg
2024-11-15	back	Bent-over barbell rows	1	10	40kg
2024-11-15	back	Bent-over barbell rows	1	10	50kg
2024-11-15	back	Bent-over barbell rows	1	10	60kg
2024-11-15	back	Lat pulldowns	1	12	100lbs
2024-11-15	back	Lat pulldowns	1	12	112.5lbs
2024-11-15	back	Lat pulldowns	1	8	125lbs
2024-11-19	shoulders	Overhead press	1	5	12kg
2024-11-19	shoulders	Overhead press	3	10,8,7	20kg
2024-11-19	shoulders	Side lateral raises	1	6	12kg
2024-11-19	shoulders	Side lateral raises	3	16,16,12	16kg
2024-11-19	shoulders	Cable face pulls	3	16,16,(10+6)
2024-11-21	arms	Tricep pull downs	3	8,6.5,8
2024-11-21	arms	Incline dumbbell curls	3	6,4,4	15kg
2024-11-21	arms	Incline dumbbell curls	1	6	10kg
2024-11-21	arms	Closed triceps pushups	3	10,23,40
2024-11-21	arms	Bicep curls	1	8	16kg
2024-11-25	chest	Incline dumbbell bench press	3	20,12,11	20kg
2024-11-25	chest	Dips	1	12	0kg
2024-12-05	chest	Incline dumbbell bench press	3	17,16,14	20kg
2024-12-05	chest	Dips	3	12,16,4+popped	0kg
2024-12-05	chest	Traditional flys	3	12,12,12
2024-12-10	back	Pull-ups	3	13+ecc,10+ecc,9+ecc
2024-12-10	back	Bent-over barbell rows	1	10	20kg
2024-12-10	back	Bent-over barbell rows	1	12	50kg
2024-12-10	back	Bent-over barbell rows	1	10	60kg
2024-12-10	back	Lat pulldowns	1	12	125lbs
2024-12-10	back	Lat pulldowns	2	10,9	137.5lbs
2024-12-20	chest	Incline dumbbell bench press	1	6	18kg
2024-12-20	chest	Incline dumbbell bench press	3	9,7,6	26kg
2024-12-20	chest	Dips	2	14,14	0kg
2024-12-20	chest	Traditional flys	1	5L	19.3kg
2024-12-20	chest	Traditional flys	1	7R+10s	17kg
2024-12-22	back	Pull-ups	3	(12+2),(8+2),9+ecc
2024-12-22	back	Bent-over barbell rows	1	8	15kg
2024-12-22	back	Bent-over barbell rows	3	10,10,8	50kg
2024-12-22	back	Lat pulldowns	3	8,8,7	73kg
2024-12-22	back	Lat pullovers	2	10,9	55lbs
2024-12-24	legs	Leg press (normal reverse incline)	1	6	50kg
2024-12-24	legs	Leg press (normal reverse incline)	1	12	90kg
2024-12-24	legs	Leg press (normal reverse incline)	2	10,10	100kg
2024-12-24	legs	Leg extension	2	10,11	59kg
2024-12-24	legs	Seated leg curl	1	15	45kg
2024-12-24	legs	Seated leg curl	1	8	52kg
2024-12-26	shoulders	Overhead press	1	5	12kg
2024-12-26	shoulders	Overhead press	3	5,4,4	26kg
2024-12-26	shoulders	Side lateral raises	1	6	12kg
2024-12-26	shoulders	Side lateral raises	3	12,12,12	16kg
2024-12-26	shoulders	Cable face pulls	3	10,10,10	100lbs
2024-12-28	chest	Incline dumbbell bench press	1	6	18kg
2024-12-28	chest	Incline dumbbell bench press	3	9,6+ecc,5+ecc	28kg
2024-12-28	chest	Dips	3	16,12,8	0kg
2024-12-28	chest	Traditional flys	1	5L+10s	19.3kg
2024-12-28	chest	Traditional flys	2	6R+10s,6R+10s	17kg
2024-12-30	back	Pull-ups	1	5
2025-01-01	back	Pull-ups	3	(13+1),(11+2),(10+1)
2025-01-01	back	Seated cable row	3	10,9,9	73kg
2025-01-01	back	Lat pulldowns	1	6	79kg
2025-01-01	back	Lat pulldowns	2	9,9	73kg
2025-01-01	back	Lat pullovers	1	16	60lbs
2025-01-01	back	Lat pullovers	1	12	70lbs
2025-01-03	legs	Leg press (normal reverse incline)	1	6	50kg
2025-01-03	legs	Leg press (normal reverse incline)	1	12	110kg
2025-01-03	legs	Leg press (normal reverse incline)	2	8,10	130kg
2025-01-03	legs	Leg extension	1	5	66kg
2025-01-03	legs	Leg extension	1	7	59kg
2025-01-03	legs	Leg extension	1	6	59kg
2025-01-03	legs	Leg extension	1	6	66kg
2025-01-03	legs	Leg extension	1	6	66kg
2025-01-03	legs	Leg extension	1	(3+3)	73kg
2025-01-03	legs	Seated leg curl	2	8,10	59kg
2025-01-03	legs	Calves	2	25,25	22.5kg
2025-01-05	chest	Incline dumbbell bench press	1	6	18kg
2025-01-05	chest	Incline dumbbell bench press	3	7,6,5	30kg
2025-01-05	chest	Dips	3	17.5,12,(9+1)	0kg
2025-01-05	chest	Traditional flys	1	5L+10s	19.3kg
2025-01-05	chest	Traditional flys	2	6R+10s,6L+10s	17kg
2025-01-07	back	Pull-ups	3	(13+1),(10+2),(8+1+1)
2025-01-07	back	Seated cable row	1	4	79kg
2025-01-07	back	Seated cable row	1	4	73kg
2025-01-07	back	Seated cable row	1	10	73kg
2025-01-07	back	Lat pulldowns	1	9	73kg
2025-01-07	back	Lat pulldowns	1	9	66kg
2025-01-10	legs	Leg press (normal reverse incline)	1	6	50kg
2025-01-10	legs	Leg press (normal reverse incline)	1	10	140kg
2025-01-10	legs	Leg press (normal reverse incline)	2	(5+5),8	145kg
2025-01-10	legs	Seated leg curl	1	4	66kg
2025-01-10	legs	Seated leg curl	1	5	59kg
2025-01-10	legs	Seated leg curl	2	10,10	59kg
2025-01-10	legs	Calves	2	30,30	24kg
2025-01-10	legs	Leg extension	1	(8+5)	73kg
2025-01-10	legs	Leg extension	2	(6+6),(6+4+1.5)	79kg
2025-01-12	chest	Incline dumbbell bench press	1	6	18kg
2025-01-12	chest	Incline dumbbell bench press	3	6,(5+1assisted by nice guy),1	32kg
2025-01-12	chest	Incline dumbbell bench press	1	4	28kg
2025-01-12	chest	Dips	3	16,14,12	0kg
2025-01-12	chest	Lateral dumbbell raises	2	12,12	18kg
2025-01-12	chest	Traditional flys	3	8L+10s,7R+10s,5L+10s	19.3kg
2025-01-13	back	Pull-ups	3	15+ecc,10+ecc,9.5+ecc
2025-01-13	back	Seated cable row	3	8,9,8	77kg
2025-01-13	back	Lat pullovers	2	12,14	130lbs
2025-01-13	back	Bicep curls dumbbell	1	11	16kg
2025-01-13	back	Bicep curls dumbbell	1	5	18kg
2025-01-13	back	Bicep curls dumbbell	1	17	12kg
2025-01-13	back	Bicep curls dumbbell	1	2	18kg
2025-01-13	back	Bicep curls dumbbell	1	8	12kg
2025-01-16	legs	Leg press (normal reverse incline)	1	6	50kg
2025-01-16	legs	Leg press (normal reverse incline)	1	3	100kg
2025-01-16	legs	Leg press (normal reverse incline)	3	8,8,8	150kg
2025-01-16	legs	Calves	2	30,30	24kg
2025-01-16	legs	Seated leg curl	1	12	66kg
2025-01-16	legs	Seated leg curl	1	10	73kg
2025-01-16	legs	Leg extension	2	(6+6),12	79kg
2025-01-18	chest	Incline dumbbell bench press	1	6	18kg
2025-01-18	chest	Incline dumbbell bench press	3	6,8,6	30kg
2025-01-18	chest	Dips	3	20,16,14	0kg
2025-01-18	chest	Traditional flys	1	5L+10s	19.3kg
2025-01-18	chest	Traditional flys	2	7R+10s,8L+10s	17kg
2025-01-30	chest	Incline dumbbell bench press	1	6	18kg
2025-01-30	chest	Incline dumbbell bench press	1	4	32kg
2025-01-30	chest	Incline dumbbell bench press	1	3	30kg
2025-01-30	chest	Incline dumbbell bench press	1	5	30kg
2025-01-30	chest	Incline dumbbell bench press	1	4	30kg
2025-01-30	chest	Incline dumbbell bench press	1	6	24kg
2025-01-30	chest	Dips	3	16,15,16	0kg
2025-01-30	chest	Traditional flys	2	12L+10s,5R+10s
2025-02-06	back	Pull-ups	3	12+ecc,9+ecc,6+ecc+2+ecc+1+ecc
2025-02-06	back	Bent-over barbell rows	1	12	20kg
2025-02-06	back	Bent-over barbell rows	2	12,12	46kg
2025-02-06	back	Lat pulldowns	2	14,6+1
2025-02-06	back	Seated cable row	1	12
2025-02-11	legs	Seated leg curl	1	16	75kg
2025-02-11	legs	Seated leg curl	1	12	82kg
2025-02-11	legs	Leg press (normal reverse incline)	1	6	50kg
2025-02-11	legs	Leg press (normal reverse incline)	1	8	140kg
2025-02-11	legs	Leg press (normal reverse incline)	1	10	120kg
2025-02-11	legs	Calves	2	30,30	24kg
2025-02-11	legs	Leg extension	2	8,(6+4)	61kg
2025-02-12	chest	Flat bench press	1	8	40kg
2025-02-12	chest	Flat bench press	1	8	60kg
2025-02-12	chest	Incline dumbbell bench press	1	6	18kg
2025-02-12	chest	Incline dumbbell bench press	1	4	30kg
2025-02-12	chest	Incline dumbbell bench press	1	7	26kg
2025-02-12	chest	Dips	1	12	0kg
2025-02-18	chest	Incline dumbbell bench press	1	6	18kg
2025-02-18	chest	Incline dumbbell bench press	3	6,6,5	28kg
2025-02-18	chest	Incline dumbbell bench press	1	7	20kg
2025-02-18	chest	Dips	3	16,16,12	0kg
2025-02-18	chest	Flat bench press	2	8,8	40kg
2025-02-20	back	Pull-ups	3	12+ecc,10+ecc,8+ecc
2025-02-20	back	Seated cable row	2	12,12
2025-02-25	chest	Incline dumbbell bench press	1	6	18kg
2025-02-25	chest	Incline dumbbell bench press	3	7,5,5	28kg
2025-02-25	chest	Incline dumbbell bench press	1	5	20kg
2025-02-25	chest	Dips	3	20,16,14	0kg
2025-02-25	chest	Traditional flys	4	6L+10s,5R+10s,5L+10s,3L+10s
2025-02-26	back	Pull-ups	3	15+ecc+1+ecc+1+ecc,12+ecc+1+ecc,7+ecc+1+ecc
2025-02-26	back	Seated cable row	2	11,10
2025-02-28	chest	Incline dumbbell bench press	1	6	18kg
2025-02-28	chest	Incline dumbbell bench press	3	8,7,4	28kg
2025-02-28	chest	Incline dumbbell bench press	1	7	20kg
2025-02-28	chest	Dumbbell bicep curls	1	7	18kg
2025-02-28	chest	Dumbbell bicep curls	1	6	18kg
2025-02-28	chest	Dumbbell bicep curls	1	4	16kg
2025-02-28	chest	Dumbbell bicep curls	1	8	16kg
2025-02-28	chest	Tricep cable pushdown weight	2	9,10
2025-03-19	chest	Incline dumbbell bench press	1	6	40lbs
2025-03-19	chest	Incline dumbbell bench press	2	7,5?	60lbs
2025-03-19	chest	Dips	2	16,12	0kg
2025-03-19	chest	Traditional flys	2	12L,6R+10s+1R
2025-03-24	back	Pull-ups	3	17+ecc+2+ecc+1+ecc,10+ecc,8+ecc
2025-03-24	back	Seated cable row	3	9,10,9	150lbs
2025-03-24	back	Lat pullovers	1	9	120lbs
2025-03-26	chest	Incline dumbbell bench press	1	6	40lbs
2025-03-26	chest	Incline dumbbell bench press	3	8,7,5	60lbs
2025-03-26	chest	Dips	2	16,16	0kg
2025-03-26	chest	Traditional flys	1	6	90lbs
2025-03-26	chest	Traditional flys	1	8+10s	80lbs
2025-03-26	chest	Side dumbbell raises	1	16	35lbs
2025-04-08	chest	Incline dumbbell bench press	1	6	40lbs
2025-04-08	chest	Incline dumbbell bench press	2	7,4.5	60lbs
2025-04-08	chest	Incline dumbbell bench press	1	4	50lbs
2025-04-08	chest	Incline dumbbell bench press	1	3	60lbs
2025-04-08	chest	Incline dumbbell bench press	1	3	50lbs
2025-04-15	back	Pull-ups	3	16+ecc,10+ecc,8+ecc
2025-04-15	back	Seated cable row	4	10,11,10,9
2025-04-15	back	Lat pulldowns	3	11,10,10
2025-04-15	back	Lat pullovers	2	9,7	130lbs
2025-04-17	chest	Incline dumbbell bench press	1	6	40lbs
2025-04-17	chest	Incline dumbbell bench press	3	10,6+2,5	60lbs
2025-04-17	chest	Dips	3	20,15,15	0kg
2025-04-17	chest	Tricep push down	3	7,8,8	90lbs
2025-04-17	chest	Tricep push down	1	5	60lbs
2025-04-17	chest	Traditional flys	1	5+10s	30kg
2025-04-17	chest	Traditional flys	2	7+10s,6/7+10s	25.5kg
2025-04-20	back	Pull-ups	3	13+ecc,8+ecc,6+ecc
2025-04-20	back	Seated cable row	3	12,10,10
2025-04-20	back	Lat pulldowns	3	8,9,7	140lbs
2025-04-20	back	Lat pullovers	3	12,8,8
2025-04-23	chest	Incline dumbbell bench press	1	6	40lbs
2025-04-23	chest	Incline dumbbell bench press	2	7,4->50lbs	65lbs
2025-04-23	chest	Incline dumbbell bench press	1	5	50lbs
2025-04-23	chest	Dips	1	12	0kg
2025-04-23	chest	Tricep push down	1	12	100lbs
2025-04-23	chest	Tricep push down	2	8,10	90lbs
2025-04-25	back	Pull-ups	3	16+ecc,12+ecc,11+ecc
2025-04-25	back	Seated cable row	3	12,10,12
2025-04-25	back	Lat pullovers	3	9,8,8	140lbs
2025-04-25	back	Lat pullovers	2	8,10+1	100lbs
2025-05-23	chest	Incline dumbbell bench press	1	5	10kg
2025-05-23	chest	Incline dumbbell bench press	2	12,8	25kg
2025-05-23	chest	Dips	2	12,12	0kg
2025-05-23	chest	Tricep push down	1	9
2025-05-26	back	Pull-ups	3	17+ecc,12+ecc,8+ecc+1+ecc
2025-05-26	back	Seated cable row	3	12,12,12	47.5kg
2025-05-26	back	Lat pulldowns	3	8,8,8	65kg
2025-05-26	back	Lat pullovers	3	12,12,10	25kg
2025-05-27	chest	Incline dumbbell bench press	1	5	15kg
2025-05-27	chest	Incline dumbbell bench press	1	6	30kg
2025-05-27	chest	Incline dumbbell bench press	2	7,6	25kg
2025-05-27	chest	Dips	3	16,12,12	0kg
2025-05-27	chest	Traditional cable flys	3	6+10s,7+10s,6+10s	12.5kg
2025-05-27	chest	Tricep push down	2	7,4	25kg
2025-05-27	chest	Tricep push down	1	3	20kg
2025-05-27	chest	Tricep push down	1	6	22.5kg
2025-05-27	chest	Tricep push down	1	1.5	20kg
2025-05-30	back	Pull-ups	3	18+ecc,9+ecc,9+ecc
2025-05-30	back	Seated cable row	3	12,12,12	47.5kg
2025-05-30	back	Lat pullovers	2	12,11.5	30kg
2025-06-03	chest	Incline dumbbell bench press	1	5	15kg
2025-06-03	chest	Incline dumbbell bench press	1	5	30kg
2025-06-03	chest	Incline dumbbell bench press	2	8,5	25kg
2025-06-03	chest	Dips	3	16,14,14	0kg
2025-06-03	chest	Traditional cable flys	3	6+10s,6+10s+0.5,8+10s	15kg
2025-06-03	chest	Tricep push down	1	6	25kg
2025-06-03	chest	Tricep push down	1	9	22.5kg
2025-06-03	chest	Tricep push down	1	11	22.5kg
2025-06-05	back	Pull-ups	3	18+ecc,10+ecc,8+ecc
2025-06-05	back	Seated cable row	3	12,12,12	47.5kg
2025-06-05	back	Lat pulldowns	3	7.5,7.5,6	65kg
2025-06-09	chest	Incline dumbbell bench press	1	5	15kg
2025-06-09	chest	Incline dumbbell bench press	1	12	25kg
2025-06-09	chest	Incline dumbbell bench press	2	6+2,5	25kg
2025-06-09	chest	Dips	3	18,14,14	0kg
2025-06-09	chest	Traditional cable flys	3	6+10s,7+10s,8+10s	15kg
2025-06-09	chest	Tricep push down	1	6	25kg
2025-06-09	chest	Tricep push down	1	6	25kg
2025-06-09	chest	Tricep push down	1	5	20kg
2025-06-09	chest	Tricep push down	1	6	25kg
2025-06-09	chest	Tricep push down	1	3	22.5kg
2025-06-11	back	Pull-ups	3	16+ecc,12+ecc,8+ecc
2025-06-11	back	Seated cable row	3	10,12,12
2025-06-11	back	Barbell bicep curls	4	7,3,10,10
2025-06-11	back	Lat pulldowns	2	9,7	72kg
2025-06-11	back	Lat pulldowns	1	7	67kg
2025-06-16	chest	Incline dumbbell bench press	1	5	12.5kg
2025-06-16	chest	Incline dumbbell bench press	1	8	30kg
2025-06-16	chest	Incline dumbbell bench press	2	5,5	30kg
2025-06-16	chest	Dips	3	20,17,15	0kg
2025-06-16	chest	Traditional cable flys	3	5+10s,6+10s,6+10s	17.5kg
2025-06-16	chest	Tricep push down	1	4	27.5kg
2025-06-16	chest	Tricep push down	1	2	25kg
2025-06-16	chest	Tricep push down	1	8	25kg
2025-06-16	chest	Tricep push down	1	9	25kg
2025-06-19	back	Pull-ups	3	17+ecc,12+ecc,8+ecc+1+ecc
2025-06-19	back	Seated cable row	3	12,12,16	47.5kg
2025-06-19	back	Lat pulldowns	2	8,5	65kg
2025-06-25	chest	Incline dumbbell bench press	1	5	12.5kg
2025-06-25	chest	Incline dumbbell bench press	1	7	30kg
2025-06-25	chest	Incline dumbbell bench press	2	4,4	30kg
2025-06-25	chest	Dips	3	16,16,16	0kg
2025-06-25	chest	Pushups	1	10+10
2025-06-27	back	Pull-ups	3	16+ecc,8+ecc,7+ecc+1+ecc
2025-06-27	back	Seated cable row	3	16,16,16	47.5kg
2025-06-27	back	Lat pulldowns	1	7	70kg
2025-06-27	back	Lat pulldowns	1	7	65kg
2025-07-02	back	Pull-ups	3	17+ecc,10+ecc,8+ecc
2025-07-02	back	Seated cable row	3	16,16,10+7	47.5kg
2025-07-02	back	Lat pulldowns	1	6	70kg
2025-07-04	chest	Incline dumbbell bench press	1	5	12.5kg
2025-07-04	chest	Incline dumbbell bench press	1	9	30kg
2025-07-04	chest	Incline dumbbell bench press	2	5,4	30kg
2025-07-04	chest	Dips	3	20,16,17	0kg
2025-07-04	chest	Pushups	1	10+10
2025-07-04	chest	Traditional cable flys	3	6L+10s,6R+10s,6L+10s	17.5kg
2025-07-04	chest	Tricep push down	3	5,5,6	27.5kg
2025-07-08	back	Pull-ups	3	18+ecc,10+ecc,10+ecc
2025-07-08	back	Seated cable row	3	16,16,8+8	47.5kg
2025-07-10	chest	Incline dumbbell bench press	1	5	12.5kg
2025-07-10	chest	Incline dumbbell bench press	1	12	25kg
2025-07-10	chest	Incline dumbbell bench press	2	8,4	25kg
2025-07-10	chest	Dips	2	20,12+1	0kg
2025-08-24	chest	Pull-ups	1	14+2
2025-08-24	chest	Incline dumbbell bench press	1	5	12.5kg
2025-08-24	chest	Incline dumbbell bench press	2	5,5	20kg
2025-08-24	chest	Incline dumbbell bench press	1	6	17.5kg
2025-08-24	chest	Traditional cable flys	3	10L+10s,10R+10s,10L+10s	13.75kg
2025-08-24	chest	Dumbbell curls	1	10	10kg
2025-08-24	chest	Dumbbell curls	1	10	12.5kg
2025-08-30	chest	Pull-ups	1	12
2025-08-30	chest	Incline dumbbell bench press	1	5	12.5kg
2025-08-30	chest	Incline dumbbell bench press	3	8,7,5	20kg
2025-08-30	chest	Dumbbell curls	2	6,10	12.5kg
2025-08-31	legs	Leg press (machine)	1	12	80kg
2025-08-31	legs	Leg press (machine)	2	8,8	100kg
2025-08-31	legs	Seated leg curl	3	12,10,8->50kg	65kg
2025-08-31	legs	Seated leg curl	1	2	50kg
2025-08-31	legs	Leg extension	2	12,12	55kg
2025-08-31	legs	Calves	2	30,30	15kg
2025-09-17	chest	Pull-ups	1	12+ecc
2025-09-17	chest	Incline dumbbell bench press	1	5	12.5kg
2025-09-17	chest	Incline dumbbell bench press	3	8,7,6	22.5kg
2025-09-17	chest	Traditional cable flys	3	8L+10s,8R,8L+10s	30kg
2025-10-27	chest	Incline dumbbell bench press	1	5	10kg
2025-10-27	chest	Incline dumbbell bench press	3	9,7,8	25kg
2025-10-27	chest	Dips	3	12,16,14	0kg
2025-10-27	chest	Lying down machine chest press	1	6	60kg
2025-10-27	chest	Lying down machine chest press	1	20	50kg
2025-10-27	chest	Lying down machine chest press	1	12	60kg
2025-11-03	chest	1x12+5 pullups	1	12+5
2025-11-03	chest	Incline dumbbell bench press	1	5	10kg
2025-11-03	chest	Incline dumbbell bench press	3	6,5,3	26kg
2025-11-03	chest	Dips	1	12	0kg
2025-11-17	chest	1x14 1x8 (slippery hands) 1x10	3	14,8,10
2025-11-17	chest	Incline dumbbell bench press	1	5	10kg
2025-11-17	chest	Incline dumbbell bench press	2	8,6	26kg
2025-11-17	chest	Incline dumbbell bench press	1	8	24kg
2025-11-17	chest	Dips	2	20,12	0kg
2025-11-29	chest	1x16 1x10 (+1x15 triceps push down) 1x7.5	4	16,10,15,7.5
2025-11-29	chest	Seated back row	1	8	54kg
2025-11-29	chest	Seated back row	2	10,12	45kg
2025-11-29	chest	Flat bench press	1	5	40kg
2025-11-29	chest	Flat bench press	1	5	50kg
2025-11-29	chest	Flat bench press	1	6	70kg
2025-12-02	chest	Incline dumbbell bench press	1	5	10kg
2025-12-02	chest	Incline dumbbell bench press	1	3	24kg
2025-12-02	chest	Incline dumbbell bench press	1	1	20kg
2025-12-02	chest	Incline dumbbell bench press	1	12	14kg
2025-12-02	chest	Incline dumbbell bench press	2	12,12	16kg
2025-12-02	chest	Dips	3	20,14,11+1	0kg
2025-12-04	back	Pull-ups	3	18+ecc,12+ecc,10+ecc
2025-12-04	back	Bent-over barbell rows	3	12,16,12	40kg
2025-12-04	back	Shoulder side raises	1	12	15kg
2025-12-04	back	Shoulder side raises	2	16,16	12.5kg
2025-12-06	chest	Incline dumbbell bench press	1	5	10kg
2025-12-06	chest	Incline dumbbell bench press	3	6,6,6	25kg
2025-12-06	chest	Dips	3	20,16,20	0kg
2025-12-06	chest	Tricep push down	3	10,8,10	25kg
2025-12-06	chest	1x33 pushups	1	33
2025-12-09	back	Pull-ups	3	18+ecc,8+ecc,8+4xecc
2025-12-09	back	Bent-over barbell rows	3	12,12,12	40kg
2025-12-09	back	Face cable pulls	2	12,10	45kg
2025-12-15	back	Pull-ups	3	8+ecc,7.5,5	10kg
2025-12-15	back	Incline dumbbell press	1	5	12.5kg
2025-12-15	back	Incline dumbbell press	4	9,9,6,6	25kg
2025-12-15	back	Dips body weight	1	18
2025-12-29	chest	Incline dumbbell bench press	1	5	12.5kg
2025-12-29	chest	Incline dumbbell bench press	3	6,5,6	27.5kg
2025-12-29	chest	Dips	2	20,17+1+1+1	0kg
2025-12-30	back	Pull-ups	3	7+ecc,6+ecc,4.5+ecc	15kg
2025-12-30	back	Pull-ups	1	50	0kg
2025-12-30	back	Bicep curls dumbbell	1	4	17.5kg
2025-12-30	back	Bicep curls dumbbell	1	6	15kg
2025-12-30	back	Bicep curls dumbbell	2	7,6+2	15kg
2025-12-30	back	Seated cable row	3	16,16,16	90kg
2025-12-30	back	Face cable pulls	1	12	65kg
2025-12-30	back	Face cable pulls	2	9,10	70kg
2026-01-02	legs	Leg press (normal reverse incline)	1	8	120kg
2026-01-02	legs	Leg press (normal reverse incline)	2	11,5	100kg
2026-01-02	legs	Leg press (normal reverse incline)	1	14	80kg
2026-01-02	legs	Seated leg curl	3	7,7,6	40kg
2026-01-02	legs	Leg extension	3	10+6,10+6,11+1	60kg
2026-01-02	legs	Calves	2	30,25	30kg
2026-01-05	chest	Incline dumbbell bench press	1	5	12.5kg
2026-01-05	chest	Incline dumbbell bench press	2	5,4	30kg
2026-01-05	chest	Incline dumbbell bench press	2	3,4+2	27.5kg
2026-01-05	chest	Dips	3	16,16,13+3	0kg
2026-01-05	chest	Traditional cable flys	3	10,10,10	25kg
2026-01-05	chest	Tricep push down	2	7.5,4.5	50kg
2026-01-05	chest	Tricep push down	1	1.5	40kg
2026-01-05	chest	Tricep push down	1	6.5+0.5	40kg
2026-01-13	back	Pull-ups explosive	5	5,5,5,12+2+1+1+eccentric,6+4+eccentric
2026-01-13	back	Bicep curls dumbbell	1	4	17.5kg
2026-01-13	back	Bicep curls dumbbell	1	4	15kg
2026-01-13	back	Bicep curls dumbbell	2	10,11	15kg
2026-01-15	chest	Incline dumbbell bench press	1	5	12.5kg
2026-01-15	chest	Incline dumbbell bench press	3	6,5,6	30kg
2026-01-15	chest	Dips	2	10,14	10kg
2026-01-15	chest	Dips	1	8	15kg
2026-01-15	chest	Dips	1	9	0kg
2026-01-15	chest	Tricep push down	3	6,7.5,7	45kg
2026-01-18	back	Pull-ups explosive	1	4	20kg
2026-01-18	back	Pull-ups explosive	1	5	0kg
2026-01-18	back	Pull-ups explosive	1	3	20kg
2026-01-18	back	Pull-ups explosive	1	6	0kg
2026-01-18	back	Pull-ups explosive	1	2	20kg
2026-01-18	back	Pull-ups explosive	1	8	0kg
2026-01-18	back	Bicep curls dumbbell	2	5,5	17.5kg
2026-01-20	legs	Leg press (normal reverse incline)	1	10	120kg
2026-01-20	legs	Leg press (normal reverse incline)	2	7,6	130kg
2026-01-20	legs	Leg extension	1	13	60kg
2026-01-20	legs	Leg extension	2	10,7	70kg
2026-01-20	legs	Seated leg curl	2	6,6	45kg
2026-01-24	chest	Dips	1	10	20kg
2026-01-24	chest	Dips	2	6,8	25kg
2026-01-24	chest	Incline dumbbell bench press	1	5	12.5kg
2026-01-24	chest	Incline dumbbell bench press	3	6,6,5	25kg
2026-01-24	chest	Tricep push down	1	10	45kg
2026-01-24	chest	Tricep push down	2	6,7	50kg
2026-01-27	back	Pull-ups explosive	1	5	25kg
2026-01-27	back	Pull-ups explosive	1	3+0.5	25kg
2026-01-27	back	Pull-ups explosive	1	12	0kg
2026-01-27	back	Pull-ups explosive	1	2	25kg
2026-01-27	back	Pull-ups explosive	2	12,8	0kg
2026-01-27	back	Seated cable row	3	9+7,12,14	100kg
2026-01-27	back	Bicep curls dumbbell	1	3	17.5kg
2026-01-27	back	Bicep curls dumbbell	1	3	15kg
2026-01-27	back	Bicep curls dumbbell	2	7,7	15kg
2026-01-29	chest	Incline dumbbell bench press	1	5	12.5kg
2026-01-29	chest	Incline dumbbell bench press	1	4	30kg
2026-01-29	chest	Incline dumbbell bench press	1	4	27.5kg
2026-01-29	chest	Incline dumbbell bench press	2	6,6	27.5kg
2026-01-29	chest	Tricep push down	3	7,7,6+1	55kg
2026-01-29	chest	Dips	3	8,10,10	20kg
2026-02-01	legs	Leg press (normal reverse incline)	1	6	140kg
2026-02-01	legs	Leg press (normal reverse incline)	1	5	130kg
2026-02-01	legs	Leg press (normal reverse incline)	2	6,4	130kg
2026-02-01	legs	Leg extension	3	8,8,6	80kg
2026-02-01	legs	Seated leg curl	1	5	50kg
2026-02-01	legs	Seated leg curl	1	1	45kg
2026-02-01	legs	Seated leg curl	1	4.5	45kg
2026-02-01	legs	Seated leg curl	1	1.5	35kg
2026-02-03	back	Pull-ups explosive	1	3+1	25kg
2026-02-03	back	Pull-ups explosive	1	12+4+1	0kg
2026-02-03	back	Pull-ups explosive	1	3.5	15kg
2026-02-03	back	Pull-ups explosive	1	6+3	0kg
2026-02-03	back	Pull-ups explosive	1	6+4+1	0kg
2026-02-03	back	Bicep curls dumbbell	1	3+1	17.5kg
2026-02-03	back	Bicep curls dumbbell	1	5	30kg
2026-02-03	back	Bicep curls dumbbell	1	6	15kg
2026-02-06	chest	Incline dumbbell bench press	1	5	12.5kg
2026-02-06	chest	Incline dumbbell bench press	1	4	30kg
2026-02-06	chest	Incline dumbbell bench press	1	3	27.5kg
2026-02-06	chest	Incline dumbbell bench press	2	5,5	27.5kg
2026-02-06	chest	Tricep push down	3	6+1,6,7	55kg
2026-02-06	chest	Tricep push down	1	5+5	0kg
2026-02-08	legs	Leg press (normal reverse incline)	3	12,8,8	120kg
2026-02-08	legs	Leg extension	3	12,10+4,10	70kg
2026-02-08	legs	Seated leg curl	3	6,7,6	45kg
2026-02-10	back	Pull-ups explosive	3	19,14,11+1+ecc	0kg
2026-02-10	back	Bicep curls dumbbell	1	4	17.5kg
2026-02-10	back	Bicep curls dumbbell	1	4	15kg
2026-02-10	back	Bicep curls dumbbell	2	9,6	15kg
2026-02-10	back	Seated cable row	1	10	68kg
2026-02-10	back	Seated cable row	2	12,13+1	56kg
2026-02-13	chest	Incline dumbbell bench press	1	5	12.5kg
2026-02-13	chest	Incline dumbbell bench press	3	7,4,5	27.5kg
2026-02-13	chest	Tricep push down	3	6+1,6+1,5+1	55kg
2026-02-13	chest	Tricep push down	1	12	0kg
2026-02-15	legs	Leg press (normal reverse incline)	3	9,10,9	120kg
2026-02-15	legs	Leg extension	3	10,9+2,8+3	80kg
2026-02-15	legs	Seated leg curl	1	4	50kg
2026-02-15	legs	Seated leg curl	1	3	45kg
2026-02-15	legs	Seated leg curl	2	7,6.5	45kg
2026-02-17	back	Pull-ups explosive	1	4+2+0.5	15kg
2026-02-17	back	Pull-ups explosive	1	5+5pushups+5+2	0kg
2026-02-17	back	Pull-ups explosive	1	3+0.5	15kg
2026-02-17	back	Pull-ups explosive	1	4+5pushups+4+3+ecc	0kg
2026-02-17	back	Pull-ups explosive	1	3	15kg
2026-02-17	back	Pull-ups explosive	1	5+5pushups+2+2xecc	0kg
2026-02-17	back	Bicep curls dumbbell	1	3	17.5kg
2026-02-17	back	Bicep curls dumbbell	1	2+1x4	15kg
2026-02-17	back	Bicep curls dumbbell	2	8,9	15kg
2026-02-19	chest	Deadhang	2	pullups+1min25s+30s,pullups+1min25s+30s
2026-02-19	chest	Incline dumbbell bench press	1	5	12.5kg
2026-02-19	chest	Incline dumbbell bench press	1	4	30kg
2026-02-19	chest	Incline dumbbell bench press	1	2	27.5kg
2026-02-19	chest	Incline dumbbell bench press	2	7,6	27.5kg
2026-02-19	chest	Dips	2	12,12	15kg
2026-02-19	chest	Dips	1	8	20kg
2026-02-19	chest	Dips	1	8+4	0kg
2026-02-19	chest	Tricep push down	1	9+1	50kg
2026-02-19	chest	Tricep push down	2	5,5+1	55kg
2026-02-21	legs	Leg press (normal reverse incline)	1	3	150kg
2026-02-21	legs	Leg press (normal reverse incline)	1	10	130kg
2026-02-21	legs	Leg press (normal reverse incline)	2	6,6	140kg
2026-02-21	legs	Leg extension	3	10,8,10	90kg
2026-02-21	legs	Seated leg curl	1	7	50kg
2026-02-21	legs	Seated leg curl	1	2.5	45kg
2026-02-21	legs	Seated leg curl	1	6	50kg
2026-02-21	legs	Seated leg curl	1	3	45kg
2026-02-21	legs	Seated leg curl	1	4	50kg
2026-02-21	legs	Seated leg curl	1	2.5	45kg
2026-02-21	legs	Calves	1	25	35kg
2026-02-21	legs	Calves	1	20+10	32.5kg
2026-02-24	back	Pull-ups explosive	1	5	20kg
2026-02-24	back	Pull-ups explosive	1	12+1	0kg
2026-02-24	back	Pull-ups explosive	1	2+1	20kg
2026-02-24	back	Pull-ups explosive	1	8+1	0kg
2026-02-24	back	Pull-ups explosive	1	6.5	10kg
2026-02-24	back	Pull-ups explosive	4	4.5,eccs,eccs,eccs	0kg
2026-02-24	back	Bicep curls dumbbell	1	3	17.5kg
2026-02-24	back	Bicep curls dumbbell	1	6	15kg
2026-02-24	back	Bicep curls dumbbell	2	12,9	15kg
2026-02-27	chest	Incline dumbbell bench press	1	5	12.5kg
2026-02-27	chest	Incline dumbbell bench press	1	5	30kg
2026-02-27	chest	Incline dumbbell bench press	1	3.5	27.5kg
2026-02-27	chest	Incline dumbbell bench press	1	6	30kg
2026-02-27	chest	Incline dumbbell bench press	1	5	30kg
2026-02-27	chest	Incline dumbbell bench press	1	3	27.5kg
2026-02-27	chest	Dips	2	10,10	25kg
2026-02-27	chest	Dips	1	8	25kg
2026-02-27	chest	Dips	1	16+4	0kg
2026-02-27	chest	Tricep push down	1	1	50kg
2026-02-27	chest	Tricep push down	1	4	45kg
2026-02-27	chest	Tricep push down	1	3	35kg
2026-02-27	chest	Tricep push down	1	6.5	40kg
2026-02-27	chest	Tricep push down	1	2.5	30kg
2026-02-27	chest	Tricep push down	1	6	40kg
2026-02-27	chest	Tricep push down	1	2	35kg
2026-02-27	chest	Tricep push down	1	2	30kg
2026-03-02	legs	Leg press (normal reverse incline)	1	6	150kg
2026-03-02	legs	Leg press (normal reverse incline)	2	8,8	140kg
2026-03-02	legs	Leg extension	1	10	100kg
2026-03-02	legs	Leg extension	2	10,9	90kg
2026-03-02	legs	Seated leg curl	1	6	50kg
2026-03-02	legs	Seated leg curl	1	2	40kg
2026-03-02	legs	Seated leg curl	1	4	50kg
2026-03-02	legs	Seated leg curl	1	2	40kg
2026-03-02	legs	Seated leg curl	1	4	50kg
2026-03-02	legs	Seated leg curl	1	2	40kg
2026-03-04	back	Pull-ups explosive	3	9+jumpecc,6+jumpecc,6	10kg
2026-03-04	back	Pull-ups explosive	1	6	0kg
2026-03-04	back	Bicep curls dumbbell	1	6	10kg
2026-03-04	back	Bicep curls dumbbell	1	3	17.5kg
2026-03-04	back	Bicep curls dumbbell	1	6+4	15kg
2026-03-04	back	Bicep curls dumbbell	2	10,5+3	15kg
2026-03-06	chest	Incline dumbbell bench press	1	5	12.5kg
2026-03-06	chest	Incline dumbbell bench press	1	4	30kg
2026-03-06	chest	Incline dumbbell bench press	1	3	27.5kg
2026-03-06	chest	Incline dumbbell bench press	1	3	30kg
2026-03-06	chest	Incline dumbbell bench press	1	2	27.5kg
2026-03-06	chest	Incline dumbbell bench press	1	5	20kg
2026-03-06	chest	Incline dumbbell bench press	1	5	27.5kg
2026-03-06	chest	Incline dumbbell bench press	1	5	20kg
2026-03-06	chest	Dips	3	5+2+2+1,6+3+2,5+1	10kg
2026-03-06	chest	Dips	1	4	0kg
2026-03-06	chest	Tricep push down	1	5	45kg
2026-03-06	chest	Tricep push down	1	4	35kg
2026-03-06	chest	Tricep push down	1	5	45kg
2026-03-06	chest	Tricep push down	1	3+1	35kg
2026-03-06	chest	Tricep push down	1	5	45kg
2026-03-06	chest	Tricep push down	1	3+1	35kg
2026-03-08	legs	Leg press (normal reverse incline)	3	8,6,6	150kg
2026-03-08	legs	Leg extension	3	8,8,6+4	80kg
2026-03-08	legs	Seated leg curl	1	5	50kg
2026-03-08	legs	Seated leg curl	1	2	45kg
2026-03-08	legs	Seated leg curl	1	4	50kg
2026-03-08	legs	Seated leg curl	1	1.5	40kg
2026-03-08	legs	Seated leg curl	1	2	50kg
2026-03-08	legs	Seated leg curl	1	4	35kg
2026-03-11	back	Pull-ups explosive	3	6+4ecc,5.5+4ecc,5.5+6ecc	15kg
2026-03-11	back	Pull-ups explosive	1	14+2+5ecc	0kg
2026-03-11	back	Bicep curls dumbbell	1	6	10kg
2026-03-11	back	Bicep curls dumbbell	1	4	17.5kg
2026-03-11	back	Bicep curls dumbbell	1	4	15kg
2026-03-11	back	Bicep curls dumbbell	2	5+3,6+3	15kg
2026-03-14	chest	Incline dumbbell bench press	1	5	30lbs
2026-03-14	chest	Incline dumbbell bench press	1	5	65lbs
2026-03-14	chest	Incline dumbbell bench press	1	2	65lbs
2026-03-14	chest	Incline dumbbell bench press	1	3	45lbs
2026-03-14	chest	Dips	2	12,9+3	0kg
2026-03-16	legs	Leg press (normal reverse incline)	1	10	140kg
2026-03-16	legs	Leg press (normal reverse incline)	2	10,6	150kg
2026-03-16	legs	Leg extension	1	8	90kg
2026-03-16	legs	Leg extension	1	10	80kg
2026-03-16	legs	Seated leg curl	1	5.5	50kg
2026-03-16	legs	Seated leg curl	1	2.5	40kg
2026-03-16	legs	Seated leg curl	1	4.5	45kg
2026-03-16	legs	Seated leg curl	1	3.5	35kg
2026-03-18	back	Pull-ups explosive	1	13	0kg
2026-03-18	back	Pull-ups explosive	1	10	0kg
2026-03-18	back	Pull-ups explosive	1	10	0kg
2026-03-18	back	Bicep curls dumbbell	1	6	10kg
2026-03-18	back	Bicep curls dumbbell	2	6+2,6+2	15kg
2026-03-18	back	Seated cable row	2	9,9.5	66kg
2026-03-20	chest	Incline dumbbell bench press	1	5	12.5kg
2026-03-20	chest	Incline dumbbell bench press	1	4	30kg
2026-03-20	chest	Incline dumbbell bench press	1	4	25kg
2026-03-20	chest	Incline dumbbell bench press	2	5,6	25kg
2026-03-20	chest	Dips	3	12,12,10	0kg
2026-03-20	chest	Tricep push down	2	8,8	29kg
2026-03-20	chest	Pec Dec machine	1	4->	63kg
2026-03-20	chest	Pec Dec machine	1	3	50kg
2026-03-20	chest	Pec Dec machine	2	7.5,5	50kg
2026-03-27	chest	Incline dumbbell bench press	1	5	12.5kg
2026-03-27	chest	Incline dumbbell bench press	1	6	30kg
2026-03-27	chest	Incline dumbbell bench press	1	3	30kg
2026-03-27	chest	Incline dumbbell bench press	1	3	27.5kg
2026-03-27	chest	Incline dumbbell bench press	1	3	27.5kg
2026-03-27	chest	Incline dumbbell bench press	1	2	25kg
2026-03-27	chest	Incline dumbbell bench press	1	3	20kg
2026-03-27	chest	Dips	3	15,11,9	0kg
2026-03-27	chest	Pec Dec machine	1	4->	70kg
2026-03-27	chest	Pec Dec machine	1	2	60kg
2026-03-27	chest	Pec Dec machine	1	2.5	50kg
2026-03-27	chest	Pec Dec machine	1	5.5	65kg
2026-03-27	chest	Pec Dec machine	1	1.5	55kg
2026-03-27	chest	Pec Dec machine	1	1.5	45kg
2026-03-27	chest	Pec Dec machine	1	4.5	60kg
2026-03-27	chest	Pec Dec machine	1	2.5	50kg
2026-03-27	chest	Pec Dec machine	1	2.5	40kg
2026-03-27	chest	Tricep push down	2	8,7	25kg
2026-03-27	chest	Tricep push down	1	6	25kg
2026-03-27	chest	Tricep push down	1	2	20kg
2026-03-30	legs	Leg press (normal reverse incline)	2	8,8	130kg
2026-03-30	legs	Leg extension	3	20,12,12	75kg
2026-03-30	legs	Seated leg curl	1	10	75kg
2026-03-30	legs	Seated leg curl	2	7,8	70kg
2026-04-03	chest	Dips	3	17,12,9	0kg
2026-04-03	chest	Pec Dec machine	1	2->	65kg
2026-04-03	chest	Pec Dec machine	1	4+10s	75kg
2026-04-03	chest	Pec Dec machine	1	2	60kg
2026-04-06	back	Pull-ups explosive	3	9+ecc,4+2+ecc,4+ecc	10kg
2026-04-06	back	Seated cable row	2	12,12+4	60kg
2026-04-08	legs	Leg press (normal reverse incline)	1	5	50kg
2026-04-08	legs	Leg press (normal reverse incline)	1	3	100kg
2026-04-08	legs	Leg press (normal reverse incline)	1	8	140kg
2026-04-08	legs	Leg press (normal reverse incline)	2	8,6	130kg
2026-04-08	legs	Leg extension	3	16,12,7+5	75kg
2026-04-08	legs	Seated leg curl	2	12,10	75kg
2026-04-08	legs	Seated leg curl	1	8	70kg
2026-04-10	chest	Pec Dec machine	1	7+10s	80kg
2026-04-10	chest	Pec Dec machine	1	3	80kg
2026-04-10	chest	Pec Dec machine	1	3+10s	65kg
2026-04-10	chest	Pec Dec machine	1	5	70kg
2026-04-10	chest	Pec Dec machine	1	2.5	60kg
2026-04-10	chest	Dips	3	16,15,11	0kg
2026-04-14	chest	Incline dumbbell bench press	1	5	10kg
2026-04-14	chest	Incline dumbbell bench press	1	6	30kg
2026-04-14	chest	Incline dumbbell bench press	1	6	25kg
2026-04-14	chest	Bicep dumbbell curls	1	6	17.5kg
2026-04-14	chest	Bicep dumbbell curls	1	12+ecc	15kg
2026-04-14	chest	Tricep push down	1	3	35kg
2026-04-14	chest	Tricep push down	1	6.5	25kg
2026-04-14	chest	Tricep push down	1	5	30kg
2026-04-14	chest	Tricep push down	1	3	25kg
2026-04-16	back	Pull-ups explosive	3	8+1+ecc,5+ecc,+4+1+ecc	15kg
2026-04-16	back	Pull-ups explosive	1	9+3+1+ecc	0kg
2026-04-16	back	PecDec	1	6+10s	80kg
2026-04-16	back	PecDec	1	2+10s	75kg
2026-04-16	back	PecDec	1	5+10s	80kg
2026-04-16	back	PecDec	1	6+10s	80kg
2026-04-16	back	Seated cable row	1	8	70kg
2026-04-16	back	Seated cable row	1	8	65kg
2026-04-16	back	Seated cable row	1	11	60kg
2026-04-25	chest	Incline dumbbell bench press	1	5	12.5kg
2026-04-25	chest	Incline dumbbell bench press	3	6,6,5	25kg
2026-04-25	chest	Pull-ups easy	3	12+ecc,10+ecc,8+ecc
2026-04-25	chest	Dips	3	12,12,12	0kg
2026-04-29	chest	Pec Dec machine	1	10	35kg
2026-04-29	chest	Pec Dec machine	1	10	54kg
2026-04-29	chest	Pec Dec machine	1	10+10s	73kg
2026-04-29	chest	Pec Dec machine	1	8+10s	82kg
2026-04-29	chest	Incline dumbbell side raise	3	20,20,20	10kg
2026-04-29	chest	Incline dumbbell bench press	1	5	12.5kg
2026-04-29	chest	Incline dumbbell bench press	3	6,8,8	22.5kg
2026-04-29	chest	Tricep push down	1	12	43kg
2026-04-29	chest	Tricep push down	2	9,6+1	50kg
2026-05-01	back	Pull-ups explosive	3	8+ecc,5+1+ecc,4+1+ecc	15kg
2026-05-01	back	Pull-ups explosive	1	12+1+2xecc	0kg
2026-05-01	back	Seated cable row	3	8,10,12	54.4kg
2026-05-01	back	Bicep curls dumbbell	1	9	14kg
2026-05-01	back	Bicep curls dumbbell	2	7,5	16kg
2026-05-03	legs	Leg press (normal reverse incline)	1	5	40kg
2026-05-03	legs	Leg press (normal reverse incline)	1	5	100kg
2026-05-03	legs	Leg press (normal reverse incline)	3	10,8,7	140kg
2026-05-03	legs	Leg extension	1	7+3	103.4kg
2026-05-03	legs	Leg extension	1	12	93.5kg
2026-05-03	legs	Seated leg curl	1	7	45.4kg
2026-05-03	legs	Seated leg curl	1	3.5	50kg
2026-05-03	legs	Seated leg curl	1	2.5	41kg
2026-05-03	legs	Seated leg curl	1	3.5	45.4kg
2026-05-03	legs	Seated leg curl	1	2.5	36.3kg
2026-05-05	chest	Pec Dec machine	1	3	40.8kg
2026-05-05	chest	Pec Dec machine	1	4+10s	31.8kg
2026-05-05	chest	Pec Dec machine	1	4	36.3kg
2026-05-05	chest	Pec Dec machine	1	1	31.8kg
2026-05-05	chest	Pec Dec machine	1	1+10s	27.2kg
2026-05-05	chest	Pec Dec machine	1	5+10s	36.3kg
2026-05-05	chest	Incline dumbbell bench press	1	5	10kg
2026-05-05	chest	Incline dumbbell bench press	3	3,6+ecc,4+ecc	26kg
2026-05-05	chest	Dips	3	15+1,12,12	0kg
2026-05-05	chest	Tricep push down	1	8	36.3kg
2026-05-05	chest	Tricep push down	2	7,7	31.8kg
2026-05-12	back	Pull-ups explosive	2	12+slipped,9+ecc	10kg
2026-05-12	back	Pull-ups explosive	2	8+chest/heart,2slowwww	0kg
2026-05-12	back	Seated cable row	2	12,12	49.9kg
2026-05-12	back	Bicep curls dumbbell	1	6	14kg
2026-05-14	legs	Leg extension	3	12,12,12	103.4kg
2026-05-14	legs	Seated leg curl	1	6.5	45.4kg
2026-05-14	legs	Seated leg curl	2	6.5,6.5	40.8kg
2026-05-14	legs	Leg press (normal reverse incline)	1	3	80kg
2026-05-14	legs	Leg press (normal reverse incline)	3	12,8,8	110kg
2026-05-17	chest	Incline dumbbell bench press	1	5	12kg
2026-05-17	chest	Incline dumbbell bench press	3	7,6,5	28kg
2026-05-17	chest	Dips	3	16,15,12+2	0kg
2026-05-17	chest	Traditional cable flys	1	6L+10s	31.8kg
2026-05-17	chest	Traditional cable flys	2	8R+10s,8L+10s	27.2kg
2026-05-17	chest	Tricep push down	3	10,8.5,6	45.4kg
2026-05-20	back	Pull-ups explosive	2	5+5+1,5+3	10kg
2026-05-20	back	Pull-ups explosive	1	6+4	0kg
2026-05-20	back	Seated cable row	1	12	54.4kg
2026-05-20	back	Seated cable row	2	8,6+2+1	63.6kg
2026-05-20	back	Bicep curls dumbbell	3	6,6,7	16kg
2026-05-22	legs	Air squats	1	20
2026-05-22	legs	Leg press (normal reverse incline)	1	3	100kg
2026-05-22	legs	Leg press (normal reverse incline)	2	8,8	140kg
2026-05-22	legs	Leg press (normal reverse incline)	1	10	130kg
2026-05-22	legs	Seated leg curl	2	6.5,5	45.4kg
2026-05-22	legs	Seated leg curl	1	5	40.8kg
2026-05-22	legs	Leg extension	3	12,12,12+3ecc	103.4kg
2026-05-25	chest	Pec Dec machine	1	9+10s	36.3kg
2026-05-25	chest	Pec Dec machine	1	5	36.3kg
2026-05-25	chest	Pec Dec machine	1	1+15s	27.2kg
2026-05-25	chest	Pec Dec machine	1	4+10s	36.3kg
2026-05-25	chest	Pec Dec machine	1	2+10s	27.2kg
2026-05-25	chest	Dips	3	16,11,12	0kg
2026-05-25	chest	Incline dumbbell bench press	1	5	14kg
2026-05-25	chest	Incline dumbbell bench press	3	4,5,5	22kg
2026-05-25	chest	Tricep push down	2	8,8	18.1kg
2026-06-03	chest	Pec Dec machine	1	12+10s	27.2kg
2026-06-03	chest	Pec Dec machine	1	5+10s	31.8kg
2026-06-03	chest	Incline dumbbell bench press	1	5	12kg
2026-06-03	chest	Incline dumbbell bench press	2	6,6	24kg
2026-06-03	chest	Dips	2	12,12	0kg
2026-06-05	back	Pull-ups explosive	2	8+ecc,6+ecc	15kg
2026-06-05	back	Pull-ups explosive	1	10+ecc	0kg
2026-06-05	back	Seated cable row	2	8,8	63.6kg
2026-06-05	back	Bicep curls dumbbell	1	6	16kg
2026-06-05	back	Bicep curls dumbbell	1	5	16kg
2026-06-05	back	Bicep curls dumbbell	1	3	12kg
2026-06-08	legs	Leg press (normal reverse incline)	1	5	40kg
2026-06-08	legs	Leg press (normal reverse incline)	1	3	100kg
2026-06-08	legs	Leg press (normal reverse incline)	2	8,6	140kg
2026-06-08	legs	Seated leg curl	2	8,8	40.8kg
2026-06-08	legs	Leg extension	1	12	103.4kg
2026-06-08	legs	Leg extension	1	10+6	93.5kg
2026-06-11	chest	Pec Dec machine	1	5	36.3kg
2026-06-11	chest	Pec Dec machine	1	1+10s	31.8kg
2026-06-11	chest	Pec Dec machine	1	5+10s	36.3kg
2026-06-11	chest	Pec Dec machine	1	8+10s	31.8kg
2026-06-11	chest	Incline dumbbell bench press	1	5	12kg
2026-06-11	chest	Incline dumbbell bench press	3	5,5,4	24kg
2026-06-11	chest	Dips	2	8,8	10kg
2026-06-14	back	Pull-ups explosive	3	12+ecc,8+ecc,6+ecc	5kg
2026-06-14	back	Seated cable row	1	7	63.6kg
2026-06-14	back	Seated cable row	1	10	54.4kg
2026-06-18	legs	Leg press (normal reverse incline)	1	5	90kg
2026-06-18	legs	Leg press (normal reverse incline)	2	8,10	130kg
2026-06-18	legs	Seated leg curl	1	2	45.4kg
2026-06-18	legs	Seated leg curl	1	6	40.8kg
2026-06-18	legs	Leg extension	1	9+7	93.5kg
2026-06-18	legs	Leg extension	1	6+6	104.3kg
2026-06-21	chest	Incline dumbbell bench press	1	5	12kg
2026-06-21	chest	Incline dumbbell bench press	1	5	28kg
2026-06-21	chest	Incline dumbbell bench press	2	6,5	26kg
2026-06-21	chest	Pec Dec machine	1	7+10s	36.3kg
2026-06-21	chest	Pec Dec machine	2	7+5ishs,5+10s	36.3kg
2026-06-21	chest	Dips	2	10,10	10kg
2026-06-24	back	Pull-ups explosive	1	6	20kg
2026-06-24	back	Pull-ups explosive	1	4	20kg
2026-06-24	back	Pull-ups explosive	1	12	0kg
2026-06-24	back	Pull-ups explosive	2	5,3	0kg
2026-06-24	back	Seated cable row	3	8,10,10	63.6kg
2026-06-24	back	Bicep curls dumbbell	2	5,5	16kg
2026-06-28	legs	Leg press (normal reverse incline)	1	5	80kg
2026-06-28	legs	Leg press (normal reverse incline)	2	8,8	140kg
2026-06-28	legs	Leg extension	2	8+6,6+6	104.3kg
2026-06-28	legs	Seated leg curl	2	5.5,4.5	40.8kg
2026-07-01	chest	Pec Dec machine	1	7+10s	36.3kg
2026-07-01	chest	Pec Dec machine	4	3,7,6,6+10s	36.3kg
2026-07-01	chest	Incline dumbbell bench press	1	5	12kg
2026-07-01	chest	Incline dumbbell bench press	1	4	28kg
2026-07-01	chest	Incline dumbbell bench press	1	2	24kg
2026-07-01	chest	Incline dumbbell bench press	2	8,6	24kg
2026-07-01	chest	Dips	2	8,10	15kg
2026-07-01	chest	Tricep push down	3	6,5,5	22.7kg
2026-07-05	back	Pull-ups explosive	1	4	25kg
2026-07-05	back	Pull-ups explosive	1	2	20kg
2026-07-05	back	Pull-ups explosive	1	4	20kg
2026-07-05	back	Pull-ups explosive	1	10	0kg
2026-07-05	back	Bicep curls dumbbell	1	6	16kg
2026-07-08	legs	Leg press (normal reverse incline)	1	5	40kg
2026-07-08	legs	Leg press (normal reverse incline)	1	10	120kg
2026-07-15	chest	Incline dumbbell bench press	1	5	12kg
2026-07-15	chest	Incline dumbbell bench press	2	6,5	26kg

date	test	result	unit	range	flag	note
2026-07-21	ALP	94	U/L	50-116		Normal
2026-07-21	ALT (SGPT)	21	U/L	0-55		Normal
2026-07-21	AST (SGOT)	25	U/L	5-34		Normal
2026-07-21	Blood pressure	110/73	mmHg
2026-07-21	BMI	20.77
2026-07-21	BUN	22.4	mg/dL	7.0-21.0	H	Slightly high; report notes likely fasting or low water intake
2026-07-21	Chol/HDL ratio	2.7		0.0-4.6		Normal
2026-07-21	Total cholesterol	137	mg/dL	<200		Normal
2026-07-21	Creatinine	1.05	mg/dL	0.73-1.18		Normal
2026-07-21	eGFR (CKD-EPI)	100.9	mL/min/1.73m2			Normal
2026-07-21	eGFR (Thai)	111.6	mL/min/1.73m2			Normal
2026-07-21	Fasting glucose	84	mg/dL	70-99		Normal
2026-07-21	Free T3	2.39	pg/mL	1.58-3.91		Normal
2026-07-21	Free T4	1.37	ng/dL	0.7-1.48		Normal
2026-07-21	GGT	12	U/L	<55		Normal
2026-07-21	HbA1c	4.8	%	0.0-5.6		Normal
2026-07-21	HDL cholesterol	50.5	mg/dL	>40		Normal
2026-07-21	Height	192.4	cm
2026-07-21	Hematocrit	40.8	Vol%	40.0-54.0		Normal
2026-07-21	Hemoglobin	13.8	g/dL	14.0-18.0	L	Mild anemia
2026-07-21	LDL cholesterol	82.5	mg/dL	0-130		Normal
2026-07-21	LDL/HDL ratio	1.6		0.0-3.0		Normal
2026-07-21	Lymphocyte %	25.5	%	20-35		Normal
2026-07-21	MCH	28.4	pg	27.0-31.0		Normal
2026-07-21	MCHC	33.8	g/dL	31.0-37.0		Normal
2026-07-21	MCV	84	fL	80.0-96.0		Normal
2026-07-21	Neutrophil %	65.8	%	55-75		Normal
2026-07-21	Platelet	170	10^3/uL	150-450		Normal
2026-07-21	Pulse	67	/min
2026-07-21	RBC	4.86	10^6/uL	4.50-6.00		Normal
2026-07-21	RDW	13.4	%	11.5-14.0		Normal
2026-07-21	Respiration	18	/min
2026-07-21	Temperature	36.7	C
2026-07-21	Triglycerides	27.7	mg/dL	0-150		Normal
2026-07-21	TSH	2.3	uU/mL	0.35-4.94		Normal
2026-07-21	Uric acid	5.2	mg/dL	3.7-7.7		Normal
2026-07-21	Urine pH	7		5.0-8.0		Normal
2026-07-21	Urine specific gravity	1.002		1.003-1.035	L	Low; consistent with dehydration
2026-07-21	WBC	6.5	10^3/uL	4.5-10.0		Normal
2026-07-21	Weight	76.9	kg

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