Heavy Lies the Crown

DB BP 4x15x27.5kg
Barbell jumps 2*20,61,102 | 1*125,143,143
Rev grip pulldown 2x20x40
Neutral grip row 2x15x45
Machine flys 2x20x32
Cable pullover 2x12x32
Cable shrugs 2x30x37.5
DB front raises 2x15x12.5kg
DB lateral raises 2x15x12.5kg
Back ext 1x50 b.w.
Rope tri ext X Cable bicep curls 4x15+15x22.5/22.5
Calf raises 1x50x55kg via smith
Rev decline crunchs 1x6
Decline twists 1 set

107kg
40min

Squat w/wraps 2*2*225kg
Squat walkout 255kg, 280kg
Paused BP 3*2*125kg
Deadlift 2*2*255kg
Barbell rows 12*125kg
Pull ups 1*10
DB shrugs 10*30kg
Leg curls 6*24, 6*48
DB OHP 20*20kg
Facepulls 20*22.5
Cable tri ext 6*30,45,60
Hammer curls 8*25,25 kg
Hanging leg raises 1*5
DB side bend 6*25kg

105.8kg
100min

Barbell jumps 2*20,61,102,125,125 kg
DB BP 4x20x25kg
Rev grip pulldown 4x33x22.5
Neutral grip row 4x33x22.5
Machine flys 2x35x24
Cable pullover 2x35x24
Cable shrugs 4x50x22.5
DB front raises 4x20x10kg
DB lateral raises 4x20x10kg
Back ext 2x50 b.w
Rope tri ext X Cable bicep curls 4x25+25x15/7.5
Calf raises 2x50x35kg via smith
Rev decline crunchs 1x6
Decline twists 1 set

107.9kg
60min

Row 1*15*102kg
Pull ups 1*5 bw
DB shrugs 1x15x20kg
Leg curls 1x15x24
DB ohp 1x15x15kg
Facepulls 1x15x30
heavy tri cable ext pyrmid 15*32, 10*48
Hammer curls 15*15kg, 10*20kg
Hanging leg raises 1*3
DB side bend 1*12*20kg

108.4kg
25min

Squat w/wraps 3*2*204kg
BP 3*3*111kg + Hold w/143kg
DL 3*2*214kg

105.9kg
70min

Barbell jumps 2*20,61,102,102,102 kg
DB BP 5x20x20kg
Rev grip pulldown 3x25x15
Neutral grip row 3x25x15
Machine flys 2x25x16
Cable pullover 2x25x16
Cable shrugs 3x33x15
DB front raises 3x15x9kg
DB lateral raises 3x15x10kg
Back ext 1x50 bw
Rope tri ext X Cable bicep curls 4x25+25x15/7.5
Calf raises 1x50x35kg via smith
Rev decline crunchs 1x6
Decline twists 1 set

108.8kg
50min

Sq w/wraps 1*2*184kg
BP paused 1*3*102kg
DL 1*2*184kg
Barbell Row 2*20*61kg
Pull ups 3x5 bw
DB shrugs 2x20x15kg
Leg curls 2x20x16
DB ohp 2x20x12.5kg
Facepulls 2x20x20
heavy tri cable ext pyrmid 15*30, 10*45, 6*60
Hammer curls 15*15kg, 2*12*20kg
Hanging leg raises 1*5
DB side bend 1*12*20kg

109.3kg
60min