Abs & Chest

Cable Crunches:
3. 46,25kg x 30 reps
4. 48,75kg x 30 reps (107lbs)

MTS Crunches:
3. 85kg x 20 reps
4. 95kg (209 lbs) x 20 reps

Dumbbell Flyes:
3. 17,5kg x 15 reps
4. 20kg x 12 reps (44lbs)

Cable Crossover:
1.
2.
3. 30kg x 10 reps (66lbs)
4. 30kg x 15 reps

Machine Seated Flyes:
1.
2.
3. 65kg x 15 reps
4. 75kg (165Lbs) x 15 reps

Incline Bench Press:
1.
2.
3. 70kg (154Lbs) x 7 reps
4. 70kg x 6 reps
5. 80kg (176Lbs) x 3 bonus reps

That concludes my 5th workout this week.

Back, Posterior Delts & Biceps

Back, Posterior Delts & Biceps

Lat Pulldown:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 100kg(220lbs) x 6 reps

Overhead Supinated grip Pulldown:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 6 reps

Rope (cable) Front Pulldown:
4 sets

Iso-Lateral Front Pulldown:
4 sets

Iso-laterak High Row:
4 sets

Cable Row:
4 sets

Reversed Cable Crossiver:
4 sets

Reversed Dumbbell Flyes:
4 sets

DRAX PreacherbCurl machine (stack):
4 sets

Bodyweight Sissy Squats:
50, 40, 30 & 20 reps

Back Squats:
4 sets

Reversed Hack Squats:
4 sets

Leg Extensions:
4 sets

Seated Leg Curls:
4 sets

Lying Leg Curls:
4 sets

Bodyweight Standing Calf Raises:
300 reps

Lower Back Stretching:
10 minutes

qoto.org is still down, so I'll proceed here.
Good to have a 'back-up' account.

Goodmorning everybody!