[mike]

15/09 Lower 1

Cable Adductor 2X

Leg Curl sitting 2X

BB RDL 2X paused

BB Hip thurst 2X

Vertical Leg press 2X bottom paused

Calf standing 2X+RP

[mike]

08/06 upper at home

Incline bench 45* 80×6 70×10

T-bar 70×8 60×10+2

Cgp 70×10 70×6 paused 70×8

PullUps 10-7-6

Pullover 2×15-20 20 kg

Upright row 2×15 50 kg

Pushdown band one arm (yellow band) 3×15