technique work ket 24 kg shoulders press

 40 kg starting motion work 30 sec each arm x 4

5 reps x 4 sets

dips 65 kg.grip with iron 5

 pullups some attempts with 65 kg no reps

dips 5 x 5 sets 65 kg 

weight 75,2 full food and water

2 sets x 25secs hold hugegrip ket 40 kg

2 sets 11kg x all 4 sides wirsts x 14 reps

some secounds holds terminator 25 kg ket

1-2 falangs about 12 sec 40 kg x 2 sets

pullups 40kg

8 reps 

4sets  4  3 3 3 with 30 secpause

4 sets x 4 reps 

dips 65 kg and grip rubber 4

 dips attemptes 75 kg for 2 reps x 3sets bad techniq

dips 65 kg 1 set 5 set 2 4 reps sets 3 4 reps

rubber 18 reps middle rubber x 4 reps

heavy rubber 3 reps x 4 sets

tennis ball work with fingers

grip iron 4

 11 kg dumbel movements 4 side each arm x 12x 2 sets

grip covered  holds 20 sec each arm 40 kg x 2 sets

end fingers holds 8 sec 25 kg ket terminator exercise

1st falang 40 kg ket hold 14 sec x 2 sets

assisten get up 25 kg ket supination x 2 reps x 2 sets

dips 55 kg test pullups 55 kg

 dips 55 kg 2 sets x 6 reps

dips 50 kg 2 sets x 10 reps

test 55.300 on pullup different grips and wide

in clouthes 75,8 clouthes 800 gramm

day before dips 2 sets 40 kg x 15 reps

pull test

 51 kg different grips and widefor pullups

4 sets x 3 reps cleans 40 kg plus biceps nehative down ketelbell

pullups 25 kg

 9 reps plus 2 10 sec pause 11 reps total  

4 3 3 3 3reps with 30 sec pause between sets 

4 sests with 2 min pause 5 5 4 4

2sep and 40 kg pull ups

pullups 40 kg

6 reps pauseand 1 rep

12 reps  x 5 sets 3 3 2 2 2 pauses 30 sec between sets

4 x 4 5 min rest

grip rubber 3 and oxydacid chest 3

 press 24 kg 4 sets pyramid  6-8-10-12 reps each arm

middle rubber ring 16 reps x 3 sets

part closing heavy rubber ring x3 sets x 3 reps

round movements every side bit closed light rubber ring 3 sets x 3 reps

7 singles close heavy ring