Jome 10 Dey 89 - week 4 (pushup) - 99.2kg

Pushup 3*7
Pullup 3*2
Lunge 3*16
Crunch 3*15
TJump 20R-10M

3Shanbe 30 azar 89 - week 3 (crunch) - 98.1kg

TJump 19R-9.5M

2Shanbe 29 azar 89 - week 3 (crunch) - 98.1kg

Pushup 3*5
Pullup 3*2
Lunge 3*16
Crunch 3*15
TJump 18R-9M

Shanbe 27 azar 89 - week 3 (crunch) - 98.1kg

Pushup 3*5
Pullup 3*2
Lunge 3*16
Crunch 3*15
TJump 16R-8M

4Shanbe 17 azar 89 - week 2 (lunge) - 99kg

Pushup 3*5
Pullup 3*2
Lunge 3*16
Crunch 3*10
TJump 15R-7.5M

2Shanbe 15 azar 89 - week 2 (lunge) - 99kg

Pushup 3*5
Pullup 3*2
Lunge 3*16
Crunch 3*10
TJump 13R-6.5M

1Shanbe 14 azar 89 - week 2 (lunge) - 99kg

TJump 12R-6M

Shanbe 13 azar 89 - week 2 (lunge) - 99kg

Pushup 3*5
Pullup 3*2
Lunge 3*16
Crunch 3*10
TJump 11R-5.5M

4Shanbe 10 azar 89 - week 1 (pullup) - 99.2kg

Pushup 3*5
Pullup 3*2
Lunge 3*10
Crunch 3*10
TJump 8R-4M

3Shanbe 9 azar 89 - week 1 (pullup) - 99.2kg

TJump 7R-3.5M

2Shanbe 8 azar 89 - week 1 (pullup) - 99.2kg

Pushup 3*5
Pullup 3*2
Lunge 3*10
Crunch 3*10
TJump 6R-3M

1Shanbe 7 azar 89 - week 1 (pullup) - 99.2kg

TJump 4R-2M

Shanbe 6 azar 89 - week 1 (pullup) - 99.2kg

Pushup 3*5
Pullup 3*2
Lunge 3*10
Crunch 3*10
TJump 4R-2M