New address

Hello everyone. I will update from now my training blog here http://gometal.com/category/anos-training-blog/

Morning..

Squat
2*5*60 / 2*5*80 / 2*5*100 / 2*5*120 / 2*5*140

Lower back reverse 3*10
Lower back bench 3*10
Double arm swings with kettlebell 3*10
Pull trough 3*10

Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 2*20
Leg raises 1*20
Side crunch 2*20
Side rotations 2*20

Chest & Upper back

Bench with dumbbell 3*10
Bench, narrow grip 5*10*60-100
Deckline bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Pec deck 3*10

Chest supported row 5*10
Rear delt 3*10
Lat pulls straight bar 3*10
Lat pulls 3*10
Pull down machine 3*10

Biceps curl 5*10

Deadlift

Squat 5*5*60

Sumo deadlift
5*60 / 5*100 / 5*140
with the METAL JACK briefs + belt
5*180 / 5*210 / 1*240 / 1*270 / 5*300 / 5*310 / 2*350

Leg press 5*10
Leg extension 5*10

Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 2*20
Leg raises 1*20
Side crunch 2*20
Side rotations 2*20

Chest & Triceps

Bench with dumbbell 3*10

Bench, medium grip
3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 1*130 / 1*140
3*140 / 4*137,5 / 5*135 / 5*120 / 5*110 / 10*100

Dip 3*10
Deckline bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Pec deck 3*10
Triceps exercises with bands 3*10
Tate press 3*20

Light squat, etc..

Squat
3*5*60 / 5*100 / 5*140 / 5*150 / 5*160 / 5*170 / 10*100

Lower back reverse 3*10
Lower back bench 3*10
Double arm swings with kettlebell 3*10
Pull trough 3*10

Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 2*20
Leg raises 1*20
Side crunch 2*20
Side rotations 2*20

Chest & Upper back

Bench with dumbbell 3*10
Bench, medium grip 5*10*60-100
Deckline bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Pec deck 3*10

Chest supported row 5*10
Lat pulls straight bar 3*10
Rear delt 3*10
Lat pulls 3*10
Pull down machine 3*10

Biceps curl 6*10