2013-12-03
New address
Hello everyone. I will update from now my training blog here http://gometal.com/category/anos-training-blog/
2013-11-29
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
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
2013-11-28
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
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
2013-11-26
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
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
2013-11-25
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
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
2013-11-22
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
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
2013-11-21
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
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
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