little bit squats and deadlift..

Light squat
3*5*60 / 5*80 / 5*100

Light deadlift "gorilla style"
5*60 / 5*100 / 5*140 / 1*180 / 1*190 / 1*200 / 1*210 / 1*220

 

Leg extension 5*5
Calf raise 5*5
Pull down abs 1*20

Box squat, etc..

16" box squat with camber bar 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 1*150 / 1*160

Romanian deadlift
5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 5*160

Leg press 5*10
Pull down abs one leg front 2*20
Crunch 2*20
Side crunch 2*20
Side rotations 2*20

some dude was eating something bad.. farting is not funny.. because gym smells awful.. :D

In the evening.. military press, etc..

Military press with chains, reverse grip
10*5*28 + 20-80kg chains

Tricep/chest press machine 6*10
Pull ups 3*5
Pull down machine2*10
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10
Biceps 11*10

In the morning..

Light squat
3*5*60 / 5*80 / 5*100

Light deadlift "gorilla style"
5*60 / 5*100 / 5*140 / 1*170 / 1*180 / 1*190 / 1*200 / 1*210

 

Leg extension 5*5
Calf raise 5*5
Pull down abs 1*20

 

in the evening.. something bench..

Squat and deadlift..

Light squat
3*5*60 / 2*5*80

Light deadlift "gorilla style"
5*60 / 5*100 / 5*140 / 1*180 / 1*200 / 1*210 / 1*220 / 1*230

Leg extension 5*5
Calf raise 5*5
Pull down abs 1*20

next.. stretch and rest for the weekend..

In the evening - Speed bench..

Speed bench.. +60 kilos chains..
warm-up + 9*3*68

Kettlebell military press 6*10
Tricep/chest press machine 3*10
Pull ups 3*5
Pull down machine2*10
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10
Biceps 11*10

..ok training..

In the morning - squat and deadlift..

Light squat
3*5*60 / 2*5*80

Light deadlift "gorilla style"
5*60 / 5*100 / 5*140 / 1*180 / 1*190 / 1*200 / 1*210 / 1*220

Leg extension 5*5
Calf raise 5*5
Pull down abs 1*20

feels good.. in the evening speed bench..

coming back..

Hey!

After 2010 injury, my knee was operated three times and my ankle one time.. two weeks ago my doctor said "knee and ankle are very strong, but knee is so rigid" so, now I must train a lot about everything which help my knee.. I have trained well my upper body during last half year and I competed only bench in summer in WPC Europeans, Czech. It was fun competition for me, I bombed out.. Now, my bodyweight is about 125 kilos and I am going to come back to hardest training.. so I start update my training blog..