Bench with dumbbell 3*10
Bench with camber bar, narrow grip
3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 3*4*120 / 10*100
Incline bench with dumbbell 5*10
Tricep exercises with bands 5*10
Tate press 3*20
2012-12-31
2012-12-27
Light evening..
Squat 3*5*60 / 5*80 / 5*100
High front squat 3*5*60 / 5*80 / 5*100
Deadlift "romanian style" 5*5*60
Leg press 3*20
High front squat 3*5*60 / 5*80 / 5*100
Deadlift "romanian style" 5*5*60
Leg press 3*20
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
Side rotations 2*20
Calf raises 3*20
Crosstrainer 10 min.
Bench, narrow grip 5*5*60
Shoulders / Upper back
Bench, wide/medium grip 4*5*60 / 4*5*80 / 2*5*100
Military press from behind the neck 4*5
Military press from rack pins 6*5
Kettlebell military press 2*20
Pulley shoulders 2*20
Push up machine 1*20
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 7*10
Kettlebell military press 2*20
Pulley shoulders 2*20
Push up machine 1*20
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 7*10
2012-12-25
Light deadlift
Squat 3*5*60 / 5*80 / 5*100
High front squat 3*5*60 / 5*80 / 5*100
Deadlift 5*60 / 5*100 / 5*140 / 5*180 / 5*220
Leg press 3*20
High front squat 3*5*60 / 5*80 / 5*100
Deadlift 5*60 / 5*100 / 5*140 / 5*180 / 5*220
Leg press 3*20
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
Side rotations 2*20
Calf raises 3*20
Crosstrainer 10 min.
Bench, narrow grip 5*5*60
2012-12-24
Christmas bench
Bench with dumbbell 3*10
Bench, narrow grip 3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 5*125
Bench with camber bar, narrow grip 3*5
Deep shorts, 1" off the chest, narrow grip 3*5
Incline bench with dumbbell 3*10
Tricep exercises with bands 5*10
Tate press 1*20
Bench, narrow grip 3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 5*125
Bench with camber bar, narrow grip 3*5
Deep shorts, 1" off the chest, narrow grip 3*5
Incline bench with dumbbell 3*10
Tricep exercises with bands 5*10
Tate press 1*20
2012-12-21
morning..
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, narrow grip 5*5*60
Calf raises 3*20
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, narrow grip 5*5*60
Calf raises 3*20
Crosstrainer 5 min.
2012-12-20
Light deadlift
High front squat 3*5*60 / 5*80 / 5*100
Deadlift "romanian style" 5*60 / 5*100 / 5*140 / 5*180 / 5*220
Leg press 3*20
Pull down abs 1*20
Deadlift "romanian style" 5*60 / 5*100 / 5*140 / 5*180 / 5*220
Leg press 3*20
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
Side rotations 2*20
2012-12-19
Shoulders / Upper Back
Bench, wide/medium grip 4*5*60 / 4*5*80 / 2*5*100
Military press from behind the neck 10*5
Kettlebell military press 2*20
Pulley shoulders 2*20
Push up machine 1*20
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 7*10
Kettlebell military press 2*20
Pulley shoulders 2*20
Push up machine 1*20
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 7*10
2012-12-18
Deadlift
High front squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Deadlift 5*60 / 5*100 / 5*140 / 5*180 / 5*220
With belt 1*250 / 1*270 / 1*290 / 5*310
Leg press 3*20
Deadlift 5*60 / 5*100 / 5*140 / 5*180 / 5*220
With belt 1*250 / 1*270 / 1*290 / 5*310
Leg press 3*20
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
Side rotations 2*20
2012-12-17
Bench
Bench with dumbbell 3*10
Bench, narrow grip 3*5*60 / 2*5*80
1*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 1*152,5 / 3*4*125
Bench with camber bar, narrow grip 3*10
Deep shorts, 1" off the chest, narrow grip 3*10
Incline bench with dumbbell 3*10
Tricep exercises with bands 5*10
Tate press 3*20
Bench, narrow grip 3*5*60 / 2*5*80
1*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 1*152,5 / 3*4*125
Bench with camber bar, narrow grip 3*10
Deep shorts, 1" off the chest, narrow grip 3*10
Incline bench with dumbbell 3*10
Tricep exercises with bands 5*10
Tate press 3*20
morning.
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, narrow grip 5*5*60
Calf raises 3*20
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, narrow grip 5*5*60
Calf raises 3*20
Crosstrainer 5 min.
2012-12-13
Light deadlift
Squat 3*5*60 / 5*80 / 5*100
High front squat 3*5*60 / 5*80 / 5*100
Deadlift "romanian style" 5*60 / 5*100 / 5*140 / 5*180 / 5*220
Leg press 3*20
Calf raises 3*20
Pull down abs 1*20
High front squat 3*5*60 / 5*80 / 5*100
Deadlift "romanian style" 5*60 / 5*100 / 5*140 / 5*180 / 5*220
Leg press 3*20
Calf raises 3*20
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
Side rotations 2*20
Crosstrainer 10 min.
2012-12-12
Shoulders / Upper Back
Bench, wide/medium grip 4*5*60 / 4*5*80 / 2*5*100
Military press from behind the neck 10*5
Kettlebell military press 2*20
Pulley shoulders 2*20
Push up machine 1*20
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 7*10
Kettlebell military press 2*20
Pulley shoulders 2*20
Push up machine 1*20
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 7*10
2012-12-11
Deadlift
High front squat 3*5*60 / 5*80 / 5*100
Deadlift 5*60 / 5*100 / 5*140 / 5*180 / 5*220
With belt 1*240 / 1*260 / 1*280 / 5*300
Leg press 3*20
Deadlift 5*60 / 5*100 / 5*140 / 5*180 / 5*220
With belt 1*240 / 1*260 / 1*280 / 5*300
Leg press 3*20
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
Side rotations 2*20
2012-12-10
Bench
Bench with dumbbell 3*10
Bench, narrow grip 3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 3*6*120
Bench with camber bar, narrow grip 3*10
Deep shorts, 1" off the chest, narrow grip 3*10
Incline bench with dumbbell 3*10
Tricep exercises with bands 5*10
Tate press 2*20
Bench, narrow grip 3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 3*6*120
Bench with camber bar, narrow grip 3*10
Deep shorts, 1" off the chest, narrow grip 3*10
Incline bench with dumbbell 3*10
Tricep exercises with bands 5*10
Tate press 2*20
morning.
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, narrow grip 5*5*60
Calf raises 3*20
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, narrow grip 5*5*60
Calf raises 3*20
Crosstrainer 5 min.
2012-12-05
shoulders / upper back
Bench, wide/medium grip 4*5*60 / 4*5*80 / 2*5*100
Military press from behind the neck 10*5
Kettlebell military press 2*20
Pulley shoulders 2*20
Push up machine 1*20
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 7*10
Kettlebell military press 2*20
Pulley shoulders 2*20
Push up machine 1*20
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 7*10
2012-12-04
Deadlift
Front squat 3*5*60 / 5*80 / 5*100 / 5*110 / 1*120 / 1*130
Deadlift 5*60 / 5*100 / 5*140 / 5*180 / 5*220
With belt 1*260 / 1*280
Leg press 3*20
Deadlift 5*60 / 5*100 / 5*140 / 5*180 / 5*220
With belt 1*260 / 1*280
Leg press 3*20
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
Side rotations 2*20
morning..
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, narrow grip 5*5*60
Calf raises 5*10
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, narrow grip 5*5*60
Calf raises 5*10
Crosstrainer 5 min.
2012-12-03
Bench
Bench, narrow grip 3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 3*5*120
Bench with camber bar, narrow grip 3*10
Deep shorts, 1" off the chest, narrow grip 3*10
Incline bench with dumbbell 3*10
Tricep exercises with bands 5*10
Tate press 2*20
Bench with camber bar, narrow grip 3*10
Deep shorts, 1" off the chest, narrow grip 3*10
Incline bench with dumbbell 3*10
Tricep exercises with bands 5*10
Tate press 2*20
morning.
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, narrow grip 5*5*60
Calf raises 5*10
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, narrow grip 5*5*60
Calf raises 5*10
Crosstrainer 5 min.
2012-11-30
Light deadlift
Front squat 3*5*60 / 5*80 / 5*100
Deadlift "romanian style" 5*60 / 5*100 / 5*140 / 5*160 / 5*180
Leg press 3*20
Pull down abs 1*20
Deadlift "romanian style" 5*60 / 5*100 / 5*140 / 5*160 / 5*180
Leg press 3*20
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
Side rotations 2*20
2012-11-29
morning....
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, medium grip 5*5*60
Calf raises 5*10
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, medium grip 5*5*60
Calf raises 5*10
Crosstrainer 5 min.
2012-11-28
shoulders / upper back
Bench, wide grip 3*5*60 / 3*5*80 / 4*5*100
Military press from behind the neck 10*5
Kettlebell military press 2*10
Pulley shoulders 2*20
Push up machine 1*20
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 7*10
Kettlebell military press 2*10
Pulley shoulders 2*20
Push up machine 1*20
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 7*10
morning...
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, medium grip 5*5*60
Calf raises 5*10
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, medium grip 5*5*60
Calf raises 5*10
Crosstrainer 5 min.
2012-11-27
Deadlift
Front squat 3*5*60 / 5*80 / 5*100 / 1*110 / 1*120
Deadlift 5*60 / 5*100 / 5*140 / 5*180 / 5*220
With belt 1*250 / 1*270 / 1*290 / 10*250
Leg press 3*20
Deadlift 5*60 / 5*100 / 5*140 / 5*180 / 5*220
With belt 1*250 / 1*270 / 1*290 / 10*250
Leg press 3*20
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
Side rotations 2*20
morning..
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, medium grip 5*5*60
Calf raises 5*10
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, medium grip 5*5*60
Calf raises 5*10
Crosstrainer 5 min.
2012-11-26
Bench
Bench, narrow grip 3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 3*4*120
Bench with camber bar, narrow grip 3*10-6*60-100
Deep shorts, 1" off the chest, narrow grip 3*10-6*60-100
Bench with dumbbell 3*10
Tricep exercises with bands 5*10
Tate press 2*20
Bench with camber bar, narrow grip 3*10-6*60-100
Deep shorts, 1" off the chest, narrow grip 3*10-6*60-100
Bench with dumbbell 3*10
Tricep exercises with bands 5*10
Tate press 2*20
morning.
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*130
Bench, medium grip 5*5*60
Calf raises 5*10
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*130
Bench, medium grip 5*5*60
Calf raises 5*10
Crosstrainer 5 min.
2012-11-23
Light deadlift..
Front squat 3*5*60 / 5*70 / 5*80 / 5*90
Deadlift "romanian style" 5*5*60-160
Leg press 3*20
Pull down abs 1*20
Deadlift "romanian style" 5*5*60-160
Leg press 3*20
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
Side rotations 2*20
morning....
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120
Bench, medium grip 5*5*60
Calf raises 5*10
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120
Bench, medium grip 5*5*60
Calf raises 5*10
Crosstrainer 5 min.
2012-11-22
shoulders / upper back
Bench, wide grip 3*5*60 / 3*5*80 / 4*5*100
Military press from behind the neck 10*5
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 7*10
Military press from behind the neck 10*5
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 7*10
morning...
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*110
Bench, medium grip 5*5*60
Calf raises 5*10
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*110
Bench, medium grip 5*5*60
Calf raises 5*10
Crosstrainer 5 min.
2012-11-21
Light deadlift..
Front squat 5*5*60-80
Deadlift 5*60 / 5*100 / 5*140 / 3*180 / 2*220
With belt 5*260
Deadlift 5*60 / 5*100 / 5*140 / 3*180 / 2*220
With belt 5*260
Leg press 3*20
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
Side rotations 2*20
morning..
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100
Bench, medium grip 5*5*60
Calf raises 5*10
Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100
Bench, medium grip 5*5*60
Calf raises 5*10
Crosstrainer 5 min.
2012-11-18
Bench
Bench with dumbbell 3*10
Bench, narrow grip 3*10-6*60 / 6*80 / 6*100 / 6*120 / 3*6*110
Bench with camber bar, medium grip 3*10
Deep shorts, 1" off the chest, medium grip 3*10
Bench with dumbbell 3*10
Tricep exercises with bands 5*10
Tate press 1*20
Bench, narrow grip 3*10-6*60 / 6*80 / 6*100 / 6*120 / 3*6*110
Bench with camber bar, medium grip 3*10
Deep shorts, 1" off the chest, medium grip 3*10
Bench with dumbbell 3*10
Tricep exercises with bands 5*10
Tate press 1*20
morning.
Crosstrainer 5 min.
Squat 5*5*60-90
Calf raises 5*10
Bench, medium grip 5*5*60
Crosstrainer 5 min.
Squat 5*5*60-90
Calf raises 5*10
Bench, medium grip 5*5*60
Crosstrainer 5 min.
2012-11-17
light morning.....
Squat 3*5*60
Front squat 3*5*60
Deadlift "romanian style" 5*5*60-140
Leg press 3*20
Front squat 3*5*60
Deadlift "romanian style" 5*5*60-140
Leg press 3*20
Calf raises 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
Side rotations 2*20
2012-11-15
shoulders / upper back
Bench, wide grip 3*5*60 / 3*5*80 / 4*5*100
Military press from behind the neck 10*5
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10
Pull ups 3*5
Lat pulls behind to neck 3*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Tricep exercises with bands 5*10
Biceps curl 5*10
Military press from behind the neck 10*5
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10
Pull ups 3*5
Lat pulls behind to neck 3*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Tricep exercises with bands 5*10
Biceps curl 5*10
2012-11-05
Light night in Vegas..
Bench 9*5
Deadlift 5*5
Lat pulls straight bar 3*10
Deadlift 5*5
Lat pulls straight bar 3*10
2012-11-02
Light leg day
Squat 5*5*60
Front squat 5*5*60
Front squat 5*5*60
Leg press 5*20
Calf raises 3*10
Pull down abs 1*20
Crunch 2*20
Leg raises 1*20
2012-11-01
Bench
Bench, narrow grip
3*10-6*60 / 4*70 / 4*80 / 2*90 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140
Bench with camber bar, narrow grip 3*8*60-100
Deep shorts, 1" off the chest, narrow grip 5*8*60-100
Bench with dumbbell 3*10
Pull ups 3*5
Lat pulls behind to neck 3*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Tricep exercises with bands 5*10
Biceps curl 5*10
3*10-6*60 / 4*70 / 4*80 / 2*90 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140
Bench with camber bar, narrow grip 3*8*60-100
Deep shorts, 1" off the chest, narrow grip 5*8*60-100
Bench with dumbbell 3*10
Pull ups 3*5
Lat pulls behind to neck 3*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Tricep exercises with bands 5*10
Biceps curl 5*10
2012-10-31
Leg evening
Crosstrainer 5 min.
Squat 5*5*60
Front squat 5*5*60
Squat 5*5*60
Front squat 5*5*60
Leg press 5*20
Calf raises 5*10
Crosstrainer 5 min.
2012-10-30
Deadlift
Deadlift 3*5*70 / 2*5*120 / 3*160 / 2*200
with belt 1*220 / 1*240 / 1*260 / 1*280 / 1*300 / 1*320 / 1*340 / 5*300
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
Side rotations 2*20
morning..
Crosstrainer 5 min.
Bench, narrow grip 9*5*60
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10
Crosstrainer 5 min.
Bench, narrow grip 9*5*60
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10
Crosstrainer 5 min.
2012-10-29
Bench
Bench with dumbbell 3*10
Bench, narrow grip
3*10-6*60 / 4*80 / 4*100 / 2*120 / 2*140 / 1*150
Bench, medium grip
2*60 / 2*80 / 2*100 / 2*120 / 1*130 / 1*140 / 1*150 / 1*160
Bench with camber bar, medium grip 5*10-6*60-100
Deep shorts, 1" off the chest, medium grip 5*10-6*60-100
Bench with dumbbell 2*10
Tricep exercises with bands 5*10
Tate press 2*20
Bench, narrow grip
3*10-6*60 / 4*80 / 4*100 / 2*120 / 2*140 / 1*150
Bench, medium grip
2*60 / 2*80 / 2*100 / 2*120 / 1*130 / 1*140 / 1*150 / 1*160
Bench with camber bar, medium grip 5*10-6*60-100
Deep shorts, 1" off the chest, medium grip 5*10-6*60-100
Bench with dumbbell 2*10
Tricep exercises with bands 5*10
Tate press 2*20
morning.
Crosstrainer 5 min.
Leg press 5*20
Crosstrainer 5 min.
Leg press 5*20
Crosstrainer 5 min.
2012-10-26
Leg evening
Squat 5*5*60
Front squat 5*5*60
Front squat 5*5*60
Leg press 5*20
Calf raises 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
Side rotations 2*20
morning....
Crosstrainer 5 min.
Bench 9*5*60
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10
Crosstrainer 5 min.
Bench 9*5*60
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10
Crosstrainer 5 min.
2012-10-25
Upper back
Bench 9*5*60
Lat pulls behind to neck 2*10
Lat pulls straight bar 2*10
Chest supported row 2*10
Rear delt 2*10
Pull down machine 2*10
Lat pulls 2*10
Lat pulls behind to neck 2*10
Lat pulls straight bar 2*10
Chest supported row 2*10
Rear delt 2*10
Pull down machine 2*10
Lat pulls 2*10
morning...
Crosstrainer 5 min.
Leg press 5*20
Crosstrainer 5 min.
Leg press 5*20
Crosstrainer 5 min.
2012-10-23
Deadlift
Squat 5*5
Deadlift 3*5*60 / 5*100 / 5*140 / 3*170 / 2*200
Deadlift 3*5*60 / 5*100 / 5*140 / 3*170 / 2*200
with belt 1*230 / 1*260 / 1*280
Leg press 5*20
Calf raises 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
Side rotations 2*20
morning..
Crosstrainer 5 min.
Bench 9*5*60
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10
Crosstrainer 5 min.
Bench 9*5*60
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10
Crosstrainer 5 min.
2012-10-22
Bench
Bench with dumbbell 3*10-6
Bench, medium grip
3*10-6*60 / 4*80 / 4*100 / 2*120 / 2*140 / 1*150 / 1*160
1*170 / 1*172,5 / 4*150 / 4*145 / 4*140 / 10*120
Tricep exercises with bands 3*10
Tate press 1*20
Bench, medium grip
3*10-6*60 / 4*80 / 4*100 / 2*120 / 2*140 / 1*150 / 1*160
1*170 / 1*172,5 / 4*150 / 4*145 / 4*140 / 10*120
Tricep exercises with bands 3*10
Tate press 1*20
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