Squat & deadlift..

Exercise bike 5 min.
Squat with chains 5*5 / 2*1
Deadlift with chains, "gorilla" style 5*5
Calf raise 3*20
Leg extension 3*10
Crunch 1*20
Side crunch 2*20
Side rotations 2*20

2010 WPC Worlds TV broadcast..

My squat accident after about 30 min..

Bench..

Sofa press, narrow grip 3*10 / 1*5 / 10*3 / 1*5
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10

Speed bench..

Speed bench with chains 2*10 / 2*5 / 9*3
Military press with kettlebell 4*10
Chest / Tricep machine 2*20
Tate press 2*20
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10

squat & deadlift.....

Exercise bike 5 min.
Squat with chains 6*5
Deadlift 5*5
Leg press 3*20
Glutes / hamstring machine 1*20
Pull through 1*20
Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 1*20
Leg raises 1*20

morning...

Exercise bike 5 min.
Light bench, wide grip 5*10
Calf raise 3*20
Leg extension 3*20
Crosstrainer 10 min.

military press..

Exercise bike 5 min.

Military press with chains, reverse grip 10*5
Peck deck 1*20

Chest / Tricep machine 1*20
Pull ups 3*5

Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10 
Pull down machine 2*10
Biceps 6*10

In the morning..

Exercise bike 5 min.
Light squat 5*5
Light deadlift "romanian style" 5*5
Calf raise 3*20
Leg extension 3*20
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 10 min.

squat & deadlift..

Exercise bike 5 min.
Squat 5*5
Deadlift, "gorilla" style 5*5
Leg press 3*20
Glutes / hamstring machine 1*20
Adduction / abduction machine 2*20
Pull through 1*20
Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 1*20
Leg raises 1*20

morning.. friday!!!

Exercise bike 5 min.
Light bench, wide grip 5*10
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10 
Calf raise 3*20
Leg extension 3*20
Crosstrainer 10 min.

Bench..

Sofa bench, narrow grip 3*10 / 10*5
Pull ups 3*5
Military press machine 1*20
Chest / Tricep machine 1*20
Pull down machine 2*20
Biceps 3*20

Light morning..

Exercise bike 5 min.
Light squat 5*5
Light deadlift "romanian style" 5*5
Calf raise 3*20
Leg extension 3*20
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 10 min.

squat & deadlift..

Exercise bike 5 min.
Squat 5*5
Deadlift 5*5
Leg press 3*20
Glutes / hamstring machine 1*20
Adduction / abduction machine 2*20
Pull through 1*20
Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 1*20
Leg raises 1*20

morning..

Exercise bike 5 min.
Light bench, wide grip 5*10
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10 
Calf raise 3*20
Leg extension 3*20
Crosstrainer 10 min.

Bench with chains..

Bench with chains, narrow grip 3*10 / 6*3-10
Military press with kettlebell 4*10
Chest / Tricep machine 1*20
Pull ups 3*5
Pull down machine 2*15
Biceps 3*15

light morning..

Exercise bike 5 min.
Light squat 5*5
Light deadlift "romanian style" 5*5
Calf raise 3*20
Leg extension 3*20
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 10 min.

In the evening..

Exercise bike 5 min.
Squat 5*5
Deadlift, "gorilla style" 5*5
Leg press 3*20
Glutes / hamstring machine 1*20
Adduction / abduction machine 2*20
Pull through 1*20
Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 1*20
Leg raises 1*20

In the morning..

Exercise bike 5 min.
Light bench, wide grip 5*10
Calf raise 3*20
Leg extension 3*20
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10
Crosstrainer 10 min.

Military press..

Exercise bike 5 min.

Military press with chains, reverse grip 10*5
Peck deck 1*20

Dip machine 1*20

Chest / Tricep machine 1*20
Pull ups 3*5
Pull down machine 2*20
Biceps 3*20

In the morning..

Exercise bike 5 min.
Light squat 5*5
Light deadlift "romanian style" 5*5
Calf raise 3*20
Leg extension 3*20
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 10 min.

legs and back..

Exercise bike 5 min.
Squat 5*5
Deadlift 5*5
Leg press 3*20
Glutes / hamstring machine 1*20
Adduction / abduction machine 2*20
Pull through 1*20
Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 1*20
Leg raises 1*20

Light morning..

Exercise bike 10 min.
Light bench, wide grip 5*10
Calf raise 3*20
Leg extension 3*10
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 10 min.

light bench..

Bench, narrow grip 6*10-2 / 10*1
Military press machine 1*20
Chest / Tricep machine 1*20
Pull ups 3*5
Pull down machine 2*15
Biceps 3*15

light evening,,

Exercise bike 10 min.
Light squat 5*5
Light deadlift "romanian style" 5*5
Calf raise 3*15-20
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 10 min.

legs and back..

Exercise bike 5 min.
Squat 5*5
Deadlift, "gorilla style" 5*5
Leg press 3*20
Glutes / hamstring machine 1*20
Adduction / abduction machine 2*20
Pull through 1*20
Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 1*20

Light day..

Exercise bike 10 min.
Light squat 5*5
Light bench 5*10
Light deadlift "romanian style" 5*5
Calf raise 3*15
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 10 min.

In the evening..

Bench with chains, narrow grip 10*5
Military press with kettlebell 4*10
Chest / Tricep machine 2*10
Pull ups 3*5
Pull down machine 2*10
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10
Biceps 6*10

Light morning..

Exercise bike 10 min.
Light squat 5*5
Light bench 5*10
Light deadlift "romanian style" 5*5
Calf raise 3*15
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 10 min.

light exercise...

Exercise bike 10 min.
Light squat 5*5
Light bench 5*10
Light deadlift "romanian style" 5*5
Calf raise 3*15
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 10 min.

In the evening...........

Exercise bike 5 min.
Squat 5*5
Deadlift 5*5
Leg press 3*20
Glutes / hamstring machine 1*20
Adduction / abduction machine 2*20
Pull through 1*20
Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 1*20

In the morning..

Exercise bike 10 min.
Light squat 5*5
Light bench 5*10
Light deadlift "romanian style" 5*5
Calf raise 3*15
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 10 min.

In the evening..

Military press with chains, reverse grip 3*10 / 5*5
Peck deck 3*10
Chest / Tricep machine 6*10
Pull ups 3*5
Pull down machine 2*10
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10
Biceps 6*10

In the morning..

Exercise bike 10 min.
Light squat 5*5
Light bench 5*10
Light deadlift "romanian style" 5*5
Calf raise 3*15
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 10 min.