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

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

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

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

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

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

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

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

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

I started training again after injury.. My leg has recovered well now.. I start update my training blog turn of the year and now is time of promises for 2012.. My goal for 2012 is to pull new world record in deadlift.. Me and my family wish Happy New Year to all! My youngest daughter, Read More »