Light squat3*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*5Calf raise 5*5Pull down abs 1*20

16″ box squat with camber bar 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 1*150 / 1*160 Romanian deadlift5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 5*160 Leg press 5*10Pull down abs one leg front 2*20Crunch 2*20Side crunch 2*20Side rotations 2*20 some dude was eating something bad.. farting is not funny.. Read More »

Military press with chains, reverse grip 10*5*28 + 20-80kg chains Tricep/chest press machine 6*10Pull ups 3*5Pull down machine2*10Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10Biceps 11*10

Light squat3*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*5Calf raise 5*5Pull down abs 1*20   in the evening.. something bench..

Light squat3*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*5Calf raise 5*5Pull down abs 1*20 next.. stretch and rest for the weekend..

Speed bench.. +60 kilos chains..warm-up + 9*3*68 Kettlebell military press 6*10Tricep/chest press machine 3*10Pull ups 3*5Pull down machine2*10Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10Biceps 11*10 ..ok training..

Light squat3*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*5Calf raise 5*5Pull down abs 1*20 feels good.. in the evening speed bench..

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 Read More »

I start here my training diary again..