Bench press RAW 20 kg*12*2 30 kg*8 40 kg*6 50 kg*5 62 kg*2 67,5 kg*3*3 on board 3 cm 72 kg*2*3 on board 3 cm 77 kg *1*3 on board 3 cm in equipment 85*1on board 3 cm 90*1 on board 3 cm 95*1*2 on board 3 cm dumbbell bench press 12 kg *12*3
Light box squat 20 kg*12*3 30 kg*8*2 40 kg*5 50 kg*5 60*3*9 sets extension on the simulator 20*3 hyperextension 12*5 ABS workout
High-speed bench press 20 kg*20 30 kg *15 45 kg*22 30 kg*30 french press 15*12*3 Biceps lifting (barbell) 20kg*15*3 30 kg*10*2 Biceps lifting (dumbbells) 8 kg * 15 reps 7kg * 15 reps 6kg * 15 reps 5kg * 15 reps 14 kg*15*4 sets 16 kg*20*3 sets Standing dumbbell shoulder swings 9kg *12 reps 8kg Read More »
Squat RAW 20 kg*12 40 kg*10 50 kg*10 60 kg*10 70 kg*10 80 kg*8 90 kg*7 Squat equipment ( straps down) a wide stance 100 kg*2 120 kg*2 130 kg*2 140 kg*3 Deadlift 50 kg*12 80 kg*12 110 kg*5*5
Monday 7.4.2014 Raw Squat 60 10×2 80 10×1 100 10×1 110 10×1 120 10×1 130 10×1 140 10×1 legpress Wednesday 9.4 Raw benchpress 60 20×1 80 12×3 100 10×2 80 10×2 deciline press chests…
Bench press RAW 20 kg*20*3 30 kg*12 40 kg*5 50 kg*5*2 55 kg*5*3 62,5 kg*3*3 Bench press in equipment 80 kg*2 on board 8 cm 90 kg*2 on board 8 cm 105 kg*2 on board 8 cm Slingshot 80 kg*1 80 kg*3 *2 Triceps in the block simulator 15*4 sets Biceps lifting (dumbbells) 4 kg*12 5 kg*12 6 kg*12 Read More »
2.4 bechpress 60 1×1 80 10×1 90 10×1 100 6×1 110 6×1 120 4×1 100 10+10 Shoulders…. 4.4 deadlift 60 10×1 100 10×1 120 10×1 140 10×1 160 10×4
Deadlift 15 kg*12*3 45 kg*12*2 55 kg*12*2 85 kg*5*2 95 kg*5 105 kg*5 115 kg*1 125 kg*1 135 kg*1 145 kg*1 ( I do not know, how I did it 😀 ) Easy Bench press 15 kg*12 25 kg*12 35 kg*5 45 kg*5 55 kg*5 65 kg*1 72,5 kg*1
Full raw Squat: 60 10×1 80 10×1 100 10×1 110 10×1 120 10×1 135 10×1 Good morning 145 6×2 Something extra leg sets…. bodyweight 100kg..
