Bench with dumbbell 2*10Bench, wide grip3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 1*130 / 1*140 / 5*110Deckline bench with dumbbell 2*10Incline bench with dumbbell 2*10Pec deck 2*10Triceps exercises with bands 2*10Tate press 2*20

Squat3*5*60 / 5*80 / 5*100 / 1*120 / 1*140 / 1*160 / 1*180 / 1*200Pull down abs 1*20Pull down abs one leg front 2*20Crunch 2*20Leg raises 1*20Side crunch 2*20Side rotations 2*20

Squat 10*5*60-100 Bench, wide grip 10*5*50-90

Back to gym.. I’ve had a sore, so I had to rest for the few weeks…Lower back reverse 1*10Lower back bench 1*10Double arm swings with kettlebell 1*10Pull trough 1*10Deadlift5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 1*160 / 1*180 / 3*1*200Lat pulls with V-handle 2*10Lat pulls with wide v-handle 2*10Chest supported row 2*10Rear Read More »

Lower back reverse 1*10Lower back bench 1*10Double arm swings with kettlebell 1*10Pull trough 1*10Deadlift5*60 / 5*90 / 5*120 / 5*150 / 5*180with belt 2*210 / 2*240 / 2*270Sumo deadlift with METAL JACK Sumo deadlift suit + belt1*230 / 1*270 / 1*310 / 1*350Lat pulls with V-handle 2*10Lat pulls with wide v-handle 2*10Body supported row with Read More »

Bench with dumbbell 3*10Bench, wide grip3*5*60 / 5*80 / 5*100 / 1*120 / 1*140 / 3*1*160 / 5*5*130 / 10*110Deckline bench with dumbbell 2*10Incline bench with dumbbell 2*10Pec deck 2*10Triceps exercises with bands 5*10Tate press 1*20

17″ box squat with “kill/spider bar”3*5*62,5 / 5*102,5 / 5*142,5With METAL JACK briefs, belt and new METAL IPF approved knee sleeves.1*182,5 / 1*202,5 / 1*222,5 / 1*242,5 / 1*262,5 / 1*282,5Leg press 1*25Leg extension 1*25Calf raises 1*50Lower back reverse 1*10Pull trough 1*10Double arm swings with kettlebell 1×10Lower back bench 1*10Pull down abs 1*20Pull down abs Read More »

I rested last week, because my body temperature was little bit high and I had flu.. today morning I trained lightly..Squat 6*5*60-100Bench, wide grip 6*10*50-70Pull down machine 3*10Lat pulls straight bar 3*10Now I am ready to go next week’s hard training..

Squat 10*5*60-140Calf raises 1*50Bench, wide grip 6*10*50-70Pull down machine 3*10Lat pulls straight bar 3*10

Lower back reverse 1*10Lower back bench 1*10Double arm swings with kettlebell 1*10Pull trough 1*10Deadlift5*60 / 5*90 / 5*120 / 5*150 / 5*180with belt 2*210 / 2*240 / 2*270 / 2*300Sumo deadlift with METAL JACK Sumo deadlift suit + belt1*220 / 1*260 / 1*300Lat pulls with V-handle 3*10Body supported row with barbell 10*10Rear delt 3*10Pull down Read More »