Archive / Anon treeniblogi

Anon treeniblogi

In the morning..

Light squat 5*5Light deadlift “romanian style” 5*5Leg press 3*10Leg extension 3*10Calf raise 3*10Pull down abs 1*20

Deadlift..

Squat3*5*60 / 5*100 / 5*140 RAW deadlift “gorilla style” 3*5*120 / 5*160 / 5*200 / 1*240 / 1*280 Pull down abs one leg front 2*20Crunch 2*20Side crunch 2*20Side rotations 2*20

In the evening.. military press, etc..

Military press with chains, reverse grip 10*5*28 + 20-60 kilos chains Chest press with chains5*10*20-100 kilos chainsBiceps 10*10 Tricep machine 3*10Pull ups 3*5Pull down machine2*10Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10

light morning..

Squat 5*5Deadlift “romanian style” 5*5Leg press 3*10Leg extension 3*10Calf raise 3*10Pull down abs 1*20

Bench day..

Raw bench5*10*20-60 / 5*80 / 3*100 / 2*120 / 1*130 / 1*140 / 1*150 Bench with 20 kilos chains Gear: METAL Jack shirt 3*148 no touch 3*168 no touch 3*188 no touch 1*208 no touch 1*228 touch 4″ board press with Jack shirt 1*230 / 5*200 Kettlebell military press 6*10Triceps 3*10Pull ups 3*5Pull down machine Read More »

training in the pool..

About one week ago.. I had hard training in the pool.. running, jumping and walking.. it was too hard for my knee.. so, after that the knee was warm and swollen.. ice, rest and training only bench.. now, knee is better, so I start squat and deadlift training again soon..

Speed bench..

Speed bench.. +40 kilos chains..warm-up + 9*3*48-68 Military press machine 3*10Tricep/chest press machine 3*10Pull ups 3*5Pull down machine2*10Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10Biceps 6*10

light squat, etc..

Squat3*5*60 / 5*100 / 5*120 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

Squat and deadlift..

Squat3*5*60 / 5*100 / 5*140 / 1*150 / 1*160 / 1*170 Romanian deadlift5*60 / 5*100 / 5*140 / 5*160 / 5*170 Leg press 5*10Pull down abs one leg front 2*20Crunch 2*20Side crunch 2*20Side rotations 2*20

In the evening – Full gear bench..

Bench with METAL JACK shirt..warm-up 7*10-5*28-108 + 20 kilos chains5*128 + 20 kilos chains, no touch3*148 + 20 kilos chains, no touch2*168 + 20 kilos chains, no touch1*188 + 20 kilos chains, no touch1*208 + 20 kilos chains, touch5*178 + 20 kilos chains, no touch Military press machine 3*10Tricep/chest press machine 3*10Pull ups 3*5Pull down machine2*10Chest Read More »