In the morning..
new week.. same tricks..Squat3*5*60 / 5*100 / 5*120 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 In the evening.. bench with shirt..
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squat and deadlift again..
Light squat3*5*60 / 5*80 / 5*100 Light deadlift “gorilla style” 5*60 / 5*100 / 5*140 / 1*180 / 1*200 / 1*220 / 1*230 / 1*240 Leg extension 5*5Calf raise 5*5Pull down abs 1*20 We organize small powerlifting competition in METAL Gym tomorrow..
In the evening – Speed bench..
Speed bench.. +60 kilos chains..warm-up + 9*3*48-68 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
In the morning..
Light squat3*5*60 / 5*80 / 5*100 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
little bit squats and deadlift..
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
Box squat, etc..
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 »
In the evening.. military press, etc..
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
In the morning..
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..
Squat and deadlift..
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..
In the evening – Speed bench..
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..
