Bench, medium grip 3*10 / 5*5Peck deck 5*10Military press machine 5*10Tricep/chest press machine 5*10

Bench, wide grip 5*10 / 5*5Pull down machine 2*10Chest supported row 2*10Lat pulls straight bar 2*10Rear delt 2*10

Dip press with METAL black catapult 5*10Peck deck 5*10Dumbbell incline bench 5*10Side rises 5*10

Bench, medium grip 3*10 / 5*5Military press machine 3*10Tricep/chest press machine 3*10Pull ups 3*5Pull down machine 2*10Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10Biceps 9*10 Feeling is good.. 😉

In hospital again.. my knee surgery was yesterday.. feeling is better now.. physical therapist gave me a hand weights.. so, no problem.. 😉

Military press with chains 5*10 / 5*5 Chest press with chains 5*10Pull ups 3*5Pull down machine 2*10Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10Tricep machine 1*10Biceps 3*10

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

Squat 5*5 RAW deadlift “gorilla style” 3*5*120 / 5*160 / 5*200 / 1*230 / 1*260 Pull down abs one leg front 2*20Crunch 2*20Side crunch 2*20Side rotations 2*20

Raw bench3*10*20-60 / 5*80 / 3*100 / 2*120 Bench with 40 kilos chains Gear: METAL Jack shirt 5*148 no touch 3*168 no touch 2*188 no touch 1*208 no touch 1*188 touch   8″ board press with Jack shirt 3*210 / 3*220 / 3*230 / 2*240 Side rises 2*10 Pull down machine 2*10

Speed bench with 40 kilos chains..warm-up + 9*3*28-68 Kettlebell military press 6*10Tricep/chest press machine 3*10Pull down machine 4*10Lat pulls straight bar 2*10