Trained legs on friday – it was very short but intense workout. Small amount of volume this time of the year. Squat – 20r bar, 12r 60kg, 10r 100kg, 8r 140kg, 5r 160kg – warm up; 5r 180kg, 5r 190kg *felt strong, havent trained legs for more then two weeks. […]
Yearly Archives: 2014
43 posts
Very busy and productive day today – trained shoulders&arms within 30min.! Shoulder press off the pins – 2x – warm up sets; 5r 70kg, 5r 80kg Heavy power lateral raises – 12,12r 20kg Heavy barbell curls – 5r 50kg – warm up; 5,5r 60kg Incline DB curls(45 degree incline) – […]
Today started new training plan – just for 4-6 weeks before I`ll start with my contest prep.I just came back from New York last thursday and still trying to get use to it – time change. I will write something about my trip in next couple of days. Chest&back today […]
Last two days were extremly busy and I am glad I could manage my workouts. Trained legs and shoulders yesterday and drills today. Leg extension – 12r 40kg, 12r 50kg, 10r 60kg, 8r 70kg, 6r 80kg strong Squat – 12r 100kg, 10r 140kg, 10r 160kg, 8r 180kg, + double drop […]
“A warrior does not give up what he loves, he finds the love in what he does”… That was my motto today as I had to dig really dip to go through this day. Trained in the evening today: Combo: Skipping rope 30seconds Box jumps […]
Been very busy last two days – trained but felt like is not 100%. Tuesday – drills Prowler work 80kg 15m push&pull – 3 rounds Combo: sledge hammer 6kg x20 KB swing 24kg x15 Hanging knee raises with twist x15 Med ball throw 10kg3 rounds non stop All done in […]
Trained back to day – this is my last week of training with this plan – nexxt week will start new one and can`t wait already!! Pulldowns to front – 2 warm up sets; 12r 87,5kg, 10r 95kg, 4r 110kg + drop set to 6r 80kg T-bar rows machine – 10,8,8r […]
Long day today – went for a long beautiful walk – later in the day – drills Prowler work – 15m push 70kg 3 rounds + pull 70kg 3 rounds Isometric ab&calf work Plank 3x60seconds Side plank 3x30seconds – holding each side for top contraction Standing one leg calf raises […]
Legs today – awesome day – started with a squat challenge – 1min. BW (91kg) 44 reps paralel – good warm up! Front machine squat – 10r 100kg, 8r 120kg, 6r 130kg Dumbbell lunges – 10r 30kg, 8r 35kg, 6r 40kg * each leg One-leg leg press – 3x12r 100kg […]