Its been busy week so far. Trained chest, shoulders and triceps on wednesday and drills tonight – beautiful weather last couple of days – love it.
Rack benchpress – 2x warm up sets – 10r 105kg, 8r 115kg, 6r 120kg – strong today
Incline DB press – 8,8r 45kg, 7r 50kg – good effort
Flat DB flyes (feet up on the bench) – 10,8,6r 30kg
DB pullover – 12,12r 40kg
Standing press – 10,8,6r 65kg
Standing lateral raises – 10r 17,5kg 8,6r 20kg
Barbell upright rows – 3x10r 50kg
Bent-over lateral raises – 10,8,7r 22,5kg
Close-grip benchpress off the pins – 10r 75kg, 8r 80kg, 6r 85kg – strong!
Decline bench – lying DB extensions – 3x10r 20kg DB
Dips – 12,10r BW
All done in 65min. + stretching and foam rolling. Great workout!! Felt strong today, good intensity.
Drills today – again late in the evening – Hill sprints – 3 rounds
Steps – up&down – 3 rounds
Combo: Strap pulls TRX 3×15
Strap press ups TRX 3×15
Twisting hanging leg raises with straight legs 3×15
All done in 15 min. + stretching and foam rolling. Good session, short and intensive. Love runnning outside…
I`ve been shoping this week as I do almost every week on farmes market – lots of fresh vegetable, fruit, eggs, potatoes, mix nuts… Trying to eat well – if I wanna perform at the highest level then I have to take care of my body too – it will pay you later.
