Heavy leg day on saturday morning

Had to train on saturday because spent friday with my brother visiting some people. So how it went...

Squat - 5 warm up sets; 5r 200kg, 2r 200kg(failed on 3rd rep - just my mind playing), 5r 200kg *using belt

Leg press - 15r 300kg, 15r 325kg

Stiff leg deadlift - 8r 140kg, 8r 160kg *belt+wrist straps

Standing calf raises - 1xwarm up set; 2x10r 312,5kg

Crunches(DB on chest) - 2x15r 50kg

All done in 45min. + stretching&foam rolling for recovery. Good session, need to improve my squat step by step, I am getting stronger each week.

Training with my little brother :-)

Had a visit today - my little brother - so we trained at the same time and had a good time and fun :-)

Shoulders&arms today - started in the power rack.

Shoulder press off the pins - 2 warm up sets - 5r 80kg, 5r 90kg strong!!

Heavy power lateral raises - 2x12r 20kg

Heavy barbell curls - 5r 50kg - warm up; 5r 62,5kg, 5r 65kg strong

Incline DB curls (45 degree bench) - 8r 25kg, 8r 27,5kg

Triceps pushdowns - 10r 95kg, 10r 100kg

Dips - 2x12r +25kg

All done in 45min. Really great workout! Enjoyed my brother company :-)

Chest&Back old school training

Had a great training session today! Feel like my strength is getting better and better.

Benchpress - 20r bar, 12r 60kg, 10r 100kg - warm up; 5r 125kg, 5r 127,5kg *strong

Incline DB press - 8r 50kg, 7r 55kg *goal was 8reps...next week will fight for that one more rep

Flat DB flyes - 12,10r 27,5kg *feet up on the bench

Rack deadlift - 5r 140kg - warm up; 5r 220kg, 5r 230kg

Wide grip pull ups to front - 8r +25kg, 8r + 30kg

Bent-over rows - 12,12,r 110kg

All done in 50min., felt good and strong.

Leg day and how I met Kai Green

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.

Leg press - 12,15r 300kg

Stiff leg deadlift - 8r 120kg, 8r 140kg * using belt and chalk

Standing calf raises - 10r 187,5kg - warm up; 2x10r 287,5kg

Crunch (Holding DB on chest) - 15r 35kg, 15r 40kg

Training done in 45min. + stretching&foam rolling. Quick protein shake and some rice cakes after workout for recovery and back to work with my clients.

Photo below is with Kai Green in New York - will write about it more as I promised.

Shoulders&arms

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) - 8r 22,5kg 8r 25kg

Pushdowns - 10r 60kg - warm up; 10r 90kg, 10r 95kg

Dips - 12,12r +20kg plate

All done in 30min. + stretching and foam rolling. Great intensity,felt strong.

I might do some mobility work tomorrow or just have a day off before heavy leg day on friday - trying to listen to my body.

New training program

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

Benchpress - 3 warm up sets - then - 2x5r 120kg nice and easy

Incline dumbbell press - 8r 45kg, 8r 50kg strong

Flat dumbbell flyes ( feet up on bench) - 2x12r 27,5kg

Deadlift from the rack (just above the knee level) - 5r 140kg - warm up; 5r 200kg, 5r 220kg

Chins (close-grip) - 5r BW - warm up; 2x8r +25kg

Barbell bent over rows (overhand grip) - 2x12r 105kg

Training done in 45min. + stretching&foam rolling; Good session!

Its been almost two weeks before my last training session - last time I trained was in Brooklyn, NY where I met Kai Green!
Picture showing here is from the gym Blink in NY, Brooklyn.

Training 21.-22.11. 2014

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 set 10r 140kg, 12r 100kg strong

Horizontal leg press - 10r 180kg, 8r 220kg, 6r 230kg strong

Lying leg curls - 10r 50kg, 8r 55kg, 6r 60kg strong

Standing one-leg leg curl - 12r 10kg, 10,10r 15kg each leg

Seated shoulder DB press - 10r 30kg, 10r 35kg, 8r 40kg  strong

Superset: Seated side laterals - 6,6r 20kg
               Lying one-arm incline bench laterals - 10,10r 10kg each arm

Drills - Prowler work - Push 90kg 15m & Pull 90kg 15m - 3 rounds
Abs: Combo - Roman chair sit-up 30r + Seated tucks 30r + Standing med ball 4kg wood chop 15r each side - 3 rounds

Foam rolling at the end. Having great weekend - kyphosis course all day today and working with some clients in the evening - scoliosis course tomorrow and clients in the evening.

Starting new training program on Monday - looking forward to it.