SQ Max Effort

Box Squat - 5x55,5x65,5x70,5x75,5x80,3x85,2x90
Bulgarian split squat - 3x8x20kg
45% back extension - 4x8x20 kg
hanging leg raise - 2x6,1x5
standing crunches - 3x15

Treadmill 11% 5 Km/h 30

BP Max Effort

Flat BP - 10x60,5x70,5x80,5x90,3x94,3x98
skull crushers - 4x10x30 (12 each side + bar)
triceps pushdown - 3x15x15
pull ups 3x5, 2x4 (5 kg additional)
side raises 3x10x8, superset bent over side raises 3x8x6
biceps alternating curls 3x12x14

Repetition Effort SQ

Front squat 5x10x30
DL 1x5x55,1x5x95,4x5x105
GM 4x10x30
Hanging leg raise 1x6,2x5
Crunches 4x15x40

Treadmill 30 min 11% incline, 5 Kmh

Repetition Effort BP

Incline Dbell BP 10x14,10x18,10x22,15x24,12x26,8x28
Skull crushers 2x10x32, 2x8x32
BO rows 4x8x60 (increase reps to 10)
MP 5x6x40 (increase to 45)
Flies 3x10x9
Machine biceps curls 1x10x35, 2x8x35

Squat Max Effort

Box squat 5x55,5x65,5x70, 3x74,3x78,3x82 (felt very heavy, probably lack of food today)
45% back extension 4x8x20
Leg raises 1x6,2x5
Standing crunches 3x12x35

Thursday 4.12.2008.

Max effort BP

BP 10x60, 5x70, 5x75, 5x80, 5x84, 3x85, 3x90, 2x3x95
Skull crushers 1x10x10, 3x10x12,5
Triceps pushdowns 3x15x25
Pull up - 5x5 (5 KG)
Lateral raise + BO lateral raise (3x10x8, 3x10x6)
Alternating biceps curls 3x10x14

30 min treadmill 11% 5 kmh

Monday 1.12.2008.

Repetition effort - Bench

Incline dbell 10x14, 10x18, 10x22, 15x24, 12x26 8x28
Dips 3x8, 1 x7 60 sec rest
Chin ups - 2x8, 2x6
MP 5x5x40
Lateral raise 3x10x9
Biceps curl 3x10 x35