Pull ups day 5

13 7 6 6 5

37

Pull ups day 4

7x5, 1x4

Bench ME

BP 10x50, 5x70, 5x80, 5x90, 3x95, 3x100
Dbell skull crushers 4x8x15
Lateral raises 3x10x10
Low pulley 3x10x65
Biceps 3x10
Dips 3x8

Treadmill 20 min 10% incline 5 kmh

Pull ups day 3

9x4

Squat ME

20.3.2009.
Box squat 5x50, 5x70, 4x80, 2x85
Bulgarian split squat 3x10x7
Quad iso 4x35 sec
Leg raises 3x10

Pull ups day 2

Pyramind

1,2,3,4,5,6,7 4 6

38

Pull ups day 1

12, 8, 6, 5, 5

Upper body repetition

Uski bench 10x50, 10x60,10x65,10x70
Bo rows 2x10x60, 2x8x60
Seated MP 6x4x55
Dips 8,10,8
Rope pushdown 2x15
Biceps curl 3x10x15

Treadmill 30 min 10% 5 kmh

Pull ups

12 x4
1x3

Lower body rehab

1 Piston
4x4 pistons assisted
2x2 iso hold 1 leg
4x10x60 sl dl
45% back raise 4x10
abs hanging leg raise 3x5
treadmill 30 min 5 kmh 10 %

Pull ups

9x4

Pull ups

12.3.2009.

1,2,3,4,5,6, 5

Bench

12.3.2009.

Incline bench 5x50, 5x60, 5x70, 5x75, 3x80,3x85, 3x90
Dumbell skull crushers 4x10x12
Push ups 3xmax (15,14,14)
Cable rows 4x10x60
Shoulder raises 3x10x10
Biceps 3x10

Treadmill 30 min 5kmh 10% incline

Deadlift

11.3.2009.

Deadlift 5x50,5x90,3x110,3x120,3x130,3x140,3x145
Bulgarian split squat 3x10+12kg
Iso hold 4x35 sec
Hanging leg raise 3x10
crunches 3x15

Pull ups

11,8,6,5,5

Pull ups

4.3.2009.

7x4
1x3

Lower body rehab

5.3.2009.

Assisted pistons 4x3
Single leg iso hold 2x20 sec
SL DL 4x10x55
45% back raise 3x10
Treadmill 30 min 5 kmh 10% incline

Pull ups

9x3

Bench

3.3.2009.
Incline bench 5x50, 5x60, 5x70, 5x75, 3x80, 3x82,5 , 3x85
Cable row 4x12 x50
Triceps dbell skullcrushers 4x10x12
Flies 3x10x10
Rope pushdown 3x15
Biceps 3x6

Treadmill 30 min 10%, 5 kmh

Pull ups

1 2 3 4 2 4

10 sec pause, 2 min in the end

Deadlift

deadlift 5x50, 5x90,5x110, 3x115,3x120,3x130,3x135
bulgarian split squat 3x10 +10 kg
iso squat hold 4x30 sec
abs hanging leg raise 3x10
crunches 3x12

Pull ups

Max effort

9 7 5 5 4

90 sec pause

Upper body repetiton

1.3.2009.
Bench narrow - 10x50, 12x55, 12x57,5, 10x60, 10x60
BO Rows 4x10x55
Seated MP 6x3x50
Triceps pushdowns 4x8x50
Biceps 3x10x15 kg bucice

32 Min 10% 5 kmh

Lower body rehab

27.2.2009.

4x3 Pistons assisted
Iso hold 1 leg 2x30 sec
SL DL 4x10x55
45% Back extension 4x10
Hanging leg raise 3x5

Treadmill 20 min, 10%, 5 KMH