09-27-2012

Kbell MP 2x24x3x1,2,3
Kbell FS 2x24x3x1
Pull ups 7,6,6,8
TRX Push ups 3x8
Headstand 3x30 sec
Cardio 30 min/5,5%/5kmh

09-26-2012

Kbell FS - 2x24kg 3x1,2,3
Pull ups - 6,6,4,7,9
Kbell MP - 1x24kg 3x1
Kbell Swings - 3x10x32
Standing calves - 3x10x55kg
Cardio - incline walking - 30 min/5 kmh/5%

08-27-2012 

Medium day

Kbell Trainings 

5 min 16kg TGU + leg raises 

C&P Ladder 1x5,1x4x24kg

1 arm swing 5x2x10x24kg

2 arm swing 10,8,6,4,2 

30 min 5% 5kmh

25-04-2011 off day

HIIT 15 min - uphill sprints

Kbell snatches 5 min - 54 (24 kg kbell)

Low day

24-04-2011 Sunday - Chest

Dips - BW+24 kg x7,x6,x5, BW x10

Triceps extension - 4x8x24 kg

Lateral raises

High day - a lot of carbs - weight going up?

23-04-2011 Saturday - legs

Back squat - warmup, 5x82,5, 7x75, 9x67,5

Romanian DL - warmup, 6x102,5, 10x92,5

Leg flexion - warmup - 7x45

Calves

Abs

30 min ss fasted

22-04-2011 Friday - off day

HIIT 15 min

low day

Kettlebell 24 kg, C&P, 1x4,4x3 ladder