Training - Week 21 day 02 - leg press - 505 lbs x 10 rep

505 LBS

Training - Week 21 day 01 - 265 lbs x 7 rep

265 LBS

Training - Week 16 day 02 - leg press - 460 lbs x 10 rep

460 lbs

Training - Week 16 day 04 - 250 lbs x 8 rep

250 lbs

Training - Week 14 day 04 - 245 lbs x 7 rep

Bench Press - 245 lbs x 7 rep

Training - Week 14 day 02 - leg press - 410 lbs

Legs Press - 410 lbs

Squats - 205 lbs

Training - Week 14 day 01 - 240 lbs

240 lbs

Training #0028 - Week 08 day 01

Training Module 1: Chest + Biceps Warm up: Stretching Moving Bench press: Set 1 - 115 lbs x 10 rep  Set 2 - 165 lbs x 10 rep Set 3 - 230 lbs x 6   rep Set 4 - 215 lbs x 6   rep Set 5 - 165 lbs x 8 rep Set 6 - 115 lbs x 10 rep Bench Press angle 30 (or 45 - need to check): Set 1, 2, 3 - 115 lbs x 10 rep  Dumbbell Chest 90 degree: Set 1,2,3 - 40lbs each x 10 rep Biceps - standing bar: Set 1, 2, 3 - 75 lbs x 10 rep Dumbbell Biceps sitting: Set 1 - 8kg each x 12 rep Set 2 - 8kg each x 12 rep Set 3 - 8kg each x 12 rep ABS - Ball: Set 1, 2, 3 - 25 rep

Post settings Labels Published on 2/14/16, 6:06 AM Pacific Standard Time Permalink Location Options Complain

Training #0026 - Week 07 day 04

Warm up: Stretching Moving Cross trainer: 35 min: 6.10 km 1531 m climb 449 cal (from Endomondo using heart rate monitor - 836 cal) ABS - Ball: Set 1, 2, 3 - 25 rep

Training #0025 - Week 07 day 03

Training Module 2: Legs + Shoulders Warm up: Stretching Moving Squats: Set 1,2,3 - 135 lbs x 10 rep  Squats Press : Set 1 - 90 lbs x 10 rep  Set 2 - 180 lbs x 10 rep  Set 3 - 230 lbs x 10 rep  Leg extensions: Set 1,2,3 - 110 lbs x 10 rep Legs curl: Set 1, 2, 3 - 90 lbs x 10 rep Calfs - sitting: Set 1 - 25 lbs x 12 rep Set 2,3 - 50 lbs x 10 rep Shoulders - bar press sitting: Set 1,2,3 - 95 lbs x 10 rep Shoulders dumbbells press: Set 1,2,3 - 20 lbs each x 10 rep ABS - Ball: Set 1, 2, 3 - 25 rep

Training #0024 - Week 07 day 02

Running

5.2km

Training #0023 - Week 07 day 01

230 lbs

Training Module 1: Chest + Biceps Warm up: Stretching Moving Bench press: Set 1 - 115 lbs x 10 rep  Set 2 - 165 lbs x 10 rep Set 3 - 230 lbs x 6   rep Set 4 - 215 lbs x 6   rep Set 5 - 165 lbs x 8 rep Set 6 - 115 lbs x 10 rep Bench Press angle 30 (or 45 - need to check): Set 1, 2, 3 - 115 lbs x 10 rep  Parallel Bars: Set 1 - 10 rep Set 2 - 8   rep Set 3 - 10   rep Biceps - standing bar: Set 1, 2, 3, 4 - 65 lbs x 10 rep Dumbbell Biceps sitting: Set 1 - 8kg each x 12 rep Set 2 - 8kg each x 12 rep Set 3 - 8kg each x 12 rep ABS - Ball: Set 1, 2, 3 - 25 rep

Training #0022 - Week 06 day 05

225 lbs

Warm up: Stretching Moving Bench press: Set 1 - 115 lbs x 15 rep  Set 2 - 165 lbs x 10 rep Set 3 - 225 lbs x 7   rep Set 4 - 185 lbs x 8   rep Set 5 - 165 lbs x 8 rep Set 6 - 115 lbs x 10 rep Squats: Set 1 - 115 lbs x 12 rep  Set 2, 3 - 115 lbs x 10 rep Horizontal Bar: Set 1 - 10 rep Set 2 - 9   rep Set 3 - 8   rep Dumbbell Biceps sitting: Set 1 - 8kg each x 15 rep Set 2 - 8kg each x 12 rep Set 3 - 8kg each x 12 rep Calf raise: Set 1, 2, 3 - 18 rep Triceps rope: Set 1, 2, 3 - 130lbs each x 15 rep ABS - Ball: Set 1, 2, 3 - 25 rep Parallel bars: Set 1, 2 - x 10 rep

Month 01 - summary: 1. Bench press: from 195 to 225 lbs 2. Elliptical trainer: from 4.6km to 6 km in 35 min on load 14.

Training #0021 - Week 06 day 04

Warm up: Stretching Moving Cross trainer: 36 min: 6 km 1554 m climb 458 cal (from Endomondo using heart rate monitor - 712cal - no ABS) 174 bpm - Avg. Heart rate. ABS - Ball: Set 1, 2, 3 - 25 rep

Training #0020 - Week 06 day 03

220 LBS

Warm up: Stretching Moving Bench press: Set 1 - 115 lbs x 15 rep  Set 2 - 165 lbs x 10 rep Set 3 - 220 lbs x 6   rep Set 4 - 185 lbs x 8   rep Set 5 - 165 lbs x 8 rep Set 6 - 115 lbs x 10 rep Squats: Set 1 - 115 lbs x 12 rep  Set 2, 3 - 115 lbs x 10 rep Horizontal Bar: Set 1 - 10 rep Set 2 - 8   rep Set 3 - 6   rep Dumbbell Biceps sitting: Set 1 - 8kg each x 15 rep Set 2 - 8kg each x 12 rep Set 3 - 8kg each x 12 rep Calf raise: Set 1, 2, 3 - 18 rep Triceps rope: Set 1, 2, 3 - 130lbs each x 15 rep ABS - Ball: Set 1, 2, 3 - 25 rep Push ups: Set 1, 2 - x 20 rep

Training #0019 - Week 06 day 02

Warm up: Stretching Moving Cross trainer: 35 min: 6.03 km 1618 m climb 465 cal (from Endomondo using heart rate monitor - 836 cal) 171 bpm - Avg. Hear rate. ABS - Ball: Set 1, 2, 3 - 25 rep T-Bar: Set 1 - 10 rep Set 2 - 8 rep

Training #0018 - Week 06 day 01

215 LBS

Warm up: Stretching Moving Bench press: Set 1 - 115 lbs x 15 rep  Set 2 - 165 lbs x 10 rep Set 3 - 215 lbs x 7   rep Set 4 - 205 lbs x 6   rep Set 5 - 165 lbs x 8 rep Set 6 - 115 lbs x 10 rep Squats: Set 1 - 115 lbs x 12 rep  Set 2, 3 - 115 lbs x 10 rep Horizontal Bar: Set 1 - 10 rep Set 2 - 9   rep Set 3 - 8   rep Dumbbell Biceps sitting: Set 1 - 8kg each x 15 rep Set 2 - 8kg each x 12 rep Set 3 - 8kg each x 10 rep Calf raise: Set 1, 2, 3 - 18 rep Dumbbells shoulders aside : Set 1, 2, 3 - 8kg each x 12 rep Triceps rope: Set 1, 2, 3 - 130lbs each x 15 rep ABS - Bench Machine: Set 1 - 50 rep Set 2 - 75 rep Parallel bars: Set 1, 2 - x 10 rep

Training #0017 - Week 05 day 05

Warm up: Stretching Moving Bench press: Set 1 - 100 lbs x 15 rep  Set 2 - 150 lbs x 10 rep Set 3 - 210 lbs x 7   rep Set 4 - 195 lbs x 6  rep Set 5 - 150 lbs x 8 rep Set 6 - 115 lbs x 10 rep Squats: Set 1 - 115 lbs x 12 rep  Set 2, 3 - 115 lbs x 10 rep Horizontal Bar: Set 1 - 10 rep Set 2 - 9   rep Set 3 - 8   rep Dumbbell Biceps sitting: Set 1, 2, 3 - 8kg each x 12 rep Calf raise: Set 1, 2, 3 - 18 rep Dumbbells shoulders aside : Set 1, 2, 3 - 8kg each x 12 rep Triceps rope: Set 1, 2, 3 - 120lbs each x 15 rep ABS - Bench Machine: Set 1 - 50 rep Set 2 - 50 rep

Training #0016 - Week 05 day 04

Warm up: Stretching Moving Cross trainer: 35 min: 5.36 km 1620 m climb 467 cal (from Endomondo using heart rate monitor - 600 cal) 159 bpm - Avg. Hear rate. ABS - Bench: Set 1, 2, 3 - 40 rep

Training #0015 - Week 05 day 03

On TUE 26-Jan-2016 (Week 04 , day 03), took day off for some skiing:

Warm up: Stretching Moving Bench press: Set 1 - 100 lbs x 15 rep  Set 2 - 150 lbs x 10 rep Set 3 - 210 lbs x 6   rep Set 4 - 195 lbs x 6  rep Set 5 - 150 lbs x 8 rep Set 6 - 115 lbs x 10 rep Squats: Set 1 - 115 lbs x 12 rep  Set 2, 3 - 115 lbs x 10 rep Horizontal Bar: Set 1 - 10 rep Set 2 - 8   rep Set 3 - 8   rep Dumbbell Biceps sitting: Set 1, 2, 3 - 8kg each x 12 rep Calf raise: Set 1, 2, 3 - 18 rep One arm dumbbell rows: Set 1, 2 - 40 lbs each x 10 rep Triceps rope: Set 1, 2, 3 - 120lbs each x 15 rep ABS - Bench Machine: Set 1 - 40 rep Set 2 - 40 rep Set 3 - 70 rep

Training #0014 - Week 05 day 02

Warm up: Stretching Moving Cross trainer: 35 min: 5 km 1330 m climb 415 cal ABS - Bench: Set 1, 2, 3 - 40 rep

Training #0013 - Week 05 day 01

Warm up: Stretching Moving Bench press: Set 1 - 95   lbs x 15 rep  Set 2 - 145 lbs x 10 rep Set 3 - 155 lbs x 10 rep Set 4 - 155 lbs x 10  rep Set 5 - 105 lbs x 12 rep Horizontal Bar: Set 1 - 10 rep Set 2 - 8   rep Set 3 - 7   rep ABS - Bench Machine: Set 1, 2, 3 - 40 rep

Sauna - 20 min NOTE - felt very bad. Fever at the evening 38.3

Training #0012 - Week 04 day 05

Warm up: Stretching Moving Cross trainer: 35 min: 4.6 km 1200 m climb 370 cal ABS - Bench: Set 1, 2, 3 - 40 rep NOTE - felt bad, had a fever 37.8

Training #0011 - Week 04 day 04

On TUE 26-Jan-2016 (Week 04 , day 03), took day off for some skiing:

Warm up: Stretching Moving Bench press: Set 1 - 95   lbs x 15 rep  Set 2 - 145 lbs x 10 rep Set 3 - 200 lbs x 6   rep Set 4 - 195 lbs x 6  rep Set 5 - 145 lbs x 10 rep Set 6 - 115 lbs x 12 rep Squats: Set 1, 2, 3 - 115 lbs x 10 rep Horizontal Bar: Set 1 - 10 rep Set 2 - 8   rep Set 3 - 7   rep Dumbbell Biceps sitting: Set 1, 2, 3 - 8kg each x 12 rep Calf raise: Set 1, 2, 3 - 18 rep Dumbbell shoulder fly: Set 1, 2, 3 - 8kg each x 12 rep Triceps rope: Set 1, 2, 3 - 120lbs each x 15 rep ABS - Bench Machine: Set 1, 2, 3 - 40 rep ABS - Captain chair leg raise:: Set 1 - 20 rep Set 2 - 15 rep Parallel bars: Set 1, 2, - x 10 rep

Training #0010 - Week 04 day 02

Warm up: Stretching Moving Cross trainer: 35 min: 5.2 km 1530 m climb 440 cal ABS - Bench: Set 1, 2, 3 - 40 rep

Training #0009 - Week 04 day 01

Warm up: Stretching Moving Bench press: Set 1 - 95   lbs x 15 rep  Set 2 - 145 lbs x 10 rep Set 3 - 200 lbs x 6   rep Set 4 - 195 lbs x 6  rep Set 5 - 145 lbs x 10 rep Set 6 - 95   lbs x 12 rep Squats: Set 1, 2, 3 - 95 lbs x 10 rep Lat Pull down: Set 1 - 100 lbs x 12 rep Set 2 - 130 lbs x 10 rep Set 3 - 130 lbs x 10 rep Dumbbell Biceps sitting: Set 1, 2, 3 - 8kg each x 12 rep Calf raise: Set 1, 2, 3 - 20 rep Dumbbell shoulder fly: Set 1, 2, 3 - 8kg each x 12 rep Triceps rope: Set 1, 2, 3 - 120lbs each x 12 rep ABS - Bench Machine: Set 1, 2, 3 - 35 rep

Training #0008 - Week 03 day 05

Warm up: Stretching Moving Bench press: Set 1 - 95   lbs x 15 rep  Set 2 - 145 lbs x 10 rep Set 3 - 200 lbs x 6   rep Set 4 - 195 lbs x 5  rep Set 5 - 145 lbs x 10 rep Set 6 - 95   lbs x 12 rep Squats: Set 1, 2, 3 - 95 lbs x 10 rep Horizontal bar: Set 1 - 10 rep Set 2 - 6   rep Set 3 - 6   rep Dumbbell Biceps sitting: Set 1, 2, 3 - 8kg each x 12 rep Calf raise: Set 1, 2, 3 - 18 rep Dumbbell shoulder fly: Set 1, 2, 3 - 8kg each x 12 rep Triceps rope: Set 1, 2, 3 - 120lbs each x 12 rep ABS - Bench Machine: Set 1, 2, 3 - 35 rep

Training #0007 - Week 03 day 04

Warm up: Stretching Moving Cross trainer: 35 min - details in pic 01. ABS - Bench: Set 1, 2, 3 - 40 rep

Training #0006 - Week 03 Day 03

Warm up: Stretching Moving Bench press: Set 1 - 95   lbs x 15 rep  Set 2 - 145 lbs x 10 rep Set 3 - 200 lbs x 6   rep Set 4 - 195 lbs x 5  rep Set 5 - 145 lbs x 10 rep Set 6 - 95   lbs x 12 rep Squats: Set 1, 2, 3 - 95 lbs x 10 rep Horizontal bar: Set 1 - 10 rep Set 2 - 6   rep Set 3 - 6   rep Dumbbell Biceps sitting: Set 1, 2, 3 - 8kg each x 12 rep Calf raise: Set 1, 2, 3 - 18 rep Dumbbell shoulder fly: Set 1, 2, 3 - 8kg each x 12 rep Triceps rope: Set 1, 2, 3 - 120lbs each x 12 rep ABS - Captain chair leg raise:: Set 1 - 20 rep Set 2 - 18 rep Set 3 - 15 rep ABS - Bench Machine: Set 1, 2, 3 - 30 rep

Training #0005 - Week 03 Day 02

Warm up: Stretching Moving Cross trainer: 35 min - details in pic 01. ABS - Captain chair leg raise: Set 1, 2, 3 - 20 rep Horizontal bar: Set 1, 2, - 8 rep Stretching - in sauna - 7 min.

Training #0004 - Week 03 Day 01

Warm up: Stretching Moving Bench press: Set 1 - 95   lbs x 15 rep  Set 2 - 145 lbs x 10 rep Set 3 - 200 lbs x 6   rep Set 4 - 195 lbs x 6  rep Set 5 - 145 lbs x 10 rep Set 6 - 95   lbs x 12 rep Squats: Set 1, 2, 3 - 95 lbs x 10 rep Horizontal bar: Set 1 - 10 rep Set 2 - 8   rep Back - cable pulls: Set 1, 2, 4 - 100 lbs x 10 rep Calf raise: Set 1, 2, 3 - 15 rep Dumbbell shoulder fly: Set 1, 2, 3 - 8kg each x 12 rep Triceps rope: Set 1, 2, 3 - 120lbs each x 12 rep Dumbbell Biceps sitting: Set 1, 2, 3 - 8kg each x 12 rep ABS - Bench Machine: Set 1, 2, 3 - 30 rep ABS - Plank: Set 1, 2, - 30 sec hold Stretching - in sauna - 7 min.

Training #0003 - Week 02 Day 05

1. Warm up:
1. Stretching
2. Moving
2. Bench press:
1. Set 1 - 95   lbs x 15 rep 
2. Set 2 - 145 lbs x 10 rep
3. Set 3 - 195 lbs x 8   rep
4. Set 4 - 145 lbs x 10 rep
5. Set 5 - 95   lbs x 10 rep
3. Squats:
1. Set 1, 2, 3 - 95 lbs x 10 rep
4. Dumbbell shoulder fly:
1. Set 1, 2, 3 - 8kg each x 12 rep
5. Dumbbell Biceps sitting:
1. Set 1, 2, 3 - 8kg each x 12 rep
6. Triceps rope:
1. Set 1, 2, 3 - 54kg each x 12 rep
7. Back - T bar row:
1. Set 1 - 35 lbs x 10 rep
2. Set 2 - 70 lbs x 10 rep
3. Set 3 - 70 lbs x 10 rep
8. Calf raise:
1. Set 1, 2, 3, - 15 rep
9. ABS Bench Machine:
1. Set 1, 2, 3 - 30 rep

Training #0002 - Week 02 Day 04

1. ABS
2. Cardio - cross trainer

Training #0001 - Week 02 Day 03

Here we go again after 4 years break.

The plan is:

• 5 days a week.
• 1'st month:
• 3 days total body, 3 sets for each group + ABS
• 2 cardio + ABS
• 2'nd + month:
• SUN - Chest + triceps + ABS
• MON - Cardio + ABS
• TUE - Back + biceps + ABS
• WED - Cardio + ABS
• THU - Legs + shoulders + ABS