30.4. today really great workout:)
20min orbitrack

Legs
Squat
70kg/154lbs x 20
100kg/220lbs x 15
120kg/264.5lbs x 10
130kg/286.6lbs x 8
140kg/308.6lbs x 6
150kg/330.7lbs x 6
160kg/352.7lbs x 6
170kg/374.8lbs x 4
110kg/242.5lbs x 10

Leg Press
300kg/661.4lbs x 15
350kg/771.6lbs x 10
400kg/881.8lbs x 10

Legs Curls 4 x 10-15

ABS

New clips from arms workout

29.4. again workout in fitness MEXX in Liberec

Triceps
Close Grip Benchpress
60kg/132lb x 10
70kg/154lbs x 8
3 x 80kg/176.4lbs x 6

Barbell Triceps Extension
40kg/77lbs x 10
3 x 45kg/88lbs x 6-8

Pushdown + Kick Back 3 x 10 + 10kg/22lbs x 6

Biceps
Barbell Curl
20kg/44lbs x 15
30kg/66lbs x 10
3 x 35kg/77lbs x 8

Preacher Curl 3 x 8

Overhead Cable Curl 3 x 10

Some pics from FIBO 2009


the best photo from FIBO:)lol with Nicole and Bianca

28.4
in the morning
Chest
Smith Machine Press
40kg/88lbs x 10
50kg/110lbs x 8
3 x 55kg/121.5lbs x 6

Dumbell Incline Press
4 x 30kg/66lbs x 8

Incline Flyes
16kg/35.3lbs x 10
20kg/44lbs x 10
22kg/48.5lbs x 10
22kg/48.5lbs x 10

Peck Deck 3 x 10

Shoulders
Back Flyes 4 x 10

Smith Machine Press
40kg/88lbs x 10
50kg/110lbs x 8
50kg/110lbs x 8
50kg/110lbs x 6

Lateral Raise + Barbell Press behind Neck 4 x 10kg/22lbs x 10 + 10

Front Dumbell Raise 3 x 20kg/44lbs x 10

in the afternoon
Back
Straight Arm Pulldown 5x 10-20

Bent Over Barbell Row
60kg/132lbs x 10
70kg/154lbs x 8
80kg/176lbs x 6
90kg/198.4lbs x 6

Deadlift
100kg/220lbs x 12
120kg/264.5lbs 9
130kg/286.6lbs x 7
140kg/308.65lbs x 6
150kg/330.7lbs x 4

Seated Cable Row 3 x 10

Lat Puldown
5 x 50kg/110lbs x 10

27.4.
in the morning
30min orbitrack

Lying Leg Curl 4 x 6-8
Seated Leg Curl 4 x 6-8
Romanian Deadlift 4 x 8-10
One Leg Lunge 3 x 10 + 10

Dumbell Biceps Curl
Hammer Curl

+ Abs

in the afternoon

Leg Extension 5 x 12-15
Leg Press 4 x 10-15
Front Squat 3 x 8-12
Squat 3 x 6-10
Calf Raise 6 x 10-20

Benchpress
60kg/132lbs x 10
70kg/154lbs x 8
80kg/176lbs x 5
90kg/198.4lbs x 4
100kg/220lbs x 3
100kg/220lbs x 3

25.4 - 26. 4. on FIBO... soon some pics...today i am really tired from traveling yet and todays work...

24.4. today without carb, after yesterday 100g/0.22lbs carbs, enough power....curious:o)
30min orbitrack

Back
Pull-ups 4 x 6-10

Lat Puldown
50kg/110lbs x 10
55kg/121.5lbs x 8
55kg/121.5lbs x 8
67.5kg/148.8lbs x 6
40kg/77lbs x 10
40kg/77lbs x 10

Seated Cable Row
65kg/143lbs x 10
75kg/165.3lbs x 10
85kg/187.4lbs x 8

One Arm Dumbbell Row
40kg/88lbs x 8
45kg/99lbs x 8
50kg/110lbs x 6
50kg/110lbs x 6

Bent Over Smith Machine Row
40kg/88lbs x 10
3 x 50kg/110lbs x 8

in the afternoon:
35min bicycel
10min rowing....any power for nothing...without energy:)lol

23.4.
in the morning
30min bicycle + Shoulders + Tricep

in the afternoon:
30min bicycle
+ Chest
Benchpress
60kg/132lbs x 10
70kg/154lbs x 8
80kg/176lbs x 5
90kg/198.4lbs x 4
100kg/220lbs x 3
110kg/242.5lbs x 3
115kg/253.5lbs x 2 + 1with help
100kg/220lbs x 5
90kg/198.4lbs x 4

Smith Machine Incline Press 12 - 10 - 8 - 8
Cable Incline Flyes 4 x 10

22.4. one of the best workout
Legs
Leg Extension 4 x 15 (today with brutal weight 70kg/154lbs)

Squat
70kg/154lbs x 12
90kg/198.4lbs x 10
110kg/242.5lbs x 8
130kg/286.6lbs x 6
140kg/308.65lbs x 6
150kg/330.7lbs x 4 (my personal record..WOW!!:))

Leg Press
200kg/440.9lbs x 10
240kg/529lbs x 10
280kg/617.3lbs x 10
300kg/661.4 x 10

Smith Machine Step Ups
3 x 40kg/88lbs x 10 + 10

Smith Machine Stiff Legged Deadlift
40kg/88lbs x 12
60kg/132lbs x 10

Seated Leg Curl 3 x 10

Lying One Leg Curl 2 x 10

some Abs and Calf Raise

21.4. 40min jogging + Biceps +
Benchpress
60kg/132lbs x10
70kg/154lbs x 8
80kg/176lbs x 5
90kg/198.4lbs x 4
95kg/209.lbs x 3
100kg/220lbs x 3
110kg/242.5lbs x 3
20.4. Back + Triceps + 30min jogging

19.4.
Chest
Dumbell Incline Press
30kg/66lbs x 10
30kg/66lbs x 10
35kg/77lbs x 8
35lbs/77lbs x 8

Benchpress
4 x 60kg/132lbs x 10

Cable Incline Flyes
4 x 15kg/33lbs x 10






Shoulders
Back Flyes 4 x 12

Barbell Press Behind Neck
20kg/44lbs x 15
40kg/88lbs x 10
3 x 45kg/99lbs x 6

Lateral Raise + Cable Front Raise
4 x 10kg/22lbs x 10 + 15kg/33lbs x 10

Arms Circling 3 x 20 + 20

+ ABS

I love striped sock!!:DDLOL

18.4.
Legs
Legs Extension
15kg/33lbs x 15
20kg/44lbs x 15
25kg/55lbs x 15
30kg/66lbs x 12

Squat
70kg/154lbs x 15
90kg/198.4lbs x 10
110kg/242.5lbs x 8
120kg/264.5lbs 6
130kg/286.6lbs x 4
140kg/308.65lbs x 3
70kg/154lbs x 10

Leg Press with One Leg
3 x 120kg/264.5lbs x 8

Leg Curl 4 x 10

Stiff Legged Deadlift
40kg/88lbs x 10
4 x 50kg/110lbs x 10

Biceps
Barbell Curl
3 x 20kg/44lbs x 20

One Arm Dumbell Preacher Curl
3 x 8kg x 10

Overhead Cable Curl
3 x 12

17.4. preparation for European Championship is going on
45min bicycle

Benchpress
60kg/132lbs x 10
70kg/154lbs x 8
80kg/176lbs x 5
90kg/198.4lbs x 4
100kg/220lbs x 4
110kg/242.5lbs x 4
110kg/242.5lbs x 4
110kg/242.5lbs x 4
100kg/220lbs x 5
80kg/176lbs x8

16.4.
30min orbitrack

Back
Seated Cable Row
45kg/99lbs x 10
55kg/121.5lbs x 10
65kg/143lbs x 8
70kg/154lbs x 8

Bent Over Barbell Row
60kg/132lbs x 10
70kg/154lbs x 10
80kg/176.3lbs x 8
80kg/176.3lbs x 8

Deadlift
100kg/220lbs x 10
110kg/242.5lbs x 8
120kg/264.5lbs 6
130kg/286.6lbs x 6

Lat Puldown
40kg/88lbs x 15
50kg/110lbs x 10
50kg/110lbs x 10
55kg/121.5lbs x 8
40kg/88lbs x 12

Triceps
Close Grip Benchpress
60kg/132lbs x 10
70kg/154lbs x 10
80kg/176.4lbs x 6
80kg/176.4lbs x 6

Barbell Extension
30kg/77lbs x 10
3 x 40kg/88lbs x 8

Kick Back 3 x 8

15.4.
in the morning
40min orbitrack + abs

afternoon

Chest
Incline Dumbell Press
4 x 30kg/66lbs x 10

Incline Flyes
4 x 14kg/30.8lbs x 10

Buterfly 4 x 12

Shoulders

Back Flyes 4 x 12

Smith Machine Press
30kg/66lbs x 15
50kg/110lbs x 10
4 x 60kg/132lbs x 6
30kg/66lbs x 10

Machine Press Behind Neck 3 x 10

Cable Lateral Raise 3 x 10
+ Dumbell Front Raise + Lateral Raise 3 x 10

14.3.
in the morning
30min running

Legs

Leg Curl 4 x 15

Seated One Leg Curl 3 x 12

Leg Press
3 x 200kg/440.9lbs x 15

Hack Squat
3 x 50kg/110lbs x 20

Legs Extension 4 x 12
One Leg Extension 3 x 10

afternoon:

Benchpress
60kg/132lbs x 10
70kg/154lbs x 8
80kg/176lbs x 6
90kg/198.4lbs x 5
95kg/209.4lbs x 5
95kg/209.4lbs x 5

Biceps
Barbell Biceps Curl
20kg/44lbs x 10
30kg/66lbs x 8
35kg/77lbs x 8
35kg/77lbs x 8

Hammer Curl
14kg/30.9lbs x 10
16kg/35.3lbs x 10
18kg/39.7lbs x 10
20kg/44lbs x 8

Knee Curl 2 x 10kg/22lbs x 10

20min running

12.4.todays training in gym MEXX in Liberec
Back
Lat Puldown
40kg/88lbs x 12
50kg/110lbs x 10
3 x57.5kg/126.7lbs x 8

Underhand Pulldowns
3 x 50kg/110lbs x 10

One Arm Dumbbell Row
3 x 40kg/88lbs x 8

Bent Over Barbell Row + Deadlift
70kg/154lbs x 10 + 10
80kg/176.3lbs x 8 + 10
80kg/176.3lbs x 8 + 10

Straight Arm Pulldown 3 x 10

Triceps
Pushdown 3 x 10

Dips 3 x 10

Overhead Dumbell Triceps Extension + Kick Back
25kg/55lbs x 10 + 8kg x 8
30kg/66lbs x 10 + 8kg x 8
30kg/66lbs x 10 + 8kg x 8

Calves + Abs

11.4.
30min orbitrack
Chest
Benchpress
60kg/132lbs x 10
70kg/154lbs x 8
80kg/176lbs x 5
90kg/198.4lbs x 5
100kg/220lbs x 5
100kg/220lbs x 5
100kg/220lbs x 5
90kg/198.4lbs x 5
80kg/176lbs x 6
70kg/154lbs x 8

Incline Flyes
20kg/44lbs x 10
2 x 22kg x 10

Cable Cross Over 3 x 10

Shoulders
Back Flyes 4 x 10

Dumbell Press
22kg/48.5lbs x 10
24kg/52.9lbs x 8
26kg/57.3lbs x 6
26kg/57.3lbs x 6

Barbell Press 3 x 20kg/44lbs x 10

Lateral Raise 4 x 10kg/22lbs x 10

abs

10.4.
only 30min bicycle...

9.4. in the morning:
30min running
10min orbitrack

Leg Curl 15 - 12 - 10 - 10

Romania Deadlift 4 x 60kg/132lbs x 10

Calf Raise 4 x 15/80kg

some abs

in the evening:
30min bicycle

Leg Extension 15 - 12 - 10 - 10 - 10

Legpress
220kg/485lbs x 10
260kg/573lbs x 10
300kg/661.4 x 14
330kg/727.5lbs 10 + 10sec rest + 8reps

One Leg Barbell Squat
20kg/44lbs x 10 + 10
40kg/88lbs x 10 + 10
50kg/110lbs x 10 + 10
60kg/132lbs x 10 + 10
60kg/132lbs x 10 + 10

10min rowing

8.4.in the morning
10min tradeclimber
Back
Straight Arm Pulldown 3 x 10

Lat Puldown + "V" Bar Lat Puldown
45kg/99lbs x 12 + 60kg/132lbs x 8
3 x 50kg/110lbs x 10 + 60kg/132lbs x 8

Bent Over Barbell Row + Seated Machine Row
3 x 60kg/132lbs x 10 + 60kg/132lbs x 6

Extension 4 x 10

Abs



Biceps
Dumbell Curl 5 x 12,5kg/27.6lbs x 10
Hammer Curl 5 x 12,5kg/27.6lbs x 10

15min orbitrack


in the evening:
40min running
20min bicycle

7.4. 45min bicycle + Triceps

6.4.
Chest
Benchpress...i started today preparation for European Benchpress Championship
60kg/132lbs x 10
70kg/154lbs x 8
80kg/176lbs x 6
90kg/198.4lbs x 6
90kg/198.4lbs x 6
90kg/198.4lbs x 6

Dumbell Incline Press
4 x 35kg/77lbs x 8

Incline Flyes
3 x 20kg/44lbs x 10

Shoulders
Back Flyes 4 x 5kg/11lbs x 10-12
Lateral Raise 4 x 8kg/17.6lbs x 10
Front Dumbell Raise 3 x 20kg/44lbs x 10
Cyrcling 3 x 30 + 30/3kg/6.6lbs

+ abs

Next part of gallery from Brian Moss

5.4.
10min bicycle
Legs
Lying Leg Curl
4 x 30kg/66lbs x 10

Romanian Deadlift
50kg/110lbs x 10
60kg/132lbs x 10
70kg/154lbs x 10
70kg/154lbs x 8

Squat
60kg/132lbs x 12
90kg/198.4lbs x 10
110kg/242.5lbs x 10
120kg/264.5lbs 8
130kg/286.6lbs x 8

Leg Press
230kg/507lbs x 10
270kg/595lbs x 10
300kg/661.4lbs x 10
320kg/705.5lbs x 10
340kg/749.6lbs x 10

Lunge
80kg/176lbs x 20
100kg/220lbs x 16
120kg/264.5lbs x 16
60kg/132lbs x 20

Calf Raise 4 x 30

4.4.
Biceps + 35min cardio

From today..more photos here
3.4.
morning:
20min tradeclimber

Back
Pull-ups 3 x 6

Lat Puldown
40kg/88lbs x 15
50kg/110lbs x 10
50kg/110lbs x 8
55kg/121lbs x 8
67,5kg/148.5 x 8
+ light sets 40kg/88lbs x 10

Seated Cable Row
4 x 65kg/143lbs x 8


One Arm Dumbbell Row
40kg/88lbs x 8
45kg/99lbs x 8
45kg/99lbs x 8

Dumbell Deadlift
45kg/99lbs x 8
50kg/110lbs x 8
50kg/110lbs x 8
50kg/110lbs x 8

Back Flyes 3 x 10
+some abs

afternoon:
30min orbitrack



Shoulders
Smith Machine Press
30kg/66lbs x 10
50kg/110lbs x 10
60kg/132lbs x 6
60kg/132lbs x 6
60kg/132lbs x 5

Barbell Press + Upright Row
20kg/44lbs x 10 + 10
2 x 30kg/66lbs x 10 + 10

Lateral Raise + Front Raise 4 x 10 + 10

1.4.
Today was power :))....I am feeling finally good.

Chest
Benchpress
60kg/132lbs x 10
80kg/176.4lbs x 8
90kg/198.4lbs x 6
100kg/220lbs x 4
110kg/242.5lbs x 2
115kg/253.5lbs x 1 + 1with help
100kg/220lbs x 4
60kg/132lbs x 10

Dumbell Incline Press
30kg/77lbs x 10
35kg/88lbs x 8
35kg/88lbs x 7
35kg/88lbs x 6

Incline Flyes
4 x 20kg/44lbs x 10

Triceps
Dips 4 x 10

EZ Bar Extension
30kg/77lbs x 10
40kg/88lbs x 8
45kg/99lbs x 8
50kg/110lbs x 8

One Arm Pushdown 3 x 10

31.3.
Legs
Leg Extension 4 x 12

Hack Squat
70kg/154lbs x 10
90kg/198.4lbs x 10
100kg/220lbs x 10
110kg/242.5lbs x 10

Leg Press
220kg/485lbs x 10
280kg/617.3lbs x 10
330kg/727.5lbs x 10
350kg/771.6lbs x 10

Smith Machine Step Ups
3 x 40kg/88lbs x 10 + 10
Leg Curls 4 x 10