We 29.10
Squat
– a few sets with bar
– 6x 40, 60, 70
– 5x4x 85kg
– 3x 90kg
– 2x2x 95kg
– 1x 107,5kg
Bench Press
– a few sets with bar
– 6x 30, 40
– 5x4x 52,5kg
– 5x 55kg
– 2x2x 60kg
– 1x 67,5kg
Shoulder exercises
—
It was just a short training because my friend Jossu was in Stuttgart. On Thursday we went to Portugal and there I did those 3 trainings which I planed. Those were just very light trainings.
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Tuesday 12.10
warm-up
– walking 10 min
– cycle 10 min
Squat
– a few sets with bar
– 2x6x 40kg, 2x 60kg, 3x 70kg, 3x 80kg
– 5x 92,5kg
Mantaray Squat
– 8x 40,50
– 6x 60
Bench Press
– a few sets with bar
– 8x 30, 40 3x 50
– 5x 60
Exercise wheel
– 4x10x OW
Sides
– 4 sets
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Wednesday 13.10.
warm-up
Squat
– a few sets with bar (surprise)
– 6x 40, 4x 60
– 2x 80, 1x 90
– 5x 97,5kg
Bench Press
– 6x 30,40,50
– 5x 62,5
Narrow bench press
– 5x 55kg
– 10x 50kg
– 5x 55kg (very narrow grip)
Military press
– 3x6x 35kg
Exercise wheel
Shoulder exercises
—
After my return I have been very tired. And trainings have been very difficult. I need to go to massage…
– Anni
