Dano Training log

Training Training Logs
1

Workout 22/5/10
A) squat 5X5 100kg
B1) db bp 4x6/5/5/5 34kg
B2) db row 4x6 20kg
C1) military press 2x6 40kg/30kg
C2) chinup 2x8
D) leg raises 2x10/8
E) seated calf raises 3x12/10/10 35kg

2

GENTILCORE STRONG AND RIPPED START

STRENGHT

A1) DL 4X6/6/4/4 70KG
A2) PULL UP 4X6/5/5/5 BW 90’'REST

METABOLIC

A1) CHEST PRESS 3X30’’ 12/11/10 45KG
A2) DB SPLIT SQUAT 3X30’’ 12/11 8/6 7/5 10KG 30’'REST

B1) SEATED ROW 3X30’’ 25KG 15/13/13
B2) PLANK 3X30’’ 30’REST

Tabata: cycle 30s sprint - 30s pause X 3

Note: too hard to do complexes after training, maybe i’ll do 1 or 2 complexes between training days

3

STRENGHT

A1) DB BP 4X6/5/6/6 34KG
A2) MACHINE ROW 4X6/6/6/6 35KG 90s rest

METABOLIC

A1) FRONT SQUAT 3X30s 10/8/8 40KG
A2) DB PRESS 3X30s 11/7/8 12KG

B1) BB CURL 3X30s 10/7/7 25KG
B2) CLOSED GRIP BP 3X30s 8/7/6 50KG

4

STRENGHT

A)SQUAT 4X6/5/4/4 100KG 90s rest
B)MILITARY PR 4X6/6/6/6 40KG 90s rest

METABOLIC

A1) CROCI 3X30s 12/8/8 14KG
A2) REAR DELT FLIES 3X30s 12/10/8 8KG

B1) LOW CABLE PREACHER CURL HUMMER 3X30s 10/6/5 17,5KG
B2) SHRUG QUADRA BAR 3X30s 12/11/11 50KG

5

STRENGHT

A)SQUAT 4X6/5/4/4 100KG 90s rest
B)MILITARY PR 4X6/6/6/6 40KG 90s rest

METABOLIC

A1) CROCI 3X30s 12/8/8 14KG
A2) REAR FLIES 3X30s 12/10/8 8KG

B1) LOW CABLE BB CURL HUMMER 3X30s 10/6/5 17,5KG
B2) SHRUG QUADRA BAR 3X30s 12/11/11 50KG

6

Waterbury HUGE IN A HURRY

GET READY WEEK 1 15/06/10

A)ONE LEG SQUAT 50kg 25REP 45s REST 7X5/4/4/3/3/3/3

B1)ROW MACHINE 40KG 25REP 45s REST 5X6/6/5/5/3

B2)DIP BW+5KG 25REP 45s REST 6X4/6/4/5/4/2

C) CALF SMITH MACHINE 50KG 60s REST 4X12/11/10/10

7

18/06/10

A) DL 35REPS 60s REST 50KG 4X9/9/8/8/7

B1) LAT PULLDOWN SUPINE TOT35 REPS 65KG 6X7/7/6/5/5/5 REST 60s

B2) DB SHOULDER PRESS TOT35 REPS 16KG 5X9/7/7/7/5 REST 60s

8

22/06/10

A)ONE LEG SQUAT 5 X 6/5/5/5/4 52,5KG 45s REST

B1)ROW MACHINE 4 X 7/7/6/5 45KG 45s REST

B2) CHEST PRESS 5 X 6/5/7/5/2 60KG 45s REST

C) CALF SMITH MACHINE 4X12 50KG 60s REST