26/01/2015
Squat: 5x6x110kg
Db deadlift: 5x8x22,5kg
Calf raise: 8x8
Abs
27/01/2015
Bench press: 4x8x80kg ss Db rows: 3x15x42,5kg
Pause bench: 3x3x60kg ss Hammer curl: 4x8x12,5kg
30/01/2015
Squat: 5x7x110kg
Leg curl: 8x8
Calf raise: 7x7xbodyweight
Ab rollout: 3x8
31/01/2015
Bench press: 3x9x80kg ss Db rows: 4x8x47,5kg
Rear delt fly: 3x10
Rope pushdowns: 5x10
02/02/2015
Deadlift: 10x150kg in 15 minutes
Pause Deadlift: 4x4x100kg (5cm from the floor)
Front squat: 7x7x60kg
Calf raise: 8x8
Back extension: 3x10
03/02/2015
Bench press: 3x10x80kg ss Db rows: 2x10x47,5kg
Pullups: 2x15
Chest pulls: 5x10x20kg
Curls: 4x8x15kg
04/02/2015
Squat: 3x8x110kg, 3x5x100kg
Leg curl: 3x12
Calf raise: 5x10
05/02/2015
Bench press: 10x3x90kg ss Db rows: 3x10x47,5kg, 1x20x35kg
Face pulls to the chest: 3x10
Ez-bar curls: 2x12x20kg
07/02/2015
Bonus workout
Squat: 120kgx3
Deadlifts: 5x2x100kg
Bench press: 90kgx5 ss pullups: 1x15
Pakulski curls: 3x10, 2x8
Decline crunch: 2x8
Seated calf raise: 50 repsx20 kg
09/02/2015
Squat: 10x5x110kg
Calf raise: 4x8
10/02/2015
Bench press: 10x3x90kg ss Db rows: 47,5kgx15, 2x8x52,5kg
Pullups: 1x20
Curls: 2x8
12/02/2015
Deadlift: 3x3x150kg
Pause deadlift: 3x3x100kg
Front squat: 4x6x80kg
Calf raise: 6x8
16/02/2015
Bench press: 7x4x90kg ss Db rows: 4x6x52,5kg
Pullups: 2x15
rear delt flies: 30 reps, ss Db curl and hammer curl
18/02/2015
Squat: 110kgx12 5x3x100kg
Db deadlift: 2x10x22,5kg
Calf raise: 7x7
12/03/2015
bench press: 3x5x90kg ss Db rows: 47,5kgx12, 10, 10
pause bench: 5x2x80kg ss Face pulls: 20, 15, 12
Machine curls: 1x30
13/03/2015
Squat: 3x5x110kg
Back raise: 4x8
Calf raise: 60reps
17/03/2015
Bench press: 5x5x90kg ss Db rows: 5x10x47,5kg
Curls: 1 minute
18/03/2015
Squat: 5x5x120kg
Deadlift: 6x3x100kg
Calf raise: 75reps
20/03/2015
Bench press: 8x2x90kg ss Pullups: 10x10
Rear delt fly: 4x8 ss Machine curls: 4x8
23/03/2015
Squat: 120kgx8, 120kgx6
Deadlift: 4x5x120kg
Abs: 4x8