Workout 082911

Squat
135 1x5
165 1x4
190 2x3
215 4x2

Bench
135 2x5
160 2x2
185 6x3

Chins 25 3x5

Squat
135 1x3
155 1x3
185 1x3
200 4x3

Pushups 3x10

Rows 3x10

Workout 082711

Bench
135 2x5
160 1x4
170 2x3
185 2x2
170 2x3
160 1x4
135 2x8

Kroc Rows 100 3x10

Squat
135 1x5
155 1x4
170 2x3
190 6x3

Good Morning 95 3x5

One Arm Hang 3x10sec

Abs

Workout 082411

Deadlift
245 1x3
270 1x3
315 2x3
340 4x3

Incline 160 6x4

Deadlift from pins
335 3x4
385 3x3
495 1x1

Rows 3x10

Workout 082111

Squat
135 1x5
155 1x4
170 2x3
200 5x2

Bench
135 2x5
160 2x2
185 5x3

Pushups 5x10

Chin x1,2,3,4,5,6,7,6,5,4,3,2,1

Speed Squat
135 3x2
140 3x2
150 4x2

Good Morning 95 3x5

Power Curl 95 3x5

Workout 081911

Bench
135 2x5
160 1x4
170 2x3
185 2x2
170 2x3
160 1x4
135 2x6

Squat
135 1x5
155 1x4
170 2x3
190 6x3

Snatch 28kg 3x5l/r

Rows 3x10

Workout 081511

Deadlift to Knees
245 1x3
270 1x3
315 2x3
345 4x3

Incline
155 6x4

Deadlift from Pins
250 1x4
295 1x4
340 2x4
385 4x3

Ring Dip 5x5

Bodyweight Rows 3x10

Workout 081311

Bench
135 1x5
135 1x4
160 2x3
185 5x3

Squat
135 1x5
155 1x4
185 2x3
200 6x3

Bench
135 1x5
145 1x4
170 5x3

Chins 10x5

Rows 3x10

Pushups 2x20

Abs

Workout 081111

Deadlift
270x5
315x5
355x5

Ring Dips 5x5

Chins 3x10

Abs/grip

Workout 080911

Press
95x5
105x5
115x10*

Chin 3x10

C&P 24kg 3x5l/r

Power Curl 95 3x5

Workout 080711

Squat
165x5
190x5
215x8*

Floor
135x5
155x5
170x10*

Chin
25 3x5

Incline 135 x10,8,6,4,2

Kroc Row 24kg 2x20

Fatbar Curl 65 3x8

Workout 080311

Squat 225 5x5*

Ring Pushup 5x15

Chin 5x8