Overhead Press (kg) 8 x bar5 x 405 x 505 x 655 x 67.5Belt On5+2 x 77.53 x 851 x 95Belt Off  10 x 5010 x 5010 x 5010 x 50 Chin Ups 8 x BW+15kg8 x BW+15kg6 x BW+15kg6 x BW+15kg Closed Grip Bench Press (kg) 10 x 8010 x 8010 x 808 x 80 Biceps various Notes:Gym was closing early today …

Deadlifts (kg) 5 x 605 x 1003 x 1305 x 145Belt On5 x 1655+2 x 187.5Tore Callus1 x 2101 x 2401 x 260Belt Off10 x 14010 x 14010 x 140 Leg Press 3 sets high reps Single Leg Seated Leg Curl (kg) 12 x 2512 x 2512 x 2512 x 25 Calves various sets high reps Abs Machine (kg) 12 …

Bench Press (kg) 8 x bar5 x 405 x 603 x 805 x 955 x 107.55+2 x 122.51 x 1301 x 1407 x 1105 x 1105 x 10013 x 60 Barbell Row (kg) 10 x 8010 x 8010 x 8010 x 80 Incline Bench Press (kg) 10 x 6010 x 6010 x 6010 x 60 Lying Triceps Extension (lbs) 10 x 8010 …

Low Bar Squat (kg) 5 x 605 x 1005 x 127.55 x 147.5.55+2 x 167.51 x 187.51 x 200 High Bar Squat (kg) 10 x 10010 x 10010 x 100 GoodMornings (kg) 10 x 10010 x 10010 x 6010 x 60 Planks BW x 1 minute Crunches Machine 3 sets of 15 with 40kg Calves various Left Trap StretchingRight Trap …

Pancake Recipe: Ingredients: -50 grams of oats -5 egg whites -1 scoop whey (chocolate flavor – that comes down to personal preference) -2 stevia packets (1 gram each – adds a sugary flavor – I personally use Better Stevia)  -1 vanilla extract (optional – so it doesn’t smell like eggs) Instructions: -Preheat a pan and spray with non-stick cooking spray …

When I was a little kid before I slept I’d drink a cup of milk, turn on a faint light and read a book. And as time passed by I’d be fighting to remain asleep. Nowadays? Can’t sleep even at 4am. Luckily this isn’t the norm… So, if you are sitting on the computer most of the time before you …

Overhead Press (kg) 8 x bar5 x 405 x 503 x 60Belt Up5 x 67.53 x 751+4 x 851 x 901 x 951 x 97.5Belt Off10 x 4510 x 4510 x 4510 x 45 Chin Ups 4 sets of 8 with BW+10kg DB Rear Lat Raise 2 sets of 15 with 7.5kg  BicepsTriceps Right Trap DB ShrugsCardio: 15′ Stationary BikeNotes:Today …

Deadlifts (kg) 5 x 605 x 1003 x 130Belt Up5 x 162.53 x 1851+4 x 2051 x 2251 x 245Belt Off3 x 1605 x 1305 x 130 Leg Press 3 sets high reps Lying Leg Curl 4 sets of 12 Calves various sets high reps Abs Machine 4 sets of 12 with 35kg Right Knee rehab exercisesCardio: 12′ Stationary BikeNotes: Today’s …

Supplement stash – the more you own, the bigger you get (or at least that’s what the industry wants you to think) I get asked by various people from time to time, what supplements do I use? It has become a boring question since the majority of the time the people that ask these kind of questions are trying to …

Bench Press (kg) 8 x bar5 x 405 x 605 x 805 x 1053 x 1201+4 x 1351 x 1450 x 15010 x 1008 x 1008 x 1008 x 100 Barbell Row (kg) 10 x 10010 x 10010 x 10010 x 80 Face Pulls 4 sets of 15 Biceps 4 sets Left Trap StretchingRight Trap Strengthening Cardio: 30′ Stationary BikeNotes: …