Rings Push/Pull
BW RTO Dips 4×8
BW Pullups 3×8
RTO Pushups 3×12
Ring Rows 3×12
Lower Strength
Front Squat
| Reps | 7 | 5 | 3 | 12 | 20 |
| Weight (kg) | 62.5 | 72.5 | 82.5 | 57.5 | 35 |
Leg Extensions
| Reps | 7 | 5 | 3 | 12 | 20 |
| Weight (kg) | 45 | 50 | 55 | 45 | 40 |
Back Extensions 2×6-8 | 15kg
Leg Raise 2×10
Upper Strength
Incline Bench Press 82.5kg | 4×5
Bench DB 2x28kg | 3×10
Upper Back Row Machine 55kg | 3×10
Lat Pull Parallel Grip 70kg | 3×6-8
Shoulder Press 45kg | 3×8
EZ Narrow Scott Curl 32kg | 3×10
EZ Wide/Narrow Scull Crusher 32kg | 3×10
Lower Strength
Front Squat 3×5 | 75kg
Deadlift 1×5 | 110kg
Lounge 3×16 | 32kg
Calve Raise 3×10-15 | 25kg
Leg Raise 3×10
Upper Hyper
| Excersise | Reps | Weight (kg) |
| Flat Bench | 7, 5, 3, 12, 20 | 75, 85, 95, 65, 55 |
| Chinups or LAT | 7, 5, 3, 12, 20 | 65, 75, 90, 55, 45 |
| 30′ Bench DB | 6-8 | 2×28 |
| Cable Rows | 6-8 | 44 |
Lower Hyper
Front Squat
| Reps | 7 | 5 | 3 | 12 | 20 |
| Weight (kg) | 60 | 70 | 80 | 55 | 32.5 |
Leg Curl
| Reps | 7 | 5 | 3 | 12 | 20 |
| Weight (kg) | 45 | 50 | 55 | 45 | 40 |
Leg Press 3×10 | 100kg
Back Extensions 3×8 | 15kg
Upper Strength
Incline Bench Press 80kg | 4×5
Bench DB 2x28kg | 3×8-10
Upper Back Row Machine 50kg | 3×10
Lat Pull Reverse Grip 70-65kg | 6-8
Shoulder Press 45kg | 2×8 1×6
EZ Wide Biceps Curl 32kg | 3×8
Cable Triceps Push Down 27.5 | 3×10
Lower Strength
Front Squat 4×5 | 72.5kg
Lounge 4×16 | 2x16kg
Note: Underslept
Orchestra
“New spring, same story,” Garivoje thought as he licked his mustache. “Bird brain is neurotically repetitive. Doesn’t give them peace. For a moment they fall silent and it seems that they had taken a break, finally got what they wanted. Then they fly to another branch and start all over.
While I was a young cat, I was able to enjoy early morning concerts. I fantasized about plucking their feathers, I wanted to taste them while they were warm. Now I almost don’t notice them.
They are tireless. I don’t understand them.
I think I’ll move under the cherry tree.”
