» My training «

My daily training has one group per day, usually something like this:


I like to work hard, use heavy weights to build and also work with supersets for cutting.

My best lifts in training are:

Shoulder press90 kg (198 lbs)
Biceps curl65 kg (143 lbs) with two hands, 30 kg (66 lbs) with one hand
Bench press135 kg (297 lbs)
Squat200 kg (440 lbs)
Press for legs300 kg (660 lbs)
Dead lifting200 kg (440 lbs)

When I'm preparing for competition I work in supersets and use one exercise for mass. With the supersets I like to work with free weights while I usually use machines for isolation.

My measurements are currently:

Height170 cm (5"7)
Weight78-80 kg (172-176 lbs) off season, 75 kg (165 lbs) contest shape
Biceps41.5 cm (16.1 inches) off season, 38.5 cm (15.2 inches) contest shape
Quads64 cm (25 inches) off season, 58 cm (23 inches) contest shape
Calves44 cm (17.3 inches)
Chest115 cm (45.3 inches)