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Parabellum
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From: http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=51003
15 mins skipping rope before each workout, crunches to failure at the end of each workout, karate practice twice per week, swimming practice twice per week, track&field practice twice per week and boxing practice once per week. He is able to eat whatever he wants and lots of it.
Monday
(am)
Olympic Squats - 6x20, 240kg x 6, 280kg x 4, 320kg x2 (try to increase 320kg by 2.5kg each month)
Leg Curls - 6x20
Leg Extensions - 6x20
Calve Raises - 6x20
Leg Raises - 6x20
Knee Twists - 6x20
(pm)
6 walks of 200 metres with 150kg bag on his back, 4 walks of 150 metres with 200kg bag on his back
Tire Flip - 6 sets of 20 flips with 300kg, 4 sets of 15 flips with 400kg
Conan's Circle - 3 sets to failure with 300kg
Wednesday
(am)
Deadlifts - 6x20, 280kg x 6 reps, 320kg x 4 reps, 360kg x 2 reps (try to increase 360kg by 2.5kg each month)
Good Mornings - 6 sets to failure with 200kg
Overhand Chins - 6x20
Underhand Chins - 6x15
Pulldowns- 4x15
Bent Over Rows - 4x15
(pm)
Farmers Walk - 6 walks of 20 metres with 150kg per hand, 4 walks of 15 metres with 200kg per hand
Viking Press - 6 sets of 20 reps with 100kg on hands, 4 sets of 15 reps with 120kg on hands
Crucifix - 3 sets to failure with 20kg per hand
Friday
(am)
Front Squats - 6x20, 200kg x 6, 240kg x 4, 280kg x 2 (try to increase 280kg by 2.5kg each month)
Leg Curls - 6x20
Leg Extensions - 6x20
Calve Raises - 6x20
Leg Raises - 6x20
Knee Twists - 6x20
(pm)
Power Stairs - 6 sets of 20 steps with 175kg, 4 sets of 15 steps with 275kg
Log Lift - 120kg x 6 reps, 140kg x 4 reps, 160kg x 2 reps
Medicine Ball - 30kg, 3 throws for height, 3 throws for distance
Sunday
(am)
Push Press - 6x20, 160kg x 6, 180kg x 4, 200kg x 2 (try to increase 200kg by 2.5kg each month)
Bench Press - 6 sets to failure with 200kg
Dips - 6x20
Bicep Curls - 6x15
Standing French Presses - 4x15
Power Cleans - 4x15
(pm)
Duck Walk - 6 sets of 20 metres with 175kg, 4 sets of 15 metres with 275kg
Atlas Stones - 120kg x 6 loads, 140kg x 4 loads, 160kg x 2 loads
Sled Drag - 300kg, 3 trips for speed, 3 trips for distance
15 mins skipping rope before each workout, crunches to failure at the end of each workout, karate practice twice per week, swimming practice twice per week, track&field practice twice per week and boxing practice once per week. He is able to eat whatever he wants and lots of it.
Monday
(am)
Olympic Squats - 6x20, 240kg x 6, 280kg x 4, 320kg x2 (try to increase 320kg by 2.5kg each month)
Leg Curls - 6x20
Leg Extensions - 6x20
Calve Raises - 6x20
Leg Raises - 6x20
Knee Twists - 6x20
(pm)
6 walks of 200 metres with 150kg bag on his back, 4 walks of 150 metres with 200kg bag on his back
Tire Flip - 6 sets of 20 flips with 300kg, 4 sets of 15 flips with 400kg
Conan's Circle - 3 sets to failure with 300kg
Wednesday
(am)
Deadlifts - 6x20, 280kg x 6 reps, 320kg x 4 reps, 360kg x 2 reps (try to increase 360kg by 2.5kg each month)
Good Mornings - 6 sets to failure with 200kg
Overhand Chins - 6x20
Underhand Chins - 6x15
Pulldowns- 4x15
Bent Over Rows - 4x15
(pm)
Farmers Walk - 6 walks of 20 metres with 150kg per hand, 4 walks of 15 metres with 200kg per hand
Viking Press - 6 sets of 20 reps with 100kg on hands, 4 sets of 15 reps with 120kg on hands
Crucifix - 3 sets to failure with 20kg per hand
Friday
(am)
Front Squats - 6x20, 200kg x 6, 240kg x 4, 280kg x 2 (try to increase 280kg by 2.5kg each month)
Leg Curls - 6x20
Leg Extensions - 6x20
Calve Raises - 6x20
Leg Raises - 6x20
Knee Twists - 6x20
(pm)
Power Stairs - 6 sets of 20 steps with 175kg, 4 sets of 15 steps with 275kg
Log Lift - 120kg x 6 reps, 140kg x 4 reps, 160kg x 2 reps
Medicine Ball - 30kg, 3 throws for height, 3 throws for distance
Sunday
(am)
Push Press - 6x20, 160kg x 6, 180kg x 4, 200kg x 2 (try to increase 200kg by 2.5kg each month)
Bench Press - 6 sets to failure with 200kg
Dips - 6x20
Bicep Curls - 6x15
Standing French Presses - 4x15
Power Cleans - 4x15
(pm)
Duck Walk - 6 sets of 20 metres with 175kg, 4 sets of 15 metres with 275kg
Atlas Stones - 120kg x 6 loads, 140kg x 4 loads, 160kg x 2 loads
Sled Drag - 300kg, 3 trips for speed, 3 trips for distance
