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Daniel Minarsky
05-19-2012, 04:37 PM
I gotta a lot of shows in mind. Will see where I end up. Being a European I can only do locals and no pro qualifier so it doesn't really matter how I do, but nevertheless would like to place the best I can obviously.

Something about me. 6'6" and today 250lbs. Kinda blew up after last shows so gotta bring it down again.

Today's training: Chest, shoulders, triceps, abs

Incline barbell press: 5x6-10
Flat machine press: 3x12
Incline fly: 3x12
Cable crossover: 4x12-15

Shoulder giant set rotation:
Seated side laterals 4x10-12
Seated bent over laterals 4x10-12
Seated dumbell front raises 4x10-12
Seated behind the neck smith press 4x6-12

EZ bar pullover and press 4x8-12
Bent over high pulley cable tricep press 3x12
superseted with
Triceps pushdown 3x12

Cable crunches 4x10
Lying side crunches 2x20 each side
Crunches 3x15

ianlauer
05-19-2012, 05:20 PM
good shoulder and tri routine. Keep it up!

Daniel Minarsky
05-19-2012, 06:54 PM
Thanks. I like to mix it up and go by feel a lot.

Daniel Minarsky
05-20-2012, 09:38 AM
Yesterday evening 60 minutes cardio before bed.

Today's training: Back and biceps

Wide grip chins 3xmax
Close grip pull downs 3x10 last one drop set
Bent over barbell rows 3x6-10
Barbell shrugs 3x12 last one drop set of about 40 reps

Back giant rotation 3x10 of each exercise back to back
Standing (20 degree angle bent forward) dumbell row/shrug
Standing dumbell shrug
EZ bar high pulls all the way above the head
Seated rope rows
Dumbell pull over across the bench

Paralel grip pull ups 1xmax plus couple of negatives.

EZ bar 21's 4 sets
Preacher bench EZ bar curls 3x10-12
Standing alternate hammer curls 3x8
superset with
Seated incline dumbell curls 3x6


I'll have 30 minutes cardio before bed.

Daniel Minarsky
05-21-2012, 06:07 AM
Today leg training. Not really most important bodypart in physique but still like to do them, cause I might do a BB class too, plus I like to train my whole body. My legs are twigs anyway cause I am such a skyscraper. 30 minutes cardio before bed today.

Legs
45 degree legpress 10x15-25
Leg extension 3x20-25
superset with
Squat 3x10

Leg extension 3x10 peak contraction and 1 burout set of 100 reps
Adductor machine 3x12

Stiff leg deadlift standing on a box 3x10-12
superset with
45 degree legpress feet high on platform 3x12

Lying leg curls 5x6-10 last set drop set

Calf raises on legpress 5x10-12

Abs
Incline crunches 3x20
Lying leg raises 3x10

Daniel Minarsky
05-22-2012, 06:17 AM
No weight training today. Currently I train 3 on 1 off.

So today only 60 minutes morning cardio on empty stomach and 30 minutes cardio before bed.

Daniel Minarsky
05-23-2012, 07:51 AM
Chest, triceps and abs today. Will do 30 minutes cardio before bed.


Smith Gironda neck press 5x8-12
Incline dumbell press 3x6-8
Incline dumbell fly 3x10-12

Dips 3xmax
superseted with
Seated chest press 3x12

Pec-dec 5x12

Pullover and press 5x6-12
One arm underhand across the body tricep pull down 3x10
Tricep pushdowns 4x8-12

Standing weighted cable crunches 5x8-12
Lying leg and hip raises 3x10

ianlauer
05-23-2012, 06:01 PM
Glad to see you're still hitting the legs! I hate the "but they're covered up" excuse to avoid training them

Daniel Minarsky
05-24-2012, 05:51 AM
Glad to see you're still hitting the legs! I hate the "but they're covered up" excuse to avoid training them

Yup, gotta be complete. Even though I might not compete in BB (prob will though), I still want to train like one.

Daniel Minarsky
05-24-2012, 06:00 AM
Back and biceps today (I train about 8am about an hour after meal 1). I like training in the morning better then any other time. I feel it suites me better to get it done in the morning and then eat all day. I feel I recover better that way than if I would be training in the afternoon and have maybe just 2 meals after. Again 30 minutes cardio before bed.

Wide grip chins 4xmax
Bent over barbell rows 5x6-12 last set drop set

Chest supported dumbell rows to the chest 3x10-12
superseted with
Chest supported dumbell rows to the waist 3x8-10

Triset 3x10 of each exercise
Close grip pull downs
Seated wide grip rows
Seated underhand rows

Paralel grip chins 1xmax to squeeze whats left plus 3 negatives

EZ bar close grip preacher curls 5x6-10
EZ 21s 3 sets
Spider hammer curls 3x10

Daniel Minarsky
05-25-2012, 07:49 AM
Shoulders, traps, little legs and abs today. 30 minutes cardio before bed will follow.

Seated dumbell press 5x6-10
Side laterals 4x10-12 last 2 sets drop sets
Rear delt machine 4x12

Giant set of 3x12 of each
Close grip EZ bar upright rows above the head
Wide grip EZ bar upright rows
Dumbell shrugs

Leg curls 10x10
Leg extensions 10x20
Seated calve raises 5x15

Weighted incline crunches 4x10 last set drop set
Incline crunches 2xmax

Daniel Minarsky
05-26-2012, 04:32 PM
60+60 morning and evening cardio

Daniel Minarsky
05-27-2012, 08:34 AM
Chest, shoulders, triceps today. 30 minutes cardio before bed

Smith machine Gironda neck press 5x8-12 last 2 sets drop sets

Chest triset
Pec-dec 3x12
Incline dumbell press 3x6-8
Incline dumbell fly 3x10-12

Chest giant superset. All seven sets done back to back to back
Cable crossovers 4x12-15
Flat dumbell press 3x6-8

Giant set shoulder rotation (4 sets back to back then break. 4 rotations)
Seated side laterals 4x12
Bent over seated laterals 4x10-12
Seated dumbell front raises palms up 4x10-12
Seated dumbell press 4x6-8 last set drop set

Pull over and press 5x8-12
Tricep push downs 3x8-12 last set drop set
One arm underhand across the body tricep pull down 3x8-10 last set drop set

Standing weighted cable crunches 5x8-12
Incline crunches 3x15 very slow reps

Daniel Minarsky
05-28-2012, 05:51 AM
Back and biceps. 30 minutes cardio before bed will follow...

Wide grip chins 3xmax

Back compound triset (3 exercises back to back without any rest holding on to the same bar)
Bent over barbell rows 5x5-12
Partial deadlift 5x5-12
Barbell shrugs 5x5-12

Close grip pull downs 3x10-12 last set drop set (2 drops)
superseted with
Seated cable close grip rows 3x10-12 last set drop set (2 drops)

Incline bench chest supported one arm dumbell rows 3x12 (very slow)
Paralel grip chins 1xmax plus 3 negatives

EZ bar preacher bench curls 4x7-12
Standing alternate hammer curls 2 giant sets of 5 actual sets up and down the rack back to back
Low incline seated dumbell curls

Daniel Minarsky
05-29-2012, 05:53 AM
Legs and abs. 30 minutes cardio before bed will follow

Leg extension 10x6-20 last set drop set
Sissy squats 3x12
45 degree legpress 5x20 (10 reps super deep with legs wide, 10 reps legs close together little bit higher)
45 degree legpress 1x100 one burnout set
Leg extension 1x100 one burnout set

Those 100 rep sets are killer. By rep 70-80 quads were full of burning lava it seemed...

Adductor machine 3x12

Stiff leg deadlift standing on a box 4x8-12
Lying leg curls 5x6-10 last set drop set (4 drops)

Ab triset (3 rotations)
Lying crunches 3x20
Left side crunches 3x15
Right side crunches 3x15

Had to do abs before calves cause my legs were shaking and hams burning I could not do calves straight after...

45 degree legpress calve raises 5x15

Hyperextensions 3x10-12

Daniel Minarsky
05-30-2012, 03:52 AM
Cardio time today. 60 minutes on empty stomach in the morning and 60 minutes before bed.

Bronwyn
05-30-2012, 07:42 AM
Cardio time today. 60 minutes on empty stomach in the morning and 60 minutes before bed.

Hope you will take some rest too :) ;)

Daniel Minarsky
05-30-2012, 08:24 AM
Hope you will take some rest too :) ;)

Maybe just a bit.

Daniel Minarsky
05-31-2012, 05:35 AM
Chest, triceps and abs. 30 minutes cardio before bed will follow

Flat dumbell press 7x6-10 last 3 sets supersetted with...
Flat dumbell flys 3x8

Pec-dec 4x8 last set drop set
superseted with
Smith incline press 4x8 last set drop set

Upper cable crossovers 4x12-15

EZ bar pullover and press 5x6-12

Undergrip pull down 4x10 last set drop set
superseted with
Tricep push down 4x8 last set drop set

One arm tricep push down 2x12 both drop sets

Standing weighted cable crunches 5x10-12

Daniel Minarsky
06-01-2012, 06:19 AM
Back and biceps. 30 minutes cardio before bed

Wide grip chins 3xmax

Dumbell pullovers across the bench 4x12
superseted with
close grip seated cable rows 4x12 last set drop set

Incline bench chest supported dumbell rows both arms 4x10
superseted with
Incline bench chest supported barbell rows to the chest 4x8-10 last set drop set

Paralel grip chins 1xmax + 3 negatives

EZ bar preacher curls 4x7-12
EZ bar 21's 3 sets
Standing alternate hammer curls 3x15 drop sets (5 reps, 5 reps, 5 reps)
One arm concentration curls 2x10

Daniel Minarsky
06-02-2012, 10:25 AM
Shoulders, traps, legs, abs. 30 minutes cardio before bed...

Seated dumbell presses 4x5-12 last set drop set

Standing side laterals 3x15 (double drop sets after 5 reps)
superseted with
Standing alternating front raises palms up 3x10

Triset
Dumbell shrugs 3x12
EZ bar close grip upright rows above the head 3x10
EZ bar wide grip upright rows to the chest 3x10

Reverse pec-dec 4x12 last set drop set (4 drops)

Leg extension 10x20
Leg curls 5x12
Seated calve raises 5x10-12

Weighted incline crunches 5x10 last set drop set (2 drops)
Lying leg and hip raises 3x10

Daniel Minarsky
06-03-2012, 06:17 AM
Off day today...

kkEspana
06-03-2012, 05:40 PM
Oh, that's Great Sir !!

Daniel Minarsky
06-04-2012, 06:48 AM
Chest, shoulders, triceps and abs. 30 minuted cardio before bed

Smith flat Gironda neck press 5x6-12 last set drop set

Triset
Pec-dec 3x8-10
Incline dumbell press 3x8-10
Incline dumbell fly 3x10

Decline dumbell press 3x12
superseted with
High cable crossovers 3x10

Shoulder giant rotation - 4 rotations
Seated dumbell side laterals 4x12-15
Seated bent over dumbell side laterals 4x12
Seated dumbell front raises 4x10
Seated dumbell press 4x6-10

EZ bar close grip press 5x6-12
EZ bar skull crushers 3x10-12

High pully overhead tricep press 3x12
superseted with
Tricep push down 3x10 last set drop set

Weighted standing cable crunches 5x12
Incline crunches 3x20

Daniel Minarsky
06-05-2012, 06:59 AM
Back and biceps. 30 minutes cardio before bed will follow

Wide grip chins 3xmax

Back compound triset (3 exercises back to back without any rest holding on to the same bar)
Bent over barbell rows 5x5-12
Partial deadlift 5x5-12
Barbell shrugs 5x5-12 last set drop set (5 drops)

Second triset
Close paralel grip pull downs 3x8-10 last set drop set
Seated close grip row 3x8-10 last set drop set
Standing EZ bar close grip upright rows above the head 3x10

Incline chest supported dumbell shrugs 3x10
superseted with
Incline chest supported dumbell rows 3x10

Paralel grip chins 1xmax + 3 negatives

EZ bar close grip preacher curls 5x7-12
Standing alternate hammer curls 2 giant sets of 5 actual sets up and down the rack back to back
One arm cable curls 2x10

Daniel Minarsky
06-06-2012, 05:47 AM
Legs and abs. 30 minutes cardio before bed

45 degree legpress 8x15
45 degree legpress feet high on platform 4x15
45 degree legpress 1x100 burnout set
Leg extension 5x12 last set drop set
Leg extension 1x100 burnout set
Leg curls 5x10 last set drop set
Adductor machine 3x12
45 degree legpress calve raises 5x15

Incline crunches 4x15-20

Daniel Minarsky
06-07-2012, 04:25 AM
60 minutes empty stomach cardio and 60 minutes cardio before bed today.

Daniel Minarsky
06-08-2012, 05:48 AM
Chest, triceps, abs. 30 minutes cardio before bed.

Flat dumbell press 4x6-10
Incline smith press 4x6 last set drop set

Decline dumbell fly 3x12
superseted with
Decline pullovers 3x10

Incline dumbell fly 3x12-15
superseted with
Pec-dec 3x8-10

Tricep push down 4x6-10 last set drop set

Incline EZ bar tricep extension 3x12
superseted with
Incliine EZ bar close grip press 3x10-12

One arm underhand across the body tricep pull down 2x10

Standing weighted cable crunches 3x15
Lying leg and hip raises 3x12-15

Daniel Minarsky
06-09-2012, 06:54 AM
Back and biceps. 30 minutes cardio before bed will follow.

Wide grip weighted pull ups 2x5
Wide grip pull ups 2xmax

Close grip pull downs 3x8-10 last set drop set
superseted with
Paralel grip seated cable row 3x10 last set drop set

One arm dumbell row 3x8-10

Incline bench chest supported dumbell row 3x10
superseted with
Dumbell pullovers across the bench 3x8

Undergrip chins 1xmax + 3 negatives

EZ bar 21's 3 sets
Straight bar preacher curls 3x10-12

Standing alternate hammer curls 2x8-10
superseted with
Standing dumbell curls 2x6

Daniel Minarsky
06-10-2012, 08:00 AM
Shoulders, traps, legs, abs. 30 minutes cardio before bed.

Seated dumbell shoulder press 4x6-10

Standing side laterals 3x15 (double drop sets after 5 reps)
superseted with
Standing alternating front raises palms up 3x10

Triset
Dumbell shrugs 3x12
EZ bar close grip upright rows above the head 3x10
EZ bar wide grip upright rows to the chest 3x10

Reverse pec-dec 4x12 last set drop set

Power cleans 5x10

Squats 5x15
Leg extensions 5x10 last set drop set

Seated calve raises 5x15

Lying crunches 4x15

Daniel Minarsky
06-11-2012, 05:25 AM
Off day today, just 60+60 minutes cardio. Empty stomach and before bed.

Daniel Minarsky
06-12-2012, 06:18 AM
Chest, shoulders, triceps and abs. 30 minuted cardio before bed

Smith flat Gironda neck press 5x6-10 last 2 sets drop sets
Decline dumbell press 3x8-10

Pec-dec 3x12
superseted with
Incline barbell press 3x8 last set drop set

High cable crossovers 3x12

Shoulder giant rotation - 4 rotations
Seated dumbell side laterals 4x12-15
Seated bent over dumbell side laterals 4x12
Seated dumbell front raises 4x10
Seated dumbell press 4x6-10 last set drop set

Smith machine close grip press 4x10
Bent over overhead cable extensions 3x12
Rope tricep push downs 3x10

Weighted standing cable crunches 3x10
superseted with
Weighted standing cable side crunches 3x10 each side

Daniel Minarsky
06-13-2012, 07:06 AM
Back, traps, biceps. 30 minutes cardio before bed.

Wide grip weighted chins 2x6,5
Wide grip chins 2xmax
One arm dumbell row 3x10

Underhand grip pull downs 3x8-10
superseted with
close grip seated cable rows 3x10

Standing (20 degree angle bent forward) dumbell row/shrug 3x10
superseted with
Standing dumbell shrugs 3x10

Standing straight arm pull down 3x10

Seated alternating dumbell curls 4x8-10
Standing alternating hammer curls 2x18 (drop sets, 2 drops after 6 reps)
Straight bar preacher curls 4x12

Power cleans 5x10
Close grip barbell rows 3x10

Daniel Minarsky
06-14-2012, 05:23 AM
Legs, abs. 30 minutes cardio before bed

Leg extensions 8x15 last set drop set
45 degree leg press 5x15
45 degree leg press feet up and wide 5x10
Lying leg curl 5x10 last set drop set
Squats 5x10
Leg extensions 1x100

Legpress calve raises 5x15

Incline sit ups 5x15

Daniel Minarsky
06-15-2012, 04:03 AM
60 minutes empty stomach cardo, 60 minutes cardio before bed

Daniel Minarsky
06-16-2012, 12:10 PM
Chest, triceps, abs. 30 minutes cardio before bed

Incline dumbell press 5x4-10

Pec-dec 3x8-10
superseted with
Smith flat Gironda neck press 3x8 last set drop set

Decline dumbell flys 3x7-10
superseted with
Decline dumbell press 3x6

EZ bar pullover and press across the bench 6x5-12

One arm undergrip tricep pull downs 2x10
superseted with
One arm tricep push downs 2x10

Both arms tricep push downs 2x10 last set drop set

Incline crunches 4x10-15

Daniel Minarsky
06-17-2012, 09:03 AM
Back, biceps, cardio 30 minutes after workout

Wide grip pull ups 2xmax
Paralel grip pull ups 2xmax

Chest supported dumbell rows 4x8-10
superseted with
Chest supported barbell rows to the chest 4x8-10

Triset
Wide grip pull downs 3x8-10
Underhand grip pull downs 3x8
Seated rope rows 3x10

Triset 2
Standing paralel grip high pulley rows 3x10
Standing high pulley pullovers 3x10
Standing paralel grip high pulley rows 3x10

Seated alternating dumbell curls 3x8 last set drop set
Standing alternating hammer curls 3x8 last set drop set
Straight bar preacher curls 3x8-12

Daniel Minarsky
06-18-2012, 07:08 AM
Shoulders, traps, abs, legs. 30 minutes cardio post workout and another 30 minutes before bed

Standing side laterals 5x6-12
superseted with
Incline bench chest supported rear laterals 5x10

Shoulder+trap rotation 4 sets of 10-12 each
Standing dumbell shrugs
EZ bar close grip upright rows above the head
EZ bar wide grip rows to the chest
Seated Arnold dumbell press

One arm cable behind the back side laterals 3x10

Power clean 3x10
Close grip barbell shrugs 3x10

Lying leg curls 5x6-10
45 degree legpress 5x12
Leg extensions 4x6-12 last set drop set
45 degree legpress calve raises 5x12

Lying crunches 4x15

Daniel Minarsky
06-19-2012, 07:13 AM
60 minutes empty stomach cardio + 60 minutes cardio before bed. More cardio during the day if I feel like it.

Daniel Minarsky
06-20-2012, 06:39 AM
Chest, triceps, abs, shoulders. 30 minutes cardio post workout. 30 minutes cardio before bed

Flat dumbell press 4x6-10
Incline dumbell press 3x10

Flat dumbell flys 3x10
superseted with
Flat Smith Gironda neck press 3x10

Pec-dec 3x8-12
Cable crossovers 3x12

EZ bar french press 3x6-10
superseted with
EZ bar close grip press 3x8-10

Upper pulley bent over overhead tricep extension 3x12

Tricep push downs 3x10

Standing weighted cable crunches 4x10-12

Standing side laterals 8x10

Daniel Minarsky
06-21-2012, 06:17 AM
Back and biceps. 30 minutes cardio post workout and 30 minutes cardio before bed.

Wide grip chins 2xmax
One arm dumbell rows 3x10

Shoulder width pull downs 3x10-12
superseted with
Close grip seated rows 3x10

Standing (20 degree angle bent forward) dumbell row/shrug 3x10
superseted with
Dumbell pullovers 3x12

Paralel grip chins 1xmax

Seated alternate dumbell curls 3x8
Standing alternate hammer curls 2x16 (double drop sets)

EZ bar overhand grip curls 3x10
superseted with
EZ bar close grip curls 3x10

Straight bar preacher curls 3x10

Daniel Minarsky
06-22-2012, 06:56 AM
Shoulders, traps, little bit of chest and triceps, abs. 30 minutes cardio post workout and another 30 minutes before bed

Seated dumbell press 4x6-10

Standing side laterals 3x10
superseted with
Standing alternate front raises undergrip 3x10

Delt dec 3x12
superseted with
EZ bar close grip upright rows above the head 3x12

Wide grip upright rows to the chest 3x10
Close grip barbell shrugs 5x10-12
One arm cable side laterals 2x10

Smith Incline press 3x15
Cable crossover 3x15

One arm tricep pushdown 3x12

Incline crunches 4x20

Daniel Minarsky
06-23-2012, 11:06 AM
Legs, little bit of back and biceps. 30 minutes cardio post workout and another 30 before bed

Squat 7x2-8
Deadlift 5x1-6
Legpress 4x15-20
Adductor machine 3x10-12
Lying leg curls 3x10
Leg extension 3x10 and 1x100
Seated calve raises 5x15

High pulley seated close grip rows 5x10

One arm cable curls 3x10

Daniel Minarsky
06-24-2012, 02:27 PM
60 minutes cardio on empty stomach

Daniel Minarsky
06-25-2012, 07:51 AM
Chest, triceps, abs and little bit of shoulders. 30 minutes cardio post workout

Smith incline press 5x6-8 last set drop set (3 drops)

Flat dumbell flies 3x10
superseted with
Flat dumbell press 3x6

Flat barbell bench press 3x10
superseted with
Cable crossover 3x12

EZ bar close grip press 4x8-12

High pully bent over overhead tricep press 3x12
superseted with
Tricep push down 3x10

One arm tricep pushdown 2x12 last set drop set

Incline crunches 4x15

Howorth side laterals 5x15 (5 reps from waist to shoulder level, 5 reps from shoulder level to above the head, 5 reps from waist all the way above the head)

Daniel Minarsky
06-26-2012, 07:22 AM
Back, biceps and little quad pump. 30 minutes cardio post workout
Wide grip chins

5xmax
One arm dumbell row 3x10-12

Dumbell pullover across the bench 3x6-8
superseted with
Standing (20 degree angle bent forward) dumbell row/shrug 3x10

Triset 3x10-12 each exercise
Wide grip pulldown
Machine paralel grip row
Seated close grip low pulley row

Incline seated dumbell bicep curls 4x6-10
Standing alternate hammer curls 2x18 (double drop sets)

EZ bar overhand grip curls 3x10
superseted with
EZ bar bicep curls 3x10

Straight bar preacher curls 3x10

Leg extensions 10x20

Daniel Minarsky
06-27-2012, 07:26 AM
Shoulders, traps, abs and little bit of a chest pump

Seated shoulder press 4x6-10

Standing side laterals 3x10
superseted with
Smith machine behind the neck press 3x8-10

Delt dec 3x12
superseted with
EZ bar close grip upright rows above the head 3x10

Hang clean 3x8
superseted with
Wide grip barbell upright row to the chest 3x8

Close grip barbell shrugs 5x10-12 + 1x30 pump set

Lying crunches 4x15

Smith machine Gironda flat neck press 4x15
Cable crossovers 4x15

Daniel Minarsky
06-28-2012, 07:05 AM
Light back and arms. 30 minutes cardio post workout.

Wide grip pullups 5xmax
Underhand grip pullups 5xmax
Seated chest supported machine rows 5x10
One arm low pulley cable row 3x10

Tricep pushdown 6x15-20
superseted with
Rope hammer curls 6x10-15

Incline bench chest supported dumbell kick backs 3x12
superseted with
Incline bench dumbell spider curls 3x10

Standing EZ bar behind the head french press 4x12
superseted with
Standing EZ bar close grip press 4x6-12
superseted with
EZ bar preacher curls 4x12

Daniel Minarsky
06-29-2012, 08:17 AM
Heavy legs and lower back and abs.

Squat 5x5
Deadlift 5x5
45 degree legpress 4x12
Lying leg curls 3x10
Leg extensions 3x20

Seated calve raises 5x15

Incline crunches 5x15

Daniel Minarsky
06-30-2012, 12:36 PM
Upper body superset training.

Dips 8x10
superseted with
Pull ups 4xmax wide grip, 4xmax underhand grip

Incline dumbell press 3x10
superseted with
Incline bench chest supported dumbell rows 3x10

Cable crossovers 3x15
superseted with
Wide grip pull downs behind the neck 3x10

Triceps pushdown 4x15
superseted with
Cable preacher curls with straight adapter 4x10-15

Howorth side laterals 4x15 (5 reps from waist to shoulder level, 5 reps from shoulder level to above the head, 5 reps from the waist above the head)

Daniel Minarsky
07-01-2012, 09:01 AM
Off day today.

Daniel Minarsky
07-02-2012, 07:13 AM
Chest, triceps, little bit of shoulders and abs. 30 minutes cardio post workout.

Smith incline press 5x5 last set drop set (3 drops)
Decline dumbell press 3x12

Incline dumbell flies 3x12
superseted with
Flat dumbel flies 3x8
superseted with
Flat dumbell press 3x8

Cable crossovers 3x15

Flat bench EZ bar skull crushers 5x7-12
superseted with
Flat bench EZ bar close grip press 5x7-12

Tricep pushdown 3x12

Seated EZ bar french press 3x12
superseted with
Seated EZ bar close grip press 3x6-10

Standing Howorth laterals 5x15 (5 reps from waist to shoulder level, 5 reps from shoulder level to above the head, 5 reps from waist to above the head)

Lying crunches 4x15

LANCE ADAM
07-02-2012, 12:21 PM
great log man!

Daniel Minarsky
07-03-2012, 06:32 AM
great log man!

Thanks a lot man! Good luck with your transformation!

Daniel Minarsky
07-03-2012, 06:33 AM
Back, biceps and little bit of leg pump. 30 minutes cardio post workout.

Wide grip pull ups 5xmax
One arm dumbell rows 5x10

Triset
Wide grip behind the neck pull down 3x10
Seated underhand grip cable row 3x10
Seated wide grip cable row 3x10

Undergrip chins 1xmax

Incline bench seated dumbell curls 5x8-12 last set drop set
Standing alternate hammer curls 3x12
Cable straight adapter preacher curls 3x10-12 last set drop set

Leg extensions 10x20

Leg curls 3x20

Daniel Minarsky
07-04-2012, 07:28 AM
Shoulders, traps and little bit of chest pump

Smith shoulder press 4x6-10

Seated side laterals 3x10
superseted with
Seated Arnold press 3x6-10

Incline bench chest supported rear laterals 3x10
superseted with
Incline bench chest supported dumbell front raises 3x10

EZ bar close grip upright rows 3x10

Close grip barbell shrugs 5x12
superseted with
Standing side laterals 5x12

Low incline smith Gironda neck press 5x15
Cable crossover 3x20

Daniel Minarsky
07-05-2012, 08:30 AM
Little back, arms and abs. 30 minutes post workout

Wide grip pull ups 4xmax
Underhand grip pull ups 4xmax

Wide grip pulldown 3x15
superseted with
Standing upper cable pullover

EZ bar close grip pullover and press 4x10-15
superseted with
Seated dumbell curls 4x12

Seated EZ bar tricep extension 3x12
superseted with
Seated EZ bar close grip press 3x6
superseted with
Standing alternate hammer curls 3x10

Tricep pushdown 3x12 last set drop set
superseted with
Cable straight adapter preacher curls 3x12 last set drop set

Incline crunches 4x15

Daniel Minarsky
07-06-2012, 08:39 AM
Heavy legs and lower back, abs.

Squat 5x5
Deadlift 5x5
45 degree legpress 4x15
45 degree legpress calve raises
Lying leg curls 4x8-10 last set drop set
Leg extensions 3x12 + 1x100 pump set
Lying crunches 3x20

Daniel Minarsky
07-07-2012, 07:10 AM
Upper body circuit training and some cable action at the end. Just having some fun with different type of workouts. 90 minutes of empty stomach cardio. 40 minutes of cardio post workout

Circuit 1 - 5 rotations of 15 reps of each
Flat dumbell press
Flat bench dumbell pullover
Seated side laterals
Seated bent over dumbell kick backs
Seated dumbell bicep curls
Lying leg and hip raises

Circuit 2 - 5 rotations of the following
Incline chest flies - 15 reps
Incline bench chest supported dumbell rows - 15 reps
Seated dumbell shoulder press - 15 reps
Standing EZ bar upright rows - 10 reps
Seated EZ bar tricep extensions - 15 reps
Standing EZ bar bicep 21's
Lying crunches - 15 reps

Cable crossovers for chest 3x12
superseted with
Cable crossover double bicep curls 3x10

Daniel Minarsky
07-08-2012, 06:26 AM
NO gym. Just 120 minutes cardio on empty stomach.

LANCE ADAM
07-08-2012, 07:09 PM
NO gym. Just 120 minutes cardio on empty stomach.

i dread these days.

Daniel Minarsky
07-09-2012, 06:31 AM
i dread these days.

Well I woke up at 5am so I had to kill the time before rest of the world wakes up on Sunday :-)

Daniel Minarsky
07-09-2012, 06:39 AM
Chest, triceps, little shoulders and abs.

Incline barbell press 6x1-12 last set drop set (5 drops)
Flat dumbell press 4x6-8
Incline dumbell flies 4x10-12

Upper cable crossover 3x15 last set drop set
superseted with
Lower cable crossover 3x10

Dips 3xmax

EZ bar incline bench behind the head tricep extention 4x8-12
superseted with
EZ bar incline bench close grip press 4x6

One arm underhand over the body tricep cable pulldown 2x10
superseted with
One arm tricep pushdown 2x10

Low incline bench Smith close grip press 3x20 pump sets

Standing Howorth laterals 5x15 (5 reps from waist to shoulder level, 5 reps from shoulder level to above the head, 5 reps from waist to above the head)

Standing weighted cable crunches 5x12

Daniel Minarsky
07-10-2012, 08:58 AM
Back, biceps, a little quad pump and calves.

Wide grip pull ups 2x5 with 35lb plate and 1xmax just bw
Undergrip pull ups 2xmax
One arm dumbell row 4x10

Wide grip pulldowns 3x8
alternating with
Seated close grip cable row 3x8

Standing cable straight arm pulldown 3x20
superseted with
Standing upper pulley cable row 3x20

Incline bench seated dumbell curls 4x5-10
Standing alternating hammer curls 3x10

Standing EZ bar over grip curls 3x10
superseted with
Standing EZ bar close grip curls 3x10

Cable straight adapter preacher curls 3x12

Leg extensions 10x20

Seated calve raises 5x15

Daniel Minarsky
07-11-2012, 05:17 AM
Shoulders, traps, little chest pump, abs

Seated dumbell press 4x6-10

Triset 1
Standing side laterals 3x12
Bent over head supported rear laterals 3x12
Standing alternating undergrip front raises 3x10

Triset 2
EZ bar close grip upright rows above the head 3x10
EZ bar wide grip upright rows to the chest 3x10
Standing 20 degree bent over dumbell shrug/row 3x10

Close grip barbell shrugs 5x12 + 1x30 pump set

Low incline smith press 4x15
Cable crossovers 4x15

Lying crunches 4x15

LANCE ADAM
07-11-2012, 07:51 PM
keep training hard!

Daniel Minarsky
07-12-2012, 07:14 AM
keep training hard!

Thanks. I will. Its fun for me so problem :-)

Daniel Minarsky
07-12-2012, 07:19 AM
Pull ups and upper body superset workout.

Wide grip pull ups 3xmax
Undergrip pull ups 3xmax

Incline smith press 5x12
superseted with
Chest supported machine rows 5x12

Flat bench flies 5x10-12
superseted with
Flat bench pullover 5x15

Seated EZ bar tricep extension 4x12
superseted with
Standing EZ bar bicep curls 4x12

Tricep pushdown 4x15 last set drop set
superseted with
Cable straight adapter preacher curls 4x10 last set drop set

Incline crunches 4x15

Daniel Minarsky
07-13-2012, 06:48 AM
Heavy legs, lower back and traps.

Squat 5x5
Deadlift 5x5
Barbell shrugs 3x8
45 degree legpress 4x15
45 degree legpress calve raises 5x15
Lying leg curls 4x10-12 last set drop set
Leg extensions 3x10-15 and 1x100 pump set.

Daniel Minarsky
07-14-2012, 10:56 AM
Upper body circuit training

Circuit 1 - 5 rotations of 15 reps of each
Flat dumbell press
Flat bench dumbell pullover
Seated side laterals
Flat bench dumbell skull crushers
Seated dumbell bicep curls
Lying crunches

Circuit 2 - 5 rotations of the following
Incline chest flies - 12 reps
Incline bench chest supported dumbell rows - 12 reps
Seated dumbell Arnold press - 12 reps
Seated EZ bar tricep extensions - 12 reps
Standing EZ bar bicep 21's

Daniel Minarsky
07-15-2012, 08:52 AM
Off day Sunday...

Daniel Minarsky
07-16-2012, 05:52 AM
Chest, triceps, little shoulder pump and abs

Incline barbell press 6x1-10 last set drop set (5 drops)
Incline dumbell press 3x6
Flat dumbell flies 4x10

Decline barbell press 3x10
superseted with
Decline close grip press 3x6-8

Cable crossover 3x15

Overhead bent over tricep extension 3x12
superseted with
Tricep pushdown 3x10

One arm across the body tricep pushdown 3x10

Howorth side laterals 5x15 (5 reps from waist to shoulder level, 5 reps from shoulder level to above the head, 5 reps from waist to above the head)

Lying crunches 4x15

Daniel Minarsky
07-17-2012, 06:36 AM
Back, biceps, little quad pump and calves

Wide grip pullups 4xmax
One arm dumbell row 3x10

Undergrip pulldowns 3x8-10
alternating with
Seated close grip row 3x8

Incline bench chest supported dumbell rows to the chest 3x12
superseted with
Flat bench pullover 3x12

Incline bench dumbell curls 4x8
Standing alternating hammer curls 3x10
Straight bar preacher curls 3x8-10 last set drop set

Leg extensions 10x20
Seated calve raises 5x15

Daniel Minarsky
07-18-2012, 06:21 AM
Shoulders, traps, abs and little chest pump

Seated barbell front press 6x6
Close grip barbell shrugs 7x8-12 and 1x30 pump set
Wide grip barbell upright rows to the chest 3x12
Delt deck 4x12

Seated side laterals 3x12-15
superseted with
Seated dumbell shrug/rows 3x8-12
superseted with
Seated dumbell shrugs 3x10

Hanging bent leg raises 4x10-12 (gotta have bent legs cause I'm so damn tall...)

Smith low incline press 3x15
Cable crossover 3x20

Daniel Minarsky
07-19-2012, 06:32 AM
Upper body superset workout, some forearms and abs at the end

Decline barbell press 6x8-12
superseted with
Chest supported machine rows 6x12

Low incline dumbell flies 4x10
superseted with
High pulley straight arm pullover 4x10
superseted with
High pulley undergrip row 4x10

Low incline smith close grip press 4x10
superseted with
Standing alternate dumbell curls 4x12

Standing EZ bar tricep extension 3x12
superseted with
EZ bar preacher curls 3x12

Chest cable crossover 3x12
superseted with
Bicep cable crossover curls 3x12
superseted with
Cable crossover across the body undergrip tricep extensions 3x12

Behind the body barbell wrist curls 3x12
Undergrip barbell wrist curls 3x12
Overgrip barbell wrist curls 3x12

Lying crunches 4x15

Daniel Minarsky
07-20-2012, 07:19 AM
Legs, lower back and traps

Squat 5x5
Deadlift 2x2 and then 3x8
Barbell shrugs 3x12
45 degree legpress feet close together and low on platform 3x15
45 degree legpress feet apart and high on platform 3x15
45 degree legpress calve raises 5x15-20
Lying leg curls 4x8
Leg extensions 4x12 and 1x100 pump set

Daniel Minarsky
07-21-2012, 07:08 AM
Upper body circuits

Circuit 1 - 5 rotations of 15 reps each
Cable crossovers for chest
Standing high pulley straight arm pullover
Wide grip cable upright rows
High pulleys standing double bicep curls
Tricep pushdowns

Circuit 2
Incline flys 4x15
Incline chest supported dumbell rows 4x15
Seated dumbell side laterals 4x15
Incline dumbell behind the head tricep extensions 4x12
Incline dumbell curls 4x12

Circuit 3
Wide grip pullups 4xmax
Clean and press 4x10
Bent over barbell rows (upper body paralel with the floor) 4x8

Hanging bent leg raises 5x10

Daniel Minarsky
07-22-2012, 07:02 AM
No gym today, just 60 minutes empty stomach cardio.

Daniel Minarsky
07-23-2012, 06:31 AM
Chest, triceps, little shoulders and abs. Thinking about evening cardio.....

Incline barbell press 5x5
Incline dumbell press 3x6-8

Flat dumbell flies 4x8-12
superseted with
Decline barbell press 4x8-10

Pec-dec 4x12-15
Cable crossover 3x10+10 drop sets

Low incline EZ bar skull crushers 5x6-12
superseted with
Low incline EZ bar close grip press 5x6-12

High pulley bent overhead tricep extension 3x12
superseted with
Tricep pushdown 3x8 last set drop set

Howorth side laterals 4x15 (5 reps from waist to shoulder level, 5 reps from shoulder level to above the head, 5 reps from waist to above the head)
Standing barbell undergrip front raises 4x12

Lying crunches 4x15

Daniel Minarsky
07-24-2012, 06:08 AM
Back, biceps, abs and little quad pump. Will do 60 minutes cardio in the evening.

Wide grip pullups 4xmax
One arm dumbell rows 4x10

Undergrip pulldown 3x8-10
alternating with
Seated close grip rows 3x10

Incline bench chest supported dumbell rows to the chest 3x10

Incline bench dumbell curls 3x12
superseted with
Standing alternate hammer curls 3x8

Straight bar preacher curls 4x12

Front squats 5x10
Leg extensions 5x20

Hanging bent leg raises 4x10

Daniel Minarsky
07-25-2012, 07:11 AM
Shoulders, traps, abs and little arm pump. 60 minutes cardio will follow in the evening.

Seated barbell front press 6x6
Close grip barbell shrugs 4x12 and 1x30 pump set
Delt dec 4x12
Standing side laterals 3x25 drop sets (3 drops)

Standing barbell undergrip front raises 3x12
superseted with
Standing dumbell shrugs 3x12

Standing one arm dumbell tricep extension 4x12
superseted with
Standing dumbell curl 4x12

Incline crunches 4x15

Daniel Minarsky
07-26-2012, 06:32 AM
Chest and back supersets with little arms and abs at the end. 60 minutes cardio in the evening will follow.

Decline barbell press 6x7-12
superseted with
Wide grip pullups 6xmax

Pec dec 4x15
superseted with
Seated close grip row 4x15

Flat bench flies/undergrip pullovers 3x10 (1 rep = 1 fly + 1 undergrip pullover pushing the dumbells toward each other

Shoulder width grip smitch machine incline press 3x12
superseted with
Wide grip behind the neck pulldowns 3x12

Cable crossovers 3x15
superseted with
High pulley bicep curls 3x10
superseted with
One arm tricep pushdowns across the body 3x12

Lying crunches 4x15

Daniel Minarsky
07-27-2012, 06:59 AM
Heavy day. Legs, lower back and traps. 60 minutes cardio in the evening will follow.

Squat 5x5
Deadlift 2x2 heavy then 3x8 moderate
Barbell shrugs 3x12
45 degree legpress 4x20 (10 reps feet wide and high, 10 reps feet close and low on the platform
45 degree legpress calve raises 5x15-25
Lying leg curls 3x10-12
Leg extensions 3x12 and 1x100 pump set

Daniel Minarsky
07-28-2012, 07:35 AM
Upper body circuits and little forearms at the end. 60 minutes cardio in the evening

Circuit 1 - 5 rotations
Flat dumbell press 15 reps
EZ bar pullover and press 15 reps
Standing wide grip EZ bar upright rows 15 reps
EZ bar 21's
Lying crunches 15 reps

Circuit 2 - 4 rotations
Incline smith press 15 reps
Wide grip pulldowns behind the neck 15 reps
Standing side laterals 10 reps
Low incline smith close grip press 10 reps
Standing dumbell curls 10 reps

Circuit 3 - 3 rotations
Pec-dec 12 reps
Chest supported machine rows 12 reps
Standing barbell undergrip front raises 10 reps
Barbell preacher curls 10 reps
Tricep pushdowns 10 reps

Forearms
Behind the back barbell wrist curls 3x12
Incline undergrip barbell wrist curls 3x12
Standing overhand grip barbell curls 3x12

Daniel Minarsky
07-29-2012, 08:18 AM
No gym today. Just 60 minutes empty stomach cardio.

Daniel Minarsky
07-30-2012, 06:25 AM
Chest, little triceps and shoulders and abs. 60 minutes cardio in the evening

Incline barbell press 5x5
Low incline dumbell press 3x6
Flat dumbell flies 3x10-12

Decline barbell press 3x12
superseted with
Cable crossovers 3x10 and 1x20 pump set

High pulley bent over tricep extension 4x12
superseted with
Tricep pushdown 4x12

Howorth laterals 4x15 (5 reps from waist to shoulder level, 5 reps from shoulder level to above the head, 5 reps from waist to above the head)

Incline crunches 4x15

Bronwyn
07-30-2012, 09:34 AM
No gym today. Just 60 minutes empty stomach cardio.

And low carb diet on our 8th anniversary day LOL. I love U.
I spent 8 years of my life beside this man, 12 contests (both mine and his), 2 seasons when we prepared together and 1 contest as a mixed pair (10th on the World championship). Many nice memories we have together..... :) :*

Daniel Minarsky
07-31-2012, 05:19 AM
Many nice memories we have together..... :) :*

And many more to create in the future. Love U.

Daniel Minarsky
07-31-2012, 05:23 AM
Back and little biceps and quad pump and calves. 60 minutes cardio in the evening will follow.

Wide grip pull ups 3xmax
Wide grip pulldowns behind the neck 4x8-12
Incline bench chest supported dumbell rows 4x8-12
Seated close grip rows 3x8-10
Standing high pulley straight arm pulldown 3x10

Low incline dumbell curls 4x12
superseted with
Standing hammer curls 4x12

Leg extensions 5x25
superseted with
Squat 5x15

Seated calve raises 5x15

Daniel Minarsky
08-01-2012, 05:48 AM
Shoulders, traps, abs. 60 minutes cardio in the evening

Seated military press 6x6
Barbell wide grip upright row to the chest 3x10
Close grip barbell shrugs 5x12 and 1x30 pump set
Delt dec 3x12
Seated chest supported dumbell laterals 5x10-12
Incline bench chest supported EZ bar close grip rows to the neck 4x12
Standing dumbell shrugs 3x12

Hanging bent leg raises 4x10
Across the bench leg raises 4x15

David Lees
08-01-2012, 11:05 AM
You eyeing any contests in the near future?

Daniel Minarsky
08-02-2012, 06:28 AM
You eyeing any contests in the near future?

At the moment I am thinking about October shows in Cali, if I get in good enough shape by then. If not, then I'll probably do the Excalibur in December. I competed in March and really overdieted to get in shape. I had a terrible rebound after the shows so I am trying to take it really slow this time not really knowing when I'll be in respectable shape. Just don't want to kill it this time. Competitions are just a bonus right now. The main focus is to get in shape without killing myself with 3 hours of cardio a day on zero carbs like last time, so I can remain in good shape after them as well. We'll see :-)

Daniel Minarsky
08-02-2012, 06:32 AM
Arms and little chest and abs

Close grip bench press 4x5-10
EZ bar pullover and press 3x10
Tricep pushdown 4x12 last set drop set

One arm across the body undergrip pushdown 2x10
superseted with
One arm tricep pushdown 2x10

Dips between benches 3x15

Upper cable crossover 4x12
superseted with
Low cable crossover 4x12

Reverse grip chins 3xmax

Low incline dumbell curls 3x10
superseted with
Standing hammer curls 3x10

Straight bar preacher curls 3x10
Reverse grip straight bar curls 3x10
Under grip straight bar preacher wrist curls 3x12

Lying crunches 4x15

David Lees
08-02-2012, 11:23 AM
3 hours of cardio per day? No wonder you were over-dieted, damn! Well, good luck with everything man!

Daniel Minarsky
08-02-2012, 11:50 AM
3 hours of cardio per day? No wonder you were over-dieted, damn! Well, good luck with everything man!

Thanks.

Daniel Minarsky
08-03-2012, 06:57 AM
Legs, lower back and traps. 60 minutes cardio in the evening will follow

Squat 5x6 (same weight as last week 5x5)
Deadlift 2x2 and then 3x8
Barbell shrugs 3x12
45 degree legpress 4x12-15 feet close together
45 degree legpress calve raises 4x15
Lying leg curls 3x12
Leg extension 3x10-15 and 1x100 pump set

Plank - 1 minute

Daniel Minarsky
08-04-2012, 12:49 PM
Upper body circuits. 60 minutes empty stomach cardio

Circuit 1 - 4 rotations
Flat dumbell press - 15 reps
Seated dumbell shoulder press - 10 reps
EZ bar close grip pullover and press - 15 reps
EZ bar bicep 21's
Across the bench leg raises - 15 reps

Circuit 2 - 4 rotations
Incline smith press - 15 reps
Incline bench chest supported dumbell rows - 15 reps
Standing side laterals - 12 reps
Tricep pushdown - 15 reps
Cable rope hammer curls - 15 reps
Incline crunches - 15 reps

Circuit 3 - 4 rotations
High pulley straight arm pulldown - 15 reps
Low pulley close grip upright row - 15 reps
Cable crossover - 15 reps
High pulleys across the body undergrip pushdowns - 15 reps
High pulleys bicep curls -15 reps

Daniel Minarsky
08-05-2012, 09:28 AM
60 minutes empty stomach cardio today and then plank 2x1 minute.

Daniel Minarsky
08-06-2012, 05:45 AM
Chest, shoulders, triceps, abs. 60 minutes cardio in the evening will follow.

Incline barbell press 5x5
Flat dumbell press 4x5-10
Flat dumbell fly+press 4x10-12+5

Low cable crossover 3x12
superseted with
Upper cable crossover 3x12

Standing dumbell laterals 5x10
superseted with
Seated smith shoulder press 5x6-10

Incline bench EZ bar behind the head tricep extension 3x12
superseted with
Incline bench EZ bar close grip press 3x8-12

Dips between benches 3x15
One arm tricep pushdown 2x12
Rope tricep pushdown 3x10-12 last set drop set

Incline bench crunches 4x15

David Lees
08-06-2012, 05:11 PM
I see you like to superset quite a bit.

Daniel Minarsky
08-07-2012, 06:09 AM
I see you like to superset quite a bit.

Yup, I love it. I like the pump I get from it and its something different then pushing heavy all the time. I don't really have a set plan apart from couple of exercises like deads, squats and presses, so I go by feel a lot. Sometimes I superset the whole workout, sometimes I don't do any, sometimes I mix it up. Also keeps my ego in check so I don't go heavy all the time. Not smart with being 6'6" and having twice the range of motion as other people LOL.

Daniel Minarsky
08-07-2012, 06:15 AM
Back, traps, biceps, abs. Some supersets again LOL. 60 minutes cardio in the evening will follow.

Deadlift 5x2
Barbell shrugs 3x10
Old school barbell rows to the chest 5x10
Incline bench chest supported dumbell rows to the waist 3x8
Wide grip pulldowns behind the neck + to the front 3x10+5
Undergrip seated row 2x20

Close grip undergrip chins 3xmax

Low incline dumbell curls 3x10
superseted with
Standing hammer curls 3x10

Straight bar preacher curls 3x10
superseted with
Standing EZ bar reverse grip curls 3x10
superseted with
Standing EZ bar close grip curls 3x10

Cable crossover curls 2x12

Hanging bent leg raises 3x10
Leg raises across the bench 3x15

Daniel Minarsky
08-08-2012, 06:20 AM
Legs, abs. 60 minutes cardio in the evening will follow.

Squat 10x10 (really bright idea doing this day after deads. Lower back's toast)

Triset
Leg extensions 5x20
45 degree legpress feet low and narrow 5x15
45 degree legpress feet high and wide 5x10

Single leg leg extension 3x10
Leg extension static holds. 3xmax

Lying dumbell leg curls 3x12

Seated calve raises 5x15
Standing bodyweight calve raises 3x100

Lying crunches 4x15

David Lees
08-08-2012, 11:59 AM
Nice work man...yea I hear ya about the increased ROM thanks to being tall. I'm 6'1"...can't imagine training at 6'6"!

LANCE ADAM
08-08-2012, 09:55 PM
Keep up the good work big man!

Daniel Minarsky
08-09-2012, 05:43 AM
Nice work man...yea I hear ya about the increased ROM thanks to being tall. I'm 6'1"...can't imagine training at 6'6"!

Yeah I sure picked the right sport LOL.

Daniel Minarsky
08-09-2012, 05:43 AM
Keep up the good work big man!

Thanks

Daniel Minarsky
08-09-2012, 05:47 AM
Chest, shoulders, triceps, abs. 60 minutes cardio will follow in the evening

Barbell bench press 6x12
Incline dumbell press 4x12

Incline dumbell fly 3x10
superseted with
Pec-dec 3x10

Seated Smith shoulder press 5x6-8
Standing dumbell laterals 5x10
One arm cable laterals with cable behind the back 2x8

Bent over high pulley tricep extension 3x10-15
superseted with
Tricep pushdown 3x10-15

Flat bench EZ bar skull crushers 3x8-10
superseted with
Flat bench EZ bar close grip press 3x10

Incline crunches 4x15

Daniel Minarsky
08-10-2012, 05:59 AM
Back, traps, biceps, abs. 60 minutes cardio in the evening.

Wide grip pull ups 4xmax
Old school bent over rows to the chest 4x8-10

Pulldowns behind the neck+to the front 3x10+5
alternating with
Chest supported machine rows 3x12

Dumbell shrugs 4x10
superseted with
Smith rear upright rows 4x10

Dumbell pullover across the bench 2x20

Seated alternating dumbell curls 3x10
Spider one arm hammer curls 3x12
Preacher straight bar curls 4x8-10 last set drop set

Preacher straight bar wrist curls 3x15
Straight bar overgrip curls 3x10

Leg raises across the bench 4x15

Daniel Minarsky
08-11-2012, 07:52 AM
Legs. 60 minutes cardio in the evening

Squat 10x10
Stiff leg deadlift from a platform 5x12
Lying dumbell leg curls 3x10
Lying leg curls 2x12
Leg extensions 10x20
Seated calve raises 5x20

Daniel Minarsky
08-12-2012, 04:32 AM
Off day today. No training or cardio. Need the rest...

Daniel Minarsky
08-13-2012, 05:57 AM
Chest, triceps, shoulders, abs. 60-90 minutes cardio in the evening. Will see how long I feel like doing it...

Incline barbell press 5x5
Flat dumbell press 3x6-10
Flat dumbell fly 3x12

Low pulley cable crossover 3x10
superseted with
High pulley cable crossover 3x10

EZ bar pullover and press 4x8-12

Tricep pushdown 3x12
superseted with
Dips between benches 3x10

One arm cable kick backs 2x10

Standing dumbell side laterals 10x10

Leg raises across the bench 4x15

Daniel Minarsky
08-14-2012, 06:36 AM
OK yesterday it was 90 minutes.

Back, traps, biceps, abs. 90 minutes cardio in the evening.

Wide grip pullups 4xmax
Old school barbell rows 5x6-12
One arm dumbell rows 3x10
Paralel grip pulldowns 4x6-10
Incline bench chest supported dumbell rows 3x20

Standing dumbell shrugs 3x10
superseted with
Smith behind the back rows 3x10

Standing alternating dumbell curls 4x10
EZ bar Gironda drag curls 3x10
Preacher straight adapter cable curls 5x12
Seated hammer curls 2x12

Overgrip barbell wrist curls 3x12
superseted with
Undergrip barbell wrist curls 3x12

Seated dumbell holds 3xmax

Hanging leg raises 3x10
Lying crunches 3x15

Daniel Minarsky
08-15-2012, 06:34 AM
Legs and abs. 90 minutes cardio in the evening will follow.

Squat 10x10
45 degree legpress 5x25 (3 sets feet low and narrow, 2 sets feet high and wide)
45 degree legpress calve raises 5x20-30
Leg extensions 5x25
Leg extension holds 3xmax

Lying crunches 4x15

Daniel Minarsky
08-16-2012, 05:49 AM
Shoulders, chest, triceps, abs. 90 minutes cardio in the evening will follow.

Smith seated shoulder press 5x2-8 + 1x15 pump set
Smith wide grip upright row to the chest 4x10

High incline chest supported dumbell side laterals 4x10
superseted with
High incline chest supported dumbell undergrip front raises 4x10

Smith Gironda flat neck press 10x10
Incline dumbell fly 3x12

Low cable crossover 3x10
superseted with
High cable crossover 3x10

Tricep pushdown 4x10-12 last set drop set
High pulley bent over tricep extension 3x12
Dips between benches 3x15

Decline crunches 4x15

Daniel Minarsky
08-17-2012, 06:54 AM
Back, traps, biceps, abs. 90 minutes cardio in the evening will follow

Wide grip pull ups 4xmax
Close grip pulldowns 4x8-12
Chest supported machine rows 3x12
Incline bench chest supported dumbell rows to the chest 3x10

Triset
Standing dumbell shrugs 3x10
Smith behind the back rows 3x10
Flat bench dumbell pullover 3x15

Standing alternate hammer curls 3x6-10
High incline spider straight bar curls 4x15
Low incline dumbell curls 3x12

Decline crunches 4x15

Daniel Minarsky
08-18-2012, 07:18 AM
Legs, abs. 90 minutes cardio in the evenin will follow

Squat 10x10

Barbell hack squat 4x10
superseted with
45 degree legpress feet high and wide 4x10

Leg extension 5x20
Leg extension holds 5xmax

Seated calve raises 5x12-15

Lying crunches 4x15

Daniel Minarsky
08-18-2012, 04:46 PM
OK those 90 minutes in the evening ended up being 120...

Daniel Minarsky
08-19-2012, 04:10 AM
Started another year of my life with 90 minutes of empty stomach cardio. Aint that fun...:-)

Bronwyn
08-19-2012, 11:26 AM
It is not fun even for your tired girlfriend who can not sleep on Sunday....:)

Anyway happy B-day to you.:p:hmn:

Daniel Minarsky
08-21-2012, 05:47 AM
happy B-day to you.:p:hmn:

Thanks baby...





Ended up doing a hope bodyweight workout in the evening on Sunday at my parents house.

Wide grip pull ups 10 sets of 5
Push ups 5 sets of 20
Dips between chairs 5 sets of 15
Leg raises across the chair 5 sets of 15
One arm rubber band side laterals 5 sets of 15

Rubber band bicep curls 5 sets of 15
superseted with
Rubber band upright rows 5 sets of 15

One arm rubber band low crossover 3 sets of 15..........then the band snapped :-)

Daniel Minarsky
08-21-2012, 05:50 AM
No cardio or workout on Monday. Had to go to the dentist for a routine check up so no food. However had to have some work done so the fast ended not at 1 pm like I planned but 8 pm when the shots wore off and I could finally fell my jaw again. Fun day...

Daniel Minarsky
08-21-2012, 05:53 AM
Today chest, shoulders, triceps, abs. Cardio 90-120 minutes in the evening. Will see how I feel.

Incline barbell press 5x5
Low incline dumbell press 3x6-10
Flat dumbell fly 3x10-12

Low cable crossover 3x12
superseted with
Upper cable crossover 3x12

One arm cable side laterals 4x10
Seated arnold press 4x10-12

Tricep pushdowns 3x12-15
Flat EZ bar pullover and press 3x12
Dips between benches 3x20

Decline crunches 4x15

Daniel Minarsky
08-21-2012, 02:41 PM
OK ended up doing 60 minutes cardio in the afternoon and will do another 60 before bed.

David Lees
08-21-2012, 03:36 PM
Happy belated bday bro! Yea, my Wife HATES when I get up on Saturday and Sunday mornings at 5:30 to do my cardio LOL! The dogs get up with me and refuse to let her sleep in...

Daniel Minarsky
08-22-2012, 05:48 AM
Happy belated bday bro! Yea, my Wife HATES when I get up on Saturday and Sunday mornings at 5:30 to do my cardio LOL! The dogs get up with me and refuse to let her sleep in...

Thanks a lot man. 5:30? My girl would kill me. My clock went off at 7am and she still wasn't happy LOL...

Daniel Minarsky
08-22-2012, 05:51 AM
Back, traps, biceps, abs. Probably will do 120 minutes cardio in the evening

Wide grip pull ups 10x5

Incline bench chest supported barbell row to the chest 3x8-10 last set drop set
superseted with
Smith behind the back row 3x10

Seated close grip rows 3x10
Standing dumbell shrugs 3x12

Standing alternate dumbell curls 4x10-12
Spider hammer curls 3x12
Preacher cable curls 3x10-12 last set drop set

Hanging leg raises 3x10
Lying crunches 3x15

Bronwyn
08-22-2012, 08:06 AM
Thanks a lot man. 5:30? My girl would kill me. My clock went off at 7am and she still wasn't happy LOL...

Well you forgot to mention we have a stationary bike in the bedroom :) so it is not only wake up and leaving the room - but loud noise for an hour, in which one simple cant sleep.
If you would only wake up and get out I would be happy even in 5 AM LOL

Daniel Minarsky
08-23-2012, 07:03 AM
Legs. Will see how I feel about cardio tonight...

Squat 10x10
45 degree legpress 5x30 (15 reps high and wide + 15 reps low and narrow)
45 degree legpress calve raises 5x25
Leg extensions 5x15

Daniel Minarsky
08-24-2012, 05:46 AM
Ended up doing 120 minutes yesterday evening.

Today upper body superset training. Again will see about tonight cardio. Kinda going by feel.

Bench press 10x10
superseted with
Wide grip pull ups 10x5

Incline dumbell fly 3x12
superseted with
Incline bench chest supported dumbell rows 3x12

Smith wide grip upright rows to the chest 3x10
superseted with
Smith behind the back rows 3x10

Seated EZ bar behind the head tricep extensions 3x12
superseted with
EZ bar bicep 21s

Tricep pushdowns 3x12
superseted with
Rope cable hammer curls 3x12

Decline crunches 4x15

Daniel Minarsky
08-24-2012, 03:00 PM
60 minutes evening cardio done.

Daniel Minarsky
08-25-2012, 04:10 AM
OK so I wake up at 5 am Saturday morning to see my girl off going to her parents house. No gym planned today. Nothing to do so I decide to do an hour of cardio. After 60 minutes, I think I could do 90 minutes. After 90 minutes I think I could do 120 minutes. And after 120 minutes I figure I could round it up to 150. Full 2,5 hours of cardio this morning on empty stomach... Nuts? Maybe. LOL I'm sure I'll end up doing some more at night. Will probably eat some crap food today so the extra cardio won't hurt...

Daniel Minarsky
08-25-2012, 03:51 PM
After 90 minutes night time cardio I finish the day with total of 4 hours.

Daniel Minarsky
08-26-2012, 02:17 PM
Off day today, just went to the city on foot for cardio. Ended up being 45 minutes.

Daniel Minarsky
08-27-2012, 03:44 PM
Today 60 minutes empty stomach cardio. Upper body superset workout in the evening

Incline barbell press 6x5
superseted with
Wide grip pull ups 6x5

Decline dumbell press 3x10-12
superseted with
Incline bench chest supported dumbell rows 3x8-10

Pec-dec 3x15
superseted with
Seated close grip rows 3x12

Standing dumbell side laterals 4x10
superseted with
Smith behind the back rows 4x10

Seated EZ bar behind the head tricep extension 3x8-12+ 5 reps of close grip press
superseted with
Low incline dumbell curls 3x12

Tricep pushdown 3x12
superseted with
Preacher cable curls 3x10

Leg raises across the bench 3x15
Decline sit-ups 2x15

Daniel Minarsky
08-28-2012, 01:40 PM
Off day today, too much to do, too little time...

Daniel Minarsky
08-30-2012, 02:44 AM
Off day again, absolutely no sleep last night, over 20 hours travelling today and finally I'm back in LA...