Bel07 / Sila eksplozywna blog

21/10/2010

A1.Bench press 10/20/25/30/35/40/45 x2 40 x2
A2.Pulldown: 7/9/10/11/12.. pullups [82kg]/5/10/15/20 x2 12.5 x3

B1. Top press: 10/20/25/30/35/40 x1 37.5 x3
B2. Shrug: 40/50/60/70/80 x5 80 x5

C2. 2set 20kg x5/x5 20kg

D1. E-Z curl: 5/10/15/20/22.5/25 x3 25 x3
D2. Decl DB ext: 10/15/20/22.5/25 x4

25/10/2010
5

SDL: 20/30/40/45/50/55/60/65/70/75x4/80x1 70 x3
Rotatory stojac: 6/6/6 5

FSQ: 10/20/25/30/35/40x5 45 x2
Souleus: 90 x10/10/10

To, ze jestem na urlopie nie znaczy ze mam wolne od cwiczen.
Pomyslalem, ze wykorzystam tych pare dni do przetestowania programu Hepburna ktory wydawal mi sie za "lajtowy" na normalne sesje. I tu mile zaskoczenie bo po ostatnich treningach jestem porzadnie obolaly. Popelnilem maly grzech bo mniej wiecej w polowie serii 2 sprawdzilem czy mam dobre obciazenie robiac 8 powtorzen ale nie sadze zeby to bylo przyczyna. Ok wypiski.

02.11.2010

A1. Wioslo jednoracz 60kg: 2/2/2/2/8/2/2/2
A2. Military press 17.5kg: 2/2/2/2/8/2/2/2

B1. Leg curl Pin8 : 2/2/2/2/2/2/2/2
B2. BSQ 45kg: 2/2/2/2/8/2/2/2

C1. Wioslo jednoracz 45kg: 6/6/6
C2. Military press 12.5kg: 6/6/6

D1. Leg curl Pin6 : 6/6/6
B2. BSQ 35kg: 6/6/6

Oczywiscie na urlop nie wzialem ani rekawiczek ani strapsow i po wiosle mam fajne krwawe odciski.

Zmieniony przez - bel07 w dniu 2010-11-07 13:01:54

03/11/2010

A1. Bench press 37.5kg: 2/2/2/8/2/2/2/2
A2. Pull ups 10kg: 2/2/2/8/2/2/2/2

B1. RDL na podescie 60kg: 2/2/2/8/2/2/2/2
B2. Good Morning 25kg: 2/2/2/8/2/2/2/2

C1. Bench press 30kg: 6/6/6
C2. Pull ups BW: 6/6/6

D1. RDL na podescie 45kg: 6/6/6
B2. Good Morning 15kg: 6/6/6

07/11/2010

A1. Wioslo jednoracz 100kg: 1/1/1/1/1
A2. Military press 30kg: 1/1/1/1/1

B1. FSQ 45kg: 1/1/1/1/1
B2. Good Morning 35kg: 1/1/1/1/1

C1. Wioslo jednoracz 70kg: 3/3/3/3/3/3
C2. Military press 22.5kg: 3/3/3/3/3/3

D1. FSQ 37.5kg: 3/3/3/3/3/3
D2. Good Morning 25kg: 3/3/3/3/3/3

09/11/2010

A1. Bench press 42.5kg: 1/1/1/1/1
A2. Chin ups 25kg: 1/1/1/1/1

B1. SDL na podescie 70kg: 1/1/1/1/1
B2. Nordics 1/1/1/1/1/

C1. Bench press 37.5kg: 3/3/3/3/3/3
C2. chin ups 12kg: 3/3/3/3/3/3

D1. SDL na podescie 60kg: 3/3/3/3/3/3/3
B2. Leg curl Pin9: 3/3/3/3/3/3

15/11/2010

A1. Incline press 32.5kg: 5/5/5/5/5/5/5/4/3/3/3 90s.
A2. Chin ups 17.5kg: 5/5/5//4/4/3/3/3/3/3

B1. Flays 20kg 5/5
B2. Spider 110kg 5/5

16/11/2010

HP 30kg x5

A1. FSQ 35kg x5/5/5/5/5/5/5/5/5/5
A2. Ham curl 90kg 5/5/5/5/5/5

B1. SDL 65x5/5 60x5/5/5
B2. Step ups 20kg x5/ 15kg x5/5/5/5

17/11/2010

Neck press 25kg: 5/5/5/3/3

A1. FAT Incl curl 22kg x5/4 20kg x5/3 18kg x5/5/3/3/3/3
A2. BAND DB ext 22kg x5/4/4/ 20kg x4/5/4/4/4//4/3

21/11/2010001

A1. Bench press 35kg: 5/5/5/5/5/5/5/3/3/3/3
A2. Pull ups 10kg: 5/5/4/4/4/3/3/3/3/3