Flag nor fail by canecorso powrót s.31

Dobra masa na fotach

PLecy

1. Ściąganie drążka z góry 4x10

32-42-42-45

Zamontowałem już drazek;)

2. wiosło sztangą nachwytem 5x8


66-76-96-100-105




3. Wiosło Polsztangą 4x12-10

48x12-53x10-58x10-58x10


4 mc 3-4x10.

96-101-110-110







Adzik- ty złośliwcu;)





Zalączam małe foto pogladowe. Od przyszłego tygodnia nowy plan z MDS-ami. I troche inna miska i suplementacja około treningowa.









Zmieniony przez - canecorso w dniu 2012-05-04 18:48:07

wchodzisz czasem na gg?
wyslalem Ci cos

pisz tu, albo na pw bo na gg praktycznie mnie nie ma.

Co do dzisiejszego dnia, to połowę przespałem po 3 zm. później poszła standardowa miska i miałem troche roboty przy meblach. Juto coś pokręce rowerem jesli bedzie pogoda ok. Szykuje sie do 2 x 30 km ( wycieczka na Solinę)

Oto plan na najblizsze 4-6 tygodni

MDS

DAY 1. Chest & Biceps
DAY 2. Lower body
DAY 3. Off
DAY 4. Back & Triceps
DAY 5. Off
DAY 6. Shoulders
DAY 7. OFF


Day 1. Chest & Biceps
HEAVY LIFTS
A1. Dumbbell bench press
Week 1: 4 x 6
Week 2: 3 x 6, 1 x 4
Week 3: 2 x 6, 2 x 4
Week 4: 4 x 8-10
A2. Standing barbell curl
Week 1: 4 x 6
Week 2: 3 x 6, 1 x 4
Week 3: 2 x 6, 2 x 4
Week 4: 4 x 8-10
• Go back and forth between A1 and A2. There is 120 seconds
between both exercises
MECHANICAL DROP CHEST COMPOUND
B1. High incline Barbel press (second adjustable pin on bench)
8-10 reps
B2. Low incline BB press (first adjustable pin on bench)
same weight; as many reps as you can
B3. Flat BB press
same weight; as many reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do B1 (4 sets)
• There is no rest between B1, B2 and B3. Rest 120 seconds after
you completed B3

MECHANICAL DROP SET BICEPS
C1. Steep angle preacher curl
8-10 reps
C2. 45 degrees preacher curl
same weight; as man reps as you can
C3. Standing barbell curl
same weight; as man reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do C1 (4 sets)
• There is no rest between C1, C2 and C3. Rest 120 seconds after
you completed C3
MECHANICAL DROP CHEST ISOLATION
D1. High incline db flies (second adjustable pin on bench)
8-10 reps
D2. Low incline db flies (first adjustable pin on bench)
same weight; as many reps as you can
D3. Flat db flies
same weight; as many reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do D1 (4 sets)
• There is no rest between D1, D2 and D3. Rest 120 seconds after
you completed D3

Day 2. Lower body
HEAVY LIFTS
A1. Back squat
Week 1: 4 x 6
Week 2: 3 x 6, 1 x 4
Week 3: 2 x 6, 2 x 4
Week 4: 4 x 8-10
A2. Leg curl
Week 1: 4 x 6
Week 2: 3 x 6, 1 x 4
Week 3: 2 x 6, 2 x 4
Week 4: 4 x 8-10
• Go back and forth between A1 and A2. There is 120 seconds
between both exercises
MECHANICAL DROP BARBELL LIFT
B1. Snatch-grip deadlift
8-10 reps
B2. Romanian deadlift
same weight; as many reps as you can
B3. Sumo deadlift
same weight; as many reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do B1 (4 sets)
• There is no rest between B1, B2 and B3. Rest 120 seconds after
you completed B3

MECHANICAL DROP DUMBBELLS LIFT
C1. Short-step lunges
8-10 reps
C2. Long step lunges
same weight; as many reps as you can
C3. DB squat
same weight; as many reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do C1 (4 sets)
• There is no rest between C1, C2 and C3. Rest 120 seconds after
you completed C3
Day 4. Back & Triceps
HEAVY LIFTS
A1. 1-arm DB rowing
Week 1: 4 x 6
Week 2: 3 x 6, 1 x 4
Week 3: 2 x 6, 2 x 4
Week 4: 4 x 8-10
A2. ½ bench press in power rack
Week 1: 4 x 6
Week 2: 3 x 6, 1 x 4
Week 3: 2 x 6, 2 x 4
Week 4: 4 x 8-10
• Go back and forth between A1 and A2. There is 120 seconds
between both exercises

MECHANICAL DROP BACK VERTICAL
B1. Wide-grip lat pulldown (palms away from you)
8-10 reps
B2. Medium-grip pulldown (palms away from you)
same weight; as many reps as you can
B3. Close-grip pulldown (palms toward you)
same weight; as many reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do B1 (4 sets)
• There is no rest between B1, B2 and B3. Rest 120 seconds after
you completed B3
MECHANICAL DROP TRICEPS
C1. Super close-grip bench (8'')
8-10 reps
C2. Close-grip bench (14'')
same weight; as many reps as you can
C3. Normal grip bench (22-24'')
same weight; as many reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do C1 (4 sets)
• There is no rest between C1, C2 and C3. Rest 120 seconds after
you completed C3

MECHANICAL DROP BACK HORIZONTAL
D1. Bent over barbell rowing torso parallel to the floor
8-10 reps
D2. Bent over barbell rowing torso 45 degrees
same weight; as many reps as you can
D3. Bent over barbell rowing slight cheat
same weight; as many reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do D1 (4 sets)
• There is no rest between D1, D2 and D3. Rest 120 seconds after
you completed D3
Day 6. Shoulders
HEAVY LIFTS
A1. Seated DB press
Week 1: 4 x 6
Week 2: 3 x 6, 1 x 4
Week 3: 2 x 6, 2 x 4
Week 4: 4 x 8-10
A2. barbell shrugs
Week 1: 4 x 6
Week 2: 3 x 6, 1 x 4
Week 3: 2 x 6, 2 x 4
Week 4: 4 x 8-10
• Go back and forth between A1 and A2. There is 120 seconds
between both exercises

MECHANICAL DROP SHOULDERS COMPOUND

B1. High pull
same weight; as many reps as you can
B2. Face pull
same weight; as many reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do B1 (4 sets)
• There is no rest between B1, B2. Rest 120 seconds after
you completed B2
MECHANICAL DROP TRAPS
C1. Barbell upright rowing
8-10 reps
C2. Barbell shrugs (hold 3 seconds at the top of each rep)
same weight; as many reps as you can
C3. Cheated barbell shrugs (hold 3 seconds at the top of each rep, use a
slight leg kick)
same weight; as many reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do C1 (4 sets)
• There is no rest between C1, C2 and C3. Rest 120 seconds after
you completed C3

MECHANICAL DROP SHOULDERS ISOLATION
D1. Seated lateral raise
8-10 reps
D2. Seated front raise
same weight; as many reps as you can
D3. Bent over laterals
same weight; as many reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do B1 (4 sets)
• There is no rest between D1, D2 and D3. Rest 120 seconds after
you completed D3

Suplementacja do treningu:

przed trenigniem:

- 10 gr izolatu gram
- 10 gr bcaa
-Witamina C…1000 mg


na treningu:

-BCAA…15


po treningu:

-Whey Protein Isolate…30 gram
-Carbo…30 grams
-BCAA 10 gr
- Wit B complex

+20 min posiłek 70 gr wegli (ryż/ziemniaki/wafle ryżowe + 30 gr białka (cyc/wół/wieprz)

Konkretny zarys diety wyskrobię jutro.

Zmieniony przez - canecorso w dniu 2012-05-05 21:20:54

Dziś poszło małe aero na rowerze. Dystans ok 35 km w 2 godziny ;) Róźnica poziomów 200 m.

Pierwszy trening z nowego planu za mna:

Day 1. Chest & Biceps

HEAVY LIFTS

1.A1. Dumbbell bench press
Week 1: 4 x 6
30x6-35x6-38x6-38x6

A2. Standing barbell curl
Week 1: 4 x 8
18x8-28x8-33x8-33x8


MECHANICAL DROP CHEST COMPOUND
2.B1. High incline Barbel press (second adjustable pin on bench)
8-10 reps
10-10-10
B2. Low incline BB press (first adjustable pin on bench)
same weight; as many reps as you can
8-7-6
B3. Flat BB press
same weight; as many reps as you can
6-6-6
• There is no rest between B1, B2 and B3. Rest 120 seconds after
you completed B3

3.MECHANICAL DROP SET BICEPS
C1. Steep angle preacher curl
8-10 reps
20-25-25
C2. 45 degrees preacher curl
same weight; as man reps as you can
10-6-5
C3. Standing barbell curl
same weight; as man reps as you can
10-9-7
• There is no rest between C1, C2 and C3. Rest 120 seconds after
you completed C3

4.MECHANICAL DROP CHEST ISOLATION
D1. High incline db flies (second adjustable pin on bench)
8-10 reps
10rep
D2. Low incline db flies (first adjustable pin on bench)
same weight; as many reps as you can
15rep
D3. Flat db flies
same weight; as many reps as you can
15rep
Week 1: 3 sets
12kg-15kg-15kg
• There is no rest between D1, D2 and D3. Rest 120 seconds after
you completed D3

Film:

Dziś miał byc dzien treningowy ale musze zrobic wole, bo wypadła mi pewna sprawa do załatwienia i nie wyrobie sie z treningiem. Przekładam go na jutro.

Dziś zrobiłem wczorajszy trening :

Day 2. Lower body
HEAVY LIFTS
A1. Back squat

Week 1: 4 x 8
100-110-130-130

A2. Leg curl
Week 1: 4 x 6
20 kg

• Go back and forth between A1 and A2. There is 120 seconds
between both exercises

MECHANICAL DROP BARBELL LIFT

B1. Snatch-grip deadlift
8-10 reps
10-10-10
B2. Romanian deadlift
same weight; as many reps as you can
8-8-8
B3. Sumo deadlift
same weight; as many reps as you can
5-5-5
Jestem zaskoczony tym kombosem;) nie miałem juz mocy na wiecej w sumo,prostowniki I dół ud nabity dobrze.
Week 1: 3 sets
71kg

• There is no rest between B1, B2 and B3. Rest 120 seconds after
you completed B3

MECHANICAL DROP DUMBBELLS LIFT

C1. Short-step lunges
8-10 reps
8-8
C2. Long step lunges
same weight; as many reps as you can
8-8
C3. DB squat
same weight; as many reps as you can
8-8
Week 1: 2 sets
21kg

• There is no rest between C1, C2 and C3. Rest 120 seconds after
you completed C3






Trening cięzki jak to nogi;) Dzisiejsza miska:

1. placki owsiane 50 gr owsa + 3 jaja+10 gr wpc + 5 wfli ryzowych + 15 gr amin

trening

carbo 50 gr + 30 gr wpc+10 gr bcaa

2. ryż 100 + 120 cycka + 5 gr amin + warzywa
3.taki sam
4. placek 50 gr owsa + 3 jaja+ 15 gr słonecznika + 5 ml oliwy + owoc
5.j.w bez owoca + 5 gr amin
6.j.w bez owoca
7. 150 gr sera + 3 jaja + warzywa + oliwa 10 ml + 5 gr amin

Day 4. Back & Triceps

HEAVY LIFTS
A1. 1-arm DB rowing

Week 1: 4 x 6
47-57-60-60


A2. ½ bench press in power rack

Week 1: 4 x 6
80-93-109-109

• Go back and forth between A1 and A2. There is 120 seconds
between both exercises

MECHANICAL DROP BACK VERTICAL

B1. Wide-grip lat pulldown (palms away from you)
8-10 reps
10-10-8
B2. Medium-grip pulldown (palms away from you)
same weight; as many reps as you can
10-8-8
B3. Close-grip pulldown (palms toward you)
same weight; as many reps as you can
8-6-6
Week 1: 3 sets
42-52-52

• There is no rest between B1, B2 and B3. Rest 120 seconds after
you completed B3

MECHANICAL DROP TRICEPS

C1. Super close-grip bench (20cm')
8-10 reps
10-10-10
C2. Close-grip bench (35cm')
10-8-8
same weight; as many reps as you can
C3. Prostowanie na wyciągu

30

same weight; as many reps as you can
Week 1: 3 sets
70kg

• There is no rest between C1, C2 and C3. Rest 120 seconds after
you completed C3

MECHANICAL DROP BACK HORIZONTAL

D1. Bent over barbell rowing torso parallel to the floor
8-10 reps
10-8-8
D2. Bent over barbell rowing torso 45 degrees
8-8-6
same weight; as many reps as you can
D3. Bent over barbell rowing slight cheat
same weight; as many reps as you can
6-6-5
Week 1: 3 sets
70kg

• There is no rest between D1, D2 and D3. Rest 120 seconds after
you completed D3