Superdrol + Mass trauma test

Canecors, musialbym przejzecj jeszcze raz filmiki i powypisywac sobie na kartce, ale najbardziej w pamiec mi zapadlo wyciskaie, dosyc plytki ruch negatywny przez co nie rozciagasz do konca klatki no i wyprost na prostych łokciach.

tu akurat jest form snatch

wyciskanie hantli (filmik klatki) nizej nie dam rady opuszczac bo mam duze taleze i dotykaja juz barków
przy wyciskaniu sztangi (ten sam filmik) przeprostów w łokciu nie zauważyłem(nigdy nie blokuje łokci)
moze chodzi ci o wyciskaniu w treningu tricepsów, ale tam jest 1/2 wyciskania

TYDZIEŃ 2

Day 1. Chest & Biceps
HEAVY LIFTS

1.A1. Dumbbell bench press

Week 1: 4 x 6
30x6-35x6-38x6-38x6
Week 2: 3 x 6, 1 x 4
35x6-38x6-40x6-40x4

A2. Standing barbell curl

Week 1: 4 x 6
18x8-28x8-33x8-33x8
Week 2: 3 x 6, 1 x 4
25x8-33x8-37x8-40x4

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

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
Week 1: 3 sets
65 kg
Week 2: 4 sets
66kg
• 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
Week20-25-25 1: 3 sets

Week 2: 4 sets
27-27-27-27
8-8-8/5-4-8/7-5-6/7-4-4

• 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-15
Week 2: 4 sets
15kg-15-kg-15kg-15kg
• There is no rest between D1, D2 and D3. Rest 120 seconds after
you completed D3

Wykorzystałem juz limit danych w internecie i prędkość spadła mi z 2 mb do 32kilo wiec filmiku dziś nie bedzie. Wpisy robię t telefonu, bo tu mi chodzi szybciej;) W tym tygodniu mam 1 zm więc miska wygląda w ten sposób:

1. 6.00. 70 gr gainer + 20 gr wpc + owoc

2. 8.30. Placek 50 gr owsianych + 3 jaja + słonecznik + owoc

3. 11.00 Placek 50 gr owsianych + 3 jaja + słonecznik + 5 gr amin

4. 13.00 Placek 50 gr owsianych + 3 jaja + słonecznik

5. 15.30 100gr ryzu + 120 gr cycka + warzywa

6. Szejk po treningu : carbo 60 gr + 30 gr wpc + 10 gr baca

7. 100 gr ryzu + 120 gr cyc/wól + 5 gr amin

8. 3 jaja + 150 ser+warzywa + oliwa + 5 gr amin lub 4-5 jaj + warzywa + oliwa + 5 gr amin

Do tego w ciągu dnia 5 gr O3, 1 kaps witamin, czosnek na noc ZMA

Paczka od x-pompa nadal nie doszła.


Zmieniony przez - canecorso w dniu 2012-05-14 18:49:59

canecorso

O masz.. w 0:20 pęka żyłka pierdząca

Sorry za off.

Przyrostów życzę.

To powietrze wydychane z ust

to dźwięk z ust, ale brawo za wyobraźnie i słuch;)

doszła paczka z mass trauma, dołacza od połowy 2 tygodnia i pociągne ok 3 tyg

Day 2. Lower body
HEAVY LIFTS
A1. Back squat
Week 1: 4 x 8
100-110-130-130
Week 2: 3 x 8, 1 x 6
106-116-130-136

A2. Leg curl

Week 1: 4 x 6
20 kg
Week 2: 3 x 6, 1 x 4
25
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
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
8-6-6
Week 1: 3 sets
71kg
Week 2: 3 sets
81kg

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

MECHANICAL DROP DUMBBELLS LIFT

C1. Short-step lunges
13-13-12

C2. DB squat
same weight; as many reps as you can
12-12-10
Week 1: 2 sets
21kg
Week 2: 3 sets
21kg
• There is no rest between C1, C2 and C3. Rest 120 seconds after
you completed C3

Dokukpiłem 2 gb internetu z 15 zł więc i filmik jest.

Day 4. Back & Triceps

HEAVY LIFTS

A1. 1-arm DB rowing

Week 1: 4 x 6
47-57-60-60
Week 2: 3 x 6, 1 x 4
47-60-60-65

A2. ½ bench press in power rack
Week 1: 4 x 6
80-93-109-109
Week 2: 3 x 6, 1 x 4
95-100-110-115x4

• 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
10-10-8-8
B2. Medium-grip pulldown (palms away from you)
same weight; as many reps as you can
10-8-8-8
B3. Close-grip pulldown (palms toward you)
same weight; as many reps as you can
8-7-6-6
Week 1: 3 sets
42-52-52
Week 2: 4 sets
45-47-52-52
• 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
10-10-10-8
C2. Close-grip bench (35cm')
8-8-6-6
same weight; as many reps as you can
C3. Prostowanie na wyciągu
20kg-25-25-25
same weight; as many reps as you can
Week 1: 3 sets
70kg
Week 2: 4 sets
76kg

• 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
70kg
Week 2: 4 sets
76kg

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


Trening cięzki, ale udany. Plecy fajnie napompowało. Skończyło mi sie carbo, wiec po treningu poszło tylko białko + bcaa + owoce. Zaraz trzeba bedzie się wziąć za zamówienie.

jak apetyt,są problemy z flakami?