Flag nor fail by canecorso powrót s.31

Day 6. Shoulders
HEAVY LIFTS

A1. Seated DB press

Week 1: 4 x 6
25-30-30-30

A2. DB shrugs
Week 1: 4 x 10
25-30-30-30

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

MECHANICAL DROP SHOULDERS COMPOUND

B1. High pull
same weight; 8-10
10-10-10

B3. Face pull
same weight; as many reps as you can
15kg
Week 1: 3 sets
55kg-60-60

• 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
70kg
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
42kg-47-47

• 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
9-9-8

D3. Bent over laterals
same weight; as many reps as you can
11-10-8

Week 1: 3 sets
12kg

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





Udany trening. Myslałem ze dziś będę miał wolną sobotę i spokojnie obejrzę KSW , ale okazało sie ze muszę iść na 2 zm do pracy, KOncze o 23 wiec moze chociaż na pudziana sie załapie. Biorę sie za szykowanie posiłkow do pracy.

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

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.


Film

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.

Zmieniony przez - canecorso w dniu 2012-05-17 18:52:41

Zmieniony przez - canecorso w dniu 2012-05-17 18:52:57

Day 6. Shoulders

HEAVY LIFTS

A1. Seated DB press

Week 1: 4 x 6
25-30-30-30
Week 2: 3 x 6, 1 x 4
25-27-33-33x4

A2. DB shrugs
Week 1: 4 x 10
25-30-30-30
Week 2: 3 x 10, 1 x 8
25-27-33-33x8

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

MECHANICAL DROP SHOULDERS COMPOUND

B1. High pull
same weight; 8-10
10-10-10
10-10-9-8

B3. Face pull
same weight; as many reps as you can
15kg
15-17-17-17
Week 1: 3 sets
55kg-60-60
Week 2: 4 sets
55-60-60-60
• 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
42kg-47-47
Week 2: 4 sets
42-45-47-47

• 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
10

D3. Bent over laterals
same weight; as many reps as you can
10

Week 1: 3 sets
12kg
Week 2: 4 sets
12kg
• There is no rest between D1, D2 and D3. Rest 120 seconds after
you completed D3


po treningu 200 gr ananasa + 30 gr wpc + 10 gr bcaa

po 40 minutach

120 gr frytek z piekarniak + 120 gr miesa + 5 gr amin

Tydzień 3

Klatka + bicepsy

1.A1. Wyciskanie hantli poziomo

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

Week 3: 2 x 6, 2 x 4
35x6-40x6-42x4-42x4

A2. Uginanie ramion ze sztanga

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

Week 3: 2 x 6, 2 x 4
38x6-38x6-42x4-42x4


MDS

2.B1. Wyciskanie sztangi skos + duzy
8-10 reps
10-10-9-8-7

B2. Wyciskanie sztangi skos mały

8-7-6-7-6

B3. Wyciskanie sztangi płasko


6-6-5-5-5
Week 1: 3 sets
65 kg
Week 2: 4 sets
66kg
Week 3: 5 sets
68

3.MDS BICEPS

C1. Uginanie ramion na ławce 90 st
8-10 reps
20-25-25

C2. . Uginanie ramion na ławce 45 st

10-6-5

C3. . Uginanie ramion stojąc

10-9-7
Week 1.20-25-25 1: 3 sets

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

Week 3: 5 sets
27-27-27-30-30


4.MDS Klatka

D1. Rozpietki skos duzy8-10 reps
10rep
D2. Rozpietki skos mały
15rep
D3. Rozpietki poziomo
15rep
Week 1: 3 sets
12kg-15
Week 2: 4 sets
15kg-15-kg-15kg-15kg
Week 3: 5 sets
17kg-17-kg-17kg-17kg-17kg

Zaległa ropzpiska z wczorajszego treningu nóg. Dołozyłem kg w siadach, juz nie mam jak regulowac cięzar, ale w nastepnym tygodniu bedzie zakres 8-10 powtórzen wiec to co jest może starczy. Musze dokupic co najmniej 40 kg i bedzie ok.


Day 2. Dół ciała

HEAVY LIFTS
A1. Przysiad tylni

Week 1: 4 x 8
100-110-130-130
Week 2: 3 x 8, 1 x 6
106-116-130-136
Week 3: 2 x 8, 2 x 6
116-120-136-136

A2. Uginanie leżąć

20 kg


MDS

B1. mc chywtem rwaniowym

8-10 reps
10-10-10

B2. rdl


8-8-8
B3. Sumo mc

8-6-6

Week 1: 3 sets
71kg
Week 2: 3 sets
81kg
Week 3: 3 sets
86kg

MDS

C1. wykroki
13-12

C2. Przysiady ze sztangielkami

12
Week 1: 2 sets
21kg
Week 2: 3 sets
21kg
Week 3: 4 sets
21 kg

Jestem po treningu barków, rozpiske z czwartku z pleców i dzisiejszego treningu barków wrzuce jutro, bo teraz ide kimac- w tym tygodniu mam 3 zm wiec lipa z regenertacja.

Czwartek
Day 4. Back & Triceps

HEAVY LIFTS

A1. Wiosło hantla
Week 1: 4 x 6
47-57-60-60
Week 2: 3 x 6, 1 x 4
47-60-60-65
Week 3: 2 x 6, 2 x 4
47-60-65-70


A2. ½ wyciskanie leząc
Week 1: 4 x 6
80-93-109-109
Week 2: 3 x 6, 1 x 4
95-100-110-115x4
Week 3: 2 x 6, 2 x 4
95-105-115x4-115x4

MDS plecy

B1. ściąganie drązka z gory szeroko 8-10 reps

B2 ściąganie drązka z sredni chwyt szeroko


B3. ściąganie drązka z gory wąsko 8-7-6-6

Week 1: 3 sets
42-52-52
Week 2: 4 sets
45-47-52-52
Week 3: 5 sets
40-45-50-52-52

MDS TRICEPS

C1. wyciskanie wąsko (20cm')
8-10 reps
10-10-10
C2 wyciskanie wąsko ch (35cm')
8-8-8
same weight; as many reps as you can
C3. Prostowanie na wyciągu
20kg-25
same weight; as many reps as you can
Week 1: 3 sets
70kg
Week 2: 4 sets
76kg
Week 3: 5 sets
80kg


MDS plecy

D1. wisołowanie sztangą plecy poziomo
8-10 reps
D2. wisołowanie sztangą plecy 45 stopni

D3. Power wisołowanie sztangą plecy 45 stopni
Week 1: 3 sets
70kg
Week 2: 4 sets
76kg
Week 3: 5 sets
80kg

Filmik wiosło hantlą 70 kg x 4





Piątek

Day 6. BArki
HEAVY LIFTS
A1Wyciskanie hantli siedzac

Week 1: 4 x 6
25-30-30-30
Week 2: 3 x 6, 1 x 4
25-27-33-33x4
Week 3: 2 x 6, 2 x 4
27-30-33-33x4

A2. Szrugsy hantlą
Week 1: 4 x 10
25-30-30-30
Week 2: 3 x 10, 1 x 8
25-27-33-33x8

Week 3: 2 x 10, 2 x 8
27-30-33-33

MDS

B1. High pull8-10
10-10-10

B3. Face pull

15kg
15-17-17-17-17
Week 1: 3 sets
55kg-60-60
Week 2: 4 sets
55-60-60-60
Week 3: 5 sets
55-60-60-60-60


MDS
C1. Podciąganie sztangi do brody
8-10 reps
C2. Barbell shrugs (hold 3 seconds at the top of each rep)

60kg-70kg
C3. Cheated barbell shrugs (hold 3 seconds at the top of each re
slight leg kick)
same weight; as many reps as you can
Week 1: 3 sets
42kg-47-47
Week 2: 4 sets
42-45-47-47
Week 3: 5 sets
42-45-45-47-47


MECHANICAL DROP SHOULDERS ISOLATION

D1. Wznosy bokiem
8-10 reps

D2. Wznosy przodem
same weight; as many reps as you can
10

D3. Wznosy w opadzie
same weight; as many reps as you can
10

Week 1: 3 sets
12kg
Week 2: 4 sets
12kg
Week 3: 5 sets
12kg

Barki pękły;)

W sobote miałem dzień całkowice wolny. Dziś zrobiłem małe aero, 20 km w 50 min. Trasa jak 2 tygodnie temu, szczyt 500 m n.p.m, ciężko było. Z małych info to waga + 2 kg

Tydzień 4

Klatka & Biceps

1.A1. Wyciskanie hantli poziomo
Week 1: 4 x 6
30x6-35x6-38x6-38x6
Week 2: 3 x 6, 1 x 4
35x6-38x6-40x6-40x4
Week 3: 2 x 6, 2 x 4
35x6-40x6-42x4-42x4
Week 4: 4 x 8-10
30x10-35x10-38x8-38x6

A2. Uginanie ramion ze sztanga
Week 1: 4 x 6
18x8-28x8-33x8-33x8
Week 2: 3 x 6, 1 x 4
25x8-33x8-37x8-40x4
Week 3: 2 x 6, 2 x 4
38x6-38x6-42x4-42x4

Week 4: 4 x 8-10
26x8-31x8-31x8-35x8


Klatka

2.B1. Wyciskanie sztangi skos + duzy

Week 4: only do B1 (4 sets)
68kg

3. BICEPS

C1. Uginanie ramion na ławce 90 st
8-10 reps

Week 4: only do C1 (4 sets)
25kg

4. Klatka

D1. Rozpietki skos duzy8-10 reps

Week 4: only do D1 (4 sets)
17kg