Me4Body - cykl rozruchowy

Zdjęcia z dziś:

Jak znajdzie się jakiś ekspert. Proszę o ocenę samej sylwetki(oprócz tego że grubas ;)). Czy mam szansę na jakieś zawody? Aktualny staż bez przerw to 4 miesiące. Przy okazji napisze o.mojej suplementacji;
- bcaa
- Glukozamina
- Cynk
-Magnez
- Kompleks witamin
- I w zależności od zapotrzebowania proteiny

Witam, jestem z tego samego rocznika tylko mi udało się wyhodować 116,7 kg xD. Będę zaglądał. Powodzenia

Treningi z piątku i soboty.
Miska wygladała troszke inaczej , ograniczyłem kalorie .
KCa : 2700
P:190
C:290
F:90

Co do treningu nóg. Mam jaką blokade psychiczna z tymi przysiadami.
Boje sie dorzucic cięzar. Może też dlatego , że to jedne z pierwszych przysiadów jakie regularnie robie.

13.06.2014 08:24 – 13.06.2014 09:39 (GMT+00:00)

Workout Duration: 1 hour 15 minutes

Program: Me4body – rozgrzewka

Workout Plan: barki + areoby + box (Shoulders, Cardio)

Notes: N/A

1. Barbell Shoulder Press

Exercise Notes: N/A

Set 1: 12×40 kg

Set 2: 10×50 kg

Set 3: 6×55 kg

Set 4: 5×57.5 kg





2. Barbell Upright Row

Exercise Notes: N/A

Set 1: 12×20 kg

Set 2: 10×35 kg

Set 3: 10×40 kg

Set 4: 6×45 kg





3. Standing Dumbbell Deltoid Lateral Raise

Superset: 1/2

Exercise Notes: N/A

Set 1: 10×7.5 kg

Set 2: 10×7.5 kg

Set 3: 8×10 kg

Set 4: 8×10 kg





4. Cable Rope Rear Deltoid Row

Superset: 2/2

Exercise Notes: N/A

Set 1: 12×30 kg

Set 2: 10×40 kg

Set 3: 10×50 kg

Set 4: 8×60 kg





5. Leverage Shrug

Exercise Notes: N/A

Set 1: 12×40 kg

Set 2: 12×90 kg

Set 3: 12×90 kg

Set 4: 12×90 kg





6. Running, Treadmill

Exercise Notes: N/A

Duration: 28min 38s Distance: 8.0 km Energy: N/A Average HR: N/A Incline: N/A Avg Speed: 16.8 km/hr





7. Boxing

Exercise Notes: N/A

Duration: 20min 0s Energy: N/A Average HR: N/A

















14.06.2014 08:02 – 14.06.2014 10:29 (GMT+00:00)

Workout Duration: 1 hours 26 minutes

Program: Me4body – rozgrzewka

Workout Plan: nogi (Upper Legs, Lower Legs)

Notes: N/A

1. Elliptical Trainer

Exercise Notes: N/A

Duration: 5min 40s Distance: 5.08 km Energy: N/A Average HR: N/A Resistance Level: N/A Avg Speed: 53.8 km/hr





2. Barbell Full Squat

Exercise Notes: N/A

Set 1: 8×60 kg

Set 2: 2×80 kg

Set 3: 8×60 kg

Set 4: 6×60 kg

Set 5: 4×70 kg





3. 45 Degree Leg Press

Exercise Notes: N/A

Set 1: 12×100 kg

Set 2: 8×150 kg

Set 3: 8×150 kg

Set 4: 6×150 kg

Set 5: 10×100 kg





4. Seated Machine Leg Curl

Exercise Notes: N/A

Set 1: 12×30 kg

Set 2: 10×35 kg

Set 3: 8×40 kg

Set 4: 8×40 kg





5. Leg Extension

Exercise Notes: N/A

Set 1: 12×40 kg

Set 2: 12×50 kg

Set 3: 12×60 kg

Set 4: (Drop Set) 8×60 kg

Drop 1 8×50 kg

Drop 2 8×40 kg

Drop 3 8×30 kg





6. Standing Machine Calf Raise

Exercise Notes: N/A

Set 1: 12×35 kg

Set 2: 12×40 kg

Set 3: 12×40 kg

Set 4: 10×50 kg





7. Seated Machine Calf Raise

Exercise Notes: N/A

Set 1: 12×40 kg

Set 2: 12×40 kg

Set 3: 12×40 kg

Set 4: 10×50 kg

Niedzielna dieta poszła trochę w złym kierunku . Spotkanie ze znajomymi , mecz.
Dostałem troche rad i wskazówek i je wprowadze w czyn .
Po pierwsze przekombinowany trening . uproszcze go troche .
Dieta zmniejsze kalorie i bede pracował węglami i tłuszczem.
ok więc do dzieła logi z dziś klata z bicepsem :

16.06.2014 08:01 - 16.06.2014 09:26 (GMT+00:00)
Workout Duration: 1 hour 25 minutes
Program: Me4body - uszczuplony
Workout Plan: klata bic (Chest, Biceps)
Notes: N/A
1. Walking, Treadmill
Exercise Notes: N/A
Duration: 10min 10s Distance: 1.6 km Energy: N/A Average HR: N/A Incline: N/A Avg Speed: 9.4 km/hr


2. Incline Barbell Bench Press
Exercise Notes: N/A
Set 1: 12x60 kg
Set 2: 6x80 kg
Set 3: 8x70 kg
Set 4: 7x70 kg


3. Dumbbell Bench Press
Exercise Notes: N/A
Set 1: 12x30 kg
Set 2: 12x35 kg
Set 3: 12x40 kg


4. Cable Chest Crossover
Exercise Notes: N/A
Set 1: 12x25 kg
Set 2: 12x35 kg
Set 3: 10x45 kg


5. Standing Barbell Bicep Curl
Exercise Notes: N/A
Set 1: 15x20 kg
Set 2: 12x25 kg
Set 3: 10x30 kg
Set 4: 10x35 kg


6. Incline Dumbbell Bicep Curl
Exercise Notes: N/A
Set 1: 12x15 kg
Set 2: 12x15 kg
Set 3: 10x20 kg


7. One Arm Dumbbell Preacher Curl
Exercise Notes: N/A
Set 1: 15x7.5 kg
Set 2: 12x10 kg


8. Recumbent Bike
Exercise Notes: N/A
Duration: 20min 1s Distance: 6.51 km Energy: N/A Average HR: N/A Resistance Level: N/A Avg Speed: 19.5 km/hr








Zmieniony przez - me4body w dniu 2014-06-16 11:09:04

Miska z wczoraj utrzymanana
3000kca
P:200
f:90
c:350

Trening z dziś :




17.06.2014 09:05 - 17.06.2014 09:56 (GMT+00:00)
Workout Duration: 50 minutes
Program: Me4body -uszczuplony
Workout Plan: nogi (Upper Legs, Lower Legs, )
Notes: N/A
1. Recumbent Bike
Exercise Notes: N/A
Duration: 11min 0s Distance: 3.78 km Energy: N/A Average HR: N/A Resistance Level: N/A Avg Speed: 20.6 km/hr


2. Leg Extension
Exercise Notes: N/A
Set 1: 15x25 kg
Set 2: 12x35 kg
Set 3: 12x45 kg


3. Barbell Full Squat
Exercise Notes: N/A
Set 1: 15x40 kg
Set 2: 12x50 kg
Set 3: 10x60 kg
Set 4: 8x80 kg


4. 45 Degree Leg Press
Exercise Notes: N/A
Set 1: 12x50 kg
Set 2: 10x100 kg
Set 3: 10x150 kg


5. Barbell Stiff Leg Deadlift
Exercise Notes: N/A
Set 1: 10x50 kg
Set 2: 10x70 kg
Set 3: 8x100 kg


6. Standing Machine Calf Raise
Exercise Notes: N/A
Set 1: 12x40 kg
Set 2: 10x50 kg
Set 3: 10x60 kg











Zmieniony przez - me4body w dniu 2014-06-17 23:25:57

Tak wpis trochę inaczej na youtube

Tydzień za mną na nowym treningu . Nie wiem czy to zapiernicz w pracy czy nowa dieta ale jestem wykończony, dziś siedze jak osępialy ogladam mecz i oczy same w dół lecą .
Logi od środy :
18.06.2014 08:27 - 18.06.2014 09:09 (GMT+00:00)
Workout Duration: 41 minutes
Program: Me4body - uszczuplony
Workout Plan: areoby (Cardio)
Notes: N/A
1. Running, Treadmill
Exercise Notes: N/A
Duration: 10min 39s Distance: 1.35 km Energy: N/A Average HR: N/A Incline: N/A Avg Speed: 7.6 km/hr


2. Cycling, Stationary
Exercise Notes: N/A
Duration: 30min 0s Distance: 10.0 km Energy: N/A Average HR: N/A Resistance Level: N/A Avg Speed: 20.0 km/hr








19.06.2014 08:01 - 19.06.2014 09:26 (GMT+00:00)
Workout Duration: 1 hour 25 minutes
Program: Me4body - uszczuplony
Workout Plan: bary + tric (Shoulders, Triceps)
Notes: N/A
1. Recumbent Bike
Exercise Notes: N/A
Duration: 10min 0s Distance: 3.78 km Energy: N/A Average HR: N/A Resistance Level: N/A Avg Speed: 22.7 km/hr


2. Seated Dumbbell Deltoid Lateral Raise
Exercise Notes: N/A
Set 1: 15x10 kg
Set 2: 12x15 kg
Set 3: 12x20 kg
Set 4: 7x25 kg


3. Seated Dumbbell Arnold Press
Exercise Notes: N/A
Set 1: 15x30 kg
Set 2: 12x30 kg
Set 3: 12x30 kg
Set 4: 10x30 kg


4. Reverse Flyes With External Rotation
Exercise Notes: N/A
Set 1: 15x10 kg
Set 2: 12x10 kg
Set 3: 10x15 kg


5. Angle Bar Tricep Pushdown
Exercise Notes: N/A
Set 1: 15x45 kg
Set 2: 12x60 kg
Set 3: 12x80 kg


6. Seated Tricep Press
Exercise Notes: N/A
Set 1: 12x15 kg
Set 2: 12x17.5 kg
Set 3: 12x22.5 kg


7. Machine Assisted Tricep Dip
Exercise Notes: N/A
Set 1: 12x26.5 kg
Set 2: 10x36.5 kg
Set 3: 8x46.5 kg


8. Recumbent Bike
Exercise Notes: N/A
Duration: 11min 7s Distance: 3.78 km Energy: N/A Average HR: N/A Resistance Level: N/A Avg Speed: 20.4 km/hr


9. Running, Treadmill
Exercise Notes: N/A
Duration: 8min 51s Distance: 1.35 km Energy: N/A Average HR: 150 bpm Incline: N/A Avg Speed: 9.2 km/hr








20.06.2014 07:58 - 21.06.2014 13:57 (GMT+00:00)
Workout Duration: 1 hour 26 minutes
Program: Me4body - uszczuplony
Workout Plan: Plecy(Upper Back, Lower Back)
Notes: N/A
1. Running, Treadmill
Exercise Notes: N/A
Duration: 10min 0s Distance: 1.34 km Energy: N/A Average HR: N/A Incline: N/A Avg Speed: 8.0 km/hr


2. Machine Assisted Pull Up
Exercise Notes: N/A
Set 1: 12x20 kg
Set 2: 10x30 kg
Set 3: 5x40 kg
Set 4: 5x50 kg


3. Barbell Reverse Grip Bent Over Row
Exercise Notes: N/A
Set 1: 12x20 kg
Set 2: 12x50 kg
Set 3: 10x60 kg
Set 4: 8x70 kg


4. Cable V-Bar Seated Row
Exercise Notes: N/A
Set 1: 12x60 kg
Set 2: 12x70 kg
Set 3: 10x80 kg


5. Barbell Shrug
Exercise Notes: N/A
Set 1: 15x60 kg
Set 2: 12x90 kg
Set 3: 10x110 kg
Set 4: 10x110 kg


6. Back Extension
Exercise Notes: N/A
Set 1: 12x0 kg
Set 2: 12x0 kg
Set 3: 10x0 kg


7. Boxing
Exercise Notes: N/A
Duration: 24min 21s Energy: N/A Average HR: N/A








21.06.2014 13:57 - 21.06.2014 14:45 (GMT+00:00)
Workout Duration: 47 minutes
Program: Me4body - uszczuplony
Workout Plan: (Cardio)
Notes: N/A
1. Running, Treadmill
Exercise Notes: N/A
Duration: 46min 39s Distance: 7.34 km Energy: N/A Average HR: N/A Incline: N/A Avg Speed: 9.4 km/hr




Zmieniony przez - me4body w dniu 2014-06-21 19:00:43

Od czasu do czasu robie sobie areoby na worku . Wygląda to mniej wiecej tak , nigdy nie ćwiczyłem boxu ani sztuk walki. Czy przy takim waleniu znaczenie ma jakakolwiek technika ? :

Małą aktualizacja wymiarów. Waga leci w dół. Poleciały barki o 1cm , bicek poszedł o cm w góre , poślady centa w dół, klataka o 2 cm w góre, pas 2 centy w dół
Wzrost - 175 cm
Waga - 97,6
Measurements:
Calf: Left: 41.5 cm Right: 41.5 cm
Chest: 112.0 cm
Forearm: Left: 33.5 cm Right: 34.0 cm
Hips: 112.0 cm
Neck: 41.0 cm
Shoulders: 132.0 cm
Thigh: Left: 66.0 cm Right: 66.0 cm
Upper Arm: Left: 41.5 cm Right: 42.0 cm
Waist: 105.0 cm