czwartek - 3/12 - DT
Czas postu: ~16h
Czas uczty: ~8h
+/-1h
Przed treningiem:
Pure power 14g
Cytrulina 3g
Bcaa 10-15g
Tyrozyna 1g
Na treningu:
BCAA 10-15g
Waxy Mazie 30g
Zaraz po treningu (15-30min):
Eaa 15g
Kreatyna HCL 2-3g
Beta Alanina 2-3g
Leucyna 2-3g
Tauryna 2-3g
Po treningu (60-90 min):
Białko z prochu 50g
Mleko
I Posiłek:
Mięso 200g
frytki 350g
Warzywa
Sos / keczup
owoce 400g
1x hot-dog
250ml budyn
1x snickers
1x lion
II posiłek:
Mięso 250g
2x bulka
Warzywa
Sos / keczup
lod
prazynki 30g
III posiłek:
Mięso 100-150g
Czekolada 85% 25g
Jogurt 0%100-125g
Białko z prochu 50g
Mleko 100ml
Olej rybi 20%10ml
Suma całodzienna :
~400g WĘGLI
~125g FATU
Czwartek: UPPER BODY: Neuromuscular Emphasis Workout
Complex A: Upper Body Horizontal Push Dominant
A1) Functional isometric front bench press / * +FatGripz
Maximum weight for at least 6 seconds, Rest 120 seconds
T1:140KG
T2:*135
T3:*137,5
T4:*140
T5:*142,5
A2) Bench press / * +FatGripz
2-3 reps, Rest 120 seconds
T1:110KG
T2:*120
T3:*127,5
T4:*130
T5:*132,5
A3) Speed bench / * Fly Push Ups
3-5 reps at 45-55% (speed bench) 8-10 reps , Rest 120 seconds
T1:80KG
T2:* x cc
T3:* x cc
T4:* x cc
T5:* x cc
Perform the complex 4-5 times
Complex B: Upper Body Vertical Push Dominant
A1) Functional isometric seated shoulder press
Maximum weight for at least 6 second, Rest 120 seconds
T1:80kg
T2:70
T3:80
T4:82,5
T5:87,5
A2) Seated shoulder press
2-3 reps, Rest 120 seconds
T1:60kg
T2:60
T3:70
T4:72,5
T5:80
A3) Push press
3-5 reps, Rest 120 seconds
T1:60kg
T2:60
T3:60
T4:62,5
T5:65
Perform the complex 4-5 times
Complex C: Upper Body Horizontal Pull Dominant
A1) Seated rowing
Use close to your maximum on the lift,
holding as long as you can, Rest 120 seconds
T1:107kg
T2:116
T3:116
T4:125
T5:125
A2) Seated rowing
2-3 reps, Rest 120 seconds
T1:89kg
T2:98
T3:98
T4:107
T5:107
A3) Speed bent over DB rowing
3-5 reps at 45-55% as fast as you can, Rest 120 seconds
T1:50kg
T2:52
T3:57
T4:62
T5:62
Perform the complex 4-5 times
Zmieniony przez - solaros w dniu 2015-12-05 23:45:15