14kg

DT Chest + biceps 1. Cable fly 4x15 (6,5) (6) (maszyna opór 5, nie wiem czy to to samo co 5kg?) 2. DB incline bench press 4x10 (17kg) (16kg) (14kg) 3. Hammer chest press 4x12 (33kg) (32kg) (30kg na mojej maszynie, to nie odpowiada 30kg na wolnym ciezarze) 4. EZ bar reverse 20’ curl 4x10-5-5 (18kg) (17,5kg) (15 kg) 5. Bayeisian curl 4x15 (na [...]

[...] 3a. Hammer high row 12/10/8 (60kg/62,5/65) (57,5kg/60/62,5) (57,5kg/60/62,5) (55kg/57,5/60) (50kg/52,5/55) 3b. Both hand DB row 3x12 (18kg) (18kg) (16kg) (16kg) (14kg) 4. Leg raises from hang 12/12/12/max Lekko dodane, jestem zadowolona. Ale generalnie zaczynam czuc juz lekkie zmeczenie, dobrze ze ten planik jeszcze tylko ze 2 tyg [...]

DT Chest + biceps 1. Cable fly 4x15 (6,5) (6,5) (6,0) …. 2. DB incline bench press 4x10 (18kg) (17kg) (16kg) (14kg) 3. Hammer chest press 4x12 (34kg) (33kg) (32kg) (30kg na mojej maszynie, to nie odpowiada 30kg na wolnym ciezarze) 4. EZ bar reverse 20’ curl 4x10-5-5 (18kg) (18kg) (17,5kg) (15 kg) 5. Bayeisian curl 4x15 (3sztabki +3kg) (na [...]

DT FBW II 1. One leg hip thrust 2x10 (12kg) (10kg) (5kg) 2. Cable kick back 3x12 (14kg) (12kg) (9kg) 3. Bird dog 2x10 4. Sumo DL 8/7/6 (85kg/90/95) (82,5kg/85/87,5) (80kg/82,5/85) 5. Military press 8/7/6 (30kg/32,5/35) (27,5kg/30/32,5) (25kg/27,5/30) 6a. BB upright row 3x12 (17,5kg) (17,5kg) (15kg) 6b. One arm DB row 3x12 (30kg) (24kg) [...]

[...] DB lateral raise 3x12 (6kg) (5kg) (4kg) 4a. Seated shoulder press 10/10/amrap (15kg) (13kg) (12kg) 4b. Seated row 12/12/amrap (45kg) (40kg) (35kg) Nie bylo niestety hantli 14kg, musialam wziac 16 do wyciskania na bareczki, no nie wiem jak w nastepnych tyg bede progresowac, bo raczej 17 kg ciezko bedzie na tyle repow, zobaczymy, ale seoja dwoga [...]

[...] (42,5kg/45/47,5) 5a. DB curl 3x12 (10kg) (9-9-10kg) (9kg) (9kg) (8kg) 5b. supinated cable pulldown 3x12 (41kg) (38kg) (36kg) (34kg) (32kg) 6a. DB walking lunges 3x12 (14kg) (12kg) (12kg) (12kg) (10kg) 6b. BB hip thrust 3x12 (120kg) (115kg) (110kg) (100kg) (90kg) Przysiad zrobilam dzis jak zaplanowalam, mialo byc 75-80-85kg i bylo, nie [...]

[...] teraz B 200 T 55 W 340, wychodzi cos w okolicy 2900kcal. DT lower 1a. One leg glute bridge 3x15 (12kg) 1b. Goblet squat 3x15 (12kg) 2. Bird dog 2x15 3. Kick back 15/12/10/8 (14kg/16/18/20) 4. Squat 12/10/8/6/12 (60kg/62,5/65/67,5/60) 5a. Hip thrust 3x15 (120kg) 5b. Walking lunges 3x40 (2x8kg) Pierwszy trening z nowego planu zaliczony, obciazenia [...]

Wczorajszy DT upper 2 1. Military press 12/10/8/6 (27,5kg/30/32/34) 2. Pendlay row 4x12 (45kg) 3a. Seated DB press 3x 12 (12kg) 3b. Under grip lat pull downs 3x15 (32kg) 4a. Dips 3x12 (maszyna, -14kg) 4b. Smith overhead press 3x15 (25kg) 5. Cable arms extension 3x15 (16kg) Trening bez jakiegos fajnego powera, ale zaliczony jak trzeba.

[...] 2. Pendlay row 4x12 (47,5kg) (45kg) 3a. Seated DB press 3x 12 (13kg) (12kg) 3b. Under grip lat pull downs 3x15 (34kg) (32kg) 4a. Dips 3x12 (-12kg) (maszyna, -14kg) 4b. Smith overhead press 3x15 (26kg) (25kg) 5. Cable arms extension 3x15 (17kg) (16kg) Niby takie niepozorne te ciezary, ale wyszlo fajnie praktycznie do upadku w [...]

[...] 4x12 (48kg) (47,5kg) (45kg) 3a. Seated DB press 3x12 (13kg) (13kg) (12kg) 3b. Under grip lat pull downs 3x15 (36kg) (34kg) (32kg) 4a. Dips 3x12 (-12kg) (-12kg) (maszyna, -14kg) 4b. Smith overhead press 3x15 (27kg) (26kg) (25kg) 5. Cable arms extension 3x15 (18kg) (17kg) (16kg) A ze zmian po raporcie kosmetyczna podwyzka cardio z 5x25min na [...]

DT Upper 3 1a. SS incline DB bench press 4x12 (14kg) (13kg) (12kg) 1b. SS lateral raises 4x12 (7kg) (6kg) (5kg) 2. cuban press 4x12 (4kg) (4kg) (4kg) 3. EZ bar biceps curl 3x10 (20kg) (17,5kg) (15kg) 4. DB supinated curls 3x12 (9kg) (9kg) (8kg) 5. Plank 3x max Dzis pozny trening, ale dobrze ze szybki, teraz jeszcze na cardio lece, 30min :-) [...]

Wczorajszy DT Upper 3 1a. SS incline DB bench press 4x12 (16kg) (15kg) (14kg) (13kg) (12kg) 1b. SS lateral raises 4x12 (7,25kg) (7kg) (7kg) (6kg) (5kg) 2. Cuban press 4x12 (5kg) (5kg) (4kg) (4kg) (4kg) 3. EZ bar biceps curl 3x10 (22,5kg) (21kg) (20kg) (17,5kg) (15kg) 4. DB supinated curls 3x12 (10kg) (10kg) (9kg) (9kg) (8kg) 5. Plank 3x max [...]

[...] (43kg) (41kg) (36kg) 6. One arm overhead extension 4x12 (8kg) (8kg) (7kg) (7kg) (6kg) (6kg) Wczorajszy DT Upper 3 1a. SS incline DB bench press 4x12 (16kg) (16kg) (15kg) (14kg) (13kg) (12kg) 1b. SS lateral raises 4x12 (7,5kg) (7,25kg) (7kg) (7kg) (6kg) (5kg) 2. Cuban press 4x12 (5kg) (5kg) (5kg) (4kg) (4kg) (4kg) 3. EZ bar biceps curl 3x10 [...]

[...] (Smith 33kg/34/35/34/35/36) (?) (31kg/32/33/32/33/34) (30kg/31/32/31/32/33) 2a. SS gironda swing 4x10 (5kg) (5kg) (5kg) (4kg) (4kg) 2b. SS DB shoulder press 4x10 (14kg) (13kg) (13kg) (13kg) (12kg) 3a. SS Rope face pull with rotation 4x20 (19kg) (18kg) (17kg) (17kg)(15kg) 3b. SS bentover DB lateral raises 4x12 (6kg) (5kg) (4kg) [...]

[...] Makro jak zwykle, liczone nie ze wszystkiego, warzyw nie licze, wychodzi chyba cos okolo 2000-2100 kcal. I dzisiejszy DT nr 1, upper 1 1a. ss seated DB shoulder press 5x8 (14kg) 1b. ss cable pull around 5x10 (maszyna, poziom 13,5) 2. smith overhead press 3x12 (25kg) 3. BB bench press 4x8 (40kg) 4. DB supinated curls 4x12 (9kg) Ciezary takie [...]

[...] treningi i zamiast pull+abs zrobilam łapy i klate :-) Delts + arms 1. BB overhead press 4x10 (30kg) 2. DB lateral raises 4x12 (6kg) 3. seated DB overhead press 4x12 (14kg) 4. seated hammer chest press 4x12 (28kg) 5a. ss DB curls 3x8 (9kg) 5a. ss single cable arm extensions 3x 12 (8kg) Tydzien treningowo dosc lajtowy, bo deloadowy, cardio [...]

Wczorajszy DT 1, upper 1 1a. ss seated DB shoulder press 5x8 (16kg) (14kg) 1b. ss cable pull around 5x10 (14,0) (maszyna, poziom 13,5) 2. smith overhead press 3x12 (27,5kg) (25kg) 3. BB bench press 4x8 (42,5) (40kg) 4. DB supinated curls 4x12 (9kg) (9kg) I dzisiejszy DT 2, Lower 1. rdl 4x12 (62,5kg) (60kg) 2. hip thrust 4x12 (145kg) [...]

[...] sie fajnie a tu juz koniec :-( Day 5 Delts + arms 1. BB overhead press 4x10 (30kg) (30kg) 2. DB lateral raises 4x12 (8kg) (6kg) 3. seated DB overhead press 4x12 (15kg) (14kg) 4. seated hammer chest press 4x12 (30kg) (28kg) 5a. ss DB curls 3x8 (9kg) (9kg) 5a. ss single cable arm extensions 3x 12 (9kg) (8kg) Dzis wznosy w bok robilam [...]

Day 5 Delts + arms 1. BB overhead press 4x10 (32kg) (30kg) (30kg) 2. DB lateral raises 4x12 (9kg) (8kg) (6kg) 3. seated DB overhead press 4x12 (15kg) (15kg) (14kg) 4. seated hammer chest press 4x12 (32kg) (30kg) (28kg) 5a. ss DB curls 3x8 (10kg)(9kg) (9kg) 5a. ss single cable arm extensions 3x 12 (9kg) (9kg) (8kg) We wznosach hantli bokiem [...]

Wczorajsz y DT 1, upper 1 1a. ss seated DB shoulder press 5x8 (17kg) (16kg) (16kg) (14kg) 1b. ss cable pull around 5x10 (15,0)(14,5) (14,0) (maszyna, poziom 13,5) 2. smith overhead press 3x12 (32,5kg) (30kg) (27,5kg) (25kg) 3. BB bench press 4x8 (46kg) (44kg) (42,5) (40kg) 4. DB supinated curls 4x12 (10kg) (10kg) (9kg) (9kg) I dzisiejszy DT [...]