[...] hammerze - 1x7-8, 1x10-12 30 kg x 8, 45 kg x 5, 60 kg x 7, 50 kg x 12 3. Wiosło jednorącz na hammerze - 1x8-10, 1x10-12 55 kg x 6, 75 kg x 8, 60 kg x 12 4. Facepull - 1x12-15, 1x15-20 35 kg x 10, stos x 11, 40 kg x 15 5. Uginanie hantli stojąc - 1x8-10, 1x12-15 10 kg x 8, 14 kg x 5, 18 kg x 3, 22 kg x 9, 16 kg x 12 6. Uginanie drążka wyciągu - [...]
06.09.2023 - PULL #1 Siłka: i 1. SA cable pulldown standing - 1x8-10, 1x12-15 16 kg x 10, 23 kg x 15, 27 kg x 12 2. SA dumbell row - 1x8-10, 1x10-12 20 kg x 8, 32 kg x 6, 42 kg x 9, 34 kg x 13 3. Upper back row hammer - 1x6-8, 1x10-12 32 kg x 10, 50 kg x 6, 68 kg x 8, 54 kg x 13 4. Dumbell rear delt row - 1x10-12, 1x12-15 10 kg x 10, 18 kg x [...]
[...] x 10, 70 kg x 8, 90 kg x 5, 110 kg x 3, 125 kg 5x5 2. Hack squat 2 - 1x8-10, 1x10-12 60 kg x 8, 80 kg x 5, 100 kg x 9, 80 kg x 11 3. Bulgarian split squat - 1x8-10, 1x12-15 10 kg x 10, 8 kg x 12 4. Leg curl seated - 3x12-15 35 kg x 13, 35 kg x 10, 25 kg x 14 5. Leg extension seated - 3x12-15 40 kg x 10, 60 kg x 12, 60 kg x 11, 45 kg x 15 6. [...]
12.10.2023 - PUSH #1 Siłka: i 1. Smith press low incline - 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 100 kg x 2, 115 kg x 6, 97 kg x 11 2. Hammer shoulder press - 1x6-8, 1x10-12 64 kg x 8, 86 kg x 5, stos + 12 kg x 7, stos x 12 3. Dips - 1x6-8, 1x10-12 15 kg x 6, 27 kg x 3, 38 kg x 7, 25 kg x 9 4. Chest cable fly standing - 1x10-12, 1x12-15 20 kg x [...]
[...] 34 kg x 3, 40 kg x 1, 46 kg x 7, 42 kg x 10 3. Seat triceps narrow press - 1x8-10, 1x10-12 50 kg x 8, 68 kg x 5, 82 + 2 kg x 7, 73 + 2 kg x 11 4. Butterfly - 1x10-12, 1x12-15 50 kg x 8, 73 kg x 11, 64 kg x 14 5. Crucyfix lateral raises - 1x10-12, 1x15-20 16 kg x 10, 25 kg x 10, 21 kg x 13 6. Triceps rope extension - 1x10-12, 1x12-15 25 kg x [...]
18.11.2023 - PUSH #2 Siłka: i 1. Smith press high incline 75*- 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 95 kg x 2 105 kg x 7, 115 kg x 2, 95 kg x 9 2. Dumbell incline press - 1x6-8, 1x10-12 20 kg x 8, 30 kg x 6, 36 kg x 3, 42 kg x 2, 48 kg x 5+1, 40 kg x 12 3. Seat triceps narrow press - 1x8-10, 1x10-12 54 kg x 8, 73 kg x 5, 91 kg x 8, 77 + 2 kg x [...]
[...] stos + 28 kg x 7, stos + 14 kg x 11 3. Dips - 1x6-8, 1x10-12 10 kg x 6, 20 kg x 3, 30 kg x 2, 40 kg x 5, 25 kg x 10, 5 kg x 14 4. Chest cable fly standing - 1x10-12, 1x12-15 23 kg x 8, 32 kg x 6, 41 kg x 9, 36 kg x 11, 23 kg x 18 + 6xRP 5. Cable one arm lateral raise - 1x10-12, 1x12-15 16 kg x 8, 27 kg x 9, 23 kg x 12, 16 kg x 16 + 4xRP 6. [...]
[...] kg x 11 2. Dips 12 kg x 6, 24 kg x 3, 36 kg x 7, 20 kg x 11 3. Seated delt press - 1x8-10, 1x10-12 20 kg x 8, 32 kg x 5, 42 kg x 7, 35 kg x 11 4. Butterfly - 1x10-12, 1x12-15 35 kg x 8, 55 kg x 10, 40 kg x 14 5. OA lateral raises - 1x10-12, 1x15-20 10 kg x 8, 15 + 1 kg x 9, 12 kg x 14 6. Triceps rope extension - 1x10-12, 1x12-15 20 kg x 15, [...]
30.01.2024 - PULL #2 Siłka: x 1. Cable pulldown - 1x8-10, 1x12-15 40 kg x 10, 60 kg x 6, 70 kg x 3, 80 + 2 kg x 8, 70 kg x 11 2. Low row hammer - 1x6-8, 1x10-12 40 kg x 8, 60 kg x 5, 75 kg x 2, 86 kg x 7, 72 kg x 10 3. Upper back row hammer - 1x6-8, 1x10-12 130 kg x 8, 180 kg x 8, 150 kg x 11 4. Dorian hammer - 1x12-15 25 kg x 13 5. Rear delt [...]
17.02.2024 - PULL #2 Siłka: i 1. Pulldown hammer - 1x8-10, 1x12-15 60 kg x 10, 80 kg x 6, 90 kg x 4, 105 kg x 8, 90 kg x 12 2. SA dumbell row - 1x8-10, 1x10-12 40 kg x 8, 50 kg x 5, 60 kg x 10, 50 kg x 12+3 3. Upper back row hammer - 1x6-8, 1x10-12 64 kg x 6, 82 kg x 8, 77 kg x 11 4. Pull over - 1x12-15 41 kg x 14 5. Rear delt fly - 3x15-20 9 [...]
18.01.2024 - LEGS Siłka: i 1. Przysiad na smithie 60 kg x 15, 80 kg x 12, 100 kg x 10, 110 kg x 8, 120 kg x 8, 100 kg x 11 2. Suwnica - RAMPA 12 120 kg x 10, 160 kg x 6, 200 kg x 10, 220 kg x 7, 160 kg x 12 3. Uginanie 54 kg x 10, 73 kg x 6, 91 kg x 9, 82 kg x 10, 54 kg x 17 4. Prostowanie - RAMPA 20 32 kg x 15, 41 kg x 15, 50 kg x 15, 59 kg x [...]
25.03.2024 - PUSH #2 Siłka: i 1. Smith press incline 1x8-10, 2x10-12 60 kg x 10, 80 kg x 6, 95 kg x 3, 105 kg x 8, 90 kg x 11 2. Cable chest fly incline 2x12-15 11 kg x 8, 18 kg x 14, 14 kg x 17 3. Dumbell floor press 2x10-12, 1x12-15 20 kg x 10, 26 kg x 6, 32 kg x 5, 38 kg x 9, 32 kg x 10 4. Smith press high incline 60° 2x10-12 60 kg x 6, [...]
7.04.2024 - PUSH #2 Siłka: i 1. Smith press incline 1x8-10, 2x10-12 60 kg x 10, 80 kg x 6, 95 kg x 3, 105 kg x 8, 90 kg x 12, 90 kg x 10 2. Cable chest fly incline 2x12-15 11 kg x 8, 18 kg x 15, 21 kg x 13 3. Dumbell floor press 2x10-12, 1x12-15 24 kg x 6, 30 kg x 3, 33 kg x 6, 26 kg x 10, 24 kg x 12 4. Smith press high incline 60° 2x10-12 [...]
[...] 50 kg x 8, 70 kg x 4, 90 kg x 9, 77 kg x 14 + ds 55 kg x 6 + ds 40 kg x 3 4. V row dwie rączki młotkowo 2x10-12 50 kg x 6, 70 kg x 11, 70 kg x 10 5. Cable rear delt 2x12-15, 1x15-20 5 + 1 kg x 14, 5 + 1 kg x 12, 5 kg x 14 6. SA cable prearched curl 2x10-12, 12-15 10 kg x 10, 15 kg x 5, 20 kg x 10, 15 + 2 kg x 12+1, 12 + 1 kg x 14+3 [...]
12.05. 2024 - PUSH #2 Siłka: i 1. Smith press incline 1x8-10, 2x10-12 60 kg x 10, 80 kg x 6, 100 kg x 3, 115 kg x 7, 97 kg x 10, 97 kg x 9+1 2. Cable chest fly incline 2x12-15 14 kg x 8, 23 + 1 kg x 13, 20 + 1 kg x 13+2 3. Dumbell floor press 2x10-12, 1x12-15 26 kg x 6, 34 kg x 10, 34 kg x 9, 30 kg x 13 4. Smith press high incline 60° [...]
[...] 60 kg x 5, 80 kg x 3, 95 kg x 8, 85 kg x 13 + ds 55 kg x 9 + ds 35 kg x 5 4. V row dwie rączki młotkowo 2x10-12 55 kg x 6, 75 kg x 10, 75 kg x 8 5. Cable rear delt 2x12-15, 1x15-20 7 kg x 12, 7 kg x 11, 5 kg x 16 6. SA cable prearched curl 2x10-12, 12-15 10 kg x 10, 15 kg x 5, 20 kg x 10+1, 20 kg x 10+1, 15 kg x 13+2 Notatnik: 1. Kaas - 25 [...]
[...] Staż: niecały rok - Cel: kończę masę, w planach rzeźba na lato - Dieta: DT: B:200g (pełnowartościowe) T:125g WW:300g+50g carbo - 3800 kcal DNT: B:180g (pełnowartościowe) T:115g WW:275g - 3400 kcal - Planowany trening: Tylko serie główne P- progresja S- stały I. Wyciskanie ławka płaska hantle 8-8-8-8 P Skos (-) sztanga + rozpiętki na tym samym [...]
[...] kg x 10, 80 kg x 6, 100 kg x 4, 120 kg x 8, 100 kg x 12 2. Przyciąganie na hammerze 59 kg x 10, 80 kg x 6, 95 kg x 8, 82 kg x 12 3. Wykroki 20 kg x 20, 30 kg x 20, 40 kg x 15, 50 kg x 12 4. Suwnica do 200 kg x15 5. Prostowanie 18+2 kg x 20, 16, 15, 15 obunoz 36 kg x 20 x 4 8. Przywodziciel 59 kg x 10, 73 kg x 8, stos + 15 kg x 13, stos x 14 9. [...]
27.04.2020 - PULL awaryjny - dom 1. Wioslo jednoracz 23 kg x 15, 43 kg x 12, 53 kg x 10, 63 kg x 6, 73 kg x 10, 63 kg x 12, 53 kg x 14 2. Wiosło sztanga 50 kg x 15, 70 kg x 10, 90 kg x 10, 110 kg x 10, 120 kg x 9, 110 kg x 12, 90 kg x 15 3. Wioslo podchwytem 50 kg x 13, 12, 12, 11 4. RDL 70 kg x 10, 90 kg x 6, 120 kg x 9, 100 kg x 12 5. Wiosło [...]
23.02.2021 - Nogi #1 1. Wyciskanie na suwnicy 50 kg x 20, 100 kg x 12, 150 kg x 8, 200 kg x 6, 250 kg x 3, 300 kg x 1, 330 kg x 11, 280 kg x 16 2. Przysiady 60 kg x 12, 80 kg x 10, 100 kg x 6, 120 kg x 2, 140 kg x 7, 120 kg x 12 3. Hip trust 80 kg x 8, 120 kg x 3, 150 kg x 9, 120 kg x 14 4. Wykroki z hantlami chodzone 22 kg x 6, 30 kg x 15 5. [...]
[BLOG]Krisking12 - BUDUJEMY - pods. redukcji s.73
