2x10

Wczorajszy DT FBW II 1. One leg hip thrust 2x10 (10kg) (5kg) 2. Cable kick back 3x12 (12kg) (9kg) 3. Bird dog 2x10 4. Sumo DL 8/7/6 (82,5kg/85/87,5) (80kg/82,5/85) 5. Military press 8/7/6 (27,5kg/30/32,5) (25kg/27,5/30) 6a. BB upright row 3x12 (17,5kg) (15kg) 6b. One arm DB row 3x12 (24kg) (20kg) 7a. Seated DB lateral raise 3x12 (4kg) (4kg) [...]

DT FBW II 1. One leg hip thrust 2x10 (14kg) (12kg) (10kg) (5kg) 2. Cable kick back 3x12 (16kg) (14kg) (12kg) (9kg) 3. Bird dog 2x10 4. Sumo DL 8/7/6 (90kg/95/100) (85kg/90/95) (82,5kg/85/87,5) (80kg/82,5/85) 5. Military press 8/7/6 (32,5kg/35/37,5) (30kg/32,5/35) (27,5kg/30/32,5) (25kg/27,5/30) 6a. BB upright row 3x12 (20kg) (17,5kg) [...]

DT FBW II 1. One leg hip thrust 2x10 (18kg) (16kg) (14kg) (12kg) (10kg) (5kg) 2. Cable kick back 3x12 (20kg) (18kg) (16kg) (14kg) (12kg) (9kg) 3. Bird dog 2x10 4. Sumo DL 8/7/6 (96kg/101/106) (95kg/100/105) (90kg/95/100) (85kg/90/95) (82,5kg/85/87,5) (80kg/82,5/85) 5. Military press 8/7/6 (35kg/37,5/40) (33,5kg/36/38,5) (32,5kg/35/37,5) [...]

DT FBW II 1. One leg hip thrust 2x10 (16kg) (14kg) (12kg) (10kg) (5kg) 2. Cable kick back 3x12 (18kg) (16kg) (14kg) (12kg) (9kg) 3. Bird dog 2x10 4. Sumo DL 8/7/6 (95kg/100/105) (90kg/95/100) (85kg/90/95) (82,5kg/85/87,5) (80kg/82,5/85) 5. Military press 8/7/6 (33,5kg/36/38,5) (32,5kg/35/37,5) (30kg/32,5/35) (27,5kg/30/32,5) (25kg/27,5/30) [...]

Niedziela, Day 4, lower 2 1a. SS goblet squat 2x10 (22kg) (20kg) 1b. SS palof press 2x10 2. back squat 4x8 (70kg) (67,5kg) 3. BB rdl 4x8 (60kg) (55kg) 4a. SS leg press 4x12 (165kg) (160kg) 4b. SS leg curl 4x12 (47kg) (45kg) 5. leg extensions 4x15 (52kg) (50kg) 6. crunches 4x to failure Dzis, Day 5, chest+arms 1. biacromial grip BB bench [...]

Wczorajszy Day 4, lower 2 1a. SS goblet squat 2x10 (24kg) (24kg) (22kg) (22kg) (20kg) 1b. SS palof press 2x10 2. back squat 4x8 (75kg) (74kg) (72,5kg) (70kg) (67,5kg) 3. BB rdl 4x8 (67,5kg) (65kg) (62,5kg) (60kg) (55kg) 4a. SS leg press 4x12 (180kg) (175kg) (170kg) (165kg) (160kg) 4b. SS leg curl 4x12 (52kg) (52kg) (50) (47kg) (45kg) 5. leg [...]

[...] DB lateral raises 4x12 (6kg) (6kg) (5kg) (4kg) (4kg)(4kg) 4. Hammer shoulder press 3x15 (24kg() (23kg) (23kg) (22kg) (22kg) (20kg) Day 4, lower 2 1a. SS goblet squat 2x10 (24kg) (24kg) (24kg) (22kg) (22kg) (20kg) 1b. SS palof press 2x10 2. back squat 4x8 (76kg) (75kg) (74kg) (72,5kg) (70kg) (67,5kg) 3. BB rdl 4x8 (70kg) (67,5kg) (65kg) [...]

[...] raises 4x12 (6kg) (6kg) (6kg) (5kg) (4kg) (4kg)(4kg) 4. Hammer shoulder press 3x15 (24kg) (24kg) (23kg) (23kg) (22kg) (22kg) (20kg) Day 4, lower 2 1a. SS goblet squat 2x10 (24kg) (24kg) (24kg) (24kg) (22kg) (22kg) (20kg) 1b. SS palof press 2x10 2. back squat 4x8 (76kg) (76kg) (75kg) (74kg) (72,5kg) (70kg) (67,5kg) 3. BB rdl 4x8 (70kg) [...]

DT FBW II (mialo byc FBW I + glutes, ale sie pomylilam :-) ) 1. One leg hip thrust 2x10 (5kg) 2. Cable kick back 3x12 (9kg) 3. Bird dog 2x10 4. Sumo DL 8/7/6 (80kg/82,5/85) 5. Military press 8/7/6 (25kg/27,5/30) 6a. BB upright row 3x12 (15kg) 6b. One arm DB row 3x12 (20kg) 7a. Seated DB lateral raise 3x12 (4kg) 7b. Cuban press 12/12/amrap (4kg) I [...]

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) [...]

Day 4, lower 2 1a. SS goblet squat 2x10 (20kg) 1b. SS palof press 2x10 2. back squat 4x8 (67,5kg) 3. BB rdl 4x8 (55kg) 4a. SS leg press 4x12 (160kg) 4b. SS leg curl 4x12 (45kg) 5. leg extensions 4x15 (50kg) 6. crunches 4x to failure Dzis jakis pech, przy palof press jakos mi lewy najszerszy nagle spielo, co probowalam sie wyprostowac to skurcz w [...]

Day 4, lower 2 1a. SS goblet squat 2x10 (22kg) (22kg) (20kg) 1b. SS palof press 2x10 2. back squat 4x8 (72,5kg) (70kg) (67,5kg) 3. BB rdl 4x8 (62,5kg) (60kg) (55kg) 4a. SS leg press 4x12 (170kg) (165kg) (160kg) 4b. SS leg curl 4x12 (50) (47kg) (45kg) 5. leg extensions 4x15 (54kg) (52kg) (50kg) 6. crunches 4x to failure I jeszcze cardio [...]

Day 4, lower 2 1a. SS goblet squat 2x10 (24kg) (22kg) (22kg) (20kg) 1b. SS palof press 2x10 2. back squat 4x8 (74kg) (72,5kg) (70kg) (67,5kg) 3. BB rdl 4x8 (65kg) (62,5kg) (60kg) (55kg) 4a. SS leg press 4x12 (175kg) (170kg) (165kg) (160kg) 4b. SS leg curl 4x12 (52kg) (50) (47kg) (45kg) 5. leg extensions 4x15 (54kg) (54kg) (52kg) (50kg) 6. [...]

Kolejny DT, lower 1.Bird dog 2x10+10 2a. Squat 6/5/4/6/5/4 (67,5kg/70/72,5/70/72,5/75) (65kg/67,5/70/67,5/70/72,5) 2b. Leg curls 6x10 (49kg) (47kg) 3. Leg press 4x12 (170kg) (160kg) 4a. Rdl 4x12 (60kg) (57,5kg) 4b. Reverse lunge from deficit 4x15+15 (2x DB 10kg) (2x DB 10kg) 5. plank 4xmax Dzis byl dobry dzien na trening nog, fajny power, [...]

DT, lower 1.Bird dog 2x10+10 2a. Squat 6/5/4/6/5/4 (70kg/72,5/75/72,5/75/77,5) (67,5kg/70/72,5/70/72,5/75) (65kg/67,5/70/67,5/70/72,5) 2b. Leg curls 6x10 (51kg) (49kg) (47kg) 3. Leg press 4x12 (180kg) (170kg) (160kg) 4a. Rdl 4x12 (62,5kg) (60kg) (57,5kg) 4b. Reverse lunge from deficit 4x15+15 (1xDB 15kg) (2x DB 10kg) (2x DB 10kg) 5. plank [...]

DT fbw + glutes 1. body weight squat 2x10 2. lateral monster walk 2x20 3. back squat 8/7/6 (70kg/72,5/75) (65kg/67,5/70) 4. pendlay row 8/7/6 (45kg/47,5/50) (42,5kg/45/47,5) 5a. DB curl 3x12 (9kg) (8kg) 5b. supinated cable pulldown 3x12 (34kg) (32kg) 6a. DB walking lunges 3x12 (12kg) (10kg) 6b. BB hip thrust 3x12 (100kg) (90kg) Tak sobie [...]

DT / lower 1.Bird dog 2x10+10 2a. Squat 6/5/4/6/5/4 (65kg/67,5/70/67,5/70/72,5) 2b. Leg curls 6x10 (47kg) 3. Leg press 4x12 (160kg) 4a. Rdl 4x12 (57,5kg) 4b. Reverse lunge from deficit 4x15+15 (2x DB 10kg) 5. plank 4xmax Mialam zeobic jeszcze cardio 20 min po silowym, ale ta ostatnia superseria mnie tak wykonczyla, chyba glownie wydolnisciowo, ze [...]

DT, lower 1.Bird dog 2x10+10 2a. Squat 6/5/4/6/5/4 (72,5kg/75/77,5/75/77,5/80) (71kg/73,5/76/73,5/76/78,5) (70kg/72,5/75/72,5/75/77,5) (67,5kg/70/72,5/70/72,5/75) (65kg/67,5/70/67,5/70/72,5) 2b. Leg curls 6x10 (56kg) (53kg) (51kg) (49kg) (47kg) 3. Leg press 4x12 (200kg) (190kg) (180kg) (170kg) (160kg) 4a. Rdl 4x12 (67,5kg) (65kg) (62,5kg) [...]

Wczorajszy DT, lower 1.Bird dog 2x10+10 2a. Squat 6/5/4/6/5/4 (74,5kg/77/79,5/77/79,5/82) (72,5kg/75/77,5/75/77,5/80) (71kg/73,5/76/73,5/76/78,5) (70kg/72,5/75/72,5/75/77,5) (67,5kg/70/72,5/70/72,5/75) (65kg/67,5/70/67,5/70/72,5) 2b. Leg curls 6x10 (56kg) (56kg) (53kg) (51kg) (49kg) (47kg) 3. Leg press 4x12 (200kg) (200kg) (190kg) (180kg) (170kg) [...]

DT fbw + glutes 1. body weight squat 2x10 2. lateral monster walk 2x20 3. back squat 8/7/6 (72,5kg/75/77,5) (70kg/72,5/75) (65kg/67,5/70) 4. pendlay row 8/7/6 (47,5kg/50/52,5) (45kg/47,5/50) (42,5kg/45/47,5) 5a. DB curl 3x12 (9kg) (9kg) (8kg) 5b. supinated cable pulldown 3x12 (36kg) (34kg) (32kg) 6a. DB walking lunges 3x12 (12kg) (12kg) [...]