4x15

Wczoraj nogi i pierwsze siady od pół roku Lekkie ale kolano ok;-) LEGS 1. Leg press 3x10*** up to 490kg backoffy x20 x30 2. Bb sq 3x10 up to 110kg https://youtu.be/HRARyFXcY_c 3. Leg extensions 4x15* 4. Single leg curl standing 4x20-15 5. Landmine rdl 4x15 https://youtu.be/Xl6X2UhBHEA 6. Calf press 5x15 Cardio 25 min rano 20 min po treningu

[...] https://youtu.be/3iNxx0KZlPQ 3. Hammer iso lateral lat pulldown 3x12-10** 4. Hammer iso lateral single arm low row with extra handle 3x10-8 5a. Behind neck lat pulldown 4x15 5b. Cable pullovers 4x20-15 6. Db shrugs 4x15 7. Singlw arm preacher curl 3x20-12 8. Low cable arm curl 4x12 9. Db hammer curl 2x15 Cardio 25 minut rowerek [...]

[...] pulldown 4x12-10 2. Single arm tbar row 4x10 3. Iso lateral seated hammer row 4x12 https://youtu.be/AyM1Z0PEBgc 4a. Cable pullovers 4x12 4b. Standing nuetr grip lat pulldown 4x15-12 5. Rear delts cable crossovers 4x20-15 6. Single arm db preacher curl 3x15-12 7. Db hammer curl 3x10 8. Seated bb curl + standing bb curl 3x10+10 9. Seated calf [...]

[...] grip lat pulldown 4x12* B. Single arm tbar row 3x10* https://youtu.be/0E0zfqumHaE C. Seated iso lateral hammer row 4x12-10* https://youtu.be/moBNM4TK0uo D1. Cable pullovers 4x15 D2. Neutral grip standing row to chest (extra strech before concentric phase start) 4x12 E. Trx rear delts 3x15 F. Single arm db preacher curl 3x12 G. Standing db hammer [...]

[...] 2. Single arm tbar row 3x10 2x8 up to 80kg https://youtu.be/wBRk4ONmrjs 3. Seated hammer iso lateral low row 4x12-10 https://youtu.be/AiXbii--BbU 4a. Cable pullovers 4x15-12 4b. Neutral grip high row with extra strech 4x12 5. Rear delts cable crossovers 4x20 6. Single arm Isolated db curl 4x12 7. Cable hammer curl 4x15 8a. Seated partial [...]

[...] arm kneeling lat pulldown with rotation 4x12 5. Smith pendley row 4x12-10 https://youtu.be/H9s5VAMr_L8 6a. Plate loaded lat raise machine (rear delts) 4x20 6b. Db shrugs with pause 4x15 7. Rack pull 2x6** 190/210 https://youtu.be/id2u0MUJ5WE 8. Leg raises 4x15 Cardio 20 minut stairmaster /SFD/2019/10/24/d6f9c67d530343d3aa7226b13341c8c4.jpg

[...] PUSH planem po modyfikacji 0a. Leg raises 3x15 0b. Abs crunch 3x12 1. Seated machine chest press 3x10** full stack 2. Incline db press 3x10* 50/50/50 3a. Cable crossovers 4x15-12 plus extra 4-5 partial reps every set 3b. High incline db hex press 4x12 14/14/16/16 4. Seated db lateral raises 4x20-15 drop set 2 last sets 14/14/16+8 16+8 5a. Db [...]

[...] press (half reps) 3x20** 300/340/380kg https://youtu.be/CcnGkkexlGI 4. Walking lounges 4x12 5. Hq squat with ball 3x12* https://youtu.be/4xVcjvOr4BU 6. Abs cable crunches 4x15 7. Calf press 4x15 Cardio 20 minut rowerek Waga o 4 40 123.1kg%-) chyba max życiowy%-) Ale to tak chwilowo bo wstaje teraz 3 dnj z rzedu o 2-3 wczesniej niz normalnie [...]

[...] grip lat pulldown 4x12-10** https://youtu.be/zs-vLBjZzC8 2. Chest supported row 1x6** 115kg https://youtu.be/NplcXhRpIsE 3. Seated machine row 4x10* 4a. Cable pullovers 4x15 4b. Low row neutral grip 4x10 https://youtu.be/ASYXK0gxuA4 5. Face pull 4x15 6. Db preacher curl 3x10* 7. Seated db hammer curl 4x8 8. Low cable arm curl 3x15-12 Cardio [...]

[...] 4×10+10 up yp 32.5lg 4. Db french press 3x12* up to 45kg 5. Bb pullover + close grip bench 4x10 6. Dips 4x12 bodyweight https://youtu.be/TTIwdBdMeSY 7a. Bb preacher curl 4x15 7b. Cable triceps extensions with extra triceps strech 4x20 8. Seated calf raises 4x15 Cardio 45 minut rowerek Niezły trening mimo że noc słaba Nie moglem zasnac i [...]

[...] 3b. Walking bw lounges 4x12 4. Landmine rdl 4x12* up to 90kg https://youtu.be/kZH4fGjdQ2s 5. Cable sq 4x12 6. Leg extensions (40 sek strech between sets) 3x20 7. Seated calf raises 4x15 8. Hammer abs machine 4x15-12 Bez cardio Dzis dla odmiany lewe kolano sie cos odezwalo Rejon pod kolanem zaraz nad piszczelem Zobaczymy jak sie sytuacja rozwinie

[...] smith press 2x8*** 1xmax https://youtu.be/vj5AGlNSRjk 3. Low hammer chest press 3x10* https://youtu.be/kfv5FXmtYkA 4a. Chest cablecrossovers 4x20-15 4b. Incline db hexpress 4x15-12 5. Seated machine lateral raises 4x20-15** drop 6. Seated hammer press 2x9-7** https://youtu.be/WMrRJwmttoU 7. Front db raises 3x12 8. Dips hammer 4x15-12* [...]

[...] na nogi%-) LEGS 1. Smith sq 6x12-8 up to 160kg 2. Leg press single leg 3x15-10 up to 120kg 3. Leg press 3x20 up to 240kg 4. Hq machine 4x10 up to 160kg 5. Leg extensions 4x15 6. Leg curl 4x15-12 Cardio rano 60 minut na czczo Po treningu 60 minut Dobrze weszło Pompa fajna Miło było wrzucić ciut klamotow Jak dobrze pojdzi to w nastepnym tyg [...]

[...] w ostatniej drop na sama gume amrap potem same hantle amrap 3. Pompki z gumą 3x12* w ostatniej drop same pompki amrap pompki damskie amrap 4. Przenoszenie hantla na stepie 4x15 5. Unoszenie hantli na bok stojac 5x15 6. Wyciskanie hantli stojac 4x15 7. Pompki waskie na triceps w podporze tak ze cialo mniej wiecej pod katem 45 st 2x15 Cardio [...]

LEGS 1. Db lying leg curl 2x15 31/36kg 2x12 41kg 2. Db rdl 4x15 31/34/34+red band/34+black band 3. Floor lying towel leg curl 5x12 4. Band home leg extensions 4x15 5. Db Bulgarian split sq 4x10* 21/21/26/26kg https://youtu.be/FQZLu-2vmpE 6. Bb hack squat 4x12 20/30/40/50kg https://youtu.be/XfPxXwjU9ZI 7. Donkey calf raises 4x50 Cardio Na czczo 50 [...]

[...] extensions 4x25* 2a. Db curl 4x12 21/21/24/24kg https://youtu.be/x8eYJuznZqY 2b. Triceps band push ups 4x12 https://youtu.be/sTax27pZZq4 3a. Db arm curl elbow behind body 4x15 11/14/14/16.5kg https://youtu.be/qDQ7-MUZBKI 3b. Bb standing french press 4x15 up to 40kg https://youtu.be/S_oAi_y1LLs 4a. Bb hammer curl 4x10 16,5/21/26/26kg [...]

PUSH 1. Band press 4x20 2. Single arm band crossover 4x15-12 3a. Db flyes small incline 4x12-10* 26/26/31/31kg 3b. Db press small incline 4x12-10* 26/26/31/31kg https://youtu.be/m9-PzoFl3Ow 4a. Db hex press small incline 4x12 31kg 4b. Db pullovers small incline 4x12 31kg https://youtu.be/W3yvQdFbUtY 5. Db lateral raises 4x15 21/24/26/29kg [...]

[...] 90/100/110kg B2. Iso lateral hammer seated row 3x10** 70/80/90kg C1. Iso lateral hammet incline press 3x12 40/42.5/45kg C2. Smith row 3x12** 90/100/110kg D1. Butterfly 4x15 D2. Cable pullovers 4x15 D3. Waldi machine standing lateral raises 4x20-15 E. Cable abs crunches 4x20 F. Leg raises 4x12 Cardio Tylko rano 40 minut I schodzę na 1 [...]

PUSH 1. Cable crossovers 5x20 2. Incline smith press 4x8** 80/90/100/110kg https://youtu.be/2ZBPyFYj_HY 3. Db floor press 4x15 up to 38kg 4a. Butterfly 4x15 4b. Seated neutral grip chest press 4x12-8 5. Seated db lateral raises 5x15 12-20kg 6. Front delt db press 4x12 20-32kg Cardio Rano na czczo 40 minut [...]

[...] stack/full stack backoff 80/15 2. Bent over bb row 3x9*** 120/135/150kg backoff 110kg/12 https://youtu.be/DZaMXqTGwR0 3a. Neutral grip lat pulldown 4x12 3b. Pullovers 4x15-12 4. Chest supported row 3x8* 60/70/80kg + drop https://youtu.be/8g2hoLNVVs0 5. Underhandgrip low row 4x15 6. Smith rack pull 3x10* up to 150kg [...]