50 kg

[...] 130 kg x 7, 100 kg x 13 2. Suwnica 120 kg x 8, 160 kg x 5, 190 kg x 3, 220 kg x 10, 195 kg x 13 3. Uginanie 25 kg x 6, 40 + 1 kg x 12, 45 kg x 9, 25 kg x 14 4. Prostowanie 50 kg x 8, 70 kg x 11, 75 kg x 10, 45 kg x 15 5. Wspiecia stojac Wspiecia stojąc 80 kg x 25, 110 kg x 20, 130 kg x 18, 140 kg x 15 + ds Notatnik: 1. Hack - 40 kg x 15, 60 kg [...]

[...] czucie, bardzo dobre pełne wyciągnięcie i tego pilnować w poprzedniej serii, 30 + 2 kg x 15 bardzo dobre czucie i jakość, pełne tempo 31x1, plecy nabite konkretnie, za tydz 50 kg x 8-10, 35 kg x 12-15 2. Wiosło - 30 kg x 8, 45 kg x 5, 60 kg x 8 bardzo dobra seria, liczba powt utrzymana, dobra jakość i dopięcie, 53 kg x 10 też bardzo dobre czucie [...]

[...] 12 kg x 12, 10 kg x 14 4. Leg curl seated - 3x12-15 35 + 3 kg x 13, 35 + 3 kg x 11, 25 kg x 14 5. Leg extension seated - 3x12-15 40 kg x 10, 65 kg x 12, 65 + 1 kg x 10, 50 kg x 14 6. Calves hack squat machine - 3x 80 kg x 10, 120 kg x 22, 140 kg x 14, 150 kg x 12, 80 kg x 21 Notatnik: 1. Hack 40 kg x 12, 60 kg x 10, 80 kg x 6, 100 kg x 3, [...]

[...] x 12, 27 kg x 13 5. Cable one arm lateral raise - 1x10-12, 1x12-15 11 kg x 10, 18 kg x 12, 16 kg x 15 6. Triceps extension drążek - 1x10-12, 1x12-15 27 kg x 10, 41 kg x 6, 50 kg x 14, 59 kg x 10 7. Single arm french extension rope - 1x15-20 9 kg x 19 Notatnik: 1. Smith incline - 60 kg x 10, 80 kg x 6, 95 kg x 2, 112 kg x 7 dołożone więcej niż [...]

[...] x 8, 92 kg x 11 2. Dumbell incline press - 1x6-8, 1x10-12 22 kg x 8, 28 kg x 6, 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 [...]

[...] kg x 1, 125 kg x 9, 105 kg x 14 3. Bulgarian split squat - 1x8-10, 1x12-15 14 kg x 8, 20 kg x 5, 26 kg x 10, 22 kg x 14 4. Leg curl seated - 3x12-15 30 kg x 8, 45 kg x 12, 50 kg x 10, 30 kg x 16 5. Leg extension seated - 3x12-15 40 kg x 8, 60 kg x 5, 85 + 3 kg x 11, 85 + 3 kg x 9, 55 + 1 kg x 15 + 5XRP 6. Calves hack squat machine - 3x 80 kg [...]

[...] 1x10-12 40 kg x 8, 57 kg x 5, 75 kg x 8, 66 kg x 12 3. Upper back row hammer - 1x6-8, 1x10-12 130 kg x 6, 172 kg x 8, 155 kg x 12 4. Cable row - 1x12-15 60 kg x 14, 50 kg x 17 + 6XRP 5. Rear delt butterfly - 2x12-15, 1x15-20 35 + 1 kg x 14, 40 kg x 10, 20 + 3 kg x 18 + 6xRP 6. SA preacher dumbell curls - 1x8-10, 1x12-15 10 kg x 8, 16 kg [...]

[...] 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 95 kg x 2 105 kg x 8, 95 kg x 12+1 2. Dumbell incline press - 1x6-8, 1x10-12 20 kg x 10, 26 kg x 6, 32 kg x 5, 38 kg x 3, 44 kg x 2, 50 kg x 6, 42 kg x 11 3. Seat triceps narrow press - 1x8-10, 1x10-12 54 kg x 8, 77 kg x 5, 91 + 2 kg x 8, 82 kg x 10 4. Butterfly - 1x10-12, 1x12-15 59 kg x 8, 82 kg x 10, [...]

[...] 75*- 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 95 kg x 2 107 kg x 7, 97 kg x 9 2. Dumbell incline press - 1x6-8, 1x10-12 20 kg x 10, 26 kg x 6, 32 kg x 5, 38 kg x 3, 44 kg x 2, 50 kg x 6, 44 kg x 10 3. Seat triceps narrow press - 1x8-10, 1x10-12 59 kg x 8, 77 + 2 kg x 5, 95 kg x 7, 82 kg x 12 4. Butterfly - 1x10-12, 1x12-15 59 kg x 8, 82 kg x 12, [...]

[...] - 1x8-10, 1x12-15 40 kg x 10, 55 kg x 6, 70 kg x 3, 80 kg x 7, 70 kg x 11 2. Low row hammer - 1x6-8, 1x10-12 40 kg x 8, 60 kg x 5, 70 kg x 3, 82 kg x 7, 75 kg x 9, 50 kg x 15 + 4xRP 3. Upper back row hammer - 1x6-8, 1x10-12 130 kg x 6, 185 kg x 8, 162 kg x 11, 125 kg x 15 4. Cable row - 1x12-15 70 kg x 10, 60 + 2 kg x 15 + 4xRP 5. [...]

[...] - 1x8-10, 1x12-15 40 kg x 10, 55 kg x 6, 70 kg x 3, 80 kg x 7, 70 + 1 kg x 10 2. Low row hammer - 1x6-8, 1x10-12 40 kg x 8, 60 kg x 5, 70 kg x 3, 83 kg x 7, 75 kg x 11, 50 kg x 14 + 5xRP 3. Upper back row hammer - 1x6-8, 1x10-12 130 kg x 6, 190 kg x 8, 165 kg x 11, 125 kg x 16 4. Cable row - 1x12-15 70 + 2 kg x 10, 65 kg x 13 + 4xRP 5. [...]

[...] 75*- 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 95 kg x 2 110 kg x 6, 95 kg x 11 2. Dumbell incline press - 1x6-8, 1x10-12 20 kg x 10, 28 kg x 6, 34 kg x 3, 40 kg x 3, 44 kg x 2, 50 kg x 7, 44 kg x 9 3. Seat triceps narrow press - 1x8-10, 1x10-12 59 kg x 8, 77 + 2 kg x 5, 95 kg x 7, 82 + 2 kg x 12 4. Butterfly - 1x10-12, 1x12-15 59 kg x 8, 82 + 2 kg [...]

[...] 75*- 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 95 kg x 2 105 kg x 7, 90 kg x 13 2. Dumbell incline press - 1x6-8, 1x10-12 20 kg x 10, 28 kg x 6, 34 kg x 3, 40 kg x 3, 44 kg x 2, 50 kg x 7, 44 kg x 10 3. Seat triceps narrow press - 1x8-10, 1x10-12 59 kg x 8, 77 kg x 5, 91 kg x 6, 82 + 2 kg x 9 4. Butterfly - 1x10-12, 1x12-15 59 kg x 8, 86 kg x 9, 73 [...]

18.01.2024 - PUSH #2 Siłka: i 1. Dumbell incline press - 1x6-8, 1x10-12 20 kg x 10, 28 kg x 6, 34 kg x 3, 40 kg x 3, 44 kg x 2, 50 kg x 6, 44 kg x 11 2. Smith press high incline 75*- 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 95 kg x 2 105 kg x 6, 90 kg x 10 3. Seat triceps narrow press - 1x8-10, 1x10-12 59 kg x 8, 73 kg x 5, 86 kg x 8, 73 + 2 kg x 10 [...]

03.02.2024 - PULL #2 Siłka: i 1. Pulldown V grip narrow - 1x8-10, 1x12-15 60 kg x 12, 90 kg x 8, 120 kg x 5, 150 kg x 3, 170 + 5 kg x 8, 140 + 5 kg x 13 2. SA dumbell row - 1x8-10, 1x10-12 40 kg x 8, 50 kg x 5, 60 kg x 3, 70 kg x 7, 55 kg x 11+2 3. Upper back row hammer - 1x6-8, 1x10-12 64 kg x 6, 82 + 2 kg x 6, 77 kg x 11 4. Pull over - [...]

[...] row 1x8-10, 1x10-12, 1x10-12 20 kg x 10, 35 kg x 6, 45 + 2 kg x 10, 45 + 2 kg x 10, 40 kg x 12 2. Hammer SA lats row 2x8-10, 1x10-12 +RP 40 kg x 8, 60 kg x 9, 60 kg x 9, 50 kg x 13 3. T-bar row 1x8-10, 1x10-12 + ds x 2 (-30%) 40 kg x 8, 60 kg x 6, 82 kg x 9, 70 kg x 12 4. V row dwie rączki młotkowo 2x10-12 45 kg x 8, 65 kg x 10, 60 kg x 12 [...]

4.05.2024 - PULL #2 Siłka: x 1. Pull around 3x12-15 30 kg x 14, 30 + 2 kg x 12, 30 + 2 kg x 11 2. SA hammer low row 3x10-12 25 kg x 8, 40 kg x 5, 55 kg x 11, 55 kg x 9, 50 kg x 12 3. SA hammer pulldown podchwyt 1x8-10, 1x10-12 30 kg x 8, 48 kg x 7, 43 kg x 11 4. Hammer upper back 1x10-12, 1x12-15 130 kg x 6, 167 kg x 10, 137 kg x 14 5. V row [...]

14.04.2024 - PULL #1 Siłka: x 1. Kaas row 1x8-10, 1x10-12, 1x10-12 25 kg x 10, 40 kg x 5, Stos x 10, stos x 10, 50 kg x 12 2. Hammer SA lats row 2x8-10, 1x10-12 +RP 40 kg x 8, 55 kg x 4, 72 kg x 10, 75 kg x 8, 65 kg x 12 + 4xRP 3. T-bar row 1x8-10, 1x10-12 + ds x 2 (-30%) 40 kg x 8, 60 kg x 5, 80 kg x 3, 95 kg x 8, 85 kg x 13 + ds 55 kg x 9 + [...]

1.06.2024 - LEGS Siłka: i 1. Adductor 2x15-20, 1x10-12 45 kg x 12, 59 kg x 8, 73 kg x 5, 86 kg x 18, 91 kg x 13, stos + 5 kg x 11 2. Leg curl 1x10-12, 1x12-15 50 kg x 10, 73 kg x 6, 86 kg x 5, 104 kg x 10, 86 kg x 13, 82 kg x 11 + ds 59 kg x 8 + ds 41 kg x 5 3. Leg extension 1x10 (10s), 1x10 + 4xds, 1x progress set 12x + 1 szt 32 kg x 10, 54 [...]

[...] MASZYNIE 2 poziom x 15 4 poziom x 8 Trening: 6 poziom x 6 5 poziom x 15 4 poziom x 20 Wyciskanie sztangi zza głowy 15 x 35 kg 10 x 45 kg 3 x 65 kg Trening: 6 x 70 kg 15 x 50 kg 20 x 35 kg 30 x 30 kg Arnoldki 15 x 13 kg 10 x 15 kg TRening: 12 x 17kg 24 x 13 kg ---------------------------------- A tutaj plecy + barki tył : Martwy ciąg 12x55kg [...]