5kg

08.03.2010 A1. Shoulder press (do czubka) 97.5kgx4/ 97.5kgx4/ 97.5kgx3/ 97.5kgx2/ 97.5kgx2 (92.5kg) A2. Bent over DB raises 20kgx5/ 20kgx5/ 20kgx5/ 20kgx5/ 20kgx5 (15kg) B1. 1 arm DB curl 21kgx5/ 21kgx5/ 21kgx5 / 21kgx4 / 21kgx3 (21kg) B2. Dips 110kgx5/ 110kgx5/ 110kgx4/ 110kgx4/ 110kgx3 (105kg) C1. Hammer DB curl 20kgx5/ 22.5kgx5 (20kg) C2. [...]

[...] ponadplanowo bo znow zaczely mi sie odzywac zatoki co moze byc oznaka lekkiego przetrenowania. 11.03.2010 A1. Bench press 100kgx4/ 100kgx3+1/ 100kgx3/ 100kgx3 /100kgx2+1 (97.5kg) A2. Close Grip pullups 110kg x4/ 110kg x4/ 110kg x3/ 110kg x3/ 105kg x2 Reszte dorobie pozniej w pracy bo mialem tylko godzinke na silowni. Pullups z tym ciezarem [...]

12.03.2010 A1. Sumo deadlift 162.5kgx5/ 162.5kgx3/ 162.5kgx2/ 162.5kgx3!/ 162.5kgx2/ (157.5kg) A2. Laying leg curl 110kgx4/ 110kgx3/ 110kgx3/ 110kgx3/ 110kgx2 B1. Back squat (elevated hills) 112.5kgx5/ 112.5kgx4/ 112.5kgx4/ 112.5kgx4/ B2. Calf raises stack+25kgx5/ stack+25kgx5/ stack+25kgx5 Seated calf raises 70kgx16/ 70kgx16/ 70kgx16 Jak [...]

20/04/2010 A1.Seated EZ bar triceps extension: 50kgx1-40kgx6/52.5kgx1-42.5kgx6/55kgx0-45kgx6 A2.Scott EZ biceps curl: 40kgx1-30kgx6/42.5kgx0-32.5kgx6/42.5kgx0-35x5 C1. One arm dummbell press: 35kgx1-25kgx6/ 40kgxR1,Lx0 -27.5kgx6/ 40kg Lx0,Rx1 - 30kg Lx3,Rx4x6 Szybki trening przed praca wiec przycialem pare cwiczen. Zyciowka DB push press [...]

24/10/2010 A1. Squat: 65kgx20 => 67.5kg: 10/10/10/10/10/9/10/5/10 90s rest A2. Leg curl: 60kgx20 =>60kg: 10/10/10/9/9/8/8/5/8 90s rest B1. Seated calf raises 65kgx12/12/12 60s rest B2. Leg raises x12/12/12 60s rest Zapomnialem wzaisc kofeiny przed treningiem. Nie wiem czy to bylo przyczyna ale nie bylo takiej pompy jak pierwszego [...]

26/04/2010 Zrobilem domowej roboty fat-gripz i dzisiaj je przetestowalem. Nie bylo zle! A1. Concentric curls: 12.5kgx20 => 12.5kg: 10/8/ ..zmniejszylem do 10kg bo ciezej sie robilo z fatgripz.. 10kg: /10/8/8/8/7/6+1/6 60s rest (bo i tak robie jednoracz) A2.Dips 83kg x19: 7//6/7/5/7/6/6/5/4/ 90s rest B1.Bent over lateral raises: 10kg: 12/12/12 [...]

02/05/2010 A1. Incline hammer curl 12.5kgx17: 10/10/10/10/10/10/10/10/10 60s rest A2. Decline triceps ext. 10kgx20: 10/10/10/10/10/10/10/10/10 60s rest B1. Lateral DB raises -seated 10kg: 12/12/12 no rest B2. Lateral DB raises -standing 5kg: 12/12/12 no rest B3. Lateral DB raises -standing 3kg: 12/12/12 90s rest

05/05/2010 A1. Incline DB press: 25kg: 10/10/10/9/8/7/7/7/6/6 (10/10/8/7/6/7/6/6/6/5) 90s rest A2. Pull ups: 7/7/6+1/5/5/5/5/4+1/3+1/3 (7/6/5/5/5/5/4/4+2/4+2/4+2) 90s rest B1. Flays: 12.5kg: 12/12/12 60s rest B2. One arm DB row: 30kg 12/12/12 60s rest Zmieniony przez - bel07 w dniu 2010-05-07 22:50:26

02/08/2010 10+ (4+2 tempo) A1.Bench press 1.25kg+ 10/12.5/15/17.5/20/22.5/25 x8 A2.Shrug 2.5kg+ 30/35/40 B1.Pulldown: 7+/8+/9+/10+/11+/12+ x9 B2.Wyciskanie od czubka glowy: 1.25kg+ 10/12.5/15/17.5/20 x8 C1.Tri set na barki: 6kg/6kg/6kg x15 Sesja wieczorna: D1. Biceps curl standing: 1.25kg+ 5/7.5/10/12.5 x10 D2. French press: 1.25kg+ [...]

05/08/2010 5+ A1.Bench press 10/15/17.5/20/22.5/25/27.5/30/32.5/35 x3 A2.Pulldown: 7/9/10/11/12.. pullups /2.5/5/7.5/10 x3 sesja wieczorna: B.Wyciskanie od czubka glowy: 10/15/17.5/20/22.5/25/27.5/30/32.5 x5 C1. Seated lateral raises: 20kg/20kg/20kg x5 C2. Rear delt lateral raises: 16kg/16kg/16kg x5 D1.Biceps curl standing: [...]

13/08/2010 10 (4+2 tempo) FSQ: 10/12.5/15/17.5/20/22.5/25x8 22.5 x5 Calfs: Stack+5kg x3 stack SDL 20/25/30/35/40/45/50x6 45+ x10 Rotatory: 3/3/3 2+ Abs 15kg + 150kg maszyna

[...] 22.5 x13 A2. Pulldown: + 7/8/9/10/11 x11 11 x12 B1. Wyciskanie od czubka glowy: 10/12.5/15/17.5/20x 10 20 x12 B2. Shrug: + 30/35/40 x15 40x15 C. Dwu set na barki: 10/10 x15 7.5kg D1. Biceps curl standing: + 5/7.5/10/12.5 x11 12.5 x13 D2. French press: + 5/7.5/10/12.5/10/12.5 x9 15 x10 Zmieniony przez - bel07 w dniu 2010-09-01 00:23:07

04/09/2010 Bench press: 37,5kg x5/5/4/3/3 Pullups: 82+15kg: x5/4/3/3/3 Pullovers: 25kg x5 30kgx5 1 arm row: 55kg x5 60kgx5

[...] 25+ x8 A2.Pulldown: 7/9/10/11/12x10 +Pullup x9 Pullup x7 B1.Wyciskanie od czubka glowy: 10/15/17.5/20/22.5 x7 22.5+ x9 B2.Shrug bar: 40/45/50x 10 Po pracy: C1. Triset na barki: 12/12/12kg x10 D1. Biceps curl standing: 5//10/12.5/17.5kg x7 15+ x7 D2. Cl. grip press: 10/15/17.5/20 x7 Zmieniony przez - bel07 w dniu 2010-09-14 21:32:28

29/09/2010 A1. Bench press 37.5kg x5/x5/x5/x5/x5 A2. Pull-ups BW: x3x3x3/x3x3x3/x3x3 B1. Overhead pull: 40kg x5/x5/x5 B2. 1 arm row 35kg: x3x3x3/x3x3x3

01/10/2010 A1. Top press: 15kg x3x3x3x3x3x3x3x3 B1. E-Z curl 22.5kg x5/x5/ 25kg x5/x5/x5 B2. Close grip decline press 20kg: x3x3x3/x3x3x3/x3x3 C1. Rev E-Z curl 20kg x5/x5/x5 C2. Seated french press 10kg: x3x3x3/x3x3x3/x3x3

08/10/2010 chorym A1. Decline press 42.5kg x3 /40kg x4/x3/x2/x2 A2. Mixed pull ups BW: x3x3x3/x3x3x3/x3x3 B1 Cl grip press: 100kg x1 Czulem ze przez te zatoki i goraczke wyraznie nie mam sily wiec trening przerwalem

03/11/2010 A1. Bench press 37.5kg: 2/2/2/8/2/2/2/2 A2. Pull ups 10kg: 2/2/2/8/2/2/2/2 B1. RDL na podescie 60kg: 2/2/2/8/2/2/2/2 B2. Good Morning 25kg: 2/2/2/8/2/2/2/2 C1. Bench press 30kg: 6/6/6 C2. Pull ups BW: 6/6/6 D1. RDL na podescie 45kg: 6/6/6 B2. Good Morning 15kg: 6/6/6

24/11/2010 Military press 20kg: 5/5/5/5/4 60s rest A1. FAT Scott curl 15kg x5/ 12.5kg x5/5/ 12.5+1.25kg x5/5/5/5/5/5/5/5 A2. Seated Fr. press 15kg: x5/5/5 15+1.25: x5/5/5/5/4/4/4

26/11/2010 A1. Incline press 35kg: 4/4/4/4/4/4/4/4/3/4 A2. Chin ups 20kg: 4/4/4/4/3/4/3/3/3/3 B1. Flays 22.5kg 4/4/4 B2. Spider 10kg 4/4/4