a silka

28.09.2023 - PULL #2 Siłka: x 1. Cable pulldown - 1x8-10, 1x12-15 30 kg x 10, 45 kg x 6, 55 + 2 kg x 12, 50 kg x 14 2. Low row hammer - 1x6-8, 1x10-12 30 kg x 8, 45 kg x 3, 55 kg x 10, 50 kg x 12 3. Upper back row hammer - 1x6-8, 1x10-12 120 kg x 8, 155 kg x 8, 130 kg x 12 4. Dorian machine - 1x12-15 27 kg x 13 5. Rear delt cable row - [...]

2.10.2023 - PULL #1 Siłka: i 0. Pullup - 1xMAX 10x 1. SA cable pulldown standing - 1x8-10, 1x12-15 21 kg x 10, 36 kg x 11, 32 kg x 14 2. SA dumbell row - 1x8-10, 1x10-12 30 kg x 8, 38 kg x 5, 46 kg x 8, 40 kg x 13 3. Upper back row hammer - 1x6-8, 1x10-12 54 kg x 6, 73 kg x 9, 64 kg x 11 4. Dumbell rear delt row - 1x10-12, 1x12-15 12 kg x 10, [...]

03.10.2023 - PUSH #2 Siłka: i 1. Smith press high incline 75*- 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 97 kg x 8, 82 kg x 12 2. Dumbell incline press - 1x6-8, 1x10-12 24 kg x 8, 30 kg x 3, 36 kg x 2, 42 kg x 8, 38 kg x 11 3. Seat triceps narrow press - 1x8-10, 1x10-12 41 kg x 10, 59 + 2 kg x 6, 77 + 2 kg x 9, 69 kg x 11 4. Butterfly - 1x10-12, [...]

9.10.2023 - PUSH #2 Siłka: i 1. Smith press high incline 75*- 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 97 kg x 8, 87 kg x 12 2. Dumbell incline press - 1x6-8, 1x10-12 24 kg x 8, 32 kg x 3, 38 kg x 2, 44 kg x 7, 40 kg x 11 3. Seat triceps narrow press - 1x8-10, 1x10-12 41 kg x 10, 64 kg x 6, 82 kg x 7, 69 + 2 kg x 11 4. Butterfly - 1x10-12, 1x12-15 [...]

10.10.2023 - PULL #2 Siłka: x 1. Cable pulldown - 1x8-10, 1x12-15 30 kg x 10, 45 kg x 6, 60 + 2 kg x 9, 50 + 2 kg x 14 2. Low row hammer - 1x6-8, 1x10-12 30 kg x 8, 45 kg x 3, 57 kg x 11, 60 kg x 9 3. Upper back row hammer - 1x6-8, 1x10-12 120 kg x 8, 157 kg x 8, 135 kg x 12 4. Dorian machine - 1x12-15 27 kg x 14 5. Rear delt cable row - [...]

13.10.2023 - LEGS Siłka: x 1. Hack squat - 5x5 40 kg x 12, 70 kg x 8, 90 kg x 6, 110 kg x 5, 130 kg x 2, 145 kg 4x5, 150 kg x 7 2. Hack squat 2 - 1x8-10, 1x10-12 70 kg x 8, 90 kg x 5, 110 kg x 10, 90 kg x 15 3. Bulgarian split squat - 1x8-10, 1x12-15 14 kg x 12, 16 kg x 10 4. Leg curl seated - 3x12-15 40 kg x 13, 40 kg x 12, 25 + 1 kg x 14 5. [...]

21.10.2023 - PUSH #2 Siłka: i 1. Smith press high incline 75*- 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 102 kg 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 - [...]

30.10.2023 - PULL #2 Siłka: x 1. Cable pulldown - 1x8-10, 1x12-15 35 kg x 10, 50 kg x 6, 65 + 2 kg x 9, 60 kg x 11 2. Low row hammer - 1x6-8, 1x10-12 40 kg x 10, 55 kg x 6, 70 kg x 9, 61 kg x 13 3. Upper back row hammer - 1x6-8, 1x10-12 130 kg x 6, 165 kg x 9, 150 kg x 12 4. Cable row - 1x12-15 55 kg x 13, 45 kg x 17 + 5XRP 5. Rear delt [...]

1.11.2023 - PUSH #1 Siłka: x 1. Smith press low incline - 1x6-8, 1x10-12 40 kg x 10, 60 kg x 6, 70 kg x 3, 85 kg x 8, 75 kg x 10 2. Dips - 1x6-8, 1x10-12 10 kg x 6, 20 kg x 3, 30 kg x 2, 40 kg x 6, 24 kg x 11, CC x 15 3. Hammer shoulder press - 1x6-8, 1x10-12 25 kg x 6, 35 kg x 3, 45 kg x 6, 35 kg x 11 4. Chest cable fly standing - 1x10-12, [...]

6.11.2023 - PULL #1 Siłka: i 0. Pullup - 1xMAX 9x 1. SA cable pulldown standing - 1x8-10, 1x12-15 27 kg x 10, 41 kg x 6, 50 kg x 11, 55 kg x 9 2. SA dumbell row - 1x8-10, 1x10-12 30 kg x 8, 40 kg x 5, 50 kg x 3, 60 kg x 9, 46 kg x 14+3 3. Upper back row hammer - 1x6-8, 1x10-12 59 kg x 6, 77 + 2 kg x 8, 68 kg x 11 4. Dumbell rear delt row - [...]

15.11.2023 - PUSH #1 Siłka: i 1. Smith press low incline - 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 100 kg x 3, 117 kg x 7, 130 kg x 3, 100 kg x 10 2. Hammer shoulder press - 1x6-8, 1x10-12 64 kg x 8, 82 kg x 5, stos + 6 kg x 2, stos + 22 kg x 7, stos + 12 kg x 11 3. Dips - 1x6-8, 1x10-12 10 kg x 6, 20 kg x 3, 30 kg x 2, 40 kg x 6, 25 kg x 10, CC [...]

16.11.2023 - PULL #1 Siłka: i 0. Pullup - 1xMAX 10x 1. SA cable pulldown standing - 1x8-10, 1x12-15 32 kg x 10, 45 kg x 6, 59 kg x 9, 50 kg x 13 2. SA dumbell row - 1x8-10, 1x10-12 30 kg x 8, 40 kg x 5, 50 kg x 3, 65 kg x 9, 50 kg x 13+3 3. Upper back row hammer - 1x6-8, 1x10-12 64 kg x 6, 82 kg x 9, 68 + 2 kg x 12 4. Dumbell rear delt row - [...]

21.11.2023 - PUSH #1 Siłka: i 1. Smith press low incline - 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 100 kg x 3, 117 kg x 7, 132 kg x 2, 100 kg x 11 2. Hammer shoulder press - 1x6-8, 1x10-12 64 kg x 10, 82 kg x 5, stos + 6 kg x 2, stos + 22 kg x 7, stos + 14 kg x 9 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, CC [...]

7.12.2023 - PUSH #1 Siłka: i 1. Smith press low incline - 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 100 kg x 3, 110 kg x 1, 120 kg x 5, 100 kg x 11 2. Hammer shoulder press - 1x6-8, 1x10-12 64 kg x 6, 86 kg x 3, stos + 6 kg x 2, stos + 24 kg x 8, stos + 14 kg x 11 3. Dips - 1x6-8, 1x10-12 10 kg x 6, 25 kg x 3, 35 kg x 8, 20 kg x 12, CC x 16 4. [...]

16.12.2023 - PULL #2 Siłka: x 1. Cable pulldown - 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 - [...]

18.12.2023 - 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 2 110 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 [...]

30.12.2023 - PUSH #1 Siłka: i 1. Smith press low incline - 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 100 kg x 3, 115 kg x 7, 100 kg x 10 2. Hammer shoulder press - 1x6-8, 1x10-12 64 kg x 8, 86 kg x 5, stos + 8 kg x 3, stos + 24 x 7 , stos + 14 kg x 11 3. Seat triceps narrow press - 1x8-10, 1x10-12 59 kg x 8, 77 + 2 kg x 5, 95 kg x 5, 82 + 2 kg x 11 [...]

1.01.2024 - 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 7, 140 kg x 12 2. SA dumbell row - 1x8-10, 1x10-12 40 kg x 8, 50 kg x 5, 60 kg x 3, 70 kg x 8+2, 50 kg x 12+3 3. Upper back row hammer - 1x6-8, 1x10-12 64 kg x 6, 86 + 2 kg x 8, 77 kg x 12 4. Cable row low - [...]

2. 01.2024 - LEGS Siłka: x 1. Hack squat - 5x5 40 kg x 12, 70 kg x 8, 100 kg x 6, 120 kg x 5, 140 kg x 3, 160 kg x 1, 180 kg x 7, 140 kg x 12 2. Leg press - RAMPA 12 120 kg x 12, 140 kg x 12, 160 kg x 12, 180 kg x 9 3. Leg curl seated - 3x12-15 40 kg x 6, 65 kg x 10, 65 kg x 9, 40 kg x 14 4. Leg extension seated - RAMPA 20 20 kg x 20, 30 kg x [...]

23.01.2024 - 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 12 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. Cable row - 1x12-15 65 kg x 14 5. Rear delt [...]