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DT upper 1 1. BB bench press 12/10/8/6 (35kg/37,5/40/40) 2. One arm DB row 12/10/8/6 (22kg/24/25/26) 3. Pec dec 4x15 (18kg) 4. Stiff arm lats pulldowns 4x15 (23kg) 5. Seated cable row 4x12 (36kg) 6. One arm overhead extension (6kg) Dosc lekko i przyjemnie dzis, ciezary wstepne jak to pierwszy tydzien planu. Ale po wczorajszym treningu dolu dzis [...]

Wczorajszy DT upper 2 1. Military press 12/10/8/6 (27,5kg/30/32/34) 2. Pendlay row 4x12 (45kg) 3a. Seated DB press 3x 12 (12kg) 3b. Under grip lat pull downs 3x15 (32kg) 4a. Dips 3x12 (maszyna, -14kg) 4b. Smith overhead press 3x15 (25kg) 5. Cable arms extension 3x15 (16kg) Trening bez jakiegos fajnego powera, ale zaliczony jak trzeba.

DT upper 2 1. BB bench press 12/10/8/6 (37,5kg/40/41/42,5) (35kg/37,5/40/40) 2. One arm DB row 12/10/8/6 (26kg/28/30/30) (22kg/24/25/26) 3. Pec dec 4x15 (20kg) (18kg) 4. Stiff arm lats pulldowns 4x15 (25kg) (23kg) 5. Seated cable row 4x12 (41kg) (36kg) 6. One arm overhead extension 4x12 (6kg) (6kg) Sily dzis bylo sporo, przyjemne zmeczenie [...]

DT upper 2 1. BB bench press 12/10/8/6 (40kg/42/44/46) (38kg/40/42/44) (37,5kg/40/41/42,5) (35kg/37,5/40/40) 2. One arm DB row 12/10/8/6 (28kg/30/32/34) (28kg/28/30/32) (26kg/28/30/30) (22kg/24/25/26) 3. Pec dec 4x15 (25kg) (22kg) (20kg) (18kg) 4. Stiff arm lats pulldowns 4x15 (31kg) (27kg) (25kg) (23kg) 5. Seated cable row 4x12 (44kg) [...]

DT upper 2 1. BB bench press 12/10/8/6 (44kg/46/48/50) (40kg/42/44/46) (38kg/40/42/44) (37,5kg/40/41/42,5) (35kg/37,5/40/40) 2. One arm DB row 12/10/8/6 (30kg/30/32/34) (28kg/30/32/34) (28kg/28/30/32) (26kg/28/30/30) (22kg/24/25/26) 3. Pec dec 4x15 (29kg) (25kg) (22kg) (20kg) (18kg) 4. Stiff arm lats pulldowns 4x15 (32kg) (31kg) (27kg) (25kg) [...]

I jest nowy plan po prawie tygodniowej przerwie (przerwa 6 dni od silowego), po przerwie waga -1kg (obecnie 68,2kg). Dieta bez zmian po obnizce w poprzednim tyg. Kroki 10 tys. bez zmian. Silowy 6x w systemie lower - back - delts - off - lower- arms+chest - lower - off - off - i powtorka Cardio 6x 35min hr 130 Day 1, lower 1a. SS glute bridge 2x [...]

Day 1, lower 1a. SS glute bridge 2x 15 (16kg) (10kg) 1b. SS palof press 2x 12 1c. SS bird dog 2x 10 2. Back squat 10/8/6/4/10 (hack squat 60kg, 5x 20) (60kg/62,5/65/67,5/60) 3a. SS kick back cable 4x 10 (23kg) (dziwny wyciag - dziwne kg ) 3b. SS lateral standing leg raise cable 4x20 (5kg) (j.w.) 4. hip trust 4x 12 (130kg) (120kg) 5. walking [...]

Day 1, lower 1a. SS glute bridge 2x 15 (20kg) (18kg) (16kg) (10kg) 1b. SS palof press 2x 12 1c. SS bird dog 2x 10 2. Back squat 10/8/6/4/10 (67,5kg/70/72,5/75/67,5) (65kg/67,5/70/72,5) (hack squat 60kg, 5x 20) (60kg/62,5/65/67,5/60) 3a. SS kick back cable 4x 10 (25kg) (24kg) (23kg) (dziwny wyciag - dziwne kg ) 3b. SS lateral standing leg [...]

Jest jeden zalegly trening z weekendu, ale juz nie bede wpisywac, za to jest trening z dzis :-) Day 1, lower 1a. SS glute bridge 2x 15 (24kg) (20kg) (18kg) (16kg) (10kg) 1b. SS palof press 2x 12 1c. SS bird dog 2x 10 2. Back squat 10/8/6/4/10 (68,5kg/71/73,5/76/68,5)(67,5kg/70/72,5/75/67,5) (65kg/67,5/70/72,5) (hack squat 60kg, 5x 20) [...]

Wczorajszy DT 4 Chest + shoulders 1. DB bench press 3x12 (18kg) (16-18-18kg) 2. DB incline press 3x12 (16kg) (14-14-16kg) 3. Machine chest fly 3x15 (29kg) (27kg) 4. DB seated shoulder press 4x10 (14kg) (14kg) 5. Lateral raises 3x15 (6kg) (6kg) 6. Crunches 3xamrap I dzisiejszy DT 5 Lower body + arms 1. deadlift 4x10 (80kg) (80kg) 2. good [...]

DT chest and arms 1. Military press 3x8 (30kg) 2. Biacromial grip bench press 3x 8 (40kg) 3a. SS BB curl 12/10/8 (17,5kg/20/20) 3b. SS dips 12/10/8 (mc/mc/mc) 4a. SS seated supinated DB curl 3x10 (9kg) 4b. SS rope press down 3x10 (18kg/20/20) 5a. SS preacher curl 3x15 (18kg) 5b. SS cable kick back 3x15 (9kg) Trening zaliczony, łapy spompowane :-)

DT, Day 1 Upper body 1. Incline BB bench press 8/6/4 (40kg/42,5/45) (37,5kg/40/42,5) (35kg/37,5/40) (32,5kg/35/37,5) (30kg/32,5/35kg) 2. Chin ups 8/6/4 (+1kg/+5kg/+10kg) (+1kg/+5kg/+7,5kg) (+1kg/+4kg/+6kg) (mc+1kg/+3kg/+4kg) (mc/+2kg/+3kg) 3a. SS seated DB shoulder press 12/10/8 (16/16/18) (16/16/17) (14/16/16) (12kg/14/16) (10kg/12/14) 3b. SS [...]

Wczorajszy DT, Day 1 Upper body 1. Incline BB bench press 8/6/4 (41kg/43,5/46) (40kg/42,5/45) (37,5kg/40/42,5) (35kg/37,5/40) (32,5kg/35/37,5) (30kg/32,5/35kg) 2. Chin ups 8/6/4 (+2kg/+6kg/+10kg) (+1kg/+5kg/+10kg) (+1kg/+5kg/+7,5kg) (+1kg/+4kg/+6kg) (mc+1kg/+3kg/+4kg) (mc/+2kg/+3kg) 3a. SS seated DB shoulder press 12/10/8 (16/16/18) (16/16/18) [...]

DT, Day 1 Upper body 1. Incline BB bench press 8/6/4 (42kg/44/46) (41kg/43,5/46) (40kg/42,5/45) (37,5kg/40/42,5) (35kg/37,5/40) (32,5kg/35/37,5) (30kg/32,5/35kg) 2. Chin ups 8/6/4 (+2kg/+6kg/+10kg) (+2kg/+6kg/+10kg) (+1kg/+5kg/+10kg) (+1kg/+5kg/+7,5kg) (+1kg/+4kg/+6kg) (mc+1kg/+3kg/+4kg) (mc/+2kg/+3kg) 3a. SS seated DB shoulder press 12/10/8 [...]

DT Lower 1. Cable kick back 4x12 (33kg) (30kg) 2. Leg extension 4x12 (61kg) (59kg) 3. Squat 12/10/8/6 (62,5kg/65/67,5/70) (60kg/62,5/65/67,5) 4. Leg press 15/12/10/8 (180/190/2002/210) (180kg/190/200/210) 5a. SS rdl 4x12 (57,5kg) (55kg) 5b. SS walking lunges 4x24 (2x10kg) (2x8kg) 6. Plank 4x60s Dzis dluzyl mi sie ten trening, caly czas [...]

DT Lower 1. Cable kick back 4x12 (35kg) (33kg) (30kg) 2. Leg extension 4x12 (65kg) (61kg) (59kg) 3. Squat 12/10/8/6 (60kg/65/67,5/70) (62,5kg/65/67,5/70) (60kg/62,5/65/67,5) 4. Leg press 15/12/10/8 (180kg/190/200/210) (180/190/2002/210) (180kg/190/200/210) 5a. SS rdl 4x12 (60kg) (57,5kg) (55kg) 5b. SS walking lunges 4x24 (2x10kg) (2x10kg) [...]

Chyba kilka ostatnich treningow nie wpisalam, ale juz nie ma co uzupelniac, dzis dzien nietreningowy, a oto wczorajszy trenio dolu: DT Lower 1. Cable kick back 4x12 (37kg) (37kg) (35kg) (33kg) (30kg) 2. Leg extension 4x12 (69kg) (69kg) (65kg) (61kg) (59kg) 3. Squat 12/10/8/6 (67,5kg/71/73,5/76) (65kg/70/72,5/75) (60kg/65/67,5/70) [...]

Trenio w ostatnich dniach: DT delts 1. cable leaning lateral raises 4x15 (4,5kg) (4,5kg) (2,5kg) 2. DB front raises 4x15 (4kg) (3kg) (3kg) 3. DB rear lateral raises 4x20 (7kg) (2kg) (2kg) 4. DB seated lateral raises 4x12 (6kg) (5kg) (5kg) 5. DB single arm shoulder press 4x10 (9kg) (8kg)(8kg) DT glutes/legs 1. Hip thrust 12/10/8/6 (125/135/145/155) [...]

DT 4 Pull 1. DL 12/10/8/6 (70kg/75/80/85)(67,5kg/72,5kg/77,5kg/82,5kg) 2. Cable single arm lat pulldown 4x10 (41kg) (32kg) 3. Landmine bent over row 12/10/8/6 (+20kg/+25/+30/+35) (sztanga +15kg/+20kg/+25kg/+30kg) 4. DB incline row 3x12 (16kg) (16kg) 5. Cable pushdown straight arms 3x12 (32kg)(32kg) 6. Leg raise 3x20 (mc) Dzis jakis gorszy dzien [...]

Masz juz te HMB i BCAA? Jak robisz mase to raczej te 2 produkty sa niepotrzebne. HMB to lipa wiec nawet nie oplaca sie go kupowac a bcaa to bardziej przy redukcji. XP i CP - mozesz na nich zrobic niezly cykl. DT: - na czczo CP - przed treningiem XP - po treningu CP DNT: - na czczo XP - po poludniu CP TSE - po co ci ono. Robisz redukcje albo [...]