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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 [...]

Wczorajsxy DT lower body 1. Squat 8/6/4 (67,5kg/70/72,5) (65kg/67,5/70) (65kg/67,5/70) (62,5kg/65/67,5) (60kg/62,5/65) 2. Deadlift 8/6/4 (75kg/77,5/80)(75kg/77,5/80) (74kg/76/79) (72,5kg/75kg/77,5kg) (70kg/75/77,5) 3. Leg press 12/10/8 (190kg/200/210) (190kg/200/210) (180/190/200) (170kg/180/190) (160kg/170/180) 4a. SS Leg curl 3x12 (59kg) [...]

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 body 1. Squat 8/6/4 (67,5/70/70) (67,5kg/70/72,5) (67,5kg/70/72,5) (65kg/67,5/70) (65kg/67,5/70) (62,5kg/65/67,5) (60kg/62,5/65) 2. Deadlift 8/6/4 (76kg/76,5/81) (76kg/78,5/81) (75kg/77,5/80)(75kg/77,5/80) (74kg/76/79) (72,5kg/75kg/77,5kg) (70kg/75/77,5) 3. Leg press 12/10/8 (200/210/220) (200kg/210/215) (190kg/200/210) (190kg/200/210) [...]

Ja juz chyba jednak jestem troche zmeczona tym obecnym planem, szczegolnie te ostatnie treningi dolu juz takie jakies slabe sa, juz mam chyba troche dosc :-D gora to jeszcze jakos fajniej wchodzi, ale tez jakis deloadowy tydzien sie przyda. Dzisiejszy DT back and shoulders 1. Military press 8/6/4 (36/38/41) (36kg/38/41- 3rep) (35kg/37,5/40) [...]

DT Upper body 3 1. seated BB military press 12/10/8/6 (27,5kg/30/32,5/35) 2. seated DB shoulder press 4x12 (12kg) 3. DB iso curls 4x12 (8kg) 4. dips 4x 10 (mc) 5. single arm cable extension 4x12 (8kg) 6. standing calves raises 4x 20 (70kg) Trening szybki i przyjemny. Pierwszy raz robilam isometric curls, fajne, cos nowego by bicek fajnie rosl :-)

DT, upper 1 1. BB bench press 12/10/8/6 (42kg/44/46/48) (40kg/42/43/44) 2. DL 12/10/8/6 (67,5kg/70/72,5/75) (65kg/67,5/70/72,5) 3. Military press 12/10/8/6 (31kg/32/33/34) (30kg/31/32/33) 4. BB row overgrip 12/10/8/6 (45kg/47,5/60/52,5) (40kg/42,5/45/47,5) 5. Seated cable pull around 4x15 (maszyna z linkami, opor 12,0) 6. BB biceps curl [...]

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 upper body 2 1. pull ups 12/10/8/6 (mc. 10+2/9+1/8/6) (mc. 10+2/9+1/7+1/6) 2. pendlay row 12/10/8/6 (45kg/47,5/50/52,5) (45kg/45kg/47,5/47,5) 3. incline BB bench press 12/10/8/6 (40kg/42/44/44) (37,5kg/40/41/42) 4. DB bench press 4x12 (18kg) (16kg) 5. DB lateral raises 4x12 (6kg) (6kg) 6. cable cross 4x15 (6,0) (maszyna, ?) No nie moge [...]

DT upper body 2 1. pull ups 12/10/8/6 (mc. 10+2/9+1/8/6) (mc. 10+2/9+1/7+1/6) 2. pendlay row 12/10/8/6 (45kg/47,5/50/52,5) (45kg/45kg/47,5/47,5) 3. incline BB bench press 12/10/8/6 (40kg/42/44/44) (37,5kg/40/41/42) 4. DB bench press 4x12 (18kg) (16kg) 5. DB lateral raises 4x12 (6kg) (6kg) 6. cable cross 4x15 (6,0) (maszyna, ?) No nie moge [...]

Wczorajszy DT, upper 1 1. BB bench press 12/10/8/6 (44kg/46/48/49) (42kg/44/46/48) (40kg/42/43/44) 2. DL 12/10/8/6 (70kg/72,5/75/77,5) (67,5kg/70/72,5/75) (65kg/67,5/70/72,5) 3. Military press 12/10/8/6 (32kg/33/34/35) (31kg/32/33/34) (30kg/31/32/33) 4. BB row overgrip 12/10/8/6 (47,5/50/52/5/52,5) (45kg/47,5/50/52,5) (40kg/42,5/45/47,5) 5. [...]

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) [...]

Kilka dni zaleglosci, juz nie bede wpisywac weekendowego treningu gory, za to leci trening z dzis: DT Upper body 3 1. seated BB military press 12/10/8/6 (32kg/34/36/38) (30kg/32/34/36) (27,5kg/30/32,5/35) 2. seated DB shoulder press 4x12 (16kg)(14kg) (12kg) 3. DB iso curls 4x12 (9kg) (8kg) (8kg) 4. dips 4x 10 (+2,5kg) (mc/+2/+2/+2) (mc) 5. [...]

Btw u mnie od dzis spore zmianki w diecie, spora scinka wegli i troche tluszczu, od teraz jest: DT B 210 T 60 W 480 (bylo W 560) DNT B 180 T 70 W 310 (bylo T 85 W 400) Wiec lecimy juz z ta redukcja! :-D zaraz się jeszcze okaże że na koniec czerwca się wyrobię do waszego konkursu Krata na lato :-D

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) [...]

DT upper body 2 1. pull ups 12/10/8/6 (mc 10+2/10/8/6) (mc. 10+2/9+1/8/6) (mc. 10+2/9+1/7+1/6) 2. pendlay row 12/10/8/6 (50kg/60/52,5/55) (45kg/47,5/50/52,5) (45kg/45kg/47,5/47,5) 3. incline BB bench press 12/10/8/6 (40kg/42,5/45/46) (40kg/42/44/44) (37,5kg/40/41/42) 4. DB bench press 4x12 (20kg) (18kg) (16kg) 5. DB lateral raises 4x12 (7kg) [...]

DT Upper body 3 1. seated BB military press 12/10/8/6 (32kg/34/36/38) (30kg/32/34/36) (27,5kg/30/32,5/35) 2. seated DB shoulder press 4x12 (16kg) (14kg) (12kg) 3. DB iso curls 4x12 (9kg) (8kg) (8kg) 4. dips 4x 10 (+4kg) (mc/+2/+2/+2) (mc) 5. single arm cable extension 4x12 (9kg) (9kg) (8kg) 6. standing calves raises 4x 20 (75kg) (70kg) [...]

DT, upper 1 1. BB bench press 12/10/8/6 (45kg/47,5/49/51kg) (45kg/47,5/49/50) (44kg/46/48/49) (42kg/44/46/48) (40kg/42/43/44) 2. DL 12/10/8/6 (75kg/77,5/80/82,5) (72,5kg/75/77,5/80) (70kg/72,5/75/77,5) (67,5kg/70/72,5/75) (65kg/67,5/70/72,5) 3. Military press 12/10/8/6 (33/34/35/36) (32kg/33/34/35) (32kg/33/34/35) (31kg/32/33/34) [...]

[...] tygodnia nowy plan, 5x tyg, lower 1x, upper 3x, arms 1x Cardio 25min w DT Kroki 10 tys Kcal lekko w dol Waga z ostatniego weekendu 68,8kg I dziesiejszy trening Upper 1 1. Cable pull around 6x10 (32kg) 2. BB row 12/10/8/6 (45kg/47,5/50/52,5) 3. BB bench press 4x8 (42,5kg) 4. DB seated overhead press 4x12 (14kg) 5. DB pullover 3x15 (10kg) 6. [...]