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28.02.2010 A1. Sumo deadlift 150kgx5/ 150kgx5/ 150kgx5/ 150kgx5/ 150kgx5/ A2. Laying leg curl Stack+15kgx5/ Stack+15kgx5/ Stack+15kgx5/ Stack+15kgx5/ Stack+15kgx5 Jeden set z stopami do wewnatrz i jeden z na zewnatrz B1. Back squat (elevated hills) 110kgx4/ 100kgx5/ 100kgx5/ 100kgx5/ 100kgx5/ 100kgx5 + rotatory 12kgx5 /17kgx5..ale cos nie szly i [...]

02.03.2010 A1. Shoulder press (do czubka) 92.5kgx5/ 92.5kgx4/ 92.5kgx3/92.5kgx2/ 92.5kgx3 A2. Seated DB lateral raises 22kgx5/ 22kgx5/ 22kgx5 ..po 3 setach przestalem bo wyciskanie nie szlo Bent over DB raises 17kgx5/ 17kgx5/17kgx5/17kgx5/17kgx5/ B1. 1 arm DB curl 22kgx5/ 23kgx5/ 23kgx3 / 23kgx3/ 23kgx3 B2. Dips 100kgx5/ 105kgx5/ 105kgx5/ 105kgx4/ [...]

04.02.2010 A1. Bench press 97.5kgx4/ 97.5kgx4/ 97.5kgx4/ 97.5kgx3 /97.5kgx3 (92.5kg) A2. Close Grip pullups 105kg x5/ 105kg x5/ 105kg x4/ 105kg x4/ 105kg x3 (100kg) B1. Overheads maszyna Pin13x5/ Pin12+2.5kgx5/ Pin12+2.5kgx4 (Pin12) B2. One arm DB row 62kgx5/ 62kgx5/ 62kgx5 (52kg) C. One arm DB Shrug 62kg x4/ 57kg x5/ 57kg x5 (52kg) Overheads na [...]

05.02.2010 A1. Sumo deadlift 157.5kgx5/ 157.5kgx5/ 157.5kgx4/ 157.5kgx3/ 157.5kgx3/ (150kg) A2. Laying leg curl 110kgx4/ 110kgx3/ 110kgx2/ 100kgx3/ 100kgx3 Jeden set z stopami do wewnatrz i jeden z na zewnatrz B1. Back squat (elevated hills) 105kgx4/ 105kgx5/ 105kgx5/ 105kgx5/ 105kgx5 + rotatory 10kgx5 /15kgx5/15kgx5 C1. Standing calf raises [...]

17.03.2010 A1. Hex bar squat: 160kgx1-130kgx6/ 165kgx1-135kgx6/ 170kgx0-140kgx6 A2. Reversed hypers: 15kgx1-7.5kgx6/ 15kgx1-10kgx6/ 20kgx1-12.5kgx6 B1. Seated goodmorning: 95kgx1-80kgx6/ 100kgx1-85kgx6/ 105kgx1-95kgx6 B2. ABS:

27.03.2010 A. Military press: 82.5kgx1-67.5kgx6/ 85kgx1-70kgx6/ 87.5kgx1-72.5kgx2 B1. Incline DB curl: 22kgx1-15kgx6(za latwo)/ 22.5kgx1-17.5kgx6/ 25kgx1-17.5kgx6 (latwo!) B2. Close grip bench press: 95kgx1-85kgx6/ 97.5kgx1-87.5kgx6/ 102.5kgx1-90kgx6 C1. Standing E-Z curl wide: 45kgx1-37.5kgx6/ 47.5kgx1-40kgx6 C2. Overhead machine triceps [...]

08.04.2010 Pierwsze podejscia do clean+jerk. Narazie glownie zeby zapoznac sie z technika wiec cizary male. Clena+jerk: 40kgx4/50kgx3/60kgx3 A1. Stiff leg Deadlift: 140kgx1-125kgx6/ 145kgx1-127.5kgx6/150kgx1-130kgx5 A2. 10kg DB split squats: x6/x6/x6 B1 Elevated hills front squat: 100kgx1-90kgx6/ 105kgx1-92.5kgx6/ 115kgx0,110kgx1-95kgx5 B2. ABS [...]

18/04/2010 Po ostatnim Stiff leg dadlift mialm dobre 7 dni obolale hamstringi. Stad taka dluga przerwa. Do tego zatoki sie odezwaly wiec pomyslalem ze pora troce odpoczac. No ale jestem spowrotem: Clean: 40kgx4/50kgx3/60kgx3/65kgx5 Tylko clean bo przy wypchnieciu do jerka zacza mnie bolec nadgarstek. Ale tego to sie nabawilem przy podciaganiu. [...]

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 [...]

28/04/2010 A1. Bench DB press: 30kgx14 => 25kg: 10/10/8/7/6/7/7/6/6/6/ A2. Chin ups: 83kg x11: 6/6/4/4/4/4/3/3/3/3/ B1. Overheads DB 25kgx8/20kgx12 B2. Row to neck: lvl 7: 12/12 Nie bylo dzisaj powera i nie wiem dlaczego?! Dieta w miare ta sama, recovery mysle dobre ..jedyne co zmienilem to wywalilem wegle z during trening drinka. Moze [...]

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

10/05/2010 A1. Bench DB press: 26kg: 10/10/10/10/10/8/9/8/8/7/ A2. Chin ups: x6: 6/6/6/6/5/5/5/4/4/4 B1. Overheads DB 26kg x12/12 B2. Row to neck: DAP 36kg: 12/11 Zmieniony przez - bel07 w dniu 2010-08-02 11:23:56

22/05/2010 A1. RDL: 140kg x5 => 130kg: 5/5/5/5/5/5/5/5/5/4 90s A2. Leg curl M1 90kg: 5/5/5/5/4+1/4+1/4/3+1/4 90s B1. Fsq 80kg x5/x5/x5 90s B2. Mstanding calf raises stack+25kg x5/x5/x5 90s

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+ [...]

19/08/2010 15+ A1. Bench press: + 10/12.5/15/17.5/20/22.5x12 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 [...]

Pare dni wczesniej zaczalem brac kreatyne. Jak na ironie odrazu przeziebienie ktore na pare dni odstawilo mnie od treningu. Mialem konczyc 15-10-5 ale z powodu choroby nie dalem rady zrobic dnia 2 5+. Dzisiaj pomyslalem ze zrobie lekki trening bo juz za dlugo bylem bez cwiczen i zaczalem 5x5 31/08/2010 A1 Incline press: 85kgx 5/5/4/3//3 A2 Chin [...]

13/09/2010 10 (4+2 tempo) A1.Bench press: 10/15/17.5/20/22.5/25/27.5x9 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: [...]

23/09/2010 Behind neck press: 10kg x3x3x3x3x3x3x3x3 B1. Incline curl: 20 x5/x5/x5/x5/x5 17.5kg x5/5/4/4/5 B2. Dips: BW x3x3x3/x3x3x3/x3x3 C1. Scott hammer: 12.5kg x5/x5 / 15kg x4 C2. Seated French DB: 10kg x3x3x3/x3x3x3

12/10/2010 A. Military press: 30kgx1 => 25kg x5/x5/x5/x5/x4 B1. Scott curl 15kg x5/x5/x5/x5/x5 B2. Decl DB ext: 20kg: x5/ 22.5kg x5/ 25kg x3/ 22.5kg x5/x5

18/10/2010 10 A1. Bench press: 10/20/25/30/35 x10 27.5x9 A2. Pulldown: 7/9/10/11/12x10 +Pullups x7 Pullup x9 B1. Top press: 10/20/25/30 x8 22.5+ x9 B2. Shrug: 40/50/55/60 x10 60x 10 C1. 2set na barki: 12.5/12.5 x10 D1. E-Z curl: 5/10/12.5/17.5kg x8 17.5kg x7 D2. Decl. DB ext.: 10/12.5/15/15 x10 Zmieniony przez - bel07 w dniu 2010-10-28 [...]