15.02.2024 - PUSH #1 Siłka: i 1. Smith press low incline - 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 95 kg x 3, 112 kg x 8, 100 kg x 10 2. Hammer shoulder press - 1x6-8, 1x10-12 64 kg x 8, 86 kg x 5, stos + 6 kg x 2, stos + 20 x 8 , stos + 8 kg x 11 3. Dips - 1x8-10, 1x10-12 10 kg x 6, 25 kg x 3, 35 kg x 6, 20 kg x 10 4. Chest cable fly standing - [...]
17.02.2024 - PULL #2 Siłka: i 1. Pulldown hammer - 1x8-10, 1x12-15 60 kg x 10, 80 kg x 6, 90 kg x 4, 105 kg x 8, 90 kg x 12 2. SA dumbell row - 1x8-10, 1x10-12 40 kg x 8, 50 kg x 5, 60 kg x 10, 50 kg x 12+3 3. Upper back row hammer - 1x6-8, 1x10-12 64 kg x 6, 82 kg x 8, 77 kg x 11 4. Pull over - 1x12-15 41 kg x 14 5. Rear delt fly - 3x15-20 9 [...]
18.01.2024 - LEGS Siłka: i 1. Przysiad na smithie 60 kg x 15, 80 kg x 12, 100 kg x 10, 110 kg x 8, 120 kg x 8, 100 kg x 11 2. Suwnica - RAMPA 12 120 kg x 10, 160 kg x 6, 200 kg x 10, 220 kg x 7, 160 kg x 12 3. Uginanie 54 kg x 10, 73 kg x 6, 91 kg x 9, 82 kg x 10, 54 kg x 17 4. Prostowanie - RAMPA 20 32 kg x 15, 41 kg x 15, 50 kg x 15, 59 kg x [...]
19.01.2024 - PUSH #2 Siłka: i 1. Dumbell incline press - 1x6-8, 1x10-12 20 kg x 10, 28 kg x 6, 34 kg x 3, 40 kg x 3, 46 kg x 9, 42 kg x 10 2. Smith press high incline 75*- 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 95 kg x 7, 80 kg x 12 3. Seat triceps narrow press - 1x8-10, 1x10-12 59 kg x 8, 77 kg x 8, 68 kg x 10 4. Butterfly - 1x10-12, 1x12-15 [...]
17.03.2024 - PUSH #2 Siłka: i 1. Smith press incline 1x8-10, 2x10-12 60 kg x 10, 80 kg x 6, 95 kg x 3, 107 kg x 6, 90 kg x 11 2. Cable chest fly incline 2x12-15 11 kg x 8, 18 kg x 13, 14 kg x 14 3. Dumbell floor press 2x10-12, 1x12-15 20 kg x 10, 26 kg x 6, 32 kg x 5, 38 kg x 9, 32 kg x 13 4. Smith press high incline 60° 2x10-12 60 kg x 6, [...]
18.03.2024 - PULL #2 Siłka: x 1. Pull around 3x12-15 20 kg x 10, 35 kg x 13, 35 kg x 12 2. SA hammer low row 3x10-12 40 kg x 10, 55 kg x 6, 70 kg x 10, 60 kg x 11 3. SA hammer pulldown podchwyt 1x8-10, 1x10-12 30 kg x 6, 45 kg x 8, 40 kg x 12 4. Hammer upper back 1x10-12, 1x12-15 120 kg x 6, 150 kg x 11, 130 kg x 14 5. V row seated [...]
19.03.2024 - ARM Siłka: i 1. Unoszenie w bok 8 kg x 20, 10 kg x 20, 12 kg x 14 2. Wyciskanie na maszynie wąsko 41 kg x 10, 50 kg x 10, 59 kg x 10, 68 kg x 10, 77 kg x 9 3. Uginanie hantli stojąc 8 kg x 10, 10 kg x 10, 12 kg x 10, 14 kg x 10, 16 kg x 10 4. Prostowanie linek wyciągu 32 kg x 12-15 x 3 5. Uginanie na modlitewniku jednorącz 10 kg x 20 [...]
20.03.2024 - LEGS Siłka: i 1. Adductor 2x15-20, 1x10-12 32 kg x 15, 54 kg x 19, 54 kg x 17, 68 kg x 13 2. Leg curl 1x10-12, 1x12-15 50 kg x 10, 73 kg x 6, 91 kg x 10, 73 kg x 13 3. Leg extension 1x10 (10s), 1x10 + 4xds, 1x progress set 12x + 1 szt 59 kg x 11 + ds 45, 36, 27, 18, 50 kg x 13 + progres do 73 kg x 1 4. Leg press 1x8-10, 2x12-15 [...]
22.03.2024 - PUSH #1 Siłka: x 1. Seated cable fly 2x12-15 7 kg x 10, 12 kg x 10, 15 kg x 13, 12 kg x 15 2. Hammer incline press - 2x6-8, 1x12-15 + RP 20 kg x 8, 30 kg x 8, 40 kg x 6, 45 kg x 7, 30 kg x 14 3. Dumbell incline press 30° 1x6-8, 1x8-10, 1x12-15 26 kg x 10, 32 kg x 5, 36 kg x 9, 30 kg x 13 4. Shoulder hammer press 1x10-12, 1x12-15 + [...]
23.03.2024 - PULL #1 Siłka: x 1. Kaas row 1x8-10, 1x10-12, 1x10-12 + RP 15 kg x 10, 30 kg x 8, 45 kg x 11, 45 kg x 11 2. Hammer SA lats row 2x8-10, 1x10-12 +RP 60 kg x 8, 75 kg x 8, 60 kg x 11 3. T-bar row 1x8-10, 1x10-12 + ds x 2 (-30%) 40 kg x 8, 60 kg x 6, 80 kg x 8, 65 kg x 11 4. V row dwie rączki młotkowo 2x10-12 30 kg x 8, 40 kg x 6, 55 [...]
25.03.2024 - PUSH #2 Siłka: i 1. Smith press incline 1x8-10, 2x10-12 60 kg x 10, 80 kg x 6, 95 kg x 3, 105 kg x 8, 90 kg x 11 2. Cable chest fly incline 2x12-15 11 kg x 8, 18 kg x 14, 14 kg x 17 3. Dumbell floor press 2x10-12, 1x12-15 20 kg x 10, 26 kg x 6, 32 kg x 5, 38 kg x 9, 32 kg x 10 4. Smith press high incline 60° 2x10-12 60 kg x 6, [...]
26.03.2024 - PULL #2 Siłka: x 1. Pull around 3x12-15 12 kg x 15, 15 kg x 15, 20 kg x 12 2. SA hammer low row 3x10-12 40 kg x 10, 60 kg x 10, 60 kg x 10 3. SA hammer pulldown podchwyt 1x8-10, 1x10-12 30 kg x 6, 45 kg x 9, 37 kg x 12 4. Hammer upper back 1x10-12, 1x12-15 120 kg x 6, 155 kg x 10, 130 kg x 13 5. V row seated szeroko 2x8-10, [...]
28.03.2024 - PUSH #1 Siłka: x 1. Seated cable fly 2x12-15 10 kg x 10, 15 kg x 15, 15 kg x 14 2. Hammer incline press - 2x6-8, 1x12-15 + 20 kg x 10, 35 kg x 6, 45 kg x 8, 31 kg x 14 3. Dumbell incline press 30° 1x6-8, 1x8-10, 1x12-15 26 kg x 10, 32 kg x 5, 36 kg x 8, 30 kg x 14 4. Shoulder hammer press 1x10-12, 1x12-15 + RP 20 kg x 8, 30 kg x [...]
30.03.2024 - LEGS Siłka: x 1. Adductor 2x15-20, 1x10-12 30 kg x 10, 50 kg x 14, 40 kg x 17, 60 kg x 8 2. Leg curl 1x10-12, 1x12-15 20 kg x 10, 35 kg x 8, 45 kg x 5, 60 kg x 11, 45 kg x 15 3. Leg extension 1x10 (10s), 1x10 + 4xds, 1x progress set 12x + 1 szt 20 kg x 10, 30 kg 10x10 sek, 60 kg x 11 + ds 45, 35, 25, 15 55 kg x 12 + progress do [...]
31.03.2024 - PUSH #1 Siłka: x 1. Seated cable fly 2x12-15 10 kg x 10, 15 + 1 kg x 15, 15 + 2 kg x 14 2. Hammer incline press - 2x6-8, 1x12-15 20 kg x 10, 35 kg x 6, 46 kg x 8, 32 kg x 14 3. Dumbell incline press 30° 1x6-8, 1x8-10, 1x12-15 26 kg x 10, 32 kg x 5, 36 kg x 9, 36 kg x 9, 30 kg x 15 4. Shoulder hammer press 1x10-12, 1x12-15 + RP 20 [...]
2.04.2024 - PULL #1 Siłka: x 1. Kaas row 1x8-10, 1x10-12, 1x10-12 20 kg x 10, 35 kg x 6, 45 kg x 10, 40 kg x 10, 35 kg x 11 2. Hammer SA lats row 2x8-10, 1x10-12 +RP 40 kg x 8, 50 kg x 6, 60 kg x 8, 50 kg x 11 3. T-bar row 1x8-10, 1x10-12 + ds x 2 (-30%) 40 kg x 8, 60 kg x 6, 80 kg x 9, 65 kg x 13 4. V row dwie rączki młotkowo 2x10-12 40 kg x [...]
5.04.2024 - PULL #2 Siłka: x 1. Pull around 3x12-15 20 kg x 15, 20 kg x 13, 20 kg x 13 2. SA hammer low row 3x10-12 40 kg x 11, 40 kg x 10 3. SA hammer pulldown podchwyt 1x8-10, 1x10-12 30 kg x 8, 45 kg x 7, 35 kg x 12 4. Hammer upper back 1x10-12, 1x12-15 120 kg x 6, 155 kg x 10, 130 kg x 13 5. V row seated szeroko 2x8-10, 1x10-12 40 kg x [...]
7.04.2024 - PUSH #2 Siłka: i 1. Smith press incline 1x8-10, 2x10-12 60 kg x 10, 80 kg x 6, 95 kg x 3, 105 kg x 8, 90 kg x 12, 90 kg x 10 2. Cable chest fly incline 2x12-15 11 kg x 8, 18 kg x 15, 21 kg x 13 3. Dumbell floor press 2x10-12, 1x12-15 24 kg x 6, 30 kg x 3, 33 kg x 6, 26 kg x 10, 24 kg x 12 4. Smith press high incline 60° 2x10-12 [...]
8.04.2024 - PULL #1 Siłka: x 1. Kaas row 1x8-10, 1x10-12, 1x10-12 20 kg x 10, 35 kg x 6, 45 + 2 kg x 10, 45 + 2 kg x 10, 40 kg x 12 2. Hammer SA lats row 2x8-10, 1x10-12 +RP 40 kg x 8, 60 kg x 9, 60 kg x 9, 50 kg x 13 3. T-bar row 1x8-10, 1x10-12 + ds x 2 (-30%) 40 kg x 8, 60 kg x 6, 82 kg x 9, 70 kg x 12 4. V row dwie rączki młotkowo 2x10-12 [...]
9.04.2024 - LEGS Siłka: i 1. Adductor 2x15-20, 1x10-12 32 kg x 12, 50 kg x 8, 64 kg x 19, 68 kg x 16, 82 kg x 10 2. Leg curl 1x10-12, 1x12-15 50 kg x 10, 73 kg x 6, 91 kg x 12, 73 kg x 15 3. Leg extension 1x10 (10s), 1x10 + 4xds, 1x progress set 12x + 1 szt 41 + 2 kg x 10 x 10 sek, 64 kg x 11 + ds 50, 36, 23, 14, 54 + 2 kg x 12 + progres do [...]
[BLOG]Krisking12 - BUDUJEMY - pods. redukcji s.73
