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  • Dziennik konkursowy/al0

    Post
    Strength & Endurance

    Bokser, okok, dziś nakręciłam film, więc wieczorem wrzucę; będzie żywiej \-). Wczoraj: DZIEŃ 43 TRENING: Trening C #7 Rozgrzewka 1. Wyciskanie hantli na ławce poziomej 4x 12-15 8kgx15/10kgx14/10kgx13/10kgx12 8kgx15/10kgx15/10kgx14/10kgx13 2. Ściąganie drążka do klatki 4x 8-12 25kgx14/25kgx12/25kgx11/30kgx7 25kgx12/25kgx12/25kgx11/30kgx8 Zaczęłam progresować powtórzeniami, bo 30kg to już za dużo, a 25 zaczyna być za mało. 3. Wyciskanie hantli siedząc 3x 10-15 6x15/6x14/6x13 6x15/6x14/6x11 4. Prostowanie rąk na wyciągu 4x 5-10 15kgx10/15kgx9/15kgx8/15kgx7 15kgx10/15kgx8/15kgx7/15kgx6 5. Naprzemienne uginanie ramion z hantlami 3x 8-10 10kgx8/10kgx5/10kgx5 8kgx10/8kgx9/8kgx8 #-P Jacyś goście chyba w czwórkę ćwiczyli ósemkami, więc wzięłam 10kg, ale ciężko było, zakres niewyrobiony... 6. Brzuch w obwodach 3x 15-20: A. Rowerki 20/20/20 20/20/20 B. Unoszenie bioder w leżeniu na ławce skośnej 17/15/15 15/15/15 C. Serratus crunch 3kg (na rękę)x20/3kgx20/3kgx20 2kg (na rękę)x20/2kgx20/2kgx20 + Cardio: 10 minut orbitrek (tempo „konwersacyjne”) Musiałam skrócić cardio, żeby się wyrobić @-|. Tłok na siłce nieziemski i kiepsko się ćwiczyło przez to, ale w poniedziałki nie mam jak inaczej zrobić treningu. DIETA (120/55/150BTW): +płyny: woda, czarna kawa +warzywa: brokuły, pomidory +suplementy: Tetralysal, olej z wiesiołka /ObrazkiSFD/ZdjeciaSFD3_large/8952bcb6237b4bc8b809dfe73e9ee1fd.png Moje fastfoody %-): /ObrazkiSFD/ZdjeciaSFD3_large/f8c37d98530e4d48bf085053ffaa9d90.jpg Zmieniony przez - al0 w dniu 2014-12-02 16:49:12

    Odpowiedzi: 153 Ilość wyświetleń: 20000 Data: 12/2/2014 4:45:44 PM Liczba szacunów: 0
  • Dziennik konkursowy/al0

    Post
    Strength & Endurance

    Wczoraj: DZIEŃ 49 TRENING: Trening C #8 Rozgrzewka 1. Wyciskanie hantli na ławce poziomej 4x 12-15 10kgx15/10kgx15/10kgx14/10kgx10 10kgx15/10kgx14/10kgx13/10kgx12 2. Ściąganie drążka do klatki 4x 8-12 25kgx12/25kgx12/25kgx12/30kgx6 25kgx14/25kgx12/25kgx11/30kgx7 3. Wyciskanie hantli siedząc 3x 10-15 6x15/6x15/6x13 6x15/6x14/6x13 4. Prostowanie rąk na wyciągu 4x 5-10 15kgx10/15kgx8/15kgx8/15kgx7 15kgx10/15kgx9/15kgx8/15kgx7 5. Naprzemienne uginanie ramion z hantlami 3x 8-10 8kgx10/8kgx10/8kgx8 10kgx8/10kgx5/10kgx5 6. Brzuch w obwodach 3x 15-20: A. Rowerki 20/20/20 20/20/20 B. Unoszenie bioder w leżeniu na ławce skośnej 20/17/15 17/15/15 C. Serratus crunch 3kg (na rękę)x20/3kgx20/3kgx20 3kg (na rękę)x20/2kgx20/2kgx20 + Cardio: 15 minut rower stacjonarny (tempo „konwersacyjne”) , rozciąganie Trening robiony na szybkości przed uczelnią. Miałam odpuścić cardio, żeby zdążyć na zajęcia, ale sprawdziłam telefon, idąc do szatni i okazało się, że wykład odwołany, więc zrobiłam i areo, i jeszcze rozciąganie ;-). Fizjo odwołał wizytę i może mnie przyjąć dopiero dziś wieczorem. Z dnia na dzień biodro boli mnie coraz mniej, ale wypady z wyskokiem w dzisiejszym plyo będę musiała jednak czymś zastąpić. DIETA (120/55/150BTW): +płyny: woda, czarna kawa, zielona herbata +warzywa: kapusta pekińska, ogórek +suplementy: tran, olej z wiesiołka Dwa ostatnie posiłki tak naprawdę były połączone; dzieliło je jakieś 15 minut. /ObrazkiSFD/ZdjeciaSFD3_large/62e33f5a4b4e4ac3aa9d44b2b4cff950.png Kolejna wersja chia: /ObrazkiSFD/ZdjeciaSFD3_large/1aab33119bab41759d4d322f22b6c9a2.jpg O jaaa, jak dawno nie jadłam majonezu :-PP... A że chodziła za mną sałatka z tuńczykiem, to zrobiłam swój. /ObrazkiSFD/ZdjeciaSFD3_large/e96f1e43ae654a84879bd94a67090c88.jpg Zmieniony przez - al0 w dniu 2014-12-09 11:32:25

    Odpowiedzi: 153 Ilość wyświetleń: 20000 Data: 12/9/2014 11:17:40 AM Liczba szacunów: 0
  • Plan tygodnia do oceny

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    Trening dla początkujących

    Jeśli chcesz jechac tym planem to Ci go skoryguje. Przy klacie rób tylko a,b,c tamte dwa cwiczenia odrzuc. Na biceps daj tylko a i b, po 4 serie. Na barki a,c,d. W piątek plecy na początek triceps jako drugi. Na triceps c,a,d w takiej kolejności jak napisałem. Ogólnie za dużo tych cwiczeń. Masz praktycznie zerowy staż nie szalej.

    Odpowiedzi: 7 Ilość wyświetleń: 695 Data: 2/25/2009 9:17:54 AM Liczba szacunów: 0
  • Moja pediatra na pocz. od 8 doby kazała podawać wit K i D3. Dopiero jak odstawiłam od cyca to tylko wit D3 i też nie codziennie a 2 dni podawać trzeci nie, bo sztuczne mieszanki są wzbogacone witaminami. Ja jestem zapominalska i nie było problemu. Starsza piła Bebiko i było oki. Młodsza też dostawała Bebiko ale jak skończył się cyc to miała po nim zaparcia i wtedy zaczęliśmy dawać Bebilon. Radzę zacznij od tańszego czyli Bebiko może będzie pasować. A mleko jest strasznie drogie więc po co przepłacać. Najtaniej kupisz w Dyskoncie Czerwona Torebka (jeżeli taki macie), później Biedronka. Jest strona internetowa z aktualnymi promocjami na rzeczy dla dzieci http://www.promobaby.pl Jak pościągasz laktatorem to zlewaj do wyparzonego słoika i do lodówki (może stać 3 dni w lodówce) ja zbierałam każdą kropelkę i jak się nazbierało załóżmy jak dla Twojego maluszka 20ml to dawałam z butli po cycach. Staraj się spać w dzień razem z dzieckiem jeżeli masz taką możliwość. Bałagan miej w nosie, a pranie zrobi się w nocy. Trzymam kciuki, a w domku też jest inaczej, mniej nerwowo i nie trzeba wybudzać dziecka co chwilę na obchody :-) Przy pierwszym kąpaniu pamiętaj, że woda 37 st. C może być za zimna moim dziewczynkom pasowała 39-40 st. C. Jak płacze w kąpieli to za zimno lub za gorąco. I dbaj o brzuch. Moja pierwsza rana była masakryczna odparzyła mi się i paprała. Po drugiej cesarce przecierałam spirytusem i podkładałam waciki zwłaszcza w dzień jak nie mogłam wietrzyć i było oki. Myj bardzo dokładnie nie jakieś kizi mizi nie bój się szwy są mocne nic się nie rozlezie. Jeszcze raz gratuluję. I im dalej w las tym łatwiej ;-D ps Ale Tobie zaspamowałam dziennik. Pozdrawiam

    Odpowiedzi: 461 Ilość wyświetleń: 20000 Data: 5/26/2014 11:28:19 PM Liczba szacunów: 0
  • Kij'n'Marchewka/Nikki

    Post
    Ladies SFD

    06/02/2015 DT Tydzień 12, dzień C Dzisiejszy trening jak zwykle mnie wykończył, nogi uginały się pode mną po uginaniu nóg leżąc (zrobiłam w ostatniej serii dropset - masakra}:-() Jutro robię ostatni trening z konkursu, a w niedzielę krótkie podsumowanie. Trening: A RDL 40kg x5 / 50kg x5 / 55kg x5 / 57,5kg x5 40kg x5 / 45kg x5 / 50kg x5 / 55kg x5 B Wypychanie nogami na maszynie 100kg x15 / 105kg x15 / 110kg x15 / 112,5kg x15 / 115,0kg x15 100kg x15 / 102,5kg x15 / 105kg x15 / 107,5kg x15 / 110kg x15 C Uginanie nóg leżąc 15kg x9 / 15kg x6 / 15 kg x6 / 15kg x6 + 10kg x6 + 5kg x10 15kg x10 / 15kg x6 / 15 kg x6 / 15kg x6 D Hip thrust 55kg x10 / 55kg x9 / 55kg x9 / 55kg x9 50kg x10 / 50kg x10 / 50kg x10 / 50kg x10 A.) RDL - ok; B.) Wypychanie nogami na maszynie - nogi bolały; C.) Uginanie nóg leżąc - niesamowicie daje po dwójkach ta nowa maszyna, niby mały ciężar, a bólu dużo:-D D.) Hip thrust - dzisiaj ładnie weszło mi to ćwiczenie. Trening: 45 min Miska: suplementy: wit. A+E, wit. D, Magnez B6 Forte, kreatyna, High Night, Gaba napoje: herbata zielona x1, kawa z mlekiem x1, pokrzywa x1, woda warzywa: papryka czerwona, rzodkiewka /ObrazkiSFD/ZdjeciaSFD3_large/ffe33b723802491a8c7abd4b9e336298.jpg Zmieniony przez - Nikki w dniu 2015-02-06 23:46:37

    Odpowiedzi: 153 Ilość wyświetleń: 12306 Data: 2/6/2015 11:46:17 PM Liczba szacunów: 0
  • Wingtsun vs Gracies

    Post
    Scena MMA i K-1

    Prosze, o to korespondencja pomiedzy Bozem, Rorionem, promotorem UFC, i prawnikiem Boza. Milej lektury (warto przeczytac): AWTO American WingTsun Organization Los Angeles, 26th October 1994 A WORLD-WIDE OPEN CHALLENGE TO THE GRACIE-FAMILY After having watched your "Ultimate Fighting Championships" held by the Gracie-Family, I cannot find them very "ultimate" but only amusing. These so-called "ultimate fights" may impress layman or beginners, but in fact they are no more real than the professional Wrestling shows on TV. What depresses me is that I have heard of some rumors that I would not dare to accept your challenge. In fact I have never received any such challenge! Do you want me to appear like a coward? When I talked to Benny Urquidez in Germany, he told me that you people had played him the same dirty old trick for propaganda. Not long ago you even challenged the great man of American wrestling Gene LaBell. A very brave act indeed, since Mr. LaBell is over 60 years old. Now in the second "Ultimate Fighting Championships"-Show you people even (ab-)used two stupid wing chun men to perform some funny movements so as to represent "Kung-Fu". And at the same time you claimed to have defeated two "wing chun"-fighters in the first bout. Although I am a WingTsun-Fighter of the Leung Ting WingTsun-System, which is very different from the generic wing chun style in theory and practice and is highly compatible in ground-fighting, I feel bad that you brothers use these kinds of dirty tricks to put down the late Great Grandmaster Yip Man's other students, their schools as well as other respectable martial arts styles or stylists! I keep the record of over 300 bare-hand fights and have never been defeated. However, I have never talked bad about my losers and all the other styles. But so as to educate you Gracies to respect the others, my students and I hereby turn the tables on you by challenging all you people of the Gracy-Family. I can send 5 or more fighters from the AWTO to fight the Gracies. If you have more fighters in the Gracie-Family, just inform me and I shall report this to the International Headquarters and we will satisfy you with as many fighters as necessary. We like the so-called "No rules at all" Game as advertised in your propaganda. No gloves, no time-limit, the person who knocks out his opponent is the winner. This is exactly the way we WingTsun-people fought in China in the olden times. We do not mind fighting you people in the ring set up by your own organization. The only thing that we want is to fight openly, so all the audience, reporters, TV-people and martial artists can see if you can really fight against us. We only want two conditions: 1) We only fight you Gracies. For we do not want to give you the chance to use any helpful idiots to protect you as "shields". So we will only fight you directly and no others! 2) The winner takes all the money. We only want our expenses paid. The rest of the money will all be used for charity. If you Gracie-brothers dare not to accept our challenge, I do not mind. But remember: Never put down any other martial art styles from now on. Emin Boztepe 5th level Practician EWTO/IWTMAA Headman of the AWTO (American WingTsun Organization) ----------------------------------------------------------------- faxed to Emin Boztepe at (213)666-1635 DATE: 12/01/94 TO: EMIN BOZTEPE FROM: ART DAVIE, PROMOTER OF THE UFC SUBJECT: UFC V I have a copy of your letter to the Gracies being published in Cinturon Negro in Europe. You expressed an interest in entering the UFC, but I have some concerns with your letter: 1. The UFC, which is owned by my company in partnership with Semaphore Entertainment Group in New York, is not a staged exhibition like professional wrestling. Your letter's assertion "...in fact they (UFC) are no more real than professional wrestling shows on TV" is not only false but is, in the opinion of our attorneys, clearly libelous. Be advised that we have made a substantial investment in the UFC as a business, and will do everything, within our legal means to protect it. 2. The UFC is not controlled by the Gracies; they do not select the competitors nor arrange the bout order. The opening round bouts are done by a random draw. A fighter may be matched against a Gracie in the opening round or be matched against a Gracie in the second or final round. This is the way the tournament is structured. You may remember that I spoke to you on the phone a year ago asking you to fight the first UFC. You declined, saying you were retired from such competitions. I am, however,aware of and respect your reputation as a Wing Tsun stylist; I would suggest to you that a simple resolution to this issue would be for you to enter UFC V, scheduled for April 7, 1995. I am sure that a Gracie brother will be a competitor and your stature is such that I will guarantee you a selection as one of the eight UFC competitors. I have attached a UFC application for you to return to me, indicating your decision. Please call me with any questions. We will, of course, take care of your travel and accommodations as we do for the other fighters. Over 1 million people watched the UFC live on TV. Millions more saw it on delayed broadcast or video. I am sure that you will appreciate the opportunity to display your art before the millions who will view the UFC V. Please advise me as soon as possible. Respectfully, Arthur Davie Promoter ----------------------------------------------------------------- Jan 95 Gracie Jiu-Jitsu(R) Dear Mr. Boztepe: In response to your open challenge to the Gracie Family, the promoters of the UFC, W.O.W. Promotions and Semaphore Entertainment Group (SEG), are pleased to extend to you a formal invitation to the UFC V to represent your art. You are perhaps the most respected fighter in the Wing Tsun world and we are pleased you are willing to enter. I must, however, address several points you raised in your letter. First, whatever you may think about "THE ULTIMATE FIGHTING CHAMPIONSHIPS(TM)", they are very real bare-knuckle, no-holds barred matches. This is not "professional wrestling". You will find out soon enough. Second, my brother challenged Benny Urquidez after Benny declared that the Gracie's reputation was a scam developed through a publicity stunt. When invited to be in the UFC, he declined and used his retirement as his reason. If inviting a renowned fighter to enter the Western world's only legal bare-knuckle, no holds-barred tournament is a "dirty trick" - then I don't know "dirty tricks". Thirdly, regarding the two Wing Chun fighters that participated in the UFC II, I want to see the record straight at this point - they were defeated by fighters other than my brother. Regarding fighting the Gracies: The promoters of the UFC have invested a lot of money in the single elimination concept. This includes a random drawing for the first round match ups. It would not be fair to the other martial arts organizations worldwide to change the format of this tournament to satisfy your request. Also by entering the UFC V, you will have the opportunity to draw Royce Gracie in the 1st round, or given your claim of fighting superiority to face him in the championship match. Last but not least, let me remind you that while you preached respect for other martial arts, your reference to the UFC competitors as "helpful idiots" is not only an obvious contradiction, but is grossly disrespectful to Champions such as Gerard Gordeau, Orlando Weit, Minoki Ichihara and Ken Shamrock - who unlike yourself, have already competed for the title of "The Ultimate Fighter". For your information, the promoters are more than willing to pick up all travel and accommodation expenses for you, a trainer and a manager, so there is no excuse for your absence from the next tournament. If you do not want to compete in the UFC, I will be glad to set up a date for you to come here, to the Gracie Academy in Torrance, and have a match with Royce Gracie for the press to view. Looking forward to hearing from you. Rorion Gracie Head of the Gracie Family ----------------------------------------------------------------- 01/25/95 Emin Boztepe American Wing Tsun Organization 505 S. Beverly Drive Suite 1400 Beverly Hills, CA 90212 Dear Mr. Boztepe: I am writing to ask you to respond to the request I made in our last phone conversation on 01/06/95: That you issue a retraction to the statement you made about the UFC (our tournament), in your OPEN LETTER TO THE GRACIES, comparing it to staged professional wrestling. I have never, nor has anyone in my employ, written or caused to be published anything negative about you personally or professionally. You have admitted to me in phone conversations that you were only angered by gossip on martial arts bulletin boards. This has nothing to do with me or my company. Fans of your martial art style and fans of my tournament are unfettered by the First Amendment in this country in expressing their *opinions* on such bulletin board systems. You have, however, written and caused to be published in the U.S. and Europe a letter challenging another martial artist in which you stated "..."ULTIMATE FIGHTING CHAMPIONSHIP" (TM)...may impress laymen or beginners, but in fact they are no more real than professional wrestling shows on TV." As I advised you by FAX on 12/01/94 this statement is not only false but, in the opinion of counsel, clearly libelous. W.O.W. and its partners, Semaphore Entertainment Group, have invested million of dollars in the UFC and will do everyhting in our power to protect this investment. I have extended in our last two phone conversations an invitation to you to compete in the UFC. I even offered you a special single match against Royce Gracie. You have not said yes to either offer. You, however, continue to give interviews to the martial arts press proclaiming your challenge. Solely based upon your actions in this matter, I am left to conclude that you are attempting to use this all for publicity purposes to further your career and have no desire to act on your challenge. Please call me with any questions. We will, of course, take care of your travel and accomodations as we do for the other fighters. Over 1 million people watched the UFC III Live on TV. Millions more saw it on delayed broadcast or video. I am sure that you will appreciate the opportunity to display your art before millions who will view the UFC V. Please advise me as soon as possible. Respectfully, <signed> Arthur Davie Promoter ----------------------------------------------------------------- March 3, 1995 Alexander R. Wallenwein Attorney At Law Dear Mr. Rorion Gracie: I am writing this letter on behalf of my client, Mr. Emin Boztepe, Chief Instructor of the American Wing Tsun Organization (AWTO), 5th Level Master of Wing Tsun (WT). You allowed your promoter to openly challenge and humiliate old and retired masters of different styles and did nothing to stop him. You also watched while your people kept on calling Mr. Boztepe "chicken" on the Internet computer network. When my client unexpectedly answered that challenge with a counter challenge to you to fight you and/or your brother Royce outside your TV tournament, you never accepted the terms, dates, or the locations given. Then, on February 17th you called Mr. Boztepe and told him that your brother Royce will accept his counter-challenge to your family and fight Mr. Boztepe on "neutral ground" but initially suggested your own school. This was of course unacceptable. Thereupon you said you would call him back that same night in order to give the exact date and final location of the fight. However, Mr. Boztepe waited in vain that day, and the next day.... You in fact did not call him back until Tuesday, February 21st. On that occasion you informed my client that you wanted to hold the fight at the Los Angeles Police Academy - of which you happen to be a member - on Thursday February 23rd, only two days later. You also requested that there should be no public TV coverage, only video recordings of the fight. Of course Mr. Boztepe told you that he considered two days advance notice too short. He suggested to hold the match one week later so that he could make sure that the newspaper and camera men could be there to record the fight. You responded that you would "try to arrange it" but then called back to cancel the fight with the weak excuse that the gym was not available for the next two weeks and you would call Mr. Boztepe back. So as to make it impossible for you to back out of the fight again, my client suggests once and for all the following date and location: March 14th in the gym of the "Martial Arts Gazette", one of the leading martial arts newspapers. If you prefer "Inside Kung Fu" or "Black Belt", I am sure it can be arranged on the same date. THE AGREEMENT IS THAT THE FIGHT IS A "NO RULES" FIGHT WITH NO REFEREES. NO PARTY TO THE FIGHT OR THEIR RESPECTIVE ORGANIZATIONS OR REPRESENTATIVES WILL BE LIABLE TO THE OTHER FOR ANY DAMAGES, WHETHER FOR PERSONAL INJURY OR OTHERWISE, AND EACH PARTY AGREES NOT TO PRESS CHARGES FOR ANY ALLEGED VIOLATIONS OF THE LAW. THE FIGHT WILL BE INDEPENDENTLY RECORDED BY VIDEO BY EACH PARTY. THE RECORDING AND PHOTO RIGHTS WILL BELONG TO THE RESPECTIVE FIGHTERS ONLY. NO FIGHTER HAS THE RIGHT TO PREVENT, DELAY, OR HINDER PUBLICATION OF THE RESULT, NO MATTER WHAT THE OUTCOME. After this date Mr. Boztepe has to leave for Europe. If you do not accept again, Mr. Boztepe and the public must assume that you or Royce never intended to fight him, and you and your family must live with that disgrace. Mr. Boztepe expects you to confirm this date in writing by March 8th. Please no more phone conversations which lead to nothing. Irrespective of this, you and your promoter still have the opportunity to apologize to the old masters and retired fighters you have insulted through your media efforts. That would make a fight unnecessary. It is especially this last solution which would please Mr. Boztepe the most. That way, it would be a victory for the common cause of all martial arts and their honor and reputation in the public mind. Very truly yours, <signature> Alexander R. Wallenwein ----------------------------------------------------------------- March 6, 1995 Gracie Jiu-Jitsu (R) Dear Mr. Wallenwein: In regards to your letter of March 3, 1995, in behalf of Mr. Emin Boztepe, please note the following points: 1. The promoter of the UFC, made a professional and courteous invitation to famous martial artists to satisfy the requests of hundreds of fans all over the world, demanding such an invitation. 2. I can not control what fans write in the Internet, but I must inform you that I do not support Mr. Boztepe being called a "chicken". 3. I didn't find Mr. Boztepe's suggestion of using Benny Urquidez's or Gene Labelle's schools as a neutral ground, to be neutral. I thought the Police Academy would truly be "neutral ground", because Benny Urquidez, Gene Labelle, along with many other popular martial artists, have met there many times. 4. As far as scheduling something at the Police Academy you must understand that I do not have final say in the availability of their gym. Therefore, when I was informed of the possible opening, I immediately passed on the information to Mr. Boztepe who replied "I need more time." Now for the good news. I have obtained clearance for this demonstration to take place at the Los Angeles Police Academy, on March 9th, 10th, or 13th at 8:00pm at their gym. The address is: 1880 N Academy Dr., Los Angeles, CA. Please choose one of these dates and reply to me by fax immediately (310)782-1310. Your requests for the conditions of the demonstration: waivers, video taping/promotion, are all agreed upon. Please understand that Royce Gracie, "The Ultimate Fighter", is making an unusual exception in your case, as he does not participate in demonstrations outside of the UFC. Let's make sure that Mr. Boztepe does not pass up this opportunity. Otherwise, the fans may think he was using the "gossip" on the Internet and various other magazines, as a publicity stunt. If you are concerned with them calling him "chicken" now, imagine what they will call him if he does not show up at all.... Again, please fax me back immediately with the date you have chosen. Cordially, <signature> Rorion Gracie ----------------------------------------------------------------- March 6, 1995 Alexander R. Wallenwein Attorney At Law Dear Mr. Gracie: I am pleased to see that you are so willing to have your little brother Royce defend your family's honor. As you know, Mr. Boztepe has always preferred to fight you, personally, but Royce will be an acceptable alternative. As to the fight location, the Police Academy is unacceptable because in the State of California fights in the nature of the challenge match between Royce and Mr. Boztepe - full contact, no rules, no referees, no time limits - are against the law. The L.A. Police Department is sworn to uphold the law. They will not tolerate such a fight without intervening when it begins to get interesting. Whether Benny Urquidez and Gene LaBelle have met there on occasion or not has nothing to do with the neutrality or lack thereof of this fight location. Your response does not comply with the conditions given in our last letter to you. Mr. Boztepe will only fight at one of the three magazine gyms listed there: Martial Arts Gazette, Inside Kung Fu, or Black Belt Magazine, UNLESS the Los Angeles Chief of Police or the Chief of the Police Academy gives a written guarantee, on his personal stationary and signed by him, that such fights are (a) legal in California, (b) that no law enforcement personnel will intervene in the fight in any way until it is over, and (c) that after the fight none of the participants or their promoters/representatives will be charged with violating any laws. That written guarantee should be faxed by the author directly to my office. If you can provide such a written guarantee, Mr. Boztepe will be happy to choose one of the dates provided in your letter dated March 6, 1995. If not, it is up to you to still comply with the conditions set out in our letter of March 1, 1995. I must make one final but crucial point: In your letter of this date you call the fight a "demonstration". Please note once and for all that this is not intended to be a "demonstration." It is intended to be a no rules,no holds barred fight. One fighter wins when the other indicates his submission by tapping out or throwing the towel. Are the fights in the UFC also just "demonstrations?" Please clearly state your position regarding this issue or define what precisely you mean by that word, today, by fax. In Mr. Boztepe and the martial art public's mind a "demonstration" is equivalent to a "show." Please understand that this is NOT going to be a "show." If you and your brother have any different perception of the nature of the upcoming fight, please let us know now. Otherwise, your brother might accidently be seriously injured without his actual consent. You must be very clear about this. Very truly yours, <signature> Alexander R. Wallenwein ----------------------------------------------------------------- March 6, 1995 Gracie Jiu-Jitsu (R) Dear Mr. Wallenwein: In response to your fax of March 6, 1995, what would make this fight "legal" if we did it at Martial Arts Gazette, Inside Kung Fu, or Black Belt Magazine? They are all located in the State of California. Wouldn't you be legally concerned about this as well? This is why the UFC was developed and it takes place in other states, so there will be no legal impediments. I agree to have Royce face Mr. Boztepe, if you have any publisher of one of the above publications, fax to me, a confirmation of the following: a) that such fights are legal in California; b) no law enforcement personnel will intervene with the fight until it is over; and c) that after the fight none of the participants or promoters will be charged with violating any laws. Furthermore, they must also agree to allow only 5 people from each camp to enter their facility - other than the press. Cordially, <signature> Rorion Gracie ----------------------------------------------------------------- THE ULTIMATE FIGHTER The Highs and Lows of Winning, by Royce Gracie The Ultimate Fighting Championship has given me a great platform for demonstrating what my family has believed in for over 65 years: That the techniques of Gracie Jiu-Jitsu(R) prepare the best fighters in the world. Winning at the UFC has made what we do very popular, and the results are that I am getting a lot of attention, and our Academy is growing like crazy. The publicity surrounding the UFC is very controversial, and I receive many requests from the media for interviews. I like to fight and I like the rewards, both emotional and financial. The only down side to being The Ultimate Fighting Champion is the clowns I must deal with who claim to challenge me or the Gracie Family, and who hide behind the publicity stunt of a challenge with no intention of meeting me in the octagon. They use the tactics of a challenge in an attempt to discredit the integrity of my victories, and support their weak claims of fighting superiority. They then have the audacity to explain why they do not want or need to fight in the UFC. I heard that there were over 400 applications for UFC IV, and many fighters make no bones about who they are after - me! We also receive many direct requests at the Academy from fighters who want to challenge me, and who feel they deserve special treatment over all of the other fighters in the UFC, because they are who they think they are. The final insult comes when we bend over backwards to accommodate a challenger, who then badgers us with excuses and the fight never happens. The most recent example is Emin Boztepe. First came his challenge, then he told everyone why he does not need to fight in the UFC, finally all the reasons why a scheduled fight outside the UFC will never take place. All the while boasting of his alleged fighting superiority. In Boztepe's original challenge letter he made two requests. First, that he fight only a Gracie. Second, that the winner takes all the money (Boztepe said he would donate his to charity). Boztepe was offered a special fight with me in UFC V by Art Davie. With this offer all the conditions of Boztepe's challenge were met, but Boztepe then said that he would not compete at the UFC. My brother Rorion, then went to the effort of setting up a special match at a neutral location, the Police Academy in Los Angeles. Boztepe then said the fight was illegal in California, and he would not compete at the Police Academy because my brother is a "member" and therefore it is not neutral ground. For the record, the Police Academy is not a health club and does not have "members". Rorion sits on a civilian panel that assists the Police Academy with its self defense training. So does Benny Urquidez and Gene LeBell, whose honor Boztepe is supposedly defending. Just in case this new excuse is not enough, Boztepe has his lawyer send a list of guarantees that must be met before the fight is scheduled. Boztepe then suggested an alternative location, and when my brother requested the same guarantees as requested by Boztepe's lawyers, they accused me of not wanting to fight. I sometimes feel like the lion tamer at a circus dealing with real lions who have the courage to step into the octagon. I regard individuals like Boztepe as the clowns who entertain the audience between performances. Boztepe has an open invitation, and a guaranteed place at any UFC, yet he cannot bring himself to enter. He requests a private match, then assigns his lawyer the task of making sure it never happens. I can only conclude that Boztepe was never serious about fighting a Gracie in the first place. This latest example of a publicity stunt by Boztepe is the final reason why we will no longer take challenges outside the UFC. I respect the fighters who have the courage to step into the octagon. The reason the Ultimate Fighting Championship was developed was to eliminate legal impediments to staging a real life no-holds-barred fight. Anyone who wants to fight only the Gracies, please respect the other fighters who have the guts to compete in the UFC. This is how to get to Royce Gracie. ----------------------------------------------------------------- April 3, 1995 My original challenge letter was addressed to the Gracie family because Rorion promotes himself as the head of the Gracie family, and it appeared that his actions were representative of the entire family. It has since become quite clear that the entire problem is with Rorion Gracie (and his partner, Art Davie). It is widely known now that even Rorion's associates and members of his own family have trouble with him because of some of his attitudes. In light of this, I would like to make it quite clear that I have no problem with any member of the Gracie family other than Rorion Gracie. I have made it quite clear directly to Rorion that it is him whom I wish to fight. So far he will not respond to this, and insists that I fight his little brother Royce. I have nothing against Royce, but will fight him if he insists on being his brother's puppet in this matter. Rorion now is even trying to drag other members of his family in to fight his battles for him - battles he won't fight himself. I would also like to make it clear exactly what has been said and done. Art Davie, Rorion Gracie's partner in WOW Promotions which promotes the UFCs, called me and invited me to fight in the UFC. I explained that I only believe in fighting in self-defense, not for sport, but thanked him for the invitation. A week later, Gracie Jiu Jitsu students began posting messages on the Internet essentially calling me chicken for not competing in the UFC. Since information posted had only been discussed between myself and Art Davie, I immediately called Art, who denied saying such things about me and insisted that it was all a misunderstanding and that no ill will was intended. The GJJ students later publicly apologized on the Internet, but at least one GJJ student still keeps writing offensive and misleading - often false - messages. The damage was done. I did not realize at the time how powerful a medium the Internet is for quickly and widely spreading news, opinions, and even gossip. Over the next few months, false rumors that I refused a direct challenge from the Gracies quickly spread worldwide. And since the only one I had ever talked to was Art Davie, I knew that only Art and/or his partner Rorion could be the original source of these rumors. When the same exact thing was later done in the martial arts press to old, respected martial artists such as Gene LeBell, I knew that this was no simple misunderstanding, but rather a purposeful effort on the part of Rorion Gracie and Art Davie to promote Gracie Jiu-Jitsu and the UFCs by questioning the courage of famous and respected martial artists around the world and even damaging their reputations. Seeing beginning level Wing Chun people invited and placed in the UFCs and promoted as world-class representatives of their arts only served to strengthen my perception that Rorion Gracie (and his partner, Art Davie) were deliberately attacking other martial artists and their arts to build up Gracie Jiu-Jitsu and the UFCs and make a fortune in the process. At this point I decided to respond to the Gracies' long-standing open challenge with a counter challenge. In my letter, I asked only that I fight only a Gracie, that the event be recorded/televised, and that the profits after expenses go to charity. Rorion's public reply offered me a slot in the UFC with no guarantee of fighting a Gracie. Art Davie wrote me a letter and later called, each time threatening to sue me if I did not publicly retract statements I made which compared the UFCs to professional wrestling. During the phone conversation, it was mentioned in passing that a possible special fight in the UFC directly with Royce Gracie might be offered me. Later, a letter was sent to Inside Kung Fu Magazine offering me the special bout. However, since neither Art Davie nor Rorion is willing to do this for charity, and since they are threatening to sue me and the UFC is their event, I will not meet them under these conditions. I do not feel like making those who would sue me any wealthier. Rorion later amended his offer to include an offer for me to come fight Royce at Rorion's school in Torrance. Since it was obvious that we could not come to terms for a fight at the UFCs, and since walking directly into their school to fight them would not be very wise, I countered with a request that the fight be on neutral ground, and suggested Benny Urquidez's Jet Center or Gene LeBell's gymnasium. Rorion refused to hold the fight at either location. About the same time, and without my prior knowledge, the Martial Arts Gazette called Rorion and confidentially offered their gym for the challenge match. Rorion refused the offer. During a phone conversation on February 17th, Rorion told me that I must fight one of their students first to prove myself worthy of fighting Royce! Or one of my students must fight one of theirs first. I told him this was ridiculous, and that I wanted to fight him, Rorion. Rorion replied, "No!!! You fight Royce!" I said, "Then I will fight you after I beat Royce," to which Rorion would not reply. Rorion, like his promoter, prefers sitting behind a desk in a nice suit and tie challenging and humiliating well-known and respected martial artists of any style because they both know that they will not fight anyway. Rorion was supposed to call back that night with a location and date for the fight, but did not call back until Tuesday, February 21. He then offered to let me fight Royce at the Los Angeles Police Academy in only two days. I asked that it be held one week later because this was not enough notice to get the media and a professional video team there. So the fight was scheduled for March 2 with Royce at the LA Police Academy. Four or five days before the fight was to happen, Rorion Gracie called me and cancelled the fight, saying that the LA Police Academy Gym was unavailable for the fight on March 2 and that he would call back in a couple weeks when other arrangements could be made. After this cancellation by Rorion, both my attorney and friends of mine within the law enforcement community advised me not to fight at the LA Police Academy without a written guarantee that the police would neither interfere nor bring charges against anyone. Everyone knows that the police would not really allow a no rules, bareknuckle fight on their property! On March 3, my attorney sent a letter to Rorion Gracie summarizing the events thus far and suggesting that the fight be held on March 14, 1995, at the gym of the Martial Arts Gazette, or at Inside Kung Fu or Black Belt Magazine if Rorion preferred. He also said that if Rorion and his promoter apologized to those they had insulted through their media efforts no fight would be necessary and that this was actually the preferred solution. On March 6, 1995, Rorion Gracie responded with a letter which said: a) The promoter of the UFC had made a professional and courteous invitation to famous martial artists at the request of fans the world over; b) he cannot control what "fans" write on the Internet but that he doesn't support me being called chicken; c) he didn't think Urquidez's or LeBell's schools were neutral; and d) he doesn't have control of the LA Police Academy gym's schedule. He then said he had permission for the "demonstration" to be held on March 9, 10, or 13 and requested me to choose a date. He agreed to waivers and taping conditions. My attorney replied back by fax the same day saying that a fight at the Police Academy is unacceptable (because Police are sworn to uphold the law, and such a fight is allegedly illegal in California) unless the Chief of Police or Chief of the Academy provides a written guarantee that a) the fight is legal, b) the police won't intervene, and c) no charges will be filed against anyone. He also stated that without such a written guarantee Rorion was still expected to comply with the original conditions (a fight at the Martial Arts Gazette, Inside Kung Fu, or Black Belt Magazine). Most important, he questioned Rorion's use of the word "demonstration". Apparently, the Police were only told that the gym was to be used for a martial arts demonstration rather than a no rules, no referees, bareknuckle challenge fight. Rorion responded the same day with a fax in which he wonders why I should be concerned about fighting an allegedly illegal fight on police property in front of police more than I would about fighting the same allegedly illegal fight at a magazine gymnasium (with no police present). He then states Royce will only fight at one of the above magazine's gyms if the chosen magazine will provide the same three written guarantees that my attorney asked of the police. I feel it should be obvious that doing a no rules, bareknuckle challenge fight on police property and in front of the police (who are expecting a mere martial arts demonstration!) is far different than doing a fight in front of magazine publishers who have no legal power, especially since both sides have agreed to sign waivers not to press any charges against the other. So this is where it currently stands: Rorion refuses to fight me himself. No matter what. Period. He also refuses to let the fight be done at Gene LeBell's gym or at Benny Urquidez's Jet Center. Rorion refused a direct, confidential, personal offer from the Martial Arts Gazette to have the fight there. He cancelled the March 2nd, 1995 fight that was originally agreed upon at the Los Angeles Police Academy and he refused to let Royce fight on March 14th, 1995 at the Martial Arts Gazette or Inside Kung Fu or Black Belt Magazine. At this point I find myself deeply surprised at Rorion Gracie's apparent lack of honor in this situation. But his statement in one letter that he does not support me "being called a 'chicken'" seems to indicate that he has some honor. Now if he would just say this about the others whom he or his associates have insulted, challenged, or humiliated, and apologize publicly, this whole mess would be done. Or he could just take off his suit and tie and come out from behind his desk and fight me himself. Emin Boztepe Chief Instructor of the AWTO

    Odpowiedzi: 6 Ilość wyświetleń: 5751 Data: 7/19/2002 8:52:45 AM Liczba szacunów: 0
  • http://www.fight24.pl/wp-content/KSW-50-Roberto-Soldi%C4%87-1024x1024.jpg Roberto Soldić wystąpi na gali KSW 50 w Londynie. Pierwsza zapowiedź video gali Kolejny mistrz będzie bronił pasa 14 września na historycznej gali KSW 50 w Londynie. W The SSE Arena, Wembley do okrągłej klatki wejdzie ulubieniec fanów i maszyna do nokautowania rywali, Roberto Soldić (16-3, 14 KO, 1 Sub). Bilety w sprzedaży na eBilet.pl i axs.com Jeden z najbardziej lubianych zawodników KSW w Londynie stoczy już szósty pojedynek w okrągłej klatce KSW. Stolica Anglii kojarzy się „Robocopowi” bardzo dobrze, ponieważ to właśnie na KSW 45: The Return to Wembley Chorwat zrewanżował się Dricusowi du Plessisowi za jedyną porażkę w ostatnich 3 latach i ponownie sięgnął po pas wagi półśredniej. Następnie 24-latek dołożył do swojej imponującej kolekcji pojedynków zakończonych przez nokaut jeszcze dwa wspaniałe skończenia. Na KSW 46 odprawił Viniciusa Bohrera, a na KSW 49 Krystiana Kaszubowskiego, obu w pierwszej odsłonie. https://youtu.be/ITQQAlbSm24 Walka o pas wagi ciężkiej 120,2 kg/265 lb: (c) Phil de Fries (17-6, 2 KO, 13 Sub) vs. Damian Grabowski (22-5, 8 KO, 11 Sub) Walka o pas wagi półciężkiej 93 kg/205 lb: (c) Tomasz Narkun (16-3, 3 KO, 12 Sub) vs. TBA Walka o pas wagi półśredniej 77,1 kg/170 lb: (c) Roberto Soldić (16-3, 14 KO, 1 Sub) vs. TBA Walka o tymczasowy pas wagi lekkiej 70,3 kg/155 lb: Norman Parke (27-6-1, 4 KO, 12 Sub) vs. Marian Ziółkowski (21-7-1, 5 KO, 12 Sub) Karta główna 83,9 kg/185 lb: Damian Janikowski (3-2, 3 KO) vs. TBA 83,9 kg/185 lb: Antoni Chmielewski (32-17, 5 KO, 18 Sub) vs. TBA Informacja prasowa

    Odpowiedzi: 74 Ilość wyświetleń: 2973 Data: 7/9/2019 2:02:35 PM Liczba szacunów: 0
  • Witam Mam dowas taka prosbe chcialbym zacząć ćwiczyć silowo bo mam spore straty na masie mięśniowej,ale i chciałbym dalej chudnac w brzuchu czy da sie tak? Obecnie waże już 108 kg,udalo mi sie schudnąć 10 kg w ponad 5 tygodni,ale boje sie efektu "jo-jo" jak zwieksze teraz kalorie,bo przez cały czas mojego odchudzania jadłem 3 razy dziennie zupy tylko w niedziele pozwalałem sobie na 4 posilki dziennie. Napisze wam teraz jak sobie rozpisalem zapotrzebowanie dzienne na spozycie kalorii (2380 kcal.) 2380 x (0.55) = 1310 kcal - 325gr.weglowodanow 2380 x (0.30) = 714 kcal - 195gr.białka 2380 x (0,15) = 357 kcal - 43gr. tłuszcze weglow.3.3g/kg m.c białko.1.8g/kg m.c tłuszc.0.4g/kg m.c Nie wiem jak teraz rozplanowac sobie ćwiczenia silowe i areobowe i jedzenie bo ja mysałem ze najlepiej bylo by tak: 8:00 - rowerek 35 min.(na czczo) 8:50 - siłownia (na czczo) - wiem ze tak nie wolno,i tu chcialbym zebyscie mi poradzili jak mam rozpalonowac zeby bylo dobrze w spalaniu tkanki tłuszczowej i w przyroscie masy miesniowej czy mam jesc śniadanie po jezdzie na rowerku jak tak to w jakich odstepach czasu.Jeszcze myslałem zrobic w ten sposób: 08:00 - rowerek 35 min. 09:30 - śniadanie 10:30 - siłownia - po silowni weglowodany proste.A brzuch to po ćwiczeniach siłowych najlepiej ćwiczyć czy mozna przed ćwiczeniami? bo boje sie ze jak dużo wody wypije i będe po śniadaniu to mogę podczas ćwiczeń "skłonów w leżeniu płasko" zwymiotować juz mi sie to przydarzylo nie tylko podczas ćwczenia na brzuch ale wyciskania na klatke na plaskiej ławce dobrze ze sam niebylem

    Odpowiedzi: 302 Ilość wyświetleń: 20000 Data: 6/26/2004 6:55:32 PM Liczba szacunów: 0
  • mam nadzieje że juz bedzie dobrze,zmeczony jestem cos dzis i niemysle 2380 x (0.35) = 833 kcal - 208 gr. weglowoany 2380 x (0.45) = 1070 kcal - 265 gr. białko 2380 x (0.20) = 476 kcal - 53 gr. tluszcz węglow 1.9 gr./kg m.c białko 2.5 gr./kg m.c tłuszc 0.5 gr./kg m.c zastanawiam się skad ja tyle białka wezme przydała by się jakas odżywka tylko niestety ale dopiero będe mógł sobie zafundować w sierpniu a może byc Mleko w proszku odtłuszczone 100 gr: 363 - kcal białko - 35.7 gr weglow - 51.2 gr tłuszc - 0.8 gr tylko jeszcze jeden problem jest, mój organizm nie toleruje laktozy bo kiedys spozywalem to mleko w 98 roku i miałem "sraczke"( ale nie jestem na 100% pewien czy to po laktozie)

    Odpowiedzi: 302 Ilość wyświetleń: 20000 Data: 6/26/2004 10:29:11 PM Liczba szacunów: 0
  • ping pong -zmiana rakietki

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    Inne dyscypliny

    http://www.modest.com.pl/sklep.pl?c=l--tioknivi http://www.modest.com.pl/sklep.pl?c=l--tiokgeni i taka deske sobie zamowilem http://www.modest.com.pl/sklep.pl?c=l--tidekrze Ja ostatnio taka zamowilem szczerze polecam

    Odpowiedzi: 17 Ilość wyświetleń: 20000 Data: 11/18/2009 8:17:19 PM Liczba szacunów: 0
  • 4 cm do WRZEŚNIA !!! POMOCY !!!

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    Trening dla zaawansowanych

    Może ci to podpasuje typowa masa powinno dać dobre efekty ale na wszystko trzeba czasu może jakiegoś gainera dokup będzie lepszy efekt A oto plan Poniedziałek 1.Klatka(16) a) wyciskanie skos 8-6 x 6 b) wyciskanie płasko sztangielek 8-10 x 4 c) rozpiętki skos 12 x 3 2. triceps(10) a) Wyciskanie francuskie za głowę 8-6 x 5 b) ściąganie drążka 12 x 5 Wtorek 1. Nogi(20) a) przysiad 8-6 x 6 b) wyciskanie na suwnicy 12 x 4 c) Martwy ciąg na Prostych 8 x 4 d) Lydki wspięca nz obciążeniem 8 x 6 Środa ----------- Czwartek 1.Plecy(18) rozgrzewka podciąganie do karku a) Ławka rzymska wyprosty 15 x 4 b) Sciąganie w poziomie wyciągu 12 x 4 c) wiosłowanie sztangielkami 8-6 x 6 d) Wiosłowanie końcem sztangi 8 x 4 e) Szrugusy 12 x 5 2.Biceps(8) a) sztanga prosta 8-6 x 4 b) sztangielki suspinacja na siedząco 12 x 4 Piątek 1. Barki (14) a) Wyciskanie sztangi z przodu 10-6 x 5 b) Wznosy sztangielek przodem 12 x 4 c) wznosy sztangielek bokiem 12 x 4 d) wznosy sztangielek w opadzie 12 x 4

    Odpowiedzi: 20 Ilość wyświetleń: 3329 Data: 3/12/2003 9:12:39 PM Liczba szacunów: 0
  • [BLOG] Jarlaxe-The beginning of a new adventure

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    Odchudzanie i forma po męsku

    Właśnie dostałem informację, ze paczuszka z supelkami ze sklepu SFD jest do odebrania tak więc dzisiaj startujemy z nową suplementacją. Dzień treningowy. Przed treningiem: - sok z buraka - kreatyna mono - 5g - beta alanina - 3 g - BCAA 10 g - tauryna 1 kaps Po treningu - kreatyna mono - 5g - beta alanina - 3 g - tauryna 1 kaps - EAA 10 g - leucyna 2 g - odżywka białkowa do tego wszystkiego kompleks witamin, witamina C 2g/dobę, ZMB Dzień nietreningowy - kreatyna mono - 5g - kompleks witamin, witamina C 1g/dobę - białko uzupełnienie braków w diecie ale z tym raczej nie mam problemów.

    Odpowiedzi: 179 Ilość wyświetleń: 12954 Data: 2/26/2016 1:36:36 PM Liczba szacunów: 0
  • Ania --------------------------------------- Nowy plan: A. 1.Ława poziomo - 5 x 3-6 2.Przysiad bułgarski - 3 x 8-15 3.Invert rows - 3 x 8-12 4.Dzień dobry - 3 x 8-12 + aero 20-30min B. 1.MC - 5 x 3-6 2.Wyciskanie żołnierskie - 3 x 8-12 3.Reverse Hyper Extensions -na piłce 3 x 8-12 4.Rozciąganie gumy nad głową - 3 x 8-12 tempo 25X0 +aero 20-30min C. 1.Wiosło sztangą - 5 x 4-6 2.Przysiad przedni 3 x 8-15 3.Wyciskanie sztangielek skos dodatni 60st. - 3 x 8-12 4.RDL 3 x 8-15 + aero 20-30min Marta, jeszcze raz dzięki Zaczęłam dzisiaj, więc rozkłada się to tak: Pn --> GPP/HIIT Cardio Wt --> wolne Sr --> Trening A Czw --> GPP/interwały Pt --> Trening B Sob --> GPP/interwały/wolne Nd --> Trening C I dzisiejsza wypiska: 05.10.11 1. pasztet strączkowy, kapusta kiszona, pomidor,oliwa 2. jajka, sałata lodowa,oliwa 3. placki owsiane, brokuły 4. whey,jabłko 5. jajka, brokuły, ogórki małosolne + kawa z mlekiem (20g) B 126/ T 82/ W 87/ Kcal 1598 +warzywa Trening A. 1.Ławka poziomo - 5 x 6 13kg/17kg/21kg/25kg 2.Przysiad bułgarski - 3 x 15 (bez obciążenia) 3.Invert rows - 3 x 12 4.Dzień dobry - 3 x 12 (sam gryf ) + aero 20 minut Jak to pierwsze treningi z nowego planu Na razie był to trening pt. "poznanie 2 nowych ćwiczeń i dobranie ciężarów". Przysiad bułgarski i dzień dobry robiłam po raz pierwszy, stąd to wybrakowane obciążenie. Dzień dobry poćwiczę sobie jeszcze na sucho poza treningiem. Na następnym treningu już będzie z ciężarem W wyciskaniu dorzucę (chociaż pewnie szybko hamulcem będzie głowa). Invert rows część zwykłych, część na ugiętych nogach. Aeroby 20 minut, ale solidne tempo. ----------------------------------- POMPKA CZALENDŻ : 93 Kompleks witaminowo- mineralny, ZMA Zmieniony przez - Oveja w dniu 2011-10-05 23:34:40

    Odpowiedzi: 1573 Ilość wyświetleń: 20000 Data: 10/5/2011 11:30:20 PM Liczba szacunów: 0
  • http://img844.imageshack.us/img844/1227/bannerekoveja.png 16.03.12 - Dzień nr 7 http://img163.imageshack.us/img163/7240/banerekmicha.png Założenia: DT 2100 kcal B 172/ T 78/ W 176 http://img220.imageshack.us/img220/4199/66149236.png + kapusta kiszona, brukselka, sałata lodowa, pomidor, cebula, szczypior http://img706.imageshack.us/img706/4655/banerektrening.png Dzień III siłowy (poprzedni taki trening: http://www.sfd.pl/Oveja%2F_podsumowanie_str.39%2F_str.76-t793669-s92.html#post3 ) A1 Ława, chwyt wąski 10x10 14kg (+ 2 kg) A2 Młotki 10x10 4kg B1 Zarzut+PP 3x10 19kg x 10/ 21kg x 10/ 23kg x 8 B2 Wznosy bokiem 3x 10 3kgx 10/ 3kgx 10/ 4kgx 10 C Interwały 30/30 x 5* *Miałam w planach dorzucić jeden interwał, ale na planach się skończyło. %-) Omal nie wykitowałam przy 5 #-P http://img844.imageshack.us/img844/3185/banereksuple.png magnez + vit.B6, cynk + vit.C, D, wiesio ------------------------------------------- Jutro pomiary ;-)

    Odpowiedzi: 1573 Ilość wyświetleń: 20000 Data: 3/16/2012 9:31:22 PM Liczba szacunów: 0
  • prz1993 / Natural Pałer!

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    Trening dla zaawansowanych

    31.01.2013 - BARKI LEKKO + PATYKI CIĘŻKO TRENING: 1. Wyciskanie hantli siedząc 5x12 12x30 / 12x30 / 12x30 / 12x30 / 12x30 12x32 / 12x32 / 12x32 / 12x32 / 12x32 2a. Unoszenie w opadzie 3x15 15x8 / 15x8 / 15x8 15x9 / 15x9 / 15x9 2b. Unoszenie bokiem 3x20 20x8 / 18x8 / 18x8 20x6 / 20x6 / 20x6 3a. Docisk wąsko 5x10 10x95 / 10x85 / 10x85 / 10x85 / 10x85 10x88 / 10x88 / 10x88 / 10x88 / 10x88 3b. Uginanie hantlami 5x10 10x20 / 10x18 / 10x18 / 10x18 / 10x18 10x19 / 10x19 / 10x19 / 10x19 / 10x19 4a. Francuz leżąc 4x12 12x35 / 12x35 / 12x35 / 12x35 12x38 / 12x38 / 12x38 / 12x38 4b. Uginanie sztangą 3x12 12x30 / 12x30 / 12x30 12x33 / 12x33 / 12x33 https://www.youtube.com/watch?v=kF7Mo8aGmV0 https://www.youtube.com/watch?v=UDLFEOmGbh0 Dzisiaj zimno, deszcz od rana, to i trening lepszy. Wycisku hantlami w ogóle nie poczułem, jakby nic nie ważyły. Za to potem ss jakoś dziwnie, prawie zero pompy, pomimo mniejszego ciężaru i dokładniejszych ruchów niż tydzień temu. Docisk poczułem dopiero w ostatniej serii, no i dropy zajechały. Uginanie hantlami też dopiero w ostatniej z problemami. Druga ss na lajcie. DIETA: 1. Płatki żytnie 120g + 6 białek + twaróg 50g + WPC C-6 20g 2. Ryż paraboiled 90g + rodzynki 70g + WPC C-6 60g (potreningowy) 3. Makaron pełnoziarnisty 80g + ryba 250g 4. Kasza jęczmienna 80g + ryba 250g 5. Twaróg 200g + 6 żółtek + wiórki 25g Od jutra już dodam kcal. Widzę ze pompa jest słaba, ogólnie średnio się czuję, a fatu nie przybywa. Trzeba coś działać ;-) Potreningowy /ObrazkiSFD/zdjeciaSFD2/1b171d904a72456fb16cbec9e62c60c1.jpg /ObrazkiSFD/zdjeciaSFD2/0ee54c272e734f85917748fee7fe5ef9.jpg

    Odpowiedzi: 953 Ilość wyświetleń: 20000 Data: 7/12/2013 1:32:53 PM Liczba szacunów: 0
  • prz1993 / Natural Pałer!

    Post
    Trening dla zaawansowanych

    16.07.2013 - BARKI CIĘŻKO + PATYKI LEKKO TRENING: 1. Wyciskanie z klatki 6x10 + drop 10x80 / 10x80 / 10x80 / 10x80 / 10x80 + 2 dropy 10x83 / 10x83 / 10x83 / 10x83 / 10x83 + 2 dropy 10x85 / 10x85 / 10x85 / 10x85 / 10x85 / 10x85 + 2 dropy 2. Wyciskanie zza karku 5x12 ------------------------------- ------------------------------- 12x70 / 12x70 / 12x70 / 12x70 / 12x70 3a. Francuz podchwytem 4x12 15x30 / 15x30 / 15x30 / 15x30 15x32 / 15x32 / 15x32 / 15x32 12x38 / 12x38 / 12x38 / 12x38 3b. Uginanie sztangą leżąc na brzuchu 4x12 15x20 / 15x20 / 15x20 / 15x20 15x22 / 15x22 / 15x22 / 15x22 12x28 / 12x28 / 12x28 / 12x28 4a. Odwrotne pompki 3x15 3s faza neg 20x0 / 20x0 / 20x0 20x0 / 20x0 / 20x0 15x8 / 15x8 / 15x8 4b. Uginanie hantlami siedząc 2x15 spięcie 2-3s 20x6 / 20x6 20x6 / 20x6 15x7 / 15x7 http://www.youtube.com/watch?v=sq5kTWCLEfs&feature=youtu.be http://www.youtube.com/watch?v=iknYiTYhJ1k&feature=youtu.be Dzisiaj już trening w pełni udany, z wielkimi chęciami do ćwiczenia ;-) Trochę wkvrwiała tylko beznadziejna pompa, ale po tkaim zmniejszeniu węgli to chyba normalne. Dalej lekkie zmiany w treningu. Wyebałem fejs pulla, zmieniłem podciąganie sztangi na wycisk zza karku. Razem w tygodniu na barki zostaną 3 wyciski i jedno unoszenie, zoabczymy jak będzie ;-) Pierwszy wycisk dość ciężko, drugi ze sporym zapasem. W łapkach zmniejszyłem ilość powtórzeń, 15 to chyba max dla mnie, powyżej już jakoś chuyowo czuję. DIETA: 1. Kasza jaglana 145g + ryba 280g 2. Żytnie 95g + czerwona porzeczka 200g + rodzynki 35g + WPC C-6 55g 3. Żołądki 300g + oliwa 15ml 4. 7 jajek + WPC 10g + oliwa 3ml 5. Twaróg 250g + wiórki 60g Miał być ryż rano, ale naszła mnie ochota na kasze %-) Trochę się obawiałem że znowu siądzie na kichach taka ilość, ale właśnie nic, nie poczułem że coś zjadłem ;-) A w szejku jak pisałem wcześniej - dzisiaj czerwona porzeczka %-) Dałem z C-6 truskawkowym, to nie to samo co z białą czekoladą SFD %-) I żeby potem nikt się nie pruł - 15 słodzików poszło, bo czerwona jeszcze kwaśniejsza od czarnej %-) /ObrazkiSFD/zdjeciaSFD2/132e787214ab4d15a0cbeb2c7c9ee4ec.jpg Zmieniony przez - prz1993 w dniu 2013-07-16 14:04:58

    Odpowiedzi: 953 Ilość wyświetleń: 20000 Data: 7/16/2013 2:04:10 PM Liczba szacunów: 0
  • prz1993 / Natural Pałer!

    Post
    Trening dla zaawansowanych

    29.07.2013 - PLECY CIĘŻKO + TYŁ BARKÓW I BIC LEKKO TRENING: 1. Podciąganie neutral 5x12-8 12x0 / 10x3 / 8x6 / 8x6 / 8x6 2. Ściąganie do karku 4x12-8 12x48 / 10x53 / 8x58 / 8x58 3. Wiosło w opadzie 4x12 12x64 / 12x64 / 12x64 / 12x64 4. Face pull 4x12 12x35 / 12x35 / 12x35 / 12x35 5. Modlitewnik jednorącz 5x12 12x13 / 12x13 / 12x13 / 12x13 / 12x13 http://www.youtube.com/watch?v=I6unkMcDg84&feature=youtu.be Jak pisałem wcześniej, od dzisiaj nowy plan. Drążek poszedł leciutko, lubię ten chwyt ;-) Ściąganie i wiosło w szybkim tempie, ciężarki też nie duże, ale plecy bardzo dobrze dostały ;-) FP dość lajtowo. Bicek ekspresowo, zmiana ręki, łyk wody i tak 5x. Paliło konkretnie ;-) DIETA: 1. Makaron 105g + 1 jajko + ryba 190g 2. Ryż brązowy 95g + WPC C-6 55g + wiórki 10g 3. Ryż paraboiled 90g + wątróbka 200g TRENING + od razu po rodzynki 130g + WPC C-6 40g 4. Mąka 115g + 6 białek + twaróg 50g + WPC SFD Econo 20g 5. Twaróg 200g + 6 żółtek + wiórki 9g Od dzisiaj +100kcal z ww rozłożone po wszystkich posiłkach, plus w sumie doszło mi 120kcal z gliceryny %-)

    Odpowiedzi: 953 Ilość wyświetleń: 20000 Data: 7/29/2013 10:28:35 PM Liczba szacunów: 0
  • prz1993 / Natural Pałer!

    Post
    Trening dla zaawansowanych

    8.08.2013 - PLECY LEKKO + TYŁ BARKÓW I BIC CIĘŻKO TRENING: 1a. Ściąganie do klaty nachwyt 5x10 10x57 / 10x57 / 10x57 / 10x57 / 10x57 10x59 / 10x59 / 10x59 / 10x59 / 10x59 1b. Wiosło hantlami leżąc 4x12 12x26 / 12x26 / 12x26 / 12x24 12x26 / 12x26 / 12x26 / 12x26 2. Podciąganie do szyi w opadzie 4x12 12x40 / 12x40 / 12x40 / 12x40 12x45 / 12x45 / 12x45 / 12x45 3. Uginanie hantlami młotkowo 5x8-12 12x18 / 10x21 / 8x24 / 8x24 / 8x24 12x20 / 10x23 / 8x26 / 8x26 / 8x26 4. Uginanie sztangą wąsko 4x8-12 12x30 / 10x34 / 8x38 / 8x38 12x32 / 10x36 / 8x40 / 8x40 http://www.youtube.com/watch?v=cOinMd_JMFk&feature=youtu.be http://www.youtube.com/watch?v=yUO96baAAbA&feature=youtu.be Ściąganie zrobione z zapasem. Do wiosła nie dodawałem ciężaru, ale zrobiłem wszystkie serie na 12x. W podciąganiu progres +5kg, ale dopiero uczę się tego ćwiczenia. Co raz lepiej wchodzi ;-) Młotki dobrze rozwaliły ramienny, potem już małym ciężarem spompowałem bicka i do domu %-) DIETA: 1. Makaron durum 110g + ryba 220g TRENING + od razu po rodzynki 130g + WPC c-6 45g 2. Ryż basmati 100g + ryba 220g (1h po treningu) 3. Ryż basmati 100g + wątróbka 200g 4. Mąka żytnia 115g + 1 jajko + twaróg 200g 5. 5 jajek + twaróg 50g + WPC C-6 15g

    Odpowiedzi: 953 Ilość wyświetleń: 20000 Data: 8/8/2013 1:42:24 PM Liczba szacunów: 0
  • prz1993 / Natural Pałer!

    Post
    Trening dla zaawansowanych

    15.08.2013 - PLECY LEKKO + TYŁ BARKÓW I BIC CIĘŻKO TRENING: 1a. Ściąganie do klaty nachwyt 5x10 10x57 / 10x57 / 10x57 / 10x57 / 10x57 10x59 / 10x59 / 10x59 / 10x59 / 10x59 10x61 / 10x61 / 10x61 / 10x61 / 10x61 1b. Wiosło hantlami leżąc 4x12 12x26 / 12x26 / 12x26 / 12x24 12x26 / 12x26 / 12x26 / 12x26 12x28 / 12x28 / 12x28 / 12x28 2. Podciąganie do szyi w opadzie 4x12 12x40 / 12x40 / 12x40 / 12x40 12x45 / 12x45 / 12x45 / 12x45 12x49 / 12x49 / 12x49 / 12x49 3. Uginanie hantlami młotkowo 5x8-12 12x18 / 10x21 / 8x24 / 8x24 / 8x24 12x20 / 10x23 / 8x26 / 8x26 / 8x26 12x22 / 10x25 / 8x28 / 8x28 / 8x28 4. Uginanie sztangą wąsko 4x8-12 12x30 / 10x34 / 8x38 / 8x38 12x32 / 10x36 / 8x40 / 8x40 12x34 / 10x38 / 8x42 / 8x42 http://www.youtube.com/watch?v=NVr8p4HxQVs&feature=youtu.be http://www.youtube.com/watch?v=ZfPVRwvebQE&feature=youtu.be Na szczęście poprzedni słaby trening był tylko jednorazowy, dzisiaj wszystko ładnie poszło ;-) Wiosło hantlami mega ćwiczenie, z ciężarem raczej nie ma co szaleć, ale dopięcie łopatką robi swoje ;-) Podciąganie już dość ciężko, ale tył bareczków dostał dobrze. Bicek jeszcze z zapasem. Na koniec brzuch, 4 seryjki i do domu. Na filmiku l-sit krótk bo już 2 seria, w pierwszej z minutę trzymam $-) DIETA: 1. Makaron durum 110g + ryba 220g TRENING + od razu po rodzynki 130g + WPC c-6 45g 2. Ryż basmati 100g + ryba 220g (1h po treningu) 3. Ziemniaki 680g + wątróbka 200g 4. Mąka żytnia 115g + 1 jajko + twaróg 200g 5. 5 jajek + twaróg 50g + WPC C-6 15g

    Odpowiedzi: 953 Ilość wyświetleń: 20000 Data: 8/15/2013 2:40:26 PM Liczba szacunów: 0
  • prz1993 / Natural Pałer!

    Post
    Trening dla zaawansowanych

    20.08.2013 - KLATA LEKKO + PRZÓD/BOK BARKÓW I TRIC CIĘŻKO TRENING: 1a. Pompki nogi wyżej 4x10 10x20 / 10x20 / 10x20 / 10x20 10x23 / 10x23 / 10x23 / 10x23 10x26 / 10x26 / 10x26 / 9x26 10x28 / 10x28 / 10x28 / 9x28 1b. Wyciskanie hantli poziomo 3x12 12x33 / 12x33 / 10x33 12x33 / 12x33 / 12x33 12x35 / 12x35 / 10x35 12x36 / 12x36 / 10x36 2. Wyciskanie hantli siedząc 5x8-12 12x33 / 10x36 / 8x39 / 8x39 / 8x39 12x34 / 10x37 / 8x40 / 8x40 / 8x40 12x35 / 10x38 / 8x41 / 8x41 / 6x41 12x35 / 10x38 / 8x41 / 8x41 / 8x41 3. Clean & press 4x10 --------------------- 10x51 / 10x51 / 10x46 / 10x46 10x49 / 10x49 / 10x49 / 10x49 10x51 / 10x51 / 10x51 / 10x51 4. Dipsy 5x8-12 12x8 / 10x14 / 8x20 / 8x20 / 8x20 12x12 / 10x18 / 8x24 / 8x24 / 8x24 12x14 / 10x21 / 8x28 / 8x28 / 8x28 12x18 / 10x26 / 8x34 / 8x34 / 7x34 5. Docisk wąsko 4x8-12 12x66 / 10x71 / 8x76 / 8x76 12x69 / 10x74 / 8x79 / 8x79 12x71 / 10x76 / 8x81 / 8x81 12x73 / 10x79 / 8x85 / 6x85 http://www.youtube.com/watch?v=zXb0X6r0Qm4&feature=youtu.be http://www.youtube.com/watch?v=tmbgRN5dolo&feature=youtu.be Dzisiaj na treningu, dzięki uprzejmości Wojtka z IHS, miałem możliwość przetestowania Iron Pumpa, ale o nim dokładnie niżej. Trening poszedł świetnie, podokładane gdzie dało radę ;-) Barki najmocniej dostały, świetnie mi dzisiaj weszły te ćwiczenia. Po Iron Pumpie znacznie większa pompa. Pobudzenia nie poczułem, skupienie trochę na plus. Rozpuszczalność widać na filmiku - miniimum piany, która i tak za moment opada. A co do smaku, to rewelacja! Za bardzo nie mam porównania do przedtreningówek, bo dużo ich nie jadłem, ale smak ananasowy - przepyszny! ;-) Ogólnie jeśli miałbym wystawić ocenę, to wyglądałoby to tak: Smak - 5/5 Pobudzenie - 1/5 Skupienie - 3/5 Rozpuszczalność - 5/5 Ogólnie - 4/5 ;-) (Wojtkowi ciut za dużo się sypło %-) ) http://imageshack.us/a/img41/8329/b9wb.jpg http://www.youtube.com/watch?v=tmbgRN5dolo&feature=youtu.be DIETA: 1. Makaron durum 110g + ryba 220g 2. Makaron durum 110g + wątróbka 200g TRENING + od razu po rodzynki 130g + WPC c-6 45g 3. Ryż basmati 100g + ryba 220g (1h po treningu) 4. Mąka żytnia 115g + 1 jajko + twaróg 200g 5. 5 jajek + twaróg 50g + WPC C-6 15g

    Odpowiedzi: 953 Ilość wyświetleń: 20000 Data: 8/20/2013 6:25:00 PM Liczba szacunów: 0