grip

[...] 1a. Lat pulldown 4x10-8** 1b. Cable pulldown 4x15-12** 2. Dead stop smith row 3x10** up to 130kg + backoff 3. Seated iso lateral hammer row 3x10* + backoff 4. Seated neutral grip low row 4x15-12 5a. Db rear delts row 4x15 5b. Smith shrugs behind back 4x12 6. Smith rack pull 5x12-8* up to 150kg 7. Cable arm curl 4x15-12 8. Calf press 4x12* Cardio [...]

[...] incline hammer press 3x10** 50/60/60kg 3. Smith flat press 2x8** 110/110kg 4a. Cable crossovers 4x20-15 4b. Waldi machine standing lateral raises 4x20 5a. Seated neutral grip chest press 3x15 5b. Pec deck 3x15 6. Iso lateral seated delts hammer press 3x15 20/30/35kg 7. Waldi machine standing lateral raises 1x10 drop 1x10 drop 1x10 drop 1x12 [...]

[...] 6x12-10 21/31/31/34/34/34kg A3. Db shrugs 21/31/31/34/34/34kg A4. Band pullovers 6x12 https://youtu.be/z0tAT7487VU B1. Band lat pulldown 4x20 B2. Band underhand close grip lat pulldown 4x12 B3. Bb row 4x10 50kg https://youtu.be/TaOtQGcZuJ4 C1. Rear delts bb row 4x15 up to 40kg C2. Bb curl 4x10 up to 40kg https://youtu.be/mrfEmuLYJGI D1. Db [...]

[...] 1b. Band lat pulldown 4x20 2a. Db row 4x10* 31kg 2b. Db deadlift partial 4x10* 31kg 3. Single arm band row 4x12 4a. Band rear delts 4x20 4b. Db shurgs 4x15 31kg 5. Band fat grip arm curl (preacher curl) 3x15* 6. Db arm curl 4x12 21kg 7. Db hammer curl 2x15 21kg 8a. Abs crunches 4x15 8b. Leg raises 4x15 Cardio Rano na czczo 40 min Po treningu 40 [...]

[...] Cable crossovers 3x15** + drop 2. Incline smith press 2x9** 100/110kg backoff 90kg/12 3. Db floor press 4x15/10 30/34/38/38kg 4a. Butterfly 4x15 4b. Seated machine neutral grip chest press 4x12-8 5. Seated db lateral raises 5x20-16 12/14/16/18/20kg 6. Cable front raises 4x15-12 Cardio Rano na czczo 45 Minut Z dupy trening Mimo ze po [...]

Wczoraj BACK 1. Lat pulldown 3x12 90/full stack/full stack backoff 80/15 2. Bent over bb row 3x9*** 120/135/150kg backoff 110kg/12 https://youtu.be/DZaMXqTGwR0 3a. Neutral grip lat pulldown 4x12 3b. Pullovers 4x15-12 4. Chest supported row 3x8* 60/70/80kg + drop https://youtu.be/8g2hoLNVVs0 5. Underhandgrip low row 4x15 6. Smith rack pull 3x10* [...]

[...] wczoraj przesadziłam z białkiem i tłuszczami a za mało węgli było. Treningu nie było, źle się czułam po jazdach, wieczorkiem zapakowałam się w wyro wypiłam theraflu maxi grip, antybiotyk skończyłam w sobotę 3 dniowy ale podobno działa ok 10 dni. No to u mnie nic nie zdziałał. Dziś mi jest mi wyjątkowo źle mam dreszcze, zimno mi i siedzę w [...]

[...] type, and two with facioscapulohumeral type were given clenbuterol (30 or 40 micrograms/day) for 6 to 18 months. We evaluated muscle strength of isometric contraction, grip and pinch power, compound muscle action potentials of intrinsic muscles, vital capacity, urinary creatinine excretion, and muscle CT. Power and volume of well preserved [...]

[...] 2a.Bułgary TRX 3*12 2*7kg 2b.One leg HT 3*15 7kg 2c.Wznosy z opadu 3*15-20 kombinacje alpiejskie z ustawieniem, bolawki rzymskiej brak 2d.Brzuchy z piłką pilatesową 3*20 3a.Ściąganie drążka 3*15 30kg 3b.Wyciskanie leżąc reverse grip 3*12 25kg 3c.Plank na piłce 3*45sek 3d.Burpees *10 /SFD/2022/2/28/07c2528b2a3a4f2d8cb9ea245d2ffbc7.jpg

[...] & Białko 40g Mleko ~100ml Fish oil/flaxseed oil 30ml /SFD/Images/2015/12/31/c019561c807b45cb83eceae268d09bfb.png TRENING B A1 45degrees incline dumbell bench press pronating grip 5x5 4210 rest 120sec T1:15kg/17,5/20/22,5/22,5 A2 Seated E Z bar biceps curl 5x5 4210 rest 120sec T1:30kg/30/30/3x35/3x35 B1 Barbell bench press to Neck / smith [...]

[...] /SFD/Images/2015/12/31/1cc73814330e44f2a9d56e27864fa846.png TRENING B A1 45degrees incline dumbell bench press pronating grip 5x5 4210 rest 120sec T1:15kg/17,5/20/22,5/22,5 T2:20kg/22,5/22,5/25/25 T3:22,5kg/25/25 A2 Seated E Z bar biceps curl 5x5 4210 rest 120sec T1:30kg/30/30/3x35/3x35 [...]

[...] & Białko 40g Mleko ~100ml Fish oil/flaxseed oil 30ml /SFD/Images/2015/12/31/d780bc541c464d968c01cc0b3466de70.png TRENING B A1 45degrees incline dumbell bench press pronating grip 5x5 4210 rest 120sec T1:15kg/17,5/20/22,5/22,5 T2:20kg/22,5/22,5/25/25 T3:22,5kg/25/25 T4:22,5kg/25/27,5/27,5/30 A2 Seated E Z bar biceps curl 5x5 4210 rest 120sec [...]

[...] C1 chest dips 5x2-4 3010 10sec T1:cw+5kg/+10/+15/+15/- T2:cw+10kg/+15/+15/+15/+15 T3:cw+15kg/20/20/20/20 C2 45 degrees incline D/B bench press pronating grip 5x2-4 4010 10sec z neutrala na dole przechodzisz na pronacje T1:25kg/27,5/27,5/27,5/- T2:22,5kg/25/27,5/27,5/25 T3:27,5kg/30/30/30/30 C3 bench press 5x2-4 4110 10sec [...]

[...] LBS: 20kg/5x2, 50kg/3, 60kg/2, 70kg/5x5 BP: 20kg/5x2, 40kg/3, 60kg/2, 67,5kg/5x5 Karlsen squat: 50kg/5x4 DB schoulder press: 7,5kg/12, 15kg/5, 22,5kg/5, 15kg/20 Close grip pin press: 20kg/5x2, 40kg/5, 50kg/5, 60kg/5, 45kg/12 Single arm farmer's walk: 20kg x 4 rundy Przerzucony: 8 232,5 kg Cardio: 50 min Trening dość przyjemny. Jutro pull [...]

[...] 50kg/3, 62,5kg/2, 72,5kg/5x5 Karlsen squat: 50kg/5x4 DB schoulder press: 5kg/12, 10kg/5, 17,5kg/5, 22,5kg/12, 15kg/25 Bench press: 20kg/5x2, 40kg/3, 60kg/2, 70kg/5x5 Close grip pin press: 20kg/5, 40kg/5, 52,5kg/5, 62,5kg/5, 45kg/16 Single arm farmer's walk: 20kg x 4 rundy Przerzucony: 9 017,5 kg (+ 865 kg) Cardio: 50 min Trochę obawiałem się [...]

[...] 67,5kg/2, 75kg/5x5 Bench press: 20kg/5x2, 40kg/3, 50kg/3, 60kg/2, 70kg/5x5 Karlsen squat: 60kg/5x4 DB schoulder press: 5kg/12, 12,5kg/5, 17,5kg/5, 25kg/4, 17,5kg/20 Close grip pin press: 20kg/5, 40kg/5, 55kg/5, 65kg/5, 47,5kg/16 Single arm farmer's walk: 20kg x 4 rundy Przerzucony: 9 140 kg (+ 122,5 kg) Cardio: 45min Siady poszły mi elegancko, [...]

01.06.2021- trening 72 Pull hyper: Snatch grip RDL: 50kg/5x2, 75kg/8x4 SSB Good morning: 20kg/8, 42,5kg/8x4 Behind the neck pull down: 25kg/12, 35kg/10, 40kg/10, 47,5kg/8 Chest supported DB row: 10kg/8, 17,5kg/8, 22,5kg/8, 27,5kg/10, 20kg/16 Seated precher curl: 10kg/12, 12,5kg/10x2, 13,75kg/8 Zercher curl: 10kg/10x3 Przerzucony: 9 100 kg (- 260 [...]

[...] 82,5kg/5x5 Bench press: 20kg/5, 40kg/5, 52,5kg/3, 62,5kg/3, 72,5kg/5x5 Karlsen squat: 62,5kg/5x4 DB Schoulder press: 7,5kg/12, 10kg/5, 15kg/5, 20kg/5, 15kg/22 Close grip pin press: 20kg/5, 40kg/5, 60kg/5, 70kg/5, 52,5kg/15 Single arm farmer's walk: 22,5kg x 4 rundy Przerzucony: 9 760 kg (- 112,5 kg) Cardio: 40 min Pomiary dziś były i w [...]

[...] 77,5kg/3x7 RPE 7,5 Bench press: 20kg/5, 40kg/5, 50kg/3, 60kg/2, 67,5kg/3 RPE 8,5, 65kg/3x6 RPE7 DB schoulder press: 7,5kg/24, 12,5kg/5, 15kg/5, 17,5kg/11, 12,5kg/19 Close grip pin press: 20kg/5, 40kg/5, 47,5kg/5, 55kg/5, 40kg/17 Single arm farmer's walk: 20kg x 4 rundy Przerzucony: 7 487,5 kg (- 2 760 kg) Cardio: 25 min Wprowadziłem nowe [...]

Dokładnie taką taktykę przyjąłem na ten wieczór :-)) 06.07.2021- trening 92 Pull- hyper Snatch grip dead lift: 50kg/5x2, 65kg/5, 72,5kg/8x4 Good morning: 20kg/8, 40kg/8x3 Lat pull down: 30kg/12, 40kg/10x2, 50kg/8 Chest supported row: 12,5kg/12, 17,5kg/8, 22,5kg/8, 27,5kg/8, 20kg/16 Seated 45* DB curl: 5kg/12, 7,5kg/10x2, 10kg/8 Bag from the box: [...]