hammer

[...] juz koniec :-( Day 5 Delts + arms 1. BB overhead press 4x10 (30kg) (30kg) 2. DB lateral raises 4x12 (8kg) (6kg) 3. seated DB overhead press 4x12 (15kg) (14kg) 4. seated hammer chest press 4x12 (30kg) (28kg) 5a. ss DB curls 3x8 (9kg) (9kg) 5a. ss single cable arm extensions 3x 12 (9kg) (8kg) Dzis wznosy w bok robilam bardziej w wersji [...]

[...] SS DB lateral raise 12/12/amrap (6kg) 5b. SS seated cable row to abs 12/12/amrap (33kg) 6a. SS close grip bench press 3x6 (37,5kg) 6b. SS BB curl 3x6 (20kg) 7a. SS seated DB hammer curl 3x10 (9kg) 7b. SS one arm overhead cable extension 3x12 (9kg) Trening super, jakas moc byla i wszystko b.lekkie, moze wyjatkowo taki dobry tydzien, zobaczymy [...]

[...] (24kg)(24kg) 4a. SS seated chest press 3x10 (32kg)(30kg) 4b. SS seated DB lateral raises 3x10 (6kg)(6kg) 5a. SS rope upright row 2x12 (23kg) (20kg) 5b. SS shoulder press/hammer 2x12 (22kg) (20kg) 6a. SS dips 3x8 (mc+1kg) (mc/mc/mc) 6b. SS seated DB concentration curls 3x10 (10kg) (10kg) 7a. SS incline DB curl 3x10 (9kg) (9kg) 7b. SS one [...]

[...] SS seated chest press 3x10 (34kg)(32kg)(30kg) 4b. SS seated DB lateral raises 3x10 (7kg)(6kg)(6kg) 5a. SS rope upright row 2x12 (23kg) (23kg) (20kg) 5b. SS shoulder press/hammer 2x12 (24kg)(22kg) (20kg) 6a. SS dips 3x8 (+2kg) (mc+1kg) (mc/mc/mc) 6b. SS seated DB concentration curls 3x10 (10kg)(10kg) (10kg) 7a. SS incline DB curl 3x10 [...]

[...] cable row to abs 12/12/amrap (35kg) (35kg) (33kg) 6a. SS close grip bench press 3x6 (42,5kg) (40kg) (37,5kg) 6b. SS BB curl 3x6 (22,5kg) (22kg) (20kg) 7a. SS seated DB hammer curl 3x10 (9kg) (9kg) (9kg) 7b. SS one arm overhead cable extension 3x12 (10kg) (10kg) (9kg) Bardzo dawno nie robilam waskiego wyciskania, pewnie grubo ponad rok [...]

[...] 3x10 (36kg) (34kg)(32kg)(30kg) 4b. SS seated DB lateral raises 3x10 (7kg)(7kg)(6kg)(6kg) 5a. SS rope upright row 2x12 (23kg) (23kg) (23kg) (20kg) 5b. SS shoulder press/hammer 2x12 (25kg)(24kg)(22kg) (20kg) 6a. SS dips 3x8 (+3kg) (+2kg) (mc+1kg) (mc/mc/mc) 6b. SS seated DB concentration curls 3x10 (10kg) (10kg)(10kg) (10kg) 7a. SS incline [...]

[...] (38kg) (35kg) (35kg) (33kg) 6a. SS close grip bench press 3x6 (45kg) (42,5kg) (40kg) (37,5kg) 6b. SS BB curl 3x6 (22,5kg) (22,5kg) (22kg) (20kg) 7a. SS seated DB hammer curl 3x10 (10kg) (9kg) (9kg) (9kg) 7b. SS one arm overhead cable extension 3x12 (inny wyciag) (10kg) (10kg) (9kg) Dzis w wyciskaniu zolnierskim udalo mi sie ladnie [...]

[...] (35kg) (35kg) (33kg) 6a. SS close grip bench press 3x6 (46kg) (45kg) (42,5kg) (40kg) (37,5kg) 6b. SS BB curl 3x6 (23kg) (22,5kg) (22,5kg) (22kg) (20kg) 7a. SS seated DB hammer curl 3x10 (10kg) (10kg) (9kg) (9kg) (9kg) 7b. SS one arm overhead cable extension 3x12 (inny wyciag) (inny wyciag) (10kg) (10kg) (9kg) Wczorajszy DT lower body 2 1. [...]

[...] 4b. SS seated DB lateral raises 3x10 (7kg) (7kg) (7kg)(7kg)(6kg)(6kg) 5a. SS rope upright row 2x12 (24kg) (23kg) (23kg) (23kg) (23kg) (20kg) 5b. SS shoulder press/hammer 2x12 (28kg) (27kg) (25kg)(24kg)(22kg) (20kg) 6a. SS dips 3x8 (+4kg) (+4kg) (+3kg) (+2kg) (mc+1kg) (mc/mc/mc) 6b. SS seated DB concentration curls 3x10 (10kg) (10kg) [...]

[...] SS seated DB lateral raises 3x10 (7kg)(7kg) (7kg) (7kg)(7kg)(6kg)(6kg) 5a. SS rope upright row 2x12 (24kg) (24kg) (23kg) (23kg) (23kg) (23kg) (20kg) 5b. SS shoulder press/hammer 2x12 (28kg) (28kg) (27kg) (25kg)(24kg)(22kg) (20kg) 6a. SS dips 3x8 (+5kg) (+4kg) (+4kg) (+3kg) (+2kg) (mc+1kg) (mc/mc/mc) 6b. SS seated DB concentration curls 3x10 [...]

[...] (33kg) 6a. SS close grip bench press 3x6 (47,5kg) (46kg) (45kg) (42,5kg) (40kg) (37,5kg) 6b. SS BB curl 3x6 (25kg) (23kg) (22,5kg) (22,5kg) (22kg) (20kg) 7a. SS seated DB hammer curl 3x10 (10kg) (10kg) (10kg) (9kg) (9kg) (9kg) 7b. SS one arm overhead cable extension 3x12 (inny wyciag) (inny wyciag) (10kg) (10kg) (9kg) Wyciskanie wasko nagle [...]

DT upper 3+calves 1. DB bench press 4x8 (22kg/20/20/20) (18kg) 2. BB seated overhead press 4x10 (32,5kg) (30kg) 3. Pec dec 4x15 (25kg)(23kg) 4. Hammer chest press 4x12 (34kg) (32kg) 5. DB front raises 4x12 (7kg) (6kg) 6. Seated calves raises 3x30 (50kg) (50kg) 7. Standing calves raises 3x30 (70kg) (70kg) Dzis lydki robione clusterami, [...]

Wczorajszy DT upper 3+calves 1. DB bench press 4x8 (przez pomylke zrobilam ze sztanga, 46kg) (22kg/20/20/20) (18kg) 2. BB seated overhead press 4x10 (32,5kg)(32,5kg) (30kg) 3. Pec dec 4x15 (27kg) (25kg)(23kg) 4. Hammer chest press 4x12 (35kg) (34kg) (32kg) 5. DB front raises 4x12 (7kg) (7kg) (6kg) 6. Seated calves raises 3x30 (56kg) (50kg) [...]

Wczorajszy DT upper 3+calves 1. DB bench press 4x8 (20kg) (przez pomylke zrobilam ze sztanga, 46kg) (22kg/20/20/20) (18kg) 2. BB seated overhead press 4x10 (32,5kg) (32,5kg)(32,5kg) (30kg) 3. Pec dec 4x15 (29kg)(27kg) (25kg)(23kg) 4. Hammer chest press 4x12 (35kg) (35kg) (34kg) (32kg) 5. DB front raises 4x12 (7kg) (7kg) (7kg) (6kg) 6. Seated [...]

[...] lift 6/5/4/6/5/4 (77,5kg/80/82,5/80/82,5/85) 2a. SS bench press 8/7/6/8/7/6 (40kg/42,5/45/42,5/45/47,5) 2b. SS undergrip BB row 8/7/6/8/7/6 (45kg/50/52,5/50/52,5/55) 3a.SS hammer strength high row 12/10/8 (50kg/55/60) 3b. SS both hands DB row 3x12 (16kg) 4. leg raises from hang 12/12/12/max W tym martwym spory zapas mialam, tu mi az tak duzo [...]

[...] (6kg) 3. Cable lateral raises 4x15 (8kg) 4. DB seated shoulder press 4x8 (16kg) 5. Smith shoulder press 4x10 (30kg) 6. Cable fly 4x20 (5,5 jednostki nieznane) 7. Incline hammer chest press 4x12 (zamiana na linki) 8. Bent over rear delt fly 4x12 (4kg) Dzien mialam slaby generalnie, troche humor sie poprawil na silce, ale i tak trening robiony [...]

[...] 3 x12 2.Podciąganie 4 xmaxx 3.Wiosło hantlą miramida odwrotna + 2R 4.Rzymska 4 x20 5.Szrugs 3 x20 Środa: OFF Czwarek: BARKI + TRICEPS 1.Wyciskanie na maszynie typu hammer 3 x10 2.Unoszenie na boki hantli 4 x8-10 3.MP piramida odwrotna +2R 4.Unoszenie w przód chwytem młotkowym 3 x10 5.Tył barków na maszynie 3 x10 1.Dips 4 x8 2.Kickback 4 [...]

[...] 1.Dips 4x8 10 x8/10 x8/10 x8/10 x8 2.Uginanie ramion z sztangą prostą 4x8 40 x8/40 x8/40 x6/- 3a.Francuz leżąc 3x12 35 x12/35 x12/35 x12/35 x12 3b.Uginanie na maszynie typu hammer 3 x12 15 x12/15 x12/15 x12/15 x12 Tren OK miska: była trzymana + duża pizza jako czit. Wtorek Plecy + tył barków + brzuch 1.MC 5x5 40 x5/60 x5/80 x5/100 x5/110 x5 40 [...]

pt 12.08.2011 BARKI -wyciskanie sprzed głowy-smith 60x10 60x10 80x8 100x8 100x8 -wyciskanie na maszynie hammer 40(na stronę)x10 50x10 60x6 -unoszenie sztangielek bokiem potrójny dropset zaczynając od 15-stek,a kończąc na ósemkach,2 takie serie -unoszenie w opadzie 22x12 22x12 na koniec jeszcze łydki które zrobiłem pierwszy raz od jakiegoś [...]

so 13.08.2011 PLECY -ściąganie do klatki szeroko 50x20 70x15 90x12 110x12 -wiosłowanie na maszynie hammer jedną ręką 60x12 80x12 100x10 -wiosłowanie sztangą 100x10 140x10 -ściąganie do klatki wąsko uchwyt V 90x10 90x10 Wrażenia: Fajny lekki i szybki trening zajął mi jakieś 30min.puki co bez ciągów bo jeszcze palec pobolewa i przez to nie mam [...]