pull

[...] raises 4x10 (5kg) (5kg) (4kg) 2b. Seated DB overhead press 4x12 (14kg) (13kg) (12kg) 3a. One arm cable lateral raises 4x15 (7,5kg) (7kg) (6kg) 3b. Cable rope face pull 4x20 (3 sztabki +2kg) (3 sztabki) (?) 4. DB supported kickback 4x20 (6kg) (5kg) (4kg) 5. One arm overhead extension 4x10 (6kg) (6kg) (5kg) 6. Cable arms extensions [...]

[...] (5kg) (5kg) (4kg) 2b. Seated DB overhead press 4x12 (14kg) (14kg) (13kg) (12kg) 3a. One arm cable lateral raises 4x15 (7,5kg) (7,5kg) (7kg) (6kg) 3b. Cable rope face pull 4x20 (3 sztabki+3kg) (3 sztabki +2kg) (3 sztabki) (?) 4. DB supported kickback 4x20 (7kg) (6kg) (5kg) (4kg) 5. One arm overhead extension 4x10 (7kg) (6kg) (6kg) (5kg) [...]

DT upper body 1. Lat pull down 3x12 (36kg) 2. One arm standing DB shoulder press 3x10 (12kg) 3a. Seated high row 3x12 (50kg) 3b. Seated DB lateral raise 3x12 (4kg) 4a. Seated shoulder press 10/10/amrap (12kg) 4b. Seated row 12/12/amrap (35kg) Szybki i przyjemny trening, nie oplaca sie robic lekko, bo nawet robiac do upadku nie bedzie sie wyprutym [...]

DT upper body 1. Lat pull down 3x12 (41kg) (39kg) (38kg) (36kg) 2. One arm standing DB shoulder press 3x10 (16kg) (16kg) (13kg) (12kg) 3a. Seated high row 3x12 (57,5kg) (55kg) (55kg) (50kg) 3b. Seated DB lateral raise 3x12 (6kg)(6kg) (5kg) (4kg) 4a. Seated shoulder press 10/10/amrap (16kg) (15kg) (13kg) (12kg) 4b. Seated row 12/12/amrap [...]

DT upper body 1. Lat pull down 3x12 (42kg) (41kg) (39kg) (38kg) (36kg) 2. One arm standing DB shoulder press 3x10 (16-17-17kg) (16kg) (16kg) (13kg) (12kg) 3a. Seated high row 3x12 (57,5kg) (57,5kg) (55kg) (55kg) (50kg) 3b. Seated DB lateral raise 3x12 (7kg) (6kg)(6kg) (5kg) (4kg) 4a. Seated shoulder press 10/10/amrap (17kg) (16kg) (15kg) [...]

Wczorajszy DT upper 2 1. Military press 12/10/8/6 (27,5kg/30/32/34) 2. Pendlay row 4x12 (45kg) 3a. Seated DB press 3x 12 (12kg) 3b. Under grip lat pull downs 3x15 (32kg) 4a. Dips 3x12 (maszyna, -14kg) 4b. Smith overhead press 3x15 (25kg) 5. Cable arms extension 3x15 (16kg) Trening bez jakiegos fajnego powera, ale zaliczony jak trzeba.

DT upper 1 1. Military press 12/10/8/6 (28kg/31/33/35) (27,5kg/30/32/34) 2. Pendlay row 4x12 (47,5kg) (45kg) 3a. Seated DB press 3x 12 (13kg) (12kg) 3b. Under grip lat pull downs 3x15 (34kg) (32kg) 4a. Dips 3x12 (-12kg) (maszyna, -14kg) 4b. Smith overhead press 3x15 (26kg) (25kg) 5. Cable arms extension 3x15 (17kg) (16kg) Niby takie [...]

[...] (28kg/31/33/35) (27,5kg/30/32/34) 2. Pendlay row 4x12 (49kg) (48kg) (47,5kg) (45kg) 3a. Seated DB press 3x12 (14kg) (13kg) (13kg) (12kg) 3b. Under grip lat pull downs 3x15 (36kg)(36kg) (34kg) (32kg) 4a. Dips 3x12 (-10kg) (-12kg) (-12kg) (maszyna, -14kg) 4b. Smith overhead press 3x15 (28kg) (27kg) (26kg) (25kg) 5. Cable arms [...]

Upper I 1. BB row overgrip 12/10/8/6 (35kg/40/42,5/45) 2. BB bench press 12/10/8/6 (40kg/42/44/46) 3. Both hand DB row incline bench supported 4x12 (14kg) 4. Lat pull down overgrip 4x15 (32kg) 5a. SS Incline DB press 3x12 (14kg) 5b. SS Straight arm pulldowns 3x15 (27kg) 6. Supinated DB curls 12/10/8/6 (8kg/9/10/10) Chyba nigdy nie robilam bench [...]

[...] press 12/10/8/6 (40kg/45/47,5/50 4rep.) (41kg/44/46/48) (41kg/43/45/47) (40kg/42/44/46) 3. Both hand DB row incline bench supported 4x12 (20kg) (18kg) (16kg) (14kg) 4. Lat pull down overgrip 4x15 (36kg) (36kg) (34kg) (32kg) 5a. SS Incline DB press 3x12 (18kg) (17kg) (16kg) (14kg) 5b. SS Straight arm pulldowns 3x15 (34kg) (32kg) (29kg) (27kg) [...]

Day 2, back 1. BB row undergrip 8/7/6/8/7/6 (40kg/42,5/45/42,5/45/47,5) 2a. SS hammer high row 4x10 (+30kg) 2b. SS cable pull around 4x12 (dziwne oznaczenie ciezaru, niby opor 8,0, w miare lekko) 3a. SS stiff arm pulldowns 4x12 (29kg) 3b. Tbar row 4x12 (sztanga+20kg) 4. Lat pulldowns neutral 3x15 (29kg) Fajny ten trening, w miare szybki :-) Dzis [...]

Day 3, delts 1. Seated military press 8/7/6/8/7/6 (30kg/31/32/31/32/33) 2a. SS gironda swing 4x10 (4kg) 2b. SS DB shoulder press 4x10 (12kg) 3a. SS Rope face pull with rotation 4x20 (15kg) 3b. SS bentover DB lateral raises 4x12 (4kg) 4. Hammer shoulder press 3x15 (20kg) Szybki trening, ale i tak czasu zabraklo na cardio tuz po treningu, wiec [...]

[...] (jak poprzednio) (42,5kg/45/47,5/45/47,5/50) (40kg/42,5/45/42,5/45/47,5) 2a. SS hammer high row 4x10 (+40kg) (+37,5kg) (+35kg) (+30kg) 2b. SS cable pull around 4x12 (12,5) (10)(9,0 - nie wiem jakie to sa jednostki) (dziwne oznaczenie ciezaru, niby opor 8,0, w miare lekko) 3a. SS stiff arm pulldowns 4x12 (inny wyciag) [...]

[...] (31kg/32/33/32/33/34) (30kg/31/32/31/32/33) 2a. SS gironda swing 4x10 (5kg) (5kg) (4kg) (4kg) 2b. SS DB shoulder press 4x10 (13kg) (13kg) (13kg) (12kg) 3a. SS Rope face pull with rotation 4x20 (18kg) (17kg) (17kg)(15kg) 3b. SS bentover DB lateral raises 4x12 (5kg) (4kg) (4kg)(4kg) 4. Hammer shoulder press 3x15 (23kg) (22kg) (22kg) (20kg) [...]

[...] (jak poprzednio) (42,5kg/45/47,5/45/47,5/50) (40kg/42,5/45/42,5/45/47,5) 2a. SS hammer high row 4x10 (+42,5kg) (+40kg) (+40kg) (+37,5kg) (+35kg) (+30kg) 2b. SS cable pull around 4x12 (13,5) (13,0) (12,5) (10)(9,0 - nie wiem jakie to sa jednostki) (dziwne oznaczenie ciezaru, niby opor 8,0, w miare lekko) 3a. SS stiff arm pulldowns 4x12 [...]

[...] 2a. SS gironda swing 4x10 (5kg) (5kg) (5kg) (5kg) (4kg) (4kg) 2b. SS DB shoulder press 4x10 (14kg) (14kg) (13kg) (13kg) (13kg) (12kg) 3a. SS Rope face pull with rotation 4x20 (19kg) (19kg) (18kg) (17kg) (17kg)(15kg) 3b. SS bentover DB lateral raises 4x12 (6kg) (6kg) (5kg) (4kg) (4kg)(4kg) 4. Hammer shoulder press 3x15 [...]

[...] 2a. SS gironda swing 4x10 (5kg) (5kg) (5kg) (5kg) (5kg) (4kg) (4kg) 2b. SS DB shoulder press 4x10 (15kg) (14kg) (14kg) (13kg) (13kg) (13kg) (12kg) 3a. SS Rope face pull with rotation 4x20 (19kg) (19kg) (19kg) (18kg) (17kg) (17kg)(15kg) 3b. SS bentover DB lateral raises 4x12 (6kg) (6kg) (6kg) (5kg) (4kg) (4kg)(4kg) 4. Hammer shoulder [...]

[...] bo jestem obolala po tym wczorajszym, objetosc rzeczywiscie spora tego byla, ale trening dolu mam teraz tylko 1 x w tyg, jeszcze tylo widze martwy klasyczny mam w dniu pull, poza tym gora tylko, no zobaczymy jak bedzie dalej. Kroki to jakis taki juz nawyk, dobijam bez klopotu jednym spacerem wieczorem. A kardio to teraz okrojone mam dosc [...]

Wczorajszy DT 1, upper 1 1a. ss seated DB shoulder press 5x8 (16kg) (14kg) 1b. ss cable pull around 5x10 (14,0) (maszyna, poziom 13,5) 2. smith overhead press 3x12 (27,5kg) (25kg) 3. BB bench press 4x8 (42,5) (40kg) 4. DB supinated curls 4x12 (9kg) (9kg) I dzisiejszy DT 2, Lower 1. rdl 4x12 (62,5kg) (60kg) 2. hip thrust 4x12 (145kg) [...]

Wczorajsz y DT 1, upper 1 1a. ss seated DB shoulder press 5x8 (17kg) (16kg) (16kg) (14kg) 1b. ss cable pull around 5x10 (15,0)(14,5) (14,0) (maszyna, poziom 13,5) 2. smith overhead press 3x12 (32,5kg) (30kg) (27,5kg) (25kg) 3. BB bench press 4x8 (46kg) (44kg) (42,5) (40kg) 4. DB supinated curls 4x12 (10kg) (10kg) (9kg) (9kg) I dzisiejszy DT [...]