push &,

[...] 32 kg x 13 4. Smith press high incline 60° 2x10-12 60 kg x 6, 80 kg x 12, 80 kg x 11 5. Dumbell lateral raise 3x12 + 12 połówek 10 kg x 12 + 6, 8 kg x 12 + 6 6. Triceps pushdown 1x10-12, 1x12-15, 1x12-15 + 2xds 23 kg x 10, 36 kg x 10, 50 kg x 6, 59 kg x 11, 50 kg x 14 Notatnik: 1. Smith incline - 60 kg x 10, 80 kg x 6, 95 kg x 3, 107 kg x [...]

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 + [...]

[...] kg x 9, 32 kg x 10 4. Smith press high incline 60° 2x10-12 60 kg x 6, 80 kg x 10, 70 kg x 12 5. Dumbell lateral raise 3x12 + 12 połówek 10 kg x 14, 10 kg x 14 6. Triceps pushdown 1x10-12, 1x12-15, 1x12-15 + 2xds 16 kg x 10, 21 kg x 9, 18 kg x 11, 14 kg x 17 Notatnik: 1. Smith incline - 60 kg x 10, 80 kg x 6, 95 kg x 3, 105 kg x 8 bardzo [...]

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 [...]

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 [...]

[...] x 12 4. Smith press high incline 60° 2x10-12 60 kg x 6, 80 kg x 9, 70 kg x 12 5. Dumbell lateral raise 3x12 + 12 połówek 9 kg x 13+8, 9 kg x 12+8, 9 kg x 10+6 6. Triceps pushdown 1x10-12, 1x12-15, 1x12-15 + 2xds 11 kg x 10, 18 kg x 14, 21 kg x 11, 16 kg x 17 Notatnik: 1. Smith incline - 60 kg x 10, 80 kg x 6, 95 kg x 3, 105 kg x 8 bez [...]

[...] press high incline 60° 2x10-12 60 kg x 6, 80 kg x 9, 72 kg x 11 5. Dumbell lateral raise 3x12 + 12 połówek 10 kg x 12 + 10, 10 kg x 12 + 9, 8 kg x 14 + 12 6. Triceps pushdown 1x10-12, 1x12-15, 1x12-15 + 2xds 14 kg x 10, 21 kg x 11, 18 kg x 11, 14 kg x 16 Notatnik: 1. Smith incline - 60 kg x 10, 80 kg x 6, 95 kg x 3, 107 kg x 7 czucie i [...]

18.04.2024 - PUSH #1 Siłka: x 1. Seated cable fly 2x12-15 10 kg x 10, 15 kg x 6, 20 kg x 12, 15 + 1 kg x 13 2. Hammer incline press - 2x6-8, 1x12-15 20 kg x 10, 35 kg x 6, 50 kg x 8, 50 kg x 7, 35 kg x 13 3. Dumbell incline press 30° 1x6-8, 1x8-10, 1x12-15 26 kg x 6, 30 kg x 3, 34 kg x 2, 38 kg x 7, 34 kg x 9, 26 kg x 12 4. Shoulder hammer [...]

[...] press high incline 60° 2x10-12 60 kg x 6, 80 kg x 10, 75 kg x 11 5. Dumbell lateral raise 3x12 + 12 połówek 10 kg x 15 + 12, 10 kg x 13 + 10, 10 kg x 13 + 8 6. Triceps pushdown 1x10-12, 1x12-15, 1x12-15 + 2xds 14 kg x 10, 18 kg x 13, 18 kg x 11, 14 kg x 14 + ds 9 kg x 10 Notatnik: 1. Smith incline - 60 kg x 10, 80 kg x 6, 95 kg x 3, 107 kg [...]

25.04.2024 - PUSH #1 Siłka: x 1. Seated cable fly 2x12-15 10 kg x 10, 15 kg x 6, 20 kg x 12, 15 + 1 kg x 14 2. Hammer incline press - 2x6-8, 1x12-15 25 kg x 10, 40 kg x 5, 52 kg x 8, 52 kg x 8, 37 kg x 12 3. Dumbell incline press 30° 1x6-8, 1x8-10, 1x12-15 24 kg x 8, 30 kg x 3, 34 kg x 8, 34 kg x 5, 24 kg x 13 4. Shoulder hammer press 1x10-12, [...]

[...] 60° 2x10-12 60 kg x 6, 82 kg x 9, 77 kg x 11 5. Dumbell lateral raise 3x12 + 12 połówek 6 kg x 10, 9 kg x 6, 12 kg x 13 + 6,10 kg x 13 + 12, 10 kg x 12 + 12 6. Triceps pushdown 1x10-12, 1x12-15, 1x12-15 + 2xds 14 kg x 10, 21 kg x 10, 18 kg x 12, 14 kg x 17 + ds 11 kg x 8 + ds 9 kg x 8 Notatnik: 1. Smith incline - 60 kg x 10, 80 kg x 6, 95 [...]

2.05.2024 - PUSH #1 Siłka: x 1. Seated cable fly 2x12-15 10 kg x 10, 15 kg x 6, 20 kg x 14, 20 kg x 12 2. Hammer incline press - 2x6-8, 1x12-15 25 kg x 10, 40 kg x 5, 55 kg x 8, 55 kg x 8, 37 kg x 13+2 3. Dumbell incline press 30° 1x6-8, 1x8-10, 1x12-15 24 kg x 8, 30 kg x 3, 36 kg x 7, 32 kg x 9, 26 kg x 12 4. Shoulder hammer press 1x10-12, [...]

9.05.2024 - PUSH #1 Siłka: x 1. Seated cable fly 2x12-15 10 kg x 10, 15 kg x 6, 20 + 1 kg x 14, 20 kg x 14 2. Hammer incline press - 2x6-8, 1x12-15 20 kg x 10, 35 kg x 6, 50 kg x 2, 57 kg x 7, 57 kg x 6, 38 kg x 14+1 3. Dumbell incline press 30° 1x6-8, 1x8-10, 1x12-15 24 kg x 8, 30 kg x 3, 38 kg x 7, 34 kg x 7, 26 kg x 14 4. Shoulder hammer [...]

[...] 60 kg x 6, 75 kg x 3, 85 kg x 8, 80 kg x 9 5. Dumbell lateral raise 3x12 + 12 połówek 7 kg x 10, 10 kg x 6, 14 kg x 13 + 12, 14 kg x 11+12, 12 kg x 11+15 6. Triceps pushdown 1x10-12, 1x12-15, 1x12-15 + 2xds 14 kg x 10, 21 kg x 11, 21 kg x 10, 18 kg x 13 + ds 14 kg x 8 + ds 9 kg x 9 Notatnik: 1. Smith incline - 60 kg x 10, 80 kg x 6, [...]

16.05.2024 - PUSH #1 Siłka: x 1. Seated cable fly 2x12-15 10 kg x 10, 15 kg x 6, 20 + 1 kg x 11, 20 + 1 kg x 10 2. Hammer incline press - 2x6-8, 1x12-15 20 kg x 10, 35 kg x 6, 50 kg x 2, 58 kg x 7, 58 kg x 6, 40 kg x 13+1 3. Dumbell incline press 30° 1x6-8, 1x8-10, 1x12-15 26 kg x 6, 32 kg x 3, 38 kg x 7, 34 kg x 8, 30 kg x 13 4. Shoulder [...]

31.05.2024 - PUSH #1 Siłka: x 1. Seated cable fly 2x12-15 10 kg x 10, 15 kg x 6, 20 + 2 kg x 11, 20 + 2 kg x 10 2. Hammer incline press - 2x6-8, 1x12-15 20 kg x 10, 35 kg x 6, 50 kg x 2, 62 kg x 7, 62 kg x 7, 45 kg x 12+2 3. Dumbell incline press 30° 1x6-8, 1x8-10, 1x12-15 26 kg x 6, 34 kg x 3, 42 kg x 7, 38 kg x 9, 32 kg x 10 4. Shoulder [...]

[...] lawka 5x6-8 20x8/22.5x8/25x8/27.5x6/30x5 2a. mlotki 4x6-8 10x8/12x310x4/10x6/10x6--->wciaz sie rzucam na 12 ale nie jest mi dane 2b. rozpietki 4x8-10 8x10/8x9/8x8/8x8 3. push press 5x6-8 15x8/17.5x8/20x6/22.5x6/25x4 4a. wznosy lawka 60' 3x8-10 7x10/7x9/7x8 4b. podciaganie wzdluz tulowia 3x8-10 16x9/16x8/16x6 4c. wznosy sztangi przodem 3x8-10 [...]

[...] pochadzace z: indyka oliwy i jaj trening: 1. wycisk skos 5x5 22.5x5/25x5/27.5x5/30x3/32.5x1 2a. rozpietki skos 4x6-8 9x8/9x8/9x8/9x7 2b. pompki nogi wyzej 4x 6/5/4/4 3. push press 5x5 20x5/22.5x5/25x5/27.5x5/30x0--->no i bezsilnosc mnie znienacka dopadla 4a. wznosy 4x6-8 5x8/5x8/5x8/5x7 4b. dumbell rotation 4x6-8 3x8/3x8/3x6/3x6 czas [...]

no to zbiorcze wypiski....bo taka jestem ostatnio niogarnieta wtorek trening: 1. podciagnaie na drazku nachwyt 5x rampa <z guma> 5x/1.25kgx3/2.5kgx3/3.75kgx3/5kgx2 2. wioslo jednoracz 4x6-8 15x8/17.5x8/20x7/22.5x6 3. Push press jednoracz 3x8-10 11x10/12x10/13x8 4. clean& jerk 5x4-6 25x6/27.5x6/30x5/32.5x130x4/30x4--->zarzut to bez [...]

22.10 (wtorek) DNT Miska bwt 136/200/61 http://potreningu.pl/profil/agnete#/date/2013-10-22 1. jaja, olej kokosowy, fasola konserwowa czerwona, kakao, banan 2, 3, 4. soczewica czerwona, dynia, marchew, pietruszka, cebula, kasza gryczana, makrela, indyk cyc, ziemniaki, masło poza bilansem: płyny: woda min. leki/suple: Cezera, Aescin, tran [...]