[...] Day 4 Pull+abs 1. deadlift 12/10/8/6 (72,5/77,5/82,5/87,5) (70/75/80/85) (67,5kg/72,5/77,5/82,5) (65kg/70/75/80) 2. cable lat pull down (38kg) (36kg) (34kg) (?) 3. T bar row 4x12 (+27,5kg) (+27,5kg) (+25kg) (sztanga+22,5kg) 4. single arm DB row 3x12 (24kg) (22kg)(20kg) (16kg) 5. cable pull around 3x15 (14,5) (14,0) (14,0 - nie wiem co to za [...]
[...] (32,5kg/35/37,5) (30kg/32,5/35kg) 2. Chin ups 8/6/4 (mc+1kg/+3kg/+4kg) (mc/+2kg/+3kg) 3a. SS seated DB shoulder press 12/10/8 (12kg/14/16) (10kg/12/14) 3b. SS one arm DB row 3x12 (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 [...]
[...] 2. Chin ups 8/6/4 (+1kg/+4kg/+6kg) (mc+1kg/+3kg/+4kg) (mc/+2kg/+3kg) 3a. SS seated DB shoulder press 12/10/8 (14/16/16) (12kg/14/16) (10kg/12/14) 3b. SS one arm DB row 3x12 (26kg) (24kg)(24kg) 4a. 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) [...]
[...] (+1kg/+4kg/+6kg) (mc+1kg/+3kg/+4kg) (mc/+2kg/+3kg) 3a. SS seated DB shoulder press 12/10/8 (16/16/17) (14/16/16) (12kg/14/16) (10kg/12/14) 3b. SS one arm DB row 3x12 (26kg) (26kg) (24kg)(24kg) 4a. SS seated chest press 3x10 (36kg) (34kg)(32kg)(30kg) 4b. SS seated DB lateral raises 3x10 (7kg)(7kg)(6kg)(6kg) 5a. SS rope upright [...]
Wczorajszy DT Upper body 1. Chin ups 8/7/6/8/7/6 (mc/mc/mc+5kg/mc/mc+5kg/mc+5kg) (mc/mc/mc/mc/mc/mc) 2. pendley row 8/7/6/8/7/6 (47,5kg/50/52,5/50/52,5/52,5) (45kg/47,5/50/47,5/50/50) 3a. SS BB incline bench press 4x10 (40kg)(40kg) 3b. SS one arm DB row 12/10/8/6 (20kg/22kg/22kg/24kg)(18kg/20kg/22/22) 4a. SS EZ bar curls 12/10/8/6 [...]
[...] Wyciskanie kettla leżąc 6 powtórzeń 12/16/20/14kg Skater squats 12kg po 6 na nogę 3 rundy Pompki na kółkach gimnastycznych z 1s pauzą w dole 7 powtórzeń Offset gorilla row 20/24kg po 5 na rękę na każdym ustawieniu Kondycja 10-20-30-40-30-20-10 Podwójnych skoków na skakance Co rundę 12 clean and jerków (6 na rękę) ze zwisu kettlem: [...]
[...] taki dzień. 5 rund A1. Podciąganie nachwytem 8/12/16/20/24kg 4/3/3/2/1 A2. Pistolsy 8/12/16/20/24kg po 3/2/2/2/1 na nogę 4 rundy B1. Pompki na poręczach 15kg 6 B2. Landmine row sztanga +20kg 12 3 rundy C1. Podciąganie wąskim podchwytem 6 C2. Pompki głębokie na paraletkach 12 Kondycja 5 rund 10cal na podróbce Airbike'a %-) 50 DU 10 burpee z [...]