squat

Lower II 1. goblet squat 4x12 (20kg) (18kg) (18kg) 2. hip thrust 15/12/10/8 (140kg/150/155/160) (135kg/145/155/160) (120kg/130/140/150) 3. rdl 4x15 (55kg) (52,5kg) (50kg) 4. leg press 4x12 (170kg) (160kg) (150kg) 5. leg extension 4x12 (50kg) (47kg) (45kg) 6. leg curl (seated) 4x12 (47,5kg) (45kg) (41kg) Ladnie dzis wszystko weszlo, nogi i [...]

Lower II 1. goblet squat 4x12 (20kg) (20kg) (18kg) (18kg) 2. hip thrust 15/12/10/8 (145kg/150/160/165) (140kg/150/155/160) (135kg/145/155/160) (120kg/130/140/150) 3. rdl 4x15 (57,5kg) (55kg) (52,5kg) (50kg) 4. leg press 4x12 (180kg) (170kg) (160kg) (150kg) 5. leg extension 4x12 (55kg) (50kg) (47kg) (45kg) 6. leg curl (seated) 4x12 (inna [...]

DT Lower 1. rdl 4x12 (60kg) 2. hip thrust 4x12 (140kg) 3. cable kickback 4x12 (30kg) 4. squat 4x8 (65kg) 5. leg press 4x12 (170kg) 6a. ss leg extensions 3x10 (50kg) 6b. ss walking lunges 3x20 (2x10kg) No troche mnie przeoral ten trening dzis mimo ze ciezary takie zachowawcze wzielam jak to w pierwszym tyg planu, ale objetosc duza, robilam i [...]

[...] 4. DB supinated curls 4x12 (9kg) (9kg) I dzisiejszy DT 2, Lower 1. rdl 4x12 (62,5kg) (60kg) 2. hip thrust 4x12 (145kg) (140kg) 3. cable kickback 4x12 (32kg) (30kg) 4. squat 4x8 (67,5kg) (65kg) 5. leg press 4x12 (175) (170kg) 6a. ss leg extensions 3x10 (54kg) (50kg) 6b. ss walking lunges 3x20 (2x10kg) (2x10kg) Treningu nog z tego planu [...]

[...] 1. rdl 4x12 (65kg) (65kg) (62,5kg) (62,5kg) (60kg) 2. hip thrust 4x12 (155kg) (150kg) (145kg)(145kg) (140kg) 3. cable kickback 4x12 (37kg)(36kg) (34kg) (32kg) (30kg) 4. squat 4x8 (71kg) (70kg) (70kg) (67,5kg) (65kg) 5. leg press 4x12 (185kg) (185kg) (180kg)(175) (170kg) 6a. ss leg extensions 3x10 (64kg) (62kg) (59kg) (54kg) (50kg) 6b. ss [...]

[...] (65kg) (65kg) (62,5kg) (62,5kg) (60kg) 2. hip thrust 4x12 (155) (155kg) (150kg) (145kg)(145kg) (140kg) 3. cable kickback 4x12 (38) (37kg)(36kg) (34kg) (32kg) (30kg) 4. squat 4x8 (72,5) (71kg) (70kg) (70kg) (67,5kg) (65kg) 5. leg press 4x12 (190) (185kg) (185kg) (180kg)(175) (170kg) 6a. ss leg extensions 3x10 (64) (64kg) (62kg) (59kg) [...]

Ok, a wiec leci update :) Wczoraj po treningu bylam jakas padnieta, zjadlam i praktycznie od razu spac poszlam :) Jest nowy plan, nowe stare cele, motywacja wysoko :) Dieta: B 175 T 50 W 360 - liczone tylko z konkretnych zrodel, wiec tak naprawde T i B jest wiecej - ogolnie jest zwyzka wegli o 40g i bialka o 25g, czyli jakies 250-160kcal Posilek [...]

Wczorajszy DT nr 1 lower body 1. Squat 4x 10 (67,5kg) (65kg) 2. DB lunge 2x 15 (2x10kg) (2x8kg) 3. DB step up 3x 12 (1x12kg wysoki box) (2x8kg) 4. BB hip thrust 3x 12 (140kg) (140kg) 5. Cable kick back 3x 12 (29kg) (27kg) 6. Lying floor leg raise 2x AMRAP Mocne domsy z zeszlego tyg ustapily juz calkiem, ale po ciagach i good morning ktore [...]

Sprzed 2 dni DT nr 1 lower body 1. Squat 4x 10 (60kg) (67,5kg) (65kg) 2. DB lunge 2x 15 (2x12kg) (2x10kg) (2x8kg) 3. DB step up 3x 12 (2x10kg) (1x12kg wysoki box) (2x8kg) 4. BB hip thrust 3x 12 (145kg)(140kg) (140kg) 5. Cable kick back 3x 12 (32kg) (29kg) (27kg) 6. Lying floor leg raise 2x AMRAP I wczorajszy DT 2 back + arms 1. Pull downs [...]

DT nr 1 lower body 1. Squat 4x 10 (60kg) (60kg) (67,5kg) (65kg) 2. DB lunge 2x 15 (2x14kg) (2x12kg) (2x10kg) (2x8kg) 3. DB step up 3x 12 (2x10kg) (2x10kg) (1x12kg wysoki box) (2x8kg) 4. BB hip thrust 3x 12 (150kg) (145kg)(140kg) (140kg) 5. Cable kick back 3x 12 (32kg)(32kg) (29kg) (27kg) 6. Lying floor leg raise 2x AMRAP Od nastepnego [...]

DT nr 1 lower body 1. Squat 4x 10 (60kg) (62,5kg) (60kg) (60kg) (67,5kg) (65kg) 2. DB lunge 2x 15 (2x16kg) (2x14kg) (2x14kg) (2x12kg) (2x10kg) (2x8kg) 3. DB step up 3x 12 (2x12kg) (2x11kg) (2x10kg) (2x10kg) (1x12kg wysoki box) (2x8kg) 4. BB hip thrust 3x 12 (155kg) (150kg) (150kg) (145kg)(140kg) (140kg) 5. Cable kick back 3x 12 (34kg) (33kg) [...]

DT lower body 2 1. Squat 3x8 (62,5kg) 2. Deadlift 3x8 (75kg) 3. Reverse lunges 3x12 (one leg 16kg) 4a. SS Leg extension 3x15 (59kg) 4b. SS Single leg curl 3x15 (32kg) 5a. SS Calf raise 15/15/amrap (65kg) 5b. SS Seated calf raise 20/20/amrap (50kg) Drugi trening dolu w tygodniu, bardzo podobny do pierwszego, tylko drobne modyfikacje, dosc [...]

Wczorajszy DT lower body 1. Squat 8/6/4 (62,5kg/65/67,5) (60kg/62,5/65) 2. Deadlift 8/6/4 (72,5kg/75kg/77,5kg) (70kg/75/77,5) 3. Leg press 12/10/8 (170kg/180/190) (160kg/170/180) 4a. SS Leg curl 3x12 (52kg) (50kg) 4b. SS Single leg extension 3x12 (34kg) (34kg) 5a. SS Calf raise 10/10/amrap (65kg) (60kg) 5b. SS Seated calf raise 15/15/amrap (55kg) [...]

DT lower body 1. Squat 8/6/4 (65kg/67,5/70) (62,5kg/65/67,5) (60kg/62,5/65) 2. Deadlift 8/6/4 (74kg/76/79) (72,5kg/75kg/77,5kg) (70kg/75/77,5) 3. Leg press 12/10/8 (180/190/200) (170kg/180/190) (160kg/170/180) 4a. SS Leg curl 3x12 (56kg) (52kg) (50kg) 4b. SS Single leg extension 3x12 (36kg) (34kg) (34kg) 5a. SS Calf raise 10/10/amrap (70kg) [...]

DT lower body 1. Squat 8/6/4 (65kg/67,5/70) (65kg/67,5/70) (62,5kg/65/67,5) (60kg/62,5/65) 2. Deadlift 8/6/4 (75kg/77,5/80) (74kg/76/79) (72,5kg/75kg/77,5kg) (70kg/75/77,5) 3. Leg press 12/10/8 (190kg/200/210) (180/190/200) (170kg/180/190) (160kg/170/180) 4a. SS Leg curl 3x12 (59kg) (56kg) (52kg) (50kg) 4b. SS Single leg extension 3x12 (36kg) [...]

DT lower body 2 1. Squat 3x8 (67,5kg) (hack maszyna 70kg-80-80) (65kg) (62,5kg) 2. Deadlift 3x8 (78kg) (78kg) (77,5kg) (75kg) 3. Reverse lunges 3x12 (24kg) (20kg) (18kg) (one leg 16kg) 4a. SS Leg extension 3x15 (63kg) (63kg) (61kg) (59kg) 4b. SS Single leg curl 3x15 (34kg) (32kg) (32kg)(32kg) 5a. SS Calf raise 15/15/amrap (70kg) (70kg) [...]

Wczorajsxy DT lower body 1. Squat 8/6/4 (67,5kg/70/72,5) (65kg/67,5/70) (65kg/67,5/70) (62,5kg/65/67,5) (60kg/62,5/65) 2. Deadlift 8/6/4 (75kg/77,5/80)(75kg/77,5/80) (74kg/76/79) (72,5kg/75kg/77,5kg) (70kg/75/77,5) 3. Leg press 12/10/8 (190kg/200/210) (190kg/200/210) (180/190/200) (170kg/180/190) (160kg/170/180) 4a. SS Leg curl 3x12 (59kg) [...]

Wesolych Swiat :-) jest troche luzu wiec wrzuce moje ostatnie treningi :-) swieta swietami, ale potrenowac trzeba :-) Przedwczorajszy DT back and shoulders 1. Military press 8/6/4 (36kg/38/41- 3rep) (35kg/37,5/40) (34kg/36/38) (32kg/34/36) (30kg/32,5/35) 2. Pendlay row 8/6/4 (50kg/55/60) (50kg/55/57,5) (50kg/52,5/55) (45kg/50/52,5) [...]

Wczorajsxy DT lower body 1. Squat 8/6/4 (67,5kg/70/72,5) (67,5kg/70/72,5) (65kg/67,5/70) (65kg/67,5/70) (62,5kg/65/67,5) (60kg/62,5/65) 2. Deadlift 8/6/4 (76kg/78,5/81) (75kg/77,5/80)(75kg/77,5/80) (74kg/76/79) (72,5kg/75kg/77,5kg) (70kg/75/77,5) 3. Leg press 12/10/8 (200kg/210/215) (190kg/200/210) (190kg/200/210) (180/190/200) (170kg/180/190) [...]

DT lower body 1. Squat 8/6/4 (67,5/70/70) (67,5kg/70/72,5) (67,5kg/70/72,5) (65kg/67,5/70) (65kg/67,5/70) (62,5kg/65/67,5) (60kg/62,5/65) 2. Deadlift 8/6/4 (76kg/76,5/81) (76kg/78,5/81) (75kg/77,5/80)(75kg/77,5/80) (74kg/76/79) (72,5kg/75kg/77,5kg) (70kg/75/77,5) 3. Leg press 12/10/8 (200/210/220) (200kg/210/215) (190kg/200/210) (190kg/200/210) [...]