7/12/2019 Calves/ Hams/ Adductors
Standing calf raises 4 sets (Pyramid)
Laying leg curls 4 sets (pyramid)
Adductors 3 supersets
Θέμα: Το ημερολόγιό μου
Εμφάνιση αποτελεσμάτων : 166 έως 180 από 454
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08-12-19 22:04 #166
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10-12-19 00:50 #167
9/12/2019 Chest/ Triceps
Bench press 92x11, 97x8, 102x5, 107x3
Incline db press 3x21x15,15,12
Peck deck 3x25x13,12,8
Tricep pushdowns 50x15, 60x12, 70x6
OH db tricep extenions 8x15, 10x10, 12,5x8
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12-12-19 16:52 #168
10/12/2019 Back/ Biceps
Barbell rows 42x15, 62x12, 82x12, 92x12, 102x7
Seated cable rows 75x11, 80x7, 85x6
WG pulldowns 3x55x12,10,9
Cable pullover 25x18, 35x12, 45x8
Incline db curls 8x15, 10x12, 12,5x8
Machine preachur curls 3x15xfailure
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12-12-19 21:28 #169
12/12/2019 Delts/ Traps
DB shoulder press 8x15, 15x15, 21x15, 23x12, 27x6
Side lateral raises 6x12, 8x12, 10x12, 12,5x12, 15x10
Overhead press 42x12, 47x10, 52x7
Rear delt flys 4x5x15,15,15,10
DB shrugs 21x15, 23x15, 32x9
Cable shrugs 50x15, 60x12, 70x10
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14-12-19 21:47 #170
14/12/2019
Front squat 102x3, 112x3, 117x3, 122x3
Lat pulldowns 3x20 (warmup for deadlifts)
Deadlift ramp to 162x9
BB shrugs 4x100x15
Standing calf raises 4 sets
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15-01-20 05:17 #171
13/1/2020
Bench press 22x12, 42x12, 62x12, 3x82x10,7,6
Incline db press 3x21x12
Peck deck 3x25x12,12,9
Crossover 3 sets
DB side laterals 4x12x12,12,10,8
Cable side lateral 3x10x10
Db curls 3x10x12
Machine preachur curls 3x15x12,9,8
Hammer curls 3x15x8,8,6
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16-01-20 20:44 #172
15/1/2020 Back
Barbell rows 60x12, 3x80x12
Seated cale rows 122lbsx15, 144lbsx10, 166lbsx7
WG pulldowns 3x60x10,10,6
Chest supported seated rows 3x60x12
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16-01-20 23:58 #173
16/1/2020 Legs
Leg curls 15x12, 20x12, 25x12, 30x12, 40x10, 50x6
HB squat emptybarx 8, 60x8, 80x8, 100x8, 110x6
Leg extensions 15x15, 20x12, 25x10
Standing calf raises 40x12, 3x50x12, 60x10
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17-01-20 19:30 #174
17/1/2020 Shoulders/ Traps/ Triceps/ Calves
DB shoulder press 12,5x12, 17,5x12, 20x12, 23x10
Side laterals 5x15, 6x12, 8x10
Front raises 3x12
Cable side laterals 3x10x12,12,8
Rear delt flys 3 sets
Barbell shrugs 40x12, 60x12, 80x12, 90x12, 100x12
Tricep pushdowns 30x12, 40x12, 50x12, 60x8
OH db tricep extenions 3x8x12,12,10
Standing calf raises 4 sets
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27-01-20 21:44 #175
27/1/2020
Deadlift ramp to 170x3
Pause bench press (feet up) 4x70x6
Db shoulder press 3x20x12,12,9
SLDL 3x70x8
Seated cable rows 3x122lbsx12,12,9
Triceps 2 sets
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26-02-20 01:49 #176
25/2/2020
Pullups/pushups/dips/chinups/diamond pushups/straightbardips x 3 cycles (MINI rest), chinups 3 sets, dips 2 sets
DB shoulder press 4 sets, chest supported barbell rows 3 sets
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28-02-20 22:43 #177
28/2/2020
Dips bw+5x6, bw+10x6, bw+15x6, bw+20x6, 3xbw+30x6, 3xbw+35x5, 3xbw+40x3
Pullups bw+5x6, 3xbw+10x6, 2xbw+15x5, chin ups bw+15x5, 3xbw+20x3
Core work
DB rows, side laterals, shrugs
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03-03-20 06:20 #178
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07-03-20 05:30 #179
5/3/2020
Dips (working sets only) 3xbw+35x6, 3xbw+40x5, 3xbw+50x3
Pullups 3xbw+10x6, 1xbw+15x5, chinups 2xbw+15x5, 2xbw+20x3
Overhead press 40x10, 3x50x6
DB rows 3x25x12, arms 2-3 sets
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18-03-20 03:38 #180
Προπονήσεις σπίτι λόγω κλειστούς γυμναστηρίου, αλλά συνεχίζονται.. έχω μειώσει το φαί, έχω βάλει αρκετό στήθος φιλέτο για να στεγνώσω κ άλλο.
Κάμψεις (τα πόδια στο κρεβάτι και τα χέρια σε μπάρες δίζυγου για να πηγαίνω τέρμα κάτω+ αργές) 3χ15,12,12
Βυθίσεις 3χ12
Βυθίσεις σε μια μπάρα δίζυγου 2χ10
Κάμψεις αργές επαναλήψεις 3x failure