26/4/2020
Strict deadstop barbell rows 3x80x7
T bar rows 3xbar+60x7,7,5 (hold 1 sec)
Single arm t bar rows 3xbar+40x7
Bands lat pullover 3x failure
Barbell shrugs 4x80x12
Bands side laterals 3x12
Barbell curls 3x45x8,6,5
Bands bicep curls 3x12
Θέμα: Το ημερολόγιό μου
Εμφάνιση αποτελεσμάτων : 211 έως 225 από 454
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27-04-20 00:12 #211
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28-04-20 00:41 #212
27/4/2020
CG floor press 5x85x5,5,5,3,3
OHP 4x55x9,7,7,6
Deficit pushups 4x failure
OH barbell tricep extensions 3x40x7,7,6
Bands tricep pushdowns 3x15,15,10
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01-05-20 00:48 #213
30/4/2020 Upper day
Strict barbell press 3x80x8
OHP 4x60x7,5,5,5
Single arm t-bar row 3xbar+40x8
Deficit push ups 3xbwx20,20,13
Bands bicep curls 3 sets
OH barbell triceps extensions 3x40x8,8,7
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02-05-20 15:11 #215
Καλό μήνα σε όλους! 1/5/2020 έκανα κοιλιακούς και γάμπες
Ab crunches 4xbwx20,20,20,16
Plank 4 sets with 20kg extra
Calf raises 125 reps
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03-05-20 01:25 #216
2/5/2020
HB squat 3x140x5
Front squat 2x100x3
Calves +20kg extra 4x20
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04-05-20 02:12 #217
3/5/2020
OHP 6x60x8,5,5,5,5,5
Single arm t-bar rows 3xbar+50x6
Floor press 5x80x5
WG barbell row to chest 3x60x12,9,8
Barbell curls 4x40x8,8,6,6
Triceps 3 sets high reps
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05-05-20 00:29 #218
4/5/2020
Conv. Deadlift 160x6 (beltless)
Barbell shrugs 4x100x12
Side band laterals 4 sets
Crunches 5x20
Calves 125 slow reps
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08-05-20 01:52 #219
7/5/2020
Pause bench press 4x80x8
Guillotine press 4x40x12
Dips 3xbwx12
Bands lateral raises 4x failure
Db lateral raises 4x8x12
OH barbell tricep extensions 3x40x8,6,6
OH db tricep extensions 3x8x15,13,13
Abs 5x20
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08-05-20 18:21 #220
8/5/2020
Strict bb rows 3x85x6
T-bar rows 3xbar+70kgx6
Meadows rows 3xbar+40x8
Seated GM's 3x10
Barbell curls 3x45x6,6,5
Reverse bb curls 3x25x10,10,8
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10-05-20 00:08 #221
9/5/2020
HB squat 4x145x5,3,3,3
RDL 4x100x8 (beltless)
BB shrugs 4x80x12
Calf raises 4x25,25,20,20 +20kg extra
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11-05-20 19:39 #222
11/5/2020
Pause bench press 4x85x8,8,7,7
Slight incline db flys 3x10x10
OHP 4x50x11,8,8,6
Bands side laterals 4x failure
Standing OH barbell extensions 3x40x8,7,6
Bands pushdowns 3 sets
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13-05-20 01:33 #223
12/5/2020
Bar to chest WG rows 3x60x12,9,8
Bands pullover 3 sets
Upright bb rows 4x40x12,10,9,7
Barbell curls 3x40x12,7,5
Reverse barbell curls 3x20x12,10,10
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14-05-20 00:51 #224
13/5/2020
Front pause squat 100x5, 105x5, 110x5
HB squat 3x120x5
RDL 4x105x8
Calves 130 reps
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16-05-20 02:58 #225
15/5/2020
Pause bench press 4x90x8,8,6,5
Guillotine press 3x50x12
Bands side laterals 4x failure
Db side laterals 4x8x12
Bands triceps OH extensions 3 sets