Θέμα: Training diary

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Εμφάνιση αποτελεσμάτων : 91 έως 96 από 96
  1. 03-01-23 20:18 #91
    Προεπιλογή
    3/1/22 Τρίτη
    Lower B Κύκλος 7
    Nordics iso
    13up+7+4*bw
    Bg split squat, quad emphasis
    14up+5+5up*20
    Moving pelvis plank
    11up+5+3up*20
    Glute bridge elevated heels
    9up+5*bw+10
    Standing calves raises
    2*failure*Bw set 1 + bw+20kg second
    Neck 1 set of extension+ 1 of flexion
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  2. 07-01-23 18:03 #92
    Προεπιλογή
    4/1/22
    Upper C Cycle 7
    Chinups
    8(-1)+3(-1)+3(-1)+4partials*5kg
    Pushups, parallettes
    9up+5+*25
    Very high incline pushups
    10up*5
    Cg incline pushups
    10*5kg
    drag curl
    9*12,5
    Full rom lat raises
    7+5*
    Forearm oh curl+Forearm supinated curl

    5/1
    Lower C Cycle 7
    Zercher rdl
    6+3*102.5
    Zercher squat
    5, 3*102,5
    Οι ραχιαίοι ήταν δύσκολα
    Seated calves raises
    10+7+*5kg
    Glute uni bridge, leg up
    12up+7*Bw
    Sit-ups
    7+4+3*32

    6/1/23
    Upper 4 Κύκλος 7
    Underhand grip bb row
    8+6+4*75
    Bb curl
    12up+6up*32,5
    Band pull aparts, higher angle
    2 minisets sets* failure
    Typewriter pushups
    6ιδια+4ιδια+3up*bw
    Hspu negatives on parallettes
    9 miniset reps, ct to 6 ->mechanical dropset high incline pushups on parallettes 12*bw same
    Band lateral raises
    1* failure
    Reverse grip pushdowns
    2*fail
    Forearms
    1*fail*supinated+pronated grip

    7/1/23
    Lower 4 Cycle 7
    Step ups
    12, 8*bw+5, 8*bw
    Assisted Nordics
    12up+4+3*bw
    Hlr
    8+7
    Single leg calves raises
    14up, 8*bw
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  3. 10-01-23 18:09 #93
    Προεπιλογή
    8/1
    Push A Cycle 1
    Ring dips
    6 ίδια, 5up, 4up+1*15
    5*10
    Very high incline pushups
    6*10
    Plate front raises
    12up,9,8*10
    Oh tri extension
    5,4+1*12.5 ίδια
    Lateral raises
    6*12,5 , 2*6*10

    Pull A Cycle 1
    Ring inverted row
    18 ίδια, 12up, 9+5+4*bw
    Ring chinups chest to bar
    9, 6*bw
    Rear delt flies
    12,8,8*13.75
    Hammer cross body curls
    14,10*13,75
    Concentration curls
    6*13,75,10*10
    Forearm curls
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  4. 10-01-23 19:56 #94
    Προεπιλογή
    10/1/23
    Legs 1 Cycle 1
    Rdl 1st from the floor
    11up, 7, 6*125
    Assisted Nordics
    9
    Step ups
    13up, 9up, 8, 6+4 *5 up
    Ab wheel
    5, 3*15
    6, 4*bw
    Standing calves raises
    14+10+7+6*35
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  5. 13-01-23 01:14 #95
    Προεπιλογή
    11/1/23
    Push B Cycle 1
    Pushups, parallettes
    10up, 6up, 5*25
    Very high incline pushups
    11+6*5
    Elevated pike pushups w parallettes
    6, 5, 4 *bw
    Cg pushups
    12, 8 ,7 *5kg
    Upright row
    12, 10, 8*32

    Pull B Cycle 1
    12/1/23
    Upper C Cycle 67
    Chinups
    9, 7, 5+3*5kg
    Db row
    13*35
    Band pull apart
    5 minisets to failure
    Shrugs
    14+7+4*35
    drag curl
    10up+5+3*12.5
    Hammer curl
    12*12.5
    Full rom lat raises
    4+3+2+*10
    Forearm oh curl+Forearm supinated curl
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  6. 26-01-23 16:08 #96
    Προεπιλογή
    14/1
    Lower Β Cycle 1
    Zercher rdl
    7up, 5up, 3*102.5
    5, 4 *90
    Zercher squat
    6up, 4up*102.5
    4*90
    Seated calves raises
    8+6+5+4*10
    Sit-ups
    7+5+4+3*32
    Glute uni bridge, leg up
    12up+9+7*Bw

    Upper 1 Cycle 8
    Incline pushups (parallettes)
    9, 7*20
    High incline pushups
    4*20
    Mg oh grip ring pull up, pause at the bottom
    7, 6*bw
    Cg pushup, incline
    10*bw
    Band pull apart
    3 minisets
    Db curl unilateral
    7+4*15
    Lat raises unilateral
    5*15
    Supinated forearm curl
    11*15
    Palm down forearm curl
    6*5

    17/1 Legs 1 Cycle 8
    Bg sq quad emphasis
    12+6*27.25
    Bg sq glute emphasis
    8+4*27.25
    Glute bridge unilateral
    6+4,7.5
    Ab wheel
    4*15, *5
    Unilateral calves raises
    10,8*5kg

    18/1
    Upper 2 cycle 8
    Hspu parallettes
    1,1*bw για πρώτη φορά
    Pushup parallettes
    8, 5*26.25
    Cg pushups
    12*7,25kg
    Inverted row
    10,6*7.25kg
    Rear delt flies
    15*13.75
    Concentration curls
    6*13.75
    Lat raises
    4*13.75
    Supinated wrist curl
    11*13.75
    Underhand wrist curl
    5*10
    +Boxing session

    18/1
    Bag kick session
    Leg curl seated
    11, 7, 5 *43
    One leg leg press
    4*40, 3+8 dropset two legged*30
    Seated calves raises
    6*65, 6*55
    Hypers
    5, 5*20
    Toes to bar strict
    5,5

    20/1
    Boxing session
    Immediately
    Ring dips
    5(stability failed 6th, had it), 6 up για 2ο σετ*15 dumbell, ίσως λόγω αλτήρα να την έχασα
    Chinups
    4*15, 7*7.5
    High Incline db press
    16*20
    Cable lateral raises
    9*5 each
    Facing away Cable curls (meh)
    4*15
    Cable tricep pushdowns v grip
    7*25
    Wide, high chest supported row
    12*65

    23/1/23
    Legs 3 cycle 8
    Rdl 1st from the floor
    11 up, 7up*127.5
    Step ups
    11, 8 *7.5
    Standing calves raises
    8, 6*37.5
    Ab wheel
    6th( η 6η είχε κακή φόρμα για αυτό στο επόμενο έριξα κιλά)*15
    6*5
    Leg up unilateral glute bridge
    7+5*10

    25/1
    Upper 4 cycle 8
    Db row
    11, 7 *37.5
    Db shrug
    7*37.5
    incline pushups
    9 καλύτερη φόρμα με παύση κάτω, ίδιες επαναλήψεις, 7 ίδια*20
    High incline pushups
    5 up*20
    Db concentration curl
    7*12.5
    Oh Tri extension
    5*12.5
    Upright row
    *32
    Band pull apart
    1 set to failure
    Supinated forearm curl
    13*12.5
    Pronated forearm curl
    3*10

    25/1/23
    Legs 4 cycle 8
    Bg sq quad emphasis
    13, 7*30kg
    Bg sq glute emphasis
    8up+5up*30kg
    Glute bridge unilateral
    7,4*10
    Sutups
    9, *32
    Unilateral calves raises
    10,8*5kg
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