Αναζήτηση:

1/2/23
Legs 3 cycle 8
Rdl 1st from the floor
11up, 7 up*130
Reverse Nordics
13+5+4
Leg up unilateral glute bridge
8up+5*10
Ab wheel
5, 3 *10

26/1
Upper 1 Cycle 9
Incline pushups (parallettes)
7, 5*21.25
High incline pushups
5*21.25 up
Cg pushup, incline
10*1.25 up
Mg oh grip ring pull up, pause at the bottom
9, 7*bw

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

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

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

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

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

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

1/1/23 Κυριακή
Upper B Cycle 7
Kb row
24up+9up+5up*32 ωραία αίσθηση σε μιντ τραπς και erectors
Shrugs
16up*32
Mg oh pull up chest to bar
7+3*2.5
Incline pushups parallettes
8up+4+3*21.25

Πέμπτη 29/12
Lower 4 Cycle 6
Step ups
16up, 13up, 9up*bw
Assisted Nordics
11up+4+3*bw
Hlr
7/6
Single leg calves raises
13up, 8*bw

Κυριακή 18/12
Upper 4 Κύκλος 6
Underhand grip bb row
12up+7up+4*72.5
Bb curl
11up+5*32.5
Band pull aparts, higher angle
2 minisets sets* failure (9+5)
Typewriter pushups
6up+4+2*bw

27/12
Μετά από 20' από το ξύπνημα, χωρίς ιδιαίτερο drive
Lower C Cycle 6
Zercher rdl
10+7up+3*100
Zercher squat
8, 6up*100
Glute uni bridge, leg up
11, 6*bw
Sit-ups

22/12 Πέμπτη
Lower A Cycle 6
Stiff legged dl dead stop
11 ίδιες επ πάνω κιλα, 8 συν 1 επ και κιλά*122.5
Bg sq glute emphasis
11, 8*25 ίδια
Reverse Nordics
13 up, 9up*bw
Μετά τη δουλειά:...

Τετάρτη 21/12
Upper A Cycle 6
Ring dips
6up, 4, 3*15kg
Ring inverted row
17up, 10*bw
Ring chinups chest to bar
9*bw τα ίδια+2
Rear delt flies
2minisets*fail

Δευτέρα 19/12
Lower 4 Cycle 5
Step ups
15 up, 12up, 8*bw
Assisted Nordics
9up, 7up, 6up *bw
Single leg calves raises
13up, 8*bw
Hlr
7/5

Κυριακή 18/12
Upper 4 Κύκλος 5
Underhand grip bb row
11up+6*72.5
Pendlay row (no deadstop)
10*65
Bb curl
10up+5*32.5
Band pull aparts, higher angle
2 minisets sets* failure (9+5)

Lower C Cycle 5
Zercher rdl
7κατω τρεις+4+3 , έπιανα στραβά τη μπάρα η έτσι ένιωθα, ίσως δεν ήταν η μέρα *100κγ
10 rep+weight pr, 7+2.5 kg*100kg
16/12/22
Upper C Cycle 5
Chinups...

15/12/22 Πέμπτη
Lower B Κύκλος 5
Nordics iso
11 up+3+2*bw
Bg split squat, quad emphasis
14up+7*20
Moving pelvis plank
10+5+2*20
Glute bridge elevated heels
10+5*bw

Δευτέρα 13/12/22
Upper A Cycle 5
Ring dips
5+3+2*15kg
Ring inverted row
15+8ένα κλικ κάτω
Ring chinups chest to bar
9*bw τα ίδια
Rear delt flies
2*fail

Κυριακή 11/12
Lower 4 Cycle 4
Step ups
14 up, 11up, 8 up*bw
Assisted Nordics
8/6/5*bw
Single leg calves raises
12up, 9 up*bw
Hlr
7/5

Σάββατο 10/12
Upper 4 Κύκλος 4
Underhand grip bb row
20 up*62.5, 9*72.5
Pendlay row (no deadstop)
13*62.5 pr
Bb curl
9+5*32.5
Band pull aparts, higher angle
2 minisets sets* failure (9+5)

9/12 Παρασκευή Lower B cycle 2
Zercher rdl
10 rep+weight pr, 7+2.5 kg*100kg
Zercher squat
7 up, 5 up *100 ίδια ρεπ, 2.5 μη πάνω
Seated calves raises
17up, 13up*bw
Glute uni bridge...

7/12/22 μετά από 14 ώρες στη δουλειά όρθιος και μόνο που ψήθηκαν να την κάνω είμαι χαρούμενος
Lower B Κύκλος 4
Nordics iso
10 up, 8up*bw
Bg split squat, quad emphasis
13up*20, 10*20
Moving...

Τρίτη 6/12
Upper B Cycle 4
Kb row
22up, 16up*32kg
Mg oh pull up chest to bar
9*bw up
Incline pushups parallettes
11up, 8, 6 *20
Hspu parallettes
10 up, 7up

Δευτέρα 5/12 Lower A Κύκλος 4
Stiff legged dl dead stop
13up, 9*115
Bg sq glute emphasis
11 up, 8up*20
Reverse Nordics
12 ,10 up*bw
Standing calves raises
9,7*35kg
Ab wheel