Χαίρεται σε όλους, κάποιες προπονήσεις θα μπουν αναδρομικά για να έχω αρχείο στο site μην το χάσω. Προπονούμαι με αντιστάσεις πλέον πάνω από 12 χρόνια με τον ένα ή τον άλλο τρόπο. Στόχος είναι η συντήρηση μάλλον και κυρίως να γυμνάζομαι τακτικά που με βοηθάει σωματικά και κυρίως ψυχολογικά.
Σχεδόν 28 χρ, 1.8m, 81-82kg
20/6
Ring dips
8/6/5/4xbw(82)
Incline pushups σε paralletes
12/10/10/6/6xbw
Pike pushups πόδια ψηλά, χέρια σε paralletes
3x4,2x3,2xbw
cg pushups παλάμη στον ώμο
10/7/5
Pushdown με λάστιχο, ανάποδη λαβή
2xfail
Πλάγιες εκτάσεις
3xfail
21/6
Ab wheel
11/11/8/7/5/4
Side ab wheel
3/3/2/2
Plank από παράλληλο σε πλάγιο και πίσω
2xfail
Zercher stiff legged dl
15/7/7/5/4/3x60
zercher squat
8/6/5/4x60
Step up ψηλό
5/4xbw
22/6, 23/6, 24/6 kickbox
24/6
Ring dips
9/8/8/8/6/5/5xbw
Incline pushups (parallettes)
12xbw
Cg incline pushups(parallettes)
8/5/5xbw
Cg pushups(parallettes)
6/5/5
Oh tricep ext w db
9x10
25/6
Ring Pullups
9/7/7/7/5/5/5/5/5/5xbw
Inverted row w rings
8/6/6/4 xbw
Toes to bar
6*3
superset w
concentration curls w band+band pull aparts
26/6
Step ups
10/9/8/7/7/6xbw
Pistol sq (elevated)
3x4, 1x3xbw
Standing calves raises
15/11/8/6/5
Assisted nordic curls
10/10/6/6/4/3
Αργότερα στη μέρα:
Ασκήσεις για το λαιμό
27/6
Ring Dips
10/8/8/8/6/5/5
Incline pushups w parallettes
12/8/5
Overhead tricep ext με τον ιμάντα στο ύψος του ισχίου μου
6/4/4/4/4
Pushdown με λάστιχο ανάποδη λαβή
Τριπλό restpause
Θέμα: Training diary
Εμφάνιση αποτελεσμάτων : 1 έως 15 από 98
Hybrid View
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23-08-22 17:14 #1
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
Training diary
-
23-08-22 17:36 #2
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
28/6
Ring pull-ups
9x6, 1x7xbw
Inverted row w rings
9/6/6/4
Concentration curls
8/7/6/6/4
1/7
Zercher stiff legged dl
10/10/7/8x60
Zercher Squat
3x8, 1x6x60
Standing Calves raises
16/15/12/9/8
Toes to bar
4x5
2/7
Ring Pullups
8/8/8/7/5xbw
Ring dips
9/9/8xbw
Incline pushups w parallettes
10
Pike Pushups w paralletes, elevated
2xfail
Rear delt flies
3xfailx10kg
Full rom lat raises
7/5/5x5kg
Concentration curls ss overhead db tricep ext
3xfail each
3/7
Assisted nordic curls
11/10/7/6
Pistols (elevated)
5/5/4/4
Standing calves raises
4xfail
Toes to bar
6/5/5/5
Λαιμός
4/7
Db row
11/6/6/5/5x32kg
superset w
Pike pushups w rings (δεν μου άρεσε λόγω χώρου στο σπίτι)
10/9/6/5/7
Pull aparts με λάστιχο σε θέση έξω στροφής
7/6/4/5
Cg incline pushups
9/6/6/5
Σφυριά με σκοινί
7/7/6χ32kg
5/7
Standing Calves raises
16/11/9/8
Zercher stiff legged dl
15/10/10/7x60
Zercher squat
8/8/8/6x60
Situps με τεντωμένα χέρια
9/6/6/5χ20
λαιμός
6/7
Ring pull ups
10/8/8/7/6 up
Pull aparts με λάστιχο
4 σετ
Concentration curl
8/8/7x10
Lateral raises
9x10
αργότερα την ίδια μέρα
Ring dips
10/9/8/7xbw
Judo pushups (parallettes|)
3xfail
Oh db ext
3xfailx10
7/7
Standing calves raises
18/15/12/8/7
Toes to bar
3x6,1x5
Pistols (elevated)
7/6/6/5xbw
αργότερα την ίδια μέρα
Isometric at the hip nordics
11/6/5/4
8/7
db row
11/8/6/5x32
Wide grip pullups
2x10, 2xbw (πονάει ο δεξιός ώμος, προσοχή από εδώ και πέρα)
Ring Dips
3x5x10kg
Incline pushups (parallettes, wide grip)
15xbw
Pike pushups (parallettes)
3x3
Overhead tricep extention
4xfail
Hammer rope curle
7/7/6x30+10x10 dropset
Lateral raises full rom
9/9/8x5
Rear delt flies
4xfail
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23-08-22 17:49 #3
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
9/7
Zercher stiff legged dl
16/10/10/8x60
Standing calves
17/12/10/10
Zercher sq
10/9/8/8/6 x60
Situps τεντωμένα χέρια
10/8/7/6x20
λαιμός
11/7
Ring pull-ups
10/8/8/7/6
Inverted row
8/6/5
Concentration curl
8/7/6/5/5*10
Hammer curl
9*10
Rear delt flies
5 sets*10
Full rom lat raises
5*10,9/9/7*5
Αργότερα
Toes to bar
7/6/6/5/5
12/7
Zercher rdl
10/8/6*70,9/7/7*60
ss
Standing calves
18/14/10/8/8/10
Zercher sq
12/10/8/8/8*60
Pistols
4
neck
13/7
Ring dips
3*5*10, 9*bw
Incline pushups
12/9
pike high heel elevation
3/3/3/3/3/
Oh tri ext
7/7/5/
Cg inc Push
2
Later situps+ab wheel+neck
14/7
Kb row uni
11/8/7/6 up despite fap
Wg pull-ups
4*4 very conservative technique, due to right shoulder
Rear delt flies
25/21/18/16/14
Rope kb curl
7/6/6/5
Concentration curl
5
Upright row
8*kb
Full rom lateral raises
4*10, 11/8/8*5
Neck
5 sets
15/7 lower
Assisted Nordics
10/7/6/5 super strict
Iso nordics
6
Elevated pistol
4/4/3/3*10
Reverse Nordics
4/3
Seated calves raises and standing
10/9+12/13/12
Toes to bar
7/6/6/6
16/7
Ring Dips
12*bw, 3*5*10, 8*bw
Incline pushups
9*bw
Cg hands to shoulder incline
6/6/5/4
Oh tri ext w db
1 set to failure
Lat raises full rom
5 sets*5kg
Front raises
5sets*5kg
Later
Ab wheel
11/8/8/6/5/5+ plank
18/7
Ring pull-ups
6/6/5/5/4/3*10+2 bw drop
Inverted row
8/7 better
Concentration curl
9/7/7/5/5*10
Rear delt flies
5+1 sets*10
Full rom lat raises
5*10,9/9/7*5
19/7
Zercher stiff legged dl
11/8/7/6/6*70, 9*60 stronger
Standing calves
20/15/10/9/8/8
Zercher sq
13/11/8/8/8*60 stronger
Pistols
4+2
Toes to bar
8/7/6/6
20/7
Ring dips
6@10/5@9.5/5@9.5/3@10*10kg
8*Bw@9.5
Incline wg pushups
10@10/8@10+3@10*bw
High elevation pike on parallettes
4/4/3/3/3/3+constant tension+mech drop
Cg incline palms to shoulder pushups
7/6/5*bw
Oh ext w lever
8/6/5+3
Full rom lat raises
4/*10
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23-08-22 18:02 #4
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
Db row
12/9/7/7/5*32
Wg pull-ups
5/5/
Ss
Rear delt flies
26/21/21/16+ 1 set band pull apart
Rope kb curl
7/6/4/4lower 3 reps
Concentration curl
5/
5
Upright row
8*kb
22/7
Standing calves
20/17/13/11/11/10
Toes to bar
8/7/7/6/5
Later
Zercher rdl
12/10/8/7/7/7*70 stronger
Zercher sq
8/6/6/5/5*70
Pistols
5
23/7
Ring dips
7@9.5/6@9.5/5@9.5/5@10*10
8*Bw@9.5
Ring home pike
8@9.5, 3@10/2@10highly elevated legs, 8@10/6@9.5/5@9.5*bw
Incline pushups parallettes
9/9*Bw
Incline cg pushups
7/6/5, 8/7not incline
Oh db ext
7
Lat full rom raises
24/7
10*3*shadowboxing
Sit-ups
11/9/6/6/4*20+8
Neck work
25/7 Monday
Ring pull-ups (5+2sets)
5/3*10,5/4/3+2+2*5 all at @9.5-@10
Incline parallel pushups
10@9.5/10@10/7@9.5/7@10/7@10*10+4 rep drop *bw
High parallettes pike
4/4/3/3/3+2
Ss
Concentration curl
8/7/6/6/6*mech drop hammer curl *10
Cg pushups palm to shoulder
10/9/6
Oh tri ext
2+1 sets
Rear delt flies
34/24/21/20
Full rom lat raises
5*10,9/7/1*5
Later, neck
26/4
Zercher rdl
13/11/9/7
Assisted Nordics
5+3
Zercher sq
8/7/7/6*70
Pistols
5+3
Standing calves
9 (1leg)/17/11/10/11+8
Toes to bar
8/7/7/7+1
L sit
6s
27/4
Ring Dips
7@9/6@9.5/6@10/5@10*10,8*bw@10 slightly stronger
Kb row
12/9/8/7/6 stronger
Elevated pike parallettes
4/4/4/3
Ss
Rope kb curl
8/5/4*32
8*20
Ring oh ext
8/6/5/4
Full rom lat raises
12/8/6/5
Band pull apart
31/4
Zercher rdl
6/5/5/4/4*80
5*70
Zercher sq
9/7/7/7/6*70
Pistol sq
4+3
Calves
6 sets
Toes to bar
9/7/7/7/4+5hlr
1/8
Ring pull-ups
5/4*10, 5@9.5/4@9.5/4@9.5*5 stronger
Wg pull-ups : 7*bw@9.5
Incline parallettes pushups
12@9.5/10@9/10@10/8@10/6@10
Parallettes pushups
9*10@9.5
High parallettes pike
5/4/4/4/3/3
Rope kb curl
7/7/5*32, 10/9*20
Upright row
3 sets to fail
Full rom lat raises
1 set
Oh tri ext w trx
7/6/4
9/6*10 db
Rear delt flies
4 sets
2/8
Assisted Nordics
9/6/6/4/4
Nordics static
5
Pistols
5/4/4/3/3/2*10
Standing calves
18/11/10/8/6/6
Toes to bar
10/7/7/6
Plank
2 sets
4/8
zercher rdl
7@9.5/5@8.5/6@9.5/5@10 stronger
Ss
Standing calves : 20/12/14/10
Zercher sq
6*80@9.5/6@9.5/5@9.5/4@9.5*80
Elbow to forehead plank
25/16/10/10/10
5/8
Ring dips
Ring Dips
7@10/6@9.5/
Ss
Kb row
13/10/8 2 reps stronger, ultimate goal is 20 reps per side
Elevated pike parallettes
4@9.5/4@9.5/4@9.5/3@9.5 same
Ss
Concentration curl
9/7/6
Cg pushups incline palm to shoulder
Ss
Band pull apart
3 double sets
Full rom lat raises
12/8/6/
7/8
Zercher stiff legged
10@10/7@9/7@9.5*80
Ss standing calves
20/14/12/10
Zercher sq
7*80@9.5/6@9/6@9.5 stronger
Bb row
6*80, 8/7/6*70
Bb curl
8/7/6*30
Rear delt flies
34/25/21
Plank elbow to forehead
5 sets
7/8
Dips
7@9.5/7@10
Incline pushups
9*5@10
Parallettes pike
3*4*bw
Oh tri ext
9/7/7
Ss full rom lateral raises
4/3*10, 9*5
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23-08-22 18:03 #5
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
8/8
Assisted Nordics
10@10/7@9.5/7@10/ stronger
9/6/6/4
Ss standing calves
21/12/11/5@10 stronger
Pistols
5@9/5@9.5/5@9.5/4*10 stronger
Toes to bar
11/8/7/7 (stronger)
9/7
Parallel grip pullups
7*9,3*19,6*9
Wg pull-ups
5
Incline pushups
13/11/11/8
Parallettes pushups
4/4/4/3
Ss
Db curl
7/5*15
Concentration curl
11*9
Cg pushups on parallettes
11*bw,6/6*10
Rear delt flies
3 σετ*15
Lat raises full rom
5/4/*9
10/8
Standing calves raises
21/13/12/8 not sure if stronger
Zercher rdl
7@10/5@10/4@9.5/4@9.5*90
Zercher sq
6@9.5/4@9*90
6/6*80
Toes to bar
12/8/8/7 στρονγκερ
11/8
Ring pull-ups
5/5*10, 7*5
Wg pull-ups
8*bw
Incline pushups
5/5*20, 8/7*10
Pike pushups
5/4/4/3
Band pull apart
4 sets
Rope kb curl
7/7/5*32
Upright rope row
10/8/6
Oh tri ext
9/7/6
12/8
Assisted Nordics
8@9/8@9.5/7@9/7@10 Hard!
Ss standing calves
21/14/12/6@10 stronger But more focused
Pistols
5@8.5/5@8.5/5@9/5@10*10
Ab wheel
6/6/4/4*10
13/8
Dips ring
7@10/7@10/6@10*10 samish
Ss
Kb row
15/11/9*32 4 reps stronger
Typewriter pushups on parallettes
per side
2 per side (hard)
Ss
Wg pull-ups
8@8.5
Parallettes pike
5/5/4/4 +2 reps
Concentration curl
9/8/7
Oh tri ext w lever, upper ring over d
7/6/4
Rear delt flies
30/21/10*10 30sec rest pause
Triple rp
Lat raises full rom
15/6
Assisted Nordics
8/8/8/7 +1 ρεπ
Ss
Standing calves 2 legs
22/10 + 1 legged 2*5
Evening
Pistols
6/5/5/5*10
Toes to bar
9/9/9/8.5
16/8
Ring chinups
4*4*10 next 3*4,1*5*10
Wg pull-ups
8
Ss
Incline parallettes pushups
3*4*20 easyish next target 2*6*20
8/8*10
Pike pushups
6/6/5
Ss
Band pull apart
2*dble rp
Rope kb curl
5/5/5/
Upright rope row
Triple rp
Oh tri ext
6/6/6/6
17/8
Ab wheel
7, 3*5 hard, next up volume
Rear Neck bridge holds
7/6/6/5 sex
Standing calves raises unilateral
4*5
18/8
Zercher rdl
4*5*90
Zercher sq
4@8.5/4*@8.5/4@8.5/4@9*90
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23-08-22 18:05 #6
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
19/8
Dips target
6@8.5/5@9/5@9/
Ss
Kb rows
12/12/
3*12 target
Wg pull-ups
9@9
Wg pull-ups
8@8.5
Parallettes pike
4*5
Concentration curl
4*7*10
Oh tri ext w db
3*8,1*7
21/7
Assisted Nordics
8@8/8@8.5/8@9/8@9
Ss
Standing calves 2 legs
3*18
Pistols
Target 6/6/5/5*10
Toes to bar
4*9
Band pull apart
4 minisets
22/7
Ring pull-ups
3*4, 5*10
Wg pull-ups
9@9"bw
Ss
Incline parallettes pushups
2*6*20
9/8*10
Pike pushups
3*6 next 2*6,2*5
Band pull apart
3*dble rp
Lat raises full rom
5/4/*10
23/8
Standing calves raises
24/17/16 next target 1*20, 2*19
Concentration curl
2*10*10
Oh tri ext
9/8/8/9x10
Ab wheel
4x5x10