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Log 17.04.2017, nowy plan:
intensyfikacja
A1/B1/off/A2/B2/off
A1
0. rollowanie prostego uda
a. band pull through 3x10 3011
c. straight leg deadlift 4x4 2010
d. glute bridge 3x6 2011
e. plank 3x90s
A2
0. rollowanie achillesa
a. reverse lunge with band on knee 3x10 2010
b. squat 6/5/3/6/5/3 1010
c. 1 1/2 squat 4x4 2010
d. bulgarian split squat 3x6 2110
f. side plank with leg elevated 3x45s
B1
0. rollowanie najszerszego grzbietu
a. face pull 3x10 3011
b. bench press 8/6/5/8/6/5 1010
c. lat pulldown 4x8 2010
d. single arm db row 3x8 2010 / single arm cable row 3x8 2010
e1. ez bar triceps extension 3x8 3010
e2. incline hammer curl 3x8 2010
B2
0. rollowanie najszerszego grzbietu
a. trap 3 raise 3x12 3011
b. close grip bench press 5x6 2110
c. pendlay row 4x8 2010
d. single arm db row 3x8 2010
e1. ez bar biceps curl 3x8 2010
e2. db triceps rolling extension 3x8 2010
ciag %
65/70/75/70/75/80
70/75/80/75/80/85
75/80/85/80/85/90
70/75/80/75/80/85
75/80/85/80/85/90
80/85/90/85/90/95
siad %
60/65/70/65/70/75
65/70/75/70/75/80
70/75/80/75/80/85
65/70/75/70/75/80
70/75/80/75/80/85
75/80/85/80/85/90
wyciskanie %
55/60/65/60/65/70
60/65/70/65/70/75
65/70/75/70/75/80
60/65/70/65/70/75
65/70/75/70/75/80
70/75/80/75/80/85
Na początek dwie tabaty tygodniowo, w treningach a1 i a2, później dodatkowo do b2 i ostatecznie do b1. DOCINAMY DO SOPOTU
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2901 kkal
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Lemak: 123,05g | Prot: 152,16g | Karb: 290,45g.
Makan Pagi: Mlekpol Mleko 3,2%, Masło, Lidl Jabłka Prażone, Jajko, Płatki Owsiane, Biała Mąka Pszenna (Uniwersalna). Makan Siang: McDonald's Szarlotka, Mlekpol Twaróg Tłusty, Zwykły Cieńki Naleśnik, KFD Premium WPC 80, Danone Danonki, Oskroba Placek Drożdżowy, Kopytka, Jajko. Camilan/Lainnya: Piątnica Serek Wiejski. lagi...
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 Komentar
25 Apr 17 oleh anggota: Yodous
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A1... Brak 'b'! Szach mat!
15 Jun 17 oleh anggota: Yodous
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“People achieve better results when they do core exercises at the beginning of their workout instead of the end,” Alwyn Cosgrove :).
The National Academy of Sports Medicine offers a great explanation of why performing core-centric exercises toward the beginning of a workout is beneficial to performance:
"We strongly recommend performing some 'core' work near the beginning of your workout after stretching and a light aerobic warm-up. This method prepares your core for the rest of your workout. Regardless of what body part you are training (chest, back, legs, etc.) or what type of exercise you're performing, your core plays a pivotal role to help you maintain proper posture and protect your spine. Performing a few core exercises (for example 1 to 3 exercises) will help 'wake up' your nervous system and enable you to contract your core muscles (abdominals, low back and gluteals) forcefully during your workout. When your core muscles are operating optimally, you're able to move more efficiently, enhance your workout and prevent injury. It is important to note that you shouldn't perform a high volume of core exercises that fatigue your core. The object is to simply 'wake up' these muscles."
16 Jun 17 oleh anggota: rodnikovaya
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