Box Squat with bands 20 kg*12 20 kg+30 kg bands 20 kg+65 kg bands 40 kg+65 kg bands 55 kg+65 kg bands 65 kg+ 65 kg bands *2*9 Deadlift 50 kg*1+20 kg bands 80 kg*1+20 kg bands 80*1+40 kg bands*1*5 training Hamstring ABS training reverse hyperextension
High-speed bench press 20 kg*12 20 kg+30 kg bands*3 30 kg+30 kg bands*3 40 kg+30 kg bansd*3 45 kg+30kg bands*3*9 sets dumbbell bench press 20 kg*15 24 kg*14 24 kg*18 24 kg*12 lifting barbell in the slope 20 kg*8 45 kg*12 55 kg*12*2 sets
Note: squat still delivers some inconvenience due to a broken toe 🙁 Squat 20 kg*12 40 kg*5 60 kg*5 70 kg*4 80 kg*4 90 kg*3 100 kg*3 110 kg*3 120 kg*2 gear 140 kg*2*2 155 kg*2 175 kg*2 180 kg*2 deadlift 50 kg*3 80 kg*3 110 kg*3 140 kg*1 150 kg*1 165 kg*1*2 sets
Bench press RAW 20 kg*5 40 kg*12 50 kg*8 60 kg*3 80 kg*3 90 kg*3 90 kg*2 100 kg*2 110 kg*1 gear 110 kg*2 on board 8 cm and on board 3 cm 120 kg*1 on board 3 cm 130 kg*1 140 kg*1 training biceps training triceps (a slow muscle fibers) training shoulders
Box Squat with bands 20 Kg*12 20 kg*5+50 kg bands 40 kg*5 +70 kg bands 60 kg*3+70 kg bands 78 kg*3+70 kg bands*6 sets deadlift 50 kg*3 80 kg*3 100 kg*1*6 sets reverse hyperextension 15*4 sets ABS training this training was excruciating for me … because last night I broke my toe and it is Read More »
High-speed bench press 20 kg*10 30 kg+30 kg bands *3 40 kg+30 kg bands*3 45 kg+30 kg bands*3*9 sets triceps extension 12 reps*7 sets swings 10 kg*15*6 sets lifting dumbbells in the slope 20kg*10*3sets lifting barbell in the slope 60 kg*8*3 sets biceps curl 30 Kg*15*5 sets
RAW squat 20 kg*12 40 kg*5 60 kg*10 70 kg*9 80 kg*8 90 kg*7 100 kg*6 110 kg*5 120 kg*4 130 kg*3 140 kg*2 150 kg*2 140 kg*2 130 kg*3 120 kg*4 110 kg*5 100 kg*6 90 kg*7 80 kg*8 70 kg*9 60 kg*10 ____________________ the total tonnage 9990 kg ABS training
Bench press RAW 20 kg*12 40 kg*5 60 kg*3 68 kg*2*2 79 kg*1*3 sets on board 8 cm: 85 kg*1 90 kg*1 96 kg*1 102 kg*1 Gear 100 kg*1 on board 3 cm: 110 kg*1 112,5 kg*1 115 kg *1 *2
I did not write for a long time to blog, I had a month recovery period with slight weights and sports nutrition without 🙂 and my training was not anything interesting. Now I’m starting a new preparation, so write starts again 🙂 my system is the same, but I will try to diversify it and Read More »
my first competition in a single-layer gear and my first competition of this magnitude… I loved the decor in the competition. the only drawback was the warm-up and lack of dressing room 😀 a warm-up: because in my gym no monolift, here I had to get used to it.. I took a turn, came to Read More »
