Quote (myl0rd @ Nov 15 2012 07:58pm)

widocznie więcej spalałeś, a za mało szamy

Quote (Shichirobei @ Nov 15 2012 08:00pm)

Wyciskanie wąskie, 3 główne serie po 3 ruchy 130kg
elo

Quote (Shichirobei @ 15 Nov 2012 20:00)

Wyciskanie wąskie, 3 główne serie po 3 ruchy 130kg
elo

Quote (myl0rd @ 15 Nov 2012 20:41)

kiedyś ćwiczyłem tym planem:

LEGS - PONIEDZIAŁEK
Przysiad ze sztangą na plecach 3x rozgrzewka
Przysiad ze sztangą na plecach 5x5
Suwnica 4x6
Glute-Hamm Raises 4x6
Wspięcia 5x max
Allahy 5x max

PUSH - ŚRODA
Wyciskanie na płaskiej 3x rozgrzewka
Wyciskanie na płaskiej 5x5
Wycisk sztangą sprzed klaty siedząc 4x6
Dipsy techniką na triceps 4x6
Francuz leżąc sztanga łamaną 3x8

PULL - PIĄTEK
Drążek 4x6
Martwy Ciąg 3 serie rozgrzewkowe
Martwy Ciąg 5x5
Wiosłowanie hantlem 4x6
Face Pulls 3x8
Uginanie na biceps hantlami 3x8

Quote (Invocation @ 15 Nov 2012 21:37)

jaki jest sens robienia 3 serii rozgrzewkowych przy 5x5 gdzie robisz rampe ;S

ogolnie plan calkiem spoko tylko nie mam wyciagu

Quote (vVanted @ Nov 15 2012 09:20pm)

kumpel z roboty macha 160 12 powtorzen elo.

Quote (elkabel @ Nov 15 2012 10:19pm)

Quote

Chest, Shoulders, Tries (Monday)

Flat Barbell Bench Press 3x8
Incline Dumbbell Press 3x7
Decline Dumbbell Press 3x10
Shoulder press- 3x8
Chest Flies 3x10
Superset: Lateral and Front Raise 3x7 each
Dips- 3x To failure
Superset- Skull Crushers w close grip bench press 3x8 each
Tricep pull down- 3x10

Back and Biceps (Wednesday)

Deadlifts 3x8
Farmer's Walk- 4 x 40 seconds
weighted pull-ups 3x8
Bent over Row 3x8
Lat Pulldows- 3x8
Regular seated Row- 3x8
Standing Bicep Barbell Curls- 3x8
Bicep 21's
Preach curls- 3x8

Legs & Abs (sat)

Squat- 4x8
Squat (lighter weight)- 2x15
Leg Press- 3x8
quads machine- 3x8
Weighted Lunges- 3x16 (8 each leg)
Calf Machine- 3x10
Ab roller- 3x20
weighted situps-3x 20
plank- 2x 3 minutes

I also play hockey twice a week (60-75 minutes games) and 1-2 cardio sessions of either HIIT or Fasted Slow steady state cardio per week.
As I said, I am currently finishing off a cut, and I am using a mix of caloric restriction, cycling carbs, and carb backloading.

On a non workout day, a diet will look like this:
Meal 1- 1 egg with 6 egg whites
Meal 2- Chicken Breast with spinach salad (+ about 54 calories and 6 grams of fat from dressing)
Meal 3- protein drink (3 grams fat, no carbs, 30 protein) and 12 almonds
Meal 4-Chicken Breast with spinach salad (+ about 54 calories and 6 grams of fat from dressing)
Meal 5- Salmon with salad, sauteed onions/mushrooms, and 1/2 cup of brown rice
Meal 6- 1/2 cup of greek yogurt, 1/2 cup regular yogurt, cinamon, tbsp of PB

Workout Days

Meal 1- 1 egg with 6 egg whites
Meal 2- Chicken Breast with spinach salad (+ about 54 calories and 6 grams of fat from dressing)
Meal 3- protein drink (3 grams fat, no carbs, 30 protein) and 12 almonds
Meal 4-Chicken Breast with spinach salad (+ about 54 calories and 6 grams of fat from dressing)
Workout
Meal 5- Chicken Breast with 1 cup of pasta and healthy (no added sugar or significant oil) tomato sauce
Meal 6- Bowl of High Fiber Cereal with 1 tbsp of PB and 1% Milk
Meal 7- 1/2 cup of greek yogurt, 1/2 cup regular yogurt, cinamon, tbsp of PB