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  1. #1201
    Pumping Iron
    Join Date
    12-10-09
    Location
    Λαμια
    Posts
    591

    Default

    Τρίτη
    • 10' ζέσταμα
    • 15΄ ασκήσεις κορμού
    • 25' χέρια
      • Δισέτ καμψεις - γαλλικές σε επικλινή
      • Δισέτ κάμψεις - γαλλικές όρθιος
      • Δισέτ κάμψεις - κάμψεις ανάστροφη λαβή στην τροχαλία
      • Πιέσεις κλειστή λαβή

    • 35' αερόβιο


    Τετάρτη

    • 10' ζέσταμα
    • 25΄ ασκήσεις κορμού
    • 35' πλάτη
      • Straight arm pulldown
      • Έλξεις τροχαλία
      • Έλξεις τροχαλία κλειστή λαβή
      • Έλξεις τροχαλία ανάστροφη λαβή
      • Κωπηλατική στο χαμερ
      • Ραχιαίοι

    • 10΄ αερόβιο


    Σήμερα κανονικά έχει ξεκούραση αλλά τρώγομαι.....

  2. #1202

    Default

    Ωμοι χτες:

    - Πιεσεις Αλτηρων
    - Πιεσεις Μπαρας
    - Πλαγιες Εκτασεις
    - Αναποδο Peck Deck


    "
    Do all the good you can, for all the people you can, in all the ways you can, as long as ever you can."

    "You got a dream, you gotta protect it. If people can't do something themselves, they wanna tell you that you can't do it. If you want something, go get it. Period."
    ~ Chris Gardner


    "Just remember that you are doing something that so few people in the world have the will power or determination to do. It takes much more than physical strength for us to build and sculpt our bodies. It takes an enormous amount of mental strength as well, and that's what people are truly jealous of. Take it as a compliment, for you stand out in a crowd full of followers."


    "Αισχρον δε και το δια την αμελειαν γηραναι, πριν ιδειν εαυτον ποιος αν καλλιστος και κρατιστος τω σωματι γενοιτο • ταυτα δε ουκ εστιν ιδειν αμελουντα • ου γαρ εθελει αυτοματα γιγνεσθαι." ~ Σωκράτης (Ξενοφών, Απομνημονεύματα).

  3. #1203

    Default

    Πλατη χτες με:

    - Εμπροσθιολαιμιες ελξεις τροχαλιας με μεσαια λαβη
    - Εμπροσιολαιμιες ελξεις τροχαλιας με αναποδη λαβη
    - Κωπηλατικη αλτηρων σε επικλινη παγκο
    - Pullover τροχαλιας
    - Ελξεις με αναποδη λαβη στο μηχανημα hammer strength


    "
    Do all the good you can, for all the people you can, in all the ways you can, as long as ever you can."

    "You got a dream, you gotta protect it. If people can't do something themselves, they wanna tell you that you can't do it. If you want something, go get it. Period."
    ~ Chris Gardner


    "Just remember that you are doing something that so few people in the world have the will power or determination to do. It takes much more than physical strength for us to build and sculpt our bodies. It takes an enormous amount of mental strength as well, and that's what people are truly jealous of. Take it as a compliment, for you stand out in a crowd full of followers."


    "Αισχρον δε και το δια την αμελειαν γηραναι, πριν ιδειν εαυτον ποιος αν καλλιστος και κρατιστος τω σωματι γενοιτο • ταυτα δε ουκ εστιν ιδειν αμελουντα • ου γαρ εθελει αυτοματα γιγνεσθαι." ~ Σωκράτης (Ξενοφών, Απομνημονεύματα).

  4. #1204

    Default

    Στηθος - Δικεφαλοι χτες:

    - Πιεσεις σμιθ σε επικλινη
    - Ανοιγματα αλτηρων σε επικλινη, super set με
    - Πιεσεις αλτηρων κολλημενοι μαζι
    - Pullover Αλτηρα
    - Καμψεις αλτηρων


    "
    Do all the good you can, for all the people you can, in all the ways you can, as long as ever you can."

    "You got a dream, you gotta protect it. If people can't do something themselves, they wanna tell you that you can't do it. If you want something, go get it. Period."
    ~ Chris Gardner


    "Just remember that you are doing something that so few people in the world have the will power or determination to do. It takes much more than physical strength for us to build and sculpt our bodies. It takes an enormous amount of mental strength as well, and that's what people are truly jealous of. Take it as a compliment, for you stand out in a crowd full of followers."


    "Αισχρον δε και το δια την αμελειαν γηραναι, πριν ιδειν εαυτον ποιος αν καλλιστος και κρατιστος τω σωματι γενοιτο • ταυτα δε ουκ εστιν ιδειν αμελουντα • ου γαρ εθελει αυτοματα γιγνεσθαι." ~ Σωκράτης (Ξενοφών, Απομνημονεύματα).

  5. #1205

    Default

    Προπονηση πλατης χτες:

    1. Τρισετ με:
    α) Εμπροσθ. ελξεις τροχαλιας μεσαια λαβη
    β) Pullover σχοινι ορθιος
    γ) Οπισθολαιμιες με ανοιχτη λαβη

    2. Μονοζυγο με κλειστη λαβη

    3. Κωπηλατικη μπαρας σμιθ

    4. Pullover αλτηρα cross bench

    5. Super set:
    α) Κωπηλατικη αλτηρων μπρουμυτα σε επικλινη με κανονικη λαβη
    β) Κωπηλατικη αλτηρων μπρουμυτα σε επικλινη με αναποδη λαβη

    Πρηξιμο: 10/10
    Ενταση: 10/10
    Πιασιμο: 10/10


    "
    Do all the good you can, for all the people you can, in all the ways you can, as long as ever you can."

    "You got a dream, you gotta protect it. If people can't do something themselves, they wanna tell you that you can't do it. If you want something, go get it. Period."
    ~ Chris Gardner


    "Just remember that you are doing something that so few people in the world have the will power or determination to do. It takes much more than physical strength for us to build and sculpt our bodies. It takes an enormous amount of mental strength as well, and that's what people are truly jealous of. Take it as a compliment, for you stand out in a crowd full of followers."


    "Αισχρον δε και το δια την αμελειαν γηραναι, πριν ιδειν εαυτον ποιος αν καλλιστος και κρατιστος τω σωματι γενοιτο • ταυτα δε ουκ εστιν ιδειν αμελουντα • ου γαρ εθελει αυτοματα γιγνεσθαι." ~ Σωκράτης (Ξενοφών, Απομνημονεύματα).

  6. #1206

    Default

    Προπονηση Στηθους - Δικεφαλων χτες:

    1. Super set
    α) Ανοιγματα στον επικλινη
    β) Πιεσεις στον επικλινη

    2. Πιεσεις μπαρας σε ισιο παγκο

    3. Ανοιγματα στην τροχαλια ορθιος

    4. Floor press στο σμιθ (η οποια μου αρεσε παρα πολυ!)

    5. Super set:
    α) Καμψεις αλτηρων ορθιος
    β) Καμψεις αλτηρων στο μηχανημα


    "
    Do all the good you can, for all the people you can, in all the ways you can, as long as ever you can."

    "You got a dream, you gotta protect it. If people can't do something themselves, they wanna tell you that you can't do it. If you want something, go get it. Period."
    ~ Chris Gardner


    "Just remember that you are doing something that so few people in the world have the will power or determination to do. It takes much more than physical strength for us to build and sculpt our bodies. It takes an enormous amount of mental strength as well, and that's what people are truly jealous of. Take it as a compliment, for you stand out in a crowd full of followers."


    "Αισχρον δε και το δια την αμελειαν γηραναι, πριν ιδειν εαυτον ποιος αν καλλιστος και κρατιστος τω σωματι γενοιτο • ταυτα δε ουκ εστιν ιδειν αμελουντα • ου γαρ εθελει αυτοματα γιγνεσθαι." ~ Σωκράτης (Ξενοφών, Απομνημονεύματα).

 

 
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