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Thread: Death Note

  1. #2401
    Junior Bodybuilder salva_'s Avatar
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    Quote Originally Posted by Achillezzz View Post
    Ευχαριστώ! Μακάρι να ξαναγίνει δυνατό γιατί μας καταντήσανε ζυμαρούληδες.
    εμενα ηταν ευκαιρια να μπω δυνατα να ξεκινησω να χτιζω βαση , με καλλισθενικες ασκησεις

    αλλα ρε συ σαν το γυμναστηριο δεν εχει εκανα σημερα προπονηση , νεος στο γυμναστηριο και το Feeling ειναι πραγματικά απιστευτο..

    καλες προπονήσεις !
    εαν πιστέψεις οτι ΕΣΥ μπορείς τότε ΕΣΥ θα τα καταφέρεις!!

  2. #2402
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by salva_ View Post
    εμενα ηταν ευκαιρια να μπω δυνατα να ξεκινησω να χτιζω βαση , με καλλισθενικες ασκησεις

    αλλα ρε συ σαν το γυμναστηριο δεν εχει εκανα σημερα προπονηση , νεος στο γυμναστηριο και το Feeling ειναι πραγματικά απιστευτο..

    καλες προπονήσεις !
    Eπισης φιλε μου καλες προπονησεις!
    Squat: 190kg
    Deadlift: 220kg
    Bench Press: 122.5kg
    Press: 85kg


    "What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski

    "Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler

  3. #2403
    Senior Bodybuilder Achillezzz's Avatar
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    ME Lower

    SQ
    20 2x10
    60 x5
    100 x5
    120 x5
    140 x3
    160x 1
    170 x1

    Back off 1:
    150 3x3

    Back off 2:
    135 3x5

    DL
    60 x5
    100 x5
    140 x5
    180 x1
    200 x1

    Back off:
    3x5 160kg

    Suitcase carries
    2x 50m

    Rack and waiter carries (single)
    2x 50m

    Side bends
    3x10
    Squat: 190kg
    Deadlift: 220kg
    Bench Press: 122.5kg
    Press: 85kg


    "What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski

    "Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler

  4. #2404
    Senior Bodybuilder Achillezzz's Avatar
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    ME Upper

    Chest sup. row
    5x(15-25)

    Incline BP
    2x20 20kg
    x5 50kg
    x5 60kg
    x5 70kg
    8x3 80kg

    Superset
    Close Grip Incline BP
    4x(12-12-8-8) 50kg
    Chinups
    4x7

    Diverging lat pulldown
    3x10

    Face pulls
    3x15

    Superset
    Σφυρια 3x7
    καμψεις τρικ. σε medicine ball 3x8


    Conditioning (Airdyne)

    Intervals
    60'' on
    60 off
    x 3
    10' low tempo
    Squat: 190kg
    Deadlift: 220kg
    Bench Press: 122.5kg
    Press: 85kg


    "What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski

    "Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler

  5. #2405
    Senior Bodybuilder Achillezzz's Avatar
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    DE Lower

    Circuit
    KB Swing 3x15
    Single Leg Glute bridge 3x8
    Box jumps 3x5

    DE SQ (rest 30'')
    10x2 90kg

    DE Sumo DL (rest 30'')
    8x2 100kg

    Circuit (rest 1')
    Snatch Grip DL 3x60''
    Bodyweight step up 3x30'' /leg
    Hanging leg raises 3x8

    Γαμπες
    3x fail

    Δικεφαλοι ισια μπαρα
    1x8 35kg
    1x6 40kg
    3x5 45kg
    1x fail 35kg
    Squat: 190kg
    Deadlift: 220kg
    Bench Press: 122.5kg
    Press: 85kg


    "What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski

    "Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler

  6. #2406
    Pumping Iron
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    21-12-20
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    Bristol UK
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    Καλησπερα Αχιλλέα, ρωταω και εσένα όπως και τον Γιάννη σαν ποιο έμπειρη καο με καλύτερες γνωσεις ..Βοηθητικές ασκήσεις για το ohp σε παρακαλώ και εξηγώ το λόγο..σήμερα είχα προπόνηση ohp και εκτελεσα την άσκηση σωστά ,κλειδωμένα γόνατα, σφιγμενους Γλουτούς και κοιλιακούς, τα χέρια καο οι αγκώνες σε σωστή θέση αλλά το λάθος μου πιστεύω οφείλετε στην πάρα πολλή γρήγορη εκτέλεση που με τράβηξε το αυχένα λίγο στα δεξιά..δεν πεθάνω και στο πόνο αλλά το νιώθω λίγο...εκτός βέβαια με την εμπειρία σου έφυγε πιστεύεις κάτι άλλο..
    Last edited by Costacoffee; 24-06-21 at 06:11.

  7. #2407
    Pumping Iron TzinaJoe's Avatar
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    Quote Originally Posted by Achillezzz View Post
    DE Lower

    Circuit
    KB Swing 3x15
    Single Leg Glute bridge 3x8
    Box jumps 3x5

    DE SQ (rest 30'')
    10x2 90kg

    DE Sumo DL (rest 30'')
    8x2 100kg

    Circuit (rest 1')
    Snatch Grip DL 3x60''
    Bodyweight step up 3x30'' /leg
    Hanging leg raises 3x8

    Γαμπες
    3x fail

    Δικεφαλοι ισια μπαρα
    1x8 35kg
    1x6 40kg
    3x5 45kg
    1x fail 35kg
    Πολύ ωραία προπόνηση!
    και αυτα:
    Squat: 190kg
    Deadlift: 220kg
    Bench Press: 122.5kg
    Press: 85kg
    εντυπωσιακά! Μπραβο Αχιλλέα είσαι δύναμη!

  8. #2408
    Senior Bodybuilder Achillezzz's Avatar
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    DE Upper

    Circuit
    παγκος αλτηρες 4x25
    τρικεφαλοι 4x15
    chest sup. row 4x15

    DE BP
    8x3 55kg + double mini (3 sets 3'' eccentric)

    Close grip BP
    3x6 60kg (tempo 3/2/0)

    Pullups
    3x fail

    Δικεφαλοι στραβομπαρα
    3x15


    Σημερα ειχα 1η δοση απο το τσιπακι οποτε πονουσε λιγο ο ωμος και ημουν λιγο χαμηλα σε ενεργεια οποτε δεν πιεσα.


    Quote Originally Posted by TzinaJoe View Post
    Πολύ ωραία προπόνηση!
    και αυτα:
    Squat: 190kg
    Deadlift: 220kg
    Bench Press: 122.5kg
    Press: 85kg
    εντυπωσιακά! Μπραβο Αχιλλέα είσαι δύναμη!
    Squat: 190kg
    Deadlift: 220kg
    Bench Press: 122.5kg
    Press: 85kg


    "What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski

    "Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler

  9. #2409
    Pumping Iron
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    Quote Originally Posted by Achillezzz View Post


    Σημερα ειχα 1η δοση απο το τσιπακι οποτε πονουσε λιγο ο ωμος και ημουν λιγο χαμηλα σε ενεργεια οποτε δεν πιεσα.


    Αν δεν ανεβάσεις φωτό κάνοντας το σήμα της νίκης όπως κάνει ο... κάθε φυσιολογικός άνθρωπος είναι σαν να μην το έκανες. :-Ρ
    Last edited by Berlyn; 25-06-21 at 12:54.

  10. #2410
    Senior Bodybuilder Achillezzz's Avatar
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    ME Lower

    Circuit
    cossack squat 3x15
    glute bridges 3x15
    box jumps 3x5

    ME Front SQ
    60 x5
    80 x5
    90 x5
    100 x3
    110 x1
    120 x1

    ME Trap Bar DL
    60 x5
    100 x5
    140 x5
    180 x3
    200 x1
    220 x1
    240 x1

    back off
    180 3x3

    Back Hyperextensions
    4x25 +20kg

    Leg press single leg
    3x20

    Suitcase Carries 5' (αλλο χερι καθε 30'')
    Squat: 190kg
    Deadlift: 220kg
    Bench Press: 122.5kg
    Press: 85kg


    "What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski

    "Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler

  11. #2411
    Senior Bodybuilder Achillezzz's Avatar
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    ME Upper

    Chest sup. row
    4x25

    Floor Press 3RM
    20 x5
    60 x5
    70x5
    90x3
    100x3
    105x3

    BP
    6x(6-6-6-5-4-4) 90kg

    Superset
    DB incline press
    3x(15-13-12)
    Pull ups
    3x5

    db chest sup rows (ανοιχτοι αγκωνες)
    3x15

    db extensions westside style
    3xfail

    Shrugs σκυφτος
    3x15

    Superset
    εκτασεις ωμων στο πλαι 3x20-25
    front plate raises 3x10-20


    Conditioning
    Airdyne σταθερο τεμπο στα 300watts
    2' on 1' off x3
    Squat: 190kg
    Deadlift: 220kg
    Bench Press: 122.5kg
    Press: 85kg


    "What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski

    "Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler

  12. #2412
    Senior Bodybuilder Achillezzz's Avatar
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    ME Lower

    Squat
    1x20 20kg
    1x5 60kg
    1x5 100kg
    1x3 130kg
    1x3 140kg

    4x2 160kg

    back off
    2x5 140g

    Deadlift
    1x5 100kg
    1x5 140kg
    1x5 170kg
    back of
    2x5 150kg

    back extensions
    2x50

    Cardio
    30' rowing machine
    Squat: 190kg
    Deadlift: 220kg
    Bench Press: 122.5kg
    Press: 85kg


    "What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski

    "Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler

  13. #2413
    Senior Bodybuilder Achillezzz's Avatar
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    Dynamic Effort day (χτες)

    Box jumps 5x5
    Depth jumps 5x1

    Explosive pushups 5x5
    Explosive chinups 3x5

    Γαμπες 4x15
    εκτασεις τετρακεφαλων 4x12
    facepulls 100reps
    Squat: 190kg
    Deadlift: 220kg
    Bench Press: 122.5kg
    Press: 85kg


    "What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski

    "Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler

  14. #2414
    Senior Bodybuilder Achillezzz's Avatar
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    Maximum Effort Upper

    Ζεσταμα
    3x25 diverging lat pulldown

    OHP
    1x10 20kg
    1x5 50kg
    1x5 60kg
    1x3 65kg
    1x3 70kg
    1x2 75kg
    1x1 77.5kg
    1x1 80kg
    fail 85kg

    back off 1
    3x3 70kg
    back off 2
    4x5 62.5kg

    Dips
    4x fail

    Κωπηλατικη με μπαρα
    5x(10-15)

    Δικεφαλοι 3 σετ
    Τρικεφαλοι 3 σετ
    Squat: 190kg
    Deadlift: 220kg
    Bench Press: 122.5kg
    Press: 85kg


    "What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski

    "Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler


 
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