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Thread: Carpenter's log

  1. #181
    Pumping Iron Akis23's Avatar
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    18-11-18
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    Τρίτη 7/3 : Legs

    1)Landmine squat 4X6-14 (40X14, 50X12, 60X6, 60X6)
    - rest : 1:30-2:30 min

    2)Landmine reverse lunge 4X8-10 (40X10, 40X10, 50X9, 50X8)
    - rest : 1-2 min

    3)Rdl 4X10(40X10)
    - rest : 1 min

    4)Bulgarian split Squat 4X20
    - rest :1-2 min

    Crunches 3Xfailure
    Leg raises 3Xfailure
    Forearm bar roll 3X60
    Wrist extension 3Xfailure
    "Blood, sweat and respect. First two you give... The last one you earn"
    ~Dwayne "The Rock" Johnson

  2. #182
    Pumping Iron Akis23's Avatar
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    Πέμπτη 9/3: upper

    1)Chin ups 4X7-12
    - rest : 1-2 min

    2)Floor press 4X8-14 (40X14, 40X10, 40X8, 40X8)
    - rest : 1-1:30 min

    3)Underhand row 3X10-12 (60X12,60X10,60X10)
    - rest : 1:30-2:00 min

    4)landmine press 3X10-16 (30X16, 40X10, 40X10)
    - rest : 1:30-2 min
    *one handed Κάθε φορά

    5)landmine cross 3X12 (30X12)
    - rest : 1 min

    6)Dips 3X4-7
    - rest : 1 min

    7)db skullcrusher superset Hammer curls 3X8-10| 10-13
    - rest : 1-1:30 min

    8)Leaning lateral raise 3 X 10-16
    - rest : 1 min

    9)Rear delt row 2Xfailure
    - rest : 30 sec

    *Δεν ξέρω αν ο όγκος της προπόνησης είναι μεγάλος αλλά θεωρώ ότι είναι μέσα σε φυσιολογικά πλαίσια

    **Dips τώρα ξεκίνησα να κάνω για αυτό και τόσες λίγες επαναλήψεις
    "Blood, sweat and respect. First two you give... The last one you earn"
    ~Dwayne "The Rock" Johnson

  3. #183
    Pumping Iron Akis23's Avatar
    Join Date
    18-11-18
    Posts
    298

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    ΥΓ : Χρησιμοποιώ ολυμπιακή μπάρα, 2 δίσκους 20kg, 2 δίσκους 10kg, μονοζυγο, 10 και 12kg αλτηρες, 12kg kettbel
    "Blood, sweat and respect. First two you give... The last one you earn"
    ~Dwayne "The Rock" Johnson

 

 
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