Sur le site : http://tgrandin.canalblog.com/ les vidéos complètes de César Millan et son livre. Découvrez aussi,-Temple Grandin, née autiste elle comprend le...
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Tampilkan postingan dengan label 22. Tampilkan semua postingan
Sabtu, 20 Februari 2016
Senin, 15 Februari 2016
Posted by asinina on 09.57
with No comments so far
Speed bench + doubled minis
185 x 3 x 9
Bench Press
225 x 20 close grip
225 x 20 ultra-wide grip
Lying dumbbell tricep extension
60s x 8 x 4
superset w/ band pushdowns x 25 x 4
Lat pulldown, multi-grip bar
150 x 12 x 6 (2 sets at each of 3 grips)
Dumbbell shrugs
100s x 25 x 4
Face pulls
80 x 12 x 4
Concentration curls
15 x 12 x 4
Standing low pulley curls
35 x 12 x 4
Read More..
185 x 3 x 9
Bench Press
225 x 20 close grip
225 x 20 ultra-wide grip
Lying dumbbell tricep extension
60s x 8 x 4
superset w/ band pushdowns x 25 x 4
Lat pulldown, multi-grip bar
150 x 12 x 6 (2 sets at each of 3 grips)
Dumbbell shrugs
100s x 25 x 4
Face pulls
80 x 12 x 4
Concentration curls
15 x 12 x 4
Standing low pulley curls
35 x 12 x 4
Kamis, 11 Februari 2016
Posted by asinina on 15.05
with No comments so far
SS Bar speed squat (week 2)
385 + average bands x 2 x 10
Speed pulls off 2" deficit
365 + 200 lbs band x 1 x 8
Mikesell pull-thrus w/ average band x 20 x 4
Seated leg curl
120 x 12
140 x 12
160 x 12
Circuit:
ISO leg extension 70 x 15 x 3
Abductor 110 x 15 x 3
Adductor 110 x 15 x 3
Reverse Hyper
320 x 20 x 2
Spread eagle sit-ups x 20 x 2
Read More..
385 + average bands x 2 x 10
Speed pulls off 2" deficit
365 + 200 lbs band x 1 x 8
Mikesell pull-thrus w/ average band x 20 x 4
Seated leg curl
120 x 12
140 x 12
160 x 12
Circuit:
ISO leg extension 70 x 15 x 3
Abductor 110 x 15 x 3
Adductor 110 x 15 x 3
Reverse Hyper
320 x 20 x 2
Spread eagle sit-ups x 20 x 2
Selasa, 02 Februari 2016
Posted by asinina on 09.55
with No comments so far
Squat vs. average bands (+ 165 lbs)
155 x 5
265 x 3
355 x 2
405 x 1
add briefs
445 x 1
535 x 1
add suit, straps down
605 x 1
645 x 1
straps up
700 x 1
745 miss
Band good-morning w/ average band
25 x 4
Band leg curl w/ super mini
25 x 4
Rope crunch
90 x 15 x 4
Band pull-apart w/ mini
25 x 4
Read More..
155 x 5
265 x 3
355 x 2
405 x 1
add briefs
445 x 1
535 x 1
add suit, straps down
605 x 1
645 x 1
straps up
700 x 1
745 miss
Band good-morning w/ average band
25 x 4
Band leg curl w/ super mini
25 x 4
Rope crunch
90 x 15 x 4
Band pull-apart w/ mini
25 x 4
Sabtu, 30 Januari 2016
Posted by asinina on 19.13
with No comments so far
Bench press vs. doubled monster minis (+120)
135 x 5
185 x 3
225 x 1
275 x 1
315 x 1
335 x 1 (20 lb PR)
Tricep pushdowns
100 x 12 x 6
V-grip lat pulldown
200 x 12 x 5
Dumbbell side raise
35 x 6
45 x 6
55 x 6 x 3
Face Pulls
100 x 12 x 3
Ballistic band curls
mini band x 25 x 4
Having some bicep tendinitis issues tonight...maybe from Mondays heavy squats. Shoulders/upper arms didnt seem to be firing right, and lots of elbow pain...surprisingly, strength was still good.
Read More..
135 x 5
185 x 3
225 x 1
275 x 1
315 x 1
335 x 1 (20 lb PR)
Tricep pushdowns
100 x 12 x 6
V-grip lat pulldown
200 x 12 x 5
Dumbbell side raise
35 x 6
45 x 6
55 x 6 x 3
Face Pulls
100 x 12 x 3
Ballistic band curls
mini band x 25 x 4
Having some bicep tendinitis issues tonight...maybe from Mondays heavy squats. Shoulders/upper arms didnt seem to be firing right, and lots of elbow pain...surprisingly, strength was still good.
Selasa, 26 Januari 2016
Posted by asinina on 09.03
with No comments so far
Speed squat, cambered bar + 120 lbs chain, parallel box
245 x 2 x 12
GHR
bw x 12 x 5
Backward sled drag 200 ft
Read More..
245 x 2 x 12
GHR
bw x 12 x 5
Backward sled drag 200 ft
135 x 4 trips
Pullover machine
120 x 20 x 5
Band Good morning
strong band x 20 x 5
Spread-eagle sit-up
bw x 20 x 5
Pullover machine
120 x 20 x 5
Band Good morning
strong band x 20 x 5
Spread-eagle sit-up
bw x 20 x 5
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