last workout of the week

gurdi

81.5

leg naklon s dumbeli
5x8x30 posl 3 ssrii po maluk naklon beshe po dobre

kofichki
4x10

lejanka tuka bqh drob
10x60 8x70 2x6x80 tva napraih samo

tejki kila praq tr namalq za da pravq s tehnikata na koqto shte sum dovolen. sl sedmica namalqm i probvam

dali pak vurtq shema ili ot glad me boli korema

bez pari no s jelanie

81.0

grubche

hammer strength row
4x8x65
nabiranki
3x10
dolen skripec
5x10x40
deadlifts
3x8x100 dneska tai ;)
goren skripec
4x10x55 ne me kefi obache
grebane s lost
4x10x40 bum

: ) utre gurdi i pochivka uikenda shte se smaja

ramene bebok

81.6
high pulls
5x10x15
facepulls
5x10x20
grebane na kabel za zadno ramo
5x10x40
ramenna presa
4x10x17.5
external rotation
4x10x5
i tva posl upr se kazva retrakciq ne prottakciq
4x10x10

bum baby

pak ludi raoti

rucete vchera 81.0

frensko s dumbel sednal
5x10x12.5 gurmi tva upr
chukove
5x8x17.5 i tva
razguvane na kabel s 1 ruka
4x10x15 leky
arnoldsguvanka
4x10x15
frensko s dumbeli legnal
3x10x10
sguvane s lost obraten hvat
3x10x20

boom dnes ramo

opa hola

min sedmica beshe slaba bez kraka i gurdi no tazj shte e bym bym !

kraka vcehra

gluteus
4x10
napadu s dumbeli
4x8x7.5
bedreno sguvane prav
4x10x25
kleks 10x60 8x70 6x80 2x5x90
4 superserii
nadiganiq na 1 krak s dumbel
10x10
nadiganiq kolene ot visej
10
leg presa
4x10x60 bum

prusnaha . sq pochvam ruce ;)

grub bez tqga

bezz tqga che krakata sa mi v rani. next week tqga

classic workout

hammer strenght row
4x8x65

nabiranki
3x8

dolen skripec
5x10x40

pullover na kabel probvah
4x10x15

grebane s lost
4x10x40

goren skripec
4x10x55


boom 81.4

helo mamenz

pon propusnah kraka che se fightnah

vtornik ruce classic

srqda  napraih ramoto

dnes grub shte vidim dali she praq tqga che krakakta mi sa ojuleni baq

i taiii 82 kg sum si

9x100 baby

gurdi
82.6 mn naqden nadut napr

kofjchki
4x12
leg naklon s dumbeli
5x8x30
lejanka s lost
10x60 8x70 6x80 4x90 9x100 ;) ;)

:ppp

kolata blusnataaa

gurbut ot snoshti momche
81

pak ne ql ama grindva shtoto iska da uspee i shte go napravi e murshi

hammer strenght row
4x8x65
nabiranki
4x8
dolen skripec
4x10x40
deadlifts
5x120 2x3x130 slabo
hammer strenght pulldownz
4x10x60
grebane s lost
4x10x40

helo ma frend

ramenete 81.8 mai

classic

high pulls
5x10x15

facepulls
5x10x20

grebane na kabel za zadno ramo
5x10x30

ramenna presa s dumbeli prav
4x10x17.5

external rotation na kabel
4x10x5

protrakciika
4x10x10


dae bradaree

ruce ot last night brato

frensko s dumbel sednal
5x10x12.5 bum bum bebs

chuksss na krust
5x8x17.5

razguvane na kabel s 1 ruka
4x10x15

arnold sguvane
4x10x17.5

frensko legnal s dumbeli
3x10x10

sguvane s lost obraten hvat
3x10x20

: P
dnes ramo shte ima bum bum baby

krakata ot ponedelnik we bratoto

(flex)

kraka

stabilen

pi4


gluteus
4x10

napadi s dumbeli
5x8x7.5

bedreno sguvane prav
4x10x20 mai

klekove
10x60 8x70 6x80 2x5x90

4 superserii
nadiganiq na 1 krak s dumbel
10x10
nadiganiq kolene ot visej
10


leg presa
4x10x60 prusna


boom

vrushtam se leko

vrushtam kilata malko po malko sled 1 mesec na mnogo niski kalorii..
81.5

kofichki
5x12
leg s dumbeli ot naklon
4x8x30

lejanka s lost
10x60 8x70 6x80 10x90 - neshto bqh obezvodnen i nqmah energiq mnogo


tva beshe ponedelnik zapochvat mnogo zdravi ama mnogo zdravi tren ;)

myskyl krum

poradi prichhini na 500 kal na den taq sedmixa propusnah 1vute 3tren.
grub (flex) ot vchera.

hammer strenght row
4x8x55
nabiranki
4x8
dolen skripec
5x12x35
dedliftz
5x120 5x130 3x140  1x150 :p

goren skripec
4x10x50

grebane s lost
4x10x40

napraih chest yesterday

classic

leg naklon s dumbeli
5x8x30

kofichki
4x10

lejanka s lost
10x60 8x70 6x80 4x90 i top seriq
6x100 - slabo v sravnenie s minalite puti no problemut beshe che greshno hvanah (too wide) i zamalqh ot 1vite reps.

dnes iam kraka tr prusna