4 tydzieAi?? robienia masy

6.03.2012 / Michał Karmowski

Wczoraj zaczAi??Ai?? siAi?? 4 tydzieAi?? robienia masy! Po tych trzech tygodniach waga pokazuje 117kg wiAi??c jest znowu do przodu. ZwiAi??kszyAi??em iloAi??Ai?? biaAi??ka i wAi??glowodanA?w o kolejne 40g kaA?degoAi?? czyli kalorycznoAi??Ai?? wzrosAi??a o 320kcal, co uwaA?am za wystarczajAi??ce na ten tydzieAi??. Apetyt mi dopisuje ale jest to za sprawAi?? cardio ktA?re robiAi?? na umiarkowanym tAi??tnie 3 x w tygodniu po 30 min. Do mojej suplementacji doszAi??y CM3 i tauryna. Wczoraj zrobiAi??em dobry trening klatki i barkA?w notujAi??c wzrost siAi??y.

Klatka

-wyciskanie na maszynie smitha Ai??awka skoAi??na 4×12-6+2

-wyciskanie hantlami Ai??awka pAi??aska 4x 12-6-ostatnia to drop set

-rozpiAi??tki na Ai??awce pAi??askiej 4 x12

-pompki na porAi??czach 4 x12-8

Barki

-unoszenie ramion z drAi??zkiem wyciAi??gu dolnego leA?Ai??c 4 x15-12

-wyciskanie na maszynie smitha z klatki 4 x12-8

unoszenie ramion do brody z hantlami 4 x12-8

-unoszenie ramion bokiem stojAi??c 4 x15

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