Trening z „Papajem”

14.03.2012 / Michał Karmowski

W sobotAi?? odwiedziAi?? mnie Tomek „Papaj” Lech i zrobiliAi??my wspA?lny trening plecA?w.Ai?? Niestety po zabiegu jeszcze nie doszedAi??em do peAi??ni siAi?? ale uwaA?am , A?e i tak byAi??o dobrze. Ko nakrAi??ciAi??a materiaAi?? , takA?e niedAi??ugo bAi??dziecie mogli obejA?eAi?? nasze zmagania. Po treningu zjedliAi??my dietetyczny posiAi??ek i wymieniliAi??my siAi??Ai?? nowinkami i „plotkami” ze Ai??wiata BB. Poza tym u mnie etap budowania masy przebiega dosyAi?? pomyAi??lnie i waga dobija do 118kg , nie chce nadmiernie siAi?? otAi??uszczaAi?? bo ciAi??A?ko jest wtedy oceniAi?? efekty pracy.

Dieta :

-20g izolate 100, 2 miarki bcaa powder, 2 miarki glutamine extreme,

1-600g biaAi??ek jaja, 200g pAi??atkA?w owsianych, 50g orzechA?w

2,3-350g dorsza, 125g ryzu, 20g oleju

przed treningiem: S.A.W. -15g, 2 miarki bcaa powder, 2 miarki glutamine extreme,

po treningu: 60g z islolate 100, 2 miarki bcaa powder, 2 miarki glutamine extreme,

po 20 min 150g ryA?u

4,5-300g woAi??owiny, 100g ryzu, 20g oleju

6-400g biaAi??ek jaj, 2 miarki casein 100,50g masAi??a migdaAi??owego

Dzisiejszy trening nA?g:

-wyprosty 4s

-hak przysiady 4s +drop set

-wypychanie na suwnicy 4 s + drop set

-przysiady ze sztangAi?? na klatce 4 s + drop set

-uginanie siedzAi??c 4 s

-uginanie lezac 4 s

-wypychanie nogi do tyAi??u na hammerze 4s

 

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