Kulturizmas.net diskusijų forumas

BiiG · 2022-06-07 09:04

Lower 1 day

Bandysiu tvarkytis nugaros apacia - visada galvojau skauda nuo pritupkiu, bet pasirodo nuo legpresso, tai kolkas jokio LP, tupkės lengvai ir pas ortopeda vizitas

Pritupimai
50 x 10
60 x 8
60 x 8
60 x 8

SLDL
70 x 8
80 x 8
80 x 8

Walking lunges
12.5 x 24
15 x 24
17.5 x 24

Koju lenkimas gulint
11 x 12 x 3

Blauzda sėdint
40 x 20 x 3
Pumpui pasistiebimai be svorio x12

Jūsų Didenybė · 2022-06-07 14:36

Leg press labai nugaros apacia apkrauna, jokia paslaptis. Esu gerai palupus nugara ant jo, ir net du kartus, daugiau nebelendu... Kalba apie 45 laipsniu leg press, horizontalus ne toks pavojingas.

BiiG · 2022-06-10 13:50

Upper day 2

Hanteliu spaudimas kampu
12.5 x 12
17.5 x 10
22.5 x 8
25 x 8
27.5 x 8

Hantelio trauka pasilenkus
25 x 8
27.5 x 8 x 2

Mostai
7 x 10
9 x 10 x 2

Supersetas:
EZ štanga skote
25 x 12 x 4
Tricui su trosu
7 x 12
8 x 12 x 3

Face pulls
7 x 15 x 3

BiiG · 2022-06-13 08:57

Upper day 1

Dumbbell press
12.5 x 12
20 x 10
25 x 10
27.5 x 10

Pull ups
7 6 6

Seated dumbbell shoulder press
17.5 x 8
20 x 8
20 x 8

Plėšimas
6 x 12
7 x 12
7 x 12

Supersetas
Dumbbell curl
12.5 x 12 x 2
15 x 12
Dumbbell tricep extension
20 x 12 x 3

Mostai i šonus pečiam
7 x 12
9 x 10
9 x 10

BiiG · 2022-07-07 11:56

Upper day 1

Dumbbell press
12.5 x 12
17.5 x 10
22x5 x 8
25 x 8
27.5 x 8

Hantelio trauka pasilenkus
20 x 8 x 3

Seated dumbbell shoulder press
17.5 x 8
20 x 8
20 x 8

Supersetas
Dumbbell curl
12.5 x 12 x 3
Dumbbell tricep extension
17.5 x 12 x 3

Mostai i šonus pečiam
7 x 12 x 3

BiiG · 2022-07-12 09:39

Lower 1 day

Dvirke 5min

SLDL
50 x 12
70 x 8
80 x 8
80 x 8

Walking lunges
12.5 x 24
15 x 24
17.5 x 24

Koju lenkimas gulint
11 x 12 x 3

Blauzda sėdint
50 x 20 x 3

BiiG · 2022-07-18 09:27

Upper day 2

Hanteliu spaudimas kampu
12.5 x 12
17.5 x 10
22.5 x 8
25 x 8
27.5 x 8

Hantelio trauka pasilenkus
25 x 8 x 3

Mostai
7 x 10
8 x 10
9 x 10

Supersetas:
EZ štanga skote
25 x 12 x 3
Tricui su trosu
7 x 12 x 3

Face pulls
7 x 15 x 3

BiiG · 2024-06-04 09:50

Atgal i salę po 22mėn pertraukos - 100kg ant svarstykliu, +9kg per 2 metus.

Paskutinį kartą taisė BiiG (2024-06-09 00:02)

BiiG · 2024-06-08 17:25

20min ejimas

Deadlift
60 x 8
70 x 8
80 x 8
90 x 8
100 x 6
100 x 6

Giros trauka pasilenkus
4 x 10 x 16kg

Vertikali troso trauka placiai
3 x 10

Lats pulldown
4 x 10

BiiG · 2024-06-10 08:29

Upper day 1

Dumbbell bench press
12 x 12
16 x 8
18 x 8
20 x 6

Bent over row
40 x 10
50 x 8
50 x 8
55 x 8

Seated dumbbell shoulder press
12 x 10
14 x 8
14 x 6

V handle pulldown
40 x 8
45 x 8
50 x 8

Low cable chest flies
10 x 10
15 x 10 x 2

Dumbbell curl
12 x 8 x 3

Dumbbell tricep extension
14 x 12
16 x 12x 2

Mostai i šonus pečiam
5 x 12
5 x 10
5 x 10
drop 3 x 10

BiiG · 2024-06-12 09:17

Lower day 1

FSQ
20 x 10
40 x 8
50 x 8
60 x 8
70 x 6

SLDL
50 x 8
60 x 8
70 x 8
70 x 8

Walking lunges w/ bulgarian bag
10kg x 20
15kg x 20
15kg x 20

Koju lenkimas sedint
25 x 12
30 x 12
35 x 12
35 x 12

BiiG · 2024-06-13 08:44

Upper day 2

Hanteliu spaudimas kampu
12 x 12
16 x 8
18 x 8
20 x 5
18 x 5

Military press
40 x 4
30 x 6
30 x 6

Hammer strength rows
20 x 10
30 x 10
35 x 10
35 x 10

Hammer incline chest press
30 x 8
30 x 8
20 x 8

Mostai į šonus su trosu
5 x 10
5 x 10
5 x 10
Drop 2,5 x 8

Face pulls
35 x 12
35 x 12
35 x 12
40 x 12

BiiG · 2024-06-15 17:28

Lower day 2

  Back extensions
 x12
 x12  

Deadlift
 60 x 8 
70 x 8
 80 x 8
 90 x 8 
90 x 8   

 Leg extensions
20kg x 12
25kg x 12
25kg x 12
25kg x 20

Seated leg curl 
30kg x 12
35kg x 12
35kg x 12
35kg x 12

Abductor
35kg x 12 x 3

  Seated calf raise 
15kg x 20
 20kg x 20 x 2

BiiG · 2024-06-17 08:48

Upper day 1

Dumbbell press
12kg x 12
16kg x 8
20kg x 8
22kg x 8

Dumbbell row
16kg x 10
18kg x 10
20kg x 8
20kg x 8

Seated dumbbell shoulder press
12kg x 10
14kg x 8
16kg x 6

V handle pulldow
45x 10
50 x 8
50 x 8

Low cable chest flyes
15kg x 10 x 2

Dumbbell curl
12kg x 8 x 2
16kg x 6

Dumbbell tricep extension
16kg x 12
18kg x 10 x 2

Mostai i šonus pečiam
5kg x 12
6kg x 10 x 3

BiiG · 2024-06-18 08:32

Lower day 1

Dumbbell SLDL
5 x 8
10 x 8
16 x 8
20 x 8
24 x 8

Calf raise
20kg x 18 x 3

Leg curl
35kg x 12 x 3

Hack squat
40kg x 10
50kg x 10
50kg x 12
60kg x 12

Facepull
35kg x 15
40kg x 15

aurimas413 · 2024-06-18 10:22

Sia sav

Lower
Pritupimai 127.5x5,3,3
Deadlift 2x6x140kg
Hyperekstenzijos 3x12x25
Lenkimas sedint aparate 3x12x43kg

Upper
Spaudimas 100x5,4,3
Row 3x66x95kg
Military press 1x6x65kg
Prisitraukimai 3x6x10kg
Lygiagretes 3x8,6,4x20kg
Trauka prie pilvo 3x8,8,6x70kg

Lower
Pritupimai su pauze apacioje 6x4 (80-100kg)
Mirties trauka su pauze 3x4x125kg
Leg pressas po viena koja 3x12x20kg
Lenkimas gulint 3x12x50kg

Upper
Spoto press 6x4x90kg
Yates row su pauze 4x6x80kg
Hanteliu spaudimas sedint 1x9x27.5kg
Neutral grip prisitraukimai 10,8,4
Virve tricui 3x15x30kg
Hammeris 3x12,5,4 (nesigavo big_smile )

tai tiek sia sav smile

aurimas413 · 2024-06-18 10:23

Bleha, sorry netycia i tavo loga parasiau, nepyk big_smile

BiiG · 2024-06-21 09:52

aurimas413 rašė:
Bleha, sorry netycia i tavo loga parasiau, nepyk

lol lol lol

Kad jau parašei, tai pasiūlyk ka vietoj pritupimu kojom imest - negaliu daryt nei SQ nei FSQ nei Legpress - nugaros apacia skauda po ju stanga

BiiG · 2024-06-21 09:53

Upper day 2

incline BP
20 x 12
30 x 8
40 x 8
45 x 8
45 x 8

Upright row
15 x 8
20 x 8
25 x 8
25 x 8

Bent over row
40 x 10
50 x 8
60 x 8

Pek dek
50 x 10
50 x 10
50 x 10

Mostai galinei deltai staklese
35 x 10
42 x 10
42 x 10
drop
21 x 12

Face pulls
40 x 12
40 x 12
45 x 12

aurimas413 · 2024-06-21 10:03

BiiG rašė:
aurimas413 rašė:
Bleha, sorry netycia i tavo loga parasiau, nepyk

Kad jau parašei, tai pasiūlyk ka vietoj pritupimu kojom imest - negaliu daryt nei SQ nei FSQ nei Legpress - nugaros apacia skauda po ju

Jeigu nori tokio gryno bazinio pratimo kuris atstotu pritupimus ir fsq, bet per daug neapkrautu nugaros , tai siulau pabandyti "bulgarian split squat" su hanteliais

BiiG · 2024-06-26 21:38

2024.06.22 Lower day 2

Supersetas
Leg extensions
30kg x 12 x 3
30kg x 20
Seated leg curl
35kg x 12
40kg x 12 x 2

Deadlift
60 x 8
70 x 8
80 x 8
90 x 8
100 x 6
110 x 5

BiiG · 2024-06-26 21:39

2024.06.25 Upper day 1

Bench press
20kg x 12
40kg x 8
50kg x 8
60kg x 8

Dumbbell row
18kg x 10
20kg x 10
22kg x 10

Seated dumbbell shoulder press
14kg x 10
14kg x 10
16kg x 7

V handle pulldow
45x 10
50 x 8
50 x 8

Low cable chest flyes
15kg x 12 x 2

Dumbbell curl
14kg x 8 x 3

Dumbbell tricep extension - nepaejo, kirto per alkūnė
18kg x 8

Mostai i šonus pečiam
6kg x 10 x 2
7kg x 10

BiiG · 2024-06-26 21:41

Lower day 1

Superset
Tiesimas
40kg x 12 x 3
Lenkimas gulint
35kg x 12 x 3

SLDL
50lg x 10
70kg x 8
75kg x 8
75kg x 8

Hack squat
50kg x 12
70kg x 12
80kg x 12

Calf raises
40kg x 18
40kg x 18
20kg x 20

BiiG · 2024-06-30 21:39

2024.06.29

Upper day 2

incline BP
20 x 12
40 x 8
50 x 8
50 x 8

Arnold press
12kg x 8
12kg x 8
14kg x 8

Bent over row
50 x 8
60 x 8
70 x 8

Spaudimas siaurai
40kg x 10
45kg x 10
45kg x 8

Bicas skote su EZ
25kg x 12
30kg x 12
30kg x 12

Mostai sonui su trosu
5kg x 10 x 2
5kg x 12

Face pulls
40 x 12
45 x 12
50 x 12

BiiG · 2024-06-30 21:40

2024.06.30

Lower day 2

Back extensions
X 12 x 2

Deadlift
60 x 10
80 x 8
90 x 8
100 x 8
110 x 6
115 x 6
100 x 8

Seated leg curl
40kg x 12
45kg x 12 x 2

Bulgarian split squat
12kg x 20
16kg x 20
18kg x 20

Pasistiebimai staklese
40kg x 18
40kg x 20 x 2

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