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BiiG · 2024-07-01 09:06

2024.07.01

Upper day 1

Dumbell bench press
12kg x 12
18kg x 8
22kg x 8
24kg x 8

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

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

Vertikali trauka
45x 12
50 x 10
50 x 10

Low cable chest flyes
15kg x 12 x 2
Drop
10kg x 15

Dumbbell curl
14kg x 8 x 3

Skull crushers
7kg x 12
8kg x 10
9kg x 9

BiiG · 2024-07-03 09:34

Lower 1

Superset
Tiesimas
35kg x 12
40kg x 12
45kg x 12
Lenkimas gulint
30kg x 12 x 3

SLDL
50 x 10
70 x 8
75 x 8
80 x 8

Hack squat
60kg x 12
95 x 12
100kg x 15

Abs crunch
30kg x 12 x 2
35kg x 12

BiiG · 2024-07-04 08:39

Upper day 2

Incline dumbbell BP
12 x 12
18 x 8
20 x 8
20 x 8

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

Horizontali trauka
35kg x 12
50kg x 10
50kg x 10
45kg x 10

Spaudimas siaurai
40kg x 10
50kg x 8
50kg x 7

Bicas skote su EZ
30kg x 10
32.5kg x 10
32.5kg x 10

Pekdek
50kg x 12
55kg x 10
55kg x 8

Mostai sonui su trosu
5kg x 10 x 3

BiiG · 2024-07-08 09:10

2024.07.06
Svoris 97,5kg ryte

Lower 2

Back extensions
X 12 x 2

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

Standing leg curl
20kg x 8
20kg x 10

Bulgarian split squat
14kg x 20
18kg x 20
20kg x 20

Pasistiebimai staklese
42,5kg x 20
45kg x 20

Facepulls
X12 x3

Paskutinį kartą taisė BiiG (2024-07-17 09:06)

BiiG · 2024-07-08 09:11

Upper day 1

Seated dumbbell shoulder press
14kg x 10
16kg x 8
18kg x 10
20kg x 5

Dumbbell row
22kg x 10
24kg x 10
26kg x 10

Dumbell bench press
12kg x 10
20kg x 8
24kg x 11

Vertikali trauka rankos i save
45x 12
55 x 10
55 x 10

Pek dek
50kg x 10
55kg x 10
55kg x 10

Dumbbell curl
16kg x 8
16kg x 8
16kg x 8

Skull crushers
8kg x 10
9kg x 10
9kg x 10

Mostai i sonus su trosu
5kg x 10 x 3

BiiG · 2024-07-09 08:37

Lower ay 1

Superset
Tiesimas
45kg x 12
50kg x 12
50kg x 20
Lenkimas gulint
30kg x 8
35kg x 8
35kg x 12

SLDL
60 x 8
80 x 8
80 x 8
85 x 8

Laiptai 10min

BiiG · 2024-07-12 08:44

Upper day 2

Incline dumbbell press
12 x 12
18 x 8
22 x 8
24 x 10

Arnold press
14kg x 8
16kg x 8
18kg x 8

Barbell row
60kg x 8
60kg x 8
70kg x 8

Spaudimas siaurai
50kg x 8 x 3

Bicas skote su fix stanga
20kg x 10
25kg x 10
30kg x 8

Pekdek
55kg x 10
60kg x 10
60kg x 10

Mostai sonui su trosu 90*kampas
10 x 10
15 x 10
15 x 8

BiiG · 2024-07-14 20:40

Lower day 2 

Back extensions
X 12 x 2

Deadlift 
60 x 8
 90 x 8 
100 x 6
110 x 6
120 x 4
120 x 5 

Bulgarian split squat
20kg x 20
20kg x 20
24kg x 20
32kg x 20

Pasistiebimai staklese
45kg x 20
50kg x 20
50kg x 23

Facepulls
X12 x3

BiiG · 2024-07-15 08:20

Upper day 1

Seated dumbbell shoulder press
14kg x 10
18kg x 10
18kg x 9
20kg x 6

Dumbbell row
24kg x 10
24kg x 10
26kg x 10

Dumbell bench press
14kg x 8
22kg x 10
24kg x 12

Vertikali trauka rankos i save
50x 10
55 x 10
60 x 8

Mostai i sonus su hanteliais
6kg x 10
7kg x 10
7kg x 14

Seated Dumbbell curl
12kg x 8
12kg x 8
12kg x 10

Skull crushers
8kg x 10
9kg x 10
9kg x 10

Paskutinį kartą taisė BiiG (2024-07-25 09:09)

BiiG · 2024-07-17 09:06

Lower day 1

Superset
Tiesimas
50kg x 12
50kg x 12
55kg x 20
Lenkimas gulint
35kg x 10
35kg x 10
35kg x 10

SLDL
60 x 8
80 x 8
80 x 8
90 x 8

20min ėjimas

BiiG · 2024-07-20 23:13

Upper day 2

Pullups
3  

incline dumbbell BP 
14 x 12 
18 x 8 
24 x 8
26 x 8
26 x 5

Barbell row
60kg x 8
60kg x 8
65kg x 8 

Arnold press
14kg x 8
16kg x 8
18kg x 9 

Spaudimas siaurai
50kg x 8 x 3

Bicas skote su EZ stanga
25kg x 10
30kg x 10
30kg x 10

Pekdek
60kg x 12
60kg x 10
55kg x 10  

Mostai sonui su trosu 90*kampas
10 x 12
15 x 12
15 x 12

Tricas su trosu
10kg x 12
10kg x 10
10kg x 10

BiiG · 2024-07-21 13:40

Lower 2 

Back extensions
X 12

Deadlift
 70 x 8
 90 x 5
 100 x 3
110 x 6
120 x 5
125 x 5
130 x 5 

Bulgarian split squat
32kg x 20
32kg x 20 super slow
32kg x 16 super slow

Linear hack squat
30kg x 12
45kg x 10
55kg x 7

BiiG · 2024-07-23 09:29

Upper day 1

Seated dumbbell shoulder press
14kg x 10
18kg x 8
20kg x 8
20kg x 8

Dumbbell row
24kg x 10
24kg x 10
26kg x 10

Dumbell bench press
16kg x 12
22kg x 10
26kg x 8

Vertikali trauka rankos i save
55 x 10
55 x 10
50 x 10

Mostai i sonus su trosu
5kg x 10
5kg x 10
5kg x 10

Seated Dumbbell curl
12kg x 8
14kg x 8
14kg x 8

Skull crushers
9kg x 10
9kg x 10
10kg x 10

BiiG · 2024-07-25 09:08

Lower 1

Lenkimas sedint
25kg x 12
35kg x 10
40kg x 12
45kg x 12

SLDL
60kg x 10
80kg x 8
80kg x 8
85kg x 8

Blauzda stovint
45kg x 25
55kg x 25
60kg x 25

Facepulls
30kg x 15
45kg x 15
45kg x 15

BiiG · 2024-07-27 23:51

Upper day 2

Pullups
5

  incline dumbbell BP 15 x 12 20 x 8 25 x 8
27,5 x 8
25 x 7

Barbell row
60kg x 8
60kg x 8
65kg x 8 

Machine shoulder press
10kg x 10
15kg x 10
17.5kg x 10
18.75kg x 10 

Tricas su trosu
20kg x 15
25kg x 12
30kg x 12

Bicas skote su EZ stanga
30kg x 12
30kg x 10
32.5kg x 9

Pekdek
55kg x 8
50kg x 10
50kg x 10

Lats pulldown
30kg x 12
35kg x 12
35kg x 12  

Mostai sonui su trosu 90*kampas
5kg x 12
10kg x 10
10kg x 10

BiiG · 2024-08-04 23:24

2024.08.02

Lower 2

Deadlift
60 x 8
90 x 5
100 x 3
110 x 6
120 x 5
125 x 5
125 x 5

Bulgarian split squat
32kg x 20 slow
32kg x 20 slow
32kg x 20 slow

Leg extensions
X 20
X 20
X 16

BiiG · 2024-08-05 23:13

Upper day 1 
Seated dumbbell shoulder press 
15kg x 10
17.5kg x 8
20kg x 8
22.5kg x 7
 
Dumbbell row
25kg x 10
25kg x 10
27.5kg x 10 

Bench press 
20kg x 10
50kg x 8
60kg x 5
70kg x 6

Mostai i sonus su trosu
5kg x 10
10kg x 10
10kg x 8
Drop
5kg x 10 

Pull down
80kg x 8
80kg x 8
90kg x 10

French press
20kg x 12
25kg x 10
25kg x 10

 Seated Dumbbell curl 
12.5kg x 10
12.5kg x 10
15kg x 8

Facepulls
15kg x 12
20kg x 12
20kg x 12
25kg x 12

Pekdek
50kg x 10
50kg x 10
50kg x 8

BiiG · 2024-08-06 23:26

Lower 1

SLDL
 60 x 8 
80 x 8
85 x 8
90 x 10
90 x 10

Lenkimas gulint
42kg x 12
49kg x 12
49kg x 12

Blauzda stovint smite
70kg x 20
80kg x 25
80kg x 25

BiiG · 2024-08-09 14:59

Upper day 2

Pullups
6

incline dumbbell press
15 x 10
20 x 8
27,5 x 8
27,5 x 8

Barbell row
60kg x 8
65kg x 8
65kg x 8

Seated dumbbell shoulder press
17.5kg x 8
20kg x 8
20kg x 9

Bicas skote su EZ stanga
25kg x 10
30kg x 10
35kg x 10

Tricas su trosu
20kg x 10
17.5kg x 15
20kg x 12

Incline flies
8kg x 10
9kg x 10
9kg x 12

Mostai sonui su hanteliais
7kg x 10
8kg x 10
8kg x 12

Facepulls
17.5kg x 12
21kg x 12
21kg x 12

BiiG · 2024-08-11 15:39

Lower 2

Deadlift 
70 x 8
 90 x 5 
110 x 3
120 x 5
125 x 5
130 x 8 

Bulgarian split squat
24kg x 20 slow
32kg x 20 super slow
40kg x 16 slow

Leg extensions
30kg X 12
35kg X 12
35kg X 13

Blauzda stovint staklese
40kg x 30
60kg x 25
70kg x 25

BiiG · 2024-08-13 08:17

Upper day 1 

Seated dumbbell shoulder press 
16kg x 10
18kg x 8
22kg x 8
22kg x 8

 Dumbbell row
26kg x 10
26kg x 10
28kg x 10 

Dumbell bench press 
22kg x 8
26kg x 8
28kg x 8

Mostai i sonus su trosu
10kg x 8
5kg x 10
5kg x 10 

Vertikali trauka rankos i save
50kg x 10
55kg x 10
60kg x 10

Skull crushers
10kg x 10
10kg x 12
12kg x 10

 Seated Dumbbell curl
14kg x 8 x 3

Low cable chest flyes
15kg x 12 x 2
20kg x 12

Facepulls
25kg x 15
30kg x 12
30kg x 15

aurimas413 · 2024-08-13 16:50

Kaip bulgarian squatai? Visai nieko? smile

BiiG · 2024-08-13 20:49

Negaliu pritupimu daryt, tai sitie labai gerai sueina. Pirma karta juos padarius kojas ilgai skaudejo 😃

BiiG · 2024-08-15 13:46

Lower 1

SLDL  
60 x 8 
80 x 8
90 x 8
100 x 8
100 x 6

Lenkimas sedint
40kg x 12
45kg x 12
50kg x 12
50kg x 12

Blauzda stovint staklese
40kg x 25
60kg x 25
60kg x 25

Dilbis
5kg x 10 x 6

Farmers walk
32kg x 100 zingsniu
40kg x 115 zingsniu

BiiG · 2024-08-17 22:16

2024.08.16

Upper day

  incline dumbbell BP 
16 x 10
 20 x 8
26 x 8
28 x 6, septintas fail
28 x 5

Barbell row
62.5kg x 8
65kg x 8
70kg x 8 

Seated dumbbell shoulder press
18kg x 8
20kg x 8
20kg x 8

Pekdek
50kg x 10
55kg x 10
55kg x 10

Hammer curl
14kg x 10
16kg x 10
16kg x 10

Spaudimas siaurai
50kg x 8
55kg x 8
55kg x 5

Facepulls
30kg x 15
35kg x 15
35kg x 15

Mostai i sonus su trosu
15kg x 10
20kg x 10
15kg x 10

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