Logannn Antrenman ve Gelişim Günlüğü
- Konuyu başlatan Logannn
- Başlangıç Tarihi
Logannn
Üye
7.3
Incline chest supported barbell row 8/6 - 75 KG - 9
Incline Cable Row 2x8 - full stack + 20 KG - 9
One Arm Reverse Grip Machine Row 8/6 - 56 KG - 9.5
Incline One Arm Cable Pulldown 12/10 - 22/25 KG KG - 8/8.5
One Arm Crossbody Rear Delt Fly 2x12-15 - 52 KG - 9
Incline Chest Press Machine 2x8 - 68 KG - 9/9.5
Weighted Chest Dips 2x6 - 40 KG - failure
Incline Dumbbell Fly 2x10 - 16ar KGlik DBler - 9
Plate Neck Curl 1x12 - 11.5 KGlik Plaka
Plate Neck Extention 1x25 - 11.5 KGlik Plaka
Incline chest supported barbell row 8/6 - 75 KG - 9
Incline Cable Row 2x8 - full stack + 20 KG - 9
One Arm Reverse Grip Machine Row 8/6 - 56 KG - 9.5
Incline One Arm Cable Pulldown 12/10 - 22/25 KG KG - 8/8.5
One Arm Crossbody Rear Delt Fly 2x12-15 - 52 KG - 9
Incline Chest Press Machine 2x8 - 68 KG - 9/9.5
Weighted Chest Dips 2x6 - 40 KG - failure
Incline Dumbbell Fly 2x10 - 16ar KGlik DBler - 9
Plate Neck Curl 1x12 - 11.5 KGlik Plaka
Plate Neck Extention 1x25 - 11.5 KGlik Plaka
Logannn
Üye
7.4
Shoulder Press Machine 8/6/10 - 86/90/72.5 KG - 9
Wrist Cuffs Cable Lateral Raise 20/15 - 5 KG - failure
Seated Dumbbell Lateral Raise 1x15 - 9 KGlik DBler - failure
Incline Z Bar Skullcrusher 6/6/4 - 32.5 KG - failure
Cable Pushdown 3x10 - 28/24/24 KG - failure
Dumbbell Curl 2x8 - 16.5 KGlik DBler - 9/failure
Preacher Curl Machine 1x10 - 36 KG - failure
Standing One Arm Incline Cable Curl 1x8-10 - 7.5 KG - failure
Seated Cable Wrist Curl 1x15 - 21 KG - failure
Shoulder Press Machine 8/6/10 - 86/90/72.5 KG - 9
Wrist Cuffs Cable Lateral Raise 20/15 - 5 KG - failure
Seated Dumbbell Lateral Raise 1x15 - 9 KGlik DBler - failure
Incline Z Bar Skullcrusher 6/6/4 - 32.5 KG - failure
Cable Pushdown 3x10 - 28/24/24 KG - failure
Dumbbell Curl 2x8 - 16.5 KGlik DBler - 9/failure
Preacher Curl Machine 1x10 - 36 KG - failure
Standing One Arm Incline Cable Curl 1x8-10 - 7.5 KG - failure
Seated Cable Wrist Curl 1x15 - 21 KG - failure
Logannn
Üye
7.5
Deadlift 3x5 - 105/110/15 KG - 7/8/8
Bulgarian Split Squat 8/6/6 - 55 KG - 9
Lying Leg Curl 15/12/10 - 27/32/32 KG - failure
Seated Calf Raises 4x15 - 40 KG - 9
Plank 2x90saniye
Hanging Leg Raises 2x6-8 - failure
Weighted Crunch 2x10-12 - 10 KG - failure
7.6
Bench Press 10/8/5 - 65/72.5/75 - 8/9.5/9
Weighted Dips 2x6 - 40/40 KG - 9
Incline Dumbbell Fly 1x10 - 16 KGlik DBler - 9
Dual Pulley Seated Cable Row 2x8 - 65 KG - 9/failure
Wide Grip Cable Row 2x10 - 50 KG - failure
One Arm Cable Row 2x8 - 24 KG - 9
Pullover Machine 12/10 - 60 KG - 9
Crossbody One Arm Rear Delt Fly 12/10 - 52 KG - failure
Seated cable wrist curl 2x12-15 - 21 KG - 9
Deadlift 3x5 - 105/110/15 KG - 7/8/8
Bulgarian Split Squat 8/6/6 - 55 KG - 9
Lying Leg Curl 15/12/10 - 27/32/32 KG - failure
Seated Calf Raises 4x15 - 40 KG - 9
Plank 2x90saniye
Hanging Leg Raises 2x6-8 - failure
Weighted Crunch 2x10-12 - 10 KG - failure
7.6
Bench Press 10/8/5 - 65/72.5/75 - 8/9.5/9
Weighted Dips 2x6 - 40/40 KG - 9
Incline Dumbbell Fly 1x10 - 16 KGlik DBler - 9
Dual Pulley Seated Cable Row 2x8 - 65 KG - 9/failure
Wide Grip Cable Row 2x10 - 50 KG - failure
One Arm Cable Row 2x8 - 24 KG - 9
Pullover Machine 12/10 - 60 KG - 9
Crossbody One Arm Rear Delt Fly 12/10 - 52 KG - failure
Seated cable wrist curl 2x12-15 - 21 KG - 9
Logannn
Üye
8.1
Military Press 8/6/8 - 56/60.5/51.5 KG - RPE 8.5/9.5/10
Lateral Raise Machine 15/12/12 - 36 KG - failure
Incline cable Skullcrusher 10/9/7 - 20 KG - 9/f/ failure
Crossbody Triceps Extention 3x10 - 4.5ar KG - failure
Incline Dumbbell Curl 10/6 - 11.5 KGlik DBler - failure
Z Bar Spider Curl 2x10 - 16/19 KG - failure
Cable Reverse Curl 2x10 - 17.5 - failure
Seated Cable Wrist Curl 2x15 - 21 KG - failure
Plate neck curl 2x15 - 11.5 KGlik Plaka
Plate neck extention 2x25 - 11.5 KGlik Plaka
Military Press 8/6/8 - 56/60.5/51.5 KG - RPE 8.5/9.5/10
Lateral Raise Machine 15/12/12 - 36 KG - failure
Incline cable Skullcrusher 10/9/7 - 20 KG - 9/f/ failure
Crossbody Triceps Extention 3x10 - 4.5ar KG - failure
Incline Dumbbell Curl 10/6 - 11.5 KGlik DBler - failure
Z Bar Spider Curl 2x10 - 16/19 KG - failure
Cable Reverse Curl 2x10 - 17.5 - failure
Seated Cable Wrist Curl 2x15 - 21 KG - failure
Plate neck curl 2x15 - 11.5 KGlik Plaka
Plate neck extention 2x25 - 11.5 KGlik Plaka
Logannn
Üye
8.2
Squat 10/8/6 - 72.5/80/82.5 KG - 7
Romanian Deadlift 10/8/6 - 70/80/90 KG - 8/7/8
Leg Extention 10/8/6/12 - 66/73/80/52 KG - 9
Thigh Adductor Machine 2x12 - 36 KG - 9
Seated Calf Raises 4x15 - 40 KG - 9
Plank 2x - 90 saniye
Hanging Leg Raises 3x8-10
Weighted Crunches 3x10 - 10 KG
8.3
Incline Barbell Row 2x8 - 62/68 KG - 7.5/8.5
Seated Reverse Grip Machine Row 6/8 - 104/80 KG - 9
One Arm Reverse Grip Machine Row 8/6 - 51.5 KG - 9
Incline One Arm Cable Pulldown 2x10 - 25/27 KG - 9/failure
Bent Over Dumbbell Rear Delt Raises - 4.5 KGlik DBler - 9
Incline Chest Press Machine 2x8 - 72.5 KG - 9
Weighted Chest Dips 8/6 - 40 KG - 9
Plate Neck Curl 2x12 - 11.5 KGlik Plaka
Plate Neck Extention 2x12 - 11.5 KGlik Plaka
Squat 10/8/6 - 72.5/80/82.5 KG - 7
Romanian Deadlift 10/8/6 - 70/80/90 KG - 8/7/8
Leg Extention 10/8/6/12 - 66/73/80/52 KG - 9
Thigh Adductor Machine 2x12 - 36 KG - 9
Seated Calf Raises 4x15 - 40 KG - 9
Plank 2x - 90 saniye
Hanging Leg Raises 3x8-10
Weighted Crunches 3x10 - 10 KG
8.3
Incline Barbell Row 2x8 - 62/68 KG - 7.5/8.5
Seated Reverse Grip Machine Row 6/8 - 104/80 KG - 9
One Arm Reverse Grip Machine Row 8/6 - 51.5 KG - 9
Incline One Arm Cable Pulldown 2x10 - 25/27 KG - 9/failure
Bent Over Dumbbell Rear Delt Raises - 4.5 KGlik DBler - 9
Incline Chest Press Machine 2x8 - 72.5 KG - 9
Weighted Chest Dips 8/6 - 40 KG - 9
Plate Neck Curl 2x12 - 11.5 KGlik Plaka
Plate Neck Extention 2x12 - 11.5 KGlik Plaka
Logannn
Üye
8.4
Shoulder Press Machine 8/6/10 - 86/95/77 KG - 9
Wrist Cuffs Cable Lateral Raise 2x20 - 4.5 KG - 9
Seated Dumbbell Lateral Raise 1x15 - 9 KGlik DBler - failure
Incline Z Bar Skullcrusher 8/7/6 - 32.5/35/35 KG - failure
Cable Pushdown 3x10 - 28 KG - failure
Dumbbell Curl 8/6 - 18 KGlik DBler - failure
Preacher Curl Machine 2x8 - 36 KG - failure
Standing One Arm Incline Cable Curl 2x8-10 - 7.5 KG - failure
Seated Cable Wrist Curl 3x12 - 21/21/17.5 KG - failure
Shoulder Press Machine 8/6/10 - 86/95/77 KG - 9
Wrist Cuffs Cable Lateral Raise 2x20 - 4.5 KG - 9
Seated Dumbbell Lateral Raise 1x15 - 9 KGlik DBler - failure
Incline Z Bar Skullcrusher 8/7/6 - 32.5/35/35 KG - failure
Cable Pushdown 3x10 - 28 KG - failure
Dumbbell Curl 8/6 - 18 KGlik DBler - failure
Preacher Curl Machine 2x8 - 36 KG - failure
Standing One Arm Incline Cable Curl 2x8-10 - 7.5 KG - failure
Seated Cable Wrist Curl 3x12 - 21/21/17.5 KG - failure
Logannn
Üye
8.5
Deadlift 3x5 - 107.5 KG - 8/8/8.5 (düz taban giymediğim için problem oldu deadlift biraz)
Bulgarian Split Squat 3x6 - 50 KG - 9
Lying Leg Curl 15/12/10 - 27 KG - 9
Seated Calf Raises 4x15 - 40 KG - 9
Plank 2x90saniye
Lying Leg Raises 2x15-20 - failure
Weighted Crunch 2x10-12 - 2 sehpa - failure
8.6
Bench Press 10/8/5 - 67.5/72.5/77.5 - 7.5/8/9 (Dünden beri dirsekte bir ağrı var yaparken hiç komforlu hissetmiyordum)
Weighted Dips 2x6-8 - 40 KG - 9
Incline Dumbbell Fly 1x10 - 13.5 KGlik DBler - 9
Dual Pulley Seated Cable Row 2x8 - 65 KG - 9
Wide Grip Cable Row 2x10 - 50 KG - 9
One Arm Cable Row 10/8 - 24/28 KG - 9
Pullover Machine 12/10 - 60 KG - 9
Crossbody One Arm Rear Delt Fly 12/10 - 52 KG - failure
Plate Neck Curl 2x15 - 11.5 KGlik Plaka - 9
Plate Neck Extention 2x20 - 11.5 KGlik Plaka - 9
Deadlift 3x5 - 107.5 KG - 8/8/8.5 (düz taban giymediğim için problem oldu deadlift biraz)
Bulgarian Split Squat 3x6 - 50 KG - 9
Lying Leg Curl 15/12/10 - 27 KG - 9
Seated Calf Raises 4x15 - 40 KG - 9
Plank 2x90saniye
Lying Leg Raises 2x15-20 - failure
Weighted Crunch 2x10-12 - 2 sehpa - failure
8.6
Bench Press 10/8/5 - 67.5/72.5/77.5 - 7.5/8/9 (Dünden beri dirsekte bir ağrı var yaparken hiç komforlu hissetmiyordum)
Weighted Dips 2x6-8 - 40 KG - 9
Incline Dumbbell Fly 1x10 - 13.5 KGlik DBler - 9
Dual Pulley Seated Cable Row 2x8 - 65 KG - 9
Wide Grip Cable Row 2x10 - 50 KG - 9
One Arm Cable Row 10/8 - 24/28 KG - 9
Pullover Machine 12/10 - 60 KG - 9
Crossbody One Arm Rear Delt Fly 12/10 - 52 KG - failure
Plate Neck Curl 2x15 - 11.5 KGlik Plaka - 9
Plate Neck Extention 2x20 - 11.5 KGlik Plaka - 9
Logannn
Üye
9.1
Military Press 8/6/10 - 56/60.5/47 KG - RPE 8.5/9/9
Lateral Raise Machine 3x15 - 36 KG - 9/9.5/failure
Incline cable Skullcrusher 11/9/8 - 20 KG - 9/f/ failure
Crossbody Triceps Extention 3x10-12 - 4.5ar KG - failure
Incline Dumbbell Curl 10/9 - 11.5 KGlik DBler - failure
Z Bar Spider Curl 2x10 - 16 KG - 9
Cable Reverse Curl 2x10 - 17.5/15 - failure
Seated Cable Wrist Curl 3x12-15 - 21/17.5 KG - failure
Military Press 8/6/10 - 56/60.5/47 KG - RPE 8.5/9/9
Lateral Raise Machine 3x15 - 36 KG - 9/9.5/failure
Incline cable Skullcrusher 11/9/8 - 20 KG - 9/f/ failure
Crossbody Triceps Extention 3x10-12 - 4.5ar KG - failure
Incline Dumbbell Curl 10/9 - 11.5 KGlik DBler - failure
Z Bar Spider Curl 2x10 - 16 KG - 9
Cable Reverse Curl 2x10 - 17.5/15 - failure
Seated Cable Wrist Curl 3x12-15 - 21/17.5 KG - failure
Logannn
Üye
9.2
Squat 10/8/6 - 75/80/82.5 KG - 8.5
Romanian Deadlift 10/8/6 - 70/80/93 KG - 8/8/9
Leg Extention 10/8/6/12 - 66/73/80/52 KG - 9
Thigh Adductor Machine 1x12 - 36 KG - 9
Seated Calf Raises 4x15 - 40 KG - 9
Plank 2x - 90 saniye
Hanging Leg Raises 2x8-10
Weighted Crunches 2x10 - 10 KG
9.3
Incline Barbell Row 8/7 - 62/68 KG - 73.5 KG - 9
Chest Supported Incline Dual Pulley Cable Row 8/10 - 65 KG - 8/9
One Arm Reverse Grip Machine Row 8/7 - 51.5 KG - 9
Incline One Arm Cable Pulldown 2x10 - 25/27 KG - 9/failure
Crossbody Rear Delt Fly 20/13 - 52/57 KGlik DBler - 9
Incline Chest Press Machine 2x8 - 72.5/77 KG - 9
Weighted Chest Dips 6/8 - 40 KG - 9
Incline Dumbbell Fly 2x10-12 - 16 KGlik DBler - 9
Plate Neck Curl 2x12 - 11.5 KGlik Plaka
Plate Neck Extention 2x12 - 11.5 KGlik Plaka
Squat 10/8/6 - 75/80/82.5 KG - 8.5
Romanian Deadlift 10/8/6 - 70/80/93 KG - 8/8/9
Leg Extention 10/8/6/12 - 66/73/80/52 KG - 9
Thigh Adductor Machine 1x12 - 36 KG - 9
Seated Calf Raises 4x15 - 40 KG - 9
Plank 2x - 90 saniye
Hanging Leg Raises 2x8-10
Weighted Crunches 2x10 - 10 KG
9.3
Incline Barbell Row 8/7 - 62/68 KG - 73.5 KG - 9
Chest Supported Incline Dual Pulley Cable Row 8/10 - 65 KG - 8/9
One Arm Reverse Grip Machine Row 8/7 - 51.5 KG - 9
Incline One Arm Cable Pulldown 2x10 - 25/27 KG - 9/failure
Crossbody Rear Delt Fly 20/13 - 52/57 KGlik DBler - 9
Incline Chest Press Machine 2x8 - 72.5/77 KG - 9
Weighted Chest Dips 6/8 - 40 KG - 9
Incline Dumbbell Fly 2x10-12 - 16 KGlik DBler - 9
Plate Neck Curl 2x12 - 11.5 KGlik Plaka
Plate Neck Extention 2x12 - 11.5 KGlik Plaka
Logannn
Üye
9.4
Shoulder Press Machine 8/6/10 - 86/90/72 KG - 9
Wrist Cuffs Cable Lateral Raise 25/18 - 5 KG - 9
Seated Dumbbell Lateral Raise 1x15 - 9 KGlik DBler - failure
Incline Z Bar Skullcrusher 6/6/5 - 37 KG - 9/9.5/f
Cable Pushdown 3x10 - 28 KG - failure
Dumbbell Curl 2x8 - 16/18 KGlik DBler - 8/failure
Cable Preacher Curl 2x10 - 17.5 KG - 9/f
Standing One Arm Incline Cable Curl 2x8-10 - 7.5 KG - failure
Seated Cable Wrist Curl 3x15 - 21/17.5/17.5 KG - failure
Shoulder Press Machine 8/6/10 - 86/90/72 KG - 9
Wrist Cuffs Cable Lateral Raise 25/18 - 5 KG - 9
Seated Dumbbell Lateral Raise 1x15 - 9 KGlik DBler - failure
Incline Z Bar Skullcrusher 6/6/5 - 37 KG - 9/9.5/f
Cable Pushdown 3x10 - 28 KG - failure
Dumbbell Curl 2x8 - 16/18 KGlik DBler - 8/failure
Cable Preacher Curl 2x10 - 17.5 KG - 9/f
Standing One Arm Incline Cable Curl 2x8-10 - 7.5 KG - failure
Seated Cable Wrist Curl 3x15 - 21/17.5/17.5 KG - failure
Logannn
Üye
9.6
Bench Press 10/8/5 - 70/75/77.5 - 8/9/9
Weighted Dips 2x6-8 - 40 KG - 9
Incline Dumbbell Fly 1x12 - 16 KGlik DBler - 8.5
Dual Pulley Seated Cable Row 2x8 - 65 KG - 9
Wide Grip Cable Row 2x10 - 50 KG - 9
One Arm Cable Row 2x8 - 28 KG - 9.5
Pullover Machine 2x10 - 65 KG - 9
Crossbody One Arm Rear Delt Fly 15/10 - 52/57 KG - failure
Plate Neck Curl 2x15 - 11.5 KGlik Plaka - 9
Plate Neck Extention 2x20 - 11.5 KGlik Plaka - 9
Bench Press 10/8/5 - 70/75/77.5 - 8/9/9
Weighted Dips 2x6-8 - 40 KG - 9
Incline Dumbbell Fly 1x12 - 16 KGlik DBler - 8.5
Dual Pulley Seated Cable Row 2x8 - 65 KG - 9
Wide Grip Cable Row 2x10 - 50 KG - 9
One Arm Cable Row 2x8 - 28 KG - 9.5
Pullover Machine 2x10 - 65 KG - 9
Crossbody One Arm Rear Delt Fly 15/10 - 52/57 KG - failure
Plate Neck Curl 2x15 - 11.5 KGlik Plaka - 9
Plate Neck Extention 2x20 - 11.5 KGlik Plaka - 9
Logannn
Üye
10.1
Military Press 8/6/10 - 56/60.5/49 KG - RPE 9
Lateral Raise Machine 3x15 - 41 KG - 9/9.5/failure
Incline cable Skullcrusher 12/9/9- 20 KG - 9/f/ failure
Crossbody Triceps Extention 3x12 - 4.5ar KG - failure
Incline Dumbbell Curl 2x10 - 11.5 KGlik DBler - 9/9.5
Z Bar Spider Curl 2x10 - 19KG - 9
Cable Reverse Curl 10/7 - 17.5/21 - failure
Seated Cable Wrist Curl 3x12-15 - 21 KG - failure
Military Press 8/6/10 - 56/60.5/49 KG - RPE 9
Lateral Raise Machine 3x15 - 41 KG - 9/9.5/failure
Incline cable Skullcrusher 12/9/9- 20 KG - 9/f/ failure
Crossbody Triceps Extention 3x12 - 4.5ar KG - failure
Incline Dumbbell Curl 2x10 - 11.5 KGlik DBler - 9/9.5
Z Bar Spider Curl 2x10 - 19KG - 9
Cable Reverse Curl 10/7 - 17.5/21 - failure
Seated Cable Wrist Curl 3x12-15 - 21 KG - failure
Logannn
Üye
10.2
Squat 10/8/6 - 77/81.5/86 KG - 8/8.5/8.5
Romanian Deadlift 10/8/6 - 83/90/95 KG - 7/8.5/9
Leg Extention 10/8/6/12 - 66/73/80/52 KG - 9
Thigh Adductor Machine 1x12 - 43 KG - 9
Seated Calf Raises 4x15 - 40 KG - 9
Plank 2x - 90 saniye
Hanging Leg Raises 2x8
Weighted Crunches 2x10 - 14 KG
Squat 10/8/6 - 77/81.5/86 KG - 8/8.5/8.5
Romanian Deadlift 10/8/6 - 83/90/95 KG - 7/8.5/9
Leg Extention 10/8/6/12 - 66/73/80/52 KG - 9
Thigh Adductor Machine 1x12 - 43 KG - 9
Seated Calf Raises 4x15 - 40 KG - 9
Plank 2x - 90 saniye
Hanging Leg Raises 2x8
Weighted Crunches 2x10 - 14 KG
Logannn
Üye
10.3
Chest Supported Incline Barbell Row 2x8 - 73 KG - 8/9
Chest Supported Incline Dual Pulley Cable Row 2x10 - 65 KG - 8/9
One Arm Reverse Grip Machine Row 8/7 - 51.5 KG - 9
Incline One Arm Cable Pulldown 2x10 - 27 KG - 9/failure
Cable Rear Delt Fly 2x20 - 4.5 KG - 9
Incline Chest Press Machine 8/7 - 72.5/75 KG - 9/f
Weighted Chest Dips 2x6 - 40 KG - 9
Incline Dumbbell Fly 2x12 - 16.5 KGlik DBler - 9
Plate Neck Curl 2x12 - 11.5 KGlik Plaka
Plate Neck Extention 2x12 - 16 KGlik Plaka
Chest Supported Incline Barbell Row 2x8 - 73 KG - 8/9
Chest Supported Incline Dual Pulley Cable Row 2x10 - 65 KG - 8/9
One Arm Reverse Grip Machine Row 8/7 - 51.5 KG - 9
Incline One Arm Cable Pulldown 2x10 - 27 KG - 9/failure
Cable Rear Delt Fly 2x20 - 4.5 KG - 9
Incline Chest Press Machine 8/7 - 72.5/75 KG - 9/f
Weighted Chest Dips 2x6 - 40 KG - 9
Incline Dumbbell Fly 2x12 - 16.5 KGlik DBler - 9
Plate Neck Curl 2x12 - 11.5 KGlik Plaka
Plate Neck Extention 2x12 - 16 KGlik Plaka
Logannn
Üye
10.4
Shoulder Press Machine 10/6/8 - 86/95/86 KG - 8.5/9.5/9
Cable Lateral Raise 2x15 - 4.5 KG - 9
Seated Dumbbell Lateral Raise 1x15 - 9 KGlik DBler - failure
Incline Z Bar Skullcrusher 3x6 - 37 KG - 9/9.5/f
Cable Pushdown 11/10/8 - 28/28/31 KG - failure
Dumbbell Curl 2x8 - 18/16 KGlik DBler - failure/9
Cable Preacher Curl 2x10 - 17.5 KG - 9/f
Standing One Arm Incline Cable Curl 10/8 - 7/9 KG - failure
Seated Cable Wrist Curl 3x15 - 21/21/17.5 KG - failure
Shoulder Press Machine 10/6/8 - 86/95/86 KG - 8.5/9.5/9
Cable Lateral Raise 2x15 - 4.5 KG - 9
Seated Dumbbell Lateral Raise 1x15 - 9 KGlik DBler - failure
Incline Z Bar Skullcrusher 3x6 - 37 KG - 9/9.5/f
Cable Pushdown 11/10/8 - 28/28/31 KG - failure
Dumbbell Curl 2x8 - 18/16 KGlik DBler - failure/9
Cable Preacher Curl 2x10 - 17.5 KG - 9/f
Standing One Arm Incline Cable Curl 10/8 - 7/9 KG - failure
Seated Cable Wrist Curl 3x15 - 21/21/17.5 KG - failure
Logannn
Üye
10.6
Bench Press 10/8/6 - 67.5/72 5/75 KG - 7.5/9/9
Weighted Dips 2x6 - 40 KG - 9
Dual Pulley Seated Cable Row 2x8 - 65 KG - 9
Wide Grip Cable Row 2x10 - 50 KG - 9
One Arm Cable Row 2x8 - 24/28 KG - 9/9.5
Pullover Machine 2x10 - 60 KG - 9
Crossbody One Arm Rear Delt Fly 12/10 - 52 KG - failure
Bench Press 10/8/6 - 67.5/72 5/75 KG - 7.5/9/9
Weighted Dips 2x6 - 40 KG - 9
Dual Pulley Seated Cable Row 2x8 - 65 KG - 9
Wide Grip Cable Row 2x10 - 50 KG - 9
One Arm Cable Row 2x8 - 24/28 KG - 9/9.5
Pullover Machine 2x10 - 60 KG - 9
Crossbody One Arm Rear Delt Fly 12/10 - 52 KG - failure