Logannn Antrenman ve Gelişim Günlüğü

  • Konuyu başlatan Konuyu başlatan Logannn
  • Başlangıç Tarihi Başlangıç Tarihi
11.1

Shoulder Press Machine 8/6/10 - 77/80/68 KG - 9
Cable Lateral Raise 20/15 - 5/6.2 KG - 9
Incline cable Skullcrusher 11/9/8- 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 2x10 - 17.5 - failure
Seated Cable Wrist Curl 3x12-15 - 21 KG - failure


11.2

Squat 10/8/6 - 72/79/83.5 KG - 7.5/8/8
Romanian Deadlift 10/8/6 - 73.5/82.5/91.5 KG - 7/8/8.5
Leg Extention 10/8/6/12 - 66/73/80/52 KG - 9
Thigh Adductor Machine 1x12 - 43 KG - f
Seated Calf Raises 4x15 - 40 KG - 9
Plank 2x - 90 saniye
Hanging Leg Raises 2x8
Weighted Crunches 2x10 - 14 KG
 
11.3

Chest Supported Incline Barbell Row 8/7 - 63/68 KG - 8/8.5
Chest Supported Incline Dual Pulley Cable Row 2x10 - 65 KG - 8/9
One Arm Reverse Grip Machine Row 8/6 - 51.5 KG - 9.5
Incline One Arm Cable Pulldown 2x10 - 25 KG - 9
One Arm Rear Delt Fly 20/12 - 52/57 KG - 8/9
Incline Chest Press Machine 2x8 - 63.5/68 KG - 9/f
Weighted Chest Dips 2x6 - 40 KG - 9
Incline Dumbbell Fly 2x12 - 13.5 KGlik DBler - 9
Plate Neck Curl 2x12 - 11.5 KGlik Plaka
Plate Neck Extention 2x12 - 11.5 KGlik Plaka
 
11.4

Shoulder Press Machine 10/6/8 - 81.5/86/77 KG - 9/9.5/9.5
Cable Lateral Raise 2x15 - 4.5 KG - 9
Seated Dumbbell Lateral Raise 1x15 - 9 KGlik DBler - failure
Incline Z Bar Skullcrusher 7/5/6 - 32/35/35 KG - 9/9.5/9.5
Cable Pushdown 11/9/8 - 28 KG - 9.5
Dumbbell Curl 2x8 - 16 KGlik DBler - f
Preacher Curl Machine 1x10 - 36 KG - 9
Standing One Arm Incline Cable Curl 2x8-10 - 7.5 KG - failure
Seated Cable Wrist Curl 2x15 - 21/21 KG - failure
 
11.5

Deadlift 3x5 - 110/115/115 KG - 7/7/8
Bulgarian Split Squat 3x6 - 55 KG - 9
Lying Leg Curl 15/12/6 - 27/32/37 KG - 9/9.5/f
evde core
 
11.6

Bench Press 10/8/6 - 65/67.5/70 KG - 9
Weighted Dips 2x8 - 40 KG - 9
Incline Dumbbell Fly 1x10 - 13.5 KGlik DBler - 8
Dual Pulley Seated Cable Row 2x8 - 61 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 2x12 - 52 KG - failure
Plate Neck Curl 2x12 - 11.5 KGlik Plaka - 9
 
12.2

Squat 10/8/6 - 75/79.5/84 KG - 8.5
Romanian Deadlift 10/8/6 - 75/81.5/89 KG - 8/8/8.5
Leg Extention 10/8/6/12 - 66/73/80/52 KG - 9/9.5/9.5/9.5
Seated Calf Raises 4x15 - 40 KG - 9
Plank 2x - 90 saniye
Lying Leg Raises 2x15-20
Weighted Crunches 2x15 - 2 sepha
 
12.3

Chest Supported Incline Barbell Row 8/9 - 63.5 KG - 7.5/8
Chest Supported Incline Dual Pulley Cable Row 2x10 - 65 KG - 8.5
One Arm Reverse Grip Machine Row 7/6 - 51.5 KG - 9
Incline One Arm Cable Pulldown 2x10 - 25 KG - 9
One Arm Rear Delt Fly 13/12 - 52KG - 8
Incline Chest Press Machine 2x8 - 63 KG - 9/9.5
Weighted Chest Dips 2x6 - 40 KG - 9
Incline Dumbbell Fly 2x10 - 13.5 KGlik DBler - 9
Plate Neck Curl 2x12 - 11.5 KGlik Plaka
Plate Neck Extention 2x12 - 11.5 KGlik Plaka
 
12.4

Shoulder Press Machine 8/6/10 - 81.5/86/72.5 KG - 9.5
Cable Lateral Raise 2x15-18 - 5 KG - 9
Seated Dumbbell Lateral Raise 1x15 - 9 KGlik DBler - failure
Incline Z Bar Skullcrusher 6/6/5 - 35 KG - 9/9.5/9.5
Cable Pushdown 3x8-10 - 28 KG - 9.5
Dumbbell Curl 8/7 - 16 KGlik DBler - 9/f
Preacher Curl Machine 1x10 - 40 KG - 9
Standing One Arm Incline Cable Curl 1x8-10 - 7.5 KG - failure
Seated Cable Wrist Curl 2x15 - 21 KG - failure
 
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