[Homie]

פורסם במקור על ידי קפטן שלד

אתה תהיה חייב יומיים מנוחה.
אין בעיה עם התוספות שנתת בהנחה שאתה מבין שיש סיכוי טוב שזה יאט את ההתקדמות שלך בתרגילי הלחיצות המרכזיים.

לא עשית אף פעם את התוכנית?

i think your the only one that knows what he is talking about
and the other guy have no idea they're just saying
"bla bla stick to the program"
cuz that's what they hear all day,
and no i didn't i did last eyar mass with pretty intense program
A legs 5*5 X 3 drills
B cheat 5*5 x 2 drills shoulers 4*8 X 2 drills triceps 3*8 X 1-2 drills
C back 5*5 x 2 drills bicpes 4*8 X 2 drills forarms 3*8 X 1-2 drills
E FBW with kettelbells
day off
A+B legs 5*8 X 2 drills chest 5*8 X 2 drills shoulders 3*8 X 1 drill triceps 3*8 1 drill
C back 5*8 X 2 drills biceps chest 5*8 X 2 drills forarms 3*8 X 1 drill
the starting wieghts were that in the 8reps day i will work with 80% of the 5reps day
and from every week i'll add 5 KG in the 5 reps first excresize (squat bench row)
i thing the adds only will help atleast for the start for the 4-5 weeks,
i'll stay in 3 drill a week and not for..
just started 2 weeks ago with the program
after 3/5 weeks without trainnig and a bad cut that i was sick in it 5 weeks with mononucleosis
started with 90 squat,
i hope i'll get to 200 in january
i'll give memos from time to time
if i'll c that the add will slow me i'll download them itsnot that of a big deal.