WestSide

DE upper

A1 face pulls - 3x25
A2 rope ext 3x20
A3 rope pullover 3x20

speed bench 85x5x3

B1 decline db bench 20x4x20
B2 band pull apart minix4x25

cable rows 4x10
curls 4sets

ME lower
A1 hip thrust 3x20
A2 hanging leg raises 3x15
A3 jefferson dl 3x10

squat 170,175,180x1
אם אני לא טועה זה הכי הרבה שיצא לי לעשות באימון שהוא לא לצורכי מדידות
DL 140,160,180,200
שיא של 10קג עם גב ישר

B1 pulldown GHR 2xF
B2 kneeling cable crunches 3x8
pulldown,shrugs

חזרתי מארה"ב אחרי 15 שעות טיסה וגט לג הגב לא הרגיש מאה אחוז לאימון, בכל זאת מתחיל פיקיניג שלושה שבועות ואז מדידות.
A1 45 back ext - 3x20
A2 hanging leg raises 3x15
A3 leg curls 3x12

squat - 175kgx2
DL - 190x1
הדדליפט זה סוג של שיא כי זה היה עם גב ישר

pulldown GHR 2xF
side bends 1x12
BTN pulldown 2x10
BTN shrugs 1x15

DE lower
treadmill off 4x50
speed squat 115+Avg.x10x2
speed paused dl 165x10x1
paused front's 80x7
A1 pulldown GHR 2xf
A2 planks 3xF
pulldown, shrugs

DE lower
treadmill off 4x50
speed squat - Avg.+105x10x2
speed dl (pause) - 152.5x10x1
box front's worked to 80x7
A1 front holds 3xF
A2 pulldown GHR 2xF
chin ups bw+16x2x6
shrugs 1x10

DE upper
A1 cable rear rows
A2 cable tricep ext 3x20
A3 cable pullover 3x20

speed bench 75x9x3
B1 band pull a part minix4x25
B2 2 board bench - worked to 100x6
BTN seated press 42.5x2x8
Chest supported db rows 4x10
C1 seated front cable raises 3x15
C2 curls 3x15
band pushdown minix100 reps

ME lower
A1 GM 40x3x12
A2 leg raises 3x20
A3 hip thrust 3x25

HB squat 140x3,150x3,160x2
paused dl ( very low ) - 150,160,170x3

B1 pin GM 60x2x10
B2 planks 3xF
45 back ext. bw+20xF
pulldown,shrugs

ME upper
A1 low to high neck rows 3x20
A2 BTN ext 3x20
A3 pullover 3x20

CG paused bench 90,92.5,95x3
back off 67.5x10,80x8
scapular retraction 4x12
incline db bench 30x2x10
db fold ins 2x12
WG cable rows 5x10 (progressive)
rear flys,curls

DE lower
treadmill off pushes 4x50
speed squat - Avg.Band + 95kgx10x2
speed paused dl 145x10x1
עצירה ארוכה ממש קצת אחרי הניתוק

front's worked to 100x6
הרבה יותר קל מסבב קודם עם מקום לעוד

pulldown GHR ( very slow ecc ) 2xF
A1 WG pull ups 2xF
A2 high incline sit ups 3x10
A3 cable shrugs 1xF

DE upper
A1 chest supported neck rows 3x25
A2 chest supported tricep ext. 3x20
A3 incline cable pullover 3x20

speed bench 70x9x3
B1 TRX rear flys 4x12
B2 floor press - worked to 80x8 2rep+5kg pr
BTN seated press 40x2x8
cable rows 5x10
cable high raises 2x20
curls

שני אימונים אחרונים:
ME lower
A1 sumo SLDL 3x15
A2 hanging leg raises 3x15
A3 leg curls 3x20

squat - 155,160,170x3
סט אחרון היה שיא לשלשה
sumo dl 140,150,160,170x3
עצרתי בעיקר כי לא היה לי מלא זמן וסבלנות

GM 60x2x8
kneeling crunches 3x12
45 back ext - bw+20xF
pulldown 2x10
shrugs 1xF

ME upper
A1 cable rear rows 3x25
A2 trixep ext. 3x20
A3 cable pullover 3x20

incline paused bench 70,80,85x3
back off CG - 60xF
scapular retraction 4x12
incline db bench 26x2x10
התחלתי קל יחסית
incline twisted db ext 3x15
rows 5x10
bb curls 1x8 - heavy
db cleans 3x12

ME lower
A1 sumo SLDL 90x3x12
A2 hanging leg raises 3x20
A3 45 back ext 3x20

paused squat (5sec) 100,110,120,130,140x3
rack DL ( very low ) - 130,150,170x5

B1 pulldowns GHR 4xF
B2 decline sit ups 5x10

45 back ext (tempo 3-3) bwxF
close NG pull up bwx2xF
shrugs 1xF

ME upper
A1 cable pullover 3x25
A2 BTN tricep ext 3x20
A3 read rows 3x20

pin bench 70,80,85,90x5, 95x3
B1 WG pin bench 65x3x8
B2 scapular retractions 4x12

incline db. bench 22x1x22
dips bwx2xF
chest supported low cable rows - 5x10 (progressive)
chest supported low cable rear flys 3x12
curls

DE upper
bench(55%) - 65x9x3

A1 2 board press worked to 90x10
A2 band pull a part minix4x25

seated db press 16x4x12
inverted rows bwx4xF
B1 seated pulldown rear rows 3x15
B2 preacher curls 3x6
band tricep ext minix100reps