вчера бях ME bench - max effort
Bench - 80x3;90x3;100x2;100x2
DB bench - 20x8; 25x8; 30x8; 30x8
triceps ext - 4x8
side delts 8,12, amrap + rear delts 3x8
behind the neck lat pulldowns + BB rows (подхват) 3x8
curls - 20;30;40 x8; 45x4 negatives => dropset 30;20


днес
DE SQ/ME DL
sq 10x2 @ 70kg
dl 1x140; 1x150; 1x160
leg press 8x170; 8x180
коремни + наклони - 3х20 с 5 кг тежест и 2х10