Legs - hamstrings, glutes and calves

Today my diet changed. Added 50 calories more:

2550 calories

Protein 30% 191g

Carbs 45% 287g

Fat 25% 71g

Still 3 weeks of bulking to go :-)

Saturday Legs 

6-8 reps each set if no reps info given

Always increase your weight with each set

Barbell squats

Warm up x20 reps 20kg

Set 1 30kg

Set 2 40kg

Set 3 50kg

DB Stiff leag deadlifts

Warm up x20 7,5kg

Set 1 15kg

Set 2 17,5kg

Set 3 20kg

standing Hamstrings curl (one leg)

Warm up x20 no kg

Set 1 2,5kg

Set 2

Set 3

Kickback

Warm up x20 5kg

Set 1 10kg

Set 2 15kg

Set 3 20kg

Lying leg curl

Warm up x20 5kg

Set 1 10kg

Set 2 15kg

Set 3 20kg

Bulgarian split squat

Warm up x20 5

Set 1 7,5kg

Set 2 7,5kg

Set 3 7,5kg

Hip thrust

Set 1 32kg

Set 2 32kg

Set 3 32kg

Set 4 32kg

Standing calf raises 10 reps

Set 1 15kg

Set 2 30kg

Set 3 30kg

Set 4 30kg

Set 5 30kg

Back + triceps and shoulders + biceps

Didn't got time to write my last workouts. Just running out of time every day. And there is still so many undone things. Diet was the same as last time. 

Thursday Back + Triceps

6-8 reps each set if no reps info given

Wide & Narrow grip pull ups

Set 1 Wide grip 8

Set 2 Wide grip 8

Set 3 Wide grip 8

Set 4 Narrow 8

Set 5 Narrow 8

Set 6 Narrow 8

Seated Row Narrow grip

Warm up 20 reps x20kg

Set 1 40kg

Set 2 30kg

Set 3 40kg

Standing Pullover 

Warm up 20 reps x 20kg

Set 1 22kg

Set 2 22kg

Set 3 25kg

Heavy Deadlifts

Warm up x20 reps 40kg

Set 1 70kg

Set 2 60kg

Set 3 60kg

T-Bar Row

Warm up x20 reps 20kg

Set 1 40kg

Set 2 40kg

Set 3 40kg

Back Extentions x10-12

Set 1 no kg

Set 2 5kg

Set 3 10kg

Set 4 10kg

Dips 

Set 1 8 reps

Set 2 8 reps

Set 3 9 reps

Bar dips - lying triceps extentions

Warm up x20 reps 12kg

Set 1 17kg

Set 2 17kg

Set 3 22kg

Rope pull down

Warm up x20 reps 10kg

Set 1 11,5kg

Set 2 10kg

Set 3 10kg

Overhead two handed triceps extention

Warm up x20 reps 5kg

Set 1 10kg

Set 2 10kg

Set 3 12,5kg

Friday Shoulders + Biceps

6-8 reps each set if no reps info given

Db shoulder press

Warm up x20 5kg

Set 1 10kg

Set 3 12,5kg

Set 3 dropset 10kg/7,5kg/5kg/2,5kg

Seated shoulder press machine + one hand lateral raise

Warm up x20 machine weight + 2,5kg

Set 1 2,5kg + 5kg

Set 2 5kg + 5kg

Set 3 7,5 + 5kg

Front raise plate with turn + lateral raises

Warm up x20 5kg + 5kg

Set 1 5kg + 7,5kg/5kg

Set 2 5kg + 7,5kg/5kg

Set 3 5kg + 7,5kg/5kg

superset Rope face pull + reverse fly

Warm up x20 20kg + 7,5kg

Set 1 30kg + 7,5kg

Set 2 30kg + 7,5kg

Set 3 40kg + 7,5kg

Biceps Curl cable, a few fast a few slow

Warm up x20 10kg

Set 1 10kg

Set 2 10kg

Set 3 10kg

Incline DB Curl

Warm up x20 2,5kg

Set 1 7,5kg

Set 2 7,5kg

Set 3 5kg

Alternate Hammer Curl

Warm up x20 5kg

Set 1 5kg

Set 2 7,5kg

Set 3 7,5kg

Legs workout - quads, glutes, calves

Yesterday was a really long day. First work, then gym. We left gym after 8pm and it started to snow heavy. We been home at 9:30pm... And I still had so many things to to but didn't got time! Why days don't have 30h? 24h is not enough :(

Anyway time to write about my yesterday diet. I had a cheat meal :x I feel so guilty today haha. Had very exhausting workout so I lets say that I deserved it :D

I also got an offer to become ambassador athlete in one of the fitness brands but not decided yet.

Workout:

Barbell Front squats

Warm up 20x20kg

3x8 reps 35kg/40kg/50kg

Leg press

Warm up 20x50kg

3x8 reps 100kg/150kg/200kg

Leg extention

Warm up 20x15

3x8 reps 30kg/40kg/40kg

Bulgarian split squat dumbbells

Warm up 20x5kg one hand

3x8 reps 10kg/12,5kg/12,5kg

Dumbbell walking lunges

4x20 reps x7,5kg one hand

Barbell back squat 

8x8 reps x30kg

Standing calf raises 

5x10 reps x30kg

Short clip from one of my previous workouts- sumo squats with dumbbell 17,5kg

Shoulders + biceps workout

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Today came back to work after 3 days off... I am so tired. Didn't have much energy but did my best! Now looking forward to go home and eat something because I'm starving :-D

Diet 2500 calories:
Protein 30% 188g
Carbs 45% 281g
Fat 25% 69g

Workout

Standing barbell shoulder press
Warm up: 20x12
8-10 reps: 25kg, 25kg, 20kg

Seated dumbbell shoulder press
Warm up: 20x5kg
8-10 reps: 7,5kg, 12,5kg, 10kg

Arnold press
Warm up: 20x2,5kg
8-10 reps: 7,5kg, 10kg, 10kg

Lateral raises
8+8 reps: 7,5kg+5kg, 7,5kg+5kg, 7,5kg+5kg, 7,5kg+5kg

Rear delt flyes
10 reps: 7,5kg, 7,5kg, 10kg, 10kg

Dumbbell biceps curl
Warm up: 20x5kg
8 reps: 7,5kg, 10kg, 7,5kg

Standing cable biceps curl
12 reps: 10kg, (6x20kg+6x10kg), (6x20kg+6x10kg)

Biceps curl barbell dropset
10x17kg+10x12kg
4x22kg+5x17kg+8x12kg
8x17kg+8x12kg

Heavy chest + back workout

Today managed to beat my PB in rack pulls. From 90kg last week, today 2 series 100kg and 3rd serie 105kg! A month ago I couldn't even move 90kg! That is such a huge progress for me :-) so happy .


Diet 2500 calories
Protein 30% 188g
Carbs 45% 281g
Fat 25% 69g



Chest & Back workout:

Flat bench press wide grip
20x20kg, 8x25kg, 8x30kg, 8x35kg

Incline bench press
20x5kg, 8x10kg, 8x12,5kg, 8x15kg

Inclline bench fly
20x2,5kg, 8x7,5kg, 8x12,5kg, 8x12,5kg

Wide push ups
8, 10, 8, 10

Wide grip lat pull down
20x20kg, 8x40kg, 8x45kg, 8x40kg

Narrow grip lat pull down
20x20kg, 8x40kg, 8x35kg, 8x35kg

Rack pull
20x40kg, 8x100kg, 8x100kg, 4x105;3x100

Bent over rows - wide grip
20x20kg, 8x45kg, 8x50kg, 8x50kg

Dumbbell bent over rows DROPSET
10x20kg;10x17,5kg
8x22,5kg; 8x20kg; 8x17,5kg
8x22,5kg; 8x20kg; 8x17,5kg

Legs + bikini posing class

Today we done legs and then my first ever bikini posing class. That was really exhausting 😳😊 but wasn't so bad doung it for the first time and in front of other people 😁 today also i got a little chest meal Dominos Pizza 😋🍴🍕

Back squat

20x20kg, 10x40kg, 10x45kg, 8x50kg

Leg press

20x50kg, 8x100kg, 8x150kg, 8x170kg

Leg extention

20x15kg, 10x30kg, 8x35kg, 8x40kg

Dumbbell sumo squat + dumbbell stiff leg deadlift

10x20kg+10x20kg(one hand), 10x20kg+10x20kg, 10x22,5kg+10x20kg

My coach done some pics of me trying to pose 😆😁 need to practise a lot !

Shoulders and biceps pump!

Today was a mad shoulders and biceps workout! My shoulders never been so huge ! Loved every bit of this workout! 

Dumbbell shoulder press seated

20x5 kg, 10x10kg, 8x12,5kg, 10x10kg

Seated machine shoulder press + one hand lateral raise

20x2,5kg+10x5kg(one hand), 10x5kg+10x5kg, 10x7,5kg+5kg

Front raise plate + lateral raise

20x10kg+20x5kg, 10x15kg+10x5kg, 10x15kg+10x7,5kg;10x5kg, 10x15kg+8x7,5kg;8x5kg

Rope face pull + reverse fly

20x20kg+10x5kg(one hand), 15x30kg+10x5kg, 15x20kg+10x5kg, 15x20kg+10x5kg

Barbell curl

20x12kg, 4x22kg;6x17kg, 8x22kg;8x17kg, 10x17kg

Incline dumbbell curl

20x2,5kg, 10x7,5kg, 10x7,5kg, 10x7,5kg

Alternate dumbbell curl

20x2,5kg(one hand), 10x7,5kg, 6x7,5kg;6x5kg, 6x7,5kg;6x5kg

My diet is perfect so far, still hungry! 

Today im at 2450 calories 

Carb 45%

Prot 30%

Fat 25%

Tomorrow it changes for another week 

2500 calories

Carbs 45%

Prot 30%

Fat 25%

Pics from todays workout :-)

Barki + Triceps / Shoulders + Triceps

Todays diet:

Breakfast 6am:

80g Instant oatas

50g blueberries

50g Strawberries

80g banana

34g Complete protein

Lunch 11am

75g (uncooked) white rice

100g grilled chicken breast

Shake 2:30pm:

50g Maltodextrin

5g creatine

25g impact whey protein

Shake after workout 6:30pm:

50g Maltodextrin

5g creatine

25g impact whey protein

Dinner 8:30pm:

50g (uncooked) rice

100g grilled chicken breast

Shake before bed 11pm:

100g avocado

34g casein

Workout:

 

 

 

Pierwszy dzien nowego treningu

Wczoraj byl pierwszy dzien nowego treningu. Rozpiska z diety i treningu :

Śniadanie 6am :

Jedno duze jajko free range

80 g Instant oats

50g Blueberries

50 g Strawberies

200 ml mleka

80 g banan

34 g (1 scoop) complete protein vanilla

Lunch 11am : 

75 g bialego ryzu

125 g piersi z kurczaka

Warzywa

Shake 2:30 pm

50 g Maltodextrin

5 gr Creatine Monohydrate

25g Impact Whey Protein

20g Migdały

Shake po treningu 7 pm

50g Maltodextrin

5 gr Creatine Monohydrate

25g Impact Whey Protein

Kolacja 9 pm

75 g białego ryżu

100 g piersi z kurczaka

Szpinak

Miał być jeszcze shake z kazeina przed spaniem ale za pozno zjadlam kolacje i bylam zbyt pelna. Dzis kolejny dzien. Wolne od pracy, ale trzeba zbierac sie na trening :-)