Affidavid Of Perental Consent

-session and session-training workouts. SO ... TRAIN HARD!

Nothing I write because the session in full-it takes me a lot of time and energy-as long as I'm only waiting for the amendment of the logic-moreover, as 70-80% of the year so not bad. Until March 8 should be passed everything, so I will be more slack. Despite
sesjii and related komplikacjii workouts are conducted at the highest level. I'm finishing the second week of the new training plan are structured by the Wawel, here it is:


I. Shoulders and triceps:
shoulders
-lifting dumbbells in front of the hammer handle simple hand-squeezing
12,12,10,10 on the machine vertically 8,8,6
-Chins chin bar / dumbbell lateral wznosy * 8 / 16, 8 / 16, 8 / 16, 8 / 16 * series combined


-French triceps barbell bench press 12,12,8,8
broken-pump on the rails 6 , 6.6
-podchwyt/nachwyt rod straight at the gate * 8 / 16, 8 / 16, 8 / 16, 8 / 16

II.Plecy:
-dead simple string on my legs 12,8,8 -> 15 * *
TWZ series of "rebound" or downloading burden on the less il reps and finishing off miejszym weight, more reps.
-wznosy torso on the bench of the Roman 2xmax
-pull handle on the machine on the one hand 12,8,6,6 -> 15 *
-pull rod at the gate nachwytem 12,12,12
-downloading extract the upper bar wide grip chin 12,12,8,8 -> 15 *
-download upper lift rod podchwytem
8.15 + Rear shoulder:
-lifting hands to the sides of the dumbbells, lying face up on the bench, 15,10,10,15,15

III.Klatka and biceps: chest

-pressing weights on the bench horizontal 12,12,6,6,6
-rozpiętki on the machine 15,15,8 -> 15 *
-pressing weights in the diagonal
8,8,8-pressing dumbbells for biceps diagonally 15.15

-Bending of the forearm supination with dumbbells in the final stages of movement 15,12,12
-bending elbows with a straight barbell, standing 8,8,8 -> 20 *
-bending elbows on the prayer book-neck broken 10,8,15,15

IV.Nogi:
-squat on the machine / straightening the leg on the machine * 10/20, 10/20, 10/20, 10/20
-abductor-adductor 12,10,8,15,15
12.10, 8,15,15
-leg curls on a machine 15,15,8 -> 15 * 8 -> 15 *
-climbing on the fingers on the calf 10,20,10,20,10,20

So it looks like now :) I must admit that I approached this training much better than the previous one and therefore very happy with it and doing it all the more enjoyable.
worse with aerobic workouts-and this not because I do not want or anything just because he hated the time for the raid that is truly exercising the so-called "sezonowców. But more about that another time in a separate note, because it's about as much annoying as interesting. Anyway
-aerobic machines are occupied from 7:00 am until late evening. I came specifically on Wednesday (he was a break in the strength training) and nothing (I had to go back and arrived at the free-to each machine has at least double the queue.
end up to the crowds as the season ends ...