Logannn Antrenman ve Gelişim Günlüğü

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4-5 yıllık ppl olan sistemimi arnold split olarak değiştirmiş bulunmaktayım. 2. haftadayım.

2. HAFTA 1. GÜN

Military Press 8/6/10 - 52.5/55/47.5 KG - RPE 8/9/8.5
Lateral Raise Machine 3x15 - 36 KG - failure
Incline Cable Skullcrusher 3x8 - 20/22.5/20 KG - failure
Crossbody Triceps Extention 3x10 - 4.5ar KG - failure
Incline Dumbbell Curl 2x10 - 11.5 KGlik DBler - failure
Z Bar Spider Curl 11/9 - 15/17.5 KG - 9/failure
Cable Reverse Curl 2x10 - 15 KG - failure
Seated Cable Wrist Curl 3x15 - zaman yetişmedi yapamadık
 
2.2

Squat 10/8/6 - 70/80/85 KG - 6/9/9
Romanian Deadlift 10/8/6 - 70/75/80 KG - 9
Leg Extention 10/8/6/12 - 66/73/79/52 KG - 9
Thigh Adductor Machine 2x10-12 - 36 KG - 9
Seated Calf Raises 4x15 - 20 KG - 9
Plank 2x - 90 saniye
Lying Leg Raises 3x15 - body weight
Weighted Crunches 3x10 - iki tabure kaç kg yapıyorsa o kadar
 
Salı günkü idmanı paylaşmayı unutmuşum.

2.3

Barbell Row 8/6 - 65/70 KG - 8
Incline Cable Row 10/8 - 45 KG - 8
One Arm Reverse Grip Machine Row 8/6 - 40/45 KG - 9
Incline One Arm Cable Pulldown 2x10 - 20/22 KG - 9
One Arm Crossbody Rear Delt Fly 3x12-15 - 52 KG - 9
Incline Chest Press Machine 2x8 - 72.5 KG - failure
Weighted Chest Dips 2x6 - 40 KG - 9
Incline Dumbbell Fly 2x12 - 11.5ar KGlik DBler - failure
Plate Neck Curl 2x12-15 - 11.5 KGlik Plaka - 9
Plate Neck Extention 2x20 - 11.5 KGlik Plaka - 9
 
2.4

Shoulder Press Machine 8/6/10 - 82/88/72.5 KG - 9
Wrist Cuffs Cable Lateral Raise 2x15 - 5 KG - failure
Seated Dumbbell Lateral Raise 1x12 - 9 KGlik DBler - failure
JM Press 2x8 - 38 KG - 8
Incline Z Bar Skullcrusher 7/5 - 32.5 KG - failure
Cable Pushdown 2x10 - 24 KG - failure
Dumbbell Curl 8/6 - 16.5/18 KGlik DBler - 9/failure
Cable Preacher Curl 2x10 - 15 KG - failure
Standing One Arm Incline Cable Curl 2x8-10 - 7.5 KG - failure
Seated Cable Wrist Curl 2x12-15 - 21 KG - failure
 
2.5

Deadlift 3x5 - 100 KG - 6/6/7
Bulgarian Split Squat 3x6 - 45 KG - 8
Lying Leg Curl 15/12/10 - 27/32/37 KG - 9/failure/failure
Barbell Hip Thrust 10/6 - 60/82.5 KG - 8
Seated Calf Raises 4x15 - 22.5 KG - 9
Plank 2x90saniye
Hanging Leg Raises 3x8 - failure
Weighted Crunch 2x10 - 10 KG - failure
 
2.6

Bench Press 10/8/6 - 65/70/75 - 6/8/8
Weighted Dips 2x8 - 40/40 KG - 9.5
Incline Dumbbell Fly 1x15 - 11.5 KGlik DBler - 8
Dual Pulley Seated Cable Row 2x8 - Full Stack + 20 KG Plaka - 9
Wide Grip Cable Row 2x10 - Full Stack + 5 KG Plaka - 9
One Arm Cable Row 2x8 - 24 KG - 9 (Skapula önde yani öne doğru kambur)
Pullover Machine 2x10 - 60 KG - 9
Crossbody One Arm Rear Delt Fly 1x12 - 59 KG - failure (maalesef makine doluydu dumbbella geçmek zorunda kaldım)
Bent Over Dumbell Rear Dely Fly 2x10 - 4.5 KGlik DBler :joy::joy::joy: (nasıl bu kadar fark oluyor anlamıyorum) - failure
Plate Neck Curl 2x15 - 11.5 KGlik Plaka - 9
Plate Neck Extention 40/15 - 11.5/16 KGlik Plaka - 9

Pre-workout: Kingsize Beast Mode + tek ölçek Hardline Citrulline
 
Son üç idman

3.1

Military Press 8/6/10 - 52.5/55/47.5 KG - RPE 8/9/9
Lateral Raise Machine 3x15 - 36 KG - failure
Incline Cable Skullcrusher 3x8 - 20 KG - failure
Crossbody Triceps Extention 3x10 - 4.5ar KG - failure
Incline Dumbbell Curl 10/8 - 11.5/13.5 KGlik DBler - failure
Z Bar Spider Curl 2x10 - 19 KG - 9/failure
Cable Reverse Curl 2x10 - 17.5 KG - failure
Seated Cable Wrist Curl 3x15 - 21/17.5/17.5 KG - failure


3.2

Squat 10/8/6 - 70/77.5/82 KG - 8/8.5/8
Romanian Deadlift 10/8/6 - 70/75/80 KG - 9/7/6
Leg Extention 10/8/6/12 - 66/73/80/52 KG - 9
Thigh Adductor Machine 2x10-12 - 36/43 KG - 9
Seated Calf Raises 4x15 - 27.5 KG - 9
Plank 2x - 90 saniye
Lying Leg Raises 3x15 - body weight
Weighted Crunches 3x10 - iki tabure kaç kg yapıyorsa o kadar


3.3

Barbell Row 8/6 - 75/80 KG - 9
One Arm Reverse Grip Machine Row 10/6 - 40/51.5 KG - 8/9
Incline Cable Row 12/8 - 45/56.5 KG - 9
Incline One Arm Cable Pulldown 2x10 - 22 KG - 9
One Arm Crossbody Rear Delt Fly 3x12 - 52 KG - 9
Incline Chest Press Machine 2x8 - 68 KG - 8
Weighted Chest Dips 2x6 - 40 KG - 9
Incline Dumbbell Fly 2x10 - 13.5ar KGlik DBler - failure
Plate Neck Curl 2x12 - 2 tabure
Plate Neck Extention 2x12 - 2 tabure
 
3.4

Shoulder Press Machine 8/6/10 - 86/90/77 KG - 9
Wrist Cuffs Cable Lateral Raise 2x15 - 5 KG - failure
Seated Dumbbell Lateral Raise 1x12 - 9 KGlik DBler - failure
JM Press 10/8 - 33/29 KG - 8
Incline Z Bar Skullcrusher 2x6 - 32.5 KG - failure
Cable Pushdown 2x10 - 24/28 KG - failure
Dumbbell Curl 2x8 - 18/16.5 KGlik DBler - failure/9
Cable Preacher Curl 10/9 - 17.5 KG - failure
Standing One Arm Incline Cable Curl 2x8-10 - 7.5 KG - failure
Seated Cable Wrist Curl 2x12-15 - 21/17.5/17.5 KG - failure

1 ölçek kingsize preworkout + 1.5 ölçek hardline citrulline
 
3.5

Deadlift 3x5 - 100/110/110 KG - 5/7/8
Bulgarian Split Squat 3x6 - 45 KG - 7/7/8
Lying Leg Curl 15/10/8 - 27/32/37 KG - 9/failure/failure
Barbell Hip Thrust 10/6 - 83.5/92.5 KG - 8
Seated Calf Raises 4x15 - 32 KG - 9
Plank 2x90saniye
Hanging Leg Raises 3x8 - failure
Weighted Crunch 2x10 - 10 KG - failure
 
3.6

Bench Press 10/8/5 - 67.5/72.5/77.5 - 8/9/10
Weighted Dips 2x6 - 40/40 KG - 8.5
Incline Dumbbell Fly 1x12 - 13.5 KGlik DBler - 9
Dual Pulley Seated Cable Row 2x8 - Full Stack + 20 KG Plaka - 9
Wide Grip Cable Row 2x10 - Full Stack (48.5 KG) - 9
One Arm Cable Row 2x8 - 24 KG - 9 (Skapula önde yani öne doğru kambur)
Pullover Machine 2x10 - 60 KG - 9
Crossbody One Arm Rear Delt Fly 2x12 - 52 KG - failure
Plate Neck Curl 2x15 - sehpa
Plate Neck Extention 2x15 - sehpa
 
4.2

Squat 10/8/6 - 75/80/84 KG - 8/8.5/8
Romanian Deadlift 10/8/6 - 70/75/80 KG - 9/8/7

4.3

Barbell Row 8/6 - 70/75 KG - 9
One Arm Reverse Grip Machine Row 10/6 - 40/49 KG - 8
Incline Cable Row 12/8 - 56.5/65 KG - 9
Incline One Arm Cable Pulldown 2x10 - 22 KG - 9
One Arm Crossbody Rear Delt Fly 2x12 - 52 KG - 9
Incline Chest Press Machine 2x8 - 72 KG - 8/9
Weighted Chest Dips 2x6 - 40 KG - 9
Incline Dumbbell Fly 2x10 - 13.5ar KGlik DBler - failure
Plate Neck Curl 2x12 - 2 tabure
Plate Neck Extention 2x12 - 2 tabure


4.4

Shoulder Press Machine 8/6/10 - 86/93/77 KG - 9
Wrist Cuffs Cable Lateral Raise 20/15 - 5 KG - failure
Seated Dumbbell Lateral Raise 1x15 - 9 KGlik DBler - failure
JM Press 2x10 - 29 KG - 8
Incline Z Bar Skullcrusher 2x5 - 32.5 KG - failure
Cable Pushdown 2x10 - 28 KG - failure
Dumbbell Curl 8/7 - 16.5 KGlik DBler - failure/9
Cable Preacher Curl 10/9 - 17.5 KG - failure
Standing One Arm Incline Cable Curl 2x8-10 - 7.5 KG - failure
Seated Cable Wrist Curl 2x12-15 - 21 - failure
 
4.5

Deadlift 3x5 - 105/115/115 KG - 7/8/8
Bulgarian Split Squat 8/6/6 - 50 KG - 7.5/8.5/8.5
Lying Leg Curl 15/12/10 - 27/32/32 KG - failure
Barbell Hip Thrust 10/6 - 83.5/100 KG - 8
Seated Calf Raises 4x15 - 27/34/34 KG - 9
Plank 2x90saniye
Hanging Leg Raises 2x6-8 - failure
Weighted Crunch 2x10-12 - 10 KG - failure
 
4.6

Bench Press 10/8/5 - 65/70/75 - 7/7.5/8
Weighted Dips 2x6 - 40/40 KG - 9
Incline Dumbbell Fly 1x12 - 13.5 KGlik DBler - 9
Dual Pulley Seated Cable Row 2x10 - 65 KG - 9
Wide Grip Cable Row 2x10 - Full Stack (56.5 KG) - 9
Reverse Grip Machine Row 8/6 - 51.5/56 KG - 9 (yanlış hareketi yapmışım la bu öbür günündü)
Pullover Machine 12/10 - 63.5/68 KG - 9
Crossbody One Arm Rear Delt Fly 15/12/10 - 52 KG - failure
Plate Neck Curl 2x15 - 11.5 KGlik Plaka
Plate Neck Extention 2x15 - 11.5 KGlik Plaka
 
5.1

Military Press 8/6/10 - 52/56.5/49.5 KG - RPE 8/9/9
Lateral Raise Machine 3x15 - 41/36/36 KG - failure
Incline Cable Skullcrusher 3x10 - 20 KG - failure
Crossbody Triceps Extention 2x10-12 - 4.5ar KG - failure
Incline Dumbbell Curl 10/8 - 13.5 KGlik DBler - failure
Z Bar Spider Curl 2x8 - 19 KG - failure
Cable Reverse Curl 1x10 - 17.5 KG - failure
Seated Cable Wrist Curl 2x12-15- 21 - failure
 
5.2

Squat 10/8/6 - 70/75/80 KG - 9
Romanian Deadlift 10/8/6 - 70/80/90 KG - 8
Leg Extention 12/10/8/6 - 59/66/73/77 KG - 9
Thigh Adductor Machine 2x10 - 36 KG - 9
Dumbbell Calf Raises 4x12 - 20 KGlik DBler - 9
Plank 2x - 90 saniye
Leg Raises 2x10 - body weight
Weighted Crunches 3x10 - 12 KG
 
6.3

Incline chest supported barbell row 8/6 - 75 KG - 8
Incline Cable Row 2x8 - full stack + 20 KG - 9
One Arm Reverse Grip Machine Row 8/6 - 51.5/61 KG - 8/9
Incline One Arm Cable Pulldown 2x10 - 22/25 KG KG - 7/8
One Arm Crossbody Rear Delt Fly 3x12 - 58/58/52 KG - 9
Incline Chest Press Machine 2x8 - 68 KG - 9/9.5
Weighted Chest Dips 2x6 - 40 KG - failure
Incline Dumbbell Fly 2x12 - 13.5ar KGlik DBler - 9
Plate Neck Curl 2x12 - 11.5 KGlik Plaka
Plate Neck Extention 2x25 - 11.5 KGlik Plaka
 
6.6

Bench Press 10/8/5 - 65/70/75 - 7.5/8/8.5
Weighted Dips 2x6 - 40/40 KG - 9.5
Incline Dumbbell Fly 1x12 - 13.5 KGlik DBler - 9
Close grip Seated Cable Row 2x8 - 65 KG - 9
Wide Grip Cable Row 2x8 - 56.5/51.5 KG - 9
One arm Cable Row 9/8 - 24 KG - 9
Pullover Machine 12/10 - 60/65 KG - 9
Crossbody One Arm Rear Delt Fly 2x12 - 52 KG - failure
 
7.1

Military Press 8/6/10 - 52/56/47.5 KG - RPE 8/8.5/8
Lateral Raise Machine 3x15 - 36 KG - failure
Incline rope Skullcrusher 3x8 - 18/18/16 KG - failure
Crossbody Triceps Extention 3x10 - 4.5ar KG - failure
Incline Dumbbell Curl 2x10 - 11.5 KGlik DBler - failure
Z Bar Spider Curl 2x10 - 16 KG - failure
Cable Reverse Curl 2x10 - 17.5/15 KG - failure
Seated Cable Wrist Curl 2x15 - 21 KG - failure
 
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