{"id":1465,"date":"2014-03-31T18:18:22","date_gmt":"2014-03-31T16:18:22","guid":{"rendered":"https:\/\/www.muscle-zone.pl\/blog\/?p=1465"},"modified":"2014-03-31T18:18:22","modified_gmt":"2014-03-31T16:18:22","slug":"podsumowanie-phul-video-wioslowanie-hantla-60kg","status":"publish","type":"post","link":"https:\/\/www.muscle-zone.pl\/blog\/podsumowanie-phul-video-wioslowanie-hantla-60kg\/","title":{"rendered":"PODSUMOWANIE PHUL + VIDEO Wios\u0142owanie Hantl\u0105 60kg"},"content":{"rendered":"<p>Hello !<\/p>\n<p>Nadszed\u0142 czas <strong>MINI PODSUMOWANIA<\/strong> planu treningowego <a href=\"https:\/\/www.muscle-zone.pl\/blog\/plan-treningowy-phul-podsumowanie-1-tygodnia-redukcji\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>PHUL : Power Hypertrophy Upper Lower<\/strong> (kliknij)<\/a><\/p>\n<p><strong>S\u0142owa klucz:<\/strong><\/p>\n<ul>\n<li>Regeneracja - podchodz\u0105c na 100% do ka\u017cdego treningu nie by\u0142em w stanie wyrobi\u0107 z redukcj\u0105. Mo\u017ce na masie by\u0142oby inaczej, przy wi\u0119kszej poda\u017cy kalorii.<\/li>\n<\/ul>\n<ul>\n<li>Monotonnia - pojawi\u0142a si\u0119 w okolicach 8-10 tygodnia, gdyby nie moje \"parcie na ci\u0119\u017cary\" by\u0142oby jeszcze ci\u0119\u017cej zebra\u0107 si\u0119 na trening<\/li>\n<\/ul>\n<ul>\n<li>Si\u0142a - idzie do przodu nadzwyczaj dobrze, odpowiednio skonstruowany plan, w ko\u0144cu nie przez byle kogo<\/li>\n<\/ul>\n<ul>\n<li>D\u0142ugo\u015b\u0107 trening\u00f3w - cz\u0119sto-g\u0119sto treningi trwa\u0142y nawet 2 godziny, mam tu na my\u015bli dni POWER - kwestia indywidualnego podej\u015bcia - ja uwielbiam d\u0142ugie rampy w przysiadach \/ martwych ci\u0105gach \/ wyciskaniach \/ wios\u0142owaniach<\/li>\n<\/ul>\n<p>Jaki zrobi\u0142em<strong> progress si\u0142owy<\/strong> ? Poni\u017cej wybrane \u0107wiczenia, pisane z g\u0142owy:<br \/>\nWyciskanie sztangi le\u017c\u0105c : 100kg x 5 ---&gt; 117,5kg x 3<br \/>\nPrzysiad tylni ze sztang\u0105 : 120kg x 5 ---&gt; 140kg x 3<br \/>\nMartwy ci\u0105g: 140kg x 5 ---&gt; 165kg x 3<br \/>\nPrzysiad przedni ze sztang\u0105: 80kg x 12 ---&gt; 100kg x 8<br \/>\nWios\u0142owanie hantl\u0105 jednor\u0105cz: 40kg x 15 ---&gt; 60kg x 10<\/p>\n<p>Wszystkie \"najlepsze\" wyniki zrobi\u0142em w poprzednim tygodniu, ten ostatni niestety by\u0142 ju\u017c gorszy z powodu uci\u0119cia kalorii.<\/p>\n<p>Z pewno\u015bci\u0105 jeszcze kiedy\u015b wr\u00f3c\u0119 do tego planu na 8-12 tygodni, prawdopodobnie na masie, w zimie \ud83d\ude42<\/p>\n<p><strong>Ostatni film z PHUL i WIOS\u0141OWANIE 60kg KROW\u0104 !<\/strong><\/p>\n<p>[youtube url=\"https:\/\/www.youtube.com\/watch?v=Ct2F2WbVu4w\" width=\"560\" height=\"315\"]<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Ju\u017c w nast\u0119pnym wpisie NOWY PLAN !<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hello ! Nadszed\u0142 czas MINI PODSUMOWANIA planu treningowego PHUL : Power Hypertrophy Upper Lower (kliknij) S\u0142owa klucz: Regeneracja &#8211; podchodz\u0105c&#8230;<\/p>\n","protected":false},"author":65,"featured_media":1468,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,4,23,51],"tags":[],"class_list":["post-1465","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogi-m-z-teamu","category-ciekawostki-treningowe","category-motywacja","category-suplementacja"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>PODSUMOWANIE PHUL + VIDEO Wios\u0142owanie Hantl\u0105 60kg<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.muscle-zone.pl\/blog\/podsumowanie-phul-video-wioslowanie-hantla-60kg\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"PODSUMOWANIE PHUL + VIDEO Wios\u0142owanie Hantl\u0105 60kg\" \/>\n<meta property=\"og:description\" content=\"Hello ! 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