[Dawid]

Yo guys 🙂

Todays push session, tommorow day off.

Day started with 30 minutes of cardio, forgot to mention – doing 5/6 sessions on empty stomach – if I train legs twice a week then its 5. Simply skipping cardio when doing legs.

Push – rotation number 3

1. Shoulder hammer press

-190kg x8+2
-160kg x11+2

2. Smith low incline press

-172.5kg x5+1
-RP 140kg x13x3

3. High incline hammer press

-160kg x6
-120kg x9 + 60 sec of stretch with 14kg dumbells

4. Lying cuffed laterals

-20 x17
-RP 20 x16x6 + partials

5. Superset : Cable front raises + rope upright row

– 15 x15/14 x11/11

6. EZ press

– 42.5 x15
– RP 42.5 x13x6

Quite happy with my strenght improvements, as well as technique.

Instagram - Dejwikkk
Youtube channel - Dawid Czechowicz

[Dawid]

Training day

Meal 1 – 66 protein 30 fat
Meal 2 – 70 p 160c
Meal 3 – pre workout – 60p 150c
Intra workout – 75dextro 30g eaa 10g glutamine 10g creatine (pre I drink beta alanine, aakg, cytrulin, caffeine)
Meal 4 – post workout – 80p 290c
Meal 5 – 70p 130c 20fat
Meal 6 – 70p 60c 50fat

using multis, berberine, chromium, ala, enzymes, magnesium, d3k2, curcumin, tudca, nac, citrus bergamoth, omega3, gaba, melatonin

Non training day

1 – 66p 30f
2+4 – 70p 25f
3+5 – 50p 25f
6 – 50p 180c 40f

Cycle

750 test e
75 dhb ed
75 tren a ed
gh – 3.3 x3 morning/pre/post – only training days
slin – 8pre 10 post

Instagram - Dejwikkk
Youtube channel - Dawid Czechowicz

[Dawid]

goals :

Pull 300kg on deads for 3
become a better teacher/student
learn to listen, not only hear
enjoy every session 🙂

Instagram - Dejwikkk
Youtube channel - Dawid Czechowicz