Edward 🥷

@amb1vert

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219 Followers

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ITAP of Scenic trail 💚 🌄 Petrova Bay, Russia

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Scenic trail 💚 🌄 Petrova Bay, Russia

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Friday 11/22/2024 Weight/reps/approaches ◦ Squats 60x10x3 ◦ Horizontal thrust 54x3x12 ◦ Dumbbell bench press 22.5x3x10 ◦ Dumbbell behind the head 20x3x10 ◦ Set. Bicep lifts with reverse grip/bending with a barbell while sitting on a bench (forearms) 20x3x10 ◦ Wiring for the rear delta 36x3x10 ◦ Press 0x3x15 Small steps towards great achievements!💪

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Beast mode 🏋️‍♀️

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Full focus👨‍💻 🏋️‍♂️ 💪

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Today is Wednesday, which means I was in the gym!️‍🦍 Wednesday 11/20/2024 ◦ Hyperextension 0x3x20 ✅ ◦ Bench press from the chest 62.5x5x5 ✅ ◦ Vertical thrust 48x3x10 ✅ ◦ Extension-flexion of the legs 42x3x10-18x3x10 ✅ ◦ Triceps in the simulator 42x12x3 ✅ ◦ Biceps hammers 15x3x10 ✅ ◦ Shoulders 8x3x10 ✅ ◦ Press 0x3x15 ✅ I forgot to take a photo from the gym again because I don't have that habit😅 I won't forget Friday!📸

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I finished training outside because it was cold and went to the gym to train. Yesterday was the first day of training in the gym after a long time, it has been about 4 months since I left the gym due to a neck injury. The plans include 3 months of adaptation. Workout in fullbody format and eat a lot. Next, the transition of training to a split format. By the end of March 2025, you need to gain maximum weight and maximum strength and then start drying 💪

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Monday 11/18/2024 Exercise weight/approaches/repetitions ◦ Deadlift 60x3x10 ◦ Push - ups on the uneven bars 10x3x20 ° Leg extension in the simulator 60x3x10 ° Leg extension in the simulator 60x3x10 ° Bench press with a narrow grip 40x3x10 ° Lifting the barbell on the biceps 25x3x10 ◦ Shoulder press simulator 15/20/25x3 ◦ Leg lifts in a hanging position on a horizontal bar 0x3x15

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Sunset 🌄 Petrova Bay, Russia

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Wherever you are, no matter what conditions are around, it will never be superfluous to do push-ups!😁💪 In harmony with yourself and with nature! 🌊 Sports for everyone!💪

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My team, with whom I finished at the "Race of Heroes! It was unforgettable! Drive, obstacles, team spirit, reward for finishing! Indescribable emotions!💪

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Today is my second day in the gym since returning! I'm ready to work hard!💪 Have a nice day and a wonderful evening!

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The period of outdoor sports is over, I returned to the gym. Mass recruitment is coming!💪

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The last basic exercise that I did in preparation for the "Race of Heroes" is push-ups. I started with 3 sets of 20 times. After I adapted to the load, I started doing 3 sets of 30 times. It is important to say that I did all these exercises in a circular workout format. It looked like this: - Pull-ups -Push-ups on the uneven bars -Press -Push-ups from the floor There were 3 such circles. That is, there are 3 approaches for each exercise.

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The next exercise I did was pull-ups. Pull-ups are the basis for developing arm strength, grip and back. Since there were many trials related to horizontal bars waiting for me at the "Race of Heroes", it was necessary to strengthen my arms and back. Pull-ups were performed in 3 sets of 20/15/10 repetitions. After that, periodically walking on the handlebar. I will publish the last exercise in the next cast! Have a nice day, everyone!💪

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Rarity!🧿 a Russian saying: Встречают по одёжке, а провожают по уму... https://zora.co/collect/zora:0x9790ea9a0123a061184002ce7eee2b73c68b12be/1

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ITAP sunset 🌄 Petrova Bay, Russia 😍

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My preparation for the "Race of Heroes" consisted of 4 exercises: 1. Bars and press. Performed by set. The bars are 3 sets of 20 times. Press 3 sets of 15 times. I will publish other exercises in the next cast!

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