Персональные блоги Thu, 14 May 2026 07:03:51 +0000 Thu, 14 May 2026 07:03:51 +0000 Do4a.com - Второе дыхание https://forum-do4a.com/user-blogs/aleksandro.92098/ Sun, 04 Sep 2016 06:21:58 +0000 https://forum-do4a.com/threads/%D0%9C%D0%BE%D0%B9-%D0%B8%D1%82%D0%BE%D0%B3-%D1%8D%D0%B2%D0%BE%D0%BB%D1%8E%D1%86%D0%B8%D0%B8-%D1%82%D0%B5%D0%BB%D0%B0-%D0%B2-%D0%BA%D0%BE%D0%BD%D0%BA%D1%83%D1%80%D1%81%D0%B5-do4a.24685/ https://forum-do4a.com/threads/%D0%9C%D0%BE%D0%B9-%D0%B8%D1%82%D0%BE%D0%B3-%D1%8D%D0%B2%D0%BE%D0%BB%D1%8E%D1%86%D0%B8%D0%B8-%D1%82%D0%B5%D0%BB%D0%B0-%D0%B2-%D0%BA%D0%BE%D0%BD%D0%BA%D1%83%D1%80%D1%81%D0%B5-do4a.24685/ invalid@example.com (aleksandro) aleksandro ]]> 15 Tue, 23 Aug 2016 09:45:23 +0000 https://forum-do4a.com/threads/%D0%9A%D0%B0%D0%BA-%D1%8F-%D0%BD%D0%B0%D1%87%D0%B8%D0%BD%D0%B0%D1%8E-%D1%81%D0%B2%D0%BE%D0%B5-%D1%83%D1%82%D1%80%D0%BE.24473/ https://forum-do4a.com/threads/%D0%9A%D0%B0%D0%BA-%D1%8F-%D0%BD%D0%B0%D1%87%D0%B8%D0%BD%D0%B0%D1%8E-%D1%81%D0%B2%D0%BE%D0%B5-%D1%83%D1%82%D1%80%D0%BE.24473/ invalid@example.com (aleksandro) aleksandro ]]> 1 Thu, 18 Aug 2016 22:19:06 +0000 https://forum-do4a.com/threads/%D0%9E-%D1%81%D0%B2%D0%BE%D0%B5%D0%B9-%D0%BF%D1%80%D0%BE%D0%B3%D1%80%D0%B0%D0%BC%D0%BC%D0%B5-%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BE%D0%BA-%D0%BD%D0%B0-%D1%81%D1%83%D1%88%D0%BA%D0%B5.24384/ https://forum-do4a.com/threads/%D0%9E-%D1%81%D0%B2%D0%BE%D0%B5%D0%B9-%D0%BF%D1%80%D0%BE%D0%B3%D1%80%D0%B0%D0%BC%D0%BC%D0%B5-%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BE%D0%BA-%D0%BD%D0%B0-%D1%81%D1%83%D1%88%D0%BA%D0%B5.24384/ invalid@example.com (aleksandro) aleksandro
О своей программе тренировок на сушке]]> Mon, 15 Aug 2016 18:35:56 +0000 https://forum-do4a.com/threads/%D0%9E-%D0%BF%D0%B8%D1%82%D0%B0%D0%BD%D0%B8%D0%B8.24301/ https://forum-do4a.com/threads/%D0%9E-%D0%BF%D0%B8%D1%82%D0%B0%D0%BD%D0%B8%D0%B8.24301/ invalid@example.com (aleksandro) aleksandro 1. Сывороточный протеин
2. Вареные яйца (2-3)
3. Сывороточный протеин
4. Овощной салат с вареной курицей
5. Сывороточный протеин
6. Казеиновый протеин либо творог обезжиренный
Как видите, я максимально урезал себе прием углеводов,...

О питании]]> Fri, 12 Aug 2016 08:00:16 +0000 https://forum-do4a.com/threads/%D0%9E-%D1%81%D0%B0%D0%BC%D0%BE%D1%87%D1%83%D0%B2%D1%81%D1%82%D0%B2%D0%B8%D0%B8-%D0%BD%D0%B0-%D1%81%D1%83%D1%88%D0%BA%D0%B5.24184/ https://forum-do4a.com/threads/%D0%9E-%D1%81%D0%B0%D0%BC%D0%BE%D1%87%D1%83%D0%B2%D1%81%D1%82%D0%B2%D0%B8%D0%B8-%D0%BD%D0%B0-%D1%81%D1%83%D1%88%D0%BA%D0%B5.24184/ invalid@example.com (aleksandro) aleksandro
О самочувствии на сушке]]> 2 Thu, 11 Aug 2016 21:00:17 +0000 https://forum-do4a.com/threads/%D0%9D%D0%B5%D0%B1%D0%BE%D0%BB%D1%8C%D1%88%D0%BE%D0%B9-%D0%BE%D1%82%D1%87%D0%B5%D1%82-%D1%81-%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B8.24185/ https://forum-do4a.com/threads/%D0%9D%D0%B5%D0%B1%D0%BE%D0%BB%D1%8C%D1%88%D0%BE%D0%B9-%D0%BE%D1%82%D1%87%D0%B5%D1%82-%D1%81-%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B8.24185/ invalid@example.com (aleksandro) aleksandro
Небольшой отчет с тренировки]]> Sun, 07 Aug 2016 17:36:22 +0000 https://forum-do4a.com/threads/%D0%98%D1%82%D0%BE%D0%B3-1-%D0%BD%D0%B5%D0%B4%D0%B5%D0%BB%D0%B8-%D1%81%D1%83%D1%88%D0%BA%D0%B8-do4a.24010/ https://forum-do4a.com/threads/%D0%98%D1%82%D0%BE%D0%B3-1-%D0%BD%D0%B5%D0%B4%D0%B5%D0%BB%D0%B8-%D1%81%D1%83%D1%88%D0%BA%D0%B8-do4a.24010/ invalid@example.com (aleksandro) aleksandro
Итог 1 недели сушки Do4a]]> Sun, 07 Aug 2016 06:09:34 +0000 https://forum-do4a.com/threads/%D0%A1%D1%83%D1%88%D0%BA%D0%B0-%D1%82%D0%B5%D0%BB%D0%B0-%D0%B7%D0%B0-4-%D0%BD%D0%B5%D0%B4%D0%B5%D0%BB%D0%B8-%D0%9D%D0%B0%D1%87%D0%B0%D0%BB%D0%BE-%D0%BA%D0%B0%D1%80%D0%B4%D0%B8%D0%BE.23986/ https://forum-do4a.com/threads/%D0%A1%D1%83%D1%88%D0%BA%D0%B0-%D1%82%D0%B5%D0%BB%D0%B0-%D0%B7%D0%B0-4-%D0%BD%D0%B5%D0%B4%D0%B5%D0%BB%D0%B8-%D0%9D%D0%B0%D1%87%D0%B0%D0%BB%D0%BE-%D0%BA%D0%B0%D1%80%D0%B4%D0%B8%D0%BE.23986/ invalid@example.com (aleksandro) aleksandro 1) жим штанги лежа 3-4*8-12
2) жим штанги на наклонной скамье головой вверх 4*12
3) становая тяга на прямых ногах 3*12
4) тяга штанги в наклоне 4*12
5) приседания со штангой над головой в вытянутых руках 4*14
5) сгибания-разгибания лежа и сидя соответственно все по 4*12
Затем следует...

Сушка тела за 4 недели. Начало кардио]]> Tue, 02 Aug 2016 22:43:19 +0000 https://forum-do4a.com/threads/%D0%9D%D0%B5%D0%B1%D0%BE%D0%BB%D1%8C%D1%88%D0%BE%D0%B9-%D0%BF%D1%80%D0%BE%D0%B1%D0%BD%D1%8B%D0%B9-%D0%BE%D1%82%D1%87%D0%B5%D1%82-%D0%BE-%D0%BF%D0%B5%D1%80%D0%B2%D1%8B%D1%85-%D0%B4%D0%B2%D1%83%D1%85-%D1%81%D0%B8%D0%BB%D0%BE%D0%B2%D1%8B%D1%85-%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0%D1%85-%D0%BD%D0%B0-%D1%81%D1%83%D1%88%D0%BA%D0%B5.23781/ https://forum-do4a.com/threads/%D0%9D%D0%B5%D0%B1%D0%BE%D0%BB%D1%8C%D1%88%D0%BE%D0%B9-%D0%BF%D1%80%D0%BE%D0%B1%D0%BD%D1%8B%D0%B9-%D0%BE%D1%82%D1%87%D0%B5%D1%82-%D0%BE-%D0%BF%D0%B5%D1%80%D0%B2%D1%8B%D1%85-%D0%B4%D0%B2%D1%83%D1%85-%D1%81%D0%B8%D0%BB%D0%BE%D0%B2%D1%8B%D1%85-%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0%D1%85-%D0%BD%D0%B0-%D1%81%D1%83%D1%88%D0%BA%D0%B5.23781/ invalid@example.com (aleksandro) aleksandro
Небольшой пробный отчет о первых двух силовых тренировках на сушке]]> Mon, 01 Aug 2016 20:39:09 +0000 https://forum-do4a.com/threads/%D0%9E-%D0%BF%D0%BB%D0%B0%D0%BD%D0%B0%D1%85-%D0%BF%D0%B8%D1%82%D0%B0%D0%BD%D0%B8%D0%B8-%D0%B8-%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0%D1%85-%D1%81%D1%83%D1%88%D0%BA%D0%B0-do4a.23696/ https://forum-do4a.com/threads/%D0%9E-%D0%BF%D0%BB%D0%B0%D0%BD%D0%B0%D1%85-%D0%BF%D0%B8%D1%82%D0%B0%D0%BD%D0%B8%D0%B8-%D0%B8-%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0%D1%85-%D1%81%D1%83%D1%88%D0%BA%D0%B0-do4a.23696/ invalid@example.com (aleksandro) aleksandro
О планах, питании и тренировках "сушка Do4a"]]> Mon, 01 Aug 2016 15:11:32 +0000 https://forum-do4a.com/threads/%D0%9A%D0%BE%D0%BD%D0%BA%D1%83%D1%80%D1%81-do4a-%D1%81%D1%83%D1%88%D0%BA%D0%B0-%D1%82%D0%B5%D0%BB%D0%B0-%D0%B7%D0%B0-4-%D0%BD%D0%B5%D0%B4%D0%B5%D0%BB%D0%B8.23628/ https://forum-do4a.com/threads/%D0%9A%D0%BE%D0%BD%D0%BA%D1%83%D1%80%D1%81-do4a-%D1%81%D1%83%D1%88%D0%BA%D0%B0-%D1%82%D0%B5%D0%BB%D0%B0-%D0%B7%D0%B0-4-%D0%BD%D0%B5%D0%B4%D0%B5%D0%BB%D0%B8.23628/ invalid@example.com (aleksandro) aleksandro
Конкурс Do4a - сушка тела за 4 недели]]> 2