Danes je 25 Sep 2020, 05:15


2017/18

Dnevniki članov skupnosti Natural Muscle Zone. Svoje treninge, prehrano, fotografije in zanimivosti iz svojega življenja lahko delite z drugimi ali pa jih zapišete za lastno evidenco.
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gapec10

  • Prispevkov: 545
  • Pridružen: 17 Jan 2015, 21:36

Re: 2017/18

Odgovor04 Jan 2020, 19:43

Konec aprila sem šel za 1 teden v Valencio, ko sem prišel nazaj pa so se vse obveznosti zgrnile name (treningi, seminarske). V juniju sem po opravljenih izpitih imel teden ali dva malo več časa, nato sem odšel v Baško.

9.5.2019
GYM 1:05 h
Bent-over row barbell 3x18x40
Romanian deadlift 3x15x40

Front squat 5x40/50/60
Leg raises lying 3x13

Military press 3x8x40
Reverse hyper 3x20

Pullups 3x7
Izpadni nazaj 3x12 w/ 9kg MB
DB bench press 3x15x17.5
Knee raises parallel bars 3x12


12.6.2019
GYM 1:10 h
Goblet squat 15x25, 13x30, 11x35
Pullups 3x7

Romanian deadlift 3x12x40
DB bench press 3x12x20

Knee raises 3x10
Biceps izmenično 17/14/11x10

Crunches 3x25x10
Hip thrust elevated 3x18
DB lateral raises 3x15x2.5
Bent-over DB row 3x15x15


14.6.2019
GYM 1:15 h
Hexbar deadlift 4x4x124
Overhead slam ball kneeling 4x4 w/ 9lbs MB

Overhead press 3x8x40
Reverse lunges (front foot elevated) w/ DB 3x12x12.5
Deadbugs 3x20x10

Paused bent-over barbell row 3x12x40
DB fly 3x12x10
Reverse hyper 3x20

Bent-over reverse fly 3x18x2.5
Triceps lying extensions 3x15x7.5
Biceps barbell curls 3x15x20


16.6.2019
GYM 1:20 h
Bench press 12x60, 9x65, 6x70
TRX row 3x12
Lying leg raises 3x15

DB row 3x15x22.5
Overhead DB press 10x15, 2x12x12.5
Knee raises parallel bars 3x12

Nošenja, suit carry 3x 35 kg
Roll abs 3x12

Overhead triceps extensions 12/11/11x20
Biceps hammer paused curls 15/14/13x12.5

Triceps cable extensions 15x32, 15x36, 12x41
Biceps cable curls 18x27.5, 15x32, 13x36


19.6.2019
GYM 1:20 h
Hang snatch 2x30, 2x35, 3x2x40

Front squat 3x5x60
Romanian deadlift 3x6x70

Lateral lunges 3x8
Split squat, front foot elevated 3x12
Hip thrust 3x8x70
Seated good morning 3x12x20


20.6.2019
GYM 1:20 h
Lat pulldown 15x50, 12x54.5
Pushups (low) 2x15
Hyperextensions 2x12

Overhead triceps extensions 3x15x32
Pronated biceps cable curls 18x22, 2x15, 27.5
Shrugs naprava 15x70, 14x80, 13x90

DB bench press 12/11/11x22.5
Paused bent-over barbell row 3x12x40
Knee raises 3x12

Military press 3x4x50
Crunches yoga ball 3x10
Bent-over db row 3x15x12.5

Lying curls biceps 15/15/13x7.5
Triceps lying DB 3x15x20
Delts, lateral raises 3x15x2.5


22.6.2019
GYM 1:25 h
Landmine explosive
Izpadni landmine v press 2x3x15
Staggered stance RDL to press 6x2x10

Front squat 7x60, 6x65, 5x70, 4x75, 3x80, 1x85

Poteg 2x30, 3x2x40, 1/1/0x45

Hyperextensions isometrics varianta 3x10+10
(lovljenje uteži + zabijanje medicinke)
Romanian deadlift 3x6x80
1-leg hip thrust 3x12

gapec10

  • Prispevkov: 545
  • Pridružen: 17 Jan 2015, 21:36

Re: 2017/18

Odgovor12 Jan 2020, 13:57

Konec junija sem šel v šolo v naravi, spet dober teden pavze...

2.7.2019
GYM - 1:15 h
Nalog na moč 2x40/50/60/70/75
Box jump, straight legs 4x3

Front squat 3x5x65
TRX row 4x15

RDL 3x8x60
Military press 9/9/8x40

TRX roll abs 3x
Bent-over barbell row 3x15

DB bench press 3x12x20
Reverse fly bent-over 3x15x2.5
Knee raises 3x10


3.7.2019
GYM - 1:15 h
Snatch 2x1x40, 1/0/1/1x45, 1/0x50
Back squat 3x5x80, 3x3x85

Hyperextension 3x12
KB swing 3x18x16
Leg raises lying 3x15

Bulgarian split squat w/ DB (both feet elevated) 10/9/9x10
Reverse hyper 3x10x20


4.7.2019
GYM - 1:20 h
Pullups 9/7/7
Overhead press seated 3x10x35

Meča standing 1-leg 20/19/18x20
Chest DB press 3x12x10

Lying DB row 3x15x17.5
Biceps DB curls 10x12.5, 12x10

Straight arms pulldown 16/13x27.5, 14x22.5
Triceps pulldown cable 12x27.5, 2x12x22.5

Facepull cable 18x18, 2x15,22.5
Shrugs 20x60, 18x70, 15x80
Hammer curls cable 20x32, 16x36, 12x41

Core cable half kneeling 3x10
Pallof cable 3x8-10


6.7.2019
GYM - 1:25 h
Front squat 3x5x75, 3x3x80
1-arm DB row 18x25, 16x27.5, 14x30

Bench press inclined w/ DB 3x12x20
Romanian deadlift 3x12x50
Core lying leg raises 3x15

Core crunches cable 15x36, 15x41, 15x50
Lat pulldown 17x45.5, 13x50, 11x54.5

Pallof press + rotation 10x18, 10x22.5, 8x27.5


7.7.2019
GYM - 1:35 h
Nalog 2x60, 2x65, 1x70, 2x1x75

Deadlift 3x5x115, 3x3x125
Deadbugs 3x20
Side deadbugs 3x24

Split squat 3x10x60
Hamstring curls na veslaču 3x10

Inclined squat na rimski klopi (1.5 reps) 10/9/8x20
Standing meča 1-leg 3x20x20


8.7.2019
GYM - 1:25 h
Pullups 7/6/5x10, 6x5
Pushups 18/18/16

Bench press 6/6/5x70
Underbar row 15/14/14

Biceps DB curls 15/13x12.5, 15x10
DB lying triceps extensions 13/11x10, 15x7.5
DB shrugs 20x27.5, 16x32.5, 14x35

Triceps extensions cable 3x20
Biceps hammer ez bar 15/13/11x17.5

Rowing cable 15/13/11x50
Overhead press machine 12/11/10x54.5


11.7.2019
GYM - 1:25 h
Front squat 3x4x77.5, 3x3x80
1-arm DB row 20x25, 16x27.5, 14x30

Bench press inclined w/ DB 12/12/11x22.5
Romanian deadlift 14/12/12x60

Knee raises 3x10
Rotational barbell pokrčene roke 3x20x10
Nordics inclined 3x8

Cable row 15/13/12x54.5
Lateral raises w/ DB 3x15x4


12.7.2019
GYM - 1:35 h
Back squat 3x5x85, 3x5x90

Hamstring curls veslač 3x10
Good morning 3x15x20
Pullover na yoga ball 3x12x10

Sled push


13.7.2019
GYM - 1:20 h
Military press 3x6x50
Underbar row 3x14
Hyperextension 3x12

Cable row 12x68, 9/8x77
Pushups 22/19/16

Biceps hammer drog 14/12/10x20
Triceps cable 18/17/16x41

Lat pulldown 20x41, 16x45.5, 14x45.5
Horizontal press machine 15/13x59, 15x54.5

Yoga ball trebušnjaki 12/11/11
Biceps curls w/ DB 15/10x12.5, 11x10
Knee raises 3x8
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