Mind Over Matter

IN! a se men sam zdi al si bil enkrat zravn na miniNMZ meetu v Olimpusu v Žalcu?

Sem bil ja

DAN 4# je bil off

DAN 5#
Leg day (Hyper)

Sumo barbell deadlift:
1set: 120Kg-12reps 3-4 sec. time under tention
2set: 125Kg-12reps 3-4 sec. time under tention
3set: 130Kg-12reps 3-4 sec. time under tention
4set: 130Kg-12reps 3-4 sec. time under tention

Hack barbell squat:
1set: 70Kg-12 reps 3-4 sec. time under tention
2set: 80Kg-12 reps 3-4 sec. time under tention
3set: 90Kg-12 reps 3-4 sec. time under tention ( Zadnja serija je bila res na 110% )

Seated leg curls:
1set: 90Kg-15reps 3-4 sec. time under tention
2set: 95Kg-15reps 3-4 sec. time under tention
3set: 95Kg-15reps 3-4 sec. time under tention

Walking lunge:
1round: body weight-40steps
2round: 10Kg-40steps
3round: 15Kg-40steps
4round: 15Kg-40steps

Leg press calf raises:
1set: 120Kg-20reps 3-4 sec. time under tention
2set: 140Kg-20reps 3-4 sec. time under tention
3set: 140Kg-20reps 3-4 sec. time under tention
4set: 140Kg-19reps 3-4 sec. time under tention
5set: 140Kg-22reps 3-4 sec. time under tention
Opomba: Po 5 seriji sm že jokal ko punčka...

Cardio(HIIT):
5min. ogrevanja+ 10 rund (20sec. sprint + 40sec. cool off) + 5min. cool off 20min total

Super, da si se nam pridružil z dnevnikom.

DAN 6#
Push day (Hyper)

Dumbell shoulder press:
1set: 27.5Kg-12reps 3-4 sec. time under tention
2set: 27.5Kg-12reps 3-4 sec. time under tention
3set: 27.5Kg-12reps 3-4 sec. time under tention

Incline barbell bench press
1set: 60Kg-10reps 3-4 sec. time under tention
2set: 60Kg-10reps 3-4 sec. time under tention
3set: 62.5Kg-10reps 3-4 sec. time under tention
4set: 62.5Kg-10reps 3-4 sec. time under tention

Cable crossover:
1set: 25Kg-15reps 3-4 sec. time under tention
2set: 30Kg-15reps 3-4 sec. time under tention
3set: 30Kg-15reps 3-4 sec. time under tention

shoulder lateral raise:
1set: 10Kg-15reps 3-4 sec. time under tention
2set: 10Kg-15reps 3-4 sec. time under tention
3set: 10Kg-15reps 3-4 sec. time under tention
4set: 10Kg-14reps 3-4 sec. time under tention

Rope pushdown:
1set: 50Kg-20reps 3-4 sec. time under tention
2set: 50Kg-20reps 3-4 sec. time under tention
3set: 50Kg-20reps 3-4 sec. time under tention

overhead rope extension:
1set: 25Kg-15reps 3-4 sec. time under tention
2set: 30Kg-15reps 3-4 sec. time under tention
3set: 30Kg-15reps 3-4 sec. time under tention

AB pull down crunch+50sec. planks
3sets

Opomba: Moram kar priznat, da tale 3-4 sec. time under tention je res hudo... mišico totalno sesuješ. Kilažo in ego sem moral drastično spustit na ( Hyper) treningih hehe

Čisto sem pozabil napisati o dodatkih....

Dodatki:
MP whey
creatin monohidrat
AminoX (bcaa)

DAN 7#
Pull (Hyper)

Conventional DL
1set: 145Kg-5reps
2set: 155Kg-5reps
3set: 157.5Kg-5reps

Under hand wide-grip front pulldowns
1set: 70Kg-12reps 3-4 sec. time under tention
2set: 75Kg-12reps 3-4 sec. time under tention
3set: 75Kg-9reps 3-4 sec. time under tention

T-bar row
1set: 40Kg-12reps 3-4 sec. time under tention
2set: 45Kg-12reps 3-4 sec. time under tention
3set: 47.5Kg-12reps 3-4 sec. time under tention

One arm dumbell rows
1set: 30Kg-12reps 3-4 sec. time under tention
2set: 32.5Kg-12reps 3-4 sec. time under tention
3set: 35Kg-12reps 3-4 sec. time under tention

Underhand bent-over barbell row
1set: 40Kg-12reps 3-4 sec. time under tention
2set: 45Kg-12reps 3-4 sec. time under tention
3set: 47.5Kg-12reps 3-4 sec. time under tention

Close grip cable pull-down
1set: 70Kg-12reps 3-4 sec. time under tention
2set: 70Kg-10reps 3-4 sec. time under tention
3set: 65Kg-12reps 3-4 sec. time under tention

Reverse peck deck
1set: 35Kg-20reps 3-4 sec. time under tention
2set: 35Kg-18reps 3-4 sec. time under tention
3set: 35Kg-19reps 3-4 sec. time under tention
4set: 35Kg-18reps 3-4 sec. time under tention

Standing dumbell curls
1set: 12.5Kg-12reps 3-4 sec. time under tention
2set: 15Kg-12reps 3-4 sec. time under tention
3set: 15Kg-12reps 3-4 sec. time under tention

Close grip preacher curl
1set: 27.5Kg-14reps 3-4 sec. time under tention
2set: 27.5Kg-9reps 3-4 sec. time under tention
3set: 22.5Kg-15reps 3-4 sec. time under tention

Opomba: Po treningu sm bil tolk sfukan, da sem se komaj priplazil do tuša

DAN 8#
OFF

TEDEN 2

DAN 1#

Telesna teža 88.6Kg (skoraj kilo dol)
Macroti so nespremenjeni 550/80/245 in refeed 650/80/245
Cardio nespremenjen
Počutje je zelo dobro

Legs (Power)

Barbell back squat
1set: 140Kg-8reps
2set: 155Kg-8reps
3set: 162.5Kg-8reps

Conventional DL
1set: 140Kg-5reps
2set: 155Kg-5reps
3set: 160Kg-5reps

Barbell front squat
1set: 100Kg-6reps
2set: 105Kg-6reps
3set: 115Kg-6reps

Leg curls
1set: 90Kg-12reps 3-4 sec. time under tention
2set: 95Kg-12reps 3-4 sec. time under tention
3set: 100Kg-12reps 3-4 sec. time under tention

Seated calf raises
1set: 12plates-8reps
2set: 12plates-8reps

Standing calf raises
1set: 120Kg-6reps
2set: 130Kg-6reps
3set: 140Kg-6reps

AB's rope pulldown
3sets: 95Kg-15reps+55sec plank

Noro, kasn trening split ti je dal ...