HARD WORK AND BA(J)SIC

Hi bar sq: 120x3, 130x2x3, 120x2x3
Sumo DL: 150x, 160x3, 170x3x3
Ssb sq: 100x6, 105x3x6
Benč z pavzo: 90x5x3
Chin ups: 20x4x5
Reverse hyper: 70x10, 80x10, 90x10, 80x10
Ab-rollout: Ltx3x15

Upper:

Flor press z pavzo: 80x6, 85x5x6
Ohp z fg: 50x5x5
Tbar row z oporo, w nastavk: 45x8x8
Decline potisk: 90x10,8,8, 80x8
Izteg vrvjo za galvo z fg: 36x10, 32x10, 27x10
Ročke upogib z fg: 12,5x1,9,8


TT 83 kg na tešč.

Low bar sq: 120x5x3
Spoto press: 90x5x3


to je blo to, ker me je glava bolela.

Učer prvič preplezu 2 ferate, top!!!

Upper:

Balista benč z pavzo: 100x5, 105x5,4, 100x3x5
Key press: 22,5x10, 25x8, 22,5x10
Seal row ročke: 30x4x10, 30x2x8
Incline raise: 10x8, 8x2x10
Flor triceps ext: 35x2x8, 30x10
Leg raise: LTx6,6,5

Intervali na airdyne-u 8x10-50

Se pozna tut pr benču mau padec moči.

Hi bar sq: 120x3, 125x4x3
Sumo DL: 140x4x3 (v superseriji z chinupsi)
Benč z 3 sek pavze: 90x5x3
Fsq: 100x3, 105x3, 110x2x3, 105x3
Chin ups: 20x4x5
Reverse hyper: 80x10, 85x3x10
Ab-rollout: Ltx2x15

Upper:

Flor press z pavzo: 85x6, 90x6, 85x4x6
Ohp: 60x5x5
Tbar row z oporo, w nastavk: 45x8x8
Decline potisk: 80x2x10, 2x8
Izteg vrv za glavo z fg: 36x10, 32x8, 27x8
Kriva štanga upogib z fg: 30x3x10
Overhead shrug: 50x4x12


TT 82,6 kg.

Low bar sq: 120x6x3
Sumo DL: 100x8, 120x8, 130x8, 140x2x8
Fsq: 100x4x6
Spoto press: 80x5x5

Upper:

Balista benč z pavzo: 100x4x6
Key press: 22,5x3x10
Incline row: 30x6x10, 30x2x8
Incline raise: 8x3x10


Intervali na airdyne-u 9x10-50

(zapis od včeraj...)

Od danes naprej je sreda- arm day

Hammer curl: 15x3x10
Vrv izteg: 36x4x12
Scot upogib mašina: 41x8, 45x8, 41x8
Skull crusher: 30x3x10
Kriva štanga upogib, 3 sek spust: 30x2x10
Izteg palca: 49x15, 45x15, 41x15

Pallofpress: 49x12, 54x12, 59x12
Ab-rollout+ knee raise: Ltx15,12+ Ltx10,6

High bar sq, 3 sek pavze: 100x3, 105x3, 110x3, 115x3, 120x3
Sumo DL: 140x3, 150x4x3
Fsq: 100x3, 105x4x3
Benč z pavzo: 90x3x3, 85x2x3
Reverse hyper: 90x4x10