gapec

Sobota, 2. 5.

Squat
5x60kg
4x72,5kg
2x3x85kg
6x3x100kg (po sheikotu bi moral biti 95kg)

BP
5x45kg
4x55kg
2x3x62,5kg
7x3x72,5kg

OH press 8x40kg (že pred začetkom me je bolel palec in sem že BP težko delal)

Biceps 2 vaji, ena po cca. 5 serij, druga 2.
Triceps 4 serije

DB Fly 4x10x10kg

ABS 2 vaji

Na 3/4 sheikota...se mi zdi da sem malo padel pri počepu, danes so bile 3jke na 100 kar težke. Malo se pozna utrujenost, ampak res bolj malo, ni ravno tako, da bi failal kakšen rep.

Ponedeljek, 4. 5.

Squat
5x60kg
4x72,5kg
2x3x85kg
5x3x95kg

BP
5x50kg
5x60kg
5x4x67,5kg

DB fly
5x10x10kg

FSq
2x5x47,5kg
2x4x60kg
3x3x72,5kg

Dipse sem spustil ker me nekaj boli na dlani al na palcu še sam nevem, že benč sem komi odradil

Četrtek, 7. 5.

BP
5x45kg
4x55kg
2x3x62,5kg
2x3x72,5kg
3x2x77,5kg

DL
3x65kg
3x80kg
2x3x90kg
2x3x105kg
3x2x110kg
3x2x105kg

BP
5x45kg
5x55kg
4x5x62,5kg

DB Fly
5x10x10kg

Abs
tri vaje, vsaka po tri serije

Sobota, 9. 5.

Squat
5x60kg
4x72,5kg
2x3x85kg
6x3x95kg

Abs kar ene par serij

Prowler: kakšnih 7, 8 metrov gor pa okoli 80kg (kolega).
Okol 7 serij

BP
6x45kg
5x55kg
2x4x62,5kg
2x3x72,5kg
2x2x77,5kg
2x3x72,5kg
4x62,5kg
6x55kg
10x45kg

GM Sitting
5x5x30kg

DB Fly
4x10x10kg

Dips
5x8x+8kg

Končal s sheikotom 29

Ponedeljek, 11. 5.

FSq 4x5x60kg
Floor press 3x6x70kg, 3x3x80kg
Barbell rowing 4x6x50kg
Naprava OHP 3x7x30kg
Abs work

Sreda, 13. 5.

BP
3x70kg, 1x80kg, 1x90kg, 0x92,5kg, 1x92,5kg PR!

Paused Squat (3sec)
5x60kg, 5x70kg, 5x80kg, 4x90kg, 3x100kg PR!

Push press
5x3x50kg

Hexbar DL
4x7x104kg

3 serije triceps
5 serij biceps

CGBP 5x3x60kg

Petek, 15. 5.

FSq
3x80kg, 2x90kg, 1x100kg, 0x105kg

Squat
3x2x105kg

Paused BP 5 sec PR!
4x2x80kg

Pulldown
4x8x50kg

Abs

Ponedeljek, 18. 5.

Front squats and barbell rowing (40kg)
21-15-9
5:13 min

Thrusters (30kg) and rowing
12-9-6-3 (Thrusters)
15-12-9-6 (kcal rowing)
6:28 min

BP
3x7x60kg

Traps
3x10x60kg

Sreda, 20. 5.

DL 3x2x130kg, 2x2x120kg

Military press 6x3x45kg

High pull 6x5x40kg

Hexbar farmers walk 3x1x74kg, 3x1x94kg

Floor press 3x70kg, 2x3x80kg, 2x2x80kg, 7x70kg PR reps

Petek, 22. 5.

za ogrevanje
Front squats and barbell rowing (40kg)
21-15-9
5:51 min

BP
2x80kg, 3x3x80kg, 2x80kg, 7x70kg

Rack pulls
4x100, 4x3x110kg

Squat
3x5x80kg, 3x3x100kg