Coming back stronger

Nedelja, 25. 9.

Kolo 5 min
Vaje koleno
Nekaj vaj za shoulder mobility
Adductors, abductors

50 reps of bench press --> every time you break a set, you have to do 5 reps of pullups, 8 reps of barbell rowing and 10 reps of DB biceps curls.
https://www.youtube.com/watch?v=4CkFx6LIumM
14 min vse skupaj
Bench press 10/11/8/9/6/6 x 70 kg
Neutral pullups 5x5
Rowing 5x8x40
Biceps curls DB 5x10x10

Ponedeljek, 26. 9.

Kolo 10 min
Vaje koleno
Deadlift 4x12x30
Single leg deadlift 4x10x8
Smith machine squat 4x10x10kg
Prowler 10x easy 2x20kg
Chinups 3x8
Rowing 3x12x20kg
Barbell rowing 3x12x40
Rame 3x10
High pull 3x8
Biceps
Triceps

Sreda, 28. 9.

Kolo 10 min
Vaje koleno
Hexbar deadlift 3x15x34
Hip thrust 3x15x30
Single leg box squat 3x10
Adductors, abductors, hamstring curl

Biceps v sede 4x
Triceps v leže 4x
Chinups (eccentric) 4x6
Dips (eccentric) 4x
Triceps DB 4x
Biceps cable 4x
Triceps cable 4x
Biceps še enkrat 4x

Od zdaj naprej bodo vedno noge (vaje koleno, 3 vaje proste uteži, vaje na napravah), zraven pa biceps+triceps / hrbet+rame / prsa+trebuh

Petek, 30. 9.

Kolo 10 min
Vaje koleno
Box squat 3x10x40 PR
Stiffed leg deadlift 3x15x30
Hamstring curl, leg press

Pullups 4x6x+5kg
Lower back 4x12
Barbell rowing (od tal) 4x10x30
Overhead DB press 4x20x12.5
DB bent-over row 4x12x20
Military press 3x3x50
Rame naprej DB 3x20
Naprava pull hrbet 4x10

Sobota, 1. 10.

Kolo 5 min
Stretching noge
Inclined DB bench press 4x15x20
Hanging knee raises trebuh 4x15
Paused bench press 5x3x80
Prsa combo: DB fly 3x12, pushups 3x15, elastika 3x15
Trebuh 4x15

Prsa+trebuh, brez vaj za noge, koleno danes

Nedelja, 2. 10.

Kolo 10 min
Stretching, foam rolling
Biceps DB 4x 25-30
Skull crushers/ close grip BP 4x15
Chinups 4x 8-10
Dips 4x15
Biceps DB 4x 6-8 x 20kg
Triceps naprava 4x15
Biceps cable 4x15
Triceps cable extension 4x7-10
Reverse biceps curls 4x12

Noge še niso regenerirane, zato danes spet samo upper (triceps, biceps) in stretching.
Jutri off / faks

Sreda, 5. 10.

Kolo 5 min
Vaje koleno
Deadlift 4x10x40
Single leg deadlift KB 4x12x8
Smith machine squat 4x8x20
Leg press, hamstring curl, adductor, abductor
Good morning 4x12

Petek, 7. 10.

Kolo 5 min
Vaje koleno
Hip thrust 15x30, 3x10x40
Hexbar deadlift 15x34, 3x10x44 easy
Single leg box squat
Adductors, abductors, hamstring curl

Pullups 3x7x+10kg
Military press 4x6x40
Rame DB 4x
Pull naprava hrbet 4x
Lower back 3x10

Sobota, 8. 10.

Kolo 8 min
Stiffed leg deadlift 15x30, 4x10x40
Box squat 4x15x40
Single leg hip thrust 5x5x30
Leg press
Good morning 3x10x20
Prowler push
Grip strength

Petek, 14. 10.

Kolo 10 min
Deadlift 15x30, 4x10x40
Single leg deadlift 4x10x8kg
Smith machine squat 4x12x20kg
Leg press, adductors, abductors, hamstring curl
Vaje koleno
Meča 3x
Hyperextensions 45° 4x12
Lower back extensions 4x12
Leg raises trebuh 4x12

Sobota, 15. 10.

Kolo 10 min
Dynamic stretching UPPER
Military press 2x10x40, 2x10x30
DB Row 4x12x25
Bench press 2x4x75, 4x70, 5x70
Lateral raises rame 4x12x5kg
Chinups 4x8
Triceps ročke 4x
DB Bench press inclined 4x12x20
Barbell rowing 4x12x40
Dips 4x12
Biceps ročke 4x15
Pullups 4x5
DB Fly 4x12
Hor. iztegovalke 4x10
Biceps štanga 4x
Triceps pulldown 4x
Static stretching LOWER

Sreda, 19. 10.

Kolo 10 min
Vaje koleno
Hexbar deadlift 4x15x44
Hip thrust 4x15x40
Single leg box squat 4x10
Bulgarian split squat 4x10 (prve 2 serije z oporo TRX)
Prowler 10x 60kg
Adductors, abductors

Dips paused 4x
Triceps DB 4x
Biceps 4x
Pull down triceps 3x
Biceps DB 3x

Na Taniti pokazalo, da ima desna noga 11,6 kg, leva pa isto 11,6 kg????? Pričakoval vsaj 25% razlike, tako, da super zadovoljen