HARD WORK AND BA(J)SIC

Upper:

Benč z pavzo: 100x3x3, 90x3x3
Ves.sede z oporo: 91x6x6
Decline potisk: 100x3x8
Chaos CGBP: 50x3x8
Ročke upogib: 15x2x8

Kr en trening, spodn deu fitnesa je biu zaprt...

TT: 86,7 kg

Upper:

Benč z pavzo: 90x5, 92,5x5, 95x5-PR, 92,5x2x5
Ghr: Ltx6x10
Chin ups: +10x5x5
Reverse hyper: 30x10, 35x10, 40x10, 45x10
Ohp: 60x3, 65x4x3


SQ in DL na pavzi dokler se nart ne porihta

Kaj pa je z nartom?

Kaj pa je z nartom?

ma 14 dni nzaj sm stopu na en kamn in sm si ga zviu....

Upper:

Balista benč z pavzo: 110x3, 115x3, 120x2, 125x1-PR, 120x2, 115x3
Block row: 80x7x8
Motorka: 45x3x8
SG high pull: 80x5x5
Reverse hyper: +15x3x15
Knee raise: Ltx15,12,10

Upper:

Benč z pavzo: 100x3, 102,5x3, 100x4x3
Ghr: Ltx4x10 -vsaka zadnja ponovitev z 10 sek. spustom
CGBP: 90x4x4
Chin ups: +10x5, +15x3x5
Reverse hyper: 30x3x12
Ab-rollout: Ltx3x15
Pallof press z vrvjo: 32x12, 36x12, 41x12

Upper:

Flor press z pavzo: 90x3, 95x3, 100x2x3-PR, 95x2x3
Block rows: 80x5, 85x5, 90x5, 95x5x5
Chaos ohp: 50x4x6
Motorka: 40x2x12
Reverse hyper: 20x12, 30x2x12

Upper:

Benč z pavzo: 90x5, 92,5x4x5- PR
Chin ups: +10x5, +15x5, +20x5, +15x2x5
Ghr: Ltx12, +5x5x8
Reverse hyper: 40x10, 50x3x10
Ohp: 60x3, 65x3x3

Upper:

Balista benč z pavzo: 115x3x3, 110x3x3
Poš.potisk ročke: 35x3x8
Block row: 80x8x8
SG high pull: 80x5x5

Intervali na airdyn-u 6x10-50....mrtu

Upper:

Ghr, eksplozivn dvig: Ltx4x10
Benč z pavzo: 100x2x3, 95x3x3
CGBP: 90x4x4
Chin ups: +15x4x5
Reverse hyper: 40x4x12
Ab rollout: Ltx3x15
Pallof press vrv: 36x3x12