04 Jan 2013, 16:43
Nekaj casa nism pisal kr sm vsak teden spreminjal trening, kr sm iskal pravega. trenutno stanje je sledece :
PREHRANA: trenutno imam 200g B, 300g OH in 30g M
8:00 = 250g beljakov+130g ovsenih kosmicev
10:00 = 5g BCAA
12:00 = 200g mesa
14:00 = 5g bcaa
16:00 = 100g mesa+130g testenine
19:00 = trening
med treningom 10g BCAA
20:00 (po treningu) = gainer
21:00 = 100g mesa+80g polnozrnate testenine
DODATKI: vitamini, BCAA, gainer, proteine
TRENING: 5x tedensko
ponedeljek: quadriceps/nozni biceps
1.squat 4x8
2.leg press 4x8
3.front squat 4x8
4. lying leg curl 4x8
torek: roke/trebusne
1.close-grip bench 3x8
2.barbell curl 3x8
3.SS: triceps extension+dips 4x8
4.SS: EZ-bar biceps+biceps curl sede 3x8
5.SS triceps extension with rope+hammer 4x8
sreda: rame/meca
1.military press 3x8
2.SS: side lateral (machine)+bent over dumbbell rear delt 4x8
3.SS seated side lateral+dumbbell rear delt row 4x8
4.TRISET: upright dumbbell row+front raises+dumbbell shoulder press 3x8
5.SS: seated calfs raises+standing calfs raises 4x25(seated)+8(standing)
cet:fraj
pet: hrbet
1:bent over rows 3x8
2.deadlifts 4x8
3.pulldown 3x8
4.V-bar pulldown 3x8
5.low cable rows 3x8
sob: prsa
1.bench press 4x8
2.incline bench press 4x8
3.laverage chest press 3x8
4.SS cable crossover+incline dumbbell flye 4x8
ned: fraj