No pa bom še sem kopiral svoj dnevnik.
Trenutno delam po Kris Gethinovem 12 tedenskem programu. Sem ga dal že 2x čez in mi je zakon. Tokrat sicer z manj cardia, kot je planirano, ker bi rad nekako vzdrževal formo oz. pridobil še malo mišične mase.
Takole pa potekajo treningi od 3.3.2012 dalje.
3.3.2012 - Kris's 12 week yet again!
1. Dan 3.3.2012 Noge
Bujenje: 8:05
Zajtrk: 3 jajca + 70 g instant ovsenih kosmičev z vodo + kava
Preworkout dodatki: yohimbe, l-carnitine, burner, glutamin, kreatin
Trening: start 10:30
Cardio 20 min - eliptik
Leg Press
4-5 warm-up sets of 10-12 reps: 12x160kg, 12x200kg, 12x240kg, 12x280kg
3 sets to failure in 12-20 reps: 16x320kg, 2x15x320kg
Seated Hamstring Curl
2 warm-up sets of 15 reps: 15x49kg, 15x56kg
3 sets to failure in 12-15 reps 18x70kg, 2x16x70kg
Lying Hamstring Curl
2 warm-up sets of 15 reps 2x15x20kg
3 sets to failure in 12-15 reps: 3x15x35kg
Leg Extensions
2 warm-up sets of 15-20 reps: 20x49kg, 20x56kg
2 sets to failure in 15-20 reps: 20x70kg, 18x70kg, 17x70kg
Hack Squat
2 warm-up sets of 15-20 reps: 20x50kg, 20x60kg
3 sets to failure in 20-30 reps: 30x80kg, 25+5x80kg, 21+7x80kg
Dodatek - Ab workout:
3 krogi brez pavze ... direkt iz ene vaje na drugo:
Na klopi z utežmi: 20x60kg, 14x70kg, 12x80kg
Decline crunches: 20xbw, 20xbw, 17xbw
Bench leg raises: 20x, 15+5kg, 10+5x
posebej vaja - Hanging leg raises: 6x, 6x, 7x
Trening: konec 12:10
Postworkout: 50 g izolat, 5g glutamin, 5g kreatin
Kosilo: 14:00
- paradajz župca
- pečeno kislo zelje, matevž in polovica krvavice
- 4 jagode
Naslednji obrok:
125 g losos, 200 g brokoli in mešana zelenjava, 100 g beli riž.
Kava
Ponoči 2x veliko laško + 1x radler.
2. Dan 4.3.2012 Prsa/Triceps
Bujenje: 8:05
Zajtrk: 3 jajca + 70 g instant ovsenih kosmičev z vodo + kava
Preworkout dodatki: yohimbe, l-carnitine, burner, glutamin, kreatin
Trening: start 10:10
Cardio 20 min - kolo
Flat Dumbbell Press 3 warm-up sets of 6-10 reps: 15x16kg, 10x20kg, 10x26kg
3 sets to failure in 6-10 reps: 2x10x38kg, 8x38kg
Incline Flyes 2 warm-up sets 6-10 reps: 15x16kg, 10x20kg
3 sets to failure in 8-10 reps: 10x30kg, 2x8x30kg
Machine flyes: 6x100kg, 6x90kg, 6x80kg, 8x70kg
Trices: Rope Extension 3 sets to failure in 10-12 reps: 15x20kg, 12x30kg, 10x35kg, 11x30kg
Seated Cable Extensions 3 sets to failure in 10-12 reps: 3x12x30kg
Overhead Dumbbell Extension 3 sets to failure in 10-12 reps: 12x34kg, 2x11x34kg
Bench dips: dropset: 16xBw+20kg, 14xbw; dropset: 10xbw+40kg, 5xbw+20kg, 4xbw; dropset: 10xbw+40kg, 4xbw+20kg, 3xbw
Life fitness mašina triceps pushdown: 20x25kg, 15x35kg, 13x35kg
Trening: konec 11:50
Postworkout: 50 g whey, 40gr Malto, 5g glutamin, 5g kreatin
Kosilo: 14.00
- porova župca
- piščančja prsa v gorčični omaki
- radič + rdeči fižol
- JAGODEeeeeeee.. mmmmm
Vmes nekje indijski oreščki. Kakih 50 g IMO.
Naslednji obrok 18.40: 200 g puranjih prs + 150 g riža.
3. Dan 5.3.2012 - pavza
4. Dan 6.3.2012 - Hrbet/Biceps
Bujenje: 8:05
Hrana čez dan še kar OK. Ni šlo ravno po planu (zajtrk), ampak še kar OK.
Preworkout dodatki: 5g glutamin, 5g kreatin
Trening: start 21:00
Cardio 20 min - kolo
Reverse-Grip Pulldowns 1 warm up set of 8-10 reps: 15x40kg, 10x60kg
3 sets of 8-10 reps: 2x10x80kg, 8x80kg
Bent Over Barbell Row 1 warm up set of 8-10 reps: 10x40kg
3 sets of 10-12 reps: 3x12x80kg
Hyperextensions (Back Extensions) 1 warm up set of 10-12 reps: 12xbw
2 sets of 10-12 reps: 12xbw+10kg, 12xbw+15kg
Straight-Arm Pulldown (FST-7) 7 sets of 10-15 reps (30 s pavze med serijami): 4x15x25kg, 3x15x20kg (svinjsko peče + še trebuške so dobro delale zraven)
Concentration Curls 2 warm up sets of 12-15 reps, per arm: 2x15x10kg
3 sets of 12-15 reps, per arm: 15x14kg, 13x14kg, 12x14kg
Dumbbell Alternate Bicep Curl 3 sets of 12-15 reps, per arm: 3x15x14kg
Heavy cross curls 3 sets of 15-20 reps, per arm: 20x15kg, 2x15x20kg
Trening: konec 22:50
Postworkout: 50 g whey, 40gr Malto, 5g glutamin, 5g kreatin
5. Dan 7.3.2012 - Rame/Meča
Hrana podobno kot prejšnji dan.
Bujenje: 8:25
Preworkout dodatki: 5g glutamin, 5g kreatin
Trening: start 21:00
Seated Barbell Press: 2 warm up sets of 6-8 reps :8x40kg, 8x50kg
3 sets of 6-8 reps: 8x70kg, 3x6x80kg
Side Lateral Raise: 1 warm up sets of 12-15 reps: 15x10kg
3 sets of 12-15 reps: 3x15x14kg
Upright Barbell Row: 3 sets of 7 reps: 21x20kg (7x široki prijem, 7x srednji prijem, 7x ozki prijem), 10x35kg, 2x8x45kg
Incline Lying Rear Delt Raise: (FST-7) 7 sets of 12-15 reps: 4x15x12kg, 2x12+3x12kg, 12+1+1+1x12kg
Superset:
Weighted Sit-Up: 3 sets of 15-20 reps: To sem spustil, ker so me trebuške žgale od prejšnjega dne.
Seated Calf Raise: 3 sets of 20 reps: 25x40kg, 3x15x60kg
Standing Calf Raises: 3 sets of 18-20 reps, 1 foot at a time: 3x20
Cardio: 20 min kolo
Trening: konec 22:35
Postworkout: 50 g whey, 40gr Malto, 5g glutamin, 5g kreatin
6. Dan 8.3.2012 - Pavza
7. Dan 9.3.2012 - Noge
8. Dan 10.3.2012 - Prsa/Triceps
Bujenje: 8:30
Hrana čez dan OK. Vse po planu.
Preworkout dodatki: 5g glutamin, 5g kreatin, BCAA+, L-carnitin
Trening: start 10:10
Cardio 20 min - kolo
Flat Dumbbell Press:
2 warm-up sets of 8-10 reps: 10x20kg, 10x30kg
2 sets to failure in 6-8 reps: 10x38kg, 2x8x42kg
Flat Bench Flyes:
1 warm-up set of 8-10 reps: 10x20kg
2 sets to failure in 8-10 reps: 3x8x26kg
Incline Cable Flyes:
1 warm-up set of 8-10 reps: 10x20kg
2 sets to failure in 8-10 reps: 6x35kg, 2x8x30kg
1 drop set to failure: 9x30kg, 12x15kg
Cable Crossover:
1 warm-up set of 8-10 reps: 10x20kg
2 sets to failure in 8-10 reps: 10x35kg, 2x9x45kg
1 drop set to failure: 8x45kg, 13x30kg
Tricep Cable Pushdowns
1 warm-up set of 8-10 reps: 10x25kg
2 sets to failure in 16-18 reps: 2x18x35kg
1 drop set to failure: 15x35kg, 13x20kg
Reverse Cable Pushdowns
1 warm-up set of 8-10 reps: 10x15kg
2 sets to failure in 16-18 reps: 2x18x20kg
1 drop set to failure: 13x30kg, 12x15kg
Giant Set:
Head Smackers
3 sets of 7 reps
Skull Crushers
3 sets of 7 reps
Rockers
3 sets of 7 reps
1. serija 20kg, 2. serija 25kg, 3. serija 30kg
Še malo ab-worka.
Trening: konec 12:10
Postworkout: 50 g whey, 40gr Malto, 5g glutamin, 5g kreatin
9. dan pavza
10. Dan 12.3.2012 - Rame
Bujenje: 8:30
Hrana čez dan OK. Vse po planu.
Preworkout dodatki: 5g glutamin, 5g kreatin, BCAA+, L-carnitin
Trening: start 20:55
Cardio 20 min - kolo
Overhead Shoulder Press:
2 warm up sets of 8-10 reps: 15x20kg, 10x40kg, 10x50kg
3 sets to failure in 6-8 reps: 8x80kg, 2x6x85kg
Machine Shoulder (Military) Press (One-Arm)
1 warm up set of 8-10 reps: 10x25kg
2 sets to failure in 8-10 reps, 1 drop set to failure: 2x10x45kg, 10x45kg, 12x25kg, 13x10kg
Superset:
Side Lateral Raise
1 warm up set of 8-10 reps : 15x10kg
3 sets to failure in 12-16 reps: 15x16kg, 2x14x16kg
Side Lateral Raise (Starting behind back)
3 sets to failure in 12-16 reps: 3x12x6kg
Dumbbell Shrug
1 warm up set of 8-10 reps: 10x20kg
3 sets to failure in 12-20 reps: 3x14x50kg
Reverse Machine Flyes FST-7
1 warm up set of 8-10 reps: 10x15kg
7 sets of 12-16 reps: 7x15x15kg
Kardio: 10 min bike. Prevelika gneča v garderobi, pa sem šel še malo na bicikl .
Trening: konec 22:50
Postworkout: 50 g whey, 40gr Malto, 5g glutamin, 5g kreatin
Trenutno delam po Kris Gethinovem 12 tedenskem programu. Sem ga dal že 2x čez in mi je zakon. Tokrat sicer z manj cardia, kot je planirano, ker bi rad nekako vzdrževal formo oz. pridobil še malo mišične mase.
Takole pa potekajo treningi od 3.3.2012 dalje.
3.3.2012 - Kris's 12 week yet again!
1. Dan 3.3.2012 Noge
Bujenje: 8:05
Zajtrk: 3 jajca + 70 g instant ovsenih kosmičev z vodo + kava
Preworkout dodatki: yohimbe, l-carnitine, burner, glutamin, kreatin
Trening: start 10:30
Cardio 20 min - eliptik
Leg Press
4-5 warm-up sets of 10-12 reps: 12x160kg, 12x200kg, 12x240kg, 12x280kg
3 sets to failure in 12-20 reps: 16x320kg, 2x15x320kg
Seated Hamstring Curl
2 warm-up sets of 15 reps: 15x49kg, 15x56kg
3 sets to failure in 12-15 reps 18x70kg, 2x16x70kg
Lying Hamstring Curl
2 warm-up sets of 15 reps 2x15x20kg
3 sets to failure in 12-15 reps: 3x15x35kg
Leg Extensions
2 warm-up sets of 15-20 reps: 20x49kg, 20x56kg
2 sets to failure in 15-20 reps: 20x70kg, 18x70kg, 17x70kg
Hack Squat
2 warm-up sets of 15-20 reps: 20x50kg, 20x60kg
3 sets to failure in 20-30 reps: 30x80kg, 25+5x80kg, 21+7x80kg
Dodatek - Ab workout:
3 krogi brez pavze ... direkt iz ene vaje na drugo:
Na klopi z utežmi: 20x60kg, 14x70kg, 12x80kg
Decline crunches: 20xbw, 20xbw, 17xbw
Bench leg raises: 20x, 15+5kg, 10+5x
posebej vaja - Hanging leg raises: 6x, 6x, 7x
Trening: konec 12:10
Postworkout: 50 g izolat, 5g glutamin, 5g kreatin
Kosilo: 14:00
- paradajz župca
- pečeno kislo zelje, matevž in polovica krvavice
- 4 jagode
Naslednji obrok:
125 g losos, 200 g brokoli in mešana zelenjava, 100 g beli riž.
Kava
Ponoči 2x veliko laško + 1x radler.
2. Dan 4.3.2012 Prsa/Triceps
Bujenje: 8:05
Zajtrk: 3 jajca + 70 g instant ovsenih kosmičev z vodo + kava
Preworkout dodatki: yohimbe, l-carnitine, burner, glutamin, kreatin
Trening: start 10:10
Cardio 20 min - kolo
Flat Dumbbell Press 3 warm-up sets of 6-10 reps: 15x16kg, 10x20kg, 10x26kg
3 sets to failure in 6-10 reps: 2x10x38kg, 8x38kg
Incline Flyes 2 warm-up sets 6-10 reps: 15x16kg, 10x20kg
3 sets to failure in 8-10 reps: 10x30kg, 2x8x30kg
Machine flyes: 6x100kg, 6x90kg, 6x80kg, 8x70kg
Trices: Rope Extension 3 sets to failure in 10-12 reps: 15x20kg, 12x30kg, 10x35kg, 11x30kg
Seated Cable Extensions 3 sets to failure in 10-12 reps: 3x12x30kg
Overhead Dumbbell Extension 3 sets to failure in 10-12 reps: 12x34kg, 2x11x34kg
Bench dips: dropset: 16xBw+20kg, 14xbw; dropset: 10xbw+40kg, 5xbw+20kg, 4xbw; dropset: 10xbw+40kg, 4xbw+20kg, 3xbw
Life fitness mašina triceps pushdown: 20x25kg, 15x35kg, 13x35kg
Trening: konec 11:50
Postworkout: 50 g whey, 40gr Malto, 5g glutamin, 5g kreatin
Kosilo: 14.00
- porova župca
- piščančja prsa v gorčični omaki
- radič + rdeči fižol
- JAGODEeeeeeee.. mmmmm
Vmes nekje indijski oreščki. Kakih 50 g IMO.
Naslednji obrok 18.40: 200 g puranjih prs + 150 g riža.
3. Dan 5.3.2012 - pavza
4. Dan 6.3.2012 - Hrbet/Biceps
Bujenje: 8:05
Hrana čez dan še kar OK. Ni šlo ravno po planu (zajtrk), ampak še kar OK.
Preworkout dodatki: 5g glutamin, 5g kreatin
Trening: start 21:00
Cardio 20 min - kolo
Reverse-Grip Pulldowns 1 warm up set of 8-10 reps: 15x40kg, 10x60kg
3 sets of 8-10 reps: 2x10x80kg, 8x80kg
Bent Over Barbell Row 1 warm up set of 8-10 reps: 10x40kg
3 sets of 10-12 reps: 3x12x80kg
Hyperextensions (Back Extensions) 1 warm up set of 10-12 reps: 12xbw
2 sets of 10-12 reps: 12xbw+10kg, 12xbw+15kg
Straight-Arm Pulldown (FST-7) 7 sets of 10-15 reps (30 s pavze med serijami): 4x15x25kg, 3x15x20kg (svinjsko peče + še trebuške so dobro delale zraven)
Concentration Curls 2 warm up sets of 12-15 reps, per arm: 2x15x10kg
3 sets of 12-15 reps, per arm: 15x14kg, 13x14kg, 12x14kg
Dumbbell Alternate Bicep Curl 3 sets of 12-15 reps, per arm: 3x15x14kg
Heavy cross curls 3 sets of 15-20 reps, per arm: 20x15kg, 2x15x20kg
Trening: konec 22:50
Postworkout: 50 g whey, 40gr Malto, 5g glutamin, 5g kreatin
5. Dan 7.3.2012 - Rame/Meča
Hrana podobno kot prejšnji dan.
Bujenje: 8:25
Preworkout dodatki: 5g glutamin, 5g kreatin
Trening: start 21:00
Seated Barbell Press: 2 warm up sets of 6-8 reps :8x40kg, 8x50kg
3 sets of 6-8 reps: 8x70kg, 3x6x80kg
Side Lateral Raise: 1 warm up sets of 12-15 reps: 15x10kg
3 sets of 12-15 reps: 3x15x14kg
Upright Barbell Row: 3 sets of 7 reps: 21x20kg (7x široki prijem, 7x srednji prijem, 7x ozki prijem), 10x35kg, 2x8x45kg
Incline Lying Rear Delt Raise: (FST-7) 7 sets of 12-15 reps: 4x15x12kg, 2x12+3x12kg, 12+1+1+1x12kg
Superset:
Weighted Sit-Up: 3 sets of 15-20 reps: To sem spustil, ker so me trebuške žgale od prejšnjega dne.
Seated Calf Raise: 3 sets of 20 reps: 25x40kg, 3x15x60kg
Standing Calf Raises: 3 sets of 18-20 reps, 1 foot at a time: 3x20
Cardio: 20 min kolo
Trening: konec 22:35
Postworkout: 50 g whey, 40gr Malto, 5g glutamin, 5g kreatin
6. Dan 8.3.2012 - Pavza
7. Dan 9.3.2012 - Noge
8. Dan 10.3.2012 - Prsa/Triceps
Bujenje: 8:30
Hrana čez dan OK. Vse po planu.
Preworkout dodatki: 5g glutamin, 5g kreatin, BCAA+, L-carnitin
Trening: start 10:10
Cardio 20 min - kolo
Flat Dumbbell Press:
2 warm-up sets of 8-10 reps: 10x20kg, 10x30kg
2 sets to failure in 6-8 reps: 10x38kg, 2x8x42kg
Flat Bench Flyes:
1 warm-up set of 8-10 reps: 10x20kg
2 sets to failure in 8-10 reps: 3x8x26kg
Incline Cable Flyes:
1 warm-up set of 8-10 reps: 10x20kg
2 sets to failure in 8-10 reps: 6x35kg, 2x8x30kg
1 drop set to failure: 9x30kg, 12x15kg
Cable Crossover:
1 warm-up set of 8-10 reps: 10x20kg
2 sets to failure in 8-10 reps: 10x35kg, 2x9x45kg
1 drop set to failure: 8x45kg, 13x30kg
Tricep Cable Pushdowns
1 warm-up set of 8-10 reps: 10x25kg
2 sets to failure in 16-18 reps: 2x18x35kg
1 drop set to failure: 15x35kg, 13x20kg
Reverse Cable Pushdowns
1 warm-up set of 8-10 reps: 10x15kg
2 sets to failure in 16-18 reps: 2x18x20kg
1 drop set to failure: 13x30kg, 12x15kg
Giant Set:
Head Smackers
3 sets of 7 reps
Skull Crushers
3 sets of 7 reps
Rockers
3 sets of 7 reps
1. serija 20kg, 2. serija 25kg, 3. serija 30kg
Še malo ab-worka.
Trening: konec 12:10
Postworkout: 50 g whey, 40gr Malto, 5g glutamin, 5g kreatin
9. dan pavza
10. Dan 12.3.2012 - Rame
Bujenje: 8:30
Hrana čez dan OK. Vse po planu.
Preworkout dodatki: 5g glutamin, 5g kreatin, BCAA+, L-carnitin
Trening: start 20:55
Cardio 20 min - kolo
Overhead Shoulder Press:
2 warm up sets of 8-10 reps: 15x20kg, 10x40kg, 10x50kg
3 sets to failure in 6-8 reps: 8x80kg, 2x6x85kg
Machine Shoulder (Military) Press (One-Arm)
1 warm up set of 8-10 reps: 10x25kg
2 sets to failure in 8-10 reps, 1 drop set to failure: 2x10x45kg, 10x45kg, 12x25kg, 13x10kg
Superset:
Side Lateral Raise
1 warm up set of 8-10 reps : 15x10kg
3 sets to failure in 12-16 reps: 15x16kg, 2x14x16kg
Side Lateral Raise (Starting behind back)
3 sets to failure in 12-16 reps: 3x12x6kg
Dumbbell Shrug
1 warm up set of 8-10 reps: 10x20kg
3 sets to failure in 12-20 reps: 3x14x50kg
Reverse Machine Flyes FST-7
1 warm up set of 8-10 reps: 10x15kg
7 sets of 12-16 reps: 7x15x15kg
Kardio: 10 min bike. Prevelika gneča v garderobi, pa sem šel še malo na bicikl .
Trening: konec 22:50
Postworkout: 50 g whey, 40gr Malto, 5g glutamin, 5g kreatin
http://missionsuperbody-sl.blogspot.com/ | A GOAL without a PLAN is only a WISH | MFP -> http://goo.gl/KUO0QW | Never look down on anybody unless your helping them up, as there may be a day when you are the one looking UP!