Maja's

Squat: 92.5x6x3
Hip Thrust: 110x20x3
Weighted 45° Hyperextension: 25x15x3
Rack Chin: 12x2
Inverted Row: 20x2
DB Reverse Fly/Rear Delt Row: 4x30x3
Band Side Step: 100x
Band Quadruped Hip Extension: 30x3
Band BW Glute Bridge: 50x

Potem pa še prenašanje sedežne garniture po stopnišču.

DL: 107.5x5x2
Hip Thrust: 100x20x4
Weighted 45° Hyperextension: 25x20x2
Dips: 10x5
DB Lateral Raise: 5x15x2
DB Reverse Fly/Rear Delt Row: 4x30x2
Band Side Step: 100x

Jutri na dopust.

Hip Thrust: 100x25; 110x20; 120x15; 130x12; 140x8
Weighted 45° Hyperextension: 25x20x3
Band Side Step: 100x
Band Quadruped Hip Extension: 100x
Band BW Glute Bridge: 100x

Hip Thrust: 120x15x3; 60x30x3
Weighted 45° Hyperextension: 27.5x15x3
Dips: 12x3
Inverted Row: 20x3
Band Side Step: 100x
Leg Raise: 50x

Squat: 85x8x2
Hip Thrust: 100x25x2
Weighted 45° Hyperextension: 27.5x15x2
BB Row: 40x10x2
Inverted Row: 25x2
Band Side Step: 100x
Leg Raise: 50x

Zanič trening. Krivim hormone.

Ne spim zadnje tri noči ... Počutje obupno.

Hip Thrust: 80x30x3
Weighted 45° Hyperextension: 27.5x15x3
Band Side Step: 100x

DL: 100x8x2
Hip Thrust: 130x12x3
Weighted 45° Hyperextension: 30x12x3
OHP: 30x10x2
DB Lateral Raise: 6x15x3
DB Rear Delt Row: 6x20x3
DB Reverse Fly: 2.5x20x3
Band Side Step: 100x
Band Quadruped Hip Extension: 100x
Knee Raise: 50x

Če ni skrivnost.. teža, višina, vnos?

164 cm, 60 kg.
Vnos. Hm. Sledim le toliko, da imam od cca. 120 g beljakovin, 50 g maščob (ampak jih velikokrat presežem), OH pa res ne bi mogla reči. Danes najbrž okrog 250 ... Res se bolj orientiram glede na lakoto/sitost in so številke ZELO približne.
Hrane že dolgo nisem tehtala.

DL: 110x4x3
Hip Thrust: 100x25x3
Weighted 45° Hyperextension: 30x15x3
OHP: 35x5x3
DB Lateral Raise: 6x12x3
DB Reverse Fly/Rear Delt Row: 4x30x3
Band Side Step: 100x
Knee Raise: 50x
Band BW Hip Thrust: 50x