Natural Muscle Zone

Zadnjič sem staknila en precej zoprn nahod in nisem nič migala do danes. Počasi naprej, da ne bo preveč bolelo.

Squat: nalaganje do 110x1
DL: nalaganje do 130x1
OHP: nalaganje do 40x1
Hip Thrust: 140x10; 130x10; 120x15; 110x15; 100x20; 90x20
Inverted Row: 20x4
Band Side Step: 100x2

Squat: 100x6x2
Hip Thrust: 100x28x3
RDL: 60x10x2
1 Arm DB Row: 15x15x3
DB Split Squat: 15x10x2
Band Side Step: 100x

DL: 115x4x2
Hip Thrust: 130x18x3
Weighted 45° Hyperextension: 35x19x2
OHP: 37.5x6x3
DB Lateral Raise: 6x12x3
DB Split Squat: 15x12x2
Band Side Step: 100x

Včeraj pomanjkanje časa ...

Hip Thrust: 100x10x10 (vsako zadnjo ponovitev sem držala 10 s)

Brrrrr, tale mraz ubija in se mi zdi, da je tudi trenirat težje. V moji utežarni je zelo hladno, najbrž nekje okrog 10℃.
Danes nisem bila povsem pri močeh. Včeraj sem napredovala v službi, pa smo malo zalili in sem šla pozno spat. Na sploh moram to še nekajkrat prespat.

Squat: 105x3x2
Hip Thrust: 140x11x3
RDL: 60x10x3
DB Split Squat: 15x15x3
Rack Chin: 12x3
Band Side Step: 100x

Squat: 100x4x4
Hip Thrust: 100x15x3 (vsaka zadnja ponovitev 10 s)
Weighted 45° Hyperextension: 35x20x3
OHP: 35x8x3
Band Side Step: 100x

Squat: 95x6x4
Hip Thrust: 140x10; 120x15; 100x20; 80x30
RDL: 60x12x2
DB Split Squat: 20x10x2
Inverted Row: 20x3
Band Side Step: 100x

DL: 110x4x4
Hip Thrust: 100x10x4 (10 s zadnja ponovitev); 100x10x4 (samo zgornji del giba)
Weighted 45° Hyperextension: 35x20x3
Dips: 10x4
DB Reverse Fly: 6x10x3
Band Side Step: 100x

Squat: 105x3x4
Hip Thrust: 120x20; 100x25; 80x30; 60x 45 s isometric hold
RDL: 60x10x3
DB Split Squat: 15x15x3
1 Arm DB Row: 15x15x3
Band Side Step: 100x

Squat: 100x5x4
Hip Thrust: 100x10x3 (vsaka ponovitev 3 s)
Weighted 45° Hyperextension: 35x20x3
Seated BTN Press: 20x15x3
Band Side Step: 100x