Natural Muscle Zone

Ker bo ravno novoleto sem se odloču, da spet začnem malo pisat, novi začetki pa to..Pa naj bo naslov v stilu s prejšnjim dnevnikom

Cca. leto in pol legs/ push/ pull splita je za mano, zdej pa je čas, da se malo bolj posvetm osnovnim vajam in začnem dvigovat kakšne bolj resne teže Danes sem štartal 5/3/1. TT trenutno okrog 90kg, visok še vedno 188cm, makroti 450/90/210, slow bulk mode.


- Atg SQ: 135x2 (est. 1RM 144kg)
- BP: 100x3 (est. 1RM 110kg)
- Sumo DL: 150x3 (est. 1RM 165kg)
- OHP: 75x3 (est. 1RM 82kg)

22.12.2014: C1, SQ 5+

Atg Squat: 5/3/1
85x5
98x5
110x10 (5+)

Sumo Deadlift: 5x8 @ 65% Wendlerjevega1Rm
96x8
96x8
96x8
96x8
96x8

Ekstenzija: 5x10

Meča leže: 5x10

WB Bor!

kill it!

Hvala obema

23.12.2014: C1, BP 5+

Benchpress: 5/3/1
65x5
75x5
85x7 (5+)

OHP: 5x8 @ 65% W1Rm
48kg

DB Benchpress: 3x10
30kg

V-bar Pulldown: 5x10
77kg

Roke, zadnje rame

Če imaš čas sem mislil jutri ob 10-11ih nekje pridt potrenirat v BITa...

26.12.2014: C1, DL 5+

Sumo Deadlift: 5/3/1
96x5
113x5
126x10 (5+)

Atg Squat: 5x8 @ 65% W1Rm
85x8
85x8
85x8
85x8
85x8

Upogib sede: 5x10
91kg

Meča sede: 5x10
63kg

27.12.2014: C1, OHP 5+

OHP: 5/3/1
48x5
56x5
63x7 (5+) Računal na 8

Benchpress: 5x8 @ 65% W1Rm
65kg

T-bar Row: 5x10
50kgkg

BB curl: 5x10
35kg

Rope pushdowns: 5x10
30kg

29.12.2014: C1, SQ 3+

Squat: 5/3/1
91x3
105x3
118x6 (3+)

Deadlift: 5x5 @ 75% W1Rm
113kg

Hack Squat: 5x8
70kg

Lying Calf Raises: 5x8
142kg

Failal 7. ponovitev, hitr sm obupu BIT muska hc

30.12.2014: C1, BP 3+

Benchpress: 5/3/1
69x3
79x3
89x6 (3+)

OHP: 5x5 @ 75% W1Rm
56kg

DB Benchpress: 3x8
30kg

Neutral Grip Pullip: 5x8
TT

DB Curl: 5x8
16kg

Smith CGBP: 5x8
55kg

Rear Delt Flyes: 3x10
28kg


 
2.1.2015: C1, DL 3+

Sumo Deadlift: 5/3/1
105x3
120x3
135x6 (3+)

Atg Squat: 5x5 @ 75% W1Rm
98kg

SLDL: 5x8
83kg

Seated Calf Raises: 5x8
65kg



3.1.2014: C1, OHP 3+

OHP: 5/3/1
53x3
59x3
66x6 (3+)

Benchpress: 5x5 @ 75% W1Rm
75kg

Cable Row: 5x8
64kg

BB Curl: 5x8
40kg

Rope pushdowns: 5x8
35kg

Rear Delt Flyes: 3x10
28kg

Pa srečno novo leto vseem!

5.1.2015: C1, SQ 1+

Squat: 5/3/1
98x5
110x3
123x5 (1+)

Deadlift: 5x3 @ 85% W1Rm
126kg

Hack Squat: 5x5
80kg

Lying Calf Raises: 5x5
169kg