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Coming back stronger

Dnevniki članov skupnosti Natural Muscle Zone. Svoje treninge, prehrano, fotografije in zanimivosti iz svojega življenja lahko delite z drugimi ali pa jih zapišete za lastno evidenco.
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gapec10

  • Prispevkov: 545
  • Pridružen: 17 Jan 2015, 21:36

Re: Coming back stronger

Odgovor21 Jul 2017, 18:16

Petek, 21. 7.

Tek, 35 min, easy tempo - recovery run
Roll abs 3x

GYM
FULL BODY
Lower (low stress):
Front squat 5x70, 2x5x72.5, 5x75 (4x5)
Push (high stress):
Bench press 3x6x60
& DB fly 3x12x12.5
& DB bench press 3x25x7.5
Pull (medium stress):
Seated cable row 4x10 (hold 2 sec)
Straight arm pulldown 4x10 (eccentric 5 sec)

gapec10

  • Prispevkov: 545
  • Pridružen: 17 Jan 2015, 21:36

Re: Coming back stronger

Odgovor22 Jul 2017, 13:44

Sobota, 22. 7.

Tek, 35 min, spet en easy tek


GYM
LOWER
Lying leg curls 4x (2x10x15, 2x8x20) (tempo 3030)
& Romanian deadlift 4x10x60 (5 sec eccentric)

Goblet squat 4x12x20kg (3030 tempo)
& Bulgarian split squat 4x12 BW (tempo)
& Split hexbar deadlift 4x10 (3x10x64, 1x10x44) (5 sec eccentric)

Ostalo:
Biceps 3x

gapec10

  • Prispevkov: 545
  • Pridružen: 17 Jan 2015, 21:36

Re: Coming back stronger

Odgovor24 Jul 2017, 14:35

Sobota high OH, nedelja trening off

Ponedeljek, 24. 7.

GYM
FULL BODY
Lower (medium stress):
Front squat (5 sec eccentric) 4x10x55
Romanian deadlift (5 sec eccentric) 4x8x60
Pull (high stress):
Pullups 3x6
& Inclined seal row DB 3x12x20
& bent-over lateral raises 3x25x2,5
Push (low stress):
Bench press (4x5) 5x70, 4x70, 2x5x67.5

gapec10

  • Prispevkov: 545
  • Pridružen: 17 Jan 2015, 21:36

Re: Coming back stronger

Odgovor25 Jul 2017, 21:41

Torek, 25. 7.

GYM
PUSH
DB bench press 2x10x22.5, 2x8x25 (5 sec eccentric)
& Pushups 2x10 + 2x8 (5 sec eccentric)

Lying DB triceps extension 2x10x7.5, 2x8x10 (5 sec eccentric)
& Bent-over triceps extension 4x15x5 (hold 2 sec)

DB shoulder press 2x10x15, 2x8x17.5 (5 sec eccentric)
&DB lateral raises 2x15x2.5, 2x10x5

Incline DB press 4x10x15 (5 sec eccentric)
&Incline DB fly 2x12x10, 2x10x10 (hold 2 sec)
&Incline hex press 4x8x10 (5 sec eccentric)

V-bar triceps pressdown 4x10 (hold 2 sec)
&Rope triceps pressdown 4x10 (partial range)

gapec10

  • Prispevkov: 545
  • Pridružen: 17 Jan 2015, 21:36

Re: Coming back stronger

Odgovor26 Jul 2017, 09:09

Sreda, 26. 7.

GYM
FULL BODY
Pull (low stress):
Pullups 4x5x+12.5kg
Push (medium stress):
Close-grip bench press (5 sec eccentric) 4x10x50
Military press (5 sec eccentric) 4x10x30
Lower (high stress):
Front squat 3x6x70
& Lunges 3x12x12kg KB
& Split squat 3x25xBW

Včeraj odličen trening, danes slab. Med obema treningoma samo 9 ur :roll: Ni vedno optimalno :)

gapec10

  • Prispevkov: 545
  • Pridružen: 17 Jan 2015, 21:36

Re: Coming back stronger

Odgovor28 Jul 2017, 22:17

Četrtek, 27. 7.

FULL BODY
Lower (low stress):
Front squat 2x4x80, 2x4x75
Pull (medium stress):
Seated cable row 4x10 (hold 2 sec)
Straight arm pulldown 4x10 (eccentric 5 sec)
Push (high stress) - modificirano
Bench press 4x5x60 (5 sec eccentric)
& Pec dec 4x12

Petek, 28. 7.

PULL
Straight arm cable pulldown (upright) 4x12 (5 sec eccentric) 36/41kg
& straight arm cable pulldown (bentover) 4xMax

Reverse grip cable curls 4x10 (5 sec eccentric) 27.5/31kg
& Cable biceps curls 4x Max (hold 2 sec)
& Rope cable curls 4x Max (partial ROM) 22.5kg

Shrugs 4x10x80kg (hold 2 sec)
& Rope upright row 4x15 (hold 2 sec) 27.5kg

Seated cable rowing nadprijem 4x10 (hold 2 sec) 45.5/41kg
& seated cable rowing nevtralni prijem 3x10 (hold 2 sec)

Bent-over barbell rowing 4x8x50 (hold 2 sec)
Bent-over lateral raise 4x12x2.5kg (hold 2 sec)

gapec10

  • Prispevkov: 545
  • Pridružen: 17 Jan 2015, 21:36

Re: Coming back stronger

Odgovor30 Jul 2017, 14:44

Nedelja, 30. 7.
Tek zjutraj cca 35 min

GYM
LOWER
Lying leg curls 4x8x20 (tempo 3030)
& Romanian deadlift 2x10x60, 2x8x70 (5 sec eccentric)

Goblet squat 4x12x22.5kg (3030 tempo)
& Bulgarian split squat 4x15 BW (tempo)
& Split hexbar deadlift 4x10x64 (5 sec eccentric)

Ostalo:
Ez curl 3x15x10kg
& cable curl (partial ROM) 3x15

Triceps cable overhead extension 3x12 (5 sec eccentric)
& triceps pulldown 3x12 (2 sec hold)

gapec10

  • Prispevkov: 545
  • Pridružen: 17 Jan 2015, 21:36

Re: Coming back stronger

Odgovor31 Jul 2017, 21:48

Ponedeljek, 31. 7.

FULL BODY
Lower (medium stress):
Front squat (5 sec eccentric) 4x8x60
Romanian deadlift (5 sec eccentric) 4x8x70
Pull (high stress):
Neutral pullups 3x6x+10kg
& Inclined seal row DB 3x12x20
& bent-over lateral raises 3x25x2,5
Push (low stress):
Bench press (4x5) 4x70, 4x67.5, 2x5x65

gapec10

  • Prispevkov: 545
  • Pridružen: 17 Jan 2015, 21:36

Re: Coming back stronger

Odgovor01 Avg 2017, 21:23

Torek, 1. 8.

GYM
PUSH
DB bench press 2x10x25, 2x8x27.5 (5 sec eccentric)
& Pushups 4x8 (5 sec eccentric)

DB shoulder press 10x17.5, 3x10x20 (5 sec eccentric)
&DB lateral raises 4x12x5

Incline DB press 4x10x17.5 (5 sec eccentric)
&Incline DB fly4x10x12.5 (hold 2 sec)
&Incline hex press 4x8x12.5 (5 sec eccentric)

Lying DB triceps extension 2x10x10kg, 2x8x10kg (5 sec eccentric)
& Bent-over triceps extension 2x15x5, 2x12x7.5 (hold 2 sec)

V-bar triceps pressdown 4x10 (hold 2 sec)
&Rope triceps pressdown 4x10 (partial range)

gapec10

  • Prispevkov: 545
  • Pridružen: 17 Jan 2015, 21:36

Re: Coming back stronger

Odgovor02 Avg 2017, 20:30

Sreda, 2. 8.

FULL BODY
Lower (high stress):
Front squat 3x6x70
& Lunges 3x12x16kg KB
& Split squat 3x20xBW
Push (medium stress):
Military press (5 sec eccentric) 3x10x35, 8x35
Close-grip bench press (5 sec eccentric) 2x10x50, 2x8x55
Pull (low stress):
Pullups 5x+10kg, 3x5x12.5

Ostalo:
Biceps 3x preacher curls
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