Coming back stronger

Sreda, 13. 9.

GYM
FULL BODY - vse pavze 45 s, med chinupsi 60s.
Behind the neck press (eccentric) 2x10x30, 2x8x30

Chinups 5x20kg, 4x17.5, 5x12.5, 4x10, 5xBw

Goblet squat (uteži okoli pasu) 3x15x35 kg

Close-grip bench press 4x10x45

Vaja cable quads 3x 60 korakov
& hammer curl barbell 3x15

Biceps curl DB 4x


Četrtek, 14. 9.

TEK (fasted)
40 min, vmes:
Poskoki stopnice (6x na vsako 1., 4x na vsako 2., 2x na vsako 3.)

GYM
PULL - vse pavze med serijami 45 s, vaje za core in biceps pa malo manj. 2:10 h
Facepull (eccentric, hold) 4x12
& bent-over lateral raises (hold) 4x10x2.5

Reverse curl (eccentric) 4x12
& Normal curl (hold) 4x14
& Cable curl (partial range) 4x14

Shrugs (hold, eccentric) 4x10x80
& Upright row cable (hold, slow) 4x15

Preacher curl (eccentric) 4x16x7.5
& Hammer curl (hold) 2x10x12.5, 2x10x10

Lat pulldown (slow) 4x10-12
& Pulldown (standing, slow) 4x10-12

Core
Hamstring roll na veliki žogi 4x12
& reverse hyper 4x15

Knee raises 4x12
& plank na veliki žogi dinamično 4x 30s

Leg raises, lying 4x12
& rotational z medicinko 4x12

Cardio running 10 min

Dober trening, končno mal več časa v fitnesu

Petek, 15. 9.

GYM
FULL BODY 2:30 h
Barbell rowing 4x10x30kg (15s/10s isometric hold - 5 reps etc.) 45 s pavze
DB row (slow, hold) 4x10x25 30s pavze

Bench press 3x6x65
& Inclined DB fly 3x12x10
& inclined DB press 3x25x7.5
cca 45s pavze

Paused squat 4x5x75
potem pa še: 2x4x85, 2x2x90

Chair dips 4x12
& triceps lying DB extensions 4x12
Core
Crunches 2x25x15kg, 2x15x15kg (paused)
& Knee raises 2x25, 2x15 (paused)
Cardio
Rowing 2000m - 7:52 min
2x 500m (1:47, 1:42)
Tek 16 min

Sobota, 16. 9.

GYM
LOWER - 2:15 h
Seated hamstring curl 4x12

Hip thrust (hold) 3x12x90
& Reverse hyper 3x12

Bulgarian squat (slow ecc.) 3x10x16kg
& Split squat 3x20 bw

Box squat 3x3x110
& chinups 3x12

Overhead DB extension single arm (ecc) 4x10x7.5
& Close inclined pushups (ecc.) 4x10

Curls lying on bench (hold) 4x18
& Biceps barbell curl (eccentric) 4x12

Barbell roll abs 4x15
& Knee raises 4x12

Cardio running 10 min

Ponedeljek, 18. 9.

GYM - 2:10 h
FULL BODY

Pullups (slow eccentric) 3x6
& inclined seal row DB (hold and eccentric) 3x12x15
& bent-over lateral raises 3x25x2.5

Romanian deadlift 4x8x70

Bench press with bands 7x50, 5x55, 3x60, 7x52.5, 4x57.5, 4x62.5
V planu je bilo 7/5/3/7/5/3

Squat with bands (9 sets)
7x70, 5x80, 3x90
6x70, 4x80, 2x90
5x70, 3x80, 1x90
vmes:
Chinups 6x8 bw

Hammer curls 2x18x15, 1x20x12.5
& barbell curl 3x10x22.5

Core: toes-to-bar 2x10, 2x8, 2x6
Cardio: 8 min running hill

Torek, 19. 9.

GYM - 1:40 h (dober trening, zmanjkalo časa za kardio+core)
Push
Push naprava (slow eccentric) 4x12x60
&Inclined DB fly 2x15x10, 2x10x12.5

Cable overhead extension seated (slow ecc.) 2x15, 2x12
& single arm kickback cable (slow ecc.) 2x12, 2x10
& chair dips (slow ecc.) 4x10

Cable crossover 15x18kg, 3x12x18kg
& declined bench press (slow ecc.) 2x10x50, 2x12x40

Press naprava 2x12x30, 2x15x20
& lateral raises cable 4x10

Cable overhead extension standing (slow) 4x12
& Cable pressdown 4x12

Sreda, 20. 9.

GYM - 2:00 h
FULL Body
Push press 2x5x60, 3x65, 3x1x70
Close-grip bench press (slow eccentric) 2x10x50, 2x8x50
Chinups 4x4x+20kg
Paused squat 3x5x80, 2x3x90, 2x2x95
Cardio: tek 18 min, 3:14 km, 216kcal

Četrtek, 21. 9.

GYM - 1:50 h
PULL
Straight arm cable pulldown (hold) 4x10
& Straight arm cable pulldown bent-over (eccentric) 4x8

Rowing cable (hold and eccentric) 4x10
& Rowing naprava prsa naslonjena (hold) 4x10

Ez curl (eccentric) 4x12
& Reverse grip cable curl(ecc.) 4x10
& Normal grip cable curl (ecc., hold) 4x12

Shrugs (hold, ecc.) 4x10
& Upright row cable (hold, partial ROM) 4x12

Barbell rowing (with 2x10s isometric hold) 4x10
& Bent-over lateral raises (hold) 4x10x2.5

Core:
Medicine ball rotational throws 4x10-10 (najprej 10x z 9kg, potem takoj s 5kg)
(huda vajca: crunch pozicija, noge lahko na tleh ali v zraku in mečeš medicinko v steno. Med ball 9kg mečeš čim močneje v steno, med ball 5kg pa čimhitreje)
Hyperextensions 3x15

Cardio:
tek 13 min, 2.26 km, 160 kcal

Petek, 22. 9.

GYM
FULL BODY - 2:05 h
DB row (eccentric) 4x8x30

Lat pulldown (eccentric) 4x12x41

Bench press 2x6x67.5, 8x67.5
& Inclined DB fly (slow) 3x12x12.5
& Inclined DB bench press 2x25x10, 1x25x5

Squat 4x95, 4x2x100

Core:
Med ball rotational throws (tokrat noge na tleh) 5x5x10kg
Cardio:
tek 10 min, 130 kcal


Ful slab trening danes, nobene energije

Sobota, 23. 9.

GYM - 2:30 h
LOWER

Inclined trap bar deadlift (ecc.) 3x10x44
Quads activation. Kul vaja, ampak se naloži (pre)več stresa na moja neogreta kolena. Drugič jo bom uporabil za kakšen superset pri squatu.

Romanian deadlift trap bar (ecc.) 4x12x44
& Hamstring rolls (feet on foam roller) 4x12

Hip thrust 4x30xBW (10x normal, 10x frog pumps, 10x normal)
& Reverse hyper (hold) 4x12xBW

Sumo squat (eccentric) 6x10x50, na koncu drop set 10x25, 10xBW
Teža okoli pasu na beltu, stopala v abdukciji in na dvignjeni podlagi. Short rest intervals.

Kettlebell swing, red band 4x20x16kg

Chinups (eccentric 2-3 sec) 1x10, 3x8
& Barbell curl 15x22.5, 3x12x22.5

Preacher curls (eccentric 2-3 sec) 4x20x7.5
& Hammer curls (hold 1 sec) 12x12.5, 10x12.5, 2x12x10
& Curls with bands (red) 4x20

Meča, soleus 2x100 reps (60 reps z 10 kg, 40 reps brez)

Core: DEADBUGS - super vajica
Elastika roke statično 3x12
Deadbugs classic 3x16x2.5 each arm
Same side foam roller 3x10

Cardio: s kolesom do gyma in nazaj, cca 20 min v eno stran

Goblet squat 25x40kg
Vmes naredil še en test, GOBLET SQUAT with a dumbbell 50% bodyweight. Nisem navajen toliko repsov pri lower, ampak teh 25 repov je šlo kar normalno.

Danes pa odličen trening, sem se kar veselil, da bom preizkusil par novih vaj pri lower.
Še 4 tedne do konca hypertrophy cikla. Verjetno 4. teden spremenim večino vaj v programu.

Nedelja, 24. 9.

Fasted cardio
3x tek po gozdu in klancih gor dol haha
4x vaje trebuh na štangah


Ponedeljek, 25. 9.

GYM - 2:45 h
FULL BODY

Hamstring curl seated 4x8 (323)

Bent-over barbell rowing 3x6x60
& inclined seal row DB 3x12x15 (32X)
& bent-over lateral raises 3x25x2.5

Bench press 5x75, 5x72.5, 5x70, 8x67.5

Squat with bands (purple) 3x3x90, 1x2x90, 2x2x85

Chinups 6x10

DB biceps curls 4x12x5kg (525)
& band curls (red) 4x30

Kettlebell swing 3x18x24 (red band) + 3x10x8 (purple band)

Core
Pallof press (purple band) 4x10 each
& deadbug, elastika roke 4x12

Cardio
Tek 12 min, 146 kcal, 2.17 km
Hoja domov iz gyma, cca 50 min