Coming back stronger

Torek, 26. 9.

Zunaj 1:05 h
Tek
Hill sprint 4x9sec (high intensity)
Hill broad jumps bilateral 5x5 (high intensity)
Hill broad jumps unilateral 3x5 each leg (high intensity)
Jumps 2 stairs 8x15 (low intensity)
Jumps 2 stairs with midjumps 8x15 (low intensity)
Jumps lateral high? 6x5 each leg (high intensity)
Total volume: 240 (low intensity), 45 (high intensity - unilateral), 25 (high intensity - bilateral)

GYM - 1:55 h
PUSH
DB bench press 12/9x27.5, 12/9x25, 12/9x22.5

Military press 4x8x35
& Lateral raises 4x10x2.5
& Krogi z elastiko 4x8 z red band

DB tric extensions drop set 3x (12x10/7.5/5)
& tric extensions 3x30 red band

DB pronated fly inclined 4x12x7.5
& Hex inclined press 4x10x12.5

Triceps kick back drop set 2x (12x7.5/5/2.5) each arm

Triceps pulldown drop set 3x (various weight, reps from 12-15)

Danes malo probavanja z drop seti

Sreda, 27. 9.

GYM - 2:45 h
FULL BODY

Close-grip bench press 2x8x60, 2x10x55

Chinups 5x20kg, 3x4x20kg

Tehnika SQUAT
Squat 4x5x60
Squat z elastiko nad koleni 2x5x60
Squat narrow stance 2x5x60
Front squat 3x5x40
Overhead squat 2x5x20

Behind the neck press 4x15x20

Core:
Deadbug 4x12x2.5
& crunches 4x24

Cardio:
Farmers walk kettlebells 16 kg, 4 min
Airdyne 8x 10s (20s rest) = 60 cal
Tek 15 min 167kcal

ZUNAJ
Hoja 47 min domov iz gyma, lowi ntensity cardio

Četrtek, 28. 9.

GYM - 2:05 h
PULL
Kolo 5 min

Facepull cable 20/20/18/15

Straight arms cable pulldown 20/15/15/20
& straight arms band pulldown 4x15

DB row 4x5x37.5 each arm

Barbell bent-over row 3x20x30 (na vsakih 5 repsov: 5s isometric hold)
& inclined seal DB row 3x15x10
& facepull band 3x15

Hammer curl drop set 3x 12 x(12.5/10/7.5)
&red band curls 3x30
& curls with a plate 3x15x10

Cable rowing (easy) 5x12x36

Curls cable 4x15

EZ bar curl 4x15x10
& Band curls 4x30

Core:
dynamic plank on yoga ball 3x30s
& deadbug s štango 0kg 3x30

Cardio:
15 min, 156 kcal, 2,28km

Dober trening danes, kljub samo 5 urcam spanja

Petek, 29. 9.

GYM 1:50 h
FULL BODY

Tek 10 min

Lat pulldown 4x10

Core activation: deadbug 3x (total reps: 60)

Back squat 1x90, 1x95, 1x102.5, 1x107.5

Bench press nalaganje in 1x85

Hyperextensions 45° barbell 2x10x15
Hyperextensions 45°single leg 2x8 each

Cardio
Tek 10 min, 125 kcal


Zunaj
Hoja 50 min domov iz gyma, low intensity cardio


Bolj beden trening Jutri še zadnji dan programa, še nevem če bom šel sploh. Drugače pa lower mal hecanja in roke.

Sobota, 30. 9.

GYM - 1:15 h
Lower

Kolo 5 min
Izpadni nazaj 5x5x80 each
pretty easyyy

Deadlift technique - nalaganje do 110 kg

Glute complex:
3x (hip thrusts 15x + frog pumps 15x + glute bridges 15x)