Danes je 24 Jun 2021, 10:03


2017/18

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: 2017/18

Odgovor21 Jul 2018, 18:19

Sobota, 21. 7.

GYM - 1:25 h

Kolo 4 min

Front squat 7x80, 5x85, 3x85

Deadlift 5/5/4x125

Barbell rowing 3x8x70

Front foot elevated split squat 3x8x60 each leg

Pullups 6/6/5x+10kg

Barbell curl biceps 13x30, 8x30, 9x27.5

Hammer curls 10x15, 8x15, 20x10

gapec10

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

Re: 2017/18

Odgovor23 Jul 2018, 19:19

Ponedeljek, 23. 7.

GYM - 1:35 h

Kolo 4 min

Hexbar deadlift 6x144, 2x4x149
V planu so bile štirke na 144 (kar bi bilo od zadnjega treninga 10 kg povečanje) :D

Hip thrust 10/10/9x130
V planu 8x120 :D

Military press 4x55, 2x55, 6x50
V planu štirke na 57.5-60kg :(

Romanian deadlift rear foot elevated 3x10x40 each

DB bench press 10/9x27.5, 10x25

Reverse hyper 4x15x10kg

Triceps extensions DB 10/9/8x12.5 + dropset (8x10kg/7.5kg/5kg)

Fajn trening :D

gapec10

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

Re: 2017/18

Odgovor24 Jul 2018, 18:22

Torek, 24. 7.

GYM - 1:30 h

Airdyne easy 2 min

Front squat 5x87.5, 2x3x90

Deadlift 5x130, 3x135 (4th rep fail), 5x120 (zmanjšal 10%)

Barbell rowing 3x8x75

Front foot elevated split squat 12/10/10x60 each leg

Pullups 6/5/4x+10kg

Barbell biceps curls 12/8/8x30

Hammer biceps curls 8x15, 13x12.5, 20x10

gapec10

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

Re: 2017/18

Odgovor27 Jul 2018, 18:22

Sreda, 25. 7.

TEK, 1:07 h
Tek 15 min
Dinamično raztezanje 5 min
Tek 18 min
Vaje trup 11 min (leg raises 4x12, slow knee raises 4x7)
Tek 18 min


Petek, 27. 7.

GYM - 1:35 h

Kolo 4 min

Hexbar deadlift 3x154, 2x159, 2x164
V planu trojke na 160 :|

Hip thrust 8x145, 7x150, 7x155
V planu 8x140 :)

Bench press 6/6/5x75

Romanian deadlift rear foot elevated 10/8/8x50

Lateral raises DB delts 12/12/10x7.5

Triceps extensions DB 15/12/10x12.5

Reverse hyper 15/12/12x20

gapec10

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

Re: 2017/18

Odgovor28 Jul 2018, 20:54

Sobota, 28. 7.

TEK - 1:02 h
Tek 15 min
Raztezanje 5 min
Malo teka, poskoki in šprinti v rahel klanec
Core 96 reps (toes to bar 4x3, leg raises 4x8, knee raises 4x5, knee raises parallel bar 4x8)
Tek 18 min
Max CMJ with hands (cca 5 skokov na max)

GYM - 1:30 h

Kolo 3 min

Front squat 3x92.5, 2x95, 2x97.5 (zadnji rep komaj)
V planu 2x95, tako da še kar OK

Deadlift 2x2x140, 2x135
V planu 3x140-145 :(

Barbell rowing 10/8/8x75

Front foot elevated split squat 12/10x60
Pri zadnji seriji je nekaj zabolelo v hip flexorjih, sem raje nehal :D

Pullups 8x10 kg, 4/3x17.5

Barbell biceps curls 12/10/7x30

Hammer biceps curls 10x15, 12x12.5, 13x10

gapec10

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

Re: 2017/18

Odgovor30 Jul 2018, 19:45

Ponedeljek, 30. 7.

GYM - 1:50 h

Kolo 3 min

Hexbar deadlift 5x5x134 easy
& Hanging knee raises 5x10

Hip thrust 4x10x110

Military press 3x8x40

Romanian deadlift rear foot elevated 3x12x30

DB bench press 4x15x20

Reverse hyper 3x12 bw

Core
Crunches noge na steni 3x20
Yoga ball crunches 3x12
Deadbugs unilateral 3x10 each

Ta teden je easy week, prve dva treninga iste vaje kot do zdaj, ampak nižja intenzivnost, druga dva treninga pa že priprava na next cycle.
Beden trening, preveč govorjenja :D

gapec10

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

Re: 2017/18

Odgovor05 Avg 2018, 20:14

Četrtek, 2. 8.

GYM - 1:05 h

Front squat 3x4x80

Deadlift 3x4x115

Barbell rowing 3x10x60

Pullups 3x4x12.5

Front foot elevated split squat ena serija potem pa spet bolečina :(

Hammer curls biceps 20x12.5, 13x12.5, 15x10

Crunches z vzročenjem na bosu 3x10 (z medicinko)


Sobota, 4. 8.

TEK - 1:12h
Tek 12 min
Vmes 20 min poskokov, stopnice pri mostu: DOL 45x, GOR 15x
Tek cca 20 min
Pullups 1-2-3-4-3-2-1 = 16
Dips 2-4-6-8-6-4-2 = 32
Pushups 3-6-6-8-6-4-2 = 35
Tek 10 min

GYM - 1:20 h

Power clean nalaganje do 50kg

Deadlift z blockov (višina: 2x20kg) 2x2x110
Deadlift z blockov (višina: 1x20kg) 2x2x110
Deficit deadlift (stoja na kolutu) 2x3x80

Unilateral hip thrust 2x6x70

Safety squat bar split squat 3x100, 3x120

Back squat 2x3x90

Front box squat 6x80

Reverse hyper 3x70kg


Nedelja, 5. 8.

TEK - 1:07 h

Vmes poskoki na stopnicah pri mostu, DOL 20x, GOR 40x
Deadbugsi in leg raises na štangah za core
Tek

gapec10

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

Re: 2017/18

Odgovor11 Avg 2018, 18:16

Ponedeljek, 6. 8.

GYM - 1:15 h

Banded hexbar pull 3x4x74 (expl.)
Hexbar pull 3x4x74 (expl.)

Back squat 5x90, 4x90

Unilateral hip thrust 3x10x50 each

Hyperextensions 90° 3x10x10kg

Close-grip bench press 7/6x65, 8x62.5

Triceps pull down 3x


Torek, 7. 8.

20-30 min...Probaval teči - ni šlo :) (utrujenost, vročina, nobene elastičnosti)

Četrtek, 8. 8.

GYM - 1:20 h

Power clean+power hang clean 1x60, 1x60, 0x70, 1x65, 1x65, 1x50

Front box squat 2x110, 2x3x100

SSB split squat 3x5x90 each

Romanian deadlift 3x12x50

Pullups 5/5/4x12.5

DB row inclined 15/13/11x17.5
& biceps db 15/13/11x10


Petek, 10. 8.

GYM - 1:25 h

Banded hexbar pull 5x4x84 (expl.)

Back squat 2x3x95

Push press 3x4x60

Hyperextensions 90° 3x12 bw

Close-grip bench press 10/8/8x60
& crunches noge na steni 30/28/26

Single leg hip thrust bw 3x12 each
& leg raises lying 3x15


Sobota, 11. 8.
1 ura hipertrofije :D
GYM - 1:05 h

Inclined DB row 3x12x22.5
& lying reverse fly DB 8x7.5, 2x12x5
& bodyweight row 8/7/6 :cry:

DB bench press 11x25, 9x22.5, 8x22.5
& Inclined DB fly 12/10/9x12.5
& Pushups 8/7/5
& Inclined pushups 8/6/5

Barbell curls 12/11/9x25
& Hammer curls DB 10x12.5, 12x10, 10x10
& Lying preacher curls 15/12/11x7.5

Triceps extensions barbell 14/12/10x25
& bodyweight skull crushers 7/5/5 :cry:
& Kickback triceps extensions 20/20/18x2.5

Deadbug z lahkim barbellom (15kg?) 2x12

gapec10

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

Re: 2017/18

Odgovor15 Avg 2018, 17:28

Nedelja, 12. 8.

Tek - 0:57 h

Tek 20 min
Vaje trebuh 15 min
Pullups 8/7/6/5/4/3/2/1
Leg raises 8x10
Tek 22 min


Ponedeljek, 13. 8.

GYM - 1:35 h

Power clean 3x2x70, 2x2x60

Deadlift 3x2x130

Half squat 3x4x100

SSB lunges backwards 2x6x100 each

Hyperextensions (tempo: 551) 6x5

Deadbugs barbell 15/15/13x15kg

Crunches z barbell 15/15/12x15kg


Torek, 14. 8.

GYM - 1:20 h

Kolo 5 min

Cable row 12/11x59, 12x54.5

Straight arms pulldown 12/10x41, 12x36

Biceps cable curls pronated 12/12/11x32
& Biceps cable supinated 12/12/11x32

Triceps pulldown 3x15x41

Military press 10/8x35, 9x32.5
& delts lateral raises 10/10/9x2.5

DB row 15/12/12x25 each
& bodyweight row 6x10

KB suit carry 3x24kg 2 dolžini

Hammer curls 15x12.5, 9x15, 13x12.5
& preacher curls 3x12x7.5


Sreda, 15. 8.

Tek - 40 min
Nič takega samo tek

GYM - 1:10 h

Kolo 3 min

Banded hexbar pull 2x3x94, 2x3x84, 2x3x74

Back squat 3x95, 3x100, 2x95
Ful dober filing za počep

Reverse hyper 4x12x30

Single leg deadlift KB 12/10/10x16 each

Hyperextensions 3x12 bw

gapec10

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

Re: 2017/18

Odgovor18 Avg 2018, 13:03

Četrtek, 16. 8.

Tek + zunaj štange

Pullups (3x8) + banded rowing (3x15) + rear foot elevated split squat (3x12)
Pushups (12/11/10) + band pull-a-part (20/18/16)
Chinups (tempo 501, 6x/6x/5x) + banded curls purple 3x12 + banded curls red 3x30
Chair dips (3x12) + banded pulldown (15/12/12) + overhead triceps extension 3x20


Petek, 17. 8.

GYM - 1:10 h

Power clean 1x65, 2x1x72.5, 1x70, 1x67.5

Deadlift 2x135, 2x140

Half back squat 3x110, 3x115

SSB lunges backwards 2x6x100

Crunches 3x30, 3x26


Sobota, 18. 8.

TEK - 55 min
Ogrevanje 8 min, raztezanje kratko
Tek cca 30 min
Poskoki 8 min na stopnicah
Raztek

GYM - 1:10 h

Banded hexbar pull 1x4x(94/84/74/64/54/44)
& concentric squat jump na 20" box 6x3

Back squat 5x95, 2x105, 1x105

Reverse hyper 20x20kg, 18/16/16/16x30kg

Bulgarian split squat DB easy 3x10x10kg
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