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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

Odgovor05 Jun 2018, 21:33

Sobota, 2. 6.

Tek 56 min
Klanec intervali 5x (3x10s/20s)
*10s work, 20s rest, med vsako serijo 1 min pavze = hoja po klancu dol
Stopnice, koordinacija 5x4 (20x)
Toes-to-bars 3x7

gapec10

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

Re: 2017/18

Odgovor18 Jun 2018, 11:48

Petek, 15. 6.

GYM - 1:15 h
CONCENTRIC only! (trying to not get DOMS :D )

Kolo

Barbell row iz tal 3x10x70

Concentric squat DB (pomoč z boxom) 10x35, 2x10x40

Bench iz pinov 9/10/7x60

Hip thrust 3x12x70

Deadlift 3x8x70

Triceps barbell extension floor 3x8x30

Pullups (po vsakem repsu skočil dol) 8/8/6

Upogib trupa, noge na steni, zadnjica 20 cm od stene 20/15/10

Biceps hammer curls (conc. only) 3x8-12x12.5

REZULTAT: musklfiber je vseeno bil, predvsem v zadnjici in hrbtu :D Ampak dosti manj!


Sobota, 16. 6.

GYM - 1:10 h

Running 7 min

Behind the back overhead press 8/8/7x35
& lateral raises 18/14/10x2.5

Front foot elevated split squat DB 3x12x15 each
& reverse hyper 5x15

Facepull cable seated 3x15x13.5

DB chest press 12/9/10x15
& overhead triceps extensions DB 15/11/11x12.5

Pullover DB 3x15x15
&pronated biceps barbell curl 12/10/8x20

Biceps DB (supinated) 3x some supersets


Nedelja, 17. 6.

GYM - 1:20 h

Kolo 1:45 min :D

Front squat 3x70, 3x3x80

Inclined bench press barbell 6/5/5x60

Hexbar deadlift inclined! 3x10x50
& overhead one-arm KB carry 3x 2 dolžini s 16kg

Deadbug 3x20x5kg DB
& Suit carry KB 3x 2 dolžini s 24 kg

Yoga ball crunches 12/15/10
& prowler slowly 6x 20 korakov x85


Ponedeljek, 18. 6.

Tek, 1:00 h

Tek 40 min

Štange (15 min), krožna vadba
Pullups 3x3/3x2/3x1 = 18
Dips 3x4/3x3/3x2 = 27
Chinups 3x3/3x2/3x1 = 18
Pushups 3x6/3x5/3x4 = 45

Raztekanje 10 min

gapec10

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

Re: 2017/18

Odgovor21 Jun 2018, 20:38

Torek, 19 .6.

TEK
1 ura
stopničke 30x

GYM - 1:10h

Hipthrust single leg(pete) 3x8x30 each

Romanian deadlift (prsti na blazini) 3x12x50

DB row inclined 14/12/11x22.5

Vertical pull 10/9x54.5, 10x50

Biceps curl ez scott klop 3x10x15kg

Poteg straight arms pulldown cable 12/10/9x36
& bent-over reverse fly 25/25/20x2.5

Biceps curls lying supinated 20x7.5, 3x8-12x10


Sreda, 20. 6.

GYM - 1:25 h

Front foot elevated split squat (quads) 12x40, 2x12x50

DB bench press 14x25, 10/8x27.5, 10x22.5

Front squat 2x70, 2x75, 2x82.5, 1x90

Triceps extension floor barbell 12/12/10x30, 14x20

Inclined DB fly 3x15x10
& hanging leg raises 3x9

Triceps extensions cable 20x36, 14x40, 10x45, 16x36

gapec10

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

Re: 2017/18

Odgovor10 Jul 2018, 20:22

Petek, 22. 6. - nedelja, 24. 6. HRIBI

Nedelja, 24. 6.
ZUNAJ - 50 min
Tek 10 min
Štange:
5 krogov (pullups 3x, dips 5x, pushups 7x)
5 krogov (chinups 4x, split squat 10x)
5 krogov (knee raises 6x, single leg romanian deadlift 8x)
5 krogov (reverse hyper 8x, leg raises 8x)
Tek 20 min

Torek, 26. 6.
ZUNAJ - 55 min
Tek + tek v klanec
Stopnice - 26x (tekalne vaje+poskoki)
Štange:
Pullups 9/5/5
Dips 3x8 + leg raises 3x12
Chinups (slow ecc.) 3x8 + hang knee raises 3x6
Tek

Sreda, 27. 6.

GYM - 1:05 h

Hamstring seated 15/13/11x13

Front squat (paused) 3x3x80

Romanian deadlift 3x15x40
TRX row 3x15

Bench press 10/8/8x60
&overhead barbell triceps extension 3x8x20
& biceps barbell curl 3x15x20

Bulgarian split squat DB 2x8x10 each

Reverse fly 3x

Nedelja, 1. 7.

ZUNAJ - 45 min
Tek
20 min štang - vse do odpovedi
Pullups 3x
Dips 3x
Split squat 3x
Chinups 3x
Leg raises 3x
Pushups 3x


V zadnjih treh tednih malo manj treninga, izpiti :roll: :roll:

gapec10

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

Re: 2017/18

Odgovor10 Jul 2018, 20:25

Torek, 10. 7.

GYM - 1:15 h

Kolo 4 min

Hexbar deadlift 3x10x94
& romanian deadlift 3x15x40

Pullups 8/8/7
&reverse hyper (noge zataknjene) 10/12/14

DB row 1-arm 3x15x20

Hyperextensions 90° 3x12

Bulgarian split squat BW 3x10

Biceps barbell curl 3x18x20

Core stir the pot 3x

Core ob steni (brez ilipsoasa) 3x15

Hammer curls 15/12/12x12.5

Cable row 3x15x41

gapec10

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

Re: 2017/18

Odgovor11 Jul 2018, 18:48

Sreda, 11. 7.

GYM - 1:35 h

Kolo 4 min

Deadlift 3x5x100

Front squat 3x5x70

Military press 3x8x40
& Single leg deadlift KB 3x10x12

Chair dips 3x
& overhead triceps extension 3x

DB bench press 3x10x22.5
& Dvig na prste 3x15 each

Core yoga ball crunches 3x

Triceps naprava 3x

gapec10

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

Re: 2017/18

Odgovor13 Jul 2018, 21:06

Četrtek, 12. 7.

ZUNAJ - 52 min
Tek
Core: leg raises (3x8), Knee raises (3x8), crunches (3x10)
Tek


Petek, 13. 7.

GYM - 1:15 h

Kolo 3 min

Hexbar deadlift 3x104, 3x114, 3x124, 2x3x134

Hip thrust 3x10x80

Barbell rowing 3x8x60
& crunches z nogami na klopci 3x20x10kg (too easy)

Izpadni v hoji z 2x16 KB 3x5 each leg
& bent-over reverse fly 3x20x2.5 kg

Biceps curls DB 15/12/10x12.5 + drop set 8x10, 8x7.5 (po zadnjem setu)

Hyperextensions 90° 3x15
& pronated biceps curls ez barbell 15/15/12x15kg (brez štange)

gapec10

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

Re: 2017/18

Odgovor16 Jul 2018, 18:52

Sobota, 14. 7.

GYM - 1:35 h

Kolo 3 min

Front squat 3x75, 3x82.5, 2x87.5, 1x92.5

Deadlift 3x110, 3x122.5, 2x130

Bench press 3x8x60

Triceps extensions DB 15/13/11x10kg

Romanian deadlift rear foot elevated 3x8x(2x12kg)

Deadbugs 3x20
Crunches 3x15
Suitcase carry štanga 3x 2 dolžini x 30kg

Triceps naprava 3x12

Nedelja, 15. 7.
Dopoldne: Viševnik hribi

Zvečer: TEK - 38 min neprekinjeno

Ponedeljek, 16. 7.

GYM - 1:20 h

Kolo 4 min

Hexbar deadlift 5x124, 2x5x129

Hip thrust 8/10/12x110

Romanian deadlift rear foot elevated 3x12x30 each

Military press 3x5x50

Reverse hyper 3x15

DB bench press 12/11/7x25

Triceps extensions DB 17/14/11x10

gapec10

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

Re: 2017/18

Odgovor17 Jul 2018, 19:34

Torek, 17. 7.

GYM - 1:35 h

Kolo 3 min

Front squat 3x5x75

Deadlift 3x5x120

Barbell rowing 3x10x60

Front foot elevated split squat 3x12x40 each leg

Pullups 6x6 BW

Biceps barbell curls 10/10/9x30

Hammer curls 12/11/9x12.5

gapec10

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

Re: 2017/18

Odgovor20 Jul 2018, 19:59

Petek, 20. 7.

GYM - 1:30 h

Kolo 3 min

Hexbar deadlift 3x7x134

Hip thrust 3x12x100

Bench press 7/5/6x70

Romanian deadlift rear foot elevated 3x12x35 each
& Lateral raises DB delts 3x15x5

Triceps extensions DB 20/17/15x10

Roll abs core 3x15
& reverse hyper 3x10x10kg
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