Danes je 29 Mar 2024, 14:43


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

Odgovor14 Nov 2017, 22:32

Torek, 14. 11.

Basketiranje cca 2:40 h :lol:

GYM - 1:15 h
Kolo 5 min

Deadlift 5x95, 3x107.5, 8x120

Front squat 5x10x67.5 (haaaaaaaard)

Leg raises 4x10, 2x8

Hamstring lying 5x

Soleus 3x40x10kg

Hyperextensions 5x12

gapec10

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

Re: 2017/18

Odgovor15 Nov 2017, 15:37

Sreda, 15. 11.

GYM - 1:35 h
Tek 5 min

Bench press 5x60, 3x67.5, 8x75

DB row 2x12x30, 2x10x32.5, 2x8x35, 2x15x25
& bent-over lateral raises 8x20x2.5

Military press 5x10x30
& dips 12/12/10/10/10

Preacher curls 2x15x10, 3x15x7.5
& pronated barbell curl 5x12x20

Triceps kickback 4x15x5
& curls izmenicno biceps 4x24x10

Straight arms pulldown 2x12, 2x10

gapec10

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

Re: 2017/18

Odgovor17 Nov 2017, 14:54

Petek, 17. 11.

GYM - 1:35 h

Hoja/tek 6 min

Front squat 5x67.5, 3x77.5, 7x85

Deadlift 5x10x95

Hip thrust(tempo: 131) 2x12x90, 2x10x110, 8x120, 15x70

Bulgarian split squat 4x12x12 each
& reverse hyper 4x15

Deadbug core (kettlbells) 3x20x8 (normal), 3x12x8 (slow)

Od preveč basketa mam probleme s stopali :roll: :(
Končan prvi 3 tedenski cikel 5/3/1. On to the next one :)

gapec10

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

Re: 2017/18

Odgovor19 Nov 2017, 18:25

Nedelja, 19. 11.

GYM - 1:25 h

Kolo 3 min

Push press 5x47.5, 5x52.5, 11x60

Bench press 5x10x52.5
pavze cca 30-40s

Rowing inclined chest supported 2x15x20, 2x12x20, 2x15x17.5
& bent-over lateral raises 4x12x5, 2x12x2.5

Neutral grip pullups (331) 5/5/4/4/3/3/2/2/1/1

Hammer curls 5x15x12.5
& triceps extensions DB 25x5, 2x18x7.5, 2x16x7.5

Chair dips 5x15
& Biceps curl lying inclined bench 20x5, 4x15x7.5

Povečal push press in bench press za 2.5 kg, deadlift in front squat pa za 5 kg.

gapec10

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

Re: 2017/18

Odgovor22 Nov 2017, 14:05

Torek, 21. 11.

GYM - 1:15 h

Hoja/tek 10 min

Deadlift 5x87.5, 5x100, 13x112.5

Front squat 5x10x62.5

Leg raises 8x8

Hyperextensions single leg 45° 3x12

Soleus meča 50/40/30/20/10 x 10kg



Sreda, 22. 11.

GYM - 1:25h

Kolo 4 min

Bench press 5x52.5, 5x62.5, 15x70

DB row 6x12x30
& dips 6x8x+10kg

Military press 5x10x30
& Barbell curl 2x15x20, 3x12x25

Preacher curls 2x15x10, 2x15x7.5, 2x20x5
& kickback triceps DB 6x20x5

Straight arms pulldown 5x12
& pronated barbell curls 5x15x10kg+štanga

gapec10

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

Re: 2017/18

Odgovor24 Nov 2017, 15:53

Petek, 24. 11.


GYM - 1:40h

Hoja/tek 8 min

Front squat 5x62.5, 5x72.5, 10x82.5

Deadlift 5x10x87.5 (easy)

Hip thrust 5x10x100

Dragon flag core 5x5

Bulgarian split squats 4x10x12

Reverse hyper 6x15

gapec10

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

Re: 2017/18

Odgovor28 Nov 2017, 18:30

Torek, 28. 11.

GYM - 1:15 h

Tek/hoja 8 min

Push press 2x3x50, 3x57.5, 9x62.5

Barbell rowing (331) 5x8x50
& lying lateral raises A 2x12x5, 3x10x5
&lying lateral raises B 2x12x2.5, 2x10x2.5

Bench press 5x10x57.5
& chinups 6/6/5/5/4/4/3/3/2/2 (med vsako serijo bencha, 2 seriji chinsov)

Biceps dropset 3x (12x/10x/8x) x (15/12.5/10/7.5/5)

gapec10

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

Re: 2017/18

Odgovor30 Nov 2017, 11:31

Sreda, 29. 11.

GYM - 1:15 h

Hoja/tek 6 min

Deadlift 3x92.5, 3x105, 13x117.5

Front squat 5x10x67.5

Reverse hyper 4x20
& leg raises 5x10

Suitcase KB carry 5x

Hyperextension 2x12, 2x10x10kg

gapec10

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

Re: 2017/18

Odgovor30 Nov 2017, 22:32

Četrtek, 30. 11.

GYM - 1:20 h

Bench press 3x57.5, 2x3x65, 13x72.5

DB row 5x12x30
& bent-over lateral raises 5x12x5

Military press 5x8x40

Dips 2x15, 2x12, 2x9

Overhead triceps extensions DB 2x15x15, 3x12x15
& biceps DB curls (hold) 2x12x7.5, 3x15x7.5

Cable biceps curls Dropset 3x (12/12/12/12)

Straight arms pulldown 4x12

gapec10

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

Re: 2017/18

Odgovor02 Dec 2017, 17:46

Sobota, 2. 12.

GYM - 1:20h

Tek/hoja 10 min

Front squat 3x67.5, 3x77.5, 9x85

Deadlift 5x10x92.5

Hip thrust 2x10x90, 2x8x110

Bulgarian split squats (DB pred sabo) 3x10x20

Toes-to-bars 10x5
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