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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

Odgovor07 Feb 2018, 21:19

Sreda, 7. 2.

GYM - 1:25 h

Hoja/tek 5 min

Front squat, cluster sets: 2x(3+2x90), 1x(2+1x100), 1x(1+1+1x100)
Vmes vedno cca 10 sek pavze. (odložil barbell)

Close-grip bench press 2x10x60, 2x8x60

Pullups z medicinko 10lbs 4x6

DB overhead press 2x12x12.5, 2x10x12.5

Crunches 3x15
Roll abs 3x20

Cardio tek 12 min, 145 kcal

gapec10

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

Re: 2017/18

Odgovor08 Feb 2018, 18:08

Četrtek, 8. 2.

GYM - 1:25h

Kolo 4 min

Cable row (hold 2 sec) 4x10x50
& cable row (tempo 303) 4x10x41

Straight arms pulldown bent-over 4x10x41

Shrugs 12x60, 3x10x80
& upright cable row 15x32, 3x15x36

Bent-over barbell rowing (hold 2 sec) 2x10x50, 2x8x50
& bent-over reverse fly (hold 2 sec) 4x15x1.25
& banded straight arms pulldown 4x20

Hammer curls (hold 2 sec) 4x10-12x10-12.5
& Preacher curls 4x12-18x5-7.5

Barbell biceps curl 2x10x25, 2x12x20
& banded biceps curls 4x25

Cardio tek 10 min, 112 kcal

gapec10

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

Re: 2017/18

Odgovor10 Feb 2018, 22:42

Petek, 9. 2.

GYM - 1:30 h

Hoja/tek 5 min

Paused front squat ???? pozabil vse sete in repe :cry:

Bench press, cluster sets 3+2x75, 3+2x80, 2x(2+1)x85

DB Row 4x15x30 each

Core malo

Cardio 8 min tek 100 kcal


Sobota, 10. 2.

GYM - 1:30 h

Kolo 4 min

Box squat (20") 5x120, 5x130, 5x140, 3x150, 2x160, 5x120

Deadlift 3x110, 3x120, 3x130, 2x140, 3x140, 0x150(problem grip spet)

Reverse hyper 5x20

Toes-to-bar 5x8

Bulgarian split squat (safety squat bar+oprijem spredaj) 4x8x50

gapec10

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

Re: 2017/18

Odgovor12 Feb 2018, 22:36

Ponedeljek, 12. 2.

Cardio, hoja/tek 5 min

Back squat (v čevljih, brez podlage pod petami) 2x90, 2x100
Malo probavanja, front squat, back squat, overhead squat

Bench press 4x5x80

Romanian deadlift (razteg hamstringov, neraven hrbet) 4x10x20
Romanian deadlift (proper technique) 4x10x70

Pullups 3x6
& inclined DB rowing 3x15x15
& trx row 3x12

gapec10

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

Re: 2017/18

Odgovor13 Feb 2018, 14:12

Torek, 13. 2.

GYM - 1:30h

Hoja/tek 5 min

Inclined DB bench press 10/8x25, 10x22.5, 10x20
& Inclined DB fly 2x12x10, 2x12x7.5

Lying DB triceps extensions 4x12x10
& bent-over DB triceps extension 4x20x2.5

Neutral DB overhead press 10/10/9/9x15
& lateral raises (hold at the top) 15/15/12/10x1.25

DB bench press 4x15x17.5
& inclined pushups 4x8

Triceps pulldown drop set (prva serija: 13x50kg)

Deadbug 3x20x2.5kg
& hanging knee raises 3x8

Cardio, tek 13 min, 163 kcal

gapec10

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

Re: 2017/18

Odgovor14 Feb 2018, 16:51

Sreda, 14. 2.

GYM - 1:30 h

Kolo 5 min

Front squat 6x3x90

Reverse fly bent-over 5x20x2.5

Military press 4x10x40

Trebuh leg raises na benchu 4x15

Bench press 2x10x65, 10x60, 10x50

Pullups 6x7.5, 3x5x12.5

Cardio tek 8 min

gapec10

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

Re: 2017/18

Odgovor15 Feb 2018, 14:08

Četrtek, 15. 2.

GYM - 1:30h

Straight arms pulldown, kleče 4x10
& straight arms pulldown, bent-over 4x max

Cable row, hold+slow 4x10x45.5
& cable row, tekoče 4x8x45.5

Pronated grip cable curl (slow) 4x10
& supinated grip cable curl (hold) 4x10
& rope cable curl 4x max

Bent-over barbell rowing 2x15x50, 2x12x50
& reverse fly na incline benchu 4x20x2.5

Barbell curl 3x15x20
& preacher curls 3xMaxx7.5

Crunches 30/25/20/15/10/5x medicinka

Side to side medicinka, trebuh 4x30

Suitcase carry 3x60s vsaka roka 24kg kettlebell

Cardio, tek 11 min, 135 kcal

gapec10

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

Re: 2017/18

Odgovor16 Feb 2018, 22:37

Petek, 16. 2.

GYM - 1:30 h

Hoja, tek 5 min

DB row 4x15x27.5 each

Front squat, clusterji 3+3x85, 3+2x90, 2+1x100
Pa še tri serije normalne: 2/2/1x95

Bench press, clusterji 4+2x80, 3+1x85

Trebuh na yoga ball 3x15 (normalno), 3x12 (vzročenje)

Cardio, tek klanec 10 min, 123 kcal

gapec10

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

Re: 2017/18

Odgovor19 Feb 2018, 22:25

Sobota, 17. 2.

ZUNAJ

Tek 15 min
Pullups (explosive) 5x4
Pull through (purple band) 5x12
Straight leg raises 5x12
Supramaximal jumps 5x6
Pushups inclined (z odrivom) 5x3
Knee raises 5x12
Dips (explosive) 5x6
Double jumps 5x3
Pallof press 5x10 each
Tek 10 min

Nedelja, 18. 2.

GYM - 1:10 h

Box squat 4x120, 6x130, 5x140, 4x150, 6x130

Deadlift z blokov (=1 kolut 20 kg) 3x3x130

Single leg hip thrust 4x12 each
& hamstring curls on yoga ball 4x15

Single leg deadlift 4x12x16kg each
& reverse hyper (hold 1 sek) 4x12

gapec10

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

Re: 2017/18

Odgovor25 Feb 2018, 22:25

Nedelja, 25. 2.

GYM - 1:20 h

Kolo 5 min

Goblet squat z DB 5x15x25

Pullups (neutral grip) 3x10

Push press 3x60, 2x65, 2x2x70

Barbell rowing od tal 3x10x60

Reverse hyper 4x15 s pavzo

Hyperextensions 45° 3x12

Bench press DB 3x15x20

En teden pavze zaradi teka na smučeh...po dvotedenskem ciklu je bila utrujenost veliko, bolečine v spodnjem delu hrbta
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