- Prispevkov: 545
- Pridružen: 17 Jan 2015, 21:36
Petek, 15. 6.
GYM - 1:15 h
CONCENTRIC only! (trying to not get DOMS )
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 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
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