Stran 7 od 15
Re: 2017/18
Objavljeno:
27 Feb 2018, 21:42
Napisal/-a gapec10
Torek, 27. 2. 2018
GYM - 1:30 h
Kolo 5 min
DB Row 3x15x22.5 each
Front squat 2x4x70, 2x3x80, 2x2x90
brez podlage, v belih kobikah
Paused bench press 3x3x75, 2x2x80
Reverse hyper (s pavzo) 4x15
Roll hamstring yoga ball 4x (15/14/12/12)
Split squat 3x3x80 each
Split squat slow eccentric 2x8x30 each
Dead bug z yoga ball 3x
Re: 2017/18
Objavljeno:
01 Mar 2018, 22:26
Napisal/-a gapec10
Četrtek, 1. 3.
GYM - 1:25 h
Kolo 5 min
Cable rowing 3x20x41
Hyperextensions 90° 3x8 single leg
Overhead squats
Front squat (brez podlage pod petami, samo bele kobike) 8x1x90
Deadlift (malo širše noge, hook grip) 2x2x110, 2x2x120, 2x2x130
Pullups 8/7/7/8
Hams yoga ball roll 5x12
Re: 2017/18
Objavljeno:
04 Mar 2018, 20:27
Napisal/-a gapec10
Nedelja, 4. 3.
GYM - 1:30 h
Hoja, tek 6 min
Deadlift 3x100, 2x2x110, 2x2x120
(clean deadlift, hook grip)
Overhead squat s 30kg in 40kg
Front squat 2x3x80 izi
Ring pullups 3x8
& DB inclined bench row 3x12x15
Re: 2017/18
Objavljeno:
07 Mar 2018, 17:08
Napisal/-a gapec10
Sreda, 7. 3.
GYM - 1:25 h
Hoja, tek 7 min
Clean deadlift 2x3x100, 2x3x110, 3x120
Front squat 5x3x80
(rdeča elastika med koleni, v belih kobikah, brez podlage)
Reverse hyper 4x20
& hanging knee raises 4x15
DB bench press 4x12x25
& bent-over reverse fly 4x20x2.5
Inclined bench DB row 4x10x25
Biceps
Triceps
Re: 2017/18
Objavljeno:
10 Mar 2018, 20:00
Napisal/-a gapec10
Sobota, 10. 3.
GYM - 1:15h
Hoja, tek 6 min
Clean deadlift (hookgrip) 4x100, 3x110, 3x120, 3x100
Front squat 2x3x70, 3x80 (s pavzo), 2x90 (prva s pavzo, druga brez), 1x100
(full grip, bele kobike, brez podlage) - brez buttwinka!!
Bent-over rowing barbell (tekoče koncentrično) 3x18x30
Yoga ball situps (tekoče konc.) 3x15
Hyperextensions 90° (tekoče konc.) 3x15
Re: 2017/18
Objavljeno:
11 Mar 2018, 19:17
Napisal/-a gapec10
Nedelja, 11. 3.
GYM - 1:20 h
Kolo 4 min
Clean deadlift 3x70, 2x3x80
Barbell rowing 5x10x60
Paused front squat 4x3x80
Neutral grip floor press 4x12x44
Romanian deadlift with hexbar 3x15x44
Deadbug 3x20x2.5kg
Re: 2017/18
Objavljeno:
15 Mar 2018, 22:48
Napisal/-a gapec10
Četrtek, 15. 3.
GYM - 1:25 h
Clean deadlift 2x3x120
Front squat 2x3x90, 1x100, 1x105
Hammer curls 6x15
Military press 4x10 (45/40/35/30kg) 1 min pavze
Bent-over barbell rowing 3x12 (65/60/55kg) 1 min pavze
Cable rowing 4x10 1 min pavze
Re: 2017/18
Objavljeno:
17 Mar 2018, 22:22
Napisal/-a gapec10
Sobota, 17. 3.
GYM - 1:35 h
Hoja, tek 5 min
Clean deadlift do kolen in dol s pavzo 3x5x80
High pull iz hang cleana 3x8x20
Nekaj cleanov in jerkov na 60 kg
Power clean 3x1x70, 1x75
Front squat 3x90, 2x5x80
Dumbbell bench press (no feet) 3x12x20 (1 min)
DB inclined rowing 4x12x17.5 (1 min)
Re: 2017/18
Objavljeno:
20 Mar 2018, 19:25
Napisal/-a gapec10
Ponedeljek, 19. 3.GYM - 1:20 h
Back squat 3x90, 2x2x110
Jerk nalaganje do 2x1x70
Romanian deadlift 14/14/12/12x70
DB inclined Bench press 3x12x25
Single arm rowing DB 3x12x25 each
Biceps preacher 3x15x7.5
Triceps 3x15x7.5
Popolnoma izčrpan prišel na trening zvečer...poskušal sem delati tehniko hang clean pa je bilo grozno za gledat in sem vse skupaj pustil. Pri počepu in jerku nobene moči. Naslednji teden bo namesto siljenja raje 1 urca pumpanja
Re: 2017/18
Objavljeno:
21 Mar 2018, 21:15
Napisal/-a gapec10
Sreda, 21. 3.
GYM - 1:30 h
Hoja, tek 7 min
Full clean 3x1x60, 2x1x70, 2x1x75
Paused front squat 3x80, 2x3x85
Pullups 9/7/6/5 (1min pavze)
DB row bench inclined 3x12x20 (1min pavze)
Close-grip bench press 10x55, 10x50, 8x50 (1min pavze)
Trebušnjaki na yoga ball 4x12 (1min pavze)
Biceps curl barbell 3x12 (1min pavze)