Stran 9 od 15
Re: 2017/18
Objavljeno:
28 Apr 2018, 19:50
Napisal/-a gapec10
Sobota, 28. 4.
GYM - 1:25 h
Hipertrofija - kvadri, push, triceps
Tek 4 min
Quad dominant squat 12/20/18/14x15 kg
Triceps pulldowns cable 15/12x36, 14x32, drop set
Front squat 3x8x60
Close grip bench press 12/10x55, 10x50
Landmine overhead press 12/12/10x50
DB fly (normal/inclined/inclined+supinated) 15/15/12x10
Triceps extensions DB 12x10, 9x10, 11x7.5
& triceps pulldowns red band 3x20
Toes-to-bars 3x5
& crunches 3x15
Cardio tek+hitra hoja 10 min
Re: 2017/18
Objavljeno:
30 Apr 2018, 22:11
Napisal/-a gapec10
Ponedeljek, 30. 4.
GYM - 1:10 h
Hipertrofija - zadnja loža, pull, biceps
Seated hamstring curls 17x13 kg, 13/14x14 kg
Machine chest supported rowing 20x45.5, 15/13x54.5
Reverse fly na pec decku 15/13/12x41
Biceps ledvička naprava 14/12/10x27.5
Romanian deadlift (hexbar) 3x10x84
Lying inclined bench DB row 3x12x20
Biceps hammer curls (hold) 14/11x12.5, 14x10
Pullups 7/5/4
Deadbug z elastiko v rokah 3x10 + crunches 3x15
After gym: low intensity cardio - hoja 47 min
Re: 2017/18
Objavljeno:
02 Maj 2018, 12:44
Napisal/-a gapec10
Torek, 1. 5.
GYM - 1:15 min
Hipertrofija - kvadri, push, triceps
Kolo par minut
Front squat 3x8x70
Close grip bench press 13/8x60, 12x50
Split squat (front rack position) 8/10/12x50 each
DB fly (normal/inclined/inclined+supinated) 15/12x12.5, 13x10
Triceps extensions DB 17/12/10x10
Landmine overhead press 10/9x55, 11x50 each
Quad dominant squat 18/17/14x12.5
Triceps pulldowns cable 20/18/15x36
Core stir the pot 3x
Sreda, 2. 5.
GYM - 1:20 h
Hipertrofija - zadnja loža, pull, biceps
Kolo 5 min
Seated hamstring curls 17/13/15x12
Cable row single arm 15x22, 12x22, 12x18
Romanian deadlift (hexbar) 3x10x54
Pullups 8/6/6
Lying inclined bench DB row 3x12x17.5
Reverse hyper 4x15
& toes-to-bar 4x6
Hammer curls 17/14/10x12.5 + dropset
Deadbug z elastiko v rokah 3x10 + crunches 3x15
Hyperextensions 3x10
Reverse fly na pec decku 3x na easy
Cable curls (pronated + supinated) 13+10 / 11+8 / 11+10 x 27.5
Re: 2017/18
Objavljeno:
12 Maj 2018, 20:46
Napisal/-a gapec10
Sobota, 5. 5.
ZUNAJ - 1:20 h
Štange (pullups, chinups, dips, pushups, knee raises)
Tek
Nedelja, 6. 5.
ZUNAJ - 50 min
Tek
Stopničke
Klanci
Sobota, 12. 5.
GYM - 1:30 h
Kolo ogrevanje 5 min
Cable row 15x54.5, 11x59, 11x54.5, drop set
Back squat 3x8x60
Lateral raises 3x z 2.5 kg
Close-grip bench press 15/12/12x50
Cardio finisher - porivanje sank + vlečenje za vrv par serij
Pallof press 6x
Hamstring curls yoga ball single leg 3x10 each
Overhead triceps extensions barbell 3x z 20kg
+Biceps preacher curls 3x z 7.5/10kg
Re: 2017/18
Objavljeno:
17 Maj 2018, 19:14
Napisal/-a gapec10
Torek, 15. 5.
GYM - 1:15 h
Kolo, ogrevanje
Veslanje v predklonu 14/11x60, 15/13x50
Single leg deadlift landmine 10x40, 2x10x60
Hip thrust 3x5x130
& reverse hyper 3x20 bw
Bent-over reverse fly 3x s 5 kg
& biceps barbell curl 3x
Preacher curls 3x
Rowing na trx 3x15
& deadbug 3x?
& crunches 3x
Sreda, 16.5.
GYM - 1:05 h
Kolo ogrevanje
Back squat 3x3x90
Push press 3x3x65
Bulgarian split squat (DB front rack) 3x10x20kg + dropset with bodyweight
Inclined DB bench press 13/12/12x20
Kickback triceps extensions lying 18x5, 2x15x7.5
& overhead triceps extension DB 3x10x15
Deadbug 2x
Četrtek, 17. 5.
GYM - 1:25 h
Kolo 4 min
Deadlift 3x6x110
DB row 15/12/11x27.5 each
Hyperextensions 90° 3x12x15
& toes-to-bar 3x8
Preacher curls DB 20/20/12x10 + dropset easy
Lying hamstring curls 15/12/10x20, dropsets: 10x15, 10x10
Vertical pull lats 12/12/10x50
Facepull seated cable row 3x10x18
Neutral grip cable curls 3x + dropset easy
Re: 2017/18
Objavljeno:
19 Maj 2018, 22:07
Napisal/-a gapec10
Sobota, 19.5.
GYM - 1:15 h
Kolo 3,5 min
Aktivacija
Hang power snatch 3x4x30
& overhead medicine ball throw 3x3 each side
Moč
Front squat s pavzo 7x70, 6x80, 3x90, 1x100
Close grip bench press 4x75, 6/6/5x70
Hipertrofija
Split squat (safety squat bar) 10/11/12x60 each (zadnja dropset: 12x BW, 12x BW partial ROM)
Triceps extensions DB 8x12.5, 15x10, 12x10 (zadnja dropset: 10x7.5, 10x5)
+chair dips 3x20
Lateral DB raises 3x15x5 (zadnja dropset 15x2.5, 15x1.25)
Core deadbug z 10kg 20/18/18
Dober trening
Re: 2017/18
Objavljeno:
24 Maj 2018, 15:38
Napisal/-a gapec10
Sreda, 23. 5.
GYM - 40 min
Drop jump 3x4
& medicine ball throw (leže iz prsi) 3x4
Good morning 3x15x40
& DB inclined row 3x15x15
Neutral grip pullups 10/7/5
& frog hip thrust 3x25
Bent-over reverse fly 3x15x5
& preacher curls 20/18/16x7.5
Hamstring curls seated 3x
Re: 2017/18
Objavljeno:
26 Maj 2018, 22:17
Napisal/-a gapec10
Sobota, 26. 5.
GYM - 1:05 h
Kolo 3 min
Drop jump 2x4 iz 20"
Power clean 3x3x50
Front squat 3x85, 2x3x90
Inclined DB bench press 10/9x25, 9x22.5
Triceps extensions DB 15/13/12x7.5
& inclined pushups 3x10
Step ups (controlled single leg squats) 3x5
Deadbug 3x20
& crunches 3x15
Re: 2017/18
Objavljeno:
29 Maj 2018, 21:14
Napisal/-a gapec10
Torek, 29.5.Basket na hard danes
GYM - 1:10 h
Kolo 3 min
Vertical pull (lat mach.) 16x41, 13/11/10x50
Hamstring seated curl 18x10, 15x12, 12x14 + dropset 3x8 easy
DB row 10/10/9x30 each
Preacher curls 13/12/11x10
Hipthrust (na petah, hamstring) 3x12x70
Romanian deadlift 3x12x40
Reverse fly DB na benchu 15/14/15x5
Reverse hyper 3x15
Hammer curls 20x12.5, 8x15, 10x12.5, (+dropsets: 8x10, 12x7.5, 16x5)
Core
Deadbug 2x18
Mcgill modified situp 3x10
Re: 2017/18
Objavljeno:
02 Jun 2018, 10:00
Napisal/-a gapec10
Sreda, 29. 5.
ZUNAJ - 1:00 h
Tek
Hoja/tek v klanec
10-15 min sotpničke, koordinacija (22x)
Dips 3x10 + Knee raises 3x15
Chinups 3x8 + Leg raises 3x10
Petek, 1. 6.
GYM - 1:10 h
Cable row 15/15/13x41
&Facepull cable 3x12x13.5
Good morning s pini 3x8x50
Inclined barbell bench press 10/9x50, 12x40
Walking lunges with KB 4x6x16 each
& sled push (quads eccentric) 5x30 korakov 95 kg
DB fly 20x7.5, 2x15x12.5
& delts raises 3x z 2.5kg
Biceps front lying 20/18/16x7.5
& hammer curls 20/18/16x10
Triceps extension barbell 3x12x20