Mind Over Matter

Noro, kasn trening split ti je dal ...

Je kr naporno ja

Dan 2#

Push(power)

Flat bench press
1set: 102.5Kg-5reps
2set: 112.5Kg-5reps
3set: 115Kg-5reps

Seated barbell shoulder press
1set: 60Kg-6reps
2set: 70Kg-6reps
3set: 72.5Kg-6reps

Decline bench press
1set: 110Kg-6reps
2set: 112.5Kg-6reps

Weighted dips
1set: 40Kg-6reps
2set: 45Kg-6reps

Dumbell side laterall raises
1set: 10Kg-18reps 3-4 sec. time under tention
2set: 10Kg-15reps 3-4 sec. time under tention
3set: 10Kg-17reps 3-4 sec. time under tention

Barbell skull crushers
1set: 47.5Kg-6reps
2set: 52.5Kg-6reps

Rope pushdown
1set: 55Kg-12reps 3-4 sec. time under tention
2set: 60Kg-12reps 3-4 sec. time under tention
3set: 65Kg-10reps 3-4 sec. time under tention

Cardio: HIIT 5min+10min(20sec sprint+40sec. low)+5min total 20min

Dan 3#
Teža: 88.6Kg

Pull(power)

Overhand wide grip front pulldown
1set: 90Kg-7reps
2set: 100Kg-7reps
3set: 105Kg-7reps

Overhand bent over row
1set: 100Kg-5reps
2set: 105Kg-5reps
3set: 107.5Kg-5reps
4set: 110Kg-5reps

Rack deads (smitka)
1set: 150Kg-5reps
2set: 160Kg-5reps

T-bar row
1set: 90Kg-5reps
2set: 90Kg-5reps
3set: 97.5Kg-5reps

Rope facepulls
1set: 75Kg-12reps 3-4 sec. time under tention
2set: 80Kg-12reps 3-4 sec. time under tention
3set: 80Kg-12reps 3-4 sec. time under tention
4set: 85Kg-12reps 3-4 sec. time under tention

Standing barbell curls
1set: 47.5Kg-6reps
2set: 52.5Kg-6reps
3set: 55Kg-6reps
4set: 55Kg-6reps

AB's cable pulldowns
3sets 95Kg-15reps +55sec plank

Dan 4#

Refeed =)

Cardio 400 Kcal

lepe teže bravo! Imam vprašanje. Kdaj jemlješ kreating in koliko, kako je z netrening dnevi pri kreatinu.. In še kdaj bi začel uvajati refeed, ker sm bil zej en teden na deficitu in zaenkrat še ni lakote ampak kdaj bi po tvoje začel uvajati refeed? Hvala in bom spremljal naprej )

lepe teže bravo! Imam vprašanje. Kdaj jemlješ kreating in koliko, kako je z netrening dnevi pri kreatinu.. In še kdaj bi začel uvajati refeed, ker sm bil zej en teden na deficitu in zaenkrat še ni lakote ampak kdaj bi po tvoje začel uvajati refeed? Hvala in bom spremljal naprej )

Lp uVex,

Kreatin načeloma vzamem pred treningom iz navade ( ni pa pomembno kdaj ga vzameš), vzamem po 5g. Na netrening dneve tudi vzamem kreatin, ko se spomnem. Nimam neke določene ure. Refeed dneve sem vključil takoj, ko sem imel deficit.

Predlagam, da si sam izbereš dan v tednu kdaj bi ga imel (npr. sobota) in imaš refeed vedno na ta dan.
Predlagam, da jih takoj vključiš, ker definitivno ne škodijo, prej pomagajo

a mi lahko samo poveš če imam trenutno 2200 kcal (50-60g M, 150g B in ostalo OH) za koliko dvignem oh na reefeed dan in kako z drugimi hranili, kalorijami na ta dan ? Hvala ga sam tudi jemljem 5g vsak dan nedoločen čas pa sem mislil, da to ni čisto ok .. )

Na refeed dneve dvigneš za cca 100OH, maščobe in beljakovine ne spreminjaš

Dan 5#

Legs(Hyper)

Sumo DL
1set: 125Kg-12reps 3-4 sec. time under tention
2set: 130Kg-12reps 3-4 sec. time under tention
3set: 132.5Kg-12reps 3-4 sec. time under tention
4set: 135Kg-12reps 3-4 sec. time under tention

Hack barbell squat
1set: 80Kg-12reps 3-4 sec. time under tention
2set: 90Kg-12reps 3-4 sec. time under tention
3set: 90Kg-12reps 3-4 sec. time under tention
4set: 92.5Kg-12reps 3-4 sec. time under tention

Seated leg curls
1set: 90Kg-15reps 3-4 sec. time under tention
2set: 95Kg-15reps 3-4 sec. time under tention
3set: 95Kg-15reps 3-4 sec. time under tention

Walking lounge
1round: 15Kg-40steps
2round: 15Kg-40steps
3round: 15Kg-40steps
4round: 17.5Kg-40steps

Leg press calf raises
1set: 130Kg-20reps 3-4 sec. time under tention
2set: 140Kg-25reps 3-4 sec. time under tention
3set: 140Kg-20reps 3-4 sec. time under tention
4set: 140Kg-21reps 3-4 sec. time under tention
5set: 140Kg-21reps 3-4 sec. time under tention

Opomba: Počutje zelo dobro!! 2 teden v deficitu in moč ševedno narašča.
Telesna teža po refeedu: 88.7Kg

A se v 4Pju tud upaš tok dret k v tivoliju

Dan 6#

Push (Hyper)

Dumbell shoulder press
1set: 27.5Kg-12reps 3-4 sec. time under tension
2set: 30Kg-12reps 3-4 sec. time under tension
3set: 30Kg-11reps 3-4 sec. time under tension

Incline barbell chest press
1set: 60Kg-10reps 3-4 sec. time under tension
2set: 62.5Kg-10reps 3-4 sec. time under tension
3set: 62.5Kg-10reps 3-4 sec. time under tension
4set: 70Kg-9reps 3-4 sec. time under tension

Cable crossovers
1set: 30Kg-15reps 3-4 sec. time under tension
2set: 35Kg-15reps 3-4 sec. time under tension
3set: 35Kg-13reps 3-4 sec. time under tension

Hammer press
1set: 30Kg-9reps 3-4 sec. time under tension
2set: 30Kg-10reps 3-4 sec. time under tension
3set: 30Kg-9reps 3-4 sec. time under tension
4set: 30Kg-10reps 3-4 sec. time under tension

Dumbell side lateral raises
1set: 10Kg-18reps 3-4 sec. time under tension
2set: 10Kg-18reps 3-4 sec. time under tension
3set: 10Kg-15reps 3-4 sec. time under tension
4set: 10Kg-15reps 3-4 sec. time under tension

Tricep cable pushdowns
1set: 45Kg-20reps 3-4 sec. time under tension
2set: 45Kg-18reps 3-4 sec. time under tension
3set: 45Kg-15reps 3-4 sec. time under tension

Overhead rope extention
1set: 30Kg-15reps 3-4 sec. time under tension
2set: 30Kg-15reps 3-4 sec. time under tension
3set: 30Kg-15reps 3-4 sec. time under tension

AB Rope pulldowns
3sets: 95Kg-15reps + 55sec plank