močmočmoč - 2k14

Back/triceps/rear delts - power (tt:87,7 kg)

A. Sumo deadlift: 3x5x180kg
B.Weighted chin-ups: 3x6xBW+12,5kg
C. Barbell rows: 3x5x105kg
D. Upright db rows enoročno: 6x36kg, 2x6x34kg
E. Skullcrushers ez štanga: 45kgx6,7(teža šteta samo s koluti)
F. One-arm db extension: 6x14kg, 5x16kg

Včeraj zvečer še en trening:

Chest/delts/biceps:

A. Incline db press: 3x6x38kg
B. db flies: 3x6x24kg
C. Weighted dips: 3x6xBW+30kg
D. OHP: 4x62,5kg, 3x62,5kg, 6x52,5kg
E. db lateral raises: 6x16kg, 6x14kg
F. bb curls: 6x30kg, 6x35kg(teža brez štange)
G. preacher curls:6x30kg, 6x25kg(teža brez štange)
H. DB hammer curls: 2x6x28kg

Danes pa noge:

A. Box squat: 5x140kg, 2x3x160kg
B. Sumo deadlift: do 1x200kg
C. Leg extension enonožno izmenično: 6x65kg, 6x75kg
D. Leg curl enonožno izmenično(+resistance bands): 2x6x45kg
E. SLDL: 6x95kg, 6x100kg

Back/triceps - repetition:

A. Weighted chin-ups: 2x8xBW+5kg
B. Seated cable rows WG: 3x8-10
C. Seated cable rows enoročno: 3x8
D. cable lat-rows ala nunez: 3x8
E. Triceps pushdown: 2 različni varianti vse skupaj 4-5 serij po 6-10pon
F. CGBP: 2x10

+Abs

Chest/Delts/Biceps - repetition

A. Incline db press: 8x34kg 8x36kg
B. Bench press: 3x8x80kg
C. db flies: 2x12x18kg
D. standing one-arm db press: 8x16kg, 2x8x18kg
E. cable lateral raises: 2x10-12
F. db hammer curls: 8x30kg, 8x28kg, 10x28kg
G. cable curls: 12x15kg, 12x12,5kg
H. seated db curls enoročno: 12x12kg

+2 superserije za trebušne, strečing

Legs - repetition

A. Deadlift: 3x8x140kg(touch'n go varianta)
B. Leg extension enonožno: 3x10
C. Leg press enonožno: 2x8 +12(z obema nogama)
D. Seated leg currls w/ resistance bands: 2x10
E. SLDL: 2x10
F. meča stoje smithka: dropset

+abs, strečing

Back/triceps/rear delts

A. 2xSS: Straight-arm pulldown x8+Lat-pulldown wide grip x8
B. 2xSS: lat-row ala nunez x10+Bent-over rows underhand grip x8
C. Seated cable rows: dropset 8+8+8
D. 2xSS: face pullsx10+wide grip upright row štanga x10
E. 2xSS: triceps pushdown x10+ cgbp x8
F. 2xSS: underhand grip pushdown x10+ cable overhead extension x10
G. Weighted dips: dropset 8xBW+10kg + 6xBW+5kg + 6xBW

Včeraj: Chest/Delts/Biceps - superserije (TT: 88,9kg)

A. 2xSS: Machine chest press x10+ cable crossover kleče x10
B. 2xSS: Incline db flies x10+ BW dips 8x
C. Dropset bench press: 8x80kg, 6x70kg, 3x60kg
D. 2xSS: seated lateral raises x10+ ohp 8x50kg
E. dropset upright rows: 8+8+8
F. 2xSS: EZ curls x10 +chin-ups x6
G. 1xSS: preacher curls x10+db curlsx8
H. dropset cable curls: 8+8+8

Danes zjutraj: Legs - superserije (TT: 87,3kg)

A. 2xSS: Leg extension x12+ front squat smithka x8
B. 2xSS: Leg extension x10+leg press x10
C. Dropset vertical leg press smithka: 10,10,10
D. 2xSS: seated leg curl x10+cable leg pull-throughx10(tu me je pri drugi seriji, zaradi nepravilnega sunkovitega giba zategnilo v desni strani križa, zato potem samo še foam rolling in planki)

zvečer: celo telo pump varianta vse 25+5x5(leg extension, leg curl stoje, lat-pulldown, chest press, lateral raises, curls, triceps pushdown). Trening končan v slabe pol ure.

Back/triceps/rear delts - power (tt:86,2kg)

A.Weighted chin-ups: 3x6xBW+15kg
B. Barbell rows: 5x80,80,90kg
C. Lat-pulldown enoročno: 8,8,6
D. Upright db rows enoročno: 3x6x38kg
E. CGBP: 6x80kg, 5x85kg, 6x85kg
F. Skullcrushers ez štanga: 5x50kg, 2x8x40kg(teža šteta samo s koluti)
G. overhead db extension: 8x30kg, 8x36kg

+abs, strečing, foam rolling

Chest/delts/biceps:

A. Incline db press: 40kgx6,6,5
B. db flies: 3x6x28kg
C. Weighted dips: 2x6xBW+30kg
D. OHP: 3x6x50kg
E. db lateral raises: 2x6x18kg
F. bb curls: 2x6x40kg(teža brez štange)
G. preacher curls:2x6x30kg(teža brez štange)
H. DB hammer curls: 6x34kg, 8x26kg

Ker se mi je zdelo koleno OK sem šel danes po dolgem času klasične počepe delat.

Legs - power

A. Back squat: 5x5x120kg
B. Sumo deadlift: do 1x5x170kg
C. Leg curl: 2x8
D. Lunges: 2x6

+Abs, foam rolling

Opažam, da je moj problem pri počepu(low bar) da neznam imet hamsov ves čas pod tenzijo(sploh ko grem pod paralelo) in/ali pa so prešibki zato sem zelo švoh iz luknje oz. mi rit povleče preveč nazaj. Tako da bo treba delat na temu. Je pa čisto drug filing delat počep s cca 10kg nižjo TT.