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Do Whatever the Fuck You Wanna Do
progressive overload, squat, deadlift, bench press.
kalorije, makronutrijenti, mikronutrijenti.
Youtube:
Primjer treninga snage/hipertrofije
Primjer kraceg treninga hipertrofije/snage
Sve o prehrani
Sve o treningu -
Re: modifikovani 5/3/1trening log forumasa
dafuq did i just read?Originally posted by staragarda View PostComment
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Re: modifikovani 5/3/1trening log forumasa
CYCLE 7, WEEK 2, Bench DAY 3+:
SET1: 100 X 3
SET2: 110 X 3
SET3: 120 X 8+1
accessory: paused bench, propadanja, razlacenja kablovi, letenja u stranu bucicama, triceps kablovi dvorucni i jednorucni obrnuti hvat
edit: ^^hahaA fool takes no pleasure in understanding, but only in expressing his opinion.
If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.
* SHUT UP AND SQUAT *Comment
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Do Whatever the Fuck You Wanna Do
progressive overload, squat, deadlift, bench press.
kalorije, makronutrijenti, mikronutrijenti.
Youtube:
Primjer treninga snage/hipertrofije
Primjer kraceg treninga hipertrofije/snage
Sve o prehrani
Sve o treninguComment
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Re: modifikovani 5/3/1trening log forumasa
CYCLE 7, WEEK 2, Deadlift DAY 3+:
SET1: 145 X 3
SET2: 165 X 3
SET3: 190 X 11 -
160 x 5
130 x 10
deficit DL conventional: 125 x 8 - 3 serije
vratilo, incline bench db rows, one-armed cable rows, biceps s bucicama 5 serija i 3 s kablovima
komentar: banovana kreda
A fool takes no pleasure in understanding, but only in expressing his opinion.
If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.
* SHUT UP AND SQUAT *Comment
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Re: modifikovani 5/3/1trening log forumasa
zaboravio sam update-ati
ugl, OHP neki dan 80 x 7
a cucanj 145 x 9 nakon 170kg 1RMA fool takes no pleasure in understanding, but only in expressing his opinion.
If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.
* SHUT UP AND SQUAT *Comment
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Re: modifikovani 5/3/1trening log forumasa
CYCLE 7, WEEK 3, BENCH DAY 5/3/1:
set1 100 kg x 5
set2 110 kg x 3
set3 130 kg x 1+ => 4
paused bench: 80 x 11, 90 x 9, 90 x 8
dips: BW x 10, 20kg x 10, 40 x 9, 40 x 8, bw x 15
incline bench bucice 3 lagane serije
cable flies 4 serije
lateral raises, 3 serije s bucicama 3 sa kettlebellsima
triceps kablovi x 4 dvorucni, 2 serije jednorucno obrnuti hvatA fool takes no pleasure in understanding, but only in expressing his opinion.
If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.
* SHUT UP AND SQUAT *Comment
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Re: modifikovani 5/3/1trening log forumasa
CYCLE 7, WEEK 3, DEADLIFT DAY 5/3/1:
set1 160 kg x 5
set2 180 kg x 3
set3 200 kg x 1+ => 9
160 x 5
deficit DL conventional: 130 kg 3 x 6 (poprilicno easy dodavanje od 5kg ovdje kao po planu, samo sam smanjio broj ponavljanja, pa cu raditi x5 na 140kg, x4 na 150, x3 na 160 dok ne dodjem do heavy singles sa 180kg )
vratilo, 1 serija BW x 10 i 3 sa +10 kg
lat masina trokutasti hvat 3 serije
incline bench rows bucice sa 24 kg x 12, 4 serije
one arm cable rows 3 serije
t-nation shrugs na kosom benchu ala hardy - 3 serije
biceps: Z-sipka 4 serije, 3 serije kablovi neutralni hvat i 2 serije kablovi jednorucno
komentar: mozda vidite da vec par sedmica sve rasporedim u jednu sedmicu umjesto one planove sa 2+1 ili 4+1....nije zato sto mislim da je bolje ovako, vec jednostavno jer ne mogu stici na sve, nemam dovoljno slobodnog vremena - inace mnogo bolje se osjecam na 4+1, manje su i upale i sveA fool takes no pleasure in understanding, but only in expressing his opinion.
If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.
* SHUT UP AND SQUAT *Comment
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Re: modifikovani 5/3/1trening log forumasa
CYCLE 7, WEEK 3, OHP DAY 5/3/1:
set1 70 kg x 5
set2 75 kg x 3
set3 85 kg x 1+ => 6
65 x 11
incline bench pauza: 50 x 5, 60 x 10, 90 x 6, 90 x 6
dips: BW x 10, +20kg x 15 - 3 serije
lateral raises, bucice 4 serije kettlebells 3 serije
face pulls 3 serije, rear delt flies na kosom benchu 3 serije
triceps, 3 serije sa bucicama na kontrakosom benchu i 3 sa kablovimaA fool takes no pleasure in understanding, but only in expressing his opinion.
If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.
* SHUT UP AND SQUAT *Comment
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Re: modifikovani 5/3/1trening log forumasa
Ova druga vježba sa slike mi strašno dobro pogodi zadnje rame, ako je to ta što radiš, rear delt flyes...
http://www.fitness.com.hr/vjezbe/vje...na-ramena.aspxComment
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Re: modifikovani 5/3/1trening log forumasa
da upravo tako
A fool takes no pleasure in understanding, but only in expressing his opinion.
If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.
* SHUT UP AND SQUAT *Comment
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Re: modifikovani 5/3/1trening log forumasa
CYCLE 7, WEEK 3, SQUAT DAY 5/3/1:
set1 120 kg x 5
set2 135 kg x 3
set3 150 kg x 1+ => 8 isti broj ponavljanja samo +5kg
100 x 10 paused
sumo DL: 100 x 5 - tu sam nesto ''povrijedio'' u zadnjoj lozi, te sam poslije ovog zavrsio trening
evo i kako sam se usalio poslije 7 ciklusa
A fool takes no pleasure in understanding, but only in expressing his opinion.
If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.
* SHUT UP AND SQUAT *Comment
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Re: modifikovani 5/3/1trening log forumasa
jucer
CYCLE 8, WEEK 1, BENCH DAY 5+:
set1 85 x 5
set2 100 x 5
set3 115 x 5+ ---=> 9 + 1
isto kao prosli ciklus
poslije toga paused bench, propadanja, kosi bench bucice, razvlacenja kablovima i par vjezbica za triceps i srednje rameA fool takes no pleasure in understanding, but only in expressing his opinion.
If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.
* SHUT UP AND SQUAT *Comment
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Re: modifikovani 5/3/1trening log forumasa
CYCLE 7, WEEK 1, DEADLIFT DAY 5+:
set1 135 x 5
set2 160 x 5
set3 185 x 5+ ---=> 14 +5 kg
140 x 5 x 2
mislio sam raditi deload jer sam imao onu kao povredu zadnje loze ali zagrijao sam se i sve se cinilo oke tako da sam samo nastavio sa regularnim setovima (preskoci deficit deadlift ovaj put)
vratilo, lat pull down, incline bench veslanja bucicama, one arm cable rows, i biceps 2 vjezbe po 3 serijeA fool takes no pleasure in understanding, but only in expressing his opinion.
If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.
* SHUT UP AND SQUAT *Comment
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Re: modifikovani 5/3/1trening log forumasa
2 days ago
CYCLE 8, WEEK 1, OHP DAY 5+:
set1 60 x 5
set2 70 x 5
set3 80 x 5+ ---=> 8
60 x 11
u accessory isao incline bench sa pauzom, letenja za srednje i zadnje rame sa bucicama i kettlebells/kablovi, propadanja i par vjezbica za tricepsA fool takes no pleasure in understanding, but only in expressing his opinion.
If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.
* SHUT UP AND SQUAT *Comment
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