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modifikovani 5/3/1 trening log forumasa

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  • #61
    Re: modifikovani 5/3/1trening log forumasa

    tako je...al ova u ovoj teretani mi ne odgovara bas..

    i jeb0te uvijek zboravim dipseve s tezinom ubacit u bench day..

    danas odmor dogovorili se ja i frend da se idemo ubit
    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

    Comment

    • #62
      Re: modifikovani 5/3/1trening log forumasa

      tako je...al ova u ovoj teretani mi ne odgovara bas..

      i jeb**e uvijek zboravim dipseve s tezinom ubacit u bench day..

      danas odmor dogovorili se ja i frend da se idemo ubit
      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

      Comment

      • #63
        Re: modifikovani 5/3/1trening log forumasa

        CYCLE 1, WEEK 2, SQUAT DAY 3+:


        SET1: 90 X 3
        SET2: 105 X 3
        SET3: 115 X 13


        paused front SQ: 3 serije 70 x 10-12
        sumo DL: speed sets/rad na formi: 100 kg 4 serije x5
        leg extension 3 serije x 10-15
        listovi
        biceps curls 3 serije


        komentar: kupio ''starke'', isplatilo se za cucanj i DL, vise mi ne klize noga na DL a za cucnju se osjecam puno sigurnijim, isprobajte sami preporucujem

        danas ide bonus dan odmora...
        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

        • #64
          Re: modifikovani 5/3/1trening log forumasa

          Zar ti nisi rekao da ne radiš ekstenziju nikad?

          Comment

          • #65
            Re: modifikovani 5/3/1trening log forumasa

            Originally posted by mile View Post
            Zar ti nisi rekao da ne radiš ekstenziju nikad?
            ne volim je, presa/iskorak/cucanj sve smatram da je bolje od ekstenzije, samo sam bio mnogo umoran pa odlicno samo dodati 3 serije, bolje nego preskociti
            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

            • #66
              Re: modifikovani 5/3/1trening log forumasa

              jaooo... vi se već pravo uhodali u trening, ljubomoran sam

              ja još ne počinjem, nisam ni u gymu bio ima već 2 tjedna (ni na forumu), baš sam se odmorio, ono ful.. već mi fali dizanje željeza


              ide to vama dobro, vidim, pratit ću vas dok ne počnem, pa javim kad se pridružim, ne znam ni maxove više koji su mi, defka, odmor, sigurno su pali dosta, al nema veze, ciljam visoko na masi
              The day you started lifting is the day you became forever small. Because you will never be as big as you want to be. Or as you think you are.

              Fak me, right?

              Comment

              • #67
                Re: modifikovani 5/3/1trening log forumasa

                ^^polahko ali sigurno, ici ce to


                eto vec smo(skoro) 5/3/1 trio fantastico
                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

                • #68
                  Re: modifikovani 5/3/1trening log forumasa

                  hehe mene jedino brine faks... valjda cu stici kad pocne
                  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

                  Comment

                  • #69
                    Re: modifikovani 5/3/1trening log forumasa

                    week 2, DAY 2- Sumo Deadlifts 90x3 100x3 115x7

                    Accessory Work:
                    Pull Ups (3 sets). bw x 8 10kg x 8 10kg x 8 (rame me pocelo boliti..drugi put bez kilaze i forma tip top..)
                    Pendlay Barbell Rows (3 sets). 50 x 8 60 x 8 70 x 6
                    dumbell Rows (jendom rukom)(3 sets). 25kg x12 45 x10 45x10
                    ZE Barbell Curl (3 sets). 30kg+ZE x 8
                    dumbell neizmjenicnol (3 sets). (22kg x14 u superseriji s 12kg x 14 ) x3

                    after trening:
                    zaforum.jpg lol, ljevi biceps i rame veci..boze moj..
                    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

                    Comment

                    • #70
                      Re: modifikovani 5/3/1trening log forumasa

                      CYCLE 1, WEEK 3, BENCH DAY 5/3/1:

                      set1 90 kg x 5
                      set2 100 kg x 3
                      set3 115 kg x 1+ => 5

                      incline bench kao prosle sedmice, incline s bucicama preskocio, dips kao prosle sedmice i 1 vjezba za triceps

                      komentar: skracena verzija treninga, lose raspolozenje kisa i tako to malo je negativno uticalo na mene, mislio sam imati makar 6-7 ponavljanja ali bice to bolje na sl. pokusaju sigurno
                      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

                      • #71
                        Re: modifikovani 5/3/1trening log forumasa

                        CYCLE 1, WEEK 3, DEADLIFT DAY 5/3/1:

                        set1 90 kg x 5
                        set2 100 kg x 3
                        set3 115 kg x 1+ => 13

                        weighted pullups: BW x 12
                        +10kg x 10
                        +15kg x 8
                        BW x 10

                        rows na masini 4 serije, incline bench rows s bucicama 4 serije

                        biceps: hammer curls 4 serije i incline bench db curls 3 serije

                        komentar: imam blagu temperaturu malo sam bolestan pa i nije toliko lose, deadlift sam ipak dobro pogodio a ukupni volumen sam malo smanjio i izabrao malo lakse vjezbe poslije DL i vratila..

                        sutra vjerovatno pauza
                        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

                        • #72
                          Re: modifikovani 5/3/1trening log forumasa

                          CYCLE 1, WEEK 3, OHP DAY 5/3/1:

                          OHP
                          set1 50x5
                          set2 65 x 3
                          set3 70 x 1+ => 10

                          poslije ovog je islo maksiranje, svake 3. sedmice cu to raditi na jednom liftu, ovaj put OHP:
                          75 x 1
                          85 x 1
                          90 x 1
                          95 fail

                          incline paused bench:
                          60 x 12
                          80 x 8
                          90 x 7
                          90x 6

                          seated OHP s bucicama: 22 x 12, 26 x 10, 30 x 10,

                          lateral flies 4 serije, na masini jos 2
                          face pulls 3 serije, trapez 3 serije
                          triceps push downs 40kg x 8, 3 serije

                          komentar: dobar trening, kompletno sam ozdravio i osjecam se opet okay...ovo maksiranje cu raditi samo na jednom liftu svkakog ciklusa da ne opteretim puno CNS
                          preparing for squat day !
                          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

                          • #73
                            Re: modifikovani 5/3/1trening log forumasa

                            CYCLE 1, WEEK 3, SQUAT DAY 5/3/1+:


                            90 x 5
                            110 x 3
                            125 x 1+ => 11


                            sumo DL: 5-6 serija dok nisam stigao do 170 x 9-10

                            paused front squats, 3 serije, 70 x 10, 70 x 10, 80 x 9

                            pressa, 3 serije po 15

                            leg curls, 2 serije

                            listovi sjedeci i stojeci po 3 serije

                            biceps: hammer curls - zagrijava pa 2 serije 24ke x 6
                            curls s kablovima(ono gdje se radi razvlacenje) 20 x 12-15... 3 serije

                            komentar: dobar trening, 1 ciklus zavrsen, za sad sam zadovoljan sa svim i kako izgledam i kakvi su treninzi

                            IDEMO DALJE
                            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

                            • #74
                              Re: modifikovani 5/3/1trening log forumasa

                              CYCLE 2; TRAINING MAX:

                              Bench: 122,5 kg
                              Deadlift: 185 kg
                              OHP: 77,5 kg
                              Squat: 135 kg



                              samo lagano, ''slow and steady wins the race''
                              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

                              • #75
                                Re: modifikovani 5/3/1trening log forumasa

                                sta je OHP?

                                Comment

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