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  • #61
    Re: Megara training log

    blesonja jedan, pa niš ne čitaš!! čuj kako mi izgleda trening nogu, misliš da ne radim squat? pa meni ne može trening proći bez squata završila sam sa 5x5, vjerovatno ću krenuti 5/3/1, u medjuvremenu idem u gym kad stignem, tj 3x sedmično, radim DL-SQ-DL, jedan DL day mi je uparen sa ledjima i listom, drugi DL day sa rukama i benchpressom i tako. a SQ day je za noge i gluteus.



    EDIT: nisam se dobro izrazila u prethodnom postu, vjerovatno te je to zbunilo, mislila sam reći da ne MAXIRAM SQ dok nisam potpuno sigurna da smijem izaći. jer ako padnem, gotovo
    Last edited by Megara; 19-03-14, 17:31.
    ``And I found, that I could channel that anger towards lifting. Could channel the anger, aggression and all that kind of crap onto weights, and what that would do is that would make me stronger and build up this shell around me that people couldn't penetrate. And I liked that, being in control.`` George Leeman

    "I don't have dreams, I have goals.'' - Harvey Specter

    Comment


    • #62
      Re: Megara training log

      bravo

      Comment


      • #63
        Re: Megara training log

        Originally posted by Megara View Post
        blesonja jedan, pa niš ne čitaš!! čuj kako mi izgleda trening nogu, misliš da ne radim squat? pa meni ne može trening proći bez squata završila sam sa 5x5, vjerovatno ću krenuti 5/3/1, u medjuvremenu idem u gym kad stignem, tj 3x sedmično, radim DL-SQ-DL, jedan DL day mi je uparen sa ledjima i listom, drugi DL day sa rukama i benchpressom i tako. a SQ day je za noge i gluteus.



        EDIT: nisam se dobro izrazila u prethodnom postu, vjerovatno te je to zbunilo, mislila sam reći da ne MAXIRAM SQ dok nisam potpuno sigurna da smijem izaći. jer ako padnem, gotovo
        sad je jasnije gdje si i sta si, citao sam između redova, ubuduce citam red po red, squat po squat, sve u svemu, gl
        KMG - kilogram mišića godišnje ;/

        Comment


        • #64
          Re: CHAT

          hoću i ja da pišem malo..bilo bi mi drago kad bi komentarisali da znam gdje su mi greške
          (btw stidim se kao da mi je prvi put na forumu )

          Evo prva tri dana, sq, ohp i dl, sutra je bp

          CYCLE 1, WEEK 1, SQ DAY, 5+ :
          (TM= 80% od 1RM, znaci=64kg)

          ~warm up: @ 40% x 5 = 24kg, 50% x 5 =32kg i 60% x 3 =38kg~

          radne serije:

          65%= 42 x 5
          75%=48 x 5
          85%= 54 x 5+ ... =>11

          Accessory:
          -leg curl 3x10 [10kg,10kg,7kg]
          -leg press 4x15-20 [30,40kg]
          -goblet squat 3-4x15-20 [db 14kg]
          -walking lunges 3 djira sa db 6kg
          -bodyweight bulgarian split sq 3x
          __________________________________________________ ___________

          CYCLE 1, WEEK 1, OHP DAY, 5+ :
          [TM= 80% od 1RM-a= 20kg]

          ~warmup: @40% x 5 8kg, 50% x 5 10kg, 60% x 3 12kg ~

          radne serije:
          65%= (trebalo je 13, 15, 17 ali nema takvih tegova pa sam) 14 x 5
          75%=16 x 5
          85%=18 x 5+ ... =>11

          note: forma mi je noobovska, no s obzirom da slabo radim ohp, dobro je
          gledam klipove, valjda ce nesto uci u glavu

          Accessory:
          seated db ohp 3 x oko15-20 [db=4kg]
          paused BP 3x12 [14kg]
          side raises db 3x15-20 [4kg]
          facepulls 3x15-20 [20kg]
          dips na kontrategu 3x8-10 [45kg]
          malo planks i sklekovi
          __________________________________________________ ___________
          CYCLE 1, WEEK 1, DL DAY, 5+ :

          mislim da sam uzela premal TM za DL (isti kao i za SQ tj 64kg)

          ~warm up: @ 40% x 5 = 24kg, 50% x 5 =32kg i 60% x 3 =38kg~

          radne serije:

          65%= 42 x 5
          75%=48 x 5
          85%= 54 x 5+ ... =>20, moglo je i jos 3 grindera

          Accessory:
          bentover rows 3x8-10 [34kg]
          zgibici na kontrateg spravi, 3x10 [50kg]
          one arm rows db 3x15 [db 8kg]
          face pulls 3x20 [15kg]
          mnogo vjezbi za biceps, barem 6-8 serija, curls for the gurls..wait what ?
          malo bw hiperekstenzije 3-4x20
          2x plankovi

          note: prvi put u zivotu radila DL da nije iz deficita (izmjerila tacno 22.5cm do sredine sipke od poda, nisam znala da se tako mjeri, da je to fiksan oly pprecnik, do sada sam radila uvijek iz velikog deficita jer je poluprecnik mojih tegova od 10kg samo 13cm..jos se ja cudim sto mi je forma k)..osjecaj super, sve kako treba, pokret, tajtness, snaga...
          __________________________________________________ ___________
          ``And I found, that I could channel that anger towards lifting. Could channel the anger, aggression and all that kind of crap onto weights, and what that would do is that would make me stronger and build up this shell around me that people couldn't penetrate. And I liked that, being in control.`` George Leeman

          "I don't have dreams, I have goals.'' - Harvey Specter

          Comment


          • #65
            Re: CHAT

            sta se mucis s racunanjima...http://www.strstd.com/

            DL povecaj za duplo vise nego sto si htjela sljedeci ciklus.. dakle za 10 kg, jelda.

            btw cini im se glupkast asesori za SQ,ubaci paused SQ,.. , te previsoka ponavljanja u svim asesori vjezbama(vecini makar, npr ohp bucicom od 4 kg..wtf..ide to sa 8 kg makar.. itd =) )
            sampo rokaj bit ce uspjeha
            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


            • #66
              Re: CHAT

              ja...strong pussy leg workout

              ubaci malo ozbiljnijih vjezbi, jedina stvar od tih koja ti treba hipertrofijski je leg curls na kraju treninga jer je tesko tako stimulirati misice compound vjezbama
              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


              • #67
                Re: Megara training log

                o da, da u pravu si za glup acc, ja zaboravila ponijeti papir sa accessory vježbama taj prvi dan i šta ću, uzela ovo treninzi su mi prelaki, u ohp dan i juče sam još išla i trčati..nuff said..

                Originally posted by staragarda View Post
                DL povecaj za duplo vise nego sto si htjela sljedeci ciklus.. dakle za 10 kg, jelda.
                ne kontam?

                Originally posted by TripleZ View Post
                jedina stvar od tih koja ti treba hipertrofijski je leg curls na kraju treninga jer je tesko tako stimulirati misice compound vjezbama
                baš super e, s obzirom da je to jedina mašina na kojoj radim sa 10kg i ni makac godinama i još je užasno postavljena tako da se može namjestiti samo do određene visine i meni naravno ne odgovara i najviše osjetim donja leđa a ne glutes i hamzies -.-
                Last edited by Megara; 13-04-14, 13:13.
                ``And I found, that I could channel that anger towards lifting. Could channel the anger, aggression and all that kind of crap onto weights, and what that would do is that would make me stronger and build up this shell around me that people couldn't penetrate. And I liked that, being in control.`` George Leeman

                "I don't have dreams, I have goals.'' - Harvey Specter

                Comment


                • #68
                  Re: CHAT

                  aaaaaaaa skontala sam, znači na kraju ciklusa umjesto onog +5kg da dodam 10? može ! a na BP 2.5 ili ? to na TM mislim
                  ``And I found, that I could channel that anger towards lifting. Could channel the anger, aggression and all that kind of crap onto weights, and what that would do is that would make me stronger and build up this shell around me that people couldn't penetrate. And I liked that, being in control.`` George Leeman

                  "I don't have dreams, I have goals.'' - Harvey Specter

                  Comment


                  • #69
                    Re: Megara training log

                    svaki ciklus nakon 3 tjedna odradena povecavas liftove za 2,5 kg gornji dio tjela i 5 kg donji dio tjela, ti povecaj DL za 10 kg TM.

                    edit:evo skuzila si.
                    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: Megara training log

                      Inb4 Megara quits as usual.

                      Malo offtopica, al kad je staragarda tu pa da ga pitan. Koja je prica s tobom, jel treniras, kako napredujes, sta se desava? Nista ne logas...
                      Last edited by Maximus1950; 13-04-14, 14:08.

                      Comment


                      • #71
                        Re: CHAT

                        ti šuti na tebe sam ljuta bar još deset dana.



                        srs.




                        edit: SG se psihički sprema za ketozu
                        ``And I found, that I could channel that anger towards lifting. Could channel the anger, aggression and all that kind of crap onto weights, and what that would do is that would make me stronger and build up this shell around me that people couldn't penetrate. And I liked that, being in control.`` George Leeman

                        "I don't have dreams, I have goals.'' - Harvey Specter

                        Comment


                        • #72
                          Re: CHAT

                          Hahah aj ne kmeci, nisan ti ja kriv sta si osjetljiva.

                          Btw, proba san sinoc plazma keks na poslu i stvarno ne svacan sta je toliko posebno kod njega, losija verzija Petit Beurrea, a ni on nije nesto. Kolege su me malo cudno gledali jer san nakon svakog zalogaja punih ustiju vika "ZNACI PLAZMA BRATE!".
                          Last edited by Maximus1950; 13-04-14, 14:18.

                          Comment


                          • #73
                            Re: CHAT

                            Originally posted by Maximus1950 View Post
                            Koja je prica s tobom, jel treniras, kako napredujes, sta se desava? Nista ne logas...
                            Originally posted by Megara View Post
                            edit: SG se psihički sprema za ketozu
                            treniram, logujem, ali ne postam iz dva razloga. 1. što su smiješne kilaze iako napretka ima 2. što mi nisu bitne trenutni ni kilaze ni logovanje ni snaga već da skinem salo, a to je otislo sve u k, nikako da krenem ozbiljno.

                            kao sto meg nagada, vjerovatno cu puknut keto jer drugacije nikad necu uspijeti. nema za mene dispiline na regular deficitu, ili deficitu uz IIFTYM ili neki carb cycling...
                            edit: LOL ZA PLAZMU xD
                            Last edited by staragarda; 13-04-14, 14:33.
                            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


                            • #74
                              Re: CHAT

                              Sve neki IIFYM luzeri pisu u ovom topicu
                              I prefer to be a dreamer among the humblest, with visions to be realized, than lord among those without dreams and desires.
                              ----------------------------------------------------------------
                              Always loved and never forgotten. 30.1.2010 Rest in peace

                              Comment


                              • #75
                                Re: CHAT

                                sve IIFYM luzeri i sad se nasao jos ethyl ester mega luzer
                                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

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