maxi maxi zlocest je..tr tr tr trrrr, uvijek nesto zbog njega pisem, snimam. lol
pocetna kilaza 105 kg BF ~ 30% , 13.4. 100 kg BF ~ 27%.
prehrana vijeciti problem, par dana deficit, par dana suficit (+1000kcal, + 2000kcal)..
prije nego sam krenuo sam napravio par treninga maksiranja svih liftova, da znam sto unjeti u calc( nakon pola godine stanke lol ).
nisu pisane serije zagrijavanja niti sve radne serije glavnih vjezbi vec samo one s +.
C1-TM-
BP 1x105
DL 1x130
OHP 1x50
SQ 1x110
10.3.2014.
C 1,W 1, DAY 1- Bench Press 80x8 (5+)
Accessory Work:
Incline DB Press (3 sets). 25x8
Incline DB Flys (3 sets).15x6
Dips 3x8
Tricep Pushdowns (3 sets).
Triceps bucicom 10kgx12 12x8
11.3.2014.
C 1,W 1, DAY 2- Deadlift 100x12 (5+)
Veslanje x3
Lat masina x3
Naizmjenicno bucicama za biceps (drop set) x3
Koncentracijski za biceps (do otkaza) x2
12.3.2014.
C 1,W 1, DAY 3- OHP 40x8 (5+)
Accessory Work:
Incline Bench Press (4 sets). 50 kg x 6
Side raises
...
13.3.2014.
C 1,W 1, DAY4- Squat 85x8 (5+)
Accessory Work:
FSQ 40x6 40x8 40x6 50x4 50x6 (nesto paused, nesto ne)
Iskorak DB 15kg x 6-8 x 4
SL DL DB 25 kg x 8 x 3
Sjedeci listovi x3
14.3.2014.
C1, W2, DAY1- Bench press 85x6 (3+)
Accessory Work:
Incline DB Press (3 sets). 25x8
Incline DB Flys (3 sets).12.5x8-12
Letenje na spravi x3
Tricep Pushdowns (3 sets).
Triceps bucicom 12x8
17.3.2014.
C 1,W 2, DAY 2- Deadlift 105x8 (3+)
Veslanje, sipkom x3, sprava x3
Lat masina x3 super serije (siroko usko)
Naizmjenicno bucicama za biceps (drop set) x3
Trapez DB 25 x6 x2, 15x10x1
18.3.2014.
C 1,W 2, DAY 3- OHP 40x12 (3+)
Accessory Work:
Incline Bench Press (paused). 40 kg x 4, 60 kg x 4, 70 kg x 4, 75 kg x 8(bez pauze), 60 x 3 (paused)
Side raises x3
Face pulls x3
Shrugs x3(drop set)
Side raises (za zadnje rame, prije toga shrug dodatno) x2
13.3.2014.
C 1,W 2, DAY4- Squat 90x9 (3+)
Accessory Work:
Konvencijonalni DL 40x6 60x6
Sumo DL 80x6
Iskorak DB 12,5 kg x 6; 17,5 kg x6; 20kg x6
Sjedeci listovi x3
21.3.2014.
C1, W3, DAY1- Bench press 90x8 (1+)
Accessory Work:
Incline DB Press (3 sets). 25x8
Incline DB Flys (3 sets).12.5x8-12
Dips x3
Tricep Pushdowns (3 sets).
Triceps bucicom 12x8
24.3.2014.
C 1,W 2, DAY 2- Deadlift 110x12 (1+) https://www.youtube.com/watch?v=T9g4iABzmig
Veslanje x3
Lat masina x3
Naizmjenicno bucicama za biceps (drop set) x3
Koncentracijski za biceps (do otkaza) x2
25.3.2014.
C 1,W 3, DAY 3- OHP 40kg (1+), ali sam odradio 50kg x 5
Accessory Work:
Incline Bench Press (paused). 40 kg x 4, 50 kg x 4, 60 kg x 4, 70 kg x 3, 70 kg x 6 (bez pauze), 60 x 6 - puno slabiji, vjerovatno zbog zesce odradenog OHP-a i umornog trapa od deadlift dan prije( lijevo rame bjezalo naprijed ).
DB OHP 7kg, 15kg x 8, 20kgx8, 22,5 x 8, 25 x6
side raise x3
side raise za zadnje x5
Face pulls x3
27.3.2014.
C 1,W 3, DAY4- Squat 95x6 (1+)
Accessory Work:
SQ 50x6 x 3 paused
Leg press s 20 kg
Sjedeci listovi x3
C2-TM-
BP 1x110
DL 1x140
OHP 1x55
SQ 1x120
28.3.2014.
C2, W1, DAY1- Bench press 85x12 (5+)
Accessory Work:
Incline DB Press (3 sets). 15x8, 25x8, 30x8 x3
Incline DB Flys (3 sets).15x10 17,5 x 8 20 x 8
Dips x2
Tricep Pushdowns (4 sets).
Triceps bucicom 12x8
24.3.2014.
C 2,W 1, DAY 2- Deadlift 100x8 (5+) (krivi TM unio u kalkulator) -.- dead stop
Lat masina x3
Veslanje x3
Naizmjenicno bucicama za biceps (drop set) x3
Koncentracijski za biceps x2
31.3.2014.
C 2,W1, DAY 3- OHP 40kg (5+) x8-12 ?
Accessory Work:
Incline Bench Press (paused). 40 kg x 4, 60 kg x 4, 70 kg x?, 80 kg x 6 (bez pauze),50 x 14
DB OHP 10kg, 15kg x 8, , 25 x6 x3
side raise x3 15kg
side raise za zadnje x3 10kg
2.4..2014.
C 2,W 1, DAY4- Squat 90x12 (5+)
Accessory Work:
SQ paused 80x6 x2-3
Iskorak DB 15kg x 6-8 x 2
Sjedeci listovi x3
3.4.2014.
C2, W2, DAY1- Bench press 90x8 (3+)
Accessory Work:
Incline DB Press (3 sets). 15x8, 25x8 x3
Incline DB Flys (3 sets).15x10 x3
Dips x3
Tricep Pushdowns (4 sets).
Triceps bucicom 12x8
4.4.2014.
C 2,W 2, DAY 2- Deadlift 115x8 (3+)
Veslanje sipkom 60kg x 10 x3
Veslanje x3
Lat masina x3
Naizmjenicno bucicama za biceps (drop set) x3
Koncentracijski biceps x4
Koncentracijski za biceps x2
9.4..2014.
C 2,W2, DAY 3- OHP 45kg (3+) x7 ?
Accessory Work:
Incline Bench Press (paused). 40 kg x 4, 60 kg x 4 x3(paused)- jako slab?!
DB OHP 10kg, 25 x8 x2
side raise 10kgx2, 15kgx1
Face pulls x3
Grip
10.4.2014.
C 2,W 2, DAY4- Squat 95x10 (3+)
Accessory Work:
SQ paused 90x4 108x4 i jos pokoja serija+ 1 speed serija
Iskorak DB 15kg x 6 ( odustao xD )
Leg ext & Ham curl x3
11.4.2014.
C2, W3, DAY1- Bench press 95x5 (1+)
Accessory Work:
Incline DB Press (3 sets). 15x8, 25x~10-15 x3
Incline DB Flys (3 sets).15x10 20x6
Dips x4
Tricep Pushdowns (4 sets).
Triceps bucicom 12x8
12.4.2014.
C 2,W 3, DAY 2- Deadlift 120x7 (1+) grip fail grip fail
Veslanje x3
Lat masina x3
Naizmjenicno bucicama za biceps (drop set) x3
Koncentracijski za biceps x2
pocetna kilaza 105 kg BF ~ 30% , 13.4. 100 kg BF ~ 27%.
prehrana vijeciti problem, par dana deficit, par dana suficit (+1000kcal, + 2000kcal)..
prije nego sam krenuo sam napravio par treninga maksiranja svih liftova, da znam sto unjeti u calc( nakon pola godine stanke lol ).
nisu pisane serije zagrijavanja niti sve radne serije glavnih vjezbi vec samo one s +.
C1-TM-
BP 1x105
DL 1x130
OHP 1x50
SQ 1x110
10.3.2014.
C 1,W 1, DAY 1- Bench Press 80x8 (5+)
Accessory Work:
Incline DB Press (3 sets). 25x8
Incline DB Flys (3 sets).15x6
Dips 3x8
Tricep Pushdowns (3 sets).
Triceps bucicom 10kgx12 12x8
11.3.2014.
C 1,W 1, DAY 2- Deadlift 100x12 (5+)
Veslanje x3
Lat masina x3
Naizmjenicno bucicama za biceps (drop set) x3
Koncentracijski za biceps (do otkaza) x2
12.3.2014.
C 1,W 1, DAY 3- OHP 40x8 (5+)
Accessory Work:
Incline Bench Press (4 sets). 50 kg x 6
Side raises
...
13.3.2014.
C 1,W 1, DAY4- Squat 85x8 (5+)
Accessory Work:
FSQ 40x6 40x8 40x6 50x4 50x6 (nesto paused, nesto ne)
Iskorak DB 15kg x 6-8 x 4
SL DL DB 25 kg x 8 x 3
Sjedeci listovi x3
14.3.2014.
C1, W2, DAY1- Bench press 85x6 (3+)
Accessory Work:
Incline DB Press (3 sets). 25x8
Incline DB Flys (3 sets).12.5x8-12
Letenje na spravi x3
Tricep Pushdowns (3 sets).
Triceps bucicom 12x8
17.3.2014.
C 1,W 2, DAY 2- Deadlift 105x8 (3+)
Veslanje, sipkom x3, sprava x3
Lat masina x3 super serije (siroko usko)
Naizmjenicno bucicama za biceps (drop set) x3
Trapez DB 25 x6 x2, 15x10x1
18.3.2014.
C 1,W 2, DAY 3- OHP 40x12 (3+)
Accessory Work:
Incline Bench Press (paused). 40 kg x 4, 60 kg x 4, 70 kg x 4, 75 kg x 8(bez pauze), 60 x 3 (paused)
Side raises x3
Face pulls x3
Shrugs x3(drop set)
Side raises (za zadnje rame, prije toga shrug dodatno) x2
13.3.2014.
C 1,W 2, DAY4- Squat 90x9 (3+)
Accessory Work:
Konvencijonalni DL 40x6 60x6
Sumo DL 80x6
Iskorak DB 12,5 kg x 6; 17,5 kg x6; 20kg x6
Sjedeci listovi x3
21.3.2014.
C1, W3, DAY1- Bench press 90x8 (1+)
Accessory Work:
Incline DB Press (3 sets). 25x8
Incline DB Flys (3 sets).12.5x8-12
Dips x3
Tricep Pushdowns (3 sets).
Triceps bucicom 12x8
24.3.2014.
C 1,W 2, DAY 2- Deadlift 110x12 (1+) https://www.youtube.com/watch?v=T9g4iABzmig
Veslanje x3
Lat masina x3
Naizmjenicno bucicama za biceps (drop set) x3
Koncentracijski za biceps (do otkaza) x2
25.3.2014.
C 1,W 3, DAY 3- OHP 40kg (1+), ali sam odradio 50kg x 5
Accessory Work:
Incline Bench Press (paused). 40 kg x 4, 50 kg x 4, 60 kg x 4, 70 kg x 3, 70 kg x 6 (bez pauze), 60 x 6 - puno slabiji, vjerovatno zbog zesce odradenog OHP-a i umornog trapa od deadlift dan prije( lijevo rame bjezalo naprijed ).
DB OHP 7kg, 15kg x 8, 20kgx8, 22,5 x 8, 25 x6
side raise x3
side raise za zadnje x5
Face pulls x3
27.3.2014.
C 1,W 3, DAY4- Squat 95x6 (1+)
Accessory Work:
SQ 50x6 x 3 paused
Leg press s 20 kg
Sjedeci listovi x3
C2-TM-
BP 1x110
DL 1x140
OHP 1x55
SQ 1x120
28.3.2014.
C2, W1, DAY1- Bench press 85x12 (5+)
Accessory Work:
Incline DB Press (3 sets). 15x8, 25x8, 30x8 x3
Incline DB Flys (3 sets).15x10 17,5 x 8 20 x 8
Dips x2
Tricep Pushdowns (4 sets).
Triceps bucicom 12x8
24.3.2014.
C 2,W 1, DAY 2- Deadlift 100x8 (5+) (krivi TM unio u kalkulator) -.- dead stop
Lat masina x3
Veslanje x3
Naizmjenicno bucicama za biceps (drop set) x3
Koncentracijski za biceps x2
31.3.2014.
C 2,W1, DAY 3- OHP 40kg (5+) x8-12 ?
Accessory Work:
Incline Bench Press (paused). 40 kg x 4, 60 kg x 4, 70 kg x?, 80 kg x 6 (bez pauze),50 x 14
DB OHP 10kg, 15kg x 8, , 25 x6 x3
side raise x3 15kg
side raise za zadnje x3 10kg
2.4..2014.
C 2,W 1, DAY4- Squat 90x12 (5+)
Accessory Work:
SQ paused 80x6 x2-3
Iskorak DB 15kg x 6-8 x 2
Sjedeci listovi x3
3.4.2014.
C2, W2, DAY1- Bench press 90x8 (3+)
Accessory Work:
Incline DB Press (3 sets). 15x8, 25x8 x3
Incline DB Flys (3 sets).15x10 x3
Dips x3
Tricep Pushdowns (4 sets).
Triceps bucicom 12x8
4.4.2014.
C 2,W 2, DAY 2- Deadlift 115x8 (3+)
Veslanje sipkom 60kg x 10 x3
Veslanje x3
Lat masina x3
Naizmjenicno bucicama za biceps (drop set) x3
Koncentracijski biceps x4
Koncentracijski za biceps x2
9.4..2014.
C 2,W2, DAY 3- OHP 45kg (3+) x7 ?
Accessory Work:
Incline Bench Press (paused). 40 kg x 4, 60 kg x 4 x3(paused)- jako slab?!
DB OHP 10kg, 25 x8 x2
side raise 10kgx2, 15kgx1
Face pulls x3
Grip
10.4.2014.
C 2,W 2, DAY4- Squat 95x10 (3+)
Accessory Work:
SQ paused 90x4 108x4 i jos pokoja serija+ 1 speed serija
Iskorak DB 15kg x 6 ( odustao xD )
Leg ext & Ham curl x3
11.4.2014.
C2, W3, DAY1- Bench press 95x5 (1+)
Accessory Work:
Incline DB Press (3 sets). 15x8, 25x~10-15 x3
Incline DB Flys (3 sets).15x10 20x6
Dips x4
Tricep Pushdowns (4 sets).
Triceps bucicom 12x8
12.4.2014.
C 2,W 3, DAY 2- Deadlift 120x7 (1+) grip fail grip fail
Veslanje x3
Lat masina x3
Naizmjenicno bucicama za biceps (drop set) x3
Koncentracijski za biceps x2
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