PHAT trening log forumasa

[Toorop]

Re: PHAT trening log forumasa

D4 W5: Back & Shoulders Hypertrophy Day
Pulling Speed Work: Bent Over Rows 60kg x3 (6 puta)
Hyper. Pulling Movement: Diagonal Pulls 70kg x12/8/8
Hyper. Pulling Movement: Seated Cable Row 90kg x12/12/12
Hyper. Pulling Movement: T-bar Rows 40kg x12/10
Hyper. Pulling Movement: Seated lat. rows (sa šipkom za lat pulldowns) 50/60/70/80/90/100kg x12/12/12/12/10/10

Hyper. Shoulder Movement: Seated DB Presses 16kg x12/10/10
Hyper. Shoulder Movement: Upright Rows 25kg x8/6
Hyper. Shoulder Movement: Rear Delts Flys 30kg x10/8


Komentar: back on track! SUper trening, "pump" odličan, odlučio sam malo prilagoditi težine i povećati "time under tension" na ovim vježbama za hipretrofiju i dodati malu stanku pri izvođenju vježbi (kada je najveći pritisak na mišić) čisto da malo zapaprimo stvari

@rijeka - a gdje si ti? da te nisu napili i nadrogirali i silovali negdje iza grma i ostavili te tamo?

[Rijeka87]

Re: PHAT trening log forumasa

@ Toorop - vidim ide to, samo jako

Haha, ma odustali su kad du vidjeli da ce bankrotirat sa mnom :PP

Treniram naravno samo zbog posla ne stignem puno pisati po forumu, sutra cu napisat logove od ovog tjedna :*

[Toorop]

Re: PHAT trening log forumasa

Ide ide :3

Druze moj, pa tebi ce organi otkazsti s tim yolo nacinom zivota! :P

Sent from my Nokia Lumia 920 using Tapatalk

E da, kilaza je jos pala, prikazuje 72kg :c

[Rijeka87]

Re: PHAT trening log forumasa

Ide ide :3

Druze moj, pa tebi ce organi otkazsti s tim yolo nacinom zivota! :P

E da, kilaza je jos pala, prikazuje 72kg :c

Haha, ako nisu do sad mogu onda izdrzat i do 18. rođ
Ja cu vidjet ponedjeljak ujutro na cemu sam, al moguce da cu dizat kalorije jos jer je dosta naporan posao

[Toorop]

Re: PHAT trening log forumasa

Haha, ako nisu do sad mogu onda izdrzat i do 18. rođ
Ja cu vidjet ponedjeljak ujutro na cemu sam, al moguce da cu dizat kalorije jos jer je dosta naporan posao

Haha, reci ne drogi i alkoholu, reci da zdravom načinu života!
Ja sam se htio ubiti jutros kada sam se vagao, nije to normalno, još mi je neki dan urin bio zelenkast sav neki o.o ugl. da, ja sam sa svojim poslom gotov, tako da se vraćam u normalu što se tiče prehrane i treninga, treba početi skidati te PR-ove

[Rijeka87]

Re: PHAT trening log forumasa

Haha, reci ne drogi i alkoholu, reci da zdravom načinu života!
Ja sam se htio ubiti jutros kada sam se vagao, nije to normalno, još mi je neki dan urin bio zelenkast sav neki o.o ugl. da, ja sam sa svojim poslom gotov, tako da se vraćam u normalu što se tiče prehrane i treninga, treba početi skidati te PR-ove

Droga i cuga i to je sve, nama je najboljeeeeee!
hahaha Ja sam sa poslom tek poceo kako treba za stalno :/
pauzu sam bio uzeo umjesto srijede utorak i ja mislim da cu danas uzet pauzu pa sutra odradit prsa i ruke jer sam umoran. I onda drugi tjedan samo zamjenim upper power i lower tako je ok?

[Toorop]

Re: PHAT trening log forumasa

Da, to je u redu, samo onda pazi da imaš odmor u srijedu tako da možeš normalno odraditi leđa i ramena
Ako stignem kasnije napišem log, ako ne sutra ću

[Rijeka87]

Re: PHAT trening log forumasa

Day 2: Lower Body Power Day

Pressing Power Movement: Squats
3 sets of 3-5 reps / 115- 4,4,3
Pressing Power Movement: deadlifts
3 sets of 3-5 reps / 120- 5,5,5 Fak jeaaaaa
• Assistance movement: Barbell walking lunges
3 sets of 6-10 reps / 60- 6,6,6
Assistance pulling/curling movement: SLDL/lying leg curls
2 sets of 5-8/6-10 reps / 82,5- 8,8 / 45- 8,8

* Listovi
* Trbuh

* Komentar:
- Jednostavno savrsen trening, sve je islo tako lagano. Kod cucnjeva na zadnjoj seriji mogo sam jos jedno ponavljanje al vec sam bio na putu za la la land tako da nisam htio riskirat haha. E sad sumo dl- imo sam osjecaj da ce tih 120kg odletit u zrak, odlicno


Day 4: Back and Shoulders Hypertrophy Day

Pulling Power Exercise speed work: Bent over rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Pullups
3 sets of 8-12 reps / bw - 9,7,6
Hypertrophy pulling movement: underhand bent over rows
3 sets of 8-12 reps / 50- 12,12,10
Hypertrophy pulling movement: T-bar row
3 sets of 8-12 reps / 65- 12,12,10
Hypertrophy pulling movement: Dumbbell rows
2 sets of 12-15 reps / 30- 10, 8
Hypertrophy pulling movement: lat pulldown ss with pullover
2 sets of 15-20 reps pullover - 20-20
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps / 25- 9,9,7
Hypertrophy shoulder movement: Arnold press
2 sets of 8-12 reps 15- 12,8
Hypertrophy shoulder movement: Side lateral raises with dumbbells SMANJI KILAZU IZRAVNAJ RUKE
4 sets of 12-20 reps / 7,5 - 16,16,16 ds, 16 ds SPUSTI NA 6.25Kg

* Rear delt
* Traps

* Komentar:
- Dosta dobro, ali moram promjenit trening leđa, ona bol u ramenima je nestala. Jedino moram obavezno smanjiti tezinu na side l. raises jer mi se cini da dosta varam tako da cu to stavit na 6.25 i onda kad dođem do 20 ponavljanja dizem na 7.5kg.

Day 5: Lower Body Hypertrophy Day

Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: pause squats
3 sets of 8-12 reps / 80- 12 (grinderi teski) , 10, 9
Hypertrophy pulling movement: Fsq
3 sets of 8-12 reps / 50- 12,10,8
Hypertrophy extension movement: Db w. lunges
2 sets of 8-12 reps / XXX
Hypertrophy pulling movement: Hip thrust ss with Lying leg curls
3 sets of 8-15/10-15 reps / 30-10,10,10 / 40- 15,13,13

* Listovi

* Komentar:
- Imo sam jake upale jos od lower power daya tako da sam se namucio samo da ponovim isti broj ponavljanja na paused squatu, db w. lunges nisam mogao odradit zbog bb walking lungesa 2 dana prije E sad u power dayu nemam problema sa donjim leđima kod cucnja, a u hyper kod paused cucnja imam osjecaj da cu umrijet. Snimao sam dosta i zadovoljan sam sa formom, morat cu jos malo bolje proucit tehniku


za chest and arms necu ni pisat log jer vec na paused bp-u prva 2 seta pogodio isti broj ponavljanja, ostala 3 sam imao -2 reps. Umjesto db incline-a sam stavio bb i odradio seriju vise, fly's sam odradio tek tako. Ruke onako li-la jer sam bio dosta umoran. Tako da cu malo i ovaj trening izmjenit. Naravno ako koga zanima mogu trening stavit ovdje kad ga izmjenim?

[Toorop]

Re: PHAT trening log forumasa

Max out day
Squats
20 x3
40 x3
60 x3
80 x3
100 x3
105 x1
110 x1
115 x1
120 x1 PR!!
125 x0 (spotter mi je pomogao da se dignem gore)

Sumo DL
60 x3
80 x3
100 x3
105 x1
110 x1
115 x1
120 x1
125 x1 PR
130 x1 PR
135 x0 (nisam ni mogao s poda dignuti)
135 x1 PR!!


Komentar: danas je bilo maxiranje čučnja i mrtvog. Razlog? Rijeka 87 i ja nešto spremamo.. više o tome uskoro
ugl. čučanj je možda malo podbacio, mislio sam da mogu i 125kg ali eto što je tu je, formom sam zadovoljan, dubina također! Sumo me iznenadio, nisam očekivao da ću 135 izvući.. zadnjih par serija sam se žurio nisam imao pauze dovoljne (zato sam i imao onaj fail) razlog tome je što je curi bilo loše, jedva stajala na nogama pa sam se požurio da ju odvedem doma.. u srijedu ide maxiranje bench-a i OHP-a vjerojatno..

[Rijeka87]

Re: PHAT trening log forumasa

Evo da vas obavjestim da smo Toorop i ja napravili nasu verziju PHAT-a. tj. spojili smo PHAT i 5/3/1. ( There's no CNS )
Ja krecem od ponedjeljka, Toorop od danas.

Evo moj program tj. moj odabir vjezbi:

Day 1: Upper Body Power Day

Pressing Power Movement: Flat barbell press (5/3/1)
Assistance pressing movement: Weighted dips
3 sets of 6-10 reps
Pulling Power Movement: Bent over rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pullups (Radi samo negative dok ne dođes na bw+10kg i 10 negativa)
4 sets of 6-10 reps
Power pressing movement: OHP (5/3/1)
Auxiliary pressing movement: Upright row / Rear delt fly's
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skullcrushers
3 sets of 6-10 reps
Power traps movement: shrugs
3 sets of 6-10 reps

Day 2: Lower Body Power Day

Pressing Power Movement: Squats (5/3/1)
Pulling Power Movement: deadlifts (5/3/1)
• Assistance movement: Barbell walking lunges
3 sets of 6-10 reps
Assistance pulling/curling movement: SLDL/lying leg curls
2 sets of 5-8/6-10 reps
Auxiliary calf movement: calf raises
5 sets of 10-20 reps

Cable crunch / Planks
3 sets of 10-20 reps
Incline leg raises/ knee raise
2 sets of 10-20


Day 3: Rest


Day 4: Back and Shoulders Hypertrophy Day

Hypertrophy pulling movement: Pullups ( cilj je napraviti 45 zgibova, kad se umoris uzmi pauzu od 10/15sek i nastavi dok ne dođes do 45)
1 set of 45 reps
Hypertrophy pulling movement: Bent over rows
4 sets of 8-12 reps
Hypertrophy pulling movement: t-bar rows
3 sets of 8-15 reps
Hypertrophy pulling movement: Dumbbell rows
3 sets of 8-15 reps
Hypertrophy pulling movement: pullups
2 sets of 8-12 reps
Power pressing movement: OHP (5/3/1)
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Arnold press
2 sets of 8-12 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells SMANJI KILAZU IZRAVNAJ RUKE
4 sets of 12-20 reps
Hypertrophy shoulder movement: rear delt fly's
3 sets of 12-15 reps
Hypertrophy traps movement: shrugs
3 sets of 10-20 reps


Day 5: Lower Body Hypertrophy Day

Pressing Power Movement: Squats (5/3/1)
Pulling Power Movement: deadlifts (5/3/1)
Hypertrophy pressing movement: pause squats
3 sets of 8-12 reps
Hypertrophy pulling movement: Fsq
3 sets of 8-12 reps
Hypertrophy extension movement: Leg Press ( trenutno db walking lunges)
2 sets of 8-12 reps
Hypertrophy pulling movement: Hip thrust ss with Lying leg curls
3 sets of 8-15/10-15 reps
Hypertrophy calf movement: calf raises
5 sets of 10-20 reps

Cable crunch / Plank
3 sets of 10-20 reps
Incline leg raises / Knee raise
2 sets of 10-20


Day 6: Chest and Arms Hypertrophy Day

Pressing Power Movement: Flat barbell press (5/3/1)
Hypertrophy pressing movement: Paused barbell bench press
5 sets of 8-12 reps
Hypertrophy pressing movement: Incline dumbell bench press
3 sets of 8-12 reps
Hypertrophy fly movement: incline fly's
3 sets of 10-20 reps

Hypertrophy extension exercise: CGBP supersetted with
3 sets of 8-12 reps
Hypertrophy curling exercise: BB preacher curl
3 sets of 8-12 reps
Hypertrophy extension exercise: overhead cable (or z-bar) tricep extension supersetted with
3 sets of 8-12 reps
Hypertrophy curling exercise: incline db curls
3 sets of 8-12 reps
Hypertrophy extension exercise: rope pulldown supersetted with
2 sets of 8-12 reps
Hypertrophy curling exercise: reverse z-bar curls
3 sets of 8-12 reps


Day 7: Rest

s tim da cu ja na rest day ubacivat listove i trbuh jer mi se nikad neda na kraju treninga tj preumoran sam...

[Rijeka87]

Re: PHAT trening log forumasa

Ma i ja krecem danas
Malo sam 1RM smanjio (pogotovo za bp i ohp) da ne pocnem stagnirat brzo

Bench Press 75
Squat 120
Sumo Dl 125
OHP (Seated) 37,5

[Toorop]

Re: PHAT trening log forumasa

C1 W1 T2 Lower Body Power Day
Squats
70kg x5
80kg x5
90kg x5---->(+1)

Sumo DL
80kg x5
90kg x5
105kg x5---->(+1)

Front SQ 65kg x6/6/6
DB SLD 10kg x10/20kg x10/30kg x10


Komentar: Dakle, počinjem tj. počeo sam, ovo je od jučer trening! Budemo vidjeli kako će napredak ići

@rijeka - znao sam! hehe samo polako i sigurno

[Rijeka87]

Re: PHAT trening log forumasa

Day 4: Back and Shoulders Hypertrophy Day

Hypertrophy pulling movement: Pullups ( cilj je napraviti 45 zgibova, kad se umoris uzmi pauzu od 10/15sek i nastavi dok ne dođes do 45)
1 set of 45 reps
Hypertrophy pulling movement: Bent over rows
4 sets of 8-12 reps / 50- 12,10,10,10
Hypertrophy pulling movement: t-bar rows
3 sets of 8-15 reps / 67,5- 8,8
Hypertrophy pulling movement: Dumbbell rows
3 sets of 8-15 reps / 30- 10,10,8
Hypertrophy pulling movement: pullups
2 sets of 8-12 reps / BW- 5,4
Power pressing movement: OHP (5/3/1)
22,5 X 5
25 X 5
30 X 8
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps / 25- 9,7,5
Hypertrophy shoulder movement: Arnold press
2 sets of 8-12 reps / 15- 10,8
Hypertrophy shoulder movement: Side lateral raises with dumbbells SMANJI KILAZU IZRAVNAJ RUKE
4 sets of 12-20 reps / 6,25- 15,15,15,15

* Shrugs

*Komentar:
- Osjetio svako ponavljanje, stvarno odlican trening. Ovih prvih 45 zgibova me unistilo i znao sam da ce bit tesko al ne ovako
Pitalo me vec 2-3 njih zasto sam ubacio toliko zgibova u upper power i sad u hyper. A razlog je taj dosta vremena nisam radio zigove i nisu mi bas jaca strana, leđa imaju mesa, ali ne i sirine i zato ih forsiram.

[neuk]

Re: PHAT trening log forumasa

Koliko ti traje trening? bez zagrijavanja i istezanja..

[Rijeka87]

Re: PHAT trening log forumasa

Ovisi o treningu al vecinom oko 75/90min