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Sve jasno, hvala na pojasnjenju, javim rezultate u ovu temu kroz koji tjedan
ekstra
bas me zanima sta ce biti
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.
to i jest ideja toga, i layne norton to spominje cesto...znaci ostavis isti broj setova/vjezbi ali rotiras vjezbe kako ti hoces ( ili ako zelis uradis bas isto kao on spocetka)
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.
ma shvatio sam to da se vježbe mogu mijenanjat.. znači dva power dana (upper, lower), odmor, pa 3 dana hipertrofije i tako šamarat ?
da, onda odmor i repeat
evo ti moj trening sad za sad:
Day 1: Upper Body Power Day
• Pressing Power Movement: Flat barbell presses/ incline BP –
3 sets of 3-5 reps – 120 kg, pojacaj
• Pulling Power Movement: Bent over row – 105 kg, pojacaj
3 sets of 3-5 reps
• Assistance Pulling movement: Weighted Pull ups – 5kg, ostavi
2 sets of 6-10 reps
• Assistance pressing movement: Weighted dips – 45 kg, 8 reps
2 sets of 6-10 reps
• Assistance pressing movement: Seated dumbbell shoulder presses(PROMJENI VJEZBU) – 30kg, pojacaj --- OHP 62,5 kg ostavi
3 sets of 6-10 reps
• Auxiliary pressing movement: lateral cable raises(promjeni)/lying rear delt raises
3 sets of 6-10 reps – 23kila – poajcaj malo(BUCICE side raise) I 57 kg, pojacaj malo
• Auxiliary curling movement: Cambered bar curls(PROMJENI VJEZBU) / concentration curls
3 sets of 6-10 reps - - 15 po strain – preacher curl machine – 42 kg, pojacaj malo
• Auxiliary extension movement: Skull crushers(promjeni)/jednorucni cable ext. 11 kg pojacaj
3 sets of 6-10 reps – 17,5 po strain, ostavi
Day 2: Lower Body Power Day
• Pressing Power Movement: (front) Squats
3 sets of 3-5 reps –120 kila, pojacaj
• Assistance pressing movement: press
2 sets of 6-10 reps – 300 kg, pojacaj
• Assistance extension movement: walking lunges
2 sets of 6-10 reps – 28 kg bucice, ostavi
• Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps – 97,5 kg, pojacaj
• Assistance pulling/curling movement: Hamstring curls
2 sets of 6-10 reps - 52 kg, pojacaj malo
• Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
• Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
** ABS WORK **
Day 4: Back and Shoulders Hypertrophy DayUNDERHANDGRIP
• Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps - with 65-70% of normal 3-5 rep max – 75 kila, pojacaj malo
• Hypertrophy pulling movement: Lat Pull Downs
3 sets of 8-12 reps – 65, super-strict form, pojacaj(overhand)
• Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps –70, strict form, lower bar, pojacaj
• Hypertrophy pulling movement: Bent over 2 arms row
2 sets of 15-20 reps 50kg, ostavi
• Hypertrophy shoulder movement: OHP / seated dumbbell presses
3 sets of 8-12 reps – 67,5 kila, POJACAJ/ 30 kila – po 10 repova, ostavi(probaj OHP)
• Hypertrophy shoulder movement: shoulder press machine
2 sets of 12-15 reps – 100 kila, ostavi
• Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps kablovi 15 kg ostavi(dbs 5kg ostavi), I rear delt machine 47 kg – pojacaj
• Hypertrophy pulling movement: Dumbbell shrugs
2 sets of 12-15 reps
Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: front Squats
• 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Leg presses
• 2 sets of 12-15 reps - 290 kg, pojacaj malo
Hypertrophy pressing movement: Hack squats (zamijenio lunges)
• 3 sets of 8-12 reps 24 kg bucice, ostavi
Hypertrophy extension movement: Leg extensions
• 3 sets of 15-20 reps – 25 kg, ostavi
Hypertrophy pulling movement: Stiff-Legged Dumbbell Deadlift
• 3 sets of 8-12 reps – 30kg, ostavi
Hypertrophy curling movement: Lying leg curls
• 2 sets of 12-15 reps 45 kg, ostavi
Hypertrophy calf movement: calves on press machine
• 3 sets of 10-15 reps
Hypertrophy calf movement: standing calves
• 3 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
• 3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
• Pressing Power Exercise speed work: incline barbell presses
6 sets of 3 reps 65-70% of max – 65 kila, ostavi
• Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps – 40-ke, po 12,11,11
• Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps – 87, pojacaj malo
• Cable Flyes (decline 15kg pojacaj malo / decline dumbbell 10 kg, pojacaj malo )
2 sets of 12-15 reps – 32kg, postavi ili na decline
• Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps – ez sipka i 30 kg, ostavi
• Hypertrophy curling exercise: cable curls
2 sets of 12-15 reps – 27kg, ostavi
• Hypertrophy curling exercise: seated incline curl
2 sets of 15-20 reps
• Hypertrophy extension exercise: dip machine
3 sets of 8-12 reps – skull crushers – ez sipka i 27,5 , pojacaj malo
• Hypertrophy extension exercise: Cable pressdowns with rope
2 sets of 12-15 reps – 48- pojacaj (sa ravnom sipkom 32 kg, ostavi)
• Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps jednorucniuradi 8 kg. pojacaj
jos malo pa idem uraditi chest/arms wuuhhuuu
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.
je*enica HVALA!! mislim da ću ja danas upper body, pa šta bude
samo lagano
za mene je PHAT otkrice godine
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.
još ću te malo zagnjavit prvi dan, prva vježba, ravni i kosi benč, jel to u superseriji, ili te vježebe mijenjaš kroz treninge?? i još kod Auxiliary curling movement i Auxiliary extension movement, i tu imaš po dvije vježbe ? ja ću po jednu zasad, dok se ne navikne tijelo
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.
još ću te malo zagnjavit prvi dan, prva vježba, ravni i kosi benč, jel to u superseriji, ili te vježebe mijenjaš kroz treninge?? i još kod Auxiliary curling movement i Auxiliary extension movement, i tu imaš po dvije vježbe ? ja ću po jednu zasad, dok se ne navikne tijelo
gdje ces bolan power movemnt u superseriji radim samo ravni trenutno, mislim da kad zašteka da cu se prebaciti na skroz mali decline bench malo da deltoide odmorim
kad su superserije onda ja mislim pisu dvije razlicite tezine, tu nisu
auxilary - ne i to mi je po jedna vjezba
(problem je u tome sto sam ja mijenjao vjezbe a zao mi bilo da brisem onem stare da ne bih zaboravio na kojim sam tezinama stao)
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.
gdje ces bolan power movemnt u superseriji radim samo ravni trenutno, mislim da kad zašteka da cu se prebaciti na skroz mali decline bench malo da deltoide odmorim
kad su superserije onda ja mislim pisu dvije razlicite tezine, tu nisu
auxilary - ne i to mi je po jedna vjezba
(problem je u tome sto sam ja mijenjao vjezbe a zao mi bilo da brisem onem stare da ne bih zaboravio na kojim sam tezinama stao)
bolan, pitam samo, sad mi je jasno sve (bar zasad) hvala!!
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.
bolan, pitam samo, sad mi je jasno sve (bar zasad) hvala!!
ma samo pitaj, vidim i ja tek sad koliko sam zakomplikovao ovaj svoj PHAT....ali eto ja se snadjem nekako po sjecanju
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.
počeo sam sa ovim, preživio sam power dane u danima hipertrofije, ide li se do otkaza zadnja serija ili ?? u power danima nisam išao, možda jedno, dva ponavljanja do otkaza
jako sam zadovoljan sa težinama s kojima sam radio power dane, jedva čekam da se uhodam malo s ovim!
i još, rade li se samo radne serije ili ?? ja sam radio ili 1 ili 2 serije zagrijavanja, ovisi koja vježba
(npr.za benč, dvije serije zagrijavnja sa istom kilažom, pa sam digao, napravio svih 5 pon, pa digao, opet sva pon, pa spustio i opet sva pon - zaključio sam da sljedeći put dižem kilažu)
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.
počeo sam sa ovim, preživio sam power dane u danima hipertrofije, ide li se do otkaza zadnja serija ili ?? u power danima nisam išao, možda jedno, dva ponavljanja do otkaza
jako sam zadovoljan sa težinama s kojima sam radio power dane, jedva čekam da se uhodam malo s ovim!
i još, rade li se samo radne serije ili ?? ja sam radio ili 1 ili 2 serije zagrijavanja, ovisi koja vježba
(npr.za benč, dvije serije zagrijavnja sa istom kilažom, pa sam digao, napravio svih 5 pon, pa digao, opet sva pon, pa spustio i opet sva pon - zaključio sam da sljedeći put dižem kilažu)
naravno da radis zagrijavanje, neces uci u teretanu, staviti 130 kila i raditi te 3 serije po 5 ponavljanja recimo
kod mene to izgleda ovako, 5 min istezanja, sipka, 60kgx6, 80kgx3, 100kgx2, 122,5kg 3x5
s tim sto onda se ne zagrijavam za ostale vjezbe, mozda max 1 serija bez dodatnih tegova na dips npr., ili prije ramena samo 1-2 serije
tezine ostaju iste tokom serija...ako uspijes uraditi gornju granicu ponavljanja povecavas tezinu sl. put
na primjer ako uradis 3x10 sa 60 kila za ramena, sl. put ide 62,5 itd., ako sl. put uradis 3x10 sa 62,5 onaj tamo put ide 65...
ja licno i kad ne uradim svih 5 na zadnjem ponavljanju na benchu opet dodam 2,5kg...
isto za hyper dane, uradi koliko je propisano, ako bas hoces zadnju seriju uradi jos to jedno ponavljanjem nebitno - ali bitno je da povecas kiazu next time ako ti je ovaj put sve uspjelo
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.
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