CIZO

CIZO · Zaslal: so leden 30, 2010 8:30 pm Předmět:

sobota 30. 1.

1/ miniband "neco jako rozpazovani" + horni kladka k hrudniku:
3x15+12

2/ JR tlaky incline:
6x30kg
6x35kg
6x40kg
6x45kg

3/ pritahy spodni kladky:
4x8-10

4/ JR pullover:
8x30kg
2x8x40kg

5/ hyperextenze + bricho:
4 serie

dnes jen takovy zdravotne-esteticky pumping

_________________
"Excuses will only get you so far in life, you know? You could make excuses for everything - this hurts, that hurts... but it'll only get you so far.
Won't really get you anywhere with me."

Derek Poundstone

CIZO · Zaslal: po únor 01, 2010 9:56 pm Předmět:

pondeli 1. 2.

1/ 1x powerclean + pushpress:
2x3x60kg
3x80kg
3x85kg
3x90kg
3x95kg
3x100kg
3x105kg
1x110kg

a samotnej powerclean...
3x115kg

2/ JR tlaky v sede:
3x5x35kg

3/ bench na uzko:
5x60kg
3x80kg
3x100kg
2x6x100kg

4/ JR biceps:
8x15kg
4x5x30kg

3 serie lytek a bricha
trocha strecinku

powerclean + vyrazovy tlak podezrele dobre, hlavne na to ze to bylo bez vzperacskych bot, v obyc keckach je to jak stat na pytliku gumovejch medvidku

triceps a ramena ovsem po zbytek treninku totalne ko

_________________
"Excuses will only get you so far in life, you know? You could make excuses for everything - this hurts, that hurts... but it'll only get you so far.
Won't really get you anywhere with me."

Derek Poundstone

CIZO · Zaslal: st únor 03, 2010 9:28 pm Předmět:

streda 3. 2.

1/ drep:
2x5x60kg
5x100kg
3x140kg
3x160kg
3x180kg
3x200kg
1x220kg
2x230kg
8x160kg

od 200 pasek a bandaze, 230 mela byt trojka, ale mel jsem takovy pocit ze by asi nevysla, tak jsem se spokojil alespon s tou dvojkou :) 160kg na zaver bylo raw, energie tak na dalsi 3-4 jeste byla, vule uz ne :) jsem zvedavy jak se jako k tem planovanym 20x160 dostanu

2/ shyby:
5x8 ruzne uchopy

3/ pritahy JR v predklonu:
10x30kg
10x40kg
10x50kg

3/ bricho:
3 serie

6 minut rehabilitacni beh na pasu

dukladny (no dobre, stredne dukladny) strecink

dobre to bylo, vaha porad 98kg, bes a hruza :)

_________________
"Excuses will only get you so far in life, you know? You could make excuses for everything - this hurts, that hurts... but it'll only get you so far.
Won't really get you anywhere with me."

Derek Poundstone

CIZO · Zaslal: pá únor 05, 2010 8:03 pm Předmět:

drepy ze stredy: 3x200, 1x220, 2x230

hloubka na 200 a 220 by docela usla, 230 uz byly takovy mrchy hnusny, nehluboky, humus...

_________________
"Excuses will only get you so far in life, you know? You could make excuses for everything - this hurts, that hurts... but it'll only get you so far.
Won't really get you anywhere with me."

Derek Poundstone

CIZO · Zaslal: ne únor 07, 2010 8:15 pm Předmět:

sobota 6. 2.

1/ pritahy v predklonu:
10x60kg
5x90kg
5x100kg
5x110kg
5x120kg
5x130kg
5x140kg

2/ bench sirokej uchop:
10x60kg
5x80kg
5x90kg
5x100kg
5x110kg
3x120kg
2x125kg
10x100kg

3/pumping hrundiku s minibandy:
3 serie

4/ neznamy bicepsovy stroj:
5 serii

5/ kliky na bradlech:
1x20
1x15

6/ hyperextenze + bricho v superserii
3x10+15

_________________
"Excuses will only get you so far in life, you know? You could make excuses for everything - this hurts, that hurts... but it'll only get you so far.
Won't really get you anywhere with me."

Derek Poundstone

CIZO · Zaslal: st únor 10, 2010 9:21 pm Předmět:

streda 10. 2.

1/ 1x powerclean + pushpress
3x60kg
3x70kg
3x80kg
2x90kg
2x95kg
2x100kg
2x105kg
2x110kg

2/ celni drep:
3x80kg
3x100kg
3x120kg
3x140kg
2x160kg

(do 140 s pauzou ve spodni pozici, bez bandazi, pasek az na posledni serii)

3/ bench na uzko s pauzou na hrudniku:
5x60kg
5x80kg
2x90kg
2x100kg
2x110kg
3x2x120kg
6x100kg (pauzy asi 3s)

4/ shyby ruzny uchopy:
3x8

5/ bricho:
3x10

mimochodem poranu vaha 96kg, takze vlastne vsechno co davam posledni mesic jsou na tuhle vahu osobaky coz me velice tesi

+ BONUS

(vzkaz pro wygha)

_________________
"Excuses will only get you so far in life, you know? You could make excuses for everything - this hurts, that hurts... but it'll only get you so far.
Won't really get you anywhere with me."

Derek Poundstone

Wygh · Zaslal: st únor 10, 2010 11:04 pm Předmět:

To je ono Michale !

60 jak prd a 70 byla hodně vysoko, paráda

_________________
"Clean food is rocket fuel to the athletic body."

Jesse Marunde

CIZO · Zaslal: po únor 22, 2010 8:12 pm Předmět:

minuly patek byl nejaky bezcilny pumping hrudniku a zad a v sobotu pak tahy do 2x240, docela tezke

pak byl tyden volna dnes zahajuju seriozni pripravu (to znamena ze budu cvicit

)

_________________
"Excuses will only get you so far in life, you know? You could make excuses for everything - this hurts, that hurts... but it'll only get you so far.
Won't really get you anywhere with me."

Derek Poundstone

CIZO · Zaslal: út únor 23, 2010 7:34 pm Předmět:

pondeli 22. 2.

1/ powerclean + pushpress:
3x60kg
3x70kg
3x80kg
1x90kg
3x2x100kg

2/ JR tlaky incline:
6x30kg
3x6x40kg

3/ CG bench s pauzou na hrudniku:
5x60kg
2x80kg
2x90kg
2x100kg
2x110kg
2x115kg

4/ JR triceps za hlavou:
25x35kg
20x35kg

5/ VC biceps:
10x20kg
6x40kg
6x50kg
2x5x60kg

+ 2x8x40kg bezpalcove nadhmatem

6/ bricho:
3x15

_________________
"Excuses will only get you so far in life, you know? You could make excuses for everything - this hurts, that hurts... but it'll only get you so far.
Won't really get you anywhere with me."

Derek Poundstone

CIZO · Zaslal: st únor 24, 2010 9:05 pm Předmět:

streda 24. 2.

1/ drep:
2x5x60kg
5x100kg
3x140kg
3x160kg
3x2x180kg

2/ tahy:
3x100kg
3x140kg
3x160kg
3x180kg

3/ tahy jednou rukou:
1x140kg a 1x150kg leva i prava ruka

4/ shyby ruzny uchopy:
4x8

5/ bricho:
4 serie

strecink

_________________
"Excuses will only get you so far in life, you know? You could make excuses for everything - this hurts, that hurts... but it'll only get you so far.
Won't really get you anywhere with me."

Derek Poundstone

CIZO · Zaslal: so únor 27, 2010 6:53 pm Předmět:

ctvrtek 25. 2.

jen lehke protazeni

1/ supermini band bench:
3x15

2/ bench:
8x60kg
3x6x100kg

3/ kliky na bradlech:
15, 12, 10

atredni a zdni delty, biceps, triceps - vsechno po 3-4 seriich

_________________
"Excuses will only get you so far in life, you know? You could make excuses for everything - this hurts, that hurts... but it'll only get you so far.
Won't really get you anywhere with me."

Derek Poundstone

CIZO · Zaslal: so únor 27, 2010 7:10 pm Předmět:

sobota 27. 2.

1/ tahy s tlustou osou:
2x5x80kg
3x120kg
1x160kg
1x180kg
1x200kg
3x1x220kg

vsechno bez pasku, do 180 nadhmatem, ale teda o moc vic uz by asi neslo

2/ celni drep s pauzou dole:
3x60kg
3x100kg
3x120kg
3x1x140kg

3/ predkop + zakop:
3x 15+15

4/ lytka ve stoje:
4x10

5/ bricho:
3x10

par minut elyptical na protazeni, strecink

sparingovi se osa moc nelibila, pry se blbe drzi

_________________
"Excuses will only get you so far in life, you know? You could make excuses for everything - this hurts, that hurts... but it'll only get you so far.
Won't really get you anywhere with me."

Derek Poundstone

CIZO · Zaslal: po březen 01, 2010 8:48 pm Předmět:

pondeli 1. 3.

1/ powerclean + pushpress s tlustou osou:
2x3x75kg
3x85kg
1x95kg
1x100kg
1x105kg
110kg miss na vyrazu
3x95kg

2/ CG bench s pauzou na hrudniku:
5x60kg
3x80kg
3x90kg
3x100kg
3x110kg
2x2x120kg

3/ JR tlaky v sede:
10,8,8 x 30kg

4/ JR triceps za hlavou:
3x12x40kg

5/ JR biceps:
5x20kg
3x5x30kg

taaakze... tlusta osa se mi premistuje tak nejak bez problemu, na premisteni byla jeste velka rezerva, ale vyraz je nejakej jinej nez s normalni osou... jednak ten kram vubec nepruzi, takze se hur rozjizdi od hrudniku a druhak se hur drzi a trochu z toho boli palce... ale je to o zvyku, hadam ze se to po dvou-trech treninkach srovna

_________________
"Excuses will only get you so far in life, you know? You could make excuses for everything - this hurts, that hurts... but it'll only get you so far.
Won't really get you anywhere with me."

Derek Poundstone

CIZO · Zaslal: st březen 03, 2010 10:01 pm Předmět:

streda 3. 3.

1/ drep:
2x5x60kg
5x100kg
2x140kg
2x160kg
2x175kg
4x2x190kg

od 175 pasek

2/ drep vzperacsky:
3x160kg
3x170kg
8x140kg

3/ JR rumuny:
4x8x80kg

4/ shyby ruzny uchopy:
4x8

5/ lytka ve stoje:
6x6

6/ bricho:
4 serie

10 minut elyptical pri TF cca 155
dikladny strecink

drepy lehky, gut, priprava na RAW trojboj se mi zacina libit

_________________
"Excuses will only get you so far in life, you know? You could make excuses for everything - this hurts, that hurts... but it'll only get you so far.
Won't really get you anywhere with me."

Derek Poundstone

CIZO · Zaslal: pá březen 05, 2010 10:59 pm Předmět:

patek 5. 3.

1/ JR incline:
2x15x15kg
6x30kg
6x35kg
6x40kg
6x45kg
6x50kg

2/ supermini band bench:
3x15

3/ JR pullover:
8x30kg
8x35kg
8x40kg
8x45kg

4/ JR biceps:
10x25kg
3x8x25kg

5/ triceps - kladka:
4x10

klasicky lehci trenink vrchu, takovy pumping, skoro jako jede draper, jen min serii

_________________
"Excuses will only get you so far in life, you know? You could make excuses for everything - this hurts, that hurts... but it'll only get you so far.
Won't really get you anywhere with me."

Derek Poundstone