http://forum.bodybuilding.com/showthread.php?t=687623&page=1
=) četl si všechno?
Ale ved to nieje vsetko, cital som este jeho knizne publikacie a vsetky livespilly a jeho komentare k nim :D
_________________ Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D
Tak, dnes je den volna, planoval som nejake kardio, ale vyskocili mi rozne tasky, co musim este porobit z domu.
Rozhodol som sa doplnit si fotku do logu, cize tu je moj chrbat, samozrejme nenapumpovany, niesom fake pozer, ale napinal som, ako to len slo, no nie velmi uspesne :D:D Nemam na to nadanie.
Oh a je to fotene "trochu" z boku, pretoze som kkt a neviem sa otocit na objektiv. Asi je to dost vidiet :D
Takze je to trochu skreslene, teraz ma to serie, mohol som vyzerat o dost sirsi, ale nemam cas nacvicovat teraz p**oviny pred fotakom.
Tak, najblizsie asi za rok a uvidim, ci tam bude nejaky progres ^_
_________________ Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D
:D taky se nerad fotíš zepředu?:D
pěkné vzpřimovače a taky future X-man... jinak tam zařaď nějaký cviky na zadní delty a celkově ramena, ty takhle podle oka zaostávaj docela
_________________ "I guess he’s taking Hunt to Takedown City, where the pain is free and the hits are plenty."
On to Turakam nemyslí zle, občas jsou ty jeho poznámky na ránu, ale většinou jsou dost na místě. To je takový náš Dr. House
"Conor Bless"
Diky Jano, lepsie to asi velmi nebude, najma na vahe by som chcel ostat pod 100 kilami aspon pol roka.
No a ze nieco opticky zaostava, to ma az tak netrapi, lebo predsa len, to ako to vyzera je pre mna druhorade, viac ma zaujima, ako to funguje.
No ked to tak spominas zadne delty, guru, vzdy som chcel mat velke trapezy a nejak nevydalo , mozno zaradim nejaku hypertrophy work na riadny badass look a casom to pride
_________________ Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D
01. 12. 2011 - DE Upper body
Kde: Bodyworld fitness Mlyny, NR
Cas: 18:40 - 20:15
DE Bench Press:
3x20kg
3x20kg+green band
3x40kg+green band
3x50kg+green band
3x50kg+green band
3x50kg+green band
3x50kg+green band
3x50kg+green band
3x50kg+green band
3x50kg+green band
3x50kg+green band
Bench Press:
5x60kg
5x70kg
5x80kg
5x90kg
5x90kg
Pritahy JC v predklone:
8x37.5kg
8x40kg
8x42.5kg
8x45kg
Face pulls:
12x40lbs
10x50lbs
10x50lbs
10x50lbs
superseria
Incline DB Bench Press / Stahovanie hornej kladky nadhmat
8x32.5kg / 10x175lbs
8x32.5kg / 10x175lbs
_________________ Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D
02. 12. 2011 - ME Lower body
Kde: Bodyworld fitness Mlyny, NR
Cas: 18:30 - 20:20
Squat:
5x20kg
5x20kg
3x60kg
1x80kg
1x100kg
1x120kg
1x140kg
1x160kg <-- Uplne easy peasy, toto moje max urcite nebolo.
0x180kg <-- Neviem neviem. Dal som to, ale tukol mi do toho nestastny sparring, takisto niesom si isty hlbkou, bol som plny endorfinov v tej chvili. Takze si to urcite nemozem pocitat, a ani nechcem.
0x180kg <-- Uz som bol trochu unaveny, skoncil som asi 4 sekundy v goodmorningu, koniec
0x180kg <-- fuck...
4x140kg
Strategicky som to dnes uplne posral, co viac k tomu povedat... Nevadi, som sracka a to ma motivuje este viac. Ciel je 200 a nic ine! Asi som mal ist najprv 170, alebo pockat so 180 na normalneho sparringa
Glute ham raises:
10xRacheljak
10xRacheljak
8xRacheljak
Bol som z drepov neobycajne unaveny, ku koncu som uz dost cheatoval. omfg.
Farmers Walk s trap barom:
15m+15m x 140kg -> s otockou bez polozenia
15m+15m x 180kg -> s otockou bez polozenia
15m+15m x 200kg -> s polozenim
15m+15m x 220kg -> s polozenim <- PR , priznam sa, ze ten druhy tah s 220 na polceste bol uz fakt tazky, bol som strasne unaveny a aj udychany XD
Urcite som spokojny dnes s jednou vecou a to je psychika. Obycajne ma psychika blokuje skusat maximalky, vzdy to vzdavam skor psychicky nez fyzicky, no dnes to bolo naopak, sialene som opakovane zlyhaval a tomu trendu sa tesim
Oh a mam uplne odpalene kradricepsy, aj upony, vsetko ma boli, zajtra by to chcel plavaren.
_________________ Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D
Celkem obdivuju, ze nemas odjety poradne volny drepy a skaces hned z boxu na zakouseni jejich maximalky.
Pokud si nejses jistej hloubkou, tak si tam dej box a nesedej na nej, tak bude aspon 100% jistota hloubky. A tu 170ku si tam mel soupnout urcite. Jinak parada.
_________________ Non-functional hypertrophy (sarcoplasmic hypertrophy) doesn’t lead to an improvement in the capacity to produce force, but it does lead to added body weight (thus you have to carry more weight without having more strength).
Nech už to dopadlo akokoľvek, tak aj tak skvelé drepy, 160ka easy peasy a pravdepodobne tam padlo aj 180, no ďakujem pekne, obdiv velký.
_________________ "I guess he’s taking Hunt to Takedown City, where the pain is free and the hits are plenty."
On to Turakam nemyslí zle, občas jsou ty jeho poznámky na ránu, ale většinou jsou dost na místě. To je takový náš Dr. House
"Conor Bless"
Wellneeeeeeeesss!!! 4 druhy saaaun, virivky, rimske lavice, ladove sprchy. Mnam
Hned ma vsetko prestalo boliet, tak som sa musel podelit.
_________________ Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D
05. 12. 2011 - DE Lower body
Kde: Bodyworld fitness Mlyny, NR
Cas: 18:40 - 20:10
- rozcvicka
Power Snatch:
3x20kg
3x40kg
2x50kg
1x60kg
1x65kg
1x70kg
1x70kg
1x70kg
- divne, len jeden tyzden som vynechal trhy a uplne som stratil sebadoveru. A pritom ta 70ka leti hore ako pierko.
Dimmel deadlift:
20x80kg
20x80kg
<-- au predlaktia
superserie
Sklapovacky na lavicke / Bic. zdvihy s JC:
15xRacheljak / 8x20kg
15xRacheljak / 8x20kg
20xRacheljak
Banded ab work / Front squat na BOSU (ass to BOSU):
12xgreen band / 5x20kg
12xgreen band / 1x60kg
12xgreen band / 2x60kg
<-- tie FSQ asi privelky challenge zatial na moj core :D
_________________ Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D
Večer
Kde: Bodyworld fitness Mlyny, NR
Cas: 18:45 - 20:20
Rack Lockouts (draha cca 12cm):
8x20kg
8x20kg
6x60kg
6x60kg
6x100kg
6x120kg
6x140kg
6x160kg
7x160kg
Toto som siel poprvykrat v zivote, je to ale uzasny cvik, triceps si fakt zamakal :)
Wide Grip Bench Press:
9x80kg
11x80kg <-- PR 5x90kg
Akoze, uz som bol po tolkych tlakoch fakt unaveny, ale so sparringom sme dnes mali internu competition a dost ma to hecovalo, cize to dnes celkom padalo.
Zhyby (paralelny uchop):
8xRacheljak
8xRacheljak <-- PR
4xRacheljak
Keby si niekto dal tu namahu a presiel si cely moj log, zistil by, ze naposledy som dal 3 zbyby :D:D
Zhyby vobec nerobievam a je mi aj celkom jedno, kolko ich spravim, no naozaj ma to celkom potesilo dnes. Najma preto, ze zhyby su jednoducho cvik, ktory clovek musi robit, aby v nich bol dobry, no a ja ich vobec nerobim xD Mozno zacnem.
Stahovanie hornej kladky nasiroko:
10x190lbs
10x160lbs
10x160lbs
-- uplne unaveny biceps, nevladal a bolel unavou
Face pulls:
12xpurple band
12xpurple band
12xpurple band
12xpurple band
Upright Rows:
8x40kg
8x40kg
8x40kg
Tricep Band Extensions:
20xpurple band
20xpurple band
20xpurple band
- S dnesnym treningom som fakt velmi spokojny, mam z neho dobry pocit. Vcera a dnes brutalna strava, uplne som napchaty ovsenymi vlockami, az mam pocit, ze prasknem
_________________ Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D
Naposledy upravil Rachela dne st prosinec 07, 2011 9:41 am, celkově upraveno 2 krát
08. 12. 2011 - ME Lower body
Kde: Bodyworld fitness Mlyny, NR
Cas: 18:40 - 20:10
- rozcvicka
Low Box Squat (40cm):
6x20kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
3x150kg
<-- uplna unava. Bolo mi to tazke - uplne dole ma pichalo v slabinach, blbe znamenie.
Deadlift:
3x60kg
3x100kg
3x140kg
3x180kg
3x200kg
2x210kg
6x180kg
<-- Povodne som chcel ist 5ku s 200, no po tych boxoch ani napad. Dost som bol vystaveny, ale nakoniec som si aj tak paradne potahal, bavi ma to neskutocne.
Glute Ham Raises / Goodmornings:
8xRacheljak / 8x60kg
8xRacheljak / 8x60kg
<-- Uplne minimum, prehnal som to dnes s main liftami, tak som nechcel robit vela doplnkov, cize len tak akoze xD
Bic. zdvihy / Banded Ab Work:
8x18kg / 12xgreen band
8x18kg / 12xgreen band
12xgreen band
A slo sa domov. Trening nic moc celkovo, nemam z neho take to nadsenie, co niekedy mam, ked idem domov.
Trochu sa bojim, ze som to prehnal s main liftami, tak mozno pojdem DE lower body v pondelok len tak zlahka. Uvidim podla pocitu.
No a teraz ma ospravedlnte, mam pred sebou polozeny plny hrniec ovsenej kase a uz sa neviem dockat
_________________ Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D
Trochu sa bojim, ze som to prehnal s main liftami, tak mozno pojdem DE lower body v pondelok len tak zlahka. Uvidim podla pocitu.
Zalezi na tom, jak se citis unavenej. Kazdopadne DE neni v zadnym priapade oddech pro CNSku.
Jeste k tomu floorpressu. Zkus si to se stopkama (obcas tam sice byl naznak, ale to uz mozna bylo kvuli vaze). Uvidis potom vyborny zlepseni na dotlaku.
2x210 mrtvola po boxech je super vykon, jeste k tomu, kdyz pises slovo unava.
_________________ Non-functional hypertrophy (sarcoplasmic hypertrophy) doesn’t lead to an improvement in the capacity to produce force, but it does lead to added body weight (thus you have to carry more weight without having more strength).
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, mozno zaradim nejaku hypertrophy work na riadny badass look a casom to pride 
