Zo vcera mam dost rozsekany chrbat, co som aj trocha citil na benchoch, no napriek tomu to slo celkom dobre. Po widegripe som bol odpaleny takze ostatne len lahsie.
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Lytka v sede - 5x12
Mohamedany v stoji - 4x20, 1x40op
Dnes som sa na drepe citil naozaj dobre, aj predne boli pohodove, GMka len lahsie lebo som citil lavu stranu krizov este z deadliftov.
03.01.2014 Cube boss w4 w4 - Bodybuilding day
Floorpress - 10x20,60, 6x80,90,100,110
Overhead press v klietke spod brady - 8x20,40, 3x8x60, 1x90
Predpazovanie + upazovanie - 2x10 + 2x10
Extenzie za hlavou s jc + biceps EZka - 3x10 + 3x10
Kondičná časť:
21-18-15-12-9-6-3
Jumping jacks
Kliky
Drepy
Brucho
Dumbell swing 20kg
Tlaky na ramena s jc
Mam za sebou mesiac serioznejsieho siloveho treningu . zatial sa citim super, DL a bench su natom velmi dobre, drep este musim doladit.
BTW: zboznujem silovky, mesiac takychto treningov, trocha normalnejsia strava a uz mi je polovica mojich elegantnych kosiel mala :D
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Dnes takto pomenej cvikov, PRko na deficite potesilo, dokonca rozmyslam ze zvysne 3-4 tyzdne potiahnem no belt aj na drepe aj na mrtvole aby som videl kam sa az dostanem s vahami.
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There is no easy way out, no shortcuts, start training hard or go home and stay average for rest of your life!
Raw CG bench - 10x20, 6x40,60,80, 3x100,
2x125 - pohoda
2x130 - lahsie jak predosla
2x135 - prvu som strasne technicky pokazil a druha bola teda brutalne tazka
Wide grip bench - 3x6x100
Bradla - 6xja, 6xja+20, 6xja+30, 6xja+40 celkom dobre po dlhsom case
Jednorucky na sikmej nauzko - 10x17,23,23, 15x14
Stahovanie kladky - 12x56,63, 8x84 - toto je na tej nasej zadratej kladke dost pekny vykon :D
Bocne brucho 3 serie
Bench sme sli dost rychlo za sebou bez nejakych extra dlhych pauz takze som aj celkom rad.
OTAZKA: poslednych 8 tyzdnov som pravidelne chodil siroky uchop na benchi (predtym som ho vobec nechodil), problem je vsak ze necitim ziadne zlepsenie na mojom normalnom uchope, je 8 tyzdnov dost dlha doba nato aby som mohol v klude povedat ze ten cvik mi jednoducho do tlaku nic nedava a vyradit ho (dat namiesto neho nieco ine) ?
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Konecne aj drepy sli paradne, vsetko je to full raw a vywalkovane takze z toho mam radost.
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There is no easy way out, no shortcuts, start training hard or go home and stay average for rest of your life!
Floorpress - 10x20,60, 6x80,100,110,120 gut, aj tu sa to vracia do povodnej formy
Overhead press v klietke spod brady - 10x20,40,60, 8x80
Predpazovanie + upazovanie - 2x10 + 2x10
Zadne ramena - 2x12
Floorpress gut, napriek tomu ze este cecky neboli uplne regnute. Ramena potesili lebo to chodim teraz z nizsieho stupna ako predtym.
Kondičná cast bola dost vesela, ale stale nie dostatocna vyzva, nabuduce uz musim vymysliet nieco take pricom fakt pojde o riadnu vyzvu.
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There is no easy way out, no shortcuts, start training hard or go home and stay average for rest of your life!
Deadlift siel kraaasne, predosle bezopaskove prko bolo 5x160 a 1x180, cize parada. Buduci tyzden pojdem 190 a na konci cyklu je 200vecka veeelmi realna
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There is no easy way out, no shortcuts, start training hard or go home and stay average for rest of your life!
1b board - 10x60, 6x80,100,120, 3x130, 1x145 PR tento board ma killuje tak som aj rad
Triceps CG - 6x100, 5x110, 1x125
Floorlockouts, dlhe - 5x60, 3x80,100,120,140, 2x160 na zaciatok gut
Incline DB bench nauzko - 3x10
Triceps kladka - 20,15,20,15 op
Brucho na sikmej - 40,30,20 op kazdu seriu o 20cm vacsi sklon
Russian twist - 2x30op
Zuzil som opat uchop tak ako som benchoval predtym ( malicek o prst uzsie ako je kruzok na tycke) a slo to o nieco lepsie. Wide grip som vyhodil a nahodil opat Triceps CG. Lockouty po dlhej dobe, na zaciatok vsak celkom dobre.
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Super trening. U aj drep sa pomohol smerom dopredu. Dalsiu trojtyzdnovku uz pojdem z odklapania, na 165ke este bola mala rezerva, no nechcel som to uplne odmaxovat, kedze ma este cakaju 3 tyzdne. Maxko teda o tri tyzdne z odklapania, verim ze 170/175 full raw tam bude.
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There is no easy way out, no shortcuts, start training hard or go home and stay average for rest of your life!
Kondičná časť
100 jumping jacks
90 brucho
80 kliky
70 drepy
60 DB snatch
50 thrusters
40 tlaky na ramena s jednoruckami
30 DB swing
20 angličáky
10 zhyby
cas 29:30 - najviac ma zabili thrustery.
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Po 190ke som vedel ze ta 200ka tam dnes bude. odlepenie tazke no potom uplne bez problemov. Potesilo, kedze krize a stehna este neboli oddychnute z tazkach drepov co boli dva dni dozadu.
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There is no easy way out, no shortcuts, start training hard or go home and stay average for rest of your life!
Raw CG bench - 8x60,80,100 easy shit
3board - 6x120,140, 3x3x160 prva napicu, druha lepsia, tretia easy, treba si opat navyknut na tento pohyb a hlavne hitnu poriadne cisla
XXL shirt na 2board
3x180 - easy
1x200 - smoke
0x220 - najprv som to 5 sekund drzal lebo som nevedel ci mi to chalani este drzia, kedze to bolo fakt lahucke, chalan vsak napicu drzal board takze som stym musel moc na brucho a tam uz ten velky dres nepomahal :D
Dnes kurva dlhy trening, bolo nas tam jak hadov + som pomahal jednemu chalanovi do dresu. 3 board na zaciatok gut. Shirt som siel len koli tomu aby som dostal vacsiu vahu do ruk, predtym nez vlezem do svojho shirtu.
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There is no easy way out, no shortcuts, start training hard or go home and stay average for rest of your life!
Kondičná časť: 21 - 18 - 15 - 12 - 9 - 6 - 3
Angličáky
Sit ups
Kliky
Drepy
Tlaky na ramena s jc
+ kym sparing nedokoncil tak som siel thrustery s tycou, dokopy 70 opakovaní
Velmi dobry trening, floorpress potesil a aj extenzie.
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There is no easy way out, no shortcuts, start training hard or go home and stay average for rest of your life!
Kamosovi sa cez tyzden narodil syn, takze tento trening snami bola aj celkom slusna opica. Napriek tomu gut trening.
27.1.2013 Kondičný tréning
čas 38:24
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There is no easy way out, no shortcuts, start training hard or go home and stay average for rest of your life!
Raw CG bench - 8x20,40, 6x60,80, 3x100, 1x120
1x135 - napicu
1x140 - lepsie ako predosla
1x140 - na pohodu
1x140 - konecne to letelo tak ako ma
3x130 - a 4te som missol, pritom prve tri boli fakt rychle
Po predoslých dvoch dňoch som bol dost rozbity a z toho kondičného som mal riadnu svalovku na rukách. Prisiel som vsak nato, ze na benchi musim castejsie chodit na vacsie vahy, pretoze do 120 vsetko lahucko hadzem a nevadi ked to nie je ani technicky TOP lebo to proste rychlostou pretlacim. Pri vacsich vahach to vsak uz robi problem a dnes som to ozaj citil - nasledne cim viac serii s tazsou vahou tym lepsie.
30.1.2014 Cube boss w8 w3 - Squat
Squat - 8x50,70, 5x100,120, opasok 5x140, 3x155, 1x165 napicu, strasne ma predklanalo zase...
Celne - 4x8x60
Legpress - 3x20
Lytka v sede - 3x20
Lytka na legpresse - 3x15
Aspon ze tych 3x155 je 5kg pod PRko na 3ku.
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There is no easy way out, no shortcuts, start training hard or go home and stay average for rest of your life!
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