2/ tlaky za hlavou ve stoje:
8x40kg
6x6x50kg
17x40kg
3/ EZ biceps
10x30kg
5x40kg
5x50kg
5x60kg
5x70kg (hnus)
2x5x60kg
4/ JR kladivovy zdvihy:
6x25kg
2x6x30kg
5/ JR extenze za hlavou v sede:
2x10x30kg
10x40kg
3x6x55kg
ja vim ze jsem rikal ze bude deload, ja uz jsem fakt chtel lehce, ale nejak jsem si nedokazal pomoct... az fakt, ze je vsechno tezky me presvedcil o tom, ze opravdu musim dat deload unaveny ramena, unaveny predlokti a vlastne jsem celej unavenej
do konce tydne nenalozim na cinku vic nez 60kg, jinak at mi upadnou lytka (jo, je to figl, zadny nemam, takze mi nic nehrozi)
_________________ "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
Naposledy upravil CIZO dne po prosinec 28, 2009 10:16 pm, celkově upraveno 1 krát
3/ premisteni jednorucky na rameno + vystupy na lavicku
8x50kg
cca 20x30kg
chuze za bilym svetlem na konci tunelu
svihadlo, svihadlo, svihadlo
strecink
hnus fialovej to byl, myslel jsem si ze premisteni a tlak je hnusnej cvik na kondici, ale premisteni na rameno a vystupy na bednu to dalece prekonavaji
_________________ "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."
tahy:
2x5x100kg
3x140kg
3x160kg
5x1x180kg
12x150kg
(vsechno nadhmatem bez pasku, snaha o maximalni rychlost)
2/ celni drep:
5x60kg
3x80kg
2x3x100kg
3x110kg
3/ JR krceni ramen:
15x40kg
2x15x50kg
4/ vypony ve stoji:
6x8
5/ bricho
7 serii
14 minut intervalovka na pasu
_________________ "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."
3/ bench na uzko:
8x60kg
3x80kg
3x100kg
1x115kg
3x1x125kg
8x100kg
4/ JR kladivovy zdvihy:
5x20kg
5x25kg
5x30kg
5x35kg
2x8x25kg
5/ JR extenze za hlavou v sede:
2x10x30kg
10x40kg
10x50kg
10x60kg
20x40kg
ale tak... tak jo... zavadim jednoduche pravidlo - cim tezsi bude pondeli, tim lehci bude patek
_________________ "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."
na 200 a 220 pasek a bandaze, rezerva moc nebyla, 10kg max, vic by me rozmazlo jak svaba
2/ pritahy JR v predklonu:
8x30kg
8x40kg
3x8x50kg
3/ shyby ruzne uchopy:
6x6
4/ hyperextenze:
4x12
5/ bricho:
4x10
priste lehky drepy, fakt, ale opravdu!
_________________ "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
Naposledy upravil CIZO dne st leden 06, 2010 9:58 pm, celkově upraveno 1 krát
3/ JR tlaky incline:
8x30kg
8x35kg
8x40kg
2x8x45kg
4/ pullover:
8x30kg
8x35kg
8x40kg
8x45kg
5/ super mega hyper pumpovaci superserie - biceps na neznamem stroji + triceps na kladce:
7x10+10
6/ biceps nadhmatem + kliky na bradlech:
3x10+10
veslo - dva intervaly po 500m
_________________ "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
Naposledy upravil CIZO dne so leden 09, 2010 7:43 pm, celkově upraveno 2 krát
nohy po strede docela kozeny, tahy od kolen lehky, ale od zeme se tomu moc nechtelo
_________________ "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."
(vsechny serie 2s pauzy na hrudniku, vsechno lehky, dokonce i prvni opakovani se 125, zato druhy jsem tlacil asi 11,5 vteriny )
2/ tlaky za hlavou ve stoje:
10x40kg
2x5x60kg
3/ vyrazovy tlak za hlavou
2x5x80kg
5x90kg
(prvni serie "OMG! WTF? milion kg LOL?" ale pak uz jsem si vzpomel jak ten cvik vypada a bylo to skoro lepsi nez dratem do oka)
4/ JR biceps:
5x20kg
4x5x30kg
5/ JR extenze za hlavou v sede:
15x30kg
15x40kg
15x50kg
8x60kg
20x40kg
_________________ "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."
1/ JR floor press:
8x30kg
8x35kg
8x40kg
8x45kg
6x50kg
2/ JR pullover:
8x30kg
8x35kg
8x40kg
8x45kg
8x50kg
3/ nejaky protismerny kladky a pec-deck (oh noooo!):
6 serii
4/ biceps na neznamem stroji + triceps na kladce:
6x10+20
16 minut intervalovky na pase (kondice jde porad nahoru, vidim to optimisticky )
Beauty&conditioning training ftw! Titulka v Mens health nadohled!
_________________ "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."
tahy:
2x5x100kg
2x140kg
2x160kg
2x180kg
2x200kg
2x215kg
2x235kg
12x180kg (bez pasku, touch and go reps, trochu me to nastvalo, chtel jsem dat 15, ale zastihl me zachvat lenosti a taky dosel dech )
2/ bulgarian split squat
8x20kg
8x30kg
8x40kg
8x50kg
8x60kg (to je porod tohle, hnusnejsi cvik asi vazne neznam, proto ho taky cvicim)
3/ lytka:
4x15
trocha aktivace HSS a vydrz na bricho v ruznych polohach
lehky strecink hamstringu a zad
gut, jsem docela spokojenej, silove takovy spis prumer, ale vsechno drzi, nic neboli a muzu tydne prihazovat nejakou tu fidorku, takze si nemam na co stezovat
snad jen tech 101kg co porad vazim by me melo stvat
_________________ "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."
_________________ "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."
4/ JR extenze za hlavou v sede:
15x30kg
15x35kg
2x12x40kg
mily denicku, dneska me to nebavilo, hrozne me se*ou pushpressy ze stojanu, kdyz si to sam nenadhodim, stoji to za prd a vubec si to nemuzu srovnat na hrudniku, takze od pristiho tydne zase premistuju
_________________ "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."
jsem se nejak parkrat zapomel najist a vazil jsem najednou 98 sice se nijak negativne neodrazilo na forme v tahu, spis naopak, ale nerad bych opet kandidoval na titul pavouka
_________________ "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."
1/ JR tlaky v sede:
2x10x15kg
5x25kg
5x30kg
5x35kg
5x3x40kg
2/ pritahy k brade:
6x40kg
6x50kg
3x6x60kg
3/ bench na uzko s pauzou na hrudniku.
8x60kg
2x2x100kg
2x110kg
2x115kg
2x2x120kg
6x100kg
4/ JR kladivovy zdvihy:
5x15kg
5x20kg
3x5x30kg
5/ esteticky a zdravotni pumping tricepsu na kladce:
2x50
_________________ "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."
na 180 a 190 pasek, 140 bylo bez pasku, vsechno bez bandazi
2/ shyby:
3x8
3/ bricho:
4 serie
_________________ "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."
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unaveny ramena, unaveny predlokti a vlastne jsem celej unavenej
