2/ horizontalni legpress (nebo neco na ten zpusob):
4x10
3/ vypady s jednoruckama (10+10kg):
1x40m
4/ lytka v sede:
5x10-12
5/ bricho:
ruzny cviky asi 8 serii
veslo - 2 intervaly po 500m
dukladny strecink
prvni dvojka s 230 nepovedena, druha lepsi, treti asi nejlepsi, vyslovene tezke to nebylo, spis takove line :)
_________________ "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/ EZ biceps:
2x5x30kg
5x40kg
5x50kg
5x60kg
5x70kg
+ 2x8x40kg nadhmatem
5/ JR triceps za hlavou:
20x30kg
20x35kg
18x40kg
premisteni a vyraz podstatne lepsi nez poprve, vsechno bez bandazi a bez pasku, zacinam si zvykat, samotne premisteni se 115 gut, tam je jeste rezerva, uchop je zda se na tlustou osu dostacujici, takze jeste dostat nad hlavu to, co bez problemu premistim
_________________ "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."
2/ vzperacsky drep:
5x180kg + 5x140kg + 10x100kg (shazovana serie, pauzy jen 10-15 vterin na shozeni kotoucu)
3/ shyby ruzny uchopy:
6x6
4/ pritahy spodni kladky:
4x10
5/ lytka ve stoje:
5x10
6/ bricho:
7 serii
12 minut intervalovka na pasu
strecink
gut, drepy lehky, ale upony kvadricepsu zacinaji byt unaveny, jak jedu vsechno bez bandazi, takze si dopreju rehabku (nejaky manualni techniky a ultrazvuk) a mozna dam na 1-2 treninky bandaze
_________________ "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/ biceps a triceps v superserii - JR v sede + supermini band:
5 serii
5/ kladivovy zdvihy + triceps na kladce:
3 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."
vsechno bez pasku, posledni dvojka uz trochu tezsi, ale zadny krvak
2/ vypady s JR:
3x30m (20+20kg)
3/ zakop v sede:
3x10
4/ lytka v sede:
5x10
5/ bricho:
ruzny cviky asi 10 serii
8 minut elyptical
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."
_________________ "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."
druhe opakovani se 115 asi neuznatelne, chybel lockout, posledni serie i s premistenim silove dobra, ale spatne u toho casuju dychani a rychle se pak unavim, na tom budu muset zapracovat
3/ tlaky VC za hlavou ve stoji:
8x40kg
3x6x50kg
3/ CG bench s pauzou na hrudniku:
5x60kg
5x80kg
2x100kg
2x110kg
2x120kg
2x130kg
4/ JR triceps za hlavou v sede:
10x30kg
3x15x40kg
5/ VC biceps:
8x30kg
5x50kg
5x60kg
3x70kg
3x80kg
+ 3x8x30kg nadhmatem
_________________ "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."
dnes nejaka velka nechut a unava, tak jsem odjel jen neco malo aby se nereklo
_________________ "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/ po 7 superseriich na biceps a triceps (JR v sede + pullover a tlak, kladiva + supermini-band triceps)
12 minut intervalovka na pase, interval do 120s rychlost 12, tep do 165
_________________ "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 posledni dve serie pasek, finalni trojka docela tezka, ale uplnej krvak to nebyl, uvidime co z toho vyleze
2/ hacken:
4x8
1x25
3/ lytka ve stoje:
4x12
4/ bricho:
ruzny cviky asi 8 serii
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."
pondeli 22. 3.
1/ CG bench s pauzou na hrudniku:
5x60kg
5x80kg
3x100kg
3x110kg
3x120kg
1x130kg
2x2x135kg
8x100kg
2/ JR tlaky na ramena v sede s pauzou ve spodni pozici:
5x30kg
5x35kg
5x40kg
2x3x45kg
3/ pritahy VC k brade:
10x40kg
10x50kg
8x60kg
4/ JR biceps:
5x15kg
5x20kg
3x5x30kg
4/ JR triceps za hlavou v sede:
10x30kg
2x20x40kg
_________________ "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."
od 190 pasek, 230 bez bandazi uz trochu tezsi, ale myslim ze plan se mi nakonec povede splnit
2/ shyby ruzne uchopy:
6x6
3/ pritahy v sede s oporou hrudniku:
3x10
4/ brutalni pumpovaci superserie vyponu v sede a ve stoje:
4x10+10
5/ bricho - tezce se zatezi:
8 serii
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."
4/ po 7 superseriich na biceps a triceps (JR v sede + pullover a tlak, kladiva + supermini-band triceps)
patecni 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."
Shanim nekoho sikovneho, idelane z Prahy 5 (okoli Novych Butovic), kdo by byl ochotny si obcas udelat tak 1,5h casu a pracoval by s kamerou. Veskere vybaveni zajistim, s kamerou naucim, ale pokud mozno shanim nekoho, kdo ma s tocenim videa alespon trochu zkusenosti. Pro pripadne zajemce detaily ohledne konkretnich terminu i odmeny za jejich ochotu a cas a dalsi informace formou PM.
_________________ "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/ pritahy v predklonu:
8x80kg
8x100kg
6x120kg
6x130kg
6x140kg
2/ tahy:
5x160kg
5x180kg
5x200kg
touch and go reps
3/ nejaky predkopavani zakopavani a vypady
bricho
strecink
velka unava a lenost, takze jen lehke protazeni
_________________ "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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