Rachela | Fake it till you make it!

Rachela · Zaslal: ne březen 06, 2011 5:27 pm Předmět:

06. 03. 2011 - Plávanie
Kde: Mestsky kupel, Nitra
Cas: 16:00 - 16:23

Prsia 1000m - 23 minut
<-- dnes ziadne rozplavby, nic. Proste jeden kilometer a slo sa domov. Som este unaveny zo vcera a takisto ma zajtra caka tazky trening, takze len taka rehabka vo vode :D

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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

Rachela · Zaslal: po březen 07, 2011 9:44 pm Předmět:

07. 03. 2011 - Strength
Kde: Bodyworld fitness, Mlyny, NR
Cas: 19:00 - 19:45

45 minut ... Celkom dobry cas, som to preletel, a ani som sa nezadychal xD

EXPLOSIVE STRENGTH WORK:

Jumping Box Squat
5xRacheljak
5xRacheljak
5xRacheljak
5xRacheljak

Explosive Clap Incline Push-ups
5xRacheljak
5xRacheljak
5xRacheljak
5xRacheljak

MAXIMAL STRENGTH WORK:

Deadlift
8x60kg
8x100kg
3x140kg
3x160kg
3x160kg
3x160kg
<-- Priatelka mi kupila magnezium, tak uz mi nic nebranilo trochu prihodit. Islo to prekvapivo dobre, ziadne opacko som nemusel dotahovat silou vole, proste pohodove.

Superserie:

Single Leg Squat on bench / Push Press
8xRacheljak each leg / 3x70kg
8xRacheljak each leg / 3x70kg
8xRacheljak each leg / 3x70kg

Dips / Suitcase Deadlift
5xRacheljak / 6x60kg each leg
5xRacheljak / 6x60kg each leg
6xRacheljak / 6x60kg each leg
<-- Ten suitcase deadlift je suuper! :D

Skracovacky na lavicke / Kliky
12xRacheljak / 20xRacheljak
12xRacheljak / 20xRacheljak
12xRacheljak / 20xRacheljak

Tak dnes mam za sebou dalsi skvely trening. V posilke bolo kurevsky vela ludi, no jeden Power Rack nastastie volny :)

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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

Rachela · Zaslal: út březen 08, 2011 8:55 pm Předmět:

08. 03. 2011 - Plávanie
Kde: Mestsky kupel, Nitra
Cas: 19:00 - 19:35

Prsia 1500m
<-- dnes boli volne len dve drahy, lebo zvysok bazena zabral nejaky plavecky klub. V kazdej drahe asi 15 ludi, totalne v p*ci, myslel som si, ze odidem. No dal som tomu sancu a ukazalo sa, ze plavanie v takych podmienkach ma neskutocne vyhody. Je to uplny HIIT, najprv 10 sekund plavam pomaly za nejakou babickou, potom v protismere chvilu nik nejde a mam asi 4 sekundy na to, aby som ju predbehol, tak nakopnem plne obratky, potom sa veziem za dalsim kriplom par sekund, potom dalsi predbiehaci manever atd atd. Uplny zahul na kondicku, zaroven adrenalin, uplne som sa v tom vyzival, poudieral som polovicu osadenstva, proste slast

Ostal by som tam aj do zaverecnej, no cely moj trening ukoncil neskutocny krc do lytka pri odraze, taky silny, ze doteraz som ho uplne neuvolnil, to je kruta bodka za treningom, najma ked to bolo v 2m vode :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

Rachela · Zaslal: st březen 09, 2011 1:24 pm Předmět:

09. 03. 2011 - Plávanie
Kde: Mestsky kupel, Nitra
Cas: 12:20 - 12:42

Prsia 1000m
<- obedova prestavka :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

Rachela · Zaslal: čt březen 10, 2011 9:54 pm Předmět:

10. 03. 2011 - Strength
Kde: Bodyworld fitness, Mlyny, NR
Cas: 19:10 - 20:10

EXPLOSIVE STRENGTH WORK:

Cleans: (+nacviky techniky)
5x60kg
8x20kg
8x40kg
5x50kg
5x60kg

MAXIMAL STRENGTH WORK:

Drep:
5x100kg
3x120kg
3x120kg
3x120kg

Decline Bench Pres:
10x60kg
5x80kg
3x85kg
3x85kg
3x85kg

Superserie:

Split Jerks / Chin Ups:
5x60kg / 5xRacheljak
5x70kg / 5xRacheljak
2x75kg / 5xRacheljak
<-- Vyrazy nejak tazkli :/

One leg dumbell deadlift / Dumbell rows:
4x8kg each leg / 6x32.5kg each hand
4x8kg each leg / 6x32.5kg each hand
4x8kg each leg / 6x32.5kg each hand

Inch Worm / Power Clean:
3xRacheljak / 3x80kg
3xRacheljak / 3x80kg
3xRacheljak / 3x80kg
<-- tu som uz umieral unavou, ale nestacilo mi :D

Plank / Clean&Press:
1 min / 3x60kg
1 min / 3x60kg

Zdvihy noh vo vise / Bic. zdvihy s JC:
12xRacheljak / 6x18kg
12xRacheljak / 5x18kg

Som zniceny, no pocit nemam dobry, vsade sa mi zda, ze mam nalozene strasne malo a uz chcem aby tam boli dvojnasobne vahy :D najvacsim snom je stovka na Clean&jerk, ale na clean ma brzdi technika a na jerk ma brzdi sila, tak snad o dva roky

_________________
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

Rachela · Zaslal: so březen 12, 2011 12:55 pm Předmět:

12. 03. 2011 - Domáce cvičenie
Kde: Bátovce, Slovakia
Cas: 12:00 - 12:20

- 100 preskokov na svihadle
- 200m vyklus
- 100 preskokov na svihadle
- 200m vyklus
- 100 preskokov na svihadle
- 200m vyklus
30 sekund pauza
- 20 klikov
15 sekund pauza
- 20 klikov
15 sekund pauza
- 20 klikov
15 sekund pauza
- 1 minuta tienovy box (vysoka intenzita)
30 sekund pauza
- 1 minuta tienovy box (vysoka intenzita)
30 sekund pauza
- 1 minuta tienovy box (vysoka intenzita)
30 sekund pauza
- 100 preskokov na svihadle
- 1 minuta plank
30 sekund pauza
- 1 minuta plank

<-- zasiel som na vikend k rodicom na navstevu, tak som si kondicne pocvicil :)

_________________
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

Turakam · Zaslal: so březen 12, 2011 12:58 pm Předmět:

Ufff dobrý nášup za 20 minút.

_________________
"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"

Rachela · Zaslal: ne březen 13, 2011 8:16 pm Předmět:

13. 03. 2011 - Strength
Kde: Bodyworld fitness, Mlyny, NR
Cas: 18:10 - 19:10

EXPLOSIVE STRENGTH WORK:

Jumping Box Squat
5xRacheljak
5xRacheljak
5xRacheljak
5xRacheljak

Explosive Clap Incline Push-ups
5xRacheljak
5xRacheljak
5xRacheljak
5xRacheljak

MAXIMAL STRENGTH WORK:

Deadlift
8x60kg
6x100kg
3x140kg
3x160kg
2x170kg <- PR, a predsa nespokojnost :/
2x170kg
5x140kg

Superserie:

Single Leg Squat on bench / Push Press
5xRacheljak each leg / 3x70kg
5xRacheljak each leg / 3x70kg
5xRacheljak each leg / 3x70kg

Dips / Suitcase Deadlift
6xRacheljak / 5x60kg each leg
6xRacheljak / 5x60kg each leg
6xRacheljak / 5x60kg each leg
<-- Pri klikoch na bradlach mi pri druhej serii nieco brutalne puklo v hrudnej kosti a boli to doteraz, tak snad to vyspim

Inch Worm / Kliky
5xRacheljak / 15xRacheljak
5xRacheljak / 15xRacheljak
5xRacheljak / 15xRacheljak

Turakam napsal:

Ufff dobrý nášup za 20 minút.

Niesom velmi spokojny, teraz venujem par treningov nacviku technik na svihadle, nech to je pestrejsie :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

NBD · Zaslal: po březen 14, 2011 11:33 am Předmět:

nazdar, akemu sportu sa venujes, zivis sa sportom ci?

Rachela · Zaslal: po březen 14, 2011 8:03 pm Předmět:

14. 03. 2011 - Domáce cvičenie
Kde: Chrenová, NR
Cas: 19:25 - 19:40

- 10 minut preskoky cez švihadlo (nacviky roznych technik, obcas pekny fail, takze preskoky prerusovane z casu na cas :D)
- kruhove cvicenie: 10 odhodov medicinbalom / 20 sekund tienovy box, bez prestavky po dobu 5 minut

<-- Naozaj len velmi mala aktivita, chcel som povodne len ist odskusat nove triky na svihadle, ale nutkaniu pribalit medicinbal som neodolal. Dost vsak po vcerajsku citim spodny chrbat, prava sranda pride zajtra na plavarni :)

NBD napsal:

nazdar, akemu sportu sa venujes, zivis sa sportom ci?

Nie, sportom sa nezivim a niesom momentalne ani zaregistrovany ako pretekar v ziadnej sportovej organizacii, zvaze alebo comsi podobnom.

_________________
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

Turakam · Zaslal: po březen 14, 2011 8:55 pm Předmět:

ale zas dúfame, že čoskoro budeš, ale pssst

hehe

_________________
"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"

Rachela · Zaslal: st březen 16, 2011 10:09 pm Předmět:

16. 03. 2011 - Strength
Kde: Bodyworld fitness, Mlyny, NR
Cas: 19:10 - 20:20

Sice som vcera mal ist plavat, no dosli mi doplnky, tak som musel ist domov triedit a vybalovat, a trening som uz nestihol.
Dnes ma cakal silovy trening, zobral som so sebou aj kolegu, takze sa to pretiahlo o nekonecne vysvetlovania techniky a prehadzovania zavazi medzi seriami, asi prave to prehadzovanie ma vystavilo, lebo sa citim fakt na kkt :D

EXPLOSIVE STRENGTH WORK:

- vynechane. Kedze sa blizia MSR v silovom trojboji, prvykrat nebola volna ziadna silova klietka v posilke, tak som musel cakat a ked sa konecne uvolnila, od sameho stastia som zabudol na tuto cast treningu :/

MAXIMAL STRENGTH WORK:
- rozcvicka s olympijskou osou

Drep:
6x100kg
3x120kg
3x120kg
3x120kg

Bench Press:
10x60kg
5x80kg
5x80kg
5x80kg
5x80kg

Superserie:

Split Jerks / Chin Ups:
3x60kg / 5xRacheljak
3x70kg / 5xRacheljak
3x70kg / 5xRacheljak

One leg dumbell deadlift / Dumbell rows:
5x12kg each leg / 6x32.5kg each hand
5x12kg each leg / 6x32.5kg each hand
5x12kg each leg / 6x32.5kg each hand

Inch Worm / Power Clean:
3xRacheljak / 3x80kg
3xRacheljak / 3x80kg
3xRacheljak / 3x80kg

Drepy s vyskokom / Nacviky cleanu
8xRacheljak+os / 20kg
8xRacheljak+os / 20kg
8xRacheljak+os / 20kg
8xRacheljak+os / 20kg

_________________
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

Rachela · Zaslal: čt březen 17, 2011 9:55 pm Předmět:

17. 03. 2011 - Plávanie
Kde: Mestsky kupel, Nitra
Cas: 12:20 - 12:42

Prsia 1000m / 22 min
<- a opat som vyuzil obednu pauzu v praci :)

_________________
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

Rachela · Zaslal: pá březen 18, 2011 11:19 pm Předmět:

18. 03. 2011 - Plávanie
Kde: Mestsky kupel, Nitra
Cas: 18:30 - 19:00

Kratky trening, slubil som sa vecer s priatelkou do kina, tak nebolo vela casu

100m + 100m rozplavby
Prsia 800m / 15 min <- musim si kupit presne vodotesne stopky.

Tak s takymto casom na 800m breaststroke by som bol v roku 2000 najlepsi v North Aussi Masters clube: http://www.norths-aussi.org.au/Top10/2000NSW/default.htm :D: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

Rachela · Zaslal: so březen 19, 2011 3:52 pm Předmět:

19. 03. 2011 - Strength
Kde: Bodyworld fitness, Mlyny, NR
Cas: 13:15 - 14:15

EXPLOSIVE STRENGTH WORK:

Jumping Box Squat
5xRacheljak
5xRacheljak
5xRacheljak

Explosive Clap Incline Push-ups
5xRacheljak
5xRacheljak
5xRacheljak

MAXIMAL STRENGTH WORK:

Deadlift
8x60kg
8x100kg
5x140kg
3x160kg
2x170kg
2x170kg
5x140kg

Superserie:

Single Leg Squat on bench / Push Press
6xRacheljak each leg / 3x70kg
6xRacheljak each leg / 3x70kg
6xRacheljak each leg / 3x70kg

Incline BP s JC / Zhyby
8x32.5kg / 5xRacheljak
8x32.5kg / 5xRacheljak
8x32.5kg / 5xRacheljak

Inch Worm / Cleans technika
3xRacheljak / 10x20kg
3xRacheljak / 6x40kg
3xRacheljak / 6x60kg

_________________
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