Rachela | Fake it till you make it!

Rachela · Zaslal: po duben 25, 2011 8:49 pm Předmět:

25. 04. 2011 - Volume
Kde: Hotel Astrum Fitness, LV
Cas: 13:40 - 14:50

- rozcvicka

Clean high pull:
3x80kg
3x80kg
3x80kg

Clean + Front squat:
2x80kg
3x70kg

Front Squat:
5x80kg
5x80kg
5x80kg

Push press:
5x70kg
5x60kg
5x60kg
5x60kg
5x60kg

Bentover row:
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg

Na zaver nejake kondicne cviky na core a koordinaciu (kettlebel, bulgarian bag, medicine ball).

_________________
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 duben 27, 2011 7:56 pm Předmět:

27. 04. 2011 - Recovery
Kde: Bodyworld Fitness, Mlyny, NR
Cas: 19:00 - 20:00

- Uz sa mi tento oddychovy den prestava pacit. Mam vkuse pocit, ze sa starsne flakam :/ Ale rad by som potiahol tu texas method az k 200kg na DL, tak uvidime podla toho, aky bude piatkovy Intensity day.

- rozcvicka

Deadlift:
6x80kg
6x80kg
6x80kg

Dumbell Bench Press:
6x35kg
6x35kg
6x35kg

Dumbel Rows:
7x40kg
6x40kg
6x40kg

Zdvihy noh vo vise:
20xRacheljak
20xRacheljak
20xRacheljak

_________________
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 duben 29, 2011 8:02 pm Předmět:

29. 04. 2011 - Intensity
Kde: Bodyworld fitness Mlyny, NR
Cas: 18:10 - 19:15

- rozcvicka

Deadlift:
14x20kg
8x60kg
6x100kg
3x140kg
3x160kg
1x170kg
1x180kg
1x190kg <-- PR
6x140kg
- Noooo celkom fajn :) Citil som sa velmi dobre a isto pri DL. Takze potiahnem texas method az na 200 kilo. AJ ked teraz zaradim uz kardio a zacnem osekavat stravu, tak ktovie, ci to este pojde hore

Bench Press:
15x20kg
10x40kg
8x60kg
6x70kg
3x80kg
2x90kg
1x95kg
- Dnes som sa na BP necitil prave najlepsie, takze na stovku som ani nesiel. Neviem, co s tym bench pressom, vobec mi to nejde :D presna polovica DL...

Clean and Press:
5x20kg
3x40kg
3x60kg
3x70kg
3x80kg
2x85kg
0x90kg <--premiestnit sa mi to este podarilo (aj ked strasne prasacky :D), no ten push press ani za boha xD Spodny chrbat uz vyrazne protestoval.

Zdvihy noh vo vise:
15xRacheljak
15xRacheljak
15xRacheljak

_________________
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 květen 02, 2011 7:49 pm Předmět:

02. 05. 2011 - Volume
Kde: Bodyworld fitness Mlyny, NR
Cas: 18:40 - 20:00

- rozcvicka

Clean high pull:
3x60kg
3x80kg
2x80kg
3x60kg <-- Neviem, kde som dnes nechal vybusnost...

Power Clean + Front squat:
3x80kg
3x80kg

Front Squat:
5x80kg
5x90kg
5x90kg <-- to je vlastne PR no

Push press:
5x60kg
5x70kg
5x70kg
5x70kg <-- tu ma strasne zabolelo zapastie, tak som zhodil, dost som bol nasrany :D
5x60kg

Bentover row:
5x90kg
5x90kg
5x90kg
5x90kg
5x90kg <-- No to bola uz riadna makacka...

Good morning:
6x60kg
6x70kg
5x80kg

Clean + Incline plyo pushup
3x60kg + 5xRacheljak
3x60kg + 5xRacheljak
3x60kg + 5xRacheljak <-- musel som napravit svoju explozivnu povest :)

Brusaky + Zdvihy noh vo vise:
10xRacheljak + 10xRacheljak
10xRacheljak + 10xRacheljak
10xRacheljak + 10xRacheljak
10xRacheljak + 10xRacheljak

Dnes taky napohodu trening, nieco slo a nieco nie :/. Ale som spokojny celkovo. V stredu zase oddychove smatlanie bude.

_________________
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 květen 04, 2011 7:33 pm Předmět:

04. 05. 2011 - Recovery
Kde: Bodyworld Fitness, Mlyny, NR
Cas: 19:00 - 20:00

- rozcvicka

Squat:
8x60kg
5x100kg
5x100kg
5x100kg

Dumbell Bench Press:
6x37.5kg
6x37.5kg
6x37.5kg

Dumbel Rows:
6x42.5kg
6x42.5kg
6x42.5kg

Skracovacky na lavicke:
12xRacheljak
12xRacheljak
12xRacheljak
12xRacheljak

_________________
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 květen 06, 2011 8:43 pm Předmět:

06. 05. 2011 - Intensity
Kde: Bodyworld fitness Mlyny, NR
Cas: 18:00 - 19:00

DNES VSETKO NAK**OT!
Uplne som sklamany, nepotiahol som, co som chcel, nevladal som nic. Nasrany som v tejto chvili a zrejme budem menit trening teraz, lebo citim, ze prichadza stagnacia. Uvidim, co vymyslim.

Deadlift:
15x20kg
8x60kg
8x100kg
3x140kg
3x170kg
0x195kg :/
1x180kg
1x180kg
7x140kg
- No comment :D

Bench Press:
15x20kg
10x40kg
8x60kg
5x80kg
2x90kg
5x80kg
8x60kg

Clean and Press:
5x20kg
3x40kg
3x60kg
3x70kg
3x80kg
2x80kg

_________________
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 květen 07, 2011 12:15 pm Předmět:

Miško hlavu hore, nabudúce to pojde lepšie, ono však vieš sám, že nie každý den je sviatok, kontinuálne zvyšovať z týždna na týžden je síce pekné na papieri, ale udržať akúkoľvek tréningovú rutinudo bodky aj v reále nemusí byť ani zdaleka vždy možné.

_________________
"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 květen 08, 2011 6:22 pm Předmět:

Tak oddnes novy trening. Prakticky ABAB (lower body, upper body), zakladom budu vzdy dva cviky systemom Tokars 5x3 (http://www.sugdenbarbell.co.uk/routines/Tokars-5x3-System).
Zakladom bude:

kód:

A1
FRONT SQUAT 5x3/3x2/2x1
DEADLIFT 5x3/3x2/2x1

B
BENCH PRESS 5x3/3x2/2x1/deload
PUSH PRESS/JERK 5x3/3x2/2x1

C
POWER CLEAN 5x3/3x2/2x1
BACK SQUAT 5x3/3x2/2x1

D
BENCH PRESS 5x3/3x2/2x1/deload
PUSH PRESS/JERK 5x3/3x2/2x1

+ samozrejme vzdy rozna assistence work

_________________
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: ne květen 08, 2011 6:26 pm Předmět:

08. 05. 2011 - Posilnovna
Kde: Bodyworld fitness Mlyny, NR
Cas: 17:00 - 18:10

Front squat:
8x20kg
5x60kg
3x90kg
3x90kg
3x90kg
3x90kg
3x90kg <- Tu som velmi nepodsekaval, verim, ze potencial na rast sily tu este mam velky, deficit bol sposobeny rocnym zranenim kolena pocas minuleho roka.

Deadlift:
8x20kg
8x60kg
8x100kg
3x140kg
3x140kg
3x140kg
3x140kg
3x140kg <-- Tu som naopak podsekaval celkom dost xD Ale dnes ma aj tak bolel lower back z predvcerajska este.

PowerClean / Lunges:
3x60kg / 3x60kg
3x60kg / 3x60kg
3x60kg / 3x60kg
3x60kg / 3x60kg

Zdvihy noh vo vise / skracovacky na lavicke:
15xRacheljak / 10xRacheljak
15xRacheljak / 10xRacheljak
15xRacheljak / 10xRacheljak

_________________
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 květen 09, 2011 7:37 pm Předmět:

09. 05. 2011 - Posilnovna
Kde: Bodyworld fitness Mlyny, NR
Cas: 19:00 - 20:00

Bench Press:
15x20kg
8x60kg
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg

Push Press:
10x20kg
6x60kg
3x70kg
3x70kg
4x70kg
4x70kg
4x70kg

Stahovanie hornej kladky:
8x175lbs (80kg)
8x190lbs (86kg)
8x205lbs (93kg)
8x205lbs (93kg)

Close grip Bench Press / Biceps Curls:
6x60kg / 5x20kg
6x60kg / 5x20kg
6x60kg / 5x20kg

Skracovacky / Zdvihy noh vo vise:
12xRacheljak / 12xRacheljak
12xRacheljak / 12xRacheljak
12xRacheljak / 12xRacheljak

+ kubanske tlaky rehab xD

_________________
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 květen 11, 2011 8:06 pm Předmět:

11. 05. 2011 - Posilnovna
Kde: Bodyworld fitness Mlyny, NR
Cas: 18:50 - 20:15

- rozcvicka s osou (+nejake vyskoky, poskoky :D)

Power Clean (Silove premiestnenie):
5x20kg
5x60kg
3x70kg
3x80kg
2x90kg
2x90kg
5x60kg

Squat (Drepy):
8x60kg
5x100kg
5x110kg
3x120kg
3x120kg
3x120kg
3x120kg
3x120kg

Farmers walk (Farmárska chôdza) s trapézovou osou:
12m+12m x 140kg
12m+12m x 160kg
12m+12m x 170kg

Superserie
Good morning (predklony) / Dvíhanie nôh v leže na lavici:
5x60kg / 15xRacheljak
5x60kg / 15xRacheljak
5x60kg / 15xRacheljak

Hang Clean (Premiestnenie z visu) / Skracovačky na lavici:
3x60kg / 12xRacheljak
3x60kg / 10xRacheljak

No dnes celkom zahul, po skonceni sa mi nohy triasli, dokonca sa mi to trochu pretiahlo casovo :D Ale pocit dobry a spokojnost.
ak si niekto vsimol, doplnam aj slovenske nazvy cvikov (ak poznam ekvivalent). Neviem preco, asi pre poriadok.

_________________
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 květen 13, 2011 6:53 pm Předmět:

13. 05. 2011 - Posilnovna
Kde: Bodyworld fitness Mlyny, NR
Cas: 18:00 - 19:00

Bench Press (Tlak na lavicke):
10x20kg
8x60kg
6x70kg
3x80kg
3x85kg
3x85kg
3x85kg
3x85kg
3x85kg

Push Press (Tlak s vyrazom):
10x20kg
10x20kg
6x60kg
3x70kg
2x75kg
2x75kg
2x75kg
8x60kg

Pritahy VC podhmatom:
15x20kg
10x60kg
8x80kg
6x90kg
6x90kg

Superseria
Close grip Bench Press / Stahovanie hornej kladky podhmat:
6x60kg / 6x190lbs (86kg)
6x60kg / 6x190lbs (86kg)
6x60kg / 6x190lbs (86kg)

_________________
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 květen 16, 2011 7:50 pm Předmět:

16. 05. 2011 - Posilnovna
Kde: Bodyworld fitness Mlyny, NR
Cas: 19:10 - 20:10

Front squat (Celny drep):
8x20kg
6x60kg
3x80kg
2x95kg
2x100kg
2x100kg
2x100kg <- PR, stovku som este celne nedrepol a dnes to slo ako po masle :)

Deadlift (Mrtvy tah):
8x60kg
5x100kg
3x140kg
3x160kg
2x160kg <- vobec mi to nejde, ked prehodim uchop : (
3x160kg
3x160kg
3x160kg

Front Lunges (Vypady vpred):
3+3x60kg
3+3x60kg
3+3x60kg
3+3x60kg

Superseria
Power clean (premiestnenie) / single leg box squat (Dosedy na jednej nohe)
5x60kg / 5+5xRacheljak
5x60kg / 5+5xRacheljak

Zdvihy noh na lavicke:
15xRacheljak
15xRacheljak

Vysledok: unava, smrt...

_________________
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 květen 17, 2011 7:24 pm Předmět:

17. 05. 2011 - Posilnovna
Kde: Bodyworld fitness Mlyny, NR
Cas: 19:00 - 20:00

Push Press:
10x20kg
6x60kg
3x70kg
2x75kg
1x80kg
1x80kg

Bench Press:
8x60kg
5x80kg
2x90kg
2x90kg
2x90kg

Stahovanie hornej kladky paralelny uchop:
8x190lbs (86kg)
8x190lbs (86kg)
8x190lbs (86kg)
8x190lbs (86kg)

Close grip Bench Press / Biceps Curls:
6x60kg / 6x18kg
6x60kg / 6x18kg
6x60kg / 6x18kg

Skracovacky na lavicke:
12xRacheljak
12xRacheljak
12xRacheljak

Plank x 2

Dnes taka uplna pohodicka, ani som sa nespotil...

_________________
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 květen 19, 2011 7:46 pm Předmět:

19. 05. 2011 - Posilnovna
Kde: Bodyworld fitness Mlyny, NR
Cas: 18:30 - 20:00

- rozcvicka s osou (nejake vyskoky, poskoky, incline pushups... )

Power Clean (Silove premiestnenie):
5x20kg
5x60kg
3x70kg
3x80kg
2x90kg
2x90kg
3x80kg
5x60kg

Squat (Drepy):
8x60kg
5x100kg
1x120kg
2x130kg
2x130kg
2x130kg

Farmers walk (Farmárska chôdza) s trapézovou osou:
12m+12m x 140kg
12m+12m x 160kg
12m+12m x 180kg
12m+12m x 180kg

Zdvihy noh vo vise:
12xRacheljak
12xRacheljak
12xRacheljak

Skracovačky na lavici:
12xRacheljak
12xRacheljak

_________________
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