Zase o rok starší

elrubio · Zaslal: út červenec 12, 2011 8:28 am Předmět:

12.7.2011 D105

dneska jen 4 hodiny spánku, bez energie, tak jsem dal jen takový gay fitness

BP 10-8-6-4-3-2-2-1 + pullups
BP 10x50kg + 10x pullups
BP 8x70kg + 10x pullups
BP 6x80kg + 8x pullups
BP 4x85kg + 6x pullups
BP 3x90kg + 6x pullups
BP 2x95kg + 6x pullups
BP 2x95kg + 6x pullups
BP 1x100kg + 5x pullups

explosive benchpress + pulldowns
EBP 5x10x50kg + Pulldowns 5x10x60kg

DB chest press on the ball + renegade rows
DBCP 5x10x20kg DB + RR 5x8x10kg DB

diamond pushups 3x10 + decline pushups on the ball 3x10

one leg Dead Lift + explosive pushups
OLDL 5x5x40kg (each leg) + EP 3x10

DB Windmill Hi/Lo + KTB swing
WDL 4x6x10 DB (each arm) + KTBS 4x10x16kg

_________________
there is no point in being alive if you cannot do the deadlift¨

I am the Viking!

http://www.facebook.com/pages/Fitness-models-galleries/125473037559547

elrubio · Zaslal: út červenec 12, 2011 9:53 am Předmět:

http://games.crossfit.com/features/photos/men-2011-crossfit-games

super galerie

_________________
there is no point in being alive if you cannot do the deadlift¨

I am the Viking!

http://www.facebook.com/pages/Fitness-models-galleries/125473037559547

elrubio · Zaslal: so červenec 16, 2011 2:33 pm Předmět:

16.7.2011 D106

tak po pár dnech nicnedělání konečně trénink

baseline: ROM drills

strength: Bench Press 5x1, Front Squat 5x5, Back Squat 3x3

BP 10x50kg
BP 5x80kg
BP 3x90kg
BP 1x95kg
BP 1x100kg
BP 1x105kg
BP 1x105kg
BP 1x100kg

fSQ 10x20kg
fSQ 5x50kg
fSQ 5x60kg
fSQ 5x65kg
fSQ 5x70kg
fSQ 5x75kg
fSQ 5x80kg

bSQ 3x80kg
bSQ 3x90kg
bSQ 3x100kg

stamina: Cleand and Press ladder 50kg
1st min 1rep
2nd min 2rep
3rd min 3reps
.
.
.
12min 12reps

nezdá se to na papíře, ale byl to pěknej hnus

workout: 5 rounds of
20x Dead Lift 70kg
20x pushups
10x Dead Lift 70kg
10x pushups

time: 22:xx

chtěl jsem ještě běh, ale bylo mi blbě, tak jsem to ukončil

_________________
there is no point in being alive if you cannot do the deadlift¨

I am the Viking!

http://www.facebook.com/pages/Fitness-models-galleries/125473037559547

daymoon · Moderátor

Krásně jedeš

_________________
Slunce je velký žlutý prášek od nebeských psychiatrů

*´¨)
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(¸.•` (¸.•` *daymoon*´¨)¸.•´¸.•*´¨) ¸.•*¨)

elrubio · Zaslal: ne červenec 17, 2011 1:51 pm Předmět:

17.7.2011 D107

baseline: 3 rounds of
30 air squats
20 pullups
10 knees to elbows

strength: weighted pullups to 3RM + Power Clean to 3RM

WPU 6xBW
WPU 3xBW +5kg
WPU 3xBW +10kg
WPU 3xBW +15kg
WPU 3xBW +20kg
WPU 3xBW +22,5kg

PC 5x20kg
PC 5x50kg
PC 3x60kg
PC 3x65kg
PC 3x70kg
PC 3x75kg

workout: 5 rounds of
3x Dead Lift 110kg
6x Pushpress 50kg
9x KTB swing 16kg

stamina : "21 wild bears"
7x3 Bear complex 50kg (masakr

)
7x7 Barbell windmill (each arm)
7x21 Close grip Bench Press 50kg

_________________
there is no point in being alive if you cannot do the deadlift¨

I am the Viking!

http://www.facebook.com/pages/Fitness-models-galleries/125473037559547

elrubio · Zaslal: po červenec 18, 2011 9:06 am Předmět:

18.7.2011 D108

po ránu svalovka snad v každým svalu na nohách a zádech, usednout na mísu bylo peklo

takže jen aerobka

row 3km
2min rest
row 2km
3min rest
row 1km

row sprint 500m
1min rest
row sprint 500m
1min rest
row sprint 500m

stepper 30min middle intensity

abs: floor wipes, crunches on the ball, plank on the ball, toes to bar

_________________
there is no point in being alive if you cannot do the deadlift¨

I am the Viking!

http://www.facebook.com/pages/Fitness-models-galleries/125473037559547

elrubio · Zaslal: út červenec 19, 2011 8:43 am Předmět:

19.7.2011 D109

baseline: ROM drills

strength: Overhead Squat 3-3-3-3-3 + Front Squat 1-1-1-1-1

OHS 8x20kg
OHS 5x30kg
OHS 3x35kg
OHS 3x40kg
OHS 3x45kg
OHS 3x45kg
OHS 3x45kg

FSQ 10x50kg
FSQ 5x60kg
FSQ 1x80kg
FSQ 1x82,5kg
FSQ 1x85kg
FSQ 1x85kg
FSQ 1x85kg

stamina: 5 Rounds of
6x front squat 50kg
9x sissy squat on the boxes with 30kg DB
12x 20kg plate overhead lunges

workout: 21-15-9
Floorpress 30kg DB
pullups

add-ons:
DB chest press on the ball 3x10 25kg DB
decline pushups (legs on the ball) 3x10
biceps DB curls 5x10 15kg DB

_________________
there is no point in being alive if you cannot do the deadlift¨

I am the Viking!

http://www.facebook.com/pages/Fitness-models-galleries/125473037559547

elrubio · Zaslal: st červenec 20, 2011 8:18 am Předmět:

20.7.2011 D110

dnes aerobka a abs

row 2km
1 minute rest
row 1km

stepper 35min

run 1km

abs : floor wipes, crunches on the ball, plank on the ball, russian twists, mohamedans, GHD situps

_________________
there is no point in being alive if you cannot do the deadlift¨

I am the Viking!

http://www.facebook.com/pages/Fitness-models-galleries/125473037559547

elrubio · Zaslal: pá červenec 22, 2011 8:23 am Předmět:

22.7.2011 D111

baseline: ROM drills + 30-20-10 hand release pushups + 30-20-10 situps

strength: Bench Press 5-5-5-5-5 + strict pullups + dips max reps

BP 10x60kg + 10x pullups
BP 8x70kg + 8x pullups
BP 5x80kg + 5x pullups
BP 5x85kg + 5x pullups
BP 5x90kg + 5x pullups
BP 5x95kg + 5x pullups
BP 5x90kg + 5x pullups

dips 12xBW
dips 10xBW
dips 10xBW
dips 10xBW
dips 6xBW

stamina: 10 rounds of
10x BP BW (70kg)
5x body blasters (burpee to pullup to toes to bar)

add-ons:
one arm DB chest press on the ball: 3x10x20kg each arm
plyo pushups 3x8
biceps

durability: 100 crunches + 50 toes to bar

_________________
there is no point in being alive if you cannot do the deadlift¨

I am the Viking!

http://www.facebook.com/pages/Fitness-models-galleries/125473037559547

elrubio · Zaslal: so červenec 23, 2011 2:04 pm Předmět:

23.7.2011 D112

baseline: ROM drills + weighted pullups 6x + 15kg
WPU BW + 15kg 6x
WPU BW + 15kg 5x
WPU BW + 15kg 3x
WPU BW + 15kg 3x
WPU BW + 15kg 2x
WPU BW + 15kg 2x

strength: Power snatch 3,3,3,2,2,2,1,1,1
PS 3x30kg
PS 3x35kg
PS 3x35kg
PS 2x40kg
PS 2x45kg
PS 2x45kg
PS 1x50kg
PS 1x50kg
PS 0x55kg (fail)
PS 1x50kg

spíš pořád boj s technikou než nějaký nácvik síly :/

stamina: DL 10-8-6-4-3-2-1-1
DL 10x60kg
DL 8x90kg
DL 6x120kg
DL 4x130kg
DL 3x140kg
DL 2x150kg
DL 1x155kg
DL 1x160kg

4 rounds of
3x DL 120kg
10x DB clean and press 20kg (each arm)

workout: perform 1 Power snatch@40kg every 30sec for 15minutes

masakr.. nevypadá to tak, ale ramena na hadry

na nic dalšího už jsem neměl sílu

_________________
there is no point in being alive if you cannot do the deadlift¨

I am the Viking!

http://www.facebook.com/pages/Fitness-models-galleries/125473037559547

elrubio · Zaslal: ne červenec 24, 2011 1:44 pm Předmět:

24.7.2011 D113

baseline: ROM drills

strength : Back squat to 1RM
BS 10x50kg
BS 6x70kg
BS 5x80kg
BS 3x90kg
BS 2x100kg
BS 1x105kg
BS 1x110kg

stamina1: 4 rounds of
Back squat 6x80kg
goblet squat 6x30kg DB
12x Box jumps with 10kg DB

stamina2: 4 rounds of
Front squat 5x50kg
DB romanian DL 5x25kg DB
air squats max reps

add-ons:
CG Bench press 6x6x60kg
DB french press 6x10x20kg DB

v průběhu tréninku mi bylo strašně zle, točení hlavy, na omdlení, ke konci už OK

_________________
there is no point in being alive if you cannot do the deadlift¨

I am the Viking!

http://www.facebook.com/pages/Fitness-models-galleries/125473037559547

Ernandes · Zaslal: ne červenec 24, 2011 2:29 pm Předmět:

Aktuálka by nebyla?

elrubio · Zaslal: po červenec 25, 2011 6:58 am Předmět:

Tak jsem přijel do fitka a zjistil jsem, že mám sice dvě mikiny, ale žádný kraťasy

tak dneska volno

_________________
there is no point in being alive if you cannot do the deadlift¨

I am the Viking!

http://www.facebook.com/pages/Fitness-models-galleries/125473037559547

elrubio · Zaslal: út červenec 26, 2011 8:24 am Předmět:

26.7.2011 D114

aerobka, abs

stepper : 75minut

abs: hollow rocks, plank, crunches, leg levers

btw. zase mi bylo docela blbě, hrozně se mi při tréninku ze začátku točí hlava a je mi jako na omdlení.. docela mě to sere

_________________
there is no point in being alive if you cannot do the deadlift¨

I am the Viking!

http://www.facebook.com/pages/Fitness-models-galleries/125473037559547

elrubio · Zaslal: st červenec 27, 2011 8:27 am Předmět:

27.7.2011 D115

baseline: Frog Complex (DL to power clean to thruster to back thruster)
FC 30kg 6x
FC 35kg 6x
FC 40kg 6x
FC 45kg 6x
FC 50kg 3x + 3x (10 pushups penalty)

strength: Back squat to 3RM + bench press to 3RM
BS 10x50kg
BS 6x70kg
BS 5x80kg
BS 3x85kg
BS 3x90kg
BS 3x95kg
BS 3x100kg

BP 10x50kg
BP 6x80kg
BP 3x85kg
BP 3x90kg
BP 3x95kg
BP 3x100kg

Bench mě těší, dřep mě sere :)

stamina: 5 Rounds of
3x Back squat 80kg
10x box jumps
15x Bose air squats

workout: 10min Chelsea (each minute do 5 pullups, 10 pushups, 15 air squats)

finisher: 50x zercher squat 40kg (20,20,10)

_________________
there is no point in being alive if you cannot do the deadlift¨

I am the Viking!

http://www.facebook.com/pages/Fitness-models-galleries/125473037559547