Zdravim vas, rozhodol som sa viest si tu moj treningovy log tak snad mi to tento krat aj vydrzi :)
Mam 20r, 93kg momentalne, 171cm... snazim sa teraz nabrat nejaku hmotu pred zaciatkom pripravy na jesenne sutaze. Makam uz asi 5 rokov.
V mojom logu bude myslim zaujimave to, ze teraz spolupracujem online s IFBB pro Shelbym Starnesom a Johnom Meadowsom. Nemozem sem pisat samozrejme uplne cely ich postup kedze si za to pytaju nemale sumy, ale aspon taky nahlad ako to v skutocnosti robia TOP kulturisti :)
Mountain dog je skutocne brutalny trening, skusal som uz kadeco ale toto je na hmotu skutocne asi najlepsi trening.
Zatial som so Shelbym pribral 20kg, hodil som sem aj porovnavacie foto. Je tam aj foto z Majstrovstiev Slovenska, bohuzial neviem najst podiove fotky. Zatial som bol len na tej jednej sutaze pred 2 rokmi :) Uvidime co to bude na jesen.
Este taka vec - nechce sa mi prekladat z anglictiny, takze bohuzial kto nevie po anglicky asi sa vela nedozvie... ale mozete sa spytat a snad s niecim pomozem :)
Takze tu je dnesny trening noh:
Lying leg curls - Do 2-3 warm up sets then 1 set of 12, go heavier, 1 set of 10, heavier, and finally 1 set of 8. Rest about 90 seconds between these sets. Then do a drop set like this for your 4th set, go back to weight you did for 12, do it 10 x, drop a plate and do 10 more reps, drop a plate and do 10 reps, then do 25 partials out of the bottom
12x40kg
10x45kg
8x50kg
drop set:
10x40kg; 10x30kg; 10x25kg+25 ciastocnych opakovani
Leg press – Work your way up to a weight that you can do for 10 grinder reps. This last set will be tough. I want you to just barely to be able to get 10. We’ll count your last 3 sets as working sets. Don’t lock out your legs. Just pump them in our normal fashion. Use a slightly wider than shoulder width foot placement.
zahrievacie serie, potom
3x10/330kg
Smith machine squat 1.5’s – Your legs will be pumped so this will likely only take a few sets of 3-4 reps to get to your working weight. On these go down to a bit below parallel, and only come up half way, then back down deep then all the way up - that is one rep. They will be full of blood and on fire. Do 4 sets of 8 reps like this.
toto bola brutalitka, isiel som
4x8/60kg
Barbell stiff legged deads – Do 4 sets of 10 going up ¾ of the way then right back down. Keep constant tension on all reps
4x10/100kg
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