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Old 28.10.2017., 00:14   #741
upper body

2 vjezbe za prsa x3 serije
3 vjezbe za ledja x3 serije
2 vjezbe za biceps x2 serije
superset s
2 vjezbe za tricu x2 serije
ramena 3 serije x3 vjezbe u supersetu srednje zadnje i potisak
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Old 31.10.2017., 16:13   #742
SQUAT

20 X 5
100 X 5
130 X 5
150 X 3
180 X 3
140 X 3

BENCH

60 X 5
5 X (100 X 5)

BICEPS PREGIB EZ ŠIPKA

5 X (50 X 6)
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Old 31.10.2017., 19:04   #743
Dobre tezine za nekog od skoro 50 god
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Old 31.10.2017., 21:51   #744
Quote:
cukalj kaže: Pogledaj post
Dobre tezine za nekog od skoro 50 god
Hvala, ali su mi tek nježne 33. Ovo "69" je ulica, ne godina.
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Old 03.11.2017., 16:36   #745
zgib 8 praznih (neutral grip)
zgib 8 s 2,5 kg
benc 8 x 40
zgib 6 s 5 kg
benc 6 x 45
zgib 4 s 7,5 kg
benc 4 x 50
zgib 4 s 7,5 kg
benc 4 x 50
zgib 6 s 5 kila
benc 6 x 45
zgib 9 bez tereta
benc 8 x 40

i onda 4 serije

dvorucni kosi benc 12 x 12,5
jednorucno veslanje 8 x 20
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Old 04.11.2017., 22:25   #746
cucanj 6 x 45
leg curl 6 x (1 + 1/4 pokreta) sa 30
cucanj 4 x 50
leg curl 4 x (1 + 1/4 pokreta) sa 36
cucanj 4 x 50
leg curl 4 x (1 + 1/4 pokreta) sa 36
cucanj 4 x 50
leg curl 4 x (1 + 1/4 pokreta) sa 36
cucanj 4 x 50
leg curl 4 x (1 + 1/4 pokreta) sa 36
cucanj 6 x 45
leg curl 6 x (1 + 1/4 pokreta) sa 30


4 serije

dobro jutro 8 x 30
iskorak s vracanjem u mestu 8 x 12,5

4 serije

listovi jedan po jedan 20 x 20 kila
trbusnjaci 50
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Old 05.11.2017., 14:50   #747
zgib 8 s 2,5 kg
benc 8 x 40
zgib 6 s 5 kg
benc 6 x 45
zgib 4 s 7,5 kg
benc 4 x 50
zgib 4 s 7,5 kg
benc 4 x 50
zgib 6 s 5 kila
benc 6 x 45
zgib 8 s 2,5 kg
benc 8 x 40

i onda 4 serije

dvorucni kosi benc 8 x 15
jednorucno veslanje 8 x 20
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Old 09.11.2017., 11:52   #748
Jučer:

KOSI BENCH

60 X 10
3 X (100 X 5)

SQUAT

100 X 5
140 X 5
180 X 3
200 X 1

JEDNORUČNO DIZANJE BUČICE S PODA IZNAD GLAVE

5 X (34 X 5) X SVAKA RUKA

LEĐNJACI

3 X 15

LAT MAŠINA

5 X (90 X 5)
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Old 09.11.2017., 16:06   #749
SQUAT

100x5
120x3
120x3

HACK SQUAT

100x10
100x10

LEG EXTENSION

70x5
70x5
70x5

SUMO DEADLIFT

100x5
100x5
100x5

LYING LEG CURL

40x10
40x10
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Old 11.11.2017., 09:05   #750
Jučer:

DEADLIFT

100 X 5
140 X 5
180 X 5
180 X 5

OHP

40 X 5
70 X 5
70 X 5
70 X 5
50 X 5
50 X 5

USKI BENCH

5 X (80 X 6)

BICEPS PREGIB EZ ŠIPKOM

6 X (50 X 6)

LEĐNJACI

5 X 15
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Old 13.11.2017., 12:22   #751
Bok prema novom programu

Cardio trcanje 8km/h

Superserija:
4x 10 15kg good morning + deadlift 28kg

Cucanj
3x 10 10kg smith sipka
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Old 16.11.2017., 10:04   #752
SQUAT

100 X 5
130 X 5
160 X 5
180 X 3

OHP

4 X (60 X 5)
1 X (60 X 8)

BICEPS PREGIB BUČICAMA

5 X (30 X 5)

LEĐNJACI

15 X 3

FLY BUČICAMA

5 X (20 X 6)
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Old 16.11.2017., 19:54   #753
7-5-3


7 zgibova (neutral grip) s 5 kila
kosi benc 7x40
5 zgibova s 7,5 kla
kosi benc 5x45
3 zgiba s 10 kila
kosi benc 3x50



7 zgibova s 6,25 kila
kosi benc 7x42
5 zgibova s 8,75 kla
kosi benc 5x47
3 zgiba s 11,25 kila
kosi benc 3x52

4 serije

dvorucni kosi benc s uvrtanjem 8x15
lat masina 8x43


pojas za tegove ima jos 2,5 kile.
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Old 17.11.2017., 17:59   #754
Tri set triceps
Millitary lift
Vjezba za lozu
Vjezbe na kablovima
Cucanj
10 km 7.5km/h
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Old 18.11.2017., 13:11   #755
7 5 3 cucanj leg curl

cucanj 7x45
leg curl 7x33
cucanj 5x47,5
leg curl 5x36
cucanj 3x50
leg curl 3x39

cucanj 7x47,5
leg curl 7x36
cucanj 5x50
leg curl 5x39
cucanj 3x52,5
leg curl 3x43

4 serije

cucanj na kosini 6x40
leg curl po jedna noga 6x18
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Old 20.11.2017., 19:11   #756
4x

chin up 8x, diamond push up 12x, australian pull up 8x, dips 8x, hanging leg raise 10x, bulgarian split squat, wall sit, skakanje na plaformu

puf puf....ufff....
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Old 27.11.2017., 09:45   #757
Jučer

Zagrijavanje : borba protiv bure

3x

chin up 7x, diamond push up 12x, australian pull up 7x, dips 7x, hanging leg raise 10x, plank

3x

close grip pull up 6x, spiderman push up 10x, bench dips 10x, leg raise 10x, side plank


uffff....
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Old 28.11.2017., 18:10   #758
Zagrijavanje na traci 9 brzina, rotoped lagano i onda

Squat kombination:

13kg x3 sipka
+ Goblin squat 5kg 3x
I onda Deadlift 38kg x3
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Old 04.12.2017., 19:26   #759
Tek 4. tjedan treninga, nakon zanemarivanja utega cca 6mj...

leg press 4 x ( 8 x 100 )

Straight barbell deadlifts 4 x ( 8 x 50 )

Leg extension 4 x ( 8 x 63)

Leg curl 4 x ( 8 x 30 )

Bech press 4 x ( 8 x 40 kg )

Machine shoulder press 4 x ( 8 x 25 )

Reverse grip lat pulldown 4 x ( 8 x 50kg )
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Old 09.12.2017., 14:51   #760
Nema zime

3x

pull up 7x, wide grip push up 12x, dips 9x, pike push up 10x, squats 10x, bulgarian split squat 8x, wall squat

2x

chin up 7x, diamond push up 14x, biceps curls 8x, wall triceps extension 8x, plank, skakanje na platformu 7x, listovi 8x

1x

chin up 6x, diamond push up 10x, biceps curls 6x, wall triceps extension 8x, plank, skakanje na platformu 6x

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