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Old 18.02.2014., 15:01   #61
Noge

Squat 5x5
DL 5x5
Leg press 4x8
Leg curls 4x8
Leg extension 4x8
Calf raise 12x3
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Old 28.02.2014., 16:32   #62
DL 10 10 8
Rameni potisak na smithu 5x5
Biceps pregib sipkom 10 10 8
Listovi na spravi 20 20 20
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Old 28.02.2014., 17:17   #63
push dan

ravni bench press 5x5
propadanje 3x10
razvlacenje 3x15

pushdown za triceps
i francuski potisak 4x8
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Old 04.03.2014., 18:25   #64
Cucanj 5x5
Bench 5x5
Zgib 3x max
Trbusnjaci 3x max
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Old 04.03.2014., 23:55   #65
ravni bench: 10x3 - 105kg
A1 military pres: 4x6 - 50kg
A2 romanian deadlift: 4x6 - 100kg
B1 listovi: 4x6 - 80kg
B2 upright row: 4x6 - 50kg
french press: 4x6 - 45kg
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Old 07.06.2016., 11:32   #66
leg extension-stopala prema van- 40kg- 3x10-12
incline dumbell press- 20kg - 3x10-12
inverted rows podhvat – 3x10-12
romanian deadlift- 25kg- 3x 6-10

tempo 2-1-2

Zadnje uređivanje brunejz : 07.06.2016. at 11:49.
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Old 10.06.2016., 12:10   #67
cable upright rows- 35 kg – 3x10-12
lat rear delt- 20kg- 3x10-12
one arm pushdown- 25 kg- 3x 6-10
barbell curl -5kg-3x10-12
standing calf raises prema van- 30kg- 3x 6-10

tempo 2-1-2
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Old 13.06.2016., 11:50   #68
leg press-55kg- 3x10-12 (3-1-3)
dumbell press- 22.5kg - 3x10-12 (2-1-2)
lat pulldown- 50 kg - 3x 10-12 (2-1-2)
lying leg curl- 40kg- 3x 6-10 (3-1-3)
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Old 13.06.2016., 13:08   #69
Prekjučer:

Ravni bench

- 50 X 5
- 65 X 5
- 75 X 5
- 85 X 3
- 90 X 3
- 100 X 5
- 115 X 4

Dumbbell fly

5 X 10 (15 kg)

Uski hvat, ravni bench

5 X 10 (60 kg)
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Old 13.06.2016., 23:09   #70
A1 - Push Press, 10serija x 3ponavljanja, 65kg
A2 - Zgibovi, 10 x 3, +15kg, pauza 70s
B1 - Romanian Deadlift, 10 x 3, 120kg
B2 - Seated Calf Raises, 10 x 3, 60kg, pauza 70s
C1 - Decline Bench, 10 x 3, 105kg
C2 - Side Bends, 10 x 3, 25kg, pauza 70s
Hanging Leg Raises 4 x 10

malo me ponijelo pa poslije toga otišao trčati (5.5km)
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Old 15.06.2016., 22:26   #71
DL 170 X 5, zadnja serija.
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Old 17.06.2016., 02:27   #72
upright rows- 11.25 kg – 3x6-10 (3-2-3)
girja press- 20kg- 3x6-10 (2-1-2)
triceps pushdown- 35kg- 3x 10-12 (2-2-2)
barbell close grip curl- 7.5kg- 3x10-12 (2-1-2)
standing calf raises - 20kg- 3x 10-12 (2-1-2)
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Old 17.06.2016., 08:14   #73
Jucer; rameni potisak, zadnja serija 90 X 3.
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Old 18.06.2016., 22:31   #74
Inače radiš jednu-dvije vježbe po treningu?
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Old 18.06.2016., 22:56   #75
Radim 1 glavnu vjezbu + pomocne (kozmeticke) 3 razlicite po treningu. 4 glavne su: DL, squat, OHP & ravni bench.
Kozmeticke: biceps pregib, uski bench, lat masina, farmer's walk, shoulder shrugs, razne core vjezbe.

Jucer: squat (zadnja serija) 155 x 3.
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Old 18.06.2016., 23:02   #76
Koliko traje takav trening? Ispod sat vremena?
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Old 18.06.2016., 23:09   #77
Cca sat, sat i 15. Zavisi, ako gadjam PR onda imam pauze 3-5 min.
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Old 18.06.2016., 23:14   #78
Ja se zabavljam idejom da slično organiziram trening, znači oko jednog main compound lifta i par dodatnih liftova, a da sve to zapakiram u sat vremena.
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Old 18.06.2016., 23:17   #79
Meni ovako odgovara; maksimumi su mi kvalitetno porasli, nista me ne boli i nikad nisam bio jaci. Radim 5/3/1.

Preporucam.
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Old 18.06.2016., 23:33   #80
A1 - Barbell Hach Squats, 5serija x 6ponavljanja, 75kg
A2 - Standing Hammer Curl, 5 x 6, 20kg, pauza 75s
B1 - Good Mornings, 5 x 6, 40kg
B2 - Skull Crushers, 5 x 6, 18kg, pauza 75s
C1 - Incline Bench Press, 5 x 6, 80kg
C2 - Hanging Leg Raises, 5 x 6, pauza 75s
Zgibovi 4 x 8
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