Što ste danas radili u teretani?

[plavidupin]

Danas mi nije islo po planu, sve mi je bilo tesko

warm up:
Lunges 20x16kg
KB Swing 3x10x16kg
Singel leg DL 2x2x16kg
Hipthrust 20x12kg
ABS kosi i obicni sklopka 4x10x12g
Push up na balans dasci 6,7,6
australian pull up 10,7,7

DL 10x20kg, 10x50kg, 2x5x60kg
Romanian DL 10x20kg, 10x50kg, 2x5x60kg
Sumo squat 10x20kg
Barbell Row 3x10x20kg
Bench press 4x10x20kg
Lat pull 3x10x25kg
Low Row - Level 6? 3x10
Back extension 20x5kg, 3x10x10kg
Hipthrust 2x10x40kg, 10,8,7x60kg
Hip ABD 3x20x125lbs
Hip extension 3x10x80lbs 2x12x80lbs

[plavidupin]

Warm up:
ABS 4x12x12kg
Planks, side Planks 3x3
Hipthrust 10x12kg
Push up na balans dasci 8,7,7
Nordic ham. curls 2x10
australian pull up 10,7,7,5
Training:
DL 10x20kg, 2x10x60kg
Romanian DL 10x20kg,2x10x60kg
Barbell Row 3x10x20kg
Bench press 12,10,10,10x20kg
Sumo squat 10x40kg 3x10x50kg
Bulgarian Squat 10x40kg 2x10x50kg
Hip ABD 3x20x125lbs 25x130lbs
Hip ADD 3x10x70lbs
Cable rope pull through squat 3x10x40kg 12x45kg
Low Row 3x10x30kg

[Tislav]

Deadlift 160kg - 2x3, 1x2
Bench 99kg - 2x4, 1x3
Bent Over Barbell Row 99kg - 3x5
Barbell behind neck press 53 kg - 1x5, 2x4
Barbell curl 47 kg - 1x5, 2x4
HIIT 10 min

[bug_lady]

JUČER

• sumo dl 5x 70kgx8 reps
• back squat 5x 55kgx3 reps
• plank 4x 2min
• 400 flutter kicks
• 200 abmat sit up
• 4x 10/10 DB single arm row

DANAS

• 50 iskoraka, 25kg
• 25 strict pull up
• 40 push up
• 50 goblet squat / 20kg
• 25 sum DL high pull, 25kg
• 25 thruster, 25kg
• 50 KB swing, 20 kg
• 4 runde: 20 strict press /20 kg + 10 burpee
• 5 rundi: 15 V-up+20 sit up+30 russian twist/20kg

[catus69]

DL

110*5
150*5
150*5
150*5
150*5
150*5

BICEPS PREGIB BUČICAMA

20*8
20*8
20*8
20*8
20*8
20*8

BENCH
60*10
100*5
100*5
100*5
100*5
100*5
100*5
100*5
100*5

UKUPNO: 10 820 kg.

[bug_lady]

jučer

BENCH, 35kg 1x x5
split squat, 50kg, 8/8, x5
EZ bar + 15kg, upright row 10x5
EZ bar + 10kg, biceps curl 10x5

SUPERSET - 5x

• DB side bend 22,5kg, 10/10
• dragon flap 20x

[Tislav]

Ništa od ponedjeljka, do kraja tjedna mir.

Otišla leđa, malo dobio vruću u guzu.

Parodija - na isti datum i prošle godine isti problem hahaha.

[bug_lady]

3 runde:

• 12 DL, 65 kg
• 20 sklekova

3 runde:

• clean, 9x 35 kg
• 15 zgibova

3 runde:

• veslanje u pretklonu, 12x, 35 kg
• 6 iskoraka sa 20 kg utega

5x 1 min plank

[bug_lady]

popodne

prednji čučanj, 47,5 kg 5x3ponavljanja

35 zgibova
70 sklekova
100 čučnjeva

45 thruster, 35kg
90 sit ups

[plavidupin]

JUCER

ABS 100- 40x12kg, 60 bez tezina
Sklekovi 10x
Nordic ham. curls 10x
Bench 15x15x15x8x 20kg
Lat pull 4x10 27,5kg
Barbell Row 4x10x20kg
Low Row 3x10 Level 6
Deadlift 15x20kg 2x6x60kg
Romanian DL 15x20kg 6x7x8x 60kg
Backe extension 4x10x10kg
Hipthrust 10x40kg 3x10x60kg
Cable rope pull through 4x10x40kg
Legpress 3x20x190lbs

[Tislav]

Jučer lagani povratak, bez naprezanja leđa dok kompletno ne prođu, samo ruke i prsa sa lakšim težinama sa više ponavljanja.

I ovo će biti nova taktika za ubuduće u cut periodu - 2 serije sa maks 3-5 ponavljanja kao držanje snage mišića, i 3 serija sa maks 8 ponavljanja u smislu trošenja kalorija.

Barbell curl 43 kg - 2x5, 33 kg - 3x7-9
Seated Concentration Bicep Curls 24kg - 2x4, 14kg 3x otkaz
Lying barbell triceps extension 45 kg - 2x5, 35kg 3x otkaz
Bench 75kg - 5 x otkaz

[[Manuel]]

čučanj paused 130 kg 3x5
overhead press 71,5 kg 3x5
dips +40 kg 3x5
deadlift 200 kg 1x5
pullup +26 kg 3x5
machine rows 85 kg 3x8
abs par serija s 30 kg na lat mašini

[Tislav]

Jučer leđa prošla testiranja, danas odmor pa sutra udarnički.

Squat 141 kg - 2x6; 113kg - 3x7-9

Bench press 99kg - 2x4; 70kg - 3x7-9

Dumbbell press 36 kg - 1x6, 1x4; 27kg - 3x8-10

Barbell curl 33kg - 3x5-7; u pauzi trbušnjaci do ibera

HIIT - sex 45 min

1300 kalorija, 150g proteina (malo na rubu).

Danas odlučio post baciti - čišćenje tijela i uma.

[plavidupin]

ABS 100x
australian pull up 3x10
KB Swings 3x15x16kg
DL 10x20kg, 2x7x60kg
Romanian DL 10x20kg 3x7x60kg
Barbell Row 3x10x30kg
Backe extension 4x10x10kg
Hipthrust 4x10x60kg
Cable rope pull through 3x10x49kg
Bench 15x15x10x 20kg
Hip ABD 3x20x145lbs
Hip ADD 3x10x70lbs
Ham. curls 3x8x31kg
Cable lat pulldown 20x70lbs 20x80lbs 2x20x90lbs

[Baphomet]

Kružni 6x (ponavljanja su otprilke ta )

chin up (12,10,8,8,7,7)
diamond push up (16,16,14,14,12,12)
dips on straight bar (11,10,8,7,6,6)
australian pull ups (9,8,8,7,6,6)
leg raise (12,10,8,8,6,6)
pike push up (7,7,6,6,5,5)

puf puf...ufff....

[plavidupin]

ABS 100x
Australian pull up 3x10
Backe extension 4x15x10kg
Barbell Row 3x10x30kg
Hipthrust 4x10x70kg
Cable rope pull through 1x15x110lbs, 2x15x120lbs
Bench 10x5x5x 25kg
Ham. curls 3x7x31kg
Cable lat pulldown 20x80lbs 20x90lbs 20x100lbs
Lat Flex 4x15x20kg
Legpress 20x190lbs 20x195lbs, 20x200lbs
Lat pull 3x10x31kg

[catus69]

Jučer

DL
100*5
150*1
180*1
200*1

BICEPS PREGIB BUČICAMA
20*8
20*8
20*8
20*8
20*8
20*8
20*8
20*8

OHP
50*6
50*6
60*6
60*6
60*6

FLY BUČICAMA
15*8
15*8
15*8
15*8
15*8
15*8

Ukupno: 6 610 kg.

[Baphomet]

standardno noge :

one leg squat (uz držanje, 5 serija)
single leg split squat (4 serije)
wall seat (3 serije )
skakanje na platformu (2 serije )

kružni 4x

commando pull up (12,10,10,8)
decline push up (15,15,15,14)
biceps curl (7,7,7,6 ... poslovični zalutali uteg kraj sprava)
dips (10,10,9,8)
hanging leg raise (10,9,9,8)

...crkoh po ovoj vrućini....

[plavidupin]

ABS 100x12kg
KB Swings 3x15x16kg
Barbell Row 3x10x30kg
Romanian DL 10x30kg 4x2x70kg
Cable rope pull through (na koljenima) 15x90lbs, 3x15x100lbs
Cable lat pulldown 10x90lbs 10x100lbs 2x10x110lbs
Cable abds 10x110lbs 10x120lbs 10x2x130lbs
Bench 10x10x6x6 25kg
Sumo Squat smith machine 20x40kg 3x10x60kg
Lunges smith machine 2x20x60kg
Low Row - Level 6 3x10

[Tislav]

Jučer sve i svašta, neda mi se pisati, no išao sam probati deadlift 180kg, i ide bez beda jedno ponavljanje.