zo stoky dole

[Dante Flyshit]

Sorry no, nedalo sa. Po 5 či koľko rokoch prerušená tradícia vianočných tréningov Ale už som sa vyspovedal.

[pali]

co uz stane sa...

A hej, asi to boli 3 serie, idem to opravit.

Dneska 2.1.2016
nigga bench 4x8,8,7,8 80-80-90-80kg
SQ 4x10,10,8,10 60-80-80-80kg
cable pulldowns 4x10 60kg
lateral raises 4x10 12kg
hyperextenzie cca 5x8-10 s bw alebo s tyckou. doraz na rovny chrbet a precitenie prdele a hamsov
woodchoppers 3x10
strecing

dalo sa. ten core a strecing dobre padol po dlhom sedeni

[pali]

5.1.2017

DL 5x5 90kg
btn jerk 3x8 70kg
cable pulldowns 4x8-10 60-70kg
hyperext 4x10 bw
cable cruchnes 2x10
leg raises 2x10
woodchoppers 2x10
strecing

[pali]

7.1.2016

FR SQ 2x5 90kg
nigga BP 4x8 85kg
pritahy z hora na masine 4x8,8,8,15
hyperky+leg raises 3x8+8
strecing

dneska ramena a ruky.

[pali]

10.1.2017

Drep do 110? X 5
BP do 120x4 (wg,no arch )
Zhyby, hyperextenzie, core

12.1.2017
Mil.press 3x8,7,7 60kg
DL do 2x5 120kg
Cable pulldowns 5x 10-8-6 60-70-80kg
Hyperext. 4-5x10 bw
Woodchoppers 4x10

[pali]

15.1.2017 stvrtok
FR SQ 120x4
GHR 4x6
nigga benche ?x?
paralel close grip pull ups 3x6
a nejake brucho a hyperextenzie


18.1.2017- nedela.
po hodine spanku som siel na skusku, pak na 5 hodin do roboty a odtial rovno na trening
mid box sq 140x10
3sec paused weightlifting style sq 80x5 90x5 (som popytal sparinga nech mi to pocita, bo sam by som to ojebaval.)
BP 80x10, 100x7
ultra strict pull ups 3x5
cable pulldowns 2x10
a po tomto som pocitil brutalnu unavu, tak som dal este strecing a palil dom

uz by to chcelo aj nejaky system tomu dat.

[pali]

20.1.2017 piatok

btn jerk up to 105kg x0 95kg x5 (tych 105 to bolo skor mentane zlyhanie )
mil. press 60kg x8
DL 130kg x5
bb rows 2x10 70kg
hyperext 4x8 bw
ab wheel 4x10,10,10,8 bw
strecing

[pali]

23.1.2017

nigga bench 105kg x6, 85kg x10
FR SQ 100kg x4 (stopky dole), 100kg x6
GHR 4x8 bw
cable pulldowns 1x10 80kg, 2x8 70kg
woodchoppers 4x10+10
hyperext 4x10 bw
lateral raises 3x10 14kg

strecing

good, uz mam naplanovany system jakym pojdem, zajtra to spisem

[pali]

25.1.2017

Mid box sq 180kg x3, 120kg x6
Ghr 2x8 bw 2x5 bw+5kg
Hyperky 4x10 10kg
Power plank 3x 15nadychov 70?kg

27.1.2017
Bench 2x5 100kg
Db inc bp 2x10 30kg
Cable pulldowns 2x 10 80,65kg
Bb chest supported rows 2x10 30kg
Tric kladka 2x20
Bic kladka 2x15,10
Hyperky 3x12 bw
Woodchoppers 3x10

[pali]

29.1.2017

UL legpress 3x10 120kg
leg curls 3x8-10
db sitting ohp 3x10,8,10 25kg
dips 3x10 bw
db sitting ohp 3x10 26kg
hyperext 5x10 12kg
woodchoppers 5x10 42? kg
cable rows 3x10 70-80kg
strecing.

trening v rychlom tempe, prestavky cca 1-1.5 minuty ak som sa nahodou nezakecal

30.1.2017 ruky
narrow paralel grip pull ups 3x5,7,7 bw
bic na trx 3x10 bw
wsb tric 3x8 18,20,20kg
kladka na tric 3x10
hyperextenzie ul 2x6, normalne 2x10
kolecko na brucho 2x8
strecing

[pali]

1.2. 2017 streda
Nohy zlahka - bulhary, ghr, hyperky, core

3.2. Piatok - lahke fullbody

5.2.2017 nedela
Bp 3x3,4,5,5 120kg
Btn jerk up to 80x6 tusim
Chrbat, hyperky, brucho

8.2.2017
Dl 2x1 200 kg
Nejaka rezerva tam bola, ale videl som biele mysky tak som to radsej pustil druhu seriu som pak skusil aj dalsie opacko ale vysmykla sa mi.
Ghr x5,5,5,4 posledna +5 kg inak bw
Hyperky 3x8 24kg
Power plank 3x20 sec 70 kg
Dl potesil ze to slo bez bolesti. Takze som slaby, ale aspon prestavam byt kripel

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