Izšla je deveta številka revije Maxx Fitness & Bodybuilding

Maxx Fitness & Bodybuilding

 
Crush Bar FORUM Fitness November 19 - forum
 
Danes je Sr dec 11, 2019 13:58

h4xova matranja

Moderatorji: UrosS, Metka, Stasa, Grom

<< x

h4xk0

Uporabniški avatar

Mlečnozobec

Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor Če sep 01, 2011 08:57

h4xova matranja

No, pa bom še jaz kaj napisal tule.
Trenutno projekt masa.
Podatki na včerajšnji dan:
Leta: 34
Višina: 175cm
Teža: 82,3

Cilj.. čimveč kvalitetne mase. Rok.. ni definiran (6-7mesecev verjetno):
Trenutno v fazi experimentiranja. Poskušal nekaj delat po Yatesovem Blood&Guts, pa mi je preveč kratek in izi trening, zato sem si dodajal še dodatne serije in vaje.

Mislim, da bom spet začel z mojim klasičnim programom. Tistim, ki sem ga uporabljal za ragbi. Se mi zdi, da sem takrat zelo hitro rastel in dobival na masi. BOm poskusil svoje treninge kak mesec, potem pa mogoče kake modifikacije..

Tole se je pa dogajalo zadnje 2 tedna:

17.8.2011
Chest - Biceps:
Warmup - 10 min eliptical trainer
Decline bench press:
15x50kg, 15x60kg, 10x80kg, 8x80kg
Incline bench press:
15x40kg, 12x60kg, 10x70kg, 10x70kg
Incline Dumbbell press:
15x16kg, 12x26kg, 10x30kg, 8x30kg
Flat bench flyes:
15x16kg, 12x26kg, 10x28kg, 10x28kg
Biceps concentration curls:
15x10kg, 15x12kg, 12x14kg, 8x16kg
Biceps barbell curls:
15x15kg, 12x30kg, 10x35kg, 8x35kg
----------------------------------------------------------------------------------------------------------------------
18.8.2011
Back
Warmup - 10 min eliptical trainer
Dumbbell pullover:
15x22kg, 15x26kg, 12x30kg, 8x30kg
Close grip pulldown:
15x40kg, 12x60kg, 12x65kg, 8x70kg
One arm rows:
15x22kg, 12x28kg, 10x30kg, 8x30kg
Wide grip cable rows:
15x40kg, 12x60kg, 12x65kg, 8x70kg
Barbell deadlifts:
15x20kg, 15x40kg, 12x60kg, 10x80kg, 8x90kg
----------------------------------------------------------------------------------------------------------------------
20.8.2011
Delts - triceps:
Warmup - 10 min eliptical trainer
Side lateral raises:
15x10kg, 15x12kg, 15x14kg, 12x16kg, 10x18kg, 6x20kg
Dumbbell shoulder press:
15x22kg, 12x28kg, 12x30kg, 10x30kg
Low pulley delt raise:
15x15kg, 15x20kg, 12x25kg, 8x30kg
Bent over reverse dumbbell flyes:
15x10kg, 15x12kg, 15x14kg, 12x16kg, 10x18kg, 6x20kg
Triceps pushdown:
15x20kg, 15x25kg, 15x30kg, 12x35kg, 10x40kg, 8x45kg
Lying triceps extensions:
15x20kg, 15x25kg, 12x30kg, 10x35kg, 6x40kg
Seated triceps press:
15x22kg, 12x28kg, 12x30kg, 10x34kg
Triceps dips:
3 times to failure - approx. 12-15reps.

A couple sets of decline crunches, lying leg raises, hanging leg raises.
----------------------------------------------------------------------------------------------------------------------
21.8.2011
Quads - calves:
Warmup - 15 min Bike + stretching
Leg Extenstions:
15x70kg, 12x119kg, 10x119kg
Leg Press:
15x160kg, 15x180kg, 15x220kg, 12x220kg (2 assisted). 45°angle - slow motion with 1s pause in lower position.
Hack Squat:
15x70kg, 15x90kg, 12x110kg, 10x130kg - slow motion with 1s pause in lower position
Seated hamstring curls:
15x70kg, 12x98kg, 10x98kg - slow motion on the negative
Lying hamstring curls:
15x30kg, 12x40kg, 10x40kg - slow motion both ways
Stiff legged deadlift:
15x20kg, 15x60kg, 12x80kg, 8x90kg
Calf press:
15x110kg, 3 sets to failure (15x140, 14x150, 12x150)
Seated Calf raise:
15x40kg, 12x60kg, 12x60kg, 10x60kg
----------------------------------------------------------------------------------------------------------------------
23.8.2011
Chest - Biceps:
Warmup - 5Min bike + stretching
Decline bench press:
20x20kg, 15x40kg, 12x60kg, 10x80kg, 8x90kg
Incline Dumbbell press:
15x20kg, 12x26kg, 10x30kg, 8x30kg
Flat bench flyes:
15x16kg, 12x26kg, 10x26kg, 8x26kg
Biceps concentration curls:
15x10kg, 15x12kg, 12x14kg, 8x16kg, 6x18kg
Biceps barbell curls:
15x20kg, 12x30kg, 10x35kg, Dropset: 10x30kg, 8x20kg, 10x10kg
Cable cross overs:
15x20kg, 12x35kg, 10x40kg
Cable hammer curls:
15x30kg, 12x40kg, 10x45kg, 10x45kg

----------------------------------------------------------------------------------------------------------------------
25.8.2011
Back
Warmup - 10 min bike
Dumbbell pullover:
15x26kg, 12x28kg, 10x30kg, 8x34kg
Close grip pulldown:
15x50kg, 15x60kg, 12x70kg, 8x75kg, 6x80kg
One arm rows:
15x24kg, 12x28kg, 10x30kg, 8x30kg
Wide grip cable rows:
15x45kg, 15x60kg, 12x70kg, 10x75kg, 10x80

----------------------------------------------------------------------------------------------------------------------
28.8.2011
Delts - triceps:
Warmup - 10 min eliptical trainer
Side lateral raises:
15x10kg, 15x12kg, 15x14kg, 12x16kg, 10x18kg, 8x20kg
Dumbbell shoulder press:
15x14kg, 15x24kg, 12x28kg, 10x30kg
Low pulley delt raise:
15x15kg, 15x20kg, 12x25kg, 10x30kg, 8x35kg
Bent over reverse dumbbell flyes:
15x10kg, 15x12kg, 15x14kg, 12x16kg, 10x18kg, 8x20kg
Triceps pushdown:
15x20kg, 15x30kg, 12x40kg, DS:9x50kg, 8x40kg, 8x30kg, 9x20kg, 12x10kg
Lying triceps extensions:
15x20kg, 15x25kg, 12x30kg, 10x35kg
Overhead rope extension:
15x40kg, 12x50kg, 12x55kg

----------------------------------------------------------------------------------------------------------------------
29.8.2011 - not quite the Blood&Guts. Need my Quads to F***ing GROW.
Legs:
Warmup - 7min bike
Squats (As to the grass):
15x40kg, 10x60kg, 10x80kg, 7x100kg (these last ones weren't quite to the grass but were still quite low)
Front barbell squats (As to the grass):
10x40kg, 10x50kg, 8x60kg
Leg Press (slow and controled - last pin on LP machine aka 45°?):
15x160kg, 10x200kg, 10x240kg, 7x260kg (last 2 help with arms), 12x160kg
Leg extensions:
7x119kg, 10x84kg, 12x77kg, 10x70kg (My legs were obliterated @LegPress so this was VERY hard to do)
Seated Hamstring Curls (VERY slow and controled):
15x42kg, 15x63kg, 12x70kg, 10x77kg
Lying Hamstring Curls (VERY slow and controled):
15x20kg, 15x30kg, 10x40kg, 8x50kg

----------------------------------------------------------------------------------------------------------------------
31.8.2011
Chest - Biceps:
Warmup - 7Min bike
Decline bench press:
20x20kg, 15x40kg, 15x60kg, 12x80kg, 9x90kg, 4x100kg
Incline bench press:
12x40kg, 10x60kg, 7x70kg
Incline Dumbbell press:
15x20kg, 12x26kg, 8x30kg, 6x30kg, 5x30kg
Flat bench flyes:
15x16kg, 12x26kg, 10x26kg, 8x26kg
Biceps concentration curls:
15x12kg, 12x14kg, 10x16kg, 8x18kg
Biceps barbell curls:
15x20kg, 12x30kg, 10x35kg, 10x40kg (6+4cheat curls), 8x40kg (5+3cheat curls)
E-Z bar barbell curls:
15x20kg, 10x30kg, 10x35kg (8+2cheat), 7x40kg (5+2cheat)
Cable cross overs:
15x20kg, 12x35kg, 10x40kg
Overhead cable curls:
15x15kg, 12x20kg, 10x25kg

Koooooooooooooooonc.. Tole me je pa včeraj izželo do konca.
PWO: 40g izolat + 20g malto
PWO - Trdi: 70g purana + mešana zelenjava + 2x40g rženi kruh
Pre-bed shake: 50g Whey + ~25g Casein.

Suma kalorije čez dan cca 3600.
Dan prej cca 4100.
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
<< x

h4xk0

Uporabniški avatar

Mlečnozobec

Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor Pe sep 02, 2011 09:11

Shoulder blasting

1.9.2011
Shoulders:
Warmup - 10 min eliptical trainer
Side lateral raises:
15x10kg, 15x12kg, 15x14kg, 8x22kg, 8x22kg, 6x22kg + 5partials
Dumbbell shoulder press:
15x12kg, 10x26kg, 10x38kg, 7x30kg, 10x30
Standing overhead press:
15x20kg, 10x30kg, 10x40kg, 10x50kg
Barbell shrugs with isolate straps:
2x15x50kg, 15x70kg, 2x10x90kg
Low pulley delt raise with isolate straps:
15x15kg, 10x20kg, 8x25kg
Rear cable flyes:
15x10, 10x15, 8x20

Teli isolate straps so pa noro dobri.. Mislm.. čutim tisto mišico, ki jo hočem zadet brez pomožnih. Npr. low pulley delt raise. 8x25 je bil že čist konc. Nič pomoči bicepsa in podlahti pri vlečenju kabla. nooorooo. Me like.

BTW.. v zadnjih 2 dneh sem izgubil 1kg in to na masi pri 3500-4000kcal "dieti". Wtf? A je možno, da so mi teli hard treningi spucal glikogenske zaloge in vodo? Mislim.. pri 81,3 zgledam skora isto kot pri 78 kar se "zrezanosti" tiče. Po treningih filam OHje za refill glikogenskih zalog. Najprej z malto po treningu, potem pa še s trdim obrokom, ko pridem domov (riž, testenine, rženi kruh, ...).
Vodo pijem tako kot prej, jem isto kot prej, odvajam isto kot prej.. mislim.. nič se mi ni spremenilo odkar sem začel z maso, zdaj pa kar padec.
Any ideas?
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
<< x

h4xk0

Uporabniški avatar

Mlečnozobec

Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor So sep 03, 2011 17:13

Re: h4xova matranja

3.9.2011
Back/Triceps
Close grip pulldown with flexolate straps:
15x40kg, 15x50kg, 12x60kg, 10x70kg, 8x75kg
Wide grip cable rows with flexolate straps:
15x40kg, 15x50kg, 12x60kg, 10x70kg, 8x80kg
Underhand lat pulldowns with flexolate straps:
15x40kg, 15x50kg, 12x60kg, 10x70kg, 8x75kg
Bentover barbell rows with flexolate straps:
20x20kg no straps
15x40, 12x60, 10x70, 10x70
Triceps pushdown (V-bar):
20x20, 15x25, 15x30, 12x35, 10x40, 10x40
Triceps overhead extension with flexolate straps:
3x15x40
superset:
Skull crushers/e-z bar biceps curls:
15x20, 10x25, 3x10x30
Overhead triceps press
15x20, 10x30, 10x30, 10x34
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
<< x

h4xk0

Uporabniški avatar

Mlečnozobec

Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor Ne sep 04, 2011 18:30

Re: h4xova matranja

4.9.2011
Squats (As to the grass):
20x20kg, 15x40kg, 15x60kg, 12x80kg, 6x100kg, 6x100kg
Front barbell squats (As to the grass):
10x40kg, 9x60kg
Leg Press (slow and controled):
15x160kg, 10x200kg, 10x240kg, 10x260kg, 16x160kg
Superset(Leg ext., seated ham. curls)
Leg extensions:
10x70kg, 10x84kg, tripple dropset:9x91kg, 6x56kg, 13x28kg
Seated Hamstring Curls (VERY slow and controled):
10x70, 10x84kg, 10x91kg
Lying Hamstring Curls (VERY slow and controled):
10x30kg, 10x40kg, 10x50kg
Stiff-Legged Dumbbell Deadlift:
3x10x30kg
Calf machine press:
15x100kg, 15x120kg, 15x140kg, 10x170kg
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
<< x

h4xk0

Uporabniški avatar

Mlečnozobec

Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor Sr sep 07, 2011 07:57

Re: h4xova matranja

Včeraj malo spremembe za šokirat sistem. Delal Kris Gethinov DTP, in sicer superset!
----------------------------------------------------------------------------------------------------------------------
6.9.2011
DTP Superset (flat bench dumbbell press (3/4 hod) & alternating biceps curls)
DB Press: 50x14kg, 40x16kg, 30x18kg, 20x22kg, 10x30kg, 10x30kg, 20x22kg, 30x18kg, 30+10x16kg, 30+20x14kg
Bic. Curls: 50(20+20+10)x10, 40(25+10+5)x12kg, 30(15+7+8)x14kg, 20(12+8)x16kg, 10x18kg, 10(8+2)x18kg, 20(14+6)x14kg, 30(15+10+5)x12kg, 40(20+8+7+5)x8kg, 50(25+25)x6kg

DBpress začel suvereno teže zadel ravno prav, Bic. Curls začel bolj slabo. Začel s prevelikimi težami.

Decline crunches: 3x20
Barbell shrugs: 15x60kg, 15x70kg, 10x80kg

Danes imamo teambuilding, in sicer paintball, pa mislim, da ne bom mogel niti puške dvignit :O.
OUCHHHHHH!
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
<< x

h4xk0

Uporabniški avatar

Mlečnozobec

Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor Sr sep 07, 2011 20:16

Re: h4xova matranja

Danes (ne)planiran kardio. Paintball. Dobro se zgoniš, ni kaj.
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
<< x

h4xk0

Uporabniški avatar

Mlečnozobec

Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor So sep 10, 2011 12:05

Re: h4xova matranja

----------------------------------------------------------------------------------------------------------------------
7.9.2011 - OFF - Paintball
----------------------------------------------------------------------------------------------------------------------
8.9.2011 - Shoulders
I was very emotionaly/physicaly stressed and didn't feel like going into the gym but kicked my *** and went anyway.
I wasn't very focused and so the workout wasn't as good as I'd like but atleast I didn't stay home feeling sorry for my sorry *** ;).

Side lateral raises:
15x10kg, 15x12kg, 10x18kg, 10x18kg, 10x18kg + 6 partials
Dumbbell shoulder press:
15x14kg, 12x22kg, 10x30kg, 7x30kg
Machine side raises:
15x7,5kg, 12x10kg, 10x12,5kg, 10(7+2+1)x15kg
Standing overhead press:
15x20kg, 10x30kg, 10x40kg, 10x50kg
Low pulley delt raise (flexolate straps):
15x15kg, 15x20kg, 10x25kg
Rear cable flyes:
15x15kg, 10x20kg, 8x25kg
Face pulls:
15x15kg, 15x25kg, 15x35kg, 12x45kg, 9x60kg
----------------------------------------------------------------------------------------------------------------------
9.9.2011
Back/Triceps
Wide grip lat pulldowns with flexolate straps:
15x40kg, 15x50kg, 12x60kg, 10x70kg, 8x80kg
Close grip pulldown with flexolate straps:
15x40kg, 15x50kg, 12x60kg, 10x70kg, 6x80kg
Wide grip cable rows with flexolate straps:
15x40kg, 15x50kg, 12x60kg, 10x70kg, 9x80kg
Lat rows with flexolate straps:
15x40kg, 15x50kg, 12x60kg, 10x70kg, 10x80kg
Bentover barbell rows:
20x20kg, 15x40, 12x60, 10x70, 10x80
Triceps pushdown (V-bar):
20x20, 15x30, 15x40
Close grip bench press:
20x20, 15x40, 12x60, 10x70, 9x80
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
<< x

h4xk0

Uporabniški avatar

Mlečnozobec

Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor Ne sep 11, 2011 10:26

Re: h4xova matranja

----------------------------------------------------------------------------------------------------------------------
11.9.2011 LEGS:
Warmup - 7min bike
Leg Press:
15x120kg, 10x200kg, 10x240kg, 10x280kg, 10x320kg, 10x330kg, 10x340kg(3 assited), 8x350kg(2 assisted), 20x200kg
Full squat:
20x20kg, 10x40kg, 10x60kg, 10x80kg
Leg Extension:
10x70kg, 10x84kg, 10x91kg
Single Leg Extension:
10x35kg, 10x42kg
Seateg leg curls:
10x70, 10x84, 10x91,
Lying leg curls:
10x49, 10x70, 10x84, 10x91
Stiff Legged Dumbbell deadlifts:
3x10x34kg
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
<< x

h4xk0

Uporabniški avatar

Mlečnozobec

Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor Ne sep 18, 2011 21:46

Re: h4xova matranja

Na treningih sem bolj priden kot pri pisanju le-teh na forum..
----------------------------------------------------------------------------------------------------------------------
13.9.2011 CHEST-BICEPS:
Warmup - 15Min bike
Decline bench press:
20x20kg, 15x60kg, 10x80kg, 10x90kg, 8x100kg, 7x100kg (6 + 1assisted)
Incline bench press:
15x40kg, 10x60kg,
Hammer Strength Iso Wide Chest Press
15x20kg, 10x25kg, 10x30kg, 10x35kg, 10x40kg
Flat bench flyes:
15x12kg, 12x18kg, 10x22kg, 10x22kg+8x16kg+6x10kg
Biceps concentration curls:
15x12kg, 12x14kg, 10x16kg, 8x18kg, 6x20kg
Biceps barbell curls:
15x25kg, 12x30kg, 10x40kg (6+4cheat curls)
Cable cross overs:
15x20kg, 12x35kg, 10x40kg
Overhead cable curls:
15x15kg, 12x20kg, 10x25kg
----------------------------------------------------------------------------------------------------------------------
15.9.2011 - Shoulders/Calves
Side lateral raises:
15x10kg, 15x12kg, 10x18kg, 8x20kg, + 6 partials, 8x20kg, + 6 partials,
Seated military press
15x20kg, 15x30kg, 10x40kg, 8x70kg, 5x70kg
Barbell shrugs:
15x20kg, 10x60kg, 10x80kg, 10x100kg, 10x120kg, 10x120kg, 4x140kg
FST 7 - Incline rear delt raises (7 serij - 30s pavze med serijami)
ogrevanje 15x10
serija: 3x15x12, 4x15x10
Calf press:
15x110kg, 15x140, 15x170
Seated Calf raise:
15x40kg, 15x60kg, 8x70kg
----------------------------------------------------------------------------------------------------------------------
16.9.2011
Back/Triceps
Wide grip lat pulldowns with flexolate straps:
15x40kg, 15x50kg, 12x60kg, 10x70kg, 8x80kg
Close grip pulldown with flexolate straps:
15x40kg, 15x50kg, 12x60kg, 10x70kg, 6x80kg
Lat rows with flexolate straps:
15x40kg, 15x50kg, 12x60kg, 10x70kg, 10x80kg
T-Bar rows:
15x20, 10x30, 10x40, 10x50
Triceps pushdown (V-bar):
20x20, 15x30, 15x40
Lying triceps press:
20x20, 15x25, 15x30, 10x35
Seated triceps press:
10x22, 10x26, 10x30, 10x34
----------------------------------------------------------------------------------------------------------------------
18.9.2011
Squats:
20x20kg, 15x40kg, 15x60kg, 10x80kg, 10x100kg, 8x120kg, 8x120kg, 5x140kg, 8x140kg, 9x100kg
Leg Press
15x160kg, 10x200kg, 10x240kg, 10x260kg, 10x260kg
Leg extensions:
10x70kg, 10x84kg, 10x91kg, 10x98kg, tripple dropset:10x98kg, 6x70kg, 9x49kg
Seated Hamstring Curls:
10x70, 10x84kg, 10x91kg, 10x98kg, tripple dropset: 10x98kg, 10x70kg, 12x49kg
Lying Hamstring Curls :
10x30kg, 10x40kg, 10x55kg
Stiff-Legged Dumbbell Deadlift:
3x10x34kg
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
<< x

h4xk0

Uporabniški avatar

Mlečnozobec

Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor Sr sep 21, 2011 08:44

Re: h4xova matranja

20.9.2011 CHEST-BICEPS:
Warmup - 7 bike
Flat bench DB press:
15x12kg, 15x20kg, 10x24kg, 10x28kg, 10x30kg, 3x10x34kg
Incline bench DB press:
10x20kg, 10x24kg, 10x28kg, 10x30kg, 10x30kg,
Flat bench flyes:
15x12kg, 12x18kg, 10x22kg, 10x24kg, 10x26kg, 15x12kg
Hammer Strength Iso Wide Chest Press
15x20kg, 10x30kg, 10x40kg, 7x45kg
Biceps concentration curls:
15x12kg, 12x14kg, 10x16kg, 8x18kg, 6x20kg
Biceps barbell curls:
15x20kg, 12x30kg, 10x40kg (6+4cheat curls), 6x40kg
Superset (Cable cross overs/Overhead cable curls):
Cable cross overs
15x20kg, 12x30kg, 10x35kg
Overhead cable curls:
15x20kg, 10x30kg, 7x35kg
Low Cable Crossovers:
10x15kg, 10x20kg, 8x25kg
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
<< x

h4xk0

Uporabniški avatar

Mlečnozobec

Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor Sr sep 28, 2011 08:02

Re: h4xova matranja

Vzel sem si en teden pavze, včeraj pa ponovno začel Prsa+Bicepsi.

Sem mislil, da bom imel po pavzi več energije in moči, a nekako ni šlo po planu. Premalo spanca in zajajil 2 obroka :/, a je vseeno padel nov rekord na Flat DB Press Slika.

Zgleda, da bom moral vključit malo več kardia, ker opažam, da me je začelo rahlo zalivat. Zaenkrat (vsaj mislim tako) je večinoma voda.
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
<< x

h4xk0

Uporabniški avatar

Mlečnozobec

Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor Po okt 03, 2011 10:10

Re: h4xova matranja

27.9.2011 CHEST-BICEPS:
Warmup - 5 bike
Flat bench DB press:
15x12kg, 10x20kg, 10x28kg, 9x38kg, 6x38
Flat bench flyes:
15x12kg, 10x18kg, 10x22kg, 10x26kg, 8x28kg
Decline bench press:
15x20kg, 10x40kg, 10x60kg, 8x80kg
Hammer Strength Iso Wide Chest Press
15x20kg, 10x30kg, 10x40kg
Biceps concentration curls:
15x10kg, 10x12kg, 10x14kg, 10x16kg, 8x18kg, 6x20kg
Superset (Cable cross overs/Hammer curls):
Cable cross overs
15x20kg, 15x25kg, 10x30kg, 8x35kg
Hammer curls:
10x12kg, 10x14kg, 10x16kg, 8x18kg

Didn't get enough sleep and missed two scheduled meals :/.
----------------------------------------------------------------------------------------------------------------------
28.9.2011 - Shoulders/Calves
Side lateral raises:
15x10kg, 15x12kg, 10x18kg, 8x20kg, + 6 partials, 8x22kg, + 5 partials,
Seated military press
15x20kg, 15x30kg, 10x40kg, 8x60kg, 10x70kg,
FST 7 - Incline rear delt raises (7 sets - 30s rest between sets)
serija: 1x15x10, 6x15x12
Low pulley delt raise (flexolate straps):
15x15kg, 15x20kg, 10x25kg
Calf press:
15x110kg, 15x140, 15x170
Seated Calf raise:
15x40kg, 15x60kg, 10x70kg
----------------------------------------------------------------------------------------------------------------------
1.10.2011
Back/Triceps
Wide grip lat pulldowns with flexolate straps:
15x40kg, 15x50kg, 12x60kg, 10x70kg, 8x80kg
Close grip pulldown with flexolate straps:
15x40kg, 15x50kg, 12x60kg, 10x70kg, 8x80kg
Lat rows with flexolate straps:
15x40kg, 15x50kg, 12x60kg, 10x70kg, 10x80kg
Barbell rows:
15x20, 10x40, 10x60, 10x80, 10x100
Triceps pushdown:
20x20, 15x30, 15x40
Triceps pushdown (V-bar):
20x20, 15x30, 15x40
Lying triceps press:
20x20, 15x25, 10x30, 10x35
----------------------------------------------------------------------------------------------------------------------
2.10.2011
Squats:
20x20kg, 15x40kg, 15x60kg, 10x80kg, 10x100kg, 10x120kg, 10x140kg, 10x100kg, 10x100kg
Leg Press
15x160kg, 10x200kg, 10x240kg, 10x260kg, 10x280kg
Leg extensions:
10x56, 10x63, 10x70kg, 10x77kg, 10x84kg, 10x91kg
Leg extensions - single leg:
10x21, 10x28, 10x35, 10x42kg
Seated Hamstring Curls:
10x56, 10x70, 10x84kg, 10x84kg, 10x84kg, 10x84
Lying Hamstring Curls :
10x40kg, 10x40kg, 10x40, 10x45, 10x50kg
Stiff-Legged deadlift:
15x20, 10x40, 10x60, 10x80
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
<< x

h4xk0

Uporabniški avatar

Mlečnozobec

Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor Sr okt 12, 2011 19:25

Re: h4xova matranja

4.10.2011
Chest-Biceps
Flat bench DB press:
15x12kg, 10x22kg, 10x26kg, 10x34kg, 10x38, 10x42
Incline bench DB press:
15x12kg, 10x18kg, 10x24kg, 10x28kg, 10x34
Decline bench press:
15x20kg, 10x40kg, 10x60kg, 10x80kg, 8x100 (7+1 assisted)
Biceps concentration curls:
15x12kg, 10x14kg, 10x16kg, 8x18kg, 6x20kg
Biceps barbell curls:
15x15, 10x20, 10x25, 10x35
Cable cross overs
15x20kg, 10x30kg, 10x35kg, 10x15
Cross body biceps curls:
10x10, 10x12, 10x14, 6x16
----------------------------------------------------------------------------------------------------------------------
6.10.2011 - Shoulders
Standing shouder press
15x20kg, 10x30kg, 10x40kg, 10x50, 10x60kg, 10x70kg,
Side lateral raises:
15x10kg, 10x12kg, 10x14kg, 10x16, 8x18, 6x20
LF shoulder press:
15x20, 10x25, 10x30, 10x35, 10x45, 10x50 (7+3 assisted)
Bent over reverse dumbbell flyes:
15x10kg, 15x12kg, 15x14kg, 12x16kg, 10x18kg, 8x20kg
Upright barbell row (7x widegrip, 7x medium grip, 7x narrow grip)
21x15kg, 21x20kg, 21x25kg, 21x30kg
----------------------------------------------------------------------------------------------------------------------
8.10.2011
Back/Triceps
Chin-ups: 10+5
Wide grip lat pulldowns with flexolate straps:
10x50kg, 10x60kg, 10x70kg, 10x80kg
Close grip pulldown with flexolate straps:
10x50kg, 10x60kg, 10x70kg, 8x80kg
Lat rows with flexolate straps:
10x50kg, 10x60kg, 10x70kg, 10x80kg
Bent Over Two-Arm Long Bar Row:
15x20, 10x30, 10x40, 10x50, 10x60
Narrow grip bench press:
15x60, 15x60, 10x70, 10x80
Lying triceps press:
25x20, 17x25, 13x30, 10x35, 4x40
Triceps pushdown (V-bar):
20x20, 15x30, 15x40, 10x45
Seated Triceps Press:
15x16, 10x24, 10x28, 10x32, 10x38
----------------------------------------------------------------------------------------------------------------------
9.10.2011
Leg Press
15x160kg, 10x240kg, 10x280kg, 10x320kg, 10x370kg, 7x400 (4+3assisted), 10x320, 10x240
Squats:
15x20kg, 10x60kg, 10x80kg, 10x100kg, 10x100kg, 10x120kg, 10x100kg, 10x80kg
Leg extensions:
10x56, 10x70kg, 10x84kg, 10x98kg, 10x112kg
Leg extensions - single leg:
10x21, 10x28, 10x35, 10x42kg
Lying Hamstring Curls :
10x35kg, 10x40kg, 10x45, 10x50, 10x55kg
Seated Hamstring Curls:
10x56, 10x70, 10x84kg, 10x91kg, 10x98kg
Standing Hamstring curls:
15x21, 10x28, 10x35
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
<< x

h4xk0

Uporabniški avatar

Mlečnozobec

Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor So okt 29, 2011 10:30

Re: h4xova matranja

12.10.2011
Chest-Biceps
Decline bench press:
20x20kg, 15x40kg, 10x60kg, 10x80kg, 10x100, 5x110, 3x120 (NEW PB)
Flat bench DB press:
15x14kg, 10x24kg, 10x28kg, 10x34kg, 7x38
Incline DB flyes:
15x12, 10x18, 10x22
Peck deck:
10x35, 10x45, 10x55
Modified occlusion training for biceps:
E-zbar curls:
25x15, 5x5x30 (15 seconds between sets)
Concentration curls:
17x6, 5x5x14 (15 seconds between sets)
A couple more exercises for biceps. Nothing special.
----------------------------------------------------------------------------------------------------------------------
14.10.2011
Shoulders/Calves
Front Dumbbell Raise: 10x8, 10x12, 10x14, 10x16, 8x18
Side Lateral Raise: 10x8, 10x14, 10x16, 10x18, 8x20
Barbell Shoulder Press: 15x20, 10x30, 10x40, 10x50, 10x60, 10x70
FST 7 - Incline rear delt raises (7 serij - 30s pavze med serijami): 15x10, 6x15x12
LF shoulder press: 15x10, 10x20, 10x30, dropset: 10x40, 9x30, 7x20, 14x10
Calf press machine: 10x90, 10x130, 10x170
Calf press on leg press machine: 20x180, 200x200, 20x220
Sick since 11th October....
----------------------------------------------------------------------------------------------------------------------
18.10.2011
Back/triceps
Wide grip lat pulldowns with flexolate straps:
15x40, 10x50kg, 10x60kg, 10x70kg, 10x80kg
Close grip pulldown with flexolate straps:
10x40, 10x50kg, 10x60kg, 10x70kg, 8x80kg
Bent Over Two-Arm Long Bar Row:
20x10, 15x20, 10x30, 10x40, 10x50, 10x60
Narrow grip bench press:
20x40, 15x60, 10x80, 5x90
Lying triceps press:
25x20, 17x25, 13x30, 10x35,
Triceps pushdown (V-bar):
20x20, 10x30, 10x40
Seated Triceps Press:
15x16, 10x26, 10x32, 10x34, 10x38
----------------------------------------------------------------------------------------------------------------------
23.10.2011
Leg extensions:
20x49, 15x70kg, 3x10x119kg, 10x124kg, 10x129kg, 8x134kg, 6x139kg
Hack squat machine:
10x100, 10x120, 10x140, 10x170kg
Thigh abductors - inner:
10x50kg, 10x60kg, 10x70, 10x80
Thigh abductors - outer:
10x50, 10x60, 10x70kg
Squat with E-Z bar:
20x55kg
Leg press machine and squat rack were unavailable due to renovation of our gym so I had to do magic with leg ext. and hack squat. My quads are burning like hell. Still sick though:/.
----------------------------------------------------------------------------------------------------------------------
26.10.2011
Chest/Biceps:
Not quite as planned but still good enough. Still recovering from illness.
Bench press: 20x20kg, 15x40, 10x60, 10x80, 10x100, 5x110
Decline bench press: 10x60, 10x80, 5x90
Flat bench dubmbell press: 10x18, 10x24, 10x30, 4x34
Flat bench flyes: 15x12, 10x16, 10x18, x20
E-Z bar curls (FST-7): 3x15x25kg, 4x15x20kg - 30s between sets /OUCH, can hardly move my hands.
Hammer curls: 10x10, 10x12, 10x14, 8x16, 6x18
Machine curls: 10x20, 10x25, 10x30
Superset (cable crossovers/overhead cable curls):
Crossovers: 10x20, 10x25, 10x30
Cable curls: 1020, 10x25, 6x30
----------------------------------------------------------------------------------------------------------------------
27.10.2011
Shoulders/Calves/Quads
Barbell Shoulder Press: 20x20, 10x30, 10x50, 10x70, 10x80, 6x90 (5+ 1 assisted)
Side Lateral Raise: 15x10, 10x12, 10x18, 10x20, 8x22
LF shoulder press: 15x20, 10x30, 10x40, 6x45
Barbell shrugs: 15x60, 12x80, 12x100, 10x120
Incline rear delt raises: 10x12, 10x14, 10x16, 10x18, 8x20
Superset (Leg press/calfpress):
Leg press (3/4 pumping): 25x160, 20x200, 20x240
Calf press on leg press machine: 20x160, 20x200, 20x240
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
<< x

h4xk0

Uporabniški avatar

Mlečnozobec

Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor Če nov 10, 2011 11:49

Re: h4xova matranja

Moja preobrazba na bodybuilding.com:
http://www.bodybuilding.com/fun/alex-sw ... uscle.html
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
Naslednja

Vrni se na Dnevniki in fotografije forumašev

Kdo je prisoten

Po forumu brska: 0 registriranih uporabnikov in 5 gostov


 
Crush Bar FORUM Yamamoto Raden + GRATIS Keel
 
cron
Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group.
.