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Danes je Po dec 09, 2019 01:57

h4xova matranja

Moderatorji: UrosS, Metka, Stasa, Grom

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Evelinn

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Vnosov: 510

Pridružen: Ne jun 07, 2009 22:28

Odgovor Če nov 10, 2011 12:44

Re: h4xova matranja

Bravo! Odlična preobrazba je bila tole :)
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h4xk0

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Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor Če nov 10, 2011 20:30

Re: h4xova matranja

Hvala Evelinn..

Btw.. super avatar imaš ;).
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
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UrosS

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Pridružen: Ne feb 28, 2010 17:17

Odgovor Če nov 10, 2011 20:40

Re: h4xova matranja

h4xk0 je napisal/-a:Moja preobrazba na bodybuilding.com:
http://www.bodybuilding.com/fun/alex-sw ... uscle.html


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h4xk0

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Pridružen: Po maj 15, 2006 15:23

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Odgovor Pe nov 11, 2011 09:20

Re: h4xova matranja

UrosS je napisal/-a:Slika

Hvala!
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
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h4xk0

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Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor To nov 15, 2011 10:13

Re: h4xova matranja

29.10.2011
Back/Triceps:
Wide grip lat pulldowns with flexolate straps:
20x40, 15x60kg, 10x70kg, 10x80kg, Dropset: 6x90kg, 6x70, 8x50, 12x30
Close grip pulldown with flexolate straps:
15x40, 10x60kg, 10x70kg, Dropset: 8x80kg, 4x60, 5x40
Cable rows with flexolate straps:
15x40kg, 10x60kg, 10x70kg, Dropset: 10x80kg, 8x60, 13x40
Deadlift:
20x20, 15x60, 10x80, 4x100 (no straps), 10x100 (straps), 7x120(straps)
Incline Lying triceps press:
15x20, 15x25, 10x30, 10x35, 7x40
Triceps pushdown (V-bar):
15x20, 15x30, 10x40, 6x50
Triceps cable extenstion:
10x20, 10x25, 10x30
Seated Triceps Press:
15x20, 10x28, 10x30, 10x34, 10x38
----------------------------------------------------------------------------------------------------------------------
30.10.2011
Legs:
Squats: 3x20xBodyweight, 20x60kg, 10x80kg, 10x100kg, 10x120kg, 10x140kg, 15x160kg, 3x10x100kg
Leg extensions: 15x42, 10x70, 10x94kg, 10x105kg, 7x119kg, 5x119kg
Leg Press: 15x160kg, 10x200kg, 10x240kg, 10x280kg, Dropset: 10x320kg, 9x240kg, 8x160kg, 6x80kg
Lying Hamstring Curls: 15x20kg, 15x30kg, 10x40, 10x50, 10x55kg
Seated Hamstring Curls: 10x56, 10x70, 10x84kg, 10x91kg, 10x91kg
Dumbbell Stiff-Legged deadlift: 15x24, 10x30, 10x38
Glute ham raise: 6x10
Calf press: 4x20x120
Calf raise (bodyweight - single leg): 4x20xBW
----------------------------------------------------------------------------------------------------------------------
1.11.2011
Chest/Biceps:
Bench press: 20x20kg, 15x40, 10x60, 10x80, 9x100, 7x110, 3x120
Hammer Strength Iso Wide Chest Press: 15x20kg, 10x30kg, 10x40kg, 10x45kg
Hammer Strength Bench Press: 10x10kg, 10x15kg, 10x20kg
Peck deck: 10x35, 10x45, 10x55, 10x65
Flat bench dubmbell press: 10x20, 10x30, 10x34, 10x38, 8x42
Flat bench flyes: 10x12, 10x16, 10x18, 10x20
E-Z bar curls (FST-7): 7x15x20kg - 30s between sets
Hammer curls: 10x10, 10x12, 10x14, 10x16, 8x18
Preacher curls: 10x17,5, 10x22,5, 10x27,5, 10x32,5, 7x37,5
Cable hammer curls: 15x20, 10x30, Dropset: 13x40, 7x30, 13x20
----------------------------------------------------------------------------------------------------------------------
2.11.2011
Shoulders:
Barbell Shoulder Press: 20x20, 15x30, 15x40, 10x70, 6x80, 5x80, 5x80
Side Lateral Raise: 15x10, 10x12, 10x14, 2x8x20, 6x22
LF shoulder press: 15x20, 10x30, 10x40, 6x45, 4x45, 3x45, 6x40
Barbell shrugs: 15x60, 12x80, 12x100, 3x4x140, 7x120
Upright Barbell rows: 2x15x20, 10x30
Reverse Cable Cross Over: 15x15, 10x20, 8x25
Incline rear delt raises: 10x12, 10x14, 10x16, 10x18, 3x8x20
ABS:
Hanging knee raises:2x20
----------------------------------------------------------------------------------------------------------------------
5.11.2011
Legs:
Leg extensions: 30x21, 30x42, 30x49kg, 20x70kg, 15x91kg, 10x104, 8x119kg, Dropset:8x119, 8x70, 8x49
Box Squats: 20x60, 15x100kg, 10x140kg, 12x100kg, 10x100kg, 13x100kg,
Leg Press: 30x160kg, 20x200kg, 15x240kg, 10x280kg, Dropset: 10x240kg, 12x160kg, 13x80kg
Walking lunges: 3 circles around squash field - ~40 lunges/circle - 20kg weight
Hack Squat: 30x60, 20x100, 15x120, 10x140,
Seated Calf raise (machine): 30x20, 22x40, 18x60, 14x80, 2xDropset: 14x80, 14x60, 14x40, 14x20
Calf press (machine): 27x80, 24x100, 18x120, 15x140, Dropset: 15x170, 15x120, 15x80
Calf raise (Hack squat machine): don't remember the weights any more ;).
----------------------------------------------------------------------------------------------------------------------
6.11.2011
Back/Triceps:
Wide grip lat pulldowns with flexolate straps: 30x40, 20x60kg, 15x70kg, 8x80kg, Dropset: 8x80kg, 8x60, 8x40, 12x20
Straight arm pulldown: 20x20, 15x30, 10x40, Dropset: 8x45, 8x35, 8x25, 8x15
Close grip pulldown: 20x40, 15x60kg, 10x70kg, Dropset: 6x80kg, 6x60, 6x40, 6x20
Row machine - single arm row: 15x20kg, 15x30kg, 10x40kg, 10x50, 8x55
Low row machine (wide grip): 15x30, 15x40, 13x50, 10x60, 8x70
Close grip bench press: 20x40, 15x60, 10x80, 8x90
Incline Lying triceps press: 25x20, 15x25, 10x30, 10x35, 9x40
Triceps pushdown (V-bar): 20x20, 15x30, 10x40, Dropset: 8x45, 8x35, 8x25, 13x15
----------------------------------------------------------------------------------------------------------------------
8.11.2011
Chest/Biceps:
Super set (DB Press/e-zbar bic curls)
DTP Dumbbell press: 50x12, 40x14, 30x16, 20x18, 10x26, 10x34, 20x20, 30x18, 40x16, 50x14
E-Z bar curls: Narrow grip; 50x10, 40x15, 30x20, 20x25, 10x30 - wide grip: 10x30, 20x25, 30x20, 40x15, 50x14
----------------------------------------------------------------------------------------------------------------------
9.11.2011
Shoulders: Light due to low energy levels :/
Barbell Shoulder Press: 20x20, 15x30, 10x40, 10x50,
Standing military press: 15x20, 10x25, 10x30, 10x35, 10x40
LF shoulder press: 15x10, 15x15, 10x20, 10x25, 10x30
Side Lateral Raise: 15x08, 10x10, 10x12, 10x14, 10x16
----------------------------------------------------------------------------------------------------------------------
11.11.2011
Legs:
Squats: 20x20, 20x60, 10x80, 10x100kg, 10x140kg, 7x150kg, 6x160kg, 6x170kg, 10x100kg (170 with assistance. Both 160&170 were more like 1/3 squats)
Leg Press: 20x160kg, 20x200kg, 10x240kg, 10x320kg, 8x350kg, Dropset: 9x320, 8x240, 8x160, 8x120, 13x80
Leg extensions: 30x35, 30x56, 10x84kg, 10x105kg, 8x119kg, Dropset:8x119, 8x77, 8x56, 8x35
Lying Hamstring Curls: 30x20kg, 20x40, 10x50
Seated Hamstring Curls: 20x56, 20x70, 10x84kg, 10x84kg
----------------------------------------------------------------------------------------------------------------------
13.11.2011
Back:
Wide grip lat pulldowns with flexolate straps: 30x40, 20x50kg, 15x60kg, 10x70, W/O FS - 2x6x90kg, 6x90kg(assisted), 6x100kg (assisted), 10x70kg, 15x50kg
Close grip pulldown: 15x40, 15x50kg, 10x60kg, 2x6x90kg (assisted)
Straight arm pulldown: 20x20, 15x25, 10x30
Bent over barbell rows: 20x20, 20x60, 15x80, 10x100
Low row machine (wide grip): 15x40, 10x50, 10x60, 10x70
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
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Evelinn

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Senior Member

Vnosov: 510

Pridružen: Ne jun 07, 2009 22:28

Odgovor To nov 15, 2011 17:47

Re: h4xova matranja

sem bral tvoj blog na bodybuilding.com, zelo zanimivo. Posebej mi je všeč način tvojega prehranjevanja. Sem marsikatero dobro informacijo našel =)
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h4xk0

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Mlečnozobec

Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor So nov 19, 2011 10:56

Re: h4xova matranja

Evelinn je napisal/-a:sem bral tvoj blog na bodybuilding.com, zelo zanimivo. Posebej mi je všeč način tvojega prehranjevanja. Sem marsikatero dobro informacijo našel =)


;). hehe.. kul. Zdaj ne pišem več toliko na bb.com blog, ker imam drugega na bloggerju. Sem pa tja pa vseeno še kaj spišem tudi na bb.com.

Back on-topic:
-----------------------------------------------------------------------------------------------------
15.11.2011
Chest/Biceps:
Decline Bench press: 3stretch20x20kg, 15x40, 10x60, 10x80, 10x100, 6x110, 3x110, 5x100, 5x90, 7x80
Hammer Strength Iso lateral bench Press: 15x10kg, 10x15, 10x20, 10x25, 10x30kg, 10x35kg
Incline Bench press: 20x20kg, 10x30, 10x40, 10x60, 7x70, 8x80 - tale vaja je cela jba zame. Karkoli z inclineom in prsmi. Me začne desna rama nenormalno bolet in peče kot bi nekdo rezal notri. (posledica natrganih ramenskih vezi).
Cable flyes: 15x15, 10x20, 10x25, 10x30, 8x35
Flat Dumbbell bench press: 15x16, 10x22, 9x30
Dumbbell curls: 15x12, 10x14, 10x16, 10x18
Preacher curls: 10x22,5, 10x27,5, 10x32,5, 10x37,5, 7x42,5
E-Z bar widegrip curls: 10x20, 10x25, 10x30, 8x35+15x15
-----------------------------------------------------------------------------------------------------
17.11.2011
Shoulders:
Barbell Shoulder Press: 20x20, 20x30, 10x40, 10x50, 10x60, 10x80, 6x90, 3x90, 4x90, 3x90
Side Lateral Raise: 15x10, 10x12, 10x14, 10x16, 10x20, DS:8x22kg+15x10kg
Incline bench rear delt raises: 15x10, 10x12, 10x14, 10x16, 10x18, 10x20, 8x22
LF shoulder press: 20x10, 15x15, 10x20, 10x25, 10x30, 10x35, 10x40, 10x45, 6x50, DS: 6x50, 8x40, 4x20
Barbell Shrugs FST-7: 7x15x60kg
-----------------------------------------------------------------------------------------------------
18.11.2011
Legs:
Leg extensions: 30x35, 30x56, 20x77kg, 15x98kg, 10x105kg, 10x119kg, 8x139kg, Dropset:8x144, 10x94, 12x56, 14x35
Squats: 20x60, 15x80, 10x100kg, 10x120kg, 10x140kg
Leg Press: 20x160kg, 20x240kg, 10x320kg, 10x320kg, 10x320kg, Dropset: 8x400kg, 10x320, 12x240, 14x160, 16x80 - po tem dropsetu mi je pa rahlo slabo ratalo ;). Skurjen do konca.
Glute ham raise: 3x10 BW
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
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h4xk0

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Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor Sr nov 30, 2011 10:48

Re: h4xova matranja

20.11.2011 - day1 - power day
P.H.A.T - Power Hypertrophy Adaptive Training
Pulling Power Movement: Bent over rows: 20x20kg, 15x60kg, 5x110kg, 5x120kg, 3x130kg
Assistance Pulling movement: Pull ups 2x7 BW
Auxiliary Pulling movement: Rack chins 2x9 BW
Pressing Power Movement: Flat dumbbell presses: 20x14kg, 15x22kg, 8x42kg, 6x42kg, 6x42kg
Assistance pressing movement: Dips: 2x10 BW
Assistance pressing movement: Seated dumbbell shoulder presses: 15x14kg, 10x22kg, 9x34kg, 7x34kg, 7x34kg
Auxiliary curling movement: E-Z bar curls: 20x15kg, 15x20kg, 6x45kg, 6x45kg, 7x45kg
Auxiliary extension movement: Skull crushers: 20x15kg, 15x20kg, 8x45kg, 6x45kg, 8x40kg
----------------------------------------------------------------------------------------------------------------------
22.11.2011 - day2 - power day
P.H.A.T - Power Hypertrophy Adaptive Training
I had to change the order of the routine because squat rack was taken.
Assistance pressing movement: Hack Squats: 20x80kg, 10x120kg, 8x155kg, 8x155kg
Assistance extension movement: Leg extensions: 20x70kg, 10x91kg, 10x98kg, 8x119kg, 8x119kg
Pressing Power Movement: Squats: 15x20kg, 15x60kg, 3x80kg, 3x90kg, 30x100kg, 3x110kg, 2x5x150kg, 4x160kg
Assistance pulling movement: Stiff legged deadlifts: 20x20kg, 10x60kg, 10x80kg, 6x100kg (w/o straps), 3x8x100kg (w straps)
Assistance pulling/curling movement: Lying leg curls: 2x10x50kg
Auxiliary calf movement: Seated calf raise: 15x40kg, 3x10x80kg
Auxiliary calf movement: Standing calf raise: 10x120kg, 2x10x170kg
Ate really poorly today. Only got about 100gr of carbs prior to going to the gym and only 3 meals. My cortisol levels were through the roof, because of an exam at Uni.
Considering all factors the training went quite OK but I really noticed the lack of carbs.
-------------------------------------------------------------------------
24.11.2011 - day3 - hypertrophy day P.H.A.T
Pulling Power Exercise speed work: Bent over rows: 20x20, 10x60, 6x3x80kg
Hypertrophy pulling movement: Rack chins 3x12
Hypertrophy pulling movement: Seated cable row 12x50kg, 12x60kg, 12x70kg
Hypertrophy pulling movement: Dumbbell rows 2x15x20kg
Hypertrophy pulling movement: Close grip pulldowns 2x20x50kg
Hypertrophy shoulder movement: Seated dumbbell presses 20x14kg, 3x12x24kg
Hypertrophy shoulder movement: Upright rows 2x15x25kg
Hypertrophy shoulder movement: Side lateral raises 3x12x20kg
------------------------------------------------------------------------
26.11.2011 - day4 - hypertrophy day P.H.A.T
Pressing Power Exercise speed work: Flat dumbbell press: 20x16kg, 6x3x26kg
Hypertrophy pressing movement: Incline dumbbell presses: 20x12kg, 3x15x20kg
Hypertrophy pressing movement: Hammer strength chest press: 15x10kg, 3x15x15kg
Hypertrophy fly movement: Incline flyes: 2x20x12kg
Hypertrophy curling exercise: Preacher curls: 3x12x32,5
Hypertrophy curling exercise: Dumbbell concentration curls: 2x15x12kg, 12x12kg
Hypertrophy curling exercise: E-Z bar Spider curls: 2x15x22,5kg
Hypertrophy extension exercise: Seated tricep extension with E-Z bar: 20x20kg, 3x12x30kg
Hypertrophy extension exercise: Cable pressdowns with rope attachment: 2x15x30kg
Hypertrophy extension exercise: Cable kickbacks: 20x10kg, 15x15kg
Superset: hammercurls + triceps extension on LF triceps machine: hammer - 3x15x14kg, Triceps - 3x15x20kg
------------------------------------------------------------------------
27.11.2011 - day5 - hypertrophy day P.H.A.T
Lower Body Power Exercise speed work: Squats: 20x20, 15x40, ¸0x60, 10x80, 10x100, 6x3x120kg
Hypertrophy pressing movement: Hack squats: 3x12x120kg
Hypertrophy extension movement: Leg extensions: 2x20x70kg, 17x70kg
Hypertrophy pressing movement: Leg presses: 12x300kg, 15x280kg
Hypertrophy curling movement: Lying leg curls: 15x30kg, 2x15x40kg
Hypertrophy curling movement: Seated leg curls: 2x17x56kg
Hypertrophy calf movement: Standing calf raises:4x15x100kg
Hypertrophy calf movement: Seated calf raises: 3x15x50kg
Rack chins 3x10 BW
----------------------------------------------------------------------------------------------------------------------
29.11.2011 - day6 - power day
P.H.A.T
Bent over rows: 15x20kg, 10x40kg, 10x60kg, 5x80kg, 5x100kg, 5x120kg, 5x130kg, 5x110kg (razlog, da sem zmanjšal težo v zadnjem setu je bila forma pri izvedbi vaje. )
Pull ups: 2x10 BW
Rack chins 10xBW, 10xBW+20kg kolut
Flat dumbbell presses: 20x16kg, 10x28kg, 10x34kg, 5x42kg, 5x42kg, 5x42kg
HS - wide chest: 10x20, 10x30, 10x40, 6x45.
Seated dumbbell shoulder presses: 20x16kg, 8x30kg, 8x30kg, 8x30kg
Barbell curls: 20x20kg, 10x40kg, 8x40kg, 7x40kg
Narrow grip bench press: 20x20kg, 3x90kg, 5x80kg, 5x80kg
Skull crushers: 3x10x35kg
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
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tom58

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Vnosov: 149

Pridružen: Po jan 24, 2011 16:34

Odgovor So dec 03, 2011 19:24

Re: h4xova matranja

me gusta :)
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h4xk0

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Mlečnozobec

Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor Ne dec 04, 2011 18:51

Re: h4xova matranja

tom58 je napisal/-a:me gusta :)


;).. Tut men je všeč tole matranje ;).

30.11.2011 - day7 - power day
Squats: 15x20kg, 10x60kg, 3x90kg, 3x110kg, 2x5x150kg, 5x140kg
Hack Squats: 2x8x170kg
Leg extensions: 10x70kg, 10x91kg, 2x10x119kg
Stiff legged deadlifts: 20x20kg, 10x60kg, 10x80kg, 2x5x100kg (w/o straps), 5x100kg (w straps)
Glute Ham raise: 3x8
Lying leg curls: 8x40, 10x50
Auxiliary calf movement: Standing calf raise: 2x10x170kg
Seated calf raise: 15x40kg, 3x10x80kg
-------------------------------------------------------------------------
2.12.2011 - day8 - hypertrophy day P.H.A.T
Bent over rows: 20x20, 10x40, 3x3x80kg, 3x3x70
Rack chins 3x15
Seated cable row 3x12x50kg
Dumbbell rows 2x15x20kg
Close grip pulldowns 2x20x50kg
Seated dumbbell presses 20x14kg, 3x12x24kg
Upright rows 2x15x25kg
Side lateral raises 3x12x18kg
------------------------------------------------------------------------
3.12.2011 - day9 - hypertrophy day P.H.A.T
Squats: 20x20, 10x40, 10x60, 10x80, 10x100, 6x3x110kg
Hack squats: 3x12x120kg
Leg extensions: 3x20x70kg
Leg presses: 12x300kg, 15x260kg
Lying leg curls: 3x15x35kg
Seated leg curls: 2x20x56kg
Standing calf raises:4x15x100kg
Seated calf raises: 3x15x50kg
------------------------------------------------------------------------
4.12.2011 - day10 - hypertrophy day P.H.A.T
Flat dumbbell press: 20x16kg, 6x3x34kg
Incline dumbbell presses: 20x12kg, 3x15x20kg
Hammer strength iso lateral BP: 3x15x25kg
Incline flyes: 2x20x12kg
Preacher curls: 3x12x32,5
E-Z bar Spider curls: 3x15x22,5kg
Seated tricep extension with E-Z bar:3x12x30kg
Cable pressdowns with rope attachment: 3x15x30kg
Cable kickbacks: 3x15x15kg
Še mal bonusa... nisem se mogel zadržat.
Oli 3ceps bar - biceps curls- 6x15x25kg
E-Z bar curls - 6x15x22,5kg - 3x ozki prijem, 3x široki prijem.
overhead E-Z bar triceps extensions - 3x20x22,5
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
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h4xk0

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Mlečnozobec

Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor So dec 17, 2011 21:08

Re: h4xova matranja

------------------------------------------------------------------------
6.12.2011 - day11 - power day
P.H.A.T
Bent over rows: 15x20kg, 10x40kg, 10x60kg, 5x70kg, 5x80kg, 4x5x100kg. Tole je bilo precej drugače
Pull ups: 2x10 BW
Rack chins 2x10xBW+20kg kolut
Flat dumbbell presses: 15x16kg, 10x26kg, 5x34kg, 3x5x42kg
HS - wide chest: 10x30, 2x10x45
Seated dumbbell shoulder presses: 15x16kg, 3x10x30kg
Barbell curls: 15x20kg, 10x40kg, 2x9x40kg
Narrow grip bench press: 20x20kg, 10x40kg, 10x60kg, 5x70kg, 3x5x80kg
Skull crushers: 3x10x40kg
------------------------------------------------------------------------
7.12.2011 - day12 - power day
Squats: 15x20kg, 10x40kg, 10x60kg, 5x80kg, 5x90kg, 3x100kg, 3x5x120kg
Sissy squats on Hack Squat machine: 10x80kg, 8x80kg
Leg extensions:2x10x119kg
Lying leg curls: 15x20kg, 2x6x25kg (single leg)
Stiff legged deadlifts: 20x20kg, 10x60kg, 5x80kg, 3x5x100kg (w/o straps)
Glute Ham raise: 2x6
Za meča zmanjkalo časa, ker so predčasno zaprli fitnes zaradi partyja ;).
------------------------------------------------------------------------
9.12.2011 - day13 - HT day
Večerni trening 21:00 - Petek
Lat pull downs - 2x12x50kg, 10x50 + 12x35 polovičke
Peck deck - 2x12x45, 12x45 + 12x35polovičke
Bent over barbell rows - 3x12x60kg
HS iso lateral - 12x15kg, 12x20kg, 3x12x30kg, 10x35kg+1+1+1+1+1
Rack chins - 3x12 BW
HS bench press - 3x12x15kg
T-Bar - 3x12x30kg - wide grip
Cross kleče - 3x12x25kg
Vse kontrolirane slow-mo variante, razen polovičk. Joške sem že v štartu zakuril maximalno s to izvedbo ;). Naslednji dan so kar pošteno pekle, danes so že OK.
------------------------------------------------------------------------
10.12.2011 - day14 - HT day
Jutranji trening 9:00 - sobota.
Incline rear delt raises - 3x12x12kg
Side lateral raises - 3x12x16kg
Barbell shrugs - 3x12x80kg
Upright BB rows - 3x15x30kg
Barbell curls - 2x12x25kg, 12x15kg 1+1/2
Concentration curls - 2x12x16kg, 10x12kg 1+1/2
Preacher curls - 2x15x27,5kg, 12x17,5kg 1+1/2
E-Z Bar curls - 2x12x25kg, 10x15kg 1+1/2
Hammer curls - 2x12x16kg, 10x14kg
Close grip bench press - 20x20kg, 15x40kg, 6x3x70kg
Seated 3cep E-Z bar extenstions - 2x15x30kg, 10x30kg 1+1/2
Cable rope extenstions - 2x15x30kg, 10x20kg 1+1/2
Seated Dumbbell behind head extensions - 2x15x26kg, 10x26kg 1+12
Bench dips - 3x20 BW.
Roke maximalno napumpane. Tuširanje je bilo zelo težavno ;). Musklfibra žal spet ni.
------------------------------------------------------------------------
11.12.2011 - day15 - HT day
Jutranji trening 10:00 - nedelja.
Jutranja teža - 88,2kg
Squat - vse ATG - 15x20kg Zadnjih 5 s pavzo 3s spodaj. 15x40kg, 10x80, 6x3x100kg počasne izvedbe s pavzo v luknji.
Lying leg curls - 3x15x30kg slow
Hack Squat (sissy) - 3x12x60kg - very slow (OUCH)
Seated leg curls - 3x15x49kg slow
Leg press - 2x20x200kg 1. serija slow. 2. serija 10 slow + 10 pump. (peče)
DB Stiff legged deadlift - 3x15x60kg
Standing machine calf raise - 4x15x100kg
Leg press machine calf press - 3x20x200kg
Seated calf raise - 3x15x50kg
BW calf raise (stairs) - 3x20 each leg
Trening pekoč, musklfibr le v mečih. Komaj zaznaven.
Splošno pa zelo utrujen od teh treh treningov. Sploh je bila zelo kratka pavza iz petka na soboto. 12h razmika med začetkom treninga. Danes prav zaslužena pavza, ki jo bom morda podaljšal še jutri.
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12.12.2011 - rest
Jutranja teža - 88kg. Ker me zaliva ta dan samo kakšnih 70gr OH. Ostala hrana po planu. Ne manjšam B/M. V pričakovanju spremembe ;).
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13.12.2011 - day 16 - POWER upper body
Jutranja teža - 86,5kg. Očitno manjšanje OH pomaga. Voda zapušča telo.
Pull downs 2x8x50kg
Seated cable rows 10x60kg, 10x70kg
Bench press 10x60kg, 10x70kg, slowmo -> 2x6x80kg(4s spust, 2s v spodnjem položaju, 2s gor do 3/4 ROM), 5+2+2+2-80kg isto kot prej s tem, da so bile pri 2 10s pavze.
HS - iso lateral press 3x6x50kg slowmo + kontrakcija 2s
Peck deck 3x6x55kg slowmo + kontrakcija 2s
Close grip chinups 3x7 počasi z 1s kontrakcijo na vrhu
Bentover-BB rows 5x110kg, 5x100kg počasi z 1s kontrakcijo na vrhu --- OK.. tole je bilo pa bolj težko kot sem navajen. Zgleda pomanjkanje OH :/.
Rack Chins 3x10 BW - počasi z 1s kontrakcijo na vrhu
Narrow bench press 7x80kg, 2x7x70kg
V-Bar pullups 3x5 BW - počasi z 1s kontrakcijo na vrhu
Barbell Curls 2x6x45kg - zadnji 2 z asistenco
Sicer je bil vrstni red vaj planiran čisto drugače, a je bila včeraj precejšnja gužva v gymu. Da ne rečem, da se folk pride svaljkat po napravah ne pa delat :/. Svaljkajo se lahko doma na kavču s pirom v eni roki in pico v drugi. Šalabajzerji!
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14.12.2011 - day 17 - POWER Lower body
Jutranja teža - nisem meril.
Squat - 10x20kg, 10x40, 3x80, 3x90, 3x100, 5x130, 2x5x140
SS Seated leg curls - 6x84, 2x6x91 - počasne
SS Leg Extensions - 3x6x119 - počasne z 1s pavze na vrhu in spodaj
Lying leg curls (single leg) - 3x6x35kg kontrolirane
Leg press - 3x8x300kg - počasne z 1s pavze spodaj potisk do 3/4
Barbell Stiff leg DL - 3x6x90kg
Standing machine calf raise - 3x8x170kg
Hack squat - 2x8x140kg

Trening glede na to, da sem na rahlem deficitu in na min. OH kar soliden. Zmatran sem bil pa do amena. Vse vaje so se mi zdele 3x težje kot ponavadi ;).
Spet gužva v Bitu, tako da spet ni šlo po planu. En folk je zaudarjal na polno. Groza. Bo treba menjat gym.
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16.12.2011 - day 18 - Hyper dan Hrbet/prsa
Jutranja teža 86,2kg
Start treninga 19.15
Ogrevanje - 5min kolesa + 5min raztezanja/razgibavanja.
Pri vseh vajah so na hyper dneve manjše teže, kontrolirani/počasni gibi.

Lat pull downs - 3x12x50kg, 12x40 + 12x35 polovičke kontrakcija v sp. položaju 1s.
HS iso lateral bench press do 2/3 ROM - 12x25kg, 3x12x30kg, 10x35kg+1+1+1+1+1 - kontrakcija 2-3s
Bent over barbell rows - 3x12x60kg - kontrakcija 1-2s
Peck deck - 2x12x45, 12x45 + 12x35polovičke - kontrakcija 2-3s
Rack chins - 3x12 BW - kontrakcija 1s
HS bench press do 2/3 ROM - 3x12x20kg - kontrakcija 2-3s
T-Bar rows - 3x12x30kg - narrow grip
Cable cross - 3x12x30kg - kontrakcija 2-3s
Konec treninga 20:45
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
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h4xk0

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Vnosov: 442

Pridružen: Po maj 15, 2006 15:23

Kraj: Ljubljana

Odgovor Pe jan 06, 2012 16:42

Re: h4xova matranja

Moja "matranja" so preseljena v MaxxIZZIV #2, tako da si lahko ogledate nadaljevanje tam, če vas zanima....
viewtopic.php?f=258&t=27232
http://bodyspace.bodybuilding.com/h4xk0/| [URL]http://missionsuperbody-sl.blogspot.com/[/URL]
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