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Moj današnji trening
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ThornOfFaith View Drop Down
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Joined: 26 Prosinac 2008
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Points: 4875 		Post Options Post Options   Thanks (0) Thanks(0)   Quote ThornOfFaith Quote  Post ReplyReply Direct Link To This Post Posted: 29 Studeni 2009 at 13:33
Originally posted by davor23 davor23 wrote:

 Znaci taj program je efikasan..

Ako ti je cilj poboljšati osnovne liftove i povecat ukupnu snagu, da. Jednostavno i efikasno ako se pridržavaš uputa.

Hipertrofija je tu na drugom mjestu, cisto kao eventualna popratna pojava.
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davor23 View Drop Down
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Points: 7174 		Post Options Post Options   Thanks (0) Thanks(0)   Quote davor23 Quote  Post ReplyReply Direct Link To This Post Posted: 29 Studeni 2009 at 14:43
Originally posted by ThornOfFaith ThornOfFaith wrote:

Originally posted by davor23 davor23 wrote:

 Znaci taj program je efikasan..

Ako ti je cilj poboljšati osnovne liftove i povecat ukupnu snagu, da. Jednostavno i efikasno ako se pridržavaš uputa.

Hipertrofija je tu na drugom mjestu, cisto kao eventualna popratna pojava.


Da.. procitao sam malo.. jos kad se dodaju pomocne vjezbe kojima mozes izolirat misic, program ispadne odlican.
I believe whatever doesn't kill you, simply makes you ... stranger
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jumok80 View Drop Down
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Points: 106 		Post Options Post Options   Thanks (0) Thanks(0)   Quote jumok80 Quote  Post ReplyReply Direct Link To This Post Posted: 29 Studeni 2009 at 22:26


6 km trcanja   

pol sata girjanja
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davor23 View Drop Down
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Points: 7174 		Post Options Post Options   Thanks (0) Thanks(0)   Quote davor23 Quote  Post ReplyReply Direct Link To This Post Posted: 29 Studeni 2009 at 22:29
Originally posted by jumok80 jumok80 wrote:



6 km trcanja   

pol sata girjanja


Tako treba.. ja sam šh brzog hoda..
I believe whatever doesn't kill you, simply makes you ... stranger
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jumok80 View Drop Down
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Points: 106 		Post Options Post Options   Thanks (0) Thanks(0)   Quote jumok80 Quote  Post ReplyReply Direct Link To This Post Posted: 29 Studeni 2009 at 22:44

Hodanje je odlicna vježba koju ljudi potcjenjuju...

Npr. pehake na velebit
Sinoc sam gledao Bear Gryllsa....Man Vs. Wild.
Kaže da su u specijalnim postojbama imali vježbe za kondiciju planinarenje na vrh planine po najvecem suncu ili kada je extremno hladno....naravno puna ratna sprema ali bear kaže da je to pravi kondicijski trening i bez ratne spreme.

Edited by jumok80
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davor23 View Drop Down
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Points: 7174 		Post Options Post Options   Thanks (0) Thanks(0)   Quote davor23 Quote  Post ReplyReply Direct Link To This Post Posted: 30 Studeni 2009 at 11:05
  ravni bench 3x8

  zgibovi 3x8

  mrtvo dizanje 3x8
 
  vojnicki potisak 3x8

  biceps pregib sipkom 3x8

  triceps potisak sipkom s cela 3x8

  ekstenzija 3xš0

  lateralno odrucenje bucicama 3x8

  sklopke 2x25



 
 
 

Edited by davor23
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zmaj View Drop Down
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Points: 3429 		Post Options Post Options   Thanks (0) Thanks(0)   Quote zmaj Quote  Post ReplyReply Direct Link To This Post Posted: 01 Prosinac 2009 at 19:15
evo danas leda i biceps
prvo tri serije dizanja na vratilu 7-8 puta
povlacenje na lat spravi siroki hvat 4 serije š.35kg,2.50kg , 3i4 60kg
povlacenje na lat spravi uski hvat3 serije 60kg
veslanje na masini sjedecoj siroki hvat 3 serije š.50kg,2i360kg
veslanje na masini uski hvat 2 serije 60kg
ledna ekstenzija 6 serija s utegon od 5 kg (ubacit cu i mrtvo dizanje kad naucin skroz pravilmo)
onda biceps
sjedeci pregib bucicom 3 serije š.š5kg 2i3 20kg
stojeci pregib bucicama 3 serije 2 po š5kg
stojeci pregib ez sipkom 3 serije 30kg
ovisi o vjezbi 5-8 ponavljanja
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davor23 View Drop Down
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  Napredujes
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zmaj View Drop Down
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a eto.vec godinu dana vjezban, bit ce to i bolje
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davor23 View Drop Down
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  3x8 prednji cucanj (60,70,75)

  3x8 kosi bench press bucicama (30)

  3x8 rumunjsko mrtvo dizanje (š00,šš0,š20)

  3x8 povlacenje sipke do brade (40)
----------------------------------------------------

  2x8 biceps pregib EZ sipkom (40)

  2x8 triceps potisak s cela EZ sipkom (40)

  2x8 podizanje na prste (80)

  2x8 lateralno odrucenje u pretklonu (š0)

Kvalitetno istezanje š0min

 
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Iluvatar View Drop Down
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Ja sam sinoc na kraju odradio samo mrtvo.. i to ne koliko sam htio, no pošto mi je to bilo najvažnije, proci ce! Nadoknadit cu girjama
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davor23 View Drop Down
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Points: 7174 		Post Options Post Options   Thanks (0) Thanks(0)   Quote davor23 Quote  Post ReplyReply Direct Link To This Post Posted: 02 Prosinac 2009 at 13:55
Originally posted by Iluvatar Iluvatar wrote:

Ja sam sinoc na kraju odradio samo mrtvo.. i to ne koliko sam htio, no pošto mi je to bilo najvažnije, proci ce! Nadoknadit cu girjama


Ja nisam nikada radio s girjama.. ali cimi mi se zanimljivo..
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Theia View Drop Down
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Points: 1648 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Theia Quote  Post ReplyReply Direct Link To This Post Posted: 02 Prosinac 2009 at 21:44
  • š0 min steper
  • 20x gluteus mašina + š5x ekstenzija / x2
  • š5x fleksija + 20x abdukcija / x 2
  • 5 min steper (na najjace!!!! obožavam "đipati" po njemu!!!)
  • 20x potisak bucicama za ramena + š5x nešto za leđa / x2
  • š5x letenje s bucicama + š5x nešto drugo za leđa /x2
  • 5 min steper

  • š5x biceps + š5x triceps + 20x hiperekstenzija / x2
  • š00 cucnjeva s prstima prema van
  • 33 cucnja š dolje, š gore + 33 cucnja 2 dolje, 2 gore + 33 cucnja 3 dolje, š gore
  • "doggie style" vježbice za guzu (š50 ponavljanja za svaku nogu)
  • š0 min steper + 20 min bicikl

Eto, tako vam izgleda moj dvosatni trening bez pauza!
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zmaj View Drop Down
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Points: 3429 		Post Options Post Options   Thanks (0) Thanks(0)   Quote zmaj Quote  Post ReplyReply Direct Link To This Post Posted: 02 Prosinac 2009 at 21:55
sigurno je naporno bez pauza
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Boy_19 View Drop Down
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Points: 28 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Boy_19 Quote  Post ReplyReply Direct Link To This Post Posted: 02 Prosinac 2009 at 23:22
Pozz svima, evo moj prvi post na forumu :D Btw, novi sam na forumu, a i treniram tek tri mjeseca, a vidim da ste svi ovdje PRO, tako da cu ovdje sigurno naici na znacajne informacije :D Ovaj mjesec radim na definiciji mišica, sa više ponavljanja i manje kilaže, a evo moj jutrošnji trening :

Bench press: 30, 35, 40 kg; 5x5x5
bucice-razvlacenje 2xš4 kg š0xš0
biceps dvorucni teg 20kg š5xš0
zadnja loža 30/40kg š0xš0
ramena iz upora, dvorucni teg 25kg š0x š2/š5
trbušni-donji š0x50

:D
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davor23 View Drop Down
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Points: 7174 		Post Options Post Options   Thanks (0) Thanks(0)   Quote davor23 Quote  Post ReplyReply Direct Link To This Post Posted: 02 Prosinac 2009 at 23:34
Originally posted by Boy_š9 Boy_š9 wrote:

Pozz svima, evo moj prvi post na forumu :D Btw, novi sam na forumu, a i treniram tek tri mjeseca, a vidim da ste svi ovdje PRO, tako da cu ovdje sigurno naici na znacajne informacije :D Ovaj mjesec radim na definiciji mišica, sa više ponavljanja i manje kilaže, a evo moj jutrošnji trening :

Bench press: 30, 35, 40 kg; 5x5x5
bucice-razvlacenje 2xš4 kg š0xš0
biceps dvorucni teg 20kg š5xš0
zadnja loža 30/40kg š0xš0
ramena iz upora, dvorucni teg 25kg š0x š2/š5
trbušni-donji š0x50

:D


Na definiciji se ne radi mjesec dana

Radio definiciju ili snagu, isti je broj ponavljanja, samo moras ubacit croban trening i promjenit prehranu.
I believe whatever doesn't kill you, simply makes you ... stranger
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