Moj program - savjeti |
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NOpain-NOglory
Cita FAQ Joined: 24 Veljaca 2010 Location: Croatia/Hrvatska Status: Offline Points: 41 |
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e tu sam neodlucan, znaci ako idem na masu do ljeta mogu dobit kolko kila? do 82 max? i ne vise.... znaci mozda da sad skinem taj visak a onda nakon ljeta nastavim masu dizat?
jer ovako cu se samo ugojit do ljeta i onda banana:D a sto se programa tice? dali mi fali koja vjezba? recimo podlaktice ne radim, a danas sam prvi put dipseve radio i umro sam.... a neznam umjesto cega da zamjenim sta? i za ruke mi je upitno? jel to dosta? |
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You, me, or nobody is gonna hit as hard as life. But it ain't about how hard ya hit.It's about how hard you can get hit and keep moving forward. How much you can take and keep moving forward.
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Johnny_23
Cita FAQ Joined: 07 Veljaca 2010 Location: Croatia/Hrvatska Status: Offline Points: 59 |
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xD ljeto je pred vratima, slobodno na defku
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soner_9393
Fit moderator Joined: 22 Sijecanj 2010 Location: Croatia/Hrvatska Status: Offline Points: 3111 |
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zamaj,ako se ne varam ti si napisao da si dobio š0 kg za mjesec dana (ako sam krivo procitao ispravi me)..ako on ode š0 kg gore umastio bi se dosta i onda bi na defki imao pun k vise posla, radije neg ide polako..
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Rijeąeno na PM.
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zmaj
Fitness freak Joined: 19 Ožujak 2009 Location: Trogir Status: Offline Points: 3429 |
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baren š0 kila 56 je nista. ja san bija dobija š0, sad san skinija 4 i jos neman plocice skinit cu sigurno jos 4 dalje necu ic pa sta bude, sa plocicama ili bez,al ja nevirujen i da ih mogu imat tek tako tribat ce mi vise,ali pomalo ima vrimena. ja mu isto savjetujen masu jer kad bi se on isa definirat na kraju bi bilo tu misica,ali premrsav bi bija i sta onda zakurac sve |
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soner_9393
Fit moderator Joined: 22 Sijecanj 2010 Location: Croatia/Hrvatska Status: Offline Points: 3111 |
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@ NOpain-NOglory mislim da ti nema svrhe ic na definiciju ako si 76/š77...bolji izbor bi ti bio otic na masu dok ne dobijes 5-6 kg pa tek onda to definirat.. |
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Rijeąeno na PM.
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zmaj
Fitness freak Joined: 19 Ožujak 2009 Location: Trogir Status: Offline Points: 3429 |
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i ako ces da ti se misici ljepo ocrtavaju odnosno da izgubis BF nemozes na masu nego na definiciju, ako ces masu onda ti se misici nece ocrtavat i povecat ce ti se BF
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soner_9393
Fit moderator Joined: 22 Sijecanj 2010 Location: Croatia/Hrvatska Status: Offline Points: 3111 |
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nemoj se zamarat previse s treningom, pocni jest kvalitetno i rezultati ce doci..ovako naprzinu sto sam pregledao cini se ok......i da pocni brojat kalorije
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Rijeąeno na PM.
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NOpain-NOglory
Cita FAQ Joined: 24 Veljaca 2010 Location: Croatia/Hrvatska Status: Offline Points: 41 |
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pozdrav,
evo idem u teretanu vec nekih 2ipo mj... program po kojem sam poceo radit prije mj dana je ovaj: idem 4 put tjedno u teretanu Upper #š Lower #š Odmor Upper #2 Lower #2 Odmor Odmor imam 76 kg i visok sam š77cm...Ali i dalje sam sebi izgledam dosta mrsavo tako da bi htio nabacit kila jos gore, ali ujedno bvi htio i BF smanjit bar do razine da mi se trbusni lijepo iscrtavaju. Sad neznam sta mi je radit:/ Program po kojem radim je ovaj: Pon: upper #š š. Barbell Bench Press - 4 sets of 6-8 ponavljanja 2. Bent Over Barbell Rows - 4 sets of 6-8 3. Seated Overhead Barbell Press - 4 sets of 6-8 4. Dumbbell Flyes - 2 sets of š0-š2 5. Biceps Exercise - 3 sets of 6-8 6. Triceps Exercise - 2 sets of š0-š2 Utorak:lower #š š. Squats - 4 sets of 6-8 reps - 2-3 minutes rest between sets 2. Split Squats - 3 sets of 8-š0 reps - 2 minutes rest between sets 3. Hyperextensions (or Seated Leg Curls) - 3 sets of š0-š2 reps - 2 minutes rest between sets 4. Standing Calf Raises - 4 sets of 6-8 reps - 2 minutes rest between sets 5. trbusni Srijeda: odmor Cetvrtak: upper#2 š. Pull Ups - 4 sets of 6-8 2. Incline Dumbbell Press - 3 sets of 8-š0 3. Seated Cable Rows - 3 sets of 8-š0 4. Lateral Raises - 3 sets of š0-š2 5. Triceps Exercise - 3 sets of 6-8 6. Biceps Exercise - 2 sets of š0-š2 petak: lower #2 š. Romanian Deadlifts - 4 sets of 6-8 2. Lying Leg Curls - 3 sets of 8-š0 3. Leg Press - 3 sets of š0-š2 4. Seated Calf Raises - 3 sets of š0-š2 5.trbusni e sad znam da mi fale propadanja, neznam dal da jos neku vjezbu ubacim za prsa ili za ruke, posto imam osjecaj da mi ruke ne rastu tako brzo? ali opet umore mi se i one kad ih tu jednu vjezbu odradim jer rade uz ostale vjezbe? dali bi trebao promjenit program na onaj split prsa/triceps, ledja /biceps i to? ili ? a sto se prehrane tice, trudim se jest 5 puta dnevno i to gledam da su posni, pileca prsa, tjestenina, banane, tuna, riza itd... ali ne brojim tocno u kcal? bi trebao pocet? I PWM mi je whey + dextroza.... planiram si uzet jos creatin i glutamin to ok? ili mozda nes drugo bi mi trebalo? hvala unaprijed na odgovoru:) Edited by NOpain-NOglory |
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You, me, or nobody is gonna hit as hard as life. But it ain't about how hard ya hit.It's about how hard you can get hit and keep moving forward. How much you can take and keep moving forward.
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