Diskusná téma: Tréningový log1.1

chest shoulders triceps 24.6.2017

24.06.2017 dido

A. Pec Deck bands – 3x12 (slow eccentric, full ROM, hold contraction for 1 second)
B. band Chest Press (unilateral handles) – 4 sets – Reps: 12/12/10/10
C. Push-Ups – 3 sets to failure (slow eccentric)
D. Seated Dumbbell Shoulder Laterals – 3x12
E. Rear Delt Machine – 3x20
F. Machine Shoulder Press – 3x8
G. Rope Tricep Pushdowns – 3 Sets – Reps: 15/12/10
H. Overhead Rope Tricep Extensions – 3x15 to failure

Tréningový log

1.5.2017 dynamic effort upper body

11.05.2017 dido

crazy bells 4x8
db press 14kg 3x30
dips 4x8 10kg
front raises 4x8 barbell
pull downs 4x8

28.4.2017 dynamic effoirt lower body

11.05.2017 dido

straight bar 50 % against bands 8x2 160kg
one leg rdl 4x8
lunges 4x8
PDA 4x8

27.4.2017 max effort benchpress

30.04.2017 dido

uwg bench 150kgx6
shirted 4board 230kgx1

26.4.2017 extra workout lower body

30.04.2017 dido

fat bar tshirt on bar 3x8 93kg
100x band leg curl
box jumps with band 4x10
side dl 3x5 60kg
reverse hypers 2x25

25,4.2017 max effort sq /dl

30.04.2017 dido

rack pull sumo 5" 252.5kg x1
kb swings 50kg 4x15
ultra low box front sq 4x15
eagle situps 4X15

dynamic effort upper body 24.4.2017

27.04.2017 dido

LAC B*ENCH 16x3 3 grips 70kg
3x30 db floorpress 14kg
dips 4x8 10kg
front raise band 50reps
Band pulldowns 100x

22.4.2017 dynamic effort squat/deadlift

23.04.2017 dido

speed box sq mid 60% 8x2 192,5kg
heavy single 230x1 260x1 290x1 310x1
speed dl 65% 195kg 8x1
lunges 4x8
pull down abs 4x8

21.4.2017 extra work upper body

23.04.2017 dido

fat bar tric extensions 4x15
side raises 4x15
db rows 4x15
300x band triceps extensions
100x band face pulls

20.4.2017 max effort benchpress

23.04.2017 dido

raw bench 150kgx3
2board shirt 200kgx2

19.4.2017 extra work lower body

23.04.2017 dido

5 min tread sled
grip 1RM 100kg 3x8 50kg
100x band leg curls
3x5 side deadlift 70kg
reverse hypers 2x25 20kg

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Tréningový log 2.1.2016

Max effort squat/deadlift 21.2.2017

Slon : squat briefs+ belt  125kgx3  145kgx3 162,5kgx3   145kg2x3 reverse hypers 4x15  one lg sq 4x15  straight leg raises 4x15      
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Max effort upper body 16.2.2017

Dido : Military press 110kgx1  Slon benchpress : 100x1 90x3kg 85kgx5  70kgx15 J.M. press 4x15 Bradford press crazy bells fat bar 60reps barbell rows 4x15      
+
1 | 2 | 3 | 4 | 5 >>

Tréningový log 22.11.2016-

Dynamic effort lower body 24.12.2016

speed squat straight bar 55% 8x2  against bands  slon 110kg Dido 175kg speed deadlift 65% 8x1  slon 117kg Dido 195kg belt squat 4x8 pull down abs 4x8
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Max effort lower body 20.12.2016

Suspended SSb goodmorning  Slon 175kgx3 Dido 215kgx3 goodmorning straight bar 4x15 ultra low box squat wide stance 4x15 sit ups weighted 4x15   
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Dynamic effort upper body 19.12.2016

repetition method incline benchpress w fat bar 40% of max   Dido 73kg 20/17/16 reps NG superset   laying barbell extensions + rope pushdowns 4x8 side raises 4x8 dumbell rows 4x8
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Extra workout lower body 14.12.2016

Grip : fat bar deadlift with t-shirt on bar from knees 3x8  Slon 63kg   Dido83kg box jumps 4x10  +30kg one leg lying leg curl 4x10 band leg curls 100x 5min band good mornings 3x12 side abs with dumbells     
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Tréningový log 27.9.2016

Dynamic effort benchpress 7.11.2016

Repetiton method  3x max reps slon 50kg  34/35/32 Dido 90kg 26/19/18 skullies superset with triceps cable push downs 4x8 front raises 4x8 barbell rows4x8
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Max effort benchpress 3.11.2016

Dumbell benchpress 32kg  2x max reps  Slon 14/11   Dido 27/20 Fat Bar CG press 4x15 side raises w band 4x15 lat pulldowns 4x15
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Extra workout lower body 2.11.2016

box jumps 4x10 +20kg fat bar deadlift from kness double overhand grip slon 83kgx5 Dido 108kgx5 100x band leg curl 5min 45-degree hypers side abs 3x20
+
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Tréningový log

Dynamic effort benchpress19.9.2016

rep method fat bar slon 53kg 3x max reps Dido 73kg 3x max reps  min rest between sets 4board revers eband CG Dido 190kg 2x5 Slon / side dumbell raises shoulders 6x8 Dido 10kg Slon 5kg Inverted rows 6x8
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Dynamic effort lower body 17.9.2016

speed squat cambered bar 55% 8x2 against bands Slon 90kg Dido 140kg speed dl 70% 6x1 Slon 115kg Dido 210kg Suspednded GM SSB 4x8 55kg One leg squat 4x8 Pull down abs 4x8 55kg
+

MAX EFFORT LOWER BODY13.9.2016

Anderson squats SSB (from chains) Slon 155kgx1 Dido 245kgx1 pull trough 4x15 Slon  wide low box squat 4x15 leg raises against band 4x10
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Dynamic effort benchpress 12.9.2016

Fat bar   Slon 53kg max reps CG 30    WG 27   NG 22 Fat bar Dido 73kg max reps CG 34     WG 25   NG 12  4 board CG 2x5 reverse bands Slon 160kg   Dido 180kg Side dumbell raises 4x8 Slon 5kg Dido 10kg Inverted rows 4x8
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Tréningový log 2.1.2016

Max effort squat/deadlift 21.2.2017

Slon : squat briefs+ belt  125kgx3  145kgx3 162,5kgx3   145kg2x3 reverse hypers 4x15  one lg sq 4x15  straight leg raises 4x15      
+

Max effort upper body 16.2.2017

Dido : Military press 110kgx1  Slon benchpress : 100x1 90x3kg 85kgx5  70kgx15 J.M. press 4x15 Bradford press crazy bells fat bar 60reps barbell rows 4x15      
+
1 | 2 | 3 | 4 | 5 >>

Tréningový log 2.1.2016

Max effort squat/deadlift 21.2.2017

Slon : squat briefs+ belt  125kgx3  145kgx3 162,5kgx3   145kg2x3 reverse hypers 4x15  one lg sq 4x15  straight leg raises 4x15      
+

Max effort upper body 16.2.2017

Dido : Military press 110kgx1  Slon benchpress : 100x1 90x3kg 85kgx5  70kgx15 J.M. press 4x15 Bradford press crazy bells fat bar 60reps barbell rows 4x15      
+
1 | 2 | 3 | 4 | 5 >>