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

extra workout upper body

24.03.2017 dido

100x band triceps extensions
30x chin ups +30x dips
side raises band shoulders+ db inc press 4x20

max effort benchpress 23.3.2017

24.03.2017 dido

press from chains 16" 190kgx1
db tric extenions 4x15 10kg
face pulls 4x15
chest supported rows4x15

extra workout lower body

22.03.2017 dido

fat bar dl from knees 213kgx1 223F
5min manual treadmill+band on belt
100x band leg curl
side deadlift 2x10+ 30sec holds

max effort sq/dl

21.03.2017 dido

gm -squat 173kg x3
gm 4x15
ultra wide deadlift 4x15
straight leg raises 10kg 15 -12-10-8

speed bench 21.3.2017

21.03.2017 dido

incline bench re 3x max reps 75kg 20/20/17
cg rb press 185kgx2
CG press 100x8 110x8 120x8 130x8
band pull aparts 4x8
lat pulls neutral 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      
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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      
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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
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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      
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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      
+
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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 >>