Beast...6/39

Workout for today:

1. Back squat: 8x, 8x, 6x, 6x
2. Front squat: 10x, 10x, 8x, 8x
3. Lunges: 15x, 15x, 12x, 12x
4. Leg extension: 20x, 20x, 18x, 15x
5. Dumbbell romanian deadlift : 12x, 12x, 10x, 10x
6. Lying leg curl: 20x, 20x, 15x, 12x
7. Elbow around the house (each side): 10x, 10x, 10x (no rest)
8. Medicine ball to toes: 15x, 15x, 15x (20s rest)
9. Reverse crunches: 20x, 20x, 20x (20s rest)
10. STRECHING!!!

Comment: Today i used hevier weights on 1st and 2nd exercise and for those two i also used rest-pauze. For bigger motivation i used song: Rob Bailey & The Hustle Standard - beast. I felt like it ;)

Post no.100...6/38

Workout for today:

1. Standing barbell shoulder press: 8x, 8x, 6x, 6x
2. Smith machine upright row: 10x, 10x, 8x, 8x
3. Seated lateral raise: 15x, 15x, 12x
4. Seated bent-over rear lateral raise: 20x, 18x, 15x
5. Shrugs on dips bar: 10x, 10x, 8x
6. Barbell shrugs behind the neck: 15x, 15x, 12x
7. Rotar cuff exercise: 10x, 10x, 10x (each side)
8. Standing calf raise: 20x, 20x, 20x (30s pauze)
9. STRECHING!!!

Comment: Use wooden board for calf raise to maxximum your muscle strech to the top.

Never allow...6/37

Workout for today:

1. Barbell bent-over row (with band): 8x, 8x, 6x, 6x
2. Wide grip pulldown: 10x, 10x, 8x, 8x
3. Inverted row: 15x, 15x, 12x
4. Straight-arm pulldown: 20x, 18x, 15x
5. Close-grip bench press (with band): 8x, 8x, 6x
6. Dips: 10x, 10x, 8x
7. Dumbbell kickback: 15x, 15x, 12x
8. Cable overhead triceps extension: 20x, 18x, 15x
9. Side plank: 3x 30-60s (30s pauze)
10. Suspended crunches: 15x, 15x, 15x (30s pauze)
11. Floor leg raise: 20x, 20x, 20x (30s pauze)
12. STRECHING!!!

Comment: For the abs part you can try diferent type of side plank, for the leg raise you can you weights, try to max it out. Zoday i also used 15s rest/pauze on 1st, 2nd and 5th exercise. In exercise 6th i used dip belt.

It burns...6/36

Yea its that day of the week to HIIT it out. Today i tried a different HIIT workout . The focus is on your lower body and its a real burn! At the end of a workout i was totally wet and my face was red.

Keep on going...6/35

Martin Luther King Jr.: “If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward." 

Workout for today

1. Bench press (with resistance band): 8x, 8x, 6x, 6x
2. Incline dumbbell press: 10x, 10x, 8x, 8x
3. Low pulley cable crossover: 15x, 15x, 12x
4. Decline fly: 20x, 18x, 15x
5. Barbell curl: 8x, 8x, 6x
6. Incline dumbbell curl: 10x, 10x, 8x
7. Preacher curl: 15x, 15x, 12x
8. Rope cable hammer curl: 20x, 18x, 15x
9. Plank: 3x 30-60s (hold as much as you can(20s pauze))
10. Hanging leg raise: 15x, 15x, 15x (30s pauze)
11. Spell caster: 20x, 20x, 20x (20s pauze)
12. STRECHING!!!

Comment: For the 1st 2nd and 5th exercise i used rest-pauze set (befor the final set u have only 15s pauze and u give iz all out).

What do you want...5/34

Workout for friday:

1. Barbell squat (shoulder width stand): 8x, 8x, 6x 6x

2. Barbell squat (wide stand with bands): 10x, 10x, 8x, 8x

3. Lunges: 15x, 15x, 12x, 12x

4. Leg extension: 20x, 18x, 15x, 15x

5. Bench bridge: 15x, 15x, 12x, 12x

6. Leg curl: 20x, 20x, 18x, 15x

7. Rope crunch: 10x, 10x, 10x (10s rest)

8. Hanging leg raise: 15x, 15x, 12x (30s rest)

9. Oblique crunch: 20x, 18x, 15x (each side, no rest)

 

Comment: In the 1st and 5th exercise in the before the finall set i uset rest-pauze (15s).

It`s a gift...5/33

Workout for thursday:

1. Clean and press: 8x, 8x, 6x 6x

2. Smith machine upright row: 10x, 10x, 8x, 8x

3. Dumbbell lateral raise: 15x, 15x, 12

4. Bent-over rear lateral raise: 20x, 18x, 15x

5. Shrug dips: 10x, 10x, 8x

6. Barbell shrugs behind the neck: 15x, 15x, 12x

7. One leg calf raise: 15x, 15x, 12x (30s rest)

8. Seated calf raise: 20x, 18x, 15x (no rest)

9. Streching...

Comment: 1st and 2nd exercise for the last series i used rest-pauze (15s).

Running late...5/32

I`m running late with my post, but here is an update for the missing days in this week. On wednesday its HIIT cardio day.
If you want new HIIT challenge more videos u can chose!

Inspire...5/31

Workout for today:

1. Deadlift: 8x, 8x, 6x, 6x

2. Barbell bent-over row: 10x, 10x, 8x, 8x (with resisteance band)

3. Wide grip pulldown: 15x, 15x, 12x

4. Dumbbell straight-arm pullback: 20x, 18x, 15x

5. Close grip bench press: 8x, 8x, 6x, 6x (with resisteance band)

6. Dips: 10x, 10x, 8x

7. Triceps rope pushdown: 15x, 15x, 12x

8. Dumbbell overhead triceps extension: 20x, 18x, 15x

9. L SIT: 3x (hold as many second as you can)

10. Spider crawl: 16x, 16x, 16x

11. Crunches with band: 20x, 20x, 20x (or as many as you can)

Rest-pause was used for 1st, 2nd and 5th exercise in wich i added one more repetation.

Its nice to feel good...5/30

Time for cardio. If you have time and the weather is nice go outside and do your workout, i recommend HIIT or if you like you can do a longer runn or ride your bike. But remember you need to strech after you are done!!! Also warm-up before starting.

So i have two thing for you. First is a video in witch you will know more about how to build lean mass and the second one is an article in wich you will find out why working out is good for your brains. Take care.

Chest...5/29

 Workout for today:

1. Bench press (with resistance bands): 8x, 8x, 6x, 6x
2. Reverse-Grip incline dumbbell press: 10x, 10x, 8x, 8x 
3. Cable crossover: 15x, 15x, 12x
4. Incline dumbbell fly: 20x, 18x, 15x
5. Barbell curl: 8x, 8x, 6x
6. Incline dumbbell curl: 10x, 10x, 8x
7. Lying cable concentration curl: 15x, 15x, 12x
8. Dumbbell hammer curl: 20x, 18x, 15x
9. Weight crunches: 10x, 10x, 10x (10s rest)
10. Hanging leg raise: 15x, 15x, 15x (30s rest)
11. Landmine: 20x, 18x, 15x (30s rest)

TIPS: Today i added rest/pause to 1st, 2nd and 5th exerxice. If you train alone, then read this article.

Try out...4/26

Workout for today:

1. Back squat: 8x, 8x, 6x, 6x
2. Front squat: 10x, 10x, 8x, 8x
3. Lunges: 15x, 15x, 12x, 12x
4. Leg extension: 20x, 20x, 18x, 15x
5. Dumbbell clean : 10x, 10x, 10x, 10x
6. Lying leg curl: 20x, 20x, 15x, 12x
7. Elbow around the house (each side): 10x, 10x, 10x (no rest)
8. Medicine ball to toes: 15x, 15x, 15x (30s rest)
9. Bottoms up: 20x, 20x, 20x (video (30s rest))

Enjoy the weekend!

Are we there yet?...4/25

There are a lot of people that wants fast results, but building muscles takes time.

Workout for today:

1. Landmine shoulder press: 8x, 8x, 6x, 6x
2. Smith machine upright row: 10x, 10x, 8x, 8x
3. Seated lateral raise: 15x, 15x, 12x
4. Seated bent-over rear lateral raise: 20x, 18x, 15x
5. Shrugs on dips bar: 10x, 10x, 8x
6. Barbell shrugs behind the neck: 15x, 15x, 12x
7. Rotar cuff exercise: 10x, 10x, 10x (each side)
8. One-leg calf raise: 15x, 15x, 12x (30s pauze)
9. Standing calf raise: 20x, 20x, 20x (30s pauze)
10. STRECHING!!!

Workout...4/24

Workout for today:

1. Barbell bent-over row (with band): 8x, 8x, 6x, 6x
2. Wide grip pulldown: 10x, 10x, 8x, 8x
3. Inverted row: 15x, 15x, 12x
4. Straight-arm pulldown: 20x, 18x, 15x
5. Close-grip bench press (with band): 8x, 8x, 6x
6. Dips: 10x, 10x, 8x
7. Dumbbell kickback: 15x, 15x, 12x
8. Cable overhead triceps extension: 20x, 18x, 15x
9. Side plank: 3x 30-60s (30s pauze)
10. Suspended crunches: 15x, 15x, 15x (30s pauze)
11. Floor leg raise: 20x, 20x, 20x (30s pauze).

There is no easy way out...4/23

Workout for today:

HIIT workout

(click) 

Try to do it like on a video, if you cant try to do as mush as you can.

Here is another HIIT you can performe:

1-2 TEDEN

o   15s high intensity

o   60s low intensity

o   repeat10x, in the and you add all-out 15 s high intensity

o   sum: 14 min

3-4 TEDEN

o   30s high intensity

o   60s low intensity

o   repeat10x, in the and you add all-out 30 s high intensity

o   sum: 17 min

5-6 TEDEN

o   30s high intensity

o   30s low intensity

o   repeat 11x, in the and you add all-out 30 s high intensity

o   sum: 18.5 min

7-8 TEDEN

o   30s high intensity

o   15s low intensity

o   repeat 25x, in the and you add all-out 30 s high intensity

o   sum: 20min

I can`t... 4/22

Workout for today:

1. Bench press: 8x, 8x, 6x, 6x
2. Incline dumbbell press: 10x, 10x, 8x, 8x
3. Low pulley cable crossover: 15x, 15x, 12x
4. Decline fly: 20x, 18x, 15x
5. Barbell curl: 8x, 8x, 6x
6. Incline dumbbell curl: 10x, 10x, 8x
7. Preacher curl: 15x, 15x, 12x
8. Rope cable hammer curl: 20x, 18x, 15x
9. Plank: 3x 20-60s (hold as much as you can(30s pauze))
10. Hanging leg raise: 15x, 15x, 15x (30s pauze)
11. Spell caster: 20x, 20x, 20x (30s pauze - video)

Comment:

For the 1st exercise (bench press) i used band for bigger resistance! The pump was way better.

Supplement:

• Amino whey
• Bcaa
• Beta-alanin
• Creatin
• Gainer
• Ketonic
• Vit. C
• and today i both mix of bcaa&glutamin   

Feels like...3/19

Workout for today:

1. Barbell squat (shoulder width stand): 8x, 8x, 6x 6x

2. Barbell squat (wide stand with bands): 10x, 10x, 8x, 8x

3. Lunges: 15x, 15x, 12x, 12x

4. Leg extension: 20x, 18x, 15x, 15x

5. Bench bridge: 15x, 15x, 12x, 12x

6. Leg curl: 20x, 20x, 18x, 15x

7. Rope crunch: 10x, 10x, 10x (10s rest)

8. Hanging leg raise: 15x, 15x, 12x (30s rest)

9. Oblique crunch: 20x, 18x, 15x (each side, no rest)

 

Today i tried barbell squat with resistance bands and it felt great. I still do my leg workout with a little caution because of my left harmstring and hope to give maximum soon. Take care.

Gym time...3/18

Workout for today:

1. Clean and press: 8x, 8x, 6x 6x

2. Smith machine upright row: 10x, 10x, 8x, 8x

3. Dumbbell lateral raise: 15x, 15x, 12

4. Bent-over rear lateral raise: 20x, 18x, 15x

5. Shrug dips: 10x, 10x, 8x

6. Barbell shrugs behind the neck: 15x, 15x, 12x

7. One leg calf raise: 15x, 15x, 12x (30s rest)

8. Seated calf raise: 20x, 18x, 15x (no rest)

9. Streching... 
 

Sleep...3/17

After 4 days i finally had 8h of sleep. Sleep is important for recovery stage.

Why sleep is important:

As research has shown, sleep is important for any reasons. For bodybuilders, sleep is particularly important as it restores brain function and alertness in preparation for intense training sessions.
Sleep also enhances muscular recovery through protein synthesis and human growth hormone release. Getting eight to ten hours of quality sleep every night will promote these factors as well as general well being. Recovery will take a backward step if one does not prioritize sleep, so get to sleep if you want to grow. 

Todays workout:

1. Deadlift: 8x, 8x, 6x 6x

2. Barbell bent-over row: 10x, 10x, 8x, 8x (with resisteance band)

3. Wide grip pulldown: 15x, 15x, 12x

4. Dumbbell straight-arm pullback: 20x, 18x, 15x

5. Close grip bench press: 8x, 8x, 6x (with resisteance band)

6. Dips: 10x, 10x, 8x

7. Triceps rope pushdown: 15x, 15x, 12x

8. Dumbbell overhead triceps extension: 20x, 18x, 15x

9. L SIT: 3x (as many second as you can hold (L sit))

10. Spider crawl: 16x, 16x, 16x

11. Crunches with band: 20x, 20x, 20x or as many as you can do (Band crunches).

 

Here (10 benefits) you can read benefits of using resistance band. Take care.  

 

Hierarchy...3/16

So today i did "brutal hit (video is below text)" for the second time and it was a bit better, i didnt need many rest then the first time, and my knee was patient. I did feel some pain but in the end it was ok.

So u have: 3 min of warm up,
17 minutes of HIIT exercise,
and in the end dont forget to STRECH legs for better tomorrow.

Next week i`ll try to implant resistanc band in those exercise that i can, like bench press, squat, barbell row... I`ll let you know when i will use it and post a video for demonstration. Take care.

Here`s the deal...3/15

Entering 3rd week;

1. Bench press: 8x, 8x, 6x, 6x
2. Reverse-Grip incline dumbbell press: 10x, 10x, 8x, 8x (video)
3. Cable crossover: 15x, 15x, 12x
4. Incline dumbbell fly: 20x, 18x, 15x
5. Barbell curl: 8x, 8x, 6x
6. Incline dumbbell curl: 10x, 10x, 8x
7. Lying cable concentration curl: 15x, 15x, 12x
8. Dumbbell hammer curl: 20x, 18x, 15x
9. Weight crunches: 10x, 10x, 10x (10s rest)
10. Hanging leg raise: 15x, 15x, 15x (30s rest)
11. Landmine: 20x, 18x, 15x (30s rest) (video).

 If you need new workout music Music.

Leg day...2/12

I hope i will not be that third guy on the picture tomorrow...

Today i use a warm up exercise from that Brutal HIIT video (Click), the first 3 minutes then i hit the legs with this:

1. Back squat: 8x, 8x, 6x, 6x
2. Front squat: 10x, 10x, 8x, 8x
3. Lunges: 15x, 15x, 12x, 12x
4. Leg extension: 20x, 20x, 18x, 15x
5. Dumbbell clean : 10x, 10x, 10x, 10x (video)
6. Lying leg curl: 20x, 20x, 15x, 12x
7. Elbow around the house (each side): 10x, 10x, 10x (no rest)
8. Weighted crunches: 15x, 15x, 12x (30s rest)
9. Reverse crunches: 20x, 18x, 15x (or as many as you can do (30s rest))
10. STRECHING!!!

If you feel pain in your knees or legs stop do not pust it through.
On video below you can se some "free-pain" exercise.

PUSH...2/11

 

Shoulder, traps and calves

1. Landmine shoulder press: 8x, 8x, 6x, 6x
2. SMith Machine Upright row: 10x, 10x, 8x, 8x
3. Seated lateral raise: 15x, 15x, 12x
4. Seated bent-over rear lateral raise: 20x, 18x, 15x
5. Shrugs on dips bar: 10x, 10x, 8x
6. Barbell shrugs behind the neck: 15x, 15x, 12x
7. Rotar cuff exercise: 10x, 10x, 10x (each side)
8. One-leg calf raise: 15x, 15x, 12x (30s pauze)
9. Standing calf raise: 20x, 18x, 15x (30s pauze)
10. STRECHING!!! (i forgot to write it before)

Train insane...2/10

Back and triceps attack:

1. Barbell bent-over row: 8x, 8x, 6x, 6x
2. Wide grip pulldown: 10x, 10x, 8x, 8x
3. Inverted row: 15x, 15x, 12x
4. Straight-arm pulldown: 20x, 18x, 15x
5. Close-grip bench press: 8x, 8x, 6x
6. Dips: 10x, 10x, 8x
7. Dumbbell kickback: 15x, 15x, 12x
8. Cable overhead triceps extension: 20x, 18x, 15x
9. Side plank: 3x 30-60s (30s pauze)
10. Suspended crunches: 15x, 15x, 15x (30s pauze)
11. Floor leg raise: 20x, 20x, 20x (30s pauze).

Arms are a bit sore from yesterday and from monday but i did what i wanted to.  

The new HIIT workout...2/9

So today i did a little resarch on the internet and on youtube.com i found a great HIIT workout called "Brutal HIIT Ladder Workout". I must say after i tried it, i can say its brutal allright. 

Click to see the workout:
Brutal HIIT

So today was my active rest. I swich it from wednesday, because of the soreness from the 1st week exercise. I think triceps and biceps need a day more to recover for back+tricep attack.
Take care.

Train, eat, gain...2/8

In 2nd week, we have some new exercises, but the system is the same.

1. Bench press: 8x, 8x, 6x, 6x
2. Incline dumbbell press: 10x, 10x, 8x, 8x
3. Low pulley cable crossover: 15x, 15x, 12x
4. Decline fly: 20x, 18x, 15x
5. Barbell curl: 8x, 8x, 6x
6. Incline dumbbell curl: 10x, 10x, 8x
7. Preacher curl: 15x, 15x, 12x
8. Rope cable hammer curl: 20x, 18x, 15x
9. Rope crunches: 10x, 10x, 10x (15s pauze)
10. Hanging leg raise: 15x, 15x, 15x (30s pauze)
11. Oblique crunches: 20x, 20x, 20x (each side or as many as you can do(no rest))

I dont do HIIT workout anymore, because of the cold and rainy weather (yes i know what i wrote some post back, but health comes 1st). So i will add second workot for lower body. I will do this workout tomorrow. Take care.

Never skip legs...1/5

1. Squat: 8x, 8x, 6x 6x

2. Dumbbell squat: 10x, 10x, 8x, 8x

3. Lunges: 15x, 15x, 12x, 12x

4. Leg extension: 20x, 18x, 15x, 15x

5. Bench bridge: 15x, 15x, 12x, 12x

6. Leg curl: 20x, 20x, 18x, 15x

7. Rope crunch: 10x, 10x, 10x (30s rest)

8. Hanging leg raise: 15x, 15x, 12x (30s rest)

9. Oblique crunch: 20x, 18x, 15x (each side, no rest)

 

Today i forgot about the pain in harmstring (left leg) but still, weight selection was carefully picked. I feel a bit sore.

Saturday & Sunday are rest day!

New day...1/4

Clean and press in the house

 

1. Clean and press: 8x, 8x, 6x 6x

2. Smith machine upright row: 10x, 10x, 8x, 8x

3. Dumbbell lateral raise: 15x, 15x, 12

4. Bent-over rear lateral raise: 20x, 18x, 15x

5. Shrug dips: 8x, 8x, 6x

6. Barbell shrugs behind the neck: 10x, 10x, 8x

7. Rotar culf ecerxise with band: 10x, 10x, 10x

8. One leg calf raise: 15x, 15x, 12x (30s rest)

9. Seated calf raise: 20x, 18x, 15x (no rest)

Useful page:
http://www.muscleandfitness.com/videos/60-seconds-fit?fb
On this link its talk about lifting weight: quick or slow.

Weather is not an excuse... 1/3

Heavy rain all day long. Summer 2014 its all about the rain, rain and guest what rain! Sick of this weather. I waited and waited and finally around 19h it stops. First i wanted to go on a stadium, but i change my mind i went to old HIIT trening place. Because of the wet asphalt, sprints was difficult, i used a lot more energy for reaching the top.

Workout:

• 1.4km warming up
• 10 sprints
• 1km running

Sore muscle... 1/2

Today i have some sore muscles from yesterday and some new ones from today...

Today workout: BACK+BICEPS+CALVES

1. Deadlift: 8x, 8x, 6x 6x

2. Barbell bent-over row: 10x, 10x, 8x, 8x

3. Wide grip pulldown: 15x, 15x, 12x

4. Dumbbell straight-arm pullback: 20x, 18x, 15x

5. Close grip bench press: 8x, 8x, 6x

6. Dips: 10x, 10x, 8x

7. Triceps rope pushdown: 15x, 15x, 12x

8.  Dumbbell overhead triceps extension: 20x, 18x, 15x

9. One leg calf raise: 15x, 15x, 12x

10. Seated calf raise: 20x, 18x, 15x

On the last of each set of exercise you must reach muscle failure. Rest time between exercise is 1 min you can chose less if you want. Rest time for exercise no. 9 is 30s.

Tomorrow is an active rest day. I will try to do outside HIIT, if it doesnt rain.

I tried lots of lifting gloves and torn a lot of them or they started to smell of  leather + sweat, u know what i am talking about. So i did a little research on ebay and found these lifting pads and i must say Best buy ever!

 

Beginning... 1/1

Yes, its hard to start and ever harder to persevere. Its all in your head.

So today is the 1st day after a two week rest in which i didnt even watch, what was on the food menu. Wrong choise.

So here is my new workout for MONDAY: CHEST+BICEPS+ABS

1.Bench press: 8x, 8x, 6x, 6x

2.Incline dumbbell press: 10x, 10x, 8x, 8x

3.Incline dumbbell flys: 15x, 15x, 12x

4.Cable crossover: 20x, 18x, 15x

5.Barbel curl: 8x, 8x, 6x

6.Incline dumbbell curl: 10x, 10x, 8x

7.Lying cable concentration curl: 15x, 15x, 12x

8.Dumbbell hammer curl: 20x, 18x, 15x

9.Weighted crunches: 10x, 10x, 10x

10.Plank: 3x 30-60s

11.Reverse crunches: 20x 18x, 15x (*as many as you can do)

On the last of each set of exercise you must reach muscle failure. Rest time between exercise is 1 min you can chose less if you want.

Extra reading: 7 reason for HIIT trening

1. Increased efficiency
2. Higher colorie burn, more fat loss
3. lose fat, not muscle
4. boost metabolism
5. improve stamina
6. versatility
7. breaking mental barriers....

more on: http://www.muscleandfitness.com/news-and-features/galleries/training/7-reasons-you-need-hiit/slide/7

Comming soon... Workout no.2

New workout, new working system... Starting Monday 8th of september 2014.

Stronger...week12... day 80 THE LAST DAY!

Današji trening nog:

1.vaja: FRONT SQUAT Ogrevanje 2x 8 pon. (2x 5 pon., 2x 3 pon., drop serija).
2.vaja: BARBELL HACK SQUAT (2x 5 pon., 2x 3 pon., drop serija).
3.vaja: LEG EXTENSION (2x 20 pon., 2x 15 pon., drop serija).
4.vaja: TRX LEG CURL (5x 12 pon.).
5.vaja: WEIGHTED BENCH BRIDGE (2x 8 pon., 2x 6 pon., drop serija).
6.vaja: SQUATS WITH BAND (3x 20 pon.,)
6.vaja: LEG RAISE (4x 20 pon.,)
7.vaja: CABLE CRUNCHES (2x  15 pon., 2x 12 pon.)
8.vaja: SIDE BANDS (4x 15 pon/vsaka stran)...

Sedaj pa zaslužen dopust in mirovanje do septembra ko se zopet oglasim z novimi posti in novim treningom.. Lp.

You are only...week 12... day 79...

1.vaja: DUMBBELL SHOULDER PRESS (2 seriji po 5 pon., 2 seriji po 3 pon, drop serija)
2.vaja: SIDE LATERAL (2 seriji po 5 pon., 1 serija 3 pon.,drop serija).
3.vaja: STANFING DUMBBELL UPRIGHT ROW (2 seriji po 5 pon., 1 serija 3 pon.,drop serija).
4.vaja: SEATED BENT-OVER REAR DELT RAISE  (2 seriji po 5 pon., 1 serija 3 pon.,drop serija).
5.vaja: LYING ROTAR CULF  (4 serije po 10).
6.vaja: BARBELL ONE-ARM SHRUGS (2 seriji po 5 pon., 2 serija 3 pon.,drop serija).
7.vaja: WEIGHTED SHRUGS ON DIP BARS (4 seriji po 12 pon.,).
8.vaja: BARBELL CALVES RAISE  (4 serije po 15 pon.,drop serija).

Success???...week 12... day 77

1.vaja: TWO-DUMBBELL BENT OVER ROW (2x 5 pon., 2x 3 pon., drop serija).

2.vaja: WIDE GRIP PULLDOWN (2x 5 pon., 1x 3 pon., drop serija).
3.vaja: STRAIGHT-ARM PULLDOWN (with rope) (2x 5 pon., 1x 3 pon., drop serija).
4.vaja: SEATED CABLE ROWS (2x 5 pon., 1x 2 pon., drop serija).
5.vaja: BARBELL CURLS (2x 5 pon., 2x 3 pon., drop serija).
6.vaja: INCLINE DUMBBELLS BICEPS CURLS (2x 5 pon., 1x 3 pon., 15s pauze 1x all out).
7.vaja: CONCENTRATION CURLS (2x 5 pon., 1x 3 pon., 15s pauze 1x all out).
8.vaja: HANGING LEG RAISE (4x 15 pon., 30s pauze med serijami).
9.vaja: CABLE CRUNCHES (4x 15 pon., 30s pauze med serijami).
10.vaja: CABLE SIDE  BEND (4x 15 pon., 30 pauze med serijami).

Pa še en članek v angleščini o HIIT treningu:

http://www.muscleandfitness.com/workouts/workout-routines/high-intensity-training-gets-intense-results

Close...week 12... day 76

 

1.vaja: BENCH PRESS (2x 5 pon., 2x 3 pon., drop-set all out).

2.vaja: INCLINE DUMBBELL PRESS (reverse grip) (2x 5 pon., 1x 3 pon., drop-set all out).
3.vaja: INCLINE DUMBBELL FLYS (2x 5 pon., 1x 3 pon., drop-set all out).
4.vaja: CABLE CROSSOVER (2x 5 pon., 1x 3 pon., drop-set all out).
5.vaja: TRICEPS PRESSDOWN (2x 5 pon., 2x 3 pon., drop-set all out).
6.vaja: ONE-ARM OVERHEAD DUMBBELL TRICEPS EXTENSION (2x 5 pon., 1x 3 pon., drop-set all out).
7.vaja: CLOSE GRIP BARBELL BENCH PRESS (2x 5 pon., 1x 3 pon.,drop-set all out).
8.vaja: STANDING ONE-LEG CALVES RAISE (2x 12 pon., 2x 10 pon., drop-set all out).
9.vaja: SEATED CALVES RISE (4x 15pon.).

VACATION are cumming :)....

B. S. & R. week 11.. day 75

Ponovno malce zaostajam z postanjem... izgovor služba kaj pa drugega. Torej v petek sem oddelal noge, malce sem spremenil trening:

1.vaja: FRONT SQUAT (2x 8 pon., 2x 6 pon., drop serija).
2.vaja: BARBELL HACK SQUAT (2x 11 pon., 2x 9 pon., drop serija).
3.vaja: LEG EXTENSION (2x 11 pon., 2x 19 pon., drop serija).
4.vaja: TRX LEG CURL (5x 12 pon.).
5.vaja: WEIGHTED BENCH BRIDGE (2x 8 pon., 2x 6 pon., drop serija).
6.vaja: HANGING LEG RAISE (4x 15 pon.,)
7.vaja: CABLE CRUNCHES (4x  15 pon.)
8.vaja: SIDE JACKKNIFES (4x 15 pon/vsaka stran)...

Jutr vstopam v zadni 12 teden telovadbe in potem 1 teden pauze na morju... Kako naprej bomo pa še videli...

This is my time...week 11... day 74

Vnos za današji trening ramen in meč:
1.vaja: DUMBBELL SHOULDER PRESS (2 seriji po 8 pon., 2 seriji po 6 pon, drop serija)
2.vaja: SIDE LATERAL (2 seriji po 8 pon., 1 serija 6 pon.,drop serija).
3.vaja: STANFING DUMBBELL UPRIGHT ROW (2 seriji po 8 pon., 1 serija 6 pon.,drop serija).
4.vaja: SEATED BENT-OVER REAR DELT RAISE  (2 seriji po 8 pon., 1 serija 6 pon.,drop serija).
5.vaja: LYING ROTAR CULF  (4 seriji po 10).
6.vaja: BARBELL ONE-ARM SHRUGS (2 seriji po 8 pon., 2 serija 6 pon.,drop serija).
7.vaja: WEIGHTED SHRUGS ON DIP BARS (4 seriji po 12 pon.,).
8.vaja: BARBELL CALVES RAISE  (4 serije po 15 pon.,drop serija).

In my life...week 11... day 72

Ponovno malce zamujam z posti razlog za to je nemogoč razpored v službi, zaradi katerega sem tudi izpustil HIIT trening ta teden. Do danes ko sem končno spal 8h (pred tem 5 dni po 4-5h), sem se počutil že popolnoma izčrpan...

1.vaja: BENT OVER ONE-ARM LONG BAR (2x 8 pon., 2x 6 pon., drop serija).

2.vaja: WIDE GRIP PULLDOWN (2x 8 pon., 1x 6 pon., drop serija).
3.vaja: STRAIGHT-ARM PULLDOWN (with rope) (2x 8 pon., 1x 6 pon., drop serija).
4.vaja: SEATED CABLE ROWS (2x 8 pon., 1x 6 pon., drop serija).
5.vaja: BARBELL CURLS (2x 8 pon., 2x 6 pon., drop serija).
6.vaja: INCLINE DUMBBELLS BICEPS CURLS (2x 8 pon., 1x 6 pon., 15s pauze 1x all out).
7.vaja: CONCENTRATION CURLS (2x 8 pon., 1x 6 pon., 15s pauze 1x all out).
8.vaja: HANGING LEG RAISE (4x 15 pon., 30s pauze med serijami).
9.vaja: WEIGHTED CRUNCHES (4x 15 pon., 30s pauze med serijami).
10.vaja: CABLE SIDE  BEND (4x 15 pon., 30 pauze med serijami).

Tretjo vajo sem namesto kratke ravne palice zamenjal z vrvjo in učinek na lats-e je bil večji, saj sem sem jih čutil veliko bolj kot pri ravni palici.