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bliss_zg
Joined: 25 Sep 2007
Posts: 88
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 Posted: Fri Feb 05, 2010 9:57 pm Post subject: Vas trening |
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Mislim da bi bilo korisno imati jednu temu gdje bi svi postali svoje treninge.
kao sto u Prehrani postoji Jelovnik.
Mi noviji clanovi bi mogli uzeti trening od starijih i iskusnijih clanova i prilagoditi ga i time bi bilo manje glupih pitanja od kojih se Vama dize kosa na glavi.
Vecina Vas ima vjerovatno plan treninga na kompu, pa par minutica mislim da nije problem.
Recimo stavi se plan i napise za sta se koristi. (masa, defka itd)
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d3m0n
Age: 21
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Joined: 31 Jul 2008
Posts: 550
Location: Negdje u mašti
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| Posted: Sat Feb 06, 2010 1:23 am Post subject: |
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sumljam da neko bas sebi pise striktni program treninga ako zna
mislim ono napisat ce ti onak kak radi ali iz glave
premda stvarno zanimljiva tema
ja cu napisati svoj kad malo dođem sebi jer nisma jako jako dugo vjezbao zbog zdravlja
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blackout
Age: 21
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Joined: 03 Jan 2008
Posts: 2077
Location: kuhinja
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Ninja
Age: 24
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Posts: 6446
Location: Blergh!!!!!!!!
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Shaggy
Age: 21
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Location: Zagreb
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:) MMA :)
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Joined: 14 Jun 2005
Posts: 517
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CrO-aZy
Age: 23
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remez
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Joined: 02 Feb 2006
Posts: 3484
Location: Hrvatska, Zagreb
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| Posted: Tue Feb 09, 2010 2:38 am Post subject: |
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1. Tjedan
Pon:
Squat 3x5 1x8
Incline bench 3x5 1x8
Chin-ups 4x8-15
Sri:
Front squat 3x5
Seated press 3x5 1x8
Deadlift 3x5 1x8
Pet:
Squat 3x5 1x8
Incline bench 3x5 1x8
Bent-over row 3x5 1x8
2. Tjedan
Pon:
Squat 3x5 1x8
Seated press 3x5 1x8
Chin-ups 4x8-15
Sri:
Front squat 3x5
Incline bench 3x5 1x8
Deadlift 3x5 1x8
Pet:
Squat 3x5 1x8
Seated press 3x5 1x8
Bent-over row 3x5 1x8
backo off set od 1x8 = 75% od 3x5
3x5 radim kao "set a cross" iliti ga ista tezina na svim serijama.
Svakog cetvrtog tjedna dolazim do bivsih rekorda i pokusavam postaviti nove, peti tjedan pocinje slijedeci mini ciklus gdje pocinjem sa nesto snizenim tezinama i prepolovljenim volumenom. Tezine tog slijedeceg petog tjedna su za sitno vece od onih tezina s kojima sam poceo prvog tjedna. I tako cu jos raditi par mjeseci.
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and if you still "respectfully refuse," I'm callin' the Bear Jew over here, and he's gonna take that big-ole bat of his, and he's gonna beat you to death with it. Now take your wiener schnitzel lickin' finger and point out on this map what I want to know.
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remez
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Joined: 02 Feb 2006
Posts: 3484
Location: Hrvatska, Zagreb
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| Posted: Tue Feb 09, 2010 2:40 am Post subject: |
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Utorkom i cetvrtkom trcim nakon dorucka po 50 min.
Gotovo svaki dan istezem kukove, zadnju lozu i noge opcenito te radim trbusne max 4 serije. Subotom ponekad odem trcat ali uglavnom subota i nedjelja su dani odmora.
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and if you still "respectfully refuse," I'm callin' the Bear Jew over here, and he's gonna take that big-ole bat of his, and he's gonna beat you to death with it. Now take your wiener schnitzel lickin' finger and point out on this map what I want to know.
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