Moj program - savjeti
Printed From: Fitness.com.hr Forum
Category: Trening
Forum Name: Vježbanje
Forum Description: Rasprave o treninzima i vježbanju
URL: http://www.fitness.com.hr/forum/forum_posts.asp?TID=2572
Printed Date: 24 Studeni 2024 at 10:56
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Topic: Moj program - savjeti
Posted By: NOpain-NOglory
Subject: Moj program - savjeti
Date Posted: 09 Travanj 2010 at 15:34
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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:) ------------- 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. |
Replies:
Posted By: soner_9393
Date Posted: 09 Travanj 2010 at 17:31
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 ------------- Rije¹eno na PM. |
Posted By: zmaj
Date Posted: 09 Travanj 2010 at 18:12
| 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 |
Posted By: soner_9393
Date Posted: 09 Travanj 2010 at 18:19
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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.. ------------- Rije¹eno na PM. |
Posted By: zmaj
Date Posted: 09 Travanj 2010 at 18:23
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baren š0 kila 56 je nista. ja san bija dobija š0, sad san skinija 4 i jos neman plocice 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 |
Posted By: soner_9393
Date Posted: 09 Travanj 2010 at 18:48
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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.. ------------- Rije¹eno na PM. |
Posted By: Johnny_23
Date Posted: 09 Travanj 2010 at 18:52
xD ljeto je pred vratima, slobodno na defku  |
Posted By: NOpain-NOglory
Date Posted: 09 Travanj 2010 at 19:22
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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? ------------- 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. |
Posted By: soner_9393
Date Posted: 09 Travanj 2010 at 19:29
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pa neznam kako izgleda tih tvojih 76 kg al mislim da nema svrhe to definirat...da sam na tvom mjestu otisao bi barem mjesec dana sad na neku masu i onda to definirao..a neznam na tebi je izbor.. sto se tice treninga mislim da nema potrebe radit podlaktice..kazem ti nemoj se previse s treningom zamarat, tako kako si napisao je ok...radije razmisljaj o prehrani ------------- Rije¹eno na PM. |
Posted By: Johnny_23
Date Posted: 09 Travanj 2010 at 22:00
a sad kolko moze mase u mjesec dana nabit xD jedino da full pazis na prehranu i trening, al ono pro xxD  |
Posted By: zmaj
Date Posted: 09 Travanj 2010 at 22:07
š0 kila u 3 miseca
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zmaj wrote:
Posted By: soner_9393
Date Posted: 09 Travanj 2010 at 22:20
š0 kila u 3 miseca aha, sory onda ------------- Rije¹eno na PM. |
Posted By: NOpain-NOglory
Date Posted: 09 Travanj 2010 at 22:41
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a sto se tice suplementacije? glutamin i creatin? to preporucate ili nest drugo? sta vi koristite? P.S. hvala na odgovorima decki... ------------- 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. |
Posted By: davor23
Date Posted: 09 Travanj 2010 at 23:01
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Ma samo proteini i dekstroza.. ostalo iz hrane.. puno jedi i to je to... ------------- I believe whatever doesn't kill you, simply makes you ... stranger |
Posted By: zmaj
Date Posted: 09 Travanj 2010 at 23:09
| whey,dekstroza,kreatin |
Posted By: NOpain-NOglory
Date Posted: 10 Travanj 2010 at 16:49
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zelim u fitness 90 dana:( ------------- 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. |
Posted By: soner_9393
Date Posted: 10 Travanj 2010 at 17:33
mislim da si zakasnio  ------------- Rije¹eno na PM. |
Posted By: zmaj
Date Posted: 10 Travanj 2010 at 17:36
bit ce dogodine nova sezona ono ka farma i takve stvari sad ce to bit stalno, samo je***a nema po milje,milja kuna 
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Posted By: soner_9393
Date Posted: 10 Travanj 2010 at 17:43
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hahaha da je pola milje kuna bilo bi tu kandidata ------------- Rije¹eno na PM. |
Posted By: NOpain-NOglory
Date Posted: 10 Travanj 2010 at 18:12
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ma bio bi zadovoljan i s jebenim tijelom:D j***s po milje kuna....(dobro ne j***s al opet) ------------- 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. |
Posted By: soner_9393
Date Posted: 10 Travanj 2010 at 18:39
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al opet bi ti dobro doslo tih pola milje kn ------------- Rije¹eno na PM. |
Posted By: NOpain-NOglory
Date Posted: 10 Travanj 2010 at 18:41
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da da kupim bmw sesticu koje ide uz to tijelo i onda sam pravi maher.... i moram zlatno lance da si kupim onda:D ------------- 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. |
Posted By: soner_9393
Date Posted: 10 Travanj 2010 at 18:43
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ja bi ulozio u neki biznis, hebes bemburu... ------------- Rije¹eno na PM. |
Posted By: NOpain-NOglory
Date Posted: 17 Sijecanj 2011 at 16:10
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on topic: zanima me dali ima jos netko kakav koristan savjet za ovaj program... ------------- 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. |