Ponedeljek, 17.10.2016
6 x:
1A) One handed row - 8 x, 10 x, 4 x 10 x / side (2 x 9 kg, 4 x 12 kg)
1B) Single arm press - 8 x, 10 x, 4 x 10 x / side (2 x 9 kg, 4 x 12 kg)
Rest 60 secs
6 x:
2A) Two handed swing - 15 x, 20 x, 4 x 30 x (12 kg)
2B) Pushup - 2 x 10 x, 4 x 15 x
Rest 60 secs
4 x:
3A) Half turkish get-up - 8 x / side (9 kg)
Rest 60 secs
Celotni trening = 58:22
Bučna tortica, grški jugurt
Pure pasta s paradižnikovo omako z bučko, jajčevcem in tuno
Fish & chips pri Novi svet pri Stolnici
Kepica sladoleda na mostu
THM vafelj
Torek, 18.10.2016
5 x:
1A) Reverse lunge - 10 x, 12 x, 3 x 15 x / side (2 x 9 kg, 3 x 12 kg)
1B) Single leg deadlift - 8 x, 10 x, 3 x 10 x / side (2 x 9 kg, 3 x 12 kg)
Rest 30 secs
5 x:
2A) Racked squat - 10 x, 12 x, 3 x 15 x / side (2 x 9 kg, 3 x 12 kg)
2B) Side lunge - 8 x, 10 x, 3 x 10 x / side (2 x 9 kg, 3 x 12 kg)
Rest 30 secs
3 x:
3A) Sit & press - 15 x (9 kg)
Rest 60 secs
3 x:
4A) Hip thrust - 50 x (mini band)
Rest 30 secs
Celotni trening = 1:07:40
Sreda, 19.10.2016
Brez treninga
Zero carb vaflji (jajce, merica wheya), grški jogurt
Goveja juha s krogljicami
Pečenka, solata (radič, zelje, korenček) z jajci in oljčnim oljem
Pečeni kostanji
LCHF kruh, sirni namaz, pršut
Četrtek, 20.10.2016
6 x:
1A) One handed row - 8 x, 10 x, 4 x 10 x / side (2 x 9 kg, 4 x 12 kg)
1B) Single arm press - 8 x, 10 x, 4 x 10 x / side (2 x 9 kg, 4 x 12 kg)
Rest 60 secs
6 x:
2A) Two handed swing - 15 x, 20 x, 4 x 30 x (12 kg)
2B) Pushup - 2 x 10 x, 4 x 15 x
Rest 60 secs
6 x:
3A) Clean - 10 x / side (2 x 9 kg, 4 x 12 kg kg)
Rest 60 secs
4 x:
4A) Chin up - 5 x (band assisted)
4B) Pull up - 3 x (band assisted)
Celotni trening = 1:03:08
Morski sadeži v solati s paradižnikom in krompirjem
1/2 porcije musake, vaflji (6) z namazom iz tune in skuše
MyProtein mug cake s sladko smetano
Petek, 21.10.2016
5 x:
1A) Reverse lunge - 10 x, 12 x, 3 x 15 x / side (2 x 9 kg, 3 x 12 kg)
1B) Single leg deadlift - 8 x, 10 x, 3 x 10 x / side (2 x 9 kg, 3 x 12 kg)
Rest 30 secs
5 x:
2A) Racked squat - 10 x, 12 x, 3 x 15 x / side (2 x 9 kg, 3 x 12 kg)
2B) Side lunge - 8 x, 10 x, 3 x 10 x / side (2 x 9 kg, 3 x 12 kg)
Rest 30 secs
3 x:
3A) Sit & press - 15 x (9 kg)
Rest 60 secs
Celotni trening = 1:06:25
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