Kak se je jedlo in migalo - september 2016, 4. teden

Ponedeljek, 19.9.2016

4 x: 
1A) Narrow stance BW squat - 25 x 
1B) Pushup - 10 x 
1C) Wide stance BW squat - 25 x 
1D) X-body mountain climbers - 15 x / side 
Rest 30 secs 

4 x: 
2A) TBX - 25 x 
2B) Pushup - 10 x 
Rest 30 secs 

4 x: 
3A) Y squat with miniband overhead - 30 secs 
3B) Squat jumps - 30 secs 
3C) Sprinter start with knee up - 30 secs/side 
Rest 30 secs 

Celotni trening = 45:07

Psyllium husk pancake

Jajčni mufini

Hamburger, zeljna solata

Beljakovinski puding s sladko smetano

Torek, 20.9.2016
Brez treninga

Psyllium husk pancake

Paradižnik, bučka, olive, Rio mare skuša na žaru

Telečja jetra s slanino, porom in papriko

Bučna tortica iz skodelice

Sreda, 21.9.2016

6 x:
1A) Bodyweight Squat - 25 x
1B) Band assisted pull up - 3 x*
1C) Pushup - 10 x
1D) Band assisted chin up - 5 x*
1E) SB Jackknifes - 15 x
1F) Band assisted pull up - 3 x*
1G) SB Leg Curl - 25 x
1H) Band assisted chin up - 5 x*

Rest 30 secs

* every two rounds add 1 rep

5 x:

2A) SB jackknifes - 15 x

2B) SB leg curl - 25 x

Celotni trening = 1:05:22

Psyllium husk pancake

Paprika, por, bučka, Rio mare skuša na žaru, oljčno olje

Solata (zelje, radič, korenček) z jajci in piščančjimi prsmi, Raw revolution beljakovinska ploščica

Bučna tortica iz skodelice s sladko smetano 

Četrtek, 22.9.2016

2 x:
1A) Squat with T squeeze - 20 x
1B) Hip thrusts - 20 x
1C) T pushups - 5 x / side (alt)
1D) Duck unders - 10 x / side (alt)
rest 30 secs

5 x:
2A) Single leg walkout to pushup (L/R) - 5 x / leg
2B) Plank to pushup (L/R) - 10 x / side
2C) Sprinter start with knee up (L/R) - 20 x / leg
2D) Band assisted chin up - 6 x*
2E) Y Squat with miniband overhead - 20 x
rest 30 secs

* add 1 rep in each round

celotni trening = 1:00:59

Psyllium husk pancakes

Paradižnik, paprika, skuša v olju

Solata (zelje, radič, korenček) z jajci in piščančjimi prsmi

Bučna tortica iz skodelice s sladko smetano

Petek, 23.9.2016

5 x: 
1A) Narrow stance BW squat - 25 x 
1B) Pushup - 10 x 
1C) Wide stance BW squat - 25 x 
1D) X-body mountain climbers - 15 x / side 
Rest 30 secs 

5 x: 
2A) TBX - 25 x 
2B) Pushup - 10 x 
Rest 30 secs 

5 x: 
3A) Y squat with miniband overhead - 30 secs 
3B) Squat jumps - 30 secs 
3C) Sprinter start with knee up - 30 secs/side 
Rest 30 secs 

Celotni trening = 52:21

Psyllium husk pancakes

Solata (radič, korenček) z jajci in Rio mare skušo

Par rezin pršuta in kos sira

Sladoled v Piramidi

Almond Joy palačinke

Sobota, 24.9.2016

6 x:
1A) Bodyweight Squat - 25 x
1B) Band assisted pull up - 3 x*
1C) Pushup - 10 x
1D) Band assisted chin up - 5 x*
1E) SB Jackknifes - 15 x
1F) Band assisted pull up - 3 x*
1G) SB Leg Curl - 25 x
1H) Band assisted chin up - 5 x*

Rest 30 secs

* every two rounds add 1 rep

2 x:

2A) Hip thrusts - 25 x

3A) Hip thrusts (3 secs hold) - 10 x

4A) Hip thrusts (30 secs hold) - 10 x

Celotni trening = 1:00:22

Peš do Arene in nazaj (55 minut v eno smer)

Borovničeva tortica iz skodelice z grškim jogurtom

ThinThin bar

Kosilo na službeni fešti: Piščančja prsa, perutničke, majhen kotlet, zelenjava z žara, grška solata, kozarec vina

Solata (radič, korenček) z jajci, pršut, sir

2 žlički Whey more nuts

Nedelja, 25.9.2016

Vzpon na Pohorje - 55 min (pozabila zabeležiti bolj točno)

Egg drop soup

Očetov rojstni dan:

Bograč

Meso z žara, grška solata

Orehova torta

Sladoled pri Lastovki

Kak se je jedlo in migalo - september 2016, 3. teden

Še en teden treningov z lastno težo ter enakih zajtrkov in (skoraj) malic v službi. Je bil zelo stresen teden v službi in zato tudi nekompliciranje pri hrani - ni pomembno, da je enako ali skoraj enako kot prejšnje dni, glavno da je okusno.

Ponedeljek, 12.9.2016

2 x:
1A) Squat with T squeeze - 20 x
1B) Hip thrusts - 20 x
1C) T pushups - 5 x / side (alt)
1D) Duck unders - 10 x / side (alt)
rest 30 secs

4 x:
2A) Single leg walkout to pushup (L/R) - 5 x / leg
2B) Plank to pushup (L/R) - 10 x / side
2C) Sprinter start with knee up (L/R) - 20 x / leg
2D) Band assisted chin up - 5 x*
2E) Y Squat with miniband overhead - 20 x
rest 30 secs

* add 1 rep in each round

celotni trening = 52:17

Psyllium husk pancakes

Omleta, solata (bučke, paradižnik, olivno olje, kis)

Sladoled pri Čebelici

Bograč

Torek, 13.9.2016

Brez treninga

Paradižnik, paprika, olive, Rio mare skuša na žaru, kis

Bograč (malo pozneje še preostanek), zeljna solata

Ego quark, whey, led, voda, protein crispies

Sreda, 14.9.2016

6 x:
1A) Bodyweight Squat - 25 x
1B) Band assisted pull up - 3 x*
1C) Pushup - 10 x
1D) Band assisted chin up - 5 x*
1E) SB Jackknifes - 15 x
1F) Band assisted pull up - 3 x*
1G) SB Leg Curl - 25 x
1H) Band assisted chin up - 5 x*

Rest 30 secs

* every two rounds add 1 rep

Celotni trening = 55:28

Psyllium husk pancake

Bučka na žaru, paradižnik, Rio mare skuša na žaru, oljčno olje, kis

Enolončnica iz zelja in mletega mesa

Kos maminega skutnega zavitka

Beljakovinski puding s sladko smetano

Četrtek, 15.9.2016

4 x:

1A) TBX - 20 x

1B) SCREACH - 10 x / side

1C) Y squat with miniband overhead - 20 x

1D) Pushups - 10 x

1E) Switch lunge - 10 x / side

4 x:

2A) Single leg walkout to curtsy squat - 6 x / side

2B) Super prisoner squat - 1 x

2C) Pushups - 6 x

2D) Spiderman climb - 6 x / side

4 x:

3A) Walkout to pushup - 6 x

3B) Mountain climber - 12 x / side

3C) TBX - 24 x

Celotni trening = 1:02:12

Psyllium husk pancake

Paradižnik, jajčevci na žaru, olive, Rio mare skuša na žaru, kis

Polnjene paprike

Beljakovinski puding s sladko smetano

Petek, 16.9.2016

2 x:
1A) Squat with T squeeze - 20 x
1B) Hip thrusts - 20 x
1C) T pushups - 5 x / side (alt)
1D) Duck unders - 10 x / side (alt)
rest 30 secs

5 x:
2A) Single leg walkout to pushup (L/R) - 5 x / leg
2B) Plank to pushup (L/R) - 10 x / side
2C) Sprinter start with knee up (L/R) - 20 x / leg
2D) Band assisted chin up - 5 x*
2E) Y Squat with miniband overhead - 20 x
rest 30 secs

* add 1 rep in each round

celotni trening = 1:01:07

Psyllium husk pancake

Paradižnik, bučke na žaru, olive, Rio mare skuša na žaru, kis

Kepica sladoleda 

Zeljna solata, tatarski biftek na Probody kruhu (3)

Pumpkin roll muffin (1)

Sobota, 17.9.2016

6 x:
1A) Bodyweight Squat - 25 x
1B) Band assisted pull up - 3 x*
1C) Pushup - 10 x
1D) Band assisted chin up - 5 x*
1E) SB Jackknifes - 15 x
1F) Band assisted pull up - 3 x*
1G) SB Leg Curl - 25 x
1H) Band assisted chin up - 5 x*

Rest 30 secs

* every two rounds add 1 rep

3 x:

2A) SB Jackknifes - 15 x

2B) SB Leg Curl - 25 x

No rest 

Celotni trening = 58:07

Psyllium husk pancake

Goveja juha s korenčkom, lazanja iz jajčevcev

Bučni mufin

Tatarski biftek na koruznem toastu, zeljna solata

Bučni mufin, 2 žlički Whey more nuts

Nedelja, 18.9.2016

2 x:
1A) Squat with T squeeze - 20 x
1B) Hip thrusts - 20 x
1C) T pushups - 5 x / side (alt)
1D) Duck unders - 10 x / side (alt)
rest 30 secs

5 x:
2A) Single leg walkout to pushup (L/R) - 5 x / leg
2B) Plank to pushup (L/R) - 10 x / side
2C) Sprinter start with knee up (L/R) - 20 x / leg
2D) Band assisted chin up - 5 x*
2E) Y Squat with miniband overhead - 20 x
rest 30 secs

* add 1 rep in each round

celotni trening = 59:49

Goveja juha z mesom (rebra)

Lazanja s čudežnimi testeninami in lososom

Detour bar

Goveja juha z mesom (rebra)

Čokoladne palačinke s skuto (Ego quark) in sladko smetano

Kak se je jedlo in migalo - september, 2. teden

Ponedeljek, 5.9.2016

2 x:
1A) Squat with T squeeze - 20 x
1B) Hip thrusts - 20 x
1C) T pushups - 5 x / side (alt)
1D) Duck unders - 10 x / side (alt)
rest 30 secs

4 x:
2A) Single leg walkout to pushup (L/R) - 5 x / leg
2B) Plank to pushup (L/R) - 10 x / side
2C) Sprinter start with knee up (L/R) - 20 x / leg
2D) Band assisted chin up - 5 x
2E) Y Squat with miniband overhead - 20 x
rest 60 secs

celotni trening = 56:15

Po treningu: merica wheya

Pohorski lonec, pirini vaflji

Pohorski lonec, še enkrat

Beljakovinske palačinke s skuto

Lubenica

Torek, 6.9.2016

Brez treninga

Palačinka iz kokosove moke in indijskega trpotca

Juha iz bučke, omleta

Piščančja jetrca in srčki s papriko, bučki, čebulo in prekajenimi rebrci

Beljakovinski puding s sladko smetano

Sreda, 7.9.2016

6 x:
1A) Bodyweight Squat - 25 x
1B) Band assisted pull up - 3 x
1C) Pushup - 10 x
1D) Band assisted chin up - 5 x
1E) SB Jackknifes - 15 x
1F) Band assisted pull up - 3 x
1G) SB Leg Curl - 25 x
1H) Band assisted chin up - 5 x

celotni trening = 55:25

Palačinka iz kokosove moke in indijskega trpotca

Juha iz bučke, omleta

Hamburger, zeljna solata

Beljakovinski puding s sladko smetano

Četrtek, 8.9.2016

2 x:
1A) Squat with T squeeze - 20 x
1B) Hip thrusts - 20 x
1C) T pushups - 5 x / side (alt)
1D) Duck unders - 10 x / side (alt)
rest 30 secs

4 x:
2A) Single leg walkout to pushup (L/R) - 5 x / leg
2B) Plank to pushup (L/R) - 10 x / side
2C) Sprinter start with knee up (L/R) - 20 x / leg
2D) Band assisted chin up - 5 x
2E) Y Squat with miniband overhead - 20 x
rest 60 secs

celotni trening = 55:21

Cvetačna juha

Puranji čevapčiči, zeljna solata

Beljakovinske palačinke z ricoto

Whey more nuts

Petek, 9.9.2016

4 x:

1A) TBX - 20 x

1B) SCREACH - 10 x / side

1C) Y squat with miniband overhead - 20 x

1D) Pushups - 10 x

1E) Switch lunge - 10 x / side

4 x:

2A) Single leg walkout to curtsy squat - 6 x / side

2B) Super prisoner squat - 1 x

2C) Pushups - 6 x

2D) Spiderman climb - 6 x / side

4 x:

3A) Walkout to pushup - 6 x

3B) Mountain climber - 12 x / side

3C) TBX - 24 x

Celotni trening = 1:00:36

Psyllium husk pancake

Street box + 3 žličke arašidovega masla 

Cvetačna juha (1,5 sklede)

Sladoled pri Čebelici

Solata

Sobota, 10.9.2016

Pohorje - čas vzpona: 54:25

Whey + Ego quark šejk

Zelenjavna juha

Njoki v paradižnikovi omaki s piščancem in mocarelo

Beljakovinski vaflji z Ego quark, borovnicami in sladko smetano

Sladoled pri Čebelici

Sendviči na papriki

Nedelja, 11.9.2016

6 x:
1A) Bodyweight Squat - 25 x
1B) Band assisted pull up - 3 x*
1C) Pushup - 10 x
1D) Band assisted chin up - 5 x*
1E) SB Jackknifes - 15 x
1F) Band assisted pull up - 3 x*
1G) SB Leg Curl - 25 x
1H) Band assisted chin up - 5 x*

Rest 30 secs

* last two rounds add 2 reps

Celotni trening = 54:55

Whey + Ego quark šejk

Zelenjavna juha

Slanina in halumi sir na žaru, zeljna solata

Hugo brez sladkorja

Korenčkov-bučkin mufin (2)

Sendviči na papriki