27.2.
moorning:40min orbitrack

afternoon:
20min orbitrack

Chest + Shoulders
Benchpress
60kg/132lbs x 10
80kg/176.4lbs x 10
100kg/220lbs x 8
100kg/220lbs x 8
100kg/220lbs x 8
100kg/220lbs x 6

Incline Dumbell Press
30kg/66lbs x 10
3 x 35kg/77lbs x 6-8

Cable Incline Flyes 4 x 8-12

Peck-deck 4 x 10 + Back Flyes 5 x 10

Smith Machine Overhead Press
40kg/88lbs x 12
50kg/110lb x 10
55kg/121lbs x 8
60kg/132lbs x 6

Barbell Press Behind Neck
20kg/44lbs x 10
2 x 30kg/66lbs x 10

Lateral Raise 4 x 10kg/22lbs x 10

26.2. excellent training with Andy...again in gym Mexx in Liberec

Legs
Leg Extension 5 x 12-20

Squat
70kg/154lbs x 15
90kg/198.4lbs x 12
100kg/220lbs x 10
120kg/264.5lbs x 8
130kg/286.6lbs x 6
140kg/308.65lbs x 4
70kg/154lbs x 10

Legpress
200kg/440.9lbs x 12
3 x 250kg/551lbs x 10

Hack Squat + Romanian Deadlift
4 x 55kg/121lbs + 70kg/154lbs x 10

Lying Leg Curl 3 x 10

Lying One Leg Curl 2 x 8

Standing Calf Raise 4 x 10

+ Abs

25.2.
morning:
30min rowing
20min bicycle

afternoon:
Back
Bent Over Barbell Row
60kg/132lbs x 10
70kg/154lbs x 8
80kg/176.4lbs x 8
90kg/198.4lbs x 6

Deadlift
90kg/198.4lbs x 10
100kg/220lbs x 8
120kg/264.5lbs x 6
130kg/286.6llbs x 6

Seated Cable Rows
60kg/132lbs x 10
65kg/143lbs x 10
65kg/143lbs x 10
70kg/154lbs x 10

Lat Pulldown + Straight Arm Pulldown
40kg/88lbs x 10 + 10
45kg/99lbs x 10 + 10
50kg/110lbs x 8 + 10
50kg/110lbs x 8 + 10

23.2
Ith cycle
30min orbitrack

Triceps
Pushdown 4 x 8 - 15
Cable Triceps Extension 4 x 10
Kick Back 4 x 10

IIth cycle....s Páťou...good trénink!!Díky Páťo!Někdy to zopáknem:)
Chest + Biceps
Benchpress
60kg/132lbs x 10
80kg/176.4lbs x 10
90kg/198.4lbs x 8
100kg/220lbs x 6
100kg/220lbs x 6
70kg/154lbs x 10

Incline Benchpress
40kg/88lbs x 10
50kg/110lbs x 8
60kg/132lbs x 6
60kg/132lbs x 6

Flyes
4 x 18kg/39.7lbs x 8

Pullover
3 x 30kg/66lbs x 12

Biceps EZ Bar Curl
30kg/66lbs x 10
3 x 40kg/88lbs x 6-8

Hammer Curl
18kg/39.7lbs x 10
20kg/44lbs x 8
22kg/48.5lbs x 6
22kg/48.5lbs x 6

Knee Curl 3 x 10

+ some abs

22.2.
30min orbitrack
Legs
Leg Extension 5 x 10 (pyramida nahoru)

Legpress
250kg/551lbs x 10
300kg/661lbs x 10
340kg/749.6lbs x 10
370kg/815.7lbs x 8
400kg/881.8 x 8

Lunge
70kg/154lbs x 20
90kg/198lbs x 18
100kg/220lbs x 16
100kg/220lb x 16

Romanian Deadlift + Lying Leg Curl
60kg/132lbs x 10 + 30kg/66lbs x 10
3 x 80kg/176.4lbs x 8-10 + 30kg/66lbs x 10

Výpony/Calf Press on Leg press Machine 4 x 15

+ abs

140kg :))...při osobní váze 75kg

z pohledu Dana :) více na jeho fóru

Some pictures from Workshop at 14.2.

20.2.
Back + Shoulders
30min walking uphill
20min orbitrack

Pullups 4 x 8-10

Lat Puldown
40kg/88lbs x 10
50kg/110lbs x 10
55kg/110lbs x 6 + 40kg/88lbs x 5
55kg/110lbs x 6 + 40kg/88lbs x 5

V Bar Puldown
55kg/121lbs x 10
60kg/132lbs x 10
60kg/132lbs x 10
60kg/132lbs x 10

Seated Rows
4 x 60kg/132lbs x 10

Extension + Back Flyes 4 x 10 + 4 x 15

Front Cable Raise 3 x 10

Smith Machine Press
50kg/110lb x 10
60kg/132lbs x 8
70kg/154lbs x 6
70kg/154lbs x 6

Lateral Raise 3 x 10kg/22lbs x 10

19.2.
10min bicycle

Triceps + Biceps
Úzký bench/Close Grip Benchpress
60kg/132lbs x 10
70kg/154lbs x 8
80kg/176.4lbs x 6
80kg/176.4lbs x 6
80kg/176.4lbs x 6

EZ Bar Triceps Extension
37kg/81.6lbs x 10
42kg/92.6lbs x 8
47kg/103.6lbs x 8
47kg/103.6lbs x 8

Dips +Pushdown 3 x 10-12 + 3 x 10-12

Biceps EZ Bar Curl
37kg/81.6lbs x 10
42kg/92.6lbs x 8
47kg/103.6lbs x 8
47kg/103.6lbs x 8

Hammer Curl
16kg/35.3lbs x 10
20kg/44lbs x 10
22kg/48.5lbs x 8
22kg/48.5lbs x 6

Overhead Cable Curl 3 x 8 - 10
+ ABS

18.2.
25min bicycle
Chest
Benchpress
60kg/132lbs x 10
60kg/132lbs x 10
80kg/176.4lbs x 8
80kg/176.4lbs x 8
100kg/220lbs x 6
100kg/220lbs x 6
60kg/132lbs x 10

Dumbell Incline Press
3x30kg/77lbs x 10

Incline Flyes
4 x 20kg/44lbs x 10

Leg Extension 10 x 10
+ Abs

16.2.
1th cycle
Triceps + Biceps
Úzký bench/Close Grip Benchpress
30kg/66lbs x 15
60kg/132lbs x 10
70kg/154lbs x 8
80kg/176.4lbs x 6
80kg/176.4lbs x 6

Fr. tlak s rovnou osou/Barbell Triceps Extension
30kg/66lbs x 10
40kg/88lbs x 8
40kg/88lbs x 8
40kg/88lbs x 8

Fr. tlak s jč/Dumbell One Arm Tric. Extension
10kg/22lbs x 10
12,5kg27.5lbs x 10
15kg/33lbs x10

Stahování kladky/Pushdown 2 x 15

Bic. zdvih s vč/Biceps Barbell Curl
20kg/44lbs x 15
30kg/66lbs x 10
40kg/88lbs x 6
40kg/88lbs x 6
40kg/88lbs x 6

Kladiva/Hammer Curl
12,5kg/27.5lbs x 10
15kg/33lbs x 10
20kg/44lbs x 8
20kg/44Lbs x 8

Dnešní odpolko návštěva nového libereckého Fitness Mexx, které najdete v prostorách kulturního domu...Robert Smutný který je jeho majitelem, nezklamal...:o))vypadá fakt luxusně a to vybavení celé od Grunů...mmm...něco s tou Boleslaví musíme udělat...:o))abychom nebyli pozadu:o)) Pár snímků pro vás...:) a pár momentek z tréninku:o))








































2th cycle
Back
Stahování kladky/Lat Pulldown
30kg/66lbs x 10
40kg/88lbs x 10
50kg/110lbs x 8
50kg/110lbs x 8

Stahování kladky podhmatem/Underhand Cable Pulldown
3 x 50kg/110lbs x 8
42,5kg/93.7lbs x 10

Přítahy k pasu/T-Bar Row
50kg/110lbs x 10
3 x 55kg/121Lbs x 8-10

MT + Přítahy na stroji/Deadlift + Seated Rows
60kg/132lbs x 12 + 12
80kg/176.4lbs x 10 + 10
80kg/176.4lbs x 8 + 10
90kg/198.4lbs x 8

Zakopávání/Lying Leg Curl + Extension 4 x 8-10 + 10

O akcičce v Litoměřicích během pondělka nebo úterka, po zpracování materiálů..
Jen chci poděkovat veřejně Pepovi Pulgretovi majiteli nového fitka v Liťáku Grizzly Gym za příjemně strávené odpolene s neskutečně pohodovýma lidma!!Bylo to moc fajn, ačkoli účast nebyla až tak velká, my jsme ohromně bavili:o))

Nejbližší další akce 21.2 Sportprague...kde bude v sobotu od 15:00 probíhat TOP 10 v benchpressu..
Více info zde

14.2.
Chest

Benchpress
50kg/110lbs x 20
50kg/110lbs x 15
70kg/154lbs x 8
90kg/198.4lbs x 6
100kg/220lbs x 5
110kg/242.5lbs x 2
110kg/242.5lbs x 2
110kg/242.5lbs x 1
50kg/110lbs x 10

Tlaky s jč/Dumbell Press
29,5kg/65lbs x 10
31kg/68.3lbs x 8
34kg/75lbs x 8
34kg/75lbs x 6

Rozpažky/Incline Flyes
16,5kg/36.4lbs x 10
21,5kg/47.4lbs x 8
21,5kg/47.4lbs x 8

Pullover
31kg/68.3lbs x 10
34kg/75lbs x 10
34kg/75lbs x 10

ABS
Hanging Pike + Pendulum
Cable Crunch 3 x 10

13.2.
40min orbitrack

Back
Shyby/Pull-up 5 x 5

Přítahy činky k pasu/Bent Over Barbell Row
5 x 60kg/132lbs x 10

Stahování kladky před tělem/Straight Arm Pulldown 5 x 20

Legs
Dřepy/Squat
60kg/132lbs x 6
4 x 100kg/220lbs x 5

Leg press
230kg/507lbs x 10
4 x 300kg/661lbs x 10

Zakopávání/Lying Leg Curl
5 x 15kg/33lbs x 20

Výpony/Calf Press on Leg press Machine 4 x 15

Metronomy 3 x 30

Ochutnávka z našeho včerejšího zároveň prvního focení s Kubou:)

TUTO SOBOTU!!























2009 Appearances & upcoming events

11.2.
20min tradeclimber
Triceps
Úzký bench/Close Grip Benchpress
2 x 60kg/132lbs x 10
5 x 70kg/154lbs x 8

Kliky na bradlech/Dips 5 x 10

Stahování kladky/Pushdown 5 x 20

Biceps
Bic. zdvih s vč/Biceps Barbell curl
30kg/66lbs x 8
4 x 35kg/77lbs x 6

Kladiva/Hammer curl
5 x 15kg/33lbs x 10

Protisměrné kladky/Oberhead Cable Curl 5 x 20....s Marťou jsme to pěkně napumpovali:))viď?:)

+ ABS

To kdybyste nevěděli jak zpestřit trénink břicha:o))

Prostě hustej týpek!!:o)

10.2. training with pause 20seconds between sets..
40min orbitrack
Chest
Benchpress
2 x 60kg/132lbs x 10
3 x 80kg/176.4lbs x 6

Tlak s VČ na šikmé lavici/Incline Barbell Press
40kg/88lbs x 10
50kg/110lbs x 10
40kg/88lbs x 10

Rozpažky přes kladky/Incline Cable Flyes
5 x 10kg/22lbs x 20




Shoulders
Back Flyes 15 - 12 - 10

Tlaky s jč vsedě/Dumbell Press
22kg/48.5lbs x 10
4 x 22kg/48.5lbs x 5

Upažování/Lateral Raise
5 x 8kg/17.6lbs x 10

Předpažování/Front Cable Raise
5 x 10kg/22lbs x 20...muscles brutally pumped:o))

I will be there!:)

2009 My Appearances & upcoming events

9.2.
1th cycle
25min orbitrack
Lats
Straight Arm Pulldown 4 x 10

Lat Pulldown
35kg/77lbs x 12
40kg/88lbs x 10
45kg/99lbs x 10
50kg/110lbs x 10
50kg/110lbs x 10

Underhand Cable Pulldown + Lying Leg Curls
4 x 50kg/110lbs x 8 + 4 x 10 -15

Romanian Deadlift
4 x 60kg/132lbs x +10

+ ABS

2tht cycle...jsem se nechala ukecat o Lůdi:)a teda nožky bolej....masakr...tentokrát to byly pěkně hluboké dřepíky..díky za dopomoc draku:)
Legs
Squat
60kg/132lbs x 15
60kg/132lbs x 10
80kg/176.4lbs x 10
90kg/198.4lbs x 8
100kg/220lbs x 6
120kg/264.5lbs x 5
130kg/286.6llbs x 4
140kg/308.6lbs x 3
100kg/220lbs x 6
60kg/132lbs x 10

Leg Extensions
4 x 20kg/44lbs x 10

Love is the reason the sun magically shines
putting the truth brightly between our lines
for the eyes to see , for the ears to hear
bringing joy for every miserable dear

love is where unbreakable honesty lies
it's the immortal heart of true sacrifice
love is why our soul fights to live
it's the reason why grudges forgive

love is how we learn to worry , to care
the source of strength for when we dare
love is the loud voice of mankinds justice
love is a faith , a gift , a hopeful bless

love is how we stay up all cold nights
with tears crawling, yearning for others sight
love is how we hold on , how we believe
love is but destiny , not a goal to achieve

love is what I figured out when I fell for you
what good things you made me feel through
love is what you taught to the rich me
for love is not you ,not me . Love simply is We

7.2. trénink benchíku s Pájou...
díky zlato za pomoc se nasoukat do toho těsného trička:o))

ačkoli po 4hodinách spánku a asi zbytkovém alkoholu v krvi, těch 130kg padlo...ale síla dneska vážně nebyla...:o)spíš to vypadalo na trénink dvou mrtvol:o))
Benchress
60kg/132lbs x 10
80kg/176.4lbs x 10
90kg/198.4lbs x 8
100kg/220lbs x 5
110kg/242.5lbs x 3

zkouška trika F6
125 kg/275.6lbs x 1
130kg/286.6lbs x 1
135kg/297.6lbs x 0

60kg/132lbs x 10

6.2.
30min tradeclimber

Arms: Triceps + Biceps

Kliky na bradlech/Dips 15 - 12 - 10

Francouzský tlak/EZ Bar Triceps Extension
20kg/44lbs x 12
30kg/66lbs x 10
40kg/88lbs x 10
45kg/99lbs x 8
45kg/99lbs x 8

Stahování kladky/Pushdowns
20kg/44lbs x 12
30kg/66lbs x 10
40kg/88lbs x 8
40kg/88lbs x 8

Bic. zdvih s EZ/Biceps EZ Bar Curl
30kg/66lbs x 10
40kg/88lbs x 8
45kg/99lbs x 6
45kg/99lbs x 6
45kg/99lbs x 6

Scotova lavice jednoruč/One Arm Dumbell Preacher Curl
10kg/22lbs x 10
3 x 17,5kg/38.6lbs x 8

Kladiva/Hammer Curl
2 x 10kg/22lbs x 10

Díky za váš hlas v anketě sportovec Boleslavska :)pro ty co již hlasovali, klidně hlasujte ještě jednou (teprve včera jsem zjistila, že se dá hlasovat kolikrát chcete jednou do hodiny) Díky!!!:)
JEDNOTLIVEC - Boleslavska

5.2.
Chest
Tlaky s jč/Dumbell Incline Press
14kg/30.8lbs x 12
24kg/52.9lbs x 10
30kg/66lbs x 10
35kg/77lbs x 8
35kg/77lbs x 8

Rozpažky/Dumbbell Incline Flyes
18kg/39.7lbs x 10
3 x 20kg/44lbs x 10

Pullover + Kliky/Push Up
3 x 30kg/66lbs + 10






Shoulders
Back Flyes 4 x 10

Tlaky s jč/Dumbbell Press
20kg/44lbs x 10
24kg/52.9lbs x 8
26kg/57.3lbs x 7
26kg/57.3lbs x 7

Upažování/Lateral Raise 4 x 8kg/17.6lbs x 10
Předpažování spodní kladka/Front Cable Raise 4 x 10

+ bříško/abs
Zvedání nohou ve visu/Hanging Leg Raise 5 x 10-15
Zvedání nohou v leže/Reverse Crunch 4 x 10

4.2. one of the best training
Legs
Leg Extensions
15kg/33lbs x 15
25kg/55lbs x 15
30kg/66lbs x 15
30kg/66lbs x 12

Leg Press One Legs
3 x 120kg/264.5lbs x 10 + 10
130kg/286lbs x 10

Smith Machine Squat
60kg/132lbs x 15
80kg/176.4lbs x 15
100kg/220lbs x 15
120kg/264.5lbs x 15

One Leg Extensions 2 x 14

Lying Leg Curl
20kg/44lbs x 20
25kg/55lbs x 15
30kg/66lbs x 10
30kg/66lbs x 10

Stiff Legged Deadlift 2 x 40kg/88lbs x 15

Calf Press on Leg press Machine 4 x 15

Benchpress
60kg/132lbs x 12
80kg/176.4lbs x 10
90kg/198.4lbs x 8
100kg/220lbs x 6
110kg/242.5lbs x 3
120kg/264.5lbs 1 + 0
120kg/264.5lbs x 2 OR
100kg/220lbs x 6
60kg/132lbs x 10

MASAKR!!:)

3.2. one from the best training...
25min bicycle
Back
Straight Arm Pulldown 4 x 10

Lat Pulldown
35kg/77lbs x 12
40kg/88lbs x 10
45kg/99lbs x 10
50kg/110lbs x 10

Seated Cable Rows
60kg/132lbs x 10
65kg/143lbs x 10
65kg/143lbs x 10
65kg/143lbs x 8

One Arm Dumbbell Row
35kg/77lbs x 8
45kg/99lbs x 8
45kg/99lbs x 8
45kg/99lbs x 6

Deadlift
70kg/154lbs x 10
100kg/220lbs x 8
120kg/264.5lbs x 6
130kg/286.6llbs x 6
70kg/154lbs x 10

2.2.
First period
20min bicycle
20min orbitrack

Shoulders
Back Flyes 4 x 12-15
Lateral Raise 4 x 10kg/22lbs x 10
Front Dumbell Raise 4 x 20kg/44lbs x 10
Cyrcling: forward + astern 3 x 30
Push-up in Handstand 3 x 10

+ abs

Second period
30min orbitrack

Triceps
Dips 20 - 15 - 10 - 10

Dumbell Triceps Extension
24kg/52.9lbs x 10
26kg/57.3lbs x 10
30kg/66lbs x 10
30kg/66lbs x 10

Kick Back 2 x 10kg/20lbs x 8

Biceps
Biceps Barbell curl
20kg/44lbs x 12
30kg/66lbs x 8
40kg/88lbs x 8
40kg/88lbs x 6
40kg/88lbs x 6

Hammer curl
4 x 16kg/35lbs x 8

Concentration Curl
2x 12kg/26.5lbs x 10

DISCOHRADEK

Ikdyž tento den je i MČR ve Frýdlantě, tak tuhle akci si nenechám ujít :o) Kdo se přidá?

Skutečná síla nyní i v ČR !

CZECH RAW POWERLIFTING
Nová asociace silového trojboje bez dresů