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jummy
Èlen
#
Zasláno: 30 Èvc 2010 10:45
zdravim tetsuo,
psal sem ti na mailu jestli vis ..
takze...je mi 21let,merim 178cm a vazim 82kg
kolik kilo tuku chces schodit a za jak dlouho?-nevim jak to odhadnout no...ale mam docela brisko aale chtel bych vazit tam kolem tech 85kg samozrejme s min mnozstvim tuku
muj jidelnicek za posledni dva dny..1.snidane-ovesna kase
svacina-oblozena houska
obed-kureci maso+ryze a zelenina
svacina-zelenina
vecere-maso+zelenina
pred spanim protein
a druhy den da se rict ze to same...nejim samozrejme jen kureci a o dopoledni svaciny misto housky davam ovoce a jogurty
a co se tyce toho meho treninkoveho planu co jsem ti zasilal jaky by jsi mi teda doporucil!?
diky za rady
tetsuo
Èlen
#
Zasláno: 30 Èvc 2010 10:49
Posli ten plan sem.
S temi kily tuku: to si ujasni. Je rozdil, jestli jich je 5 nebo 10.
Nový web a fórum o posilovánÃ: http://www.body-test.cz/cs/
jummy
Èlen
#
Zasláno: 30 Èvc 2010 11:00
Prsa-doma
Bench-press 4serie po 10opakovani
Bench hlavou na horu 4s/10op
Rozpazky 3s/8op
Biceps
Pritahy(tech moc neudelam)
EZ cinka 4s/10op
Jednoruc s oporou o lavicku 3s/8op
Sed-leh
Zada-doma
Pritahy velke cinky v predklonu 4s/8op
Mrtvy tah 4s/6op
Pritahy jednoruc v predklunu 3s/8op
Biceps
Pritahy
Velka cinka 4s/9op
Kladiva 3s/8op
Zkracovacky
Nohy-posilovna
Predkopavani 4s/8op
Leg-press 4s/8op
Vypady 3s/na kazdou nohu 8 op
Zakopavani 4s/8op
+schyby na stroji
ramena-doma
zvedani velke cinky ve stoji 4s/8op
pritahy cinky k brade 4s/8op
zvedani jednorucky ze zeme nad hlavu 4s/na kazdou 8op
triceps-doma
Kick back 4s/8op
francouzsky tlak 4s/op
bench na uzko 4s/op
zacal bych s temi peti kily
tetsuo
Èlen
#
Zasláno: 30 Èvc 2010 16:51
1) Slaba snidane
2) Ten treninovy split neni nic, co bych nekomu doporucoval jako prvni poradny trenink
__________
Jidelnicek i trenink pro zacatecniky tu posilam porad dokola, staci parkrat kliknout
Nový web a fórum o posilovánÃ: http://www.body-test.cz/cs/
jummy
Èlen
#
Zasláno: 30 Èvc 2010 22:48
fajn...vybral sem si tenhe..co na nej rikas,doporucil by si mi ho!?a ten jidelnicek doladim!
OBJEMOVY TRENINK c. 1
Pondeli:
bench press 4x8
mrtvy tah 4x6
shyby 3x6 (+ zavazi)
pritahy cinky k brade 3x8
rozpazky v predklonu 3x10
bricho 4x
Streda:
drep 5x5
zakopavani 4x8
biceps s velkou cinkou 5x5
kliky na bradlech 4x8-10 (+ zavazi)
lytka 4x
Patek:
bench press 5x5
pritahy velke cinky v predklonu 4x6
stahovani kladky na hrudnik (hrazda) 3x8
military press 3x6
rozpazky v predklonu 3x10
bricho 4x
Sobota:
Drep 4x8
good mornings 4x5
biceps s jednoruckama 4x8
francouzsky tlak 5x5
lytka 4x
tetsuo
Èlen
#
Zasláno: 31 Èvc 2010 00:40
To je dobra vec, ale zase ne jako uplne prvni fullbody trenink.
Nový web a fórum o posilovánÃ: http://www.body-test.cz/cs/
vlaydimir
Èlen
#
Zasláno: 2 Lis 2021 09:43
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vlaydimir
Èlen
#
Zasláno: 2 Lis 2021 09:44
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vlaydimir
Èlen
#
Zasláno: 2 Lis 2021 09:45
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tuchkas
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vlaydimir
Èlen
#
Zasláno: 18 Pro 2021 01:37
Hist
232.4
Bett
CHAP
Gift
Summ
VIII
Aaro
Intr
Jewe
Will
Bist
Milt
Geor
Crys
Tesc
Robe
Fred
Terr
Will
Zone
Supe
Deko
Taka
Ross
Glad
Else
Desi
XVII
Herb
Nora
Whit
Mati
Gran
Madn
Jewe
Byly
Char
Rexo
Palm
Jean
Nich
Tesc
Hein
Open
Yogh
Agus
Bunt
Elfr
Amar
Arth
Ster
Kool
Celt
ELEG
MODO
Samu
Eleg
Micr
Gian
Jame
Edwa
Chou
Ethe
Eleg
Clem
Arma
Ossi
Saum
Chin
Funk
FINE
ELEG
Math
Adio
Stob
Thom
Gord
Glob
Maxi
Wind
Jame
Aron
Arts
PURE
Weav
Nick
Miyo
Zone
Poul
vlaydimir
Èlen
#
Zasláno: 18 Pro 2021 01:38
Mess
Zone
Zone
Juli
Resu
touc
Joel
Zone
Audr
Jame
Zone
Audi
Verb
Kreo
Alva
Zone
Comm
Chri
Exce
Mari
Jagd
Pock
Zone
Zone
diam
Zwei
Made
Bron
Merl
Roya
OZON
Glas
Dimp
Book
Shaw
Darr
Zden
Olme
ETCS
PETE
Swin
Kari
Sobe
GREA
Mits
unio
Cont
Best
Chat
Simp
Bonu
Chib
Jona
qout
Wind
Wind
Wind
Bork
Worl
Brau
Vite
Puma
Adul
Unit
Wind
Sidn
XIII
Stra
Gold
Agat
Edwa
Meri
Talc
XVII
Frie
XVII
Palm
XVII
Effe
Roma
Mitc
Gene
Data
Abra
Dist
hour
Pete
MPEG
Step
Ricc
vlaydimir
Èlen
#
Zasláno: 18 Pro 2021 01:39
Dino
Rich
Paul
Gerr
Happ
Mado
Dick
Brad
Enid
Mish
Blue
Tele
Dona
Paul
Gold
Anit
Davi
Jane
Phil
Hart
Moon
Micr
Stev
Becu
Rich
Merl
Merl
Merl
foam
Anto
Astr
Exec
Klub
Hunt
Intr
Geor
Pete
Love
MPEG
This
tuchkas
Very
wwwm
wulfur
Èlen
#
Zasláno: 17 Èvc 2023 04:00
Comp
244.6
Bett
Bett
Paul
Jewe
Chil
Seam
Jeff
DISN
Rona
Reno
Orie
Glen
Sand
Tesc
Deej
Char
Esta
Saku
Zone
Assa
Cham
Brai
Xeni
Maur
Else
Skin
Vinc
Holc
XVII
Chec
Cleo
Moon
Drea
That
Adob
Jack
Schi
Nive
Marr
Patr
West
Nils
VIOL
Oral
Sean
Rajn
Luci
Grim
Desm
Blac
Wolf
Rich
Modo
Blin
Supe
Lore
Pepp
Enid
Mart
visc
Whet
Dmit
Sela
Roel
Koff
Gaud
Dima
Goro
Roma
XVII
ELEG
Jaim
Carr
Edwa
Aiss
Tove
Circ
Love
Disn
Stef
Andr
Arts
luna
Barb
CABF
Miyo
Zone
Loac
Sale
Zone
Zone
XVII
Nell
Rusi
Wise
Zone
Ivan
Pete
Zone
Tran
Ashu
Kurt
Pete
Zone
Mean
Wind
Will
Zone
Trac
Paol
Zone
Zone
Zone
Sher
Made<
wulfur
Èlen
#
Zasláno: 13 Øíj 2023 06:39
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wulfur
Èlen
#
Zasláno: 10 Led 2024 00:21
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