LAST

NAME NAME E-MAIL lazar91ru.ln@gmail.com

DATE 21.12.2017. DAY THURSDAY TR. # #4 WEEK # 1
BW [kg] 92.0 HRrest TDEE START DATE 18.12.2017.

Timing Standalone Workout ZONES Body Part Anti-Flexion Type Lower Body min sec
Volume [time]
Type Steady State Level Zone 1 [min] Specific Type Scapulothoracic Phase Extensive 30 0
Mode Biking Outdoor Power [W] Zone 2 [min] Type Glutes/Low Back NMS S. EER+MYO Volume [m] 0
Kcal/min 0.00 Work [KJ] Zone 3 [min] Phase Phase Strength/Dynamic Mode
m/s km/h
Target HR [HRR] 56 VO2max Zone 4 [min] Period. Type Mode Concentric Type Average Velocity
Avg. HR. 152 HRrest 56.00 Zone 5 [min] Loading Rest 60sec Week
0.00 0
Hrmax Intensity 78.38 vVO2max 2.99 Zone 6 [min] Rest Strength Type Intensity HRmax [%] 78.38
Type
HRmax 193.92 TOTAL 0 Intensity Strength Week Intensity vVO2max[%] 70.00

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 TEMPO INTENSITY VOLUME LOAD
VOLUME Intensity HRR [%] 0
EXERCISE kg reps m kg reps m kg reps m kg reps m kg reps m kg reps m sec % reps kg
DISTANCE

m
EE (Cardio only) [kcal] 0
%

%
1 5 5 5 #DIV/0! 15 0 0.0
2 0 #DIV/0! 0 0 0.0 Volume [reps] 15.00
PLYO

3 0 #DIV/0! 0 0 0.0
Distance [m] 0.00
4 0 #DIV/0! 0 0 0.0
5 0 #DIV/0! 0 0 0.0 Load [kg] 0.00
6 0 #DIV/0! 0 0 0.0
Intesity [%] #DIV/0!
SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 TEMPO BUFFER VOLUME LOAD AAI ARI Avg. RTF

EXERCISE Volume [reps] 60.00

RTF

RTF

RTF

RTF

RTF

RTF
kg reps % kg reps % kg reps % kg reps % kg reps % kg reps % sec % reps kg kg % #
7 Top half Bench Press 102.5 3 79 6 102.5 3 79 6 0 00-1 6 615 102.5 79.0 6.00
Load [T] 4.40
8 Bench Press BB 92.5 6 71 5 92.5 6 71 5 85.0 6 65 5 0 301 18 1620 90.0 69.0 5.00
9 Top half Strict Press BB 62.5 3 69 6 62.5 3 69 6 0 00-1 6 375 62.5 69.0 6.00 Avg. Absolute Int. [kg] 74.42
STRENGTH

10 Strict Press BB ST 55.0 6 61 5 52.5 6 58 5 0 301 12 645 53.8 59.5 5.00

Avg. Relative Int. [%] 68.57
11 Triceps Ez bar Supine 65.0 6 68 5 65.0 6 68 5 60.0 6 63 5 0 301 18 1140 63.3 66.3 5.00
12 0 0 0 0.0 0.0 #### K-Value
13 0 0 0 0.0 0.0 ####
Avg. Reps To Failure 5.40
14 0 0 0 0.0 0.0 ####
15 0 0 0 0.0 0.0 #### Average Buffer
16 0 0 0 0.0 0.0 ####
T-L Relatiionship
17 0 0 0 0.0 0.0 ####
18 0 0 0 0.0 0.0 #### Volume [reps] 0.00
19 0 0 0 0.0 0.0 ####
Load [kg] 0.00
SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 TEMPO VOLUME LOAD VOLUME

EXERCISE Volume [sec] 0.00

RTF

RTF

RTF

RTF

RTF

RTF
kg reps sec kg reps sec kg reps sec kg reps sec kg reps sec kg reps sec sec reps kg sec
20 0.0 0 0 0.0
Volume [reps] 228.00
SPECIA

21 0.0 0 0 0.0
22 0.0 0 0 0.0 Volume [seconds] 180.00
23 0.0 0 0 0.0
Load [kg] 180.00
24 0.0 0 0 0.0
25 0.0 0 0 0.0
SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 TEMPO VOLUME LOAD
VOLUME Feeling Morning
EXERCISE SECONDS
RTF

RTF

RTF

RTF

RTF

RTF

kg reps sec kg reps sec kg reps sec kg reps sec kg reps sec kg reps sec sec reps kg sec
Feeling Before Work.
26 Uznos 15 15 15 0 45 0 0.0
27 Plank 20 1 60 20 1 60 20 1 60 0 3 60 180.0 Feeling After Work.
28
CORE

rot. Shoulder. abd. 20 20 20 0 60 0 0.0

DOMS before
29 rot.shoulder add. 20 20 20 0 60 0 0.0
30 Y zadnje rame 2 20 2 20 2 20 0 60 120 0.0 Total # steps
31 0 0 0 0.0
TOTAL EE [kcal]
32 0 0 0 0.0
33 0 0 0 0.0 Training time 140.00
 30

1 . , .
2 0 , .
3 0
4 0
5 0
6 0

7 Top half Bench Press , . . ,

8 Bench Press BB
9 Top half Strict Press BB , . . ,
10 Strict Press BB ST
11 Triceps Ez bar Supine
12 0
13 0
14 0
15 0
16 0
17 0
18 0
19 0

20 0
21 0
22 0
23 0
24 0
25 0

26 Uznos
27 Plank
28 rot. Shoulder. abd.
29 rot.shoulder add.
30 Y zadnje rame
31 0
32 0
33 0