LAST

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

DATE 04.02.2018. DAY WEDNESDAY TR. # 44 WEEK # 9
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 0 0
Mode Biking Outdoor Power [W] Zone 2 [min] Type Glutes/Low Back NMS S. EER+MYO Volume [m] 0
Kcal/min #DIV/0! 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
#DIV/0! #DIV/0!
Hrmax Intensity 78.38 vVO2max 2.99 Zone 6 [min] Reps 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 #DIV/0! 0 0 0.0
2 0 #DIV/0! 0 0 0.0 Volume [reps] 0.00
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] 116.00

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kg reps % kg reps % kg reps % kg reps % kg reps % kg reps % sec % reps kg kg % #
7 Задњи дубоки чучањ 145.0 4 145.0 4 125.0 4 125.0 4 16 2160 135.0 0.0 ####
Load [T] 6.48
8 0 0 0.0 0.0 ####
9 Бугарски искорак 35.0 8 35.0 8 30.0 8 30.0 8 32 1040 32.5 0.0 #### Avg. Absolute Int. [kg] 94.17
STRENGTH

10 Шут машина 105.0 8 105.0 8 100.0 8 331 24 2480 103.3 0.0 ####
Avg. Relative Int. [%] #DIV/0!
11 нордик 12 12 12 331 36 0 0.0 0.0 ####
12 Потисак са Шипком 77.5 2 77.5 2 4 310 77.5 0.0 #### K-Value
13 Бенч Прес Шипка 122.5 2 122.5 2 121 4 490 122.5 0.0 ####
Avg. Reps To Failure #DIV/0!
14 0 0 0.0 0.0 ####
15 0 0 0.0 0.0 #### Average Buffer
16 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

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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] 160.00
SPECIA

21 0.0 0 0 0.0
22 0.0 0 0 0.0 Volume [seconds] 14.00
23 0.0 0 0 0.0
Load [kg] 1650.00
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
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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 хиперекстензија динамично 35 10 35 10 30 10 0 30 1000 0.0
27 л. симонс леђа обрнути х. 5 20 2.5 20 20 0 60 150 0.0 Feeling After Work.
28
CORE

хипер издржај 50 5 7 50 5 7 0 10 500 14.0

DOMS before
29 пливање 20 20 20 0 60 0 0.0
30 0 0 0 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
1 0
2 0
3 0
4 0
5 0
6 0

7 Задњи дубоки чучањ

8 0
9 Бугарски искорак
10 Шут машина
11 нордик
12 Потисак са Шипком
13 Бенч Прес Шипка
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 хиперекстензија динамично
27 л. симонс леђа обрнути х.
28 хипер издржај
29 пливање
30 0
31 0
32 0
33 0

Одради леђа после чучња и бугарског