Ishrana...trudim se da je preko 230grama pa do 320,tesko jeste al se mora

I ja bih ti preporucio da napravis odmor kompletan od teretane nedelju dana pre nego sto krenes s programom,em ces biti nestrpljiv da ponovo pumpas em ce telo biti spremno za ove kazne
I koliko ces dobiti u obimu zavisi i od trenutne velicine,mnogo bi bilo recimo kada bi neki pocetnik sa 24cm dobio jos dva...al na 45-6 i nije strasno vidljiva promena,vise nekako tridza nego biceps,bar na meni...

Ja sam stavio pored svega kraci opis,pa skini sta mislis da ti treba.Uglavnom sve je korisno

Probao sam pre tacno dva meseca,nije inc(2,54cm) ali otprilike 2cm sam dodao,i sto je najgore listovi i butke su mi dobro reagovale na promenu pa i tu ima napretka od istog programa.
Inace ovo je primer samo programa,mozes otprilike da svatis kako sam da dizajniras neki spec trening,ono sto hoces da povecas radis 110% a ostale delove cisto odrzavas na istom nivou.
Srecno s incima

U brate cak 2cm!? Onda ovo moram da probam. Ekperimentisem vec duze vreme sta da radim sa rukama. SLabo mi idu. Nesto sam malo i pokvario nacin ishrane u zadnje vreme. Ne unosim vise oko 250-300g proteina kroz hranu. Sada je oko 200g nesto me mrzi da jedem...  . Kako ti stojis sa ishranom? Meni do 2cm deluje da ce mi trebati jos par meseci...

- Sta jos da skinem sem tog programa za ruke?

Hvala !

Ja sam striktno pratio,mada sam vezbe one za celo telo menjao,jedne nedelje obican benc,druge kosi i tako...
Da  za tridzu,uzmes za plocu i iza glave,dobro si svatio.

A to za biceps nije bas najbolja zamena za skot klupu,to ti je konc, pregib,probaj kao zamenu(ako imas) da radis pregib s bucicama dok sedis na kosoj klupi,dizes obe u isto vreme,ili ako ni to nemas slobodno radi stojeci pregib dvorucnim al uhvati nesto uze nego sto bi inace.

Suplementaciju ja inace samo protein i glutamin i nista vise.Kreatin sam dvaput uzimao,od decembra nisam nijednom tako da povecanja apsolutno nisu od vode.Ali opet,gledaj da zderes mnogo i ne brini se za malo sala,jer nemoguce je nabaciti ozbiljne misice bez malo masti.
I ja bi ti preporucio da nadjes neku kremu za strije,jer (bar meni) je bas pocelo da puca nakon ovog programa.
Srecno!

Ovo sam hteo da cujem da je program isproban i da radi kako treba samo imam neka pitanja vezana za njega.Ne znam koliko sam dobro razumeo posto je sve na engleskom da li vezbu sa triceps koja je planirana za ponedeljak treba izvoditi tako sto cu izeti bucicu ne za sipku nego za ploce i staviti je iza glave i sa obe ruke tako raditi triceps ekstenziju ili se misli na nesto drugo.Posto vezbam kuci a od opreme nemam skotovu klupu koja je planirana za biceps trening petkom da li bih mogao umesto toga da radim pregib bucicom sa kolena posto kapiram da je to najbolja improvizacija koju bih mogao da izvedem ili se mora striktno raditi na skotovoj klupi.Znam da se kod ovakvih programa striktno treba pridrzavati svih napomenutih pravila ali bih te ipak pitao da li si pravio neke korekcije?I na kraju samo me zanima da li si koristio neku suplementaciju dok si radio ovaj program i ako jesi reci mi sta.Sportski pozdrav !

E da,uvek mora nesto lose da ide za dobrim...na unutrasnjem delu bicepsa se malcice poderao,strije ali male i ne vide se mnogo...al ipak pazi

Probao sam pre tacno dva meseca,nije inc(2,54cm) ali otprilike 2cm sam dodao,i sto je najgore listovi i butke su mi dobro reagovale na promenu pa i tu ima napretka od istog programa.
Inace ovo je primer samo programa,mozes otprilike da svatis kako sam da dizajniras neki spec trening,ono sto hoces da povecas radis 110% a ostale delove cisto odrzavas na istom nivou.
Srecno s incima

Hanse svaka cast na ovim tekstovima i programima,samo bih hteo da te pitam da li si radio ili znas nekoga ko je radio ovaj dobermanov 31 day program za ruke jer dobiti jedan inc na rukama i vise za mesec dana je brutalan napredak a iskreno poprilicno sam se nameracio na taj program pa me zanimaju iskustva ljudi koji su to radili.Sportski pozdrav !

Neka,sendspace je bolji

za rapidshare u srbiji ti ne treba kartica mozes i preko bilo koje poste da uplatis http://www.infopano.com/rapidsharenarucivanje.htm

Radi sendspace dushane,hvala!Evo odsad postavljam sve na svoj prvi post

Extra dusane!

batalite megaupload... ljudi iz srbije nece moci da downloaduju sa njega (ima jako malo portova rezervisanih za srbiju i u 90% slucajeva su svi zauzeti)...

verujte mi radim vec nekoliko godina sa ovim free hosting serverima... rapid je jako dobar, ali u poslednje vreme i oni preteruju sa cekanjem... ok, da predjemo na stvar, sendspace je za sada najbolji server za upload... www.sendspace.com velicina fajla do 300MB, nema cekanja izmedju downloada... (slusajte mene i daleko cete dogurati...)
koristite sendspace, a evo i moje skromne liste servera za upload... (cisto ako vam treba neka alternativa):
(ako se ne snadjete sa nekim tj ne znate kako da uploadujete fajl, pitajte me na privatnoj poruci, ili na msn-u (dushan_87@hotmail.com))


SendOver
File Size Limit: 2GB
Download Limit: Unlimited
File Life: 7 Days (Deleted only if there is no download activity in 7 days)
URL: http://www.sendover.com/

CyberUpload
File Size Limit: 500MB
Download Limit: Unlimited
File Life: 7 Days (Deleted only if there is no download activity in 7 days)
URL: http://www.cyberupload.com/

Uploading
File Size Limit: 500MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.uploading.com/

Content-Type
File Size Limit: 100MB
Download Limit: Unlimited
File Life: Unlimited
URL: URL: http://www.content-type.com/

MegaShares
File Size Limit: 1.5GB
Download Limit: Unlimited
File Life: 25 Days (Deleted only if there is no download activity in 25 days)
URL: http://www.megashares.com/

SendSpace
File Size Limit: 1.2GB
Download Limit: download bandwidth limit of 100GB
File Life: 14 Days (Deleted only if there is no download activity in 14 days)
URL: http://www.sendspace.com/

YouSendIt
File Size Limit: 1GB
Download Limit: 25 Downloads
File Life: 7 Days
URL: http://www.yousendit.com/

TransferBigFiles
File Size Limit: 1GB
Download Limit: 20 Downloads
File Life: 5 Days
URL: http://www.transferbigfiles.com/

zUpload
File Size Limit: 500MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.zupload.com/

Spread-It
File Size Limit: 500MB
Download Limit: Unlimited
File Life: 14 Days
URL: http://www.spread-it.com/

FileFactory
File Size Limit: 500MB
Download Limit: Unlimited
File Life: 15 Days (Deleted only if there is no download activity in 15 days)
URL: http://www.filefactory.com/

mooload
File Size Limit: 500MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.mooload.com/

Snaggys
File Size Limit: 500MB
Download Limit: 999 Downloads
File Life: 15 Days
URL: http://www.snaggys.com/

Bigupload
File Size Limit: 300MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.bigupload.com/

RapidUpload
File Size Limit: 300MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.rapidupload.com/

RapidShare
File Size Limit: 100MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.rapidshare.de/

myShareBox
File Size Limit: 100MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.mysharebox.com/

ShareBigFile
File Size Limit: 300MB
Download Limit: Unlimited
File Life: 21 Days
URL: http://www.sharebigfile.com/

MegaUpload
File Size Limit: 250MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.megaupload.com/

UpDownloadServer
File Size Limit: 250MB
Download Limit: Unlimited
File Life: Unlimited
URL: http://www.updownloadserver.de/

MyTempDir
File Size Limit: 40MB
Download Limit: Unlimited
File Life: 21 Days
URL: http://www.mytempdir.com/

Send File
File Size Limit: 40MB
Download Limit: 10 Downloads
File Life: 10 Days
URL: http://www.send-file.co.uk/

XtraFile
File Size Limit: 250MB
Download Limit: Unlimited
File Life: 15 Days (Deleted only if there is no download activity in 15 days)
URL: http://www.xtrafile.com/

bonpoo
File Size Limit: 250MB
Download Limit: Unlimited
File Life: 10 Days
URL: http://www.bonpoo.com/

FileCache
File Size Limit: 250MB
Download Limit: Unlimited
File Life: 31 Days
URL: http://www.filecache.de/upload

Supload
File Size Limit: 200MB
Download Limit: 30 Downloads
File Life: 7 Days
URL: http://supload.com/sendfile

TheUpload
File Size Limit: 100MB
Download Limit: Unlimited
File Life: 30 Days
URL: http://www.theupload.com/

zSHARE
File Size Limit: 100MB
Download Limit: Unlimited
File Life: 10 Days (Deleted only if there is no download activity in 10 days)
URL: http://zshare.net/

Upload.Sc
File Size Limit: 100MB
Download Limit: Unlimited
File Life: Unknown
URL: http://www.upload.sc/

Store and Serve
File Size Limit: 100MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://storeandserve.com/

BIGfileupload
File Size Limit: 100MB
Download Limit: Unlimited
File Life: Unlimited
URL: http://bigfileupload.com/

QuickDump
File Size Limit: 100MB
Download Limit: download bandwidth limit of 500MB per hour
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://quickdump.com/

Easy-Sharing
File Size Limit: 75MB
Download Limit: Unlimited
File Life: 30 Days
URL: http://www.easy-sharing.com/

Turbo Upload
File Size Limit: 70MB
Download Limit: Unlimited
File Life: Unknown
URL: http://www.turboupload.com/

SaveFile
File Size Limit: 60MB
Download Limit: Unlimited
File Life: 14 Days (Deleted only if there is no download activity in 14 days)
URL: http://www.savefile.com/

FileHD
File Size Limit: 60MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.filehd.com/

RapidSharing
File Size Limit: 50MB
Download Limit: Unlimited
File Life: 60 Days (Deleted only if there is no download activity in 60 days)
URL: http://www.rapidsharing.com/

UploadSend
File Size Limit: 50MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.uploadsend.com/

UploadFront
File Size Limit: 50MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.uploadfront.com/

FreeUploader
File Size Limit: 50MB
Download Limit: Unknown
File Life: Unknown
URL: http://www.freeuploader.com/

Momoshare
File Size Limit: 50MB
Download Limit: Unlimited
File Life: 15 Days (Deleted only if there is no download activity in 15 days)
URL: http://www.momoshare.com/

FriendlyShare
File Size Limit: 50MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.friendlyshare.de/

orb-z
File Size Limit: 50MB
Download Limit: 200 Downloads
File Life: 15 Days
URL: http://www.orb-z.com/

UploadHut
File Size Limit: 50MB
Download Limit: Unlimited
File Life: 30 Days
URL: http://www.uploadhut.com/

SupaShare
File Size Limit: 50MB
Download Limit: Unlimited
File Life: 14 Days
URL: http://www.supashare.com/

FileHost
File Size Limit: 50MB
Download Limit: Unknown
File Life: Unknown
URL: http://www.filehost.ro/

ushareit
File Size Limit: 50MB
Download Limit: Unknown
File Life: Unknown
URL: http://www.ushareit.com/

SceneWorld
File Size Limit: 50MB
Download Limit: 1000 Downloads
File Life: 50 Days
URL: http://www.sceneworld.net/up

UltraShare
File Size Limit: 30MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.ultrashare.net/

UploadTemple
File Size Limit: 30MB
Download Limit: Unlimited
File Life: 21 Days
URL: http://www.uploadtemple.com/

SendMeFile
File Size Limit: 30MB
Download Limit: Unlimited
File Life: 14 Days
URL: http://www.sendmefile.com/

Upload2
File Size Limit: 25MB
Download Limit: Unlimited
File Life: 1 Year
URL: http://upload2.net/

UploadTown
File Size Limit: 20MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.uploadtown.com/

11MBIT.in
File Size Limit: 20MB
Download Limit: Unknown
File Life: Unknown
URL: http://a1.11mbit.in/

Refrozen
File Size Limit: 20MB
Download Limit: Unknown
File Life: Unknown
URL: http://www.refrozen.com/

KeepMyFile
File Size Limit: 15MB
Download Limit: Unknown
File Life: Unknown
URL: http://keepmyfile.com/

Hyperupload
File Size Limit: 10MB
Download Limit: Unlimited
File Life: Unlimited
URL: http://www.hyperupload.com/

WebFileHost
File Size Limit: 10MB
Download Limit: Unlimited
File Life: 30 Days
URL: http://www.webfilehost.com/

SendOver
File Size Limit: 2GB
Download Limit: Unlimited
File Life: 7 Days (Deleted only if there is no download activity in 7 days)
URL: http://www.sendover.com/

FileFactory
File Size Limit: 1.5GB
Download Limit: 25 Downloads
File Life: 7 Days
URL: http://www.filefactory.com/

MegaShares
File Size Limit: 1.5GB
Download Limit: Unlimited
File Life: 25 Days (Deleted only if there is no download activity in 25 days)
URL: http://www.megashares.com/

SendSpace
File Size Limit: 1.2GB
Download Limit: download bandwidth limit of 100GB
File Life: 14 Days (Deleted only if there is no download activity in 14 days)
URL: http://www.sendspace.com/

YouSendIt
File Size Limit: 1GB
Download Limit: 25 Downloads
File Life: 7 Days
URL: http://www.yousendit.com/

TransferBigFiles
File Size Limit: 1GB
Download Limit: 20 Downloads
File Life: 5 Days
URL: http://www.transferbigfiles.com/

zUpload
File Size Limit: 500MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.zupload.com/

Spread-It
File Size Limit: 500MB
Download Limit: Unlimited
File Life: 14 Days
URL: http://www.spread-it.com/

FileFactory
File Size Limit: 500MB
Download Limit: Unlimited
File Life: 15 Days (Deleted only if there is no download activity in 15 days)
URL: http://www.filefactory.com/

mooload
File Size Limit: 500MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.mooload.com/

CyberUpload
File Size Limit: 500MB
Download Limit: Unlimited
File Life: 7 Days (Deleted only if there is no download activity in 7 days)
URL: http://www.cyberupload.com/

Uploading
File Size Limit: 500MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.uploading.com/

Snaggys
File Size Limit: 500MB
Download Limit: 999 Downloads
File Life: 15 Days
URL: http://www.snaggys.com/

Bigupload
File Size Limit: 300MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.bigupload.com/

RapidUpload
File Size Limit: 300MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.rapidupload.com/

ShareBigFile
File Size Limit: 300MB
Download Limit: Unlimited
File Life: 21 Days
URL: http://www.sharebigfile.com/

MegaUpload
File Size Limit: 250MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.megaupload.com/

UpDownloadServer
File Size Limit: 250MB
Download Limit: Unlimited
File Life: Unlimited
URL: http://www.updownloadserver.de/

XtraFile
File Size Limit: 250MB
Download Limit: Unlimited
File Life: 15 Days (Deleted only if there is no download activity in 15 days)
URL: http://www.xtrafile.com/

bonpoo
File Size Limit: 250MB
Download Limit: Unlimited
File Life: 10 Days
URL: http://www.bonpoo.com/

FileCache
File Size Limit: 250MB
Download Limit: Unlimited
File Life: 31 Days
URL: http://www.filecache.de/upload

Supload
File Size Limit: 200MB
Download Limit: 30 Downloads
File Life: 7 Days
URL: http://supload.com/sendfile

RapidShare
File Size Limit: 100MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.rapidshare.de/

myShareBox
File Size Limit: 100MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.mysharebox.com/

TheUpload
File Size Limit: 100MB
Download Limit: Unlimited
File Life: 30 Days
URL: http://www.theupload.com/

zSHARE
File Size Limit: 100MB
Download Limit: Unlimited
File Life: 10 Days (Deleted only if there is no download activity in 10 days)
URL: http://zshare.net/

Upload.Sc
File Size Limit: 100MB
Download Limit: Unlimited
File Life: Unknown
URL: http://www.upload.sc/

Store and Serve
File Size Limit: 100MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://storeandserve.com/

BIGfileupload
File Size Limit: 100MB
Download Limit: Unlimited
File Life: Unlimited
URL: http://bigfileupload.com/

QuickDump
File Size Limit: 100MB
Download Limit: download bandwidth limit of 500MB per hour
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://quickdump.com/

Easy-Sharing
File Size Limit: 75MB
Download Limit: Unlimited
File Life: 30 Days
URL: http://www.easy-sharing.com/

Turbo Upload
File Size Limit: 70MB
Download Limit: Unlimited
File Life: Unknown
URL: http://www.turboupload.com/

SaveFile
File Size Limit: 60MB
Download Limit: Unlimited
File Life: 14 Days (Deleted only if there is no download activity in 14 days)
URL: http://www.savefile.com/

FileHD
File Size Limit: 60MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.filehd.com/

RapidSharing
File Size Limit: 50MB
Download Limit: Unlimited
File Life: 60 Days (Deleted only if there is no download activity in 60 days)
URL: http://www.rapidsharing.com/

UploadSend
File Size Limit: 50MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.uploadsend.com/

UploadFront
File Size Limit: 50MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.uploadfront.com/

FreeUploader
File Size Limit: 50MB
Download Limit: Unknown
File Life: Unknown
URL: http://www.freeuploader.com/

Momoshare
File Size Limit: 50MB
Download Limit: Unlimited
File Life: 15 Days (Deleted only if there is no download activity in 15 days)
URL: http://www.momoshare.com/

FriendlyShare
File Size Limit: 50MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.friendlyshare.de/

orb-z
File Size Limit: 50MB
Download Limit: 200 Downloads
File Life: 15 Days
URL: http://www.orb-z.com/

UploadHut
File Size Limit: 50MB
Download Limit: Unlimited
File Life: 30 Days
URL: http://www.uploadhut.com/

SupaShare
File Size Limit: 50MB
Download Limit: Unlimited
File Life: 14 Days
URL: http://www.supashare.com/

FileHost
File Size Limit: 50MB
Download Limit: Unknown
File Life: Unknown
URL: http://www.filehost.ro/

ushareit
File Size Limit: 50MB
Download Limit: Unknown
File Life: Unknown
URL: http://www.ushareit.com/

SceneWorld
File Size Limit: 50MB
Download Limit: 1000 Downloads
File Life: 50 Days
URL: http://www.sceneworld.net/up

MyTempDir
File Size Limit: 40MB
Download Limit: Unlimited
File Life: 21 Days
URL: http://www.mytempdir.com/

Send File
File Size Limit: 40MB
Download Limit: 10 Downloads
File Life: 10 Days
URL: http://www.send-file.co.uk/

UltraShare
File Size Limit: 30MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.ultrashare.net/

UploadTemple
File Size Limit: 30MB
Download Limit: Unlimited
File Life: 21 Days
URL: http://www.uploadtemple.com/

SendMeFile
File Size Limit: 30MB
Download Limit: Unlimited
File Life: 14 Days
URL: http://www.sendmefile.com/

Upload2
File Size Limit: 25MB
Download Limit: Unlimited
File Life: 1 Year
URL: http://upload2.net/

UploadTown
File Size Limit: 20MB
Download Limit: Unlimited
File Life: 30 Days (Deleted only if there is no download activity in 30 days)
URL: http://www.uploadtown.com/

11MBIT.in
File Size Limit: 20MB
Download Limit: Unknown
File Life: Unknown
URL: http://a1.11mbit.in/

Refrozen
File Size Limit: 20MB
Download Limit: Unknown
File Life: Unknown
URL: http://www.refrozen.com/

KeepMyFile
File Size Limit: 15MB
Download Limit: Unknown
File Life: Unknown
URL: http://keepmyfile.com/

Hyperupload
File Size Limit: 10MB
Download Limit: Unlimited
File Life: Unlimited
URL: http://www.hyperupload.com/

WebFileHost
File Size Limit: 10MB
Download Limit: Unlimited
File Life: 30 Days
URL: http://www.webfilehost.com/


izvinite na off topicu ali koristice ovo nekome sigurno...

Nemam pojma ... jesi sve lepo upisao !? Max je 500 mb ako si planirao vishe...

brate rekse nece ovaj megaaploder,cak nemogu da se snadjem