Index

[[exercises - chest]]
[[exercises - back]]
[[exercises - shoulder]]
[[exercises - triceps]]
[[exercises - biceps]]

[[exercises - legs]]
[[exercises - calfs]]
[[exercises - hamstrings]]
- https://youtube.com/shorts/baEXLy09Ncc?si=HwqYOQk6ciF8J0IY
tips: bottom half only-for variety

[[body weight]]

[[old workout log]]

what I watch?:
Jeff Nippard
dr mike
billy(fun)

https://youtube.com/shorts/VyOK1SUkGZs?si=dAB6vMVVpogl4JtZ
wow, only 1hour per week awesome results

next leg workout:
https://www.youtube.com/shorts/jf9PBwwNAMs

idea/todos:
two sets, second set has to match first one with pauses(dr mike)
neck training - very useful for injury prevention, no non-direct exercise targets neck

teaching:
- your motivation (muscle, health, mental)
- follow my exercises, after it you can ask me why
- food, supplements
- we will do only free weights
- warmup
- good plan / most effective (jeff table)

todo:
Top 3 Exercises For Every Muscle - Ft. Dr. Mike Israetel
- back first exercise with L

BCAA's
- from memory: nothing actually 100% proven, for athletes maybe, waste of money

jeff nipard par veci v shortu
https://www.youtube.com/shorts/TcbEWOMo5nE

https://www.youtube.com/watch?v=xc4OtzAnVMI:
![[Pasted image 20240523150514.png|190]]

https://leangains.com/fuckarounditis/

free plány jeff:
https://drive.google.com/drive/mobile/folders/1Jxjy19SSkKDP5Hf_MnXYzcd-s6rte6or

https://www.calculator.net/calorie-calculator - good calorie intake calc

https://docs.google.com/spreadsheets/d/1GK7YClXUNOPMCGk51Ha9FIdHEWQ0as1lpfKE0pRKWBE/htmlview#gid=0 - random lab výsledky (furt je hlavní tamta stránka)

random jídelníček od jeff: https://fitnessvolt.com/jeff-nippard-training-diet-program/

list of (all)exercises: https://exrx.net/Lists/Directory

https://pmc.ncbi.nlm.nih.gov/articles/PMC8914096/
- long long text/study detailing Approaches to Nutritional Modifications to Reduce Atherosclerotic Cardiovascular Disease: