jsc

Medlemmer
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jsc last won the day on October 8 2018

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About jsc

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    Dr. Ål
  • Birthday 06/28/1975

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    Mand
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    Odense

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  1. Doktorens log

    D. 15/4 2019 Hip thrusts 60 kg x 5 90 kg x 3 120 kg x 2 125 kg x 13 D. Suitcase holds 60 kg x 20 sek Pull-ups Kv x 10, 10, 8 Push-ups Kv x 5, 5, 5 Kv+20 kg x 3 Kv+40 kg x 2 Dips Kv x 5 Kv+10 kg x 3 Kv+20 kg x 15, 13, 11 + kv x 5 D. Incl. Curls 23 kg x 8 - for tung :P D. Incl. Hammer curls 23 kg x 10 - også for tung ;D Smith RDL 60 kg x 10 Pull-aparts 3 sæt Maskin laterals 80 kg x 20, 20
  2. Doktorens log

    Hip thrusts 70 kg x 5 110 kg x 4 125 kg x 12 D. Suitcase holds 60 kg x 20 sek Push-ups Kv x 5, 5, 5 Kv+25 kg x 5 Kv+50 kg x 3 Kv+50 kg x 15, 12-13? Hammer Isolat. Rows 65 kg x 10/10, 9/9 50 kg x 15/15, 13/13 D. Pull-overs 32 kg x 10 29 kg x 12 26 kg x 12 D. Conc. Curls 18 kg x 9/9 Maskin laterals 80 kg x 20, 16 Pull-aparts 2 sæt
  3. Doktorens log

    Hip thrusts 60 kg x 5 100 kg x 4 120 kg x 3 125 kg x 11 D. Suitcase holds 60 kg x 20 sek Pull-ups Kv x 10, 10, 8 Push-ups Kv x 5, 5, 5 Kv+20 kg x 5 Dips Kv x 5 Kv+10 kg x 5 Kv+20 kg x 15, 13 Kv+10 kg x 15->kv x 4 drop sæt D. Incl. Curls 22.5 kg x 9 D. Incl. Hammer 22.5 kg x 11 Maskin laterals 80 kg x 22, 3. 70 kg x 5, 4 Pull-apart Rød x 15
  4. Doktorens log

    Hip thrusts 70 kg x 5 100 kg x 4 125 kg x 3, 10, 1 D. Suitcase holds 60 kg x 20 sek H. Iso. Rows 65 kg x 9/9, 8/8 50 kg x 15/15 Push-ups Kv x 5, 5, 5 Kv+25 kg x 4 Kv+50 kg x 3 Kv+65 kg x 9 PR D. Pull-overs 30 kg x 12, 11, 10 D. Conc. Curls 18 kg x 8/8 Maskin laterals 80 kg x 20, 17 Lidt, men godt.
  5. Doktorens log

    Hip thrusts 60 kg x 5 90 kg x 4 110 kg x 3 120 kg x 13 D. Suitcase holds 60 kg x 20 sek Ring pull-ups Kv x 10, 10 Push-ups Kv x 5, 5, 5, 5 Dips Kv x 5 Kv+10 kg x 5 Kv+20 kg x 15 Kv+10 kg x 16 D. Incl. Curls 22 kg x 10 D. Incl. Hammer curls 22 kg x 12 D. Pull-overs 29 kg x 15, 12 Maskin laterals 70 x 25, 5, 5, 3
  6. Doktorens log

    Hip thrusts 60 kg x 5 80 kg x 4 100 kg x 3 120 kg x 12 D. Suitcase holds 60 kg x 20 sek/side Hammer isolat. Rows 120 kg x 12/12 100 kg x 15/15, 15/15 Push-ups Kv x 5, 5, 5 Kv+25 kg x 5 Kv+50 kg x 4 Kv+60 kg x 10 Kv+50 kg x 12 D. Conc. Curls 18 kg x 9/9 D. Pull-overs 29 kg x 12, 9 Maskin laterals 70 kg x 27, 5, 5, 3
  7. Doktorens log

    Hip thrusts 60 kg x 5 80 kg x 4 100 kg x 3 110 kg x 16 Suitcase holds 70 kg x 20 sek Push-ups Kv x Dips Kv x 5 Kv+10 kg x 5 Kv+20 kg x 12 Kv+10 kg x 14, 13 C. Rows 20 plader x 11, 10 18 plader x 12, 11 16 plader x ? Sidste sæt sad bedst. Sænker vægten næsten gang for at få bedre feel. Maskin laterals 70 x 20, 5, 4 H. Curls 20 kg x 15 D. Curls 16 kg x 10
  8. Doktorens log

    Hip thrusts 60 kg x 5 90 kg x 5 120 kg x 10, 10 Lidt for tung? I hvert fald dårlig feel i dag. D. Suitcase holds 60 kg x 20 sek Pull-ups, ringe Kv x 10, 10 Push-ups Kv x 5, 5 Kv+25 kg x 5 Kv+40 kg x 5 Kv+50 kg x 15 D. Incl. Curls 22 kg x 8 + 2 incl. Hammer curls D. Pull-overs 26 kg x 19 Maskin laterals 60 x 30 Pull-aparts Rød x ?
  9. Doktorens log

    Hip thrusts 60 kg x 5 90 kg x 5 110 kg x 15 D. Suitcase holds 70 kg x 20 sek/side Push-ups Kv x 5, 5, 5, 5 Dips Kv x 5 Kv+15 kg x 15, 13, 11, 10 Cable n. Rows 20 plader x 11, 10 18 plader x 12, 12 D. Hammer incl. Curls 22 kg x 13 D. Incl. Curls 18 kg x 11 Pull-aparts Rød x 20 Maskin laterals 60 x 20, 4
  10. Doktorens log

    Hip thrusts 70 x 5, 5 110 kg x 12 D. Suitcase holds 60 kg x 20 sek Push-ups Kv x 5, 5, 5 Kv+25 kg x 5 Kv+50 kg x 5 Kv+65 kg x 7 Kv+50 kg x 12 Pull-ups Kv x 10, 8, 8 Pull-aparts Rød x 20, 18 D. Pull-overs 26 kg x 15, 12, 10, 10 saaMaskin laterals 80 kg x ?, 7, 5, 3
  11. Doktorens log

    D. 15/3 Hip-thrusts 60 kg x 5 90 kg x 4 110 kg x 10, 10 Inverse row, supinated grip BW x 5 sæt (<=13) Push-ups BW x 5, 5, 5 Dips BW x 5 BW+10 kg x 18, 16, 14 BW x 15 Laterals 70 x ?, 6, 6, 3 D. Stå. Curls 16 kg x 14
  12. Doktorens log

    Hip thrusts 60 kg x 5 100 kg x 15 Sidd. Bencurls Opv 150+2 x 10 + 130 x 5 D. Suitcase holds 60 kg x 20/20 sek Pull-ups Kv x 10, 9, 8 Push-ups Kv x 5, 5, 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+60 kg x 11 PR D. Pull-overs 25 kg x 17, 13, 12 Maskin laterals 80 x 20 70 x 17
  13. Doktorens log

    Hip thrusts 60 kg x 5 100 kg x 15 Ligg bencurls Opv 130 x 13 -> 90 x 5 Push-ups Kv x 5, 5, 5 Dips Kv x 5, 5 Kv+10 kg x 15, 13, 11 + kv x 5 Hammer isolateral rows 120 kg x 10, 10 110 kg x 8 100 kg x 10, 10 D. Incl. Curls 20 kg x 10 Hammer Incl. Curls 20 kg x 12 Maskin laterals 80 x 20 70 x 16
  14. Doktorens log

    Hip thrusts 70 x 5 115 x 10 Sidd. Bencurls 150 x 15 D. Suitcase holds 60 kg x 20 sek Pull-ups, parallel medium greb Kv x 10, 9, 8 Push-ups Kv x 5, 5, 5 Kv+20 kg x 5 Kv+40 kg x 5 (2010) Kv+50 kg x 12, 10 D. Pull-overs 25 kg x 15+2, 12 Maskin laterals 80 x 15 70 x 15 Pull-aparts Rød x 18, 3, 2
  15. Doktorens log

    Hip thrusts 70 x 6 110 x 15 Bencurls, ligg. Opv 130 x 12 ->110 x 2 Cable rows 20 plader x 15, 15, 15 Push-ups Kv x 5-6 sæt a 5 reps Dips Kv x 20, 18, 14 D. Incl. Curls 23 kg x 6 19 x 10 16 x 12 Maskin laterals 75 x 2 x 17-20 ish