jsc

Medlemmer
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jsc last won the day on October 8

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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

    Sidd. Bencurls 90 x 6 130+1 x 16, 14 Benpres 50 x 10 100 x 10 150 x 10 175 x 25, 22 Måtte stoppe et par reps før failure i andet sæt, da der var noget, der trak i højre inderlår. Manjaña. Det går stille og roligt fremad i den her øvelse :) Pull-ups Kv x 10, 8, 7, 6 Tung og fed ovenpå efterårsferie. Og træt efter at have været vågen 17 timer. D. Pull-overs 29 kg x 13 27 kg x 10 25 kg x 10
  2. Doktorens log

    Sidd. Bencurls 90 x 6 130 x 18, 15, 14 Benpres 50 x 10 100 x 10 150 x 10 170 x 25, 20, 18, 15 45 grader Backextensions Kv x 10, 10, 8
  3. Doktorens log

    Suitcase holds 60 kg x 20 sek Pull-ups - 2 x 11, 8, 7 Push-ups (4110) Kv x 5 Kv+20 kg x 3 Kv+30 kg x 8 Kv+25 kg x 8 Kv+20 kg x 8 Kv+15 kg x 8 Kv+10 kg x 8 Pull-aparts Rød x 20, 15, 13 D. Incl. Curls 19 kg x 11 17 kg x 10 15 kg x 10 Maskin laterals 60 kg x 15, 11
  4. Doktorens log

    Bencurls, Ligg 90 x 20, 17, 15 Benpres 50 x 10 100 x 10 140 x 10 165 x 25, 20, 18, 18 Cable rows 18 plader x 15, 13, 11 Push-ups Kv x 5, 5
  5. Doktorens log

    Suitcase holds 60 kg x 30 sek/hånd Pull-ups Kv x 12, 9 Push-ups (4010) Kv x 5 Kv+20 kg x 3 Dips Kv x 9 Nope. Ikke endnu. Skuldrene gør stadig ondt. Venter et par pas. Indtil da: Push-ups (4010) Kv+25 kg x 10, 8 Kv+20 kg x 6 Kv+15 kg x 6 Sygt pump i mine manboobs Pull-apart Rød x 21, 18, 15, 14 D. Incl. Curls 18 kg x 11, 9 16 kg x 8-9? D. Pull-overs 29 kg x 12 26 kg x 8 24 kg x 9 D. Six-ways + D. Laterals 5 kg x 10+10 4.5 kg x 8+8
  6. Doktorens log

    Bencurls, sidd. 90 x 6 130 x 17, 13, 10 Benpres 50 x 10 100 x 10 140 x 10 160 x 25, 20, 17 Rygstrækkere Kv x 13, 12, 10 K. Rows 18 plader x 14, 12, 11 Push-ups (4120) Kv x 5 Kv+25 kg x 10 Maskin laterals 65 x 20 D. Incl. Curls 20 kg x 10
  7. Doktorens log

    D. Suitcase holds 60 kg x 30 sek/side Pull-ups (4010) Kv x 13, 10 Push-ups (4010) Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Maskin dips 13 plader x 20, 18, 16 Pec-deck Stakken x 11 Stakken - 1 plade x 10 D. Incl. Curls 20 kg x 9 18 kg x 8 16 kg x 8 Band push-downs 2 x røde x 17, 12 Band pull-aparts m horisontalt isohold Røde x 20, 20, 17
  8. Doktorens log

    Bencurls, Ligg 90 x 17, 15, 14, 13 Benpres 50 kg x 10 100 kg x 10 140 kg x 10 155 kg x 20, 17, 15, 13 Backextension 6. Hul Kv x 8, 8, 5 K. Rows, medium smalle 18 plader x 14, 12, 10, 9 Maskin dips 13 plader x 15, 13, 11, 10 Maskin laterals 60 x 20, 15
  9. Doktorens log

    Bencurls 110 x 6 130 x 15, 13, 11, 9 Benpres 60 kg x 10 100 kg x 10 140 kg x 10 150 kg x 20, 18, 15, 13, 12 Backextension (7. Hul) Kv x 5+8, 7, 6 K. Rows, smalle 19 plader x 12, 10, 9, 8, 7 Push-ups Kv x 6 Kv+25 kg x 5 Maskin dips 12 plader x 20, 15, 12
  10. Doktorens log

    D. Suitcase holds 70 kg x 20 sek/side Pull-ups Kv x 13, 10, 10 Push-ups (3010) Kv x 5 Kv+20 kg x 4 Kv+40 kg x 3, 10, 8, 7, 6 D. Pull-overs (4020) 29 kg x 10, 7 26 kg x 8 24 kg x 8 Band skulder Rød x 17, 15, 12 D. Incl. Curls 20 kg x 8, 8 16 kg x 9
  11. Doktorens log

    Sidd. Bencurls 90 x 6 130 x 13, 12, 11, 10, 10 Benpres 50 kg x 10 100 kg x 10 140 kg x 25, 20, 20, 18 45 grader back extension Kv x 9, 7, 6 Brede kabel rows 18 x 15 17 x 12 16 x 12 15 x 12 Push-ups Kv x 5 Kv+25 kg x 5, 5, 5
  12. Doktorens log

    D. Suitcase holds 60 kg x 20-30 sek Push-ups Kv x 5 Kv+20 kg x 4 Kv+40 kg x 3 Kv+60 kg x 2, 6 Pull-ups Kv x 13, 11, 9, 8, 7 Pec-deck Stakken x 15, 10 Pull-overs 29 kg x 13, 3, 2 26 kg x 11, 3, 2 Dips (4020) Kv x 6, 7, 7, (654321 eccentrisk 1 concentrisk) Kv x 6 D. Incl. Curls 20 kg x 9, 8, 6 Maskin laterals 60 x 20, 5, 5, 3 D. Hammer curls 18 kg x 11, 11 D. Sixways+sidd. laterals 5 kg x 8+8
  13. Doktorens log

    Bencurls 90 x 4 110 x 4 130 x 2 150 x 11 130+3 x 10 130+2 x 11 Benpres 140 kg x 20, 20, 17 45• back extensions Kv x 6, 6, 6 K. Rows 18 plader x 15, 13, 11, 10, 10 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5
  14. Doktorens log

    D. Suitcase holds 60 kg x 20 sek Pull-ups Kv x 13, 11, 9 Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Pec-deck Stakken x (lavt sæde) x 17 Stakken x (højt sæde) x 12 D. Pull-overs 29 kg x 13, 4 26 kg x 13, 4 Dips Kv x 10, 10, 10 D. Incl. Curls 20 kg x 10, 8 D. Laterals 12 kg x 16, 5, 5, 4 D. Stå. Curls 20 kg x 8 1-arms push-downs 4 plader x 11, 3
  15. Doktorens log

    Sidd. Bencurls 70 x 5 110 x 4 130 x 3 150 x 10 130+3 x 10 130+2 x 10 130+1 x 8 45• Benpres 50 kg x 12 100 kg x 12 135 kg x 30, 5, 5, 5, 5, 5 Det her går vist ok, for så vidt angår knæene. Myo-sets indtil jeg rammer failure på 20 reps, hvis knæene vil det. 45• back raises Kv x 6 Kv+10 kg x 11, 7+Kv x 5 Ok baglårstræning. Hvis knæene (og lænden) det vil, kan benpressen blive den øvelse, jeg manglede til mine quadz