jsc

Medlemmer
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jsc last won the day on February 11

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About jsc

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    Dr. Ål
  • Birthday 06/28/1975

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  • Køn
    Mand
  • Sted
    Odense

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  1. Doktorens log

    Suitcase holds 60 kg x 20 sek/hånd Push-ups Kv x 5 Kv+20 kg x 5 DIPS Kv x 5 Kv+20 kg x 5 Kv+30 kg x 12 Kv+25 kg x 12 Kv+20 kg x 12 Hammer iso. Rows 100 kg x 5 130 kg x 3 100 kg x 15, 13, 12 D. Incl. Curls 18 kg x 10, 10 Maskin laterals 70 x 15, 3, 3, 3, 3, 3
  2. Doktorens log

    Sidd. Bencurls 90 x 8 130 x 10, 3, 3, 3, 3, 3 Benpres+lilla elastik 110 x 12 190 x 12 250 x 20 Ligg. Bencurls 90 x 15, 5, 5 Maskinsquats 47.5 kg x 20, 5, 5, 5, 5, 5 47.5 kg x 20, 5, 5, 5, 5, 5 Pull-throughs Stakken x 10
  3. Doktorens log

    D. Suitcase hold m lateral walk 60 kg x 20 sek/hånd Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 4 Kv+50 kg x 5 Kv+60 kg x 10 Brede parallelle pull-ups Kv x 10, 8, 7, 7, 6 Maskin laterals 70 x 20, 5, 5, 3 D. Pull-overs 32 kg x 10, 10 D. Hammer curls 20 kg x 8 16 kg x 15
  4. Doktorens log

    Sidd. Bencurls 90 x 6 110 x 15, 5, 5, 5, 5, 4 Benpres + lilla elastik 130 x 12 190 x 12 250 x 12 Maskin squats 45 kg x 20, 5, 5, 5, 5, 5 45 kg x 20, 5, 5, 5, 5, 5 Alt andre forlårsøvelser suck for mine knæ (for tiden?), så for at få lidt volumen må jeg lægge endnu et myo-rep sæt på. Indtil jeg sveder blod i det første sæt, så kan jeg nedjustere igen. Ligg. Bencurls 110 x 10, 10 Pull-through Stakken x 10, 10 D. Stå. Curls 12 kg x 5 16 kg x 5 20 kg x 10
  5. Doktorens log

    Kb. Suitcase holds (hjemme) 68 kg x 30 sek Parallel pull-ups Smalle x 8 Brede x 8 Hammer iso rows 100 kg x 5 130 kg x 3 120 kg x 10 115 kg x 10 110 kg x 10 105 kg x 10 100 kg x 10 Dips Kv x 8 Kv+15 kg x 3 Kv+30 kg x 2 Kv+20 kg x 15, 13, 12, 11, 10 D. Sixways 7 kg x 8 6 kg x 9 5 kg x 8 Stå. D. Curls 16 kg x 12 K. Push-downs Stakken x 17 Færdig
  6. Doktorens log

    D. Suitcase holds 60 kg x 20sek/hånd Push-ups Kv x 10 Dips Kv x 8 Kv+15 kg x 15, 13, 12, 11, 10 K. Rows 20 plader x 10 19 plader x 10 18 plader x 10 17 plader x 10 16 plader x 10 D. Laterals 12 kg x 18, 4, 4, 4, 4, 4 H. Unilat curls 18 kg x 10 16 kg x 10 D. Pull-overs 29 kg x 15
  7. Doktorens log

    Kb. Suitcase carries 48 kg x 1 runde/hånd Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 10, 10, 10 Pull-ups Kv x 10, 9, 9, 8, 7 Maskin laterals 65 x 5, 5, 5, 3.5 K. Overhead ext Stakken x 10, 10 Stakken-10 x 10, 10 Push-downs Stakken-10 x 13, 3 D. Incl. Curls 15 kg x 5 20 kg x 8 16 kg x 8 H. Unilat. Curls 16 kg x 7
  8. Doktorens log

    Sidd. Bencurls 90 x 6 110 x 14, 4, 4, 4, 4, 4 Benpres 130 x 12 190 x 12 250 x 30 Ligg. Bencurls 110 x 12, 3, 3 Maskin squats 42.5 kg x 20, 5, 5, 5, 5, 5 Landmine dødløft +40 kg x 20 +60 kg x 20 Pull-through Stakken x 10, 10, 10, 10
  9. Doktorens log

    D. 26/6 Kb. Suitcase carries 48 kg x 1 runde/hånd Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 12 Kv+40 kg x 12 Pull-ups Kv x 10, 9, 8, 7 Maskin laterals 60 x 20, 4, 4, 4, 4, 4 D. Pull-overs 29 kg x 10, 10, D. Incl. Curls 16 kg x 10, 3, 3, 3, 3, 2 D 28/6 D. Suitcase holds 60 kg x 20 sek/hånd Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Dips Kv x 5 Kv+15 kg x 5 Kv+30 kg x 10, 10, 10, 10, 7+kv x 8 Hammer iso rows 100 kg x 5 130 kg x 4 120 kg x 12 115 kg x 12 110 kg x 10 105 kg x 10 100 kg x 10, 10 Hammer unilat curls 19 kg x 9 16 kg x 11 D. Laterals 12 kg x 15, 3, 3, 3, 3, 3
  10. Doktorens log

    Sidd Bencurls, myoreps 70 x 15, 5, 5, 5, 5, 5 Ligg. Bencurls 90 x 14, 3, 3, 3, 3 Benpres 110+3 190+3 230+3 x 30, 5, 5, 5, 5, 5 Pull-throughs Stakken x 10, 10, 10 Maskin squats, myo-reps 40 kg x 20, 5, 5, 5, 5, 5
  11. Doktorens log

    Suitcase holds 80 kg x 30 sek/hånd Hammer rows 100 kg x 4 130 kg x 10 120 kg x 10 110 kg x 12 100 kg x 12 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Dips Kv x 5 +15 kg x 5 +30 kg x 10, 10, 10 K. Rows 18 skiver x 45 sek D. Laterals 10 kg x 5 10 kg x 18, 4, 4, 4, 4, 4 H. 1-arm curls 19 kg x6/6 16 kg x 10 Suitcase holds 80 kg x 60 sek/hånd
  12. Doktorens log

    Suitcase holds 80 kg x 30 sek/hånd Smalle parallel pull-ups Kv x 8, 7, 7, 7, 7 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5, 10, 10, 8 K. Rows 20 skiver x 40 sek For tung 18 skiver x 45 sek Maskin laterals 80 x 12, 3, 3, 3, 3, 2 Push-downs Stakken x 10, 3, 3, 3, 3, 3 D. Incl. Curls 16 kg x 10 3, 3, 2 D. Pull-overs 29 kg x 10, 8 H. Curls 16 kg x 10, 8
  13. Doktorens log

    Suitcase holds 80 kg x 30 sek/hånd Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Dips Kv+10 kg x 6 Kv+25 kg x 10, 10, 10 H. Rows 100 kg x 5 130 kg x 4 120 kg x 12 110 kg x 12 100 kg x 12 K. Rows 18 x 11, 45 sek isohold i top Kabel 1-arm push-downs uden pauser 5, 3, 3, 2, 2, 1, 1, 1 D. Six-ways 6 kg x 10 5 kg x 10 4 kg x 12 D. Incl. Curls 18 kg x 10, 2, 2, 2, 2, 2 D. Laterals 10 kg x 10
  14. Doktorens log

    Suitcase carries 48 kg x 1 runde/hånd Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Kv+50 kg x 14 PR Pull-ups Kv x 10, 9, 8, 7 K. Rows 18 plader x 10, 30 sek hold i top Maskin laterals 75 kg x 16, 4, 4, 4, 4, 4 D. Pull-overs 29 kg x 12(13?), 11, 8 D. Alternate curls m hold i toppen 18 kg x 6
  15. Doktorens log

    Bencurls, Ligg. Myo-reps 70 x 6 110 x 12, 3, 3, 3, 3, 3 Benpres 110 x 12 190+1 x 12 230+1 x 30 Maskin squats, myo-reps 35 kg x 20, 5, 5, 5, 5, 5 Pull-through Stakken+10 kg x 10, 10 Stakken x 10