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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  • Køn
    Mand
  • Sted
    Odense

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  1. Doktorens log

    Hip thrusts 60 kg x 3 100 kg x 3 140 kg x 3, 10 For tunge hip thrusts giver mig ømme knæ, så sænkede vægten og kørte strikse reps. Failure på 10 reps er ok. D. Hold 60 kg x 10sek/hånd x 2 Ligg. Bencurls (dropsæt) 130 kg x 11 -> 110 kg x 3 Pull-ups Kv x 8, 6 Kører ikke disse helt ud, da det gør ondt. Inverse rows Kv (3210) x 9, 8 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Dropsæt Kv+60 kg x 11->40 kg x 3 Kv+60 kg x 8->40 kg x 3 Maskin laterals 60 x 6 75 x 20 70 x 20 65 x 15 D. Pull-overs 27 kg x 5 29 kg x 17, 13, 10
  2. Doktorens log

    Super kort træning D. Holds 70 kg x 10 sek/hånd Pull-ups Kv(114.6 kg) x 9 Inverted rows Kv x 11, 9+5 Push-ups Kv x 5 Kv+25 kg x 4 Kv+50 kg x 3 Kv+65 kg x 2 Dropsæt Kv+75 kg x 8 Kv+50 kg x 6 Kv+50 kg x 6 Maskin laterals (Drop + rest pause) 80 kg x 20 70 kg x 16, 6 D. Pull-overs Drop sæt 26 kg x 5 34 kg x 14
  3. Doktorens log

    Hip thrusts 60 kg x 3 100 kg x 3 140 kg x 3 180 kg x 2 160 kg x 9 D. Hold 70 kg x 10sek/hånd Ligg. Bencurls (dropsæt) 130 kg x 13 ->110 kg x 3 >90 kg x 3 Inverse rows Kv (3210) x 10, 10+5 Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 4 Kv+65 kg x 3 Dropsæt Kv+75 kg x 6 Kv+50 kg x 6 Kv+25 kg x 6 Maskin laterals 70 x 20, 5, 3 D. Pull-overs 34 x 12
  4. Doktorens log

    Super kort træning D. Holds 70 kg x 10 sek/hånd Pull-ups Kv(114.5 kg) x 9 :P Inverted rows Kv x 10+5 Push-ups Kv x 5 Kv+25 kg x 5 Kv+40 kg x 5 Kv+50 kg x 5 Dropsæt Kv+65 kg (4010) x 7 -> kv+50 kg (4010) x 2 -> Kv+25 kg (4010) x 5 Maskin laterals (Drop + rest pause) 70 kg x 23 -> 60 kg x 5, 3, 3 D. Pull-overs Drop sæt 32 kg x -> 15 26 kg x 6
  5. Doktorens log

    Hip thrusts 60 kg x 4 100 kg x 3 140 kg x 3 180 kg x 10 sek hold 155 kg x 10 +15 sek isohold D. Hold 60 kg x 10sek/hånd Ligg. Bencurls (dropsæt) 130 kg x 12->110 kg x 3->90 kg x 3 Inverse rows Kv (3210) x 9, 8, 7+4 Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 5 Kv+60 kg (4010) x 9 Kv+50 kg (4010) x 9 Maskin laterals 70 x 21, 1, 1, 1, 1 D. Pull-overs 32 kg x 15
  6. Doktorens log

    Overkrop D. Holds 60 kg x 10 sek/hånd Pull-ups Kv (113.0 kg) x 10, 8 Inverse rows Kv x 9, 8 Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 5 Kv+60 kg (4010) x 8 Kv+50 kg (4010) x 10 Maskin laterals 70 x 24, 20 D. Pull-overs 32 kg x 15, 12
  7. Doktorens log

    Hip thrusts 60 kg x 3 100 kg x 3 140 kg x 3 180 kg x 2 150 kg x 13 D. Hold 60 kg x 10sek/hånd Ligg. Bencurls (dropsæt) 130 kg x 10->110 kg x 3->90 kg x 3 Pull-ups Kv x 10 Inverse rows Kv (2210) x 9+10 sek isohold Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 (Dropsæt) Kv+50 kg x 18->25 kg x 4 Maskin laterals 70 x 22, 2, 1, 1, 1, 1 D. Pull-overs 32 kg x 15
  8. Doktorens log

    Overkrop D. Holds 60 kg x 10+10 kg/hånd Pull-ups Kv (115.1 kg) x 10, 9 F.., jeg er blevet fed :P Inverse rows Kv x 8, 8, 7, 6, 30 sek isohold i toppen Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg (4010) x 10, 9, 8, 7, 6 Maskin laterals 70 x 26, 20 D. Pull-overs 32 kg x 14, 12, 10
  9. Doktorens log

    Hip thrusts 100 kg x 3 150 kg x 3 190 kg x 2 150 kg x 12, 10, 8, 7 D. Hold 60 kg x 10sek/hånd Sidd. Bencurls 150 x 13, 11 Inverse rows Kv (2210) x 8, 8 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 3, 3 Kv+60 kg x 3 Kv+70 kg x 10 Maskin laterals 80 x 24+1, 1, 1, 1, 1 D. Pull-overs 32 kg x 18
  10. Doktorens log

    D. 12/10 D. Holds 60 kg x 10+10 sek/side Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 3 Kv+50 kg (6210) x 6 Kv+50 kg (4210) x 6 Kv+50 kg (2210) x 6 Pump :D Pull-ups Kv x 11, 9 Inverse rotating handle row Kv x 8, 7, 6 Maskin laterals 80 x 18, 1, 1 70 x 18, 1, 1, 1, 1 D. Pull-overs 32 kg x 14, 13
  11. Doktorens log

    Hip thrusts 100 kg x 3 150 kg x 3 190 kg x 2 150 kg x 11, 9, 7+10 sek isohold Sidd. Bencurls 150 x 12, 10 K. Rows 17 plader x 15, 13, 13 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Kv+50 kg (6210) x 5-6? Maskin laterals 80 x 20+4 Rest pause D. Pull-overs 32 kg x 15
  12. Doktorens log

    D. Holds 60 kg x 2 sæt Pull-ups Kv x 10, 9 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 4 Kv+65 kg x 2 Kv+75 kg x 8 Kv+65 kg x 11 PR :) Kv+50 kg x 13, 10, 10 Inverse rows Kv (2012) x 9, 8, 7, 6, 6 Maskin laterals 80 x 22, 22 D. Pull-overs 32 kg x 12, 12, 11
  13. Doktorens log

    Hip thrusts 70 kg x 3 120 kg x 2 170 kg x 2 150 kg x 10, 8+10 sek isohold D. Holds 60 kg x 10/10 sek Sidd. Bencurls 130+2 x 12 130+1 x 12 130 x 10 K. Rows 16 plader x 16, 14, 12, 12 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Maskin laterals 80 x 22 D. Pull-overs 32 kg x 15
  14. Doktorens log

    D. 29/9 D. Holds 60 kg x 2 sæt Pull-ups Kv x 10, 9 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 4 Kv+65 kg x 2 Kv+75 kg x 8 Kv+65 kg x 10 Kv+50 kg x 13 Inverse rows Kv (2012) x 8, 8, 7 Maskin laterals 75 x 21 70 x 17 65 x 20 D. Pull-overs 29 x 18, ?, ?
  15. Doktorens log

    D. Holds 60 kg x 2 sæt Hip thrusts 60 kg x 4 100 kg x 2 140 kg x 2 180 kg x 2 150 kg x 10 Sidd. Bencurls 150 (4010) x 12 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 4 Kv+65 kg x 2 Dropsæt Kv+75 kg x 7->50 kg x 7->25 kg x 6 Fedt sæt :) Pull-ups Kv x 10 Inverse rows Kv (2012) x 8, 7 D. Incl. Curls 19 kg x 11 Maskin laterals 70 x 20, 5, 4, 4 D. Pull-overs 29 x 19