Nick_BB Posted March 3, 2011 Author Report Share Posted March 3, 2011 Crosstrainer: 2 minBench Presses10 x 60 kg10 x 80 kg10 x 80 kg8 x 100 kg8 x 100 kg6 x 100 kg6 x 100 kg6 x 100 kg6 x 100 kg6 x 100 kg6 x 100 kg20 x 60 kg15 x 60 kgBB Rows10 x 60 kg10 x 80 kg10 x 80 kg10 x 80 kg10 x 80 kg10 x 80 kg- uden strapsRope Pushdowns10 x 100 10 x 100 10 x 100 10 x 100 10 x 100 Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted March 4, 2011 Author Report Share Posted March 4, 2011 Efter en nat med druk + 4 timers søvn var jeg klar til at træne. Squatten blev droppet, da jeg havde lidt ondt i begge knæ(mest højre, dog). Powerwalk: 15 min@6 km/t - incline: 6@180 kcal. Front Raises15 x 3 kg10 x 6 kg10 x 6 kg10 x 6 kg10 x 6 kg10 x 6 kgDB Shoulder Presses8 x 26 kg8 x 26 kg8 x 26 kg8 x 26 kg8 x 26 kg Lateral Raises10 x 16 kg10 x 16 kg10 x 16 kg10 x 16 kg10 x 16 kg Rear Lateral Raises20 x 7 kg15 x 8 kg15 x 9 kg10 x 10 kg- mener dog, at jeg lavede endnu et sæt. Leg Extensions15 x 70 15 x 80 kg15 x 80 kg15 x 80 kg15 x 80 kgSS:'Standing Double Cable Curls(Brormand Curls)15 x 60 15 x 6010 x 7010 x 7010 x 70 Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted March 5, 2011 Author Report Share Posted March 5, 2011 Bench Presses10 x 60 kg10 x 80 kg10 x 80 kg6 x 100 kg5 x 110 kg5 x 110 kg5 x 110 kg5 x 110 kg5 x 110 kg5 x 110 kg1 x 110 kg - stoppede da jeg kunne mærke et lidt voldsomt strejk i højre bryst og tog ingen chancer. 10 x 80 kg10 x 60 kgIncline DB Presses8 x 31 kg8 x 31 kg8 x 31 kg8 x 31 kg8 x 31 kgDeadlift10 x 60 kg10 x 60 kg8 x 100 kg8 x 100 kg- kørte dårligtBB Rows15 x 60 kg5 x 90 kg6 x 90 kg PR6 x 90 kg6 x 90 kg6 x 90 kg6 x 90 kg6 x 90 kg6 x 90 kg20 x 60 kg- uden strapsChest Supported DB Rows15 x 13,5 kg PR10 x 16 kg PR10 x 16 kg10 x 16 kg10 x 16 kgSS:Rope Pushdowns15 x 8015 x 10010 x 120 PR10 x 12010 x 120 Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted March 7, 2011 Author Report Share Posted March 7, 2011 Igår:SL DL10 x 60 kg10 x 60 kg8 x 100 kg8 x 100 kg8 x 100 kg8 x 100 kg8 x 100 kg8 x 100 kg15 x 60 kgMilitary6 x 50 kg6 x 50 kg6 x 50 kg6 x 50 kg6 x 50 kg- tungt. Gay. DB Shoulder Presses12 x 21 kg8 x 21 kg10 x 21 kg12 x 21 kg12 x 21 kgLateral Raises10 x 16 kg10 x 16 kg10 x 16 kg10 x 16 kg10 x 16 kgHammer Curls13 x 15,5 kg15 x 13,5 kg Rep PR11 x 16 kg13 x 16 kg Rep PR10 x 16 kg10 x 16 kg -> 8 x 13,5 kg -> 10 x 9 kg -> 15 x 7 kg Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted March 9, 2011 Author Report Share Posted March 9, 2011 Powerwalk: 20 min@210 kcal.Bench Presses10 x 60 kg10 x 80 kg10 x 80 kg4 x 100 kg4 x 100 kg4 x 100 kg4 x 100 kgHerfra med pause på brystet:4 x 100 kg4 x 100 kg4 x 100 kg4 x 100 kg4 x 100 kg4 x 100 kgIncline DB Presses10 x 31 kg10 x 31 kg10 x 31 kg10 x 31 kg10 x 31 kgRack Pulls - 3. hul(lidt under knæet). 10 x 60 kg10 x 90 kg6 x 110 kg6 x 110 kg6 x 110 kg6 x 110 kg6 x 110 kg6 x 110 kg3 x 130 kg3 x 130 kg3 x 130 kg10 x 90 kg10 x 90 kg10 x 90 kg French Presses15 x 30 kg10 x 35 kg10 x 35 kg10 x 35 kg10 x 35 kg11 x 35 kg________________Jeg har stadig problemer med begge knæ. Fail. Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted March 14, 2011 Author Report Share Posted March 14, 2011 Torsdag d. 10/3:Powerwalk: 20 min@304 kcal.SL DL10 x 60 kg10 x 80 kg10 x 80 kg10 x 100 kg8 x 100 kg8 x 100 kg8 x 100 kg10 x 80 kgLeg Extensions15 x 8015 x 8015 x 8015 x 8015 x 80Military8 x 50 kg6 x 50 kg6 x 50 kg6 x 50 kg6 x 50 kgLateral Raises10 x 16 kg- lolHammer Curls15 x 16 kg15 x 16 kg15 x 16 kg15 x 16 kg15 x 16 kgCrunches15 x bw15 x bw15 x bw Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted March 14, 2011 Author Report Share Posted March 14, 2011 Lørdag d. 12/3I dag var der MOL-fællestræning. Masser af flotte fyre.Powerwalk: 20 min@300 kcal x 2(før + efter vægte).Bench Presses10 x 60 kg10 x 80 kg10 x 80 kg8 x 100 kg6 x 100 kg6 x 100 kg3 x 120 kg5 x 120 kg Rep PR3 x 120 kg6 x 100 kg6 x 100 kg6 x 100 kg10 x 80 kgRack Pulls - 3. hul10 x 60 kg10 x 100 kg6 x 130 kg2 x 130 kg - kunne ikke holde fast i stangen.3 x 130 kg8 x 100 kgHorizontal One Arm Cable Rows15 x 4510 x 5010 x 5010 x 50 10 x 50Hammer Curls10 x 10 kg15 x 16 kg15 x 16 kg15 x 16 kg15 x 16 kg15 x 16 kgRope Pushdowns15 x 80 10 x 10010 x 10010 x 10010 x 10010 x 100 Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted March 14, 2011 Author Report Share Posted March 14, 2011 Igår: DB Shoulder Presses10 x 21 kg8 x 26 kg8 x 26 kg8 x 26 kg8 x 26 kg8 x 26 kg8 x 26 kgLateral Raises10 x 10 kg8 x 18,5 kg Rep PR10 x 18,5 kg Rep PR10 x 18,5 kg10 x 18,5 kg10 x 18,5 kg- ved ikke, hvordan jeg lige pludelig kan løfte 10 x 18,5 kg. Rear Lateral Raises10 x 10 kg10 x 10 kg10 x 10 kg10 x 8 kg10 x 8 kgHammer Curls10 x 10 kg8 x 18,5 kg10 x 18,5 kg Rep PR7 x 21 kg PR9 x 21 kg Rep PR9 x 21 kg10 x 16 kg10 x 16 kgCrunches20 x bw20 x bw20 x bwPowerwalk: 30 min@ 460 kcal. Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted March 15, 2011 Author Report Share Posted March 15, 2011 Bench Presses10 x 60 kg10 x 80 kg 10 x 80 kgHerfra blev alle sæt kørt med pause i bunden:4 x 100 kg4 x 100 kg4 x 100 kg4 x 100 kg4 x 100 kg8 x 80 kg7 x 80 kg8 x 80 kg8 x 80 kg6 x 80 kg6 x 80 kg6 x 80 kg6 x 80 kg10 x 60 kg10 x 60 kg10 x 60 kg10 x 60 kgBB Rows10 x 60 kg10 x 60 kg8 x 90 kg7 x 90 kg8 x 90 kg8 x 90 kg6 x 90 kg6 x 90 kg15 x 60 kg 15 x 60 kgLat Pulldowns10 x 100 10 x 100 10 x 100 10 x 100Chest-Supported DB Rows10 x 16 kg10 x 16 kg10 x 16 kgFrench Presses10 x 30 kg10 x 35 kg10 x 35 kg10 x 35 kg10 x 35 kgPowerwalk: 30 min@480 kcal. Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted March 23, 2011 Author Report Share Posted March 23, 2011 Sidste uge stod i sygdommens tegn, så der blev ikke trænet bortset fra lidt lal i lørdags, hvor jeg var meget uduelig.Dagens træning:Bench Presses10 x 60 kg10 x 80 kg10 x 80 kg 6 x 100 kg6 x 100 kg6 x 100 kg6 x 100 kg6 x 100 kg6 x 100 kg6 x 100 kg6 x 100 kg6 x 100 kg6 x 100 kg10 x 60 kgIncline DB Presses6 x 36 kg6 x 31 kg6 x 31 kg7 x 31 kgBB Rows10 x 60 kg10 x 80 kg10 x 80 kg10 x 80 kg10 x 80 kg10 x 80 kg15 x 60 kg15 x 60 kgOne Arm Horizontal Cable Rows15 x 4510 x 4510 x 4510 x 45Chest-Supported DB Rows12 x 16 kg11 x 16 kgRope Pushdowns13 x 10015 x 10010 x 10011 x 10010 x 100Powerwalk: 31 min@500 kcal. Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted March 25, 2011 Author Report Share Posted March 25, 2011 I går:Leg Extentions15 x 8010 x 10010 x 10010 x 10010 x 10010 x 10010 x 10010 x 10015 x 10020 x 80SL DL10 x 60 kg10 x 60 kg10 x 80 kg10 x 80 kg10 x 80 kg8 x 100 kg6 x 100 kg6 x 100 kg6 x 100 kg8 x 100 kgDB Shoulder Presses10 x 21 kg8 x 26 kg8 x 26 kg8 x 26 kg8 x 26 kgLateral Raises10 x 16 kg10 x 16 kg10 x 16 kg10 x 16 kg10 x 16 kgHammer Curls12 x 16 kg10 x 16 kg8 x 18,5 kg8 x 18,5 kg8 x 18,5 kg11 x 16 kg12 x 16 kg20 x 11 kgPowerwalk: 31 min@500 kcal. Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted April 10, 2011 Author Report Share Posted April 10, 2011 Så kører loggen igen. Bench Presses10 x 60 kg10 x 60 kg10 x 80 kg10 x 80 kg6 x 100 kg6 x 100 kg6 x 100 kg6 x 100 kg6 x 100 kg6 x 100 kg6 x 100 kg6 x 100 kg25 x 60 kgIncline DB Presses6 x 31 kg6 x 31 kg6 x 31 kg6 x 31 kg6 x 31 kgCrunches20 x bw20 x bwLøb/powerwalk: 30 min@500 kcal. Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted April 11, 2011 Author Report Share Posted April 11, 2011 Rack Pulls - 3. hul10 x 60 kg10 x 80 kg10 x 80 kg10 x 100 kg10 x 100 kg10 x 100 kg5 x 120 kg6 x 120 kg5 x 140 kg - straps5 x 140 kg - straps5 x 140 kg - straps5 x 140 kg - straps5 x 140 kg - straps5 x 140 kg - straps10 x 100 kg - strapsChest Supported DB Rows10 x 18,5 kg10 x 18,5 kg10 x 18,5 kg10 x 18,5 kg10 x 18,5 kgFrench Presses10 x 30 kg10 x 35 kg10 x 35 kg10 x 35 kg10 x 35 kg Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted April 13, 2011 Author Report Share Posted April 13, 2011 Hack Squat10 x 14010 x 2008 x 240 - kramte i inderlår, lol8 x 2408 x 240SL DL10 x 60 kg10 x 80 kg10 x 80 kg10 x 80 kg10 x 80 kg10 x 80 kgLeg Extensions10 x 100 13 x 100 10 x 10010 x 10010 x 100SS:Calf Raises15 x 4013 x 4015 x 4015 x 4015 x 40Military10 x 30 kg8 x 50 kg8 x 50 kg8 x 50 kg8 x 50 kgShoulder Presses8 x 26 kg8 x 26 kg8 x 26 kg8 x 26 kg8 x 26 kgLateral Raises10 x 16 kg10 x 16 kg10 x 16 kg10 x 16 kg10 x 16 kgRear Lateral Raises10 x 11 kg10 x 11 kg10 x 11 kg10 x 11 kg10 x 11 kgHammer Curls15 x 11 kg8 x 18,5 kg8 x 18,5 kg8 x 18,5 kg10 x 18,5 kg8 x 18,5 kg10 x 16 kg 10 x 16 kg15 x 16 kgLøbebånd: Denne gang med spurts. 30 min @ 380 kcal.____________Rigtig god træning, der dog tog lidt for lang tid. Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted April 16, 2011 Author Report Share Posted April 16, 2011 Torsdag d. 14:Bench Presses10 x 60 kg10 x 80 kg6 x 100 kg6 x 100 kg3 x 120 kg3 x 120 kg3 x 120 kg3 x 120 kg3 x 120 kg8 x 100 kgIncline Dumbbell Presses6 x 36 kg7 x 36 kg6 x 36 kg6 x 36 kg6 x 36 kg Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted April 16, 2011 Author Report Share Posted April 16, 2011 Rack Pulls - 3. hul10 x 60 kg10 x 100 kg10 x 100 kg5 x 120 kg5 x 120 kg5 x 140 kg - straps8 x 140 kg - straps8 x 140 kg - straps20 x 100 kg - fuck - straps20 x 100 kg - fuck - strapsSumo Deadlift8 x 60 kg8 x 60 kg5 x 100 kg5 x 100 kg5 x 100 kg5 x 100 kgChest-Supported Ez Rows10 x 30 kg10 x 50 kg10 x 50 kg10 x 50 kgFrench Presses8 x 40 kg8 x 40 kg8 x 40 kg8 x 40 kg8 x 40 kg Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted April 25, 2011 Author Report Share Posted April 25, 2011 Fik ikke logget sidste uges træning, men det var generelt lidt sølle, så det går nok.Nå, men jeg var lige nede i centret efter lukketid og lave cardio - dog var jeg ikke alene; der var et par af de sædvanlige mennesker til stede :)Powerwalk: 2 x 30 min. Samlet 860 kcal. Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted April 27, 2011 Author Report Share Posted April 27, 2011 I går:Bench Presses10 x 60 kg10 x 80 kg6 x 100 kg6 x 100 kg6 x 100 kg3 x 110 kg3 x 110 kg3 x 110 kg3 x 110 kg3 x 110 kg3 x 110 kg8 x 80 kgIncline DB Presses6 x 36 kg8 x 31 kg8 x 31 kg8 x 31 kgRack Pulls - 3. hul10 x 60 kg8 x 100 kg8 x 100 kg6 x 120 kg6 x 120 kg4 x 150 kg - straps PR6 x 150 kg - straps PR6 x 150 kg - straps10 x 120 kg - strapsWG Cable Rows10 x 50 10 x 60 10 x 6010 x 6010 x 60 Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted April 27, 2011 Author Report Share Posted April 27, 2011 Hack Squat10 x 1608 x 2408 x 2408 x 2406 x 300 6 x 30010 x 300 Rep PR10 x 30010 x 30015 x 200SL DL10 x 60 kg10 x 80 kg6 x 100 kg - straps6 x 100 kg - straps6 x 100 kg - strapsShoulder DB Presses10 x 11 kg6 x 28,5 kg8 x 28,5 kg10 x 28,5 kg Rep PR6 x 28,5 kg6 x 28,5 kgLateral Raises10 x 16 kg10 x 16 kg10 x 16 kg10 x 16 kg10 x 16 kgEz Curls10 x 35 kg10 x 35 kg12 x 35 kg13 x 35 kgSS:French Presses10 x 35 kg10 x 35 kg10 x 35 kg10 x 35 kgMener dog jeg lavede endnu et sæt i de sidste to øvelser, men er ikke sikker. Powerwalk: 31 min@500 kcal. Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted May 3, 2011 Author Report Share Posted May 3, 2011 Træningen fra i lørdags, hvor jeg desuden fyldte 20 :))Begge skuldre var irriterede, så skruede ned for vægtene til fordel for flere reps.2 sæt rotator cuff.Bench Presses10 x 60 kg10 x 80 kg10 x 80 kg10 x 80 kg15 x 60 kg15 x 60 kg15 x 60 kg15 x 60 kg15 x 60 kg15 x 60 kg15 x 60 kg15 x 60 kg15 x 60 kg15 x 60 kg15 x 60 kgIncline DB Presses10 x 21 kg10 x 21 kg10 x 21 kg10 x 21 kg10 x 21 kgMere blev det ikke til. Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted May 3, 2011 Author Report Share Posted May 3, 2011 Dagens træning:Skulle have startet ud med brysttræningen, men højre forskulder er stadig irriteret, så det blev til ca. 4-5 sæt rotator cuff i stedet. Rack Pulls - 3. hul10 x 60 kg10 x 100 kg10 x 100 kg5 x 120 kg6 x 120 kgHerfra straps:8 x 150 kg10 x 150 kg Rep PR10 x 150 kg8 x 150 kg10 x 150 kg 15 x 120 kg- Efter det næstsidste sæt havde jeg det lidt dårligt og rystede endda lidt. Awesome.One Arm Horizontal Cable Rows15 x 4010 x 4510 x 4510 x 4510 x 45 Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted May 4, 2011 Author Report Share Posted May 4, 2011 Min højre forskulder fucker stadig og vil ikke risikere en skade, så holder pause fra (tung) pressetræning i 1-2 uger afhængigt af, hvordan skulderen føles. Det giver plads til øget fokus på rygtræning og blandet "rehab" af skuldrene. Det er muligvis balancen mellem mine skuldertræninger og rygtræninger, der kan være synderen - træner mere bryst end ryg, da jeg elsker at bænke. Men det må der laves om på. Altså ikke at jeg ikke længere skal elske at bænke, men at jeg skal træne mere ryg. Dagens træning bød på guns. Karl Æg var(/er) pormed og der var en masse styrkeløftere til stede. DB Curls10 x 16 kg8 x 18,5 kg10 x 18,5 kg10 x 18,5 kg15 x 16 kgRope Pushdowns10 x 100 15 x 8015 x 8015 x 8015 x 80Seated DB Curls10 x 10 kg10 x 10 kg15 x 10 kg15 x 10 kgJeg har seriøse DOMS i traps fra i går og har allerede DOMS i biceps. Super. Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted May 6, 2011 Author Report Share Posted May 6, 2011 I går:Barbell Squat8 x 60 kg6 x 80 kg6 x 80 kg6 x 80 kg8 x 80 kg- fuck de revGlute Ham Raises - blue band8810105- fuck de rev.Powerwalk: 30 min@400 kcal. Quote Link to comment Share on other sites More sharing options...
Nick_BB Posted May 7, 2011 Author Report Share Posted May 7, 2011 Reps of d00mDB Shoulder Presses25 x 8 kg25 x 8 kg25 x 8 kg25 x 8 kg25 x 8 kgLateral Raises20 x 8 kg20 x 8 kg20 x 8 kg20 x 8 kg20 x 8 kgFront Raises20 x 6 kg20 x 6 kg20 x 6 kg20 x 6 kg20 x 6 kgRear Lateral Raises15 x 6 kg15 x 6 kg15 x 6 kg15 x 6 kg15 x 6 kgV-Bar Pushdowns25 x 4025 x 4025 x 4025 x 4025 x 40Reserve Pushdowns25 x 25 25 x 25 25 x 25 25 x 25 25 x 25Hammer Curls25 x 10 kg25 x 10 kg25 x 10 kg25 x 10 kg25 x 10 kg- Herefter var mine arme ved at falde af. Crunches201515Cardio: 15-20 minutter@spark på sandsæk. Quote Link to comment Share on other sites More sharing options...
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