Vejen tilbage til stærke ben og nogenlunde stærke bryster


Martin Bahrs
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Fredag d. 05/06-2015

Jeg fik squattet i mandags, op til 1x175kg og derefter nogle femmere på 120kg.

Opvarmning:

Mobilitet

Back Squat, uden bælte:

2 x 10 @ 20kg

10 @ 70kg

5 @ 100kg

10 x 5 @ 120kg - 60 sek rest

4 x 10 @ 70kg - 30 sek rest

yeah et godt pump det gav :)

Rolling Thunder, for reps:

35 med højre hånd og 36 med venstre med 52,5kg

Dækflip, 200kg dæk:

nogle singler for at varme op

60 sek for reps: 15 reps - fint tempo.

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Mandag d. 08/06-2015

Opvarmning:

Mobilitet

Back Squat, uden bælte:

2 x 10 @ 20kg

10 @ 70kg

10 x 8 @ 110kg - 60 sek rest

3 x 10 @ 70kg - 30 sek rest

Bænkpres, pinky grip:

2 x 10 @ 20kg

10 @ 40kg

10 x 10 @ 60kg - 60 sek rest

3 x 10 @ 40kg - 30 sek rest

Inverted row, feet elevated:

10 x 12 @ BW - 60 sek rest

Puha, de korte pauser gør nas dagen efter :)

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  • 2 weeks later...

Lørdag d. 20/06-2015

Efter 5 dages øvelse i felten med nogle kilometer i benene med rygsæk på ryggen skulle der løftes lidt vægte. Jeg holdt vægten lav med vilje for at skåne kroppen mod eventuelle skavanker øvelsen skulle have påført.

Opvarmning:

grundig mobilitet

Back Squat, med 1-2 sek pause i bunden, uden bælte:

2 x 10 @ 20kg

10 @ 70kg

5 x 10 @ 100kg - 90 sek rest

3 x 10 @ 70kg - 30 sek rest, uden pause i bunden.

Bænkpres, smalt greb:

2 x 10 @ 20kg

10 @ 40kg

10 @ 50kg

5 x 10 @ 60kg

Supersettet med KB Row:

15 + 15 @ 16kg

10 + 10 @ 20kg

5 x 10 + 10 @ 24kg

20 + 20 @ 24kg

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Mandag d. 22/06-2015

Opvarmning:

Mobilitet

Dødløft:

2 x 10 @ 20kg

10 @ 70kg

5 @ 100kg

8 x 5 @ 120kg - 60 sek rest

Pull-ups, strict:

2 x 10 @ BW

Push-ups:

20

20

12 min workout:

ulige minutter: 6 pull-ups + 21,5kg

lige minutter: 20 push-ups

Pendlay Rows:

10 @ 50kg

6 x 10 @ 70kg - 60 sek rest

BB Lunges:

15 + 15 @ 40kg

3 x 20 + 20 @ 40kg - 2 min rest

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  • 3 weeks later...

Fredag d. 10/07-2015

Jeg har lavet en masse siden sidste logning, blandt andet en crossfit konkurrence som en del af et hold.

Opvarmning:

Mobilitet

Dødløft:

2 x 10 @ 20kg

2 x 10 @ 70kg

2 x 10 @ 80kg

10 @ 90kg

10 @ 100kg

10 @ 110kg

3 x 10 @ 70kg - alle pauser mellem 30-90 sekunder.

Bænkpres, smalt greb:

2 x 10 @ 20kg

2 x 10 @ 40kg

2 x 10 @ 50kg

2 x 10 @ 60kg

2 x 10 @ 70kg

KB row:

20 + 20 @ 16kg

20 + 20 @ 20kg

3 x 15 + 15 @ 24kg

Hånd over hånd slædetræk, ca 30 meter:

2 x slæde + 25kg

2 x slæde + 50kg

2 x slæde + 60kg

2 x slæde + 70kg

2 x slæde + 90kg - siddende med fodstøtte

2 x slæde + 70kg

Intervalløb:

4 x 200m - 2 min rest - mellem 2 og 3 tur måtte jeg lige på toilet, lige ved at lave det grimme i bukserne.

3 x 400m - 2 min rest

KB bottom up pres:

10 + 10 @ 12kg

10 + 10 @ 16kg

8 + 8 @ 16kg

8 + 8 @ 16kg

Og så ned og spise pizza.!

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Mandag d. 13/07-2015


Opvarmning:
Mobilitet


Back squat:
2 x 10 @ 20kg
10 @ 60kg

EMOTM 20 minutter:
Odd: 8 squat @ 100kg
Even: 6 strict T2B


Bar dips:
10 @ bw
10 @ bw + 9.5kg
10 @ bw + 13.5kg
10 @ bw + 17.5kg
10 @ bw + 21.5kg
10 @ bw + 25.5kg
10 @ bw + 9.5kg

SS med pullups:
10
10
10
10
10
10
10


Intervalløb:
6 x 400m - 2 min rest
Intervaller mellem 1.48 og 1.23


Derefter lige 5 timer i Ree Park med at vade rundt, kroppen er træt nu.

Edited by Martin Bahrs
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Onsdag d. 15/07-2015

Opvarmning:

Mobilitet

Bænkpres:

3 x 10 @ 20kg

10 @ 40kg

10 @ 60kg

Hver 1.30 i 30 minutter:

Odd: 10 Bænkpres @ 70kg

Even: 15 Body Row, fødder hævet 80cm

måtte gå på 8 reps på bænkpres og 12 reps på rows på runde 8 og 9

Finisher:

3km løb - ca 14.25 - skulle virkelig virkelig på toilet de sidste 500m, puha det var tæt på.

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Fredag d. 17/07-2015

Opvarmning:

Mobilitet

Dødløft:

5 x 10 @ 20kg - min makker var evigheder om at varme op

10 @ 60kg

10 @ 80kg

10 x 10 @ 100kg - 2 min rest mellem sæt

God volumen, og med dobbelt OH er de små næver godt trætte nu.

Workout:

You go - i go - 5 runder hver af:

10 Box jumps @ 60cm kssse

15 Hollow Rocks

2 x 9m OH walking lunges @ 20kg skive

Strict T2B:

10 - 8 - 6 - 4 - 2 reps

Er nu på Sjælland hos familie og slappe af. Der bliver måske en lettere løbetur søndag/mandag.

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Tirsdag d. 21/07-2015

Tilbage fra sjælland, dog ikke så afslappet som jeg burde være. der har været max drama fra start til slut, så jeg er træt i skallen.

Opvarmning:

Mobilitet

Back Squat, uden bælte:

3 x 10 @ 20kg

10 @ 70kg

10 @ 80kg

10 @ 90kg

10 @ 100kg

10 @ 110kg

10 @ 120kg

10 @ 110kg

10 @ 100kg

10 @ 90kg

10 @ 80kg - 2 min rest

3 x 10 @ 70kg - 1 min rest

av av mine ben nu :)

Push-ups SS KB Rows SS strict T2B:

5 sæt af: 20 / 15 + 15 @ 20kg / 10

Biceps DB Curls:

3 x 10 @ whatever (tror det var 10-15kg)

Strict Pull-ups:

5 @ BW

4 @ BW + 16kg

4 @ BW + 24kg

4 @ BW + 28kg

4 @ BW + 32kg

4 @ BW + 40kg

lidt planke til sidst:

3 x 45sek

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Mandag d. 27/07-2015

Opvarmning:

Mobilitet

Front Squat:

2 x 10 @ 20kg

10 @ 40kg

10 @ 60kg

3 x 10 @ 75kg

Back Squat:

5 x 10 @ 75kg - 1 min rest mellem sæt

Sled walk, ingen løb, tvunget gang:

800m med slæde + 50kg

Walking Lunges:

3 x 20 (10 + 10) @ 2 x 20kg KB i front rack

Godt træt i stængerne..

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Onsdag d. 29/07-2015

Opvarmning:

Mobilitet

Bænkpres, pinky:

2 x 10 @ 20kg

10 @ 40kg

5 @ 60kg

5 @ 85kg

Hver 90 sek i 30 minutter:

A: 5 Bænkpres @ 85kg

B: 5 Pull-ups @ BW + 21,5kg

Bænkpres, smalt:

12 @ 60kg

10 @ 60kg

9 @ 60kg - helt træt i armene, måtte have hjælp for at få puny 60kg fra brystet på rep nr 10.

8 + 2 @ 60kg

8 + 2 @ 60kg

Supersettet med KB Row:

15 + 15 @ 24kg

15 + 15 @ 24kg

15 + 15 @ 24kg

15 + 15 @ 24kg

15 + 15 @ 24kg

Strict T2B:

10

10

10

10

10

DB Biceps Curls:

10 + 10 @ 15kg DB's

10 + 10 @ 15kg DB's

10 + 10 @ 15kg DB's

10 + 10 @ 15kg DB's

10 + 10 @ 15kg DB's

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  • 2 weeks later...
  • 2 weeks later...

FitNotes Workout - fredag 21st august 2015

** Barbell Squat **

- 20.0 kgs x 10 reps

- 20.0 kgs x 10 reps

- 60.0 kgs x 10 reps

- 70.0 kgs x 10 reps

- 80.0 kgs x 10 reps

- 90.0 kgs x 10 reps

- 100.0 kgs x 10 reps

- 110.0 kgs x 10 reps

- 80.0 kgs x 10 reps

- 80.0 kgs x 10 reps

- 80.0 kgs x 10 reps

** Parallel Bar Triceps Dip **

- 10 reps

- 15 reps

- 15 reps

- 15 reps

- 15 reps

- 25.5 kgs x 5 reps

- 25.5 kgs x 5 reps

- 25.5 kgs x 5 reps

** Pull Up **

- 10 reps

- 10 reps

- 10 reps

- 10 reps

- 10 reps

- 25.5 kgs x 5 reps

- 25.5 kgs x 5 reps

- 25.5 kgs x 5 reps

Edited by Martin Bahrs
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FitNotes Workout - søndag 23rd august 2015

** Barbell Front Squat **

- 20.0 kgs x 10 reps

- 20.0 kgs x 10 reps

- 50.0 kgs x 10 reps

- 60.0 kgs x 10 reps

- 70.0 kgs x 10 reps

- 80.0 kgs x 10 reps

- 60.0 kgs x 10 reps

- 60.0 kgs x 10 reps

- 60.0 kgs x 10 reps

- 60.0 kgs x 10 reps

- 60.0 kgs x 10 reps

** Overhead Press **

- 20.0 kgs x 10 reps

- 20.0 kgs x 10 reps

- 40.0 kgs x 10 reps

- 40.0 kgs x 10 reps

- 40.0 kgs x 10 reps

- 50.0 kgs x 5 reps

- 50.0 kgs x 4 reps

- 50.0 kgs x 4 reps

- 50.0 kgs x 4 reps

- 50.0 kgs x 4 reps

** Pull Up **

- 9.5 kgs x 5 reps

- 5 reps

- 5 reps - towel pullups

- 9.5 kgs x 5 reps

- 5 reps

- 5 reps - towel pullups

- 9.5 kgs x 5 reps

- 5 reps

- 5 reps - towel pullups

- 9.5 kgs x 5 reps

- 5 reps

- 5 reps - towel pullups

- 9.5 kgs x 5 reps

- 5 reps

- 5 reps - towel pullups

- 17.5 kgs x 5 reps

- 21.5 kgs x 5 reps

- 25.5 kgs x 5 reps

- 29.5 kgs x 5 reps

- 33.5 kgs x 5 reps

- 37.5 kgs x 3 reps

- 19 reps

- 14 reps

- 9 reps

Edited by Martin Bahrs
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Jeg squattede i går

FitNotes Workout - torsdag 27th august 2015

** Barbell Squat **

- 20.0 kgs x 10 reps

- 20.0 kgs x 10 reps

- 60.0 kgs x 10 reps

- 80.0 kgs x 5 reps

- 100.0 kgs x 3 reps

- 120.0 kgs x 3 reps

- 130.0 kgs x 3 reps

- 140.0 kgs x 3 reps

- 150.0 kgs x 2 reps

- 155.0 kgs x 1 rep - bælte herfra

- 160.0 kgs x 1 rep

- 165.0 kgs x 1 rep

Edited by Martin Bahrs
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FitNotes Workout - fredag 28th august 2015

** Pull Up **

- 10 reps

- 9.5 kgs x 5 reps

- 5 reps

- 5 reps

- 13.5 kgs x 5 reps

- 5 reps

- 5 reps

- 17.5 kgs x 5 reps

- 5 reps

- 5 reps

- 17.5 kgs x 5 reps

- 5 reps

- 5 reps

- 17.5 kgs x 5 reps

- 5 reps

- 5 reps

- 25.5 kgs x 8 reps

** Parallel Bar Triceps Dip **

- 15 reps

- 15 reps

- 15 reps

** Push Ups **

- 25 reps

- 25 reps

- 25 reps

- 25 reps

** Dumbbell Curl **

- 17.0 kgs x 20 reps

- 17.0 kgs x 20 reps

- 17.0 kgs x 20 reps

- 17.0 kgs x 20 reps

** Towel Pull Up **

- 8 reps

- 8 reps

- 8 reps

- 8 reps

- 8 reps

Workout "Annie"

50-40-30-20-10 reps af

Double Unders

ABMAT Situps

Edited by Martin Bahrs
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FitNotes Workout - onsdag 2nd september 2015

** Barbell Squat **

- 20.0 kgs x 10 reps

- 20.0 kgs x 10 reps

- 50.0 kgs x 10 reps

- 70.0 kgs x 10 reps

- 100.0 kgs x 10 reps

- 100.0 kgs x 10 reps

- 100.0 kgs x 10 reps

- 100.0 kgs x 10 reps

- 100.0 kgs x 10 reps

** Deadlift **

- 20.0 kgs x 10 reps

- 20.0 kgs x 10 reps

- 50.0 kgs x 10 reps

- 70.0 kgs x 10 reps

- 70.0 kgs x 10 reps

- 70.0 kgs x 10 reps

- 70.0 kgs x 10 reps

- 70.0 kgs x 10 reps

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FitNotes Workout - torsdag 3rd september 2015

** Flat Barbell Bench Press **

- 20.0 kgs x 10 reps

- 20.0 kgs x 10 reps

- 30.0 kgs x 10 reps

- 40.0 kgs x 10 reps

- 50.0 kgs x 10 reps

- 60.0 kgs x 10 reps

- 70.0 kgs x 10 reps

- 70.0 kgs x 10 reps

- 70.0 kgs x 10 reps

- 70.0 kgs x 10 reps

- 70.0 kgs x 10 reps

** Dumbbell Row ** - 40 = 20 til hver arm

- 16.0 kgs x 40 reps

- 20.0 kgs x 40 reps

- 20.0 kgs x 40 reps

- 20.0 kgs x 40 reps

- 20.0 kgs x 40 reps

- 20.0 kgs x 40 reps

** Dumbbell Curl **

- 17.0 kgs x 20 reps

- 17.0 kgs x 20 reps

- 17.0 kgs x 20 reps

- 17.0 kgs x 20 reps

- 17.0 kgs x 20 reps

Edited by Martin Bahrs
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FitNotes Workout - fredag 4th september 2015

** Barbell Squat **

- 20.0 kgs x 10 reps

- 20.0 kgs x 10 reps

- 70.0 kgs x 10 reps

- 100.0 kgs x 5 reps

- 120.0 kgs x 5 reps - 120 sek rest herfra

- 120.0 kgs x 5 reps

- 120.0 kgs x 5 reps

- 130.0 kgs x 5 reps

- 130.0 kgs x 5 reps

- 130.0 kgs x 5 reps

- 70.0 kgs x 10 reps - 60-80 sek rest herfra

- 70.0 kgs x 10 reps

- 70.0 kgs x 10 reps

- 70.0 kgs x 10 reps

- 70.0 kgs x 10 reps

** Towel Pull Up **

- 10 reps

- 10 reps

- 10 reps

- 10 reps

- 10 reps

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FitNotes Workout - mandag 7th september 2015

** Barbell Squat ** - 2 min rest mellem sæt

- 20.0 kgs x 10 reps

- 20.0 kgs x 10 reps

- 60.0 kgs x 10 reps

- 70.0 kgs x 10 reps

- 80.0 kgs x 10 reps

- 90.0 kgs x 10 reps

- 100.0 kgs x 10 reps

- 110.0 kgs x 10 reps

- 120.0 kgs x 10 reps

- 110.0 kgs x 10 reps

- 100.0 kgs x 10 reps

- 90.0 kgs x 10 reps

- 80.0 kgs x 10 reps

- 70.0 kgs x 10 reps

- 60.0 kgs x 10 reps

** Dumbbell Row **

- 16.0 kgs x 40 reps

- 24.0 kgs x 40 reps

- 24.0 kgs x 40 reps

- 24.0 kgs x 40 reps

- 24.0 kgs x 40 reps

- 24.0 kgs x 40 reps

** Flat Dumbbell Bench Press **

- 12.0 kgs x 15 reps

- 16.0 kgs x 15 reps

- 16.0 kgs x 15 reps

- 16.0 kgs x 15 reps

** Push Ups **

- 20 reps

- 20 reps

- 20 reps

- 20 reps

Bum, lige under 12 tons volumen på squatten. Forudser lidt doms.

Edited by Martin Bahrs
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