jsc Posted May 30, 2017 Author Report Share Posted May 30, 2017 Farmers 2 x 60 kg x 1 tur Push-ups Kv x 5 +20 kg x 5 +40 kg x 5 +50 kg x 8 +40 kg x 8 +30 kg x Inverse rows (3220) Kv x 6, 6, 6, 6, 6 K. Rows Hold + dynamisk Stakken+16 plader x 4 x 30 sek + 5 reps Skulder + Triceps disco Quote Link to comment Share on other sites More sharing options...
jsc Posted June 2, 2017 Author Report Share Posted June 2, 2017 (edited) Suitcase holds 50 kg x 10/10 sek 70 kg x 10/10 sek 90 kg x 20/20 sek, 10/10 sek Push-ups (3010) Kv x 7 Kv+20 kg x 5 Kv+40 kg x 5 Dips Kv x 5 Kv+10 kg x 5 Kv+20 kg x 10, 10 Kv+15 kg x 10 Kv+10 kg x 8 Kv x 15 N. Parallel pull-ups (3210) Kv x 5, 5, 5, 4, 4, 4, 3 Yates deadlifts 40 kg x 5 60 kg x 5 80 kg x 6 Den her har potentiale :))) Band push-downs Grønt x 5 sæt Band face-pull-aparts Lilla x 3 sæt Band pull-aparts Rød x 2 sæt Edited June 2, 2017 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted June 3, 2017 Author Report Share Posted June 3, 2017 Bencurls 70 x 8 90 x 8 110 x 8 130 x 8 150 x 8 130 x 8, 8 Yates deadlift 40 kg x 6 60 kg x 6 80 kg x 6 90 kg x 6 80 kg x 8 Gad ikke i dag. Quote Link to comment Share on other sites More sharing options...
jsc Posted June 6, 2017 Author Report Share Posted June 6, 2017 Farmers 2 x 60 kg x 1 tur Inverse rows (3320) Kv x 6, 6, 6, 6 Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 11 K. Rows 15 plader x 20 sek + 5 reps Stakken x 30 sek + 15 plader x 10 reps Stakken x 30 sek + 16 plader x 5 Stakken x 30 sek + 17 plader x 6 Maskin laterals 80 x 20, 15, 17, 15 Kabel Overhead ext Stakken x 15, 12, 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted June 8, 2017 Author Report Share Posted June 8, 2017 Body bike intervaller Quote Link to comment Share on other sites More sharing options...
jsc Posted June 9, 2017 Author Report Share Posted June 9, 2017 (edited) Suitcase isohold 50 kg x 10 sek 70 kg x 10 sek 90 kg x 10/10, 10/10, 10/10 sek Push-ups Kv x 5 Kv+20 kg x 4 Kv+40 kg x 3 Kv+50 kg x 2 Kv+60 kg x 2 Kv+50 kg x 8, 7 Ring Dips Kv x 16, 14 Parallel Pull-ups (3310) Smalt greb Kv x 5, 5, 5 Bredt greb Kv x 5, 5 Føj, de er slemme :D Havde kun tid til en kort omgang i dag, så skippede alt det sjove. I første omgang. Kom igen senere: Bencurls 70 x 7 90 x 7 110 x 6 130 x 5 150 x 4 170 x 3 130 x 15 Dødløft lidt eksperimenteren Disko Edited June 10, 2017 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted June 11, 2017 Author Report Share Posted June 11, 2017 Body bike intervaller Quote Link to comment Share on other sites More sharing options...
jsc Posted June 12, 2017 Author Report Share Posted June 12, 2017 Farmers 2 x 60 kg x 1 tur Inverse rows Kv x 6, 6, 6, 5, 5, 5, 5 Push-ups Kv x 5, 5 Kv+20 kg x 4 Kv+40 kg x 3 Kv+50 kg x 2 Kv+60 kg x 2 Kv+70 kg x 2 Kv+50 kg x 12 Kv+40 kg x 8 Rear delts Quote Link to comment Share on other sites More sharing options...
jsc Posted June 14, 2017 Author Report Share Posted June 14, 2017 Body Bike intervaller Quote Link to comment Share on other sites More sharing options...
jsc Posted June 15, 2017 Author Report Share Posted June 15, 2017 Suitcase isohold 50 kg x 10 sek 70 kg x 10 sek 90 kg x 10/10, 10/10 sek Push-ups Kv x 5, 5 Kv+20 kg x 4 Kv+40 kg x 3 Dips Kv x 5 Kv+10 kg x 5 Kv+20 kg x 10, 9, 8 Medium Parallel Pull-ups (3310) Kv x 5, 5, 5, 5, 5 K. Rows 16+16 x 15 sek + 5 reps 25+16 x 30 sek +5 En l.... dag, så ville primært ikke glide baglæns :P Quote Link to comment Share on other sites More sharing options...
jsc Posted June 18, 2017 Author Report Share Posted June 18, 2017 Bencurls 70 x 10 90 x 8 110 x 8 130 x 8 150 x 8 130 x 10 Trap bar high handles m squatsko 46 kg x 10 66 kg x 10 86 kg x 10 96 kg x 10 106 kg x 10 Det var en start Quote Link to comment Share on other sites More sharing options...
jsc Posted June 19, 2017 Author Report Share Posted June 19, 2017 (edited) Farmers 2 x 60 kg x 1 tur Push-ups Kv x 5, 5 Kv+20 kg x 4 Kv+40 kg x 3 Kv+60 kg x 2 Kv+75 kg x 1 Kv+50 kg x 8(?!) Kv+40 kg x 8 Kv+30 kg x 8 Inverse rows (3310) Kv x 6, 6, 6, 6, 5, 5, 5 Face-pull-aparts 3 sæt m tre sek hold i toppen Maskin laterals 80 x 13, 12 Overhead ext (3010) Stakken x 10, 10, 8 + 5 push-downs Edited June 19, 2017 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted June 21, 2017 Author Report Share Posted June 21, 2017 Body Bike Intervaller Quote Link to comment Share on other sites More sharing options...
jsc Posted June 23, 2017 Author Report Share Posted June 23, 2017 Suitcase holds 50 kg x 10/10 sek 70 kg x 10/10 sek 90 kg x 10/10 sek, 30/30 sek Push-ups Kv x 5, 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+60 kg x 5 Kv+40 kg x 9, 8 Dips Kv x 15, 12, 10, 10, 10 N. Parallel pull-ups Kv x 5, 5, 5, 4, 4, 3, 3, 3 M. Laterals 80 x 20, 15 70 x 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted June 26, 2017 Author Report Share Posted June 26, 2017 Suitcase farmers 70 kg x 1/2 tur per hånd Pull-ups, medium parallel Kv x 6 x 8 reps Push-ups Kv x 5, 5 Kv+20 kg x 5 Kv+40 kg x 5, 12, 9, 7 Kv+20 kg x 13 Inverse rows (3320) Kv x 6, 6, 6, 6 Dips Kv x 5 Kv+10 kg x 10 Kv+10 kg x 10 -> Kv x 10 Maskin laterals 60 x 7 100 x 15 -> 85 x 4 -> 70 x 4 -> 55 x 4 Smalle Overhead ext + push-downs Stakken x 10+10 Quote Link to comment Share on other sites More sharing options...
jsc Posted June 30, 2017 Author Report Share Posted June 30, 2017 Suitcase BB holds 50 kg x 10/10 sek 70 kg x 10/10 sek 90 kg x 10/10 sek 100 kg x 10/10 sek 90 kg x 20/20 sek Push-ups Kv x 5, 5 Kv+20 kg x 5 Kv+40 kg x 4 Kv+50 kg x 3 Kv+65 kg x 5 det skulle have været 60 kg Kv+50 kg x 10 Kv+30 kg x 15 Kv+20 kg x 14 Smalle Pull-ups (3110) Kv x 7, 6, 6, 6, 5 jeg er blevet fed Inverse rows Kv x 6, 6, 6 Band pull-aparts Rød x 3 x 20 Band pull-aparts m isohold Rød x 16, 15, 15, 13, 13 Band push-downs Grøn x 5 x 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 3, 2017 Author Report Share Posted July 3, 2017 Farmers 2 x 60 kg x 1 tur Push-ups Kv x 5, 5 Kv+25 kg x 5, 20, 14 (fik ekstra manuel modstand i sidste sæt :P) Kv+20 kg x 16 Kv+10 kg x 15 Inverse rows (3320) Kv x 6, 6, 6, 6, 6, 5-6 Awesome pump Overhead ext Stakken x 10, 8 Stakken-10 x 10 Stakken -20 x 10 Maskin laterals m bøjede arme 70 kg+manuel modstand i den excentrisk fase a la Meadows 70 x 10, 8 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 10, 2017 Author Report Share Posted July 10, 2017 Suitcase carries 70 kg x 1/2 tur per hånd Push-ups Kv x 5, 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 5 Kv+60 kg x 5 Kv+50 kg x 8 Kv+40 kg x 8 Kv+30 kg x 10 Kv+20 kg x 12 Inverse rows (3310) Kv x 6, 6, 6, 6, 6, 5, 5, 5 De sad godt, alle reps. Jeg er ikke gået op i vægt el gentagelser i denne, men i starten var det kun de første to til tre sæt, der sad lige i skabet. Har haft ondt i skuldrene i nogen uger pga træningen. Holdt volumen nede i fag og så kan jeg også bedre se, om det er push-ups, der er problemet i sig selv, eller om fx skuldertræningen medvirker. Quote Link to comment Share on other sites More sharing options...
jsc Posted July 14, 2017 Author Report Share Posted July 14, 2017 Suitcase holds 50 kg x 10/10 70 kg x 10/10 90 kg x 10/10 100 kg x ?/? 90 kg x 20/20 Push-ups Kv x 5, 5 Kv+20 kg x 5 Kv+40 kg x 5 Prowler Legede lidt med den. Vi må køre indenfor nu, så den skal i spil igen :) Pull-ups Kv x 10, 9, 10, 10 Dips Kv x 20, 18 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 14, 2017 Author Report Share Posted July 14, 2017 Øv ha. Knækkede en tand til aften og var (er) i temmeligt dårligt humør herefter. Min stakkels kone viste ikke hvad hun skulle gøre for at hjælpe, andet end at sende mig op og træne. Så jeg ringede til min makker Tykke Toft og tvang ham med op og prowle. Turen i centret er nok ca 18 meter Prowler Slæde x T/R Slæde+100 kg x T/R Slæde+125 kg x T/R Slæde+150 kg x T/R Slæde+175 kg x T/R Slæde+200 kg x T/R Slæde+225 kg x T/R Slæde+250 kg x T/R Slæde+275 kg x T/R Slæde+300 kg x T/R 1-hånds Swings 12 kg x 10/10 16 kg x 10/10 Get-ups +12 kg x 1/1 +16 kg x 4/4 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 18, 2017 Author Report Share Posted July 18, 2017 Suitcase carries 70 kg x 1 tur pr hånd :P Push-ups (3110) Kv x 5, 5 Kv+20 kg x 5 Kv+40 kg x 5, 5, 5, 5 Inverse rows (3320) Kv x 6, 6, 6, 5, 5 Kb. Get-ups 16 kg x 5 x 1/1 Reverse flyers 30 x 20, 20, 20 Maskin laterals 80 x 12 75 x 12 70 x 12 Band push-downs Grøn x 3 x 8 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 21, 2017 Author Report Share Posted July 21, 2017 Suitcase isohold 50 kg x 10/10 sek 70 kg x 10/10 sek 90 kg x 10/10, 30/30 sek Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Dips Kv x 5 Kv+10 kg x 5 Kv+20 kg x 10 Kv+15 kg x 10 Kv+10 kg x 10 Kv+5 kg x 10 Kv x 10 Pull-ups Kv+5 kg x 5 Kv+10 kg x 4 Kv+15 kg x 3 Kv+20 kg x 2 Kv+25 kg x 1 Kv x 12, 10 Tyrkiske get-ups, Kb 16 kg x 1/1, 1/1 20 kg x 1/1, 1/1 16 kg x 1/1 Rear maskin laterals 35 x 18, 15, 15, 12 Maskin laterals 80 x 12 75 x 12 70 x 12 65 x 12 Prowler +100 kg x 18 m +200 kg x 18 m +300 kg x 18 m +200 kg x 2 x 18 m Quote Link to comment Share on other sites More sharing options...
jsc Posted July 25, 2017 Author Report Share Posted July 25, 2017 Suitcase isohold 50 kg x 10/10 sek 70 kg x 10/10 sek 90 kg x 10/10 Push-ups (3010) Kv x 5 Kv+20 kg x 5 Kv+40 kg x 8, 7, 6, 6, 5 - 32 reps Inverted rows (3320) Kv x 5, 5, 5, 5, 5 Maskin rear flyers 40 x 12, 12, 12 Db. Floor flyers 10 kg x 12 12 kg x 10 Hvis jeg kan få dem her partner assisted, med lidt modstand i toppen, er de tæt på at kunne være en ny ynglingsøvelse for pattøjet :D Maskin laterals 80 x 12, 12, 12 Da' burn >:D Overhead ext Stakken x 10, 10, 8 + pull-overs x 6 Hyperextension (3320) Kv x 5, 5 Ryggen driller konstant for tiden. Prøver at lave disse igen med fuld kontrol. Quote Link to comment Share on other sites More sharing options...
jsc Posted July 26, 2017 Author Report Share Posted July 26, 2017 BODY-BIKE 4 intervaller @ 20 sek Quote Link to comment Share on other sites More sharing options...
jsc Posted July 27, 2017 Author Report Share Posted July 27, 2017 (edited) Suitcase isohold 50 kg x 10/10 sek 70 kg x 10/10 sek 90 kg x 30/30 sek med stropper pga skadet finger (husarbejde). Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+60 kg x 5 Kv+40 kg x 12 Kv+20 kg x 15 pump & burn Pull-ups Kv+10 kg x 5 Kv+15 kg x 4 Kv+20 kg x 3 Kv+25 kg x 2 Kv+30 kg x 1 Kv x 12 Dips (3320) Kv x 5, 6, 5 Rear laterals 40 x 15, 15, 15, 15 sidste sæt var ikke helt så købt som første, men godt pump :) Maskin laterals 80 x 12, 12, 12, 12 Straight arm pull-downs Stakken x 10, 10, 10 Edited July 27, 2017 by jsc Quote Link to comment Share on other sites More sharing options...
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