jsc Posted February 16, 2018 Author Report Share Posted February 16, 2018 Prowler Slæde+100 kg x 18/18 m Slæde+200 kg x 18/18 m Slæde+300 kg x 18/18 m x II Så var jeg smadret og det var mine skuldre også. Quote Link to comment Share on other sites More sharing options...
jsc Posted February 18, 2018 Author Report Share Posted February 18, 2018 D. 14/2 Suitcase holds 70 kg x 30/30 sek D. Flade pres 26 kg x 5 32 kg x 5 38 kg x 5 44 kg x 13 D Inverse rows (3110) Kv x 6, 6, 6, 6, 6, 6, 6, 6 Dips (2010) Kv x 8 Kv+ 2 kæder x 8, 8, 8 Kv+1 kæde x 8, 8 K. Rows 15 plader x 12 Overhead ext siddende 30 x 13 Dum. Maskin laterals 70 x 543, 543, 542 Push-downs Stakken x 10, 10, 10 D. 18/2 Suitcase carries 48 kg x 1 runde per hånd Push-ups(3010) Kv x 5 Kv+20 x 5 Kv+40 x 6, 6, 6, 6, 6 Medium grip pull-ups (3010) Kv x 6, 6, 6, 6, 6, 6, 6 K. Rows (3010) 16 plader x 8, 8, 7 Maskin laterals 75 x 543 70 x 543 65 x 542 Push-downs 70 x 10 Overhead ext 70 x 12, 10, 8 Quote Link to comment Share on other sites More sharing options...
jsc Posted February 21, 2018 Author Report Share Posted February 21, 2018 (edited) Suitcase holds 70 kg x 30/30 sek D. Flade pres 2 x 30 kg x 5 2 x 36 kg x 5 2 x 42 kg x 5 2 x 46 kg x 12 Inverse rows (3110) Kv x 8, 7, 6, 6, 5, 5 Dips (2010) Kv x 8 Kv+ 2 kæder x 8, 8, 8, 8 D. Laterals 2 x 10 kg x 20 Edited February 21, 2018 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted February 24, 2018 Author Report Share Posted February 24, 2018 Prowler Slæde x 18/18 m Slæde+100 kg x 18/18 m Slæde+300 kg x 18/18 m Slæde+400 kg x 5 m -fik kæmpe krampe i den midterste, kødfulde del af ryggen (erector spinae). Kunne bagefter godt se, at jeg er ved at blive småsyg. Chin-ups Kv x 6, 6, 6, 6, 6, 6, 6 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5, 12 Kv+25 kg x 20 Maskin laterals 80 x 54321 Overhead ext Stakken x 16 + 4 Straight arm pull-down Så hjem og have pamol :P Quote Link to comment Share on other sites More sharing options...
jsc Posted February 28, 2018 Author Report Share Posted February 28, 2018 Suitcase holds 70 kg x 30 sek/hånd Hammer rows (2010) 100 kg x 10, 8, 9, 8, 7, 7, 6 Push-ups Kv x 8 Kv+20 kg x 8 Dips (2010) Kv x 8 Kv+2 kæder x 8, 8, 8, 8, 8, 8 Maskin laterals, countdown 70 x 54321 60 x 54321 Push-down Stakken x 10 Overhead ext + pull-downs, Straight arm Stakken-5 x 12+6 Stakken-10 x 8+6 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 2, 2018 Author Report Share Posted March 2, 2018 (edited) Prowler Slæde x 18/18 lave håndtag (LH) Slæde+100 kg x 18/18 m (LH) Slæde+200 kg x 5 x 18/18 (LH ud +høje håndtag (HH) hjem). Metabolisk stress en masse både systemisk og i lårbasserne, men ikke nær så stressende for skuldrene, hvilket er nødvendigt, da den tungere træning med 300-400 kg på slæden og de høje håndtag har givet mig problemer. Ved den her kombination kan vi få mere ud af mindre vægt, og dét er ren win, når man bliver gammel og slidt :P Edited March 3, 2018 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted March 3, 2018 Author Report Share Posted March 3, 2018 Suitcase walks 48 kg x 1 runde/hånd Push-ups Kv+5 Kv+25 kg x 5 Kv+50 kg x 3, 14 Kv+40 kg x 10 Kv+30 kg x 10 Parallel pull-ups Kv x 7, 7, 7, 7, 7 D. Stå pres 22.5 kg x 3 30 kg x 8, 8 K. Rows 16 plader x 10, 10, 10 Maskin laterals, countdown 75 x 543 65 x 543 65 x 15 Overhead ext Stakken x 10 Stakken-10 kg x 8+ 5 str. Arm pull-downs Push-downs Stakken x 2-3 sæt D. Incl curls 15 kg x 10, 8 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 6, 2018 Author Report Share Posted March 6, 2018 Suitcase holds 70 kg x 30 sek/hånd Hammer rows (2010) 100 kg x 10, 10, 10, 10, Push-ups Kv x 8 Kv+25 kg x 5 Kv+50 kg x 5 Dips (2010) Kv x 8 Kv+2 kæder x 8, 8, 8 Kv x 20 Push-down m elastik Grøn x 15, 14, 13 Band pull-aparts m isohold 20, 20, 20 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 9, 2018 Author Report Share Posted March 9, 2018 Suitcase walks 48 kg x 1 runde/hånd Push-ups Kv+5 Kv+25 kg x 5 Kv+50 kg x 3, 14 Kv+40 kg x 12 Kv+30 kg x 11 Parallel pull-ups Kv x 8, 8, 8, 8, 8 K. Rows 16 plader x 10, 10 Viking pres +40 kg x 15 +20 kg x 15 Maskin laterals, countdown 75 x 12 70x 12 65 x 12 D. Pull-overs m stræk 20 kg x 12 22 kg x 12 24 kg x 9 25 kg x 7 D. Incl curls 16 kg x 10 15 kg x 8 K. Pull-downs, Straight arm 65 x 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 12, 2018 Author Report Share Posted March 12, 2018 Suitcase holds 70 kg x 30 sek/hånd Hammer rows (2010) 110 kg x 8, 8, 8 100 kg x 8, 8 Push-ups Kv x 8 Kv+20 kg x 5 Kv+40 kg x 5 Dips (2010) Kv x 8 Kv+2 kæder x 10, 10, 10, 10 Kv x 18 Pull-aparts Rød x 20, 20, 20 Overhead ext 70 x 10, 9 D. Incl curls 16 x 10, 8 15 x 8 M. Laterals 70 x 12, 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 15, 2018 Author Report Share Posted March 15, 2018 Prowler Slæde x 18/18 lave håndtag (LH) Slæde+100 kg x 18 m(LH) + 200 kg x 18 m(HH) Slæde+130 kg x 5 x 18 m(LH)+ 230 kg x 18 m(HH) Quote Link to comment Share on other sites More sharing options...
jsc Posted March 16, 2018 Author Report Share Posted March 16, 2018 Suitcase walks 48 kg x 1 runde/hånd Push-ups Kv+5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 4 Kv+60 kg x 10 Kv+50 kg x 9 Kv+40 kg x 10 God kraft i pressen i dag :) Parallel pull-ups Kv x 8, 8, 8, 8, 8, 8 - udemærkede K. Rows 16 plader x 10, 10 - sad ikke så godt i dag. Maskin laterals, 80 x 15 70x 14 60 x 15 D. Pull-overs m stræk 20 kg x 5 25 kg x 10, 10, 8, 7 D. Incl curls 16 kg x 10, 10, 8 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 19, 2018 Author Report Share Posted March 19, 2018 Suitcase holds 70 kg x 30 sek/hånd Hammer rows (2010) 110 kg x 8, 8 105 kg x 8, 8 100 kg x 8, 8 Push-ups Kv x 10 Kv+25 kg x 5 Kv+50 kg x 5 Dips (2010) Kv x 8 Kv+2 kæder x 10, 10, 10, 8, 8 Kv x 18 M. Laterals 60 x 20, 18 Pull-downs, Straight 65 x 10, 8 Overhead ext 70 x 10, 8, 8 D. Incl curls 17 kg x 10 16 x 8 15 x 6 Quote Link to comment Share on other sites More sharing options...
Onkel Troels Posted March 20, 2018 Report Share Posted March 20, 2018 Er i Odense på lørdag. Måske der skal prowles? :-D Uanset hvad påtænker jeg at gæste OBBC lidt over middag ved 13tiden. jsc 1 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 21, 2018 Author Report Share Posted March 21, 2018 Prowler Slæde+100 kg x 18 m(LH) + 200 kg x 18 m(HH) (Slæde+150 kg x 18 m(LH)+290 kg x 18 m(HH)) x 4 Gæsteoptræden af en 140 kg gut. Han var godt til at skubbe og til veje slæden ned på hjemturen. Syg prowlerflu efter bare fire arbejdssæt :D Quote Link to comment Share on other sites More sharing options...
jsc Posted March 22, 2018 Author Report Share Posted March 22, 2018 På 20/3/2018 at 21:24 , Onkel Troels skrev: Er i Odense på lørdag. Måske der skal prowles? :-D Uanset hvad påtænker jeg at gæste OBBC lidt over middag ved 13tiden. Åh det kunne være fedt. Er bare nok på ungerne der :/ Quote Link to comment Share on other sites More sharing options...
jsc Posted March 22, 2018 Author Report Share Posted March 22, 2018 (edited) DP Edited March 22, 2018 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted March 22, 2018 Author Report Share Posted March 22, 2018 Suitcase holds 70 kg x 30/30 sek Chin-ups Kv x 8, 8 N. Parallel pull-ups Kv x 7, 6, 6 Push-ups Kv+20 kg x 10 Kv+40 kg x 5 Kv+50 kg x 5 Kv+60 kg x 11 Kv+50 kg x 10 Kv+40 kg x 12 M. Laterals 70 x 20, 15 K. Rows 16 plader x 15 D. Pull-overs (bøjet-stræk) 20 kg x 5 26 kg x 10, 10, 10, 10 M. Laterals 70 x 16 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 25, 2018 Author Report Share Posted March 25, 2018 Hvad fanden er nu det? :/ Quote Link to comment Share on other sites More sharing options...
jsc Posted March 25, 2018 Author Report Share Posted March 25, 2018 BODY-BIKE Opvarmning: Kort Intervaller: 4 @ 10 sek all-out m 3, 3, 4, 4 min pause Quote Link to comment Share on other sites More sharing options...
BLACKICE Posted April 2, 2018 Report Share Posted April 2, 2018 Din log er restoret. Nu har du muligheden hvis du vil bruge den af historiske årsager jsc 1 Quote Link to comment Share on other sites More sharing options...
jsc Posted April 5, 2018 Author Report Share Posted April 5, 2018 Nå, så er min gamle log kommet op igen :) Suitcase walks 48 kg x 1 runde/hånd Push-ups Kv+ Kv+25 kg x 5 Kv+50 kg x 5 Kv+65 kg x 10 Kv+40 kg x 12 Kv+25 kg x 15 Parallel pull-ups Kv x 10, 10, 10, 10, 8 K. Rows 16 plader x 13 M. Laterals 80 x 15 75 x 13 70 x 13 D. Pull-overs m stræk 24 kg x 5 29 kg x 10, 9, 8, 7 D. Incl curls 19 kg x 10, 8 Quote Link to comment Share on other sites More sharing options...
jsc Posted April 5, 2018 Author Report Share Posted April 5, 2018 På 2/4/2018 at 20:13 , BLACKICE skrev: Din log er restoret. Nu har du muligheden hvis du vil bruge den af historiske årsager Det vil jeg da :) Quote Link to comment Share on other sites More sharing options...
jsc Posted April 8, 2018 Author Report Share Posted April 8, 2018 Suitcase holds 70 kg x 30 sek/hånd Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Dips Kv x 6 Kv+3 kæder x 8, 8 Kv+2 kæder x 10 Kv+1 kæde x 13 Kv x 13 Kørte godt i dag :) H. Rows 120 kg x 6, 6, 6, 6 110 kg x 6, 6, 6 100 kg x 8 Også ok. M. Laterals 80 x 12, 12, 10 70 kg x 10 D. Incl. Curls 12 kg x 4 16 kg x 3 20 kg x 8 19 kg x 8 17 kg x 8 Quote Link to comment Share on other sites More sharing options...
jsc Posted April 11, 2018 Author Report Share Posted April 11, 2018 (edited) Suitcase holds 80 kg x 30 sek/hånd Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 4 Kv+60 kg x 3 Kv+70 kg x 6 PR Kv+50 kg x 12 M. Parallel pull-ups Kv x 8, 8, 7, 7, 7 M. Laterals 80 x 15+3+3+3+3 m 20 sek pause D. Pull-overs m stræk 25 kg x 5 30 kg x 8, 8, 6 D. Incl hammer curls 13 kg x 4 17 kg x 3 20 kg x 10, 8 En lidt fesen omgang, men blev far igen igen i går og de sidste par nætter har ikke været lange. Men who cares :) Edited April 11, 2018 by jsc Spinderella 1 Quote Link to comment Share on other sites More sharing options...
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