jsc Posted August 8, 2018 Author Report Share Posted August 8, 2018 Bencurls, sidd 130+2 x 12, 5, 4 Benpres 150 x 12 230 x 12 270 x 12 Maskin squats 60 kg x 30, 5, 5, 5, 5, 5 Smith RDL +30 kg x 10 +50 kg x 12, 10 +60 kg x 8 Pull-throughs Stakken x 15, 5 Push-ups Kv x 5 Kv+20 kg x 5 Dips Kv x 6, 20, 17 Stå. Curls 12.5 x 5 20 kg x 10, 8 Six-ways+ sidd. laterals + stå. Laterals 8 kg x 9, 6, 2 Quote Link to comment Share on other sites More sharing options...
jsc Posted August 10, 2018 Author Report Share Posted August 10, 2018 (edited) D. Suitcase holds 60 kg x 20 sek Hammer iso. Unilat. Rows 100 kg x 4 130 kg x 10/10 120 kg x 10/10 110 kg x 12/12, 10/10 Push-ups og dips Kv x 5 mellem rygøvelser, bare for at løsne op K. Rows iso-hold 18 plader x 40 sek Maskin laterals 70 x 20, 5, 5, 5, 4 Incl. Curls 12.5 kg x 5 18 kg x 11, 9, 7 Har ikke meget energi for tiden, så det bliver helt minimalistisk den næste tid og nok noget push-pull-legs orienteret, hvor jeg prøver at smide lidt let stimulus ind, til antagonisterne. Edited August 11, 2018 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted August 13, 2018 Author Report Share Posted August 13, 2018 Kb. Suitcase walks 48 kg x 1 tur/hånd Pull-ups Kv x 12, 11, 9 Push-ups Kv x 5 Kv+20 kg x 4 Kv+40 kg x 3 Kv+60 kg x 2 Kv+50 kg x 12, 10 Pec-deck Stakken x 10 Stakken-10 x 7 D. Pull-overs 29 kg x 13, 3, 2 myo-sæt 29 kg x 10, 7 Dips Kv x 10, 8 D. Six-ways +laterals 8 kg x 10 +5 Maskin laterals 60 kg x 15, 5, 5, 4 Quote Link to comment Share on other sites More sharing options...
jsc Posted August 15, 2018 Author Report Share Posted August 15, 2018 Bencurls, sidd 90 x 8 130+2 x 13, 4, 4, 3 Benpres 150 x 12 230 x 12 Maskin squats 40 kg x 10 62.5 x 30, 5, 5, 5, 5, 5 Pull-throughs Stakken x 15, 15, 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted August 16, 2018 Author Report Share Posted August 16, 2018 D. Suitcase holds 60 kg x 20 sek/side H. Iso. Rows, unilat 100 kg x 5 130 kg x 10/10 120 kg x 12/12 110 kg x 12/12 K. Row Isohold 19 plader x 40 sek 18 plader x 40 sek Straight-arm pull-downs Stakken x 8 Stakken-10 x 8 + 8 push-downs D. Incl. Curls 20 kg x 9 18 kg x 9 H. Unilat. Curls 16 kg x 12/12 Maskin laterals 70 x 3 80 x 15, 4, 4, 3 Kabel stående pres 8 plader x 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted August 25, 2018 Author Report Share Posted August 25, 2018 D. Suitcase holds 60 kg x 20 sek Push-ups, super strict Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Pull-ups, Wide, parallel pull-ups Kv x 2, 12, 10 Pec-deck Stakken x 15 (lav sædehøjde) Stakken x 12 (høj sædehøjde) PÅÅMP Pull-overs 29 kg x 12, 3, 2 27 kg x 10, 3, 3 Dips Kv x 10, 10 Havde en god pre-exhaust gående, så de var tunge og gik lige i trisserne K. Iso-hold rows 18 plader x 50 sek D: Maskin laterals 80 x 14, 4, 4, 3 D. Incl. Curls 15 x 3 20 x 10 19 x 7 Kort, men godt :) Quote Link to comment Share on other sites More sharing options...
jsc Posted August 27, 2018 Author Report Share Posted August 27, 2018 Sidd. Bencurls 70 x 5 110 x 4 130 x 3 150 x 10 130+3 x 10 130+2 x 10 130+1 x 8 45• Benpres 50 kg x 12 100 kg x 12 135 kg x 30, 5, 5, 5, 5, 5 Det her går vist ok, for så vidt angår knæene. Myo-sets indtil jeg rammer failure på 20 reps, hvis knæene vil det. 45• back raises Kv x 6 Kv+10 kg x 11, 7+Kv x 5 Ok baglårstræning. Hvis knæene (og lænden) det vil, kan benpressen blive den øvelse, jeg manglede til mine quadz Quote Link to comment Share on other sites More sharing options...
jsc Posted August 30, 2018 Author Report Share Posted August 30, 2018 D. Suitcase holds 60 kg x 20 sek Pull-ups Kv x 13, 11, 9 Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Pec-deck Stakken x (lavt sæde) x 17 Stakken x (højt sæde) x 12 D. Pull-overs 29 kg x 13, 4 26 kg x 13, 4 Dips Kv x 10, 10, 10 D. Incl. Curls 20 kg x 10, 8 D. Laterals 12 kg x 16, 5, 5, 4 D. Stå. Curls 20 kg x 8 1-arms push-downs 4 plader x 11, 3 Quote Link to comment Share on other sites More sharing options...
jsc Posted September 3, 2018 Author Report Share Posted September 3, 2018 Bencurls 90 x 4 110 x 4 130 x 2 150 x 11 130+3 x 10 130+2 x 11 Benpres 140 kg x 20, 20, 17 45• back extensions Kv x 6, 6, 6 K. Rows 18 plader x 15, 13, 11, 10, 10 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Quote Link to comment Share on other sites More sharing options...
jsc Posted September 6, 2018 Author Report Share Posted September 6, 2018 D. Suitcase holds 60 kg x 20-30 sek Push-ups Kv x 5 Kv+20 kg x 4 Kv+40 kg x 3 Kv+60 kg x 2, 6 Pull-ups Kv x 13, 11, 9, 8, 7 Pec-deck Stakken x 15, 10 Pull-overs 29 kg x 13, 3, 2 26 kg x 11, 3, 2 Dips (4020) Kv x 6, 7, 7, (654321 eccentrisk 1 concentrisk) Kv x 6 D. Incl. Curls 20 kg x 9, 8, 6 Maskin laterals 60 x 20, 5, 5, 3 D. Hammer curls 18 kg x 11, 11 D. Sixways+sidd. laterals 5 kg x 8+8 Quote Link to comment Share on other sites More sharing options...
jsc Posted September 9, 2018 Author Report Share Posted September 9, 2018 Sidd. Bencurls 90 x 6 130 x 13, 12, 11, 10, 10 Benpres 50 kg x 10 100 kg x 10 140 kg x 25, 20, 20, 18 45 grader back extension Kv x 9, 7, 6 Brede kabel rows 18 x 15 17 x 12 16 x 12 15 x 12 Push-ups Kv x 5 Kv+25 kg x 5, 5, 5 Quote Link to comment Share on other sites More sharing options...
jsc Posted September 12, 2018 Author Report Share Posted September 12, 2018 D. Suitcase holds 70 kg x 20 sek/side Pull-ups Kv x 13, 10, 10 Push-ups (3010) Kv x 5 Kv+20 kg x 4 Kv+40 kg x 3, 10, 8, 7, 6 D. Pull-overs (4020) 29 kg x 10, 7 26 kg x 8 24 kg x 8 Band skulder Rød x 17, 15, 12 D. Incl. Curls 20 kg x 8, 8 16 kg x 9 Quote Link to comment Share on other sites More sharing options...
jsc Posted September 16, 2018 Author Report Share Posted September 16, 2018 Bencurls 110 x 6 130 x 15, 13, 11, 9 Benpres 60 kg x 10 100 kg x 10 140 kg x 10 150 kg x 20, 18, 15, 13, 12 Backextension (7. Hul) Kv x 5+8, 7, 6 K. Rows, smalle 19 plader x 12, 10, 9, 8, 7 Push-ups Kv x 6 Kv+25 kg x 5 Maskin dips 12 plader x 20, 15, 12 Quote Link to comment Share on other sites More sharing options...
jsc Posted September 22, 2018 Author Report Share Posted September 22, 2018 Bencurls, Ligg 90 x 17, 15, 14, 13 Benpres 50 kg x 10 100 kg x 10 140 kg x 10 155 kg x 20, 17, 15, 13 Backextension 6. Hul Kv x 8, 8, 5 K. Rows, medium smalle 18 plader x 14, 12, 10, 9 Maskin dips 13 plader x 15, 13, 11, 10 Maskin laterals 60 x 20, 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted September 25, 2018 Author Report Share Posted September 25, 2018 D. Suitcase holds 60 kg x 30 sek/side Pull-ups (4010) Kv x 13, 10 Push-ups (4010) Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Maskin dips 13 plader x 20, 18, 16 Pec-deck Stakken x 11 Stakken - 1 plade x 10 D. Incl. Curls 20 kg x 9 18 kg x 8 16 kg x 8 Band push-downs 2 x røde x 17, 12 Band pull-aparts m horisontalt isohold Røde x 20, 20, 17 Quote Link to comment Share on other sites More sharing options...
jsc Posted September 29, 2018 Author Report Share Posted September 29, 2018 (edited) Bencurls, sidd. 90 x 6 130 x 17, 13, 10 Benpres 50 x 10 100 x 10 140 x 10 160 x 25, 20, 17 Rygstrækkere Kv x 13, 12, 10 K. Rows 18 plader x 14, 12, 11 Push-ups (4120) Kv x 5 Kv+25 kg x 10 Maskin laterals 65 x 20 D. Incl. Curls 20 kg x 10 Edited September 29, 2018 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted October 2, 2018 Author Report Share Posted October 2, 2018 Suitcase holds 60 kg x 30 sek/hånd Pull-ups Kv x 12, 9 Push-ups (4010) Kv x 5 Kv+20 kg x 3 Dips Kv x 9 Nope. Ikke endnu. Skuldrene gør stadig ondt. Venter et par pas. Indtil da: Push-ups (4010) Kv+25 kg x 10, 8 Kv+20 kg x 6 Kv+15 kg x 6 Sygt pump i mine manboobs Pull-apart Rød x 21, 18, 15, 14 D. Incl. Curls 18 kg x 11, 9 16 kg x 8-9? D. Pull-overs 29 kg x 12 26 kg x 8 24 kg x 9 D. Six-ways + D. Laterals 5 kg x 10+10 4.5 kg x 8+8 Quote Link to comment Share on other sites More sharing options...
jsc Posted October 6, 2018 Author Report Share Posted October 6, 2018 Bencurls, Ligg 90 x 20, 17, 15 Benpres 50 x 10 100 x 10 140 x 10 165 x 25, 20, 18, 18 Cable rows 18 plader x 15, 13, 11 Push-ups Kv x 5, 5 Quote Link to comment Share on other sites More sharing options...
jsc Posted October 8, 2018 Author Report Share Posted October 8, 2018 Suitcase holds 60 kg x 20 sek Pull-ups - 2 x 11, 8, 7 Push-ups (4110) Kv x 5 Kv+20 kg x 3 Kv+30 kg x 8 Kv+25 kg x 8 Kv+20 kg x 8 Kv+15 kg x 8 Kv+10 kg x 8 Pull-aparts Rød x 20, 15, 13 D. Incl. Curls 19 kg x 11 17 kg x 10 15 kg x 10 Maskin laterals 60 kg x 15, 11 Quote Link to comment Share on other sites More sharing options...
jsc Posted October 11, 2018 Author Report Share Posted October 11, 2018 Sidd. Bencurls 90 x 6 130 x 18, 15, 14 Benpres 50 x 10 100 x 10 150 x 10 170 x 25, 20, 18, 15 45 grader Backextensions Kv x 10, 10, 8 Quote Link to comment Share on other sites More sharing options...
jsc Posted October 18, 2018 Author Report Share Posted October 18, 2018 Sidd. Bencurls 90 x 6 130+1 x 16, 14 Benpres 50 x 10 100 x 10 150 x 10 175 x 25, 22 Måtte stoppe et par reps før failure i andet sæt, da der var noget, der trak i højre inderlår. Manjaña. Det går stille og roligt fremad i den her øvelse :) Pull-ups Kv x 10, 8, 7, 6 Tung og fed ovenpå efterårsferie. Og træt efter at have været vågen 17 timer. D. Pull-overs 29 kg x 13 27 kg x 10 25 kg x 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted October 22, 2018 Author Report Share Posted October 22, 2018 D. Suitcase holds 60 kg x 20 sek Pull-ups (4010) Kv x 10, 9, 7, 6 Stadig tung og fed. Men vil påstå, at jeg kører dem med meget fin form, trods alt. Push-ups (3110) Kv x 5 Kv+10 kg x 4 Kv+20 kg x 3 Kv+30 kg x 9, 8, 6 Kv+20 kg x 7 Den her øvelse føles nærmest som om, at den river brystmusklerne fra hinanden. Fed feel og pump, men jeg må holde antallet af sæt ned, af frygt for skader. Pull-aparts Grøn bred eladtik x 20, 15, 13 De gør skulderen godt efter brysttræning. Mere af dem. D. Incl. Curls 18 kg x 10, 9, 8 D. Pull-overs 29 kg x 10 27 kg x 10 25 kg x 10 Maskin laterals 60 kg x 20, 17, 13 Quote Link to comment Share on other sites More sharing options...
jsc Posted October 25, 2018 Author Report Share Posted October 25, 2018 Liggende Bencurls 70 x 6 110+1 x 15, 13, 11, 10 Benpres 50 kg x 10 100 kg x 10 150 kg x 10 180 kg x 25, 20, 15 Ondt i knæene Backextensions Kv x 6 Ondt baglåret, så måtte droppe den i dag LOrtetræning Quote Link to comment Share on other sites More sharing options...
Onkel Troels Posted October 25, 2018 Report Share Posted October 25, 2018 Åhhh, det er dejligt at se jeg ikke er den eneste der havde en lortetræning idag :-D jsc 1 Quote Link to comment Share on other sites More sharing options...
jsc Posted October 28, 2018 Author Report Share Posted October 28, 2018 Dag 1: D. Suitcase holds 60 kg x 20 sek Pull-ups (4010) Kv x 10, 8, 7, 6, 6 Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 3, 13, 10, 7 Kv+30 kg x 7 Pull-aparts Rød x 20, 12, 16 Maskin laterals 60 x 15, 13, 55 x 10 D. Incl. Curls 18 kg x 11, 9, 8 D. Pull-overs 25 kg x 13, 10, 8 Maskin laterals 55 x 16 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.