jsc Posted February 26, 2019 Author Report Share Posted February 26, 2019 Hip thrusts 70 kg x 5 110 kg x 12 Bencurls, ligg 130 kg x 14 D. Suitcase holds 60 kg x 20 sek Inverse rows Kv x 13, 12, 11, 11 Push-ups Kv x 5, 5, 5, 5, 5 Dips Kv x 15, 14, 13, 12 D. Incl. Curls 22 kg x 10 18 kg x 10 Sidd. Laterals 10 kg x 30+5, 5, 4 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 1, 2019 Author Report Share Posted March 1, 2019 (edited) Hip thrusts 70 kg x 5 110 kg x 14 Sidd. Bencurls Opvarmning 150 kg x 15 Suitcase holds 60 kg x 20 sek Ring pull-ups Kv x 10, 9, 8, 7 Push-ups Kv x 5, 5, 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+60 kg x 10 Kv+40 kg x 17 D. Pull-overs 29 kg x 14 27 kg x 12 25 kg x 11 Maskin laterals 70 x 24, 5, 5, 4 Pull-aparts rød x 27, 5, 5, 4 Edited March 2, 2019 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted March 4, 2019 Author Report Share Posted March 4, 2019 Hip thrusts 70 x 6 110 x 15 Bencurls, ligg. Opv 130 x 12 ->110 x 2 Cable rows 20 plader x 15, 15, 15 Push-ups Kv x 5-6 sæt a 5 reps Dips Kv x 20, 18, 14 D. Incl. Curls 23 kg x 6 19 x 10 16 x 12 Maskin laterals 75 x 2 x 17-20 ish Quote Link to comment Share on other sites More sharing options...
jsc Posted March 7, 2019 Author Report Share Posted March 7, 2019 Hip thrusts 70 x 5 115 x 10 Sidd. Bencurls 150 x 15 D. Suitcase holds 60 kg x 20 sek Pull-ups, parallel medium greb Kv x 10, 9, 8 Push-ups Kv x 5, 5, 5 Kv+20 kg x 5 Kv+40 kg x 5 (2010) Kv+50 kg x 12, 10 D. Pull-overs 25 kg x 15+2, 12 Maskin laterals 80 x 15 70 x 15 Pull-aparts Rød x 18, 3, 2 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 10, 2019 Author Report Share Posted March 10, 2019 Hip thrusts 60 kg x 5 100 kg x 15 Ligg bencurls Opv 130 x 13 -> 90 x 5 Push-ups Kv x 5, 5, 5 Dips Kv x 5, 5 Kv+10 kg x 15, 13, 11 + kv x 5 Hammer isolateral rows 120 kg x 10, 10 110 kg x 8 100 kg x 10, 10 D. Incl. Curls 20 kg x 10 Hammer Incl. Curls 20 kg x 12 Maskin laterals 80 x 20 70 x 16 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 13, 2019 Author Report Share Posted March 13, 2019 Hip thrusts 60 kg x 5 100 kg x 15 Sidd. Bencurls Opv 150+2 x 10 + 130 x 5 D. Suitcase holds 60 kg x 20/20 sek Pull-ups Kv x 10, 9, 8 Push-ups Kv x 5, 5, 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+60 kg x 11 PR D. Pull-overs 25 kg x 17, 13, 12 Maskin laterals 80 x 20 70 x 17 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 16, 2019 Author Report Share Posted March 16, 2019 D. 15/3 Hip-thrusts 60 kg x 5 90 kg x 4 110 kg x 10, 10 Inverse row, supinated grip BW x 5 sæt (<=13) Push-ups BW x 5, 5, 5 Dips BW x 5 BW+10 kg x 18, 16, 14 BW x 15 Laterals 70 x ?, 6, 6, 3 D. Stå. Curls 16 kg x 14 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 18, 2019 Author Report Share Posted March 18, 2019 Hip thrusts 70 x 5, 5 110 kg x 12 D. Suitcase holds 60 kg x 20 sek Push-ups Kv x 5, 5, 5 Kv+25 kg x 5 Kv+50 kg x 5 Kv+65 kg x 7 Kv+50 kg x 12 Pull-ups Kv x 10, 8, 8 Pull-aparts Rød x 20, 18 D. Pull-overs 26 kg x 15, 12, 10, 10 saaMaskin laterals 80 kg x ?, 7, 5, 3 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 20, 2019 Author Report Share Posted March 20, 2019 Hip thrusts 60 kg x 5 90 kg x 5 110 kg x 15 D. Suitcase holds 70 kg x 20 sek/side Push-ups Kv x 5, 5, 5, 5 Dips Kv x 5 Kv+15 kg x 15, 13, 11, 10 Cable n. Rows 20 plader x 11, 10 18 plader x 12, 12 D. Hammer incl. Curls 22 kg x 13 D. Incl. Curls 18 kg x 11 Pull-aparts Rød x 20 Maskin laterals 60 x 20, 4 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 24, 2019 Author Report Share Posted March 24, 2019 Hip thrusts 60 kg x 5 90 kg x 5 120 kg x 10, 10 Lidt for tung? I hvert fald dårlig feel i dag. D. Suitcase holds 60 kg x 20 sek Pull-ups, ringe Kv x 10, 10 Push-ups Kv x 5, 5 Kv+25 kg x 5 Kv+40 kg x 5 Kv+50 kg x 15 D. Incl. Curls 22 kg x 8 + 2 incl. Hammer curls D. Pull-overs 26 kg x 19 Maskin laterals 60 x 30 Pull-aparts Rød x ? Quote Link to comment Share on other sites More sharing options...
jsc Posted March 27, 2019 Author Report Share Posted March 27, 2019 (edited) Hip thrusts 60 kg x 5 80 kg x 4 100 kg x 3 110 kg x 16 Suitcase holds 70 kg x 20 sek Push-ups Kv x Dips Kv x 5 Kv+10 kg x 5 Kv+20 kg x 12 Kv+10 kg x 14, 13 C. Rows 20 plader x 11, 10 18 plader x 12, 11 16 plader x ? Sidste sæt sad bedst. Sænker vægten næsten gang for at få bedre feel. Maskin laterals 70 x 20, 5, 4 H. Curls 20 kg x 15 D. Curls 16 kg x 10 Edited March 28, 2019 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted March 30, 2019 Author Report Share Posted March 30, 2019 Hip thrusts 60 kg x 5 80 kg x 4 100 kg x 3 120 kg x 12 D. Suitcase holds 60 kg x 20 sek/side Hammer isolat. Rows 120 kg x 12/12 100 kg x 15/15, 15/15 Push-ups Kv x 5, 5, 5 Kv+25 kg x 5 Kv+50 kg x 4 Kv+60 kg x 10 Kv+50 kg x 12 D. Conc. Curls 18 kg x 9/9 D. Pull-overs 29 kg x 12, 9 Maskin laterals 70 kg x 27, 5, 5, 3 Quote Link to comment Share on other sites More sharing options...
jsc Posted April 2, 2019 Author Report Share Posted April 2, 2019 Hip thrusts 60 kg x 5 90 kg x 4 110 kg x 3 120 kg x 13 D. Suitcase holds 60 kg x 20 sek Ring pull-ups Kv x 10, 10 Push-ups Kv x 5, 5, 5, 5 Dips Kv x 5 Kv+10 kg x 5 Kv+20 kg x 15 Kv+10 kg x 16 D. Incl. Curls 22 kg x 10 D. Incl. Hammer curls 22 kg x 12 D. Pull-overs 29 kg x 15, 12 Maskin laterals 70 x 25, 5, 5, 3 Quote Link to comment Share on other sites More sharing options...
jsc Posted April 5, 2019 Author Report Share Posted April 5, 2019 (edited) Hip thrusts 70 kg x 5 100 kg x 4 125 kg x 3, 10, 1 D. Suitcase holds 60 kg x 20 sek H. Iso. Rows 65 kg x 9/9, 8/8 50 kg x 15/15 Push-ups Kv x 5, 5, 5 Kv+25 kg x 4 Kv+50 kg x 3 Kv+65 kg x 9 PR D. Pull-overs 30 kg x 12, 11, 10 D. Conc. Curls 18 kg x 8/8 Maskin laterals 80 kg x 20, 17 Lidt, men godt. Edited April 5, 2019 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted April 8, 2019 Author Report Share Posted April 8, 2019 Hip thrusts 60 kg x 5 100 kg x 4 120 kg x 3 125 kg x 11 D. Suitcase holds 60 kg x 20 sek Pull-ups Kv x 10, 10, 8 Push-ups Kv x 5, 5, 5 Kv+20 kg x 5 Dips Kv x 5 Kv+10 kg x 5 Kv+20 kg x 15, 13 Kv+10 kg x 15->kv x 4 drop sæt D. Incl. Curls 22.5 kg x 9 D. Incl. Hammer 22.5 kg x 11 Maskin laterals 80 kg x 22, 3. 70 kg x 5, 4 Pull-apart Rød x 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted April 12, 2019 Author Report Share Posted April 12, 2019 Hip thrusts 70 kg x 5 110 kg x 4 125 kg x 12 D. Suitcase holds 60 kg x 20 sek Push-ups Kv x 5, 5, 5 Kv+25 kg x 5 Kv+50 kg x 3 Kv+50 kg x 15, 12-13? Hammer Isolat. Rows 65 kg x 10/10, 9/9 50 kg x 15/15, 13/13 D. Pull-overs 32 kg x 10 29 kg x 12 26 kg x 12 D. Conc. Curls 18 kg x 9/9 Maskin laterals 80 kg x 20, 16 Pull-aparts 2 sæt Quote Link to comment Share on other sites More sharing options...
jsc Posted April 16, 2019 Author Report Share Posted April 16, 2019 D. 15/4 2019 Hip thrusts 60 kg x 5 90 kg x 3 120 kg x 2 125 kg x 13 D. Suitcase holds 60 kg x 20 sek Pull-ups Kv x 10, 10, 8 Push-ups Kv x 5, 5, 5 Kv+20 kg x 3 Kv+40 kg x 2 Dips Kv x 5 Kv+10 kg x 3 Kv+20 kg x 15, 13, 11 + kv x 5 D. Incl. Curls 23 kg x 8 - for tung :P D. Incl. Hammer curls 23 kg x 10 - også for tung ;D Smith RDL 60 kg x 10 Pull-aparts 3 sæt Maskin laterals 80 kg x 20, 20 Quote Link to comment Share on other sites More sharing options...
Onkel Troels Posted April 17, 2019 Report Share Posted April 17, 2019 Ret fornuftig pullup styrke. Når jeg selv kommer lidt over 100kg i kropsvægt så synes jeg dælme det er svært. Men så siger jeg til mig selv at Jsc laver 10ere på 105-110kgs kropsvægt og Martin Licis laver 5x10 med 150kgs kropsvægt :-D Quote Link to comment Share on other sites More sharing options...
jsc Posted April 19, 2019 Author Report Share Posted April 19, 2019 (edited) Hip thrusts 70 kg x 5 110 kg x 4 130 kg x 10 D. Suitcase holds 60 kg x 20 sek Push-ups Kv x 5, 5, 5 Kv+25 kg x 5 Kv+50 kg x 4 Kv+60 kg x 10 H. Rows 60 kg x 12/12, 12/12 50 kg x 15/15 D. Pull-overs 29 kg x 14 Maskin laterals 80 x 23 Edited April 20, 2019 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted April 19, 2019 Author Report Share Posted April 19, 2019 På 17/4/2019 at 21:18 , Onkel Troels skrev: Ret fornuftig pullup styrke. Når jeg selv kommer lidt over 100kg i kropsvægt så synes jeg dælme det er svært. Men så siger jeg til mig selv at Jsc laver 10ere på 105-110kgs kropsvægt og Martin Licis laver 5x10 med 150kgs kropsvægt :-D 110 kg er også en slags vægt at slæbe op i ringene, men det er en øvelse jeg føler jeg skal lave, for ikke at miste evnen til at slæbe mit fede korpus op :P Quote Link to comment Share on other sites More sharing options...
jsc Posted April 22, 2019 Author Report Share Posted April 22, 2019 D. 21/4 Hip thrusts 70 kg x 5 110 kg x 3 130 kg x D. Suitcase 60 kg x 20 sek/hånd Ring pull-ups Kv x 11, 9 Push-ups Kv x 5, 5, 5 Dips Kv x 5 Kv+10 kg x 5 Kv+20 kg x 16 Kv+10 kg x 16 Kv x 16 D. Incl. H. Curls 17.5 kg x 4 23 kg x 10, D. Incl. Curls 18 kg x 12 Pull-aparts Rød x 2 sæt Maskin laterals 80 x 15, 11 Quote Link to comment Share on other sites More sharing options...
jsc Posted April 24, 2019 Author Report Share Posted April 24, 2019 Hip thrusts 70 kg x 5 110 kg x 3, 10 H. Isolat. Rows 60 kg x 13/13, 12/12, 10/10, 10/10 Push-ups Kv x 5, 5, 5, 5 Kv+25 kg x 5 Kv+50 kg x 3, 15, 14 D. Pull-overs 29 kg x 13, 10 Maskin laterals 70 x 20, 17 Quote Link to comment Share on other sites More sharing options...
jsc Posted April 28, 2019 Author Report Share Posted April 28, 2019 Hip thrusts 60 kg x 5 100 kg x 3 110 kg x 11, 10 D. Suitcase holds 60 kg x 20 sek Pull-ups i ringe Kv x 10, 10 Hammer isolateral rows 60 kg x 10/10, 10/10 Push-ups Kv x 5, 5, 5 Kv+20 kg x 5 Kv+40 kg x 5 Dips (2010) Kv x 5, 15, 15, 13 D. incline curls 20 kg x 12 H. Incl. Curls 20 kg x 12 Maskin laterals 80 x 15 70 x 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 1, 2019 Author Report Share Posted May 1, 2019 Hip thrusts 60 kg x 5 80 kg x 4 100 kg x 3 110 kg x 13 Bencurls, ligg 90 x 14 D. Suitcase holds 60 kg x 20 sek Hammer isolateral rows 65 kg x 9/9, 8/8 60 kg x 10/10 Push-ups Kv x 5, 5, 5, 5 Kv+25 kg x 5 Kv+50 kg x 3, 15, 12 Rear laterals Rød x 20, 20 D. Pull-overs 29 kg x 11, 9 Maskin laterals 70 kg x 23, 4, 3 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 4, 2019 Author Report Share Posted May 4, 2019 Hip thrusts 60 kg x 4 80 kg x 3 100 kg x 2, 14 Bencurls 90 kg x 16 Suitcase holds 60 kg x 5 sek/hånd 80 kg x 5 sek/hånd Pull-ups Kv x 10, 10 Push-ups Kv x 5, 5, 5 Dips (3010) Kv x 5, 15, 13, 11 Pull-aparts Rød x 2 sæt D. Incl. Curls 20 kg x 10, 8 Maskin laterals 70 x 17, 16 Quote Link to comment Share on other sites More sharing options...
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