jsc Posted May 8, 2019 Author Report Share Posted May 8, 2019 Hip thrusts 60 kg x 5 100 kg x 3, 15 Suitcase holds 60 kg x 20 sek/side Hammer Isolat. Rows 65 kg x 9/9, 8/8 50 kg x 15/15 Push-ups Kv x 5, 5, 5 Kv+25 kg x 5 Kv+50 kg x 3 Drop sæt Kv+50 kg x 15 -> 25 kg x 5 -> kv x 4 D. Pull-overs 26 kg x Maskin laterals 70 x 20, 5, 4 (Alt for) Sen træning, så lav volumen og høj intensitet, hvilket er det eneste, jeg orker, når jeg er for træt til at træne :P Quote Link to comment Share on other sites More sharing options...
jsc Posted May 12, 2019 Author Report Share Posted May 12, 2019 (edited) Hip thrusts 110 kg x 13 Bencurls 110 x 10 Suitcase holds 60 kg x 20 sek Push-ups Kv x 5, 5 Kv+20 kg x 5 Kv+40 kg x 4 Dips Kv x 18, 16, 15 Ring pull-ups Kv x 9, 8 F... de sucked i dag :P D. Incl. Curls 22 kg x .. 20 kg x 3 WTF - højre arm var helt off??? D. Incl. H. Curls 22 x 4->20 kg x 4? Wide k. Rows 24 plader x 12 Maskin laterals 80 x 20 totalt skod i dag. Bedre held næste gang. Edited May 12, 2019 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted May 15, 2019 Author Report Share Posted May 15, 2019 Hip thrusts 60 kg x 4 100 kg x 3, 15 D. Suitcase holds 60 kg x 20 sek Hammer isolateral rows 60 kg x 10/10, 8/8 50 kg x 10/10, 10/10 Højre side er blevet vildt slap. Måske nok effekten af undertræning, der skinner igennem? Push-ups Kv x 5, 5, 5 Kv+25 kg x 4 Kv+50 kg x 2, 15, 10, D. Pull-overs 26 kg x 15, 11 Maskin laterals 80 x 20, 3, 3, 3 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 19, 2019 Author Report Share Posted May 19, 2019 (edited) Hip thrusts 60 x 4 100 x 3, 16 Bencurls 110 x 13 D. Suitcase holds 60 kg x 20 sek/side H. Rows 60 kg x 9/9 50 kg x 13/13, 12/12, 11/11, 10/10 Push-ups Kv x 5, 5, 5 Kv+25 kg x 5 Kv+50 kg x 3 Kv+60 kg x 10 Kv+50 kg x 12, 10 D. Pull-overs 26 kg x 13, 12, 9 Maskin laterals 80 x 20 70 x 15 D. Incl. Curls 18 kg x 10 Edited May 19, 2019 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted May 23, 2019 Author Report Share Posted May 23, 2019 (edited) Hip thrusts 60 kg x 4 90 kg x 3 110 kg x 12 Bencurls 110 x 14 D. Suitcase holds 60 kg 80 kg Push-ups Kv x 5, 5, 5 Kv+25 kg x 5 Kv+50 kg x 3 Kv+65 kg x 8 Kv+50 kg x 12, 10 Pull-ups Kv x 8 W.T.F? Mine albuebøjere, specielt på højre side, er bare super ristede og slappe for tiden??!! H. Isolateral rows 50 kg x 13/13, 12/12, 11/11, 10/10 D. Pull-overs 26 kg x 13, 11, 10 Maskin laterals 70 x 21, 5, 5 Edited May 23, 2019 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted May 26, 2019 Author Report Share Posted May 26, 2019 Hip thrusts 60 kg x 5 90 kg x 3 110 kg x 14 Ligg. Bencurls 110 x 15 Suitcase holds 60 kg x 20 sek/side Pull-ups Kv x (8 :P) K. Rows 15 plader x 17, 15, 13 Brændte :D Push-ups Kv x 5, 5 Kv+25 kg x 4 Kv+50 kg x 2, 15, 12 D. Pull-overs 27 kg x 10, 10 Maskin laterals 80 kg x 17 -> 70 kg x 5, 4 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 30, 2019 Author Report Share Posted May 30, 2019 Hip thrusts 70 kg x 4 100 kg x 3 110 kg x 13 Ligg. Bencurls 130 x 8 Suitcase holds 60 kg x 10 Hammer isolateral rows 50 kg x 14/14, 12/12, 10/10, 9/9, Push-ups Kv x 5, 5 Kv+25 kg x 4 Kv+50 kg x 3 Kv+65 kg x 8 Kv+50 kg x 12 D. Pull-overs 27 kg x 10, 12 Maskin laterals 70 kg x 21, 5, 5, 5 Quote Link to comment Share on other sites More sharing options...
jsc Posted June 4, 2019 Author Report Share Posted June 4, 2019 Hip thrusts 70 kg x 4 100 kg x 2, 15 Bencurls 110+2 x 10 D. Suitcase holds 60 kg x 10 sek Cable rows 20 plader x 7 18 plader x 14 16 plader x 15 Push-ups Kv x 5, 5 Kv+25 kg x 4 Kv+50 kg x 2, 16 PR Maskin laterals 70 kg x 21, 3, 3, 3, 2 D. Pull-overs 29 kg x 14 For længe siden sidst, for lidt søvn og for meget stress, viral sygdom mm. Fik banket rust af og så kommer jeg igen :) Quote Link to comment Share on other sites More sharing options...
jsc Posted June 6, 2019 Author Report Share Posted June 6, 2019 D. Suitcase holds 60 kg x 2 x 10 sek Push-ups Kv x 5, 5 Kv+25 kg x 4 Kv+50 kg x 2 Kv+50 kg (3010) x 9 Kv+50 kg (2010) x 9 Kv+50 kg (1010) x 10 Hammer isolateral rows 50 kg x 15/15, 14/14, 13/13, 12/12, 11/11 D. Pull-overs 29 kg x 13, 10 26 kg x 10 Maskin laterals 80 x 15 70 x 15 Pull-aparts Rød x failure Ren overkropstræning = bedre overkropstræning??? :P Quote Link to comment Share on other sites More sharing options...
jsc Posted June 9, 2019 Author Report Share Posted June 9, 2019 Hip thrusts 100 kg x 15 PR Bencurls 110+2 x 12 K. Rows 20 plader x 8 18 plader x 14 16 plader x 20 Push-ups Kv x 5, 5 Kv+25 kg x 4 Kv+50 kg x 3 Kv+65 kg x 9 PR Maskin laterals 70 x 19, 5, 4 D. Pull-overs 29 kg x 16 Quote Link to comment Share on other sites More sharing options...
jsc Posted June 11, 2019 Author Report Share Posted June 11, 2019 (edited) D. Suitcase holds 60 kg 2 x 10 sek Hammer isolateral rows 50 kg x 15/15, 14/14, 13/13, 12/12, 11/11 Ikke helt restitueret hér Push-ups Kv x 5, 5, Kv+25 kg x 4 Kv+50 kg x 2 Kv+50 kg (4010) x 9 Kv+50 kg (3010) x 9 Kv+50 kg (2010) x 9 Kv+50 kg (1010) x 9 Pull-overs (3010) 29 x 12, 11, 10 Pull-aparts 2 sæt Edited June 11, 2019 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted June 14, 2019 Author Report Share Posted June 14, 2019 Hip thrusts 70 kg x 4 110 kg x 2, 10 Bencurls 110+2 x 14 D. Holds 60 kg x 10 sek K. Rows 18 plader x 15, 13 N. Pull-downs 14 plader x 12 - Meh Push-ups Kv x 5 Kv+25 kg x 4 Kv+50 kg x 2, 17 PR Maskin laterals 70 x 24, 4, 4, 4 D. Pull-overs 29 kg x 16 Quote Link to comment Share on other sites More sharing options...
jsc Posted June 17, 2019 Author Report Share Posted June 17, 2019 D. Holds 60 kg x 2 x 10 sek Push-ups Kv x 5, 5 Kv+25 kg x 4 Kv+50 x 2 Kv+50 kg (5010) x 8 Kv+50 kg (4010) x 8 Kv+50 kg (3010) x 8 Kv+50 kg (2010) x 8 Kv+50 kg (1010) x 9 Hammer rows 50 kg x 17/17, 15/15, 14/14, 12/12, 11/11 Pull-aparts Rød x 2 sæt D. Pull-overs 29 kg x 14, 12, 14 M. Laterals 70 x 18 - 60 x 5, 4 60 x ? D. Incl. Curls 15 kg x 13 Quote Link to comment Share on other sites More sharing options...
jsc Posted June 20, 2019 Author Report Share Posted June 20, 2019 Hip thrusts 70 x 4 110 x 2, 11, 10 Andet sæt sad ikke godt. Sænker vægten i andet sæt næste gang. Bencurls 110+2 x 11-110 x 2-90 x 4 D. Holds 60 kg x 10, 10 sek Kabel roning, medium greb 15 plader x 17, 15 Push-ups Kv x 5 Kv+25 kg x 4 Kv+50 kg x 2 Kv+50 kg x 18 PR Maskin laterals 70 x 25, 5, 4 D. Pull-overs 29 kg x 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted June 23, 2019 Author Report Share Posted June 23, 2019 D. Holds 60 kg x 10/10 sek H. Isolat. Rows 50 kg x 18/18, 16/16, 15/15, 14/14, 13/13 Push-ups Kv x 5 Kv+25 kg x 4 Kv+50 kg x 2 Kv+50 kg (5010) x 9 (4010) x 8 (3010) x 8 (2010) x 8 (1010) x 10 Maskin laterals 60 x 24, 5, 5, 4 D. Pull-overs 29 kg x 15, 12, D. Incl. Curls 16 kg x 12 Quote Link to comment Share on other sites More sharing options...
jsc Posted June 26, 2019 Author Report Share Posted June 26, 2019 (edited) Hip thrusts 60 kg x 4 100 kg x 2 110 kg x 12 100 kg x 12 Bencurls 110 x 12 100 x 12 D. Holds 60 kg x 10/10 sek K. Rows, brede 16 plader x 15, 13, 11 Push-ups Kv x 5 Kv+25 kg x 4 Kv+50 kg x 2 Kv+65 kg x 10 PR :) Maskin laterals 60 x 25, 5, 5, 5, 4 D. Pull-overs 29 kg x 16 Edited June 26, 2019 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted June 30, 2019 Author Report Share Posted June 30, 2019 D. Deadlift holds 60 kg x 10+10 sek H. Isolat. Rows 55 x 11/11, 10/10 50 x 12/12, 12/12 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 2 Kv+50 kg (5010) x 9 Kv+50 kg (3010) x 10 Kv+50 kg (1010) x 12 D. Pull-overs 29 kg x 15, 12, 10 D. Incl. Curls 15 kg x 15 Maskin laterals 60 x 26, 20, 17 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 4, 2019 Author Report Share Posted July 4, 2019 Hip thrusts 70 kg x 4 110 kg x 2 120 kg x 10, 10 Bencurls 90 kg x 17 D. Deadlift holds 60 kg x 10+10 kg Cable wide grip rows 16 plader x 14, 14 15 plader x 13, 12 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 2 Kv+65 kg x 10 Kv+50 kg x 14 D. Pull-overs 29 kg x 15-16? Maskin laterals 70 kg x 20, 5, 5 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 8, 2019 Author Report Share Posted July 8, 2019 (edited) D. Deadlift holds 60 kg x 10/10 sek Hammer isolaterals rows 52.5 kg x 12/12, 11/11 50 kg x 12/12, 11/11, 10/10 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 2 Kv+50 kg (6010) x 7 Kv+50 kg (4010) x 7 Kv+50 kg (2010) x 7 Kv+50 kg (1010) x 10 Pull-aparts Rød x 20 D. Incl. 15 kg x 13 Mine albueflexorer er fortsat mærkede af at bære rundt på en 15-måneders pyllergøj meget af weekenden ;oD D. Pull-overs 29 kg x 3 x 12-16 tror jeg, fik ikke talt ;P Maskin laterals 60 x 25, 22, 27 Syrebad Edited July 8, 2019 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted July 11, 2019 Author Report Share Posted July 11, 2019 Hip thrusts 70 kg x 5 110 kg x 2 120 kg x 12 110 kg x 6 Bencurls 90 kg x 15, 13 Cable rows, narrow 16 plader x 15, 13 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 2 Kv+65 kg x 9 Maskin laterals 60 x ? D. Pull-overs 30 kg x 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 13, 2019 Author Report Share Posted July 13, 2019 BODY-BIKE Opvarmning 4 all-out sprinter a 10 sek m 4, 5, 6 min pause Havde lyst til at træne eksplosiv/sprinter for at føle mig mindre gammel og det kan jeg kun holde til på cyklen i kælderen :P Quote Link to comment Share on other sites More sharing options...
jsc Posted July 14, 2019 Author Report Share Posted July 14, 2019 D. Holds 60 kg x 10/10 sek H. Rows 52.5 kg x 14/14 50 kg x 14/14 45 kg x 16/16, 15/15 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 2 Kv+50 kg (4010) x 9 Kv+50 kg (2010) x 10 Kv+50 kg (1010) x 12 Maskin laterals 70 x 22 60 x 22, 20 D. Pull-overs 30 kg x 14, 11 27 kg x 12 D. Incl. Curls 15 kg x 14, 11 Pull-aparts Rød x 1 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 17, 2019 Author Report Share Posted July 17, 2019 Hip thrusts 60 kg x 4 100 kg x 2 120 kg x 1 130 kg x 1 120 kg x (12) 14 Bencurls, ligg 110 x 12 D. Holds 60 kg x 10/10 sek Push-ups Kv x 5 Kv+25 kg x 4 Kv+50 kg x 2 Kv+50 kg (6010) x 8, 7 K. Rows, narrow 17 plader (2011) x 10 16 plader (2011) x ? 15 plader (2011) x 10 Pull-overs 30 kg (3010) x 10 30 kg (1010) x 12 Maskin laterals 60 x 20+5, 20 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 21, 2019 Author Report Share Posted July 21, 2019 (edited) D. 20/7 D. Holds 60 kg x 10/10 sek Hammer isolateral rows 55 kg x 10 50 kg x 12, 12 45 kg x 15 Push-ups Kv x 5 Kv+25 kg x 4 Kv+50 kg x 2 Kv+50 kg (2010) x 12, 9, 8, 7 D. Pull-overs 32 kg x 10 30 kg x 10 27 kg x 12 D. Incl. Curls 16 kg x (ny) 12 15 kg x 11 Maskin laterals 60 x 25, 5, 4 Var helt smadret i dag. Er startet på at cutte i mandags, men nok ikke det, der allerede gør sig gældende. Men kom afsted og gir den gas næste gang jeg er frisk :) Edited July 21, 2019 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted July 22, 2019 Author Report Share Posted July 22, 2019 Body bike Opvarmning All out sprinter x 4 @ 10 sek m 4, 5, 6 min pause Quote Link to comment Share on other sites More sharing options...
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