Doktorens log


jsc
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Hip thrusts

70 kg x 4

100 kg x 2

140 kg x 1

125 x 12

 

Bencurls, ligg

110 x 14

 

D. Holds 

60 kg x 10/10

 

Ring pull-ups

Kv (fed) x 8, 6

Åh, de bliver ikke nemmere af pause + ekstra flomme :P

 

Push-ups

Kv x 5

Kv+20 kg x 4

Kv+40 kg x 3

Kv+60 kg x 12 PR

Kv+50 kg x 12

 

K. Narrow rows

15 plader (3011) x 11, 9

 

D. Pull-overs

30 kg x 

 

Maskin laterals

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D  26/7

D. Holds

60 kg x 10/10 sek

 

Hammer isolat rows

55 kg x 13/13

50 kg x 14/14

45 kg x 17/17

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 2

Kv+50 kg (6010) x 9, 8

 

D. Pull-overs

30 kg x 14, 12

 

Maskin laterals

65 x 25, 22

 

For varmt, så kort, men godt :)

Edited by jsc
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D. Iso hold 

60 kg x 10/10 sek

 

Hammer isolateral rows

55 kg x 14/14, 13/13, 12/12

50 kg x 13/13, 12/12

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3

Kv+50 kg (6010) x 9, 8

Kv+50 kg (1010) x 12, 10

 

Pull-aparts

Rød x 2 sæt

 

Pull-overs

30 kg x 12, 12, 11

 

Maskin laterals

70 x 18

60 x 20

 

God træning i dag :)

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Hip thrusts

60 kg x 3

100 kg x 2

130 kg x 2

150 kg x 2

130 kg x 10+10 sek hold i top

 

Ligg. Bencurls

110 x 12

 

Sidd. Bencurls

130 x 12

 

Lidt forgæves forlårspjat

 

High handle trap bar DL

66 kg x 10

86 kg x 10

Jeg er et bæst. Prøver at starte den op, stille og roligt. 

 

Kosak squats til lige over parallel

Kv (4220) x 10/10

De her KUNNE være et bud på fremtidig forlårstræning?

 

 

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D. Holds

60 kg x 10/10 sek

 

Pull-ups m A90

Kv x 7, 6, 6, 6

WTF - Tung :P

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3

Kv+65 kg x 10

Kv+60 kg x 10

Kv+50 kg x 12

 

Maskin laterals

70 x 20

60 x 15

 

D. Incl. Curls

17 kg x 10

16 kg x 10 TF

 

D. Pull-overs 

30 kg x 15, 

 

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Hip thrusts

60 kg x 3

100 kg x 2

130 kg x 2

150 kg x 2

130 kg (2011)12+12 sek isohold

 

Bencurls

110+1 x 12

 

D. Isohold

60 kg x 10+10 sek

 

Hammer isolateral rows

57.5 kg x 10/10

55 kg x 10/10

50 kg x 12/12

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3

Kv+50 kg (6010) x 9

 

Maskin laterals

65 x 26

 

D. Pull-overs

32 kg x 10, 10

 

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D. Holds 

60 kg x 10/10 sek

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3

Kv+65 kg x 12

Kv+60 kg x 10

Kv+50 kg x 12 ->+25 x 4

Kv+40 kg x 12

 

Pull-ups

Kv x 8, 7, 7, 6

 

K. Rows

15 plader x 2 sæt

14 plader x 1 sæt

 

Maskin laterals

65 x 23, 20, 17

 

D. Incl. Curls

16 kg x 10, 10

15 kg x 9

 

D. Pull-overs

30 kg x 15, 12, 10

 

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D. Holds

60 kg x 10 sek x 2/hånd

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3, 3

Kv+70 kg x 8

Kv+60 kg x 10, 10

Kv+50 kg x 12

 

Pull-ups

Kv x 8, 7, 6, 6, 5

 

K. Rows

15 plader x 10

14 plader x 9

 

Maskin laterals

60 x 23, 5, 5, 5

 

D. Pull-overs

30 kg x 13

28 x 11

 

D. Incl. Curls

15 kg x 14

 

 

 

 

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D. Holds

60 kg x 10 sek hold x 2

 

Medium parallel Pull-ups

111 kg x 8, 7, 6, 7

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+60 kg x 13, 11, 10

Kv+50 kg x 11, 10

 

Cable rows, smal

(2012)

15 plader x 10, 8, 7

 

Pull-overs

30 kg x 10, 10, 

 

D. Incl. Curls

16 kg x 13

 

Maskin laterals

70 x 20

60 x 25, 23

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Hip thrusts

60 kg x 3

100 kg x 3

130 kg x 3

160 kg x 2

140 kg x 10+10 sek isohold i toppen af sidste rep

 

Bencurls, ligg (3010)

110 kg x 12, 10, 8

 

Inverse rows, roterende greb

Kv (2012) x 8, 7, 6, 5, 5

Hold nu k... jeg er slap i den her. Dét skal jeg gøre noget ved. Den skal med fremover, fast og med masser af sæt :D

 

Maskin laterals

70 x 28

60 x 24

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D. Holds

60 kg x 10/10 sek 

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 4, 3

Kv+70 kg x 9

Kv+60 kg x 12, 10

Kv+50 kg x 10, 8

 

Inverse rows w rotating handles

Kv (2012) x 8, 7, 7, 7, 6

De sidder altså godt :)

 

D. Incl. Curls

15 kg x 15, 10

 

Maskin laterals

70 x 22

60 x 12

 

D. Pull-overs 

29 kg x 14, 11, 10

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D. Holds

60 kg x 10/10 sek 

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3, 2

Kv x 65 kg x 10

Kv+60 kg x 10

Kv+50 kg x 14, 10

 

Inverse rows w rotating handles

Kv (2012) x 9, 8, 7, 7, 6

De sidder altså BARE godt :)

 

D. Incl. Curls

17 kg x 11

16 kg x 9

15 kg x 8

 

D. Pull-overs 

29 kg x 12, 10, 8

 

Maskin laterals

70 x 24

60 x 30

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Hip thrusts

60 kg x 3

100 kg x 3

140 kg x 3

170 kg x 2

140 kg x 13+10 sek isohold i toppen af sidste rep

 

Bencurls, ligg (4011)

110 kg x 11, 9

 

D. Holds

60 kg x 10 sek/hånd

 

Inverse rows, roterende håndtag

Kv (2012) x 10, 8, 7

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3, 3, 

Kv+50 kg (6010) x 10, 8

 

D. Pull-overs

29 kg x 13, 11

 

Maskin laterals

70 x 26, 20

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D. Holds

60 kg x 10/10+10/10 sek 

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3, 3

Kv+70 kg x 8

Kv+60 kg x 10

Kv+50 kg x 12

 

Inverse rows w rotating handles

Kv (2012) x 8, 7, 6, 6, 6

 

D. Pull-overs 

29 kg x 14, 12, 11

 

D. Incl. Curls

17 kg x 12

15 kg x 12 (ekstra stejl v en fejl), 10

 

Maskin laterals

70 x 22, 20, 17

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Hip thrusts

60 kg x 3

100 kg x 3

140 kg x 3

170 kg x 3

145 kg x 10+10 sek isohold

 

Bencurls, sidd. 

130 kg (4010) x 14

 

Pull-ups

Kv x 8

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3, 3

Kv+50kg (6010) x 9

 

Maskin laterals

70 kg x 25, 4, 5

 

Inverse rows

Kv x 7

 

D. Pull-overs

29 kg x 18

 

D. Incl. Curls

18 kg x 10

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Hip thrusts

60 kg x 3

100 kg x 3

140 kg x 3

170 kg x 2

145 kg x 10+15 sek isohold

 

Bencurls

150 (4010) x 10

 

Push-ups

Kv+25 kg x 5, 3

Kv+50 kg x 3, 2

Kv+70 kg x 10

Kv+50 kg x 17, 14

 

Pull-ups, rotating handle

Kv x 7, 6

 

Inverse rows

Kv x 7, 6

 

Maskin laterals

70 x 22, 17

 

D. Pull-overs

29 kg x 16, 12, 10

 

D. Incl. Curls

18 kg x 11

15 kg x 11

 

 

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Hip thrusts

60 kg x 3

100 kg x 3

140 kg x 3

180 kg x 2

150 kg x 8+15 sek iso-hold 

 

Sidd. Bencurls

150 (4010) x 11

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 3, 2

Kv+65 kg x 2

Dropsæt

Kv+75 kg x 6 ->50 kg x 5 ->25 kg x 6

 

Pull-ups

Kv x 9

 

Inverse rows

Kv (2012) x 8

 

D. Incl. Curls

19 kg x 10

 

Maskin laterals

70 x 24, 5, 5, 5

 

D. Pull-overs

29 x 16, 3

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D. Holds

60 kg x 2 sæt

 

Hip thrusts

60 kg x 4

100 kg x 2

140 kg x 2

180 kg x 2

150 kg x 10

 

Sidd. Bencurls

150 (4010) x 12

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 4

Kv+65 kg x 2

Dropsæt

Kv+75 kg x 7->50 kg x 7->25 kg x 6

Fedt sæt :)

 

Pull-ups

Kv x 10

 

Inverse rows

Kv (2012) x 8, 7

 

D. Incl. Curls

19 kg x 11

 

Maskin laterals

70 x 20, 5, 4, 4

 

D. Pull-overs

29 x 19

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D. 29/9

D. Holds

60 kg x 2 sæt

 

Pull-ups

Kv x 10, 9

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 4

Kv+65 kg x 2

Kv+75 kg x 8

Kv+65 kg x 10

Kv+50 kg x 13

 

Inverse rows

Kv (2012) x 8, 8, 7

 

Maskin laterals

75 x 21

70 x 17

65 x 20

 

D. Pull-overs

29 x 18, ?, ?

Edited by jsc
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Hip thrusts

70 kg x 3

120 kg x 2

170 kg x 2

150 kg x 10, 8+10 sek isohold

 

D. Holds

60 kg x 10/10 sek

 

 

Sidd. Bencurls

130+2 x 12

130+1 x 12

130 x 10

 

K. Rows

16 plader x 16, 14, 12, 12

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5

 

Maskin laterals

80 x 22

 

D. Pull-overs

32 kg x 15

 

Edited by jsc
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