jsc Posted July 23, 2019 Author Report Share Posted July 23, 2019 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 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 28, 2019 Author Report Share Posted July 28, 2019 (edited) 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 August 1, 2019 by jsc . Quote Link to comment Share on other sites More sharing options...
jsc Posted July 31, 2019 Author Report Share Posted July 31, 2019 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 :) Quote Link to comment Share on other sites More sharing options...
jsc Posted August 2, 2019 Author Report Share Posted August 2, 2019 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? Quote Link to comment Share on other sites More sharing options...
jsc Posted August 5, 2019 Author Report Share Posted August 5, 2019 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, Quote Link to comment Share on other sites More sharing options...
jsc Posted August 8, 2019 Author Report Share Posted August 8, 2019 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 Quote Link to comment Share on other sites More sharing options...
jsc Posted August 12, 2019 Author Report Share Posted August 12, 2019 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 Quote Link to comment Share on other sites More sharing options...
jsc Posted August 13, 2019 Author Report Share Posted August 13, 2019 Hip thrusts 60 kg x 4 100 kg x 2 130 kg x 2 150 kg x 2 130 kg x 14 Ligg. Bencurls 110+2 x 8 -> 110 x 4 Sidd. Bencurls 110 x 11 Trap bar DL, High handle 66 kg x 10 96 kg x 10 Hallo? De var gode :O Quote Link to comment Share on other sites More sharing options...
jsc Posted August 17, 2019 Author Report Share Posted August 17, 2019 BODY BIKE OPVARMNING INTERVALLER 4 x 10 sek hvert 5 min All-out Quote Link to comment Share on other sites More sharing options...
jsc Posted August 18, 2019 Author Report Share Posted August 18, 2019 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 Quote Link to comment Share on other sites More sharing options...
jsc Posted August 20, 2019 Author Report Share Posted August 20, 2019 Hip thrusts 60 kg x 3 100 kg x 2 130 kg x 2 160 kg x 2 135 kg x 12 Bencurls, sidd 130 x 12, 10, 8 Trap bar DL 66 kg x 10 96 kg x 10 106 kg x 10 Hammer isolateral rows 55 kg x 12/12, 10/10 50 kg x 12/12 Quote Link to comment Share on other sites More sharing options...
jsc Posted August 23, 2019 Author Report Share Posted August 23, 2019 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 Quote Link to comment Share on other sites More sharing options...
jsc Posted August 26, 2019 Author Report Share Posted August 26, 2019 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 Quote Link to comment Share on other sites More sharing options...
jsc Posted August 29, 2019 Author Report Share Posted August 29, 2019 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 Quote Link to comment Share on other sites More sharing options...
jsc Posted August 30, 2019 Author Report Share Posted August 30, 2019 Hip thrusts 60 kg x 3 100 kg x 3 130 kg x 3 160 kg x 2 140 kg x 12+10 sek isohold i toppen af sidste rep Bencurls, ligg (3010) 110 kg x 14, 11, 9 Quote Link to comment Share on other sites More sharing options...
jsc Posted September 2, 2019 Author Report Share Posted September 2, 2019 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 Quote Link to comment Share on other sites More sharing options...
jsc Posted September 5, 2019 Author Report Share Posted September 5, 2019 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 Quote Link to comment Share on other sites More sharing options...
jsc Posted September 9, 2019 Author Report Share Posted September 9, 2019 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 Quote Link to comment Share on other sites More sharing options...
jsc Posted September 12, 2019 Author Report Share Posted September 12, 2019 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 Quote Link to comment Share on other sites More sharing options...
jsc Posted September 16, 2019 Author Report Share Posted September 16, 2019 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 Quote Link to comment Share on other sites More sharing options...
jsc Posted September 21, 2019 Author Report Share Posted September 21, 2019 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 Quote Link to comment Share on other sites More sharing options...
jsc Posted September 25, 2019 Author Report Share Posted September 25, 2019 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 Quote Link to comment Share on other sites More sharing options...
jsc Posted October 2, 2019 Author Report Share Posted October 2, 2019 (edited) 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 October 2, 2019 by jsc Quote Link to comment Share on other sites More sharing options...
Onkel Troels Posted October 2, 2019 Report Share Posted October 2, 2019 Laver du pushups hvor der ligger 75kg på ryggen af dig? Det lyder godt nok bøvlet. Kræver vel en makker der kan sørge for de ikke falder ned? Hvad siger dit AC-led til diverse plateloaded chest press maskiner? Personligt synes jeg de er ret skånsomme. :-) Quote Link to comment Share on other sites More sharing options...
jsc Posted October 2, 2019 Author Report Share Posted October 2, 2019 (edited) 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 October 2, 2019 by jsc Quote Link to comment Share on other sites More sharing options...
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