jsc Posted October 5, 2019 Author Report Share Posted October 5, 2019 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 11 PR :) Kv+50 kg x 13, 10, 10 Inverse rows Kv (2012) x 9, 8, 7, 6, 6 Maskin laterals 80 x 22, 22 D. Pull-overs 32 kg x 12, 12, 11 Quote Link to comment Share on other sites More sharing options...
jsc Posted October 9, 2019 Author Report Share Posted October 9, 2019 Hip thrusts 100 kg x 3 150 kg x 3 190 kg x 2 150 kg x 11, 9, 7+10 sek isohold Sidd. Bencurls 150 x 12, 10 K. Rows 17 plader x 15, 13, 13 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Kv+50 kg (6210) x 5-6? Maskin laterals 80 x 20+4 Rest pause D. Pull-overs 32 kg x 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted October 13, 2019 Author Report Share Posted October 13, 2019 D. 12/10 D. Holds 60 kg x 10+10 sek/side Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 3 Kv+50 kg (6210) x 6 Kv+50 kg (4210) x 6 Kv+50 kg (2210) x 6 Pump :D Pull-ups Kv x 11, 9 Inverse rotating handle row Kv x 8, 7, 6 Maskin laterals 80 x 18, 1, 1 70 x 18, 1, 1, 1, 1 D. Pull-overs 32 kg x 14, 13 Quote Link to comment Share on other sites More sharing options...
jsc Posted October 16, 2019 Author Report Share Posted October 16, 2019 Hip thrusts 100 kg x 3 150 kg x 3 190 kg x 2 150 kg x 12, 10, 8, 7 D. Hold 60 kg x 10sek/hånd Sidd. Bencurls 150 x 13, 11 Inverse rows Kv (2210) x 8, 8 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 3, 3 Kv+60 kg x 3 Kv+70 kg x 10 Maskin laterals 80 x 24+1, 1, 1, 1, 1 D. Pull-overs 32 kg x 18 Quote Link to comment Share on other sites More sharing options...
jsc Posted October 19, 2019 Author Report Share Posted October 19, 2019 Overkrop D. Holds 60 kg x 10+10 kg/hånd Pull-ups Kv (115.1 kg) x 10, 9 F.., jeg er blevet fed :P Inverse rows Kv x 8, 8, 7, 6, 30 sek isohold i toppen Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg (4010) x 10, 9, 8, 7, 6 Maskin laterals 70 x 26, 20 D. Pull-overs 32 kg x 14, 12, 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted October 23, 2019 Author Report Share Posted October 23, 2019 Hip thrusts 60 kg x 3 100 kg x 3 140 kg x 3 180 kg x 2 150 kg x 13 D. Hold 60 kg x 10sek/hånd Ligg. Bencurls (dropsæt) 130 kg x 10->110 kg x 3->90 kg x 3 Pull-ups Kv x 10 Inverse rows Kv (2210) x 9+10 sek isohold Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 (Dropsæt) Kv+50 kg x 18->25 kg x 4 Maskin laterals 70 x 22, 2, 1, 1, 1, 1 D. Pull-overs 32 kg x 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted October 26, 2019 Author Report Share Posted October 26, 2019 Overkrop D. Holds 60 kg x 10 sek/hånd Pull-ups Kv (113.0 kg) x 10, 8 Inverse rows Kv x 9, 8 Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 5 Kv+60 kg (4010) x 8 Kv+50 kg (4010) x 10 Maskin laterals 70 x 24, 20 D. Pull-overs 32 kg x 15, 12 Quote Link to comment Share on other sites More sharing options...
jsc Posted October 31, 2019 Author Report Share Posted October 31, 2019 Hip thrusts 60 kg x 4 100 kg x 3 140 kg x 3 180 kg x 10 sek hold 155 kg x 10 +15 sek isohold D. Hold 60 kg x 10sek/hånd Ligg. Bencurls (dropsæt) 130 kg x 12->110 kg x 3->90 kg x 3 Inverse rows Kv (3210) x 9, 8, 7+4 Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 5 Kv+60 kg (4010) x 9 Kv+50 kg (4010) x 9 Maskin laterals 70 x 21, 1, 1, 1, 1 D. Pull-overs 32 kg x 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 4, 2019 Author Report Share Posted November 4, 2019 Super kort træning D. Holds 70 kg x 10 sek/hånd Pull-ups Kv(114.5 kg) x 9 :P Inverted rows Kv x 10+5 Push-ups Kv x 5 Kv+25 kg x 5 Kv+40 kg x 5 Kv+50 kg x 5 Dropsæt Kv+65 kg (4010) x 7 -> kv+50 kg (4010) x 2 -> Kv+25 kg (4010) x 5 Maskin laterals (Drop + rest pause) 70 kg x 23 -> 60 kg x 5, 3, 3 D. Pull-overs Drop sæt 32 kg x -> 15 26 kg x 6 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 7, 2019 Author Report Share Posted November 7, 2019 (edited) Hip thrusts 60 kg x 3 100 kg x 3 140 kg x 3 180 kg x 2 160 kg x 9 D. Hold 70 kg x 10sek/hånd Ligg. Bencurls (dropsæt) 130 kg x 13 ->110 kg x 3 >90 kg x 3 Inverse rows Kv (3210) x 10, 10+5 Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 4 Kv+65 kg x 3 Dropsæt Kv+75 kg x 6 Kv+50 kg x 6 Kv+25 kg x 6 Maskin laterals 70 x 20, 5, 3 D. Pull-overs 34 x 12 Edited November 7, 2019 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted November 11, 2019 Author Report Share Posted November 11, 2019 Super kort træning D. Holds 70 kg x 10 sek/hånd Pull-ups Kv(114.6 kg) x 9 Inverted rows Kv x 11, 9+5 Push-ups Kv x 5 Kv+25 kg x 4 Kv+50 kg x 3 Kv+65 kg x 2 Dropsæt Kv+75 kg x 8 Kv+50 kg x 6 Kv+50 kg x 6 Maskin laterals (Drop + rest pause) 80 kg x 20 70 kg x 16, 6 D. Pull-overs Drop sæt 26 kg x 5 34 kg x 14 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 16, 2019 Author Report Share Posted November 16, 2019 Hip thrusts 60 kg x 3 100 kg x 3 140 kg x 3, 10 For tunge hip thrusts giver mig ømme knæ, så sænkede vægten og kørte strikse reps. Failure på 10 reps er ok. D. Hold 60 kg x 10sek/hånd x 2 Ligg. Bencurls (dropsæt) 130 kg x 11 -> 110 kg x 3 Pull-ups Kv x 8, 6 Kører ikke disse helt ud, da det gør ondt. Inverse rows Kv (3210) x 9, 8 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Dropsæt Kv+60 kg x 11->40 kg x 3 Kv+60 kg x 8->40 kg x 3 Maskin laterals 60 x 6 75 x 20 70 x 20 65 x 15 D. Pull-overs 27 kg x 5 29 kg x 17, 13, 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 20, 2019 Author Report Share Posted November 20, 2019 Hip thrusts 60 kg x 4 100 kg x 3 100 kg (2210) x 11 Det ene knæ bøvlede lidt, så holdt vægten nede. Fokus på perfekte reps. Sidd. Bencurls 130 kg x 15 D. Holds 60 kg x 10/10 sek per hånd Pull-ups Kv x 10 Inverted rows Drop sæt (strakte ben-bøjede ben) Kv x 9+5 Push-ups Kv x 5 Kv+20 kg x Kv+40 kg x 5 Kv+50 kg x 5 Drop sæt, fokus på perfekte reps Kv+50 kg x 13->25 kg x 5 Maskin laterals (Drop + rest pause) 55x 10 Drop sæt 80 x 20 70 x 5 60 x 5 D. Pull-overs 25 kg x 10 32 kg x 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 24, 2019 Author Report Share Posted November 24, 2019 Hip thrusts 60 kg x 4 100 kg x 3 100 kg (2210) x 12, 12 Fokus på perfekte reps og squeeeze o toppen. D. Holds 60 kg x 10/10 sek per hånd Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 3, 12 Mindre vægt, striks form Drop sæt Kv+50 kg -> 10 25 kg x 5 Ligg. Bencurls (4010) 110 kg x 12 Pull-ups Kv x 8, 8 Inverted rows (0312) Kv x 9, 8 Maskin laterals 70 x 20, 15 D. Pull-overs (0320) 29 kg x 13, 11 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 28, 2019 Author Report Share Posted November 28, 2019 Hip thrusts 60 kg x 4 100 kg x 3 (0212) 110 kg x 12 Fokus på perfekte reps D. Holds 60 kg x 10/10 sek per hånd Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 3 Kv+60 kg x 10 -> 50 kg x 2 Kv+50 kg x 13 Mindre vægt, striks form Sidd. Bencurls (4010) 150 x 10 -> 130 x 6 Inverted rows (0312) Kv x 9, 8, 8 Maskin laterals 70 x 23, 3 D. Pull-overs (0320) 29 kg x 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted December 1, 2019 Author Report Share Posted December 1, 2019 Hip thrusts 60 kg x 4 100 kg x 3 (0212) 120 kg x 10 Fokus på perfekte reps D. Holds 60 kg x 10/10 sek per hånd Push-ups Kv x 5, 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 3 Kv+50 kg x 14 ->25 kg x 4 Mindre vægt, striks form Ligg. Bencurls (4010) 110 x 14 Pull-ups Kv (114,6 kg m sko) x 10 Inverted rows (0312) Kv x 10 Maskin laterals 70 x 23 60 x 6 D. Pull-overs (0320) 29 kg x 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted December 5, 2019 Author Report Share Posted December 5, 2019 (edited) Hip thrusts 80 kg x 5 (0212) 120 kg x 12 + 10 sek isohold Fokus på perfekte reps D. Holds 60 kg x 10/10 sek per hånd Push-ups Kv x 5, 5 Kv+25 kg x 5 Kv+50 kg x 5 (0201) Dropsæt Kv+60 kg x 12 -> 40 kg x 3 -> 20 kg x 3 Pull-ups Kv (113.7 kg) x 10 Inverted rows (0312) Kv x 10+3 Maskin laterals 70 x 23 -> 60 x 4 D. Pull-overs 29 kg x 17 Edited December 5, 2019 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted December 9, 2019 Author Report Share Posted December 9, 2019 Hip thrusts 70 kg x 5 110 kg x 3 (2012) 120 kg x 13+15 sek isohold Fokus på perfekte reps D. Holds 60 kg x 20 sek per hånd Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 5 (0201) Dropsæt Kv+60 kg 13 -> 40 kg x 2 -> 20 kg x 5 Pull-ups Kv x 10 Inverted rows (0312) Kv x 10 Maskin laterals 75 x 18 -> 60 x 7 D. Pull-overs 29 kg x 16 Quote Link to comment Share on other sites More sharing options...
jsc Posted December 18, 2019 Author Report Share Posted December 18, 2019 (edited) Hip thrusts 80 kg x 5 110 kg x 3 (2012) 130 kg x 10+15 sek isohold Fokus på perfekte reps D. Holds 60 kg x 20 sek per hånd Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 (0201) Dropsæt Kv+75 kg x 6 ->50 kg x 6->25 kg x 6 Pull-ups Kv x 10 Inverted rows (0312) Kv x 10, 8 Maskin laterals 75 kg x 20->60 kg x 8 70 kg x 20 D. Pull-overs 32 x 18 Edited December 20, 2019 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted December 21, 2019 Author Report Share Posted December 21, 2019 Hip thrusts 90 kg x 5 (2012) 130 kg x 12 Fokus på perfekte reps D. Holds 60 kg x 20 sek per hånd Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 (0201) Dropsæt Kv+70 kg x 9->50 kg x 4->25 kg x 5 Pull-ups Kv x 12 Inverted rows (0312) Kv x 10, 8 Maskin laterals 75 kg x 22 70 kg x 16 D. Pull-overs 34 kg x 14 Quote Link to comment Share on other sites More sharing options...
jsc Posted December 25, 2019 Author Report Share Posted December 25, 2019 Hip thrusts 90 kg x 5 (2012) 130 kg x 14 Fokus på perfekte reps D. Holds 60 kg x 20 sek per hånd Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 (0201) Dropsæt Kv+70 kg x 9->50 kg x 4->25 kg x 7 Pull-ups Kv x 12 Maskin laterals 70 kg x 24 D. Pull-overs 29 kg x 5 Quote Link to comment Share on other sites More sharing options...
jsc Posted December 29, 2019 Author Report Share Posted December 29, 2019 Hip thrusts 100 kg x 6 (2012) 140 kg x 8+20 sek hold i toppen i sidste rep D. Holds 60 kg x 20 sek per hånd Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 (0201) Dropsæt Kv+50 kg x 18 -> kv+25 kg x 7 -> kv x 5 Pull-ups Kv x 12 Inverse rows Kv x 11, 9 Stå. Unilat. Laterals -> leaning laterals 10 kg x 20+5 / side D. Pull-overs 29 kg x 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted January 2, 2020 Author Report Share Posted January 2, 2020 Hip thrusts 90 kg x 5 (2012) 140 kg x 10+10 sek hold i toppen i sidste rep D. Holds 60 kg x 20 sek per hånd Push-ups Kv x 5 Kv+25 kg x 4 Kv+50 kg x 4 Kv+65 kg x 3 (0201) Dropsæt Kv+75 kg x 7 Kv+50 kg x 7 Kv+25 kg x 5 Kv x 4 Pååmp Chin-ups Kv x 12 Av av, dem kan mine skuldre ikke lide længere :/ Inverse rows Kv x 10, 8 Maskin laterals 70 x 23, 17 D. Pull-overs 29 kg x 13, 12 Quote Link to comment Share on other sites More sharing options...
jsc Posted January 6, 2020 Author Report Share Posted January 6, 2020 Hip thrusts 115 kg x 5 (2310) 115 kg x 12+10 sec hold i top af sidste rep D. Holds 60 kg x 20 sek per hånd Push-ups Kv x 5 Kv+25 kg x 4 Kv+50 kg x 3, 19, 15 Pull-ups Kv x 10 Inverse rows Kv x 11, 9 Maskin laterals 70 x 24, 15 D. Pull-overs 29 kg x 15, 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted January 10, 2020 Author Report Share Posted January 10, 2020 (edited) Hip thrusts 70 kg x 5 (2310) 120 kg x 12+10 sek D. Holds 60 kg x 20 sek per hånd Inverse rows Kv x 10, 9, 8, Push-ups Kv x 5 Kv+25 kg x 4 Kv+50 kg x 3 (2010) Kv+50 kg x 15, 11 Maskin laterals 70 x 20 65 x 15 D. Pull-overs (3010) 29 kg x 10,10 Edited January 11, 2020 by jsc Quote Link to comment Share on other sites More sharing options...
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