jsc

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Farmers

2 x 60 kg x 1 tur

 

Push-ups

Kv x 5

+20 kg x 5

+40 kg x 5

+50 kg x 8

+40 kg x 8

+30 kg x 

 

Inverse rows (3220)

Kv x 6, 6, 6, 6, 6

 

K. Rows

Hold + dynamisk

Stakken+16 plader x 4 x 30 sek + 5 reps

 

Skulder + Triceps disco

 

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Suitcase holds

50 kg x 10/10 sek

70 kg x 10/10 sek

90 kg x 20/20 sek, 10/10 sek

 

Push-ups (3010)

Kv x 7

Kv+20 kg x 5

Kv+40 kg x 5

 

Dips

Kv x 5

Kv+10 kg x 5

Kv+20 kg x 10, 10

Kv+15 kg x 10

Kv+10 kg x 8

Kv x 15

 

N. Parallel pull-ups 

(3210)

Kv x 5, 5, 5, 4, 4, 4, 3

 

Yates deadlifts

40 kg x 5

60 kg x 5

80 kg x 6

Den her har potentiale :)))

 

Band push-downs

Grønt x 5 sæt

 

Band face-pull-aparts

Lilla x 3 sæt

 

Band pull-aparts

Rød x 2 sæt

Edited by jsc

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Bencurls

70 x 8

90 x 8

110 x 8

130 x 8

150 x 8

130 x 8, 8

 

Yates deadlift

40 kg x 6

60 kg x 6

80 kg x 6

90 kg x 6

80 kg x 8

 

Gad ikke i dag.

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Farmers

2 x 60 kg x 1 tur

 

Inverse rows (3320)

Kv x 6, 6, 6, 6

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+50 kg x 11

 

K. Rows

15 plader x 20 sek + 5 reps

Stakken x 30 sek + 15 plader x 10 reps

Stakken x 30 sek + 16 plader x 5

Stakken x 30 sek + 17 plader x 6

 

Maskin laterals

80 x 20, 15, 17, 15

 

Kabel Overhead ext

Stakken x 15, 12, 10

 

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Suitcase isohold

50 kg x 10 sek

70 kg x 10 sek

90 kg x 10/10, 10/10, 10/10 sek

 

Push-ups

Kv x 5

Kv+20 kg x 4

Kv+40 kg x 3

Kv+50 kg x 2

Kv+60 kg x 2

Kv+50 kg x 8, 7

 

Ring Dips

Kv x 16, 14

 

Parallel Pull-ups (3310)

Smalt greb 

Kv x 5, 5, 5

Bredt greb

Kv x 5, 5

Føj, de er slemme :D

 

Havde kun tid til en kort omgang i dag, så skippede alt det sjove. I første omgang. Kom igen senere:

Bencurls

70 x 7

90 x 7

110 x 6

130 x 5

150 x 4

170 x 3

130 x 15

 

Dødløft

lidt eksperimenteren

 

Disko

 

Edited by jsc

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Farmers

2 x 60 kg x 1 tur

 

Inverse rows

Kv x 6, 6, 6, 5, 5, 5, 5

 

Push-ups

Kv x 5, 5

Kv+20 kg x 4

Kv+40 kg x 3

Kv+50 kg x 2

Kv+60 kg x 2

Kv+70 kg x 2

Kv+50 kg x 12 

Kv+40 kg x 8

 

Rear delts

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Suitcase isohold

50 kg x 10 sek

70 kg x 10 sek

90 kg x 10/10, 10/10 sek

 

Push-ups

Kv x 5, 5

Kv+20 kg x 4

Kv+40 kg x 3

Dips

Kv x 5

Kv+10 kg x 5

Kv+20 kg x 10, 9, 8

 

Medium Parallel Pull-ups (3310)

Kv x 5, 5, 5, 5, 5

 

K. Rows

16+16 x 15 sek + 5 reps

25+16 x 30 sek +5

 

En l.... dag, så ville primært ikke glide baglæns :P

 

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Bencurls

70 x 10

90 x 8

110 x 8

130 x 8

150 x 8

130 x 10

 

Trap bar high handles m squatsko

46 kg x 10

66 kg x 10

86 kg x 10

96 kg x 10

106 kg x 10

Det var en start  

 

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Farmers

2 x 60 kg x 1 tur

 

Push-ups

Kv x 5, 5

Kv+20 kg x 4

Kv+40 kg x 3

Kv+60 kg x 2

Kv+75 kg x 1

Kv+50 kg x 8(?!)

Kv+40 kg x 8

Kv+30 kg x 8

 

Inverse rows (3310)

Kv x 6, 6, 6, 6, 5, 5, 5

 

Face-pull-aparts

3 sæt m tre sek hold i toppen

 

Maskin laterals 

80 x 13, 12

 

Overhead ext (3010)

Stakken x 10, 10, 8 + 5 push-downs

 

Edited by jsc

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Suitcase holds

50 kg x 10/10 sek

70 kg x 10/10 sek

90 kg x 10/10 sek, 30/30 sek

 

Push-ups

Kv x 5, 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+60 kg x 5

Kv+40 kg x 9, 8

 

Dips

Kv x 15, 12, 10, 10, 10

 

N. Parallel pull-ups

Kv x 5, 5, 5, 4, 4, 3, 3, 3

 

M. Laterals 

80 x 20, 15

70 x 15

 

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Suitcase farmers

70 kg x 1/2 tur per hånd

 

Pull-ups, medium parallel

Kv x 6 x 8 reps

 

Push-ups

Kv x 5, 5

Kv+20 kg x 5

Kv+40 kg x 5, 12, 9, 7

Kv+20 kg x 13

 

Inverse rows (3320)

Kv x 6, 6, 6, 6

 

Dips

Kv x 5

Kv+10 kg x 10

Kv+10 kg x 10 -> Kv x 10

 

Maskin laterals

60 x 7

100 x 15 -> 85 x 4 -> 70 x 4 -> 55 x 4

 

Smalle Overhead ext + push-downs

Stakken x 10+10

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Suitcase BB holds

50 kg x 10/10 sek

70 kg x 10/10 sek

90 kg x 10/10 sek

100 kg x 10/10 sek

90 kg x 20/20 sek

 

 

Push-ups

Kv x 5, 5

Kv+20 kg x 5

Kv+40 kg x 4

Kv+50 kg x 3

Kv+65 kg x 5 det skulle have været 60 kg

Kv+50 kg x 10

Kv+30 kg x 15

Kv+20 kg x 14

 

Smalle Pull-ups (3110)

Kv x 7, 6, 6, 6, 5 jeg er blevet fed 

 

Inverse rows

Kv x 6, 6, 6

 

Band pull-aparts

Rød x 3 x 20

 

Band pull-aparts m isohold

Rød x 16, 15, 15, 13, 13

 

Band push-downs

Grøn x 5 x 10

 

 

 

 

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Farmers

2 x 60 kg x 1 tur

 

Push-ups

Kv x 5, 5

Kv+25 kg x 5, 20, 14 (fik ekstra manuel modstand i sidste sæt :P)

Kv+20 kg x 16

Kv+10 kg x 15

 

Inverse rows (3320)

Kv x 6, 6, 6, 6, 6, 5-6

Awesome pump

 

Overhead ext

Stakken x 10, 8

Stakken-10 x 10

Stakken -20 x 10

 

Maskin laterals m bøjede arme

70 kg+manuel modstand i den excentrisk fase a la Meadows

70 x 10, 8

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Suitcase carries

70 kg x 1/2 tur per hånd

 

Push-ups

Kv x 5, 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+50 kg x 5

Kv+60 kg x 5

Kv+50 kg x 8

Kv+40 kg x 8

Kv+30 kg x 10

Kv+20 kg x 12

 

Inverse rows (3310)

Kv x 6, 6, 6, 6, 6, 5, 5, 5

De sad godt, alle reps. Jeg er ikke gået op i vægt el gentagelser i denne, men i starten var det kun de første to til tre sæt, der sad lige i skabet. 

 

Har haft ondt i skuldrene i nogen uger pga træningen. Holdt volumen nede i fag og så kan jeg også bedre se, om det er push-ups, der er problemet i sig selv, eller om fx skuldertræningen medvirker. 

 

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Suitcase holds

50 kg x 10/10

70 kg x 10/10

90 kg x 10/10

100 kg x ?/?

90 kg x 20/20

 

Push-ups

Kv x 5, 5

Kv+20 kg x 5

Kv+40 kg x 5

 

Prowler

Legede lidt med den. Vi må køre indenfor nu, så den skal i spil igen :)

 

Pull-ups

Kv x 10, 9, 10, 10

 

Dips

Kv x 20, 18

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Øv ha. Knækkede en tand til aften og var (er) i temmeligt dårligt humør herefter. Min stakkels kone viste ikke hvad hun skulle gøre for at hjælpe, andet end at sende mig op og træne. Så jeg ringede til min makker Tykke Toft og tvang ham med op og prowle. 

Turen i centret er nok ca 18 meter

 

Prowler

Slæde x T/R

Slæde+100 kg x T/R

Slæde+125 kg x T/R

Slæde+150 kg x T/R

Slæde+175 kg x T/R 

Slæde+200 kg x T/R

Slæde+225 kg x T/R

Slæde+250 kg x T/R

Slæde+275 kg x T/R

Slæde+300 kg x T/R

 

1-hånds Swings

12 kg x 10/10

16 kg x 10/10

 

Get-ups

+12 kg x 1/1

+16 kg x 4/4

 

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Suitcase carries

70 kg x 1 tur pr hånd :P

 

Push-ups (3110)

Kv x 5, 5

Kv+20 kg x 5

Kv+40 kg x 5, 5, 5, 5

 

Inverse rows (3320)

Kv x 6, 6, 6, 5, 5

 

Kb. Get-ups

16 kg x 5 x 1/1

 

Reverse flyers

30 x 20, 20, 20

 

Maskin laterals

80 x 12

75 x 12

70 x 12

 

Band push-downs

Grøn x 3 x 8

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Suitcase isohold

50 kg x 10/10 sek

70 kg x 10/10 sek

90 kg x 10/10, 30/30 sek

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

 

Dips

Kv x 5

Kv+10 kg x 5

Kv+20 kg x 10

Kv+15 kg x 10

Kv+10 kg x 10

Kv+5 kg x 10

Kv x 10

 

Pull-ups

Kv+5 kg x 5

Kv+10 kg x 4

Kv+15 kg x 3

Kv+20 kg x 2

Kv+25 kg x 1

Kv x 12, 10

 

Tyrkiske get-ups, Kb

16 kg x 1/1, 1/1

20 kg x 1/1, 1/1

16 kg x 1/1

 

Rear maskin laterals

35 x 18, 15, 15, 12

 

Maskin laterals

80 x 12

75 x 12

70 x 12

65 x 12

 

Prowler

+100 kg x 18 m

+200 kg x 18 m

+300 kg x 18 m

+200 kg x 2 x 18 m

 

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Suitcase isohold

50 kg x 10/10 sek

70 kg x 10/10 sek

90 kg x 10/10

 

Push-ups (3010)

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 8, 7, 6, 6, 5 - 32 reps

 

Inverted rows (3320)

Kv x 5, 5, 5, 5, 5

 

Maskin rear flyers

40 x 12, 12, 12

 

Db. Floor flyers

10 kg x 12

12 kg x 10

Hvis jeg kan få dem her partner assisted, med lidt modstand i toppen, er de tæt på at kunne være en ny ynglingsøvelse for pattøjet :D

 

Maskin laterals

80 x 12, 12, 12

Da' burn >:D

 

Overhead ext

Stakken x 10, 10, 8 + pull-overs x 6

 

Hyperextension (3320)

Kv x 5, 5

Ryggen driller konstant for tiden. Prøver at lave disse igen med fuld kontrol. 

 

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Suitcase isohold

50 kg x 10/10 sek

70 kg x 10/10 sek

90 kg x 30/30 sek med stropper pga skadet finger (husarbejde). 

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+60 kg x 5

Kv+40 kg x 12

Kv+20 kg x 15 pump & burn

 

Pull-ups

Kv+10 kg x 5

Kv+15 kg x 4

Kv+20 kg x 3

Kv+25 kg x 2

Kv+30 kg x 1

Kv x 12

 

Dips (3320)

Kv x 5, 6, 5

 

Rear laterals

40 x 15, 15, 15, 15 sidste sæt var ikke helt så købt som første, men godt pump :)

 

Maskin laterals

80 x 12, 12, 12, 12

 

Straight arm pull-downs

Stakken x 10, 10, 10

Edited by jsc

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