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Suitcase holds

80 kg x 30/30 sek

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5

 

Dips

Kv x 6

Kv+20 x 10, 10, 10, 10, 10

 

H. Rows

100 kg x 5

130 kg x 3

120 kg x 12

110 kg x 12

100 kg x 14

 

Kabel rows

18 plader x 10, 30 sek

 

Røde band iso-pullaparts

30, ?

 

D. Incl. Curls

16 x 12, 3, 3, 3, 2

Edited by jsc

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Bencurls, Ligg. Myo-reps

70 x 6

110 x 12, 3, 3, 3, 3, 3

 

Benpres

110 x 12

190+1 x 12

230+1 x 30

 

Maskin squats, myo-reps

35 kg x 20, 5, 5, 5, 5, 5

 

Pull-through

Stakken+10 kg x 10, 10

Stakken x 10

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Suitcase carries

48 kg x 1 runde/hånd

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5

Kv+50 kg x 14 PR

 

Pull-ups

Kv x 10, 9, 8, 7

 

K. Rows

18 plader x 10, 30 sek hold i top

 

Maskin laterals

75 kg x 16, 4, 4, 4, 4, 4

 

D. Pull-overs

29 kg x 12(13?), 11, 8

 

D. Alternate curls m hold i toppen

18 kg x 6

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Suitcase holds

80 kg x 30 sek/hånd

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5

 

Dips

Kv+10 kg x 6

Kv+25 kg x 10, 10, 10

 

H. Rows

100 kg x 5

130 kg x 4

120 kg x 12

110 kg x 12

100 kg x 12

 

K. Rows

18 x 11, 45 sek isohold i top

 

Kabel 1-arm push-downs uden pauser

5, 3, 3, 2, 2, 1, 1, 1

 

D. Six-ways

6 kg x 10

5 kg x 10

4 kg x 12

 

D. Incl. Curls

18 kg x 10, 2, 2, 2, 2, 2

 

D. Laterals

10 kg x 10

 

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Suitcase holds

80 kg x 30 sek/hånd

 

Smalle parallel pull-ups

Kv x 8, 7, 7, 7, 7

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5, 10, 10, 8

 

K. Rows

20 skiver x 40 sek 

For tung

18 skiver x 45 sek

 

Maskin laterals

80 x 12, 3, 3, 3, 3, 2

 

Push-downs

Stakken x 10, 3, 3, 3, 3, 3

 

D. Incl. Curls

16 kg x 10 3, 3, 2

 

D. Pull-overs

29 kg x 10, 8

 

H. Curls

16 kg x 10, 8

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Suitcase holds

80 kg x 30 sek/hånd

 

Hammer rows

100 kg x 4

130 kg x 10

120 kg x 10

110 kg x 12

100 kg x 12

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5

Dips

Kv x 5

+15 kg x 5

+30 kg x 10, 10,  10

 

K. Rows

18 skiver x 45 sek

 

D. Laterals

10 kg x 5

10 kg x 18, 4, 4, 4, 4, 4

 

H. 1-arm curls

19 kg x6/6

16 kg x 10

 

Suitcase holds

80 kg x 60 sek/hånd

 

 

Edited by jsc

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Sidd Bencurls, myoreps

70 x 15, 5, 5, 5, 5, 5

 

Ligg. Bencurls

90 x 14, 3, 3, 3, 3

 

Benpres

110+3

190+3

230+3 x 30, 5, 5, 5, 5, 5

 

Pull-throughs

Stakken x 10, 10, 10

 

Maskin squats, myo-reps

40 kg x 20, 5, 5, 5, 5, 5

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D. 26/6

Kb. Suitcase carries

48 kg x 1 runde/hånd

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+50 kg x 12

Kv+40 kg x 12

 

Pull-ups

Kv x 10, 9, 8, 7

 

Maskin laterals

60 x 20, 4, 4, 4, 4, 4

 

D. Pull-overs

29 kg x 10, 10, 

 

D. Incl. Curls

16 kg x 10, 3, 3, 3, 3, 2

 

D  28/6

D. Suitcase holds

60 kg x 20 sek/hånd

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5

 

Dips

Kv x 5

Kv+15 kg x 5

Kv+30 kg x 10, 10, 10, 10, 7+kv x 8

 

Hammer iso rows

100 kg x 5

130 kg x 4

120 kg x 12

115 kg x 12

110 kg x 10

105 kg x 10

100 kg x 10, 10

 

Hammer unilat curls 

19 kg x 9

16 kg x 11

 

D. Laterals

12 kg x 15, 3, 3, 3, 3, 3

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Sidd. Bencurls

90 x 6

110 x 14, 4, 4, 4, 4, 4

 

Benpres

130 x 12

190 x 12

250 x 30

 

Ligg. Bencurls 

110 x 12, 3, 3

 

Maskin squats

42.5 kg x 20, 5, 5, 5, 5, 5

 

Landmine dødløft

+40 kg x 20

+60 kg x 20

 

Pull-through

Stakken x 10, 10, 10, 10

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Kb. Suitcase carries

48 kg x 1 runde/hånd

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+50 kg x 10, 10, 10

 

Pull-ups

Kv x 10, 9, 9, 8, 7

 

Maskin laterals

65 x 5, 5, 5, 3.5

 

K. Overhead ext

Stakken x 10, 10

Stakken-10 x 10, 10

Push-downs

Stakken-10 x 13, 3

 

D. Incl. Curls

15 kg x 5

20 kg x 8

16 kg x 8

 

H. Unilat. Curls

16 kg x 7

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D. Suitcase holds

60 kg x 20sek/hånd

 

Push-ups

Kv x 10

Dips 

Kv x 8

Kv+15 kg x 15, 13, 12, 11, 10

 

K. Rows

20 plader x 10

19 plader x 10

18 plader x 10

17 plader x 10

16 plader x 10

 

D. Laterals

12 kg x 18, 4, 4, 4, 4, 4

 

H. Unilat curls

18 kg x 10

16 kg x 10

 

D. Pull-overs

29 kg x 15

 

 

 

 

 

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Kb. Suitcase holds (hjemme)

68 kg x 30 sek

 

Parallel pull-ups

Smalle x 8

Brede x 8

 

Hammer iso rows

100 kg x 5

130 kg x 3

120 kg x 10

115 kg x 10

110 kg x 10

105 kg x 10

100 kg x 10

 

Dips

Kv x 8

Kv+15 kg x 3

Kv+30 kg x 2

Kv+20 kg x 15, 13, 12, 11, 10

 

D. Sixways

7 kg x 8

6 kg x 9

5 kg x 8

 

Stå. D. Curls

16 kg x 12

 

K. Push-downs

Stakken x 17

 

Færdig

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Sidd. Bencurls

90 x 6

110 x 15, 5, 5, 5, 5, 4

 

Benpres + lilla elastik

130 x 12

190 x 12

250 x 12

 

Maskin squats

45 kg x 20, 5, 5, 5, 5, 5

45 kg x 20, 5, 5, 5, 5, 5

Alt andre forlårsøvelser suck for mine knæ (for tiden?), så for at få lidt volumen må jeg lægge endnu et myo-rep sæt på. Indtil jeg sveder blod i det første sæt, så kan jeg nedjustere igen. 

 

Ligg. Bencurls 

110 x 10, 10

 

 Pull-through

Stakken x 10, 10

 

D. Stå. Curls

12 kg x 5

16 kg x 5

20 kg x 10

 

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D. Suitcase hold m lateral walk

60 kg x 20 sek/hånd

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 4

Kv+50 kg x 5

Kv+60 kg x 10

 

Brede parallelle pull-ups

Kv x 10, 8, 7, 7, 6

 

Maskin laterals

70 x 20, 5, 5, 3

 

D. Pull-overs

32 kg x 10, 10

 

D. Hammer curls

20 kg x 8

16 kg x 15

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Sidd. Bencurls

90 x 8

130 x 10, 3, 3, 3, 3, 3

 

Benpres+lilla elastik

110 x 12

190 x 12

250 x 20

 

Ligg. Bencurls

90 x 15, 5, 5

 

Maskinsquats

47.5 kg x 20, 5, 5, 5, 5, 5

47.5 kg x 20, 5, 5, 5, 5, 5

 

Pull-throughs

Stakken x 10

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Suitcase holds

60 kg x 20 sek/hånd

 

Push-ups

Kv x 5

Kv+20 kg x 5

DIPS

Kv x 5

Kv+20 kg x 5

Kv+30 kg x 12

Kv+25 kg x 12

Kv+20 kg x 12

 

Hammer iso. Rows

100 kg x 5

130 kg x 3

100 kg x 15, 13, 12

 

D. Incl. Curls

18 kg x 10, 10

 

Maskin laterals

70 x 15, 3, 3, 3, 3, 3

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Kb. Hold

68 kg x 30 sek/hånd

 

Pull-ups

Kv x 10, 10, 9

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5

Kv+70 kg x 7 PR

Kv+50 kg x 7

 

K. Rows isohold

18 plader x 50 sek

 

D. Laterals

12.5 kg x 15, 4, 4, 3, 3

 

Hammer curls

18 kg x 10

16 kg x 10

 

Pull-overs

26 kg x 5

34 kg x 10, 10

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Sidd. Bencurls

90 x 6

130 x 12, 3, 3, 3, 3, 3

 

Benpres m grøn elastik

110 x 12

190 x 12

250 x 20

 

Bencurls, Ligg. 

90 x 10, 3, 3, 3

 

Maskin squats

50 kg x 20, 5, 5, 5, 5, 5

50 kg x 20, 5, 5, 5, 5, 5

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Kb. Suitcase holds

68 kg x 30 sek

 

Push-ups

Kv x 5

Kv+25 kg x 5

Dips

Kv x 5

Kv+15 kg x 5

Kv+30 kg x 10, 10

Kv+20 kg x 13, 10 + Kv x 7

 

Hammer iso. Rows

100 kg x 5

130 kg x 3

110 kg x 15, 13, 12, 11, 10

 

D. Incl. Curls

18 kg x 10, 9, 8

 

D. Pull-overs

28 kg x 3

36 kg x 10

34 kg x 8

 

Maskin laterals

60 kg x 18, 5, 5, 5, 5, 5

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Sidd. Bencurls

90+1 x 7

130+1 x 11, 5, 5, 5, 3

 

Benpres m lilla elastik

130 x 12

210 x 12

270 x 

 

Ligg. Bencurls

90+1 x 10, 11

 

Maskin RDL

30 kg x 10

45 kg x 12

70 kg x 12, 10

 

Maskin squats

52.5 kg x 20, 5, 5, 5, 5, 5

52.5 kg x 20, 5, 5, 5, 5, 5

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Suitcase walks

48 x 1 runde/hånd

 

Push-up

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 16, 12, 10

 

Pull-ups

Kv x 12, 10, 9

 

H. Uni. Curls

19 kg x 9/9

 

D. Laterals

10 kg x 15, 5, 5, 5, 4, 4

 

Concentration curls

16 kg x 9/9

 

Pull-overs

29 kg x 10, 8, 6

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Sidd. Bencurls

90+1 x 7

130+2 x 13, 3, 3, 3, 3, 3

 

Maskin squats

+0 kg x 12

40 kg x 10

55 kg x 20, 5, 5, 5, 5, 5 (bred fodstilling)

55 kg x 20, 5, 5, 5, 5, 5 (smal fodstilling)

 

Pull-throughs

Stakken x 10, 12, 12

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D. Suitcase sidestep

60 kg x 1/hånd

 

Push-ups

Kv x 5

Kv+20 kg x 4

Kv+40 kg x 3

Dips

Kv x 5

Kv+10 kg x 3

Kv+20 kg x 14, 12, 11

 

H. Iso. Rows

100 x 5

130 x 3

H. Isolateral Rows, 1-arms

130 x 9/9

120 x 9/9

110 x 9/9

100 x 10/10

Højre side er svagere end venstre fra naturens side. Så unilaterale øvelser er nok nogengange fint. 

 

Maskin laterals

60 x 18, 5, 5, 4

 

D. Conc. Curls

16 kg x 10/10, 2/2

16 kg x 9/9

 

Push-downs

Stakken x 12, 3, 3

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Liggende Bencurls

90 x 5

90 x 17, 5, 5, 4

Var virkelig øm i dag i skinkestrengene, så det måtte være let. 

 

Benpres

130 x 12

210 x 12

270 x 12

Opvarmning til:

 

Maskin squats

57.5 kg x 30, 5, 5, 5, 5, 5

 

Smith machine RDL(5010)

+30 kg x 10

+50 kg x 10, 10

Nu må tiden vise, om det er en god baglårsøvelse. Den gik ikke i den dårlige lænd, hvilket jo er et plus, men mine lats og midt-trapezius var RISTEDE bagefter. Og DET alene gør den værd at beholde - ryg på bendag  

 

Pull-throughs

Stakken x 15, 15

Gab, men godt baglårsstræk.

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D. Suitcase hold

60 kg x 20 sek/hånd

 

Brede para. Pull-ups

Kv x 10, 9, 8

 

Push-ups

Kv x 5

Kv+20 kg x 4

Kv+40 kg x 3

Kv+50 kg x 12

Kv+40 kg x 11

 

D. Six-ways + laterals

8 kg x 8+9

6.5 kg x 8+7

DA BURN :D

 

D. Pull-overs

29 kg x 13, 11

 

H. Unilat. Curls

18 kg x 11

16 kg x 15

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