jsc

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Bencurls, sidd

130+2 x 12, 5, 4

 

Benpres

150 x 12

230 x 12

270 x 12

 

Maskin squats

60 kg x 30, 5, 5, 5, 5, 5

 

Smith RDL

+30 kg x 10

+50 kg x 12, 10

+60 kg x 8

 

Pull-throughs

Stakken x 15, 5

 

Push-ups

Kv x 5

Kv+20 kg x 5

Dips 

Kv x 6, 20, 17

 

Stå. Curls

12.5 x 5

20 kg x 10, 8

 

Six-ways+ sidd. laterals + stå. Laterals

8 kg x 9, 6, 2

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D. Suitcase holds

60 kg x 20 sek

 

Hammer iso. Unilat. Rows

100 kg x 4

130 kg x 10/10

120 kg x 10/10

110 kg x 12/12, 10/10

 

Push-ups og dips

Kv x 5 mellem rygøvelser, bare for at løsne op

 

K. Rows iso-hold

18 plader x 40 sek

 

Maskin laterals

70 x 20, 5, 5, 5, 4

 

Incl. Curls

12.5 kg x 5

18 kg x 11, 9, 7

 

Har ikke meget energi for tiden, så det bliver helt minimalistisk den næste tid og nok noget push-pull-legs orienteret, hvor jeg prøver at smide lidt let stimulus ind, til antagonisterne. 

Edited by jsc

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Kb. Suitcase walks

48 kg x 1 tur/hånd

 

Pull-ups

Kv x 12, 11, 9

 

Push-ups

Kv x 5

Kv+20 kg x 4

Kv+40 kg x 3

Kv+60 kg x 2

Kv+50 kg x 12, 10

 

Pec-deck

Stakken x 10

Stakken-10 x 7

 

D. Pull-overs

29 kg x 13, 3, 2 myo-sæt

29 kg x 10, 7

 

Dips 

Kv x 10, 8

 

D. Six-ways +laterals

8 kg x 10 +5

 

Maskin laterals

60 kg x 15, 5, 5, 4

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Bencurls, sidd

90 x 8

130+2 x 13, 4, 4, 3

 

Benpres

150 x 12

230 x 12

 

Maskin squats

40 kg x 10

62.5 x 30, 5, 5, 5, 5, 5

 

Pull-throughs

Stakken x 15, 15, 15

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D. Suitcase holds

60 kg x 20 sek/side

 

H. Iso. Rows, unilat

100 kg x 5

130 kg x 10/10

120 kg x 12/12

110 kg x 12/12

 

K. Row Isohold

19 plader x 40 sek

18 plader x 40 sek

 

Straight-arm pull-downs

Stakken x 8

Stakken-10 x 8 + 8 push-downs

 

D. Incl. Curls

20 kg x 9

18 kg x 9

 

H. Unilat. Curls

16 kg x 12/12

 

Maskin laterals

70 x 3

80 x 15, 4, 4, 3

 

Kabel stående pres

8 plader x 10

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D. Suitcase holds

60 kg x 20 sek

 

Push-ups, super strict 

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

 

Pull-ups, Wide, parallel pull-ups

Kv x 2, 12, 10

 

Pec-deck

Stakken x 15 (lav sædehøjde)

Stakken x 12 (høj sædehøjde)

PÅÅMP

 

Pull-overs

29 kg x 12, 3, 2

27 kg x 10, 3, 3

 

Dips

Kv x 10, 10

Havde en god pre-exhaust gående, så de var tunge og gik lige i trisserne 

 

K. Iso-hold rows

18 plader x 50 sek

 

D:

Maskin laterals

80 x 14, 4, 4, 3

 

D. Incl. Curls

15 x 3

20 x 10

19 x 7

 

Kort, men godt :)

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Sidd. Bencurls

70 x 5

110 x 4

130 x 3

150 x 10

130+3 x 10

130+2 x 10

130+1 x 8

 

45• Benpres

50 kg x 12

100 kg x 12

135 kg x 30, 5, 5, 5, 5, 5

Det her går vist ok, for så vidt angår knæene. Myo-sets indtil jeg rammer failure på 20 reps, hvis knæene vil det. 

 

45• back raises

Kv x 6

Kv+10 kg x 11, 7+Kv x 5

 

Ok baglårstræning. Hvis knæene (og lænden) det vil, kan benpressen blive den øvelse, jeg manglede til mine quadz

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D. Suitcase holds

60 kg x 20 sek

 

Pull-ups

Kv x 13, 11, 9

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

 

Pec-deck

Stakken x (lavt sæde) x 17

Stakken x (højt sæde) x 12

 

D. Pull-overs

29 kg x 13, 4

26 kg x 13, 4

 

Dips

Kv x 10, 10, 10

 

D. Incl. Curls

20 kg x 10, 8

 

D. Laterals

12 kg x 16, 5, 5, 4

 

D. Stå. Curls

20 kg x 8

 

1-arms push-downs

4 plader x 11, 3

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Bencurls

90 x 4

110 x 4

130 x 2

150 x 11

130+3 x 10

130+2 x 11

 

Benpres

140 kg x 20, 20, 17

 

45• back extensions

Kv x 6, 6, 6

 

K. Rows

18 plader x 15, 13, 11, 10, 10

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5

 

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D. Suitcase holds

60 kg x 20-30 sek

 

Push-ups

Kv x 5

Kv+20 kg x 4

Kv+40 kg x 3

Kv+60 kg x 2, 6

 

Pull-ups

Kv x 13, 11, 9, 8, 7

 

Pec-deck

Stakken x 15, 10

 

Pull-overs

29 kg x 13, 3, 2

26 kg x 11, 3, 2

 

Dips (4020)

Kv x 6, 7, 7, 

(654321 eccentrisk 1 concentrisk)

Kv x 6

 

D. Incl. Curls

20 kg x 9, 8, 6

 

Maskin laterals

60 x 20, 5, 5, 3

 

D. Hammer curls

18 kg x 11, 11

 

D. Sixways+sidd. laterals

5 kg x 8+8

 

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Sidd. Bencurls

90 x 6

130 x 13, 12, 11, 10, 10

 

Benpres

50 kg x 10

100 kg x 10

140 kg x 25, 20, 20, 18

 

45 grader back extension

Kv x 9, 7, 6

 

Brede kabel rows

18 x 15

17 x 12

16 x 12

15 x 12

 

Push-ups

Kv x 5

Kv+25 kg x 5, 5, 5

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D. Suitcase holds

70 kg x 20 sek/side

 

Pull-ups

Kv x 13, 10, 10

 

Push-ups (3010)

Kv x 5

Kv+20 kg x 4

Kv+40 kg x 3, 10, 8, 7, 6

 

D. Pull-overs (4020)

29 kg x 10, 7

26 kg x 8

24 kg x 8

 

Band skulder 

Rød x 17, 15, 12

 

D. Incl. Curls

20 kg x 8, 8

16 kg x 9

 

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Bencurls

110 x 6

130 x 15, 13, 11, 9

 

Benpres

60 kg x 10

100 kg x 10

140 kg x 10

150 kg x 20, 18, 15, 13, 12

 

Backextension (7. Hul)

Kv x 5+8, 7, 6

 

K. Rows, smalle

19 plader x 12, 10, 9, 8, 7

 

Push-ups

Kv x 6

Kv+25 kg x 5

 

Maskin dips

12 plader x 20, 15, 12

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Bencurls, Ligg

90 x 17, 15, 14, 13

 

Benpres 

50 kg x 10

100 kg x 10

140 kg x 10

155 kg x 20, 17, 15, 13

 

Backextension 6. Hul

Kv x 8, 8, 5

 

K. Rows, medium smalle

18 plader x 14, 12, 10, 9

 

Maskin dips

13 plader x 15, 13, 11, 10

 

Maskin laterals

60 x 20, 15

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D. Suitcase holds

60 kg x 30 sek/side

 

Pull-ups (4010)

Kv x 13, 10

 

Push-ups (4010)

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

 

Maskin dips

13 plader x 20, 18, 16

 

Pec-deck

Stakken x 11

Stakken -  1 plade x 10

 

D. Incl. Curls

20 kg x 9

18 kg x 8

16 kg x 8

 

Band push-downs

 2 x røde x 17, 12

 

Band pull-aparts m horisontalt isohold 

Røde x 20, 20, 17

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Bencurls, sidd. 

90 x 6

130 x 17, 13, 10

 

Benpres

50 x 10

100 x 10

140 x 10

160 x 25, 20, 17

 

Rygstrækkere 

Kv x 13, 12, 10

 

K. Rows

18 plader x 14, 12, 11

 

Push-ups (4120)

Kv x 5

Kv+25 kg x 10

 

Maskin laterals

65 x 20

 

D. Incl. Curls

20 kg x 10

 

Edited by jsc

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Suitcase holds

60 kg x 30 sek/hånd

 

Pull-ups

Kv x 12, 9

 

Push-ups (4010)

Kv x 5

Kv+20 kg x 3

 

Dips 

Kv x 9

Nope. Ikke endnu. Skuldrene gør stadig ondt. Venter et par pas. Indtil da:

Push-ups (4010)

Kv+25 kg x 10, 8

Kv+20 kg x 6

Kv+15 kg x 6

Sygt pump i mine manboobs

 

Pull-apart

Rød x 21, 18, 15, 14

 

D. Incl. Curls

18 kg x 11, 9

16 kg x 8-9?

 

D. Pull-overs

29 kg x 12

26 kg x 8

24 kg x 9

 

D. Six-ways + D. Laterals

5 kg x 10+10

4.5 kg x 8+8

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Bencurls, Ligg

90 x 20, 17, 15

 

Benpres 

50 x 10

100 x 10

140 x 10

165 x 25, 20, 18, 18

 

Cable rows

18 plader x 15, 13, 11

 

Push-ups

Kv x 5, 5

 

 

 

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Suitcase holds

60 kg x 20 sek

 

Pull-ups - 2 x 11, 8, 7

 

Push-ups (4110)

Kv x 5

Kv+20 kg x 3

Kv+30 kg x 8

Kv+25 kg x 8

Kv+20 kg x 8

Kv+15 kg x 8

Kv+10 kg x 8

 

Pull-aparts

Rød x 20, 15, 13

 

D. Incl. Curls

19 kg x 11

17 kg x 10

15 kg x 10

 

Maskin laterals

60 kg x 15, 11

 

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Sidd. Bencurls

90 x 6

130 x 18, 15, 14

 

Benpres

50 x 10

100 x 10

150 x 10

170 x 25, 20, 18, 15

 

45 grader Backextensions

Kv x 10, 10, 8

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Sidd. Bencurls

90 x 6

130+1 x 16, 14

 

Benpres

50 x 10

100 x 10

150 x 10

175 x 25, 22

Måtte stoppe et par reps før failure i andet sæt, da der var noget, der trak i højre inderlår. Manjaña. Det går stille og roligt fremad i den her øvelse :)

 

Pull-ups

Kv x 10, 8, 7, 6

Tung og fed ovenpå efterårsferie. Og træt efter at have været vågen 17 timer. 

 

D. Pull-overs

29 kg x 13

27 kg x 10

25 kg x 10

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D. Suitcase holds

60 kg x 20 sek

 

Pull-ups (4010)

Kv x 10, 9, 7, 6

Stadig tung og fed. Men vil påstå, at jeg kører dem med meget fin form, trods alt. 

 

Push-ups (3110)

Kv x 5

Kv+10 kg x 4

Kv+20 kg x 3

Kv+30 kg x 9, 8, 6

Kv+20 kg x 7

Den her øvelse føles nærmest som om, at den river brystmusklerne fra hinanden. Fed feel og pump, men jeg må holde antallet af sæt ned, af frygt for skader. 

 

Pull-aparts

Grøn bred eladtik x 20, 15, 13

De gør skulderen godt efter brysttræning. Mere af dem. 

 

D. Incl. Curls

18 kg x 10, 9, 8

 

D. Pull-overs

29 kg x 10

27 kg x 10

25 kg x 10

 

Maskin laterals

60 kg x 20, 17, 13

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Liggende Bencurls 

70 x 6

110+1 x 15, 13, 11, 10

 

Benpres

50 kg x 10

100 kg x 10

150 kg x 10

180 kg x 25, 20, 15

Ondt i knæene 

 

Backextensions

Kv x 6

Ondt baglåret, så måtte droppe den i dag

 

LOrtetræning

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Dag 1:

D. Suitcase holds

60 kg x 20 sek

 

Pull-ups (4010)

Kv x 10, 8, 7, 6, 6

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 3, 13, 10, 7

Kv+30 kg x 7

 

Pull-aparts 

Rød x 20, 12, 16

 

Maskin laterals 

60 x 15, 13, 

55 x 10

 

D. Incl. Curls

18 kg x 11, 9, 8

 

D. Pull-overs

25 kg x 13, 10, 8

 

Maskin laterals

55 x 16

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