jsc

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D. Suitcase holds

60 kg x 20 sek

 

Hammer iso-rows

120 kg x 12/12, 

110 kg x 12/12

100 kg x 12/12

90 kg x 12/13

 

Push-ups

Kv x 5, 5, 5, 5

Dips

Kv (3020) x 5, 7, 10, 10, 

 

Pull-aparts

Rød x 20, 15, 12

 

D. Stå. Curls

20 kg x 9

D. Incl curls

20 kg x 8

 

Maskin laterals

70 x 16

60 x 12

 

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D. Suitcase holds

60 kg x 20 sek

 

K. Rows

22 plader x 12, 11, 10, 9

20 plader x 12, 10

 

Push-ups

Kv x 5, 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+50 kg x 13

Kv+40 kg x 15

Kv+25 kg x 15

Kv+20 kg x 15

 

D. laterals

12.5 kg x 15

11 kg x 18

10 kg x 12

 

D. Pull-overs

29 kg x 12, 10

27 kg x 10

 

D. Incl. Curls

18 kg x 12, 8

D. Conc. Curls

15 kg x 8/8

 

Pull-aparts

Rød x III

 

Edited by jsc

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Bencurls, liggende

70 x 6

110 x 15

90+2 x 14, 13, 12, 11

 

Hip thrusts

60 kg x 14

For lige at varme lidt mere op. 

 

Benpres

50 x 10

100 x 10

140 x 10

150 x 7 - smerte i højre knæ

100 kg x 1 - smerter i højre knæ

 

Prøvede så:

Bulgarien split squats

Kv x 15/15 , 12/12- knæet/knæene holdt lige så lige

 

Leg extensions

25 kg x 20, 20

Alt andet drillede, men partialt i de her, hvor jeg ikke låste ud, kunne træne mine forlår lidt uden smerter. 

 

Smalle pull-downs

12 plader x 10

15 plader x 10

 

Episk dårlig træning. Men måske kan BSS komme tilbage på menuen?

 

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D. 3/1

D. Suitcase holds

60 kg x 20 sek

 

Overhand inverse rows

Kv x 10+3, 9

Squatpude på stangen for at mindske ROM en smule, for skuldrenes skyld

Kv x 10, 10, 10

 

Push-ups

Kv x 5, 5, 5, 5

Dips(3010)

Kv x 5, 12, 11, 11, 10

 

D. Incl. Curls

18 kg x 13, 10

D. Conc. Curls

15 kg x 6/6

 

D. laterals

11 kg x 15?

10 kg x 18

 

 

 

Edited by jsc

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D. Suitcase holds

60 kg x 20 sek

 

Push-ups

Kv x 5, 5, 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+50 kg x 15

Kv+40 kg x 15

Kv+25 kg x 15

 

K. Rows

23 plader x 8, 8

22 plader x 10

21 plader x 11, 11

 

Pull-aparts

Rød x 15, 15, 12

 

D. Conc. Curls

18 kg x 10/10, 8/8, 6/6

 

D. Pull-overs

29 kg x 12, 10, 8, 8

 

Maskin laterals

50 x 20, 16, 15

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Bencurls, sidd

110 x 6

150 x 13, 10

130 x 12

110 x 12

Baglårene var lidt sprøde, så droppede vægten et par gange.

 

Hip thrusts

60 kg x 6

80 kg x 10, 10

Sådan som min lænd og mine knæ har det for tiden, skal jeg nok til at bruge den her lidt mere :/

 

Leg extensions 

30 x no

 

Cable squats

80 x 10

135 (stakken) x 20, 20

Ondt i knæene, så det var det :P

 

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D. Suitcase holds

60 kg x 20/20

 

Push-ups

Kv x 5, 5, 5, 5

Dips (3010)

Kv x 5, 13, 12, 11, 14, 12

 

Inverted rows, pronated grip

Kv x 12, 12, 11, 10, 10

Inverse rows, supinated grip

Kv x 9 - de er ikke gode for håndleddene, må kigge på en parallel greb version i stedet. 

 

D. Incl. Curls

20 kg x 10, 8, 6

 

Maskin laterals

50 x 22, 16

 

 

 

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Ligg. Bencurls

90 x 6

110 x 17, 14, 11, 9

 

Hip thrusts

60 kg x 6

80 kg x 10, 10, 10, 10

 

D. Suitcase holds

60 kg x 20 sek

 

Push-ups

Kv x 5, 5, 5

Kv x 20 kg x 5

Kv+40 kg x 5

Kv+60 kg x 9

Kv+50 kg x 12

 

Inverse rows

Kv x 14, 12, 11, 12

 

D. Incl. Curls

18 kg x 12, 10, 8

 

D. Pull-overs

29 kg x 12, 10, 8

 

Maskin laterals 

60 x 23, 16

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D. Suitcase holds

60 kg x 20 sek

 

Push-ups (3010)

Kv x 5, 5, 5, 5

Dips

Kv x 5, 3, 15, 13, 9

 

Kabel medium MAG-greb, supineret

18 plader x 15, 14, 12

Lats træk godt i (de) første sæt og så tog bagskuldrene gradvist over. Derfor skiftede jeg til 

 

Kabel smalt MAG-greb, pron

18 plader x 12, 12

 

D. Conc. Curls

16 kg x 10/10

 

Maskin laterals

70 x 16, 4, 3

 

Gik desværre lidt overraskende sukkerkold i dag, hvilket skar af længden af træning (gik ud over diskoen), men ellers ok træning :)

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Sidd. Bencurls

90 x 8

150 x 10

130+3 x 10

130+2 x 10

130+1 x 10

 

Hip thrusts

60 x 5

85 kg x 10, 10, 10, 10

 

D. Suitcase holds

60 kg x 20 sek/side

 

Inverse rows

Kv x 14, 12, 11, 11, 

Inverse rows, sup. Greb

Kv x 

 

Push-ups

Kv x 5, 5, 5

Kv+25 kg x 5

Kv+50 kg x 5

Kv+60 kg x 10

Kv+50 kg x 15

 

D. Pull-overs

29 kg x 14, 12

 

D. Incl. Curls

18 kg x 13, 9

 

Maskin laterals

70 x 17, 3, 3, 3, 3, 3

Edited by jsc

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D. Suitcase holds

60 kg x 20 sek

 

Push-ups

Kv x 5, 5, 5, 5, 5

Maskin dips

9 plader x 5

Stakken x 20, 18, 16, 14

Den går ikke så dybt som frie dips, men den er bedre for skuldrene, så de kunne godt blive det nye sorte

 

Cable rows

20 plader x 15, 14, 13, 12, 11

 

Pull-Aparts

Rød x 2 sæt

 

D. Incl. Curls

19 kg x 11, 8

 

Maskin laterals

60 kg x 21, 5, 5, 4

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Ligg. Bencurls

70 x 8

110 x 17, 14, 11, 10

 

Hip-thrusts

60 kg x 6

90 kg x 10, 10, 10

 

D. Suitcase rows

60 kg x 20 sek/hånds

 

Hammer iso rows

110 kg x 15

100 x 10, 10, 9

 

Push-ups

Kv x ? x 5

Kv+25 kg x 5

Kv+50 kg x 5

Kv+60 kg x 11

 

D. Pull-overs

30 kg x 12, 10

 

M. Laterals

60 x 24, 16

 

Edited by jsc

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D. Suitcase holds

60 kg x 20 sek

 

Push-ups

Kv x 5, 5, 5, 5, 5

 

Inverse rows

Kv x 13, 12, 11, 14

 

Maskin dips

Stakken x 20, 19, 20, 16

 

D. Incline curls

20 kg x 10, 8

18 kg x 10

 

Maskin laterals 

70 x 16

60 x 20(?)

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Bencurls, sidd

90 x 6

130 x 16, ?

 

Hip thrusts

60 kg x 5

95 kg x 10, 10

 

D. Suitcase holds

60 kg x 20 sek

 

Hammer isolateral rows

100 kg x 12/12, 12/12

 

Push-ups

Kv x 5, 5, 5

Kv+25 kg x 5

Kv+50 kg x 5

Kv+65 kg x 8

 

D. Conc. Curls

16 kg x 12/12

 

D. Pull-overs

30 kg x 13, 11

 

Maskin laterals

70 x 20, 3

 

Var helt træt i dag, så et minimumsprogram var, hvad der var tid og energi til. 

Edited by jsc

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Bencurls, ligg. 

70 x 6

110+1 x 15

110 x 13

 

Hip-thrusts

60 kg x 5

95 kg x 10, 10

 

D. Suitcase holds

60 kg x 20 sek

 

Push-ups

Kv x 5 x 5

Maskin dips

Stakken +15 kg x 15, 13, 12

 

Inverse rows

Kv x 13, 12, 11

 

D. Incl. Curls

21 kg x 8

20 kg x 6

 

Maskin laterals

60 x 20, 5, 5, 5, 4

Edited by jsc

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Sidd. Bencurls

90 x 6

130 x 5

150 x 11, 9

 

Hip thrusts

60 kg x 5

100 kg x 10

 

D. Suitcase holds

60 kg x 20 sek

 

Cable rows

20 plader x 15, 14, 13

 

Push-ups

Kv x 3 x 5

Kv+25 kg x 5

Kv+50 kg x 5

Kv+60 kg x 10

 

D. Pull-overs

30 kg x 13, 11, 10

 

D. Laterals 

12 kg x 30, 4, 4, 3

 

Af mange årsager en S.K.O.D. træning. Men jeg fik mig rørt, og min kone slap for mig et par timer, så det var nok ok. 

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Ligg. Bencurls

90 x 6

130 x 10

110 x 16

 

Hip thrusts

60 kg x 5

100 kg x 12

 

Suitcase holds

60 kg x 20 sek/hånd

 

Push-ups

Kv x 5, 5, 5

Kv+25 kg x 5

Kv+50 kg x 5

Kv+65 kg x 9

Kv+50 kg x 12

 

Hammer isolateral rows

100 kg x 12/12, 12/12, 10/10, 10/10, 10/10

 

Pull-aparts

Rød x 20, 16

 

D. Incl. Curls

21 kg x 10

18 kg x 8

 

D. Pull-overs

32 kg x 10

30 kg x 10

 

Maskin laterals

70 x 17, 3 -> 60 x 4

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Sidd. Bencurls

90 x 5

130 x 3

150 x 12

130 x 12

 

Hip thrusts

60 kg x 5

105 kg x 8

 

Suitcase holds

60 kg x 20/20 sek

 

Inverted rows

Kv x 14, 13, 11 (for smalt greb), 11

 

Maskin dips

Stakken+15 kg x 17, 15, 13

 

Maskin laterals

60 x 25, 5, 5, 4

 

 

 

 

 

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Bencurls, ligg

90 x 6

110 x 18, 14

 

Hip thrusts

60 kg x 5

105 kg x 10

 

Push-ups

Kv x 5, 5, 5

Kv+25 kg x 5

Kv+50 kg x 5

Kv+70 kg x 8

Kv+50 kg x 13

 

Kabel roning

20 plader x 14, 13

18 plader x 14, 15

 

D. Incl. Curls

22 kg x 8

18 x 10

 

D. Pull-overs

32 kg x 9

30 kg x 12

28 kg x 9

 

D. Laterals

13 kg x 20, 4, 3, 2

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Hip thrusts

70 kg x 5

110 kg x 10

 

Sidd. Bencurls

150 x 15

 

Ring pull-ups

Kv x 9, 9, 8

 

Push-ups

Kv x 5, 5, 5, 5, 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+50 kg x 5

Kv+70 kg x 6

Kv+50 kg x 15

 

Maskin laterals

60 x 29, 5, 5, 5, 4

 

D. Pull-overs

27 kg x 12

24 kg x 12

 

Pull-aparts

Rød x 15, 5, 4

 

 

Edited by jsc

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