jsc 939 Report post Posted December 28, 2018 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 Share this post Link to post Share on other sites
jsc 939 Report post Posted December 28, 2018 (edited) Bodybike Opvarmning Intervaller 4 x 15 sek hvert 2., 2., og 3 min Edited December 29, 2018 by jsc Share this post Link to post Share on other sites
jsc 939 Report post Posted December 28, 2018 (edited) 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 December 30, 2018 by jsc Share this post Link to post Share on other sites
jsc 939 Report post Posted December 28, 2018 (edited) DP Edited December 29, 2018 by jsc Share this post Link to post Share on other sites
jsc 939 Report post Posted January 2 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? Share this post Link to post Share on other sites
jsc 939 Report post Posted January 4 (edited) 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 January 4 by jsc Share this post Link to post Share on other sites
jsc 939 Report post Posted January 6 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 Share this post Link to post Share on other sites
jsc 939 Report post Posted January 8 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 Share this post Link to post Share on other sites
jsc 939 Report post Posted January 9 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 Share this post Link to post Share on other sites
jsc 939 Report post Posted January 15 Bodybike Intervaller 4 @ 15 sek, hvert 3. min Share this post Link to post Share on other sites
jsc 939 Report post Posted January 17 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 Share this post Link to post Share on other sites
jsc 939 Report post Posted January 20 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 :) Share this post Link to post Share on other sites
jsc 939 Report post Posted January 23 (edited) 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 January 23 by jsc Share this post Link to post Share on other sites
jsc 939 Report post Posted January 26 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 Share this post Link to post Share on other sites
jsc 939 Report post Posted January 29 (edited) 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 January 29 by jsc Share this post Link to post Share on other sites
jsc 939 Report post Posted February 1 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(?) Share this post Link to post Share on other sites
jsc 939 Report post Posted February 4 (edited) 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 February 4 by jsc Share this post Link to post Share on other sites
jsc 939 Report post Posted February 7 (edited) 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 February 7 by jsc Share this post Link to post Share on other sites
jsc 939 Report post Posted February 10 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. Share this post Link to post Share on other sites
jsc 939 Report post Posted February 14 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 Share this post Link to post Share on other sites
Onkel Troels 1,142 Report post Posted February 14 Solide træninger. Uncle T approved :-) 1 jsc reacted to this Share this post Link to post Share on other sites
jsc 939 Report post Posted February 17 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 Share this post Link to post Share on other sites
jsc 939 Report post Posted February 20 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 Share this post Link to post Share on other sites
jsc 939 Report post Posted February 23 På 14/2/2019 at 22:27 , Onkel Troels skrev: Solide træninger. Uncle T approved :-) Takker kære Onkel :) Share this post Link to post Share on other sites
jsc 939 Report post Posted February 23 (edited) 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 February 23 by jsc Share this post Link to post Share on other sites
