jsc

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Hip thrusts

70 kg x 5

110 kg x 12

 

Bencurls, ligg

130 kg x 14

 

D. Suitcase holds

60 kg x 20 sek

 

Inverse rows

Kv x 13, 12, 11, 11

 

Push-ups

Kv x 5, 5, 5, 5, 5

Dips

Kv x 15, 14, 13, 12

 

D. Incl. Curls

22 kg x 10

18 kg x 10

 

Sidd. Laterals 

10 kg x 30+5, 5, 4

 

 

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Hip thrusts

70 kg x 5

110 kg x 14

 

Sidd. Bencurls

Opvarmning

150 kg x 15

 

Suitcase holds

60 kg x 20 sek 

 

Ring pull-ups

Kv x 10, 9, 8, 7

 

Push-ups

Kv x 5, 5, 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+60 kg x 10

Kv+40 kg x 17

 

D. Pull-overs

29 kg x 14

27 kg x 12

25 kg x 11

 

Maskin laterals

70 x 24, 5, 5, 4

 

Pull-aparts

rød x 27, 5, 5, 4

Edited by jsc

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Hip thrusts

70 x 6

110 x 15

 

Bencurls, ligg. 

Opv

130 x 12 ->110 x 2

 

Cable rows

20 plader x 15, 15, 15

 

Push-ups

Kv x 5-6 sæt a 5 reps 

Dips

Kv x 20, 18, 14

 

D. Incl. Curls

23 kg x 6

19 x 10

16 x 12

 

Maskin laterals

75 x 2 x 17-20 ish

 

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Hip thrusts

70 x 5

115 x 10

 

Sidd. Bencurls

150 x 15

 

D. Suitcase holds

60 kg x 20 sek

 

Pull-ups, parallel medium greb

Kv x 10, 9, 8

 

Push-ups

Kv x 5, 5, 5

Kv+20 kg x 5

Kv+40 kg x 5

(2010)

Kv+50 kg x 12, 10

 

D. Pull-overs

25 kg x 15+2, 12

 

Maskin laterals

80 x 15

70 x 15

 

Pull-aparts

Rød x 18, 3, 2

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Hip thrusts

60 kg x 5

100 kg x 15

 

Ligg bencurls

Opv

130 x 13 -> 90 x 5

 

Push-ups

Kv x 5, 5, 5

Dips 

Kv x 5, 5

Kv+10 kg x 15, 13, 11 + kv x 5

 

Hammer isolateral rows

120 kg x 10, 10

110 kg x 8

100 kg x 10, 10

 

D. Incl. Curls

20 kg x 10

Hammer Incl. Curls

20 kg x 12

 

Maskin laterals

80 x 20

70 x 16

 

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Hip thrusts

60 kg x 5

100 kg x 15

 

Sidd. Bencurls

Opv

150+2 x 10 + 130 x 5

 

D. Suitcase holds

60 kg x 20/20 sek

 

Pull-ups

Kv x 10, 9, 8

 

Push-ups

Kv x 5, 5, 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+60 kg x 11 PR

 

D. Pull-overs

25 kg x 17, 13, 12

 

Maskin laterals

80 x 20

70 x 17

 

 

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D. 15/3

 

Hip-thrusts

60 kg x 5

90 kg x 4

110 kg x 10, 10

 

Inverse row, supinated grip

BW x 5 sæt (<=13)

 

Push-ups

BW x 5, 5, 5

Dips

BW x 5

BW+10 kg x 18, 16, 14

BW x 15

 

Laterals

70 x ?, 6, 6, 3

 

D. Stå. Curls

16 kg x 14

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Hip thrusts

70 x 5, 5

110 kg x 12

 

D. Suitcase holds

60 kg x 20 sek

 

Push-ups

Kv x 5, 5, 5

Kv+25 kg x 5

Kv+50 kg x 5

Kv+65 kg x 7

Kv+50 kg x 12

 

Pull-ups

Kv x 10, 8, 8

 

Pull-aparts

Rød x 20, 18

 

D. Pull-overs

26 kg x 15, 12, 10, 10

 

saaMaskin laterals 

80 kg x ?, 7, 5, 3

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Hip thrusts

60 kg x 5

90 kg x 5

110 kg x 15

 

D. Suitcase holds

70 kg x 20 sek/side

 

Push-ups

Kv x 5, 5, 5, 5

Dips

Kv x 5

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

 

Cable n. Rows

20 plader x 11, 10

18 plader x 12, 12

 

D. Hammer incl. Curls

22 kg x 13

D. Incl. Curls

18 kg x 11

 

Pull-aparts

Rød x 20

 

Maskin laterals

60 x 20, 4

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Hip thrusts

60 kg x 5

90 kg x 5

120 kg x 10, 10

Lidt for tung? I hvert fald dårlig feel i dag. 

 

D. Suitcase holds

60 kg x 20 sek

 

Pull-ups, ringe

Kv x 10, 10

 

Push-ups

Kv x 5, 5

Kv+25 kg x 5

Kv+40 kg x 5

Kv+50 kg x 15

 

D. Incl. Curls

22 kg x 8 + 2 incl. Hammer curls 

 

D. Pull-overs

26 kg x 19

 

Maskin laterals

60 x 30

 

Pull-aparts

Rød x ?

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Hip thrusts

60 kg x 5

80 kg x 4

100 kg x 3

110 kg x 16

 

Suitcase holds

70 kg x 20 sek

 

Push-ups

Kv x 

Dips

Kv x 5

Kv+10 kg x 5

Kv+20 kg x 12

Kv+10 kg x 14, 13

 

C. Rows

20 plader x 11, 10

18 plader x 12, 11

16 plader x ?

Sidste sæt sad bedst. Sænker vægten næsten gang for at få bedre feel.

 

Maskin laterals

70 x 20, 5, 4

 

H. Curls

20 kg x 15

 

D. Curls

16 kg x 10

 

 

 

 

Edited by jsc

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Hip thrusts

60 kg x 5

80 kg x 4

100 kg x 3

120 kg x 12

 

D. Suitcase holds

60 kg x 20 sek/side

 

Hammer isolat. Rows

120 kg x 12/12

100 kg x 15/15, 15/15

 

Push-ups

Kv x 5, 5, 5

Kv+25 kg x 5

Kv+50 kg x 4

Kv+60 kg x 10

Kv+50 kg x 12

 

D. Conc. Curls

18 kg x 9/9

 

D. Pull-overs

29 kg x 12, 9

 

Maskin laterals

70 kg x 27, 5, 5, 3

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Hip thrusts

60 kg x 5

90 kg x 4

110 kg x 3

120 kg x 13

 

D. Suitcase holds

60 kg x 20 sek

 

Ring pull-ups

Kv x 10, 10

 

Push-ups

Kv x 5, 5, 5, 5

Dips

Kv x 5

Kv+10 kg x 5

Kv+20 kg x 15

Kv+10 kg x 16

 

D. Incl. Curls

22 kg x 10

D. Incl. Hammer curls

22 kg x 12

 

D. Pull-overs

29 kg x 15, 12

 

Maskin laterals

70 x 25, 5, 5, 3

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Hip thrusts

70 kg x 5

100 kg x 4

125 kg x 3, 10, 1

 

D. Suitcase holds

60 kg x 20 sek

 

H. Iso. Rows 

65 kg x 9/9, 8/8

50 kg x 15/15

 

Push-ups

Kv x 5, 5, 5

Kv+25 kg x 4

Kv+50 kg x 3

Kv+65 kg x 9 PR

 

D. Pull-overs

30 kg x 12, 11, 10

 

D. Conc. Curls

18 kg x 8/8

 

Maskin laterals

80 kg x 20, 17

 

Lidt, men godt.

Edited by jsc

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Hip thrusts

60 kg x 5

100 kg x 4

120 kg x 3

125 kg x 11

 

D. Suitcase holds

60 kg x 20 sek

 

Pull-ups

Kv x 10, 10, 8

 

Push-ups

Kv x 5, 5, 5

Kv+20 kg x 5

Dips

Kv x 5

Kv+10 kg x 5

Kv+20 kg x 15, 13

Kv+10 kg x 15->kv x 4 drop sæt

 

D. Incl. Curls

22.5 kg x 9

D. Incl. Hammer

22.5 kg x 11

 

Maskin laterals

80 kg x 22, 3. 70 kg x 5, 4

 

Pull-apart

Rød x 15

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Hip thrusts

70 kg x 5

110 kg x 4

125 kg x 12

 

D. Suitcase holds

60 kg x 20 sek

 

Push-ups

Kv x 5, 5, 5

Kv+25 kg x 5

Kv+50 kg x 3

Kv+50 kg x 15, 12-13?

 

Hammer Isolat. Rows

65 kg x 10/10, 9/9

50 kg x 15/15, 13/13

 

D. Pull-overs

32 kg x 10

29 kg x 12

26 kg x 12

 

D. Conc. Curls

18 kg x 9/9

 

Maskin laterals

80 kg x 20, 16

 

Pull-aparts

2 sæt

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D. 15/4 2019

 

Hip thrusts

60 kg x 5

90 kg x 3

120 kg x 2

125 kg x 13

 

D. Suitcase holds

60 kg x 20 sek

 

Pull-ups

Kv x 10, 10, 8

 

Push-ups

Kv x 5, 5, 5

Kv+20 kg x 3

Kv+40 kg x 2

Dips

Kv x 5

Kv+10 kg x 3

Kv+20 kg x 15, 13, 11 + kv x 5

 

D. Incl. Curls

23 kg x 8 - for tung :P

D. Incl. Hammer curls

23 kg x 10 - også for tung ;D

 

Smith RDL

60 kg x 10

 

Pull-aparts

3 sæt

 

Maskin laterals

80 kg x 20, 20

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Ret fornuftig pullup styrke. Når jeg selv kommer lidt over 100kg i kropsvægt så synes jeg dælme det er svært. 

Men så siger jeg til mig selv at Jsc laver 10ere på 105-110kgs kropsvægt og Martin Licis laver 5x10 med 150kgs kropsvægt :-D

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Hip thrusts

70 kg x 5

110 kg x 4

130 kg x 10

 

D. Suitcase holds

60 kg x 20 sek

 

Push-ups

Kv x 5, 5, 5

Kv+25 kg x 5

Kv+50 kg x 4

Kv+60 kg x 10

 

H. Rows

60 kg x 12/12, 12/12

50 kg x 15/15

 

D. Pull-overs

29 kg x 14

 

Maskin laterals

80 x 23

Edited by jsc

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På 17/4/2019 at 21:18 , Onkel Troels skrev:

Ret fornuftig pullup styrke. Når jeg selv kommer lidt over 100kg i kropsvægt så synes jeg dælme det er svært. 

Men så siger jeg til mig selv at Jsc laver 10ere på 105-110kgs kropsvægt og Martin Licis laver 5x10 med 150kgs kropsvægt :-D

110 kg er også en slags vægt at slæbe op i ringene, men det er en øvelse jeg føler jeg skal lave, for ikke at miste evnen til at slæbe mit fede korpus op :P

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D. 21/4

 

Hip thrusts

70 kg x 5

110 kg x 3

130 kg x 

 

D. Suitcase

60 kg x 20 sek/hånd

 

Ring pull-ups

Kv x 11, 9

 

Push-ups

Kv x 5, 5, 5

Dips

Kv x 5

Kv+10 kg x 5

Kv+20 kg x 16

Kv+10 kg x 16

Kv x 16

 

D. Incl. H. Curls

17.5 kg x 4

23 kg x 10, 

D. Incl. Curls

18 kg x 12

 

Pull-aparts

Rød x 2 sæt

 

Maskin laterals

80 x 15, 11

 

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Hip thrusts

70 kg x 5

110 kg x 3, 10

 

H. Isolat. Rows

60 kg x 13/13, 12/12, 10/10, 10/10

 

Push-ups

Kv x 5, 5, 5, 5

Kv+25 kg x 5

Kv+50 kg x 3, 15, 14

 

D. Pull-overs

29 kg x 13, 10

 

Maskin laterals

70 x 20, 17

 

 

 

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Hip thrusts

60 kg x 5

100 kg x 3

110 kg x 11, 10

 

D. Suitcase holds

60 kg x 20 sek

 

Pull-ups i ringe

Kv x 10, 10

 

Hammer isolateral rows

60 kg x 10/10, 10/10

 

Push-ups

Kv x 5, 5, 5

Kv+20 kg x 5

Kv+40 kg x 5

Dips (2010)

Kv x 5, 15, 15, 13

 

D. incline curls

20 kg x 12

H. Incl. Curls

20 kg x 12

 

Maskin laterals

80 x 15

70 x 15

 

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Hip thrusts

60 kg x 5

80 kg x 4

100 kg x 3

110 kg x 13

 

Bencurls, ligg

90 x 14

 

D. Suitcase holds

60 kg x 20 sek

 

Hammer isolateral rows

65 kg x 9/9, 8/8

60 kg x 10/10

 

Push-ups

Kv x 5, 5, 5, 5

Kv+25 kg x 5

Kv+50 kg x 3, 15, 12

 

Rear laterals

Rød x 20, 20

 

D. Pull-overs

29 kg x 11, 9

 

Maskin laterals

70 kg x 23, 4, 3

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Hip thrusts

60 kg x 4

80 kg x 3

100 kg x 2, 14

 

Bencurls

90 kg x 16

 

Suitcase holds

60 kg x 5 sek/hånd

80 kg x 5 sek/hånd

 

 Pull-ups

Kv x 10, 10 

 

Push-ups

Kv x 5, 5, 5

Dips (3010)

Kv x 5, 15, 13, 11

 

Pull-aparts

Rød x 2 sæt

 

D. Incl. Curls

20 kg x 10, 8

 

Maskin laterals

70 x 17, 16

 

 

 

 

 

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