jsc

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Hip thrusts

60 kg x 5

100 kg x 3, 15

 

Suitcase holds

60 kg x 20 sek/side

 

Hammer Isolat. Rows

65 kg x 9/9, 8/8

50 kg x 15/15

 

Push-ups

Kv x 5, 5, 5

Kv+25 kg x 5

Kv+50 kg x 3

Drop sæt 

Kv+50 kg x 15 -> 25 kg x 5 -> kv x 4 

 

D. Pull-overs

26 kg x 

 

Maskin laterals

70 x 20, 5, 4

 

(Alt for) Sen træning, så lav volumen og høj intensitet, hvilket er det eneste, jeg orker, når jeg er for træt til at træne :P

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Hip thrusts

110 kg x 13

 

Bencurls

110 x 10

 

Suitcase holds

60 kg x 20 sek

 

Push-ups

Kv x 5, 5

Kv+20 kg x 5

Kv+40 kg x 4

Dips

Kv x 18, 16, 15

 

Ring pull-ups

Kv x 9, 8

F... de sucked i dag :P

 

D. Incl. Curls

22 kg x ..

20 kg x 3 WTF - højre arm var helt off???

D. Incl. H. Curls

22 x 4->20 kg x 4? 

 

Wide k. Rows

24 plader x 12

 

Maskin laterals

80 x 20

 

totalt skod i dag. Bedre held næste gang. 

Edited by jsc

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Hip thrusts

60 kg x 4

100 kg x 3, 15

 

D. Suitcase holds

60 kg x 20 sek

 

Hammer isolateral rows

60 kg x 10/10, 8/8

50 kg x 10/10, 10/10

Højre side er blevet vildt slap. Måske nok effekten af undertræning, der skinner igennem? 

 

Push-ups

Kv x 5, 5, 5

Kv+25 kg x 4

Kv+50 kg x 2, 15, 10, 

 

D. Pull-overs

26 kg x 15, 11

 

Maskin laterals

80 x 20, 3, 3, 3

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Hip thrusts

60 x 4

100 x 3, 16

 

Bencurls

110 x 13

 

D. Suitcase holds

60 kg x 20 sek/side

 

H. Rows

60 kg x 9/9

50 kg x 13/13, 12/12, 11/11, 10/10

 

Push-ups

Kv x 5, 5, 5

Kv+25 kg x 5

Kv+50 kg x 3

Kv+60 kg x 10

Kv+50 kg x 12, 10

 

D. Pull-overs

26 kg x 13, 12, 9

 

Maskin laterals

80 x 20

70 x 15

D. Incl. Curls

18 kg x 10

 

 

Edited by jsc

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Hip thrusts

60 kg x 4

90 kg x 3

110 kg x 12

 

Bencurls

110 x 14

 

D. Suitcase holds

60 kg 

80 kg 

 

Push-ups

Kv x 5, 5, 5

Kv+25 kg x 5

Kv+50 kg x 3

Kv+65 kg x 8

Kv+50 kg x 12, 10

 

Pull-ups

Kv x 8 W.T.F?

Mine albuebøjere, specielt på højre side, er bare super ristede og slappe for tiden??!!

 

H. Isolateral rows

50 kg x 13/13, 12/12, 11/11, 10/10

 

D. Pull-overs

26 kg x 13, 11, 10

 

Maskin laterals

70 x 21, 5, 5

 

 

 

Edited by jsc

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Hip thrusts

60 kg x 5

90 kg x 3

110 kg x 14

 

Ligg. Bencurls

110 x 15

 

Suitcase holds

60 kg x 20 sek/side

 

Pull-ups

Kv x (8 :P) 

 

K. Rows

15 plader x 17, 15, 13

Brændte :D

 

Push-ups

Kv x 5, 5

Kv+25 kg x 4

Kv+50 kg x 2, 15, 12

 

D. Pull-overs

27 kg x 10, 10

 

Maskin laterals

80 kg x 17 -> 70 kg x 5, 4

 

 

 

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Hip thrusts

70 kg x 4

100 kg x 3

110 kg x 13

 

Ligg. Bencurls

130 x 8

 

Suitcase holds

60 kg x 10

 

Hammer isolateral rows

50 kg x 14/14, 12/12, 10/10, 9/9, 

 

Push-ups

Kv x 5, 5

Kv+25 kg x 4

Kv+50 kg x 3

Kv+65 kg x 8

Kv+50 kg x 12

 

D. Pull-overs

27 kg x 10, 12

 

Maskin laterals

70 kg x 21, 5, 5, 5

 

 

 

 

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Hip thrusts

70 kg x 4

100 kg x 2, 15

 

Bencurls

110+2 x 10

 

D. Suitcase holds

60 kg x 10 sek

 

Cable rows

20 plader x 7

18 plader x 14

16 plader x 15

 

Push-ups

Kv x 5, 5

Kv+25 kg x 4

Kv+50 kg x 2, 16 PR

 

Maskin laterals

70 kg x 21, 3, 3, 3, 2

 

D. Pull-overs

29 kg x 14

 

For længe siden sidst, for lidt søvn og for meget stress, viral sygdom mm. 

Fik banket rust af og så kommer jeg igen :)

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D. Suitcase holds

60 kg x 2 x 10 sek

 

Push-ups

Kv x 5, 5

Kv+25 kg x 4

Kv+50 kg x 2

Kv+50 kg (3010) x 9

Kv+50 kg (2010) x 9

Kv+50 kg (1010) x 10

 

Hammer isolateral rows

50 kg x 15/15, 14/14, 13/13, 12/12, 11/11

 

D. Pull-overs

29 kg x 13, 10

26 kg x 10

 

Maskin laterals

80 x 15

70 x 15

 

Pull-aparts

Rød x failure

 

Ren overkropstræning = bedre overkropstræning??? :P

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Hip thrusts 

100 kg x 15 PR

 

Bencurls

110+2 x 12

 

K. Rows

20 plader x 8

18 plader x 14

16 plader x 20

 

Push-ups

Kv x 5, 5

Kv+25 kg x 4

Kv+50 kg x 3

Kv+65 kg x 9 PR

 

Maskin laterals

70 x 19, 5, 4

 

D. Pull-overs

29 kg x 16

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D. Suitcase holds

60 kg 2 x 10 sek

 

Hammer isolateral rows

50 kg x 15/15, 14/14, 13/13, 12/12, 11/11

Ikke helt restitueret hér

 

Push-ups

Kv x 5, 5, 

Kv+25 kg x 4

Kv+50 kg x 2

Kv+50 kg (4010) x 9

Kv+50 kg (3010) x 9

Kv+50 kg (2010) x 9

Kv+50 kg (1010) x 9

 

Pull-overs (3010)

29 x 12, 11, 10

 

Pull-aparts

2 sæt

Edited by jsc

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Hip thrusts

70 kg x 4

110 kg x 2, 10

 

Bencurls

110+2 x 14

 

D. Holds

60 kg x 10 sek

 

K. Rows

18 plader x 15, 13

 

N. Pull-downs

14 plader x 12 - Meh

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 2, 17 PR

 

Maskin laterals

70 x 24, 4, 4, 4

 

D. Pull-overs

29 kg x 16

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D. Holds

60 kg x 2 x 10 sek

 

Push-ups

Kv x 5, 5

Kv+25 kg x 4

Kv+50 x 2

Kv+50 kg (5010) x 8

Kv+50 kg (4010) x 8

Kv+50 kg (3010) x 8

Kv+50 kg (2010) x 8

Kv+50 kg (1010) x 9

 

Hammer rows

50 kg x 17/17, 15/15, 14/14, 12/12, 11/11

 

Pull-aparts

Rød x 2 sæt

 

D. Pull-overs

29 kg x 14, 12, 14

 

M. Laterals

70 x 18 - 60 x 5, 4

60 x ?

 

D. Incl. Curls

15 kg x 13

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