jsc

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Hip thrusts

70 kg x 4

100 kg x 2

140 kg x 1

125 x 12

 

Bencurls, ligg

110 x 14

 

D. Holds 

60 kg x 10/10

 

Ring pull-ups

Kv (fed) x 8, 6

Åh, de bliver ikke nemmere af pause + ekstra flomme :P

 

Push-ups

Kv x 5

Kv+20 kg x 4

Kv+40 kg x 3

Kv+60 kg x 12 PR

Kv+50 kg x 12

 

K. Narrow rows

15 plader (3011) x 11, 9

 

D. Pull-overs

30 kg x 

 

Maskin laterals

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D  26/7

D. Holds

60 kg x 10/10 sek

 

Hammer isolat rows

55 kg x 13/13

50 kg x 14/14

45 kg x 17/17

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 2

Kv+50 kg (6010) x 9, 8

 

D. Pull-overs

30 kg x 14, 12

 

Maskin laterals

65 x 25, 22

 

For varmt, så kort, men godt :)

Edited by jsc
.

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D. Iso hold 

60 kg x 10/10 sek

 

Hammer isolateral rows

55 kg x 14/14, 13/13, 12/12

50 kg x 13/13, 12/12

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3

Kv+50 kg (6010) x 9, 8

Kv+50 kg (1010) x 12, 10

 

Pull-aparts

Rød x 2 sæt

 

Pull-overs

30 kg x 12, 12, 11

 

Maskin laterals

70 x 18

60 x 20

 

God træning i dag :)

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Hip thrusts

60 kg x 3

100 kg x 2

130 kg x 2

150 kg x 2

130 kg x 10+10 sek hold i top

 

Ligg. Bencurls

110 x 12

 

Sidd. Bencurls

130 x 12

 

Lidt forgæves forlårspjat

 

High handle trap bar DL

66 kg x 10

86 kg x 10

Jeg er et bæst. Prøver at starte den op, stille og roligt. 

 

Kosak squats til lige over parallel

Kv (4220) x 10/10

De her KUNNE være et bud på fremtidig forlårstræning?

 

 

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D. Holds

60 kg x 10/10 sek

 

Pull-ups m A90

Kv x 7, 6, 6, 6

WTF - Tung :P

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3

Kv+65 kg x 10

Kv+60 kg x 10

Kv+50 kg x 12

 

Maskin laterals

70 x 20

60 x 15

 

D. Incl. Curls

17 kg x 10

16 kg x 10 TF

 

D. Pull-overs 

30 kg x 15, 

 

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Hip thrusts

60 kg x 3

100 kg x 2

130 kg x 2

150 kg x 2

130 kg (2011)12+12 sek isohold

 

Bencurls

110+1 x 12

 

D. Isohold

60 kg x 10+10 sek

 

Hammer isolateral rows

57.5 kg x 10/10

55 kg x 10/10

50 kg x 12/12

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3

Kv+50 kg (6010) x 9

 

Maskin laterals

65 x 26

 

D. Pull-overs

32 kg x 10, 10

 

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D. Holds 

60 kg x 10/10 sek

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3

Kv+65 kg x 12

Kv+60 kg x 10

Kv+50 kg x 12 ->+25 x 4

Kv+40 kg x 12

 

Pull-ups

Kv x 8, 7, 7, 6

 

K. Rows

15 plader x 2 sæt

14 plader x 1 sæt

 

Maskin laterals

65 x 23, 20, 17

 

D. Incl. Curls

16 kg x 10, 10

15 kg x 9

 

D. Pull-overs

30 kg x 15, 12, 10

 

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Hip thrusts 

60 kg x 4

100 kg x 2

130 kg x 2

150 kg x 2

130 kg x 14

 

Ligg. Bencurls

110+2 x 8 -> 110 x 4

 

Sidd. Bencurls

110 x 11

 

Trap bar DL, High handle

66 kg x 10

96 kg x 10

Hallo? De var gode :O

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D. Holds

60 kg x 10 sek x 2/hånd

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3, 3

Kv+70 kg x 8

Kv+60 kg x 10, 10

Kv+50 kg x 12

 

Pull-ups

Kv x 8, 7, 6, 6, 5

 

K. Rows

15 plader x 10

14 plader x 9

 

Maskin laterals

60 x 23, 5, 5, 5

 

D. Pull-overs

30 kg x 13

28 x 11

 

D. Incl. Curls

15 kg x 14

 

 

 

 

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Hip thrusts

60 kg x 3

100 kg x 2

130 kg x 2

160 kg x 2

135 kg x 12

 

Bencurls, sidd

130 x 12, 10, 8

 

Trap bar DL

66 kg x 10

96 kg x 10

106 kg x 10

 

Hammer isolateral rows

55 kg x 12/12, 10/10

50 kg x 12/12

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D. Holds

60 kg x 10 sek hold x 2

 

Medium parallel Pull-ups

111 kg x 8, 7, 6, 7

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+60 kg x 13, 11, 10

Kv+50 kg x 11, 10

 

Cable rows, smal

(2012)

15 plader x 10, 8, 7

 

Pull-overs

30 kg x 10, 10, 

 

D. Incl. Curls

16 kg x 13

 

Maskin laterals

70 x 20

60 x 25, 23

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Hip thrusts

60 kg x 3

100 kg x 3

130 kg x 3

160 kg x 2

140 kg x 10+10 sek isohold i toppen af sidste rep

 

Bencurls, ligg (3010)

110 kg x 12, 10, 8

 

Inverse rows, roterende greb

Kv (2012) x 8, 7, 6, 5, 5

Hold nu k... jeg er slap i den her. Dét skal jeg gøre noget ved. Den skal med fremover, fast og med masser af sæt :D

 

Maskin laterals

70 x 28

60 x 24

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D. Holds

60 kg x 10/10 sek 

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 4, 3

Kv+70 kg x 9

Kv+60 kg x 12, 10

Kv+50 kg x 10, 8

 

Inverse rows w rotating handles

Kv (2012) x 8, 7, 7, 7, 6

De sidder altså godt :)

 

D. Incl. Curls

15 kg x 15, 10

 

Maskin laterals

70 x 22

60 x 12

 

D. Pull-overs 

29 kg x 14, 11, 10

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Hip thrusts

60 kg x 3

100 kg x 3

130 kg x 3

160 kg x 2

140 kg x 12+10 sek isohold i toppen af sidste rep

 

Bencurls, ligg (3010)

110 kg x 14, 11, 9

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D. Holds

60 kg x 10/10 sek 

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3, 2

Kv x 65 kg x 10

Kv+60 kg x 10

Kv+50 kg x 14, 10

 

Inverse rows w rotating handles

Kv (2012) x 9, 8, 7, 7, 6

De sidder altså BARE godt :)

 

D. Incl. Curls

17 kg x 11

16 kg x 9

15 kg x 8

 

D. Pull-overs 

29 kg x 12, 10, 8

 

Maskin laterals

70 x 24

60 x 30

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Hip thrusts

60 kg x 3

100 kg x 3

140 kg x 3

170 kg x 2

140 kg x 13+10 sek isohold i toppen af sidste rep

 

Bencurls, ligg (4011)

110 kg x 11, 9

 

D. Holds

60 kg x 10 sek/hånd

 

Inverse rows, roterende håndtag

Kv (2012) x 10, 8, 7

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3, 3, 

Kv+50 kg (6010) x 10, 8

 

D. Pull-overs

29 kg x 13, 11

 

Maskin laterals

70 x 26, 20

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D. Holds

60 kg x 10/10+10/10 sek 

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3, 3

Kv+70 kg x 8

Kv+60 kg x 10

Kv+50 kg x 12

 

Inverse rows w rotating handles

Kv (2012) x 8, 7, 6, 6, 6

 

D. Pull-overs 

29 kg x 14, 12, 11

 

D. Incl. Curls

17 kg x 12

15 kg x 12 (ekstra stejl v en fejl), 10

 

Maskin laterals

70 x 22, 20, 17

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Hip thrusts

60 kg x 3

100 kg x 3

140 kg x 3

170 kg x 3

145 kg x 10+10 sek isohold

 

Bencurls, sidd. 

130 kg (4010) x 14

 

Pull-ups

Kv x 8

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3, 3

Kv+50kg (6010) x 9

 

Maskin laterals

70 kg x 25, 4, 5

 

Inverse rows

Kv x 7

 

D. Pull-overs

29 kg x 18

 

D. Incl. Curls

18 kg x 10

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Hip thrusts

60 kg x 3

100 kg x 3

140 kg x 3

170 kg x 2

145 kg x 10+15 sek isohold

 

Bencurls

150 (4010) x 10

 

Push-ups

Kv+25 kg x 5, 3

Kv+50 kg x 3, 2

Kv+70 kg x 10

Kv+50 kg x 17, 14

 

Pull-ups, rotating handle

Kv x 7, 6

 

Inverse rows

Kv x 7, 6

 

Maskin laterals

70 x 22, 17

 

D. Pull-overs

29 kg x 16, 12, 10

 

D. Incl. Curls

18 kg x 11

15 kg x 11

 

 

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Hip thrusts

60 kg x 3

100 kg x 3

140 kg x 3

180 kg x 2

150 kg x 8+15 sek iso-hold 

 

Sidd. Bencurls

150 (4010) x 11

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 3, 2

Kv+65 kg x 2

Dropsæt

Kv+75 kg x 6 ->50 kg x 5 ->25 kg x 6

 

Pull-ups

Kv x 9

 

Inverse rows

Kv (2012) x 8

 

D. Incl. Curls

19 kg x 10

 

Maskin laterals

70 x 24, 5, 5, 5

 

D. Pull-overs

29 x 16, 3

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D. Holds

60 kg x 2 sæt

 

Hip thrusts

60 kg x 4

100 kg x 2

140 kg x 2

180 kg x 2

150 kg x 10

 

Sidd. Bencurls

150 (4010) x 12

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 4

Kv+65 kg x 2

Dropsæt

Kv+75 kg x 7->50 kg x 7->25 kg x 6

Fedt sæt :)

 

Pull-ups

Kv x 10

 

Inverse rows

Kv (2012) x 8, 7

 

D. Incl. Curls

19 kg x 11

 

Maskin laterals

70 x 20, 5, 4, 4

 

D. Pull-overs

29 x 19

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D. 29/9

D. Holds

60 kg x 2 sæt

 

Pull-ups

Kv x 10, 9

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 4

Kv+65 kg x 2

Kv+75 kg x 8

Kv+65 kg x 10

Kv+50 kg x 13

 

Inverse rows

Kv (2012) x 8, 8, 7

 

Maskin laterals

75 x 21

70 x 17

65 x 20

 

D. Pull-overs

29 x 18, ?, ?

Edited by jsc

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Laver du pushups hvor der ligger 75kg på ryggen af dig? Det lyder godt nok bøvlet. Kræver vel en makker der kan sørge for de ikke falder ned? Hvad siger dit AC-led til diverse plateloaded chest press maskiner? Personligt synes jeg de er ret skånsomme. :-)

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Hip thrusts

70 kg x 3

120 kg x 2

170 kg x 2

150 kg x 10, 8+10 sek isohold

 

D. Holds

60 kg x 10/10 sek

 

 

Sidd. Bencurls

130+2 x 12

130+1 x 12

130 x 10

 

K. Rows

16 plader x 16, 14, 12, 12

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5

 

Maskin laterals

80 x 22

 

D. Pull-overs

32 kg x 15

 

Edited by jsc

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