jsc

Doktorens log

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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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