jsc

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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 11 PR :)

Kv+50 kg x 13, 10, 10

 

Inverse rows

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

 

Maskin laterals

80 x 22, 22

 

D. Pull-overs

32 kg x 12, 12, 11

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Hip thrusts

100 kg x 3

150 kg x 3

190 kg x 2

150 kg x 11, 9, 7+10 sek isohold

 

Sidd. Bencurls

150 x 12, 10

 

K. Rows

17 plader x 15, 13, 13

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5

Kv+50 kg (6210) x 5-6?

 

Maskin laterals

80 x 20+4 Rest pause 

 

D. Pull-overs

32 kg x 15

 

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D. 12/10

 

D. Holds

60 kg x 10+10 sek/side

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 3

Kv+50 kg (6210) x 6

Kv+50 kg (4210) x 6

Kv+50 kg (2210) x 6

Pump :D

 

Pull-ups

Kv x 11, 9

 

Inverse rotating handle row

Kv x 8, 7, 6

 

Maskin laterals

80 x 18, 1, 1

70 x 18, 1, 1, 1, 1

 

 

D. Pull-overs

32 kg x 14, 13

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Hip thrusts

100 kg x 3

150 kg x 3

190 kg x 2

150 kg x 12, 10, 8, 7

 

D. Hold

60 kg x 10sek/hånd

 

 

Sidd. Bencurls

150 x 13, 11

 

Inverse rows

Kv (2210) x 8, 8

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 3, 3

Kv+60 kg x 3

Kv+70 kg x 10

 

Maskin laterals

80 x 24+1, 1, 1, 1, 1

 

D. Pull-overs

32 kg x 18

 

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Overkrop

 

D. Holds

60 kg x 10+10 kg/hånd

 

Pull-ups

Kv (115.1 kg) x 10, 9

F.., jeg er blevet fed :P

 

Inverse rows

Kv x 8, 8, 7, 6, 30 sek isohold i toppen

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+50 kg (4010) x 10, 9, 8, 7, 6

 

Maskin laterals

70 x 26, 20

 

D. Pull-overs

32 kg x 14, 12, 10

 

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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 13

 

D. Hold

60 kg x 10sek/hånd

 

Ligg. Bencurls (dropsæt)

130 kg x 10->110 kg x 3->90 kg x 3

 

Pull-ups

Kv x 10

 

Inverse rows

Kv (2210) x 9+10 sek isohold

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5

(Dropsæt)

Kv+50 kg x 18->25 kg x 4

 

Maskin laterals

70 x 22, 2, 1, 1, 1, 1

 

D. Pull-overs

32 kg x 15

 

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Overkrop

 

D. Holds

60 kg x 10 sek/hånd

 

Pull-ups

Kv (113.0 kg) x 10, 8

 

Inverse rows

Kv x 9, 8

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+50 kg x 5

Kv+60 kg (4010) x 8

Kv+50 kg (4010) x 10

 

Maskin laterals

70 x 24, 20

 

D. Pull-overs

32 kg x 15, 12

 

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Hip thrusts

60 kg x 4

100 kg x 3

140 kg x 3

180 kg x 10 sek hold

155 kg x 10 +15 sek isohold

 

D. Hold

60 kg x 10sek/hånd

 

Ligg. Bencurls (dropsæt)

130 kg x 12->110 kg x 3->90 kg x 3

 

Inverse rows

Kv (3210) x 9, 8, 7+4

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+50 kg x 5

Kv+60 kg (4010) x 9

Kv+50 kg (4010) x 9

 

Maskin laterals

70 x 21, 1, 1, 1, 1

 

D. Pull-overs

32 kg x 15

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Super kort træning

 

D. Holds

70 kg x 10 sek/hånd

 

Pull-ups

Kv(114.5 kg) x 9 :P

 

Inverted rows

Kv x 10+5

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+40 kg x 5

Kv+50 kg x 5

Dropsæt

Kv+65 kg (4010) x 7 ->

kv+50 kg (4010) x 2 ->

Kv+25 kg (4010) x 5

 

Maskin laterals

(Drop + rest pause)

70 kg x 23 ->

60 kg x 5, 3, 3

 

D. Pull-overs

Drop sæt

32 kg x -> 15

26 kg x 6

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Hip thrusts

60 kg x 3

100 kg x 3

140 kg x 3

180 kg x 2

160 kg x 9

 

D. Hold

70 kg x 10sek/hånd

 

Ligg. Bencurls (dropsæt)

130 kg x 13 ->110 kg x 3 >90 kg x 3

 

Inverse rows

Kv (3210) x 10, 10+5

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+50 kg x 4

Kv+65 kg x 3

Dropsæt

Kv+75 kg x 6

Kv+50 kg x 6

Kv+25 kg x 6

 

Maskin laterals

70 x 20, 5, 3

 

D. Pull-overs

34 x 12

 

Edited by jsc

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Super kort træning

 

D. Holds

70 kg x 10 sek/hånd

 

Pull-ups

Kv(114.6 kg) x 9 

 

Inverted rows

Kv x 11, 9+5

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3

Kv+65 kg x 2

Dropsæt

Kv+75 kg x 8

Kv+50 kg x 6

Kv+50 kg x 6

 

Maskin laterals

(Drop + rest pause)

80 kg x 20

70 kg x 16, 6

 

D. Pull-overs

Drop sæt

26 kg x 5

34 kg x 14

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Hip thrusts

60 kg x 3

100 kg x 3

140 kg x 3, 10

For tunge hip thrusts giver mig ømme knæ, så sænkede vægten og kørte strikse reps. Failure på 10 reps er ok. 

 

D. Hold

60 kg x 10sek/hånd x 2

 

Ligg. Bencurls (dropsæt)

130 kg x 11 -> 110 kg x 3 

 

Pull-ups

Kv x 8, 6

Kører ikke disse helt ud, da det gør ondt. 

 

Inverse rows

Kv (3210) x 9, 8

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5

Dropsæt

Kv+60 kg x 11->40 kg x 3

Kv+60 kg x 8->40 kg x 3

 

 

Maskin laterals

60 x 6

75 x 20

70 x 20

65 x 15

 

D. Pull-overs

27 kg x 5

29 kg x 17, 13, 10

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