TheCzech Posted February 8, 2016 Author Report Share Posted February 8, 2016 Mange tak, Troels! Jeg synes dog ikke helt det mentale overskud til at prøve 220 er der pt, så det må blive næste gang det er peaking tid i ben :) Uge 1, Dag 1 - Zhredding Zeazon Dejligt med noget god gammeldags BB-træning. Masser af pumz og en hurtigt igennem. Dips 8xbw 8xbw 8xbw+20kg 8xbw+40kg 8xbw+60kg 8xbw+60kg 8xbw+60kg 8xbw+60kg 8xbw+60kg Cable fly SS Db incline pres 15x15kg + 8x50kg 15x15kg + 8x50kg 15x15kg + 8x50kg WG Bænkpres 5 sekunders ecc 8x20kg 8x60kg 6x90kg 6x90kg 6x90kg 6x90kg Db lateral raise 12x10kg 12x10kg 12x10kg 12x10kg Standing db pres 10x30kg 10x30kg 10x30kg 10x30kg Cable crunches 15x60 15x60 15x60 15x60 15x60 1-legged seated calf raise 15x40kg + 14x40kg + 13x40k + 12x40kg + 11x40kg + 10x40kg + 9x40kg + 8x40kg + 7x40kg + 6x40kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted February 9, 2016 Author Report Share Posted February 9, 2016 Uge 1, Dag 2 - Zhredding Zeazon 96,6 kg morgenvægt Pullups 5xbw 5xbw+10kg 5xbw+10kg 5xbw+10kg 5xbw+10kg 5xbw+10kg Db row 6x50kg 6x50kg 6x50kg 6x50kg CS Barbell row eo 8x60kg 8x80kg 8x80kg 8x80kg 8x80kg Ez curl SS Fransk pres 6x45kg + 6x55kg 6x45kg + 6x55kg 6x45kg + 6x55kg 6x45kg + 6x55kg Db hammer curl SS Db overhead extensions 8x16kg + 10x13kg 8x16kg + 10x13kg 8x16kg + 10x13kg 8x16kg + 10x13kg Ekstern skulderrotation 3x10 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted February 10, 2016 Author Report Share Posted February 10, 2016 (edited) Uge 1, Dag 3 - Zhredding Zeazon Jeg havde planlagt en stille og rolig dag, men indsatsen blev også derefter, og så blev det pludselig hårdt alligevel. OL Squat 6x60kg 6x60kg 4x100kg 4x100kg 3x140kg 6x150kg 6x150kg 6x150kg 6x150kg 6x150kg CS Benpres SS Hacksquat 15x150kg + 10x40kg 15x150kg + 10x40kg 15x150kg + 10x40kg FFE Bulgarsk split squat 5 sekunders ecc 6xbw 6xbw 6xbw 6xbw DB rumænsk DL 10x44kg 10x44kg 10x44kg 10x44kg Lying leg curls 10x12 blokke 10x12 blokke 10x12 blokke 10x12 blokke 1-legged standing leg curl 15x10kg 15x10kg Edited February 10, 2016 by TheCzech Quote Link to comment Share on other sites More sharing options...
TheCzech Posted February 11, 2016 Author Report Share Posted February 11, 2016 Uge 1, Dag 4 - Zhredding Zeazon Db bænkpres 10x20kg 10x20kg 8x30kg 8x40kg 6x50kg 6x55kg 11x60kg 8x50kg 8x50kg Incline bænpres 8x20kg 8x60kg 8x90kg 8x90kg 8x90kg 8x90kg Military press 8x20kg 8x70kg 8x70kg 8x70kg Db 1-arm laterals SS Cable crunches SS Standing calf raise 10x11,5kg + 10x60kg + 8x60kg 10x11,5kg + 10x60kg + 8x60kg 10x11,5kg + 10x60kg + 8x60kg 10x11,5kg + 10x60kg + 8x60kg 20 minutters posering. Quote Link to comment Share on other sites More sharing options...
Tailwhip Posted February 11, 2016 Report Share Posted February 11, 2016 Stærke bænkskub. Hvad er din PR med 60'erne? Quote Link to comment Share on other sites More sharing options...
TheCzech Posted February 13, 2016 Author Report Share Posted February 13, 2016 Jeg tror muligvis det er 11 reps, men den er sat i OBBC hvor håndvægtene er mindre og nemmere at have med at gøre end dem i AG jeg brugte her, så jeg burde kun lave et par mere næste gang. Gårsdagens træninger: Uge 1, Dag 5 - Zhredding Zeazon AM Pullups 15xbw 5xbw 5xbw 5xbw Seated row SS CS Db row 12x50kg + 10x40kg 12x50kg + 10x40kg 12x50kg + 10x40kg Straight arm pulldown 15x25kg 15x25kg 15x25kg 15x25kg Jeg havde helt glemt, hvor vildt et pump den giver mig. Facepulls 10x30kg 10x30kg 10x30kg 10x30kg Ekstern skulderrotation 3x10 PM Rope extensions 12x20 12x30 12x40 12x40 10x40 Dipsmaskine 15x80kg 15x80kg 15x80kg 15x80kg Band-resisted dips (grøn) 12xbw 12xbw 12xbw 12xbw Db curl 12x9kg 12x11,5kg 12x14kg 12x14kg 12x14kg Cable curls 15x30kg 15x30kg 15x30kg 15x30kg 1-arm Rope curls 12x20kg 12x20kg 12x20kg 12x20kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted February 14, 2016 Author Report Share Posted February 14, 2016 Uge 1, Dag 6 - Zhredding Zeazon I onsdags havde jeg glemt mine knækogere, og i dag havde jeg så glemt mine sko. Det går skide godt. Jeg skulle have kørt nogle tunge squats med stop, men kørte så noget let slant board squat med stop i stedet. Slant board squat m. stop 6x60kg 6x60kg 4x100kg 4x100kg 4x130kg 4x140kg 4x150kg 3x160kg 3x160kg 3x160kg Hacksquat 8x40kg 8x60kg 6x90kg 6x110kg 6x110kg FFE Bulgarsk split squat 12xbw 12xbw 12xbw Rumænsk DL 10x20kg 10x60kg 8x90kg 6x120kg 6x120kg 6x120kg 6x120kg 6x120kg Seated leg curls SS Seated calf raise SS decline crunches 8x110 + 15x50kg + 10xbw 8x110 + 15x50kg + 10xbw 8x110 + 15x50kg + 10xbw 8x110 + 15x50kg + 10xbw 8x110 + 15x50kg + 10xbw Quote Link to comment Share on other sites More sharing options...
TheCzech Posted February 15, 2016 Author Report Share Posted February 15, 2016 (edited) Uge 2, Dag 1 - Zhredding Zeazon Træning og posering i AG. Til sidst dukkede DJ Clen op og var slap. Formen så godt ud i dag. Dips 8xbw 8xbw 8xbw+20kg 8xbw+40kg 8xbw+65kg 8xbw+65kg 8xbw+65kg 8xbw+65kg 8xbw+65kg Cable fly SS Db incline pres 15x15kg + 8x50kg 15x15kg + 8x50kg 15x15kg + 8x50kg WG Bænkpres 5 sekunders ecc 8x20kg 8x60kg 6x92,5kg 6x92,5kg 6x92,5kg 6x92,5kg Db lateral raise 6 hele + 6 halve 12x11,5kg 12x11,5kg 12x11,5kg 12x11,5kg Standing db pres 10x27kg 10x27kg 10x27kg 10x27kg Reverse crunches SS Standing calf raise 10xbw + 20x60kg 10xbw + 20x60kg 10xbw + 20x60kg 10xbw + 20x60kg 10xbw + 20x60kg Edited February 23, 2016 by TheCzech Quote Link to comment Share on other sites More sharing options...
TheCzech Posted February 16, 2016 Author Report Share Posted February 16, 2016 Uge 2, Dag 2 - Zhredding Zeazon Havde lidt travlt for at nå at komme igennem træningen inden skole. God energi dog. Pullups 5xbw 5xbw+15kg 5xbw+15kg 5xbw+15kg 5xbw+15kg 5xbw+15kg Db row 6x52kg 6x52kg 6x52kg 6x52kg CS Barbell row eo 8x60kg 8x80kg 8x80kg 8x80kg 8x80kg Ez curl SS Fransk pres 6x47,5kg + 6x57,5kg 6x47,5kg + 6x57,5kg 6x47,5kg + 6x57,5kg 6x47,5kg + 6x57,5kg Db hammer curl SS Db overhead extensions SS Bent over laterals 8x17kg + 10x14kg + 10x10kg 8x17kg + 10x14kg + 10x10kg 8x17kg + 10x14kg + 10x10kg 8x17kg + 10x14kg + 10x10kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted February 18, 2016 Author Report Share Posted February 18, 2016 Uge 2, Dag 3 - Zhredding Zeazon Træning med Abdel i AG. OL Squat 6x60kg 6x60kg 4x100kg 4x100kg 3x140kg 5x155kg 5x155kg 5x155kg 5x155kg 5x155kg 5x155kg 5x155kg 5x155kg Hacksquat 20x40kg 20x40kg 20x40kg 20x40kg 20x40kg Leg extensions 3 sekunder op, 3 sekunder ned 15x30kg 15x30kg 15x30kg 15x30kg DB rumænsk DL 10x44kg 10x44kg 10x44kg 10x44kg Lying leg curls 10x12 blokke 10x12 blokke 10x12 blokke 10x12 blokke 1-legged standing leg curl 15x10kg 15x10kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted February 18, 2016 Author Report Share Posted February 18, 2016 Uge 2, Dag 4 - Zhredding Zeazon Db bænkpres 10x20kg 10x20kg 8x30kg 8x40kg 6x50kg 6x58kg 8x65kg 8x52kg 8x52kg Reverse grip bænkpres 8x20kg 8x60kg 8x80kg 6x90kg 6x100kg 6x110kg 6x110kg 6x100kg BTN press 8x20kg 8x40kg 8x40kg 8x40kg Db 1-arm laterals 8x12kg 8x12kg 8x12kg 8x12kg Donkey calf raise 15x70kg 15x70kg 15x70kg 15x70kg 15x70kg Decline crunches 10xbw 10xbw 10xbw 10xbw 10xbw Quote Link to comment Share on other sites More sharing options...
TheCzech Posted February 21, 2016 Author Report Share Posted February 21, 2016 Uge 2, Dag 5 - Zhredding Zeazon Pullups 16xbw 5xbw 5xbw 5xbw Seated row SS CS Db row eo 12x50kg + 10x40kg 12x50kg + 10x40kg 12x50kg + 10x40kg Straight arm pulldown SS Facepulls 15x25kg + 12x30kg 15x25kg + 12x30kg 15x25kg + 12x30kg 15x25kg + 12x30kg Db hammer curls SS Lying db extensions 10x18kg + 8x18kg 10x18kg + 8x18kg 10x18kg + 8x18kg 10x18kg + 8x18kg Reverse Cable curls SS V-grip pushdown 15x30kg + 12x40kg 15x30kg + 12x40kg 15x30kg + 12x40kg 15x30kg + 12x40kg 1-arm rope extensions SS Cable curls 12x15kg + 15x30kg 12x15kg + 15x30kg 12x15kg + 15x30kg Ekstern skulderrotation 3x10 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted February 21, 2016 Author Report Share Posted February 21, 2016 Uge 2, Dag 6 - Zhredding Zeazon Træning i Muscle Gym Silkeborg. Noget meh i forhold til mine forventninger, jeg havde dog hvad jeg skulle bruge. Lidt for meget væske og morgenmad lidt for tæt på træningen gjorde dog at opspænd var en by i Rusland. OL Squat m. stop 6x60kg 6x60kg 4x100kg 4x100kg 4x140kg 3x160kg 3x170kg 3x180kg 3x160kg 3x160kg Fint og nemt. Anderledes squatmaskine 10x80lbs 10x150lbs 10x180lbs 10x210lbs 10x210lbs 1-bens benpres 8x120kg 8x120kg 8x120kg Db Rumænsk DL 10x45kg 10x45kg 10x45kg 10x45kg 10x45kg De havde dem ikke tungere. Seated leg curls SS Seated calf raise SS decline crunches 8x110 + 15x50kg + 10xbw 8x110 + 15x50kg + 10xbw 8x110 + 15x50kg + 10xbw 8x110 + 15x50kg + 10xbw 8x110 + 15x50kg + 10xbw Quote Link to comment Share on other sites More sharing options...
TheCzech Posted February 22, 2016 Author Report Share Posted February 22, 2016 Uge 3, Dag 1 - Zhredding Zeazon Grundet noget omrokering manglede jeg dipsstativet i dag, og decline bænk var også væk, så dagens træning blev noget off road. Db bænkpres 8x20kg 8x20kg 8x30kg 8x40kg 6x50kg 6x55kg/60kg - det føltes heller ikke helt rigtigt. 12x60kg PL decline pres 10x40kg 10x80kg 10x120kg 10x140kg 10x140kg Reverse grip bænkpres 15x60kg 15x60kg 15x60kg Press-to-flies 8x16kg 8x16kg 8x16kg Standing db skulderpres 8x30kg 8x30kg 8x30kg Db lateral raise 6 hele + 6 halve 12x11,5kg 12x11,5kg 12x11,5kg 12x11,5kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted February 23, 2016 Author Report Share Posted February 23, 2016 Uge 3, Dag 2 - Zhredding Zeazon Træning 06.45 Pullups 5xbw 5xbw+20kg 5xbw+20kg 5xbw+20kg 5xbw+20kg Jævnt tungt. Db row 7x50kg 7x50kg 7x50kg 7x50kg CS Barbell row eo 8x60kg 8x80kg 8x80kg 8x80kg 8x80kg Facepulls 12x30kg 12x30kg 12x30kg Db curls SS Db overhead extensions 10x13kg + 8x44kg 8x16kg + 8x44kg 8x18kg + 8x44kg 6x20kg + 8x44kg Rope extensions SS Rope curls 10x60 + 10x40 10x60 + 10x40 10x60 + 10x40 10x60 + 10x40 Ekstern skulderrotation 3x10 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted February 24, 2016 Author Report Share Posted February 24, 2016 Uge 3, Dag 3 - Zhredding Zeazon OL Squat 6x60kg 6x60kg 4x100kg 4x100kg 3x140kg 5x160kg 5x160kg 5x160kg 5x160kg 5x140kg CS Benpres SS Hacksquat 15x170 + 8x40kg 15x170 + 8x40kg 15x170 + 8x40kg FFE Bulgarsk split squat 5 sekunders ecc + stop 6xbw 6xbw 6xbw 6xbw DB rumænsk DL 10x44kg 10x44kg 10x44kg 10x44kg Lying leg curls 10x12 blokke 10x12 blokke 10x12 blokke 10x12 blokke Seated leg curl SS Cable crunches SS Standing calf raise stop i top og bund 15x90 + 10x70 + 8x200 15x90 + 10x70 + 8x200 15x90 + 10x70 + 8x200 15x90 + 10x70 + 8x200 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted February 25, 2016 Author Report Share Posted February 25, 2016 Uge 3, Dag 4 - Zhredding Zeazon Træning i Loaded Gym. Jeg er ikke gode venner med deres store håndvægte. Db bænkpres 10x20kg 10x20kg 8x30kg 8x40kg 6x50kg 6x57,5kg 6x62,5kg 6x67,5kg Massivt pump - i underarmene. Reverse grip bænkpres 8x20kg 8x60kg 8x80kg 6x90kg 6x100kg 6x100kg 6x100kg 6x100kg Incline db fly 1½ rep 8x15kg 8x15kg 8x15kg Military press 6x20kg 6x60kg 6x70kg 6x70kg 6x60kg Db 1-arm laterals 10x10kg 10x10kg 10x10kg 10x10kg Læg i benpres stop i top og bund 15x230lbs 15x230lbs 15x230lbs 15x230lbs 15x230lbs Swissball crunches 12xbw 12xbw 12xbw 12xbw 12xbw Quote Link to comment Share on other sites More sharing options...
TheCzech Posted February 26, 2016 Author Report Share Posted February 26, 2016 Uge 3, Dag 5 - Zhredding Zeazon 95,9kg Pullups 8xbw 8xbw 8xbw 8xbw 8xbw Seated row SS CS Db row eo 12x50kg + 10x40kg 12x50kg + 10x40kg 12x50kg + 10x40kg Straight arm pulldown SS Facepulls 15x25kg + 12x30kg 15x25kg + 12x30kg 15x25kg + 12x30kg 15x25kg + 12x30kg Ez curls SS Fransk pres 10x35kg + 10x45kg 10x35kg + 10x45kg 10x35kg + 10x45kg 10x35kg + 10x45kg Incline db hammer curl SS 1-arm db overhead extensions 12x14kg + 12x14kg 12x14kg + 12x14kg 12x14kg + 12x14kg 12x14kg + 12x14kg 1-arm rope extensions SS Reverse curls 15x15kg + 15x30kg 12x15kg + 15x30kg 12x15kg + 15x30kg Ekstern skulderrotation 3x10 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted February 27, 2016 Author Report Share Posted February 27, 2016 Uge 3, Dag 6 - Zhredding Zeazon 95,7kg. Uendeligt mange mennesker i OBBC sådan en lørdagmorgen kl. 9. Jeg må hellere holde til at træne kl. 7. OL Squat m. stop 6x60kg 6x60kg 4x100kg 4x100kg 3x140kg 3x160kg 3x172,5kg 3x182,5kg 3x160kg 3x160kg Aldrig squatte i det rack igen. Jeg formåede mere eller mindre at knalde stangen ind i racket i mit walk out på samtlige sæt. Derudover var det meget nemt. Hacksquat 8x50kg 6x80kg 6x80kg 6x80kg 6x80kg 1-bens benpres 8x170lbs 8x170lbs 8x170lbs Rumænsk DL 8x20kg 8x60kg 8x100kg 6x120kg 6x120kg 6x120kg 6x120kg Uden spejl. En bodybuilders værste mareridt. Lying leg curls 8x13 8x13 8x13 8x13 1-legged seated calf raise 15x30kg + 10x30kg + 8x30kg + 7x30kg + 6x30kg + 5x30kg + 20x30kg (Begge ben) Cable crunches 12x14 12x14 12x14 12x14 12x14 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted February 29, 2016 Author Report Share Posted February 29, 2016 Uge 4, Dag 1 - Zhredding Zeazon Jeg fik lidt ekstra carbzzz i går, og dagens træning var da også virkelig god. Alt var let og jeg jeg kom igennem på ~70 minutter. Dips 8xbw 8xbw 8xbw+25kg 8xbw+50kg 8xbw+70kg 8xbw+70kg 8xbw+70kg 8xbw+70kg 8xbw+70kg Db incline pres SS Incline cable fly 8x52kg + 12x3 8x52kg + 12x3 8x52kg + 12x3 WG Bænkpres 5 sekunders ecc 8x20kg 8x60kg 6x100kg 6x100kg 6x100kg 6x100kg Standing db pres 10x30kg 10x30kg 10x30kg 10x30kg Db lateral raise SS Reverse crunches SS Donkey calf raise 10x11kg + 10xbw + 12x120kg 10x11kg + 10xbw + 12x120kg 10x11kg + 10xbw + 12x120kg 10x11kg + 10xbw + 12x120kg 10x11kg + 10xbw + 12x120kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted March 1, 2016 Author Report Share Posted March 1, 2016 Uge 4, Dag 2 - Zhredding Zeazon Pullups 5xbw 4xbw+25kg 4xbw+25kg 4xbw+25kg 5xbw Db row 7x52kg 7x52kg 7x52kg 7x52kg CS Barbell row eo 8x60kg 6x90kg 6x90kg 6x90kg 6x90kg Db curls SS Db lying extensions SS Reverse peck deck 10x13kg + 10x13kg + 14x35kg 8x16kg + 8x16kg + 14x35kg 8x20kg + 8x20kg + 14x35kg 6x22,5kg + 6x22,5kg + 14x35kg 6x25kg Rope extensions SS Preacher cable curls 10x30kg + 8x10 10x30kg + 8x10 10x30kg + 8x1010x30kg + 8x10 Ekstern skulderrotation 3x10 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted March 2, 2016 Author Report Share Posted March 2, 2016 Uge 4, Dag 3 - Zhredding Zeazon Teknik, teknik, teknik. De sidste par sæt var okey, men ikke noget at råbe hurra for. OL Squat 6x60kg 6x60kg 4x100kg 4x100kg 3x140kg 3x140kg 3x140kg 3x140kg 3x160kg 3x160kg 3x160kg 3x160kg 3x140kg 3x140kg Hacksquat SS CS Benpres 8x80kg + 10x300 8x80kg + 10x300 8x80kg + 10x300 8x80kg + 10x300 Rumænsk DL 10x20kg 10x60kg 8x90kg 8x110kg 8x110kg 8x110kg 8x110kg 8x110kg Leg curls 10x150 10x150 10x150 10x150 1-legged standing leg curl SS Seated calf raise SS Hanging hip raises 10x15kg + 20x30kg + 8xbw 10x15kg + 20x30kg + 8xbw 10x15kg + 20x30kg + 8xbw 10x15kg + 20x30kg + 8xbw Quote Link to comment Share on other sites More sharing options...
TheCzech Posted March 3, 2016 Author Report Share Posted March 3, 2016 Uge 4, Dag 4 - Zhredding Zeazon 94,9kg Dejlig træning med masser af energi. Reverse grip bænk sejlede lidt, men ellers var det super, og der er allerede tydelige forbedringer på formen. Db bænkpres 10x20kg 10x20kg 8x30kg 8x40kg 6x50kg 6x56kg 6x60kg 8x65kg 6x54kg 6x54kg Reverse grip bænkpres 8x20kg 8x60kg 8x80kg 6x100kg 6x100kg 6x100kg 6x100kg Military press 6x20kg 6x60kg 6x70kg 6x80kg 6x80kg Db 1-arm laterals 10x11kg 10x11kg 10x11kg 10x11kg Donkey calf raise 20x120kg + 15x100kg + 15x80kg + 15x60kg + 10x50kg + 10x40kg + 10x30kg + 10x20kg av Decline crunches 10xbw 10xbw 10xbw 10xbw 10xbw Quote Link to comment Share on other sites More sharing options...
TheCzech Posted March 4, 2016 Author Report Share Posted March 4, 2016 Uge 4, Dag 5 - Zhredding Zeazon Pullups 17xbw 5xbw 5xbw 5xbw 5xbw Db row eo SS Seated row 10x40kg + 15x50kg 10x40kg + 15x50kg 10x40kg + 15x50kg 10x40kg + 15x50kg Straight arm pulldown SS Facepulls 15x25kg + 12x30kg 15x25kg + 12x30kg 15x25kg + 12x30kg 15x25kg + 12x30kg Db curls SS Db overhead extensions 12x15kg + 12x15kg 12x15kg + 12x15kg 12x15kg + 12x15kg 12x15kg + 12x15kg Cable curl SS Cable pushdown 10x50kg + 15x50kg 10x50kg + 15x50kg 10x50kg + 15x50kg 10x50kg + 15x50kg 30 minutters posering. Quote Link to comment Share on other sites More sharing options...
TheCzech Posted March 5, 2016 Author Report Share Posted March 5, 2016 Uge 4, Dag 6 - Zhredding Zeazon Træning i FW i Aalborg. OH teh horror OL Squat m. stop 6x60kg 6x60kg 4x100kg 4x100kg 3x140kg 3x160kg 3x175kg 3x185kg 2x170kg 2x170kg Tungt men pænt topsæt. FFE Bulgarsk split squat 5 sekunders ecc 6xbw 6xbw 6xbw 6xbw 6xbw Rumænsk DL 10x20kg 10x60kg 8x100kg 6x110kg 6x120kg 6x130kg Leg curls 15x70 15x70 15x70 15x70 Skod maskine. Lægpres 15x200kg 15x200kg 15x200kg 15x200kg Quote Link to comment Share on other sites More sharing options...
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