Beeps Posted September 29, 2015 Author Report Share Posted September 29, 2015 29/9De 110 med pause var ikke for god, men ellers var alt let og kontrolleret.Bænkpres10 x 20 kg5 x 60 kg2 x 80 kg2 x 90 kg1 x 100 kg1 x 110 kgm. stop herfra1 x 110 kg2 x 95 kg2 x 95 kg2 x 95 kg2 x 95 kg - vid2 x 95 kg Military pres5 x 40 kg5 x 50 kg5 x 55 kg5 x 55 kg5 x 55 kg5 x 55 kg5 x 55 kgIncline DB pres6 x 34 kg6 x 34 kg6 x 34 kg6 x 34 kg6 x 34 kgCG cable rows10 x 65 kg10 x 65 kg10 x 65 kg10 x 65 kg10 x 65 kgDB rows10 x 42 kg10 x 42 kg10 x 42 kg10 x 42 kg10 x 42 kgArme3 sæt til hver Quote Link to comment Share on other sites More sharing options...
Beeps Posted September 30, 2015 Author Report Share Posted September 30, 2015 30/9Igen en let og god træning.Sumo dødløft5 x 60 kg3 x 100 kg2 x 140 kg2 x 180 kg1 x 200 kg1 x 200 kg1 x 200 kg1 x 200 kgLangt bedre teknisk og lette.HB squat3 x 110 kg3 x 110 kg3 x 110 kg3 x 110 kg3 x 110 kg3 x 110 kg3 x 110 kgRDLLangsom ned6 x 100 kg6 x 100 kg6 x 100 kg6 x 100 kg6 x 100 kgLeg curls + leg extensions Quote Link to comment Share on other sites More sharing options...
Beeps Posted October 2, 2015 Author Report Share Posted October 2, 2015 1/10EasyBænkpres4 x 90 kg4 x 90 kg4 x 90 kg4 x 90 kg4 x 90 kg4 x 90 kg4 x 90 kg4 x 90 kg4 x 90 kg4 x 90 kgIncline DB flyes8 x 17.5 kg8 x 17.5 kg8 x 17.5 kg8 x 17.5 kg8 x 17.5 kgRyg og arme Quote Link to comment Share on other sites More sharing options...
Beeps Posted October 2, 2015 Author Report Share Posted October 2, 2015 2/10 Squat5 x 20 kg5 x 60 kg2 x 100 kg2 x 120 kg2 x 140 kg2 x 150 kg2 x 150 kg2 x 150 kg5 x 130 kg5 x 130 kg5 x 130 kg Konv. dødløft5 x 60 kg 2 x 100 kg2 x 140 kg2 x 155 kg2 x 155 kg2 x 155 kg2 x 155 kg2 x 155 kg 45' ben pres10 x 210 kg10 x 210 kg10 x 210 kg10 x 210 kg10 x 210 kg Leg curls6 x 150 lbs6 x 150 lbs6 x 150 lbs6 x 150 lbs6 x 150 lbs Walking DB lunges med 25 kg i hver hånd. Quote Link to comment Share on other sites More sharing options...
Beeps Posted October 3, 2015 Author Report Share Posted October 3, 2015 Træningen startede ud med at jeg fandt en voksenble hængende sammen med alle bælterne. Jeg gik ud i receptionen og spurgte, om vi havde fået nyt udstyr til de tunge løft. Det mente han ikke, så den blev smidt ud.Det har jeg alligevel aldrig set før, og jeg var helt alene i centeret.Har brugt dagen på at se WOW arena på twitch, det bringer minder frem fra mine gladiator tider i TBC og WOTLK Bænkpres10 x 20 kg5 x 60 kg3 x 80 kg2 x 90 kg2 x 100 kg1 x 105 kg1 x 110 kg2 x 100 kg3 x 85 kg3 x 85 kg3 x 85 kgFlad DB pres8 x 30 kg8 x 36 kg7 x 42 kg - fail på 8.8 x 42 kg - pr5 x 42 kg - krampe i baglår, måtte smide vægteneMilitary pres --> WG pulldowns6 x 50 kg --> 8 x 70 kg6 x 50 kg --> 8 x 75 kg6 x 50 kg --> 8 x 80 kg6 x 50 kg --> 8 x 85 kg6 x 50 kg --> 8 x 90 kgCG cable rows8 x 90 kg8 x 90 kg8 x 90 kg8 x 90 kg8 x 90 kgfacepulls, cable lat raises, biceps/triceps. Quote Link to comment Share on other sites More sharing options...
Beeps Posted October 4, 2015 Author Report Share Posted October 4, 2015 4/10High bar squat10 x 20 kg5 x 60 kg3 x 80 kg2 x 100 kg2 x 110 kg5 x 120 kg5 x 120 kg5 x 120 kgm. stop2 x 100 kg 2 x 100 kg 2 x 100 kg 2 x 100 kg 2 x 100 kg 2 x 100 kg Snatch grip dødløftop til1 x 160 kg - letryggenhttp://imgur.com/AICGZLB Quote Link to comment Share on other sites More sharing options...
Beeps Posted October 6, 2015 Author Report Share Posted October 6, 2015 bænkpres10x20 kg5x60 kg3x80 kg2x90 kg1x100 kg1x110 kg1x115 kg1x117.5 kg pr1x120 kg pr5x3x100 kg Quote Link to comment Share on other sites More sharing options...
Beeps Posted October 6, 2015 Author Report Share Posted October 6, 2015 Sumo dødløft10 x 60 kg3 x 100 kg2 x 140 kg1 x 180 kg1 x 190 kg3 x 5 x 190 kg - prFørste sæt - lettere end forventet :s FSQ5 x 60 k5 x 3 x 80 kgWalking DB lunges3 x 12 x 22.5 kg - pr ben/armLeg curls4 x 10 x 150 lbsSeated calf raises50 x 40 kg50 x 40 kg50 x 40 kgLorte muskel. Quote Link to comment Share on other sites More sharing options...
Beeps Posted October 9, 2015 Author Report Share Posted October 9, 2015 i gårQuadsHigh bar squat - close stance10 x 2 x 110 kgLeg extensions15 x 150 lbs15 x 170 lbs12 x 190 lbs12 x 210 lbs12 x 230 lbs Quote Link to comment Share on other sites More sharing options...
Beeps Posted October 10, 2015 Author Report Share Posted October 10, 2015 Synes selv jeg rammer en nogenlunde lige bane med stangen i squat, men falder lidt tilbage i det gamle med røven for langt tilbage. Der er ikke andet for end at arbejde videre med det, nu hvor jeg føler at high bar går rigtig godt.Squatop til3 x 2 x 160 kg - prSumo dødløft op til2 x 1 x 200 kg Leg curls12 x 130 lbs12 x 150 lbs12 x 170 lbs12 x 150 lbs12 x 150 lbsLeg extensions3 x ?? x 150 lbs Quote Link to comment Share on other sites More sharing options...
Beeps Posted October 11, 2015 Author Report Share Posted October 11, 2015 (edited) Bænkpresop til 2 x 110 kg - pr6 x 100 kg - pr Dipsbw = 104 kg5 x bw1 x bw + 20 kg1 x bw + 30 kg1 x bw + 40 kg20 x bwArme. Edited October 11, 2015 by Beeps Quote Link to comment Share on other sites More sharing options...
Beeps Posted October 12, 2015 Author Report Share Posted October 12, 2015 Sumo dødløft3 x 180 kg3 x 180 kg3 x 180 kg3 x 180 kg3 x 180 kgFSQ3 x 90 kg3 x 100 kg3 x 110 kg - pr3 x 90 kg3 x 90 kgDet var tungt. Quote Link to comment Share on other sites More sharing options...
Beeps Posted October 14, 2015 Author Report Share Posted October 14, 2015 Min bænkpres har rykket sig helt vild på det sidste, det er satme lækker.BænkpresLast rep paused5 x 100 kg5 x 100 kg5 x 100 kg6 x 85 kg6 x 85 kg6 x 85 kgDB skulder pres8 x 30 kg8 x 30 kg8 x 30 kgIncline bænkpresLast rep paused6 x 60 kg6 x 65 kg6 x 65 kg6 x 65 kg6 x 65 kgBOR8 x 60 kg8 x 80 kg8 x 80 kg8 x 80 kgWG NG pulldowns8 x 75 kg8 x 80 kg8 x 80 kg8 x 80 kgArme Quote Link to comment Share on other sites More sharing options...
Beeps Posted October 15, 2015 Author Report Share Posted October 15, 2015 Squatop til1 x 150 kg1 x 150 kg1 x 150 kg1 x 150 kgHigh bar squat8 x 100 kg20 x 100 kg - PR'ish2 x 100 kg - glem det.Vejrtrækning var det største problem, så det må i lige leve med :) Konv. dødløftop til - touch n go12 x 150 kg12 x 150 kgStrap - uden bælte. super let. Quote Link to comment Share on other sites More sharing options...
Beeps Posted October 17, 2015 Author Report Share Posted October 17, 2015 :4flex:Sumo dødløftop til 3 x 210 kg - pr! High bar squat5 x 3 x 110 kg Quote Link to comment Share on other sites More sharing options...
Beeps Posted October 18, 2015 Author Report Share Posted October 18, 2015 Bænkpres3 x 3 x 102.5 kgM.stop5 x 5 x 80 kgIncline db pres5 x 8 x 32 kg4 sæt triceps Quote Link to comment Share on other sites More sharing options...
Beeps Posted October 19, 2015 Author Report Share Posted October 19, 2015 FSQ3 x 2 x 102.53 x 5 x 82.5Konv dødløft2 x 2 x 1553 x 2 x 180 Quote Link to comment Share on other sites More sharing options...
Beeps Posted October 21, 2015 Author Report Share Posted October 21, 2015 Sumo dødløftop til2 x 1 x 220 kgstraps, uden bælte. ok fart, men spændet var svært at holde.Bænkpresm stop5 x 2 x 100 kgHigh bar squat5 x 2 x 120 kgFlad DB pres --> CG cable rows6 x 36 kg --> 8 x 70 kg6 x 36 kg --> 8 x 90 kg6 x 36 kg --> 8 x 90 kg6 x 36 kg --> 8 x 90 kg6 x 36 kg --> 8 x 90 kg Quote Link to comment Share on other sites More sharing options...
Beeps Posted October 26, 2015 Author Report Share Posted October 26, 2015 Har smidt 40 kg på mit dødløft i årSumo DLop til1 x 225 kg - pr1 x 230 kg - prSkulle være gået direkte på de 230 Går tilbage til konv. dl og så bliver fokus smidt over på squat igen. Quote Link to comment Share on other sites More sharing options...
Beeps Posted October 30, 2015 Author Report Share Posted October 30, 2015 Konv. dødløft3 x 2 x 190 kg5 x 4 x 160 kgHigh bar squat5 x 5 x 100 kgGoodmornings5 x 60 kg4 x 5 x 80 kgDB bulgarian split squat4 x 6 x 15 kgSå prøvede jeg kræfter med baglænds salto, hvor det blev til 4/4. Vejer godt nok 105 kg nu, men med lidt øvelse skal det nok blive OK :d Quote Link to comment Share on other sites More sharing options...
Beeps Posted November 2, 2015 Author Report Share Posted November 2, 2015 (edited) Lidt blandet20 x 150 kg - tng 3 x 110 kg 5 x 100 kg æ ryghttp://i.imgur.com/kMUsUKq.jpg?1 Edited November 2, 2015 by Beeps Quote Link to comment Share on other sites More sharing options...
Beeps Posted November 3, 2015 Author Report Share Posted November 3, 2015 Squatop til 3 x 2 x 145 kg + en masse med stop på 100 kg.Tungeste squat uden bælte, var ok.Dødløft7 x 2 x 180 kgBulgarian split squat, leg extensions og leg curls. Quote Link to comment Share on other sites More sharing options...
Beeps Posted November 4, 2015 Author Report Share Posted November 4, 2015 (edited) Er begyndt at lege med CoC 1'eren. Det er blevet til 6 reps per arm, så nu stopper jeg ikke før 3'eren er lukket ... :)Bænkpres10 x 20 kg5 x 60 kg5 x 80 kg3 x 90 kg2 x 100 kg3 x 102.5 kg3 x 102.5 kg3 x 102.5 kg6 x 87.5 kg6 x 87.5 kg6 x 87.5 kg6 x 87.5 kgDB skulder pres6 x 30 kg6 x 32 kg6 x 34 kg6 x 30 kgDB flyes10 x 20 kg10 x 20 kg10 x 20 kgResten af overkroppen Edited November 4, 2015 by Beeps Quote Link to comment Share on other sites More sharing options...
Beeps Posted November 9, 2015 Author Report Share Posted November 9, 2015 (edited) I gåruge 1 - dag 1Bænkpres10 x 20 kg5 x 60 kg5 x 70 kg5 x 82.5 kg10 x 92.5 kgm. stop5 x 5 x 85 kg Military pres10 x 50 kg10 x 50 kg10 x 50 kg10 x 50 kgCG pulldowns8 x 80 kg8 x 80 kg8 x 80 kg8 x 80 kg8 x 80 kgWG cable rows10 x 75 kg10 x 75 kg10 x 75 kg10 x 75 kgArme Edited November 9, 2015 by Beeps Quote Link to comment Share on other sites More sharing options...
Beeps Posted November 9, 2015 Author Report Share Posted November 9, 2015 uge 1 - dag 2Squat10 x 20 kg5 x 60 kg5 x 100 kg5 x 115 kg10 x 130 kgm. stop5 x 102.5 kg5 x 102.5 kg5 x 102.5 kgKonv. dødløft3 x 150 kg3 x 150 kg3 x 150 kgWalking BB lungespr. ben6 x 50 kg6 x 70 kg6 x 70 kg10 x 70 kgLeg extensions12 x 150 lbs12 x 170 lbs12 x 170 lbs12 x 170 lbs12 x 170 lbsDB RDL10 x 30 kg10 x 30 kg10 x 30 kg10 x 30 kg10 x 30 kgSeated calf raises --> leg raises15 x 70 kg --> 1015 x 70 kg --> 10 15 x 70 kg --> 10 Quote Link to comment Share on other sites More sharing options...
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