jonzy91 Posted September 3, 2014 Author Report Share Posted September 3, 2014 (edited) Onsdag 3/9-14 (morgen) - Styrke 20 min cardio Opvarmning I (Cat/camel, birddog, back raises, leg lifts og hurdles) Box jumps3 x 3 BænkpresOp til 2 x 90 kg [Edit: 2'eren kom let op. Mistede spændet på vej ned på den 3. rep.] Herefter 3 x 3 x 75 kg 2 x circuita. 100 x maveb. 10 x push-ups Cool down Flag-football i aften Edited September 4, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted September 4, 2014 Author Report Share Posted September 4, 2014 Torsdag 4/9-14 - Tempo (cykel) Opvarmning 1 + 5 min på cykel Tempo2 x 10 x 45 sek. on/15 sek. off ~100 rpm på reps~5 min. mellem serier. Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted September 30, 2014 Author Report Share Posted September 30, 2014 Ingen flag-football det næste stykke tid pga. vinteren. De næste 3-4 måneder kommer den derfor til at stå på løft 3 gange om ugen og tempo på cykel 2-3 gange om ugen.Tirsdag 30/9-14 - StyrkeOpvarmning (Foam roller, band retractions, handcuffs, lat stretch og DB circuit)1A CG Bænkpres4 x 4+ x 60 kg - 8 reps på sidste sæt1B Y-W-T Holds10 sek i hver position2 Circuit x 3Push-upsCabel RowsL-Lat raiseSit-ups Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted October 2, 2014 Author Report Share Posted October 2, 2014 Torsdag 2/10-14 - StyrkeOpvarmning (Limber 11 + Toe risers, TKEs, Leg lift, side plank)Split squat (bulgarian)3 x 5 x 30 kg - langsom eccentriskTrap Bar Dødløft2 x 8 x 55 kgCircuit x 2Glute bridges x 8 hvert benCalf raises x 15Crunches på bold x 15 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted October 4, 2014 Author Report Share Posted October 4, 2014 Lørdag 4/10-14 - StyrkeOpvarmning (Foam roller, band retractions, handcuffs, lat stretch og DB circuit)1A - Incline DB Pres3 x 8 x 14 kg - 6 sek. eccentrisk1B - Lat Pulldown3 x 10 x 35 kg - 6 sek. eccentriskCircuit x 2a. DB flyesb. Band pull-apartsc. Pike planks Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted October 6, 2014 Author Report Share Posted October 6, 2014 Mandag 6/10-14 - StyrkeOpvarmning (Foam roller, band retractions, handcuffs, lat stretch og DB circuit)1A CG Bænkpres4 x 3+ x 67.5 kg - 7 reps på sidste sæt1B Y-W-T Holds4 x 12 sek i hver position2 Circuit x 4Push-upsCabel RowsL-Lat raiseSit-ups Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted October 9, 2014 Author Report Share Posted October 9, 2014 Torsdag 9/10-14 - StyrkeOpvarmning (Limber 11 + Toe risers, TKEs, Leg lift, side plank)Split squat (bulgarian)3 x 4 x 16 kg (i hver hånd) - langsom eccentriskTrap Bar Dødløft2 x 10 x 55 kgCircuit x 3Glute bridges x 8 hvert benCalf raises x 15Crunches på bold x 15 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted October 11, 2014 Author Report Share Posted October 11, 2014 Lørdag 11/10-14 - StyrkeOpvarmning (Foam roller, band retractions, handcuffs, lat stretch og DB circuit)1A - Incline DB Pres3 x 7 x 16 kg - 6 sek. eccentrisk1B - Lat Pulldown3 x 8 x 40 kg - 6 sek. eccentriskCircuit x 4a. DB flyesb. Band pull-apartsc. Curlsd. Triceps extensione. Pike planks Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted October 13, 2014 Author Report Share Posted October 13, 2014 Mandag 13/10-14 - StyrkeOpvarmning (Foam roller, band retractions, handcuffs, lat stretch og DB circuit)1A CG Bænkpres4 x 2+ x 72.5 kg - 5 reps på sidste sæt1B Y-W-T Holds4 x 15 sek i hver position2 Circuit x 5Push-upsCabel RowsL-Lat raiseSit-ups Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted October 15, 2014 Author Report Share Posted October 15, 2014 (edited) Torsdag15/10-14 - StyrkeOpvarmning (Limber 11 + Toe risers, TKEs, Leg lift, side plank)Split squat (bulgarian)3 x 3 x 18 kg (i hver hånd) - langsom eccentriskTrap Bar Dødløft2 x 18 x 55 kgCircuit x 3Glute bridges x 10 hvert benCalf raises x 20Crunches på bold x 15Glute Mob + stretch Edited October 15, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted October 20, 2014 Author Report Share Posted October 20, 2014 (edited) Mandag 20/10-14 - StyrkeOpvarmning (Band retractions, handcuffs, lat stretch og DB circuit)1A Floor press4 x 4 x 65 kg1B Rear Delt Flyes4 x 5 x 5 sek2 Circuit x 4Push-ups på medicin boldDB RowsLat RaiseSit-ups Edited October 20, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted October 29, 2014 Author Report Share Posted October 29, 2014 Onsdag 29/10-14 - StyrkeHar været syg den seneste uges tid, så starter forfra på den uges træning jeg startede sidste uge.Opvarmning (Band retractions, handcuffs, lat stretch og DB circuit)1A Floor press4 x 4 x 65 kg1B Rear Delt Flyes4 x 5 x 5 sek2 Circuit x 4Push-ups på medicin boldDB RowsLat RaiseSit-ups Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted October 31, 2014 Author Report Share Posted October 31, 2014 (edited) Fredag 31/10-14 - StyrkeOpvarmning (Limber 11 + Toe risers, TKEs, Leg lift, side plank)Split squat (bulgarian)3 x 5 x 16 kg (i hver hånd) - 3 sek. pause i bundenBox Squat3 x 5 x 65 kgCircuit x 3DB RDLsCalf raiseMaveFarmers Walks2 x 3 x 32 kg (hver hånd) - én rep er 10 meter forlæns, 10 meter baglæns Edited October 31, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted November 2, 2014 Author Report Share Posted November 2, 2014 Søndag 2/11-14 - StyrkeOpvarmning (Foam roller, band retractions, handcuffs, lat stretch og DB circuit)1A - Incline DB Pres3 x 7 x 16 kg - 3 sek. pause i bunden1B - CS DB Rows3 x 7 x 12 kg - 3 sek. pause i toppenCircuit x 4a. J Pulldownsb. Face pullsc. Tricep pushdownd. Curlse. Planks Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted November 5, 2014 Author Report Share Posted November 5, 2014 Onsdag 5/11-14 - StyrkeOpvarmning (Band retractions, handcuffs, lat stretch og DB circuit)1A Floor press4 x 3 x 70 kg1B Rear Delt Flyes4 x 5 x 5 sek2 Circuit x 5Push-ups på medicin boldDB RowsLat RaiseSit-ups Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted November 7, 2014 Author Report Share Posted November 7, 2014 Fredag 7/11-14 - StyrkeOpvarmning (Limber 11 + Toe risers, TKEs, Leg lift, side plank)Split squat (bulgarian)3 x 4 x 18 kg (i hver hånd) - 3 sek. pause i bundenBox Squat3 x 4 x 70 kgCircuit x 3DB RDLsCalf raiseMaveFarmers Walks3 x 4 x 28 kg (hver hånd) - én rep er 10 meter forlæns, 10 meter baglæns Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted November 10, 2014 Author Report Share Posted November 10, 2014 Mandag 10/11-14 - StyrkeOpvarmning (Band retractions, handcuffs, lat stretch og DB circuit)1A Floor press4 x 2 x 75 kg1B Rear Delt Flyes4 x 5 x 5 sek2 Circuit x 5Push-ups på medicin boldDB RowsLat RaiseSit-ups Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted November 12, 2014 Author Report Share Posted November 12, 2014 Onsdag 12/11-14 - StyrkeOpvarmning (Limber 11 + Toe risers, TKEs, Leg lift, side plank)Split squat (bulgarian)3 x 3 x 18 kg (i hver hånd) - 3 sek. pause i bundenBox Squat3 x 3 x 75 kgCircuit x 3DB RDLsCalf raiseMaveFarmers Walks3 x 4 x 28 kg (hver hånd) - én rep er 10 meter forlæns, 10 meter baglæns Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted November 14, 2014 Author Report Share Posted November 14, 2014 Fredag 14/11-14 - StyrkeOpvarmning (Foam roller, band retractions, handcuffs, lat stretch og DB circuit)1A - Incline DB Pres3 x 5 x 20 kg - 3 sek. pause i bunden1B - CS DB Rows3 x 5 x 16 kg - 3 sek. pause i toppenCircuit x 3a. J Pulldownsb. Face pullsc. Tricep pushdownd. Curlse. Planks Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted November 19, 2014 Author Report Share Posted November 19, 2014 (edited) Mandag 19/11-14 - StyrkeGenerel opvarmning + overkropBænkpres4 x 2 x 75 kgYates Row4 x 8 x 40 kgSchlap af en slap omgang. Var helt drænet for energi. Edited November 24, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted November 24, 2014 Author Report Share Posted November 24, 2014 (edited) Mandag 24/11-14 - StyrkeGenerel opvarmning + overkrop1A Bænk6 x 3 x 67,5 kg1B Band pull-aparts6 x 102A Incline DB Bænk - 6 sek. eccentrisk3 x 8 x 18 kg2B Eccentriske chin-ups3 x 4 x 4 sek.3 Tempo på cykel2 x 4 x 45 sek. ~ 110 RPMSolid omgang. Fletter nok noget mave ind mellem reps på næste omgang tempo. Blev selvfølgelig gennemblødt på de 5 min. det tager mig at cykle fra FitnessDK og over på arbejdet. Phedt. Edited November 24, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted November 26, 2014 Author Report Share Posted November 26, 2014 Onsdag 26/11-14Generel opvarmning + understel1 Box jumps2 x 102 Squat2 x 5 x 65 kg3 Circuit x 2a. 45 degree hypers x 15b. X-band lateral walk x 12c. BW calf raises x 15d. Mave x 15 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted November 28, 2014 Author Report Share Posted November 28, 2014 Fredag 28/11-14Generel opvarmning + overkrop1 Bænk4 x 2 x 70 kg2 Circuit x 5a. Push-ups til box x 4b. L-Lateral raise x 8c. Inverted rows x 8d. Mave x 103 Bike Tempo2 x 4 x 45 sek. - 20 reps mave mellem repsTre uger til jeg skal aflevere speciale. Bum bum. Kombinationen af fuldtidsarbejde + speciale gør sgu, at man bliver lidt slidt i hovedet. Glæder mig til det er overstået. Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted December 1, 2014 Author Report Share Posted December 1, 2014 Mandag 1/12-14 - StyrkeGenerel opvarmning + overkrop1A Bænk6 x 3 x 70 kg1B Band pull-aparts6 x 122A Incline DB Bænk - 6 sek. eccentrisk3 x 7 x 20 kg2B Eccentriske chin-ups3 x 3 x 5 sek.3 Tempo på cykel2 x 6 x 45 sek. ~ 105 RPM - 20 reps mave eller mobility mellem sæts Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted December 2, 2014 Author Report Share Posted December 2, 2014 Onsdag 2/12-14Generel opvarmning + understel1 Squat2 x 5 x 70 kg2 Circuit x 3a. 45 degree hypers x 15b. X-band lateral walk x 12d. Mave x 15 Quote Link to comment Share on other sites More sharing options...
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