TheCzech

July 4, 2016

Frequency Festival - Fase 1, Uge 2, Dag 1

Ol squat

6x60kg

4x100kg

8x125kg

Db skulderpres

10x20kg

10x30kg

8x40kg

CS Db row

8x35kg

MAG WG Seated row

12x60kg

Incline db fly

12x12,5kg

Lateral raise

12x12,5kg

Rolling db extensions

12x12,5kg

July 1, 2016

Frequency Festival - Fase 1, Uge 1, Dag 5

90,8kg

Pullups

10xbw

8xbw

7xbw

6xbw

Cable curls

12x40kg

12x45kg

Rope extensions

12x50kg

10x60kg

12x55kg

Db hammer curl

15x12,5kg

12x12,5kg

1-arm lying db extensions

15x12,5kg

12x12,5kg

Preacher curl

15x20kg

13x20kg

Reverse peck-deck

15x30kg

Ekstern skulderrotation

3x8

Standing calf raise

12x250 + 8x225 + 8x200 + 8x175 + 8x150 + 8x125 + 8x100 + 10x75 + 10x50 + 10x25

Decline crunches

12xbw

June 30, 2016

Frequency Festival - Fase 1, Uge 1, Dag 4

91,1 kg. 15'ere er ulækre uanset hvor lav vægten er.

OL Squat

6x60kg

15x90kg

Leg curls

15x90

Db bænkpres

10x20kg

10x27,5kg

15x35kg

CS DB row

12x20kg

15x27,5kg

MAG MG Pulldown

15x9

Seated calf raise

15x40kg

Decline crunches

15xbw

June 29, 2016

TRS - Yes, eller i hvert fald 4 x fullbody + 1 gang diskotræning om ugen her i starten. Det bliver sjovt at prøve noget helt nyt. Jeg har jo kørt en del høj-frekvent træning på periodebasis til specifikke muskelgrupper over de sidste par år, men det er maaaange år siden jeg har leget med flere ugentlige fullbodytræninger.

Frequency Festival - Fase 1, Uge 1, Dag 3

God træning med masser af overskud i dag.

OL Squat

6x60kg

4x100kg

3x120kg

5x135kg

Db skulderpres

10x20kg

8x30kg

5x42,5kg

Db fly

12x12,5kg

CS Db row

5x40kg

Meadows row

12x40kg

Db lateral raise

12x10kg

Overhead rope extensions

15x10

June 28, 2016

Frequency Festival - Fase 1, Uge 1, Dag 2

Selvom vægtene var puny, kunne det godt mærkes, at det reelt var 3. træning på 24 timer.

OL Squat

6x60kg

4x100kg

3x125kg

Rumænsk DL

8x20kg

8x60kg

3x107,5kg

Lying leg curls

12x10

10x10

Db bænkpres

10x20kg

10x30kg

8x40kg

3x52kg

MAG MG Pulldown

12x13

1013

10x13

Lægpres

12x250

Cable crunches

12x13

Ekstern skulderrotation

4x8

June 27, 2016

Frequency Festival - Fase 1, Uge 1, Dag 1

Lang dag med 5 timers fotoshoot

OL Squat

6x60kg

10x107,5kg

Rumænsk DL

10x20kg

10x60kg

10x92,5kg

Db bænkpres

10x20kg

10x30kg

10x42,5kg

Db incline fly

12x12,5kg

10x12,5kg

CS Db row

10x35kg

Db lateral raise

10x12,5kg

8x12,5kg

Lying db extensions

12x15kg

10x15kg

June 25, 2016

Back to life - Uge 4, Dag 6

90,4kg

Ekstremt flad at se på i dag.

Pullups

6xbw

UH

6xbw

Meadows row

10x20kg

8x40kg

8x50kg

CS Barbell row eo

15x50kg

Seated row (5 proneret, 5 neutralt, 5 supineret)

15x45kg

15x45kg + 15x25kg

Straight arm pulldown

15x30kg

Decline crunches SS Donkey calf raise

12xbw + 15x100kg

June 25, 2016

Back to life - Uge 4, Dag 5

90,3kg

Leg curls

10x30

10x50

10x70

10x90

10x110

Rumænsk DL

10x20kg

10x60kg

10x90kg

1-legged standing leg curl

12x10kg

Rope curls SS Rope extensions

15x15kg + 15x20kg

15x25kg + 15x30kg

12x35kg + 12x40kg

10x45kg + 10x50kg

10x55kg + 10x60kg

Barbell curl SS Fransk pres

8x45kg + 8x55kg

PL Preacher curl SS Rope overhead extensions

15x30kg + 15x40kg

Ekstern skulderrotation

3x12

June 23, 2016

Back to life - Uge 4, Dag 4

90,6kg

Jeg starter et høj-frekvensprogram fra på mandag.

Db bænkpres

10x20kg

10x30kg

10x40kg

15x50kg

8x50kg

Incline bænkpres

15x20kg

15x70kg

12x70kg

PL Brystpres

15x40kg

15x70kg

12x70kg

Db fly

12x12,5kg

Db skulderpres

10x20kg

10x30kg

8x35kg

8x40kg

8x45kg

Lateral raise

8x12kg + 8x8kg + 8x4kg

Reverse peck deck SS Db shrugs

15x30kg + 10x40kg

Ekstern skulderrotation

3x12

June 22, 2016

Back to life - Uge 4, Dag 3

OL Squat

6x60kg

4x100kg

3x130kg

5x155kg

5x130kg

Hacksquat

12x50kg

10x50kg

BB Split squat

12x20kg

Leg extensions 5 sekunders ecc

8x30kg

1-legged lying leg curls ecc only

6x6 blokke

5x6 blokke

Cable crunches SS Seated calf raise stop i top og bund

10x15 + 10x40kg

June 21, 2016

Back to life - Uge 4, Dag 2

Havde lidt travlt grundet en blanding af DSB-fuck ups og skriftlig eksamen. Og så er jeg i øvrigt blevet booket til et photoshoot for noget nyt og spændende med Dr. Muskel. All that fame.

Db incline bænkpres SS Pullups

10x20kg + pulldown

10x30kg + pulldown

8x40kg + 6xbw

8x48kg + 6xbw

10x54kg + 6xbw

8x44kg + 6xbw

Decline bænkpres SS CS Db row

10x20kg

10x70kg + 10x35kg

8x110kg + 8x35kg

Db curl SS Triceps extensions

10x12,5kg + 10x50

10x15kg + 10x60

8x17,5kg + 8x70

June 20, 2016

Back to life - Uge 4, Dag 1

God dag i dag. Alting var let, selvom der var 5kg mere på topsættene end sidste uge.

SL DL

8x60kg

5x100kg

5x120kg

5x130kg

5x100kg

Lying leg curls

8x40kg

8x50kg

8x55kg

8x60kg

Frontsquat

6x60kg

5x85kg

5x105kg

5x115kg

5x100kg

Squatmaskine

8x160kg

Hacksquat calf raise

20x160kg + 15x120kg + 15x80kg + 15x40kg

Swiss ball crunches

15xbw

June 18, 2016

Back to life - Uge 3, Dag 6

God energi i kroppen i dag, men jeg spiste også igennem i går.

Pullups

6xbw

Meadows row

8x40kg

8x45kg

8x40kg

Rack pulls

10x60kg

10x100kg

10x120kg

MAG WG Pulldown SS PL Skulderpres

12x12 + 12x80kg

UH CS CG Row SS Laterals i maskine

15x40kg + 15x10 bloke

Decline crunches SS Seated calf raise

10xbw + 10x60kg

June 17, 2016

Back to life - Uge 3, Dag 5

89,6kg.

Leg curls

10x40kg

10x50kg

10x60kg

10x70kg

SL DL

12x60kg

12x85kg

10x85kg

GHR

5xbw

Cable curls SS Rope extensions

15x20kg + 15x20kg

15x30kg + 15x30kg

12x40kg + 12x40kg

10x50kg + 10x50kg

10x50kg + 10x60kg

Seated hammer curls SS 1-arm db overhead extensions

12x12,5kg + 12x12,5kg

CG Pin press SS Reverse barbell curls

8x60kg + 12x25kg

8x80kg + 12x25kg

8x90kg + 12x25kg

Hanging hip raises SS Lægpres

10xbw + 10x200kg

June 16, 2016

Back to life - Uge 3, Dag 4

89,5kg. Mere mad!

Slap i dag. Men ripped.

Db bænkpres

10x20kg

10x30kg

10x40kg

9x50kg

Incline bænkpres

15x60kg

PL incline pres

15x40kg

Db fly

12x12,5kg

Db lateral raise

8x12kg + 8x8kg + 8x4kg

Rear delt rows SS Smith shrugs

10x12,5kg + 10x120kg

June 15, 2016

Back to life - Uge 3, Dag 3

88,9kg

OL Squat

6x60kg

4x100kg

4x130kg

8x150kg

5x130kg

Hacksquat

12x40kg

Leg extensions 5 sekunders ecc

8x30kg

Walking lunges

2x20 bw

1-legged lying leg curls ecc only

5x6 blokke

Decline crunches SS Donkey calf raise

10xbw + 10x120kg

June 14, 2016

Back to life - Uge 3, Dag 2

89,9 kg. Reverse diet on point.

Db incline bænkpres

10x20kg

10x30kg

8x40kg

8x46kg

10x52kg

10x42kg

Bænkpres m. stop

8x60kg

8x100kg

Yates row

8x20kg

8x60kg

6x100kg

6x110kg

Pullups

6xbw

Ez curl SS Rope extensions

8x40kg + 10x60kg

Ekstern skulderrotation

3x10

June 13, 2016

Back to life - Uge 3, Dag 1

I dag var meh

SL DL

8x60kg

5x100kg

5x115kg

5x125kg

5x100kg

Lying leg curls

8x40kg

8x45kg

8x50kg

8x55kg

Frontsquat

6x60kg

5x80kg

5x90kg

5x100kg

5x110kg

5x100kg

Vertikal benpres

10x150kg

Standing calf raise SS Hanging leg raises

12x80kg + 10xbw

June 11, 2016

Back to life - Uge 2, Dag 6

Pullups

6xbw

Meadows rows

8x20kg

8x30kg

8x40kg

8x45kg

CS Barbell row eo

10x60kg

UH PL Pulldown

15x40kg

15x60kg

12x60kg

12x60kg + 8x60kg + 6x60kg

Bent over laterals SS Rope crunches SS Standing calf raise

15x6kg + 8x33kg + 10x120kg

June 10, 2016

Back to life - Uge 2, Dag 5

Seated leg curls

10x40kg

8x50kg

8x60kg

8x70kg

SL DL

12x60kg

12x80kg

1-legged lying leg curls

10x15kg

Cable curl SS Rope extension

15x15 + 15x20

12x25 + 12x35

12x35 + 12x45

12x40 + 12x50

Db hammer curl SS Lying db extensions

8x15kg + 10x15kg

Reverse barbell curl SS CG Pin press

12x20kg + 10x80kg

Decline crunches SS Seated calf raise 2 sekunders stop i top og bund

10xbw + 10x40kg

June 9, 2016

Back to life - Uge 2, Dag 4

Bedre energi i dag.

Db bænkpres

10x20kg

8x30kg

8x40kg

8x50kg

Incline bænkpres

12x20kg

12x60kg

Db fly

12x12,5kg

PL Incline pres

15x40kg

Db lateral raise

8x12kg + 8x8kg + 8x4kg

Reverse peck deck

10x47kg + 10x35kg + 10x20kg

Smith shrugs 8 med hold + 8 hurtige

8+8x120kg

June 8, 2016

Back to life - Uge 2, Dag 3

Jøsses sådan en post-diæt krop er ynkelig.

OL Squat

6x60kg

4x100kg

8x140kg

Squatmaskine

10x120kg

Lunges extended ROM

12xbw

Leg extensions

15x47kg

GHR

5xbw

Crunches i maskine SS Lægpres

10x50kg + 8x200kg

June 7, 2016

Back to life - Uge 2, Dag 2

Db incline bænkpres

10x20kg

10x27,5kg

10x35kg

10x42,5kg

10x50kg

10x40kg

Decline bænkpres

10x20kg

8x60kg

8x100kg

8x110kg

Yates row

10x20kg

8x60kg

8x100kg

WG Pullups

6xbw

Barbell curl SS V-grip extensions

8x25kg + 8x15

Ekstern skulderrotation

3x10

June 6, 2016

Back to life - Uge 2, Dag 1

SL DL

8x60kg

5x100kg

5x120kg

5x100kg

Lying leg curls

8x45kg

Frontsquat

6x60kg

5x80kg

5x90kg

5x100kg

Vertikal benpres

10x140kg

Standing calf raise SS Hanging leg raises

8x120kg + 10xbw

June 4, 2016

Back to life - Uge 1, Dag 6

Low bar squat

6x60kg

6x100kg

6x120kg

Clean pull fra blok

6x60kg

6x100kg

5x140kg

Vertikal benpres

12x140kg

GHR SS Leg extensions

6xbw + 12x50kg

Seated calf raise SS Cable crunches

12x50kg + 12x50kg

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