jsc
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Posts posted by jsc
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Hip thrusts
115 kg x 5
(2310)
115 kg x 12+10 sec hold i top af sidste rep
D. Holds
60 kg x 20 sek per hånd
Push-ups
Kv x 5
Kv+25 kg x 4
Kv+50 kg x 3, 19, 15
Pull-ups
Kv x 10
Inverse rows
Kv x 11, 9
Maskin laterals
70 x 24, 15
D. Pull-overs
29 kg x 15, 10
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Hip thrusts
90 kg x 5
(2012)
140 kg x 10+10 sek hold i toppen i sidste rep
D. Holds
60 kg x 20 sek per hånd
Push-ups
Kv x 5
Kv+25 kg x 4
Kv+50 kg x 4
Kv+65 kg x 3
(0201) Dropsæt
Kv+75 kg x 7
Kv+50 kg x 7
Kv+25 kg x 5
Kv x 4
Pååmp
Chin-ups
Kv x 12
Av av, dem kan mine skuldre ikke lide længere :/
Inverse rows
Kv x 10, 8
Maskin laterals
70 x 23, 17
D. Pull-overs
29 kg x 13, 12
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Hip thrusts
100 kg x 6
(2012)
140 kg x 8+20 sek hold i toppen i sidste rep
D. Holds
60 kg x 20 sek per hånd
Push-ups
Kv x 5
Kv+25 kg x 5
Kv+50 kg x 5
(0201) Dropsæt
Kv+50 kg x 18 -> kv+25 kg x 7 -> kv x 5
Pull-ups
Kv x 12
Inverse rows
Kv x 11, 9
Stå. Unilat. Laterals -> leaning laterals
10 kg x 20+5 / side
D. Pull-overs
29 kg x 15
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Hip thrusts
90 kg x 5
(2012)
130 kg x 14
Fokus på perfekte reps
D. Holds
60 kg x 20 sek per hånd
Push-ups
Kv x 5
Kv+25 kg x 5
Kv+50 kg x 5
(0201) Dropsæt
Kv+70 kg x 9->50 kg x 4->25 kg x 7
Pull-ups
Kv x 12
Maskin laterals
70 kg x 24
D. Pull-overs
29 kg x 5
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Hip thrusts
90 kg x 5
(2012)
130 kg x 12
Fokus på perfekte reps
D. Holds
60 kg x 20 sek per hånd
Push-ups
Kv x 5
Kv+25 kg x 5
Kv+50 kg x 5
(0201) Dropsæt
Kv+70 kg x 9->50 kg x 4->25 kg x 5
Pull-ups
Kv x 12
Inverted rows
(0312)
Kv x 10, 8
Maskin laterals
75 kg x 22
70 kg x 16
D. Pull-overs
34 kg x 14
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Hip thrusts
80 kg x 5
110 kg x 3
(2012)
130 kg x 10+15 sek isohold
Fokus på perfekte reps
D. Holds
60 kg x 20 sek per hånd
Push-ups
Kv x 5
Kv+25 kg x 5
Kv+50 kg x 5
(0201) Dropsæt
Kv+75 kg x 6 ->50 kg x 6->25 kg x 6
Pull-ups
Kv x 10
Inverted rows
(0312)
Kv x 10, 8
Maskin laterals
75 kg x 20->60 kg x 8
70 kg x 20
D. Pull-overs
32 x 18
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Hip thrusts
70 kg x 5
110 kg x 3
(2012)
120 kg x 13+15 sek isohold
Fokus på perfekte reps
D. Holds
60 kg x 20 sek per hånd
Push-ups
Kv x 5
Kv+20 kg x 5
Kv+40 kg x 5
Kv+50 kg x 5
(0201) Dropsæt
Kv+60 kg 13 -> 40 kg x 2 -> 20 kg x 5
Pull-ups
Kv x 10
Inverted rows
(0312)
Kv x 10
Maskin laterals
75 x 18 -> 60 x 7
D. Pull-overs
29 kg x 16
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Hip thrusts
80 kg x 5
(0212)
120 kg x 12 + 10 sek isohold
Fokus på perfekte reps
D. Holds
60 kg x 10/10 sek per hånd
Push-ups
Kv x 5, 5
Kv+25 kg x 5
Kv+50 kg x 5
(0201) Dropsæt
Kv+60 kg x 12 -> 40 kg x 3 -> 20 kg x 3
Pull-ups
Kv (113.7 kg) x 10
Inverted rows
(0312)
Kv x 10+3
Maskin laterals
70 x 23 -> 60 x 4
D. Pull-overs
29 kg x 17
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Hip thrusts
60 kg x 4
100 kg x 3
(0212)
120 kg x 10
Fokus på perfekte reps
D. Holds
60 kg x 10/10 sek per hånd
Push-ups
Kv x 5, 5
Kv+20 kg x 5
Kv+40 kg x 5
Kv+50 kg x 3
Kv+50 kg x 14 ->25 kg x 4
Mindre vægt, striks form
Ligg. Bencurls
(4010)
110 x 14
Pull-ups
Kv (114,6 kg m sko) x 10
Inverted rows
(0312)
Kv x 10
Maskin laterals
70 x 23
60 x 6
D. Pull-overs
(0320)
29 kg x 15
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Hip thrusts
60 kg x 4
100 kg x 3
(0212)
110 kg x 12
Fokus på perfekte reps
D. Holds
60 kg x 10/10 sek per hånd
Push-ups
Kv x 5
Kv+20 kg x 5
Kv+40 kg x 5
Kv+50 kg x 3
Kv+60 kg x 10 -> 50 kg x 2
Kv+50 kg x 13
Mindre vægt, striks form
Sidd. Bencurls
(4010)
150 x 10 -> 130 x 6
Inverted rows
(0312)
Kv x 9, 8, 8
Maskin laterals
70 x 23, 3
D. Pull-overs
(0320)
29 kg x 15
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Hip thrusts
60 kg x 4
100 kg x 3
100 kg (2210) x 12, 12
Fokus på perfekte reps og squeeeze o toppen.
D. Holds
60 kg x 10/10 sek per hånd
Push-ups
Kv x 5
Kv+25 kg x 5
Kv+50 kg x 3, 12
Mindre vægt, striks form
Drop sæt
Kv+50 kg -> 10 25 kg x 5
Ligg. Bencurls
(4010)
110 kg x 12
Pull-ups
Kv x 8, 8
Inverted rows
(0312)
Kv x 9, 8
Maskin laterals
70 x 20, 15
D. Pull-overs
(0320)
29 kg x 13, 11
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Hip thrusts
60 kg x 4
100 kg x 3
100 kg (2210) x 11
Det ene knæ bøvlede lidt, så holdt vægten nede. Fokus på perfekte reps.
Sidd. Bencurls
130 kg x 15
D. Holds
60 kg x 10/10 sek per hånd
Pull-ups
Kv x 10
Inverted rows
Drop sæt (strakte ben-bøjede ben)
Kv x 9+5
Push-ups
Kv x 5
Kv+20 kg x
Kv+40 kg x 5
Kv+50 kg x 5
Drop sæt, fokus på perfekte reps
Kv+50 kg x 13->25 kg x 5
Maskin laterals
(Drop + rest pause)
55x 10
Drop sæt
80 x 20
70 x 5
60 x 5
D. Pull-overs
25 kg x 10
32 kg x 15
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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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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
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
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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 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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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 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+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
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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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 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
-
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
Doktorens log
in Online Logbog
Posted · Edited by jsc
Hip thrusts
70 kg x 5
(2310)
120 kg x 12+10 sek
D. Holds
60 kg x 20 sek per hånd
Inverse rows
Kv x 10, 9, 8,
Push-ups
Kv x 5
Kv+25 kg x 4
Kv+50 kg x 3
(2010)
Kv+50 kg x 15, 11
Maskin laterals
70 x 20
65 x 15
D. Pull-overs
(3010)
29 kg x 10,10