jsc
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D. 29/9
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 10
Kv+50 kg x 13
Inverse rows
Kv (2012) x 8, 8, 7
Maskin laterals
75 x 21
70 x 17
65 x 20
D. Pull-overs
29 x 18, ?, ?
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D. Holds
60 kg x 2 sæt
Hip thrusts
60 kg x 4
100 kg x 2
140 kg x 2
180 kg x 2
150 kg x 10
Sidd. Bencurls
150 (4010) x 12
Push-ups
Kv x 5
Kv+25 kg x 5
Kv+50 kg x 4
Kv+65 kg x 2
Dropsæt
Kv+75 kg x 7->50 kg x 7->25 kg x 6
Fedt sæt :)
Pull-ups
Kv x 10
Inverse rows
Kv (2012) x 8, 7
D. Incl. Curls
19 kg x 11
Maskin laterals
70 x 20, 5, 4, 4
D. Pull-overs
29 x 19
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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 8+15 sek iso-hold
Sidd. Bencurls
150 (4010) x 11
Push-ups
Kv x 5
Kv+25 kg x 5
Kv+50 kg x 3, 2
Kv+65 kg x 2
Dropsæt
Kv+75 kg x 6 ->50 kg x 5 ->25 kg x 6
Pull-ups
Kv x 9
Inverse rows
Kv (2012) x 8
D. Incl. Curls
19 kg x 10
Maskin laterals
70 x 24, 5, 5, 5
D. Pull-overs
29 x 16, 3
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Hip thrusts
60 kg x 3
100 kg x 3
140 kg x 3
170 kg x 2
145 kg x 10+15 sek isohold
Bencurls
150 (4010) x 10
Push-ups
Kv+25 kg x 5, 3
Kv+50 kg x 3, 2
Kv+70 kg x 10
Kv+50 kg x 17, 14
Pull-ups, rotating handle
Kv x 7, 6
Inverse rows
Kv x 7, 6
Maskin laterals
70 x 22, 17
D. Pull-overs
29 kg x 16, 12, 10
D. Incl. Curls
18 kg x 11
15 kg x 11
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Hip thrusts
60 kg x 3
100 kg x 3
140 kg x 3
170 kg x 3
145 kg x 10+10 sek isohold
Bencurls, sidd.
130 kg (4010) x 14
Pull-ups
Kv x 8
Push-ups
Kv x 5
Kv+25 kg x 4
Kv+50 kg x 3, 3
Kv+50kg (6010) x 9
Maskin laterals
70 kg x 25, 4, 5
Inverse rows
Kv x 7
D. Pull-overs
29 kg x 18
D. Incl. Curls
18 kg x 10
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D. Holds
60 kg x 10/10+10/10 sek
Push-ups
Kv x 5
Kv+25 kg x 4
Kv+50 kg x 3, 3
Kv+70 kg x 8
Kv+60 kg x 10
Kv+50 kg x 12
Inverse rows w rotating handles
Kv (2012) x 8, 7, 6, 6, 6
D. Pull-overs
29 kg x 14, 12, 11
D. Incl. Curls
17 kg x 12
15 kg x 12 (ekstra stejl v en fejl), 10
Maskin laterals
70 x 22, 20, 17
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Hip thrusts
60 kg x 3
100 kg x 3
140 kg x 3
170 kg x 2
140 kg x 13+10 sek isohold i toppen af sidste rep
Bencurls, ligg (4011)
110 kg x 11, 9
D. Holds
60 kg x 10 sek/hånd
Inverse rows, roterende håndtag
Kv (2012) x 10, 8, 7
Push-ups
Kv x 5
Kv+25 kg x 4
Kv+50 kg x 3, 3,
Kv+50 kg (6010) x 10, 8
D. Pull-overs
29 kg x 13, 11
Maskin laterals
70 x 26, 20
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D. Holds
60 kg x 10/10 sek
Push-ups
Kv x 5
Kv+25 kg x 4
Kv+50 kg x 3, 2
Kv x 65 kg x 10
Kv+60 kg x 10
Kv+50 kg x 14, 10
Inverse rows w rotating handles
Kv (2012) x 9, 8, 7, 7, 6
De sidder altså BARE godt :)
D. Incl. Curls
17 kg x 11
16 kg x 9
15 kg x 8
D. Pull-overs
29 kg x 12, 10, 8
Maskin laterals
70 x 24
60 x 30
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Hip thrusts
60 kg x 3
100 kg x 3
130 kg x 3
160 kg x 2
140 kg x 12+10 sek isohold i toppen af sidste rep
Bencurls, ligg (3010)
110 kg x 14, 11, 9
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D. Holds
60 kg x 10/10 sek
Push-ups
Kv x 5
Kv+25 kg x 5
Kv+50 kg x 4, 3
Kv+70 kg x 9
Kv+60 kg x 12, 10
Kv+50 kg x 10, 8
Inverse rows w rotating handles
Kv (2012) x 8, 7, 7, 7, 6
De sidder altså godt :)
D. Incl. Curls
15 kg x 15, 10
Maskin laterals
70 x 22
60 x 12
D. Pull-overs
29 kg x 14, 11, 10
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Hip thrusts
60 kg x 3
100 kg x 3
130 kg x 3
160 kg x 2
140 kg x 10+10 sek isohold i toppen af sidste rep
Bencurls, ligg (3010)
110 kg x 12, 10, 8
Inverse rows, roterende greb
Kv (2012) x 8, 7, 6, 5, 5
Hold nu k... jeg er slap i den her. Dét skal jeg gøre noget ved. Den skal med fremover, fast og med masser af sæt :D
Maskin laterals
70 x 28
60 x 24
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D. Holds
60 kg x 10 sek hold x 2
Medium parallel Pull-ups
111 kg x 8, 7, 6, 7
Push-ups
Kv x 5
Kv+20 kg x 5
Kv+40 kg x 5
Kv+60 kg x 13, 11, 10
Kv+50 kg x 11, 10
Cable rows, smal
(2012)
15 plader x 10, 8, 7
Pull-overs
30 kg x 10, 10,
D. Incl. Curls
16 kg x 13
Maskin laterals
70 x 20
60 x 25, 23
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Hip thrusts
60 kg x 3
100 kg x 2
130 kg x 2
160 kg x 2
135 kg x 12
Bencurls, sidd
130 x 12, 10, 8
Trap bar DL
66 kg x 10
96 kg x 10
106 kg x 10
Hammer isolateral rows
55 kg x 12/12, 10/10
50 kg x 12/12
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D. Holds
60 kg x 10 sek x 2/hånd
Push-ups
Kv x 5
Kv+25 kg x 4
Kv+50 kg x 3, 3
Kv+70 kg x 8
Kv+60 kg x 10, 10
Kv+50 kg x 12
Pull-ups
Kv x 8, 7, 6, 6, 5
K. Rows
15 plader x 10
14 plader x 9
Maskin laterals
60 x 23, 5, 5, 5
D. Pull-overs
30 kg x 13
28 x 11
D. Incl. Curls
15 kg x 14
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BODY BIKE
OPVARMNING
INTERVALLER
4 x 10 sek hvert 5 min
All-out
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Hip thrusts
60 kg x 4
100 kg x 2
130 kg x 2
150 kg x 2
130 kg x 14
Ligg. Bencurls
110+2 x 8 -> 110 x 4
Sidd. Bencurls
110 x 11
Trap bar DL, High handle
66 kg x 10
96 kg x 10
Hallo? De var gode :O
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D. Holds
60 kg x 10/10 sek
Push-ups
Kv x 5
Kv+25 kg x 4
Kv+50 kg x 3
Kv+65 kg x 12
Kv+60 kg x 10
Kv+50 kg x 12 ->+25 x 4
Kv+40 kg x 12
Pull-ups
Kv x 8, 7, 7, 6
K. Rows
15 plader x 2 sæt
14 plader x 1 sæt
Maskin laterals
65 x 23, 20, 17
D. Incl. Curls
16 kg x 10, 10
15 kg x 9
D. Pull-overs
30 kg x 15, 12, 10
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Hip thrusts
60 kg x 3
100 kg x 2
130 kg x 2
150 kg x 2
130 kg (2011)12+12 sek isohold
Bencurls
110+1 x 12
D. Isohold
60 kg x 10+10 sek
Hammer isolateral rows
57.5 kg x 10/10
55 kg x 10/10
50 kg x 12/12
Push-ups
Kv x 5
Kv+25 kg x 4
Kv+50 kg x 3
Kv+50 kg (6010) x 9
Maskin laterals
65 x 26
D. Pull-overs
32 kg x 10, 10
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D. Holds
60 kg x 10/10 sek
Pull-ups m A90
Kv x 7, 6, 6, 6
WTF - Tung :P
Push-ups
Kv x 5
Kv+25 kg x 4
Kv+50 kg x 3
Kv+65 kg x 10
Kv+60 kg x 10
Kv+50 kg x 12
Maskin laterals
70 x 20
60 x 15
D. Incl. Curls
17 kg x 10
16 kg x 10 TF
D. Pull-overs
30 kg x 15,
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Hip thrusts
60 kg x 3
100 kg x 2
130 kg x 2
150 kg x 2
130 kg x 10+10 sek hold i top
Ligg. Bencurls
110 x 12
Sidd. Bencurls
130 x 12
Lidt forgæves forlårspjat
High handle trap bar DL
66 kg x 10
86 kg x 10
Jeg er et bæst. Prøver at starte den op, stille og roligt.
Kosak squats til lige over parallel
Kv (4220) x 10/10
De her KUNNE være et bud på fremtidig forlårstræning?
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D. Iso hold
60 kg x 10/10 sek
Hammer isolateral rows
55 kg x 14/14, 13/13, 12/12
50 kg x 13/13, 12/12
Push-ups
Kv x 5
Kv+25 kg x 4
Kv+50 kg x 3
Kv+50 kg (6010) x 9, 8
Kv+50 kg (1010) x 12, 10
Pull-aparts
Rød x 2 sæt
Pull-overs
30 kg x 12, 12, 11
Maskin laterals
70 x 18
60 x 20
God træning i dag :)
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D 26/7
D. Holds
60 kg x 10/10 sek
Hammer isolat rows
55 kg x 13/13
50 kg x 14/14
45 kg x 17/17
Push-ups
Kv x 5
Kv+25 kg x 4
Kv+50 kg x 2
Kv+50 kg (6010) x 9, 8
D. Pull-overs
30 kg x 14, 12
Maskin laterals
65 x 25, 22
For varmt, så kort, men godt :)
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Hip thrusts
70 kg x 4
100 kg x 2
140 kg x 1
125 x 12
Bencurls, ligg
110 x 14
D. Holds
60 kg x 10/10
Ring pull-ups
Kv (fed) x 8, 6
Åh, de bliver ikke nemmere af pause + ekstra flomme :P
Push-ups
Kv x 5
Kv+20 kg x 4
Kv+40 kg x 3
Kv+60 kg x 12 PR
Kv+50 kg x 12
K. Narrow rows
15 plader (3011) x 11, 9
D. Pull-overs
30 kg x
Maskin laterals
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Body bike
Opvarmning
All out sprinter x 4 @ 10 sek m 4, 5, 6 min pause
Doktorens log
in Online Logbog
Posted · Edited by jsc
Hip thrusts
70 kg x 3
120 kg x 2
170 kg x 2
150 kg x 10, 8+10 sek isohold
D. Holds
60 kg x 10/10 sek
Sidd. Bencurls
130+2 x 12
130+1 x 12
130 x 10
K. Rows
16 plader x 16, 14, 12, 12
Push-ups
Kv x 5
Kv+25 kg x 5
Kv+50 kg x 5
Maskin laterals
80 x 22
D. Pull-overs
32 kg x 15