jsc
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Posts posted by jsc
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Hip thrusts
60 kg x 5
100 kg x 3
110 kg x 11, 10
D. Suitcase holds
60 kg x 20 sek
Pull-ups i ringe
Kv x 10, 10
Hammer isolateral rows
60 kg x 10/10, 10/10
Push-ups
Kv x 5, 5, 5
Kv+20 kg x 5
Kv+40 kg x 5
Dips (2010)
Kv x 5, 15, 15, 13
D. incline curls
20 kg x 12
H. Incl. Curls
20 kg x 12
Maskin laterals
80 x 15
70 x 15
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Hip thrusts
70 kg x 5
110 kg x 3, 10
H. Isolat. Rows
60 kg x 13/13, 12/12, 10/10, 10/10
Push-ups
Kv x 5, 5, 5, 5
Kv+25 kg x 5
Kv+50 kg x 3, 15, 14
D. Pull-overs
29 kg x 13, 10
Maskin laterals
70 x 20, 17
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D. 21/4
Hip thrusts
70 kg x 5
110 kg x 3
130 kg x
D. Suitcase
60 kg x 20 sek/hånd
Ring pull-ups
Kv x 11, 9
Push-ups
Kv x 5, 5, 5
Dips
Kv x 5
Kv+10 kg x 5
Kv+20 kg x 16
Kv+10 kg x 16
Kv x 16
D. Incl. H. Curls
17.5 kg x 4
23 kg x 10,
D. Incl. Curls
18 kg x 12
Pull-aparts
Rød x 2 sæt
Maskin laterals
80 x 15, 11
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På 17/4/2019 at 21:18 , Onkel Troels skrev:
Ret fornuftig pullup styrke. Når jeg selv kommer lidt over 100kg i kropsvægt så synes jeg dælme det er svært.
Men så siger jeg til mig selv at Jsc laver 10ere på 105-110kgs kropsvægt og Martin Licis laver 5x10 med 150kgs kropsvægt :-D
110 kg er også en slags vægt at slæbe op i ringene, men det er en øvelse jeg føler jeg skal lave, for ikke at miste evnen til at slæbe mit fede korpus op :P
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Hip thrusts
70 kg x 5
110 kg x 4
130 kg x 10
D. Suitcase holds
60 kg x 20 sek
Push-ups
Kv x 5, 5, 5
Kv+25 kg x 5
Kv+50 kg x 4
Kv+60 kg x 10
H. Rows
60 kg x 12/12, 12/12
50 kg x 15/15
D. Pull-overs
29 kg x 14
Maskin laterals
80 x 23
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D. 15/4 2019
Hip thrusts
60 kg x 5
90 kg x 3
120 kg x 2
125 kg x 13
D. Suitcase holds
60 kg x 20 sek
Pull-ups
Kv x 10, 10, 8
Push-ups
Kv x 5, 5, 5
Kv+20 kg x 3
Kv+40 kg x 2
Dips
Kv x 5
Kv+10 kg x 3
Kv+20 kg x 15, 13, 11 + kv x 5
D. Incl. Curls
23 kg x 8 - for tung :P
D. Incl. Hammer curls
23 kg x 10 - også for tung ;D
Smith RDL
60 kg x 10
Pull-aparts
3 sæt
Maskin laterals
80 kg x 20, 20
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Hip thrusts
70 kg x 5
110 kg x 4
125 kg x 12
D. Suitcase holds
60 kg x 20 sek
Push-ups
Kv x 5, 5, 5
Kv+25 kg x 5
Kv+50 kg x 3
Kv+50 kg x 15, 12-13?
Hammer Isolat. Rows
65 kg x 10/10, 9/9
50 kg x 15/15, 13/13
D. Pull-overs
32 kg x 10
29 kg x 12
26 kg x 12
D. Conc. Curls
18 kg x 9/9
Maskin laterals
80 kg x 20, 16
Pull-aparts
2 sæt
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Hip thrusts
60 kg x 5
100 kg x 4
120 kg x 3
125 kg x 11
D. Suitcase holds
60 kg x 20 sek
Pull-ups
Kv x 10, 10, 8
Push-ups
Kv x 5, 5, 5
Kv+20 kg x 5
Dips
Kv x 5
Kv+10 kg x 5
Kv+20 kg x 15, 13
Kv+10 kg x 15->kv x 4 drop sæt
D. Incl. Curls
22.5 kg x 9
D. Incl. Hammer
22.5 kg x 11
Maskin laterals
80 kg x 22, 3. 70 kg x 5, 4
Pull-apart
Rød x 15
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Hip thrusts
70 kg x 5
100 kg x 4
125 kg x 3, 10, 1
D. Suitcase holds
60 kg x 20 sek
H. Iso. Rows
65 kg x 9/9, 8/8
50 kg x 15/15
Push-ups
Kv x 5, 5, 5
Kv+25 kg x 4
Kv+50 kg x 3
Kv+65 kg x 9 PR
D. Pull-overs
30 kg x 12, 11, 10
D. Conc. Curls
18 kg x 8/8
Maskin laterals
80 kg x 20, 17
Lidt, men godt.
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Hip thrusts
60 kg x 5
90 kg x 4
110 kg x 3
120 kg x 13
D. Suitcase holds
60 kg x 20 sek
Ring pull-ups
Kv x 10, 10
Push-ups
Kv x 5, 5, 5, 5
Dips
Kv x 5
Kv+10 kg x 5
Kv+20 kg x 15
Kv+10 kg x 16
D. Incl. Curls
22 kg x 10
D. Incl. Hammer curls
22 kg x 12
D. Pull-overs
29 kg x 15, 12
Maskin laterals
70 x 25, 5, 5, 3
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Hip thrusts
60 kg x 5
80 kg x 4
100 kg x 3
120 kg x 12
D. Suitcase holds
60 kg x 20 sek/side
Hammer isolat. Rows
120 kg x 12/12
100 kg x 15/15, 15/15
Push-ups
Kv x 5, 5, 5
Kv+25 kg x 5
Kv+50 kg x 4
Kv+60 kg x 10
Kv+50 kg x 12
D. Conc. Curls
18 kg x 9/9
D. Pull-overs
29 kg x 12, 9
Maskin laterals
70 kg x 27, 5, 5, 3
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Hip thrusts
60 kg x 5
80 kg x 4
100 kg x 3
110 kg x 16
Suitcase holds
70 kg x 20 sek
Push-ups
Kv x
Dips
Kv x 5
Kv+10 kg x 5
Kv+20 kg x 12
Kv+10 kg x 14, 13
C. Rows
20 plader x 11, 10
18 plader x 12, 11
16 plader x ?
Sidste sæt sad bedst. Sænker vægten næsten gang for at få bedre feel.
Maskin laterals
70 x 20, 5, 4
H. Curls
20 kg x 15
D. Curls
16 kg x 10
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Hip thrusts
60 kg x 5
90 kg x 5
120 kg x 10, 10
Lidt for tung? I hvert fald dårlig feel i dag.
D. Suitcase holds
60 kg x 20 sek
Pull-ups, ringe
Kv x 10, 10
Push-ups
Kv x 5, 5
Kv+25 kg x 5
Kv+40 kg x 5
Kv+50 kg x 15
D. Incl. Curls
22 kg x 8 + 2 incl. Hammer curls
D. Pull-overs
26 kg x 19
Maskin laterals
60 x 30
Pull-aparts
Rød x ?
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Hip thrusts
60 kg x 5
90 kg x 5
110 kg x 15
D. Suitcase holds
70 kg x 20 sek/side
Push-ups
Kv x 5, 5, 5, 5
Dips
Kv x 5
Kv+15 kg x 15, 13, 11, 10
Cable n. Rows
20 plader x 11, 10
18 plader x 12, 12
D. Hammer incl. Curls
22 kg x 13
D. Incl. Curls
18 kg x 11
Pull-aparts
Rød x 20
Maskin laterals
60 x 20, 4
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Hip thrusts
70 x 5, 5
110 kg x 12
D. Suitcase holds
60 kg x 20 sek
Push-ups
Kv x 5, 5, 5
Kv+25 kg x 5
Kv+50 kg x 5
Kv+65 kg x 7
Kv+50 kg x 12
Pull-ups
Kv x 10, 8, 8
Pull-aparts
Rød x 20, 18
D. Pull-overs
26 kg x 15, 12, 10, 10
saaMaskin laterals
80 kg x ?, 7, 5, 3
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D. 15/3
Hip-thrusts
60 kg x 5
90 kg x 4
110 kg x 10, 10
Inverse row, supinated grip
BW x 5 sæt (<=13)
Push-ups
BW x 5, 5, 5
Dips
BW x 5
BW+10 kg x 18, 16, 14
BW x 15
Laterals
70 x ?, 6, 6, 3
D. Stå. Curls
16 kg x 14
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Hip thrusts
60 kg x 5
100 kg x 15
Sidd. Bencurls
Opv
150+2 x 10 + 130 x 5
D. Suitcase holds
60 kg x 20/20 sek
Pull-ups
Kv x 10, 9, 8
Push-ups
Kv x 5, 5, 5
Kv+20 kg x 5
Kv+40 kg x 5
Kv+60 kg x 11 PR
D. Pull-overs
25 kg x 17, 13, 12
Maskin laterals
80 x 20
70 x 17
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Hip thrusts
60 kg x 5
100 kg x 15
Ligg bencurls
Opv
130 x 13 -> 90 x 5
Push-ups
Kv x 5, 5, 5
Dips
Kv x 5, 5
Kv+10 kg x 15, 13, 11 + kv x 5
Hammer isolateral rows
120 kg x 10, 10
110 kg x 8
100 kg x 10, 10
D. Incl. Curls
20 kg x 10
Hammer Incl. Curls
20 kg x 12
Maskin laterals
80 x 20
70 x 16
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Hip thrusts
70 x 5
115 x 10
Sidd. Bencurls
150 x 15
D. Suitcase holds
60 kg x 20 sek
Pull-ups, parallel medium greb
Kv x 10, 9, 8
Push-ups
Kv x 5, 5, 5
Kv+20 kg x 5
Kv+40 kg x 5
(2010)
Kv+50 kg x 12, 10
D. Pull-overs
25 kg x 15+2, 12
Maskin laterals
80 x 15
70 x 15
Pull-aparts
Rød x 18, 3, 2
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Hip thrusts
70 x 6
110 x 15
Bencurls, ligg.
Opv
130 x 12 ->110 x 2
Cable rows
20 plader x 15, 15, 15
Push-ups
Kv x 5-6 sæt a 5 reps
Dips
Kv x 20, 18, 14
D. Incl. Curls
23 kg x 6
19 x 10
16 x 12
Maskin laterals
75 x 2 x 17-20 ish
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Hip thrusts
70 kg x 5
110 kg x 14
Sidd. Bencurls
Opvarmning
150 kg x 15
Suitcase holds
60 kg x 20 sek
Ring pull-ups
Kv x 10, 9, 8, 7
Push-ups
Kv x 5, 5, 5
Kv+20 kg x 5
Kv+40 kg x 5
Kv+60 kg x 10
Kv+40 kg x 17
D. Pull-overs
29 kg x 14
27 kg x 12
25 kg x 11
Maskin laterals
70 x 24, 5, 5, 4
Pull-aparts
rød x 27, 5, 5, 4
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Hip thrusts
70 kg x 5
110 kg x 12
Bencurls, ligg
130 kg x 14
D. Suitcase holds
60 kg x 20 sek
Inverse rows
Kv x 13, 12, 11, 11
Push-ups
Kv x 5, 5, 5, 5, 5
Dips
Kv x 15, 14, 13, 12
D. Incl. Curls
22 kg x 10
18 kg x 10
Sidd. Laterals
10 kg x 30+5, 5, 4
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Hip thrusts
70 kg x 5
110 kg x 10
Sidd. Bencurls
150 x 15
Ring pull-ups
Kv x 9, 9, 8
Push-ups
Kv x 5, 5, 5, 5, 5
Kv+20 kg x 5
Kv+40 kg x 5
Kv+50 kg x 5
Kv+70 kg x 6
Kv+50 kg x 15
Maskin laterals
60 x 29, 5, 5, 5, 4
D. Pull-overs
27 kg x 12
24 kg x 12
Pull-aparts
Rød x 15, 5, 4
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På 14/2/2019 at 22:27 , Onkel Troels skrev:
Solide træninger. Uncle T approved :-)
Takker kære Onkel :)
Doktorens log
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Posted
Hip thrusts
60 kg x 5
80 kg x 4
100 kg x 3
110 kg x 13
Bencurls, ligg
90 x 14
D. Suitcase holds
60 kg x 20 sek
Hammer isolateral rows
65 kg x 9/9, 8/8
60 kg x 10/10
Push-ups
Kv x 5, 5, 5, 5
Kv+25 kg x 5
Kv+50 kg x 3, 15, 12
Rear laterals
Rød x 20, 20
D. Pull-overs
29 kg x 11, 9
Maskin laterals
70 kg x 23, 4, 3