Ahrendsen
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Posts posted by Ahrendsen
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Dagens træning. For engangs skyld skrevet ind på helt almindeligvis.
Safetybar squat
2x8 @ 40 kg + stang(kender ikke vægt, 13 kg?)
2x5 @ 80 kg + stang
1x3 @ 110 kg + stang
1x1 @ 110 kg + stang
1x3 @ 80 kg + stang
Første gang jeg rigtig prøver denne safetybar. Det er en helt hjemmelavet slags af et tidligere medlem af klubben og må sige at trods min lille erfaring med safetybars, er den nok ikke særlig god. 3'ern på 110 + stang, var i øvrigt ganske tungt.
Smal bænkpres m. ben oppe
1x6 @ 60 kg
1x8 @ 60 kg
1x6 @ 70 kg
2x4 @ 75 kg + klods 3
En anelse pump i triceps
Konventionel dødløft m. låsegreb
1x5 @ 110 kg
1x4 @ 110 kg
1x4 @ 130 kg
1x3 @ 130 kg
1x2 @ 150 kg
1x1 @ 150 kg
Derudover lidt diverse support: leg extension, skulderpres både for og bag nakke, pullups, dips. Lavede jeg the frog og en balleudstrækningsøvelse jeg ikke kender navnet på. Dette var første træning siden jeg løftede til VM for 5 dage siden, i torsdags og en træning helt på gefühl. Snart starter den rigtige træning op og jeg regner med at stille til både TSK og DM bænk.
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Sindssyg bænk. Glæder mig til video af squatten!
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Squat, pinky bænk og smal dødløft + bagkæde
12.07.2012 @ 13:15:57 | Edit
Squat
140kg x 4
150kg x 4
160kg x 4
160kg x 3
160kg x 2
167.5kg x 2
172.5kg x 1
Show details
Bench press - with stop, wide grip
72.5kg x 7
77.5kg x 6
82.5kg x 5
87.5kg x 5
87.5kg x 4
92.5kg x 4
92.5kg x 3
95kg x 2
97.5kg x 2
Pinky grip
Show details
Deadlift - classic on box
130kg x 8
137.5kg x 5
145kg x 5
145kg x 4
145kg x 3
150kg x 3
155kg x 3
152kg x 2
Kun bælte på 3 sidste. Mange gode reps og lette vægte.
Show details
Squat - good mornings
45kg x 5 (Super set 1)
45kg x 5 (Super set 2)
45kg x 5 (Super set 3)
Show details
Legs - lying cable curl
25kg x 6 (Super set 1)
25kg x 6 (Super set 2)
30kg x 6 (Super set 3)
Show details
Statistics
Lifted 12154kg total distributed on 30 set and 124 reps.
Average pr.lift was 98.02kg
Show more stats
Effectivity
9.73 set per hour.
40.22 repetitions per hour.
Facts
3 hours and 5 minutes
Videbæk StyrkeSport
Uncategorized
83kg
1 view
0
Previous
Dødløften føltes ganske fint, var let, men kan mærke at jeg er ved at være slidt her ved enden på de sidste 4 uger. I morgen drager jeg til København og til en ven jeg har, som hedder Moses. Derefter rejser vi sammen ud i den store verden.
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Front squat, smal bænk, dødløft u. bælte + støtte
10.07.2012 @ 14:00:11 | Edit
Squat - frontsquat
120kg x 4
127.5kg x 4
135kg x 4
142.5kg x 5 15kg kg up from previous personal best gymlift, set on 21.02.2012!
142.5kg x 2
150kg x 1
160kg x 1 7.5kg kg up from previous personal best gymlift, set on 08.05.2012!
Show details
Bench press - with stop, close grip
82.5kg x 6
82.5kg x 5
87.5kg x 5
87.5kg x 4
92.5kg x 3
95kg x 3
95kg x 3
97.5kg x 2
Show details
Deadlift - sumo, with no belt
175kg x 5 tie of personal best gymlift, set on 27.06.2012!
175kg x 5 tie of personal best gymlift, set on 27.06.2012!
182.5kg x 5 7.5kg kg up from previous personal best gymlift, set on 27.06.2012!
187.5kg x 5 12.5kg kg up from previous personal best gymlift, set on 27.06.2012!
192.5kg x 5 17.5kg kg up from previous personal best gymlift, set on 27.06.2012!
197.5kg x 4 5kg kg up from previous personal best gymlift, set on 02.07.2012!
202.5kg x 3 10kg kg up from previous personal best gymlift, set on 02.07.2012!
212.5kg x 1
Show details
Statistics
Lifted 11747.5kg total distributed on 23 set and 85 reps.
Average pr.lift was 138.21kg
Show more stats
Effectivity
7.67 set per hour.
28.33 repetitions per hour.
Facts
3 hours
Videbæk StyrkeSport
Uncategorized
83kg
1 view
0
Previous
Til sidst lidt hack squat. I morgen har jeg fri og jeg har i hvertfald tænke mig at foam rolle! Ganske fin træning i dag, men en lang række prs. Føler virkelig at formen er på vej op i squat og især dødløft. Bænken er synderen pt. Går ikke godt hvertfald og blev en anelse for tung til sidst........................
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Squat u. bælte + forskellig bænk + støtte
09.07.2012 @ 14:00:33 | Edit
Squat - with no belt
130kg x 6
140kg x 6 2.5kg kg up from previous personal best gymlift, set on 02.07.2012!
150kg x 6 12.5kg kg up from previous personal best gymlift, set on 02.07.2012!
155kg x 5 5kg kg up from previous personal best gymlift, set on 02.07.2012!
157.5kg x 4 7.5kg kg up from previous personal best gymlift, set on 02.07.2012!
157.5kg x 3 7.5kg kg up from previous personal best gymlift, set on 27.03.2012!
157.5kg x 2 52.5kg kg up from previous personal best gymlift, set on 10.03.2012!
Show details
Squat - good mornings
50kg x 8 10kg kg up from previous personal best gymlift, set on 17.04.2012!
50kg x 7
50kg x 6
50kg x 5
50kg x 4
Show details
Shoulders - arnold press
16kg x 8 (Super set 1)
18.5kg x 8 (Super set 2)
21kg x 8 (Super set 3) tie of personal best gymlift, set on 25.06.2012!
Show details
Shoulders - front raise
8.5kg x 8 (Super set 1)
10kg x 8 (Super set 2)
11kg x 8 (Super set 3) tie of personal best gymlift, set on 02.07.2012!
Show details
Statistics
Lifted 6892.5kg total distributed on 18 set and 110 reps.
Average pr.lift was 62.66kg
Show more stats
Effectivity
6 set per hour.
36.67 repetitions per hour.
Facts
3 hours
Videbæk StyrkeSport
Uncategorized
83kg
1 view
0
Previous
+ 3 udstræk og smr på quads. Lavede i øvrigt smr på lænd og baller i weekenden. Jeg lavede en masse forskelligt bænk primært medium greb og nogle set til klods.
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Squat rev. bands, skulderpres og halvsumo + støtte
06.07.2012 @ 13:13:07 | Edit
Squat - with bands attached to top
130kg x 6
137.5kg x 6
142.5kg x 5
150kg x 4
150kg x 3
150kg x 3
160kg x 2
Show details
Shoulders - military press seated
47.5kg x 6
52.5kg x 6
55kg x 6
60kg x 4
60kg x 4
62.5kg x 4 tie of personal best gymlift, set on 27.03.2012!
62.5kg x 3
65kg x 3
65kg x 2
Show details
Deadlift - half sumo
130kg x 7
137.5kg x 6
145kg x 5
150kg x 5
155kg x 4
162.5kg x 3 2.5kg kg up from previous personal best gymlift, set on 22.06.2012!
170kg x 3 10kg kg up from previous personal best gymlift, set on 22.06.2012!
175kg x 2 7.5kg kg up from previous personal best gymlift, set on 22.06.2012!
Show details
Bench press - with dumbbells
18.5kg x 9 (Super set 1)
21kg x 8 (Super set 2)
26kg x 7 (Super set 3)
Show details
Dips
83kg x 3 (Super set 1)
88kg x 3 (Super set 2)
93kg x 3 (Super set 3)
Show details
Statistics
Lifted 12796kg total distributed on 30 set and 135 reps.
Average pr.lift was 94.79kg
Show more stats
Effectivity
10 set per hour.
45 repetitions per hour.
Facts
3 hours
Videbæk StyrkeSport
Uncategorized
83kg
1 view
0
Previous
Sover desværre rigtig dårligt i tiden. De sidste 10-14 dage har været svært at falde i søvn og jeg har ofte heller ikke sovet godt igennem natten. I nat var faktisk den værste, det føltes som en evighed at komme igennem og følte mig derfor heller ikke veloplagt til træningen. Men kom dog snildt igennem denne lette træning. Strækkede også lidt ud.
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Squat, pinky bænk + støtte
05.07.2012 @ 13:00:33 | Edit
Squat
132.5kg x 5
140kg x 4
147.5kg x 3
147.5kg x 3
152.5kg x 3
152.5kg x 2
155.2kg x 3
Øj øj en omgang .............
Show details
Bench press - with stop, wide grip
72.5kg x 6
80kg x 5
85kg x 5
85kg x 5
90kg x 4
90kg x 3
95kg x 3
97.5kg x 2
Vel egentlig en ganske fin omgang. Sidste sæt blev omgangens bedste.
Show details
Squat - good mornings
60kg x 5
60kg x 5
60kg x 5
50kg x 5
50kg x 5
Øj hvor føler jeg mig ramt i bagkæde-systemet i øjeblikket, puuuh.
Show details
Shoulders - upright row
31.5kg x 10 (Super set 1)
31.5kg x 10 (Super set 1)
31.5kg x 10 (Super set 3)
Show details
Shoulders - lateral raise
10kg x 10 (Super set 1)
10kg x 10 (Super set 2)
10kg x 10 (Super set 3)
Show details
Statistics
Lifted 8775.6kg total distributed on 26 set and 141 reps.
Average pr.lift was 62.24kg
Show more stats
Effectivity
10.06 set per hour.
54.58 repetitions per hour.
Facts
2 hours and 35 minutes
Videbæk StyrkeSport
Uncategorized
83kg
1 view
0
Previous
Til sidst 3 sæt læg. Denne uges træning har ramt mig med nogle solide DOMS, især ramt i lænd, glutes og coren. Fy føj for en omgang squat i dag, hvor jeg både måtte justere kgene ned og kæmpe alligevel. Til gengæld er det fint at bænke lidt igen. Dejligt med nogle dages deload, så nu skal jeg bare til at være stærk igen. I morgen står den på en lang, og dog behersket omgang. Er ret ramt i tiden.
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Jeg skal altså se noget video, før jeg overhovedet tør overveje, om squatsene er i nærheden af godkendt dybde :-)
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Konv. dødløft + masser af support
04.07.2012 @ 14:25:14 | Edit
Deadlift - classic on box
145kg x 5
152.5kg x 5 2.5kg kg up from previous personal best gymlift, set on 20.06.2012!
152.5kg x 5 2.5kg kg up from previous personal best gymlift, set on 20.06.2012!
152.5kg x 4
160kg x 3 2.5kg kg up from previous personal best gymlift, set on 20.06.2012!
165kg x 3 7.5kg kg up from previous personal best gymlift, set on 20.06.2012!
170kg x 3 12.5kg kg up from previous personal best gymlift, set on 20.06.2012!
177.5kg x 1 12.5kg kg up from previous personal best gymlift, set on 20.06.2012!
Show details
Legs - lunges with barbell
47.5kg x 6 (Super set 1)
47.5kg x 6 (Super set 2)
47.5kg x 6 (Super set 3)
Show details
Back - backraise
88kg x 15 (Super set 1) tie of personal best gymlift, set on 20.06.2012!
93kg x 15 (Super set 2) 5kg kg up from previous personal best gymlift, set on 20.06.2012!
93kg x 10 (Super set 3)
Show details
Clean pull
52.5kg x 5 2.5kg kg up from previous personal best gymlift, set on 20.06.2012!
52.5kg x 5 2.5kg kg up from previous personal best gymlift, set on 20.06.2012!
52.5kg x 5 2.5kg kg up from previous personal best gymlift, set on 20.06.2012!
52.5kg x 5 2.5kg kg up from previous personal best gymlift, set on 20.06.2012!
52.5kg x 5 2.5kg kg up from previous personal best gymlift, set on 20.06.2012!
Show details
Chin up
98kg x 3 (Super set 4) 5kg kg up from previous personal best gymlift, set on 20.06.2012!
98kg x 3 (Super set 5) 5kg kg up from previous personal best gymlift, set on 20.06.2012!
98kg x 3 (Super set 6) 5kg kg up from previous personal best gymlift, set on 20.06.2012!
Show details
Back - seated cable rows
60kg x 10 (Super set 4)
70kg x 10 (Super set 5)
75kg x 10 (Super set 6)
Show details
Back - rope pulldowns
45kg x 20
55kg x 15
55kg x 10
Stivarmet pulldown ^^
Show details
Shoulders - forward bending lateral raise
10kg x 20 tie of personal best gymlift, set on 20.06.2012!
10kg x 15 tie of personal best gymlift, set on 20.06.2012!
10kg x 10
Reverse grip bandpull ^^
Show details
Biceps - dumbbell hammer curl
13.5kg x 10 (Super set 7)
16kg x 10 (Super set 8)
18.5kg x 10 (Super set 9)
Show details
Forearms - dumbbell wrist extension
8kg x 20 (Super set 7)
8kg x 15 (Super set 8)
8kg x 15 (Super set 9)
Med stang ^^
Show details
Abs - wheel rollout
83kg x 10 (Super set 10)
83kg x 6 (Super set 11)
83kg x 6 (Super set 12)
Show details
Abs - side crunch
21kg x 15 (Super set 10)
21kg x 15 (Super set 11)
26kg x 15 (Super set 12) tie of personal best gymlift, set on 20.06.2012!
Dumbbell side bends ^^
Show details
Statistics
Lifted 19718kg total distributed on 43 set and 388 reps.
Average pr.lift was 50.82kg
Show more stats
Effectivity
17.2 set per hour.
155.2 repetitions per hour.
Facts
2 hours and 30 minutes
Videbæk StyrkeSport
Uncategorized
83kg
1 view
0
Previous
Fin træning. Derefter 4 strækøvelser til underkroppen yea! Overvejer lidt SMR inden aftensmaden!
Ja og PS, jeg er endnu engang blev nomineret til månedens logbog her på BB.dk og alle gange har jeg lidt nederlag. Nu vil jeg vinde, så ville da være enormt fedt hvis i gad sætte et flueben ud for mig. På forhånd tak!
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Front squat, smal bænkpres + noget support
03.07.2012 @ 13:25:55 | Edit
Squat - frontsquat
107.5kg x 7
115kg x 6
120kg x 5
127.5kg x 4
132.5kg x 4
137.5kg x 3
137.5kg x 3
147.5kg x 2
Generelt fin omgang - topsættet's 1 rep blev super god og piv let, men nr. 2 blev med dårligt spænd, for dyb osv., rimelig tung.
Show details
Bench press - with stop, close grip
77.5kg x 5
77.5kg x 6
85kg x 5
85kg x 4
90kg x 3
90kg x 3
92.5kg x 3
95kg x 2
Fin omgang selv efter en god håndfuld dages ro til brystet. Dette er en øvelse jeg altid føler mig nogenlunde hjemme i, gik fint på trods af omstændigheder, skal bare lavet noget mere så jeg kan blive stærk.
Show details
Squat - hacksquat machine
45kg x 12 5kg kg up from previous personal best gymlift, set on 27.06.2012!
45kg x 12 5kg kg up from previous personal best gymlift, set on 27.06.2012!
45kg x 12 5kg kg up from previous personal best gymlift, set on 27.06.2012!
Show details
Flyes with dumbbells (flat bench)
10kg x 10 tie of personal best gymlift, set on 27.06.2012!
10kg x 10 tie of personal best gymlift, set on 27.06.2012!
11kg x 10 1kg kg up from previous personal best gymlift, set on 27.06.2012!
Show details
Triceps - push down
55kg x 10 tie of personal best gymlift, set on 24.04.2012!
45kg x 15 10kg kg up from previous personal best gymlift, set on 27.06.2012!
35kg x 20
Show details
Statistics
Lifted 10682.5kg total distributed on 25 set and 176 reps.
Average pr.lift was 60.7kg
Show more stats
Effectivity
8.33 set per hour.
58.67 repetitions per hour.
Facts
3 hours
Videbæk StyrkeSport
Uncategorized
83kg
1 view
0
Previous
Derefter udstræk. Er lidt irriteret over rep nr. 2 på topsettet i front squat, når 1ern var så god og let. Dejligt at lave lidt bænk igen, føles som om jeg ikke har lavet det i meget lang tid, selvom det kun er 5 dage eller lign. Føles generelt ok. Blev en halvlang træning da vi havde en bette gut i udstyr og det tog lidt tid.
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Squat, dødløft u. bælte + lidt andet
02.07.2012 @ 13:30:08 | Edit
Squat - with no belt
127.5kg x 7 2.5kg kg up from previous personal best gymlift, set on 25.06.2012!
137.5kg x 6 7.5kg kg up from previous personal best gymlift, set on 25.06.2012!
145kg x 5 5kg kg up from previous personal best gymlift, set on 27.03.2012!
145kg x 5 5kg kg up from previous personal best gymlift, set on 27.03.2012!
150kg x 5 10kg kg up from previous personal best gymlift, set on 27.03.2012!
150kg x 4 7.5kg kg up from previous personal best gymlift, set on 25.06.2012!
150kg x 3 tie of personal best gymlift, set on 27.03.2012!
Fint topsæt de 150x5 som blev det bedste, men de to næste sæt var der altså bare ikke mere power....
Show details
Shoulders - arnold press
13.5kg x 8 (Super set 1)
16kg x 8 (Super set 2)
18.5kg x 8 (Super set 3)
Show details
Shoulders - front raise
6kg x 8 (Super set 1)
8.5kg x 8 (Super set 2)
11kg x 8 (Super set 3) 2kg kg up from previous personal best gymlift, set on 18.06.2012!
Show details
Deadlift - sumo, with no belt
160kg x 6
170kg x 6 2.5kg kg up from previous personal best gymlift, set on 27.06.2012!
177.5kg x 6 10kg kg up from previous personal best gymlift, set on 27.06.2012!
187.5kg x 4 12.5kg kg up from previous personal best gymlift, set on 18.06.2012!
192.5kg x 4 17.5kg kg up from previous personal best gymlift, set on 18.06.2012!
192.5kg x 3 7.5kg kg up from previous personal best gymlift, set on 27.06.2012!
197.5kg x 2 72.5kg kg up from previous personal best gymlift, set on 10.03.2012!
Show details
Squat - good mornings
57.5kg x 6 (Super set 4)
57.5kg x 6 (Super set 5)
57.5kg x 6 (Super set 6)
Show details
Legs - lying cable curl
30kg x 10 (Super set 4)
35kg x 10 (Super set 5)
35kg x 10 (Super set 6)
Show details
Statistics
Lifted 13128kg total distributed on 26 set and 162 reps.
Average pr.lift was 81.04kg
Show more stats
Effectivity
8.67 set per hour.
54 repetitions per hour.
Facts
3 hours
Videbæk StyrkeSport
Uncategorized
83kg
1 view
0
Previous
Lidt strækøvelser. Trænede i øvrigt også i søndags, men det var kun lige akkurat oh squat og stivbenet dødløft da jeg ikke kunne nå mere fordi de er begyndt at lukke tidligt om søndagen.
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Squat, dødløft og skulder + let support
29.06.2012 @ 14:15:01 | Edit
Squat - with bands attached to top
155kg x 5 5kg kg up from previous personal best gymlift, set on 22.06.2012!
155kg x 6
162.5kg x 4 2.5kg kg up from previous personal best gymlift, set on 22.06.2012!
167.5kg x 4 7.5kg kg up from previous personal best gymlift, set on 22.06.2012!
172.5kg x 2
177.5kg x 2 2.5kg kg up from previous personal best gymlift, set on 22.06.2012!
182.5kg x 1
Show details
Shoulders - military press seated
55kg x 6
60kg x 6 2.5kg kg up from previous personal best gymlift, set on 22.06.2012!
62.5kg x 6 5kg kg up from previous personal best gymlift, set on 22.06.2012!
62.5kg x 4 tie of personal best gymlift, set on 27.03.2012!
65kg x 3
67.5kg x 3 tie of personal best gymlift, set on 24.05.2012!
70kg x 2
72.5kg x 2
Show details
Deadlift - classic on box
142.5kg x 7 17.5kg kg up from previous personal best gymlift, set on 21.12.2011!
150kg x 5 tie of personal best gymlift, set on 20.06.2012!
150kg x 6 15kg kg up from previous personal best gymlift, set on 20.06.2012!
157.5kg x 4 7.5kg kg up from previous personal best gymlift, set on 29.03.2012!
157.5kg x 3 tie of personal best gymlift, set on 20.06.2012!
162.5kg x 2 12.5kg kg up from previous personal best gymlift, set on 25.01.2012!
167.5kg x 2 17.5kg kg up from previous personal best gymlift, set on 25.01.2012!
Show details
Statistics
Lifted 10315kg total distributed on 22 set and 85 reps.
Average pr.lift was 121.35kg
Show more stats
Effectivity
8 set per hour.
30.91 repetitions per hour.
Facts
2 hours and 45 minutes
Videbæk StyrkeSport
Uncategorized
83kg
1 view
0
Previous
Kørte dødløften lige efter squat, da stativet var optaget. HÅRDT! Ellers fik den bare lidt helt let support, jeg kørte db incline pres og dips samt læg. Ikke det store at berette om udover at skulderpressen var ret presset til tider......
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Squat, bænk og støtte
28.06.2012 @ 13:15:52 | Edit
Squat
135kg x 4
145kg x 4
152.5kg x 4
152.5kg x 3
152.5kg x 3
157.5kg x 3
162.5kg x 2
162.5kg x 1
Hmm, lavede måske ét rigtig godt sæt i dag, de 145 kg. Presser måske for hårdt på, for tidligt, da det sidste jeg lavede var relativt tungt. Benene er i det hele taget ret trætte i tiden også.
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Bench press - with stop, wide grip
75kg x 5
85kg x 4
85kg x 4
85kg x 4
Stoppede halvvejs, da mine frustrationer mht. bænken blev for meget. Derefter i tænkeboks for at se hvad jeg bestemmer mig for.
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Squat - good mornings
60kg x 4
60kg x 4
65kg x 3
67.5kg x 3
70kg x 2 2.5kg kg up from previous personal best gymlift, set on 21.06.2012!
Show details
Shoulders - upright row
30kg x 10 (Super set 1)
30kg x 10 (Super set 2)
30kg x 10 (Super set 3)
Show details
Shoulders - lateral raise
10kg x 10 (Super set 1)
10kg x 10 (Super set 2)
10kg x 10 (Super set 3)
Show details
Statistics
Lifted 7217.5kg total distributed on 23 set and 117 reps.
Average pr.lift was 61.69kg
Show more stats
Effectivity
9.52 set per hour.
48.41 repetitions per hour.
Facts
2 hours and 25 minutes
Videbæk StyrkeSport
Uncategorized
83kg
1 view
0
Previous
Ingen stræk, laver måske lidt SMR. Glæder mig til næste uge er overstået så jeg kan komme til at lave lidt nyt. :)
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Front squat, bænk vs. band, dødløft u. bælte + støtte
27.06.2012 @ 13:20:55 | Edit
Squat - frontsquat
110kg x 7 15kg kg up from previous personal best gymlift, set on 19.06.2012!
117.5kg x 6
122.5kg x 5
132.5kg x 4
140kg x 2
147.5kg x 2
147.5kg x 1
Startede fint ud, følte mig stærk og fint teknisk, men topsættene var helt vildt tungt ifht. det forventede, så brillierede med at lave det tungeste front squat fra min side af til dags dato, desværre. Teknikken drillede ligeledes på det helt tunge,
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Bench press - with bands attached at bottom, smal grip to board
52.5kg x 5
52.5kg x 6
60kg x 4
60kg x 3
65kg x 3
70kg x 2
72.5kg x 2 tie of personal best gymlift, set on 19.06.2012!
77.5kg x 1
Trænede primært alene, så kunne ikke køre til klods. Justere kg'ene lidt ned men det havde der vel ikke været behov for da jeg nok er stærkere fra bryst i denne her variant.
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Deadlift - sumo, with no belt
155kg x 6 tie of personal best gymlift, set on 18.06.2012!
162.5kg x 6 7.5kg kg up from previous personal best gymlift, set on 18.06.2012!
167.5kg x 6 12.5kg kg up from previous personal best gymlift, set on 18.06.2012!
175kg x 5 10kg kg up from previous personal best gymlift, set on 18.06.2012!
175kg x 4 tie of personal best gymlift, set on 18.06.2012!
185kg x 3 10kg kg up from previous personal best gymlift, set on 18.06.2012!
185kg x 3 10kg kg up from previous personal best gymlift, set on 18.06.2012!
185kg x 3 10kg kg up from previous personal best gymlift, set on 18.06.2012!
Enkelte sæt rigtige fine og styrken føltes egentlig ok i dag. Har meget lidt ondt i højre knæ og det kommer igen af at jeg overstrækker det en smule, senest i rev. band squat i fredags. Pr's på alle sæt vel at mærke.
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Squat - hacksquat machine
40kg x 12
40kg x 12
40kg x 12
Med meget lidt stramt knæbind om lårene.
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Flyes with dumbbells (flat bench)
10kg x 10
10kg x 10
10kg x 10
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Triceps - push down
35kg x 33
50kg x 10
35kg x 15
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Statistics
Lifted 14965kg total distributed on 32 set and 213 reps.
Average pr.lift was 70.26kg
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Effectivity
10.67 set per hour.
71 repetitions per hour.
Facts
3 hours
Videbæk StyrkeSport
Uncategorized
83kg
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Derefter 3 stretch.
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Squat, bænk og støtte
25.06.2012 @ 13:30:47 | Edit
Squat - with no belt
120kg x 8
125kg x 7
130kg x 6
135kg x 5
140kg x 5 tie of personal best gymlift, set on 27.03.2012!
140kg x 5 tie of personal best gymlift, set on 27.03.2012!
140kg x 5 tie of personal best gymlift, set on 27.03.2012!
142.5kg x 4
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Bench press - with stop, wide grip
67.5kg x 7
75kg x 6
75kg x 6
80kg x 5
85kg x 4
90kg x 3
90kg x 3
90kg x 3
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Squat - good mornings
55kg x 6 (Super set 1)
55kg x 6 (Super set 2)
55kg x 6 (Super set 3)
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Legs - lying cable curl
30kg x 8 (Super set 1) tie of personal best gymlift, set on 12.01.2012!
30kg x 8 (Super set 2) tie of personal best gymlift, set on 12.01.2012!
35kg x 8 (Super set 3) 5kg kg up from previous personal best gymlift, set on 12.01.2012!
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Back - lat pulldowns front
50kg x 12 tie of personal best gymlift, set on 08.02.2012!
50kg x 12 tie of personal best gymlift, set on 08.02.2012!
50kg x 12 tie of personal best gymlift, set on 08.02.2012!
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Shoulders - arnold press
13.5kg x 8
16kg x 8 tie of personal best gymlift, set on 18.06.2012!
21kg x 8 5kg kg up from previous personal best gymlift, set on 18.06.2012!
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Statistics
Lifted 12836.5kg total distributed on 28 set and 184 reps.
Average pr.lift was 69.76kg
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Effectivity
12 set per hour.
78.86 repetitions per hour.
Facts
2 hours and 20 minutes
Videbæk StyrkeSport
Uncategorized
83kg
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Let 3kamp + lidt biceps
23.06.2012 @ 13:40:47 | Edit
Squat - overhead
35kg x 6
45kg x 6
50kg x 6
57.5kg x 4
57.5kg x 3
65kg x 2
65kg x 2
70kg x 1
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Bench press - slow down, wide grip
57.5kg x 6
57.5kg x 6
65kg x 5
65kg x 5
70kg x 3
70kg x 3
75kg x 3
80kg x 2
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Deadlift - stifflegged
80kg x 7
90kg x 6
100kg x 6
100kg x 5
110kg x 3
115kg x 3
120kg x 3
125kg x 2
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Forearms - reverse curl
28kg x 8 (Super set 1) 10kg kg up from previous personal best gymlift, set on 25.02.2012!
28kg x 8 (Super set 2) 10kg kg up from previous personal best gymlift, set on 25.02.2012!
30.5kg x 8 (Super set 3) 12.5kg kg up from previous personal best gymlift, set on 25.02.2012!
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Back - seated cable rows
40kg x 10 (Super set 1)
40kg x 10 (Super set 2)
45kg x 10 (Super set 3)
m. reb
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Shoulders - forward bending lateral raise
35kg x 10 24kg kg up from previous personal best gymlift, set on 19.03.2012!
45kg x 10 34kg kg up from previous personal best gymlift, set on 19.03.2012!
50kg x 10 39kg kg up from previous personal best gymlift, set on 19.03.2012!
=facepulls m. reb
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Abs - haning leg raises
83kg x 10
83kg x 10
83kg x 10
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Statistics
Lifted 12874.5kg total distributed on 36 set and 212 reps.
Average pr.lift was 60.73kg
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Effectivity
15.43 set per hour.
90.86 repetitions per hour.
Facts
2 hours and 20 minutes
Videbæk StyrkeSport
Uncategorized
83kg
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Previous
Fin og let omgang. Langsom nedgang i bænk giver pump i bryst og triceps. Ellers en markant bedre omgang OH squat og den stivbenede dødløft skal jeg klart køre mere. Føler mig ikke hjemme når jeg kører den. Ellers nåede jeg ikke stræk, da de lukkede. Måske giver jeg den noget foam rolling herhjemme.
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Squat, bænk, dødløft + støtte
22.06.2012 @ 14:00:47 | Edit
Squat - with bands attached to top
150kg x 5
150kg x 4
160kg x 4
165kg x 3
165kg x 3
170kg x 3
175kg x 2
175kg x 2
Fandt rent faktisk en ganske fin båndopsætning, men er stadig ikke tryk ved at køre øvelsen. Powerracket jeg står i, passer overhovedet ikke i højden heller.
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Shoulders - military press seated
52.5kg x 7 2.5kg kg up from previous personal best gymlift, set on 27.03.2012!
52.5kg x 6
57.5kg x 6 2.5kg kg up from previous personal best gymlift, set on 15.03.2012!
57.5kg x 5
60kg x 3
65kg x 3
65kg x 3
675kg x 2
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Deadlift - half sumo
135kg x 7
142.5kg x 6
147.5kg x 5
152.5kg x 5
160kg x 3
160kg x 3
160kg x 3
167.5kg x 2
Fin og stort set kun let omgang. Gik meget bedre end jeg havde håpet på.
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Bench press - with dumbbells
21kg x 8 (Super set 1)
23.5kg x 8 (Super set 2)
28.5kg x 6 (Super set 3)
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Dips
83kg x 6 (Super set 1) tie of personal best gymlift, set on 16.03.2012!
93kg x 7 (Super set 2)
83kg x 6 (Super set 3) tie of personal best gymlift, set on 16.03.2012!
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Back - lat pulldowns front
60kg x 8 (Super set 4)
65kg x 8 (Super set 5) tie of personal best gymlift, set on 01.02.2012!
75kg x 8 (Super set 6) 10kg kg up from previous personal best gymlift, set on 01.02.2012!
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Back - barbell shrugs
110kg x 8 (Super set 4)
110kg x 8 (Super set 5)
110kg x 8 (Super set 6)
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Statistics
Lifted 18914kg total distributed on 36 set and 184 reps.
Average pr.lift was 102.79kg
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Effectivity
10.8 set per hour.
55.2 repetitions per hour.
Facts
3 hours and 20 minutes
Videbæk StyrkeSport
Uncategorized
83kg
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Previous
En anelse til læggen, ikke for meget da jeg ikke gider have DOMS i 9 dage igen. Derefter en smule stræk og så var denne marathon træning ovre.
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Squat og bænkpres + support
21.06.2012 @ 13:45:23 | Edit
Squat
130kg x 4
140kg x 4
147.5kg x 4
147.5kg x 4
147.5kg x 3
147.5kg x 2
152.5kg x 2
157.5kg x 2
En omgang med ganske fine takter ind imellem. Meget øm i maven fra igår, påvirker selvf.
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Bench press - with stop, wide grip
90kg x 4
90kg x 4
90kg x 3
90kg x 3
90kg x 3
95kg x 2
95kg x 2
97.5kg x 2
Bænken er ufattelig slap og uduelig her efter EM. Helt ud af rytme. Var ret frustreret herefter og kan da heller ikke forstå at jeg skulle ramme racket i venstre side på 5-6 sæt af de 8.
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Squat - good mornings
60kg x 4
60kg x 3
67.5kg x 3
67.5kg x 3
67.5kg x 2
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Shoulders - upright row
30kg x 10 (Super set 1)
32.5kg x 10 (Super set 2) tie of personal best gymlift, set on 25.01.2012!
32.5kg x 10 (Super set 3) tie of personal best gymlift, set on 25.01.2012!
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Shoulders - lateral raise
9kg x 10 (Super set 1)
9kg x 10 (Super set 2)
9kg x 10 (Super set 3)
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Statistics
Lifted 7902.5kg total distributed on 27 set and 123 reps.
Average pr.lift was 64.25kg
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Effectivity
12 set per hour.
54.67 repetitions per hour.
Facts
2 hours and 15 minutes
Videbæk StyrkeSport
Uncategorized
83kg
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Previous
3 udstrækningsøvelser og så hjem. Har sommerferie fra nu af!!!!!!!!!
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ødløft + support
20.06.2012 @ 13:30:05 | Edit
Deadlift - classic on box
135kg x 6
150kg x 5 5kg kg up from previous personal best gymlift, set on 29.03.2012!
150kg x 5 5kg kg up from previous personal best gymlift, set on 29.03.2012!
150kg x 4 tie of personal best gymlift, set on 29.03.2012!
157.5kg x 3 2.5kg kg up from previous personal best gymlift, set on 29.03.2012!
157.5kg x 3 2.5kg kg up from previous personal best gymlift, set on 29.03.2012!
165kg x 1 7.5kg kg up from previous personal best gymlift, set on 25.01.2012!
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Legs - lunges with barbell
45kg x 7 (Super set 1)
45kg x 7 (Super set 2)
45kg x 7 (Super set 3)
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Back - backraise
88kg x 20 (Super set 1) tie of personal best gymlift, set on 25.01.2012!
88kg x 15 (Super set 2) 1kg kg up from previous personal best gymlift, set on 08.02.2012!
93kg x 8 (Super set 3) 73kg kg up from previous personal best gymlift, set on 21.12.2011!
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Clean pull
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5
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Chin up
93kg x 3 (Super set 4)
93kg x 3 (Super set 5)
93kg x 3 (Super set 6)
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Back - seated cable rows
55kg x 10 (Super set 4)
65kg x 10 (Super set 5)
60kg x 10 (Super set 6)
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Back - rope pulldowns
35kg x 20
50kg x 12 5kg kg up from previous personal best gymlift, set on 21.12.2011!
65kg x 7
Stivarmet pulldown
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Shoulders - forward bending lateral raise
10kg x 20
10kg x 15 1kg kg up from previous personal best gymlift, set on 16.05.2012!
10kg x 12
Bandpulls
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Biceps - dumbbell hammer curl
16kg x 10 (Super set 7)
18.5kg x 10 (Super set 8)
21kg x 7 (Super set 9) 2.5kg kg up from previous personal best gymlift, set on 21.12.2011!
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Forearms - barbell wrist curl
8kg x 15 (Super set 7)
8kg x 15 (Super set 8)
8kg x 15 (Super set 9)
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Abs - wheel rollout
83kg x 5 (Super set 10)
83kg x 5 (Super set 11)
83kg x 5 (Super set 12)
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Abs - side crunch
23.5kg x 15 (Super set 8)
26kg x 15 (Super set 9)
21kg x 15 (Super set 10)
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Statistics
Lifted 18055.5kg total distributed on 42 set and 373 reps.
Average pr.lift was 48.41kg
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Effectivity
15.75 set per hour.
139.88 repetitions per hour.
Facts
2 hours and 40 minutes
Videbæk StyrkeSport
Uncategorized
83kg
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+ baglårsudstræk, skulderudstræk og SMR på lænd/ryggen.
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Front squat, smalbænk vs. band til klods + støtte
19.06.2012 @ 13:35:09 | Edit
Squat - frontsquat
95kg x 7 10kg kg up from previous personal best gymlift, set on 24.01.2012!
110kg x 6
115kg x 5
122.5kg x 5
127.5kg x 4
135kg x 3
142.5kg x 2
127.5kg x 2
Fin omgang, niveauet og formen er her rigtig fint taget i betragtning af omstændighederne.
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Bench press - with bands attached at bottom, smal grip to board
57.5kg x 5
57.5kg x 5
62.5kg x 5
62.5kg x 4
62.5kg x 3
67.5kg x 3
67.5kg x 2
72.5kg x 2
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Statistics
Lifted 5775kg total distributed on 16 set and 63 reps.
Average pr.lift was 91.67kg
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Effectivity
5.33 set per hour.
21 repetitions per hour.
Facts
3 hours
Videbæk StyrkeSport
Uncategorized
83kg
1 view
0
Previous
Kørte derefter også noget hack squat, UH tricep pressdown, incline flies, calf raise samt to udstrækningsøvelser og foam rolling på quads.
Jakob Mainz - Sub Junior bænkpres
in Online Logbog
Posted
Du holder dælme bredt i medium greb :)