BoGa
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maX test
Squat
1 @ 190 (182,5)
Bænkpres
1 @ 130 (127,5)
Dødløft
1 @ 170 (165)
Steg i alle tre i forhold til sidst, så det er helt kanon. Dog var det kun 2,5 kg i bænkpres, men det er vel bedre end ingenting :)
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Deload (5 x 3 @ 60%)
Squat
5 x 3 @ 105
Bænkpres
5 x 3 @ 80
Dødløft
5 x 3 @ 95
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Deload (5 x 3 @ 60%)
Squat
5 x 3 @ 105
Bænkpres
5 x 3 @ 80
Dødløft
5 x 3 @ 95
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Sheiko dag 12
Squat scissors
lidt blandet
Bænkpres
1 x 5 @ 65
1 x 5 @ 77,5
5 x 5 @ 90
Flat dumbell flies
5 x 10 @ 14
Dips
5 x 8 @ BW + 5
Goodmornings
5 x 5 @ 60
Hanging leg raise
3 x 7 - 8 @ BW
Havde ikke fået mine shorts med i dag, så måtte træne i mine træningsbukser, som sprang da jeg prøvede at lave squat :( .. så valgte at lave squat scissors i stedet. Ved sq ikke om jeg er blevet for fed :)
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Sheiko dag 11
Bænkpres
1 x 5 @ 65
1 x 4 @ 77,5
2 x 3 @ 90
2 x 3 @ 102,5
3 x 2 @ 107,5
Dødløft
1 x 4 @ 80
1 x 4 @ 95
2 x 3 @ 112,5
2 x 3 @ 127,5
3 x 2 @ 135
Bænkpres
1 x 5 @ 70
1 x 5 @ 82,5
4 x 4 @ 95
Flat dumbell flies
5 x 10 @ 12
Barbell curls
3 x 8 @35
Squat scissors
3 x 5 @ 55
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Sheiko dag 10
Squat
1 x 5 @ 87,5
1 x 4 @ 102,5
2 x 3 @ 120
5 x 3 @ 137,5
3 x 2 @ 147,5
Bænkpres
1 x 5 @ 65
1 x 4 @ 77,5
2 x 3 @ 90
5 x 3 @ 102,5
Flat dumbell flies
5 x 10 @ 12
Dips
5 x 8 @ BW (+5)
Squat
1 x 5 @ 87,5
1 x 4 @ 102,5
2 x 3 @ 120
4 x 2 @ 137,5
Goodmornings (standing)
5 x 5 @ 60
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Sheiko dag 9
Bænkpres
1 x 5 @ 65
1 x 4 @ 77,5
2 x 3 @ 90
5 x 2 @ 102,5
Squat
1 x 5 @ 87,5
1 x 5 @ 102,5
2 x 5 @ 120
5 x 4 @ 130
Bænkpres
1 x 6 @ 65
2 x 6 @ 77,5
4 x 6 @ 82,5
Flat dumbell flies
5 x 10 @ 12
Cable curls
4 x 8 - 10 @ 55
Cable triceps extension
4 x 8 - 10 @ 45
Goodmornings (seated)
5 x 5 @ 55
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Sheiko dag 8
Dødløft til knæ
1 x 4 @ 80
1 x 4 @ 95
2 x 4 @112,5
4 x 4 @ 120
Bænkpres
1 x 6 @ 65
1 x 5 @ 77,5
2 x 4 @ 90
2 x 3 @ 95
2 x 2 @ 102,5
2 x 3 @ 95
1 x 4 @ 90
1 x 5 @ 82,5
1 x 6 @ 77,5
1 x 7 @ 70
1 x 8 @ 65
Flat dumbell flies
5 x 10 @ 12
Dødløft fra bokse
1 x 5 @ 95
2 x 5 @ 112,5
3 x 3 @ 127,5
Squat scissors
5 x 5 @ 50
hanging leg raise
3 x 8 @ BW
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Sheiko dag 7
Squat
1 x 5 @ 87,5
2 x 4 @ 102,5
2 x 3 @ 120
5 x 3 @ 137,5
Bænkpres
1 x 5 @ 65
1 x 4 @ 77,,5
2 x 3 @ 90
5 x 3 @ 102,5
Flat dumbell flies
5 x 10 @ 12
Weighted pushups
2 x 10 @ BW + 5
3 x 10 @ BW
Squat
1 x 5 @ 87,5
1 x 5 @ 102,5
5 x 5 @ 120
Goodmornings
5 x 5 @ 55
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Sheiko dag 6
Squat
1 x 4 @ 87,5
1 x 4 @ 102,5
2 x 3 @ 120
6 x 3 @ 130
Bænkpres
1 x 6 @ 65
1 x 5 @ 77,5
2 x 4 @ 90
2 x 3 @ 95
2 x 2 @ 102,5
1 x 4 @ 95
1 x 5 @ 90
1 x 6 @ 77,5
1 x 7 @ 65
Flat dumbell flies
5 x 10 @ 12
Cable triceps ext.
5 x 10 @ 35 - 40
Squat
1 x 3 @ 95
1 x 3 @ 112,5
4 x 2 @ 130
Goodmornings (seated)
5 x 5 @ 50
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Sheiko dag 5
Dødløft til knæ
1 x 4 @ 80
2 x 4 @ 95
2 x 3 @ 110
4 x 3 @ 115
Bænkpres
1 x 5 @ 65
1 x 5 @ 77,5
1 x 4 @ 85
2 x 3 @ 90
2 x 2 @ 95
2 x 3 @ 90
1 x 5 @ 85
1 x 7 @ 77,5
1 x 9 @ 65
Dødløft
1 x 4 @ 80
1 x 4 @ 95
2 x 3 @ 110
5 x 3 @ 120
Squat scissors
3 x 5 @ 50
Cable curls
5 x 10 @ 45 - 50
Cable triceps
5 x 10 @ 40
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Ingen træning da jeg har ligget med mave virus hele weekenden og idag med :(
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Sheiko dag 3
Bænkpres
1 x 7 @ 65
1 x 6 @ 70
1 x 5 @ 77,5
1 x 4 @ 82,5
2 x 3 @ 90
2 x 2 @ 95
2 x 3 @ 90
1 x 4 @ 82,5
1 x 6 @ 77,5
1 x 8 @ 70
1 x 10 @ 65
Flat dumbell flies
5 x 10 @ 10
Squat
1 x 5 @ 87,5
2 x 4 @ 102,5
2 x 3 @ 120
5 x 3 @ 130
Fransk preos
5 x 10 @ 40
Goodmornings (seated)
5 x 5 @ 45
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Sheiko dag 2
Dødløft
1 x 5 @ 80
2 x 5 @ 95
2 x 4 @ 112,5
3 x 3 @ 120
Incline bænkpres
6 x 4 @ 70
Dips
5 x 5 @ BW+5
Dødløft fra boks
1 x 5 @ 80
2 x 5 @ 95
2 x 4 @ 112,5
3 x 3 @ 127,5
Squat scissors
3 x 5 @ 40
Crunches
3 x 10 @ BW+2,5
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Sheiko dag 1
Er begyndt på sheiko, fordi jeg trængte til noget fornyelse. Bruger max som jeg opnåede efter sidste gangs omgang sheiko.
Bænkpres
1 x 5 @ 65
2 x 4 @ 77,5
2 x 3 @ 90
5 x 3 @ 95
Squat
1 x 5 @ 87,5
2 x 5 @ 102,5
4 x 5 @ 120
Bænkpres
1 x 6 @ 65
2 x 6 @ 77,5
4 x 6 @ 82,5
Flat dumbell flies
5 x 10 @ 10
Barbell curls
3 x 10 @ 40
Goodmornings
5 x 5 @ 50
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HST - 5 rep - dag 5
Benpres
2 x 6 @ 250
Calf Raise
2 x 5 @ 242,5
Bænkpres
1 x 5 @ 100
1 x 4 @ 100
Patøvelse DB
2 x 5 @ 31,25
Dødløft
2 x 5 @ 120
Chinups
1 x 5 @ BW
1 x 4 @ BW
Rows
2 x 5 @ 125
Dips
2 x 5 @ BW+20
Triceps extensions
2 x 5 @ 26,25
Lateral Raise
2 x 5 @ 16
Dumbell Curls (cable)
2 x 5 @ 32,5
Hammer curls
2 x 5 @ 22
Crunches (machine)
2 x 5 @ 70
Hanging leg raise
2 x 5 @ BW
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HST - 5 rep - dag 4
Benpres
2 x 6 @ 250
Calf Raise
2 x 5 @ 230
Bænkpres
1 x 6 @ 97,5
1 x 5 @ 97,5
Patøvelse DB
1 x 5 @ 30
1 x 4 @ 30
Dødløft
2 x 5 @ 115
Chinups
2 x 5 @ BW
Rows
2 x 5 @ 125
Dips
1 x 6 @ BW+18,75
1 x 5 @ BW+18,75
Triceps extensions
2 x 5 @ 26,25
Lateral Raise
2 x 5 @ 16
Dumbell Curls (cable)
2 x 5 @ 32,5
Hammer curls
2 x 5 @ 22
Crunches (machine)
2 x 5 @ 70
Hanging leg raise
2 x 5 @ BW
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HST - 5 rep - dag 3
Benpres
1 x 7 @ 240
1 x 6 @ 240
Calf Raise
2 x 5 @ 230
Bænkpres
1 x 6 @ 95
1 x 5 @ 95
Patøvelse DB
1 x 5 @ 30
1 x 4 @ 30
Dødløft
2 x 5 @ 110
Chinups
1 x 5 @ BW
1 x 4 @ BW
Rows
2 x 5 @ 115
Dips
1 x 6 @ BW+16,25
1 x 5 @ BW+16,25
Triceps extensions
2 x 5 @ 25
Lateral Raise
2 x 5 @ 14
Dumbell Curls (cable)
1 x 6 @ 30
1 x 5 @ 31,25
Hammer curls
1 x 6 @ 20
1 x 5 @ 20
Crunches (machine)
2 x 5 @ 70
Hanging leg raise
2 x 5 @ BW
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HST - 5 rep - dag 2
Benpres
1 x 8 @ 230
1 x 7 @ 240
Calf Raise
2 x 5 @ 222,5
Bænkpres
2 x 6 @ 92,5
Patøvelse DB
1 x 5 @ 30
1 x 4 @ 30
Dødløft
2 x 5 @ 110
Chinups
1 x 5 @ BW
1 x 4 @ BW
Rows
2 x 5 @ 115
Dips
1 x 6 @ BW+12,5
1 x 5 @ BW+15
Triceps extensions
2 x 5 @ 25
Lateral Raise
2 x 5 @ 14
Dumbell Curls (cable)
2 x 5 @ 30
Hammer curls
1 x 7 @ 18
1 x 5 @ 20
Crunches (machine)
2 x 5 @ 70
Hanging leg raise
2 x 5 @ BW
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HST - 5 rep - dag 1
Benpres
2 x 5 @ 220
Calf Raise
2 x 5 @ 220
Bænkpres
2 x 5 @ 90
Patøvelse DB
2 x 5 @ 30
Dødløft
2 x 5 @ 105
Chinups
1 x 5 @ BW
1 x 4 @ BW
Rows
2 x 5 @ 115
Dips
2 x 5 @ BW+10
Triceps extensions
2 x 5 @ 25
Lateral Raise
2 x 5 @ 14
Dumbell Curls (cable)
2 x 5 @ 30
Hammer curls
2 x 5 @ 18
Hanging leg raise
2 x 7 @ BW
1 x 5 @ BW
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HST - 10 rep - dag 5
Benpres
2 x 10 @ 210
Calf Raise
2 x 10 @ 220
Bænkpres
1 x 9 @ 85
1 x 8 @ 85
Patøvelse DB
1 x 10 @ 20
1 x 9 @ 20
Dødløft
2 x 10 @ 100
Chinups
1 x 9 @ 77,5
1 x 8 @ 77,5
Rows
2 x 10 @ 105
Dips
2 x 10 @ BW+7,5
Triceps extensions
1 x 9 @ 21,25
1 x 8 @ 21,25
Lateral Raise
2 x 10 @ 12
Dumbell Curls (cable)
1 x 9 @ 25
1 x 8 @ 25
Hammer curls
1 x 10 @ 16
1 x 8 @ 18
Hanging leg raise
2 x 7 @ BW
1 x 5 @ BW
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HST - 10 rep - dag 4
Benpres
2 x 10 @ 205
Calf Raise
2 x 10 @ 215
Bænkpres
2 x 10 @ 82,5
Patøvelse DB
1 x 10 @ 15
1 x 9 @ 20
Dødløft
2 x 10 @ 95
Chinups
1 x 10 @ 77,5
1 x 8 @ 77,5
Rows
1 x 10 @ 95
1 x 10 @ 105
Dips
2 x 10 @ BW+6,25
Triceps extensions
1 x 9 @ 21,25
1 x 8 @ 21,25
Lateral Raise
2 x 10 @ 12
Dumbell Curls (cable)
2 x 10 @ 22,5
Barbell curls
2 x 10 @ 42,5
Hanging leg raise
2 x 8 @ BW
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HST - 10 rep - dag 3
Benpres
2 x 10 @ 200
Calf Raise
2 x 10 @ 210
Bænkpres
2 x 10 @ 80
Patøvelse DB
1 x 10 @ 15
1 x 10 @ 16,25
Dødløft
2 x 10 @ 92,5
Chinups
1 x 9 @ 75
1 x 8 @ 75
Rows
2 x 10 @ 95
Dips
2 x 10 @ BW+5
Triceps extensions
2 x 9 @ 20
Lateral Raise
2 x 10 @ 12
Dumbell Curls (cable)
2 x 10 @ 22,5
Barbell curls (cable)
2 x 10 @ 45-50
Hanging leg raise
2 x 8 @ BW
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HST - 10 rep - dag 2
Benpres
2 x 10 @ 190
Calf Raise
2 x 10 @ 205
Bænkpres
2 x 10 @ 80
Patøvelse DB
2 x 10 @ 15
Dødløft
2 x 10 @ 90
Chinups
1 x 10 @ 72,5
1 x 8 @ 72,5
Rows
2 x 10 @ 95
Dips
2 x 10 @ BW+3,75
Triceps extensions
2 x 9 @ 20
Lateral Raise
2 x 10 @ 10
Dumbell Curls (cable)
2 x 10 @ 22,5
Barbell curls
2 x 10 @ 40
Crunches (machine)
2 x 10 @ 55
BoGa's logbog
in Online Logbog
Posted
Sheiko dag 1
Bænkpres
1 x 5 @ 67,5
2 x 4 @ 80
2 x 3 @ 92,5
5 x 3 @ 100
Squat
1 x 5 @ 95
2 x 5 @ 115
5 x 5 @ 132,5
Bænkpres
1 x 6 @ 67,5
2 x 6 @ 80
4 x 6 @ 85
Bryst øvelse
5 x 10 @ 8
Biceps curls
3 x 8 @ 35
Goodmornings
5 x 5 @ 65
Så er jeg startet på en ny omgang af sheiko, med de max kilo jeg fik i fredags.