BoGa
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HST - 15 rep - dag 6
Benpres
2 x 15 @ 180
Calf Raise
2 x 15 @ 140
Incline Bænkpres
1 x 15 @ 67,5
1 x 12 @ 67,5
Patøvelse DB
2 x 15 @ 8
Dødløft
2 x 15 @ 75
Chinups
1 x 15 @ 67,5
1 x 10 @ 67,5
Rows
2 x 15 @ 85
Dips
2 x 15 @ BW
Triceps extensions
2 x 15 @ 10
Lateral Raise
2 x 15 @ 8
Dumbell Curls (cable)
2 x 15 @ 17,5
Crunches (machine)
2 x 15 @ 50
Har lidt smerte i skulderen når jeg træner, så valgte at fjerne skulderpres og gør det nok i nogle uger. Smerten er der kun når jeg træner, ikke til daglig.
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HST - 15 rep - dag 4
Benpres
2 x 15 @ 170
Calf Raise
2 x 15 @ 132,5
Incline Bænkpres
1 x 15 @ 50
1 x 12 @ 60
Patøvelse
2 x 15 @ 10
Dødløft
2 x 15 @ 72,5
Chinups
1 x 15 @ 67,5
1 x 10 @ 67,5
Rows
1 x 15 @ 85
1 x 12 @ 85
Dips
2 x 15 @ BW
Triceps extensions
2 x 15 @ 10
Skulderpres (machine)
1 x 15 @ 50
1 x 12 @ 50
Lateral Raise
2 x 15 @ 8
Dumbell Curls (cable)
2 x 15 @ 15
Crunches (machine)
2 x 15 @ 45
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HST - 15 rep - dag 3
Benpres
2 x 15 @ 160
Calf Raise
2 x 15 @ 130
Bænkpres
2 x 15 @ 62,5
Patøvelse
2 x 15 @ 10
Dødløft
2 x 15 @ 70
Chinups
1 x 15 @ 67,5
1 x 10 @ 67,5
Rows
2 x 15 @ 75
Dips
2 x 15 @ BW
Triceps extensions
2 x 15 @ 10
Skulderpres (machine)
2 x 15 @ 45
Lateral Raise
2 x 15 @ 8
Dumbell Curls (cable)
2 x 15 @ 15
Crunches (machine)
2 x 15 @ 45
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Troede lige du var gået helt i stå :)
Har du så et andet program du evt kan anbefale? :), har abre ikke tid til alt for mange gange om ugen.
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HST - 15 rep - dag 2
Benpres
2 x 15 @ 160
Calf Raise
2 x 15 @ 120
Bænkpres
2 x 15 @ 60
Patøvelse DB
2 x 15 @ 8
Dødløft
2 x 15 @ 67,5
Chinups
2 x 15 @ 62,5
Rows
2 x 15 @ 75
Dips
2 x 15 @ BW
Triceps extensions
2 x 15 @ 10
Skulderpres (machine)
1 x 15 @ 45
1 x 14 @ 45
Lateral Raise
2 x 15 @ 8
Dumbell Curls (cable)
2 x 15 @ 15
Crunches (machine)
2 x 15 @ 45
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HST - 15 rep - dag 1
Benpres
2 x 15 @ 160
Calf Raise
2 x 15 @ 120
Bænkpres
2 x 15 @ 60
Patøvelse cable
2 x 15 @ 10
Dødløft
2 x 15 @ 65
Chinups
2 x 15 @ 62,5
Rows
2 x 15 @ 75
Dips
2 x 15 @ BW
Triceps extensions
2 x 15 @ 10
Skulderpres (machine)
2 x 15 @ 45
Lateral Raise
2 x 15 @ 8
Dumbell Curls (cable)
2 x 15 @ 15
Crunches (machine)
2 x 15 @ 40
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Fremgang eller ej ?
Bryst: 110,5 -> 113,5
Mave: 95 -> 95,5
Arm: 38,5 -> 38,5
Lår: 64,5 -> 62
Vægt: 93 -> 92
Hmm mærkeligt at jeg har tabt mig på lårene :) ... og lidt skidt der ikke er kommet nogen fremgang på armene :(
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HST - 5 rep 2 - dag 6
Squat
3 x 5 @ 150
Calf Raise
3 x 5 @ 252,5
Bænkpres
3 x 4 @ 105
Patøvelse cable
3 x 5 @ 25
Chinups
1 x 5 @ BW
2 x 4 @ BW
Rows
3 x 5 @ 125
Shrugs
3 x 5 @ 102,5
Dips
3 x 5 @ BW+22,5
Skulderpres (machine)
3 x 5 @ 85
Lateral Raise
3 x 5 @ 16
Dumbell Curls (cable)
3 x 5 @ 30
Crunches (machine)
1 x 5 @ 85
2 x 4 @ 85
Hård træning efter at have været syg i nogle dage :(. men nu er det tid til en uges pause, og se om må vi se om der er sket nogen fysiske fremskirdt ;)
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HST - 5 rep 2 - dag 5
Benpres
3 x 5 @ 240
Calf Raise
3 x 5 @ 252,5
Bænkpres
1 x 5 @ 102,5
2 x 4 @ 102,5
Patøvelse DB
3 x 5 @ 12
Chinups
1 x 5 @ BW
2 x 4 @ BW
Rows
3 x 5 @ 125
Shrugs
3 x 5 @ 102,5
Dips
2 x 5 @ BW+22,5
1 x 4 @ BW+22,5
Skulderpres (machine)
3 x 5 @ 80
Lateral Raise (cable)
3 x 5 @ 17,5
Dumbell Curls (cable)
3 x 5 @ 26,25
Crunches (machine)
3 x 5 @ 80
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HST - 5 rep 2 - dag 4
Squat
3 x 5 @ 152,5
Calf Raise
3 x 5 @ 247,5
Bænkpres
3 x 5 @ 100
Patøvelse
3 x 5 @ 25
Chinups
1 x 5 @ BW
2 x 4 @ BW
Rows
2 x 5 @ 115
1 x 5 @ 125
Shrugs
3 x 5 @ 100
Triceps extensions
3 x 5 @ 65
Skulderpres (machine)
3 x 5 @ 80
Lateral Raise
3 x 5 @ 16
Dumbell Curls
3 x 5 @ 22
Crunches (machine)
3 x 5 @ 80
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HST - 5 rep 2 - dag 3
Squat
3 x 5 @ 147,5
Calf Raise
3 x 5 @ 242,5
Bænkpres
1 x 5 @ 100
2 x 4 @ 100
Patøvelse
3 x 5 @ 25
Chinups
1 x 5 @ BW
2 x 4 @ BW
Rows
3 x 5 @ 115
Shrugs
3 x 5 @ 100
Dips
3 x 5 @ BW+21,25
Skulderpres (machine)
3 x 5 @ 80
Lateral Raise
3 x 5 @ 16
Dumbell Curls
3 x 5 @ 22
Crunches (machine)
3 x 5 @ 80
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HST - 5 rep 2 - dag 2
Squat
3 x 5 @ 145
Calf Raise
3 x 5 @ 235
Bænkpres
3 x 5 @ 97,5
Patøvelse
3 x 5 @ 20
Chinups
3 x 5 @ 92,5
Rows
3 x 5 @ 115
Shrugs
3 x 5 @ 95
Dips
3 x 5 @ BW+20
Skulderpres (machine)
3 x 5 @ 75
Lateral Raise
3 x 5 @ 16
Dumbell Curls
3 x 5 @ 22
Crunches (machine)
3 x 5 @ 75
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HST - 5 rep 2 - dag 1
Squat
3 x 5 @ 140
Calf Raise
3 x 5 @ 230
Bænkpres
3 x 5 @ 95
Inc. bænkpres
3 x 5 @ 75
Chinups
3 x 5 @ 90
Rows
3 x 5 @ 115
Shrugs
3 x 5 @ 92,5
Dips
3 x 5 @ BW+15
Skulderpres (machine)
3 x 5 @ 75
Lateral Raise
3 x 5 @ 14
Dumbell Curls
3 x 5 @ 20
Crunches (machine)
3 x 5 @ 75
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HST - 5 rep - dag 6
Squat
3 x 5 @ 130
Calf Raise
4 x 5 @ 250
Bænkpres
1 x 5 @ 100
3 x 4 @ 100
Inc. DB bænkpres
3 x 5 @ 32
1 x 4 @ 32
Chinups
1 x 5 @ BW
3 x 3 @ BW
Rows
4 x 5 @ 115
Shrugs
4 x 5 @ 100
Dips
3 x 5 @ BW+20
1 x 4 @ BW+20
Skulderpres (machine)
4 x 5 @ 75
Lateral Raise
1 x 5 @ 16
3 x 4 @ 16
Dumbell Curls
4 x 5 @ 22
Crunches (machine)
4 x 5 @ 75
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HST - 5 rep - dag 5
Benpres
4 x 5 @ 210
Calf Raise
4 x 5 @ 242,5
Bænkpres
2 x 5 @ 100
2 x 4 @ 100
Inc. DB bænkpres
3 x 5 @ 32
1 x 4 @ 32
Chinups
1 x 5 @ BW
3 x 4 @ BW
Rows
4 x 5 @ 115
Shrugs
4 x 5 @ 95
Dips
3 x 5 @ BW+20
1 x 4 @ BW+20
Skulderpres (machine)
4 x 5 @ 75
Lateral Raise
1 x 5 @ 16
3 x 4 @ 16
Dumbell Curls
4 x 5 @ 22
Crunches (machine)
4 x 5 @ 75
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HST - 5 rep - dag 4
Benpres
4 x 5 @ 200
Calf Raise
4 x 5 @ 235
Bænkpres
3 x 5 @ 97,5
1 x 4 @ 97,5
Inc. bænkpres
4 x 5 @ 75
Chinups
4 x 5 @ 90
Rows
4 x 5 @ 115
Shrugs
4 x 5 @ 95
Dips
3 x 5 @ BW+20
1 x 4 @ BW+20
Skulderpres (machine)
4 x 5 @ 75
Lateral Raise
1 x 5 @ 16
3 x 4 @ 16
Dumbell Curls
4 x 5 @ 20
Crunches (machine)
4 x 5 @ 75
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HST - 5 rep - dag 3
Squat
4 x 5 @ 140
Calf Raise
4 x 5 @ 230
Bænkpres
3 x 5 @ 95
1 x 4 @ 95
Inc. bænkpres
4 x 5 @ 75
Chinups
4 x 5 @ 87,5
Rows
4 x 5 @ 105
Shrugs
4 x 5 @ 92,5
Dips
3 x 5 @ BW+17,5
1 x 4 @ BW+17,5
Skulderpres (machine)
4 x 5 @ 70
Lateral Raise
4 x 5 @ 14
Dumbell Curls
4 x 5 @ 20
Hanging leg raise
4 x 5 @ BW
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På grund af smerter i lænden, har jeg været nødsaget til at holde en lille pause. Jeg starter derfor op fra hvor jeg slap :)
HST - 5 rep - dag 2
Squat
4 x 5 @ 137,5
Calf Raise
4 x 5 @ 222,5
Bænkpres
4 x 5 @ 92,5
Inc. DB bænkpres
4 x 5 @ 28
Chinups
4 x 5 @ 85
Rows
4 x 5 @ 95
Shrugs
4 x 5 @ 90
Dips
3 x 5 @ BW+17,5
1 x 4 @ BW+17,5
Skulderpres (machine)
4 x 5 @ 60
Lateral Raise
4 x 5 @ 14
Dumbell Curls
4 x 5 @ 20
Hanging leg raise
4 x 5 @ BW
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HST - 5 rep - dag 2
Squat
4 x 5 @ 137,5
Calf Raise
4 x 5 @ 222,5
Bænkpres
3 x 5 @ 92,5
1 x 4 @ 92,5
Inc. DB bænkpres
4 x 5 @ 28
Chinups
4 x 5 @ 85
Rows
4 x 5 @ 95
Shrugs
4 x 5 @ 90
Dips
2 x 5 @ BW+17,5
2 x 4 @ BW+17,5
Skulderpres
3 x 5 @ 28
1 x 4 @ 28
Lateral Raise
4 x 5 @ 14
Dumbell Curls
4 x 5 @ 20
Crunch machine
4 x 5 @ 70
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HST - 5 rep - dag 1
Squat
4 x 5 @ 132,5
Calf Raise
4 x 5 @ 220
Bænkpres
4 x 5 @ 90
Inc. DB bænkpres
4 x 5 @ 28
Dødløft
2 x 5 @ 102,5
Chinups
4 x 5 @ 85
Rows
4 x 5 @ 95
Shrugs
4 x 5 @ 85
Dips
4 x 5 @ BW+15
Skulderpres
4 x 5 @ 26
Lateral Raise
4 x 5 @ 14
Dumbell Curls
4 x 5 @ 20
Crunch machine
4 x 5 @ 70
Måtte nøjes med 2 gentagelser i dødløft, da jeg har haft lidt problemer med lænden på det sidste :(
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HST - 10 rep - dag 5
Squat
3 x 10 @ 120
Calf Raise
3 x 10 @ 222,5
Bænkpres
1 x 10 @ 82,5
1 x 8 @ 82,5
1 x 7 @ 82,5
Inc. DB bænkpres
1 x 10 @ 24
1 x 9 @ 24
1 x 8 @ 24
Dødløft
3 x 10 @ 95
Chinups
1 x 10 @ 77,5
1 x 9 @ 77,5
1 x 8 @ 77,5
Rows
3 x 10 @ 85
Shrugs
3 x 10 @ 75
Dips
2 x 10 @ BW+7,5
1 x 9 @ BW+7,5
Skulderpres
1 x 9 @ 24
1 x 7 @ 24
1 x 5 @ 24
Skulderen fuckede lidt på den sidste rep, ellers kunne ejg nok godt have taget en enkelt eller to mere.
Lateral Raise
1 x 10 @ 12
1 x 9 @ 12
1 x 8 @ 12
Dumbell Curls
1 x 10 @ 18
1 x 9 @ 18
1 x 8 @ 18
Crunch machine
3 x 10 @ 60
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HST - 10 rep - dag 4
Squat
3 x 10 @ 117,5
Calf Raise
3 x 10 @ 215
Bænkpres
1 x 10 @ 82,5
1 x 8 @ 82,5
1 x 6 @ 82,5
Inc. DB bænkpres
2 x 10 @ 22
1 x 9 @ 22
Dødløft
3 x 10 @ 92,5
Chinups
1 x 9 @ 77,5
1 x 8 @ 77,5
1 x 7 @ 77,5
Rows
3 x 10 @ 75
Shrugs
3 x 10 @ 72,5
Dips
3 x 10 @ BW+5
Skulderpres
2 x 10 @ 22
1 x 8 @ 22
Lateral Raise
1 x 10 @ 12
1 x 8 @ 12
1 x 7 @ 12
Dumbell Curls
1 x 10 @ 18
1 x 9 @ 18
1 x 8 @ 18
Crunch machine
3 x 10 @ 60
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HST - 10 rep - dag 3
Squat
3 x 10 @ 112,5
Calf Raise
3 x 10 @ 210
Bænkpres
2 x 10 @ 80
1 x 6 @ 80
Inc. DB bænkpres
1 x 10 @ 22
1 x 9 @ 22
1 x 8 @ 22
Dødløft
3 x 10 @ 90
Chinups
1 x 9 @ 77,5
1 x 8 @ 77,5
1 x 7 @ 77,5
Rows
3 x 10 @ 75
Shrugs
3 x 10 @ 72,5
Dips
3 x 10 @ BW+2,5
Skulderpres
1 x 10 @ 22
2 x 8 @ 20
Lateral Raise
1 x 9 @ 12
1 x 8 @ 12
1 x 7 @ 12
Dumbell Curls
3 x 10 @ 16
Crunch machine
3 x 10 @ 60
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HST - 10 rep - dag 2
Squat
3 x 10 @ 110
Calf Raise
3 x 10 @ 205
Bænkpres
1 x 10 @ 80
1 x 9 @ 80
1 x 8 @ 80
Inc. DB bænkpres
2 x 10 @ 22
1 x 8 @ 22
Dødløft
3 x 10 @ 87,5
Chinups
1 x 10 @ 75
2 x 8 @ 75
Rows
3 x 10 @ 75
Shrugs
3 x 10 @ 70
Dips
3 x 10 @ BW
Skulderpres
1 x 10 @ 22
1 x 8 @ 20
1 x 7 @ 22
Lateral Raise
3 x 10 @ 10
Dumbell Curls
3 x 10 @ 16
Crunch machine
3 x 10 @ 55
BoGa's logbog
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Posted
HST - 10 rep - dag 1
Benpres
2 x 10 @ 190
Calf Raise
2 x 10 @ 200
Bænkpres
2 x 10 @ 77,5
Patøvelse DB
2 x 10 @ 15
Dødløft
2 x 10 @ 90
Chinups
1 x 10 @ 72,5
1 x 9 @ 72,5
Rows
2 x 10 @ 95
Dips
2 x 10 @ BW+2,5
Triceps extensions
2 x 9 @ 20
Lateral Raise
2 x 10 @ 10
Dumbell Curls (cable)
2 x 10 @ 20
Two-hand cable curls
2 x 10 @ 40
Crunches (machine)
2 x 10 @ 55