BoGa
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HST - 10 rep - dag 1
Squat
2 x 10 @ 107,5
1 x 9 @ 107,5
Calf Raise
3 x 10 @ 200
Bænkpres
1 x 10 @ 77,5
1 x 9 @ 77,5
1 x 8 @ 77,5
Inc. bænkpres
3 x 10 @ 60
Dødløft
2 x 10 @ 85
1 x 9 @ 85
Chinups
2 x 10 @ 72,5
1 x 8 @ 72,5
Rows
3 x 10 @ 65
Shrugs
3 x 10 @ 67,5
Dips
3 x 10 @ BW
Skulderpres
1 x 10 @ 20
1 x 9 @ 20
1 x 8 @ 20
Lateral Raise
3 x 10 @ 10
Dumbell Curls
2 x 10 @ 16
1 x 9 @ 16
Crunch machine
3 x 10 @ 55
Føj det var hårdt at der lige er blevet smidt en omgang ekstra ind :)
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HST - 15 rep - dag 4
Squat
2 x 15 @ 90
Calf Raise
2 x 15 @ 125
Bænkpres
1 x 15 @ 65
1 x 12 @ 65
Inc. DB bænkpres
2 x 12 @ 18
Dødløft
2 x 15 @ 72,5
Chinups
2 x 12 @ 62,5
Bent over Rows
2 x 13 @ 24
Shrugs
2 x 15 @ 62,5
Dips
1 x 15 @ BW
1 x 11 @ BW
Skulderpres
2 x 12 @ 18
Lateral Raise
2 x 15 @ 8
Dumbell Curls
2 x 12 @ 14
Crunch machine
2 x 15 @ 45
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HST - 15 rep - dag 3
Squat
2 x 15 @ 85
Calf Raise
2 x 15 @ 117,5
Bænkpres
2 x 15 @ 62,5
Inc. DB bænkpres
1 x 15 @ 16
1 x 14 @ 16
Dødløft
2 x 15 @ 70
Chinups
1 x 15 @ 62,5
1 x 12 @ 62,5
Bent over Rows
2 x 15 @ 22
Shrugs
2 x 15 @ 60
Dips
1 x 15 @ BW
1 x 12 @ BW
Skulderpres
1 x 15 @ 16
1 x 14 @ 16
Lateral Raise
2 x 15 @ 8
Dumbell Curls
2 x 15 @ 12
Crunch machine
2 x 15 @ 45
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HST - 15 rep - dag 2
Squat
2 x 15 @ 82,5
Calf Raise
2 x 15 @ 115
Bænkpres
2 x 15 @ 60
Inc. DB bænkpres
1 x 15 @ 16
1 x 14 @ 16
Dødløft
2 x 15 @ 67,5
Chinups
1 x 15 @ 62,5
1 x 12 @ 62,5
Bent over Rows
1 x 15 @ 22
1 x 14 @ 22
Shrugs
2 x 15 @ 57,5
Dips
1 x 15 @ BW
1 x 12 @ BW
Skulderpres
1 x 15 @ 16
1 x 14 @ 16
Lateral Raise
2 x 15 @ 8
Dumbell Curls
2 x 15 @ 12
Crunch machine
2 x 15 @ 45
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HST - 15 rep - dag 1
Squat
2 x 15 @ 80
Calf Raise
2 x 15 @ 112,5
Bænkpres
2 x 15 @ 60
Inc. DB bænkpres
1 x 15 @ 16
1 x 13 @ 16
Dødløft
2 x 15 @ 65
Chinups
1 x 15 @ 62,5
1 x 10 @ 62,5
Bent over Rows
1 x 15 @ 22
1 x 13 @ 22
Shrugs
2 x 15 @ 57,5
Dips
1 x 15 @ BW
1 x 12 @ BW
Skulderpres
1 x 15 @ 16
1 x 12 @ 16
Lateral Raise
2 x 15 @ 8
Dumbell Curls
2 x 15 @ 12
Crunch machine
2 x 15 @ 40
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Så er det ved at være tid til at starte på den nye omgang af HST. Denne her gang vælger jeg dog at køre den lidt anderledes. Istedet for at køre med 2x15, 2x10 og 2x5, kører jeg den med 2x15, 3x10 og 4x5 i de forskellige perioder.
Og så lige nuværende stats
Bryst: 110,5
Mave: 95
Arm: 38,5
Lår: 64,5
Vægt: 93
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HST - Exc - dag 6
Squat
1 x 5 @ 157,5
1 x 4 @ 157,5
45 Calf Raise
2 x 5 @ 100
Bænkpres
2 x 4 @ 105
Inc. DB bænkpres
2 x 5 @ 32
Dødløft
2 x 5 @ 117,5
Chinups
1 x 5 @ BW
1 x 4 @ BW
Rows
2 x 5 @ 80
Shrugs
2 x 5 @ 100
Dips
1 x 5 @ BW+25
1 x 4 @ BW+25
Triceps extensions
1 x 5 @ 16
Skulderpres
2 x 5 @ 30
Lateral Raise
2 x 4 @ 18
Cable Curls
2 x 5 @ 75
Hammer Curls
1 x 5 @ 24
Crunch machine
2 x 4 @ 80
Så er denne omgang HST overstået. Tager mine mål om nogle dage, så må vi se om der er sket noget. Nu er det tid til en 9 dages pause og så tid til en ny omgang :)
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HST - Exc - dag 5
Squat
2 x 5 @ 155
45 Calf Raise
2 x 5 @ 100
Bænkpres
2 x 4 @ 102,5
Inc. DB bænkpres
2 x 5 @ 30
Dødløft
2 x 5 @ 115
Chinups
2 x 4 @ BW
Rows
2 x 5 @ 75
Shrugs
2 x 5 @ 100
Dips
2 x 5 @ BW+22,5
Triceps extensions (cable)
1 x 5 @ 25
Skulderpres
2 x 5 @ 28
Lateral Raise
2 x 5 @ 16
Cable Curls
2 x 5 @ 75
Hammer Curls
1 x 5 @ 22
Crunch machine
2 x 5 @ 75
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HST - Exc - dag 4
Squat
2 x 5 @ 150
45 Calf Raise
2 x 5 @ 100
Bænkpres
2 x 5 @ 100
Inc. DB bænkpres
2 x 5 @ 30
Dødløft
2 x 5 @ 112,5
Chinups
1 x 5 @ BW
1 x 4 @ BW
Rows
2 x 5 @ 75
Shrugs
2 x 5 @ 95
Dips
2 x 5 @ BW+20
Triceps extensions (cable)
1 x 5 @ 25
Skulderpres
2 x 5 @ 28
Lateral Raise
2 x 5 @ 16
Cable Curls
2 x 5 @ 70
Hammer Curls
1 x 5 @ 22
Crunch machine
2 x 5 @ 75
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HST - Exc - dag 3
Squat
2 x 5 @ 147,5
45 Calf Raise
2 x 5 @ 90
Bænkpres
2 x 5 @ 97,5
Inc. DB bænkpres
2 x 5 @ 30
Dødløft
2 x 5 @ 110
Chinups
1 x 5 @ BW
1 x 4 @ BW
Rows
2 x 5 @ 75
Shrugs
2 x 5 @ 92,5
Dips
2 x 5 @ BW+17,5
Triceps extensions
1 x 5 @ 16
Skulderpres
2 x 5 @ 28
Lateral Raise
2 x 5 @ 16
Cable Curls
2 x 5 @ 70
Hammer Curls
1 x 5 @ 22
Crunch machine
2 x 5 @ 75
Måtte skippe front pulldowns og erstatte dem med chin-ups da min albue er begyndt at brokke sig, og mistænker den øvelse for at være ballademageren.
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HST - Exc - dag 2
Squat
2 x 5 @ 142,5
45 Calf Raise
2 x 5 @ 90
Bænkpres
2 x 5 @ 95
Inc. DB bænkpres
2 x 5 @ 28
Dødløft
2 x 5 @ 107,5
Front Pulldown
2 x 5 @ 75
Rows
2 x 5 @ 70
Shrugs
2 x 5 @ 90
Dips
2 x 5 @ BW+15
Triceps extensions
1 x 5 @ 16
Skulderpres
2 x 5 @ 26
Lateral Raise
2 x 5 @ 16
Cable Curls
2 x 5 @ 70
Hammer Curls
1 x 5 @ 20
Crunch machine
2 x 5 @ 70
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HST - Exc - dag 1
Squat
2 x 5 @ 140
45 Calf Raise
2 x 5 @ 90
Bænkpres
2 x 5 @ 92,5
Inc. DB bænkpres
2 x 5 @ 28
Dødløft
2 x 5 @ 105
Front Pulldown
2 x 5 @ 75
Rows
2 x 5 @ 70
Shrugs
2 x 5 @ 90
Dips
2 x 5 @ BW+10
Triceps cable extensions
1 x 5 @ 25
Skulderpres
2 x 5 @ 26
Lateral Raise
2 x 5 @ 14
Cable Curls
2 x 5 @ 65
Hammer Curls
1 x 5 @ 20
Crunch machine
2 x 5 @ 70
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HST - 5 rep - dag 6
Squat
2 x 5 @ 150
45 Calf Raise
2 x 5 @ 100
Bænkpres
2 x 5 @ 100
Inc. DB bænkpres
2 x 5 @ 28
Dødløft
2 x 5 @ 112,5
Front Pulldown
2 x 5 @ 80
Rows
2 x 5 @ 75
Shrugs
2 x 5 @ 95
Dips
2 x 5 @ BW+20
Triceps cable extensions
1 x 5 @ 55
Skulderpres
2 x 5 @ 28
Lateral Raise
2 x 5 @ 16
Cable Curls
2 x 5 @ 70
Hammer Curls
1 x 5 @ 22
Crunch machine
2 x 5 @ 75
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HST - 5 rep - dag 5
Squat
2 x 5 @ 147,5
45 Calf Raise
2 x 5 @ 100
Bænkpres
2 x 5 @ 97,5
Inc. DB bænkpres
2 x 5 @ 28
Dødløft
2 x 5 @ 110
Front Pulldown
2 x 5 @ 77,5
Rows
2 x 5 @ 75
Shrugs
2 x 5 @ 92,5
Dips
2 x 5 @ BW+17,5
Triceps cable extensions (one)
1 x 5 @ 25
Skulderpres
2 x 5 @ 28
Lateral Raise
2 x 5 @ 14
Cable Curls
2 x 5 @ 70
Hammer Curls
1 x 5 @ 20
Crunch machine
2 x 5 @ 75
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HST - 5 rep - dag 4
Squat
2 x 5 @ 142,5
45 Calf Raise
2 x 5 @ 100
Bænkpres
2 x 5 @ 95
Inc. DB bænkpres
2 x 5 @ 26
Dødløft
2 x 5 @ 107,5
Front Pulldown
2 x 5 @ 75
Rows
2 x 5 @ 70
Shrugs
2 x 5 @ 90
Dips
2 x 5 @ BW+15
Triceps cable extensions (one)
1 x 5 @ 20
Skulderpres
2 x 5 @ 26
Lateral Raise
2 x 5 @ 14
Cable Curls
2 x 5 @ 67,5
Hammer Curls
1 x 5 @ 20
Crunch machine
2 x 5 @ 70
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HST - 5 rep - dag 3
Squat
2 x 5 @ 140
45 Calf Raise
2 x 5 @ 90
Bænkpres
2 x 5 @ 92,5
Inc. DB bænkpres
2 x 5 @ 26
Dødløft
2 x 5 @ 105
Front Pulldown
2 x 5 @ 75
Rows
2 x 5 @ 70
Shrugs
2 x 5 @ 82,5
Dips
2 x 5 @ BW+12,5
Triceps cable extensions (one)
1 x 5 @ 20
Skulderpres
2 x 5 @ 26
Lateral Raise
2 x 5 @ 14
Cable Curls
2 x 5 @ 65
Hammer Curls
1 x 5 @ 20
Crunch machine
2 x 5 @ 70
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HST - 5 rep - dag 2
Squat
2 x 5 @ 135
45 Calf Raise
2 x 5 @ 90
Bænkpres
2 x 5 @ 90
Inc. DB bænkpres
2 x 5 @ 26
Dødløft
2 x 5 @ 102,5
Front Pulldown
2 x 5 @ 70
Rows
2 x 5 @ 70
Shrugs
2 x 5 @ 80
Dips
2 x 5 @ BW+11,25
Triceps cable extensions
1 x 5 @ 50
Skulderpres
2 x 5 @ 26
Lateral Raise
2 x 5 @ 14
Cable Curls
2 x 5 @ 62,5
Hammer Curls
1 x 5 @ 20
Crunch machine
2 x 5 @ 70
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HST - 5 rep - dag 1
Squat
2 x 5 @ 132,5
45 Calf Raise
2 x 5 @ 90
Bænkpres
2 x 5 @ 87,5
Inc. bænkpres
2 x 5 @ 70
Dødløft
2 x 5 @ 100
Front Pulldown
2 x 5 @ 70
Rows
2 x 5 @ 65
Shrugs
2 x 5 @ 80
Dips
2 x 5 @ BW+10
Triceps extensions
1 x 5 @ 18
Skulderpres
2 x 5 @ 24
Lateral Raise
2 x 5 @ 14
Cable Curls
2 x 5 @ 62,5
Hammer Curls
1 x 5 @ 18
Crunch machine
2 x 5 @ 65
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HST - 10 rep - dag 6
Squat
2 x 10 @ 120
45 Calf Raise
2 x 10 @ 80
Bænkpres
2 x 10 @ 85
Inc. DB bænkpres
2 x 10 @ 22
Dødløft
2 x 10 @ 92,5
Front Pulldown
2 x 10 @ 60
Rows
2 x 10 @ 60
Shrugs
2 x 10 @ 75
Dips
2 x 10 @ BW+7,25
Triceps extensions
1 x 10 @ 14
Skulderpres
2 x 10 @ 22
Lateral Raise
2 x 10 @ 10
Cable Curls
2 x 10 @ 60
DB Curls
1 x 10 @ 16
Crunch machine
2 x 10 @ 60
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HST - 10 rep - dag 5
Squat
2 x 10 @ 117,5
45 Calf Raise
2 x 10 @ 80
Bænkpres
2 x 10 @ 82,5
Inc. bænkpres
2 x 10 @ 60
Dødløft
2 x 10 @ 90
Front Pulldown
2 x 10 @ 57,5
Rows
2 x 10 @ 60
Shrugs
2 x 10 @ 72,5
Dips
2 x 10 @ BW+7,25
Triceps extensions
1 x 10 @ 14
Skulderpres
2 x 10 @ 22
Lateral Raise
2 x 10 @ 10
Cable Curls
2 x 10 @ 57,5
DB Curls
1 x 10 @ 16
Crunch machine
2 x 10 @ 60
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HST - 10 rep - dag 4
Squat
2 x 10 @ 115
45 Calf Raise
2 x 10 @ 80
Bænkpres
2 x 10 @ 80
Inc. DB bænkpres
2 x 10 @ 20
Dødløft
2 x 10 @ 87,5
Front Pulldown
2 x 10 @ 57,5
Rows
2 x 10 @ 55
Shrugs
2 x 10 @ 72,5
Dips
2 x 10 @ BW+6,25
Triceps extensions
1 x 10 @ 14
Skulderpres
2 x 10 @ 20
Lateral Raise
2 x 10 @ 10
Cable Curls
2 x 10 @ 57,5
DB Curls
1 x 10 @ 16
Crunch machine
2 x 10 @ 55
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HST - 10 rep - dag 3
Squat
2 x 10 @ 107,5
45 Calf Raise
2 x 10 @ 70
Bænkpres
2 x 10 @ 77,5
Inc. DB bænkpres
2 x 10 @ 20
Dødløft
2 x 10 @ 85
Front Pulldown
2 x 10 @ 55
Rows
2 x 10 @ 55
Shrugs
2 x 10 @ 75
Dips
2 x 10 @ BW+5
Triceps extensions
1 x 10 @ 12
Skulderpres
2 x 10 @ 20
Lateral Raise
2 x 10 @ 10
Cable Curls
2 x 10 @ 55
DB Curls
1 x 10 @ 14
Crunch machine
2 x 10 @ 55
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HST - 10 rep - dag 2
Squat
2 x 10 @ 107,5
45 Calf Raise
2 x 10 @ 70
Bænkpres
2 x 10 @ 77,5
Inc. DB bænkpres
2 x 10 @ 20
Dødløft
2 x 10 @ 82,5
Front Pulldown
2 x 10 @ 55
Rows
2 x 10 @ 55
Shrugs
2 x 10 @ 70
Dips
2 x 10 @ BW+3,75
Triceps extensions
1 x 10 @ 12
Skulderpres
2 x 10 @ 20
Lateral Raise
2 x 10 @ 10
Cable Curls
2 x 10 @ 55
DB Curls
1 x 10 @ 14
Crunch machine
2 x 10 @ 55
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HST - 10 rep - dag 1
Squat
2 x 10 @ 105
Calf Raise
2 x 10 @ 197,5
Bænkpres
2 x 10 @ 75
Inc. DB bænkpres
2 x 10 @ 20
Dødløft
2 x 10 @ 80
Front Pulldown
2 x 10 @ 52,5
Rows
2 x 10 @ 55
Shrugs
2 x 10 @ 65
Dips
2 x 10 @ BW+2,5
Triceps extensions
2 x 10 @ 12
Skulderpres
2 x 10 @ 20
Lateral Raise
2 x 10 @ 10
Cable Curls
2 x 10 @ 50
DB Curls
1 x 10 @ 14
Crunch machine
2 x 10 @ 55
BoGa's logbog
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Posted
Hehe næh det gør jeg ikke :P ... mente bare et sæt mere på hver øvelse i forhold til standard HST.. og har ikke lige fået addet de manglende dage i 15 rep perioden ;)