J.B Posted March 4, 2008 Author Report Share Posted March 4, 2008 TuesdayOpvarming fra m^2Knee hugsPull back butt kicksCalf stretchbroomstick tingarm swingwindmillsA1) Pronated, Medium Grip Row4 x 10 @ 50kg2 x 10 @ 45kgA2) Pec StretchB1) Face Pulls1 x 10 @ 40kg2 x 10 @ 45kgB2) Decline Barbell Extensions3 x 10 @ 30kgC1) Machine Rear Delt Fly3 x 10 @ 35C2) Low Pulley External Rotations3 x 12 @ 5C3) Dip Shrugs3 x 15 @ bwD) Russian twist3 x 10 @ 10 kgtid: 1:04:12 Quote Link to comment Share on other sites More sharing options...
J.B Posted March 5, 2008 Author Report Share Posted March 5, 2008 (edited) Har haft MEGA doms i obliques.. åndsvagt men sjovt Postural GPP Chin Tucks2 x 20Theraband External Rotations2 x 25Prone Cobras2 x one at 10 & 2 and one at 9 & 3Single Leg Knee-to-Chest on Foam Roller2 x 15Supine Bridges2 x 25Prone Bridges1 x 60 second holdSide Bridges1 x 30 second holdScap Pushups2 x 25udstrækning:good morning latpecIT bandWarrior Lunge SCM/Upper Trap Suboccipital/Levator Scapulaecalf Edited March 5, 2008 by J.B Quote Link to comment Share on other sites More sharing options...
J.B Posted March 6, 2008 Author Report Share Posted March 6, 2008 ThursdayOpvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistToy soldierssupine scorpioprone scorpioside to side leg swingsanterior-posterior leg swingsA1)Front Squats1 x 3 @ 70 kg1 x 2 @ 75kg1 x 1 @ 80kg1 x 3 @ 75 kg1 x 2 @ 80kg1 x 1 @ 85kgA2) Warrior Lunge Stretch: 15 seconds per sideB1) Walking Lunges3 x 8 @ 24kgB2) IT Band Stretch: 15 seconds per sideC) DB Split Squat Isometric Holdsvenstre forrest: 60 sek @ 13,4kgHøjre forrest: 34 sek @ 13,4kg Nasty hård D1) Pull-throughs1 x 12 @ 401 x 12 @ 502 x 12 @ 50D2) Pulldown Abs1 x 12 @ 37,5 lb3 x 12 @ 50 lbSets: 4 x 12 Tempo: 30X1E1) DB Dorsiflexion2 x 20 @12,5E2) Calf Stretch: 15 seconds per legTid: 1:03:29 Quote Link to comment Share on other sites More sharing options...
J.B Posted March 7, 2008 Author Report Share Posted March 7, 2008 Walking lunges gav som forventet doms.Postural GPPChin Tucks2 x 20Theraband External Rotations2 x 25Prone Cobras2 x 60sek at 10 & 2 and one at 9 & 3Single Leg Knee-to-Chest on Foam Roller2 x 15Supine Bridges2 x 25Prone Bridges1 x 60 second holdSide Bridges1 x 30 second holdScap Pushups2 x 25udstrækning:good morninglatpecIT bandSCM/Upper TrapSuboccipital/Levator Scapulaecalf Quote Link to comment Share on other sites More sharing options...
J.B Posted March 8, 2008 Author Report Share Posted March 8, 2008 SaturdayOpvarming fra m^2Knee hugsPull back butt kicksCalf stretchbroomstick tingarm swingwindmillsA1) Decline Close Grip Bench1 x 3 @ 100kg1 x 2 @ 105kg1 x 1 @ 110kg1 x 3 @ 105kg1 x 2 @ 110kg1 x 1 @ 115kgA2) Prone, Pronated Grip, 45 Incline Dumbbell Rows:5 x 6 @ 18kg1 x 6 @ 22kgA3) SCM/Upper Trap and Suboccipital/Levator Scapulae Stretches: 15 seconds per sideB1) Single Arm Low Pulley Cable Row to Abdomen1 x 10 @ 401 x 8 @ 801 x 10 @ 50B2) Pec Stretch: 15 secondsC1) DB External Rotations, elbow supported at 90 degrees3 x 12 @ 5kgC2) One-Arm Prone Lower Trap Raises3 x 10 @4 kgD) Saxon Side Bends3 x 6 @ 3kg1 x 6 @ bwTid 1:08:25 Quote Link to comment Share on other sites More sharing options...
J.B Posted March 10, 2008 Author Report Share Posted March 10, 2008 Neanderthal No More: Uge 2, dag 1Opvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistToy soldierssupine scorpioprone scorpioA1) Supine Bridges3 x 15A2) Warrior Lunge Stretch: 15 seconds per sideB1) Snatch Grip Deadlifts6 x 6 @ 50kgB2) IT Band Stretch: 15 seconds per sideC) Barbell Step-Ups4 x 10 @ 30kgD1) Dead Bug Twists3 x 15D2) Side Hip Thrusts3 x 15Tid: 0:55:41 Quote Link to comment Share on other sites More sharing options...
J.B Posted March 11, 2008 Author Report Share Posted March 11, 2008 Neanderthal No More: Uge 2, dag 2Opvarming fra m^2Knee hugsPull back butt kicksCalf stretchbroomstick tingarm swingA1) Pronated, Medium Grip Row6 x 10 @ 50kgA2) Pec StretchB1) Face Pulls1 x 10 @ 45kganden maskine:2 x 10 @ 55kgB2) Decline Barbell Extensions1 x 7 @ 35kg1 x 10 @ 30kg1 x 8 @ 30kgC1) Machine Rear Delt Fly3 x 10 @ 35C2) Low Pulley External Rotations3 x 15 @ 5C3) Dip Shrugs1 x 20 @ 10kg2 x 20 @ 15kgD) Russian twist3 x 10 @ 10 kgtid: 0:54:15 Quote Link to comment Share on other sites More sharing options...
J.B Posted March 12, 2008 Author Report Share Posted March 12, 2008 Postural GPPChin Tucks2 x 20Theraband External Rotations2 x 25Prone Cobras2 x 60 sek at 10 & 2 and one at 9 & 3Single Leg Knee-to-Chest on Foam Roller2 x 15Supine Bridges2 x 25Prone Bridges1 x 60 second holdSide Bridges1 x 30 second holdScap Pushups2 x 25udstrækning:good morninglatpecIT bandWarrior LungeSCM/Upper TrapSuboccipital/Levator Scapulaecalf Quote Link to comment Share on other sites More sharing options...
J.B Posted March 13, 2008 Author Report Share Posted March 13, 2008 Neanderthal No More: Uge 2, dag 3Opvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistToy soldierssupine scorpioprone scorpioside to side leg swingsanterior-posterior leg swingsA1)Front Squats1 x 3 @ 75 kg1 x 2 @ 80kg1 x 1 @ 85kg1 x 3 @ 80 kg1 x 2 @ 85kg1 x 1 @ 90kg VideoA2) Warrior Lunge Stretch: 15 seconds per sideB1) Walking Lunges1 x 8 @ 24,3kg2 x 10 @24,3kgB2) IT Band Stretch: 15 seconds per sideC) DB Split Squat Isometric Holdsvenstre forrest: 40 sek @ 8kgHøjre forrest: 40 sek @ 8kgD1) Pull-throughs4 x 12 @ 60D2) Pulldown Abs2 x 12 @ 62,5 lb2 x 12 @ 75 lbE1) DB Dorsiflexion2 x 20 @ 12,5E2) Calf Stretch: 15 seconds per legTid: 1:05:50 Quote Link to comment Share on other sites More sharing options...
J.B Posted March 16, 2008 Author Report Share Posted March 16, 2008 Postural GPPChin Tucks2 x 20Theraband External Rotations2 x 25Prone Cobras2 x 60 sek at 10 & 2 and one at 9 & 3Supine Bridges2 x 25Scap Pushups2 x 25udstrækning:good morninglatpecSCM/Upper TrapSuboccipital/Levator Scapulaecalf Quote Link to comment Share on other sites More sharing options...
J.B Posted March 17, 2008 Author Report Share Posted March 17, 2008 15/3:Neanderthal No More: Uge 2, dag 4 Opvarming fra m^2Knee hugsPull back butt kicksCalf stretchbroomstick tingarm swingwindmillsA1) Decline Close Grip Bench1 x 3 @ 105kg1 x 2 @ 110kg1 x 1 @ 115kg1 x 3 @ 110kg1 x 2 @ 115kg1 x 1 @ 120kgA2) Prone, Pronated Grip, 45 Incline Dumbbell Rows:4 x 6 @ 22kg2 x 6 @ 24kgA3) SCM/Upper Trap and Suboccipital/Levator Scapulae Stretches: 15 seconds per sideB1) Single Arm Low Pulley Cable Row to Abdomen3 x 10 @ 45B2) Pec Stretch: 15 secondsC1) DB External Rotations, elbow supported at 90 degrees3 x 12 @ 5kgC2) One-Arm Prone Lower Trap Raises3 x 10 @4 kgTid 1:06:22 Quote Link to comment Share on other sites More sharing options...
J.B Posted March 17, 2008 Author Report Share Posted March 17, 2008 Neanderthal No More: Uge 3, dag 1 Opvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistCalf stretchsupine scorpioprone scorpioside to side leg swingsanterior-posterior leg swingsA1) Supine Bridges3 x 15A2) Warrior Lunge Stretch: 15 seconds per sideB1) Snatch Grip Deadlifts6 x 8 @ 60kgB2) IT Band Stretch: 15 seconds per sideC) Barbell Step-Ups4 x 10 @ 40kgD1) Dead Bug Twists3 x 15D2) Side Hip Thrusts3 x 15Tid: 0:58:08 Quote Link to comment Share on other sites More sharing options...
J.B Posted March 18, 2008 Author Report Share Posted March 18, 2008 Neanderthal No More: Uge 3, dag 2Opvarming fra m^2Knee hugsPull back butt kicksbroomstick tingarm swingwindmillsA1) Pronated, Medium Grip Row3 x 10 @ 50kg3 x 10 @ 45kgA2) Pec StretchB1) Face Pulls3 x 10 @ 45kgB2) Decline Barbell Extensions1 x 10 @ 30kg2 x 10 @ 30kgC1) Machine Rear Delt Fly3 x 10 @ 35C2) Low Pulley External Rotations3 x 12 @ 5C3) Dip Shrugs1 x 15 @ 15kg2 x 15 @ 20kgD) Russian twist3 x 10 @ 10 kgtid: 0:58:17 Quote Link to comment Share on other sites More sharing options...
J.B Posted March 19, 2008 Author Report Share Posted March 19, 2008 Postural GPPChin Tucks2 x 20Theraband External Rotations2 x 25Prone Cobras 10 & 2 and one at 9 & 3Single Leg Knee-to-Chest on Foam Roller2 x 15Supine Bridges2 x 25Prone Bridges1 x 60 second holdSide Bridges1 x 30 second holdScap Pushups2 x 25udstrækning:good morninglatpecIT bandSCM/Upper TrapSuboccipital/Levator Scapulaecalf Quote Link to comment Share on other sites More sharing options...
J.B Posted March 19, 2008 Author Report Share Posted March 19, 2008 Fedtprocent opdatering:Bryst 4 mm (-15mm)Mave 12 mm (-22m)Lår 11 mm (-10mm)Vægt: 82,6kg (-12,6kg) Fedtprocent: 7,4 % (-13,4%)Ffm 76,5(+1,1kg) skyldes nok udsving i vægten.fedtprocenten er selvfølgelig ikke 7,4%. Men udviklingen går under alle omstærndigheder i den rigtige retning: Quote Link to comment Share on other sites More sharing options...
teddy Posted March 20, 2008 Report Share Posted March 20, 2008 ser sgu rigtig godt ud efterhånden Quote Link to comment Share on other sites More sharing options...
J.B Posted March 20, 2008 Author Report Share Posted March 20, 2008 ser sgu rigtig godt ud efterhånden Takker. Der er noget sjovere end bare at være kvabset Quote Link to comment Share on other sites More sharing options...
teddy Posted March 20, 2008 Report Share Posted March 20, 2008 Takker. Der er noget sjovere end bare at være kvabset ja ved jeg jo så ikk, tvivler på jeg nogensinde kommer derned hvor du er nu hehe Quote Link to comment Share on other sites More sharing options...
Guest Slettet_26102014 Posted March 20, 2008 Report Share Posted March 20, 2008 Lidt må man da sige der er sket :4thumbup: Quote Link to comment Share on other sites More sharing options...
essensen Posted March 20, 2008 Report Share Posted March 20, 2008 ja ved jeg jo så ikk, tvivler på jeg nogensinde kommer derned hvor du er nu heheMed den indstilling gør du i hvert fald ikke Quote Link to comment Share on other sites More sharing options...
J.B Posted March 20, 2008 Author Report Share Posted March 20, 2008 ja ved jeg jo så ikk, tvivler på jeg nogensinde kommer derned hvor du er nu heheDet er et spørgsmål om vilje, eller gode gener. Jeg gør ikke det store for at tabe mig. Klart lettere end at tage påLidt må man da sige der er sket :4thumbup:Haha ja. Det er meget sjovt at have billeder fra da man startede. Det giver altid lidt motivation Quote Link to comment Share on other sites More sharing options...
J.B Posted March 20, 2008 Author Report Share Posted March 20, 2008 Neanderthal No More: Uge 3, dag 3Opvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistToy soldierssupine scorpioside to side leg swingsanterior-posterior leg swingscalf stretchA1)Front Squats1 x 3 @ 80 kg1 x 2 @ 85kg1 x 1 @ 90kg1 x 3 @ 85 kg1 x 2 @ 90kg1 x 1 @ 95kgA2) Warrior Lunge Stretch: 15 seconds per sideB1) Walking Lunges3 x 8 @ 26kgB2) IT Band Stretch: 15 seconds per sideC) DB Split Squat Isometric Holdsvenstre forrest: 60 sek @ bwHøjre forrest: 60 sek @ bwD1) Pull-throughs3 x 12 @ 70D2) Pulldown Abs3 x 12 @ 32,5kgE1) DB Dorsiflexion2 x 20 @ 12,5E2) Calf Stretch: 15 seconds per legTid: 1:21:36 Quote Link to comment Share on other sites More sharing options...
J.B Posted March 23, 2008 Author Report Share Posted March 23, 2008 (edited) Neanderthal No More: Uge 2, dag 4Opvarming fra m^2Knee hugsPull back butt kicksbroomstick tingarm swingTandem bænkpres sammen med troels:1 x 120 kg1 x 170 kg1 x 220 kgInspireret af adskellige tandem dødløft og cleans fandt min kammerat og jeg på at lave et tandem bænkpres. Efter som der ikke findes et tilsvarende løft på youtube, konkluderer jeg at det aldrig er blevet gjort før Kan også ses her: Tandem bænkpresA1) Decline Close Grip Bench1 x 3 @ 110kg1 x 2 @ 115kg1 x 1 @ 120kg1 x 2 @ 115kg1 x 2 @ 115kg1 x 1 @ 122,5kgA2) Prone, Pronated Grip, 45 Incline Dumbbell Rows:6 x 6 @ 24kgA3) SCM/Upper Trap and Suboccipital/Levator Scapulae Stretches: 15 seconds per sideB1) Single Arm Low Pulley Cable Row to Abdomen3 x 10 @ 45B2) Pec Stretch: 15 secondsC1) DB External Rotations, elbow supported at 90 degrees3 x 12 @ 6kgC2) One-Arm Prone Lower Trap Raises3 x 10 @ 5 kgTid 1:20:26 Edited March 23, 2008 by J.B Quote Link to comment Share on other sites More sharing options...
Sliv Posted March 24, 2008 Report Share Posted March 24, 2008 Super fedt fundet på!Skal vi snart lave en tandem-squat? Quote Link to comment Share on other sites More sharing options...
J.B Posted March 24, 2008 Author Report Share Posted March 24, 2008 Vi snakkede om det, men prøvede ikke. Men man burde jo næsten Quote Link to comment Share on other sites More sharing options...
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