Træning med kropsvægt

[J.B]

Tuesday

Opvarming fra m^2

Knee hugs

Pull back butt kicks

Calf stretch

broomstick ting

arm swing

windmills

A1) Pronated, Medium Grip Row

4 x 10 @ 50kg

2 x 10 @ 45kg

A2) Pec Stretch

B1) Face Pulls

1 x 10 @ 40kg

2 x 10 @ 45kg

B2) Decline Barbell Extensions

3 x 10 @ 30kg

C1) Machine Rear Delt Fly

3 x 10 @ 35

C2) Low Pulley External Rotations

3 x 12 @ 5

C3) Dip Shrugs

3 x 15 @ bw

D) Russian twist

3 x 10 @ 10 kg

tid: 1:04:12

[J.B]

Har haft MEGA doms i obliques.. åndsvagt men sjovt

Postural GPP

Chin Tucks

2 x 20

Theraband External Rotations

2 x 25

Prone Cobras

2 x one at 10 & 2 and one at 9 & 3

Single Leg Knee-to-Chest on Foam Roller

2 x 15

Supine Bridges

2 x 25

Prone Bridges

1 x 60 second hold

Side Bridges

1 x 30 second hold

Scap Pushups

2 x 25

udstrækning:

good morning

lat

pec

IT band

Warrior Lunge

SCM/Upper Trap

Suboccipital/Levator Scapulae

calf

Edited March 5, 2008 by J.B

[J.B]

Thursday

Opvarming fra m^2:

Knee hugs

Pull back butt kicks

Warrior Lunge with Twist

Toy soldiers

supine scorpio

prone scorpio

side to side leg swings

anterior-posterior leg swings

A1)Front Squats

1 x 3 @ 70 kg

1 x 2 @ 75kg

1 x 1 @ 80kg

1 x 3 @ 75 kg

1 x 2 @ 80kg

1 x 1 @ 85kg

A2) Warrior Lunge Stretch: 15 seconds per side

B1) Walking Lunges

3 x 8 @ 24kg

B2) IT Band Stretch: 15 seconds per side

C) DB Split Squat Isometric Holds

venstre forrest: 60 sek @ 13,4kg

Højre forrest: 34 sek @ 13,4kg

Nasty hård

D1) Pull-throughs

1 x 12 @ 40

1 x 12 @ 50

2 x 12 @ 50

D2) Pulldown Abs

1 x 12 @ 37,5 lb

3 x 12 @ 50 lb

Sets: 4 x 12 Tempo: 30X1

E1) DB Dorsiflexion

2 x 20 @12,5

E2) Calf Stretch: 15 seconds per leg

Tid: 1:03:29

[J.B]

Walking lunges gav som forventet doms.

Postural GPP

Chin Tucks

2 x 20

Theraband External Rotations

2 x 25

Prone Cobras

2 x 60sek at 10 & 2 and one at 9 & 3

Single Leg Knee-to-Chest on Foam Roller

2 x 15

Supine Bridges

2 x 25

Prone Bridges

1 x 60 second hold

Side Bridges

1 x 30 second hold

Scap Pushups

2 x 25

udstrækning:

good morning

lat

pec

IT band

SCM/Upper Trap

Suboccipital/Levator Scapulae

calf

[J.B]

Saturday

Opvarming fra m^2

Knee hugs

Pull back butt kicks

Calf stretch

broomstick ting

arm swing

windmills

A1) Decline Close Grip Bench

1 x 3 @ 100kg

1 x 2 @ 105kg

1 x 1 @ 110kg

1 x 3 @ 105kg

1 x 2 @ 110kg

1 x 1 @ 115kg

A2) Prone, Pronated Grip, 45 Incline Dumbbell Rows:

5 x 6 @ 18kg

1 x 6 @ 22kg

A3) SCM/Upper Trap and Suboccipital/Levator Scapulae Stretches: 15 seconds per side

B1) Single Arm Low Pulley Cable Row to Abdomen

1 x 10 @ 40

1 x 8 @ 80

1 x 10 @ 50

B2) Pec Stretch: 15 seconds

C1) DB External Rotations, elbow supported at 90 degrees

3 x 12 @ 5kg

C2) One-Arm Prone Lower Trap Raises

3 x 10 @4 kg

D) Saxon Side Bends

3 x 6 @ 3kg

1 x 6 @ bw

Tid 1:08:25

[J.B]

Neanderthal No More: Uge 2, dag 1

Opvarming fra m^2:

Knee hugs

Pull back butt kicks

Warrior Lunge with Twist

Toy soldiers

supine scorpio

prone scorpio

A1) Supine Bridges

3 x 15

A2) Warrior Lunge Stretch: 15 seconds per side

B1) Snatch Grip Deadlifts

6 x 6 @ 50kg

B2) IT Band Stretch: 15 seconds per side

C) Barbell Step-Ups

4 x 10 @ 30kg

D1) Dead Bug Twists

3 x 15

D2) Side Hip Thrusts

3 x 15

Tid: 0:55:41

[J.B]

Neanderthal No More: Uge 2, dag 2

Opvarming fra m^2

Knee hugs

Pull back butt kicks

Calf stretch

broomstick ting

arm swing

A1) Pronated, Medium Grip Row

6 x 10 @ 50kg

A2) Pec Stretch

B1) Face Pulls

1 x 10 @ 45kg

anden maskine:

2 x 10 @ 55kg

B2) Decline Barbell Extensions

1 x 7 @ 35kg

1 x 10 @ 30kg

1 x 8 @ 30kg

C1) Machine Rear Delt Fly

3 x 10 @ 35

C2) Low Pulley External Rotations

3 x 15 @ 5

C3) Dip Shrugs

1 x 20 @ 10kg

2 x 20 @ 15kg

D) Russian twist

3 x 10 @ 10 kg

tid: 0:54:15

[J.B]

Postural GPP

Chin Tucks

2 x 20

Theraband External Rotations

2 x 25

Prone Cobras

2 x 60 sek at 10 & 2 and one at 9 & 3

Single Leg Knee-to-Chest on Foam Roller

2 x 15

Supine Bridges

2 x 25

Prone Bridges

1 x 60 second hold

Side Bridges

1 x 30 second hold

Scap Pushups

2 x 25

udstrækning:

good morning

lat

pec

IT band

Warrior Lunge

SCM/Upper Trap

Suboccipital/Levator Scapulae

calf

[J.B]

Neanderthal No More: Uge 2, dag 3

Opvarming fra m^2:

Knee hugs

Pull back butt kicks

Warrior Lunge with Twist

Toy soldiers

supine scorpio

prone scorpio

side to side leg swings

anterior-posterior leg swings

A1)Front Squats

1 x 3 @ 75 kg

1 x 2 @ 80kg

1 x 1 @ 85kg

1 x 3 @ 80 kg

1 x 2 @ 85kg

1 x 1 @ 90kg Video

A2) Warrior Lunge Stretch: 15 seconds per side

B1) Walking Lunges

1 x 8 @ 24,3kg

2 x 10 @24,3kg

B2) IT Band Stretch: 15 seconds per side

C) DB Split Squat Isometric Holds

venstre forrest: 40 sek @ 8kg

Højre forrest: 40 sek @ 8kg

D1) Pull-throughs

4 x 12 @ 60

D2) Pulldown Abs

2 x 12 @ 62,5 lb

2 x 12 @ 75 lb

E1) DB Dorsiflexion

2 x 20 @ 12,5

E2) Calf Stretch: 15 seconds per leg

Tid: 1:05:50

[J.B]

Postural GPP

Chin Tucks

2 x 20

Theraband External Rotations

2 x 25

Prone Cobras

2 x 60 sek at 10 & 2 and one at 9 & 3

Supine Bridges

2 x 25

Scap Pushups

2 x 25

udstrækning:

good morning

lat

pec

SCM/Upper Trap

Suboccipital/Levator Scapulae

calf

[J.B]

15/3:

Neanderthal No More: Uge 2, dag 4

Opvarming fra m^2

Knee hugs

Pull back butt kicks

Calf stretch

broomstick ting

arm swing

windmills

A1) Decline Close Grip Bench

1 x 3 @ 105kg

1 x 2 @ 110kg

1 x 1 @ 115kg

1 x 3 @ 110kg

1 x 2 @ 115kg

1 x 1 @ 120kg

A2) Prone, Pronated Grip, 45 Incline Dumbbell Rows:

4 x 6 @ 22kg

2 x 6 @ 24kg

A3) SCM/Upper Trap and Suboccipital/Levator Scapulae Stretches: 15 seconds per side

B1) Single Arm Low Pulley Cable Row to Abdomen

3 x 10 @ 45

B2) Pec Stretch: 15 seconds

C1) DB External Rotations, elbow supported at 90 degrees

3 x 12 @ 5kg

C2) One-Arm Prone Lower Trap Raises

3 x 10 @4 kg

Tid 1:06:22

[J.B]

Neanderthal No More: Uge 3, dag 1

Opvarming fra m^2:

Knee hugs

Pull back butt kicks

Warrior Lunge with Twist

Calf stretch

supine scorpio

prone scorpio

side to side leg swings

anterior-posterior leg swings

A1) Supine Bridges

3 x 15

A2) Warrior Lunge Stretch: 15 seconds per side

B1) Snatch Grip Deadlifts

6 x 8 @ 60kg

B2) IT Band Stretch: 15 seconds per side

C) Barbell Step-Ups

4 x 10 @ 40kg

D1) Dead Bug Twists

3 x 15

D2) Side Hip Thrusts

3 x 15

Tid: 0:58:08

[J.B]

Neanderthal No More: Uge 3, dag 2

Opvarming fra m^2

Knee hugs

Pull back butt kicks

broomstick ting

arm swing

windmills

A1) Pronated, Medium Grip Row

3 x 10 @ 50kg

3 x 10 @ 45kg

A2) Pec Stretch

B1) Face Pulls

3 x 10 @ 45kg

B2) Decline Barbell Extensions

1 x 10 @ 30kg

2 x 10 @ 30kg

C1) Machine Rear Delt Fly

3 x 10 @ 35

C2) Low Pulley External Rotations

3 x 12 @ 5

C3) Dip Shrugs

1 x 15 @ 15kg

2 x 15 @ 20kg

D) Russian twist

3 x 10 @ 10 kg

tid: 0:58:17

[J.B]

Postural GPP

Chin Tucks

2 x 20

Theraband External Rotations

2 x 25

Prone Cobras

10 & 2 and one at 9 & 3

Single Leg Knee-to-Chest on Foam Roller

2 x 15

Supine Bridges

2 x 25

Prone Bridges

1 x 60 second hold

Side Bridges

1 x 30 second hold

Scap Pushups

2 x 25

udstrækning:

good morning

lat

pec

IT band

SCM/Upper Trap

Suboccipital/Levator Scapulae

calf

[J.B]

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:

[teddy]

ser sgu rigtig godt ud efterhånden

[J.B]

ser sgu rigtig godt ud efterhånden

Takker. Der er noget sjovere end bare at være kvabset

[teddy]

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

[Guest Slettet_26102014]

Lidt må man da sige der er sket :4thumbup:

[essensen]

ja ved jeg jo så ikk, tvivler på jeg nogensinde kommer derned hvor du er nu hehe

Med den indstilling gør du i hvert fald ikke

[J.B]

ja ved jeg jo så ikk, tvivler på jeg nogensinde kommer derned hvor du er nu hehe

Det er et spørgsmål om vilje, eller gode gener. Jeg gør ikke det store for at tabe mig. Klart lettere end at tage på

Lidt 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

[J.B]

Neanderthal No More: Uge 3, dag 3

Opvarming fra m^2:

Knee hugs

Pull back butt kicks

Warrior Lunge with Twist

Toy soldiers

supine scorpio

side to side leg swings

anterior-posterior leg swings

calf stretch

A1)Front Squats

1 x 3 @ 80 kg

1 x 2 @ 85kg

1 x 1 @ 90kg

1 x 3 @ 85 kg

1 x 2 @ 90kg

1 x 1 @ 95kg

A2) Warrior Lunge Stretch: 15 seconds per side

B1) Walking Lunges

3 x 8 @ 26kg

B2) IT Band Stretch: 15 seconds per side

C) DB Split Squat Isometric Holds

venstre forrest: 60 sek @ bw

Højre forrest: 60 sek @ bw

D1) Pull-throughs

3 x 12 @ 70

D2) Pulldown Abs

3 x 12 @ 32,5kg

E1) DB Dorsiflexion

2 x 20 @ 12,5

E2) Calf Stretch: 15 seconds per leg

Tid: 1:21:36

[J.B]

Neanderthal No More: Uge 2, dag 4

Opvarming fra m^2

Knee hugs

Pull back butt kicks

broomstick ting

arm swing

Tandem bænkpres sammen med troels:

1 x 120 kg

1 x 170 kg

1 x 220 kg

Inspireret 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 bænkpres

A1) Decline Close Grip Bench

1 x 3 @ 110kg

1 x 2 @ 115kg

1 x 1 @ 120kg

1 x 2 @ 115kg

1 x 2 @ 115kg

1 x 1 @ 122,5kg

A2) Prone, Pronated Grip, 45 Incline Dumbbell Rows:

6 x 6 @ 24kg

A3) SCM/Upper Trap and Suboccipital/Levator Scapulae Stretches: 15 seconds per side

B1) Single Arm Low Pulley Cable Row to Abdomen

3 x 10 @ 45

B2) Pec Stretch: 15 seconds

C1) DB External Rotations, elbow supported at 90 degrees

3 x 12 @ 6kg

C2) One-Arm Prone Lower Trap Raises

3 x 10 @ 5 kg

Tid 1:20:26

Edited March 23, 2008 by J.B

[Sliv]

Super fedt fundet på!

Skal vi snart lave en tandem-squat?

[J.B]

Vi snakkede om det, men prøvede ikke. Men man burde jo næsten