MaxPower Posted March 24, 2008 Report Share Posted March 24, 2008 For fedt! Og rimelig kreativt setup i har haft gang i kan jeg se. Og ja, tandem-tokamp er da lige til højrebenet nu. Quote Link to comment Share on other sites More sharing options...
J.B Posted March 24, 2008 Author Report Share Posted March 24, 2008 Ja det er da lige noget for dig! Lettere tosset, og ikke helt ufarligt Quote Link to comment Share on other sites More sharing options...
teddy Posted March 24, 2008 Report Share Posted March 24, 2008 eller tandem biceps curl Quote Link to comment Share on other sites More sharing options...
Nygren Posted March 24, 2008 Report Share Posted March 24, 2008 Nu vi er i gang, så vil jeg gerne se tandem dips eller chins? Quote Link to comment Share on other sites More sharing options...
teddy Posted March 24, 2008 Report Share Posted March 24, 2008 tandem ab-wheel kunne være god også Quote Link to comment Share on other sites More sharing options...
Comedian Posted March 24, 2008 Report Share Posted March 24, 2008 Det er så fucking dumt, det der... Quote Link to comment Share on other sites More sharing options...
J.B Posted March 24, 2008 Author Report Share Posted March 24, 2008 absolut! Men det er jo netop derfor det er sjovt. Der skal være et element af fare, ellers er det jo bare kedeligt :4thumbup: Quote Link to comment Share on other sites More sharing options...
J.B Posted March 25, 2008 Author Report Share Posted March 25, 2008 (edited) Neanderthal No More: Uge 4, dag 1Opvarming 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 Deadlifts4 x 8 @ 60kgB2) IT Band Stretch: 15 seconds per sideC) Barbell Step-Ups3 x 10 @ 40kgD1) Dead Bug Twists2 x 15D2) Side Hip Thrusts2 x 15Tid: 0:56:34Sidste uge i denne del af programmet. Efterfølgende kommer der 3 uger med andre øvelser. Skal lige tænke lidt over om jeg vil køre det. Ved heller ikke helt hvor langt jeg skal cutte ned. På den ene side kunne det være sjovt at komme lidt længere ned. På den anden side kunne det være sjovt at giver den lidt mere gas med træningen. Under alle omstændigheder skal jeg ikke ud i hjerneløst bulk som sidste gang. Tager det stille og roligt denne gang. Edited March 25, 2008 by J.B Quote Link to comment Share on other sites More sharing options...
J.B Posted March 26, 2008 Author Report Share Posted March 26, 2008 Postural GPPChin Tucks2 x 20Theraband External Rotations2 x 25Prone Cobras2 x 40 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 morninglatpecSCM/Upper TrapSuboccipital/Levator Scapulaecalf Quote Link to comment Share on other sites More sharing options...
teddy Posted March 26, 2008 Report Share Posted March 26, 2008 Intet med tandem??? Quote Link to comment Share on other sites More sharing options...
J.B Posted March 26, 2008 Author Report Share Posted March 26, 2008 Intet med tandem??? Nej ikke lige i dag Quote Link to comment Share on other sites More sharing options...
J.B Posted March 30, 2008 Author Report Share Posted March 30, 2008 Neanderthal No More: Første del slutOpvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistCalf stretchsupine scorpiotoy soldierside to side leg swingsanterior-posterior leg swingsbroomstick tingarm swingPrøvede lidt rackpulls, men droppede det hurtigt igen.Kneeling Squats:3 x ? @ 40-70kgPullups:3 x 8 @ bwsiddende skulderpres:2 x 8 @ 24kglidt bicepsGik mest rundt og legede lidt. Jeg ved ikke om jeg gider starte på del 2 i nnm programmet.Resultatet af nnm: Quote Link to comment Share on other sites More sharing options...
J.B Posted March 31, 2008 Author Report Share Posted March 31, 2008 Tog en cykelturtid: 0:45:41gennemsnitspuls: 141 Quote Link to comment Share on other sites More sharing options...
MaxPower Posted March 31, 2008 Report Share Posted March 31, 2008 Resultatet af nnm:Kan du selv se eller mærke nogen forskel?Jeg må indrømme jeg har svært ved at se noget. Quote Link to comment Share on other sites More sharing options...
J.B Posted March 31, 2008 Author Report Share Posted March 31, 2008 Kan du selv se eller mærke nogen forskel?Jeg må indrømme jeg har svært ved at se noget. Jeg kan selv se en lille forskel, men kan ikke rigtig "føle" det. Før nnm lavede jeg noget "oprettede" træning, som gjorde en stor forskel. Her burde du kunne se en forskel Quote Link to comment Share on other sites More sharing options...
J.B Posted April 1, 2008 Author Report Share Posted April 1, 2008 (edited) Neanderthal No More del 2, uge 1 dag 1Opvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistCalf stretchsupine scorpioside to side leg swingsbroomstick tingPronated, Medium Grip Row:4 x 10 @ 45kgDB lunges på to 25 kg's skiver( et ben ad gangen med 30 sek pause):3 x 8 @ 26kgFull Contact Twist (30 sek pausemellem hver side):1 x 6 @ 10kg2 x 6 @ 15kgA1)Kneeling Squats:4 x 12 @ 80kgA2)Hip flexors stretch.tid: 1:05:40 Edited April 1, 2008 by J.B Quote Link to comment Share on other sites More sharing options...
teddy Posted April 1, 2008 Report Share Posted April 1, 2008 Jeg kan selv se en lille forskel, men kan ikke rigtig "føle" det. Før nnm lavede jeg noget "oprettede" træning, som gjorde en stor forskel. Her burde du kunne se en forskel ja effektiv slanke kur Quote Link to comment Share on other sites More sharing options...
J.B Posted April 1, 2008 Author Report Share Posted April 1, 2008 ja effektiv slanke kur Hehe den er god med dig Quote Link to comment Share on other sites More sharing options...
J.B Posted April 2, 2008 Author Report Share Posted April 2, 2008 Neanderthal No More del 2, uge 1 dag 2Doms i røv haser og lår Opvarming fra m^2:Calf stretcharmvingwindmillsbroomstick tingside to side leg swingsanterior-posterior leg swingsA1) Chest Supported Row5 x 8 @ 40kgRest: 60 seconds before A2A2) Incline Dumbbell Press4 x 8 @ 34kg1 x 7 @34kgRest: 60 seconds before return to A1 B) Chest Supported Row: back-off (feeder) set1 x 20 @ 30 kg (Load: 75% of A1 working weight)C1) Bent-over Laterals with 10-second iso-hold on last rep(glemte hold)1 x 10 @ 5kg1 x 8 @ 5kg1 x 10 @ 5kgRest: None; proceed immediately to C2C2) Prone Lower Trap Raise with 10-second iso-hold on last rep (glemte hold)1 x 10 @ 4kg1 x 12 @ 3kg1 x 8 @ 4kgRest: None; proceed immediately to C3C3) Dumbbell Cuban Press1 x 6 @ 7kg1 x 4 @ 7kg1 x 5 @ 7kgRest: 2 minutes before repeating tri-set (glemte at holde pause efter første tri-set)D) Bar RolloutSets: 5Reps: 10Rest: 90 secondstid: 0:51:54 Quote Link to comment Share on other sites More sharing options...
J.B Posted April 3, 2008 Author Report Share Posted April 3, 2008 Cykeltur:tid: 0:43:59gennemsnitspuls: 144 Quote Link to comment Share on other sites More sharing options...
J.B Posted April 4, 2008 Author Report Share Posted April 4, 2008 Neanderthal No More del 2, uge 1 dag 3Opvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistCalf stretchsupine scorpioside to side leg swingsbroomstick tingA) High Bar Low Box Squat5 x 10 @ 50kgRest: 2 minutes, during which time you should stretch your hip flexors and calvesB) Seated Good Morning3 x 10 @ 40kgRest: 90 seconds, during which time you should stretch your IT bandC) Extended ROM Bulgarian Squat3 x 8 @ 18kgRest: 45 seconds between sidesD) Reverse Hyper (2 bænke oven på hinanden)3 x 15Rest: 60 secondsE) Uneven Barbell Side Bend1 x 8 @ stang2 x 8 @ 2,5kgRest: 30 seconds between sidesTid: 1:12:33Så er der kommet nyt rack. ER super pro shit. Tror Sliv er ved at omdanne centret til en styrkeløfterklub Quote Link to comment Share on other sites More sharing options...
MaxPower Posted April 4, 2008 Report Share Posted April 4, 2008 Så er der kommet nyt rack. ER super pro shit. Tror Sliv er ved at omdanne centret til en styrkeløfterklubWicked Hvad var det lige der stod der før og lever Smith endnu?Og det er jo faktisk også ganske anvendeligt med bænkpres-støtterne og behovet for at kunne flytte en loaded stang op/ned i racket. Quote Link to comment Share on other sites More sharing options...
J.B Posted April 4, 2008 Author Report Share Posted April 4, 2008 Det var de to calf maskiner der stod der. Ja smith lever endnu.Det er absolut anvendeligt, jeg klager ikke Quote Link to comment Share on other sites More sharing options...
J.B Posted April 5, 2008 Author Report Share Posted April 5, 2008 Cykeltur:tid: 0:59:04gennemsnitspuls: ukendt Quote Link to comment Share on other sites More sharing options...
J.B Posted April 6, 2008 Author Report Share Posted April 6, 2008 Neanderthal No More del 2, uge 1 dag 3Doms i røv haser og lår. De cykelture gør vist lidtOpvarming fra m^2:armvingwindmillsbroomstick tingside to side leg swingsanterior-posterior leg swingsA1) Double D-Handle Seated Row1 x 10 @ 45kg5 x 10 @ 40kgRest: 60 seconds before A2A2) Weighted Dip1 x 6 @ 20kg1 x 6 @ 30kg3 x 6 @ 40kg1 x 4 @ 40kg Blev lidt for tung til sidst, men er du vimmer et pump i patten. Havde helt glemt hvor fed en øvelse det er.Rest: 60 seconds before returning to A1 and BB1) 1 1/4 Inverted Row3 x ? @ benene på gulvet.Den var sku noget hårdere end jeg lige havde regnet med. B2) Band RetractionHavde glemte min cykelslager C) L-Lateral Raise1 x 10 @ 5kg1 x 6 @ 7kg1 x 6 @ 8kgRest: 90 secondsD) Single-Arm Dumbbell Protraction3 x 15 @ 16,2kgRest: None; alternate back and forth between sidesE) Prone Bridge2 x 60 sek @ 10kgRest: 2minTid: 0:58:25 Quote Link to comment Share on other sites More sharing options...
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