ANTO Posted April 13, 2009 Author Report Share Posted April 13, 2009 7/4 i AUSBænk:5x3x112,5OkDb rows:2x15x32,5Db curls:3x15x12,52 hånds db ex.:1x15x27,51x15x32,5Coleman curls:2x15x25Pulldown spadegreb:1x15x552x15x60Laterals:3x15x10 Quote Link to comment Share on other sites More sharing options...
ANTO Posted May 2, 2009 Author Report Share Posted May 2, 2009 Træning i april har været lidt løs, men nu skal det til at være mere struktureret (for gud ved hvilken gang...)27/4 i AUSBoxsquat (6+1 skiver):5x5x80Fokus på teknik med røveren tilbage og (næsten) lodrette skinneben - kørte fintBænk:5x3x90Ez-fransk pres ss med ez-curls:3x10x37,5OkKabel laterals:3x10x20 Quote Link to comment Share on other sites More sharing options...
ANTO Posted May 2, 2009 Author Report Share Posted May 2, 2009 30/4 i AUSDE bænk:5x5x70Kettlebell swings:1x6x121x6x163x5x20Fin opspændsøvelseAlternating KB rows:3x5x12Bob bob...Militærpres:2x5x501x5x603x3x70Ok2 hånds db extensions:1x10x351x10x37,52x10x40ss medhammercurls:2x10x22,52x10x17,5 Quote Link to comment Share on other sites More sharing options...
ANTO Posted May 2, 2009 Author Report Share Posted May 2, 2009 1. maj i NordlandBænk med kæder og små blå bands:5x3x50Speed dødløft:6x3x110Floorpress:1x5x804x5x90Kabel preacher5x10x20ss medtriceps pushdown:5x10x30Ok omgang Quote Link to comment Share on other sites More sharing options...
ANTO Posted May 9, 2009 Author Report Share Posted May 9, 2009 Træning den 4/5 i Nordland + en masse kæbeBænk:5x3x95OK fartPulldowns:4x12x60Hammer db:4x5x26Boxsquat (skammel - parallel):5x5x80Fin teknikV-triceps pressdown:4x5x45Hyggelig omgang Quote Link to comment Share on other sites More sharing options...
ANTO Posted May 11, 2009 Author Report Share Posted May 11, 2009 9/ i AUSLow incline db:4x10x30Kettlebell swings:1x8x161x5x201x5x241x4x28Teknikken var ikke helt god på de tungeMilitærpres:1x5x501x3x601x2x701x1x751x1x80Fik blackout på de firs, efter de var kommet op - tak for hjælpen pins :)Ez-preacher:5x5x37,5Dips:5x5x20Wide grip pulldown:4x12x60Fin omgang Quote Link to comment Share on other sites More sharing options...
ANTO Posted May 11, 2009 Author Report Share Posted May 11, 2009 (edited) 10/5 i AUSDød fra boxe (1+1):3x3x120Fik et dumt vrid i ryggen, da jeg ikke havde nok obs på teknik :(Bænk med små blå bands under:5x3x85Ok - bedre på de sidste sætEz-preacher:6x5x37,5Rackpulls (5-6 cm over knæ):3x10x170Floorpress:5x3x90 Edited May 11, 2009 by ANTO Quote Link to comment Share on other sites More sharing options...
ANTO Posted May 20, 2009 Author Report Share Posted May 20, 2009 11/5 i NordlandBænk:5x3x100Boxsquat:7x5x80Fint med teknik hints fra TindEz-curl:7x5x50V-pressdown:7x5x45Cable Pulldowns:3x15x55Hyggelig omgang med masser af kæbe Quote Link to comment Share on other sites More sharing options...
ANTO Posted May 20, 2009 Author Report Share Posted May 20, 2009 AUS 15/5DE bænk:5x5x70Db skulder:1x10x252x10x27,5Coleman curls:4x15x25Reverse laterals:2x15x15Kabel rows:2x15x60Floorpress:1x5x601x2x901x1x1001x1x1101x1x1201x2x120SuperTriceps cable pressdown:4x15x50 Quote Link to comment Share on other sites More sharing options...
ANTO Posted May 26, 2009 Author Report Share Posted May 26, 2009 18/5 Bænk med blå bands udner:5x3x90Dødløft stående på boxe:2x4x902x2x1305x1x160Floorpress:5x3x100Coleman curls:5x15x25 Quote Link to comment Share on other sites More sharing options...
ANTO Posted May 26, 2009 Author Report Share Posted May 26, 2009 20/5Frontsquat:2x8x505x5x80Bænk:5x3x102,5Rowmaskine:3x10x70Kabel rows:3x15x60Coleman curls3x15x253x15x20ss med2-hånds db extensions:6x15x27,5 Quote Link to comment Share on other sites More sharing options...
ANTO Posted May 26, 2009 Author Report Share Posted May 26, 2009 24/5Incline bb:5x5x801x5x901x3x100Ez-rows:4x6x107,5Militærpres:2x6x502x4x601x4x702x3x70Coleman curls:4x10x35Triceps reb pressdown:4x10x60 Quote Link to comment Share on other sites More sharing options...
ANTO Posted May 29, 2009 Author Report Share Posted May 29, 2009 Træning den 26/5 i AUSBænk med små blå bands under:5x3x92,5OkDødløft:1x3x1401x3x1601x2x1701x1x180bælte på2x4x1601x3x1701x2x180Udemærket - ingen af dem var all out.Pinpress (pins i 9. hul, vandring vel en 15-20 cm):2x3x1603x3x170Sidste sæt var all out.Db curls:5x10x15Tatepress:5x10x17,5Kabel-laterals i tungt stativ:4x8x15Facepulls:5x10x80Fin omgang. Quote Link to comment Share on other sites More sharing options...
ANTO Posted May 31, 2009 Author Report Share Posted May 31, 2009 Træning den 29/5Bænk:5x3x105Squat:2x5x100bælte på1x3x1201x3x1301x3x1401x3x150Kørte fint - ingen var grindere.Coleman curls:6x10x35Triceps bar pressdown:6x10x70Reverse laterals:6x10x50Fin omgang Quote Link to comment Share on other sites More sharing options...
ANTO Posted June 12, 2009 Author Report Share Posted June 12, 2009 3/6 i AUSDE bænk:7x4x80Super fart.Ez-preacher:4x8x37,5OkSmith skulderpres:2x5x301x5x501x5x601x5x651x5x70FintEz-yates:4x8x77,5StrictEz-fransk:4x8x37,5Ok omgang Quote Link to comment Share on other sites More sharing options...
ANTO Posted June 12, 2009 Author Report Share Posted June 12, 2009 8/6 i NordlandBænk + kæder:5x3x80 + kæderOkDE Dødløft:2x5x803x5x110Floorpress:5x3x105Kabel preacher:4x10x30Facepulls:4x10x45 Quote Link to comment Share on other sites More sharing options...
ANTO Posted June 12, 2009 Author Report Share Posted June 12, 2009 11/6 i NordlandBænk:5x3x107,5Ok - alle med pause Frontsquat:5x5x85Kørte fintV-greb triceps pressdown:5x10x30Kabel preacher:5x10x20Skulle nok have været tungereFacepulls:5x10x40 Quote Link to comment Share on other sites More sharing options...
ANTO Posted June 13, 2009 Author Report Share Posted June 13, 2009 12/6 i AUSDE steep incline bænk:15x3x80OkBack extensions:1x10x01x10x101x10x51x10x0Lænden brokker sig stadigSmith skulderpres:2x5x501x5x601x3x651x3x701x2x72,51x2x751x2x77,5FintPulldowns (let stativ):6x10x120Sad godtEz-preacher:3x10x32,52 hånds db ex.:3x12x37,5Hammer curls:3x10x201 hånds db ex.:3x10x15Fin omgang Quote Link to comment Share on other sites More sharing options...
Clark Kent Posted June 15, 2009 Report Share Posted June 15, 2009 Hør, blev der ikke lovet en bicepsmåling i denne log for nogen tid siden? Quote Link to comment Share on other sites More sharing options...
ANTO Posted July 9, 2009 Author Report Share Posted July 9, 2009 Hør, blev der ikke lovet en bicepsmåling i denne log for nogen tid siden? Aye, Sir - de ligger på 42 for højre og 41 for venstre.Træning 15/6 i NordlandBænk med stop:5x3x110Fistandantilus sagde, at fødderne blev ikke helt holdt i jorden Lounges:5x5x50Preacher curls:7x5x35Bb rows:7x5x80Triceps V-greb kabel:7x5x45 Quote Link to comment Share on other sites More sharing options...
ANTO Posted July 9, 2009 Author Report Share Posted July 9, 2009 Træning d. 18/6 i AUSBænk med små blå bands under:5x3x95Pinpress (15 cm vandring):1x3x1601x3x1651x3x1701x3x172,51x3x165Kabel laterals (let stativ):1x6x101x6x151x6x20Stående GM:4x8x50Triceps reb-greb kabel:7x10x60ss medFacepulls:8x7x80 Quote Link to comment Share on other sites More sharing options...
ANTO Posted July 9, 2009 Author Report Share Posted July 9, 2009 21/6 i AUSSteep incline bb:15x3x80Ez-yates:6x5x97,5Militærpres:3x10x50Ez-curls:6x5x47,5Kabel reb-greb triceps:6x5x65 Quote Link to comment Share on other sites More sharing options...
ANTO Posted July 9, 2009 Author Report Share Posted July 9, 2009 23/6 i AUSBænk med blå bands under:5x3x97,5Dødløft:2x5x1201x4x1504x2x150Pinpress (15 cm vandring):5x3x160Ez-curls:7x5x50Ez-yates:7x5x100Triceps reb-greb kabel:7x5x70 Quote Link to comment Share on other sites More sharing options...
ANTO Posted July 9, 2009 Author Report Share Posted July 9, 2009 26/6 i AUSSteep incline bb:15x3x80Smith skulderpres:2x5x501x5x601x3x651x3x701x2x72,51x2x751x2x77,5Back extensions:1x10x01x10x101x10x51x10x0Pulldown (let stativ):6x10x120Ez-preacher:3x10x32,52 hånds db extensions:3x12x37,5Hammer curls:3x10x201 hånds db extensions:3x10x15BB-crunches:3x10x60 Quote Link to comment Share on other sites More sharing options...
ANTO Posted July 13, 2009 Author Report Share Posted July 13, 2009 Efter at have trænet uden program i foråret, er jeg nu startet på gode gamle Sheiko.For bænken er der tale om et 10 ugers program med max sat til 140. alle bliver kørt med stop.Squat og dødløft er beginners 1, og max er sat til hhv. 160 og 190.Uge 1Træning mandag den 29. juni:SheikoBænk:1x5x701x4x852x3x1005x3x112,5Squat:1x5x802x5x955x5x112,5Bænk:1x5x77,51x5x92,54x4x105Stående goodmornings:5x5x70DiscoColeman curls:4x12x30Facepulls:4x12x80Kabel laterals i let stativ:4x12x15Kabel pressdown reb-greb:3x12x60 Quote Link to comment Share on other sites More sharing options...
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