Juvic Posted March 9, 2007 Report Share Posted March 9, 2007 Ej det må jeg erkende, i Bænk og row satte jeg lidt mere på for der er alligevel ikke så mange træninger med de 4x8 reps. Desuden er går det også nemt da vægten er på vej opad og fordums styrke snart er der igen!!!Træning Søndag kl. 10???Kan vi ikke sige kl 12?Ska ud i Plantorama og købe fisk nemlig...! De har tilbud.. haha.. 1 fisk 1kr... :D Quote Link to comment Share on other sites More sharing options...
KimP Posted March 11, 2007 Author Report Share Posted March 11, 2007 (edited) HST Fullbody 8 reps - Dag 4 af 6:Squat til lidt under vandret(boks)1x8 @ 501x8 @ 90 4x8 @ 107,5DB Incline Bænk4x8 @ 30Chinups1x8 @ bw4x8 @ bw(83) + 15Supersættet medDips1x8 @ bw4x8 @ bw + 15Yates row1x8 @ 504x8@ 75Reverse DB Flyers4x8 @ 14Supersættet medTræstamme løft1x8 @ 451x3 @ 501x3 @ 52,51x3 @ 55Incline Db curl2x8 @ 201x8 @ 18Supersættet medDB Shrugs4x8 @ 40Dragon Flags2x8 Edited March 11, 2007 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted March 12, 2007 Author Report Share Posted March 12, 2007 4 km. løb idag. Damn det var varmt Quote Link to comment Share on other sites More sharing options...
KimP Posted March 13, 2007 Author Report Share Posted March 13, 2007 Bænkpres1x8 @ 501x5 @ 801x5 @ 901x3 @ 951x2 @ 1001x1 @ 1051x1 @ 107,5Dødløft1x5 @ 601x5 @ 1001x3 @ 1201x3 @ 1301x1 @ 1401x1 @ 160Lockout Bænkpres1x8 @ 701x8 @ 901x6 @ 1301x6 @ 150Træstamme løft1x8 @ 451x5 @ 501x3 @ 552x3 @ 57,5Squat1x8 @ 702x3 @ 1201x1 @ 140Chinups1x8 @ bw2x8 @ bw + 15Dips1x8 @ bw2x8 @ bw + 15+ lidt læg og underarmstræning Quote Link to comment Share on other sites More sharing options...
KimP Posted March 15, 2007 Author Report Share Posted March 15, 2007 HST Fullbody 5 reps - Dag 1 af 6Dødløft1x8 @ 601x5 @ 1005x5 @ 125Bænkpres1x10 @ 201x8 @ 601x5 @ 904x5 @ 85Chinups1x8 @ bw5x5 @ bw + 20Dips1x8 @ bw5x5 @ bw + 20Yates row1x8 @ 605x5 @ 90Incline Db curl3x5 @ 20Calf raise4x8 @ 280Supersættet medLeg Extension5x5 @ 65Reverse DB flyers5x5 @ 16DB Laterials3x5 @ 14JM Pres1x10 @ 202x10 @ 40Damn den siddder godt i triceps når man udfører den eksplosivt som det foreskrivesOk træning men var lidt ristet efter de tunge singler sidst Quote Link to comment Share on other sites More sharing options...
KimP Posted March 18, 2007 Author Report Share Posted March 18, 2007 (edited) HST Fullbody 5 reps - Dag 2 af 6:Squat til lidt under vandret(boks)1x8 @ 401x5 @ 703x5 @ 1002x5 @ 105DB Incline Bænk1x8 @ 221x5 @ 281x5 @ 301x5 @ 321x5 @ 341x3 @ 36 Blev for tung1x5 @ 34DB Incline Flyers 1x5 @ 162x5 @ 18Chinups1x5 @ bw5x5 @ bw(84) + 20Supersættet medDips5x5 @ bw + 30Yates row1x8 @ 605x5 @ 80Reverse DB Flyers5x5 @ 16Supersættet medTræstamme løft1x5 @ 451x4 @ 501x3 @ 551x1 @ 601x1 @ 651x1 @ 70Incline Db curl3x5 @ 20Supersættet medDB Shrugs3x5 @ 45Done - Damn en god træning trods energi mangel pågrund af træflækning fredag og lørdag (Godt man har en træningsmakker - Juvic) Edited March 18, 2007 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted March 20, 2007 Author Report Share Posted March 20, 2007 (edited) HST Fullbody 5 reps - Dag 3 af 6Dødløft1x8 @ 601x5 @ 1005x5 @ 127,5Bænkpres langefinger på ringene1x10 @ 20 1x5 @ 70 med pause1x5 @ 80 med pause2x5 @ 85 med pause 1x5 @ 90 med pause 5 cm klods1x4 @ 95 med pause 5 cm klods1x1 @ 100 touch and goChinups1x8 @ bw5x5 @ bw + 22,5Dips1x8 @ bw5x5 @ bw + 32,5Yates row1x8 @ 602x5 @ 802x5 @ 851x5 @ 90Supersættet medCalf raise5x5 @ 300Supersættet medLeg Extension1x5 @ 651x5 @ 701x5 @ 751x5 @ 801x5 @ 85Reverse DB flyers5x5 @ 18Supersættet medTræstamme løft1x6 @ 451x5 @ 501x3 @ 551x1 @ 60Incline Db Curl4x5 @ 201x5 @ 22Glute-ham raise3x5 reps Den her skal der øves meget på før udførslen er ordentlig Edited March 20, 2007 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted March 21, 2007 Author Report Share Posted March 21, 2007 Løb idag28 min5,1 km.11 km/t Quote Link to comment Share on other sites More sharing options...
KimP Posted March 23, 2007 Author Report Share Posted March 23, 2007 (edited) HST Fullbody 5 reps - Dag 3 af 6:Squat til lidt under vandret(boks)1x10 @ 201x5 @ 704x5 @ 1051x6 @ 105 uden boxDB Incline Bænk1x8 @ 241x5 @ 321x5 @ 341x5 @ 36 PR1x2 @ 38 argh tung1x5 @ 34DB Incline Flyers 3x5 @ 18Chinups1x8 @ bw5x5 @ bw(84) + 25Supersættet medDips5x5 @ bw + 35 PRYates row1x8 @ 605x5 @ 90Reverse DB Flyers3x5 @ 18Supersættet medTræstamme løft1x5 @ 452x5 @ 501x1 @ 60Deet blev den sidste grundtræning inden Jeg starter op med et lettere modificeret Westside for skinny bastards Edited March 24, 2007 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted April 1, 2007 Author Report Share Posted April 1, 2007 (edited) Westside for skinny bastards MEEfter et par dage med druk, Volbeat koncert og hygge samt træningsfri står den nu på Wsb da jeg får licens om 3 måneder ME Bænkpres til 5 cm. klods1x10 @ 201x8 @ 601x8 @ 701x5 @ 801x5 @ 82,51x5 @ 851x5 @ 901x3 @ 951x3 @ 97,51x3 @ 1001x1 @ 1051x1 @ 1101x1 @ 112,5Flad bænkpres med håndvægte1x10 @ 261x8 @ 301x8 @ 321x8 @ 34Yates row1x15 @ 601x10 @ 702x8 @ 80Bend over laterial raise3x12 @ 12Glute ham raise3x5 @ bwRussian Twist1x5 @ stang1x5 @ stang + 102x5 @ stang + 5Hanging Leg-Hip Raise 2x5 @ bw Edited April 1, 2007 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted April 4, 2007 Author Report Share Posted April 4, 2007 Westside for skinny bastards ME Dag i gårME Boxsquat lidt under vandret1x10 @ 201x8 @ 501x5 @ 701x5 @ 901x5 @ 951x5 @ 1001x3 @ 1101x3 @ 1151x3 @ 1201x1 @ 1251x1 @ 1301x1 @ 1351x3 @ 120Hacksquat4x8 @ 100Rumænsk Dødløft1x10 @ 601x6 @ 701x6 @ 801x6 @ 851x6 @ 90DE bænkpres6x3 @ 60Underarmsrulle1 @ 201 @ 251 @ 30 Quote Link to comment Share on other sites More sharing options...
KimP Posted April 5, 2007 Author Report Share Posted April 5, 2007 Westside for skinny bastards DE/RE(Hjemme i Jernhulen) DE Squat10x2 @ 65DE Dødløft10x1 @ 80Frivend:1x1 @ 801x1 @ 90 PRSkulle lige lege lidt - de 80 var super nemme så skulle lige prøve 90 også :4thumbup: Dips252520Chinups1x12 @ bw(85)3x8 @ bw + 10Jm-pres1x10 @ 604x10 @ 50Ez-curl3x10 @ 37,5Dragon flags3x5supersættet medHanging Leg-Hip Raise3x5Rigtig god træning Quote Link to comment Share on other sites More sharing options...
KimP Posted April 7, 2007 Author Report Share Posted April 7, 2007 (edited) Løb idag35 min6,1 km.10 km/t Edited April 7, 2007 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted April 8, 2007 Author Report Share Posted April 8, 2007 Westside for skinny bastards MEME Bænkpres til 5 cm. klods1x10 @ 201x8 @ 701x5 @ 801x5 @ 851x5 @ 951x3 @ 1001x3 @ 102,51x3 @ 1051x1 @ 1101x1 @ 115Reverse band bænkpres(ca. 60 kg. fra bunden)1x3 @ 60 hehe1x3 @ 1101x1 @ 1401x1 @ 150Skulle lige prøve den her af, det var skam meget godt Yates row1x10 @ 601x10 @ 702x8 @ 82,5Bend over laterial raise3x12 @ 14Glute ham raise3x6 @ bwRussian Twist2x6 @ stang + 51x6 @ stang + 10SupersættetHanging Leg-Hip Raise 3x8 @ bw Quote Link to comment Share on other sites More sharing options...
KimP Posted April 10, 2007 Author Report Share Posted April 10, 2007 Westside for skinny bastards ME DagME Boxsquat lidt under vandret1x10 @ 201x6 @ 501x5 @ 701x5 @ 901x5 @ 1001x5 @ 1001x5 @ 1051x5 @ 1101x3 @ 1151x3 @ 1201x3 @ 1251x1 @ 1351x1 @ 145De bænkpres6x3 @ 70Reverse band squat(grønne bands fra toppen)1x5 @ 901x3 @ 1201x1 @ 1402x1 @ 170Rigtig fed øvelse, der rammer mit sticking point i midten godt!Db flad bænkpres1x10 @ 281x8 @ 341x6 @ 381x4 @ 40Rumænsk Dødløft1x6 @ 604x6 @ 90Underarmsrulle1 @ 202 @ 30Superb træning hvor det hele spillede!!! Quote Link to comment Share on other sites More sharing options...
KimP Posted April 10, 2007 Author Report Share Posted April 10, 2007 (edited) Westside for skinny bastards ME DagME Boxsquat lidt under vandret1x10 @ 201x6 @ 501x5 @ 701x5 @ 901x5 @ 1001x5 @ 1051x5 @ 1101x3 @ 1151x3 @ 1201x3 @ 1251x1 @ 1351x1 @ 145De bænkpres6x3 @ 70Reverse band squat(grønne bands fra toppen)1x5 @ 901x3 @ 1201x1 @ 1402x1 @ 170Rigtig fed øvelse, der rammer mit sticking point i midten godt!Db flad bænkpres1x10 @ 281x8 @ 341x6 @ 381x4 @ 40Rumænsk Dødløft1x6 @ 604x6 @ 90Underarmsrulle1 @ 202 @ 30Superb træning hvor det hele spillede!!! Edited April 10, 2007 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted April 12, 2007 Author Report Share Posted April 12, 2007 Westside for skinny bastards DE/RE DE Squat8x2 @ 70DE Dødløft10x1 @ 90Dips302022Chinups1x12 @ bw(85)3x8 @ bw + 15Jm-pres1x10 @ 504x10 @ 55Ez-curl3x10 @ 40Dragon flags3x6supersættet medHanging Leg-Hip Raise3x6Rigtig god træning igen igen Quote Link to comment Share on other sites More sharing options...
KimP Posted April 15, 2007 Author Report Share Posted April 15, 2007 (edited) Westside for skinny bastards MEME Bænkpres til 5 cm. klods1x10 @ 201x8 @ 701x5 @ 801x5 @ 901x5 @ 951x5 @ 1001x3 @ 1051x3 @ 107,51x1 @ 112,5Lilla Band bænkpres(ca. 20-30 kg. på toppen)1x5 @ 202x5 @ 403x5 @ 50 Yates row1x10 @ 601x8 @ 802x8 @ 90Bend over laterial raise3x12 @ 16Russian Twist2x6 @ stang + 51x6 @ stang + 10SupersættetHanging Leg-Hip Raise 3x8 @ bw supersættetAlternating Dumbbell Push-Up and Row3x3 @ 8 kg. til hver side+ lidt frivend og Mp Edited April 15, 2007 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted April 17, 2007 Author Report Share Posted April 17, 2007 Westside for skinny bastards ME DagME Boxsquat lidt under vandret1x10 @ 201x8 @ 701x5 @ 1001x5 @ 1101x5 @ 112,51x3 @ 1201x3 @ 1251x3 @ 1301x2 @ 1351x1 @ 1401x1 @ 147,5De bænkpres6x3 @ 70Reverse band squat(grønne bands fra toppen)1x5 @ 1004x5 @ 120Db flad bænkpres1x8 @ 301x5 @ 361x5 @ 40 2x5 @ 38Rumænsk Dødløft1x10 @ 604x6 @ 100Underarmsrulle3 @ 40Plus 10 reps WG chinups og 24½ UHG Chins PRLee' Quote Link to comment Share on other sites More sharing options...
KimP Posted April 17, 2007 Author Report Share Posted April 17, 2007 Nyt billede af ryggen Quote Link to comment Share on other sites More sharing options...
Juvic Posted April 18, 2007 Report Share Posted April 18, 2007 Massivt, brutalt og ikke mindst LEEE :4thumbup: Der er dæl'mæ sket noget... Sådan mate Quote Link to comment Share on other sites More sharing options...
KimP Posted April 19, 2007 Author Report Share Posted April 19, 2007 Massivt, brutalt og ikke mindst LEEE :4thumbup: Der er dæl'mæ sket noget... Sådan mate Thx Synes også virkelig jeg kan se der er sket noget!!!Westside for skinny bastards DE/RE DE Squat8x2 @ 80DE Dødløft10x1 @ 1002x1 @ 80 frivendDips342022Chinups1x10 @ bw(85) Bred overhånd3x8 @ bw + 20 Smal underhåndJm-pres1x10 @ 501x10 @ 603x8 @ 60Ez-curl3x8 @ 45Dragon flags3x6supersættet medHanging Leg-Hip Raise1x82x6Rigtig god træning igen igen igen Quote Link to comment Share on other sites More sharing options...
KimP Posted April 22, 2007 Author Report Share Posted April 22, 2007 (edited) - Edited April 22, 2007 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted April 22, 2007 Author Report Share Posted April 22, 2007 (edited) Westside for skinny bastards MESå er der blevet skiftet øvelser, og damn det var weird at komme til at køre skrå bænk!ME 45 deg. Incline bænkpres1x10 @ 201x8 @ 601x5 @ 701x5 @ 751x3 @ 801x2 @ 82,51x1 @ 87,5Reverse band bænkpres(Grøn)1x5 @ 1204x5 @ 130Db Row1x10 @ 264x8 @ 40High Pulls1x5 @ 401x5 @ 603x5 @ 50Hyperextension4x10 @ 10 kg. bag nakkenDragon Flags3x6Db Side bends4x10 @ 36 Edited April 22, 2007 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted April 24, 2007 Author Report Share Posted April 24, 2007 Westside for skinny bastards ME DagME reverse band dødløft(grønne bands)1x8 @ 701x8 @ 1201x5 @ 1301x5 @ 1701x3 @ 1801x3 @ 1851x3 @ 1901x1 @ 2001x1 @ 2051x8 @ 170De bænkpres(Lilla band under bænken)6x3 @ 60Reverse band squat(grønne bands fra toppen)1x5 @ 701x5 @ 1203x5 @ 1251x5 @ 130Trap bar Shrugs3x8 @ 100Underarmsrulle3 @ 45 Quote Link to comment Share on other sites More sharing options...
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