KimP Posted April 25, 2007 Author Report Share Posted April 25, 2007 Lidt vedligehold af formen idag: 4.3 km løb11 km/t24 min.Fårk jeg var ristet idag Quote Link to comment Share on other sites More sharing options...
KimP Posted April 26, 2007 Author Report Share Posted April 26, 2007 (edited) Westside for skinny bastards DE/RE DE Squat8x2 @ 80DE Dødløft10x1 @ 100Træstamme løftWG Pullups2x12 @ bw(85)2x8 @ bw + 10Jm-pres1x10 @ 504x8 @ 60Ez-curl1x8 @ 401x8 @ 451x6 @ 50Hanging Leg-Hip Raise3x9Supersættet medAlternating Dumbbell Push-Up and Row3x5 @ 8 Edited April 26, 2007 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted April 28, 2007 Author Report Share Posted April 28, 2007 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 @ 751x5 @ 77,51x3 @ 801x3 @ 82,5 En finger på her 1x1 @ 851x1 @ 87,5 Utroligt dødt punkt jeg har ca. midt i denne øvelseReverse band bænkpres(Blå Band)1x5 @ 1204x3 @ 140Db Row1x10 @ 304x8 @ 45High Pulls1x5 @ 404x5 @ 60Supersættet medHyperextension4x6 @ 15 kg. bag nakkenRigtig god kombination de 2 øvelserDragon Flags3x8Db Side bends3x12 @ 40Herudover blev der leget lidt med bands og decline db bench.God træning med masser af energi Quote Link to comment Share on other sites More sharing options...
KimP Posted May 1, 2007 Author Report Share Posted May 1, 2007 (edited) Westside for skinny bastards ME DagME reverse band dødløft(grønne bands slipper de sidste 20 cm. ca. 20 kg. mindre bandsene hjalp)1x8 @ 701x5 @ 1101x5 @ 1201x5 @ 1301x3 @ 1451x3 @ 1501x3 @ 1551x3 @ 1601x1 @ 1701x1 @ 1801x1 @ 1901x1 @ 200Ganske godt idag Db bænkpres1x10 @ 241x5 @ 301x5 @ 362x5 @ 40Benpres 45 inkl. slæde1x10 @ 901x10 @ 1301x10 @ 1702x10 @ 210Underarmsrulle1 @ 50 kedeligt så istedet2x10 reps chinups med statisk hold i bunden af hver rep på 5 sek. damn Edited May 1, 2007 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted May 5, 2007 Author Report Share Posted May 5, 2007 Westside for skinny bastards MEME flad bænk med lilla band under bænken(Trækker 25 kg. i toppen)1x15 @ 201x5 @ 501x5 @ 601x5 @ 651x5 @ 701x3 @ 751x3 @ 801x3 @ 851x1 @ 90Det hele er + band så singlen svarer til 115 i toppenFlad bænk(touch and go)1x3 @ 1002x3 @ 95Supersættet medDb Row1x10 @ 304x5 @ 50High Pulls3x6 @ 60Supersættet medHyperextension3x7 @ 15 kg. bag nakkenDragon Flags3x8Supersættet medDb Side bends3x8 @ 45 Quote Link to comment Share on other sites More sharing options...
KimP Posted May 8, 2007 Author Report Share Posted May 8, 2007 Westside for skinny bastards ME DagME reverse band dødløft(grønne bands slipper de sidste 20 cm. ca. 20 kg. mindre bandsene hjalp)1x5 @ 701x5 @ 1201x5 @ 1401x5 @ 1501x3 @ 1601x3 @ 1801x3 @ 1901x3 @ 1951x1 @ 200Fin omgang Db bænkpres1x10 @ 244x6 @ 36Benpres 45 inkl. slæde1x10 @ 1101x8 @ 1901x6 @ 2301x5 @ 2501x3 @ 270Walking lunges1x5 @ 251x5 @ 301x5 @ 35Hanging Leg-Hip Raise3x10supersættet medBB Russian Twist3x6 @ 15 + stang Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted May 8, 2007 Report Share Posted May 8, 2007 Jeg er for doven til at kigge hele loggen igennem Har du stillet op til stævne? Quote Link to comment Share on other sites More sharing options...
KimP Posted May 8, 2007 Author Report Share Posted May 8, 2007 Jeg er for doven til at kigge hele loggen igennem Har du stillet op til stævne?Nej ikke endnu. Ved heller ikke hvornår det bliver, muligvis til Jyske Quote Link to comment Share on other sites More sharing options...
KimP Posted May 29, 2007 Author Report Share Posted May 29, 2007 Så er min makker og jeg startet op igen med et fullbudy fokuseret på let-medium tung dage, med en hatfield i bænk og squat samt single cyklus i dødløft!Hatfield tung dag5x2 @ 97,5Hatfield let box squat5x2 @ 112,5Lunges4x10 @ 40Yates row4x10 @ 75Siddende læg4x10 @ 40Alternating incline db curl3x8-10 @ 18DB Shrugs3x10 @ 40Dragon flags3x6 Quote Link to comment Share on other sites More sharing options...
KimP Posted May 31, 2007 Author Report Share Posted May 31, 2007 Tung squat5x2 @ 127,5Let bænk5x2 @ 87,5Let dødløft fra skive15x1 @ 100Dips1X83x8 @ bw(84) + 251x6 @ bw(84) + 25Supersættet medWG Chins4x10 @ bwRotator Cuff3x15 @ 8High pulls4x10 @ 50Hyperextension3x10 @ 10 bag nakkenSupersættet medSide bends3x10 @ 40Super Quote Link to comment Share on other sites More sharing options...
KimP Posted June 2, 2007 Author Report Share Posted June 2, 2007 Tung dødløft10x1 @ 130Smal bænk til 10 cm klods5x5 @ 90CG Chinups 5x5 @ bw + 10supersættet medLeg extension 5x5 @ 80BB Skråbænk5x5 @ 70supersættet medSiddende læg 5x5 @ 45Hip-raise 3 sæt @ 5 slåwsupersættet medAlt. Pushup and row 3 sæt @ 5 reps med 12 Quote Link to comment Share on other sites More sharing options...
KimP Posted June 4, 2007 Author Report Share Posted June 4, 2007 Uge 2 af Hatfield fullbody BBHatfield bænk tung dag5x3 @ 97,5Hatfield let box squat5x2 @ 112,5Lunges4x8 @ 42,5Yates row4x10 @ 80rundede opSiddende læg4x10 @ 42,5supersættet medBB Shrugs4x10 @ 105Alternating incline db curl3x6 @ 20Dragon flags3x8 Quote Link to comment Share on other sites More sharing options...
KimP Posted June 10, 2007 Author Report Share Posted June 10, 2007 Træningen for den forgangne uge.Torsdag:Tung squat5x3 @ 127,5Let bænk5x2 @ 90Let dødløft fra skiveForgot itDips4x6 @ bw(84) + 27,5WG Chins4x10 @ bw + 2,5Rotator Cuff, 2 øvelser4x15 @ 8High pulls4x8 @ 52,5Hyperextension3x10 @ 15 bag nakkenSupersættet medSide bends3x10 @ 45SøndagBB Skråbænk5x5 @ 72,5Begyndte med skråbænken da den er det svageste ledTung dødløft5x1 @ 150Smal bænk til 10 cm klods5x5 @ 92,5CG Chinups 5x5 @ bw + 12,5supersættet medLeg extension 5x5 @ 85supersættet medSiddende læg 5x5 @ 47,5Alt. Pushup and row 3 sæt @ 5 reps med 12 Quote Link to comment Share on other sites More sharing options...
KimP Posted June 12, 2007 Author Report Share Posted June 12, 2007 Uge 3 af Hatfield fullbody BBHatfield bænk tung dag5x4 @ 97,5Hatfield let box squat5x2 @ 112,5Lunges4x10 @ 45Yates row4x10 @ 80Siddende læg5x10 @ 45supersættet medBB Shrugs4x8 @ 110Alternating incline db curl2x6 @ 221x6 @ 24Dragon flags3x6 Quote Link to comment Share on other sites More sharing options...
KimP Posted June 16, 2007 Author Report Share Posted June 16, 2007 (edited) BB Skråbænk5x5 @ 75Tung dødløft15x1 @ 120Smal bænk til 10 cm klods5x5 @ 95CG Chinups 5x5 @ bw + 15supersættet medLeg extension 5x5 @ 90supersættet medSiddende læg 5x5 @ 50Alt. Pushup and row 3 sæt @ 5 reps med 12 supersættet med 3x8 hanging leg raise Edited June 16, 2007 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted June 17, 2007 Author Report Share Posted June 17, 2007 Var i byen til kl. 5 men op igen kl. 10 og træne. Prøvede wraps for første gang i squatten.Tung squat3x3 @ 127,5 1x0 @ 160 med knæbind blev overrasket her1x1 @ 150 med knæbind2x4 @ 130Squatten kørte godt godkendt dybde og hurtigt i bund på alle løftene, knæbindene skal dog lige køres tilLet bænk5x2 @ 90Dynamisk dødløft10x1 @ 120Dips4x6 @ bw(84) + 30WG Chins4x8 @ bw + 5Side bends2x10 @ 45Kører voldsomt på igen tirsdag med tung bænk Quote Link to comment Share on other sites More sharing options...
KimP Posted June 20, 2007 Author Report Share Posted June 20, 2007 (edited) Uge 4 af Hatfield fullbody BBHatfield bænk tung dag5x5 @ 97,5 PRHatfield let box squat5x2 @ 112,5+ forsøg på squat i Metal squatter str 48Fik 3 reps på 160 1-2 cm. fra vandret(boksen), kunne ikke komme længere ned hehe.DB Lunges4x8 @ 26Yates row4x10 @ 82,5Siddende læg4x10 @ 50supersættet medAlternating incline db curl3x6 @ 22 Edited June 20, 2007 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted June 24, 2007 Author Report Share Posted June 24, 2007 FredagBB Skråbænk1x5 @ 753x5 @ 72,5Tung dødløft10x1 @ 145Smal bænk til 10 cm klods5x5 @ 97,5CG Chinups 5x5 @ bw + 17,5supersættet medLeg extension 5x5 @ 100supersættet medSiddende læg 5x5 @ 50IdagTung squat5x5 @ 130Let bænk5x2 @ 90Let dødløft fra skive10x1 @ 120Dips4x6 @ bw(86) + 32,5WG Chins4x5 @ bw + 10Rotator Cuff, 2 øvelser2x12 @ 8High pulls3x8 @ 55Hyperextension2x8 @ 20 bag nakkenSupersættet medSide bends3x10 @ 45 Quote Link to comment Share on other sites More sharing options...
KimP Posted June 26, 2007 Author Report Share Posted June 26, 2007 Uge 5 af Hatfield fullbody BBI hulen Hatfield bænk tung dag5x6 @ 97,5 PRHatfield let squatOpvarmning1x2 @ 1104x2 @ 120Har ingen boks i hulen så satte lidt mere på og lavede alm.DB Lunges4x8 @ 27,5Yates row4x10 @ 85Stående læg4x10 @ 100Ez-curl2x10 @ 40Dragon flags2x10Shrugs3x8 @ 115 Quote Link to comment Share on other sites More sharing options...
KimP Posted June 28, 2007 Author Report Share Posted June 28, 2007 BB Skråbænk5x5 @ 75 Tung dødløft10x1 @ 150Smal bænk til 9 cm klods5x5 @ 100CG Chinups 5x5 @ bw + 20Frontsquat 1x6 @ 603x5 @ 80Nem men sparede lidt på kræfterne for er godt nok længe siden jeg har kørt denStående læg 5x10 @ 110Hanging leg raise 2x10 Quote Link to comment Share on other sites More sharing options...
KimP Posted July 1, 2007 Author Report Share Posted July 1, 2007 Tung squat5x6 @ 130 TUNG PRLet bænk5x2 @ 90Let dødløft fra under knæ10x1 @ 140Dips4x6 @ bw(86) + 35WG Chins4x7 @ bw + 10Rotator Cuff2x12 @ 8Hyperextension2x8 @ 15 bag nakkenSupersættet medSide bends2x8 @ 55 Quote Link to comment Share on other sites More sharing options...
KimP Posted July 4, 2007 Author Report Share Posted July 4, 2007 Uge 6 af Hatfield fullbody BBI hulenHatfield bænk tung dag3x2 @ 102,5Hatfield let squatOpvarmning5x2 @ 120DB Lunges4x6 @ 27,5 Yates row4x10 @ 87,5Mer' vægtStående læg4x10 @ 110Ez-curl3x8 @ 45Spiderman walkouts2x6Shrugs3x10 @ 117,5Getting stronger bit by bit Quote Link to comment Share on other sites More sharing options...
KimP Posted July 9, 2007 Author Report Share Posted July 9, 2007 (edited) I fredagsBB Skråbænk5x5 @ 77,5Tung dødløft5x1 @ 160Smal bænk til 9 cm klods3x5 @ 102,5CG Chinups 5x5 @ bw + 20Frontsquat 1x6 @ 603x8 @ 80Stående læg 4x10 @ 115IdagTung squat5x2 @ 135Let bænk2x2 @ 903x2 @ 92,5Let dødløft12x1 @ 140Dips1x8 @ bw1x6 @ bw + 12,52x6 @ bw(86) + 37,52x7 @ bw + 37,5WG Chins4x6 @ bw + 12,5Rotator Cuff4x12 @ 8Droppede de 2 sidste øvelser for at skåne ryggen(arbejde) Edited July 9, 2007 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted July 17, 2007 Author Report Share Posted July 17, 2007 (edited) Har ikke lige fået logget træning. så den 3. sidste kan jeg ikk helt huske det hele.Sidste gang:Tung squat3x3 @ 135Let bænk5x2 @ 92,5Let dødløft10x1 @ 140Dips1x8 @ bw1x6 @ bw + 204x6 @ bw(86) + 40 PRWG Chins4x6 @ bw + 15 PRRotator Cuff4x12 @ 8+ 2 sæt hyperextensionUge 7 af Hatfield fullbody BBI hulen idawHatfield bænk tung dag3x2 @ 110 PRHatfield let squatOpvarmning3x2 @ 120Frontsquat4x6 @ 85Yates row4x10 @ 92,5Stående læg4x10 @ 115Ez-curl3x8 @ 47,5Shrugs3x10 @ 122,5 Edited July 17, 2007 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted July 22, 2007 Author Report Share Posted July 22, 2007 IgårTung squatOpv.3x2 @ 142,5 PRLet bænk4x2 @ 901x5 @ 95Dips1x8 @ bw1x6 @ bw + 201x6 @ bw(86) + 304x6 @ bw + 42,5 PRWG Chins4x6 @ bw + 12,5Rotator Cuff2x12 @ 8+ 2 sæt Flyers, 2 sæt weighted hyperextension og 10 min interval roning. Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.