KimP Posted October 17, 2008 Author Report Share Posted October 17, 2008 (edited) Tabata med kettlebellLige for at lave lidt rehab/cardio, der går alt for længe imellem at jeg svinger med koklokken.20 sek. swings højre hånd10 sek. pause20 sek. swings venstre hånd10 sek. pause20 sek. high pulls højre hånd10 sek. pause20 sek. high pulls venstre hånd10 sek. pause20 sek. træk højre hånd10 sek. pause20 sek. træk venstre hånd10 sek. pause20 sek. swings højre hånd10 sek. pause20 sek. swings venstre hånd10 sek. pause20 sek. high pulls højre hånd10 sek. pause20 sek. high pulls venstre hånd10 sek. pause20 sek. træk højre hånd10 sek. pause20 sek. træk venstre håndslut6 min helvede. Men det skal prøves igen, næste gang vil jeg se om jeg kan tage en omgang mere så jeg kommer op på 9 min. Edited October 17, 2008 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted October 19, 2008 Author Report Share Posted October 19, 2008 (edited) HSTDødløft1x10 @ 601x10 @ 1003x10 @ 125Bænkpres1x10 @ 603x10 @ 90Chinups1x103x10 + 10Military Press1x10 @ 52,51x10 @ 45Leg Extension1x10 @ 601x10 @ 701x10 @ 801x10 @ 90Ez Preacher Curl3x10 @ 35Triceps Pushdown2x10 @ 351x10 @ 40Calf Raise1x15 @ 403x10 85 Edited October 19, 2008 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted October 21, 2008 Author Report Share Posted October 21, 2008 (edited) HSTSquat1x10 @ 601x10 @ 801x10 @ 1052x10 @ 110DB Incline1x10 @ 223x10 @ 32Lockout bench1x10 @ 702x10 @ 90Cable Row1x10 @ 601x10 @ 701x10 @ 801x10 @ 90SupersættetLeg Curl1x10 @ 252x10 @ 301x10 @ 351x8 @ 40DB Curl3x10 @ 18SupersættetReverse Flyers3x10 @ 14+ mave og hyper Edited October 21, 2008 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted October 23, 2008 Author Report Share Posted October 23, 2008 (edited) Tabata med kettlebell igen20 sek. swings højre hånd10 sek. pause20 sek. swings venstre hånd10 sek. pause20 sek. high pulls højre hånd10 sek. pause20 sek. high pulls venstre hånd10 sek. pause20 sek. træk højre hånd10 sek. pause20 sek. træk venstre hånd10 sek. pause20 sek. swings højre hånd10 sek. pause20 sek. swings venstre hånd10 sek. pause20 sek. high pulls højre hånd10 sek. pause20 sek. high pulls venstre hånd10 sek. pause20 sek. træk højre hånd10 sek. pause20 sek. træk venstre hånd20 sek. swings højre hånd10 sek. pause20 sek. swings venstre hånd10 sek. pause20 sek. high pulls højre hånd10 sek. pause20 sek. high pulls venstre hånd10 sek. pause20 sek. træk højre hånd10 sek. pause20 sek. træk venstre håndslut9 min. I morgen, dødløft og bænk. Edited October 23, 2008 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted October 24, 2008 Author Report Share Posted October 24, 2008 HSTDødløft1x10 @ 601x10 @ 1003x10 @ 130Bænkpres1x10 @ 501x10 @ 801x6 @ 1001x8 @ 92,5Chinups1x13x10 + 12,5Træstamme1x6 @ 452x5 @ 55Leg Extension1x10 @ 603x10 @ 80Ez Preacher Curl1x10 @ 301x10 @ 402x10 @ 37,5Calf Raise1x15 @ 503x10 90Crosstrainer 15 min. Quote Link to comment Share on other sites More sharing options...
KimP Posted October 26, 2008 Author Report Share Posted October 26, 2008 HSTSquat1x8 @ 501x8 @ 802x5 @ 1101x5 @ 115 Wraps1x5 @ 120 WrapsDB Incline1x8 @ 241x5 @ 301x5 @ 322x5 @ 34Cable Row1x10 @ 604x5 @ 80SupersættetLeg Curl1x8 @ 301x5 @ 301x5 @ 352x5 @ 40Lockout bench1x5 @ 704x5 @ 100DB Curl1x5 @ 184x5 @ 20SupersættetReverse Flyers1x5 @ 161x5 @ 182x5 @ 16Technogym mave2x20 @ 30Hyperextension2x15Dragon Flags2x8 Quote Link to comment Share on other sites More sharing options...
KimP Posted October 28, 2008 Author Report Share Posted October 28, 2008 HSTDødløft1x10 @ 601x5 @ 1004x5 @ 140DB Bænkpres1x10 @ 261x5 @ 304x5 @ 38Chinups1x104x5 @ 20Træstamme2x5 @ 452x5 @ 50Leg Extension1x10 @ 704x5 @ 100SupersættetCalf Raise1x10 @ 601x5 @ 803x5 @ 100Ez Preacher Curl4x5 @ 40Supersættet Pushdown4x5 @ 35God træning Quote Link to comment Share on other sites More sharing options...
KimP Posted October 30, 2008 Author Report Share Posted October 30, 2008 HSTSquat1x8 @ 601x5 @ 1001x5 @ 1101x5 @ 1152x5 @ 1201x6 @ 80Lockout bench1x5 @ 704x5 @ 102,5Cable Row ny maskine1x10 @ 604x5 @ 70SupersættetLeg Curl1x8 @ 302x5 @ 351x5 @ 45DB Incline1x8 @ 264x5 @ 30Seated DB Shrugs3x8 @ 40SupersættetSeated Reverse Flyers4x6 @ 14DB Curl1x5 @ 182x5 @ 20Dragon flags4x820 min stepper Quote Link to comment Share on other sites More sharing options...
KimP Posted November 2, 2008 Author Report Share Posted November 2, 2008 Lørdag6 km. løbeturHSTSidste dag, starter på træning til DM B & C for at lave guldkrav, på tirsdag.Dødløft1x10 @ 501x5 @ 801x5 @ 1103x5 @ 1451x5 @ 100DB Bænkpres1x8 @ 261x5 @ 321x5 @ 382x5 @ 401x2½ @ 45Var lidt usikkert på de håndvægte idagLeg Extension1x10 @ 703x5 @ 100SupersættetCalf Raise1x10 @ 601x5 @ 803x5 @ 105Ez Preacher Curl1x10 @ 303x10 @ 35Supersættet Pushdown3x10 @ 30DB Row4x8 @ 38 Quote Link to comment Share on other sites More sharing options...
KimP Posted November 4, 2008 Author Report Share Posted November 4, 2008 Så blev træningen optil DM B & C startet op idag.Squat1x8 @ 201x8 @ 601x6 @ 1001x6 @ 1106x6 @ 120Chinups1x15 4x6 @ 15Bænkpres til 10 cm. klods1x8 @ 701x5 @ 901x3 @ 1001x3 @ 1101x3 @ 1201x1 @ 1301x1 @ 135DB Flad Bænkpres1x8 @ 263x8 @ 30DB Laterial Raise1x8 @ 102x8 @ 12DB Curl1x8 @ 162x8 @ 18Hyperextension2x15 Quote Link to comment Share on other sites More sharing options...
KimP Posted November 6, 2008 Author Report Share Posted November 6, 2008 Smolov Bænkpres1x15 @ 201x6 @ 703x6 @ 85 Argh forkert vægt3x6 @ 90Dødløft1x8 @ 601x8 @ 10015x1 @ 135Squat med kæder1x8 @ 601x8 @ 905x3 @ 130 WeakspotYates Row1x8 @ 604x6 @ 80 SupersættetLeg Curl1x8 @ 253x8 @ 35DB Incline Flyes1x8 @ 143x8 @ 16Technogym Mave3x8 @ 40 Quote Link to comment Share on other sites More sharing options...
KimP Posted November 9, 2008 Author Report Share Posted November 9, 2008 (edited) Bænkpres1x10 @ 601x5 @ 801x5 @ 1001x3 @ 110 10 cm klods1x1 @ 125 10 cm klodsPå Med F6 str. 44, som viste sig at være alt for løs.På med F6 str. 42.1x1 @ 130 til 10 cm. klods1x1 @ 135 til 5 cm. klods1x0 @ 140 som om at trøjen lige skulle sætte sig her.1x1 @ 135 Lidt skæv udstrækning ellers ok.Skal godt nok til at have kg. på kroppen igen hehe.Rackpulls ud for knæ1x5 @ 1003x3 @ 1302x3 140NemtCable Row1x8 @ 703x8 @ 80SupersættetSiddende læg4x15 @ 80Technogym benpres3x8 @ 100DB Overhead Triceps extension1x8 @ 223x8 @ 26Fin omgang idag Edited November 9, 2008 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted November 11, 2008 Author Report Share Posted November 11, 2008 Squat1x8 @ 601x5 @ 1001x5 @ 1157x5 @ 127,5Chinups1x164x6 @ 17,5Bænkpres til 10 cm. klods1x8 @ 601x5 @ 901x3 @ 1003x3 @ 1151x1 @ 1301x1 @ 1351x1 @ 140DB Flad Bænkpres1x8 @ 263x8 @ 32DB Laterial Raise1x8 @ 102x8 @ 12DB Curl3x8 @ 18 Quote Link to comment Share on other sites More sharing options...
KimP Posted November 13, 2008 Author Report Share Posted November 13, 2008 Smolov Bænkpres1x15 @ 201x6 @ 707x5 @ 97,5Dødløft1x8 @ 601x5 @ 1001x3 @ 14010x1 @ 157,5Squat med kæder1x8 @ 601x3 @ 1301x10 sek. walkout med 180 kg.1x10 sek. walkout med 200 kg.2x3 @ 130Sparede lidt på kræfterne her da den står på squatdragt lørdagT-bar row1x8 @ 401x8 @ 601x8 @ 801x8 @ 70SupersættetLeg Curl1x8 @ 27,51x8 @ 401x8 @ 35DB Incline Flyes1x8 @ 161x8 @ 181x8 @ 20Technogym Mave lige og skrå3x8 Quote Link to comment Share on other sites More sharing options...
KimP Posted November 16, 2008 Author Report Share Posted November 16, 2008 Squat1x10 @ 701x5 @ 1001x3 @ 1201x2 @ 140 halv dragt Metal King Squatter 481x1 @ 170 halv dragt Metal King Squatter 481x1 @ 190 hel dragt1x1 @ 200 hel dragt og knæbind1x0 @ 215 hel dragt og knæbindSidste løft fik jeg vendt i bundet men så manglede der lidt power. Også længe siden jeg har haft dragt på så ok.Cable Row1x8 @ 703x8 @ 85Siddende læg4x15 @ 85Technogym benpres3x8 @ 120DB Overhead Triceps extension1x8 @ 223x8 @ 28 Quote Link to comment Share on other sites More sharing options...
Juvic Posted November 16, 2008 Report Share Posted November 16, 2008 De 215 er der om 14 dage du... Vi skal lige have rutinen tilbage også rykker vi.Satme vild med dit nye billede !!1 Quote Link to comment Share on other sites More sharing options...
KimP Posted November 18, 2008 Author Report Share Posted November 18, 2008 TÅNGSquat1x8 @ 201x8 @ 601x4 @ 1001x4 @ 1208x4 @ 137,5 Volumen PRBænkpres med kæder1x8 @ 502x3 @ 901x3 @ 1001x3 @ 1101x1 @ 1151x1 @ 1201x1 @ 125Chinups1x184x6 @ 20Går rigtig godt herDB Flad Bænkpres1x8 @ 243x8 @ 34DB Laterial Raise1x8 @ 122x8 @ 14DB Curl1x8 @ 182x8 @ 20Hyperextension2x15Super træning idag Quote Link to comment Share on other sites More sharing options...
KimP Posted November 20, 2008 Author Report Share Posted November 20, 2008 (edited) Smolov Bænkpres2x8 @ 601x4 @ 808x4 @ 102,5Dødløft1x8 @ 601x5 @ 1001x3 @ 130 Sumo1x1 @ 160 Alm.2x1 @ 170 1 sumo og 1 alm.5x1 @ 177,5 1 sumo og 4 alm.Green band squat(band fra bunden)1x5 @ 601x3 @ 901x3 @ 1001x3 @ 1101x6 @ 100Nøj den bider i mit sticking pointYates row1x8 @ 703x8 @ 85Leg Curl1x8 @ 303x8 @ 40DB Incline Flyes1x8 @ 163x8 @ 20Hanging legraise2x8 Edited November 20, 2008 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted November 23, 2008 Author Report Share Posted November 23, 2008 DE DødløftOpvarmning15x1 @ 130 SumoRackpulls ud for knæ1x5 @ 1001x3 @ 1305x3 150Cable Row1x8 @ 701x8 @ 803x8 @ 90SupersættetSiddende læg1x15 @ 401x15 @ 601x15 @ 752x15 @ 90Technogym benpres1x8 @ 1003x8 @ 140DB Overhead Triceps extension1x8 @ 243x8 @ 30 Quote Link to comment Share on other sites More sharing options...
Juvic Posted November 23, 2008 Report Share Posted November 23, 2008 Hey.Nedren jeg ikke kunne få det til at gå op med at træne i klubben.... Hvad med træning i næste uge ? Quote Link to comment Share on other sites More sharing options...
KimP Posted November 25, 2008 Author Report Share Posted November 25, 2008 Squat1x8 @ 601x8 @ 1001x3 @ 12510x3 @ 142,5 Volumen PRSidste 2 sæt med wraps.Bænkpres med kæder1x8 @ 501x5 @ 901x3 @ 1001x3 @ 112,51x3 @ 117,51x0 @ 130 1x1 @ 127,51x1 @ 130Chinups1x201x6 @ 153x6 @ 22,5Supersættet medDB Laterial Raise1x8 @ 122x8 @ 14DB Flad Bænkpres1x8 @ 281x8 @ 381x8 @ 361x8 @ 34DB One Arm Preacher Curl3x8 @ 14Hyperextension1x15 Quote Link to comment Share on other sites More sharing options...
KimP Posted November 28, 2008 Author Report Share Posted November 28, 2008 Var til kiroidag of få skubbet en kæntret ryghvirvel på plads så ingen ryg involvering idagSmolov Bænkpres1x8 @ 501x5 @ 801x5 @ 10010x3 @ 110Jævnt tungt herChinups1x121x6 @ 153x6 @ 25Calf Raise1x15 @ 505x15 @ 70DB Incline Flyes1x8 @ 161x8 @ 181x8 @ 201x8 @ 22Hammergrip preacher curl3x12 @ 3212 min crosstrainer Quote Link to comment Share on other sites More sharing options...
KimP Posted December 2, 2008 Author Report Share Posted December 2, 2008 Squat1x8 @ 601x8 @ 1001x6 @ 1151x6 @ 125 Gik fint her men ville skåne ryggen så tog ikke de 5 sæt mere som jeg egentlig skulle have kørt1x6 @ 1001x8 @ 90Reverse Green Band Bænkpres(Hul 4 fra oven)1x8 @ 601x5 @ 1001x5 @ 1101x3 @ 1151x3 @ 1201x3 @ 1251x3 @ 1301x1 @ 1402x1 @ 145Chinups1x101x6 @ 152x6 @ 252x5 @ 30DB Laterial Raise2x8 @ 121x8 @ 14DB Flad Bænkpres1x8 @ 223x8 @ 38DB One Arm Preacher Curl4x8 @ 16Hyperextension3x15Mave 2x20Fin omgang Quote Link to comment Share on other sites More sharing options...
KimP Posted December 4, 2008 Author Report Share Posted December 4, 2008 Smolov Bænkpres1x8 @ 501x6 @ 806x6 @ 95Sumo Dødløft1x8 @ 901x5 @ 10015x1 @ 140DB Lunges1x6 på hvert ben @ 22 i hver hånd1x6 på hvert ben @ 26 i hver hånd1x6 på hvert ben @ 28 i hver hånd1x6 på hvert ben @ 30 i hver håndYates row1x8 @ 501x8 @ 803x8 @ 90Leg Curl4x10 @ 30DB Incline Flyes3x10 @ 16Dragon Flags3x8 Quote Link to comment Share on other sites More sharing options...
KimP Posted December 6, 2008 Author Report Share Posted December 6, 2008 DE Sumo DødløftOpvarmning15x1 @ 120Massive doms fra lunges av avTræstamme1x5 @ 451x3 @ 551x3 @ 601x3 @ 653x1 @ 701x3 @ 60Godt til tricepsCable Row1x8 @ 701x8 @ 801x8 @ 901x8 @ 1001x8 @ 80SupersættetSiddende læg4x20 @ 60Technogym benpres1x8 @ 801x8 @ 1001x8 @ 1201x8 @ 140DB Overhead Triceps extension1x8 @ 221x8 @ 281x8 @ 301x8 @ 321x8 @ 301x8 @ 28EZ Preacher spider curl1x10 @ 303x8 @ 35 Quote Link to comment Share on other sites More sharing options...
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