KimP Posted December 16, 2008 Author Report Share Posted December 16, 2008 Squat1x8 @ 601x4 @ 1001x4 @ 1201x4 @ 130 1x4 @ 1401x4 @ 100Skåner stadig ryggen her volumenmæssigtBænkpres fra pins1x8 @ 601x5 @ 1001x3 @ 1101x3 @ 1151x1 @ 1201x1 @ 130Satte den op i hul 5 for mere triceps1x1 @ 1401x1 @ 1501x0 @ 155 For tungWide Grip Pullups1x64x6 @ 5DB Rear Laterial Raise1x8 @ 122x8 @ 14DB 30 deg Incline Bænkpres1x8 @ 263x8 @ 30EZ Preacher Curl1x8 @ 301x8 @ 401x8 @ 451x5 @ 50 1 fårcedHyperextension2x15 Quote Link to comment Share on other sites More sharing options...
KimP Posted December 17, 2008 Author Report Share Posted December 17, 2008 (edited) Løbetur Skulle lige have rystet det hele på plads inden dødløft i morgen6,7 km.10 km/t40 min. Edited December 17, 2008 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted December 29, 2008 Author Report Share Posted December 29, 2008 Smolov Bænkpres1x8 @ 501x5 @ 801x4 @ 100 7x4 @ 105Dødløft1x8 @ 601x5 @ 901x5 @ 1101x1 @ 13015x1 @ 145Puh det er hårdt at komme igang efter over en uges pauseBend over Row1x8 @ 604x8 @ 80 SupersættetLeg Extension1x10 @ 603x10 @ 70DB Incline Flyes1x8 @ 142x8 @ 16Technogym Mave3x8 @ 40EZ DB Curl1x8 @ 142x8 @ 16supersættet medTriceps Pushdown3x15 @ 30 Quote Link to comment Share on other sites More sharing options...
KimP Posted January 2, 2009 Author Report Share Posted January 2, 2009 Squat1x8 @ 601x5 @ 901x5 @ 1001x3 @ 1101x3 @ 1201x5 @ 100Skåner STADIG lændenFloorpres fra pins(Hul 3)1x8 @ 601x6 @ 1001x3 @ 1201x3 @ 1301x3 @ 1351x1 @ 1451x1 @ 1551x1 @ 157,5 For tungWide Grip Pullups1x101x6 @ 53x6 @ 7,5DB Incline Rear Laterial Raise1x10 @ 82x10 @ 10DB 30 deg Incline Bænkpres1x8 @ 261x8 @ 322x8 @ 34EZ Preacher Curl5x8 @ 40+ lidt læg Quote Link to comment Share on other sites More sharing options...
KimP Posted January 4, 2009 Author Report Share Posted January 4, 2009 Bænkpres1x15 @ 201x10 @ 502x5 @ 701x5 @ 901x3 @ 1001x3 @ 120 10 cm klods1x1 @ 130 10 cm klodsPå Med Fury str. 42 2. gang jeg kører i den.1x1 @ 150 til 10 cm. klods boom1x1 @ 155 til 5 cm. klods ikke nede1x1 @ 165 Tung ikke nede1x1 @ 180 spotteren pressede den ned det sidste stykke så den ramte brystetPuha det er hårdt med bænktrøjeReverse green band sumo deadlift1x5 @ 901x3 @ 1301x1 @ 1508x1 @ 180Lidt sjov opsæning hvor løftet startede lidt lavere end normalt så man skulle lidt længere ned og hente den end normalt.DB Row1x10 @ 323x10 @ 40Længe sidenSiddende læg4x12 @ 40DB Overhead Triceps extension1x10 @ 243x10 @ 32Lidt fremgang her+ 2 sæt dragon flags Quote Link to comment Share on other sites More sharing options...
KimP Posted January 5, 2009 Author Report Share Posted January 5, 2009 Aktiv restitutionCrosstrainer20 minRomaskine13 min Quote Link to comment Share on other sites More sharing options...
KimP Posted January 8, 2009 Author Report Share Posted January 8, 2009 HSTEr skiftet til sumo dødløft nu, vil ikke løfte konventionelt mere pågund af min skoliose(skæv ryg).Cutter ned i 6-7 uger med HST nu.Sumo Dødløft3x12 @ 100Bænkpres3x12 @ 80Træk til bryst3x12 @ 70Dips3x12Lunges3x12 på hvert ben med 20 i hver håndIncline Curl med håndvægte3x12 @ 14Incline Laterials3x12 @ 10Alt. Renegade Row3x5 @ 8 Quote Link to comment Share on other sites More sharing options...
KimP Posted January 11, 2009 Author Report Share Posted January 11, 2009 SquatOpvarmning3x12 @ 100DB Incline3x12 @ 26Flyers3x12 @ 14Yates Row3x12 @ 80Hyper Extension3x12 @ 10Hase Curl3x12 @ 30DB Shoulder Press1x12 @ 181x12 @ 201x12 @ 22Ez-curl4x12 @ 35Calf Raise4x12 @ 70Technogym Crunches1x12 @ 301x12 @ 351x12 @ 40 Quote Link to comment Share on other sites More sharing options...
KimP Posted January 13, 2009 Author Report Share Posted January 13, 2009 (edited) HSTSumo Dødløft3x12 @ 110Skrå Bænkpres2x12 @ 701x12 @ 60Træk til bryst3x12 @ 75Dips3x12 @ 5Lunges3x12 på hvert ben med 22 i hver håndIncline Curl med håndvægte3x12 @ 16Incline Laterials3x12 @ 12Alt. Renegade Row3x6 @ 9 Edited January 13, 2009 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted January 15, 2009 Author Report Share Posted January 15, 2009 HST8 min Crosstrainer til opvarmningSquatOpvarmning3x12 @ 105DB Incline3x12 @ 28Yates Row3x12 @ 85DB Shoulder Press3x12 @ 24Hase Curl3x12 @ 35Flyers3x12 @ 14Ez-curl3x12 @ 37,5Calf Raise4x12 @ 75Technogym Crunches3x12 @ 45Hyper Extension3x12 @ 10 Quote Link to comment Share on other sites More sharing options...
KimP Posted January 18, 2009 Author Report Share Posted January 18, 2009 HSTSyg fre-lørdag med diarré mm. røg 2½-3 kg af på et døgn Sumo Dødløft3x12 @ 115Bænkpres1x12 @ 801x12 @ 85Træk til bryst3x12 @ 80Dips3x12 @ 10Incline Curl med håndvægte3x12 @ 16+ test af 4 nye technogym maskiner i centret Quote Link to comment Share on other sites More sharing options...
KimP Posted January 28, 2009 Author Report Share Posted January 28, 2009 Ramt af slim i hals og næse den sidste uges tid så ingen træning før i forgårs.Løb6,1 km35 min10,5 km/tVægteSquat1x8 @ 1002x8 @ 11030 deg Incline3x8 @ 32Flyers3x8 @ 16Yates Row3x8 @ 80Leg Curl3x8 @ 25Calf Raise3x8 @ 80EZ Preacher Curl3x8 @ 35DB Overhed Triceps Extension1x8 @ 26, 28 og 30+ 5 min technogym maskinhelvede og 10 min stepper Quote Link to comment Share on other sites More sharing options...
KimP Posted January 30, 2009 Author Report Share Posted January 30, 2009 HSTSumo Dødløft3x8 @ 120Bænkpres2x8 @ 601x8 @ 801x8 @ 87,51x8 @ 90Træk til bryst3x80 @ 80Dips1x82x8 @ 101x8 @ 15Incline Curl med håndvægte3x8 @ 16Technogym Wide Grip Row3x8 @ 50Sissy Squat1x10 1x10 @ 202x10 @ 28Alt. Renegade Row3x5 @ 12Incline Laterials3x8 @ 12 Quote Link to comment Share on other sites More sharing options...
KimP Posted January 31, 2009 Author Report Share Posted January 31, 2009 CardioCrosstrainer30 min. Pyyh jeg svedte Quote Link to comment Share on other sites More sharing options...
KimP Posted February 1, 2009 Author Report Share Posted February 1, 2009 Stadig lidt slim i halsen men cutten går fintHSTSquat1x8 @ 601x8 @ 801x8 @ 1053x8 @ 115 Tror næsten det er en PR30 deg Incline3x8 @ 30Ingen kræfter her idagFlyers1x8 @ 162x8 @ 18Yates Row3x8 @ 85Leg Curl1x8 @ 251x8 @ 302x8 @ 35Calf Raise2x20 @ 60EZ Preacher Curl3x8 @ 401x12 @ 30+ lidt hyperextension og mave Quote Link to comment Share on other sites More sharing options...
KimP Posted February 14, 2009 Author Report Share Posted February 14, 2009 (edited) Lidt sporadisk løb og træning her efter semesterstart.Sidste jeg kan huske er 6,2 km. i torsdags.Begynder så småt at træne lidt squat og dødløft igen på tirsdag for at være klar til bulk igen, samt German Volumen Training Advanced med makkeren. Bliver spændende at køre split, der ikke er noget jeg har gjort voldsomt i.Har tabt mig gennemsnitligt 700 gram om ugen i 6 uger nu så er nede på 82,5 kg. i morgen vægt.Starter nok bulk igen omkring d. 1 Edited February 14, 2009 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted February 14, 2009 Author Report Share Posted February 14, 2009 (edited) HSTHyperextension3x1530 deg Incline1x10 @ 201x5 @ 281x5 @ 301x5 @ 322x5 @ 34Flyers1x8 @ 162x8 @ 18TG Upper Back1x10 @ 454x5 @ 60Leg Extension4x5 @ 80Leg Curl4x5 @ 30Ez Curl1x10 @ 301x10 @ 351x5 @ 401x5 @ 451x12 @ 30Triceps Pushdown3x15 @ 35Squat1x12 @ 201x12 @ 50 Edited February 14, 2009 by KimP Quote Link to comment Share on other sites More sharing options...
Jens A Posted February 14, 2009 Report Share Posted February 14, 2009 Det ser da ret godt ud med træningen Kim :-)Skal du til at bulke nu her? Quote Link to comment Share on other sites More sharing options...
KimP Posted February 16, 2009 Author Report Share Posted February 16, 2009 Løb5,1 km27 min11,3 km/tGav den lidt mere gas end jeg plejer idag.Vil løbe en Coopers test om 14 dage når min Cut ender og vil gerne op på 3 km. Quote Link to comment Share on other sites More sharing options...
KimP Posted February 18, 2009 Author Report Share Posted February 18, 2009 Sumo Dødløft4x5 @ 60Bænkpres1x12 @ 501x5 @ 804x5 @ 92,5Træk til bryst4x5 @ 85Dips1x121x8 @ 153x5 @ 30Lunges 4x5 @ 24Incline Curl med håndvægte4x5 @ 18Alt. Renegade Row3x5 @ 10Incline Laterials4x5 @ 12 Quote Link to comment Share on other sites More sharing options...
Juvic Posted February 18, 2009 Report Share Posted February 18, 2009 Hey..EN cooperstest på 3000m er et rigtig godt resultat...Hvis du kan løbe 3000m på 12 min så vil jeg sige du er i langt over middel form... Kan huske min rekord er omkring de 3300m og det var da jeg var en bette (eller mindre ) pind end idag....Go for IT! Quote Link to comment Share on other sites More sharing options...
KimP Posted February 18, 2009 Author Report Share Posted February 18, 2009 Det ser da ret godt ud med træningen Kim :-)Skal du til at bulke nu her?Ja jeg starter nok om 2 ugers tid!Hvordan går det med dig?Hey..EN cooperstest på 3000m er et rigtig godt resultat...Hvis du kan løbe 3000m på 12 min så vil jeg sige du er i langt over middel form... Kan huske min rekord er omkring de 3300m og det var da jeg var en bette (eller mindre ) pind end idag....Go for IT!Ja man kan godt kalde det lidt af en milepæl for mit vedkommendeMen nu må vi se, når nok ikke så langt hehe Quote Link to comment Share on other sites More sharing options...
KimP Posted February 19, 2009 Author Report Share Posted February 19, 2009 HST30 deg Incline1x10 @ 241x5 @ 324x5 @ 34FlyersGlemte den heltTG Upper Back1x10 @ 454x5 @ 70Leg Extension4x5 @ 80Seated Calf Raise1x12 @ 451x12 @ 804x5 @ 95Leg Curl4x5 @ 35Ez Curl4x5 @ 40Squat1x12 @ 504x5 @ 80TG Shoulder Press2x6 @ 35Hyperextension2x12 Quote Link to comment Share on other sites More sharing options...
Juvic Posted February 22, 2009 Report Share Posted February 22, 2009 Hva så gamle dreng..Skal vi igang med noget fælles GVT snart ?Og den der aften med røø' hvornår skal det være ? Quote Link to comment Share on other sites More sharing options...
KimP Posted March 1, 2009 Author Report Share Posted March 1, 2009 (edited) German Volumen Training AdvancedChest & BackBW: 82 kg. morgenvægtIncline Barbell Press1x20 @ 201x8 @ 5010x5 @ 70Chinups1x8 10x5 @ 7,5Seated Calf Raise10x10 @ 75Dips2x83x8 @ 10Supersættet medDB Row1x8 @ 303x8 @ 40Technogym Upper Back2x12 @ 45Technogym Stomach1x20 @ 301x15 @ 351x10 @ 40God start på nyt program, skal prøve det her split i 2 måneders tid og se hvad kroppensiger til en lidt mere fitness/bodybuilding fremgang. Edited March 2, 2009 by KimP Quote Link to comment Share on other sites More sharing options...
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