Nygren Posted September 14, 2006 Author Report Share Posted September 14, 2006 UGE 7 DAG 1Torsdag 14/9Squat:3 x 3 @ 120 kgBenchpress:3 @ 90, 102½, 112½ kgRows:3 @ 70, 80, 90 kgDips:5 @ 10, 15, 25 kgIncline Sit-Ups:10 @ ?, ? kg Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 16, 2006 Author Report Share Posted September 16, 2006 UGE 7 DAG 2Lørdag 16/9Deadlift:3 x 3 @ 155 kgIncline Benchpress:3 x 3 @ 85 kgChins:4 x 4 @ 10 kgMilitary Press:1 x 8 @ 50 kg Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 18, 2006 Author Report Share Posted September 18, 2006 UGE 7 DAG 3Mandag 18/9Squat:3 @ 105, 115, 130 kgBenchpress:3 x 3 @ 107,5 kgRows:3 @ 85 kgEZ-Curls:2 x 5 @ 45 kgTriceps Pulldowns:2 x 8 @ 65 kg Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 21, 2006 Author Report Share Posted September 21, 2006 UGE 8 DAG 1Torsdag 21/9Squat:3 x 3 @ 125 kgBenchpress:3 @ 92½, 105 kg2 @ 115 kg - FAILED de 3 reps. Var SÅ tæt på...Rows:3 @ 72½, 82½, 92½ kgDips:4 x 5 @ 20 kgIncline Situps:2 x 10 @ ? kg Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 23, 2006 Author Report Share Posted September 23, 2006 UGE 8 DAG 2Lørdag 23/9Deadlift:3 x 3 @ 160 kgIncline Benchpress:3 x 3 @ 87,5 kgChins:4 x 4 @ 10 kg Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 26, 2006 Author Report Share Posted September 26, 2006 UGE 8 DAG 3Tirsdag 26/9Squat:3 @ 110, 120, 135 kgBenchpress:3 x 3 @ 110 kg - I alle sæt sænker jeg første rep utroligt langsomt og bruger en masse kræfter. Prøver forgæves at rette teknikken og sænke hurtigereRows:3 x 3 @ 90 kgDumbell Curls:2 x 8 @ 20,7 kgTriceps Pushdowns:2 x 8 @ 70 kg Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 28, 2006 Author Report Share Posted September 28, 2006 (edited) UGE 9 DAG 1Torsdag 28/9Squat:3 x 3 @ 130 kgBenchpress:3 @ 92½, 105, 115 kg 3 REP PR!!Rows:3 @ 75, 85, 95 kgDips:4 @ 5 @ 25 kgIncline Twisted-Situps:2 x 14 @ 4 kg Edited September 28, 2006 by Nygren Quote Link to comment Share on other sites More sharing options...
Nygren Posted October 1, 2006 Author Report Share Posted October 1, 2006 (edited) UGE 9 DAG 2Søndag 1/10Dødløft:3 x 3 @ 165 kgSkulle lige lidt naivt prøve en 200 kg (+10 kg PR) og fandme om det ikke lykkedes:1 x 1 @ 200 kg PR !Incline Benchpress:3 x 3 @ 90 kgChins:3 x 3 @ 15 kgIncline Sit-Ups:2 x 10 @ 4 kgPreacher Dumbell Curls:2 x 8 @ 16,2 kg Edited October 1, 2006 by Nygren Quote Link to comment Share on other sites More sharing options...
MaxPower Posted October 1, 2006 Report Share Posted October 1, 2006 PR i både pat og død på samme uge - slet ikke dårligt Quote Link to comment Share on other sites More sharing options...
Nygren Posted October 2, 2006 Author Report Share Posted October 2, 2006 PR i både pat og død på samme uge - slet ikke dårligt Takker. Første cyklus af Bill Starr må siges at have været en succes. Kan vist lige nå en tur mere inden jul Quote Link to comment Share on other sites More sharing options...
Nygren Posted October 3, 2006 Author Report Share Posted October 3, 2006 UGE 9 DAG 3Tirsdag 3/10Squat:3 x 3 @ 135 kg1 x 1 @ 150 kg PR !!Benchpress:3 x 3 @ 110 kgRows:3 x 3 @ 90 kgMaxpower kom forbi midt i træningen og der blev kæbet en del Desværre forlader MP os snart til fordel for job i Jylland . Tak for hans indsats til at gøre JernGrotten til et fedt sted at træne :4thumbup: Quote Link to comment Share on other sites More sharing options...
Nygren Posted October 10, 2006 Author Report Share Posted October 10, 2006 Bill Starr - Cyclus IIUge 1 Dag 1Tirsdag 10/10Squat:5 x 5 @ 105 kgBenchpress:5 @ 75, 80, 85, 90, 95 kgRows:5 @ 55, 60, 65, 70, 75 kgLidt hårdt at komme i gang med volumen igen efter 5 uger med 3x3 Quote Link to comment Share on other sites More sharing options...
Nygren Posted October 17, 2006 Author Report Share Posted October 17, 2006 Uge 1 Dag 2Tirsdag 17/10Squat:5 x 5 @ 95 kgDeadlift:5 x 5 @ 140 kgMilitary:5 x 5 @ 50 kgLats Pulldowns:3 x 8 @ 125 pundIncline Sit-Ups:3 x 10 @ (2. største sæk)Preachers Curls:8, 6 @ 32,5 kg Quote Link to comment Share on other sites More sharing options...
Nygren Posted October 20, 2006 Author Report Share Posted October 20, 2006 Uge 1 Dag 3Fredag 20/10Squat:5 @ 85, 90, 100, 110, 115 kgBenchpress:5 x 5 @ 90 kgRows:5 x 5 @ 70 kgDips:3 x 8 @ 10 kgEZ-Curls:3 x 8 @ 40 kgStanding Calves:3 x 15 @ 25 kg Quote Link to comment Share on other sites More sharing options...
Nygren Posted October 23, 2006 Author Report Share Posted October 23, 2006 Uge 2 Dag 1Mandag 23/10Squat:5 x 5 @ 115 kgBenchpress:5 @ 80, 85, 90, 95, 100 kgRows:5 @ 60, 70, 70, 75, 80 kgDesværre ikke tid til hypers og beachwork... Quote Link to comment Share on other sites More sharing options...
Nygren Posted November 1, 2006 Author Report Share Posted November 1, 2006 Uge 2 Dag 2Onsdag 1/11Squat:5 x 5 @ 100 kgDeadlift:5 x 5 @ 150 kgMilitary:5 x 5 @ 52,5 kgLats Pulldowns:3 x 8 @ 137,5 pundIncline Curls:2 x 8 @ 16,2 kg+3 sæt mave Quote Link to comment Share on other sites More sharing options...
Nygren Posted November 6, 2006 Author Report Share Posted November 6, 2006 Uge 2 Dag 3Mandag 6/11Squat:5 @ 95, 100, 110, 115, 125 kgBenchpress:5 x 5 @ 95 kg - God teknik og sænker den med tilpas fart. Håber det fortsætter ved de kommende tunge løft!!Rows:5 x 5 @ 75 kgDips:2 x 8 @ 15 kg1 x 5 @ 15 kg - Energien var helt væk i 3. sæt.Barbell Curls:2 x 8 @ 40 kg1 x 7 @ 40 kg Quote Link to comment Share on other sites More sharing options...
Nygren Posted November 9, 2006 Author Report Share Posted November 9, 2006 UGE 3 DAG 1Torsdag 9/11:Squat:5 x 5 @ 122,5 kgBenchpress:5 @ 80, 90, 95, 100 kg4 @ 107,5 kg -failede den 5. gentagelse. Skuffende.Rows:5 @ 65, 70, 75, 80, 85 kg Quote Link to comment Share on other sites More sharing options...
MaxPower Posted November 9, 2006 Report Share Posted November 9, 2006 Du har da fået skruet lidt op for volumen har du ikke? Synes ikke jeg kan huske du har lavet mere end 10-12 sæt normalt Quote Link to comment Share on other sites More sharing options...
Nygren Posted November 11, 2006 Author Report Share Posted November 11, 2006 Du har da fået skruet lidt op for volumen har du ikke? Synes ikke jeg kan huske du har lavet mere end 10-12 sæt normalt ha ha... jo du har da lidt ret, der er kommet lidt flere sæt på. Nogen gange når jeg da helt op på 20 :4thumbup: Quote Link to comment Share on other sites More sharing options...
Nygren Posted November 12, 2006 Author Report Share Posted November 12, 2006 UGE 3 DAG 2Søndag 12/11:Squat:5 x 5 @ 105 kgDeadlift:1 x 5 @ 162,5 kg2 x 4 @ 162,5 kg -Må hellere gå efter 5 x 5 x 160 næste gang!Military Press:5 x 5 @ 55 kgLats Pulldowns:3 x 8 @ 150 pundIncline Curls:3 x 8 @ 16,2 kg+lidt mave Quote Link to comment Share on other sites More sharing options...
Nygren Posted November 14, 2006 Author Report Share Posted November 14, 2006 (edited) UGE 3 DAG 3Tirsdag 14/11:Squat:5 @ 100, 110, 115, 125, 132½ kg 5 Reps PR!Benchpress:5 x 5 @ 100 kgRows:5 x 5 @ 77½ kgBarbell Curls:1 x 8 @ 40 kg-Desværre skulle jeg fange bussen, så det blev kun til et sæt beachwork! Edited November 14, 2006 by Nygren Quote Link to comment Share on other sites More sharing options...
Nygren Posted November 18, 2006 Author Report Share Posted November 18, 2006 UGE 5 DAG 1Squat:3 x 3 @ 125 kgBenchpress:3 @ 90, 100, 107½ kgRows:3 @ 70, 80, 90 kgDB Benchpress:3 x 8 @ 31,2 kgBB Curls:3 x 8 @ 40 kgIncline Sit-Ups:3 x 10 @ 5 kgTriceps Pulldowns:1 x 8 @ 50 kg2 x 8 @ 60 kg Quote Link to comment Share on other sites More sharing options...
Nygren Posted November 21, 2006 Author Report Share Posted November 21, 2006 UGE 5 DAG 2Tirsdag 21/11Deadlift:En rodet blanding der endte i et missed maxforsøg....:1 @ 175 kg1 @ 190 kg1 @ 220 kg - FAIL -Tak til de omkring 6-8 mennesker der heppede på mig! Desværre var troen der ikke og selv om der var god fart i 1. tredjedel af løftet ville den ikke længere op. Men tæt på og så endda +20 kg over mit max! Med den rette indstilling vil jeg tro de 210-215 kg er der allerede. Prøver igen inden nytår 2 x 1 @ 170 kgMilitary Press:3 x 3 @ 55 kgLats. Pulldowns:1 x 5 @ 70 kg4 x 5 @ 75 kgDumbell Curls:1 x 6 @ 20,7 kg2 x 5 @ 24,3 kg Quote Link to comment Share on other sites More sharing options...
Nygren Posted November 23, 2006 Author Report Share Posted November 23, 2006 UGE 5 DAG 3Torsdag 23/11Squat:3 @ 105, 120, 130 kgBenchpress:3 x 3 @ 102,5 kgRows:3 x 3 @ 80 kgDips:5 x 5 @ 15 kgEZ-Curls:3 x 8 @ 40 kgCable Crossover:2 x 8 @ 25 kg1 x 10 @ 25 kg Quote Link to comment Share on other sites More sharing options...
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