Nygren Posted May 17, 2005 Author Report Share Posted May 17, 2005 MANDAG 16/5RBB:Squat:5 x 2 @ 100 kgDyn. Deadlift:<1½ min. pause mellem løft1 x 1 @ 130 kg5 x 1 @ 135 kgChins:1 x 72 x 6Seated Rows:1 x 8 @ 70 kg-Fik en kæmpe forskrækkelse da carabinen mellem wire og greb gik i stykker. Et kæmpe brag og jeg lå med benene lige i vejret og et løst greb i hænderne. Alle gloede forskrækket ned på mig. Lidt pinligt..........Fik samlet mig og fortsatte træningen......:2 x 8 @ 80 kgBarbell Curls:2 x 10 @ 30 kg1 x 9 @ 30 kgDumbell Curls:2 x 6 @ 20 kgWide-Grip Pulldown:1 x 10 @ 50 kg1 x 8 @ 60 kgStanding Calves:3 sæt med ca. 15 gentagelser Quote Link to comment Share on other sites More sharing options...
Nygren Posted May 17, 2005 Author Report Share Posted May 17, 2005 (edited) TIRSDAG 17/5BST:Benchpress:3 x 3 @ 100 kgIncline Benchpress:1 x 5 @ 70 kg2 x 4 @ 75 kgDumbell Benchpress:1 x 7 @ 35 kg1 x 8 @ 35 kgMilitary:3 x 6 @ 50 kgCG Benchpress:4 x 6 @ 70 kgPrikken over i'et var lige en ½ liter sødmælk med 2 scoops proteinpulver. Vil lige gaine nogle kg over sommeren :4mewantfood: Edited May 17, 2005 by Nygren Quote Link to comment Share on other sites More sharing options...
Nygren Posted May 21, 2005 Author Report Share Posted May 21, 2005 FREDAG 20/5Benchpress:5 x 1 @ 100 kg1 x 1 @ 102,5 kg2 x 1 @ 105 kg- starter med 102,5 næste gang 2 x 5 @ 82,5 kg3 x 5 @ 85 kgShrugs:1 x 8 @ 30 kg1 x 6 @ 35 kg1 x 5 @ 40 kg- Ny i denne øvelse; skal lige pejles ind på en vægt !CG Benchpress:3 x 8 @ 60 kg- Lav vægt, men var lidt mærket af den høje volumen i alm. bænk.DB Curls:2 x 8 @ 20 kgsupersettet medCable side bends:1 x 10 @ 30 kg1 x 10 @ 40 kg- Nåede aldrig rigtig i gang fordi vagten kom Quote Link to comment Share on other sites More sharing options...
Nygren Posted May 22, 2005 Author Report Share Posted May 22, 2005 SØNDAG 22/5Squat:8 x 1 @ 120 kg5 x 5 @ 90 kg ( kun 75% af singles, skal op på 80% )Incline Benchpress:3 x 8 @ 60 kgSeated Cable Rows:1 x 5 @ 80 kg1 x 5 @ 85 kg1 x 5 @ 90 kg1 x 5 @ 95 kg1 x 5 @ 100 kgDips:3 x 8 @ BW+ 2 sæt mave Quote Link to comment Share on other sites More sharing options...
Nygren Posted May 26, 2005 Author Report Share Posted May 26, 2005 TORSDAG 26/5Da centeret snart holder lukket i EN HEL MÅNED :4ranting: ,skulle formen lige testet i dødløft...Deadlift:1 x 1 @ 140 kg 1 x 1 @ 160 kgFøltes "let" og nu var det alt eller intetGammel rekord: 1 x 172,5 kg1 x 180 kg PR Men så var energien også brugt og resten af dagen var under niveau !Military Press:4 x 5 @ 50 kgChins:3 x 4 @ BWDB Curls:2 x 6 @ 20 kgCable Crunches:1 x 12 @ Blok71 x 12 @ Blok8 Quote Link to comment Share on other sites More sharing options...
Nygren Posted May 28, 2005 Author Report Share Posted May 28, 2005 LØRDAG 28/5Benchpress:5 x 1 @ 102,5 kg1 x 1 @ 105 kg1 x 1 @ 107,5 kg1 x 1 @ 110 kg1 x 5 @ 80 kg1 x 5 @ 82,5 kg1 x 5 @ 85 kg1 x 5 @ 87,51 x 5 @ 90 kgBarbell Shrugs:2 x 5 @ 70 kg1 x 5 @ 75 kg1 x 5 @ 80 kg1 x 5 @ 90 kgBarbell Curls:2 x 10 @ 30 kg....lidt mave Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 8, 2005 Author Report Share Posted July 8, 2005 Alternativ HypertrofiUGE 1, DAG 1 - BSTFredag 8/7:Efter 1½ måneds tvungen deconditioning pga. renovering af motionscenteret, er jeg endelig tilbage. Min nye cyclus af TJ's alternativ hypertrofi er med enkelte modifikationer.I dødløft kører jeg kun singles med progression efter dagsform og mellem 5 og 12 sæt.Dagens træning:Benchpress:10 x 1 x 85 kg ( 30-40 sek. pause )5 x 5 x 75 kg ( 1-2 min. pause )DB shoulder press:1 x 8 x 12 kg3 x 8 x 14 kgDips:2 x 8 x BW1 x 7 x BW :(Incline twisting situps2 x MaxDiverse:Så skulle lidt af de nye udstyr prøves. Jeg er faldet for en ny brystmaskine og en ny chins/dips maskine med mulighed for ass. weight. Skal implementeres i mit program. Også flere nye rygmaskiner skal have en plads i mit program.Der er helt sikkert DOMS resten af weekenden....... Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 9, 2005 Author Report Share Posted July 9, 2005 Alternativ HypertrofiUGE 1, DAG 2 - RBBLørdag 9/7:Squat:6 x 1 x 100 kg2 x 5 x 80 kg-Helt udbrændt, skulle ikke tro mit max er på 135 kg. Må nok starte på 90/80 næste gangAss. Chins:2 x 8 x -16 pundSeated Rows (ny):2 x 8 x 30 kgBarbell Curls:3 x 8 x 30 kgStanding Calves:2 x 16 x 24 blokkeSmith Shrug:2 x 8 x 40 kgCardio:10 min. let cardio level 5 Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 11, 2005 Author Report Share Posted July 11, 2005 (edited) Alternativ HypertrofiUGE 1, DAG 3 - BSTMandag 11/7:Military:10 x 1 x 50 kg5 x 5 x 42½ kgIncline Benchpress:3 x 8 x 50 kgDB Benchpress:3 x 8 x 22 kgCG Benchpress:2 x 8 x 40 kg2 x 8 x 45 kgIncline Crunches:1 x 12 x Niveau 11 x 12 x Niveau 21 x 10 x Niveau 2Motionscykel:5 min. opvarmning15 min. Fitness interval Level 55 min. nedkøling Edited July 11, 2005 by Nygren Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 13, 2005 Author Report Share Posted July 13, 2005 (edited) Alternativ HypertrofiUGE 1, DAG 4 - RBBTirsdag 12/7:Dødløft:5 x 1 x 130 kgAss. Chins:3 x 8 x -24 pundSeated Rows:2 x 8 x 45 kgDB Curls:3 x 8 x 14 kgLæg:3 x 16 x ~Blok20+70 kgMotionscykel:15 min. Fitnessinterval Level 7 Edited July 13, 2005 by Nygren Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 15, 2005 Author Report Share Posted July 15, 2005 Alternativ HypertrofiUGE 2, DAG 1 - BSTFredag 15/7:Benchpress:10 x 1 x 87,5 kg5 x 5 x 77,5 kgDB Shoulderpress:3 x 8 x 16 kgDips:3 x 8 x BWChest Press:1 x 8 x 40 kg1 x 8 x 50 kg1 x 8 x 60 kg- 3 sæt med 55 kg næste gangIncline Crunches:2 x 8 Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 16, 2005 Author Report Share Posted July 16, 2005 Alternativ HypertrofiUGE 2, DAG 2 - RBBLørdag 16/7:Squat:10 x 1 x 95 kg5 x 5 x 85 kgSeated Rows:3 x 8 x 70 kgAss. Pull-Ups:3 x 8 x -70 pundBarbell Curls:3 x 8 x 32,5 kgShrugs:3 x 8 x 60 kgStanding Calves:Fik ikke noteret vægten !Cardio:15 min. Fitness Cardio Program level 6 Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 20, 2005 Author Report Share Posted July 20, 2005 Alternativ HypertrofiUGE 2, DAG 3 - BSTOnsdag 20/7:Military:10 x 1 x 52,5 kg5 x 5 x 45 kgIncline Benchpress:3 x 8 x 52,5 kgDB Benchpress:3 x 8 x 24 kgCG Benchpress:3 x 8 x 47,5 kgCardio:15 min. cardio cykling niveau 6 Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 21, 2005 Author Report Share Posted July 21, 2005 Alternativ HypertrofiUGE 2, DAG 4 - RBBTorsdag 21/7:Dødløft:5 x 1 x 150 kg ( 3-5 mins pause mellem sæt )Chins:8 x 3 x BWSeated Rows:3 x 8 x 45 kgDumbell Curls:3 x 8 x 16 kgStanding Calves:1 x 16 x Blok 20 + 50 kg1 x 16 x Blok 23 + 65 kg1 x 12 x Blok 23 + 65 kgCardio:17 min. fitnessinterval level 6 Quote Link to comment Share on other sites More sharing options...
Soulfly Posted July 24, 2005 Report Share Posted July 24, 2005 HejDet går sgu da godt med dødløft Du er da blevet helt vild med de nye cykler hva'?Læs nu ikke for meget i din bog mens du træner Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 24, 2005 Author Report Share Posted July 24, 2005 Det går sgu da godt med dødløftJo tak; styrken er kommet ganske godt igen i dødløft efter den lange pause fra træningen. Modsat squat hvor jeg er blevet en svækling.Du er da blevet helt vild med de nye cykler hva'?Ja rart lige at få lidt sved på panden. Du burde prøve det Alternativ HypertrofiUGE 3, DAG 1 - BSTSøndag 24/7:Benchpress:10 x 1 x 90 kg5 x 5 x 80 kgDB Shoulderpress:3 x 8 x 18 kgDips:3 x 8 x BWChest Press:3 x 8 x 60 kgIncline Crunches:2 x 8 x Niveau6Cardio:20 min. cardio cykling niveau 6 Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 25, 2005 Author Report Share Posted July 25, 2005 Alternativ HypertrofiUGE 3, DAG 2 - RBBMandag 25/7:Squat:10 x 1 x 97,5 kg5 x 5 x 87,5 kgSeated Rows:3 x 8 x 70 kgAss. Pullups:3 x 8 x -52 pundBarbell Curls:3 x 8 x 35 kgShrugs:3 x 8 x 70 kgCardio:20 min. interval cykling niveau 7 Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 27, 2005 Author Report Share Posted July 27, 2005 (edited) Alternativ HypertrofiUGE 3, DAG 3 - BSTOnsdag 27/7:Military Press:10 x 1 x 52,5 kg1 x 5 x 42,5 kg5 x 5 x 47,5 kgIncline Benchpress:1 x 8 x 50 kgIncline Smith Benchpress:2 x 8 x 70 kgDumbell Benchpress:3 x 8 x 28 kgClose Grip Benchpress:3 x 8 x 50 kgIncline Crunches:1 x 10 x Level 61 x 8 x Level 6Cardio:20 min. cardio cykling niveau 7( startede 3 min på niveau 9 men det var lidt for meget og gik hurtigt ned på 7 :-( ) Edited July 27, 2005 by Nygren Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 28, 2005 Author Report Share Posted July 28, 2005 Alternativ HypertrofiUGE 3, DAG 4 - RBBTorsdag 28/7:Dødløft:2 x 1 x 140 kg1 x 1 x 150 kg1 x 1 x 170 kgTroede lidt naivt på et maxforsøg da de 170 var nemme..:1 x 1 x 185 kg -FAILTilbage til lidt lettere:1 x 1 x 150 kgChins:8 x 4 x BWSeated Rows:3 x 8 x 45 kgDumbell Curls:3 x 8 x 18 kgHavde så travlt med at snakke med bla. "Soulfly", at jeg glemte at træne læg !!Cardio:20 min. intervel niveau 8 Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 31, 2005 Author Report Share Posted July 31, 2005 Alternativ HypertrofiUGE 4, DAG 1 - BSTLørdag 30/7:Benchpress:10 x 1 x 92,5 kg5 x 5 x 82,5 kgDB Shoulderpress:3 x 8 x 20 kgDips:5 x 5 x BWChest Press:2 x 8 x 70 kg2 x 8 x 75 kgIncline Abs:2 x 10 x hul6Cardio:12 min. interval niveau 9 Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 31, 2005 Author Report Share Posted July 31, 2005 (edited) Alternativ HypertrofiUGE 4, DAG 2 - RBBSøndag 31/7:Squat:10 x 1 x 105 kg5 x 5 x 90 kgSeated Rows:3 x 8 x 70 kgBarbell Curls:4 x 5 x 40 kgBarbell Shrugs:3 x 5 x 75 kgCalves:2 x 14 x Blok23Cardio:15 min. interval niveau 8 Edited July 31, 2005 by Nygren Quote Link to comment Share on other sites More sharing options...
Nygren Posted August 2, 2005 Author Report Share Posted August 2, 2005 Alternativ HypertrofiUGE 4, DAG 3 - BSTTirsdag 2/8:Military Press:10 x 1 x 55 kg5 x 5 x 47,5 kgIncline Smith Benchpress:3 x 8 x 60 kg- Føltes tung efter militaryDB Benchpress:3 x 8 x 30 kg1 x 10 x 30 kgClose Grip Benchpress:1 x 8 x 55 kg1 x 8 x 60 kg1 x 6 x 65 kg Quote Link to comment Share on other sites More sharing options...
Nygren Posted August 6, 2005 Author Report Share Posted August 6, 2005 (edited) Alternativ HypertrofiUGE 5, DAG 1 - BSTFredag 5/8:Benchpress:10 x 1 x 95 kg5 x 5 x 85 kgDB Shoulder Press:3 x 8 x 24 kgDips:1 x 10 x 10 kg2 x 5 x 20 kgChest Press:3 x 8 x 75 kgDiverse:Lidt mave og latsCardio:Cykel 10 mins. interval level10 Edited August 6, 2005 by Nygren Quote Link to comment Share on other sites More sharing options...
Nygren Posted August 6, 2005 Author Report Share Posted August 6, 2005 Alternativ HypertrofiUGE 5, DAG 2 - RBBLørdag 6/8:Dødløft:10 x 1 x 130 kgChins:8 x 3DB Curls:3 x 6 x 20 kg-En lidt tam omgang Quote Link to comment Share on other sites More sharing options...
Nygren Posted August 8, 2005 Author Report Share Posted August 8, 2005 Alternativ HypertrofiUGE 5, DAG 3 - BSTMandag 8/8:Military Press:10 x 1 x 55 kg5 x 5 x 50 kgDumbell Benchpress:1 x 5 x 34 kg1 x 5 x 36,5 kg1 x 5 x 39 kg1 x 6 x 41,5 kg PR !CG Benchpress:1 x 5 x 80 kg - lige tung nok5 x 5 x 70 kgCable Side Bends:2 x 8 x 60 kgSpeciel Abs. Crunch:2 x 14 x BWCardio:Cykel 15 mins interval niveau 8 Quote Link to comment Share on other sites More sharing options...
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