mugge Posted July 16, 2015 Author Report Share Posted July 16, 2015 Mit venstre knæ har det rigtigt dårligt. Der er vist dømt løbepause. Hvis det ikke er bedre på mandag, må jeg til lægen. Men det udelukker ikke lidt tilpasset styrketræning. BB bænkpres 5x5x20 kg Milipres 5x5x20kg Good mornings 5x10x20 kg DB biceps curls 3x10x9 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted July 16, 2015 Author Report Share Posted July 16, 2015 (edited) Dobbeltpost Edited July 16, 2015 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted July 18, 2015 Author Report Share Posted July 18, 2015 Milipres 5x5x22,5kg Yates Rows 3x10x40kg BB bænkpres 5x5x22,5kg Hyper extensions 3x10x BW triceps pull Downs i tårn 3x10x10 kg Biceps curls 3x10x8 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted July 20, 2015 Author Report Share Posted July 20, 2015 Milipres 5x5x25kg Yates Rows 6x6x40kg BB bænkpres 5x5x25kg Hyper extensions 3x10x BW triceps pull Downs i tårn 3x10x12,5 kg Biceps curls 3x10x9 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted July 22, 2015 Author Report Share Posted July 22, 2015 (edited) Yates Rows 6x6x42,5kg BB bænkpres 5x5x27,5kg Hyper extensions 3x10xBW+5kg Triceps pull downs i tårn 3x10x12,5 kg DB Biceps curls 3x10x10kg DB Lateral raise 3x10x3 kg Edited July 22, 2015 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted July 25, 2015 Author Report Share Posted July 25, 2015 I går var jeg til læge med min knæskade, og efter at have mærket en masse, kom hun frem til,at det var en overbelastningsskade og jeg skulle holde det i ro nogen tid og træne ved at sidde og løfte benene op i vandret. Good mornings 3x12x22,5 kg Yates Rows 6x6x45kg BB bænkpres 5x5x27,5kg Leg extensions 3x10x5 kg triceps pull Downs i tårn 3x10x15 kg Biceps curls 3x10x10 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted August 6, 2015 Author Report Share Posted August 6, 2015 Hjemkommet efter 10 dages ferie ved Adriaterhavet. 33-34 grader hver dag. Masser af badning. Det går fremad med min knæskade. Nu er det meste moblilitet tilbage. I dag 3 uger efter at skaden opstod. Løbepausen kommer nok til at vare fire uger endnu. Pull ups 2x BW 1xBW 1xBW Godt at komme i gang med det. Yates rows 6x6x45 kg Hyperextensions 3x10xBW+ 10 kg Leg extensions 3x10x5 kg Vandret benpres 3x10x30 kg Pec decs 3x10x15 kg Triceps pull Downs i tårn 3x10x15 kg DB biceps curls 3x10x10 kg Lateral raise 3x10x4 kg Side laterals 3x10x1 kg (godt vægtene findes så små) Quote Link to comment Share on other sites More sharing options...
mugge Posted August 8, 2015 Author Report Share Posted August 8, 2015 Pull ups 3x BW 1xBW Yates rows 6x6x45 kg Good mornings 3x10x22,5 kg Leg extensions 3x10x10 kg Vandret benpres 510x40 kg Pec decs 3x10x20 kg DB biceps curls 3x8x12kg Lateral raise 3x10x4 kg Side laterals 3x10x2kg Quote Link to comment Share on other sites More sharing options...
mugge Posted August 12, 2015 Author Report Share Posted August 12, 2015 (edited) Morgenvægt 82,5 kgPull ups4x BWYates rows6x6x47,5 kgHyperextensions3x10xBW+10 kgVandret benpres5x10x50 kgLeg extensions1x10x15 kgPec decs3x10x20 kgDB biceps curls3x8x12kgLateral raise2x10x4 kgSide laterals2x10x2kg +lidt Gluteus medius træning Edited August 12, 2015 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted August 14, 2015 Author Report Share Posted August 14, 2015 Pull ups 5x BW Yates rows 6x6x47,5 kg Hyperextensions 3x10xBW+10 kg Leg extensions 3x10x15 kg Pec decs 3x10x25 kg DB biceps curls 3x8x12kg Lateral raise 2x10x4 kg Rotato cuff træning 3x15x2kg +lidt Gluteus medius træning Quote Link to comment Share on other sites More sharing options...
mugge Posted August 18, 2015 Author Report Share Posted August 18, 2015 Træning i går Pull ups 4x BW Yates rows 6x6x46 kg Hyperextensions 3x10xBW+10 kg Triceps pull downs i tårn 3x10x20 kg DB biceps curls 3x10x12kg Lateral raise 2x10x5 kg Side laterals 3x10x3 kg Rotato cuff træning 3x10x4kg +lidt Gluteus medius træning Quote Link to comment Share on other sites More sharing options...
mugge Posted August 19, 2015 Author Report Share Posted August 19, 2015 (edited) Pull ups 4x BW Yates rows 6x6x50 kg Good mornings 3x10x25 kg Vandret benpres 5x10x50 kg Triceps pull downs i tårn 3x10x20 kg Pec decs 3x10x25 kg Lateral raise 3x10x5 kg Side laterals 3x10x3kg Rotator cuff øvelse 3x10x5 kg Biceps curls 3x10x12 kg Edited August 21, 2015 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted August 21, 2015 Author Report Share Posted August 21, 2015 Pull ups 4x BW Yates rows 6x6x50 kg Hyperextensions 3x10xBW+10 kg Vandret benpres 5x10x 9 ? Lateral raise 3x10x5 kg Side laterals 3x10x4kg Rotator cuff øvelse 3x10x5 kg Biceps curls 3x10x12,5 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted August 23, 2015 Author Report Share Posted August 23, 2015 (edited) Pull ups 5x BW Yates rows 6x6x50 kg Good mornings 3x10x25 kg Vandret benpres 5x10x60 kg Triceps pull downs i tårn 2x10x20 kg 1x6x 20 kg Pec decs 2x10x25 kg Skulderen brokkede sig lidt. Den øvelse får en pause. Gluteus medialis øvelse 2x10x9 kg Lateral raise 3x10x5 kg Side laterals 3x10x4kg Rotator cuff øvelse 3x10x6 kg Biceps curls 3x12x12 kg Edited August 29, 2015 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted August 26, 2015 Author Report Share Posted August 26, 2015 Pull ups 5x BW Yates rows 6x6x52,5 kg Hyperextensions 3x10xBW+10 kg Vandret benpres 5x10x 10 ? Lateral raise 3x10x6 kg Rotator cuff øvelse 3x10x7 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted August 31, 2015 Author Report Share Posted August 31, 2015 (edited) Der gik lige lidt flere dage uden træning end beregnet. Morgenvægt 82,5kg Pull ups 6x BW Yates rows 6x6x52,5 kg Good mornings 3x10x27,5 kg Vandret benpres 3x10x70 kg Jeg kunne mærke, at jeg skulle skrue ned for volumenknappen Triceps pull downs i tårn 3x10x20 kg Gluteus medialis øvelse 3x10x10 kg Lateral raise 3x10x6 kg Side laterals 3x10x5kg Rotator cuff øvelse 3x10x8 kg Biceps curls 2x8x14 kg Edited August 31, 2015 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted September 2, 2015 Author Report Share Posted September 2, 2015 Pull ups 6x BW Yates rows 6x6x52,5 kg Hyperextensions 2x8xBW+15 kg Vandret benpres 5x10x 11 ? Rotator cuff øvelse 3x10x7,5 kg Side laterals 3x10x5kg Biceps curls 2x8x15 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted September 5, 2015 Author Report Share Posted September 5, 2015 Pull ups 7x BW Yates rows 6x6x52,5 kg Good mornings 3x10x27,5 kg Vandret benpres 3x10x70 kg Triceps pull downs i tårn 3x10x20 kg Gluteus medialis øvelse 2x20x10 kg Lateral raise 3x10x6 kg Side laterals 3x10x5kg Rotator cuff øvelse 3x10x7 kg Biceps curls 3x8x14 kg Nu vil jeg se, om jeg kan starte løb næste week-end Quote Link to comment Share on other sites More sharing options...
mugge Posted September 7, 2015 Author Report Share Posted September 7, 2015 Morgenvægt 82,5 kg Pull ups 6x BW Yates rows 6x6x55 kg Hyperextensions 3x8xBW+15 kg Vandret benpres 3x10x 12 ? Jeg håber snart, at jeg kan begynde at squatte Rotator cuff øvelse 3x10x7,5 kg Laterals 3x10x6 kg Side laterals 3x10x5kg Biceps curls 3x8x15 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted September 9, 2015 Author Report Share Posted September 9, 2015 Pull ups 7x BW Var godt tilfreds med stilen Squat 1x10x20 3x8x 40kg Nu kunne jeg ikke vente længere med at prøve. Knæet tog det fint. Good mornings 3x10x30 kg Yates rows 6x6x55 kg Triceps pull downs i tårn 3x10x22,5 kg Lying leg curls 2x10x34 kg Lateral raise 3x10x6 kg Side laterals 3x10x5kg Rotator cuff øvelse 3x10x7 kg Biceps curls 2x10x14 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted September 11, 2015 Author Report Share Posted September 11, 2015 Pull ups 6x BW Squat 1x10x20 2x8x 40kg 1x3x50 kg Good mornings 3x10x30 kg Yates rows 6x6x55 kg Lateral raise 3x10x6 kg Side laterals 3x10x5kg Rotator cuff øvelse 3x10x7 kg Biceps curls 2x10x14 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted September 11, 2015 Author Report Share Posted September 11, 2015 (edited) Dobbeltpost Edited September 14, 2015 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted September 12, 2015 Author Report Share Posted September 12, 2015 Så oprandt dagen, hvor jeg efter 8 ugers skadespause kunne genoptage løberiet. Safety first, så det blev 3 km om skt. Jørgens Sø men det gik rigtig fint uden brok fra knæet. Quote Link to comment Share on other sites More sharing options...
mugge Posted September 14, 2015 Author Report Share Posted September 14, 2015 Morgenvægt 82,8 kg Pull ups 6x BW 5x BW Konv. dødløft 5x5x60 kg Der skal arbejdes med teknikken. Yates rows 5x5x57,5 kg Rotator cuff øvelse 3x10x7,5 kg Laterals 2x10x7,5 kg Det var for meget af det gode Side laterals 3x10x5kg Quote Link to comment Share on other sites More sharing options...
mugge Posted September 18, 2015 Author Report Share Posted September 18, 2015 Hårde tider på jobbet så kun tid til kort program. Pull ups 6x BW 4x BW konv. dødløft 5x5x 60 kg Yates rows 5x5x57,5 kg Quote Link to comment Share on other sites More sharing options...
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