BoGa Posted April 18, 2008 Author Report Share Posted April 18, 2008 HST - 5 rep - Dag 3Squat2 x 5 @ 135Calf Raise2 x 5 @ 222,5Bænkpres2 x 5 @ 87,5Inc. Bænkpres2 x 5 @ 77,5Dødløft2 x 5 @ 100Front Pulldown2 x 5 @ 75Rows 2 x 5 @ 65Shrugs2 x 5 @ 80Dips2 x 5 @ 70Skulderpres2 x 5 @ 26Lateral Raise2 x 5 @ 12Biceps curl2 x 5 @ 22Crunches 2 x 5 @ BW +12,5 Quote Link to comment Share on other sites More sharing options...
BoGa Posted April 21, 2008 Author Report Share Posted April 21, 2008 HST - 5 rep - Dag 4Squat2 x 5 @ 137,5Calf Raise2 x 5 @ 230Bænkpres2 x 5 @ 90Inc. Bænkpres2 x 5 @ 77,5Dødløft2 x 5 @ 105Front Pulldown2 x 5 @ 75Rows 2 x 5 @ 65Shrugs2 x 5 @ 80Dips2 x 5 @ 72,5Skulderpres2 x 5 @ 26Lateral Raise2 x 5 @ 14Biceps curl2 x 5 @ 22Crunches 2 x 5+ @ BW +12,5 Quote Link to comment Share on other sites More sharing options...
BoGa Posted April 24, 2008 Author Report Share Posted April 24, 2008 HST - 5 rep - Dag 5Squat2 x 5 @ 142,5Calf Raise2 x 5 @ 235Bænkpres2 x 5 @ 92,5Inc. Bænkpres2 x 5 @ 80Dødløft2 x 5 @ 107,5Front Pulldown2 x 5 @ 77,5Rows 2 x 5 @ 70Shrugs2 x 5 @ 80Dips2 x 5 @ 72,5Skulderpres2 x 5 @ 28Lateral Raise2 x 5 @ 14Biceps curl1 x 5 @ 241 x 4 @ 24Crunches 2 x 5+ @ BW +15 Quote Link to comment Share on other sites More sharing options...
BoGa Posted April 25, 2008 Author Report Share Posted April 25, 2008 HST - 5 rep - Dag 6Squat2 x 5 @ 145Calf Raise2 x 5 @ 240Bænkpres2 x 5 @ 95Inc. Bænkpres2 x 5 @ 82,5Dødløft2 x 5 @ 110Front Pulldown2 x 5 @ 80Rows 2 x 5 @ 70Shrugs2 x 5 @ 82,5Dips2 x 5 @ 75Skulderpres2 x 5 @ 28Lateral Raise2 x 5 @ 14Biceps curl1 x 5 @ 241 x 4 @ 24Crunches 2 x 5+ @ BW +15 Quote Link to comment Share on other sites More sharing options...
BoGa Posted April 28, 2008 Author Report Share Posted April 28, 2008 HST - 5 rep - Dag 1Squat2 x 5 @ 135Calf Raise2 x 5 @ 222,5Bænkpres2 x 5 @ 87,5Inc. Bænkpres2 x 5 @ 77,5Dødløft2 x 5 @ 102,5Front Pulldown2 x 5 @ 75Rows 2 x 5 @ 65Shrugs2 x 5 @ 80Dips2 x 5 @ BW+10Skulderpres2 x 5 @ 26Lateral Raise2 x 5 @ 12Biceps curl2 x 5 @ 22Crunches Quote Link to comment Share on other sites More sharing options...
BoGa Posted April 30, 2008 Author Report Share Posted April 30, 2008 HST - 5 rep - Dag 2Squat2 x 5 @ 137,5Calf Raise2 x 5 @ 230Bænkpres2 x 5 @ 90Inc. Bænkpres2 x 5 @ 77,5Dødløft1 x 8 @ 1051 x 5 @ 105Front Pulldown2 x 5 @ 75Rows 2 x 5 @ 65Shrugs2 x 5 @ 82,5Dips2 x 5 @ BW+10Skulderpres2 x 5 @ 26Lateral Raise2 x 5 @ 14Biceps curl2 x 5 @ 22Crunches Quote Link to comment Share on other sites More sharing options...
BoGa Posted May 2, 2008 Author Report Share Posted May 2, 2008 (edited) HST - 5 rep - Dag 3Squat2 x 5 @ 142,5Calf Raise2 x 5 @ 235Bænkpres2 x 5 @ 92,5Inc. Bænkpres2 x 5 @ 80Dødløft2 x 5 @ 107,5Front Pulldown2 x 5 @ 77,5Rows 2 x 5 @ 70Shrugs2 x 5 @ 85Dips2 x 5 @ BW+10Skulderpres2 x 5 @ 28Lateral Raise2 x 5 @ 14Biceps curl2 x 5 @ 24Crunches Edited May 2, 2008 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted May 5, 2008 Author Report Share Posted May 5, 2008 HST - 5 rep - Dag 4Squat2 x 5 @ 145Calf Raise2 x 5 @ 240Bænkpres2 x 5 @ 95Inc. Bænkpres2 x 5 @ 82,5Dødløft2 x 5 @ 110Front Pulldown2 x 5 @ 80Rows 2 x 5 @ 70Shrugs2 x 5 @ 87,5Dips2 x 5 @ BW+12,5Skulderpres2 x 5 @ 28Lateral Raise2 x 5 @ 14Biceps curl2 x 5 @ 24Crunches Quote Link to comment Share on other sites More sharing options...
BoGa Posted May 7, 2008 Author Report Share Posted May 7, 2008 HST - 5 rep - Dag 5Squat2 x 5 @ 147,5Calf Raise2 x 5 @ 245Bænkpres1 x 5 @ 97,51 x 3 @ 97,5Inc. Bænkpres2 x 5 @ 85Dødløft2 x 5 @ 112,5Front Pulldown2 x 5 @ 80Rows 2 x 5 @ 75Shrugs2 x 5 @ 90Dips2 x 5 @ BW+15Skulderpres2 x 5 @ 30Lateral Raise2 x 5 @ 14Biceps curl2 x 5 @ 24Crunches Quote Link to comment Share on other sites More sharing options...
BoGa Posted May 16, 2008 Author Report Share Posted May 16, 2008 (edited) Fik lavet mig en lille omgang max test idag, så jeg er klar til at påbegynde sheiko beginners 1Bænkpres1 x 110 (+)Squat1 x 160Dødløft1 x 155Det hjalp en hel del at der var en ældre herre dernede til at hjælpe mig med at max'e i dødløften, har aldrig været så højt oppe, så det er bare helt kanon ;)(+) betyder jeg nok godt kunne have taget mere, hvis jeg havde haft en spotter, men turde ikke hvis jeg nu skulle faile. Edited May 17, 2008 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted May 17, 2008 Author Report Share Posted May 17, 2008 (edited) Status efter HST, og en uges pause..Bryst: 105,5 -> 108,5Mave: 92,5 -> 93Overarm: 38 -> 38,6Lår: 62,5 -> 64Vægt: ca. 87 -> 91,5Ganske fornuftig fremgang synes jeg, dog ikke så meget på overarmene :/ Edited May 17, 2008 by BoGa Quote Link to comment Share on other sites More sharing options...
Krumborg Posted May 17, 2008 Report Share Posted May 17, 2008 God fremgang Hvor lang tid har din HST varet?Konklusionen må være mere kødløft og curls? Quote Link to comment Share on other sites More sharing options...
BoGa Posted May 19, 2008 Author Report Share Posted May 19, 2008 Sheiko Beginners 1 - Dag 1Bænkpres1 x 5 @ 602 x 4 @ 72,52 x 3 @ 855 x 3 @ 90Squat1 x 5 @ 802 x 5 @ 955 x 5 @ 112,5Bænkpres1 x 6 @ 602 x 6 @ 72,54 x 6 @ 77,5Flies (flat)5 x 10 @ 12Goodmornings (standing)5 x 5 @ 45Barbell curls5 x 5 @ 40Rigtig hård omgang for patværket :] Quote Link to comment Share on other sites More sharing options...
BoGa Posted May 21, 2008 Author Report Share Posted May 21, 2008 (edited) Sheiko Beginners 1 - Dag 2Dødløft1 x 5 @ 77,52 x 5 @ 92,52 x 4 @ 107,54 x 3 @ 117,5Inc. Bænkpres6 x 4 @ 75Dips5 x 5 @ BW + 10Dødløft1 x 5 @ 77,52 x 5 @ 92,52 x 4 @ 107,54 x 3 @ 125Squat Scissors5 x 5 @ 40Abs3 x 10 @ BW + 5Rigtig, rigtig, rigtig led træning, puha. Edited May 21, 2008 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted May 23, 2008 Author Report Share Posted May 23, 2008 Sheiko Beginners 1 - Dag 3Bænkpres1 x 7 @ 601 x 6 @ 651 x 5 @ 72,51 x 4 @ 77,52 x 3 @ 852 x 2 @ 902 x 3 @ 851 x 4 @ 77,51 x 6 @ 72,51 x 8 @ 651 x 10 @ 60Dumbell flies5 x 10 @ 12Squat1 x 5 @ 802 x 4 @ 952 x 3 @ 112,55 x 3 @ 120French Pres5 x 10 @ 30Barbell curls5 x 10 @ 35Goodmornings (standing)5 x 5 @ 50 Quote Link to comment Share on other sites More sharing options...
BoGa Posted May 26, 2008 Author Report Share Posted May 26, 2008 Sheiko Beginners 1 - Dag 4Squat1 x 5 @ 802 x 4 @ 952 x 3 @ 112,55 x 2 @ 127,5Bænkpres1 x 5 @ 601 x 4 @ 72,52 x 3 @ 856 x 2 @ 95Dumbell flies5 x 10 @ 14Pushups5 x 10 @ BWSquat1 x 3 @ 87,51 x 3 @ 1054 x 3 @ 120Dumbell curls2 x 10 @ 163 x 10 @ 14Goodmornings (standing)5 x 5 @ 60 Quote Link to comment Share on other sites More sharing options...
BoGa Posted May 28, 2008 Author Report Share Posted May 28, 2008 Sheiko Beginners 1 - Dag 5Dødløft til knæ1 x 4 @ 77,52 x 4 @ 92,54 x 4 @ 107,5Bænkpres1 x 5 @ 602 x 5 @ 72,55 x 4 @ 85Dødløft1 x 4 @ 77,51 x 4 @ 92,52 x 3 @ 107,55 x 3 @ 117,5Squat Scissors2 x 5 @ 62,53 x 5 @ 60Barbell Curls5 x 8 @ 40 Quote Link to comment Share on other sites More sharing options...
BoGa Posted May 31, 2008 Author Report Share Posted May 31, 2008 Sheiko Beginners 1 - Dag 6Squat1 x 4 @ 801 x 4 @ 952 x 3 @ 112,56 x 3 @ 120Bænkpres1 x 6 @ 601 x 5 @ 72,52 x 4 @ 852 x 3 @ 902 x 2 @ 951 x 4 @ 901 x 5 @ 851 x 6 @ 72,51 x 7 @ 60Dumbell flies5 x 10 @ 14Triceps5 x 10 @ 12Squat1 x 3 @ 87,51 x 3 @ 1054 x 2 @ 120Goodmornings (seated)5 x 5 @ 40 Quote Link to comment Share on other sites More sharing options...
BoGa Posted June 3, 2008 Author Report Share Posted June 3, 2008 Sheiko Beginners 1 - Dag 7Squat1 x 5 @ 802 x 4 @ 952 x 3 @ 112,55 x 3 @ 127,5Bænkpres1 x 5 @ 601 x 4 @72,52 x 3 @ 855 x 3 @ 95Dumbell flies5 x 10 @ 16Pushups5 x 10 @ BWSquat1 x 5 @ 801 x 5 @ 955 x 5 @ 112,5Dumbell curls5 x 8 @ 16Måtte skippe goodmornings, da jeg mistænker den for at være årsag til at jeg har fået ondt i lænden :( Quote Link to comment Share on other sites More sharing options...
BoGa Posted June 4, 2008 Author Report Share Posted June 4, 2008 Sheiko Beginners 1 - Dag 8Dødløft til knæ1 x 4 @ 77,51 x 4 @ 92,52 x 4 @ 107,54 x 4 @ 117,5Bænkpres1 x 6 @ 601 x 5 @ 72,52 x 4 @ 852 x 3 @ 902 x 2 @ 952 x 3 @ 901 x 4 @ 851 x 5 @ 77,51 x 6 @ 72,51 x 7 @ 951 x 8 @ 60Dumbell flies5 x 10 @ 16Dødløft1 x 5 @ 92,52 x 5 @ 107,52 x 4 @ 1252 x 3 @ 125Squat scissors5 x 5 @ 60Crunches3 x 10 @ BW+5Kunne ikke klare de 4 x 4 på 125 i dødløft til sidst, er jo også meningen at de skal tages fra boxes, men har jeg ikke mulighed for. Jeg skal dog lige love for at det var hårdt ! :D Quote Link to comment Share on other sites More sharing options...
BoGa Posted June 6, 2008 Author Report Share Posted June 6, 2008 Sheiko Beginners 1 - Dag 9Bænkpres1 x 5 @ 601 x 4 @ 72,52 x 3 @ 855 x 2 @ 95Squat1 x 5 @ 801 x 5 @ 952 x 5 @ 112,55 x 4 @ 120Bænkpres1 x 6 @ 602 x 6 @ 72,54 x 6 @ 77,5Dumbell flies5 x 10 @ 16Barbell curls3 x 10 @ 402 x 8 @ 40Goodmornings5 x 5 @ 50 Quote Link to comment Share on other sites More sharing options...
BoGa Posted June 9, 2008 Author Report Share Posted June 9, 2008 Sheiko Beginners 1 - Dag 10Squat1 x 5 @ 801 x 4 @ 952 x 3 @ 112,55 x 3 @ 127,53 x 2 @ 135Bænkpres1 x 5 @ 601 x 4 @ 72,52 x 3 @ 855 x 3 @ 95Dumbell flies5 x 10 @ 18Dips5 x 8 @ BW+5kgSquat1 x 5 @ 801 x 4 @ 952 x 3 @ 112,54 x 2 @ 127,5Goodmornings5 x 5 @ 60 Quote Link to comment Share on other sites More sharing options...
BoGa Posted June 11, 2008 Author Report Share Posted June 11, 2008 Sheiko Beginners 1 - Dag 11Bænkpres1 x 5 @ 601 x 4 @ 72,52 x 3 @ 852 x 3 @ 953 x 2 @ 102,5Dødløft1 x 4 @ 77,51 x 4 @ 92,52 x 3 @ 107,52 x 3 @ 1253 x 2 @ 132,5Bænkpres1 x 5 @ 651 x 5 @ 77,54 x 4 @ 90Dumbell flies5 x 10 @ 16Dumbell curls5 x 10 @ 16Abs Quote Link to comment Share on other sites More sharing options...
BoGa Posted June 13, 2008 Author Report Share Posted June 13, 2008 Sheiko Beginners 1 - Dag 12Squat1 x 5 @ 801 x 4 @ 952 x 3 @ 112,56 x 3 @ 127,5Bænkpres1 x 5 @ 601 x 5 @ 72,55 x 5 @ 85Dumbell flies5 x 10 @ 18Dips5 x 8 @ BW+5Goodmornings5 x 5 @ 60Abs3 x 10 @ BW+5 Quote Link to comment Share on other sites More sharing options...
BoGa Posted June 16, 2008 Author Report Share Posted June 16, 2008 Deload dag 1 (5 x 3 @ 60%)Squat5 x 3 @ 95Bænkpres5 x 3 @ 72,5Dødløft5 x 3 @ 92,5 Quote Link to comment Share on other sites More sharing options...
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