BoGa Posted October 9, 2008 Author Report Share Posted October 9, 2008 HST - 15 rep - dag 4Squat2 x 15 @ 90Calf Raise2 x 15 @ 125Bænkpres1 x 15 @ 651 x 12 @ 65Inc. DB bænkpres2 x 12 @ 18Dødløft2 x 15 @ 72,5Chinups2 x 12 @ 62,5Bent over Rows2 x 13 @ 24Shrugs2 x 15 @ 62,5Dips1 x 15 @ BW1 x 11 @ BWSkulderpres2 x 12 @ 18Lateral Raise2 x 15 @ 8Dumbell Curls2 x 12 @ 14Crunch machine2 x 15 @ 45 Quote Link to comment Share on other sites More sharing options...
BoGa Posted October 13, 2008 Author Report Share Posted October 13, 2008 HST - 10 rep - dag 1Squat2 x 10 @ 107,51 x 9 @ 107,5Calf Raise3 x 10 @ 200Bænkpres1 x 10 @ 77,51 x 9 @ 77,51 x 8 @ 77,5Inc. bænkpres3 x 10 @ 60Dødløft2 x 10 @ 851 x 9 @ 85Chinups2 x 10 @ 72,51 x 8 @ 72,5Rows3 x 10 @ 65Shrugs3 x 10 @ 67,5Dips3 x 10 @ BWSkulderpres1 x 10 @ 201 x 9 @ 201 x 8 @ 20Lateral Raise3 x 10 @ 10Dumbell Curls2 x 10 @ 161 x 9 @ 16Crunch machine3 x 10 @ 55 Føj det var hårdt at der lige er blevet smidt en omgang ekstra ind :) Quote Link to comment Share on other sites More sharing options...
salt Posted October 13, 2008 Report Share Posted October 13, 2008 HST - 10 rep - dag 1Føj det var hårdt at der lige er blevet smidt en omgang ekstra ind :)Deloader du for tiden? Quote Link to comment Share on other sites More sharing options...
BoGa Posted October 13, 2008 Author Report Share Posted October 13, 2008 Deloader du for tiden? Hehe næh det gør jeg ikke :P ... mente bare et sæt mere på hver øvelse i forhold til standard HST.. og har ikke lige fået addet de manglende dage i 15 rep perioden ;) Quote Link to comment Share on other sites More sharing options...
BoGa Posted October 15, 2008 Author Report Share Posted October 15, 2008 HST - 10 rep - dag 2Squat3 x 10 @ 110Calf Raise3 x 10 @ 205Bænkpres1 x 10 @ 801 x 9 @ 801 x 8 @ 80Inc. DB bænkpres2 x 10 @ 221 x 8 @ 22Dødløft3 x 10 @ 87,5Chinups1 x 10 @ 752 x 8 @ 75Rows3 x 10 @ 75Shrugs3 x 10 @ 70Dips3 x 10 @ BWSkulderpres1 x 10 @ 221 x 8 @ 201 x 7 @ 22Lateral Raise3 x 10 @ 10Dumbell Curls3 x 10 @ 16Crunch machine3 x 10 @ 55 Quote Link to comment Share on other sites More sharing options...
BoGa Posted October 18, 2008 Author Report Share Posted October 18, 2008 HST - 10 rep - dag 3Squat3 x 10 @ 112,5Calf Raise3 x 10 @ 210Bænkpres2 x 10 @ 801 x 6 @ 80Inc. DB bænkpres1 x 10 @ 221 x 9 @ 221 x 8 @ 22Dødløft3 x 10 @ 90Chinups1 x 9 @ 77,51 x 8 @ 77,51 x 7 @ 77,5Rows3 x 10 @ 75Shrugs3 x 10 @ 72,5Dips3 x 10 @ BW+2,5Skulderpres1 x 10 @ 222 x 8 @ 20Lateral Raise1 x 9 @ 121 x 8 @ 121 x 7 @ 12Dumbell Curls3 x 10 @ 16Crunch machine3 x 10 @ 60 Quote Link to comment Share on other sites More sharing options...
BoGa Posted October 20, 2008 Author Report Share Posted October 20, 2008 HST - 10 rep - dag 4Squat3 x 10 @ 117,5Calf Raise3 x 10 @ 215Bænkpres1 x 10 @ 82,51 x 8 @ 82,51 x 6 @ 82,5Inc. DB bænkpres2 x 10 @ 221 x 9 @ 22Dødløft3 x 10 @ 92,5Chinups1 x 9 @ 77,51 x 8 @ 77,51 x 7 @ 77,5Rows3 x 10 @ 75Shrugs3 x 10 @ 72,5Dips3 x 10 @ BW+5Skulderpres2 x 10 @ 221 x 8 @ 22Lateral Raise1 x 10 @ 121 x 8 @ 121 x 7 @ 12Dumbell Curls1 x 10 @ 181 x 9 @ 181 x 8 @ 18Crunch machine3 x 10 @ 60 Quote Link to comment Share on other sites More sharing options...
BoGa Posted October 22, 2008 Author Report Share Posted October 22, 2008 (edited) HST - 10 rep - dag 5Squat3 x 10 @ 120Calf Raise3 x 10 @ 222,5Bænkpres1 x 10 @ 82,51 x 8 @ 82,51 x 7 @ 82,5Inc. DB bænkpres1 x 10 @ 241 x 9 @ 241 x 8 @ 24Dødløft3 x 10 @ 95Chinups1 x 10 @ 77,51 x 9 @ 77,51 x 8 @ 77,5Rows3 x 10 @ 85Shrugs3 x 10 @ 75Dips2 x 10 @ BW+7,51 x 9 @ BW+7,5Skulderpres1 x 9 @ 241 x 7 @ 241 x 5 @ 24Skulderen fuckede lidt på den sidste rep, ellers kunne ejg nok godt have taget en enkelt eller to mere.Lateral Raise1 x 10 @ 121 x 9 @ 121 x 8 @ 12Dumbell Curls1 x 10 @ 181 x 9 @ 181 x 8 @ 18Crunch machine3 x 10 @ 60 Edited October 22, 2008 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted October 27, 2008 Author Report Share Posted October 27, 2008 (edited) HST - 5 rep - dag 1Squat4 x 5 @ 132,5Calf Raise4 x 5 @ 220Bænkpres4 x 5 @ 90Inc. DB bænkpres4 x 5 @ 28Dødløft2 x 5 @ 102,5Chinups4 x 5 @ 85Rows4 x 5 @ 95Shrugs4 x 5 @ 85Dips4 x 5 @ BW+15Skulderpres4 x 5 @ 26Lateral Raise4 x 5 @ 14Dumbell Curls4 x 5 @ 20Crunch machine4 x 5 @ 70Måtte nøjes med 2 gentagelser i dødløft, da jeg har haft lidt problemer med lænden på det sidste :( Edited October 27, 2008 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted October 29, 2008 Author Report Share Posted October 29, 2008 HST - 5 rep - dag 2Squat4 x 5 @ 137,5Calf Raise4 x 5 @ 222,5Bænkpres3 x 5 @ 92,51 x 4 @ 92,5Inc. DB bænkpres4 x 5 @ 28Chinups4 x 5 @ 85Rows4 x 5 @ 95Shrugs4 x 5 @ 90Dips2 x 5 @ BW+17,52 x 4 @ BW+17,5Skulderpres3 x 5 @ 281 x 4 @ 28Lateral Raise4 x 5 @ 14Dumbell Curls4 x 5 @ 20Crunch machine4 x 5 @ 70 Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 5, 2008 Author Report Share Posted November 5, 2008 På grund af smerter i lænden, har jeg været nødsaget til at holde en lille pause. Jeg starter derfor op fra hvor jeg slap :)HST - 5 rep - dag 2Squat4 x 5 @ 137,5Calf Raise4 x 5 @ 222,5Bænkpres4 x 5 @ 92,5Inc. DB bænkpres4 x 5 @ 28Chinups4 x 5 @ 85Rows4 x 5 @ 95Shrugs4 x 5 @ 90Dips3 x 5 @ BW+17,51 x 4 @ BW+17,5Skulderpres (machine)4 x 5 @ 60Lateral Raise4 x 5 @ 14Dumbell Curls4 x 5 @ 20Hanging leg raise4 x 5 @ BW Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 7, 2008 Author Report Share Posted November 7, 2008 HST - 5 rep - dag 3Squat4 x 5 @ 140Calf Raise4 x 5 @ 230Bænkpres3 x 5 @ 951 x 4 @ 95Inc. bænkpres4 x 5 @ 75Chinups4 x 5 @ 87,5Rows4 x 5 @ 105Shrugs4 x 5 @ 92,5Dips3 x 5 @ BW+17,51 x 4 @ BW+17,5Skulderpres (machine)4 x 5 @ 70Lateral Raise4 x 5 @ 14Dumbell Curls4 x 5 @ 20Hanging leg raise4 x 5 @ BW Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 10, 2008 Author Report Share Posted November 10, 2008 (edited) HST - 5 rep - dag 4Benpres4 x 5 @ 200Calf Raise4 x 5 @ 235Bænkpres3 x 5 @ 97,51 x 4 @ 97,5Inc. bænkpres4 x 5 @ 75Chinups4 x 5 @ 90Rows4 x 5 @ 115Shrugs4 x 5 @ 95Dips3 x 5 @ BW+201 x 4 @ BW+20Skulderpres (machine)4 x 5 @ 75Lateral Raise1 x 5 @ 163 x 4 @ 16Dumbell Curls4 x 5 @ 20Crunches (machine)4 x 5 @ 75 Edited November 10, 2008 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 12, 2008 Author Report Share Posted November 12, 2008 HST - 5 rep - dag 5Benpres4 x 5 @ 210Calf Raise4 x 5 @ 242,5Bænkpres2 x 5 @ 1002 x 4 @ 100Inc. DB bænkpres3 x 5 @ 321 x 4 @ 32Chinups1 x 5 @ BW3 x 4 @ BWRows4 x 5 @ 115Shrugs4 x 5 @ 95Dips3 x 5 @ BW+201 x 4 @ BW+20Skulderpres (machine)4 x 5 @ 75Lateral Raise1 x 5 @ 163 x 4 @ 16Dumbell Curls4 x 5 @ 22Crunches (machine)4 x 5 @ 75 Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 14, 2008 Author Report Share Posted November 14, 2008 HST - 5 rep - dag 6Squat3 x 5 @ 130Calf Raise4 x 5 @ 250Bænkpres1 x 5 @ 1003 x 4 @ 100Inc. DB bænkpres3 x 5 @ 321 x 4 @ 32Chinups1 x 5 @ BW3 x 3 @ BWRows4 x 5 @ 115Shrugs4 x 5 @ 100Dips3 x 5 @ BW+201 x 4 @ BW+20Skulderpres (machine)4 x 5 @ 75Lateral Raise1 x 5 @ 163 x 4 @ 16Dumbell Curls4 x 5 @ 22Crunches (machine)4 x 5 @ 75 Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 17, 2008 Author Report Share Posted November 17, 2008 HST - 5 rep 2 - dag 1Squat3 x 5 @ 140Calf Raise3 x 5 @ 230Bænkpres3 x 5 @ 95Inc. bænkpres3 x 5 @ 75Chinups3 x 5 @ 90Rows3 x 5 @ 115Shrugs3 x 5 @ 92,5Dips3 x 5 @ BW+15Skulderpres (machine)3 x 5 @ 75Lateral Raise3 x 5 @ 14Dumbell Curls3 x 5 @ 20Crunches (machine)3 x 5 @ 75 Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 19, 2008 Author Report Share Posted November 19, 2008 HST - 5 rep 2 - dag 2Squat3 x 5 @ 145Calf Raise3 x 5 @ 235Bænkpres3 x 5 @ 97,5Patøvelse3 x 5 @ 20Chinups3 x 5 @ 92,5Rows3 x 5 @ 115Shrugs3 x 5 @ 95Dips3 x 5 @ BW+20Skulderpres (machine)3 x 5 @ 75Lateral Raise3 x 5 @ 16Dumbell Curls3 x 5 @ 22Crunches (machine)3 x 5 @ 75 Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 21, 2008 Author Report Share Posted November 21, 2008 HST - 5 rep 2 - dag 3Squat3 x 5 @ 147,5Calf Raise3 x 5 @ 242,5Bænkpres1 x 5 @ 1002 x 4 @ 100Patøvelse3 x 5 @ 25Chinups1 x 5 @ BW2 x 4 @ BWRows3 x 5 @ 115Shrugs3 x 5 @ 100Dips3 x 5 @ BW+21,25Skulderpres (machine)3 x 5 @ 80Lateral Raise3 x 5 @ 16Dumbell Curls3 x 5 @ 22Crunches (machine)3 x 5 @ 80 Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 24, 2008 Author Report Share Posted November 24, 2008 HST - 5 rep 2 - dag 4Squat3 x 5 @ 152,5Calf Raise3 x 5 @ 247,5Bænkpres3 x 5 @ 100Patøvelse3 x 5 @ 25Chinups1 x 5 @ BW2 x 4 @ BWRows2 x 5 @ 1151 x 5 @ 125Shrugs3 x 5 @ 100Triceps extensions3 x 5 @ 65Skulderpres (machine)3 x 5 @ 80Lateral Raise3 x 5 @ 16Dumbell Curls3 x 5 @ 22Crunches (machine)3 x 5 @ 80 Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 26, 2008 Author Report Share Posted November 26, 2008 HST - 5 rep 2 - dag 5Benpres3 x 5 @ 240Calf Raise3 x 5 @ 252,5Bænkpres1 x 5 @ 102,52 x 4 @ 102,5Patøvelse DB3 x 5 @ 12Chinups1 x 5 @ BW2 x 4 @ BWRows3 x 5 @ 125Shrugs3 x 5 @ 102,5Dips2 x 5 @ BW+22,51 x 4 @ BW+22,5Skulderpres (machine)3 x 5 @ 80Lateral Raise (cable)3 x 5 @ 17,5Dumbell Curls (cable)3 x 5 @ 26,25Crunches (machine)3 x 5 @ 80 Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 30, 2008 Author Report Share Posted November 30, 2008 (edited) HST - 5 rep 2 - dag 6Squat3 x 5 @ 150Calf Raise3 x 5 @ 252,5Bænkpres3 x 4 @ 105Patøvelse cable3 x 5 @ 25Chinups1 x 5 @ BW2 x 4 @ BWRows3 x 5 @ 125Shrugs3 x 5 @ 102,5Dips3 x 5 @ BW+22,5Skulderpres (machine)3 x 5 @ 85Lateral Raise 3 x 5 @ 16Dumbell Curls (cable)3 x 5 @ 30Crunches (machine)1 x 5 @ 852 x 4 @ 85Hård træning efter at have været syg i nogle dage :(. men nu er det tid til en uges pause, og se om må vi se om der er sket nogen fysiske fremskirdt ;) Edited November 30, 2008 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted December 8, 2008 Author Report Share Posted December 8, 2008 Fremgang eller ej ?Bryst: 110,5 -> 113,5Mave: 95 -> 95,5Arm: 38,5 -> 38,5Lår: 64,5 -> 62Vægt: 93 -> 92Hmm mærkeligt at jeg har tabt mig på lårene :) ... og lidt skidt der ikke er kommet nogen fremgang på armene :( Quote Link to comment Share on other sites More sharing options...
BoGa Posted December 9, 2008 Author Report Share Posted December 9, 2008 HST - 15 rep - dag 1Benpres2 x 15 @ 160Calf Raise2 x 15 @ 120Bænkpres2 x 15 @ 60Patøvelse cable2 x 15 @ 10Dødløft2 x 15 @ 65Chinups2 x 15 @ 62,5Rows2 x 15 @ 75Dips2 x 15 @ BWTriceps extensions2 x 15 @ 10Skulderpres (machine)2 x 15 @ 45Lateral Raise2 x 15 @ 8Dumbell Curls (cable)2 x 15 @ 15Crunches (machine)2 x 15 @ 40 Quote Link to comment Share on other sites More sharing options...
BoGa Posted December 11, 2008 Author Report Share Posted December 11, 2008 HST - 15 rep - dag 2Benpres2 x 15 @ 160Calf Raise2 x 15 @ 120Bænkpres2 x 15 @ 60Patøvelse DB2 x 15 @ 8Dødløft2 x 15 @ 67,5Chinups2 x 15 @ 62,5Rows2 x 15 @ 75Dips2 x 15 @ BWTriceps extensions2 x 15 @ 10Skulderpres (machine)1 x 15 @ 451 x 14 @ 45Lateral Raise2 x 15 @ 8Dumbell Curls (cable)2 x 15 @ 15Crunches (machine)2 x 15 @ 45 Quote Link to comment Share on other sites More sharing options...
salt Posted December 11, 2008 Report Share Posted December 11, 2008 Drop det HST pjat. Du får jo ikke store arme af det. Er dine overarme virkeligt kun 38,5 cm, spændte? Store arme = BB. Quote Link to comment Share on other sites More sharing options...
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