BoGa Posted June 18, 2008 Author Report Share Posted June 18, 2008 (edited) Deload dag 2 (5 x 3 @ 60%)Squat5 x 3 @ 95Bænkpres5 x 3 @ 72,5Dødløft5 x 3 @ 92,5 Edited June 18, 2008 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted June 20, 2008 Author Report Share Posted June 20, 2008 (edited) MaX testSquat172,5 (160 -> 172,5 = +12,5kg)Bænkpres122,5 (110 -> 122,5 = +12,5kg)Dødløft160 (155 -> 160 = +5kg)Sådan, 3 x PR! Synes det er ganske gode stigninger jeg har opnået på kun en måned :), så ***** herfra.Dette gør at jeg begynder begynder på sheiko beginners 2 fra på mandag, så må vi se om jeg kan stige lidt mere ;) Edited June 20, 2008 by BoGa Quote Link to comment Share on other sites More sharing options...
salt Posted June 20, 2008 Report Share Posted June 20, 2008 MaX testSquat172,5 (160 -> 172,5 = +12,5kg)Bænkpres122,5 (110 -> 122,5 = +12,5kg)Dødløft160 (155 -> 160 = +5kg)Sådan, 3 x PR! Synes det er ganske gode stigninger jeg har opnået på kun en måned :), så ***** herfra.Dette gør at jeg begynder begynder på sheiko beginners 2 fra på mandag, så må vi se om jeg kan stige lidt mere ;)Gode stigninger! Din squat er som altid stærk. De 2 andre mangler altså lidt. Hvad siger swoleness faktoren? Quote Link to comment Share on other sites More sharing options...
BoGa Posted June 20, 2008 Author Report Share Posted June 20, 2008 Gode stigninger! Din squat er som altid stærk. De 2 andre mangler altså lidt. Hvad siger swoleness faktoren?Ja især bænken halter en del efter, ville gerne en del højere op i den. Men det må jo tage den tid den slags tager :) Quote Link to comment Share on other sites More sharing options...
Insaniac Posted June 22, 2008 Report Share Posted June 22, 2008 Du blevet fucking bøf, teis Gode løft! Quote Link to comment Share on other sites More sharing options...
BoGa Posted June 23, 2008 Author Report Share Posted June 23, 2008 Jeg skal gi dig bøf hehe.. men takker da, det går da lidt fremad :) Quote Link to comment Share on other sites More sharing options...
BoGa Posted June 23, 2008 Author Report Share Posted June 23, 2008 (edited) Sheiko Beginners 2 - Dag 1Bænkpres1 x 5 @ 652 x 4 @ 77,52 x 3 @ 906 x 3 @ 102,5Squat1 x 5 @ 87,51 x 4 @ 102,52 x 3 @ 1205 x 3 @ 137,5Bænkpres1 x 5 @ 651 x 5 @ 77,52 x 5 @ 903 x 4 @ 90Dumbell flies5 x 10 @ 16Goodmornings5 x 5 @ 60 Edited June 23, 2008 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted June 25, 2008 Author Report Share Posted June 25, 2008 (edited) Sheiko Beginners 2 - Dag 2Dødløft1 x 4 @ 802 x 4 @ 952 x 3 @ 112,55 x 3 @ 127,5Bænkpres1 x 5 @ 651 x 5 @ 77,52 x 4 @ 902 x 3 @ 952 x 2 @ 102,52 x 1 @ 107,52 x 2 @ 102,52 x 3 @ 951 x 4 @ 901 x 6 @ 82,51 x 8 @ 77,51 x 10 @ 701 x 10 @ 65Dumbell flies5 x 10 @ 16Dødløft fra bokse1 x 5 @ 902 x 4 @ 112,53 x 3 @ 127,52 x 3 @ 130Barbell curls3 x 8 @ 402 x 5 @ 42,5Crunch machine3 x 10 @ 55 Edited June 25, 2008 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted June 27, 2008 Author Report Share Posted June 27, 2008 Sheiko Beginners 2 - Dag 3Squat1 x 5 @ 87,52 x 4 @ 102,52 x 3 @ 1205 x 3 @ 137,5Bænkpres1 x 5 @ 652 x 4 @ 77,52 x 3 @ 906 x 2 @ 102,5Dips5 x 6 @ BW+10Squat1 x 5 @ 87,52 x 5 @ 102,54 x 4 @ 120Fransk pres5 x 10 @ 32,5Goodmornings5 x 5 @ 60 Quote Link to comment Share on other sites More sharing options...
BoGa Posted June 30, 2008 Author Report Share Posted June 30, 2008 (edited) Sheiko Beginners 2 - Dag 4Squat1 x 5 @ 87,52 x 4 @ 102,52 x 3 @ 1202 x 2 @ 137,53 x 1 @ 155Bænkpres1 x 5 @ 651 x 4 @ 77,52 x 3 @ 906 x 2 @ 102,5Dumbell flies5 x 10 @ 18Pushups5 x 10 @ BWSquat1 x 5 @ 87,51 x 4 @ 102,52 x 3 @ 1204 x 2 @ 137,5Goodmornings5 x 5 @ 62,5Cable curl5 x 10 @ 45 Edited June 30, 2008 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted July 2, 2008 Author Report Share Posted July 2, 2008 Sheiko Beginners 2 - Dag 5Dødløft til knæ1 x 4 @ 802 x 4 @ 952 x 3 @ 112,54 x 3 @ 120Bænkpres1 x 5 @ 651 x 5 @ 77,52 x 4 @ 902 x 3 @ 952 x 2 @ 102,52 x 3 @ 952 x 5 @ 901 x 7 @ 77,51 x 9 @ 65Dødløft1 x 4 @ 801 x 4 @ 952 x 3 @ 112,55 x 3 @ 127,5Squat scissors2 x 5 @ 60Preacher curls5 x 10 @ 14Var helt færdig i mine ben idag, så fik ikke udført alle sætene i squat scissors. Quote Link to comment Share on other sites More sharing options...
BoGa Posted July 4, 2008 Author Report Share Posted July 4, 2008 Sheiko Beginners 2 - Dag 6Bænkpres1 x 5 @ 652 x 4 @ 77,52 x 3 @ 905 x 2 @ 102,5Squat1 x 5 @ 87,52 x 5 @ 102,55 x 5 @ 120Bænkpres1 x 4 @ 701 x 3 @ 82,55 x 2 @ 95Ben pres5 x 6 @ 180Goodmornings (seated)5 x 6 @ 50Cable curls3 x 10 @ 452 x 10 @ 50 Quote Link to comment Share on other sites More sharing options...
BoGa Posted July 7, 2008 Author Report Share Posted July 7, 2008 Sheiko Beginners 2 - Dag 7Squat1 x 5 @ 87,52 x 4 @ 102,52 x 3 @ 1205 x 3 @ 137,5Bænkpres1 x 5 @ 651 x 4 @ 77,52 x 3 @ 905 x 3 @ 102,5Squat1 x 6 @ 87,51 x 6 @ 102,53 x 6 @ 112,5Bænkpres1 x 5 @ 702 x 5 @ 82,54 x 4 @ 95Dumbell flies5 x 10 @ 16Cable curls5 x 10 @ 50 Quote Link to comment Share on other sites More sharing options...
BoGa Posted July 9, 2008 Author Report Share Posted July 9, 2008 Sheiko Beginners 2 - Dag 8Dødløft1 x 4 @ 801 x 4 @ 952 x 3 @ 112,53 x 3 @ 127,53 x 2 @ 135Bænkpres1 x 6 @ 651 x 5 @ 77,52 x 4 @ 902 x 3 @ 952 x 2 @ 102,52 x 1 @ 107,52 x 2 @ 102,52 x 3 @ 951 x 5 @ 901 x 7 @ 82,51 x 9 @ 77,51 x 11 @ 551 x 13 @ 50Dumbell flies5 x 10 @ 16Dødløft fra bokse1 x 5 @ 1024 x 4 @ 120Squat scissors3 x 5 @ 60Preacher curls (maskine)5 x 8 @ 35Abs (maskine)3 x 10 @ 55 Quote Link to comment Share on other sites More sharing options...
BoGa Posted July 15, 2008 Author Report Share Posted July 15, 2008 Sheiko Beginners 2 - Dag 9Bænkpres1 x 5 @ 651 x 4 @ 77,52 x 3 @ 906 x 3 @ 102,5Squat1 x 5 @ 87,51 x 4 @ 102,52 x 3 @ 1202 x 3 @ 137,53 x 2 @ 147,53 x 3 @ 137,5Bænkpres1 x 5 @ 652 x 5 @ 77,55 x 5 @ 90Dumbell flies5 x 10 @ 18Goodmornings (seated)5 x 5 @ 57,5Curls (machine)2 x 10 @ 353 x 8 @ 35 Quote Link to comment Share on other sites More sharing options...
BoGa Posted July 16, 2008 Author Report Share Posted July 16, 2008 Sheiko Beginners 2 - Dag 10Squat1 x 5 @ 87,51 x 4 @ 102,52 x 3 @ 1202 x 3 @ 137,52 x 2 @ 147,52 x 1 @ 155Bænkpres1 x 5 @ 651 x 4 @ 77,52 x 3 @ 902 x 3 @ 102,52 x 2 @ 107,52 x 3 @ 102,5Dumbell flies5 x 10 @ 18Dips5 x 8 @ BW +10Squat1 x 4 @ 951 x 4 @ 112,55 x 3 @ 130Goodmornings5 x 5 @ 67,5 Quote Link to comment Share on other sites More sharing options...
BoGa Posted July 18, 2008 Author Report Share Posted July 18, 2008 Sheiko Beginners 2 - Dag 11Dødløft til knæ1 x 3 @ 802 x 3 @ 952 x 3 @ 112,54 x 2 @ 120Bænkpres1 x 5 @ 651 x 5 @ 77,52 x 4 @ 902 x 3 @ 952 x 2 @ 102,51 x 4 @ 951 x 5 @ 901 x 6 @ 82,51 x 7 @ 77,51 x 8 @ 701 x 9 @ 65Dødløft1 x 4 @ 801 x 4 @ 952 x 3 @ 112,56 x 3 @ 127,5Inc bænkpres3 x 10 @ 60Squat scissors5 x 5 @ 60Abs (machine)3 x 10 @ 55 Quote Link to comment Share on other sites More sharing options...
BoGa Posted July 21, 2008 Author Report Share Posted July 21, 2008 Sheiko Beginners 2 - Dag 12Squat1 x 5 @ 87,51 x 4 @ 102,52 x 3 @ 1207 x 3 @ 137,5Bænkpres1 x 5 @ 651 x 4 @ 77,52 x 3 @ 906 x 2 @ 102,5Dumbell flies5 x 10 @ 18Dips 5 x 8 @ BW+10Cable curls4 x 10 @ 501 x 10 @ 55Goodmornings (seated)5 x 5 @ 60 Quote Link to comment Share on other sites More sharing options...
BoGa Posted July 23, 2008 Author Report Share Posted July 23, 2008 Deload (5 x 3 @ 60%)Squat5 x 3 @ 105Bænkpres5 x 3 @ 77,5Dødløft5 x 3 @ 95Så er vi klar til max test på fredag :) Quote Link to comment Share on other sites More sharing options...
BoGa Posted July 25, 2008 Author Report Share Posted July 25, 2008 (edited) maX testSquat182,5 (172,5 -> 182,5 = +10)Bænkpres127,5 (122,5 -> 127,5 = +5)Dødløft165 (160 -> 165 = +5)Der var da fremgang at spore, men må indrømme at jeg havde håbet på lidt mere. Det er vel også begrænset hvor meget man kan stige på to måneder ;)Dog var der god fremgang i squat, gad vide om man snart kunne runde de 200 :]Men ellers må jeg sige at det har endnu en gang vret et godt og rigtig hårdt program. Edited July 25, 2008 by BoGa Quote Link to comment Share on other sites More sharing options...
Insaniac Posted July 25, 2008 Report Share Posted July 25, 2008 Yeah baby. Det nice løft Congrats´! Quote Link to comment Share on other sites More sharing options...
BoGa Posted July 26, 2008 Author Report Share Posted July 26, 2008 Yeah baby. Det nice løft Congrats´!Takker, havde dog håbet på lidt mere ;) Quote Link to comment Share on other sites More sharing options...
BoGa Posted July 28, 2008 Author Report Share Posted July 28, 2008 (edited) HST - 15 rep - dag 1Squat2 x 15 @ 80Calf Raise2 x 15 @ 110Bænkpres2 x 15 @ 57,5Inc. DB bænkpres2 x 15 @ 14Dødløft2 x 15 @ 62,5Front Pulldown2 x 15 @ 37,5Rows 2 x 15 @ 40Shrugs2 x 15 @ 52,5Dips1 x 15 @ BW1 x 11 @ BWSkulderpres2 x 15 @ 14Lateral Raise2 x 15 @ 6Cable Curls2 x 15 @ 40DB Curls1 x 15 @ 10Crunch machine2 x 15 @ 40alt, alt for varmt til at træne idag.. Edited July 28, 2008 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted July 30, 2008 Author Report Share Posted July 30, 2008 (edited) HST - 15 rep - dag 2Squat2 x 15 @ 80Calf Raise2 x 15 @ 112,5Bænkpres2 x 15 @ 60Inc. bænkpres2 x 15 @ 50Dødløft1 x 15 @ 62,51 x 2 @ 62,5Mine tanker var åbenbart et andet sted, så fik udført øvelsen forkert, og mærkede med det samme en slags forstrækning i lænden. Må håbe det ikke er for alvorligt :(Front Pulldown2 x 15 @ 37,5Rows2 x 15 @ 40Dips1 x 15 @ BW1 x 12 @ BWSkulderpres2 x 15 @ 14Lateral Raise2 x 15 @ 6Cable Curls2 x 15 @ 40Måtte skippe nogle af øvelserne, hvor jeg skulle bruge ryggen pga dødløften. Edited July 30, 2008 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted August 1, 2008 Author Report Share Posted August 1, 2008 HST - 15 rep - dag 3Squat2 x 15 @ 82,5Calf Raise2 x 15 @ 115Bænkpres2 x 15 @ 60Inc. DB bænkpres2 x 15 @ 14Front Pulldown2 x 15 @ 40Rows2 x 15 @ 40Dips1 x 15 @ BW1 x 13 @ BWSkulderpres2 x 15 @ 14Lateral Raise2 x 15 @ 6Cable Curls2 x 15 @ 40DB Curls2 x 5 @ 12,5Crunch machine2 x 15 @ 40 Quote Link to comment Share on other sites More sharing options...
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