BoGa's logbog

[BoGa]

HST - 15 rep - dag 4

Squat

2 x 15 @ 85

Calf Raise

2 x 15 @ 120

Bænkpres

2 x 15 @ 62,5

Inc. DB bænkpres

2 x 13 @ 16

Front Pulldown

2 x 15 @ 40

Rows

2 x 15 @ 45

Dips

1 x 15 @ BW

1 x 13 @ BW

Triceps extensions

2 x 15 @ 9

Military press

2 x 15 @ 30

Lateral Raise

2 x 15 @ 6

Cable Curls

2 x 15 @ 42,5

DB Curls

2 x 10 @ 12

Crunch machine

2 x 15 @ 45

Edited August 6, 2008 by BoGa

[BoGa]

HST - 15 rep - dag 5

Squat

2 x 15 @ 87,5

Calf Raise

2 x 15 @ 122,5

Bænkpres

2 x 15 @ 62,5

Inc. DB bænkpres

1 x 15 @ 16

1 x 13 @ 16

Dødløft

2 x 15 @ 67,5

Front Pulldown

2 x 15 @ 42,5

Rows

2 x 15 @ 45

Shrugs

2 x 15 @ 57,5

Dips

2 x 15 @ BW

Triceps extensions

2 x 15 @ 7,5

Skulderpres

1 x 15 @ 16

1 x 13 @ 16

Lateral Raise

2 x 15 @ 6

Cable Curls

2 x 15 @ 45

DB Curls

1 x 15 @ 10

Crunch machine

2 x 15 @ 45

[BoGa]

HST - 15 rep - dag 6

Squat

2 x 15 @ 90

Calf Raise

2 x 15 @ 125

Bænkpres

1 x 15 @ 65

1 x 12 @ 65

Inc. bænkpres

2 x 15 @ 55

Dødløft

2 x 15 @ 70

Front Pulldown

2 x 15 @ 42,5

Rows

2 x 15 @ 45

Shrugs

2 x 15 @ 60

Dips

2 x 15 @ BW

Triceps extensions (two hand cable)

2 x 15 @ 20

Skulderpres

1 x 15 @ 16

1 x 13 @ 16

Lateral Raise

2 x 15 @ 7

Cable Curls

2 x 15 @ 45

DB Curls

1 x 15 @ 10

Crunch machine

2 x 15 @ 45

[BoGa]

HST - 10 rep - dag 1

Squat

2 x 10 @ 105

Calf Raise

2 x 10 @ 197,5

Bænkpres

2 x 10 @ 75

Inc. DB bænkpres

2 x 10 @ 20

Dødløft

2 x 10 @ 80

Front Pulldown

2 x 10 @ 52,5

Rows

2 x 10 @ 55

Shrugs

2 x 10 @ 65

Dips

2 x 10 @ BW+2,5

Triceps extensions

2 x 10 @ 12

Skulderpres

2 x 10 @ 20

Lateral Raise

2 x 10 @ 10

Cable Curls

2 x 10 @ 50

DB Curls

1 x 10 @ 14

Crunch machine

2 x 10 @ 55

[BoGa]

HST - 10 rep - dag 2

Squat

2 x 10 @ 107,5

45 Calf Raise

2 x 10 @ 70

Bænkpres

2 x 10 @ 77,5

Inc. DB bænkpres

2 x 10 @ 20

Dødløft

2 x 10 @ 82,5

Front Pulldown

2 x 10 @ 55

Rows

2 x 10 @ 55

Shrugs

2 x 10 @ 70

Dips

2 x 10 @ BW+3,75

Triceps extensions

1 x 10 @ 12

Skulderpres

2 x 10 @ 20

Lateral Raise

2 x 10 @ 10

Cable Curls

2 x 10 @ 55

DB Curls

1 x 10 @ 14

Crunch machine

2 x 10 @ 55

[BoGa]

HST - 10 rep - dag 3

Squat

2 x 10 @ 107,5

45 Calf Raise

2 x 10 @ 70

Bænkpres

2 x 10 @ 77,5

Inc. DB bænkpres

2 x 10 @ 20

Dødløft

2 x 10 @ 85

Front Pulldown

2 x 10 @ 55

Rows

2 x 10 @ 55

Shrugs

2 x 10 @ 75

Dips

2 x 10 @ BW+5

Triceps extensions

1 x 10 @ 12

Skulderpres

2 x 10 @ 20

Lateral Raise

2 x 10 @ 10

Cable Curls

2 x 10 @ 55

DB Curls

1 x 10 @ 14

Crunch machine

2 x 10 @ 55

[BoGa]

HST - 10 rep - dag 4

Squat

2 x 10 @ 115

45 Calf Raise

2 x 10 @ 80

Bænkpres

2 x 10 @ 80

Inc. DB bænkpres

2 x 10 @ 20

Dødløft

2 x 10 @ 87,5

Front Pulldown

2 x 10 @ 57,5

Rows

2 x 10 @ 55

Shrugs

2 x 10 @ 72,5

Dips

2 x 10 @ BW+6,25

Triceps extensions

1 x 10 @ 14

Skulderpres

2 x 10 @ 20

Lateral Raise

2 x 10 @ 10

Cable Curls

2 x 10 @ 57,5

DB Curls

1 x 10 @ 16

Crunch machine

2 x 10 @ 55

[BoGa]

HST - 10 rep - dag 5

Squat

2 x 10 @ 117,5

45 Calf Raise

2 x 10 @ 80

Bænkpres

2 x 10 @ 82,5

Inc. bænkpres

2 x 10 @ 60

Dødløft

2 x 10 @ 90

Front Pulldown

2 x 10 @ 57,5

Rows

2 x 10 @ 60

Shrugs

2 x 10 @ 72,5

Dips

2 x 10 @ BW+7,25

Triceps extensions

1 x 10 @ 14

Skulderpres

2 x 10 @ 22

Lateral Raise

2 x 10 @ 10

Cable Curls

2 x 10 @ 57,5

DB Curls

1 x 10 @ 16

Crunch machine

2 x 10 @ 60

[BoGa]

HST - 10 rep - dag 6

Squat

2 x 10 @ 120

45 Calf Raise

2 x 10 @ 80

Bænkpres

2 x 10 @ 85

Inc. DB bænkpres

2 x 10 @ 22

Dødløft

2 x 10 @ 92,5

Front Pulldown

2 x 10 @ 60

Rows

2 x 10 @ 60

Shrugs

2 x 10 @ 75

Dips

2 x 10 @ BW+7,25

Triceps extensions

1 x 10 @ 14

Skulderpres

2 x 10 @ 22

Lateral Raise

2 x 10 @ 10

Cable Curls

2 x 10 @ 60

DB Curls

1 x 10 @ 16

Crunch machine

2 x 10 @ 60

[BoGa]

HST - 5 rep - dag 1

Squat

2 x 5 @ 132,5

45 Calf Raise

2 x 5 @ 90

Bænkpres

2 x 5 @ 87,5

Inc. bænkpres

2 x 5 @ 70

Dødløft

2 x 5 @ 100

Front Pulldown

2 x 5 @ 70

Rows

2 x 5 @ 65

Shrugs

2 x 5 @ 80

Dips

2 x 5 @ BW+10

Triceps extensions

1 x 5 @ 18

Skulderpres

2 x 5 @ 24

Lateral Raise

2 x 5 @ 14

Cable Curls

2 x 5 @ 62,5

Hammer Curls

1 x 5 @ 18

Crunch machine

2 x 5 @ 65

[BoGa]

HST - 5 rep - dag 2

Squat

2 x 5 @ 135

45 Calf Raise

2 x 5 @ 90

Bænkpres

2 x 5 @ 90

Inc. DB bænkpres

2 x 5 @ 26

Dødløft

2 x 5 @ 102,5

Front Pulldown

2 x 5 @ 70

Rows

2 x 5 @ 70

Shrugs

2 x 5 @ 80

Dips

2 x 5 @ BW+11,25

Triceps cable extensions

1 x 5 @ 50

Skulderpres

2 x 5 @ 26

Lateral Raise

2 x 5 @ 14

Cable Curls

2 x 5 @ 62,5

Hammer Curls

1 x 5 @ 20

Crunch machine

2 x 5 @ 70

[BoGa]

HST - 5 rep - dag 3

Squat

2 x 5 @ 140

45 Calf Raise

2 x 5 @ 90

Bænkpres

2 x 5 @ 92,5

Inc. DB bænkpres

2 x 5 @ 26

Dødløft

2 x 5 @ 105

Front Pulldown

2 x 5 @ 75

Rows

2 x 5 @ 70

Shrugs

2 x 5 @ 82,5

Dips

2 x 5 @ BW+12,5

Triceps cable extensions (one)

1 x 5 @ 20

Skulderpres

2 x 5 @ 26

Lateral Raise

2 x 5 @ 14

Cable Curls

2 x 5 @ 65

Hammer Curls

1 x 5 @ 20

Crunch machine

2 x 5 @ 70

[BoGa]

HST - 5 rep - dag 4

Squat

2 x 5 @ 142,5

45 Calf Raise

2 x 5 @ 100

Bænkpres

2 x 5 @ 95

Inc. DB bænkpres

2 x 5 @ 26

Dødløft

2 x 5 @ 107,5

Front Pulldown

2 x 5 @ 75

Rows

2 x 5 @ 70

Shrugs

2 x 5 @ 90

Dips

2 x 5 @ BW+15

Triceps cable extensions (one)

1 x 5 @ 20

Skulderpres

2 x 5 @ 26

Lateral Raise

2 x 5 @ 14

Cable Curls

2 x 5 @ 67,5

Hammer Curls

1 x 5 @ 20

Crunch machine

2 x 5 @ 70

[BoGa]

HST - 5 rep - dag 5

Squat

2 x 5 @ 147,5

45 Calf Raise

2 x 5 @ 100

Bænkpres

2 x 5 @ 97,5

Inc. DB bænkpres

2 x 5 @ 28

Dødløft

2 x 5 @ 110

Front Pulldown

2 x 5 @ 77,5

Rows

2 x 5 @ 75

Shrugs

2 x 5 @ 92,5

Dips

2 x 5 @ BW+17,5

Triceps cable extensions (one)

1 x 5 @ 25

Skulderpres

2 x 5 @ 28

Lateral Raise

2 x 5 @ 14

Cable Curls

2 x 5 @ 70

Hammer Curls

1 x 5 @ 20

Crunch machine

2 x 5 @ 75

[BoGa]

HST - 5 rep - dag 6

Squat

2 x 5 @ 150

45 Calf Raise

2 x 5 @ 100

Bænkpres

2 x 5 @ 100

Inc. DB bænkpres

2 x 5 @ 28

Dødløft

2 x 5 @ 112,5

Front Pulldown

2 x 5 @ 80

Rows

2 x 5 @ 75

Shrugs

2 x 5 @ 95

Dips

2 x 5 @ BW+20

Triceps cable extensions

1 x 5 @ 55

Skulderpres

2 x 5 @ 28

Lateral Raise

2 x 5 @ 16

Cable Curls

2 x 5 @ 70

Hammer Curls

1 x 5 @ 22

Crunch machine

2 x 5 @ 75

[BoGa]

HST - Exc - dag 1

Squat

2 x 5 @ 140

45 Calf Raise

2 x 5 @ 90

Bænkpres

2 x 5 @ 92,5

Inc. DB bænkpres

2 x 5 @ 28

Dødløft

2 x 5 @ 105

Front Pulldown

2 x 5 @ 75

Rows

2 x 5 @ 70

Shrugs

2 x 5 @ 90

Dips

2 x 5 @ BW+10

Triceps cable extensions

1 x 5 @ 25

Skulderpres

2 x 5 @ 26

Lateral Raise

2 x 5 @ 14

Cable Curls

2 x 5 @ 65

Hammer Curls

1 x 5 @ 20

Crunch machine

2 x 5 @ 70

Edited September 8, 2008 by BoGa

[BoGa]

HST - Exc - dag 2

Squat

2 x 5 @ 142,5

45 Calf Raise

2 x 5 @ 90

Bænkpres

2 x 5 @ 95

Inc. DB bænkpres

2 x 5 @ 28

Dødløft

2 x 5 @ 107,5

Front Pulldown

2 x 5 @ 75

Rows

2 x 5 @ 70

Shrugs

2 x 5 @ 90

Dips

2 x 5 @ BW+15

Triceps extensions

1 x 5 @ 16

Skulderpres

2 x 5 @ 26

Lateral Raise

2 x 5 @ 16

Cable Curls

2 x 5 @ 70

Hammer Curls

1 x 5 @ 20

Crunch machine

2 x 5 @ 70

[BoGa]

HST - Exc - dag 3

Squat

2 x 5 @ 147,5

45 Calf Raise

2 x 5 @ 90

Bænkpres

2 x 5 @ 97,5

Inc. DB bænkpres

2 x 5 @ 30

Dødløft

2 x 5 @ 110

Chinups

1 x 5 @ BW

1 x 4 @ BW

Rows

2 x 5 @ 75

Shrugs

2 x 5 @ 92,5

Dips

2 x 5 @ BW+17,5

Triceps extensions

1 x 5 @ 16

Skulderpres

2 x 5 @ 28

Lateral Raise

2 x 5 @ 16

Cable Curls

2 x 5 @ 70

Hammer Curls

1 x 5 @ 22

Crunch machine

2 x 5 @ 75

Måtte skippe front pulldowns og erstatte dem med chin-ups da min albue er begyndt at brokke sig, og mistænker den øvelse for at være ballademageren.

Edited September 12, 2008 by BoGa

[BoGa]

HST - Exc - dag 4

Squat

2 x 5 @ 150

45 Calf Raise

2 x 5 @ 100

Bænkpres

2 x 5 @ 100

Inc. DB bænkpres

2 x 5 @ 30

Dødløft

2 x 5 @ 112,5

Chinups

1 x 5 @ BW

1 x 4 @ BW

Rows

2 x 5 @ 75

Shrugs

2 x 5 @ 95

Dips

2 x 5 @ BW+20

Triceps extensions (cable)

1 x 5 @ 25

Skulderpres

2 x 5 @ 28

Lateral Raise

2 x 5 @ 16

Cable Curls

2 x 5 @ 70

Hammer Curls

1 x 5 @ 22

Crunch machine

2 x 5 @ 75

[BoGa]

HST - Exc - dag 5

Squat

2 x 5 @ 155

45 Calf Raise

2 x 5 @ 100

Bænkpres

2 x 4 @ 102,5

Inc. DB bænkpres

2 x 5 @ 30

Dødløft

2 x 5 @ 115

Chinups

2 x 4 @ BW

Rows

2 x 5 @ 75

Shrugs

2 x 5 @ 100

Dips

2 x 5 @ BW+22,5

Triceps extensions (cable)

1 x 5 @ 25

Skulderpres

2 x 5 @ 28

Lateral Raise

2 x 5 @ 16

Cable Curls

2 x 5 @ 75

Hammer Curls

1 x 5 @ 22

Crunch machine

2 x 5 @ 75

[BoGa]

HST - Exc - dag 6

Squat

1 x 5 @ 157,5

1 x 4 @ 157,5

45 Calf Raise

2 x 5 @ 100

Bænkpres

2 x 4 @ 105

Inc. DB bænkpres

2 x 5 @ 32

Dødløft

2 x 5 @ 117,5

Chinups

1 x 5 @ BW

1 x 4 @ BW

Rows

2 x 5 @ 80

Shrugs

2 x 5 @ 100

Dips

1 x 5 @ BW+25

1 x 4 @ BW+25

Triceps extensions

1 x 5 @ 16

Skulderpres

2 x 5 @ 30

Lateral Raise

2 x 4 @ 18

Cable Curls

2 x 5 @ 75

Hammer Curls

1 x 5 @ 24

Crunch machine

2 x 4 @ 80

Så er denne omgang HST overstået. Tager mine mål om nogle dage, så må vi se om der er sket noget. Nu er det tid til en 9 dages pause og så tid til en ny omgang :)

Edited September 19, 2008 by BoGa

[BoGa]

Så er det ved at være tid til at starte på den nye omgang af HST. Denne her gang vælger jeg dog at køre den lidt anderledes. Istedet for at køre med 2x15, 2x10 og 2x5, kører jeg den med 2x15, 3x10 og 4x5 i de forskellige perioder.

Og så lige nuværende stats

Bryst: 110,5

Mave: 95

Arm: 38,5

Lår: 64,5

Vægt: 93

[BoGa]

HST - 15 rep - dag 1

Squat

2 x 15 @ 80

Calf Raise

2 x 15 @ 112,5

Bænkpres

2 x 15 @ 60

Inc. DB bænkpres

1 x 15 @ 16

1 x 13 @ 16

Dødløft

2 x 15 @ 65

Chinups

1 x 15 @ 62,5

1 x 10 @ 62,5

Bent over Rows

1 x 15 @ 22

1 x 13 @ 22

Shrugs

2 x 15 @ 57,5

Dips

1 x 15 @ BW

1 x 12 @ BW

Skulderpres

1 x 15 @ 16

1 x 12 @ 16

Lateral Raise

2 x 15 @ 8

Dumbell Curls

2 x 15 @ 12

Crunch machine

2 x 15 @ 40

[BoGa]

HST - 15 rep - dag 2

Squat

2 x 15 @ 82,5

Calf Raise

2 x 15 @ 115

Bænkpres

2 x 15 @ 60

Inc. DB bænkpres

1 x 15 @ 16

1 x 14 @ 16

Dødløft

2 x 15 @ 67,5

Chinups

1 x 15 @ 62,5

1 x 12 @ 62,5

Bent over Rows

1 x 15 @ 22

1 x 14 @ 22

Shrugs

2 x 15 @ 57,5

Dips

1 x 15 @ BW

1 x 12 @ BW

Skulderpres

1 x 15 @ 16

1 x 14 @ 16

Lateral Raise

2 x 15 @ 8

Dumbell Curls

2 x 15 @ 12

Crunch machine

2 x 15 @ 45

[BoGa]

HST - 15 rep - dag 3

Squat

2 x 15 @ 85

Calf Raise

2 x 15 @ 117,5

Bænkpres

2 x 15 @ 62,5

Inc. DB bænkpres

1 x 15 @ 16

1 x 14 @ 16

Dødløft

2 x 15 @ 70

Chinups

1 x 15 @ 62,5

1 x 12 @ 62,5

Bent over Rows

2 x 15 @ 22

Shrugs

2 x 15 @ 60

Dips

1 x 15 @ BW

1 x 12 @ BW

Skulderpres

1 x 15 @ 16

1 x 14 @ 16

Lateral Raise

2 x 15 @ 8

Dumbell Curls

2 x 15 @ 12

Crunch machine

2 x 15 @ 45