BoGa's logbog

[BoGa]

HST - 15 rep - dag 3

Benpres

2 x 15 @ 160

Calf Raise

2 x 15 @ 130

Bænkpres

2 x 15 @ 62,5

Patøvelse

2 x 15 @ 10

Dødløft

2 x 15 @ 70

Chinups

1 x 15 @ 67,5

1 x 10 @ 67,5

Rows

2 x 15 @ 75

Dips

2 x 15 @ BW

Triceps extensions

2 x 15 @ 10

Skulderpres (machine)

2 x 15 @ 45

Lateral Raise

2 x 15 @ 8

Dumbell Curls (cable)

2 x 15 @ 15

Crunches (machine)

2 x 15 @ 45

[BoGa]

HST - 15 rep - dag 4

Benpres

2 x 15 @ 170

Calf Raise

2 x 15 @ 132,5

Incline Bænkpres

1 x 15 @ 50

1 x 12 @ 60

Patøvelse

2 x 15 @ 10

Dødløft

2 x 15 @ 72,5

Chinups

1 x 15 @ 67,5

1 x 10 @ 67,5

Rows

1 x 15 @ 85

1 x 12 @ 85

Dips

2 x 15 @ BW

Triceps extensions

2 x 15 @ 10

Skulderpres (machine)

1 x 15 @ 50

1 x 12 @ 50

Lateral Raise

2 x 15 @ 8

Dumbell Curls (cable)

2 x 15 @ 15

Crunches (machine)

2 x 15 @ 45

[BoGa]

HST - 15 rep - dag 6

Benpres

2 x 15 @ 180

Calf Raise

2 x 15 @ 140

Incline Bænkpres

1 x 15 @ 67,5

1 x 12 @ 67,5

Patøvelse DB

2 x 15 @ 8

Dødløft

2 x 15 @ 75

Chinups

1 x 15 @ 67,5

1 x 10 @ 67,5

Rows

2 x 15 @ 85

Dips

2 x 15 @ BW

Triceps extensions

2 x 15 @ 10

Lateral Raise

2 x 15 @ 8

Dumbell Curls (cable)

2 x 15 @ 17,5

Crunches (machine)

2 x 15 @ 50

Har lidt smerte i skulderen når jeg træner, så valgte at fjerne skulderpres og gør det nok i nogle uger. Smerten er der kun når jeg træner, ikke til daglig.

[BoGa]

HST - 10 rep - dag 1

Benpres

2 x 10 @ 190

Calf Raise

2 x 10 @ 200

Bænkpres

2 x 10 @ 77,5

Patøvelse DB

2 x 10 @ 15

Dødløft

2 x 10 @ 90

Chinups

1 x 10 @ 72,5

1 x 9 @ 72,5

Rows

2 x 10 @ 95

Dips

2 x 10 @ BW+2,5

Triceps extensions

2 x 9 @ 20

Lateral Raise

2 x 10 @ 10

Dumbell Curls (cable)

2 x 10 @ 20

Two-hand cable curls

2 x 10 @ 40

Crunches (machine)

2 x 10 @ 55

[BoGa]

HST - 10 rep - dag 2

Benpres

2 x 10 @ 190

Calf Raise

2 x 10 @ 205

Bænkpres

2 x 10 @ 80

Patøvelse DB

2 x 10 @ 15

Dødløft

2 x 10 @ 90

Chinups

1 x 10 @ 72,5

1 x 8 @ 72,5

Rows

2 x 10 @ 95

Dips

2 x 10 @ BW+3,75

Triceps extensions

2 x 9 @ 20

Lateral Raise

2 x 10 @ 10

Dumbell Curls (cable)

2 x 10 @ 22,5

Barbell curls

2 x 10 @ 40

Crunches (machine)

2 x 10 @ 55

[BoGa]

HST - 10 rep - dag 3

Benpres

2 x 10 @ 200

Calf Raise

2 x 10 @ 210

Bænkpres

2 x 10 @ 80

Patøvelse DB

1 x 10 @ 15

1 x 10 @ 16,25

Dødløft

2 x 10 @ 92,5

Chinups

1 x 9 @ 75

1 x 8 @ 75

Rows

2 x 10 @ 95

Dips

2 x 10 @ BW+5

Triceps extensions

2 x 9 @ 20

Lateral Raise

2 x 10 @ 12

Dumbell Curls (cable)

2 x 10 @ 22,5

Barbell curls (cable)

2 x 10 @ 45-50

Hanging leg raise

2 x 8 @ BW

Edited December 27, 2008 by BoGa

[BoGa]

HST - 10 rep - dag 4

Benpres

2 x 10 @ 205

Calf Raise

2 x 10 @ 215

Bænkpres

2 x 10 @ 82,5

Patøvelse DB

1 x 10 @ 15

1 x 9 @ 20

Dødløft

2 x 10 @ 95

Chinups

1 x 10 @ 77,5

1 x 8 @ 77,5

Rows

1 x 10 @ 95

1 x 10 @ 105

Dips

2 x 10 @ BW+6,25

Triceps extensions

1 x 9 @ 21,25

1 x 8 @ 21,25

Lateral Raise

2 x 10 @ 12

Dumbell Curls (cable)

2 x 10 @ 22,5

Barbell curls

2 x 10 @ 42,5

Hanging leg raise

2 x 8 @ BW

[BoGa]

HST - 10 rep - dag 5

Benpres

2 x 10 @ 210

Calf Raise

2 x 10 @ 220

Bænkpres

1 x 9 @ 85

1 x 8 @ 85

Patøvelse DB

1 x 10 @ 20

1 x 9 @ 20

Dødløft

2 x 10 @ 100

Chinups

1 x 9 @ 77,5

1 x 8 @ 77,5

Rows

2 x 10 @ 105

Dips

2 x 10 @ BW+7,5

Triceps extensions

1 x 9 @ 21,25

1 x 8 @ 21,25

Lateral Raise

2 x 10 @ 12

Dumbell Curls (cable)

1 x 9 @ 25

1 x 8 @ 25

Hammer curls

1 x 10 @ 16

1 x 8 @ 18

Hanging leg raise

2 x 7 @ BW

1 x 5 @ BW

[BoGa]

HST - 5 rep - dag 1

Benpres

2 x 5 @ 220

Calf Raise

2 x 5 @ 220

Bænkpres

2 x 5 @ 90

Patøvelse DB

2 x 5 @ 30

Dødløft

2 x 5 @ 105

Chinups

1 x 5 @ BW

1 x 4 @ BW

Rows

2 x 5 @ 115

Dips

2 x 5 @ BW+10

Triceps extensions

2 x 5 @ 25

Lateral Raise

2 x 5 @ 14

Dumbell Curls (cable)

2 x 5 @ 30

Hammer curls

2 x 5 @ 18

Hanging leg raise

2 x 7 @ BW

1 x 5 @ BW

[BoGa]

HST - 5 rep - dag 2

Benpres

1 x 8 @ 230

1 x 7 @ 240

Calf Raise

2 x 5 @ 222,5

Bænkpres

2 x 6 @ 92,5

Patøvelse DB

1 x 5 @ 30

1 x 4 @ 30

Dødløft

2 x 5 @ 110

Chinups

1 x 5 @ BW

1 x 4 @ BW

Rows

2 x 5 @ 115

Dips

1 x 6 @ BW+12,5

1 x 5 @ BW+15

Triceps extensions

2 x 5 @ 25

Lateral Raise

2 x 5 @ 14

Dumbell Curls (cable)

2 x 5 @ 30

Hammer curls

1 x 7 @ 18

1 x 5 @ 20

Crunches (machine)

2 x 5 @ 70

Hanging leg raise

2 x 5 @ BW

[BoGa]

HST - 5 rep - dag 3

Benpres

1 x 7 @ 240

1 x 6 @ 240

Calf Raise

2 x 5 @ 230

Bænkpres

1 x 6 @ 95

1 x 5 @ 95

Patøvelse DB

1 x 5 @ 30

1 x 4 @ 30

Dødløft

2 x 5 @ 110

Chinups

1 x 5 @ BW

1 x 4 @ BW

Rows

2 x 5 @ 115

Dips

1 x 6 @ BW+16,25

1 x 5 @ BW+16,25

Triceps extensions

2 x 5 @ 25

Lateral Raise

2 x 5 @ 14

Dumbell Curls (cable)

1 x 6 @ 30

1 x 5 @ 31,25

Hammer curls

1 x 6 @ 20

1 x 5 @ 20

Crunches (machine)

2 x 5 @ 70

Hanging leg raise

2 x 5 @ BW

[BoGa]

HST - 5 rep - dag 4

Benpres

2 x 6 @ 250

Calf Raise

2 x 5 @ 230

Bænkpres

1 x 6 @ 97,5

1 x 5 @ 97,5

Patøvelse DB

1 x 5 @ 30

1 x 4 @ 30

Dødløft

2 x 5 @ 115

Chinups

2 x 5 @ BW

Rows

2 x 5 @ 125

Dips

1 x 6 @ BW+18,75

1 x 5 @ BW+18,75

Triceps extensions

2 x 5 @ 26,25

Lateral Raise

2 x 5 @ 16

Dumbell Curls (cable)

2 x 5 @ 32,5

Hammer curls

2 x 5 @ 22

Crunches (machine)

2 x 5 @ 70

Hanging leg raise

2 x 5 @ BW

[BoGa]

HST - 5 rep - dag 5

Benpres

2 x 6 @ 250

Calf Raise

2 x 5 @ 242,5

Bænkpres

1 x 5 @ 100

1 x 4 @ 100

Patøvelse DB

2 x 5 @ 31,25

Dødløft

2 x 5 @ 120

Chinups

1 x 5 @ BW

1 x 4 @ BW

Rows

2 x 5 @ 125

Dips

2 x 5 @ BW+20

Triceps extensions

2 x 5 @ 26,25

Lateral Raise

2 x 5 @ 16

Dumbell Curls (cable)

2 x 5 @ 32,5

Hammer curls

2 x 5 @ 22

Crunches (machine)

2 x 5 @ 70

Hanging leg raise

2 x 5 @ BW

[BoGa]

Sheiko dag 1

Er begyndt på sheiko, fordi jeg trængte til noget fornyelse. Bruger max som jeg opnåede efter sidste gangs omgang sheiko.

Bænkpres

1 x 5 @ 65

2 x 4 @ 77,5

2 x 3 @ 90

5 x 3 @ 95

Squat

1 x 5 @ 87,5

2 x 5 @ 102,5

4 x 5 @ 120

Bænkpres

1 x 6 @ 65

2 x 6 @ 77,5

4 x 6 @ 82,5

Flat dumbell flies

5 x 10 @ 10

Barbell curls

3 x 10 @ 40

Goodmornings

5 x 5 @ 50

[BoGa]

Sheiko dag 2

Dødløft

1 x 5 @ 80

2 x 5 @ 95

2 x 4 @ 112,5

3 x 3 @ 120

Incline bænkpres

6 x 4 @ 70

Dips

5 x 5 @ BW+5

Dødløft fra boks

1 x 5 @ 80

2 x 5 @ 95

2 x 4 @ 112,5

3 x 3 @ 127,5

Squat scissors

3 x 5 @ 40

Crunches

3 x 10 @ BW+2,5

[BoGa]

Sheiko dag 3

Bænkpres

1 x 7 @ 65

1 x 6 @ 70

1 x 5 @ 77,5

1 x 4 @ 82,5

2 x 3 @ 90

2 x 2 @ 95

2 x 3 @ 90

1 x 4 @ 82,5

1 x 6 @ 77,5

1 x 8 @ 70

1 x 10 @ 65

Flat dumbell flies

5 x 10 @ 10

Squat

1 x 5 @ 87,5

2 x 4 @ 102,5

2 x 3 @ 120

5 x 3 @ 130

Fransk preos

5 x 10 @ 40

Goodmornings (seated)

5 x 5 @ 45

[BoGa]

Ingen træning da jeg har ligget med mave virus hele weekenden og idag med :(

[BoGa]

Sheiko dag 5

Dødløft til knæ

1 x 4 @ 80

2 x 4 @ 95

2 x 3 @ 110

4 x 3 @ 115

Bænkpres

1 x 5 @ 65

1 x 5 @ 77,5

1 x 4 @ 85

2 x 3 @ 90

2 x 2 @ 95

2 x 3 @ 90

1 x 5 @ 85

1 x 7 @ 77,5

1 x 9 @ 65

Dødløft

1 x 4 @ 80

1 x 4 @ 95

2 x 3 @ 110

5 x 3 @ 120

Squat scissors

3 x 5 @ 50

Cable curls

5 x 10 @ 45 - 50

Cable triceps

5 x 10 @ 40

[BoGa]

Sheiko dag 6

Squat

1 x 4 @ 87,5

1 x 4 @ 102,5

2 x 3 @ 120

6 x 3 @ 130

Bænkpres

1 x 6 @ 65

1 x 5 @ 77,5

2 x 4 @ 90

2 x 3 @ 95

2 x 2 @ 102,5

1 x 4 @ 95

1 x 5 @ 90

1 x 6 @ 77,5

1 x 7 @ 65

Flat dumbell flies

5 x 10 @ 12

Cable triceps ext.

5 x 10 @ 35 - 40

Squat

1 x 3 @ 95

1 x 3 @ 112,5

4 x 2 @ 130

Goodmornings (seated)

5 x 5 @ 50

[BoGa]

Sheiko dag 7

Squat

1 x 5 @ 87,5

2 x 4 @ 102,5

2 x 3 @ 120

5 x 3 @ 137,5

Bænkpres

1 x 5 @ 65

1 x 4 @ 77,,5

2 x 3 @ 90

5 x 3 @ 102,5

Flat dumbell flies

5 x 10 @ 12

Weighted pushups

2 x 10 @ BW + 5

3 x 10 @ BW

Squat

1 x 5 @ 87,5

1 x 5 @ 102,5

5 x 5 @ 120

Goodmornings

5 x 5 @ 55

[BoGa]

Sheiko dag 8

Dødløft til knæ

1 x 4 @ 80

1 x 4 @ 95

2 x 4 @112,5

4 x 4 @ 120

Bænkpres

1 x 6 @ 65

1 x 5 @ 77,5

2 x 4 @ 90

2 x 3 @ 95

2 x 2 @ 102,5

2 x 3 @ 95

1 x 4 @ 90

1 x 5 @ 82,5

1 x 6 @ 77,5

1 x 7 @ 70

1 x 8 @ 65

Flat dumbell flies

5 x 10 @ 12

Dødløft fra bokse

1 x 5 @ 95

2 x 5 @ 112,5

3 x 3 @ 127,5

Squat scissors

5 x 5 @ 50

hanging leg raise

3 x 8 @ BW

Edited February 4, 2009 by BoGa

[BoGa]

Sheiko dag 9

Bænkpres

1 x 5 @ 65

1 x 4 @ 77,5

2 x 3 @ 90

5 x 2 @ 102,5

Squat

1 x 5 @ 87,5

1 x 5 @ 102,5

2 x 5 @ 120

5 x 4 @ 130

Bænkpres

1 x 6 @ 65

2 x 6 @ 77,5

4 x 6 @ 82,5

Flat dumbell flies

5 x 10 @ 12

Cable curls

4 x 8 - 10 @ 55

Cable triceps extension

4 x 8 - 10 @ 45

Goodmornings (seated)

5 x 5 @ 55

[BoGa]

Sheiko dag 10

Squat

1 x 5 @ 87,5

1 x 4 @ 102,5

2 x 3 @ 120

5 x 3 @ 137,5

3 x 2 @ 147,5

Bænkpres

1 x 5 @ 65

1 x 4 @ 77,5

2 x 3 @ 90

5 x 3 @ 102,5

Flat dumbell flies

5 x 10 @ 12

Dips

5 x 8 @ BW (+5)

Squat

1 x 5 @ 87,5

1 x 4 @ 102,5

2 x 3 @ 120

4 x 2 @ 137,5

Goodmornings (standing)

5 x 5 @ 60

[BoGa]

Sheiko dag 11

Bænkpres

1 x 5 @ 65

1 x 4 @ 77,5

2 x 3 @ 90

2 x 3 @ 102,5

3 x 2 @ 107,5

Dødløft

1 x 4 @ 80

1 x 4 @ 95

2 x 3 @ 112,5

2 x 3 @ 127,5

3 x 2 @ 135

Bænkpres

1 x 5 @ 70

1 x 5 @ 82,5

4 x 4 @ 95

Flat dumbell flies

5 x 10 @ 12

Barbell curls

3 x 8 @35

Squat scissors

3 x 5 @ 55

[BoGa]

Sheiko dag 12

Squat scissors

lidt blandet

Bænkpres

1 x 5 @ 65

1 x 5 @ 77,5

5 x 5 @ 90

Flat dumbell flies

5 x 10 @ 14

Dips

5 x 8 @ BW + 5

Goodmornings

5 x 5 @ 60

Hanging leg raise

3 x 7 - 8 @ BW

Havde ikke fået mine shorts med i dag, så måtte træne i mine træningsbukser, som sprang da jeg prøvede at lave squat :( .. så valgte at lave squat scissors i stedet. Ved sq ikke om jeg er blevet for fed :)