BlaziN Posted February 17, 2009 Author Report Share Posted February 17, 2009 d. 17/2 20091. TræningspasGrundøvelserfront Squat 5x5 95kgdb Bænkpres 4x5 35kg, 1x5 32,5kgpullup 4x5, 1x3push press 5x5 50kgEkstra øvelsersnatch-grip deadlift 3x8 95kgcalf raise 3x8 100kgBarbell Upright Row 3x8 35kgMetabolske øvelserFlyers 1x14 22,5kgsmal push ups 1x15DB curl 1x15 17,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted February 19, 2009 Author Report Share Posted February 19, 2009 d. 19/2 20092. TræningspasGrundøvelsersumo dødløft 5x5 145kg (HÅRDT!)chest dips 5x5 bw+27,5kg (meget hård, tror jrg tager 25 kg næste gang, da jeg ikke tror teknikken er tilstrækkelig)Yates row 5x5 77,5kgarnold Press 4x5 20kg, 1x5 22,5kgEkstra øvelserpush up med hænder på hver sin klods 3x16 (meget let, derfor jeg tog dobbelt op)calf raise 3x8 105kgCable Kneeling Crunch 2x8 35kg, 1x8 40kgMetabolske øvelserFlyers 1x10 22,5kg (skidt! meen er ret sikker på det er fordi jef ikke fik nok pause inden jeg begyndte)smal push ups 1x15DB incline curl 1x15 17,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted February 22, 2009 Author Report Share Posted February 22, 2009 d. 22/2 20091. TræningspasGrundøvelserfront Squat 5x5 95kgdb Bænkpres 4x5 35kg, 1x4 35kg (sidste rep var for hårdt, eller jeg skulle bare have troet mere på det, så havde jeg fået den helt op)pullup 4x5, 1x3push press 2x5 50kg, 3x5 54kgEkstra øvelsersnatch-grip deadlift 3x8 95kgcalf raise 3x8 100kgBarbell Upright Row 2x8 35kg, 1x8 38kgMetabolske øvelserFlyers 1x15 22,5kgfrence press 1x15 45kgDB curl 1x15 17,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted February 24, 2009 Author Report Share Posted February 24, 2009 d. 24/2 20092. TræningspasGrundøvelsersumo dødløft 5x5 145kgchest dips 5x5 bw+25kgYates row 5x5 78kgarnold Press 5x5 20kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted February 26, 2009 Author Report Share Posted February 26, 2009 d. 26/2 20091. TræningspasGrundøvelserfront Squat 5x5 100kgdb Bænkpres 3x5 35kg, 2x5 32,5kg (sidste rep var for hårdt, eller jeg skulle bare have troet mere på det, så havde jeg fået den helt op)pullup 3x5, 2x4push press 5x5 55kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted February 28, 2009 Author Report Share Posted February 28, 2009 d. 28/2 20092. TræningspasGrundøvelsersumo dødløft 5x5 145kgchest dips 5x5 bw+25kgYates row 5x5 80kgarnold Press 5x5 20kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted March 9, 2009 Author Report Share Posted March 9, 2009 d. 9/3 20091. træningspasdeadlift 1x12 100kg, 2x12 90kgBend over row 1x12 40kg, 2x12 50kgdips BW 2x12, 1x11 chinup BW 3x5lateral raise 3x12 7,5kg flyers 3x12 17,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted March 13, 2009 Author Report Share Posted March 13, 2009 d. 13/3 20092. træningspasback squat 3x12 90kgDumbbell Bent-over Row 3x12 20kgpull-up maskine 2x12 60kg, 1x12 55kgmilitary press 1x10 37,5kg, 1x10 32,5kg, 1x10 30kgincline benchpress 1x12 35kg, 2x12 40kgprecher curl 1x10 30kg, 2x12 25kghanging leg raise BW 3x12 Quote Link to comment Share on other sites More sharing options...
BlaziN Posted March 15, 2009 Author Report Share Posted March 15, 2009 (edited) d. 15/3 20091. træningspasdeadlift 3x12 92,5kgBend over row 3x12 50kgdips BW 3x12chinup maskine 2x12 65kg, 1x8 60kg+1x4 55kglateral raise 3x12 7,5kgflyers 2x12 20kg, 1x12 22,5kgpush ups: smal: 1x12, bred: 1x12, alm: 1x12 Edited March 15, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted March 17, 2009 Author Report Share Posted March 17, 2009 d. 17/3 20092. træningspasback squat 3x12 90kgDumbbell Bent-over Row 3x12 20kgpull-up maskine 2x12 60kg, 1x12 55kgmilitary press 2x12 32,5kg, 1x8 30kgincline benchpress 1x12 40kg, 1x12 42,5kgprecher curl 2x12 30kg, 2x10 30kghanging leg raise BW 3x12 Quote Link to comment Share on other sites More sharing options...
BlaziN Posted March 19, 2009 Author Report Share Posted March 19, 2009 d. 19/3 20091. træningspasdeadlift 3x12 93kgBend over row 2x12 53kg, 1x12 50kgdips BW 3x12chinup maskine 1x12 65kg, 1x12 60kg, 1x12 55kglateral raise 1x12 10kg, 2x12 7,5kgflyers 3x12 22,5kgpush ups alm: 3x12 Quote Link to comment Share on other sites More sharing options...
BlaziN Posted March 21, 2009 Author Report Share Posted March 21, 2009 d. 21/3 20092. træningspasback squat 3x12 90kgDumbbell Bent-over Row 3x12 20kgpull-up maskine 2x12 60kg, 1x12 55kgmilitary press 2x12 31kg, 1x10 30kgincline benchpress 3x12 42,5kgprecher curl 3x12 30kghanging leg raise BW 3x12 dårlig dag.. trænede efter en tur i byen, så var helt smadret Quote Link to comment Share on other sites More sharing options...
BlaziN Posted March 30, 2009 Author Report Share Posted March 30, 2009 så skal der til at trænes efter en god uge med studietur i Firenze:DJeg har læst en artikkel på t-nation og fandt programmet spændende der var i. The omnibus methodd. 30/3 2009Lower Body 1Back squat 3x5 120kgsplit squat 4x8 45kgseated leg curl 4x10 30kgbridge 3x60seken ret hård træningsdag, da jeg bla ikke har lavet en skid hele ugen, andet end at drikke hjernen ud, og fordi jeg ikke har kørt split program i lang tid Quote Link to comment Share on other sites More sharing options...
BlaziN Posted March 31, 2009 Author Report Share Posted March 31, 2009 d. 31/3 2009upper body 1barbell bench press (mid grip) 1x3 80kg, 2x5 75kgdumbell bench press 1x8 32,5kg, 1x8 30kg, 1x6 30kg, 1x4 30kgWeighted dip 3x10, 1x9EZ-Bar triceps extension 3x10 35kg, 1x8 35kg (snakkede med en mellem sæt 2 og 3, så fik en meget lang pause desværre)dumbbell external rotation 1x12 5kg, 2x12 3kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 3, 2009 Author Report Share Posted April 3, 2009 (edited) d. 3/4 2009lower body 2Deadlift 3x5 140kgbarbell bent-over row 3x8 60kg, 1x6 60kgback extensions 4x10 BW + 15kg plateside bridge 4x60 sec Edited April 24, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 4, 2009 Author Report Share Posted April 4, 2009 (edited) d. 4/4 2009Upper body 2barbell standing push press 3x5 60kgchin-up 3x6 BW, 1x8 BWupright row 1x12 32,5kg, 2x12 30kgincline hammer curl 1x8 15kg, 1x12 12,5kg, 2x12 10kg (første sæt havde jeg sat bænken for langt ned, så var ikke optimalt.)side-lying powell raise 3x12 3kg (gjort forkert, havde billeder at se på, men da jeg kom hjem for at dobbelttjekke øvelsen, kan jeg se, at jeg lavede den forkert) Edited April 4, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 6, 2009 Author Report Share Posted April 6, 2009 d. 6/4 2009Lower Body 1front squat 1x5 102,5kg, 2x3 102,5kg (meget hårdt)bulgarian split squat 1x7 45kg, 2x6 45kg, 1x8 40kg (tror jeg bruger dumbells næste gang, da det ummidelbart virker nemmere for mig. havde lidt problemer med øvelsen)lying leg curl 1x10 20kg, 3x10 15kg (ret hård, men tror primært det var fordi der, hvor vægtene går op, da sad de nogle gange fast, så man måtte hele tiden holde øje med det)ab wheel roll out 3x60sek står der i programmet. jeg kørte 3x60sec, men kunne ikke holde mig derude i så lang tid, så kørte frem og tilbage i ca 60 sek (meget hård øvelse) Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 7, 2009 Author Report Share Posted April 7, 2009 d. 7/4 2009upper body 1incline barbell bench press 1x5 55kg, 1x5 65kg, 1x4 65kgincline dumbell bench press 4x8 22,5kgWeighted push-ups 4x10dumbell decline triceps extension 4x10 10kg (hver arm)cuban press 3x12 kun med stangen (20kg) Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 9, 2009 Author Report Share Posted April 9, 2009 d. 9/4 2009lower body 2sumo Deadlift 3x5 155kg (teknikken haltede lidt til sidst)one-arm dumbell row 2x8 22,5kg, 2x8 25kgcable pull-through 4x10 30kgdumbell side bend 4x12 35kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 10, 2009 Author Report Share Posted April 10, 2009 d. 10/4 2009Upper body 2dumbbell seated shoulder press 2x5 22,5kg, 1x4 25kgpull-up 2x8 BW 2x4 BWbarbell shrug 1x12 50kg, 2x12 70kgEZ-bar reverse curl 3x12 27,5kgone-arm row, elbow out 3x12 15kg (går ud fra det var meningen jeg skulle bruge cabler, men kan ikke lave den der hvor jeg træner, så tog i princippet den samme som i går) Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 13, 2009 Author Report Share Posted April 13, 2009 d. 13/4 2009Lower Body 1safety-bar squat 3x5 110kgsingle-leg press 1x8 150kg, 1x8 170kg, 2x8 200kglying leg curl 2x8 15kg, 1x10 30kg, 1x10 20kg (var meningen jeg skulle lave lying single-leg curl, som jeg også gjorde i de første 2 sæt, men synes mine lår blev for klemt, så det var meget ubehageligt at lave) leg lowering 3x60sek Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 14, 2009 Author Report Share Posted April 14, 2009 (edited) d. 14/4 2009upper body 1decline barbell bench press 1x5 70kg, 1x5 75kg, 1x4 77,5kgdecline dumbell bench press 1x8 25kg, 2x8 27,5kg, 1x7 27,5kgflyers maskine 1x10 40kg, 2x10 35kg, 1x9 35kgcable pushdown 1x2 40kg+1x8 30kg, 2x10 30kg, 1x8 30kgDumbbell Lying Shoulder External Rotation 3x12 3kg Edited May 5, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 17, 2009 Author Report Share Posted April 17, 2009 d. 17/4 2009lower body 2good morning 3x5 80kgpendlay row 4x8 57,5kgromanian deadlift 3x8 85kg, 1x7 85kg (formen var skidt til sidst)Hanging Leg-Hip Raise (static) 5 eller 6x30 sek Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 18, 2009 Author Report Share Posted April 18, 2009 d. 18/4 2009Upper body 2barbell seated military press i smith stativ 2x5 50kg, 1x4 50kglat pulldown to chest 3x8 70kg 1x6 70kgdumbell shrug 3x12 37,5kg (hver arm)EZ-bar preacher curl 2x12 32,5kg, 1x6 32,5kg, 1x5 32,5kgtrap 3 raise 3x12 10kg+jeg skulle prøve at se hvor højt jeg kunne springekom op på 123cm 128cm kom jeg næsten op på, men kom ikke helt op, så slog mig lidt.. der er helt klart en psykisk barriere når det er så højt, så den skal også overvindes! adrenalinet pumpede bare rundt og hjertet slog ret hurtigt, man blev meget nervøs.næste gang skal jeg prøve at se om jeg ikke kan komme op på 125cm eller 128cm Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 20, 2009 Author Report Share Posted April 20, 2009 (edited) d. 20/4 2009Lower Body 1Back squat 3x3 125kg (fik ikke presset mig så hårdt som jeg nok kunne. kunne nok godt ha' fået 4 gentagelser i 2 eller 1 af sættene)split squat 4x8 50kgseated leg curl 2x10 40kg, 2x10 45kgbridge 3x60sek Edited April 21, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
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