Bondo Posted June 24, 2012 Author Report Share Posted June 24, 2012 Søndag d. 24.6.2012Day 5 Lower Body1A Bosu Squat (act)3 x 10 @ bw1B Squat3 x 10 @ 1052A Split Squat Jump (pot)3 x 10 @ bw2B Rack Pulls3 x 8 @ 1303A Legpress (mj)3 x 10 @ 2003B Reverse Hypers (iso)3 x 12 @ 53C KB Swing (mgs)3 x 20 @ 24 Quote Link to comment Share on other sites More sharing options...
Bondo Posted June 28, 2012 Author Report Share Posted June 28, 2012 Tirsdag d. 26.6.2012Day 6 Back/Biceps 1A Inverted Row Overhånd (act)3 x 10 @ bw1B BB Rows3 x 10 @ 67,52A Alternate Floor DB Row (pot)3 x 10 @ 13,52B DB One Arm Row3 x 8 @ 53,53 WG Cable Rows3 x 10 @ 754A Behind Neck Pulldowns (mj)3 x 10 @ 704B Rear Delts (iso)3 x 12 @ 104C Alternate Band Pulling (mgs)3 x 20r @ røde bands5 BB Curls3 x 10 @ 406 Hammer Curls3 x 12 @ 16 Quote Link to comment Share on other sites More sharing options...
Bondo Posted June 28, 2012 Author Report Share Posted June 28, 2012 Onsdag d. 27.6.2012Day 1 Bryst/Skuldre/Tri's1A Push-up Swizz (act)3 x 10 @ bw1B Incline DB Pres3 x 10 @ 33,52A Power Push-up (pot)3 x 10 @ bw2B Bænkpres m. stop2 x 10 @ 77,51 x 8 @ 77,53 Behind Neck Military Pres1 x 10 @ 452 x 8 @ 454 Seated DB Shoulder Pres2 x 10 @ 23,51 x 8 @ 23,55A Dips (mj)3 x 10 @ bw + 20 kg 5B Tate Pres (iso)2 x 12 @ 161 x 8 @ 165C Tricep Band Pushdowns (mgs)3 x 20r6 Standing Lat Raises3 x 12 @ 14 Quote Link to comment Share on other sites More sharing options...
Bondo Posted June 29, 2012 Author Report Share Posted June 29, 2012 Torsdag d. 28.6.2012Day 2 Lower Body1A Bosu Squat (act)3 x 10 @ bw1B Front Squat3 x 10 @ 82,52A Box Jumps (pot)3 x 102B Box Squat (#2)3 x 8 @ 953A Hacksquat (mj)3 x 10 @ 303B Leg Extension (iso)3 x 12 @ 253C KB Swing (mgs)3 x 20r @ 24 Quote Link to comment Share on other sites More sharing options...
Bondo Posted June 29, 2012 Author Report Share Posted June 29, 2012 Fredag d. 29.6.2012Day 3 Back/Biceps 1A Inverted Row Underhånd (act)3 x 10 @ bw1B DB Chest Supp Row3 x 10 @ 312A Alternate Standing DB Row (pot)3 x 10 @ 312B Chinups1 x 10 @ BW2 x 8 @ BW3 Machine Rows3 x 12 @ 42,54A WG Lat Pulldowns (mj)3 x 10 @ 804B Facepulls (iso) (stående)3 x 12 @ 42,54C Alternating Band Curls (mgs)3 x 20r @ lilla5 EZ Preacher Curls3 x 12 @ 306 Incline DB Curls3 x 12 @ 16 Quote Link to comment Share on other sites More sharing options...
Bondo Posted July 1, 2012 Author Report Share Posted July 1, 2012 Søndag d. 1.7.201Jeg er ikke så god til at smide kilo i øjeblikket. Vægten ligger ret stabilt på 88-88,5, men det lader til styrken er i fornuftig fremgang. Reelt set vil jeg helst smide noget flæsk, men jeg er stadig glad for at spise en del!Day 4 Bryst/Skuldre/Tri's1A Push-up Vippebrædder (act)3 x 10 @ bw1B DB Pres3 x 10 @ 38,5Lige på grænsen2A Smith Bench Throws (pot)3 x 10 @ 402B Incline Bænkpres1 x 8 @ 752 x 6 @ 753 Military Pres2 x 9 @ 551 x 8 @ 554A Bænkpres vs. blå bands (mj)3 x 10 @ 67,54B Flies (iso)2 x 12 @ 161 x 6 @ 164C Alternating Band Punching (mgs)3 x 20r @ rødt band5 CG Bænkpres1 x 12 @ 67,51 x 10 @ 67,51 x 8 @ 67,56 Incline Lat Raises3 x 12 @ 11 Quote Link to comment Share on other sites More sharing options...
Bondo Posted July 3, 2012 Author Report Share Posted July 3, 2012 Mandag d. 2.7.2012Day 5 Lower Body1A Bosu Squat (act)3 x 10 @ bw1B Squat3 x 10 @ 107,5Kørte overraskende godt med overskud i alle 3 sæt2A Split Squat Jump (pot)3 x 10 @ bw2B Rack Pulls3 x 8 @ 1353A Legpress (mj)3 x10 @ 2103B Reverse Hypers (iso)3 x 12 @ 7,53C KB Swing (mgs)3 x 20r @ 24 Quote Link to comment Share on other sites More sharing options...
Bondo Posted July 3, 2012 Author Report Share Posted July 3, 2012 Tirsdag d. 3.7.2012Day 6 Back/Biceps 1A Inverted Row Overhånd (act)3 x 10 @ bw1B BB Rows3 x 10 @ 67,52A Alternate Floor DB Row (pot)3 x 10 @ 13,52B DB One Arm Row3 x 8 @ 563 WG Cable Rows3 x 10 @ 77,54A Behind Neck Pulldowns (mj)3 x 10 @ 704B Rear Delts (iso)3 x 12 @ 104C Alternate Band Pulling (mgs)3 x 20r @ røde bands5 BB Curls3 x 10 @ 406 Hammer Curls1 x 12 @ 182 x 10 @ 18 Quote Link to comment Share on other sites More sharing options...
Bondo Posted July 4, 2012 Author Report Share Posted July 4, 2012 Onsdag d. 4.7.2012Day 1 Bryst/Skuldre/Tri's1A Push-up Swizz (act)3 x 10 @ bw1B Incline DB Pres3 x 10 @ 33,52A Power Push-up (pot)3 x 10 @ bw2B Bænkpres m. stop1 x 10 @ 802 x 8 @ 803 Behind Neck Military Pres2 x 10 @ 451 x 6 @ 454 Seated DB Shoulder Pres2 x 10 @ 23,51 x 12 @ 23,55A Dips (mj)3 x 10 @ bw + 22,5 kg 5B Tate Pres (iso)2 x 12 @ 161 x 8 @ 165C Tricep Band Pushdowns (mgs)3 x 20r6 Standing Lat Raises1 x 10 @ 162 x 8 @ 16 Quote Link to comment Share on other sites More sharing options...
Bondo Posted July 8, 2012 Author Report Share Posted July 8, 2012 Torsdag d. 5.7.2012Day 2 Lower Body1A Bosu Squat (act)3 x 10 @ bw1B Front Squat3 x 10 @ 852A Box Jumps (pot)3 x 102B Box Squat (#2)3 x 8 @ 953A Hacksquat (mj)3 x 10 @ 353B Leg Extension (iso)3 x 12 @ 27,53C KB Swing (mgs)3 x 20r @ 24 Quote Link to comment Share on other sites More sharing options...
Bondo Posted July 8, 2012 Author Report Share Posted July 8, 2012 Fredag d. 6.7.2012Day 3 Back/Biceps 1A Inverted Row Underhånd (act)3 x 10 @ bw1B DB Chest Supp Row3 x 10 @ 312A Alternate Standing DB Row (pot)3 x 10 @ 312B Chinups3 x 8 @ BW + 5 kg3 Machine Rows3 x 12 @ 454A WG Lat Pulldowns (mj)3 x 10 @ 82,54B Facepulls (iso) (stående)3 x 12 @ 454C Alternating Band Curls (mgs)3 x 20r @ lilla5 EZ Preacher Curls3 x 10 @ 326 Incline DB Curls3 x 10 @ 18 Quote Link to comment Share on other sites More sharing options...
Bondo Posted July 8, 2012 Author Report Share Posted July 8, 2012 Lørdag d. 7.7.2012Day 4 Bryst/Skuldre/Tri's1A Push-up Vippebrædder (act)3 x 10 @ bw1B DB Pres2 x 8 @ 411 x 5 @ 412A Smith Bench Throws (pot)3 x 10 @ 402B Incline Bænkpres2 x 8 @ 751 x 7 @ 75Uden spotter, så jeg valgte ikke at prøve at få en sidste 8'er3 Military Pres2 x 9 @ 551 x 8 @ 554A Bænkpres vs. blå bands (mj)2 x 10 @ 701 x 9 @ 704B Flies (iso)2 x 12 @ 161 x 8 @ 164C Alternating Band Punching (mgs)3 x 20r @ rødt band5 CG Bænkpres1 x 10 @ 701 x 8 @ 706 Incline Lat Raises3 x 12 @ 11 Quote Link to comment Share on other sites More sharing options...
Bondo Posted July 8, 2012 Author Report Share Posted July 8, 2012 Søndag d. 8.7.2012Day 5 Lower Body1A Bosu Squat (act)3 x 10 @ bw1B Squat3 x 10 @ 110Kørte endnu engang rigtig godt med overskud i alle 3 sæt2A Split Squat Jump (pot)3 x 10 @ bw2B Rack Pulls3 x 8 @ 137,53A Legpress (mj)3 x 10 @ 2153B Reverse Hypers (iso)3 x 12 @ 103C KB Swing (mgs)3 x 20r @ 24 Quote Link to comment Share on other sites More sharing options...
Bondo Posted July 11, 2012 Author Report Share Posted July 11, 2012 Tirsdag d. 10.7.2012 Day 6 Back/Biceps 1A Inverted Row Overhånd (act)3 x 10 @ bw1B BB Rows3 x 10 @ 702A Alternate Floor DB Row (pot)3 x 10 @ 13,52B DB One Arm Row3 x 8 @ 58,53 WG Cable Rows3 x 10 @ 804A Behind Neck Pulldowns (mj)3 x 10 @ 72,54B Rear Delts (iso)3 x 12 @ 104C Alternate Band Pulling (mgs)3 x 20r @ røde bands5 BB Curls1 x 12 @ 401 x 10 @ 401 x 8 @ 406 Hammer Curls3 x 12 @ 18 Quote Link to comment Share on other sites More sharing options...
Bondo Posted July 14, 2012 Author Report Share Posted July 14, 2012 Onsdag d. 11.7.2012Day 1 Bryst/Skuldre/Tri's1A Push-up Swizz (act)3 x 10 @ bw1B Incline DB Pres2 x 8 @ 361 x 6 @ 362A Power Push-up (pot)3 x 10 @ bw2B Bænkpres m. stop3 x 10 @ 803 Behind Neck Military Pres2 x 10 @ 451 x 9 @ 454 Seated DB Shoulder Pres1 x 12 @ 23,52 x 10 @ 23,55A Dips (mj)2 x 10 @ bw + 25 kg 1 x 7 @ bw + 25 kg 5B Tate Pres (iso)2 x 12 @ 161 x 8 @ 165C Tricep Band Pushdowns (mgs)3 x 20r6 Standing Lat Raises3 x 10 @ 16 Quote Link to comment Share on other sites More sharing options...
Bondo Posted July 14, 2012 Author Report Share Posted July 14, 2012 Torsdag d. 12.7.2012Day 2 Lower Body1A Bosu Squat (act)3 x 10 @ bw1B Front Squat3 x 10 @ 87,52A Box Jumps (pot)3 x 102B Box Squat (#2)3 x 8 @ 953A Hacksquat (mj)3 x 10 @ 403B Leg Extension (iso)3 x 12 @ 303C KB Swing (mgs)3 x 20r @ 24 Quote Link to comment Share on other sites More sharing options...
Bondo Posted July 14, 2012 Author Report Share Posted July 14, 2012 Lørdag d. 14.7.2012Day 3 Back/Biceps 1A Inverted Row Underhånd (act)3 x 10 @ bw1B DB Chest Supp Row2 x 10 @ 311 x 12 @ 312A Alternate Standing DB Row (pot)3 x 10 @ 312B Chinups3 x 8 @ BW + 10 kg3 Machine Rows3 x 12 @ 454A WG Lat Pulldowns (mj)3 x 10 @ 854B Facepulls (iso) (stående)3 x 12 @ 454C Alternating Band Curls (mgs)3 x 20r @ lilla5 EZ Preacher Curls1 x 12 @ 322 x 9 @ 326 Incline DB Curls3 x 9 @ 18,5 Quote Link to comment Share on other sites More sharing options...
Bondo Posted July 15, 2012 Author Report Share Posted July 15, 2012 Søndag d. 15.7.2012Day 4 Bryst/Skuldre/Tri's1A Push-up Vippebrædder (act)3 x 10 @ bw1B DB Pres2 x 9 @ 411 x 6 @ 412A Smith Bench Throws (pot)3 x 10 @ 402B Incline Bænkpres3 x 8 @ 753 Military Pres1 x 10 @ 552 x 9 @ 554A Bænkpres vs. blå bands (mj)3 x 10 @ 704B Flies (iso)3 x 12 @ 164C Alternating Band Punching (mgs)3 x 20r @ rødt band5 CG Bænkpres3 x 10 @ 706 Incline Lat Raises3 x 12 @ 11 Quote Link to comment Share on other sites More sharing options...
Bondo Posted July 17, 2012 Author Report Share Posted July 17, 2012 Mandag d. 16.7.2012Day 5 Lower Body1A Bosu Squat (act)3 x 10 @ bw1B Squat3 x 10 @ 112,52A Split Squat Jump (pot)3 x 10 @ bw2B Rack Pulls3 x 8 @ 1403A Legpress (mj)3 x 10 @ 2203B Reverse Hypers (iso)3 x 12 @ 103C KB Swing (mgs)3 x 20r @ 24 Quote Link to comment Share on other sites More sharing options...
Bondo Posted July 17, 2012 Author Report Share Posted July 17, 2012 Tirsdag d. 17.7.2012 Day 6 Back/Biceps 1A Inverted Row Overhånd (act)3 x 10 @ bw1B BB Rows3 x 10 @ 72,52A Alternate Floor DB Row (pot)3 x 10 @ 162B DB One Arm Row3 x 8 @ 58,53 WG Cable Rows3 x 10 @ 804A Behind Neck Pulldowns (mj)3 x 10 @ 754B Rear Delts (iso)3 x 12 @ 104C Alternate Band Pulling (mgs)3 x 20r @ røde bands5 BB Curls3 x 12 @ 406 Hammer Curls3 x 10 @ 20 Quote Link to comment Share on other sites More sharing options...
Bondo Posted July 20, 2012 Author Report Share Posted July 20, 2012 Torsdag d. 19.7.2012Day 1 Bryst/Skuldre/Tri's1A Push-up Swizz (act)3 x 10 @ bw1B Incline DB Pres1 x 10 @ 361 x 8 @ 361 x 6 @ 362A Power Push-up (pot)3 x 10 @ bw2B Bænkpres m. stop3 x 10 @ 853 Behind Neck Military Pres2 x 10 @ 451 x 9 @ 454 Seated DB Shoulder Pres1 x 12 @ 23,52 x 10 @ 23,55A Dips (mj)3 x 10 @ bw + 25 kg 5B Tate Pres (iso)2 x 12 @ 18,51 x 8 @ 18,55C Tricep Band Pushdowns (mgs)3 x 20r6 Standing Lat Raises3 x 10 @ 16 Quote Link to comment Share on other sites More sharing options...
Bondo Posted July 20, 2012 Author Report Share Posted July 20, 2012 Fredag d. 20.7.2012Day 2 Lower Body1A Bosu Squat (act)3 x 10 @ bw1B Front Squat3 x 10 @ 902A Box Jumps (pot)3 x 102B Box Squat (#2)3 x 8 @ 953A Hacksquat (mj)3 x 10 @ 42,53B Leg Extension (iso)3 x 12 @ 303C KB Swing (mgs)3 x 20r @ 24 Quote Link to comment Share on other sites More sharing options...
Bondo Posted August 14, 2012 Author Report Share Posted August 14, 2012 (edited) Mandag d. 13.8.2012Så er det ved at være tid til at logge igen. Det blev lidt for meget at logge 5-6 træninger ugentligt. Jeg kørte en uges deload sidste uge efter ca. 3 måneders træning 5-6 gange ugentlig. Nu bliver træningen 2 split hvor der køres upper og lower dage. Træningen vil blive lidt WSB inspireret, så det skal nok blive hårdt. Programmet er vedhæftet indlægget.Day 1 - ME Upper1 Bænkpres m. stopop til1 x 3 @ 1001 x 3 @ 1051 x 3 @ 1101 x 3 @ 1151 x 3 @ 120 (rep PR)Overraskende god styrke på trods af jeg ikke har kun under 8 reps de sidste 3 måneder og smidt ca 5 kg oven i.2A Incline #3 DB Pres (mj)3 x 8 @ 362B Skullcrushers (iso)3 x 12 @ 323A Siddende DB Skulderpres (mj)3 x 8 @ 213B DB Front Raises3 x 12 @ 94A Pullups UH (mj)2 x 8 @ bw + 15 kg1 x 6 @ bw + 15 kg4B Facepulls (iso)3 x 12 @ 455A Semi WG cable rows (mj)3 x 10 @ 755B Rear Delt Machine (iso)3 x 12 @ 255C Band Curls (mgs)3 x 20 @ lilla13_8_2012_Styrketræning.xls Edited August 14, 2012 by Bondo Quote Link to comment Share on other sites More sharing options...
Bondo Posted August 16, 2012 Author Report Share Posted August 16, 2012 Onsdag d. 15.8.2012Day 2 ME Lower Body1 ME Squatop til1 x 3 @ 1401 x 3 @ 1451 x 2 @ 150Godkendt indsats uden tung squat på programmet i ca. 3 måneder.2A Goodmornings3 x 8 @ 902B Hacksquat3 x 12 @ 303A Lunges (mj)3 x 10 @ 403B Reverse Hypers (iso)3 x 12 @ 103C Box Jumps (mgs)3 x 204 abs3 sæt Quote Link to comment Share on other sites More sharing options...
Bondo Posted August 18, 2012 Author Report Share Posted August 18, 2012 (edited) Torsdag d. 16.8.2012Day 3 Upper Body1 Militaryop til 3 x 3 @ 702A DB Pres (mj)3 x 8 @ 412B Overhead tricep extension (iso)3 x 12 @ 493A Dips (mj)3 x 10 @ bw + 203B Incline Flies (iso)3 x 12 @ 164A WG Chinups OH (mj)3 x 8 @ bw + 10 kg4B Rear Delt (iso)3 x 12 @ 105A Behind neck pulldowns (mj)3 x 10 @ 655B Machine Rows (iso)3 x 12 @ 355C Hammer Curls (mgs)3 x 20 @ 11 Edited August 18, 2012 by Bondo Quote Link to comment Share on other sites More sharing options...
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