mvk Posted July 22, 2012 Author Report Share Posted July 22, 2012 Mandag d. 16/7Pas 1:Frontsquatop til 1x5 @ 160 - Pr +10 kgBenpress6x6 @ 320Decline bænk5x4 @ 130Pas 2:Dødløft på 5 cm klods dobbelt overhånd1x5 @ 1501x5 @ 1603x5 @ 170En arms rows4x6 @ 45Push down + band4x8 @ 80Band pull3x15Tirsdag d. 17/7Overhead squat5x5 @ 50Floorpres5x6 @ 120Decline db press4x8 @ 49Hiv til hage - grøn band3x12Omvendt fliers3x12 @ 10Onsdag d. 18/7Pas 1:Ben foran blok7x2 @ 110Et bens dødløft5x8 @ 60Baglårscurl3x12 @ 140Omvendt fliers4x12 @ 10Pas 2:Squat knæbind + revers blå bånd - 60 kg i bund5x2 @ 230Incline press db.5x8 @ 30Trækhiv dybe hæng5x3 @ 120Face pull3x12 @ 30Torsdag d. 19/7Incline bænk med slingshot2x5 @ 1203x5 @ 100Bellyback + frontraise5x5 @ 8Hiv til hage4x8 @ 40Sidelateral3x12 @ 10Underarmscurl3x12 @ 50Fredag d. 20/7Pas 1:Squat langsom1x5 @ 1203x5 @ 140Råtræk fra knæ1x5 @ 501x5 @ 602x5 @ 70Smal bænk6x6 @ 110Bend over rows2x8 @ 50Tri press roll4x6 @ 28Pas 2:Træk1x1 @ 801x1 @ 851x1 @ 901x1 @ 953x1 @ 100Stød1x1 @ 1101x1 @ 1201x1 @ 1304x1 @ 110Benpres + grøn band6x6 @ 320Face pull3x12 @ 30Lørdag d. 21/7 - Samling i HorsensDødløft5x3 @ 225Bænk i løs trøje1x2 @ 180 - klods 41x2 @ 200 - klods 31x1 @ 220 - klods 21x1 @ 230 - klods 2Reverse hyper4x10 @ 40Reverse curl3x8 @ 45Face pull4x12 @ 15 Quote Link to comment Share on other sites More sharing options...
mvk Posted August 13, 2012 Author Report Share Posted August 13, 2012 Uge 32Mandag d. 6/8Frontsquat10x2 @ 110Bænkpres VGB + grøn band10x2 @ 90Seated rows1x6 @ 973x6 @ 105Tirsdag d. 7/8Pas 1:Stem1x3 @ 605x2 @ 70Dødløft gulv-hæng-knæ8x3 @ 160Push down reverse greb4x6 @ 70Band pull3x15Pas 2:Stødhiv7x2 @ 130Floorpres Db5x6 @ 51Goodmorning5x6 @ 60180 grader curl3x8 @ 20Onsdag d. 8/8Squat knæbind + reverse blå bånd - 70 i bund1x2 @ 2301x2 @ 2501x2 @ 2702x2 @ 230Bænk i trøjeOp til 1x1 @ 220 fra kassen, meget let...Dødløft5x5 @ 190Omvendt fliers4x12 @ 10Torsdag d. 9/8Small bænkpres1x5 @ 1203x3 @ 1402x5 @ 120180 grader curl3x10 @ 20Hiv til hage db4x8 @ 15Underarms curl3x12 @ 80Lørdag d. 11/8Bænk1x5 @ 1201x5 @ 1401x5 @ 1501x5 @ 120Stiffleg Dødløft + blå band5x5 @ 100Søndag d. 12/8Træning i Carstens fede homegymSquat i løs dragt + bind1x2 @ 2101x2 @ 2401x2 @ 260Dødløft6x3 @ 180 Quote Link to comment Share on other sites More sharing options...
mvk Posted August 19, 2012 Author Report Share Posted August 19, 2012 (edited) Mandag d. 13/8Frontsquat1x3 @ 1203x3 @ 140Benpres5x6 @ 370Bænk+ sort band10x2 @ 90Seated rows4x6 @ 105Band pull3x15Tirsdag d. 14/8Stødhiv5x2 @ 140Dødløft1x4 @ 2001x4 @ 2154x3 @ 230Floorpres DB5x6 @ 51Onsdag d. 15/8Squat Knæbind5x2 @ 200Bænk i den løse trøje1x2 @ 180 - klods 4-31x2 @ 200 - klods 21x1 @ 210 - klods 11x1 @ 220 - airboard1x1 @ 230 - bryst m. signal1x1 @ 240 - bryst m. signal - PR + 2,5 kg Stiffleg dødløft + blå band5x5 @ 100Torsdag d. 16/8Smal bænk m. fødder oppe1x5 @ 1001x3 @ 1101x3 @ 1201x3 @ 1302x5 @ 100Dødløft5x5 @ 160Fransk pres5x6 @ 40Omvendt fliers4x12 @ 12Fredag d. 17/8Pas 1:Goodmorning7x2 @ 70Pushpress5x5 @ 70180 grader curls3x8 @ 20Pas 2:Squat fuldt udstyr løs dragt1x2 @ 2101x2 @ 2451x2 @ 2651x1 @ 285Bænk6x2 @ 120Bend over rows3x8 @ 80En arm stem + band4x6 @ 12Lørdag d. 18/8Dødløft reverse grøn band - 85 kg i bund1x3 @ 2301x3 @ 2501x2 @ 2704x3 @ 230Reverse hyperextension4x6 @ 20GHR4x6Omvendt fliers4x10 @ 20180 grader curl3x10 @ 20Hiv til hage db4x8 @ 16Underarms curl3x12 @ 70 Edited August 19, 2012 by mvk Quote Link to comment Share on other sites More sharing options...
mvk Posted September 1, 2012 Author Report Share Posted September 1, 2012 Mandag d. 27/8Squat camber4x5 @ 147,5Bænk + sort band10x2 @ 90Decline Db. press4x6 @ 54Seated rowing4x6 @ 98Band pull3x15Tirsdag d. 28/8Pas 1:Goodmorning fra kæder7x2 @ 90Pushpres2x5 @ 60Knickstød3x5 @ 90180 grader curl3x8 @ 20Onsdag d. 29/8Squat halv dragt + knæbind + reverse blå band - 60 kg i bund1x2 @ 2301x2 @ 2703x2 @ 300Bænk i løs trøje1x2 @ 1801x2 @ 2001x1 @ 2151x1 @ 220Omvendt fliers4x12 @ 10Torsdag d. 30/8Stiffleg dødløft5x5 @ 100180 grader curl3x10 @ 20Underarmscurl3x12 @ 80Pas 2:Smal bænkpres1x5 @ 1201x3 @ 1401x3 @ 1453x5 @ 120Push down4x6 @ 80Hiv til hage 4x8 @ 25Fredag d. 31/8Squat i fuldt udstyr1x2 @ 2251x2 @ 2752x2 @ 305Bænk6x2 @ 120Bend over rows3x8 @ 70En arms stem4x6 @ 16Lørdag d. 1/9Dødløft Udstyr1x2 @ 2201x2 @ 2601x2 @ 2802x1 @ 3002x2 @ 260Reverse hyperextension4x6GHR4x6 Omvendt fliers4x10 Quote Link to comment Share on other sites More sharing options...
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