mvk Posted March 23, 2009 Author Report Share Posted March 23, 2009 Mandag d. 23/3 Squat 1x6 @ 125 2x6 @ 135 Bænk 1x6 @ 100 3x6 @ 110 Seated rowing 3x8 @ 70 Seated frivend db. 3x7 @ 17.5 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted March 24, 2009 Author Report Share Posted March 24, 2009 Tirsdag d. 24/3 Pas 1: Dødløft 4x8 @ 150 Baglår m. elastik 3x8 Pas 2: Træk 1x2 @ 70 1x2 @ 80 7x2 @ 90 Stød 2+2 @ 90 2+2 @ 100 (2+1)x3 @ 110 2+2 @ 90 Seated curls 2x6 @ 18 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted March 26, 2009 Author Report Share Posted March 26, 2009 Onsdag d. 25/3 Frontsquat 1x2 @ 120 1x2 @ 140 1x1 @ 150 1x1 @ 160 3x2 @ 120 Smal bænk 4x5 @ 100 Benpres 4x5 @ 290 Chins 3x4 @ BW Nakkestem + bånd 5x5 @ 40 Quote Link to comment Share on other sites More sharing options...
mvk Posted March 26, 2009 Author Report Share Posted March 26, 2009 Torsdag d. 26/3 Squat 5x3 @ 100 Bænk 5x3 @ 80 Dødløft 5x3 @ 110 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted March 27, 2009 Author Report Share Posted March 27, 2009 Fredag d. 27/3 Pas 1: Træk 1x2 @ 70 1x2 @ 80 2x2 @ 90 5x2 @ 80 - Noget værre rod idag... Stød 2+2x6 @ 100 Pas 2: Boxsquat + 60 kg kæder 4x5 @ 105 Bænk 1x6 @ 110 1x6 @ 120 2x6 @ 100 Ben curl 3x10 @ 25 Dødløft klods 7x2 @ 120 Stem foran 1x5 @ 70 3x5 @ 60 Mave Quote Link to comment Share on other sites More sharing options...
mvk Posted March 28, 2009 Author Report Share Posted March 28, 2009 Lørdag d. 28/3 Pas 1: 30m min Sled dragging Pas 2: Smal bænk 1x5 @ 100 1x5 @ 110 1x5 @ 120 1x5 @ 100 Trækhiv 5x3 @ 120 Pull over 3x8 @ 29 Omvendt flies 3x8 @ 12 Skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted March 30, 2009 Author Report Share Posted March 30, 2009 Mandag d. 30/3 Squat 1x6 @ 145 1x6 @ 160 1x6 @ 170 1x6 @ 145 Bænk 1x6 @ 110 2x6 @ 125 1x6 @ 110 Seated row 1x8 @ 70 2x8 @ 80 Seated frivend db. 4x7 @ 15 Mave Quote Link to comment Share on other sites More sharing options...
mvk Posted March 31, 2009 Author Report Share Posted March 31, 2009 Tirsdag d. 31/3 Pas 1: Dødløft 1x8 @ 160 - Dobbelt overhånd 2x8 @ 160 Baglår m. elastik 4x8 @ Bw Pas 2: Træk 1x2 @ 70 1x2 @ 80 3x2 @ 90 6x2 @ 80 Stød 2+2 @ 100 2+2 @ 110 2+1 @ 120 2+2x4 @ 100 Seated curl 3x6 @ 18 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted April 1, 2009 Author Report Share Posted April 1, 2009 Onsdag d. 1/4 Frontsquat 1x2 @ 125 1x2 @ 145 1x1 @ 150 5x2 @ 110 Smal bænk 2x5 @ 110 3x5 @ 100 Benpress 1x5 @ 290 4x5 @ 320 Chins 1x4 @ bw 1x10 @ bw 1x4 @ bw Nakkestem + rød bånd 4x5 @ 35 Quote Link to comment Share on other sites More sharing options...
mvk Posted April 3, 2009 Author Report Share Posted April 3, 2009 Torsdag d. 2/4 Squat 5x3 @ 80 Bænk 5x3 @ 80 Dødløft 5x3 @ 80 Quote Link to comment Share on other sites More sharing options...
mvk Posted April 3, 2009 Author Report Share Posted April 3, 2009 Fredag d. 3/4 Pas 1: Træk 1x2 @ 70 1x2 @ 80 1x2 @ 90 1x2 @ 90 1x2 @ 95 1x2 @ 100 - missede 2 'eren 5x2 @ 80 Frivend + opadstød 2+2 @ 100 2+1 @ 110 2+2 @ 100 2+2x4 @ 90 Pas 2: Bænk 1x6 @ 100 1x6 @ 120 1x6 @ 135 - Pr! 1x6 @ 110 Box squat + 60 kg kæder 4x5 @ 95 Leg curl 3x10 @ 20 Dødløft stående på klods 8x2 @ 130 Stem foran 4x5 @ 60 Quote Link to comment Share on other sites More sharing options...
mvk Posted April 4, 2009 Author Report Share Posted April 4, 2009 Lørdag d. 4/4 Pas 1: Sled dragging 30 min Pas 2: Bænkpres smal 1x5 @ 100 2x5 @ 110 2x5 @ 100 Trækhiv 6x3 @ 110 Pull over 4x8 @ 29 Flies 4x8 @ 15 Mave Quote Link to comment Share on other sites More sharing options...
Seiff Posted April 4, 2009 Report Share Posted April 4, 2009 Hvad sker for alt det slæde trækkeri ?Studiejob som slædehund for Sirius patruljen? Quote Link to comment Share on other sites More sharing options...
mvk Posted April 6, 2009 Author Report Share Posted April 6, 2009 Hvad sker for alt det slæde trækkeri ?Studiejob som slædehund for Sirius patruljen? Arbejder lidt med GPP'en (General Physical Preparedness) nu hvor vejret er begyndt at blive godt Selv Puma'en har været med til at trække lidt slæde..... Quote Link to comment Share on other sites More sharing options...
mvk Posted April 6, 2009 Author Report Share Posted April 6, 2009 Mandag d. 6/4 Squat 1x6 @ 150 2x6 @ 180 1x6 @ 150 Smal bænk 2x5 @ 110 4x5 @ 90 Seated rows 1x8 @ 70 1x8 @ 80 2x8 @ 70 Seated frivend 4x7 @ 17.5 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted April 7, 2009 Author Report Share Posted April 7, 2009 Tirsdag d. 7/4 Pas 1: Træk fra bukke 12x2 @ 70 Dødløft m. dobbelt overhånd 1x8 @ 160 1x8 @ 180 1x8 @ 160 Pas 2: Stød 2+2 @ 100 2+2 @ 110 2+1x2 @ 120 2+2x4 @ 100 Ét bens dødløft 5x5 @ 50 Seated curl 3x6 @ 18 Skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted April 9, 2009 Author Report Share Posted April 9, 2009 Onsdag d. 8/4 Pas 1: Ben foran blok 1x4 @ 100 1x4 @ 120 4x4 @ 100 Benpres 1x5 @ 290 5x5 @ 350 Skulder Pas 2: Bænk i ny Super Katana str. 44 1x1 @ 160 - Kunne ikke få den til klods 5 1x2 @ 190 - 2'eren til klods 5 1x2 @ 220 - 2'eren på klods 4 1x2 @ 230 - klods 4-3 1x2 @ 240 - klods 3 En stram trøje, men med dejligt meget smæk i.... Pushpres 1x5 @ 80 2x5 @ 90 2x5 @ 80 Skulder og mave Quote Link to comment Share on other sites More sharing options...
mvk Posted April 9, 2009 Author Report Share Posted April 9, 2009 Torsdag d. 9/4 Squat 3x5 @ 80 Bænk 3x5 @ 80 Dødløft 3x5 @ 100 Skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted April 10, 2009 Author Report Share Posted April 10, 2009 Fredag d. 10/4 Pas 1: Træk 1x2 @ 70 1x2 @ 80 1x2 @ 90 1x2 @ 95 0x2 @ 100 7x2 @ 80 Frivend + Opadstød 2+2 @ 100 2+2 @ 110 2+1 @ 115 2+1 @ 120 - Pr! 2+2x4 @ 100 Pas 2: Bænkpres 2x6 @ 110 3x6 @ 100 Goodmorning fra kæder 1x4 @ 70 5x4 @ 80 Ben curl 3x10 @ 25 Stem foran 5x5 @ 65 Skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted April 12, 2009 Author Report Share Posted April 12, 2009 Lørdag d. 11/4 Pas 1: Sled dragging @ 30 min Pas 2: Smal bænk 1x5 @ 100 3x5 @ 110 2x5 @ 100 Stødhiv 1x2 @ 130 8x2 @ 150 Quote Link to comment Share on other sites More sharing options...
mvk Posted April 13, 2009 Author Report Share Posted April 13, 2009 Mandag d. 13/4 Squat 3x6 @ 155 Bænk 4x5 @ 100 Seated rowing 3x8 @ 60 Seated frivend 3x7 @ 18 Skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted April 15, 2009 Author Report Share Posted April 15, 2009 Tirsdag d. 14/4 Pas 1: Træk fra bukke 9x2 @ 70 Dødløft 1x8 @ 160 1x8 @ 200 Pas 2: Stød 2+2x6 @ 100 Et bens stiffleg dødløft 4x5 @ 40 Seated curl 2x6 @ 40 Quote Link to comment Share on other sites More sharing options...
mvk Posted April 15, 2009 Author Report Share Posted April 15, 2009 Onsdag d. 15/4 Ben foran blok 4x4 @ 100 Bænk i Metal trøje 1x2 @ 160 - klods 4 1x1 @ 180 - klods 2 1x1 @ 187.5 - klods 1 - tabte den sgu i toppen, ned mod maven.... 1x1 @ 190 - til bryst, m. signal - udemærket løft Ben pres 1x5 @ 290 3x5 @ 320 Pushpres 4x5 @ 70 Skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted April 16, 2009 Author Report Share Posted April 16, 2009 Torsdag d. 16/4 Træk 1x2 @ 70 8x2 @ 80 Frivend + opadstød 2+2 @ 90 2+2x5 @ 100 Quote Link to comment Share on other sites More sharing options...
mvk Posted April 19, 2009 Author Report Share Posted April 19, 2009 Fredag d. 17/4 Squat 5x3 @ 95 Bænk 5x2 @ 80 Dødløft 5x3 @ 90 Skulder Quote Link to comment Share on other sites More sharing options...
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