mvk Posted July 17, 2009 Author Report Share Posted July 17, 2009 Torsdag d. 16/7 Squat på 50 kg Bænk på 50 kg Dødløft på 80 kg Quote Link to comment Share on other sites More sharing options...
mvk Posted July 17, 2009 Author Report Share Posted July 17, 2009 Fredag d. 17/7 Pas 1: Ben foran blok 1x2 @ 120 1x1 @ 140 1x1 @ 155 - Pr! 4x2 @ 120 Dødløft + sorte bånd 1x4 @ 120 2x4 @ 140 3x4 @ 120 Pas 2: Bænk i katana trøje 1x2 @ 160 - klods 5 1x2 @ 180 - klods 4 1x2 @ 200 - klods 3 1x2 @ 205 - klods 2 1x2 @ 210 - klods 1 - Den sidste var dælme grim 2x2 @ 200 - klods 1 2x2 @ 200 - klods 4 Benpres 5x6 @ 300 Stem 6x5 @ 60 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted July 19, 2009 Author Report Share Posted July 19, 2009 Lørdag d. 18/7 Smal bænk 14x2 @ 100 Stødhiv 1x3 @ 130 3x3 @ 160 3x3 @ 120 Db. tri roll 1x6 @ 18 2x6 @ 25 2x6 @ 18 Band pull 4x10 Quote Link to comment Share on other sites More sharing options...
mvk Posted July 21, 2009 Author Report Share Posted July 21, 2009 Mandag d. 20/7 Pas 1: Ben foran blok 10x2 @ 100 Bænk 10x2 @ 110 Seated rows 4x6 @ 70 Pas 2: Træk 1x2 @ 70 5x2 @ 80 Vend+frontsquat+puhspres 1+1+1x8 @ 90 Pushdown grøn bånd 3x20 Band pull bryst 3x15 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted July 21, 2009 Author Report Share Posted July 21, 2009 Tirsdag d. 21/7 Stødhiv 1x2 @ 120 6x2 @ 140 Floorpres 1x5 @ 110 2x5 @ 120 2x5 @ 110 Goodmorning 3x20 @ 40 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted July 22, 2009 Author Report Share Posted July 22, 2009 Onsdag d. 22/7 Pas 1: Squat box + grøn bånd 7x3 @ 100 Træk 1x2 @ 70 1x2 @ 80 1x2 @ 85 3x2 @ 90 Pas 2: Stød 2+2 @ 100 2+2 @ 110 2+2 @ 120 2+2x3 @ 100 Dødløft trækfat 1x5 @ 130 1x5 @ 150 2x5 @ 130 Omvendt flies 4x12 @ 9 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted July 23, 2009 Author Report Share Posted July 23, 2009 Torsdag d. 23/7 Bænk 1x5 @ 120 1x5 @ 135 1x4 @ 140 4x4 @ 127.5 Stiffleg dødløft 5x5 @ 130 180 grader curl 3x10 @ 15 Hiv til hage db. 4x8 @ 18 Underarms curl 3x12 @ 20 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted July 24, 2009 Author Report Share Posted July 24, 2009 Fredag d. 24/7 Pas 1: Ståtræk 4x5 @ 50 Råtræk 6x2 @ 70 Trækhiv 1x2 @ 100 1x2 @ 110 2x2 @ 120 Pas 2: Squat 1x4 @ 170 4x4 @ 180 Smal bænk 1x5 @ 110 1x3 @ 130 4x5 @ 105 Overhead tri extension 2x6 @ 12 2x6 @ 14 1x6 @ 12 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted July 27, 2009 Author Report Share Posted July 27, 2009 Lørdag d. 25/7 Squat 5x3 @ 80 Dødløft 5x3 @ 100 Slædetræk @ 30min Quote Link to comment Share on other sites More sharing options...
mvk Posted July 27, 2009 Author Report Share Posted July 27, 2009 Mandag d. 27/7 Pas 1: Frontsquat 10x2 @ 110 Bænk + grøn bånd 7x2 @ 110 Seated rows en arms 4x6 @ 40 Pas 2: Træk 1x2 @ 70 5x2 @ 80 Stødvend+benfor+pushpres 1+1+1x8 @ 90 Push down + blå bånd 1x6 @ 45 1x6 @ 50 1x6 @ 55 Band pull 3x15 Quote Link to comment Share on other sites More sharing options...
mvk Posted July 29, 2009 Author Report Share Posted July 29, 2009 Tirsdag d. 28/7 Stødhiv 1x2 @ 120 6x2 @ 140 Floor pres 5x6 @ 100 Goodmorning ustabil 5x8 @ 60 Quote Link to comment Share on other sites More sharing options...
mvk Posted July 29, 2009 Author Report Share Posted July 29, 2009 Onsdag d. 29/7 Pas 1: Squat box + grøn band 7x3 @ 105 Træk 1x2 @ 70 1x2 @ 80 1x2 @ 85 1x2 @ 90 1x2 @ 95 1x2 @ 100 - Minsandten, det er dælme længe siden at jeg har været deroppe... Man bliver god til det man træner... Pas 2: Stød 2+2 @ 100 2+2 @ 110 2+2 @ 120 2+2x3 @ 100 Dødløft trækfat 4x5 @ 120 Omvendt fliers 4x8 @ 9 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted July 30, 2009 Author Report Share Posted July 30, 2009 Torsdag d. 30/7 Bænk 1x5 @ 120 1x5 @ 130 1x4 @ 140 4x4 @ 125 Stiffleg Dødløft 5x5 @ 140 180 grader curl 3x10 Hiv til hage db. 4x8 @ 15 Underarmscurl 3x12 @ 60 Quote Link to comment Share on other sites More sharing options...
mvk Posted August 1, 2009 Author Report Share Posted August 1, 2009 Lørdag d. 1/8 Squat fuldt udstyr 1x2 @ 225 1x2 @ 265 1x2 @ 285 1x2 @ 300 Bænk m. trøje, signaler på alt... 1x2 @ 160 - klods 5 1x2 @ 180 - klods 3-4 1x2 @ 190 - klods 2-1 1x1 @ 200 - klods 1 1x0 @ 205 - black out!!! Den trøje er satme stram i bunden. 2x1 @ 210 - bryst Quote Link to comment Share on other sites More sharing options...
mvk Posted August 3, 2009 Author Report Share Posted August 3, 2009 Mandag d. 3/8 Pas 1: Frontsquat 6x3 @ 110 Smal bænk 1x3 @ 105 1x3 @ 115 2x3 @ 125 5x3 @ 105 Pas 2: Træk 11x2 @ 75 Stød 1x1 @ 110 1x1 @ 120 1x1 @ 130 - Missede opadstødet Herefter kun stødvend 2x2 @ 110 4x2 @ 100 Quote Link to comment Share on other sites More sharing options...
mvk Posted August 5, 2009 Author Report Share Posted August 5, 2009 Tirsdag d. 4/8 Dødløft 13x2 @ 140 Seated rows 4x6 @ 80 Tri press db. 1x6 @ 18 3x6 @ 25 Sidelateral 3x8 @ 9 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted August 5, 2009 Author Report Share Posted August 5, 2009 Onsdag d. 5/8 Pas 1: Benpres 6x3 @ 300 Pushpres 11x2 @ 70 Pas 2: Bænk i trøje m. signaler 1x2 @ 160 - klods 5 1x2 @ 180 - klods 4-3 1x2 @ 200 - klods 2-1 1x1 @ 210 - bryst, lidt grimt løft 1x0 @ 220 - kommer fint ned og kommer godt fra bryst, men desværre ikke helt op. Men den er ikke langt væk.... 1x1 @ 205 - ok løft Stødhiv 1x3 @ 130 1x3 @ 160 5x3 @ 130 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted August 6, 2009 Author Report Share Posted August 6, 2009 Torsdag d. 6/8 Pas 1: Smal bænk 1x3 @ 110 3x3 @ 120 5x3 @ 105 Ben curl 3x10 @ 20 Band pull bryst 3x10 Pas 2: Squat 5x3 @ 100 Dødløft 5x3 @ 110 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted August 9, 2009 Author Report Share Posted August 9, 2009 Fredag d.7/8 Dødløft reverse band -50kg i bund 1x2 @ 230 2x2 @ 250 6x2 @ 220 Stem foran 4x5 @ 70 Hiv til hage bånd 3x8 @ blå bånd Quote Link to comment Share on other sites More sharing options...
mvk Posted August 9, 2009 Author Report Share Posted August 9, 2009 Lørdag d. 8/8 Squat boks 1x5 @ 120 1x5 @ 140 2x5 @ 120 Bænk 13x2 @ 100 Trækhiv 1x3 @ 110 2x3 @ 120 3x3 @ 110 Pull over db. 4x8 @ 30 Db. tri roll 4x6 @ 18 Quote Link to comment Share on other sites More sharing options...
mvk Posted August 11, 2009 Author Report Share Posted August 11, 2009 Mandag d. 10/8 Pas 1: Frontsquat 1x3 @ 110 1x3 @ 130 1x1 @ 140 2x1 @ 150 Smal bænk 1x3 @ 110 1x2 @ 120 5x3 @ 105 Pas 2: Træk 9x2 @ 75 Stød 1x2 @ 100 1x1 @ 115 2x1 @ 120 3x2 @ 100 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted August 11, 2009 Author Report Share Posted August 11, 2009 Tirsdag d. 11/8 Dødløft 1x2 @ 190 1x2 @ 210 1x2 @ 220 1x2 @ 230 1x2 @ 190 Seated row 3x6 @ 80 Db. tri pres 2x6 @ 18 1x6 @ 22 Sidelateral 2x8 @ 6 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted August 14, 2009 Author Report Share Posted August 14, 2009 Onsdag d. 12/8 Pas 1: Pushpres 9x2 @ 80 Db. tri toll 3x6 @ 18 Pas 2: Squat knæbind 1x2 @ 160 1x2 @ 190 1x2 @ 205 2x2 @ 215 2x2 @ 185 Bænk trøje 1x2 @ 160 - Klods 5 1x2 @ 180 - Klods 4-3 1x1 @ 190 - Klods 2 2x1 @ 200 - Klods 1 1x1 @ 205 - Klods 1 Goodmorning fra kæder 1x2 @ 80 1x2 @ 90 2x2 @ 100 3x2 @ 80 Quote Link to comment Share on other sites More sharing options...
mvk Posted August 14, 2009 Author Report Share Posted August 14, 2009 Torsdag d. 13/8 Squat 5x3 @ 80 Bænk 5x3 @ 50 Dødløft 3x3 @ 80 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted August 14, 2009 Author Report Share Posted August 14, 2009 Fredag d. 14/8 Pas 1: Dødløft + omv. bånd - 70 kg i bund 7x2 @ 235 Stem 4x5 @ 65 Hiv til hage bånd 3x8 Pas 2: Smal bænk + grøn bånd 1x2 @ 90 1x2 @ 100 1x2 @ 110 3x2 @ 90 Leg curl 2x10 @ 30 Band pull 3x10 Quote Link to comment Share on other sites More sharing options...
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