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TKGreen

TKGreen

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Jeg har ca. 2½ års træningserfaring, og pt. ligger jeg på en vægt der hedder de 70 kg med en fedtprocent på omkring 9-10%.

Mit mål er, at opnå et sommerform jeg er tilfreds med til sommer, da jeg de sidste sommere har rendt rundt med en fedtprocent over de 10%.

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Dagens træning:

Proneret chins med bredt greb:

10 @ bw

10 @ bw

10 @ bw

- Samt udstræk som opvarmning.

Barbell rows:

05 @ 60 kg

05 @ 70 kg

05 @ 70 kg

05 @ 70 kg

05 @ 70 kg

05 @ 70 kg

- Kørt rigtig strict med så vandret ryg som mulig og squeeze i toppen

Supersættet med

Dumbell side lateral raise:

06 @ 12 kg

06 @ 12 kg

06 @ 12 kg

06 @ 12 kg

06 @ 12 kg

Barbell benchpress:

10 @ 60 kg

05 @ 70 kg

05 @ 80 kg

05 @ 90 kg

05 @ 95 kg

05 @ 100 kg

05 @ 100 kg

04 @ 105 kg - Personlig rekord

- Ganske udemærket

Dumbell incline flies:

06 @ 20 kg

06 @ 20 kg

06 @ 22 kg

06 @ 22 kg

06 @ 22 kg

Supersættet med:

Dumbell seated shoulderpress:

10 @ 12 kg

06 @ 20 kg

06 @ 20 kg

06 @ 22 kg

06 @ 22 kg

06 @ 22 kg

- Fokus på fuld rom

Bred supineret front pulldown:

10 @ 70 kg

06 @ 80 kg

06 @ 85 kg

06 @ 80 kg

06 @ 80 kg

06 @ 80 kg

Barbell lunges:

06 @ 30 kg

06 @ 45 kg

06 @ 45 kg

06 @ 45 kg

06 @ 45 kg

Legpress:

06 @ 100

06 @ 110

06 @ 110

06 @ 110

06 @ 110

- Hoftebøjeren er godt brændt af efterhånden

Dumbell bent over rear lateral raise:

06 @ 12

06 @ 12

06 @ 12

06 @ 12

- Let, men oplevede smerter i venstre skulder

Supersættet med

Barbell curl:

06 @ 35

06 @ 35

06 @ 35

06 @ 35

Ganske udemærket træning med god kontakt, sved på panden og pump. Næste træning bliver på fredag.

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Dagens lactate-inducing workout:

Circuit a:

A1 Barbell Benchpress:

15 @ 55 kg

15 @ 55 kg

15 @ 55 kg

- Ret nemt, men doms fra i går

A2 Dumbell walking lunge:

15 @ 2x12 kg

15 @ 2x12 kg

16 @ 2x12 kg

A3 Dumbell row with both arms:

15 @ 20 kg

15 @ 20 kg

15 @ 22 kg

A4 Dumbell SLDL:

15 @ 20 kg

15 @ 20 kg

14 @ 22 kg

A5 Crunches på bold:

15 @ bw

15 @ bw

15 @ bw

Circuit b:

B1 Dumbell shoulderpress:

17 @ 12 kg

17 @ 12 kg

20 @ 12 kg

B2 Leg extensions:

17 @ 40 kg

17 @ 45 kg

17 @ 45 kg

B3 Front pulldown med supineret greb:

17 @ 55 kg

17 @ 55 kg

17 @ 60 kg

B4 Dumbell swings:

17 @ 12 kg

17 @ 12 kg

17 @ 12 kg

B5 Crunches:

17 @ bw

17 @ bw

17 @ bw

Circuit c:

C1 Barbell curl:

20 @ 20 kg

20 @ 20 kg

20 @ 20 kg

C2 Dumbell calf raise:

20 @ 16 kg

20 @ 12 kg

20 @ 10 kg

C3 Cable pushdown:

20 @ 30 kg

20 @ 30 kg

20 @ 30 kg

C4 Dumbell side lateral raise:

20 @ 06 kg

20 @ 06 kg

20 @ 06 kg

C5 Crunches:

20 @ bw

20 @ bw

20 @ bw

Ganske udemærket omgang på ca. 50 min

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Dagens heavy fullbody

A1 Dumbell incline benchpress:

05 @ 36 kg

05 @ 36 kg

05 @ 36 kg

05 @ 36 kg

04 @ 36 kg

A2 Dumbell incline flies:

05 @ 22 kg

05 @ 22 kg

05 @ 22 kg

05 @ 20 kg

04 @ 20 kg

- Fin omgang. Godt brændt af

B1 Cable front pulldown w. neutral grip:

05 @ 80 kg

05 @ 85 kg

05 @ 80 kg

05 @ 80 kg

06 @ 80 kg

B2 TG one hand low row:

05 @ 110 kg

05 @ 110 kg

05 @ 110 kg

05 @ 110 kg

05 @ 110 kg

C1 Barbell seated shoulderpress:

06 @ 35 kg

06 @ 35 kg

06 @ 35 kg

06 @ 35 kg

06 @ 35 kg

- Stille og rolig omgang pga. v. skulder.

C2 Dumbell side lateral raise:

05 @ 12 kg

05 @ 12 kg

05 @ 12 kg

05 @ 12 kg

05 @ 12 kg

- Vagt

D1 TG legpress:

05 @ 150 kg

05 @ 150 kg

05 @ 150 kg

05 @ 150 kg

05 @ 150 kg

D2 Barbell lunges:

06 @ 45 kg

06 @ 45 kg

06 @ 45 kg

05 @ 45 kg

05 @ 45 kg

E1 EZ curls:

05 @ 40 kg

05 @ 50 kg

05 @ 50 kg

05 @ 50 kg

05 @ 50 kg

E2 EZ reverse curl:

06 @ 25 kg

06 @ 25 kg

06 @ 25 kg

06 @ 25 kg

06 @ 25 kg

F1 Cable rope pushdown:

05 @ 30 kg

05 @ 30 kg

05 @ 30 kg

05 @ 30 kg

F2 Dips:

06 @ bw+10

06 @ bw+10

06 @ bw+10

06 @ bw+10

- Easy, men ikke mulighed for mere vægt

F3 Cable facepull w. rope:

06 @ 25 kg

06 @ 25 kg

06 @ 25 kg

06 @ 25 kg

Godkendt omgang

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Dagens omgang:

WG OH Chin ups:

15 @ bw

15 @ bw

10 @ bw - dead hang

10 @ bw - dead hang

Barbell Benchpress:

15 @ 50 kg

05 @ 85 kg

05 @ 95 kg

06 @ 95 kg

05 @ 95 kg

05 @ 95 kg

10 @ 85 kg

Barbell rows:

10 @ 50 kg

06 @ 80 kg

06 @ 80 kg

06 @ 80 kg

06 @ 80 kg

Supersættet med

Dumbell incline flies:

08 @ 22 kg

08 @ 22 kg

08 @ 22 kg

08 @ 22 kg

Dumbell shoulderpress:

08 @ 22 kg

08 @ 22 kg

08 @ 22 kg

08 @ 22 kg

Supersættet med

Dumbell side lateral raise:

10 @ 09 kg

10 @ 09 kg

10 @ 09 kg

10 @ 09 kg

45 grader benpres:

06 @ 200 kg

06 @ 200 kg

06 @ 200 kg

06 @ 200 kg

Standing leg curl:

08 @ 30'

08 @ 30'

08 @ 30'

08 @ 30'

Hyperextensions:

10 @ bw+10

10 @ bw+10

10 @ bw+10

+ Noget gun træning

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