Prehn Posted April 1, 2011 Author Report Share Posted April 1, 2011 dagens anden træning:squat:op til100/5120/5130/4,4,4,4,4bænk m. stop:op til70/5,590/4100/4110/3,3,3,3,3+ goodmornings, lying db extensions, flyes, sidebends, stående rotation m. bands Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 3, 2011 Author Report Share Posted April 3, 2011 lørdagens træning:en support dag, hvor jeg næsten kun kunne lave shrugs og mave. Om fredagen havde jeg fået en smule ondt i håndleddet under squat, men tillagde det ikke noget særligt, da jeg godt kunne køre bænk uden det generede for meget. Endnu herligere var det, at jeg kunne mærke lidt irritation ovenpå fredagens squat igen. Jeg må lige få justeret nogle ting, og tage den derfra, så jeg får bugt med skavankerne. Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 4, 2011 Author Report Share Posted April 4, 2011 (edited) dagens træning:dødløft:op til 5*2reps m. 190 (bælte)bænk m. stop:op til 5*3reps m. 90safetybar squat:op til 3*6reps m. 110,5rumænsk dødløft:3*8reps m. 110db reverse lunges:4*6reps m. hvert ben m. 15kgs håndvægtehanging legraises:3*12reps cable crunch:3*8reps m. 30-403 sæt swissball planksok træning, der var gode takter fra håndleddet, som allerede gjorde lidt ondt ved 50kg i fredags, og var helt kvæstet lørdag. Jeg fik dog også hjælp til helings processen, fra den dybeste undergrund. Igår var jeg hjemme ved de gamle, hvor vi tappede deres birketræ for birkesaft = urkraft fra den dybeste undergrund Edited April 4, 2011 by Prehn Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 6, 2011 Author Report Share Posted April 6, 2011 dagens træning:bænk m. stop:op til70/580/590/4100/4110/3120/3130/3 - video120/3,3low pinpres (lige over bryst, lang pause, spænd taget af):70/580/590/5100/5,5,5+ incline tate press, shovelgrip pulldowns, incline flyes, one arm db oh press <-- video af de 130, 3eren var ligeså grim som jeg husker, men det var faktisk også første gang jeg fik en 3er m. 130. god dag, styrken var fin - der var også tarteletter til frokost Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 8, 2011 Author Report Share Posted April 8, 2011 dagens træning:squat:op til 5*5reps m. 150dødløft fra knæ:op til 160/5 - bælte herfra190/4,4205/3,3,3+ gh raises, db reverse lunges, sidebends, stående rotation m. bands, swissball planks Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 9, 2011 Author Report Share Posted April 9, 2011 dagens træning:bænk m. stop:op til 3*6reps 100+ incline db pres, dips, 2 point rows, band pressdowns, band pullaparts,rotatorstille og roligt Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 11, 2011 Author Report Share Posted April 11, 2011 dagens træning:dødløft, stående på klods:op til110/4130/4150/3,3165/3,3150/4,4safetybar squat:op til 3*7reps m. 110,5+ siddende safety bar goodmornings, band pullthroughs, hanging legraises,band crunches, rever hypers, swissball planks Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 12, 2011 Author Report Share Posted April 12, 2011 dagens træning:bænk m. stop:1 x 5 @ 50% 77,52 x 4 @ 60% 92,52 x 3 @ 70% 107,56 x 3 @ 80% 122,5incline bænk:op til1 x 5 @ 50% 651 x 5 @ 60% 77,55 x 5 @ 70% 90+ shovelgrip puldowns, one arm db oh press, 2 point rows, flyes Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 15, 2011 Author Report Share Posted April 15, 2011 torsdagens træning:bænk m. stop(pånær de 3 sidste sæt):1 x 5 @ 50% 77,51 x 5 @ 60% 92,52 x 4 @ 70% 107,52 x 3 @ 75% 115,02 x 2 @ 80% 122,52 x 1 @ 85% 130,02 x 2 @ 80% 122,52 x 3 @ 75% 115,01 x 4 @ 70% 107,51 x 6 @ 65% 100,01 x 8 @ 60% 92,51 x 10 @ 55% 85,01 x 12 @ 50% 77,5+ flyes Quote Link to comment Share on other sites More sharing options...
Dr. Durden Posted April 15, 2011 Report Share Posted April 15, 2011 HVad er two point row? Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 15, 2011 Author Report Share Posted April 15, 2011 Durden <-- du kunne prøve youtube, men siden du er doven har jeg gjort det for dig: http://www.youtube.com/results?search_query=2+point+row&aq=f Quote Link to comment Share on other sites More sharing options...
Dr. Durden Posted April 15, 2011 Report Share Posted April 15, 2011 Durden <-- du kunne prøve youtube, men siden du er doven har jeg gjort det for dig: http://www.youtube.com/results?search_query=2+point+row&aq=fHa, det gjorde jeg skam - men kom alt muligt op, der for mig bare var bent over db row. Anyways - I get it now. Tak tak Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 15, 2011 Author Report Share Posted April 15, 2011 dagens træning:squat:op til 5*5reps m. 160dødløft:op til110/4130/4150/3170/3 - bælte herfra190/3,3170/4,4+ gh raises, sidebends, stående rotation m. band, swissball planks Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 16, 2011 Author Report Share Posted April 16, 2011 (edited) dagens træning:bænk m. stop:1 x 5 @ 50% 77,52 x 4 @ 60% 92,52 x 3 @ 70% 107,56 x 2 @ 80% 122,5+ dips, band pressdowns, one arm db oh press, 2 point rows, hammercurls, band pullaparts rotator Edited April 16, 2011 by Prehn Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 18, 2011 Author Report Share Posted April 18, 2011 dagens træning:dødløft til knæ:op til110/5130/5150/5180/4,4,4,4,4 - bæltesafetybar squat:op til 3*8reps m. 110,5+ cambered bar goodmornings, 1ben db rdl, hanging legraises, band crunches, rever hyperextensions, swissball planks Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 19, 2011 Author Report Share Posted April 19, 2011 dagens træning:bænk m. stop:1 x 5 @ 50% 77,51 x 4 @ 60% 92,52 x 3 @ 70% 107,56 x 2 @ 80% 122,5+ weighted pushups, chest supported rows, one arm db oh press, 2 point rows, flyes, sidebridges, greb Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 22, 2011 Author Report Share Posted April 22, 2011 torsdagens træning:bænk m. stop:1 x 5 @ 50% 77,51 x 5 @ 60% 92,52 x 4 @ 70% 107,52 x 3 @ 75% 115,02 x 2 @ 80% 122,52 x 3 @ 75% 115,02 x 5 @ 70% 107,51 x 7 @ 60% 92,51 x 9 @ 50% 77,5+ band pressdowns Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 22, 2011 Author Report Share Posted April 22, 2011 dagens træning:squat:op til5*5reps m. 170 - bæltedødløft fra knæ:op til 100/5130/5160/5190/4 - bælte herfra210/3230/2,2210/3190/5,5+ gh raises, sidebends, stående rotation m. bands, swissball planks, reverse hypers Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 23, 2011 Author Report Share Posted April 23, 2011 dagens træning:bænk m. stop:1 x 5 @ 50% 77,52 x 4 @ 60% 92,52 x 3 @ 70% 107,55 x 2 @ 80% 122,5low pinpres(lang pause, spænd taget af):1 x 4 @ 55% 77,5,01 x 3 @ 65% 92,5,05 x 2 @ 75% 107,5+ shovelgrip pulldowns, incline tate presses, one arm oh db press, 2 point rows, db curls, band pullaparts, rotator, greb Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 25, 2011 Author Report Share Posted April 25, 2011 dagens træning:dødløft:op til 5*4reps m. 190 - bæltesafetybar squat:op til 3*8reps m. 110,5+ siddende safetybar goodmornings, band pullthroughs, hanging legraises, band crunch, reverse hyperextensions, swissball planks Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 26, 2011 Author Report Share Posted April 26, 2011 dagens træning:bænk m. stop:1 x 5 @ 50% 77,51 x 4 @ 60% 92,52 x 3 @ 70% 107,55 x 3 @ 80% 122,5incline bænk:1 x 5 @ 55% 72,52 x 5 @ 65% 854 x 4 @ 75% 100+ chest supported rows, one arm db oh press, 2 point rows, widegrip pulldowns, sidebridges, flyes Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 28, 2011 Author Report Share Posted April 28, 2011 dagens træning:bænk m. stop(pånær 3 sidste sæt):1 x 6 @ 50% 77,51 x 5 @ 60% 92,52 x 4 @ 70% 107,52 x 3 @ 75% 115,02 x 2 @ 80% 122,52 x 1 @ 85% 130,02 x 2 @ 80% 122,52 x 3 @ 75% 115,01 x 5 @ 70% 107,51 x 7 @ 65% 100,01 x 9 @ 60% 92,51 x 11 @ 55% 85,01 x 13 @ 50% 77,5+ band pressdowns, flyes Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 29, 2011 Author Report Share Posted April 29, 2011 dagens træning:squat:op til 5*5reps m. 180 - bæltedødløft fra knæ:100/6130/6160/5180/4 - bælte herfra200/3,3,3+ goodmornings, sidebends, stående rotation m. bands, reverse hyperextensions, roman chair situps Quote Link to comment Share on other sites More sharing options...
Prehn Posted April 30, 2011 Author Report Share Posted April 30, 2011 dagens træning:bænk m. stop.1 x 5 @ 50% 77,51 x 4 @ 60% 92,52 x 3 @ 70% 107,56 x 3 @ 80% 122,5incline bænkpres:1 x 5 @ 50% 67,52 x 5 @ 60% 805 x 5 @ 70% 92,5+ incline tate press, shovelgrip pulldowns, one arm oh db press, incline flyes, band pullaparts, db curls, swissball planks, db curls, sideraises Quote Link to comment Share on other sites More sharing options...
Prehn Posted May 3, 2011 Author Report Share Posted May 3, 2011 dagens træning:bænk m. stop:1 x 5 @ 50% 77,51 x 4 @ 60% 92,52 x 3 @ 70% 107,52 x 3 @ 80% 122,52 x 2 @ 85% 130,02 x 3 @ 80% 122,5+ dips, chest supported rows, flyes, hammercurlsvar i dagens anledning forbi the gym. Der var mange kendte mennesker. Deres samtale emner var lidt anderledes end jeg er vant til, men jeg forsøgte mit bedste for at falde ind Quote Link to comment Share on other sites More sharing options...
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