MRQ Posted August 28, 2009 Report Share Posted August 28, 2009 Som i kan se, er jeg i gang med en nuværende Boris Sheiko B2. Første uge gennemført.Efter start på en Sheiko, har jeg også valgt at lave lidt om på mine sove- og træningsvaner. Plejer at have hverdage fra 06:45-18:15 men nu har jeg 05:45-16:15 hvorfor jeg nu skal op 05:15 i stedet for 05:45. 1 time er ikke meget til at gennemføre et Sheiko pas, derfor har jeg valgt at tage kortere pause, og supersette alle støtteøvelser. Mandag 24/08-09Træning fra 06:30 til 07:30.Benchpress 1 x 5 @ 50% 40,0 2 x 4 @ 60% 47,5 2 x 3 @ 70% 55,0 6 x 3 @ 80% 65,0 Squat 1 x 5 @ 50% 47,5 1 x 4 @ 60% 57,5 2 x 3 @ 70% 67,5 5 x 3 @ 80% 75,0 Benchpress 1 x 5 @ 50% 40,0 1 x 5 @ 60% 47,5 5 x 5 @ 70% 55,0 Flat Dumbell Flies 5 x 10 @ 7, 7, 7, 9, 11 Squat 1 x 5 @ 55% 52,5 1 x 4 @ 65% 62,5 5 x 3 @ 75% 72,5 Goodmornings (standing) 5 x 5 @ 30, 40, 40, 45, 50Onsdag 26/8-09 Benchpress 1 x 5 @ 50% 40,0 1 x 5 @ 60% 47,5 2 x 4 @ 70% 55,0 2 x 3 @ 75% 60,0 2 x 2 @ 80% 65,0 2 x 1 @ 85% 67,5 2 x 2 @ 80% 65,0 2 x 3 @ 75% 60,0 1 x 4 @ 70% 55,0 1 x 6 @ 65% 52,5 1 x 8 @ 60% 47,5 1 x 10 @ 55% 45,0 1 x 12 @ 50% 40,0 Flat Dumbell Flies 5 x 10 @ 9, 9, 9, 9, 9 Deadlift from boxes 1 x 5 @ 60% 77,5 2 x 4 @ 70% 90,0 3 x 3 @ 80% 105,0 4 x 2 @ 90% 117,5 Squat Scissors 5 x 5 @ - - - - - Abs 3 x 10 @ - - -Fredag 28/08-09 Squat 1 x 5 @ 50% 47,5 2 x 4 @ 60% 57,5 2 x 3 @ 70% 67,5 5 x 3 @ 80% 75,0 Benchpress 1 x 5 @ 50% 40,0 2 x 4 @ 60% 47,5 2 x 3 @ 70% 55,0 6 x 2 @ 80% 65,0 Dips 5 x 6 @ BW - - - - Squat 1 x 5 @ 50% 47,5 2 x 5 @ 60% 57,5 4 x 4 @ 70% 67,5 French Press 5 x 10 @ 15 15 15 15 15 (stang ikke medregnet) Goodmornings (seated) 5 x 5 @ - - - - - Quote Link to comment Share on other sites More sharing options...
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