Seiff Posted September 8, 2010 Report Share Posted September 8, 2010 (edited) Loggen er udelukkende lavet for at holde lidt styr på min træning.Status pt.Random "skade" i lænden, igen.Påvirker primært min evne til at lave dødløft, samt forsøge mig med ligende helkrops øvelser (snatch etc)Skulle komme iorden igen i løbet af et par uger, dødløft er på standby resten af sheiko cycklussen, dvs 3 uger frem.Springer knæ.Er pt kun højre knæ som virker påvirket, har tideligere været begge.3 måneders genoptræning, efter fys rådgivning, langsom tung træning.Status er pt let squat og benpress.Skuldre virker pt til at være skadesfri.Program:Sheiko bænk beginners 2.Uden squat delen, dog med hjælpe øvelserne.Dødløft delen er på standby indtil lænden igen arter sig, dvs resten af cyklussen.Alt udover dette trænes efter et "forgodt befindende" HST princip.Lave vægte med 12 reps, som øges i vægt, og falder i reps over en periode.Har haft gode resultater med dette tidligere, så nu vil jeg have log over dette.Bænk efter Sheiko overgår formentlig til en gang, tung let medium, let gerne explosivt med elastik.Let defineret som 70% af den tunge dag og medium som 85%.Eftersom det er Sheiko (maltrakteret) er det fullbody 3x om ugen (man ons fre)14 dages pause inden start.Kreatin loades i 10 dage, derefter 5g pr trænings pass.HMB 500 2 om morgen 1 middag og en aften/træning.1 pass følger. Edited September 9, 2010 by Seiff Quote Link to comment Share on other sites More sharing options...
Seiff Posted September 8, 2010 Author Report Share Posted September 8, 2010 (edited) Week 1 - Pass 1Bænk:1 x 5 @ 50% 57,5 2 x 4 @ 60% 70,0 2 x 3 @ 70% 80,0 6 x 3 @ 80% 92,5 Squat:8 x 60kg8 x 60kg8 x 60kgLæg:12 x 70kg12 x 70kg12 x 70kgBænk:1 x 5 @ 50% 57,5 1 x 5 @ 60% 70,0 5 x 5 @ 70% 80,0 Dumbell flies:10 x 10kg10 x 10kg10 x 10kg10 x 10kg10 x 10kgGodmornings (standing):5 x 40kg5 x 40kg5 x 40kg5 x 40kg5 x 40kgCurls (med reb):12 x 35kg12 x 35kg12 x 35kgSiddende rows:12 x 80kg12 x 80kg12 x 80kgMilitary:8 x 40kg8 x 40kg8 x 40kgMave (kabeltårn):10 x 55kg10 x 55kg10 x 55kg Edited September 8, 2010 by Seiff Quote Link to comment Share on other sites More sharing options...
Seiff Posted September 8, 2010 Author Report Share Posted September 8, 2010 (edited) Week 1 - Pass 2Dødløft:1 x 4 @ 50% 100,0 2 x 4 @ 60% 120,0 3 x 3 @ 70% 140,0 Bænk:1 x 5 @ 50% 57,5 1 x 5 @ 60% 70,0 2 x 4 @ 70% 80,0 2 x 3 @ 75% 87,5 2 x 2 @ 80% 92,5 2 x 1 @ 85% 97,5 2 x 2 @ 80% 92,5 2 x 3 @ 75% 87,5 1 x 4 @ 70% 80,0 1 x 6 @ 65% 75,0 1 x 8 @ 60% 70,0 1 x 10 @ 55% 62,5 1 x 12 @ 50% 57,5 Dumbell flies:10 x 10kg10 x 10kg10 x 10kg10 x 10kg10 x 10kgDødløft fra boxe:1 x 5 @ 60% 120,0 2 x 4 @ 70% 140,0 3 x 3 @ 80% 160,0 Squat scissors (dumbells):5 x 10kg 5 x 10kg 5 x 10kg 5 x 10kg 5 x 10kg Latherals:10 x 10kg10 x 10kg10 x 10kgFrench press (DB):10 x 12,5kg10 x 12,5kg10 x 12,5kgConcentration curls:10 x 12,5kg10 x 12,5kg10 x 12,5kgMave:10 x bw10 x bw10 x bw Edited September 8, 2010 by Seiff Quote Link to comment Share on other sites More sharing options...
Seiff Posted September 8, 2010 Author Report Share Posted September 8, 2010 (edited) Week 1 - Pass 3Bænk:1 x 5 @ 50% 57,5 2 x 4 @ 60% 70,0 2 x 3 @ 70% 80,0 6 x 2 @ 80% 92,5 Dips(chest):6 x bw6 x bw6 x bw6 x bw6 x bwFrench press (Barbell):10 x 35kg10 x 35kg10 x 35kg10 x 35kg10 x 35kgSeated Rows:12 x 80kg12 x 80kg12 x 80kgPull-up:10 x bw10 x bw10 x bwCurls:12 x 35kg12 x 35kg12 x 35kgSquat:8 x 60kg8 x 60kg8 x 60kgLæg:12 x 70kg12 x 70kg12 x 70kgLatherals:10 x 10kg10 x 10kg10 x 10kgMave:10 x 55kg10 x 55kg10 x 55kgLænd:10 x bw10 x bw10 x bw Edited September 8, 2010 by Seiff Quote Link to comment Share on other sites More sharing options...
Seiff Posted September 8, 2010 Author Report Share Posted September 8, 2010 (edited) Week 2 - Pass 1Bænk:1 x 5 @ 50% 57,5 1 x 4 @ 60% 70,0 2 x 3 @ 70% 80,0 6 x 2 @ 80% 92,5 Dumbell flies:10 x 10kg10 x 10kg10 x 10kg10 x 10kg10 x 10kgWeighted pushups:10 x bw+10kg10 x bw+10kg10 x bw+10kg10 x bw+10kg10 x bw+10kgSquat:10 x 60kg10 x 60kg10 x 60kgLæg:12 x 70kg12 x 70kg12 x 70kgGodmornings:5 x 50kg5 x 50kg5 x 50kg5 x 50kg5 x 50kgSeated rows:12 x 85kg12 x 85kg12 x 85kgPull-ups:10 x bw10 x bw10 x bwCurls:12 x 35kg12 x 35kg12 x 35kgPushdown:12 x 40kg12 x 40kg12 x 40kgMilitary:10 x 40kg10 x 40kg10 x 40kgLatherals:10 x 10kg10 x 10kg10 x 10kgMave:10 x bw10 x bw10 x bw Edited September 16, 2010 by Seiff Quote Link to comment Share on other sites More sharing options...
Seiff Posted September 8, 2010 Author Report Share Posted September 8, 2010 (edited) Week 2 - Pass 2Bænk:1 x 5 @ 50% 57,5 1 x 5 @ 60% 70,0 2 x 4 @ 70% 80,0 2 x 3 @ 75% 87,5 2 x 2 @ 80% 92,5 2 x 3 @ 75% 87,5 2 x 5 @ 70% 80,0 1 x 7 @ 60% 70,0 1 x 9 @ 50% 57,5 Legpress:10 x 120kg10 x 120kg10 x 120kgHacksquat:8 x 50kg8 x 50kg8 x 50kgLæg:12 x 70kg12 x 70kg12 x 70kgFrenchpress(DB):10 x 12,5kg10 x 12,5kg10 x 12,5kgDB rows:12 x 30kg12 x 30kg12 x 30kgChin-ups:10 x bw10 x bw10 x bwConcentration curls:12 x 12,5kg12 x 12,5kg12 x 12,5kgDB shoulderpress(standing):12 x 10kg+elastik12 x 10kg+elastik12 x 10kg+elastikUpright rows:10 x 30kg10 x 30kg10 x 30kgMave:10 x 55kg10 x 55kg10 x 55kg Edited September 16, 2010 by Seiff Quote Link to comment Share on other sites More sharing options...
Seiff Posted September 16, 2010 Author Report Share Posted September 16, 2010 Week 2 - Pass 3Bænk:1 x 5 @ 50% 57,5 2 x 4 @ 60% 70,0 2 x 3 @ 70% 80,0 5 x 2 @ 80% 92,5 Squat:10 x 60kg10 x 60kg10 x 60kgLæg:12 x 70kg12 x 70kg12 x 70kgBænk:1 x 4 @ 55% 62,5 1 x 3 @ 65% 75,0 5 x 2 @ 75% 87,5 Seated Rows:12 x 85kg12 x 85kg12 x 85kgPull-ups:12 x BW12 x BW12 x BWCurls:12 x 35kg12 x 35kg12 x 35kgPush-down:12 x 40kg12 x 40kg12 x 40kgMilitary:12 x 40kg12 x 40kg12 x 40kgLatherals:12 x 10kg12 x 10kg12 x 10kgMave:12 x 55kg12 x 55kg12 x 55kg Quote Link to comment Share on other sites More sharing options...
Seiff Posted September 16, 2010 Author Report Share Posted September 16, 2010 (edited) Week 3 - Pass 1Bænk:1 x 5 @ 50% 57,5 1 x 4 @ 60% 70,0 2 x 3 @ 70% 80,0 5 x 3 @ 80% 92,5 Squat:12 x 60kg12 x 60kg12 x 60kgLæg:16 x 70kg16 x 70kg16 x 70kgBænk:1 x 5 @ 55% 62,5 2 x 5 @ 65% 75,0 4 x 4 @ 75% 87,5 Dumbell Flies:10 x 12,5kg10 x 12,5kg10 x 12,5kg10 x 12,5kg10 x 12,5kgGoodmornings:5 x 50kg5 x 50kg5 x 50kg5 x 50kg5 x 50kgSeated Rows:12 x 90kg12 x 90kg12 x 90kgPull-ups:12 x BW12 x BW12 x BWCurls:10 x 40kg10 x 40kg10 x 40kgPushdown:10 x 45kg10 x 45kg10 x 45kgMilitary:10 x 45kg10 x 45kg10 x 45kgLatherals:12 x 10kg12 x 10kg12 x 10kg Edited September 16, 2010 by Seiff Quote Link to comment Share on other sites More sharing options...
Seiff Posted September 16, 2010 Author Report Share Posted September 16, 2010 Week 3 - Pass 2Bænk:1 x 6 @ 50% 57,5 1 x 5 @ 60% 70,0 2 x 4 @ 70% 80,0 2 x 3 @ 75% 87,5 2 x 2 @ 80% 92,5 2 x 1 @ 85% 97,5 2 x 2 @ 80% 92,5 2 x 3 @ 75% 87,5 1 x 5 @ 70% 80,0 1 x 7 @ 65% 75,0 1 x 9 @ 60% 70,0 1 x 11 @ 60% 55,0 1 x 13 @ 60% 50,0 Dumbell Flies:10 x 12,5kg10 x 12,5kg10 x 12,5kg10 x 12,5kg10 x 12,5kgLegpress:12 x 130kg12 x 130kg12 x 130kgLæg:16 x 70kg16 x 70kg16 x 70kgHacksquat:12 x 50kg12 x 50kg12 x 50kgDB Rows:12 x 30kg12 x 30kg12 x 30kgChin-ups:10-12 x BW10-12 x BW10-12 x BWConcentraion Curls:12 x 12,5kg12 x 12,5kg12 x 12,5kgDips:12 x BW12 x BW12 x BW12 x BWDB press (Elastik)12 x 10kg+ela12 x 10kg+ela12 x 10kg+elaUpright Rows:12 x 30kg12 x 30kg12 x 30kgMave:10 x BW10 x BW10 x BW Quote Link to comment Share on other sites More sharing options...
Seiff Posted September 18, 2010 Author Report Share Posted September 18, 2010 Week 3 - Pass 3Bænk:1 x 5 @ 50% 57,5 1 x 4 @ 60% 70,0 2 x 3 @ 70% 80,0 6 x 3 @ 80% 92,5 Squat:12 x 60kg12 x 60kg12 x 60kgLæg:16 x 70kg16 x 70kg16 x 70kgBænk:1 x 5 @ 50% 57,5 2 x 5 @ 60% 70,0 5 x 5 @ 70% 80,0 Dumbell Flies:10 x 12,5kg10 x 12,5kg10 x 12,5kg10 x 12,5kg10 x 12,5kgSeated Rows:12 x 90kg12 x 90kg12 x 90kgPull-ups:12 x BW12 x BW12 x BWCurls:10 x 40kg10 x 40kg10 x 40kg10 x 40kgPushdown:10 x 45kg10 x 45kg10 x 45kg10 x 45kgLatherals:12 x 10kg12 x 10kg12 x 10kg Quote Link to comment Share on other sites More sharing options...
Seiff Posted September 23, 2010 Author Report Share Posted September 23, 2010 Week 4 - Pass 1Bænk:1 x 5 @ 50% 57,5 1 x 4 @ 60% 70,0 2 x 3 @ 70% 80,0 2 x 3 @ 80% 92,5 2 x 2 @ 85% 97,5 2 x 3 @ 80% 92,5 Dumbell Flies:10 x 12,5kg10 x 12,5kg10 x 12,5kg10 x 12,5kg10 x 12,5kgChest dips:8 x BW8 x BW8 x BW8 x BW8 x BWSquat:12 x 65kg12 x 65kg12 x 65kgLæg:16 x 80kg16 x 80kg16 x 80kgGoodmornings:5 x 55kg5 x 55kg5 x 55kg5 x 55kg5 x 55kgSeated Rows:12 x 95kg12 x 95kg12 x 95kgPull-ups:12 x BW12 x BW12 x BWCurls:10 x 40kg10 x 40kg10 x 40kg10 x 40kgPush-down:10 x 45kg10 x 45kg10 x 45kg10 x 45kgMilitary:10 x 45kg10 x 45kg10 x 45kgLatherals:12 x 10kg12 x 10kg12 x 10kgMave:10 x 60kg10 x 60kg10 x 60kg Quote Link to comment Share on other sites More sharing options...
Seiff Posted September 23, 2010 Author Report Share Posted September 23, 2010 Week 4 - Pass 2Bænk:1 x 5 @ 50% 57,5 1 x 5 @ 60% 70,0 2 x 4 @ 70% 80,0 2 x 3 @ 75% 87,5 2 x 2 @ 80% 92,5 1 x 4 @ 75% 87,5 1 x 5 @ 70% 80,0 1 x 6 @ 65% 75,0 1 x 7 @ 60% 70,0 1 x 8 @ 55% 62,5 1 x 9 @ 50% 57,5 Dødløft:10 x 110kg10 x 110kg10 x 110kgDumbell Flies:10 x 12,5kg10 x 12,5kg10 x 12,5kg10 x 12,5kg10 x 12,5kgBenpres:12 x 130kg12 x 130kg12 x 130kgLæg:16 x 80kg16 x 80kg16 x 80kgChin-ups:12 x BW12 x BW12 x BWConcentration Curls:12 x 12,5kg12 x 12,5kg12 x 12,5kg12 x 12,5kgDips:12 x BW12 x BW12 x BW12 x BWShoulder press(Elastik):12 x 10kg+ela12 x 10kg+ela12 x 10kg+elaUpright Row:12 x 30kg12 x 30kg12 x 30kgMave:10 x BW+10kg10 x BW+10kg10 x BW+10kg Quote Link to comment Share on other sites More sharing options...
Seiff Posted September 25, 2010 Author Report Share Posted September 25, 2010 Week 4 - Pass 3Bænk:1 x 5 @ 50% 57,5 1 x 4 @ 60% 70,0 2 x 3 @ 70% 80,0 6 x 2 @ 80% 92,5 Dumbell Flies:10 x 12,5kg10 x 12,5kg10 x 12,5kg10 x 12,5kg10 x 12,5kgChest Dips:8 x BW8 x BW8 x BW8 x BW8 x BWSquat:12 x 65kg12 x 65kg12 x 65kgLæg:16 x 80kg16 x 80kg16 x 80kgSeated Rows:12 x 95kg12 x 95kg12 x 95kgPull-ups:12 x BW12 x BW12 x BWCurls:10 x 40kg10 x 40kg10 x 40kg10 x 40kgPush-down:10 x 45kg10 x 45kg10 x 45kg10 x 45kgMilitary:10 x 45kg10 x 45kg10 x 45kgLatherals:12 x 10kg12 x 10kg12 x 10kgMave:10 x 60kg10 x 60kg10 x 60kg Quote Link to comment Share on other sites More sharing options...
Seiff Posted September 28, 2010 Author Report Share Posted September 28, 2010 Week 5 - Pass 1Bænk:10 x 85kg10 x 85kg10 x 85kgSkrå bænk:10 x 60kg10 x 60kg10 x 60kgSquat:12 x 70kg12 x 70kg12 x 70kgLying leg curl:10 x 7kg10 x 7kg10 x 7kgLæg:16 x 80kg16 x 80kg16 x 80kgSeated Rows:10 x 100kg10 x 100kg10 x 100kgPull-ups:10 x 95kg10 x 95kg10 x 95kgCurls:10 x 40kg10 x 40kg10 x 40kg10 x 40kgPush-down:10 x 45kg10 x 45kg10 x 45kg10 x 45kgMilitary:10 x 45kg10 x 45kg10 x 45kgLatherals:10 x 12,5kg10 x 12,5kg10 x 12,5kgMave:10 x 60kg10 x 60kg10 x 60kg Quote Link to comment Share on other sites More sharing options...
Seiff Posted September 30, 2010 Author Report Share Posted September 30, 2010 Week 5 - Pass 2Bænk:8 x 55kg+ela(grøn)8 x 55kg+ela(grøn)8 x 55kg+ela(grøn)Dumbell Flies:10 x 15kg10 x 15kg10 x 15kg10 x 15kgDødløft:10 x 120kg10 x 120kg10 x 120kgChin-ups:12 x BW12 x BW12 x BWBenpres:12 x 130kg12 x 130kg12 x 130kgLæg:16 x 80kg16 x 80kg16 x 80kgCon-curls:10 x 15kg10 x 15kg10 x 15kg10 x 15kgDips:10 x BW+10kg10 x BW+10kg10 x BW+10kg10 x BW+10kgShoulder Press(Elastik):12 x 10kg+ela12 x 10kg+ela12 x 10kg+elaUpright Rows:10 x 35kg10 x 35kg10 x 35kgMave:10 x BW+10kg10 x BW+10kg10 x BW+10kg Quote Link to comment Share on other sites More sharing options...
Seiff Posted October 5, 2010 Author Report Share Posted October 5, 2010 (edited) Week 5 - Pass 3Bænk:10 x 70kg10 x 70kg10 x 70kgSkrå DB bænk:10 x 35kg10 x 35kg10 x 35kgSquat:12 x 70kg12 x 70kg12 x 70kgLying legcurl:10 x 7kg10 x 7kg10 x 7kgLæg:16 x 80kg16 x 80kg16 x 80kgSeated Rows:10 x 100kg10 x 100kg10 x 100kgPull-down:10 x 95kg10 x 95kg10 x 95kgCurls:10 x 40kg10 x 40kg10 x 40kg10 x 40kgPushdown:10 x 45kg10 x 45kg10 x 45kg10 x 45kgMilitary:10 x 45kg10 x 45kg10 x 45kgLatherals:10 x 12,5kg10 x 12,5kg10 x 12,5kgMave:10 x 60kg10 x 60kg10 x 60kg Edited October 5, 2010 by Seiff Quote Link to comment Share on other sites More sharing options...
Seiff Posted October 5, 2010 Author Report Share Posted October 5, 2010 Week 6 - Pass 1Bænk:5 x 90kg5 x 90kg5 x 90kg5 x 90kg5 x 90kgSkrå Bænk:8 x 70kg8 x 70kg8 x 70kgSquat:12 x 70kg12 x 70kg12 x 70kgLying Legcurl:10 x 7kg10 x 7kg10 x 7kgLæg:15 x 85kg15 x 85kg15 x 85kgSeated Rows:10 x 100kg10 x 100kg10 x 100kgPull-Down:10 x 95kg10 x 95kg10 x 95kgCurls:10 x 42,5kg10 x 42,5kg10 x 42,5kg10 x 42,5kgPushdown:10 x 47,5kg10 x 47,5kg10 x 47,5kgMilitary:10 x 47,5kg10 x 47,5kg10 x 47,5kgLatherals:12 x 11,5kg12 x 11,5kg12 x 11,5kg12 x 11,5kgMave:16 x BW13 x BW10 x BW Quote Link to comment Share on other sites More sharing options...
Seiff Posted October 7, 2010 Author Report Share Posted October 7, 2010 Week 6 - Pass 2Bænk:8 x 50kg+ela(grøn)8 x 50kg+ela(grøn)8 x 50kg+ela(grøn)Dumbell Flies:10 x 14kg10 x 14kg10 x 14kg10 x 14kgDødløft:10 x 130kg10 x 130kg10 x 130kgChin-ups:12 x BW12 x BW12 x BWDB Lunges:8 x 14kg8 x 14kg8 x 14kgLæg:15 x 85kg15 x 85kg15 x 85kgCon-curls:10 x 14kg10 x 14kg10 x 14kg10 x 14kgDips:10 x BW+10kg10 x BW+10kg10 x BW+10kg10 x BW+10kgShoulder Press(Elastik):12 x 11,5kg+ela12 x 11,5kg+ela12 x 11,5kg+elaUpright Rows:10 x 35kg10 x 35kg10 x 35kgForarm Curls:16 x 20kg16 x 20kg16 x 20kgMave:10 x 60kg10 x 60kg10 x 60kg Quote Link to comment Share on other sites More sharing options...
Seiff Posted October 9, 2010 Author Report Share Posted October 9, 2010 (edited) Week 6 - Pass 3Bænk:10 x 80kg10 x 80kg10 x 80kgSkrå DB bænk:10 x 36kg10 x 36kg10 x 36kgSquat:12 x 70kg12 x 70kg12 x 70kgLying legcurl:10 x 7kg10 x 7kg10 x 7kgLæg:15 x 85kg15 x 85kg15 x 85kgSeated Rows:10 x 100kg10 x 100kg10 x 100kgPull-down:10 x 95kg10 x 95kg10 x 95kgCurls:10 x 42,5kg10 x 42,5kg10 x 42,5kg10 x 42,5kgPushdown:10 x 47,5kg10 x 47,5kg10 x 47,5kg10 x 47,5kgMilitary:10 x 47,5kg10 x 47,5kg10 x 47,5kgLatherals:10 x 14kg10 x 14kg10 x 14kgMave(Skrå):10 x BW+10kg10 x BW+10kg10 x BW+10kg Forarm Curls:20 x 20kg16 x 20kg Edited October 14, 2010 by Seiff Quote Link to comment Share on other sites More sharing options...
Seiff Posted October 14, 2010 Author Report Share Posted October 14, 2010 (edited) Week 7 - Pass 1Bænk:5 x 92,5kg5 x 92,5kg5 x 92,5kg5 x 92,5kg5 x 92,5kgSkrå Bænk:8 x 72,5kg8 x 72,5kg8 x 72,5kgSquat:12 x 70kg12 x 70kg12 x 70kgLying Legcurl:10 x 8kg10 x 8kg10 x 8kgLæg:15 x 85kg15 x 85kg15 x 85kgSeated Rows:10 x 100kg10 x 100kg10 x 100kgPull-Down:10 x 100kg10 x 100kg10 x 100kgCurls:10 x 42,5kg10 x 42,5kg10 x 42,5kg10 x 42,5kgPushdown:10 x 47,5kg10 x 47,5kg10 x 47,5kgMilitary:10 x 47,5kg10 x 47,5kg10 x 47,5kgLatherals:10 x 14kg10 x 14kg10 x 14kgMave:10 x 60kg10 x 60kg10 x 60kgFor-Arm:20 x 20kg20 x 20kg20 x 20kg Edited October 14, 2010 by Seiff Quote Link to comment Share on other sites More sharing options...
Seiff Posted October 14, 2010 Author Report Share Posted October 14, 2010 (edited) Week 7 - Pass 2Bænk:8 x 50kg+ela(grøn)8 x 50kg+ela(grøn)8 x 50kg+ela(grøn)Dumbell Flies:10 x 14kg10 x 14kg10 x 14kg10 x 14kg10 x 14kgDødløft:10 x 135kg10 x 135kg10 x 135kgChin-ups:12 x BW12 x BW12 x BWCon-curls:10 x 14kg10 x 14kg10 x 14kg10 x 14kgDips:10 x BW+10kg10 x BW+10kg10 x BW+10kg10 x BW+10kgShoulder Press(Elastik):12 x 11,5kg+ela12 x 11,5kg+ela12 x 11,5kg+elaUpright Rows:10 x 35kg10 x 35kg10 x 35kgMave(Inclince):15 x BWkg15 x BWkg15 x BWkg Edited October 14, 2010 by Seiff Quote Link to comment Share on other sites More sharing options...
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