batman281 Posted October 22, 2011 Author Report Share Posted October 22, 2011 Lørdag d.22/10Ryg/maveRyg:Pullups WG2x10xBW2x6xBW+10kg1x8xBWDL1x10x60kg1x10x801x4x1001x2x1201x1x1401x1x160 ikke speceilt kønt3x8x80Krydsede elastikker 3x12Bent over DB lateral raise4x12x12kgMave Quote Link to comment Share on other sites More sharing options...
batman281 Posted October 24, 2011 Author Report Share Posted October 24, 2011 (edited) Mandag d.24/10-11Expresstræning pga tidsmangel.Bryst+biceps+spinBryst:Incline bench1x10x20kg1x10x601x10x801x9x105 - satans også, ville godt have haft den sidste - det må blive næste gang.3x3x110Incline DB2x10x42kg1x8x42Cable flyers3x12x20Chestpress3x10x100kgBiceps:BB curl - lige stang2x8x40kg1x8x65 kørte faktisk okay fint i dag1x3x70 tungt!dropset1x6x60Two handed laying cable curls1x10x351x10x401x10x451x8x501x7x50+8kg1xspin Edited October 25, 2011 by batman281 Quote Link to comment Share on other sites More sharing options...
batman281 Posted October 25, 2011 Author Report Share Posted October 25, 2011 (edited) Tirsdag d.25/10Mave2x spinSkulder/tricepsSkulder:Press smith fra nak1x12x15kg(stang)1x10x351x10x551x10x80 ny PB1x3x901x2x90Dropset2x8x55High cable row2x10x352x10x40DB seated lateral raise + DB bent over seated lateral raises (supersæt)3x10x14kg/3x8x14kgDB standing concentrated latereal raise + DB front raise - 3 runder uden pause(45 reps i streg)3x10x12kg/3x5x12kgTriceps:French press - mener stangen vejer 8 kilo derfor skæve værdier.1x10x38kg1x10x481x10x581x6x63dropset2x8x48CG benchpress1x10x55kg1x8x751x6x951x3x1051x2x1101x1x110Dropset1x5x951x6x751x8x55Rope push down4x10x40 Edited October 27, 2011 by batman281 Quote Link to comment Share on other sites More sharing options...
batman281 Posted October 26, 2011 Author Report Share Posted October 26, 2011 26/10-11Dagens træning 1 x spin (MAX)Imorgen skulle gerne byde på ryg/biceps Quote Link to comment Share on other sites More sharing options...
batman281 Posted October 27, 2011 Author Report Share Posted October 27, 2011 Torsdag 27/10Pre-workout statement;Nogen gange glæder man sig bare mere end andre gange til træning, ser frem til lidt senere i dag - ryg/mave/biceps. Quote Link to comment Share on other sites More sharing options...
batman281 Posted October 27, 2011 Author Report Share Posted October 27, 2011 Torsdag d.27/10Ryg:Pullups10xBW2x6xBW+10kg1x6xBW+15kg1x10xBWSeated cable rows1x10x601x10x701x8x801x6x90Wide hammergrip barpull1x10x901x8x1001x8x1101x6x120Krysdede elastikker4x15One handed low row - purestrength machine3x8x60kgBiceps:Strick biceps curl bb (lige stang)2x8x40kg2x2x60kg mest koncentrisk - føj den var tung!!EZ bar curl preacher style3x10x38kg1x8x43kgOne handed standing bicep curl3x10x15MaveSuper træning uden en masse dikkedarre :-D Quote Link to comment Share on other sites More sharing options...
batman281 Posted October 28, 2011 Author Report Share Posted October 28, 2011 Fredag d.28/102xspinBryst:Bænk1x12x35kg1x10x551x8x751x6x951x3x1051x3x1151x1x1252x6x95Deline bænk1x10x60kg2x10x801x8x1001x4x120Standing cable flyers1x10x20½x10x22,51x10x251x10x27,5Pure strength press CG1x12x40kg1x12x801x10x1001x8x130TricepsCable push down4x8x50Rope overhead extension4x8x40Dips1x30xbw2x15xbwDONE!!Imorgen Convention i Aarhus Fitness World, Jens Baggesens vej. 1 x spin for alle bike-instruktører vest for storebælt efterfuldt af lidt BB træning. Håber i allesammen får en dejlig weekend:-) Quote Link to comment Share on other sites More sharing options...
batman281 Posted October 31, 2011 Author Report Share Posted October 31, 2011 Mandag d.31/10Ryg/biceps + 3xspin = trætPullups - lav intensitet4x8xBWDL3x8x60kg3x4x100kgKrydsede elastikker 3x12Machine rows two handed3x8x80kgMachine pulldown3x8x50Biceps:DB preacher curl1x10x16kg1x8x22kg1x8x24kg1x4x30kg3x12x12kgBacksupported biceps cable curls1x8x301x8x351x8x401x8x453xspin Quote Link to comment Share on other sites More sharing options...
batman281 Posted November 1, 2011 Author Report Share Posted November 1, 2011 Tirsdag d.1/11Mave1xspin fuld press - gode benBryst (skulle have kørt triceps men havde hverken tid eller overskud)Bænk incline1x10x60kg1x10x801x10x100(ikke noget godt løft)2x4x1051x3x105DB incline 2x10x42kg1x8x42Cable flyers standing1x10x201x10x22,51x10x251x8x30Machine incline3x8x70Ikke nogen god træning, både hvad angår tidspres og energy niveau. Må nok indse denne uge bliver cardio uge (13 timer i sadlen) og detteer så absolut ikke en del af planen. Vægten var så småt begyndt at kravle opad og det samme var vægten. Quote Link to comment Share on other sites More sharing options...
batman281 Posted November 2, 2011 Author Report Share Posted November 2, 2011 Onsdag d. 2/11endnu en omgang lorte BB træning! Alt for meget spin og alt for lidt hvile er rigtig rigtig dårligt foreneligt med styrketræning. Mangler stadig 7 timer i sadlen denne uge og må egentlig bare sinke mit amtitionsniveau denne uge med hensyn til styrken.Skulder/tricepsSkulder:Press smith fra nak1x10x15kg1x10x351x10x551x8x80 lorte løft1x9x751x5x85 med hjælpUpright row + front lateral raise (supersæt)3x10x30kg / 3x8x35kgSeated DB lateral raises + bent over DB lateral raises (supersæt)4x10x14kg / 4x8x14kgPress machine3x8x50Standing DB concentrated lateral raises3x8x12kgTricepsFrenchpress ( kørt koncentreret uden videre press )1x10x38kg4x10x48Cable one handed extensions1x10x12,52x10x151x10x17,5Triceps standing cable extension ( med fokus på teknik )1x10x301x10x351x10x351x10x402xspinSom nævnt ovenfor, ikke nogen speciel god træning. Ingen styrke ingen energi! Quote Link to comment Share on other sites More sharing options...
batman281 Posted November 4, 2011 Author Report Share Posted November 4, 2011 Torsdag d.3/11Ryg / mave / 2xspinRyg:1x15xBW2x10xBW1x8xBWBent over rows4x10x60kgDL1x10x60kg1x8x80kg1x6x100kg1x2x120kg3x6x100kgSeated cable rows - tunge sæt1x6x701x6x801x6x90Seated crossed cables4x10x6Seated rows singles (masine)3x8x120Mave2xspinOk BB træning. Quote Link to comment Share on other sites More sharing options...
batman281 Posted November 4, 2011 Author Report Share Posted November 4, 2011 Fredag d.4/113xspin + juleøl - det skal nok gå godt. Quote Link to comment Share on other sites More sharing options...
batman281 Posted November 5, 2011 Author Report Share Posted November 5, 2011 (edited) Lørdag d.5/11Eneste cykelfri dag i ugen, det skulle fejres med bryst og bi men desværre også med tømmermænd.Bænk1x10x15kg1x10x55kg8x10x85kg2x10x95kgDB incline flyers1x8x30kg1x8x32kg1x8x36kg med hjælpCG press machine pure strength3x8x120kgDB press incline3x20x26kgBiceps curl EZ1x8x50kg3x8x60kgDB curl two handed concentrated3x10x22kgCable curls1x10x251x10x301x10x351x10x40DB curls seated1x15x14kg1x25x14kgEn træning med fokus på mange reps og volume. Edited November 5, 2011 by batman281 Quote Link to comment Share on other sites More sharing options...
batman281 Posted November 6, 2011 Author Report Share Posted November 6, 2011 (edited) Søndag d.6/112xspinSkulder tricepsSkulder:Press fra nak - smith1x10x15kg1x10x351x10x558x10x60 av2x4x75BB shrugs + front raises (supersæt)3x10x100kg / 3x8x20kgLaterals DB seated3x9x14kgDB laterals concentrated + bent over laterals (supersæt)3x10x12kg / 3x8x12kgTriceps:DB overhead extensions 2xDB (mest brugt som opvarmning)4x10x14kgCG benchpress1x10x55kg4x8x75kgTriceps cable pushdown1x10x401x10x45´1x10x501x10x551x10x601x8x651x5x70 - okay. den var tung.Ok træning og det påtrods af Crossfit challenge i baggrunden. Tror jeg har fundet filsofien bag Crossfit - KAST VÆGTEN FRA SIG FRA STØRST MULIG HØJDE. Kan seriøst ikke se relevansen i at smide så ukontrolleret med udstyret(altid følg vægten/stangen). Yder mere, tag venligst tøj når i træner og generelt prøv, at virke knapt så selvhøjtidelig ifht. Cross. Der findes altså andre træningsprincipper der virker. Edited November 6, 2011 by batman281 Quote Link to comment Share on other sites More sharing options...
batman281 Posted November 8, 2011 Author Report Share Posted November 8, 2011 Mandag d. 6/11Mave + 3xspin = 16 spintimer på 8 dage = PBTirsdag d.8/111xspin hertil morges og der venter ryg/biceps senere på eftermiddagen. Quote Link to comment Share on other sites More sharing options...
batman281 Posted November 8, 2011 Author Report Share Posted November 8, 2011 (edited) Tirsdag d.8/111xspinRyg/bicepsOpvarmning - mobilitetsøvelserPullups1x8xBW1x6xBW+10kg1x6xBW+15kg1x5xBW+20kg1x8xBWRope pulldown1x8x352x8x45 PBSeated rows1x10x601x10x701x8x801x5x90Krydsede elastikker3x12Chest supported DB raises4x12x12kgDL1x8x60kg1x8x80kg1x6x100kg1x2x120kg1x1x140kg2x6x100kgBB curls - lige stang2x8x40kg1x8xx65kg - dårlig udførelse og alt for tung i dag1x8x60kg1x7x60kgDB preacher curl1x8x24kg2x8x28kg - 6 sidste rep koncentriskDrop2x10x14kgDB standing hammercurls + seated concentrated two handed DB curls (supersæt)3x8x32kg / 3x6x16kg Edited November 9, 2011 by batman281 Quote Link to comment Share on other sites More sharing options...
batman281 Posted November 9, 2011 Author Report Share Posted November 9, 2011 Onsdag d.9/112xspinBryst:Incline bænk1x10x20kg1x10x601x10x801x10x100 - rigtig godt løft i dag2x4x1101x3x1101x6x1001x5x100DB incline - relativ lav ryg1x10x42kg1x9x421x8x42DB flyers incline - med fokus på god form3x8x30kg - og de sad lige i skabetStanding cable flyers3x10x17,5Machine press3x8x90 Quote Link to comment Share on other sites More sharing options...
batman281 Posted November 10, 2011 Author Report Share Posted November 10, 2011 Torsdag d.10/11En rodet omgang skulder/tricepsSkulder:BB pres fra nak - smith1x10x15kg1x10x351x10x551x9x80 - ikke noget specielt kønt løft2x8x751x8x55Purestrength pres - kørt stående1x10x80kg2x8x1201x8x80DB lateral + DB lateral bent over (supersæt)3x10x12kg/3x8x12kgBB shrugs3x10x100kgBB front raises concentrated3x10x15kgTriceps:Concentrated cable push down3x10x35Stående BB push one handed1x10x30kg2x10x40kgOne reverse grip cable extension3x10x12,5CG bench1x10x60kg3x10x80kg1x6x100kgEn noget ustruktureret og rodet AFFÆRE. Ingen lyst ingen drive og det oveni købet på en dag uden spin. Quote Link to comment Share on other sites More sharing options...
batman281 Posted November 12, 2011 Author Report Share Posted November 12, 2011 Fredag d. 11/11/11Ryg/bicepsWidegrip pulldown1x10x601x10x701x10x801x8x901x81001x8x110DL1@8@601@8@1003@4@120Seated rows cable two handed4@10@27Seated twisted cables4@12@6BicepsStrict bb curl4@10@35kg AV!!DB curl standing1@8@221@8@241@6@281@8@142@spin Quote Link to comment Share on other sites More sharing options...
batman281 Posted November 14, 2011 Author Report Share Posted November 14, 2011 Søndag d.13/11Bryst - havde ikke tid til mere.Incline bænk1x10x20kg1x10x601x10x801x8x105 - skidt løft2x3x110 - også skidt2x6x100 - så absolut heller ikke imponerendeBB flyers incline1x10x20kg1x8x301x8x321x8x34Seated cable flyers4x10x16Havde håbet på bede styrke grundent hviledag lørdag. Men ak går ikke altid som forventet ;-) Quote Link to comment Share on other sites More sharing options...
batman281 Posted November 15, 2011 Author Report Share Posted November 15, 2011 Mandag d.14/11Mave/biceps/triceps/3xspinBB curls lige stang3x8x40kg3x8x60kg - dårlige løft og skidt teknikTwo handed laying cable curls1x10x401x10x451x10x501x7x50+10kgDropset1x8x401x8x25DB curls seated singles1x8x20kg1x8x241x8x261x6x28Dropset1x8x14Triceps:Frenchpress1x12x40kg1x10x501x10x601x7x653x8x502xDB extension two handed laying1x10x16kg1x10x202x8x24CG bench + triceps cable extensions (supersæt)2x10x80kg / 2x8x502x8x100kg / 2x8x501x10x80kg / 1x7x50Gunsshow slut og 3xspin venter Quote Link to comment Share on other sites More sharing options...
batman281 Posted November 15, 2011 Author Report Share Posted November 15, 2011 (edited) Tirsdag d.15/11Skulder/Ryg/1xspinRyg:WG pullup4x10xBWDL - teknik4x10x60kgSeated rows singles1x10x40kg2x10x60kg1x8x60kgBB rows + yates rows (supersæt)4x10x60kg / 4x8x60kgSkulder:DB press seated - et par måneder siden jeg sidst kørte denne øvelse.1x15x14kg1x10x221x10x301x8x36 skidt1x7x36 og skidtDropset1x8x14Seated military press - kørt i fri (aldrig prøvet øvelsen)1x12x40kg1x10x501x10x551x10x60Lateral raises cable singles3x10x101x8x12,5BB front raise + DB bent over laterals (supersæt)4x8x20kg / 4x8x12kg1xspin med TRI-holdet Edited November 15, 2011 by batman281 Quote Link to comment Share on other sites More sharing options...
batman281 Posted November 16, 2011 Author Report Share Posted November 16, 2011 Onsdag d.et eller andet2 x spin + mave Quote Link to comment Share on other sites More sharing options...
batman281 Posted November 17, 2011 Author Report Share Posted November 17, 2011 Torsdag d.17/11Ingen spin kun BB med bryst en lidt omgang bi og tri.Incline BB - relativ tung træning1x12x40kg1x10x601x4x1004x3x1102x6x100DB incline3x8x42kgDB flyers incline1x8x30kg1x8x321x6x34Pure strength - maskinpres3x10x80kgDips1x20xBW2x10xBW+20kg1x10xBWTriceps cable pushdown1x8x501x8x50+8kg2x8x50+18kg1x8x50CG pushups med håndvægte3x12xBWEZ bar curl1x10x38kg1x8x481x8x581x6x632x8x48Cable curls standing1x12x151x12x17,51x10x201x10x22,5DB preacher curl3x8x22kgOK træning. Styrke sådan nogenlunde godkendt men masser af energi. Dagens træning gennemført på NO ;-) Quote Link to comment Share on other sites More sharing options...
batman281 Posted November 21, 2011 Author Report Share Posted November 21, 2011 Fredag d.18/11En let omgang ryg og skulder inden 2xspinSøndag d.20/11Bryst/tricepsIncline BB1x12x20kg2x10x601x10x801x10x100 - en af de bedre løft msåek den bedste ?1x3x1101x1x1152x6x100DB incline - lav ryg1x10x42kg2x8x42 ikke nogen impornerende løftUpright seated cable flyers1x12x163x10x20Triceps:Cable push down1x10x401x10x451x10x501x8x551x8x601x6x65DB extension - liggende4x10x2x20kgReverse grip cable extension one handed4x10x10 Quote Link to comment Share on other sites More sharing options...
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