Bla

Ahrendsen · February 1, 2012

Dødløft + support

01.02.2012 @ 21:46:07 | Comment | Edit

Deadlift - sumo

160kg x 3

162.5kg x 5

185kg x 3

Første gang efter lidt finpudsninger, justeringer og småfinesser. Gik rigtig fint og fik løftet flere kg end jeg har gjort længe. Kan ikke sige så meget om teknikken endnu, umiddelbart kan jeg godt lide det, men jeg føler mig ikke specielt eksplosiv. Det

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Back - lat pulldowns front

55kg x 8

60kg x 8 tie of personal best gymlift, set on 25.01.2012!

65kg x 8 5kg kg up from previous personal best gymlift, set on 25.01.2012!

55kg x 8

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Back - one arm dumbbell rows

31.5kg x 10

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Back - rope pulldowns

45kg x 10

50kg x 10

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Biceps - dumbbell hammer curl

13.5kg x 8

16kg x 8

18.5kg x 8

21kg x 8

18.5kg x 8

16kg x 8

13.5kg x 8

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Back - barbell shrugs

70kg x 8

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Statistics

Lifted 13868.5kg total distributed on 31 set and 225 reps.

Average pr.lift was 61.64kg

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Effectivity

12.83 set per hour.

93.1 repetitions per hour.

Facts

2 hours and 25 minutes

Videbæk StyrkeSport

Grundtræning

83.1kg

1 view

0

Dynamisk opvarmning, tjek. Fin omgang dødløft, ja, men utroligt udmattende. Benene var helt pumpede og ødelagte bagefter, så måtte lige ligge ned 5 minutter og få et æble. Fik ikke strukket ud i dag, desværre.

Ahrendsen · February 2, 2012

Squat, bænkpres + support

02.02.2012 @ 15:00:06 (Updated 3 seconds ago) | Comment | Edit

Squat

105kg x 8 5kg kg up from previous personal best gymlift, set on 26.01.2012!

112.5kg x 7 2.5kg kg up from previous personal best gymlift, set on 22.12.2011!

120kg x 6 2.5kg kg up from previous personal best gymlift, set on 22.12.2011!

127.5kg x 5 2.5kg kg up from previous personal best gymlift, set on 22.12.2011!

135kg x 4 2.5kg kg up from previous personal best gymlift, set on 22.12.2011!

142.5kg x 3 tie of personal best gymlift, set on 12.01.2012!

150kg x 2 2.5kg kg up from previous personal best gymlift, set on 22.12.2011!

160kg x 1 2.5kg kg up from previous personal best gymlift, set on 22.12.2011!

Det føltes efter de første sæt super godt og tegnede til at blive en explosiv, overkommelig let omgang men et par sæt henne skulle jeg få det frygtede tilbagevendene 'vokseværk' i venstre ben. Øv øv.

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Bench press - with stop, medium grip

70kg x 6

85kg x 6 5kg kg up from previous personal best gymlift, set on 27.01.2012!

70kg x 6

Skidt omgang generelt

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Legs - press

140kg x 15

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Triceps - assisted dip

83kg x 6

93kg x 6

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Statistics

Lifted 13394.5kg total distributed on 20 set and 126 reps.

Average pr.lift was 106.31kg

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Effectivity

10 set per hour.

63 repetitions per hour.

Facts

2 hours

Videbæk StyrkeSport

Grundtræning

83kg

1 view

0

Ikke lige min dag i dag. Fik lavet de sædvanlige dynamiske opvarmningsøvelser og en håndfuld stretch til sidst. I morgen går turen til hovedstanden i weekenden og se på noget bænkpres til ER-open. Det bliver godt!

Ahrendsen · February 5, 2012

Gæstetræning i The Gym - squat, bænkpres & dødløft

03.02.2012 @ 12:30:58 | Comment | Edit

Squat - on box with stop

105kg x 5 tie of personal best gymlift, set on 27.01.2012!

120kg x 4

125kg x 3 10kg kg up from previous personal best gymlift, set on 27.01.2012!

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Bench press - with stop, wide grip

90kg x 3

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Deadlift - classic on box

120kg x 5

130kg x 5

140kg x 3

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Statistics

Lifted 9455kg total distributed on 25 set and 84 reps.

Average pr.lift was 112.56kg

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Effectivity

9.09 set per hour.

30.55 repetitions per hour.

Facts

2 hours and 45 minutes

Videbæk StyrkeSport

Grundtræning

83kg

1 view

0

Dynamisk opvarmning. Ellers ikke nogen extraordinær træning. Det var forholdsvis tidligt på dagen og havde ikke fået meget mad, så følte mig ikke så veloplagt. Men det var en hyggelig træning med Jacob Beermann :)

Ahrendsen · February 7, 2012

Squat, bænkpres, dødløft + støtte

06.02.2012 @ 14:35:13 | Comment | Edit

Squat

115kg x 5

135kg x 3

145kg x 3 2.5kg kg up from previous personal best gymlift, set on 12.01.2012!

135kg x 3

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Bench press - with shirt to board

125kg x 2

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Deadlift - sumo

167.5kg x 3

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Squat - good mornings

55kg x 7 (Super set 1) 10kg kg up from previous personal best gymlift, set on 31.01.2012!

55kg x 7 (Super set 2) 10kg kg up from previous personal best gymlift, set on 31.01.2012!

55kg x 7 (Super set 3) 10kg kg up from previous personal best gymlift, set on 31.01.2012!

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Chin up

83kg x 6 (Super set 1)

83kg x 6 (Super set 2)

83kg x 6 (Super set 3)

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Statistics

Lifted 13564kg total distributed on 33 set and 115 reps.

Average pr.lift was 117.95kg

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Effectivity

9.66 set per hour.

33.66 repetitions per hour.

Facts

3 hours and 25 minutes

Videbæk StyrkeSport

Grundtræning

83kg

1 view

0

Ahrendsen · February 7, 2012

Squat, bænkpes + støtte

07.02.2012 @ 15:20:51 (Updated 2 seconds ago) | Comment | Edit

Squat - frontsquat

70kg x 8 tie of personal best gymlift, set on 31.01.2012!

100kg x 6 tie of personal best gymlift, set on 24.01.2012!

115kg x 4

125kg x 3

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Bench press - with stop, close grip

67.5kg x 6

72.5kg x 6

80kg x 4

82.5kg x 4 (Super set 1)

82.5kg x 4 (Super set 2)

82.5kg x 4 (Super set 3)

82.5kg x 4 (Super set 4)

82.5kg x 4 (Super set 5)

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Flyes with dumbbells (flat bench)

7kg x 6 (Super set 1)

7kg x 6 (Super set 2)

7kg x 6 (Super set 3)

7kg x 6 (Super set 4)

7kg x 6 (Super set 5)

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Legs - lunges with dumbbells

13.5kg x 8

Step-ups.

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Shoulders - push press front

70kg x 4 tie of personal best gymlift, set on 31.01.2012!

80kg x 2 tie of personal best gymlift, set on 31.01.2012!

Skal lige finde ud af hvordan jeg laver denne bedst muligt, ikke godt stadigvæk

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Legs - calf raise

20kg x 15 (Super set 1)

40kg x 15 (Super set 2) tie of personal best gymlift, set on 25.01.2012!

60kg x 15 (Super set 3) 20kg kg up from previous personal best gymlift, set on 25.01.2012!

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Triceps - push down

40kg x 30 (Super set 1)

45kg x 20 (Super set 2) tie of personal best gymlift, set on 10.01.2012!

40kg x 20 (Super set 3)

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Statistics

Lifted 13439kg total distributed on 37 set and 262 reps.

Average pr.lift was 51.29kg

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Effectivity

13.88 set per hour.

98.25 repetitions per hour.

Facts

2 hours and 40 minutes

Videbæk StyrkeSport

Grundtræning

83kg

1 view

0

Ahrendsen · February 10, 2012

Dødløft + støtteøvelser

08.02.2012 @ 15:25:44 | Comment | Edit

Deadlift - from box

130kg x 5

145kg x 4

155kg x 3 17.5kg kg up from previous personal best gymlift, set on 11.01.2012!

160kg x 3 22.5kg kg up from previous personal best gymlift, set on 11.01.2012!

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Legs - lunges with barbell

45kg x 8

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Back - backraise

87kg x 15

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Back - lat pulldowns front

55kg x 8 (Super set 1)

60kg x 8 (Super set 2)

65kg x 8 (Super set 3) tie of personal best gymlift, set on 01.02.2012!

60kg x 8

55kg x 8

45kg x 12

50kg x 12

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Shoulders - forward bending lateral raise

10kg x 10 (Super set 1) 3kg kg up from previous personal best gymlift, set on 25.01.2012!

10kg x 10 (Super set 2) 3kg kg up from previous personal best gymlift, set on 25.01.2012!

10kg x 10 (Super set 3) 3kg kg up from previous personal best gymlift, set on 25.01.2012!

Disse var altså bagskulder med band

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Biceps - barbell curl (ez)

18kg x 12

23kg x 12

25.5kg x 12

Disse var altså reverse curls

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Statistics

Lifted 15958kg total distributed on 31 set and 255 reps.

Average pr.lift was 62.58kg

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Effectivity

14.31 set per hour.

117.69 repetitions per hour.

Facts

2 hours and 10 minutes

Videbæk StyrkeSport

Grundtræning

83kg

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0

Jaja, kørte også lidt småtterier mere b.a. 2 sæt evil wheel og nr.2 omgang pulldown var med stive arme. Fik kørt det vanlige opv. og stræk. Udemærket træning, dødløften rigtig let men de sidste sæt blev lidt hårdere da udmattelsen satte ind.

Ahrendsen · February 10, 2012

Squat, bænkpres + støtte

09.02.2012 @ 15:20:23 (Updated 4 seconds ago) | Comment | Edit

Squat

105kg x 8 tie of personal best gymlift, set on 02.02.2012!

112.5kg x 7 tie of personal best gymlift, set on 02.02.2012!

120kg x 6 tie of personal best gymlift, set on 02.02.2012!

127.5kg x 5 tie of personal best gymlift, set on 02.02.2012!

135kg x 4 tie of personal best gymlift, set on 02.02.2012!

142.5kg x 3

150kg x 2 tie of personal best gymlift, set on 02.02.2012!

162.5kg x 1 2.5kg kg up from previous personal best gymlift, set on 02.02.2012!

150kg x 1 (Super set 1)

142.5kg x 2 (Super set 1)

135kg x 3 (Super set 1)

Rigtig rigtig fin og let omgang i dag! Det sidste sæt/supersæt blev knap så godt da mine spottere åbenbart ikke er lige så kloge som mig.

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Bench press - with stop, wide grip

70kg x 8

75kg x 7

80kg x 6

85kg x 5

90kg x 4

95kg x 3 5kg kg up from previous personal best gymlift, set on 03.02.2012!

100kg x 2

107.5kg x 1

Bænken har ikke været god det sidste stykke tid, men i dag følte jeg mig lidt stærkere omend teknikken sejler pt. Bliver bedre mettevuns!

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Deadlift - stifflegged on box

70kg x 6 (Super set 2)

70kg x 6 (Super set 3)

70kg x 6 (Super set 4)

100kg x 5

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Legs - lying cable curl

20kg x 8 (Super set 2)

25kg x 8 (Super set 3)

30kg x 8 (Super set 4) tie of personal best gymlift, set on 12.01.2012!

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Shoulders - military press seated

60kg x 3 (Super set 5)

60kg x 3 (Super set 6)

60kg x 3 (Super set 7)

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Shoulders - front raise

7kg x 8 (Super set 5)

7kg x 8 (Super set 6)

7kg x 8 (Super set 7)

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Shoulders - lateral raise

7kg x 8 (Super set 5)

7kg x 8 (Super set 6)

7kg x 8 (Super set 7)

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Statistics

Lifted 11933.5kg total distributed on 36 set and 187 reps.

Average pr.lift was 63.82kg

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Effectivity

13.5 set per hour.

70.13 repetitions per hour.

Facts

2 hours and 40 minutes

Videbæk StyrkeSport

Grundtræning

83kg

1 view

0

Edited February 11, 2012 by Ahrendsen

Ahrendsen · February 11, 2012

Squat, bænkpres og dødløft

10.02.2012 @ 11:35:13 | Comment | Edit

Squat - on box with stop

115kg x 5 10kg kg up from previous personal best gymlift, set on 27.01.2012!

120kg x 3

130kg x 1

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Bench press - with stop, medium grip

75kg x 6

Havde ret korte pauser her og det medførte syre og pump, føj!

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Deadlift - sumo

135kg x 6 5kg kg up from previous personal best gymlift, set on 23.12.2011!

150kg x 6 20kg kg up from previous personal best gymlift, set on 23.12.2011!

160kg x 6 30kg kg up from previous personal best gymlift, set on 23.12.2011!

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Bench press - with dumbbells

21kg x 10 (Super set 1)

23.5kg x 10 (Super set 2)

21kg x 10 (Super set 3)

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Triceps - assisted dip

83kg x 6 (Super set 1)

83kg x 6 (Super set 2)

83kg x 6 (Super set 3)

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Legs - press

60kg x 8

Disse var 1-bens.

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Legs - calf raise

20kg x 33

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Statistics

Lifted 15569kg total distributed on 31 set and 232 reps.

Average pr.lift was 67.11kg

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Effectivity

10.33 set per hour.

77.33 repetitions per hour.

Facts

3 hours

Videbæk StyrkeSport

Grundtræning

83kg

1 view

0

Ahrendsen · February 11, 2012

Squat, bænkpres og dødløft

11.02.2012 @ 12:50:53 (Updated 3 minutes ago) | Comment | Edit

Squat

95kg x 2

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Bench press - with stop, wide grip

70kg x 2 (Super set 1)

70kg x 2 (Super set 2)

70kg x 2 (Super set 3)

70kg x 2 (Super set 4)

70kg x 2 (Super set 5)

70kg x 2 (Super set 6)

70kg x 2 (Super set 7)

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Inverted rowing

83kg x 8 (Super set 1)

83kg x 8 (Super set 2)

83kg x 8 (Super set 3)

83kg x 8 (Super set 4)

83kg x 6 (Super set 5)

83kg x 6 (Super set 6)

83kg x 6 (Super set 7)

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Deadlift - sumo

115kg x 2

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Abs - haning leg raises

83kg x 15

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Statistics

Lifted 11805kg total distributed on 31 set and 137 reps.

Average pr.lift was 86.17kg

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Effectivity

15.5 set per hour.

68.5 repetitions per hour.

Facts

2 hours

Videbæk StyrkeSport

Grundtræning

83kg

1 view

0

Ahrendsen · February 13, 2012

Squat + trøjebænkpres

13.02.2012 @ 15:00:41 | Comment | Edit

Squat

140kg x 3

De første 5 sæt blev kørt på kun 12 min. Let var det, men hårdt på konditionen.

150kg x 3 5kg kg up from previous personal best gymlift, set on 06.02.2012!

140kg x 3

De næste 5 udover en vægtøgning på 3 sæt var meget hårdere. De tog lidt over 20 min og udover det, så satte trætheden efterhånden også lidt ind.

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Bench press - with shirt to board

130kg x 2 5kg kg up from previous personal best gymlift, set on 06.02.2012!

130kg x 1

130kg x 2 5kg kg up from previous personal best gymlift, set on 06.02.2012!

Alle disse undtaget de sidste 2 var til airboard. Er ikke god til det, så brugte board på sidste 2 set. Set nr. 7 var begge til klods 2 og sæt nr. 8 var 1 rep til klods 2 og næste til klods 1. Rigtig gode 2 sidste sæt. Trøjen sad rigtig fint idag, og gene

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Statistics

Lifted 6240kg total distributed on 18 set and 45 reps.

Average pr.lift was 138.67kg

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Effectivity

9 set per hour.

22.5 repetitions per hour.

Facts

2 hours

Videbæk StyrkeSport

Uncategorized

83kg

1 view

0

Dyn. opvarmning og stræk da jeg kom hjem. Nåede simpelthen ikke andet da min kørelejlighed kom næsten en time tidligere end jeg havde regnet med. Så håber på at kunne kompensere lidt for det i løbet af ugen.

Ahrendsen · February 14, 2012

Front squat, smal bænk og halvsumo

14.02.2012 @ 14:30:46 | Comment | Edit

Squat - frontsquat

105kg x 6 5kg kg up from previous personal best gymlift, set on 24.01.2012!

107.5kg x 6 7.5kg kg up from previous personal best gymlift, set on 24.01.2012!

90kg x 2 (Drop set 1)

80kg x 3 (Drop set 1)

90kg x 2 (Drop set 2)

80kg x 3 (Drop set 2)

90kg x 2 (Drop set 3)

80kg x 3 (Drop set 3)

90kg x 2 (Drop set 4)

80kg x 3 (Drop set 4)

Blev en lille ændring i planer. Deload squat.

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Bench press - with stop, close grip

70kg x 7 5kg kg up from previous personal best gymlift, set on 24.01.2012!

80kg x 5 5kg kg up from previous personal best gymlift, set on 24.01.2012!

85kg x 3 tie of personal best gymlift, set on 24.01.2012!

92.5kg x 2 tie of personal best gymlift, set on 24.01.2012!

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Deadlift - sumo

150kg x 3

157.5kg x 3

170kg x 2 55kg kg up from previous personal best gymlift, set on 11.02.2012!

180kg x 1

Dette var altså halvsumo. Har lidt en småskavank i højre side ved hoften, så for at skåne den prøver jeg at køre dem her. Er dog meget stærkere her end jeg regnede med. Enkelte sæt, rigtig gode, andre ikke så gode.

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Legs - press

60kg x 8 (Super set 1) tie of personal best gymlift, set on 10.02.2012!

60kg x 8 (Super set 2) tie of personal best gymlift, set on 10.02.2012!

60kg x 8 (Super set 3) tie of personal best gymlift, set on 10.02.2012!

1-bens benpres

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Shoulders - front raise

8.5kg x 8 (Super set 1) 1.5kg kg up from previous personal best gymlift, set on 09.02.2012!

8.5kg x 8 (Super set 2) 1.5kg kg up from previous personal best gymlift, set on 09.02.2012!

8.5kg x 8 (Super set 3) 1.5kg kg up from previous personal best gymlift, set on 09.02.2012!

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Triceps - jm-press

18.5kg x 10

21kg x 10

26kg x 10

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Statistics

Lifted 10999kg total distributed on 37 set and 158 reps.

Average pr.lift was 69.61kg

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Effectivity

13.88 set per hour.

59.25 repetitions per hour.

Facts

2 hours and 40 minutes

Videbæk StyrkeSport

Uncategorized

83kg

1 view

0

Ahrendsen · February 14, 2012

Ahrendsen · February 15, 2012

Her er lidt guf fra VM:

Ahrendsen · February 21, 2012

Front squat, smal bænk + support

21.02.2012 @ 15:20:30 | Comment | Edit

Squat - frontsquat

100kg x 5

110kg x 5

120kg x 5 7.5kg kg up from previous personal best gymlift, set on 10.01.2012!

127.5kg x 5 15kg kg up from previous personal best gymlift, set on 10.01.2012!

130kg x 2 5kg kg up from previous personal best gymlift, set on 31.01.2012!

Efter et par opvarmningssæt fik jeg det tilbagevendene 'vokseværk' i venstre ben. Det føltes træls og slapt i starten men jeg skulle lige igang før jeg kunne mærke at der var rigeligt at trykke med. Topsættet var helt fint, men var derefter forholdsvis tø

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Bench press - with stop, close grip

70kg x 5

80kg x 5 tie of personal best gymlift, set on 14.02.2012!

85kg x 5 5kg kg up from previous personal best gymlift, set on 14.02.2012!

92.5kg x 3 7.5kg kg up from previous personal best gymlift, set on 24.01.2012!

100kg x 1

Fint med pr 100 kg i smal bænk ;)

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Shoulders - military press seated

50kg x 5

45kg x 6

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Legs - press

40kg x 15 (Super set 1)

60kg x 8 (Super set 2) tie of personal best gymlift, set on 10.02.2012!

60kg x 8 (Super set 3) tie of personal best gymlift, set on 10.02.2012!

60kg x 8 (Super set 4) tie of personal best gymlift, set on 10.02.2012!

Med 1 ben ad gangen

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Legs - calf raise

20kg x 15 (Super set 1)

40kg x 15 (Super set 2)

60kg x 15 (Super set 3) tie of personal best gymlift, set on 07.02.2012!

80kg x 8 (Super set 4)

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Bench press - incline

45kg x 10

Med pinky-greb

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Triceps - barbell extension

18kg x 10

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Statistics

Lifted 13602.5kg total distributed on 36 set and 239 reps.

Average pr.lift was 56.91kg

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Effectivity

14.4 set per hour.

95.6 repetitions per hour.

Facts

2 hours and 30 minutes

Videbæk StyrkeSport

Uncategorized

83kg

1 view

0

Har misset et par træninger her i loggen på sidste, men er klar igen.

Ahrendsen · February 22, 2012

Klassisk dødløft + support

22.02.2012 @ 10:30:23 (Updated 3 seconds ago) | Comment | Edit

Deadlift - from box

130kg x 5 tie of personal best gymlift, set on 08.02.2012!

140kg x 5 10kg kg up from previous personal best gymlift, set on 08.02.2012!

150kg x 5 20kg kg up from previous personal best gymlift, set on 08.02.2012!

160kg x 5 30kg kg up from previous personal best gymlift, set on 08.02.2012!

162.5kg x 2

165kg x 2

167.5kg x 2

160kg x 2

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Deadlift - wide grip with wraps eccentric down

70kg x 8

100kg x 8

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Pull-ups

83kg x 3 (Super set 1)

83kg x 3 (Super set 2)

93kg x 3 (Super set 3)

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Back - lat pulldowns back

40kg x 10 (Super set 1)

40kg x 10 (Super set 2)

45kg x 10 (Super set 3)

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Back - bent over barbell rows

70kg x 8 (Super set 4)

70kg x 8 (Super set 5)

70kg x 8 (Super set 6)

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Biceps - dumbbell hammer curl

16kg x 8 (Super set 4)

16kg x 8 (Super set 5)

13.5kg x 10 (Super set 6)

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Shoulders - upright row

35kg x 6 (Super set 7)

35kg x 6 (Super set 8)

35kg x 6 (Super set 9)

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Abs - haning leg raises

83kg x 8 (Super set 10)

83kg x 8 (Super set 11)

83kg x 8 (Super set 12)

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Abs - side crunch

83kg x 12 (Super set 10)

83kg x 12 (Super set 11)

83kg x 12 (Super set 12)

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Statistics

Lifted 16078kg total distributed on 32 set and 219 reps.

Average pr.lift was 73.42kg

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Effectivity

16 set per hour.

109.5 repetitions per hour.

Facts

2 hours

Videbæk StyrkeSport

Grundtræning

83kg

1 view

0

Ahrendsen · February 24, 2012

Squat, bænkpres + support

23.02.2012 @ 15:00:06 | Comment | Edit

Squat

120kg x 7 7.5kg kg up from previous personal best gymlift, set on 02.02.2012!

127.5kg x 6 7.5kg kg up from previous personal best gymlift, set on 02.02.2012!

135kg x 5 7.5kg kg up from previous personal best gymlift, set on 02.02.2012!

142.5kg x 4 7.5kg kg up from previous personal best gymlift, set on 02.02.2012!

150kg x 3 tie of personal best gymlift, set on 13.02.2012!

157.5kg x 1 (Super set 1)

160kg x 1

142.5kg x 1 (Drop set 1)

135kg x 2 (Drop set 1)

127.5kg x 3 (Drop set 1)

Squatten føltes egentlig godt, men var meget slap. Følte ikke jeg havde noget at trykke med og var langsom. De 2 på 157 blev delt op i 2 singler taget lige efter hinanden.....

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Bench press - with stop, wide grip

90kg x 5 5kg kg up from previous personal best gymlift, set on 09.02.2012!

97.5kg x 3 2.5kg kg up from previous personal best gymlift, set on 09.02.2012!

95kg x 1 (Drop set 2)

87.5kg x 2 (Drop set 2)

80kg x 3 (Drop set 2)

95kg x 1 (Drop set 3)

87.5kg x 2 (Drop set 3)

80kg x 3 (Drop set 3)

95kg x 1 (Drop set 4)

87.5kg x 2 (Drop set 4)

80kg x 3 (Drop set 4)

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Shoulders - push press front

70kg x 4 (Super set 1) tie of personal best gymlift, set on 31.01.2012!

70kg x 4 (Super set 2) tie of personal best gymlift, set on 31.01.2012!

70kg x 4 (Super set 3) tie of personal best gymlift, set on 31.01.2012!

77.5kg x 4 7.5kg kg up from previous personal best gymlift, set on 31.01.2012!

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Squat - good mornings

70kg x 3 (Super set 1) 30kg kg up from previous personal best gymlift, set on 22.12.2011!

70kg x 3 (Super set 2) 30kg kg up from previous personal best gymlift, set on 22.12.2011!

70kg x 3 (Super set 3) 30kg kg up from previous personal best gymlift, set on 22.12.2011!

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Statistics

Lifted 9657.5kg total distributed on 32 set and 96 reps.

Average pr.lift was 100.6kg

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Effectivity

12.39 set per hour.

37.16 repetitions per hour.

Facts

2 hours and 35 minutes

Videbæk StyrkeSport

Uncategorized

83kg

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0

Ahrendsen · February 24, 2012

Squat, bænkpres, dødløft + support

24.02.2012 @ 14:30:21 | Comment | Edit

Squat - slow

105kg x 5

120kg x 4 50kg kg up from previous personal best gymlift, set on 23.12.2011!

130kg x 2

132.5kg x 2

140kg x 1

142.5kg x 1

Kun slow på vej nedad

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Bench press - floor press

87.5kg x 3

92.5kg x 3

85kg x 3

Med pinky greb og korte pauser

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Deadlift - sumo with suit

200kg x 1

225kg x 1

200kg x 4

Meget let, men første gang siden VM d. 1 september. Føltes rigtig godt og let

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Statistics

Lifted 7150kg total distributed on 23 set and 63 reps.

Average pr.lift was 113.49kg

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Effectivity

7.46 set per hour.

20.43 repetitions per hour.

Facts

3 hours and 5 minutes

Videbæk StyrkeSport

Uncategorized

83kg

1 view

0

Ahrendsen · February 25, 2012

Dynamisk let 3-kamp + støtte

25.02.2012 @ 13:00:54 | Comment | Edit

Squat - with no belt

100kg x 2 (Super set 1)

100kg x 2 (Super set 2)

100kg x 2 (Super set 3)

100kg x 2

100kg x 2 (Super set 4)

100kg x 2 (Super set 5)

100kg x 2 (Super set 6)

Show stats

Legs - knee raise

13.5kg x 8 (Super set 1)

13.5kg x 8 (Super set 2)

13.5kg x 8 (Super set 3)

Øvelsen step-ups er ikke i systemet, men det var den

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Legs - press

60kg x 8 (Super set 4) tie of personal best gymlift, set on 10.02.2012!

60kg x 8 (Super set 5) tie of personal best gymlift, set on 10.02.2012!

60kg x 8 (Super set 6) tie of personal best gymlift, set on 10.02.2012!

Med 1-ben

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Bench press - with stop, wide grip

70kg x 2 (Super set 7)

70kg x 2 (Super set 8)

70kg x 2 (Super set 9)

70kg x 2 (Super set 10)

70kg x 2 (Super set 11)

70kg x 2

Show stats

Inverted rowing

83kg x 8 (Super set 7) tie of personal best gymlift, set on 11.02.2012!

83kg x 8 (Super set 8) tie of personal best gymlift, set on 11.02.2012!

83kg x 8 (Super set 9) tie of personal best gymlift, set on 11.02.2012!

83kg x 8 (Super set 10) tie of personal best gymlift, set on 11.02.2012!

83kg x 8 (Super set 11) tie of personal best gymlift, set on 11.02.2012!

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Deadlift - sumo, with no belt

115kg x 2

Med overhånd

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Bench press - with dumbbells

21.5kg x 10

28.5kg x 9

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Shoulders - lateral raise

8.5kg x 20

8.5kg x 15

8.5kg x 12

Show stats

Biceps - barbell curl (ez)

28kg x 8 (Super set 12)

28kg x 8 (Super set 13)

28kg x 8 (Super set 14)

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Forearms - reverse curl

18kg x 8 (Super set 12)

18kg x 8 (Super set 13)

18kg x 8 (Super set 14)

Show stats

Abs - haning leg raises

83kg x 8 tie of personal best gymlift, set on 22.02.2012!

91.5kg x 8 8.5kg kg up from previous personal best gymlift, set on 22.02.2012!

Show stats

Statistics

Lifted 12445kg total distributed on 45 set and 260 reps.

Average pr.lift was 47.87kg

Show more stats

Effectivity

17.42 set per hour.

100.65 repetitions per hour.

Facts

2 hours and 35 minutes

Videbæk StyrkeSport

Uncategorized

83kg

1 view

0

Det var vist det ja. Udover at jeg kørte den sædvanlige opvarmningsrutine og stræk til sidst så lavede jeg lidt forskellige mobilitetsøvelser til skulder/bryst til sidst. Udover det så lavede jeg lidt rotatorcuff træning.

Ahrendsen · February 27, 2012

Squat,, bænkpres + støtte

27.02.2012 @ 15:25:27 | Comment | Edit

Squat - with suit

200kg x 1

225kg x 1

200kg x 3

Første gang siden VM.

Show stats

Bench press - with stop, wide grip

87.5kg x 3

92.5kg x 3

97.5kg x 3 tie of personal best gymlift, set on 23.02.2012!

87.5kg x 3

Show stats

Shoulders - military press seated

45kg x 12

45kg x 8

45kg x 6 tie of personal best gymlift, set on 21.02.2012!

Show stats

Statistics

Lifted 6430kg total distributed on 21 set and 90 reps.

Average pr.lift was 71.44kg

Show more stats

Effectivity

8.13 set per hour.

34.84 repetitions per hour.

Facts

2 hours and 35 minutes

Videbæk StyrkeSport

Peak

83kg

1 view

0

Ahrendsen · February 28, 2012

Frontsquat, smal bænk, udstyrsdødløft + støtte

28.02.2012 @ 15:25:30 | Comment | Edit

Squat - frontsquat

100kg x 4

112.5kg x 4

122.5kg x 4 5kg kg up from previous personal best gymlift, set on 24.01.2012!

100kg x 1 (Drop set 1)

90kg x 2 (Drop set 1)

80kg x 3 (Drop set 1)

100kg x 1 (Drop set 2)

90kg x 2 (Drop set 2)

80kg x 3 (Drop set 2)

100kg x 1 (Drop set 3)

90kg x 2 (Drop set 3)

80kg x 3 (Drop set 3)

Show stats

Bench press - with stop, close grip

60kg x 6

70kg x 6

80kg x 6 7.5kg kg up from previous personal best gymlift, set on 07.02.2012!

85kg x 6 12.5kg kg up from previous personal best gymlift, set on 07.02.2012!

90kg x 4 7.5kg kg up from previous personal best gymlift, set on 07.02.2012!

92.5kg x 2 tie of personal best gymlift, set on 24.01.2012!

95kg x 2 2.5kg kg up from previous personal best gymlift, set on 24.01.2012!

85kg x 4 2.5kg kg up from previous personal best gymlift, set on 07.02.2012!

Show stats

Deadlift - sumo

200kg x 1 20kg kg up from previous personal best gymlift, set on 14.02.2012!

Gik højere på opvarmningen og lavede et ok løft.

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Deadlift - sumo with suit

205kg x 3

Var lidt overrasket over at dragten føltes så strammere end i fredags. Den sad bedre fast på benene og sad lidt længere nede så blev lidt overrasket. 1 sæt var slet ikke godt, men 3 sæt var meget bedre, er dog stadig slet ikke god til reps i udstyr men de

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Statistics

Lifted 8190kg total distributed on 25 set and 80 reps.

Average pr.lift was 102.38kg

Show more stats

Effectivity

9.38 set per hour.

30 repetitions per hour.

Facts

2 hours and 40 minutes

Videbæk StyrkeSport

Peak

83kg

1 view

0

Ahrendsen · March 8, 2012

Squat, trøjebænkpres + support

08.03.2012 @ 16:30:13 (Updated 4 seconds ago) | Comment | Edit

Squat

120kg x 5

130kg x 5

140kg x 5 5kg kg up from previous personal best gymlift, set on 23.02.2012!

150kg x 5 15kg kg up from previous personal best gymlift, set on 23.02.2012!

OK set

140kg x 5 5kg kg up from previous personal best gymlift, set on 23.02.2012!

Blev noget ringere og tungere end settet før. Kunne mærke poweren var opbrugt.

120kg x 5

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Bench press - with shirt to board

140kg x 2 10kg kg up from previous personal best gymlift, set on 13.02.2012!

Klods 4

140kg x 2 10kg kg up from previous personal best gymlift, set on 13.02.2012!

Klods 3

140kg x 2 10kg kg up from previous personal best gymlift, set on 13.02.2012!

Klods 2

140kg x 2 10kg kg up from previous personal best gymlift, set on 13.02.2012!

Klods 2

140kg x 2 10kg kg up from previous personal best gymlift, set on 13.02.2012!

Klods 1

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Bench press - with shirt

140kg x 2 20kg kg up from previous personal best gymlift, set on 29.01.2012!

142.5kg x 1 of 2 completed reps

En ok omgang i trøjen. Første gang jeg har noget til bryst i trøjen. De faldt lidt på maven, men jeg trykkede dem forholdsvis let. Der er endnu meget at arbejde med endnu.

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Shoulders - push press front

77.5kg x 3

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Squat - good mornings

77.5kg x 3 7.5kg kg up from previous personal best gymlift, set on 23.02.2012!

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Shoulders - military press standing

30kg x 8 (Super set 1)

30kg x 8 (Super set 2)

37.5kg x 8 (Super set 3)

Bag nakke med kort stop

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Shoulders - lateral raise

7kg x 12 (Super set 1)

7kg x 12 (Super set 2)

8.5kg x 12 (Super set 3) tie of personal best gymlift, set on 25.02.2012!

Show stats

Statistics

Lifted 8267.5kg total distributed on 25 set and 121 reps.

Average pr.lift was 68.33kg

Show more stats

Effectivity

10 set per hour.

48.4 repetitions per hour.

Facts

2 hours and 30 minutes

Videbæk StyrkeSport

Grundtræning

83.5kg

1 view

0

Ahrendsen · March 10, 2012

Squat, bænkpres, dødløft

09.03.2012 @ 15:45:00 (Updated 3 seconds ago) | Comment | Edit

Squat - with stop

100kg x 5

115kg x 5

125kg x 5

115kg x 5

Show stats

Bench press - floor press

80kg x 4

85kg x 4

95kg x 3 2.5kg kg up from previous personal best gymlift, set on 24.02.2012!

100kg x 2 (Drop set 1)

70kg x 6 (Drop set 1)

100kg x 2 (Drop set 2)

70kg x 6 (Drop set 2)

Show stats

Deadlift - sumo on box

140kg x 4 (Super set 1)

140kg x 4 (Super set 2)

140kg x 4 (Super set 3)

Halvsumo

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Deadlift - wide grip with wraps eccentric down

80kg x 6 (Super set 1)

80kg x 6 (Super set 2)

80kg x 6 (Super set 3)

80kg x 6 (Super set 4)

Det var næsten snatch greb

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Statistics

Lifted 11265kg total distributed on 26 set and 115 reps.

Average pr.lift was 97.96kg

Show more stats

Effectivity

13 set per hour.

57.5 repetitions per hour.

Facts

2 hours

Videbæk StyrkeSport

Grundtræning

83.5kg

1 view

0

Fin træning. Fik taget et par billeder under squat til en artikel vedr. min tildeling af en lokal talentpris. Kom lidt senere til træning pga. en bus der ikke kom og fik ikke varmet godt nok op. Men fik kørt ovenstående og nåede at strække en smule ud og lave nogle småting. Extra support blev kørt næste dag.

Ahrendsen · March 10, 2012

Let 3-kamp + masser af bb

10.03.2012 @ 13:25:16 | Comment | Edit

Squat - with no belt

105kg x 2 (Super set 1) 5kg kg up from previous personal best gymlift, set on 25.02.2012!

105kg x 2 (Super set 2) 5kg kg up from previous personal best gymlift, set on 25.02.2012!

105kg x 2 (Super set 3) 5kg kg up from previous personal best gymlift, set on 25.02.2012!

105kg x 2 5kg kg up from previous personal best gymlift, set on 25.02.2012!

105kg x 2 (Super set 4) 5kg kg up from previous personal best gymlift, set on 25.02.2012!

105kg x 2 (Super set 5) 5kg kg up from previous personal best gymlift, set on 25.02.2012!

105kg x 2 (Super set 6) 5kg kg up from previous personal best gymlift, set on 25.02.2012!

Show stats

Legs - press

60kg x 8 (Super set 1) tie of personal best gymlift, set on 10.02.2012!

60kg x 8 (Super set 2) tie of personal best gymlift, set on 10.02.2012!

60kg x 8 (Super set 3) tie of personal best gymlift, set on 10.02.2012!

1-ben ad gangen

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Legs - extension

35kg x 8 (Super set 4)

35kg x 8 (Super set 5)

35kg x 8 (Super set 6)

1-ben ad gangen

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Bench press - with stop, wide grip

75kg x 2 (Super set 7)

75kg x 2 (Super set 8)

75kg x 2 (Super set 9)

75kg x 2 (Super set 10)

75kg x 2 (Super set 11)

75kg x 2 (Super set 12)

75kg x 2 (Super set 13)

Show stats

Inverted rowing

83kg x 8 (Super set 7) tie of personal best gymlift, set on 11.02.2012!

83kg x 8 (Super set 8) tie of personal best gymlift, set on 11.02.2012!

83kg x 8 (Super set 9) tie of personal best gymlift, set on 11.02.2012!

83kg x 8 (Super set 10) tie of personal best gymlift, set on 11.02.2012!

83kg x 8 (Super set 11) tie of personal best gymlift, set on 11.02.2012!

83kg x 8 (Super set 12) tie of personal best gymlift, set on 11.02.2012!

83kg x 8 (Super set 13) tie of personal best gymlift, set on 11.02.2012!

Show stats

Deadlift - sumo, with no belt

125kg x 2 10kg kg up from previous personal best gymlift, set on 25.02.2012!

Første 3 set var halvsumo, sidste 3 alm.

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Statistics

Lifted 11198kg total distributed on 34 set and 146 reps.

Average pr.lift was 76.7kg

Show more stats

Effectivity

13.16 set per hour.

56.52 repetitions per hour.

Facts

2 hours and 35 minutes

Videbæk StyrkeSport

Uncategorized

83kg

1 view

0

Skriver ikke support ind, men jeg kan garantere for at jeg fik kørt til den helt store guldmedalje. Af de mest nævneværdige kan siges Arnold presses, nakke i neck harness, cuban presses, bred reverse greb bænkpres, trap-3 raise, stivarmet pulldown og bent over barbell row. Udover det fik jeg varmet op som vanlig og også en smule til overkroppen/til bænkpres. Strækkede en smule ud til sidst.

Ahrendsen · March 12, 2012

Udstyrssquat, bænkpres + lidt support

12.03.2012 @ 15:20:23 | Comment | Edit

Squat

155kg x 2 5kg kg up from previous personal best gymlift, set on 02.02.2012!

Show stats

Squat - with suit

210kg x 1 of 2 completed reps

210kg x 2

235kg x 1 10kg kg up from previous personal best gymlift, set on 27.02.2012!

Startede bare rigtig skidt ud i dag. Kroppen var med, men ikke helt hovedet åbenbart. Det blev bedre, men en god omgang kan man vist ikke betragte det som.

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Bench press - with stop, wide grip

80kg x 5

87.5kg x 5

92.5kg x 5 2.5kg kg up from previous personal best gymlift, set on 23.02.2012!

97.5kg x 5 7.5kg kg up from previous personal best gymlift, set on 23.02.2012!

100kg x 5 10kg kg up from previous personal best gymlift, set on 23.02.2012!

90kg x 5 tie of personal best gymlift, set on 23.02.2012!

Umiddelbart en ganske fin omgang med ok tryk.

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Legs - lying cable curl

30kg x 10 (Super set 1) 5kg kg up from previous personal best gymlift, set on 26.01.2012!

35kg x 10 (Super set 2) 10kg kg up from previous personal best gymlift, set on 26.01.2012!

35kg x 10 (Super set 3) 10kg kg up from previous personal best gymlift, set on 26.01.2012!

40kg x 10 (Super set 4) 15kg kg up from previous personal best gymlift, set on 26.01.2012!

35kg x 10 (Super set 5) 10kg kg up from previous personal best gymlift, set on 26.01.2012!

I vores nye maskine

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Shoulders - military press seated

50kg x 5 (Super set 1) tie of personal best gymlift, set on 21.02.2012!

50kg x 5 (Super set 2) tie of personal best gymlift, set on 21.02.2012!

50kg x 5 (Super set 3) tie of personal best gymlift, set on 21.02.2012!

55kg x 5 (Super set 4) 5kg kg up from previous personal best gymlift, set on 21.02.2012!

55kg x 5 (Super set 5) 5kg kg up from previous personal best gymlift, set on 21.02.2012!

Til front og superlet.

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Statistics

Lifted 7672.5kg total distributed on 22 set and 117 reps.

Average pr.lift was 65.58kg

Show more stats

Effectivity

8 set per hour.

42.55 repetitions per hour.

Facts

2 hours and 45 minutes

Videb�k StyrkeSport

Uncategorized

83kg

1 view

0

Vanlig opvarmning og en smule til bænk. Fik ikke strukket ud, men kan være at jeg prøver lidt herhjemme. Heldigvis blev sidste sæt i squat ret god og let, så var dagen reddet. Udover træningen brugte jeg meget tid på at hjælpe hist og pist da vi var HELE 4 i squat udstyr i dag. Hæhæ.

Ahrendsen · March 13, 2012

Frontsquat, smalbænk og dragtdødløft + support

13.03.2012 @ 15:25:08 | Comment | Edit

Squat - frontsquat

115kg x 3

120kg x 3

125kg x 3 tie of personal best gymlift, set on 07.02.2012!

130kg x 3 5kg kg up from previous personal best gymlift, set on 07.02.2012!

135kg x 2 5kg kg up from previous personal best gymlift, set on 21.02.2012!

140kg x 2 10kg kg up from previous personal best gymlift, set on 21.02.2012!

150kg x 1 50kg kg up from previous personal best gymlift, set on 28.02.2012!

Sinddsygt godt tryk i dag. Gik rigtig godt og alle sæt til og med 130 kg var uden bælte.

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Bench press - with stop, close grip

85kg x 3

90kg x 3

95kg x 3 2.5kg kg up from previous personal best gymlift, set on 21.02.2012!

97.5kg x 3 5kg kg up from previous personal best gymlift, set on 21.02.2012!

100kg x 2 5kg kg up from previous personal best gymlift, set on 28.02.2012!

102.5kg x 1 2.5kg kg up from previous personal best gymlift, set on 21.02.2012!

Igen, rigtig godt tryk

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Deadlift - sumo

200kg x 2 30kg kg up from previous personal best gymlift, set on 14.02.2012!

Show stats

Deadlift - sumo with suit

210kg x 2

235kg x 1 10kg kg up from previous personal best gymlift, set on 24.02.2012!

210kg x 3 5kg kg up from previous personal best gymlift, set on 28.02.2012!

Middelmådig omgang, men fint tryk. Var veldig let, men jeg hader at køre mere end 1 rep i dødløftudstyr. 1'ern er altid bedst på alle mulige måder.

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Statistics

Lifted 5680kg total distributed on 18 set and 42 reps.

Average pr.lift was 135.24kg

Show more stats

Effectivity

6.35 set per hour.

14.82 repetitions per hour.

Facts

2 hours and 50 minutes

Videb�k StyrkeSport

Uncategorized

83kg

1 view

0

Derefter en smule småting, benspark, incline bænkpres m. håndvægte samt triceps pushdown. Kørte vanlig opv. og lidt til bænken. Strækkede meget lidt ud. FIn omgang med masser af energi og tryk.

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