RuneB Posted July 16, 2014 Author Report Share Posted July 16, 2014 Kort opvarmning Back squat5x 20,40,60,80,90,100kgBenchpress5x 20,40,60,70,75,77,5kgDips2x15 Quote Link to comment Share on other sites More sharing options...
RuneB Posted July 19, 2014 Author Report Share Posted July 19, 2014 Barbell gymnastikBack squat5x40,60,80,100,105kgBænk5X20,40,60,70,80kgDips17128Og så en omgang rodet B som jeg skal have tænkt igennemPull down12X35kg12X45kg2X12X55kg12X55kg (smalt greb)Teknik i pendlay rows... fuck det er svært (40 og 60kg)Curls2x12X10kg2X12x8kgSeated high row12X4512X55 Quote Link to comment Share on other sites More sharing options...
RuneB Posted July 22, 2014 Author Report Share Posted July 22, 2014 Hvidovre10 min løbBarbell gymnastikBack squats5X20,40,60,80,100,2x110 (fail på 3. rep)- teknik sad der ikke lige idagBench press5X20,40,60,70Press5x20,30,40,50,52,5gik nemtBarbell curl2x12X15 kg2x12X20 kg(mest teknisk svært fordi jeg har tendens til at gøre det usymmetrisk grundet håndledet).ssFlyes1X202x20 X (håndvægt + 5 kg)2X15 X (håndvægt + 7,5)Pull ups/chin ups3333stadig håndledet der drillerikke den bedste dag Quote Link to comment Share on other sites More sharing options...
RuneB Posted July 31, 2014 Author Report Share Posted July 31, 2014 Fitness worldBS5 x 20,40,60,80,90,100Cl dl3x60,802x1x1001x1203x100Bp5x 20,40,60,70,80Chin up5x3xbwIntet fra håndledetDips3x10xbwBb curls3x10x20kgSsLat raise2x12x8kg2x12x6kgIncline curl3x15x8kg?Flyes12 x 9,12,14 kgBack extension + mave gøjl Quote Link to comment Share on other sites More sharing options...
RuneB Posted August 3, 2014 Author Report Share Posted August 3, 2014 Kort træning i Fresh fitnessFront squat20,40,605x705X75Press5X20,30,40,50,55 Quote Link to comment Share on other sites More sharing options...
RuneB Posted August 6, 2014 Author Report Share Posted August 6, 2014 D.5 Rebæk SøparkBS5x20,40,60,80,100,105BP5x20,40,60,80,82,5Dødløft3x60,801x100,120,130Pullups3x5Dips3x12 Quote Link to comment Share on other sites More sharing options...
RuneB Posted August 7, 2014 Author Report Share Posted August 7, 2014 BS 5x20,40,602x70 paused5x80,100,107BP5x20,40,60,80,85Power Clean3x40,601x70,75,80Support: ssPowerclean3x60 (paused ved knæ nedaf)SsChin ups3x6SsFlyes3x15x 12,15,17,51x15 (kort efter sidst sætHypextension20x10kg35x20kgBarbell curl1x15x20kg1x20x20kg Quote Link to comment Share on other sites More sharing options...
RuneB Posted August 12, 2014 Author Report Share Posted August 12, 2014 BP5x20,40,40,60,805X87,5 (der er til mere :D)BS5X20,40,60,80,1005X110 (lidt thoracal krumning på de fleste reps)Pcl40,60,70,5X1X80 (failure på de sidste 2)Pull ups75 (super strict) Quote Link to comment Share on other sites More sharing options...
RuneB Posted August 14, 2014 Author Report Share Posted August 14, 2014 (edited) Butchers garage. Omkring kl.12Press5x 20,30,40,501 x 55, 57, 60, 62,51x 65 fail- alt for meget volume på de høj sætte.Ik99, omkring kl.20.30FS5X20,20,40,605X80BP5x20,40,60,803 X 90Cl dl3X40,2X60, 801X110,1x1201x1301x140lidt hidsig dag.. men regner med ikke at kunne træne før tirsdag Edited August 14, 2014 by RuneB Quote Link to comment Share on other sites More sharing options...
RuneB Posted August 14, 2014 Author Report Share Posted August 14, 2014 (edited) Træning ændre sig en smule i den næste periode indtil d.1 september. Fokus er på nedstående mål som jeg alle gerne skulle ramme inden d.1: PC 85 BP 100 CL DL 145 OP 65 SQ 125 FS 100 +20 dips Dvs. flere maxtests, singles og kort trænings sessioner Edited August 14, 2014 by RuneB Quote Link to comment Share on other sites More sharing options...
RuneB Posted August 19, 2014 Author Report Share Posted August 19, 2014 Ik99bS3x5x203x40,60,801x100,105,107,5,110,115,117,5Bp5x20,40,60,3x801x901x95 (god fart, der var til 100)PCL2x20,40,601x701x801x82,5 (fail)Dips1x15Chins1x7 Quote Link to comment Share on other sites More sharing options...
RuneB Posted August 19, 2014 Author Report Share Posted August 19, 2014 Lidt planlægning: ikke gennemførtTorsdag:Morgen:FS = optil 90 (1-3 reps)Press = optil 1 X 65 kg.aftenDødløft = optil 1 X 145 kg. Forsøger med så lav volume som muligt her.lidt ekstra volume af PclDips 2 X 15Chins2 x 8Tirsdag d.26Pcl = optil 1x85 Bp = optil 1 x 100Bs optil = 1x120-125 afhængig af dagsform Dips2 x 17Chins 2 x 9-10Torsdag FS = 1 x 100Dips 1 X maxChins 1 x maxherefter en 1 uges pause, 1 uges lav intensitet. Og igang igen med ny målsætning. Formentligt samme struktur. Der har hjulpet min motivation en del med en deadline og specifik mål, så det gør jeg nok fremover. Quote Link to comment Share on other sites More sharing options...
RuneB Posted August 21, 2014 Author Report Share Posted August 21, 2014 IK99Barbell gymnastikFS2x5x203x40,601x80,90,100(De 100 kg var ikke teknisk særlige gode men med god fart)Press5x20,401x50,60,1x 65 (Fin teknik og kom op med overskud)Clean Dl3x40,60,801x100,120,135,1x 145 (Ikke særlig pænt, overraskende god fart)Pcl3x402x603x1x603x1x702x1x751x80(Godt jeg fik 80 op efter en del volume, teknik drillede lidt, har svært ved at styre første hivets hastighed)Dips1x20 (tror jeg, gik lidt rod i reps count1x19 (5 min pause imellem)Chin ups2x10 (+5 min pause imellem)- chin ups var ikk strict i den forstand at jeg ikke for skuldrende ned og tilbage som jeg plejer, men krummer i toppen) Quote Link to comment Share on other sites More sharing options...
RuneB Posted August 26, 2014 Author Report Share Posted August 26, 2014 IK99Barbell gymnastikPcl30, 40, 60, 70, 80,1X85, ikke kønt, får ikke albuerne hurtigt nok rundtBænk20,40,60,80,1X90, 1x95, 1x100BS40, 60, 80, 100, 115, 120,1X125 fail,1X125 Chin ups1x11 (stadig ikke strict) Quote Link to comment Share on other sites More sharing options...
RuneB Posted August 29, 2014 Author Report Share Posted August 29, 2014 IK99Barbell gymnastik (langt pas)Seated row2x15Flyes2x15x15kgPull down2x15Barbell curl2x15x20Incline db curl1x8x71x15x?? Quote Link to comment Share on other sites More sharing options...
RuneB Posted September 3, 2014 Author Report Share Posted September 3, 2014 FW forumBarbell gymnastikBS5x40,60,80,90,95BP5x20,40,60,70,80Chin ups (strict og med squezze i toppen)75Flyes 2x12x16kgSsBb curl2x12x20Curl, incline12x6kg20x4kgSsLateral raise1x12x8kg1x15x12kgBack extension2x12x10kgSsHangning leg raise2x12SsSeatet row (bredt greb)1x?x401x1x50Seatet rotation1x12x45kg (per side)Crunch maskine2x?x50kg Quote Link to comment Share on other sites More sharing options...
RuneB Posted September 3, 2014 Author Report Share Posted September 3, 2014 12 øvelser, lol Quote Link to comment Share on other sites More sharing options...
RuneB Posted September 6, 2014 Author Report Share Posted September 6, 2014 Mål:150 kg Squat (ATG, high bar)180 kg DL (clean DL, ikke noget styrkeløfter fusk)115 kg bænk (med pause på brystet)evt. nogen VL mål, press, FS, chin ups som jeg ikke helt ved endnu. så har jeg lidt BB mål.. hvori min biceps og bryst mangler for at det er mere symmetrisk og fedt procenten ned. Jeg vil også forsøg med nogen få sprint intervaller. Tempo runs, på de uger jeg har god tid. Primær mål her er bare at kunne holde til det. Dr. Durden 1 Quote Link to comment Share on other sites More sharing options...
RuneB Posted September 6, 2014 Author Report Share Posted September 6, 2014 Det jeg ændrer denne gang... er færre formtopning på engang. Quote Link to comment Share on other sites More sharing options...
RuneB Posted September 7, 2014 Author Report Share Posted September 7, 2014 FW forumBarbell gymnastikBS5x40,60,80,90,100BP (lange finger)5x20,40,60,70,80Chin ups (strict og med squezze i toppen)543(var totalt svag idag?..)Flyes1x12x16kgSsBb curl2x12x22,5Curl, incline2X15x6kgSsLateral raise2x15x7kgSeatet rotation2x15x45kg (per side)Incline situps2X15X10kg Quote Link to comment Share on other sites More sharing options...
RuneB Posted September 9, 2014 Author Report Share Posted September 9, 2014 Ik99, kort pasBarbell gymnastikBS5x20,40,60,85,95,105Bp5x20,40,60,70,82,5 Quote Link to comment Share on other sites More sharing options...
RuneB Posted September 11, 2014 Author Report Share Posted September 11, 2014 Ik99. Kort pasBarbell gymnastikBs5x 20,40,60,80,100,110BP, ringefinger5x 20,40,60,80Skulle kører 85 men mærkede skulderen en lille bit smuleIvrigt er alt bænk tempo 21x0 fra nu af- Quote Link to comment Share on other sites More sharing options...
RuneB Posted September 17, 2014 Author Report Share Posted September 17, 2014 Ik99Kort pasBs5X40,60,80,100,107,5,112,5 112,5 er PRBench, CG 5x20,40,50,70,80pylre lidt omkring skulderenDips12Flyes12X15kgChin ups55 Quote Link to comment Share on other sites More sharing options...
RuneB Posted September 20, 2014 Author Report Share Posted September 20, 2014 D.18 IK99BS5x20,40,60,2x802x904x2x1003x80ssBarbell curls2x15x20kgIncline curls2x12x12,5Pull down1x12x45(stack)Dips1x12fik bedre fat i brystet. skal arbejde med at bevægelsen sker i skulderen og mindre i albuen. Quote Link to comment Share on other sites More sharing options...
RuneB Posted September 21, 2014 Author Report Share Posted September 21, 2014 (edited) FW, Forum 21:00BS5x 20,40,60,5x 87,55x 107,55x 115 PR Bp5x20,40,60,80,85 ss Goodmornings3x12x40kgfik føleforstyrrelse i højre arm low bar grebet. Tror jeg skal i gang med noget mere ryg træning!Press12x40kg10x40kg (fik føleforstyrrelse, mistede krafter i hånden.. smart. ss Goodmornings2x12x40kg Chestsupported Rownogen opvarmnings sæt10x80kg10x85kgsslidt mave gøjlPress12x40kg (nu uden føleforstyrrelser)Barbell curl10x2510x27,5 Edited September 21, 2014 by RuneB Quote Link to comment Share on other sites More sharing options...
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