jsc Posted April 18, 2016 Author Report Share Posted April 18, 2016 Hip Thrusts Hip thrusts 60 kg x 5 100 kg x 4 140 kg x 3 180 kg x 2 220 kg x 8, 7+20 sek isohold Bencurls 110+2 skiver x 10 130+2 skiver x 10 150+2 skiver x 6 DB. RDL (3010) 2x50 kg x 10, 10, 10 Mega træt i dag efter 6 dage på konference. Så det blev til en ren bagkæde-dag. Er altid træt og rusten efter længere pause og i dag var for at få løbet træningen i gang ugen. Quote Link to comment Share on other sites More sharing options...
jsc Posted April 18, 2016 Author Report Share Posted April 18, 2016 På 16. april 2016 at 18:37 , TRS skrev: Fullbody FTW! Splits FTW :D Quote Link to comment Share on other sites More sharing options...
jsc Posted April 19, 2016 Author Report Share Posted April 19, 2016 Farmers 68 + 70 kg x kort tur Push-ups Kv+25 kg x 15 Kv+30 kg x 10 Kv+35 kg x 8 Medium para. Pull-ups Kv x 10, 9, 8 Maskin dips Stakken x 10, 9, 8 K. Rows (3110) 16 plader x 8, 7, 6 Maskin laterals 80 x 12, 9, (6 -> D. laterals 7kg x 7) Pec-deck Stakken x 8, 7, 6 Band facepull-aparts 3 sæt Quote Link to comment Share on other sites More sharing options...
jsc Posted April 20, 2016 Author Report Share Posted April 20, 2016 Hip Thrusts Hip thrusts 60 kg x 5 100 kg x 4 140 kg x 3 180 kg x 2 220 kg x 5 x 10 sek isohold m 1 min pause Bencurls 110 x 20, 13 Braised Bulgarian splitsquats Kv+15 kg x 15/15 Kv+20 kg x 12/12 Kv+25 kg x 10/10 Kv+30 kg x 8/8 Quote Link to comment Share on other sites More sharing options...
jsc Posted April 24, 2016 Author Report Share Posted April 24, 2016 D. 22/4 Farmers 68+70 kg @ lang tur Rope Pull-ups Kv x 10, 9, 8, 7 Handstand Kv x 8, 7, 6 Maskin dips Stakken x 15, 12, 10, 9 K. Rows 20 plader x 5 18 plader x 5 16 plader x 5, 5 Maskin laterals 80 x 12, 9 70 x 10 Band push-downs 5 sæt Pec-deck Stakken x 10, 8 Face Pull-aparts 3 sæt I dag Hip thrusts 60 kg x 5 100 kg x 4 140 kg x 3 180 kg x 2 220 kg x 2 240 kg x 5 x 10 sek isohold i toppen m 2 min pause Bencurls 110+1 ekstra lille skive x 15, 15, 12, 10 Db. RDL 100 kg x 10, 10, 10, 10 Ville gerne have haft noget forlår, men kunne ikke nå det. Kunne dog mærke, at det ville passe fint ind efter de stivbenede DL. Energien dykker efter hip thrusts, men efter de to mindre hårde baglårsøvelser er den oppe igen. Vil gerne prioritere baglår/bagkæde af æstetiske årsager, så det vil være en fin rækkefølge :) Quote Link to comment Share on other sites More sharing options...
jsc Posted April 25, 2016 Author Report Share Posted April 25, 2016 Farmers 68+70 kg @ lang tur Push-ups Kv+25 kg x 15 Kv+35 kg x 10 Kv+45 kg x 6 -> kv+25 kg x 5 dropsæt Chin-ups Kv x 10, 10, 7, 6, 7 Dips maskine Stakken x 8, 8, 8 Pec-deck Stakken x 12, 9 Maskin laterals 80 x 12, 10, 8 + D. Laterals 7 kg x 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted April 28, 2016 Author Report Share Posted April 28, 2016 Hip thrusts 60 kg x 5 100 kg x 4 140 kg x 3 180 kg x 2 220 kg x 2 260 kg x 1 220 kg x 8 + 30 sek isohold 180 kg x 10 + 20 sek isohold Quote Link to comment Share on other sites More sharing options...
jsc Posted April 29, 2016 Author Report Share Posted April 29, 2016 Farmers 68+70 kg x kort tur A1: Push-ups Kv+15 kg x 15 Kv+20 kg x 12 Kv+25 kg x 10 Kv+30 kg x 8 Kv+40 kg x 6 A2: Parallel Pull-ups Kv x 15, 12, 10, 8, 7 B: Pec-deck Stakken x 10, 8, 6 C1: K. Rows 15 plader x 10, 10, 8, C2: Maskin dips Stakken x 13, 11, 9 Maskin laterals 80 kg x 12, 12, 12 Band facefull-aparts 3 sæt Band push-downs 3 sæt Quote Link to comment Share on other sites More sharing options...
jsc Posted May 2, 2016 Author Report Share Posted May 2, 2016 Hip thrusts 140 kg x 15 160 kg x 12 180 kg x 10 200 kg x 8 Det var SÅ meget bedre for knæene, gav et episk pump i asen og var HÅRDT ;P Bencurls 110+1 Skive x 20, 13, 10 DA PUUMP Db. RDL 2 x 30 kg x 10 2 x 40 kg x 10 2 x 50 kg x 10, 10, 10 Benpres 170 kg x 10 270 kg x 10 370 kg x 20 350 kg x 15 310 kg x 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 3, 2016 Author Report Share Posted May 3, 2016 Suitcase carries 80 kg x 1/2 tur til platform/hånd Push-ups Kv+15 kg x 20 Kv+20 kg x 15 Kv+25 kg x 10 Rope Pull-ups Kv x 8, 8, 8, 7 Maskin dips Stakken x 7, 13, 10, 10 Smith bend Rows +40 kg x 5 No Kabel Rows, medium parallelt greb 15 plader x 10 14 plader x 10 13 plader x 10 D. Laterals 12 kg x 20 11 kg x 12 10 kg x 12 9 kg x 10 8 kg x 12 De sidste reps i hvert sæt nåede ikke helt op, men partials rock i Laterals :D Bands push-downs 3 sæt Face Pull-aparts 2 sæt Quote Link to comment Share on other sites More sharing options...
jsc Posted May 6, 2016 Author Report Share Posted May 6, 2016 Hip thrusts 60 kg x 10 100 kg x 8 140 kg x 6 180 kg x 4 220 kg x 2 260 kg x 5 x 10 sek isohold Db. RDL constant tension 2 x 30 kg x 10 2 x 40 kg x 10 2 x 50 kg x 10 2 x 60 kg x 10, 10 Så orkede jeg ikke mere. Forlåret får tæsk næste benpas /_O_\ Quote Link to comment Share on other sites More sharing options...
jsc Posted May 8, 2016 Author Report Share Posted May 8, 2016 (edited) Farmers 68 + 70 kg x kort tur D. Flade Pres 25 kg x 5 30 kg x 5 35 kg x 5 40 kg x 5 44 kg x 14, 10, 8 Brede Rope Pull-ups Kv x 10, 10, 10, 10 Maskin Laterals 80 kg x 15, 13, 13, K. Rows 20 plader x 5 18 plader x 8 16 plader x 10 Pec-deck Stakken x 12, 9 Band push-downs Lilla løs x 20, Lilla strammere x 15 Lilla stram x 15 + drop sæt Godt pump Edited May 8, 2016 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted May 9, 2016 Author Report Share Posted May 9, 2016 Hip thrusts 60 kg x 5 100 kg x 5 140 kg x 5 180 kg x 5 220 kg x 5 260 kg x 5 180 kg x 13 Bencurls 110+2 x 15, 12, 10, 8 Benpres 190 x 10 290 x 10 390 x 20 310 x 20 Har fejret min svigermors 70 års fødselsdag i dag, så min pre-workout var bobler og rødvin. Ikke optimalt, men har vagt i morgen, så det er som det er :) Quote Link to comment Share on other sites More sharing options...
jsc Posted May 11, 2016 Author Report Share Posted May 11, 2016 Farmers 68 + 70 kg x kort tur Push-ups Kv x 10 Kv+20 kg x 19, 12, 12 Medium parallel Pull-ups Kv x 15, 13, 10, 10, 8 Dips Kv x 10, 10 Band push-downs Grøn x 9, 8, 8 Rope reverse Rows (2110) Kv x 10, 6 Pec-deck Stakken x 12, 10 Maskin laterals 80 kg x 15, 13, 10 Band facepull-aparts Sort x 2 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 12, 2016 Author Report Share Posted May 12, 2016 Hip thrusts 120 kg x 10 160 kg x 10 200 kg x 10 Bencurls 130 x 10 150 x 9 Db. RDL 2 x 30 kg x 10 2 x 40 kg x 10 2 x 50 kg x 10 2 x 60 kg x 10 Det skulle gå stærkt i dag, da jeg kun havde 25 min. Desuden skal jeg til at tage en måned med lavere volumen, så det kunne jeg passende begynde på i dag :) Quote Link to comment Share on other sites More sharing options...
jsc Posted May 14, 2016 Author Report Share Posted May 14, 2016 Farmers 68 + 70 kg @ Db. Bænkpres 25 kg x 5 30 kg x 5 36 kg x 5 42 kg x 5 46 kg x 14 Brede rope Pull-ups Kv x 5 Kv+10 kg x 5, 5 Pec-deck Stakken x 10 Brystet var ØMT i dag Cable Rows 20 plader x 5, 5 Maskin laterals 85 kg x 15 Band push-downs Lilla x 10 Grønt x 10+10 Band facepull-aparts Sort x 11 Første overkropsdag m lav volumen. Jeg var træt, så det passede mig fint ;o) Var løbet tør for kridt, og det savnede jeg voldsomt. Quote Link to comment Share on other sites More sharing options...
jsc Posted May 15, 2016 Author Report Share Posted May 15, 2016 Hip thrusts 120 kg x 10 170 kg x 10 210 kg x 10 Bencurls 110 x 10 150 x 10 Benpres 210 x 10 310 x 10 410 x 20 Hårdt Det var lav volumen for forlåret :D Quote Link to comment Share on other sites More sharing options...
jsc Posted May 15, 2016 Author Report Share Posted May 15, 2016 HIIT Body-Bike Opvarmning 6 intervaller a 15 sek m 45 sek pause Kort og intenst. Bjergtrold 1 Quote Link to comment Share on other sites More sharing options...
Bjergtrold Posted May 15, 2016 Report Share Posted May 15, 2016 3 timer siden, jsc skrev: HIIT Body-Bike Opvarmning 6 intervaller a 15 sek m 45 sek pause Kort og intenst. Cardio trold jsc 1 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 17, 2016 Author Report Share Posted May 17, 2016 På 15. maj 2016 at 17:27 , Bjergtrold skrev: Cardio trold Totalt Farmers 68 + 70 kg @ kort Push-ups Kv x 10 Pike Kv x 5 Mellem bænke Kv x 4, Push-up Kv+20 kg x 5 Kv+40 kg x 10 Parallel Pull-ups Kv x 5 Kv+20 kg x 5, 5, 5 Dips Kv x D. Rows 50 kg x Pec-deck Stakken x 12 Maskin laterals + D. Latetals 90 kg x 12 K. Rows 20 plader x 8 Push-downs Grøn band x 8+8 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 18, 2016 Author Report Share Posted May 18, 2016 Hip thrusts 120 kg x 10 220 kg x 9 Bencurls 110 kg x 10 150+1 x 5 D. RDL 30 kg x 10 40 kg x 10 50 kg x 15 Db. BSS Kv x 10 Kv+20 kg x 5/5 Kv+40 kg x 10/10 Kort. Quote Link to comment Share on other sites More sharing options...
jsc Posted May 21, 2016 Author Report Share Posted May 21, 2016 (edited) Farmers 68 kg + 70 kg & langs racket Pec-deck Stakken x 12, 10 Stakken-2 x 8 Da burn :D Push-ups Kv+20 x 12 Kv+25 kg x 10 Kv+30 kg x 8 Alle sæt til i hvert fald nær failure. Brede parallelle Pull-ups Kv x 5, 5, 5, 5, 5, 5, 5, 5, 5, 5 Maskin laterals 80 x 12, 11, 9 Band Facepull-aparts Lilla x 10, 9, 8 Band push-downs Grøn x 12, 8+3, 8+3 Prøver at øge spændingen for hvert sæt. Smalle K. Rows 20 plader x 5, 5 Maskin dips Stakken x 8 Siddende maskin skulderpres 50 x 12 55 x 10 60 x 8 Edited May 21, 2016 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted May 23, 2016 Author Report Share Posted May 23, 2016 Hip thrusts 60 kg x 5 100 kg x 5 140 kg x 5 180 kg x 5 220 kg x 5 260 kg x 5https://m.youtube.com/watch?v=cxZe_plxaMg Bencurls 110 x 10, 10, 10 Braised BSS +20 kg x 12/12, 12/12, 10/10, 8/8 Godt pump i disse i dag, så snuppede lige et sæt til :) De er min ynglingshadeøvelse for quads. Ingen anden øvelse giver samme pump og det uden slid på knæ eller lænd. Kun lunger, kredsløb og laktat-bufferevne er udfordrede ;P #leastmode Bjergtrold 1 Quote Link to comment Share on other sites More sharing options...
Bjergtrold Posted May 23, 2016 Report Share Posted May 23, 2016 34 minutter siden, jsc skrev: Hip thrusts 60 kg x 5 100 kg x 5 140 kg x 5 180 kg x 5 220 kg x 5 260 kg x 5https://m.youtube.com/watch?v=cxZe_plxaMg Bencurls 110 x 10, 10, 10 Braised BSS +20 kg x 12/12, 12/12, 10/10, 8/8 Godt pump i disse i dag, så snuppede lige et sæt til :) De er min ynglingshadeøvelse for quads. Ingen anden øvelse giver samme pump og det uden slid på knæ eller lænd. Kun lunger, kredsløb og laktat-bufferevne er udfordrede ;P #leastmode OMG det er en voldsom video - godt nok mange vægtskiver... jsc 1 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 23, 2016 Author Report Share Posted May 23, 2016 9 timer siden, Bjergtrold skrev: OMG det er en voldsom video - godt nok mange vægtskiver... Jeg kommer aldrig til at løfte så meget i nogen anden øvelse = total ynglings favoritøvelse Bjergtrold 1 Quote Link to comment Share on other sites More sharing options...
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