jsc Posted August 25, 2016 Author Report Share Posted August 25, 2016 Backextensions Kv x 15, 14, 13, 12, 11 Benpres 170 x 20 270 x 15 330 x 10 370 x 20, 15, 12 Quote Link to comment Share on other sites More sharing options...
jsc Posted August 26, 2016 Author Report Share Posted August 26, 2016 Farmers 2 x 60 kg x medium tur Push-ups (301) Kv x 10 Kv+20 kg x 5 Kv+40 kg x 10 Kv+30 kg x 8 Kv+20 kg x 10 Chin 1-arms isohold Kv x 5 x 10 sek Pec-deck Stakken x 10, 8 Stakken-10 x 10 Maskin laterals 70 x 7 100 x 10 90 x 10 80 x 10 70 x 10 60 x 10 Reverse rows Kv x 9, 7, 6 Band push-downs el overheads Grønt x 10, 10, 10, 9, 6 Quote Link to comment Share on other sites More sharing options...
jsc Posted August 29, 2016 Author Report Share Posted August 29, 2016 D. 28/8 Farmers walks 2 x 60 kg x medium tur Pres opvarming Handstand push-ups Kv x 11, 9, 7, Rope pull-ups Kv x 8, 8, 8, 8, Pec-deck Stakken x 17, 13, K. Rows 21 plader (2010) x 5 22 plader x 5 17 plader x 10, 10 D. Laterals 2 x 13 kg x 12, Push-downs, smalle Stakken x 20 K. Overhead ext 60 x 15, 12, 8+3 push-downs Rear delt maskine 35 x 15, 12 Quote Link to comment Share on other sites More sharing options...
jsc Posted August 30, 2016 Author Report Share Posted August 30, 2016 (edited) Bencurls 70 x 10 90 x 10 110 x 10 130 x 13, 10 110 x 12, 10 Prøvede diverse øvelser for forlåret, men mit højre knæ var bare cranky :P Splitsquats, Benpres i tre maskiner, step-ups, hacksquats, reverse hacksquats etc. Til sidst fandt jeg ud af, at jeg kunne lave høje reps med Backwards step sliding lunge Kv x 10/10, 20/20, 15/15, 13/13, 12/12, 10/10 Tog alle sæt så tæt på failure jeg kunne, og så endte det alligevel med at være en ok træning. Det er næsten federe, at vende en potentiel fiasko til en ok træning, end "bare" at have en god træning. Så var tiden gået og jeg måtte humpe hjem :) Edited August 31, 2016 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted August 31, 2016 Author Report Share Posted August 31, 2016 Farmers 2 x 60 kg x medium tur Push-ups Kv x 10 Kv+25 kg x 5 KB+45 kg x 8 Kv+40 kg x 8 Kv+35 kg x 8 1-arms chin-up isohold Kv x 5 x 10/10 sek Pec-deck Stakken x 15, 13, 10, 8 Maskin laterals 60 x 8 100 x 10 90 x 13 80 x 15 D. Laterals 2 x 12 kg x 13 2 x 11 x 13 Band push-downs Grønt x 10, 10, 10, 8, 10 Reverse grip reverse rows Kv x 9 Kabel smalle rows 18 plader x 10, 8 God træning med godt pump Quote Link to comment Share on other sites More sharing options...
jsc Posted September 4, 2016 Author Report Share Posted September 4, 2016 Farmers 2 x 60 kg x medium tur Ring pull-ups Kv x 10, 10, 10, 8, 8 Handstand push-ups Kv x 12, 10, 8, 6 Til (nær) failure. Pec-deck Stakken x 15, 12, 10 D. Laterals 2 x 12 kg x 15, 13, 11 Rear delts 35 x 15, 15 Push-downs Stakken x 20, 20 K. Overhead extension 65 x 13, 13, 13 Quote Link to comment Share on other sites More sharing options...
jsc Posted September 5, 2016 Author Report Share Posted September 5, 2016 (edited) Backextensions Kv x 17 Kv+10 kg x 10, 10 Kv+5 kg x 10 Kv x 12 Rear step sliding lunges Kv x 20/20, 20/20, 15/15, 13/13, 12/12 Bencurls 110 x 12, 10 Edited September 5, 2016 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted September 11, 2016 Author Report Share Posted September 11, 2016 Farmers 2 x 60 kg x medium Pres opvarmning Full range handstand push-ups Kv x 3, 5, 5 Handstand push-ups Kv x 9 Push-ups Kv+20 kg x 15, 12, 10 Pull-ups Kv x 10, 10, 10, 10, 10, 10, Pec-deck, lavt sæde Stakken x 12, 10 Højt sæde Stakken x Maskin laterals 60 x 6 100 x 12 90 x 11 80 x 13 Push-downs Stakken x 20 Overhead ext Stakken-10 x 15 En uges pause i forbindelse m konference og så begravelse gør sikkert godt for noget, men FØJ det er hårdt at starte op igen :P Quote Link to comment Share on other sites More sharing options...
jsc Posted September 12, 2016 Author Report Share Posted September 12, 2016 Backextension Kv x 10 KB+10 kg x 11, 9 Kv+5 kg x 10 Kv x 13, 10 Rear step sliding lunges Kv x 20/20, 20/20, 20/20, 15/15, 13/13 Bencurls 110 x 15, 12 90 x 10+2 - Ti med pause i toppen, to uden Short, but not sweet :P Quote Link to comment Share on other sites More sharing options...
jsc Posted September 14, 2016 Author Report Share Posted September 14, 2016 Farmers 2 x 60 kg x medium Push-ups x 10 Pike PU x 5 Handstand PU x 10, 8, 6 Ring pull-up 1-arm hangs Kv x 5 x 10/10 sek Pec-deck Stakken x 18, 12, 10,9 Maskin laterals 70 x 5 100 x 12 80 x 15 D. Laterals 2 x 13 kg x 12 Reverse rows (3022) Kv x 7, 5, 5 Push-downs Stakken x 20 Overhead K. Ext Stakken-10 x 15, 13 Quote Link to comment Share on other sites More sharing options...
jsc Posted September 16, 2016 Author Report Share Posted September 16, 2016 Bencurls 70 x 5 90 x 5 110 x 5 130 x 15, 12, 10, 8 Rear step sliding lunges Kv+8 kg (kæde) x 8/8, 20/20, 15/15, 15/15 Kv x 20/20 Alt andet >>> bentræning før syv :P Quote Link to comment Share on other sites More sharing options...
jsc Posted September 17, 2016 Author Report Share Posted September 17, 2016 Farmers 2 x 60 kg x kort Push-ups Kv x 10 Kv+30kg x 15, 11 Kv+20 kg x 10 Kv+10 kg x 10 Medium parallel pull-ups (3012) Kv x 7, 6, 5, 4 Det er hårdt med to sek pause i toppen :P Reverse rows (3012) Kv x 7, 5+5 D. Laterals 2 x 12 kg x 20 2 x 11 kg x 13 2 x 10 kg x 10 2 x 9 kg x 13 Pec-deck Stakken x 10, 9, 8 Overhead ext Stakken-5 x 12, 10, 8+5 push-downs Rear mskin laterals 35 x 19 Quote Link to comment Share on other sites More sharing options...
jsc Posted September 19, 2016 Author Report Share Posted September 19, 2016 Backextension Kv x 20 KB+10 kg x 13, 10 Kv+5.5 kg x 12 Kv x 10 Rear step sliding lunges Kv x 20/20 KB+13-16? Kg x 15/15, 15/15, 12/12 Kv x 20/20 Benpres 250 x 20, 20 Quote Link to comment Share on other sites More sharing options...
jsc Posted September 21, 2016 Author Report Share Posted September 21, 2016 (edited) Farmers 2 x 60 kg Handstand push-ups Kv x 12, 8, 6 Chin isohold Kv x 5 x 10/10 sek M. Laterals 100 x 10 85 x 14 70 x 14 Pec-deck Stakken x 15 K. Stå brystpres 9 plader x 9 8 plader x 9 7 plader x 9 Push-downs Stakken x 10 Stakken+15 kg x 10 Stakken+10 kg x 10, 10 Overhead K. Ext 70 x 10 60 x 10 Smalle K. Rows 15 plader x 10, 10, 10 Rear delt maskine 40 x 12 35 x 12 Det brændte, men ingen pump. Pyt skidt, det kan ikke være lige godt hver gang :) Edited September 21, 2016 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted September 24, 2016 Author Report Share Posted September 24, 2016 Farmers 2 x 60 kg x medium Parallel pull-ups Kv x 20, 15, 12, 10, 10 Push-ups (3010) Kv x 10 Kv+25 kg x 5 Kv+40 kg x 10, 8 Kv+30 kg x 8 Kv+20 kg x 10 Pec-deck Stakken x 15, 12, 10 Maskin laterals 80 x 16, 12, 10 Overhead kabel ext 70 x 5 Stakken x 12, 12, 8 D. Laterals 2 x 10 kg x 13 M. Rear flyers 45 x 10 40 x 12 Da pump :D Quote Link to comment Share on other sites More sharing options...
jsc Posted September 25, 2016 Author Report Share Posted September 25, 2016 Back extension Kv x 20, 14, 11, 9, 7 Med 1 sek pause i toppen Rear leg sliding lunges Kv x 20/20 Kv+2 kæder x 20/20 Kv+3 kæder x 12/12 Kv x 20/20 Benpres 270 x 20, 20 Føj :P Quote Link to comment Share on other sites More sharing options...
jsc Posted September 27, 2016 Author Report Share Posted September 27, 2016 Farmers 2 x 60 kg Handstand push-ups Kv x 10, 6, 6 Chin isohold Kv x 5 x 10/10 sek Reverse rows (2012) Kv x 7, 6, 6, 5 Pec-deck Stakken x 17, 12, 10, 11 D. Laterals 2 x 13 kg x 15 2 x 12 kg x 15 2 x 11 kg x 15 Smalle push-downs Stakken x 20, 15 Overhead kabel ext, smalle Stakken x 6 Stakken-10 x 14 Rear delts flyers 40 x 20, 16 35 x 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted September 30, 2016 Author Report Share Posted September 30, 2016 Bencurls 50 x 5 70 x 5 90 x 5 110 x 5 130 x 16, 13, 11, 9 Rear step sliding lunges Kv x 20/20 Kv+1 kæde x 20/20 Kv+2 kæder x 20/20 Kv+3 kæder x 13/13 Kv x 20/20 Udemærket træning, men det bliver aldrig min favoribeskæftigelse, at træne ben tidligt :P Quote Link to comment Share on other sites More sharing options...
jsc Posted October 1, 2016 Author Report Share Posted October 1, 2016 Farmers 2 x 60 kg x kort Push-ups (3010) Kv x 10 Kv+40 kg x 8, 7, 6, 5 Medium parallel pull-ups Kv x 15, 15, 15, 14 Maskin laterals 80 x 17, 13, 10, Pec-deck Stakken x 13, 10, 9, Overhead ext Stakken x 15, 11, 9 Fik for meget vin i går. Det kan jeg ikke tåle ;o) Jeg trænger til at øge min træningsvolumen igen, men det er svært med min nuværende split. Må til at være kreativ med hjemmetræning, tror jeg. Quote Link to comment Share on other sites More sharing options...
jsc Posted October 1, 2016 Author Report Share Posted October 1, 2016 (edited) EFTERMIDDAGSTRÆNING Et forsøg på at klemme lidt mere volumen ind :) Kb. Bend over rows (2012) 48 kg x 10 56 kg x 10, 8, 6 De få kilo brændte som en gal i mine lats med to sekunders hold i toppen :D #moreisless/#megawanker Edited October 1, 2016 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted October 4, 2016 Author Report Share Posted October 4, 2016 (edited) Farmers 2 x 60 kg x medium tur Push-ups Kv x 10 Kv+25 kg x 5 Kv+50 kg x 6, 5 Kv+25 kg x 17 1-arms Chin isohold Kv x 5 x 10/10 sek Reverse rows (3012) Kv x 8, 7, 6, 6 kabel brystpres 9 plader x 11 Band push-downs Grønt x 5 x 10 D. Laterals, drop 2 x 13 kg x 15 -> 2 x 10 kg x 10 -> 2 x 8 kg x 8 Crap træning. Men det blev da gjort.. Edited October 4, 2016 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted October 5, 2016 Author Report Share Posted October 5, 2016 (edited) Bencurls 70 x 5 90 x 5 110 x 5 130 x 5 150 x 10 130 x 14, 11 110 x 12, 10 Rear leg sliding lunges Kv x 20/20 Kv+1 kæde x 20/20, 20/20, 15/15 Kv x 20/20 Av. Lårene brændte og der var intet (næsten) i knæene :D Edited October 8, 2016 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted October 8, 2016 Author Report Share Posted October 8, 2016 Farmers 2 x 60 kg x medium Push-ups x 10 Pike push-ups x 5 Handstand push-ups Kv x 13 PR, 8 Parallel pull-ups Kv+10 kg x 8, 7, 7, 6, Push-ups (3010) Kv+40 kg x 7 Kv+30 kg x 7 Kv+20 kg x 7 Pec-deck Stakken x 10, 10, Maskin laterals 70 x 18, 15, 10 Overhead K. Ext Stakken x 10, 10 Stakken-10 x 10 Stakken-20 x 20 Band facepull-aparts Sort x 8, 8 Træt træt træt. Det led træningen selvf. under. Børn er det mest katabolske, der findes :P Quote Link to comment Share on other sites More sharing options...
jsc Posted October 8, 2016 Author Report Share Posted October 8, 2016 Lidt genoprejsning oven på en pover morgentræning Kb. Bend over rows (2012) 56 kg x 10, 9, 7, 6, 6 Det brændte igen som en gal i mine lats med to sekunders hold i toppen :D Quote Link to comment Share on other sites More sharing options...
jsc Posted October 11, 2016 Author Report Share Posted October 11, 2016 Farmers 2 x 60 kg x medium tur Push-ups (3010) Kv x 10 Kv+20 kg x 5 Kv+40 kg x 10, 8 Kv+35 kg x 8 Kv+25 kg x 8 Kv+20 kg x 8 Reverse rows (2012 (+1010)) Kv x 8, 7, 6+2, 6+2, 6+2 Maskin laterals 70 x 15, 15, 13, 12, 13 Push-downs Stakken x 5 x 10 med korte pauser Overhead kabel ext Stakken x 8 Stakken-10 x 8 D. Laterals 2 x 10 kg x 20 Quote Link to comment Share on other sites More sharing options...
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