jsc Posted October 14, 2016 Author Report Share Posted October 14, 2016 (edited) Farmers 2 x 60 kg x medium tur Handstand Push-ups Kv x 8, 8, 8, 8, 7 Ring pull-ups Kv x 10, 10, 10, 10, 10 Pec-deck Stakken x 18, 13, 12, 13, 13 D. Laterals 2 x 10 kg x 20, 20 Push-downs, band Grøn x 5 sæt Band bicepscurls 4 sæt af diverse øvelser Skal jeg KLART til at lave mere af. Edited October 15, 2016 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted October 15, 2016 Author Report Share Posted October 15, 2016 (edited) Bencurls 70 x 5 90 x 5 110 x 5 130 x 5 150 x 14 130 x 12 110 x 10 m hold i toppen + 2 uden 90 x 12 m hold + 3 uden Rear step sliding lunges Kv x 30/30 Kv+10 kg x 20/20, 20/20 De var gode i dag, selvom knæene var lidt cranky :) Senere hjemme Kb. Rows (2022) 56 kg x 4 x 8 Edited October 15, 2016 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted October 18, 2016 Author Report Share Posted October 18, 2016 Farmers 2 x 60 kg x medium tur Push-ups Kv x 10 Kv+20 kg x 5 Kv+40 kg x 8 Kv+35 kg x 8 Kv+30 kg x 8 Kv+25 kg x 8 Kv+20 kg x 8 Reverse rows (2022) Kv x 6, 6, 6, 6, 6 (2010) Kv x 10 Pec-deck (2011) Stakken x 10, 8 Overhead ext Stakken x 10, 8 Stakken-10 x 10, 8 Stakken-20 x 13 Maskin laterals 60 x 15, 12, 12 50 x 10 Band facepull-aparts 2 sæt Band 1-arms curls 2 sæt Quote Link to comment Share on other sites More sharing options...
jsc Posted October 20, 2016 Author Report Share Posted October 20, 2016 I går Backextensions Kv x 20, 15, 13, 11 45• Backextensions Kv x Step back sliding lunges Kv x 30/30 Kv+10 kg x 25/25, 20/20 I dag Farmers 2 x 60 kg x medium Push-ups Kv x 10 Pike Kv x 5 Handstand push-ups Kv x 8 Pikes Kv x 10, 10, 10, M. Parallel pull-ups Kv x 10, 10, 10, 10, 10 Band pull-aparts 15, 20, 20 C. Standing chest pres 8 plader x 10, 8, 6, 6 Band push-downs Grønne x 20, 15, 12 Band facepull-aparts Sort x 10, 6, 8 Band bicepscurls 3 sæt Quote Link to comment Share on other sites More sharing options...
jsc Posted October 22, 2016 Author Report Share Posted October 22, 2016 Bencurls 70 x 5 90 x 5 110 x 5 130 x 5 150 x 12, 10 130 x 12, 10 110 x 12, 10 Rear step sliding lunges Kv x 20/20 Kv+20 kg x 15/15, 15/15, 15/15 Kv+10 kg x 15/15, 15/15 Utroligt nok føltes mine lunges for tunge i forhold til at føle mine quads arbejde?? Tilbage til 20-30 reps :P Quote Link to comment Share on other sites More sharing options...
jsc Posted October 29, 2016 Author Report Share Posted October 29, 2016 Farmers 2 x 60 kg x medium tur Push-ups Kv x 10 Kv+25 kg x 7 Kv+50 kg x 10, 8, 6 Kv+25 kg x 15 Reverse rows (3022) Kv x 8, 8, 7, 6, 6, 5, Pec-deck Stakken x 11, 7, Overhead ext Stakken x 10, 10, 8 Stakken-10 x 10, 8 Maskin laterals 60 x 20, 15, 12, 10, 15 Band curls, hammer 3 sæt Quote Link to comment Share on other sites More sharing options...
jsc Posted November 1, 2016 Author Report Share Posted November 1, 2016 Farmers 2 x 60 kg x medium Push-ups Kv x 10 D. Incl. Pres 2 x 25 x 7-8 2 x 30 x 7 2 x 36 x 6 2 x 42 x 10 2 x 40 x 10 2 x 36 x 10 Skulle lige prøves. De kunne evt godt gå igen. Må vente og se, hvad skulderen siger? Smalle Pull- ups Kv x 10, 10, 10, 10, 9, 8, 7 Pec-deck Stakken x 11, 10, 9, 8 Band pull-aparts 20, 20, 20 D. Laterals 2 x 11 kg x 15, 15 2 x 10 kg x 15 2 x 9 kg x 15 Push-downs Stakken x 10, 15, 15, 15, Quote Link to comment Share on other sites More sharing options...
jsc Posted November 2, 2016 Author Report Share Posted November 2, 2016 Ligg sliding legcurls Bv x 10, 10, 10 Forskellige lunges som opvarmning Backextensions Bv x 12, 15, 13, 13, 11 Rear leg sliding lunges Kv+15 kg x 25/25 Kv+10 kg (4010+1010) x 10+5/10+5 Kv+10 kg x 20/20 Kv x 20/20, 15/15 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 7, 2016 Author Report Share Posted November 7, 2016 D. 4/11 Farmers 2 x 60 kg x medium tur Push-ups Kv x 10 Kv+25 kg x 7 Kv+50 kg x 10 Kv+40 kg x 10 Kv+30 kg x 10 Kv+20 kg x 10 Reverse rows (3022) Kv x 8, 8, 8, 8, 8 Holdt den kortere i toppen i de sidste par sæt. Overhead ext Stakken x 10, 10, 10, 10 Maskin laterals 60 x 20, 17, 14, 13 D. 7/12 Farmers 2 x 60 kg x medium Push-ups Kv x 10 Kv+20 kg x 10, 10, 10, 10, 10 Kørte m langsom eksentrisk fase og spændte i pecs både op og ned :) Smalle Pull- ups Kv x 10, 10, 10, 10, 10 Pec-deck Stakken x 10, 10, 10 K. Rows 14 x 10 15 x 10 16 x 10 M. Laterals 65 x 15, 12, 10, 10 Push-downs Stakken x 3 sæt Band pull-aparts Rød x 2 sæt Quote Link to comment Share on other sites More sharing options...
jsc Posted November 8, 2016 Author Report Share Posted November 8, 2016 Bencurls 70 x 5 90 x 5 110 x 5 130 x 10, 10, 8 110 x 10, 10 Benpres Opv 250 x 30, 25 Ingen pump, bare dumhed Så én lave perfekte front squats, og skulle liige prøve, da min bentræning har suttet på det seneste :/ Front squats på manseboatd 40 x 10, 10 50 x 10, 10, 10 Jamen halleluja. Dem kan jeg lave! :D Ved ikke hvem Manse er, men jeg fik et øjeblikkelig Man/Bro crush på ham :* Back extensions Kv x 15, 12, 10 De kørte meget bedre i dag som 4. øvelse. Onkel Troels 1 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 10, 2016 Author Report Share Posted November 10, 2016 Push-ups Kv x 10 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 9 Kv+40 kg x 9 Kv+30 kg x 9 Reverse rows Kv x 8, 8, 8, 7, 7, 7 Pec-deck Stakken x 13, 12, 10 Overhead ext, smalle Stakken x 8 Stakken-5 x 8 Stakken-10 x 15, 11 M. Laterals 65 x 20, 15, 12, 12 Rear delts 3 sæt Band curls Grøn x 12, 8 Quote Link to comment Share on other sites More sharing options...
Onkel Troels Posted November 12, 2016 Report Share Posted November 12, 2016 Vildt du stadig får trænet så meget. Er imponeret:-) jsc 1 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 13, 2016 Author Report Share Posted November 13, 2016 Kan ikke lade være ;) Bjergtrold 1 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 13, 2016 Author Report Share Posted November 13, 2016 Rear step sliding lunges Kv x 30/30, 25/25, 20/20, 15/15 Ligg. Sliding legcurls Kv x 10, 10, 10, 10, 10 En fin omgang hjemmetræning med udemærket pump :) Quote Link to comment Share on other sites More sharing options...
jsc Posted November 14, 2016 Author Report Share Posted November 14, 2016 Farmers 2 x 60 kg x medium tur Push-ups Kv x 10 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 11 PR Kv+40 kg x 8 Kv+30 kg x 8 Kv+20 kg x 10 PR i første sæt kostede reps på de øvrige ;) Pec-deck Stakken x 10, 9, Gode, solide reps Pull-ups, smalle Reverse-V Kv x 10, 10, 10, 10, 10 K. Rows smalle 16 plader x 10 15 plader x 10, 10 M. Laterals 70 x 15, 12, 10, 10 Overhead ext Stakken x 10, 10, 10, 10 Nogen dage HAR man det bare. Vægtene føltes lette og pumpet var godt :D Quote Link to comment Share on other sites More sharing options...
jsc Posted November 17, 2016 Author Report Share Posted November 17, 2016 Rear step sliding lunges Kv x 35/35, 25/25, 20/20, 20/20 Lidt hurtig morgentræning. Høje reps sucks :P :D I morgen overkrop :D Quote Link to comment Share on other sites More sharing options...
jsc Posted November 18, 2016 Author Report Share Posted November 18, 2016 Farmers 2 x 60 kg x medium tur Push-ups Kv x 10 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 8, 8, 8 Kv+25 kg x 15 K. Crossovers 6 plader x 8 Reverse rows Kv x 9, 8, 8, 8, 7 D. Laterals 2 x 12 kg x 20 2 x 11 kg x 15 2 x 10 kg x 15 Push-downs Stakken x 20, 17, 15 Var temmelig flad, da min lille bøllefrans af en søn IKKE er overbevist om, at det er blevet vintertid. Han plejer at stå op klokken fem, så nu er det klokken fire. Hver. Eneste. Dag. :P Så det var en kort træning. Quote Link to comment Share on other sites More sharing options...
jsc Posted November 19, 2016 Author Report Share Posted November 19, 2016 A1: Ligg. Bencurls 70 x 8 90 x 8 110 x 8 130 x 10, 10, 10 110 x 10, 12, 13 A2: Step back lunges Kv x 10/10, 10/10, Kv+10 kg x 10/10 Kv+20 kg x 10/10 Kv+30 kg x 10/10 En lille smule knas m knæene i de sidste to sæt. Zercher squats 20 kg x 10 40 kg x 10 50 kg x 10 60 kg x 10 Backextension Kv x 15, 13, 10 Fokuserer lidt mere på min utroligt svage lænd i den her øvelse nu. En let omgang ben. Quote Link to comment Share on other sites More sharing options...
jsc Posted November 21, 2016 Author Report Share Posted November 21, 2016 Farmers 2 x 60 kg x medium Push-ups Kv x 10 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 11 Kv+40 kg x 10 Kv+30 kg x 12 Kv+25 kg x 12 Kv+20 kg x 10 Venstre brysttilhæftning var en smule sprød, så pressede ikke citronen. Alligevel kørte de godt :D M. Parallelle Pull-ups Kv x 10, 10, 10, 10, 10, De sad godt i dag. Pec-deck Stakken x 10, 8, 6 Maskin laterals 70 x 17, 15, 12, 10, 10 Overhead ext Stakken x 12, 10, 10, 8 Band push-downs Grøn x 10, 10 Band hammercurls Lilla x 13/13, 10/10, 8/8 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 24, 2016 Author Report Share Posted November 24, 2016 Bencurls Ligg. 70 x 8 90 x 8 110 x 8 130 x 8, 8 110 x 8, 8, 8 Holdt dem et sekund i toppen. Det bliver de ikke nemmere af :P Rear step lunges Kv x 20/20 Kv+10 kg x 15/15 Kv+20 kg x 10/10 Kv+30 kg x 10/10 Kv+20 kg x 10/10 Var HELT mast i dag, så det handlede om ikke at tabe for meget terræn .. Quote Link to comment Share on other sites More sharing options...
jsc Posted November 25, 2016 Author Report Share Posted November 25, 2016 Farmers 2 x 60 kg x medium @ 2 ture Push-ups Kv x 10 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 12, 9 PR Kv+40 kg x 10, 9 Kv+25 kg x 15 Reverse rows Kv x 10, 10, 10, 9, 8, 7 De sad godt i dag. Pec-deck Stakken x 10, 8, 6 Maskin laterals 75 x 12, 12, 11, 10, 10 Push-downs Stakken x 10 Overhead ext Stakken x 10, 10, 8, 8 Stakken-10 x 12 H. Curls 2 x 15 kg x 10, 10, 10 Min telefon laver autocorrect på curls. Der er plads til forbedring. Til gengæld så jeg for første gang ever en vene på min venstre delt :D Quote Link to comment Share on other sites More sharing options...
jsc Posted November 28, 2016 Author Report Share Posted November 28, 2016 D. 27/11 2016 Sliding legcurls Kv +14 Kv+10 kg x 8, 6+3, Backward sliding lunges Kv x 10/10 Kv+10 kg x 10/10 Backwards stepning lunges Kv+10 kg x 10/10, 20/20 Kv+20 kg x 15/15, 15/15, 12/12 De er mindre irriterende for knæet pt end sliding varianten? Backextensions Kv x 10, 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 29, 2016 Author Report Share Posted November 29, 2016 Farmers 2 x 60 kg x medium tur @ 3 Prøver at øge mængden af FW under opvarmningen og ser, om det gør noget (godt)? Push-ups Kv x 10 Kv+20 kg x 5 Kv+40 kg x 5 Venstre brysttilhæftning er stadig ikke vild med for meget vægt, så prøvede at gå videre til: Dips Kv x 10, 10, 10, 8, 7 Patetisk performance, men det ser ud til, at jeg kan lave dips igen for min skulder :D Fra nu af tror jeg den hedder kun kropsvægt, eller i hvert fald mindst 20 reps i første sæt, inden vægten øges, hvis det går for skulderen de næste dage. Smalle parallelle pull-ups Kv x 10, 10, 8, 7, 7 Sm. Parallelle K. Rows 17 plader x 8,6 15 plader x 6 D. Laterals 2 x 12.5 kg x 15, 13 2 x 11 kg x 12 2 x 10 kg x 8 - højre skulder sagde blidt fra, så stoppede dér Overhead ext Stakken-20 x 8 Stakken x 13, 10, 8 + 5 push-downs Stakken-10 x 8 + 5 push-downs Band Face pull-aparts Rødt x 12, 8 D. Laterals 2 x 8 kg x 20 Quote Link to comment Share on other sites More sharing options...
jsc Posted December 3, 2016 Author Report Share Posted December 3, 2016 D. 2/12 Farmers 2 x 60 kg @ 3 runders Det virker faktisk som om, at den øgede mængde farmers walk har bedret min venstresidige golfalbue? Det kan selvf. også bare være tiden, der har gjort arbejdet ;) På minussiden tager den øgede mængde en del energi, hvilket kunne mærkes i går, hvor jeg var træt. Reverse rows Kv x 10, 10, 9, Push-ups Kv x 10 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 10, 9 Kv+40 kg x 8, 7 Pec-deck Stakken x 10, 10, 8 Maskin laterals 75 x 15, 12, 10, 9, 9 Overhead ext Stakken x 10, 10, 9, 8 Rear delt maskine 25 x 20 30 x 20 Quote Link to comment Share on other sites More sharing options...
jsc Posted December 3, 2016 Author Report Share Posted December 3, 2016 Bencurls Ligg. 70 x 8 90 x 8 110 x 10, 9, 8, 7, Holdt dem et sekund i toppen (fraset andet sæt i dropsætet). Det bliver de ikke nemmere af :P Rear step lunges Kv x 10/10, 10/10, 10/10 Kv+10 kg x 10/10 Kv+20 kg x 10/10, 10/10 Kv+25 kg x 10/10 Kv+20 kg x 10/10 Med tømmermænd :P Thorhauge 1 Quote Link to comment Share on other sites More sharing options...
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