jsc Posted January 12, 2017 Author Report Share Posted January 12, 2017 D. 10/1 Farmers 2 x 60 kg x medium 68+70 kg x medium Push-ups Kv x 10 Kv+25 kg x 10 Smalle parallelt greb pull-ups Kv x 10, 10, 10, 10, 9, 8 K. Rows (3011) 15 plader x 8 14 plader x 7 13 plader x 8 12 plader x 8 Dips Kv x 15, 13, 11, 9 D. Laterals 2 x 12 kg x 15, 12 2 x 11 kg x 12 D. 11/1 Body Bike Opvarmning 3 intervaller a 1 min m 2 min pause De bed virkelig og der var nada overskud til yderligere sæt. D. 12/1 Farmers 2 x 60 kg x kort 68+70 kg x 2 x medium tur Push-ups Kv x 10 Kv+25 kg Pec-deck Stakken x 8 Stakken+10 kg x 12, 10 Stakken x 6 Reverse grip rack pull-ups->row Kv x 6, 6, 6 Den virkede som en god ide på papiret. Skal lige se, om den kan mærkes? Reverse rows Kv x 8, 8 Maskin laterals 85 x 15, 12, 10, 9, 8 Overhead ext Stakken x 15, 12, 7(?) Stakken-10 x 10, 13 Quote Link to comment Share on other sites More sharing options...
jsc Posted January 15, 2017 Author Report Share Posted January 15, 2017 Bencurls 70 x 8 90 x 8 110 x 8 130 x 8 150 x 9 130 x 13 110 x 15, 15 Forward lean Rear step lunges Kv x 10 +10 kg x 10, 10 +20 kg x 10, 10, 10 Backextension m hold i top Kv x 10, 8 Fesen træning, og da vi holder fødselsdag i dag for den fireårige, skulle der mere til. Derfor snuppede jeg lidt træning til middag med Body Bike Opv + 3 x 1 min intervaller m 2 min pause Quote Link to comment Share on other sites More sharing options...
jsc Posted January 16, 2017 Author Report Share Posted January 16, 2017 Farmers walks 2 x 60 kg x 3 x medium tur Push-ups Kv x 10 Kv+20 kg x 5 Kv+40 kg x Kv+50 kg x 8 Kv+40 kg x 10, Kv+40 kg x 8 ->+20 kg x 6 -> Kv x 4 dropsæt Dips Kv x 10 Nope Pec-deck Stakken+10 kg x 10, 8 Stakken x 8 Maskin laterals 60 @ 6 90 x 12, 12, 10, 8-> 75 x 4 -> 60 x 3 Overhead ext (+push-downs) Stakken @ 10, 10, 8+4 Stakken-10 kg x 10+4 Reverse grip Reverse rows Kv x 10, 9, 8, 7, 6 Quote Link to comment Share on other sites More sharing options...
jsc Posted January 19, 2017 Author Report Share Posted January 19, 2017 Farmers 2 x 60 kg x medium tur 68+70 kg x medium tur Push-ups Kv x 10 +25 kg x 10 +50 kg x 10, 10 M. Parallel pull-ups Kv x 10, 10, 10, 10, 9, 8, 7 K. Rows 15 plader x 12, 10, 10, 10 Stå. D. Pres 2 x 20 kg x 6 2 x 25 kg x 6 2 x 30 kg x 6 2 x 36 kg x 6 Dips Kv x 13, 11, 10, 10, 8 Maskin laterals 90 x 15, 11, 8->75x4->60x4 Quote Link to comment Share on other sites More sharing options...
jsc Posted January 21, 2017 Author Report Share Posted January 21, 2017 D. 20/1 Body Bike Opv + 3 x 1 min intervaller m 2 min pause D. 21/1 Bencurls 90 x 8 110 x 8 130 x 8 150 x 10 130 x 14 110 x 15, 15 BSS Kv x 10 +10 kg x 10/10, 10/10, 10/10 Øv jeg er blevet slap i dem her. Men de sad dog godt :) Backextension m hold i top Kv x 8, 8, 8, 8 Quote Link to comment Share on other sites More sharing options...
jsc Posted January 24, 2017 Author Report Share Posted January 24, 2017 D. 23/1 A1: Farmers 2 x 60 kg x 40 sek. Ture A2: Push-ups BW x 10 +25 kg x 10 B2: push-ups +50 kg x 8, 8, 6 +40 kg x 8 +25 kg x 9 B2: Reverse grip inverted rows BW x 8, 8, 8, 8, 8 C: Pec-deck Stakken x 13, 11, 9 D: Machine laterals 95 x 12, 10 85 x 10 80 x 10 Cable Overhead ext Stakken x 10, 10, 9, 8 D. 24/1 Body-Bike Opvarmning Intervaller: 5 x 1 min med 2 min pauser Quote Link to comment Share on other sites More sharing options...
jsc Posted January 28, 2017 Author Report Share Posted January 28, 2017 Farmers 2 x 60 kg x medium tur Push-ups Kv x 10 +25 kg x 10 +50 kg x Narrow parallelle Pull-ups Kv x 10, 10, 10, 9, 8, 7, 7 K. Rows 15 plader x 12, 12, 12, 12 D. Stå pres 2 x 20 kg x 6 2 x 26 kg x 6 2 x 32 kg x 6 2 x 38 kg x 6 Dips Kv x 15, 13, 11, 9, 10 Machine laterals 100 x 12 90 x 10 80 x 12 Quote Link to comment Share on other sites More sharing options...
jsc Posted February 1, 2017 Author Report Share Posted February 1, 2017 Farmers 2 x 60 kg x 40 sec 68+70 kg x 40 sec Kv x 10 Kv+25 kg x 10 Kv+40 kg x 10, 10, 8, 6, 6 Inverse rows Kv x 8, 8, 8, 8, 6, 8 Pec-deck Stakken+10 kg x 10, 8 Stakken x 8 - lidt i venstre bryst Maskin laterals 100 x 13 90 x 12 80 x 11, 10, 10 Overhead ext Stakken x 10, 10, 10, 8 ->4->3 Quote Link to comment Share on other sites More sharing options...
jsc Posted February 4, 2017 Author Report Share Posted February 4, 2017 Bencurls 90 x 8 110 x 8 130 x 8 150 x 8, 8, 8 130 x 15 110 x 15 BSS Kv x 10/10 Kv+10 kg x 4 x 10/10 Backextensions Kv+10 kg x 5 x 6 Aften Body-Bike Opv Intervaller 5 x 30 sek m 1, 1.30, 2 og 2.30 min pause Quote Link to comment Share on other sites More sharing options...
jsc Posted February 5, 2017 Author Report Share Posted February 5, 2017 A1: Farmers 2 x 60 kg x medium tur 68+70 kg x medium tur A2: Push-ups Kv x 10 Kv+25 kg x 10 B1: Dips Kv x 15, 14, 12, 10, 9, 10 B2: Pull-ups Kv x 10, 10, 8, 7, 7, 7, 6 Jeg er nok lidt overreached i dem her? Alternativt kunne jeg være lidt tungere end vanligt? Eller bare træt, fed og ringe :P Maskin laterals 100 x 10, 10, 10, 10, 10 Overhead ext Stakken x 10, 10, 9, 8, 7+drop Pec-deck Stakken x 15, 11 Quote Link to comment Share on other sites More sharing options...
jsc Posted February 7, 2017 Author Report Share Posted February 7, 2017 HIIT for qudz Body-Bike Opvarmning Intervaller 5 x 30 sek m 60, 90, 120, 150 sek pause Gustent, men tiltrængt efter en alt for lang på den flade arbejdsdag. Lige for at få justeret metabolismen og som sovepille. Quote Link to comment Share on other sites More sharing options...
jsc Posted February 8, 2017 Author Report Share Posted February 8, 2017 Farmers 2 x 60 kg x medium tur (40 sek) 68 + 70 kg x medium tur Push-ups Kv x 10 Kv+20 kg x 10 Kv+30 kg x 10, 10, 10 Inverse rows Kv x 10, 10, 8, 8 Pec-deck (3022) Stakken x 10, 8 Maskin laterals (3011) 80 x 3 x 10 Overhead ext Stakken x 10, 10, 9 Band pull-aparts Rød x 20, 20 Tid til deload. Startede i dag. Quote Link to comment Share on other sites More sharing options...
jsc Posted February 10, 2017 Author Report Share Posted February 10, 2017 Bencurls 90 x 8 110 x 8 130 x 8 150 x 8, 8, 8 BSS (4020) Kv x 10/10 Kv+10 kg x 10/10, 10/10, 10/10, 10/10 Mindre bøvl med knæene og mere stress på mullerne med laangsom (for mig) excentrisk fase. Backextension Kv x 6 Kv+10 kg x 6, 6 Quote Link to comment Share on other sites More sharing options...
jsc Posted February 11, 2017 Author Report Share Posted February 11, 2017 Farmers 2 x 60 kg x 2 x medium tur Push-ups Kv x 10 Kv+25 kg x 10, 10 Pull-ups, mediumparallelt greb Kv x 10, 10, 10, 10 Dips Kv x 10 Kv+5 kg x 10, 10, 10 Band pull-aparts Sort x 3 x 10 Band push-downs Grøn x 3 x 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted February 15, 2017 Author Report Share Posted February 15, 2017 Farmers 68 + 70 kg x medium tur Push-ups Kv x 10 Kv+20 kg x 10, 10, 10, 10, 10 Inverse rows Kv x 10, 10, 10, 10, 8, 8, 8 Pec-deck (3011) Stakken x 10, 9, 8 Maskin laterals 80 x 10, 10, 10, 10, 10 Overhead ext Stakken x 10, 10, 9, 8, 8 Quote Link to comment Share on other sites More sharing options...
jsc Posted February 16, 2017 Author Report Share Posted February 16, 2017 Bencurls 90 x 8 110 x 8 130 x 8 150 x 8 130 x 8, 8, 8, 8 Havde det ikke i benene, at træne bencurls tungt i dag. BSS (4020) Kv x 15/15 Kv+10 kg x 12/12, 12/12, 12/12 Var heelt ristet :P Backextension Kv x 6 Kv+10 kg x 6, 6, 6, 6 Godt pump i rygstrækkerne :) En halvringe træning, fraset rygstrækkerne. Har lige været syg med influenza og sover for lidt oveni. Det skal nok blive bedre. Quote Link to comment Share on other sites More sharing options...
jsc Posted February 19, 2017 Author Report Share Posted February 19, 2017 HIIT for qudz Body-Bike Opvarmning ca 10 min Intervaller 5 x 30 sek med 2 min pause Gustent, men tiltrængt efter en alt for lang arbejdsdag på rumpetten. Lige for at få justeret metabolismen og som sovepille. Benene var gode, men det gør bare det hele værre, når vi snakker HIIT ;P Quote Link to comment Share on other sites More sharing options...
jsc Posted February 20, 2017 Author Report Share Posted February 20, 2017 ), 68+70 kg medium tur Push-ups Kv x 10 Kv+25 kg x 10 Kv+50 kg x 10 Dips Kv+10 kg x 3 x 10 Chin-ups Kv x 4 x 10 Overhead ext Stakken x 10 Stakken+10 x 8 Stakken x 12 D. Laterals 2 x 13 kg x 15, 15 2 x 12 kg x 15 Push-downs Stakken x 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted February 23, 2017 Author Report Share Posted February 23, 2017 HIIT for qudz Body-Bike Opvarmning ca 10 min Intervaller 5 x 30 sek med 2 min pause RDL (3020) 48 kg x 12 56 kg x 5 øv ha i låret :/ En nær fiber i venstre baglår var kronen på værket på en mildest talt l.... dag, med monstrøst meget arbejde, der forhindrede træning i OBBC og en flækket tand. Det første er glemt i næste uge, det sidste knapt så meget. Øv øv. Quote Link to comment Share on other sites More sharing options...
jsc Posted February 24, 2017 Author Report Share Posted February 24, 2017 Farmers 68+70 kg x 2 x medium tur Push-ups Kv x 10 Kv+20 kg x 5 Kv+40 kg x 10, 10, 8, 8 drop til 20 kg x 3 Inverse rows (3210) Kv x 5 Kv+10 kg x 5, 5, 5 Kv x 5, 5 Pec-deck (3110) Stakken x 8, 6, 6 Overhead ext Stakken+10 kg x 8, 8, 8, 6 drop -15 x 3 drop -30 x 4 Maskin laterals 100 x 10, 10, 8, drop 80 x 3 drop 60 x 4 Maskin Rear laterals 30 x 20, 20 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 4, 2017 Author Report Share Posted March 4, 2017 D. 3/3 Farmers 68+70 kg medium tur Push-ups Kv x 10 Kv+20 kg x 10 Kv+30 kg x 10, 10, 9, 9, 8 Inverse rows Kv x 8, 8, 8, 8, 8, 7, Pec-deck Stakken x 10, 10 Maskin laterals Stakken x 10, 10, 10, 8, 8 Overhead ext Stakken x 5 Stakken+10 x 7 Stakken x 10, 8, 8+60x4 Maskin Rear laterals 30 x 20, 20, 20 D. 4/3 Bencurls 90 x 10 110 x 10 130 x 10 150 x 10 130 x 12 110 x 15 BSS Kv x 20/20, 20/20, 20/20 Backextensions Kv+10 kg x 10, 10, 9 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 6, 2017 Author Report Share Posted March 6, 2017 A1: Farmers walks 68+70 kg x 2 rounds @ ~ 40 sek A2: Push-ups BW x 10 BW+25 kg x 10 B1: Dips BW x 12, 12, 12, 12, 12, 12 B2: Narrow parallel pull-ups BW x 8, 8, 8, 8, 8, 7, 7 Db. Laterals 2 x 10 kg x 5 2 x 13 kg x 20 2 x 12 kg x 17 2 x 11 kg x 15 Machine Rear laterals 30 x 20 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 12, 2017 Author Report Share Posted March 12, 2017 D. 9/3 A1: Farmers 68+70 kg @ 2 x ~ 40 seconds A2: Push-ups Bw x 10 Bw+20 kg x 5 B1: Bw+40 kg x 5 Bw+50 kg x 10 Bw+40 kg x 9 Bw+30 kg x 10 B2: Inverse rows Bw x 9, 8, 8, 8 C: Peck-deck The stack x 12, 8 D: Machine laterals The stack x 12, 10, 9 E: Cable straight arm pull-downs The stack x 8 Waiting to do the overhead extension. Not too shabby. F: Overhead cable ext The stack x 15, 9, 5 Far too short test intervals, but awesome pump :D Rear delt machine laterals 30 x 20, 20, 20 D. 10/3 Ligg. Bencurls 90 x 10 110 x 10 130 x 10 150 x 10 130 x 13 110 x 12, 12 BSS Kv x 20/20, 20/20, 15/15, 15/15 Backextensions Kv+10 kg x 8, 8, 8 De bed i dag, så stoppede hér :) D. 12/3 A1: Farmers walks 68+70 kg x 1 medium tur A2: Push-ups BW x 10 BW+25 kg x 10 B1: Dips BW+10 kg x 7 x 10 reps B2: Chin-ups Kv x 8, 8, 8, 8, 8, 8, 7, 7 Db. Laterals 2 x 10 kg x 5 2 x 14 kg x 15 2 x 13 kg x 15 2 x 12 kg x 15 2 x 11 kg x 15 Overhead cable ext Stakken x 15, 12, 8 Machine Rear laterals 35 x 15, 15 30 x 20 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 21, 2017 Author Report Share Posted March 21, 2017 D. 20/3 A1: Farmers walks 68+70 kg x 1 medium tur A2: Push-ups BW x 10 BW+25 kg x 10 B1: Ring Dips BW x 15, 13, 10, 10, 9 B2: Ring Chin-ups Kv x 10, 10, 8, 7, 7 Db. Laterals 2 x 10 kg x 5 2 x 15 kg x 15 2 x 14 kg x 14 2 x 13 kg x 13 2 x 12 kg x 12 Machine Rear laterals 40 x 15 + drop sæt m 35, 30 D. 21/3 Ligg. Bencurls 90 x 10 110 x 10 130 x 10 150 x 10 130 x 10, 10 110 x 10, 10 BSS x 20/20, 20/20, 20/20 Da burn :P Backextensions +10 kg x 8, 8, 8, 8 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 23, 2017 Author Report Share Posted March 23, 2017 D. 20/3 A1: Farmers walks 68+70 kg x 1 medium tur 78+80 kg x failure A2: Push-ups BW x 10 BW+25 kg x 10 BW+50 kg x 8, 8, 8 BW+40 kg x 8, 8 B2: Inverse rows Kv x 8, 8, 8, 7, 7 Pec-deck Stakken x 10, 11, 10 Maskin laterals Stakken x 5 x 10 Overhead extensions Stakken x 10, 10, 8 Straight arm pull-downs Stakken x 10,5 Machine Rear laterals 40 x 15 + drop sæt Quote Link to comment Share on other sites More sharing options...
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