jsc Posted March 27, 2017 Author Report Share Posted March 27, 2017 A1: Farmers walks 68+70 kg x 2 medium ture A2: Push-ups BW x 10 BW+25 kg x 10 Dips Bw x 10 Bw+10 kg x 5 sæt x 10 Bw x 10 N. Grip. Pull-ups Bw x 7 sæt x 8 D. Laterals 15 x 10 14 x 15 13 x 15 Machine Rear laterals 40 x 15, 15 35 x 20 Quote Link to comment Share on other sites More sharing options...
jsc Posted March 28, 2017 Author Report Share Posted March 28, 2017 Ligg. Bencurls 90 x 10 110 x 10 130 x 10 150 x 10, 10 130 x 10, 10, (10) BSS Kv x 20/20, 20/20, 20/20 Backextensions Kv+10 kg x 10, 10, 10, 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted April 1, 2017 Author Report Share Posted April 1, 2017 D. 30/3 A1: Farmers walks 68+70 kg x 2 medium ture. A2: Push-ups BW x 10 BW+25 kg x 10 Ring Dips Bw x 6 x 12 reps Inverse rows (3021) Bw x 6 x 8 reps M. Laterals 80 x 15, 15, 15 Overhead C. ext Stakken x 5 Stakken+10 kg x 10 Stakken x 12 Stakken x 10 + push-downs x 6 Machine Rear laterals 40 x 15, 15, 5 Var lidt slidt Quote Link to comment Share on other sites More sharing options...
jsc Posted April 5, 2017 Author Report Share Posted April 5, 2017 D. 2/5 A1: Farmers walks 68+70 kg x 2 medium ture. A2: Push-ups BW x 10 BW+25 kg x 10 Dips Bw x 15, 15, 15, 15, 13, 12, 15, 15 Narrow parallel pull-ups (3210) Kv x 8, 8, 8, 8, 8, 8, 8, 8, 8 Machine Rear laterals 40 x 15, 15, 15, 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted April 5, 2017 Author Report Share Posted April 5, 2017 BODY BIKE Opvarmning 12 min Intervaller 3 a 30 sek m 3 min pause Intervallerne er all out. Det er så tæt jeg kommer på prowler-flu uden en prowler :P Quote Link to comment Share on other sites More sharing options...
jsc Posted April 7, 2017 Author Report Share Posted April 7, 2017 (edited) D. 30/3 A1: Farmers walks 68+70 kg x 1 medium ture. A2: Push-ups BW x 10 BW+25 kg x 10 Dips Bw+10 kg x 10, 10, 10, 10, 10, 10 Inverse Reverse grip rows Kv x 8, 8, 8, 7, 6, 6, 5 Machine Rear laterals 40 x 15, 15, 15, 12, 13 Machine laterals 80 x 10, 10, 10, 10, 10 Edited April 7, 2017 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted April 9, 2017 Author Report Share Posted April 9, 2017 Body bike Opvarmning ca 8-10 min 1- bens RDL (2010) 20 kg x 6/6 32 kg x 8/8 40 kg x 8/8, 8/8, 8/8 Body bike Intervaller 3 x 30 sek all out sprint m 3 min pauser Quote Link to comment Share on other sites More sharing options...
jsc Posted April 11, 2017 Author Report Share Posted April 11, 2017 (edited) Farmers 68+70 kg x 1 runde Push-ups Kv x 10 Kv+25 kg x 10 Chin-ups, medium parallel Kv x 9, 9, 9, 9, 9, 8, 8, 8 Ring Dips Kv x 12, 12, 12, 10, 10, 11 - 67 reps Maskin laterals 100 x 15 ->85 x 5->70 x 5 Overhead ext Stakken+10 kg x 10->stakken-5 kg x 4->stakken-20 kg x 4 Rear delt machine flyers 40 x 15->35x5->30x5->25x5->20x5 Edited April 12, 2017 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted April 13, 2017 Author Report Share Posted April 13, 2017 Body bike Opvarmning 10 min 1- bens RDL (2010) 20 kg x 8/8 32 kg x 8/8 40 kg x 8/8 48 kg x 8/8 Body bike Intervaller 3 x 30 sek all out sprint m 3 min pauser Quote Link to comment Share on other sites More sharing options...
jsc Posted April 17, 2017 Author Report Share Posted April 17, 2017 (edited) Push-ups Kv x 10 Kv+25 kg x 10 Farmers 68+70 kg x 1 tur Dips Kv x 10 Kv+10 kg x 10, 10, 10, 10, 10 Kv x 20, 15, 13 N. Para. Pull-ups Kv x 8, 8, 8, 8, 8, 8, 8 Medium grip rows (2210) 15 plader x 8, 7 14 plader x 7 Overhead ext Stakken x 10, 9, 8, 7 Pec-deck Stakken x 10, 10 Maskin laterals Stakken x 10, 10, 10, 10, 10 Maskin Rear flyers 45 x 15 40 x 15 Edited April 18, 2017 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted April 24, 2017 Author Report Share Posted April 24, 2017 D. Suitcase holds 60 kg x 20/20 sek 80 kg x 30/30, 30/30 sek Der var for crowded til farmers. Er spændt på, om lænd og obliques er døde i morgen? Push-ups Kv x 10 Kv+25 kg x 10 Ring Dips Kv x 15, 15, 12, 10, 10 Pull-ups, brede parallelle Kv x 8, 8, 8, 8, 7, 6 Maskin laterals Stakken x 15, 13, 12 K. Rows (2210) 15 x 8, 8, 6 Overhead ext Stakken x 10, 10, 10, 8 Rear delt maskin flyers 45 x 15 40 x 15 34 x 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted April 27, 2017 Author Report Share Posted April 27, 2017 Suitcase holds 60 kg x 20/20 sek 80 kg x 40/40, 40/40 sek Push-ups Kv x 10 Kv+25 kg x 10 Inverse rows Kv x 8, 8, 8, 8, 6, 6 Dips Kv x 10 Kv+10 kg x 10 Kv+15 kg x 10, 10, 10 Kv x 15, 12 Maskin laterals 100 x 10, 10 100 x 8 -> 85 x 4 -> 70 x 5 -> 55 x 3 Quote Link to comment Share on other sites More sharing options...
jsc Posted April 29, 2017 Author Report Share Posted April 29, 2017 Bencurls 70 x 10 90 x 10 110 x 10 130 x 10 150 x 10 130 x 10 110 x 10 Rygstrækkere Kv x 10, 10 Semi sumo dødløft 40 kg x 5 60 kg x 5 80 kg x 5, 5 100 kg x 5 Prøvede dem her. De føles gode, sådan umiddelbart https://www.t-nation.com/training/brand-new-way-to-deadlift Quote Link to comment Share on other sites More sharing options...
jsc Posted April 30, 2017 Author Report Share Posted April 30, 2017 (edited) Suitcase holds 40 kg x 10/10 sek 60 kg x 10/10 sek 80 kg x 10/10 sek 100 kg x 10/10 sek 80 kg x 20/20 sek Push-ups Kv x 10 Kv+20 kg x 10 Dips Kv x 10 Ring pull-ups Kv x 8, 8, 8, 8, 8, 8, 8 Ring Dips Kv x 15, 15, 14, 14, 13 Maskin Rear flyers 45 x 15 + 4 drop Maskin laterals 100 x 15 + 4 drop Edited April 30, 2017 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted May 3, 2017 Author Report Share Posted May 3, 2017 Farmers walks 68+70 kg x 2 medium ture Push-ups Kv x 10 Kv+20 kg x 10 Kv+40 kg x 10 Inverse rows Kv x 8, 8, 8, 7, 6, 5 Weighted Dips Kv x 10 Kv+15 kg x 10, 10, 10, 10 D. Laterals 2 x 10 kg x 8 2 x 15 kg x 10 2 x 14 kg x 10 2 x 12.5 kg x 11 Overhead ext Stakken x 10, 10, 10 + 9 straight arm pull-downs Quote Link to comment Share on other sites More sharing options...
jsc Posted May 7, 2017 Author Report Share Posted May 7, 2017 (edited) D. 5/5 Bencurls 70 x 8 90 x 8 110 x 8 130 x 8 150 x 8, 8 130 x 8 Rygstrækkere Kv+10 kg x 8, 8, 6 Squat-stanse deadlift 40 kg x 5 60 kg x 5 80 kg x 5 100 kg x 5 110 kg x 5, 5, 5 D. 7/5 A1: Suitcase holds 40 kg x 10 sek 60 kg x 10 sek 80 kg x 10 sek 100 kg x 12 sek 80 kg x 40 sek De var tunge i dag. Ryggen driller for tiden, og den her øvelse synes at hjælpe? A2: Push-ups Kv x 10 Kv+20 kg x 10 Kv+40 kg x 10 Dips Kv x 10 B1: Pull-ups, bredt parallel Kv x 10, 10, 10, 10, 10 B2: Ring Dips Kv x 15, 15, 14, 13, 12 C1: Maskin laterals 100 x 13, 12, 10 C2: Rear delt flyers 45 x 13, 12 40 x 13 Edited May 7, 2017 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted May 12, 2017 Author Report Share Posted May 12, 2017 Farmers walks 68+70 kg x 2 medium ture Push-ups Kv x 10 Kv+25 kg x 10 Kv+50 kg x 10 Dips Kv x 10 Kv+15 kg x 10 Ring Dips Kv x 15, 15, 15 Inverse rows Kv x 8, 6, 6, 6, 5, 5 Elastik leg for skuldre Quote Link to comment Share on other sites More sharing options...
jsc Posted May 15, 2017 Author Report Share Posted May 15, 2017 (edited) Bencurls 90 x 8 110 x 8 130 x 8 150 x 8 170 x 5+3 Rygstrækkere (2210) Kv x 8, 8 Dødløft fra blokke, pegefinger ved ringe 40 kg x 5, 5, 5 60 kg x 5 80 kg x 5 90 kg x 5 Push-ups (3020) Kv x 10 Kv+20 kg x 10 Kv+40 kg x 10 Dips Kv x 10, 10, 10 K. Rows 20 plader x 15 sek hold i bund -> 15 plader x 5 (25 plader x 15-20 sek hold i bund -> 15 plader x 5 (3210)) x 5 Maskin laterals 60 x 10 80 x 10, 16, 10 Overhead ext Stakken+10 kg x 9 -> stakken-5 x 5 -> stakken-15 x 4 Edited May 15, 2017 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted May 18, 2017 Author Report Share Posted May 18, 2017 Cykelintervaller på motionscyklen Quote Link to comment Share on other sites More sharing options...
jsc Posted May 19, 2017 Author Report Share Posted May 19, 2017 Suit case isohold m 1/2 dødløft 40 kg x 10 sek 60 kg x 10 sek 80 kg x 10 sek 90 kg x 17 sek 80 kg x 50 sek Push-ups (3020) Kv x 10 Kv+20 kg x 5 Kv+40 kg x 8, 8, 8 Parallel pull-ups (3020) Kv x 8, 8, 7, 6, 5, 6 Jeg syntes jeg var sindssygt slap i disse, indtiljeg erkendte, at jeg kørte m tre sekunders negativ fase, mod vanligt et sekund ;) Dips (3020) Kv x 10, 10, 10, 8, 8 Maskin laterals 80 x 18, 15, 12 Maskin Rear flyers 40 x 15, 12, Quote Link to comment Share on other sites More sharing options...
jsc Posted May 23, 2017 Author Report Share Posted May 23, 2017 (edited) Farmers walks 70+68 kg x 2 x medium tur Push-ups Kv x 10 Kv+20 kg x 5 Kv+40 kg x 8, 8, 8, 7, 6 Inverse rows (3320) Kv x 6, 6, 6, 6, 6 Bencurls 90 x 8 110 x 8 130 x 8 150 x 8 K. Rows Hold i bund + (3012) (Stakken x sek 15 plader x reps) x 20 sek+7, 30+5, 30+5, 30+5, 30+5 M. Laterals 60 x 10 80 x 10, 10, 10, 10 Overhead ext Stakken x 8 Stakken-10 x 10 Stakken-15 x 10 Stakken-20 x 10 Edited May 23, 2017 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted May 26, 2017 Author Report Share Posted May 26, 2017 Suit case isohold 20 kg x 10 sek 50 kg x 10 sek 70 kg x 10 sek 90 kg x 17, 10 sek 80 kg x 20 Push-ups (3020) Kv x 10 Kv+20 kg x 5 Kv+40 kg x 5 Dips (3010) Kv x 10 Kv+15 kg x 10, 10, 10, 9, 8 Kv x 12 Parallel pull-ups (3010) Kv x 8, 8, 7, 6, 6, 8 Maskin laterals 60 x 8 80 x 3 100 x 10, 10 90 x 12 80 x 12 Maskin Rear flyers 40 x 10, 10 35 x 10 Straight arm pull-downs (3010) Stakken x 7 Stakken-10 x 7 K. Rows Hold + dynamisk 16 plader x 10 sek + 5 reps 25+16 x 30+5 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 27, 2017 Author Report Share Posted May 27, 2017 Cykelintervaller Quote Link to comment Share on other sites More sharing options...
jsc Posted May 28, 2017 Author Report Share Posted May 28, 2017 Bencurls 90 x 8 110 x 8 130 x 8, 8, 8, 8, 8 High handles trapbar DL 46 x 5 56 x 5 66 x 5 76 x 5 86 x 5 Low handle er for lav og high handle er lidt for høj. Prøvede m sko på i dag og så kan jeg evt køre low handle fra et par skiver næste gang 1-bens RDL 16 kg x 8 Walking lunges Kv x 1/2 center Kv+20 kg x 1/1 centerlængde Nu prøver jeg dem her mhp, om knæene kan være med. Quote Link to comment Share on other sites More sharing options...
jsc Posted May 29, 2017 Author Report Share Posted May 29, 2017 (edited) Tog op for at træne, men var for slidt. Gik op på trappemaskinen i stedet. Det er en morderisk maskine, så det blev ren intervaltræning :P Stairmaster Niveau 10 x 5, 4, 3, 3, 3 min m 2 min pause nåede op på en puls omkring 172 til sidst Edited May 29, 2017 by jsc Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.