jsc Posted April 16, 2018 Author Report Share Posted April 16, 2018 (edited) Suitcase holds 80 kg x 30 sek/hånd Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Dips Kv x 4 Kv+1 kæde x 2 Kv+2 kæder x 2 Kv+3 kæder x 8, 8, 8 Kv+2 kæder x 8 Kv+1 kæde x 8 Kv x 10 - lidt i ve. skulder Kørte også godt i dag :) H. Rows 120 kg x 6, 6 110 kg x 8, 8 100 kg x 10, 10, 10 Udemærket feel og pump. Hårdt :P M. Laterals 50 x 8 80 x 12, 12, 10 D. Incl. Curls 15 kg x 4 17.5 kg x 2 20 kg x 10, 6 17 kg x 8 Fem dages pause siden sidste overkropstræning. Det var godt, omend hårdt. Efter bettemusen blev født for fem dage siden har jeg henh. passet de to store på fem og tre og holdt den lille, der IKKE vil ligge selv ;o) Så weekenderne bliver træningsfri de næste måneder. Edited April 16, 2018 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted April 18, 2018 Author Report Share Posted April 18, 2018 Prowler Slæde LH/HH Slæde x 18/18 m Slæde+100/200 kg x 18/18 m x 5 ture 45 grader Rygstrækkere Kv x 8, 7 Starter den langsomt op igen med opmærksomhed på ryggen efterfølgende. Quote Link to comment Share on other sites More sharing options...
jsc Posted April 19, 2018 Author Report Share Posted April 19, 2018 Kb. Suitcase walks 48 kg x 1 runde/hånd Pull-ups, smalle parallelle Kv x 6, 6, 6, 6, 6, Push-ups Kv x 5 Kv+20 kg x 4 Kv+40 kg x 3 Kv+60 kg x 2 Kv+70 kg x 7 PR Kv+50 kg x 12 Band pull-aparts m hold Rød x 20, 20, 15, 13 PC pull-overs 25 kg x 5 30 kg x 10 29 kg x 9 28 kg x 8 D. Incl. H. Curls 15 kg x 5 21 kg x 10 18 kg x 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted April 23, 2018 Author Report Share Posted April 23, 2018 Suitcase holds 80 kg x 30 sek H. Rows 130 kg x 6 120 kg x 8 110 kg x 10 100 kg x 10, 10 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Dips Kv x 4 Kv+1 kæde x 2 Kv+2 kæder x 1 Kv+3 kæder x 1 Kv+4 kæder x 6 Kv+3 kæder x 10 Kv+2 kæder x 12 Kv+1 kæde x 15 M. Laterals 50 x 5 80 x 18, 13 Incl. D. Curls 15 kg x 5 21 kg x 8 18 kg x 10 (low incline) Kort og intensivt, da jeg var på en stram tidsplan. Quote Link to comment Share on other sites More sharing options...
Onkel Troels Posted April 23, 2018 Report Share Posted April 23, 2018 Hvad er H.Rows? Quote Link to comment Share on other sites More sharing options...
jsc Posted April 25, 2018 Author Report Share Posted April 25, 2018 Goblet squats 10 kg x 12 20 kg x 12 30 kg x 12 35 kg x 12 40 kg x 20 44 kg x 20 Bencurls, liggende 90 kg x 10 110 kg x 12, 12, 12 Nu prøver jeg med regulær vægttræning for understellet igen. Med blid opstart og fokus bliver på reps mellem 12-20, pump og mind-muscle connection. Næste gang lægger jeg bencurls først, som alle efterhånden siger man skal :) Quote Link to comment Share on other sites More sharing options...
jsc Posted April 25, 2018 Author Report Share Posted April 25, 2018 (edited) På 23/4/2018 at 13:25 , Onkel Troels skrev: Hvad er H.Rows? Sorry - Hammer strength rows. Noget a la den her: https://www.sportkraft.net/hammer-soutu_1 Edited April 25, 2018 by jsc Onkel Troels 1 Quote Link to comment Share on other sites More sharing options...
jsc Posted April 30, 2018 Author Report Share Posted April 30, 2018 Suitcase holds 80 kg x 30/30 sek H. Rows 130 kg x 7 100 kg x 10, 10, 10, 10, 10 Push-ups Kv x 10 Kv+25 kg x 5 Kv+50 kg x 5 Dips Kv x 8 Kv+10 kg x 10, 10, 10, 10, 10 Band pull-aparts m isohold Rød x 15, 12, 10, 10 D. Incl. Curls 17 kg x 4 21 kg x 9 18 kg x 9 M. Laterals 70 x 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 1, 2018 Author Report Share Posted May 1, 2018 (edited) Prowler Slæde (LH/HH) x 18/18 m Slæde+100/207 kg x 18/18 m Slæde+100/240 kg x 18/18 m Slæde+150/290 kg x 18/18 m Slæde+150/257 kg x 18/18 m Slæde+150/257 kg x 18/18 m - helt færdig i quadz og generelt Vi skubber slæden på de lave håndtag den ene vej og skubber med strakte arme på de høje håndtag hjem, 18 m hver vej. Og en springer på slæden på hjemturen, for at give tilstrækkeligt med vægt. Den ene makker vejer 107 kg, den anden 140 kg. Teamtræning rocks :D Edited May 1, 2018 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted May 4, 2018 Author Report Share Posted May 4, 2018 Suitcase carries 48 kg x 1 runde/hånd Pull-ups Kv x 8, 8, 8, 8, 8 Push-ups Kv x 5 Ring push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 8 Push-ups Kv x 14 Maskin laterals 70 x 20, 15, 12, 12 Db. Hammer incline curls 18 kg x 4 22 kg x 8 21 kg x 6 Db. Pull-over 26 kg x 5 32 kg x 10 30 kg x 10 28 kg x 8 26 kg x 8 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 7, 2018 Author Report Share Posted May 7, 2018 Suitcase holds 80 kg x 30/30 sek Hammer iso. Rows 100 kg x 4 130 kg x 8, 6 100 kg x 10, 10, 10, 10, 10 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Dips Kv x 8 Kv+15 kg x 8, 8, 8, 8, 8, 8 Band pull-aparts m front-raise isohold Rød x 15, 12, 12, 10 Maskin laterals 70 x 12 60 x 15 Maskin Rear laterals 30 x 10 Træt som et alderdomshjem og svedte som svin i min nye OBBC-tank top, men ok træning :)) Quote Link to comment Share on other sites More sharing options...
jsc Posted May 8, 2018 Author Report Share Posted May 8, 2018 Bencurls, liggende 70 x 6 90 x 12, 12, 12, 12 Maskin squats, feet forward (3110) Tom x 20 +20 kg x 20 +40 kg x 15 +20 kg x 15 Bird-dog 6/6 x 10 sek Hallo, en øvelse for quadz, der TILSYNELADENDE ikke smadrer knæ el lænd. I givet fald skal den malkes Quote Link to comment Share on other sites More sharing options...
jsc Posted May 10, 2018 Author Report Share Posted May 10, 2018 Suitcase walks 48 kg x 1 runde/hånd Pull-ups Kv x 10, 10, 9, 8 Push-ups Kv x 5 Push-ups i ringe Kv x 5 Kv+20 kg x 5 Kv+40 kg x 9, 6 Kv+20 kg x 10 Maskin laterals, 20 sek pauser 50 x 5 80 x 20, 2 75 x 3 70 x 3 65 x 3 60 x 4 Hammer incl curls 22 kg x 10 D. Incl curls 18 kg x 10 D. Pull-overs 28 kg x 5 34 kg x 8 29 kg x 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 13, 2018 Author Report Share Posted May 13, 2018 Suitcase holds 80 kg x 30/30 sek Floor slides x 5 Hammer Iso Rows 100 kg x 4 130 kg x 5, 5, 5, 5, 5, 5 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Dips Kv x 5 Kv+20 kg x 8, 8, 8, 8 D. Six-ways 5 kg x 10, 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 15, 2018 Author Report Share Posted May 15, 2018 D. 14/5 Bencurls, liggende 70 x 10 90 x 12 110 x 10 90 x 12 Maskin squats, non-lockout (3110) + 0 kg x 5 20 kg x 5 40 kg x 5 55 kg x 3 40 kg x 20 35 kg x 20 Jeg skal lave flere reps i opvarmningssættene for at varme knæene ordentlig op. Sæt af 12 måske? Goblet squats 23 kg x 5? 30 kg x 5 38 kg x 5 Prøver at træne ryggen op med den her nu. Få reps og jeg spænder op i hele ryggen før hver rep, hvorfor jeg kører lave reps. Pull-throughs Stakken x 10, 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 16, 2018 Author Report Share Posted May 16, 2018 Suitcase walks 48 kg x 1 runde/hånd Pull-ups Kv x 10, 10, 9, 8, 30 sek hold i toppen Push-ups Kv x 5 Ring push-ups Kv x 5 Kv+25 kg x 8, 8, 8, 8 Maskin laterals, 20 sek pause 50 x 5 85 x 17 80 x 5 75 x 5 70 x 5 65 x 3 60 x 3 Hammer incl. Curls 18 x 3 23 kg x 7 D. Incl curls 20 kg x 8 D. Pull-overs 30 kg x 12 29 kg x 10 27 kg x 8 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 19, 2018 Author Report Share Posted May 19, 2018 Suitcase holds 80 kg x 30/30 sek Hammer Iso Rows 100 kg x 4 130 kg x 9 100 kg x 14 K. Rows 18 plader x 10 15 plader x 12, 45 sek hold i top Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Dips Kv x 8 Kv+25 x 8, 8, 8, 8-> Kv x 8 D. Sixways 5.5 kg x 10 5 kg x 10 D. Laterals 10 kg x 10 9 kg x 10 Stå. D. Curls -> stå. H. Curls 20 x 5 -> 20 kg x 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 20, 2018 Author Report Share Posted May 20, 2018 Bencurls 70 x 12 90 x 4 x 10 reps m 40 sek pause Maskin squats +0 kg x 12 +15 kg x 12 +30 kg x 12 +45 kg x 5 - lidt av +30 kg x 10, 10, 10, 10 m 40 sek pause Pull-throughs Stakken x 10, 10 Goblet squats 32 kg x 5 40 kg x 5 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 23, 2018 Author Report Share Posted May 23, 2018 Suitcase walks 48 kg x 1 runde/hånd Pull-ups Kv x 10, 10, 9, 8, 25 sek Ring push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 10, 8 Kv+20 kg x 10 Maskin laterals 85 x 17 80 x 12 70 x 12 Hammer incl. Curls 18 kg x 4 22 kg x 10 + 3 stående Incl. D. Curls 18 kg x 7 + 3 stå H. Curls D. Pull-overs 29 kg x 13, 10, 8 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 26, 2018 Author Report Share Posted May 26, 2018 Suitcase holds 80 kg x 30/30 sek Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Dips Kv+15 kg x 5 Kv+30 kg x 8, 8, 8, 8, 8+Kv x 5 H. Rows 100 kg x 5 130 kg x 6, 10 110 kg x 12 100 kg x 12 K. Rows 18 plader x 10 16 plader x 10, 45 sek hold i top D. Laterals , alternating m hold i top 6 kg x 10 D. Alternating curls m hold i top 15 kg x 10 M. Laterals 70 x 12 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 28, 2018 Author Report Share Posted May 28, 2018 Bencurls 70+1 x 6 90+1 x 15, 13, 11, 9 Siddende Benpres 110 x 12 190 x 12 250 x 12 290 x 20 lidt for tung til at mærke den i quads, selvom der var til flere. 250 x 20 bedre. Kører den vægt og sigter efter 30 næste gang :) Maskin squats 30 kg x 20 Ok, fødderne skal helt frem på pladen Goblet squats 25 kg x 5 30 kg x 5 35 kg x 5 40 kg x 5 45 kg x 5 Pull-throughs Stakken+5 kg x 10, 10, 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted May 30, 2018 Author Report Share Posted May 30, 2018 Suitcase walks 48 kg x 1 runde/hånd Pull-ups Kv x 3 Kv+10 kg x 6, 6, 66 Kv x 30 sek isohold i toppen Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+60 kg x 9 Kv+50 kg x 9 Kv+40 kg x 9 Maskin laterals 70 x 20, 15, 15 60 x 15 D. Incl. Curls 16 kg x 4 20 kg x 8, 8 Hammer incl. Curls 20 kg x 8 Hammer curls 20 kg x 14 D. Pull-over 29 kg x 10, 9, 7, 6 Quote Link to comment Share on other sites More sharing options...
jsc Posted June 2, 2018 Author Report Share Posted June 2, 2018 Suitcase holds 80 kg x 30 sek/side Hammer machine rows 100 kg x 3 130 kg x 5 120 kg x 10 110 kg x 10, 10 100 kg x 10 Kabel rows 18 plader x 10, 30 sek isohold Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Dips Kv x 6 Kv+15 kg x 10, 10, 10, 10, 10 M. Laterals 70 x 20, 5, 5, 4 70 x 12, 3, 3, 2 D. Incl. Curls, myo-reps 16 kg x 12, 3, 3, 3, 2 Quote Link to comment Share on other sites More sharing options...
jsc Posted June 5, 2018 Author Report Share Posted June 5, 2018 D. 4/6 2018 Bencurls 70+1 x 8 Myo-reps 90+1 x 16, 4, 4,4, 4, 4 Benpres, sidd 110 x 12 190 x 12 230 x 30 250 x 5 - av så stop Maskin squats, myo-reps 30 kg x 20, 5, 5, 5, 5, 5 Pull-throughs Stakken+5.5 kg + 1 kæde om nakken x 10, 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted June 6, 2018 Author Report Share Posted June 6, 2018 Suitcase walks 48 kg x 1 runde/hånd Pull-ups Kv x 10, 9, 8, 7, 6, 26 sek isohold i toppen Kortere pauser i dag. Kostede på reps. Push-ups, ringe Kv x 5 Kv+20 kg x 5 Kv+40 kg x 8, 8, 6 D. Laterals 12 kg x 16, 4, 4, 4, 4, 4 Godt pump D. Incl. Hammer curls, myo-reps 20 kg x 8, 2, 2, 2, 1 For tung D. Pull-over 29 kg x 10, 9, 8, 7 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.