jsc Posted October 28, 2018 Author Report Share Posted October 28, 2018 På 25/10/2018 at 21:39 , Onkel Troels skrev: Åhhh, det er dejligt at se jeg ikke er den eneste der havde en lortetræning idag :-D Der er jeg leveringsdygtig :P Quote Link to comment Share on other sites More sharing options...
jsc Posted November 1, 2018 Author Report Share Posted November 1, 2018 Sidd. Bencurls 90 x 8 130+2 x 12 130+1 x 12 130 x 12 Benpres 50 x 10 100 x 10 125 x 10 150 x 30, 5, 5, 5, 5 - myo-rep style Cable rows 18 plader x 18, 15 Hammer iso. bænkpres 40 kg x 6 60 kg x 6 80 kg x 15 D. Incl. Curls 20 kg x 10 Maskin laterals 60 kg x 20, 4, 4, 4 D. Pull-overs 25 kg x 17 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 4, 2018 Author Report Share Posted November 4, 2018 D. Suitcase holds 60 kg x 30 sek A1: Pull-ups (3010) Kv x 10, 8, 7 A2: Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 x 3 B1: Maskin dips Stakken x 15, 13, 11 B2: D. Incl. Curls 20 kg x 9, 8 16 kg x 10 Maskin laterals 60 x 20, 17 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 7, 2018 Author Report Share Posted November 7, 2018 Holds K. Rows 20 plader x 13, 12, 11, 10, 9 Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 3, 12, 10, 8 Laang snak om oldschool BB, derpå D. Incl. Curls 20 kg x 11, 9 17,5 kg x 7 D. Pull-overs 27 kg x 14, 11, 10 Maskin laterals 60 x 15, 5, 5, 5 myo-reps Quote Link to comment Share on other sites More sharing options...
jsc Posted November 10, 2018 Author Report Share Posted November 10, 2018 Bencurls, liggende 90 x 6 110+2 x 12 110+1 x 12 110 x 12 90+3 x 12 Benpres 55 x 10 105 x 10 145 x 10 155 x 30, 5, 5, 5, 4 myo-reps Yates DL 40 kg x 6 60 kg x 8 Starter laaavt i den her, men den gjorde ikke ondt, så kunne da prøve, at flette den ind :) Kort og l..., men i det mindste kom jeg i bad :P Quote Link to comment Share on other sites More sharing options...
jsc Posted November 11, 2018 Author Report Share Posted November 11, 2018 D. Suitcase holds 60 kg x 20 sek Pull-ups Kv x 12, 10, 8, 7 Back on track :) Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 4, 12, 11 Pull-aparts Rød x 2 sæt Maskin laterals 60 x 15, 16 D. Incl. Curls 20 kg x 10 16 kg x 10 D. Pull-overs 29 kg x 14, 10 MEGET bedre træning i dag :) Quote Link to comment Share on other sites More sharing options...
jsc Posted November 14, 2018 Author Report Share Posted November 14, 2018 D. Suitcase holds 60 kg x 20 sek K. Roning 21 plader x 11 20 plader x 12 19 plader x 12 18 plader x 12, 12 Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Dips Kv x 19, 15, 12-13? Det var faktisk muligt, at kære dem og dips ER bare min favorit pres øvelse :) Maskin laterals 60 x 4 sæt Godt pump D. Stå curls 20 kg x 11 18 kg x 11 16 kg x 10 Gad ikke dø i dag, så det blev en kort omgang m lettere vægte Quote Link to comment Share on other sites More sharing options...
jsc Posted November 17, 2018 Author Report Share Posted November 17, 2018 Suitcase holds 60 kg x 60 kg x 20 sek Pull-ups (2010) Kv x 12, 10, 8 Push-ups (1010) Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5, 15, 10 D. Incl. Curls 21 kg x 8 18 kg x 10 D. Pull-overs 27 kg x 16, 14, 13 Bencurls, sidd 130 x 15, 13 Benpres 50 kg x 10 100 kg x 40, 5, 5, 5 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 20, 2018 Author Report Share Posted November 20, 2018 D. Suitcase holds 60 kg x 20 sek/hånd K. Roning 20 plader x 14, 14, 12, 11, 9-10? Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Dips Kv x 5 Dips Kv+1 kæde x 14, 13, 12 Kv x 13, 11 D. Stående curls 21 kg x 11 18 kg x 10 15 kg x 12 Pull-aparts Rød x 2 sæt Maskin laterals 60 x 18, 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 22, 2018 Author Report Share Posted November 22, 2018 Bodybike Opvarmning 4 min , inkl 30 sek hvile før: Intervaller: 5 x 15 sek sprint + 15 sek hvile Quote Link to comment Share on other sites More sharing options...
jsc Posted November 24, 2018 Author Report Share Posted November 24, 2018 D. Suitcase holds 60 kg x 20 sek Pull-ups Kv x 13, 10 Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5, 16 -> +20 kg x 4 (dropsæt) Bencurls, ligg. 90 kg x 16, 14 Benpres, Myo-reps 50 kg x 10 100 kg x 45+5+5+5+5+5 Føj D. Incl. Curls 21 kg x 11 16 kg x 13 - av D. Pull-overs 28 kg x 17, 14 D. Laterals 11 kg x 25 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 27, 2018 Author Report Share Posted November 27, 2018 D. Holds 60 kg x 20 sek Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 10 Kv+40 kg x 13 Kv+30 kg x 13 C. Rows 20 plader x 15, 14, 13, 12, 10 Pull-aparts Rød x 3 sæt Maskin laterals 60 x 14, 13, 12 D. Incl. Curls 22 kg x 9 18 kg x 12 D. Pull-overs 29 kg x 15, 13 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 30, 2018 Author Report Share Posted November 30, 2018 Bencurls 90 x 6 130 x 13, 12, 11, 10 Benpres 50 x 10 100 x 10 110 x 40, 5, 5, 5, 5, 5 D. Suitcase holds 60 kg x 20 sek Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 11, 10, 9 Pull-ups Kv (108 kg*) x 10, 9, 8 Maskin laterals 60 x 20, 5, 5 D. Incl. Curls 23 kg x 6 - nok liidt for tungt 20 kg x 10 D. Pull-overs 30 kg x 14, 12 *fuldt påklædt i centret Quote Link to comment Share on other sites More sharing options...
jsc Posted December 5, 2018 Author Report Share Posted December 5, 2018 (edited) C. ROWS 21 plader x 13, 12, 11, 10, 10 PUSH-UPS Kv+50 kg x 11, 10, 9, 8, 7 D. INCL CURLS 21 kg x 10, 8 18 kg x 10 PULL-APARTS Rød x 2 sæt MASKIN LATERALS 60 x 16, 14, 15 Højre albue drillede, så stod over på tricepstræning Edited December 5, 2018 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted December 7, 2018 Author Report Share Posted December 7, 2018 Bencurls 70 x 6 90 x 20, 17, 15 Benpres 50 kg x 12 100 kg x 12 125 kg x 40, 5, 5, 4 D. Suitcase holds Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Dips Kv x 19, 15 Pull-ups (109.3 kg uden sko - bliver æ lettere :/) Kv x 10, 9, 7 Pull-overs 29 kg x 12, 9 27 kg x 9-10, 8 Quote Link to comment Share on other sites More sharing options...
jsc Posted December 10, 2018 Author Report Share Posted December 10, 2018 D. Suitcase holds Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 12, 11, 10, 9, 8 Pull-aparts 5 sæt D. Pull-overs 27 kg x 16, 13, 10 Maskin laterals x 25, 15 Orkede ikke en fuld overkrop i dag og har ikke energi til så meget i disse måneder, specielt ikke, når jeg træner sent. Og generelt har jeg lyst til noget push-pull-legs for tiden, så det tror jeg, det bliver. Quote Link to comment Share on other sites More sharing options...
jsc Posted December 15, 2018 Author Report Share Posted December 15, 2018 (edited) Pull-ups (107.5 kg) Kv x 10, 8, 7, 7, 6 D. Incl. Curls 20 kg x 10 18 kg x 8 Pull-aparts Rød x 2 Sidd. Bencurls 90 x 7 130 x 16, 14, 12, 10 Benpres 50 kg x 12 100 kg x 12 Edited December 15, 2018 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted December 17, 2018 Author Report Share Posted December 17, 2018 D. Suitcase holds 60 kg x 20 sek K. Rows 22 plader x 10, 9, 9, 8 20 plader x 10 Push-ups +50 kg x 12, 11, 9 +40 kg x 10 +30 kg x 12 D. Incl. Curls 22 kg x 8 20 kg x 11 Maskin laterals 70 x 17, 16, 12 D. Pull-overs 29 kg x 14 26 kg x 11 Quote Link to comment Share on other sites More sharing options...
jsc Posted December 20, 2018 Author Report Share Posted December 20, 2018 Ligg. Bencurls 90+1 x 18, 16, 15, 13 Benpres 50 kg x 12 100 kg x 12 140 kg x 30, 5, 5, 4 - myo-reps Trap bar dødløft 66 kg x 10 76 kg x 10 86 kg x 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted December 21, 2018 Author Report Share Posted December 21, 2018 Ligg. Bencurls 90+1 x 18, 16, 15, 13 Benpres 50 kg x 12 100 kg x 12 140 kg x 30, 5, 5, 4 - myo-reps Trap bar dødløft 66 kg x 10 76 kg x 10 86 kg x 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted December 21, 2018 Author Report Share Posted December 21, 2018 D. Suitcase holds 60 kg x 20 sek Pull-ups (108.5 kg) Kv x 10, 8, 7, 7, 6 Fed og de føltes tunge og minus pump :P Push-ups Kv x 7 Kv+20 kg x 5 Kv+40 kg x 4 D. Incl. Pres 26 kg x 10 30 kg x 10 34 kg x 10 38 kg x 10 42 kg x 10 Kørte dem med albuerne ud til siden og albuerne kom kun ned til niveau med skuldrene - ingen smerter i mine AC-led, så nice Tror de kunne give lidt god DOMS i mit meget understimulerede øvre bryst. D. Laterals 12 kg x 20 11 kg x ? 10 kg x ? Overhead rope extensions 60 x 10 50 x 14 D. Conc. Curls 22 kg x 3 :P - ok ok 18 kg x 8 Lidt fesen træning, men hvis jeg kan få incline håndvægtspres tilbage i programmet, så var det en meget fin træning. Quote Link to comment Share on other sites More sharing options...
Onkel Troels Posted December 22, 2018 Report Share Posted December 22, 2018 Ligner ellers en ret fed træning. Lækkert med incline DB press igen. En af mine absolutte favoritter i mine pure ungdom. Men også en jeg døjer lidt med idag i forhold til skulderne der brokker sig lidt. Quote Link to comment Share on other sites More sharing options...
jsc Posted December 25, 2018 Author Report Share Posted December 25, 2018 D. 24/12 2018 D. Suitcase holds 60 kg x 20 sek/hånd Push-ups Kv x 7 Kv+20 kg x 5 Kv+40 kg x 4, 19, 15, 12 K. Rows 22 plader x 11, 10, 10 20 plader x 13, 12 D. Incl. Curls 20 kg x 10, 8 18 kg x 10 D. Pull-overs 29 kg x 12, 10 26 kg x 12-13 Maskin laterals 60 kg x 20, 20, 18 Quote Link to comment Share on other sites More sharing options...
jsc Posted December 25, 2018 Author Report Share Posted December 25, 2018 På 22/12/2018 at 20:56 , Onkel Troels skrev: Ligner ellers en ret fed træning. Lækkert med incline DB press igen. En af mine absolutte favoritter i mine pure ungdom. Men også en jeg døjer lidt med idag i forhold til skulderne der brokker sig lidt. Ja ok, på papiret en lækker træning. Desværre gjorde mine skuldre ondt i de næste to dage efter incline presses, så de kan ikke komme med i træningen fremadrettet heller :/ Quote Link to comment Share on other sites More sharing options...
jsc Posted December 26, 2018 Author Report Share Posted December 26, 2018 Sidd. Bencurls 90 x 8 130 x 1 150 x 10, 10 130+2 x 10, 10 130 x 10 Benpres 100 x 12 140 x 10 150 x 25, 20, 20, 20, 20 Trap bar DL 66 kg x 5 76 kg x 5 96 kg x 5 Quote Link to comment Share on other sites More sharing options...
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