Doktorens log


jsc
 Share

Recommended Posts

 

D. Holds

60 kg x 2 sæt

 

Pull-ups

Kv x 10, 9

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 4

Kv+65 kg x 2

Kv+75 kg x 8

Kv+65 kg x 11 PR :)

Kv+50 kg x 13, 10, 10

 

Inverse rows

Kv (2012) x 9, 8, 7, 6, 6

 

Maskin laterals

80 x 22, 22

 

D. Pull-overs

32 kg x 12, 12, 11

Link to comment
Share on other sites

 

Hip thrusts

100 kg x 3

150 kg x 3

190 kg x 2

150 kg x 11, 9, 7+10 sek isohold

 

Sidd. Bencurls

150 x 12, 10

 

K. Rows

17 plader x 15, 13, 13

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5

Kv+50 kg (6210) x 5-6?

 

Maskin laterals

80 x 20+4 Rest pause 

 

D. Pull-overs

32 kg x 15

 

Link to comment
Share on other sites

 

D. 12/10

 

D. Holds

60 kg x 10+10 sek/side

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 3

Kv+50 kg (6210) x 6

Kv+50 kg (4210) x 6

Kv+50 kg (2210) x 6

Pump :D

 

Pull-ups

Kv x 11, 9

 

Inverse rotating handle row

Kv x 8, 7, 6

 

Maskin laterals

80 x 18, 1, 1

70 x 18, 1, 1, 1, 1

 

 

D. Pull-overs

32 kg x 14, 13

Link to comment
Share on other sites

 

Hip thrusts

100 kg x 3

150 kg x 3

190 kg x 2

150 kg x 12, 10, 8, 7

 

D. Hold

60 kg x 10sek/hånd

 

 

Sidd. Bencurls

150 x 13, 11

 

Inverse rows

Kv (2210) x 8, 8

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 3, 3

Kv+60 kg x 3

Kv+70 kg x 10

 

Maskin laterals

80 x 24+1, 1, 1, 1, 1

 

D. Pull-overs

32 kg x 18

 

Link to comment
Share on other sites

 

Overkrop

 

D. Holds

60 kg x 10+10 kg/hånd

 

Pull-ups

Kv (115.1 kg) x 10, 9

F.., jeg er blevet fed :P

 

Inverse rows

Kv x 8, 8, 7, 6, 30 sek isohold i toppen

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+50 kg (4010) x 10, 9, 8, 7, 6

 

Maskin laterals

70 x 26, 20

 

D. Pull-overs

32 kg x 14, 12, 10

 

Link to comment
Share on other sites

 

Hip thrusts

60 kg x 3

100 kg x 3

140 kg x 3

180 kg x 2

150 kg x 13

 

D. Hold

60 kg x 10sek/hånd

 

Ligg. Bencurls (dropsæt)

130 kg x 10->110 kg x 3->90 kg x 3

 

Pull-ups

Kv x 10

 

Inverse rows

Kv (2210) x 9+10 sek isohold

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5

(Dropsæt)

Kv+50 kg x 18->25 kg x 4

 

Maskin laterals

70 x 22, 2, 1, 1, 1, 1

 

D. Pull-overs

32 kg x 15

 

Link to comment
Share on other sites

 

Overkrop

 

D. Holds

60 kg x 10 sek/hånd

 

Pull-ups

Kv (113.0 kg) x 10, 8

 

Inverse rows

Kv x 9, 8

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+50 kg x 5

Kv+60 kg (4010) x 8

Kv+50 kg (4010) x 10

 

Maskin laterals

70 x 24, 20

 

D. Pull-overs

32 kg x 15, 12

 

Link to comment
Share on other sites

 

Hip thrusts

60 kg x 4

100 kg x 3

140 kg x 3

180 kg x 10 sek hold

155 kg x 10 +15 sek isohold

 

D. Hold

60 kg x 10sek/hånd

 

Ligg. Bencurls (dropsæt)

130 kg x 12->110 kg x 3->90 kg x 3

 

Inverse rows

Kv (3210) x 9, 8, 7+4

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+50 kg x 5

Kv+60 kg (4010) x 9

Kv+50 kg (4010) x 9

 

Maskin laterals

70 x 21, 1, 1, 1, 1

 

D. Pull-overs

32 kg x 15

Link to comment
Share on other sites

 

Super kort træning

 

D. Holds

70 kg x 10 sek/hånd

 

Pull-ups

Kv(114.5 kg) x 9 :P

 

Inverted rows

Kv x 10+5

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+40 kg x 5

Kv+50 kg x 5

Dropsæt

Kv+65 kg (4010) x 7 ->

kv+50 kg (4010) x 2 ->

Kv+25 kg (4010) x 5

 

Maskin laterals

(Drop + rest pause)

70 kg x 23 ->

60 kg x 5, 3, 3

 

D. Pull-overs

Drop sæt

32 kg x -> 15

26 kg x 6

Link to comment
Share on other sites

 

Hip thrusts

60 kg x 3

100 kg x 3

140 kg x 3

180 kg x 2

160 kg x 9

 

D. Hold

70 kg x 10sek/hånd

 

Ligg. Bencurls (dropsæt)

130 kg x 13 ->110 kg x 3 >90 kg x 3

 

Inverse rows

Kv (3210) x 10, 10+5

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+50 kg x 4

Kv+65 kg x 3

Dropsæt

Kv+75 kg x 6

Kv+50 kg x 6

Kv+25 kg x 6

 

Maskin laterals

70 x 20, 5, 3

 

D. Pull-overs

34 x 12

 

Edited by jsc
Link to comment
Share on other sites

 

Super kort træning

 

D. Holds

70 kg x 10 sek/hånd

 

Pull-ups

Kv(114.6 kg) x 9 

 

Inverted rows

Kv x 11, 9+5

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3

Kv+65 kg x 2

Dropsæt

Kv+75 kg x 8

Kv+50 kg x 6

Kv+50 kg x 6

 

Maskin laterals

(Drop + rest pause)

80 kg x 20

70 kg x 16, 6

 

D. Pull-overs

Drop sæt

26 kg x 5

34 kg x 14

Link to comment
Share on other sites

Hip thrusts

60 kg x 3

100 kg x 3

140 kg x 3, 10

For tunge hip thrusts giver mig ømme knæ, så sænkede vægten og kørte strikse reps. Failure på 10 reps er ok. 

 

D. Hold

60 kg x 10sek/hånd x 2

 

Ligg. Bencurls (dropsæt)

130 kg x 11 -> 110 kg x 3 

 

Pull-ups

Kv x 8, 6

Kører ikke disse helt ud, da det gør ondt. 

 

Inverse rows

Kv (3210) x 9, 8

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5

Dropsæt

Kv+60 kg x 11->40 kg x 3

Kv+60 kg x 8->40 kg x 3

 

 

Maskin laterals

60 x 6

75 x 20

70 x 20

65 x 15

 

D. Pull-overs

27 kg x 5

29 kg x 17, 13, 10

Link to comment
Share on other sites

 

Hip thrusts

60 kg x 4

100 kg x 3

100 kg (2210) x 11

Det ene knæ bøvlede lidt, så holdt vægten nede. Fokus på perfekte reps. 

 

Sidd. Bencurls

130 kg x 15

 

D. Holds

60 kg x 10/10 sek per hånd

 

Pull-ups

Kv x 10

 

Inverted rows

Drop sæt (strakte ben-bøjede ben)

Kv x 9+5

 

Push-ups

Kv x 5

Kv+20 kg x 

Kv+40 kg x 5

Kv+50 kg x 5

Drop sæt, fokus på perfekte reps

Kv+50 kg x 13->25 kg x 5

 

Maskin laterals

(Drop + rest pause)

55x 10

Drop sæt

80 x 20

70 x 5

60 x 5

 

D. Pull-overs

25 kg x 10

32 kg x 15

Link to comment
Share on other sites

 

Hip thrusts

60 kg x 4

100 kg x 3

100 kg (2210) x 12, 12

Fokus på perfekte reps og squeeeze o toppen. 

 

D. Holds

60 kg x 10/10 sek per hånd

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 3, 12

Mindre vægt, striks form

Drop sæt

Kv+50 kg -> 10 25 kg x 5

 

Ligg. Bencurls

(4010)

110 kg x 12

 

Pull-ups

Kv x 8, 8

 

Inverted rows

(0312)

Kv x 9, 8

 

Maskin laterals

70 x 20, 15

 

D. Pull-overs

(0320)

29 kg x 13, 11

Link to comment
Share on other sites

 

Hip thrusts

60 kg x 4

100 kg x 3

(0212)

110 kg x 12

Fokus på perfekte reps 

 

D. Holds

60 kg x 10/10 sek per hånd

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+50 kg x 3

Kv+60 kg x 10 -> 50 kg x 2

Kv+50 kg x 13

Mindre vægt, striks form

 

Sidd. Bencurls

(4010)

150 x 10 -> 130 x 6

 

Inverted rows

(0312)

Kv x 9, 8, 8

 

Maskin laterals

70 x 23, 3

 

D. Pull-overs

(0320)

29 kg x 15

Link to comment
Share on other sites

 

Hip thrusts

60 kg x 4

100 kg x 3

(0212)

120 kg x 10

Fokus på perfekte reps 

 

D. Holds

60 kg x 10/10 sek per hånd

 

Push-ups

Kv x 5, 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+50 kg x 3

Kv+50 kg x 14 ->25 kg x 4

Mindre vægt, striks form

 

Ligg. Bencurls 

(4010)

110 x 14

 

Pull-ups

Kv (114,6 kg m sko) x 10

 

Inverted rows

(0312)

Kv x 10

 

Maskin laterals

70 x 23

60 x 6

 

D. Pull-overs

(0320)

29 kg x 15

 

Link to comment
Share on other sites

 

Hip thrusts

80 kg x 5

(0212)

120 kg x 12 + 10 sek isohold

Fokus på perfekte reps 

 

D. Holds

60 kg x 10/10 sek per hånd

 

Push-ups

Kv x 5, 5

Kv+25 kg x 5

Kv+50 kg x 5

(0201) Dropsæt 

Kv+60 kg x 12 -> 40 kg x 3 -> 20 kg x 3

 

 

Pull-ups

Kv (113.7 kg) x 10

 

Inverted rows

(0312)

Kv x 10+3

 

Maskin laterals

70 x 23 -> 60 x 4

 

D. Pull-overs

29 kg x 17

 

Edited by jsc
Link to comment
Share on other sites

 

Hip thrusts

70 kg x 5

110 kg x 3

(2012)

120 kg x 13+15 sek isohold

Fokus på perfekte reps 

 

 

D. Holds

60 kg x 20 sek per hånd

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+50 kg x 5

(0201) Dropsæt 

Kv+60 kg 13 -> 40 kg x 2 -> 20 kg x 5

 

 

Pull-ups

Kv x 10

 

Inverted rows

(0312)

Kv x 10

 

Maskin laterals

75 x 18 -> 60 x 7

 

D. Pull-overs

29 kg x 16

Link to comment
Share on other sites

  • 2 weeks later...

 

Hip thrusts

80 kg x 5

110 kg x 3

(2012)

130 kg x 10+15 sek isohold

Fokus på perfekte reps 

 

D. Holds

60 kg x 20 sek per hånd

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5

(0201) Dropsæt 

Kv+75 kg x 6 ->50 kg x 6->25 kg x 6

 

 

Pull-ups

Kv x 10

 

Inverted rows

(0312)

Kv x 10, 8

 

Maskin laterals

75 kg x 20->60 kg x 8

70 kg x 20

 

 

D. Pull-overs

32 x 18

 

Edited by jsc
Link to comment
Share on other sites

 

Hip thrusts

90 kg x 5

(2012)

130 kg x 12

Fokus på perfekte reps 

 

D. Holds

60 kg x 20 sek per hånd

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5

(0201) Dropsæt 

Kv+70 kg x 9->50 kg x 4->25 kg x 5

 

Pull-ups

Kv x 12

 

Inverted rows

(0312)

Kv x 10, 8

 

Maskin laterals

75 kg x 22

70 kg x 16

 

 

D. Pull-overs

34 kg x 14

Link to comment
Share on other sites

 

Hip thrusts

90 kg x 5

(2012)

130 kg x 14

Fokus på perfekte reps 

 

D. Holds

60 kg x 20 sek per hånd

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5

(0201) Dropsæt 

Kv+70 kg x 9->50 kg x 4->25 kg x 7

 

Pull-ups

Kv x 12

 

Maskin laterals

70 kg x 24

 

 

D. Pull-overs

29 kg x 5

 

Link to comment
Share on other sites

 

Hip thrusts

100 kg x 6

(2012)

140 kg x 8+20 sek hold i toppen i sidste rep

 

D. Holds

60 kg x 20 sek per hånd

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5

(0201) Dropsæt 

Kv+50 kg x 18 -> kv+25 kg x 7 -> kv x 5

 

Pull-ups

Kv x 12

 

Inverse rows

Kv x 11, 9

 

Stå. Unilat. Laterals -> leaning laterals

10 kg x 20+5 / side

 

D. Pull-overs

29 kg x 15

 

Link to comment
Share on other sites

 

Hip thrusts

90 kg x 5

(2012)

140 kg x 10+10 sek hold i toppen i sidste rep

 

D. Holds

60 kg x 20 sek per hånd

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 4

Kv+65 kg x 3

(0201) Dropsæt 

Kv+75 kg x 7

Kv+50 kg x 7

Kv+25 kg x 5

Kv x 4

Pååmp

 

Chin-ups

Kv x 12

Av av, dem kan mine skuldre ikke lide længere :/

 

Inverse rows

Kv x 10, 8

 

Maskin laterals

70 x 23, 17

 

D. Pull-overs

29 kg x 13, 12

Link to comment
Share on other sites

 

Hip thrusts

115 kg x 5

(2310) 

115 kg x 12+10 sec hold i top af sidste rep

 

D. Holds

60 kg x 20 sek per hånd

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3, 19, 15

 

Pull-ups

Kv x 10

 

Inverse rows

Kv x 11, 9

 

Maskin laterals

70 x 24, 15

 

D. Pull-overs

29 kg x 15, 10

Link to comment
Share on other sites

 

Hip thrusts

70 kg x 5

(2310) 

120 kg x 12+10 sek

 

D. Holds

60 kg x 20 sek per hånd

 

Inverse rows

Kv x 10, 9, 8, 

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3

(2010)

Kv+50 kg x 15, 11

 

Maskin laterals

70 x 20

65 x 15

 

D. Pull-overs

(3010)

29 kg x 10,10

Edited by jsc
Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

 Share