TRS Posted October 8, 2015 Report Share Posted October 8, 2015 Siger han ik ioms i grip og doms i oblique? jsc 1 Quote Link to comment Share on other sites More sharing options...
jsc Posted October 9, 2015 Author Report Share Posted October 9, 2015 Jo det er i hvert fald essensen af det. Synes faktisk lige nu, at mine obliques er lidt DOMS-ramte, men lænden er hårdere ramt 😊 Quote Link to comment Share on other sites More sharing options...
jsc Posted October 10, 2015 Author Report Share Posted October 10, 2015 Ok, mine obliques var dejligt ømme/stramme i går, men den virkelige DOMS sidder i mine hofte-flexorer. Quote Link to comment Share on other sites More sharing options...
jsc Posted October 11, 2015 Author Report Share Posted October 11, 2015 (edited) OPVARMNING Suitcase carries60 kg til platform og tilbagePRESPush-upsKv x 10Ring push-upsKv x 10Ring dipsKv x 6, 9Pike push-upsKv x 5Handstand Kv x 3Handstand mellem bænkeKv x 4 godeHandstandKv x 8 PRTRÆKRing Pull-upsKv x 13, 10, 8Ring Rows Kv x 10, 8, 71-hånds Pull-up hangsKv x 10/20 sek, 20/20 sekSkiftede mellem pres og træk. Fed træning i vores crossfitgarage. Alene, så kunne selv bestemme spillelisten 😀Så liige op med nøglen ogD. Laterals10 kg x 20, 15Push-downsStakken x 17, 10 Edited October 11, 2015 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted October 15, 2015 Author Report Share Posted October 15, 2015 Suitcase carries60 kg x til platform og tilbage Per håndPush-upsKv x 10Kv+15 kg x 10Kv+25 kg x 13, Rope Pull-ups, bredeKv x 5, 10, 8K. Rows, smalle15 skiver x 7 reps m 2 sek i toppen. Push-downsStakken x 17, 11Maskin laterals90 kg x 12 - 80 x 3 - 70 x 3 - 60 x 3 dropsæt m 20 sek pause Quote Link to comment Share on other sites More sharing options...
jsc Posted October 15, 2015 Author Report Share Posted October 15, 2015 (edited) I går Swings24 kg x 532 kg x 540 kg x 548 kg x 556 kg x 568 kg x 5, 10Bulgarian shitsquats Kv x 5Kv+16 kg x 10/10Knusende volumen, men var træt efter lidt for mange vagter den sidste uge, så alt var en sejr 😊 Edited October 15, 2015 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted October 18, 2015 Author Report Share Posted October 18, 2015 (edited) D. 17/10Swings24 kg x 532 kg x 540 kg x 548 kg x 556 kg x 568 kg x 5, 14BSS (3210), Goblet Kv+16 kg x 11/11Kv x 10/10D. 18/10Suitcase carries60 kg @ til platform og tilbage per håndPush-upsKv x 10Ring push-upsKv x 10Ring dipsKv x 10, 10Pike push-upsKv x 5Handstand push-upsKv x 8, 6Pike push-upsKv x 12Ring Pull-upsKv x 14, 10, 8Ring RowsKv x 8, 10, 101-hånd Pull-up hangsKv x 28/28 sekD. Laterals12 kg x 1010 kg x 15Push-downsStakken x 20 Edited October 18, 2015 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted October 22, 2015 Author Report Share Posted October 22, 2015 Swings24 kg x 532 kg x 540 kg x 548 kg x 556 kg x 568 kg x 5, 1556 kg x 20Push-upsKv x 10Kv+20 kg x 10Kv+30 kg x 10Kv+40 kg x 9Brede rope Pull-upsKv x 11, 9, 7Reverse grip reverse Rows m 2 sek hold i toppenKv x 8Maskin laterals95 kg x 10 - 85 kg x 3 - 75 kg x 3 - 65 kg x 2Push-downsStakken+10 kg x 10 - stakken-20 kg x 7Maskin rear laterals40 kg x 8 30 kg x 10Træt efter vagt. Quick and dirty 😊 Quote Link to comment Share on other sites More sharing options...
jsc Posted October 24, 2015 Author Report Share Posted October 24, 2015 (edited) Suitcase carries60 kg @ til platform og tilbage per håndPush-upsKv x 10Ring push-upsKv x 10Ring dipsKv x 10, 10, 10, 10Pike push-upsKv x 5Handstand push-upsKv x 7, 6Ville have haft flere sæt, men havde kørt mine 1-hånds hangs efter andet sæt, og de rev vildt i mit højre intermediære tricepshoved, så turde ikke friste skæbnen. Havde også øget min volumen i dips, så det kommer med tiden. Ring Pull-upsKv x 15, 10Parallelle Pull-upsKv x 9Ring RowsKv x 8, 7, 7, 81-hånd Pull-up hangsKv x 30/30 sekD. Laterals10 kg x 20, 15Push-downsStakken x 20, 15Reverse hypers, 90Kv x 7Skal altså til at køre den fast. Edited October 24, 2015 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted October 25, 2015 Author Report Share Posted October 25, 2015 Swings24 kg x 532 kg x 540 kg x 548 kg x 556 kg x 568 kg x 556 kg x 25 PRBulgarian shitsquat (3210)Kv x 5/5Kv+16 kg x 11/11Kv x10/10Forfærdeligt burn og pump 😝😀💪 Quote Link to comment Share on other sites More sharing options...
jsc Posted October 27, 2015 Author Report Share Posted October 27, 2015 Suitcase carries60 kg x til platform og tilbage Per håndPush-upsKv x 10Kv+25 kg x 10Kv+50 kg x 6 Kv+25 kg x 13 uden lock-outDet gik op for mig, at jeg selv kan lægge 50 kg skiven op på ryggen, så nu er jeg helt selvkørende her 😊Rope Pull-ups, bredeKv x 5, 12, 9Push-downsStakken x 15,4, 4, 320 sek pauseMaskin laterals100 kg x 8, 7Rear laterals30 kg x 15 Quote Link to comment Share on other sites More sharing options...
TRS Posted October 28, 2015 Report Share Posted October 28, 2015 Er det ikke bøvlet med skive på ryggen? Quote Link to comment Share on other sites More sharing options...
jsc Posted October 28, 2015 Author Report Share Posted October 28, 2015 Nej, det vender man sig til, synes jeg 😊 Quote Link to comment Share on other sites More sharing options...
jsc Posted October 29, 2015 Author Report Share Posted October 29, 2015 (edited) Swings24 kg x 1032 kg x 1040 kg x 1048 kg x 1056 kg x 1068 kg x 5, 1056 kg x 30 F-Ø-JBare lige for st holde mig i grooven til søndag 😊 Var træt igen, så sigtede efter intensitet først og fremmest. Det sidste sæt var lidt harskt til sidst 😝 Edited October 29, 2015 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted October 31, 2015 Author Report Share Posted October 31, 2015 Suitcase carries60 kg @ til platform og tilbage per håndPush-upsKv x 10Ring push-upsKv x 10Ring dipsKv x 12-13, 10, 12Pike push-upsKv x 5Handstand push-upsKv x 8, 5-6Pike push-upsKv x 10Ring Pull-upsKv+10 kgx 8, 7, 6Kv x 10Ring RowsKv x 11, 9, 9, 9M. Laterals100 kg x 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 2, 2015 Author Report Share Posted November 2, 2015 Swings24 kg x 1032 kg x 1040 kg x 1048 kg x 1056 kg x 1068 kg x 10Bulgarian shitsquat Kv x 5Kv+16 kg x 12/12 syrebadMåtte droppe andet sæt, da jeg skulle putte den mindste og derfor var nødt til at kunne stå op. Quote Link to comment Share on other sites More sharing options...
jsc Posted November 4, 2015 Author Report Share Posted November 4, 2015 (edited) Suitcase carries70 kg @ til platform, skifte hånd og så tilbage @ 2 uden pause. Push-upsKv x 10Kv+25 kg x 10Kv+50 kg x 6Rope Pull-upsKv x 13, 9, 7Rear laterals i maskine40 kg x 12M. Laterals100 kg x 11Push-downsStakken+2.5kg x 15+3+3, 20 sek pauseStakken x 10D. Laterals10 kg x 15 Edited November 4, 2015 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted November 6, 2015 Author Report Share Posted November 6, 2015 Swings24 kg x 1032 kg x 1040 kg x 1048 kg x 1056 kg x 1068 kg x 10Bulgarian shitsquat Kv x 5Kv+16 kg x 13/13 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 7, 2015 Author Report Share Posted November 7, 2015 Suitcase carries70 kg @ til platform og tilbagePush-upsKv x 10Ring push-upsKv x 10Ring dipsKv x 5Kv+6kg x 10, 10Pike push-upsKv x 5Handstand push-upsKv x 6, 6, 5Pike push-upsKv x 10Ring Pull-upsKv+10 kg x 9, 7, 5Kv x 10Ring RowsKv x 10, 10, 10D. Laterals11 kg x 15, 5, 5, 4 - 20 sek pausePush-downsStakken x 22, 5, 4 - 20 sek pause Quote Link to comment Share on other sites More sharing options...
jsc Posted November 9, 2015 Author Report Share Posted November 9, 2015 Swings24 kg x 1032 kg x 1040 kg x 1048 kg x 1056 kg x 1068 kg x 10Bulgarian shitsquat (3210+X0X0)Kv+16 kg x 14+5/14+51-bens Romanian Deadlift48 kg x 15/15 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 10, 2015 Author Report Share Posted November 10, 2015 Farmer walks68+70 kg x til platform og tilbage igenPush-upsKv x 10Kv+25 kg x 10, 16 Uden lock-outRope Pull-ups, bredeKv x 3, 13, 10, 8Push-downsStakken x 16, 5, 4, 420-30 sek pauseMaskin laterals100 kg x 12D. Laterals12 x 17 Quote Link to comment Share on other sites More sharing options...
jsc Posted November 13, 2015 Author Report Share Posted November 13, 2015 (edited) Swings24 kg x 1032 kg x 1040 kg x 1048 kg x 1056 kg x 1068 kg x 10Bulgarian shitsquat (3210)Kv+24 kg -> kv x 10+5/10+5Kv x 12/12 Edited November 13, 2015 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted November 14, 2015 Author Report Share Posted November 14, 2015 Var i centret kl 0830. Ikke optimalt, men det muliges kunst i dag 😊Suitcase carries80 kg @ til platform, skifte hånd og tilbage x 1Havde lyst til at køre lidt tungere i dag. De er lidt uhåndterlige, men det er også en fin ekstra udfordring. Push-upsKv x 10Ring dipsKv x 10Kv+10 x 10, 10Kv x 14Rope Pull-ups, bredeKv x 3Kv+10 kg x 8, 6, 5Kv x 12, 8Cable Rows (2012+10X0)14 plader x 7+4, 7+4Godt 2 sek squeeze i toppenPike push-upsKv x 12, 12Maskin laterals100 kg x 13D. Laterals13 x 10Push-downsx medium grebStakken x 13Gjorde lidt ondt i højre albue, så stoppede dérUdemærket træning, selvom pumpet ikke var heelt så godt, som når jeg træner lidt senere på dagen. Quote Link to comment Share on other sites More sharing options...
jsc Posted November 17, 2015 Author Report Share Posted November 17, 2015 (edited) Swings32 kg x 1040 kg x 1048 kg x 1056 kg x 1068 kg x 10Bulgarian shitsquat (3210)Kv+24 kg x 11/111-bens RDL56 kg x 10/10Har lige haft endnu en vuggestue/børnehave relateret omgang sot, i form af mave-pest. Så energien var lav, og ovenstående var, hvad jeg orkede 😛 Edited November 17, 2015 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted November 18, 2015 Author Report Share Posted November 18, 2015 Suitcase carries70 kg @ til platform og tilbage per hånd Hårde 😝Push-upsKv x 10Pike push-upsKv x 5Handstand push-upsKv x 8, 6, 7Ring push-upsKv x 12, 10Ring Pull-upsKv x 15, 11, 8, 7Rope RowsKv x 12En lidt skåne-orienteret træning for mine skuldres skyld. Quote Link to comment Share on other sites More sharing options...
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