jsc Posted June 9, 2018 Author Report Share Posted June 9, 2018 (edited) 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 x 6 Kv+20 x 10, 10, 10, 10, 10 H. Rows 100 kg x 5 130 kg x 3 120 kg x 12 110 kg x 12 100 kg x 14 Kabel rows 18 plader x 10, 30 sek Røde band iso-pullaparts 30, ? D. Incl. Curls 16 x 12, 3, 3, 3, 2 Edited June 9, 2018 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted June 10, 2018 Author Report Share Posted June 10, 2018 Bencurls, Ligg. Myo-reps 70 x 6 110 x 12, 3, 3, 3, 3, 3 Benpres 110 x 12 190+1 x 12 230+1 x 30 Maskin squats, myo-reps 35 kg x 20, 5, 5, 5, 5, 5 Pull-through Stakken+10 kg x 10, 10 Stakken x 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted June 12, 2018 Author Report Share Posted June 12, 2018 Suitcase carries 48 kg x 1 runde/hånd Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Kv+50 kg x 14 PR Pull-ups Kv x 10, 9, 8, 7 K. Rows 18 plader x 10, 30 sek hold i top Maskin laterals 75 kg x 16, 4, 4, 4, 4, 4 D. Pull-overs 29 kg x 12(13?), 11, 8 D. Alternate curls m hold i toppen 18 kg x 6 Quote Link to comment Share on other sites More sharing options...
jsc Posted June 15, 2018 Author Report Share Posted June 15, 2018 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+10 kg x 6 Kv+25 kg x 10, 10, 10 H. Rows 100 kg x 5 130 kg x 4 120 kg x 12 110 kg x 12 100 kg x 12 K. Rows 18 x 11, 45 sek isohold i top Kabel 1-arm push-downs uden pauser 5, 3, 3, 2, 2, 1, 1, 1 D. Six-ways 6 kg x 10 5 kg x 10 4 kg x 12 D. Incl. Curls 18 kg x 10, 2, 2, 2, 2, 2 D. Laterals 10 kg x 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted June 19, 2018 Author Report Share Posted June 19, 2018 Suitcase holds 80 kg x 30 sek/hånd Smalle parallel pull-ups Kv x 8, 7, 7, 7, 7 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5, 10, 10, 8 K. Rows 20 skiver x 40 sek For tung 18 skiver x 45 sek Maskin laterals 80 x 12, 3, 3, 3, 3, 2 Push-downs Stakken x 10, 3, 3, 3, 3, 3 D. Incl. Curls 16 kg x 10 3, 3, 2 D. Pull-overs 29 kg x 10, 8 H. Curls 16 kg x 10, 8 Quote Link to comment Share on other sites More sharing options...
jsc Posted June 23, 2018 Author Report Share Posted June 23, 2018 (edited) Suitcase holds 80 kg x 30 sek/hånd Hammer rows 100 kg x 4 130 kg x 10 120 kg x 10 110 kg x 12 100 kg x 12 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Dips Kv x 5 +15 kg x 5 +30 kg x 10, 10, 10 K. Rows 18 skiver x 45 sek D. Laterals 10 kg x 5 10 kg x 18, 4, 4, 4, 4, 4 H. 1-arm curls 19 kg x6/6 16 kg x 10 Suitcase holds 80 kg x 60 sek/hånd Edited June 23, 2018 by jsc Quote Link to comment Share on other sites More sharing options...
jsc Posted June 25, 2018 Author Report Share Posted June 25, 2018 Sidd Bencurls, myoreps 70 x 15, 5, 5, 5, 5, 5 Ligg. Bencurls 90 x 14, 3, 3, 3, 3 Benpres 110+3 190+3 230+3 x 30, 5, 5, 5, 5, 5 Pull-throughs Stakken x 10, 10, 10 Maskin squats, myo-reps 40 kg x 20, 5, 5, 5, 5, 5 Quote Link to comment Share on other sites More sharing options...
jsc Posted June 28, 2018 Author Report Share Posted June 28, 2018 D. 26/6 Kb. Suitcase carries 48 kg x 1 runde/hånd Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 12 Kv+40 kg x 12 Pull-ups Kv x 10, 9, 8, 7 Maskin laterals 60 x 20, 4, 4, 4, 4, 4 D. Pull-overs 29 kg x 10, 10, D. Incl. Curls 16 kg x 10, 3, 3, 3, 3, 2 D 28/6 D. Suitcase holds 60 kg x 20 sek/hånd Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Dips Kv x 5 Kv+15 kg x 5 Kv+30 kg x 10, 10, 10, 10, 7+kv x 8 Hammer iso rows 100 kg x 5 130 kg x 4 120 kg x 12 115 kg x 12 110 kg x 10 105 kg x 10 100 kg x 10, 10 Hammer unilat curls 19 kg x 9 16 kg x 11 D. Laterals 12 kg x 15, 3, 3, 3, 3, 3 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 1, 2018 Author Report Share Posted July 1, 2018 Sidd. Bencurls 90 x 6 110 x 14, 4, 4, 4, 4, 4 Benpres 130 x 12 190 x 12 250 x 30 Ligg. Bencurls 110 x 12, 3, 3 Maskin squats 42.5 kg x 20, 5, 5, 5, 5, 5 Landmine dødløft +40 kg x 20 +60 kg x 20 Pull-through Stakken x 10, 10, 10, 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 2, 2018 Author Report Share Posted July 2, 2018 Kb. Suitcase carries 48 kg x 1 runde/hånd Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 5 Kv+50 kg x 10, 10, 10 Pull-ups Kv x 10, 9, 9, 8, 7 Maskin laterals 65 x 5, 5, 5, 3.5 K. Overhead ext Stakken x 10, 10 Stakken-10 x 10, 10 Push-downs Stakken-10 x 13, 3 D. Incl. Curls 15 kg x 5 20 kg x 8 16 kg x 8 H. Unilat. Curls 16 kg x 7 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 5, 2018 Author Report Share Posted July 5, 2018 D. Suitcase holds 60 kg x 20sek/hånd Push-ups Kv x 10 Dips Kv x 8 Kv+15 kg x 15, 13, 12, 11, 10 K. Rows 20 plader x 10 19 plader x 10 18 plader x 10 17 plader x 10 16 plader x 10 D. Laterals 12 kg x 18, 4, 4, 4, 4, 4 H. Unilat curls 18 kg x 10 16 kg x 10 D. Pull-overs 29 kg x 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 8, 2018 Author Report Share Posted July 8, 2018 Kb. Suitcase holds (hjemme) 68 kg x 30 sek Parallel pull-ups Smalle x 8 Brede x 8 Hammer iso rows 100 kg x 5 130 kg x 3 120 kg x 10 115 kg x 10 110 kg x 10 105 kg x 10 100 kg x 10 Dips Kv x 8 Kv+15 kg x 3 Kv+30 kg x 2 Kv+20 kg x 15, 13, 12, 11, 10 D. Sixways 7 kg x 8 6 kg x 9 5 kg x 8 Stå. D. Curls 16 kg x 12 K. Push-downs Stakken x 17 Færdig Quote Link to comment Share on other sites More sharing options...
jsc Posted July 9, 2018 Author Report Share Posted July 9, 2018 Sidd. Bencurls 90 x 6 110 x 15, 5, 5, 5, 5, 4 Benpres + lilla elastik 130 x 12 190 x 12 250 x 12 Maskin squats 45 kg x 20, 5, 5, 5, 5, 5 45 kg x 20, 5, 5, 5, 5, 5 Alt andre forlårsøvelser suck for mine knæ (for tiden?), så for at få lidt volumen må jeg lægge endnu et myo-rep sæt på. Indtil jeg sveder blod i det første sæt, så kan jeg nedjustere igen. Ligg. Bencurls 110 x 10, 10 Pull-through Stakken x 10, 10 D. Stå. Curls 12 kg x 5 16 kg x 5 20 kg x 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 12, 2018 Author Report Share Posted July 12, 2018 D. Suitcase hold m lateral walk 60 kg x 20 sek/hånd Push-ups Kv x 5 Kv+20 kg x 5 Kv+40 kg x 4 Kv+50 kg x 5 Kv+60 kg x 10 Brede parallelle pull-ups Kv x 10, 8, 7, 7, 6 Maskin laterals 70 x 20, 5, 5, 3 D. Pull-overs 32 kg x 10, 10 D. Hammer curls 20 kg x 8 16 kg x 15 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 15, 2018 Author Report Share Posted July 15, 2018 Sidd. Bencurls 90 x 8 130 x 10, 3, 3, 3, 3, 3 Benpres+lilla elastik 110 x 12 190 x 12 250 x 20 Ligg. Bencurls 90 x 15, 5, 5 Maskinsquats 47.5 kg x 20, 5, 5, 5, 5, 5 47.5 kg x 20, 5, 5, 5, 5, 5 Pull-throughs Stakken x 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 17, 2018 Author Report Share Posted July 17, 2018 Suitcase holds 60 kg x 20 sek/hånd Push-ups Kv x 5 Kv+20 kg x 5 DIPS Kv x 5 Kv+20 kg x 5 Kv+30 kg x 12 Kv+25 kg x 12 Kv+20 kg x 12 Hammer iso. Rows 100 kg x 5 130 kg x 3 100 kg x 15, 13, 12 D. Incl. Curls 18 kg x 10, 10 Maskin laterals 70 x 15, 3, 3, 3, 3, 3 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 20, 2018 Author Report Share Posted July 20, 2018 Kb. Hold 68 kg x 30 sek/hånd Pull-ups Kv x 10, 10, 9 Push-ups Kv x 5 Kv+25 kg x 5 Kv+50 kg x 5 Kv+70 kg x 7 PR Kv+50 kg x 7 K. Rows isohold 18 plader x 50 sek D. Laterals 12.5 kg x 15, 4, 4, 3, 3 Hammer curls 18 kg x 10 16 kg x 10 Pull-overs 26 kg x 5 34 kg x 10, 10 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 21, 2018 Author Report Share Posted July 21, 2018 Sidd. Bencurls 90 x 6 130 x 12, 3, 3, 3, 3, 3 Benpres m grøn elastik 110 x 12 190 x 12 250 x 20 Bencurls, Ligg. 90 x 10, 3, 3, 3 Maskin squats 50 kg x 20, 5, 5, 5, 5, 5 50 kg x 20, 5, 5, 5, 5, 5 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 24, 2018 Author Report Share Posted July 24, 2018 Kb. Suitcase holds 68 kg x 30 sek Push-ups Kv x 5 Kv+25 kg x 5 Dips Kv x 5 Kv+15 kg x 5 Kv+30 kg x 10, 10 Kv+20 kg x 13, 10 + Kv x 7 Hammer iso. Rows 100 kg x 5 130 kg x 3 110 kg x 15, 13, 12, 11, 10 D. Incl. Curls 18 kg x 10, 9, 8 D. Pull-overs 28 kg x 3 36 kg x 10 34 kg x 8 Maskin laterals 60 kg x 18, 5, 5, 5, 5, 5 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 25, 2018 Author Report Share Posted July 25, 2018 Sidd. Bencurls 90+1 x 7 130+1 x 11, 5, 5, 5, 3 Benpres m lilla elastik 130 x 12 210 x 12 270 x Ligg. Bencurls 90+1 x 10, 11 Maskin RDL 30 kg x 10 45 kg x 12 70 kg x 12, 10 Maskin squats 52.5 kg x 20, 5, 5, 5, 5, 5 52.5 kg x 20, 5, 5, 5, 5, 5 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 28, 2018 Author Report Share Posted July 28, 2018 Suitcase walks 48 x 1 runde/hånd Push-up Kv x 5 Kv+20 kg x 5 Kv+40 kg x 16, 12, 10 Pull-ups Kv x 12, 10, 9 H. Uni. Curls 19 kg x 9/9 D. Laterals 10 kg x 15, 5, 5, 5, 4, 4 Concentration curls 16 kg x 9/9 Pull-overs 29 kg x 10, 8, 6 Quote Link to comment Share on other sites More sharing options...
jsc Posted July 31, 2018 Author Report Share Posted July 31, 2018 Sidd. Bencurls 90+1 x 7 130+2 x 13, 3, 3, 3, 3, 3 Maskin squats +0 kg x 12 40 kg x 10 55 kg x 20, 5, 5, 5, 5, 5 (bred fodstilling) 55 kg x 20, 5, 5, 5, 5, 5 (smal fodstilling) Pull-throughs Stakken x 10, 12, 12 Quote Link to comment Share on other sites More sharing options...
jsc Posted August 1, 2018 Author Report Share Posted August 1, 2018 D. Suitcase sidestep 60 kg x 1/hånd Push-ups Kv x 5 Kv+20 kg x 4 Kv+40 kg x 3 Dips Kv x 5 Kv+10 kg x 3 Kv+20 kg x 14, 12, 11 H. Iso. Rows 100 x 5 130 x 3 H. Isolateral Rows, 1-arms 130 x 9/9 120 x 9/9 110 x 9/9 100 x 10/10 Højre side er svagere end venstre fra naturens side. Så unilaterale øvelser er nok nogengange fint. Maskin laterals 60 x 18, 5, 5, 4 D. Conc. Curls 16 kg x 10/10, 2/2 16 kg x 9/9 Push-downs Stakken x 12, 3, 3 Quote Link to comment Share on other sites More sharing options...
jsc Posted August 3, 2018 Author Report Share Posted August 3, 2018 Liggende Bencurls 90 x 5 90 x 17, 5, 5, 4 Var virkelig øm i dag i skinkestrengene, så det måtte være let. Benpres 130 x 12 210 x 12 270 x 12 Opvarmning til: Maskin squats 57.5 kg x 30, 5, 5, 5, 5, 5 Smith machine RDL(5010) +30 kg x 10 +50 kg x 10, 10 Nu må tiden vise, om det er en god baglårsøvelse. Den gik ikke i den dårlige lænd, hvilket jo er et plus, men mine lats og midt-trapezius var RISTEDE bagefter. Og DET alene gør den værd at beholde - ryg på bendag Pull-throughs Stakken x 15, 15 Gab, men godt baglårsstræk. Quote Link to comment Share on other sites More sharing options...
jsc Posted August 5, 2018 Author Report Share Posted August 5, 2018 D. Suitcase hold 60 kg x 20 sek/hånd Brede para. Pull-ups Kv x 10, 9, 8 Push-ups Kv x 5 Kv+20 kg x 4 Kv+40 kg x 3 Kv+50 kg x 12 Kv+40 kg x 11 D. Six-ways + laterals 8 kg x 8+9 6.5 kg x 8+7 DA BURN :D D. Pull-overs 29 kg x 13, 11 H. Unilat. Curls 18 kg x 11 16 kg x 15 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.