hannebol Posted November 27, 2014 Author Report Share Posted November 27, 2014 Træning OnsdagBænk2x8@502x3@801x1@1101x1@1301x1@140skrå med håndvægte4x10-12@ op til 42,5flyes4x12-15push down4x10-20 Quote Link to comment Share on other sites More sharing options...
hannebol Posted December 2, 2014 Author Report Share Posted December 2, 2014 Træning Fredagsitting row 4x15træk til bryst4x12rowing4x12crunch3x12bagside skulder4x15 Quote Link to comment Share on other sites More sharing options...
hannebol Posted December 2, 2014 Author Report Share Posted December 2, 2014 Træning mandag ( morgen vægt 86,5 )squat2x6@502x4@901x3@1201x3@1501x1@1701x1@1801x1@1951x1@202,5ben spark 4x12one leg curl4x12-15leg raise3x12-15curl db4x8curl med ez stang4x8curl over bænk3x10 Quote Link to comment Share on other sites More sharing options...
hannebol Posted December 3, 2014 Author Report Share Posted December 3, 2014 Træning onsdagBænk Press2x8@501x5@801x3@1001x1@1201x1@1301x2@130 sling shot herfra1x1@1401x1@150Skrå bænk med dB4x6-10 op til 48 kgFlyes i maskine4x15Push Down4x10-12One arm push down3x10 Quote Link to comment Share on other sites More sharing options...
hannebol Posted December 8, 2014 Author Report Share Posted December 8, 2014 PG Strongman jule stævne i SvendborgTog turen til Svendborg lørdag morgen til et julestævne for at prøve kræfter med noget nyt. løftede i -90 vejede ind på 85,2 med bukser på.Log press med 80 kg på 75 sek1x10 stkframe walk med 190 kg 2x20mtid 20.14 sekdødløft med 170 kg på 75 sek1x17 stkdækflip med 300 kg dæk 1x4 stk Quote Link to comment Share on other sites More sharing options...
hannebol Posted December 8, 2014 Author Report Share Posted December 8, 2014 Træning mandagFront squat2x8@501x5@801x3@1001x3@1101x3@1201x5@80Leg curl4x12Benspark4x12Skulder Press håndvægte1x10@221x10@263x10@32Side lat4x8-15 Quote Link to comment Share on other sites More sharing options...
hannebol Posted December 11, 2014 Author Report Share Posted December 11, 2014 Træning Onsdagbænk press1x15@bar1x8@501x8@803x10@100skrå bænk med håndvægte1x8@322x8@421x10@32flyes i maskine4x12push down5x8-15 Quote Link to comment Share on other sites More sharing options...
hannebol Posted December 15, 2014 Author Report Share Posted December 15, 2014 træning fredagSitting rowing i maskine4x15Bendover rowing 4x10-15Sitting row4x12siddende stem DB4x12@ op til 32 kgbagside skulder 3x15 Quote Link to comment Share on other sites More sharing options...
hannebol Posted December 15, 2014 Author Report Share Posted December 15, 2014 Træning Søndagsmal bænk1x10@501x10@801x9@1001x4@1105x5@80Triceps extentions4x15stående stem i maskine5x12-15underarms curl4x10sit ups4x15 Quote Link to comment Share on other sites More sharing options...
hannebol Posted December 17, 2014 Author Report Share Posted December 17, 2014 Træning mandagsquat1x6@601x3@1001x3@1301x1@1601x1@170ben press4x10@200-220 kgleg curl4x15leg raise4x15curl i maskine4x20-25curl over bænk4x12 Quote Link to comment Share on other sites More sharing options...
hannebol Posted December 20, 2014 Author Report Share Posted December 20, 2014 træning onsdagbænk press1x10@501x10@802x10@1002x10@80skrå bænk med håndvægte4x10 op til 32 kgflyes i maskine4x15push down + one arm push down ( super set )4x10-15 Quote Link to comment Share on other sites More sharing options...
hannebol Posted December 20, 2014 Author Report Share Posted December 20, 2014 Træning Fredagdødløft1x10@bar1x6@601x4@1001x3@1401x3@1801x3@220hiv til bryst i maskine3x10sitting rowing4x12bagside skulder4x15curl med ez stang3x12curl over bænk3x10-15hammer curl3x15crunch3x15-20 Quote Link to comment Share on other sites More sharing options...
hannebol Posted December 23, 2014 Author Report Share Posted December 23, 2014 Træning Mandagsquat 1x6@bar1x6@601x5@1001x3@1401x2@1601x1@1701x1@1803x3@130 pause i bundenleg raise4x15leg curl4x15 Quote Link to comment Share on other sites More sharing options...
hannebol Posted December 23, 2014 Author Report Share Posted December 23, 2014 (edited) Træning Tirsdagbænk press1x8@bar1x5@501x5@805x5@110skulder press håndvægte6x8-15@ 20 - 32 kgside lat 4x10triceps extention 4x10-15one arm push down4x10curl over bænk4x10-15 Edited December 23, 2014 by hannebol Quote Link to comment Share on other sites More sharing options...
hannebol Posted January 6, 2015 Author Report Share Posted January 6, 2015 Træning Mandag morgen vægt 86squat2x6@bar2x6@602x5@1001x3@@1303x5@1603x8@130Træt efter ferie og dårlig spisning, ondt i lenden efter log press sidste uge, men fantastisk ben træning. Squat op til 130 var uden bælte og med pause i bunden.leg raise 4x15one leg curl4x12curl over bænk4x10-20 Quote Link to comment Share on other sites More sharing options...
hannebol Posted February 8, 2015 Author Report Share Posted February 8, 2015 Træning søndagPush Press2x5@501x3@701x3@903x3@100Forward hold3x40sek @ 12 kgCircus dumbbell3x3@32kgSiddende skulder Press3x20-9Push Down 3x20-10Triceps extentions3x10@bwCrunch ( mave )3x10-12 Quote Link to comment Share on other sites More sharing options...
hannebol Posted February 9, 2015 Author Report Share Posted February 9, 2015 Træning mandag ( morgen vægt 88,5 )SquatOpv1x3@1001x3@1401x3@1701x1@1901x1@2001x1@2101x1@180Leg Raise 3x12-15Ben spark 3x10One leg curl 4x12Len extentions 4x12Crunch 4x10Curl med ez stang 4x6-10Good mornings 4x12 Quote Link to comment Share on other sites More sharing options...
TRS Posted February 10, 2015 Report Share Posted February 10, 2015 Solide pas !... Quote Link to comment Share on other sites More sharing options...
hannebol Posted February 11, 2015 Author Report Share Posted February 11, 2015 (edited) Træning Onsdag stille og roligbænk2x8@bar2x8@501x3@804x3-4@95 med pause i bundenflad bænk db [email protected], 2x10@48flyes 3x15front raise 2x10@15, 2x10@20push down rob 4x15crunch ( mave ) 3x12len extentions 3x10+10kg Edited February 11, 2015 by hannebol Quote Link to comment Share on other sites More sharing options...
hannebol Posted February 13, 2015 Author Report Share Posted February 13, 2015 Træning fredagDødfødt2x8@802x3@1202x3@1601x1@1901x1@2101x5@230Bagside skulder 4x15Curl 3x10-20Crunch 3x10Len extentions 3x10+10kg Quote Link to comment Share on other sites More sharing options...
hannebol Posted February 16, 2015 Author Report Share Posted February 16, 2015 (edited) Efter en go søndags træning i CFAA aka stronman træning blev det endelig mandag. Var lidt uoplagt men det er ikke nogle undskyldning.Morgen vægt 89Squat1x20@bar2x6@601x3@1001x3@1301x3@1601x5@1901x10@150Leg Raise 3x15Bagside lår 3x10Ben spark 3x10Len extentions 3x12+10 kgCrunch 4x12 Edited February 17, 2015 by hannebol Quote Link to comment Share on other sites More sharing options...
hannebol Posted February 18, 2015 Author Report Share Posted February 18, 2015 Træning onsdag havde spise alt for Clean i dag så der var ikke så meget energi kunne jeg mærke.Bænk max1x10@bar1x10@502x6@801x1@1101x1@1301x1@1401x1@1451x15@80Flad db 3x10@48kgPush Down robe 4x15-20Cirkus dumbbell op til 42kg Quote Link to comment Share on other sites More sharing options...
hannebol Posted February 23, 2015 Author Report Share Posted February 23, 2015 Træning mandagBen PressOpv5x10-20@200-280kgFront squat1x6@bar2x3@601x3@901x1@1201x1@1401x1@160 miss fik ikke spændt bæltet ordenligt ind så gik ikkeLeg Raise 4x20Bagside lår 4x10Len extentions 3x12+10kgCrunch 3x12-15 Quote Link to comment Share on other sites More sharing options...
hannebol Posted February 25, 2015 Author Report Share Posted February 25, 2015 Træning onsdagBænkpress1x30@bar2x20@502x15@801x10@1001x10@80Fladbænk dB 4x10-15@ 32-48kgCabel cross 4x15Dips 4x10-20Push Down 3x15-20Crunch 3x12 Quote Link to comment Share on other sites More sharing options...
hannebol Posted February 27, 2015 Author Report Share Posted February 27, 2015 (edited) Træning Fredag ( morgen vægt 88 kg )Hurtig træning i dagDødløft1x10@bar1x6@601x3@1001x3@1401x3@140 fra 5 cm platform1x3@180 fra 5 cm platform1x2@180 fra 10 cm platform herfra1x1@200 1x3@2201x6@180rowing 4x10-12curl med ez stang 3x12len extentions 4x10 +15kgcrunch 4x12 Edited February 27, 2015 by hannebol Quote Link to comment Share on other sites More sharing options...
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