Clenharder Posted October 20, 2015 Report Share Posted October 20, 2015 (edited) Nej, der er tale om en legendarisk østeuropæisk protokol med garanti for succes.Charles Glass er altså ikke fra øst-europa. Edited October 20, 2015 by Clenharder Quote Link to comment Share on other sites More sharing options...
TheCzech Posted October 20, 2015 Author Report Share Posted October 20, 2015 (edited) Der tager du fejl Charles Glass er indbegrebet af Østeuropæiske træningsfilosofi, han har bare lavet en omvendt Michael Jackson.Uge 1, Dag 3 - Comeback of the striationsBænkpres m. stop10x20kg10x20kg8x60kg8x60kg5x90kg5x122,5kg3x132,5kg5x142,5kg5x120kg5x120kgDips10xbw10xbw+40kg8xbw+60kg8xbw+80kg12xbw12xbwPL Incline pres8x80kg8x80kg8x80kg8x80kgLateral raise10x12kg10x12kg10x12kg10x12kgFransk pres8x45kg8x45kg8x45kg8x45kgEkstern skulderrotation3x10 Edited October 21, 2015 by TheCzech Quote Link to comment Share on other sites More sharing options...
TheCzech Posted October 21, 2015 Author Report Share Posted October 21, 2015 Uge 1, Dag 4 - Comeback of the striationsOL Squat6x60kg6x60kg4x100kg4x100kg + 18kg kæder3x130kg + 18kg kæder5x150kg + 18kg kæder5x150kg + 18kg kæder5x150kg + 18kg kæder5x150kg + 18kg kæderPrøvede et nyt setup op i dag hvor kæderne slipper helt i bunden.Hacksquat10x40kg10x60kg10x60kg10x60kg10x60kg1-legged benpres15x7015x9015x9015x90Lying leg curls10x40kg10x40kg10x40kg10x40kg10x40kg1-legged standing leg curl12x10kg12x10kg12x10kg12x10kgRumænsk DL8x60kg8x100kg8x100kg8x100kg8x100kgCable crunches15x60kg15x60kg15x60kg15x60kg15x60kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted October 23, 2015 Author Report Share Posted October 23, 2015 (edited) Uge 1, Dag 5 - Comeback of the striations1-arm cable row12x20kg12x27kg12x27kg10x34kgDb row8x40kg8x40kg8x40kg8x40kgUH Bent over row12x60kg12x80kg12x80kg12x80kgPullups6xbw6xbw6xbw6xbwPL High row15x40kg15x80kg15x80kg12x80kg + 6x80kg + 4x80kgDødløft10x60kg8x100kg5x120kg5x140kg5x160kg5x180kg Edited October 23, 2015 by TheCzech Quote Link to comment Share on other sites More sharing options...
TheCzech Posted October 23, 2015 Author Report Share Posted October 23, 2015 Uge 1, Dag 6 - Comeback of the striationsIncline db press10x20kg10x20kg8x30kg8x40kg6x45kg17x50kgJeg skulle have lavet 8 med 60'erne i flad bænk, men 60'erne er gået i stykker i Anytime, så i stedet for flad bænk lavede jeg incline, og i stedet for 8 lavede jeg 17. Godt pump.Incline bænkpres 4 sekunders ecc8x20kg8x60kg8x60kg8x60kg8x60kgDips30xbw30xbw25xbw25xbwDb fly stop i bunden10x14kg10x14kg10x14kg10x14kgDb curl SS Lying incline db extensions10x11,5kg + 10x11,5kg10x14kg + 10x14kg8x16kg + 8x16kg8x16kg + 8x16kg8x16kg + 8x16kgCable Curl SS Rope extensions15x20kg + 15x30kg15x20kg + 15x30kg15x20kg + 15x30kg15x20kg + 15x30kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted October 24, 2015 Author Report Share Posted October 24, 2015 Dagens meget seriøse træning.100kg dødløft5 pushups5 dips5 pullups100kr bænkpres100kr squat200kg dødkøftEfterfulgt af :Lateral raise10x10 x 11,5kgBent over laterals:6x15 x 9kgMaskine shrugs5x12 x 80kgStanding calf raise6x10x80kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted October 26, 2015 Author Report Share Posted October 26, 2015 (edited) Uge 2, Dag 1 - Comeback of the striationsMin lænd var lidt træt, så jeg var en smule påpasselig i forhold til dagens topsæt, men det gik fint og smertefrit. Jeg måtte i øvrigt lære et par af SL'erne om forbudte reps, vigtigheden af pump samt effekterne af at forvirre musklerne.OL Squat6x60kg6x60kg4x100kg3x140kg2x165kg2x175kg5x185kg5x165kg5x165kgRumænsk DL10x20kg10x60kg8x100kg6x122,5kg6x122,5kg6x122,5kg6x122,5kgHacksquat8x80kg8x80kg8x80kgFFE Bulgarsk split squat8xbw8xbw8xbw1-legged lying leg curls SS Cable crunches8x15kg + 8x60kg8x15kg + 8x60kg8x15kg + 8x60kg8x15kg + 8x60kg8x15kg + 8x60kgSeated calf raise stop i bund og top10x30kg10x30kg10x30kg10x30kg10x30kg Edited October 26, 2015 by TheCzech Quote Link to comment Share on other sites More sharing options...
TheCzech Posted October 27, 2015 Author Report Share Posted October 27, 2015 Uge 2, Dag 2 - Comeback of the striationsJeg byttede om på min lette rygdag og tunge brystdag for at give ryggen lidt mere hvile.Bænkpres m. stop10x20kg10x20kg6x60kg6x60kg6x60kg5x100kg3x120kg3x135kg4x145kg5x125kg5x125kgBænk med VL stang er og bliver lort.Dips10xbw8xbw+40kg6xbw+65kg6xbw+85kg8xbw+40kg8xbw+40kgPL Incline pres10x80kg10x100kg10x100kg10x100kgCable fly15x20kg15x20kg15x20kgCable 1-arm laterals12x10kg12x10kg10x10kg10x10kg8x10kgDb lateral raise SS Reverse peck deck12x10kg + 15x40kg12x10kg + 15x40kg12x10kg + 15x40kg12x10kg + 15x40kgStanding calf raise20x50kg30x45kg40x35kg50x25kg40x25kg30x25kg20x25kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted October 28, 2015 Author Report Share Posted October 28, 2015 Uge 2, Dag 3 - Comeback of the striationsPullups 3 sekunders ecc5xbw5xbw5xbw5xbw5xbw5xbwCS Db row10x40kg10x40kg8x40kg8x40kgCG MAG Pulldown12x60kg12x60kg12x60kg12x60kg1-arm seated row15x25kg15x25kg12x25kg12x25kgPL Low row20x60kg20x60kg20x60kgCable curl SS Two arm db overhead extensions10x30kg + 15x11,5kg10x30kg + 15x11,5kg10x30kg + 15x11,5kg10x30kg + 15x11,5kg10x30kg + 15x11,5kg10x30kg + 15x11,5kgDb hammer curl SS V-grip pushdown12x14kg + 12x50kg12x14kg + 12x50kg12x14kg + 12x50kg12x14kg + 12x50kg12x14kg + 12x50kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted October 29, 2015 Author Report Share Posted October 29, 2015 Uge 2, Dag 4 - Comeback of the striationsOL Squat6x60kg6x60kg4x100kg4x100kg + 18kg kæder3x130kg + 18kg kæder5x155kg + 18kg kæder5x155kg + 18kg kæder5x155kg + 18kg kæder5x155kg + 18kg kæderDet var ikke så pænt i dag. Sidste sæt var faktisk klart det pæneste, men stadig ikke helt som ønsket. Det var dog rimelig let.Hacksquat10x60kg10x60kg10x60kg8x60kg8x60kg1-legged benpres15x9015x9015x9015x90 + 10x90kg + 8x90Lying leg curls10x40kg10x40kg10x40kg10x40kg10x40kg1-legged standing leg curl12x10kg12x10kg12x10kg12x10kgRumænsk DL8x60kg8x100kg8x100kg8x100kg8x100kgCable crunches15x60kg15x60kg15x60kg15x60kg15x60kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted October 30, 2015 Author Report Share Posted October 30, 2015 Uge 2, Dag 5 - Comeback of the striationsTidlig træning i OBBC, men langt mere energi end i går ikke desto mindre og et fantastisk pump. BB for alle pengene.Db bænkpres10x20kg10x20kg10x30kg8x42kg6x50kg6x56kg10x62,5kgMit magnetsetup virkede upåklageligt.Incline bænkpres 4 sekunders ecc8x65kg8x65kg8x65kg8x65kgDips15xbw15xbw15xbw15xbwCable fly12x30kg12x30kg12x30kg12x30kgLateral raise12x12kg12x12kg12x12kg10x12kg + 6x8kg + 8x4kgRope extensions15x1015x1015x1015x1015x10Db overhead extensions SS Decline crunches10x12kg + 10xbw10x12kg + 10xbw10x12kg + 10xbw10x12kg + 10xbwEkstern skulderrotation3x12 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted October 31, 2015 Author Report Share Posted October 31, 2015 Uge 2, Dag 6 - Comeback of the striationsDer var en tidligere nordisk mester der prøvede at hijacke mig til sit team i dag. Min ryg var dog også flot i dag.Dødløft8x20kg8x60kg8x60kg5x100kg5x100kg5x130kg5x150kg5x150kg5x150kgDb row6x42kg6x42kg6x42kg6x42kg6x42kgChinups6xbw6xbw6xbw6xbw6xbw6xbwWG Pulldown10x1010x1010x1010x108x10Barbell curl10x20kg10x30kg8x40kg8x40kg8x40kgRope curl12x812x812x812x8 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted October 31, 2015 Author Report Share Posted October 31, 2015 (edited) Db bænkpres magnetsetuphttps://instagram.com/p/9gAsfnGp2f/?taken-by=kennieliasen Edited October 31, 2015 by TheCzech Quote Link to comment Share on other sites More sharing options...
Comedian Posted November 1, 2015 Report Share Posted November 1, 2015 Jeg måtte i øvrigt lære et par af SL'erne om forbudte reps4, 7, 9, 11 og 13? Quote Link to comment Share on other sites More sharing options...
TheCzech Posted November 1, 2015 Author Report Share Posted November 1, 2015 Præcis. Rie var ved at få et hjertestop, da jeg fortalte om mine positive erfaringer med især 7'ere. Quote Link to comment Share on other sites More sharing options...
Comedian Posted November 1, 2015 Report Share Posted November 1, 2015 Jeg har snakket med de resterende medlemmer i OBBC. Vi er desværre nødt til at bede dig om at ophøre den slags med det samme, eller finde et nyt sted at træne.Det er for alles bedste.Tak. Quote Link to comment Share on other sites More sharing options...
TheCzech Posted November 2, 2015 Author Report Share Posted November 2, 2015 (edited) Uge 3, Dag 1 - Comeback of the striationsEfter at krigen mellem SL'erne og BB'erne i OBBC igen er brudt ud i lys luge efter flere ugers spændt stemning, der er opstået som følge af nogle kæder der var monteret forkert samt en tiltagende brug af forbudte reps i nogle kredse, valgte jeg i dag at træne i Anytime, for at undgå at blive blandet for meget ind i de fysiske uroligheder.OL Squat6x60kg6x60kg4x100kg4x100kg3x140kg3x160kg2x180kg4x190kg4x170kg4x170kgMeget bedre end sidst. En del pænere og en overkommelig 4'er på 190kg.Rumænsk DL10x60kg8x100kg6x125kg6x125kg6x125kg6x125kg6x125kgHacksquat10x60kg10x60kg10x60kgFFE Bulgarsk split squat8xbw8xbw8xbw1-legged lying leg curl SS Cable crunches10x15kg + 12x50kg10x15kg + 12x50kg10x15kg + 12x50kg10x15kg + 12x50kg1-legged standing calf raise10x30kg10x30kg10x30kg10x30kg10x30kg Edited November 3, 2015 by TheCzech Quote Link to comment Share on other sites More sharing options...
Onkel Troels Posted November 2, 2015 Report Share Posted November 2, 2015 Uge 3, Dag 1 - Comeback of the striationsEfter at krigen mellem SL'erne og BB'erne i OBBC igen er brudt ud i lys luge efter flere ugers spændt stemning, der er opstået som følge af nogle kæder der var monteret forkert samt en tiltagende brug af forbudte reps i nogle kredse, valgte jeg i dag at træne i Anytime, for at undgå at blive blandet for meget ind i de fysiske uroligheder.Ahh, den strid er ligeså sejlivet som konflikten imellem Israelere og Muslimer i Jerusalem. :-D TheCzech 1 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted November 3, 2015 Author Report Share Posted November 3, 2015 Troels -> Jeg har godt hørt historierne om tidligere tiders voldsomme uroligheder, men jeg troede, den slags hørte fortiden til. Jeg er dog blevet klogere i løbet af de seneste dage.Uge 3, Dag 2 - Comeback of the striationsBænkpres m. stop10x20kg10x20kg6x60kg6x60kg4x90kg3x110kg3x130kg3x147kg4x130kg4x130kgDips12xbw8xbw+40kg6xbw+60kg6xbw+75kg6xbw+90kg12xbw12xbwPL Incline pres8x100kg8x100kg8x100kg8x100kgSeated db laterals10x11kg10x11kg10x11kg10x11kgFransk pres8x50kg8x50kg8x50kg8x50kgRope extensions10x1210x1210x1210x12Ekstern skulderrotation3x12Decline crunches12xbw12xbw12xbw12xbw12xbwSeated calf raise35x30kg + 10x30kg + 9x30kg + 8x30kg + 7x30kg + 6x30kg + 5x30kgav Quote Link to comment Share on other sites More sharing options...
TheCzech Posted November 4, 2015 Author Report Share Posted November 4, 2015 Uge 3, Dag 3 - Comeback of the striationsTræning med DJ Clen i OBBB. Masser af pump og gunshow for alle pengene. Dr. Caveman lavede noget, der nok kan kategoriseres som en blanding af øvelser på gulv og redskabsgymnastik.Pullups 4 sekunders ecc4xbw4xbw4xbw4xbw4xbw4xbwCS DB row8x42kg8x42kg8x42kg8x42kgUH Pulldown12x9 blokke12x9 blokke12x9 blokke12x9 blokke12x9 blokke1-arm seated cable row eo15x15kg15x15kg15x15kg12x15kg12x15kg0 graders back extension12xbw12xbw12xbwDb curl10x12kg8x15kg8x15kg8x15kg8x15kgRope curl15x35kg15x35kg15x35kg15x35kg15X35kg + 8x35kg + 5x35kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted November 5, 2015 Author Report Share Posted November 5, 2015 Uge 3, Dag 4 - Comeback of the striationsAM:Jeg mødtes igen med DJ Clen og Dr. Caveman til en omgang BBB.OL Squat6x60kg6x60kg4x100kg4x100kg4x100kg + 18kg kæder3x130kg+ 18kg kæder5x160kg+ 18kg kæder5x160kg+ 18kg kæder5x160kg+ 18kg kæder5x160kg+ 18kg kæderNoget bedre end sidst og stadig rimelig let.Hacksquat8x90kg8x90kg8x90kg8x90kg8x90kgFFE Bulgarsk split squat8xbw8xbw8xbw8xbw8xbwLying hip raises10xbw10xbw10xbw10xbw10xbwPM:Lying leg curls12x15kg12x15kg12x15kg8x35kg8x35kg8x35kg8x35kg8x35kg1-legged standing leg curl10x14kg10x14kg10x14kg10x14kg10x14kgRumænsk DL10x60kg8x100kg8x100kg8x100kg8x100kg8x100kgStanding calf raise 2 sekunders stop i top og bund8x50kg8x50kg8x50kg8x50kg8x50kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted November 6, 2015 Author Report Share Posted November 6, 2015 Uge 3, Dag 5 - Comeback of the striationsTidlig træning inden eksamen.Db bænkpres10x20kg10x20kg10x30kg8x40kg6x50kg6x58kg6x65kgIncline bænkpres 4 sekunders ecc8x80kg8x80kg8x80kg8x80kgDips15xbw15xbw15xbw15xbwCable fly15x15kg15x20kg15x20kg15x20kgLateral raise10x13kg10x13kg10x13kg10x13kg10x13kgRope pushdown12x5012x5012x5012x5012x50Lying db extensions8x12kg8x12kg8x12kg8x12kg + 5x12kg + 3x12kg8 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted November 7, 2015 Author Report Share Posted November 7, 2015 Uge 3, Dag 6 - Comeback of the striationsRinge træning. Muligvis fordi jeg var meget emotionelt berørt af, at DJ Clen brændte mig af til dagens træning. Vi skulle have dødløftet sammen, men han kom ikke. Så måtte jeg dødløfte alene.Dødløft6x20kg6x20kg5x60kg5x60kg5x100kg5x100kg5x140kg5x155kg5x155kg5x155kgJeg sutter virkelig helt ekstraordinært til dødløft.Db rows8x45kg8x45kg8x45kg8x45kg8x45kgChinups6xbw6xbw6xbw6xbwWG Pulldown12x50kg12x50kg12x50kg12x50kgShovel grip seated row eo12x50kg12x50kg12x50kg12x50kgBarbell curl10x35kg8x45kg8x45kg8x45kg8x45kgSeated hammercurl10x14kg10x14kg10x14kg10x14kgCable crunches12x55kg12x55kg12x55kg12x55kg12x55kg15 minutters posering. Formen spillede i dag. Jeg rebounder meget pænt på min reverse diet pt, selvom dagene indimellem er hårde, og det føles som om, jeg stadig er på diæt. Quote Link to comment Share on other sites More sharing options...
TheCzech Posted November 9, 2015 Author Report Share Posted November 9, 2015 Uge 4, Dag 1 - Comeback of the striationsJeg skulle have haft tung ben i dag, men det viste sig, at jeg havde valgt at medbringe én knækoger og én albuekoger, og jeg følte mig mere tryg ved at køre bænk uden albuekogere end tung squat uden knækogere, og mine ben er alligevel trods alt marginalt større end mine arme. Jeg squatter i morgen i stedet.Bænkpres m. stop10x20kg10x20kg6x60kg6x60kg4x90kg3x110kg3x130kg2x140kg3x150kg3x130kg3x130kgDips10xbw10xbw+40kg8xbw+60kg6xbw+80kg6xbw+80kg6xbw+80kgPL Incline pres8x100kg8x100kg8x100kg8x100kgSeated lateral raise10x11kg10x11kg10x11kg10x11kgFransk pres6x55kg6x55kg6x55kg6x55kgV-grip extensions15x812x1010x108x12Ekstern skulderrotation3x15 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted November 10, 2015 Author Report Share Posted November 10, 2015 Uge 4, Dag 2 - Comeback of the striationsOL squat6x60kg6x60kg4x100kg4x100kg3x140kg3x160kg2x175kg1x185kg4x195kg3x175kg3x175kgPlanen var 3 på 195, men det var LET.Haksquat8x90kg8x90kg8x90kg1-legged benpres15x110kg15x110kg15x110kgLying leg curls12x6 blokke12x6 blokke12x6 blokke12x6 blokke12x6 blokkeStanding calf raise30x150 + 12x150 + 10x150 + 9x150kg + 8x150 + 7x150kg + 6x150 + 5x150Det kunne Caveman godt lide.Decline crunches10xbw10xbw10xbw10xbw10xbw Quote Link to comment Share on other sites More sharing options...
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