TheCzech Posted April 1, 2016 Author Report Share Posted April 1, 2016 Uge 8, Dag 5 - Zhredding Zeazon Pullups 18xbw 6xbw 6xbw 6xbw 6xbw MAG CG Seated row SS CS Db row SS 1-arm alternating PL Seated row 12x10 + 10x34kg + 10x20kg 12x10 + 10x34kg + 10x20kg 12x10 + 10x34kg + 10x20kg Straight arm rope pulldown SS Facepulls 12x35kg + 12x25kg 12x35kg + 12x25kg 12x35kg + 12x25kg 12x35kg + 12x25kg Ez curl SS Fransk pres 8x + 8x 8x + 8x 8x35kg + 8x45kg 6x40kg + 6x50kg 6x45kg + 6x55kg 6x50kg + 6x60kg Db hammer curl SS Lying db extensions 12x15kg + 12x15kg 12x15kg + 12x15kg 12x15kg + 12x15kg 12x15kg + 12x15kg Cable preacher curl SS Rope overhead extensions 15x7 + 15x8 15x7 + 15x8 15x7 + 15x8 Ekstern skulderrotation 3x8 I morgen står den på modbydeligt tidlig bentræning inden turen går til Albertslund og DM i SL. Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 3, 2016 Author Report Share Posted April 3, 2016 Uge 8, Dag 6 - Zhredding Zeazon Meget tidlig omgang i Ringsted inden DM Raw i Albertslund. Box squat 6x60kg 6x60kg 4x100kg 4x100kg 3x140kg 3x145kg 3x150kg 3x150kg 3x150kg Vertikal benpres SS Goodmornings 12x170kg + 6x80kg 12x170kg + 6x80kg 12x170kg + 6x80kg 12x170kg + 6x80kg 12x170kg + 6x80kg 12x170kg + 6x80kg Quote Link to comment Share on other sites More sharing options...
salt Posted April 4, 2016 Report Share Posted April 4, 2016 Ved du om man kan købe en enkelttræning i OBBC? Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 4, 2016 Author Report Share Posted April 4, 2016 Gæstetræning i OBBC er gratis første gang. Derefter koster det vist ~50 kr pr. gang. Der er bemanding i hele åbningstiden, så man kan altid komme ind som gæst. Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 4, 2016 Author Report Share Posted April 4, 2016 Uge 9, Dag 1 - Zhredding Zeazon 92,4kg. Så tynde, vi bliver. Db bænkpres 10x20kg 10x20kg 10x30kg 8x40kg 8x50kg 8x56kg 10x60kg 8x50kg 8x50kg WG PL Pres SS Incline bænkpres SS ½ ROM db Fly 12x60kg + 10x80kg + 12x12kg 12x60kg + 10x80kg + 12x12kg 12x60kg + 10x80kg + 12x12kg Db squeeze press 10x24kg 10x24kg 10x24kg 10x24kg Db lateral raise (6 hele + 6 halve) 12x12kg 12x12kg 12x12kg 12x12kg Standing db skulderpres 10x30kg 10x30kg 10x30kg 10x30kg Hanging leg raises 10xbw 10xbw 10xbw 10xbw 10xbw Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 5, 2016 Author Report Share Posted April 5, 2016 Uge 9, Dag 2 - Zhredding Zeazon Chinups 6xbw 6xbw+15kg 6xbw+15kg 6xbw+15kg 6xbw+15kg Db row 5x58kg 5x58kg 5x58kg 5x58kg Det er vist det tungeste, jeg nogensinde har kørt her. WG CS Barbell row 8x20kg 8x60kg 8x80kg 8x80kg 8x80kg Facepulls 10x25 10x25 10x25 10x25 Db hammer curl SS Lying db extensions 10x15kg + 10x15kg 8x17,5kg + 8x17,5kg 8x20kg + 8x17,5kg 6x22,5kg + 8x17,5kg 6x25kg + 8x17,5kg Herefter brokkede albuen sig lidt, så jeg droppede bicepsøvelse nr. 2. Overhead rope extensions 12x50 12x50 12x50 12x50 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 6, 2016 Author Report Share Posted April 6, 2016 Uge 9, Dag 3 - Zhredding Zeazon OL Squat 6x60kg 6x60kg 4x100kg 4x100kg 3x140kg 3x160kg 6x180kg 6x140kg 6x140kg 6x140kg 6x120kg 6x120kg 6x100kg 6x100kg 1-bens benpres uden stop mellem højre og venstre 10x110 10x110 10x110 10x110 10x110 10x110 Seated leg curls 8x110 8x110 8x110 8x110 8x90 8x90 8x90 8x90 Seated calf raise SS Cable crunches 8x60kg + 12x50 8x60kg + 12x50 8x60kg + 12x50 8x60kg + 12x50 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 7, 2016 Author Report Share Posted April 7, 2016 Uge 9, Dag 4- Zhredding Zeazon Eksamen inden træning i dag, hvorfor jeg først trænede kl. 15. oh teh horror. Der var dog ikke så mange mennesker som frygtet, albuen var god igen og energien ditto. Dips 8xbw 8xbw 8xbw+25kg 8xbw+25kg 6xbw+50kg 5xbw+70kg 5xbw+90kg 5xbw+90kg 5xbw+90kg Incline bænkpres 10x20kg 10x60kg 8x90kg 6x100kg 6x110kg 6x90kg Military press 8x20kg 6x60kg 5x77,5kg 5x87,5kg 6x60kg 6x60kg 1-arm db laterals 8x13kg 8x13kg 8x13kg 8x13kg Decline crunches SS Donkey calf raise 10xbw + 15x110kg 10xbw + 15x110kg 10xbw + 15x110kg 10xbw + 15x110kg 10xbw + 15x110kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 8, 2016 Author Report Share Posted April 8, 2016 Uge 9, Dag 5 - Zhredding Zeazon 92,3kg Højre albue brokkede sig igen lidt i starten af armtræningen, men det gik væk til sidst. Pullups 8xbw 8xbw 8xbw 8xbw 8xbw CG Seated row SS CS Db row SS High-low seated row 12x10 + 10x35kg + 10x20kg 12x10 + 10x35kg + 10x20kg 12x10 + 10x35kg + 10x20kg Straight arm rope pulldown SS Facepulls 12x35kg + 12x25kg 12x35kg + 12x25kg 12x35kg + 12x25kg 12x35kg + 12x25kg Rope extensions SS Cable reverse grip curls 15x15 + 15x10 15x15 + 15x10 15x15 + 15x10 15x25 + 15x15 12x35 + 12x25 10x45 + 10x35 10x45 + 10x35 10x45 + 10x35 1-arm cable extensions SS Rope curls 15x15 + 15x30 15x15 + 15x30 15x15 + 15x30 15x15 + 15x30 Ekstern skulderrotation 3x10 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 9, 2016 Author Report Share Posted April 9, 2016 Uge 9, Dag 6 - Zhredding Zeazon 91,8 kg God power i benene i dag. Box squat 6x60kg 6x60kg 4x100kg 4x100kg 3x130kg 3x140kg 3x150kg 5x155kg FFE Bulgarsk split squat 5 sekunders ecc 6xbw 6xbw 6xbw 6xbw 6xbw Db rumænsk DL 6x42kg 6x46kg 6x50kg 6x52kg 6x52kg Lying leg curls 8x13 8x13 8x13 8x13 8x13 Seated calf raise 15x20kg + 14x20kg + 13x20kg + 12x20kg + 11x20kg + 10x20kg + 9x20kg +8x20kg +7x20kg +6x20kg +5x20kg Decline crunches 10xbw 10xbw 10xbw 10xbw 10xbw Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 11, 2016 Author Report Share Posted April 11, 2016 Uge 10, Dag 1 - Zhredding Zeazon meh. Følte mig tyk og slap i dag. Db bænkpres 10x20kg 10x20kg 10x30kg 8x40kg 8x50kg 8x56kg 10x60kg Decline bænkpres 10x20kg 8x60kg 8x90kg 8x110kg 8x110kg 8x110kg 8x110kg Cable fly SS PL Incline pres 15x4 + 15x40kg 15x4 + 15x40kg 15x4 + 15x40kg 15x4 + 15x40kg 15x4 + 15x40kg Db laterals 12x11kg 12x11kg 12x11kg 12x11kg 12x11kg Maskine laterals 15x35kg 15x35kg 15x35kg Standing db skulderpres 12x25kg 12x25kg 12x25kg Cable crunches SS Standing calf raise stop i top og bund 12x60kg + 8x200kg 12x60kg + 8x200kg 12x60kg + 8x200kg 12x60kg + 8x200kg 12x60kg + 8x200kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 12, 2016 Author Report Share Posted April 12, 2016 Uge 10, Dag 2 - Zhredding Zeazon Albuen var tip-top i dag og formen var god. Pullups 6xbw 6xbw+10kg 6xbw+20kg 6xbw+10kg 6xbw 6xbw Db row 6x56kg 6x56kg 6x56kg 6x56kg CG Pulldown 10x50kg 10x60kg 8x70kg 8x75kg 8x75kg Cable curl SS Rope extensions 15x15 + 15x20 15x15 + 15x20 15x15 + 15x20 15x25 + 15x30 12x35 + 12x40 10x40 + 10x50 10x40 + 10x50 Db hammer curl SS Db 1-arm overhead extensions 15x12kg + 15x10kg 15x12kg + 15x10kg 15x12kg + 15x10kg 15x12kg + 15x10kg Ekstern skulderrotation 3x8 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 13, 2016 Author Report Share Posted April 13, 2016 Uge 10, Dag 3 - Zhredding Zeazon God træning, men efterfølgende var der også helt udsolgt. OL Squat 6 sekunders ecc 6x60kg 6x60kg 4x100kg 4x100kg 3x140kg 3x160kg 3x180kg normalt tempo m. stop 5x140kg 5x140kg Hacksquat 5 sekunders ecc SS CS Benpres 8x60kg + 15x200 8x60kg + 15x200 8x60kg + 15x200 8x60kg 8x60kg 1-legged lying leg curl 8x6 8x6 8x6 Lying leg curls SS DB rumænsk DL 10x8 + 8x40kg 10x8 + 8x40kg 10x8 + 8x40kg 10x8 + 8x40kg Decline crunches SS Standing calf raise 8xbw + 10x250kg 8xbw + 10x250kg 8xbw + 10x250kg 8xbw + 10x250kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 14, 2016 Author Report Share Posted April 14, 2016 Uge 10, Dag 4- Zhredding Zeazon God power i dag og masser af streger i ballerne. Det kan vi godt lide. Dips 8xbw 8xbw 8xbw+25kg 8xbw+25kg 6xbw+50kg 5xbw+75kg 5xbw+95kg 5xbw+95kg PL Incline chest press 10x80kg 10x100kg 8x100kg 8x100kg 8x100kg Military press 8x20kg 6x60kg 5x70kg 5x80kg 5x90kg 6x60kg 1-arm db laterals 8x13kg 8x13kg 8x13kg 8x13kg Donkey calf raise 20x110kg + 15x100kg + 12x90kg + 12x80kg + 12x70kg + 12x60kg + 12x50kg + 12x40kg + 12x30kg + 12x20kg Hanging leg raises 8xbw 8xbw 8xbw 8xbw Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 15, 2016 Author Report Share Posted April 15, 2016 Uge 10, Dag 5 - Zhredding Zeazon Første sæt pullups dræbte mig fuldstændig i dag. Derefter var det bare overlevelse. Formen var dog på sit bedste i år. Pullups 19xbw 6xbw 6xbw 6xbw CG Seated row SS CS Db row SS High-low seated row 12x10 + 10x35kg + 10x30kg 12x10 + 10x35kg + 10x30kg 12x10 + 10x35kg + 10x30kg Straight arm rope pulldown SS Facepulls 12x35kg + 12x25kg 12x35kg + 12x25kg 12x35kg + 12x25kg 12x35kg + 12x25kg Seated db curls SS Lying db extensions 15x12kg + 15x12kg 15x12kg + 15x12kg 15x12kg + 15x12kg 15x12kg + 15x12kg Rope curls SS Triceps pushdown 15x30 + 15x30 15x40 + 15x40 12x50 + 12x50 12x60 + 12x60 10x65 + 10x65 Herkules curls SS 1-arm cable extensions 20x10 + 20x10 20x10 + 20x10 20x10 + 20x10 Ekstern skulderrotation 3x10 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 16, 2016 Author Report Share Posted April 16, 2016 Uge 10, Dag 6 - Zhredding Zeazon 91,8 kg Noget bedre energi i dag end i går, så det udnyttede jeg til at lave den posering, jeg ikke fik gjort i går oveni dagens program. Box squat 6x60kg 6x60kg 4x100kg 4x100kg 3x120kg 3x140kg 3x150kg 3x160kg 3x140kg 3x140kg Trapbar DL 8x105kg 8x145kg 6x165kg 6x185kg 5x205kg Vertikal benpres 10x80kg 10x120kg 10x160kg 10x160kg 10x160kg 1-legged lying hip extensions 15xbw 15xbw 15xbw 15xbw Hanging hip raises 8xbw 8xbw 8xbw 8xbw Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 17, 2016 Author Report Share Posted April 17, 2016 Off 91,4kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 18, 2016 Author Report Share Posted April 18, 2016 Uge 11, Dag 1 - Zhredding Zeazon Db bænkpres 10x20kg 10x20kg 10x30kg 8x40kg 8x50kg 8x56kg 10x60kg Peck deck SS Incline bænkpres 15x40 + 8x80kg 15x40 + 8x80kg 15x40 + 8x80kg 15x40 + 8x80kg Press-to-fly 10x18kg 10x18kg 10x18kg 10x18kg Cable fly 15x11 15x11 15x11 Cable 1-arm laterals 12x11kg 12x11kg 12x11kg 12x11kg 12x11kg Standing db skulderpres 12x25kg 12x25kg 12x25kg 30 minutters posering Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 19, 2016 Author Report Share Posted April 19, 2016 Uge 11, Dag 2 - Zhredding Zeazon Pullups 5xbw 5xbw+10kg 5xbw+15kg 5xbw+20kg 5xbw Db row 6x58kg 6x58kg 5x58kg 5x58kg CS Barbell row eo 8x60kg 8x60kg 8x60kg 8x60kg Cable curl SS Rope extensions 15x15 + 15x20 15x15 + 15x20 15x15 + 15x20 15x25 + 15x30 12x35 + 12x40 10x40 + 10x50 10x40 + 10x50 Db hammer curl SS Db 1-arm overhead extensions 12x15kg + 12x12kg 12x15kg + 12x12kg 12x15kg + 12x12kg 12x15kg + 12x12kg Ekstern skulderrotation 3x8 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 20, 2016 Author Report Share Posted April 20, 2016 Uge 10, Dag 4 - Zhredding Zeazon Squatten spolerede lidt resten af træningen, men det var det hele værd. Ol squat 6x60kg 6x60kg 4x100kg 4x100kg 20x140kg Rumænsk DL SS CS Benpres 10x80kg + 10x250 10x80kg + 10x250 10x80kg + 10x250 10x80kg + 10x250 Leg curls SS CS Benpres 10x90 + 10x250 10x90 + 10x250 10x90 + 10x250 10x90 + 10x250 10x90 + 10x250 Standing cable crunches SS Seated calf raise 2 sekunders stop i top og bund 10x50 + 8x40kg 10x50 + 8x40kg 10x50 + 8x40kg 10x50 + 8x40kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 21, 2016 Author Report Share Posted April 21, 2016 Uge 11, Dag 4- Zhredding Zeazon 90,8kg. Puha vi er tynde. Dips 8xbw 8xbw 8xbw+25kg 8xbw+25kg 6xbw+50kg 5xbw+75kg 5xbw+100kg 15xbw 15xbw Incline bænkpres 10x20kg 8x60kg 8x80kg 6x90kg 6x90kg 6x90kg Db skulderpres 8x25kg 8x30kg 8X35kg 8x40kg 1-arm db laterals 8x13kg 8x13kg 8x13kg 8x13kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 21, 2016 Author Report Share Posted April 21, 2016 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 23, 2016 Author Report Share Posted April 23, 2016 Uge 11, Dag 5 - Zhredding Zeazon 90,5 kg . Træningi AG med Power Addict. Ring pullups 8xbw 8xbw 8xbw 6xbw 6xbw Yates row 10x20kg 10x60kg 10x100kg 10x100kg 10x100kg 10x100kg WG Pulldown 12x60kg 12x60kg 12x60kg 12x60kg Shovel grip seated row 12x50kg 12x50kg 12x50kg 12x50kg Bent over lateral raise 12x8kg 12x8kg 12x8kg 12x8kg Db curl SS Lying db extensions 12x14kg + 12x14kg 12x14kg + 12x14kg 12x14kg + 12x14kg 12x14kg + 12x14kg 12x14kg + 12x14kg Ez curl SS Rope extensions 10x35kg + 10x20kg 10x35kg + 10x20kg 10x35kg + 10x20kg 10x35kg + 10x20kg Ekstern skulderrotation 3x10 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 23, 2016 Author Report Share Posted April 23, 2016 Uge 11, Dag 6 - Zhredding Zeazon Box squat 6x60kg 6x60kg 4x100kg 4x100kg 3x120kg 3x140kg 3x152,5kg 3x162,5kg 3x140kg 3x140kg Det er vist mit bedste boxsquat til dato. Rumænsk DL 10x20kg 10x60kg 8x100kg 8x100kg 8x100kg 8x100kg 1-legged Vertikal benpres SS Lying leg curls 8x90kg + 8x55kg 8x90kg + 8x55kg 8x90kg + 8x55kg 8x90kg + 8x55kg 8x90kg + 8x55kg 8x90kg + 8x55kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 25, 2016 Author Report Share Posted April 25, 2016 Uge 12, Dag 1 - Zhredding Zeazon Db bænkpres 10x20kg 10x20kg 10x30kg 8x40kg 8x50kg 8x56kg 10x60kg 10x50kg 10x50kg 10x50kg Reverse grip bænkpres 8x20kg 8x60kg 8x80kg 8x80kg 8x80kg 8x80kg PL Incline pres SS Cable fly 15x50kg + 12x3 15x50kg + 12x3 15x50kg + 12x3 15x50kg + 12x3 15x50kg + 12x3 Db )laterals (6 hele + 6 halve 12x10kg 12x10kg 12x10kg 12x10kg Standing db skulderpres 12x25kg 12x25kg 12x25kg Decline crunches SS Standing calf raise 10xbw + 8x275 10xbw + 8x275 10xbw + 8x275 10xbw + 8x275 Quote Link to comment Share on other sites More sharing options...
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