Beeps Posted December 17, 2015 Author Report Share Posted December 17, 2015 (edited) 16-12-15UGE 2 DAG 3Bænkpres3 x 105 kg3 x 105 kg3 x 105 kg5 x 92.5 kg5 x 92.5 kg5 x 92.5 kg5 x 92.5 kgPush pressop til1 x 90 kg Bliver bedre og bedreDB flyes10 x 17.5 kg10 x 17.5 kg10 x 17.5 kg10 x 17.5 kgDB conc. curls10 x 15 kg10 x 17.5 kg10 x 17.5 kgCable curls10 x 9 blokke10 x 11 blokke10 x 13 blokke10 x 11 blokke Edited December 17, 2015 by Beeps Quote Link to comment Share on other sites More sharing options...
Beeps Posted December 18, 2015 Author Report Share Posted December 18, 2015 17-12-15UGE 2 DAG 4*Squat4 x 135 kg4 x 135 kg4 x 135 kg4 x 135 kg4 x 135 kg - bælte herfra4 x 135 kg4 x 135 kg4 x 135 kgDeficit dødløft2 x 170 kg2 x 170 kg2 x 170 kg2 x 180 kg - pr2 x 190 kg - pr - videoDet var godt nok let. billig pr DB rows15 x 42 kg15 x 42 kg15 x 57 kg20 x 57 kg - strapsDen er ved at smutte ud af fingrene på high repCG pulldowns15 x 70 kg15 x 80 kg15 x 85 kgBB shrugs12 x 120 kg12 x 140 kg12 x 150 kg12 x 150 kg12 x 150 kgFacepulls5 sæts Quote Link to comment Share on other sites More sharing options...
Beeps Posted December 18, 2015 Author Report Share Posted December 18, 2015 18-12-15UGE 2 DAG 5DB bænkpres10 x 30 kg6 x 38 kg5 x 42 kg5 x 47 kg5 x 47 kg5 x 47 kg4 x 47 kgPR - der var en del grind på sidste rep, især sidste sætFørste rep tæller, for den er pis' hård dernede fra. Sprang 2 elastikker i første sæt efter jeg smed dem fra mig, ellers havde jeg nu taget den ecc. del med Dips4 x bw + 15 kg4 x bw + 30 kg8 x bw + 15 kg6 x bw + 15 kg10 x bwCable flyes5 sætsTriceps7 sætsBiceps5 sæts Quote Link to comment Share on other sites More sharing options...
Beeps Posted December 21, 2015 Author Report Share Posted December 21, 2015 19-12-15Styrtede på vej til træningen i lørdags, og det gik lidt ud over knæet.UGE 2 DAG 6*Squat3 x 145 kg3 x 145 kg - bælte herfra3 x 145 kg3 x 145 kg3 x 145 kg3 x 145 kg3 x 145 kg3 x 145 kg3 x 145 kg3 x 145 kgKonv. dødløft5 sek ned4 x 120 kg4 x 120 kg4 x 120 kg4 x 120 kg4 x 120 kgSeated calf raises10 x 80 kg10 x 100 kg11 x 110 kg10 x 100 kg + 20 x 80 kg + 30 x 40 kgLeg curls12 x 130 lbs8 x 150 lbs8 x 170 lbs + 8 x 130 lbs + 20 x 90 lbsFFE DB bulg. split squat8 x bw8 x bw + 5 kg8 x bw + 5 kg8 x bw + 22.5 kgDecline sit ups10101010 Quote Link to comment Share on other sites More sharing options...
Beeps Posted December 22, 2015 Author Report Share Posted December 22, 2015 (edited) 21-12-15Ligget forkert søndag nat så var blevet noget så stiv i højre side af nakken.UGE 3 DAG 1*Squat6 x 125 kg6 x 125 kg6 x 125 kg6 x 125 kg6 x 125 kg6 x 125 kg3 sæt t-bar rows inden jeg valgte at stoppe. Edited December 22, 2015 by Beeps Quote Link to comment Share on other sites More sharing options...
Beeps Posted December 23, 2015 Author Report Share Posted December 23, 2015 (edited) 22-12-15UGE 3 DAG 2*Squat5 x 130 kg5 x 130 kg5 x 130 kg5 x 130 kg5 x 130 kg5 x 130 kg5 x 130 kgSpoto press3 x 100 kg3 x 100 kgDB flyes + rotator cuff Edited December 23, 2015 by Beeps Quote Link to comment Share on other sites More sharing options...
Beeps Posted December 29, 2015 Author Report Share Posted December 29, 2015 23-12-15DB rows8 x 30 kg8 x 42 kg8 x 62 kg6 x 67 kg8 x 72 kg10 x 72 kgCG pulldowns8 x 90 kg10 x 100 kg12 x 100 kg5 x 100 kg + 5 x 90 kg + 5 x 80 kg + 5 x 70 kgWG OH cable rows10 x 80 kg8 x 90 kg10 x 100 kg6 x 110 kg12 x 90 kg13 x 90 kgFacepulls12 x 8 blokke12 x 10 blokke12 x 9 blokke15 x 9 blokke15 x 9 blokke Quote Link to comment Share on other sites More sharing options...
Beeps Posted December 29, 2015 Author Report Share Posted December 29, 2015 24-12-15*Squat4 x 140 kg4 x 140 kg4 x 140 kg4 x 140 kg4 x 140 kg4 x 140 kg4 x 140 kg4 x 140 kgKonv. dødløft --> leg extensions3 x 140 kg --> 20 x 130 lbs3 x 140 kg --> 20 x 150 lbs3 x 140 kg --> 20 x 150 lbs3 x 140 kg --> 20 x 150 lbs3 x 140 kg --> 20 x 150 lbs Quote Link to comment Share on other sites More sharing options...
Beeps Posted December 29, 2015 Author Report Share Posted December 29, 2015 25-12-15Bænkpres m.stop1 x 100 kg1 x 110 kg1 x 115 kg5 x 100 kg5 x 100 kg5 x 100 kgDB bænkpres6 x 38 kg6 x 42 kg10 x 40 kg10 x 40 kg10 x 40 kg10 x 40 kgDips10 x bw10 x bw10 x bwCable flyes12 x 4 blokke12 x 4 blokke12 x 4 blokke12 x 4 blokkeArme Quote Link to comment Share on other sites More sharing options...
Beeps Posted December 29, 2015 Author Report Share Posted December 29, 2015 26-12-15*Squat3 x 150 kg3 x 150 kg3 x 150 kg3 x 150 kg3 x 150 kg3 x 150 kg3 x 150 kg3 x 150 kg3 x 150 kg3 x 150 kgKonv. dødløftop til1 x 200 kg + backflipDer er godt nok blevet langt rundt med 107-8 kg Quote Link to comment Share on other sites More sharing options...
Beeps Posted December 29, 2015 Author Report Share Posted December 29, 2015 27-12-15Bare noget tung overkropBænkpres m.stop2 x 100 kg2 x 100 kg3 x 105 kg2 x 110 kgArnold pres10 x 19 kg10 x 19 kg10 x 19 kgCG t-bar rows10 x 40 kg8 x 65 kg8 x 80 kg6 x 90 kg6 x 100 kg6 x 100 kgDB bænkpres8 x 36 kg6 x 41 kg5 x 45 kg6 x 45 kg5 x 45 kgChin ups6 x bw6 x bw5 x bw4 x bwBB hammer curls6 x 40 kg6 x 40 kg6 x 45 kg6 x 50 kg6 x 50 kgPushdowns15 x 4010 x 608 x 70 8 x 80 6 x 906 x 100 10 x 75Rope curls10 x 45 10 x 55 10 x 55Seated OH DB extension8 x 30 kg8 x 32 kg8 x 32 kg8 x 32 kg8 x 32 kg Quote Link to comment Share on other sites More sharing options...
Beeps Posted December 29, 2015 Author Report Share Posted December 29, 2015 (edited) 29-12-15Sidste uge af smolov jr.*Squat6 x 130 kg6 x 130 kg6 x 130 kg6 x 130 kg6 x 130 kg6 x 130 kgletKonv. dødløft12 x 160 kg3 x 180 kgLeg extension20 x 170 lbs20 x 210 lbs20 x 230 lbsWalking DB lunges10-12 skridt med 30 kg DBs6 tureSkal lige styre mig i denne uge, hvor squatten trods alt bliver tung. Edited December 29, 2015 by Beeps Quote Link to comment Share on other sites More sharing options...
Beeps Posted December 30, 2015 Author Report Share Posted December 30, 2015 29-12-15DB bænkpres6 x 30 kg6 x 36 kg5 x 42 kg5 x 45 kg3 x 50 kg15 x 36 kg16 x 34 kg17 x 32 kg18 x 30 kgIncline bænkpres10 x 60 kg12 x 70 kg4 x 80 kg ..18 x 60 kgPec deck flyes10 x 70 kg10 x 100 kg10 x 120 kg10 x 120 kg20 x 80 kgArme Quote Link to comment Share on other sites More sharing options...
Beeps Posted January 3, 2016 Author Report Share Posted January 3, 2016 (edited) Done med smolov jr max test onsdag/torsdag Nu vil jeg køre noget high bar + front squats i et stykke tid, og trække flere kg i dødløft. Høj volume. Løft fra de sidste dage Squat 7x5x135 kg 8x4x145 kg 10x3x155 kg Bænkpres m.stop 3x110 kg Konv. dødløft 2x3x200 kg 12x170 kg Edited January 3, 2016 by Beeps Quote Link to comment Share on other sites More sharing options...
Beeps Posted January 3, 2016 Author Report Share Posted January 3, 2016 Bænkpres 6x100 kg 8x100 kg 4x6x100 kg DB incline pres 8x30 kg 8x36 kg 6x38 kg 5x40 kg 10x34 kg 15x30 kg Dips : bw=106 kg 10xbw 5xbw + 10 kg 5xbw + 20 kg 12xbw 12xbw Quote Link to comment Share on other sites More sharing options...
Beeps Posted January 5, 2016 Author Report Share Posted January 5, 2016 (edited) Det virker helt unødvendig med den her nye linjeafstand, why ? I går Yates rows 10 x 20 kg 10 x 60 kg 5 x 100 kg 5 x 120 kg 5 x 125 kg 15 x 100 kg CG pulldowns 6 x 80 kg 5 x 100 kg 13 x 100 kg 11 x 100 kg 10 x 100 kg T-bar rows 8 x 40 kg 8 x 60 kg 8 x 80 kg 8 x 90 kg 6 x 100 kg 6 x 100 kg DB rows 25 x 42 kg 30 x 42 kg Skal ud og købe en masse gaffa tape i dag, det er for kedeligt. EZ-bar curls Langsom ecc 5 x 50 kg 5 x 57.5 kg 5 x 57.5 kg 5 x 57.5 kg 5 x 50 kg 5 x 50 kg Seated ALT. DB curls 8 x 17.5 kg 8 x 17.5 kg 8 x 17.5 kg Facepulls 12 x 8 blokke 12 x 10 blokke 12 x 10 blokke COC 1 5 5 3 Venstre kan ikke følge med Alt blev kørt uden straps. mine underarme var helt færdige Edited January 5, 2016 by Beeps Quote Link to comment Share on other sites More sharing options...
Beeps Posted January 5, 2016 Author Report Share Posted January 5, 2016 Squat 1x170 kg 1x180 kg 1x185 kg 15 kg PB resten af træningen var jeg bare træt. Quote Link to comment Share on other sites More sharing options...
Beeps Posted January 7, 2016 Author Report Share Posted January 7, 2016 DB bænkpres 5 x 45 kg 6 x 45 kg 7 x 45 kg 7 x 45 kg 7 x 45 kg 5 x 45 kg Incline bænkpres 6 x 60 kg 6 x 70 kg 5 x 80 kg 5 x 85 kg 6 x 80 kg 6 x 80 kg 6 x 80 kg Dips 8 x bw + 10 kg 8 x bw + 10 kg Pec deck flyes 10 x 70 kg 10 x 100 kg 10 x 120 kg 10 x 120 kg 10 x 120 kg EZ-bar curl Langsom ned 4 x 50 kg 4 x 60 kg 4 x 65 kg 4 x 60 kg 4 x 60 kg DB scott curls 8 x 15 kg 8 x 17.5 kg 8 x 17.5 kg BB shrugs --> DB side laterals 10 x 100 kg --> 10 x 10 kg 10 x 140 kg --> 10 x 12.5 kg 10 x 150 kg --> 10 x 15 kg 10 x 150 kg --> 10 x 15 kg 10 x 150 kg --> 12 x 12.5 kg 10 x 150 kg --> 12 x 12.5 kg + 20 x 10 kg Facepulls 4 sæts Quote Link to comment Share on other sites More sharing options...
Beeps Posted January 7, 2016 Author Report Share Posted January 7, 2016 (edited) Sumo dødløft 2 x 180 kg 2 x 200 kg 2 x 210 kg High bar squat 10 x 110 kg 10 x 110 kg 10 x 110 kg 10 x 100 kg 10 x 100 kg 12 x 100 kg 45' ben pres 10 x 210 kg 10 x 210 kg 10 x 210 kg 10 x 210 kg Walking BB lunges --> pull ups 10 x 35 kg --> 6 x bw 10 x 55 kg --> 6 x bw 10 x 55 kg --> 6 x bw 10 x 55 kg --> 6 x bw 10 x 55 kg --> 6 x bw Back extensions 6 x bw + 50 kg 6 x bw + 50 kg 6 x bw + 50 kg 6 x bw + 50 kg 6 x bw + 50 kg Proteinhesten 5 x 60 kg 4 x 90 kg 3 x 90 kg 1 x 100 kg 1 x 110 kg 1 x 110 kg Edited January 7, 2016 by Beeps Quote Link to comment Share on other sites More sharing options...
Beeps Posted January 8, 2016 Author Report Share Posted January 8, 2016 (edited) DB bænkpres 5 x 42 kg 5 x 47 kg 5 x 47 kg 5 x 47 kg Incline bænkpres 4 x 80 kg 4 x 80 kg 3 x 90 kg 4 x 80 kg 4 x 80 kg 4 x 80 kg Military pres 6 x 50 kg 6 x 50 kg 6 x 50 kg 6 x 50 kg 6 x 50 kg EZ-bar curls Langsom ned 4 x 50 kg 4 x 60 kg 4 x 70 kg 4 x 60 kg 4 x 60 kg Måtte cheat den op på de 70kg så vi holder her Edited January 8, 2016 by Beeps Quote Link to comment Share on other sites More sharing options...
Beeps Posted January 10, 2016 Author Report Share Posted January 10, 2016 Sumo dl 2x170 2x190 3x210 1x220 3x180 Front squat 3x70 1x100 5x100 8x100 5x110 1x115 2x100 Quote Link to comment Share on other sites More sharing options...
Beeps Posted January 10, 2016 Author Report Share Posted January 10, 2016 Bænkpres 3 x 100 kg 2 x 105 kg 2 x 110 kg 2 x 115 kg 1 x 120 kg 4 x 105 kg 5 x 105 kg 5 x 100 kg 5 x 100 kg 5 x 100 kg DB rows 10 x 42 kg 10 x 52 kg 20 x 52 kg 22 x 52 kg Incline DB pres 12 x 32 kg 12 x 32 kg 12 x 32 kg 12 x 32 kg WG pulldowns 15 x 70 kg 15 x 70 kg 15 x 70 kg 15 x 70 kg Quote Link to comment Share on other sites More sharing options...
Beeps Posted January 12, 2016 Author Report Share Posted January 12, 2016 Sumo dødløft 5 x 200 kg 5 x 190 kg 5 x 170 kg Front squat 2 x 100 kg 2 x 100 kg 2 x 100 kg DB RDL 8 x 38 kg 8 x 40 kg 8 x 42 kg 8 x 42 kg 8 x 42 kg Leg curl 10 x 110 lbs 10 x 150 lbs 10 x 150 lbs 10 x 150 lbs 10 x 150 lbs Leg extension 12 x 170 lbs 12 x 210 lbs 12 x 250 lbs 12 x 290 lbs 30 x 230 lbs Seated calf raises 20 x 70 kg 20 x 70 kg 20 x 70 kg 20 x 70 kg Quote Link to comment Share on other sites More sharing options...
Beeps Posted January 13, 2016 Author Report Share Posted January 13, 2016 Bænkpres 10 x 80 kg 10 x 90 kg 10 x 90 kg 10 x 90 kg 5 x 100 kg 5 x 100 kg 19 x 80 kg DB rows 8 x 52 kg 8 x 62 kg 10 x 67 kg 10 x 67 kg 10 x 67 kg Quote Link to comment Share on other sites More sharing options...
Beeps Posted January 13, 2016 Author Report Share Posted January 13, 2016 konv. dødløft 5 x 60 kg 3 x 100 kg 3 x 140 kg 2 x 160 kg 1 x 180 kg 1 x 180 kg 1 x 180 kg 5 x 180 kg 5 x 180 kg 10 x 180 kg Front squat 1 x 100 kg 1 x 110 kg 1 x 120 kg Quote Link to comment Share on other sites More sharing options...
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