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A:
Exercise: Static pull up
Grip: Pronated on bar
position: Top
Sets, reps & time: 10 sets of 10 seconds
Rest: 90 seconds
Mobility: Glute & It band stretch x 30s
1:5 - 2:6.25 - 3:7.5 - 4:8.75 - 5:10 - 6:11.25 - 7:12.5 - 8:13.75 - 9:15 - 10:16.25
Finishing notes: Deload

B:
Exercise: Static pull up
Grip: Gym rings
Position: Top
Sets, reps & time: 10 set of 10 seconds
Rest: 90 seconds
Mobility: backward neck roll x 10
1:5 - 2:6.25 - 3:7.5 - 4:8.75 - 5:10 - 6:11.25 - 7:12.5 - 8:13.75 - 9:15 - 10:16.25

C:
Exercise: Static sandbag squeeze
Grip: Seatbelt
Position: Hanging with no legs
Sets, reps & time: 10 sets of varying time - 10 seconds on the easier sets and 5 seconds on the heavier. Each side!
Rest: 60-90 seconds
Mobility: Backward neck roll x 10
Light sets: 1:8.75 - 2:11.25 - 3:16.25
heavy sets: 4:26.25 - 5:31.25 - 6:36.25 - 7:41.25 - 8:46.25 - 9:51.25 - 10:61.25

D:
Exercise: Turkish get up to single leg balance
Sets, reps & time: 10 sets of 1 rep each side & 5s balance
Focus: Getting off the ground
Rest: 60 seconds
Mobility: Backward neck rolls to alternating hamstring stretch x 10
1:12 - 2:12 - 3:12 - 4:16 - 5:16 - 6:16 - 7:16 - 8:16 - 9:16 - 10:16

E:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Sets, reps & time: More than last time
Rest period : 60s
1:30kgx20 - 2:30kgx11

F:
Exercise: Alternating static hamstring curl
Position: Fully bend
Sets, reps & tIme: 5 sets of 10 seconds
Rest: 60-90 seconds
Mobility: Side to side inversions x 10
1:20 - 2:25 - 3:25 - 4:25 - 5:30

G:
Exercise: Stair master from hell
Sværhedsgrad: 8
Tid: 11 min
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A:
Exercise: Static pull up
Grip: Baseballs
position: Top
Sets, reps & time: 10 sets of 10 seconds
Rest: 90 seconds
Mobility: Glute & It band stretch x 30s
1:6.25 - 2:7.5 - 3:8.75 - 4:10 - 5:11.25 - 6:12.5 - 7:13.75 - 8:15 - 9:16.25 - 10:17.5
Finishing notes: Deload

B:
Exercise: Static pull up
Grip: Supinated
Position: Top
Sets, reps & time: 10 set of 10 seconds
Rest: 90 seconds
Mobility: backward neck roll x 10
1:6.25 - 2:7.5 - 3:8.75 - 4:10 - 5:11.25 - 6:12.5 - 7:13.75 - 8:15 - 9:16.25 - 10:17.5
Finishing notes: Deload

C:
Exercise: Turkish get up to single leg balance
Sets, reps & time: 10 sets of 1 rep each side & 5s balance
Focus: Getting off the ground
Rest: 60 seconds
Mobility: Backward neck rolls to alternating hamstring stretch x 10
1:12 - 2:12 - 3:16 - 4:16 - 5:16 - 6:16 - 7:16 - 8:16 - 9:16 - 10:16

D:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Sets, reps & time: More than last time
Rest period : 60s
1:30kgx13 - 2:35kgx7 - 3:40x5

E:
Exercise: Alternating static hamstring curl
Position: Fully bend
Sets, reps & time: 6 sets of 10 seconds
Rest: 60-90 seconds
Mobility: Side to side inversions x 10
1:20 - 2:25 - 3:25 - 4:25 - 5:30 - 6:25

F:
Exercise: Famers walk
Grip: Plate smash
Sets, reps & time: 10 sets of 18 steps with varying weight and circumference - Heavy sets with 1 fat & 1 narrow 10kg plate - Light sets with 1 fat 10kg plate & 1 narrow 5kg plate.
Rest: 60 seconds
Heavy sets1-3
Light sets4-10
Finishing notes: De lette set er meget nemme. For venstre hånd er de tunge en udfordring.

G:
Exercise: Neck extensions
Grip: Neck harness
Sets, reps & time: 1 set of max reps
Focus: Endurance & Stretching
1:7.5x110

H:
Exercise: Cotter sit ups
Focus: Strength
Set & reps: More than last time until form begins to deteriorate
Rest period: 60s
1:12kgx10 - 2:16kgx5

I:
Exercise: Stair master from hell
Sværhedsgrad: 8
Tid: 20 min
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A:
Exercise: Static pull up
Grip: Sticks
Position: Top
Sets, reps & time: 10 sets of 10 seconds
Rest: 90 seconds
Mobility: Glute, It band & piriformis x 30s
1:6.25 - 2:7.5 - 3:8.75 - 4:10 - 5:11.25 - 6:12.5 - 7:13.75 - 8:15 - 9:16.25 - 10:17.5
Finishing notes: Deload & min højre langemands mellem led, bliver kneppet fuldstændigt. Har lidt problemer med at få lavet en ordenligt scap depression på venstre side.

B:
Exercise: Static pull up
Grip: baseballs
Position: Top
Sets, reps & time: 10 sets of 10 seconds
Rest: 90 seconds
Mobility: Glute, It band & piriformis x 30s
1:20 - 2:22.5 - 3:25 - 4:27.5 - 5:30 - 6:32.5 - 7:35 - 8:37.5 - 9:40 - 10:42.5
Finishing notes: Rimeligt tungt til sidst. Faktisk lidt for tungt, men med 16-17 reps liggende forud de helt tunge sæt er det nok derfor

C:
Exercise: Dynamic Scapula depressions
Setup: Dip stativ
Grip: Mixed
Set & Reps: 10 sets of 10 reps
Mobility: backward neck rolls x 10
1:Bw - 2:2.5 - 3:2.5 - 4:2.5 - 5:2.5 - 6:2.5 - 7:2.5 - 8:2.5 - 9:2.5 - 10:2.5

D:
Exercise: Semi scap retraction rows
Grip: varying wide
Position: Straight arms & fully retracted
Sets, reps & time: 10 sets of straight arms scap rows followed by 1 full rep with 10 second hold
Rest: 60-90 seconds
Mobility: backward neck roll stretch x 30 seconds
1:25.5 - 2:25 - 3:32.5 - 4:30 - 5:35 - 6:35 - 7:30 - 8:32.5 - 9:32.5 - 10:35

E:
Exercise: Famers walk
Grip: Plate smash
Sets, reps & time: 5 sets of 27 steps or 1½ the distance
Rest: 60 seconds
Mobility: Side to side inversions x 10
1-5:One thick 10kg plate & 1 thin 5kg plate in each hand

F:
Exercise: Turkish get up to single leg balance
Sets, reps & time: 5 sets of 1 rep each side & 10s balance
Focus: Getting off the ground
Rest: 60 seconds
Mobility: Backward neck rolls to alternating hamstring stretch x 10
1:12 - 2:12 - 3:12 - 4:12 - 5:12

G:
Exercise: Stair master from hell
Sværhedsgrad: 8 & 9
Tid: 15.5 min x 8 & 4.5 min x 9
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A:
Exercise: Static pull up
Grip: Baseballs
Position: Top
Sets, reps & time: 20 sets of 10 seconds
Rest: 90 seconds
Mobility: Glute, It band & piriformis x 30s
1:7.5 - 2:8.75 - 3:10 - 4:11.25 - 5:12.5 - 6:13.75 - 7:15 - 8:16.25 - 9:17.5 - 10:18.75 - 11:20 - 12:22.5 - 13:25 - 14:27.5 - 15:30 - 16:32.5 - 17:35 - 18:37.5 - 19:40 - 20:42.5

B:
Exercise: Dynamic Scapula depressions
Setup: Dip stativ
Grip: Mixed
Set & Reps: 10 sets of 10 reps
Mobility: backward neck rolls x 10
1:2.5 - 2:2.5 - 3:2.5 - 4:2.5 - 5:2.5 - 6:2.5 - 7:2.5 - 8:2.5 - 9:2.5 - 10:3.75

C:
Exercise: Incline IYWT's
Position: 45 degree angle
Set & time: 5 sets of 10 seconds of each position
Rest: 60 seconds
Mobility: Neck stretch x 30s
1:2kg - 2:2 - 3:3 - 4:2 - 5:

D:
Exercise: Turkish get up to single leg balance
Sets, reps & time: 5 sets of 1 rep each side & 10s balance
Focus: Getting off the ground
Rest: 60 seconds
Mobility: Squat reach x 10s
1:12 - 2:12 - 3:12 - 4:12 - 5:12 6:12

E:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Sets, reps & time: More than last time
Rest period : 60s
1:30kgx20 - 2:35kgx8

F:
Exercise: Stair master from hell
Sværhedsgrad: 9
Tid: 10 min

G:
Exercise: Treadmill
Sværhedsgrad: 5kmt x 10 grader
Tid: 10 min
Sidst rettet af Bulletproof Athlete 29. maj 2016, 21:35, rettet i alt 1 gang.
I'm the stuff nightmares are made of for people like you!
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A:
Exercise: Static pull up
Grip: Supinated
Position: Top
Sets, reps, time & distance: 10 sets of 10 seconds
Rest: 90 seconds
Mobility: Iron cross x 10
1:7.5 - 2:8.75 - 3:10 - 4:11.25 - 5:12.5 - 6:12.75 - 7:15 - 8:16.25 - 9:17.5 - 10:18.75
Finishing notes: Deload

B:
Exercise: Farmers walk
Grip: Plate smash
Sets, reps, time & distance: 10 sets of 5 & 5
Rest: 60 seconds
Mobilty: Glute, It band & piriformis x 30 seconds
1-5:One Fat 10kg plate & one thin 5kg plate each hand x 2 trips.
6-10:Three thin 5kg plates each hand x 1 trip.
Finishing notes: One trip equals approximately 18 steps

C:
Exercise: Turkish get up to single leg balance
Sets, reps, time & distance: 7 sets of 1 rep each side & 10s balance
Focus: Getting off the ground
Rest: 60 seconds
Mobility: Lying Quad stretch x 30s
1:12 - 2:12 - 3:12 - 4:12 - 5:12 - 6:12 - 7:12

D:
Exercise: Static hip adduction
Position: Fully adducted, straight & feet together
Set & time: 10 sets of 10 seconds
Mobility: Neck roll x 10
1:61 - 2:68 - 3:75 - 4:81 - 5:88 - 6:95 - 7:102 - 8:109 - 9:109 - 10:109
Finishing notes: Min højre glute medius fyrer ikke som den skal, hvilket viser sig når jeg f.eks squatter. Øvelsen her er primært for at få gang i GM, hvilket den gør og som kan mærkes efterfølgende når jeg squatter.

E:
Exercise: Alternating static hamstring curls
Position: Prone & Fully bend
Sets, reps, time & distance: 10 sets og 10 seconds
Rest: 60 seconds
Mobility: Baglænds kolbøtter x 6
1:13 - 2:20 - 3:27 - 4:27 - 5:20 - 6:20 - 7:20 - 8:20 - 9:20 - 10:20
Finishing notes: prøver ihærdigt at undgå lumbar flexion

F:
Exercise: Turkish get up 2'nd round
Sets, reps, time & distance: 4 sets of 1 rep each side
Focus: Getting off the ground
Rest: 60 seconds
1:20 - 2:24 - 3:28 - 4:28
Finishing notes: Får ikke stabiliseret 28'erne ordenligt i skulder soklen på venstre side.

G:
Exercise: Treadmill
Speed: 5kmt
Sets, reps, time & distance: 10 & 5 min
Elevation: 10 degrees
1-10 min10kb sandbag on the back/neck
10-15 min:10kg sandbag in front, zercher style

H:
Exercise: Semi scap retraction rows
Grip: triangle
Position: Straight arms & fully retracted
Sets, reps & time: 5 sets of straight arms scap rows held for 10 seconds followed by 1 full rep with 10 second hold
Rest: 60-90 seconds
Mobility: Spiderman hip flexor stretch x 30 seconds
1:27 - 2:27 - 3:27 - 4:27 - 5:27
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A:
Exercise: Static pull up
Grip: Sticks
Position: Top
Sets, reps, time & distance: 10 sets of 1 single with 10s isometric hold at the top position
Rest: 90 seconds
Mobility: Glute, It band & piriformis stretch x 30s
1:7.5 - 2:8.75 - 3:10 - 4:11.25 - 5:12.5 - 6:13.75 - 7:15 - 8:16.25 - 9:17.5 - 10:18.75
Finishing notes: Deload

B:
Exercise: Static pull up
Grip: Baseballs
Position: Top
Rest, reps, time & distance: 12 sets of 1 single with 10s isometric hold at the top
Rest: 90-120 seconds
Mobility: Myofacial release af lats
1:20 - 2:22.5 - 3:25 - 4:27.5 - 5:30 - 6:32.5 - 7:35 - 8:37.5 - 9:40 - 10:45 - 11:50 - 12:52.5 PR
Finishing Notes: Planen var 10 sæt med afslutning på 42.5, men da 9 sæt var meget overkommelige valgte jeg at skrue 10 sæt op på 45. 10 sæt var ligeledes med en god portion overskud, så jeg valgte at se hvis jeg kunne gentage successen med de 50kg hvilket jeg kunne i overbevisende stil. Jeg synes det ville være synd at lade en god dag gå til spilde, så jeg valgte at prøve kræfter med en ny PR, hvilket gik overraskende godt. Da jeg satte PR'en på 50kg for en måned siden, var jeg på grænsen til at besvime pga anstrengelse og den lå på grænsen til ikke at være godkendt. Dagens PR blev sat med mindre anstrengelser og jeg tror godt jeg kunne have smidt 55 på.

C:
Exercise: Turkish get up to single leg balance
Sets, reps, time & distance: 8 sets of 1 rep each side & 10s balance
Focus: Getting off the ground
Rest: 60 seconds
Mobility: Lat stretch x 30s
1:12 - 2:12 - 3:12 - 4:12 - 5:12 - 6:12 - 7:12 - 8:12

D:
Exercise: Famers walk
Grip: Plate hold
Sets, reps & time: 5 sets of 1 lane (18 steps(
Rest: 60 seconds
Mobility: Backward neck rolls x 10
1-5:20kg plate in each hand

E:
Exercise: Treadmill
Incline: 12%
Speed: 5kmt
Time: 10 minutes
Extra: 12kg on the back/shoulders
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A:
Exercise: Static pull up
Grip: Baseballs
Position: Top
Rest, reps, time & distance: 22 sets of 1 single with 10s isometric hold at the top
Rest: 90-120 seconds
Mobility: Glute, It band & Piriformis x 30s x 10 & Myofacial release af lats x 5 x 10
1:8.75 - 2:10 - 3:11.25 - 4:12.5 - 5:13.75 - 6:15 - 7:16.25 - 8:17.5 - 9:18.75 - 10:20 - 11:22.5 - 12:25 - 13:27.5 - 14:30 - 15:32.5 - 16:35 - 17:37.5 - 18:40 - 19:42.5 - 20:45 - 21:50 - 22:55
Finishing notes: Ny PR på 55kg. Den lå godt nok liiiiiige på grænsen, men jeg gav så meget hals at hage spidsen var op over.

B:
Exercise: Turkish get up to single leg balance
Sets, reps, time & distance: 9 sets of 1 rep each side & 10s balance
Focus: Getting off the ground
Rest: 60 seconds
Mobility: Backwards neck rolls x 10
1:12 - 2:12 - 3:12 - 4:12 - 5:12 - 6:12 - 7:12 - 8:12 - 9:12

C:
Exercise: Famers walk
Grip: Db hub hold
Sets, reps & time: 5 sets of 1 lane ca 50 skridt
Rest: 60 seconds
Mobility: Backward kolbøtter x 6
1-5:7kg db i hver hånd
Finishing notes: Venstre hånd kunne ikke følge med højre længere end 3 sæt. slap vægten ca 5 meter fra mål i både 4 og 5 sæt

D:
Exercise: Static hip adduction
Position: Fully adducted, straight & feet together
Set & time: 10 sets of 10 seconds
Mobility: backward lying neck stretch x 30s
1:68 - 2:75 - 3:81 - 4:88 - 5:95 - 6:102 - 7:109 - 8:109 - 9:109 - 10:109

E:
Exercise: Treadmill
Speed: 5kmt
Sets, reps, time & distance: 10 min
Elevation: 8 degrees
Weight: 20kg sandbag on the back/neck
Finishing notes: Exhausted

F:
Exercise: Stair master
Speed: 8
Time: 10 min
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Har ikke fået logget de sidste par træninger og noterne er væk, men de bestod begge af 20 statiske pull ups i baseball boldene. Jeg kan ikke huske hvilke vægte der blev brugt, ud over at jeg afsluttede på en hhv "overkommelig" 52.5'er og "overkommelige" 55kg.

Så ny PR på 55kg.

Troede der skulle sættes endnu en PR idag på 57.5 og både krop og sind føles klar, ligesom energi niveauet var højt.
Så alt var sat til at der skulle trækkes igennem, men allerede under pull up opvarmingen føles det hele tungt. Ingen PR og tilbage til deload.

Dagens træning -

A:
Exercise: Easy static pull up [single m. iso hold]
Position: Top
Grip: Supinated
Sets, reps, time & distance: 10 sets of 10 seconds
Rest: 90 seconds
1:10 - 2:11.25 - 3:12.5 - 4:13.75 - 5:15 - 6:16.25 - 7:17.5 - 8:18.75 - 9:20 - 10:20
Finishing notes: Fik pludselig sindsygt ondt i min højre tommelfingre under det 3 sæt. Føles som om jeg havde sprunget et ledbånd. Kunne ikke lukke tommelfingeren ordenligt. gik over efter et par minutter. Skiftede til falsk greb som gjorde smerten forsvandt. Prøvede igen med tommel fingeren på modsatte side og denne gang måtte jeg slippe midt i luften og faldte ned på røven med vægten på. Ingen ide om hvad der er, men det gjorde sindsygt ondt og viser sig kun med det greb. Tror det er underarmene osv. der er blevet kneppet for grovt det sidste lange stykke tid, så de får en velfortjent pause.

B:
Exercise: Heavy static pull up
Position: Top
Grip: Baseballs
Sets, reps, time & distance: 7 sets of 10 seconds
Rest: 90-120 seconds
1:23.75 - 2:26.25 - 3:27.5 - 4:31.25 - 5:35 - 6:37.5 - 7:40
Finishing notes: Planen var 10 sæt, men det blev til 7. Kroppen er brændt af efter PR'eren i søndags.

Pga deload ændrerede programmet sig her
Deload program:

A:
Exercise: Static pull up
Position: Top
Grip: Plum
Category: Deload
Sets, reps, time & distance: 10 sets of 5 seconds - ascend only
Rest: 90 seconds
1:Bw - 2:Bw - 3:Bw - 4:Bw - 5:Bw - 6:Bw - 7:Bw - 8:Bw - 9:Bw - 10:Bw

B:
Exercise: Turkish get up to single leg balance & single rep unilateral shoulder press
Sets, reps, time & distance: 10 sets of 1 rep each side & 5s balance
Focus: Getting off the ground
Rest: 60 seconds
1:20 - 2:20 - 3:20 - 4:24 - 5:24 - 6:20 - 7:20 - 8:20 - 9:20 - 10:20
Finishing notes: Note to self: [1] Combat base i stedet for planke! [2] Husk TVA

C:
Exercise: Static hang L-sit
Sets, reps, time & distance: 4 sets of 10 seconds
Rest: 60-90 seconds
1-4:Bw

D:
Exercise: Treadmill
Speed: 5kmt
Elevation: 10 degrees
Weight: 10kg sandbag on the back/neck
Time: 15 min
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Deload

A:
Exercise: Static pull up
Grip: Narrow neutral Bar grip
Position: Top
Sets, reps, time & distance: 1 rep with 10 second iso hold every minute for 60 minutes
Rest: 60s
1-605kg

B:
Exercise: Turkish get up to single leg balance & single rep unilateral shoulder press
Sets, reps, time & distance: 5 sets of 1 rep each side & 5s balance
Focus: Getting off the ground
Rest: 60 seconds
1:20 - 2:20 - 3:20 - 4:20 - 5:24
Finishing notes: Jeg har ikke kunnet få teknikken helt op på samme plan på venstre side, som med højre, men fik et breakthrough idag, der ihvertfald fik mig på vej.

C:
Exercise: Static curl
Grip: Neutral
Position: 90 degrees
Sets, reps, time & distance: 3 sets of 15 seconds
Rest: 60 seconds
1:15 - 2:17.5 - 3:20
Finishing notes: Vægten er eksklusiv stangen.

D:
Exercise: Incline scapula retraction
Grip: DB's
Sets, reps, time & distance: 1 set of 50 reps
1:8kg

E:
Exercise: Static hang L-sit
Sets, reps, time & distance: 4 sets of 10 seconds
Rest: 60-90 seconds
1-4:Bw

F:
Exercise: Treadmill
Speed: 5.5kmt
Elevation: 10 degrees
Weight: 12kg sandbag on the back/neck
Time: 12 min
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Deload

A1:
Exercise: Static pull up
Grip: Narrow neutral Bar grip
Position: Top
Sets, reps, time & distance: 1 rep with 10 second iso hold every second minute for 60 minutes
Rest: 60s
Weight: 10kg

A2:
Exercise: Static pull up
Grip: Sticks
Position: Top & pulling from the knees
Sets, reps, time & distance: 1 rep with 10 second iso hold every second minute for 60 minutes
Rest: 60s
Weight: Bw
finishing notes: Failede på 22 rep. Overførte de manglende 8 reps til A1

B:
Exercise: Static scap depressions on cable station
Grip: Triangle
Position: Fully depressed and retracted
Sets, reps, time & distance: 5 sets of 20 seconds
Rest: 60 seconds
1:34 - 2:34 - 3:34 - 4:34 - 5:38

C:
Exercise: Static hang L-sit
Sets, reps, time & distance: 5 sets of 10 seconds
Rest: 60 seconds
1-5:Bw

D:
Exercise: Unilateral overhead Kb walk
Grip: Kettlebell
Sets, reps, time & distance: 3 sets of 75 steps
Rest: 60 seconds
1:12 - 2:12 - 3:16

E:
Exercise: Suspended elbow front plank
Grip: Feet in TRX & arms on foam roller
Sets, reps, time & distance: 3 sets of close to max time
Rest: 60 seconds
1:45s - 2:45s - 3:35s
Finishing notes: Matt damons nipples the third set was hard

F:
Exercise: Treadmill
Speed: 5.5kmt
Elevation: 10 degrees
Weight: 10kg sandbag on the back/neck
Time: 20 min
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Deload dag 3

A:
Exercise: Static pull up w/ emphazis on eccentric motion
Grip: Pronated bar grip
Position: Top
Sets, reps, time & distance: 10 sets of 10 seconds hold & 15 second eccentric motion
Rest: 90 seconds
1-10:BW

B:
Exercise: Static pull up w/ rotation
Grip: Baseballs
Position: 90 degree elbow angle
Sets, reps, time & distance: 10 sets of 2x180 degree turn
Rest: 90 seconds
1-10:Bw

C:
Exercise: Turkish get up to single leg balance & single rep unilateral shoulder press
Sets, reps, time & distance: 5 sets of 1 rep each side & 5s balance
Rest: 60 seconds
1:20 - 2:20 - 3:20 - 4:24 - 5:28
Finishing notes: Intet problem at komme op at stå med de 28 og balance delen er også overkommelig, men jeg måtte sande at det var for tungt at press op. Plantede efterfølgende begge ben solidt i jorden og push pressede dem op uden problemer.

D:
Exercise: Static hang L-sit
Sets, reps, time & distance: 5 sets of 10-12 seconds
Rest: 60-90 seconds
1:12 - 2:12 - 3:10 - 4:10 - 5:10

E:
Exercise: Suspended elbow front plank
Grip: Feet in TRX & arms on foam roller
Sets, reps, time & distance: 4 sets of close to max time
Rest: 60 seconds
1:50s - 2:50s - 3:45s - 4:45s

F:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Sets, reps & time: 5 sets of 10 reps
Rest period : 60s
1-5:35kg

G:
Exercise: Treadmill
Speed: 5.5kmt
Elevation: 10 degrees
Weight: 16kg sandbag on the back/neck
Time: 10 min
I'm the stuff nightmares are made of for people like you!
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