Træningskrønike

Opvarmning
ATG squat - T:30X0
3-4 opvarmningssæt
90kgx5
90kgx7
90kgx7
90kgx7

CG bench press
60kgx5
70kgx5
75kgx5
75kgx5
75kgx4
70kgx5

A1: Zottman curls
12kgx5
12kgx5
12kgx4
12kgx4
12kgx4

A2: Pushdown -T:3010
12kgx8
20kgx8
25kgx8
30kgx8
35kgx6

B1: BTN press -T:30X0
x5
x5
x5

B2: Hanging knee raises
BWx12
BWx10
BWx10
BWx10

Vigtigste ting fra træning torsdag
ATG squat -T:20X0
optil
120kg 4 sæt af 2
Bench supp. DB row
47kg 10 sæt af 5
BSS -T:30X0
BWx5
10kgx5
15kgx5
18kgx5 -PR

Dagens træning.
Opvarmning
A1: Leg curls
25kgx15
30kgx15
35kgx15
40kgx15
40kgx15
40kgx15
40kgx13
35kgx20
35kgx20
35kgx19
A1.1: Hanging leg raises
BWx7
BWx8
BWx8
BWx6

A2: WG pullups
BWx5
BWx20 -PR!
BWx14
BWx10
BWx10
5kgx5
7kgx5
10kgx5
12kgx5
15kgx4
10kgx5
10kgx4
A2.1: Pullups
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5

Opvarmning

CG bench press
20kgx8
60kgx5
70kgx5
75kgx5
80kgx4
75kgx5
75kgx4

Dips -T:30X0
BWx5
10kgx5
10kgx5
10kgx5
10kgx5

One DB bench press
5 sæt af 15-20 reps m. 15-20kg

Opvarmning

RDL -T:2010
20kgx6
60kgx5
80kgx5
85kgx5
90kgx5
100kgx5
105kgx4
100kgx5
90kgx5
90kgx4

A1: Pushdown -T:3010
5 sæt af 8

A2: Incline DB curl -T:2010
12kgx5
15kgx5
18kgx5
18kgx5
18kgx5

Back extension
BWx10
10kgx8
10kgx8
25kgx6
25kgx6
BWx10
BWx10
BWx10
BWx8
BWx8

Hanging knee raises -> chrunches
BWx18+10
BWx12+10
BWx9+8

Opvarmning

ATG squat
60kgx8
80kgx22
80kgx15

A1: Heels raised DB squat -T:11X0
BWx8
12kgx12 (per hånd)
17kgx10
17kgx10
17kgx10
17kgx10

A2: Pullups
BWx5
BWx5
BWx5
BWx5
BWx5

WG pullups
BWx7
BWx7
BWx7
BWx7
BWx6

B1: BSS FFE -T:30X0
BWx5
BWx5
12kgx5
12kgx5
12kgx5

B2: Pulldowns -T:11X0
30kgx12
35kgx12
40kgx10
40kgx10
40kgx10

WG pullups -T:40X0
BWx3
BWx3
BWx3
BWx3

Opvarmning

Alt. DB curl
12kgx6
18kgx6
22kgx6
25kgx4
22kgx5

Bench supp. DB row
25kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5

A1: Leg curls
25kgx20
35kgx20
35kgx20
35kgx19
35kgx17

A2: DB hammercurl -T:1011
12kgx8
12kgx8
12kgx8
12kgx8
12kgx8

OA Seated cable row
5 sæt af 8

DB RDL -T:2010
12kgx6
25kgx6
25kgx6
25kgx6

Chrunches
BWx12
15kgx8
15kgx8
15kgx8

Opvarmning

WG pullups
BWx5
BWx22 -PR
Strict
BWx8
BWx8
BWx8
BWx6
BWx6
BWx6
BWx6
BWx6

Flat DB bench press
15kgx5
27kgx5
32kgx5
37kgx5
40kgx4
37kgx6

Pullups -T:10X1
5kgx5
5kgx5
5kgx5
5kgx5
5kgx5

A1: BSS FFE -T:30X0
BWx5
BWx5
BWx5
BWx5

A2: NG pullups -T:20X0
BWx5
BWx5
BWx4
BWx4
BWx4

1,5 km løb

Opvarmning

ATG squat
60kgx8
90kgx15
90kgx11
T:11X0
90kgx8
90kgx8
90kgx8
Av..

WG pullups -striict
BWx5
BWx5
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6

BSS FFE -T:30X0
BWx5
12kgx5
12kgx5
12kgx5

Pullups -strict
BWx5
BWx6
BWx6
BWx6
BWx5
BWx5
BWx5

Hanging knee raises -> chrunches
BWx10+10
BWx11+10
BWx8+9

Opvarmning

RDL -T:2010
20kgx8
60kgx6
70kgx5
80kgx5
90kgx5
95kgx5
95kgx5
90kgx5
DL -T:20X0
120kgx3
120kgx3
120kgx3
120kgx3

CG bench press
60kgx5
70kgx5
75kgx5
75kgx5
75kgx5

Dips -T:20X0
BWx5
10kgx5
12kgx5
12kgx5
12kgx4

Back extension
BWx8
10kgx8
20kgx7
20kgx7
20kgx7
BWx15
BWx15

Rope pushdown -T:30X0
5 sæt af 8-15 reps

Opvarmning
Bench supp. DB row
18kgx5
32kgx5
40kgx7
40kgx8
40kgx8
40kgx8
40kgx8
40kgx8
40kgx8
40kgx7

Leg curls
20kgx20
30kgx24
35kgx24
35kgx20
30kgx24

OA Seated cable row
4 sæt af 8

Zottman curls
10kgx5
10kgx5
10kgx5
10kgx5
10kgx5

Incline DB curl
15kgx8
18kgx8
18kgx8
18kgx8
18kgx8

Leg curls -T:20X0
40kgx10
45kgx8
45kgx8

Opvarmning

ATG squat -T:11X0
52kgx5
72kgx3
92kgx3
112kgx2 - var helt off, så stoppede der.

WG pullups -T:10X1
BWx5
10kgx5
10kgx5
10kgx5
10kgx5
10kgx5

Heels raised DB squat -T:21X0
12kgx8
20kgx8
30kgx5
20kgx5
20kgx5

Pullups
BWx5
BWx8
BWx8
BWx8
BWx7
BWx7

Hanging leg raises
BWx8
BWx8
BWx8

Løb 2km - 8:35 min

Træning søndag:
BB lunges
50kgx16
50kgx16
50kgx16

RDL -T:2010
50kgx12
60kgx10
70kgx8
70kgx8
70kgx8

A1: Pullups
BWx5
BWx8
BWx8
BWx8
BWx8
BWx7
BWx7
BWx6

A2: CG bench press
50kgx12
60kgx8
66kgx8
72kgx8
76kgx5
76kgx5
75kgx5

Tirsdag
Squat
60kgx5
80kgx5
100kgx5
110kgx5
120kgx5
120kgx4
110kgx5

A1: Chest supp. DB row -T:10X1
11kgx8
14kgx8
17kgx8
19kgx8
19kgx8
19kgx8
19kgx8
19kgx8
19kgx8
19kgx8

A2: Dips -T:20X0
BWx5
BWx5
10kgx5
10kgx5
10kgx5
10kgx5

Back extension
BWx8
5kgx8
11kgx8
14kgx8
11kgx8

Seated cable row
59kgx8
68kgx8
72kgx8
78kgx8
72kgx8
72kgx8

Alt. DB curl
11kgx8
14kgx8
17kgx8
19kgx8

Zottman curls
11kgx5
11kgx5
11kgx5
11kgx5
11kgx5

DB hammer curl
11kgx10
11kgx10

I dag:
A1: Flat DB bench press -T:3030
19kgx5
19kgx5
19kgx5
19kgx5
19kgx5

A2: Pullups
BWx5
BWx7
BWx15
BWx10
BWx8
BWx8

B1: WG pulldowns
50kgx8
59kgx8
59kgx8
59kgx8
59kgx8
59kgx8

B2: Chrunches
BWx8
5kgx8
11kgx8
14kgx8
14kgx8
14kgx8

Cuban presses
5-6 sæt

Standing OA DB press
11kgx5
11kgx7
11kgx8
11kgx8

Træningskrønike

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