Bobos log

Pullups
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg
8 @ 10 kg
8 @ 10 kg
8 @ 10 kg
-går sku fremad i den her

CG Pulldowns
8 @ 100 kg
8 @ 110 kg
8 @ 110 kg
8 @ 110 kg
8 @ 110 kg

T-bar row
12 @ 60kg
12 @ 80 kg
12 @ 100 kg
12 @ 100 kg
12 @ 100 kg
10 @ 100 kg

Facepulls
10 @ 50 kg ss 10 @ 37,5 kg
10 @ 50 kg ss 10 @ 37,5 kg
10 @ 50 kg ss 10 @ 37,5 kg

UH Yates
10 @ 90 kg
10 @ 110 kg
10 @ 110 kg
10 @ 110 kg
10 @ 110 kg

+ div. gun øvelser

1:27 <33

Leg curl
12 @ 40 kg
12 @ 50 kg
12 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg

Calf extention
15 @ 180 kg
12 @ 260 kg
12 @ 260 kg
12 @ 260 kg
12 @ 260 kg ss 12 @ 240 kg ss 12 @ 220 kg ss @ 10 @ 200 kg

Hyper extention
15 @ 20 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg

Rot cuff øvelser + wallslides

DB Shoulderpress
12 @ 30 kg
10 @ 40 kg -PR

10 @ 40 kg
10 @ 40 kg
10 @ 40 kg

Lateral raise
15 @ 14 kg
12 @ 18 kg
12 @ 18 kg
12 @ 18 kg
11 @ 18 kg

Cable lateral raise
10 @ 18 kg
10 @ 18 kg

-føler jeg får mere og mere mobilitet i mine skuldre, tror det pga. af rot cuff øvelser eller fordi jeg cutter. dejligt er det ihvertfald (:

BOBO skrev:Takker Koppel, jaa det også ved at være noget tid siden vi har set hinanden (:

Klar til en WO snart?

Koppel skrev:
BOBO skrev:Takker Koppel, jaa det også ved at være noget tid siden vi har set hinanden (:

Klar til en WO snart?

ja da! (: træner du i ny helse nu?

BOBO skrev:
Koppel skrev:
BOBO skrev:Takker Koppel, jaa det også ved at være noget tid siden vi har set hinanden (:

Klar til en WO snart?

ja da! (: træner du i ny helse nu?

Yes, men også FW

Koppel skrev:
BOBO skrev:
Koppel skrev:
BOBO skrev:Takker Koppel, jaa det også ved at være noget tid siden vi har set hinanden (:

Klar til en WO snart?

ja da! (: træner du i ny helse nu?

Yes, men også FW

Vi træner i ny helse, vil gerne have håndvægte over 40 kg xD

Cardio
25 mins på kondicykel

BB benchpress
12 @ 100 kg
9 @ 120 kg
9 @ 120 kg
8 @ 120 kg
8 @ 120 kg

DB inc flyes
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

DB high inc flyes
10 @ 26 kg
10 @ 26 kg
10 @ 26 kg

BB Closegrip benchpress
10 @ 60 kg
6 @ 100 kg
6 @ 100 kg
6 @ 100 kg
6 @ 100 kg
5-6 @ 100 kg -sidste rep forced

Cable overhead extention m. reb
8 @ 40 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg

Pushdown
8 @ 50 kg
8 @ 50 kg
8 @ 50 kg
8 @ 50 kg

Cardio
15 mins crosstrainer

gym, tan, new haircut, jersey shore yaa

Morgen cardio
25 mins powerwalk

BB Deadlift
12 @ 100 kg
10 @ 140 kg
8 @ 180 kg
8 @ 180 kg
8 @ 180 kg

WG Pulldowns
10 @ 100 kg
8 @ 120 kg
8 @ 120 kg
8 @ 120 kg

CG UH Pulldowns
12 @ 90 kg
12 @ 90 kg
12 @ 90 kg
12 @ 90 kg

BB BOR
12 @ 100 kg
12 @ 110 kg
12 @ 110 kg
12 @ 110 kg

DB concentration curls
8 @ 24 kg
8 @ 24 kg
8 @ 24 kg
8 @ 24 kg

Standing EZ curls
15 @ 30 kg
15 @ 30 kg
15 @ 30 kg
15 @ 30 kg

Cardio
40 mins kondicykel og noget fistpump senere iaften i Randers d:

BB frontsquat
12 @ 90 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg

BB SLDL
15 @ 100 kg
15 @ 100 kg
15 @ 100 kg
15 @ 100 kg

Seated calf extentions
15 @ 200 kg
12 @ 260 kg
12 @ 260 kg
12 @ 260 kg
12 @ 260 kg

DB shoulderpress
15 @ 30 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
8 @ 40 kg

DB lat raise
12 @ 20 kg
12 @ 20 kg
12 @ 20 kg
12 @ 20 kg

Cable lateral raise
10 @ 18 kg
10 @ 18 kg

Cardio
40 mins på kondicykel

DB Benchpress
20 @ 28 kg
20 @ 28 kg
15 @ 40 kg
15 @ 40 kg
12 @ 40 kg
13 @ 40 kg

DB inc benchpress - 4 sec ecc fase
8 @ 40 kg
8 @ 40 kg
8 @ 40 kg
8 @ 40 kg

Cable high inc flyes
12 @ 15 kg
12 @ 15 kg
12 @ 15 kg
12 @ 15 kg

BB Closegrip benchpress
8 @ 60 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg

Pushdown
12 @ 35 kg
10 @ 45 kg
10 @ 45 kg
10 @ 45 kg

More pushdown - reb
8 @ 35 kg
8 @ 35 kg
8 @ 35 kg
8 @ 35 kg

Cardio
15 mins løb

BOBO skrev:Youtube klip

Shit det minder mig om gym

Koppel skrev:

Ja forhelvede, det var tider med techno tramp i hvert frikvarter xD

Træningen er sat lidt på standby grundet en træls omgang madforgiftning .. håber jeg snart er klar igen

Første træning efter madforgiftning var igår, så startede stille og roligt ud.

Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW

CG Pulldowns
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg

BB BOR
10 @ 90 kg
10 @ 120 kg
10 @ 120 kg
10 @ 120 kg
10 @ 120 kg

BB Shrugs i smith stativ
15 @ noget
15 @ noget
12 @ noget
12 @ noget

DB incline curl
8 @ 18 kg
8 @ 18 kg
8 @ 18 kg

EZ curls
10 @ 30 kg
10 @ 30 kg
8 @ 30 kg
8 @ 30 kg

Press fra bryst til lige før lockout - minder meget om bænkpress, bare med 95 % rom
15 @ 100 kg
6 @ 130 kg
6 @ 130 kg
8 @ 120 kg
8 @ 120 kg

DB inc benchpress - 4 sec ecc fase
7 @ 40 kg
7 @ 40 kg
7 @ 40 kg
7 @ 40 kg

Kabel øvelse, high inc
10 @ 17 kg
10 @ 17 kg
8 @ 17 kg
8 @ 17 kg
minder meget om den her, kan dog ikke udfører fuld rom pga gammel skulderskade

BB CG benchpress
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg

Pushdowns
10 @ 45 kg
10 @ 45 kg
10 @ 45 kg
10 @ 45 kg

Pushdowns med reb
8 @ 37,5 kg
8 @ 37,5 kg
8 @ 37,5 kg
8 @ 37,5 kg

Svedig træning med Benni

T-bar rows
10 @ 40 kg
10 @ 60 kg
10 @ 80 kg
10 @ 100 kg
8 @ 110 kg
13 @ 80 kg

WG Pulldowns
8 @ 100 kg
8 @ 110 kg
8 @ 110 kg
8 @ 110 kg

CG Pulldowns
8 @ 90 kg
8 @ 90 kg
6 @ 90 kg - dropsæt - 6 @ 80 kg

Seated WG row - straight back
8 @ 50 kg
8 @ 72 kg
8 @ 52 kg 10 sec pause og 5 mere

Standing EZ curls
10 @ 20 kg
8 @ 30 kg
8 @ 40 kg
12 @ 25 kg

Seated hammer curls
10 @ 16 kg
8 @ 18 kg
8 @ 20 kg

+ mere guns, shrugs og 5 minutters pose

Cardio
kondicykel 20 mins

Squat low bar
10 @ 90 kg
10 @ 90 kg
8 @ 130 kg
8 @ 130 kg
8 @ 130 kg
8 @ 130 kg

Calfraises
15 @ stack + 40 kg
12 @ stack + 80 kg
12 @ stack + 120 kg
10 @ stack + 140 kg
10 @ stack + 140 kg

Leg curls
12 @ 25 kg
12 @ 35 kg
12 @ 35 kg
12 @ 35 kg
12 @ 35 kg

DB skulderpress
15 @ 30 kg
15 @ 30 kg
12 @ 30 kg
12 @ 30 kg

DB lat raise
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg

Cardio
Crosstrainer 15 mins

DB benchpress
15 @ 32,5 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
12 @ 40 kg

DB inc flies
8 @ 30 kg
8 @ 30 kg
8 @ 30 kg

Cable high inc flies
10 @ 17,5 kg
10 @ 17,5 kg
8 @ 17 ,5 kg
8 @ 17,5 kg

BB CG benchpress
10 @ 60 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
9 @ 90 kg

Skullcrusher
12 @ 25 kg SS 12 press
12 @ 25 kg SS 12 press
12 @ 25 kg SS 8 press
daym, it buurns

Dips
12 @ BW
12 @ BW
12 @ BW

Rackpulls
5 sæt

Pulldown WG
10 @ 90 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg

Pulldown CG
10 @ 90 kg
10 @ 90 kg
10 @ 90 kg
10 @ 90 kg

BB BOR
12 @ 100 kg
12 @ 100 kg
12 @ 100 kg
12 @ 100 kg

BB curls
12 @ 30 kg
12 @ 35 kg
12 @ 35 kg
12 @ 35 kg

Cable preacher curl
12 @ 25 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

Military press i smith
12 @ 60 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg SS 8 @ 60 kg

Seated DB lat raise
12 @ 14 kg
12 @ 16 kg
12 @ 18 kg
10 @ 20 kg
10 @ 22 kg

Seated ben press
15 @ 160 kg
15 @ 200 kg
15 @ 250 kg
15 @ 300 kg
15 @ 300 kg
20 @ 300 kg

Leg curl
12 @ 25 kg
12 @ 35 kg
12 @ 35 kg
12 @ 35 kg
12 @ 35 kg

Calfraises
15 @ 200 kg
12 @ 280 kg
12 @ 280 kg
12 @ 280 kg
12 @ 280 kg

BB bænkpress
12 @ 80 kg
10 @ 120 kg
10 @ 120 kg
10 @ 125 kg
12 @ 100 kg

DB inc flies
8 @ 40 kg *
8 @ 40 kg *
8 @ 40 kg *
12 @ 40 kg
* - 5 sec ecc fase

Cable high inc flies
10 @ 20 kg
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg

BB CG benchpress
10 @ 90 kg
9 @ 90 kg
9 @ 90 kg
8 @ 90 kg

Skullcrusher
12 @ 35 kg
12 @ 35 kg
12 @ 35 kg
12 @ 35 kg

Cable pushdown 1 arm
10 @ 15 kg
10 @ 15 kg

BB BOR
12 @ 50 kg
12 @ 90 kg
12 @ 110 kg
12 @ 110 kg
12 @ 110 kg

BB Yates
8 @ 130 kg
8 @ 130 kg
8 @ 130 kg

Pullups
12 @ BW
10 @ 15 kg
10 @ 15 kg
8 @ 15 kg *
* -deadhang

Seated rear lat fly
12 @ 40 kg
12 @ 50 kg
12 @ 60 kg
12 @ 70 kg SS 12 @ 50 kg

Preacher curl
12 @ 30 kg
10 @ 35 kg
10 @ 35 kg
8 @ 35 kg

Cable curl
12 @ 30 kg
10 @ 35 kg
10 @ 37,5 kg
10 @ 37,5 kg

Bobos log

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