David T's log

Skrå Bænkpres (smolov jr. dag 4)
10 x 3 @ @ 42½ kg

DB Bend over Rows
1 x 5 @ 17 kg
3 x 5 @ 21 kg
1 x 4 @ 25 kg - hårdt

Dips
1 x 8 @ bw
1 x 7 @ bw
3 x 5 @ bw

Front Squat
1 x 8 @ 20 kg
3 x 5 @ 25 kg

Benpres
1 x 10 @ 55 kg
1 x 5 @ 65 kg
2 x 5 @ 75 kg
1 x 5 @ 85 kg

Cable Face Pulls
1 x 8 @ 35 kg
3 x 8 @ 40 kg

Lateral Raises
3 x 10 @ 6 kg

Shrugs
4 x 6 @ 20 kg

Hanging Leg Raise
4 x 5 @ bw

Super fedt med en Smolov JR i Incline Press - det er helt klart det første jeg skal køre når jeg begynder at bulke igen.

Hvad synes du om det ind til videre?

Skrå Bænkpres (smolov jr. dag 5)
6 x 6 @ @ 40 kg

DB Bend over Rows
1 x 6 @ 18 kg
1 x 10 @ 18 kg
2 x 8 @ 18 kg

Snatch Grip Deadlift
5 x 5 @ 50 kg

Front Squat
1 x 8 @ 20 kg

Benpres
1 x 5 @ 65 kg
2 x 5 @ 75 kg

Dips
6 x 5 @ bw

Lateral Raises
1 x 6 @ 8 kg
3 x 6 @ 7 kg

Shrugs
3 x 6 @ 21 kg

Lever Lying Leg Curl
1 x 5 @ 39 kg
3 x 5 @ 46 kg

Bay skrev:Super fedt med en Smolov JR i Incline Press - det er helt klart det første jeg skal køre når jeg begynder at bulke igen.

Hvad synes du om det ind til videre?

Jeg har også kørt Smolov i normal bænk og BOR, under cut, begge med succes.

Indtil videre virker det rigtig godt i Incline, har i hvert fald ikke haft nogle problemer endnu.

Synes i det hele taget Smolov er et rigtig lækkert program, det garanterer næsten en form for succes

Skrå Bænkpres (smolov jr. dag 6)
7 x 5 @ @ 42½ kg

DB Bend over Rows
1 x 6 @ 17 kg
2 x 6 @ 21 kg
1 x 6 @ 24 kg
2 x 5 @ 25 kg

DB Bend over Rows (Variation)
2 x 8 @ 15 kg

Dips
1 x 8 @ bw
2 x 7 @ bw
2 x 6 @ bw

Benpres
1 x 8 @ 65 kg
1 x 5 @ 75 kg
1 x 5 @ 85 kg

Cable Face Pulls
1 x 8 @ 35 kg
1 x 8 @ 40 kg
1 x 8 @ 45 kg

Incline Bænkpres (smolov jr. dag 7)
8 x 4 @ 45 kg

Chins (neutral grip)
5 x 5 @ bw

Dødløft
1 x 8 @ 50 kg
1 x 5 @ 60 kg
1 x 5 @ 70 kg
1 x 4 @ 80 kg

Dips
1 x 5 @ bw
armene var for smadret til mere

Lever Lying Leg Curl
1 x 5 @ 39 kg
4 x 5 @ 46 kg

Lunges
3 x 6 @ 12 kg

Incline Lateral Raise
3 x 6 @ 6 kg

Vægten siger 62,5 kg, vil ned på 60 kg uden at gå ned i styrke (burde kunne lade sig gøre) og derefter står den på bulk (moderat) de næste 6 måneder.

Chins (neutral grip)
1 x 7 @ bw

Skrå Bænkpres (smolov jr. dag 8)
10 x 3 @ @ 47½ kg

DB Bend over Rows
1 x 6 @ 17 kg
2 x 6 @ 22 kg
2 x 5 @ 25 kg
1 x 4 @ 28 kg - hårdt!

Dips
1 x 10 @ bw
1 x 8 @ bw
3 x 5 @ bw

Benpres
1 x 8 @ 65 kg
1 x 6 @ 75 kg
1 x 5 @ 85 kg

Lateral Raise
2 x 6 @ 8 kg
1 x 5 @ 8 kg

Cable Face Pulls
1 x 8 @ 40 kg
2 x 8 @ 45 kg

Shrugs
3 x 8 @ 21 kg

Cable Crunch
1 x 8 @ 65 kg
2 x 6 @ 75 kg

Smolov kører helt fint, det var faktisk ikke engang specielt hårdt i dag, og det er første gang jeg har taget over 45 kg i skrå bænk. Det virker som om at den hårdeste fase i smolov jr. er midtvejs, kæmper man sig forbi det stykke, er de resterende træningspas knap så hårde. Det erfarede jeg i hvert fald også sidst jeg kørte cyklusen.

Glemte at logge lørdagens træning :oops:

Incline Bænkpres (smolov jr. dag 9)
6 x 6 @ @ 42½ kg

DB Bend over Rows
1 x 6 @ 17 kg
2 x 6 @ 22 kg
1 x 5 @ 25 kg

Old School Rows
3 x 8 @ 12 kg

Dødløft
5 x 5 @ 50 kg

Benpres
1 x 8 @ 65 kg
1 x 6 @ 75 kg
1 x 5 @ 85 kg
1 x 5 @ 95 kg

Chins (neutral grip)
2 x 5 @ bw

Dips
6 x 5 @ bw

Lateral Raise
3 x 10 @ 6 kg

Calf Raises
3 x 10 @ 30 kg

Shrugs
3 x 8 @ 21 kg

Lever Calf Raise
1 x 10 @ 65 kg

Incline Bænkpres (smolov jr. dag 10)
7 x 5 @ @ 45 kg

DB Bend over Rows
1 x 6 @ 15 kg
1 x 6 @ 20 kg
3 x 5 @ 25 kg

Chins (neutral grip)
1 x 5 @ bw

Dips
1 x 5 @ bw
3 x 7 @ bw
2 x 5 @ bw

Old School Rows
1 x 8 @ 12 kg
3 x 8 @ 14 kg

Lateral Raise
3 x 6 @ 7 kg

Calf Raises
3 x 10 @ 30 kg

Face Pulls
2 x 8 @ 45 kg
1 x 8 @ 50 kg

Lever Calf Raise
1 x 10 @ 65 kg

DB Incline Bænkpres
1 x 8 @ 15 kg
2 x 6 @ 19 kg
1 x 4 @ 22 kg

Lever High Row
1 x 10 @ 50 kg
2 x 8 @ 60 kg
2 x 5 @ 70 kg

Goblet Squats
1 x 8 @ 15 kg
2 x 8 @ 21 kg

Dips
5 x 5 @ bw

Old School Rows
3 x 6 @ 15 kg

Lateral Raise
4 x 6 @ 6 kg

Calf Raises
3 x 10 @ 30 kg

DB Bend over Rows
1 x 8 @ 15 kg
1 x 8 @ 17 kg
2 x 5 @ 21 kg
2 x 5 @ 24 kg - hårdt

Incline Bænkpres (smolov jr. dag 11)
8 x 4 @ 47½ kg

Dødløft
1 x 10 @ 40 kg
1 x 5 @ 60 kg
2 x 5 @ 70 kg

Dips
1 x 10 @ bw
2 x 7 @ bw
3 x 5 @ bw

Benpres
1 x 8 @ 65 kg
1 x 5 @ 75 kg
1 x 5 @ 85 kg

Cable Face Pulls
1 x 8 @ 40 kg
1 x 8 @ 45 kg
1 x 8 @ 50 kg

Lateral Raises
1 x 5 @ 8 kg
1 x 7 @ 6 kg

Vægten siger: 61½ kg

Chins
1 x 6 @ bw
4 x 5 @ bw

DB Incline Bænkpres
1 x 15 @ 10 kg
3 x 10 @ 15 kg

DB Bend over Rows
3 x 10 @ 18 kg

Front Squat
4 x 5 @ 20 kg
1 x 5 @ 25 kg

Upright Rows
3 x 8 @ 17½ kg

Shrugs
3 x 6 @ 20 kg

Shoulder Press (variant)
1 x 10 @ 7 kg
2 x 8 @ 10 kg

Incline Lateral Raise
3 x 8 @ 5 kg

Chins/Pullups
1 x 8 @ bw
2 x 6 @ bw
2 x 5 @ bw

Skrå Bænkpres (smolov jr. dag 12)
2 x 3 @ 50 kg
2 x 6 @ 45 kg

DB Bend over Rows
1 x 7 @ 20 kg
2 x 5 @ 23 kg
2 x 5 @ 25 kg - hårdt

Dips
5 x 5 @ bw

Benpres
1 x 10 @ 55 kg
1 x 5 @ 75 kg
1 x 5 @ 85 kg

Lateral Raises
3 x 6 @ 8 kg
1 x 3 @ 9 kg
1 x 1 @ 10 kg

Shrugs
3 x 6 @ 20 kg

Fik ikke klaret alle sæt i smolov jr (bænk) da jeg slet ikke var ovenpå i dag efter druk i weekenden. Kunne tydeligt mærke det i kroppen

Må gennemføre det næste træningspas.

Incline Bænkpres (smolov jr. dag 12)
10 x 3 @ 50 kg

T-bar Rows
1 x 8 @ 35 kg
2 x 5 @ 50 kg
1 x 4 @ 60 kg

Chins
4 x 5 @ bw

Dips
1 x 6 @ bw
1 x 8 @ bw
2 x 5 @ bw

Upright Rows
1 x 8 @ 17½ kg
3 x 8 @ 22½ kg

Benpres
1 x 8 @ 65 kg
1 x 5 @ 75 kg
1 x 5 @ 85 kg
1 x 1 @ 95 kg
1 x 1 @ 105 kg

Lateral Raises
1 x 5 @ 8 kg
2 x 8 @ 7 kg

Cable Face Pulls
1 x 8 @ 40 kg
2 x 8 @ 45 kg

Chins
1 x 7 @ bw
5 x 5 @ bw

DB Incline Bænkpres
1 x 10 @ 12 kg
3 x 10 @ 15 kg

BB Bend Over Rows
1 x 6 @ 30 kg
4 x 6 @ 40 kg

Dips
2 x 6 @ bw

Upright Rows
3 x 8 @ 17½ kg

Benpres
3 x 10 @ 65 kg

Lateral Raises
2 x 5 @ 8 kg

Cable Crunch
1 x 8 @ 65 kg
2 x 8 @ 70 kg

Chins/Pullups
1 x 3 @ bw
3 x 5 @ bw

Dødløft/Snatch Grip
1 x 8 @ 50 kg
3 x 6 @ 50 kg
2 x 5 @ 60 kg

Bænkpres
1 x 6 @ 40 kg
2 x 6 @ 45 kg
2 x 5 @ 50 kg
1 x 3 @ 55 kg

DB Bend over Rows
1 x 8 @ 18 kg
1 x 5 @ 22 kg
2 x 5 @ 25 kg - hårdt

Dips
4 x 5 @ bw

Benpres
1 x 8 @ 65 kg
1 x 5 @ 75 kg
2 x 5 @ 85 kg

Lever Calf Raise
1 x 10 @ 45 kg
2 x 10 @ 65 kg

Upright Rows
3 x 6 @ 22½ kg

Lateral Raises
2 x 6 @ 8 kg

Shoulder Pres
2 x 8 @ 12 kg
1 x 4 @ 15 kg

Chins/Pullups
1 x 8 @ bw
4 x 5 @ bw

Front Squat (ATG)
5 x 5 @ 25 kg

Bend over Rows (Smolov jr. dag 1)
6 x 6 @ 35 kg

Military Press
1 x 3 @ 30 kg
4 x 2 @ 35 kg

DB Incline Bænkpres
1 x 10 @ 12 kg
2 x 10 @ 13 kg

Lateral Raises
2 x 10 @ 6 kg

Fik en skade i venstre hånd da jeg lavede Military Press.. typisk når jeg så sjældent laver den

Kører en ny Smolov jr. i BOR, men denne gang stopper jeg ikke ved 50, men prøver på at nå 60 kg.

Chins/Pullups
1 x 6 @ bw
5 x 5 @ bw

Bend over Rows (Smolov jr. dag 2)
7 x 5 @ 37½ kg

DB Incline Bænkpres
1 x 12 @ 12 kg

Bænkpres
1 x 10 @ 40 kg
1 x 5 @ 45 kg
4 x 5 @ 50 kg

Dips
5 x 5 @ bw

Lateral Raises
3 x 10 @ 6 kg

Shrugs
3 x 8 @ 20 kg

Pullups
1 x 7 @ bw
5 x 5 @ bw

Bend over Rows (Smolov jr. dag 3)
8 x 4 @ 40 kg

Incline Bænkpres
1 x 10 @ 40 kg
1 x 5 @ 45 kg
4 x 3 @ 50 kg

Benpres
1 x 8 @ 65 kg
1 x 5 @ 75 kg
3 x 5 @ 85 kg

Dips
1 x 10 @ bw
1 x 7 @ bw
3 x 5 @ bw

Lateral Raises
3 x 6 @ 8 kg

Chins/Pullups
1 x 7 @ bw

Bend over Rows(smolov jr. dag 4)
10 x 3 @ 42½ kg

Bænkpres
2 x 5 @ 45 kg
2 x 5 @ 50 kg
1 x 3 @ 55 kg
1 x 1 @ 60 kg
1 x 2 @ 60 kg

Dødløft/Snatch Grip
2 x 8 @ 50 kg
3 x 5 @ 60 kg

Dips
1 x 5 @ bw
1 x 7 @ bw

Face Pull
1 x 8 @ 35 kg
1 x 8 @ 40 kg
1 x 8 @ 45 kg

Lateral Raises
3 x 6 @ 8 kg

Pullups
2 x 6 @ bw

DB Bend over Rows
1 x 5 @ 22 kg
2 x 5 @ 25 kg

Incline Bænkpres
1 x 5 @ 40 kg
1 x 5 @ 45 kg
4 x 3 @ 50 kg

Bend over Rows(smolov jr. dag 5)
6 x 6 @ 40 kg

Chins
2 x 5 @ bw
1 x 10 @ bw

Dips
2 x 7 @ bw
4 x 5 @ bw

Leg Press
1 x 8 @ 55 kg
1 x 6 @ 75 kg
1 x 5 @ 85 kg
1 x 5 @ 95 kg

Lateral Raises
3 x 6 @ 8 kg

Pullups
1 x 7 @ bw
2 x 5 @ bw

Chins
2 x 6 @ bw

Bend over Rows(smolov jr. dag 6)
7 x 5 @ 42½ kg

Incline Benchpress
4 x 8 @ 40 kg

Upright Rows
2 x 8 @ 20 kg
2 x 8 @ 22½ kg

Shoulder Press (variation)
3 x 8 @ 9 kg

Lateral Raises
3 x 6 @ 7 kg

Pullups
1 x 7 @ bw

Bend over Rows(smolov jr. dag 6)
8 x 4 @ 45 kg

Bænkpress
4 x 5 @ 50 kg

Dips
1 x 5 @ bw

Lateral Raises
3 x 6 @ 8 kg

Skod træning, ingen energi :S

Pullups/Chins
2 x 7 @ bw

Bend over Rows(smolov jr. dag 7)
10 x 3 @ 47½ kg

Bænkpres
2 x 5 @ 50 kg
1 x 5 @ 52½ kg
1 x 5 @ 55 kg

Dødløft
1 x 10 @ 40 kg
1 x 5 @ 50 kg
2 x 5 @ 60 kg
2 x 5 @ 70 kg

Dips
5 x 5 @ bw

Upright Rows
1 x 8 @ 17½ kg
2 x 8 @ 27½ kg

Lateral Raises
3 x 6 @ 8 kg

Pullups/Chins
4 x 6 @ bw

Benpres
1 x 10 @ 55 kg
1 x 10 @ 65 kg
1 x 8 @ 75 kg
1 x 5 @ 85 kg

Incline Benchpress
2 x 5 @ 50 kg
1 x 5 @ 52½ kg
1 x 5 @ 55 kg

Bend over Rows(smolov jr. dag 8)
6 x 6 @ 42½ kg

Dips
2 x 10 @ bw
2 x 7 @ bw
1 x 5 @ bw

T-bar Rows
1 x 10 @ 35 kg
2 x 8 @ 45 kg
2 x 6 @ 50 kg

Lateral Raises
2 x 6 @ 8 kg
1 x 3 2 9 kg
1 x 4 @ 8 kg

Så er jeg tilbage :lol:

Det ser rigtigt godt du David godt at se du holder dampen oppe.

Pullups/Chins
1 x 7 @ bw
2 x 6 @ bw

Bend over Rows(smolov jr. dag 9)
7 x 5 @ 45 kg

Dips
2 x 10 @ bw
2 x 6 @ bw

Benpres
1 x 10 @ 55 kg
1 x 10 @ 65 kg
1 x 10 @ 75 kg

Cable Standing Fly
1 x 10 @ 30 kg
1 x 10 @ 40 kg
2 x 10 @ 50 kg

Lateral Raises
1 x 12 @ 6 kg
3 x 6 @ 8 kg

Face Pulls
1 x 10 @ 35 kg
1 x 8 @ 40 kg
1 x 8 @ 45 kg
1 x 8 @ 50 kg - lidt hårdt

Weighted Hyperextension
1 x 10 @ bw
1 x 10 @ bw + 5kg
1 x 10 @ bw + 10 kg

Pullups/Chins
1 x 7 @ bw
2 x 6 @ bw
1 x 3 @ bw

Bend over Rows(smolov jr. dag 11)
8 x 4 @ 47½ kg

Deadlift
2 x 8 @ 50 kg
1 x 6 @ 60 kg
2 x 5 @ 70 kg

Leg Press
1 x 12 @ 55 kg
1 x 10 @ 65 kg
1 x 8 @ 75 kg

Incline Bench Press
1 x 10 @ 30 kg
1 x 8 @ 40 kg
1 x 5 @ 45 kg
1 x 4 @ 50 kg
3 x 3 @ 50 kg

Lateral Raises
1 x 10 @ 6 kg
3 x 6 @ 8 kg
1 x 3 @ 9 kg

Evil Wheel
3 x 8 - på knæ

Chins
1 x 5 @ bw
1 x 10 @ bw

Bend over Rows(smolov jr. dag 12)
10 x 3 @ 50 kg

DB Bend over Rows
1 x 2 @ 30 kg

Bench Press
1 x 10 @ 40 kg
2 x 6 @ 50 kg
1 x 5 @ 52½ kg
1 x 5 @ 55 kg
1 x 2 @ 60 kg
1 x 1 @ 60 kg

Leg Press
1 x 12 @ 55 kg
1 x 10 @ 65 kg
1 x 10 @ 75 kg
1 x 10 @ 85 kg

Dips
3 x 10 @ bw

Upright Rows
3 x 8 @ 22½ kg

Evil Wheel
3 x 10 - på knæ

Vægten i morges: 61 - 61,5 kg

Leg Press
1 x 12 @ 55 kg
1 x 10 @ 65 kg
1 x 5 @ 75 kg
1 x 5 @ 85 kg
1 x 4 @ 95 kg

Chins
1 x 10 @ bw
3 x 10 @ bw + 5 kg

Pullups
1 x 7 @ bw
2 x 6 @ bw
1 x 3 @ bw (behind neck)

DB Bench Press
1 x 12 @ 11 kg
1 x 10 @ 15 kg
2 x 8 @ 18 kg
1 x 1 @ 21 kg

Deadlift
1 x 8 @ 50 kg
2 x 5 @ 50 kg (snatch grip)
3 x 5 @ 60 kg

Dips
3 x 6 @ bw
3 x 6 @ bw + 5 kg

Lateral Raise
1 x 12 @ 6 kg
3 x 6 @ 8 kg

Face Pulls
1 x 10 @ 35 kg
2 x 10 @ 40 kg

Evil Wheel
3 x 8 - på knæ

David T's log

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