Ebbi-ztar's log

Onsdag den 28-09-2011
Skulder

Opvarmning

BTN-press
1x10 @ 20 kg.
3x8 @ 30 kg.

Cable lateral raises
2x8 @ 10 kg.
1x10 @ 10 kg.
1x15 @ 5 kg.
1x8 @ 10 kg.

Face-pull
5x10 @ 35 kg.

Arnold-press ss. incline rear delt flyes
5x10 @ 14,5 kg. + 5x12 @ 6 kg.

Lateral raises ss. db shrugs
1x10 @ 8 kg.
1x15 @ 6 kg.
1x10 @ 6 kg.
1x10 @ 8 kg.+1x10 @ 6 kg. +1x10@ 4 kg.
ss.
5x20 @ 19,5 kg.

Front raises ss. mave
5x10 @ 5 kg. + 3x20 @ forskellige øvelser

Torsdag den 29-09-2011
Ben - men pga. DOMS tog jeg det lidt med ro

Rackpulls
1x10 @ 20 kg. *
2x10 @ 30 kg. *
5x5 @ 50 kg.
* lige under knæet - resten fra skinneben

Machine-row
5x10 @ 50 kg. TIGHT

Leg-extension
3x10 @ 60 kg.
1x15 @ 60 kg.
1x20 @ 60 kg.

Lying leg-extension
2x10 @ 30 kg.

Dips
1x10 @ 90 kg.
4x10 @ 120 kg.

Calf-raises machine
3x20 @ 30 kg.

DB curls
3x10 @ 14,5 kg.

Incline DB flyes
3x10 @ 14,5 kg.

Søndag den 02-10-2011

Tog hen i HSK, men havde glemt åbningstiderne, så fik ikke rigtig trænet.

Mandag den 03-10-2011
Ryg/bicep
Kunne i dag færdiggøre træningspasset!

Cable-row
3x10 @ 40 kg.
2x10 @ 60 kg.

Wide grip pulldowns
1x10 @ 35 kg.
1x10 @ 45 kg.
1x10 @ 55 kg.
1x10 @ 65 kg.
1x5 @ 70 kg.

Curl ez-bar
2x10 @ 20 kg.
2x10 @ 30 kg.
2x10 @ 40 kg. *med cheat

DB rows
1x10 @ 27 kg.
1x5 @ 32 kg.
4x5 @ 37 kg.

Incline DB curl
1x10 @ 10 kg.
1x10 @ 12,5 kg.
3x10 @ 10 kg.

Supported T-bar row
2x10 @ 15 kg.
2x10 @ 30 kg.
1x10 @ 30 kg. + 1x10 @ 15 kg.

Hammer curls
1x10 @ 14,5 kg. + 1x10 @ 10 kg. + 1x10 @ 8 kg. + 1x10 @ 6 kg. + 1x10 @ 5 kg.

Tirsdag den 04-10-2011
Ben

Squat
2x5 @ 55 kg.
2x5 @ 60 kg.
1x5 @ 80 kg.
1x1 @ 90 kg.
1x1 @ 100 kg.
1x3 @ 110 kg.
1x1 @ 120 kg.
1x1 @ 130 kg. NY PR!! Tror der kan komme lidt mere på!

Front-squat
3x5 @ 50 kg.
2x5 @ 60 kg.

Leg-extension
1x10 @ 40 kg.
5x12 @ 70 kg.

Calf-raises i maskine
5x20 @ 50 kg.

Mave
3x20

Walking lunges BB
3x20 meter @ 25 kg. (?)

Onsdag den 05-10-2011
Skulder
I dag var der fyldt af japanske badminton eller bordtennis spillere i HSK -sjov oplevelse!

DB rear delt flyes
5x10 @ 6 kg.

Arnold press
1x10 @ 17,5 kg.
1x8 @ 22 kg.
4x10 @ 19,5 kg.

Pulldown behind neck
5x10 @ 40 kg.

BTN-press
1x10 @ 10 kg.
1x10 @ 20 kg.
5x5 @ 30 kg.

Incline rear delt flyes
5x10 @ 8 kg.

Lateral raises
5x10 @ 8 kg.

Shrugs
5x20 @ 27,5 kg.

Facepulls
5x10 @ 30 kg.

Front raises
3x10 @ 6 kg.

Ebbi-ztar skrev:Søndag den 02-10-2011

Tog hen i HSK, men havde glemt åbningstiderne, så fik ikke rigtig trænet.

Du er en idiot

Havmoeller skrev:
Ebbi-ztar skrev:Søndag den 02-10-2011

Tog hen i HSK, men havde glemt åbningstiderne, så fik ikke rigtig trænet.

Du er en idiot

Lørdag den 08-10-2011
Ben

Lying leg-curls
1x10 @ 20 kg.
2x10 @ 30 kg.
3x10 @ 40 kg.

Rack-pulls - fra skinneben
2x10 @ 30 kg.
1x10 @ 50 kg.
4x5 @ 70 kg.
1x5 @ 80 kg.
1x1 @ 100 kg.
1x3 @ 100 kg.
1x1 @ 110 kg.
1x1 @ 120 kg.

Calf-raises
5x20 @ BW

Walking lunges BB
5x20 meter @ 20 kg.

Mave
3x20 @ forskellige øvelser

Mandag 10-10-11
Bryst/Tricep

Bænkpres
1x10 @ 20 kg.
1x10 @ 40 kg.
1x10 @ 50 kg.
1x10 @ 60 kg.
5x5 @ 80 kg.

Rope pushdown
5x10 @ 40 kg.

Cable flyes
5x12 @ 25 kg.

Decline bænkpres
1x10 @ 30 kg.
2x10 @ 40 kg.

Rolling tricep extension
3x10 @ 10 kg.

Incline DB press
1x5 @ 22 kg.
2x10 @ 22 kg.

Overhead rope extension
3x10 @ 30 kg.

Tirsdag den 11-10-11
Ryg/bicep

Yates-rows
Opvarmning
5x5 @ 70 kg.

Hammer-curls
5x10 @ 14,5 kg.

Shrugs DB
5x20 @ 24,5 kg.

Cable row
3x10 @ 50 kg.
2x8 @ 70 kg.

Cable curls
5x10 @ 35 kg.

Wide-grip pulldowns
3x10 @ 55 kg.

Alt. DB curls
3x10 @ 12 / 10 kg.

Supp. T-bar row
1x10 @ 15 kg.
2x10 @ 30 kg.
1x10 @ 30 kg. + 1x10 @ 15 kg.

Mave

Onsdag den 12-10-11
Ben

Leg-extension
3x10 @ 50 kg.
2x12 @ 60 kg.

Squat
1x10 @ 20 kg.
1x10 @ 40 kg.
2x5 @ 50 kg.
5x5 @ 70 kg.

Front-squat
5x5 @ 40 kg.

Calf-raises
5x20 @ BW

Mave
5xøvelser

Leg-extension
2x12 @ 60 kg.
1x15 @ 70 kg.

Calf-raises maskine
3x20 @ 30 kg.

Torsdag den 13-10-2011
Skulder

Opvarmning

Military-press
1x10 @ 20 kg.
5x10 @ 30 kg.

Rear delt flyes
5x10 @ 6 kg.
ss.
Lateral raises
5x10 @ 6 kg.

BTN-press
1x10 @ 20 kg.
1x8 @ 30 kg.
4x5 @ 30 kg.

Front-raises
5x10 @ 5 kg.
ss.
Incline rear delt flyes
5x10 @ 6 kg.

Face-pulls
3x10 @ 35 kg.
ss.
DB press
3x10 @ 17 kg.
ss.
Side-bend
3x10 @ 17 kg.

I dag og i går færre kilo, for lige at køre lidt ala deload. Næste uge bliver der skruet op for kilo!

Fredag den 14-10-11
Ben

Leg-curl
1x10 @ 30 kg.
5x10 @ 50 kg.
1x10 @ 30 kg.

Rack-pulls - fra lige under knæ
1x10 @ 20 kg.
1x10 @ 30 kg.
1x10 @ 40 kg.
1x10 @ 50 kg.
1x5 @ 70 kg.
1x5 @ 80 kg.
1x3 @ 100 kg.
1x1 @ 120 kg.
1x1 @ 130 kg.
1x1 @ 150 kg. - NY PR, I guess?
3x5 @ 100 kg.

Calf-raises
3x20 @ BW

Kunne desværre ikke nå mere.

Lørdag den 15-10-11
Bryst/tri

Benchpress
1x10 @ 20 kg.
1x10 @ 40 kg.
1x10 @ 50 kg.
1x10 @ 60 kg.
1x5 @ 70 kg.
1x5 @ 80 kg.
1x1 @ 90 kg.
2x5 @ 80 kg.
1x11 @ 70 kg.
1x8 @ 70 kg.
1x10 @ 70 kg.

Cable flyes
5x12 @ 35 kg.
ss.
Overhead rope extension
5x10 @ 40 kg.

Incline benchpress
5x5 @ 50 kg.
ss.
Rope pushdown
5x10 @ 40 kg.

Flat DB press
2x10 @ 24 kg.
1x10 @ 27 kg.
ss.
Rolling tricep extension
3x10 @ 8,5 kg.

Mave
3xforskellige ting
ss.
Dips
3x10 @ BW

Mandag d- 17-10-11
Ryg/bicep

Wide-grip pulldown
1x10 @ 45 kg.
5x10 @ 55 kg.
ss.
Cable curl
5x10 @ 35 kg.

Cable row
2x10 @ 40 kg.
1x10 @ 50 kg.
1x10 @ 60 kg.
1x10 @ 70 kg.
1x5 @ 80 kg.
1x10 @ 60 kg.+1x10 @ 50 kg.+1x10 @ 40 kg.

Incline EZ-curl
1x10 @ 10 kg.
3x10 @ 20 kg.
ss.
DB rows
1x10 @ 24 kg.
3x10 @ 27 kg.

Cheat EZ-curl
1x10 @ 20 kg.
1x10 @ 30 kg.
2x8 @ 30 kg.
ss.
Chest supp. T-bar row
5x12 @ 25 kg.

Face-pulls
3x12 @ 30 kg.
ss.
Hammer-curls
2x10 @ 10 kg.
1x10 @ 10 kg. + 1x8 @ 8 kg. + 1x8 @ 6 kg. + 1x8 @ 5 kg.

Tirsdag den 18-10-11
Ben

Leg-extension
1x15 @ 40 kg.
2x12 @ 50 kg.
2x10 @ 70 kg.

Opvarming af lyske

Ben-pres
3x10 @ 2xgrønne skiver & Calf raises 3x12 @ ..
3x5 @ 2xgrønne skiver+50 kg.

Squat
1x15 @ 20 kg.
1x5 @ 40 kg.
1x5 @ 60 kg.
3x5 @ 80 kg.
1x3 @ 90 kg.
1x1 @ 100 kg.
1x1 @ 110 kg.

Front-squat
1x5 @ 40 kg.
4x5 @ 50 kg.

Walking lunges BB
3x20 meter @ 20 kg.
ss.
Mave
4xforskellige øvelser

DERFOR IND TIL ALL-YOU-CAN-EAT-RIBS på JENSENS

Onsdag den 19-10-11
Skulder - teamet op med Jonas!

Opvarmning

BTN-press
1x10 @ 10 kg.
1x10 @ 20 kg.
1x10 @ 30 kg.
1x8 @ 32,5 kg.
1x12 @ 20 kg.

Rear delt flyes
5x12 @ 6 kg.
ss.
DB front raises
5x10 @ 6 kg.

Military-press
1x10 @ 20 kg.
1x10 @ 30 kg.
3x5 @ 40 kg.
1x3 @ 50 kg.
1x2½ @ 50 kg.

Face-pulls
5x10 @ 30 kg.
ss.
Cable rear delt flyes
5x10 @ 5 kg.

Cable lateral raises
5x12 @ 5 kg.
ss.
J-rope pulldowns
5x12 @ 30 kg.

Seated DB rear delt flyes
3x10 @ 6 kg.
1x15 @ 6 kg.

Arnold press
2x10 @ 19,5 kg.
1x15 @ 19,5 kg.

Torsdag den 20-10-11
BEN

Leg-extension
2x10 @ 30 kg.
3x12 @ 50 kg.
ss.
Lying leg-curl
2x10 @ 30 kg.
3x10 @ 50 kg.

Rack-pulls fra skinneben
2x10 @ 20 kg.
1x10 @ 40 kg.
3x5 @ 90 kg.

Dødløft (første gang siden ryg-problemer)
5x5 @ 60 kg.
2x3 @ 90 kg.
1x12 @ 90 kg. REPMANIA :evil:

1x2 @ 110 kg.
1x1 @ 110 kg. (5 sek. hold i toppen)
- Status: Ved bælte var der ingen problemer med ryggen som førhen. Dog skal jeg spænde mere i ryggen og træne grebsstyrke

Ben-pres
1x10 @ 100 kg.(2xgrønne skiver)
1x12 @ 100 kg.
1x15 @ 100 kg.
1x20 @ 100 kg.
1x20 @ 100 kg.
ss.
Calf-raises i ben-pres
5x20 @ 100 kg.

Mave
3x20 @ forskellige øvelser
ss.
Standing calf-raises
3x20 @ 30 kg.

21-10-11
Bryst/tri

Flat DB press
1x10 @ 19,5 kg.
1x10 @ 22 kg.
1x10 @ 24,5 kg.
5x5 @ 32 kg.

Dips
5x10 @ BW
ss.
Cable flyes
5x10 @ 35 kg.

Decline BB press
5x10 @ 30 kg.
ss.
V-handle pushdown
5x10 @ 40 kg.

Incline DB press
5x10 @ 22 kg.
ss.
Rolling tricep extension
5x10 @ 10 kg.

Overhead rope extension
1x20 @ 30 kg.

Lørdag den 22-10-2011
Ryg/bicep - teamet op med JONAS

Pullups
4x8 @ BW
1x5 @ BW

Cable row
1x10 @ 40 kg.
1x10 @ 50 kg.
4x10 @ 70 kg.
1x10 @ 70 kg. + 1x10 @ 50 kg. + 1x10 @ 40 kg.

Straight-bar pulldown(?)
5x10 @ 40 kg.
ss.
Cable V-handle curl
5x12 @ 35 kg.

DB row
1x10 @ 19 kg.
1x10 @ 24 kg.
1x5 @ 32 kg.
5x5 @ 34,5 kg.

DB Shrugs
5x20 @ 27,5 kg.
ss.
Ez-curl
4x10 @ 20 kg.
1x15 @ 20 kg.

Søndag den 23-10-11
BEN - igen med JONAS....

Leg-extension
1x10 @ 30 kg.
2x12 @ 50 kg.

Squat
1x10 @ 20 kg.
1x10 @ 40 kg.
1x10 @ 50 kg.
1x5 @ 70 kg.
2x5 @ 90 kg.
2x3 @ 110 kg.
1x1 @ 120 kg.
1x10 @ 90 kg.

Front-squat
2x5 @ 50 kg.
3x5 @ 70 kg.

Walking BB lunges
3x20 meter @ 28 kg.

Leg-extension
3x20 @ 40 kg.
ss.
Lying leg-curl
3x20 @ 30 kg.
ss.
Calf-raises i maskine
3x20 @ 40 kg.

Tirsdag den 25-10-11
Bryst/tri/skulder

Bænkpres
1x10 @ 20 kg.
1x10 @ 40 kg.
1x10 @ 50 kg.
1x10 @ 60 kg.
1x3 @ 70 kg.
1x5 @ 80 kg.
1x5 @ 85 kg.
1x5 @ 90 kg. PR
1x3 @ 95 kg. PR
1x3 @ 90 kg.
1x8 @ 80 kg.

Skulderpres
1x10 @ 10 kg.
1x10 @ 14,5 kg.
5x10 @ 19,5 kg.

Dips
5x10 @ BW
ss.
Cable flyes
5x10 @ 30 kg.

Incline DB press
1x10 @ 19,5 kg.
5x10 @ 22 kg.

Rope pull-down
5x12 @ 40 kg.
ss.
BTN-press
1x10 @ 20 kg.
5x8 @ 30 kg.

Onsdag den 26-10-11
Ryg/bicep

Pullups
5x5 @ BW
All to deadhang

Close-grip pulldowns
1x10 @ 55 kg.
2x10 @ 75 kg.
3x10 @ 70 kg.

Concentrated DB curl
1x10 @ 13 kg.
5x8 @ 17 kg.

DB rows
1x10 @ 24 kg.
5x10 @ 34,5 kg.

Ez-curl
3x10 @ 20 kg.
3x8 @ 30 kg. *
*med cheat

Yates-row
5x12 @ 50 kg.

Hammercurls
3x10 @ 12 kg.
1x10 @ 12 kg. + 1x8 @ 10 kg. + 1x10 @ 8 kg. + 1x10 @ 6 kg. + 1x10 @ 5 kg.
ss.
DB shrugs
3x20 @ 27 kg.
2x20 @ 24 kg.

No more time to curl </3

Ebbi-ztar skrev:Onsdag den 26-10-11 ... No more time to curl </3 ????

Ebbi-ztar skrev:Onsdag den 26-10-11
...

No more time to curl </3

????

Havmoeller skrev:
Ebbi-ztar skrev:Onsdag den 26-10-11
...

No more time to curl </3

????

Ran out of le time!

Torsdag den 27-10-11
BEN/MAVE
Leg-extension
1x10 @ 30 kg.
3x10 @ 50 kg.
ss.
Lying leg curl
1x10 @ 30 kg.
3x10 @ 40 kg.

Rack-pulls fra under knæ
1x10 @ 20 kg.
1x10 @ 30 kg.
2x10 @ 60 kg.
2x5 @ 80 kg.

Dødløft
1x10 @ 50 kg.
1x10 @ 75 kg.
1x5 @ 85 kg.
1x5 @ 105 kg.
1x3 @ 115 kg.
1x3 @ 125 kg.
1x3 @ 135 kg. PR?
1x5 @ 135 kg. PR?
1x4 @ 135 kg.
1x2 @ 90 kg.

Ben-pres
5x12 @ 100 kg.

Mave
4x20 @ forskellige ting

Lying leg-curl
1x10 @ 30 kg.
3x10 @ 40 kg.
ss.
Calf-raises i maskine
4x20 @ 40 kg.

Fredag den 28-10-11
Bryst/tri/skulder

Kan ikke huske præcis
Men noget bænk, skulderpres, dips, decline osv.

Lørdag den 29-10-11
Ryg/gunzzz

Pull-ups
5x5 @ BW

Shovel-grip pulldown
2x10 @ 50 kg.
5x10 @ 60 kg.

Straight-bar cable row
5x10 @ 50 kg.

J-rope pulldown
4x10 @ 40 kg.
1x20 @ 30 kg.
ss.
Facepulls
5x12 @ 25 kg.

DB curls
1x10 @ 13 kg.
5x10 @ 17 kg.

EZ-bar curl STRICT
4x10 @ 20 kg.

Concentrated DB curl
3x5 @ 14,5 kg.
2x8 @ 14,5 kg.

Hammer-curl
1x20 @ 8 kg
1x12 @ 10 kg.
1x10 @ 10 kg. + 1x8 @ 8 kg.

Søndag den 30-10-11
Ben/mave
EFTER 11 TIMERS ARBEJDE - træt

Leg-extension
2x10 @ 30 kg.
5x10 @ 50 kg.

Opvarmning af lyske

Ben-pres
3x15 @ 100 kg.
3x10 @ 150 kg.

Squat
1x10 @ 20 kg.
1x10 @ 40 kg.
1x5 @ 65 kg.
3x5 @ 75 kg.
2x5 @ 95 kg.

Front-squat
1x5 @ 55 kg.
4x5 @ 50 kg.

Mave
3x20 @ forskellige øvelser

Leg-extension
1x15 @ 50 kg.

Over and out - så var der ikke mere energi

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