Træning Fredag d. 12.11.2010

Legs - Calves

Smith front squat
1 x 10 @ 40kg
1 x 7 @ 70kg
1 x 6 @ 100kg
1 x 6 @ 110kg
1 x 5 @ 120kg
1 x 5 @ 110kg
1 x 5 @ 110kg
1 x 14 @ 80kg

Squat
1 x 11 @ 110kg
1 x 11 @ 110kg
1 x 12 @ 110kg
1 x 12 @ 120kg

Leg pres
1 x 18 @ 200kg
1 x 18 @ 200kg
1 x 18 @ 200kg

Leg extension
1 x 12 @ 50kg
1 x 12 @ 50kg
1 x 15 @ 40kg

Leg curl
1 x 15 @ 30kg
1 x 12 @ 35kg
1 x 12 @ 35kg
1 x 12 @ 35kg
1 x 12 @ 35kg

Goodmornings
1 x 15 @ 70kg
1 x 15 @ 70kg
1 x 15 @ 70kg

Cable leg curl
1 x 15 @ 30kg
1 x 12 @ 35kg
1 x 12 @ 35kg
1 x 12 @ 35kg

Calf circuit
Standing smith machine calfraises
Calfpresses
Seated plateloaded calfraises
Standing bw calfraises

Turen igennem 4 gange @ ca. 45reps pr tur

Træning Søndag d. 14.11.2010

Back - rear delt - biceps - calves

Wide grip pulldown
1 x 14 @ 60kg
1 x 14 @ 70kg
1 x 12 @ 80kg
1 x 8 @ 90kg
1 x 7 @ 90kg
1 x 6 @ 90kg

Bent-over barbell rows
1 x 12 @ 60kg
1 x 12 @ 90kg
1 x 12 @ 90kg
1 x 12 @ 90kg
1 x 10 @ 90kg

Dumbell rows
1 x 10 @ 55kg
1 x 10 @ 55kg
1 x 10 @ 55kg
1 x 14 @ 45kg
1 x 14 @ 45kg

Seated v-grip rows
1 x 16 @ 80kg
1 x 14 @ 80kg
1 x 14 @ 80kg

Close grip pulldowns
1 x 10 @ 80kg
1 x 12 @ 70kg
1 x 12 @ 70kg

Hyperextension
1 x 15 @ 15kg
1 x 15 @ 15kg

Lying chest supp. db laterals
1 x 8 @ 16kg
1 x 12 @ 14,5kg
1 x 10 @ 14,5kg
1 x 10 @ 14,5kg
1 x 10 @ 14,5kg

Seated incline curl
1 x 12 @ 16kg
1 x 12 @ 16kg
1 x 12 @ 16kg

Standing BB curl
1 x 10 @ 40kg
1 x 10 @ 40kg
1 x 9 @ 40kg

Dumbell spider curl
1 x 12 @ 12kg
1 x 10 @ 12kg
1 x 8 @ 12kg

Lying cable curl
1 x 15 @ 50kg
1 x 15 @ 50kg
1 x 20 @ 50kg

Standing smith machine calfraises - Rest paused ca. 7-10 sek
1 x 10 @ 40kg
1 x 8 @ 80kg
120kg - 5/5/5/5/5
120kg - 5/5/5/5/5
120kg - 5/5/4/4/4
110kg - 5/5/5/5/5

Træning Mandag d. 16.11.2010

Chest - Shoulder - Abs

Benchpress
1 x 12 @ 60kg
1 x 8 @ 90kg
1 x 6 @ 110kg
1 x 5 @ 110kg
1 x 5 @ 120kg
1 x 4 @ 120kg
1 x 5 @ 115kg
1 x 5 @ 110kg
1 x 12 @ 90kg

Incline smithpress
1 x 14 @ 60kg
1 x 12 @ 70kg
1 x 9 @ 80kg
1 x 11 @ 70kg
1 x 14 @ 60kg
1 x 14 @ 60kg

Pec dec flies
1 x 14 @ 60kg
1 x 14 @ 60kg
1 x 12 @ 70kg
1 x 10 @ 80kg
1 x 6 @ 90kg + dropsets

Seated dumbellpress
1 x 15 @ 22kg
1 x 9 @ 30kg
1 x 7 @ 30kg
1 x 7 @ 30kg
1 x 8 @ 28kg
1 x 12 @ 22kg

Seated side laterals
1 x 14 @ 16kg
1 x 14 @ 16kg
1 x 14 @ 16kg
1 x 12 @ 16kg
1 x 10 @ 16kg

Barbell militarypress ss DB front raises
1 x 10 @ 50kg - 1 x 6 @ 12kg
1 x 8 @ 50kg - 1 x 6 @ 12kg
1 x 6 @ 50kg - 1 x 6 @ 12kg

Abs
Rope crunches 3 x 20
Leg raises 3 x 6-10
Bold crunches 3 x 12-15
Roman chair side sit ups 3 x 12-16

Triceps udskudt til bendagen imorgen..

Træning Tirsdag d. 16.11.2010

Bw: 84,1kg

Legs - Calves - Triceps gæld fra igår

Smith front squat
1 x 10 @ 40kg
1 x 7 @ 80kg
1 x 6 @ 100kg
1 x 6 @ 110kg
1 x 5 @ 120kg
1 x 5 @ 110kg
1 x 5 @ 110kg
1 x 5 @ 110kg
1 x 5 @ 110kg
1 x 10 @ 80kg

Squat
1 x 12 @ 110kg
1 x 11 @ 120kg
1 x 10 @ 130kg
1 x 8 @ 140kg
1 x 6 @ 150kg

Walking lunges
1 x 10 @ 56kg
1 x 12 @ 56kg
1 x 12 @ 56kg

Leg pres
1 x 20 @ 200kg
1 x 20 @ 200kg

Leg curl
1 x 15 @ 30kg
1 x 12 @ 35kg
1 x 12 @ 40kg
1 x 12 @ 40kg
1 x 12 @ 40kg

Cable leg curl
1 x 14 @ 30kg
1 x 14 @ 30kg
1 x 14 @ 30kg
1 x 14 @ 30kg
1 x 14 @ 30kg

Standing smith machine calfraises - rest paused
1 x 10 @ 40kg
1 x 10 @ 80kg
120kg 5/5/5/5/5
110kg 5/5/5/5/5

Standing smith machine calfraises ss Seated 'man' loaded calfraises
1 x 15 @ 80kg / 1 x 10 @ 20kg + Virtus(115kg)
1 x 15 @ 80kg / 1 x 10 @ 20kg + Virtus(115kg)
1 x 15 @ 80kg / 1 x 10 @ 20kg + Virtus(115kg)

Triceps pressdown
1 x 15 @ 30kg
1 x 15 @ 35kg
1 x 14 @ 40kg
1 x 12 @ 40kg
1 x 12 @ 40kg

Rope pressdown
1 x 12 @ 35kg
1 x 12 @ 30kg
1 x 12 @ 30kg
1 x 12 @ 30kg

Lying db triceps ext.
1 x 10 @ 12kg
1 x 10 @ 12kg

Træning Onsdag d. 17.11.2010

Træning med Friche, max 1min pause som sædvanligt så han led som en bette tøs

Back - rear delt - biceps - abs

Wide grip pulldown
1 x 14 @ 60kg
1 x 14 @ 70kg
1 x 12 @ 80kg
1 x 7 @ 90kg
1 x 7 @ 90kg
1 x 6 @ 90kg

Bent-over barbell rows
1 x 12 @ 60kg
1 x 12 @ 90kg
1 x 12 @ 90kg
1 x 12 @ 90kg
1 x 10 @ 90kg
1 x 10 @ 90kg

Dumbell rows
1 x 10 @ 55kg
1 x 10 @ 55kg
1 x 10 @ 55kg

Lying chest supp. db rows
1 x 16 @ 22kg
1 x 15 @ 22kg
1 x 14 @ 22kg
1 x 16 @ 19,5kg
1 x 15 @ 19,5kg

Close grip pulldowns ss Stiff-arm pulldown
1 x 6 @ 80kg / 1 x 20 @ 50kg
1 x 6 @ 80kg / 1 x 20 @ 50kg
1 x 6 @ 80kg / 1 x 20 @ 50kg

Hyperextension
1 x 20 @ 15kg
1 x 20 @ 15kg
1 x 20 @ 15kg

Lying chest supp. db laterals
1 x 12 @ 14,5kg
1 x 12 @ 14,5kg
1 x 12 @ 14,5kg
1 x 12 @ 14,5kg

Standing ez curl
1 x 15 @ 36kg
1 x 11 @ 46kg
1 x 8 @ 50kg
1 x 7 @ 50kg

Seated incline curl
1 x 12 @ 14,5kg
1 x 12 @ 14,5kg
1 x 12 @ 14,5kg

Standing BB curl - 21'er
1 x 21 @ 30kg
1 x 21 @ 30kg
1 x 21 @ 30kg

Lying cable curl
1 x 15 @ 50kg
1 x 15 @ 50kg
1 x 15 @ 50kg

Abs - circiut
Roman chair side sit ups
Decline sit ups
Bench side bends
Lying leg raises
Rope crunches

Turen igennem 3 gange @ ca. 70reps pr tur

Træning Fredag d. 19.11.2010

Chest - shoulder - triceps - abs

Flat dumbellpress
1 x 15 @ 22kg
1 x 15 @ 30kg
1 x 12 @ 45kg
1 x 12 @ 45kg
1 x 11 @ 45kg
1 x 10 @ 45kg
1 x 8 @ 45kg

Incline dumbellpres
1 x 12 @ 40kg
1 x 11 @ 40kg
1 x 10 @ 40kg
1 x 9 @ 40kg

High incline dumbellpres
1 x 12 @ 35kg
1 x 12 @ 35kg
1 x 12 @ 35kg
1 x 8 @ 35kg

Pec dec flies
1 x 15 @ 65kg
1 x 15 @ 65kg
1 x 15 @ 70kg
1 x 15 @ 70kg

Seated dumbellpres
1 x 15 @ 22kg
1 x 8 @ 30kg
1 x 7 @ 30kg
1 x 8 @ 28kg
1 x 8 @ 28kg
1 x 7 @ 28kg

Seated laterals
1 x 15 @ 16kg
1 x 14 @ 16kg
1 x 14 @ 16kg
1 x 12 @ 16kg + dropsets

Machine shoulderpress ss DB front raises
1 x 14 @ 45kg + 1 x 6 @ 12kg
1 x 14 @ 45kg + 1 x 6 @ 12kg
1 x 17 @ 45kg + 1 x 6 @ 12kg

Close grip benchpress
1 x 10 @ 80kg
1 x 9 @ 80kg
1 x 8 @ 80kg

Triceps presssdown
1 x 14 @ 35kg
1 x 14 @ 35kg
1 x 14 @ 35kg

Rope pressdown
1 x 12 @ 30kg
1 x 12 @ 30kg
1 x 12 @ 30kg

Lying incline db tri. ext ss Pushups
1 x 10 @ 12kg + 1 x 12
1 x 10 @ 12kg + 1 x 12

Abs
Rope crunches 10 x 20 @ 70kg
ss Roman chair 3 set
ss Side bends 3 set

Træning Lørdag d. 20.11.2010

Legs - Calves

Front squat
1 x 10 @ 60kg
1 x 8 @ 90kg
1 x 6 @ 110kg
1 x 5 @ 120kg
1 x 4 @ 120kg
1 x 5 @ 115kg
1 x 5 @ 115kg
1 x 5 @ 110kg
1 x 5 @ 110kg

Squat
1 x 12 @ 110kg
1 x 12 @ 120kg
1 x 10 @ 130kg
1 x 8 @ 140kg
1 x 6 @ 150kg

Leg pres
1 x 20 @ 200kg
1 x 20 @ 200kg
1 x 20 @ 200kg
1 x 20 @ 200kg

Leg curl
1 x 15 @ 30kg
1 x 12 @ 35kg
1 x 12 @ 40kg
1 x 12 @ 40kg

Cable leg curl
1 x 14 @ 30kg
1 x 14 @ 30kg
1 x 14 @ 30kg
1 x 14 @ 30kg

Goodmornings
1 x 15 @ 70kg
1 x 15 @ 70kg
1 x 15 @ 70kg
1 x 15 @ 70kg

Calfpresses
1 x 15 @ 100kg
6 x 10 @ 160kg + dropsets

Til Hots shots elite

Træning Mandag d. 22.11.2010

Back - rear delt - biceps - abs

Rotator cuff
6 sæt til hver arm

Wide grip pulldown
1 x 14 @ 60kg
1 x 14 @ 70kg
1 x 12 @ 80kg
1 x 8 @ 90kg
1 x 8 @ 90kg
1 x 7 @ 90kg
1 x 10 @ 80kg

Bent-over barbell rows
1 x 12 @ 60kg
1 x 12 @ 90kg
1 x 12 @ 90kg
1 x 12 @ 90kg
1 x 12 @ 90kg
1 x 12 @ 90kg

Dumbell rows
1 x 12 @ 55kg
1 x 12 @ 55kg
1 x 14 @ 55kg

Seated rows
1 x 17 @ 80kg
1 x 15 @ 90kg
1 x 12 @ 100kg
1 x 11 @ 110kg + dropsets

Close grip pullups - supineret
1 x 8
1 x 7
1 x 6

Lying chest supp. db laterals
1 x 16 @ 12kg
1 x 16 @ 12kg
1 x 12 @ 14,5kg
1 x 12 @ 14,5kg

Standing ez curl
1 x 15 @ 36kg
1 x 9 @ 50kg
1 x 8 @ 50kg
1 x 8 @ 50kg

Seated incline curl
1 x 11 @ 16kg
1 x 11 @ 16kg
1 x 10 @ 16kg
1 x 10 @ 16kg
1 x 11 @ 16kg

Seated bar BB curl ss Lying cable curl
1 x 9 @ 30kg - 1 x 10 @ 40kg
1 x 8 @ 30kg - 1 x 10 @ 40kg
1 x 8 @ 30kg - 1 x 8 @ 40kg

Calf circuit
Standing smith machine calfraises - 80kg
Calfpresses - 130kg
Seated 'man loaded' calfraises - 20kg + rikki(85kg)
Standing bw calf raises

Turen igennem 5 gange @ ca. 50reps pr tur

Træning Tirsdag d. 23.11.2010

Har byttet ben og bryst træningen, pga lidt irritation i AC leddet, så tror skulderen ville have godt af en dags extra pause..

Legs - Abs

Rotator cuff
6 sæt til hver arm

Smith front squat
1 x 10 @ 40kg
1 x 8 @ 70kg
1 x 6 @ 100kg
1 x 5 @ 110kg
1 x 5 @ 120kg
1 x 4 @ 120kg
1 x 5 @ 110kg
1 x 5 @ 110kg
1 x 13 @ 80kg

Squat
1 x 12 @ 110kg
1 x 12 @ 120kg
1 x 10 @ 130kg
1 x 8 @ 140kg
1 x 8 @ 150kg

Leg pres
1 x 20 @ 200kg
1 x 20 @ 200kg
1 x 20 @ 200kg

Leg extension
1 x 15 @ 50kg
1 x 15 @ 50kg
1 x 10 @ 50kg

Leg curl
1 x 15 @ 30kg
1 x 12 @ 35kg
1 x 12 @ 40kg
1 x 10 @ 40kg

Cable leg curl
1 x 14 @ 30kg
1 x 14 @ 30kg
1 x 14 @ 30kg
1 x 14 @ 30kg

Goodmornings
1 x 15 @ 70kg
1 x 15 @ 70kg
1 x 15 @ 70kg
1 x 15 @ 70kg

Abs
Rope crunches 10 x 20 @ 70kg
Side sit ups 3 sets

Træning Onsdag d. 24.11.2010

Har stadig lidt irritation i skulderen, så lidt mindre kg i nogle øvelser iht. normalt..

Chest - shoulder - triceps

Rotatoe cuff
6 sæt til hver arm

Flat dumbellpress
1 x 15 @ 22kg
1 x 15 @ 30kg
1 x 12 @ 45kg
1 x 12 @ 45kg
1 x 11 @ 45kg
1 x 10 @ 45kg

Incline dumbellpres
1 x 12 @ 40kg
1 x 11 @ 40kg
1 x 10 @ 40kg
1 x 8 @ 40kg

High incline smith press
1 x 12 @ 60kg
1 x 12 @ 60kg
1 x 12 @ 60kg
1 x 10 @ 60kg

Cable flies
1 x 15 @ 30kg
1 x 14 @ 35kg
1 x 10 @ 40kg
1 x 12 @ 35kg
1 x 12 @ 35kg

Seated dumbellpres
1 x 12 @ 24,5kg
1 x 12 @ 24,5kg
1 x 12 @ 24,5kg
1 x 10 @ 24,5kg

Seated laterals
1 x 14 @ 16kg
1 x 14 @ 16kg
1 x 14 @ 16kg
1 x 14 @ 16kg
1 x 14 @ 16kg

Machine shoulderpress ss DB front raises
1 x 12 @ 50kg + 1 x 8 @ 12kg
1 x 10 @ 50kg + 1 x 8 @ 12kg
1 x 10 @ 50kg + 1 x 8 @ 12kg

Triceps presssdown
1 x 16 @ 30kg
1 x 12 @ 40kg
1 x 12 @ 40kg
1 x 12 @ 40kg
1 x 12 @ 40kg

Rope pressdown
1 x 12 @ 35kg
1 x 12 @ 35kg
1 x 14 @ 30kg
1 x 14 @ 30kg

Lying incline db tri. ext ss Dips
1 x 10 @ 12kg + 1 x 10
1 x 10 @ 12kg + 1 x 8
1 x 10 @ 12kg

Træning Torsdag d. 25.11.2010

Back - biceps - læg

Wide grip pulldown
1 x 14 @ 60kg
1 x 14 @ 70kg
1 x 12 @ 80kg
1 x 8 @ 90kg
1 x 7 @ 90kg
1 x 7 @ 90kg
1 x 11 @ 80kg slow reps
1 x 10 @ 80kg slow reps

Lying chest supp. db rows
1 x 14 @ 24,5kg
1 x 14 @ 24,5kg
1 x 12 @ 24,5kg
1 x 14 @ 22kg
1 x 14 @ 22kg

Seated rows
1 x 20 @ 80kg
1 x 15 @ 90kg
1 x 12 @ 100kg
1 x 12 @ 110kg
1 x 7 @ 120kg

Dødløft
1 x 15 @ 100kg
1 x 15 @ 140kg
1 x 5 @ 180kg
Blir underlig nok stærkere og stærkere, jo længere pause jeg holder fra dødløften..

CG pulldowns ss Machine rows
1 x 8 @ 90kg + 1 x 12 @ 35kg
1 x 6 @ 90kg + 1 x 10 @ 45kg

Standing ez curl
1 x 15 @ 36kg
1 x 8 @ 50kg
1 x 8 @ 50kg
1 x 8 @ 50kg

Seated incline curl
1 x 12 @ 16kg
1 x 11 @ 16kg
1 x 11 @ 16kg
1 x 11 @ 16kg
1 x 11 @ 16kg
1 x 10 @ 16kg
1 x 10 @ 14,5kg slow reps
1 x 10 @ 14,5 + dropsets slow reps

Calfpresses
1 x 15 @ 100kg
6 x 8-10 @ 170kg + dropsets

Fed omgang med masser a feeling.. Nu det hjem, og smække stængerne op, og så det ellers bare at nyde Patriots nedslagte Detroit..

Træning Fredag d. 26.11.2010

God omgang med Virtus, alt sad hvor det skulle og ingen problemer med skulderen..
Desuden gennemførte vi hele træningen på samme bænk, det min bænk væk mæ' jer ha ha...

Chest - Shoulder - Triceps - Abs

Rotator cuff
6 sæt til hver arm

Incline dumbellpress
1 x 15 @ 22kg
1 x 15 @ 30kg
1 x 12 @ 45kg
1 x 12 @ 45kg
1 x 11 @ 45kg
1 x 9 @ 45kg
1 x 12 @ 40kg
1 x 11 @ 40kg
1 x 10 @ 40kg
1 x 8 @ 40kg
1 x 12 @ 35kg
1 x 12 @ 35kg
1 x 12 @ 35kg
1 x 10 @ 35kg

Incline flies
1 x 15 @ 22kg
1 x 15 @ 22kg
1 x 15 @ 22kg
1 x 15 @ 22kg

Seated dumbellpres
1 x 13 @ 24,5kg
1 x 12 @ 24,5kg
1 x 12 @ 24,5kg
1 x 11 @ 24,5kg
1 x 12 @ 22kg
1 x 12 @ 22kg

Seated laterals
1 x 14 @ 16kg
1 x 14 @ 16kg
1 x 14 @ 16kg
1 x 14 @ 16kg
1 x 14 @ 16kg
1 x 14 @ 16kg

CGBP
1 x 12 @ 80kg
1 x 11 @ 80kg
1 x 11 @ 80kg
1 x 10 @ 80kg
1 x 10 @ 80kg
1 x 9 @ 80kg

Lying incline db tri. ext
1 x 12 @ 16kg
1 x 12 @ 16kg
1 x 12 @ 16kg
1 x 14 @ 12kg
1 x 14 @ 12kg

Abs - circiut
Roman chair side sit ups
Decline sit ups
Bench side bends
Lying leg raises

Turen igennem 3 gange @ ca. 60reps pr tur

Træning Lørdag d. 27.11.2010

Trænede sammen med floorball drengene i kælderen idag, havde derfor mulighed for hacksquat, som jeg fik leget lidt med..

Ben - leg

Hacksquat
1 x 20 @ 80
1 x 15 @ 120
1 x 15 @ 160
1 x 15 @ 200
1 x 10 @ 240
1 x 7 @ 280
1 x 9 @ 240 + 3 dropsets
1 x 9 @ 240 + 3 dropsets
1 x 8 @ 240 + 3 dropsets

Overvejede lidt om jeg skulle over og pløje videre i squatten, men skal spille floorball kamp imorgen, så besluttede at det var bedst at skære lidt af volumen af denne gang..

Leg curl
6 set pyramide op til fuld stak..

Standing calf raises
7 set pyramide op til 180kg..

Ville gerne have haft flere sets, men gad ikke mere.. Havde også fået lidt ondt i hovedet, mistenker lidt den dårlige luft i kælderen, kunne være synderen..

Meso Block 2.2

Træning Mandag d. 29.11.2010

Ny hypertrophy blok
Dag 1: Bryst - Ryg - Læg
Dag 2: Skulder - Triceps - Biceps - Abs
Dag 3: Ben - Læg

Ryg - bryst - læg

Rotator cuff
6 set til hver arm

Wide grip pulldown
1 x 14 @ 60kg
1 x 14 @ 70kg
1 x 12 @ 80kg
1 x 8 @ 90kg
1 x 8 @ 90kg
1 x 7 @ 90kg
1 x 7 @ 90kg
1 x 7 @ 90kg
1 x 10 @ 80kg

Flat dumbellpress
1 x 15 @ 22kg
1 x 12 @ 30kg
1 x 10 @ 45kg
1 x 5 @ 55kg
1 x 5 @ 55kg
1 x 5 @ 55kg
1 x 4 @ 55kg
1 x 4 @ 55kg

Bent over rows
1 x 12 @ 60kg
1 x 12 @ 90kg
1 x 12 @ 90kg
1 x 12 @ 90kg
1 x 12 @ 90kg

Incline dumbellpres
1 x 12 @ 45kg
1 x 12 @ 45kg
1 x 11 @ 45kg
1 x 8 @ 45kg

Machine one arm rows
1 x 15 @ 45kg
1 x 12 @ 55kg
1 x 10 @ 65kg
1 x 4 @ 75kg

High incline dumbellpress
1 x 18-20 @ 37,5kg
1 x 12 @ 37,5kg
1 x 11 @ 37,5kg

Lying chest supp. db rows
1 x 14 @ 24,5kg
1 x 14 @ 24,5kg
1 x 12 @ 24,5kg

Pec dec flies
1 x 15 @ 65kg
1 x 12 @ 80kg
1 x 12 @ 75kg
1 x 12 @ 75kg

Shrugs
1 x 15 @ 100kg
1 x 15 @ 140kg
1 x 15 @ 140kg
1 x 15 @ 140kg

Calfpresses
1 x 15 @ 100kg
6 x 9 @ 170kg + dropsets

Meso Block 2.2

Træning Tirsdag d. 30.11.2010

Skulder - Triceps - Biceps

Seated dumbellpres
1 x 15 @ 22kg
1 x 12 @ 30kg
1 x 10 @ 35kg
1 x 6 @ 40kg
1 x 5 @ 40kg
1 x 5 @ 40kg
1 x 8 @ 35kg

Seated laterals
1 x 14 @ 16kg
1 x 10 @ 19,5kg
1 x 10 @ 19,5kg
1 x 10 @ 19,5kg
1 x 10 @ 19,5kg
1 x 14 @ 16kg

Machine shoulderpress
1 x 20 @ 50kg
1 x 12 @ 60kg
1 x 8 @ 70kg + dropsets

Pec dec rear delt
1 x 15 @ 50kg
1 x 15 @ 50kg
1 x 12 @ 55kg
1 x 12 @ 60kg

Triceps pressdown
1 x 15 @ 35kg
1 x 12 @ 40kg
1 x 12 @ 40kg
1 x 12 @ 40kg

Standing ez curl
1 x 15 @ 40kg
1 x 8 @ 50kg
1 x 8 @ 50kg
1 x 7 @ 50kg

Rope pressdown
1 x 14 @ 35kg
1 x 12 @ 35kg
1 x 12 @ 35kg
1 x 12 @ 35kg

Seated incline curl
1 x 13 @ 16kg
1 x 12 @ 16kg
1 x 11 @ 16kg
1 x 10 @ 16kg

Lying incline db tri. ext ss Dips
1 x 12 @ 14,5kg + 10
1 x 12 @ 14,5kg + 8
1 x 12 @ 14,5kg + 7

Lying cable curl
1 x 15 @ 60kg
1 x 12 @ 60kg
1 x 12 @ 60kg
1 x 12 @ 60kg

Abs
Rope crunches 10 set x 20 reps
Ss Roman chair side sit ups 3 set
Ss Plank 2 set
Ss Side plank 4 sæt

Meso block 2.2

Træning Onsdag d. 1.12.2010

Legs - Calves + udstrækning

Rotator cuff
6 sæt til hver arm

Smith front squat
1 x 10 @ 40kg
1 x 8 @ 70kg
1 x 6 @ 100kg
1 x 5 @ 110kg
1 x 5 @ 110kg
1 x 5 @ 110kg
1 x 6 @ 110kg
1 x 12 @ 80kg
1 x 12 @ 80kg

Squat
1 x 12 @ 110kg
1 x 12 @ 120kg
1 x 10 @ 130kg
1 x 8 @ 140kg
1 x 8 @ 150kg
1 x 5 @ 160kg
1 x 33 @ 100kg rep pr
Vil tro der var til 37-40 reps hvis jeg selvmord satsede..

Leg pres
1 x 20 @ 200kg
1 x 20 @ 200kg

Leg curl
1 x 15 @ 30kg
1 x 12 @ 35kg
1 x 12 @ 40kg
1 x 10 @ 40kg
1 x 10 @ 40kg

Cable leg curl
1 x 15 @ 30kg
1 x 14 @ 35kg
1 x 14 @ 35kg
1 x 14 @ 35kg
1 x 12 @ 35kg + dropsets

Calf circuit
Standing smith machine calfraises - 80kg
Calfpresses - 130kg
Seated plateloaded calfraises - 20kg + rikki(85kg)
Standing bw calfraises

Turen igennem 5 gange @ ca. 45reps pr tur

Meso Block 2.2

Træning Torsdag d. 2.12.2010

Ryg - Bryst - Abs

Wide grip pulldown
1 x 14 @ 60kg
1 x 14 @ 70kg
1 x 12 @ 80kg
1 x 8 @ 90kg
1 x 8 @ 90kg
1 x 8 @ 90kg
1 x 6 @ 90kg
1 x 10 @ 80kg

Flat dumbellpress
1 x 15 @ 22kg
1 x 12 @ 30kg
1 x 10 @ 45kg
1 x 5 @ 55kg
1 x 5 @ 55kg
1 x 5 @ 55kg
1 x 5 @ 55kg

Bent over rows
1 x 12 @ 60kg
1 x 12 @ 90kg
1 x 12 @ 90kg
1 x 12 @ 90kg
1 x 12 @ 90kg

Incline Smithpress
1 x 15 @ 70kg
1 x 10 @ 80kg
1 x 9 @ 80kg
1 x 12 @ 70kg

One arm rows
1 x 12 @ 55kg
1 x 12 @ 55kg
1 x 12 @ 55kg

High incline bænkpress
1 x 15 @ 60kg
1 x 15 @ 60kg
1 x 15 @ 60kg

Seated rows
1 x 12 @ 95kg
1 x 10 @ 105kg
1 x 10 @ 105kg

Cable flies
1 x 15 @ 35kg
1 x 14 @ 40kg
1 x 14 @ 40kg
1 x 14 @ 40kg

Lying chest supp. db rows
1 x 18 @ 24,5kg
1 x 12 @ 24,5kg
1 x 12 @ 24,5kg

Hyperextension
1 x 20 @ 20kg
1 x 20 @ 20kg

Abs
Roman chair side sit ups
Decline sit ups
Side plank
Swissball crunches
Leg raises

Turen igennem 4 gange @ ca. 90reps pr tur

Meso Block 2.2

Træning Fredag d. 3.12.2010

Skulder - Triceps - Biceps - Calves

Seated dumbellpres
1 x 15 @ 22kg
1 x 12 @ 30kg
1 x 10 @ 35kg
1 x 5 @ 40kg
1 x 5 @ 40kg
1 x 5 @ 40kg
1 x 5 @ 40kg
1 x 8 @ 35kg

Seated laterals
1 x 14 @ 16kg
1 x 11 @ 19,5kg
1 x 11 @ 19,5kg
1 x 11 @ 19,5kg
1 x 11 @ 19,5kg

Db front raises
1 x 14 @ 16kg
1 x 12 @ 16kg
1 x 10 @ 16kg

Machine shoulderpress
1 x 20 @ 50kg
1 x 12 @ 60kg
1 x 8 @ 70kg

Pec dec rear delt
1 x 14 @ 55kg
1 x 14 @ 55kg
1 x 10 @ 60kg
1 x 10 @ 60kg

Standing ez curl
1 x 15 @ 40kg
1 x 8 @ 50kg
1 x 8 @ 50kg
1 x 7 @ 50kg

Triceps pressdown
1 x 15 @ 35kg
1 x 14 @ 40kg
1 x 14 @ 40kg
1 x 14 @ 40kg

Seated incline curl
1 x 14 @ 16kg
1 x 12 @ 16kg
1 x 11 @ 16kg
1 x 10 @ 16kg

Lying incline db tri. ext
1 x 14 @ 16kg
1 x 12 @ 16kg
1 x 12 @ 16kg
1 x 10 @ 16kg

Lying cable curl
1 x 14 @ 60kg
1 x 14 @ 60kg
1 x 14 @ 60kg
1 x 14 @ 60kg

Rope pressdown
1 x 12 @ 30kg
1 x 12 @ 30kg
1 x 12 @ 30kg
1 x 14 @ 30kg

Calf circuit
Standing smith machine calfraises - 90kg
Calfpresses - 130kg
Seated plateloaded calfraises - 20kg + rikki(85kg)
Standing bw calfraises

Turen igennem 4 gange @ ca. 45reps pr tur

Interval løb på løbebånd
4min opvarmning
10 spurter ved incline 15

Meso block 2.2

Træning Lørdag d. 4.12.2010

Fælles hygge træning med alle BB! drengene, inden vi fælles drog til BB! julefrokost hos BigB..
BigB's kone som er afrikaner, havde stået i 2 dage og lavet det mest fantastiske Kenyanske mad, og vartede os ellers op med extra mad hele aftenen/natten
Gad ikke kører volume idag, så tog en omgang tung træning i stedet..

Legs - Abs

Squat
1 x 12 @ 60kg
1 x 12 @ 100kg
1 x 12 @ 120kg
1 x 10 @ 140kg
1 x 8 @ 160kg
1 x 5 @ 170kg
1 x 3 @ 180kg rep pr
1 x 1 @ 190kg pr
1 x 1 @ 195kg pr
1 x 1 @ 200kg pr
1 x 14 @ 140kg rep pr
1 x 25 @ 100kg
Alle løft til parallel..
Meje hyggeligt, har ikke løftet max i ben i 2år, og går nok 2år før jeg gider igen..

Front squat - dyberer end parallel
1 x 12 @ 80kg
1 x 12 @ 80kg
1 x 12 @ 80kg

Leg curl
1 x 15 @ 30kg
1 x 15 @ 35kg
1 x 12 @ 40kg
1 x 10 @ 40kg

Cable leg curl
1 x 15 @ 35kg
1 x 12 @ 40kg
1 x 12 @ 40kg
1 x 12 @ 40kg
1 x 12 @ 40kg

Abs
Roman chair side sit ups
Decline sit ups
Side plank
Plank
Swissball crunches
Leg raises

Turen igennem 4 gange @ ca. 110reps pr tur..

Vanvittig omgang squat! Det er satme godt løftet!

TheCzech skrev:Vanvittig omgang squat! Det er satme godt løftet!

Jo tak I forhold til den normale volume jeg kører, synes jeg faktisk bare det var en hygge omgang, men tungt blev det da..

Meso block 2.2

Har ikke fået logget de sidste 2 dage, men har kørt det sædvanlige, uden de store højdepunkter..

Træning Onsdag d. 0.12.2010

Legs - Calves + udstrækning

Squat
1 x 12 @ 60kg
1 x 12 @ 100kg
1 x 10 @ 120kg
1 x 10 @ 140kg
1 x 10 @ 150kg
1 x 6 @ 160kg + dropsets

Smith front squat
1 x 8 @ 80kg
1 x 8 @ 80kg
1 x 8 @ 80kg
1 x 8 @ 80kg + dropsets

Leg pres
1 x 20 @ 200kg
1 x 20 @ 200kg
1 x 20 @ 200kg
1 x 20 @ 200kg

Leg extension
1 x 15 @ 50kg
1 x 15 @ 50kg
1 x 12 @ 50kg
1 x 12 @ 50kg + dropsets

Cable leg curl
1 x 10 @ 40kg
1 x 10 @ 40kg
1 x 10 @ 40kg
1 x 10 @ 35kg
1 x 10 @ 35kg
1 x 10 @ 35kg
1 x 10 @ 35kg
1 x 10 @ 30kg
1 x 10 @ 30kg
1 x 10 @ 30kg

Goodmornings
1 x 15 @ 70kg
1 x 12 @ 80kg
1 x 12 @ 80kg

Standing smith machine calfraises
1 x 12 @ 40kg
1 x 16 @ 80kg
1 x 12 @ 120kg
1 x 11 @ 120kg
1 x 9 @ 140kg
1 x 9 @ 140kg

Seated smith machine calfraises
1 x 15 @ 140kg
1 x 15 @ 140kg
1 x 15 @ 140kg

Calfpresses
1 x 12 @ 150kg
1 x 12 @ 150kg
1 x 12 @ 150kg

Træning Fredag d. 10.12.2010

Ryg - Bryst

En træning hvor intet fungerede, så tog det stille og roligt!

Holder fridag imorgen, og så begynder jeg på 3 styrkeblok på søndag, mandag eller tirsdag..
Det blir sheiko beginners 2 + supportdag, som blir noget Max-OT inspireret, til de oversete muskler..

Meso blok 2.3

Vågnede med vodkaflasken i hånden og et prægtigt fuldskæg, da indså jeg at Boris havde gjort sit indtog i mit liv! Han vil i de næste 4 uger være min gud

Sætninger som åhh gud, gud bevares, herre jemina og velkommen til medina osv er nu erstattet med Åhh Boris, Boris bevares, Boris jemina og velkommen til Boris!
Under Sheiko teamer jeg op med Rikki.

Max er sat til:
Incline dumbellpress 65kg
Squat 200kg
Dødløft 200kg

The Return off Boris - Week 1 - day 1

Incline dumbellpress
1 x 5 @ 32,5kg
2 x 4 @ 40kg
2 x 3 @ 45kg
6 x 3 @ 52,5kg

Squat
1 x 5 @ 100kg
1 x 4 @ 120kg
2 x 3 @ 140kg
5 x 3 @ 160kg

Incline dumbellpress
1 x 5 @ 32,5kg
1 x 5 @ 40kg
5 x 5 @ 45kg

Flat dumbell flies
5 x 10 @ 22kg

Squat
1 x 5 @ 110kg
1 x 4 @ 130kg
5 x 3 @ 150kg

Barbell goodmornings
5 x 5 @ 90kg

Seated incline curl
1 x 8 @ 22kg
2 x 7 @ 22kg

Standing smithmachine calves
3 x 110kg + dropsets

Spændende og inspirerende log, vil bestemt følge med her. Læste i begyndelsen af loggen, at du manglende tungere DB's, så har du fået lavet nogle "samle selv" eller?

Dikal skrev:Spændende og inspirerende log, vil bestemt følge med her. Læste i begyndelsen af loggen, at du manglende tungere DB's, så har du fået lavet nogle "samle selv" eller?

Min træningsmakker er smed, så vi smedede nogle, som passer efter de mål skiverne i centret har.. Super gode, meget bedre kvalitet end dem man kan købe og så der plads til 3x20kg på hver side, og de ka holde til det

Meso blok 2.3

Uhyggeligt

The Return off Boris - Week 1 - day 2

Deadlift
1 x 4 @ 110kg
2 x 4 @ 120kg
2 x 3 @ 140kg
5 x 3 @ 160kg

Incline dumbellpress
1 x 5 @ 32,5kg
1 x 5 @ 40kg
2 x 4 @ 45kg
2 x 3 @ 50kg
2 x 2 @ 52,5kg
2 x 1 @ 55kg
2 x 2 @ 52,5kg
2 x 3 @ 50kg
1 x 4 @ 45kg
1 x 6 @ 42,5kg
1 x 8 @ 40kg
1 x 10 35kg
1 x 12 @ 32,5kg

Deadlift from boxes
1 x 5 @ 120kg
2 x 4 @ 140kg
3 x 3 @ 160kg
4 x 2 @ 180kg

Flat dumbell flies
5 x 10 @ 22kg

Dumbell walking lunges
5 x 10 @ 27kg

Standing side laterals
4 x 12 @ 12kg

Rope pressdowns
1 x 14 @ 35kg
2 x 8 @ 45kg

Calfpresses
3 x 180kg + dropsets

Abs
8 sets

Godt nok nogle heftige DB Presses. Hvad synes du om at køre så lave reps i den øvelse?

Copah skrev:Godt nok nogle heftige DB Presses. Hvad synes du om at køre så lave reps i den øvelse?

Normalt kører jeg kun high reps i dumbells, men er ok at køre lave reps i, føler det giver bedre mulighed for at kører utrolig koncentreret, med fuld ROM og langsom excentrisk og eksplosiv koncentrisk fase.. Men er rigtig mange gange at løfte alle de kg op fra gulvet og af den grund kan jeg også bedst lide at kører high rep i øvelsen..
Men bænkpres var ikke en mulighed at kører under Sheiko for mig, så incline dumbells det blev

Meso blok 2.3

The Return off Boris - Week 1 - day 3

Squat
1 x 5 @ 100kg
2 x 4 @ 120kg
2 x 3 @ 140kg
5 x 3 @ 160kg

Incline dumbellpress
1 x 5 @ 32,5kg
2 x 4 @ 40kg
2 x 3 @ 45kg
6 x 2 @ 52,5kg

Squat
1 x 5 @ 100kg
2 x 5 @ 120kg
4 x 4 @ 140kg

Weighed dips
5 x 6 @ bw +35kg

Lying dumbell triceps extension
5 x 10 @ 16kg

Barbell goodmornings
5 x 5 @ 100kg

Standing smithmachine calves
4 x 120kg + dropsets

Tog for i øvrigt nogle billeder idag, men de er for store til at blive lagt ind..
Nogle der ved hvordan man får dem til at fylde mindre ???