GODSPEED

Madsen123 skrev:
Skjelmose skrev:Jeg skal passe på i alle træk øvelser og biceps. Men faktisk er jeg i tvivl om det egentlig er albuen den er gal med. Prøver at lave lidt ART på mig selv. Ville jo også meget gerne i gang med dødløft...

Dødløft er overvurderet. Havde du ikke snakket med Pouul?

Har været inde hos Poul 2 gange. Tror såment godt han kan hjælpe mig, men det kniber lidt med at få råd, og 2 gange er for lidt. Jeg syntes det var fedt at træne dødløft før i tiden :-)

Incline BB press

10 reps 75kg.
4 reps 85kg.
5 reps 80kg.
6 reps 75kg.

Incline DB press

12 reps 30kg.
10 reps 30kg.
10 reps 30kg.
10 reps 30kg.
10 reps 30kg.

Decline DB press

12 reps 27,5kg.
10 reps 27,5kg.
10 reps 27,5kg.
10 reps 27,5kg.

Very high incl. DB flyer press

11 reps 22,5kg
10 reps 20kg.

Cable cross pump

4 set

Wheel out

10 reps
10 reps
10 reps

14-02-12

Cl.gr. pulldown rows

10 reps 77kg.
10 reps 77kg.
10 reps 77kg.
10 reps 77kg.

Chest sup. wide gr. rows

20 reps 35kg.
18 reps 35kg.
18 reps 35kg.
18 reps 35kg.

Ol squat lift. 2½cm

6 reps 117½kg.
6 reps 117½kg.
5 reps 117½kg.
12 reps 100kg.
12 reps 100kg.

Hack squat

10 reps 50kg.+ sl.
10 reps 50kg.+ sl.
10 reps 50kg.+ sl.

Cl. gr. BB decline press

5 reps 95kg.
5 reps 95kg.
4 reps 90kg.
5 reps 90kg.

Overhead DB ext.

12 reps 25kg.
15 reps 25kg.
15 reps 25kg.

Rope pushdown

20 reps 40kg.
12 reps 50kg.
12 reps 50kg.
12 reps 50kg.

god omgang i dag Steen

Vild omgang!

Jaaaaaaaaaaaaaa ......

aaaaaaaaaaaaaaa!

Tak tak...er oz fint tilfreds lige på nær hovedpinen, som kom under hack squat

Dagens træning foregik i Ålholm med Casper S. (coach)

Romanian deadlift

12 reps 100kg.
10 reps 110kg.
.8 reps 110kg.
.8 reps 110kg.
.8 reps 110kg.
15 reps 90kg.
18 reps 80kg.

Leg curl

18 reps 20kg.
18 reps 20kg.
18 reps 20kg.
18 reps 20kg.

DB curl alt.

15 reps 15kg.
15 reps 15kg.
15 reps 15kg.
15 reps 15kg.
15 reps 15kg.

Incline DB press

15 reps 30kg.
12 reps 30kg.
11 reps 30kg.
11 reps 30kg.
10 reps 30kg.

Very high incl. flyerpress

15 reps 22½kg.
15 reps 22½kg.
15 reps 22½kg.
15 reps 22½kg.

DB flat press

12 reps 30kg.
.9 reps 30kg.
.8 reps 30kg

Cable cross pump

5 set

Rotator cuff

4 set

Cable kneeling crunches

20 reps 50kg.
18 reps 60kg.
15 reps 70kg.
18 reps 65kg.

35'erne i Skrå Pres næste gang. EOD.

Ska' nok coach

Hatfield squat

12 reps 105kg.
11 reps 105kg.
10 reps 105kg.
11 reps 105kg.

Hack squat

15 reps 25kg.+sl.
15 reps 25kg.+sl.
12 reps 25kg.+sl.
12 reps 25kg.+sl.
12 reps 25kg.+sl.

Cl. gr. decline press

6 reps 95kg.
5 reps 95kg.
5 reps 95kg.
5 reps 95kg.

Overhead DB ext.

12 reps 27½kg.
12 reps 27½kg.
10 reps 27½kg.

Rope pushdown

18 reps 25kg.
20 reps 25kg.
20 reps 25kg.

en fornøjelse som altid!

Romanian deadlift

12 reps 112½kg.
10 reps 112½kg.
.9 reps 112½kg.
12 reps 102½kg.
20 reps 82½kg.

Leg curl

10 reps 25kg.
10 reps 22kg.
10 reps 22kg.
10 reps 22kg.
12 reps 20kg.

DB curl

15 reps 15kg.
.8 reps 17½kg.
13 reps 15kg.
13 reps 15kg.
15 reps 15kg.

Kneeling cable crunches

4x20 70kg.

Sitting calve raises

4x15 35kg.

Rear lat. raises

4x15 7kg.

Friend, for mange offdays. Kom nu i sving (:

Incline DB press

.6 reps 35kg.
.6 reps 35kg.
.6 reps 35kg.
12 reps 30kg.
10 reps 30kg.
10 reps 30kg.

Very high DB fl.press

14 reps 22½kg.
11 reps 22½kg.
11 reps 22½kg.
10 reps 22½kg.

Decline DB press

.8 reps 30kg.
.9 reps 30kg.
.8 reps 30kg.
12 reps 25kg.

Cable cross

4 set 15-18 reps 20kg.

Rotator cuff

3x18 3kg.

Wide gr. pull ups

8 reps bw

Pull down shovel gr.

12 reps 77kg.
12 reps 77kg.
10 reps 77kg.
13 reps 77kg.
20 reps 69kg.

Cl. gr. pull down rows

15 reps 69kg.
12 reps 69kg.
12 reps 69kg.
12 reps 69kg.

Incl. ch. sup. rows

18 reps 40kg.
13 reps 45kg.
14 reps 45kg.
15 reps 45kg.

Wide gr. ch. sup. rows

15 reps 35kg.
15 reps 35kg.
15 reps 35kg.
15 reps 35kg.

Behind back BB shrugs

18 reps 30kg.
18 reps 30kg.
16 reps 30kg.
16 reps 30kg.

Ol squat raised 2½cm.

.4 reps 125kg.
.4 reps 125kg.
.4 reps 125kg.
10 reps 105kg.
10 reps 105kg.

Hack squat

12 reps 25kg.+sl.
15 reps 25kg.+sl.
13 reps 25kg.+sl.

Cl. gr. decline press

8 reps 85kg.
8 reps 85kg.
8 reps 85kg.

Rope pushdown

20 reps 25kg.
20 reps 25kg.
18 reps 25kg.

Sitting calve raises

15 reps 35kg.
15 reps 35kg.
15 reps 35kg.
15 reps 35kg.

Gode Squats idag Steen, imponerende af en fyr på 73 kg. :bodyman:

Tak Jacob, og tak for god spotning

Romanian deadlift

15 reps 100kg.
15 reps 100kg.
13 reps 100kg.
13 reps 100kg.

Leg curl

15 reps 20kg.
15 reps 20kg.
15 reps 20kg.

BB curl

15 reps 30kg.
15 reps 30kg.
15 reps 30kg.
15 reps 30kg.

5.marts 2012

Incline BB press

.6 reps 75kg.
.8 reps 70kg.
.7 reps 70kg.
.8 reps 70kg.
10 reps 70kg.

Incline fl. press

14 reps 22½kg.
14 reps 22½kg.
13 reps 22½kg.
14 reps 22½kg.

Decline DB press

.8 reps 32½kg.
.8 reps 30kg.
.6 reps 30kg.
13 reps 25kg.

Kneeling cable crunches

22 reps 60kg.
12 reps 70kg.
15 reps 65kg.
+
12 reps 50kg.

Cable cross pat pump

3 set

6.marts 2012

Very w. gr. pulldown

15 reps 69kg.
10 reps 77kg.
11 reps 77kg.
10 reps 77kg.
15 reps 69kg.
15 reps 69kg.

Incl. ch. sup. rows

18 reps 45kg.
14 reps 50kg.
14 reps 50kg.
13 reps 50kg.
13 reps 50kg.

Wide gr. ch. sup. rows

16 reps 40kg.
14 reps 40kg.
13 reps 40kg.
12 reps 40kg.

Behind back shrugs

16 reps 40kg.
14 reps 40kg.
14 reps 40kg.
14 reps 40kg.

Lifted Hatfield squat

10 reps 90kg.
10 reps 90kg.
10 reps 90kg.
10 reps 90kg.
10 reps 90kg.
10 reps 90kg.
10 reps 90kg.
10 reps 90kg.

DB overhead ext.

8 reps 32½kg.

fik krampe i højre triceps

Push down

16 reps 60kg.
11 reps 70kg.

Leg curl

12 reps 25kg.
12 reps 25kg.
12 reps 25kg.
12 reps 25kg.
12 reps 25kg.
12 reps 25kg.
12 reps 25kg.
12 reps 25kg.

DB curl

15 reps 15kg.
15 reps 15kg.
15 reps 15kg.
15 reps 15kg.
15 reps 15kg.
15 reps 15kg.
15 reps 15kg.

Sit. calve raises

15 reps 35kg.
15 reps 35kg.
13 reps 40kg.
14 reps 40kg.

Rear cable lat.

15 reps 10kg.
15 reps 10kg.
15 reps 10kg.
15 reps 10kg.

Wheel out

12 reps
12 reps
12 reps
12 reps

13/3-2012

Incline BB press

10 reps 70kg.
10 reps 70kg.
.8 reps 70kg.
.8 reps 70kg.
.8 reps 70kg.

Incline DB press

.8 reps 32½kg
.6 reps 32½kg.
.8 reps 30,0kg.
12 reps 25,0kg.

14/3-2012

W. gr. pulldown

12 reps 77kg.
12 reps 77kg.
12 reps 77kg.
12 reps 77kg.
12 reps 77kg.

Corner rows

15 reps 60kg.
15 reps 60kg.
15 reps 70kg.
10 reps 80kg.
10 reps 80kg.

Tak til WWW og Mark for spot og skrig =D>

klart jeg skal køre den her øvelse fremover...

W. gr. ch. sup. rows

13 reps 45kg.
11 reps 45kg.
12 reps 40kg.
40 reps 20kg.

Behind neck shrugs

16 reps 40kg.
20 reps 40kg.
20 reps 40kg.

Ol squat lifted

5 reps 120kg.
6 reps 120kg.
6 reps 120kg.
6 reps 120kg.

For hilved det var dejligt at squatte i dag efter en god nats søvn

tak til Steen for god spot

Hack squat Tom P. stile

12 reps 40kg.
12 reps 40kg.
12 reps 40kg.
12 reps 40kg.

Cl. gr. decline press

10 reps 80kg.
.9 reps 85kg.
10 reps 85kg.
.8 reps 85kg.
.8 reps 85kg.

Tak til WWW og en anden jeg ikke husker navnet på

Rope pushdown

20 reps 25kg.
18 reps 30kg.
18 reps 30kg.
18 reps 30kg.

Sitting calve

15 reps 40kg.
15 reps 40kg.
13 reps 40kg.
15 reps 40kg.

Romanian deadlift

15 reps 105kg.
13 reps 105kg.
10 reps 115kg.
10 reps 115kg.
20 reps _90kg.

Leg curl

12 reps 20kg.
12 reps 20kg.
12 reps 20kg.
12 reps 20kg.
12 reps 20kg.

BB curl

15 reps 30kg.
12 reps 35kg.
10 reps 37½kg.
14 reps 35kg.
12 reps 35kg.

Rear lat. cable

3 set

Reverse curl

3 set

GODSPEED

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