Havmøller's Log

BÆNK
1x10 @ 20 kg.
1X3 @ 70kg
1x12 @ 50 kg.
1x10 @ 55 kg.
1x8 @ 60 kg.
1x6 @ 65 kg.
1x4 @ 70 kg.
1x2 @ 75 kg.
1x1 @ 90 kg. gik ikke! pr forsøg

PULLDOWN CG UH med god form
1x10 @ 60 kg.
1x10 @ 60 kg.
1x10 @ 60 kg.
1x10 @ 60 kg.
1x10 @ 60 kg.

LATERAL RAISES
1x10 @ 8,5 kg.
1x10 @ 8,5 kg.
1x10 @ 8,5 kg.
1x10 @ 8,5 kg.
1x10 @ 8,5 kg.

INCLINE BÆNK
1x10 @ 20 kg.
1x4 @ 50 kg.
1x8 @ 40 kg.
1x8 @ 40 kg.
1x8 @ 40 kg.

DB SHRUGS
1x10 @ 27,5 kg.
1x10 @ 27,5 kg.
1x15 @ 27,5 kg
1X20 @ 27,5 kg

13-09-10

BÆNK med pause i bund
1x10 @ 20kg
1x10 @ 50kg
1x6 @ 70kg
1x6 @ 70kg
1x6 @ 70kg

1-ARM-BICEPS-DB-CURLS god form
1x10 @ 12,5kg
1x10 @ 12,5kg
1x10 @ 12,5kg
1x10 @ 10kg
1x10 @ 10kg

DB BÆNK
1x10 @ 22kg
1x10 @ 22kg
1x10 @ 22kg
1x10 @ 22kg

SQUAT skal lige igang igen - god form
1x10 @ 20kg
1x10 @ 60kg
1x10 @ 60kg
1x4 @ 80kg
1x4 @ 80kg
1x4 @ 80kg

CABLE ROWS CG
1x10 @ 30kg
1x10 @ 30kg
1x10 @ 50kg
dropset fra nu af
1x10 @ 50kg
1x10 @ 40kg
1x10 @ 30kg

Fin træning - doms idag :-) Kan mærke der snart skal dødløftes igen

16-09-10

Har en mindre overbelastning skade, så træningen var præget af en ordenlig triceps opvarmning og lette løft

BÆNK alle med pause i bund
1x10 @ 20kg
1x8 @ 50kg
1x8 @ 50kg
1x3 @ 70kg
1x3 @ 70kg
1x3 @ 70kg
1x4 @ 60kg
1x4 @ 60kg

DØDLØFT
1x10 @ 60kg
1x5 @ 80kg
1x5 @ 80kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x3 @ 110kg

FACEPULLS
1x10 @ 25kg
1x10 @ 25kg
1x10 @ 25kg
1x10 @ 25kg
1x10 @ 25kg

ARNOLD PRESSES
1x10 @ 12kg
1x10 @14,5kg
1x10 @14,5kg
1x10 @14,5kg
1x10 @14,5kg
1x10 @14,5kg

17-09-10

Opvarmning af triceps..

CG PUSHDOWNS
1x15 @ 30kg
1x15 @ 30kg
1x20 @ 20kg
1x20 @ 20kg

DB BÆNK
1x10 @ 12,5kg
1x8 @ 22kg
1x8 @ 22kg
1x8 @ 22kg
1x10 @ 22kg
1x8 @ 22kg

CG CHIN-UPS deadhang!
1x5 @ bw
1x5 @ bw
1x5 @ bw
1x3 @ bw
1x5 @ bw

SQUAT fokus på teknik
1x10 @ 20kg
1x10 @ 20kg
1x6 @ 55kg
1x8 @ 55kg
1x5 @ 65kg
1x5 @ 65kg
1x5 @ 70kg
1x5 @ 70kg attg -yihar
1x3 @ 90kg
1x3 @ 90kg
1x2 @ 100kg

20-09-10
Aften træning gik med indøvelse af de nye øvelser i min WSB-hydrid.

CG BÆNK
1x10 @ 40kg
1x10 @ 40kg
1x5 @ 50kg
1x5 @ 50kg
1x5 @ 50kg
1x5 @ 50kg
1x5 @ 50kg

LEAN-AWAY CG PULL-DOWN
1x10 @ 40kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg

TATE PRESS
1x12 @ 8,5kg
1x10 @ 8,5kg
1x10 @ 8,5kg
1x10 @ 8,5kg
1x10 @ 8,5kg

1-ARM SHOULDERPRESS
1x10 @ 14,5kg
1x5 @ 19,5kg
1x5 @ 19,5kg
1x5 @ 19,5kg

RACKPULLS
1x10 @ 60kg
1x10 @ 60kg
1x5 @ 90kg
1x5 @ 90kg
1x5 @ 90kg
1x5 @ 90kg
1x3 @ 110kg

23-09-10

NARROW HACKSQUAT PS. CALVES RAISES
1x10 @ 60 kg. + slæde
1x6 @ 110 kg.(+slæde) + 1x15 @ 110 kg.(+slæde)
1x6 @ 110 kg.(+slæde) + 1x15 @ 110 kg.(+slæde)
1x6 @ 110 kg.(+slæde) + 1x15 @ 110 kg.(+slæde)
1x6 @ 110 kg.(+slæde) + 1x15 @ 110 kg.(+slæde)
1x6 @ 110 kg.(+slæde) + 1x15 @ 110 kg.(+slæde)
1x6 @ 110 kg.(+slæde) + 1x15 @ 110 kg.(+slæde)

BB CURLS
1x10 @ 25 kg. + stang
1x10 @ 25 kg. + stang
1x10 @ 20 kg. + stang
1x10 @ 20 kg. + stang
1x10 @ 20 kg. + stang

GOODMORNINGS
1x5 @ 45 kg.
1x5 @ 45 kg.
1x5 @ 45 kg.
1x5 @ 45 kg.
1x5 @ 45 kg.

RACKPULLS
1x10 @ 70 kg.
1x6 @ 90 kg.
1x6 @ 90 kg.
1x6 @ 90 kg.
1x6 @ 90 kg.
1x6 @ 90 kg.
1x6 @ 90 kg.

CLOSE-GRIP PULLDOWN
1x10 @ 50 kg.
1x10 @ 65 kg.
1x10 @ 55 kg.
1x10 @ 50 kg.
1x10 @ 50 kg.
1x10 @ 50 kg.

24-09-10

Alene-træning :-) Sgu meget rart egentlig!

CG BÆNK
1x6 @ 50 kg
1x6 @ 50 kg
1x6 @ 50 kg
1x6 @ 55 kg
1x6 @ 55 kg
1x6 @ 60 kg
Note: Starter på en 55kg næste gang.

DB FLIES
1x8 @ 12 kg
1x8 @ 12 kg
1x8 @ 12 kg
1x8 @ 12 kg

TATEPRESS ps. V-HANDLE PUSHDOWNS
1x6 @ 12 kg ps. 1x10 @ 40 kg
1x6 @ 12 kg ps. 1x10 @ 40 kg
1x6 @ 12 kg ps. 1x10 @ 40 kg
1x6 @ 12 kg ps. 1x10 @ 40 kg
1x6 @ 12 kg ps. 1x10 @ 40 kg
Note: Pushdowns bliver lavet med 45kg næste gang!

DB SHOULDER PRESS
1x10 @ 14,5 kg
1x10 @ 14,5 kg
1x10 @ 14,5 kg
1x10 @ 14,5 kg
Note: Kan godt øge

Fin træning - skulle have lavet sidebends, men var stadig øm efter gårsdagens rackpulls

26-09-10

SQUAT 1min pause mellem hvert sæt
1x10 @ 20kg
1x5 @ 60kg
1x6 @ 80kg
1x6 @ 80kg
1x6 @ 80kg
1x6 @ 80kg
1x6 @ 80kg
1x6 @ 80kg

DØDLØFT 1min pause mellem hvert sæt
1x10 @ 60kg
1x10 @ 60kg
1x6 @ 100kg
1x6 @ 100kg
1x6 @ 100kg
1x6 @ 100kg
1x6 @ 100kg
1x6 @ 100kg

DB SHRUGS
1x10 @ 24kg
1x10 @ 24kg
1x10 @ 24kg
1x10 @ 24kg
1x10 @ 24kg
note: Kan sagtens øges..

YATES ROWS
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg

DB CURLS
1x10 @ 12kg
1x10 @ 12kg
1x10 @ 12kg
1x10 @ 10kg
1x10 @ 10kg
note: Må starte med 10kg næste gang!

30-09-10

BÆNK 1 min mellem sæt
1x10 @ 20 kg.
1x6 @ 60 kg.
1x6 @ 60 kg.
1x6 @ 60 kg.
1x6 @ 60 kg.
1x6 @ 60 kg.
1x6 @ 60 kg.

PUSHPRESS 1 min. pause ml. sæts
1x10 @ 20 kg.
1x5 @ 50 kg. for tungt :/
1x6 @ 40 kg.
1x6 @ 40 kg.
1x5 @ 40 kg.
note: den gad bare ikke op idag.

DIPS
1x10 @ bw
1x10 @ bw
1x10 @ bw
1x10 @ bw
1x10 @ bw

REAR DUMBELL FLIES
1x12 @ 10 kg.
1x12 @ 10 kg.
1x12 @ 10 kg.
1x12 @ 10 kg.
1x12 @ 10 kg.

OVERHEAD CABLE EXTENSIONS
1x10 @ 40 kg.
1x10 @ 40 kg.
1x10 @ 40 kg.
1x10 @ 40 kg.
1x10 @ 40 kg.

01-10-10
RACKPULLS 10-15cm under knæ
1x10 @ 20 kg.
1x6 @ 100 kg.
1x6 @ 100 kg.
1x6 @ 100 kg.
1x6 @ 100 kg.
1x6 @ 100 kg.
1x6 @ 100 kg.

NARROW HACKSQUAT PS. CALVES RAISES
1x6 @ 130 kg. + 1x10 @ 130 kg.
1x6 @ 130 kg. + 1x10 @ 130 kg.
1x6 @ 130 kg. + 1x10 @ 130 kg.
1x6 @ 130 kg. + 1x10 @ 130 kg.
1x6 @ 130 kg. + 1x10 @ 130 kg.
1x6 @ 130 kg. + 1x10 @ 130 kg.

BB CURLS
1x10 @ 20 kg.
1x10 @ 20 kg.
1x10 @ 20 kg.
1x10 @ 20 kg.
1x10 @ 20 kg.

GOODMORNINGS
1x5 @ 50kg.
1x5 @ 50kg.
1x5 @ 50kg.
1x5 @ 50kg.
1x5 @ 50kg.

NARROWGRIP PULLDOWNS
1x6 @ 60 kg.
1x6 @ 60 kg.
1x6 @ 60 kg.
1x6 @ 60 kg.
1x6 @ 65 kg.
note: kan øges

04-10-10

CG BÆNK
1x10 @ 20kg
1x6 @ 55kg
1x6 @ 55kg
1x6 @ 55kg
1x6 @ 55kg
1x6 @ 55kg
1x6 @ 55kg

DB FLYES
1x8 @ 12kg
1x8 @ 12kg
1x8 @ 12kg
1x8 @ 12kg

TATE PRESS ps. V-HANDLE PUSHDOWNS
1x6 @ 12kg ps. 1x10 @ 50kg
1x6 @ 12kg ps. 1x10 @ 50kg
1x6 @ 12kg ps. 1x10 @ 50kg
1x6 @ 12kg ps. 1x10 @ 50kg
1x6 @ 12kg ps. 1x10 @ 50kg

DB SHOULDERPRESS
1x10 @ 12kg
1x10 @ 14,5kg
1x10 @ 14,5kg
1x10 @ 14,5kg
1x10 @ 17kg

SIDEBENDS ss. CRUNCHES
1x10 @ 24kg ss. 1x10 @ bw
1x10 @ 24kg ss. 1x10 @ bw
1x10 @ 24kg ss. 1x10 @ bw
1x10 @ 24kg ss. 1x10 @ bw
1x10 @ 24kg ss. 1x10 @ bw

06-10-10

SQUAT 1min pause mellem hvert sæt
1x10 @ 20kg
1x5 @ 60kg
1x6 @ 80kg
1x6 @ 80kg
1x6 @ 80kg
1x6 @ 80kg
1x6 @ 80kg
1x6 @ 80kg

DB SHRUGS
1x10 @ 32kg
1x10 @ 32kg
1x10 @ 32kg
1x10 @ 32kg
1x10 @ 32kg

YATES ROWS
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg

DB CURLS
1x10 @ 10kg
1x10 @ 10kg
1x10 @ 10kg
1x10 @ 10kg
1x10 @ 10kg

Dødløften blev droppet idag! Øm lænd

BÆNK
1x10 @ 20 kg.
1x15 @ 40 kg.
1x10 @ 50 kg.
1x10 @ 60 kg.
1x6 @ 70 kg.
1x6 @ 70 kg.
1x6 @ 70 kg.
1x6 @ 70 kg.

DB SHOULDERPRESS - uden rygstøtte
1x10 @ 12,5 kg.
1x10 @ 12,5 kg.
1x10 @ 12,5 kg.
1x10 @ 12,5 kg.
1x10 @ 12,5 kg.
1x10 @ 12,5 kg.
1x10 @ 12,5 kg.
1x10 @ 12,5 kg.

BB CURLS
1x10 @ 20 kg. + stang
1x10 @ 20 kg. + stang
1x10 @ 20 kg. + stang

TRICEPS PUSHDOWNS
1x10 @ 50 kg
1x10 @ 50 kg
1x10 @ 50 kg
1x10 @ 50 kg

18-10-10

Nu er træningen for alvor begyndt efter en uge i sprit - studietur længe leve

RDL
1x10 @ 60 kg
1x6 @ 70 kg
1x6 @ 70 kg
1x6 @ 70 kg
1x6 @ 70 kg
1x6 @ 70 kg
1x6 @ 70 kg
kan helt klart øge til næste gang

BOX-SQUATS
1x10 @ 20kg
1x5 @ 60kg - skulle skifte til en mindre box!
1x3 @ 60kg - knappen i mine bukser kunne ikke klarer presset, og måtte skifte bukser! flot
1x5 @ 60kg
1x5 @ 60kg
1x5 @ 60kg
1x5 @ 70kg
der kan også øges her

WIDE-GRIP PULLDOWNS
1x10 @ 55kg
1x8 @ 55kg
1x10 @ 50kg
1x6 @50
svag ryg! doh

DB SHRUGS
1x10 @ 32kg
1x10 @ 32kg
1x10 @ 32kg
1x10 @ 32kg
1x10 @ 32kg

20-10-10

INCLINE BP
1x15 @ 20kg
1x6 @ 50kg
1x6 @ 50kg
1x6 @ 50kg
1x6 @ 50kg
1x6 @ 55kg
1x6 @ 55kg

DIPS
1x7 @ bw
1x7 @ bw
1x8 @ bw
1x8 @ bw

ARNOLD PRESS ps. FRONTRAISES(god form)
1x10 @ 12,5kg 1x10 @ 6kg
1x6 @ 14,5kg 1x10 @ 8kg
1x6 @ 14,5kg 1x10 @ 8kg
1x6 @ 14,5kg 1x10 @ 6kg
1x6 @ 14,5kg 1x10 @ 6kg
1x6 @ 14,5kg 1x10 @ 6kg

SLIGHT-INCLINE DB PRESSES
1x10 @ 12kg
1x8 @ 19,5kg
1x8 @ 19,5kg
1x8 @ 19,5kg
1x8 @ 19,5kg
1x8 @ 17,5kg

ABS
Noget reverse crunches, sidebends og crunches

22-10-10

SQUAT - med 1 min pause mellem sæts
1x10 @ 20kg
1x10 @ 50kg
1x6 @ 80kg
1x6 @ 80kg
1x6 @ 80kg
1x6 @ 80kg
1x6 @ 80kg
1x6 @ 80kg
- bang!

DØDLØFT - med 1 min pause mellem sæts
1x5 @ 50kg
1x10 @ 90kg
1x6 @ 100kg
1x6 @ 100kg
1x6 @ 100kg
1x6 @ 100kg
1x6 @ 100kg
1x6 @ 100kg

YATES
1x8 @ 50kg
1x8 @ 55kg
1x8 @ 55kg
1x8 @ 55kg
1x8 @ 50kg

GOODMORNINGS
1x5 @ 50kg
1x5 @ 50kg
1x5 @ 50kg
- knap så meget bang, baglåret er stadig ømt!

BB CURLS
1x10 @ 10kg + stang
1x10 @ 25kg + stang
1x10 @ 25kg + stang*
1x10 @ 25kg + stang*
1x10 @ 25kg + stang*
1x10 @ 25kg + stang*
*følgende sæt blev udført med et snært af cheat! bang

CABLE-ROW
1x10 @ 40kg
dropset fra nu af
1x10 @ 70kg
1x10 @ 60kg
1x10 @ 50kg
1x4 @ 40kg
bang så kunne ryggen ikke mere efter den lede omgang yates og dl

god træning egentligt! squat og dl sad lige i skabet

28-10-10

Egentlig har jeg trænet i mandags, men kan sgu ikke huske hvad jeg lavede. Desuden er det frygtlige sket, at jeg har påført mig en overbelastning i knæet. Dette betyder begrænset ben træning i nogle uger. LORT
Så idag stod den på arme og pat! Bang

Opvarmning af skulder og triceps..

INCLINE BP 45 GRADER
1X10 @ 20KG
1X7 @ 30KG
1X7 @ 50KG
1X7 @ 50KG
1X7 @ 50KG
1X7 @ 55KG
1X5 @ 55KG
1X5 @ 57,5KG

DB SHOULDERPRESS
1X10 @ 12,5KG
1X7 @ 19,5KG
1X7 @ 19,5KG
1X7 @ 19,5KG
1X7 @ 19,5KG
1X7 @ 19,5KG
1X7 @ 19,5KG
1X7 @ 19,5KG

CABLE FLYES
1X10 @ 10KG
1X10 @ 25KG
1X10 @ 25KG
1X10 @ 25KG
1X10 @ 25KG
1X10 @ 25KG
1X10 @ 25KG
1X10 @ 25KG
1X10 @ 25KG

PUSHDOWNS V-HANDLE
1X10 @ 20KG
1X10 @ 40KG
1X10 @ 40KG
1X10 @ 40KG
1X10 @ 40KG
1X10 @ 40KG
1X10 @ 40KG
1X10 @ 40KG
1X10 @ 40KG

30-10-10

WIDEGRIP PULLDOWNS
1x10 @ 55kg
1x10 @ 55kg
1x7 @ 50kg
1x7 @ 50kg
1x7 @ 50kg
1x7 @ 50kg
1x7 @ 50kg
1x7 @ 50kg

EZ-BAR CURLS
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg

DB SHRUGS
1x10 @ 29,5kg
1x10 @ 29,5kg
1x10 @ 29,5kg

NARROW-GRIP CABLE ROWS
1x10 @ 50kg
1x10 @ 50kg
1x10 @ 50kg
1x10 @ 50kg
1x10 @ 50kg
1x10 @ 50kg
1x10 @ 50kg

- lidt mave med reverse chrunces og cable-sidebends

BB SHRUGS
1X10 @ 60KG
1X10 @ 60KG

01-11-10

BÆNK
1x6 @ 60kg
1x6 @ 60kg
1x6 @ 60kg
1x4 @ 65kg
1x4 @ 65kg
1x4 @ 65kg
1x3 @ 70kg
1x3 @ 70kg
1x3 @ 70kg
1x2 @ 75kg
1x2 @ 75kg
1x1 @ 77,5kg - med overskud i patten

BEHIND THE NECK PRESS
1x10 @ 30kg
1x10 @ 30kg
1x10 @ 30kg
1x10 @ 30kg
1x10 @ 30kg
1x10 @ 30kg
1x10 @ 30kg

FACEPULLS
1x15 @ 20kg
1x15 @ 20kg
1x10 @ 20kg

DB OVERHEAD TRICEPS EXTENTIONS
1x10 @ 17kg
1x10 @ 22kg
1x10 @ 22kg
1x9 @ 22kg

DB FRONTRAISES
1x10 @ 5kg
1x10 @ 8kg
1x10 @ 8kg
1x10 @ 8kg
1x10 @ 8kg

03-11-10

PULLDOWNS WIDEGRIP
1x10 @ 55kg
1x10 @ 55kg
1x9 @ 55kg
1x12 @ 50kg
1x8 @ 55kg
1x11 @ 50kg
1x9 @ 60kg

DB CURLS
1x10 @ 12kg
1x10 @ 12kg
1x10 @ 10kg
1x10 @ 10kg

T-BAR ROWS
1x15 @ 10kg+stang
1x10 @ 20kg+stang
1x10 @ 30kg+stang
1x10 @ 30kg+stang
-dropset-
1x10 @ 30kg+stang
1x10 @ 20kg+stang
1x10 @ 10kg+stang
1x10 @ 5kg+stang

23-11-10
Squatten er tilbage efter en tid med ro på bentræning grundet overbelastning - boom!

BOX SQUATS - stille og rolig teknik
1x5 @ 50KG
1x5 @ 50KG
1x5 @ 50KG
1x5 @ 50KG
1x5 @ 50KG
1X5 @ 70KG
1X5 @ 70KG

RDL
1x10 @ 50KG
1x10 @ 50KG
1x10 @ 50KG
1x10 @ 50KG
1x10 @ 50KG
1X10 @ 70KG

DB ROWS
1X10 @ 24KG
1X10 @ 24KG
1X10 @ 24KG
1X10 @ 24KG
1X10 @ 24KG

CG PULLDOWN
1X15 @ 50KG
1X15 @ 50KG
1X10 @ 50KG
1X10 @ 50KG
1X10 @ 50KG
1X10 @ 50KG
1X10 @ 50KG

DB SHRUGS
1x10 @ 22kg
1x10 @ 27kg
1x10 @ 27kg
1x10 @ 27kg
1x10 @ 27kg
1x10 @ 27kg
1x10 @ 32kg
1x10 @ 32kg
1x10 @ 32kg

BB CURLS
1x10 @ 20KG
1x10 @ 20KG
1x10 @ 20KG

24-11-10

INCLINE BP
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x12 @ 50kg
1x10 @ 50kg
1x10 @ 50kg
1x10 @ 50kg

BEHIND THE NECK PRESS
1x10 @ 30kg
1x10 @ 30kg
1x10 @ 30kg

V-HANDLE PUSHDOWN
1x15 @ 50kg
1x15 @ 50kg
1x15 @ 50kg
1x15 @ 40kg
1x15 @ 40kg
1x15 @ 40kg
1x15 @ 40kg
1x18 @ 40kg + 1x4 @ 40 negative

DB SHOULDERPRESS
1x10 @ 12kg
1x10 @ 12kg
1x10 @ 12kg
- der var sgu tømt ud i delts

LOW-PULLEY LATERAL RAISES
1x10 @ 5kg
1x10 @ 5kg
1x10 @ 7,5kg

25-11-10

Trænede sammen med 2 fra min klasse - det var ok!

SQUAT
1x10 @ 20kg
1x5 @ 60kg
1x5 @ 80kg
1x5 @ 80kg
1x5 @ 80kg
1x5 @ 80kg

DB ROWS
1x10 @ 22kg
1x10 @ 26kg
1x10 @ 26kg
1x10 @ 26kg
1x10 @ 26kg

LEG-PRESS NARROW STANCE
1x15 @ 75kg
1x10 @ 130kg
1x10 @ 130kg
1x10 @ 130kg

CABLE ROWS
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 60kg
1x10 @ 60kg

LAT PULLDOWNS
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 60kg
1x10 @ 60kg

BICEPS CABLE
1x10 @ 50kg
1x10 @ 50kg
1x10 @ 50kg

Mave-halløj for resten af pengene

26-11-10

Teamede op med Spen og Christøjter maYn.. voldsomt

BÆNK
1x10 @ 20kg
1x5 @ 65kg
1x5 @ 70kg
1x5 @ 70kg
1x5 @ 70kg
1x5 @ 70kg

BEHIND THE NECK PRESS
1x10 @ 20kg
1x10 @ 30kg
1x10 @ 30kg
1x10 @ 30kg
1x10 @ 30kg
1x10 @ 30kg

V-HANDLE PUSHDOWNS
1x15 @ 50kg
1x15 @ 50kg
1x15 @ 50kg
1x15 @ 50kg
1x15 @ 40kg
1x15 @ 40kg
1x15 @ 40kg

DB SHOULDERPRESS
1x8 @ 17,5kg
1x8 @ 17,5kg
1x8 @ 17,5kg
1x8 @ 17,5kg
1x8 @ 17,5kg
1x8 @ 17,5kg

SLIGHTLY INCLINE TATE-PRESS
1x8 @ 8,5kg
1x8 @ 8,5kg
1x8 @ 8,5kg
1x8 @ 8,5kg

DB FLYES
1x10 @ 8,5kg
1x10 @ 8,5kg
1x10 @ 8,5kg
1x10 @ 8,5kg
1x10 @ 8,5kg

REAR-LATERAL RAISES
1x10 @ 10kg
1x10 @ 10kg
1x10 @ 10kg

ps. LORTE SNE

16-12-10

Har haft et par pas jeg ikke har fået logget - too bad.

PULLDOWNS
1x10 @ 50kg
1x10 @ 50kg
1x8 @ 55kg
1x8 @ 55kg
1x8 @ 55kg
1x8 @ 55kg
1x8 @ 60kg

PREACHERS-CURLS
1x10 @ stang
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg
1x8 @ 20kg

CALVES-RAISES @ LEGPRESS
1x15 @ 60kg+slæde
1x10 @ 90kg+slæde
1x10 @ 90kg+slæde
1x10 @ 120kg+slæde
1x10 @ 120kg+slæde
1x10 @ 140kg+slæde
1x10 @ 140kg+slæde

CABLE-PULLOVERS
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 50kg
1x10 @ 50kg
1x10 @ 50kg
1x10 @ 50kg

RACKPULLS FROM KNEE
1x6 @ 20kg
1x5 @ 70kg
1X5 @ 70kg
1X5 @ 100kg
1X5 @ 120kg
1X3 @ 140kg
1X1 @ 150kg

RACKPULLS FROM SHIN
1X5 @ 110kg
1X2 @ 120kg
1X2 @ 130kg
1X1 @ 140kg
1X1 @ 150kg - pr
1X0 @ 160kg -den gad sgu ikke op! :-(

CABLE-ROWS DROPSET
1x10 @ 50kg
1x10 @ 40kg
1x10 @ 30kg

BIG GUNZZ AND PECZ

BÆNK - *med pause
1x10 @ 20kg
1x10 @ 25kg
1x3 @ 60kg*
1x3 @ 60kg*
1x3 @ 60kg*
1x3 @ 60kg*
1x3 @ 60kg*

1-ARM OVER-HEAD EXTENSIONS
1x10 @ 6kg
1x6 @ 12kg
1x6 @ 10kg
1x6 @ 10kg
1x6 @ 10kg
1x6 @ 10kg

BB BHN-PRES
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 30kg
1x10 @ 30kg
1x10 @ 30kg
1x10 @ 30kg

SLIGHTLY-INCLINE DB-PRESS
1x10 @ 12kg
1x10 @ 17kg
1x10 @ 17kg
1x10 @ 19kg
1x10 @ 19kg
1x10 @ 19kg

DB LATERAL RAISES
1x10 @ 6kg
1x10 @ 8,5kg
1x10 @ 8,5kg
1x10 @ 8,5kg
1x10 @ 8,5kg
1x10 @ 8,5kg

V-HANDLE PUSHDOWNS ss. CABLE FLYES
1x10 @ 50kg ss. 1x10 @ 25kg
1x10 @ 50kg ss. 1x10 @ 25kg
1x10 @ 50kg ss. 1x10 @ 25kg
1x10 @ 40kg ss. 1x10 @ 25kg
1x10 @ 40kg ss. 1x10 @ 25kg
1x10 @ 30kg ss. 1x10 @ 20kg
1x10 @ 30kg ss. 1x10 @ 25kg

LOW-PULLEY LATERAL RAISES
1x10 @ 5kg
1x10 @ 5kg
1x10 @ 5kg+en sjat
1x10 @ 5kg+en sjat
en sjat=random håndvægt - måske 3kg.

BOXSQUAT
1x10 @ 20kg
1x5 @ 60kg
1x5 @ 60kg
1x5 @ 60kg
1x3 @ 80kg
1x3 @ 80kg
1x3 @ 80kg
1x2 @ 90kg
1x2 @ 90kg
1x2 @ 90kg

BEHIND THE NECK PULLDOWN
1x10 @ 30kg
1x8 @ 50kg
1x8 @ 50kg
1x8 @ 50kg
1x8 @ 50kg
1x8 @ 50kg

RDL fra klods
1x10 @ 60kg
1x10 @ 60kg
1x10 @ 70kg
1x10 @ 70kg
1x10 @ 70kg

Dagens morgentræning!

Er begyndt på nyt træningsprogram fra og ned idag :-) Det er som et led i min træning op til min tid i Forsvaret. Programmet er Joe DeFranco's "Built like a Badass"

Week 1 - Day 1

BÆNK
1x10 @ 20kg
1x5 @ 40kg
1x5 @ 50kg
1x5 @ 50kg
1x8 @ 65kg
1x6 @ 70kg
1x4 @ 75kg

FLAT DB PRESS
1x20 @ 17kg
1x20 @ 19kg

SEATED OH CABLE ROWS ss. STRAIGHT-BAR PUSHDOWNS
1x15 @ 20kg ss. 1x15 @ 30kg
1x15 @ 30kg ss. 1x15 @ 40kg
1x15 @ 30kg ss. 1x15 @ 40kg
1x15 @ 30kg ss. 1x15 @ 40kg
1x15 @ 30kg ss. 1x15 @ 40kg

DB SHRUGS(2SEC HOLD) ss. DB LATERAL RAISES
1x10 @ 22kg ss. 1x10 @ 6kg
1x15 @ 32kg ss. 1x15 @ 6kg
1x15 @ 27kg ss. 1x15 @ 6kg
1x15 @ 27kg ss. 1x15 @ 6kg

BARBELL COMPLEX
1 @ 20kg
1 @ 30kg

Week 1 - Day 2

DB JUMPSQUATS
1x6 @ 2,5 kg.
1x6 @ 2,5 kg.
1x6 @ 2,5 kg.
1x6 @ 2,5 kg.

DEADLIFT
1x10 @ 50 kg.
1x5 @ 72,5 kg.
1x8 @ 72,5 kg.
1x8 @ 105 kg.
1x6 @ 112,5 kg.
1x4 @ 120 kg.

45 DEGREE BACKRAISES ss. SEATED PLATE TWIST
1x15 @ 5 kg. ss. 1x20 @ 5kg.
1x15 @ 5 kg. ss. 1x20 @ 5kg.
1x15 @ 5 kg. ss. 1x20 @ 5kg.

SMITH CALVES RAISES
1x10 @ Stang
1x10 @ 50 kg.
1x10 @ 100 kg.
1x10 @ 100 kg.
1x10 @ 100 kg.

Week 1 - Day 3

1. CHIN-UPS
Opvarmning
1x5 @ BW
1x5 @ BW
1x5 @ BW

2a. OH WIDEGRIP LAT-PULLDOWNS
1x20 @ 50 kg.
1x20 @ 50 kg.

2b. DB MILITARY PRESS
1x18 @ 14,5 kg.
1x15 @ 14,5 kg.

3a. ROLLING TRICEPS EXTENTIONS
1x8 @ 8 kg.
1x8 @ 8,5 kg.
1x8 @ 10 kg.
1x8 @ 10 kg.

3b. HAMMERCURLS - BOTH ARMS
1x8 @ 8 kg.
1x8 @ 8,5 kg.
1x8 @ 8,5 kg.
1x8 @ 8,5 kg.

4. CORE CIRCUIT x 1
- Toe touches: 1x20
- Bicycle: 1x30 total
- Side plank: 30 sek. hver side

5. 100 PUSHUPS AS FAST AS POSSIBLE
Tid: 15:08:1 min.

Note:
Fin træning - god start på det nye år! Dog skal tiden forbedres!

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