Havmøller's Log

Week 2 - Day 1

1. BÆNK
1x10 @ 20 kg.
1x10 @ 40 kg.
1x10 @ 50 kg.
1x7 @ 67,5 kg.
1x5 @ 72,5 kg.
1x3 @ 75 kg.

2. FLAT DB PRESS
1x20 @ 19 kg.
1x15 @ 19 kg + 1x5 @ 17kg

3a. SEATED OH CABLE-ROW
1x12 @ 40 kg.
1x12 @ 40 kg.
1x12 @ 40 kg.
1x12 @ 40 kg.

3b. STRAIGHT-BAR PUSHDOWNS
1x12 @ 50 kg.
1x12 @ 50 kg.
1x12 @ 40 kg.
1x12 @ 40 kg.

4a. DB SHRUGS (2 sek. hold)
1x12 @ 27 kg.
1x12 @ 27 kg.
1x12 @ 27 kg.

4b. DB LATERAL RAISES
1x12 @ 8,5 kg.
1x12 @ 8,5 kg.
1x12 @ 8,5 kg.

5. BARBELL COMPLEX
1x10 pr. exercise @ 30 kg.
1x10 pr. exercise @ 20 kg.
- Nåede ikke sidste, men det var nu også hårdt nok!

Week 2 - Day 2

1. DB JUMPSQUAT
1x6 @ 7,5 kg.
1x6 @ 7,5 kg.
1x6 @ 7,5 kg.
1x6 @ 7,5 kg.

2. SQUAT
1x10 @ 20 kg.
1x10 @ 20 kg.
1x10 @ 60 kg.
1x10 @ 60 kg.
1x7 @ 90 kg.
1x5 @ 95 kg.
1x3 @ 102,5kg.

3a. 45 DEGREE BACK RAISES
1x12 @ 5 kg.
1x12 @ 5 kg.
1x12 @ 5 kg.

3b. SEATED PLATE TWIST
1x15 @ 5kg
1x15 @ 5kg
1x15 @ 5kg

4. DUMBELL STEP-UP
1x10* @ 8,5 kg.
1x10* @ 8,5 kg.
1x10* @ 8,5 kg.
1x10* @ 8,5 kg.
*10 på hvert ben

Week 2 - 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
1x20 @ 14,5 kg.
1x15 @ 14,5 kg.

3a. ROLLING TRICEPS EXTENTIONS
1x8 @ 10 kg.
1x8 @ 10 kg.
1x8 @ 10 kg.
1x8 @ 10 kg.
1x8 @ 10 kg.

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

4. CORE CIRCUIT x 2
- Toe touches: 1x20
- Bicycle: 1x30 total
- Side plank: 30 sek. hver side

5. 100 PUSHUPS AS FAST AS POSSIBLE
Tid: 10:19:8 min.

Note:
God træning ovenpå en hård nat på arbejde :-)
Skar lidt under 5min af min tid! :hihi:

Week 3 - Day 1

1. BENCHPRESS
1x10 @ 20 kg.
1x10 @ 40 kg.
1x5 @ 50 kg.
1x6 @ 70 kg.
1x4 @ 72,5 kg.
1x2 @ 80 kg.

2. INCLINE DB PRESS
1x20 @ 19 kg.
1x20 @ 19 kg.

3a. 1-ARM-ROW DB
1x10 @ 24 kg.
1x10 @ 24 kg.
1x10 @ 24 kg.
1x10 @ 24 kg.

3b. TRICEPS ROPE PUSHDOWNS
1x10 @ 30 kg.
1x10 @ 30 kg.
1x10 @ 30 kg.
1x10 @ 30 kg.

4a. BB SHRUGS (2 SEC HOLD)
1x10 @ 50 kg.
1x10 @ 50 kg.
1x10 @ 50 kg.

4b. INCLINE REAR DELT FLIES
1x12 @ 6 kg.
1x12 @ 6 kg.
1x12 @ 6 kg.

5. BARBELL COMPLEX X 4 (90 SEC REST)
1x10 pr. exercise @ 20 kg.
1x10 pr. exercise @ 20 kg.
1x10 pr. exercise @ 20 kg.
1x10 pr. exercise @ 20 kg.

Note:
Kæft det Barbell Complex tager livet af én - bum bum

Week 3 - Day 2

1. DEADLIFT
1x5 @ 50 kg.
1x5 @ 60 kg.
1x6 @ 107,5 kg.
1X4 @ 115 kg
1x2 @ 125 kg

2. BULGARIAN SPLIT SQUAT JUMP
1x5 each leg @ BW
1x5 each leg @ BW
1x5 each leg @ BW
1x5 each leg @ BW

3a. HAMSTRING CURL
1x15 @ 40 kg.
1x15 @ 40 kg.
1x15 @ 40 kg.

3b. WEIGHTED SPREAD EAGLE SIT-UPS
1x15 @ BW
1x15 @ 6 kg.
1x12 @ 6 kg.

4. ALTERNATING FORWAND DB LUNGES
1x45 seconds @ 10 kg.
1x45 seconds @ 10 kg

Note:
Spread-eagle er ikke lige min øvelse, men dødløft gik overraskende let :-) DOMS i baglår idag, bang

Week 3 - Day 3

1. CHINUPS
Opvarmning
1x6 @ BW
1x5 @ BW
1x5 @ BW

2a. NEUTRALGRIP PULLDOWNS
1x23 @ 50 kg.
1x10 @ 60 kg.

2b. DB MILITARY PRESS
1x13 @ 17 kg.
1x10 @ 17 kg.

3. 1-ARM REAR DELT CABLEFLYES
1x10 each arm @ 5 kg.
1x10 each arm @ 5 kg.
1x10 each arm @ 5 kg.
1x10 each arm @ 5 kg.

4. "Run the rack" DB CURLS
1x8 @ 12 kg. + 1x8 @ 10 kg. + 1x8 @ 8 kg. + 1x8 @ 6 kg.

5. CORE CIRCUIT x 2
- Sprinter sit-ups: 1x20
- V-ups: 1x15
- Toe touches: 1x15
- Hip-ups: 1x15

100 PUSHUPS - FASTER THAN LAST!
Tid: 09:45,0 - En lille forbedring

Note:
Fin træning :-) Nu står den bare på arbejde natten over

Week 4 - Day 1

1. BENCHPRESS
1x15 @ 20 kg.
1x10 @ 40 kg.
1x5 @ 50 kg.
1x5 @ 72,5 kg.
1x3 @ 77,5 kg.
1x1 @ 85 kg.

2. INCLINE DB PRESS
1x25 @ 14,5 kg.
1x20 @ 17 kg.

3a. 1-ARM-ROW DB
1x8 @ 27 kg.
1x8 @ 27 kg.
1x8 @ 27 kg.
1x8 @ 27 kg.

3b. TRICEPS ROPE PUSHDOWNS
1x8 @ 40 kg.
1x8 @ 40 kg.
1x8 @ 40 kg.
1x8 @ 40 kg.

4a. BB SHRUGS (2 SEC HOLD)
1x8 @ 50 kg.
1x8 @ 50 kg.
1x8 @ 50 kg.

4b. INCLINE REAR DELT FLIES
1x8 @ 6 kg.
1x8 @ 6 kg.
1x8 @ 6 kg.

5. BARBELL COMPLEX X 4 (60 SEC REST)
1x10 pr. exercise @ 20 kg.
1x10 pr. exercise @ 20 kg.
1x10 pr. exercise @ 20 kg.
1x10 pr. exercise @ 20 kg.

Week 4 - Day 2

1. SQUAT
1x10 @ 20 kg.
1x10 @ 20 kg*
1x5 @ 60 kg*
1x5 @ 60 kg*
1x5 @ 90 kg.
1x3 @ 95 kg.
1x1 @ 102 kg.
*boxsquats

2. BULGARIAN SPLIT SQUAT JUMP
1x8 each leg @ BW+8kg
1x8 each leg @ BW+8kg
1x8 each leg @ BW+8kg
1x8 each leg @ BW+8kg

3a. HAMSTRING CURL
1x10 @ 45 kg.
1x10 @ 45 kg.
1x10 @ 45 kg.

3b. WEIGHTED SPREAD EAGLE SIT-UPS
1x10 @ 6kg.
1x10 @ 6 kg.
1x10 @ 6 kg.

4. ALTERNATING FORWAND DB LUNGES
1x60 seconds @ 10 kg.
1x60 seconds @ 10 kg

ONE-MILE RUN(-200m)
07,16min ~ 11,56km/t i snit

Note:
Flot at løbe forkert. doh + kondi er ikke hvad den har været! :wink:

Week 4 - Day 3

1. CHINUPS
Opvarmning
1x6 @ BW
1x6 @ BW
1x5 @ BW

2a. NEUTRALGRIP PULLDOWNS
1x20 @ 50 kg.
1x12 @ 60 kg.

2b. DB MILITARY PRESS
1x15 @ 17 kg.
1x10 @ 17 kg.

3. 1-ARM REAR DELT CABLEFLYES
1x10 each arm @ 5 kg.
1x10 each arm @ 5 kg.
1x10 each arm @ 5 kg.
1x10 each arm @ 5 kg.

4. "Run the rack" DB CURLS
1x8 @ 13 kg. + 1x8 @ 12 kg. + 1x8 @ 8,5 kg. + 1x8 @ 6 kg.

5. CORE CIRCUIT x 2
- Sprinter sit-ups: 1x20
- V-ups: 1x15
- Toe touches: 1x20
- Hip-ups: 1x15

6. BODYWEIGHT COMPLEX x 2
- Mountain climbers 1x30
- Push-ups 1x20
- Groiners 1x10
- Burpess 1x5

Note:
Måtte droppe en BW complex grundet træthed.. Sådan 2 x nat-arbejde tager på kræfterne :-) Næste uge står den heldigvis på deload

Week 5 - Day 1 deload

1. BENCHPRESS
10x20 kg.
5x45 kg.
5x55 kg.

2. FLAT DB PRESS
15x17,5kg
15x17,5kg

3. SEATED CABLE ROW
15x20kg
15x30kg

4. DB SHRUGS
10x24kg
10x24kg

5. BTN PRESS
10x20kg
5x30kg
5x30kg
5x30kg
5x30kg
5x30kg

6. BARBELL COMPLEX
8x20kg pr. øvelse.

Week 5 - Day 2 deload

1. DB SQUAT JUMP
6x10 kg.
6x10 kg.

2. DEADLIFT
10x20 kg
5x70 kg
5x90 kg

3a. 45 DEGREE BACK RAISES
10xbw
10xbw

3b. SEATED PLATE TWIST
10x5kg
10x5kg

4. CARDIO (50-60 % max HR)
3,496 km løb - intet tidtagning

Week 5 - Day 3 deload

1. CHIN-UPS
5 x bw*
*deadhang = rar

2. DB MILITARY PRESS
10 x 12kg
15 x 14,5kg
15 x 14,5kg

INCLINE REAR-DELT FLYES
15 x 6kg
15 x 6kg

BB CURL
34 x stang
33 x stang
33 x stang

CORECIRCUIT x 1
- Toe touches: 1x20
- Bicycle: 1x20 total
- Side plank: 30 sek. hver side

T-BAR ROWS
10 x 0kg
10 x 10kg
10 x 20kg
10 x 20kg
8 x 30kg + 6 x 25kg + 6 x 20kg + 6 x 10 kg

Week 6 - Day 1 IKKE-deload

1. BENCHPRESS
10 x 20kg
10 x 40kg
10 x 40kg
8 x 65kg
6 x 70kg
4 x 75kg

2. PUSH-UPS
15 x bw
15 x bw
- svagt

3a. D-GRIB CABLE ROWS
12 x 50kg
12 x 50kg
12 x 50kg

3b. LYING DB EXTENTIONS
12 x 10kg
8 x 10kg + 4 x 8,5kg
12 x 8,5kg

4a. FACEPULLS (2sec hold)
12 x 20kg
12 x 20kg
12 x 20kg

4b. ZOTTMAN CURLS
12 x 10kg
12 x 8,5kg
12 x 8,5kg

DB COMPLEX 60 sec rest
7 x 8,5kg
8 x 8,5kg
9 x 8,5kg

note:
Trænede alene idag :-( Men godt smadret!

Aften-løb

3,7km på LOL-tid.. Det skal nok blive bedre :-)

Week 6 - Day 2

1. SQUAT
10 x 20kg
5 x 60kg*
5 x 60kg
8 x 87,5kg**
6 x 92,5kg
4 x 100kg
*boxsquats
**attg

2. SUPINE HIP TRUST
12 x bw
12 x bw
12 x bw

3. ALTERNATE REVERSE DB LUNGES - FRONT FOOT ELEVATED
10 x 4kg each leg
10 x 4kg each leg

note:
Igen en alene træning. God omgang squat!

Week 6 - Day 3

1. CHINUPS
6 x bw
5 x bw
5 x bw

2a. REST-PAUSE 3-SECONDS ECCENTRIC FRONT LAT PULLDOWN
10 x 60kg
7 x 60kg
5 x 60kg

2b. STANDING DB "MODIFIED ARNOLD PRESS"
10 x 13kg
10 x 13kg
10 x 13kg

BLACKBURNS(4 POSITIONS - 15SEC HOLD)
1 x 1,25kg each hand
1 x 1,25kg each hand

CABLE CURLS
15 x 30kg
15 x 40kg
15 x 40kg

CORE CIRCUIT X 1
V-ups x 20
Hip-ups x 15
Alternating toe touch x 15 each side

Aften-løb

3,7km på LOL-tid igen!

Week 7 - Day 1

1. BENCHPRESS
10 x 20kg
10 x 40kg
10 x 40kg
7 x 67,5kg
5 x 72,5kg
3 x 77,5kg

2. OFF-SET PUSH-UPS
10 x bw
10 x bw

3a. D-GRIB CABLE ROWS
10 x 50kg
10 x 60kg
10 x 70kg

3b. LYING DB EXTENTIONS
10 x 8,5kg
10 x 8,5kg
10 x 8,5kg

4a. FACEPULLS (2sec hold)
10 x 20kg
10 x 40kg
10 x 40kg

4b. ZOTTMAN CURLS
10 x 8,5kg
10 x 8,5kg
10 x 8,5kg

note:
DB COMPLEX blev droppet

- Følte min venstre albue drillede igen, grundet noget flair-træning dagen før :-(

Træning i FW fy for en ske-fuld [-X

Valgte idag at fyrer noget hygge-træning af med en gammel skole-kammerat eftersom min normale træningspartner pt. er i Tyskland. Prøvede at træne i FW for 1. gang i over 1 år og det huede mig ikke ligefrem! Så tilbage i jernhulen med mig..

CHIN-UPS
5 x bw
6 x bw
5 x bw
5 x bw
5 x bw

SL DEADLIFT
6 x 60kg
5 x 80kg
4 x 100kg
4 x 100kg
4 x 100kg
4 x 100kg

CLOSE-GRIP PULLDOWNS
8 x 50kg
8 x 60kg
8 x 60kg
8 x 65kg
8 x 65kg

BB MILITARY PRESS
10 x 20kg
5 x 40kg
5 x 50kg
5 x 50kg
5 x 50kg
5 x 50kg

BLACKBURNS(4 POSITIONS - 15SEC HOLD)
1 x 1,25kg each hand
1 x 1,25kg each hand

DB CURLS
8 x 12kg
8 x 16kg
8 x 16kg
6 x 18kg

Week 7 - Day 2

Tilbage i HSK, og fik endda omvendt min ven - som samme dag meldte sig ud af FW :-)

1. SQUAT
10 x 20kg
05 x 60kg
05 x 60kg
10 x 80kg
07 x 90kg
05 x 95kg
03 x 102,5kg

2. CABLE-ROW
10 x 50kg
8 x 70kg
8 x 80kg
8 x 80kg
8 x 80kg

3. SUPINE HIP TRUST
15 x bw
15 x bw
15 x bw

4. ALTERNATE REVERSE DB LUNGES - FRONT FOOT ELEVATED
10 x 8kg each leg
10 x 8kg each leg

5. DB SHOULDERPRESS
08 x 19,5kg
07 x 22kg
05 x 19,5kg

Week 7 - Day 3

1. CHINUPS
04 x bw
04 x bw
04 x bw
04 x bw

2. REST-PAUSE 3-SECONDS ECCENTRIC FRONT LAT PULLDOWN
10 x 60kg
07 x 60kg
05 x 60kg

3. STANDING DB "MODIFIED ARNOLD PRESS"
08 x 14,5kg
08 x 14,5kg
08 x 14,5kg

4. BLACKBURNS(4 POSITIONS - 20SEC HOLD)
01 x 1,25kg each hand
01 x 1,25kg each hand

5. CABLE CURLS
08 x 50kg
08 x 50kg
08 x 50kg

Week 8 - Day 1

1. BENCHPRESS
10 x 20kg
10 x 40kg
10 x 50kg
06 x 70kg
04 x 72,5kg
04 x 80kg

2. J-ROPE PULLDOWNS
10 x 30kg
12 x 40kg
12 x 50kg
12 x 50kg
12 x 50kg

3. DB FLAT BENCHPRESS
10 x 22kg
10 x 22kg

4. 3-WAY SHOULDER SHOCKER
10 x 15kg/10kg/10kg
10 x 15kg/8,5kg/8,5kg

5a. TIMED DB SHRUGS(30 SEC)
01 x 22kg
01 x 27kg
01 x 27kg

5b. HAMMER CURLS
10 x 13kg
10 x 13kg
10 x 13kg

6. DB COMPLEX
12kg x 7 pr. exercise.
12kg x 8 pr. exercise
12kg x 9 pr. exercise
12kg x 10 pr. exercise

Week 8 - Day 2

1. DEADLIFT
05 x 60kg
05 x 100kg
06 x 117,5kg
04 x 122,5kg
02 x 135kg

2. SPLIT SQUAT JUMPS
20secs x bw
20secs x bw
20secs x bw

3a. DB RDL
12 x 14,5
12 x 14,5
12 x 14,5

3b. PLANK SHOULDER TOUCHES
12 total x bw
12 total x bw
12 total x bw

4. DB SINGLE LEG SPEED-SKATER SQUAT
08 x 4kg
08 x 4kg

Week 8 - Day 3

1. CHINUPS
05 x bw
05 x bw
04 x bw
03 x bw

2. WIDE-GRIP PULLDOWNS
08 x 65kg + 06x55kg + 06x 50kg
08 x 65kg + 06x55kg + 06x 50kg

3. SEATED DB "MODIFIED ARNOLD PRESS"
08 x 13kg
08 x 13kg
08 x 13kg

4. REAR DELT FLYES
12 x 06kg
12 x 06kg
12 x 06kg

5. BB CURLS
08 x 40kg
08 x 50kg
08 x 45kg

6. PUSH-UPS
18 x bw
17 x bw
- måtte droppe det, var for slap!

7. CARDIO
Lav belastning på Bodybike @ 30min

Har ikke rigtigt fået logget :-( Har dog trænet! En omgang løb, deload og en pr i bænk :-) Dagens træning var en af de sidste inden min operation :-(

14-03-11
Kørte en solid omgang ryg og biceps. ADD var på besøg :-)

WIDE-GRIP PULLDOWN
10 x 50kg
10 x 60kg
10 x 60kg
10 x 65kg
05 x 70kg
10 x 60kg

CLOSE-GRIP CABLE-ROWS
10 x 30kg
10 x 50kg
10 x 60kg
10 x 60kg
05 x 70kg + 10 x 50kg

FACEPULLS
10 x 20kg
10 x 30kg
10 x 40kg
10 x 40kg
10 x 40kg

J-ROPE PULLDOWNS
10 x 40kg
10 x 40kg
10 x 40kg
10 x 50kg
10 x 50kg + 10 x 30kg

DB CURL
10 x 14,5kg
10 x 17kg
10 x 17kg
10 x 17kg

DB ROWS
10 x 27kg
10 x 27kg
10 x 22kg

BB CURL
15 x 10kg + stang
15 x 15kg + stang
15 x 15kg + stang
15 x 15kg + stang

Sidste træning inden operation :-) Den fik gas

15-04-11

INCLINE DB-PRESS
10 x 19kg
10 x 22kg
10 x 24,5kg
10 x 24,5kg
8 x 24,5kg

SMITH FRONT-PRESS stang ikke medregnet
10 x 0kg
10 x 20kg
10 x 20kg
10 x 30kg
5 x 35kg + 5 x 30kg + 10 x 20kg
5 x 35kg + 10 x 25kg

ROPE-PUSHDOWNS
10 x 30kg
12 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg

SHOULDER-PRESS MACHINE
10 x 30kg
10 x 40kg
10 x 40kg
10 x 40kg
5 x 55kg + 10 x 25kg

DB FLYES
10 x 6kg
10 x 10kg
10 x 10kg

DB FRONT RAISES
10 x 6kg
10 x 8,5kg
10 x 8,5kg
10 x 8,5kg

BTN-PRESS 30mm stang ikke medregnet
10 x 10kg
10 x 15kg
10 x 15kg
5 x 15kg + 10 x 10kg

V-HANDLE PUSHDOWNS ss. CABLE FLYES
10 x 40kg ss. 10 x 25kg
10 x 30kg ss. 10 x 20kg
20 x 30kg ss. 20 x 15kg

LATERAL RAISES
10 x 10kg + 10 x 8,5kg + 10 x 8kg + 10 x 6kg + 10 x 4 kg
10 x 8,5kg + 10 x 6kg + 10 x 4 kg

Første loggede træning fra JDR. Idag løb vi en cooper test hvor jeg formåede at løbe 2569m. Regner med at nå de 3000m inden VPL-slut

SQUAT
1X5 @ 20KG
1X5 @ 40KG
5X5 @ 60KG - LAV BOKS
2X8 @ 60KG
DØDLØFT
1X5 @ 60KG
1X3 @ 80KG
1X3 @ 90KG
1X3 @ 100KG
2X3 @ 120KG
1X3 @ 130KG
HIP-THRUSTERS SS. ABS
3X10 @ BW

SQUAT
1x5 @ 20kg
2x5 @ 50kg
2x5 @ 60kg
2x5 @ 70kg

PULL-UPS
4x5 @ bw

MILITARY PRESS
3x10 @ 45kg

Noget RC til sidst :-)

PULL-UPS
5x5 @ bw

SQUAT
1x6 @ 20kg
2x5 @ 60kg
2x5 @ 70kg
1x5 @ 75kg
1x12 @ 60kg

DB SHOULDER-PRESS
1x10 @ 16kg
2x10 @ 18kg
2x6 @ 20kg

DB PRESS
1x10 @ 18kg
3x10 @ 20kg

Startede ud med en skulderopvarmning i form af RC-øvelser o.lign.

BTN-PRESS
10 x 20kg
10 x 25kg
10 x 30kg
08 x 30kg
10 x 35kg
08 x 35kg
15 x 30kg

V-HANDLE PUSHDOWNS
20 x 20kg
10 x 35kg
10 x 35kg
10 x 35kg
10 x 25kg
10 x 25kg
10 x 25kg

DB HAMMERCURLS
10 x 12kg
10 x 14kg
10 x 16kg
10 x 18kg med god omgang cheat :3

DB SIDE LATERAL
10 x 8kg
10 x 8kg
10 x 10kg
10 x 10kg

DB CURL OFF-SET GRIP
15 x 12kg
15 x 12kg

Havmøller's Log

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