Hebs' log

Lørdag d. 9/8

A1 - 45° incl. DB bench press, 2010
10 @ 30
10 @ 30
10 @ 30
10 @ 30
10 @ 30
10 @ 30
10 @ 30
10 @ 30
10 @ 30
10 @ 30

A2 - NG pullup, 2010
10 @ bw
10 @ bw
10 @ bw
09 @ bw
09 @ bw
08 @ bw
08 @ bw
08 @ bw
08 @ bw
07 @ bw
- sikke da tung i røven jeg er

B1 - BB bench press m/ben oppe, 3010
10 @ 60
10 @ 60
10 @ 60
- overraskende intet at mærke i skulderen, da jeg kørte lidt med 20 kg, så tog chancen med hele 60 kg

B2 - DB row
10 @ 40
10 @ 40
10 @ 40

C1 - Cable fly
15 @ 12,5
15 @ 12,5
15 @ 12,5

C2 - Face pull
15 @ 25
15 @ 25
15 @ 25

Søndag d. 10/8

Gårsdagens lette træning

Squat
08 x 08 @ 100

Standing leg curl
08 x 08 @ op til nogle sæt full stack

Hack squat
4 sæt

FFE DB split squat
4 sæt

Calf raise
4 sæt

Tirsdag d. 12/8

Seated DB shoulder press
10 @ 28,5
10 @ 33,5
10 @ 33,5
08 @ 33,5
08 @ 26

DB lateral raise
12 @ 11 + 12 @ 07 + 12 @ 02 (hold på toppen)
12 @ 11 + 12 @ 07 + 10 @ 02 --"--

A1 - Dips
10 @ bw + 25
10 @ bw + 25
10 @ bw + 25
10 @ bw

A2 - Low-incl. EZ french press
10 @ 32
10 @ 32
10 @ 32

B1 - DB triceps ext.
08 @ 11
08 @ 11
08 @ 11

B2 - Band pushdown (grøn)
08
08
08

DB curl
08 @ 18,5
08 @ 16
08 @ 16

Seated zottman curl
12 @ 08
12 @ 08
12 @ 08
12 @ 08

St. DB preacher curl
08 @ 11
08 @ 13,5
08 @ 13,5
08 @ 13,5

Chest-supp. DB rear delt
3 sæt

Onsdag d. 13/8

Squat
05 @ 120
05 @ 130
05 @ 140
05 @ 140
05 @ 140

A1 - Hack squat
10 @ 40
10 @ 60
10 @ 60
10 @ 70
10 @ 70

A2 - Lying leg curl, langsom ecc.
10 @ 41
10 @ 57,
10 @ 57,
10 @ 55
10 @ 55

Hack squat, langsom ecc.
08 @ 70
08 @ 70
08 @ 60

FFE DB split squat
08 @ 21
08 @ 21
08 @ 21

+ læg og back ext.

Torsdag d. 14/8

Hurtig træning på stationen.

Incl. BB bench press
05 @ 90 - 30X0
05 @ 95
05 @ 95
01 @ 120 - ville have sat 100 på :roll:

05 @ 100
05 @ 90 - 30X0
05 @ 80 --"--
05 @ 80 --"--
05 @ 80 --"--

A1 - DB bench press - 2110
10 @ 25
10 @ 30
10 @ 30
08 @ 30

A2 - DB fly w/rot.
15 @ 04
15 @ 04
15 @ 04

B1 - DB lateral raise
15 @ 13
15 @ 13
15 @ 13

B2 - Pushdown
20
10
10

Fredag d. 15/8

Deadlift
05 @ 140
05 @ 160
05 @ 160
05 @ 160
- måske et sæt 160 mere

CG pulley row
10 @ 97
10 @ 97
10 @ 97

Noget pro. pullup supersettet med sup. chin up

A1 - Chest-supp. DB row
12 @ 26
12 @ 26
12 @ 26

A2 - CG pulldown
10 @
10 @
10 @

Lørdag d. 16/8

Seated DB shoulder press
05 @ 33,5
05 @ 38,5
05 @ 38,5
05 @ 38,5
05 @ 38,5

A1 - DB lateral raise
10 @ 13,5
10 @ 13,5
10 @ 16

A2 - Seated DB lateral raise, hold på toppen
08 @ 04
08 @ 04
08 @ 04

B1 - Dips, langsom ecc.
06 @ 25
06 @ 33,5
06 @ 40
06 @ 40
06 @ 40

B2 - EZ curl, langsom ecc.
06 @ 42
06 @ 42
06 @ 42
06 @ 42
06 @ 42

B3 - Seated DB zottman curl, langsom ecc.
12 @ 08
12 @ 08
12 @ 08
12 @ 08
12 @ 08

C1 - Fatbar preacher curl, langsom ecc.
06 @ 32
06 @ 32
06 @ 32
06 @ 32

C2 - Low-incl. EZ skull crusher, langsom ecc.
06 @ 42
06 @ 42
06 @ 42
10 @ 32

C3 - Band pushdown
10 @
10 @
10 @
10 @

Prone hammer curl
12 @ 18,5
12 @ 18,5
12 @ 18,5

Mandag d. 18/8

A1 - Incl. BB bench press + fatgripz
10 @ 80
10 @ 80
09 @ 80
10 @ 75
10 @ 75
09 @ 75
10 @ 70
10 @ 70
10 @ 65
10 @ 60

A2 - Bent-over BB row
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 70
10 @ 70
10 @ 70

B1 - Sup. pullup
10 @ bw
10 @ bw
10 @ bw

B2 - Floor DB fly
10 @ 13,5
10 @ 13,5
10 @ 13,5

Chest-supp. DB rear delt
10 @ 04
10 @ 04
10 @ 04

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Som bekendt er alt over 5 reps = cardio. Altså, en masse cardio-træning i dag.

Tirsdag d. 19/8

A1 - Hack squat, 3-4010
10 @ 40
10 @ 40
10 @ 40
10 @ 40
10 @ 40
10 @ 40
10 @ 40
10 @ 40
10 @ 40
10 @ 40

A2 - Lying leg curl, 3010
10 @ 55
10 @ 55
10 @ 55
10 @ 55
10 @ 55
10 @ 55
10 @ 50,3
10 @ 50,3
10 @ 48
10 @ 48

B1 - FFE DB split squat, 3010
10 @ 21
10 @ 21
10 @ 21

B2 - Seated leg curl, 3010
10 @ 40
10 @ 40
10 @ 40

Back extension
10
10
10

Torsdag d. 21/8

A1 - Dips, 3010
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 15
10 @ 15
10 @ 15
10 @ 10
10 @ bw

A2 - Incl. seated DB curl, 3010
10 @ 12
10 @ 12
10 @ 12
10 @ 12
10 @ 12
10 @ 12
10 @ 10
10 @ 10
10 @ 10
10 @ 10

B1 - EZ reverse curl, 2010
10 @ 28
10 @ 28
10 @ 28

B2 - DB lateral raise
10 @ 10
10 @ 10
10 @ 10

B3 - Seated DB lateral raise, 1021
10 @ 05
10 @ 05
10 @ 05

Har du fået fat i en kæde til mig

Og stærke dips! Og hvornår skal vi ud og spise?

Garik skrev:Har du fået fat i en kæde til mig Og stærke dips! Og hvornår skal vi ud og spise?

Kæde: Not yet, men snakkede med CJ om at købe til PG. Skal nok lige købe til dig også. Hvis jeg når det, så gør jeg det i morgen

Dips: Not so strong, men tak. De rev lidt i trisserne. Det er jo ligefrem hårdt (for egoet) at køre i det tempo.

Mad: JEG ER KLAR! Er helt tosset med mad. Hvor?

Lørdag d. 23/8

A1 - Incl. BB bench press + FG, 3010
10 @ 80
10 @ 80
09 @ 80
10 @ 75
10 @ 75
09 @ 75
10 @ 70
10 @ 70
10 @ 65
10 @ 60

A2 - Bent-over BB row, 2010
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 70
10 @ 70

B1 - Pro. pullup, dead-stop/-hang
10 @ bw
10 @ bw
10 @ bw

B2 - DB floor fly, dead-stop
10 @ 13,5
10 @ 13,5
10 @ 13,5

C1 - CG pulldown, 3020
10 @
10 @

C2 - Plate-load chest press, 32X0
10 @
10 @

OA DB lateral raise
12 @ 11 + 10 @ 11 + 08 @ 11

---

Skuldre og arme var ristede fra i torsdags, hvilket træningen bar præg af. Bænk var særlig gul af tis.

Lørdag d. 24/8

A1 - Hack squat, 3010
10 @ 50
10 @ 50
10 @ 50
10 @ 50
10 @ 50
10 @ 50
10 @ 50
10 @ 50
10 @ 50
10 @ 50

A2 - Lying leg curl, 3010
10 @ 61
10 @ 61
10 @ 61
10 @ 61
10 @ 57,3
10 @ 57,3
10 @ 55
10 @ 55
10 @ 50,3
10 @ 50,3

B1 - FFE DB split squat, 3010
10 @ 21
10 @ 21
10 @ 21

B2 - Donkey calf raise, 3010
12 @ for let
12 @ for let
12 @ for let

+ lidt mavse

Tirsdag d. 26/8

A1 - Dips, 3010
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 15
10 @ 15
10 @ 15
10 @ 15

A2 - Incl. seated DB curl, 3010
10 @ 13,5
10 @ 13,5
10 @ 13,5
10 @ 13,5
10 @ 13,5
10 @ 13,5
10 @ 11
10 @ 11
10 @ 11
10 @ 11

B1 - EZ reverse curl, 2010
10 @ 33
10 @ 33
10 @ 33

B2 - DB lateral raise
10 @ 11
10 @ 11
10 @ 11

B3 - Seated DB lateral raise, 1012
10 @ 04
10 @ 04
10 @ 04

Torsdag d. 28/8

A1 - Incl. BB bench press + FG, 30X0
10 @ 80
10 @ 80
09 @ 80
10 @ 75
10 @ 75
10 @ 70
09 @ 70
10 @ 65
10 @ 65
10 @ 60

A2 - Bent-over BB row
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80

B1 - DB floor fly, dead-stop
10 @ 16
10 @ 16
10 @ 13,5

B2 - Pro. pullup, dead-stop
10 @ bw
10 @ bw
10 @ bw

CG pulldown, 3031
10 @ 47
08 @ 67
10 @ 57

+ lidt delts

Fredag d. 29/8

A1 - Hack squat, 3010
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 50
10 @ 50
10 @ 50

A2 - Lying leg curl, 3010
10 @ 61
10 @ 57,3
10 @ 57,3
10 @ 57,3
10 @ 55
10 @ 55
10 @ 50,3
10 @ 50,3
10 @ 50,3
10 @ 48

B1 - FFE DB split squat, 3010
10 @ 23,5
10 @ 23,5
10 @ 21

B2 - Seated calf raise, 3010
10 @ 50
- højre knæ vrøvlede lidt for meget, så skiftede øvelse;
B2 - Donkey calf raise, 3010
10 @ 80
10 @ 80

Fy for en skefuld!

Søndag d. 31/8

A1 - Dips, 3010
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 15
10 @ 15

A2 - Incl. DB curl, 3010
10 @ 13,5
10 @ 13,5
10 @ 13,5
10 @ 13,5
10 @ 13,5
10 @ 13,5
10 @ 13,5
10 @ 11
10 @ 11
10 @ 11

B1 - EZ reverse curl, 20X0
12 @ 34,5
10 @ 34,5
10 @ 32

B2 - DB lateral raise
12 @ 11
12 @ 11
12 @ 11

B3 - Seated DB lateral raise, 1012
12 @ 04
12 @ 04
12 @ 04

+ lidt mere delts

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Shedrik; Det var nemlig en dejlig omgang

Tirsdag d. 2/9

A1 - Incl. BB bench press, 3010
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 75
10 @ 75
09 @ 75
10 @ 70
10 @ 70
10 @ 60

A2 - Bent-over BB row
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80

B1 - DB fly, 3010
10 @ 17
10 @ 17
10 @ 17

B2 - Pro. pullup, dead-stop
10 @ bw
10 @ bw
10 @ bw

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En hyggelig træning i det Nordlandske!

Onsdag d. 3/9

Lidt knas med knæet den seneste uges tid (giver løb skylden), så efter kyndig vejledning skiftede jeg til safety bar squat

A1 - Satety bar squat, 3010
10 @ 58
10 @ 58
10 @ 58
10 @ 58
10 @ 58
10 @ 58
10 @ 58
10 @ 58
10 @ 58
10 @ 58
- fint med knæet, men der var så heller ikke så mange kg på

A2 - Lying leg curl, 3010
10 @ 61
10 @ 57,3
10 @ 57,3
09 @ 57,3
10 @ 52,6
10 @ 52,6
10 @ 52,6
10 @ 50,3
10 @ 50,3
10 @ 48

B1 - FFE split squat, 3010
10 @ 23,5
10 @ 23,5
10 @ 23,5

B2 - Donkey calf raise, 3010
10 @
10 @
10 @

+ lidt mave og mere læg

Fredag d. 5/9

A1 - Dips, 3010
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 15

A2 - Incl. DB curl, 3010
10 @ 11
10 @ 11
10 @ 11
10 @ 11
10 @ 11
10 @ 11
10 @ 11
10 @ 11
10 @ 11
10 @ 11

B1 - EZ reverse curl
10 @ 37
10 @ 37
10 @ 37

B2 - DB lateral raise
12 @ 11
12 @ 13,5
12 @ 13,5

B3 - Seated DB lateral raise, 1012
10 @ 05
10 @ 05
10 @ 05

CG bench press vs. band
op til 05 @ 80
- (test af skulderen)

Søndag d. 7/9

A1 - Incl. BB bench press + FG, 3010
10 @ 80
10 @ 80
10 @ 80
10 @ 75
10 @ 75
10 @ 75
10 @ 70
10 @ 70
10 @ 70
10 @ 65

A2 - Bent-over BB row
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80

B1 - DB fly, 3010
10 @ 17
10 @ 17
10 @ 17

B2 - Pro. pullup, dead-hang/-stop
10 @ bw
10 @ bw
10 @ bw

Får man store flotte bryster af fatgripzzz?

- For så skal jeg den undtenlynme til at køre med fatgripzzzaaah.

Du trænede da forøvrigt også Phil "The Gift" Heath shoulder program! :mrgreen:

mr.yates skrev:Får man store flotte bryster af fatgripzzz? - For så skal jeg den undtenlynme til at køre med fatgripzzzaaah.

Du trænede da forøvrigt også Phil "The Gift" Heath shoulder program!

Nahh, det tror jeg egentligt ikke. Men den lalalalangsomme ecc. fase gør den vilde forskel. Den former brysterne rigtig flot :mrgreen:

Hah, det er vist så ligegyldigt, at jeg ikke behøver at logze det :whistle:

Mandag d. 8/9

A1 - Safety bar squat, 3010
10 @ 68
10 @ 68
10 @ 68
10 @ 68
10 @ 68
10 @ 68
10 @ 68
10 @ 68
10 @ 68

A2 - Lying leg curl, 3010
10 @ 61
10 @ 61
10 @ 61
10 @ 57,3
10 @ 57,3
10 @ 55
10 @ 55
10 @ 55
10 @ 50,3

B1 - FFE DB split squat, 3010
10 @ 23
10 @ 23
10 @ 23

B2 - Donkey calf raise, 3010
10 @
10 @
10 @

Onsdag d. 10/9

A1 - Dips, 3010
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20

A2 - Incl. DB curl, 3010
10 @ 11
10 @ 11
10 @ 11
10 @ 11
10 @ 11
10 @ 11
10 @ 11
10 @ 11
10 @ 11
10 @ 11

B1 - EZ reverse curl
12 @ 37
10 @ 37
08 @ 37

B2 - DB lateral raise
12 @ 13,5
10 @ 13,5
08 @ 13,5

B3 - Seated DB lateral raise, 2 sek. hold på top
12 @ 05
10 @ 05
08 @ 05

CG bench press vs band, 3010
op til 04 @ 90

Fredag d. 12/9

Træt og uoplagt, så træningen blev lidt noget daller..

A1 - Incl. BB bench press + FG, 3010
10 @ 80
10 @ 80
09 @ 80
10 @ 70
10 @ 70
09 @ 70
- det gad jeg ikke mere

A2 - Bent-over BB row
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80
10 @ 80

PL incl. chest press, 3010
3 sæt

CG pulley row
3 sæt

B1 - DB floor fly, 3010
3 sæt

B2 - Pullup
3 sæt x 5 ring + 5 i bar

+ lidt skulder

Lørdag d. 13/9

A1 - Safety bar squat, 3010
10 @ 78
10 @ 78
10 @ 78
10 @ 78
10 @ 78
10 @ 78

A2 - Lying leg curl, 3010
10 @ 61
10 @ 61
10 @ 61
10 @ 61
10 @ 61
10 @ 57,3

B1 - FFE DB split squat
10 @ 23,5
10 @ 23,5
10 @ 23,5

B2 - Donkey calf raise
10 @
10 @
10 @

+ lidt mere leg curl og noget leg extension

Mandag d. 15/9

A1 - Dips, 3010
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20

A2 - Incl. DB curl, 3010
10 @ 13,5
10 @ 13,5
10 @ 13,5
10 @ 13,5
10 @ 11
10 @ 11
10 @ 11
10 @ 11
10 @ 11
10 @ 11

B1 - DB lateral raise
15 @ 10
15 @ 10
15 @ 10

B2 - Seated DB lateral raise, hold på toppen
10 @ 04
10 @ 04
10 @ 04

+ lidt blandet

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Alt mange mennesker i dag. Gå væk, når jeg skal træne. I det mindste bare halvdelen af jer.

CJ; vi/jeg vil gerne have flere dips-muligheder

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