Human skrev:Front squat
5 reps 90 kilo
5 reps 95 kilo
5 reps 100 kilo
5 reps 105 kilo
5 reps 110 kilo
5 reps 120 kilo
5 reps 130 kilo
5 reps 135 kilo
- 1,5 min. pause.

Hahahahaha og så kaldte du 100kg for et worksæt sidst

Godt squattet

Poliquin skrev:

Human skrev:Front squat
5 reps 90 kilo
5 reps 95 kilo
5 reps 100 kilo
5 reps 105 kilo
5 reps 110 kilo
5 reps 120 kilo
5 reps 130 kilo
5 reps 135 kilo
- 1,5 min. pause.

Hahahahaha og så kaldte du 100kg for et worksæt sidst

Godt squattet

Jeg tror nu det havde noget at gøre med, at jeg kun har lavet øvelsen 2-3 gange før, men kilo kom der da på denne gang, derfor de mange sæt og mange tak bro

Squat
8 reps 150 kilo
8 reps 150 kilo
8 reps 150 kilo
8 reps 150 kilo
- 1,5 min. pause.

Leg press
8 reps 393 kilo
8 reps 393 kilo
8 reps 393 kilo
8 reps 393 kilo
- 1,5 min. pause. 5 sek. excentrisk.

One legged leg curl
6 reps klods 25
6 reps klods 25
6 reps klods 25
6 reps klods 25
6 reps klods 25
6 reps klods 25
- 1 min. pause.

Dumbell incline press
6 reps 52 kilo
6 reps 52 kilo
6 reps 52 kilo
6 reps 52 kilo
- 1,5 min. pause.

Dumbell decline press
8 reps 52 kilo
8 reps 52 kilo
8 reps 57 kilo
8 reps 64 kilo
- 1 min. pause.

Triceps OH extension ez-bar ----- Rope pushdown
8 reps 50 kilo ------------------------------ 10 reps klods 40
8 reps 50 kilo ------------------------------ 10 reps klods 40
8 reps 50 kilo ------------------------------ 10 reps klods 40
8 reps 50 kilo ------------------------------ 10 reps klods 40
8 reps 50 kilo ------------------------------ 10 reps klods 40
- 1 min. pause. Supersæt.

Vanvittige klio du trykker! Især med den høje densitet

Insane træningspas du fyrer af. Har dog 2 spørgsmål ( halv-irriterende ).
; Er du clean ? ( Spørger fordi dine resultater er langt over middel ).
; Er der billeder af formen et sted i loggen ?

Deadlift
8 reps 190 kilo
8 reps 190 kilo
8 reps 190 kilo
8 reps 190 kilo
- 2 min. pause.

Dumbell rear lateral raise
8 reps 22 kilo
8 reps 22 kilo
8 reps 22 kilo
8 reps 22 kilo
- 1 min. pause.

Dumbell curl
8 reps 22 kilo
8 reps 26 kilo
8 reps 22 kilo
8 reps 22 kilo
- 1 min. pause.

Ez-bar curl
12 reps 52,5 kilo
12 reps 52,5 kilo
12 reps 52,5 kilo
5 reps 52,5 kilo (Strictly JF style)
- 1 min. pause.

Ab machine crunch
10 reps fuldt magasin
10 reps fuldt magasin
10 reps fuldt magasin
10 reps fuldt magasin
- 1 min. pause.

Halvdelen fra onsdagens træning.

Bay skrev:Vanvittige klio du trykker! Især med den høje densitet

Tak skal du have bro, jeg er så småt ved at nå det gamle niveau

Push press
6 reps 100 kilo
6 reps 100 kilo
6 reps 100 kilo
6 reps 100 kilo
6 reps 100 kilo
- 1,5 min. pause.

Dumbell shoulder press
10 reps 30 kilo
10 reps 30 kilo
10 reps 30 kilo
10 reps 30 kilo
- 1 min. pause.

Dumbell upright row
8 reps 26 kilo
8 reps 28 kilo
8 reps 28 kilo
8 reps 28 kilo
- 45 sek. pause.

Chins
6 reps BW + 5 kilo
6 reps BW + 10 kilo
6 reps BW + 10 kilo
6 reps BW + 10 kilo
- 1,5 min. pause.

T-bar row
8 reps ?
8 reps ?
8 reps ?
8 reps ?
- 1,5 min. pause.

Rack pulls
6 reps 210 kilo
6 reps 220 kilo
6 reps 230 kilo
6 reps 240 kilo
- 2 min. pause. Lige under knæ.

Dumbell rear lateral raise
12 reps 14 kilo
12 reps 14 kilo
12 reps 14 kilo
12 reps 14 kilo
- 45 sek. pause. Chest supported.

Barbell curl
8 reps 50 kilo
8 reps 54 kilo
8 reps 54 kilo
8 reps 59 kilo
8 reps 59 kilo
- 1,5 min. pause. Første sæt med barbell ved en fejl, resten med ez-bar.

Standing calf raises
10 reps klods 150
10 reps klods 150
10 reps klods 150
10 reps klods 150
10 reps klods 150
- 1 min. pause.

Front squat
5 reps 130 kilo
5 reps 130 kilo
5 reps 130 kilo
4 reps 130 kilo - røg ud af armene.
5 reps 130 kilo
5 reps 130 kilo
- 1,5 min. pause.

Leg press
10 reps 463 kilo
10 reps 463 kilo
10 reps 463 kilo
10 reps 463 kilo
- 1 min. pause.

Lying leg curl
6 reps klods 20 + 1
6 reps klods 20 + 1
6 reps klods 20 + 1
6 reps klods 20 + 1
6 reps klods 20 + 1
6 reps klods 20 + 1
- 1 min. pause. Excentrisk. Ét ben.

Barbell incline press
12 reps 90 kilo
12 reps 90 kilo
12 reps 90 kilo
10 reps 90 kilo
- 1,5 min. pause.

Dumbell bench press
8 reps 57 kilo
8 reps 54 kilo
8 reps 48 kilo
8 reps 48 kilo
- 1 min. pause.

Cable flyes
10 reps klods 35
10 reps klods 35
9 reps klods 35
- 30 sek. pause.

Dips
10 reps BW + 41 kilo
10 reps BW + 41 kilo
10 reps BW + 41 kilo
10 reps BW + 41 kilo
- 1 min. pause.

French press ez-bar
8 reps 57 kilo
8 reps 57 kilo
8 reps 57 kilo
8 reps 57 kilo
- 1 min. pause.

Push press
4 reps 110 kilo
4 reps 110 kilo
4 reps 110 kilo
4 reps 110 kilo
4 reps 110 kilo
- 1,5 min. pause.

Military press ------- Dumbell lateral raise
10 reps 60 kilo ----- 8 reps 18 kilo
10 reps 60 kilo ----- 8 reps 18 kilo
10 reps 60 kilo ----- 8 reps 18 kilo
10 reps 60 kilo ----- 8 reps 18 kilo
- 1 min. pause.

WG pulldown
10 reps klods 105
10 reps klods 110
10 reps klods 115
10 reps klods 115
- 1 min. pause.

Barbell BOR
12 reps 100 kilo
12 reps 100 kilo
12 reps 100 kilo
12 reps 100 kilo
- 1,5 min. pause. JF style.

Deadlift
8 reps 190 kilo
8 reps 190 kilo
8 reps 190 kilo
10 reps 200 kilo
- 2 min. pause.

Dumbell rear lateral raise
8 reps 22 kilo
8 reps 22 kilo
8 reps 22 kilo
8 reps 22 kilo
- 1 min. pause.

Ez-bar curl
12 reps 45 kilo
12 reps 45 kilo
12 reps 45 kilo
12 reps 45 kilo
12 reps 45 kilo
- 1 min. pause.

Flot push press

minihebs skrev:Flot push press

Tak, min flotte unge herre Du er dog den stærkeste af os to.

Squat
8 reps 155 kilo
8 reps 155 kilo
8 reps 155 kilo
8 reps 155 kilo
- 1,5 min. pause.

Leg press
6 reps 463 kilo
6 reps 463 kilo
6 reps 463 kilo
6 reps 463 kilo
- 1,5 min. pause. 5 sek. excentrisk.

One legged leg curl
10 reps klods 20
10 reps klods 20
10 reps klods 20
10 reps klods 20
10 reps klods 20
10 reps klods 20
- 1 min. pause.

Dumbell incline press
8 reps 52 kilo
8 reps 52 kilo
8 reps 52 kilo
8 reps 52 kilo
8 reps 52 kilo
8 reps 52 kilo
- 1,5 min. pause.

Dumbell decline press
10 reps 59 kilo
10 reps 59 kilo
7 reps 59 kilo
- 1 min. pause.

Dumbell incline flyes
12 reps 24 kilo
12 reps 28 kilo
12 reps 28 kilo
- 45 sek. pause.

Triceps OH ext. ----- Rope pushdown
8 reps 50 kilo ------- 10 reps klods 40
8 reps 50 kilo ------- 10 reps klods 40
8 reps 45 kilo ------- 10 reps klods 30
8 reps 41 kilo ------- 10 reps klods 20
- 1 min. pause.

Rotator cuff
15 reps 4 kilo
15 reps 4 kilo
15 reps 4 kilo
- 1 min. pause.

Har du trænet i Vejle ?

Bambay skrev:Har du trænet i Vejle ?

Ikke fast, jeg har kun været på besøg enkelte gange.

Human skrev:

Bambay skrev:Har du trænet i Vejle ?

Ikke fast, jeg har kun været på besøg enkelte gange.

I see

Push press
6 reps 100 kilo
6 reps 100 kilo
6 reps 100 kilo
6 reps 100 kilo
- 1,5 min. pause.

Smith shoulder press
12 reps 35 kilo
12 reps 35 kilo
12 reps 35 kilo
12 reps 35 kilo
- 1 min. pause. Stangen er ikke medregnet.

Dumbell upright row
8 reps 30 kilo
8 reps 30 kilo
8 reps 30 kilo
8 reps 30 kilo
- 45 sek. pause.

Chins
10 reps BW
10 reps BW
10 reps BW
10 reps BW
-1,5 min. pause.

Seated row
8 reps klods 90
8 reps klods 100
8 reps klods 100
8 reps klods 100
- 1 min. pause.

Rack pulls
5 reps 240 kilo
6 reps 220 kilo
6 reps 220 kilo
6 reps 220 kilo
- 2 min. pause. Under knæ.

Rear lateral machine
12 reps klods 75
12 reps klods 75
12 reps klods 75
12 reps klods 75
- 45 sek. pause.

Dumbell alternate curl
6 reps 24 kilo
6 reps 24 kilo
6 reps 24 kilo
6 reps 24 kilo
- 1 min. pause.

Calf raises
10 reps klods 120
10 reps klods 120
10 reps klods 120
10 reps klods 120
10 reps klods 120
- 1 min. pause. 3 sek. excentrisk.

Front squat
3 reps 140 kilo
3 reps 140 kilo
3 reps 140 kilo
3 reps 140 kilo
3 reps 140 kilo
3 reps 140 kilo
- 2 min. pause.

Walking lunges
10 reps 62 kilo
10 reps 62 kilo
10 reps 62 kilo
10 reps 62 kilo
- 1 min. pause. 10 reps hvert ben.

Lying leg curl
6 reps klods 25
6 reps klods 25
6 reps klods 25
6 reps klods 25
6 reps klods 25
6 reps klods 25
- 1 min. pause. Ét ben excentrisk.

Barbell bench press
6 reps 140 kilo
6 reps 140 kilo
6 reps 140 kilo
6 reps 140 kilo
6 reps 140 kilo --- > 2 sidste reps forced.
- 1,5 min. pause.

Dumbell bench press
8 reps 57 kilo
8 reps 57 kilo
8 reps 57 kilo
8 reps 57 kilo ---> 3 sidste reps forced.
- 1 min. pause.

Dips
6 reps BW + 48 kilo
6 reps BW + 48 kilo
6 reps BW + 48 kilo
6 reps BW + 48 kilo
- 1,5 min. pause.

Cable flyes
15 reps klods 30
15 reps klods 30
15 reps klods 30
- 30 sek. pause.

French press ez-bar
8 reps 57 kilo
8 reps 57 kilo
8 reps 57 kilo
8 reps 57 kilo
8 reps 57 kilo
- 1 min. pause.

Push press
4 reps 110 kilo
4 reps 110 kilo
4 reps 110 kilo
4 reps 110 kilo
4 reps 110 kilo
- 1,5 min. pause.

Dumbell shoulder press ----- Dumbell lateral raise
10 reps 30 kilo --------- 8 reps 18 kilo
10 reps 30 kilo --------- 8 reps 18 kilo
10 reps 30 kilo --------- 8 reps 18 kilo
10 reps 30 kilo --------- 8 reps 18 kilo
- 1 min. pause.

WG pulldown
10 reps klods 110
10 reps klods 110
10 reps klods 110
10 reps klods 110
- 1 min. pause.

One arm dumbell row
10 reps 59 kilo
10 reps 59 kilo
10 reps 59 kilo
10 reps 59 kilo
- 1,5 min. pause.

Deadlift
6 reps 210 kilo
4 reps 210 kilo --- > Skulle en tur på det lille hus.
6 reps 210 kilo
6 reps 210 kilo
- 2-3 min. pause. Skulle have været 2 min. hele vejen igennem.

Dumbell rear lateral raise
8 reps 22 kilo
8 reps 22 kilo
8 reps 22 kilo
8 reps 22 kilo
- 1 min. pause.

Ez-bar curl
12 reps 45 kilo
12 reps 45 kilo
12 reps 45 kilo
12 reps 45 kilo
12 reps 45 kilo
- 1 min. pause.

Seated calf raises
12 reps 60 kilo
12 reps 60 kilo
12 reps 60 kilo
12 reps 60 kilo
12 reps 60 kilo
- 1 min. pause. 2 sek. hold i toppen.

Squat
6 reps 165 kilo
6 reps 165 kilo
6 reps 165 kilo
6 reps 165 kilo
- 1,5 min. pause.

Leg press
8 reps 393 kilo
8 reps 393 kilo
8 reps 393 kilo
8 reps 393 kilo
8 reps 393 kilo
- 1,5 min. pause. 5 sek. excentrisk.

One legged lying leg curl
10 reps klods 20
10 reps klods 20
10 reps klods 20
10 reps klods 20
10 reps klods 20
10 reps klods 20
- 1 min. pause. Ét ben.

Dumbell incline bench press
8 reps 54 kilo
8 reps 54 kilo
8 reps 54 kilo
8 reps 54 kilo
- 1,5 min. pause.

Dumbell decline bench press
10 reps 59 kilo
10 reps 59 kilo
9 reps 59 kilo
9 reps 59 kilo
- 1 min. pause.

Dumbell incline flyes
15 reps 26 kilo
15 reps 26 kilo
15 reps 26 kilo
- 45 sek. pause.

Triceps OH extension ez-bar
8 reps 41 kilo
8 reps 41 kilo
8 reps 41 kilo
8 reps 41 kilo
- 1 min. pause.

Rope pushdown
10 reps klods 20
10 reps klods 30
10 reps klods 30
10 reps klods 30
10 reps klods 30
- 1 min. pause.

Rotator cuff
15 reps 4 kilo
15 reps 4 kilo
15 reps 4 kilo
- 1 min. pause.

Barbell bench press
6 reps 135 kilo
6 reps 135 kilo
6 reps 135 kilo
6 reps 140 kilo
6 reps 145 kilo
- 2 min. pause.

Dumbell incline bench press
12 reps 50 kilo
12 reps 50 kilo
12 reps 45 kilo
12 reps 45 kilo
12 reps 45 kilo
- 1 min. pause.

Dumbell bench press
8 reps 52 kilo
8 reps 52 kilo
8 reps 52 kilo
8 reps 52 kilo
- 1 min. pause.

Deadlift
6 reps 210 kilo
6 reps 210 kilo
6 reps 210 kilo
6 reps 215 kilo
- 2 min. pause.

Chins
10 reps BW
10 reps BW
10 reps BW
10 reps BW
- 1 min. pause.

Seated row
6 reps ?
6 reps ?
6 reps ?
6 reps ?
- 1 min. pause. Skulle have været 2 min.

T-bar row
8 reps 80 kilo
8 reps 80 kilo
8 reps 80 kilo
8 reps 80 kilo
- 1 min. pause.

Ez-bar curl
6 reps 57 kilo
6 reps 57 kilo
6 reps 57 kilo
6 reps 57 kilo
6 reps 57 kilo
- 1 min. pause.

Cable curl
10 reps klods ?
10 reps klods ?
10 reps klods ?
10 reps klods ?
10 reps klods ?
- 1 min. pause.

Front squat
Udeladt.

Squat
Udeladt.

Leg press
Udeladt.

Dumbell shoulder press
8 reps 32 kilo
8 reps 32 kilo
8 reps 32 kilo
8 reps 32 kilo
- 1,5 min. pause.

Dumbell lateral raise
12 reps 14 kilo
12 reps 14 kilo
12 reps 14 kilo
12 reps 14 kilo
- 1 min. pause.

Dumbell rear lateral raise
15 reps 14 kilo
15 reps 14 kilo
15 reps 14 kilo
- 1 min. pause.

CG bench press
8 reps 100 kilo
8 reps 100 kilo
8 reps 100 kilo
8 reps 100 kilo
- 1,5 min. pause.

Cable pushdown
10 reps klods 45
10 reps klods 45
10 reps klods 45
- 1 min. pause.

Masser af øvelser udeladt og meget lette kilo, pga. en tur til kiropraktor inden længe.

Barbell bench press
6 reps 135 kilo
6 reps 135 kilo
6 reps 140 kilo
6 reps 145 kilo
6 reps 145 kilo
- 2 min. pause.

Dumbell incline bench press
12 reps ?
12 reps ?
12 reps ?
12 reps ?
12 reps ?
- 1 min. pause.

Dumbell bench press
8 reps 50 kilo
8 reps 50 kilo
8 reps 50 kilo
8 reps 50 kilo
- 1 min. pause.

Deadlift
Udeladt.


Chins
10 reps BW
10 reps BW
10 reps BW
10 reps BW
- 1 min. pause.

Seated row
6 reps klods 90
6 reps klods 100
6 reps klods 110
6 reps klods 110
- 2 min. pause.

T-bar row
Udeladt.

Ez-bar curl
6 reps 59 kilo
6 reps 59 kilo
6 reps 59 kilo
6 reps 59 kilo
6 reps 59 kilo
- 1 min. pause.

Cable curl
10 reps klods 70
10 reps klods 70
10 reps klods 70
10 reps klods 70
10 reps klods 70
- 1 min. pause.

Leg press
20 reps 313 kilo
20 reps 313 kilo
- 1 min. pause.

Dumbell shoulder press
8 reps 32 kilo
8 reps 32 kilo
8 reps 32 kilo
8 reps 32 kilo
- 1,5 min. pause.

Dumbell lateral raise
12 reps 14 kilo
12 reps 15 kilo
12 reps 18 kilo
12 reps 20 kilo
- 1 min. pause.

Dumbell rear lateral raise
15 reps 18 kilo
15 reps 18 kilo
15 reps 18 kilo
- 1 min. pause.

Dips
8 reps BW + 45 kilo
8 reps BW + 45 kilo
8 reps BW + 45 kilo
8 reps BW + 45 kilo
- 1,5 min. pause.

One arm cable pushdown
10 reps klods 35
10 reps klods 35
10 reps klods 45
10 reps klods 45
- 1 min. pause.

Rotator cuff
20 reps 4 kilo
20 reps 4 kilo
20 reps 4 kilo
20 reps 4 kilo
- 1 min. pause.

Barbell incline bench press
10 reps 90 kilo
10 reps 90 kilo
10 reps 90 kilo
10 reps 95 kilo
10 reps 95 kilo
- 1,5 min. pause.

Barbell bench press
6 reps 125 kilo
6 reps 125 kilo
6 reps 125 kilo
6 reps 125 kilo
- 1 min. pause. 1 sek. pause på bryst.

Dumbell incline flyes
12 reps 28 kilo
12 reps 28 kilo
12 reps 28 kilo
12 reps 28 kilo
- 45 sek. pause.

Body drops
10 reps BW
10 reps BW
10 reps BW
10 reps BW
- 1,5 min. pause.

RU deadlift
Udeladt.

Dumbell alternate curl
6 reps 22 kilo
6 reps 22 kilo
6 reps 24 kilo
6 reps 26 kilo
- 2 min. pause.

Barbell curl
8 reps 50 kilo
8 reps 50 kilo
8 reps 50 kilo
8 reps 50 kilo
8 reps 50 kilo
- 1 min. pause.

Calf raises
12 reps klods 130
12 reps klods 130
12 reps klods 130
12 reps klods 130
12 reps klods 130
12 reps klods 130
- 1 min. pause.

Squat
Udeladt.

Leg press
10 reps 433 kilo
10 reps 463 kilo
10 reps 493 kilo
10 reps 523 kilo
- 1 min. pause.

Leg extensions
10 reps klods 70
10 reps kldos 70
10 reps klods 70
10 reps klods 70
- 1 min. pause. 2 sek. hold i toppen.

Push press
Udeladt.

Dumbell upright row
15 reps 26 kilo
15 reps 26 kilo
15 reps 26 kilo
- 1 min. pause.

CG BP
8 reps 110 kilo
8 reps 120 kilo
8 reps 130 kilo
8 reps 130 kilo
- 1,5 min. pause.

Rope pushdown
10 reps klods 40
10 reps klods 40
10 reps klods 40
- 1 min. pause.

Seated calf raises
10 reps 80 kilo
10 reps 80 kilo
10 reps 80 kilo
10 reps 80 kilo
10 reps 80 kilo
- 1 min. pause.

Decline ab crunch
10 reps 18 kilo
10 reps 18 kilo
10 reps 18 kilo
10 reps 18 kilo
10 reps 18 kilo
- 1 min. pause.

Squat
6 reps 120 kilo
6 reps 120 kilo
6 reps 120 kilo
6 reps 120 kilo
6 reps 120 kilo
- 2 min. pause. Ryggen skånes.

Leg press
10 reps 473 kilo
10 reps 473 kilo
10 reps 473 kilo
10 reps 473 kilo
- 1,5 min. pause.

Leg extensions
15 reps klods 70
15 reps klods 90
15 reps klods 90
- 1 min. pause.

Lying leg curl
6 reps klods ?
6 reps klods ?
6 reps klods ?
6 reps klods ?
- 1,5 min. pause.

SL DL
10 reps 100 kilo
10 reps 100 kilo
10 reps 100 kilo
10 reps 100 kilo
- 1,5 min. pause. Ryggen skånes.

Calf raises
12 reps klods 140
12 reps klods 140
12 reps klods 140
12 reps klods 140
12 reps klods 140
12 reps klods 140
- 1 min. pause.

Rotator cuff
15 reps 4 kilo
15 reps 4 kilo
15 reps 4 kilo
- 1 min. pause.

Cardio
10 min. cykel.

Barbell bench press
5 reps 145 kilo
5 reps 145 kilo
5 reps 145 kilo
5 reps 145 kilo
- 2 min. pause.

Dumbell incline bench press
10 reps 45 kilo
10 reps 45 kilo
10 reps 45 kilo
10 reps 45 kilo
- 1,5 min. pause.

Dumbell incline flyes
12 reps 30 kilo
12 reps 30 kilo
12 reps 30 kilo
- 1 min. pause.

Deadlift
6 reps 120 kilo
6 reps 120 kilo
6 reps 140 kilo
6 reps 140 kilo
- 2 min. pause. Ryggen skånes.

Pullups
8 reps BW + 2,5 kilo
8 reps BW + 5 kilo
8 reps BW + 10 kilo
8 reps BW + 10 kilo
- 2 min. pause.

Seated row
10 reps klods 100
10 reps klods 100
10 reps klods 100
10 reps klods 100
- 1 min. pause.

One arm dumbell row
6 reps 50 kilo
6 reps 50 kilo
6 reps 50 kilo
6 reps 50 kilo
- 1 min. pause. Ryggen skånes.

Noget sidehalløj til mave
8 reps 18 kilo
8 reps 20 kilo
8 reps 26 kilo
8 reps 30 kilo
- 1 min. pause.

Cardio
10 min. cykel

Hvordan er formen for tiden?

Det der med at strukturere sine pauser kan være et ret stort hit har jeg fundet ud af. Det kan minimere træningstiden betragteligt

8800 skrev:Hvordan er formen for tiden?

Det der med at strukturere sine pauser kan være et ret stort hit har jeg fundet ud af. Det kan minimere træningstiden betragteligt

Bulket, men jeg er startet på diæt.

Jeg mener min vejleder sagde, at der var undersøgelser der viste, at pauser under 2 min. giver mest hypertrofi, men ved rigtig tunge sæt kan det selvfølgelig være svært at overholde, derfor har jeg nogle gange 3 min. pause når jeg kører heavy.