Jonas`Logbog

D. 16-01-11

Bænk pres
65Kg x 6 Reps
65Kg x 5 Reps Skulderen har fået det meget bedre.
65Kg x 5 Reps

Incline dumbbell press
25Kg x 6 Reps
25Kg x 6 Reps
25Kg x 5 Reps

Seated barbell front presses
40Kg x 7 Reps
40Kg x 7 Reps
40Kg x 7 Reps

Lateral Raise
9Kg x 6 Reps
9Kg x 6 Reps
9Kg x 6 Reps

Dips
10 Reps
9 Reps
7 Reps

Close Grip Bench
45Kg x 7 Reps
45Kg x 7 Reps
45Kg x 7 Reps

Lying Leg Raise
BW x 20 Reps
BW x 20 Reps
BW x 20 Reps
BW x 20 Reps
BW x 20 Reps

D. 17-01-10

Squat
80Kg x 5 Reps
80Kg x 5 Reps
80Kg x 3 Reps

Dødløft
100Kg x 6 Reps
100Kg x 6 Reps
100Kg x 5 Reps

Pull Ups
BW x 2 Reps
BW x 2 Reps
BW x 2 Reps

Pull Down
62.5Kg x 7 Reps
62.5Kg x 6 Reps
62.5Kg x 6 Reps

Bend Over Rows
55Kg x 5 Reps PR!
55Kg x 5 Reps
55Kg x 5 Reps

Dumbbell Biceps Curl
14Kg x 4 Reps
14Kg x 3 Reps
14Kg x 3 Reps

Hammer Curl
12.5Kg x 6 Reps
12.5Kg x 5 Reps
12.5Kg x 5 Reps

Barbell Shrugs
85Kg x 6 Reps
85Kg x 6 Reps
85Kg x 6 Reps
85Kg x 5 Reps
85Kg x 5 Reps

D. 18-01-11

Bænk pres
65Kg x 6 Reps
65Kg x 6 Reps
65Kg x 5 Reps

Incline dumbbell press
25Kg x 7 Reps
25Kg x 7 Reps
25Kg x 7Reps

Seated barbell front presses
42.5Kg x 5 Reps PR!
42.5Kg x 5 Reps
42.5Kg x 5 Reps

Lateral Raise
9Kg x 7 Reps
9Kg x 7 Reps
9Kg x 6 Reps

Dips
10 Reps
9 Reps
7 Reps

Close Grip Bench
47.5Kg x 5 Reps PR!
47.5Kg x 5 Reps
47.5Kg x 4 Reps

Lying Leg Raise
BW x 20 Reps
BW x 20 Reps
BW x 20 Reps
BW x 20 Reps
BW x 20 Reps

Stærke træninger og tillykke med de to pr,

Hvad har der været galt med din skulder ?:S

madsbach88 skrev:Stærke træninger og tillykke med de to pr,
Hvad har der været galt med din skulder ?:S

mange tak

jeg havde ikke styr på teknikken, i min bænk pres, og lå derfor med armene i 90grader ud fra kroppen, hvilket lagde stor pres, på min skulder. det er blevet fixet nu.

D. 03-02-11

Squat
80Kg x 7 Reps
80Kg x 6 Reps
80Kg x 6 Reps

Dødløft
102.5Kg x 7 Reps
102.5Kg x 7 Reps
102.5Kg x 7 Reps

Pull Up
BW x 3 Reps
BW x 2 Reps
BW x 2 Reps

Pull Down
67.5Kg x 5 Reps PR!
67.5Kg x 5 Reps
67.5Kg x 5 Reps

Bend Over Rows
57.5Kg x 5 RepsPR!
57.5Kg x 5 Reps
57.5Kg x 5 Reps

Biceps Dumbbell Curl
14Kg x 4 Reps
14Kg x 4 Reps
14Kg x 4 Reps

Hammer Curl
14Kg x 3 Reps
14Kg x 3 Reps
14Kg x 3 Reps

Barbell Shrugs (over - under grip)
85Kg x 7 Reps
85Kg x 7 Reps
85Kg x 7 Reps
85Kg x 7 Reps
85Kg x 7 Reps

JPeet skrev:
madsbach88 skrev:Stærke træninger og tillykke med de to pr,
Hvad har der været galt med din skulder ?:S

mange tak

jeg havde ikke styr på teknikken, i min bænk pres, og lå derfor med armene i 90grader ud fra kroppen, hvilket lagde stor pres, på min skulder. det er blevet fixet nu.

Det lækkert at det er klaret, og igen, tillykke med to nye pr :dope:

D. 04-02-11

Bænk pres
67.5Kg x 5 Reps PR!
67.5Kg x 4 Reps
67.5Kg x 4 Reps

Incline dumbbell press
26Kg x 7 Reps PR!
26Kg x 6 Reps
26Kg x 7Reps

Seated barbell front presses
45Kg x 5 Reps PR!
45Kg x 5 Reps
45Kg x 5 Reps

Lateral Raise
9Kg x 9 Reps
9Kg x 8 Reps
9Kg x 8 Reps

Dips
BW+5Kg x 6 Reps
BW+5Kg x 6 Reps
BW+5Kg x 6 Reps

Close Grip Bench
50Kg x 6 Reps PR!
50Kg x 5 Reps
50Kg x 5 Reps

D. 07-02-11

Squat
80Kg x 7 Reps
80Kg x 7 Reps
80Kg x 7 Reps

Dødløft
105Kg x 5 Reps PR! tror der var til mere i først sæt, men skal passe lidt på, så min teknik kan følge med
105Kg x 5 Reps
105Kg x 5 Reps

Pull Up
BW x 3 Reps
BW x 2 Reps
BW x 2 Reps

Pull Down
67.5Kg x 5 Reps
67.5Kg x 5 Reps
67.5Kg x 5 Reps

Bend Over Rows
57.5Kg x 6 Reps
57.5Kg x 6 Reps
57.5Kg x 6 Reps

Biceps Dumbbell Curl
14Kg x 5 Reps
14Kg x 5 Reps
14Kg x 4 Reps

Hammer Curl
14Kg x 4 Reps
14Kg x 4 Reps
14Kg x 3 Reps

Cardio bestående af 1½ times MMA før træning, så den var drøj!

D. 08-02-11

Bænk pres
67.5Kg x 5 Reps
67.5Kg x 5 Reps
67.5Kg x 4 Reps

Incline dumbbell press
26Kg x 7 Reps
26Kg x 7 Reps
26Kg x 7 Reps

Seated barbell front presses
45Kg x 5 Reps
45Kg x 4 Reps
45Kg x 4 Reps

Lateral Raise
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 9 Reps

Dips
BW+5Kg x 6 Reps
BW+5Kg x 6 Reps
BW+5Kg x 6 Reps

Close Grip Bench
50Kg x 6 Reps
50Kg x 5 Reps
50Kg x 5 Reps

dagens træning

bare en smule cardio.

omkring 30min

D. 10-02-11

Squat
82.5Kg x 5 Reps PR! føltes godt, bedre teknik end sidst.
82.5Kg x 4 Reps
82.5Kg x 4 Reps

Dødløft
105Kg x 6 Reps Energien var ikke på det højeste under dødløft, dog fik jeg et par reps mere ind.
105Kg x 6 Reps
105Kg x 6 Reps

Pull Up
BW x 3 Reps
BW x 3 Reps
BW x 2 Reps

Pull Down
67.5Kg x 6 Reps
67.5Kg x 6 Reps
67.5Kg x 6 Reps

Bend Over Rows
60Kg x 4 Reps PR!
60Kg x 4 Reps
60Kg x 4 Reps

Biceps Dumbbell Curl
14Kg x 5 Reps
14Kg x 5 Reps
14Kg x 4 Reps

Hammer Curl
14Kg x 4 Reps
14Kg x 4 Reps
14Kg x 4 Reps

I morgen tager jeg på studietur, og har derfor en uges dekon, hvilket jeg egentlig tror jeg har godt af.

Bænk pres
67.5Kg x 6 Reps
67.5Kg x 5 Reps
67.5Kg x 5 Reps

Incline dumbbell press
27.5Kg x 5 Reps PR!
27.5Kg x 4 Reps
27.5Kg x 4 Reps

Seated barbell front presses
45Kg x 5 Reps
45Kg x 4 Reps
45Kg x 4 Reps

Lateral Raise
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps

Dips
BW+5Kg x 6 Reps
BW+5Kg x 6 Reps
BW+5Kg x 6 Reps

Close Grip Bench
50Kg x 6 Reps
50Kg x 5 Reps
50Kg x 5 Reps

Barbell Shrugs
90Kg x 5 Reps
90Kg x 5 Reps
90Kg x 5 Reps
90Kg x 5 Reps
90Kg x 5 Reps

D 20-02-11

Squat
82.5Kg x 5 Reps
82.5Kg x 5 Reps
82.5Kg x 5 Reps

Dødløft
105Kg x 7 Reps
105Kg x 7 Reps
105Kg x 7 Reps

Pull Up
BW x 3 Reps
BW x 3 Reps
BW x 2 Reps

Pull Down
67.5Kg x 7 Reps
67.5Kg x 7 Reps
67.5Kg x 7 Reps

Bend Over Rows
60Kg x 5 Reps
60Kg x 5 Reps
60Kg x 5 Reps

Biceps Dumbbell Curl
14Kg x 6 Reps
14Kg x 5 Reps
14Kg x 5 Reps

Hammer Curl
14Kg x 4 Reps
14Kg x 4 Reps
14Kg x 4 Reps

D. 21-02-11

Bænk pres
67.5Kg x 6 Reps
67.5Kg x 6 Reps
67.5Kg x 5 Reps

Incline dumbbell press
27.5Kg x 5 Reps
27.5Kg x 5 Reps
27.5Kg x 4 Reps

Seated barbell front presses
45Kg x 6 Reps
45Kg x 4 Reps
45Kg x 4 Reps

Lateral Raise
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps

Dips
BW+5Kg x 7 Reps
BW+5Kg x 5 Reps
BW+5Kg x 5 Reps

Close Grip Bench
50Kg x 6 Reps
50Kg x 5 Reps
50Kg x 5 Reps

D 23-02-11

Squat
82.5Kg x 7 Reps
82.5Kg x 5 Reps
82.5Kg x 5 Reps

Dødløft
107.5Kg x 5 Reps PR!
107.5Kg x 5 Reps
107.5Kg x 5 Reps

Pull Up
BW x 3 Reps
BW x 3 Reps
BW x 2 Reps

Pull Down
70Kg x 5 Reps PR!
70Kg x 5 Reps
70Kg x 5 Reps

Bend Over Rows
60Kg x 6 Reps
60Kg x 6 Reps
60Kg x 6 Reps

Biceps Dumbbell Curl
14Kg x 7 Reps
14Kg x 6 Reps
14Kg x 6 Reps

Hammer Curl
14Kg x 5 Reps
14Kg x 4 Reps
14Kg x 4 Reps

Bænk pres
67.5Kg x 6 Reps
67.5Kg x 6 Reps
67.5Kg x 5 Reps

Incline dumbbell press
27.5Kg x 5 Reps
27.5Kg x 5 Reps
27.5Kg x 4 Reps

Seated barbell front presses
45Kg x 7 Reps
45Kg x 6 Reps
45Kg x 6 Reps

Lateral Raise
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps

Dips
BW+5Kg x 7 Reps
BW+5Kg x 5 Reps
BW+5Kg x 5 Reps

Close Grip Bench
50Kg x 6 Reps
50Kg x 5 Reps
50Kg x 5 Reps

Squat
82.5Kg x 7 Reps
82.5Kg x 6 Reps
82.5Kg x 6 Reps

Dødløft
107.5Kg x 6 Reps
107.5Kg x 6 Reps
107.5Kg x 5 Reps

Pull Up
BW x 3 Reps
BW x 3 Reps
BW x 3 Reps

Pull Down
70Kg x 6 Reps
70Kg x 6 Reps
70Kg x 6 Reps

Bend Over Rows
60Kg x 7 Reps
60Kg x 6 Reps
60Kg x 6 Reps

Biceps Dumbbell Curl
14Kg x 7 Reps
14Kg x 7 Reps
14Kg x 7 Reps

Hammer Curl
14Kg x 5 Reps
14Kg x 5 Reps
14Kg x 4 Reps

Bænk pres
67.5Kg x 6 Reps
67.5Kg x 6 Reps
67.5Kg x 5 Reps

Incline dumbbell press
27.5Kg x 5 Reps
27.5Kg x 5 Reps
27.5Kg x 4 Reps

Seated barbell front presses
45Kg x 7 Reps
45Kg x 7 Reps
45Kg x 6 Reps

Lateral Raise
10Kg x 8 Reps PR!
10Kg x 6 Reps
10Kg x 6 Reps

Dips
BW+5Kg x 8 Reps
BW+5Kg x 6 Reps
BW+5Kg x 5 Reps

Close Grip Bench
50Kg x 6 Reps
50Kg x 5 Reps
50Kg x 5 Reps

Squat
82.5Kg x 7 Reps
82.5Kg x 7 Reps
82.5Kg x 7 Reps

Dødløft
110Kg x 5 Reps PR!
110Kg x 5 Reps
110Kg x 4 Reps

Pull Up
BW x 3 Reps
BW x 3 Reps
BW x 3 Reps

Pull Down
70Kg x 7 Reps
70Kg x 7 Reps
70Kg x 6 Reps

Bend Over Rows
60Kg x 7 Reps
60Kg x 7 Reps
60Kg x 7 Reps

Biceps Dumbbell Curl
15Kg x 4 Reps PR!
15Kg x 4 Reps
15Kg x 4 Reps

Hammer Curl
14Kg x 5 Reps
14Kg x 5 Reps
14Kg x 5 Reps

Bænk pres
67.5Kg x 6 Reps
67.5Kg x 6 Reps
67.5Kg x 5 Reps

Incline dumbbell press
27.5Kg x 5 Reps
27.5Kg x 5 Reps
27.5Kg x 5 Reps

Seated barbell front presses
47.5Kg x 5 Reps PR!
47.5Kg x 5 Reps
47.5Kg x 5 Reps

Lateral Raise
10Kg x 8 Reps PR!
10Kg x 7 Reps
10Kg x 7 Reps

Dips
BW+5Kg x 8 Reps
BW+5Kg x 7 Reps
BW+5Kg x 6 Reps

Close Grip Bench
50Kg x 6 Reps
50Kg x 5 Reps
50Kg x 5 Reps

Dagens cardio, bestående af 1½ times mma træning

Squat
85Kg x 5 Reps PR!
85Kg x 5 Reps
85Kg x 4 Reps

Dødløft
110Kg x 5 Reps
110Kg x 5 Reps
110Kg x 4 Reps

Pull Up
BW x 3 Reps
BW x 3 Reps
BW x 3 Reps

Pull Down
70Kg x 7 Reps
70Kg x 7 Reps
70Kg x 7 Reps

Bend Over Rows
60Kg x 7 Reps
60Kg x 7 Reps
60Kg x 7 Reps

Biceps Dumbbell Curl
15Kg x 5 Reps
15Kg x 4 Reps
15Kg x 4 Reps

Hammer Curl
14Kg x 6 Reps
14Kg x 5 Reps
14Kg x 5 Reps

Starter på Doug hepburn fra i morgen af

Dødløft
112.5Kg x 1 Rep
112.5Kg x 1 Rep
112.5Kg x 1 Rep
112.5Kg x 1 Rep
112.5Kg x 1 Rep
112.5Kg x 1 Rep
112.5Kg x 1 Rep
112.5Kg x 1 Rep

102.5Kg x 5 Reps
102.5Kg x 5 Reps
102.5Kg x 5 Reps
102.5Kg x 5 Reps
102.5Kg x 5 Reps

Pull Down
70Kg x 8 Reps
70Kg x 8 Reps
70Kg x 8 Reps

Bend Over
57.5Kg x 8 Reps
57.5Kg x 8 Reps
60Kg x 8 Reps

Barbell Curls
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps

Bænk Pres
72.5Kg x 1 Rep
72.5Kg x 1 Rep
72.5Kg x 1 Rep
72.5Kg x 1 Rep
72.5Kg x 1 Rep
72.5Kg x 1 Rep
72.5Kg x 1 Rep
72.5Kg x 1 Rep

62.5Kg x 5 Reps
62.5Kg x 5 Reps
62.5Kg x 5 Reps
62.5Kg x 5 Reps
62.5Kg x 5 Reps

Incline Dumbbell
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps

Dips
Body Weight +5 x 8 Reps
Body Weight +5 x 8 Reps
Body Weight +5 x 8 Reps

Barbell Shrugs
100Kg x 5 Reps
100Kg x 5 Reps
100Kg x 5 Reps
100Kg x 5 Reps
100Kg x 5 Reps

Mave
Body Weight +5 x 8 Reps
Body Weight +5 x 8 Reps
Body Weight +5 x 8 Reps

Squat
90Kg x 1 Rep
90Kg x 1 Rep
90Kg x 1 Rep
90Kg x 1 Rep
90Kg x 1 Rep
90Kg x 1 Rep
90Kg x 1 Rep
90Kg x 1 Rep

82.5Kg x 5 Reps
82.5Kg x 5 Reps
82.5Kg x 5 Reps
82.5Kg x 5 Reps
82.5Kg x 5 Reps

Stiff Legged Deadlifts
30Kg x 8 Reps
30Kg x 8 Reps første gang jeg kører øvelsen nogensinde, så skal lige ind i den.
30Kg x 8 Reps

Ben Pres
140Kg x 8 Reps
160Kg x 8 Reps
170Kg x 15 Reps :king:

hellere få noget mere på næste gang.

Calves Raises
45Kg x 8 Reps
45Kg x 8 Reps tror sko ville hjælpe på det.
45Kg x 8 Reps

Bicep Dumbbell Curls
15Kg x 8 Reps
15Kg x 8 Reps
15Kg x 8 Reps

Hammer Curls
14Kg x 8 Reps
14Kg x 8 Reps tror jeg bliver på denne vægt næste gang også.
14Kg x 8 Reps

Military Pres
45Kg x 1 Rep
45Kg x 1 Rep
45Kg x 1 Rep
45Kg x 1 Rep
45Kg x 1 Rep
45Kg x 1 Rep
45Kg x 1 Rep
45Kg x 1 Rep

40Kg x 5 Reps
40Kg x 5 Reps
40Kg x 5 Reps
40Kg x 5 Reps
40Kg x 5 Reps

Lateral Raise
10Kg x 8 Reps
10Kg x 8 Reps
10Kg x 8 Reps

Dumbbell Shoulder Press
14Kg x 8 Reps
15Kg x 8 Reps
16Kg x 8 Reps

Close Grip Bench
45Kg x 8 Reps
45Kg x 8 Reps
45Kg x 10 Reps

Fransk Pres (minus stang)
15Kg x 8 Reps
15Kg x 8 Reps
15Kg x 8 Reps

Barbell Shrugs
100Kg x 8 Reps
100Kg x 8 Reps
100Kg x 8 Reps falder i kilo, næste gang og skifter til dumbbells.
100Kg x 8 Reps
100Kg x 8 Reps

Mave
Body Weight +5Kg x 12 Reps
Body Weight +5Kg x 12 Reps
Body Weight +5Kg x 12 Reps

Dødløft
117.5Kg x 1 Rep
117.5Kg x 1 Rep
117.5Kg x 1 Rep
117.5Kg x 1 Rep
117.5Kg x 1 Rep
117.5Kg x 1 Rep
117.5Kg x 1 Rep
117.5Kg x 1 Rep

107.5Kg x 5 Reps
107.5Kg x 5 Reps
107.5Kg x 5 Reps
107.5Kg x 5 Reps
107.5Kg x 5 Reps

Pull Down
72.5Kg x 8 Reps PR!
72.5Kg x 8 Reps
72.5Kg x 8 Reps

Bend Over Rows
60Kg x 8 Reps
60Kg x 8 Reps
60Kg x 8 Reps

Barbell Curls
27.5Kg x 8 Reps
27.5Kg x 8 Reps
27.5Kg x 7 Reps

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