Led log

I går trænede jeg skulder/arme på Amager. Højdepunkter:

- DB Skulderpres op til en 6'er på 34 kg efterfulgt af laterals
- En masse hammers med 18-22 kg, og 3 sæt EZ bar curl med 39 kg
- En masse skull crushers efterfulgt af pushdowns

Det var OK. Jeg svedte meget.

I dag er off, i morgen træner jeg bryst/ryg og fredag drikker jeg mig pisse stiv. Og dødløfter nok også 155. Nok før jeg drikker mig stiv.

Chest 'n back
Jeg var ikke så stærk i dag.

BB bench press
x @ 60 kg
x @ 80 kg
3 @ 100 kg
3 @ 110 kg
1+1 @ 120 kg - 1 forced hm
5 @ 100 kg
9 @ 80 kg - stop på brystet

Cable flies supersetted pushups (på knoerne, yo!)
15 @ 15 kg --> 15 @ BW
12 @ 15 kg --> 15 @ BW
12 @ 12,5 kg --> 15 @ BW
12 @ 12,5 kg --> 12 @ BW

Pullups
8 @ BW - Proneret
8 @ BW+10 kg
11 @ BW+10 kg
8 @ BW+10 kg
8 @ BW+10 kg
8 @ BW+10 kg - Hammer-grip herfra
8 @ BW
7 @ BW

Bent over rows (m. overhåndsgreb)
x @ stang
x @ 60 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg

Shrugs --> supersetted cable rear delt
x @ 80 kg
15 @ 120 kg --> 12 @ 10 kg
10 @ 130 kg --> 12 @ 10 kg
10 @ 120 kg --> 12 @ 10 kg

Ben

Deadlifts
x @ stang
x @ 60 kg
x @ 100 kg
3 @ 130 kg
3 @ 157,5 kg
2 @ 157,5 kg
2 @ 157,5 kg
2 @ 157,5 kg
1 @ 157,5 kg
- Har brug for deload

"Speed" squat
x @ stang
x @ 60 kg
3 @ 110 kg
3 @ 110 kg
3 @ 110 kg
3 @ 110 kg
3 @ 110 kg

+ supportøvelser; cable crunches, calf raises

Upper bodaaaay
Starter snart på PHAT. Så blir jeg stærk og flot. Endnu mere end jeg er nu.

BB bench press
x @ 60 kg
x @ 80 kg
8 @ 100 kg
7 @ 100 kg
6 @ 100 kg
6 @ 100 kg
Supersetted cable pulldowns (a.k.a. den dyre)

Shoulder press supersetted yates rows
3 sæt rows og 4-5 sæt shoulder press

Hammer curls
12 @ 20 kg
8 @ 22 kg
12 @ 20 kg
Supersetted et par sæt laterals

Dips
12 @ BW
12 @ BW+10 kg
10 @ BW+20 kg
8 @ BW+30 kg

Ups fik slettet indlæg

Jeg squattede 1 @ 160 kg og 10 @ 120 kg, sååh.

Upper body
Deload.. zzzZZZZzzzzz

BB bench press supersetted pull-ups
x @ stang
8 @ 70 kg -> 8 @ BW
8 @ 70 kg -> 8 @ BW
8 @ 70 kg -> 8 @ BW
8 @ 70 kg -> 8 @ BW

Yates rows supersetted dips
8 @ 70 kg -> 8 @ BW
8 @ 70 kg -> 8 @ BW
8 @ 70 kg -> 8 @ BW
8 @ 70 kg -> 8 @ BW

DB shoulder press
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg

EZ curls supersetted skull crushers
8 @ stang -> 8 @ stang
8 @ 34 kg -> 8 @ stang
8 @ 34 kg -> 8 @ stang
8 @ 34 kg -> 8 @ stang
8 @ 34 kg -> 8 @ stang

Ben
Deload fra i går.

Squat
x @ stang
x @ 60 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg

Deadlifts
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg

DB lunges
10 @ 14 kg
10 @ 14 kg

+ 5 sæt cable crunches

Jeg har af mærkværdige årsager dødsdoms i mine glutes i dag. Det må være de to sæt lunges..

PHAT day 1: Lower body power day

Squat
x @ stang
x @ 60 kg
5 @ 100 kg
5 @ 130 kg
5 @ 130 kg
5 @ 130 kg

Front squat
10 @ 50 kg
10 @ 50 kg

Leg exstensions
10 @ 90 kg
10 @ 100 kg

Stiff-legged deadlift
- Fra død på gulv.
x @ 60 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg

Leg curls
10 @ 70 kg
10 @ 70 kg

Calve show
3-4 sæt, skodøvelse

Cable crunches
15 @ 35 kg
12 @ 35 kg
8 @ 35 kg
10 @ 30 kg

PHAT day 2: Upper body power day
- Fra i går

Bench press
x @ stang
x @ 60 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg

Dips
10 @ BW
10 @ BW+12 kg
10 @ BW+12 kg

Yates rows
x @ stang
x @ 60 kg
5 @ 100 kg
5 @ 105 kg
5 @ 105 kg
5 @ 105 kg

Pull-ups
10 @ BW
10 @ BW

Closegrip pulldowns
10 @ 80 kg
7 @ 80 kg

DB shoulder press
x @ 16 kg
10 @ 24 kg
10 @ 24 kg
10 @ 24 kg

EZ curls supersetted skullcrushers
10 @ 34 kg --> 10 @ 34 kg
10 @ 34 kg --> 10 @ 34 kg
10 @ 34 kg --> 10 @ 34 kg

PHAT day 3: Back and shoulder hypertrophy day

Deadlift
x @ stang
x @ 60 kg
x @ 100 kg
5 @ 120 kg
5 @ 130 kg
5 @ 130 kg
5 @ 130 kg

Chins (hammer-grip)
12 @ BW
12 @ BW
11 @ BW

Yates rows
x @ stang
x @ 60 kg
12 @ 90 kg
12 @ 90 kg
12 @ 90 kg

Shrugs
10 @ 100 kg
10 @ 110 kg
10 @ 110 kg

Closegrip cable rows
8 @ 45 kg
15 @ 50 kg
15 @ 50 kg

Wide-grip pulldowns
15 @ 60 kg
12 @ 60 kg

DB shoulder press
x @ 16 kg
12 @ 24 kg
12 @ 24 kg
11 @ 24 kg

Upright rows
12 @ 25 kg
12 @ 25 kg
- Skal lige finde ud af, hvad mine skuldre synes om den. Ku' godt finde på at udskifte den med noget bagskulder.

Lateral raises
15 @ 10 kg
15 @ 8 kg
15 @ 8 kg

PHAT day 4: Lower body hypertrophy day

Speed squat
x @ stang
x @ 60 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg

Lunges
12 @ 40 kg
12 @ 40 kg

Bulgarian split squats
15 @ BW
15 @ BW
15 @ BW

Leg exstensions
3 sæt, high-rep. Husker ikke kg

Stiff-legged DB deadlift
12 @ 24 kg. Fungerede ikke. Mine quads var ubrugelige.

Leg curls
4 sæt. Husker ikke kg

Calf raises
15 @ 200 kg
15 @ 200 kg

Cable crunches
12 @ 35 kg
12 @ 35 kg
8 @ 35 kg

PHAT day 5, week 1: Chest and arms hypertrophy day

Bench press, speed
x @ stang
3 @ 70 kg
3 @ 70 kg
3 @ 70 kg
3 @ 70 kg
3 @ 70 kg
3 @ 70 kg

DB low incline bench press
x @ 24 kg
12 @ 36 kg
12 @ 36 kg
9 @ 36 kg

DB flat bench press
11 @ 30 kg
9 @ 30 kg
- muligvis et sæt mere

Cable flies
15 @ 12,5 kg
15 @ 12,5 kg

Hammer curls
x @ 10 kg
12 @ 20 kg
9 @ 20 kg
10 @ 18 kg

Isolation curls
12 @ 12 kg
9 @ 12 kg

Arnold concentration curls
2 sæt á 14 kg

JM press
x @ stang
10 @ 40 kg
6 @ 50 kg
10 @ 40 kg
10 @ 40 kg

Rope pushdowns
x @ 25 kg
12 @ 35 kg
12 @ 30 kg

One-arm pushdowns
15 @ 7,5 kg
18 @ 5 kg

PHAT day 1, week 2: Lower body power day

Squat
x @ stang
x @ 60 kg
5 @ 100 kg
5 @ 132,5 kg
5 @ 132,5 kg
5 @ 132,5 kg

Front squat
10 @ 50 kg
10 @ 50 kg

Leg exstensions
10 @ 70 kg
10 @ 110 kg - stack+10kg håndvægt
10 @ 110 kg

Stiff-legged deadlift
- Fra død på gulv.
x @ 60 kg
8 @ 102,5 kg
8 @ 102,5 kg
8 @ 102,5 kg

Leg curls
10 @ 75 kg
10 @ 75 kg
8 @ 75 kg

Smith calf raises
x @ stang
x @ 60 kg
8 @ 100 kg
10 @ 120 kg
10 @ 120 kg
10 @ 120 kg

Cable crunches
3-4 sæt - med fjoget håndtag, rebet var ikke ledigt.

PHAT day 2: Upper body power day

Bench press
x @ stang
x @ 60 kg
5 @ 102,5 kg
5 @ 102,5 kg
5 @ 102,5 kg

Dips
10 @ BW
10 @ BW+20 kg
10 @ BW+20 kg

Yates rows
x @ stang
x @ 60 kg
5 @ 107,5 kg
5 @ 107,5 kg
5 @ 107,5 kg

Pull-ups
8 @ BW
10 @ BW+5kg
10 @ BW+5kg

Closegrip pulldowns
10 @ 75 kg
8 @ 80 kg

DB shoulder press
x @ 16 kg
10 @ 26 kg
10 @ 26 kg
8 @ 26 kg

EZ curls supersetted skullcrushers
10 @ 39 kg --> 10 @ 39 kg
10 @ 39 kg --> 10 @ 39 kg
10 @ 39 kg --> 10 @ 39 kg

Gal en tyr..!!

PHAT day 3: Back and shoulder hypertrophy day

Deadlift
x @ stang
x @ 60 kg
x @ 100 kg
3 @ 120 kg
5 @ 140 kg
5 @ 150 kg
1 @ 160 kg
1 @ 165 kg - PR
1 @ 170 kg - PR, yaaahhhhrrr. Ikke for køn dog.

Chins (hammer-grip)
12 @ BW+5kg
12 @ BW+5kg
11 @ BW+5kg

Yates rows
x @ stang
x @ 60 kg
12 @ 92,5 kg
12 @ 92,5 kg
12 @ 92,5 kg

Shrugs
12 @ 122,5 kg
12 @ 122,5 kg
12 @ 122,5 kg

Closegrip cable rows
15 @ 55 kg
15 @ 60 kg

Wide-grip pulldowns
12 @ 65 kg
12 @ 60 kg

DB shoulder press
x @ 16 kg
12 @ 28 kg
9 @ 29 kg
7 @ 28 kg

Rear delt, cable
15 @ 10 kg
15 @ 10 kg
- dropper sgu upright rows.

Lateral raises
15 @ 12 kg
15 @ 12 kg
15 @ 10 kg

Lang, hård og lækker omgang, som man si'r.

Og ja, jeg er en fucking tyr!

PHAT day 4: Lower body hypertrophy day

Speed squat
x @ stang
x @ 60 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg

DB Lunges
12 @ 14 kg
12 @ 20 kg
8 @ 24 kg

Bulgarian split squats
15 @ BW
15 @ BW

Leg exstensions
15 @ 70 kg
15 @ 65 kg
15 @ 60 kg

Hyperextensions
x @ BW
12 @ 20 kg
12 @ 20 kg
8 @ 10 kg (bag nakken)

Et sæt læg og nogle cable crunches til slut. Måtte endnu engang cutte dagen kort. High-rep ben smadrer mig fuldstændig.

PHAT day 5, week 2: Chest (and arms) hypertrophy day

Bench press, speed
x @ stang
3 @ 70 kg
3 @ 70 kg
3 @ 70 kg
3 @ 70 kg
3 @ 70 kg
3 @ 70 kg

DB low incline bench press
x @ 24 kg
10 @ 40 kg
8 @ 40 kg
7 @ 40 kg

DB flat bench press
12 @ 26 kg
12 @ 24 kg
12 @ 24 kg
- For helvede hvor er jeg slap. Æv man.

Cable flies
20 @ 12,5 kg
15 @ 12,5 kg

20 BW push-ups til slut.

Jeg ankom 30 min inden centeret lukkede, så arme er udskudt til i morgen.

PHAT day 5(6), week 2: (Chest and) arms hypertrophy day

Hammer curls
x @ 12 kg
8 @ 22 kg
7 @ 22 kg
10 @ 20 kg

Isolation curls
12 @ 12 kg
12 @ 12 kg

Arnold concentration curls
15 @ 10 kg
15 @ 9 kg

JM press
x @ stang
12 @ 40 kg
12 @ 40 kg
8 @ 40 kg

Rope pushdowns
15 @ 32,5 kg
12 @ 27,5 kg

One-arm pushdowns
10 @ 7,5 kg
15 @ 5 kg

Hurtig gang arme. Efter træning målte de, de magiske, 40 centimeter. YAHHHHR

PHAT day 1, week 3: Lower body power day

Squat
x @ stang
x @ 60 kg
5 @ 100 kg
5 @ 135 kg
5 @ 135 kg
5 @ 135 kg

Front squat
x @ stang
10 @ 55 kg
10 @ 60 kg

Leg exstensions
x @ 65 kg
10 @ 120 kg - stack+2x10kg håndvægt
8 @ 120 kg

Stiff-legged deadlift
- Fra død på gulv.
x @ 60 kg
8 @ 105 kg
8 @ 105 kg
8 @ 105 kg

Leg curls
10 @ 75 kg
8 @ 80 kg

Smith calf raises
x @ stang
10 @ 120 kg
10 @ 130 kg
10 @ 140 kg
8 @ 150 kg

Cable crunches
10 @ 35 kg
10 @ 35 kg
6 @ 35 kg
7 @ 30 kg

PHAT day 2, week 3: Upper body power day
Fra i tirsdags. Var træt og uoplagt, så kort træning.

Bench press
x @ stang
x @ 60 kg
3 @ 105 kg
3 @ 105 kg
3 @ 105 kg

Dips
10 @ BW
10 @ BW

Yates rows
x @ stang
x @ 60 kg
5 @ 110 kg
5 @ 110 kg
5 @ 110 kg

Pull-ups
8 @ BW
7 @ BW+12kg
7 @ BW+12kg

Closegrip pulldowns
2 sæt

DB shoulder press
x @ 16 kg
12 @ 28 kg
12 @ 28 kg
9 @ 28 kg

EZ curls supersetted skullcrushers
10 @ 44 kg --> 10 @ 44 kg
8 @ 44 kg --> 10 @ 44 kg
8 @ 44 kg --> 10 @ 44 kg

PHAT day 3, week 3: Back and shoulder hypertrophy day
- Har besluttet at droppe dødløft på rygdagen også. Det er sgu for takserende.

Yates rows, speed
x @ stang
x @ 60 kg
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg

Chins (hammer-grip)
12 @ BW+10kg
10 @ BW+10kg
8 @ BW+10kg

Shrugs
x @ 80 kg
10 @ 125 kg
10 @ 125 kg
10 @ 125 kg

Closegrip cable rows
15 @ 60 kg
10 @ 65 kg

Wide-grip pulldowns
15 @ 60 kg
15 @ 60 kg

DB shoulder press
x @ 16 kg
8 @ 30 kg
8 @ 32 kg
6 @ 34 kg

Rear delt, cable
12 @ 12,5 kg
12 @ 12,5 kg

Lateral raises
15 @ 10 kg
15 @ 10 kg
12 @ 10 kg

PHAT day 1, week 4: Lower body power day

Squat
x @ stang
x @ 60 kg
5 @ 100 kg
5 @ 137,5 kg
5 @ 137,5 kg
5 @ 137,5 kg

Front squat
x @ stang
10 @ 60 kg
10 @ 65 kg

Leg exstensions
10 @ 100 kg
- lidt brok fra knæet, så droppede curls og exstension

Stiff-legged deadlift
- Fra død på gulv.
x @ 60 kg
5 @ 107,5 kg
5 @ 107,5 kg
5 @ 107,5 kg

Cable crunches
6 @ 37,5 kg
6 @ 37,5 kg
10 @ 32,5 kg
10 @ 32,5 kg

Missede de sidste 2 træninger sidste uge pga. loaded cup, helligdage, dovenhed og fuldskab.

Dagens træning foregik lige efter morgenmaden, så jeg var pissestiv i kroppen og slap. Fik dog klaret squatten.

PHAT day 2, week 4: Upper body power day
Forfærdelig træning. Tror jeg har en smule sygdom i kroppen.

Bench press
x @ stang
x @ 60 kg
4 @ 107,5 kg
3 @ 107,5 kg
4 @ 100 kg

Dips
30 @ BW
20 @ BW
20 @ BW

Yates rows
x @ stang
x @ 60 kg
5 @ 110 kg
5 @ 112,5 kg
5 @ 112,5 kg

Pull-ups
8 @ BW
10 @ BW+10kg
7/8 @ BW+10kg

Closegrip pulldowns
8 @ 80 kg
6 @ 85 kg
5 @ 90 kg

DB shoulder press
x @ 16 kg
6 @ 28 kg
6 @ 28 kg
5 @ 28 kg
- what

DB curls
10 @ 20 kg
5 @ 22 kg
6 @ 20 kg

Pushdowns
3 sæt, 40-45 kg

Waahhhhhh

Calfs and abs
Tog en ekstra omgang læg og mave, da jeg intet bedre havde at foretage mig. Og mine lægge ikke er swole nok.

Calf raises
x @ stang
x @ 60 kg
x @ 100 kg
10 @ 140 kg
10 @ 140 kg
10 @ 140 kg
8 @ 140 kg
8 @ 140 kg

Leg press calf raises
12 @ 200 kg
10 @ 200 kg
10 @ 180 kg
10 @ 150 kg

Cable crunches
6 @ 40 kg
6 @ 40 kg
6 @ 35 kg
6 @ 35 kg
10 @ 35 kg
10 @ 35 kg
- Flotte reps = flotte abs

Decline crunches
15 @ BW
15 @ BW
15 @ BW
10 @ BW

Chef-tyren skrev:Calfs and abs
Tog en ekstra omgang læg og mave, da jeg intet bedre havde at foretage mig. Og mine lægge ikke er swole nok.

Calf raises
x @ stang
x @ 60 kg
x @ 100 kg
10 @ 140 kg
10 @ 140 kg
10 @ 140 kg
8 @ 140 kg
8 @ 140 kg

Leg press calf raises
12 @ 200 kg
10 @ 200 kg
10 @ 180 kg
10 @ 150 kg

Cable crunches
6 @ 40 kg
6 @ 40 kg
6 @ 35 kg
6 @ 35 kg
10 @ 35 kg
10 @ 35 kg
- Flotte reps = flotte abs

Decline crunches
15 @ BW
15 @ BW
15 @ BW
10 @ BW

Sådan mand !! Get Them calves swole !!

PHAT day 3, week 4: Back and shoulder hypertrophy day
Fra i går

Yates rows, speed
x @ stang
x @ 60 kg
3 @ 85 kg
3 @ 85 kg
3 @ 85 kg
3 @ 85 kg
3 @ 85 kg
3 @ 85 kg

Chins (hammer-grip)
12 @ BW+12,5 kg
10 @ BW+12,5 kg
8 @ BW+12,5 kg

Shrugs
x @ 80 kg
10 @ 130 kg
10 @ 130 kg
10 @ 130 kg

DB CS rows
12 @ 26 kg
12 @ 26 kg
12 @ 26 kg

Closegrip cable rows
2 sæt, 12-15 reps

Wide-grip pulldowns
2 sæt 15-20 reps

DB shoulder press
x @ 16 kg
10 @ 30 kg
8 @ 30 kg
7 @ 30 kg

Rear delt, cable
15 @ 12,5 kg
15 @ 12,5 kg

Lateral raises
15 @ 12 kg
15 @ 12 kg
15 @ 10 kg

PHAT day 4: Lower body hypertrophy day

Speed squat
x @ stang
x @ 60 kg
3 @ 95 kg
3 @ 95 kg
3 @ 95 kg
- de kørte sgu for godt, til jeg gad nøjes med speed
3 @ 120 kg
3 @ 130 kg
3 @ 140 kg
3 @ 150 kg
2 @ 160 kg
- Uden bælte i dag! Det plejer jeg ellers altid at have på, når jeg er på 120+.

DB Lunges
8 @ 24 kg
12 @ 16 kg
12 @ 16 kg

Bulgarian split squats
15 @ BW
15 @ BW+2x10 kg

Leg exstensions
15 @ 70 kg
15 @ 70 kg

Stiff-legged deadlift
x @ 60 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg

Leg curls
12 @ 70 kg
12 @ 70 kg
15 @ 60 kg
20 @ 50 kg

Nu har jeg det skidt..

PHAT day 5, week 4: Chest and arms hypertrophy day

Bench press, speed
x @ stang
3 @ 70 kg
3 @ 70 kg
3 @ 70 kg
3 @ 70 kg
3 @ 70 kg
3 @ 70 kg

DB low incline bench press
x @ 24 kg
10 @ 40 kg
9 @ 40 kg
8 @ 40 kg

DB flat bench press
9 @ 26 kg
12 @ 22 kg
12 @ 22 kg
- ekstra, shooter-approved, ROM

Cable flies
20 @ 12,5 kg
15 @ 15 kg
(Udført som sidste øvelse)

Hammer curls
x @ 10 kg
10 @ 22 kg
8 @ 22 kg
10 @ 20 kg

Isolation curls
12 @ 12 kg
10 @ 12 kg

Arnold concentration curls
15 @ 10 kg
15 @ 10 kg
- begrænset ROM på sidste reps, mine bizps er slappe

JM press
x @ stang
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg

Rope pushdowns
x @ 25 kg
12 @ 32,5 kg
12 @ 32,5 kg

One-arm pushdowns
20 @ 5 kg
20 @ 5 kg

Der er rod i strukturen, men i morgen træner jeg ben. Selvom især glutes stadig er maltrakterede fra i lørdags.

PHAT day 1, week 5: Lower body power day
(Fra i går)
- I et overfyldt FW på Amager. Æv. Droppede af denne grund halvdelen af programmet.

Squat
x @ stang
x @ 60 kg
5 @ 100 kg
5 @ 140 kg
5 @ 140 kg
4 @ 140 kg
- Trætte ben

Stiff-legged deadlift
- Fra død på gulv.
x @ 60 kg
5 @ 110 kg
5 @ 110 kg
5 @ 110 kg

5 sæt crunches til slut. Skodtræning.

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