31 Januar 2014
Upper body A


Warmup
5 min crosstrainer
SMR
Mobility stuff

Barbel bench press rest @ 120 sek
Set 1: 15x20kg
Set 2: 10x40kg
set 3: 6x60kg
set 4: 6x85kg
set 5: 5x85kg
set 6: 5x85kg
set 7: 5x85kg
set 8: 4x85kg

Chinups rest @ 120 sek
set 1: 6xbw
set 2: 6xbw+7,5kg
set 3: 6xbw+7,5kg
set 4: 6xbw+7,5kg
set 5: 5xbw+7,5kg
set 6: 5xbw+7,5kg

Incline barbel bench press rest @ 90 sek
set 1: 8x57,5kg
set 2: 8x57,5kg
set 3: 8x57,5kg
set 4: 7x57,5kg

CG Seated cable row rest @ 90 sek
set 1: 8x71,6kg
set 2: 8x71,6kg
set 3: 8x71,6kg
set 3: 8x71,6kg

DB lateral raise SS Cable triceps pushdown V-grip SS Seated DB curls rest @ 60 sek
set 1: 10x8kg ss 10x33,75kg ss 10x11kg
set 2: 10x8kg ss 10x33,75kg ss 10x11kg
set 3: 10x8kg ss 10x33,75kg ss 10x11kg

Hiit roning (15 sek li, 30 sek hi) x 8

3 februar 2014
Legs - shitty knee edition


Warmup
5 min cross trainer
SMR
Mobility stuff

Deadlift fra 2x25kg skiver rest @ 120 sek
set 1: 10x60kg
set 2: 10x90kg
set 3: 10x90kg
set 4: 10x90kg
set 5: 10x90kg
set 6: 10x90kg
set 7: 10x90kg
set 8: 10x90kg
ad!

Leg press rest @ 120 sek
set 1: 10x93kg
set 2: 6x133kg
set 3: 6x173kg
set 4: 6x193kg
set 5: 6x193kg
set 6: 6x193kg
set 7: 6x193kg
set 8: 6x193kg

Donkey calf raise rest @ 60 sek
set 1: 10x110kg
set 2: 10x110kg
set 3: 10x110kg
set 4: 10x110kg

Leg curls rest @ 60 sek
set 1: 10x55kg
set 2: 10x55kg
set 3: 10x55kg

Cable crunches rest @ 60 sek
set 1: 10x56kg
set 2: 10x56kg
set 3: 10x56kg

4 Februar 2014
Upper body B


Warmup
5 min crosstrainer
SMR
Mobility stuff

Pullups rest @ 90 sek
Set 1: 8xbw
Set 2: 8xbw
set 3: 8xbw
set 4: 6xbw

Bent over barbel rows rest @ 120 sek
set 1: 6x50kg
set 2: 6x70kg
set 3: 6x75kg
set 4: 6x75kg
set 5: 6x75kg
set 6: 6x75kg
set 7: 6x75kg

Military press rest @ 120 sek
set 1: 10x20kg
set 2: 6x50kg
set 3: 6x50kg
set 4: 6x50kg
set 5: 4x50kg
set 6: 5x50kg

Dips rest @ 90 sek
set 1: 8xbw
set 1: 8xbw+15kg
set 2: 8xbw+15kg
set 3: 8xbw+15kg
set 3: 6xbw+15kg

DB flyes SS EZ bar preacher curls rest @ 60 sek
set 1: 10x18,5kg ss 10x27,5kg
set 2: 10x18,5kg ss 10x27,5kg
set 3: 10x18,5kg ss 10x27,5kg

Hiit roning (15 sek li, 30 sek hi) x 8

5 Februar 2014
Legs - shitty knee edition


Warmup
5 min cross trainer
SMR
Mobility stuff

Deadlift fra 2x25kg skiver rest @ 120 sek
set 1: 6x60kg
set 2: 6x90kg
set 3: 6x110kg
set 4: 6x127,5kg
set 5: 6x127,5kg
set 6: 6x127,5kg
set 7: 5x127,5kg
set 8: 5x127,5kg

Leg press rest @ 120 sek
set 1: 10x93kg
set 2: 10x143kg
set 3: 10x143kg
set 4: 10x143kg
set 5: 10x143kg
set 6: 10x143kg
set 7: 10x143kg
set 8: 10x143kg

Donkey calf raise rest @ 60 sek
set 1: 10x110kg
set 2: 10x110kg
set 3: 10x110kg
set 4: 10x110kg

Leg curls rest @ 60 sek
set 1: 10x55kg
set 2: 10x55kg
set 3: 9x55kg

Cable crunches rest @ 60 sek
set 1: 10x56kg
set 2: 10x56kg
set 3: 10x56kg

6 Februar 2014
Upper body A


Warmup
5 min crosstrainer
SMR
Mobility stuff

Barbel bench press rest @ 120 sek
Set 1: 15x20kg
Set 2: 10x40kg
set 3: 6x60kg
set 4: 6x85kg
set 5: 5x85kg
set 6: 4x85kg
set 7: 4x85kg
set 8: 4x85kg

Chinups rest @ 120 sek
set 1: 6xbw
set 2: 6xbw+7,5kg
set 3: 6xbw+7,5kg
set 4: 6xbw+7,5kg
set 5: 6xbw+7,5kg
set 6: 5xbw+7,5kg

Incline barbel bench press rest @ 90 sek
set 1: 8x57,5kg
set 2: 8x57,5kg
set 3: 8x57,5kg
set 4: 7x57,5kg

CG Seated cable row rest @ 90 sek
set 1: 8x67kg
set 2: 8x67kg
set 3: 8x67kg
set 3: 8x67kg

DB lateral raise SS Cable triceps pushdown V-grip SS Seated DB curls rest @ 60 sek
set 1: 10x8kg ss 10x33,75kg ss 10x11kg
set 2: 10x8kg ss 10x33,75kg ss 10x11kg
set 3: 10x8kg ss 10x33,75kg ss 10x11kg

Incline power walk Pace:7,5kmph
15 minutter

7 februar 2014
Legs - shitty knee edition


Warmup
5 min cross trainer
SMR
Mobility stuff

Deadlift fra 25kg skive rest @ 120 sek
set 1: 10x60kg
set 2: 10x90kg
set 3: 10x90kg
set 4: 10x90kg
set 5: 10x90kg
set 6: 10x90kg
set 7: 10x90kg
set 8: 10x90kg

Leg press rest @ 120 sek
set 1: 10x93kg
set 2: 6x133kg
set 3: 6x173kg
set 4: 6x193kg
set 5: 6x193kg
set 6: 6x193kg
set 7: 6x193kg
set 8: 6x193kg

Donkey calf raise rest @ 60 sek
set 1: 10x80kg
set 2: 10x80kg
set 3: 10x80kg
set 4: 10x80kg
satte vægten ned da jeg var ret øm omkring ydresiden af mit ben, lige over anklen (posterior tibial tendon?) mærkede intet til det efterfølgende.

Leg curls rest @ 60 sek
set 1: 10x55kg
set 2: 10x55kg
set 3: 10x55kg

Cable crunches rest @ 60 sek
set 1: 10x56kg
set 2: 10x56kg
set 3: 10x56kg

begynder at kunne mærke mit kcal underskud her på 4 uge! der skal lige lidt mere kaffe til, for at sparke liv i kroppen om morgenen

4 Februar 2014
Upper body B


Warmup
5 min crosstrainer
SMR
Mobility stuff

Pullups rest @ 90 sek
Set 1: 8xbw
Set 2: 8xbw
set 3: 7xbw
set 4: 5xbw

Military press rest @ 120 sek
set 1: 10x20kg
set 2: 6x50kg
set 3: 5x50kg
set 4: 5x50kg
set 5: 4x50kg
set 6: 4x50kg

Bent over barbel rows rest @ 120 sek
set 1: 6x50kg
set 2: 6x70kg
set 3: 6x77,5kg
set 4: 6x77,5kg
set 5: 6x70kg
set 6: 6x70kg
set 7: 6x70kg
fik ondt lidt ondt i lænden i 4 sæt, så satte vægten ned. synes generelt den her uge har bragt mange små skavanker!

Dips rest @ 90 sek
set 1: 8xbw
set 1: 8xbw+15kg
set 2: 8xbw+15kg
set 3: 8xbw+15kg
set 3: 7xbw+15kg

DB flyes SS EZ bar preacher curls rest @ 60 sek
set 1: 10x13,5kg ss 10x27,5kg
set 2: 10x13,5kg ss 10x27,5kg
set 3: 10x13,5kg ss 10x27,5kg

Incline power walk Pace:7,5kmph
15 minutter

10 Februar 2014
Legs - shitty knee edition


Warmup
5 min cross trainer
SMR
Mobility stuff

Deadlift fra 25kg skive rest @ 120 sek
set 1: 6x60kg
set 2: 6x90kg
set 3: 6x100kg
set 4: 6x110kg
set 5: 6x115kg
set 6: 6x115kg
set 7: 6x115kg
set 8: 4x115kg

Donkey calf raise rest @ 60 sek
set 1: 10x110kg
set 2: 10x110kg
set 3: 10x110kg
set 4: 10x110kg

Leg curls rest @ 60 sek
set 1: 10x55kg
set 2: 10x55kg
set 3: 9x55kg

Cable crunches rest @ 60 sek
set 1: 10x56kg
set 2: 10x56kg
set 3: 10x56kg

Leg press rest @ 120 sek
set 1: 10x93kg
set 2: 10x143kg
set 3: 10x143kg
set 4: 10x143kg
set 5: 10x143kg
set 6: 10x143kg
set 7: 10x143kg
set 8: 10x143kg

11 Februar 2014
Upper body A


Warmup
5 min crosstrainer
SMR
Mobility stuff

Barbel bench press rest @ 120 sek
Set 1: 15x20kg
Set 2: 10x40kg
set 3: 6x60kg
set 4: 6x85kg
set 5: 6x85kg
set 6: 5x85kg
set 7: 5x85kg
set 8: 4x85kg

Chinups rest @ 120 sek
set 1: 6xbw
set 2: 6xbw+10kg
set 3: 6xbw+10kg
set 4: 6xbw+10kg
set 5: 5xbw+10kg
set 6: 4xbw+10kg

Incline barbel bench press rest @ 90 sek
set 1: 8x60kg
set 2: 8x60kg
set 3: 6x60kg
set 4: 6x60kg

CG Seated cable row rest @ 90 sek
set 1: 8x67kg
set 2: 8x67kg
set 3: 8x67kg
set 3: 8x67kg

DB lateral raise SS Cable triceps pushdown V-grip SS Seated DB curls rest @ 60 sek
set 1: 10x8kg ss 10x33,75kg ss 10x11kg
set 2: 10x8kg ss 10x33,75kg ss 10x11kg
set 3: 10x8kg ss 10x33,75kg ss 10x11kg

Rotator cuff øvelser

Incline power walk Pace:7,5kmph
15 minutter

12 februar 2014
Legs - shitty knee edition


Warmup
5 min cross trainer
SMR
Mobility stuff

Leg press rest @ 120 sek
set 1: 10x93kg
set 2: 6x133kg
set 3: 6x173kg
set 4: 6x203kg
set 5: 6x203kg
set 6: 6x203kg
set 7: 6x203kg
set 8: 6x203kg

Deadlift fra 25kg skive rest @ 120 sek
set 1: 10x60kg
set 2: 10x90kg
set 3: 10x90kg
set 4: 10x90kg
set 5: 10x90kg
set 6: 10x90kg
set 7: 10x90kg
set 8: 10x90kg

Donkey calf raise rest @ 60 sek
set 1: 10x80kg
set 2: 10x80kg
set 3: 10x80kg
set 4: 10x80kg

Leg curls rest @ 60 sek
set 1: 10x55kg
set 2: 10x55kg
set 3: 10x55kg

Cable crunches rest @ 60 sek
set 1: 10x56kg
set 2: 10x56kg
set 3: 10x56kg

13 Februar 2014
Upper body B


Warmup
5 min crosstrainer
SMR
Mobility stuff

Pullups rest @ 90 sek
Set 1: 8xbw
Set 2: 8xbw
set 3: 8xbw
set 4: 6xbw

Military press rest @ 120 sek
set 1: 10x20kg
set 2: 6x50kg
set 3: 6x50kg
set 4: 5x50kg
set 5: 5x50kg
set 6: 4x50kg

Bent over barbel rows rest @ 120 sek
set 1: 6x50kg
set 2: 6x70kg
set 3: 6x72,5kg
set 4: 6x72,5kg
set 5: 6x72,5kg
set 6: 6x72,5kg
set 7: 6x72,5kg

Dips rest @ 90 sek
set 1: 8xbw
set 1: 8xbw+15kg
set 2: 8xbw+15kg
set 3: 8xbw+15kg
set 3: 7xbw+15kg

DB flyes SS EZ bar preacher curls rest @ 60 sek
set 1: 10x13,5kg ss 10x27,5kg
set 2: 10x13,5kg ss 10x27,5kg
set 3: 10x13,5kg ss 9x27,5kg

Rotator cuff øvelser
3 variationer x 15 reps

Incline power walk Pace:7,5kmph
15 minutter

15 Februar 2014
Legs - shitty knee edition


Warmup
5 min cross trainer
SMR
Mobility stuff

Deadlift rest @ 120 sek
set 1: 6x60kg
set 2: 6x90kg
set 3: 6x100kg
set 4: 6x110kg
set 5: 6x110kg
set 6: 6x110kg
set 7: 6x110kg
set 8: 6x110kg

Leg press rest @ 120 sek
set 1: 10x93kg
set 2: 10x133kg
set 3: 10x153kg
set 4: 10x153kg
set 5: 10x153kg
set 6: 10x153kg
set 7: 10x153kg
set 8: 10x153kg

Donkey calf raise rest @ 60 sek
set 1: 10x90kg
set 2: 10x90kg
set 3: 10x90kg
set 4: 10x90kg

Leg curls rest @ 60 sek
set 1: 10x57,5kg
set 2: 10x57,5kg
set 3: 10x57,5kg

Cable crunches rest @ 60 sek
set 1: 10x56kg
set 2: 10x56kg
set 3: 10x56kg

17 Februar 2014
Upper body A


Warmup
5 min crosstrainer
SMR
Mobility stuff

Barbel bench press rest @ 120 sek
Set 1: 15x20kg
Set 2: 10x40kg
set 3: 6x60kg
set 4: 6x85kg
set 5: 5x85kg
set 6: 6x85kg
set 7: 4x85kg
set 8: 4x85kg

Chinups rest @ 120 sek
set 1: 6xbw
set 2: 6xbw+10kg
set 3: 6xbw+10kg
set 4: 6xbw+10kg
set 5: 5xbw+10kg
set 6: 5xbw+10kg

Incline barbel bench press rest @ 90 sek
set 1: 8x60kg
set 2: 8x60kg
set 3: 8x60kg
set 4: 6x60kg

CG Seated cable row rest @ 90 sek
set 1: 8x69,3kg
set 2: 8x69,3kg
set 3: 8x69,3kg
set 3: 8x69,3kg

DB lateral raise SS Cable triceps pushdown V-grip SS Seated DB curls rest @ 60 sek
set 1: 10x8kg ss 10x33,75kg ss 10x11kg
set 2: 10x8kg ss 10x33,75kg ss 10x11kg
set 3: 10x8kg ss 10x33,75kg ss 10x11kg

Rotator cuff øvelser
3 variationer x 15 reps

Steady state bike
15 minutter - 7,4 km

18 februar 2014
Legs - shitty knee edition


Warmup
5 min cross trainer
SMR
Mobility stuff

Leg press rest @ 120 sek
set 1: 10x93kg
set 2: 6x133kg
set 3: 6x173kg
set 4: 6x213kg
set 5: 6x213kg
set 6: 6x213kg
set 7: 6x213kg
set 8: 5x213kg

Deadlift rest @ 120 sek
set 1: 10x60kg
set 2: 10x80kg
set 3: 10x80kg
set 4: 10x80kg
set 5: 10x90kg
set 6: 10x90kg
set 7: 8x90kg
set 8: 8x90kg

Donkey calf raise rest @ 60 sek
set 1: 10x90kg
set 2: 10x90kg
set 3: 10x90kg
set 4: 10x90kg

Leg curls rest @ 60 sek
set 1: 10x57,3kg
set 2: 10x57,3kg
set 3: 10x57,3kg

Cable crunches rest @ 60 sek
set 1: 10x56kg
set 2: 10x56kg
set 3: 10x56kg

19 Februar 2014
Upper body B


Warmup
5 min crosstrainer
SMR
Mobility stuff

Pullups rest @ 90 sek
Set 1: 8xbw
Set 2: 8xbw
set 3: 8xbw
set 4: 6xbw

Military press rest @ 120 sek
set 1: 10x20kg
set 2: 6x50kg
set 3: 6x50kg
set 4: 5x50kg
set 5: 5x50kg
set 6: 4x50kg

Bent over barbel rows rest @ 120 sek
set 1: 6x50kg
set 2: 6x70kg
set 3: 6x75kg
set 4: 6x75kg
set 5: 6x75kg
set 6: 6x75kg
set 7: 6x75kg

Dips rest @ 90 sek
set 1: 8xbw
set 1: 8xbw+15kg
set 2: 8xbw+15kg
set 3: 8xbw+15kg
set 3: 8xbw+15kg

DB flyes SS EZ bar preacher curls rest @ 60 sek
set 1: 10x13,5kg ss 10x27,5kg
set 2: 10x13,5kg ss 10x27,5kg
set 3: 10x13,5kg ss 10x27,5kg

Rotator cuff øvelser
3 variationer x 15 reps

Incline power walk Pace:7,5kmph
15 minutter

21 Februar 2014
Legs - shitty knee edition


Warmup
5 min cross trainer
SMR
Mobility stuff

Deadlift rest @ 120 sek
set 1: 6x60kg
set 2: 6x90kg
set 3: 6x100kg
set 4: 6x110kg
set 5: 6x110kg
set 6: 6x110kg
set 7: 6x110kg
set 8: 5x110kg

Leg press rest @ 120 sek
set 1: 10x93kg
set 2: 10x133kg
set 3: 10x153kg
set 4: 10x153kg
set 5: 10x153kg
set 6: 10x153kg
set 7: 10x153kg
set 8: 10x153kg

Lunges rest @ 90 sek
set 1: 8xbw
set 2: 8xbw
set 3: 8xbw

Donkey calf raise rest @ 60 sek
set 1: 10x90kg
set 2: 10x90kg
set 3: 10x90kg
set 4: 10x90kg

Cable crunches rest @ 60 sek
set 1: 10x56kg
set 2: 10x56kg
set 3: 10x56kg

21 Februar 2014
Upper body A


Warmup
5 min crosstrainer
SMR
Mobility stuff

Barbel bench press rest @ 120 sek
Set 1: 15x20kg
Set 2: 10x40kg
set 3: 6x60kg
set 4: 6x85kg
set 5: 6x85kg
set 6: 6x85kg
set 7: 5x85kg
set 8: 4x85kg

Chinups rest @ 120 sek
set 1: 6xbw
set 2: 6xbw+10kg
set 3: 6xbw+10kg
set 4: 6xbw+10kg
set 5: 6xbw+10kg
set 6: 5xbw+10kg

Incline DB press rest @ 90 sek
set 1: 8x18,5kg
set 2: 8x18,5kg
set 3: 8x18,5kg
set 4: 8x18,5kg
Kunne mærke at de stabiliserende muskler kom lidt på prøve her, så det er nok kun en god ting med lidt variation

CG Seated cable row rest @ 90 sek
set 1: 8x69,3kg
set 2: 8x69,3kg
set 3: 8x69,3kg
set 3: 8x69,3kg

DB lateral raise SS Cable triceps pushdown V-grip SS Seated DB curls rest @ 60 sek
set 1: 10x8kg ss 10x33,75kg ss 10x11kg
set 2: 10x8kg ss 10x33,75kg ss 10x11kg
set 3: 10x8kg ss 10x33,75kg ss 10x11kg

Rotator cuff øvelser
3 variationer x 15 reps

Incline powerwalk
10 minutter

Benjamin Reilly skrev:Hvad siger vægten, udseendet, og knæet efterhånden?

Vægten sagde i morges 88,7 - så der er røget omkring 4-5kg, uden det har haft den store påvirkning på min styrke
Kan især se en stor forskel på maven, skal ikke anstrenge mig helt så meget for at få synlige abs mere glæder mig til at se om 3-4 uger!
Knæet er hverken godt eller skidt pt. det kan holde til det program jeg kører uden de store problemer, men tør ikke rigtig kaste mig ud i tunge squat varianter lige nu, har dog smidt nogle lette goblet squats i min warmup og lunges ind i programmet.
Har også bemærket at hvis det begynder at blive ømt i en øvelse, så kan lidt smr med en hård bold gøre kæmpe underværker!
planen er stadig et forløb med en af de kompetente pt's nede i performance gym når mit cut er færdigt, så knæet forhåbentligt kan blive tip-top!

24 februar 2014
Legs - shitty knee edition


Warmup
5 min cross trainer
SMR
Mobility stuff

Leg press rest @ 120 sek
set 1: 10x93kg
set 2: 6x133kg
set 3: 6x173kg
set 4: 6x213kg
set 5: 6x213kg
set 6: 6x213kg
set 7: 6x213kg
set 8: 6x213kg

Deadlift - touch and go rest @ 120 sek
set 1: 10x60kg
set 2: 10x80kg
set 3: 10x90kg
set 4: 10x90kg
set 5: 10x90kg
set 6: 10x90kg
set 7: 10x90kg

Dumbell lunges rest @ 90 sek
set 1: 10x6kg
set 2: 10x6kg
set 3: 10x6kg
set 4: 10x6kg

Donkey calf raise rest @ 60 sek
set 1: 10x90kg
set 2: 10x90kg
set 3: 10x90kg
set 4: 10x90kg

Cable crunches rest @ 60 sek
set 1: 10x56kg
set 2: 10x56kg
set 3: 10x56kg

25 Februar 2014
Upper body B


Warmup
5 min crosstrainer
SMR
Mobility stuff

Pullups rest @ 90 sek
Set 1: 8xbw
Set 2: 8xbw
set 3: 8xbw
set 4: 6xbw

Military press rest @ 120 sek
set 1: 10x20kg
set 2: 6x50kg
set 3: 6x50kg
set 4: 6x50kg
set 5: 5x50kg
set 6: 4x50kg

Bent over barbel rows rest @ 120 sek
set 1: 6x50kg
set 2: 6x70kg
set 3: 6x75kg
set 4: 6x75kg
set 5: 6x75kg
set 6: 6x75kg
set 7: 4x75kg

Dips rest @ 90 sek
set 1: 8xbw
set 1: 8xbw+15kg
set 2: 8xbw+15kg
set 3: 8xbw+15kg
set 3: 8xbw+15kg

DB flyes SS EZ bar preacher curls rest @ 60 sek
set 1: 10x16kg ss 10x27,5kg
set 2: 10x16kg ss 10x27,5kg
set 3: 10x16kg ss 9x27,5kg

Rotator cuff øvelser
3 variationer x 15 reps

Incline power walk Pace:7,5kmph
10 minutter

26 Februar 2014
Legs - shitty knee edition


Warmup
5 min cross trainer
SMR
Mobility stuff

Deadlift rest @ 120 sek
set 1: 6x60kg
set 2: 6x90kg
set 3: 6x100kg
set 4: 6x110kg
set 5: 6x115kg
set 6: 6x115kg
set 7: 6x115kg
set 8: 5x115kg

Dumbell lunges rest @ 90 sek
set 1: 10x6kg
set 2: 10x6kg
set 3: 10x6kg
set 4: 10x6kg

Leg press rest @ 120 sek
set 1: 10x93kg
set 2: 10x133kg
set 3: 10x153kg
set 4: 10x153kg
set 5: 10x153kg
set 6: 10x153kg
set 7: 10x153kg

Donkey calf raise rest @ 60 sek
set 1: 10x90kg
set 2: 10x90kg
set 3: 10x90kg
set 4: 10x90kg

Cable crunches rest @ 60 sek
set 1: 10x56kg
set 2: 10x56kg
set 3: 10x56kg

UPDATE TIME!
I anledning af at mit cut er færdigt, at jeg idag havde mit indledende møde med Casper nede i pg og at jeg i næste uge starter på 12ugers forløb med ham - så synes jeg da lige jeg vil smide en lille opdatering.
Morgenvægten sagde idag 84,4, altså har jeg siden d. 15 januar smidt 9,5kg - uden nogen mærkbar fald i styrke.
Fik også lavet en måling af fedt% idag, hvis resultatet er bare nogenlunde præcis, så kan jeg konstatere at jeg enten har shitty abdominal genes eller også har jeg bare små mavemuskler


Til sidst vil jeg lige smide mine seneste 4 træninger ind, bare så der er noget at sammenligne med i forhold til styrke - har lavet et par små justeringer hist og her siden sidst.

Upper A
Barbel benchpress rest @ 120 sek
set 1: 6x40kg
set 2: 6x60kg
set 3: 6x75kg
set 4: 4x85kg
set 5: 4x85kg
set 6: 4x85kg
set 7: 4x85kg
set 8: 4x85kg

Weighted Chinups rest @ 120 sek
set 1: 6xbw
set 2: 6xbw
set 3: 6xbw
set 4: 4xbw+10kg
set 5: 4xbw+10kg
set 6: 4xbw+10kg
set 7: 4xbw+10kg
set 8: 4xbw+10kg

Dumbell shoulderpress SS Seated Cable row rest @ 90 sek
set 1: 8x18,5kg ss 8x67kg
set 2: 8x18,5kg ss 8x67kg
set 3: 8x18,5kg ss 8x67kg
set 4: 8x18,5kg ss 8x67kg

Overhead tricep extension SS Hammercurls rest @ 60 sek
set 1: 10x22kg ss 10x13.5kg
set 2: 10x22kg ss 10x13.5kg
set 3: 10x22kg ss 10x13.5kg

Lower A
Leg press rest @ 120 sek
set 1: 6x93kg
set 2: 6x133kg
set 3: 6x173kg
set 4: 6x193kg
set 5: 6x193kg
set 6: 6x193kg
set 7: 6x193kg
set 8: 8x193kg

Romanian deadlift rest @ 90 sek
set 1: 8x50kg
set 2: 8x80kg
set 3: 8x80kg
set 4: 8x80kg
set 5: 8x80kg

Dumbell lunges rest @ 90 sek
set 1: 10x11kg
set 2: 10x11kg
set 3: 10x11kg
set 4: 10x11kg

Donkey calf raise SS Weighted decline crunch rest @ 60 sek
set 1: 10x100kg ss 10x20kg
set 2: 10x100kg ss 10x20kg
set 3: 10x100kg ss 10x20kg

Upper B
Dumbell row rest @ 120 sek
set 1: 6x23,5kg
set 2: 6x31kg
set 3: 6x36kg
set 4: 6x38,5kg
set 5: 6x38,5kg
set 6: 6x38,5kg
set 7: 6x38,5kg
set 8: 6x38,5kg

Military press rest @ 120 sek
set 1: 6x20kg
set 2: 6x30kg
set 3: 6x40kg
set 4: 6x45kg
set 5: 6x45kg
set 6: 6x45kg
set 7: 6x45kg
set 8: 5x45kg

Pullups SS Dumbell benchpress rest @ 90 sek
set 1: 8xbw ss 8x26kg
set 2: 8xbw ss 8x26kg
set 3: 8xbw ss 8x26kg
set 4: 7xbw ss 8x26kg

Dumbell incline curl SS Rope pushdown rest @ 60 sek
set 1: 10x11kg ss 10x20kg
set 2: 10x11kg ss 10x20kg
set 3: 10x11kg ss 10x20kg

Lower B
Deadlift rest @ 120 sek
set 1: 6x60kg
set 2: 6x100kg
set 3: 6x110kg
set 4: 6x120kg
set 5: 6x120kg
set 6: 6x120kg
set 7: 6x120kg
set 8: 4x120kg

Unilateral Legpress rest @ 90 sek
set 1: 8x53kg
set 2: 8x63kg
set 3: 8x63kg
set 4: 8x63kg
set 5: 8x63kg

Dumbell lunges rest @ 90 sek
set 1: 10x13,5kg
set 2: 10x13,5kg
set 3: 10x13,5kg
set 4: 10x13,5kg

Donkey calf raise SS Weighted decline crunch rest @ 60 sek
set 1: 10x100kg ss 10x20kg
set 2: 10x100kg ss 10x20kg
set 3: 10x100kg ss 10x20kg

20 April 2014
Fullbody 1


Så blev det tid til endnu en opdatering her fra.
Er kommet i gang med første program i mit forløb med casper som står på en masse knæ-rehab, og det kører fremragende!
mit knæ har ikke føltes så "sundt" i lang tid!

Warmup
10 minutter cykel
SMR - fødder, glutes, it-band, quads

Deadlift fra 25kg skive SS Poliquin step ups rest: 75 sek
set 1: 5 x 137,5 ss 14 x bw
set 2: 5 x 137,5 ss 14 x bw
set 3: 5 x 137,5 ss 14 x bw
set 4: 5 x 137,5 ss 14 x bw
set 5: 5 x 137,5 ss 14 x bw

Close grip bench press SS Front foot elevated lunges rest: 75 sek
set 1: 5 x 75 ss 14 x 6kg
set 2: 5 x 75 ss 14 x 6kg
set 3: 5 x 75 ss 14 x 6kg
set 4: 5 x 75 ss 14 x 6kg
set 5: 5 x 75 ss 14 x 6kg

Close grip pulley row SS standing db shoulder press rest: 75 sek
set 1: 12 x 57kg ss 12 x 13,5kg
set 2: 12 x 57kg ss 12 x 13,5kg
set 3: 12 x 57kg ss 12 x 13,5kg
set 4: 12 x 57kg ss 12 x 13,5kg

Face pulls SS Leg curl rest: 75 sek
set 1: 12 x 16kg ss 12 x 55kg
set 2: 12 x 16kg ss 12 x 55kg
set 3: 12 x 16kg ss 12 x 55kg
set 4: 12 x 16kg ss 12 x 55kg

Har aldrig svedt så meget under min træning, som efter jeg startede på det her.

Godt at høre du er back on track. Nåede du egentlig at blive cutz friendze?

Edit: Jeg er idiot, kan se der er billeder.

Benjamin Reilly skrev:Godt at høre du er back on track. Nåede du egentlig at blive cutz friendze?

Edit: Jeg er idiot, kan se der er billeder.

man kan vel altid blive mere cut ;) men synes selv jeg ligger på en meget acceptabel fedt%, har ihvertfald ikke behov for at komme længere ned. Nu står den på en kost der er rettet mod lean gains, hvis det ellers findes

7 Maj 2014
Squat Max test


Smider et par opdateringer i denne uge, da jeg fra på mandag kører nyt program og den forbindelse står ugens workouts på max tests. Idag var det squats som stod for skud, var en smule nervøs, da det er første gang i laaang tid jeg kører squats med mere end 40-50 kg.. Blev positivt overrasket, og knæet brokkede sig ikke det mindste

Warmup
10 minutter Powerwalk
SMR - fødder, glutes, it-band, quads

Barbel back squat
set 1: 6 x 20kg
set 2: 4 x 40kg
set 3: 4 x 40kg
set 4: 3 x 50kg
set 5: 2 x 60kg
set 6: 2 x 65kg
set 7: 2 x 70kg
set 8: 2 x 75kg
set 9: 2 x 80kg
set 10: 1 x 82,5kg
set 11: 1 x 85kg
set 12: 1 x 87,5kg
set 13: 1 x 90kg
set 14: 1 x 92,5kg
set 15: 1 x 95kg
set 16: 1 x 97,5kg
set 17: 1 x 100kg
set 18: 1 x 102,5kg
set 19: 1 x 105kg
set 20: 1 x 107,5kg
set 21: 1 x 110kg

Havde regnet med at ligge på ca 95kg, så 110 må være godkendt imorgen er det bænk der står for skud og lørdag er det dødløft samt militær press.

8 Maj 2014
Bench press Max test


Så blev det tid til at teste max i bænk idag!

Warmup
10 minutter Powerwalk
SMR - fødder, glutes, it-band, quads

Barbel bench press
set 1: 10 x 20kg
set 2: 6 x 40kg
set 3: 3 x 50kg
set 4: 3 x 60kg
set 5: 2 x 70kg
set 6: 2 x 75kg
set 7: 1 x 80kg
set 8: 1 x 85kg
set 9: 1 x 88kg
set 10: 1 x 90kg
set 11: 1 x 93kg
set 12: 1 x 95kg
set 13: 1 x 97,5kg
set 14: 1 x 100kg
set 15: 1 x 102,5kg
set 16: 1 x 105kg - fail

første gang jeg presser over 100kg glæder mig allerede til næste gang!

Jeg gætter på, at knæet har det godt siden du laver max-test i squat?

Fint bænket i øvrigt.