Dag 2 uge 3

Mandag d. 21 marts

T-bar row ( vægt uden stang )

15 @ 20 kg
12 @ 40 kg
10 @ 50 kg
6 @ 55 kg
10 @ 45 kg

Lat pulldown

12 @ 52 kg
10 @ 58 kg
6 @ 65 kg
10 @ 52 kg

One arm cable row

10 @ 45 kg
10 @ 52 kg
8 @ 58 kg
12 @ 38 kg

Cable pulley

10 @ blok 10
10 @ blok 12
6 @ hele stakken

Dumbell preacher curl

12 @ 10 kg
8 @ 12 kg
10 @ 10 kg

Cable one arm curl

12 @ blok 2
10 @ blok 3
5 @ blok 3 drop 5 @ blok 2

Hammer curl

10 @ 10 kg
10 @ 12 kg
10 @ 12 kg

Tungere squat math, you can do it

Tungere squats kommer søndag eller mandag
Men rigtig svært at finde overskud i stængerne med 5-6 gange fodbold ugentligt
Men det er ingen undskyldning, selvfølgelig skal de straffes..'
Dog vil jeg lige pointere at jeg kan løfte væsentligt mere end 60 kg i squat, de 60 kg var bare for lige at komme igang, og få teknikken på plads.. og den sad lige i skabet!

Dagens træning

Dag 3 uge 3

Onsdag d. 23 marts


Seated barbell press

12 @ 40 kg
10 @ 45 kg
3 @ 52,5 kg
10 @ 45 kg
12 @ 40 kg

Lateral rais

10 @ 10 kg
10 @ 10 kg
10 @ 10 kg
6 @ 12 kg drop 6 @ 10 kg

Front db rais

10 @ 7 kg
10 @ 8 kg
10 @ 8 kg
10 @ 7 kg

Cable ' bag ryg ' lateral rais

12 @ blok 1
12 @ blok 1
12 @ blok 1

Rear delt rais

15 @ 10 kg
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg

SS

smith shrugs ( vægt uden stang )

15 @ 40 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
15 @ 40 kg

Dips

12 @ bw
10 @ bw
10 @ bw

Overhead db extension

10 @ 22,5 kg
10 @ 25 kg
10 @ 25 kg

Pushdowns ' V håndtag '

10 @ blok 5
10 @ blok 5
10 @ blok 4
10 @ blok 4

Fredag d. 25 marts

Havde egentlig besluttet at tage den roligt idag. Enten skulle der trænes lidt arme, eller også skulle den bare stå fuldstændigt på afslapning.
Efter skole faldt jeg i søvn på sofaen, og sov fra klokken 14 til 17. rigtig lækkert.
Da jeg så vågnede så jeg en kammerat havde haft ringet.
Han ville hører om jeg ville med ned i et center, som ikke endnu er åbnet, men hvor vi havde fået lov at komme og træne.
Dette center er uden tvivl Svendborgs, måske Danmarks bedste og mest kompetente center.
Kan slet ikke beskrives hvor fedt det er..
Hammer strenght udstyr og alt hvad hjertet begærer.

Pullups hammer grip ( fedeste pullup jeg nogensinde har prøvet )

10 @ bw
8 @ bw
6 @ bw

Hammer strenght Plateload Machine row

15 @ 20 kg
12 @ 30 kg
10 @ 40 kg
10 @ 50 kg
10 @ 50 kg

Dumbell rows

10 @ 25 kg
10 @ 27,5 kg
8 @ 30 kg
8 @ 30 kg

Widegrip seated pulley

12 @ 47 kg
10 @ 57 kg
10 @ 67 kg
10 @ 57 kg

Dumbell curl

10 @ 12 kg
10 @ 12 kg
10 @ 12 kg

Preacher straight bar curl

10 @ 10 kg + stang
7 @ 15 kg + stang
7 @ 15 kg + stang

Sindssygt fed træning, og hold kæft et fedt center.

Søndag d. 27 marts

Dag 2 uge 1

Benchpress

10 @ 60 kg
10 @ 60 kg
8 @ 70 kg
3 @ 80 kg
2 @ 82,5 kg

Incline barbell press

10 @ 50 kg
5 @ 60 kg
5 @ 60 kg
5 @ 60 kg

Flad dumbell press

10 @ 25 kg
10 @ 25 kg
8 @ 25 kg

Dips

8 @ bw
8 @ bw
6 @ bw

Pushdowns ( v grip )

15 @ blok 6
10 @ blok 8
10 @ blok 7
10 @ blok 7

One arm extension

9 @ 6 kg
9 @ 6 kg
8 @ 6 kg
10 @ 6 kg

SS

hanging leg rais

10 @ bw
10 @ bw
10 @ bw
10 @ bw
10 @ bw

Tirsdag d. 29 Marts

Dag 3 uge 1

Seated dumbell press

15 @ 15 kg
11,5 @ 20 kg
5,5 @ 25 kg
8 @ 22 kg
9,5 @ 20 kg

Lateral rais

10 @ 10 kg
10 @ 10 kg
10 @ 10 kg
6 @ 12 kg drop 6 @ 10 kg

Front dumbell rais

10 @ 7 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg

Cable ' bag ryg ' lateral rais

12 @ blok 1
8 @ blok 2
12 @ blok 1

Smith ' bag ryg ' shrugs( vægt angivet uden stang )

15 @ 40 kg
10 @ 60 kg
10 @ 65 kg
10 @ 65 kg
10 @ 60 kg

Cybex rear delt machine

15 @ 31 kg
12 @ 38 kg
10 @ 45 kg
12 @ 38 kg
12 @ 38 kg

Squat

5 @ 60 kg
5 @ 80 kg
5 @ 80 kg
5 @ 80 kg
5 @ 60 kg
- easy

Tricep pushdown ( v grip )

15 @ blok 7
12 @ blok 8
10 @ blok 9
8 @ blok 10
12 @ blok 8

Onsdag d. 30 marts

Dag 3 uge 1

Dødløft

10 @ 60 kg
8 @ 80 kg
5 @ 100 kg
4 @ 120 kg

Pullups ( hammer grip )

10 @ bw
8 @ bw
6 @ bw

Cybex machine Row

10 @ 58 kg
8 @ 65 kg
6 @ 72 kg
12 @ 52 kg

Chest supported dumbell row

12 @ 20 kg
10 @ 25 kg
10 @ 25 kg
10 @ 25 kg

Barbell curls

12 @ 25 kg
10 @ 27,5 kg
8 @ 30 kg
10 @ 25 kg

Cable curls

12 @ blok 2
10 @ blok 3
10 @ blok 3

Fredag d. 1 april

Dag 1 uge 2

Træningen foregik i Performance gym Svendborg

Benchpress

12 @ 60 kg
10 @ 60 kg
10 @ 70 kg
5 @ 80 kg
2 @ 85 kg

Incline barbell press

10 @ 50 kg
5 @ 60 kg
5 @ 60 kg
5 @ 60 kg

Flad dumbell press

10 @ 25 kg
7 @ 25 kg
8 @ 25 kg

Så var der ikke mere press tilbage i brystet.


Overhead barbell extension ( vægt angivet uden stang )

10 @ 10 kg
8 @ 10 kg
10 @ 10 kg

Tricep pushdown

12 @ 25 kg
8 @ 30 kg
10 @ 25 kg
10 @ 25 kg

Rw grip one arm pushdown

12 @ 5 kg
12 @ 5 kg
12 @ 5 kg

Hanging leg rais

10 @ bw
10 @ bw
10 @ bw
10 @ bw
10 @ bw

Mandag d. 4 april


dag 2 uge 2

Seated dumbell press

12 @ 20 kg
7 @ 25 kg
5 @ 25 kg
8 @ 22,5 kg
10 @ 20 kg
15 @ 15 kg

Lateral rais

10 @ 10 kg
10 @ 10 kg
10 @ 10 kg
6 @ 12 kg drop 6 @ 10 kg

Front dumbell rais

10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg

Cable ' bag ryg ' lateral rais

12 @ blok 1
8 @ blok 2
12 @ blok 1

Cybex rear lateral machine

15 @ 31 kg
12 @ 38 kg
10 @ 45 kg
10 @ 45 kg
10 @ 38 kg

Smith shrugs ( vægt angivet uden stang )

15 @ 40 kg
10 @ 60 kg
8 @ 70 kg
10 @ 60 kg
10 @ 60 kg

Dips

12 @ bw
10 @ bw
10 @ bw

One arm extension

10 @ 7 kg
8 @ 8 kg
10 @ 7 kg

Pushdown ( v grip )

12 @ blok 7
10 @ blok 8
8 @ blok 9

Leg press

12 @ 103 kg
10 @ 130 kg
6 @ 175,5 kg ( hele stakken )
10 @ 103 kg
10 @ 103 kg
- Fedt at skubbe hele stakken.
De 103 kg blev kørt meget langsomt, og med fokus på at føle quads

Deadlift

10 @ 60 kg
5 @ 100 kg
4 @ 120 kg
1 @ 130 kg

Pullups ( hammer grip )

10 @ bw
8 @ bw
6 @ bw

Cybex machine row

10 @ 58 kg
8 @ 65 kg
6 @ 79 kg
12 @ 58 kg

Dumbell chest supported row

10 @ 22,5 kg
10 @ 25 kg
10 @ 25 kg
10 @ 25 kg

Barbell curl

12 @ 25 kg
8 @ 30 kg
8 @ 30 kg

Dumbell curl

8 @ 12 kg
8 @ 12 kg
10 @ 10 kg

Hammer curl

10 @ 12 kg
10 @ 12 kg

Fredag d. 8 april

Dag 1 uge 3

Benchpress

12 @ 60 kg
10 @ 70 kg
5 @ 80 kg
3 @ 85 kg ( igen noob-spot, irriterende )
4 @ 80 kg ( ingen spot her )
3. sæt : noob-spotter, havde hånden på stangen,på de 2 sidste, men er ganske sikker på jeg havde nappet dem selv
- De 5 reps med 80 kg er der 100 % næste gang

Incline barbell press

10 @ 50 kg
6 @ 60 kg
5 @ 60 kg
5 @ 60 kg

Dumbell press

10 @ 25 kg
10 @ 25 kg
10 @ 25 kg

Overhead cable tricep extension

12 @ blok 8
8 @ blok 9
12 @ blok 8
- Mega pump i triceps allerede

One arm rw tricep pushdown

10 @ blok 2
10 @ blok 2
10 @ blok 2

Pushdown

10 @ 18,5 kg
7 @ 25 kg
7 @ 25 kg

SS

One arm extension

6 @ 4 kg
6 @ 4 kg
5 @ 4 kg


Crunches

20 @ bw
15 @ bw + 5 kg
15 @ bw + 5 kg
15 @ bw + 5 kg
15 @ bw + 5 kg

Søndag d. 10 april

Dag 2 uge 3

Deadlift

10 @ 60 kg
8 @ 100 kg
5 @ 120 kg
1 @ 140 kg

Pullups ( hammer grip )

10 @ bw
8 @ bw
6 @ bw

Cybex machine row

10 @ 58 kg
8 @ 72 kg
6 @ 79 kg
12 @ 58 kg

Chest supported dumbell row

10 @ 22,5 kg
10 @ 25 kg
10 @ 25 kg
10 @ 25 kg

Barbell curl

10 @ 25 kg
10 @ 30 kg
8 @ 32,5 kg
10 @ 25 kg

Hammer curl

10 @ 12 kg
10 @ 15 kg
10 @ 12 kg

Mandag d. 11 April

Dag 3 uge 3

Seated dumbell press

12 @ 20 kg
8 @ 25 kg
5 @ 27,5 kg
6 @ 25 kg
11 @ 20 kg

Lateral rais

12 @ 10 kg
10 @ 10 kg
10 @ 10 kg
6 @ 12 kg drop 6 @ 10 kg

Front dumbell rais

10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
8 @ 10 kg drop 8 @ 7 kg

Cable 'bag ryg' lateral rais

12 @ blok 1
8 @ blok 2
12 @ blok 1

Rear delt machine

15 @ 38 kg
12 @ 45 kg
10 @ 52 kg
10 @ 45 kg
12 @ 38 kg

Dumbell shrugs

15 @ 25 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

Hanging leg rais

10 @ bw
10 @ bw
10 @ bw
10 @ bw
10 @ bw

Onsdag d. 13 april

Dag 1 uge 1

Flad dumbell press

12 @ 25 kg
10 @ 30 kg
10 @ 32,5 kg ( rep pr )
6 @ 35 kg
7 @ 35 kg
-Kørte rigtig godt idag. God styrke. Fik filmet det sidste sæt på 35'erene, og det ser rigtig godt ud teknikmæssigt.

Incline barbell press

10 @ 50 kg
6 @ 60 kg
4 @ 65 kg
4 @ 60 kg

Incline smith press ( vægt angivet uden stang )

10 @ 30 kg
10 @ 30 kg
5 @ 35 kg drop 5 @ 30 kg

Overhead tricep cable extension

12 @ blok 8
12 @ blok 9
11 @ blok 10
13 @ blok 8

One arm dumbell extension

10 @ 7 kg
10 @ 7 kg
10 @ 6 kg

Rope pushdown

10 @ blok 5
10 @ blok 4
5 @ blok 6 drop 5 @ blok 4

Fredag d. 15 april

Dag 2 uge 1

Latpulldown

12 @ 52 kg
10 @ 58 kg
8 @ 65 kg
10 @ 58 kg

Barbell rows

12 @ 50 kg
8 @ 60 kg
8 @ 60 kg
12 @ 50 kg

V grip pulldown

10 @ 52 kg
10 @ 58 kg
10 @ 58 kg
10 @ 52 kg

Facepull

12 @ blok 4
12 @ blok 5
12 @ blok 5

Preacher curls

12 @ 10 kg
12 @ 10 kg
12 @ 10 kg

Cable curls

10 @ blok 3
10 @ blok 3
15 @ blok 2

Hammer curls

10 @ 12 kg
10 @ 12 kg
10 @ 10 kg

Søndag d.17 April

Dag 3 uge 1

Seated dumbell press

12 @ 20 kg
6 @ 25 kg
5 @ 25 kg
10 @ 20 kg
10 @ 20 kg

Lateral rais

12 @ 10 kg
10 @ 10 kg
10 @ 10 kg
10 @ 10 kg

Seated lateral rais

10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg

Cable 'bag ryg' lateral rais

12 @ blok 1
8 @ blok 2
12 @ blok 1

Cybex rear delt machine

15 @ 38 kg
10 @ 45 kg
10 @ 45 kg
10 @ 45 kg
12 @ 38 kg

Dumbell shrugs

15 @ 25 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

Leg press

12 @ 100 kg
10 @ 120 kg
10 @ 130 kg
10 @ 140 kg
6 @ 150 kg

Tirsdag d.19 April

Dag 1 uge 2

Dumbell press

12 @ 25 kg
10 @ 30 kg
10 @ 32,5 kg
6 @ 35 kg
10 @ 30 kg

Incline barbell press

10 @ 50 kg
6 @ 60 kg
10 @ 50 kg
10 @ 50 kg

Incline dumbell press

10 @ 20 kg
10 @ 20 kg
5 @ 20 kg drop 5 @ 15 kg

Rope pushdowns

12 @ blok 5
10 @ blok 6
10 @ blok 6

Overhead dumbell extension

10 @ 22,5 kg
10 @ 20 kg
10 @ 20 kg

One arm pushdown

8 @ blok 2
8 @ blok 2
6 @ blok 3
6 @ blok 3

Sidste 2 set var super-set med overhead one arm extension med 4 kg.

Fredag d. 22 april

Lat pulldown

12 @ 52 kg
10 @ 58 kg
8 @ 65 kg
10 @ 58 kg

Pullups

5 @ bw
5 @ bw
5 @ bw

Barbell rows

12 @ 50 kg
8 @ 60 kg
8 @ 60 kg
12 @ 55 kg

Seated Cable rows

10 @ 52 kg
10 @ 42 kg
10 @ 42 kg
10 @ 42 kg

dumbell Preacher curls

12 @ 10 kg
12 @ 10 kg
12 @ 10 kg

Cable one arm curl

12 @ blok 2
12 @ blok 2
12 @ blok 2

Hammer curls

10 @ 12 kg
10 @ 12 kg
10 @ 12 kg


Crunches

20 @ bw
12 @ bw + 10 kg
12 @ bw + 10 kg
12 @ bw + 10 kg
15 @ bw + 10 kg

Lørdag d. 24 april

Seated barbell press

12 @ 40 kg
9 @ 45 kg
2 @ 50 kg
10 @ 40 kg
10 @ 40 kg

Lateral rais

12 @ 10 kg
12 @ 10 kg
12 @ 10 kg
6 @ 12 kg drop 6 @ 10 kg

One arm lateral rais

12 @ 8 kg
10 @ 10 kg
10 @ 10 kg

Front rais

10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg

Overhead extension

12 @ 22,5 kg
10 @ 25 kg
9 @ 25 kg

One arm rw extension

10 @ blok 2
10 @ blok 2
10 @ blok 2

Pushdown

12 @ blok 7
12 @ blok 7
12 @ blok 7

Søndag d.24 april

Incline dumbell press

15 @ 20 kg
12 @ 25 kg
10 @ 27,5 kg
10 @ 27,5 kg

Incline barbell press

10 @ 50 kg
6 @ 60 kg
5 @ 60 kg
5 @ 60 kg

Flad dumbell press

8 @ 25 kg
6 @ 25 kg
9 @ 20 kg

Dumbell curl

10 @ 10 kg
10 @ 12 kg
10 @ 15 kg
10 @ 12 kg

Tirsdag d. 26 april

Pullups

8 @ bw
6 @ bw
6 @ bw

Bent over rows

12 @ 50 kg
8 @ 60 kg
6 @ 65 kg
8 @ 60 kg

Pulldown ( smalt grip )

12 @ 52 kg
12 @ 58 kg
8 @ 65 kg
12 @ 52 kg

Chest supported db row

10 @ 25 kg
10 @ 25 kg
10 @ 25 kg
10 @ 25 kg

dumbell Preacher curl

12 @ 10 kg
12 @ 10 kg
12 @ 10 kg

Dumbell curl

10 @ 12 kg
10 @ 10 kg
10 @ 10 kg

Onsdag d. 27 april

Benchpress

12 @ 60 kg
10 @ 70 kg
5 @ 80 kg
2 @ 85 kg

Incline dumbell press

12 @ 25 kg
10 @ 27,5 kg
10 @ 25 kg
10 @ 25 kg

Dips

8 @ bw
8 @ bw
8 @ bw

Pushdowns

12 @ blok 7
10 @ blok 8
10 @ blok 7

One arm dumbell extension

10 @ 6 kg
9 @ 7 kg
10 @ 6 kg

Rope pushdown

15 @ 11,5 kg
15 @ 11,5 kg
15 @ 11,5 kg

Hanging leg rais

10 @ bw
10 @ bw
10 @ bw
10 @ bw
10 @ bw

Fredag d. 29 april

Seated dumbell press

12 @ 20 kg
12 @ 20 kg
11 @ 20 kg
10 @ 20 kg
10 @ 20 kg

Lateral rais

12 @ 10 kg
12 @ 10 kg
12 @ 10 kg
6 @ 12 kg drop 6 @ 10 kg

Cable 'bag ryg ' lateral rais

12 @ blok 1
8 @ blok 2
12 @ blok 1
12 @ blok 1

Rear delt machine

12 @ 38 kg
12 @ 45 kg
12 @ 45 kg
12 @ 45 kg
12 @ 38 kg

Dumbell shrugs

15 @ 27,5 kg
10 @ 30 kg
10 @ 35 kg
10 @ 35 kg
10 @ 30 kg

Dumbell curl

12 @ 10 kg
10 @ 15 kg
10 @ 15 kg
10 @ 10 kg

Mandag d.2 maj

Lat pulldown

15 @ 52 kg
10 @ 58 kg
8 @ 65 kg
10 @ 58 kg

Pullups

5 @ bw
5 @ bw
5 @ bw

Machine rows

12 @ 58 kg
10 @ 65 kg
8 @ 72 kg
6 @ 79 kg

Chest supported dumbell row

10 @ 25 kg
10 @ 27,5 kg
10 @ 27,5 kg
10 @ 27,5 kg

Dumbell Preacher curl

12 @ 10 kg
12 @ 10 kg
12 @ 10 kg

Hammer curl

10 @ 12 kg
10 @ 12 kg
10 @ 12 kg

Cable one arm curl

10 @ blok 2
10 @ blok 2
10 @ blok 2

Onsdag d. 4 maj

Flad dumbell press

15 @ 25 kg
12 @ 30 kg
10 @ 32,5 kg
6 @ 35 kg
8 @ 30 kg

Incline barbell press

10 @ 50 kg
5 @ 60 kg
5 @ 60 kg
5 @ 60 kg

Dips

8 @ bw
8 @ bw
6 @ bw

Tricep pushdown ( v grip )

15 @ blok 7
12 @ blok 8
8 @ blok 9 drop 8 @ blok 6

One arm extensions

10 @ 6 kg
8 @ 7 kg
10 @ 6 kg

Rope pushdown( fokus på squueze og pump)

15 @ 11,5 kg
15 @ 11,5 kg
15 @ 11,5 kg

Fredag d. 6 maj

Seated dumbell press

12 @ 20 kg
8 @ 25 kg
5 @ 27,5 kg
10 @ 22,5 kg
5 @ 25 kg drop 3 @ 20 kg drop 5 @ 15 kg

Lateral rais

12 @ 10 kg
12 @ 10 kg
12 @ 10 kg
6 @ 12 kg drop 6 @ 10 kg

Front rais

10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
5 @ 10 kg drop 5 @ 8 kg

Cable 'bag ryg' lateral rais

12 @ blok 1
12 @ blok 1
12 @ blok 1

Shrugs

15 @ 25 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

Cybex rear delt machine

12 @ 38 kg
12 @ 38 kg
12 @ 38 kg

Seated Rear delt rais

12 @ 10 kg
12 @ 10 kg

Overhead cable tricep extension

15 @ blok7
10 @ blok 9
12 @ blok 8

Tricep one arm pushdown

10 @ blok 2
10 @ blok 2
10 @ blok 2

Dumbell curls

10 @ 12 kg
10 @ 15 kg
9 @ 15 kg
10 @ 12 kg
10 @ 10 kg
10 @ 10 kg

Søndag d. 8 maj

Latpulldown

12 @ 45 kg
10 @ 58 kg
10 @ 58 kg
10 @ 58 kg
10 @ 58 kg

Barbell rows

12 @ 50 kg
8 @ 60 kg
6 @ 65 kg
10 @ 55 kg

Machine rows

12 @ 58 kg
8 @ 72 kg
6 @ 79 kg
12 @ 58 kg

One arm machine pulldown

10 @ 22 kg
10 @ 22 kg
10 @ 22 kg

Dumbell Preacher curls

12 @ 10 kg
12 @ 10 kg
12 @ 10 kg

Alt. dumbell curls

10 @ 10 kg
10 @ 10 kg
10 @ 10 kg

SS

Crunches

20 @ bw
20 @ bw + 5 kg
20 @ bw + 5 kg
20 @ bw + 5 kg
20 @ bw + 5 kg

One arm cable curls

12 @ blok 2
10 @ blok 3
12 @ blok 2

Mandag aften brækkede jeg hånden og skal gå med gips 4 uger !!!!

Havde ellers en super træning mandag, med bla. 3 reps med 85 kg i bænkpres.
3 set x 10 reps med 27,5 kg dumbells i incline!!

Dette betyder at jeg ikke kan træne ordentligt i hele 4 uger

dagens meget amputerede træning. test dag over hvad jeg kan udføre af øvelser.

onsdag d.11 maj

Leg press

15 reps 103 kg
10 reps 130 kg
10 reps 149 kg
10 reps 175 kg
10 reps 175 kg

Leg extensions

15 reps 45 kg
10 reps 58 kg
10 reps 58 kg
12 reps 58 kg

Leg curl

12 reps 31 kg
10 reps 38 kg
12 reps 31 kg
12 reps 31 kg

Machine lateral rais

12 reps 22 kg
10 reps 30 kg
12 reps 22 kg
12 reps 22 kg
12 reps 22 kg

left arm shoulder pres stående

10 reps 15 kg
10 reps 15 kg
10 reps 15 kg
10 reps 15 kg
10 reps 15 kg

Left arm cable rows

10 reps 45 kg
10 reps 52 kg
10 reps 45 kg
10 reps 45 kg
10 reps 45 kg

crunches

20 reps bw
20 reps bw
20 reps bw
20 reps bw
20 reps bw

SS

hyper extensions

15 reps bw
15 reps bw
15 reps bw
15 reps bw
15 reps bw


Left arm cable curl

10 reps blok 3
10 reps blok 4
10 reps blok 4
10 reps blok 3


left arm rw cable pushdown

10 reps blok 2
10 reps blok 3
10 reps blok 2
10 reps blok 2

Fredag d 13 maj
handicap træning

Squat

10 reps 50 kg
6 reps 70 kg
5 reps 80 kg
5 reps 80 kg
5 reps 80 kg

Leg extensions

12 reps 52 kg
12 reps 52 kg
12 reps 52 kg
12 reps 52 kg

Machine lateral rais

10 reps 31 kg
10 reps 31 kg
10 reps 31 kg
10 reps 31 kg
10 reps 31 kg

Calve presses

12 reps 103 kg
12 reps 112 kg
12 reps 112 kg
12 reps 112 kg
12 reps 112 kg

left arm preacher curl

12 reps 10 kg
12 reps 10 kg
12 reps 10 kg
12 reps 10 kg

SS

Left arm overhead db extension

12 reps 7 kg
12 reps 7 kg
12 reps 7 kg
12 reps 7 kg

Crunches

20 reps bw
20 reps bw
20 reps bw
20 reps bw
25 reps bw