5. marts 2014 AM

A. Deadlift T:00X0 R:120-180
10x60kg
10x60kg
5x80kg
1x100kg
1x120kg
1x150kg
1x170kg

B. Power clean and push press R:90
2x50kg
1x55kg
1x57.5kg
1x60kg
1x62.5kg
1x65kg
1x67.5kg

C. Squat T:20X0 R:90-120
5x60kg
3x80kg
1x100kg
1x120kg
1x140kg
1x140kg

5. marts 2014 PM

A. Squat T:20X0 R:120
Op til:
3x130kg
3x130kg
3x130kg

B. Deadlift T:00X0 R:150-180
Op til:
1x140kg
1x160kg
1x160kg
1x160kg

C. Power clean and push press R:60-90
3x40kg
2x50kg
1x60kg
1x65kg
1x70kg
0x75kg
2x60kg
2x60kg
2x60kg
2x60kg
2x60kg

D. Military press T:20X0 R:90
5x50kg
5x50kg
5x50kg
5x50kg
5x50kg.. Moderat cheat på sidste rep.

E1. French press T:20X0 R:10
10x28kg
10x28kg
10x28kg

E2. EZ-bar curls T:20X0 R:60
10x28kg
10x28kg
10x28kg

Jeg havde tidligt fri fra studiet i dag, så jeg tog en ekstra træning hen på aftenen. Squat kørte rigtig godt og var okay let,- der var ihvertfald nok energi til en 5'er med 130 kg. Derimod føler jeg, at teknikken er helt forfærdelig i power clean and push press. Jeg vil egentlig gerne lave clean 'n jerk i stedet, men det kan jeg på ingen måde finde ud af. Jeg venter i øjeblikket på at blive kontaktet af en forhåbentlig kompetent person, der kan hjælpe mig på rette vej med øvelsen.

6. marts 2014 AM

A. Barbell bench press T:20X0 R:90
10x60kg
10x60kg
10x60kg
3x80kg

B. Power clean and push press R:30
1x50kg
1x50kg
1x50kg
1x50kg
1x50kg
1x60kg
1x60kg
1x60kg
1x65kg
1x65kg

C. Military press T:20X0 R:90
10x40kg
10x40kg
8x40kg

D. DB flies T:20X0 R:60
10x14kg
10x14kg
10x14kg

E. Standing DB lateral raise T:20X0 R:45
12x7kg
12x7kg
12x7kg

F. Decline close-grip bench press T:20X0 R:60
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg

G. Hanging knee raise T:20X0 R:60
8xbw
8xbw
8xbw.. Primært for at træne min grebsstyrke og så kunne jeg lige så godt hæve benene og stimulere rectus abdominis en smule, når jeg alligevel hængte der.

6. marts 2014 PM

A. Power clean and push press R:30
Op til:
5x40kg
3x50kg
2x60kg
2x60kg

B. Deadlift T:00X0 R:150-180
3x100kg
3x120kg
1x140kg
1x160kg

C. Standing DB shoulder press T:20X0 R:45
10x16kg
10x16kg
10x16kg

D. Seated DB lateral raise T:20X0 R:45
15x4kg
15x4kg
15x4kg

8. marts 2014

30 min teknik i clean 'n jerk.

A. Military press T:20X0 R:90
10x40kg
10x40kg
10x40kg

B1. Standing DB lateral raise T:20X0 R:10
10x7kg
10x7kg
10x7kg

B2. Standing DB shoulder press T:20X0 R:60
10x12kg
10x12kg
10x12kg

C1. French press T:20X0 R:10
10x28kg
10x28kg
10x28kg

C2. Standing DB curls T:20X0 R:60
10x12kg
10x12kg
10x12kg

9. marts 2014

A. Bend-over rows T:20X0 R:90
8x65kg
8x65kg
8x65kg
8x65kg

B. Wide-grip pronated pulldowns T:20X0 R:90
10x65kg
10x60kg
10x60kg

C. Cable reverse flies T:20X0 R:45
15x5kg
15x5kg
15x5kg

D. Seated cable row T:20X0 R:45
10x35kg
10x35kg
10x35kg

E. Leg extension T:20X0 R:60
10x70kg
10x70kg
10x70kg

F. Leg curl T:20X0 R:60
10x70kg
10x70kg
10x70kg

26.01: 92.4 kg
02.02: 91.1 kg (-1.3 kg)
09.02: 89.9 kg (-2.5 kg)
16.02: 89.5 kg (-2.9 kg)
23.02: 88.1 kg (-4.3 kg)
02.03: 87.9 kg (-4.5 kg)
09.03: 88.0 kg (-4.4 kg)

Ingen ændring på vægten gennem den sidste uge. Vægten begyndte dog at falde hen på de sidste dage på ugen.

10. marts 2014

A. Barbell bench press T:20X0 R:90
5x70kg
5x70kg
5x70kg
5x70kg
5x70kg

B. Incline DB press T:20X0 R:90
10x24kg
10x24kg
10x24kg

C. Military press T:20X0 R:90
5x40kg
5x50kg
5x50kg
5x40kg
5x40kg

D. Triceps rope pushdown T:20X0 R:60
10x20kg
10x20kg
10x20kg

12. marts 2014

A. Barbell bench press T:20X0 R:90
5x75kg
5x75kg
5x75kg
5x75kg
5x75kg

B. Seated cable flies T:20X0 R:45
15x8kg
15x8kg
15x8kg

C. DB shoulder press T:20X0 R:90
5x26kg
5x26kg
5x26kg
5x26kg
5x26kg

D. Seated DB lateral raise T:20X0 R:45
15x4kg
15x4kg
15x4kg

E1. French press T:20X0 R:10
10x30kg
10x30kg

E2. Close-grip bench press T:20X0 R:60
10x30kg
10x30kg

13. marts 2014

A. Deadlift T:00X0 R:90
5x60kg
5x80kg
5x100kg
5x120kg

B. Cable seated row T:20X0 R:60
15x35kg
15x35kg
15x35kg

C. Standing DB curls T:20X0 R:60
10x12kg
10x12kg
10x12kg

25 min cardio - ca 328 kcal

14. marts 2014

A. Barbell bench press T:20X0 R:90
10x60kg
10x60kg
10x60kg
10x60kg

B. Incline DB press T:20X0 R:90
5x30kg
5x32kg
5x32kg
5x32kg
5x32kg

C1. DB shoulder press T:20X0 R:10
12x18kg
12x18kg
12x18kg

C2. Standing DB lateral raise T:20X0 R:60
12x6kg
12x6kg
12x6kg

D. Overhead triceps ext. unilateral T:20X0 R:30
10x12kg
10x12kg
10x12kg

10 min cardio - ca 136 kcal

15. marts 2014

A. Front squat T:20X0 R:90
10x60kg
10x60kg
10x60kg
10x60kg

B. Bend-over row T:20X0 R:90
10x60kg
10x60kg.. Jeg fik ondt i håndleddet, så kørte yates row herfra.
10x60kg
10x60kg

C. RFE lunges T:20X0 R:60
10x12kg
10x12kg
10x12kg

D. Close-grip pulldown T:20X0 R:60
10x54kg
10x54kg
10x54kg

20 min cardio - ca 220 kcal

16. marts 2014

A. Barbell bench press T:20X0 R:90
5x75kg
5x75kg
5x75kg
5x75kg
5x75kg

B. Incline DB press T:20X0 R:90
5x30kg
5x34kg
5x32kg
5x32kg
5x32kg

C. DB shoulder press T:20X0 R:90
8x26kg
7x26kg
5x26kg
4x26kg

D1. Seated DB lateral raise T:20X0 R:10
10x4kg
10x4kg
10x4kg

D2. DB flies T:20X0 R:45
10x12kg
10x12kg
10x12kg

E. French press T:20X0 R:60
10x28kg
10x28kg
10x28kg

+ mave

26.01: 92.4 kg
02.02: 91.1 kg (-1.3 kg)
09.02: 89.9 kg (-2.5 kg)
16.02: 89.5 kg (-2.9 kg)
23.02: 88.1 kg (-4.3 kg)
02.03: 87.9 kg (-4.5 kg)
09.03: 88.0 kg (-4.4 kg)
16.03: 87.3 kg (-5.1 kg)

17. marts 2014

A. Deadlift T:00X0 R:150
Op til:
1x120kg
1x140kg
1x140kg
1x140kg
1x150kg
1x160kg

B. Front squat T:20X0 R:90
5x60kg
5x80kg
5x80kg.. Ondt i håndleddet - jeg har stadig ikke helt styr på VL-greb. Back squat herfra.
5x80kg
1x100kg
1x120kg
1x130kg

C. Yates row T:20X0 R:90
10x60kg
10x60kg
10x60kg
10x60kg

D. Close-grip pulldown T:20X0 R:60
5x70kg
5x70kg
5x70kg
5x70kg
5x70kg

E. Standing DB curls T:20X0 R:60
10x12kg
10x12kg
10x12kg

10 min cardio - ca 131 kcal

19. marts 2014

A. Barbell bench press T:20X0 R:90
10x65kg
10x65kg
10x65kg
10x65kg

B1. Incline DB flies T:20X0 R:10
8x16kg
8x16kg
8x16kg

B2. Incline DB press T:20X0 R:60
8x16kg
8x16kg
8x16kg

C. Military press T:20X0 R:90
8x40kg
8x40kg
7x40kg
6x40kg

D. Seated DB lateral raise T:20X0 R:45
10x5kg
10x5kg
10x5kg
10x5kg

E1. French press T:20X0 R:10
10x28kg
10x28kg
10x28kg

E2. Close-grip bench press T:20X0 R:60
10x28kg
10x28kg
9x28kg

+ mave

10 min cardio - ca 148 kcal

21. marts 2014

A. Yates row T:20X0 R:90
10x65kg
10x65kg
10x65kg
10x65kg

B. Wide-grip pronated pulldowns T:20X0 R:90
10x60kg
10x60kg
10x55kg
10x55kg

C1. Seated cable row T:20X0 R:10
10x20kg
10x20kg
10x20kg

C2. Seated cable reverse flies T:20X0 R:60
10x4kg
10x4kg
10x4kg

D. Standing DB curls T:20X0 R:30
6x14kg
6x14kg
6x14kg
8x10kg
8x10kg
8x10kg

E1. Leg extensions T:20X0 R:10
12x65kg
12x65kg
12x65kg
12x65kg.. Min lænd driller mig meget for tiden, så jeg er nødt til at tage en pause fra squat og dødløft. Om der er tale om 2 ugers pause eller 2 måneders pause, ved jeg endnu ikke.

E2. Leg curls T:20X0 R:60
12x65kg
12x65kg
12x65kg
12x65kg

+ læg

10 min cardio - ca 135 kcal

Til sidst et stk arto-pose.

22. marts 2014

A. Barbell bench press T:20X0 R:90
4x80kg
4x80kg
4x80kg
4x80kg
4x80kg

B. Incline DB press T:20X0 R:60
10x24kg
10x24kg
10x24kg

C. DB flies T:20X0 R:45
10x12kg
10x12kg
10x12kg

D. Military press T:20X0 R:60
8x40kg
8x40kg
6x40kg
5x40kg

E1. Standing DB lateral raise T:20X0 R:10
10x7kg
10x7kg
10x7kg

E2. Standing DB shoulder press T:20X0 R:60
10x12kg
10x12kg
10x12kg

F. French press T:20X0 R:60
10x28kg
10x28kg
10x28kg

+ mave

23. marts 2014

A. Bent-over row T:20X0 R:90
12x40kg
12x40kg
12x40kg
12x40kg

B. Walking lunges T:20X0 R:30
10x14kg
10x14kg
10x14kg
10x14kg

C. Wide-grip pronated pulldowns T:20X0 R:60
8x61kg
8x61kg
8x61kg
8x61kg

D. Lying cable reverse flies T:20X0 R:45
12x5kg
12x5kg
12x5kg
12x5kg

E. Leg press unilateral T:20X0 R:30
8x55kg
8x45kg
8x35kg

F. Barbell curls T:20X0 R:60
10x20kg
10x25kg
10x25kg

24. marts 2014

A. Incline DB press T:20X0 R:90
10x26kg
10x26kg
10x26kg
10x26kg

B. DB flies T:41X0 R:60
10x10kg
10x10kg
10x10kg

C. Incline DB press T:20X0 R:90
5x32kg
5x32kg
5x32kg
5x32kg

D. DB shoulder press T:20X0 R:90
10x22kg
10x22kg
10x22kg
8x22kg

E1. Standing DB lateral raise T:20X0 R:10
10x7kg
10x7kg
10x7kg

E2. DB upright row T:20X0 R:45
10x7kg
10x7kg
10x7kg

F1. DB overhead triceps ext. unilateral T:20X0 R:10
10x12kg
10x12kg
10x12kg

F2. Standing DB curls T:20X0 R:30
10x12kg
10x12kg
10x12kg

+ mave

26. marts 2014

A. Deadlift T:20X0 R:90-120
5x80kg
5x80kg
5x80kg
5x100kg
5x100kg
5x120kg
5x130kg
5x140kg.. Det kørte skide godt i dag - jeg mærkede intet til lænden. Det har utvivlsomt hjulpet meget, at jeg droppede squat og dødløft for en periode.

B. Hack squat T:20X0 R:90
10x60kg
10x60kg
10x60kg
10x60kg.. Første gang jeg laver øvelsen. Bevægelsesmønstret skal lige indkodes, før den kører ordentligt. Jeg stødte en del gange imod baglåret.

C. Yates row T:20X0 R:60
10x60kg
10x60kg
10x60kg
10x60kg

D. Wide-grip pronated pulldowns T:20X0 R:60
10x55kg
10x55kg
8x55kg

E1. Leg extensions T:20X0 R:10
10x70kg
10x70kg
10x70kg
10x70kg

E2. Leg curls T:20X0 R:60
10x70kg
10x70kg
10x70kg
10x70kg

17 min cardio - ca 201 kcal

27. marts 2014

A. Barbell bench press T:20X0 R:90
8x70kg
8x70kg
8x70kg
8x70kg

B. Incline DB press T:20X0 R:90
5x28kg
5x30kg
5x32kg
5x32kg
5x32kg

C. Military press T:20X0 R:60
12x35kg
10x35kg
9x35kg
8x35kg

D1. Seated DB lateral raise T:20X0 R:10
10x5kg
10x5kg
10x5kg
10x5kg

D2. DB upright row T:20X0 R:60
10x5kg
10x5kg
10x5kg
10x5kg

E1. French press T:20X0 R:10
12x28kg
12x28kg
9x28kg

E2. Close-grip bench press T:20X0 R:60
10x28kg
10x28kg
10x28kg

+ mave

28. marts 2014

A. Deadlift T:20X0 R:150
5x60kg
5x100kg
5x140kg
5x140kg
5x140kg
1x150kg
1x155kg
1x160kg
1x165kg

B. Hack squat T:20X0 R:90
8x60kg
8x60kg
8x60kg
5x80kg
5x80kg
5x80kg

C. Front squat T:41X0 R:90
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg

D. Walking lunges T:20X0 R:60
10x14kg
10x16kg
10x18kg
10x20kg
10x22kg

30. marts 2014

A. Deadlift T:20X0 R:150
5x100kg
5x100kg
5x120kg
5x140kg
1x160kg
1x165kg
1x170kg
15x140kg

B. Yates row T:20X0 R:90
10x60kg
10x60kg
10x60kg
10x60kg

C. Wide-grip pulldowns T:20X0 R:90
8x54kg
8x54kg
8x54kg
8x54kg

D. Standing DB curls T:20X0 R:60
10x12kg
10x12kg
10x12kg
10x12kg

2. april 2014

A. Barbell bench press T:20X0 R:90
5x70kg
5x70kg
5x70kg
5x80kg
5x80kg
5x80kg

B1. Military press T:20X0 R:10
10x30kg
8x40kg
8x40kg
6x40kg
6x40kg

B2. Standing DB lateral raise T:20X0 R:60
8x5kg
8x5kg
8x5kg
8x5kg
8x5kg

C. Close-grip bench press T:20X0 R:60
10x40kg
10x40kg
10x50kg
10x50kg
10x50kg

D. Deadlift T:20X0 R:150
Op til:
1x120kg
1x140kg
1x150kg
1x160kg
5x140kg
5x140kg
5x140kg
10x100kg
10x100kg
10x100kg

4. april 2014

A. Barbell bench press T:20X0 R:60
5x60kg
5x70kg
5x80kg
5x80kg
5x80kg
10x60kg
10x60kg
7x60kg

B. Incline DB press T:20X0 R:90
5x24kg
5x26kg
5x28kg
5x30kg

C. DB flies T:40X0 R:60
8x12kg
8x12kg
8x12kg
20x7kg.. T:20X0

D1. Military press T:20X0 R:10
5x40kg
5x40kg
5x40kg
5x40kg
5x40kg

D2. Standing DB lateral raise T:20X0 R:90
10x4kg
10x4kg
10x4kg
10x4kg
10x4kg

E. French press T:20X0 R:60
10x28kg
10x28kg
10x28kg

+ mave

5. april 2014

A. Bent-over row T:20X0 R:90
10x60kg
10x60kg
10x50kg
10x50kg
10x50kg

B. Cable pulldown T:20X0 R:60
10x54kg
10x54kg
10x54kg
10x54kg

C1. Bent-over rear delt raise T:20X0 R:10
15x3kg
15x3kg
15x3kg
15x3kg

C2. Barbell shrugs T:20X0 R:60
10x60kg
10x60kg
10x60kg
10x60kg

D. DB walking lunges T:20X0 R:60
10x20kg
10x20kg
10x20kg
8x20kg

E. Standing DB hammer curls T:20X0 R:60
10x12kg
10x12kg
10x12kg
8x12kg

7. april 2014

A. Barbell bench press T:20X0 R:90
5x60kg.. T:41X0
5x60kg.. T:41X0
5x60kg.. T:41X0
5x80kg
5x80kg
5x80kg
14x60kg
10x60kg

B. Pull ups T:20X0 R:90
5xbw
5xbw
5xbw
5xbw
4xbw

C1. Military press T:20X0 R:10
10x40kg
10x40kg
8x40kg

C2. Standing lateral raise T:20X0 R:90
8x5kg
8x5kg
8x5kg

D. Yates row T:20X0 R:60
10x60kg
10x60kg
10x60kg

E. Bent-over row T:20X0 R:60
10x40kg
10x40kg
10x40kg

F. Dips T:20X0 R:90
5xbw
5xbw+10kg
5xbw+20kg
3xbw+30kg
14xbw

G. Standing DB curls T:20X0 R:30
5x15kg
5x15kg
5x15kg
5x15kg

H. DB walking lunges T:20X0 R:60
10x20kg
10x20kg
10x20kg

8. april 2014

A. Deadlift T:20X0 R:150-300
5x80kg
5x80kg
5x80kg
5x100kg
1x120kg
1x140kg
1x160kg
1x170kg
1x180kg
3x160kg
10x120kg

B. Squat T:20X0 R:120
5x80kg
3x100kg
1x120kg
1x130kg
1x140kg
1x150kg
5x100kg.. T:41X0
30x60kg
30x60kg
20x60kg

C. Barbell shrugs T:20X0 R:90
10x60kg
10x60kg
10x60kg

D. Standing DB curls T:20X0 R:60
8x15kg
8x15kg
8x15kg

9. april 2014

A. Barbell bench press T:20X0 R:120
5x60kg
1x80kg
1x90kg
1x95kg
1x100kg
0x105kg.. Tæt på.
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg

B. Squat T:20X0 R:120
5x60kg
5x100kg
5x120kg
2x140kg
1x150kg
3x120kg
3x120kg
3x120kg
3x120kg
3x120kg

C. Military press T:20X0 R:120
5x40kg
5x45kg
5x50kg
5x55kg
2x60kg
12x35kg
12x35kg
10x35kg

D. Standing lateral raise T:20X0 R:60
10x5kg
10x5kg
8x5kg

E1. Dips T:20X0 R:10
5xbw
5xbw+10kg
5xbw+20kg
5xbw+20kg
5xbw+20kg

E2. Standing DB curls T:20X0 R:60
5x15kg
5x15kg
5x15kg
5x15kg
5x15kg

11. april 2014 AM

A. Deadlift T:20X0 R:180-300
5x80kg
5x100kg
1x120kg
1x140kg
1x160kg.. Det gik elendigt i dag.

B. Pull ups T:20X0 R:90
5xbw
5xbw
5xbw

C. Squat T:20X0 R:90
10x40kg
5x80kg.. Jeg fik ondt i lænden igen igen.

D1. Barbell bench press T:20X0 R:60
20x20kg
15x40kg
15x40kg
15x40kg
3x60kg.. T:22X0
3x60kg.. T:22X0
3x60kg.. T:22X0
3x80kg
10x60kg
10x60kg
10x60kg
10x40kg ss bor
10x40kg ss bor
10x40kg ss bor
10x40kg ss bor
10x40kg ss bor

D2. Bent-over row T:20X0 R:60
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg

11. april PM

A1. Military press T:20X0 R:60/10
10x40kg
10x40kg
10x40kg
10x35kg
10x35kg
10x30kg ss standing lateral raise
10x30kg ss standing lateral raise
10x30kg ss standing lateral raise
10x30kg ss standing lateral raise
10x30kg ss standing lateral raise

A2. Standing lateral raise T:20X0 R:60
12x2.5kg
12x2.5kg
12x2.5kg
12x2.5kg
12x2.5kg

B1. Dips T:20X0 R:10
10xbw
10xbw
10xbw
10xbw
8xbw

B2. Barbell curls T:20X0 R:60
10x25kg
10x25kg
10x25kg
10x25kg
9x25kg

C. Hanging knee raise R:60
10
10
10
10

D. Standing DB curls T:20X0 R:30
5x15kg
5x15kg
5x15kg
5x15kg