SHEMHAMFORASH

Træning @ SPH 18. Marts 2015
LEGS & ABS
OPV
Dynamic stretches

A BSQ 60 sec
OH SQ
8xlol
8x30
6x50
6x60
6x70
6x80
6x80
6x80

B1 Leg Ext
8x60
8x80
8x80
8x80
8x80

B2 Leg Curls 60 sec
8x100
8x110
8x110
8x110
8x110

C1 Seat Calf Raises
10x80
10x100
10x120
10x120
10x120

C2 Cable Crunches 60 sec
10x55
10x60
10x60
10x60
10x60

D Sidebends 60 sec
12x15 per side
12x20
12x25
12x25
12x25

60 mins

Træning @ SPH 19. Marts 2015
SHOULDERS + GUNS
OPV
Dynamic stretches

A DB Clean & Press 60 sec
6x18.5
6x21.5
6x23
5x26

B Seated BB Mili Press 120 sec
3x50
4x50
3x60
4x60
3x65+3x55

C Power Shrugs 120 sec
6x60
5x90
5x110
5x110
5x110

D1 Decl BB CG Press
6x40
6x60
5x70
5x70
5x70

D2 DB Curls 60 sec
6x12
6x14
5x16.5
5x16.5
5x16.5

E1 Floor Cable Curls
8x15
8x20
8x20
8x20

E2 Rope Pushdown
8x45
8x50
8x50
8x50

D2 DB Rear Lateral Raises 60 sec
8x4
8x4
8x4
8x4

1 hr 20 mins

Træning @ Løkken Fitness 20. Marts 2015
BACK
OPV
Dynamic stretches

A Rackpulls 120 sec
5x55
5x95
5x115
5x135
5x135

B Deadlift 120 sec
5x100
5x112.5
5x112.5

C1 Chinups
5xbw
5xbw+10kg
5xbw+10kg
5xbw+10kg
5xbw+10kg
5xbw+10kg

C2 Meadow Rows 120 sec
6x30
6x40
6x50
6x40
6x40
5x45

D Lying Facepulls chest support 30° bench 120 sec
8x30
8x30
8x30
8x30
8x30

1 hr 20 mins

Træning @ Løkken Fitness 21. Marts 2015
CHEST
OPV
Dynamic stretches

A BP 120 sec
6x40
6x50
6x60
6x70
5x80
5x80
5x80

B DB Incl Press 90 sec
6x26
6x28
6x30
6x32+6x24
6x32+6x24
6x32+6x24

C1 Decline Smith Press
8x55
8x55
8x55
5x75
5x75

C2 Cable Flies 90 sec
10x5
10x5
10x5
10x5
10x5

D Floor Press 120 sec
5x60
5x80
3x90
3x90

1 hr 20 mins

Træning @ SPH 23. Marts 2015
LEGS + ABS
OPV
Dynamic stretches

A BSQ 120 sec
6x40
6x50
6x60
5x80
5x80
5x90
5x90
5x90

B1 Leg Ext
8x60
8x80
8x100
8x120
8x120
8x120

B2 Leg Curls 60 sec
8x100
8x120
8x130
8x130
8x130
8x130

C1 Seat Calf Raises
10x120
10x120
10x120
10x120
10x120
10x120

C2 Cable Crunches 60 sec
12x55
12x55
12x55
12x55
12x55
12x55

1 hr 15 mins

Træning @ SPH 24. Marts 2015
SHOULDERS + GUNS
OPV
Dynamic stretches

A DB Clean&Jerk 60 sec
5x21.5
5x23

B Seated Fatbar Mili Press 120 sec
5x50
5x60
4x70
6x60
4x70
5x60
10x50

C Cable Lateral Raise 90 sec
8x10
8x10
8x10
8x10
8x10

D Upright Rows 90 sec
8x20
8x25
8x25
8x25
8x25
8x25

E1 CG Decl BP
6x50
6x70
6x70
6x70
6x70
6x70
6x70

E2 DB Curls 90 sec
7x14
5x16.5
5x16.5
5x16.5
5x16.5
7x14
5x16.5+3x14

E1 Floor Cable Curls
8x15
8x20
8x25
8x25

E2 Rope Pushdown
8x55
8x55
8x55
8x55

D2 DB Rear Lateral Raises 60 sec
8x4
8x4
8x4
8x4

1 hr 30 mins

Træning @ SPH 25. Marts 2015
BACK
OPV
Dynamic stretches

A Rackpulls 180+ sec
5x60
5x60
5x90
5x90
5x110
5x110
5x110
5x120
5x120
5x120

B Chinups 120 sec
5xbw
5xbw
5xbw+10kg
5xbw+10kg
5xbw+10kg
5xbw+10kg
5xbw+10kg

C DB Rows
6x26
6x32.5
6x32.5
6x32.5
6x35
6x35
6x35

C2-ish Pulldown Rows 120 sec
8x49
6x56
6x56
6x56

1 hr 50 mins

Træning @ SPH 26. Marts 2015
CHEST
OPV
Dynamic stretches

A BP 120 sec
5xlol
5x40
5x50
5x60
5x60
5x70
6x70
6x70
6x70

B Decl Press 120 sec
6x50
6x50
6x60
6x70
6x70
5x80
6x80
4x90
4x90

C ISO Chest Press Machine WG+CG 90 sec
8x20+8x20
8x40+8x40

Rimelig flade batterier - flies resten af session.

D Low Flies (0° - 45° below) 90 sec
10x10
10x10
10x12
10x12
10x12
10x12
10x12
10x12
10x12

1 hr 40 mins

Træning @ SPH 27. Marts 2015
LEGS + ABS
OPV
Dynamic stretches

A BSQ
OH SQ
8xlol
8x30
6x40
6x50
6x60
6x60
FSQ
8x40
8x50
8x40
5x80
6x60
6x70
3x90

B1 Leg Ext
8x60
8x80
8x100
8x120
8x120
8x120

B2 Leg Curls
8x100
8x120
8x130
8x130
8x130
8x130

C1 Seat Calf Raises
12x100
12x100
12x100
12x100
12x100

C2 Cable Crunches
12x55
12x55
12x55
12x55
12x55
12x55

who counts?

Træning @ SPH 28. Marts 2015
SHOULDERS + GUNS
OPV Dynamic stretches

A DB Clean&Jerk 60 sec
3x23
3x23
3x23

B Seated Fatbar Mili Press 120 sec
5xlol
5x30
5x40
5x50
5x60
5x50
5x60
5x60
6x60
6x60

C1 CG BP
5xlol
5x40
5x60
5x60
6x70
6x70
6x70

C2 BB Curls 90 sec
5xlol
5x30
5x30
5x30
6x30
6x30
6x30

D Facepulls 60 sec
8x40
10x45
10x50
10x50

E1 Rope Pushdown
8x55
8x55
8x55
8x55
8x55

E2 Rev Curls 60 sec
8x25
8x25
8x25
8x25
8x25

F1 Floor Curls
8x15
8x20
8x20
8x20
8x20

F2 DB Rear Lateral Raises 90 sec
8x4
8x4
8x4
8x4
8x4

G Cable Lateral Raise 90 sec
8x10
8x10
8x10

H Renegade Squat 90 sec
6x24
8x28
8x28
10x28

2 hrs 30 mins

Træning @ SPH 30. Marts 2015
CHEST & BACK
OPV
Dynamic stretches

A1 Dips
6xbw
6xbw
6xbw+10kg
6xbw+10kg
6xbw+10kg
6xbw+10kg

A2 Chinups 120 sec
6xbw
6xbw
6xbw+10kg
6xbw+10kg
6xbw+10kg
6xbw+10kg

B1 Rackpulls
3x50
5x80
5x90
5x100
5x110
5x120
5x120
5x120

B2 Decl Press 120 sec
5x40
5x50
5x60
5x70
5x70
5x80
5x80
5x80

C1 Incl BB Press
6x40
6x50
5x60
6x60
6x60
6x60

C2 Protein Hest 120 sec
6x40
6x50
6x60
6x60
6x60
6x60

D1 Pec Fly Machine
10x70
10x80
10x80
10x80
10x80
10x80

D2 Meadow Rows 120 sec
3x15+3x30
5x40
5x50
5x40
5x40
5x40

1 hr 50 mins

Træning @ SPH 31. Marts 2015
LEGS & ABS
OPV
Dynamic stretches

A BSQ 180+ sec
5xlol
5x40
5x60
6x80
1x110+5x80
1x110+5x80
1x110+5x80
1x115+5x80
1x110+5x80

B1 Leg Press
6x100
6x150
6x180

B2 SLDL 120 sec
8x40
8x40
8x40
8x40

C1 Calf Press
10x150
10x180
10x180
10x180
10x180

C2 Sidebends 60 sec
12x20
12x20
12x20
12x20
12x20

1 hr 55 mins

fretlz skrev:1x115+5x80

Lol'd, crazy frog

Træning @ SPH 01. April 2015
SHOULDERS + GUNS
OPV
Dynamic stretches

A DB Clean&Press 60 sec
5x21.5
5x21.5
5x21.5

B Seated Fatbar Mili Press 120 sec
5xlol
5x30
5x40
5x50
5x50
5x50
5x60
3x70
8x60
7x70
7x60

C1 CG BP
5xlol
5x40
6x60
6x70
6x70
6x70
6x70
6x70

C2 DB Curls 90 sec
8x12
8x14
8x14
5x16.5
5x16.5
5x16.5
5x16.5
5x16.5

D Facepulls 60 sec
8x35
8x45
8x50
8x50
8x50

E1 Incl Hammer Curls
8x12
8x12
8x12
8x12
8x12

E2 Rev Grip oa Pushdown 60 sec
8x20
8x20
8x20
8x20
8x20

2 hrs

Træning @ SPH 03. April 2015
CHEST & BACK
OPV
Dynamic stretches

A1 Bench Press
w/band
5xlol
5x40
5x40
5x50
5x60
5x70
5x70
5x80
5x80
4x85

A2 Rackpulls 180 sec
5xlol
5x50
5x80
5x90
5x110
5x120
3x130
3x140
5x110

B1 Dips
8xbw
8xbw+10kg
8xbw+15kg
8xbw+15kg
8xbw+15kg
8xbw+15kg

B2 Chinups 120 sec
6xbw
6xbw+10kg
6xbw+15kg
6xbw+15kg
6xbw+15kg
6xbw+15kg

C1 15° Incl Fatbar Press
6xlol
6x40
6x60
5x70
6x70
6x70

C2 Meadow Rows 120 sec
5x30
5x45
5x45
5x50
5x50
5x50

D1 Pec Fly Machine
8x70
8x70
8x80
8x80
8x80
8x80

D2 Pulley 120 sec
10x42
10x42
10x42
10x49
10x49
10x49

2 hrs 15 mins

Træning @ SPH 04. April 2015
LEGS&ABS
OPV
Dynamic stretches

A BSQ 90-120 sec
6xlol
6x40
6x40
6x60
6x80
2x100
5x80
1x110+5x80 300 sec ⇩
1x115+5x80
1x110+5x80
1x115+5x80
1x110+5x80

B1 SLDL
10x50
10x50
10x50
10x50

B2 Walking Lunges 120 sec
12xskridt w 15kg bag
12xskridt w 15kg bag
12xskridt w 15kg bag
12xskridt w 15kg bag

C1 Lying Leg Curls
8x30
8x40
8x40
8x40
8x40
8x40

C2 Leg Ext
8x60
8x100
8x120
8x120
8x120
8x140

C3 Cable Crunches 60 sec
12x45
12x50
12x50
12x50
12x50
12x50

D Calf Press 60 sec
15x120
15x120
15x120

2 hrs 35 mins

Træning @ SPH 05. April 2015
SHOULDERS + GUNS
OPV
Dynamic stretches
DB Clean&Press
3x21.5
2x26
3x23

A Seated Fatbar Mili Press 120 sec
5x40
5x50
5x50
5x60
5x60
6x60
4x70
5x70

B1 CG BP
6x50
6x60
5x75
5x75
4x80
5x75

B2 DB Curls 90 sec
4x14
7x14
6x16.5
6x16.5
6x16.5
6x16.5

C Facepulls 60 sec
10x45
10x50
10x50
10x50
10x50

D1 Rope Pushdown
8x55
8x55
8x55
8x55
8x55

D2 Rev Curls 60 sec
8x25
8x25
8x25
8x25
8x25

E1 DB Rear Lateral Raises
8x4
8x4
8x4
8x4
8x4

E2 Conc Curls 60 sec
10x10
10x10
10x10
10x10
10x10

F Renegade Squat 60 sec
10x28
10x28
10x28
10x28

2 hrs 20 min

Træning @ SPH 07. April 2015
CHEST & BACK
OPV
Dynamic stretches

A Chinups 120 sec
6xbw
6xbw
6xbw+10kg
6xbw+10kg
6xbw+10kg
6xbw+10kg

B1 Bench Press
5xlol
5x40
5x40
5x50
6x40
6x50
6x60
6x70
6x80
6x80
5x85
3x90+1F

B2 Rackpulls 180 sec
5x60
5x90
5x110
5x110
5x110
5x110
5x110

C1 15° Incl Fatbar Press
6xlol
6x40
8x50
8x60
8x60
8x60
8x60

C2 Meadow Rows 120 sec
6x15
6x30
5x45
5x50
5x50
5x50
5x50

D1 Pec Fly Machine
10x70
10x80
10x80
10x80
10x80

D2 Scapular Tracs 120 sec
8xbw
8xbw
8xbw
8xbw
8xbw

2 hrs 15 mins

(B1 og B2 fulgtes ikke helt ad. Fik lidt spot til BP og var derfor mere fokuseret her, så B2 blev lagt lidt random ind)

Træning @ SPH 08. April 2015
LEGS&ABS
OPV
Dynamic stretches

A BSQ 300 sec
6xlol
6x50
6x50
6x60
6x80
2x100+6x80
1x110+5x80
1x110+5x80
1x110+5x80
1x110+5x80

B1 SLDL
10x50
10x50
10x50
10x50
10x50

B2 Sidebends 90 sec
10x15
12x20
12x20
12x25
12x20

C1 Lying Leg Curls
8x40
8x40
8x40
8x40
8x40

C2 Leg Ext 90 sec
8x120
8x120
8x120
8x120
8x120

D1 Cable Crunches
12x45
12x50
12x50
12x50
12x50
12x50

D2 Calf Press 90 sec
10x120
10x180
10x180
10x180
12x180
12x180

2 hrs 20 mins
Var helt toasted efter dagens omgang. Strøg direkte hjem til mad og sofa. Håber det var det.

Træning @ SPH 09. April 2015
SHOULDERS + GUNS
OPV
Dynamic stretches

A1 DB Clean&Press
3x21.5
3x23
5x23
5x23

A2 Farmer Walk 90 sec
30 m 66kg
30 m 66kg
30 m 66kg
30 m 66kg

B Seated Fatbar Mili Press ?? sec
6xlol
6x40
6x50
5x55
5x60
5x60
1x70
5x60
5x60

C1 CG BP
6x50
6x60
6x70
6x75
6x75
6x75
6x75

C2 DB Curls 120 sec
6x14
6x14
6x16.5
6x16.5
6x16.5
6x16.5
6x16.5

D Facepulls 90 sec
10x40
10x50
10x50
10x50
10x50

E1 DB Lateral Raises
8x12
8x12
8x12
8x12
8x12

E2 Cable Floor Curls 60 sec
8x15
8x18
8x18
8x18
8x18

F1 Rope Pushdown
10x45
10x45
10x45
10x45

F2 Rev Curls
10x11
10x11
10x11
10x11

F3 DB Rear Lateral Raises 75 sec
8x5
8x5
8x5
8x5

2 hrs 20 min

Træning @ SPH 13. April 2015
CHEST & BACK
OPV
Dynamic stretches

A Rackpulls 180 sec
5xbar
5x60
5x60
5x90
5x90
5x110
5x115
5x115
5x120
5x120
5x120

B Bench Press w band 60 sec
5xbar
5x40
5x50
6x50
6x50
6x50
6x50
6x50
6x50
6x50

C1 Incl Press
6xbar
6x40
6x50
6x55
6x55
6x55

C2 Protein Hest Yates 120 sec
6xbar
6x40
6x50
6x55
6x55
6x55

D1 Pec Fly Machine
10x60
10x70
10x80
10x90
10x90

D2 Meadow Rows 120 sec
5x30
5x45
5x45
5x45
5x45

2 hrs 5 mins

Træning @ SPH 14. April 2015
LEGS&ABS
OPV
Dynamic stretches

A BSQ 180-240 sec
8xlol
8x40
8x50
8x60
6x80
2x100+6x80
1x110+6x80
1x120+5x80
1x110+5x80

B1 SLDL
10x40
10x50
10x55
10x55
10x55
10x55

B2 Cable Crunches 90 sec
12x45
12x50
12x55
12x55
12x55
12x55

C1 Lying Leg Curls
8x40
8x40
8x40
8x40
8x40

C2 Leg Ext 90 sec
8x120
8x120
8x120
8x120
8x120

D1 Calf Press
12x100
12x130
12x130
12x130
12x130
12x130

D2 Sidebends 90 sec
12x15
12x20
12x20
12x20
12x20
12x20

2 hrs 20 mins

Træning @ SPH 15. April 2015
SHOULDERS + GUNS
OPV
Dynamic stretches

A1 Seated Fatbar Mili Press
6xlol
6x40
6x40
6x50
5x60
6x60
3x70
4x70
3x75
5x70

A2 Farmer Shrugs 120 sec
8x66
8x66
8x66
8x66
8x66
8x66
8x66
8x66

B1 CG BP
6x50
6x60
6x70
6x75
5x80
6x75
4x80
6x75

B2 DB Curls 90 sec
6x14
7x14
7x14
6x16.5
6x16.5
6x16.5
6x16.5
6x16.5

C Facepulls 90 sec
10x40
10x50
10x50
10x50
10x50

D1 DB Lateral Raises
8x12
8x12
8x12
8x12
8x12

D2 Cable Floor Curls 60 sec
8x15
8x20
8x20
8x20
8x20

E1 Incline Curls
8x7
10x7
9x7
8x7
8x7

E2 OA Rope Pushdown
10x20
10x25
10x25
10x25
10x25

E3 DB Rear Lateral Raises 90 sec
8x5
8x5
8x5
8x5
8x5

2 hrs 40 min

Træning @ SPH 17. April 2015
CHEST & BACK
OPV
Dynamic stretches

A Rackpulls 180 sec
5x50
5x70
5x90
5x110
5x125
5x140
5x140
4x140

B1 Bench Press w band
8xbar
8x40
8x45
8x60
8x60
8x60
8x60
8x60
8x60
8x60

B2 Chinups 120 sec
5xbw
6xbw
8xbw
8xbw
8xbw
8xbw
8xbw
8xbw

C1 Incl Press
8x40
8x50
8x55
8x60
8x60
8x60
8x60

C2 Meadow Rows 120 sec
5x30
5x40
5x45
5x45
6x45
5x50
5x50

D1 Iso Bench Mach
10x30
10x40
10x50
10x55
10x60
10x60

D2 Inv Rows 120 sec
8x42
8x42
8x49
8x49
8x49
8x49

E1 Cable Flyes
10x15
10x18
10x18
10x18
10x18

E2 Rear Delt Mach 90 sec
8x50
8x50
8x50
8x50
8x50

2 hrs 35 mins

Træning @ SPH 18. April 2015
LEGS&ABS
OPV
Dynamic stretches

A1 BSQ
5xbar
5x50
5x50
5x70
5x70
5x80
5x90
5x90
5x90
5x90
5x90

A2 Leg Raises 120-180 sec
10x
10x
10x
10x
10x
10x

B1 SLDL
10x40
10x45
10x45
10x45
10x45
10x45

B2 Cable Crunches 60 sec
12x45
12x50
12x50
12x50
12x50
12x50

C1 Seat Leg Curls
8x100
8x120
8x120
8x120
8x120
8x120

C2 Leg Ext 90 sec
8x80
8x100
8x100
8x100
8x120
8x120

D1 Seat Calf Raise
10x80
10x110
10x110
10x110
10x110

D2 Calf Press
10x100
10x130
10x130
10x130
10x130

D3 Sidebends 90 sec
12x20
12x20
12x20
12x20
12x20

2 hrs 30 mins

Træning @ SPH 19. April 2015
SHOULDERS + GUNS
OPV
Dynamic stretches

A1 Seated Fatbar Mili Press
6xbar
6x40
6x50
6x50
6x60
6x60
6x65
6x65
6x65

A2 Farmer Shrugs 120 sec
8x66
8x66
8x106
8x106
8x106
8x106
8x106

B1 CG BP
8x50
8x60
6x70
6x75
6x75
6x75
6x75

B2 DB Curls 90 sec
6x14
7x14
7x14
6x16.5
6x16.5
6x16.5
6x16.5

D1 DB Lateral Raises
10x8
10x10
10x10
10x10
10x10
10x10
10x10
10x10

D2 Conc Curls 60 sec
10x8
10x10
10x10
10x10
10x10
10x10
10x10
10x10

2 hrs

Træning @ SPH 17. April 2015
CHEST & BACK
OPV
Dynamic stretches

A Rackpulls 180+ sec
5x50
5x50
5x80
5x90
5x110
5x110
5x125
3x140
3x145
3x145

B1 Bench Press
8xbar w band
6x40 w band
6x50 w band
6x60
6x70
5x80
5x80

B2 Chinups 120 sec
5xbw mixed grip
5xbw mixed grip
8xbw
8xbw
8xbw
8xbw

C1 Incl DB Press
8x23
8x26
8x26
8x26

C2 Pulldown Machine
4x140
4x140
5x140
5x140

C3 Cable Pulley supin-grip
8x49
8x49
8x49
8x49

C4 Rear Delt Mach 90 sec
8x50
8x50
8x50
8x50

2 hrs 15 mins

Træning @ SPH 22. April 2015
LEGS&ABS
OPV
Dynamic stretches

A BSQ
OH SQ
8xbar
8x30
6x40
6x60
6x70
6x80
5x90
4x95
5x90
5x95
5x95
5x95
5x95

B1 SLDL
10x40
8x50
8x50
8x50
8x50
8x50

B2 Cable Crunches 60 sec
12x45
12x50
12x55
12x55
12x55
12x55

C1 Seat Leg Curls
10x110
10x120
10x120
10x130
10x130
10x130

C2 Leg Ext
10x80
10x100
10x120
10x120
10x120
10x120

C3 Sidebends 90 sec
12x20
12x20
12x20
12x20
12x20

2 hrs 20 mins

Træning @ SPH 23. April 2015
SHOULDERS + GUNS
OPV
Dynamic stretches

A1 Seated Fatbar Mili Press
8xbar
6x30
6x40
6x50
6x60
6x65
5x70
4x70
5x70
8x50

A2 Farmer Shrugs 120 sec
8x66
8x66
8x106
8x106
8x106
8x106
8x106

B Facepulls 90 sec
8x40
8x45
8x45
8x45
8x45
8x45
8x45

C1 CG BP
8x50
7x60
6x70
6x75
5x77.5
5x80
6x75

C2 DB Curls 90 sec
8x12
6x16
6x16.5
6x16.5
7x16.5
7x16.5
7x16.5

D DB Lateral Raises 60 sec
8x12
8x12
8x12
8x12

E1 Floor Curls
8x15
8x20
8x22
8x22
8x22
8x22

E2 Upright Rows 90 sec
8x10
8x20
8x25
8x25
8x25
8x25

F1 Rope OH Ext
8x45
8x45
10x45
10x45
10x50

E2 Conc Curls 90 sec
8x8
8x8
8x8
8x8
8x8

2 hrs 30 mins

Træning @ SPH 26. April 2015
CHEST & BACK
OPV
Dynamic stretches

A1 Bench Press
6x30
6x35
6x50
6x55
6x60
6x67.5
6x75
1x80
3x85
3x85
3x85

A2 Protein Hest supin grip 180 sec
6x50
6x60
6x65
6x65
6x65
6x65
6x60

B1 Iso Bench Mach
10x40
10x50
10x60
10x70
10x60
10x50

B2 Pulldown Cable CG 60 sec
8x42
8x49
8x56
8x56
8x56
8x56

C1 Low Cable Flyes
8x15
8x15
8x15
8x15
10x15
10x15
10x15

C2 Pulley WG
8x35
8x35
8x35
8x35
8x35
8x35
8x35

C3 Pulley supin-grip explosive 15-20 sec
5x35
5x35
5x35
5x35
5x35
5x35
5x35

2 hrs 15 mins

SHEMHAMFORASH

Brugere online