SHEMHAMFORASH

Træning @ SPH 27. April 2015
LEGS&ABS
OPV
Dynamic stretches

A BSQ 150 sec
OH SQ
8xbar
8x30
6x40
6x50
6x60
5x80
5x80
5x90
5x90
5x95
5x95

B Deadlift/Rackpull - 5 cm plateau 180 sec
5x60
5x80
5x100
5x115
5x115
5x115
5x115

C Cable Crunches 60 sec
12x45
12x55
12x55
12x55
12x55

D1 Seat Leg Curls
10x110
10x120
10x130
10x130
10x130
10x130
10x130

D2 Leg Ext 90 sec
10x60
10x80
10x100
10x100
10x100
10x100
10x100

E Sidebends 60 sec
12x20
12x20
12x20
12x20
12x20

2 hrs 30 mins

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

A Klokov Press 120 sec
6xbar
6x30
6x40
6x40
6x40
6x40
6x40

B Seated Fatbar Mili Press 120 sec
6x40
6x52.5
6x55
6x60
6x60
6x60
6x62.5
6x62.5
6x62.5

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

C2 DB Curls 90 sec
7x12 \
7x14 > - seated
7x14 /
7x16.5
7x16.5
7x16.5
7x16.5

D Facepulls 90 sec
8x45
8x45
8x45
8x45
8x45

E1 Rope OH Ext
8x45
8x50
8x50
8x50
8x50

E2 Rev Curls 90 sec
8xbar
8x16
8x16
8x16
8x16

F1 Force Cable Curls (udveksling)
8x50
8x50
8x50

F2 Upright Rows
8x20
8x20
8x20

F3 Rev Pushdown 90 sec
12x40
12x40
12x40

G Renegade Squats 90 sec
10x24
10x24
10x24
10x24

2 hrs 45 mins

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

A1 Bench Press
8xbar
8x30
8x40
8x40
8x62.5
6x70
8x60 w band
2x80 + 8xbar w band
2x90 + 8xbar w band
5x80 + 8xbar w band

A2 Chinups 120 sec
3 opv set
8xbw
8xbw
8xbw
8xbw
8xbw
8xbw

B1 Incl BB
8x40
8x50
8x55
8x60
8x60
8x60
8x60

B2 Meadow Rows 90 sec
8x15
8x30
6x40
6x45
6x45
6x45
6x45

C1 Pec Mach
30x20
8x45
8x55
8x55
8x40

C2 Pulley supin-grip explosive 90 sec
8x49
8x49
8x56
8x56
8x56

2 hrs

Træning @ FW 01. Maj 2015
LEGS&ABS
OPV
Dynamic stretches

A BSQ 150 sec
6x40
6x50
6x60
6x80
6x80
5x90
6x90
6x95
6x95

B1 SLDL
8xbar
8x40
8x50
8x50
8x55
8x55
8x55

B2 Single Lying Leg Curls 90 sec
12x5
12x7.5
12x10
12x10
12x10
12x10
12x10

C Cable Crunches 60 sec
12x50
12x55
12x60
12x60
12x60
12x60
12x60

D1 Seat Leg Curls
8x45
8x45
8x45
8x45
8x45

D2 Leg Ext 90 sec
8x55
8x55
8x55
8x55
8x55

E Sidebends 60 sec
12x20
12x20
12x20
12x20
12x20
12x20

F1 Seat Calf Raise
10x55
10x95
10x135
10x155
10x155
10x155

F2 Stand Calf Raise 90 sec
10x55
10x55
10x95
10x95
10x95
10x95

Static stretches
2 hrs 40 mins

Træning @ SPH 02. Maj 2015
SHOULDERS + GUNS
OPV
Dynamic stretches

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

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

B1 CG BP
8x50
8x60
6x70
5x75
6x75
5x75
6x70

B2 DB Curls 90 sec
8x14
8x14
7x16.5
7x16.5
7x16.5
7x16.5
7x16.5

C Facepulls 60 sec
8x45
8x45
8x45
8x50
8x50
8x50

D1 Cable Curls
8x45
8x45
8x45
8x45

D2 Dips 90 sec
8xbw+13kg
8xbw+13kg
8xbw+13kg
8xbw+13kg

E1 DB Lateral Raises
10x8
10x8
10x8
10x8
10x8

E2 KB Triceps OH Ext 90 sec
12x16
12x16
12x16
12x16
12x16

F1 Conc Curls
8x8
8x8
8x8
8x8
8x8

F2 Lying DB Triceps Ext 90 sec
10x8
10x8
10x8
10x8
10x8

3 hrs

Træning @ SPH 05. Maj 2015
CHEST & BACK
OPV
Dynamic stretches

A1 Chinups 90 sec
3 opv set
6xbw
8xbw
8xbw
8xbw

A2 Pullups 90 sec
6xbw
6xbw
6xbw
5xbw

B 30° Incl Fatbar Press w 2 sec pause on chest 120 sec
5xbar
5x40
5x50
5x60
5x65
5x70
5x70
5x70
5x70

C DB Decline Press 90 sec
12x22
10x26
10x31
10x31
10x31
10x31

D1 Yates Rows
8xbar
8x45
6x60
5x75
5x75
5x75

D2 Pec Deck Flyes 90 sec
10x80
10x90
10x90
10x90
10x90
10x90

E1 Pec Deck Press
10x45
10x45
10x45

E2 Pulley Widegrip
6x49
6x49
6x49

E3 Pulley supin-grip explosive 90 sec
6x49
6x49
6x49

F DB Rear Lateral Raises 60 sec
12x4
12x4
12x4

2 hrs

Træning @ SPH 06. Maj 2015
LEGS&ABS
OPV
Dynamic stretches

A BSQ 90 sec
5xbar
5x40
5x40 (FSQ)
5x50
5x60
5x80
5x80
5x80
5x80
5x80

B DL fra 5 cm plateau 120 sec
4x60
4x80
5x100
5x110
5x110
5x110
5x110

C1 Cable Crunches
12x45
12x50
12x50
12x50
12x50

C2 Leg Raises 90 sec
10x
10x
10x
10x
10x

2 hrs

Træning @ SPH 07. Maj 2015
SHOULDERS + GUNS
OPV
Dynamic stretches

A Seated Fatbar Mili Press tiden..
6xbar
6x40
6x50
6x50
4x60
5x60
5x65
4x70
4x70
4x70
5x65
5x65

B1 CG BP
6x50
6x60
6x70
5x80
5x80
5x82.5
4x80
6x70

B2 DB Curls 90 sec
8x14
8x14
7x16.5
6x21.5
6x21.5
6x21.5
6x21.5
6x21.5

C Facepulls 60 sec
8x45
8x45
8x50
8x50
8x50

D1 Floor Curls
8x15
8x20
8x20
8x20
8x20

D2 KB Triceps OH Ext 90 sec
8x20
8x28
8x28
8x28
8x28

E1 Upright Rows
8x21
8x21
8x21
8x21
8x21

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

2 hrs 30 min

Træning @ SPH 11. Maj 2015
CHEST, SHOULDERS, TRICEPS
OPV
Dynamic stretches

A BP 90 sec
8xbar
8x40
8x60
8x60
8x70
8x70
8x70
8x70
8x70
8x70

B DB Incl Press 90 sec
8x21.5
8x26
8x26
8x26
8x26
8x26

C Seated Fatbar Mili Press 90 sec
8xbar
8x40
8x40
8x45
8x45
8x45

D1 Low Cable Flies
10x10
12x10
12x10
12x10

D2 Seat DB Lateral Raises 45 sec
10x6
10x8
10x8
10x8

E1 Tric OH Ext
10x35
10x35
10x40
10x40

E2 Leanaway DB Lateral Raises 45 sec
10x5
10x5
10x5
10x5

2 hrs

Træning @ SPH 12. Maj 2015
LEGS&ABS
OPV
Dynamic stretches

A BSQ 120 sec
6x40
6x50
6x60
6x80
5x85
5x90
5x90
5x95
5x95

B DL 150 sec
6x60
5x90
5x110
5x110
5x115
5x115

C1 Walking Lunges
20kg a 25m
20kg a 25m
20kg a 25m

C2 Leg Raises 90 sec
10x
10x
10x

D1 Calf Press
12x50
12x100
12x150
12x150

C2 Leg Curls 90 sec
10x35
10x35
10x35
10x35

Static stretches
2 hrs

Træning @ SPH 14. Maj 2015
BACK+BICEPS
OPV
Dynamic stretches

A Rev. pulldowns 120 sec
8x42
8x49
8x56
8x63
8x63
8x66
8x70
8x70

B T-bar Rows 120 sec
6x50
6x60
6x60
6x60
6x60

C1 Protein Hest WG
6x50
6x60
6x60
5x70
5x70
5x75

C2 Sumo DL 180 sec T3030
-
-
5x50
5x50
5x50
5x50

D1 Facepulls
10x35
10x45
10x45
10x45
10x45

D2 Hammer Curls 60 sec
7x16
8x14
8x14
8x14
8x14

D1 High Cable Curls
10x10
10x15
10x15
10x15
10x15

E2 DB Rear Lateral Raises 60 sec
10x6
10x6
10x6
10x6
10x6

2 hrs

Træning @ SPH 16. Maj 2015
CHEST, SHOULDERS, TRICEPS
OPV
Dynamic stretches

A BP 90 sec
8xbar
8x50
8x50
8x60
8x70
8x75
8x75
3x90
7x80

B DB Incl Press 90 sec
8x23
8x26
7x31
6x31
6x31
6x31

C Seated Fatbar Mili Press 90 sec
8xbar
8x40
8x50
8x50
8x50
8x50

D1 Low Cable Flies
12x10
12x12
10x17

D2 Seat DB Lateral Raises 45 sec
10x8
10x8
10x8

E1 Upright Cable Rows
12x30
10x45
10x45
10x45

E2 Lying DB Tri-x 45 sec
10x8
10x10
10x10
10x10

2 hrs

Træning @ SPH 17. Maj 2015
LEGS&ABS
OPV
Dynamic stretches

A BSQ 180 sec
8xbar
8x40
8x60
8x80
6x90
6x90
5x100
5x100
5x100

B DL 180 sec
5 cm Deficit
5x70
5x80
5x80
DL/Rackpull - 5 cm plateau
3x100
2x100 - pain in the lumbar spine paa vej op i 3. rep
Resten af workout blev amputeret

C Leg Raises 120 sec
10x
10x
10x
10x

D1 Standing Calf Raises
10x45
10x65
12x65
12x65

C2 Lying Leg Curls 90 sec
10x20
10x25
10x25
10x25

2 hrs 30 min

Træning @ SPH 18. Maj 2015
BACK+BICEPS
OPV
Dynamic stretches

A Chinups 120 sec
4 opv
8xbw
6xbw+10kg
6xbw+10kg
6xbw+10kg
6xbw+10kg

B PH Wide Grip 120 sec
8xbar
8x40
8x50
8x60
5x70
5x75
5x75

C Pulley 120 sec
10x42
10x42
10x42
10x42
10x42
10x42
10x42
10x42

D1 Facepulls
10x40
10x40
10x40
10x40
10x40

D2 Hammer Curls 60 sec
8x14
8x14
8x14
8x14
8x14

E1.1 Chest Sup. Cable Curls
8x25
8x25
8x25

E1.2 Standing Cable Curls
8x40
8x40
8x40

E2 DB Rear Lateral Raises 60 sec
10x5
10x5
10x5
10x5
10x5
10x5

2 hrs 15 min

Træning @ SPH 20. Maj 2015
CHEST, SHOULDERS, TRICEPS
OPV
Dynamic stretches

A BP 90 sec
10xbar
8x40
8x50
8x60
7x70
4x80
3x90
3x90

B DB Incl Press 90 sec
10x22
10x29
7x31
6x31
6x31
6x31

C Stand Mili Press 90 sec
2 opv
8x40
8x40
8x40
8x40
8x40

D1 Dips
8xbw
10xbw
10xbw
10xbw
10xbw

D2 Stand DB Lateral Raises 60 sec
10x8
10x8
10x8
10x8
10x8

1 hr 30 min

Træning @ SPH 21. Maj 2015
LEGS
OPV
Dynamic stretches

A FSQ 90 sec
10xbar
8x40
8x45

B Leg Press 150 sec
8x50
8x100
8x150
6x180
6x200
6x200
6x200
6x200
6x200

C Good Mornings 90 sec
8xbar
8x30
8x35
8x30

+ Lidt benkrøller og extensions

1 hr

Træning @ SPH 22. Maj 2015
BACK+BICEPS
OPV
Dynamic stretches

A Chinups 180 sec
3 opv sets
8xbw
6xbw+10kg
6xbw+10kg
6xbw+12.5kg
5xbw+15kg
5xbw+15kg
5xbw+15kg

B PH wide grip 180 sec
8x50
6x60
6x60
5x70
5x70
5x70
8x50
8x50
8x50

C Pulley 90 sec
10x42
10x47
10x47
10x47
10x47
10x47

D1 Facepulls
8x40
8x40
8x40
8x40
8x40

D2 Hammer Curls 60 sec
7x14
7x14
7x14
7x14
7x14

2 hrs 30 min

Træning @ SPH 22. Maj 2015
BACK+BICEPS
OPV
Dynamic stretches

A Chinups 180 sec
3 opv sets
8xbw
6xbw+10kg
6xbw+10kg
6xbw+12.5kg
5xbw+15kg
5xbw+15kg
5xbw+15kg

B PH wide grip 180 sec
8x50
6x60
6x60
5x70
5x70
5x70
8x50
8x50
8x50

C Pulley 90 sec
10x42
10x47
10x47
10x47
10x47
10x47

D1 Facepulls
8x40
8x40
8x40
8x40
8x40

D2 Hammer Curls 60 sec
7x14
7x14
7x14
7x14
7x14

2 hrs 30 min

Træning @ SPH 25. Maj 2015
CHEST, SHOULDERS, TRICEPS
OPV
Dynamic stretches

A BP 120+ sec
8xbar
8x40
8x50
8x60
8x70
8x75
8x75
8x75
8x75
8x75

B DB Incl Press 90 sec
8x22
8x26
8x26
8x26
8x26

C Seated Fatbar Mili Press 90 sec
8x30
8x40
6x50
6x50
6x50
6x50

D1 Low Cable Flies
12x10
12x10
12x10
12x10
12x10

D2 Seat DB Lateral Raises 45 sec
12x8
12x8
11x8
10x8
11x8

E1 Upright Cable Rows
8x40
8x45
10x50
10x50
10x50

E2 Lying DB Tri-X 45 sec
12x9
12x9
12x9
12x9
12x9

2 hrs

Træning @ SPH 26. Maj 2015
LEGS&ABS
OPV
Dynamic stretches

A Leg Press 180 sec
7x100
6x150
6x200
6x200
6x200
6x200
6x150

B Farmer DL 180+ sec
2x145
2x145
2x165
2x165
2x165

C1 Lying Leg Curls
10x25
10x30
10x30
10x35
10x35

C2 Leg-X 90 sec
12x80
10x100
10x100
10x100
10x100

D1 one-leg Seat Calf Raises
12x30
12x30
12x30
12x30

D2 Plank 90 sec
60s
60s
60s
50s

1 hr 45 mins

Træning @ SPH 27. Maj 2015
BACK+BICEPS
OPV
Dynamic stretches

A PH supin grip 120 sec
8xbar
8x40
6x50
5x60
5x70
5x70
5x70
5x70
5x70
6x60
6x60
6x60
6x60
6x60

B CG Cable Pulldown 90 sec
8x35
8x42
8x49
8x56
8x56
8x56
8x56

C1 Facepulls
10x40
10x40
10x40
10x40
10x40

C2 Hammer Curls 60 sec
7x14
7x14
7x14
7x14
7x14

D1 DB Rear Lateral Raises
10x5
10x5
10x5
10x5

D2 Rev Grip Curls 60 sec
10x16.5
10x16.5
10x16.5
10x16.5

1 hrs 45 min

Træning @ SPH 29. Maj 2015
CHEST, SHOULDERS, TRICEPS
OPV
Dynamic stretches

A BP 2-3 sec pause on chest 120+ sec
6xbar
8xbar w band
8x50
8x60
10x60
10x62.5
10x62.5
10x62.5
10x62.5

B DB Incl Press 90 sec
8x22
8x26
6x31
6x31
6x31
6x31

C Standing Fatbar Mili Press 90 sec
8xbar
8x30
8x40
8x40
8x40
8x40
8x45

D1 1 1/4 Pec Deck
8x80
8x80
8x80

D2 Cable Pushdown 45 sec
12x40
12x50
12x50

E1 Lateral Cable Raises
10x10
10x10
10x15
10x15

E2 Lying DB Tri-X
12x9
12x9
12x9
12x9

3 sets mixed triceps ext

F DB Lateral Raises 45 sec
10x8
10x8
10x8
10x8

2 hrs 15 min

Træning @ SPH 30. Maj 2015
LEGS&ABS
OPV
Dynamic stretches

A Leg Press 180 sec
8x50
8x100
8x150
8x180
8x200
8x220
8x220
8x220
8x220
8x220

B Lying Leg Curls 90 sec
10x30
10x35
10x35
10x35
10x35
10x35

C1 Leg-X
12x80
12x80
10x100
10x100
10x100
10x100

C2 Plank 90 sec
60s
60s
60s
50s

D1 Calf Press
10x100
10x150
12x150
12x150

C2 Leg Raises 60 sec
10x
10x
10x
10x

2 hrs 30 mins

Træning @ SPH 01. Juni 2015
BACK+BICEPS
OPV
Dynamic stretches

A PH supin grip 120 sec
8xbar
8x50
5x60
5x72.5
5x72.5
5x72.5
5x72.5
5x72.5

B PH pron grip 120 sec
6x60
6x60
6x60
6x60
6x60

C CG Cable Pulldown 90 sec
8x42
8x49
8x56
8x63
8x63
8x63
8x63

D1 Facepulls
10x40
10x40
10x45
10x45
10x45
10x45

D2 Hammer Curls 60 sec
7x12.5
7x14
8x14
8x14
8x14
8x14

E1 Floor Curls
12x10
12x15
12x15
12x15
12x15

E2 DB Rear Lateral Raises 60 sec
10x5
10x5
10x5
10x5
10x5

F Lat/High Row Mach
8x160
8x160
4x200
3x200

2 hrs

Træning @ SPH 02. Juni 2015
CHEST, SHOULDERS, TRICEPS
OPV
Dynamic stretches

A BP 1-2 sec pause on chest 120+ sec
8xbar
8x40
8x50
8x50
6x60
6x70
6x60
5x80
3x90
8x70

B DB Incl Press 90 sec
10x23
8x26
6x31
6x31
6x31
6x31

C Seated Fatbar Mili Press 90 sec
8x30
8x40
8x50
8x50
8x50
8x50

D1 Pec Deck
10x80
10x90
10x90
10x90
10x90

D2 Cable Pushdown 60 sec
10x28
8x35
8x35
8x35
8x35

E1 Lateral Cable Raises
12x10
12x12
12x12
12x12
12x12

E2 Rev Grip Pushdown
12x35
12x40
12x45
12x45
12x45

F BP to failure 60-90 sec
12x50
11x50
11x50

2 hrs 15 min

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

A BSQ 180 sec
5xbar+5xgoodmornings
8xbar
8x40
8x40
6x50
6x50
6x60
6x60

B Deadlifts 180 sec
5xbar
5xbar
5x50
5x50
4x60
4x60

C1 Farmer Walks
30 m 66 kg
30 m 86 kg
30 m 86 kg
30 m 86 kg
30 m 86 kg

C2 Lying Leg Curls 150 sec
12x25
10x30
10x35
10x35
10x35
10x35
10x35

D1 Leg-X
8x80
8x100
8x120
8x120
8x120
8x120

D2 Leg Raises 90 sec
12x
12x
12x
12x
12x

E1 Calf Press
12x100
12x150
12x150
12x150

E2 Sidebends 90 sec
8x20 per side
10x20
10x20
10x20

2 hrs 30 mins

Første omgang med back squats og dødløft siden fiberoverrivning i lænden d 17/05.
Det gik ok, holdt mig fra tungt og dybt.
Er dog stadig både stram og øm.

Træning @ SPH 06. Juni 2015
BACK+BICEPS
OPV
Dynamic stretches

A PH supin grip 120 sec
6xbar
6x30
6x50
6x50
6x70
5x75
5x75
6x70
6x70
6x70

B Pulley WG 120 sec
8x35
8x42
8x49
8x49
8x49
Pulley CG
8x56
8x56
8x56
8x56
8x56

C WG Cable Pulldown 90 sec
8x49
8x49
8x49
8x49
8x49

D1 Facepulls
10x45
10x45
10x45
10x45
10x45

D2 Hammer Curls 60 sec
8x14
8x14
8x14
8x14
8x14

E1 DB Rear Lateral Raises
12x5
12x5
12x5
12x5
12x5

E2 Cable Curls 60 sec
10x35
10x35
10x35
10x35
10x35

2 hrs

Træning @ SPH 07. Juni 2015
CHEST, SHOULDERS, TRICEPS
OPV
Dynamic stretches

A BP 60-90 sec
10x40
10x50
10x60
10x60
8x70
8x70
6x75
8x70

B1 Stand Mili Press
8xbar
6x40
6x40
6x40
6x40

B2 Dips 60-90 sec
8xbw
6xbw+6.5 kg
6xbw+13 kg
6xbw+13 kg
6xbw+13 kg

C1 Pec Deck
10x80
10x80
10x80
10x80
10x80

C2 Cable Pushdown 90 sec
8x33
8x33
8x33
8x33
8x33

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

D2 Cable Upright Row 90 sec
10x40
10x40
10x40
10x40
10x40
8x50

1 hr 40 min

Træning @ SPH 08. Juni 2015
LEGS&ABS + shoulder leftovers from 07/06
OPV
Dynamic stretches

A Goodmornings 90 sec
10xbar
10x30
10x30
10x30

B BSQ 120-150 sec
8x40
10x40
8x50
10x50
8x60
10x60
8x70
8x70
8x70

C1 Leg Press
8x100
8x150
6x170
8x170
8x170
8x170
8x170

C2 Shoulder Press Machine 150-180 sec
10x50
10x55
10x55
10x55
10x55
10x55

D1 Lying Leg Curls
10x35
10x40
10x40
10x40
10x40

D2 Leg-X
8x100
8x120
8x120
8x120
8x120

D3 Leg Raises 90 sec
12x
12x
12x
12x
12x

E1 Calf Press
12x100
12x150
12x150
12x150

E2 Sidebends 90 sec
12x20 per side
12x20
12x20
12x20

2 hrs 30 mins

Anden omgang med back squats siden fiberoverrivning i lænden d 17/05.
Noget bedre. BSQ uden lockout - ligesom man nok egentlig bør

Har droppet at lave dødløft i en periode indtil det føles godt igen.

Træning @ SPH 09. Juni 2015
BACK+BICEPS
OPV
Dynamic stretches

A Chinups 120 sec
3 opv set
6xbw
6xbw
5xbw+10kg
6xbw+10kg
6xbw+10kg
6xbw+10kg
8xbw

B1 PH pron grip
8xbar
8x40
8x50
8x60
5x70
5x70
5x70
5x70
5x70
8x50

B2 Farmer Holds
(disse følger de første 4 worksets i proteinhesten)
64 sec
55 sec
58 sec
48 sec

B3 Deadlifts 5 min
3x50
3x50
3x60
3x60
3x70
3x70
3x70

C1 Facepulls
10x45
10x45
10x45
10x45
10x45
10x45

C2 Hammer Curls 90 sec
8x14
8x14
10x14
10x14
10x14
10x14

D1 DB Rear Lateral Raises
12x5
12x5
12x5
12x5

D2 Cable Curls
8x40
8x40
8x40
8x40

D3 Lat Pulldown
10x15
10x15
10x15
10x15

D4 Floor Curls 60-90 sec
10x28
10x28
10x28
10x28

2 hrs 25 min

Til en afveksling godt timet mad forud for workout.

SHEMHAMFORASH

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