SHEMHAMFORASH

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.

Træning @ SPH 10. Juni 2015
CHEST
OPV
Dynamic stretches

A BP 120 sec
8xbar w band
10x40 w band
8x50 w band
8x60 w band
8x60 w band
8x60 w band
6x60 w 2sec pause on chest
6x80 w 2sec pause on chest
8x60 w 2sec pause on chest
5x85 no pause

B Incl BB Press 90 sec
8x45
6x50
8x50
8x55
6x65
7x60

appr 1 hr

Træning @ Lkken Fitness 13. Juni 2015
CHEST
OPV
Dynamic stretches

A Seated Shoulder BB Press 120 sec
6x30
6x40
8x50
8x50
6x55
8x55
8x55

B DL 120 sec
5x60
6x80
5x90
5x90
1x100 (egoet tager den for langt og trawler skaden op igen)

C1 Cable Flies
12x10
12x10
12x10
12x10
12x10

C2 Cable Pushdown
12x25
12x25
12x25
12x25
12x25

C3 Dips 120 sec
10xbw
10xbw+10kg
10xbw+10kg
10xbw+10kg
10xbw+10kg

appr 2 hrs

Træning @ SPH 14. Juni 2015
LEGS, SHOULDERS & ABS
OPV
Dynamic stretches

A1 Leg Press
6x50
6x50
6x50
8x100
8x150
6x180
6x180
6x200
6x200
6x200
8x200

A2 Seated Mili Fatbar Press 180 sec
6xbar
6x40
8x50
8x55
6x60
6x60
6x60
6x60

B1 Leg Curls
10x35
10x40
10x40
10x40
10x40
10x40

B2 Upright Rows
8x30
8x32.5
8x32.5
8x32.5
8x35
8x35
8x35

B3 Leg Raises 90 sec
12x
12x
12x
12x
12x
12x

C1 Leg Exts
10x80
10x100
8x120
8x140
8x160
8x140
8x140

C2 Cable Flies Low-to-mid
12x10
12x12.5
12x12.5
12x12.5
12x12.5
12x12.5
12x12.5
12x12.5

C3 Sidebends 90-120 sec
12x20kg ps
12x20kg ps
12x20kg ps
12x20kg ps
12x20kg ps
12x20kg ps

2 hrs 45 mins

Træning @ SPH 16. Juni 2015
BACK+BICEPS
OPV
Dynamic stretches

A Chinups 120 sec
3 opv set
6xbw
6xbw
5xbw+10kg
6xbw+10kg
5xbw+15kg
5xbw+15kg
5xbw+15kg
6xbw+10kg + 4xbw

B1 PH pron grip
8x40
8x50
8x60
8x60
8x60
8x60
8x60
8x60

B2 Rackpulls 180 sec
2x70
3x70
5x70
5x70
5x70

C Farmer Holds
60 sec
60 sec
60 sec

D1 Pulley Closegrip
8x49
8x49
8x56
8x56
8x56
8x56

D2 Preacher Curls 60-90 sec
8xbar
8x16
8x18.5
8x18.5
8x18.5
8x18.5

E1 Facepulls
10x40
10x40
10x40
10x40
10x40

E2 Hammer Curls 90 sec
8x14
8x14
8x14
8x14
8x14

F1 Floor Curls
10x15
7x20
7x20
8x20
8x20

F2 DB Rear Lateral Raises 60 sec
12x3
12x3
12x5
12x5
12x5

2 hrs 25 min

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

A BSQ 150-180 sec
5x40
5x40
5x50
5x50
5x60
5x60
5x70
5x70
5x70
5x70
5x70

B1 Lying Leg Curls
10x35
10x40
10x45
10x45
10x45
10x45
10x45

B2 Leg-X 90 sec
8x100p
8x120p
8x140p
8x140p
8x140p
8x140p
8x140p

C Leg Raises 60 sec
12x
12x
12x
12x
12x

D1 Calf Press
12x100
12x150
12x150
12x150
12x150

D2 Sidebends 60 sec
12x20
12x20
12x20
12x20
12x20

E Seat Calf Raises 60 sec
10x60
10x60
10x90
10x90
10x130
10x130
10x130
10x130

2 hrs 30 mins

Træning @ SPH 18. Juni 2015
CHEST, SHOULDERS, TRICEPS
OPV
Dynamic stretches

A BP 150-180 sec
8xbar w band
8x40 w band
8x40 w band
6x50
6x60
6x60
6x70
6x75
6x80
6x80
6x80
6x80

B DB Incl Press 90-120 sec
8x23
8x23
8x26
8x26
8x26
8x26

C Seated Fatbar Mili Press 120-150 sec
6xbar
6x30
8x40
6x50
6x55
6x55
6x55
6x55

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

D2 Cable Pushdown 60 sec
12x28
12x28
12x28
12x28
12x28

E1 DB Lateral Raises
12x5
12x8
12x8
12x8
12x8

E2 Upright Rows 60 sec
8x40
10x40
10x40
10x40
10x40

2 hrs 15 min

fretlz skrev:6x80
6x80
6x80
6x80

#BRUTAL

MChristensen skrev:
fretlz skrev:6x80
6x80
6x80
6x80

#BRUTAL

Thanks bro ;)
Ved heller ik hvad der skete der, men jeg tænker jeg må have spist og sovet godt op til ;)

Træning @ SPH 20. Juni 2015
BACK+BICEPS
OPV
Dynamic stretches

A Chinups 120 sec
8xbw
8xbw
5xbw+10kg
6xbw+10kg
5xbw+15kg
5xbw+15kg
4xbw+17.5kg
5xbw+15kg
9xbw

B1 PH pron grip
8x40
8x50
8x60
8x60
8x60
8x60
8x60
8x60

B2 Rackpulls 180 sec
5x60
5x60
5x70
5x80
5x80

C1 Facepulls
12x45
12x45
12x45
12x45
12x45

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

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

D2 Cable Curls 90 sec
12x35
12x35
12x35
12x35
12x35

E1 Rev Grip EZ-bar Curls
10x14
10x14
10x14
10x14
10x14

D2 Incline Biceps Stretch 90 sec
20 sec 4 kgs
25 sec 5 kgs
30 sec 5 kgs
30 sec 5 kgs
30 sec 5 kgs

2 hrs 25 min

Træning @ SPH 21. Juni 2015
LEGS&ABS
OPV
Dynamic stretches

A BSQ 150-180 sec
6x40
6x50
6x60
6x60
6x70
6x75
6x75
6x80
6x75
6x75

B1 Lying Leg Curls
10x40
8x50
8x50
8x50
8x50
8x50

B2 Leg-X
10x100p
10x120p
8x140p
8x140p
8x140p
8x140p

C Leg Raises 60 sec
12x
12x
12x
12x
12x

D1 Calf Press
12x100
12x150
12x150
12x150
12x150

D2 Sidebends 60 sec
12x20
12x20
12x20
12x20
12x20

2 hrs

Træning @ SPH 22. Juni 2015
CHEST, SHOULDERS, TRICEPS
OPV
Dynamic stretches

A BP 120 sec
6x30 w band
6x30 w band
6x40 w band
6x40 w band
6x50
6x65
6x75
6x80
6x80
6x80
6x80
6x80

B DB Incl Press 120 sec
8x23
8x26
8x26
8x26
8x26
8x26

C Seated Fatbar Mili Press 120 sec
6x30
6x30
6x40
6x50
6x50
6x50
6x55
6x55
6x55

D1 Low Cable Flies up the rack
12x15
12x15
12x15
12x15
12x15
12x15

D2 Cable Pushdown 90 sec
12x33
12x33
12x33
12x33
12x33
12x33

E1 DB Lying Tri-X
10x9
10x9
10x9
10x9
10x9

E2 Upright Rows
8x50
8x50
8x50
8x50
8x50

E3 Cable Lateral Raises 90 sec
10x12.5
10x12.5
10x12.5
10x12.5
10x12.5

2 hrs 35 min

Træning @ SPH 24. Juni 2015
BACK+BICEPS
OPV
Dynamic stretches

A Rackpulls 180 sec
5x60
5x60
5x70
5x70
5x85
5x85
5x85
5x95
5x95
5x95

B Pendley PH 120 sec
5x60
5x75
5x75
5x75
5x75
5x75

C Power Shrugs 180 sec
5x60
5x80
5x90
5x105
5x105
5x105
5x105

D DB Rows 90 sec
8x22
8x26
8x26
8x26
8x26

E Chinups 90 sec
8xbw
8xbw
7xbw
7xbw

F1 Facepulls
8x45
8x45
8x45
8x45
8x45

F2 Hammer Curls 90 sec
8x14
8x14
8x14
8x14
8x14

G1 Cable Curls
10x35
10x35
10x35
10x35
10x35

G2 DB Rear Lateral Raises 90 sec
12x4
12x4
12x4
12x4
12x4

3 hrs+ ....

Træning @ SPH 25. Juni 2015
LEGS&ABS
OPV
Dynamic stretches

A BSQ 180 sec
6x40
6x50
6x60
6x70
6x70
6x75
6x80
6x80
6x80
6x80

B Leg Press 180 sec
10x100
8x150
6x180
6x200
6x200
5x230
5x230
5x220
5x220

C1 Lying Leg Curls
10x40
10x45
10x45
10x45
10x45
10x45

C2 Leg-X
10x100p
10x120p
8x140p
8x140p
8x140p
8x140p

C3 Leg Raises 60 sec
12x
12x
12x
12x
12x

D Seated Calf Raises 60 sec
10x65
10x105
10x105
10x105
8x125
8x125
8x125

2 hrs 20 min

Træning @ SPH 27. Juni 2015
CHEST, SHOULDERS, TRICEPS
OPV
Dynamic stretches

A BP 120 sec
6x30 w band
6x30 w band
6x40 w band
6x40 w band
6x40 w band
6x60
5x80
5x85
5x85
5x85

B DB Incl Press 120 sec
8x23
8x26
6x28.5
6x28.5
7x28.5
7x28.5
6x28.5

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

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

D2 Cable Pushdown 90 sec
10x35
10x35
10x35
10x35
10x35

E1 BB Upright Rows
6x40
6x40
6x40
6x40
8x40
8x40

E2 DB Lateral Raises 90 sec
8x9
8x9
8x9
8x9
8x9
8x9

F BP 60 sec
8x50
8x50
8x50
8x50

2 hrs 45 min

Træning @ SPH 28. Juni 2015
BACK+BICEPS
OPV
Dynamic stretches

A Yates Rows 90 sec
6x40
6x40
8x60
8x60
8x60
8x60

B Cable Rows 90 sec
10x49
10x56
10x56
10x56
10x56

C Protein Horse to chest 90 sec
10x50
10x50
10x50
10x50

D1 Facepulls
15x35
15x35
15x35
15x35
15x35

D2 Cable Curls
10x30
6x50
6x45
6x45
8x45

D3 oa Cable Curls 90 sec
10x20
8x20
8x20+3x30
7x20
7x20+3x30

E1 Pulldown Mach
8x120
8x120
8x120
8x120

E2 Hammer Curls
7x14
5x16.5
7x14
7x14

E3 Rev Curls
6x18
8x18
8x18
8x18

E4 High Cable Curls 90 sec
8x15
5x20
5x20
5x20

2 hrs

Træning @ SPH 29. Juni 2015
LEGS&ABS
OPV
Dynamic stretches

A BSQ 180 sec
6xbar
6xbar
6x50
6x50
6x70
6x70
6x80
6x80
6x90
6x90
1x100
6x90
2x110

B Leg Press 180 sec
6x100
6x150
6x200
6x230
6x230
6x230
6x230

C1 Lying Leg Curls
8x50
8x50
8x50
8x50
8x50

C2 Leg-X
8x100p
8x120p
8x140p
8x140p
8x160p

C3 Leg Raises 60 sec
12x
12x
12x
12x
12x

D1 Calf Presses
12x100
12x170
12x170
12x170
12x170

D2 Seated Calf Raises
8x70
10x100
10x120
10x120
10x120

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

2 hrs 20 min

Træning @ SPH 30. Juni 2015
CHEST, SHOULDERS, TRICEPS
OPV
Dynamic stretches

A BP 120 sec
6x30 w band
6x40 w band
6x40 w band
6x50 w band
6x70
6x80
6x80
5x85
5x85
5x85

B DB Incl Press 120 sec
8x26
8x28.5
7x31
8x28.5
8x28.5
7x28.5

C Seated Fatbar Mili Press 120 sec
6x30
6x40
6x50
6x55
5x60
5x60
6x60

D Incl BB Press w/ chainz 120 sec
8x20/36
8x40/56
8x40/56
8x40/56
8x40/56

E1 Pec Deck
10x80
10x80
10x80
10x80
10x80

E2 BB Upright Rows
8x30
8x40
8x40
8x45
8x40
8x40

E3 oa Rev Cable Pushdown 90 sec
10x35
10x40
10x40
10x45
10x40
10x40

2 hrs 45 min

Træning @ SPH 02.Juli 2015
BACK+BICEPS
OPV
Dynamic stretches

A Rackpulls 180 sec
5x60
5x60
5x75
5x75
5x85
5x95
5x110
5x110
5x110
5x110
5x110

B Pendley PH 120 sec
6x60
6x65
6x65
6x70
6x70
6x70

C Power Shrugs 120 sec
5x70
5x90
5x105
5x105
5x105
5x105
5x105

D DB Rows 90 sec
6x28.5
6x32.5
6x32.5
6x32.5
6x32.5
6x32.5

E Chinups 90 sec
8xbw
8xbw
8xbw
8xbw
8xbw

F1 Facepulls
12x40
12x40
12x40
12x40
12x40
12x40

F2 Hammer Curls 90 sec
8x14
8x14
8x14
8x14
8x14
8x14

G1 Lat Pulldown Mach
6x180
6x180
6x180
6x180

G2 Cable Curls 90 sec
10x35
10x35
10x35
10x35

2 hrs 40 min

Træning @ SPH 05. Juli 2015
CHEST, SHOULDERS, TRICEPS
OPV
Dynamic stretches

A BP 180 sec
6x30 w band
6x40 w band
6x40 w band
6x50 w band
6x70
6x80
3x85
4x90
6x80
3x90

B Incl BB Press w/ chainz 120 sec
8x40/56
8x40/56
6x40/68
6x50/66
6x50/66

C BTN Mili Press 120 sec
6x30
6x40
6x40
6x45
6x45
6x45

D Dips 90 sec
8xbw
8xbw+13kg
8xbw+20kg
7xbw+20kg
6xbw+20kg

E Cable Pushdown 10 sec
20x40
20x40

2 hrs

Træning @ SPH 05. Juli 2015
LEGS&ABS
OPV
Dynamic stretches

A BSQ 180 sec
10xbar
6x40
6x50
6x50
w chains:
6x60/76
6x60/76
6x60/76
6x60/76
6x60/76

B Leg Press 180 sec
6x100
6x150
6x200
2x250
6x200
6x200
6x200
6x200
6x200
6x200
6x200

1 hr 35 min

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

A Pullups 90 sec
10xbw w band
7xbw
7xbw
6xbw
7xbw
7xbw
2x 5s ecc

B Yates Rows 90 sec
6x40
8x50
8x60
8x60
8x60
8x60

C Cable Rows 90 sec
10x49
10x49
10x49
10x49
10x49

D Protein Horse to chest 90 sec
10x50
10x50
10x50
10x50

E1 Facepulls
10x40
10x40
10x40
10x40
10x40

E2 Hammer Curls
8x14
5x16.5+5x14
5x16.5+5x14
2x23+3x16.5+5x14
2x26+x5x16.5+5x14

F1 DB Rear Lateral Raises
12x5
12x5
12x5
12x5

F2 High Cable Curls
8x20
8x20
6x25
6x30
5x30

2 hrs

Træning @ SPH 08. Juli 2015
CHEST, SHOULDERS, TRICEPS
OPV
Dynamic stretches

A BP 180-240 sec
6xbar w blueband
6xbar w blueband
6x35 w blueband
6x45 w blueband
6x50 w blueband
6x55 w blueband
6x70
6x85
4x90
4x90
6x80

B Incl BB Press w/ chainz 150-180 sec
8xbar/36
8x40/56
8x40/56
6x50/78
6x50/78
6x50/78

C Mili Machine 120 sec
8x45
8x55
8x55
8x55
8x55
8x55

D1 BB Upright Rows
6x40
6x40
6x40
6x40
6x40

D2 Cable Pushdown
10x35
10x35
10x35
10x35
10x35

D3 DB Lateral Raises 90-120 sec
12x8
12x8
12x8
12x8
12x8

2 hrs 25 mins

Træning @ SPH 09. Juli 2015
LEGS&ABS
OPV
Dynamic stretches

A BSQ 180 sec
6xbar+jump
6xbar+jump
6x50
6x50
6x60
w chains:
5x60/76
5x60/76
5x60/76
5x60/76
5x60/76
5x60/88
5x60/88
5x60/88
5x60/88
5x60/88

B1 Lying Leg Curls
10x35
10x45
10x45
10x45
10x45
10x45

B2 Leg-X
8x100p
8x120p
8x140p
6x160p
8x140p
8x140p

B3 Leg Raises 120 sec
12x
12x
12x
12x
12x
12x

C1 Calf Presses
12x100
12x150
12x170
12x170
12x170
12x170
15x150

C2 Seated Calf Raises
8x80
8x110
8x130
8x130
8x130
8x130
8x130

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

2 hrs 45 min

Træning @ SPH 10.Juli 2015
BACK+BICEPS
OPV
Dynamic stretches

A Rackpulls ca 180 sec
5x60
5x60
5x60
5x80
5x80
5x85
5x85
5x100
5x105
5x105
5x115
5x115
5x115
5x115

B Pendley PH 180 sec
5x60
5x65
5x65
5x70
5x70
5x70
5x70
5x70

C Power Shrugs 180 sec
5x90
5x105
5x115
5x115
5x115
5x115
5x115

D Chinups 90 sec
8xbw
8xbw
8xbw
8xbw
8xbw

E DB Rows 90 sec
8x28.5
8x28.5
8x28.5
8x28.5

F1 Cable Curls
10x35
10x35
10x35
10x35
10x35

F2 DB Rear Lateral Raises 90 sec
12x5
12x5
12x5
12x5
12x5

G High cable Curls 90 sec
8x20
8x20
8x20
8x20

3 hrs +

Træning @ SPH 13. Juli 2015
CHEST, SHOULDERS, TRICEPS
OPV
Dynamic stretches

A BP 180-240 sec
6xbar w blueband
6xbar w blueband
6x35 w blueband
6x35 w blueband
6x50 w blueband
6x50 w blueband
5x70
5x80
2x85
4x90
3x90
6x80

B Incl BB Press w/ chainz 150-180 sec
8x50
6x50/66
6x50/66
6x50/66
6x50/66
6x50/66
6x50/66
6x50/66

C1 Mili Machine
8x50
8x50
8x50
8x50
8x50

C2 Pec Deck
10x80
10x80
10x80
10x80
10x80

C3 Cable Pushdown 90 sec
8x35
8x35
8x35
8x35
8x35

2 hrs 25 mins

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

A BSQ 180 sec
OH 8xbar
OH 8x30
3x40 FSQ + 5x40 BSQ
3x50 FSQ + 5x50 BSQ
5x60
w chains:
5x60/76
5x70/86
5x70/86
5x70/99
5x70/99
5x70/99
5x70/99
5x70/99
5x70/99
5x70/99
5x70/99
5x70/99
5x70/99

B1 Lying Leg Curls
10x35
10x45
10x45
10x45
10x45
10x45

B2 Leg-X
8x100p
8x140p
8x140p
8x140p
8x140p
8x140p

B3 Leg Raises 120 sec
12x
12x
12x
12x
12x
12x

C1 Calf Presses
12x100
12x160
12x160
12x160
12x160
12x160
20x110

C2 Seated Calf Raises
8x80
8x110
8x130
8x130
8x130
8x130
8x130

C3 Sidebends 90 sec
12x20
10x25
10x25
10x25
10x25
10x25

2 hrs 15 min

Træning @ SPH 15. Juli 2015
BACK+BICEPS
OPV
Dynamic stretches

A Yates Rows 60 sec
8x40
8x60
8x60
8x60
8x60
8x60
8x60

B Cable Rows 60 sec
10x49
10x49
10x49
10x49
10x49

C Protein Horse to chest 60 sec
10x50
10x50
10x50
10x50
10x50

D1 Facepulls
12x40
12x40
12x40
12x40
12x40

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

E1 Floor Curls
10x15
10x15
10x15
10x15
10x15

E2 RevGrip Curls 60 sec
10x16
10x16
10x16
10x16
10x16

F Pulldown Mach ... sec
6x120p 3sec ecc
6x160p 3sec ecc
5x180p 3sec ecc
5x180p 3sec ecc

1 hr 45 min

Træning @ SPH 17. Juli 2015
CHEST, SHOULDERS, TRICEPS
OPV
Dynamic stretches

A BP 180-240 sec
6xbar w blueband
6x30 w blueband
6x30 w blueband
6x40 w blueband
6x50 w blueband
4x50
5x70
4x82.5
3x90
3x90
3x90
3x90

B Incl BB Press 120 sec
8x40
8x50
8x55
8x55
8x55
8x55

C Seated DB Press 120 sec
8x16.5
8x21.5
8x26
8x26
8x26
8x26

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

D2 Cable Pushdown 90 sec
12x30.5
12x30.5
12x30.5
12x30.5
12x30.5

E1 Cable Lateral Raises
10x10
10x10
10x12.5
10x12.5
10x15
10x15
10x15

E2 BB Upright Rows 90 sec
8x40
8x40
6x50
6x50
6x50
6x50
6x50

2 hrs 25 mins

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

A BSQ 180 sec
6xbar
6x50
6x50
6x70
w chains:
5x70/86
5x70/99
6x70/99
5x80/109
6x70/99
5x80/109

B1 Lying Leg Curls
10x30
10x40
10x45
10x45
10x45
10x45
10x45

B2 Leg-X
8x120p
8x140p
8x140p
8x140p
8x140p
8x140p

B3 Leg Raises 120 sec
12x
12x
12x
12x
12x

C1 Calf Presses
12x100
12x150
12x150
12x150
12x150
12x150

C2 Seated Calf Raises
10x90
10x110
10x110
10x110
10x110
10x110

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

2 hrs

SHEMHAMFORASH

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