SHEMHAMFORASH

Træning @ SPH 22. September 2015
LOWER BODY
OPV
Dynamic stretches

A FSQ 90 sec
6xbar
6x40
6x50
6x50
6x50
6x50
6x50

B Sumo DL 180 sec
5x70
5x70
5x90
5x90
4x110
4x110
3x115
3x115
5x110
5x110

C Floor Press 90-120 sec
8x50
8x50
8x70
8x80
8x80
8x80
8x80
8x80

D1 Leg Press Close+High
10x100
10x125
10x125
10x125
10x125
10x125

D2 Leg Curls 120 sec
12x30
10x35
10x35
10x35
10x35
10x35

Static stretches.

1 hr 50 min

Træning @ SPH 24. September 2015
UPPER BODY
OPV
Dynamic stretches

A Chinups 120 sec
6xbw
6xbw
6xbw+10kg
5xbw+15kg
5xbw+15kg
5xbw+15kg
5xbw+15kg

B BP 120-150 sec
6x50
6x50
6x70
6x80
5x85
5x85
5x85
5x85

C Pendley Protein Hest 120 sec
6x50
6x60
6x70
6x75
6x75
6x75
6x75

D1 Floor Curl-2-chest
10x10
10x15
10x15
10x15
10x15
10x15

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

E1 Tri Pushdown
10x50
10x60
10x60
10x60
10x60

E2 oa Cable Curls 90 sec
6x20
8x20
8x20
8x20
8x20

F1 Upr Row Cable
10x45
10x50
10x50
10x50
10x50

F2 Rev Gr Tri Pushdown
10x35
10x35
10x35
10x35
10x35

E2 Rev Curls 90 sec
10x11
10x11
10x11
10x11
10x11

2 hrs 30 min

Træning @ SPH 26. September 2015
FULL BODY
OPV
Dynamic stretches

A BP 300+ sec
6xbar +blue band
5x40 +blue band
5x50 +blue band
5x65 +blue band
3x82.5
1x88
3x95
3x95 - weird set. 3. rep var tung, fik lidt spot, men hovedsageligt psykisk
3x95 - gik meget bedre end 2. set. Knald paa i 1. rep og generelt meget bedre opspaend og fokus

B Sumo DL 120-180 sec
5x50
5x50
5x70
5x90
5x105
5x105
5x105

C1 Leg Press Close+High
8x150
8x180
8x180
8x180
8x180
8x180

C2 Leg Curls 120 sec
10x35
8x40
8x40
8x40
8x40
8x40

D DB Rows 90-120 sec
8x26
8x31
6x35
6x35
6x35
6x35

E1 Dips
8xbw
8xbw+6.5kg
8xbw+13kg
8xbw+13kg
8xbw+13kg
8xbw+13kg

E2 Hammer Curls
7x14
8x14
6x16.5
7x16.5
7x16.5
8x16.5

E3 Facepulls 120 sec
10x35
10x40
10x40
10x40
10x40
10x40

2 hrs 45 min

Træning @ SPH 27. September 2015
BACK, SHOULDERS, TRICEPS
OPV
Dynamic stretches

A Pendley Horse 90-120 sec
6x50
6x60
6x70
6x70
6x70
6x70
6x70
5x80
5x80
6x70
6x70
6x70

B Fatbar Mili 90-120 sec
6x50
6x55
6x60
6x60
5x60
6x60
6x60

C1 BB Shrugs
8x60
8x80
8x80
8x80
8x80
8x80

C2 BB Upright Rows
8xbar
8x40
8x40
8x40
8x40
8x40

C3 Triceps Dips 120 sec
12xbw
12xbw+18
12xbw+18
12xbw+18
12xbw+18
12xbw+18

1 hr 45 min

Træning @ SPH 29. September 2015
FULLBODY
OPV
Dynamic stretches

A RP 180 sec
5x60
5x60
5x90
5x90
5x110
5x115
5x120
5x120
5x120
5x120

B Floor Press 90-120 sec
6x50
6x70
6x70
8x82.5
8x82.5
8x82.5
8x82.5
8x82.5
8x82.5

C Sumo DL 180 sec
6x50
6x60
6x80
3x100
5x110
5x110
5x110
5x110

D1 WG Pulldown
8x42
8x42
8x42
8x42
8x42
8x42
8x42

D2 Mili Machine 90-120 sec
10x35
10x35
10x35
10x35
10x35
10x35
10x35

E1 High Pull Rear Delt
10x10
10x10
10x10
10x10
10x10

E2 Pec Deck 90-120 sec
10x80
10x90
10x90
10x90
10x90

F1 Floor Curls
10x10
10x15
10x15
10x15

F2 Tri Pushdown 90-120 sec
10x28
10x28
10x28
10x28

3 hrs

Træning @ SPH 05. Oktober 2015
UPPERBODY
OPV
Dynamic stretches

A Mili Press 90-120 sec
6xbar
6x40
6x45
6x45
6x45
6x45

B Incline BP 90 sec
8xbar
8x50
8x50
8x50
8x50
8x50

C Pulley Rows 90 sec
8x49
8x49
8x49
8x49
8x49

D1 Dips
8xbw
8xbw
8xbw
8xbw+8kg

D2 NG Pulldowns 120 sec
8x49
8x49
8x49
8x49

E1 EZ Cable Curls
10x30
10x30
10x30
10x30
10x35

E2 Tri-X 90 sec
12x45
12x45
12x45
12x45
12x45

F Rot Cuff 60 sec
15x5
15x5
15x5
15x5

1 hr 45 min

Træning @ SPH 06. Oktober 2015
LOWER BODY
OPV
Dynamic stretches

A FSQ 90 sec
6xbar
6x40
6x50
6x50
6x50
6x50
6x50

B Sumo DL 180 sec
5x50
5x70
5x70
6x80
6x80
6x80
6x80

C1 Leg Press Close+High T4120
8x100
8x125
8x125
8x125
8x125
8x125

C2 Seated Leg Curls 120 sec T2140
8x60
8x80
8x80
8x80
8x80
8x80

D1 Lying Leg Curls T2140
10x30
10x30
10x30
10x30
10x30

C2 Leg Ext T2140
10x60
10x60
10x60
10x60
10x60

C3 Leg Raises 120 sec
8x
10x
12x
12x
12x

Static stretches.

2 hrs 20 min

Træning @ SPH 08. Oktober 2015
UPPERBODY
OPV
Dynamic stretches

A Incline BP 90-120 sec
8xbar
8x40
8x50
6x60
6x60
6x60

B1 Mili Press
8xbar
8x40
8x40
8x40
8x40
8x40

B2 NG Chinups 90 sec
5x90 pulldown machine
5xbw
6xbw
6xbw
6xbw
6xbw

C1 Protein Hest
8x40
8x50
8x55
8x55
8x55
8x55

C2 DB BP 90 sec
8x26
8x26
8x26
8x26
8x26

D1 DB Hammer Curls
8x14
7x16.5
7x16.5

D2 Incl CG BP 90 sec
10x40
8x50
8x50

E Facepulls 60 sec
12x35
12x35

1 hr 45 min

Træning @ SPH 12. Oktober 2015
UPPERBODY
OPV
Dynamic stretches

A Mili Press 90-120 sec
8xbar
8x40
6x50
6x45
6x45
7x40

B1 Incline BP
8xbar
8x40
8x50
8x55
8x57
8x57

B2 Pulley Rows 90 sec
10x42
10x49
10x56
10x63
10x63

C1 Dips
10xbw
10xbw+12kg
10xbw+12kg
10xbw+12kg

C2 NG Pulldowns 90 sec
10x49
10x56
10x63
10x63

D1 Pec Deck
10x70
10x80
10x80
10x80
10x80

D2 Rear Lat Raises
12x4
12x4
12x4
12x4
12x4

D3 Floor Curls
10x10
10x15
10x15
10x15
10x15

D4 Pushdown 120 sec
10x28
10x32.5
10x32.5
10x32.5
10x32.5

1 hr 45 min

fretlz skrev:D1
D2
D3
D2

u wat

MChristensen skrev:
fretlz skrev:D1
D2
D3
D2

u wat

Nu er det rettet

Træning @ SPH 13. Oktober 2015
LOWER BODY
OPV
Dynamic stretches

A FSQ 90 sec
OH
8xbar
8x30
8x40
8x50
6x60
6x60
6x60
6x60

B Sumo DL 120-180 sec
5x60
5x80
5x80
3x90
4x90
5x90
5x90
5x90

C1 Leg Press Close+High T4120
10x100
10x150
10x150
10x150
10x150

C2 Lying Leg Curls 120 sec T2140
10x30
10x35
10x35
10x35
10x35

D1 Seated Leg Curls T2140
10x100
10x100
10x100
10x100
10x100

C2 Leg Ext 120 sec T2140
10x80
10x80
10x80
10x80
10x80

30 min Static stretches.

3 hrs

Træning @ SPH 15. Oktober 2015
UPPERBODY
OPV
Dynamic stretches

A Incline BP 90-120 sec
10xbar
8x40
8x50
8x60
8x60
10x60
6x70

B1 Mili Press
8xbar
6x40
7x40
8x40
8x40
8x40

B2 Chinups 90 sec
6xbw-10
8xbw
8xbw
8xbw
8xbw
8xbw

C1 DB BP
8x22
8x26
8x28.5
8x28.5
8x28.5
8x28.5

C2 Protein Hest 90 sec
8x50
8x55
8x55
8x55
8x55
8x55

D1 Preacher OA Curls
8x12
8x12
8x14
7x14

D2 Decl CG BP 90 sec
8x60
8x70
8x70
8x70

E1 Facepulls
12x40
12x45
12x45

E2 Rev Grip EZ-bar Curls 90 sec
10x11
10x11
10x11

2 hrs 5 min

Træning @ SPH 16. Oktober 2015
LOWER BODY
OPV
Dynamic stretches

A1 Cable Lateral Pulls
10x20
10x20
10x20
10x20

A2 Wide Leg Press 90 sec
8x150
8x150
8x150
8x150

B DL 120-180 sec
3x40
3x60
3x80
3x90
3x90
3x100
3x100
3x100
3x110

C1 Lying Leg Curls T2140
10x35
10x35
10x35
10x35

C2 Leg Press Close+High 120 sec T4120
10x150
10x150
10x150
10x150

D1 Seated Leg Curls T2140
10x100
10x100
10x100
10x100
10x100

C2 Leg Ext 120 sec T2140
10x80
10x80
10x80
10x80
10x80

10 min Static stretches.

2 hrs 30 min

Træning @ SPH 19. Oktober 2015
UPPERBODY
OPV
Dynamic stretches

A Mili Press 90-120 sec
8xbar
8x30
8x40
8x40
8x40

B Incline BP 90 sec
8xbar
8x50
8x55
8x55
8x55

C1 Dips
10xbw
10xbw+12kg
8xbw+16kg
8xbw+16kg

C2 NG Pulldowns 90 sec
10x49
10x56
10x63
10x63

D1 oa Preacher Curls
8x12
9x14
9x14

D2 RevG Pushdown 90 sec
8x50
10x50
10x55

E1 Seat Mili Press
6x40
6x50
6x60
6x60
6x60

E2 Chinups 90-120 sec
6xbw
8xbw
8xbw
8xbw
8xbw

F1 Incline BP
8x50
8x60
8x60

F2 Pulley 90 sec
8x56
8x63
8x63

G1 Floor Curls
10x15
10x15
10x20
10x20
10x20
6x25

G2 Pushdown 90 sec
10x60
10x60
10x60
10x60
10x65

H Rear Delt Raise 60 sec
12x4
12x4
12x4

3 hrs

Træning @ SPH 20. Oktober 2015
LOWER BODY
OPV
Dynamic stretches

A Camb. SQ ca 120 sec
5xbar
5x50
5x70
5x85
5x95

B Sumo DL 120-180 sec
6x65
6x75
6x85
5x90
5x90
3x100
3x100
5x110
5x110
5x110

C1 Seated Leg Curls T2140
12x100
12x120
12x120
12x120
12x120
12x120

C2 Leg Ext 120 sec T2140
12x80
12x100
12x100
12x100
12x100
12x100

Static stretches.

2 hrs 30 min

Træning @ SPH 22. Oktober 2015
UPPERBODY
OPV
Dynamic stretches

A Incline BP 90-120 sec
6xbar
6x40
6x40
6x50/66
6x50/66
6x50/66
6x50/66
6x50/66

B1 Mili Press
8xbar
8x30
8x40
8x40
8x40
8x40
B2 Comb.Gr.Chinups 90 sec
4+4
5+5
4+4
4+4
4+4

C1 DB BP
10x23
10x26
10x28.5
10x28.5
10x28.5
10x28.5
C2 Pendley Protein Hest 90 sec
8x50
8x60
8x65
8x65
8x65
8x65

D1 DB Curls
7x14
8x14
7x16.5
7x16.5
7x16.5
6x18.5
D2 Pushdown 90 sec
10x28
10x30.5
10x30.5
10x30.5
10x30.5
10x30.5

E1 Floor Curls
10x15
10x15
10x20
10x20
6x25
E2 Upr Rows
8x35
8x35
8x35
8x35
8x35
E3 Rope Pushdown 120 sec
8x50
8x50
8x50
8x50
8x50

2 hrs 40 min

Træning @ SPH 23. Oktober 2015
LOWER BODY
OPV
Dynamic stretches

A Camb SQ 90 sec
6x55
6x55
6x75
6x75
6x75
5x95

B Sumo DL 180+ sec
6x50
6x50
6x70
6x70
6x80
6x100
5x110
5x110
5x120
5x105

C1 Lying Leg Curls
10x30
8x40
8x40
8x40
8x40

C2 Leg Press Close+High 120 sec
8x100
8x130
8x130
8x130
8x130

D1 Seated Leg Curls
10x100
10x130
10x130
10x130
10x130

C2 Leg Ext 120 sec
8x100
8x120
8x120
8x120
8x120

D1 KB Squat w Upr Row
10x32kg
10x32kg
10x32kg
10x32kg

D2 BB Stand Calf Raises 60 sec
15xbw+50
15xbw+50
15xbw+50
15xbw+50

2 hrs 30 min

Træning @ SPH 26. Oktober 2015
UPPERBODY
OPV
Dynamic stretches

A Mili Press 90-120 sec
6xbar
6x30
6x40
5x50
5x50
4x55
4x55
5x50
8x40

B Incline BP 90-120 sec
6x40
6x50
6x60
6x70
6x70
7x65

C NG Pulldowns 90 sec
8x56
8x63
8x70
8x70
8x70
8x63
7x63

D DB Rows 90 sec
8x28
6x32.5
6x32.5
6x32.5
6x32.5

E1 oa Cable Curls
10x15
10x20
10x20
10x20
10x20
E2 Rope Pushdown 90 sec
10x50
10x50
10x50
10x50
10x50

F1 Facepulls
10x35
10x40
10x40
10x40
10x40
F2 Cable Lateral Raises Behind 90 sec
10x10
10x10
10x10
10x10
10x10

G1 BB Upright Rows
6x40
8x40
8x40
8x40
G2 Rev Curls
10x16
10x16
10x16
10x16
G3 Rear Delt Raise 60 sec
10x5
10x5
10x5
10x5

2 hrs 40 min

Træning @ SPH 27. Oktober 2015
LOWER BODY
OPV
Dynamic stretches

A FSQ 90 sec
6xbar
6x40
6x50
6x50
6x50

B1 Sumo DL 60 sec
5x50
5x90
5x90
4x110
5x110
5x90
5x90
B2 DL 120 sec
5x50
5x90
5x90
4x110
5x110
5x90
5x90

C Snatchgrip DL 120 sec
5x90
5x90
5x90
5x90
5x90

D FSQ Unrack+10 sec hold 90 sec
50kg
80kg
100kg
110kg
110kg
110kg

E Lying Leg Curls 90 sec
10x30
10x35
10x40
10x40
10x40

20 min Static stretches.

2 hrs 30 min

Træning @ SPH 29. Oktober 2015
UPPERBODY
OPV
Dynamic stretches

A Fatbar BP 120 sec
6xbar
6x40
6x40
6x60
6x60
6x70
5x80
5x90
5x90
5x90

B Pendley Protein Hest 120 sec
6x50
6x60
6x70
6x70
6x70
6x75
6x75
6x75
5x80
6x80

C1 Seated Fatbar Mili Press
6xbar
6x50
6x50
5x60
5x60
5x60
5x60

C2 Cable Pulldown Chinup-grip 90 sec
8x56
8x63
8x70
8x70
8x70
8x70

D1 DB Curls
8x14
8x14
6x16.5
6x16.5
6x16.5

D2 Pushdown 90 sec
10x50
10x60
10x65
10x65
10x65

D3 Facepulls
3 set

2 hrs 40 min

Træning @ SPH 30. Oktober 2015
LOWER BODY
OPV
Dynamic stretches

A Goodmornings 90 sec
8xbar
8xbar
8x40
8x40
8x40
8x40

B Sumo DL 180+ sec
5x50
5x50
3x80
3x90
3x100
5x110
3x120
1x130
1x130 (conventional)
1x130

C1 Split SQ
6xbw ps
8xbw+28kg ps
8xbw+28kg ps
8xbw+28kg ps

C2 Lying Leg Curls 120 sec
10x35
10x35
10x35
10x35

D1 FSQ Unrack+10 sec hold
60kg
90kg
90kg
110kg

D2 Calf Presses 90 sec
12x100
12x100
12x100
12x100

2 hrs 30 min

Træning @ SPH 02. November 2015
UPPERBODY
OPV
Dynamic stretches

A Seated Mili Press 90-120 sec
8xbar
6x40
6x50
6x50
6x60
6x60
3x65
2x70
6x60

B1 CG Decline BP
6xbar
8x60
8x70
8x70
8x70
8x80

B2 Protein Hesten 90 sec
8xbw inv row
8x60
8x70
8x70
8x70
8x70

C Pullups 90-120 sec
8xbw
8xbw
8xbw
7xbw
Pulldown Machine 90 sec
8x200p
8x200p
8x200p

D Conc Curls 90 sec
8x13.5
8x13.5
8x13.5
8x13.5
8x13.5
8x13.5

E1 Wrist Curls
10x20
10x20
10x20
10x20
10x20
E2 Triceps NG Cable Pushdown 90 sec
12x50
12x50
12x50
12x50
12x50

F1 BB Upright Rows
8x40
8x40
8x40
8x40
8x40
F2 Rear Delt Raise
12x5
12x5
12x5
12x5
12x5
F3 Rev Curls 60 sec
10x16
10x16
10x16
10x16
10x16

2 hrs 40 min

Træning @ SPH 03. November 2015
LOWER BODY
OPV
Dynamic stretches

A Camb. SQ 90-120 sec
5xbar
5x55 w 3 sec bottompause
5x65 w 3 sec bottompause
5x65 w 3 sec bottompause
5x85
5x95
5x105
5x105
5x105

B Sumo DL 120 sec
5x50
5x50
5x70
5x80
5x80
5x80
5x80
5x80

C FSQ Unrack+10 sec hold 120 sec
60kg
90kg
110kg
120kg
125kg

D Split SQ 90 sec
8xbw
8xbw+28kg per leg
8xbw+28kg per leg
8xbw+28kg per leg
8xbw+28kg per leg

E Lying Leg Curls 90 sec
8x15 single leg
8x35
8x40
8x40
8x40
8x40

F Sumo DL 120 sec
5x60
5x80
3x90
3x90
3x90

2 hrs 30 min

Træning @ SPH 05. November 2015
UPPERBODY
OPV
Dynamic stretches

A Fatbar BP 120 sec
6xbar w blueband
6xbar w blueband
6x40 w blueband
6x40 w blueband
6x60 w blueband
6x60
6x80
2x100
4x90
4x90
4x90
4x90

B Seated Fatbar Mili Press 120 sec
8x50
8x55
8x55
8x55
8x55

C Pendley Protein Hest 120 sec
8x50
6x75
6x75
6x75
6x75
6x75

D Cable Pulldown Pronated 90 sec
8x56
8x63
8x70
8x70
8x70
8x70

E onearm-onecable Preacher Curls ?sth? sec
8x35
8x45
10x50
10x50
8x55
8x55
botharms-bothcables Preacher Curls ?sth? sec
10x50
10x50
6x55
8x45 drop 8x35 drop 10x25 drop 10x15 drop 30x5

F1 NG DB Press
8x23
8x26
6x28.5
8x26
8x26

F2 Rope Pushdown 90 sec
10x50
8x60
8x60

3 hrs+ ... -> body depleted!

Træning @ SPH 06. November 2015
LOWER BODY
OPV
Dynamic stretches

A Camb. SQ 90-120 sec
5xbar
5x40
5x60
5x80
5x90
5x90
5x90
5x95
5x90

B Sumo DL 180+ sec
5x50
5x60
5x70
5x80
3x90
5x90
5x90
5x80

C OL Press 120 sec
5x50kg+sl
8x50kg+sl
8x60kg+sl

D1 FSQ Unrack+10 sec hold
60kg
90kg
110kg
130kg
130kg

D2 Seated Calf Raises 120 sec
10x80
10x110
10x130

2 hrs 30 min

Træning @ SPH 08.November 2015
BACK+BICEPS
OPV
Dynamic stretches
a1 CS Rows
8x50
8x50
8x50
a2 oa Rev Cable Flies
10x10
10x10
10x10
a3 Cable Stirrup Pulldowns
10x35
10x35
10x35

A Rackpulls ca 180 sec
5x50
5x50
5x80
5x80
5x110
5x120
5x130
5x140
5x140
5x140

B Cable NCG Pulldown 90-120 sec
8x56
8x63
8x70
8x70
8x70
8x70
8x70

C Hammer Curls 90 sec
7x16.5
8x16.5
8x16.5
8x16.5

D1 Farmer Walk
20m 65 kg
20m 85 kg
20m 105 kg
20m 125 kg
20m 125 kg

D2 Jesus Curls 90-120 sec
12x10
10x15
10x15
10x15
10x20
10x20

2 hrs 20 mins

Træning @ SPH 09. November 2015
CHEST, SHOULDERS, TRICEPS
OPV
Dynamic stretches

A Seat Mili FBP 90 sec
8xbar
8x40
8x40
8x50
7x55
5x60
5x60
5x60

B Fatbar CG Bench Press 90 sec
10x50
10x60
8x67.5
8x67.5
8x67.5
8x67.5

C1 ISO Chest Press Machine
8x40
8x60
8x70
8x70
8x60

C2 Cable Lateral Raises 90 sec
10x10
10x15
10x15
10x15
10x15

D1 Upright Rows
8x40
8x40
8x40
8x40

D2 Triceps NG Cable Pushdown 90 sec
12x40
12x40
12x45
12x45

E1 Low Cable Flyes
12x15
12x15
12x15
10x20
10x20

E2 Pec Deck 90 sec
6x80
5x80
5x80
5x80
4x80

2 hrs 15 min

Træning @ SPH 10. November 2015
LOWER BODY
OPV
Dynamic stretches

A Camb. SQ 120 sec
8xbar
5x50
10x50
6x70
6x70
5x90
5x90
6x80
6x80

B Sumo DL 120 sec
6x70
6x70
6x80
6x80
6x90
6x90
6x100
6x100
6x100

C1 FFE Split SQ
8xbw
8xbw+21kg
8xbw+28kg
8xbw+28kg
8xbw+28kg

C2 Lying Leg Curls 90 sec
12x30
10x35
8x40
8x40
8x40

D1 Seated Calf Raises
12x65
12x115
12x115
12x115
12x115

C FSQ Unrack w 15 sec hold 120 sec
60kg
90kg
110kg
120kg
120kg
120kg

2 hrs 30 min

Træning @ SPH 12. November 2015
UPPERBODY
OPV
Dynamic stretches

A Fatbar BP w 1-2s pause on chest 120 sec
8xbar
8x40
8x50
8x60
8x70
8x70
8x70
8x70

B Seated Fatbar Mili Press 120 sec
8x40
8x50
8x50
8x50
8x50
10x50

C Chinups 120 sec
6xbw
5xbw+10kg
5xbw+10kg
5xbw+10kg
5xbw+10kg

D Protein Hest 90 sec
6x60
6x60
6x60
10x40+6x40 supin

E1 Stand Jesus Curls
10x15
10x15
10x15
10x15

E2 oa Pushdown 90 sec
10x20
10x20
10x25
10x25

appr 2 hrs

SHEMHAMFORASH

Brugere online