BACK I
Monday, 8 July 2019 at 16.50

Deadlift (150s)
Set 1: 60 kg × 5 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 100 kg × 5 [Warm-up]
Set 4: 115 kg × 5
Set 5: 115 kg × 5
Set 6: 115 kg × 5
Set 7: 115 kg × 5

Seal Rows (150s)
Set 1: 60 kg × 8
Set 2: 80 kg × 5
Set 3: 80 kg × 5
Set 4: 80 kg × 5

WNG Pulldown (120s)
Set 1: 63 kg × 8
Set 2: 70 kg × 8
Set 3: 72 kg × 8
Set 4: 72 kg × 8

DB Pullover (90s)
Set 1: 22,5 kg × 10
Set 2: 25 kg × 9
Set 3: 25 kg × 9

I One Arm Cable W Twist
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
II Curldown (90s)
Set 1: 23 kg × 12
Set 2: 28 kg × 10
Set 3: 28 kg × 10

Expl Seated Cable Row (90s)
Set 1: 28 kg × 12
Set 2: 35 kg × 10
Set 3: 35 kg × 10
Set 4: 35 kg × 10

PUSH II (shoulder)
Tuesday, 9 July 2019 at 15.38
shoulder act. w bands

Military Press (120s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 8 [Warm-up]
Set 4: 52,5 kg × 7
Set 5: 52,5 kg × 7
Set 6: 52,5 kg × 5
Set 7: 52,5 kg × 6

Chest Dip (95s)
W DEM FUKKIN CHAINZ!
Set 1: 10 reps [Warm-up]
Set 2: +13 kg × 8
Set 3: +13 kg × 8
Set 4: +20 kg × 7
Set 5: +20 kg × 6
Set 6: +20 kg × 7

Lying Cable Lateral Raise
Set 1: 18 kg × 12
Set 2: 18 kg × 12
Set 3: 18 kg × 12
Set 4: 18 kg × 12
Pec Deck (120s)
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10

Rear Delt Pulldown
Set 1: 85 kg × 10
Set 2: 85 kg × 10
Set 3: 85 kg × 10
Set 4: 85 kg × 10
Rear Delt Machine (90s)
Set 1: 60 kg × 12
Set 2: 60 kg × 12
Set 3: 60 kg × 12
Set 4: 60 kg × 12

Smith Shrugs Behind (90s) 2 sec isometric
Set 1: 60 kg × 12
Set 2: 60 kg × 12
Set 3: 60 kg × 12

Ramte den lige i røven idag. Premeal+preworkout perfekt timet.
Nu er der mexi-dinner. SES!

LEGS
Wednesday, 10 July 2019
Dyn. stretching + foamrolling

BSQ (150s)
Set 1: 12 x bar [Warm-up] T3232
Set 2: 12 x bar [Warm-up] T3232
Set 3: 10 x 50 [Warm-up]
Set 4: 10 x 60 [Warm-up]
Set 5: 80 kg x 5
Set 6: 80 kg x 4
Set 7: 80 kg x 5
Set 8: 80 kg x 5

Lying Leg Curls (90s)
Set 1: 6 x 50
Set 2: 6 x 55
Set 3: 6 x 55
Set 4: 6 x 55
Set 5: 6 x 55

Leg Ext (90 sec)
Set 1: 12 x 110
Set 2: 10 x 120
Set 3: 10 x 120
Set 4: 10 x 120
Set 5: 10 x 120

Calf Presses
Set 1: 15 x 100
Set 2: 15 x 100
Set 3: 15 x 100
Set 4: 15 x 100
DB SL DL (90 sec)
Set 1: 10 x 25
Set 2: 10 x 27.5
Set 3: 10 x 27.5
Set 4: 10 x 27.5

BACK II
Thursday, 11 July 2019

Stiff Leg Deadlift (120s)
Set 1: 20 kg × 10
Set 2: 50 kg × 8
Set 3: 70 kg × 6
Set 4: 80 kg × 6
Set 5: 80 kg × 6
Set 6: 80 kg × 6

WNG Pullups (120s)
Set 1: BW × 5
Set 2: BW × 6
Set 3: BW × 6
Set 4: BW × 6
Set 5: BW × 6
Set 6: BW × 6
Set 7: BW × 6

CS Kettlebell Rows (105s)
Set 1: 24 kg × 10
Set 2: 24 kg × 10
Set 3: 24 kg × 10
Set 4: 24 kg × 10
Set 5: 24 kg × 10
Set 6: 24 kg × 10

Pulldown OA w Twist (120s)
Set 1: 49 kg × 10
Set 2: 53 kg × 10
Set 3: 53 kg × 10
Set 4: 56 kg × 8
Set 5: 56 kg × 8

CG Cable Row
Set 1: 56 kg × 8
Set 2: 63 kg × 6
Set 3: 70 kg × 6
Set 4: 77 kg × 5
Cable Curl (90s)
Set 1: 30 kg × 8
Set 2: 30 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 12

BACK I
Sunday, 14 July 2019 at 17.00

Deadlift (150s)
Set 1: 60 kg × 5 [Warm-up]
Set 2: 60 kg × 8 [Warm-up]
Set 3: 80 kg × 5 [Warm-up]
Set 4: 100 kg × 3
Set 5: 100 kg × 5
Set 6: 116 kg × 2
Set 7: 116 kg × 2
Set 8: 116 kg × 2

Seal Rows Yates-grip (120s)
Set 1: 50 kg × 15
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10
Set 5: 60 kg × 10
Set 6: 60 kg × 10

WNG Pulldown (120s)
Set 1: 49 kg × 10
Set 2: 56 kg × 8
Set 3: 63 kg × 8
Set 4: 70 kg × 8
Set 5: 70 kg × 8
Set 6: 70 kg × 8

DB Pullover (95s)
Set 1: 25 kg × 10
Set 2: 25 kg × 10
Set 3: 25 kg × 10
Set 4: 25 kg × 10

Barbell Curls (110s)
Set 1: 20 kg × 12
Set 2: 30 kg × 8
Set 3: 30 kg × 8
Set 4: 30 kg × 8
Set 5: 30 kg × 8

Ikke helt tilfreds idag. Min lænd var decideret ufed og træt.
I bagklogskabens klare lys: jeg burde have holdt mig på de 100 for de blev satme revet op som var det en pose saltskruer.
Efter DL gik det dog helt ok. Måske skal jeg vente et par dage længere imellem DL-pas.

Press II (shoulders)
Monday, 15 July 2019 at 17.00

OH Press from pins (150s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 8 [Warm-up]
Set 3: 60 kg × 6 [Warm-up]
Set 4: 70 kg × 5
Set 5: 80 kg × 4
Set 6: 85 kg × 2
Set 7: 80 kg × 4

Decl BP (120s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 8 [Warm-up]
Set 3: 80 kg × 6
Set 4: 80 kg × 6
Set 5: 80 kg × 6
Set 6: 80 kg × 6

Lying Lateral Raises
Set 1: 21 kg x 15
Set 2: 21 kg x 15
Set 3: 21 kg x 15
Set 4: 21 kg x 15
Rope Rear Delt (90s)
Set 1: 80 kg x 12
Set 2: 80 kg x 12
Set 3: 80 kg x 12
Set 4: 80 kg x 12

CG Pushdown (90s)
Set 1: 40 kg x 12
Set 2: 50 kg x 12
Set 3: 60 kg x 12
Set 4: 70 kg x 12

Postworkoutmeal: 6 pølsebrød og 1 sportsbrus fra Netto.
Nåja, og ½ liter pæreskyr Ellers en nogenlunde omgang.
Tager sgu et par dages off nu og får spist igennem.

Legs
Wednesday, 17 July 2019

BSQ (150s)
Set 1: 20 kg x 12 [Warm-up] T3232
Set 2: 50 kg × 10 [Warm-up]
Set 3: 60 kg × 6
Set 4: 80 kg × 2
Set 5: 80 kg × 4
Set 6: 80 kg × 5
Set 7: 80 kg × 5

Leg Ext (105 sec)
Set 1: 80 kg × 10
Set 2: 100 kg × 10
Set 3: 100 kg × 10
Set 4: 100 kg × 10
Set 5: 100 kg × 10

Seated Leg Curl (105s)
Set 1: 100 kg × 12
Set 2: 110 kg × 12
Set 3: 110 kg × 12
Set 4: 110 kg × 12
Set 5: 110 kg × 12

Calf Press on Leg Press (105s)
Set 1: 100 kg × 12
Set 2: 120 kg × 12
Set 3: 120 kg × 12
Set 4: 120 kg × 12
Set 5: 120 kg × 12

Mammelukkerne var slet ikke klar til det her pis.
Hjem på aftensmaden og så til køjs.

BACK II
Friday, 19 July 2019
Lat act. w various band pulls+aparts

SL DL (120s)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 60 kg × 10 [Warm-up]
Set 3: 80 kg × 8
Set 4: 80 kg × 8
Set 5: 90 kg × 6
Set 6: 90 kg × 6
Set 7: 90 kg × 6
Set 8: 90 kg × 6

CS BB Rows (120s)
Set 1: 60 kg × 10
Set 2: 80 kg × 6
Set 3: 80 kg × 6
Set 4: 80 kg × 6
Set 5: 80 kg × 6

WNG Pulldown (120s)
Set 1: 49 kg × 10
Set 2: 63 kg × 10
Set 3: 70 kg × 8
Set 4: 70 kg × 8
Set 5: 70 kg × 8
Set 6: 70 kg × 8

Curldown
Set 1: 25 kg × 15
Set 2: 30 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10
Rope Hammer Curls (90s)
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10

Seated Row w Pullapart (60s)
Set 1: 28 kg × 16
Set 2: 35 kg × 15
Set 3: 35 kg × 15
Set 4: 35 kg × 15

Spontan omgang men det gik sgu ret nice.
Der var go gåpåstyrke på trods af en mangelfuld kost inden træning.
Indhenter det nu med masser af ris, okse og kylling. Kebab m sødmælk senere.

PRESS I (chest)
Saturday, 20 July 2019 at 11.10
Meadows pec act

BB Bench Press (150s)
Semi-narrow grip
Set 1: 40 kg × 12 [Warm-up]
Set 2: 60 kg × 8
Set 3: 70 kg × 8
Set 4: 80 kg × 8
Set 5: 80 kg × 8
Set 6: 80 kg × 8

Chest Dip (150s)
Set 1: 10 reps [Warm-up]
Set 2: +13 kg × 9
Set 3: +13 kg × 7
Set 4: +20 kg × 6
Set 5: +20 kg × 5
Set 6: +20 kg × 5

Pec Deck (105s)
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10

DB Overhead Press (105s)
Set 1: 17,5 kg × 10
Set 2: 17,5 kg × 10
Set 3: 17,5 kg × 10
Set 4: 17,5 kg × 10

Face Pull
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10
CG Pushdown (105s)
Set 1: 55 kg × 12
Set 2: 65 kg × 12
Set 3: 65 kg × 11
Set 4: 65 kg × 11

1h20m session. Bro-tur med MChristensen. Good times!

Legs
Sunday, 21 July 2019 at 13.00

BSQ (150s)
Set 1: 20 kg x 10 [Warm-up]
Set 2: 50 kg × 8 [Warm-up]
Set 3: 60 kg × 8
Set 4: 70 kg × 8
Set 5: 70 kg × 8
Set 6: 70 kg × 8
Set 7: 70 kg × 8

Leg Ext (105 sec)
Set 1: 80 kg × 12
Set 2: 100 kg × 12
Set 3: 100 kg × 12
Set 4: 100 kg × 10
Set 5: 100 kg × 10

Seated Leg Curl (105s)
Set 1: 100 kg × 12
Set 2: 110 kg × 12
Set 3: 110 kg × 12
Set 4: 110 kg × 12
Set 5: 110 kg × 12

SDB SL DL
Set 1: 2x25 kg x 12
Set 2: 2x25 kg x 12
Set 3: 2x25 kg x 12
Set 4: 2x25 kg x 12
Calf Press on Leg Press (105s)
Set 1: 100 kg × 15
Set 2: 120 kg × 15
Set 3: 120 kg × 15
Set 4: 120 kg × 14
Set 5: 120 kg × 12

Udmærket muskelsmadder. Spiste næsten 2 hele pizzaer til dinner.

BACK I
Monday, 22 July 2019 at 16.00
McGill triset x 3.
Lat act. w various band pulls+aparts

Deadlift (150s)
Set 1: 60 kg × 5 [Warm-up]
Set 2: 60 kg × 8 [Warm-up]
Set 3: 80 kg × 8
Set 4: 100 kg × 5
Set 5: 100 kg × 5
Set 6: 100 kg × 5
Set 7: 110 kg × 1

Seal Rows Yates-grip (120s)
Set 1: 60 kg × 10
Set 2: 65 kg × 10
Set 3: 65 kg × 10
Set 4: 65 kg × 9
Set 5: 60 kg × 10

Pulldown OA w Twist (120s)
Set 1: 49 kg × 10
Set 2: 51 kg × 10
Set 3: 51 kg × 10
Set 4: 51 kg × 10
Set 5: 51 kg × 10

DB Pullover (95s)
Decl f 20kgbumper
Set 1: 25 kg × 10
Set 2: 25 kg × 10
Set 3: 27,5 kg × 8
Set 4: 27,5 kg × 10

Barbell Curls (110s)
Set 1: 20 kg × 12
Set 2: 28 kg × 10
Set 3: 30 kg × 8
Set 4: 30 kg × 8
Set 5: 30 kg × 8
Set 6: 20 kg x 20
Set 7: 20 kg x 20
Set 8: 20 kg x 20

En lidt mærkelig omgang. Har aldrig revet 100 op fra gulvet med så meget overskud før.
Les 110 est une histoire different.

PRESS II (shoulder)
Tuesday, 23 July 2019 at 17.00
Meadows pec act + cable presses

DB Incl Press (105s)
Set 1: 25 kg × 8
Set 2: 27,5 kg × 8
Set 3: 27,5 kg × 8
Set 4: 30 kg × 8
Set 5: 32,5 kg × 8
Set 6: 32,5 kg × 8

Bench Press (105s)
Set 1: 60 kg × 10
Set 2: 70 kg × 8
Set 3: 70 kg × 8
Set 4: 70 kg × 8
Set 5: 80 kg × 8

BB OHP f Pins (120s)
Set 1: 20 kg × 10
Set 3: 50 kg × 6
Set 4: 50 kg × 6
Set 5: 50 kg × 6
Set 6: 50 kg × 6
Set 7: 50 kg × 6
Set 8: 50 kg × 6
Set 9: 50 kg × 6

CG Pushdown
Set 1: 65 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10
Set 5: 70 kg × 10
Lateral Raise (90s)
Set 1: 18 kg × 15
Set 2: 18 kg × 15
Set 3: 18 kg × 15
Set 4: 18 kg × 15
Set 5: 18 kg × 15

Cable Shrugs
Set 1: 95 kg × 12
Set 2: 95 kg × 12
Set 3: 95 kg × 12
Set 4: 95 kg × 12
Rear Delt Mach (90s)
Set 1: 60 kg × 12
Set 2: 60 kg × 12
Set 3: 60 kg × 12
Set 4: 60 kg × 12

1h45m session.
Jeg kom et par øvelser ind før det gik op for mig at det sådan set var et skulder-fokuseret pas.
Tænker jeg fik indhentet det. 1L koldskål postw, dernæst flankebøf, broccoli m rice&taters-mash. Life is good!

BACK II
Thursday, 25 July 2019 at 17.00
McGill triset x 3.
Lat act. w various band pulls+aparts

Deadlift (150s)
Set 1: 60 kg × 5 [Warm-up]
Set 2: 60 kg × 8 [Warm-up]
Set 3: 100 kg × 3
Set 4: 100 kg × 6
Set 5: 100 kg × 6
Set 6: 100 kg × 6
Set 7: 100 kg × 6
Set 8: 100 kg × 6

CS BB Rows (120s)
Set 1: 60 kg × 12
Set 2: 80 kg × 6
Set 3: 85 kg × 5
Set 4: 88 kg × 5
Set 5: 80 kg × 6

WNG Pulldown (120s)
Set 1: 56 kg × 9
Set 2: 65 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10
Set 5: 70 kg × 10

Vejgård Curls
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 10
Cable Rows w Hold (90s)
Set 1: 63 kg × 6
Set 2: 70 kg × 6
Set 3: 70 kg × 6
Set 4: 70 kg × 6

11537 kg på 1t 36m

Rimelig godt smæk på maskinen idag.
Men føj for satan en varm og fugtig omgang.
Godt at Netto har billig koldskål!

Legs I
Løkken Fitness Saturday, 27 July 2019 at 14.00

BSQ (150s)
Set 1: 20 kg x 10 [Warm-up] T3232
Set 2: 20 kg × 10 [Warm-up] T3232
Set 3: 60 kg × 10
Set 4: 60 kg × 10
Set 5: 60 kg × 10
Set 6: 60 kg × 10
Set 7: 60 kg × 10
Set 8: 60 kg × 10
Set 9: 60 kg × 10

Leg Ext (105 sec)
5 set af 15 reps

Lying Leg Curls (105s)
5 set a 12 reps

DB SL DL
Set 1: 2x25 kg x 12
Set 2: 2x25 kg x 12
Set 3: 2x25 kg x 12
Set 4: 2x25 kg x 12
Calf Press on BINGO Leg Press Machine(105s)
Set 1: 140 kg × 15
Set 2: 160 kg × 20
Set 3: 160 kg × 20
Set 4: 160 kg × 20
Set 5: 160 kg × 20

Latterligt sted at træne.
Fremadrettet blir det kun for hyggens skyld hvis jeg skal træne i det center.
At føre log derfra giver næsten ingen mening.

PRESS I (Chest)
Sunday, 28 July 2019 at 16.00
Meadows pec act

DB Decl BP (120s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 25 kg × 8
Set 3: 30 kg × 8
Set 4: 35 kg × 8
Set 5: 35 kg × 8
Set 6: 35 kg × 8

BB Incline BP (120s)
Set 1: 50 kg × 8
Set 2: 60 kg × 8
Set 3: 80 kg × 3
Set 4: 65 kg × 8
Set 5: 65 kg × 8
Set 6: 65 kg × 8

Pec Minor Dips (90s)
Set 1: bw x 10
Set 2: +15 kg × 10
Set 3: +15 kg × 10
Set 4: +15 kg × 10

Pec Deck
Set 1: 70 kg × 10
Set 2: 70 kg × 12
Set 3: 70 kg × 11
Set 4: 70 kg × 12
OHP Machine (90s)
Set 1: 60 kg × 8
Set 2: 60 kg × 8
Set 3: 60 kg × 8
Set 4: 60 kg × 8

12010 kg på 1t 26m
Ok omgang muskelforvirring.

BACK I
Monday, 29 July 2019 at 17.00

Deadlift (150s)
Set 1: 70 kg × 6 [Warm-up]
Set 2: 70 kg × 6 [Warm-up]
Set 3: 120 kg × 1
Set 4: 120 kg × 2
Set 5: 120 kg × 3
Set 6: 120 kg × 3
Set 7: 120 kg × 3

Pulldown OA w Twist (120s)
Set 1: 49 kg × 9
Set 2: 53 kg × 10
Set 3: 53 kg × 10
Set 4: 53 kg × 10
Set 5: 53 kg × 10

Seal Rows Yates-grip (120s)
Set 1: 60 kg × 10
Set 2: 65 kg × 8
Set 3: 65 kg × 10
Set 4: 65 kg × 10
Set 5: 65 kg × 8

DB Pullover (95s)
Decl f 20kgbumper
Set 1: 27,5 kg × 10
Set 2: 27,5 kg × 10
Set 3: 27,5 kg × 10
Set 4: 27,5 kg × 10

Barbell Curls (110s)
Set 1: 20 kg × 12
Set 2: 30 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10

10281 kg på 1t 32m
Fed omgang. Go råstyrke.
Mao gav lidt konstruktiv feedback på mit dølle og jeg fik sgu rykket de 120 ret sikkert op.
HELL YES!

Legs I
Wednesday, 31 July 2019 at 17.00
Dyn. stretching

BSQ (120s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 60 kg × 6
Set 4: 60 kg × 8
Set 5: 60 kg × 8
Set 6: 60 kg × 8
Set 7: 80 kg × 2

Leg Ext (105 sec)
Set 1: 100 kg × 12
Set 2: 100 kg × 12
Set 3: 100 kg × 12
Set 4: 100 kg × 12
Set 5: 100 kg × 12

Seated Leg Curl (105s)
Set 1: 120 kg × 12
Set 2: 120 kg × 12
Set 3: 120 kg × 12
Set 4: 120 kg × 12
Set 5: 120 kg × 12

DB SL DL(120s)
Set 1: 2x25 kg x 12
Set 2: 2x25 kg x 12
Set 3: 2x25 kg x 12
Set 4: 2x25 kg x 12

19960 kg på 1t 2m
Fik ikke tanket noget ordentligt brændstof på maskineriet så styrken var der efter.
Valgte så at køre mine BSQs med lidt kortere pause end vanligt.
Overvejer, i samråd m Mao, at prøve beltsquats i en periode for at aflaste min gamle lænderyg.

PRESS II (shoulder)
Thursday, 1 August 2019 at 18.30
Shoulder rot. - bandaparts - latraises

Mili Press (120s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 40 kg × 8
Set 4: 40 kg × 8
Set 5: 40 kg × 8

Seat OHP f pins (120s)
Set 1: 50 kg × 5
Set 2: 55 kg × 5
Set 3: 55 kg × 6
Set 4: 65 kg × 2
Set 5: 70 kg × 1

BP Machine *
Set 1: 80 kg × 10 (5sec)
Set 2: 100 kg × 10 (5sec)
Set 3: 130 kg × 4 (5sec)
Set 4: 170 kg × 4 (5sec)
Set 5: 170 kg × 6 (30sec)
Set 6: 170 kg × 6 (30sec)
Set 7: 170 kg × 6

Bench Press 3 inch 1s pause (90s) *
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 70 kg × 6
Set 4: 70 kg × 6
Set 5: 70 kg × 6

Lateral Raise
Set 1: 18 kg × 15
Set 2: 18 kg × 15
Set 3: 18 kg × 15
Set 4: 18 kg × 15
Set 5: 18 kg × 15
DB Floor Press (95s)
Set 1: 25 kg × 10
Set 2: 25 kg × 10
Set 3: 25 kg × 10
Set 4: 25 kg × 10
Set 5: 25 kg × 10

Heavy DB Rear Delt Pull
Set 1: 17,5 kg × 15
Set 2: 22,5 kg × 14
Set 2: 22,5 kg × 14
CG Pushdown (120s)
Set 1: 60 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10

16890 kg på 1t 44m
* mixing it up Meadows style.
Ornli sygt pump i patværket!
Der var stemning og hammer på det hele idag. Vinkede også til en der hedder Mads!

BACK I
Saturday, 3 August 2019 at 18.00
McGill triset x 3.
Lat act. w various band pulls+aparts

Deadlift (150s)
Set 1: 70 kg × 6 [Warm-up]
Set 2: 70 kg × 6 [Warm-up]
Set 3: 100 kg × 6
Set 4: 100 kg × 6
Set 5: 100 kg × 6
Set 6: 110 kg × 5
Set 7: 110 kg × 5
Set 8: 110 kg × 5

CS BB Rows (120s)
Set 1: 60 kg × 10
Set 2: 80 kg × 7
Set 3: 80 kg × 7
Set 4: 80 kg × 7
Set 5: 80 kg × 8

WNG Pulldown (120s)
Set 1: 56 kg × 10
Set 2: 63 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10
Set 5: 70 kg × 10
Set 6: 70 kg × 8

Vejgård Curls
Set 1: 17 kg × 12
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 10
Cable Rows w Hold (90s)
Set 1: 63 kg × 6
Set 2: 63 kg × 6
Set 3: 63 kg × 6
Set 4: 63 kg × 6

12676 kg på 1t 42m
Ok omgang. Pænt kørt over idag. Men god følelse i kroppen overall.
1 L koldskål 6 kr i Netto som postworkoutshake

PRESS I (chesticles)
Sunday, 4 August 2019 at 17.00
Meadows pec-tivation

BP Machine (20s)
Set 1: 80 kg × 10 [Warm-up]
Set 2: 90 kg × 10
Set 3: 100 kg × 10
Set 4: 110 kg × 10
Set 5: 150 kg × 8
Set 6: 170 kg × 8
Set 7: 170 kg × 6
Set 8: 170 kg × 5

Bench Press 3 inch 1s pause (90s)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 70 kg × 6
Set 4: 70 kg × 6
Set 5: 70 kg × 6

Stretch Push Ups
Set 1: bw × 8
Set 2: bw × 9
Set 3: bw × 8
DB Floor Press (90s)
Set 1: 22,5 kg × 10
Set 2: 22,5 kg × 8
Set 3: 22,5 kg × 7

Pec Deck
Set 1: 80 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10
BB Z Press* (90s) (xplosive like a mothafucka)
Set 1: 20 kg × 10
Set 2: 20 kg × 8
Set 3: 20 kg × 8
Set 4: 20 kg × 8

17915 kg på 1t 2m
Damn det pump var sygt!
Smadrede en liter rema-bingo-kakao direkte i maskinen efter det her.
Har langt om længe bestilt nye supps efter ca 2 mdrs improviserings postw.o.shakes.
*

BACK II
Thursday, 8 August 2019 at 16.30
McGill triset x 3.
Lat act. w various band pulls+aparts

DL (150s)
Set 1: 70 kg × 6 [Warm-up]
Set 2: 70 kg × 6 [Warm-up]
Set 3: 70 kg × 6
Set 4: 120 kg × 2
Set 5: 120 kg × 3
Set 5: 120 kg × 3
Set 6: 140 kg × 0 (den kom fri af gulvet og ca 10 cm op)
Set 7: 120 kg × 1

KB Incline Rows (120s)
Set 1: 2 x 28 kg × 8
Set 2: 2 x 28 kg × 8
Set 3: 2 x 28 kg × 8
Set 4: 2 x 28 kg × 8
Set 5: 2 x 28 kg × 8

WNG Pullup (120s)
Set 1: BW x 6
Set 2: BW x 6
Set 3: BW x 6
Set 4: BW x 6
Set 5: BW x 6
Set 6: BW x 6

BB Curls (90s)
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15
Set 4: 20 kg × 15
Set 5: 20 kg × 15

8960 kg på 1t 28m
....

PRESS II (shoulder) @ Løkken Fitness
Saturday, 10 August 2019 at 14.30
Shoulder rot. - bandaparts - latraises

Military Press (90s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 20 kg × 8 [Warm-up]
Set 3: 40 kg × 8
Set 4: 50 kg × 6
Set 5: 50 kg × 6
Set 6: 50 kg × 6

Smith Semi-Incl BP (90s)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 8
Set 3: 80 kg × 8
Set 4: 80 kg × 8
Set 5: 80 kg × 8

Dips (90s)
Set 1: 7 reps [Warm-up]
Set 2: +10 kg × 10
Set 3: +10 kg × 10
Set 4: +10 kg × 10
Set 5: +10 kg × 10

Lying Lateral Raise
Set 1: 15x
Set 2: 15x
Set 3: 15x
Set 4: 15x
Facepulls
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10
DB Floor Press (90s)
Set 1: 22 kg × 12
Set 2: 24 kg × 12
Set 3: 26 kg × 12
Set 4: 26 kg × 12

11072 kg på 1t 4m

BACK I
Monday, 12 August 2019 at 17:00
McGill triset x 2.
Lat act. w various band pulls+aparts

Deadlift (150s)
Set 1: 70 kg × 6 [Warm-up]
Set 2: 70 kg × 6 [Warm-up]
Set 3: 100 kg × 5
Set 4: 100 kg × 5
Set 5: 120 kg × 4
Set 6: 120 kg × 5
Set 7: 120 kg × 4

CS BB Rows (120s)
Set 1: 60 kg × 10
Set 2: 80 kg × 6
Set 3: 82,5 kg × 5
Set 4: 82,5 kg × 5
Set 5: 82,5 kg × 5
Set 6: 82,5 kg × 5

Pulldown OA w Twist (120s)
Set 1: 54 kg × 10
Set 2: 56 kg × 9
Set 3: 56 kg × 9
Set 4: 56 kg × 8
Set 5: 56 kg × 8

DB Pullover
Set 1: 27,5 kg × 10
Set 2: 27,5 kg × 10
Set 3: 27,5 kg × 10
Set 4: 27,5 kg × 10
Rope Hammer Curls
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10
Curldown (90s)
Set 1: 28 kg × 12
Set 2: 30 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10

11690 kg på 1t 39m
Forud for dagens træning lå en omgang maling af lejlighed,
så var ikke super oplagt da jeg trillede afsted.
Men der var god energi i gymmet og jeg havde en overraskende bundstyrke i dølle og CSRows.

Der bliver restitueret.....

LEGS
Wednesday, 14 August 2019 at 17.00
Dyn. stretching

BSQ (120s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 60 kg × 6
Set 4: 60 kg × 8
Set 5: 60 kg × 8
Set 6: 80 kg × 5
Set 7: 80 kg × 2

Leg Ext (105 sec)
Set 1: 100 kg × 12
Set 2: 100 kg × 12
Set 3: 100 kg × 12
Set 4: 100 kg × 12
Set 5: 100 kg × 12

Seated Leg Curl (105s)
Set 1: 120 kg × 12
Set 2: 120 kg × 12
Set 3: 120 kg × 12
Set 4: 120 kg × 12
Set 5: 120 kg × 12

DB SL DL (120s)
Set 1: 2x25 kg x 12
Set 2: 2x25 kg x 12
Set 3: 2x25 kg x 12
Set 4: 2x25 kg x 12

PRESS I (chest)
Thursday, 15 August 2019 at 18.36

Bench Press (120s)
Set 1: 50 kg × 8 [Warm-up]
Set 2: 50 kg × 8 [Warm-up]
Set 3: 60 kg × 8 [Warm-up]
Set 4: 70 kg × 6
Set 5: 80 kg × 8
Set 6: 80 kg × 8
Set 7: 80 kg × 8
Set 8: 80 kg × 8

Chest Dip (120s)
Set 1: 8 reps [Warm-up]
Set 2: +6,5 kg × 8
Set 3: +13 kg × 8
Set 4: +20 kg × 6
Set 5: +20 kg × 6

Pec Deck
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10
Face Pull (90s)
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10

Overhead Press (90s)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10

DB Floor Press
Set 1: 27,5 kg × 6
Set 2: 27,5 kg × 8
Set 3: 30 kg × 8
Set 4: 30 kg × 7
Triceps Pushdown (90s)
Set 1: 60 kg × 10
Set 2: 60 kg × 12
Set 3: 60 kg × 11
Set 4: 60 kg × 10

BACK I
Friday, 16 August 2019 at 14.59

SL DL (150s)
Set 1: 50 kg × 6 [Warm-up]
Set 2: 50 kg × 8 [Warm-up]
Set 3: 50 kg × 8 [Warm-up]
Set 4: 80 kg × 5
Set 5: 80 kg × 6
Set 6: 95 kg × 5
Set 7: 95 kg × 6
Set 8: 95 kg x 6

High Row Machine (120s)
Set 1: 100 kg × 10
Set 2: 120 kg × 10
Set 3: 140 kg × 10
Set 4: 140 kg × 10
Set 5: 160 kg × 8

Meadows Rows (120s)
Set 1: 30 kg × 10
Set 2: 40 kg × 10
Set 3: 40 kg × 10
Set 4: 40 kg × 10
Set 5: 40 kg × 10

Vejgård Curls (90s)
Set 1: 20 kg × 10
Set 2: 22 kg × 10
Set 3: 22 kg × 12
Set 4: 22 kg × 12

Pulley (90s)
Set 1: 63 kg × 6
Set 2: 70 kg × 6
Set 3: 77 kg × 5
Set 4: 77 kg × 5

LEGS
Sunday, 18 August 2019 at 14.00
Dyn. stretching

BSQ (120s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 50 kg × 6
Set 4: 70 kg × 6
Set 5: 80 kg × 4
Set 6: 85 kg × 5
Set 7: 85 kg × 5

Leg Ext (105 sec)
Set 1: 100 kg × 12
Set 2: 100 kg × 12
Set 3: 100 kg × 12
Set 4: 100 kg × 12
Set 5: 100 kg × 12

Seated Leg Curl (105s)
Set 1: 120 kg × 12
Set 2: 120 kg × 12
Set 3: 120 kg × 12
Set 4: 120 kg × 12
Set 5: 120 kg × 12

DB SL DL (120s)
Set 1: 2x25 kg x 12
Set 2: 2x25 kg x 12
Set 3: 2x25 kg x 12
Set 4: 2x25 kg x 12