Uge 18-2014

1.Dag

Lateral Raises:
20 x 5kg
20 x 7,5kg
15 x 10kg
10 x 12,5kg
10 x 15kg

Dumbell Curl:
10 x 10kg
10 x 12,5kg
10 x 15kg
10 x 17,5kg

Hammer Curl:
10 x 20kg

Benchpress: (langsomt ned/hurtigt op)
10 x 60kg
10 x 80kg
10 x 80kg
10 x 80kg
10 x 80kg
6 x 80kg - måtte stoppe p.g.a. min skulder

Cable Pushdown (heavy):
10 x 45kg
10 x 45kg
10 x 45kg

Biceps - Lying High Cable Curls:
10 x 42,5kg
10 x 42,5kg
10 x 42,5kg

Cable Flyes:
10 x 15kg
10 x 15kg
10 x 15kg

Dips:
10 x Bodyweight (115kg)
10 x Bodyweight
10 x Bodyweight

Slut !

2.Dag

Deadlift RAW:
10 x 90kg
10 x 90kg
6 x 130kg
6 x 130kg
6 x 130kg
6 x 130kg
6 x 130kg
6 x 130kg

Rackpulls:
6 x 140kg
3 x 170kg
1 x 200kg

Gad ikke mere

Uge 19-2014

1.Dag

Lateral Raises:
20 x 5kg
20 x 5kg
20 x 5kg

Benchpress: (langsomt ned/hurtigt op)
10 x 60kg
10 x 80kg
6 x 90kg
6 x 90kg
6 x 90kg
10 x 60kg
10 x 60kg

Rackpulls:
6 x 140kg - overhåndsgreb
3 x 170kg
1 x 190kg
1 x 200kg
1 x 210kg
1 x 240kg
1 x 260kg
1 x 270kg
2 x 240kg

Slut for i dag !

2.Dag

Lever Narrow Grip Seated Row (plate loaded):
20 x 20kg (hver hånd)
10 x 40kg (hver hånd)
10 x 50kg (hver hånd)
10 x 40kg (hver hånd)

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 42kg
10 x 42kg
10 x 42kg

Biceps - Lying High Cable Curls:
10 x 42kg
10 x 42kg
10 x 42kg

Dumbbell Lying Triceps Extension:
10 x 10kg
10 x 10kg
10 x 10kg

Pulldowns:
10 x 77kg
10 x 77kg
10 x 77kg

Uge 20-2014

1.Dag

Benchpress:
10 x 60kg
10 x 80kg
6 x 90kg
5 x 90kg
5 x 90kg
4 x 90kg - måtte stoppe p.g.a. skulderskaden

Dips:
10 x Bodyweight (115kg)
10 x Bodyweight
10 x Bodyweight

Pulldowns:
10 x 77kg
10 x 97kg
10 x 97kg

RackPulls RAW:
10 x 140kg - overhåndsgreb
6 x 180kg
3 x 220kg - herfra låsegreb
1 x 250kg
1 x 270kg
1 x 280kg
1 x 280kg
1 x 280kg
1 x 280kg
1 x 280kg
5 x 250kg
5 x 220kg

SLUT !

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2.Dag

Benchpress:
10 x 60kg
8 x 80kg
5 x 90kg
5 x 90kg
5 x 90kg
5 x 90kg
5 x 90kg
5 x 90kg - Ja ja....nu går bedre med skulderen igen

SLUT - Havde ikke tid til mere

Uge 21-2014

1.Dag

Benchpress:
10 x 50kg
10 x 80kg
8 x 90kg
6 x 90kg
6 x 90kg
6 x 90kg
6 x 90kg

Incline 45* Benchpress:
10 x 50kg
10 x 50kg
10 x 50kg

RackPulls RAW:
5 x 140kg - overhåndsgreb
2 x 180kg
1 x 200kg
1 x 210kg
1 x 250kg - herfra låsegreb
1 x 270kg
1 x 270kg
1 x 270kg
1 x 220kg

Cable Pushdown:
10 x 35kg
10 x 35kg
10 x 35kg

Lever Leg Extensions:
10 x 54kg
10 x 54kg
10 x 54kg
10 x 54kg
10 x 54kg
10 x 54kg

----------------------------------------

2.Dag

Lateral Raises:
20 x 5kg
15 x 10kg
10 x 12,5kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 45kg
10 x 45kg
10 x 42kg
10 x 35kg
10 x 35kg
10 x 30kg

Biceps - Lying High Cable Curls:
10 x 45kg
10 x 45kg
10 x 42kg
10 x 35kg
10 x 35kg
10 x 30kg

Dumbell Curl:
20 x 10kg
10 x 20kg

Lying Dumbbell Triceps Extension:
10 x 30kg
10 x 30kg
10 x 30kg

Lever Preacher Curl:
10 x 60kg
10 x 60kg
8 x 60kg

Lever Alternating Triceps Extension:
10 x 40kg x2
10 x 40kg x2
10 x 40kg x2

Totalt pump i armene

----------------------------------------

3.Dag

Sled 45° Leg Press:
10 x 100kg
10 x 150kg
10 x 200kg
10 x 250kg
10 x 250kg
10 x 250kg

Deadlift RAW:
10 x 50kg
10 x 100kg
5 x 140kg
1 x 160kg
3 x 170kg

Rackpulls RAW:
10 x 140kg - overhåndsgreb
5 x 170kg
3 x 200kg
1 x 220kg - skifter til låsegreb
1 x 250kg
1 x 270kg
1 x 270kg
1 x 270kg

Diverse pjat-øvelser, ikke værd at skrive om.

Uge 24-2014

1.Dag

Benchpress:
20 x 50kg
10 x 80kg
8 x 80kg
6 x 80kg
5 x 80kg
5 x 80kg
5 x 80kg
5 x 80kg
5 x 80kg

Lateral Raises:
20 x 5kg
15 x 7,5kg
15 x 10kg
10 x 12,5kg
10 x 12,5kg
10 x 12,5kg

Pulldowns:
10 x 90kg
10 x 90kg
10 x 90kg

Cable Pushdown:
10 x 35kg
10 x 35kg
10 x 35kg

Slut !

----------------------------------------

2.Dag

Lever Narrow Grip Seated Row (plate loaded):
20 x 25kg (hver hånd)
15 x 35kg (hver hånd)
10 x 40kg (hver hånd)
10 x 40kg (hver hånd)
10 x 40kg (hver hånd)
10 x 40kg (hver hånd)

Sled 45° Leg Press:
10 x 150kg
10 x 200kg
10 x 250kg
10 x 280kg
10 x 250kg

Biceps - Lying High Cable Curls:
10 x 35kg
10 x 35kg
10 x 35kg

Dumbell Curl:
20 x 10kg
20 x 15kg
10 x 20kg

Barbell Curl:
6 x 40kg
6 x 40kg
6 x 40kg
6 x 40kg

Lever Leg Extension:
10 x 60kg
10 x 60kg
10 x 60kg

Lever Preacher Curl:
10 x 50kg
10 x 50kg

Orkede ikke mere

Uge 25-2014

1.Dag

Benchpress:
10 x 60kg
10 x 60kg
8 x 90kg
6 x 90kg
6 x 90kg
5 x 90kg
5 x 90kg
10 x 60kg

RackPulls/Grebtræning RAW:
5 x 140kg - overhåndsgreb
2 x 170kg
1 x 190kg
1 x 190kg
1 x 220kg - herfra låsegreb
1 x 250kg
1 x 260kg
1 x 260kg
1 x 260kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 45kg
10 x 45kg
10 x 45kg
10 x 38kg
10 x 38kg

Biceps - Lying High Cable Curls:
10 x 45kg
10 x 45kg
10 x 38kg

Dumbell Curl:
20 x 10kg
10 x 15kg
10 x 17,5kg

Cable Flyes:
10 x 15kg (ihver hånd)
10 x 15kg (ihver hånd)
10 x 15kg (ihver hånd)
10 x 15kg (ihver hånd)
10 x 15kg (ihver hånd)

Lateral Raises:
20 x 5kg
15 x 7,5kg
15 x 10kg
10 x 12,5kg
10 x 15kg
5 x 17,5kg

Dejlig træning - have en følese af at have et lille Comeback, fordi alt gik så godt

----------------------------------------

2.Dag

Frenchpress:
10 x 45kg
10 x 45kg
10 x 45kg
10 x 45kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 45kg
10 x 45kg
10 x 45kg

Biceps - Lying High Cable Curls:
10 x 45kg
10 x 45kg
10 x 45kg

Pulldowns:
10 x 70kg
10 x 80kg
10 x 90kg
10 x 90kg
10 x 90kg
10 x 80kg
10 x 70kg

Slut !
Ikke specielt god dag, fordi der var alt for mange til træning og der manglede masser udstyr p.g.a. der er Færøernes stærkeste mand 2014, og de har lånt alt det store gyss

Uge 26-2014

1.Dag

Benchpress:
10 x 60kg
10 x 80kg
6 x 90kg
5 x 90kg
5 x 90kg

Sled 45° Leg Press:
20 x 100kg
20 x 150kg
15 x 200kg
10 x 250kg
10 x 250kg
10 x 250kg
10 x 200kg

Har skadet min venstre hånd, så ingen træning

Efter 6 ugers ferie, starter jeg forsigtigt op igen.

Uge 32-2014

1.Dag (mandag)

Benchpress:
10 x 50kg
10 x 60kg
10 x 70kg
10 x 70kg
10 x 60kg
10 x 50kg

Deadlift RAW:
10 x 100kg
10 x 100kg
10 x 100kg

Går sukkerkold - måtte stoppe.

----------------------------------------

2.Dag (Fredag)

Benchpress:
10 x 50kg
10 x 50kg
10 x 60kg
10 x 70kg
10 x 80kg
10 x 70kg
10 x 70kg
10 x 70kg

Deadlift RAW:
10 x100kg
10 x100kg
10 x100kg
10 x100kg
10 x100kg
10 x100kg

Lateral Raises:
20 x 5kg
20 x 10kg
10 x 12,5kg
10 x 12,5kg

Lever Narrow Grip Seated Row (plate loaded):
10 x 25kg (hver hånd)
10 x 40kg (hver hånd)
10 x 40kg (hver hånd)
10 x 40kg (hver hånd)

Uge 33-2014

1.Dag

Benchpress:
10 x 50kg
10 x 60kg
10 x 70kg
10 x 80kg
10 x 80kg
10 x 70kg
10 x 70kg

Lateral Raises:
20 x 5kg
20 x 10kg
10 x 12,5kg
10 x 12,5kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 38kg
10 x 38kg
10 x 38kg

Biceps - Lying High Cable Curls:
10 x 38kg
10 x 38kg
10 x 38kg

Dumbell Curl:
20 x 10kg
20 x 10kg

Slut for i dag

----------------------------------------

2.Dag

Lever Narrow Grip Seated Row (plate loaded):
10 x 25kg (hver hånd)
10 x 40kg (hver hånd)
10 x 40kg (hver hånd)
10 x 40kg (hver hånd)

Sitting Cable Rowing:
10 x 77kg
10 x 77kg
10 x 77kg

Pulldowns:
10 x 77kg
10 x 77kg
10 x 77kg

Dumbell Curls:
20 x 12,5kg
10 x 15kg
10 x 17,5kg
10 x 20kg

Barbell Curl Z-stang:
10 x 35kg
10 x 35kg
10 x 35kg

Militery Presses:
6 x 50kg
6 x 50kg
6 x 50kg
6 x 50kg
6 x 50kg
6 x 50kg

Lever Shoulder Press (parallel grip):
20 x 30kg
10 x 40kg
10 x 45kg
8 x 55kg
6 x 60kg
6 x 65kg
6 x 70kg

Slut !

Uge 34-2014

1.Dag

Benchpress:
10 x 50kg
10 x 60kg
10 x 70kg
10 x 80kg
10 x 80kg
8 x 80kg
6 x 80kg
6 x 80kg
6 x 80kg
6 x 80kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 42,5kg
10 x 42,5kg
10 x 42,5kg

Biceps - Lying High Cable Curls:
10 x 42,5kg
10 x 42,5kg
10 x 42,5kg

Dumbell Flyes:
10 x 5kg
10 x 10kg
10 x 10kg

Ikke tid til mere

----------------------------------------

2.Dag

Lever Shoulder Press (parallel grip):
20 x 30kg
10 x 40kg
10 x 40kg
10 x 40kg

Deadlift RAW:
10 x 100kg
10 x 100kg
10 x 100kg
6 x 130kg
3 x 150kg
1 x 170kg - Alle reps. m/overhåndsgreb

Pulldowns:
10 x 77kg
10 x 77kg
10 x 77kg

Gik helt okay, men kunne selvfølli gjort mere.

Uge 35-2014

1.Dag

Benchpress:
10 x 50kg
10 x 70kg
10 x 80kg
10 x 80kg
10 x 80kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 42,5kg
10 x 42,5kg
10 x 42,5kg

Biceps - Lying High Cable Curls:
10 x 42,5kg
10 x 42,5kg
10 x 42,5kg

Dumbell Flyes:
20 x 5kg
10 x 10kg
10 x 10kg

Lever Narrow Grip Seated Row (plate loaded):
20 x 20kg (hver hånd)
10 x 40kg (hver hånd)
10 x 40kg (hver hånd)
10 x 40kg (hver hånd)

Sled 45° Leg Press:
20 x 100kg
20 x 150kg
10 x 200kg
10 x 200kg
10 x 200kg - kan godt mærke at det er længe siden sidst.

Slut for denne time. Var uoplagt, træt og hovedpine fra første øvelse og det blev ikke bedre.
Manglende energi p.g.a. jeg prøver at tabe mig, men har fået for lidt til morgenmad, og intet før træning........ Hjem at spise !

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2. Dag

Pulldowns:
10 x 57kg
10 x 77kg
10 x 77kg
10 x 77kg

Barbell Seated Military Press:
10 x 30kg
10 x 40kg
5 x 50kg
5 x 50kg
5 x 50kg

Lever Preacher Curl:
10 x 60kg
10 x 60kg
10 x 60kg

Biceps - Lying High Cable Curls:
10 x 35kg
10 x 35kg
10 x 35kg

Slut !

----------------------------------------

3. Dag

Benchpress:
10 x 60
10 x 80
10 x 80
8 x 80
5 x 90kg
3 x 95kg
3 x 100kg
2 x 100kg - Yesss. Endelig op på 100kg igen, efter ½ár skade i skulder.

Deadlift RAW:
10 x 60kg
6 x 100kg
3 x 140kg
3 x 140kg
3 x 140kg

Sled 45° Leg Press:
20 x 150kg - kunne ikke lave det alligevel, fordi jeg er træt i knæene endnu, fra mandag.

SLUT for denne uge. Gad ikke træne mere, fordi jeg jeg har andre ting at lave.

Uge 37-2014

1.Dag

Benchpress:
10 x 60kg
10 x 80kg
10 x 90kg
5 x 100kg
5 x 100kg
5 x 100kg
10 x 60kg

Cable Pushdown (heavy):
10 x 49kg
10 x 49kg
10 x 49kg

Lever Chest Press:
10 x 60kg
10 x 60kg
10 x 60kg

Lever Seated Fly:
10 x 60kg
10 x 80kg
10 x 100kg

Uge 39-2014

1.Dag

Benchpress:
10 x 40kg
10 x 70kg
6 x 90kg
6 x 90kg
6 x 90kg
6 x 90kg

Frenchpress:
10 x 35kg
10 x 45kg
10 x 45kg
10 x 45kg

Cable Pushdown (heavy):
10 x 42kg
10 x 35kg
10 x 35kg

Dumbell Flyes:
10 x 10kg
10 x 10kg
10 x 10kg

Uge 40-2014

1.Dag

Benchpress:
10 x 50kg
10 x 70kg
6 x 90kg
5 x 95kg
5 x 95kg
5 x 95kg
5 x 95kg
5 x 95kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 42,5kg
10 x 42,5kg
10 x 42,5kg

Biceps - Lying High Cable Curls:
10 x 42,5kg
10 x 42,5kg
10 x 42,5kg

Rackpulls RAW:
10 x 100kg
5 x 140kg
5 x 140kg
5 x 140kg

Lever Preacher Curl:
10 x 60kg
10 x 60kg
10 x 60kg

SLUT !

Uge 41-2014

1.Dag

Benchpress:
10 x 60kg
10 x 90kg
5 x 90kg
5 x 90kg
5 x 90kg
5 x 90kg
5 x 90kg
5 x 90kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 45,5kg
10 x 45,5kg
10 x 45,5kg

Biceps - Lying High Cable Curls:
10 x 45,5kg
10 x 45,5kg
10 x 45,5kg

Lateral Raises:
20 x 7,5kg
10 x 10kg
10 x 12,5kg

Lever Preacher Curl:
10 x 60kg
10 x 60kg
10 x 60kg

Lever Seated Fly:
10 x 90kg
10 x 110kg
10 x 110kg

Slut !

Går ad H-til for tiden. Hele familjen har været ramt af en virus der viser sig som lungebetændelse med meget feber

Uge 42-2014

1.Dag

Benchpress:
10 x 50kg
10 x 70kg
6 x 90kg
6 x 90kg
6 x 90kg
6 x 90kg
6 x 90kg
6 x 90kg

Frenchpress:
10 x 40kg
10 x 40kg
10 x 40kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 45,5kg
10 x 45,5kg
10 x 45,5kg

Biceps - Lying High Cable Curls:
10 x 45,5kg
10 x 45,5kg
10 x 45,5kg

Lever Preacher Curl:
10 x 60kg
10 x 60kg
10 x 60kg

Lever Seated Fly:
10 x 90kg
10 x 110kg
8 x 110kg

SLUT !

Uge 43-2014

1.Dag

Cable Rowing:
10 x 50kg
10 x 80kg
10 x 90kg
10 x 100kg
10 x 90kg
10 x 80kg
10 x 70kg
10 x 60kg

Pulldown Narrow grip:
10 x 70kg
10 x 70kg
10 x 70kg

Incline Benchpress:
10 x 40kg
10 x 40kg
10 x 40kg

Cable Bent-over Pullover:
10 x 50kg
10 x 50kg
10 x 50kg

One Hand Calble Rows:
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg

Slut for i dag !

----------------------------------------

2.Dag

Benchpress:
10 x 50kg
5 x 80kg
3 x 90kg
1 x 100kg
1 x 105kg
1 x 110kg - nøj, hvor længe siden jeg har prøvet det
1 x 100kg
1 x 100kg
1 x 100kg
1 x 100kg

Lateral Raises:
10 x 10kg
10 x 10kg
10 x 10kg

Biceps Curl:
10 x 45kg
10 x 45kg
10 x 45kg
10 x 45kg
10 x 45kg

Dumbbell Lying Triceps Extension:
10 x 2x10kg
10 x 2x10kg
10 x 2x10kg
10 x 2x10kg

Rackpulls RAW:
5 x 140kg - overhåndsgreb
3 x 170kg
1 x 180kg
1 x 190kg
1 x 210kg - herfra låsegreb
1 x 210kg
1 x 210kg
1 x 210kg
1 x 210kg
1 x 210kg
1 x 210kg
1 x 210kg
1 x 210kg
1 x 210kg

Lever Leg Extension:
10 x 50kg
10 x 50kg
10 x 50kg

Gik sku okay !

----------------------------------------

3.Dag

Barbell Behind Neck Press:
6 x 40kg
6 x 40kg
6 x 40kg
6 x 40kg
6 x 40kg

Dumbell curl:
20 x 10kg
15 x 15kg
10 x 17,5kg
10 x 20kg

Hammercurl:
10 x 20kg
10 x 20kg
10 x 20kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 40kg
10 x 40kg
10 x 40kg

Biceps - Lying High Cable Curls:
10 x 40kg
10 x 40kg
10 x 40kg

Slut !

Uge 44-2014

1.Dag

Benchpress:
10 x 50kg
10 x 80kg
2 x 100kg
2 x 100kg
10 x 80kg
5 x 90kg
2 x 100kg
5 x 90kg
5 x 90kg
5 x 90kg
5 x 90kg

Lateral Raises:
10 x 10kg
10 x 10kg
10 x 10kg

Trap Bar Deadlift: Første gang jeg prøver dette øvelse.
1 x 130kg
1 x 160kg
1 x 180kg
1 x 200kg - nemt, det vil jeg prøve at bruge i en tid.

Uge 45-2014

1.Dag

Benchpress:
10 x 50kg
10 x 80kg
6 x 90kg
3 x 100kg
6 x 90kg
3 x 100kg
6 x 90kg
3 x 100kg
6 x 90kg
6 x 90kg
6 x 90kg

Deadlift RAW:
10 x 90kg
5 x 130kg
5 x 130kg
5 x 130kg

Sitting Cable Rowing:
10 x 80kg
10 x 80kg
10 x 80kg

Slut !

-------------------------------------------------------

2.Dag

Lateral Raises:
20 x 10kg
15 x 12,5kg
10 x 15kg

Rackpulls RAW:
5 x 140kg - overhåndsgreb
3 x 180kg
1 x 190kg
1 x 200kg - fail
1 x 220kg - herfra låsegreb
1 x 250kg
1 x 260kg
1 x 260kg

Barbell Curl:
10 x 20kg
8 x 40kg

Lever Preacher Curl:
10 x 50kg
10 x 60kg
10 x 60kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 40kg
8 x 45kg
6 x 50kg

Biceps - Lying High Cable Curls:
10 x 40kg
10 x 45kg
10 x 50kg

Lever Chest Press:
10 x 50kg
8 x 60kg
3 x 70kg

Incline Benchpress:
10 x 50kg
5 x 80kg
5 x 80kg

Slut !

-------------------------------------------------------

3.Dag

Benchpress:
10 x 50kg
10 x 80kg
10 x 80kg
6 x 90kg
6 x 90kg
3 x 100kg
1 x 105kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 50kg
10 x 50kg
10 x 50kg

Biceps - Lying High Cable Curls:
10 x 50kg
10 x 45kg
10 x 40kg

Rackpulls RAW:
10 x 140kg - overhåndsgreb
3 x 180kg
1 x 190kg - fail
1 x 220kg - herfra låsegreb
1 x 250kg
1 x 260kg
1 x 260kg

Slut for denne uge.

Uge 46-2014

1.Dag

Dumbell Lateral Raises:
20 x 5kg
20 x 10kg
10 x 12,5kg

Barbell Behind Neck Press:
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg

Dumbell Lateral Raises:
10 x 12,5kg
10 x 10kg
10 x 10kg

Barbell Upright Row:
10 x 50kg
10 x 50kg
10 x 50kg
6 x 60kg
6 x 60kg
6 x 60kg

Lever Lateral Raise:
10 x 40kg
10 x 40kg
10 x 40kg

Sitting Cable Rowing:
10 x 80kg
10 x 90kg
6 x 110kg
6 x 110kg
6 x 110kg
6 x 90kg
6 x 80kg
6 x 70kg
10 x 60kg

Bench Press:
10 x 50kg
10 x 70kg
6 x 90kg
5 x 100kg
5 x 100kg
5 x 100kg

Lever Leg Extension:
10 x 40kg
10 x 60kg
10 x 75kg
6 x 90kg
6 x 90kg
6 x 90kg

Slut

Uge 47-2014

1.Dag

Benchpress:
10 x 40kg
10 x 60kg
10 x 80kg
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg - Dejligt...snart på mit normale igen

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 50kg
10 x 50kg
10 x 50kg

Biceps - Lying High Cable Curls:
10 x 50kg
10 x 50kg
8 x 50kg

Rackpulls RAW:
1 x 140kg i ca.15sek - overhåndsgreb
1 x 140kg i ca.15sek
1 x 140kg i ca.15sek
1 x 170kg i ca.10sek
1 x 170kg i ca.10sek
1 x 170kg i ca.10sek
1 x 200kg - fail
1 x 230kg i ca. 10sek - herfra låsegreb
1 x 230kg i ca. 10sek
1 x 250kg i ca. 5sek
1 x 250kg i ca. 5sek
1 x 250kg i ca. 5sek
1 x 260kg i ca. 5sek
1 x 260kg i ca. 5sek

Lever Chest Press:
10 x 50kg
10 x 50kg
5 x 50kg - orkede ikke mere

Lever Seated Fly:
10 x 90kg
6 x 90kg - orkede ikke mere

SLUT !

Uge 48-2014

1.Dag

Dumbell Lateral Raises:
20 x 5kg
20 x 10kg
10 x 12,5kg

Bench Press:
10 x 80kg
6 x 90kg
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg

Rackpulls RAW:
5 x 140kg - ca.15sek - overhåndsgreb
1 x 170kg - ca.10sek
1 x 180kg - ca.5sek
1 x 190kg - ca.5sek
1 x 200kg - ca.5sek
1 x 230kg - ca. 10sek - herfra låsegreb
1 x 230kg - ca. 10sek
1 x 250kg - ca. 5sek
1 x 260kg - ca. 5sek
1 x 270kg - ca. 5sek
1 x 280kg - ca. 5sek

Sitting Cable Rowing:
10 x 80kg
10 x 90kg
8 x 110kg

Gik helt okay, øm i labberne

-------------------------------------------------------

2.Dag

Lateral Raises:
20 x 5kg
20 x 7,5kg
20 x 5kg
15 x 10kg
10 x 12,5kg
15 x 10kg
15 x 10kg

Cable Pushdown (heavy):
10 x 45kg
10 x 45kg
10 x 45kg

Pulldowns:
10 x 80kg
10 x 80kg
10 x 80kg

Frenchpress:
10 x 40kg
10 x 40kg
7 x 40kg - pludselig smerte i højre albue

Lever Lateral Raise:
10 x 40kg
10 x 40kg
10 x 40kg

Lortedag, ingen energi + smerte i albuen.

Uge 49-2014

1.Dag

Bench Press:
ville lave let, men det gik slet ikke p.g.a. smerte i albuen

Rackpulls RAW:
5 x 140kg - ca.15sek - overhåndsgreb
1 x 170kg - ca.10sek
1 x 190kg - ca.5sek
1 x 230kg - ca. 10sek - herfra låsegreb
1 x 230kg - ca. 10sek
1 x 230kg - ca. 10sek

Sitting Cable Rowing:
10 x 80kg
10 x 80kg
10 x 80kg

Pulldowns:
10 x 80kg
10 x 80kg
10 x 80kg

Deadlift RAW:
5 x130kg
5 x130kg
5 x130kg
5 x130kg
5 x130kg

Lever Seated Fly:
10 x 60kg
10 x 90kg
8 x 100kg

Diverse små øvelser, ikke værd at skrive om.

Uge 50-2014

1.Dag

Barbell Curl:
10 x 45kg
10 x 45kg
10 x 45kg

Pulldowns Behind Neck:
10 x 50kg
10 x 70kg
10 x 60kg

Benchpress Reverse Grip:
10 x 45kg
10 x 45kg
10 x 45kg

Lateral Raises:
20 x 5kg
20 x 5kg
20 x 5kg
20 x 5kg
20 x 5kg - sådan....100reps.

Dumbell Curl:
10 x 15kg
10 x 15kg
10 x 15kg

Biceps - Lying High Cable Curls:
10 x 35kg
10 x 35kg
10 x 35kg

Lever Narrow Grip Seated Row (plate loaded):
20 x 20kg (hver hånd)
10 x 30kg (hver hånd)
10 x 30kg (hver hånd)

Slut - Gik okay, men ingen energi p.g.a. cutting

----------------------------------------

Uge 51-2014

1.Dag

Rackpulls RAW:
10 x 100kg - overhåndsgreb
6 x 140kg - ca.15sek
3 x 170kg - ca.10sek
2 x 190kg - ca.5sek
1 x 200kg - ca,5sek
2 x 230kg - ca. 10sek - herfra låsegreb
2 x 230kg - ca. 10sek
1 x 200kg - ca. 10sek

Barbell Curl:
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg

Lateral Raises:
20 x 5kg
20 x 10kg

Benchpress: meget let og forsigtigt p.g.a. skade i højre albue
20 x 20kg
20 x 40kg
20 x 50kg

Lever Decline Chest Press:
10 x 60kg
10 x 60kg
10 x 60kg

Lever Preacher Curl:
10 x 55kg
10 x 55kg
10 x 55kg

Slut

Uge 1-2015

Benchpress: meget let og forsigtigt p.g.a. skade i højre albue
20 x 20kg
20 x 40kg
20 x 50kg
10 x 60kg
10 x 60kg
10 x 60kg

Rackpulls RAW:
10 x 100kg - overhåndsgreb
6 x 140kg - ca.15sek
3 x 170kg - ca.10sek
1 x 180kg - ca.5sek
1 x 210kg - ca,5sek - herfra låsegreb
2 x 240kg - ca. 10sek

Biceps - Lying High Cable Curls:
10 x 35kg
10 x 35kg
10 x 35kg

Uge 2-2015

1.Dag

Benchpress: forsigtigt p.g.a. skade i højre albue
20 x 20kg
20 x 50kg
20 x 70kg
10 x 80kg
6 x 90kg
4 x 100kg
4 x 100kg
4 x 100kg
10 x 80kg - gik overraskende smertefridt

Lateral Raises:
20 x 5kg
20 x 10kg
20 x 12,5kg

Dumbell Curl:
10 x 15kg

Lever Narrow Grip Seated Row (plate loaded):
20 x 20kg (hver hånd)
10 x 30kg (hver hånd)
10 x 30kg (hver hånd)

Lever Seated Fly:
10 x 100kg
10 x 100kg
10 x 100kg

Sled Leg Press:
20 x 140kg
20 x 170kg
10 x 200kg - kan godt mærke at det er længe siden sidst.

Slut - Gik okay, men ingen energi p.g.a. cutting

----------------------------------------

2.Dag

Lateral Raises:
20 x 5kg
15 x 10kg
10 x 12,5kg
10 x 15kg

Rackpulls RAW:
10 x 100kg - overhåndsgreb
6 x 140kg - ca.15sek
3 x 170kg - ca.10sek
1 x 200kg - ca.5sek
3 x 230kg - ca,5sek - herfra låsegreb
2 x 260kg
1 x 270kg
1 x 270kg
1 x 260kg
3 x 230kg
3 x 200kg

Smith Behind Neck Press:
10 x 40kg (stativet)
10 x 50kg
10 x 50kg

Barbell Curl:
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg

Uge 5-2015

1.Dag

Benchpress:
20 x 50kg
10 x 80kg
6 x 90kg
6 x 90kg
6 x 90kg
10 x 80kg

Deadlift RAW:
10 x 60kg
10 x 90kg
6 x 120kg
6 x 120kg
6 x 120kg

Lateral Raises:
20 x 5kg
20 x 10kg
15 x 12,5kg

SLUT !!