18/09/2013
Onsdag

Deadlift - classic
100 kg x 4
100 kg x 4
120 kg x 3
120 kg x 3
140 kg x 2
160 kg x 2

Deadlift - speed pulls
130 kg x 3 Tie of pb!
130 kg x 3 Tie of pb!
130 kg x 3 Tie of pb!

Circuit:

Back - barbell power shrugs
110 kg x 5 10kg up from pb regardless of repetition!
110 kg x 5 10kg up from pb regardless of repetition!
110 kg x 5 10kg up from pb regardless of repetition!
Back - bent over barbell rows
70 kg x 5
70 kg x 5
70 kg x 5
Chin up
5 Repetitions
5 Repetitions
5 Repetitions
Legs - overhead lunges with barbell
20 kg x 10
20 kg x 10
20 kg x 10
_

Triceps - overhead press with rope
35 kg x 10 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
35 kg x 8 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
30 kg x 10
30 kg x 8
25 kg x 10

Shoulders - standing front press
50 kg x 5 Tie of pb!
50 kg x 5 Tie of pb!
50 kg x 5 Tie of pb!

Back - one arm dumbbell rows
20 kg x 10
20 kg x 10
20 kg x 10

Triceps - overhead press with rope
20 kg x Failure, stoppede med at tælle efter 15

Statistics
9660 Kg
208 Reps
33 Set

Facts
Aarhus Athlet Klub
73.6% average intensity
46.44kg average pr.lift over 60% over 1RM
160kg x 2 Deadlift - Classic heaviest set

21/09/2013
Lørdag

Squat - slow
80 kg x 10 8 repetitions up from pb on this weight!
80 kg x 10 8 repetitions up from pb on this weight!
80 kg x 10 8 repetitions up from pb on this weight!

Bench press - feet on the bench
52.5 kg x 6
62.5 kg x 6
62.5 kg x 6
62.5 kg x 6
62.5 kg x 6
62.5 kg x 6
62.5 kg x 15

Superset:

Triceps - overhead press with rope
30 kg x 8
35 kg x 8
40 kg x 8 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
Biceps - dumbbell hammer curl
16 kg + 16 kg x 8 Tie of pb!
16 kg + 16 kg x 8 Tie of pb!
16 kg + 16 kg x 8 Tie of pb!
Legs - overhead lunges with barbell
20 kg x 5
20 kg x 5
20 kg x 5
Back - lats rowing on bench with barbell
60 kg x 8 Tie of pb!
80 kg x 5 20kg up from pb regardless of repetition!
80 kg x 5 20kg up from pb regardless of repetition!
_

Superset:

Triceps - overhead press with rope
30 kg x 12 Tie of pb!
30 kg x 12 Tie of pb!
30 kg x 12 Tie of pb!
Bench press - incline, with dumbbells
22 kg + 22 kg x 10 4 repetitions up from pb on this weight!
22 kg + 22 kg x 10 4 repetitions up from pb on this weight!
22 kg + 22 kg x 10 4 repetitions up from pb on this weight!
Back - lats rowing on bench with barbell
60 kg x 8 Tie of pb!
60 kg x 8 Tie of pb!
60 kg x 8 Tie of pb!
_

Statistics
12555.5 Kg
252 Reps
31 Set

Facts
Aarhus Athlet Klub
49.82kg average pr.lift over 60% over 1RM
80kg x 10 Squat - Slow heaviest set

PR i triceps og rows i dag, nice nok. Ti reps i langsom excentrisk squat er killer, så hårdt...
Skød egentlig efter 20 reps i min bænk rep-out, men er dog tilfreds med 15.

23/09/2013
Mandag

Squat - highbar
80 kg x 5 1 repetition up from pb on this weight! 20kg up from pb on same repetition count!
100 kg x 5 40kg up from pb on same repetition count!
110 kg x 5 2 repetitions up from pb on this weight! 50kg up from pb on same repetition count!
110 kg x 5 2 repetitions up from pb on this weight! 50kg up from pb on same repetition count!
110 kg x 5 2 repetitions up from pb on this weight! 50kg up from pb on same repetition count!

Bench press - decline
70 kg x 5
80 kg x 5
90 kg x 3 Tie of pb!
90 kg x 3 Tie of pb!
90 kg x 3 Tie of pb!
90 kg x 3 Tie of pb!
90 kg x 3 Tie of pb!

Back - lats rowing on bench with barbell
50 kg x 12 2 repetitions up from pb on this weight!
50 kg x 12 2 repetitions up from pb on this weight!
80 kg x 5 Tie of pb!
80 kg x 5 Tie of pb!
50 kg x 12 2 repetitions up from pb on this weight!
50 kg x 12 2 repetitions up from pb on this weight!

Triceps - overhead press with rope
45 kg x 8 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
40 kg x 8 Tie of pb!
35 kg x 8
30 kg x 12 Tie of pb!
30 kg x 12 Tie of pb!
30 kg x 12 Tie of pb!

Statistics
9890 Kg
168 Reps
24 Set

Facts
Aarhus Athlet Klub
58.87kg average pr.lift over 60% over 1RM
110kg x 5 Squat - Highbar heaviest set

Jeg har valgt at stoppe mit nuværende program, da jeg viser ret klare tegn på noget overreaching. Jeg burde nok have indset det da jeg blev bedt om at lave 6 2'ere på 90% i ben og kun kunne lave halvanden. Det er ikke fedt at fejle sine træningspas, så jeg vil forsøge programmet igen i fremtiden, når jeg er dygtige og stærkere.
Som erstatning tager jeg Bnaz' begynderrutine, da jeg ved det er et godt program som jeg også kan gennemføre.

24/09/2013
Tirsdag

Squat - on box with stop, slow down (5 sek. excentrisk)
75 kg x 3
75 kg x 3
75 kg x 3
75 kg x 3

Bench press - with stop, wide grip
60 kg x 6
72.5 kg x 6
72.5 kg x 6
72.5 kg x 6
72.5 kg x 6
72.5 kg x 6
72.5 kg x 6

Superset:

Glute ham raise (support af rød elastik)
8 Repetitions
8 Repetitions
8 Repetitions
8 Repetitions
8 Repetitions
Back - standing one arm cable rows
30 kg x 10
30 kg x 10
30 kg x 10
30 kg x 10
30 kg x 10
_

Squat - hacksquat machine (3. 1. 3.)
50 kg x 10 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
50 kg x 10 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
50 kg x 10 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!

Superset:

Triceps - overhead press with rope
40 kg x 8
40 kg x 8
40 kg x 8
40 kg x 8
Biceps - dumbbell hammer curl
16 kg + 16 kg x 8 Tie of pb!
16 kg + 16 kg x 8 Tie of pb!
16 kg + 16 kg x 8 Tie of pb!
16 kg + 16 kg x 8 Tie of pb!
_

Abs - band-resisted jackknife (grøn elastik)
10 repetitions
10 repetitions
10 repetitions

Statistics
9174 Kg
268 Reps
35 Set

Facts
Aarhus Athlet Klub
70.7% average intensity
38.55kg average pr.lift over 60% over 1RM
75kg x 3 Squat - On box with stop, slow down heaviest

26/09/2013
Torsdag

Squat - highbar
80 kg x 6 1 repetition up from pb on this weight!
100 kg x 6 1 repetition up from pb on this weight!
100 kg x 6 1 repetition up from pb on this weight!
100 kg x 6 1 repetition up from pb on this weight!
100 kg x 6 1 repetition up from pb on this weight!
100 kg x 6 1 repetition up from pb on this weight!
100 kg x 6 1 repetition up from pb on this weight!

Bench press - with stop, close grip
72.5 kg x 4
72.5 kg x 4
72.5 kg x 4
72.5 kg x 4
72.5 kg x 4
72.5 kg x 4

Deadlift - classic, slow down with stop at the bottom
115 kg x 4 Tie of pb!
115 kg x 4 Tie of pb!
115 kg x 4 Tie of pb!
115 kg x 4 Tie of pb!
115 kg x 4 Tie of pb!

Chin up
6 Repetitions
6 Repetitions
6 Repetitions
6 Repetitions

Shoulders - standing front press
45 kg x 8 5kg up from pb on same repetition count!
45 kg x 8 5kg up from pb on same repetition count!
45 kg x 8 5kg up from pb on same repetition count!

Back - face pull
20 kg x 10 Tie of pb!
20 kg x 10 Tie of pb!
20 kg x 10 Tie of pb!
20 kg x 10 Tie of pb!

Shoulders - forward bending lateral raise
8 kg + 8 kg x 10 Tie of pb!
8 kg + 8 kg x 10 Tie of pb!
8 kg + 8 kg x 10 Tie of pb!
8 kg + 8 kg x 10 Tie of pb!

Abs - side crunch
26 kg x 12
26 kg x 12
26 kg x 12

Statistics
11576 Kg
250 Reps
36 Set

Facts
Aarhus Athlet Klub
46.3kg average pr.lift over 60% over 1RM
115kg x 4 Deadlift - Classic, slow down with stop at the bottom heaviest set

28/09/2013
Lørdag

Squat - with stop
100 kg x 3
100 kg x 3
100 kg x 3
100 kg x 3
100 kg x 3

Bench press - slow down, wide grip
65 kg x 4 7.5kg up from pb on same repetition count!
65 kg x 4 7.5kg up from pb on same repetition count!
65 kg x 4 7.5kg up from pb on same repetition count!
65 kg x 4 7.5kg up from pb on same repetition count!
65 kg x 4 7.5kg up from pb on same repetition count!

Deadlift - sumo
130 kg x 4
130 kg x 4
130 kg x 4
130 kg x 4
130 kg x 4

Back - lat pulldowns front
60 kg x 10
60 kg x 10
60 kg x 10

Triceps - overhead press with rope
40 kg x 8
40 kg x 8
40 kg x 8

Legs - barbell step-ups
20 kg x 6 4kg up from pb regardless of repetition!
20 kg x 6 4kg up from pb regardless of repetition!
20 kg x 6 4kg up from pb regardless of repetition!
20 kg x 6 4kg up from pb regardless of repetition!

Forearms - reverse curl
28 kg x 10 5.5kg up from pb on same repetition count!
28 kg x 10 5.5kg up from pb on same repetition count!
28 kg x 10 5.5kg up from pb on same repetition count!
28 kg x 10 5.5kg up from pb on same repetition count!

Plank
1 Repetition (60 sek.)
1 Repetition (45 sek.)

Statistics
9760 Kg
175 Reps
31 Set

Facts
Aarhus Athlet Klub
55.77kg average pr.lift over 60% over 1RM
130kg x 4 Deadlift - Sumo heaviest set

Deadlift - sumo

01/10/2013
Tirsdag

Squat - on box with stop, slow down (5 sek.)
85 kg x 3 Tie of pb!
85 kg x 3 Tie of pb!
85 kg x 3 Tie of pb!
85 kg x 3 Tie of pb!

Bench press - with stop, wide grip
60 kg x 6
75 kg x 6 2 repetitions up from pb on this weight!
75 kg x 6 2 repetitions up from pb on this weight!
75 kg x 6 2 repetitions up from pb on this weight!
75 kg x 6 2 repetitions up from pb on this weight!
75 kg x 6 2 repetitions up from pb on this weight!

Superset:

Glute ham raise (support af rød elastik)
8 Repetitions
8 Repetitions
8 Repetitions
8 Repetitions
8 Repetitions
Back - standing one arm cable rows
40 kg x 10 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
40 kg x 10 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
40 kg x 10 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
40 kg x 10 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
40 kg x 10 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
_

Squat - hacksquat machine
60 kg x 10 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
60 kg x 10 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
60 kg x 10 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!

Superset:

Triceps - overhead press with rope
40 kg x 8
40 kg x 8
40 kg x 8
Biceps - dumbbell hammer curl
16 kg + 16 kg x 8 Tie of pb!
18 kg + 18 kg x 8 4kg up from pb on same repetition count! 4kg up from pb regardless of repetition!
18 kg + 18 kg x 8 4kg up from pb on same repetition count! 4kg up from pb regardless of repetition!
_

Statistics
9222 Kg
216 Reps
29 Set

Facts
Aarhus Athlet Klub
72.5% average intensity
42.69kg average pr.lift over 60% over 1RM
85kg x 3 Squat - On box with stop, slow down heaviest set

Skal du ikke snart klippes?

Ahrendsen skrev:Skal du ikke snart klippes?

Synes nu det er underholdende at overvære, Peter besvære sig med at skulle puste håret væk mellem hver rep i squat

AndreasR skrev:

Ahrendsen skrev:Skal du ikke snart klippes?

Synes nu det er underholdende at overvære, Peter besvære sig med at skulle puste håret væk mellem hver rep i squat

Enig, det morer jeg mig også over

Haters gonna hate. 'Mirers gonna 'mire.

02/10/2013
Onsdag

Squat
105 kg x 6
105 kg x 6
105 kg x 6
105 kg x 6
105 kg x 6

Bench press - with stop, close grip
75 kg x 4 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
75 kg x 4 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
75 kg x 4 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
75 kg x 4 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
75 kg x 4 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!

Deadlift - sumo, slow down with stop at the bottom
120 kg x 4 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
120 kg x 4 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
120 kg x 4 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
120 kg x 4 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
120 kg x 4 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!

Chin up
6 Repetitions
6 Repetitions
6 Repetitions
6 Repetitions

Shoulders - standing front press
50 kg x 8 3 repetitions up from pb on this weight! 5kg up from pb on same repetition count!
50 kg x 8 3 repetitions up from pb on this weight! 5kg up from pb on same repetition count!
50 kg x 8 3 repetitions up from pb on this weight! 5kg up from pb on same repetition count!

Superset:

Back - face pull
20 kg x 10 Tie of pb!
20 kg x 10 Tie of pb!
20 kg x 10 Tie of pb!
20 kg x 10 Tie of pb!
Shoulders - forward bending lateral raise
8 kg + 8 kg x 10 Tie of pb!
8 kg + 8 kg x 10 Tie of pb!
8 kg + 8 kg x 10 Tie of pb!
8 kg + 8 kg x 10 Tie of pb!
Abs - side crunch
26 kg x 12
26 kg x 12
26 kg x 12
_

Statistics
10626 Kg
234 Reps
33 Set

Facts
Aarhus Athlet Klub
75% average intensity
45.41kg average pr.lift over 60% over 1RM
120kg x 4 Deadlift - Classic, slow down with stop at the bottom heaviest set

I morgen kommer der en video af mit flotte squat.

Glæder mig til din video Peter.
HÅRET VIL FLYVE.

09/10/2013
Onsdag

Squat - with stop
100 kg x 3
100 kg x 3
100 kg x 3
100 kg x 3
100 kg x 3

Bench press - slow down, wide grip
70 kg x 4 5kg up from pb on same repetition count!
70 kg x 4 5kg up from pb on same repetition count!
70 kg x 4 5kg up from pb on same repetition count!
70 kg x 4 5kg up from pb on same repetition count!
70 kg x 4 5kg up from pb on same repetition count!

Deadlift - classic
130 kg x 4 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!
130 kg x 4 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!
130 kg x 4 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!
130 kg x 4 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!
130 kg x 4 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!

Superset:

Back - lat pulldowns front
65 kg x 8
65 kg x 8
65 kg x 8
Triceps - overhead press with rope
40 kg x 8
40 kg x 8
40 kg x 8
_

Legs - barbell step-ups
30 kg x 6 1 repetition up from pb on this weight!
30 kg x 6 1 repetition up from pb on this weight!
30 kg x 6 1 repetition up from pb on this weight!

Forearms - reverse curl
38 kg x 6 8kg up from pb regardless of repetition!
38 kg x 6 8kg up from pb regardless of repetition!
38 kg x 6 8kg up from pb regardless of repetition!

Plank
1 Repetition (45 sek.)
1 Repetition (50 sek.)

Statistics
9244 Kg
141 Reps
29 Set

Facts
Aarhus Athlet Klub
81.3% average intensity
65.56kg average pr.lift over 60% over 1RM
130kg x 4 Deadlift - Classic heaviest set

10/10/2013
Torsdag

Squat - on box with stop, slow down
90 kg x 3 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
90 kg x 3 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
90 kg x 3 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
90 kg x 3 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!

Bench press - with stop, wide grip
80 kg x 6 Tie of pb!
80 kg x 6 Tie of pb!
80 kg x 6 Tie of pb!
80 kg x 6 Tie of pb!

Superset:

Glute ham raise (support af rød elastik.)
8 Repetitions
8 Repetitions
8 Repetitions
8 Repetitions
8 Repetitions
Back - standing one arm cable rows
40 kg x 10
40 kg x 10
40 kg x 10
40 kg x 10
40 kg x 10
_

Squat - hacksquat machine (3.1.3)
60 kg x 10 Tie of pb!
60 kg x 10 Tie of pb!
60 kg x 10 Tie of pb!

Superset:

Triceps - overhead press with rope
40 kg x 8
40 kg x 8
40 kg x 8
Biceps - dumbbell hammer curl
18 kg + 18kg x 8 Tie of pb!
18 kg + 18kg x 8 Tie of pb!
18 kg + 18kg x 8 Tie of pb!
_

Statistics
8624 Kg
204 Reps
27 Set

Facts
Aarhus Athlet Klub
80% average intensity
42.27kg average pr.lift over 60% over 1RM
90kg x 3 Squat - On box with stop, slow down heaviest set

Sen træning med lille Mesud og Asmus :i

13/10/2013
Søndag

Squat
112.5 kg x 6
112.5 kg x 6
112.5 kg x 7 1 repetition up from pb on this weight!
112.5 kg x 6

Bench press - with stop, close grip
80 kg x 4 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
80 kg x 4 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
80 kg x 4 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
80 kg x 4 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!

Deadlift - classic, slow down with stop at the bottom
122.5 kg x 4 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
122.5 kg x 4 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
122.5 kg x 4 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!

Biceps - barbell curl (ez)
40 kg x 8 2 repetitions up from pb on this weight!
40 kg x 8 2 repetitions up from pb on this weight!
40 kg x 8 2 repetitions up from pb on this weight!

Triceps - overhead press with rope
40 kg x 8
40 kg x 8
40 kg x 8

Statistics
7482.5 Kg
101 Reps
17 Set

Facts
Aarhus Athlet Klub
80.4% average intensity
74.08kg average pr.lift over 60% over 1RM
123kg x 4 Deadlift - Classic, slow down with stop at the bottom heaviest set

15/10/2013
Tirsdag

Chin up
6 Repetitions
6 Repetitions
6 Repetitions
6 Repetitions

Shoulders - standing front press
45 kg x 4
55 kg x 4 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
50 kg x 8 Tie of pb!
50 kg x 8 Tie of pb!

Back - face pull
25 kg x 10 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
25 kg x 10 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
25 kg x 10 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!

Shoulders - forward bending lateral raise
10 kg + 10 kg x 8 Tie of pb!
10 kg + 10 kg x 8 Tie of pb!
10 kg + 10 kg x 8 Tie of pb!

Squat - walkout
140 kg x 1
170 kg x 1
200 kg x 1

Statistics

2940
Kg
105
Reps
17
Set

Facts
Aarhus Athlet Klub
28kg average pr.lift over 60% over 1RM
200kg x 1 Squat - Walkout heaviest set

Support fra sidste træningspas som jeg ikke fik lavet.

16/10/2013
Onsdag

Squat - highbar with stop
100 kg x 3
100 kg x 3
100 kg x 3
100 kg x 3

Bench press - slow down, wide grip
70 kg x 4
70kg x 4
70 kg x 4
70 kg x 4

Deadlift - classic
135 kg x 4 2 repetitions up from pb on this weight! 5kg up from pb on same repetition count!
135 kg x 4 2 repetitions up from pb on this weight! 5kg up from pb on same repetition count!
135 kg x 4 2 repetitions up from pb on this weight! 5kg up from pb on same repetition count!
135 kg x 4 2 repetitions up from pb on this weight! 5kg up from pb on same repetition count!
135 kg x 4 2 repetitions up from pb on this weight! 5kg up from pb on same repetition count!

Superset:

Back - lat pulldowns front
65 kg x 10 2 repetitions up from pb on this weight!
65 kg x 10 2 repetitions up from pb on this weight!
65 kg x 10 2 repetitions up from pb on this weight!
Triceps - overhead press with rope
40 kg x 12 4 repetitions up from pb on this weight! 10kg up from pb on same repetition count!
40 kg x 12 4 repetitions up from pb on this weight! 10kg up from pb on same repetition count!
40 kg x 12 4 repetitions up from pb on this weight! 10kg up from pb on same repetition count!
_

Step ups
40 kg x 6
40 kg x 6
40 kg x 6

Forearms - reverse curl
28 kg x 10 Tie of pb!
28 kg x 10 Tie of pb!
28 kg x 10 Tie of pb!

Abs - haning leg raises
8 Repetitions
8 Repetitions
8 Repetitions

+ Kropssaven

Statistics
9970 Kg
186 Reps
28 Set

Facts
Aarhus Athlet Klub
84.4% average intensity
53.6kg average pr.lift over 60% over 1RM
135kg x 4 Deadlift - Classic heaviest set

17/10/2013
Torsdag

Squat - on box with stop, slow down
100 kg x 3 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
100 kg x 3 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
100 kg x 3 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
100 kg x 3 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!

Bench press - with stop, wide grip
90 kg x 6 4 repetitions up from pb on this weight! 10kg up from pb on same repetition count!

Glute ham raise (support af rød elastik)
8 Repetitions
8 Repetitions
8 Repetitions
8 Repetitions

Back - lats rowing on bench with barbell
70 kg x 6 10kg up from pb on same repetition count!
70 kg x 6 10kg up from pb on same repetition count!
70 kg x 6 10kg up from pb on same repetition count!
70 kg x 6 10kg up from pb on same repetition count!
70 kg x 6 10kg up from pb on same repetition count!
70 kg x 6 10kg up from pb on same repetition count!

Back - lat pulldowns front
65 kg x 10
65 kg x 10
65 kg x 10

Triceps - overhead press with rope
45 kg x 10 2 repetitions up from pb on this weight! 10kg up from pb on same repetition count!
45 kg x 8 Tie of pb!
40 kg x 12 Tie of pb!
40 kg x 10 5kg up from pb on same repetition count!
40 kg x 10 5kg up from pb on same repetition count!
30 kg x Failure + forced reps, tror det blev omkring 20

Biceps - dumbbell hammer curl
18 kg + 18 kg x 8 Tie of pb!
18 kg + 18 kg x 8 Tie of pb!
18 kg + 18 kg x 8 Tie of pb!

Statistics
9764 Kg
210 Reps
27 Set

Facts
Aarhus Athlet Klub
90% average intensity
46.5kg average pr.lift over 60% over 1RM
100kg x 3 Squat - On box with stop, slow down heaviest set

Jeg var stærk i dag, og lavede +10 kg PR i max 6'er bænkpres.

18/10/2013
Fredag

Squat
80 kg x 5
110 kg x 3
120 kg x 1
120 kg x 1
130 kg x 6 4 repetitions up from pb on this weight! 10kg up from pb on same repetition count!

Bench press - with stop, close grip
80 kg x 4 Tie of pb!
80 kg x 4 Tie of pb!
80 kg x 4 Tie of pb!
80 kg x 4 Tie of pb!

Deadlift - classic, slow down with stop at the bottom (Ikke vildt langsomt ned...)
127.5 kg x 3 5kg up from pb regardless of repetition!
127.5 kg x 3 5kg up from pb regardless of repetition!
127.5 kg x 3 5kg up from pb regardless of repetition!

Chin up
6 Repetitions
6 Repetitions
6 Repetitions
6 Repetitions

Shoulders - standing front press
40 kg x 10 2 repetitions up from pb on this weight! 4kg up from pb on same repetition count!
40 kg x 10 2 repetitions up from pb on this weight! 4kg up from pb on same repetition count!
40 kg x 10 2 repetitions up from pb on this weight! 4kg up from pb on same repetition count!

Back - face pull
15 kg x 12 4 repetitions up from pb on this weight!
15 kg x 12 4 repetitions up from pb on this weight!
15 kg x 12 4 repetitions up from pb on this weight!

Back - rowing with dumbbells, lying on incline bench
10 kg + 10 kg x 10 Tie of pb!
10 kg + 10 kg x 10 Tie of pb!
10 kg + 10 kg x 10 Tie of pb!

Back - seated cable rows
60 kg x 8
60 kg x 8
60 kg x 8
60 kg x 8
60 kg x 8

Shoulders - forward bending lateral raise
6 kg + 6 kg x 8
6 kg + 6 kg x 8
6 kg + 6 kg x 8

Statistics
9205.5 Kg
225 Reps
33 Set

Facts
Aarhus Athlet Klub
87.7% average intensity
40.91kg average pr.lift over 60% over 1RM
130kg x 6 Squat heaviest set

PR i squatten i dag, dog med noget efterfølgende smerte i venstre side af ryggen - kan stadig mærke det, fuck.
Lavede derfor en masse lækkert til ryggen bagefter i håb om at dæmpe brokken lidt. Tror ikke det virkede.

Sej squat i dag Pete! Det var godt at se dig arbejde lidt.

Stærkt squattet. Jeg sanser, at jeg får kamp til stregen

alchr4 skrev:Sej squat i dag Pete! Det var godt at se dig arbejde lidt.

Lol do you even lift?

andreas7074 skrev:Stærkt squattet. Jeg sanser, at jeg får kamp til stregen

Det gør du! Jeg opgiver ikke så let .

Adin skrev:

andreas7074 skrev:Stærkt squattet. Jeg sanser, at jeg får kamp til stregen

Det gør du! Jeg opgiver ikke så let .

I to pussies holder bare jeres kamp kørende, jeg owner jer alligevel i sidste ende...