Adin skrev:

sTALKER skrev:

Adin skrev:
Superset:

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!
Triceps - push down with rope
20 kg x 15 Tie of pb!
20 kg x 15 Tie of pb!
20 kg x 15 Tie of pb!

Så er du klar til at jagte tøser til ÅSG, hva hva hva?

Har rigeligt travlt med at jagte gains. De slipper hele tiden væk .

Så gælder det bare om at have et fast tag i dem, når man endelig får fat.

30/10/2013
Onsdag

Squat - highbar
70 kg x 3
85 kg x 3
85 kg x 3
100 kg x 3
100 kg x 3
105 kg x 2 Tie of pb!
105 kg x 2 Tie of pb!
105 kg x 2 Tie of pb!
105 kg x 2 Tie of pb!

Bench press - with stop, wide grip
50 kg x 3
60 kg x 3
60 kg x 3
70 kg x 3
70 kg x 3
80 kg x 2
80 kg x 2
80 kg x 2
80 kg x 2

Superset:

Back - lats rowing on bench with barbell
50 kg x 10
60 kg x 10 Tie of pb!
80 kg x 6 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!
80 kg x 6 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!
60 kg x 10 Tie of pb!
50 kg x 10
Flyes with dumbbells (flat bench)
8 kg + 8 kg x 10
8 kg + 8 kg x 10
8 kg + 8 kg x 10
8 kg + 8 kg x 10
8 kg + 8 kg x 10
_

Squat - good mornings
40 kg x 5 20kg up from pb on same repetition count! 20kg up from pb regardless of repetition!
40 kg x 5 20kg up from pb on same repetition count! 20kg up from pb regardless of repetition!
40 kg x 5 20kg up from pb on same repetition count! 20kg up from pb regardless of repetition!
40 kg x 5 20kg up from pb on same repetition count! 20kg up from pb regardless of repetition!
40 kg x 5 20kg up from pb on same repetition count! 20kg up from pb regardless of repetition!

Abs - haning leg raises
10 Repetitions 2 repetitions up from pb on this weight!
10 Repetitions 2 repetitions up from pb on this weight!
10 Repetitions 2 repetitions up from pb on this weight!

Statistics
8690 Kg
203 Reps
37 Set

Facts
Aarhus Athlet Klub
71% average intensity
42.81kg average pr.lift over 60% over 1RM
105kg x 2 Squat - Highbar heaviest set

Næsten ingen brok fra skulderen i dag. Hvis det også holder på de tungere kg, så ser det ud til jeg kommer ovenpå igen inden TSK . Peakingprogrammet ville have mig til at lave full scale 3-kamp i dag. Det valgte jeg at takke nej til.

31/10/2013
Torsdag

Squat - highbar
70 kg x 3
85 kg x 3
100 kg x 3
100 kg x 3
112.5 kg x 2 7.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
112.5 kg x 2 7.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
112.5 kg x 2 7.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
112.5 kg x 2 7.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!

Bench press - with stop, wide grip
50 kg x 5
60 kg x 5
70 kg x 3
70 kg x 3
85 kg x 3 1 repetition up from pb on this weight!
85 kg x 3 1 repetition up from pb on this weight!
85 kg x 3 1 repetition up from pb on this weight!
85 kg x 3 1 repetition up from pb on this weight!

Superset:

Back - lats rowing on bench with barbell
50 kg x 10
60 kg x 10 Tie of pb!
70 kg x 6
80 kg x 6 Tie of pb!
70 kg x 6
60 kg x 10 Tie of pb!
50 kg x 10
Flyes with dumbbells (flat bench)
8 kg + 8 kg x 10
8 kg + 8 kg x 10
8 kg + 8 kg x 10
8 kg + 8 kg x 10
8 kg + 8 kg x 10
_

Squat - highbar
75 kg x 3
90 kg x 3
90 kg x 3
105 kg x 3 1 repetition up from pb on this weight!
105 kg x 3 1 repetition up from pb on this weight!
105 kg x 3 1 repetition up from pb on this weight!
105 kg x 3 1 repetition up from pb on this weight!

Statistics
10300 Kg
177 Reps
35 Set

Facts
Aarhus Athlet Klub
75.7% average intensity
58.19kg average pr.lift over 60% over 1RM
113kg x 2 Squat - Highbar heaviest set

Ingen brok fra skulderen i dag .

Adin skrev:Ingen brok fra skulderen i dag .

(Y)

03/11/2013
Søndag

Deadlift - classic on box
100 kg x 3
115 kg x 3
115 kg x 3
122.5 kg x 2
122.5 kg x 2
132.5 kg x 3

Bench press - with stop, wide grip
50 kg x 3
60 kg x 3
70 kg x 3
70 kg x 3
85 kg x 3
85 kg x 3
90 kg x 2
90 kg x 2
90 kg x 2

Deadlift - classic
100 kg x 3
115 kg x 3
132.5 kg x 2
132.5 kg x 2
152.5 kg x 2

Statistics
5157.5 Kg
52 Reps
20 Set

Facts
Aarhus Athlet Klub
77.8% average intensity
99.18kg average pr.lift over 60% over 1RM
152kg x 2 Deadlift - Classic heaviest set

Skulderen gjorde voldsomt ondt igen i dag. Det var satme træls.

05/11/2013
Tirsdag

Skulderen gør stadig nas, så har lavet noget ryg og arme i dag...

Superset:

Back - lats rowing on bench with barbell (Hold i toppen, langsom excentrisk.)
70 kg x 4
70 kg x 4
70 kg x 4
Back - lat pulldowns front (Close grip.)
60 kg x 12 Tie of pb!
60 kg x 12 Tie of pb!
60 kg x 12 Tie of pb!
Back - lat pulldowns front (Underhåndsgreb.)
70 kg x 8
70 kg x 8
70 kg x 8
_

Back - bent over barbell rows
60 kg x 8 Tie of pb!
60 kg x 8 Tie of pb!
60 kg x 8 Tie of pb!

Back - seated cable rows
70 kg x 8 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
70 kg x 8 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
70 kg x 8 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!

Back - dumbbell shrugs
35 kg + 35 kg x 12 22kg up from pb on same repetition count! 22kg up from pb regardless of repetition!
35 kg + 35 kg x 12 22kg up from pb on same repetition count! 22kg up from pb regardless of repetition!
35 kg + 35 kg x 12 22kg up from pb on same repetition count! 22kg up from pb regardless of repetition!

Biceps - dumbbell curl (Okklusion.)
14 kg + 14 kg x 15
14 kg + 14 kg x 10

Superset:

Biceps - barbell spider curl (ez)
28 kg x 10
28 kg x 10
28 kg x 10
Triceps - push down
60 kg x 8
60 kg x 8
60 kg x 8
60 kg x 8

Statistics
13780 Kg
243 Reps
27 Set

Facts
Aarhus Athlet Klub
56.71kg average pr.lift over 60% over 1RM
70kg x 8 Back - Seated cable rows heaviest set

07/11/2013
Torsdag

Bench press - with stop, wide grip
50 kg x 3
60 kg x 3
70 kg x 3
70 kg x 3
85 kg x 3
85 kg x 3
85 kg x 3
85 kg x 3
85 kg x 3

Squat - highbar
70 kg x 5 2 repetitions up from pb on this weight!
85 kg x 4 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!
100 kg x 3
100 kg x 3
112.5 kg x 3 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!
112.5 kg x 3 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!
112.5 kg x 3 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!
112.5 kg x 3 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!
112.5 kg x 3 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!
112.5 kg x 3 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!

Bench press - with stop, wide grip
50 kg x 3
60 kg x 3
70 kg x 3
70 kg x 3
85 kg x 3
85 kg x 3
85 kg x 3
85 kg x 3
85 kg x 3

Superset:

Flyes with dumbbells (flat bench)
8 kg + 8 kg x 10
8 kg + 8 kg x 10
8 kg + 8 kg x 10
Squat - good mornings
20 kg x 5
20 kg x 5
20 kg x 5
_

Superset:

Triceps - push down
50 kg x 12
50 kg x 12
50 kg x 12
50 kg x 12
Biceps - barbell curl (ez)
28 kg x 12 2 repetitions up from pb on this weight!
28 kg x 12 2 repetitions up from pb on this weight!
28 kg x 12 2 repetitions up from pb on this weight!
_

Statistics
11553 Kg
216 Reps
41 Set

Facts
Aarhus Athlet Klub
78.1% average intensity
53.49kg average pr.lift over 60% over 1RM
113kg x 3 Squat - Highbar heaviest set

Kiropraktoren kunne sit kram meget godt, og derfor havde ryggen og skulderen det fint i dag .

10/11/2013
Søndag

Squat - highbar
70 kg x 5
85 kg x 4 Tie of pb!
100 kg x 3
100 kg x 3
112.5 kg x 2
112.5 kg x 2
112.5 kg x 2
112.5 kg x 2
112.5 kg x 2

Bench press - with stop, wide grip
60 kg x 5
70 kg x 5 Tie of pb!
80 kg x 3
80 kg x 3
85 kg x 2
85 kg x 2
85 kg x 2
90 kg x 1 5kg up from pb on same repetition count!
90 kg x 1 5kg up from pb on same repetition count!
90 kg x 1 5kg up from pb on same repetition count!

Superset:

Flyes with dumbbells (flat bench)
10 kg + 10 kg x 8
10 kg + 10 kg x 8
10 kg + 10 kg x 8
Abs - cable crunch
40 kg x 15
40 kg x 15
40 kg x 15
_

Back - lats rowing on bench with barbell
50 kg x 10
70 kg x 6
70 kg x 6
70 kg x 6

Triceps - push down
50 kg x 12 Tie of pb!
50 kg x 12 Tie of pb!
50 kg x 12 Tie of pb!

Statistics
10165 Kg
183 Reps
32 Set

Facts
Aarhus Athlet Klub
76.4% average intensity
55.55kg average pr.lift over 60% over 1RM
113kg x 2 Squat - Highbar heaviest set

11/11/2013
Mandag

Bench press - with stop, wide grip
50 kg x 3
60 kg x 3
70 kg x 3
70 kg x 3
85 kg x 2
85 kg x 2
85 kg x 2
85 kg x 2
85 kg x 2

Superset:

Deadlift - classic
100 kg x 3
110 kg x 3
110 kg x 3
130 kg x 3
130 kg x 3
140 kg x 2
140 kg x 2
140 kg x 2
140 kg x 2
140 kg x 2
Triceps - push down
50 kg x 12 Tie of pb!
50 kg x 12 Tie of pb!
60 kg x 12 4 repetitions up from pb on this weight! 10kg up from pb on same repetition count!
_

Statistics
6660 Kg
83 Reps
22 Set

Facts
Aarhus Athlet Klub
77.4% average intensity
80.24kg average pr.lift over 60% over 1RM
140kg x 2 Deadlift - Classic heaviest set

13/11/2013
Onsdag

Squat - highbar
70 kg x 3
85 kg x 3
100 kg x 3
100 kg x 3
112.5 kg x 2
112.5 kg x 2
112.5 kg x 2
112.5 kg x 2
112.5 kg x 2

Bench press - with stop, wide grip
60 kg x 5
70 kg x 5 Tie of pb!
80 kg x 3
80 kg x 3
85 kg x 2
85 kg x 2
85 kg x 2
90 kg x 1
95 kg x 1 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
100 kg x ½
90 kg x 1

Superset:

Abs - haning leg raises
10 Repetitions
10 Repetitions
10 Repetitions
Triceps - push down with rope
40 kg x 12 20kg up from pb on same repetition count! 20kg up from pb regardless of repetition!
40 kg x 12 20kg up from pb on same repetition count! 20kg up from pb regardless of repetition!
40 kg x 12 20kg up from pb on same repetition count! 20kg up from pb regardless of repetition!
_

Statistics
5545 Kg
113 Reps
26 Set

Facts
Aarhus Athlet Klub
76.6% average intensity
49.07kg average pr.lift over 60% over 1RM
113kg x 2 Squat - Highbar heaviest set

Fik strukket venstre arm helt ud meget hurtigt på de 100 kg, fik dem dog ikke fordi højre skulder røg ud over bænken, og kunne således ikke strække højre arm. Styrken er der ellers sagtens, det var en skam sådan et uheld lige skulle ødelægge det.

Hvorfor kører du bænken så tungt?

samoth2 skrev:Hvorfor kører du bænken så tungt?

Test startvægt .

Adin skrev:

samoth2 skrev:Hvorfor kører du bænken så tungt?

Test startvægt .

I now know your secrets...

andreas7074 skrev:

Adin skrev:

samoth2 skrev:Hvorfor kører du bænken så tungt?

Test startvægt .

I now know your secrets...

No one cares bro, you're -105 .

Adin skrev:

andreas7074 skrev:

Adin skrev:

samoth2 skrev:Hvorfor kører du bænken så tungt?

Test startvægt .

I now know your secrets...

No one cares bro, you're -105 .

True. Spændende med bænken, hvad beder du for?

Adin skrev:

samoth2 skrev:Hvorfor kører du bænken så tungt?

Test startvægt .

Det står ikke i programmet

andreas7074 skrev:

Adin skrev:

andreas7074 skrev:

Adin skrev:

samoth2 skrev:Hvorfor kører du bænken så tungt?

Test startvægt .

I now know your secrets...

No one cares bro, you're -105 .

True. Spændende med bænken, hvad beder du for?

105 - 110 .

samoth2 skrev:

Adin skrev:

samoth2 skrev:Hvorfor kører du bænken så tungt?

Test startvægt .

Det står ikke i programmet

Jeg lavede det ikke, dengang det stod i programmet, fordi jeg havde ondt i skulderen. Det har jeg ikke mere, så det blev først nu .

Tror vidst den er fejlcaptioned - i den originale står der And Thus Mesud Was Born .

15/11/2013
Fredag

Squat - highbar
70 kg x 3
85 kg x 3
85 kg x 3
100 kg x 2
100 kg x 2
105 kg x 2
105 kg x 2
105 kg x 2

Bench press - with stop, wide grip
50 kg x 3
60 kg x 3
70 kg x 3
70 kg x 3
80 kg x 2
80 kg x 2
80 kg x 2
80 kg x 2

Superset:

Biceps - barbell curl (ez)
28 kg x 12 Tie of pb!
28 kg x 12 Tie of pb!
28 kg x 12 Tie of pb!
Triceps - push down
60 kg x 12 Tie of pb!
60 kg x 12 Tie of pb!
60 kg x 12 Tie of pb!
_

Superset:

Biceps - dumbbell hammer curl
18 kg + 18 kg x 6
16 kg + 16 kg x 8
16 kg + 16 kg x 8
Triceps - overhead press with rope
40 kg x 10
40 kg x 10
40 kg x 10
_

Statistics
8236 Kg
163 Reps
28 Set

Facts
Aarhus Athlet Klub
72.9% average intensity
50.53kg average pr.lift over 60% over 1RM
105kg x 2 Squat - Highbar heaviest set

18/11/2013
Mandag

Bench press - with stop, wide grip
50 kg x 3
50 kg x 3
60 kg x 3
60 kg x 3
70 kg x 2
70 kg x 2
80 kg x 1
80 kg x 1
80 kg x 1
80 kg x 1

Deadlift - classic
100 kg x 3
110 kg x 3
110 kg x 3
130 kg x 2
130 kg x 2
130 kg x 2
130 kg x 2

Abs - crunch in decline bench
12 Repetitions 2 repetitions up from pb on this weight!
12 Repetitions 2 repetitions up from pb on this weight!
12 Repetitions 2 repetitions up from pb on this weight!

Back - lat pulldowns front
70 kg x 8
70 kg x 8
70 kg x 8

Back - lats rowing on bench with barbell
70 kg x 6
70 kg x 6
70 kg x 6
70 kg x 6

Neck - seated trapez rows with stop
50 kg x 12
50 kg x 12
60 kg x 12

Superset:

Biceps - dumbbell hammer curl
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
Triceps - push down
50 kg x 15 3 repetitions up from pb on this weight!
50 kg x 15 3 repetitions up from pb on this weight!
50 kg x 15 3 repetitions up from pb on this weight!
_

Statistics
11558 Kg
226 Reps
36 Set

Facts
Aarhus Athlet Klub
71.1% average intensity
51.14kg average pr.lift over 60% over 1RM
130kg x 2 Deadlift - Classic heaviest set

Der bliver ikke noget TSK fra min side af, da jeg har fået kyssesyge.


Edit:
Heldigvis tog dok fejl, og det var "bare" en halsinfektion med samme symptomer som kyssesyge. Heldigt, da jeg ikke behøver at droppe træningen det næste lange stykke tid så.

Wat. Nej vel?

For fanden

Øv, det fis kan bubber ikke lide. God bedring.

R.I.P.