Jeg vejer mere end dig

23/12/2013
Mandag

Uge 4, dag 1 af Norsk Mengdetrening.

Vægt til træning: 87,6 kg.

Squat
95 kg x 5
100 kg x 3
87.5 kg x 7 2 repetitions up from pb on this weight!
100 kg x 3
87.5 kg x 6 1 repetition up from pb on this weight!
100 kg x 3
87.5 kg x 6 1 repetition up from pb on this weight!

Legs - lying cable curl
10 kg x 15 Tie of personal best on higher bodyweight!
15 kg x 12 Tie of personal best on higher bodyweight!
15 kg x 10
15 kg x 10
15 kg x 10

Bench press - incline, with stop
50 kg x 6
52.5 kg x 6
52.5 kg x 6
52.5 kg x 6

Dips
12.5 kg x 7 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
12.5 kg x 7 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
12.5 kg x 7 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
12.5 kg x 7 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
12.5 kg x 7 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!

Deadlift - stifflegged on box
95 kg x 7 Tie of personal best on higher bodyweight!
95 kg x 7 Tie of personal best on higher bodyweight!
95 kg x 7 Tie of personal best on higher bodyweight!

Shoulders - standing front press
37.5 kg x 6
40 kg x 6
40 kg x 6

Deadlift - from hang
80 kg x 8
80 kg x 8
80 kg x 8

Back - backraise
10 kg x 10
10 kg x 10

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

Statistics
10320 Kg
256 Reps
34 Set

Facts
Aarhus Athlet Klub
65.8% average intensity
40.31kg average pr.lift over 60% over 1RM
100kg x 3 Squat heaviest set

Ahrendsen skrev:Jeg vejer mere end dig

Meget lavere i højde og alligevel tungere...

24/12/2013
Tirsdag

Lidt julehyggetræning i dag. Butterbilding med Alchr.

25/12/2013
Onsdag

Uge 4, dag 2 af Norsk Mengdetrening.

Vægt til træning: 88,0 kg.

Squat - on box with stop, wide stance
77.5 kg x 8 2 repetitions up from pb on this weight! 2.5kg up from pb on same repetition count!
80 kg x 6 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
80 kg x 5 2.5kg up from pb regardless of repetition!
80 kg x 5 2.5kg up from pb regardless of repetition!
80 kg x 5 2.5kg up from pb regardless of repetition!

Bench press - to board, medium grip
75 kg x 7
77.5 kg x 6
80 kg x 5
80 kg x 5
80 kg x 5

Biceps - dumbbell hammer curl
14 kg + 14 kg x 7
14 kg + 14 kg x 7
14 kg + 14 kg x 7
14 kg + 14 kg x 7
14 kg + 14 kg x 7

Deadlift - half sumo on box
122.5 kg x 4 12.5kg up from pb regardless of repetition!
122.5 kg x 4 12.5kg up from pb regardless of repetition!
122.5 kg x 4 12.5kg up from pb regardless of repetition!

Back - lats rowing on bench with barbell
70 kg x 8 2 repetitions up from pb on this weight! 5kg up from pb on same repetition count!
70 kg x 8 2 repetitions up from pb on this weight! 5kg up from pb on same repetition count!
70 kg x 7 1 repetition up from pb on this weight!
60 kg x 8
60 kg x 8

Shoulders - standing neck press
35 kg x 6 Tie of personal best on higher bodyweight!
35 kg x 5
35 kg x 5

Deadlift - stifflegged from hang
80 kg x 7
80 kg x 7
80 kg x 7

Back - backraise
10 Repetitions

Abs - crunch
12 Repetitions

Statistics
11750 Kg
202 Reps
31 Set

Facts
Aarhus Athlet Klub
58.17kg average pr.lift over 60% over 1RM
123kg x 4 Deadlift - Sumo on box heaviest set

26/12/2013
Torsdag

Uge 4, dag 3 af Norsk Mengdetrening.

Vægt til træning: 88,0 kg.

Squat - highbar with stop
82.5 kg x 7
80 kg x 6 Tie of personal best on higher bodyweight!
85 kg x 4
85 kg x 4
85 kg x 4
85 kg x 4

Bench press - feet up, smal grip
70 kg x 5
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!

Triceps - push down
45 kg x 8
45 kg x 8
45 kg x 8
45 kg x 8
45 kg x 8

Deadlift - from box
152.5 kg x 4 22.5kg up from pb on same repetition count! 7.5kg up from pb regardless of repetition!
152.5 kg x 4 22.5kg up from pb on same repetition count! 7.5kg up from pb regardless of repetition!
152.5 kg x 4 22.5kg up from pb on same repetition count! 7.5kg up from pb regardless of repetition!

Deadlift - classic
137.5 kg x 4
137.5 kg x 4
137.5 kg x 4

Superset:

Back - lat pulldowns front
65 kg x 8
65 kg x 8
65 kg x 8
Back - selectorized machine
40 kg x 10 Tie of personal best on higher bodyweight!
40 kg x 10 Tie of personal best on higher bodyweight!
40 kg x 10 Tie of personal best on higher bodyweight!
_

Statistics
11707.5 Kg
164 Reps
27 Set

Facts
Aarhus Athlet Klub
85.9% average intensity
71.39kg average pr.lift over 60% over 1RM
153kg x 4 Deadlift - From box heaviest set

Rigtig god dødløft i dag - god teknik, god power, egentlig bare let.

27/12/2013
Fredag

Uge 5, dag 1 af Norsk Mengdetrening.

Vægt til træning: 88,0 kg.

Squat
100 kg x 6
105 kg x 6
112.5 kg x 5 7.5kg up from pb on same repetition count!
112.5 kg x 5 7.5kg up from pb on same repetition count!
112.5 kg x 5 7.5kg up from pb on same repetition count!

Legs - lying cable curl
10 kg x 15 Tie of personal best on higher bodyweight!
15 kg x 12 Tie of personal best on higher bodyweight!
15 kg x 10
15 kg x 10
15 kg x 10

Bench press - incline, with stop
50 kg x 5
55 kg x 4
55 kg x 4
55 kg x 4

Dips
15 kg x 7 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
15 kg x 7 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
15 kg x 7 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
15 kg x 7 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
15 kg x 7 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!

Deadlift - stifflegged on box
100 kg x 7 5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
100 kg x 7 5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
100 kg x 7 5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!

Shoulders - standing front press
42.5 kg x 5
45 kg x 4
45 kg x 4

Superset:

Deadlift - stifflegged from hang
75kg x 7
75kg x 7
75kg x 7
Abs - crunch
10 Repetitions
10 Repetitions
10 Repetitions
_

Statistics
9380 Kg
221 Reps
31 Set

Facts
Aarhus Athlet Klub
77.2% average intensity
42.44kg average pr.lift over 60% over 1RM
113kg x 5 Squat heaviest set

Første gang jeg er på den lidt tungere side af squatten siden min sygeperiode. Første topsæt gik meget smertefrit, teknikken knækkede ikke noget nævneværdigt. I andet sæt kom jeg for bredt ud at stå, og faldt forover - det blev til nogle grindere. Tredje sæt gik helt fint, på ligefod med første.

30/12/2013
Mandag

Uge 5, dag 2 af Norsk Mengdetrening.

Vægt til træning: 86,7 kg.

Deadlift - half sumo on box
115 kg x 5
115 kg x 5
115 kg x 5

Squat - on box with stop, wide stance
72.5 kg x 10 Tie of personal best on lower bodyweight!
75 kg x 8
77.5 kg x 6
77.5 kg x 6
77.5 kg x 6

Superset:

Bench press - with stop, medium grip
75 kg x 6 Tie of personal best on lower bodyweight!
77.5 kg x 5 Tie of personal best on lower bodyweight!
80 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
80 kg x 4 2.5kg up from pb regardless of repetition!
80 kg x 4 2.5kg up from pb regardless of repetition!
Back - rowing with dumbbells, lying on incline bench
20 kg + 20 kg x 8
20 kg + 20 kg x 8
20 kg + 20 kg x 8
20 kg + 20 kg x 8
20 kg + 20 kg x 8
Biceps - dumbbell hammer curl
14 kg + 14 kg x 7
14 kg + 14 kg x 7
14 kg + 14 kg x 7
14 kg + 14 kg x 7
14 kg + 14 kg x 7
_

Shoulders - standing neck press
35 kg x 4
37.5 kg x 4 2.5kg up from pb regardless of repetition!
37.5 kg x 4 2.5kg up from pb regardless of repetition!

Deadlift - stifflegged from hang
82.5 kg x 6
82.5 kg x 6
82.5 kg x 6

Superset:

Back - backraise
15 Repetitions 3 repetitions up from pb on this weight!
15 Repetitions 3 repetitions up from pb on this weight!
Abs - crunch
10 Repetitions
10 Repetitions
_

Statistics
10027.5 Kg
230 Reps
33 Set

Facts
Aarhus Athlet Klub
43.6kg average pr.lift over 60% over 1RM
115kg x 5 Deadlift - Sumo on box heaviest set

Der var meget befolket i AAK i dag - alle racks var taget da jeg ankom, så jeg startede ud med dødløften.
Desuden skete det for første gang nogensinde, at Gonge viste tegn på en lille snert af Goodguy Greg. Han er åbenbart kun 99% scumbag.

31/12/2013
Tirsdag

Uge 5, dag 3 af Norsk Mengdetrening.

Vægt til træning: 87,0 kg.

Squat - highbar with stop
72.5 kg x 8
77.5 kg x 6
80 kg x 5
80 kg x 5
80 kg x 5

Bench press - feet up, smal grip
70 kg x 6 Tie of personal best on lower bodyweight!
75 kg x 5 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!
75 kg x 5 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!
75 kg x 5 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!

Triceps - push down
25 kg x 8
25 kg x 8
25 kg x 8
25 kg x 8
25 kg x 8

Deadlift - classic
132.5 kg x 3 1 repetition up from pb on this weight!
140 kg x 3 2.5kg up from pb on same repetition count!
147.5 kg x 3 10kg up from pb on same repetition count!
147.5 kg x 3 10kg up from pb on same repetition count!
147.5 kg x 3 10kg up from pb on same repetition count!
140 kg x 3 2.5kg up from pb on same repetition count!
132.5 kg x 3 1 repetition up from pb on this weight!

Statistics
7752.5 Kg
111 Reps
21 Set

Facts
Aarhus Athlet Klub
88.2% average intensity
69.84kg average pr.lift over 60% over 1RM
148kg x 3 Deadlift - Classic heaviest set

03/01/2014
Fredag

Uge 6, dag 1 af Norsk Mengdetrening.

Vægt til træning: 87,4 kg.

Squat
95 kg x 5
100 kg x 3
87.5 kg x 6
100 kg x 3
87.5 kg x 6
100 kg x 3
87.5 kg x 6

Legs - lying cable curl
10 kg x 15 Tie of personal best on higher bodyweight!
15 kg x 12 Tie of personal best on lower bodyweight!
15 kg x 12 Tie of personal best on lower bodyweight!
15 kg x 12 Tie of personal best on lower bodyweight!
15 kg x 12 Tie of personal best on lower bodyweight!

Bench press - incline, with stop
55 kg x 5 Tie of personal best on lower bodyweight!
57.5 kg x 4 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
57.5 kg x 4 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
57.5 kg x 4 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!

Dips
16.5 kg x 7 1.3kg up from pb on same repetition count! 1.3kg up from pb regardless of repetition!
16.5 kg x 7 1.3kg up from pb on same repetition count! 1.3kg up from pb regardless of repetition!
16.5 kg x 7 1.3kg up from pb on same repetition count! 1.3kg up from pb regardless of repetition!
16.5 kg x 7 1.3kg up from pb on same repetition count! 1.3kg up from pb regardless of repetition!
16.5 kg x 7 1.3kg up from pb on same repetition count! 1.3kg up from pb regardless of repetition!

Deadlift - stifflegged on box
100 kg x 7 Tie of personal best on lower bodyweight!
100 kg x 7 Tie of personal best on lower bodyweight!
100 kg x 7 Tie of personal best on lower bodyweight!

Shoulders - standing front press
45 kg x 4
47.5 kg x 4
47.5 kg x 4

Deadlift - stifflegged from hang
82.5 kg x 6 Tie of personal best on higher bodyweight!
82.5 kg x 6 Tie of personal best on higher bodyweight!
82.5 kg x 6 Tie of personal best on higher bodyweight!

Back - backraise
12 Repetitions
12 Repetitions

Abs - crunch
15 Repetitions 3 repetitions up from pb on this weight!
10 Repetitions
8 Repetitions

Statistics
9507.5 Kg
255 Reps
35 Set

Facts
Aarhus Athlet Klub
65.9% average intensity
37.28kg average pr.lift over 60% over 1RM
100kg x 7 Deadlift - Stifflegged on box heaviest set

Første træning i det nye år! Første træning som junior...

Netto's stærkeste medarbejder!

alchr4 skrev:Netto's stærkeste medarbejder!

Much strength
wow
so power
such lift

04/01/2014
Lørdag

Uge 6, dag 2 af Norsk Mengdetrening.

Vægt til træning: 87,6 kg.

Squat - on box with stop, wide stance
80 kg x 6 Tie of personal best on lower bodyweight!
80 kg x 5
82.5 kg x 4 2.5kg up from pb regardless of repetition!
82.5 kg x 4 2.5kg up from pb regardless of repetition!
82.5 kg x 4 2.5kg up from pb regardless of repetition!

Bench press - to board, medium grip
80 kg x 7 2 repetitions up from pb on this weight! 5kg up from pb on same repetition count!
82.5 kg x 6 5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
85 kg x 5 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
85 kg x 5 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
85 kg x 5 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!

Biceps - dumbbell hammer curl
16 kg + 16 kg x 7 4kg up from pb on same repetition count!
16 kg + 16 kg x 7 4kg up from pb on same repetition count!
16 kg + 16 kg x 7 4kg up from pb on same repetition count!
16 kg + 16 kg x 7 4kg up from pb on same repetition count!
16 kg + 16 kg x 7 4kg up from pb on same repetition count!

Back - lats rowing on bench with barbell
65 kg x 8
65 kg x 8
65 kg x 8
65 kg x 8
65 kg x 8

Deadlift - sumo on box
127.5 kg x 4 5kg up from pb on same repetition count! 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!

Statistics
9195 Kg
136 Reps
23 Set

Facts
Aarhus Athlet Klub
67.61kg average pr.lift over 60% over 1RM
128kg x 3 Deadlift - Sumo on box heaviest set

Brugte ret lang tid i dag på at hjælpe Kromann, hvilket resulterede i, at jeg havde svært ved, at holde mig kørende. Efter 3,5 time havde jeg nået ovenstående.
Jeg regner med at træne i morgen også, da jeg alligevel har glemt min telefon oppe i klubben...

Din hjælp er meget værdsat!

Kromann skrev:Din hjælp er meget værdsat!

Good guy nobert?

dwellengers skrev:Good guy nobert?

Jeg er altid good guy. Modsat dig din crewcut meanie.

06/01/2014
Mandag

Uge 6, dag 3 af Norsk Mengdetrening.

Vægt til træning: 87,6 kg.

Squat - highbar with stop
80 kg x 6 Tie of personal best on lower bodyweight!
82.5 kg x 5 2.5kg up from pb on same repetition count!
87.5 kg x 4 2.5kg up from pb on same repetition count!
87.5 kg x 4 2.5kg up from pb on same repetition count!
87.5 kg x 4 2.5kg up from pb on same repetition count!

Bench press - feet up, smal grip
75 kg x 4
77.5 kg x 4 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
77.5 kg x 4 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
77.5 kg x 4 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!

Triceps - barbell lying extension (skull-crusher)
23 kg x 8
23 kg x 8
23 kg x 8
23 kg x 8
23 kg x 8

Superset:

Deadlift - from box
162.5 kg x 3 32.5kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
162.5 kg x 3 32.5kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
162.5 kg x 3 32.5kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
Deadlift - classic
137.5 kg x 3
137.5 kg x 3
137.5 kg x 3
_

Superset:

Back - lat pulldowns front
65 kg x 8
65 kg x 8
65 kg x 8
Back - selectorized machine
40 kg x 8
40 kg x 8
40 kg x 8
_

Deadlift - stifflegged from hang
85 kg x 6 2.5kg up from pb on same repetition count!
85 kg x 6 2.5kg up from pb on same repetition count!
85 kg x 6 2.5kg up from pb on same repetition count!

Superset:

Back - backraise
15 Repetitions
15 Repetitions
Abs - crunch
15 Repetitions
15 Repetitions
15 Repetitions
_

Statistics
10842.5 Kg
238 Reps
34 Set

Facts
Aarhus Athlet Klub
85.9% average intensity
45.56kg average pr.lift over 60% over 1RM
163kg x 3 Deadlift - From box heaviest set

07/01/2014
Tirsdag

Uge 7, dag 1 af Norsk Mengdetrening.

Vægt til træning: 86,5 kg.

Squat
102.5 kg x 5
112.5 kg x 4 12.5kg up from pb on same repetition count!
117.5 kg x 4 17.5kg up from pb on same repetition count!
117.5 kg x 4 17.5kg up from pb on same repetition count!
117.5 kg x 4 17.5kg up from pb on same repetition count!

Legs - lying cable curl
10 kg x 15 Tie of personal best on lower bodyweight!
15 kg x 12 Tie of personal best on lower bodyweight!
20 kg x 8 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
20 kg x 8 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
20 kg x 8 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!

Bench press - incline, with stop
52.5 kg x 6
55 kg x 6 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!
55 kg x 6 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!
55 kg x 6 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!

Dips
17.5 kg x 7 1.2kg up from pb on same repetition count! 1.2kg up from pb regardless of repetition!
17.5 kg x 7 1.2kg up from pb on same repetition count! 1.2kg up from pb regardless of repetition!
17.5 kg x 7 1.2kg up from pb on same repetition count! 1.2kg up from pb regardless of repetition!
17.5 kg x 7 1.2kg up from pb on same repetition count! 1.2kg up from pb regardless of repetition!
17.5 kg x 7 1.2kg up from pb on same repetition count! 1.2kg up from pb regardless of repetition!

Deadlift - stifflegged on box
102.5 kg x 6 2.5kg up from pb regardless of repetition!
102.5 kg x 6 2.5kg up from pb regardless of repetition!
102.5 kg x 6 2.5kg up from pb regardless of repetition!

Shoulders - standing front press
40 kg x 6
42.5 kg x 6 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!
42.5 kg x 6 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!

Abs - crunch
15 Repetitions
15 Repetitions

Statistics
7695 Kg
197 Reps
27 Set

Facts
Aarhus Athlet Klub
80.7% average intensity
39.06kg average pr.lift over 60% over 1RM
118kg x 4 Squat heaviest set

Første tunge squat siden vægttab. Det var slet ikke så uoverkommeligt som jeg havde frygtet.

Det er et snydeprogram du bruger til din log Peter.

Hvis dit første sæt på 117,5kg er PR, så er de to næste det jo ikke. Derudover står der "118kg x 4 Squat heaviest set ", hvilket er en løgn!

Hold så op med at pille folk ned THOMAS. Jeg synes det er godt med nogle PR's.

samoth2 skrev:Det er et snydeprogram du bruger til din log Peter.

Hvis dit første sæt på 117,5kg er PR, så er de to næste det jo ikke. Derudover står der "118kg x 4 Squat heaviest set ", hvilket er en løgn!

Much hate
so jelly
wow
such 'mirin

08/01/2014
Onsdag

Uge 7, dag 2 af Norsk Mengdetrening.

Vægt til træning: 86,5 kg.

Squat - on box with stop, wide stance
72.5 kg x 8
75 kg x 6
77.5 kg x 5
77.5 kg x 5
77.5 kg x 5

Superset:

Bench press - with stop, wide grip
80 kg x 5 7.5kg up from pb on same repetition count!
82.5 kg x 4 1 repetition up from pb on this weight! 7.5kg up from pb on same repetition count!
85 kg x 4 1 repetition up from pb on this weight! 10kg up from pb on same repetition count!
85 kg x 3
85 kg x 4 1 repetition up from pb on this weight! 10kg up from pb on same repetition count!
Back - lats rowing on bench with barbell
65 kg x 8
65 kg x 8
65 kg x 8
65 kg x 8
65 kg x 8
Biceps - dumbbell hammer curl
14 kg + 14 kg x 7
14 kg + 14 kg x 7
14 kg + 14 kg x 7
14 kg + 14 kg x 7
14 kg + 14 kg x 7
_

Deadlift - sumo on box
115 kg x 5 Tie of personal best on lower bodyweight!
115 kg x 5 Tie of personal best on lower bodyweight!
115 kg x 5 Tie of personal best on lower bodyweight!

Shoulders - standing neck press
37.5 kg x 4 Tie of personal best on lower bodyweight!
40 kg x 3 2.5kg up from pb regardless of repetition!
40 kg x 3 2.5kg up from pb regardless of repetition!

Abs - upper crunch (hold at the top)
6 Repetitions
6 Repetitions

Statistics
9552.5 Kg
161 Reps
28 Set

Facts
Aarhus Athlet Klub
83.3% average intensity
59.33kg average pr.lift over 60% over 1RM
115kg x 5 Deadlift - Sumo on box heaviest set

Første gang i noget tid at jeg bænker med normalt greb. Det var desværre temmelig hårde reps, og teknikken sad ikke på rygraden som normalt. Missede en rep i anden topsæt, men fik opspændet på plads i sidste sæt og fik det hele med.

10/01/2014
Fredag

Uge 7, dag 3 af Norsk Mengdetrening.

Vægt til træning: 88 kg.


Deadlift - classic
137.5 kg x 4
145 kg x 3 1 repetition up from pb on this weight!
152.5 kg x 3 5kg up from pb on same repetition count!
152.5 kg x 3 5kg up from pb on same repetition count!

Bench press - feet up, smal grip
70 kg x 6 Tie of personal best on higher bodyweight!
75 kg x 6 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!
75 kg x 5 Tie of personal best on higher bodyweight!
75 kg x 6 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!

Triceps - barbell lying extension (skull-crusher)
28 kg x 8 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
28 kg x 8 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
28 kg x 8 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
28 kg x 8 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
28 kg x 8 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!

Superset:

Back - lat pulldowns front smal grip
65 kg x 8
65 kg x 8
65 kg x 8
Back - selectorized machine
40 kg x 10 Tie of personal best on higher bodyweight!
40 kg x 10 Tie of personal best on higher bodyweight!
40 kg x 10 Tie of personal best on higher bodyweight!
_

Statistics
7475 Kg
130 Reps
19 Set

Facts
Aarhus Athlet Klub
91.3% average intensity
57.5kg average pr.lift over 60% over 1RM
28kg x 8 Triceps - Barbell lying extension (Skull-Crusher)

13/01/2014
Mandag

Uge 8, dag 1 af Norsk Mengdetrening.

Vægt til træning: 87,5 kg.

Squat
95 kg x 5
100 kg x 3
87.5 kg x 6
100 kg x 3
87.5 kg x 6
100 kg x 3
87.5 kg x 6

Bench press - incline, with stop
57.5 kg x 3
60 kg x 3 2.5kg up from pb regardless of repetition!
60 kg x 3 2.5kg up from pb regardless of repetition!
60 kg x 3 2.5kg up from pb regardless of repetition!

Dips
20 kg x 7 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
20 kg x 7 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
20 kg x 7 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
20 kg x 7 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
20 kg x 7 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!

Deadlift - stifflegged on box
97.5 kg x 8 Tie of personal best on higher bodyweight!
97.5 kg x 8 Tie of personal best on higher bodyweight!
97.5 kg x 8 Tie of personal best on higher bodyweight!

Statistics
6702.5 Kg
103 Reps
19 Set

Facts
Aarhus Athlet Klub
65.9% average intensity
65.07kg average pr.lift over 60% over 1RM
20kg x 7 Dips heaviest set

Må indrømme jeg er ved at være træt af programmet. Glæder mig til at gennemføre ugen og så starte på en sheiko igen.

Adin skrev:Må indrømme jeg er ved at være træt af programmet. Glæder mig til at gennemføre ugen og så starte på en sheiko igen.

Hvis du ligefrem ser frem til Sheiko, så må det godt nok være kedeligt, det du har gang i nu.

Vil lige demonstrere et yderst bb-relateret moment i dagens træning:

Gode Dips!

dwellengers skrev:Gode Dips!

Feel the pump, brah!

15/01/2014
Onsdag

Uge 8, dag 2 af Norsk Mengdetrening.

Vægt til træning: 88,3 kg.

Squat - on box with stop, wide stance
80 kg x 5
82.5 kg x 4 Tie of personal best on higher bodyweight!
85 kg x 3 2.5kg up from pb regardless of repetition!
85 kg x 3 2.5kg up from pb regardless of repetition!
85 kg x 3 2.5kg up from pb regardless of repetition!

Bench press - to board, medium grip
85 kg x 6 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!
87.5 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
90 kg x 5 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
90 kg x 5 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
90 kg x 5 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!

Biceps - dumbbell hammer curl
16 kg + 16 kg x 7
16 kg + 16 kg x 7
16 kg + 16 kg x 7
16 kg + 16 kg x 7
16 kg + 16 kg x 7

Back - lats rowing on bench with barbell
65 kg x 8
65 kg x 8
65 kg x 8
65 kg x 8
65 kg x 8

Deadlift - sumo on box
135 kg x 4 7.5kg up from pb on same repetition count! 7.5kg up from pb regardless of repetition!
135 kg x 3 7.5kg up from pb on same repetition count! 7.5kg up from pb regardless of repetition!
135 kg x 3 7.5kg up from pb on same repetition count! 7.5kg up from pb regardless of repetition!

Shoulders - standing front press
47.5 kg x 4
50 kg x 3
50 kg x 3

Shoulders - standing neck press
32.5 kg x 6
35 kg x 5
35 kg x 5