Jeg har dine varer (kreatin), hvordan vil du have dem?

Intravenøst er at foretrække.

18/01/2014
Lørdag

Uge 8, dag 3 af Norsk Mengdetrening.

Vægt til træning: 88,8 kg.

Squat - highbar with stop
80 kg x 6 Tie of personal best on higher bodyweight!
85 kg x 5 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!
90 kg x 4 2.5kg up from pb on same repetition count!
90 kg x 4 2.5kg up from pb on same repetition count!
90 kg x 4 2.5kg up from pb on same repetition count!

Bench press - feet up, smal grip
75 kg x 4
80 kg x 4 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
80 kg x 3 7.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
80 kg x 4 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!

Triceps - barbell lying extension (skull-crusher)
28 kg x 8 Tie of personal best on higher bodyweight!
28 kg x 8 Tie of personal best on higher bodyweight!
28 kg x 8 Tie of personal best on higher bodyweight!
28 kg x 8 Tie of personal best on higher bodyweight!
28 kg x 8 Tie of personal best on higher bodyweight!

Superset:

Deadlift - from box
170 kg x 3 7.5kg up from pb on same repetition count! 7.5kg up from pb regardless of repetition!
170 kg x 3 7.5kg up from pb on same repetition count! 7.5kg up from pb regardless of repetition!
170 kg x 3 7.5kg up from pb on same repetition count! 7.5kg up from pb regardless of repetition!
Deadlift - classic
140 kg x 3
140 kg x 3
140 kg x 3
_

Statistics
7075 Kg
96Reps
20 Set

Facts
Aarhus Athlet Klub
87.5% average intensity
73.7kg average pr.lift over 60% over 1RM

Så er det norske grundtræning overstået, og nu vil jeg prøve noget andet.

20/01/2014
Mandag

Boris Sheiko Beginners #37
Uge 1
Dag 1

Vægt til træning: 89,0 kg.

Bench press - with stop, wide grip
50 kg x 5
60 kg x 4
60 kg x 4
70 kg x 3
70 kg x 3
75 kg x 3
75 kg x 3
75 kg x 3
75 kg x 3
75 kg x 3

Squat
70 kg x 5
85 kg x 5
85 kg x 5
97.5 kg x 5
97.5 kg x 5
97.5 kg x 5
97.5 kg x 5
97.5 kg x 5

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

Superset:

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
20 kg x 5
20 kg x 5
20 kg x 5
20 kg x 5
20 kg x 5
_

Superset:

Biceps - dumbbell hammer curl
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
Triceps - push down v-bar
50 kg x 12
50 kg x 12
50 kg x 12
50 kg x 12
50 kg x 12
_

Statistics
14072.5 Kg
291 Reps
45 Set

Facts
Aarhus Athlet Klub
66.7% average intensity
48.36kg average pr.lift over 60% over 1RM
98kg x 5 Squat heaviest set

approve missing comments.

Rasmus og jeg hørte hele vores nye plade i AAK i lørdags ;)

dwellengers skrev:approve missing comments.

Rasmus og jeg hørte hele vores nye plade i AAK i lørdags ;)

What randomness is this?

22/01/2014
Onsdag

Boris Sheiko Beginners #37
Uge 1
Dag 2

Vægt til træning: 88,90 kg.

Deadlift - classic
90 kg x 5 2 repetitions up from pb on this weight!
110 kg x 5
110 kg x 5
125 kg x 4
125 kg x 4
135 kg x 3
135 kg x 3
135 kg x 3
135 kg x 3

Bench press - incline, with stop
40 kg x 6
50 kg x 5
60 kg x 4 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!
60 kg x 4 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!
60 kg x 4 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!
60 kg x 4 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!
60 kg x 4 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!
60 kg x 4 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!

Dips
20 kg x 5
20 kg x 5
20 kg x 5
20 kg x 5
20 kg x 5

Deadlift - from box
90 kg x 5 1 repetition up from pb on this weight!
110 kg x 5 1 repetition up from pb on this weight!
110 kg x 5 1 repetition up from pb on this weight!
125 kg x 4
125 kg x 4
145 kg x 3
145 kg x 3
145 kg x 3
145 kg x 3

Legs - bulgarian lunges with barbell
20 kg x 5
20 kg x 5
20 kg x 5
20 kg x 5
20 kg x 5

Abs - upper crunch
10 Repetitions 4 repetitions up from pb on this weight!
10 Repetitions 4 repetitions up from pb on this weight!
10 Repetitions 4 repetitions up from pb on this weight!

Superset:

Biceps - dumbbell hammer curl
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
Triceps - push down v-bar
50 kg x 12 Tie of personal best on lower bodyweight!
50 kg x 12 Tie of personal best on lower bodyweight!
50 kg x 12 Tie of personal best on lower bodyweight!
50 kg x 12 Tie of personal best on lower bodyweight!
50 kg x 12 Tie of personal best on lower bodyweight!
_

Statistics
15670 Kg
285 Reps
49 Set

Facts
Aarhus Athlet Klub
77.5% average intensity
54.98kg average pr.lift over 60% over 1RM
145kg x 3 Deadlift - From box heaviest set

24/01/2014
Fredag

Boris Sheiko Beginners #37
Uge 1
Dag 3

Vægt til træning: 88,2 kg.

Bench press - with stop, wide grip
50 kg x 7
55 kg x 6
60 kg x 5
65 kg x 4
70 kg x 3
70 kg x 3
75 kg x 2
75 kg x 2
70 kg x 3
70 kg x 3
65 kg x 4
60 kg x 6
55 kg x 8 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!
50 kg x 10 2 repetitions up from pb on this weight! 10kg up from pb on same repetition count!

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
70 kg x 5
85 kg x 4
85 kg x 4
97.5 kg x 3
97.5 kg x 3
105 kg x 3
105 kg x 3
105 kg x 3
105 kg x 3
105 kg x 3

Triceps - barbell lying extension (skull-crusher)
18 kg x 10
18 kg x 10
18 kg x 10
18 kg x 10
18 kg x 10

Squat - good mornings (seated)
20 kg x 5
20 kg x 5
20 kg x 5
20 kg x 5
20 kg x 5

Supersæt:

Biceps - dumbbell hammer curl
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
Triceps - push down v-bar
50 kg x 12 Tie of personal best on lower bodyweight!
50 kg x 12 Tie of personal best on lower bodyweight!
50 kg x 12 Tie of personal best on lower bodyweight!
50 kg x 12 Tie of personal best on lower bodyweight!
50 kg x 12 Tie of personal best on lower bodyweight!
_

Statistics
13610 Kg
325 Reps
49 Set

Facts
Aarhus Athlet Klub
68.1% average intensity
41.88kg average pr.lift over 60% over 1RM
105kg x 3 Squat heaviest set

27/01/2014
Mandag

Boris Sheiko Beginners #37
Uge 2
Dag 1

Vægt til træning: 89,0 kg.

Squat
70 kg x 5
85 kg x 4
85 kg x 4
97.5 kg x 3
97.5 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
105 kg x 3
105 kg x 3
105 kg x 3
105 kg x 3

Bench press - with stop, wide grip
55 kg x 5
65 kg x 4
77.5 kg x 3
77.5 kg x 3
87.5 kg x 2
87.5 kg x 2
87.5 kg x 2
82.5 kg x 2
82.5 kg x 2
82.5 kg x 2

Superset:

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
Push-up (shoulder width)
10 Repetitions
10 Repetitions
10 Repetitions
10 Repetitions
10 Repetitions
_

Superset:

Biceps - dumbbell hammer curl
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
Triceps - push down with rope
15 kg x 15
15 kg x 15
15 kg x 15
15 kg x 15
15 kg x 15
_

Statistics
9225 Kg
283 Reps
44 Set

Facts
Aarhus Athlet Klub
75.9% average intensity
32.6kg average pr.lift over 60% over 1RM
113kg x 2 Squat heaviest set

Av volume squat...
Godt med pump i diskomusklerne på supersættene .

29/01/2014
Onsdag

Boris Sheiko Beginners #37
Uge 2
Dag 2

Vægt til træning: 89,4 kg.

Deadlift - classic
90 kg x 4
107.5 kg x 4
107.5 kg x 4
125 kg x 4
125 kg x 4
125 kg x 4
125 kg x 4

Bench press - with stop, wide grip
55 kg x 5
65 kg x 5
65 kg x 5
77.5 kg x 4 1 repetition up from pb on this weight!
77.5 kg x 4 1 repetition up from pb on this weight!
77.5 kg x 4 1 repetition up from pb on this weight!
77.5 kg x 4 1 repetition up from pb on this weight!
77.5 kg x 4 1 repetition up from pb on this weight!

Reverese 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

Deadlift - classic
90 kg x 4
107.5 kg x 4
125 kg x 3
125 kg x 3
135 kg x 3
135 kg x 3
135 kg x 3
135 kg x 3
135 kg x 3

Superset:

Legs - bulgarian lunges with barbell
22.5 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
22.5 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
22.5 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
22.5 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
22.5 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
Biceps - dumbbell hammer curl
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
Triceps - push down v-bar
55 kg x 10 5kg up from pb regardless of repetition!
55 kg x 10 5kg up from pb regardless of repetition!
55 kg x 10 5kg up from pb regardless of repetition!
55 kg x 10 5kg up from pb regardless of repetition!
55 kg x 10 5kg up from pb regardless of repetition!
_

Statistics
14652.5 Kg
257 Reps
44 Set

Facts
Aarhus Athlet Klub
75.3% average intensity
57.01kg average pr.lift over 60% over 1RM
135kg x 3 Deadlift - Classic heaviest set

31/01/2014
Fredag

Boris Sheiko Beginners #37
Uge 2
Dag 3

Vægt til træning: 88,4 kg.

Squat
70 kg x 4
85 kg x 4
97.5 kg x 3
97.5 kg x 3
105 kg x 3
105 kg x 3
105 kg x 3
105 kg x 3
105 kg x 3
105 kg x 3

Bench press - with stop, wide grip
55 kg x 6
65 kg x 5
77.5 kg x 4
82.5 kg x 3
82.5 kg x 3
87.5 kg x 2
87.5 kg x 2
82.5 kg x 4
82.5 kg x 5 1 repetition up from pb on this weight! 2.5kg up from pb on same repetition count!
65 kg x 6
55 kg x 7

Superset:

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
Triceps - tate press
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
77.5 kg x 3
90 kg x 3
105 kg x 2
105 kg x 2
105 kg x 2
105 kg x 2

Superset:

Squat - good mornings
22.5 kg x 5
22.5 kg x 5
22.5 kg x 5
22.5 kg x 5
22.5 kg x 5
Biceps - dumbbell hammer curl
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
_

Statistics
11207.5 Kg
258 Reps
47 Set

Facts
Aarhus Athlet Klub
74.4% average intensity
43.44kg average pr.lift over 60% over 1RM
105kg x 3 Squat heaviest set

03/02/2014
Mandag

Boris Sheiko Beginners #37
Uge 3
Dag 1

Vægt til træning: 86,7 kg.

Squat
70 kg x 5
85 kg x 4
85 kg x 4
100 kg x 3
100 kg x 3
112.5 kg x 3
112.5 kg x 3
112.5 kg x 3
112.5 kg x 3
112.5 kg x 3

Bench press - with stop, wide grip
55 kg x 5
65 kg x 4
77.5 kg x 3
77.5 kg x 3
87.5 kg x 3 Tie of personal best on higher bodyweight!
87.5 kg x 3 Tie of personal best on higher bodyweight!
87.5 kg x 3 Tie of personal best on higher bodyweight!
87.5 kg x 3 Tie of personal best on higher bodyweight!
87.5 kg x 3 Tie of personal best on higher bodyweight!

Flyes with dumbbells (flat bench)
10 kg + 10 kg x 10 Tie of personal best on higher bodyweight!
10 kg + 10 kg x 10 Tie of personal best on higher bodyweight!
10 kg + 10 kg x 10 Tie of personal best on higher bodyweight!
10 kg + 10 kg x 10 Tie of personal best on higher bodyweight!
10 kg + 10 kg x 10 Tie of personal best on higher bodyweight!

Push-up
10 Repetitions
10 Repetitions
10 Repetitions
10 Repetitions
10 Repetitions

Squat
70 kg x 5
85 kg x 5
100 kg x 5
100 kg x 5
100 kg x 5
100 kg x 5
100 kg x 5
_

Statistics
9905 Kg
199 Reps
36 Set

Facts
Aarhus Athlet Klub
76.4% average intensity
49.77kg average pr.lift over 60% over 1RM
112.5kg x 3 Squat heaviest set

Så var jeg satme træt...

05/02/2014
Onsdag

Boris Sheiko Beginners #37
Uge 3
Dag 2

Vægt til træning: 90,0 kg.

Deadlift - classic
90 kg x 4
110 kg x 4
125 kg x 4
125 kg x 4
135 kg x 4
135 kg x 4
135 kg x 4
135 kg x 4

Bench press - with stop, wide grip
55 kg x 6
65 kg x 5
77.5 kg x 4
77.5 kg x 4
82.5 kg x 3
82.5 kg x 3
87.5 kg x 2
87.5 kg x 2
82.5 kg x 3
82.5 kg x 3
77.5 kg x 4
72.5 kg x 5
65 kg x 6
60 kg x 7 1 repetition up from pb on this weight!
55 kg x 8 Tie of personal best on higher bodyweight!

Flyes with dumbbells (flat bench)
10 kg + 10 kg x 10 Tie of personal best on higher bodyweight!
10 kg + 10 kg x 10 Tie of personal best on higher bodyweight!
10 kg + 10 kg x 10 Tie of personal best on higher bodyweight!
10 kg + 10 kg x 10 Tie of personal best on higher bodyweight!
10 kg + 10 kg x 10 Tie of personal best on higher bodyweight!

Deadlift - from box
110 kg x 5
125 kg x 5 1 repetition up from pb on this weight!
125 kg x 5 1 repetition up from pb on this weight!
145 kg x 4
145 kg x 4
145 kg x 4
145 kg x 4

Legs - bulgarian lunges with barbell
25 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
25 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
25 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
25 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
25 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!

Abs - cable crunch
40 kg x 10
40 kg x 10
40 kg x 10

Superset:

Biceps - dumbbell hammer curl
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
16 kg + 16 kg x 8
Triceps - push down v-bar
55 kg x 10 Tie of personal best on higher bodyweight!
55 kg x 10 Tie of personal best on higher bodyweight!
55 kg x 10 Tie of personal best on higher bodyweight!
55 kg x 10 Tie of personal best on higher bodyweight!
55 kg x 10 Tie of personal best on higher bodyweight!
_

Statistics
19472.5 Kg
323 Reps
53 Set

Facts
Aarhus Athlet Klub
77.1% average intensity
60.29kg average pr.lift over 60% over 1RM
145kg x 4 Deadlift - From box heaviest set

07/02/2014
Fredag

Boris Sheiko Beginners #37
Uge 3
Dag 3

Vægt til træning: 89,6 kg.

Bench press - with stop, wide grip
55kg x 5
65kg x 4
77.5kg x 3
77.5kg x 3
87.5kg x 2
87.5kg x 2
87.5kg x 2
87.5kg x 2
87.5kg x 2

Squat
70 kg x 5
85 kg x 5
97.5 kg x 5
97.5 kg x 5
105 kg x 4
105 kg x 4
105 kg x 4
105 kg x 4
105 kg x 4

Bench press - with stop, wide grip
55kg x 6
65kg x 6
65kg x 6
72.5kg x 6
72.5kg x 6
72.5kg x 6
72.5kg x 6
72.5kg x 6

Superset:

Flyes with dumbbells (flat bench)
10 kg + 10 kg x 10 Tie of personal best on higher bodyweight!
10 kg + 10 kg x 10 Tie of personal best on higher bodyweight!
10 kg + 10 kg x 10 Tie of personal best on higher bodyweight!
10 kg + 10 kg x 10 Tie of personal best on higher bodyweight!
10 kg + 10 kg x 10 Tie of personal best on higher bodyweight!
Triceps - push down straight bar
60 kg x 10 10kg up from pb on same repetition count!
60 kg x 10 10kg up from pb on same repetition count!
60 kg x 10 10kg up from pb on same repetition count!
60 kg x 10 10kg up from pb on same repetition count!
60 kg x 10 10kg up from pb on same repetition count!
Biceps - dumbbell hammer curl
16 kg + 16 kg x 9 1 repetition up from pb on this weight!
16 kg + 16 kg x 9 1 repetition up from pb on this weight!
16 kg + 16 kg x 9 1 repetition up from pb on this weight!
16 kg + 16 kg x 9 1 repetition up from pb on this weight!
16 kg + 16 kg x 9 1 repetition up from pb on this weight!
_

Squat - good mornings
20 kg x 5
20 kg x 5
20 kg x 5
20 kg x 5
20 kg x 5
_

Statistics
14950 Kg
283 Reps
46 Set

Facts
Aarhus Athlet Klub
72.4% average intensity
52.83kg average pr.lift over 60% over 1RM
105kg x 4 Squat heaviest set

10/02/2014
Mandag

Boris Sheiko Beginners #37
Uge 4
Dag 1

Vægt til træning: 90,2 kg.

Squat
70 kg x 5
85 kg x 4
97.5 kg x 3
97.5 kg x 3
112.5 kg x 3
112.5 kg x 3
112.5 kg x 3
112.5 kg x 3
112.5 kg x 3
120 kg x 2
120 kg x 2
120 kg x 2

Bench press - with stop, wide grip
55 kg x 5
65 kg x 4
77.5 kg x 3
77.5 kg x 3
87.5 kg x 3 Tie of personal best on higher bodyweight!
87.5 kg x 3 Tie of personal best on higher bodyweight!
87.5 kg x 3 Tie of personal best on higher bodyweight!
87.5 kg x 3 Tie of personal best on higher bodyweight!
87.5 kg x 3 Tie of personal best on higher bodyweight!

Flyes with dumbbells (flat bench)
10 kg + 10 kg x 10 Tie of personal best on higher bodyweight!
10 kg + 10 kg x 10 Tie of personal best on higher bodyweight!
10 kg + 10 kg x 10 Tie of personal best on higher bodyweight!
10 kg + 10 kg x 10 Tie of personal best on higher bodyweight!
10 kg + 10 kg x 10 Tie of personal best on higher bodyweight!

Squat
70 kg x 5
85 kg x 4
97.5 kg x 3
97.5 kg x 3
112.5 kg x 2
112.5 kg x 2
112.5 kg x 2
112.5 kg x 2

Superset:

Squat - good mornings
40 kg x 5 Tie of personal best on higher bodyweight!
40 kg x 5 Tie of personal best on higher bodyweight!
40 kg x 5 Tie of personal best on higher bodyweight!
40 kg x 5 Tie of personal best on higher bodyweight!
40 kg x 5 Tie of personal best on higher bodyweight!
Biceps - dumbbell hammer curl
16 kg + 16 kg x 10 1 repetition up from pb on this weight!
16 kg + 16 kg x 10 1 repetition up from pb on this weight!
16 kg + 16 kg x 10 1 repetition up from pb on this weight!
16 kg + 16 kg x 10 1 repetition up from pb on this weight!
16 kg + 16 kg x 10 1 repetition up from pb on this weight!
Triceps - push down straight bar
60 kg x 10
60 kg x 10
60 kg x 10
60 kg x 10
60 kg x 10
_

Neck - barbell shrugs
90 kg x 10 10kg up from pb on same repetition count!
90 kg x 10 10kg up from pb on same repetition count!
90 kg x 10 10kg up from pb on same repetition count!
_

Statistics
17807.5 Kg
297 Reps
52 Set

Facts
Aarhus Athlet Klub
78.5% average intensity
59.96kg average pr.lift over 60% over 1RM
120kg x 2 Squat heaviest set

God squat i dag for en gangs skyld!

Yeah buddy

Lucifer, squatteren fra helvede

Det var da noget utroligt dårligt musik i sådan hører en mandag aften.

Chroz skrev:Det var da noget utroligt dårligt musik i sådan hører en mandag aften.

Det kan du vel være ligeglad med, når du sådan ikke møder op som du havde lovet.

Chroz skrev:Det var da noget utroligt dårligt musik i sådan hører en mandag aften.

hol din keft

12/02/2014
Onsdag

Boris Sheiko Beginners #37
Uge 4
Dag 2

Vægt til træning: 90,8 kg.

Bench press - with stop, wide grip
55 kg x 5
65 kg x 4
77.5 kg x 3
77.5 kg x 3
87.5 kg x 3 Tie of personal best on higher bodyweight!
87.5 kg x 3 Tie of personal best on higher bodyweight!
92.5 kg x 2 2.5kg up from pb on same repetition count!
92.5 kg x 2 2.5kg up from pb on same repetition count!
92.5 kg x 2 2.5kg up from pb on same repetition count!

Deadlift - classic
90 kg x 4
110 kg x 4
125 kg x 3
125 kg x 3
145 kg x 3
145 kg x 3
152.5 kg x 2
152.5 kg x 2
152.5 kg x 2

Bench press - with stop, wide grip
60 kg x 5
72.5 kg x 5
82.5 kg x 4
82.5 kg x 4
82.5 kg x 4
82.5 kg x 4

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

Legs - bulgarian lunges with barbell
27.5 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
27.5 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
27.5 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
27.5 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
27.5 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!

Superset:

Biceps - dumbbell hammer curl
18 kg + 18 kg x 7 4kg up from pb on same repetition count!
18 kg + 18 kg x 7 4kg up from pb on same repetition count!
18 kg + 18 kg x 7 4kg up from pb on same repetition count!
18 kg + 18 kg x 7 4kg up from pb on same repetition count!
18 kg + 18 kg x 7 4kg up from pb on same repetition count!
Triceps - push down v-bar
50 kg x 15 3 repetitions up from pb on this weight!
55 kg x 10 Tie of personal best on higher bodyweight!
60 kg x 10 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
55 kg x 10 Tie of personal best on higher bodyweight!
50 kg x 15 3 repetitions up from pb on this weight!
_

Neck - barbell shrugs
95 kg x 8
95 kg x 8
75 kg x 8
_

Statistics
15465 Kg
273 Reps
47 Set

Facts
Aarhus Athlet Klub
81.7% average intensity
56.65kg average pr.lift over 60% over 1RM
152.5kg x 2 Deadlift - Classic heaviest set

13/02/2014
Torsdag

Boris Sheiko Beginners #37
Uge 4
Dag 3

Vægt til træning: 91,2 kg.

Squat
70 kg x 5
85 kg x 4
97.5 kg x 3
97.5 kg x 3
112.5 kg x 3
112.5 kg x 3
112.5 kg x 3
112.5 kg x 3
112.5 kg x 3
112.5 kg x 3

Bench press - with stop, wide grip
55 kg x 5
65 kg x 5
77.5 kg x 5 1 repetition up from pb on this weight!
77.5 kg x 5 1 repetition up from pb on this weight!
77.5 kg x 5 1 repetition up from pb on this weight!
77.5 kg x 5 1 repetition up from pb on this weight!
77.5 kg x 5 1 repetition up from pb on this weight!

Cable crossovers
20 kg x 10
20 kg x 10
20 kg x 10
20 kg x 10
20 kg x 10

Squat - good mornings
42.5 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
42.5 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
42.5 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
42.5 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
42.5 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!

Superset:

Biceps - dumbbell hammer curl
18 kg + 18 kg x 8 Tie of personal best on higher bodyweight!
18 kg + 18 kg x 8 Tie of personal best on higher bodyweight!
18 kg + 18 kg x 8 Tie of personal best on higher bodyweight!
18 kg + 18 kg x 8 Tie of personal best on higher bodyweight!
18 kg + 18 kg x 8 Tie of personal best on higher bodyweight!
Triceps - push down v-bar
55 kg x 10
55 kg x 10
55 kg x 10
55 kg x 10
55 kg x 10
_

Statistics
12090 Kg
233 Reps
37 Set

Facts
Aarhus Athlet Klub
75.3% average intensity
51.89kg average pr.lift over 60% over 1RM
112.5kg x 3 Squat heaviest set

17/02/2014
Mandag

Boris Sheiko Beginners #30
Uge 1
Dag 1

Vægt til træning: 89,0 kg.

Squat
70 kg x 5
85 kg x 4
97.5 kg x 3
97.5 kg x 3
112.5 kg x 3
112.5 kg x 3
112.5 kg x 3
112.5 kg x 3
112.5 kg x 3
105 kg x 3
105 kg x 3
105 kg x 3
105 kg x 3
105 kg x 3

Bench press - with stop, wide grip
55 kg x 5
65 kg x 4
65 kg x 4
77.5 kg x 3
77.5 kg x 3
87.5 kg x 3 Tie of personal best on higher bodyweight!
87.5 kg x 3 Tie of personal best on higher bodyweight!
87.5 kg x 3 Tie of personal best on higher bodyweight!
87.5 kg x 3 Tie of personal best on higher bodyweight!
87.5 kg x 3 Tie of personal best on higher bodyweight!

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

Biceps - dumbbell hammer curl
18 kg + 18 kg x 9 1 repetition up from pb on this weight! 4kg up from pb on same repetition count!
18 kg + 18 kg x 9 1 repetition up from pb on this weight! 4kg up from pb on same repetition count!
18 kg + 18 kg x 9 1 repetition up from pb on this weight! 4kg up from pb on same repetition count!
18 kg + 18 kg x 9 1 repetition up from pb on this weight! 4kg up from pb on same repetition count!
18 kg + 18 kg x 9 1 repetition up from pb on this weight! 4kg up from pb on same repetition count!
Triceps - push down v-bar
60 kg x 10 Tie of personal best on lower bodyweight!
60 kg x 10 Tie of personal best on lower bodyweight!
60 kg x 10 Tie of personal best on lower bodyweight!
60 kg x 10 Tie of personal best on lower bodyweight!
60 kg x 10 Tie of personal best on lower bodyweight!
_

Statistics
13410 Kg
198 Reps
38 Set
77% average intensity

Venstre skulder er begyndt at drille i bænken, nok til at jeg ikke tog anden omgang bænk. Begge omgange squat blev kørt ud i ét hug, da det gik meget godt i første del.

18/02/2014
Tirsdag

Boris Sheiko Beginners #30
Uge 1
Dag 2

Vægt til træning: 90,50 kg.

Deadlift - classic
85 kg x 4
102.5 kg x 4
102.5 kg x 4
120 kg x 3
120 kg x 3
135 kg x 3
135 kg x 3
135 kg x 3
135 kg x 3
135 kg x 3

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

Deadlift - from box
100 kg x 5 1 repetition up from pb on this weight!
120 kg x 4
120 kg x 4
135 kg x 3
135 kg x 3
135 kg x 3
152.5 kg x 2 7.5kg up from pb on same repetition count!
152.5 kg x 2 7.5kg up from pb on same repetition count!
152.5 kg x 2 7.5kg up from pb on same repetition count!
152.5 kg x 2 7.5kg up from pb on same repetition count!

Legs - bulgarian lunges with barbell
30 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
30 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
30 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
30 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
30 kg x 5 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!

Superset:

Biceps - dumbbell hammer curl
18 kg + 18 kg x 7
18 kg + 18 kg x 7
18 kg + 18 kg x 7
18 kg + 18 kg x 7
18 kg + 18 kg x 7
Triceps - push down v-bar
65 kg x 8 5kg up from pb regardless of repetition!
65 kg x 8 5kg up from pb regardless of repetition!
65 kg x 8 5kg up from pb regardless of repetition!
65 kg x 8 5kg up from pb regardless of repetition!
65 kg x 8 5kg up from pb regardless of repetition!
_

Statistics
14150 Kg
187 Reps
39 Set
76.8% average intensity

Skulderen gør stadig nas i bænken.

21/02/2014
Fredag

Boris Sheiko Beginners #30
Uge 1
Dag 3

Vægt til træning: 90,6 kg.

Squat
70 kg x 5
85 kg x 4
85 kg x 4
100 kg x 3
100 kg x 3
112.5 kg x 3
112.5 kg x 3
112.5 kg x 3
112.5 kg x 3
112.5 kg x 3
100 kg x 4
100 kg x 4
100 kg x 4
100 kg x 4

Squat - good mornings
40 kg x 5
40 kg x 5
40 kg x 5
40 kg x 5
40 kg x 5

Back - lats rowing on bench with barbell
75 kg x 5
75 kg x 5
75 kg x 5
75 kg x 5
75 kg x 5

Superset:

Biceps - dumbbell hammer curl
18 kg + 18 kg x 8
18 kg + 18 kg x 8
18 kg + 18 kg x 8
18 kg + 18 kg x 8
18 kg + 18 kg x 8
Triceps - push down v-bar
65 kg x 9 1 repetition up from pb on this weight!
65 kg x 9 1 repetition up from pb on this weight!
65 kg x 9 1 repetition up from pb on this weight!
65 kg x 9 1 repetition up from pb on this weight!
65 kg x 9 1 repetition up from pb on this weight!
_

Statistics
12157.5 Kg
185 Reps
34 Set
72.5% average intensity

24/02/2014
Mandag

Boris Sheiko Beginners #30
Uge 2
Dag 1

Vægt til træning: 88,6 kg.

Squat
70 kg x 5
70 kg x 5
85 kg x 4
85 kg x 4
100 kg x 3
100 kg x 3
112.5 kg x 2
112.5 kg x 2
125 kg x 1
125 kg x 1
125 kg x 1
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

Occlusion Hacksquat - swaaaaaaaale
40kg x 20
40kg x 20
40kg x 20

Back - bent over barbell rows
70kg x 5
70kg x 5
70kg x 5

Back - face pull
40 kg x 12
40 kg x 12
40 kg x 12

Superset:

Biceps - dumbbell hammer curl
18 kg + 18 kg x 8
18 kg + 18 kg x 8
18 kg + 18 kg x 8
18 kg + 18 kg x 8
18 kg + 18 kg x 8
Triceps - push down v-bar
55 kg x 10
55 kg x 10
55 kg x 10
55 kg x 10
55 kg x 10
_

Statistics
13385 Kg
246 Reps
36 Set
73.6% average intensity

Kiropraktoren ordnede min skulder i dag - han er satme dygtig. Så på onsdag er der igen bænk!

26/02/2014
Onsdag

Boris Sheiko Beginners #30
Uge 2
Dag 2

Vægt til træning: 89,8 kg.

Deadlift - classic
85 kg x 4
100 kg x 4
100 kg x 4
120 kg x 3
120 kg x 3
127.5 kg x 3
127.5 kg x 3
127.5 kg x 3
127.5 kg x 3

Bench press - with stop, wide grip
55 kg x 5
65 kg x 5
77.5 kg x 4
77.5 kg x 4
82.5 kg x 3
82.5 kg x 3
87.5 kg x 2
87.5 kg x 2
82.5 kg x 3
82.5 kg x 3
77.5 kg x 5
77.5 kg x 5
65 kg x 7 1 repetition up from pb on this weight!
55 kg x 9 1 repetition up from pb on this weight!

Flyes with dumbbells (flat bench)
10 kg + 10 kg x 10
10 kg + 10 kg x 10
10 kg + 10 kg x 10
10 kg + 10 kg x 10
10 kg + 10 kg x 10

Deadlift - classic
85 kg x 4
100 kg x 4
120 kg x 3
120 kg x 3
135 kg x 3
135 kg x 3
135 kg x 3
135 kg x 3
135 kg x 3

Superset:

Legs - bulgarian lunges with barbell
32.5 kg x 5
32.5 kg x 5
32.5 kg x 5
32.5 kg x 5
32.5 kg x 5
Triceps - push down v-bar
60 kg x 10
60 kg x 10
60 kg x 10
60 kg x 10
60 kg x 10
Biceps - dumbbell hammer curl
18 kg + 18 kg x 8
18 kg + 18 kg x 8
18 kg + 18 kg x 8
18 kg + 18 kg x 8
18 kg + 18 kg x 8
_

Statistics
17412.5 Kg
284 Reps
52 Set
76.2% average intensity

Bænkede i dag fuldstændig uden smerter - kiropraktoren kan satme sit kram. Det var også monsterlet, selv med lang pause i bunden.