21/06/2013
Fredag

Bench press - with stop, wide grip
70 kg x 3
70 kg x 3
80 kg x 2
85 kg x 1 5 kg up from pb regardless of repetition!


Bench press - with shirt
85 kg x 1
90 kg x 1
95 kg x 1
100 kg x 1

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

Back - lats rowing on bench with barbell
50 kg x 10 15 kg up from pb on same repetition count!
50 kg x 10 15 kg up from pb on same repetition count!
60 kg x 6 Tie of pb!
60 kg x 6 Tie of pb!
60 kg x 6 Tie of pb!
60 kg x 6 Tie of pb!
50 kg x 10 15 kg up from pb on same repetition count!
50 kg x 10 15 kg up from pb on same repetition count!
20 kg x 60

Statistics
6305 Kg
146 Reps
20 Set

I dag prøvede jeg en bænkprestrøje for første gang nogensinde. Det var svært ubehageligt og jeg gør det nok ikke igen lige foreløbig. Jeg fik dog lavet 100 kg med den på så det gik vel okay. Desværre ingen video.

24/06/2013
Mandag

Bench press - with stop, wide grip
50 kg x 5
60 kg x 4
60 kg x 4
70 kg x 3 Tie of pb!
70 kg x 3 Tie of pb!
75 kg x 3 5 kg up from pb on same repetition count!
75 kg x 3 5 kg up from pb on same repetition count!
75 kg x 3 5 kg up from pb on same repetition count!
75 kg x 3 5 kg up from pb on same repetition count!
75 kg x 3 5 kg up from pb on same repetition count!

Squat
70 kg x 5
85 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

Bench press - with stop, wide grip
50 kg x 5
60 kg x 5
70 kg x 4 1 repetition up from pb on this weight!
70 kg x 4 1 repetition up from pb on this weight!
70 kg x 4 1 repetition up from pb on this weight!
70 kg x 4 1 repetition up from pb on this weight!

Flyes with dumbbells (flat 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!
10 kg + 10 kg x 10 Tie of pb!
10 kg + 10 kg x 10 Tie of pb!

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

Statistics
9145 Kg
175 Reps
34 Set

26/06/2013
Onsdag

Deadlift - classic
80 kg x 3
100 kg x 3
100 kg x 3
110 kg x 3
110 kg x 3
120 kg x 3
120 kg x 3
120 kg x 3
120 kg x 3

Bench press - incline, with dumbbells
24 kg + 24 kg x 6
24 kg + 24 kg x 6
24 kg + 24 kg x 6
24 kg + 24 kg x 6

Dips
5 Repetitions
5 Repetitions
5 Repetitions
5 Repetitions
5 Repetitions

Deadlift - from box
90 kg x 4
110 kg x 4
110 kg x 4
120 kg x 4
120 kg x 4
130 kg x 3
130 kg x 3
130 kg x 3
130 kg x 3

Legs - lunges with barbell
20 kg x 10
20 kg x 10
20 kg x 10
20 kg x 10
20 kg x 10

Abs - crunch in decline bench
10 Repetitions
10 Repetitions
10 Repetitions

Statistics
8852 Kg
188 Reps
35 Set

Jeg er nødt til at være ærlig. En kombination af influenza og ferie gør mig doven. Jeg skal på ferie næste uge i syv dage, det går ned. Frygt dog ikke, jeg går igen beast mode så snart ferien er af vejen! Jeg kommer hjem den 11. juli, svag og afkræftet.
Det kan tænkes at jeg loller lidt rundt, hvis hotellet har træningsfaciliteter, men jeg kender mig selv ret godt - og jeg gider som regel ikke at træne hvis jeg ikke kan spise orn'ligt.

Beast mode
Returning the 13th og July!

01/07/2013
Mandag

Bench press - with stop, wide grip
40 kg x 10
40 kg x 10
60 kg x 5
60 kg x 5
70 kg x 3
70 kg x 3
70 kg x 3
70 kg x 3
70 kg x 3

Back - lats rowing on bench with barbell*
50 kg x 8
50 kg x 8
50 kg x 8
50 kg x 8
50 kg x 8
50 kg x 8
50 kg x 8
50 kg x 8
50 kg x 8
50 kg x 8

Back - barbell shrugs
80 kg x 6
80 kg x 6
80 kg x 6
80 kg x 6
80 kg x 6

Back - bent over barbell rows
40 kg x 15 (Super set 1)
40 kg x 15 (Super set 2)
40 kg x 15 (Super set 3)

Shoulders - standing front press
40 kg x 8 (Super set 1)
40 kg x 8 (Super set 2)
40 kg x 8 (Super set 3)

Pull-ups
6 Repetitions
6 Repetitions
6 Repetitions
6 Repetitions

Statistics
11610 Kg
248 Reps
34 Set

*Back - lats rowing on bench with barbell: Cambered barbell.

Back - lats rowing on bench with barbell

12/07/2013
Fredag

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
100 kg x 5
100 kg x 5
100 kg x 5
100 kg x 5
100 kg x 5

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

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

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

Back - dumbbell shrugs
24 kg + 24 kg x 10
24 kg + 24 kg x 10
24 kg + 24 kg x 10

Statistics
10585 Kg
205 Reps
37 Set

På trods af ferie har jeg ikke mistet så meget styrke som jeg frygtede, men squatten var dog ret hård desværre.

15/07/2013
Mandag

Deadlift - classic
80 kg x 3
90 kg x 3
90 kg x 3
110 kg x 3
100 kg x 3
120 kg x 3
120 kg x 3
120 kg x 3
120 kg x 3

Bench press - incline, with dumbbells
22 kg + 22 kg x 6
22 kg + 22 kg x 6
22 kg + 22 kg x 6
22 kg + 22 kg x 6

Dips
5 Repetitions
5 Repetitions
5 Repetitions
5 Repetitions
5 Repetitions

Deadlift - classic on box
90 kg x 4
105 kg x 4
120 kg x 4
120 kg x 4
135 kg x 3
135 kg x 3
135 kg x 3
135 kg x 3

Legs - lunges with barbell
30 kg x 5 10 kg up from pb regardless of repetition!
30 kg x 5 10 kg up from pb regardless of repetition!
30 kg x 5 10 kg up from pb regardless of repetition!
30 kg x 5 10 kg up from pb regardless of repetition!
30 kg x 5 10 kg up from pb regardless of repetition!

Abs - crunch
10 Repetitions
10 Repetitions
10 Repetitions

Back - dumbbell shrugs
24 kg + 24 kg x 10 Tie of pb!
24 kg + 24 kg x 10 Tie of pb!
24 kg + 24 kg x 10 Tie of pb!

Statistics
9486 Kg
189 Reps
37 Set

5x5 i squatten er så fandens lækkert. Hahahaha. Jeg elsker mine mandage, for der laver jeg triples. Alt over triples er mentalt drændende.

-> Har du egentlig en video af dit 140 squat? - Blev helt nysgerrig da du sagde at det var sværere end dét mit så ud til at være.

Jeg synes altid det føles meget "sværere" eller hårdere end det ser ud til, når man for eksempel ser en video bagefter. På videoen ser det nemlig pisse nemt ud.

andreas7074 skrev:5x5 i squatten er så fandens lækkert. Hahahaha. Jeg elsker mine mandage, for der laver jeg triples. Alt over triples er mentalt drændende.

-> Har du egentlig en video af dit 140 squat? - Blev helt nysgerrig da du sagde at det var sværere end dét mit så ud til at være.

Jeg synes altid det føles meget "sværere" eller hårdere end det ser ud til, når man for eksempel ser en video bagefter. På videoen ser det nemlig pisse nemt ud.

5'ere er high rep bodybuilding, og mega nederen .

http://www.aak.powerliftingdb.com/?f=AA ... flv&s=alfa
Jeg squatter ikke på samme måde som i videoen længere, da jeg fik en skade af min enorme knævandring.

17/07/2013
Onsdag

Bench press - with stop, wide grip
50 kg x 5
60 kg x 5
70 kg x 4 Tie of pb!
75 kg x 3 Tie of pb!
75 kg x 3 Tie of pb!
80 kg x 2
80 kg x 2
75 kg x 3 Tie of pb!
75 kg x 3 Tie of pb!
70 kg x 4 Tie of pb!
60 kg x 6
50 kg x 8 3 repetitions up from pb on this weight!

Flyes with dumbbells (flat 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!
10 kg + 10 kg x 10 Tie of pb!
10 kg + 10 kg x 10 Tie of pb!

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

Squat - good mornings
20 kg x 5 Tie of pb!
20 kg x 5 Tie of pb!
20 kg x 5 Tie of pb!
20 kg x 5 Tie of pb!
20 kg x 5 Tie of pb!

Back - dumbbell shrugs
24 kg + 24 kg x 10
24 kg + 24 kg x 10
24 kg + 24 kg x 10

Statistics
9235 Kg
187 Reps
35 Set

Adin skrev:

andreas7074 skrev:5x5 i squatten er så fandens lækkert. Hahahaha. Jeg elsker mine mandage, for der laver jeg triples. Alt over triples er mentalt drændende.

-> Har du egentlig en video af dit 140 squat? - Blev helt nysgerrig da du sagde at det var sværere end dét mit så ud til at være.

Jeg synes altid det føles meget "sværere" eller hårdere end det ser ud til, når man for eksempel ser en video bagefter. På videoen ser det nemlig pisse nemt ud.

5'ere er high rep bodybuilding, og mega nederen .

http://www.aak.powerliftingdb.com/?f=AA ... flv&s=alfa
Jeg squatter ikke på samme måde som i videoen længere, da jeg fik en skade af min enorme knævandring.

Ja 5 reps er bb. Dog synes jeg dit squat så nemt ud. Jeg synes faktisk ikke din knævandring var sådan vildt stor.

Mit squat minder faktisk mest af alt om en mellemting mellem high- og low-bar

andreas7074 skrev:

Adin skrev:

andreas7074 skrev:5x5 i squatten er så fandens lækkert. Hahahaha. Jeg elsker mine mandage, for der laver jeg triples. Alt over triples er mentalt drændende.

-> Har du egentlig en video af dit 140 squat? - Blev helt nysgerrig da du sagde at det var sværere end dét mit så ud til at være.

Jeg synes altid det føles meget "sværere" eller hårdere end det ser ud til, når man for eksempel ser en video bagefter. På videoen ser det nemlig pisse nemt ud.

5'ere er high rep bodybuilding, og mega nederen .

http://www.aak.powerliftingdb.com/?f=AA ... flv&s=alfa
Jeg squatter ikke på samme måde som i videoen længere, da jeg fik en skade af min enorme knævandring.

Ja 5 reps er bb. Dog synes jeg dit squat så nemt ud. Jeg synes faktisk ikke din knævandring var sådan vildt stor.

Mit squat minder faktisk mest af alt om en mellemting mellem high- og low-bar

Det kan være svært at se på den video, men hvis man sammenligner en trænings video fra før AASK og nu, er der tydelig forskel på bredden. Videon af mit nuværende squat er forfra så man kan ikke se knævandring, men den er markant mindre. (Er lidt slap p.t. da jeg lige er hjemvendt fra ferie .)

Du har god teknik Og jeg kan godt se forskellen på squatformen; Du presser knæene mere udad og har desuden bredere stance. Det ser mere naturligt ud for dig. God dybde også

20/07/2013
Lørdag

Squat
70 kg x 5
85 kg x 4
100 kg x 3
100 kg x 3
110 kg x 2 60kg up from pb on same repetition count!
110 kg x 2 60kg up from pb on same repetition count!
110 kg x 2 60kg up from pb on same repetition count!
110 kg x 2 60kg up from pb on same repetition count!
110 kg x 2 60kg up from pb on same repetition count!

Bench press - with stop, wide grip
50 kg x 5
60 kg x 4
70 kg x 3
70 kg x 3
80 kg x 3 5kg up from pb on same repetition count!
80 kg x 3 5kg up from pb on same repetition count!
80 kg x 3 5kg up from pb on same repetition count!
80 kg x 3 5kg up from pb on same repetition count!
80 kg x 3 5kg up from pb on same repetition count!

Flyes with dumbbells (flat 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!
10 kg + 10 kg x 10 Tie of pb!
10 kg + 10 kg x 10 Tie of pb!

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

Squat - frontsquat
65 kg x 3
65 kg x 3
75 kg x 3
75 kg x 3
85 kg x 2
85 kg x 2
85 kg x 2
85 kg x 2

Squat - good mornings
20 kg x 5 Tie of pb!
20 kg x 5 Tie of pb!
20 kg x 5 Tie of pb!
20 kg x 5 Tie of pb!
20 kg x 5 Tie of pb!

Back - dumbbell shrugs
24 kg + 24 kg x 10
24 kg + 24 kg x 10
24 kg + 24 kg x 10

Statistics
8960 Kg
230 Reps
44 Set

Squat


Rigtig god træning i dag, jeg var stærk. Teknik er på vej tilbage i squatten, hvilket tilfredsstiller mig. Ja det gør så.
(Kvaliteten er virkelig dårlig i videoen, jeg ved ikke hvad der gik galt dér .)

21/07/2013
Søndag

Deadlift - classic
80 kg x 3
100 kg x 3
110 kg x 3
110 kg x 3
120 kg x 2
120 kg x 2
120 kg x 2
120 kg x 2

Bench press - feet on the bench
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

Flyes with dumbbells (flat 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!
10 kg + 10 kg x 10 Tie of pb!
10 kg + 10 kg x 10 Tie of pb!

Deadlift - from box
90 kg x 4
105 kg x 4
120 kg x 4 Tie of pb!
120 kg x 4 Tie of pb!
130 kg x 4 1 repetition up from pb on this weight! 10kg up from pb on same repetition count!
130 kg x 4 1 repetition up from pb on this weight! 10kg up from pb on same repetition count!
130 kg x 4 1 repetition up from pb on this weight! 10kg up from pb on same repetition count!
130 kg x 4 1 repetition up from pb on this weight! 10kg up from pb on same repetition count!

Legs - lunges with barbell
35 kg x 5
35 kg x 5
35 kg x 5
35 kg x 5
35 kg x 5

Back - dumbbell shrugs
24 kg + 24 kg x 10
24 kg + 24 kg x 10
24 kg + 24 kg x 10

Statistics
11875 Kg
199 Reps
36 Set

Trænede alene i dag, men jeg var stadig stærk. Uden tvivl det letteste pas i sheikoprogrammet; behøvede ikke engang at spænde op i bænkpres (derfor tog jeg bare fødderne op på bænken), og jeg trak til og med mine topsæt i rackpulls med dobbelt overhånd. Come at me bro.

22/07/2013
Mandag

Squat
70 kg x 5
85 kg x 4
100 kg x 3
100 kg x 3
110 kg x 2 Tie of pb!
110 kg x 2 Tie of pb!
110 kg x 2 Tie of pb!
110 kg x 2 Tie of pb!
110 kg x 2 Tie of pb!

Bench press - with stop, wide grip
50 kg x 5
60 kg x 4
70 kg x 3
70 kg x 3
80 kg x 2
80 kg x 2
75 kg x 3
65 kg x 5 5kg up from pb on same repetition count!
55 kg x 7

Flyes with dumbbells (flat 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!
10 kg + 10 kg x 10 Tie of pb!
10 kg + 10 kg x 10 Tie of pb!

Squat
70 kg x 5
85 kg x 5
85 kg x 5
100 kg x 4 15kg up from pb on same repetition count!
100 kg x 4 15kg up from pb on same repetition count!
100 kg x 4 15kg up from pb on same repetition count!
100 kg x 4 15kg up from pb on same repetition count!

Squat - good mornings
20 kg x 5 Tie of pb!
20 kg x 5 Tie of pb!
20 kg x 5 Tie of pb!
20 kg x 5 Tie of pb!
20 kg x 5 Tie of pb!

Back - dumbbell shrugs
24 kg + 24 kg x 10
24 kg + 24 kg x 10
24 kg + 24 kg x 10

Statistics
10295 Kg
195 Reps
38 Set

Squat


Squat


Squat


Episk træning med Power Agle i dag!

23/07/2013
Tirsdag

Squat
80 kg x 5
90 kg x 4
105 kg x 3
105 kg x 3
120 kg x 2 10kg up from pb on same repetition count!
120 kg x 2 10kg up from pb on same repetition count!
120 kg x 2 10kg up from pb on same repetition count!
120 kg x 2 10kg up from pb on same repetition count!

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

Flyes with dumbbells (flat 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!
10 kg + 10 kg x 10 Tie of pb!
10 kg + 10 kg x 10 Tie of pb!

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

Squat
70 kg x 3
85 kg x 3
100 kg x 3
110 kg x 3 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!
110 kg x 3 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!
110 kg x 3 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!
110 kg x 3 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!

Squat - good mornings
20 kg x 5 Tie of pb!
20 kg x 5 Tie of pb!
20 kg x 5 Tie of pb!
20 kg x 5 Tie of pb!
20 kg x 5 Tie of pb!

Back - barbell shrugs
60 kg x 10
60 kg x 10
60 kg x 10

Statistics
10085 Kg
232 Reps
43 Set

Nu har jeg trænet sheiko fire dage i streg, og synes med god samvittighed at jeg kan sige, at jeg er træt nu. I morgen har jeg hviledag og det' bar' nice.

Adin skrev:Back - barbell shrugs
60 kg x 10
60 kg x 10
60 kg x 10

Altid traps!

Mesud skrev:

Adin skrev:Back - barbell shrugs
60 kg x 10
60 kg x 10
60 kg x 10

Altid traps!

Som vi alle i AAK ved så er Peter lidt skabs-BB'er

...

26/07/2013
Fredag

Deadlift - classic on box
80 kg x 3
100 kg x 3
100 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
50 kg x 5
60 kg x 4
70 kg x 3
70 kg x 3
80 kg x 2
80 kg x 2
80 kg x 2
85 kg x 2 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!
85 kg x 2 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!
80 kg x 3
80 kg x 3

Flyes with dumbbells (flat 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!
10 kg + 10 kg x 10 Tie of pb!
10 kg + 10 kg x 10 Tie of pb!

Deadlift - from box
100 kg x 4
110 kg x 4
110 kg x 4
130 kg x 3
130 kg x 3
145 kg x 2 15kg up from pb regardless of repetition!
145 kg x 2 15kg up from pb regardless of repetition!
145 kg x 2 15kg up from pb regardless of repetition!
145 kg x 2 15kg up from pb regardless of repetition!

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

Back - barbell shrugs
62.5 kg x 10 2.5kg up from pb on same repetition count!
62.5 kg x 10 2.5kg up from pb on same repetition count!
62.5 kg x 10 2.5kg up from pb on same repetition count!

Statistics
11405 Kg
183 Reps
40 Set

27/07/2013
Lørdag

Squat
70 kg x 5
85 kg x 4
100 kg x 3
100 kg x 3
110 kg x 3 Tie of pb!
110 kg x 3 Tie of pb!
110 kg x 3 Tie of pb!
110 kg x 3 Tie of pb!
110 kg x 3 Tie of pb!
110 kg x 3 Tie of pb!

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

Flyes with dumbbells (flat 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!
10 kg + 10 kg x 10 Tie of pb!
10 kg + 10 kg x 10 Tie of pb!

Shoulders - standing front press
40 kg x 4
40 kg x 4
40 kg x 4
40 kg x 4
40 kg x 4
40 kg x 4

Back - barbell shrugs
65 kg x 10 2.5kg up from pb on same repetition count!
65 kg x 10 2.5kg up from pb on same repetition count!
65 kg x 10 2.5kg up from pb on same repetition count!

Statistics
9770 Kg
173 Reps
35 Set

AAK's tyndeste bænker

Bnaz skrev:AAK's tyndeste bænker

Alle er bare misundelige.

29/07/2013
Mandag

Squat
70 kg x 5
85 kg x 4
100 kg x 3
100 kg x 3
110 kg x 3 Tie of pb!
110 kg x 3 Tie of pb!
110 kg x 3 Tie of pb!
110 kg x 3 Tie of pb!
110 kg x 3 Tie of pb!

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

Flyes with dumbbells (flat 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!
10 kg + 10 kg x 10 Tie of pb!
10 kg + 10 kg x 10 Tie of pb!

Dips
10 kg x 5
10 kg x 5
10 kg x 5
10 kg x 5
10 kg x 5

Squat - frontsquat
60 kg x 4
60 kg x 4
75 kg x 4 1 repetition up from pb on this weight!
75 kg x 4 1 repetition up from pb on this weight!
85 kg x 3 1 repetition up from pb on this weight! 10kg up from pb on same repetition count!
85 kg x 3 1 repetition up from pb on this weight! 10kg up from pb on same repetition count!
85 kg x 3 1 repetition up from pb on this weight! 10kg up from pb on same repetition count!

Squat - good mornings
20 kg x 5 Tie of pb!
20 kg x 5 Tie of pb!
20 kg x 5 Tie of pb!
20 kg x 5 Tie of pb!
20 kg x 5 Tie of pb!

Back - barbell shrugs
67.5 kg x 10 2.5kg up from pb on same repetition count!
67.5 kg x 10 2.5kg up from pb on same repetition count!
67.5 kg x 10 2.5kg up from pb on same repetition count!

Statistics
10660 Kg
215 Reps
41 Set

31/07/2013
Onsdag

Bench press - with stop, wide grip
50 kg x 5
60 kg x 4
70 kg x 3
70 kg x 3
80 kg x 3
80 kg x 3
85 kg x 2 Tie of pb!
85 kg x 2 Tie of pb!
85 kg x 2 Tie of pb!

Deadlift - classic
80 kg x 3
100 kg x 3
110 kg x 3
110 kg x 3
130 kg x 3 10kg up from pb on same repetition count!
130 kg x 3 10kg up from pb on same repetition count!
135 kg x 2 15kg up from pb on same repetition count!
135 kg x 2 15kg up from pb on same repetition count!
135 kg x 2 15kg up from pb on same repetition count!
130 kg x 2 10kg up from pb on same repetition count!
130 kg x 2 10kg up from pb on same repetition count!
130 kg x 2 10kg up from pb on same repetition count!

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

Flyes with dumbbells (flat 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!
10 kg + 10 kg x 10 Tie of pb!
10 kg + 10 kg x 10 Tie of pb!

Back - barbell shrugs
70 kg x 10 2.5kg up from pb on same repetition count!
70 kg x 10 2.5kg up from pb on same repetition count!
70 kg x 10 2.5kg up from pb on same repetition count!

Statistics
10870 Kg
172 Reps
36 Set

01/08/2013
Torsdag

Squat
70 kg x 5
85 kg x 4
100 kg x 3
100 kg x 3
110 kg x 3 Tie of pb!
110 kg x 3 Tie of pb!
110 kg x 3 Tie of pb!
110 kg x 3 Tie of pb!
110 kg x 3 Tie of pb!
110 kg x 3 Tie of pb!

Bench press - with stop, wide grip
50 kg x 6
60 kg x 5
70 kg x 4
70 kg x 4
80 kg x 3
80 kg x 3
85 kg x 2 Tie of pb!
85 kg x 2 Tie of pb!
80 kg x 3
80 kg x 3
70 kg x 4
70 kg x 4
60 kg x 6
50 kg x 8 Tie of pb!

Neck - seated trapez rows with stop
80 kg x 12
80 kg x 12
80 kg x 12

Statistics
9930 Kg
126 Reps
27 Set

Hvordan går squatten? - Øger du belastningen sådan "semi-lineær" eller hvordan?

andreas7074 skrev:Hvordan går squatten? - Øger du belastningen sådan "semi-lineær" eller hvordan?

Jeg gør, hvad Sheiko siger jeg skal .

Jeg var meget træt i dag, så teknikken krøllede fuldstændig sammen. Næsten alle reps i topsæt blev trukket op med ryggen .

02/08/2013
Fredag

Neck - seated trapez rows with stop
80 kg x 10
80 kg x 10
80 kg x 10
80 kg x 10
80 kg x 10
80 kg x 10
80 kg x 10
80 kg x 10

Back - barbell shrugs
70 kg x 10 Tie of pb!
70 kg x 10 Tie of pb!
70 kg x 10 Tie of pb!
70 kg x 10 Tie of pb!
70 kg x 10 Tie of pb!
70 kg x 10 Tie of pb!
70 kg x 10 Tie of pb!
70 kg x 10 Tie of pb!

Farmer walk - trap bar
100 kg - 10 meter

Shoulders - 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!
10 kg + 10 kg x 8 Tie of pb!
10 kg + 10 kg x 8 Tie of pb!

Statistics
12900 Kg
200 Reps
22 Set