Kromann skrev:CROSSFIT! Du er så fucking crossfit!

AndreasR skrev:

Kromann skrev:CROSSFIT! Du er så fucking crossfit!

Haterz gonna hate.

18/08/2013
Søndag

Squat
80 kg x 5
95 kg x 5
95 kg x 5
95 kg x 5
95 kg x 5
95 kg x 5

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

Squat - speed, 90 sek.
80 kg x 4 7.5kg up from pb on same repetition count! 7.5kg up from pb regardless of repetition!
80 kg x 4 7.5kg up from pb on same repetition count! 7.5kg up from pb regardless of repetition!
80 kg x 4 7.5kg up from pb on same repetition count! 7.5kg up from pb regardless of repetition!
80 kg x 4 7.5kg up from pb on same repetition count! 7.5kg up from pb regardless of repetition!

Superset, 90 sek.:

Legs - box jump
5 Repetitions
5 Repetitions
5 Repetitions
Back - seated face pull
15 kg x 8
15 kg x 8
15 kg x 8
Abs - cable crunch
50 kg x 8 10kg up from pb regardless of repetition!
50 kg x 8 10kg up from pb regardless of repetition!
50 kg x 8 10kg up from pb regardless of repetition!
_

Back - barbell shrugs
100 kg x 8 20kg up from pb regardless of repetition!
100 kg x 8 20kg up from pb regardless of repetition!
100 kg x 8 20kg up from pb regardless of repetition!
100 kg x 8 20kg up from pb regardless of repetition!
100 kg x 8 20kg up from pb regardless of repetition!

Statistics
12265 Kg
184 Reps
31 Set

Facts
Aarhus Athlet Klub
67.9% average intensity
66.66kg average pr.lift over 60% over 1RM
100kg x 8 Back - Barbell shrugs heaviest set

19/08/2013
Mandag

Squat - frontsquat
80 kg x 5 7.5kg up from pb on same repetition count!
95 kg x 4 7.5kg up from pb on same repetition count! 7.5kg up from pb regardless of repetition!

Squat
100 kg x 3
110 kg x 3 Tie of pb!
110 kg x 3 Tie of pb!
120 kg x 3 10kg up from pb on same repetition count!
120 kg x 3 10kg up from pb on same repetition count!
120 kg x 3 10kg up from pb on same repetition count!
120 kg x 3 10kg up from pb on same repetition count!

Bench press - with stop, wide grip
60 kg x 5
70 kg x 4
70 kg x 3
70 kg x 3
90 kg x 2 5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
90 kg x 2 5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
90 kg x 2 5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
90 kg x 2 5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
90 kg x 2 5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
90 kg x 2 5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!

Superset, 0 sek.:

Shouldershocker:
Shoulders - front raise
8 kg + 8 kg x 8
8 kg + 8 kg x 8
8 kg + 8 kg x 8
Shoulders - lateral raise
8 kg + 8 kg x 8
8 kg + 8 kg x 8
8 kg + 8 kg x 8
Shoulders - seated dumbbell press
8 kg + 8 kg x 4 (failure)
8 kg + 8 kg x 4 (failure)
8 kg + 8 kg x 4 (failure)
Back - lat pulldowns front
70 kg x 8
70 kg x 8
70 kg x 8
_

Back - barbell shrugs
100 kg x 8 Tie of pb!
100 kg x 8 Tie of pb!
100 kg x 8 Tie of pb!
60 kg x 16 6 repetitions up from pb on this weight!

Statistics
11260 Kg
181 Reps
35 Set

Facts
Aarhus Athlet Klub
79.3% average intensity
62.21kg average pr.lift over 60% over 1RM
120kg x 3 Squat heaviest set

Meget tung dag i dag, men det er også fire dage siden sidste hviledag - så det bliver der i morgen! Yeah buddy.
(Ifølge mit program skulle det her kun være "medium week". Fuck.)

21/08/2013
Onsdag

Deadlift - classic
100 kg x 4
110 kg x 3
110 kg x 3
130 kg x 2
130 kg x 2
150 kg x 2 10kg up from pb on same repetition count!

Deadlift - speed pulls, 90 sek.
120 kg x 3 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
120 kg x 3 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
120 kg x 3 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
120 kg x 3 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
120 kg x 3 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
120 kg x 3 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
120 kg x 3 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
120 kg x 3 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!

Superset, 90 sek.:
Deadlift - stifflegged
82.5 kg x 8 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
82.5 kg x 8 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
82.5 kg x 8 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
Back - bent over barbell rows
52.5 kg x 8 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
52.5 kg x 8 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
52.5 kg x 8 2.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
Squat - good mornings
20 kg x 8 Tie of pb!
20 kg x 8 Tie of pb!
20 kg x 8 Tie of pb!
_

Kropssav
5 Repetitions
10 Repetitions
6 Repetitions

Back - Yates' rows
60 kg x 10
60 kg x 10
60 kg x 10
60 kg x 10
60 kg x 10

Statistics
11480 Kg
183 Reps
31 Set

Facts
Aarhus Athlet Klub
73.4% average intensity
62.73kg average pr.lift over 60% over 1RM
150kg x 2 Deadlift - Classic heaviest set

Fucking speedpulls med 120. Du tager mig i hvert fald i DL'en, bro.

Du glemte at fortælle om dine bukser.

The ConTRAPtion, i like the wordplay!

@ 'Dreas: Giv mig squatten så får du dødløften, jeg er jo squatteren fra helvede for helvede .

@Kromann: Til alle på bb.dk: Jeg skulle lige vise Hr. Kromann, hvordan man bøjer ben, og i dét øjeblik ødelagde jeg endnu et par shorts. Fuck.

@Tranex: Min skærm er beskidt nu... .

Adin skrev:@ 'Dreas: Giv mig squatten så får du dødløften, jeg er jo squatteren fra helvede for helvede .

Næh! - Jeg er squatteren fra..Borgen. Jeg skal slå Dayw i det til TSK!

andreas7074 skrev:

Adin skrev:@ 'Dreas: Giv mig squatten så får du dødløften, jeg er jo squatteren fra helvede for helvede .

Næh! - Jeg er squatteren fra..Borgen. Jeg skal slå Dayw i det til TSK!

Fuck.

22/08/2013
Torsdag

Bench press - slow down, wide grip
52.5 kg x 6
62.5 kg x 6 5kg up from pb regardless of repetition!
62.5 kg x 6 5kg up from pb regardless of repetition!
62.5 kg x 6 5kg up from pb regardless of repetition!
62.5 kg x 6 5kg up from pb regardless of repetition!
62.5 kg x 6 5kg up from pb regardless of repetition!
62.5 kg x 6 5kg up from pb regardless of repetition!
62.5 kg x 8 5kg up from pb regardless of repetition!

Squat
80 kg x 10 Tie of pb!
80 kg x 10 Tie of pb!
80 kg x 10 Tie of pb!

Superset, 120 sek.:

Bench press - without stop, close grip
60 kg x 10 6 repetitions up from pb on this weight!
60 kg x 10 6 repetitions up from pb on this weight!
60 kg x 10 6 repetitions up from pb on this weight!
Forearms - reverse curl
22.5 kg x 10 2kg up from pb on same repetition count!
22.5 kg x 10 2kg up from pb on same repetition count!
22.5 kg x 10 2kg up from pb on same repetition count!
Legs - lunges with barbell
52.5 kg x 10 32.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
52.5 kg x 10 32.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
52.5 kg x 10 32.5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
Back - bent over barbell rows
55 kg x 10 5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
55 kg x 10 5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
55 kg x 10 5kg up from pb on same repetition count! 2.5kg up from pb regardless of repetition!
_

Back - bent over barbell rows, reverse grip
65 kg x 10 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
65 kg x 10 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
65 kg x 10 5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!

Statistics
13115 Kg
230 Reps
26 Set

Facts
Aarhus Athlet Klub
57.02kg average pr.lift over 60% over 1RM
80kg x 10 Squat heaviest set

Bench press - slow down, wide grip


Squat

24/08/2013
Lørdag

Squat
72.5 kg x 5
87.5 kg x 5
102.5 kg x 5 2.5kg up from pb on same repetition count!
102.5 kg x 5 2.5kg up from pb on same repetition count!
102.5 kg x 5 2.5kg up from pb on same repetition count!
102.5 kg x 5 2.5kg up from pb on same repetition count!

Bench press - decline
65 kg x 5
75 kg x 5
85 kg x 4 5kg up from pb regardless of repetition!
85 kg x 4 5kg up from pb regardless of repetition!
85 kg x 4 5kg up from pb regardless of repetition!
85 kg x 4 5kg up from pb regardless of repetition!

Squat - speed, 90 sek.
90 kg x 4 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
90 kg x 4 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
90 kg x 4 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
90 kg x 4 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!

Superset, 60 sek.:

Legs - box jump
5 Repetitions
5 Repetitions
5 Repetitions
Back - seated face pull
15 kg x 8
15 kg x 8
15 kg x 8
Kropssav
6 Repetitions
6 Repetitions
6 Repetitions
_

Back - barbell shrugs
80 kg x 15 5 repetitions up from pb on this weight!
80 kg x 15 5 repetitions up from pb on this weight!
80 kg x 15 5 repetitions up from pb on this weight!
80 kg x 15 5 repetitions up from pb on this weight!
80 kg x 15 5 repetitions up from pb on this weight!

Statistics
12710 Kg
204 Reps
30 Set

Facts
Aarhus Athlet Klub
71.1% average intensity
62.3kg average pr.lift over 60% over 1RM
103kg x 5 Squat heaviest set

God squat i dag - video følger nok engang i morgen.

Var trikoten til rens?

sTALKER skrev:Var trikoten til rens?

Yeah buddy .

26/08/2013
Mandag

Squat - frontsquat
72.5 kg x 5
87.5 kg x 4

Squat
102.5 kg x 3
102.5 kg x 3
115 kg x 2
115 kg x 2
130 kg x 2 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
130 kg x 1 10kg up from pb regardless of repetition!

Statistics
2177.5 Kg
22 Reps
8 Set

Facts
Aarhus Athlet Klub
80.5% average intensity
98.98kg average pr.lift over 60% over 1RM
130kg x 2 Squat heaviest set

Squatten stod på 4 x 2 @ 130 kg. Det første sæt var et par meget tungere grindere, og kunne godt mærke med mig selv det ikke var realistisk. Forsøgte dog andet sæt alligevel; første rep blev en endnu tungere grinder, og på næste rep sad jeg fast i bunden uden spotter. Jeg smed stangen over hovedet, ryttede op og tog hjem. Jeg træner igen i dag ved seks-tiden for at lave tung bænk.
Havde virkelig ikke forventet at faile da jeg tog til træning - jeg er ved at være træt af at være en slap cunt.

26/08/2013
Mandag

Bench press - with stop, wide grip
60 kg x 5
80 kg x 3
80 kg x 3
90 kg x 2 Tie of pb!
90 kg x 2 Tie of pb!
90 kg x 2 Tie of pb!
90 kg x 2 Tie of pb!
90 kg x 2 Tie of pb!
90 kg x 2 Tie of pb!

Superset:

Shoulders - front raise
6 kg + 6 kg x 10
6 kg + 6 kg x 10
6 kg + 6 kg x 10
Shoulders - lateral raise
6 kg + 6 kg x 10
6 kg + 6 kg x 10
6 kg + 6 kg x 10
Shoulders - seated dumbbell press
6 kg + 6 kg x 10
6 kg + 6 kg x 10
6 kg + 6 kg x 10
Back - lat pulldowns front
70 kg x 8
70 kg x 8
70 kg x 8
_

Back - trap bar shrugs
70 kg x 12 2 repetitions up from pb on this weight!
70 kg x 12 2 repetitions up from pb on this weight!
70 kg x 12 2 repetitions up from pb on this weight!

Statistics
7140 Kg
173 Reps
24 Set

Facts
Aarhus Athlet Klub
80.9% average intensity
41.27kg average pr.lift over 60% over 1RM
90kg x 2 Bench press - With stop, wide grip heaviest set

"Lett" bænk.

28/08/2013
Onsdag

Deadlift - classic
100 kg x 5 1 repetition up from pb on this weight!
120 kg x 4
120 kg x 4
137.5 kg x 3 7.5kg up from pb on same repetition count!
137.5 kg x 3 7.5kg up from pb on same repetition count!
160 kg x 2 10kg up from pb on same repetition count!

Deadlift - speed pulls
130 kg x 3 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
130 kg x 3 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
130 kg x 3 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
130 kg x 3 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
130 kg x 3 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!
130 kg x 3 10kg up from pb on same repetition count! 10kg up from pb regardless of repetition!

Circuit:

Deadlift - stifflegged, 90 sek.
100 kg x 6 17.5kg up from pb regardless of repetition!
100 kg x 6 17.5kg up from pb regardless of repetition!
100 kg x 6 17.5kg up from pb regardless of repetition!
Back - bent over barbell rows, 90 sek.
60 kg x 8 7.5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
60 kg x 8 7.5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
60 kg x 8 7.5kg up from pb on same repetition count! 5kg up from pb regardless of repetition!
Back - lat pulldowns front, 2 min.
70 kg x 8
70 kg x 8
70 kg x 8
_

Statistics
9865 Kg
105 Reps
21 Set

Facts
Aarhus Athlet Klub
77.5% average intensity
93.95kg average pr.lift over 60% over 1RM
160kg x 2 Deadlift - Classic heaviest set

Massiv PR i dødløft; en 2'er på 100%. What up?
Der er desværre ikke vildt meget speed over speedpulls mere, men det kan nok have noget at gøre med det übertunge maxløft.

Adin skrev:Deadlift - classic
100 kg x 5 1 repetition up from pb on this weight!
120 kg x 4
120 kg x 4
137.5 kg x 3 7.5kg up from pb on same repetition count!
137.5 kg x 3 7.5kg up from pb on same repetition count!
160 kg x 2 10kg up from pb on same repetition count!

AndreasR skrev:

Adin skrev:Deadlift - classic
100 kg x 5 1 repetition up from pb on this weight!
120 kg x 4
120 kg x 4
137.5 kg x 3 7.5kg up from pb on same repetition count!
137.5 kg x 3 7.5kg up from pb on same repetition count!
160 kg x 2 10kg up from pb on same repetition count!

Strong Peter is strong!

31/08/2013
Lørdag

Bench press - slow down, wide grip
60 kg x 6
70 kg x 6 7.5kg up from pb on same repetition count! 7.5kg up from pb regardless of repetition!
70 kg x 6 7.5kg up from pb on same repetition count! 7.5kg up from pb regardless of repetition!
70 kg x 6 7.5kg up from pb on same repetition count! 7.5kg up from pb regardless of repetition!
70 kg x 6 7.5kg up from pb on same repetition count! 7.5kg up from pb regardless of repetition!
70 kg x 8 7.5kg up from pb on same repetition count! 7.5kg up from pb regardless of repetition!

Squat
90 kg x 10 6 repetitions up from pb on this weight! 10kg up from pb on same repetition count!
90 kg x 10 6 repetitions up from pb on this weight! 10kg up from pb on same repetition count!
90 kg x 10 6 repetitions up from pb on this weight! 10kg up from pb on same repetition count!

Superset, 90 sek.:

Bench press - without stop, close grip
70 kg x 8 2.5kg up from pb regardless of repetition!
70 kg x 8 2.5kg up from pb regardless of repetition!
70 kg x 8 2.5kg up from pb regardless of repetition!
Forearms - reverse curl
25 kg x 8
25 kg x 8
25 kg x 8
Legs - lunges with chains
13 kg x 10
13 kg x 10
13 kg x 10
Back - lats rowing on bench with barbell
60 kg x 8 2 repetitions up from pb on this weight! 10kg up from pb on same repetition count!
60 kg x 8 2 repetitions up from pb on this weight! 10kg up from pb on same repetition count!
60 kg x 8 2 repetitions up from pb on this weight! 10kg up from pb on same repetition count!
_

Back - barbell shrugs
70 kg x 15 3 repetitions up from pb on this weight!
70 kg x 15 3 repetitions up from pb on this weight!
70 kg x 15 3 repetitions up from pb on this weight!

Statistics
12560 Kg
215 Reps
24 Set

Facts
Aarhus Athlet Klub
64.3% average intensity
58.42kg average pr.lift over 60% over 1RM
90kg x 10 Squat heaviest set

Ved ikke hvad der gik galt, men jeg havde ingen teknik i squatten i dag - man skulle tro jeg var squatteren fra Sverige.

02/09/2013
Mandag

Squat
80 kg x 5
100 kg x 4
110 kg x 2
110 kg x 2
110 kg x 2
110 kg x 2

Bench press - decline
60 kg x 5
70 kg x 5
85 kg x 5 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!
85 kg x 5 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!
85 kg x 5 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!
85 kg x 5 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!
85 kg x 5 1 repetition up from pb on this weight! 5kg up from pb on same repetition count!

Squat - speed
90 kg x 4 Tie of pb!
90 kg x 4 Tie of pb!
90 kg x 4 Tie of pb!
90 kg x 4 Tie of pb!

Superset, 90 sek.:

Legs - box jump
5 Repetitions
5 Repetitions
5 Repetitions
Back - seated face pull
20 kg x 8
20 kg x 8
20 kg x 8
Abs - cable crunch
40 kg x 21 Tie of pb!
40 kg x 21 Tie of pb!
40 kg x 21 Tie of pb!
_

Back - barbell shrugs
80 kg x 10
80 kg x 10
80 kg x 10

Statistics
11295 Kg
200 Reps
29 Set

Facts
Aarhus Athlet Klub
76.2% average intensity
56.48kg average pr.lift over 60% over 1RM
110kg x 2 Squat heaviest set

03/09/2013
Tirsdag

Squat
100 kg x 3
100 kg x 3
115 kg x 3 1 repetition up from pb on this weight!
115 kg x 3 1 repetition up from pb on this weight!
115 kg x 3 1 repetition up from pb on this weight!
115 kg x 3 1 repetition up from pb on this weight!
130 kg x 2 Tie of pb!
130 kg x 1
130 kg x 0

Bench press - with stop, wide grip
60 kg x 4
80 kg x 3
80 kg x 3
90 kg x 2 Tie of pb!
90 kg x 2 Tie of pb!
90 kg x 2 Tie of pb!
90 kg x 2 Tie of pb!
90 kg x 2 Tie of pb!
90 kg x 2 Tie of pb!

Superset, 90 sek.:

Shoulders - front raise
8 kg + 8 kg x 8 Tie of pb!
8 kg + 8 kg x 8 Tie of pb!
8 kg + 8 kg x 8 Tie of pb!
Shoulders - lateral raise
8 kg + 8 kg x 8
8 kg + 8 kg x 8
8 kg + 8 kg x 8
Shoulders - seated dumbbell press
8 kg + 8 kg x 8 4 repetitions up from pb on this weight!
8 kg + 8 kg x 8 4 repetitions up from pb on this weight!
8 kg + 8 kg x 8 4 repetitions up from pb on this weight!
Back - lat pulldowns front
70 kg x 8
70 kg x 8
70 kg x 8
_

Back - barbell shrugs
80 kg x 10
80 kg x 10
80 kg x 10

Biceps - dumbbell hammer curl
16 kg + 16 kg x 8 3 repetitions up from pb on this weight! 4kg up from pb on same repetition count!
16 kg + 16 kg x 8 3 repetitions up from pb on this weight! 4kg up from pb on same repetition count!
16 kg + 16 kg x 8 3 repetitions up from pb on this weight! 4kg up from pb on same repetition count!

Triceps - overhead press with rope
30 kg x 10
30 kg x 10
30 kg x 10

Statistics
11070 Kg
223 Reps
39 Set

Facts
Aarhus Athlet Klub
81.2% average intensity
49.64kg average pr.lift over 60% over 1RM
130kg x 2 Squat heaviest set

08/09/2013
Søndag

Deadlift - classic
100 kg x 4
110 kg x 4
130 kg x 3
130 kg x 3
150 kg x 2
150 kg x 2
160 kg x 2 Tie of pb!

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

Circuit, 90 sek.:

Deadlift - stifflegged
100 kg x 8 2 repetitions up from pb on this weight! 17.5kg up from pb on same repetition count!
100 kg x 6 Tie of pb!
100 kg x 6 Tie of pb!
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!
Back - lat pulldowns front
70 kg x 8
70 kg x 8
70 kg x 8
_

Statistics
9610 Kg
103 Reps
21 Set

Facts
Aarhus Athlet Klub
79.4% average intensity
93.3kg average pr.lift over 60% over 1RM
160kg x 2 Deadlift - Classic heaviest set

Deadlift - classic

12/09/2013
Torsdag

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

Bench press - decline
80 kg x 5
80 kg x 5
80 kg x 5
80 kg x 5
80 kg x 5

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!
60 kg x 8 Tie of pb!
60 kg x 8 Tie of pb!

Triceps - overhead press with rope
30 kg x 12 2 repetitions up from pb on this weight!
30 kg x 10 Tie of pb!
30 kg x 10 Tie of pb!
30 kg x 8
30 kg x 6

Dips
10 Repetitions 5 repetitions up from pb on this weight!
10 Repetitions 5 repetitions up from pb on this weight!
10 Repetitions 5 repetitions up from pb on this weight!

Statistics
8280 Kg
166 Reps
23 Set

Facts
Aarhus Athlet Klub
71.4% average intensity
49.88kg average pr.lift over 60% over 1RM
100kg x 5 Squat heaviest set

14/09/2013
Lørdag

Squat
105 kg x 5 2.5kg up from pb on same repetition count!
105 kg x 5 2.5kg up from pb on same repetition count!
105 kg x 5 2.5kg up from pb on same repetition count!
105 kg x 5 2.5kg up from pb on same repetition count!
105 kg x 5 2.5kg up from pb on same repetition count!

Bench press - decline
60 kg x 5
80 kg x 5
90 kg x 3 5kg up from pb regardless of repetition!
90 kg x 3 5kg up from pb regardless of repetition!
90 kg x 3 5kg up from pb regardless of repetition!
90 kg x 3 5kg up from pb regardless of repetition!

Back - seated cable rows
60 kg x 10
60 kg x 10
60 kg x 10

Back - bent over barbell rows
70 kg x 6 10kg up from pb regardless of repetition!
70 kg x 6 10kg up from pb regardless of repetition!
70 kg x 6 10kg up from pb regardless of repetition!
70 kg x 6 10kg up from pb regardless of repetition!
70 kg x 6 10kg up from pb regardless of repetition!

Triceps - overhead press with rope
30 kg x 10
30 kg x 10
30 kg x 8
25 kg x 12
25 kg x 12
25 kg x 10
25 kg x 8

Biceps - dumbbell hammer curl
14 kg + 14 kg x 8
14 kg + 14 kg x 8
14 kg + 14 kg x 8

Biceps - cable curl
40 kg x 8
40 kg x 8

Statistics
11507 Kg
217 Reps
31 Set

Facts
Aarhus Athlet Klub
75% average intensity
53.03kg average pr.lift over 60% over 1RM
105kg x 5 Squat heaviest set

15/09/2013
Søndag

Deadlift - classic
110 kg x 4
130 kg x 3
130 kg x 3
145 kg x 2
145 kg x 2
165 kg x 2 5kg up from pb on same repetition count!

Bench press - without stop
60 kg x 4
80 kg x 3 20kg up from pb regardless of repetition!
80 kg x 3 20kg up from pb regardless of repetition!
95 kg x 2 35kg up from pb regardless of repetition!
95 kg x 2 35kg up from pb regardless of repetition!
95 kg x 2 35kg up from pb regardless of repetition!
95 kg x 2 35kg up from pb regardless of repetition!
95 kg x 2 35kg up from pb regardless of repetition!

Superset:

Shoulders - front raise
8 kg + 8 kg x 10 2 repetitions up from pb on this weight! 4kg up from pb on same repetition count!
8 kg + 8 kg x 10 2 repetitions up from pb on this weight! 4kg up from pb on same repetition count!
8 kg + 8 kg x 10 2 repetitions up from pb on this weight! 4kg up from pb on same repetition count!
Shoulders - 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!
Shoulders - seated dumbbell press
8 kg + 8 kg x 10 2 repetitions up from pb on this weight! 4kg up from pb on same repetition count!
8 kg + 8 kg x 10 2 repetitions up from pb on this weight! 4kg up from pb on same repetition count!
8 kg + 8 kg x 10 2 repetitions up from pb on this weight! 4kg up from pb on same repetition count!
Back - lat pulldowns front
70 kg x 8
70 kg x 8
70 kg x 8
_

Back - rowing with dumbbells, lying on incline 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

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!
60 kg x 8 Tie of pb!

Triceps - overhead press with rope
30kg x 10
30kg x 10
30kg x 10

Statistics
10540 Kg
252 Reps
37 Set

Facts
Aarhus Athlet Klub
83.2% average intensity
41.83kg average pr.lift over 60% over 1RM
165kg x 2 Deadlift - Classic heaviest set

PR i dødløft. Lækkåååååår .

17/09/2013
Tirsdag

Squat - highbar
60 kg x 5
80 kg x 4
95 kg x 3
95 kg x 3
110 kg x 3
110 kg x 3
110 kg x 3

Bench press - with stop, wide grip, 2 sek. pause i bunden
60 kg x 4
75 kg x 3
75 kg x 3
85 kg x 2
85 kg x 2
85 kg x 2

Triceps - overhead press with rope
30 kg x 10
30 kg x 10
30 kg x 10

Shoulders - standing front press
40 kg x 8 Tie of pb!
40 kg x 8 Tie of pb!
40 kg x 8 Tie of pb!

Shoulders - forward bending lateral raise
8 kg + 8 kg x 10 2 repetitions up from pb on this weight!
8 kg + 8 kg x 10 2 repetitions up from pb on this weight!
8 kg + 8 kg x 10 2 repetitions up from pb on this weight!

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

Triceps - push down with rope
20 kg x 12 2 repetitions up from pb on this weight!
20 kg x 12 2 repetitions up from pb on this weight!
20 kg x 12 2 repetitions up from pb on this weight!

Back - dumbbell shrugs
24 + 24 kg x 12 2 repetitions up from pb on this weight!
24 + 24 kg x 12 2 repetitions up from pb on this weight!
24 + 24 kg x 12 2 repetitions up from pb on this weight!

Statistics
9608 Kg
220 Reps
31 Set

Facts
Aarhus Athlet Klub
75% average intensity
43.67kg average pr.lift over 60% over 1RM
110kg x 3 Squat - Highbar heaviest set

Squatten er vidst på vej tilbage på sporet. Lænden havde det ikke vildt godt efter den tunge dødløft i søndags, så følte lidt smerte i den under squat excentrisk og bænken. Men det' ligemeget. "Fuck being a pussy, you've been a pussy long enough," som jeg altid siger. Og som CT Fletcher siger.
Video af squat efterfølger i dag eller i morgen!

DO YOU EVEN SQUAT!?

andreas7074 skrev:DO YOU EVEN SQUAT!?

Listen you pussy-o mate. I squat three animals for everyone you don't eat.

You heard me.