They will join you in the sun.

23.11.13

Mob/Opvarmning

BSS 90 sek
5x5x40

Lollequins 90sek
5x5x70

Squat 60 sek Constant tension
10x10x60

Leg Curls
5x15

SS

Extensions
5x15

25.11.13

OH Press 90 sek
5x40
5x45
5x50
5x55
5x60

OH Press 45 sek
10x35
10x35
10x35
10x35
9x35

Decline Machine Press 45 sek
12x87,5
12x87,5
12x87,5
12x87,5
10x87,5

CG Bench 45 sek
10x67,5
10x67,5
10x67,5
9x67,5
9x67,5

Front Raises
5x15x10

SS

Triceps Rope Pulldown
5x12x30

Ben extensions
5x15

SS

Cable Crunches
5x15

1B Glute Kickbacks
5x15

ss

1H pushdown
5x15

02.12.13

Første træning efter 6 dages pause grundet sygdom.

En let supersættede FB. Noterede ikke vægt, er stadig svækket og skulle bare ramme 12-15 i stort set alle sæt med. Stort set alt foregik på Plate loaded maskine eller kabel.

Incline Chest Press
5x12

ss

Pull Down
5x12

Decline Chest Press
5x12

ss

High Row (unilateral)
5x12

Shoulder Press
5x15

ss

Leg Press
5x20

Legcurl
5x15

ss

Extensions
5x15

DB Curls
5x10

ss

Triceps Pushdowns
5x12

Hypers
5x12

ss

Palloff Presses
5x12

03.12.13

Mob/opvarmning

Facepulls30sek
5x10x15

Rear delt cable flyers30sek
5x10x10

WG Pulldowns 45sek
8x40
8x50
8x60
8x70
8x80
8x90
8x90
8x90
8x90
7x90

CG Pulldown 45sek
12x55
12x55
12x55
10x55
10x55

DB Row 20 sek
25x24
25x24
22x24
20x24
20x24

Iso Curls
10x14
10x14
10x12
10x12
10x12

Hammer Curls
30
25
20
15
15

Palloff Press
5x10

04.12.13

Mob/Opvarmning

50 Shoulder Dislocates

FFE Lunges 90 sek
5x5x45

Lollequins 90 sek
5x60
5x65
5x70
5x75
5x75
5x75
5x75
5x75

Squat 90 sek
10x75
10x75
10x75
10x75
10x75

Leg Press
15x+80
15x+80
15x+80
15x+80
18x+80

Leg Curls
5x15

SS

Extensions
5x15

Cable Crunches
5x15

06.12.13

Mob/opvarm

50 Shoulder dislocates

Bench 120 sek
5x60
5x80
5x90
5x100
5x110
5x120

Bench Back-off 45 sek
10x80
10x80
8x80
7x80
5x80

Incline Press 45 sek
12x50
10x50
10x50
8x50
7x50

Shoulder Press
12x40
12x40
10x40
10x40
10x40

Rope Triceps Pull down
10x30
10x30
8x30
8x30
8x30

IH Triceps Pushdown
5x15x12,5

Leg Extensions
5x15x40

Hypers
5 sæt

07.12.13

Mob/opvarm

50 Shoulder Dislocates

Facepulls 30 sek
5x12x15

Pull Ups 90 sek
10
9
7
5
5

1H High Row 30 sek
8x40
8x50
8x60
8x70
8x70
8x70
8x70
8x70

High Row (Elbows out)45 sek
12x100
12x100
12x100
12x100
11x100

1H Low Row
15x40
15x40
15x40
13x40

Rear Delt Flyers 30 sek
5x10x7,5

Rope Hammercurls 30 sek
25x15
20x15
20x15
20x15
20x15

09.12.13

Mob/opvarm

BSS 90 sek
5x40
5x45
5x50
5x50
5x50
5x50
5x50

Lollequins 90 sek
5x60
5x65
5x70
5x70
5x70
5x70
5x70

Squat 60 sek
10x60
10x65
10x70
10x70
10x70
10x70
10x70

Leg Press 90 sek
15x+80
15x+90
15x+90
15x+90
15x+90
15x+90

Extensions 30 sek
15x40
15x40
15x40
15x40
13x40

Hypers 60 sek
25
20
20
20
18

10.12.13

Mob/Opvarm

50 Shoulder Dislocates

Mili. 90 sek
5x20
5x40
5x50
5x55
5x60
5x62,5

Mili. 45 sek
10x35
10x35
10x35
10x35
10x35

Maskine Decline Chest Press 45 sek
12x+67,5
12x+67,5
12x+67,5
12x+67,5
11x+67,5

CG Bench Press 45 sek
10x67,5
10x67,5
10x67,5
10x67,5
8x67,5

Front Raises
5x15x10

SS

Triceps Rope Pull Down
5x12x30

Cable Crunches
5x15

SS

1H Triceps Pushdown
5x20x12,5

14.12.13

Mob/opvarmning

Facepulls 30 sek
5x12x17,5

Rear Delt Flyers 30 sek
5x12x5

WG Pulldowns 45 sek
12x40
12x50
12x60
12x70
12x70
12x70
10x70
10x70

CG Pulldown 45 sek
12x55
12x55
11x55
11x55
10x55

DB Rows 24kg 30 sek
25
25
22
20
20

EZ Bar Curls +10kg 30 sek
20
20
15
15
15

Rope Hammer Curls 15kg 30 sek
15
15
15
15
15

Palloff Press 10kg 30 sek
12
12
10
10
10

17.12.13

Mob/Opvarm

50 Shoulder dislocates

FFE Lunges 90 sek
8x30
8x40
8x40
8x40
8x40
8x40

Squat to box 90 sek
8x60
8x70
8x80
8x80
8x80
8x80
8x80

Benpres 90 sek
15x+80
15x+90
15x+100
15x+100
15x+100
15x+100
15x+100

Extensions 45 sek
15x50
15x50
15x50
10x50
10x50

Hypers 30 sek
25
20
20
12
10

18.12.13

Mob/Opvarm

50 Shoulder Dislocates

Bench
5x60
5x80
5x90
5x100
5x112,5
5x122,5

Bench 60 sek
10x80
10x80
10x80
8x80
7x80

Incline Chest Press 45 sek
12x50
12x50
10x50
8x50
8x50

Shoulder Press 45 sek
12x40
12x40
12x40
10x40
10x40

Cable Flyers 45 sek
12x15
12x15
12x15
10x15
8x15

Triceps Rope Pull Down 30 sek
12x30
12x30
10x30
10x30
10x30

1H Push Down 20 sek
15x12,5
15x12,5
15x12,5
15x12,5
15x12,5

Incline Crunches
20
18
18
15
12

19.12.13

50 Shoulder Dislocates

Foam Rolling

Facepulls 30 sek
5x12x17,5

Rear Delt Flyers 30 sek
5x12x5

Pull-ups
10
10
9
7
5

1H High Row 30 sek
12x40
12x50
12x60
12x60
12x60
11x60
10x60

High Row (Elbows out) 45 sek
12x105
12x105
12x105
11x105
11x105

1H Low Row 45 sek
5x15x45

EZ Curls
25
22
20
20
18

Reb Hammer Curls
30
25
25
22
20

24.12.13

Foam Rolling/Mobilitetsøvelser

Facepulls 30 sek
5x10x15

Squat 120 sek
8x60
8x70
5x80
5x90
5x95
5x100

Squat 60 sek
8x80
8x80
8x80
8x80
8x80

Leg press 60 sek
15x+80
15x+90
15x+100
15x+110
15x+110
15x+110
15x+110
15x+110

Extensions
15x50
15x50
15x50
13x50
13x50

SS

Hypers
25
20
15
15
10

Cable Crunches 30 sek
25
25
25
22
22

25.12.13

Mobility

50 Shoulder Dislocates

Mili. 120 sek
5x20
5x40
5x50
5x60
4x65

Mili. 60 sek
10x35
10x35
10x35
10x35
8x35

Machine Decline Chest Press 60 sek
12x+67,5
12x+67,5
12x+67,5
12x+67,5
12x+67,5

CG Bench 60 sek
10x67,5
10x67,5
8x67,5
7x67,5
7x67,5

Front Raises
15x10
15x10
15x10
15x10
15x10

SS

Rope Triceps Pull down
12x30
12x30
12x30
12x30
12x30

1H Triceps Push Down Ingen pause
20x12,5
20x12,5
20x12,5
20x12,5
20x12,5

Plank
5 sæt max

26.12.13

Foam Rolling

50 Shoulder Dislocates

Facepulls 30 sek
10x17,5
10x17,5
10x17,5
10x17,5
10x17,5

WG Pulldown 60 sek
10x40
10x50
10x60
10x70
10x80
10x80
10x80
8x80
8x80

CG Pulldown 60 sek
12x55
12x55
12x55
12x55
10x55

DB Row 30 sek
30x24
25x24
25x24
22x24
20x24

Palloff Presses ingen pause
10x10
10x10
10x10
10x10
10x10

Rope Hammer Curls 30 sek
30x15
25x15
25x15
25x15
20x15

EZ Curls 30 sek
25x+10
20x+10
15x+10
13x+10
11x+10

Rear Delt Flyers 30 sek
12x5
12x5
10x5
8x5
8x5

29.12.13

Foam rolling/mobilitet

Frontsquat
3x50
3x55
3x60
3x65
3x70
3x75
3x80

Walking DB Lunges
8x20
8x20
8x20
8x20
8x20
8x20
8x20
8x20
7x20
7x20

Legpress
20x+80
20x+80
20x+80
20x+80
20x+80

A bad hair day.

03.01.14

50 Shoulder Disclocates

Bænk
5x60
5x80
5x90
5x100
5x110
5x120
2x125

Bænk 60 sek
10x80
10x80
8x80
7x80
7x80

Incline Chest Press 60 sek
12x50
12x50
10x50
8x50
8x50

Shoulder Press 60 sek
12x40
12x40
12x40
10x40
10x40

Triceps rope pull down 60 sek
12x30
10x30
10x30
8x30
8x30

Elendig træning.

06.01.14

Facepulls 30sek
12x17,5
12x17,5
12x17,5
12x17,5
12x17,5

Rear Delt Cable Flyers 30 sek
12x5
12x5
12x5
10x5
10x5

Pullups 120 sek
10
10
8
7
7

1H High Row 60 sek
10x20
10x40
10x60
10x70
10x70
10x70
9x70
9x70

High Row (Elbows Out) 60 sek
12x110
12x110
12x110
11x110
10x110

DB Biceps Curls 30 sek
10x14
10x14
10x14
8x14
7x14

Rope Hammer Curls 30 sek
31x15
27x15
27x15
25x15
20x15

Plank
5 sæt

Jeg læser med.

07.01.14

Squat 120 sek
5x60
5x70
5x80
5x90
5x100
5x105

Squat 60 sek
8x80
8x80
8x80
8x80
8x80

Leg press 60 sek
15x+80
15x+90
15x+100
15x+110
15x+110
15x+110
15x+110
13x+110

Kort træning.

lænden er glad for den reduceret, men stadig acceptabelt lidt under parallel dybde i squat. Det er vejen frem. Alle er glad. Squatten stiger forsigtigt igen.

09.01.14

50 Shoulder dislocates

Mili 120 sek
5x40
5x45
5x50
5x55
5x60
4x65

Mili 60 sek
10x35
10x35
10x35
10x35
8x35

Decline Chest Press 60sek
12x70
12x70
12x70
12x70
12x70

Front Raises 30 sek
15x10
15x10
15x10
15x10
15x10

Triceps Rope Pull Down 30 sek
12x30
12x30
12x30
12x30
10x30

1H Triceps Pushdown ingen pause
20x12,5
20x12,5
20x12,5
20x12,5
20x12,5

Cable Crunches
5 sæt of whatever

10.01.14

50 Shoulder Dislocates

Foam Rolling

Rear Delt Cable Flyers 30 sek
12x5
12x5
12x5
10x5
10x5

Facepulls 30sek
12x17,5
12x17,5
10x17,5
10x17,5
10x17,5

WG Pulldown 60 sek
8x40
8x50
8x60
8x70
8x80
8x90
8x90
7x90
6x90
6x90

CG Pulldown 60 sek
12x55
12x55
12x55
11x55
10x55

Hammer Cable Curls 30 sek
32x15
31x15
25x15
22x15
22x15

Palloff Press
10x10
10x10
10x10
10x10
10x10

13.01.14

Nyt Program til cut.

OPvarmning/Foamrolling

Front Squat 60 sek
5x40
5x50
5x60
3x70
3x75
3x75
3x75
3x75
3x75

Walking DB Lunges
8x20
8x20
8x20
8x20
8x20

ss

Front Raises
15x10
15x10
15x10
15x10
15x10

Walking DB Lunges
8x20
8x20
8x20
8x20
8x20

ss

Abwheel
5 sæt max

Extensions
15x55
15x55
15x55
13x55
13x55

ss

Legcurls
15x45
15x45
15x45
15x45
15x45

KB Swings
200

14.01.14

Dagens WoD

Foam Rolling/Mobility

50 shoulder dislocates

Bænk 120 sek
5x60
5x80
5x90
5x100
5x110
5x110
5x110
5x110
5x110

Bænk 60 sek
10x80
10x80
10x80
8x80
5x80

BW Dips 60 sek
12
12
12
10
8

1H Pushdown
20x12,5
20x12,5
20x12,5
18x12,5
18x12,5

Hypers 60 sek
12+10
12+10
10+10
10+10
10+10

17.01.14

Mobility/Foam Roll

WG Pulldown 60 sek
12x40
12x50
12x60
12x70
12x75
12x75
11x75
11x75
10x75

CG Pulldown 60 sek
12x55
12x55
12x55
12x55
12x55

Facepulls 30 sek
12x17,5
12x17,5
12x17,5
12x17,5
12x17,5

Rear Delt Cable Flyers 30 sek
12x5
12x5
12x5
10x5
10x5

Chest Cable Flyers 60 sek
10x15
10x15
10x15
10x15
10x15

Hammer Curls
30x17,5
25x17,5
20x17,5
20x17,5
20x17,5

SS

1H Triceps Pushdown
20x12,5
20x12,5
20x12,5
20x12,5
20x12,5

Plank
5 sæt.

19.01.14

Mobility/opvarmning

Squat 90 sek
5x60
5x70
5x80
5x90
5x100
5x105

Squat 60 sek
8x80
8x80
8x80
8x80
8x80

20.01.14

Foam Rolling/Mobility

Mili. 120 sek
5x20
5x40
5x45
5x50
5x55
5x60
4x65

Mili 60 sek
8x40
8x40
8x40
8x40
8x40

Incline Chest Press 60 sek
15x40
12x50
12x50
12x50
8x50
8x50

Triceps Rope Pulldown 30sek
12x30
12x30
12x30
12x30
10x30

Abwheel
5 sæt max

KB Swings
200

22.01.14

Foam Rolling/Shoulder dislocates

Pull-ups 90 sek
10
10
9
8
5

1H High Row 60 sek
10x20
10x40
10x60
10x70
10x70
10x70
10x70
10x70

High Row Elbows Out 60 sek
12x110
12x110
12x110
9x110
9x110

DB Curls
10x12
10x12
10x12
10x12
10x12

SS

OH Triceps Rope
20x20
20x17
20x17
20x15
20x15

KB Swings
100

23.01.14

Mobility/Foam Rolling

Front Squat
5x60
5x65
5x70
3x75
3x80
3x80
3x80
3x80
3x80

Tri-sets af:

DB Walking Lunges
10x8x20

Front Raises
5x15x10

Abwheel
5 sæt max

Extensions
15x50
15x50
15x50
15x50
13x50

SS

Hypers
25
20
20
20
17

They will join you in the sun.

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