Opvarmning
ATG squat
80kgx3
90kgx3
100kgx3
110kgx3
110kgx3
110kgx3
90kgx5
90kgx5
90kgx5
90kgx5
Herefter løb ud i skoven og:
WG pullups
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx3
BWx3
BWx2
BWx2 - 110 reps 24 sæt
ss. med forskellige slags push-ups
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Træningskrønike
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En hurtig træning
opvarmning
A1: BSS FFE
BWx8
2x11kgx8
2x11kgx8
2x11kgx8
A2: Back extension
BWx12
11kgx5 ->BWx5
11kgx6 ->BWx5
11kgx8 ->BWx4
B1: High incline DB press
17kgx15
17kgx15
17kgx14
B2: Incline DB curl
11kgx10
11kgx10
11kgx10
opvarmning
A1: BSS FFE
BWx8
2x11kgx8
2x11kgx8
2x11kgx8
A2: Back extension
BWx12
11kgx5 ->BWx5
11kgx6 ->BWx5
11kgx8 ->BWx4
B1: High incline DB press
17kgx15
17kgx15
17kgx14
B2: Incline DB curl
11kgx10
11kgx10
11kgx10
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Twice-a-day-training
opvarmning -herefter meget korte pauser
A1: ATG squat
60kgx15
70kgx15
82,5kgx10
82,5kgx10
A2: Seated cable row
50kgx12
54kgx12
54kgx12
54kgx12
opvarmning -herefter meget korte pauser
A1: ATG squat
60kgx15
70kgx15
82,5kgx10
82,5kgx10
A2: Seated cable row
50kgx12
54kgx12
54kgx12
54kgx12
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Træning
opvarmning
A1: Flat DB bench press
30kgx5
35kgx5
40kgx4
35kgx5
35kgx5
A2: Bench supp. DB row -T:31x1
47,5kgx6 -PR
47,5kgx6 -PR
47,5kgx6 -PR
47,5kgx6 -PR
fuck
B1: Dips
BWx10
BWx18
BWx18
Deep dips
BWx8
BWx8
B2: Neutral-WG pulldowns
50kgx10
60kgx10
65kgx10
65kgx10
60kgx8
opvarmning
A1: Flat DB bench press
30kgx5
35kgx5
40kgx4
35kgx5
35kgx5
A2: Bench supp. DB row -T:31x1
47,5kgx6 -PR
47,5kgx6 -PR
47,5kgx6 -PR
47,5kgx6 -PR
fuck
B1: Dips
BWx10
BWx18
BWx18
Deep dips
BWx8
BWx8
B2: Neutral-WG pulldowns
50kgx10
60kgx10
65kgx10
65kgx10
60kgx8
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Træning
opvarmning
Dødløft
60kgx5
100kgx10
100kgx7
100kgx7
A1: Chin ups
BWx10
BWx10
BWx10
BWx8
A2: Push ups
BWx20
BWx20
BWx22
BWx20
+ lidt laterals og pushdowns
opvarmning
Dødløft
60kgx5
100kgx10
100kgx7
100kgx7
A1: Chin ups
BWx10
BWx10
BWx10
BWx8
A2: Push ups
BWx20
BWx20
BWx22
BWx20
+ lidt laterals og pushdowns
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Training
opvarmning
A1: Back extension
17kgx5 -> BWx5
17kgx5 -> BWx5
17kgx5 -> BWx5
17kgx5 -> BWx5
17kgx5 -> BWx5
A2: Inc BB press
50kgx8
60kgx5
65kgx5
70kgx5
60kgx8
60kgx8
B1: Back extension -T:30X0
BWx5
BWx6
BWx6
BWx5
B2: Seated cable row
68kgx10 -> 59kgx8 -> 50kgx7 -> 41kgx7
68kgx8 -> 59kgx7 -> 50kgx7 -> 41kgx6
68kgx8 -> 59kgx8 -> 50kgx7 -> 41kgx7
opvarmning
A1: Back extension
17kgx5 -> BWx5
17kgx5 -> BWx5
17kgx5 -> BWx5
17kgx5 -> BWx5
17kgx5 -> BWx5
A2: Inc BB press
50kgx8
60kgx5
65kgx5
70kgx5
60kgx8
60kgx8
B1: Back extension -T:30X0
BWx5
BWx6
BWx6
BWx5
B2: Seated cable row
68kgx10 -> 59kgx8 -> 50kgx7 -> 41kgx7
68kgx8 -> 59kgx7 -> 50kgx7 -> 41kgx6
68kgx8 -> 59kgx8 -> 50kgx7 -> 41kgx7
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Opvarmning
ATG squat
70kgx3
90kgx5
100kgx5
90kgx5
90kgx5
90kgx5
90kgx5
90kgx5
60kgx15
WG pullups
BWx8
10kgx5
15kgx5
15kgx5
15kgx5
10kgx5
ATG squat
70kgx3
90kgx5
100kgx5
90kgx5
90kgx5
90kgx5
90kgx5
90kgx5
60kgx15
WG pullups
BWx8
10kgx5
15kgx5
15kgx5
15kgx5
10kgx5
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Opvarmning
A1: Front squat
60kgx3
70kgx3
80kgx3
ATG squat -T:31x0
80kgx3
80kgx3
80kgx3
A2: WG pullups
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
Circuit af 4 runder uden pause
Walking lunges
BWx30
BWx40
BWx40
BWx60
Efterfulgt af
Back extension
BWx10
BWx10
BWx10
BWx17
Efterfulgt af
OA seated cable row
27kgx10
27kgx10
27kgx10
27kgx14
B1: Alt. DB curl
11kgx12
11kgx10
11kgx10
B2: Straight bar pushdown
27kgx12
27kgx12
27kgx10
B3: WG seated cable row
45kgx10
45kgx10
45kgx10
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Tømmermændstræning
opvarmning
A1: Low inc DB press
30kgx5
30kgx5
30kgx5
30kgx5
30kgx5
25kgx8
25kgx8
25kgx8
25kgx8
25kgx8
Dips
BWx8
15kgx7
15kgx7
15kgx7
15kgx7
A1: Bench supp. DB row
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
Seated cable row
50kgx14
60kgx14
60kgx14
60kgx14
60kgx14
opvarmning
A1: Low inc DB press
30kgx5
30kgx5
30kgx5
30kgx5
30kgx5
25kgx8
25kgx8
25kgx8
25kgx8
25kgx8
Dips
BWx8
15kgx7
15kgx7
15kgx7
15kgx7
A1: Bench supp. DB row
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
Seated cable row
50kgx14
60kgx14
60kgx14
60kgx14
60kgx14
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Endnu en træning
opvarmning
RDL -T:2010
70kgx5
75kgx5
75kgx5
75kgx5
75kgx5
A1: Seated DB press
17kgx5
19kgx5
22kgx5
24kgx5
22kgx5
A2: WG pulldowns
54kgx8
63kgx8
68kgx8
B1: Push ups
BWx25
BWx25
BWx24
B2: Seated cable row -T:3110
54kgx8
54kgx8
54kgx8
54kgx8
54kgx8
BB curl
20kgx18
25kgx16
25kgx14
opvarmning
RDL -T:2010
70kgx5
75kgx5
75kgx5
75kgx5
75kgx5
A1: Seated DB press
17kgx5
19kgx5
22kgx5
24kgx5
22kgx5
A2: WG pulldowns
54kgx8
63kgx8
68kgx8
B1: Push ups
BWx25
BWx25
BWx24
B2: Seated cable row -T:3110
54kgx8
54kgx8
54kgx8
54kgx8
54kgx8
BB curl
20kgx18
25kgx16
25kgx14
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Træning
opvarmning
ATG squat
70kgx3
80kgx3
92,5kgx5
92,5kgx5
92,5kgx5
92,5kgx5
92,5kgx5
meh, kørte ikke helt i dag
WG pullups
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
Herfra langsom ecc og hold i toppen
BWx5
BWx5
OA seated cable row
32kgx10
27,5kgx10
27,5kgx10
27,5kgx10
+ lidt pushdowns
Chest supp. DB row
11kgx20
11kgx18
11kgx18
opvarmning
ATG squat
70kgx3
80kgx3
92,5kgx5
92,5kgx5
92,5kgx5
92,5kgx5
92,5kgx5
meh, kørte ikke helt i dag
WG pullups
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
Herfra langsom ecc og hold i toppen
BWx5
BWx5
OA seated cable row
32kgx10
27,5kgx10
27,5kgx10
27,5kgx10
+ lidt pushdowns
Chest supp. DB row
11kgx20
11kgx18
11kgx18
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Opvarmning
ATG squat -langsom ecc og pause i bunden
60kgx3
70kgx3
80kgx3
85kgx3
90kgx3
95kgx3
100kgx3
105kgx3
110kgx4 -ingen TM
Circuit af 4 runder uden pause
Walking lunges
BWx30
BWx30
BWx30
BWx70
Efterfulgt af
Back extension
14kgx5 -> BWx5
14kgx5 -> BWx5
14kgx5 -> BWx5
14kgx5 -> BWx5
Incline DB curl -T:2010
11kgx8
11kgx8
11kgx8
11kgx8
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Træning
Opvarmning
A1: BB bench press
50kgx5
60kgx5
70kgx5
75kgx5
80kgx3
Inc DB bench press
24kgx5
24kgx5
24kgx5
24kgx5
24kgx5
A2: BB row -med hold i toppen
50kgx5
60kgx5
70kgx5
80kgx5
80kgx5
80kgx5
90kgx5
90kgx5
90kgx5
90kgx5
90kgx5
B2: Slow dips
BWx8
BWx8
BWx8
BWx8
BWx8
B2: Chin-ups
BWx8
10kgx5
10kgx5
10kgx5
10kgx5
Opvarmning
A1: BB bench press
50kgx5
60kgx5
70kgx5
75kgx5
80kgx3
Inc DB bench press
24kgx5
24kgx5
24kgx5
24kgx5
24kgx5
A2: BB row -med hold i toppen
50kgx5
60kgx5
70kgx5
80kgx5
80kgx5
80kgx5
90kgx5
90kgx5
90kgx5
90kgx5
90kgx5
B2: Slow dips
BWx8
BWx8
BWx8
BWx8
BWx8
B2: Chin-ups
BWx8
10kgx5
10kgx5
10kgx5
10kgx5
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Var lidt ugidelig i dag, men fik da trænet lidt
opvarmning
ATG squat
et par opvarmningssæt
75kgx22 -meh
A1: Seated cable row
54kgx8
59kgx8
63kgx8
68kgx8
73kgx8
77kgx8
82kgx8
87kgx6 -forholdsvis strict
91kgx6 -ikke så strict
A2: Push up -med pause i bunden
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
opvarmning
ATG squat
et par opvarmningssæt
75kgx22 -meh
A1: Seated cable row
54kgx8
59kgx8
63kgx8
68kgx8
73kgx8
77kgx8
82kgx8
87kgx6 -forholdsvis strict
91kgx6 -ikke så strict
A2: Push up -med pause i bunden
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
-
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Billede efter dagens træning
-
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Opvarmning
ATG squat -T:20X0
60kgx3
70kgx3
80kgx3
90kgx4
90kgx4
90kgx4
90kgx4
90kgx4
90kgx4
90kgx4
A1: WG pullups
BWx10
BWx10
BWx10
T:1010 -thumbless grip
BWx5
BWx5
BWx5
BWx5
BWx5
A2: Standing OA DB press
11kgx8
14kgx8
17kgx8
19kgx8
19kgx8
19kgx6
17kgx8
17kgx8
B1: BB curl
20kgx20
20kgx18
B2: Straight bar pushdown
20kgx20
20kgx20
ATG squat -T:20X0
60kgx3
70kgx3
80kgx3
90kgx4
90kgx4
90kgx4
90kgx4
90kgx4
90kgx4
90kgx4
A1: WG pullups
BWx10
BWx10
BWx10
T:1010 -thumbless grip
BWx5
BWx5
BWx5
BWx5
BWx5
A2: Standing OA DB press
11kgx8
14kgx8
17kgx8
19kgx8
19kgx8
19kgx6
17kgx8
17kgx8
B1: BB curl
20kgx20
20kgx18
B2: Straight bar pushdown
20kgx20
20kgx20
-
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Second day of fullbody
.jpg)
Opvarmning
A1: Bench supp. DB row -T:31X1
40kgx8
40kgx8
40kgx8
40kgx8 - hårdt!
A2: Low inc DB bench press -T:20X0
27,5kgx5
30kgx5
30kgx5
30kgx5
30kgx5
30kgx5
B1: BSS FFE
BWx8
5kgx8
9kgx8
12,5kgx8
17,5kgx8
B2: Back extension
BWx12
BWx12
BWx12
BWx12
BWx10
C1: Seated WG lat cable row -med 1s hold
40kgx8
40kgx8
40kgx8
40kgx8
40kgx8
C2: Seated leg curls
nogetx12
nogetx12
nogetx12
Opvarmning
A1: Bench supp. DB row -T:31X1
40kgx8
40kgx8
40kgx8
40kgx8 - hårdt!
A2: Low inc DB bench press -T:20X0
27,5kgx5
30kgx5
30kgx5
30kgx5
30kgx5
30kgx5
B1: BSS FFE
BWx8
5kgx8
9kgx8
12,5kgx8
17,5kgx8
B2: Back extension
BWx12
BWx12
BWx12
BWx12
BWx10
C1: Seated WG lat cable row -med 1s hold
40kgx8
40kgx8
40kgx8
40kgx8
40kgx8
C2: Seated leg curls
nogetx12
nogetx12
nogetx12
-
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Et kort fullbody circuit uden pauser, herefter en masse dages druk
Dips
BWx5
BWx10
BWx10
BWx10
BWx10
Efterfulgt af
Chest supp. DB row
11kgx10
17kgx10
19kgx10
22kgx10
22kgx10
Efterfulgt af
Back extension
14kgx8
14kgx8
14kgx8
14kgx8
Efterfulgt af
ATG squat
60kgx8
70kgx7
80kgx7
80kgx7
Dips
BWx5
BWx10
BWx10
BWx10
BWx10
Efterfulgt af
Chest supp. DB row
11kgx10
17kgx10
19kgx10
22kgx10
22kgx10
Efterfulgt af
Back extension
14kgx8
14kgx8
14kgx8
14kgx8
Efterfulgt af
ATG squat
60kgx8
70kgx7
80kgx7
80kgx7
-
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Efter et par gode dages druk blev der igen trænet med vægte
opvarmning
ATG squat
80kgx4
90kgx4
100kgx5
100kgx5
100kgx5
100kgx5
90kgx5
A1: WG pullups -Thumbless grip
BWx8
10kgx5
15kgx5
15kgx5
15kgx5
A2: Deep dips
BWx5
10kgx5
15kgx5
15kgx5
15kgx5
WG pulldowns
45kgx18
45kgx16
opvarmning
ATG squat
80kgx4
90kgx4
100kgx5
100kgx5
100kgx5
100kgx5
90kgx5
A1: WG pullups -Thumbless grip
BWx8
10kgx5
15kgx5
15kgx5
15kgx5
A2: Deep dips
BWx5
10kgx5
15kgx5
15kgx5
15kgx5
WG pulldowns
45kgx18
45kgx16
-
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Mine ben var trætte efter meget cykling
opvarmning
A1: Front squat
60kgx3
70kgx3
80kgx3
90kgx3
95kgx3
Back squat
80kgx10
A2: Back extension
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
B1: OA seated cable row -fokus på feel
22kgx10
27kgx10
27kgx10
27kgx10
27kgx10
27kgx10
27kgx10
B2: Seated BTN press -T:2010
20kgx5
20kgx5
20kgx5
20kgx5
20kgx5
Walking lunges
BWx80
opvarmning
A1: Front squat
60kgx3
70kgx3
80kgx3
90kgx3
95kgx3
Back squat
80kgx10
A2: Back extension
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
B1: OA seated cable row -fokus på feel
22kgx10
27kgx10
27kgx10
27kgx10
27kgx10
27kgx10
27kgx10
B2: Seated BTN press -T:2010
20kgx5
20kgx5
20kgx5
20kgx5
20kgx5
Walking lunges
BWx80
-
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Opvarmning
A1: Low inc DB press
27,5kgx5
27,5kgx5
32,5kgx5
35kgx3 -meh
30kgx5
30kgx5
A2: Bench supp. DB row
30kgx4
40kgx4
50kgx5
52kgx5
50kgx7
50kgx6
50kgx5
Dips -2/3
BWx18
BWx16
BWx14
+lidt curls
A1: Low inc DB press
27,5kgx5
27,5kgx5
32,5kgx5
35kgx3 -meh
30kgx5
30kgx5
A2: Bench supp. DB row
30kgx4
40kgx4
50kgx5
52kgx5
50kgx7
50kgx6
50kgx5
Dips -2/3
BWx18
BWx16
BWx14
+lidt curls
-
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After hangover training
opvarmning
A1: Inc BB press
50kgx5
60kgx3
70kgx3
75kgx3
80kgx1
60kgx7
60kgx7
A2: Narrow-NG pulldowns
50kgx8
59kgx8
63kgx8
68kgx8
68kgx8
68kgx8
68kgx8
B1: Push ups
BWx15
BWx15
BWx15
BWx14
B2: Chest supp. DB row
14kgx15
17kgx15
17kgx15
17kgx15
+ curls og pushdowns
opvarmning
A1: Inc BB press
50kgx5
60kgx3
70kgx3
75kgx3
80kgx1
60kgx7
60kgx7
A2: Narrow-NG pulldowns
50kgx8
59kgx8
63kgx8
68kgx8
68kgx8
68kgx8
68kgx8
B1: Push ups
BWx15
BWx15
BWx15
BWx14
B2: Chest supp. DB row
14kgx15
17kgx15
17kgx15
17kgx15
+ curls og pushdowns
-
- Reputation point: 0
- Indlæg: 557
- Tilmeldt: 21. aug 2013, 14:29
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- Galleri: Intet galleri
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Back squat får en uges pause
opvarmning
A1: Goblet squat
11kgx8
17kgx8
19kgx8
22kgx8
BSS FFE
BWx8
BWx8
BWx8
BWx8
BWx8
A2: WG pullups -thumbless grip
BWx10
BWx10
BWx10
BWx10
BWx10 -PR
BWx10 -PR
BWx8
BWx6
B1: Seated cable row
73kgx6 -> 63kgx5 -> 54kgx5 -> 45kgx5
68kgx11 -> 59kgx6 -> 50kgx5 -> 41kgx5
68kgx8 -> 59kgx5 ->50kgx5 -> 41kgx6
B2: Bent over lateral raise
6kgx8
6kgx8
6kgx8
6kgx8
6kgx8
opvarmning
A1: Goblet squat
11kgx8
17kgx8
19kgx8
22kgx8
BSS FFE
BWx8
BWx8
BWx8
BWx8
BWx8
A2: WG pullups -thumbless grip
BWx10
BWx10
BWx10
BWx10
BWx10 -PR
BWx10 -PR
BWx8
BWx6
B1: Seated cable row
73kgx6 -> 63kgx5 -> 54kgx5 -> 45kgx5
68kgx11 -> 59kgx6 -> 50kgx5 -> 41kgx5
68kgx8 -> 59kgx5 ->50kgx5 -> 41kgx6
B2: Bent over lateral raise
6kgx8
6kgx8
6kgx8
6kgx8
6kgx8
-
- Reputation point: 0
- Indlæg: 557
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- Kostplan: Vis kostplan
Havde først tænkt jeg ikke skulle squatte i dag, men den kørte for godt
opvarmning
ATG squat
80kgx3
90kgx3
100kgx2
110kgx2
120kgx1
130kgx2 -PR!! anden rep var lige på kanten
100kgx4
100kgx3
A1: Back extension
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
A2: Dips
BWx5
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
opvarmning
ATG squat
80kgx3
90kgx3
100kgx2
110kgx2
120kgx1
130kgx2 -PR!! anden rep var lige på kanten
100kgx4
100kgx3
A1: Back extension
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
A2: Dips
BWx5
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
-
- Reputation point: 0
- Indlæg: 557
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- Galleri: Intet galleri
- Kostplan: Vis kostplan
Anden træning i dag
opvarmning
A1: BB lunges
20kgx20
30kgx20
35kgx20
40kgx20
20kgx20
A2: Back extension -2-3s ecc
BWx5
7,5kgx5
11kgx5
11kgx5
7,5kgx5
BWx5
B1: Pushdown
32kgx8
36kgx8
36kgx8
36kgx6
B2: Close-grip chinups
BWx6
10kgx5
10kgx5
10kgx5
10kgx5
WG pulldown
41kgx33
opvarmning
A1: BB lunges
20kgx20
30kgx20
35kgx20
40kgx20
20kgx20
A2: Back extension -2-3s ecc
BWx5
7,5kgx5
11kgx5
11kgx5
7,5kgx5
BWx5
B1: Pushdown
32kgx8
36kgx8
36kgx8
36kgx6
B2: Close-grip chinups
BWx6
10kgx5
10kgx5
10kgx5
10kgx5
WG pulldown
41kgx33
-
- Reputation point: 0
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- Galleri: Intet galleri
- Kostplan: Vis kostplan
En træning tidligere i dag
Opvarmning
Bench supp. DB row
30kgx4
40kgx4
T:21X0
50kgx5
50kgx5
Uden TM
50kgx10
50kgx12
Chest supp. DB row
15kgx12
17,5kgx12
17,5kgx12
17,5kgx12
22,5kgx12
25kgx12
25kgx10
25kgx10
25kgx10
25kgx10
DB bench press
25kgx6
30kgx5
35kgx5
40kgx4 -PR
35kgx5
35kgx5
35kgx5
30kgx9
Opvarmning
Bench supp. DB row
30kgx4
40kgx4
T:21X0
50kgx5
50kgx5
Uden TM
50kgx10
50kgx12
Chest supp. DB row
15kgx12
17,5kgx12
17,5kgx12
17,5kgx12
22,5kgx12
25kgx12
25kgx10
25kgx10
25kgx10
25kgx10
DB bench press
25kgx6
30kgx5
35kgx5
40kgx4 -PR
35kgx5
35kgx5
35kgx5
30kgx9
-
- Reputation point: 0
- Indlæg: 557
- Tilmeldt: 21. aug 2013, 14:29
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- Galleri: Intet galleri
- Kostplan: Vis kostplan
Opvarmning
Dødløft
60kgx3
90kgx3
100kgx3
110kgx3
120kgx3
130kgx2
140kgx1
A1: Push-ups
BWx20
BWx20
BWx20
BWx20
A2: Pullups
BWx12
BWx11
A3: Back squat
20kgx40
Incline DB curl -T:2010
12kgx8
12kgx8
12kgx8
BB curl
20kgx20
Dødløft
60kgx3
90kgx3
100kgx3
110kgx3
120kgx3
130kgx2
140kgx1
A1: Push-ups
BWx20
BWx20
BWx20
BWx20
A2: Pullups
BWx12
BWx11
A3: Back squat
20kgx40
Incline DB curl -T:2010
12kgx8
12kgx8
12kgx8
BB curl
20kgx20
-
- Reputation point: 0
- Indlæg: 557
- Tilmeldt: 21. aug 2013, 14:29
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- Galleri: Intet galleri
- Kostplan: Vis kostplan
Opvarmning
ATG squat
80kgx3
90kgx3
105kgx3
105kgx3
105kgx3
105kgx3
105kgx3
105kgx3
WG pullups
BWx5
15kgx5
15kgx5
15kgx5
15kgx5
15kgx5
15kgx5
15kgx5
OA seated cable row
32kgx8
37kgx8
41kgx6
45kgx5
Wide-NG seated cable row
45kgx8
50kgx8
54kgx8
59kgx8
+ lidt pushdowns
-
- Reputation point: 0
- Indlæg: 557
- Tilmeldt: 21. aug 2013, 14:29
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Et ekstra arm circuit, ingen pauser - hverken mellem sæt eller runder
Runde 1 - 4 sæt af hver øvelse gennemført
DB curl
14kgx8
14kgx8
14kgx8
14kgx6
Pushdown
32kgx8
32kgx8
32kgx8
32kgx8
Bent over lateral raise
7kgx10
7kgx10
7kgx10
7kgx10
Runde 2 -4 sæt af hver øvelse gennemført
Preacher curl
11kgx8
11kgx8
11kgx8
11kgx8
Dips
BWx6
BWx6
BWx6
BWx6
Front raises
3kgx8
3kgx8
3kgx8
3kgx8
Runde 3 -4 sæt af hver øvelse gennemført
BB curl
30kgx8
20kgx12
20kgx10
20kgx10
Overhead extension
15kgx8
15kgx8
15kgx8
15kgx8
Lateral raises
7kgx8
7kgx8
7kgx8
7kgx8
Runde 1 - 4 sæt af hver øvelse gennemført
DB curl
14kgx8
14kgx8
14kgx8
14kgx6
Pushdown
32kgx8
32kgx8
32kgx8
32kgx8
Bent over lateral raise
7kgx10
7kgx10
7kgx10
7kgx10
Runde 2 -4 sæt af hver øvelse gennemført
Preacher curl
11kgx8
11kgx8
11kgx8
11kgx8
Dips
BWx6
BWx6
BWx6
BWx6
Front raises
3kgx8
3kgx8
3kgx8
3kgx8
Runde 3 -4 sæt af hver øvelse gennemført
BB curl
30kgx8
20kgx12
20kgx10
20kgx10
Overhead extension
15kgx8
15kgx8
15kgx8
15kgx8
Lateral raises
7kgx8
7kgx8
7kgx8
7kgx8
-
- Reputation point: 0
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- Tilmeldt: 21. aug 2013, 14:29
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- Galleri: Intet galleri
- Kostplan: Vis kostplan
Opvarmning
A1: Very high inc DB press -T:10X0
17kgx5
19kgx5
22kgx5
24kgx5
24kgx5
24kgx5
A2: Back extension -T:30X0
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
B1: Chest supp. DB row
19kgx15
19kgx15
19kgx15
19kgx15
B2: DB squat -T:21X0
2x10kgx8
2x10kgx8
2x10kgx8
2x10kgx8
Snatch grip DL -T:2010
60kgx5
60kgx5
60kgx5
60kgx5
60kgx5
C1: WG pullups-> Pullups-> Chin ups -Mekanisk dropsæt
BWx5 ->BWx5 ->BWx3
BWx5 ->BWx4 ->BWx3
BWx5 ->BWx3 ->BWx2
C2: Feet raised push up-> Push up-> Hands raised push up -Mekanisk dropsæt
BWx10 ->BWx7 ->BWx8
BWx10 ->BWx6 ->BWx7
BWx9 ->BWx6 ->BWx6
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