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Ragn

17. sep 2014, 16:02


Billede
Opvarmning
ATG squat
60kgx5
80kgx5
97,5kgx5
97,5kgx5
97,5kgx5
97,5kgx5
97,5kgx5

A1: Walking lunges
BWx20
14kgx20
22kgx20
28kgx20
22kgx20

A2: Back extension
BWx15
BWx15
BWx15
BWx15
BWx15

A3: Flat DB bench press -fokus på pec aktivering, og at skåne skulderen
17kgx5
19kgx5
22kgx5
24kgx5
24kgx5
24kgx5
24kgx5
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Ragn

18. sep 2014, 19:15


God træning, tog det som skulderen kunne lide
Billede
Opvarmning
A1:Inc DB press -T:20X0
17kgx5
19kgx5
22kgx5
Deep Dips -T:30X0
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
De gjorde godt

A2: Very-WG pullups -T:22X2
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3

T-bar row
40kgx8
55kgx8
65kgx8
80kgx8
80kgx8
85kgx8
65kgx20

Short and sweet
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Ragn

22. sep 2014, 17:38


Billede
Opvarmning
ATG squat
60kgx4
80kgx3
90kgx2
100kgx5
100kgx5
100kgx5
100kgx5
100kgx5

A1: Deep dips -T:2010
BWx5
10kgx5
10kgx5
10kgx5
10kgx5

A2: Very-WG pullups -T:42X2
BWx3
BWx4
BWx4
WG pullups -kontrolleret ecc
BWx8
BWx8
BWx8

B1: Inc DB curl -T:2010
11kgx8
11kgx8
11kgx8

B2: Pushdown -T:2010
18kgx10
22kgx10
22kgx10
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Ragn

24. sep 2014, 15:51


Billede
Opvarmning
ATG squat
50kgx4
60kgx4
70kgx3
90kgx2
105kgx5
105kgx5 -PR
105kgx5 -PR
105kgx5 -PR
105kgx5 -PR
De 4 sidste sæt med bælte

A1: Low inc DB bench press
17kgx5
22kgx5
25kgx5
27,5kgx5
30kgx5
30kgx5
30kgx5
30kgx5
30kgx5
30kgx5

A2: Bench supp. DB row
35kgx5
40kgx5
42,5kgx5
45kgx5
47,5kgx5
50kgx5
50kgx5
50kgx5
40kgx8
40kgx8

B1: Pushdown
50kgx12
55kgx12
55kgx12
55kgx12

B2; Alt. DB pinwheel curl
15kgx8
17,5kgx8
17,5kgx8
15kgx8
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Ragn

25. sep 2014, 11:21


Opvarmning
A1: Back extension -T:11X1
BWx5
14kgx5
17kgx5
11kgx5
11kgx5

A2: Close-grip chinups -T:2010
BWx5
BWx5
BWx5
BWx5
BWx5

A3: Push-up
BWx20
20kgx7
20kgx8
20kgx8
20kgx8

Sumo dødløft
60kgx5
90kgx5
100kgx5
110kgx5
120kgx3
90kgx8

OA seated cable row
22kgx10
27kgx10
27kgx10
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Ragn

27. sep 2014, 15:16


Opvarmning
A1: Back extension
BWx18
BWx18
BWx18

A2: Dips
BWx5
BWx5
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8

WG pullups
BWx8
BWx10
BWx10
Chest supp. DB row
14kgx10
17kgx10
19kgx10
22kgx10
24kgx10
26kgx10
28kgx10
30kgx10
Chin-ups
BWx8
BWx6
BWx6
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Ragn

29. sep 2014, 16:38


Billede
Opvarmning
ATG squat
60kgx3
80kgx3
90kgx3
100kgx1
107,5kgx5
107,5kgx5 -PR
107,5kgx5 -PR
107,5kgx5 -PR
107,5kgx5 -PR
bælte på de 2 sidste

A1: Very-WG pullups -T:42X2
BWx4
BWx4
BWx4
WG pullups -thumbless grip
BWx8
BWx8
BWx8

A2: Pushdown
27kgx12
27kgx12
27kgx12
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Ragn

1. okt 2014, 08:11


Basics
Billede
opvarmning
A1: BB row
60kgx5
60kgx5
70kgx5
80kgx5
80kgx5
80kgx5
80kgx5
80kgx5
80kgx5
80kgx5
80kgx5
80kgx5
80kgx5
80kgx5
80kgx5
80kgx5
80kgx5
80kgx5
60kgx5
60kgx10

A2: Dips
BWx5
10kgx5
15kgx5
20kgx5
25kgx5
30kgx5
35kgx3 -PR!!
15kgx5
15kgx5
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
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Ragn

2. okt 2014, 16:33


Billede
Opvarmning
ATG squat
60kgx3
80kgx3
90kgx3
100kgx1
110kgx5
110kgx5 -PR
110kgx5 -PR
110kgx5 -PR
110kgx5 -PR
Stor PR, nu en kort pause fra squat

A1: Back extension -T:31X0
BWx5
BWx5
BWx5
BWx5
BWx5

A2: Standing DB curl
14kgx8
Incline DB curl
14kgx8
14kgx8
14kgx8

A3: Pushdown
27kgx10
27kgx10
27kgx10
27kgx10
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Ragn

6. okt 2014, 14:15


Kørte i lørdags en gang lal med Dips og Seated cable row, i dag:
Billede
Opvarmning
A1: BSS FFE
BWx8
BWx8
BWx8
BWx8
ATG squat
60kgx5
60kgx5
60kgx5
DB squat -weight under heels
6kgx15
12kgx15
12kgx15
-deload på ben

A2: Push-up
BWx15
BWx15
BWx15
BWx15
BWx15
BWx15
BWx15

A3: WG pullups -thumbless grip -strict
BWx3
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
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Ragn

7. okt 2014, 20:24


Fordi jeg havde lyst
Billede
Opvarmning
BB row
60kgx8
80kgx6
90kgx6
100kgx5
105kgx5
110kgx5
105kgx5
100kgx5
95kgx5
90kgx8

A1: Sumo deadlift
90kgx8
100kgx8
100kgx8

A2: Very-WG pullups
BWx7
BWx7
Deadhang i 30s
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Ragn

10. okt 2014, 12:26


Træning i går
opvarmning
A1: Flat DB bench press
27,5kgx5
32,5kgx5
37,5kgx5
40kgx3
37,5kgx5
35kgx5
Dips
BWx8
15kgx7
20kgx7
20kgx7
BWx8

A2: Bench supp. DB row
40kgx10
40kgx10
40kgx10
40kgx10
40kgx10
40kgx10
40kgx10
40kgx10
Close-NG pulldowns
50kgx10
50kgx10
50kgx10
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Ragn

11. okt 2014, 17:19


Billede
Opvarmning
A1: ATG squat
60kgx5
60kgx5
70kgx5
-deload

A2: Dips -langsom ecc
BWx5
BWx5
BWx5
BWx5
BWx5

A3: WG pullups
BWx5
10kgx5
15kgx5
15kgx5
15kgx5
10kgx5

B1: Decline DB press
19kgx8
22kgx8
24kgx8
26kgx8
28kgx8
30kgx8

B2: DB curl
11kgx10
14kgx10
10kgx10
10kgx10
10kgx10
10kgx10

B3: Back extension
BWx20
BWx20
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Ragn

13. okt 2014, 14:48


Billede
Opvarmning
ATG squat
60kgx5
80kgx5
90kgx10
90kgx10 -PR
90kgx10 -PR
90kgx10 -PR
Havde kvalme herfra

A1: Very-WG pullups -T:42X2
BWx4
BWx4
BWx4

A2: Decline DB press
24kgx5
30kgx12 -PR
30kgx12 -PR
30kgx12 -PR
30kgx10 -PR
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Ragn

15. okt 2014, 15:35


Kort men hård træning
Opvarmning
ATG squat
80kgx18
70kgx19
60kgx20
fuck...

A1: Dips
BWx15
BWx14
A2: Chinups
BWx10
BWx7
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Ragn

16. okt 2014, 15:21


Opvarmning
A1: Bench supp. DB row
37,5kgx5
45kgx5
45kgx5
45kgx5
45kgx5
45kgx5
45kgx5
45kgx5
45kgx5
45kgx5
45kgx5
45kgx5
45kgx5
45kgx5
45kgx5

A2: Decline DB bench press
30kgx3
35kgx4
40kgx5 -PR
40kgx4 -PR
40kgx4 -PR
40kgx4 -PR
40kgx3
Leg curl
20kgx8-> 25kgx8
30kgx8
35kgx8
40kgx8
40kgx8
40kgx8
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Ragn

18. okt 2014, 13:33


Meh træning i dag
Billede
Opvarmning
A1: Eccentric only pullups -10s
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3

A2: Dips
10kgx5
15kgx5
20kgx5
25kgx5
30kgx5

A3: Back extension
BWx10
BWx10
BWx10
BWx10
BWx10

B1: WG Seated cable row
50kgx10
50kgx10
50kgx10
50kgx10
50kgx10

B2: Pushdown
22kgx10
27kgx10
27kgx8
27kgx8
27kgx8

B3: Decline crunches
BWx20
BWx20
BWx20
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Ragn

21. okt 2014, 17:45


Billede
Opvarmning
ATG squat -deload-ish
50kgx3
70kgx3
90kgx3
100kgx3
110kgx3

A1: Very-WG pullups
BWx10
BWx10
BWx10

A2: Decline DB press
30kgx5
37,5kgx5
37,5kgx5

B1: Chest supp. DB row
11kgx10
15kgx10
20kgx10
20kgx10
20kgx10
20kgx10
17,5kgx10
17,5kgx10
17,5kgx10
17,5kgx10

B2: Dips
BWx12
BWx12
BWx12
DB squat -heels raised
6kgx15
6kgx15
6kgx15
6kgx15

C1: Bench supp. DB row
35kgx19

C2: Rope pushdown
35kgx10
40kgx10
40kgx10
40kgx10

Alt. DB curl
15kgx8
15kgx8
15kgx8
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Ragn

22. okt 2014, 17:08


En overraskende god træning
Billede
Opvarmning
A1: ATG squat
60kgx5
80kgx5
90kgx3
100kgx3
110kgx3
120kgx2
90kgx5
90kgx5
90kgx5

A2: Pullups
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx4
BWx4
BWx4
BWx4
BWx4
120 reps
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Ragn

26. okt 2014, 19:55


opvarmning
A1: Decline DB press
19kgx5
30kgx8
30kgx8
30kgx8
30kgx8
30kgx8
Dips
BWx5
15kgx5
15kgx5
15kgx5
15kgx5
15kgx5

A2: WG pullups
BWx5
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6

B1: Push up
BWx15
BWx15
BWx15
BWx15

B2: OA seated cable row
22kgx10
27kgx10
22kgx10
22kgx10
strict as hell
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Ragn

27. okt 2014, 23:07


Billede
Opvarmning
ATG squat
60kgx4
80kgx4
90kgx4
100kgx8
100kgx8 -PR
100kgx8 -PR

BB row
60kgx5
90kgx7
90kgx7
80kgx10 -> 60kgx6
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Ragn

29. okt 2014, 16:54


Billede
Opvarmning
A1: Low inc DB press
30kgx5
30kgx5
30kgx5
30kgx5
30kgx5

A2: Bench supp. DB row
30kgx15
50kgx5
50kgx8
50kgx8
40kgx16
40kgx15
40kgx15
32,5kgx15
32,5kgx15
32,5kgx15
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Ragn

30. okt 2014, 16:05


Billede
Opvarmning
ATG squat
60kgx5
80kgx5
90kgx5
90kgx5
90kgx5
90kgx5
90kgx5
90kgx5

A1: RDL
80kgx5
80kgx5
80kgx5
80kgx5
80kgx5

A2: Dips
BWx10
BWx10
BWx10
BWx10
BWx10

B1: Back extension
BWx15
BWx15
BWx15

B2: BSS FFE
BWx10
12kgx10
12kgx8
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Ragn

31. okt 2014, 17:23


Billede
opvarmning
A1: WG pullups
BWx3
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8 -PR

A2: Very high inc DB press
11kgx5
17kgx5
19kgx5
22kgx5
24kgx5
24kgx5
24kgx5
24kgx5
24kgx5
Brugeravatar
 
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Ragn

3. nov 2014, 18:21


Billede
opvarmning
A1: ATG squat
60kgx3
70kgx3
90kgx3
110kgx3
115kgx3
120kgx3 -PR
130kgx2
100kgx3 -langsom ecc og pause i bunden

A2: WG pullups
BWx3
BWx5
10kgx5
15kgx5
15kgx5
15kgx5
15kgx5
10kgx5
BWx5

B1: Back extension -T:21X0
BWx8
BWx8
BWx8
BWx8
BWx8

B2: OA seated cable row -strict
22kgx10
27kgx10
27kgx10
27kgx10
27kgx10
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Ragn

4. nov 2014, 17:38


Billede
opvarmning
RDL
60kgx5
80kgx5
90kgx5
100kgx5 -PR
100kgx5 -PR
100kgx5 -PR
god kontakt

A1: BB curl
20kgx8
30kgx6
35kgx6
40kgx6
40kgx6
40kgx6
Incline DB curl
14kgx8
14kgx8
CG chinups
BWx5
BWx5

A2: Pushdown
x10
x8
x8
x8
x8
x8
x8
x8
x8
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Ragn

5. nov 2014, 16:53


Billede
opvarmning
ATG squat -T:21X0
60kgx3
70kgx3
80kgx8
80kgx8
80kgx8

A1: Bench supp. DB row
30kgx4
40kgx4
50kgx5
50kgx7
50kgx7
50kgx7
WG pullups -> DB row
BWx8 -> 35kgx8
BWx8 -> 35kgx8
BWx7 -> 35kgx8

A2: Decline DB press
25kgx4
32,5kgx4
40kgx5
40kgx5 -PR
40kgx5 -PR
40kgx5 -PR
40kgx5 -PR
30kgx8
30kgx8
30kgx8

Seated leg curls
30kgx10
40kgx10
45kgx10
50kgx10
55kgx8
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Ragn

8. nov 2014, 15:11


Billede
Opvarmning
BSS FFE
BWx8
11kgx6
17kgx6
22kgx6
24kgx6
28kgx6
30kgx6

A1: Incline Bench press
50kgx8
60kgx6
60kgx8
60kgx8

A2: WG pulldown
54kgx8
59kgx8
63kgx8
68kgx8
68kgx8

A3: Back extension
BWx20
BWx20

B1: Chest supp. DB row
24kgx15
24kgx15
24kgx12

B2: Dips
BWx12
BWx12
BWx12
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Ragn

10. nov 2014, 15:53


I går blev det kørt et circuit af Chinups, Dips, Pushdown og DB curl.
Billede
Opvarmning
A1: ATG squat -T:20X0
60kgx3
80kgx3
100kgx3
105kgx3
110kgx3
100kgx3

A2: WG pullups -meget strict
BWx3
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx10
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Ragn

12. nov 2014, 17:49


God power i dag
Billede
Opvarmning
ATG squat
60kgx5
70kgx5
90kgx5
100kgx5
100kgx10
100kgx10 -PR
100kgx10 -PR !!

A1: RDL
60kgx5
90kgx5
100kgx5
100kgx5
100kgx5
100kgx5 -PR
Ikke helt så god kontakt i dag

A2: BB bench press
50kgx5
60kgx5
70kgx5
70kgx5
70kgx5
70kgx5
70kgx5
Opspænd var godt

B1: Pushdown
x8
x8
x8

B2: Inc DB curl
11kgx12
11kgx12
11kgx12
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