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Ragn

13. jan 2015, 22:00


Billede
Opvarmning
A1: ATG squat -T:21X1
60kgx3
80kgx3
90kgx4
90kgx4
90kgx4
90kgx4
90kgx4
90kgx4

A2: WG pullups -T:41X1
BWx3
BWx5
BWx4
BWx4
BWx4
BWx4
BWx4

B1: RDL
60kgx5
90kgx5
90kgx5
90kgx5
90kgx5

B2: BW row -T:10X1
BWx5
BWx5
BWx5
BWx5
BWx5

C1: OA seated cable row
27kgx8
36kgx8
41kgx8

C2: Push up
BWx20
BWx20
BWx20
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Ragn

14. jan 2015, 21:41


Billede
Opvarmning
A1: Flat DB bench press -T:20X0
22kgx5
32kgx5
37,5kgx4
37,5kgx5
37,5kgx5
37,5kgx5
37,5kgx5

A2: Bench supp. DB row
30kgx5
40kgx5
47,5kgx5
50kgx7
50kgx7
50kgx7
50kgx7
50kgx7

B1: Platzian Dips
BWx8
BWx8
BWx8
BWx8
BWx8

B2: Alt. DB curl
17,5kgx8
20kgx5
17,5kgx8
17,5kgx8
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Ragn

15. jan 2015, 18:18


Opvarmning
ATG squat 85kg=BW
60kgx5
80kgx5
85kgx18 -lidt skuffet
85kgx15
85kgx10

A1: Back extension
BWx15
BWx15
BWx15
BWx15

A2: Closegrip chinups
BWx5
BWx5
BWx5
BWx5
BWx5

A3: Low inc BB press
60kgx5
70kgx5
75kgx5
75kgx5
75kgx5
75kgx5
75kgx5
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Ragn

17. jan 2015, 19:27


Billede
Opvarmning
Dødløft
100kgx3
120kgx3
125kgx3
130kgx3
140kgx2
150kgx2
160kgx1
A1:
140kgx2
130kgx3
130kgx3
130kgx3 -hold and squeeze i toppen herfra på sidste rep
130kgx3
100kgx5
100kgx5
100kgx5

A2: Seated DB press
19kgx8
24kgx8
26kgx8
26kgx8
28kgx8 -PR
26kgx7
24kgx5

A3: Inc DB curl -T:2010
14kgx6
14kgx8
14kgx6
14kgx6
Hammer curl T:2010
11kgx6
11kgx6
11kgx6
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Ragn

19. jan 2015, 18:49


Billede
opvarmning
A1: ATG squat
60kgx5
70kgx5
90kgx5
100kgx5
110kgx5
120kgx5
100kgx5

A2: WG pullups
BWx3
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
B1:
BWx10
BWx10
BWx8 -2 fra 10x10.....

B2: Dips
BWx8
15kgx8
15kgx8
15kgx7
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Ragn

21. jan 2015, 16:47


Billede
Opvarmning
RDL
60kgx5
70kgx5
90kgx5
90kgx5
90kgx5
90kgx5

A1: Low inc BB press
60kgx5
70kgx3
77,5kgx5
77,5kgx5
77,5kgx5
77,5kgx5
77,5kgx5

A2: WG pullups -strict med hold i toppen
BWx3
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5

Seated cable row
77kgx8
77kgx8
77kgx8
77kgx8
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Ragn

22. jan 2015, 13:35


Billede
Opvarmning
A1: Dips
BWx5
BWx8
BWx8
BWx8
BWx8
BWx8
10kgx6
15kgx6
15kgx6
15kgx6
BWx8
BWx6
BWx5
BWx5

A2.1: BB row
60kgx5
70kgx5
80kgx5
90kgx5
90kgx5
90kgx5
90kgx5
90kgx5
80kgx5
80kgx5
80kgx5
A2.2: EZ-bar curl
40kgx8
47,5kgx8
47,5kgx8
47,5kgx8

Inc DB curl
11kgx8
14kgx8
14kgx8
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Ragn

23. jan 2015, 19:15


Billede
Opvarmning
Front squat
60kgx5
70kgx5
80kgx5
90kgx5
ATG squat
100kgx5
100kgx8
100kgx10
90kgx14

A1: Dødløft
90kgx5
110kgx5
130kgx4
130kgx4
130kgx4

A2: Pushdown
27kgx8
32kgx8
32kgx8
32kgx8
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Ragn

24. jan 2015, 15:00


Billede
A1: Chest supp. DB row
11kgx10
22kgx10
24kgx10
24kgx10
24kgx10
24kgx10
24kgx10

A2: Inc BD press
11kgx8
17kgx8
22kgx8
26kgx8
30kgx8
30kgx7
30kgx7

B1: Neutral-CG pulldowns
59kgx10
63kgx8
63kgx8
63kgx8
63kgx8

B2: Mekanisk dropset: Inc -> low inc -> flat db bench press
26kgx7 -> 26kgx 3 -> 26kgx2
24kgx7 ->24kgx4 -> 24kgx3
24kgx8 ->24kgx5 -> 24kgx3

B3: Back extension
BWx15
BWx15
BWx15
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Ragn

26. jan 2015, 16:40


Træning inden kort uges ferie
Opvarmning
Dødløft
60kgx5
100kgx5
120kgx3
130kgx3
140kgx3
150kgx3 -PR
130kgx3
130kgx3
130kgx3

A1: WG pullups -thumbless grip
BWx3
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5

A1: Low inc BB press
60kgx5
70kgx5
80kgx5
80kgx5
80kgx5
80kgx5
80kgx5

Seated cable row
77kgx8
77kgx8
82kgx8
77kgx8

DB curl
17kgx7
17kgx7
17kgx7
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Ragn

3. feb 2015, 23:05


Efter en uges ferie med kun to små circuit træninger så:
Billede
Opvarmning
ATG squat
60kgx5
80kgx5
100kgx5
110kgx3
120kgx2
130kgx2
140kgx1 -strict

A1: Dødløft
60kgx5
100kgx5
130kgx3
150kgx3
150kgx3 -PR
130kgx3

A2: Low inc BB press
60kgx5
70kgx3
80kgx2
90kgx1
95kgx1 -PR
70kgx5
70kgx4

B1: WG pullups -thumbless grip
BWx8
BWx10
BWx8
BWx7

B2: Dips
BWx6
BWx6
BWx6
BWx6
BWx6

Seated cable row
77kgx8
73kgx8
73kgx10
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Ragn

5. feb 2015, 18:48


Bodyweight training
Billede
Opvarmning
A1: GHCR
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
Back extension
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
104 reps

A2: Dips
BWx5
BWx5
BWx5
BWx8
BWx8
BWx8
BWx8
BWx8
BWx7
BWx7
BWx8
BWx7
BWx7
BWx7
BWx6
BWx5
BWx5
114 reps

A3: WG pullups -thumbless grip
BWx5
BWx5
BWx6
BWx6
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
102 reps
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Ragn

6. feb 2015, 16:16


Kort træning, der var ikke meget at skyde med
Billede
Opvarmning
A1: ATG squat
60kgx5
80kgx5
100kgx8
100kgx8
100kgx7
Det var intet

A2: Seated cable row
63kgx8
73kgx8
77kgx8
82kgx8
86kgx6
82kgx7
77kgx8
77kgx8

EZ-bar curl
40kgx12
40kgx10
40kgx11
Inc DB curl -T:2010
11kgx6
11kgx6
11kgx6
Hammer curl
11kgx10
14kgx8
11kgx12
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Ragn

8. feb 2015, 17:24


Billede
Opvarmning
A1: Dødløft
60kgx5
100kgx5
120kgx5
130kgx3
130kgx5
130kgx5
130kgx5
130kgx5

A2: Seated DB press
22kgx8
22kgx10
22kgx10
22kgx12
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Ragn

10. feb 2015, 15:05


Opvarmning
Billede
A1: ATG squat -reset i dag
60kgx5
70kgx5
90kgx5
90kgx5
90kgx5
90kgx5
90kgx5

A2: WG pullups
BWx5
BWx5
5kgx5
10kgx5
15kgx5
20kgx5
15kgx5
15kgx5
15kgx5
BWx8
BWx8

Low inc BB press
60kgx5
70kgx5
77,5kgx5
77,5kgx5
77,5kgx5
77,5kgx5
77,5kgx5

B1: Close-NG pulldown
63kgx8
68kgx8
68kgx8
68kgx8
68kgx8
68kgx8

B2: Pushdown
x8
x10
x10
x10
x10

OA seated cable row
27kgx10
27kgx10
27kgx10
27kgx10
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Ragn

12. feb 2015, 16:26


Billede
Opvarmning
ATG squat
50kgx5
70kgx5
85kgx3
95kgx5
95kgx5
95kgx5
95kgx5
95kgx5

A1: Flat DB bench press
25kgx5
32,5kgx5
37,5kgx5
40kgx5
40kgx5
40kgx5
40kgx5
40kgx4

A2: Bench supp. DB row
25kgx5
32,5kgx5
42,5kgx5
47,5kgx5
50kgx7
50kgx7
50kgx7
50kgx7
50kgx7

B1: Dips
BWx10
BWx12
BWx12

B2: Chinups
BWx8
BWx8
BWx8
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Ragn

13. feb 2015, 15:34


Opvarmning
Dødløft
60kgx5
100kgx5
T:2010
100kgx5
100kgx5
100kgx5
100kgx5
Ingen TM herfra
100kgx10

Seated cable row
77kgx10 -> 63kgx6 -> 50kgx6
77kgx9 -> 63kgx6 -> 50kgx6
77kgx8 -> 63kgx5 -> 50kgx6

EZ-bar curl
45kgx8
45kgx8
45kgx12

Inc DB curl -T:3010
11kgx6
11kgx6
11kgx6
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Ragn

15. feb 2015, 16:49


Billede
Opvarmning
A1: Back extension
BWx10
BWx15
BWx15
BWx15

A2: Seated cable row
77kgx12
77kgx12
77kgx12
77kgx12
77kgx10
77kgx10
77kgx10

A3: Dips
BWx5
BWx8
15kgx6
20kgx5
20kgx5
20kgx5
20kgx5
BWx6

B1: Alt. DB curl
17kgx8
19kgx8
19kgx7
17kgx8

B2: Rope pushdown
x8
x8
x8
x8

C1: DB hammercurl
12kgx10
14kgx10
14kgx12

C2: Straightbar pushdown
x8
x8
x8
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Ragn

16. feb 2015, 18:22


Opvarmning
ATG squat
60kgx5
70kgx5
90kgx3
100kgx5
100kgx5
100kgx5
100kgx5
100kgx5

A1: Low inc BB press
60kgx5
70kgx5
80kgx5
80kgx5
80kgx5
80kgx5
80kgx3

A2: WG pullups
BWx3
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
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Ragn

17. feb 2015, 16:44


Rodet gæstetræning
A1: GHGR
BWx8
BWx8
BWx8
BWx8

A2: Flat DB bench press
36kgx5
36kgx8
36kgx8
36kgx8

A3: Bench supp. DB row
36kgx5
42kgx14
42kgx12
42kgx14

B1: Plate loaded row machine
x8
x8
x8
x8

B2: Rope pushdown
x8
x8
x8

Lying leg curls
30kgx8
40kgx8
40kgx8
40kgx8

C1: Alt. DB curl
18kgx8
20kgx8
20kgx7
16kgx12

C2: Chest press machine
20kgx20
30kgx10
40kgx10
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Ragn

19. feb 2015, 16:22


Billede
Opvarmning
ATG squat
60kgx5
70kgx4
90kgx3
105kgx5
105kgx5
105kgx5
105kgx5
105kgx5

WG pullups -ecc only 8s-8s-6s
15kgx3
15kgx2
BWx3
BWx3
Uden TM og med koncentric
BWx4
BWx5
BWx6

A1: Seated cable row
77kgx9 -> 63kgx7 -> 50kgx6
77kgx7 -> 63kgx5 -> 50kgx6
73kgx8 -> 63kgx5 -> 50kgx4

A2: Push up
BWx20
BWx20
BWx20
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Ragn

20. feb 2015, 15:09


Billede
Opvarmning
Dødløft
60kgx5
100kgx5
120kgx3
130kgx3
140kgx5
140kgx5
T:2010 herfra
100kgx4
100kgx4
100kgx4

A1: Seated DB press
17kgx6
22kgx6
26kgx6
28kgx6
28kgx6
26kgx6
26kgx6
26kgx6
Cable cross
15kgx8
15kgx8
15kgx8
Reverse cable cross
5kgx10
7kgx10
7kgx10

A2: OA seated cable row
27kgx10
32kgx10
32kgx10
Wide-shovel-OH grip cable row
55kgx10
59kgx10
59kgx10
Narrow-shovel-UH grip cable row
59kgx10
63kgx10
63kgx10
Seated cable row
73kgx8
73kgx8
73kgx8
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Ragn

23. feb 2015, 14:04


Billede
Opvarmning
ATG squat
60kgx5
70kgx4
90kgx3
100kgx3
110kgx5
110kgx5
110kgx5
110kgx5
110kgx5

A1: Low inc BB press
60kgx5
70kgx3
80kgx5
80kgx5
80kgx5
80kgx5
80kgx5

A2: WG pullups
BWx3
BWx5
BWx10
BWx10
BWx10
BWx10
BWx10
BWx5
BWx3

EZ-bar curl
40kgx10
45kgx8
47,5kgx8
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Ragn

26. feb 2015, 18:14


Back efter lidt sygdom
Opvarmning
Bench supp. DB row
30kgx5
50kgx5
60kgx5
65kgx5
60kgx5
60kgx5

A1: Back extension
BWx10
10kgx7
30kgx7
30kgx7
30kgx7

A2: Dips
BWx5
BWx10
15kgx7
15kgx7
15kgx7

A3: Inc DB curl -T:2010
14kgx6
14kgx6
14kgx6
14kgx6
14kgx6

B1: WG pullups -thumbless grip & strict
BWx6
BWx6
BWx6
BWx6
BWx6

B2: Lateral raises
10kgx8
10kgx8
10kgx8
10kgx8
10kgx8
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Ragn

28. feb 2015, 15:02


Billede
Opvarmning
Dødløft
60kgx5
100kgx4
120kgx2
130kgx2
140kgx2
150kgx2
160kgx2 -PR
140kgx5
120kgx5
Hmm mere fokus på teknik herfra

A1: Low inc BB press
60kgx5
70kgx3
82,5kgx5
82,5kgx5 -PR
82,5kgx5 -PR
82,5kgx5 -PR
82,5kgx5 -PR

A2: Seated cable row
63kgx10
77kgx10
77kgx10
så knækkede kablet..
CG chinups
BWx8
BWx8
BWx7

EZ-bar curl
40kgx10
40kgx14
40kgx14
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Ragn

2. mar 2015, 17:44


Billede
Opvarmning
A1: ATG squat -deloadish
60kgx3
70kgx3
90kgx2
100kgx2
110kgx1
120kgx1

A2: Flat DB bench press
19kgx5
24kgx5
30kgx14
30kgx14
30kgx14
30kgx10

A3: WG pullups
BWx3
BWx6
BWx15 -PR
BWx11
BWx10
BWx8
BWx8
BWx7

B1: Straight bar pushdown
22kgx14
27kgx14
32kgx10
27kgx12
27kgx12

B2: Chest supp. DB row
19kgx14
19kgx14
19kgx14
19kgx14
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Ragn

4. mar 2015, 21:18


Billede
Opvarmning
A1: low inc BB press
60kgx5
70kgx3
80kgx3
90kgx1
100kgx1 -PR!
70kgx8
70kgx8
70kgx8
70kgx8
70kgx8

A2: WG pulldowns
50kgx8
68kgx8
73kgx8
77kgx8
82kgx6
77kgx8
77kgx8
73kgx8
73kgx8
73kgx8
68kgx8

A3: BSS
BWx5
BWx5
BWx5
BWx8
BWx8
BWx8
BWx8

B1: Dips
BWx8
BWx8
BWx8
BWx8

B2: BB curl
47kgx8
60kgx5
50kgx8
47kgx8

B3: Back extension
BWx23
BWx20
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Ragn

5. mar 2015, 21:50


En fesen omgang i dag
Opvarmning
BB row
50kgx8
60kgx8
70kgx8
70kgx8
80kgx6
80kgx6

A1: CG chinups
BWx6
BWx6
BWx6
BWx6

A2: Push up
BWx15
BWx15
BWx15
BWx15

B1: Inc DB curl
11kgx12
14kgx8
14kgx8
14kgx8

B2: Pushdown
27kgx10
27kgx10
27kgx10
27kgx10

Hammer curl
11kgx12
14kgx10
14kgx8
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Ragn

7. mar 2015, 14:08


I dag fik bagkæden tæsk
Billede
Opvarmning
ATG squat
60kgx3
80kgx3
90kgx3
105kgx2
115kgx2
130kgx1
140kgx1
145kgx1 -strict og PR!!

RDL -T:2010 fokus på at mærke haserne arbejde
60kgx5
70kgx5
80kgx5
90kgx5
95kgx5
95kgx5
95kgx5
95kgx5

A1: Snatch-grip DL -T:2110
60kgx5
70kgx5
70kgx5
70kgx5
70kgx5

A2: Dips
BWx6
BWx8
10kgx8
15kgx8
15kgx8
15kgx8

B1: Back extension -T:2111
BWx8
BWx8
BWx8
BWx8

B2: Chest supp. DB row
17kgx12
19kgx12
19kgx12
19kgx12
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Ragn

9. mar 2015, 18:53


Mine baglår beklager sig stadig
Billede
Opvarmning
A1: WG pullups
BWx5
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx5

A2: Low inc BB press
60kgx5
70kgx5
77,5kgx8
77,5kgx8 -PR
77,5kgx7 -PR
77,5kgx7 -PR

ATG squat -kørte på feel
60kgx5
80kgx5
90kgx10
90kgx14

Alt. DB curl
17kgx8
17kgx8
17kgx8
17kgx8
17kgx7
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