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Ragn

11. jul 2015, 18:10


Billede
Opvarmning
A1: CG BB bench press
50kgx5
60kgx5
70kgx5
75kgx5
80kgx5
80kgx5
80kgx5
80kgx5
80kgx5
Nok en form for PR

A2: Chest supp. BB row
50kgx8
60kgx8
65kgx8
70kgx8
75kgx7
70kgx8
70kgx6
60kgx8
60kgx8

B1: Inc DB flies
11kgx8
17kgx8
19kgx8
22kgx8
22kgx8
22kgx8
22kgx8

B2: Leaned back horizontal pulldown
50kgx10
59kgx8
63kgx8
68kgx6
63kgx8
63kgx8
63kgx8

C1: Incline DB curls -T:2010
11kgx8
14kgx8
17kgx5
14kgx8

C2: Decline crunches
BWx12
BWx12
BWx12

C3: Back extension
BWx20
BWx20
BWx20
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Ragn

13. jul 2015, 17:11


Billede
Opvarmning
ATG squat
60kgx4
80kgx3
100kgx3
110kgx3
120kgx3
125kgx5 -PR av..
120kgx5 av..av..
110kgx5
100kgx5
100kgx5

A1: WG pullups -T:2010
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5 -ingen TM herefter
BWx6
BWx6
BWx6
BWx6
BWx5
BWx5
BWx5
BWx5

A2: Low inc BB press -fokus på form
60kgx5
70kgx5
75kgx5
80kgx5
80kgx5
80kgx5
75kgx5
75kgx5
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Ragn

15. jul 2015, 19:50


Billede
Opvarmning
A1: Pullups
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx5
BWx5

A2: Dips
BWx5
BWx18
BWx15
BWx12
BWx10
BWx10
BWx10
BWx10
BWx8
BWx8

B1: WG pulldowns
54kgx8
59kgx8
63kgx8
63kgx8
63kgx8
63kgx8

B2: Inc DB flyes
17kgx8
22kgx8
22kgx8
22kgx8
22kgx8

Alt. DB curl
17kgx8
19kgx8
19kgx6
19kgx5
17kgx7
17kgx6
17kgx6
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Ragn

16. jul 2015, 21:24


Billede
Opvarmning
A1: Bench supp. DB row -20 sæt, korte pauser
30kgx8
42kgx8
42kgx8
45kgx8
45kgx8
47kgx8
47kgx8
50kgx7
50kgx7
52kgx6
52kgx5
55kgx5
55kgx5
47kgx7
47kgx6
45kgx6
45kgx6
42kgx8
42kgx8
42kgx6

A2: Inc DB press
22kgx8
22kgx8
30kgx8
30kgx10
30kgx10
30kgx10
A2: Rope pushdown
x10
x8
x8
x8
x8
A2: Cable crossover
10kgx14
12kgx14
15kgx12
15kgx12

ATG squat -1s pause i bunden på alle reps ben var døde, så fokus på teknik
20kgx5
60kgx5
80kgx5
90kgx5
100kgx5

Decline crunches
BWx12
BWx12
BWx12
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Ragn

17. jul 2015, 16:48


Billede
Opvarmning - overraskende meget styrke på trods af 3. træningsdag i streg
ATG squat
60kgx5
80kgx3
90kgx3
100kgx17 -PR!
100kgx10

A1: UH seated cable row
58kgx8
63kgx8
63kgx8
63kgx8
63kgx8
Neutral-CG pulldowns
63kgx8
68kgx8
73kgx8
77kgx8
82kgx6

A2: Very high inc DB press
17kgx8
24kgx6
28kgx6
30kgx7
30kgx8 -PR
30kgx7
30kgx6
30kgx6
Lateral raises
11kgx8
11kgx8
11kgx8
11kgx8

B1: Leaned back horizontal pulldowns
58kgx8
54kgx10
54kgx9

B2: Back extension
BWx20
BWx18

EZ-bar curl
44kgx8
44kgx8
44kgx8
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Ragn

19. jul 2015, 15:23


Opvarmning
A1: CG BB bench press
60kgx5
70kgx5
80kgx5
82,5kgx5
82,5kgx5
82,5kgx5
82,5kgx5
82,5kgx5
Nok en form for PR
Inc DB flyes
17kgx8
19kgx8
22kgx8
24kgx8 -PR
24kgx8 -PR
24kgx7

A2: WG pullups -T:42X2
BWx2
BWx4
BWx4
BWx4
BWx4
BWx4 -ingen TM herefter
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8

B1: Inc DB curl
17kgx6
17kgx6
17kgx6
17kgx6

B2: Seated OH extension -fokus på at lære øvelsen
17kgx6
17kgx7
17kgx8
17kgx8
17kgx8

B3: Decline crunches
BWx12
BWx14
BWx14

DB hammer curl
14kgx10
14kgx10
14kgx16
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Ragn

20. jul 2015, 20:23


Billede
Opvarmning
ATG squat
60kgx5
80kgx3
100kgx3
115kgx2
125kgx2
140kgx2
130kgx2

RDL -FFE
60kgx8
70kgx8
80kgx8
90kgx8
100kgx8

A1: Seated cable row -1s hold på alle reps
68kgx8
73kgx8
73kgx8
73kgx8
68kgx7

A2: Back extension -1s hold i toppen på alle reps
BWx10
11kgx8
14kgx6
14kgx5
11kgx7

B1: CG chinups
BWx5
BWx7
BWx7
BWx7
BWx6

B2: FFE BSS -langsom ecc
BWx8
BWx8
BWx8
BWx8
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Ragn

22. jul 2015, 18:09


Opvarmning
A1: Dips
BWx5
BWx18
BWx18
BWx15
BWx13
BWx10

A2: WG pullups
BWx3
BWx16 -PR
BWx12
BWx12
BWx9
BWx8

B1: Military press
50kgx5
50kgx5
50kgx5
50kgx5
50kgx4

B2: WG pulldowns -strict & thumbless grip
50kgx12
54kgx10
45kgx12 -even more strict
45kgx12
45kgx12

C1: Alt. DB curl
19kgx8
22kgx7
22kgx6
22kgx6
19kgx6

C2: Inc DB press -fokus på feel
24kgx12
24kgx12
24kgx12
24kgx12
24kgx12

Circuit uden pauser
D1: Cable crossover
10kgx10
10kgx10
10kgx10
10kgx10
10kgx10
10kgx10
10kgx10
10kgx10
10kgx10
10kgx10
D2: DB curl
11kgx10
11kgx8
11kgx8
11kgx8
11kgx8
11kgx8
11kgx8
11kgx8
11kgx8
11kgx8
11kgx8
D3: Decline crunches
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
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Ragn

23. jul 2015, 15:35


Første træning i dag
Flat DB bench press
20kgx5
27kgx5
35kgx5
40kgx5
40kgx5
40kgx5
40kgx5
40kgx5
35kgx5
35kgx5
35kgx5
35kgx5

A1: Bench supp. DB row
40kgx15
40kgx20
40kgx20
40kgx15

A2: Seated leg curl
40kgx12
50kgx12
60kgx12
65kgx10
60kgx10
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Ragn

24. jul 2015, 13:47


Anden træning i går
A1: ATG squat
20kgx10
60kgx10
80kgx10
100kgx10
100kgx10
100kgx10
90kgx10
90kgx10

A2: CG bench press
50kgx5
70kgx5
70kgx6
70kgx6
70kgx6
70kgx6

WG pulldowns
68kgx8
73kgx8
73kgx8
73kgx8
68kgx8
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Ragn

3. aug 2015, 19:57


Ferie udenlands, fik to træninger i okay-ish hotel gym
Dag 1
A1: BB bench press
50kgx8
70kgx6
80kgx5
85kgx3
90kgx2
A2: WG pullup
BWx5
BWx8x8
A3: Seated leg curl
5 sets of 10 reps

B1: Inc DB bench press
22kgx8
22kgx10x4
B2: WG pulldown
50kgx12x3
A3: squat
60kgx5
80kgx5
100kgx5
110kgx3
110kgx3

C1: Inc DB curl
15kgx8x4
C2: DIps
BWx5x2
BWx10x2

Alt omkring 30-60s rest

Dag 2:
A1: RDL
60kgx8
70kgx8
70kgx12x2
A2: Inc DB flyes
15kgx8
22kgx8x7
A3: BB row
60kgx8
70kgx8x3

B1: Pullup 4s ecc
BWx4
BWx3x4
B2: Leg press
4 set af 20 reps

C1: DB lunges
6kgx12
15kgx12
17kgx12
17kgx12
C2: EZ-bar curl
45kgx7x3
C3: BB bench press -slow ecc og stop
60kgx5x5

D1: Inc DB curl -T:2010
12kgx6x6
D2: Rear lateral raises -hold i toppen
4kgx8x3
D3: Pulldown UH
30kgx8
50kgx8x2
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Ragn

3. aug 2015, 20:03


Nyt program fra i dag
Billede
Opvarmning
ATG squat -T:31X1
60kgx5
80kgx4
100kgx4
100kgx4
100kgx4
100kgx4
100kgx4

A1: BB bench press -T:21X1
60kgx5
65kgx5
65kgx5
65kgx5
65kgx5
65kgx5

A2: WG pullups - 10s ecc fase
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2

B1: Narrow-NG pulldowns
58kgx8
63kgx8
68kgx8
68kgx8
63kgx8
63kgx8

B2: Pushdown
27kgx10
32kgx8
32kgx8
32kgx8
27kgx10
27kgx10
27kgx8
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Ragn

4. aug 2015, 11:55


Roning og cykling før.
Billede
Dag 2 af det nye program, i dag holdt på et minimum, mere volumen i morgen.
A1: Back extenstion -T:31X1
BWx8
BWx8
BWx8
BWx8
BWx8

A2: Incline DB press -T:3131
22kgx5
22kgx5
22kgx5
22kgx5
22kgx5

Bench supp. DB row -T:31X1
40kgx6
40kgx6
40kgx6
40kgx6
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Ragn

5. aug 2015, 13:22


Dag 3:
Billede
A1: ATG squat
60kgx5
70kgx5
90kgx12
90kgx12
90kgx12

A2: WG pullups -strict
BWx4
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx5
BWx5

A3: Dips -strict med slow ecc
BWx5
BWx7
BWx8
BWx7
BWx6
BWx5
BWx5
BWx5
BWx5
BWx5
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Ragn

7. aug 2015, 13:01


Dag 4
Billede
Opvarmning
RDL -T:3010
60kgx5
70kgx8
70kgx8
70kgx8

A1: Alt. DB curl
11kgx8
17kgx8
22kgx7
22kgx7
22kgx7
22kgx6 -nok en form for PR

A2: Inc DB flyes
17kgx8
24kgx6
24kgx6
24kgx6
24kgx6
24kgx6

B1: Seated cable row
63kgx8
73kgx8
77kgx8
82kgx8
86kgx6
77kgx8
77kgx8
73kgx8
73kgx8
73kgx8

B2: Pushdown -fokus på feel
25kgx8
27kgx8
30kgx8
30kgx8
32kgx8

C1: DB hammer curl
11kgx16
11kgx14
11kgx14

C2: Cable crossover
17kgx10
17kgx8
15kgx10
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Ragn

10. aug 2015, 15:10


Opvarmning
ATG squat -T:31X1
60kgx5
80kgx4
105kgx4
105kgx4
105kgx4
105kgx4
105kgx4

A1: WG pullups -T:10010
2,5kgx2
2,5kgx2
2,5kgx2
2,5kgx2
2,5kgx2
2,5kgx2
2,5kgx2
2,5kgx2

A2: Flat BB bench press -T:21X1
60kgx5
70kgx5
70kgx5
70kgx5
70kgx5
70kgx5

B1: Narrow-NG pulldown
63kgx10
68kgx8
68kgx8
68kgx8
63kgx8
63kgx8

B2: Flat DB bench press
30kgx8
30kgx8
30kgx8
30kgx8
30kgx8

WG pulldowns
63kgx8
63kgx8
63kgx8
UH pulldown
63kgx8
63kgx7
63kgx6
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Ragn

11. aug 2015, 16:43


Opvarmning
Bench supp. DB row -T:31X1
42,5kgx6
42,5kgx6
42,5kgx6
42,5kgx6

A1: Back extension -T:31X1
BWx9
BWx9
BWx9
BWx9
BWx9

A2: Incline DB press -T:3030
24kgx5
24kgx5
24kgx5
24kgx5
24kgx5

Chest supp. DB row
24kgx10
24kgx10
24kgx10
24kgx10
24kgx10
24kgx10

EZ-bar curl
50kgx7
50kgx6
45kgx7
40kgx10
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Ragn

13. aug 2015, 19:24


Opvarmning
Billede
ATG squat
60kgx5
70kgx5
95kgx12
95kgx12
95kgx12

A1: Dips
BWx5
BWx18
BWx8
BWx8
BWx8
BWx6 - forkert bane
Dips føltes ikke godt herfra, andet pressing var dog okay
Low inc DB flyes
11kgx8
17kgx8
22kgx8
24kgx7
24kgx7
24kgx7
24kgx6

A2: Pullups
BWx5
BWx17 -PR! -løs form i modsætning til alle andre sæt
BWx8
BWx7
Bwx7
BWx7
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx5

Very WG pulldowns
59kgx8
59kgx8
59kgx8
WG pulldowns
63kgx8
63kgx8
63kgx8
Pulldowns
63kgx7
63kgx7
63kgx7
Neutral-CG pulldown
59kgx8
59kgx8
59kgx8
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Ragn

15. aug 2015, 15:23


Billede
Opvarming -alt med korte pauser i dag
A1: Alt. DB curl
10kgx10
17kgx8
22kgx6
24kgx6
24kgx5 -PR
22kgx6
22kgx6
22kgx5

A2: RDL -T:3010
60kgx5
75kgx8
75kgx8
75kgx8

Seated cable row
77kgx10
82kgx8
82kgx8 -PR
82kgx8 -PR
82kgx7
77kgx8
77kgx8
77kgx8

B1: Chest supp. DB row
22kgx8
22kgx8
22kgx8
22kgx8
22kgx8

B2: DB hammer curl
11kgx10
14kgx8
17kgx8
17kgx7
14kgx8

Seated cable row -dropset
77kgx7 -> 63kgx6 -> 50kgx5
77kgx7 -> 63kgx5 -> 50kgx6
77kgx7 -> 63kgx5 -> 50kgx5

D1: Incline DB curl
11kgx10
11kgx10
11kgx9
11kgx9
11kgx10

D2: Push-ups
BWx30
BWx28
BWx25
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Ragn

17. aug 2015, 18:39


Billede
Opvarmning
ATG squat -T:31X1 (på worksets)
60kgx5
80kgx4
105kgx4 -glemt at sætte nok vægt på...derfor et ekstra sæt med 2 reps
107,5kgx4
107,5kgx4
107,5kgx4
107,5kgx4
107,5kgx2

A1: WG pullups -T:10010
5kgx2
5kgx2
5kgx2
5kgx2
5kgx2
5kgx2
5kgx2
5kgx2

A2: BB bench press -T:21X1
60kgx5
72,5kgx5
72,5kgx5
72,5kgx5
72,5kgx5
72,5kgx5

B1: Neutral-CG pulldowns
59kgx8
63kgx8
68kgx8
68kgx8
OA pulldown
27kgx8
32kgx8
32kgx8
27kgx8
Very-WG pulldown
59kgx8
59kgx8
59kgx7

B2: Dips -T:5210 - stille og roligt, mærkede intet
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2

EZ-bar curl -fokus på feel
40kgx12
40kgx8
40kgx8
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Ragn

19. aug 2015, 17:29


Billede
Opvarmning
Bench supp. DB row -T:31X1
45kgx6
45kgx6
45kgx6
45kgx5 -føj

A1: Back extension -T:31X1
6kgx6
6kgx6
6kgx6
6kgx6
6kgx6

A2: Incline DB press -T:3030
26kgx5
26kgx5
26kgx5
26kgx5
26kgx5

B1: Low inc DB flyes
19kgx8
19kgx10
19kgx10
19kgx10
19kgx8

B2: Seated cable row
73kgx8
77kgx8
82kgx8
86kgx8 -PR
86kgx8 -PR

C1: Cable crossover
15kgx10
15kgx10
15kgx10
15kgx10

C2: Leaned back horizontal pulldown
54kgx10
54kgx10
54kgx10
54kgx8
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Ragn

20. aug 2015, 15:49


Billede
Opvarmning
ATG squat
60kgx5
70kgx4
80kgx4
100kgx12
100kgx12 -PR
100kgx12 -PR her ville jeg gerne ligge mig og dø lidt...

A1: Dips -T:41X1
BWx2
BWx2
5kgx2
5kgx2
5kgx2
5kgx2
5kgx2
5kgx2
5kgx2
5kgx2

A2: Pullups
BWx5
BWx7
BWx7
BWx7
BWx7
BWx7
BWx7
BWx7
BWx7
BWx7
BWx7
BWx6
BWx6
BWx5
BWx5

Inc DB curl -T:3010
11kgx6
14kgx6
14kgx6
14kgx6
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Ragn

22. aug 2015, 12:47


Opvarmning
RDL -T:3010
60kgx5
80kgx6
80kgx6
80kgx6
A1: Deadlift -controlled ecc
120kgx2
120kgx2
120kgx2
120kgx2
120kgx2

A2: Alt. DB curl
17kgx8
19kgx8
22kgx6
22kgx7
22kgx7

B1: Chest supp. DB/BB row
22kgx10
30kgx8
60kgx10
60kgx10

B2: Push up
BWx30
10kgx15
10kgx13
10kgx10
10kgx12

Seated cable row
77kgx8
77kgx12
77kgx11
77kgx10
77kgx8

C1: DB hammer curl
14kgx10
17kgx8
17kgx8
17kgx8

C2: Seated DB press
24kgx12
24kgx12
24kgx11
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Ragn

23. aug 2015, 15:50


Dag 1 del 1
Billede
Opvarmning
ATG squat -T:31X1
60kgx5
80kgx4
100kgx2
110kgx4
110kgx4
110kgx4
110kgx4
110kgx4
fuck....

BSS -fokus på teknik
BWx8
BWx5
BWx5
BWx5
BWx5
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Ragn

24. aug 2015, 16:44


Dag 1 del 2
Billede
Opvarmning
A1: WG pullups -T:10010
7,5kgx2
7,5kgx2
7,5kgx2
7,5kgx2
7,5kgx2
7,5kgx2
7,5kgx2
7,5kgx2

A2: Flat BB bench press -T:21X1
75kgx5
75kgx5
75kgx5
75kgx5
75kgx5 -lige på grænsen

B1: Dips -T:52X0
BWx3
7,5kgx3
7,5kgx3
7,5kgx3
7,5kgx3
7,5kgx3

B2: WG pulldowns -thumbless grip
50kgx10
59kgx8
63kgx8
68kgx8
73kgx6
68kgx8
68kgx7
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Ragn

26. aug 2015, 14:58


Billede
Opvarmning
A1: Back extenstion -T:31X1
6kgx8
6kgx8
6kgx8
6kgx8
6kgx8

A2: Incline DB bench press -T:3030
28kgx5
28kgx5 -opdagede her at den ene var en 26'er...
28kgx6
28kgx6
28kgx6

B1: Bench supp. DB row -hold i toppen
30kgx5
42kgx5
47kgx5
50kgx5
52kgx5
55kgx5
52kgx5
52kgx5
47kgx5
47kgx5

B2: Low inc BB press
60kgx8
70kgx8
75kgx5
75kgx5
75kgx5

C1: Seated cable row
77kgx8
82kgx8
82kgx8
82kgx8

C2: Incline DB flyes
19kgx8
19kgx8
19kgx8
19kgx8

Standing cable curl
x8
x8
x8
x8
x8
den var sgu okay
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Ragn

27. aug 2015, 14:55


Billede
Opvarmning
ATG squat
60kgx5
70kgx5
90kgx3
105kgx12
105kgx12 -PR
105kgx12 -PR

A1: Dips -T:52X0
BWx2
BWx2
10kgx2
10kgx2
10kgx2
10kgx2
10kgx2
10kgx2
10kgx2
10kgx2

A2: WG pullups
BWx5
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx7
BWx6
BWx7
BWx6
BWx5

B1: Rope pushdown
25kgx12
30kgx8
32kgx8
35kgx8
32kgx8

B2: Decline crunches
BWx10
BWx10
7kgx8
7kgx8

B3: Narrow-NG pulldowns
58kgx8
63kgx7
58kgx8
58kgx7
54kgx8
54kgx8
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Ragn

29. aug 2015, 17:05


Billede
Opvarmning
RDL -T:3010
60kgx5
85kgx6
85kgx6
85kgx6
Dødløft -controlled ecc
125kgx2
125kgx2
125kgx2
125kgx2
125kgx2

A1: BB curl
20kgx8
40kgx8
45kgx8
50kgx6
45kgx8
45kgx7

A2: push-up
BWx35
BWx30
15kgx10
15kgx10

B1: Chest supp. DB row
28kgx8
28kgx8
28kgx8
28kgx8
28kgx8
28kgx8
28kgx8
28kgx8
28kgx8
28kgx8

B2: Seated DB press
19kgx10
24kgx10
24kgx10
24kgx10
24kgx10

C1: Cable crossover
20kgx8
17kgx8
15kgx8
15kgx8
15kgx8

C2: Seated cable row
73kgx8
73kgx8
73kgx8
73kgx8
73kgx8

D1: Diamond push-ups
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8

D2: DB hammer curl
14kgx10
17kgx10
19kgx8
19kgx8
19kgx7
17kgx8
17kgx8
17kgx8
17kgx8
17kgx7
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Ragn

31. aug 2015, 15:00


Billede
Opvarmning
ATG squat
60kgx5
70kgx4
90kgx3
100kgx3
115kgx2
130kgx2
130kgx1
140kgx4 -PR!!
120kgx2 -T:31X1
120kgx2 -T:31X1
120kgx2 -T:31X1

A1: WG pullups -T:10010
10kgx2
10kgx2
10kgx2
10kgx2
10kgx2
10kgx2
10kgx2
10kgx2

A2: BB bench press
60kgx5
70kgx3
80kgx2
90kgx2
100kgx2 -PR
90kgx5 -PR
90kgx4
70kgx5 -stop i bunden på alle reps herfra
70kgx5
70kgx5
70kgx5

B1: Dips -T:52X0
BWx3
10kgx4
10kgx4
10kgx3
10kgx3
BWx4

B2: Narrow-NG pulldown
59kgx8
63kgx8
68kgx8
68kgx8
WG pulldown
68kgx8
68kgx8
68kgx8
68kgx8
Pulldown
68kgx8
68kgx8
68kgx8
63kgx8
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Ragn

2. sep 2015, 13:39


Opvarmning
A1: Incline DB press -T:3030
30kgx5
30kgx5
30kgx5
30kgx5
30kgx5


A2: Bench supp. DB row
30kgx5
40kgx10
42,5kgx10
45kgx10
47,5kgx9
47,5kgx8
47,5kgx8
47,5kgx8

B1: Back extension -T:21X1
8kgx6
8kgx6
8kgx6
8kgx6
8kgx6

B2: Flat DB bench press
37,5kgx5
37,5kgx5
37,5kgx5
37,5kgx5
37,5kgx5

C1: Seated cable row
65kgx8
75kgx8
85kgx8
90kgx8
95kgx8
95kgx8
90kgx8
90kgx8

C2: Ab wheel rollout
BWx5
BWx5
BWx5
BWx5

C3: Seated leg curl
45kgx10
50kgx10
60kgx10
70kgx10
75kgx8

C4: Cable crossover
x8
x8
x8
x8
x8
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