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Ragn

27. apr 2016, 17:11


Opvarmning
Billede
Low incline DB press -T:20X0 & hammergrip
17kgx5
25kgx5
30kgx5
32kgx5
32kgx5
32kgx5

A1: Pushups -T:30X0
BWx8
BWx8
BWx7
BWx7

A2: DB RDL -T:2010
12kgx8
20kgx6
25kgx6
30kgx5
25kgx6

Incline DB curls
15kgx8
17kgx8
20kgx8
20kgx8
20kgx8

B1: Back extension
BWx15
BWx11
BWx10
BWx10

B2: DB curl -T:20X0
15kgx7
15kgx6
15kgx5
15kgx5
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Ragn

29. apr 2016, 10:36


Opvarmning
Billede
Bench supp. DB row -strict
20kgx8
30kgx8
35kgx8
40kgx8
42,5kgx8
42,5kgx8
42,5kgx8
42,5kgx8

A1: BSS FFE -T:30X0
BWx6
12kgx6
15kgx6 -PR
15kgx5
12kgx6

A2: CG pulldowns -thumbless grip
30kgx20
40kgx20
45kgx20
45kgx13

B1: Lying leg curls -T:20X0
50kgx8
60kgx8
65kgx8
70kgx8
75kgx7
70kgx7
65kgx8
65kgx8

B2: Dips -T:32X0
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3

RDL -T:2010
60kgx13
60kgx12
60kgx10

Hanging knee raises + crunches
BWx15+17
BWx13+16
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Ragn

30. apr 2016, 11:55


Opvarmning
ATG squat
60kgx5
70kgx4
80kgx3
100kgx12
100kgx10
100kgx9

WG pullups -T:20X1
BWx5
BWx5
BWx5
BWx5
BWx5

WG pullups
20kgx5
20kgx5
20kgx5
20kgx5
20kgx4

WG pullups -T:30X2
BWx3
BWx4
BWx3
BWx3
BWx3

A1: Incline DB curl -T:2010
17,5kgx6
17,5kgx5
17,5kgx5
17,5kgx5
17,5kgx5

A2: OH DB extension -T:5050
10kgx5
10kgx5
10kgx4
10kgx4

DB hammer curl
17,5kgx8
17,5kgx8
17,5kgx8
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Ragn

2. maj 2016, 09:26


Opvarmning
Billede
A1: Flat DB bench press -T:20X0 & hammergrip
15kgx5
22kgx5
27kgx5
32kgx5
35kgx4
32kgx5
32kgx5
27kgx5

A2: Seated cable row -strict
40kgx8
50kgx8
55kgx8
60kgx8
65kgx8
70kgx8
75kgx8
80kgx8
80kgx8
80kgx8

B1: Pushups -T:30X0
BWx5
BWx7
BWx7
BWx7
BWx6

B2: Lying leg curls
50kgx10
70kgx12 -> 60kgx6 -> 50kgx5
70kgx11 -> 60kgx5 -> 50kgx6
70kgx9 -> 60kgx6 -> 50kgx5

Cable curls
x8
x8
x8
+cuban presses

Alt. pinwheel curls
12kgx8
15kgx8
17kgx8
17kgx8
17kgx8
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Ragn

3. maj 2016, 17:35


Opvarmning
Billede
ATG squat
60kgx5
80kgx4
100kgx3
110kgx2
120kgx2
130kgx2
140kgx1
120kgx2

WG pullups -1s hold i toppen på alle reps
BWx8
BWx8
BWx7
BWx7
BWx7
BWx6
BWx6
BWx5

BSS FFE -T:30X0
BWx6
15kgx7 -PR
15kgx6
15kgx5

A1: Pulldowns -1s hold i bunden på alle reps
50kgx8
55kgx8
55kgx8
55kgx8

A2: DB RDL -T:2010
15kgx6
25kgx6
30kgx6
30kgx6

C1: Back extension
BWx10
BWx10
BWx10
BWx10

C2: NG pullups -strict
BWx5
BWx4
BWx4
BWx4
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Ragn

5. maj 2016, 18:32


Opvarmning
Dips
BWx8
BWx10
BWx10
BWx10
BWx10
BWx10
BWx8
BWx6

1½ Pullups
BWx4
BWx4
BWx4
BWx4
BWx4
WG pullups -30s ecc
5 sæt af 1 rep

RDL
60kgx5
80kgx8
100kgx5
100kgx5
100kgx5
100kgx5

Bench supp. DB row -strict
40kgx5
40kgx7
40kgx8
40kgx8
40kgx8

Alt. DB curl
15kgx7
18kgx7
20kgx7
18kgx7

DB hammer curl
15kgx8
15kgx8
15kgx8

DB curl -T:2010
12kgx6
12kgx6
12kgx6
12kgx6
12kgx6

Hanging knee raises -> crunches
BWx14+18
BWx10+14
BWx8+11
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Ragn

7. maj 2016, 22:19


Opvarmning
Billede
ATG squat
60kgx5
70kgx5
90kgx17
90kgx14

Seated DB press -T20X0
8kgx7
15kgx5
20kgx5
20kgx5
20kgx5
20kgx5

A1: Lying leg curls -T:30X0
50kgx10
60kgx8
65kgx8
70kgx8
70kgx8
70kgx6
65kgx8
65kgx6

A2: Pushups -T:30X0
BWx7
BWx7
T:10X0
BWx12
BWx12
BWx12

Dips -15s ecc only
5 sæt af 1

B1: Incline DB curl -T:20X0
12kgx8
15kgx8
15kgx8
15kgx6

B2: Lunges
2 sæt af 30-40
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Ragn

9. maj 2016, 17:24


Opvarmning -alt kørt helt strict
Billede
Seated cable row -T:10X2
50kgx8
55kgx8
55kgx8
55kgx8
55kgx8

WG pullups
BWx5
BWx5
BWx5
BWx6
BWx5

Seated cable row
50kgx10
60kgx12
60kgx12
60kgx12
60kgx10

NG pullups
BWx4
BWx5
BWx5
BWx5
BWx5
BWx5

Pullups
BWx5
BWx5
BWx5
BWx5
BWx5

Seated cable row
75kgx6
80kgx6
85kgx6
80kgx6
80kgx6

Pullups
BWx5
BWx5
BWx5

Very-WG pullups
BWx5
BWx5
BWx5
BWx5
BWx5

Hanging knee raises -> crunches
BWx17+15
BWx13+15
BWx11+14
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Ragn

10. maj 2016, 17:42


opvarmning
Atg squat
60kgx5
70kgx5
100kgx5
100kgx5
100kgx5
100kgx5
100kgx5

BSS FFE -T:30X0
BWx6
12kgx6
12kgx6
12kgx5

Flat DB bench press -T:20X0 & hammergrip
12kgx5
20kgx5
25kgx5
25kgx6
25kgx6
25kgx6
25kgx5

Back extension
BWx10
20kgx8
22kgx8
22kgx8
9kgx8
9kgx9
9kgx8
9kgx8

Dips
BWx8
BWx10
BWx13
BWx12
BWx8
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Ragn

12. maj 2016, 19:26


Opvarmning -træning uden ryg er kedeligt :(
A1: Dips -T:32X0
BWx2
BWx3
BWx3
BWx3
BWx4
BWx4
BWx4
BWx4
BWx4
BWx3

A2: Lying leg curls -T:20X0
50kgx10
60kgx8
70kgx8
75kgx8
80kgx8
80kgx8
80kgx8
75kgx7
70kgx8
70kgx8

B1: Incline DB curl -T:2010
15kgx5
15kgx7
15kgx8
15kgx8
15kgx8

B2: Calf raises
BWx10
BWx10
BWx10
BWx8
BWx8

Preacher DB curl
10kgx10
10kgx10
10kgx10
BB curl
20kgx20
20kgx23
20kgx20

Hanging knee raises -> crunches
BWx15+20
BWx12+15
BWx11+14
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Ragn

13. maj 2016, 17:28


Opvarmning - gaab
ATG squat
40kgx5
60kgx5
80kgx4
105kgx5
105kgx5
105kgx5
105kgx5
105kgx5

Machine curls
5 sæt af 8

Back extension
BWx20
BWx18

A1: Step-ups
5 sæt 8

A2: Pushdown -T:3020
5 sæt af 8

Machine curls
3 sæt af 18
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Ragn

17. maj 2016, 17:25


Opvarmning -y raises og w pulls, alt ryg med fokus på teknik.
Billede
2xOA Seated cable row -T10X2
45kgx8
50kgx8
50kgx8
50kgx8
50kgx8
50kgx8

ATG squat
60kgx5
80kgx3
100kgx2
110kgx5
110kgx5
110kgx5
110kgx5
110kgx5

Stiffarm lat pulldowns -T:2010
OA
30kgx8
35kgx8
35kgx8
40kgx8
OH
60kgx8
70kgx8
70kgx8

Pullups
BWx7
BWx7
BWx5

Seated DB press -T:20X0
12kgx5
20kgx5
20kgx5
20kgx5
20kgx5
20kgx5

Very WG pullups
BWx5
BWx5
BWx5
BWx5

A1: Lying leg curls -T:20X0
50kgx10
65kgx8
70kgx8
75kgx7
70kgx8

A2: DB curls
18kgx8
18kgx8
18kgx8
Machine curls
x12
x12
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Ragn

18. maj 2016, 16:44


Opvarmning - w pulls
Billede
Push-ups
BWx10
BWx10
BWx20
BWx30
BWx23

DB RDL -T:2010
12kgx8
27,5kgx8
27,5kgx8 -PR
27,5kgx7

Very WG pullups -strict
BWx8
BWx8
BWx8

BSS FFE -T:30X0
BWx6
BWx7
15kgx5
15kgx5

Incline DB curl -T:2010
15kgx5
15kgx5
18kgx5
18kgx5
18kgx5
18kgx5

EZ-bar curl
40kgx8
40kgx9
40kgx8
40kgx8

A1: Hanging knee raises -> Crunches
BWx16+23
BWx11+15
BWx10+14

A2: Pinwheel curls -T:1020
12kgx8
12kgx8
12kgx8
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Ragn

20. maj 2016, 15:48


Opvarmning
Billede
ATG squat
60kgx5
80kgx4
100kgx3
115kgx5
115kgx5
115kgx5
115kgx5
115kgx5

Zottman curls -T:2010
10kgx5
10kgx5
10kgx5
10kgx5
10kgx5
10kgx5
10kgx5

SGDL from blocks
60kgx5
80kgx5
90kgx5
90kgx5
90kgx5

A1: Lying leg curls -T:20X0
50kgx14
50kgx14
50kgx12
50kgx10
50kgx9

A2: Rope pushdown -T:20X0
x10
x10
x10
x9
x9
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Ragn

22. maj 2016, 21:14


Træning i går
2xOA seated cable row -T:10X2
45kgx8
50kgx8
55kgx8
60kgx8
55kgx8
50kgx8
50kgx8
50kgx8

A1: Dips
BWx5
BWx5
BWx5
BWx8
BWx8
BWx8
BWx8

A2: Lat pulldown
60kgx10
70kgx10
75kgx10
80kgx8
80kgx8
80kgx8

Bench supp. DB row -striict
15kgx5
25kgx5
32kgx5
37kgx5
37kgx5
37kgx5
37kgx5
37kgx5

Pulldowns -1s hold ved brystet
40kgx8
45kgx8
50kgx8
50kgx8
50kgx8
50kgx8

Back extension
BWx8
20kgx7
35kgx7
35kgx7
35kgx7

Hanging knee raises -> Crunches
BWx17+18
BWx12+15
BWx10+14
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Ragn

23. maj 2016, 17:14


Opvarmning
Billede
ATG squat
60kgx5
80kgx4
100kgx3
110kgx1
120kgx5
120kgx5
120kgx5
120kgx5
120kgx5
- en form for PR, sidst vejede jeg 6kg mere.

Pullups -striict
BWx8
BWx8
BWx8
BWx8
BWx7
BWx6
BWx6
BWx6

WG pullups -striict
BWx5
BWx5
BWx5
BWx5

Incline DB press -strict
15kgx10
25kgx5
25kgx8
25kgx8
25kgx8
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Ragn

24. maj 2016, 15:59


Opvarmning
Billede
Push-ups -T:30X0
BWx8
BWx8
BWx8
BWx8
BWx30 - no TM
+ w pulls

A1: Lying leg curls -T:20X0
50kgx8
65kgx8
75kgx8
80kgx8
85kgx8 -PR
80kgx6
75kgx6

A2: Zottman curls
10kgx5
12kgx5
12kgx5
12kgx5
12kgx4

B1: BSS FFE -T:30X0
BWx6
BWx8
10kgx5
10kgx5

B2: BB curl -strict
20kgx8
30kgx8
30kgx8
30kgx8
30kgx6

DB RDL -T:2010
10kgx6
27kgx6
30kgx6
32kgx6 -PR

C1: Hanging knee raises -> Crunches
BWx14+14
BWx12+14
BWx11+10

C2: DB hammer curl -strict
12kgx8
12kgx8
12kgx8
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Ragn

26. maj 2016, 18:52


Opvarmning - alt ryg med thumbless grip og strict
Billede
Pulldowns
35kgx8
45kgx8
50kgx8
55kgx8
60kgx8
60kgx8
60kgx8

2xOA seated cable row
50kgx8
55kgx8
60kgx8
65kgx8
70kgx8
65kgx8
60kgx8
60kgx8

Standing lat pulldown
x8
x8
x8
x8
x8

Seated cable row
55kgx8
65kgx8
70kgx8
75kgx8
75kgx8
75kgx8

Bench supp. DB row
22kgx5
40kgx5
40kgx5
40kgx5
40kgx5
40kgx5

Dips
BWx12
BWx10
BWx11
BWx10

BB row -deadstop
60kgx5
60kgx5
60kgx5
60kgx5
60kgx5
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Ragn

28. maj 2016, 08:57


Opvarmning
Billede
ATG squat
60kgx5
80kgx5
100kgx2
110kgx1
125kgx4
125kgx3
125kgx3 - var off i dag så stoppede her

Pullups -1s hold i toppen
BWx5
BWx5
BWx5
BWx5
BWx5

VeryWG pullups
BWx7
BWx7
BWx7
BWx6
BWx6

Chinups -T:2012
BWx3
BWx3
BWx3
BWx3
BWx3

Incline DB curl -T:3010
12kgx5
12kgx5
12kgx5
12kgx5
12kgx5
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Ragn

30. maj 2016, 18:32


Opvarmning
Billede
Back Extension
BWx10
20kgx7
30kgx7
35kgx7
45kgx4 -greb fejlede
35kgx7

Very-WG pullups
BWx10
BWx9
BWx8
BWx8
BWx8
BWx7
BWx7
BWx7

Lying leg curls -T:30X0
50kgx18
50kgx16
50kgx13

Pullups -T:30X0
BWx3
BWx3
BWx3
BWx3
BWx3

CG bench press -T:21X0
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5

A1: NG pullups
BWx5
BWx5
BWx5
BWx5

A2: Hanging leg raises
BWx8
BWx8
BWx8
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Ragn

31. maj 2016, 18:19


Opvarmning
Billede
ATG squat -T:11X0 & heels raised
60kgx5
80kgx5
90kgx5
100kgx5
100kgx5
100kgx5
100kgx5

Dips -T:21X0
BWx4
10kgx4
20kgx4
25kgx4
25kgx3
20kgx4
20kgx4

BSS FFE -T:30X0
BWx6
17kgx5 -PR
17kgx5 -PR

A1: Zottman curls
12kgx5
12kgx5
12kgx5
12kgx5
12kgx5

A2: Push-ups
BWx10
BWx20
BWx20
BWx20
BWx15

Incline DB curl
17kgx7
17kgx7
17kgx7
17kgx7
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Ragn

1. jun 2016, 17:15


Opvarmning
Billede
NG pulldowns
40kgx8
45kgx8
50kgx8
55kgx8
60kgx8
65kgx7
60kgx8
60kgx7

Bench supp. DB row
15kgx5
30kgx5
42kgx5
42kgx5
42kgx5
42kgx5
42kgx5

OA seated cable row
20kgx8
30kgx8
40kgx8
45kgx8
50kgx8
55kgx8
60kgx8
60kgx8

Pulldowns -1s hold i bunden
50kgx8
50kgx8
50kgx8
50kgx8
CG-UH pulldowns -1s hold i bunden
45kgx8
45kgx8
45kgx8

Hanging knee raises -> crunches
BWx15+15
BWx13+14
BWx12+12

DB RDL -T:2010
20kgx6
27kgx6
35kgx6
35kgx8 -PR
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Ragn

2. jun 2016, 17:13


Opvarmning
Billede
Very-WG pullups
BWx8
BWx15 -PR
BWx12
BWx12
BWx9

ATG squat -T:11X0 & heels raised
60kgx5
70kgx5
90kgx7
90kgx7
90kgx7

Pullups - fatgrip
BWx8
BWx8
BWx8
BWx7
BWx6

Lying leg curls -T:20X0
50kgx8
60kgx8
70kgx8
75kgx8
80kgx7
75kgx7
70kgx7

Pullups
15kgx5
15kgx4
15kgx4
15kgx4
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Ragn

7. jun 2016, 17:29


Træning i går i en park:
Pullups
15 sæt af 5-8 reps

ss. med
Dips
10 sæt af 8 reps

Dagens træning:
Opvarmning
ATG squat
40kgx10
70kgx8
100kgx12
100kgx8
100kgx8

Seated cable row
50kgx8
55kgx8
60kgx8
65kgx8
70kgx8
75kgx8
75kgx8
70kgx8
70kgx8
60kgx8

Bench supp. DB row
45kgx5
45kgx5
45kgx5
45kgx5
45kgx5

A1: Lying leg curls -T:20X0
55kgx18
55kgx13
55kgx11
55kgx11

A2: Zottman curl
10kgx5
10kgx5
10kgx5
10kgx5
10kgx5

OA seated cable row
5 sæt af 8

Pulldowns -1s hold ved brystet
45kgx8
45kgx8
45kgx8
45kgx8
45kgx8

Hanging knee raises -> crunches
BWx18+20
BWx14+15
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Ragn

8. jun 2016, 16:30


Opvarmning - alt med korte pauser (30-50s)
Flat DB bench press -hammergrip
15kgx8
25kgx5
30kgx5
35kgx5
40kgx4
35kgx5
35kgx5
35kgx5

DB RDL -T:2010
12kgx6
20kgx6
27kgx6
27kgx6
27kgx6

Alt. DB curl -striict
15kgx8
15kgx8
15kgx8
15kgx8
15kgx7

Back extension
BWx10
15kgx9
20kgx8
20kgx8

Machine curl
x18
x13
x12
x12
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Ragn

9. jun 2016, 06:41


Opvarmning
Billede
WG pullups
BWx5
BWx8
BWx8
BWx10
BWx9
BWx8

A1: ATG squat -T:30X0
60kgx5
80kgx3
90kgx5
90kgx5
90kgx5
90kgx5

A2: Pullups
BWx5
BWx5
BWx5
BWx5
BWx5

B1: BSS FFE -T:30X0
BWx6
BWx6
10kgx6
10kgx6

B2: WG pullups -1s hold i toppen
BWx5
BWx5
BWx5
BWx5

Lying leg curls -T:30X0
60kgx8
70kgx8
75kgx8
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Ragn

27. jun 2016, 15:08


Opvarmning
Billede
Bench supp. DB row
25kgx5
40kgx5
40kgx5
40kgx5
40kgx5
40kgx5

Flat DB bench press -hammergrip
15kgx5
25kgx5
30kgx5
35kgx5
30kgx5
30kgx5

ATG squat
60kgx5
80kgx5
100kgx3
100kgx4
100kgx4
100kgx5
100kgx3

CG pulldowns
35kgx12
45kgx10
50kgx8
50kgx8
50kgx8

A1: WG pullups
BWx7
BWx7
BWx7
BWx7
BWx7

A2: Seated leg curls
4x10
...forfærdelig maskine

Dødløft
60kgx5
100kgx5
100kgx5
100kgx5
100kgx5

B1: Back extension
BWx7
BWx7
15kgx6
15kgx6

B2: Zottman curls
10kgx5
10kgx5
10kgx5
10kgx5

C1: Hanging knee raises -> crunches
BWx15+18
BWx14+15
BWx13+12

C2: Incline DB curl
15kgx10
15kgx10
15kgx10
15kgx10
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Ragn

28. jun 2016, 17:14


Opvarmning
Billede
ATG squat -teknik fokus
60kgx3
80kgx3
100kgx3
100kgx3

BB lunges
20kgx20 (i alt)
30kgx20
40kgx20
50kgx16
50kgx16
50kgx16
farvel glutes..

A1: Dips -T:32X0
BWx3
BWx3
BWx3
BWx3
BWx3

A2: WG pullups
BWx5
BWx12
BWx12
BWx12
BWx10

Pullups -> NG pullups
BWx5+3
BWx5+2
BWx5+2

WG pullups -1s hold i toppen
BWx4
BWx4
BWx4
BWx4
BWx4
BWx4
BWx4

DB hammer curl
15kgx8
18kgx8
20kgx6
18kgx6
15kgx6
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Ragn

29. jun 2016, 17:02


Opvarmning - let dag
Billede
Seated leg curl
15kgx12
35kgx10
40kgx10
50kgx8
55kgx8
60kgx7
55kgx7
50kgx7+35kgx7
50kgx7+35kgx6
50kgx6+35kgx7

A1: Standing OA DB press
12kgx5
15kgx5
17kgx5
18kgx5
18kgx5

A2: Cable crossover
3x10

Pulldown -T:11X0
50kgx8
55kgx8
60kgx7
55kgx8
55kgx7

Standing BTN press -T:3010
20kgx5
20kgx5
20kgx5
20kgx5

Rope pushdown -T:3010
5x8

Hanging leg raises
3x8
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Ragn

11. jul 2016, 16:35


6 træninger gennemført siden sidst.
Billede
Dagens træning:
RDL -T:20X0
60kgx5
70kgx5
80kgx5
90kgx5
100kgx5
105kgx4
100kgx5
95kgx4
90kgx5
90kgx4

A1.1: Dips -T:20X0
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
A1.2: Back extension
BWx10
15kgx7
15kgx7
15kgx7
15kgx6
BWx8
BWx10
BWx8

A2: WG pullups -T:2010
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5

Pulldowns
50kgx6
60kgx6
70kgx6
75kgx6
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