Johans Log

Fuck ja! Stået op af de døde

Fredag 5/4

Opvarmning 7 min romaskine

Dødløft
12 x 70
8 x 90
7 x 90
6 x 100

Pullups
8 x bw
7 x bw
6 x bw
5 x bw

Seated Rows
12 x 45
10 x 50
10 x 50
10 x 52.5

DB Shrugs
20 x 37.5
20 x 40
20 x 40
20 x 40 - Skal nok snart skiftes ud med BB Shrugs, da 40 kg dumbbells er de største.

EZ Bar CG Preacher Curls
7 x 27.5
6 x 27.5
7 x 27.5
6 x 27.5

DB Hammer Curls
12 x 12.5
8 x 12.5
8 x 12.5
5 x 15

Weighted Crunches
20 x 40
15 x 45
10 x 47.5

Hanging Leg Raises
20 x bw bøjede ben
15 x bw bøjede ben
15 x bw bøjede ben

Side Bends
15 x 30
15 x 35
15 x 35

Stomach Vacuums
40 sek
40 sek
35 sek

Mandag 8/4

Opvarmning 10 min cykling

Squat
8 x 60
6 x 65
5 x 70
3 x 75

Leg Extensions
15 x 45
12 x 50
10 x 57.5

Leg Curls
15 x 50
8 x 55
7 x 57.5

Siddende Calf Raises i Smith
20 x 120
20 x 150
20 x 150
20 x 150

Skulder Pres
18 x 12.5
12 x 17.5
8 x 20
6 x 20

Rear Delt Flyes
18 x 12.5
14 x 15
12 x 15
10 x 17.5

Lateral Raises
12 x 10
12 x 10
9 x 12.5
10 x 12.5

Front Raises
10 x 10
9 x 10

Rotatorcuff

Mandag 15/4

10 min cykel

Ben Pres - Centeret var proppet med håndboldfolk, så jeg måtte droppe Squat og nøjes med ben pres.
7 x 120 kg
7 x 110 kg
7 x 105 kg

Bænkpres
7 x 70 kg (for nem)
8 x 65
9 x 60

Dødløft
6 x 100 (for nem)
7 x 90
8 x 80

Military Pres
5 x 37.5
5 x 37.5 (for nem)

Chin-ups
5 x 85 kg (bw+10 kg - for nem)
6 x 78.75 (bw+3.75kg - same)

Leg Curls
5 x 60
5 x 60

Dips
5 x 87.5 (bw+12.5 - for nem)
5 x 87.5 (same)

Rotatorcuff

Fredag 19/4

10 min cykel

Squat
7 x 70
8 x 65.75

Bænkpres
7 x 75
8 x 67.5

Dødløft
5 x 110
6 x 102.5

Military Pres
5 x 40 (for nem)
5 x 42.5

Chin-ups
4 x +21.25 (95.25 kg)
5 x +12.5 (86.5 kg)

Dips
5 x +15 (89 kg - for nem)
5 x +20 (94 kg)

Rotatorcuff

Lørdag 8/6

Hypertrofi ben A

Start 15.50

Squat
8 x 70
6 x 70
6 x 70
6 x 70
6 x 70

Romanian Deadlift
10 x 70
10 x 75
10 x 80
10 x 80
10 x 80

DB Lunges
12 x 12.5 DB
12 x 15 DB
12 x 17.5 DB

Leg curls
12 x 45
12 x 50
12 x 52.5
10 x 55

Seated Calf raises

Slut 16.55

Kunne ikke nå at køre Calf raises pga. lorte åbningstider i den lokale ShitnessWorld :-(

Søndag 9/6 Hypertrofi Push A

5 min opvarmning

Start 12.45

Incline BP
8 x 50
8 x 55
8 x 60
4 x 60

Bænkpres
5 x 70
8 x 60
10 x 55
8 x 55

"Arnold Press"
10 x 15
10 x 15
9 x 12.5
9 x 12.5

Overhead rope pushdowns
12 x 20
8 x 20
12 x 17.5
12 x 17.5

Rotatorcuff

Slut 13.56

Mandag 10/6 Hypertrofi Pull A

5 min crosstrainer

Skuldermobilitets øvelser

Start 10.05

Pullups
8 x bw 74 kg
8 x bw
7 x bw
6 x bw

Pendlay rows
10 x 50
10 x 50
10 x 55
10 x 57.5

DB Lateral raises
12 x 10
11 x 10
11 x 9
12 x 8

BB curls
11 x 27.5
10 x 25
10 x 22.5
12 x 20

Facepulls
12 x 10
12 x 10
12 x 10
12 x 7.5

Hanging leg raises fra pullup bar
12 x bw
12 x bw
12 x bw

Slut 11.20

Onsdag 12/6 Hypertrofi Legs B

Dagens træning var fordelt på to sessioner pga. et møde efterfulgt af arbejde.


Opvarmning

Start ca. 13.20

Sumo Deadlift
8 x 100
8 x 100
8 x 100
8 x 100
8 x 100

Front Squat
10 x 50
10 x 50
9 x 50
8 x 50
8 x 47.5

Slut 14.00

---

Opvarmning

Start 20.40

Leg curls
12 x 50
12 x 55
10 x 55
12x50

Hack Squats
11 x 100
12 x 90
12 x 90

Standing Calf raise
10 x 90
10 x 100
10 x 105

Slut 21.07

Torsdag 13/6 Hypertrofi Push B

Opvarmning

Start 15.20

DB bænk
8 x 22.5
8 x 27.5
7 x 30
5 x 30

Overhead Press
5 x 45
7 x 40
7 x 35
10 x 30

Cable fly
12 x 7.5
10 x 10
11 x 7.5
12 x 7.5

V-Bar pushdowns
12 x 17.5
12 x 20
12 x 22.5
12 x 25

Rotatorcuff

Slut 16.31

Fredag 14/6 Hypertrofi Pull B

Opvarmning

Start 17.15

Chinups
8 x bw
8 x bw
7 x bw
6 x bw

Cable rows
10 x 30
10 x 40
10 x 40
10 x 40

Cable lateral raises
12 x 5
10 x 5
12 x 2.5
12 x 2.5

Seated DB curls
12 x 10
12 x 10
10 x 10
12 x 9

Facepulls
12 x 7.5
12 x 7.5
12 x 10
12 x 10

Cable crunches
12 x 40
12 x 45
12 x 45

Stomach Vacuums
40 sek
50 sek

Slut 18.25

Onsdag 19/6 Hypertrofi Push A

5 min crosstrainer

Opvarmning (stræk)

Bænkpres
8 x 60
10 x 65
7 x 67.5
8 x 65

"Arnold Press"
10 x 12.5
10 x 15
10 x 15
9 x 15

Overhead rope pushdowns
12 x 15
12 x 20
12 x 20
11 x 22.5

Squat
6 x 70
6 x 70
5 x 70
5 x 70

Rotatorcuff

Torsdag 20/6 Hypertrofi Pull A

5 min crosstrainer

Stræk

Start 15.55

Pullups
8 x bw
8 x bw
7 x bw
8 x bw

BOR
10 x 50
10 x 50
10 x 55

BB curls
12 x 20
12 x 22.5
10 x 22.5
12 x 20

Cable supine reverse fly
12 x 5
12 x 7.5
10 x 7.5
12 x 5

BB reverse wrist curls
12 x 15
8 x 15

Single leg curls
12 x 25
12 x 22.5
12 x 22.5

Lying leg-hip raises
12 x bw
12 x 3
10 x 4

Slut 17.15

Lørdag 22/6 Hypertrofi Push B

5 min crosstrainer

Stræk

Start 13.12

Cable fly
12 x 10
12 x 10
12 x 7.5
12 x 7.5

DB one arm lateral raises
12 x 8
12 x 8
12 x 8
12 x 9

V-Bar pushdowns
12 x 22.5
12 x 25
12 x 27.5
12 x 27.5

Single Leg extensions
12 x 20
12 x 20
12 x 22.5
12 x 25

Seated Calf raises
12 x 90
12 x 110
12 x 110
12 x 120

Rotatorcuff

Slut 14. 35

Onsdag 17/7

Dødløft
4 x 120
5 x 110
6 x 100

Chins
5 x +20 (96 kg)
6 x +15 (91 kg)
7 x +5 (81 kg)

Siddende DB Skulderpres
5 x 22.5
5 x 22.5

Leg extensions
5 x 50
5 x 50

Rotatorcuff

Fredag 19/7

Benpres
5 x 200
6 x 180
7 x 165

Lav decline Bænkpres
6 x 77.5 (for nem)
7 x 70
8 x 65

Underhand Bent Over Rows
5 x 65
5 x 65 (for nem)

DB Lateral Raises
5 x 10
5 x 12.5

Rotatorcuff

Fredag 26/7

Fullbody A

Dødløft
5 x 120
5 x 110
6 x 100

Chins
5 x +22.5 (98.5 kg)
6 x +15 (91 kg)
7 x +7.5 (83.5 kg)

Siddende DB Skulderpres
5 x 22.5
5 x 22.5

Leg extensions
5 x 50
5 x 50

Rotatorcuff

Mandag 29/7

Fullbody B

Squat
6 x 80
7 x 80
8 x 75

Lav decline Bænkpres
5 x 85
5 x 80
6 x 77.5

Underhand Bent Over Rows
5 x 75
5 x 75

DB Lateral Raises
5 x 12.5
5 x 12.5

Rotatorcuff

Mandag D. 12/8

Squat
3 x 90
4 x 85
5 x 75

Lav decline Bænkpres
5 x 85
6 x 80
6 x 77.5

Rotatorcuff

Fredag 16/8

Dødløft
3 x 127.5 (m. straps)
4 x 117.5
5 x 105

Chins
4 x +25 (102.2 kg)
5 x +17.5 (94.7 kg)
6 x +10 (87.2 kg)

Military pres
5 x 50
5 x 52

Dips
5 x +25 (102.2 kg)
5 x +30 (107.2 kg)