Zeus - Vejen mod 90kg MASS MONSTER!!

Bryst + ryg
Deload

BB cuban presses
Ext. band rot (haacker style)
Band pull-aparts
Broomstick dislocations
Scapula pushups

DB BP ss. BOR
08x 18kg -> 08x 31kg
05x 24kg -> 05x 41kg
08x 28kg -> 08x 51kg
08x 28kg -> 08x 51kg
08x 28kg -> 08x 51kg
08x 28kg -> 08x 51kg

Strækkere ss. Yates rows
10x BW* -> 10x 61kg
20x BW -> 10x 61kg
20x BW -> 10x 61kg
* Prøvede med et band hen over ryggen, men synes det flåede noget i håndledet..

Inverted rows
10x BW
10x BW

Horizontal shoulder abduction
2x 15 @ 2kg

Tid: 38min

Ben + Mave

Suppine scorpion
Rollovers to v-sit
Mountain climbers
Groiners
Fire hydrant
Squat to stand

Konv. DL
08x 60kg
05x 80kg
03x 105kg
03x 105kg
03x 105kg
03x 105kg
- Død mellem hver rep. Normalt kører jeg touch'n'go

FSQ
08x 40kg
08x 50kg
08x 50kg
08x 50kg

DB lunges
10x 20kg
12x 20kg

Evil wheel
5x BW
5x BW
3x BW

Smith calfraises
08x 40kg
08x 80kg
08x 60kg
08x 60kg

Tid: 40min

Skulder + gunz

Ext. band rot. (Haacker style)
Band pull aparts
Band frontraises
Band dislocations
Scapula pushups
BB cuban presses

1H stående skulderpres
10x 12kg
10x 12kg
10x 12kg

CG BP
10x 40kg - 2sek pause i bunden
10x 60kg
10x 60kg
10x 60kg

Chin-ups
08x +5kg
08x +10kg
08x BW

Inc DB curls ss. 1H pushdowns
10x 10kg -> 10x 7,5kg
08x 10kg -> 10x 7,5kg
08x 10kg -> 10x 7,5kg

Tid: 30min

Bryst + Ryg

3-split 2.0

Ext. band rot.
Band pullaparts
Band dislocations
Band presses
Scapula push-ups
BB cuban presses

BB BP (paused - 6sek, 5sek, 4sek etc.) ss. BOR
% -> 08x 30
05x stang
05x 40kg -> 08x50kg
06x 62,5kg -> 08x 50kg
06x 62,5kg -> 08x 50kg
06x 62,5kg -> 08x 50kg
06x 62,5kg -> 08x 50kg
06x 62,5kg

Y. raises ss. CS DB row
2sek top hold ved hver øvelse
12x 2kg -> 10x 14kg
10x 2kg -> 08x 14kg
10x 2kg -> 08x 14kg
10x 2kg -> 08x 14kg

Partial lat. pulldowns ss. push-ups
15x 35kg -> 20x BW
15x 35kg -> 20x BW
15x 40kg -> 20x BW

Dual cable pulldowns
15x 10kg
15x 10kg
15x 10kg

Tid: 48min

Ben + Mave

Suppine scorpion
Rollover to V-sit
Mountain climbers
Groiners
Fire hydrants
Squat to stand

Squat - ATG
2x8 @ 20kg KB squat
05x 08 @ 62,5kg

RDL
- Måske er det mere SLDL, med svagt bøjede knæ, end RDL...
08x 60kg
08x 80kg
08x 80kg
- føder løftet af 10kg's skiver... 2-4cm
08x 80kg
08x 80kg

Benpres ss. Lying leg curls
08x 140kg -> 10x 30kg
08x 150kg -> 10x 25kg
08x 150kg -> 10x 25kg

Hacksquat calfpresses
10x 40kg
10x 80kg
10x 60kg
10x 60kg

Evil wheel
03x BW
03x BW
03x BW

Tid: 48min

hvad blev der af en video af dine benbøj?

forresten, hvis du ikke havde opdaget det har jeg en log nu :king:

Skulder + Arme

Ext. band rot. (haacker style)
Band dislocations
Band pullaparts
Band presses
Band front raises
BB cuban presses
Scapula push-ups

1H stående skulderpres
12x 12kg
12x 14kg
12x 14kg

CG BP ss. Chin-ups ss. Seat. lat. raises
10x 30kg
10x 50kg -> 6x BW -> 08x8kg
10x 50kg -> 6x BW -> 08x8kg
10x 50kg -> 6x BW -> 08x8kg
10x 50kg -> 6x BW

Inc DB curls ss. 1H pushdowns
08x 12kg -> 08x 10kg
08x 12kg -> 08x 10kg
08x 12kg -> 08x 10kg

Tid: 25min

Note: Opvarmningen er ikke til med i tiden, ligesom den heller ikke er talt med i de andre træninger.

ABA93 skrev:hvad blev der af en video af dine benbøj?

forresten, hvis du ikke havde opdaget det har jeg en log nu

To slack

Jeg må lige kigge forbi ;-)

Bryst + Ryg

BB cuban presses
Band dislocations
Scapula push-ups
Push-ups

BB BP (Paused) ss. BOR
08x 40kg -> 08x 40kg
06x 55kg -> 09x 50kg
06x 55kg -> 09x 50kg
06x 55kg -> 09x 50kg
06x 55kg -> 09x 50kg
% -> 09x 50kg

Y. raises ss. CS DB row
Begge med 2 sek top hold
12x 2kg -> 08x 14kg
12x 2kg -> 08x 14kg
12x 2kg -> 08x 14kg
12x 2kg -> 08x 14kg

Dual cable pulldowns ss. push-ups
15x 10kg -> 20x BW
15x 10kg -> 20x BW
15x 10kg -> 20x BW

Part. lat. pulldowns
15x 45kg
15x 45kg
15x 45kg

Tid 30min

Ben + Mave

Suppine scorpion
Rollover to V-sit
Mountain climbers
Groiners
Squat to stand

Konv. DL
03x 60kg
04x 80kg
01x 100kg
03x 110kg
03x 110kg
03x 110kg
03x 110kg
03x 110kg

FSQ
08x 40kg
08x 60kg
08x 60kg
08x 60kg

Benpres ss. Lying leg curl
08x 140kg -> 10x 30kg
08x 170kg -> 10x 30kg
10x 170kg -> 10x 30kg
10x 170kg

Hacksquat calfpresses
10x 40kg
10x 60kg
10x 60kg
10x 60kg

Evil wheel
4x BW
4x BW
4x BW

Tid: 50min

Skulder + Arme

BB cuban presses
Broomstick dislocations
Scapula pushups

1H stående skulderpres
12x 14kg
12x 14kg
12x 14kg

CG BP ss. Chin ups ss. Seat lat. raises
10x 30kg
10x 50kg -> 07x BW -> 09x 8kg
10x 50kg -> 07x BW -> 09x 8kg
11x 50kg -> 07x BW -> 09x 8kg
11x 50kg -> 07x BW

Inc DB curls ss. 1H pushdowns
09x 12kg -> 09x 10kg
09x 12kg -> 09x 10kg
09x 12kg -> 09x 10kg

Tid: 30min

Bryst + Ryg

Broomstick dislocations
Band ext. rot.
Band front raises
Band pullaparts
Push-ups +

BB BP (paused) ss. BOR
12x 30kg -> 08x 31kg
06x 57,5kg -> 10x 51kg
06x 57,5kg -> 10x 51kg
06x 57,5kg -> 10x 51kg
06x 57,5kg -> 10x 51kg
10x 57,5kg* -> 10x 51kg
*Ikke paused

Y-raises ss. CS DB row
Begge med 2sek peak
10x 2kg -> 09x 14kg
10x 2kg -> 09x 14kg
10x 2kg -> 09x 14kg
10x 2kg -> 09x 14kg

Part. lat. raises ss. Push-ups
16x 45kg -> 20x BW
16x 45kg -> 20x BW
16x 45kg -> 20x BW

Tid: 35min

Ben + Mave

Suppinne scorpion
Rollovers to V-sit
Mountain climbers
Groiners
Squat to stand

Squat - ATG
08x 40kg
08x 65kg
08x 65kg
08x 65kg
08x 65kg
08x 65kg

RDL
08x 60kg
09x 80kg
09x 80kg
09x 80kg
09x 80kg

Benpres ss. Lying leg curls
08x 140kg -> 12x 25kg
08x 170kg -> 12x 25kg
08x 170kg -> 12x 25kg
08x 170kg

Evil wheel
5x BW
5x BW
5x BW

Tid: 40min

Skulder + Arme

Ext. band rot.
Band pullaparts
Band dislocations
Scapula push-ups
BB cuban presses

1H stående skulderpres
13x 14kg
13x 14kg
13x 14kg

CG BP ss. chin-ups
12x 50kg -> 08x BW
12x 50kg -> 08x BW
12x 50kg -> 08x BW
12x 50kg -> 08x BW

Inc DB curls ss. 1H pushdowns
10x 12kg -> 10x 10kg
10x 12kg -> 10x 10kg
10x 12kg -> 09x 10kg

Seat. lat. raises
10x 8kg
10x 8kg
10x 8kg

Alt credet går til Lambi, for at finde videoen...

Bryst + Ryg

Ext. band rot.
Band pull parts
Band front raises
Broomstick dislocations
BB cuban presses
Scapula push-ups
Push-ups

BB BP (Paused) ss. BOR
08x 40kg -> 10x 31kg
06x 60kg -> 11x 51kg
06x 60kg -> 11x 51kg
06x 60kg -> 11x 51kg
06x 60kg -> 11x 51kg
08x 75kg -> 11x 51kg
- Sidste sæt BP var der ikke pause i bunden

Y-raises ss. CS DB rows
Begge med 2 sek top hold
11x 2kg -> 10x 14kg
11x 2kg -> 10x 14kg
11x 2kg -> 10x 14kg
11x 2kg -> 10x 14kg

Part. lat. pulldowns ss. Push-ups
17x 45kg -> 20x BW
17x 45kg -> 20x BW
17x 45kg -> 20x BW

Dual cable pulldowns
15x 10kg
15x 15kg
15x 15kg

Tid: 42min

Ben + Mave

Suppinne scorpion
Rollovers to V-sit
Mountain climbers
Groiners
Squat to stand
Walking fire hydrant

Konv. DL
05x 60kg
03x 80kg
01x 100kg
03x 112,5kg
03x 112,5kg
03x 112,5kg
03x 112,5kg
03x 112,5kg

FSQ - ATG
08x 40kg
08x 60kg
09x 60kg
09x 60kg

Benpres ss. Lying leg curls
08x 140kg -> 12x 25kg
08x 170kg -> 12x 25kg
08x 170kg -> 12x 25kg
08x 170kg
08x 170kg

Evil wheel
03x BW
03x BW
03x BW
03x BW

Hacksquat calfpresses
10x 40kg
10x 60kg
10x 60kg
10x 60kg

Tid: 53min

Skulder + Arme

I Smiley Fitness

BB cuban presses

1H stående press
10x 10kg
13x 15kg
13x 15kg
13x 15kg

CG BP ss. Chin-ups
10x 40kg
10x 52,5kg -> 09x BW
10x 52,5kg -> 09x BW
10x 52,5kg -> 08x BW
10x 52,5kg -> 05x BW

Seat. lat. raises
08x 9kg
08x 9kg
08x 9kg

Inc DB curls ss. 1H pushdowns
11x 12kg -> 10x 3½ blokke
11x 12kg -> 10x 3½ blokke
11x 12kg -> 10x 3½ blokke

Evil wheel
4x BW
4x BW
4x BW

Bryst + Ryg

Ext. band rot.
Band front raises
Band pullaparts
Broomstick dislocations
BB cuban presses
Scapula push-ups
Push-ups
Suppine scorpion

BB BP (Paused) ss. BOR
08x 40kg -> 08x 31kg
06x 62,5kg -> 08x 53,5kg
06x 62,5kg -> 08x 53,5kg
06x 62,5kg -> 08x 53,5kg
06x 62,5kg -> 08x 53,5kg
08x 80kg -> 08x 53,5kg

Y. raises ss. CS DB rows
- Begge med 2sek top hold
10x 2kg -> 08x 16kg
10x 2kg -> 08x 16kg
10x 2kg -> 08x 16kg
10x 2kg -> 08x 16kg

Part. lat. raises ss. Push-ups
18x 45kg -> 20x BW
18x 45kg -> 20x BW
18x 45kg -> 20x BW

Tid: 37min

Ben + Mave

Suppine scorpion
Rollovers to V-sit
Mountain climber
Squat to stand
KB squat

Squat - ATG
08x 40kg
08x 67,5kg
08x 67,5kg
08x 67,5kg
08x 67,5kg
08x 67,5kg

RDL
08x 60kg
10x 80kg
10x 80kg
10x 80kg
10x 80kg

Benpres ss. Lying leg curls
08x 140kg -> 10x 30kg
09x 170kg -> 10x 30kg
09x 170kg -> 10x 30kg
09x 170kg
09x 170kg

Evil wheel
4x BW
4x BW
4x BW
4x BW

Hacksquat calfpresses
10x 40kg
12x 60kg
12x 60kg
12x 60kg

Tid 52min

Har også lige shoppet lidt i dag! Power Perfect II og flydende kalk, aw yiss.

Sponsoreret af Lambi

Flot benbøj og pæne tøser.
Det glæder mig at høre at du har investeret i et par ordentlige sko, tror det vil hjælpe dig specielt i benbøj. Det så nemlig ud som om det bliver lidt ustabilt med løbesko.

ABA93 skrev:Flot benbøj og pæne tøser.
Det glæder mig at høre at du har investeret i et par ordentlige sko, tror det vil hjælpe dig specielt i benbøj. Det så nemlig ud som om det bliver lidt ustabilt med løbesko.

Yeah, de er også skide lækre! Jeg må lige få filmet mit squat igen på et tidspunkt!

Skulder + Arme

Ext. band rot.
Band pullaparts
Broomstick dislocations
BB cuban presses
Scapula pushups

1H stående skulderpres
14x 14kg
14x 14kg
14x 14kg

CG BP ss. Chin-ups
08x 30kg
11x 52,5kg -> 09x BW
11x 52,5kg -> 09x BW
11x 52,5kg -> 09x BW
11x 52,5kg -> 05x BW

Inc DB curl ss. 1H Pushdown
12x 12kg -> 10x 10kg
10x 12kg -> 10x 10kg
09x 12kg -> 10x 10kg

Seat. lat. raises
08x 10kg
08x 10kg
08x 10kg

Tid: 32min

Bryst + Ryg

Ext. band rot.
Band pullaparts
Broomstick dislocation
Scapula pushups
Pushups

BB BP (Paused) ss. BOR
08x 40kg -> 08x 31kg
06x 62,5kg -> 09x 53,5kg
06x 62,5kg -> 09x 53,5kg
06x 62,5kg -> 09x 53,5kg
06x 62,5kg -> 09x 53,5kg
08x 80kg -> 09x 53,5kg
08x 80kg

Y. raises ss. CS DB rows
2sek top hold
11x 2kg -> 08x 16kg
11x 2kg -> 08x 16kg
11x 2kg -> 08x 16kg
11x 2kg -> 08x 16kg

Part. lat. raises ss. Push-ups
15x 50kg -> 20x BW
15x 50kg -> 20x BW
15x 50kg -> 20x BW

Dual cable pulldowns
15x 15kg
15x 15kg
15x 15kg

Tid: 45min

SPH GYM!!!

FB

Suppine scorpion
Rollovers to V-sit
Mountain climbers
Groiners
Squat to stand
Fire hydrants

Russian squat routine
Max squat sat til 120kg
06x 40kg
05x 70kg
02x 85kg
06x 2 @ 95kg

RDL
08x 60kg
08x 80kg
08x 80kg
08x 90kg

BB BP ss. BOR
08x stang
05x 40kg -> 08x 40kg
05x 50kg
08x 80kg -> 08x 60kg
08x 80kg -> 08x 60kg
08x 80kg -> 08x 60kg
08x 80kg -> 08x 60kg

Pull-ups ss. Military press
05x BW -> 08x 40kg
05x BW -> 08x 40kg
05x BW -> 08x 40kg

EZ-bar curls ss. 1H pushdowns
10x 25kg'ish -> 08x 20kg
10x 25kg'ish -> 08x 20kg
10x 25kg'ish -> 08x 20kg

Evil wheel - BB med 1,25kg skiver
5x BW
5x BW
5x BW

Tid: 1t 20min

21-08-2013

Lower

Foam rolling
Stræk af hoftebøjer
Dyn. opv.

Russian squat routine
08x stang
08x 40kg
05x 70kg
02x 85kg
06x 02 @ 95kg

RDL
08x 40kg
08x 60kg
03x 08 @ 80kg

Benpres - plateloaded
08x 150kg
06x 190kg
06x 190kg
06x 190kg

Leg curls
- Slow konc + ecc.
10x 80
10x 80
10x 80

Evil wheel
06x BW
06x BW
06x BW

Upper

Dyn. opv.

BB BP ss. BOR
08x stang
08x 40kg -> 08x 40kg
05x 60kg -> 08x 60kg
08x 80kg -> 08x 60kg
08x 80kg -> 08x 60kg
08x 80kg -> 08x 60kg
08x 80kg

Military ss. Pull-ups
08x stang -> 05x BW
08x 40kg -> 05x BW
08x 40kg -> 05x BW
08x 40kg -> 04x BW

1H pushdowns ss. Cable curls
10x 20kg -> 08x 40kg
10x 20kg -> 08x 45kg
10x 20kg -> 08x 45kg

Lower

Foam rolling
Stræk af hoftebøjer
Dyn. opv.

Russin squat - ATG
08x stang
06x 40kg
05x 60kg
02x 85kg
06x 02 @ 95kg - video

RDL
08x 40kg
08x 60kg
03x 08x @ 80kg
08x 80kg - Fødder hævet med en 10'ere
08x 80kg - Fødder hævet med to 10'ere
05x 80kg - Fødder hævet med to 10'ere - video

Benpres ss. Evil wheel
08x 150kg
06x 190kg -> 4x BW
06x 190kg -> 4x BW
06x 190kg -> 4x BW
% -> 4x BW

Lower

Foam roll
Hoftebøjer stretch
Dyn. opv

Russian squat - ATG
08x 40kg
05x 60kg
02x 80kg
06x 04 @ 95kg

SLDL
06x 50kg
08x 50kg - hævet med en 15'er
08x 70kg - hævet med to 15'ere
08x 70kg - hævet med to 15'ere
08x 70kg - hævet med to 15'ere

Evil wheel ss. leg curls
06x BW -> 10x 100
06x BW -> 10x 100
05x BW -> 09x 100

Lidt leg ext.

Zeus - Vejen mod 90kg MASS MONSTER!!

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