Bruger login







Tilbudsguide, uge 45, 2019
And og æg!

Tilbudsguide, uge 44, 2019
Svinemørbrad og mandler!

Tilbudsguide, uge 43, 2019
Havregryn og oksefilet!

Tilbudsguide, uge 42, 2019
Olivenolie, granatæble og mango!


Statistik

Vi har 65562 registrerede brugere. Nyeste registrede medlem er Jfj

Vores medlemmer har i alt skrevet 2049543 indlæg i 100419 emner

1 nye indlæg i dag


Online
I alt: 1108
Medlemmer: 2
Skjulte: 0
Gæster: 1106

Følg bodybuilding.dk på

Beast Performance Log

Udskriv emne


Opret en logbog og lad andre følge din træning

Tilbage til Logbog





Week 11 of ground control program
Phase 3
Day 2

A1: staggered stance trap bar dødlølft 5x3 [RPE:10] T:20x
125
127.5
130
132.5
135
- 3 reps pr side. dvs 10 sæt total

A2: Banded side lying clamshell 5x6 T:31x
sort glute band elastik

B: DB glute bridge floor press 3x5 [RPE:10] T:20x
35
37.5
40

C: Seal row 3x6 [RPE:8] T:20x
65
65
67.5

D: Trap bar quater squat hold 3x3 x 10s
72.5
82.5
82.5

Neck harness extension i kabel tårn
10kg x 25

GD Iron Gripper t:11x
Day 6/7
25kg x 25

Dagen mad indtag

Morgenmad: Chia bolle med P&J, 100 gram havregryn + protein shake

Post workout meal: 2 rugbrøder med pålæg + protein shake

Måltid 2: Vegansk bøf, ris + salat

Måltid 3: Vegankk bøf + ris + salat

Måltid 3: Protein shake + 2 rugbrøder med pålæg

Måltid 4: 750g yoghurt
I'm the stuff nightmares are made of for people like you!
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Week 11 of ground control program
Phase 3
Dag 3

A1: ben press 6x3 [RPE:10] t:20x
152.5
160
165
167.5
170
172.5

A2: tke &tee 3/3 x 10 t:321
Gult band

Glute bridge DB floor press 4x5 [RPE:10] t:20x
40
40
40
40

Seal row 3x6 [RPE:8] T:20x
67.5
70
70

Trx static row hold 3x5 x 12s
Bw
Bw
Bw
- knæ bøjet til 90 grader

Pallof press 3x10 T:222
10
11.25
11.25

Neck harness extension
25kg x 10

Hub hold x 7kg db's
Venstre 37s | højre 1:16s

GD Iron gripper T:26x
dag 7/7
25kg x 8
I'm the stuff nightmares are made of for people like you!
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



GD Iron gripper T:24x
Dag 1/7
25kg x 13

[Tidligere set/rep setups]
25kg x 5 T:15x
25kg x 8 T:13x
25kg x 4 T:17x
25kg x 12 T:22x
25kg x 10 T:25x
25kg x 25 T:11x
25kg x 8 T:26x
I'm the stuff nightmares are made of for people like you!
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Week 11 of ground control program
Phase 3
Day 3

A1: Trap bar dødløft 4x3 [RPE:10] T:20x
125
130
135
137.5

A2: Swizz ball hamstring curls 4x6 T:311
Bw

Glute bridge db floor press 5x5 [RPE:10] T:21x
40
40
40
40
40 (4 reps)

Daru cable row 3x6 T:212
22.5
22.5
22.5

Scap static pull down 3x5 x 10s hold [RPE:10]
50
60
70

Rope cable hammer curls 3x6 [RPE:10] T:111
22.5
27.5
32.5

Neck extension w/harness
10kg x 25

Plate hold 15kg
1:06 venstre | 1:35

GD Iron gripper T:24x
Dag 2/7
25kg x 13
I'm the stuff nightmares are made of for people like you!
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Week 12 of ground control program
Phase 3
Day 1

Benpress 6x3 [RPE:10] T:200
150
162.5
165
170
175
180

Glute bridge db floor press 4x5 [RPE:10] T:200
40
40
40
40

Pallof press 3x10 t:222
11.25
12.5
12.5

Seal row 3x5 [RPE:10] T:200
70
71
72.5

TRX static row hold 3x5 x 12s
bw
bw
bw
- knø bøjet 90 grader

DB hub hold 7kg
43s venstre
49s højre

GD Iron gripper T:24x
25kg x 13
I'm the stuff nightmares are made of for people like you!
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Week 1 af GROUND DOMINANCE Program :ninja3:
Fase 1
Dag 1

Strength - Strength endurance, isometrics, core stability

A1: Trap bar dødløft 4x5 + 78% top workset Isometric Feeder - [RPE - 8] - Rest: 3 min - Tempo [E1S5Cx]
110
112.5
115
110
F: 90kg x 25s

A2:Banded Glute Bridge 4x10 - Tempo [E1S5Czx]

B1:Close Grip bench Press 4x5 + 78% top workset Isometric Feeder - [RPE - 8] - Rest: 3 min - Tempo [E1S5Cx]
60
62.5
65
60
F: 50kg x 48s

B2: Band Pull Apart 4x10 - Tempo [E1S5C1]

Seal Row 4x6 + + 78% top workset Isometric Feeder - [RPE - 8] - Rest: 2 min - Tempo [E1S5Cx]
50
50
50
50
F: 40kg x 30s

Double BB Fat End Famers Hold 2x45s [RPE - 8]
20
30
- Venstre gav op før tid på de 30kg.

45° Hyper Extension Neck Harness Hold 2x45s [RPE- 8]
5kg
10kg

DB Hammer curls 2x6 - [RPE - 8] - Tempo: [E1S5C1]
12.5
12.5
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Week 1 af GROUND DOMINANCE Program :ninja3:
Fase 1
Dag 2

Strength - Strength endurance, isometrics, core stability

A1: Ben press 4x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
120
122,5
122,5
122,5
F: 95kg x 28 sec

A2: Banded side clamshell 4x5 - Tempo [E1S5Cx] - RP: 3 Min

B1: Incline close grip bænkpress 3x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
60
60
55
F:45kg x 1:30

B2: Banded face pulls 3x10 - Tempo: [E1S5Cx] - RP: 3 Min

C1: Neutral grip Pull up 3x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
Bw
Bw
Bw
F: Bw x 38 sec
- Ingen bands til at bringe vægten ned med.

C2: Incline YWT's 3x10 - Tempo [E1S5Cx] - RP: 3 Min
2kg
2kg
2kg

Front plank 2x45s - RP: 2 Min
Bw
Bw

Straight bar triceps push down 2x5 - [E1S5Cx] - RP: 2 Min
25
25
I'm the stuff nightmares are made of for people like you!
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Week 1 af GROUND DOMINANCE Program
Dag 3
Fase 1: Strength - Strength endurance, isometrics, core stability

A1: BB Hip thrust 4x6 + 78% Top WS Iso Feeder - [RPE - 8] - Tempo: [E2S5Cx]
60
70
80
90
F:70kg x 60s

A2: Side lying straight leg glute med raise 4x10 - Tempo: [E3S0C3] - RP: 3 Min

Siddende Trap bar vertikal press fra pins 3x5 + 78% Top WS eccentrisk Iso Feeder - [RPE - 8] - Tempo: [E2S5Cx]
30
40
40
F: 31kg x 60s

B1: DB seal row 4x6 + 78% Top WS Ecc Iso Feeder - [RPE - 8] - Tempo: [E2S5Cx]
17.5
20
22.5
22.5
F: 17.5 x 60s

B2: Banded lunge T-spine turns 4x10 - Tempo: [E2S2C2] - RP: 3 Min

Seated lateral cable neck hold w/ harness 2x45 sec [RPE - 8] - RP: 2 Min
5kg
7.5kg

GD Iron Gripper 2x10 - [RPE- 8] - Tempo: [E2S5Cx]
25kg
25kg
I'm the stuff nightmares are made of for people like you!
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Week 2 af GROUND DOMINANCE
Fase 1
Dag 1

Strength - Strength endurance, isometrics, core stability

A1: Trap bar dødløft 5x3 - [RPE - 8] - Rest: 3 min - Tempo [E1S7Cx]
110
112.5
115
117.5
120

A2: Banded Glute Bridge 5x5 - Tempo [E1S7Czx] - RP: 3 Min

B1:Close Grip bench Press 5x3 - [RPE - 8] - Tempo [E1S7Cx]
60
62.5
65
65
67.5

B2: Band Pull Apart 5x5 - Tempo [E1S7C1] - RP: 3 Min

Seal Row 5x3 - [RPE - 8] - Tempo [E1S7Cx] - RP: 2 Min
50
52.5
55
56
56

Double BB Fat End Famers Hold 2x30s [RPE - 8] - RP: 2 Min
22.5
25

DB Hammer curls 3x5 - [RPE - 8] - Tempo: [E1S7C1]
12.5
12.5
12.5
I'm the stuff nightmares are made of for people like you!
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Week 2 af GROUND DOMINANCE
Fase 1
Dag 2

Strength - Strength endurance, isometrics, core stability

A1: Leg press 5x3 - [RPE - 8] - Tempo: [E2S7CX]
100
105
110
115
120

A2: Banded side clamshell 5x5 - [RPE - 8] - Tempo: [E2S7C1] - RP: 3 Min

B1: Incline CG Bench press 5x3 - [RPE - 8] - Tempo: [E2S7CX]
50
55
60
57.5
50

B2: Band facepulls to external rotation 5x5 - Tempo: [E2S7C1] - RP: 3 Min

C1: Neutral Grip Pull up 5x3 - [RPE - 8] - Tempo: [E2S7CX]
Bw x alle sæt

C2: Supine YWT's 5x5 - [RPE - 8] - Tempo: 2 sec at each position
2kg
2kg
2kg
2.5
2.5

Front plank 2x45 sec - RP: 2 Min

Cable Straight bar push triceps down 3x5 - [RPE - 8] - Tempo: [E2S7CX] - RP: 2 Min
20
25
30
I'm the stuff nightmares are made of for people like you!
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Week 2 af Ground Dominance
Fase 1
Dag 3

Strength - Strength endurance, Eccentric isometrics, Core stability

A1: Hip Thrust 4x3 - [RPE - 8] - Tempo: [E2S7CX]
80
90
100
110

A2: Side lying straight leg lgute med raise 4x8 - [RPE - 8] - Tempo: [E2S7C2] - RP: 3 Min

B1: Seated Trap bar VP 5x3 - [RPE - 8] - Tempo: [E2S7CX]
40
40
45
45
45

B2: DB bench scarecrows 5x5 - [RPE - 8] - Tempo: [E2S7CX] - RP: 3 Min
2
3
3
2
2

DB seal rows - [RPE - 8] - Tempo: [E2S7CX] - RP: 2 Min
15
17.5
20
22.5
25

Seated lateral Cable Neck hold 2x30 sec - [RPE - 8] - RP: 2 Min
7.5
10

Hand gripper 3x6 - [RPE - 8] - Tempo: [E2S7CX]
36kg
25kg
36kg
I'm the stuff nightmares are made of for people like you!
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Week 3
Fase 1
Dag 1

Strength - Strength endurance, isometrics, core stability

A1: Trap bar dødløft 4x5 + 78% top workset Isometric Feeder - [RPE - 8] - Rest: 3 min - Tempo [E1S5Cx]
112.5
115
115
110
F: 90kg x 30s

A2:Banded Glute Bridge 4x10 - Tempo [E1S5Cx]

B1:Close Grip bench Press 4x5 + 78% top workset Isometric Feeder - [RPE - 8] - Rest: 3 min - Tempo [E1S5Cx]
62.5
62.5
62.5
62.5
F: 50kg x 1:08 sec

B2: Band Pull Apart 4x8 - Tempo [E1S5C1]

Seal Row 4x6 + 78% top workset Isometric Feeder - [RPE - 8] - Rest: 2 min - Tempo [E1S5Cx]
50
52.5
55
55
F: 42.5kg x 40s

Double BB Fat End Famers Hold 2x45s [RPE - 8]
20
21.25

Bench Glute bridge neck hold 2x30s
Bw
Bw

DB Hammer curls 2x6 - [RPE - 8] - Tempo: [E1S5C1]
12.5
15
I'm the stuff nightmares are made of for people like you!
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Week 3
Fase 1: Isometric
Dag 2

Strength - Strength endurance, isometrics, core stability

A1: Ben press 4x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
122.5
125
130
132,5
F: 102,5kg x 42 sec

A2: Banded side clamshell 4x5 - Tempo [E1S5Cx] - RP: 3 Min

B1: Incline close grip bænkpress 3x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
60
60
55
F:45kg x 1:38

B2: Banded face pulls 3x10 - Tempo: [E1S5Cx] - RP: 3 Min

C1: Neutral grip Pull up 3x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
Bw
Bw
Bw
F: Bw x 40 sec

C2: Incline YWT's 3x6 - Tempo [E1S5Cx] - RP: 3 Min
2kg
2kg
2kg

Front plank 2x45s - RP: 2 Min
Bw
Bw

Straight bar triceps push down 2x5 - [E1S5Cx] - RP: 2 Min
25
27.5
I'm the stuff nightmares are made of for people like you!
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Week 3
Fase 1: isomtrics
Dag 3

Strength, Strength endurance, isometrics, core stability

A1: BB hip thrust 4x6 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
70
80
90
100
F: 77.5kg x 60 sec

A2: Side lying straight leg glute med raise 4x10 - tempo: [E3S2C3] - RP: 3 Min

B1: Seated trap bar vp 4x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
40
42.5
42.5
42.5
F: 32.5 x 60 sec

B2: DB seal scarecrows 4x8 - [RPE - 8] - Tempo: [E2S5Cx] - RP: 3 Min
3kg
3
2
3

DB Seal rows 4x6 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
20
22.5
25
25
F: 20 x 60 sec

GD Iron gripper 2x10 [RPE - 8] - Tempo: [E2S5CX] - RP: 3 Min
36
47 x 5 + 36 x 5

Seated lateral cable nech hold 2x45 sec [RPE - 8] - RP: 2 Min
7.5kg
10
I'm the stuff nightmares are made of for people like you!
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Week 4
Fase 1: Isometrics
Dag 1

Strength - Strength endurance, isometrics, core stability

A1: Trap bar dødløft 5x3 - [RPE - 8] - Rest: 3 min - Tempo [E1S7Cx]
115
120
125
127.5
130
- Overraskende nemt!

A2: Banded Glute Bridge 5x5 - Tempo [E1S7Czx] - RP: 3 Min

B1:Close Grip bench Press 5x3 - [RPE - 8] - Tempo [E1S7Cx]
62.5
65
67.5
70
70

B2: Band Pull Apart 5x5 - Tempo [E1S7C1] - RP: 3 Min

Seal Row 5x3 - [RPE - 8] - Tempo [E1S7Cx] - RP: 2 Min
52.5
55
57.5
60
60

Double BB Fat End Famers Hold 3x30s [RPE - 8] - RP: 2 Min
25
27.5
30

DB Hammer curls 3x5 - [RPE - 8] - Tempo: [E1S7C1]
15
15
15

Bench Nech hold 2x20 sec [RPE - 8] - RP: 2 Min
+ 15kg
+ 15kg

Fik min første kop kaffe i ti år efter mogenmaden idag. Smagte afsindigt dårligt, men vågnede op på en ny og spændende måde.
Åbnede derefter en pose HCL kreatin og kastede det direkte i munden. Jeg var ved at kaste op, så dårligt det smagte.

God træning dog
I'm the stuff nightmares are made of for people like you!
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Week 4
Fase 1: Isometric
Dag 3

Strength - Strength endurance, isometrics, core stability

A1: Ben press 7x3 - [RPE - 8] - Tempo [E1S7CX]
110
120
130
140
150
160
170

A2: Banded side clamshell 7x5 - Tempo [E1S7Cx] - RP: 3 Min

B1: Incline close grip bænkpress 5x3 - [RPE - 8] - Tempo [E1S5CX]
55
57.5
57.5
57.5
57.5

B2: Banded face pulls 3x10 - Tempo: [E1S7CX] - RP: 3 Min

C1: Neutral grip Pull up 5x3 - [RPE - 8] - Tempo [E1S7Cx]
Bw
+ 1.25
+ 2.5
bw
bw

C2: Incline YWT's 5x5 - Tempo [E1S5Cx] - RP: 3 Min
2kg
2kg
2kg
2
2

Scap Pull down hold 2x15 sec x 3 - [RPE - 8] - RP: 2 Min
45
60

Front plank 2x45s - RP: 2 Min
Bw
Bw
I'm the stuff nightmares are made of for people like you!
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Week 4
Fase 1: Isometrics
Dag 3

Strength - Strength endurance, Eccentric isometrics, Core stability

A1: Hip Thrust 4x3 - [RPE - 8] - Tempo: [E2S7CX]
90
100
110
115

A2: Side lying straight leg lgute med raise 4x8 - [RPE - 8] - Tempo: [E2S7C2] - RP: 3 Min

B1: Seated Trap bar VP 5x3 - [RPE - 8] - Tempo: [E2S7CX]
42.5
45
47.5
45
45

B2: DB bench scarecrows 5x5 - [RPE - 8] - Tempo: [E2S7CX] - RP: 3 Min
3
3
3
3
3

DB seal rows - [RPE - 8] - Tempo: [E2S7CX] - RP: 2 Min
20
22.5
25
27.5
30

Seated lateral Cable Neck hold 2x30 sec - [RPE - 8] - RP: 2 Min
10
12.5

Hand gripper 3x6 - [RPE - 8] - Tempo: [E2S7CX]
36kg
25kg
36kg
I'm the stuff nightmares are made of for people like you!
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Week 5
phase 2: Eccentric overload
Day 1

Strength - Strength Endurance - Eccentric Overload - Core Stability

A1: Band trap Bar Deadlift 4x5 - [RPE - 8] - Tempo:[E5S0CX]
92.5
97.5
102.5
107.5
- Green Band

A2: Side Lying Clamshell 4x6 - [RPE - 8] - Tempo:[E5S1C1] - RP: 3 Min

B1: DB Glute Bridge Floor Press 4x5 - [RPE - 8] - Tempo:[E5S0CX]
32.5
32.5
32.5
32.5

B2: 45°DB Scarecrow 4x6 - [RPE - 8] - Tempo:[E5S1C1] - RP: 3 Min
2
3
3
3

C1: Stick Grip Pull Up 3x5 - [RPE - 8] - Tempo: [E5S1CX]
Bw
+ 2.5
+ 5

C2: Scap Pull Down Hold 4x6 - [RPE - 8] - Tempo: [E5S5C1] - RP: 3 Min
50
60
65
70

DB Hammer Curls 4x5 - [RPE - 8] - Tempo:[E5S0C1] - RP: 2 Min
12.5
15
15
17.5
I'm the stuff nightmares are made of for people like you!
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Week 5
phase 2: Eccentric overload
Day 2

A1: Ben Press 5x5 [RPE - 8] - Tempo:[E5S0CX]
120
130
140
140
145

A2: Swizz Ball Hamstring Curl 5x6 - [RPE - 8] - Tempo:[E5S0CX] - RP: 3 Min

B1: Offset Bench Press 4x5 - [RPE - 8] - Tempo:[E5S0CX]
51.25
51.25
57.25
57.25

B2: Band Pull Parts 4x6 - [RPE - 8] - Tempo:[E5S0CX] - RP: 3 Min

C1: Alternating DB Seal Row 4x5 - [RPE - 8] - Tempo:[E5S0CX]
22.5
22.5
22.5

C2: DB Scarecrow Hold 4x30 sec - [RPE - 8] - RP: 3 Min
2
2
2

Famers DB Hold 2x30 sec - [RPE - 8] - RP: 2 Min
35kg
40kg

Lying Neck flexion on bench 2x50 - RP: 2 Min
I'm the stuff nightmares are made of for people like you!
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Week 5
phase 2: Eccentric overload
Day 3

Zercher Deadlift 4x5 - [RPE - 8] - Tempo:[E5S0C1] - RP: 3 Min
60
60
62.5
62.5

A1: BTN BB Vertical press 4x5 - [RPE -8] - Tempo:[E5S0CX]
40
42.5
40
40

A2: Band External rotation to Eccentric straddle planche 4x8 - [RPE - 8] - Tempo:[E5S0C1] - RP: 3 Min

B1: Bent Over Row 4x6 - [RPE - 8] - Tempo:[E5S1CX]
40
42.5
45
47.5

B2: Prone Angels 4x8 - [RPE - 8] - Tempo: Slow & Smooth - Rp: 3 Min
1.25 x 6
1.25 x 5

Inverted Anti Rotation BB Row Hold 3x15 sec each side - [RPE - 8] - RP: 2 Min

Front Plank 2x50 sec - RP: 2 Min

DB Lateral Raise 2x15 - [RPE - 8] - Tempo:[E5S1C1] - RP: 2 Min
3
3

Morgenmad:
- 2 Chia boller med Peanut B & Jelly
- Skål Havrefras Med ris mælk
- Protein shake med peanut butter og rismælk
- Glad Appelsine juice + kreatin
- Kop kaffe

Post workout:
- 8 Rugbrødder med div pålæg
- Protein shake med peanut butter

Aftensmad:
- 6 Kartoffler
- Håndfuld grøntsager
- Snitzel
- Protein shake med peanut butter

Morgen vægten springer lidt frem og tilbage mellem 88.8 og 89.8
I'm the stuff nightmares are made of for people like you!
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Week 6
phase 2: Eccentric overload
Day 1

A1: Band Trap Bar Deadlift 5x3 - [RPE - 8] - Tempo:[E5S0CX]
97.5
100
105
107.5
110

A2: Lying Leg Circles 5x6 - Tempo: Smooth & Controlled - RP: 3 Min

B1: Stick Grip Pull Up 5x3 - [RPE - 8] - Tempo:[E5S1CX]
2.5
3.75
5
6.25
7.5kg

B2: Scap Pul Down Hold 5x4 - RPE - 8] - Tempo:[E3S5C1] - RP: 3 Min
65
70
75
80
85

Glute Bridge DB Floor Press 5x3 - [RPE - 8] - Tempo:[E5S0CX] - RP: 3 Min
32.5
35
37.5
40
40

Lying Cervical Neck Glides On Bench - 2x50 - Tempo: Smooth & Controlled - RP: 2 Min

DB Hammer Curls 5x4 - [RPE - 8] - Tempo:[E5S0CX] - RP: 2 Min
17.5
17.5
17.5
17.5
17.5
I'm the stuff nightmares are made of for people like you!
Brugeravatar
 
Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan


Foregående

Tilbage til Logbog




Brugere online

Brugere der læser dette forum: Ingen tilmeldte brugere og 50 gæster