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27-07-2017:

Squat: (2:45 min.)
12 x 20 kg.
09 x 60 kg.
07 x 90 kg. (wrist wraps: on)
05 x 110 kg.
03 x 135 kg. (belt: on)
09 x 100 kg. (belt: off)
08 x 100 kg.
07 x 100 kg.

Seated Barbell Press: (2:15 min.)
10 x 20 kg. *
09 x 50 kg. * (wrist wraps: on)
08 x 50 kg. *
07 x 50 kg. *
06 x 50 kg. *
12 x 42,5 kg. *

BOR: (2 min.)
06 x 100 kg. (straps: on)
06 x 100 kg.
06 x 100 kg.
06 x 100 kg.

Barbell Curl: (supinated) (2:30 min.)
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
SS
Push Up: (suspended) (feet@floor, @.33)
12
11
10

* Fat Gripz
** Fat Gripz Extreme

Forsøger mig med et opvarmnings sæt mere.
Om ikke andet er det jo mere volumen,

Kom i snak med naboen så nåede ikke cardio.
Ærgeligt hva'...
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Reputation point: 20
 
Indlæg: 1523
Tilmeldt: 31. jul 2008, 16:06
Geografisk sted: 2640
 
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Kostplan: Ingen kostplan



30-07-2017:

Deadlift: (3:00 min.)
20 x 20 kg.
10 x 70 kg. (deficit: 1cm)
10 x 110 kg. (deficit: 1cm)
10 x 125 kg. (straps: on)
10 x 125 kg.
Deadlift: (sumo)
05 x 125 kg. (straps: off)
05 x 125 kg.

Benchpress: (vs. dual bands, red, @.43UD) (2:20 min.)
10 x 20 kg. *
07 x 50 kg. *
05 x 70 kg. *
03 x 95 kg. * (wrist wraps: on)
03 x 92,5 kg. *
03 x 92,5 kg. *
03 x 90 kg. *
03 x 90 kg. *
Benchpress:
09 x 90 kg. *
12 x 75 kg. * (wrist wraps: off)

Pull Down: (neutral grip, wide) (2:00 min.)
11 x 68,75 kg.
10 x 67,5 kg.
10 x 66,25 kg.

Push Down: (z-bar) (2:30 min.)
12 x 35 kg. *
11 x 35 kg. *
10 x 35 kg. *
SS
Seated Band Row: (2x purple)
15 **
15 **
15 **

Cardio: (run OR 30 sec. @ work THEN 30 sec. @ rest)
Farmer's Walk @ (2x) 75 kg. @ 2x 9 meters.
Run (750 meter) @ 10.5 km/h
Kettlebell Swing @ 16 kg.
Raised Plank, Toe Touch (alternating)
Airsquat
Farmer's Walk @ (2x) 75 kg. @ 2x 9 meters.
Run (750 meter) @ 10.5 km/h
Landmine Twists @ 7,5 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Airsquat

* Fat Gripz
** Fat Gripz Extreme

Deadlift opvarmning fra deficit.
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Reputation point: 20
 
Indlæg: 1523
Tilmeldt: 31. jul 2008, 16:06
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31-07-2017:

Squat: (1:5/2:3) (2:30 min.)
15 x 20 kg.
09 x 60 kg.
07 x 90 kg. (wrist wraps: on)
05 x 110 kg.
02 x 127,5 kg. (belt: on)
02 x 127,5 kg.
02 x 127,5 kg.
02 x 127,5 kg.
02 x 127,5 kg.
02 x 127,5 kg.
02 x 127,5 kg.
02 x 127,5 kg.
07 x 110 kg. (belt: off)

Seated Barbell Press: (2:15 min.)
10 x 20 kg. *
06 x 55 kg. * (wrist wraps: on)
11 x 42,5 kg. *
10 x 42,5 kg. *
09 x 42,5 kg. *

Cable Row: (pronated) (2 min.)
10 x 71,25 kg. (wide)
10 x 71,25 kg. (medium)
10 x 71,25 kg. (close)

Cable Curl: (z-bar) (2:30 min.)
10 x 25 kg. *
10 x 23,75 kg. *
10 x 22,5 kg. *
SS
Push Up: (vs. band) (wide)
10 (purple)
10 (black)
10 (red)

Cardio: (run OR 30 sec. @ work THEN 30 sec. @ rest)
Airsquat.
Farmer's Walk @ (2x) 75 kg. @ 2x9 meters.
Run (750 meter) @ 10.7 km/h
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Landmine Twists @ 8,75 kg.
Airsquat
Farmer's Walk @ (2x) 75 kg. @ 2x9 meters.
Run (750 meter) @ ? km/h
Kettlebell Swing @ 24 kg.
Raised Plank, Superman (alternating)

* Fat Gripz
** Fat Gripz Extreme
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Reputation point: 20
 
Indlæg: 1523
Tilmeldt: 31. jul 2008, 16:06
Geografisk sted: 2640
 
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Kostplan: Ingen kostplan



02-08-2017:

Deadlift: (2:45 min.)
15 x 20 kg.
10 x 70 kg. (deficit: 1cm)
07 x 110 kg. (deficit: 1cm)
05 x 140 kg. (mix grip: on)
01 x 160 kg. (belt: on)
01 x 160 kg.
01 x 160 kg.
01 x 160 kg.
01 x 160 kg.

Benchpress: (vs. dual bands, red, @.43UD) (2:20 min.)
12 x 20 kg. *
07 x 50 kg. *
05 x 70 kg. *
03 x 97,5 kg. * (wrist wraps: on)
03 x 95 kg. *
Benchpress:
10 x 90 kg. *
10 x 75 kg. *
10 x 75 kg. *

Pull Down: (z-bar) (supinated) (2 min.)
18 x 42,5 kg. *
18 x 41,25 kg. *
17 x 40 kg. *

Seated Push Down: (rope) (split) (2:50 min.)
10 x 15 kg.
10 x 15 kg.
10 x 15 kg.
SS
Seated Push Down: (rope) (close)
10 x 15 kg.
10 x 15 kg.
10 x 15 kg.
SS
Suspended Row: (feet@floor, @.19)
12
11
10

Cardio: (run OR 30 sec. @ work THEN 30 sec. @ rest)
Run (750 meter) @ 4m18s (11.2 km/h)
Kettlebell Swing @ 24 kg.
Farmer's Walk @ (2x) 75 kg. @ 2x9 meters.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Landmine Twists @ 8,75 kg.
Run (750 meter) @ 4m20s (10.8 km/h)
Kettlebell Swing @ 24 kg.
Farmer's Walk @ (2x) 75 kg. @ 2x9 meters.
Airsquat
Raised Plank, Toe Touch (alternating)

* Fat Gripz
** Fat Gripz Extreme

Dødløft føltes godt i dag!
Et par af sættene forsøgte jeg mig med at spænde bæltet et hak længere ind.
Måske lige stramt nok - men jeg er jo blevet så slank...
:´)

Bænkpress var god i dag!

Forsøgte mig med at ligge løbe sekvenserne ind tidligere i cardio delen.
Ved ikke rigtig hvad jeg syntes om det...

Der var varmt i skuret i dag.
Så jeg gik crossfit-style og trænede i bleg overkrop.
Måske derfor træningen var så god !?!
Det bliver koldt når "Winter is comming!"...
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Reputation point: 20
 
Indlæg: 1523
Tilmeldt: 31. jul 2008, 16:06
Geografisk sted: 2640
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



05-08-2017:

Squat: (2:45 min.)
12 x 20 kg.
09 x 60 kg.
07 x 90 kg. (wrist wraps: on)
05 x 110 kg.
03 x 135 kg. (belt: on)
09 x 100 kg. (belt: off)
08 x 100 kg.
07 x 100 kg.

Seated Barbell Press: (2:15 min.)
10 x 20 kg. *
09 x 50 kg. * (wrist wraps: on)
08 x 50 kg. *
07 x 50 kg. *
06 x 50 kg. *
12 x 42,5 kg. *

Cable Row: (neutral grip, wide) (2 min.)
11 x 75 kg.
10 x 75 kg.
11 x 60 kg. *

Cable Curl: (neutral) (2:30 min.)
14 x 15 kg. *
12 x 15 kg. *
10 x 15 kg. *
SS
Push Up: (suspended) (feet@floor, @.33)
13
11
09

Cardio: (run OR 30 sec. @ work THEN 30 sec. @ rest)
Run (750 meter) @ 10.0 km/h
Kettlebell Swing @ 24 kg.
Farmer's Walk @ (2x) 75 kg. @ 2x9 meters.
Raised Plank, Superman (alternating)
Airsquat.
Run (750 meter) @ 9.9 km/h
Kettlebell Swing @ 24 kg.
Farmer's Walk @ (2x) 75 kg. @ 2x9 meters.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Landmine Twists @ 8,75 kg.

* Fat Gripz
** Fat Gripz Extreme

Eftermiddags træning.
Oven på studenterbrøn, Nutella madder og cola.
Følte mig noget oppustet - så løb blev meget roligt - hvilket var helt dejligt...
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Reputation point: 20
 
Indlæg: 1523
Tilmeldt: 31. jul 2008, 16:06
Geografisk sted: 2640
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



14-08-2017:

Deadlift: (2:15 min.)
20 x 20 kg.
10 x 60 kg.
07 x 80 kg.
06 x 90 kg.
05 x 100 kg.
05 x 110 kg.
05 x 120 kg.
03 x 130 kg.
01 x 140 kg.

Benchpress: (2:00)
15 x 20 kg.
12 x 40 kg.
10 x 50 kg.
09 x 60 kg.
07 x 70 kg.
05 x 80 kg.
03 x 90 kg.

Pull Down: (neutral grip, wide) (1:45 min.)
15 x 20 kg.
12 x 30 kg.
10 x 40 kg.
08 x 50 kg.
06 x 60 kg.

Front Squat: (2:00)
15 x 20 kg.
12 x 30 kg.
10 x 40 kg.
08 x 50 kg.
06 x 60 kg.
04 x 65 kg.
02 x 70 kg.
01 x 75 kg.

Seated Barbell Press: (1:45 min.)
12 x 20 kg.
10 x 25 kg.
08 x 30 kg.
06 x 35 kg.
04 x 40 kg.
03 x 45 kg.

BOR: (1:45 min.)
15 x 20 kg.
12 x 40 kg.
10 x 50 kg.
08 x 60 kg.
06 x 70 kg.
04 x 80 kg.

Cardio:
Run (750 meter) @ 10.4 km/h

Første træning efter 8 dage uden træning og fest i en skov, badet i alkohol og junk food.
Lod fornuften sejre og startede op med en stille omgang "fullbody".
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Reputation point: 20
 
Indlæg: 1523
Tilmeldt: 31. jul 2008, 16:06
Geografisk sted: 2640
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



16-08-2017:

Squat: (2:5/2:3) (2:30 min.)
15 x 20 kg.
09 x 60 kg.
07 x 90 kg. (wrist wraps: on)
05 x 110 kg.
02 x 130 kg. (belt: on)
02 x 130 kg.
02 x 130 kg.
02 x 130 kg.
02 x 130 kg.
02 x 130 kg.
02 x 130 kg.
02 x 130 kg.
07 x 110 kg. (belt: off)

Seated Barbell Press: (2:15 min.)
10 x 20 kg. *
06 x 55 kg. * (wrist wraps: on)
11 x 42,5 kg. *
10 x 42,5 kg. *
09 x 42,5 kg. *

Meadows Row: (2:15 min.)
2 x 07 @ 35 kg. (straps: on)
2 x 06 @ 35 kg.
2 x 06 @ 35 kg.
2 x 06 @ 35 kg.

Lying curls: (high) (vs. band) (z-bar) (supinated) (2:30)
15 (purple)
13 (purple)
13 (purple)
SS
Push Up: (vs. band) (close)
12 (purple)
10 (black)
10 (red)

Cardio: (run OR 30 sec. @ work THEN 30 sec. @ rest)
Run (750 meter) @ 10.8 km/h
Airsquat
Farmer's Walk @ (2x) 75 kg. @ 2x9 meters.
Landmine Twists @ 8,75 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Run (750 meter) @ 10.5 km/h

* Fat Gripz
** Fat Gripz Extreme

Back in business...
Forsøgte mig med en curl variant mod bands.
Og så var cardio delen afkortet for rolig opstart (fordi jeg er doven)!
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Reputation point: 20
 
Indlæg: 1523
Tilmeldt: 31. jul 2008, 16:06
Geografisk sted: 2640
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



20-08-2017:

Deadlift: (2:45 min.)
15 x 20 kg.
10 x 70 kg. (deficit: 1cm)
07 x 110 kg. (deficit: 1cm)
05 x 140 kg. (mix grip: on)
01 x 160 kg. (belt: on)
01 x 160 kg.
01 x 160 kg.
01 x 160 kg.
01 x 160 kg.

Benchpress: (vs. dual bands, red, @.43UD) (2:20 min.)
12 x 20 kg. *
07 x 50 kg. *
05 x 70 kg. *
03 x 97,5 kg. * (wrist wraps: on)
03 x 95 kg. *
Benchpress:
10 x 90 kg. *
10 x 75 kg. * (wrist wraps: off)
10 x 75 kg. *

Pull Down: (pronated) (2 min.)
10 x 65 kg. * (wide)
10 x 65 kg. * (wide)
09 x 65 kg. * (medium)

Kneeling Push Down: (rope) (2:30 min.)
11 x 25 kg.
10 x 25 kg.
09 x 25 kg.
SS
Seated Band Row: (2x purple)
15 **
15 **
15 **

Cardio: (run OR 30 sec. @ work THEN 30 sec. @ rest)
Run (750 meter) @ 10.5 km/h
Farmer's Walk @ (2x) 75 kg. @ 2x9 meters.
Airsquat.
Raised Plank, Superman (alternating)
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Run (750 meter) @ 10.4 km/h
Farmer's Walk @ (2x) 75 kg. @ 2x9 meters.
Airsquat
Landmine Twists @ 8,75 kg.
Kettlebell Swing @ 24 kg.

* Fat Gripz
** Fat Gripz Extreme

Der var ikke det store drive i dag - var slet ikke fokuseret.
På trods af det gik træningen helt ok.
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Reputation point: 20
 
Indlæg: 1523
Tilmeldt: 31. jul 2008, 16:06
Geografisk sted: 2640
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



22-08-2017:

Squat: (2:45 min.)
12 x 20 kg.
09 x 60 kg.
07 x 90 kg. (wrist wraps: on)
05 x 110 kg.
01 x 17,5 kg. (belt: on)
10 x 100 kg. (belt: off)
09 x 100 kg.
08 x 100 kg.

Seated Barbell Press: (2:15 min.)
10 x 20 kg. *
10 x 50 kg. * (wrist wraps: on)
08 x 50 kg. *
07 x 50 kg. *
06 x 50 kg. *
09 x 45 kg. *

Cable Row: (pronated) (2:00 min.)
10 x 72,5 kg. (wide)
10 x 72,5 kg. (medium)
10 x 72,5 kg. (close)

Cable Curl: (z-bar) (2:30 min.)
10 x 25 kg. *
10 x 23,75 kg. *
10 x 22,5 kg. *
SS
Push Up: (suspended) (feet@floor, @.33)
13
11
09

Cardio: (distance OR 30 sec. @ work, THEN 30 sec. @ rest)
Run (750 meter) @ 10.3 km/h
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
Kettlebell Swing @ 24 kg.
Raised Plank, Toe Touch (alternating)
Airsquat.
Run (750 meter) @ 10.6 km/h
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Landmine Twists @ 10 kg.
Airsquat

* Fat Gripz
** Fat Gripz Extreme

Squat føltes godt i dag.
Fokus var på hip drive.

Findes der et cardio forbedrings drug?
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Reputation point: 20
 
Indlæg: 1523
Tilmeldt: 31. jul 2008, 16:06
Geografisk sted: 2640
 
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Kostplan: Ingen kostplan



24-08-2017:

Deadlift: (3:00 min.)
15 x 20 kg.
10 x 70 kg. (deficit: 1 cm)
10 x 110 kg. (deficit: 1 cm)
10 x 125 kg. (straps: on)
10 x 125 kg.
Deadlift: (paused)
05 x 110 kg. (straps: off)
05 x 110 kg.

Benchpress: (vs. dual bands, red, @.43UD) (2:20 min.)
12 x 20 kg. *
07 x 50 kg. *
05 x 70 kg. *
03 x 95 kg. * (wrist wraps: on)
03 x 95 kg. *
03 x 92,5 kg. *
03 x 92,5 kg. *
03 x 90 kg. *
Benchpress:
09 x 90 kg. *
09 x 75 kg. * (wrist wraps: off)

Pull Down: (z-bar) (supinated) (2 min.)
19 x 42,5 kg. *
18 x 41,25 kg. *
17 x 40 kg. *

Push Down: (z-bar) (2:30 min.)
12 x 35 kg. *
11 x 35 kg. *
10 x 35 kg. *
SS
Suspended Row: (feet@floor, @.19)
12
11
09

Run (750 meter) @ 10.5 km/h

Front Carry (2x 10 meters) @ 75 kg.

Front Carry (2x 10 meters) @ 75 kg.

Cardio blev afbrudt efter første løb.
Skulle åbenbart have ny vandmåler :)

Førsøgte mig efterfølgende med et omgange med Front Carry.
Den er et fint alternativ til Farmers Walk.
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Reputation point: 20
 
Indlæg: 1523
Tilmeldt: 31. jul 2008, 16:06
Geografisk sted: 2640
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



27-08-2017:

Squat: (3:5/2:3) (2:30 min.)
15 x 20 kg.
09 x 60 kg.
07 x 90 kg. (wrist wraps: on)
05 x 110 kg.
02 x 132,5 kg. (belt: on)
02 x 132,5 kg.
02 x 132,5 kg.
02 x 132,5 kg.
02 x 132,5 kg.
02 x 132,5 kg.
02 x 132,5 kg.
02 x 132,5 kg.
07 x 110 kg. (belt: off)

Seated Barbell Press: (2:15 min.)
10 x 20 kg. *
06 x 55 kg. * (wrist wraps: on)
10 x 45 kg. *
09 x 45 kg. *
08 x 45 kg. *

BOR: (2 min.)
06 x 102,5 kg. (straps: on)
06 x 100 kg.
06 x 100 kg.
06 x 100 kg.

Barbell Curl: (supinated) (2:30 min.)
11 x 30 kg.
10 x 30 kg.
10 x 30 kg.
SS
Push Up: (vs. band) (wide)
10 (purple)
10 (black)
10 (red)

Cardio: (distance OR 30 sec. @ work, THEN 30 sec. @ rest)
Run (750 meter) @ 10.3 km/h
Kettlebell Swing @ 24 kg.
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Landmine Twists @ 10 kg.
Run (750 meter) @ 10.8 km/h
Kettlebell Swing @ 24 kg.
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
Airsquat.
Raised Plank, Toe Touch (alternating)

* Fat Gripz
** Fat Gripz Extreme
Brugeravatar
 
Reputation point: 20
 
Indlæg: 1523
Tilmeldt: 31. jul 2008, 16:06
Geografisk sted: 2640
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



28-08-2017:

Deadlift: (2:45 min.)
15 x 20 kg.
10 x 70 kg. (deficit: 1cm)
07 x 110 kg. (deficit: 1cm)
05 x 140 kg. (deficit: 1cm) (mix grip: on)
01 x 160 kg. (deficit: 1cm) (belt: on)
01 x 160 kg. (deficit: 1cm)
01 x 160 kg. (deficit: 1cm)
01 x 160 kg. (deficit: 1cm)
01 x 160 kg.

Benchpress: (vs. dual bands, red, @.43UD) (2:20 min.)
12 x 20 kg. *
07 x 50 kg. *
05 x 70 kg. *
03 x 97,5 kg. * (wrist wraps: on)
03 x 95 kg. *
Benchpress:
10 x 90 kg. *
10 x 75 kg. * (wrist wraps: off)
10 x 75 kg. *

Pull Down: (neutral grip, wide) (2:00 min.)
11 x 68,75 kg.
10 x 67,5 kg.
09 x 66,25 kg.

Seated Push Down: (rope) (split) (2:50 min.)
10 x 15 kg.
10 x 15 kg.
10 x 15 kg.
SS
Seated Push Down: (rope) (close)
10 x 15 kg.
10 x 15 kg.
10 x 15 kg.
SS
Seated Band Row: (2x purple)
15 **
15 **
15 **

Cardio: (distance OR 30 sec. @ work, THEN 30 sec. @ rest)
Run (750 meter) @ 10.8 km/h
Airsquat.
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Landmine Twists @ 10 kg.
Run (750 meter) @ 11.3 km/h
Airsquat.
Kettlebell Swing @ 24 kg.
Raised Plank, Superman (alternating)

* Fat Gripz
** Fat Gripz Extreme

Deficit på deadlift skulle kun have været på opvarmnings sættene.
Men glemte at fjerne det...

Glemte en omgang Farmers Walk under cardio,

Jeg skal vist til at spille memory...
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Reputation point: 20
 
Indlæg: 1523
Tilmeldt: 31. jul 2008, 16:06
Geografisk sted: 2640
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



31-08-2017:

Cardio:
750 meter løb
20 Armstrækkere
30 Rygstrækkere
10 Burpees
20 Englehop
750 meter løb
20 Lunges
10 Pull ups
30 Mavebøjninger
30 Mountain climbers
750 meter løb

Total tid: 20 minutter 22 sekunder.
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Reputation point: 20
 
Indlæg: 1523
Tilmeldt: 31. jul 2008, 16:06
Geografisk sted: 2640
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



03-09-2017:

Squat: (2:45 min.)
12 x 20 kg.
09 x 60 kg.
07 x 90 kg. (wrist wraps: on)
05 x 110 kg.
01 x 137,5 kg. (belt: on)
10 x 100 kg. (belt: off)
09 x 100 kg.
08 x 100 kg.

Seated Barbell Press: (2:15 min.)
10 x 20 kg. *
10 x 50 kg. * (wrist wraps: on)
08 x 50 kg. *
07 x 50 kg. *
10 x 45 kg. *

Cable Row: (neutral grip, wide) (2 min.)
11 x 75 kg.
10 x 75 kg.
11 x 60 kg. *

Cable Curl: (neutral) (2:30 min.)
14 x 15 kg. *
12 x 15 kg. *
10 x 15 kg. *
SS
Push Up: (suspended) (feet@floor, @.33)
13
11
09

Cardio: (distance OR 30 sec. @ work, THEN 30 sec. @ rest)
Run (500 meter) @ 10.7 km/h
Kettlebell Swing @ 24 kg.
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
Raised Plank, Superman (alternating)
Airsquat
Run (500 meter) @ 10.3 km/h
Kettlebell Swing @ 24 kg.
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Landmine Twists @ 10 kg.
Run (500 meter) @ 10.1 km/h

* Fat Gripz
** Fat Gripz Extreme

3x 500 meter løb i stedet for 2x 750 meter løb.
Det er meget mere mig!
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Reputation point: 20
 
Indlæg: 1523
Tilmeldt: 31. jul 2008, 16:06
Geografisk sted: 2640
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



06-09-2017:

Deadlift: (3:00 min.)
15 x 20 kg.
10 x 70 kg. (deficit: 1cm)
10 x 110 kg. (deficit: 1cm)
10 x 125 kg. (straps: on)
10 x 125 kg.
Deadlift: (sumo)
05 x 125 kg. (straps: off)
05 x 125 kg.

Benchpress: (vs. dual bands, red, @.43UD) (2:20 min.)
12 x 20 kg. *
07 x 50 kg. *
05 x 70 kg. *
03 x 95 kg. * (wrist wraps: on)
03 x 95 kg. *
03 x 92,5 kg. *
03 x 92,5 kg. *
03 x 90 kg. *
Benchpress:
09 x 90 kg. *
12 x 75 kg. * (wrist wraps: off)

Pull Down: (pronated) (2 min.)
10 x 65 kg. * (wide)
10 x 65 kg. * (wide)
09 x 65 kg. * (medium)

Kneeling Push Down: (rope) (2:30 min.)
11 x 25 kg.
10 x 25 kg.
09 x 25 kg.
SS
Suspended Row: (feet@floor, @.19)
11
10
09

Cardio: (distance OR 30 sec. @ work, THEN 30 sec. @ rest)
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Front loaded Step Up, alternating @ 65 kg.
Airsquat
Landmine Twist @ 10 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Front loaded Step Up, alternating @ 65 kg.
Kettlebell Swing @ 16 kg.
Raised Plank, Toe Touch

* Fat Gripz
** Fat Gripz Extreme
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08-09-2017:

Squat: (4:5/2:3) (2:30 min.)
15 x 20 kg.
09 x 60 kg.
07 x 90 kg. (wrist wraps: on)
05 x 110 kg.
02 x 135 kg. (belt: on)
02 x 135 kg.
02 x 135 kg.
02 x 135 kg.
02 x 135 kg.
02 x 135 kg.
02 x 135 kg.
02 x 135 kg.
07 x 110 kg. (belt: off)

Seated Barbell Press: (2:15 min.)
10 x 20 kg. *
05 x 57,5 kg. * (wrist wraps: on)
10 x 45 kg. *
09 x 45 kg. *
08 x 45 kg. *

Meadows Row: (2:15 min.)
2 x 07 @ 35 kg. (straps: on)
2 x 07 @ 35 kg.
2 x 06 @ 35 kg.
2 x 06 @ 35 kg.

Standing Band Curl: (high) (2:30)
10 (red)
10 (red)
10 (red)
SS
Push Up: (vs. band) (close)
12 (purple)
10 (black)
10 (red)

Cardio: (run OR 30 sec. @ work THEN 30 sec. @ rest)
KB Swing @ 24 kg.
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
Raised Plank, Toe Touch (alternating)
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Airsquat
Kettlebell Swing @ 24 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Airsquat
Raised Plank, Superman
Run (500 meter) @ 11.6 km/h

* Fat Gripz
** Fat Gripz Extreme

Forsøgte mig med en curl variant - ved ikke rigtig...
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10-09-2017:

Deadlift: (2:45 min.)
15 x 20 kg.
10 x 70 kg. (deficit: 1cm)
07 x 110 kg. (deficit: 1cm)
05 x 140 kg. (deficit: 1cm) (mix grip: on)
01 x 160 kg. (belt: on)
01 x 160 kg.
01 x 160 kg.
01 x 160 kg.
01 x 160 kg.

Benchpress: (2:20)
12 x 20 kg.
09 x 50 kg.
07 x 70 kg.
05 x 90 kg.
05 x 100 kg.
04 x 110 kg.
10 x 90 kg.

Pull Down: (z-bar) (supinated) (2 min.)
18 x 42,5 kg. *
18 x 41,25 kg. *
17 x 40 kg. *

Push Down: (z-bar) (2:30 min.)
12 x 35 kg. *
11 x 35 kg. *
10 x 35 kg. *
SS
Seated Band Row: (2x purple)
15 **
15 **
15 **

Cardio: (run OR 30 sec. @ work THEN 30 sec. @ rest)
Run (500 meter) @ 11.0 km/t
Front Carry (ca. 40 meters) @ 65 kg.
Airsquat
Raised Plank, Superman (alternating)
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Run (500 meter) @ 10.9 km/t
Front Carry (ca. 40 meters) @ 65 kg.
Airsquat
Raised Plank, Toe Touch (alternating)
KB Swing @ 24 kg.
Run (500 meter) @ 10.9 km/h

* Fat Gripz
** Fat Gripz Extreme

Nu med helt almindelig benchpress...
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14-09-2017:

Squat: (2:45 min.)
12 x 20 kg.
09 x 60 kg.
07 x 90 kg. (wrist wraps: on)
05 x 110 kg.
01 x 140 kg. (belt: on)
10 x 100 kg. (belt: off)
09 x 100 kg.
08 x 100 kg.

Seated Barbell Press: (2:15 min.)
10 x 20 kg. *
10 x 50 kg. * (wrist wraps: on)
10 x 50 kg. *
08 x 50 kg. *
07 x 50 kg. *
10 x 45 kg. *

Cable Row: (pronated) (2:00 min.)
10 x 72,5 kg. (wide)
10 x 72,5 kg. (medium)
10 x 72,5 kg. (close)

Cable Curl: (z-bar) (2:30 min.)
10 x 25 kg. *
10 x 23,75 kg. *
10 x 22,5 kg. *
SS
Push Up: (suspended) (feet@floor, @.33)
13
11
09

Cardio: (distance OR 30 sec. @ work, THEN 30 sec. @ rest)
Run (500 meter) @ 10.8 km/h
Kettlebell Swing @ 24 kg.
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Raised Plank, Superman (alternating)
Run (500 meter) @ 10.6 km/h
Kettlebell Swing @ 24 kg.
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
Airsquat
Raised Plank, Toe Touch (alternating)
Run (500 meter) @ 10.3 km/h

* Fat Gripz
** Fat Gripz Extreme
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17-09-2017:

Deadlift: (3:00 min.)
15 x 20 kg.
10 x 70 kg. (deficit: 1cm)
10 x 110 kg. (deficit: 1cm)
10 x 125 kg. (straps: on)
10 x 125 kg.
Deadlift: (paused)
05 x 110 kg. (straps: off)
05 x 110 kg.

Benchpress: (vs. dual bands, red, @.43UD) (2:20 min.)
12 x 20 kg. *
07 x 50 kg. *
05 x 70 kg. *
03 x 95 kg. * (wrist wraps: on)
03 x 95 kg. *
03 x 92,5 kg. *
03 x 92,5 kg. *
03 x 92,5 kg. *
Benchpress:
09 x 90 kg. *
12 x 75 kg. * (wrist wraps: off)

Pull Down: (neutral grip, wide) (2:00 min.)
11 x 68,75 kg.
10 x 67,5 kg.
09 x 66,25 kg.

Seated Push Down: (rope) (split) (2:50 min.)
10 x 15 kg.
10 x 15 kg.
10 x 15 kg.
SS
Seated Push Down: (rope) (close)
10 x 15 kg.
10 x 15 kg.
10 x 15 kg.
SS
Suspended Row: (feet@floor, @.19)
12
11
10

Cardio: (run OR 30 sec. @ work THEN 30 sec. @ rest)
Run (500 meter) @ 10.7 km/t
Airsquat
Front Carry (ca. 40 meters) @ 65 kg.
Landmine Twist @ 10 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Run (500 meter) @ 10.7 km/t
KB Swing @ 24 kg.
Front Carry (ca. 40 meters) @ 65 kg.
Raised Plank, Toe Touch (alternating)
Airsquat
Run (500 meter) @ 10.9 km/t

* Fat Gripz
** Fat Gripz Extreme

Dødløft var tunge i dag.
Måske fordi jeg brugte dagen i går på at hjælpe med en flytning fra 2. sal (med elevator) til 4. sal (uden elevator)...
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19-09-2017:

Squat: (5:5/2:3) (2:30 min.)
15 x 20 kg.
09 x 60 kg.
07 x 90 kg. (wrist wraps: on)
05 x 110 kg.
02 x 137,5 kg. (belt: on)
02 x 137,5 kg.
02 x 137,5 kg.
02 x 137,5 kg.
02 x 137,5 kg.
02 x 137,5 kg.
02 x 137,5 kg.
02 x 137,5 kg.
07 x 110 kg. (belt: off)

Seated Barbell Press: (2:15 min.)
10 x 20 kg. *
05 x 57,5 kg. * (wrist wraps: on)
10 x 45 kg. *
09 x 45 kg. *
08 x 45 kg. *

BOR: (2 min.)
06 x 102,5 kg.
06 x 102,5 kg.
06 x 100 kg.
06 x 100 kg.

Barbell Curl: (supinated) (2:30 min.)
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
SS
Push Up: (vs. band) (wide)
10 (purple)
10 (black)
10 (red)

Cardio: (distance OR 30 sec. @ work, THEN 30 sec. @ rest)
Run (500 meter) @ 10.7 km/h
Kettlebell Swing @ 24 kg.
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Raised Plank, Superman (alternating)
Run (500 meter) @ 10.5 km/h
Kettlebell Swing @ 24 kg.
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
Airsquat
Raised Plank, Toe Touch (alternating)
Run (500 meter) @ 10.1 km/h

* Fat Gripz
** Fat Gripz Extreme

Squat var tunge og fremme på tæerne.
:?
Skulder press føltes godt.
Row føltes tunge (men kan se at jeg brugte straps sidste gang - måske jeg skal prøve det igen næste gang).

Nå, træning (vel) overstået...
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21-09-2017:

Deadlift: (2:45 min.)
15 x 20 kg.
10 x 70 kg. (deficit: 1cm)
07 x 110 kg. (deficit: 1cm)
05 x 140 kg. (deficit: 1cm) (mix grip: on)
01 x 160 kg. (belt: on)
01 x 160 kg.
01 x 160 kg.
01 x 160 kg.
01 x 160 kg.

Benchpress: (2:20)
12 x 20 kg.
09 x 50 kg.
07 x 70 kg.
05 x 90 kg. (wrist wraps: on)
05 x 110 kg.
05 x 105 kg.
10 x 90 kg.

Pull Down: (pronated) (2 min.)
10 x 65 kg. * (wide)
10 x 65 kg. * (wide)
09 x 65 kg. * (medium)

Kneeling Push Down: (rope) (2:30 min.)
11 x 25 kg.
10 x 25 kg.
09 x 25 kg.
SS
Seated Band Row: (2x purple)
15 **
15 **
15 **

Cardio: (distance OR 30 sec. @ work, THEN 30 sec. @ rest)
Run (500 meter) @ 12.0 km/h
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
Airsquat
Landmine Twist @ 10 kg.
Run (500 meter) @ 11.3 km/h
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
Kettlebell Swing @ 24 kg.
Raised Plank, Toe Touch (alternating)
Run (500 meter) @ 10.6 km/h

* Fat Gripz
** Fat Gripz Extreme
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24-09-2017:

Squat: (2:45 min.)
12 x 20 kg.
09 x 60 kg.
07 x 90 kg. (wrist wraps: on)
05 x 110 kg.
01 x 140 kg. (belt: on)
10 x 100 kg. (belt: off)
09 x 100 kg.
08 x 100 kg.

Seated Barbell Press: (2:15 min.)
10 x 20 kg. *
10 x 50 kg. * (wrist wraps: on)
08 x 50 kg. *
07 x 50 kg. *
10 x 45 kg. *

Cable Row: (neutral grip, wide) (2 min.)
11 x 75 kg.
10 x 75 kg.
11 x 60 kg. *

Cardio: (run OR 30 sec. @ work THEN 30 sec. @ rest)
Run (500 meter) @ 11.2 km/t
KB Swing @ 24 kg.
Front Carry (ca. 40 meters) @ 65 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Raised Plank, Superman (alternating)
Run (500 meter) @ 11.1 km/t
KB Swing @ 16 kg.
Front Carry (ca. 40 meters) @ 65 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Landmine Twist @ 10 kg.
Run (500 meter) @ 11.0 km/t

* Fat Gripz
** Fat Gripz Extreme
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28-09-2017:

Deadlift: (3:00 min.)
15 x 20 kg.
10 x 70 kg. (deficit: 1cm)
10 x 110 kg. (deficit: 1cm)
10 x 125 kg. (straps: on)
10 x 125 kg.
Deadlift: (sumo)
05 x 125 kg. (straps: off)
05 x 125 kg.

Benchpress: (vs. dual bands, red, @.43UD) (2:20 min.)
12 x 20 kg. *
07 x 50 kg. *
05 x 70 kg. *
03 x 95 kg. * (wrist wraps: on)
03 x 95 kg. *
03 x 95 kg. *
03 x 92,5 kg. *
03 x 92,5 kg. *
Benchpress:
09 x 90 kg. *
12 x 75 kg. * (wrist wraps: off)

Pull Down: (z-bar) (supinated) (2 min.)
19 x 42,5 kg. *
18 x 41,25 kg. *
17 x 40 kg. *

Push Down: (z-bar) (2:30 min.)
12 x 35 kg. *
11 x 35 kg. *
10 x 35 kg. *
SS
Suspended Row: (feet@floor, @.19)
12
11
10

Cardio: (distance OR 30 sec. @ work, THEN 30 sec. @ rest)
Run (500 meter) @ 11.4 km/h
One Arm Kettlebell Clean and Press (alternating) @ 12 kg.
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
Raised Plank, Toe Touch (alternating)
Kettlebell Swing @ 12 kg.
Run (500 meter) @ 11.5 km/h
Airsquat
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Raised Plank, Superman (alternating)
Run (500 meter) @ 10.6 km/h

* Fat Gripz
** Fat Gripz Extreme
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01-10-2017:

Squat: (1:5/3:3) (2:30 min.)
15 x 20 kg.
09 x 60 kg.
07 x 90 kg. (wrist wraps: on)
05 x 110 kg.
02 x 130 kg. (belt: on)
02 x 130 kg.
02 x 130 kg.
02 x 130 kg.
02 x 130 kg.
02 x 130 kg.
02 x 130 kg.
02 x 130 kg.
08 x 110 kg. (belt: off)

Seated Barbell Press: (2:15 min.)
10 x 20 kg. *
06 x 57,5 kg. * (wrist wraps: on)
10 x 45 kg. *
09 x 45 kg. *
08 x 45 kg. *

Meadows Row: (2:15 min.)
2 x 07 @ 35 kg. (straps: on)
2 x 07 @ 35 kg.
2 x 07 @ 35 kg.
2 x 07 @ 35 kg.

Barbell Curl: (supinated) (2:30 min.)
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
SS
Push Up: (suspended) (feet@floor, @.33)
13
11
09

Cardio: (distance OR 30 sec. @ work, THEN 30 sec. @ rest)
Kettlebell Swing @ 24 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Front loaded Step Up, alternating @ 65 kg.
Landmine Twist @ 10 kg.
Landmine Squat @ 10 kg.
Landmine Press @ 15 kg.
Kettlebell Swing @ 24 kg.
Raised Plank, Superman (alternating)
Front loaded Step Up, alternating @ 65 kg.
Airsquat
Landmine Press @ 15 kg.
Raised Plank, Toe Touch (alternating)
Run (500 meter) @ 12.1 km/h

* Fat Gripz
** Fat Gripz Extreme
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Tak for hjælpen [-o<
The World will look up and shout; "Save Us" and I'll whisper..."NO..."
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Reputation point: 790
 
Indlæg: 2440
Tilmeldt: 13. dec 2012, 10:13
Geografisk sted: Migrant
 
Styrkeliste
- Bænkpres: 155.00
- Squat: 222.50
- Dødløft: 255.00
 
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Jarlen fra aHA skrev:Tak for hjælpen [-o<

:thumpup:
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04-10-2017:

Deadlift: (2:45 min.)
15 x 20 kg.
10 x 70 kg. (deficit: 1cm)
07 x 110 kg. (deficit: 1cm)
05 x 140 kg. (deficit: 1cm) (mix grip: on)
01 x 160 kg. (belt: on)
01 x 160 kg.
01 x 160 kg.
01 x 160 kg.
01 x 160 kg.

Benchpress: (2:20)
12 x 20 kg.
09 x 50 kg.
07 x 70 kg.
05 x 90 kg. (wrist wraps: on)
05 x 110 kg.
05 x 105 kg.
08 x 90 kg.
07 x 90 kg.

Chin up: (1:40)
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4

Seated, Over Head, Triceps Extension: (curlbar)
Bar +10 kg. x 15
Bar +20 kg. x 12
Bar +20 kg. x 10
SS
Seated Band Row: (2x purple)
15 **
15 **
15 **

Cardio: (distance OR 30 sec. @ work, THEN 30 sec. @ rest)
Run (500 meter) @ 11.3 km/h
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
Airsquat
Raised Plank, Superman (alternating)
Run (500 meter) @ 11.4 km/h
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
Airsquat
Raised Plank, Toe Touch (alternating)
Run (500 meter) @ 11.2 km/h

* Fat Gripz
** Fat Gripz Extreme

Dødløft med Texas Power Bar - I love it...
Chin up som variation af vetical pull.
OH tri ext. med nyanskaffet curlbar.
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06-10-2017:

Squat: (2:45 min.)
12 x 20 kg.
09 x 60 kg.
07 x 90 kg. (wrist wraps: on)
05 x 110 kg.
10 x 100 kg.
09 x 100 kg.
08 x 100 kg.

Seated Barbell Press: (2:15 min.)
10 x 20 kg. *
10 x 50 kg. * (wrist wraps: on)
08 x 50 kg. *
07 x 50 kg. *
10 x 45 kg. *

Cable Row: (neutral grip, wide) (2 min.)
11 x 75 kg.
10 x 75 kg.
11 x 60 kg. *

Curl Bar Curl: (supinated) (2:30 min.)
10 x Bar +12,5 kg.
10 x Bar +12,5 kg.
10 x Bar +12,5 kg.
SS
Push Up: (suspended) (feet@floor, @.33)
10
10
10

Farmer's Walk: (2:30)
25 meters @ 2x 75 kg.
25 meters @ 2x 75 kg.
25 meters @ 2x 75 kg.
25 meters @ 2x 75 kg.

Front Carry: (2:00)
25 meters @ 65 kg.
25 meters @ 65 kg.
25 meters @ 65 kg.
25 meters @ 65 kg.

Cardio:
30 sek. @ Landmine Squat @ 10 kg.
30 sek. @ Gas Cylinder Clean/Press.
30 sek. @ Landmine Twist @ 10 kg.
60 sek. @ Rest
Repeat x4

* Fat Gripz
** Fat Gripz Extreme

Træning sammen med Lassebarnet.
:8

Curls med nyanskaffet curlbar...
...i squat racket...
:dance:
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Fik i sidste uge en del nyt (brugt) udstyr!

Bla. en Texas Power Bar - godt rusten!
Den fik en omgang WD40 --> Rensebenzin --> DryLube og så var den Good to Go.
tpb.PNG


Skal nok med tiden få smidt billeder op af de andre ting!
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09-10-2017:

Deadlift: (3:00 min.)
15 x 20 kg.
10 x 70 kg. (deficit: 1cm)
10 x 110 kg. (deficit: 1cm)
10 x 125 kg. (straps: on)
10 x 125 kg.
Deadlift: (paused)
05 x 110 kg. (straps: off)
05 x 110 kg.

Benchpress: (vs. dual bands, red, @.43UD) (2:20 min.)
12 x 20 kg. *
07 x 50 kg. *
05 x 70 kg. *
02 x 97,5 kg. * (wrist wraps: on)
03 x 95 kg. *
03 x 95 kg. *
03 x 92,5 kg. *
03 x 92,5 kg. *
Benchpress:
09 x 90 kg. *
12 x 75 kg. * (wrist wraps: off)

Pull Down: (neutral grip, wide) (2:00 min.)
11 x 68,75 kg.
10 x 67,5 kg.
09 x 66,25 kg.
Pull Down: (greanade grip)
12 x 35 kg.

Seated Push Down: (rope) (split) (2:50 min.)
10 x 15 kg.
10 x 15 kg.
10 x 15 kg.
SS
Seated Push Down: (rope) (close)
10 x 15 kg.
10 x 15 kg.
10 x 15 kg.
SS
Suspended Row: (feet@floor, @.19)
12
11
10

Cardio: (distance OR 30 sec. @ work, THEN 30 sec. @ rest)
Run (500 meter) @ 11.5 km/h
Landmine Squat @ 10 kg.
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Landmine Twist @ 10 kg.
Run (500 meter) @ 11.8 km/h
Airsquat
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
Landmine OH Press @ 15 kg.
Raised Plank, Superman (alternating)
Run (500 meter) @ 10.9 km/h

* Fat Gripz
** Fat Gripz Extreme

Bænk føltes tung og teknik (primært opspænd) ville slet ikke fungere!
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