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Spamalicious!

4/12-20

Træk-hiv
3x90 kg
3x90 kg
3x90 kg
3x90 kg
3x90 kg
2x90 kg

Pres, 21X1, dropset
1x60 kg, 3x55 kg, 3x55 kg
Ti åndedræt mellem hvert mini-sæt.

30 grader bænk, 3100
7x50 kg

Let decline DB bænk, 3100
10x20 kg
12x20 kg
Stræk af bryst med DB efter begge sæt

Tri-sæt, 2 sæt
Leg extension, 3210 - 8x35 kg
Hack squat, 4000 - 15x30 kg + slæde
Sissy squat, 3000 - 10
Mere vægt på extensions og hacks

Unilateral calf raise, 3201, kontinuerligt sæt
19 + 13 + 11 + 9

Tri-sæt, 2 sæt
Lying leg curl, 3210 - 6x25 kg
45 grader back raise, 3000 - 8x20 kg
DKB RDL, 4000 - 12x28 kg
DB i stedet for KB næste gang. Mere vægt på leg curls.

Fin træning!
D;
Hvad var den podcast om, og hvor er den tilgængelig?
 
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Godt nytår! Så er vi igang igen! Planen er at gå fra 75ish kg til de 80 og så ellers gå langsomt ned igen. Lave vægte og høje reps grundet lockdown!

1/1-21, skuuuuub!
Dip, 3000, 4 min pause mellem sæt
10
10
10
10
10
10
10
10
10
10

DB lateral raise, 1000
21x5 kg
20x5 kg
22x5 kg
23x5 kg
22x5 kg

Planen er at rive 30 sek af pausen mellem hvert sæt på de dips når jeg vender tilbage hertil om 5 træningssessioner (en push). Mad!
 
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2/1-21, trææææk.
Push away chinup, 5100
5
5
5
5
5

Neutral grip chinup, 3100
10
10
10
10
10

Pause i morgen. Mad går godt.
 
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4/1-20, benern!
DKBFS, hævede hæle, 400X, 4 min pause mellem sæt.
10x(2x)16kg
10x(2x)16kg
10x(2x)16kg
10x(2x)16kg
10x(2x)16kg
10x(2x)16kg
10x(2x)16kg
10x(2x)16kg
10x(2x)16kg

Ab rollout fra knæ, 3200
10
10
10
10
10

Unilateral calf raise, hævet forfod, 3211, ingen pause
15
12
10
8
7

30 sek mindre pause på squats næste gang.
 
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5/1-21, skub-let
DKB pres, 3000
10x(2x)16 kg
10x(2x)16 kg
10x(2x)16 kg
10x(2x)16 kg
10x(2x)16 kg

Skrå armbøjning, fødderne i navlehøjde, shooterian, 3000
10
10
10
10
10

Stille og roligt.
 
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7/1-21, træklet
DKB row, 3100
15x(2x)16 kg
15x(2x)16 kg
15x(2x)16 kg
15x(2x)16 kg

Rear delt fly, 1000
25x5 kg
25x5 kg
25x5 kg
25x5 kg
23x5 kg

Hammer curl, 4040
12x7,5 kg
12x7,5 kg
12x7,5 kg
12x7,5 kg
12x7,5 kg

8/1-21, benlet
KB Cossack squat, skiftevis L/R, 2000
10x16 kg (L/R)
10x16 kg (L/R)
10x16 kg (L/R)
10x16 kg (L/R)
10x16 kg (L/R)

V-up, 2000
15
15
15
15
15

Nordic hamstring curl, 3000
5
5
5
5
5

KB Unilateral calf raise, hævet forfod, 3211, ingen pause
8x16 kg
6x16 kg
5x16 kg
4x16 kg
3x16 kg
 
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Funktionel båtterbildings!
“Trust me when you love something you don’t need motivation”
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10/1-21
Dip, 3000, 3,5 min pause
10
10
10
10
10
10
10
10
10
10

Lateral raise, 1000
15x7,5 kg
15x7,5 kg
15x7,5 kg
15x7,5 kg
15x7,5 kg

Pumped som en hoppeborg efter de dips. 30 sek af pausen næste gang.
 
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Ufunktionel bådderbiltingz!
“Trust me when you love something you don’t need motivation”
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BigBoi skrev:Ufunktionel bådderbiltingz!

:drink:

11/1-21
Neutral grip pullup, 3100
11
11
11
11
11
11

Push away chinup, 5100
5
5
5
5
5

Albuerne snakkede, så jeg pressede kun de neutrale.
 
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13/1-21, BEN
DKBFS, 400X, 3,5 min pause
10x(2x)16kg
10x(2x)16kg
10x(2x)16kg
10x(2x)16kg
10x(2x)16kg
10x(2x)16kg
10x(2x)16kg
10x(2x)16kg
10x(2x)16kg

Ab rollout, 3200
11
11
11
11
11

Unilateral calf raise, 3211, ingen pause
16
13
10
8
6

14/1-21, skublet
Skrå armbøjning, fødderne i navlehøjde, shooterian, 3000
11
11
11
11
11

DKB pres, 3000
11x(2x)16 kg
11x(2x)16 kg
11x(2x)16 kg
11x(2x)16 kg
11x(2x)16 kg
 
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16/1-21, lettere træk
DKB row, 3100
16x(2x)16 kg
16x(2x)16 kg
16x(2x)16 kg
16x(2x)16 kg
16x(2x)16 kg

Hammer curl, 4040
13x7,5 kg
13x7,5 kg
13x7,5 kg
13x7,5 kg
13x7,5 kg

Rear delt fly, 1000
17x7,5 kg
17x7,5 kg
17x7,5 kg
17x7,5 kg
17x7,5 kg

17/1-21, let ben
Nordic hamstring curl, 3000
6
6
6
6
6

V-up, 2000
16
16
16
16
16

KB Cossack squat, skiftevis L/R, 2000
11x16 kg (L/R)
11x16 kg (L/R)
11x16 kg (L/R)
11x16 kg (L/R)
11x16 kg (L/R)

KB Unilateral calf raise, hævet forfod, 3211, ingen pause
8x16 kg
7x16 kg
6x16 kg
5x16 kg
4x16 kg
 
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19/1-21, stort skub
Dip, 3000, 3 min pause
10
10
10
10
10
10
10
10
10
10

Lateral raise, 1000
15x7,5 kg
15x7,5 kg
15x7,5 kg
15x7,5 kg
15x7,5 kg

Dips begynder at være hårde. God pump. Raises blev lidt handikappet af en snakkende venstre albue.
 
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20/1-21, letish skub
Push away chinup, 5100
6
6
6
6
6

Neutral grip pullup, 3100
11
11
11
11
11

De neutrale var hårdere end jeg syntes de burde være.
 
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22/1-21
Kneeling ab rollout, 3200
12
12
12
12
12

DKBFS, 400X, 3 min pause
10x(2x)16 kg
10x(2x)16 kg
10x(2x)16 kg
10x(2x)16 kg
10x(2x)16 kg
10x(2x)16 kg
10x(2x)16 kg
10x(2x)16 kg
10x(2x)16 kg
10x(2x)16 kg

Unilateral calf raise, 3211, hævet forfod, ingen pause
17
13
10
9
8

23/1-21
DKB pres, 3000
12x(2x)16 kg
12x(2x)16 kg
12x(2x)16 kg
12x(2x)16 kg

Skrå armbøjning, fødderne i navlehøjde, shooterian, 3000
12
12
12
12
12

God albue i dag. Langsomt på vej tilbage.
 
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25/1-21, træk, let
DKB row, 3100
17x(2x)16 kg
17x(2x)16 kg
17x(2x)16 kg
17x(2x)16 kg
17x(2x)16 kg

Hammer curl, 4040
14x7,5 kg
14x7,5 kg
14x7,5 kg
14x7,5 kg
14x7,5 kg

Rear delt fly, 1000
18x7,5 kg
18x7,5 kg
18x7,5 kg
18x7,5 kg
18x7,5 kg

Det går sgu okay det her.

26/1-21, ben-blah
KB Cossack squat, skiftevis L/R, 2000
12x16 kg (L/R)
12x16 kg (L/R)
12x16 kg (L/R)
12x16 kg (L/R)
12x16 kg (L/R)

V-up, 2000
17
17
17
17
17

Nordic hamstring curl, 3000
7
7
7
7
7

KB Unilateral calf raise, hævet forfod, 3211, ingen pause
9x16 kg
8x16 kg
6x16 kg
5x16 kg
4x16 kg

Det pas kommer jeg ikke til at savne. Der er så.. meget!
 
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28/1-21, SKUB!
Dip, 3000, 2,5 min pause
10
10
10
10
10
10
10
10
10
10

Lateral raise, 1000
16x7,5 kg
16x7,5 kg
16x7,5 kg
16x7,5 kg
16x7,5 kg

De dips begynder at blive virkelig fucking hårde!
Fin albue. Lateral raises er stadig den øvelse der generer dem mest. Go figure.
 
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2/2-21
Skrå armbøjning, hælene i skridthøjde, 300X
14
13
13
12
12
11
11
11
11
10
9
Eksperimentel træning. Tog præcis en time og alle sæt havde 1RIR.
Næste session får lidt let assistance mellem sæt a la curls/lateral raises/band pull apart etc. Muligvis lidt variation af vinklen undervejs.
 
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8/2-21, 60 min
Pullup, wide grip, 4210
6
6
6
6
5
5
5
5
4
4
4
4

Seated lateral raises, nordic hamstring curls og band pushdowns.

Fin træning. Der er grobund for noget push/pull/legs med en frekvens på en gang om ugen + alt det småtteri der kan klemmes ind mellem hovedøvelsen.
Har købt en vægtet vest med 15 kg i, og jeg håber ludt at den kan hjælpe med at sparke gang i min quadcentriske bentræning igen. PC bliver stadigt noget underligt frankensteinspjat.
 
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Elsker pullups volumen.
“Trust me when you love something you don’t need motivation”
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BigBoi skrev:Elsker pullups volumen.


Luvluv!

10/2-21, 60 min
Incline pushup, shooterian greb, hælene i sternum-højde, 3000
9
9
9
9
8
8
8
8
8
7
7
7
7

Seated rear delt flyes, drag hammer curls og ab rollouts.

Smukt! Det er en dejlig pres-øvelse. Rammer øvre bryst samtidig med at mine skuldre forbliver glade. Ikke så optimistisk angående om min vest når at komme til fredag.
 
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Nye tider! Syge tider! Vi starter en søndag fordi mandage kun er når man vil tabe sig! Søndage er når man vil være stor! Kommer til at køre pull/push/legs med et fokus på træning af ryggen, mest af alt gennem den assisterende træning mellem de “store” sæt. Samtidig er planen at sparke kropsvægten op fra 75 kg til 80 kg (178 cm høj). Yiiihaw!

14/2-21
One arm KB row, 2100
10x32 kg
10x32 kg
10x32 kg
10x32 kg
10x32 kg
10x32 kg
10x32 kg
10x32 kg
10x32 kg
10x32 kg

OH DB extensions, lateral raises og nordic hamstring curls.

Vel egentlig “one arm stacked KB row” da jeg havde “bundet” to 16 kg KB’s sammen med en strap. Kald mig McGyver. Har aldrig rigtig kørt one arm rows med en seriøs pause i toppen, but here we are. De var forresten stående. Min ryg bliver en omvandrende solformørkelse!
Sidst rettet af M0rten 17. feb 2021, 06:28, rettet i alt 1 gang.
 
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16/2-21
Neutral grip pushup med vægtvest, hælene på højde med midt-låret, 3000
6x15 kg
6x15 kg
6x15 kg
6x15 kg
6x15 kg
6x15 kg
6x15 kg
5x15 kg
5x15 kg
5x15 kg
5x15 kg
5x15 kg

Elbows out DKB rows, DB curls og unilaterale calf raises med vægtet vest.

God træning efter en hård dag. Lidt baldret. Den vægtede vest er ret dejlig. Har det som om mit repetoire lige er blevet udvidet med 50%. Alle armbøjningerne, og alle mine armbøjninger generelt er på paraletter for ekstra ROM.
 
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19/2-21
DKB front squat med vægtet vest, hælene hævede 4,5 cm, 401X
11x(2x)16 kg + 15 kg
11x(2x)16 kg + 15 kg
11x(2x)16 kg + 15 kg
11x(2x)16 kg + 15 kg
10x(2x)16 kg + 15 kg
10x(2x)16 kg + 15 kg
10x(2x)16 kg + 15 kg
10x(2x)16 kg + 15 kg
9x(2x)16 kg + 15 kg

DKB rows, rear delt flyes og floor flyes.

Hold nu kæft! Holdnukæftholdnukæftholdnukæft! #Holdnukæft!
 
Reputation point: 40
 
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22/2-21
Wide grip pullup, 3100
9
9
8
8
8
8
7
7
7
5

Lateral raises, DKB skullcrushers og sissy squats.

Ikke meget at skyde med. Der et eller andet ved pullups..
 
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24/2-21
Morgen

Ab rollout fra knæ med vægtet vest, 3000
5x15 kg
6x15 kg
6x15 kg
6x15 kg
6x15 kg


Håndstands træning

Eftermiddag

Skrå armbøjning, hælende i navlehøjde, shooterian, 3000
15
15
15
15
15

Elbows out KB row, 3100
15x(2x)16 kg
15x(2x)16 kg
15x(2x)16 kg
15x(2x)16 kg
15x(2x)16 kg

DB curl/rolling DB tricep extension
Skiftevis indtil 50 reps er nået. Ingen pause mellem øvelser.


Aften

Udstrækning af bag og inderlår.
 
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