My MOOSCLES are STRONKER!

Back To Basics 2:
ROTATION A:
Squat:
20xlol
12x60
10x90
8x110
8x110
8x110
8x110

Rumænsk DL:
10x60
8x100
8x100
8x110
8x110

BOR:
8x100
8x100
8x110
8x110

Pullups:
8xbw
8xbw
8xbw
7xbw

DB curls:
8x22
8x22
8x22
8x22

Standing calfraise:
12x130
12x170
12x170
12x170 - 12x130 - 12x90 - 12x50

Back To Basics 2:
ROTATION B:

Incl. BP:
20x40
8x80
8x95
8x95
8x95
8x95

Decl. BB pres:
10x105
10x105
10x105
10x105

Military i smith:
8x50
8x60
8x60
8x60
8x60

DB rear laterals SS cable pushdowns:
10x9 - 10x45
10x9 - 10x45
10x9 - 10x45
10x9 - 10x45

Planken:
90s
75s
60s
60s

Tid:1time

Back To Basics 2:
ROTATION B:

Dødløft:
12x50
12x50
8x80
8x110
8x130
8x130
8x130
8x130

Legpres (plate loaded):
12x120
8x200
8x340
8x340
8x340
8x340

Meadows rows:
8x55
8x55
8x55
8x55

WG pulldowns (plate loaded):
8x140
8x145
8x145
8x145

Concentration curls:
10x14
8x16
8x16
8x16

Seated calfpres:
12x170
12x190
12x210
12x210
12x170
12x130

WG pullups:
5xbw
8xbw
5xbw

Tid:2timer

Back To Basics 2:
ROTATION C:

Decl. bænkpres:
15x60
10x100
8x120
8x120
8x120
8x120

DB bænkpres:
10x42
10x42
10x42
10x42

Seated DB pres:
8x28
8x28
8x28
8x28

DB lean-away laterals SS weighted situps:
8x8 - 12xbw+20
8x8 - 12xbw+20
8x8 - 12xbw+20
8x8 - 12xbw+20

OH triceps extensions:
10x34
10x34
10x34
10x34

Tid:1t10m

Back To Basics 2:
ROTATION C:

Front squat:
20xlol
12x40
12x60
10x80
7x90
7x90
7x90
7x90

Rackpulls:
12x50
8x90
8x140
8x140
8x140
8x140

Pulley:
8x70
8x70
8x70
8x70

Chinups:
8xbw+10
8xbw+10
8xbw+10
6xbw+10

Standing calfraises:
12x130
10x170
10x170
10x170
10x170

Standing DB hammer curls:
8x22
8x22
8x22
8x22

Tid:1t40m

Back To Basics 2:
ROTATION A, UGE 3:

Bænkpres:
12x60
6x120
6x120
6x120
6x120

DB incl. pres:
8x40
8x40
8x40
8x40

Pushpres:
8x60
6x70
6x70
6x70

DB laterals:
8x14
8x14
8x14
8x14

Skullcrushers:
8x60
8x65
8x65
8x65

Weighted situps:
12xbw+20
12xbw+20
12xbw+20
12xbw+20

Tid:2timer

Back To Basics 2:
ROTATION A:

Squat:
20xlol
12x60
10x100
6x120
6x120
6x120
6x120

Rumænsk DL:
10x60
10x100
6x120
6x120
6x120
6x120

BOR:
10x100
6x120
6x120
6x120
6x120

WG pullups:
6xbw
4xbw -2 negative
4xbw -2 negative
4xbw -2 negative

Hammer curls:
8x24
8x24
8x24
8x24

Standing calfraises:
12x130
12x170
8x190
8x190
8x190
12x130
12x90

Tid:1t40m

Back To Basics 2:
ROTATION B:

Incl. BP:
20x40
10x60
6x100
6x100
6x105
6x105

Decl. BB pres:
8x110
8x120
7x130
7x130

Military i smith:
8x60
6x65
6x65
6x65

DB rear laterals:
8x10
8x10
8x10
8x10

Dips:
12xbw+20
12xbw+20
10xbw+30
12xbw+30
3xbw+60

Evil Wheel:
20stk
20stk
20stk
20stk

Tid:1t30m

Back To Basics 2:
ROTATION B:

Dødløft:
12x60
8x100
6x140
6x140
6x140
6x140

Legpres (plate loaded):
12x120
10x240
6x360
6x360
6x360
6x360

Meadows rows:
6x60
6x60
6x60
6x60

WG pulldowns (plate loaded):
6x150
6x150
6x150
6x150

Concentration curls:
6x18
6x18
6x18
6x18

Seated calfpres:
12x170
12x210
12x210
12x210
12x210

Tid:1t45

Back To Basics 2:
ROTATION C:

Decl. bænkpres:
15x60
10x100
6x130
6x130
6x130
6x135

Incl. DB bænkpres:
8x42
8x42
8x42
8x42

Seated DB skulderpres:
8x30
8x30
8x30
6x32

DB lean-away laterals SS weighted situps:
9x8 - 12xbw+20
9x8 - 12xbw+20
9x8 - 12xbw+20
9x8 - 12xbw+20

Decl. CG bænkpres:
12x60
8x100
8x100
8x100
8x100

Tid:1t15m

Back To Basics 2:
ROTATION C:

Front squat:
20xlol
10x40
8x60
8x80
6x95
6x95
6x95
6x95

Rackpulls:
6x150
6x150
5x150
5x150

Pulley:
8x75
8x75
8x75
8x75

Chinups:
8xbw+10
6xbw+15
6xbw+15
6xbw+15

Standing DB hammer curls:
6x26
6x26
6x26
6x26

Lever seated calfraises:
12x200
12x240
12x240
12x240

Tid:1t45m

Back To Basics 2:
ROTATION A, UGE 4:

Bænkpres:
20xlol
8x80
10x115
10x115
10x115
10x115

DB incl. pres:
12x38
12x38
11x38
11x38

Pushpres:
12xlol
8x40
7x65
8x65
8x65
8x65

DB laterals:
12x12
12x12
12x12
12x12

Dips:
10xbw+30
10xbw+30
10xbw+30
10xbw+30

Planken:
30s + 10kg
45s + 10kg
60s + 10kg
60s + 20kg
60s + 30kg

Tid:2t10m

Back To Basics 2:
ROTATION A:

Squat:
20xlol
12x60
10x105
10x105
10x105
10x105

Rumænsk DL:
10x105
10x105
10x105
10x105

BOR:
10x105
10x105
10x105
10x105

WG pullups:
8xbw
8xbw
6xbw
6xbw

Concentration curls:
12x14
12x14
10x14
10x14

Standing calfraises:
Dropset 130 - 110 - 90 - 70 - 50
Dropset 130 - 110 - 90 - 70 - 50
Dropset 130 - 110 - 90 - 70 - 50

Pulldowns:
12x60
12x60

Back To Basics 2:
ROTATION B:

Incl. BP:
12xlol
8x60
10x95
10x95
10x95
10x95

Decl. DB pres:
12x36
12x36
12x36
12x36

Military:
12xlol
10x55
10x55
10x55
10x55

DB rear lateals:
12x9
12x9
12x9
12x9

DB fransk pres:
12x14
12x14
10x14
10x14 - 8x10 - 6x8

Side bends:
12stk + 10
12stk + 10
12stk + 10
12stk + 10

Back To Basics 2:
ROTATION B:

Dødløft:
12x60
6x100
10x125
10x125
10x125
10x125

Legpres (plate loaded):
12x120
8x200
10x330
10x330
10x330
10x330

Meadows rows:
10x55
10x55
10x55
10x55

WG pulldowns (plate loaded):
10x145
10x145
10x145
10x145

Cable preacher curls:
12x25
12x30
12x30
Dropset
30 - 25 - 20 - 15

Back To Basics 2:
ROTATION C:

Decl. bænkpres:
12xlol
12x60
10x115
10x115
10x115
10x115

DB incl. bænkpres:
10x40
10x40
10x40
10x40

Seated DB pres:
8x30
8x30
8x30
8x30

DB lean-away laterals
10x8
10x8
10x8
10x8

Close grip decl. BP:
10x100
10x100
10x100
10x100

Cable crunches:
12x100
12x100
12x100
12x100

Back To Basics 2:
ROTATION C:

Front squat:
15xlol
10x50
10x85
10x85
10x85
10x85

Rackpulls:
8x135
8x135
8x135
8x135

Pulley:
10x70
10x70
10x70
10x70

Chinups:
10xbw+10
10xbw+10
10xbw+10
10xbw+10

Standing calfraises:
15x130
15x130
15x130
15x130

Cable preacher curls (hammer grip):
12x20
12x22,5
12x22,5
12x22,5
Dropset: 25 - 20 - 15 - 10

Ser frem til fridag i morgen (Y)

Back To Basics 2:
ROTATION A, UGE 5:

Bænkpres:
12xlol
12x60
8x115
8x115
8x115
8x115

DB incl. pres:
10x40
10x40
10x40
10x40

Pushpres:
8x65
8x65
8x65
8x65

DB laterals:
8x16
8x16
8x16
8x16

Dips:
10xbw+35
10xbw+35
10xbw+35
9xbw+35

Blandet mave for en 10'er:
Dragonflags
Twists

Back To Basics 2:
ROTATION A:

Opvarming: Leg extensions

Squat:
15xlol
8x60
3x100
8x115
8x115
8x115
8x115
1x120
1x130
1x140

Rumænsk DL:
8x115
8x115
8x115
8x115

BOR:
8x115
8x115
8x115
8x115

Lever standing calfraise:
12x240
12x240
12x240
12x240

Pullups:
8xbw
8xbw
7xbw + 1 exc
6xbw + 2 exc

Cable preacher curls:
15x25
12x30
12x30
Dropset: 30 - 25 - 20 - 15 - 10

Back To Basics 2:
ROTATION B:

Incl. BP:
12x40
8x60
8x100
8x100
8x100
8x100

Decl. DB pres:
10x38
10x38
10x38
10x38

Military:
12xlol
8x65
8x65
8x65
8x65

DB rear laterals
12x9
10x10
10x10
10x10

Fransk pres med DB:
12x14
12x14
10x14
10x14

4 sæt mave.

Skal da lige følge med her

Du er stærk

Back To Basics 2:
ROTATION B:

Aftenens træning var en hård omgang. Sandsynligvis pg.a. søvnunderskud.
NU = aftensmad -> Breaking Bad -> SENG

Dødløft:
12x40
8x60
5x100
8x135
8x135
8x135
8x135
1x150
1x160
1x170

Legpres (plate loaded):
12x120
8x200
8x350
8x350
8x350
8x350

Meadows rows:
8x60
8x60
8x60
8x60

WG pulldowns (plate loaded):
8x150
8x150
8x150
8x150

Hammer curls:
8x24
8x24
8x24
8x24

Seated calfpres:
12x170
12x210
12x210
12x210
12x210

God aften.

Back To Basics 2:
ROTATION C:

Decl. bænkpres:
20xlol
12x60
8x125
8x125
8x125
8x125

Inc. DB press:
8x42
8x42
8x42
8x42

Seated DB pres:
8x32
8x32
8x32
6x32

DB lean-away laterals:
10x9
10x9
10x9
10x9

Pushups SS crunches på bold:
10xbw+20 - 12
10xbw+20 - 12
10xbw+20 - 12
10xbw+20 - 12

Nu: Aftensmad @ Thai Garden :Â´)

Back To Basics 2:
ROTATION C:

F***ing nice omgang i dag, ser frem til OFF-DAG i morgen.

Front squat:
12x30
8x60
6x80
8x95
8x95
8x95
8x95

Rackpulls:
8x145
8x145
8x145
8x145

Pulley:
8x75
8x75
8x75
8x75

Chinups:
6xbw+20
6xbw+20
6xbw+20
6xbw+20

Cable preacher curls:
12x30
12x30
12x30
12x30

Lever seated calfraises:
12x240
12x240
12x240
12x240

Hurtig morgentræning inden den står på uni-guf.
6. og tunge uge af B2B 2 bliver udskudt en uge, eftersom mine led, specielt albuer og skuldre, trænger til en pause. I stedet vil jeg prøve en deload af overkroppen-uge. Forhåbentlig det kan hjælpe.

Opvarmning:
10 mins crosstainer
Leg extensions.

Squat:
12xlol
12x60
10x100
8x120
5x130
1x140
1x140
1x140
1x140
1x140
5x120

Rumænsk DL:
10x100
8x110
8x110
8x110
8x110

Seated calfraise SS weighted situps:
15x170 - 12+20kg
15x170 - 12+20kg
15x170 - 12+20kg
15x170 - 12+20kg

Opvarmning:
10 mins crosstrainer
3 sæt legcurls

One-legged leg press (plate loaded):
12x80
12x100
12x120
10x140
8x160
8x140
8x120

GHR:
12xbw
12xbw
12xbw
12xbw
12xbw

Walking lunges SS air squats:
24 skridt - 12
24 skridt - 12
24 skridt - 12
24 skridt - 12
24 skridt - 12

Leg curls:
12x60
12x60
12x60
12x60

Leg extensions:
8x70
8x70
8x70
8x70

Skulderrotationer:
2 øvelser = 8 sæt.

Elastikpræget træning må man sige. Har ikke rigtigt nogen idé om, hvordan elastikkets styrke skal vurderes, men det var helt sikkert muligt, at føle den anderledes spænding over musklen, hvilket fungerede ualmindeligt godt.
I morgen står den på tung bentræning og ryg. Søndag er off og så kan sidste uge af BTB 2 eller bare komme an mandag.

BB Bænkpres:
12xlol m. bands herfra
12x40 -
12x60 -
12x80 -
12x90 -
12x100 -
12x100 -
12x110 u. bands
12x100 u. bands

Incl. BP:
12x40 m. bands herfra
12x60
8x80
8x80
8x80
8x80

BB skulderpres:
12x42,5 m. bands herfra
12x42,5
12x42,5
12x42,5
8x52,5

DB laterals: Dropset
8x16 - 8x 14 8x12 4x18
8x16 - 8x 14 8x12 5x18
8x16 - 8x 14 8x12 5x18 - 8x10

Decl. closegrip BP:
12x40 m. bands herfra
12x60
12x70
12x70

MChristensen skrev:[b]Opvarmning:

GHR:
12xbw
12xbw
12xbw
12xbw
12xbw

Hvad kører du dem på?

I en "Body Solid Heavy-Duty 45 Hyperextension" tror jeg den hedder :-)

/fixed

MChristensen skrev:I en "roman chair" tror jeg den hedder :-)

Øhh så er det da ikke på Eternitten?

My MOOSCLES are STRONKER!

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