Hjemvendt fra DM -FUUAAARK det var fedt! Min comrade var desværre ikke en af de 6 der gik videre til finalen i AF, men er oplevelsen samt erfaringen rigere. En fornøjelse at se de store BB klasser på scenen give den max gas.

Ryg, bryst!

Ryg:
Lever pulldown (plate loaded):
20x40
10x140
10x140
10x140
8x140
8x140

Meadows:
8x60
8x60
8x60
8x60
8x60

Noget pullups-fjol.

Smith one-arm shrugs:
10x40
10x40
10x40
10x40
10x40

Bryst:
DB incline press:
10x40
10x40
10x40
10x40
10x40

Lever wide chest pres (plate loaded):
10x120
10x120
10x120
9x120
8x120

Lever pulldown (plate loaded) SS pushups:
12x80 - 30
12x80 - 15+10
12x80 - 20
12x80 - 20

15 mins cardio
Tid:2timer

Tror min benstyrke er gået på ferie eller også er det fordi, at det efterhånden er længe siden jeg har squattet.
Ville egentlig har eksperimenteret med noget sissy-squat til slut, men energien var simpelthen ikke til det.

Ben/mave:
Leg extensions som opvarming.

Squat:
15xstang
12x40
8x60
8x80
8x100
5x110
5x110
5x110
5x110
6x100

Safety Bar Seated Calf Raise:
12x190
12x190
12x190
12x190
12x190

Rumænsk DL:
10x100
10x100
10x100
10x100
10x100

Walking BB lunges SS squats:
20meter x 20kg
20meter x 20kg - 12x20
20meter x 20kg
20meter x 20kg - 12x20
20meter x 20kg
20meter x 20kg - 12x20

Hyperextensions SS Lying Leg-Hip Raise:
12 - 12
12 - 12
12 - 12
12 - 12
12 - 12

Lever 45° Calf Raise SS Obliques-halløj
12x200 - 20
12x200 - 20
12x200 - 20
12x200 - 20
12x200 - 20

Tid: 2timer

Har de sidste 3 dage følt mig temmelig voldtaget og endda ikke på nogen rar måde. Hårde DOMS efter hver træning og relativt lav energi

Skuldre, Guns:

Seated military press:
20xstang
12x30
5x40
10x50
10x50
10x50
10x50
8x55

Lever lateral raises:
10x60
10x60
10x60
10x60
10x60

Facepulls:
10x55
10x55
10x55
10x55
10x55

Biceps/Triceps:
Chinups supersettet med dips:
8xbw - 8xbw+26
8xbw - 8xbw+26
8xbw - 8xbw+26
8xbw - 7xbw+26
8xbw - 15xbw

Concentration curls supersettet med BB CG incline press:
10x14 - 10x60
10x14 - 10x60
10x14 - 10x60
10x14 - 10x60
10x14 - 10x60

Tid:1t45mins

Dagen i dag er bl.a. gået med testning af Aalborgs elitesvømmere i forbindelse med studiet samt nedenstående hurtige træning. Lader op til søndag @ Afrika :-)

Ryg, biceps!

Chinups:
12xbw
10xbw
10xbw
10xbw
10xbw

Lever pulldown (plate loaded):
10x100
10x100
10x100
10x100
10x100

DB BOR:
12x40
12x40
12x40
12x40
12x40

Biceps:
Cable curls:
10x10
10x10
10x10
10x12,5
10x12,5

Tid:1time

Hjemvendt efter 3 uger i Afrika. 1 uge = bestigning af Kilimanjaro. 2 uge = luksus ophold og safari. 3 uge = strandferie.



Skønt at komme i gang med træningen igen, der er dog noget styrke der skal indhentes.

Ryg/Bryst:
Pullups:
50 @ 7 sæt

BB BOR:
12x60
10x80
10x80
10x80
10x80
10x80

Seated low row:
10x75
10x75
10x75
10x75
10x75

Smith 1arm shrugs:
10x30
10x30
10x30
10x30
10x30

Bryst:
Incline BB pres:
10x60
10x80
8x80
8x80
8x80
7x80

Flat DB pres:
12x34
10x34
10x34
8x34
8x34

Cable flies:
10x15
10x15
10x15
10x15
10x15

Tid:1t45m

Ben/mave:

Lever 45° Leg Press (plate loaded): 2mins pause mellem sets
12x120
12x200
10x280
10x280
10x280
10x280
10x280
10x280
10x280

Safety Bar Seated Calf Raise: 1,5mins pause mellem sets
12x170
12x170
12x170
12x170
12x170

Leg extensions supersettet med et-bens legcurls: 1,5mins pause mellem sets
10x60 - 10x20
10x60 - 10x20
10x60 - 10x20
10x60 - 10x20
10x60 - 10x20

Lever 45° Calf Raise (plate loaded): 1mins pause mellem sets
12x160 - 12x90
12x160 - 12x100
12x160 - 12x100
12x160 - 12x100
12x160 - 12x100

Mave: Ingen pause mellem sets
45° Side bends:
12xbw
12xbw
12xbw
12xbw
12xbw

Cable crunches: 1,5mins pause mellem sets
12x90
12x90
12x90
12x90
12x90

Tid:1t40m

Skuldre, Guns:

Skuldre:
Seated military press:
12xstang
12x40
10x50
10x50
10x50
10x50

Db lateral raises:
10x12
10x12
10x12
10x12

Facepulls:
10x45
10x45
10x45
10x45

Biceps/Triceps:
Chinups supersettet med dips:
8xbw - 8xbw+14
8xbw - 8xbw+14
8xbw - 8xbw+14
8xbw - 8xbw+14

Cable one arm curls supersettet med cable one arm triceps extensions:
10x12,5 - 10x12,5
10x12,5 - 10x12,5
10x12,5 - 10x12,5
10x12,5 - 10x12,5

Tid:1t30mins

Ryg, bryst:

Pullups: 3 mins rest
50 @ 7 sæt

BB BOR: 2 mins rest
10x90
10x90
10x90
10x90
10x90

Seated rows: 1,5 mins rest
12x90
12x90
12x90
12x90
12x90

DB incline pres: 2 mins rest
10x34
10x34
10x34
10x34
10x34

BP: 2 mins rest
10x80
10x80
10x80
10x80
10x80

DB incline flies SS DB shrugs: 2 mins rest
10x18 - 12x40
10x18 - 12x40
10x18 - 12x40
10x18 - 12x40
10x18 - 12x40

Tid:1t50m

Ben/mave:

15mins opvarming.

Lever 45° Leg Press (plate loaded): 3mins pause mellem sets
12x120
12x200
10x280
10x280
10x320
10x320
10x320

Safety Bar Seated Calf Raise: 1,5mins pause mellem sets
12x190
12x190
12x190
12x190
12x190

Rumænsk DL:
10x90
10x90
10x90
10x90
10x90

Lever 45° Calf Raise (plate loaded): 1mins pause mellem sets
12x180
12x180
12x180
12x180
12x180

Mave: Ingen pause mellem sets
45° Side bends:
12xbw
12xbw
12xbw
12xbw
12xbw

Cable crunches: 1,5mins pause mellem sets
12x90
12x90
12x90
12x90
12x90

Tid:1t50m

Dagens træning efterfulgt af flytning af 5 tons træpiller

15 mins opvarmning
Skuldre, Guns:

Skuldre:
Seated DB press: 3 mins rest
12x12
10x26
10x26
10x26
10x26
10x26

DB lateral raises: 2 mins rest
10x14
10x14
10x14
10x14
10x14

Facepulls: 1,5 mins rest
10x50
10x50
10x50
10x50
10x55
10x55

Biceps/Triceps:
Chinups: 2 mins rest
8xbw
8xbw
8xbw
8xbw
8xbw

Dips:
15xbw 2 mins rest
15xbw
15xbw
15xbw
15xbw

Cable one arm curls supersettet med DB triceps extensions: 2 mins rest
10x12,5 - 10x30
10x12,5 - 10x30
10x12,5 - 10x30
10x15 - 10x30
10x15 - 10x30

Tid:1t40mins

Ryg, bryst:

Pullups: 3 mins rest
50 @ 7 sæt

Pulley: 2 mins rest
8x60
8x60
8x60
8x60
8x60

Seated one arm rows (plate loaded): 1,5 mins rest
10x50
10x50
10x50
10x50
10x50

BB incline pres: 2 mins rest
10x80
10x80
10x80
10x80
9x80

DB flat press: 2 mins rest
10x34
10x34
10x34
10x34
9x34

Cable flies: 1 min rest
10x12,5
10x12,5
10x12,5
10x12,5
10x12,5

Tid:1t40m

Ben/mave:

Lever 45° Leg Press (plate loaded): 3mins rest
12x120
10x160
10x200
10x280
10x280
10x320
10x320
10x320
8x320

Front squat: 2 mins rest
8x70
8x70
8x70
8x70
8x70

Safety Bar Seated Calf Raise SS 45° Side bends: 1,5mins rest
12x190 - 12xbw
12x190 - 12xbw
12x190 - 12xbw
12x190 - 12xbw
12x190 - 12xbw

Rumænsk DL:
10x90
10x90
10x90
10x90
10x90

Lever 45° Calf Raise (plate loaded): SS Cable crunches: 2mins rest
12x200 - 12x100
12x200 - 12x100
12x200 - 12x100
12x200 - 12x100
12x200 - 12x100

Tid:1t50m

Skuldre, Guns:

Skuldre:
Seated Lever press (plate loaded) SS Facepulls: 2 mins rest
10x80 - 10x45
10x90 - 10x55
10x90 - 10x60
10x90 - 10x60
10x90 - 10x60

Seated DB lateral raises: 2 mins rest
8x16 - 8x12
8x16 - 8x12
8x16 - 8x12
8x16 - 8x12
8x16 - 8x12

Biceps/Triceps:
Chinups SS dips: 2 mins rest
8xbw - 15xbw
8xbw - 15xbw
8xbw - 15xbw
8xbw - 15xbw
8xbw - 12xbw

CG Incline BB press SS concentration curls: 2 mins rest
8x60 - 8x14
8x60 - 8x14
8x60 - 8x14
8x60 - 8x14
8x60 - 8x14

DB curls SS DB one arm triceps extensions: 2 mins rest
8x14 - 8x14
8x14 - 8x14
8x14 - 8x14
8x14 - 8x14
8x14 - 8x14

Tid:1t30mins

Ryg, bryst:

Lever pulldowns (plate loaded): 2 mins rest
12x40
10x120
10x120
10x130
10x130
10x130

BB BOR: 2 mins rest
10x80
10x80
10x80
10x80
10x80

Pulley: 2 mins rest
10x60
10x60
10x60
10x60
10x60

BB incline pres: 2 mins rest
10x75
10x75
10x80
10x85
10x85

DB flat press: 2 mins rest
10x34
10x34
10x34
10x34
10x34

Cable flies: 1 min rest
10x12,5
10x15
10x15
10x15
10x15

Tid:2timer

Ben/mave:

Lever 45° Leg Press (plate loaded): 3mins rest
12x120
10x180
10x280
10x280
10x300
10x320
10x320

Safety Bar Seated Calf Raise SS 45° Side bends: 1,5mins rest
12x190 - 12xbw
12x190 - 12xbw
12x190 - 12xbw
12x190 - 12xbw
12x190 - 12xbw

Rumænsk DL:
10x90
10x90
10x90
10x90
10x90

Lever 45° Calf Raise (plate loaded): SS Cable crunches: 2mins rest
12x200 - 12x100
12x200 - 12x100
12x220 - 12x100
12x220 - 12x100
12x220 - 12x100

Tid:2timer

18-11-2012 - træning i det gamle center, så det blev noget alternativt :s

Skuldre, Guns:

Skuldre:
Seated military SS facepulls: 2 mins rest
10x60
10x60
10x60
10x60
10x60

Standing DB lateral raises: 2 mins rest
10x14
10x14
10x14
10x14
10x14

Biceps/Triceps:
CG Incline BB press SS concentration curls: 2 mins rest
8x60 - 8x14
8x60 - 8x14
8x60 - 8x14
8x60 - 8x14
8x60 - 8x14

Tid:1t15mins

10 mins cardio.

Bryst, Ryg:

BB incline pres: 2 mins rest
12x40
10x60
10x80
10x80
10x80
10x85
10x85

DB flat press: 2 mins rest
10x36
10x36
10x36
10x36
10x36

Cable flies: 1,5 min rest
10x15
10x20
10x20
10x20
10x20

Pullups: 3 mins rest
8xbw
5xbw+10
5xbw+10
5xbw+10
4xbw+10
7xbw

BB BOR: 2 mins rest
10x90
10x90
10x90
10x100
10x100

Lever pulldowns (plate loaded): 2 mins rest
12x80
12x80
12x80
12x80
12x80

Smith shrugs: 1,5 mins rest
10x30
10x40
10x50
10x50
10x50

Tid:2timer

Ben/mave:

Lever 45° Leg Press (plate loaded): 3mins rest
12x120
10x160
10x280
10x300
10x300
10x320
10x320

Safety Bar Seated Calf Raise SS 45° Side bends:
12x190 - 12xbw
12x190 - 12xbw
12x190 - 12xbw
12x190 - 12xbw
12x190 - 12xbw

Rumænsk DL: 3mins rest
10x90
10x90
10x90
10x90
10x90

Lever 45° Calf Raise (plate loaded): SS Cable crunches: 2mins rest
12x200 - 12x100
12x200 - 12x100
12x220 - 12x100
12x220 - 12x100
12x220 - 12x100

Walking db lunges: 2mins rest
12xbw+2x20
12xbw+2x20
12xbw+2x20

Tid:2t15m

du har skrevet wakling - er det fordi du vaklede lidt
det gjorde jeg hvert fald haha

fretlz skrev:du har skrevet wakling - er det fordi du vaklede lidt
det gjorde jeg hvert fald haha

Vaklede meget, flød bogstavelig talt ned ad trappen ^_ ^

Jeg er ved at være back-in-business efter Afrikaturen, det er fakin' great.


Skuldre, Guns:

Skuldre:
Seated Lever press (plate loaded) SS Facepulls: 2 mins rest
12x40 - 12x10
10x80 - 12x20
10x90 - 10x55
10x90 - 10x60
10x90 - 10x60
10x100 - 10x65
10x100 - 10x65

Standing DB lateral raises: 1,5 mins rest
10x14
10x14
10x14
10x14
10x14

Biceps/Triceps:
Chinups SS dips: 2 mins rest
8xbw - 10xbw+20
8xbw - 10xbw+20
8xbw - 10xbw+20
8xbw - 10xbw+20
8xbw - 7xbw+20

CG Incline BB press SS concentration curls: 2 mins rest
10x60 - 10x14
10x60 - 10x14
10x60 - 10x14
10x60 - 10x14
10x60 - 10x14

Pushdowns SS WG chinups: 2 mins rest
10x90 - 5xbw
10x90 - 5xbw
9x90 - 5xbw
10x80 - 5xbw

Tid:1t30mins

Bryst, Ryg:

Pullups: 2 mins rest
10xbw
9xbw
8xbw
7xbw
7xbw
8xbw

BB BOR: 2 mins rest
10x80
10x90
10x90
10x90
10x100
10x100

Pulleys: 2 mins rest
10x60
10x60
10x60
10x60
10x60

BB incline pres: 2 mins rest
12x40
12x40
10x80
10x80
10x80
10x85
10x90

DB flat press: 2 mins rest
10x36
10x36
10x36
10x36
10x36

Cable flies SS Smith shrugs: 0 mins rest
10x40 - 10x15
10x40 - 10x15
10x40 - 10x15
10x40

Tid:2timer

Ben/mave:

Lever 45° Leg Press (plate loaded): 3mins rest
12x140
10x240
10x320
10x320
10x320
10x320
10x320

Safety Bar Seated Calf Raise SS 45° Side bends:
12x190 - 12xbw
12x210 - 12xbw
12x210 - 12xbw
12x210 - 12xbw
12x210 - 12xbw

Rumænsk DL: 2mins rest
10x90
10x100
10x100
10x100
10x100

Lever 45° Calf Raise (plate loaded): SS Cable crunches: 2mins rest
12x200 - 12x100
12x200 - 12x100
12x210 - 12x100
12x210 - 12x100
12x210 - 12x100

Walking db lunges: SS Squat: 2mins rest
16skridt+2x20 - 60kg
16skridt+2x20 - 80kg
- 80kg

Tid:2t15m

Skuldre, Guns:

Skuldre:
Seated DB lateral raises: 2 mins rest
10x14
10x14
10x14
10x14
10x14

Seated Lever press (plate loaded) SS Facepulls: 2 mins rest
12x40
10x80 - 10x60
10x80 - 10x60
10x90 - 10x60
10x100 - 10x65
10x100 - 10x65

Biceps/Triceps:
Chinups SS dips: 2 mins rest
12xbw - 12xbw+24
12xbw - 10xbw+24
9xbw - 8xbw+24
8xbw - 7xbw+24
8xbw - 7xbw+24

CG Incline BB press SS concentration curls: 2 mins rest
10x60 - 10x14
10x60 - 10x14
10x65 - 10x14
10x65 - 10x14
10x65 - 10x14

DB curls SS reversed 1 arm triceps ext.: 2 mins rest
8x18 - 10x15
8x18 - 10x15
8x18 - 10x15
8x18 - 10x15
8x18 - 10x15

Tid:1t30mins

10 mins opvarmning
Bryst, Ryg:

Pullups: 2 mins rest
10xbw
9xbw
8xbw
8xbw
8xbw
7xbw

BB BOR: 2 mins rest
10x90
10x90
10x100
10x100
10x100

Pulleys: 2 mins rest
10x60
10x60
10x60
10x65
5x80 - 5x70 6x60

BB incline pres: 2 mins rest
12x40
10x60
10x80
10x80
10x85
10x90
8x95

DB flat press: 2 mins rest
10x36
10x36
10x36
10x36
8x42

Cable lying flies: 1,5 mins rest
12x10
10x12,5
10x12,5
10x12,5
10x12,5

Tid:2t30m

Ben/mave:

Lever 45° Leg Press (plate loaded): 3 mins rest
12x140
10x160
10x320
10x320
10x320
10x320
8x360

Safety Bar Seated Calf Raises: 1 min rest
12x190
12x190
12x190
12x190
12x190

Rumænsk DL: 2 mins rest
10x100
10x100
10x100
10x100
10x110

Lever 45° Calf Raise (plate loaded): SS Cable crunches:
12x220 - 12x100
12x220 - 12x100
12x220 - 12x100
12x220 - 12x100
12x220 - 12x100

Side Bends: 1,5 mins rest
12xbw
12xbw
12xbw
12xbw
12xbw

Front Squat: 2 mins rest
8x50
8x60
8x60
8x60
8x60

Tid:2t15m

Skuldre, Guns:

Skuldre:
Seated DB pres: 2 mins rest
15x14
10x24
10x30
9x30
6x30
10x24

Cable laterals: 1 min rest
8x7,5
10x7,5
10x7,5
10x7,5
10x7,5

Facepulls: 1,5 mins rest
10x55
10x65
10x65
10x65
10x65

Biceps/Triceps:
Chinups SS dips: 2 mins rest
10xbw - 8xbw+28
10xbw - 8xbw+28
9xbw - 8xbw+28
9xbw - 8xbw+28
9xbw - 8xbw+28

Tid:1time

Bulgarian Power Burst UGE 1, dag 1:

Bryst, skulder, triceps: Pause: 1-2 mins
DB flat pres:
20x20
12x36
12x36
12x36
12x36
12x36
12x36

Incline BP:
12x60
12x60
12x60
12x60
12x60
12x60

Seated BB military pres:
12x35
12x35
12x35
12x35
12x35
12x35

Cable laterals:
12x5
12x5
12x5
12x5
12x5
12x5

Dips:
12xbw
12xbw
12xbw
12xbw
12xbw
12xbw

Tid:2timer

Der er ikke noget som at træne med sygdom i kroppen:

Pulldowns:
12x50
12x80
12x70
12x70
12x65
12x65

Chinups:
8xbw
8xbw
8xbw

Squat:
12x20
12x60
12x60
12x60

Front squat:
8x60
8x60
8x60

BB rows:
12x60
12x60
12x60
12x60

Rumænsk DL, high:
12x40
12x40
12x40
12x40
12x40

Bryst/triceps:

High incline DB pres:
12x30
12x34
8x38
8x38
8x38
8x36
8x34
8x32
8x32
8x32
8x32

Low incline DB flies:
12x20
12x20
12x20
12x20
12x20

Decline CGBP:
12x60
8x80
8x80
8x90
8x85
8x85
8x80
8x80

Dips SS hanging legraises:
12xbw - 12
12xbw - 12
12xbw - 12
12xbw - 12

15 mins cardio.

Tid:1t30m