Morgencardio: 45mins cykling.

Aftens træning:

Back To Basics 2:
ROTATION A, UGE 5:

Bænkpres:
20xlol
12x60
8x100
6x125
6x125
6x125
6x125

DB incl. pres:
8x42
8x42
8x42
8x42

Pushpres:
8x40
6x75
5x75
5x75
3x75 - svimmelhed og tunnelsyn!

DB laterals:
8x16
8x16
8x16
8x16

Dips: for kort kæde og anderledes stativ :S
10xbw+30
9xbw+30
8xbw+30
8xbw+30

Situps:
16
16
12
10

[b]Back To Basics 2:
ROTATION C:[/b]


Decl. bænkpres:
20xlol
12x60
8x100
6x135
6x135
6x135
6x135

Seated DB skulderpres:
12x14
8x32
8x32
8x32
8x32

Incl. DB bænkpres:
8x42
8x42
7x42
9x42

DB lean-away laterals
8x10
8x10
8x10
8x10

Evil Wheel:
20
20
20
20

Incl. CG bænkpres:
12x60
12x60
12x60
12x60

MChristensen skrev:Incl. DB bænkpres:
9x42

Hell yeah, bad boy

En fjolle-uge.
Mandagen stod på prøvetræning i SPH-Gym. MEGET anderledes sammenlignet med, hvad jeg er vant til. Det bar præg af, tror jeg?, at det hele ikke helt er oppe at køre endnu.
Træningen bestod af bryst, skuldre og triceps, dog ikke noget log-værdigt.

SQUATS:
12xlol
12x60
12x100
10x120
3x140
1x150
1x150
1x150
2x140
1x140
1x140
12x100
20x60

Seated calfraise:
12x90
12x130
12x170
12x210
12x210
12x210
12x210

DB lunges:
10 skridt + 2x20kg
10 skridt + 2x20kg
10 skridt + 2x20kg
10 skridt + 2x20kg
10 skridt + 2x20kg
10 skridt + 2x20kg

Leg extensions:
10x60
10x60
10x60
10x60
Dropset: 60-50-40-30-20

1-legged legcurls:
8x20
8x20
8x20
8x20

Pulldowns (plate loaded):
15x40
12x80
12x120
6x160
6x160
6x160
8x150
10x120

V-bar pulldowns:
12x50
8x70
8x70
8x70
8x70

Meadows:
10x40
8x60
6x70
6x70
6x70
8x60

Seated facepulls:
10x50
10x50
10x50
10x50
10x50

Reversed flies:
8x12
8x12
8x12
8x12
8x12

BB shrugs:
15x90
15x90
15x90
15x90

Cable preacher curls:
12x30
12x30
8x30
8x30

Bænkpres:
20xlol
12x60
8x100
8x120
6x130
3x140
1x150
5x130

Incl. pres (plate loaded):
12x40
12x80
8x120
7x120
8x110
7x110

Lying cable flies:
15x10
15x12,5
10x15
10x15

DB laterals, dropset:
8x14 - 8x12 - 8x10 - 6x16
8x14 - 8x12 - 8x10 - 6x16
8x14 - 8x12 - 8x10 - 6x16
8x14 - 8x12 - 8x10 - 6x16

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

Dagen stod på 3 gange træning.

Træning kl.8: FSQ og legcurls
Opvarmning: '
15xlol
10x40
6x60
3x80

A-1: Front Squats 10 x 3 on 30X0 tempo, rest 2 minutes
3x110
3x100
3x100
3x100
3x100
3x100
3x100
3x100
3x100
3x100

A-2: 1-legged-leg-curls 10 x 3 on 40X0 tempo, rest 2 minutes
8x25
3x40
3x50
3x50
3x50
3x50
3x50
3x50
3x50
3x50

Træning kl.12: Backsquat og legcurls
Opvarmning: '
12xlol
8x40
6x60
5x80
6x100

A-1: Back Squats 5 x 4-6 on 50X0 tempo, rest 2 minutes
6x110
6x115
6x115
6x115
6x120

A-2: Eccentric Lying Leg Curls Feet Neutral 5 x 4-6 on 40X0 tempo, rest 2 minutes
6x95
6x95
6x95
6x95
6x95

Træning kl.17: Alt hvad hjertet begærer

A-1: Leg press with feet high on plate 3 x 15-20 on 20X0 tempo, rest 30 seconds
20x160
20x160
20x160

A-2: Lying Leg Curls Feet Outward 3 x 6-8 on 40X0 tempo, rest 30 seconds
8x60
6x95
7x80

A-3: Dumbbell Walking Lunges 3 x 10-12 per leg on 20X0 tempo, rest 30 seconds
24 skridt
24 skridt
24 skridt

A-4: Leg press with feet externally rotated at 45 degrees, heels 4-6 inches apart 3 x 15-20 on 20X0 tempo, rest 30 seconds
20x160
20x160
20x160

A-5: Medium box step ups 3 x 10-12 per leg on 10X0 tempo, rest 30 seconds
12 til hvert ben (+2x20kg)
12 til hvert ben (+2x20kg)
12 til hvert ben (+2x20kg)

A-6: Jump Squats with barbell 3 x 10-12 on X0X0 tempo, rest 30 seconds
12stk xbw+20
12stk xbw+20
12stk xbw+20

BB incl. bænkpres:
20xlol
12x40
8x60
8x100
8x100
8x100
8x100

DB bænkpres: 20X0 tempo
8x42
8x42
8x42
8x42

5 gange, 2 mins rest pr. omgang:
A-1: Standing Dumbbell Lateral Raises: 8 reps x 14 @ 20X1 tempo

A-2: Rope Low Pulley Upright Rows: 8 reps x 35 @ 20X1 tempo

A-3: Seated lever Press: 8 reps x 60 @ 40X0 tempo

Cable Crunches: 30X0 tempo
12x100
12x100
12x100
12x100

Hyperextensions:
15
15
15

Pulldowns (plate loaded):
12x40
12x80
10x120
10x160
10x160
12x140

Reverse oa flies:
8x12
8x12
8x12
8x12
8x12

Pulley:
8x80
8x80
8x80
8x80

Chinups:
6xbw+20
6xbw+20
6xbw+20
6xbw+20
8xbw

Standing Facepulls:
12x55
12x55
12x55
12x55

Concentration curls:
6x18
6x18
6x18
6x18

SQUAT:
15xlol
10x60
5x80
5x100
8x120
5x130
5x130
5x130
3x140
3x140
3x140
1x150
1x150
1x150
2x140
5x130
6x120
10x100
10x100

Leg press:
20x160
20x160
20x160
20x160
20x160

Seated calfraises:
12x130
12x170
12x190
12x190
12x190
12x190

Bænkpres: P120
12xlol
12x60
12x100
12x100
12x100
10x100
10x100
10x100

DB incl. pres: P120
6x42
6x42
6x42
6x42
6x42
6x42

DB flies: P60
8x20
8x20
8x20
8x20
8x20
8x20

5 gange, 2 mins rest pr. omgang:
A-1: Standing Dumbbell Lateral Raises: 8 reps x 14 @ 20X1 tempo

A-2: Rope Low Pulley Upright Rows: 8 reps x 40 @ 20X1 tempo

A-3: PL seated Press: 8 reps x 60 @ 40X0 tempo

DB oa triceps extensions:
8x16
8x16
8x16
8x16

Hanging leg raises SS Udstræk af skulder og bryst, skulderrotationer:
8xbw
8xbw
8xbw
8xbw

Pullups: P120, Tempo: 20X1
6xbw
6xbw
6xbw
6xbw
6xbw

V-bar pulldowns: P90, Tempo: 20X1
8x70
8x70
8x70
8x70
8x70

Meadows: P90
8x60
8x60
8x60
8x60
8x60

5 gange, 2 mins rest pr. omgang:
A-1: Seated facepulls: 8 reps x 50 @ 20X1 tempo

A-2: Revesed db flies: 8 reps x 10 @ 20X1 tempo

BB shrugs: P90
12x50
12x90
8x130
8x130
8x130
8x130
12x90

Hammer curls: P90
5x30
5x30
5x30
5x30
5x30

FSQ: T:30X1
12xlol
10x40
8x60
6x80
3x100
3x105
3x105
3x105
3x105
3x105
3x105
3x105
3x105
3x105

BSQ:
10x100
8x100
6x100
4x120
+ øvet teknik.

PL legpress, high stance:
15x200
15x200
15x200
15x200
15x200

Leg curls:
8x70
8x70
8x70

45mins morgen cardio.


Bænkpres: P120
12xlol
12x60
15x100
15x100
12x100
11x100
10x100
10x100

DB incl. pres: P120
6x42
6x42
6x42
6x42
6x42
6x42

DB flies: P60
8x20
8x20
8x20
8x20
8x20
8x20

5 gange, 2 mins rest pr. omgang:
A-1: Standing Dumbbell Lateral Raises: 8 reps x 14 @ 20X1 tempo

A-2: Rope Low Pulley Upright Rows: 8 reps x 45 @ 20X1 tempo

A-3: PL seated Press: 8 reps x 70 @ 40X0 tempo

DB oa triceps extensions:
8x16
8x16
8x16
8x16
8x14

Evil wheel og udstræk:
10
10
10

BSQ: P120
20xlol
12x40
10x60
8x80
6x100
8x120
6x130
6x130
6x130
6x130
6x130
2x140
2x140
2x140
2x140
2x140
6x120
6x120
10x100
10x100

PL Leg press: P90
10x240
10x240
10x240
10x240
10x240

Leg curls: P60
10x70
10x70
10x70
10x70
10x70

PL calf raises: P60
12x220
12x220
12x220
12x220
12x220

DB walking lunges: P75
12 skridt+2x20
12 skridt+2x20
12 skridt+2x20
12 skridt+2x20
12 skridt+2x20

45 mins morgencardio

Hyperextensions: P75
15
15
15

Pulldowns, sg: P90
12x70
12x80
8x90
8x90
8x90
8x90

Meadows: P90
8x60
8x60
8x60
8x60
8x60

Reversed oa db flies: P60
10x12
10x12
10x12
10x12
10x12

Seated facepulls: P60
12x50
12x50
12x50
12x50
12x50

BB shrugs: P75
12x50
12x90
10x130
10x130
10x130
10x130
10x130

Concentration curls: P75
8x18
8x18
8x18
8x18

Kl.10:
Skulderopvarmning.

DB incl. pres: P120
15x24
10x34
10x42
10x42
10x42
8x42
8x42
8x42

Bænkpres: P120
12xlol
10x100
10x100
9x100
8x100

Standing cable fly variant: P60
15x10
15x12,5
15x12,5
15x12,5
12x10
12x10

Crunches:
20
20
20
20
20

Kl.16: 45 mins cardio.

Kl.18:
Dips:
12xbw
12xbw+10
10xbw+20
10xbw+25
10xbw+30
10xbw+35
8xbw+40
7xbw+40
8xbw+35
8xbw+30
8xbw+25
9xbw+20
10xbw+15
10xbw+10
12xbw

DB oa laterals: Dropset:
8x14 - 8x12 - 8x10 - 6x16
8x14 - 8x12 - 8x10 - 6x16
8x14 - 8x12 - 8x10 - 6x16
8x14 - 8x12 - 8x10 - 6x16
8x14 - 8x12 - 8x10 - 6x16

BB oh triceps ext:
12x15
12x20
12x25
12x25
12x25

Hyperextensions:
15
15
15

Pullups: P120
8xbw
8xbw
8xbw
6xbw
6xbw
6xbw

PL oa rows: P75
15x30
15x50
12x60
12x70
10x75
10x80
8x80
8x80
8x80

Elbows Out Dumbell Rows: P90
12x20
12x20
12x20
12x20
12x20
12x20

Chinups SS BB shrugs:
8xbw - 12x90
8xbw - 10x130
7xbw - 10x130
8xbw - 10x130
8xbw - 10x130

Cable curls: P45
12x12,5
12x12,5
10x12x5
8x12,5

45 mins morgencardio.

BSQ: P120
20xlol
12x40
10x60
8x80
6x100
8x120
8x120
8x120
8x120
6x120

Rumænsk: P120
8x60
8x100
8x100
8x100
8x100

Seated calfraise: P75
12x90
12x130
12x170
10x210
10x210
10x210
10x210

PL leg press: high stance P90
20x160
20x200
20x200
20x200
20x200

Weighted situps: P75
12xbw+20
12xbw+20
12xbw+20
12xbw+20

Dødløft: P90
15xlol
12x60
10x100
10x100
10x100
10x100
10x100

Chinups: P75
8xbw+10
8xbw+10
7xbw+10
7xbw+10
6xbw+10

PL Pulldowns: P75
12x40
8x80
8x120
8x120
8x120
8x120
8x120

BB Rows: P75
12x60
12x80
10x90
10x90
10x90
10x90

PL Seated oa Rows: P60
12x40
10x60
10x60
10x60
10x60
10x60

Rear oa cable flies: P60
12x3,75
12x5
10x6,25
10x6,25
10x6,25

Standing calfraises SS cable crunches: P60
15x200 - 12x100
15x200 - 12x100
15x200 - 12x100
15x200 - 12x100
15x200 - 12x100

Seated calfraises SS side bends: P60
12x130
12x170 - 2x12
12x210 - 2x12
12x210 - 2x12
12x210 - 2x12
12x210 - 2x12

45 mins cardio.

Bænkpres: P75
15xlol
10x60
8x80
6x100
10x110
10x110
8x110
6x110
6x110

DB incl. press: P75
6x42
6x42
6x42
6x42
6x42

BB incl. press: P75
8x80
8x80
8x80
7x80
7x80

Cable standing flies: P60
12x10
12x15
12x20
12x20
12x20
12x20
12x20

DB incl. curls: P60
8x16
8x16
8x16
8x16
8x16

BB standing curls: P45
12x30
12x30
12x30
12x30
12x30

Reversed oa cable curls: P45
12x5
12x5
12x5
12x5
12x5

BSQ: Utilstrækkelig omgang squats i dag. Ved ikke hvad der sker, men mine ben føles trætte, allerede inden start
15xlol
10x60
10x80
8x100
6x120
3x140
3x140
2x150

Leg press: high stance
20x160
20x200
20x240
20x260

BB walking lunges SS squats:
24 skridt+20 - 12
24 skridt+20 - 8
24 skridt+20 - 8
24 skridt+20 - 8

Seated one-legged legcurls:
12x25
10x35
10x35
10x35
10x35
10x35

Standing calfraises:
12x90
12x90
12x90
12x90
12x90

Hanging leg-raise:
12xbw
12xbw
12xbw
12xbw
12xbw

Bench side bends:
12(x2)
12(x2)
12(x2)
12(x2)
12(x2)

Evil Wheel:
12
12
12
12
12

45 mins cardio

BB incl. press: P75
20x40
12x60
8x80
8x90
8x90
8x90
8x90

DB flat press: P75
8x40
8x40
8x40
7x40

Cable standing flies: P60
12x10
12x15
12x20
12x20
12x20
12x20

DB laterals: Dropset
8x14 - 8x12 - 8x10 - 6x16
8x14 - 8x12 - 8x10 - 6x16
8x14 - 8x12 - 8x10 - 6x16
8x14 - 8x12 - 8x10 - 6x16

DB oh oa triceps extensions: P60
8x16
8x16
8x16
8x16

10mins udstræk