SHEMHAMFORASH

Træning @ SPH 27. April 2016
BACK&CHEST
OPV
Dynamic stretches

A BP 120 sec
5xbar w blueband
5xbar w blueband
5x40 w blueband
5x40 w blueband
5x50
5x60
5x70
1x80
3x80
1x85
2x85

B PPH 120 sec
8x60
8x60
8x60
8x60
8x60
8x60
8x60
8x60
8x60
8x60
8x60
8x60

C BP 120 sec
5x70
5x50
5x60
5x70
1x80
3x80
1x85
2x85

D1 BTNP
10x20
10x30
10x30
10x30
D2 Rev EZ Curls 60 sec
12x16
12x16
12x16
12x16

E1 Triceps Pushdown
12x50
12x50
12x50
12x50
E2 Rot Cuf 60 sec
12x5
12x5
12x5
12x5

LAAAANG TID!

Træning @ SPH 29. April 2016
FULLBODY
OPV
Dynamic stretches

A SQ 120 sec
OH
8xbar
8x30
8x40
8x40
8x40
FSQ
8x40
8x50
8x50
8x50
8x50
8x50

B1 Chain Flyes
12x13
12x13
8x19.5
8x19.5
8x19.5
8x19.5
B2 Dips
8xbw
8xbw
8xbw
8xbw
8xbw
8xbw
B3 WG Rackpulls 120-180 sec
8x60
8x60
8x85
8x85
8x85
8x85

C1 Cable Pulley CG
8x56
8x56
8x56
8x56
C2 Lying Leg Curls
8x40
8x40
8x40
8x40
C3 DB Curls 90-120 sec
8x16.5
8x16.5
8x16.5
8x16.5

D1 Upr Row
8x40
8x40
8x40
D2 Cable Lateral Raises 60 sec
12x10
12x10
12x10

2 hrs

Træning @ SPH 01. Maj 2016
FULLBODY
OPV
Dynamic stretches
Ab wheel 30 sec
2x3 x bw
Rom DL 30 sec
2x3 x 55kg

A WG Rackpulls 120-180 sec
6x60
6x60
6x80
6x80
6x80
5x90
5x90
5x90
5x110
5x110
5x110

B PPH 90-120 sec
8x60
8x60
8x70
8x70
8x70
8x70
8x70

C DB Incl Press 90-120 sec
8x22
8x26
8x28.5
8x31
8x31
8x31
8x31

D Plank 30 sec
45 sek
45 sek+10kg
45 sek+10kg
45 sek+10kg

E Pec Deck 60-90 sec
6x90
8x90
9x90
8x90

F1 Rot Cuf
12x5
12x5
12x5
F2 Triceps Pushdown 60 sec
12x50
12x50
12x50

1 hr 50 mins

Træning @ SPH 03. Maj 2016
semi FULLBODY
OPV
Dynamic stretches

A BP 120 sec
6xbar w blue band
6x30 w blue band
6x40 w blue band
5x60
5x70
2x85
3x90
3x90
6x70 w feet up
6x70 w feet up
6x70 w feet up
6x70 w feet up

B PPH 120 sec
8x60
8x70
6x75
6x80
6x80
6x80
6x80
6x80
6x80

C1 Cambered Bar OH Press
8x25
8x30
8x35
8x40
8x40
8x40
8x40
C2 Chinups 120 sec
8xbw
8xbw
5xbw w 3fingers pr hand + 3xfull
5xbw w 3fingers pr hand + 3xfull
5xbw w 3fingers pr hand + 3xfull
8xbw
2xbw w 2 fingers pr hand

D DL 120 sec
8x60
8x80
6x85
6x85
6x85
6x85
6x85

1 hr 45 mins

Træning @ SPH 05. Maj 2016
FULLBODY
OPV
Dynamic stretches
Ab wheel 30 sec
2x3 x bw
Rom DL 30 sec
2x3 x 55kg

A RP 120 sec
8x60
8x60
8x60
6x90
6x90
5x105
5x105
5x105
5x105
5x105

B Chain Flyes 120 sec
8x13
8x13
8x19.5
8x19.5
6x26
6x26
9x19.5
9x19.5

C 0 degree Back Raise w Rear Delt Raise 90 sec
8 + 5kg db pr side
8 + 5kg db pr side
8 + 5kg db pr side
8 + 5kg db pr side

D1 Incline BP
8x50
8x50
8x50
8x50
D2 Rev Curls 90 sec
12x11
12x11
12x11
12x11

2 hrs 20 mins

Træning @ SPH 09. Maj 2016
FULLBODY
OPV
Dynamic stretches
Ab wheel 30 sec
2x4 x bw
Rom DL 30 sec
2x3 x 60kg

A PPH 90 sec
10x50
8x60
8x60
6x70
6x70
6x70
6x70
6x70
6x70

B BP 90 sec
8x50
8x60
8x70 feet-up
8x70 feet-up
8x70 feet-up
8x70 feet-up
6x70 feet-up
7x70 feet-up

C FSQ 90 sec
8x40
6x50
6x50
6x50
6x50

D Trapbar DL 90 sec
6x85
6x85
6x105
6x105
6x105
6x105
6x105
6x105

E1 Decl CG BP
10x60
10x60
10x60
E2 oa Cable Curls
7x25
7x25
8x25
E3 Rear Delt Machine 90 sec
8x50
8x50
8x50

2 hrs 5 mins

Træning @ SPH 11. Maj 2016
FULLBODY
OPV
Dynamic stretches
Rom DL 30 sec
2x3 x 60kg
Ab wheel 30 sec
2x4 x bw

A Dips 120 sec
8xbw
8xbw
8xbw+10kg
8xbw+20kg
8xbw+20kg
8xbw+20kg
6xbw+26kg
5xbw+26kg
5xbw+26kg

B1 Trapbar DL
6x65
6x85
6x95
6x115
6x115
6x115
6x115
6x115
6x115
B2 Chain Flyes 120 sec
10x13
10x13
10x19
10x19
10x19
9x19
9x19
8x19

C1 Pulldown pron-grip
10x63
10x63
10x63
10x63
C2 oa Rope Pushdown 60 sec
10x25
10x25
10x25
10x25

D1 Rev Grip Curls
10x16
10x16
10x16
10x16
D2 Rope Facepulls 60 sec
10x40
10x40
10x40
10x40

2 hrs 10 mins

Træning @ SPH 12. Maj 2016
UPPERBODY
OPV
Dynamic stretches
Rom DL 30 sec
2x3 x 50kg
Ab wheel 30 sec
2x4 x bw

A Seat Mili FB Press
2 x 8xbar
2 x 6x40
5x50
3x60
1x65
1x70
1x75

B Sled Pull
20 m 50kg
20 m 75kg
20 m 75kg

C Chinups 90 sec
2 x 8xbw
5xbw+15kg
6xbw+15kg
5xbw+15kg
1 hr 45 mins

Træning @ SPH 13. Maj 2016
UPPERBODY
OPV
Dynamic stretches
0° Back Raises 30 sec
6xbw
3x20kg
4x30kg
Ab wheel 30 sec
2x4 x bw

A BP 120-300 s
6xbar
6x45
3x70
4x50
3x80
1N x110
3x90
4x90
5x90
5x90

B Sumo DL 90-120 s
1x70
3x70
3x90
3x100
3x100
3x100

C1 PPH
10x60
10x60
10x65
10x65
10x65
10x65
C2 Ring Presses 90-120 s
10xbw
10xbw
10xbw
10xbw
10xbw
10xbw

D 2 cm Def DL w Snatch Grip 90 sec
5x85
5x105
5x105
5x105
5x105

E Farmers Walk 90 sec
30m 44 kg
50 m 34 kg
50 m 34 kg
50 m 34 kg
50 m 34 kg
50 m 34 kg
50 m 34 kg
30 m 44 kg

2 hrs 25 mins

Træning @ SPH 15. Maj 2016
UPPERBODY
OPV
Dynamic stretches
Rom DL 30 sec
2x3 x 50kg
Ab wheel 30 sec
2x4 x bw

A1 CG BP
8xbar w blue band
8x30 w blue band
8x50 feet up
10x60 feet up
10x60 feet up
10x65 feet up
10x60 feet up
10x60 feet up
10x60 feet up
A2 Sumo DL 120s
3x70
5x80
5x80
6x80
6x80
6x80
6x80
6x80

B Chinups 120s
8xbw
5xbw+15kg
3xbw+30kg > 3xbw+15kg > 3xbw
3xbw+30kg > 3xbw+15kg > 3xbw

C1 Mili Machine
10x40
10x50
8x60
8x60
8x60
C2 Cable Lateral Raises 120s
10x10
10x12.5
10x12.5
10x12.5
10x12.5

D1 Yates Horse
6x80
6x80
6x80
5x80
5x80
D2 Rear Delt Raise
12x5
12x5
12x5
12x5
12x5
D3 oa Cable Curls 120s
10x20
10x20
10x20
10x20
10x20

E1 Facepull
12x30
12x30
12x30
E2 Rev Curls 90s
8x16
8x16
8x16

2 hrs 40 mins

Nu med ny struktur (for mig) i min log.
Set - Reps - Kg

Træning @ SPH 17. Maj 2016
FULLBODY
OPV
Dynamic stretches
Rom DL 30 sec
1 x 3xbar
1 x 3x40
2 x 3x60
Ab wheel 30 sec
1 x 3xbw
2 x 4xbw fra step

A OH SQ 120s
2 x 8xbar
2 x 8x30
4 x 6x40

B1 Trapbar DL
1 x 8x45
2 x 8x65
10 x 10x85
B2 Chain Flyes ca 180s
2 x 8x13
10 x 10x19.5

C1 Rev Grip Smith BP
1 x 8x45
3 x 8x55
2 x 8x60
C2 Reg Protein Hest 120s
5 x 10x60

D Plank 60s
4 x 50s

2 hrs 15 mins

Træning @ SPH 19. Maj 2016
UPPERBODY
OPV
Dynamic stretches

A1 Dips
1 x 8xbw
1 x 8xbw+10kg
2 x 8xbw+20kg
1 x 7xbw+20kg
2 x 8xbw+20kg
A2 Chinups 90-120 s
1 x 8xbw
1 x 8xbw+10kg
1 x 5xbw+20kg
1 x 4xbw+20kg
3 x 3xbw+20kg + 5xbw

B1 Rev Grip Smith Press
1 x 8x45
1 x 8x55
3 x 8x65
1 x 6x65
B2 Pulley 90-120 s
1 x 10x49
1 x 10x56
4 x 8x63

C1 Triceps Cable OH Ext
3 x 10x20
C2 Rear Delt Machine
3 x 10x50
C3 Rev Curls 90s
3 x 10x18

1 hr 40 mins

Træning @ SPH 21. Maj 2016
FULLBODY 1
OPV
Dynamic stretches
0° Back Raises 30 sec
6xbw
2 x 3x20kg
Ab wheel 30 sec
2 x 4xbw

A BP 180s
2 x 8xbar
1 x 6x40
1 x 6x50
1 x6x60
1 x 6x70
1 x 6x80
1 x 3x90
1 x 4x90
2 x 6x72,5

B DL 180s
2 x 5x70
2 x 5x90
2 x 5x110

C1 Trapbar DL
2 x 6x95
5 x 6x115
C2 Chinups
2 x 8xbw
3 x 5xbw+15kg
C3 Facepulls 120s
4 x 8xbw

2 hrs 40 mins

Træning @ SPH 22. Maj 2016
FULLBODY 2
OPV
Dynamic stretches

A1 Safety Bar SQ
1 x 8x30
1 x 8x40
1 x 8x50
1 x 8x60
1 x 6x70
5 x 6x80
A2 Pendley Protein Horse
2 x 8x50
8 x 8x60
A3 Cambered Mili Press 120s
1 x 8xbar
2 x 8x30
5 x 8x35

45 mins

Træning @ SPH 24. Maj 2016
FULLBODY
OPV
Dynamic stretches
Rom DL 30 sec
1 x 3xbar
1 x 3x40
2 x 3x65
Ab wheel 30 sec
1 x 3xbw
2 x 4xbw

A1 Floor Press
2 x 8xbar
1 x 8x50
2 x 8x70
1 x 3x90
1 x 2x100
3 x 4x92.5
A2 WG Pullups in powerrack 120s
3 x 6xbw
5 x 8xbw

B1 Trapbar DL
1 x 8x45
1 x 8x65
2 x 8x85
3 x 8x95
B2 Chain Flyes 90-120s
2 x 8x13
5 x 10x19.5

C1 Pulley supinated grip
5 x 10x56
C2 Decl CG BP 60s
5 x 10x60

D Plank 60s
3 x 60s

2 hrs

Træning @ SPH 27. Maj 2016
UPPERBODY
OPV
Dynamic stretches
Rom DL 30 sec
1 x 3xbar
1 x 3x40
2 x 3x65
Ab wheel 30 sec
2 x 3xbw
2 x 4xbw

A1 Dips
2 x 8xbw
3 x 8xbw+10kg
A2 PPH 120s
2 x 8x60
3 x 8x70

B1 Seat Fatbar Mili Press
1 x 10xbar
2 x 10x40
3 x 10x50
B2 Comb Grip Chinups 90-120s
6 x 2xbw T1331

C1 Decl CG BP
1 x 15x40
3 x 15x60
C2 DB Curls 60-90s
1 x 10x14
3 x 10x16.5

D Facepulls 60s
3 x 10x35

2 hrs

Træning @ SPH 30. Maj 2016
FULLBODY minus BACK
OPV
Dynamic stretches

A Safety SQ 120s
1 x 8xbar
1 x 8x50
1 x 8x60
1 x 8x70
1 x 1x90
1 x 3x90
3 x 6x80

B1 Pinky CG BP
1 x 8xbar
2 x 8x50
5 x 8x70
B2 Trapbar DL 90-120s
5 x 6x105

1 hr 15 mins

Træning @ SPH 2. Juni 2016
UPPERBODY
OPV
Dynamic stretches
Rom DL 30 sec
1 x 3x40
1 x 3x50
1 x 3x60
Ab wheel 30 sec
4 x 4xbw fra 20 cm

A BP random sec
1 x 5xbar w blue band
1 x 8x40 w blue band
1 x 8x50 w blue band
1 x 5x65
1 x 4x75
1 x 4x82.5
1 x 4x92.5
2 x 3x95
2 x 8x80

B Batwing DB Rows 60-90s
1 x 8x22
6 x 8x27

C1 Pec Deck
4 x 7x110
C2 Stirrup Pulldown 60-90s
4 x 8x56

1 hr 40 mins

SYGT VARMT! FY FOR DEN LEDE!

Træning @ Løkken Fitness 4. Juni 2016
FULLBODY
OPV
Dynamic stretches

A DL 120-180s
2 x 6x60
1 x 6x80
1 x 6x90
5 x 5x100

B1 Dips
1 x 12xbw
1 x 10xbw+10kg
3 x 8xbw+20kg
B2 PPH 120s
2 x 8x40
4 x 8x60

C1 Upright Rows
4 x 8x35
C2 DB Curls
2 x 8x14
2 x 6x18
C3 BP 120s
4 x 8x60

D1 Cable Flyes
4 x 10x10
D2 Rear Delt Raises 60s
4 x 10x6

2 hrs

Træning @ SPH 5. Juni 2016
FULLBODY
OPV
Dynamic stretches

A1 Trapbar DL
2 x 8x85
2 x 5x105
2 x 5x125
3 x 3x135
A2 Chain Flyes 180+ s
2 x 10x13
3 x 10x19
4 x 8x26

B1 Chinups
4 x 10xbw
B2 Stand Mili BB Press T1031 120s
4 x 12x35

1 hr 35 mins

Træning @ SPH 7. Juni 2016
FULLBODY
OPV
Dynamic stretches

A Dips 120s
2 x 10xbw
1 x 8xbw+10kg
2 x 8xbw+20kg
2 x 6xbw+25kg
1 x 5xbw+25kg + 3xbw
1 x 10xbw

B Batwing DB Rows 120s
6 x 10x30kg pr side

C1 WG Pulldown
4 x 8x63
C2 Incl BP 90s
4 x 10 50

D1 Chinups
3 x 10xbw
D2 BP 90s
3 x 10x60

E Trapbar DL - lave håndtag 90s
2 x 6x85
3 x 6x100

2 hrs

Puuh, jeg er toasted nu! Godt der er burgers og is!

Træning @ SPH 9. Juni 2016
FULLBODY
OPV
Dynamic stretches
Rom DL 30 sec
1 x 3x40
1 x 3x50
2 x 3x60
Ab wheel 30 sec
4 x 4xbw fra 5 cm

A BP 120-180
1 x 10xbar
1 x 10x50
1 x 10x70
1 x 7x80
2 x 8x80
1 x 7x80
1 x 6x80

B1 Chain Flyes
1 x 10x13
4 x 10x19.5
B2 TR DL - høje håndtag 120s
1 x 6xbar
1 x 6x85
4 x 6x105

C PPH Yates grip 60-90s
1 x 5x60
1 x 6x60
6 x 8x60

D1 Cable Lateral Raises
3 x 10x12.5
D2 Cable Curls
3 x 10x22.5
D3 oa Cable Pushdown 60s
3 x 12x25

2 hrs

Så er der RIB-EYE!

Træning @ SPH 11. Juni 2016
FULLBODY
OPV
Dynamic stretches
Rom DL 30 sec
1 x 3x40
1 x 3x50
2 x 3x60
Box Jumps 30 sec
4 x 5xbw
Ab wheel 30 sec
3 x 5xbw fra 10 cm

A TR DL 90-120s Tx101
1 x 6xbar HH
1 x 6xbar LH
1 x 6x65 HH
1 x 6x65 LH
1 x 6x85 HH
1 x 6x85 LH
1 x 6x105 HH
4 x 6x105 LH
2 x 5x125 HH
2 x 4x135 HH

B Dips 120s
1 x 10xbw
1 x 10xbw+10kg
1 x 8xbw+15kg
4 x 5xbw+30kg

C1 Floor Press T23X1
2 opv
4 x 8x50
4 x 8x70
C2 BatWing Rows 120s
2 opv
8 x 8x27

D1 Facepulls
4 x 10x45
D2 RG EZ Curls
4 x 10x16
D3 PH BB Holds 120s
1 x 60kg 30s
1 x 80kg 25s
1 x 100kg 20s

2 hrs 30 mins

Skarpt efterfulgt af 1 spinatwrap m kylling/bacon, ½ L kærne + Nick9000s makropandekager. Go weekend!

Træning @ SPH 13. Juni 2016
FULLBODY
OPV
Dynamic stretches
Rom DL 30 sec
1 x 3x40
1 x 3x50
3 x 3x60
Ab wheel 30 sec
3 x 5xbw fra 10 cm

A1 OH SQ
1 x 6xbar
1 x 6x30
4 x 6x40
A2 Pulldown Chinupgrip 120s
1 x 6x63
1 x 6x70
4 x 6x77

B1 Trapbar DL
2 x 10x75
1 x 10x95
4 x 8x115
B2 Chain Flyes 120s
1 x 10x13
1 x 10x19
5 x 8x26

C1 CG Decl BP
1 x 10x60
4 x 10x70
C2 Protein Hest 120s
5 x 10x60

D1 Calf Presses
3 x 15x100 +sl
D2 Rear Delt Raises 60s
3 x 12x5

1 h 50 mins
Føj for *****, jeg er mør nu... tror det blir fredag før jeg kommer afsted igen... :verysad:

Træning @ SPH 15. Juni 2016
UPPERBODY
OPV
Dynamic stretches

A BP 120s
1 x 10xbar w feet up
2 x 10x40 w feet up
1 x 8x50 w feet up
1 x 8x60 w feet up
3 x 6x70 w feet up
1 x 6x50 regular
2 x 6x75
1 x 2x85
1 x 3x85

B Chinups 120s
2 x 8xbw
3 x 7xbw+10kg
5 x 5xbw+15kg

C1 Dips
4 x 8xbw
C2 CG Decl BP
4 x 6x70
C3 Protein Hest
4 x 8x60
C4 oa Cable Curls 90s
4 x 8x20

1 h 50 mins

Træning @ SPH 17. Juni 2016
FULLBODY
OPV
Dynamic stretches
Rom DL 30 sec
1 x 3x40
2 x 3x50
2 x 3x60
Ab wheel 30 sec
3 x 5xbw fra 15 cm

A1 Chain Flyes w blueband
2 x 10x13
5 x 8x20
A2 Trapbar DL 120s
1 x 5xbar
2 x 5x75
5 x 3x95

B1 Pendley Protein Hest
2 x x12x50
3 x 3x90
1 x 5x80
B2 CG Decl BP 120s
1 x 10x50
1 x 8x70
4 x 5x80

C1 Sumo
3 x 5x80
C2 Seated Facepulls 120s
3 x 8x28

D1 Behind Shrugs
3 x 10x45
D2 Rear Delt Machine 120s
3 x 10x40

2 hrs

Træning @ SPH 18. Juni 2016
UPPERBODY
OPV
Dynamic stretches
Rom DL 30 sec
3 x 3x50
Ab wheel 30 sec
3 x 5xbw fra 15 cm

A Floor Press 120s w 3s pause
1 x 8xbar
2 x 8x40
1 x 8x50
2 x 8x60
6 x 8x70

B Protein Hest 120s
5 x 8x60

C1 PH BB Holds
20s 80 kg
20s 100 kg
20s 110 kg
C2 Cable Lateral Raises
4 x 15x10
C3 Behind Shrugs 90s
4 x 8 55

2 hrs

Træning @ SPH 20. Juni 2016
FULLBODY
OPV
Dynamic stretches
Rom DL 30 sec
1 x 3x40
1 x 3x50
2 x 3x60
Ab wheel 30 sec
3 x 5xbw fra step

A1 Trapbar DL
1 x 6xbar
2 x 6x85
6 x 5x115
A2 Chain Flyes 120s
2 x 10x13
6 x 10x20

B1 Iso Chest Machine
1 x 10x40
4 x 10x60
B2 Behind Shrugs
5 x 10x45
B3 Rear Delt Machine 120s
5 x 10x50

1 hr 40 mins

Træning @ SPH 22. Juni 2016
UPPERBODY
OPV
Dynamic stretches
Rom DL 30 sec
3 x 3x50
Ab wheel 30 sec
3 x 5xbw fra 15 cm

A Dips 120s
2 x 8xbw
1 x 8xbw+10kg
1 x 8xbw+15kg
1 x 8xbw+25kg
3 x 6xbw+25kg

B Chinups 120s
4 x 8xbw

C Loaded Carry ca 30s
3 x 225 m w 32kg sandbag

D1 CG BP 2sec pause
8 x 10x50
D2 Sup-grip Protein Hest 90-120s
8 x 10x50

E1 Behind Shrugs
4 x 8x45
E2 oa Triceps oh ext
4 x 8x20
E3 Seat Facepull 90s
4 x 8x21

2 hrs 20 mins

Træning @ SPH 23. Juni 2016
FULLBODY-ish
OPV
Dynamic stretches
Sternum pullups 30 sec
3 x 8xbw
Box Jumps 30 sec
3 x 5xbw

A1 Trapbar DL
3 x 8x75
3 x 6x96
3 x 5x115
A2 BP 90-120s
3 x 8x50
3 x 8x60
3 x 8x70

1 hr 30 mins

SHEMHAMFORASH

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