SHEMHAMFORASH

76 kg ground beef

Damn!

FULLBODY
OPV
dynamic stretches

A FSQ ca 120 sec
8xlol
8x40
8x40
8x50
8x50
8x50 (bsq)

B Behind the neck Presses ca 90 sec
10xlol
10x30
8x40
8x40
8x40
8x40
8x40

C BB BP ca 120 sec
10x20
10x40
10x60
10x60
8x65
10x65
8x67
7x70

D Pulley, supinated
10x56
10x63
10x63
10x63
10x63
10x63

E1 DB Curls
8x12
5x16.5
6x13.5

E2 DB Lat Raises ca 90 sec
10x9
10x9
10x9

F Tric ext Rope Overhead ca 45 sec
8x50
8x55
8x50

appr 2 hrs

FULLBODY
OPV
dynamic stretches

A BSQ ca whatever sec
8x40
8x40
8x60
8x70
6x80
8x80
8x60

B BB BP ca 150 sec
10x20
10x40
10x60
10x60
8x65
10x65
8x70
7x72.5

C Pullups ca 120 sec
6xbw
6xbw
8xbw
8xbw
8xbw

D1 Facepulls
8x35
10x40
10x50

D2 Rope Hammer Curls ca 90 sec
8x40
8x40
10x35

E Triceps Dips ca 45 sec
8xbw
8xbw
8xbw

F Lying Cable Curl-to-chest ca 45 sec
12x15
12x15
12x15

appr 2 hrs

FULLBODY
OPV
dynamic stretches

A Front Squats ca 120 sec
10xlol
8x40
8x50
8x55
8x60
8x60

B Deadlifts 180+ sec
6x60
6x80
5x100
5x100
5x110
3x120
3x122.5
5x110

C Inverted Rows ca 90 sec
8xbw
8xbw
8xbw
8xbw
8xbw

D Floor Presses ca 180 sec
8x40
8x60
6x70
5x80
5x80
6x80

appr 2 hrs 30

FULLBODY
OPV
dynamic stretches

A Cambered Bar Squat ca 120 sec
8xlol
8x50
7x80
7x80
7x80
7x90
6x90

B Bench Press 120 sec
10xlol
10x40
8x60
8x65
8x70
7x70
7x70

C CG Cable Rows ca 90 sec
10x56
8x63
7x70
7x70
7x70
7x70
7x70

D1 WG Pulldown
10x56
8x63
7x70
7x70
7x70
7x70

D2 Shrugs ca 90 sec
5x126
5x126+7x66
10x66
10x66
10x80
10x80

C BB Curls ca 60 sec
8x30
8x32.5
8x30

appr 2 hrs 30

FULLBODY
OPV
dynamic stretches

A Front Squat
10xlol
10x40
10x50
7x60
7x60
5x70
4x70
7x60

B Bench Press 120 sec
10xlol
10x40
10x60
10x65
9x70
6x75
7x75

C Yates Rows ca 90 sec
10x40
7x60
5x80
5x80
6x80
5x80
5x80

D BTN Press ca 90 sec
10xlol
7x40
7x40
7x40
8x40
7x40

E Pullups
8xbw
8xbw
7xbw
E'1 Pulldown supin-grip
6x70
10x56
10x56
8x63

E2 Tric Rope ext ca 60 sec
6x45 pushdown -> 10x45 overhead
6x45 pushdown -> 10x45 overhead
6x50 pushdown -> 7x50 overhead
6x50 pushdown

appr 2 hrs 30

FULLBODY
OPV
dynamic stretches

A Cambered Bar Squats ca blabla sec
10xlol
8x45
8x55
8x65
6x85
6x85
7x75
5x85
5x95
6x95

B Floor Presses ca 180 sec
15xlol
15x40
12x60
6x80
6x80
3x90
6x80
6x80
6x80
6x80

C Deadlifts 180+ sec
8x60
8x60
5x100
5x120
5x120
5x120
5x115

D Reverse Curls ca 90 sec
12x10.8
10x15.8
10x15.8
10x15.8

appr 2 hrs 30

FULLBODY
OPV
dynamic stretches

A Cambered Bar Squat ca 180 sec
Reg B SQ
12xlol
12x40
8x60
8x55
8x75
6x85
6x90
5x95
5x100

B Bench Press 120 sec
12xlol
12x40
10x60
10x65
8x70
6x72.5
8x70
5x75

C Protein Hest ca 120 sec
10x40
10x50
8x60
8x60
7x60
7x60
7x60

D1 CG Pulldown
10x56
10x63
4x84
5x70
4x84
4x84+5x63

D2 Facepulls ca 120 sec
10x40
10x45
10x45
10x50
10x50
10x55

E1 BB Curls
8x30
6x32.5
8x15 rev
8x30
4x35

E2 Rope OH Ext ca 60 sec
6x45
8x40
8x40
8x40
7x45

appr 2 hrs 30

FULLBODY
OPV
dynamic stretches

A Front Squat
OH SQ 10xlol x2
5x40
5x50
5x60
5x70
3x80
5x70
5x75

B1 Bench Press
5x30
5x50
5x60
5x70
4x80
5x80
1x100 static hold -> 4x77.5

B2 Protein Hest 120 sec
9x40
5x60
5x70
5x70
5x70
5x70

C1 Seat. Mili Press
5xlol
5x45
5x55
5x60

C2 Yates Rows ca 90 sec
-
5x60
5x70
5x80

D1 WG Pulldown
5x56
5x70
3x91
5x84
5x84

D2 Cable Lateral Raises
8x10
10x10
10x10
10x10
10x10

D3 Lying Biceps Cable Curl to Chest w Hug ca 60 sec
13x15
12x15
12x20
12x20
12x20

appr 2 hrs 30

FULLBODY
OPV
Dynamic & band stretches
Hipthrust lunge: 3 set a 10 per side
Box jumps: 5 set a 3

A1 Front Squats
5x40
5x50
5x50
5x60
5x50

A2 Pullups ca 90 sec
8xbw
6xbw+12kg
6xbw+12kg
6xbw+12kg
6xbw+12kg

B Deadlifts 180+ sec
5xlol
5x40
3x70
3x90
3x100
3x110
5x120
3x120

C Floor Presses ca 180 sec
3x40
5x45
5x60
5x80
4x85
6x80
4x90
6x80
3x85

D1 oa Cable Rows
3x15
5x21
5x27
5x30
5x33

D2 Reverse Curls ca 90 sec
9x15.8
9x15.8
9x15.8
9x15.8
9x15.8

E Scap Traction ca 90 sec
8xbw
8xbw
8xbw

appr 2 hrs 30

FULLBODY
OPV
dynamic stretches

A Leg Press ca 120 sec
8x50+sl
8x100+sl
8x150+sl
6x190+sl
6x190+sl
6x190+sl
6x190+sl
5x200+sl

B Leg Curls 120 sec
8x110
8x110
8x130
8x130
8x130
8x130

C Chinups ca 120 sec
7xbw
8xbw
5xbw+12kg
6xbw+12kg
5xbw+12kg

D Benchpress ca 120 sec
8xlol
4x40
4x40
6x60
6x70
6x70
6x70
5x80
6x75

E1 Wide Grip Cable Rows
4x56
5x63
6x63
6x63
5x63

E2 Supin. Grip Cable Rows
4x56
4x63
4x63
4x63
4x63

E3 Rev Grip Pushdown ca 120 sec
10x30
10x35
10x40
10x45
12x50

appr 2 hrs 30

FULLBODY
OPV
dynamic stretches

A Back Squat ca 120 sec
5x40
5x60
5x60
5x90
5x90
5x90
4x100

B Bench Press 120 sec
5xlol
5x50
5x50
6x70
5x80
5x82.5
4x85

C Incl DB Press ca 60 sec
6x23.5
6x26
6x26
6x28.5

C Chinups ca 120 sec
8xbw
6xbw+12kg
5xbw+16kg
4xbw+16kg
4xbw+20kg + 3xbw

E oa Cable Rows ca 120 sec
5x28
5x35
5x35
5x35
5x35

F1 Facepulls
110x40
8x50
8x50
8x50

F2 Straight arm lat Pushdown ca 60 sec
10x35
10x35
10x35
10x35

appr 2 hrs 40

FULLBODY
OPV
Dynamic & band stretches

A1 Front Squats
8xlol OH
5x50
5x50
4x70
3x80

A2 Wrist Rolls m Cambered ca 120 sec
5 each way
5 each way
5 each way
5 each way

B Deadlifts 180+ sec
5xlol+thrust
5x50
5x70
5x100
4x120
2x130
3x130
4x146 3 sec hold w farmerbars
4x166 3 sec hold w farmerbars
4x166 3 sec hold w farmerbars

C Floor Presses ca 180 sec
7x40
6x60
6x80
3x90
3x90
6x80
6x85

D1 chest supp. oa Cable Rows
5x27
5x33
4x37
4x37
4x37

D2 Seat Mili Press
5x40
6x50
6x55
6x55

D3 WG Pullups ca 90 sec
8xbw
6xbw
6xbw
8x56kg pulldown

E1 Rev Curls ez-bar
10x15
10x15
10x15
10x15
10x15

E2 CG BP ca 90 sec
-
5x40
5x60
5x70
5x70

closing in on 3 hrs!!

Yo Mikkel!! Fede træninger du får fyret af

LarsKV skrev:Yo Mikkel!! Fede træninger du får fyret af

Hey Lars buddy - tak for det

Det ser da ogsaa beast nok ud paa din log :drink:

FULLBODY
OPV
dynamic stretches

A Front Squat ca 120 sec
8xlol
5x50
6x60
6x60
6x65
6x65
6x65
5x70
5x70

B Chinups ca 120 sec
2 opv i maskine
8xbw
5xbw+16kg
5xbw+16kg
6xbw+16kg
5xbw+16kg

C Bench Press 150-180 sec
4xlol
5x50
5x50
6x60
8x60
8x70
6x80
4x80
6x80

D Yates 120 sec
6x50
5x80
6x80
6x80
6x80
5x80

E1 Rear Delt Machine
8x60
8x60
8x60
8x60

E2 Rev. Curls
8x16
8x16
8x16
8x16

E3 Rev. grip pushdown ca 60 sec
10x50
10x50
10x50
10x50

3 hrs

FULLBODY
OPV
dynamic stretches

A Cambered Bar Squat 180 sec
OH SQ
8xlol
8x30
8xlol (cambered herfra)
8x55
6x85
6x85
5x95
5x95
4x105

B Bench Press 180 sec
5x30
6x50
6x50
6x70
6x75
5x80
4x85
6x70
3x85

C1 Protein Hest
8x50
6x60
6x65
6x60
6x60

C2 Klokov Press 120 sec
8xlol
6x40
6x40
6x40
6x40

Comb Grip Chinups
5xbw
5xbw

D1 CG Pulldown
8x63
8x63
6x70
6x70

D2 Pec Flies Machine
8x42
8x49
8x49
10x49

D3 Cable Curls 2 chest 60 sec
10x20
7x25
6x25
6x25

E1 Triceps Pushdown
8x50
8x50
8x50

E2 Cable Curls 60 sec
8x20
8x20
8x20

2 hrs 35

FULLBODY
OPV
Dynamic & band stretches

A Deadlifts 240 sec
6x50
6x60
5x80
4x120
5x120
4x125
4x125
3x125
6x100
Regnede forkert og kom derved til at hoppe fra 80 til 120.
Det var weird men CNS fungerer tilsyneladende!

B Floor Presses ca 240 sec
8xlol
6x40
7x60
6x80
5x90
5x90
6x90
5x90
5x92.5
Godt fokus på at
-lukke skuldrene sammen
- grabbe barren ca 2 cm bredere end vanligt
- imaginært vrid i barren

C1 Pulley
8x35
8x42
6x56
5x63
6x63
6x63
6x63

C2 Rear Delt Machine
8x50
10x50
10x50
10x50

C3 Cable Curls EZ ca 60 sec
8x40
5x50
5x60
6x50

2 hrs 20 min

Har en irriteret nerve i nedre del af bagskulder - det gik lidt over da jeg blev varm men mærkes igen efter endt træning.

PULL-day DELOAD week

OPV
Dynamic & band stretches

A WG Cable Pulldown 60-90 sec
3 opv
8x49
8x49
8x49
8x49
8x49

B Deadlifts 60-90 sec
5xlol
8x50
8x50
8x50
8x50
8x60

C Pulley supin grip 60 sec
8x49
8x56
8x56
8x56
8x56
8x56

D1 Farmer Shrugs
8x66
8x66
8x66
10x66
10x66

D2 Facepulls 60 sec
8x40
8x40
8x45
8x45
8x45

E Curls var 60 sec
4 sets

1 hr 40 min

PUSH-day DELOAD week

OPV
Dynamic & band stretches

A Front Squats 60-90 sec
3 opv
8x50
8x50
8x50
10x50
10x50

B BB Bench press 60 sec
8xlol
8x40
8x50
8x50
8x50
8x50
10x50

C BB Incline Press 60 sec
8xlol
8x40
8x45
8x45
8x45
8x45

D DB Shoulder Press 60 sec
8x16.5
8x16.5
8x16.5
8x16.5

E1 Rev Grip Pushdown
8x35
10x40
10x50
10x50
10x45
10x45

E2 Pec Fly Mach
10x49
10x49
10x49
10x49

E3 Tric OH Rope Ext 60 sec
8x50
8x50
8x50
8x50

1 hr 50 min

DELOAD week?? PFF!!

OPV
Dynamic stretches

A Back Squats 90 sec
OH SQ
8xlol
8x30
8x50
8x50
8x70
8x80
8x80

B Protein Hest 90 sec
8x50
5x70
6x60
6x60
6x60
5x70

C Front Squats 90 sec
8x50
8x50
8x50

D BB Bench press 90 sec
8xlol
8x40
7x60
10x60
8x70
10x70
8x75
8x75

E1 WG Pulldown
8x56
8x56
8x56
8x56
8x56

E2 CG Pulley
10x49
8x56
8x56
8x56
8x56

E3 Leg Curls 90 sec
8x130p
8x130p
8x130p
8x130p

F Rev Curls 60 sec
10x16
10x16
10x16
10x16
10x16

2 hrs 20 min

FULLBODY

OPV
Dynamic stretches

A Back Squats 150 sec
OH SQ
8xlol
8x30
9x40
8x60
8x80
6x90
6x90
5x100
6x100
6x100

B BB Bench press 150 sec
8x40
8x40
9x60
8x70
6x80
5x82.5
5x85
4x85+6x60

C1 WG Pulldown
8x49
8x56
8x56
8x56
8x56
8x56

C2 CG Pulley 60 sec
8x49
8x56
8x56
8x56
8x56
8x56

D1 Rear Delt Mach
8x50
8x50
8x50
8x50
8x50

D2 Rev Curls 60 sec
10x16
10x16
10x16
10x16
10x16

E1 Pec Fly Mach
10x42
10x49
10x49
10x49
10x49

E2 Tric OH Rope ext 60 sec
10x45
10x50
10x50
10x50
10x50

2 hrs 30 min

FULLBODY

OPV
Dynamic stretches

A Front Squats 90 sec
OH SQ
8xlol
8x30
8x50
8x50
8x60
8x60
8x60
8x60

B BB Bench press 120 sec
6xlol
6x40
6x40
8x60
8x70
6x80
6x81
5x81
6x81

C Farmer Walks 120 sec
30 m 66 kg
30 m 106 kg
30 m 106 kg
30 m 126 kg
30 m 126 kg
30 m 126 kg

D1 DB Rows
6x23
6x26
5x37
6x37
6x37
6x37

D2 Rev Curls 60 sec
10x18.5
10x18.5
10x18.5
10x18.5
10x18.5

2 hrs 30 min

FULLBODY
OPV
Dynamic & band stretches
Hipthrust lunge: 3 set a 10 per side
Box jumps: 5 set a 3

Front Squats
5x50
3x60

A Deadlifts 180+ sec
5xlol
6x50
6x50
5x70
6x70
5x100
4x120
3x120

B Floor Presses ca 180 sec
10x40
10x40
10x50
8x60
8x70
7x80
5x90
5x90
4x90
5x90

C Protein Hest supin-grip ca 90 sec
8x50
6x60
6x60
5x70
5x70
5x70
6x60+8x50

D1 Pulldown WG
8x49
8x56
7x63
7x63
7x63
7x63

D2 Reverse Curls
10x16
10x17
9x18.5
9x18.5
9x18.5
9x18.5

D3 Facepulls ca 90 sec
8x40
8x40
8x45
8x45
8x45
8x45

appr 2 hrs 30

Rimelig flade batterier under deadlift, men det hele kørte nice, da jeg kom over til de mere vante øvelser.
Tidspunktet har helt sikkert indflydelse!

FULLBODY

OPV
Dynamic stretches

A Front Squats 150 sec
OH SQ
8xlol
8x30
8x50
8x60
7x70
7x70
7x70
7x70
7x70

B BB Bench press 150 sec
8x40
8x50
8x50
8x70
8x70
6x80
4x87.5 - w spotter, dog kun psykisk aflastning
4x87.5 - w spotter, kun lidt bi på sidste rep
6x80
6x80

C1 WG Pulldown
8x56
6x70
6x70
6x70
6x70

C2 oa revgrip Triceps pushdown 60 sec
8x20
8x25
8x30
8x30
8x30

D1 Pulley
8x49
6x63
6x70
6x63
5x77

D2 Cable Curls w Rope 60 sec
8x55
8x60
8x60
8x60
8x50

F1 Rear Delt Mach
10x50
10x50
10x50
10x50

F2 Pec Fly Mach 60 sec
10x49
10x49
10x49
10x49

2 hrs 30 min

CHEST/BACK/SHOULDERS/GUNS

OPV
Dynamic stretches

A1 BB BP
8xlol
8x40
8x60
8x60
8x70
8x70
7x70

A2 Protein Hest 90 sec
8x40
8x50
8x50
8x50
8x50
8x50

B1 WG Pulldown
8x56
8x56
8x56
8x56
8x63

B2 Seated MP 90 sec
8xlol
8x40
8x50
7x50
7x50

C1 DB Hammer Curls
6x14
10x12
10x12
11x12
11x12

C2 Facepulls 60 sec
8x30
10x40
10x40
10x40
10x40

D1 Rev grip EZ curls
10xbar
10x16
10x16
10x16
10x16
10x16

D2 Triceps Rope Pusdown 60 sec
8x30
15x40
15x40
15x40
15x40
15x40

1 hr 50 min

Ze dinner:

ZE LEGSES

OPV
Dynamic stretches

A1 FSQ
8xlol
8x40
8x40
8x50
8x50
7x50
8x50

A2 GH Raises 90 sec
10xbw
10xbw
10xbw
10xbw
10xbw

B1 Leg Press
10x50+sl
10x100
10x150
10x150
10x150
10x150

B2 Seated Leg Curls 90 sec
10x110p
10x120p
10x120p
10x120p
10x120p
10x120p

C1 Leg Ext
2 opv
10x80p
10x80p
10x80p
10x80p

C2 SL DL
8x30
10x40
10x40
10x40
10x40

C2 Stand Calf Raises 90 sec
10x45
10x45
10x45
11x45
13x45

1 hr 40 min

Sweating like an old cheese... aka nasty!

CHEST/BACK/GUNS

OPV
Dynamic stretches

A1Incl BB BP
10xlol
10x40
10x40
10x50
8x55
8x55
8x60
8x60
8x60

A2 Pulldown 90 sec
8x42
10x49
10x49
8x63
8x63
8x63
8x63
8x63
8x63

B1 Dips
12xbw
12xbw
9xbw+6.5
8xbw+6.5
8xbw+6.5
9xbw+6.5

B2 Yates Rows 90 sec
10x40
9x50
8x55
8x55
8x55
8x55

C1 Rope Hammer Curls
8x35
10x35
10x40
10x40
10x40
10x40

C2 Rear Delt Pull 90 sec
10x50
10x50
10x50
10x50
10x50
10x50

D1 Rev grip EZ curls
10xbar
10x16
10x16
10x16
10x16
10x16

D2 Triceps Rope OH ext 90 sec
12x30
12x35
12x40
12x40
12x40
12x40

2 hrs

Træning @ SPH 01. November 2014
FULLBODY pt I

OPV
Dynamic stretches
Box Jumps 4 set a 3 reps
Hipthrust 4 set a 5 reps pr side

A Deadlift 180+ sec
8xlol
5x60
6x70
6x80
5x90
5x100
5x100
3x110 snatch grip

B1 Floor Press
6x40
8x60
8x60
3x90
4x90

B2 BB BOR 120 sec
6x60
6x60
6x60
8x60

C1 Decl CG BP
10x50
10x60
10x60
10x60

C2 Rev Grip EZ Curls 90 sec
10xbar
10xbar
10xbar
10xbar

1 hr 40

Herefter direkte på restaurant Gaudi, som desværre var over en time om at komme med maden..
Godt man havde en liter kærnemælk med!

SHEMHAMFORASH

Brugere online