SHEMHAMFORASH

En periode med begrænset/deload i lowerbody pga overbelastning i ryggen mm i sidste uge.

Træning @ SPH 17. November 2015
UPPERBODY
OPV
Dynamic stretches

A Chinups 120 sec
10xbw
8xbw
8xbw
8xbw
8xbw
8xbw
8xbw

B feet-up BP w 3s pause on chest 120 sec
8xbar
8x40
6x50
6x50
6x50
6x50
6x55
6x55
6x55
6x55

C1 Row Machine
10x30
10x35
10x40
10x40
10x40
10x40
10x40

C2 Seated Mili Press Machine 90 sec
10x35
10x45
10x50
10x50
10x50
10x50
10x50

D1 Hammer Curls
8x14
6x16.5
7x16.5
7x16.5
8x16.5

D2 Rope Cable Pushdown 90 sec
12x50
12x50
12x50
12x50
12x50

E1 Rear Delt Machine
12x40
12x40
12x40
12x40

E2 RG EZ Curls
10x16
10x16
10x16
10x16

E3 RG Pushdown 90 sec
10x35
10x35
10x35
10x35

appr 2 hrs

Træning @ SPH 19. November 2015
UPPERBODY
OPV
Dynamic stretches

A Fatbar BP 120 sec
8xbar
8x40
8x50
8x60
8x70
8x80
6x80 feet up
Regular bar BP feet up
10x60
10x60
10x60
10x60

B Protein Hest 120 sec
10x50
10x50
10x55
10x55
10x55
10x55
10x55
10x55 wide grip
10x55 wide grip

C1 Hammer Curls
6x16.5
6x16.5
6x16.5
6x16.5
6x16.5
C2 Triceps Pushdown 90 sec
12x60
12x60
12x60
12x60
12x60

D Rope Facepulls 90 sec
8xbw
8xbw
8xbw
8xbw
8xbw

E1 Seated Mili Press Machine
8x50
8x50
8x50
8x50
8x50
E2 Lateral Raises Behind 90 sec
10x10
10x10
10x10
10x10
10x10

F1 Cable Flies
12x15
12x15
12x15
12x15
12x15
F2 Rear Delt Machine 90 sec
10x50
10x50
10x50
10x50
10x50

G1 Cable EZ Curls
8x35
8x35
8x35
G2 RevGrip Curls
10x11
10x11
10x11
G3 High Cable Curls 90 sec
5x20
5x20
5x20

20 min lumbar strech

2 hrs 45 min

Træning @ SPH 20. November 2015
LOWER BODY
OPV
Dynamic stretches

A SQ 120 sec T4041
8xbar
8xbar
6x40
6x40
6x50
6x50
6x50

B Lying Leg Curls 90 sec
8x30
8x30
8x30
8x30

C Leg Press 120-180 sec
8x50
8x100
8x100
8x100
8x100
8x100
8x100
8x100
8x100
8x100
8x100

appr 2 hrs

15 min hanging back strech

Træning @ SPH 23. November 2015
UPPERBODY
OPV
Dynamic stretches

A BP w 3s pause on chest 120 sec
6xbar
6x50
6x50
6x65
6x65
6x65
Fatbar 1s pause
6x70
6x70
6x70
6x80
3x85

B Pendley Protein Hest 120 sec
6x50
6x60
6x60
6x75
6x75
6x80
6x80
6x80

C1 Cable Flies
12x15
12x15
12x20
12x20
12x20
12x25
C2 RevGrip OA Pushdown
12x15
12x20
12x20
12x20
12x20
12x20
C3 DB Curls 90 sec
7x16.5
7x16.5
7x16.5
7x16.5
7x16.5
7x16.5

D1 Rear Delt Machine
10x50
10x50
10x50
10x50
D2 Cable Upright Rows
10x50
10x50
10x50
10x50
D3 Lateral Raises Behind
10x10
10x10
10x10
10x10
D4 RevGrip EZbar Curls 90 sec
10x16
10x16
10x16
10x16

2 hrs 20 min

Træning @ SPH 24. November 2015
LOWER BODY
OPV
Dynamic stretches

A SQ 120 sec T4041
OH
8xbar
8x30
6x40
6x40
6x50
6x50
6x60

B Sumo DL 120 sec
5x50
5x50
5x60
5x60
5x65
5x60

C1 Leg Press
10x50
8x100
8x100
8x100
8x130
8x130
8x130
C2 Lying Leg Curls 120 sec
10x30
10x35
10x35
10x35
10x35
10x35
10x35

appr 2 hrs

Træning @ SPH 26. November 2015
UPPERBODY
OPV
Dynamic stretches

A Fatbar BP w 1s pause on chest 180 sec
8xbar
8xbar
6x50
1x70
6x70
6x80
6x82.5
Regular bar w 1s pause on chest
6x60
6x70
6x80
6x80
6x80
6x80

B Pendley Protein Hest 180 sec
6x60
6x60
6x65
5x80
5x80
5x80
5x80
5x80

C1 Chinups
8xbw
8xbw
7xbw+10kg
7xbw+10kg
6xbw+10kg
6xbw+10kg
C2 Seat Mili FBP 120 sec
8x40
8x50
8x50
8x50
8x50
8x50

D1 Cable Flies
12x15
12x15
12x20
12x20
12x20
12x20
12x20
D2 Rear Delt Machine 90 sec
10x40
10x50
10x50
10x50
10x50
10x50
10x50

E1 CG Decl BP
8x50
8x60
8x70
8x70
8x70
E2 Hammer Curls 90 sec
10x14
8x16.5
8x16.5
8x16.5
8x16.5

F1 oa CC
12x15
12x20
12x20
12x20
8x25
F2 Cable LR 90 sec
8x15
8x15
8x15
8x15
8x15

2 hrs 45 min

Træning @ SPH 27. November 2015
LOWER BODY
OPV
Dynamic stretches

A SQ 180 sec T3031
OH
8xbar
8x30
8x35
8x40
8x40
8x50
8x50
8x60
8x60
8x60
8x60
8x60

B Hanging Sidebends 60 sec
12ps
12ps
12ps
12ps

C Sumo DL 180 sec Explosive-up / Control-down
6x50
6x60
6x67.5
6x67.5
6x67.5
6x67.5
6x67.5
6x67.5

D1 Leg Press
10x50
8x100
8x100
8x150
8x150
8x150
D2 Lying Leg Curls 120 sec
10x30
10x35
10x40
10x40
10x40
10x40

appr 2 hrs

Træning @ SPH 30. November 2015
UPPERBODY
OPV
Dynamic stretches

A Standing Military Press 120 sec
10xbar
8x30
8x40
8x40
8x40

B Chinups 120 sec
5xbw
8xbw
6xbw+10kg
5xbw+15kg
5xbw+15kg
5xbw+15kg
5xbw+15kg

C BP w 1s pause on chest 120-180 sec
8x40
8x50
8x62.5
8x62.5
6x70
3x80
3x80
3x80

D Protein Hest 120 sec
8x40
8x50
8x60
8x60
8x60
8x60
8x60

E1 CG Decl BP
12x50
12x55
12x60
12x60
12x60
12x60
E2 DB Curls 90 sec
10x12.5
10x12.5
10x12.5
10x12.5
10x12.5
10x12.5

D1 Upright Rows
8x40
8x40
8x40
D2 RevGrip EZbar Curls
10x16
10x16
10x16
D3 Triceps Pushdown
10x55
10x55
10x55
D4 Lateral Raises Behind 90 sec
10x10
10x10
10x10

2 hrs

Træning @ SPH 01. December 2015
LOWER BODY - DELOAD
OPV
Dynamic stretches

A SQ 120 sec T3011
8xbar
8x40
8x40
8x50
8x50
8x50

B Sumo DL 120 sec
5x40
5x50
5x70
5x90
5x90
6x90

C Leg Press 120 sec
10x50
10x100
10x115
10x125
10x135

D1 Back Ext
6xbw
7xbw
8xbw
8xbw

D2 Hanging Leg Raises 120 sec
4 set a 10

appr 2 hrs

Træning @ SPH 03. December 2015
UPPERBODY
OPV
Dynamic stretches

A BP w 1s pause on chest 120 sec
8xbar
6x40
6x40
6x50
6x50
8x60 feet-up
8x60 feet-up
6x70 feet-up
6x70 feet-up
6x70 feet-up

B1 Pendley Protein Hest
6x50
6x60
6x70
5x75
5x75
5x75
5x75

B2 Cambered Mili Press NG 120 sec
8xbar
8x30
8x40
8x40
8x40
8x40
8x40

C1 oa Cable Curls
8x20
8x25
8x25
8x25
8x25
C2 Triceps Pushdown
12x55
12x60
12x60
12x60
12x60
C3 Rear Delt Machine 120 sec
10x50
10x50
10x50
10x50
10x50

D1 Jesus Curls
10x20
10x20
10x20
10x20
D2 Facepulls
12x40
12x40
12x40
12x40
D3 ISO Chest Machine 120 sec
12x40
12x50
12x50
12x50

2 hrs

Træning @ SPH 04. December 2015
LOWERBODY
OPV
Dynamic stretches

A1 Lying Leg Curls
12x25
10x30
10x35
10x35
10x35
10x35

A2 Stiff Legged DL 120 sec
10xbar
10xbar
8x40
8x40
8x40
8x40

B Sumo DL 180 sec
6x60
6x60
5x80
5x80
6x80
6x80
6x80

C Leg Press 120 sec
10x50+3x50 single foot
10x100
10x150
10x150
10x150
10x150

D1 Back Ext - horisontal
8x
10x
10x
10x
10x

D2 Hanging Leg Raises 120 sec
8x
10x
10x
10x
10x

2 hrs 10 min

Træning @ SPH 07. December 2015
UPPERBODY
OPV
Dynamic stretches

A BP 120-150 sec
8xbar +blue band
8xbar +blue band
6x40 +blue band
6x50 +blue band
6x50 +blue band
6x60 +blue band
6x80
6x80
6x80
6x80
7x80

B Pendley Protein Hest 120-150 sec
6x50
6x60
6x75
6x75
6x75
5x80
5x80
5x80

C1 Chinups
8xbw
6xbw+12kg
6xbw+12kg
6xbw+12kg
6xbw+12kg
C2 Seated Fatbar Military Press 90 sec
8x40
8x50
8x50
8x50
8x50

D1 Seated Lateral Raises
10x8
10x8
10x8
10x8
D2 Facepulls 90 sec
10x45
10x45
10x45
10x45

E1 Cable Flies
12x20
12x25
12x25
12x25
12x25
E2 Rear Delt Machine
10x50
10x50
10x50
10x50
10x50
E3 DB Curls 90 sec
7x16.5
7x16.5
7x16.5
7x16.5

F1 Jesus Curls
10x20
10x20
10x20
10x20
F2 Triceps Pushdown 90 sec
12x60
12x60
12x60
12x60
12x60
12x60

2 hrs 15 min

Træning @ SPH 08. December 2015
LOWER BODY
OPV
Dynamic stretches

A1 Goodmornings
10xbar
10x30
8x40
8x40
8x40
8x40
A2 Lying Leg Curls 120 sec
10x30
10x35
10x40
10x40
10x40
10x40

B SQ 120 sec T3011
8x40
8x50
8x50
8x50
Safety bar SQ
8x50
8x50
8x50
8x50

C Sumo DL 150-180 sec explosive
5x50
5x60
5x70
5x80
5x90
5x90
5x90

D1 Back Ext
8xbw
8xbw
8xbw
8xbw+20kg
D2 Seated Calf Raises 90 sec
10x105
10x105
10x105
10x105

2 hrs 20 min

Træning @ SPH 10. December 2015
UPPERBODY
OPV
Dynamic stretches
+GM 6+6

A BP w 1s pause on chest 180+? sec
6xbar
6xbar
6x40
6x40
6x50
5x60
5x70
5x80
3x85
3x90
3x90
3x90

B Batwing Rows m Kettlebell 120 sec
10x12 per side
10x16
10x16
10x20
10x20
10x20

C Pendley Protein Hest
6x50
6x60
6x70
6x70
6x70
6x70
6x70

D1 Chinups
8xbw
8xbw
6xbw+10kg
6xbw+15kg
5xbw+15kg
5xbw+15kg
5xbw+15kg
D2 Fatbar Mili Press 120 sec
10xbar
10x40
8x50
8x55
6x60
6x60
6x60

E1 Cable Curls
10x40
10x45
10x45
10x45
10x45
E2 Triceps Pushdown 90 sec
12x60
12x65
12x65
12x65
12x65

F1 Cable Lateral Raises (begge samtidig)
10x25
10x30
10x30
10x30
10x30
F2 Rev Grip EZ Curls 90 sec
10x16
10x16
10x16
10x16
10x16

3 hrs

Træning @ SPH 11. December 2015
LOWERBODY
OPV
Dynamic stretches

A1 Lying Leg Curls
8x30
8x30
8x40
8x40
8x40
8x40
A2 Stiff Legged DL 120 sec
10xbar
10xbar
8x40
8x40
8x40
8x40

B Safety bar SQ 120 sec T2011
8xbar
8x50
8x60
8x60
8x60
8x60

C Sumo DL 120 sec
6x50
6x50
6x60
6x60
6x70
6x70
6x80
6x80
6x80
6x80
6x80

D Leg Press 120 sec
10x50
10x100
10x150
10x170
10x170
10x170

E1 Back Ext - horisontal
8x
8x+15kg
8x+15kg
8x+15kg
8x+15kg
E2 Leg Ext w 1s hold 120 sec
10x80
10x100
10x100
10x100
10x100

2 hrs 10 min

Træning @ SPH 14. December 2015
UPPERBODY
OPV
Dynamic stretches

A BP 180sec
6xbar +blue band
6x40 +blue band
6x40 +blue band
6x50 +blue band
6x50 +blue band
4x70
1x80
5x85
5x85
5x85
5x85
5x85

B Pendley Protein Hest 180 sec
8x60
6x70
5x80
5x80
5x80
5x80
5x80

C1 Seated Fatbar Military Press
8xbar
8x40
8x50
8x55
6x60
6x60
C2 Chinups 90 sec
6xbw
8xbw
8xbw
8xbw
8xbw
8xbw

D1 Cable Flies
12x20
12x25
12x25
12x25
12x25
D2 Rear Delt Machine90 sec
8x60
8x60
8x60
8x60
8x60

E1 Cable Lateral Raises
10x25
10x25
10x25
10x25
10x30
E2 DB/Hammer Curls
10x14
10x14
10x14
10x14
10x14
E2 Rev Triceps Pushdown 90 sec
12x45
12x45
12x45
Regular Triceps Pushdown
12x65
12x65
12x65

F oa Cable Curls 90 sec
2x30
2x35
2x40

3 hrs

Træning @ SPH 15. December 2015
LOWER BODY
OPV
Dynamic stretches

A1 Goodmornings
8xbar
8x40
8x50
8x50
8x50
A2 Lying Leg Curls 120 sec
10x35
10x40
8x50
8x50
8x50

B Sumo DL 150-180 sec explosive
5x50
5x60
5x75
5x80
5x95
5x95
5x105
5x105
5x105
5x105

C Legpress 150-180 sec
10x100
10x150
10x150
10x150
10x150
10x150

D1 Calf Press
12x100
12x100
12x100
12x100
12x100
D2 Leg Ext 120 sec
12x80
12x100
12x100
12x100
12x100
12x100+2 one-leg singles

2 hrs 50 min

Træning @ SPH 17. December 2015
UPPERBODY
OPV
Dynamic stretches

A BP 60-90 sec
6xbar w 2s pause on chest
6x40 w 2s pause on chest
6x50 w 2s pause on chest
6x60 w 2s pause on chest
6x70 w 2s pause on chest
3x82 180 sec
1x87.5
3x92.5
3x95
3x95

B Pendley Protein Hest 120 sec
8x60
8x60
7x70
6x80
6x80
6x80
6x80
6x80

C1 Seat Fatbar Mili Press
8x40
8x50
6x60
6x60
7x60
6x60
C2 NG Pulldown 120 sec
10x49
10x56
10x63
10x63
10x63
10x63

D1 Cable Curls
10x35
10x45
10x45
10x45
10x45
D2 Triceps Pushdown 90 sec
12x60
12x65
12x65
12x65
12x65

E1 Facepulls
12x40
12x40
12x40
12x40
E2 Rev Grip EZ Curls 90 sec
10x16
10x16
10x16
10x16

2 hrs 30 min

Træning @ SPH 18. December 2015
LOWERBODY
OPV
Dynamic stretches

A1 Stiff Legged DL
10xbar
10x30
10x35
10x35
10x35
10x35
A2 Lying Leg Curls 90 sec
10x25
10x30
10x35
10x35
10x35
10x35

B Sumo DL 120 sec
6x50
6x50
6x70
6x70
6x85
6x85
5x100
5x100

C1 DL
5x100
5x110
5x110
5x110
5x110
5x110
C2 Ringpresses 180 sec
12xbw
12xbw
12xbw
12xbw
12xbw

D1 Split Squat FFE
12xbw per side
12xbw per side
12xbw per side
12xbw per side
12xbw per side
D2 Back Ext 45gr
10x
12x
12x
12x
12x
D3 Hanging Leg Raises 120 sec
12x
12x
12x
12x
12x

2 hrs 30 min

Træning @ SPH 21. December 2015
UPPERBODY
OPV
Dynamic stretches

A BP 60-90sec
8xbar +blue band
8x40 +blue band
8x40 +blue band
10x60
10x60
10x60
10x60
10x60
10x60
10x60
10x60
10x60
10x60

B Pendley Protein Hest 60-90 sec
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50

C1 Seated Fatbar Military Press
8xbar
8x40
8x50
8x50
8x50
8x50
8x50
C2 Pulldown 90 sec
10x56
10x56
10x56
10x56
10x56
10x56

D1 Jesus Curls
12x15
12x20
12x20
12x20
12x20
12x20
D2 Triceps Pushdown 90 sec
12x65
12x65
12x65
12x65
12x65
12x65

E1 Cable Lateral Raises Both
12x35
12x35
12x35
12x35
12x35
E2 Rear Delt DB Raises
12x5
12x5
12x5
12x5
12x5
E2 Rev Grip Curls 90 sec
10x16
10x16
10x16
10x16
10x16

2 hrs 40 min

Træning @ SPH 22. December 2015
LOWER BODY
OPV
Dynamic stretches

A1 Goodmornings
8xbar
8x30
8x40
8x50
8x50
8x50
8x50
A2 Lying Leg Curls 120 sec
10x30
10x40
8x50
8x50
8x50
8x50

B Sumo DL 150-180 sec
5x50
5x50
5x75
5x80
3x100
5x107.5
5x107.5
3x107.5
5x100

C Legpress 120 sec
10x100
10x150
10x150
10x150
6x200
6x200

D1 Seat Calf Raises
12x70
12x90
12x90+5 one-leg
12x90+5 one-leg
D2 Leg Ext 120 sec
12x80
12x80
12x80
12x80

2 hrs 10 min

Træning @ Løkken Fitness 24. December 2015
UPPERBODY
OPV
Dynamic stretches

A BP 90 sec
8x40
8x40
8x50
10x62.5
10x62.5
10x62.5
10x60
10x60
10x60
10x60
10x60

B B.O.R. 90 sec
10x40
10x50
10x50
10x50
10x50
10x50
8x60

C1 Mili Press
8x40
8x40
6x50
6x50
6x50
C2 Chinups 90 sec
6xbw
6xbw
6xbw
6xbw
6xbw

D1 Upright Rows
8x40
8x40
8x40
8x40
8x40
D2 DB Curls
10x12
8x14
8x16
8x16
8x14
D3 Triceps oa Pushdown 90 sec
12x15
12x15
12x15
12x15
12x15

E1 Rear Delt DB Raises
12x5
12x5
12x5
12x5
E2 Rev Grip EZ Curls 90 sec
10x16
10x16
10x16
10x16

2 hrs

Træning @ SPH 25. December 2015
UPPERBODY II
OPV
Dynamic stretches

A BP 60-90 sec
6xbar +blue band
6x40 +blue band
6x50 +blue band
6x70
3x80
3x90
2x92.5
2x95

B1 Chinups
6xbw
8xbw
5xbw+15kg
3xbw+20kg
2xbw+30kg
1xbw+40kg+1N
3xbw+20kg + 4xbw
B2 Mili FB Press
8x50
8x50
8x50
8x50
8x50
B3 WG Protein Hest 120 sec
8x50
8x60
6x70
7x70
6x70
6x70

C1 BB Curls
8x30
8x30
8x30
6x35
6x35
C2 Triceps Dips 90 sec
12xbw
10xbw+10kg
10xbw+10kg
10xbw+10kg
10xbw+10kg

2 hrs 10 min

Træning @ SPH 26. December 2015
LOWERBODY
OPV
Dynamic stretches

A1 GM
8xbar
8xbar
8x40
8x40
8x50
8x50
A2 Lying Leg Curls 90 sec
8x15 single leg
8x15 single leg
8x40 both
8x40
8x50
8x50

B Sumo DL 120 sec
5x60 w fatbar
5x70 w fatbar
2x80 w regular bar
6x80
5x90

C DL 180-300 sec
5x100
5x110
5x110
5x110
5x120
5x120
5x120

D1 Standing Calf Raises
10x60
10x80
10x80
10x80
10x80
D2 Calf Presses
10x100
12x100
12x100
12x100
12x100
D3 Leg Ext 120 sec
10x100
10x100
10x100
10x100
10x100

E FSQ Unrack+30 sec hold 60 sec
60kg
80kg
80kg
80kg

F1 Shoulder Press Machine
10x50
10x55
10x55
10x55
F2 DB Curls 120 sec
8x16.5
8x16.5
8x16.5
8x16.5

2 hrs 45 min

Træning @ SPH 28. December 2015
UPPERBODY
OPV
Dynamic stretches

A1 BP
8xbar +blue band
8xbar +blue band
8x40 +blue band
8x40 +blue band
6x50
3x80
8x80
8x80
8x80
8x80
8x80
A2 Chinups 180-300 sec
8xbw
8xbw
6xbw+10kg
5xbw+20kg
5xbw+20kg
5xbw+20kg
5xbw+20kg

B1 Pendley Protein Hest
8x60
8x60
6x70
5x80
5x80
5x80
5x80
5x80
B2 Seated Fatbar Military Press 120-180 sec
8x40
8x50
8x55
8x55
8x55
8x55
8x55

C1 Cable Flyes
12x20
12x25
12x25
12x25
12x25
C2 Rear Delt Mach 90 sec
12x50
12x50
12x50
12x50
12x50

D1 DB Curls
2 opv set
4x22.5+4x16.5
4x22.5+4x16.5
4x22.5+4x16.5
4x22.5+4x16.5
4x22.5+4x16.5
D2 Triceps PD
2 opv set
12x65
12x65
12x65
12x65
12x65
D3 Cable Lateral Raises 60 sec
2 opv set
10x12.5
10x12.5
10x12.5
10x12.5
10x12.5

2 hrs 35 min

Træning @ SPH 29. December 2015
LOWER BODY
OPV
Dynamic stretches

A1 Pullthrough
8x30
8x30
8x30
8x30
A2 Wide Leg Press
10x50
8x100
8x100
8x100
A3 Lying Leg Curls 120 sec
10x30
10x30
10x30
10x30

B Sumo DL 180+ sec
6x50
5x70
5x70
3x90
5x90
5x90
5x95
5x105
3x110
3x110
3x110

C1 Seat Calf Raises
15x80
15x100
15x100
15x100
15x100
C2 Calf Presses 120 sec
12x100
12x120
12x120
12x120
12x120

2 hrs 10 min

Træning @ SPH 31. December 2015
UPPERBODY
OPV
Dynamic stretches

A Pendley Protein Hest 90 sec
8x50
8x60
6x70
6x70
6x70
6x70
6x70

B Floor Press 90 sec
8xbar
8x40
8x50
8x60
6x80
6x80
6x80
6x90
6x90
6x90

C1 Fatbar Mili Press
8x40
8x50
6x60
6x60
6x60
6x60
C2 Chinups 90 sec
8xbw
8xbw
8xbw
8xbw
8xbw
8xbw

D1 Cable Curls
10x35
10x45
10x45
10x45
10x45
D2 CG Decl BP 90 sec
12x50
12x60
12x60
12x60
12x60

E1 DB Curls
8x16.5
8x16.5
8x16.5
8x16.5
E2 Triceps Pushdown
10x70
10x70
10x70
10x70
E3 Cable Lateral Raises 60 sec
10x12.5
10x12.5
10x12.5
10x12.5

F1 oa Cable Curls
6x25
6x25
6x30
6x30
F2 oa OH cable Ext
10x20
10x20
10x20
10x20
F3 Rear Delt Machine 60 sec
12x50
12x50
12x50
12x50

2 hrs

Træning @ SPH 02. Januar 2016
LOWERBODY
OPV
Dynamic stretches

A1 GM
10xbar
10x40
8x50
8x50
8x50
8x50
A2 Lying Leg Curls 90 sec
10x30
10x35
10x40
10x40
10x40
10x40

B Sumo DL 120 sec
5x50
5x70
5x90
5x100
5x100
5x100
5x100
5x100

C Hipthrust 90 sec
8xbar
8x40
8x40
8x40

D1 Seated Calf Raises
15x80
15x110
15x110
15x110
D2 Calf Presses
15x100
15x100
15x100
15x100
D3 Leg Ext
10x100
12x100
12x100
12x100
D4 Seat Leg Curls 120 sec
10x110
10x130
10x130
10x130

2 hrs 15 min

Træning @ SPH 04. Januar 2016
UPPERBODY
OPV
Dynamic stretches

A Pendley Protein Hest 120 sec
8x60
8x60
6x70
6x70
6x75
6x75
6x75
6x75

B BP 120 sec
10xbar +blue band
10x40 +blue band
10x40 +blue band
6x50
4x70
4x80
3x90
3x90
3x90
3x90
3x90
3x90

C Chinups 120 sec
8xbw
6xbw+10kg
5xbw+15kg
5xbw+15kg
5xbw+15kg
5xbw+15kg

D Dips 120 sec
10xbw
10xbw+10kg
10xbw+10kg
8xbw+15kg
8xbw+15kg
6xbw+25kg

E1 Cable EZgrip Curls
10x30
10x35
10x45
10x45
10x45
E2 Cable Flyes
10x20
10x20
10x20
10x20
10x20
E3 Rear Delt Mach 90 sec
12x50
12x50
12x50
12x50
12x50

F1 Jesus Curls
2 opv set
12x20
12x20
12x20
12x20
12x20
F2 Triceps PD 90 sec
2 opv set
12x65
12x65
12x65
12x65
12x65

G BP tech 120 sec T1311
8x50
8x50
8x50

2 hrs 45 min

Træning @ SPH 05. Januar 2016
LOWER BODY
OPV
Foam Rolling + Dynamic stretches

A1 GM
8x40
8x40
8x50
8x50
8x50
8x50
A2 Lying Leg Curls 120 sec
10x40
10x45
8x50
8x50
8x50
8x50

B Sumo DL 180+ sec
6x60
6x60
6x80
5x100
5x100
5x100
5x100
5x100

C Hang Leg Raises 45 sec
10x
10x
10x

D Split SQ FFE 120 sec
6xbw
6xbw+33kg
6xbw+33kg
6xbw+33kg

E1 Seat Calf Raises
15x80
12x110
12x110
12x110
E2 Calf Presses 120 sec
12x110
12x110
12x110
12x110

2 hrs 10 min

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