SHEMHAMFORASH

BEN
OPV
Foam rolling & Dynamic stretching

A BSQ 180-240 sec
8xlol OHSQ
1040
10x60
8x80
7x85
6x85
7x85

B1 Lying Leg Curls 60 sec
5x35+5x40
8x45
8x50
7x40

B2 Standing Calf Raises 60 sec
10x45
10x65
10x65
10x65

Flade batterier = HJEM. Sofa. Kærnemælk, kød & vitaminer.

appr 1 hr 20 min

BICEPS/TRICEPS
OPV
Dynamic stretching

A Rev Grip BP 90 sec
10xlol
10x40
6x60
8x60
8x60
8x60
8x60
8x60

B BB Curls 90 sec
8xlol
3x40
3x40
2.5x40
7x30
6x30

C DB Triceps Ext from chest 90 sec
10x10
10x10
10x13.5
10x13.5

D Hammercurls v kettlebell & rope 90 sec
6x24
3x24+3x20
6x24
6x20

appr 1 hr 35 min

BRYST/RYG
OPV
dynamic & band stretches

A1 DB BP 90 sec
3 opv sæt
7x28.5
7x31
7x31
7x31
6x31

A2 Pullups 90 sec
3 opv sæt
7x70 pulldown
6M+10kg
6M+10kg
6M+10kg
5M+10kg

B1 Incl DB Press 90 sec
7x28.5
6x28.5
8x26
8x26
8x26

B2 Protein-hesten 90 sec
8x50
8x60
6x62.5
8x62.5
8x50

C1 DB Flies 60 sec
12x12
10x12
10x12
10x12
10x12

C2 Facepulls 60 sec
8x40
10x50
10x50
10x50
10x50

appr 2 hrs

Late night workout @ FW - 29. Juni 2014
OPV
dynamic stretches

BEN

A BSQ 180 sec
8xlol
8x40
8x60
8x60
6x80
5x90
6x90
6x90
6x90

B1 Leg Press 120 sec
8x200
8x240
6x280
6x280

B2 Leg Curls (seated) 120 sec
8x40
8x45
8x50
8x50

C1 Seated Calf Raises
10x95
10x135
10x135
10x135

C2 Hanging Leg Raises
10x
10x
10x
10x

2 hrs+

SKULDRE/ARME
OPV
dynamic & band stretches

A Seated Military Press
10xlol
8x40
8x40
B DB Clean & Press 120 sec
4x18.5 each side
5x21
3x23.5
4x23.5
A fortsat 120 sec Full range - tut appr 3 sec
6x50
6x50
6x50
6x50

C1 Farmer Walks 90 sec
30m a 2x50kg
30m a 2x55kg
30m a 2x55kg
-
C2 DB Lateral Raises 90 sec
8x10
8x12
8x12
9x12

D1 Hammer Curls v rope&kettle 90 sec
8x16
8x20
8x20
8x20
8x20
D2 CG BP 90 sec
8x50
8x60
7x70
6x70
8x70

Giant set back2back, rest efter 3. øvelse
E1 High Cable Curls
8x20
8x25
8x25
8x25
8x25
E2 Triceps Rope Ext
8x55
8x55
8x55
8x55
8x55
E3 Rear Deltoid Machine 120 sec
-
8x60
8x60
8x60
8x60

appr 2 hrs
EPIC WO. Tror der blev sat gang i test prod med gårsdagens LEG WO

Træning @ SPH 02. Juli 2014
BRYST/RYG
OPV
dynamic & band stretches

A1 DB BP 60 sec
3 opv sæt
7x31
7x31
7x31
7x31

A2 Chinups 60 sec
3 opv sæt
6M+10kg
5M+10kg
6M+10kg
4M+10kg+2M

B1 Incl DB Press 60 sec
7x26
7x26
7x28.5
7x28.5

B2 Pulley WG 60 sec
7x63
7x63
8x63
8x63

C1 DB Flies 60 sec
10x12
10x12
10x14
10x14

C2 Facepulls 60 sec
10x45
10x45
10x50
10x50

D1 Pec Mach Flies 60 sec
10x40
10x40
10x47
8x54

D2 DB Rows 60 sec
6x31
6x31
6x31
6x31

1 hr 40 min

Workout @ Løkken Fitness - 4. Juli 2014
OPV
dynamic stretches

BEN

A BSQ 180 sec
10xlol OHSQ
10x40
10x40
8x60
6x80
5x90
7x80
6x85

B Deadlift 120 sec til en afveksling
5x50 -Rackpulls
5x60
4x100
4x115

C Leg Curls (seated) 120 sec
8x45
10x50
8x52,5
8x52,5

D Scapular Tractions
10xbw
10xbw
10xbw

1 hr 15 min

Træning @ SPH 07. Juli 2014
SKULDRE/ARME
OPV
dynamic & band stretches

A Seated Military Press
10xlol
8x40
8x40
B DB Clean & Press 120 sec
4x21 ps
2x26+2x23.5
3x26
A fortsat 120 sec Full range
6x50
6x50
6x52.5
6x52.5

C1 Farmer Walks 0 sec
30m a 2x50kg
30m a 2x55kg
30m a 2x55kg
30m a 2x55kg

C2 DB Lateral Raises 120-180 sec
10x10
10x10
10x10
10x10

D1 Hammer Curls v rope&kettle 0 sec
8x20
8x20
8x20
8x20

D2 CG BP 90 sec
8x60
8x60
8x70
8x70

appr 2 hrs

BEN
OPV
dynamic stretches

A BSQ 180+ sec
10xlol
10x50
CHAINS \/
8x50/80
6x70/100
5x70/100
5x70/100
4x70/100

B Leg Curls 90 sec
8x35
6x55
6x55
6x55
6x55

1 hr 45 min

RYG/BRYST
OPV
dynamic & band stretches

A Straight arm pulldowns 45 sec
8x35
8x40
8x40
8x40
10x40

B Chest supported oa Pulley 90 sec
6x21
6x28
6x35
6x35
6x35
7x35
6x42

C Pulldowns Wide Neutral 90 sec
8x42
8x49
8x63
6x70
7x63
8x63
7x70

D DB BP 90 sec
6x26
6x26
7x31
6x35
6x35
7x35

E Deadlifts -> shrug -> 3 sec.hold w farmer bars 120 sec
2x126
2x146
3x146

F Pec Fly 90 sec - 3sec ecc.
11x35
10x42
9x47
7x56+3x47
6x56+4x47
5x56+5x47

2 hrs 15 min

BEN
OPV
dynamic stretches

A Front Squats 180+ sec
10xlol
10x40
8x50
8x50
8x60
8x60
8x65
8x65
8x50

B Leg Press 90 sec
8x100
7x150
6x170
7x170
7x170
7x170

C1 Leg Curlz 0 sec
10x45
8x50
7x55
7x55
7x55
7x55

C2 Calf Raises 90 sec
10x55
10x75
10x80
10x80
10x80
10x80

NedV
6.8 km cykling - steady

2 hrs 30 min

SKULDRE/ARME
OPV
dynamic & band stretches

A Seated Military Press warmup
10xlol x2
8x40
8x45
B DB Clean & Press 120 sec
4x21 ps
3x23.5
3x26
2x26
A Seated Military Press work sets 120 sec Full range
8x50
6x55
7x50
7x55

C1 Farmer Walks 0 sec
30m a 2x50kg
30m a 2x50kg
30m a 2x50kg
30m a 2x50kg

C2 DB Lateral Raises 120 sec
10x10
10x10
10x10
10x10

D1 Hammer Curls v rope&kettle 0 sec
7x20
9x20
10x20
10x20
10x20

D2 CG BP 90 sec
10x50
10x55
10x55
10x55
10x55

Giant set back2back, rest efter 3. øvelse
E1 High Cable Curls 0 sec
8x25
8x25
8x25
7x25 RP 3x25
E2 Tric. Rope Ext 0 sec
10x45
7x50
10x45
-
E3 Rear Deltoid Machine 120 sec
8x60
8x60
8x60
-

appr 2 hrs 20 min

RYG/BRYST
OPV
dynamic & band stretches

A1 Chest supported oa Pulley 30 sec
8x28
8x28
8x35
8x35
8x35
8x35

A2 DB BP neutral grip 90 sec
8x23.5
8x23.5
8x26
9x28.5
9x28.5
10x28.5

B1 Pulldowns Wide Neutral 30 sec
9x56
8x63
7x70
7x77
7x84

B2 Incl DB BP 90 sec
8x23.5
8x23.5
9x26
10x26
6x28.5

C1 Straight arm pulldowns 0 sec
10x30
10x35
10x40
10x40
10x40

C2 Pec Fly 60 sec
10x42
10x49
10x49
10x49
12x49

1 hr 40 min
Today was raw and animalistic!!

Late night workout @ FW - 15. Juli 2014
BEN
OPV
dynamic stretches

A Front Squats 120 sec
10xlol
8x40
8x50
8x50
8x60
8x60
8x60
8x65
8x65

B Leg Press 180 sec
8x160
8x240
8x280
8x280
8x280
7x280
6x280

C Seated Calf Raisez 90 sec
12x95
10x135
10x135
10x135
10x135
10x135
12x135

2 hrs SHARP
Intens wo takket være:

SKULDRE/ARME
OPV
dynamic & band stretches

a SMP warmup
10xlol
8x40 x2
B DB Clean & Press 120 sec
2x23.5
1x26
1x28.5
1x28.5
A SMP 120 sec
8x50
5x55
7x50
6x55

C1 Chest supp. Curls 0 sec
12x12
12x12
10x14
10x16
10x16
10x16
10x16

C2 Cable Pushdown 90 sec
12x35
12x45
10x50
10x55
10x60
10x60
10x60
9x65

D Rev Curls v EZ-bar 60 sec
8x20
8x20
8x20
7x20

1 hr 40 min

RYG/BRYST
OPV
dynamic & band stretches

A Deadlift 180+ sec
6x60
8x60
6x80
6x80
5x100
5x100

B1 DB BP neutral grip 30 sec
10x22
10x23.5
9x26
9x28.5
9x28.5
9x28.5

B2 Protein Hingst supinated grip 90 sec
10x50
10x50
8x60
8x60
8x60
8x60

C1 Incl BB BP 30 sec
10x40
10x50
10x55
9x60
10x55

C2 CG Pulldowns 90 sec
10x49
10x56
10x63
5x70+5x63
10x63

1 hr 40 min

BEN
OPV
dynamic stretches

A Front Squats 150 sec
10xlol
8x40
8x50
8x55
8x50
8x60
8x50
8x60
8x50

B1 Leg Press 30 sec
8x100
8x150
8x150
8x150
8x150
7x170

B2 Seated Leg Curls 90 sec
10x80 p
8x100
8x120
8x130
8x140
8x150

C1 Leg Extensions 30 sec
10x80 p
10x60
10x80
10x80

C2 DB SL DL 90 sec
8x21
8x21
8x18.5
8x18.5

2 hrs

PURE GUN-DAY courtesy of MMC
OPV
dynamic stretches

A1 Seated Hammer Curls 0 sec
10x14
8x14
8x14
10x14
10x14
10x14
10x14
10x14

A2 Spider Curls 45-60 sec
17x8
16x8
20x7
20x7
20x7
20x7
20x7
20x7

B1 CG BB Press 0 sec
10x40
10x40
10x40
10x40
10x40
10x40
10x40
10x40
10x40
10x40

B2 Rope Pushdown 60-80 sec
20x30
20x25
20x25
20x25
20x20
20x20
20x20
20x25
20x25
22x25

C Calf Stretches i LP 60 sec
12xsleigh
12x30+s
12x50+s
12x100+s
10x150+s
10x150+s

1 hr 40 min

MIXED fullbody-ish
OPV
dynamic stretches

A Front Squats 120 sec
8xlol
8x40
8x40
8x40

B1 Kettlebell Squat & Pull
10x20
8x24
8x24
8x28
8x24

B2 BTN BB Press 120 sec
10xlol
8x30
8x30
8x35
8x32.5

C1 DB oa Curls
8x8
8x9
10x10
10x12
11x12

C2 DB Tric ext BTN 90 sec
8x21
8x21
8x21
8x23.5
8x23.5

1 hr 20 min

MONSTER-BACK-WORK
OPV
1000m roning 4 min level 5-7

A Farmer Walk Deadlifts 150 sec
4x66
3x126
3x126
4x126

B Meadow Rows 90 sec
6x30
6x40
6x40

C1 Pulldown WG
8x49
8x56
3xbw+5x63
8x63
8x63
8x63

C2 OA Pulley 120 sec
8x21
8x25
6x28
6x28
7x28
8x28

1 hr 35 min

MONSTER-CHEST-WORK
OPV
dynamic stretch

A Dips 60-90 sec
10xbw
10xbw
10xbw
10xbw

B Decl BB BP 90-120 sec
8x40
10x50
8x60
8x65
8x65
8x65

C BB BP 90-120 sec
10x50
8x60
8x60
8x60

d Incl DB Press 90-120 sec
8x21
5x23.5

D Incl BB Press 90-120 sec
10x40
5x50
8x50
8x55
7x55

E Low Flies 60-90 sec
10x15 ps
10x15
10x15
10x15
10x15

static & band stretches
appr 2 hrs

Er din wo-tid inkl bad osv?

dwellengers skrev:Er din wo-tid inkl bad osv?

Nope - har du sidder og regnet paa det?

Men den er inkl opv og post-stretch (naar jeg husker det)
plus pauserne mellem de forskellige set er noget laengere end rest-intervals O:)

LEGS
OPV
dynamic stretch

A FSQ 90 sec
10xlol
10x40
8x50
8x50
8x50
8x50
8x50

B1 Leg Press 120 sec
8x100
8x150
8x150
6x180
8x150

B2 Seated Leg Curls 120 sec
8x100
10x110
10x120
10x130
10x130

C1 Leg Ext.
10x100
10x100
12x80
12x80
(afbrudt pga øvning med bandet men genoptaget ca 2,5 time senere)
12x60
12x80
10x100
10x120

C2 Stifflegged Deadlift
10xlol
10x40
10x40
10x40
(afbrudt pga øvning med bandet men genoptaget ca 2,5 time senere)
10x40
10x40
10x50
10x50

C3 Standing Calf Raises 120 sec
12x55
10x75
10x75
10x75

?no idea?

SKULDRE
OPV
dynamic & band stretches

A Seated Military Press warmup
10xlol x2
8x40
B DB Clean & Press 90 sec
3x21 ps
3x23.5
A Seated Military Press work sets 120 sec
8x50
7x50
4x60 (partial range)
7x52.5

C1 Farmer Walks 30 sec
30m a 106kg
30m a 126kg
DL w farmer walk
6x146
6x166
6x176

C2 DB Lateral Raises 120 sec
10x9
10x10
10x10
10x10
10x10

appr 1 hr 30 min

Late night workout @ Fitness Løkken - 08. Juli 2014
GUN SESSION
OPV
dynamic & band stretches
+ 10 min crosstrainer

A Spider Curls w Cable 60 sec
10x12,5
10x15
10x15
8x20

B BB Curls 90 sec
10x20
10x25
8x30
8x32,5
7x35
5x37,5
6x37,5
4x40

C1 CG BP
10x55 (opv)
8x65
5x75
8x65
8x65
7x60
10x55

C2 Incl French Press Cable
14x20
15x20
15x20
15x20
15x20
10x20

C3 DB Hammer Curls 150 sec
7x14 ps
5x16
5x16
5x16
6x14
6x14

appr 2 hrs
AWESOME GUNSHOW

BRYST/RYG
OPV
dynamic & band stretches

A BB BP 90-120 sec
12xlol
10x40
10x50
10x55
8x60
10x60
8x65
10x65

B Protein Hest 90-120 sec
12x40
12x40
10x50
10x50
7x60
8x60
7x60
10x50

C1 Incl BB BP
10x40
10x50
9x55
8x60
8x60
8x55

C2 WG Pulldown 90-120 sec
10x56
8x63
9x63
5xbw+5x63
8x63
8x63

BRYST/RYG
OPV
dynamic stretches

A FSQ ca 120 sec
12xlol
10x40
8x50
7x60
7x60
7x60
8x50
8x50

B1 Leg Press
8x100
8x130
8x150
8x160
8x160

B2 Leg Curls ca 120 sec
8x100 p
8x120
10x130
10x130
8x140

C1 Leg Ext
10x35kg
10x40
8x45
8x50

C2 Stifflegged DL
10x40
10x60
10x60
8x60

C3 Seated Calf Raises 150 sec
12x95
10x115
10x115
12x115

D1 one-leg lying cable curls
10x7.5
10x10
10x10
10x10
10x10

D2 Standing Calf Raises 150 sec
10xlol
10x55
10x75
10x95
10x95

SKULDRE +DL
OPV
dynamic & band stretches

A Seated Military Press warmup
10xlol
8x40 x2
B DB Clean & Press 90 sec
1x23.5 ps
1x23.5 ps
1x23.5 ps
A Seated Military Press work sets 90 sec
8x50
7x50
6x55
8x50
5x60
4x62.5

C1 Farmer Walks
30m a 106kg
30m a 106kg
30m a 126kg
DL w farmer walk
5x146

C2 DB Lateral Raises 150 sec
10x10
10x10
10x10
10x10

D1 Deadlift
5x60 (8 cm deficit)
6x60 explo
3x100
3x110
3x110
3x110

D2 Facepulls 180 sec
10x35
10x40
10x45
10x50
10x50

appr 2 hrs 20 min

BICEPS/TRICEPS
OPV
dynamic & band stretches

A1 Spider Curls w Cable 30 sec
10x15
10x20
8x25

A2 Rope Pushdown 30 sec
8x25
10x30
10x30

B BB Curls 120 sec
10x20
8x25
8x30
7x32,5
6x35
5x35
8x30

C1 CG BP
10x40
10x50
10x60
10x60
7x70
8x65
11x50

C2 Incl French Press Cable
15x25
15x30
15x25
16x25
16x25
15x25
15x30

C3 One-arm Cable Curls 150 sec
-
6x15
6x20
6x20
8x20
7x25
-

D finisher Cable Curls RLRLRL
24x30 pr arm
20x35 pr arm
27x30 pr arm

appr 2 hrs

SHEMHAMFORASH

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