Træningskrønike

Opvarmning
A1: WG pullups
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10

A2: DB RDL -T:2010
10kgx8
22kgx8
22kgx8
22kgx8
BB RDL -T:2010
20kgx5
60kgx5
80kgx5
80kgx5
80kgx5
80kgx5

B1: Pullups -fokus på udførsel
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5

B2: Dips - 7-8s ecc
BWx2
BWx2
BWx2
BWx2
BWx2

C1: Incline DB curl -T:2010
12kgx8
14kgx7
14kgx7
14kgx6

C2: Hanging leg raises
x8
x8
x8
x8

DB hammer curl -strict
12kgx8
12kgx8
12kgx8
12kgx8

Opvarmning

ATG squat
60kgx5
70kgx5
92kgx15
102kgx10
102kgx10

A1: OA seated cable row - T:21X3
15kgx8
20kgx8
25kgx8
30kgx8
30kgx8
30kgx8
30kgx8

A2: Lying leg curls -T:20X0
20kgx8
30kgx8
35kgx8
40kgx7
40kgx6
35kgx8
35kgx8

B1: Cuban press
6 sæt

B2: DB squat - heels raised & pause i bunden
BWx8
22kgx8
22kgx8
22kgx5

Chest supp. DB row -T:21X3
12kgx8
12kgx8
12kgx8
12kgx8
12kgx8

WG OA seated cable row -T:21X1
15kgx8
20kgx8
20kgx6
20kgx6

OA pulldowns
20kgx8
25kgx6
30kgx6
35kgx6

Opvarmning

A1: Ecc only pullups - 8s
BWx2
BWx3
BWx3
BWx3
BWx3
BWx3
Forkert bane sidst, fokus derfor på teknik i dag

A2: Dips -T2010
BWx5
BWx8
BWx8
BWx8
BWx8
BWx8

Dødløft
60kgx8
100kgx10
100kgx8

B1: Pullups -T:2020
BWx3
BWx4
BWx4
BWx4
BWx4
BWx4
BWx4
BWx4

B2: Lying leg curls -T:20X0
20kgx8
40kgx8
40kgx7

Circuit: 8 runder uden pause
12kg DB curl
8 sæt af 8
Pushup -T:3010
8 sæt af 5
Lying leg curls 20kg
8 sæt af 8
Bent over 12kg DB row
8 sæt af 8
Calf raises
8 sæt af 8
Hanging knee raises
8 sæt af 8

EZ-bar curl -T:20X0
42kgx4
42kgx4
42kgx4
42kgx4

Opvarmning

ATG squat
60kgx5
60kgx5
92kgx17 (10s pause)+4
92kgx4 -T:11X0

Er uden tunge DBs så der må improviseres
Bench supp. OA t-bar row
10kgx8
15kgx8
21kgx8
26kgx8
32kgx8
37kgx5
43kgx5
43kgx5

A1: OA seated cable row - T:11X2
25kgx8
30kgx8
30kgx8
30kgx8
35kgx6

A2: BSS FFE -T:30X0
BWx8
8kgx8 (altid kg pr hånd)
8kgx8
8kgx6

B1: DB RDL -T:2010
8kgx8
12kgx8
17kgx8
32kgx6 - PR, overraskende nemt

B2: OH DB extension -T:5050
6kgx5
8kgx5
10kgx5
10kgx4

Chest supp. DB row -T:11X2
17kgx8
17kgx8
17kgx8
17kgx8
17kgx7

CG pulldowns
50kgx8
50kgx8

Opvarmning

A1: WG pullups -T:71X3
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2

A2: Dips -T:42X0
BWx2
BWx3
BWx3
BWx3
BWx3

B1: Pullups - strict as hell
BWx7
BWx7
BWx5
BWx5
BWx5

B2: Push-ups -T:30X0
BWx7
BWx7
BWx7
BWx7
BWx7

C1: Lying leg curls -T:30X0
20kgx8
30kgx8
35kgx8
35kgx6
30kgx8
30kgx6
30kgx5

C2: DB curl
17kgx5
22kgx5
22kgx5
22kgx5

Circuit: 5 runder uden pause
Seated DB curl 10kg
5 sæt af 8
Pulldowns 45kg
5 sæt af 6
DB hammer curl 12kg
5 sæt af 8
Hanging leg raises
5 sæt af 5

Opvarmning

ATG squat
60kgx5
92kgx5
107kgx5
112kgx5
117kgx5

Bench supp. DB row - +=h&v uden pause
32kgx8+8+7
32kgx8+8+6
32kgx8+8+4
32kgx8+8+4

A1: Dips -T:20X0
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5

A2: DB squat - pause i bunden
BWx8
14kgx8
17kgx8
25kgx8
A2.2: OA seated cable row
30kgx8
30kgx7
30kgx6
30kgx6
30kgx5

B1: CG pulldowns
45kgx8
45kgx8
45kgx8
45kgx8

B2: Step ups
BWx8
BWx8
BWx8
BWx8

Deload
WG pullups -strict as hell
BWx3
BWx6
BWx6
BWx6
BWx6
BWx6
+4 sæt eksterne rotationer

A1: DB OH extension -T:5050
6kgx5
8kgx5
10kgx5
12kgx4
10kgx5

A2: Incline DB curl -T:20X0
12kgx8
12kgx8
12kgx8
12kgx8

Back extension
BWx10
BWx10
BWx10
+3 sæt OH squat med stang

Deload 2
A1: Dips -T:20X0
BWx3
BWx4
BWx6
BWx6
BWx6
BWx6

A2: Front squat
20kgx8
40kgx5
60kgx3
70kgx3

B1: Seated cable row
60kgx8
80kgx8
90kgx8
100kgx5
85kgx7

B2: Lying leg curls -T:20X0
30kgx8
30kgx8
30kgx8

C1: DB hammer curl
12kgx10
12kgx12
12kgx12

C2: Push-ups -T:30X0
BWx9
BWx8
BWx7

D1: Hanging knee raises
BWx8
BWx10
BWx10

D2: WG pullups - ecc only 15s
BWx2
BWx2
BWx2

Opvarmning

A1: WG pullups -T:31X0
BWx3
BWx5
BWx5
BWx5
BWx5
BWx5
BWx4
BWx4
BWx3
BWx3

A2.1: ATG squat
60kgx5
80kgx5
102kgx5
112kgx5
122kgx5
A2.2: DB RDL -T:2010
12kgx8
22kgx6
25kgx6
25kgx6
+eksterne rotationer og cuban presses

Chest supp. DB row -2s hold i top
12kgx8
17kgx8
17kgx8
17kgx8

Incline DB curl -T:2010
12kgx8
14kgx8
14kgx8
14kgx8

Hurtig træning
A1: Dips -T:20X0
BWx3
BWx5
BWx6
BWx6
BWx6
BWx8

A2: Lying leg curls
25kgx8
35kgx8
45kgx8
50kgx7
45kgx7

Seated cable row
60kgx8
80kgx8
90kgx8
95kgx6
90kgx8
+OA DB press

B1: Hanging leg raises
BWx8
BWx8
BWx8

B2: BB curl
20kgx20
20kgx20

Opvarmning

A1: WG pullups -1,5s hold i toppen på hver rep
BWx5
BWx7
BWx7
BWx6
BWx6

A2: BSS FFE -T:30X0
BWx6
BWx8
7kgx6
7kgx6

B1: WG pullups - 25s ecc fase
x1
x1
x1
x1
x1
+ eksterne rotationer

B2: Lying leg curls -T:20X0
20kgx12
20kgx14
20kgx14

C1: Pullups -thumbless grip
BWx5
BWx6
BWx6
BWx5
BWx5

C2: Flat DB bench press -Hammergrip & T:20X0
12kgx5
20kgx5
25kgx5
35kgx5 - skulderen ikke helt klar, intet at mærke på efterfølgende sæt
25kgx5
25kgx5

D1: BB row
60kgx5
80kgx5
90kgx5
80kgx5
80kgx5

D2: OH DB extension -T:5050
7kgx5
7kgx5
7kgx5
7kgx5

Alt. DB curl
17kgx8
20kgx8
22kgx5
20kgx7
Incline DB curl
12kgx12
12kgx12
12kgx12

Opvarmning

Circuit 8 runder uden pause skulle være hurtig inden centeret lukkede
WG til NG seated cable row
4 sæt af 8+7 med 50kg, 4 sæt af 8+6 med 45kg
Push-up -T:30X0
8 sæt af 5
Pulldown
4 sæt af 7 med 40kg, 4 sæt af 8 med 35kg
Hanging knee raises
8 sæt af 8
DB hammer curl
8 sæt af 8 med 12kg

opvarmning

A1: WG pullups
BWx5
7,5kgx5
7,5kgx5
7,5kgx6
7,5kgx6
7,5kgx5
7,5kgx5
7,5kgx5
7,5kgx5
7,5kgx5
7,5kgx5
7,5kgx5

A2: Chest Dips
BWx7
BWx8
BWx8
BWx8
+eksterne rotationer
Ben føltes helt off, så skippede dem i dag

OA seated cable row -T:11X2
20kgx8
25kgx8
25kgx8

Pulldown
40kgx14
40kgx14
40kgx14

Opvarmning

ATG squat
60kgx6
70kgx4
100kgx3
110kgx2
120kgx8
120kgx5
100kgx8

RDL -T:2010
60kgx10
70kgx8
70kgx8
70kgx7

Seated cable row
60kgx8
80kgx8
90kgx8
90kgx7
85kgx8
85kgx8

Leaned back horizontal pulldown
35kgx12
40kgx8
45kgx8
50kgx8
50kgx8
50kgx8

Rope seated cable row
45kgx8
45kgx8
45kgx8
UH seated cable row
50kgx8
50kgx8
50kgx8

A1: Incline DB curl -T:2010
12kgx8
14kgx8
17kgx7
17kgx6
Machine preacher curl
x10
x8
x8
x8

A2: Hanging leg raises
BWx5
BWx5
BWx5
BWx5
BWx7

Opvarmning

A1: WG pullups -T:10X2
BWx7
BWx7
BWx6
BWx6
BWx6
BWx5
BWx5
BWx5
BWx5
BWx5
+eksterne rotationer

A2: Flat DB bench press -T:20X0 & hammergrip
12kgx5
20kgx5
25kgx5
25kgx7
25kgx6
25kgx6
25kgx5

B1: WG pullups -T:40X3
BWx3
BWx3
BWx2
BWx2
BWx2

B2: Push-ups -T:30X0
BWx8
BWx8
BWx7

C1: Lying leg curls -T:30X0
25kgx8
30kgx8
35kgx8
40kgx5

C2: OH DB extension -T:3030
7kgx5
12kgx5
12kgx5
12kgx5

Opvarmning

A1: Seated cable row - strict
50kgx8
60kgx8
70kgx8
75kgx8
80kgx8
80kgx8
75kgx8
75kgx8

A2: BSS FFE -T:30X0
BWx8
7kgx6
12kgx6
12kgx5
DB squat - heels raised & pause i bunden
BWx8
12kgx8
12kgx12
12kgx12

B1: DB RDL -T:2010
12kgx8
25kgx6
25kgx6
25kgx6

B2: Dips -T:43X0
BWx2
BWx3
BWx3
BWx3

BB curl
42kgx7
42kgx7
42kgx7
42kgx7

Circuit af 4 runder uden pause
EZ-bar curl m 22kg
4 sæt af 8
DB hammer curl m 12kg
4 sæt af 6-8
Machine curls
4 sæt af 5
Calf raises
4 sæt af 10

Back Attack

WG pullups
BWx5
10kgx5
10kgx5
10kgx5
10kgx5
10kgx5
10kgx5
10kgx5
10kgx5
10kgx5
10kgx5
10kgx5
Herfra meget korte pauser
Pullups -thumbless grip
BWx6
BWx6
BWx5
BWx5
BWx5

Pulldowns
50kgx8
55kgx8
60kgx8
60kgx8
60kgx8
60kgx8
60kgx8
55kgx8
55kgx8
55kgx7
55kgx7
55kgx7
55kgx7
+eksterne rotationer

A1: WG pulldowns
40kgx8
40kgx8
40kgx8
40kgx8
40kgx8

A2: Hanging knee raises
x8
x8
x8
x8

JFT-protokollen. Korte pauser på det hele

A1: WG->NG seated cable row
40kgx8+8
45kgx8+8
50kgx8+8
50kgx8+8
55kgx8+8
55kgx8+7
55kgx8+7
55kgx8+5
50kgx8+7
50kgx8+5

A2: Lying leg curls
20kgx10
30kgx8
35kgx8
40kgx8
45kgx7
50kgx5
45kgx6
40kgx7
40kgx7
40kgx6

Bench supp. DB row -strict
35kgx8
35kgx8
35kgx8
+eksterne rotationer

B1: Flat DB bench press -T:20X0 & hammergrip
12kgx5
20kgx5
25kgx5
35kgx5
35kgx5
25kgx5

B2: DB hammer curl
12kgx8
15kgx8
17kgx8
17kgx8
17kgx8

Trænede i parken i går
8 sæt pullups
ss
8 sæt dips

Dagens træning - nyt gym

ATG squat -strict
100kgx5
120kgx3
120kgx3
120kgx3
120kgx3
100kgx3
100kgx3
100kgx3

Pullups -T:41X3
BWx3
BWx4
BWx4
BWx4
BWx4
BWx3
BWx3
BWx3

Bench supp. DB row
40kgx5
45kgx5
45kgx6
45kgx6
45kgx6
45kgx6
45kgx6
45kgx5
+eksterne rotationer

A1: Incline DB curl -T:2010
15kgx6
15kgx6
15kgx6
15kgx6
15kgx6
15kgx6
15kgx6

A2: WG pulldown
55kgx6
55kgx6
55kgx6
55kgx6
55kgx6

Rowing
5 min roligt tempo
2 sprint på 500m

B1: Back extension
BWx10
BWx10
BWx10
BWx10

B2: Neutral-CG pullups
BWx7
BWx6
BWx6

Opvarmning
Dødløft
70kgx5
110kgx5
120kgx5
120kgx5
120kgx5

A1: Lying leg curls
55kgx10
55kgx10
55kgx12
55kgx14
50kgx14

A2: Chest supp. machine row
60kgx10
70kgx10
80kgx10
90kgx10
95kgx8
95kgx9
95kgx8
95kgx8

DB RDL -T:2010
12kgx6
27kgx6
27kgx6
27kgx6

OH DB extension -T:4040
10kgx5
12kgx5
12kgx5
10kgx5

B1: Seated cable row -T:10X2
50kgx8
50kgx8
50kgx8
50kgx8

B2: Hanging leg raises
x6
x7
x7
x7

WG pullups -20s ecc
x1
x1
x1
x1
x1

Opvarmning

Pullups
BWx5
11,5kgx5
11,5kgx5
11,5kgx5
11,5kgx5
11,5kgx5
11,5kgx5
11,5kgx5
11,5kgx5
11,5kgx5
11,5kgx5

A1: WG og CG pullups -strict
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx4
+eksterne rotationer

A2: Flat DB bench press -T:20X0 & hammergrip
12kgx5
22kgx5
27kgx5
32kgx5
37kgx5 -PR
37kgx4
30kgx5
30kgx5
Push-up -T:30X0
BWx6
BWx7
BWx8
BWx7
BWx7

Pinwheel curls -T:1½01½0
10kgx8
12kgx8
15kgx8
17,5kgx7
17,5kgx7
17,5kgx6

Opvarmning

ATG squat
60kgx5
80kgx5
T:30X0
90kgx3
90kgx5
90kgx5
90kgx5
90kgx5
90kgx5

A1: BSS FFE -T:30X0
BWx5
BWx6
BWx7
BWx7
BWx7

A2: Lying leg curls
40kgx12
50kgx10
65kgx8
70kgx8
70kgx8
70kgx8
65kgx8
65kgx8
65kgx8
60kgx8

B1: Crunches
x12
x12
x12
x12

B2: BB curl
x15
x15
x15

Rowing
4 min let
2 sprinter på 400m

C1: Back extension
BWx8
10kgx8
10kgx8
BWx10

C2: Hanging knee raises
x7
x7
x7

Opvarmning

Bench supp. DB row
35kgx5
35kgx7
50kgx5
50kgx5
50kgx5
50kgx5
50kgx6
+eksterne rotationer

A1: WG pullups -T:10X3
BWx5
BWx5
BWx5
BWx4
BWx4
BWx4
BWx4
BWx4
BWx3
BWx3

A2: Dips -T:32X0
BWx3
BWx4
BWx4
BWx4
BWx4

OA machine row
50kgx8
65kgx8
70kgx8
70kgx8

B1: Pushup on handles -T:31X0
BWx5
BWx5
BWx5
BWx5
BWx5

B2: Pullups -thumbless grip
BWx4
BWx5
BWx5
BWx5
BWx4

Standing OA cable row
22kgx8
22kgx8
22kgx8

Opvarmning
RDL -T:2010
60kgx8
80kgx6
90kgx5
90kgx5
90kgx5
90kgx4

Cleans
60kgx3
60kgx3
70kgx3
70kgx3
70kgx3

BB curl
20kgx8
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5

Chest supp. DB row -T:10X1
22,5kgx6
22,5kgx7
22,5kgx7
22,5kgx7
22,5kgx7
22,5kgx7
22,5kgx7

A1: Incline DB curl
15kgx8
15kgx10
15kgx12
15kgx12
15kgx12
15kgx10

A2: Lying leg curls -T:30X0
60kgx6
60kgx6
60kgx6
60kgx6
60kgx6

DB hammer curls
15kgx7
15kgx8
15kgx8
15kgx8
15kgx7

Pulldowns -strict
60kgx8
60kgx8
60kgx8
60kgx7

B1: Hanging leg raises
x7
x7
x7

B2: DB curl -T:2010
12kgx6
12kgx6
12kgx6
12kgx8

Opvarmning

ATG squat -T:30X0
50kgx3
70kgx3
92,5kgx5
92,5kgx5
92,5kgx5
92,5kgx5
92,5kgx5
+eksterne rotationer

Flat DB bench press -T:20X0 & hammergrip
10kgx5
25kgx5
32,5kgx5
37,5kgx5
32,5kgx5
32,5kgx5
32,5kgx5

WG pullups
BWx5
12,5kgx5
12,5kgx5
12,5kgx5
12,5kgx5
12,5kgx5
12,5kgx5
12,5kgx5
12,5kgx5
12,5kgx5
12,5kgx5
BWx8

WG pullups -T:10X7
BWx2
BWx2
BWx2
BWx2

Opvarmning

Bench supp. DB row
25kgx5
35kgx7
45kgx8
45kgx10
45kgx10

BSS FFE -T:30X0
BWx6
6kgx6
12kgx6
12kgx6
+eksterne rotationer

Seated cable row - strict
60kgx8
80kgx8
85kgx8
85kgx8

Incline DB curl
17,5kgx8
17,5kgx8
17,5kgx8
17,5kgx7 -spændinger i underarmen gik amok..

A1: Back extension
BWx10
BWx14
BWx13
BWx10

A2: Cable curl
x12
x12
x12

Opvarmning - havde det skidt i går, så stille og roligt i dag.
NG pullups
BWx10
BWx10
BWx10
BWx9
BWx7
BWx7
BWx6
BWx6

A1: NG pullups -T:10X3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3

A2: Dips -T:32X0
BWx3
BWx4
BWx4
BWx4
BWx4
BWx4

Slow return from atrophy

opvarmning
A1: WG pullups
BWx10
BWx12
BWx10
BWx9
BWx8

A2: Dips
BWx10
BWx10
BWx14
BWx13
BWx10

B1: WG pullups -T:30X2
BWx3
BWx3
BWx3
BWx3
BWx3

B2: Lying leg curls -T:30X0
50kgx12
55kgx10
55kgx10
55kgx8
55kgx8

Alt. DB curl
12kgx8
15kgx8
17kgx8
17kgx8
+eksterne rotationer

Opvarmning

ATG squat
60kgx5
80kgx5
100kgx3
120kgx4
100kgx8
100kgx8
100kgx8

OA machine row
45kgx8
55kgx8
65kgx8
70kgx8
75kgx8
80kgx8
85kgx8
90kgx8

Chest supp. DB row -1s hold i toppen
15kgx8
17kgx8
20kgx8
20kgx8
20kgx8
20kgx8
20kgx8
20kgx8

Seated cable row -thumbless grip
50kgx6
50kgx8
60kgx8
70kgx8
75kgx8
75kgx8
75kgx8
75kgx8

Opvarmning

Pullups (WG, NG osv.)
45 sæt af 5xBW

Hanging knee raises ss. crunches
BWx15+15
BWx14+15

Træningskrønike

Brugere online