Træningskrønike

Opvarmning
A1: Flat BB bench press
60kgx5
70kgx5
90kgx5
90kgx5
90kgx5 -PR
90kgx5 -PR
90kgx5 -PR
RDL -strict
60kgx5
70kgx5
70kgx5
75kgx5
75kgx5
75kgx5

A2: WG pullups
BWx5
BWx12
BWx12
BWx12 -PR
BWx12 -PR
BWx11
BWx6
BWx6
BWx5
BWx5
BWx5
BWx5

B1: Push-ups
BWx45
BWx40
BWx37
BWx36
BWx30

B2: Neutral-CG pulldowns
54kgx8
58kgx8
63kgx8
63kgx8
63kgx8

Træning i lørdags:

A1: Dips
BWx5
BWx8
BWx10
BWx10
BWx10
BWx10

A2: Chest supp. DB row
24kgx8
24kgx8
24kgx8
24kgx8
24kgx8
24kgx8
24kgx8
24kgx8
24kgx8
24kgx8

B1: Seated cable row
63kgx15
63kgx15
63kgx15

B2: Flat DB bench press
24kgx8
30kgx16 -PR
30kgx14 -PR
30kgx13

EZ-bar curl
40kgx12
40kgx12
40kgx10

Træning i dag

A1: BSS FFE
BWx6
BWx8
7kgx8
ATG squat
60kgx5
100kgx5
115kgx4
115kgx4 - ben stadig inflammeret
BSS FFE
10kgx6
10kgx8
BWx8

A2: WG pullups -T:20X5
BWx3
BWx5
BWx5
BWx5
BWx5
BWx5
BWx4
BWx4
BWx4

B1: WG pulldown -1s hold i bunden på alle reps
54kgx8
58kgx8
54kgx8
54kgx8
54kgx8
Leaned back horizontal pulldown
50kgx12
50kgx10
50kgx8

B2: OH DB extension
14kgx8
17kgx8
19kgx8
22kgx8
24kgx8
26kgx8
24kgx8
24kgx8
24kgx8

DB hammer curl
22kgx8
19kgx12
19kgx10

WG pullups -T:20X5
BWx3
BWx3
BWx3

Opvarmning

Cleans
60kgx5
65kgx5
70kgx5
75kgx3
80kgx3
85kgx3
90kgx3 -PR
80kgx3
75kgx5

A1: Dips
BWx5
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10

A2: Seated cable row
63kgx8
77kgx8
86kgx8
86kgx8
86kgx8
BB row
80kgx8
80kgx7
80kgx7

B1: Back extension
BWx10
17kgx8
17kgx8
17kgx8
17kgx8
BWx10

B2: Chest supp. DB row -1s hold i toppen på alle reps
19kgx8
19kgx8
19kgx8
19kgx8
19kgx8
19kgx8

Opvarmning

A1: WG pullups
BWx5
BWx11
BWx11
BWx11
BWx11
BWx11
BWx11 -PR
BWx11 -PR
BWx8

A2: Flat DB bench press -hammergrip
30kgx8
30kgx18 -PR
30kgx15
30kgx12
Push-ups
BWx44
BWx35
BWx25

B1: Incline DB curl
11kgx12
14kgx10
14kgx10
14kgx10
14kgx10

B2: OH DB extension
17kgx8
19kgx8
22kgx8
24kgx8
26kgx8

Ab-wheel rollout
BWx10
BWx10
BWx10
BWx8

Seated leg curl
35kgx10
45kgx10
50kgx10
55kgx9
50kgx10
50kgx10
50kgx10
50kgx10

Concept2 rowing
1km ca. 4:45

Opvarmning

A1: Bench supp. DB row - strict
42kgx10
45kgx8
47kgx8
50kgx8
52kgx8
Seated cable row
77kgx10
91kgx8
91kgx8
91kgx6
82kgx8

A2: Flat BB bench press
60kgx5
70kgx5
92,5kgx5
92,5kgx5
92,5kgx5
92,5kgx5
92,5kgx5

RDL - strict
60kgx8
70kgx8
70kgx8
70kgx8

Opvarmning
ATG squat
60kgx3
80kgx3
100kgx3
120kgx3
130kgx3
140kgx3
A1: Front squat
60kgx5
70kgx5
80kgx5
90kgx3
100kgx3

A2: WG pullups
BWx3
BWx5
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx7
BWx7

B1: Dips -T:20X2
BWx5
BWx4
20kgx4
30kgx4
30kgx3
15kgx4
15kgx4
15kgx4
15kgx4
15kgx4
Push-ups
BWx50
BWx41
BWx40
BWx34
BWx38

B2: Very-WG pullups
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx4
BWx4
BWx4
BWx4
BWx4
BWx4
BWx4
BWx7
-150 pullups i alt

Træning i går:
Concept2 rowing
10min warmup (2km)
500m på 1:40

Seated leg curl
40kgx18
45kgx15
50kgx13
55kgx9
45kgx12
45kgx10
45kgx8
45kgx7

Opvarmning
Cleans
60kgx5
70kgx5
80kgx5
90kgx3
80kgx3
80kgx3

Flat BB bench press
60kgx5
70kgx5
90kgx5
100kgx3
90kgx5

A1: Seated cable row -T:21X1
58kgx8
63kgx8
68kgx8
68kgx8
68kgx8

A2: Flat DB bench press
24kgx20
24kgx22
24kgx20
24kgx16
24kgx14

B1: BB curl
50kgx6
50kgx7
50kgx7

B2: Back extension
BWx15
BWx15
BWx15

C1: Chest supp. BB row
62kgx10
72kgx9
82kgx7
70kgx8
70kgx7

C2: DB preacher curl
14kgx8
17kgx8
17kgx8
17kgx8
17kgx8

CG chinups
BWx8
BWx8

Grundig opvarmning

WG pullups - 3 stop af 2s i den ecc fase
BWx1
BWx2
BWx3
BWx4
BWx4
BWx4

ATG squat
60kgx5
80kgx20
90kgx19
90kgx16
90kgx13

WG pullups - 3 stop af 2s i den ecc fase
BWx4
BWx4
BWx4
BWx3
BWx3
BWx3
BWx3
BWx2

A1: OH DB extension
14kgx8
22kgx8
26kgx8
28kgx8
22kgx8

A2: Ab-wheel rollout
BWx8
BWx8
BWx8
BWx8

Opvarmning

WG pullups
BWx3
BWx5
BWx19 -PR
BWx8 -strict herfra
BWx7
BWx7
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6

Narrow-NG pulldowns
54kgx8
59kgx8
59kgx8
59kgx8
59kgx8
59kgx8

WG pulldowns
58kgx8
63kgx8
68kgx8
68kgx8
68kgx8
68kgx8

Seated cable row
63kgx8
68kgx8
77kgx8
77kgx8
77kgx7
73kgx8

OH Seated cable row
58kgx8
58kgx8
58kgx8

Dødløft
60kgx5
100kgx3
120kgx3
130kgx2
140kgx2
150kgx2
160kgx1
170kgx1

42 sæt ryg

Opvarmning
Flat BB bench press
60kgx5
70kgx5
95kgx4
90kgx5
90kgx5
90kgx5
90kgx4

A1: Flat DB bench press
30kgx17
30kgx14
30kgx13

A2: Chest supp. DB row
24kgx10
24kgx12
24kgx12
24kgx12

B1: Back extension
BWx15
BWx18
BWx17

B2: WG pullups
BWx14
BWx14 -PR
BWx14 -PR

C1: Push ups
BWx50
BWx50 -PR

C2: Incline DB curl
14kgx10
17kgx10
17kgx9

Opvarmning

A1: Dips - T:32X0
BWx3
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5

A2: WG pullups - 3 stop af 3s i den ecc fase
BWx2
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx2

RDL - T:20X1
60kgx5
70kgx5
80kgx5
90kgx5
95kgx5

B1: Seated cable row
73kgx8
91kgx8
91kgx8
91kgx7
91kgx6

B2: OH DB extension
17kgx8
22kgx8
26kgx8
24kgx8

DB hammer curl
17kgx10
17kgx12
17kgx11
17kgx11

Træning i dag
A1: NG pullups
BWx6
BWx6
BWx6
BWx6
BWx5
Very-WG pullups
BWx6
BWx6
BWx6
BWx6
BWx6

A2: Flat BB bench press - strict
60kgx5
70kgx5
90kgx2
Dips
BWx18
BWx18
BWx16

Chest supp. Neutral BB row
25kgx10
45kgx10
55kgx10
55kgx10
55kgx10

EZ-bar curl
35kgx8
40kgx8
45kgx8
50kgx8
55kgx6
50kgx7
45kgx8
45kgx8
45kgx8

Opvarmning

Dødløft
60kgx5
100kgx5
120kgx10
120kgx10 -PR
120kgx8

WG pullups
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10

Seated cable row
63kgx8
73kgx8
77kgx8
82kgx8
82kgx8
77kgx8
77kgx8
77kgx8

A1: WG pulldown -thubmless grip
54kgx8
59kgx8
59kgx8
59kgx8
59kgx8
59kgx8
59kgx8
59kgx8

A2: Back extension - hold i toppen og strict
BWx10
BWx10
BWx10
BWx10
BWx10

Leaned back horizontal pulldowns
54kgx8
54kgx8
54kgx8
54kgx8
54kgx8
54kgx8
54kgx7

Bent-over rear lateral raise - T:2012
3kgx10
3kgx10
3kgx10
3kgx10
3kgx8

AB-wheel rollout
BWx14
BWx13

Opvarmning

Seated leg curl
30kgx10
40kgx10
50kgx10
55kgx10
60kgx8
55kgx9
55kgx7
50kgx9

A1: Flat BB bench press
60kgx5
70kgx5
90kgx5
95kgx5
95kgx4
90kgx5
90kgx5

A2: BW row -T:0112
BWx8
BWx8
BWx8
BWx8
BWx8

Flat DB bench press
24kgx22
24kgx18
24kgx19

B1: Incline DB curl -T:2010
14kgx6
14kgx6
14kgx6
14kgx6
14kgx6

B2: Push-ups
BWx30
BWx28
BWx25
BWx25
BWx29

Opvarmning
WG pullups -T:3010
BWx4
10kgx4
10kgx4
10kgx4
10kgx4
10kgx4
10kgx4
10kgx4
10kgx4
10kgx4
10kgx4

A1: Dips -T:32X0
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx4
BWx4

A2: Bench supp. DB row
30kgx20
30kgx20
30kgx20
CG chinups
BWx8
BWx7
BWx6
BWx6
BWx6

Snatch-grip DL -squeeze i toppen
60kgx5
70kgx5
70kgx5
70kgx5
70kgx5

Opvarmning

ATG squat -T:21X0
60kgx3
80kgx3
100kgx3
120kgx2
130kgx2
Ingen TM herfra
140kgx2
150kgx2 -PR (sidste rep shaky..)
130kgx2 -T:11X0
110kgx3 -T:11X0

A1: WG pullups -strict
BWx5
BWx7
BWx7
BWx7
BWx7
BWx7
BWx7
BWx7
BWx7
BWx7
BWx7
BWx7
BWx7
BWx7
BWx7
BWx7 -PR i antal sæt på 7

A2: Clean followed by push press
50kgx5
60kgx4
65kgx3
70kgx3 -PR
75kgx3 -PR
Push-up
BWx58 -PR
BWx50
BWx40
BWx40
BWx30

Bent-over rear lateral raise -T:2210
3kgx12
3kgx12
3kgx10

Opvarmning
A1: Flat BB bench press
60kgx5
70kgx5
90kgx5
Incline DB press -T:30X0
30kgx5
30kgx5
30kgx5
30kgx5
30kgx5

A2: Chest supp. DB row -T:20X2
11kgx8
19kgx8
22kgx8
22kgx8
22kgx8
22kgx7
19kgx8
19kgx8

B1: Incline DB flyes
19kgx8
19kgx8
19kgx8
19kgx8

B2: EZ-bar curl - strict
35kgx8
40kgx8
45kgx8
50kgx7
45kgx8

C1: AB-wheel rollout
BWx16
BWx12

C2: DB hammer curl
19kgx12
19kgx12
19kgx11

Opvarmning

A1: ATG squat -T:31X0
60kgx3
70kgx3
80kgx3
90kgx3
100kgx3
110kgx3
115kgx3

A2: WG pullups
BWx3
BWx5
BWx15
BWx15 -PR
BWx15

B1: Dips
BWx5
10kgx5
20kgx5
30kgx7 -PR
30kgx6
30kgx6
BWx10

B2: Very-WG pullups -T:42X2
BWx3
BWx3
BWx3
BWx3
BWx3

Seated cable row
77kgx8
91kgx10
91kgx10 -PR
91kgx10 -PR

Leaned back horizontal pulldowns
50kgx14
50kgx14
50kgx14
50kgx14

Lying cable extension
x14
x14

Opvarmning

Pullups - varierende bredde og greb
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
250 pullups - volumen PR

Back extension
BWx15
BWx15
BWx15
BWx15
BWx15

Opvarmning

ATG squat
60kgx4
80kgx3
100kgx3
120kgx5
120kgx5
120kgx5 -PR
120kgx5 -PR
120kgx5 -PR

Flat BB bench press
60kgx5
70kgx5
90kgx4
100kgx2

A1: Bench supp. DB row
30kgx6
42kgx5
47kgx5
52kgx5
57kgx5
62kgx5

A2: Dips -T:32X0
BWx3
BWx5
5kgx3
5kgx5
5kgx5
5kgx4
Push-ups
BWx36
BWx30

Alt. DB curl
22kgx7
22kgx8
22kgx8
22kgx7

B1: BB curl
20kgx20
20kgx20

B2: Bent-over rear lateral raise -T:2210
5kgx7
3kgx10
3kgx10

Roning i går
4min opvarmning
500m 1:36s PR
500m 1:38s

I dag
Roning
4min opvarmning
1000m 3:23s

Seated leg curl
40kgx10
45kgx10
50kgx9
55kgx8
50kgx8

A1: Low inc DB press
30kgx12
30kgx12
30kgx12

A2: WG pullups
BWx4
BWx16
BWx14
T:4012
BWx4
BWx4
BWx4
BWx4
BWx4

Neutral-CG pulldowns
50kgx12
50kgx12
50kgx12
50kgx12
50kgx12

WG pulldowns
63kgx8
63kgx8
63kgx8

Opvarmning

A1: ATG squat -T:31X0
60kgx4
60kgx3
70kgx3
80kgx3
90kgx3
95kgx3
100kgx3
105kgx3
110kgx3
115kgx3
117,5kgx3 -PR!

A2: Chest supp. DB row -T:10X2
11kgx8
17kgx8
22kgx8
24kgx8
26kgx8
28kgx8
30kgx8
30kgx8
30kgx8
30kgx8

B1: Seated cable row - strict
77kgx10
82kgx8
86kgx8
91kgx8
91kgx8
91kgx8
86kgx8
86kgx8

B2: Push-ups
BWx50
BWx50
BWx50 -PR
BWx44

EZ-bar curl
35kgx8
45kgx8
50kgx8
50kgx8
50kgx8

Opvarmning
A1: WG pullups
BWx3
BWx5
BWx9
BWx9
BWx9
BWx9
BWx9
BWx9
BWx9
BWx9
BWx9
BWx9
BWx9
BWx9 -PR
BWx9 -PR
BWx9 -PR

A2: Dips
BWx5
BWx8
BWx10
BWx12
BWx12
BWx12
BWx12
BWx10

Dødløft
60kgx5
120kgx5
120kgx7
120kgx6

Opvarmning

A1: Incline DB press
17kgx8
22kgx8
22kgx12
22kgx12
22kgx12
22kgx12
22kgx12
22kgx12
22kgx12
22kgx12

A2: Seated cable row
68kgx8
73kgx8
77kgx8
77kgx8
77kgx8
77kgx8
77kgx8
77kgx8
77kgx8
77kgx8

B1: WG pullups -T:6015
BWx2
BWx2
BWx2
BWx2
BWx2

B2: BSS FFE
BWx8
BWx8
BWx8

B3: Incline DB curl
14kgx8
17kgx8
17kgx8
17kgx8
17kgx8
17kgx8
17kgx8
17kgx8

C1: Crunches
to sæt af mange

C2: Cable curl
x8
x8
x8
x8
x8

Opvarmning
A1: ATG squat -T:31X0
60kgx4
60kgx4
70kgx4
80kgx4
90kgx4
100kgx4
110kgx4
110kgx4 -PR
110kgx4 -PR
110kgx3

A2: WG pullups -T:3010
BWx5
15kgx5
15kgx5
15kgx5
15kgx5
15kgx5
BWx5
BWx5
BWx5
BWx5

Back extension
BWx12
BWx18
BWx17

B1: Low inc DB flyes -T:3010
11kgx6
17kgx6
19kgx6
19kgx6
19kgx6
19kgx6
19kgx6

B2: Bent-over rear lateral raise -T:2012
6kgx7
3kgx11
3kgx11

Opvarmning
A1: Flat BB bench press
60kgx5
70kgx3
80kgx3
90kgx3
95kgx3
100kgx3

A2: Chest supp. DB row -T:1012
19kgx8
26kgx8
30kgx10
30kgx10
30kgx10
30kgx10
30kgx10

B1: BB row - strict
60kgx6
60kgx6
60kgx6
60kgx6
60kgx6

B2: Dips -T:3210
BWx4
BWx5
BWx6
BWx5
BWx5

C1: Seated cable row
77kgx8
86kgx8
86kgx8
82kgx8
82kgx8

C2: Push-ups
BWx48
BWx30
BWx33
BB reverse curls
20kgx12
20kgx12
20kgx12

RDL
50kgx15
60kgx13
60kgx10

Opvarmning

A1: ATG squat - pause i bunden på alle reps
60kgx5
70kgx5
100kgx5
100kgx8
100kgx8 -PR
100kgx8 -PR, her var morgenmaden ved at komme op igen

A2: WG pullups - thumbless grip
BWx3
BWx5
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6

Opvarmning

A1: RDL -strict and slow ecc
60kgx5
70kgx5
80kgx5
90kgx5
95kgx5
95kgx5
95kgx5
95kgx5

A2: Alt. DB curl
14kgx8
19kgx8
24kgx6
26kgx5 -PR
24kgx6
24kgx6
24kgx6

B1: DB RDL - strict and slow ecc
14kgx10
17kgx10
17kgx10
17kgx10
17kgx10
17kgx10

B2; Flat DB bench press
30kgx20
30kgx15
30kgx13
30kgx13

C1: Seated cable row
77kgx8
91kgx8
91kgx8
91kgx8
91kgx8

C2: Back extension - squeeze i toppen
BWx8
BWx8
BWx8
BWx8
BWx8

EZ-bar curl
35kgx8
40kgx8
40kgx8
40kgx8
40kgx9

Træningskrønike

Brugere online