TræningsLog

DL
3x3 110kg
3x1 120kg
1x1 130kg
3x3 110kg

reverse db lunge
3x5 25kg

pistols
op til 1x1 15kg

db sidd oh pres
3x7 25kg
3x5 25kg
3x10 20kg

pull ups
5x1 33kg
3x12 bw
3x6 15kg ss tri push ups

bb inc bænk
10x1 80kg - pause i bund
3x8 70kg
5x5 60kg - pause i bund

db row
3x10 40kg

lat raise ss bw ring row x 3
lat raise ss band row x 3
bi ss tri ss mave x 6

DL
3x3 110kg
1x1 120kg
1x1 130kg
1x1 135kg
3x3 110kg

db sidd skulder press
3x7 25kg
3x10 20kg

pull ups
5x1 33kg
3x12 bw

inc bænk
5x1 80kg
5x1 82kg
5x5 75kg
3x8 62kg

pull ups
4x6 15kg

db oa row
3x10 40kg

bw ring rows (lever position) ss lat raise x 3
bw ring rows (upper back) ss lat raise x 3
band row ss tri push ups
bi ss tri ss mave x 6

DL
3x5 60kg
3x3 100kg

db reverse lunges
3x5 28kg

læg
3x10

stående oa oh db pres
3x8 20kg

sidd oh db pres
3x10 20kg

pull ups
5x1 34kg - hold i top
1x15, 2x12 bw

inc bænk
5x1 82kg
4x3 80kg
3x3 72kg - pause i bund
3x8 62kg

pull ups
4x6 15kg

db row
3x10 40kg

lat raise ss bw ring row (lever position) x 3
lat raise ss bw ring row (upper back) x 3
band row ss tri push ups x 3
db flyes x 2
tri ss bi ss mave x 6

DL
3x5 80kg
5x3 110kg

1-bens KB DL ss læg
3x5 24kg ss 3x10 24kg

sidd db oh pres
2x7, 1x6 25kg
5x10 20kg

pull ups
5x1 35kg
5x5 ido portal pull ups ( chest up )

inc bænk
5x1 80kg - pause i bund
5x5 75kg
5x3 70kg - pause i bund

db row
3x10 40kg

db flyes ss bw pull ups + band ( ido portal ) x 5
lat raise ss bw ring row x 6
band row ss tri push ups x 3
bi ss tri ss mave x 6

DL
3x3 80kg
1x3 110kg
1x1 115kg
1x1 120kg
1x1 130kg
3x3 100kg

pistol bw ss læg
3x5/12

db siddd oh pres
5x5 25kg
2x10, 1x9 20kg

pull ups
5x1 35kg - hold i top
5x5 bw - ido portal form

inc bænk
5x4 80kg
5x4 70kg - pause i bund
3x8 65kg

db flyes
2x12

pull ups
5x5 bw - ido portal form

db row
3x10 40kg

lat raise ss bw ring face pulls x 3
lat raise ss bw ring rows x 3
tri push ups ss assisted lever holds x 3
bi ss tri ss mave x 6

DL
3x3 80kg
3x3 120kg
5x3 80kg - snatch grip

læg
3x12

stå. bb mili
3x5 50kg

sidd db oh pres
3x10 20kg

pull ups
5x1 38kg
5x6 bw - ido portal form

inc bænk
5x2 80kg - pause i bund
5x4 70kg - pause i bund
3x8 65kg

pull ups
3x1 8kg - ido portal form
5x5 bw - ido portal form

db row
3x10 40kg - let idag

lat raise ss assisted front lever holds x 3
lat raise ss bw ring rows x 3
tri push ups ss assisted front lever rows x 3
bi ss tri ss mave x 6

DL
4x6 100kg
3x10 80kg

bb stå. mili
3x6 50kg

db sidd oh pres
3x10 20kg

pull ups
5x1 36kg
3x12 bw

bb inc bænk
10x2 80kg - pause i bund
5x5 75kg
3x8 65kg

db row
3x10 40kg

bw ring rows low ss lat raise x 3
bw ring rows high ss lat raise x 3
band row ss tri push ups x 3
bi ss tri ss mave x 6

DL
3x3 110kg
1x1 115kg
1x1 120kg
1x1 125kg
1x1 130kg

snatch grip DL ss læg
3x5 80kg ss 3x15

bw ring leg curl ss læg
3x8 ss 3x12

bb mili
3x7 50kg

sidd db oh pres
3x10 20kg

pull ups
5x1 36kg
5x5 20kg
3x8 bw

bb inc bænk
10x2 80kg - pause i bund
5x3 75kg
3x8 65kg

db row
3x12 40kg

lat raise ss bw ring row low x 3
lat raise ss bw ring row high x 3
tri push ups ss band row x 3
bi ss tri ss mave x 6

hyper ext
6x20 bw

DL
3x3 110kg

DB reverse lunge
3x5 28kg

bb mili
3x8 50kg - hård!

sidd db oh pres
3x10 20kg

pull ups
5x1 37kg
16,12, 8, 4 bw

bb inc bænk
10x2 80kg - pause i bund
3x5 70kg - pause i bund
3x8 65kg

pull ups
3x5 20kg

lumbal ext ss læg
3x20/10

db row
3x12 40kg

CG bænk ss bw row x 3
lat raise ss bw row x 3
lat raise ss bw row x 3
bi ss tri ss mave x 6

hyper ext
3x15 5kg
3x15 bw

DL
3x3 3110kg

db reverse lunge
3x5 28kg

bb mili
5x5 50kg

pull ups
5x1 37kg
4x10 bw

bb inc bænk
5x1 82kg
5x3 80kg
3x6 70kg
3x8 65kg

pull ups
3x5 20kg

db row
3x12 40kg

lat raise ss bw row x 3
lat raise ss bw row x 3
band row ss tri push ups x 3
bi ss tri ss mave x 6

hyper ext
6x20 bw

db reverse lunge
3x5 28kg

DL
op til
1x3 120kg
3x3 100kg

mili
op til
1x1 60kg
3x6 50kg

db sidd oh pres
3x10 20kg

pull ups
5x2 32kg
18, 12, 12 bw

bb inc bænk
5x1 83kg - pause i bund
5x8 70kg
3x8 65kg

pull ups
3x5 20kg

db row
3x12 40kg

lat raise ss bw ring rows x 3
lat raise ss bw ring rows x 3
tri push ups ss band facepulls x 3
lumber ext ss læg x 3
bi ss tri ss mave x 6

hyper ext
4x25 5kg foran bryst

reverse kb lunge
3x5 29kg

DL
3x3 120kg

mili
1x1 60kg
3x7 50kg

db idd oh pres
3x10 20kg

pull ups
5x1 38kg
5x5 bw - ido portal style
3x12 bw

bb inc bænk
5x1 85kg
4x4 80kg
3x6 70kg
3x8 65kg

pull ups
3x5 21kg

db row
3x12 30kg

bw ring row ss lat raise x 6
bw ring row ss tri push ups x 3
lumbar ext ss læg x 3
bi ss tri ss mave x 6

hyper ext
3x10 ét ben
3x20 bw

lunge
3x5 28kg

ét bens DL
5x5 60kg

mili
3x5 52kg

sidd db oh pres
3x12 20kg

pull ups
5x1 38kg
4x6 bw - ido portal style
3x12 bw

inc bænk
10x1 80kg

pull ups
3x5 21kg

db row
3x12 30kg
3x8 35kg

tri push ups x 3
lat raise ss bw ring row x 6
band row ss lumbar ext ss læg x 3
bi ss tri ss mave x 6

hyper ext
3x10 bw - hold i top

reverse kb lunge
3x5 28kg

DL
op til
1x1 130kg
3x3 110kg

mili
3x5 52kg

sidd db oh pres
3x13 20kg

pull ups
5x1 38kg
4x6 bw- ido portal style
3x5 21kg
3x10 bw

db inc bænk
3x15 20kg

push ups på KB
2x10 bw

db row
3x10 40kg
3x10 35kg

lat raise ss bw ring row x 3
lat raise ss bw ring row x 3
lat raise ss band row x 3
lumbar ext ss læg ss ecc. skull crushers x 3
bi ss tri ss mave x 6

hyper ext
3x30 bw

reverse kb lunge
3x5 28kg

DL
op til
1x1 130kg
3x3 115kg

mili
3x5 53kg

sidd db oh pres
3x12 20kg

pull ups
5x1 38kg
5x5 bw- ido portal style
3x5 22kg
5x8 bw - i ringe

db inc bænk
4x10 25kg

push ups på KB
4x10 bw

db row
3x12 40kg

lat raise ss bw ring row x 3
lat raise ss bw ring row x 3
lat raise ss band row x 3
lumbar ext ss læg ss ecc. skull crushers x 3
bi ss tri ss mave x 6

hyper ext
3x30 bw

DL
1x1 140kg
3x3 100kg

reverse lunge
3x5 30kg

mili
3x5 52.5kg

sidd db oh pres
4x6 24kg
3x8 21kg

pull ups
18, 13, 13 bw
5x5 bw - ido portal style

db inc bænk
4x6 29kg

push ups
3x10 bw

CG bænk
3x10 50kg

db row
3x12 40kg

lat raise ss cable row low x 3
lat raise ss cable row high x 3
lat raise ss cable row standing x 3
iso lat pull ss tri push ups x 3
læg ss lumbar ext x 3
bi ss tri ss mave x 6

hyper ext
3x20 8kg
2x20 bw

step ups ss ét-bens RDL
3x10 bw/2x12kg

DL
5x5 80kg

mili
3x5 54kg

sidd db oh pres
3x12 20kg

pull ups
20, 14, 12 bw
3x5 20kg

scapula pulls
5x5 bw

bb inc bænk
5x5 70kg

db inc bænk
3x10 25kg

pull ups rings ss push ups
3x8/12 bw

db row
3x12 40kg

lat raise ss bw ring row x 6
tri ext ss band row x 3
læg ss lumbar ext x 3
bi ss tri ss mave x 6

hyper ext iso hold m. row ss hyper ext
3x10/10

reverse db lunge
3x5 30kg

DL
2x3 100kg
3x 120kg x 1 -> 100kg x 3

mili
3x1 60kg
5x5 50kg

sidd db oh pres
3x12 20kg

pull ups
5x5 20kg
5x8 bw

bb inc bænk
5x1 80kg - pause i bund
5x6 70kg
3x8 60kg

db row
3x12 40kg

lat raise ss bw ring row x 9
lumbar ext ss læg ss band row x 3
bi ss tri ss mave x 6

hyper ext
3x30 bw

hyper ext iso hold + row ss hyper ext
3x10/10

DL
1x1 140kg
3x3 100kg

reverse db lunge
3x5 30kg

mili
5x5 50kg

sidd db oh pres
4x7 24kg
3x8 21kg

pull ups
5x5 20kg
5x10 bw

db inc bænk
5x5 30kg
5x10 24kg

db row
3x8 45kg

lat raise ss cable row x 9
lumbar ext ss læg ss iso lat pull x 3
bi ss tri ss mave x 6

Fokus: TEMPO og KONTAKT

hyper ext
3x10 - slow ecc

hyper ext iso hold + row ss hyper ext
3x10/10

db squat på skråbræt
3x8 12.5kg - very slow ecc

db RDL
3x10 35kg

læg ss skulder cirkler x 3

mili
3x5 52kg

sidd db oh pres
2x12, 1x8 20kg

pull ups
5x5 20kg
5x5 bw - very slow ecc + hold i top
3x8 bw

bb inc bænk
5x3 70kg - very slow ecc
5x5 65kg - very slow ecc
3x8 60kg

db row
3x12 40kg

lat raise ss bw ring row x 6 - slow ecc
cuban pres ss y-raise x 3
bi ss tri ss mave x 6

hyper ext
3x10 15kg

hyper ext iso hold row ss hyper ext
3x10 15kg/bw

skråbræt db squat
3x8 15kg - very slow ecc

DL
1x 120kg -> 5x 100kg x3

bb push press
1x4, 2x5 60kg

sidd db oh pres
3x13 20kg

pull ups
3x5 24kg
5x5 bw - very slow ecc + hold i top
3x8 bw - i ringe

bb inc bænk
5x1 80kg - kontrolleret ecc + pause i bund
5x6 70kg
3x8 60kg

db row
3x12 40kg

lat raise ss bw ring row x 6
band row ss lumbar ext x 3
læg x 3
bi ss tri ss mave x 6

DL
3x3 120kg
3x8 100kg

hyper ext
3x20 bw

reverse lunge
3x5 30kg

bb push press
1x4, 2x5 60kg

db sidd oh pres
3x8 24kg

db sandyfrink oh pres
3x7 16kg

pull ups
5x5 20kg
5x5 bw - very slow ecc + hold i top

maskine lat pull x 3

db inc pres
5x5 30kg

db flad pres
5x5 30kg

db row
3x10 45kg

lat raise ss cable row x 3
lat raise ss lat pull x 3
bw row ss push ups ss bw row x 3
bi ss tri ss mave x 6

FOKUS:
Tempo/kontakt

hyper ext
5x20 bw

hyper ext hold row
3x10 10kg

DL
5x3 90kg

reverse db lunge
3x5 30kg

læg ss chicken wing rear delt x 3

stå. db OH pres
5x5 - slow ecc

pull ups
5x5 bw - very slow ecc + hold i top
5x5 bw - wide grip head to bar - slow ecc + hold i top
3x8 bw

bb inc bænk
5x3 70kg - very slow ecc
3x5 65kg - very slow ecc
3x5 60kg - very slow ecc

bw ring rows
3x8 - very slow ecc + hold i top

band row ss lat raise x 3
lumbar ext ss lat raise x 3
band row ss y-raise x 3
bi ss tri ss mave x 6

hyper ext
3x20 bw

hyper ext hold row
3x13 12.5kg

reverse lunge
3x5 30kg

DL
5x3 110kg

db stå. oh pres
3x8 20kg

mili
3x5 50kg

pull ups
3x5 24kg
5x5 bw - wide grip - hold i top

bb inc bænk
1x1 84kg - pause i bund
5x2 80kg - pause i bund
3x8 70kg
3x8 60kg

bw ring row ss læg x 3
band row ss y raise x 3
band row ss band pull apart x 3
lat raise ss band face pull x 3
lat raise ss lumbar ext x 3
bi ss tri ss mave x 6

hyper ext ss hyper ext hold row med band
3x10/10

reverse lunge
3x5 30kg

DL
3x3 120kg
3x5 90kg

db stå. oh pres
5x5 20kg - very slow ecc

mili
3x5 50kg

pull ups
3x5 25kg
5x5 bw - wide grip - hold i top - very slow ecc
3x8 bw - ring pull ups

bb inc bænk
5x5 75kg
5x5 70kg

bw ring row x 3
band row ss lat raise x 6
bi ss tri ss mave x 6

hyper ext row ss hyper ext
3x10

reverse db lunge
1x5 30kg
2x5 32kg

DL
1x1 130kg
3x5 100kg

stå db oh pres
4x5, 1x4 20kg - very slow ecc

mili
5x5 50kg - god idag

pull ups
3x5 20kg
5x5 5kg - wide grip - hold i top
5x5 bw - wide grip - very slow ecc

db inc bænk
5x8 30kg

db flad bænk
3x5 30kg - very slow ecc

db row
3x8 40kg

bw ring row ss lat raise x 3
band row ss lat raise x 3
band row high ss læg x 3
bi ss tri ss mave x 6

reverse db lunge
3x5 32kg

DL
5x6 80kg - med band resist horisontalt.

stå db oh pres
5x5 20kg - very slow ecc

læg x 3

mili
5x5 50kg

pull ups
5x5 7.5kg - wide grip - hold i top
5x5 bw - wide grip - ½ROM, head to bar - hold i top
3x10 bw

bb inc bænk
5x1 80kg - pause i bund
5x6 70kg
3x3 60kg - very slow ecc

bw ring row ss lat raise x 3
band row ss lat raise x 3
band row high ss lumbar ext x 3
bi ss tri ss mave x 6

F&F

DL
4x8 - 80kg - horisontal band tension - lilla
4x8 - 80kg - vertikal band tension - rød

hyper ext
3x10 bw - hold i top

db sidd oh pres
1x6 26kg
3x8 24kg

pull ups
3x3 25kg
3x5 20kg

pull down 5x8-12

db inc bænk
3x4 34kg
3x5 30kg

kabel flyes x 4
kabel row x 3
lat raise ss lat pull x 3
lat raise ss rear delt x 3
lumbar ext ss læg x 3
bi ss tri x 3

DL
3x5 110kg

reverse kb lunge
3x5 32kg

stå. db oh pres
5x5 20kg - very slow ecc

læg 4x10

mili
3x5 52kg

db row
15, 12, 10 40kg

bb row
3x10 55kg

bb inc bænk
1x1 85kg
1x5 77kg
1x7 75kg
1x9 70kg

db inc bænk
3x8 30kg

band row x 3
lat raise x 6
hammer grip bænk ss light band row x 3
lumbar ext x 3
bi ss tri ss mave x 6

RDL
3x10 80kg

reverser db lunge
3x5 28kg - øget ROM fra gul skive.

stå. db oh pres
5x5 20kg - very slow ecc

læg x 3

mili
3x5 52kg

bb pendlay row
4x8 70kg

bw ring row x 6

bb inc bænk
5x1 80kg
5x5 75kg

db inc bænk
3x8 30kg

band row x 3
lat raise ss band row x 6
lumbar ext x 3
bi ss tri ss mave x 6 + myo set til arme.

TræningsLog

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