TræningsLog

FSQ
op til 1x5 65kg

RDL
op til 1x12 70kg

pull ups
op til 1x6 20kg
- m. fat gripz 4x6 10kg

bb inc bænk
3x6 70kg
3x8 60kg

CS DB row
3x12 25kg

bb mili
op til 3x5 44kg

CS DB row ss lat raise x 3
OA DB row ss triceps push ups x 3
band row/face pulls/mave x 3
biceps ss triceps x 6

FSQ
3x5 60kg

RDL
3x12 70kg

bb inc bænk
3x6 70kg
3x8 63kg

pull ups
1x5 bw, 5kg, 11kg, 16kg, 21kg
4x6 11kg m. fat gripza

bb mili
4x5 45kg

CS DB row
1x 10, 9, 8 30kg

CS DB row ss tri push ups x 3
band row ss lat raise x 3
face pulls ss lat raise x 3
mave ss false grip ring chin ups x 3
triceps ss biceps x 6

FSQ
3x5 65kg

RDL
3x12 75kg

bb inc bænk
3x4 75kg
3x4 70kg
3x8 60kg

pull ups
1x5, bw, 6kg,6 11kg, 16kg, 21kg
4x5 15kg

bb mili
4x6 45kg

CS DB row
3x10 30kg

CS DB row ss triceps push ups x 3
CS EO external rot row ss lat raise x 3
band row low ss band row high x 3
triceps ss biceps x 5
mave 3x30

FSQ
optil 1x3 70kg

FSQ reverse lunge
2x10 40kg

RDL
3x8 80kg
2x10 70kg

bb inc bænk
5x5 70kg - føltes rigtig god
3x8 60kg

pull ups
1x5, bw, 7kg, 12kg, 17kg, 22kg
3x6 15kg
3x5 5kg med hold i top

bb mili
4x5 47kg

CS DB row
1x12,10,10 30kg

CS DB row ss tri push ups x 3
lat raise ss CS DB EO row x 3
band row ss face pulls ss band lat pull x 3
mave x 3
triceps s biceps x 6

FSQ
1x5 70kg
2x5 65kg

RDL
3x10 80kg
2x10 70kg m. bredere greb

inc bb bænk
1x5 75kg
5x5 70kg
3x8 60kg

pull ups
1x5, 2kg, 7kg, 12kg, 17kg, 22kg
4x5 15kg
4x5 5kg

bb mili
4x5 47kg

CS DB row
1x12,10,10 30kg

CS DB row ss triceps push ups x 3
CS DB row EO ss lat raise x 3
band pull ss chin ups x 3
mave ss lat raise x 3
tri ss bic x 6

FSQ
3x5 70kg

RDL
3x8 85kg
2x10 70kg

bb inc bænk
5x3 75kg
3x8 60kg

pull ups
1x5 2kg, 7kg, 12kg, 17kg, 22kg
4x5 15kg
4x5 10kg

bb mili
4x5 48kg

CS DB row
3x12 30kg

CS DB row ss tri push ups x 3
CS DB EO row ss lat raise x 3
band row ss lat raise x 3
mave x 3
bic ss tri x 6

FSQ
3x5 70kg

RDL
3x10 85kg
2x10 70kg

bb inc bænk
5x3 75kg
1x10, 2x8 60kg

pull ups
1x5, 2kg, 7kg, 12kg, 17kg, 22kg
4x5 15kg
4x5 10kg

bb mili
4x5 49kg

CS DB ROW
3x12 30kg

CS DB ROW ss tri push ups x 3
CS DB EO ROW ss lat raise x 3
band row ss lat raise x 3
mave x 3
tric ss bic x 5

RDL
3x6 90kg
2x10 70kg

FFE DB split squat
3x8 15kg

leg-curl-hjul 3x bw (16reps)

bb inc bænk
3x5 75kg
3x5 70kg
3x8 60kg

pull ups
3x5 20kg
3x5 15kg
3x6 10kg

bb mili
5x3 50kg
3x6 45kg

CS DB ROW
3x12 30kg

CS DB ROW ss tricep push ups x 3
CS DB EO ROW ss lat raise x 3
band row ss lat raise x 3
mave x 3
tri ss bic x 6

RDL
3x8 90kg
2x10 70kg

FFE db split squat
3x8 15kg

bb inc bænk
5x3 75kg
5x3 70kg
3x8 60kg

pull ups
4x5 20kg
4x5 15kg
4x5 10kg

bb mili
5x3 50kg
3x8 40kg

CS DB ROW
3x12 30kg

CS DB ROW ss tri push ups x 3
bw ring row ss lat raise x 3
band row ss lat raise x 3
mave x 3
tri ss bic x 6

RDL
3x8 90kg
2x10 70kg - øget ROM

bb hip thrust
4x8 90kg

bb mili
5x5 50kg
3x8 40kg

pull ups
5x3 25kg
4x5 15kg
4x5 10kg

bb inc bænk
5x5 70kg

CS DB ROW
3x12 30kg

tri push ups ss CS CB ROW x 3
lat raise ss bw ring row x 3
lat raise ss band row x 3
mave x 3
tri ss bi x 6

RDL
3x8 90kg
2x10 70kg - øget ROM

Hip Thruster
4x10 90kg

DB split squat
3x8 15kg

bb inc bænk
4x5, 1x4 75kg
3x5 70kg
3x8 60kg

pull ups
5x3 25kg
4x5 15kg
4x5 10kg

bb mili
5x3 50kg
2x8 40kg

CS DB row
1x15, 2x12 30kg

CS DB row ss tri push ups x 3
bw ring row ss lat raise x 3
band row ss lat raise x 3
mave x 3
tri ss bic x 6

RDL
3x8 90kg
2x10 75kg

hip thrust
3x10 95kg

FFE db split squat
3x8 15kg

bb inc bænk
5x1 80kg
4x6 70kg
3x8 60kg

pull ups
3x3 26kg
3x4 20kg
3x5 15kg
3x6 10kg

bb mili
5x4 50kg

CS DB row
3x6 35kg

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

DL
100kg - 5min AMRAP - 35 reps

Hip thrust
3x10 100kg

RDL
3x10 60kg

bb mili
5x5 50kg
3x10 40kg

pull ups
5x3 25kg
4x5 15kg
4x5 10kg

bb inc bænk
6x5 70kg
1x15 + 3 + 3 + 3 40kg

CS DB ROW
3x8 35kg

CS DB ROW ss tri push ups x 3
bw ring rows ss lat raise x 3
band row ss lat raise x 3
tri ss bi ss mave x 6

RDL
3x10 90kg

hip thrust
3x10 100kg

DB split squat
3x6 17.5kg

bb mili
5x5 50kg
3x8 42kg

pull ups
5x3 25kg
3x4 20kg
3x5 15kg
3x5 10kg

bb inc bænk
7x5 70kg
1x25 40kg

CS DB ROW
3x6 35kg

CS DB ROW ss tri push ups x 3
bw ring row ss lat raise x 3
band row ss lat raise x 3
mave x 3
bic ss tri ss mave x 6

RDL
3x6 95kg

Hip thrust
3x10 95kg

DB split squat
3x6 17.5kg

bb mili
10x3 50kg - hvert min.

pull ups
5x3 25kg
4x5 15kg
4x5 10kg

bb inc bænk
10x3 75kg - hvert 2. min.

CS DB ROW
3x10 32kg

CS DB ROW ss tri push ups x 3
bw ring rows ss lat raise x 3
band row ss rear delt raise x 3
mave x 3
bic ss tri ss mave x 6

RDL
3x10 80kg
2x10 70kg - øget ROM

Hip thrust
3x10 90kg

DB split squat
3x6 17.5kg

bb mili
op til 1x3 55kg
3x5 50kg

pull ups
4x4 25kg
4x6 15kg
4x5 10kg

bb inc bænk
5x5 75kg
1x15 50kg

CS DB ROW
3x8 35kg

CS DB ROW ss tri push ups x 3
bw ring rows ss lat raise x 3
band row ss lat raise x 3
bi ss tri ss mave x 6

RDL
5x10 70kg r30sek

hip thrust
4x6 110kg r30sek

db split squat
3x8 15kg r30sek

db seated skulder
4x8 17.5kg r60sek

pull ups
3x5 25kg
4x8 10kg r60sek
3x8 bw r60sek

bb inc bænk
5x2 80kg
3x6 70kg
3x10 50kg r60sek

DB CS ROW
4x12 30kg

CS DB ROW ss tri push ups x 3
bw ring row ss lat raise
band row ss lat raise
mave x 3
tri ss bi ss mave x 6

RDL
4x6 90kg
3x8 75kg - øget ROM

Hip thrust
3x10 90kg

walking db lunges
2x20 skridt 20kg

sidd db skulderpres
4x8 20kg

pull ups
5x3 27.5kg
4x6 15kg
4x5 10kg

bb inc bænk
5x2 80kg
3x5 75kg - airfuck på 5. rep hver gang
3x8 60kg

CS DB ROW
3x8 35kg

CS DB ROW ss tri push ups x 3
bw ring row ss lat raise x 3
mave ss rear delt fly x 3
band row ss lat raise x 3
bic ss tri ss mave x 7

RDL ss band hip ext
3x8 80kg ss 3x20
2x10 60kg - øget ROM

hip thrust
3x10 80kg

db walking lunges
3x10 skridt 25kg

db seated OH pres
5x8 20kg

pull ups
5x3 27.5kg
3x5 20kg
3x5 15kg
3x5 10kg

bb inc bænk
5x3 77kg
3x6 70kg
1x13 50kg

CS DB ROW
3x8 35kg

CS DB ROW ss tri push ups x 3
bw ring rows ss lat raise x 3
band row ss lat raise x 3
mave ss rear delt fly x 3
bi ss tri ss mave x 6

RDL
3x8 90kg
3x8 75kg - øget ROM

db reverse lunge fra 1.5 skive.
3x6 17.5kg

glut.ham.raise test - kunne ikke få det til at fungere.

db seated OH pres
5x9 20kg

pull ups
1x2 30kg
5x3 28kg
3x5 20kg
3x5 15kg
3x5 10kg
3x5 bw chest to bar.

bb inc bænk
5x1 82kg
5x5 75kg
3x8 60kg

CS DB ROW
3x15 30kg

CS DB ROW ss tri push ups x 3
bw ring rows ss lat raise x 3
band row ss lat raise x 3
mave x 3
bi ss tri ss mave x 8

walking KB RDL ss KB swings
3x20skridt 2x16kg ss 3x20 32kg

db split squat ss uni lat glut. bridge
3x6 17.5kg ss 3x10 bw

læg
3x10

sidd. db OH press
3x4 25kg
3x10 20kg

pull ups
5x3 28kg
3x5 20kg
3x5 15kg
3x5 10kg

bb inc bænk
5x3 80kg
3x8 70kg
3x8 60kg

DB CS ROW
3x8 35kg

DB CS ROW ss tri push ups x 3
bw ring rows ss lat raise x 3
band row ss lat raise x 3
mave ss extern rot. x 3
bi ss tri ss mave x 6

RDL
3x8 90kg
2x10 70kg - Øget ROM

pistols ss calf raises
3x5 ss 3x12

db sidd. OH pres
3x8 22kg
3x8 20kg

pull ups
5x1 30kg
3x8 15kg
3x8 10kg
3x8 bw

bb inc bænk
3x1 85kg
4x8 70kg
4x8 60kg

CS DB ROW
3x10 35kg

CS DB ROW ss tri push ups x 3
bw ring rows ss lat raise x 3
band row ss lat raise x 3
dead bug ss extern rot. x 3
bi ss tri ss mave x 6

RDL
4x6 75kg - m. lilla band resist.
3x8 75kg - m. øget ROM

pistols ss læg
3x5 ss 3x8

db sidd. OH pres
3x5 25kg
3x10 20kg

pull ups
5x1 30kg - m. hold i top
3x3 25kg
5x3 20kg
3x5 15kg
3x5 10kg

bb inc bænk
5x1 80kg - r30sek
5x3 78kg
3x8 60kg

CS DB ROW
3x10 35kg

CS DB ROW ss ring tri ext x 3
band row ss lat raise x 3
tri push ups ss lat raise x 3
bi ss tri ss ext. rot. x 3
bi ss tri ss mave x 3

RDL
10x6 70kg r20sek

pistol ss læg
3x5 ss 3x10

db sidd OH pres
3x5 25kg
3x11 20kg

pull ups
5x1 32.5kg
3x3 25kg
5x3 20kg
3x5 15kg
3x5 10kg

bb inc bænk
5x3 80kg
5x5 75kg
3x8 60kg

CS DB ROW
3x10 35kg

CS DB ROW ss tri push ups x 3
bw ring rows narrow ss lat raise x 3
bw ring rows wide ss lat raise x 3
bw ring tri extension ss extern rot x 3
bi ss tri ss tucked front lever hold x 6

RDL
3x10 90kg
2x10 70kg

pistol ss læg
3x5 ss 3x10

db sidd OH pres
3x6 25kg
3x10 20kg

pull ups
5x1 33kg
3x3 25kg
3x6 15kg
4x8 bw i ringe

bb inc bænk
15x1 80kg r20
5x3 70kg pause i bund. r60
1x15 50kg

CS DB ROW
3x10 35kg

CS DB ROW ss tri push ups x 3
CS DB ROW ss lat raise x 3
bw ring rows ss lat raise x 3
rings triceps extension ss extern rot x 3
bi ss ti ss tucked front lever/mave x 6

DL
3x3 110kg
1x1 120kg
1x1 130kg
1x0 140kg - test, fail.

RDL
3x8 80kg

pistol ss læg
3x5/12

db sidd OH pres
4x6 25kg
3x10 20kg

pull ups
5x1 30kg - hold i top
3x3 25kg
5x3 20kg
3x5 15kg
3x5 10kg

bb inc bænk
5x1 85kg
5x3 80kg
5x3 70kg - pause i bund
60, 55, 50kg - drop set 1x8

CS DB ROW
3x10 35kg

dips
1x8 bw - test af skulder

CS DB ROW ss tri push ups x 3
bw ring rows ss lat raise x 3
band row ss lat raise x 3
extern rot ss tucked front lever hold x 3
bi ss tri ss mave x 6

DL*
3x3 100kg
*intstant doms i hams, lænd og hø side af mave efter første opvarmnings sæt på 60kg

bw squat + vertikalt medicine ball throw
3x10

step ups ss leg curls i ringe
3x10/10 bw

db sidd OH pres
3x6 25kg
3x10 20kg

pull ups
5x1 33kg
3x3 26kg
3x10 bw
3x8 bw supineret
4x5 bw neutral i ringe

bb inc bænk
5x3 80kg
3x8 70kg
3x8 60kg

OA db row
3x8 35kg

inverted row bw ss tri push ups x 3
band row ss lat raise x 6
roll outs (i ringe) ss extern rot x 3
bw ring rows ss tri extension i ringe x 3
bi ss tri ss mave x 6

DL
op til 1x1 130kg
3x3 110kg

hyper extension
3x20 bw

reverse lunge m. 2xKB
3x5 24kg

pistols
3x5 bw

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

pull ups
5x1 30kg - med hold i top
3x12 bw

bb inc bænk
5x1 80kg
5x3 70 kg - med pause i bund
3x8 60kg

+ en masse maskiner, front lever øvelse, biceps, triceps, lat raise - sikkert alt for meget volume

DL
op til
3x3 110
1x120kg
1x130kg

reverse db lunge
3x5 25kg

hyper ext
3x20 bw

pistols
1xbw + 1kg
2xbw + 2kg
op til
1xbw + 12kg

db sidd OH pres
3x7 25kg
3x10 20kg

pull ups
5x1 32kg
3x3 26kg
3x5 bw + band modstand.
3x5 bw - fokus på at komme højt op
3x5 15kg
3x8 bw - strict

bb inc bænk
op til
1x87kg
5x4 80kg
5x3 70kg - pause på bryst
3x8 60kg

oa db row
3x10 35kg

inverted row til mave ss tri push ups x 3
inverted row til bryst ss lat raise x 3
band row ss lat raise x 3
bi ss tri ss front lever/mave x 6

DL
5x3 110kg

db reverse lunge
3x5 25kg

pistols
1xbw
1x1kg
1x2kg
op til-
1x10kg

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

pull ups
5x1 33kg - hold i top
1+1+1+1+1 25kg x 3
3x10 bw

bb inc bænk
5x4 80kg
5x3 72kg - pause i bund
3x8 62kg

db row
3x10 35kg-
3x8 40kg

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

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