Side 9 af 48
Re: MMC's road to Olympia!
:
8. okt 2012, 20:20
af MChristensen
Hjemvendt fra DM -FUUAAARK det var fedt! Min comrade var desværre ikke en af de 6 der gik videre til finalen i AF, men er oplevelsen samt erfaringen rigere. En fornøjelse at se de store BB klasser på scenen give den max gas.
Ryg, bryst!
Ryg:
Lever pulldown (plate loaded):
20x40
10x140
10x140
10x140
8x140
8x140
Meadows:
8x60
8x60
8x60
8x60
8x60
Noget pullups-fjol.
Smith one-arm shrugs:
10x40
10x40
10x40
10x40
10x40
Bryst:
DB incline press:
10x40
10x40
10x40
10x40
10x40
Lever wide chest pres (plate loaded):
10x120
10x120
10x120
9x120
8x120
Lever pulldown (plate loaded) SS pushups:
12x80 - 30
12x80 - 15+10
12x80 - 20
12x80 - 20
15 mins cardio
Tid:2timer
Re: MMC's road to Olympia!
:
9. okt 2012, 13:33
af MChristensen
Tror min benstyrke er gået på ferie eller også er det fordi, at det efterhånden er længe siden jeg har squattet.
Ville egentlig har eksperimenteret med noget sissy-squat til slut, men energien var simpelthen ikke til det.
Ben/mave:
Leg extensions som opvarming.
Squat:
15xstang
12x40
8x60
8x80
8x100
5x110
5x110
5x110
5x110
6x100
Safety Bar Seated Calf Raise:
12x190
12x190
12x190
12x190
12x190
Rumænsk DL:
10x100
10x100
10x100
10x100
10x100
Walking BB lunges SS squats:
20meter x 20kg
20meter x 20kg - 12x20
20meter x 20kg
20meter x 20kg - 12x20
20meter x 20kg
20meter x 20kg - 12x20
Hyperextensions SS Lying Leg-Hip Raise:
12 - 12
12 - 12
12 - 12
12 - 12
12 - 12
Lever 45° Calf Raise SS Obliques-halløj
12x200 - 20
12x200 - 20
12x200 - 20
12x200 - 20
12x200 - 20
Tid: 2timer
Re: MMC's road to Olympia!
:
10. okt 2012, 20:34
af MChristensen
Har de sidste 3 dage følt mig temmelig voldtaget og endda ikke på nogen rar måde. Hårde DOMS efter hver træning og relativt lav energi
Skuldre, Guns:Seated military press:
20xstang
12x30
5x40
10x50
10x50
10x50
10x50
8x55
Lever lateral raises:
10x60
10x60
10x60
10x60
10x60
Facepulls:
10x55
10x55
10x55
10x55
10x55
Biceps/Triceps:Chinups supersettet med dips:
8xbw - 8xbw+26
8xbw - 8xbw+26
8xbw - 8xbw+26
8xbw - 7xbw+26
8xbw - 15xbw
Concentration curls supersettet med BB CG incline press:
10x14 - 10x60
10x14 - 10x60
10x14 - 10x60
10x14 - 10x60
10x14 - 10x60
Tid:1t45mins
Re: MMC's road to Olympia!
:
12. okt 2012, 18:30
af MChristensen
Dagen i dag er bl.a. gået med testning af Aalborgs elitesvømmere i forbindelse med studiet samt nedenstående hurtige træning. Lader op til søndag @ Afrika :-)
Ryg, biceps!
Chinups:
12xbw
10xbw
10xbw
10xbw
10xbw
Lever pulldown (plate loaded):
10x100
10x100
10x100
10x100
10x100
DB BOR:
12x40
12x40
12x40
12x40
12x40
Biceps:
Cable curls:
10x10
10x10
10x10
10x12,5
10x12,5
Tid:1time
Re: MMC's road to Olympia!
:
3. nov 2012, 12:53
af MChristensen
Hjemvendt efter 3 uger i Afrika. 1 uge = bestigning af Kilimanjaro. 2 uge = luksus ophold og safari. 3 uge = strandferie.
Skønt at komme i gang med træningen igen, der er dog noget styrke der skal indhentes.
Ryg/Bryst:Pullups:
50 @ 7 sæt
BB BOR:
12x60
10x80
10x80
10x80
10x80
10x80
Seated low row:
10x75
10x75
10x75
10x75
10x75
Smith 1arm shrugs:
10x30
10x30
10x30
10x30
10x30
Bryst:Incline BB pres:
10x60
10x80
8x80
8x80
8x80
7x80
Flat DB pres:
12x34
10x34
10x34
8x34
8x34
Cable flies:
10x15
10x15
10x15
10x15
10x15
Tid:1t45m
Re: MMC's road to Olympia!
:
4. nov 2012, 14:35
af MChristensen
Ben/mave:
Lever 45° Leg Press (plate loaded): 2mins pause mellem sets
12x120
12x200
10x280
10x280
10x280
10x280
10x280
10x280
10x280
Safety Bar Seated Calf Raise: 1,5mins pause mellem sets
12x170
12x170
12x170
12x170
12x170
Leg extensions supersettet med et-bens legcurls: 1,5mins pause mellem sets
10x60 - 10x20
10x60 - 10x20
10x60 - 10x20
10x60 - 10x20
10x60 - 10x20
Lever 45° Calf Raise (plate loaded): 1mins pause mellem sets
12x160 - 12x90
12x160 - 12x100
12x160 - 12x100
12x160 - 12x100
12x160 - 12x100
Mave: Ingen pause mellem sets
45° Side bends:
12xbw
12xbw
12xbw
12xbw
12xbw
Cable crunches: 1,5mins pause mellem sets
12x90
12x90
12x90
12x90
12x90
Tid:1t40m
Re: MMC's road to Olympia!
:
5. nov 2012, 20:30
af MChristensen
Skuldre, Guns:
Skuldre:
Seated military press:
12xstang
12x40
10x50
10x50
10x50
10x50
Db lateral raises:
10x12
10x12
10x12
10x12
Facepulls:
10x45
10x45
10x45
10x45
Biceps/Triceps:
Chinups supersettet med dips:
8xbw - 8xbw+14
8xbw - 8xbw+14
8xbw - 8xbw+14
8xbw - 8xbw+14
Cable one arm curls supersettet med cable one arm triceps extensions:
10x12,5 - 10x12,5
10x12,5 - 10x12,5
10x12,5 - 10x12,5
10x12,5 - 10x12,5
Tid:1t30mins
Re: MMC's road to Olympia!
:
7. nov 2012, 16:44
af MChristensen
Ryg, bryst:
Pullups: 3 mins rest
50 @ 7 sæt
BB BOR: 2 mins rest
10x90
10x90
10x90
10x90
10x90
Seated rows: 1,5 mins rest
12x90
12x90
12x90
12x90
12x90
DB incline pres: 2 mins rest
10x34
10x34
10x34
10x34
10x34
BP: 2 mins rest
10x80
10x80
10x80
10x80
10x80
DB incline flies SS DB shrugs: 2 mins rest
10x18 - 12x40
10x18 - 12x40
10x18 - 12x40
10x18 - 12x40
10x18 - 12x40
Tid:1t50m
Re: MMC's road to Olympia!
:
8. nov 2012, 16:08
af MChristensen
Ben/mave:
15mins opvarming.
Lever 45° Leg Press (plate loaded): 3mins pause mellem sets
12x120
12x200
10x280
10x280
10x320
10x320
10x320
Safety Bar Seated Calf Raise: 1,5mins pause mellem sets
12x190
12x190
12x190
12x190
12x190
Rumænsk DL:
10x90
10x90
10x90
10x90
10x90
Lever 45° Calf Raise (plate loaded): 1mins pause mellem sets
12x180
12x180
12x180
12x180
12x180
Mave: Ingen pause mellem sets
45° Side bends:
12xbw
12xbw
12xbw
12xbw
12xbw
Cable crunches: 1,5mins pause mellem sets
12x90
12x90
12x90
12x90
12x90
Tid:1t50m
Re: MMC's road to Olympia!
:
9. nov 2012, 15:45
af MChristensen
Dagens træning efterfulgt af flytning af 5 tons træpiller
15 mins opvarmning
Skuldre, Guns:Skuldre: Seated DB press: 3 mins rest
12x12
10x26
10x26
10x26
10x26
10x26
DB lateral raises: 2 mins rest
10x14
10x14
10x14
10x14
10x14
Facepulls: 1,5 mins rest
10x50
10x50
10x50
10x50
10x55
10x55
Biceps/Triceps: Chinups: 2 mins rest
8xbw
8xbw
8xbw
8xbw
8xbw
Dips:
15xbw 2 mins rest
15xbw
15xbw
15xbw
15xbw
Cable one arm curls supersettet med DB triceps extensions: 2 mins rest
10x12,5 - 10x30
10x12,5 - 10x30
10x12,5 - 10x30
10x15 - 10x30
10x15 - 10x30
Tid:1t40mins
Re: MMC's road to Olympia!
:
11. nov 2012, 14:31
af MChristensen
Ryg, bryst:
Pullups: 3 mins rest
50 @ 7 sæt
Pulley: 2 mins rest
8x60
8x60
8x60
8x60
8x60
Seated one arm rows (plate loaded): 1,5 mins rest
10x50
10x50
10x50
10x50
10x50
BB incline pres: 2 mins rest
10x80
10x80
10x80
10x80
9x80
DB flat press: 2 mins rest
10x34
10x34
10x34
10x34
9x34
Cable flies: 1 min rest
10x12,5
10x12,5
10x12,5
10x12,5
10x12,5
Tid:1t40m
Re: MMC's road to Olympia!
:
13. nov 2012, 16:28
af MChristensen
Ben/mave:
Lever 45° Leg Press (plate loaded): 3mins rest
12x120
10x160
10x200
10x280
10x280
10x320
10x320
10x320
8x320
Front squat: 2 mins rest
8x70
8x70
8x70
8x70
8x70
Safety Bar Seated Calf Raise SS 45° Side bends: 1,5mins rest
12x190 - 12xbw
12x190 - 12xbw
12x190 - 12xbw
12x190 - 12xbw
12x190 - 12xbw
Rumænsk DL:
10x90
10x90
10x90
10x90
10x90
Lever 45° Calf Raise (plate loaded): SS Cable crunches: 2mins rest
12x200 - 12x100
12x200 - 12x100
12x200 - 12x100
12x200 - 12x100
12x200 - 12x100
Tid:1t50m
Re: MMC's road to Olympia!
:
14. nov 2012, 21:54
af MChristensen
Skuldre, Guns:
Skuldre:
Seated Lever press (plate loaded) SS Facepulls: 2 mins rest
10x80 - 10x45
10x90 - 10x55
10x90 - 10x60
10x90 - 10x60
10x90 - 10x60
Seated DB lateral raises: 2 mins rest
8x16 - 8x12
8x16 - 8x12
8x16 - 8x12
8x16 - 8x12
8x16 - 8x12
Biceps/Triceps:
Chinups SS dips: 2 mins rest
8xbw - 15xbw
8xbw - 15xbw
8xbw - 15xbw
8xbw - 15xbw
8xbw - 12xbw
CG Incline BB press SS concentration curls: 2 mins rest
8x60 - 8x14
8x60 - 8x14
8x60 - 8x14
8x60 - 8x14
8x60 - 8x14
DB curls SS DB one arm triceps extensions: 2 mins rest
8x14 - 8x14
8x14 - 8x14
8x14 - 8x14
8x14 - 8x14
8x14 - 8x14
Tid:1t30mins
Re: MMC's road to Olympia!
:
16. nov 2012, 18:25
af MChristensen
Ryg, bryst:
Lever pulldowns (plate loaded): 2 mins rest
12x40
10x120
10x120
10x130
10x130
10x130
BB BOR: 2 mins rest
10x80
10x80
10x80
10x80
10x80
Pulley: 2 mins rest
10x60
10x60
10x60
10x60
10x60
BB incline pres: 2 mins rest
10x75
10x75
10x80
10x85
10x85
DB flat press: 2 mins rest
10x34
10x34
10x34
10x34
10x34
Cable flies: 1 min rest
10x12,5
10x15
10x15
10x15
10x15
Tid:2timer
Re: MMC's road to Olympia!
:
17. nov 2012, 15:37
af MChristensen
Ben/mave:
Lever 45° Leg Press (plate loaded): 3mins rest
12x120
10x180
10x280
10x280
10x300
10x320
10x320
Safety Bar Seated Calf Raise SS 45° Side bends: 1,5mins rest
12x190 - 12xbw
12x190 - 12xbw
12x190 - 12xbw
12x190 - 12xbw
12x190 - 12xbw
Rumænsk DL:
10x90
10x90
10x90
10x90
10x90
Lever 45° Calf Raise (plate loaded): SS Cable crunches: 2mins rest
12x200 - 12x100
12x200 - 12x100
12x220 - 12x100
12x220 - 12x100
12x220 - 12x100
Tid:2timer
Re: MMC's road to Olympia!
:
20. nov 2012, 21:23
af MChristensen
18-11-2012 - træning i det gamle center, så det blev noget alternativt :s
Skuldre, Guns:
Skuldre:
Seated military SS facepulls: 2 mins rest
10x60
10x60
10x60
10x60
10x60
Standing DB lateral raises: 2 mins rest
10x14
10x14
10x14
10x14
10x14
Biceps/Triceps:
CG Incline BB press SS concentration curls: 2 mins rest
8x60 - 8x14
8x60 - 8x14
8x60 - 8x14
8x60 - 8x14
8x60 - 8x14
Tid:1t15mins
Re: MMC's road to Olympia!
:
20. nov 2012, 21:28
af MChristensen
10 mins cardio.
Bryst, Ryg:
BB incline pres: 2 mins rest
12x40
10x60
10x80
10x80
10x80
10x85
10x85
DB flat press: 2 mins rest
10x36
10x36
10x36
10x36
10x36
Cable flies: 1,5 min rest
10x15
10x20
10x20
10x20
10x20
Pullups: 3 mins rest
8xbw
5xbw+10
5xbw+10
5xbw+10
4xbw+10
7xbw
BB BOR: 2 mins rest
10x90
10x90
10x90
10x100
10x100
Lever pulldowns (plate loaded): 2 mins rest
12x80
12x80
12x80
12x80
12x80
Smith shrugs: 1,5 mins rest
10x30
10x40
10x50
10x50
10x50
Tid:2timer
Re: MMC's road to Olympia!
:
21. nov 2012, 16:38
af MChristensen
Ben/mave:
Lever 45° Leg Press (plate loaded): 3mins rest
12x120
10x160
10x280
10x300
10x300
10x320
10x320
Safety Bar Seated Calf Raise SS 45° Side bends:
12x190 - 12xbw
12x190 - 12xbw
12x190 - 12xbw
12x190 - 12xbw
12x190 - 12xbw
Rumænsk DL: 3mins rest
10x90
10x90
10x90
10x90
10x90
Lever 45° Calf Raise (plate loaded): SS Cable crunches: 2mins rest
12x200 - 12x100
12x200 - 12x100
12x220 - 12x100
12x220 - 12x100
12x220 - 12x100
Walking db lunges: 2mins rest
12xbw+2x20
12xbw+2x20
12xbw+2x20
Tid:2t15m
Re: MMC's road to Olympia!
:
21. nov 2012, 17:51
af fretlz
du har skrevet wakling - er det fordi du vaklede lidt
det gjorde jeg hvert fald haha
Re: MMC's road to Olympia!
:
21. nov 2012, 19:41
af MChristensen
fretlz skrev:du har skrevet wakling - er det fordi du
vaklede lidt det gjorde jeg hvert fald haha
Vaklede meget, flød bogstavelig talt ned ad trappen ^_ ^
Re: MMC's road to Olympia!
:
22. nov 2012, 21:15
af MChristensen
Jeg er ved at være back-in-business efter Afrikaturen, det er fakin' great.
Skuldre, Guns:Skuldre:Seated Lever press (plate loaded) SS Facepulls: 2 mins rest
12x40 - 12x10
10x80 - 12x20
10x90 - 10x55
10x90 - 10x60
10x90 - 10x60
10x100 - 10x65
10x100 - 10x65
Standing DB lateral raises: 1,5 mins rest
10x14
10x14
10x14
10x14
10x14
Biceps/Triceps:Chinups SS dips: 2 mins rest
8xbw - 10xbw+20
8xbw - 10xbw+20
8xbw - 10xbw+20
8xbw - 10xbw+20
8xbw - 7xbw+20
CG Incline BB press SS concentration curls: 2 mins rest
10x60 - 10x14
10x60 - 10x14
10x60 - 10x14
10x60 - 10x14
10x60 - 10x14
Pushdowns SS WG chinups: 2 mins rest
10x90 - 5xbw
10x90 - 5xbw
9x90 - 5xbw
10x80 - 5xbw
Tid:1t30mins
Re: MMC's road to Olympia!
:
24. nov 2012, 16:33
af MChristensen
Bryst, Ryg:
Pullups: 2 mins rest
10xbw
9xbw
8xbw
7xbw
7xbw
8xbw
BB BOR: 2 mins rest
10x80
10x90
10x90
10x90
10x100
10x100
Pulleys: 2 mins rest
10x60
10x60
10x60
10x60
10x60
BB incline pres: 2 mins rest
12x40
12x40
10x80
10x80
10x80
10x85
10x90
DB flat press: 2 mins rest
10x36
10x36
10x36
10x36
10x36
Cable flies SS Smith shrugs: 0 mins rest
10x40 - 10x15
10x40 - 10x15
10x40 - 10x15
10x40
Tid:2timer
Re: MMC's road to Olympia!
:
25. nov 2012, 17:30
af MChristensen
Ben/mave:
Lever 45° Leg Press (plate loaded): 3mins rest
12x140
10x240
10x320
10x320
10x320
10x320
10x320
Safety Bar Seated Calf Raise SS 45° Side bends:
12x190 - 12xbw
12x210 - 12xbw
12x210 - 12xbw
12x210 - 12xbw
12x210 - 12xbw
Rumænsk DL: 2mins rest
10x90
10x100
10x100
10x100
10x100
Lever 45° Calf Raise (plate loaded): SS Cable crunches: 2mins rest
12x200 - 12x100
12x200 - 12x100
12x210 - 12x100
12x210 - 12x100
12x210 - 12x100
Walking db lunges: SS Squat: 2mins rest
16skridt+2x20 - 60kg
16skridt+2x20 - 80kg
- 80kg
Tid:2t15m
Re: MMC's road to Olympia!
:
26. nov 2012, 20:53
af MChristensen
Skuldre, Guns:
Skuldre:
Seated DB lateral raises: 2 mins rest
10x14
10x14
10x14
10x14
10x14
Seated Lever press (plate loaded) SS Facepulls: 2 mins rest
12x40
10x80 - 10x60
10x80 - 10x60
10x90 - 10x60
10x100 - 10x65
10x100 - 10x65
Biceps/Triceps:
Chinups SS dips: 2 mins rest
12xbw - 12xbw+24
12xbw - 10xbw+24
9xbw - 8xbw+24
8xbw - 7xbw+24
8xbw - 7xbw+24
CG Incline BB press SS concentration curls: 2 mins rest
10x60 - 10x14
10x60 - 10x14
10x65 - 10x14
10x65 - 10x14
10x65 - 10x14
DB curls SS reversed 1 arm triceps ext.: 2 mins rest
8x18 - 10x15
8x18 - 10x15
8x18 - 10x15
8x18 - 10x15
8x18 - 10x15
Tid:1t30mins
Re: MMC's road to Olympia!
:
28. nov 2012, 20:30
af MChristensen
10 mins opvarmning
Bryst, Ryg:
Pullups: 2 mins rest
10xbw
9xbw
8xbw
8xbw
8xbw
7xbw
BB BOR: 2 mins rest
10x90
10x90
10x100
10x100
10x100
Pulleys: 2 mins rest
10x60
10x60
10x60
10x65
5x80 - 5x70 6x60
BB incline pres: 2 mins rest
12x40
10x60
10x80
10x80
10x85
10x90
8x95
DB flat press: 2 mins rest
10x36
10x36
10x36
10x36
8x42
Cable lying flies: 1,5 mins rest
12x10
10x12,5
10x12,5
10x12,5
10x12,5
Tid:2t30m
Re: MMC's road to Olympia!
:
29. nov 2012, 18:09
af MChristensen
Ben/mave:
Lever 45° Leg Press (plate loaded): 3 mins rest
12x140
10x160
10x320
10x320
10x320
10x320
8x360
Safety Bar Seated Calf Raises: 1 min rest
12x190
12x190
12x190
12x190
12x190
Rumænsk DL: 2 mins rest
10x100
10x100
10x100
10x100
10x110
Lever 45° Calf Raise (plate loaded): SS Cable crunches:
12x220 - 12x100
12x220 - 12x100
12x220 - 12x100
12x220 - 12x100
12x220 - 12x100
Side Bends: 1,5 mins rest
12xbw
12xbw
12xbw
12xbw
12xbw
Front Squat: 2 mins rest
8x50
8x60
8x60
8x60
8x60
Tid:2t15m
Re: MMC's road to Olympia!
:
30. nov 2012, 16:57
af MChristensen
Skuldre, Guns:
Skuldre:
Seated DB pres: 2 mins rest
15x14
10x24
10x30
9x30
6x30
10x24
Cable laterals: 1 min rest
8x7,5
10x7,5
10x7,5
10x7,5
10x7,5
Facepulls: 1,5 mins rest
10x55
10x65
10x65
10x65
10x65
Biceps/Triceps:
Chinups SS dips: 2 mins rest
10xbw - 8xbw+28
10xbw - 8xbw+28
9xbw - 8xbw+28
9xbw - 8xbw+28
9xbw - 8xbw+28
Tid:1time
Re: MMC's road to Olympia!
:
4. dec 2012, 14:03
af MChristensen
Bulgarian Power Burst UGE 1, dag 1:
Bryst, skulder, triceps: Pause: 1-2 mins
DB flat pres:
20x20
12x36
12x36
12x36
12x36
12x36
12x36
Incline BP:
12x60
12x60
12x60
12x60
12x60
12x60
Seated BB military pres:
12x35
12x35
12x35
12x35
12x35
12x35
Cable laterals:
12x5
12x5
12x5
12x5
12x5
12x5
Dips:
12xbw
12xbw
12xbw
12xbw
12xbw
12xbw
Tid:2timer
Re: MMC's road to Olympia!
:
6. dec 2012, 21:29
af MChristensen
Der er ikke noget som at træne med sygdom i kroppen:
Pulldowns:
12x50
12x80
12x70
12x70
12x65
12x65
Chinups:
8xbw
8xbw
8xbw
Squat:
12x20
12x60
12x60
12x60
Front squat:
8x60
8x60
8x60
BB rows:
12x60
12x60
12x60
12x60
Rumænsk DL, high:
12x40
12x40
12x40
12x40
12x40
Re: MMC's road to Olympia!
:
8. dec 2012, 15:50
af MChristensen
Bryst/triceps:
High incline DB pres:
12x30
12x34
8x38
8x38
8x38
8x36
8x34
8x32
8x32
8x32
8x32
Low incline DB flies:
12x20
12x20
12x20
12x20
12x20
Decline CGBP:
12x60
8x80
8x80
8x90
8x85
8x85
8x80
8x80
Dips SS hanging legraises:
12xbw - 12
12xbw - 12
12xbw - 12
12xbw - 12
15 mins cardio.
Tid:1t30m