Side 10 af 48
Re: MMC's road to Olympia!
:
10. dec 2012, 20:06
af MChristensen
Ryg, biceps:
Lever pulldowns (plate loaded):
20x40
10x80
10x130
10x130
10x130
10x130
10x130
T-bar rows:
10x50
10x60
10x70
10x75
10x75
HS rows (plate loaded) pronated grip:
10x100
10x100
10x120
10x120
10x120
Rebcurls:
10x30
10x35
10x35
10x35
10x35
DB curls:
10x18
10x18
10x18
10x18
10x18
Mave:
Evil Wheel SS obliques:
12 - 100
12 - 100
12 - 100
Tid:1t45m
Re: MMC's road to Olympia!
:
11. dec 2012, 20:41
af MChristensen
Bryst, skuldre, triceps!
Bryst:
DB flat pres:
10x38
10x38
10x38
10x38
10x38
BB incl. pres:
10x80
10x85
10x90
10x90
10x90
DB incl. fly:
10x20
10x20
10x22
10x22
10x22
Seated BB pres:
10x50
10x45
10x45
10x50
10x55
Dips:
10xbw+24
10xbw+24
10xbw+24
10xbw+24
19xbw
Tid:1t30m
Re: MMC's road to Olympia!
:
11. dec 2012, 21:49
af busted
Skriv til mig på:
aku-slank@hotmail.com, hvis du vil vide mere om Feldskovs kost og træning.
Busted
Re: MMC's road to Olympia!
:
12. dec 2012, 16:44
af MChristensen
Ben!
Lever Legpres (plate loaded):
20x120
15x200
12x280
10x320
10x320
10x320
10x320
10x320
6x340
Smith Seated Calf Raise:
12x190
12x190
12x200
12x200
12x200
BB walking lunges:
24 skridt x25 - 10 squats x25
24 skridt x25 - 10 squats x25
24 skridt x25 - 10 squats x25
24 skridt x25 - 10 squats x25
Stifflegged DL:
10x80
10x80
10x80
10x80
10x80
Lever Seated Calf Press (plate loaded):
12x220
12x220
12x220
12x220
12x220
Tid:1t35m
Re: MMC's road to Olympia!
:
14. dec 2012, 20:36
af MChristensen
BRYST:
BP: 2m rest
20x40
15x60
12x90
10x110
8x120
6x120
4x130
10x100
9x100
10x90
DB incl. pres: 2m rest
7x40
7x40
5x40
7x36
7x36
7x36
7x36
7x36
8x36
7x36
Cable standing fly: 1,5m rest
12x12,5
12x15
12x17,5
10x20
10x20
10x17,5
12x15
12x15
12x15
12x15
Decl. CG BP: 1,5m rest
12x60
12x60
10x70
10x70
10x70
Tid:1t50m
Re: MMC's road to Olympia!
:
15. dec 2012, 15:47
af MChristensen
RYG:
Pullups: 2mins rest
10xbw
8xbw
8xbw
8xbw
6xbw
6xbw
5xbw
BOR: 2mins rest
10x100
10x100
10x100
10x100
10x100
T-bar rows: 2mins rest
10x70
10x70
10x70
10x70
10x70
Lever low row (plate loaded): 2mins rest
10x80
10x80
10x80
10x80
10x80
Smith 1 arm shrugs: 1,5mins rest:
12x40
12x40
12x40
12x40
12x40
Tid:1t20m
Re: MMC's road to Olympia!
:
17. dec 2012, 20:54
af MChristensen
SKULDRE/GUNS:
Seated DB pres: 2mins rest
15x16
12x24
12x24
8x26
8x26
8x26
8x26
8x26
8x26
8x26
9x26
Seated DB laterals: 1,5mins rest
10x16
10x16
8x16 - kunne ikke lade sig gøre med mit håndled, derfor:
Cable 1. arm laterals: 1mins rest
12x5
12x5
12x5
12x5
12x5
Facepulls: 1,5mins rest
10x65
10x65
10x65
10x65
10x65
Chinups: 2mins rest
6xbw+10 - 5xbw
6xbw+10 - 5xbw
6xbw+10 - 5xbw
6xbw+10 - 5xbw
6xbw+10 - 5xbw
Dips: 2mins rest
6xbw+40
6xbw+40
6xbw+40
6xbw+40
6xbw+40
20xbw
Preacher curls SS standing 1 arm triceps extensions: 1mins rest
8x14 - 8x14
8x14 - 8x14
8x14 - 8x14
8x14 - 8x14
8x14 - 8x14
Tid:2t15m
Re: MMC's road to Olympia!
:
18. dec 2012, 20:43
af MChristensen
BEN:
Squat: 2mins rest
20x20
12x60
12x100
12x100
12x100
12x100
12x100
Smith Seated Calf Raise: 1,5mins rest
12x190
12x190
12x200
12x200
12x200
Lever Legpres (plate loaded): 2mins rest
12x200
12x240
12x280
12x280
10x300
RDL: 2mins rest
12x60
12x80
12x80
12x80
12x80
BB walking lunges: 2mins rest
24 skridt x25 - 10 squats x25
24 skridt x25 - 10 squats x25
24 skridt x25 - 10 squats x25
24 skridt x25 - 10 squats x25
Lever Seated Calf Press (plate loaded): 1mins rest
12x220
12x220
12x220
12x220
12x220
Evil Wheel SS sidebends:
12 - 12
12 - 12
12 - 12
Tid:2timer
Re: MMC's road to Olympia!
:
20. dec 2012, 17:39
af MChristensen
BRYST:
DB flat pres: 2mins rest
20x20
15x38
12x42
12x42
10x42
10x42
8x42
8x42
8x42
8x42
6x42
Decl. BP: 2mins rest
8x100
8x100
7x100
7x95
7x90
8x85
8x85
8x85
8x85
10x85
Cable flies: 1mins rest
12x15
12x15
12x15
12x15
12x15
12x15
12x15
12x15
12x15
12x15
Dips: 1,5mins rest
10xbw
10xbw
10xbw
10xbw
10xbw
Tid:1t40m
Re: MMC's road to Olympia!
:
21. dec 2012, 19:14
af MChristensen
RYG:
Pullups: 2mins rest
8xbw+5
8xbw+5
7xbw+5
6xbw+5
6xbw+5
5xbw+5
5xbw+5
5xbw+5
DL:
8x90
5x130
3x150
2x160
4x140
8x100
8x100
8x100
8x100
8x100
Lever low row (plate loaded): 2mins rest
10x80
10x80
10x80
10x80
10x80
10x80
Cable pullovers: 1mins rest
12x20
12x30
12x30
12x30
12x30
Tid:2timer-ishNU: BIO SAMMEN MED HOBITTEN
!!!!
Re: MMC's road to Olympia!
:
22. dec 2012, 16:06
af MChristensen
SNITTE/SKANK:
Seated mili: 2mins rest
15x20
12x40
10x50
10x55
8x60
8x60
8x60
6x65
Facepulls: 1,5mins rest
10x60
10x65
10x65
10x65
10x65
10x65
DB laterals: 1,5mins rest
8x14
8x14
8x14
Cable laterals:
8x6
8x6
8x6
8x6
8x6
Chinups: 2mins rest
8xbw+10
8xbw+10
8xbw+10
8xbw+10
7xbw+10
Dips: 2mins rest
8xbw+40
8xbw+40
8xbw+40
7xbw+40
7xbw+40
Preacher curls SS triceps 1 arm ext: 1mins rest
8x14 - 8x14
8x14 - 8x14
8x14 - 8x14
8x14 - 8x14
8x14 - 8x14
Tid:2t30m
Re: MMC's road to Olympia!
:
22. dec 2012, 18:21
af fretlz
MChristensen skrev:BOV/SKANK:
Haha, EPIC
Re: MMC's road to Olympia!
:
26. dec 2012, 15:44
af MChristensen
KØLLE/KOGEFLÆSK/STEGEFLÆSK:
d. 23. december
Legpres: SS Evil Wheel:
20x100
20x150
15x200 - 12
15x200 - 12
15x200 - 12
15x200 - 12
15x200 - 12
SLDL: 2mins rest
12x60
12x90
12x90
12x90
12x90
Front squat: SS cable crunches:
8x60
6x90 - 12x50
6x90 - 12x50
6x90 - 12x50
6x90
Tid:1t20m
Re: MMC's road to Olympia!
:
26. dec 2012, 15:57
af MChristensen
BOV:
DB flat pres: 2mins rest
20x18
12x42
12x42
10x42
10x42
9x42
8x42
8x42
8x42
8x42
8x42
Incl. BP: 2mins rest
12x60
12x70
8x80
8x80
7x80
6x80
6x80
6x80
6x80
6x80
DB incl. flies: 1,5mins rest
12x16
12x16
12x18
12x18
12x18
12x18
12x18
8x20
8x20
8x20
Dips:
10xbw
10xbw
10xbw
10xbw
10xbw
Tid:1t35m
Re: MMC's road to Olympia!
:
27. dec 2012, 18:51
af MChristensen
KAM, MØRBRAD:
DL: 2mins rest
12x60
10x100
8x120
8x120
8x120
8x120
8x120
5x140 3mins rest
5x140
5x140
Pullups: 2mins rest
8xbw
8xbw
8xbw
8xbw
7xbw
6xbw
6xbw
6xbw
6xbw
6xbw
Lever 1 arm row: 1,5mins rest:
10x60
10x60
10x60
10x60
10x60
10x60
10x60
10x60
10x60
10x60
Tid:2timer
Efterfulgt af flytning af 5 tons træpiller (Y)
Re: MMC's road to Olympia!
:
28. dec 2012, 17:25
af MChristensen
SNITTE/SKANK:
Seated mili: 2mins rest
20x20
12x40
10x50
10x55
5x60
5x60
5x60
5x60
5x60
10x50
10x50
Facepulls: 1,5mins rest
10x60
10x60
10x65
10x65
10x65
DB laterals: 1mins rest
8x12
8x12
8x12
8x12
8x12
Dips: 2mins rest
8xbw+40
8xbw+40
8xbw+40
7xbw+40
7xbw+40
Chinups: 2mins rest
8xbw+10
8xbw+10
8xbw+10
7xbw+10
7xbw+10
Preacher curls SS triceps 1 arm ext: 1,5mins rest
8x16 - 8x16
8x16 - 8x16
8x16 - 8x16
8x16 - 8x16
8x16 - 8x16
Tid:2t10m
Re: MMC's road to Olympia!
:
30. dec 2012, 16:24
af MChristensen
BEN, MAVE:
Squat: 2mins rest
20x20
12x60
12x100
12x100
8x110
8x110
8x110
8x110
Front squat: 2mins rest
10x60
8x70
8x70
8x70
SLDL: 2mins rest
12x60
10x100
10x100
10x100
10x100
10x100
Seated smith calf pres: 1,5mins rest
12x190
12x190
12x190
12x200
12x200
Side bends: 1mins rest
12
12
12
12
12
Crunches: 1mins rest
10xbw+10
10xbw+10
10xbw+10
10xbw+10
10xbw+10
Stifflegged leg pres: 1mins rest
12x220
12x220
12x220
12x220
12x220
Tid:2timer
Re: MMC's road to Olympia!
:
2. jan 2013, 17:34
af MChristensen
BRYST:
Incl. BP: P120
20x20
15x40
12x60
10x80
10x90
6x100
6x100
6x100
DB incl. pres: P120
8x40
8x40
8x40
8x40
8x40
7x40
7x40
6x40
6x40
6x40
Cable flies: P60
12x15
12x15
12x15
12x15
12x15
Dips: P90
10xbw
10xbw
10xbw
10xbw
10xbw
10xbw
10xbw
10xbw
10xbw
10xbw
Tid:1t30m
Re: MMC's road to Olympia!
:
3. jan 2013, 18:11
af MChristensen
RYG:
DL: 2mins rest
12x60
10x100
8x120
8x120
8x120
8x120
8x120
5x140 3mins rest
5x140
5x140
Pullups: 2mins rest
10xbw
8xbw
8xbw
7xbw
6xbw
6xbw
5xbw
5xbw
5xbw
5xbw
Lever low row (plate loaded): 1,5mins rest:
12x80
10x100
10x100
10x100
10x100
10x100
10x100
10x100
Tid:2timer
Re: MMC's road to Olympia!
:
4. jan 2013, 21:54
af MChristensen
SKULDRE, ARME:
Standing DB shoulder pres: P120
15x16
12x20
10x24
10x24
10x24
9x24
9x24
Lever seated shoulder pres (PL): P120
8x100
8x100
8x110
6x110
6x110
Facepulls: P90
10x65
10x65
10x65
8x70
8x70
Lever laterals: P90
12x60
12x70
8x80
8x80
8x82,5
8x82,5
10x60
DB reversed fly: P90
12x7
12x7
12x7
12x7
12x7
Chinups: P120
8xbw+10
8xbw+10
6xbw+15
6xbw+15
5xbw+20
Dips: P120
6xbw+40
8xbw+40
8xbw+40
6xbw+40
5xbw+40
Hammer curls SS DB triceps 1 arm extensions: P60
8x20 - 8x16
8x20 - 8x16
8x20 - 8x16
8x20 - 8x16
8x20 - 8x16
Tid:2t30m
Re: MMC's road to Olympia!
:
5. jan 2013, 15:42
af MChristensen
BEN:
Leg press (plate loaded): P180
20x120
12x160
12x280
10x320
10x340
8x360
8x380
3x400
90° calf raise: P90
12x190
12x210
12x210
12x210
12x210
RDL: P120
12x60
12x80
10x100
10x100
10x100
10x100
Stiff legged calf dropset til failure:
130-120-110-90-70-50
130-120-110-90-70-50
130-120-110-90-70-50
Planke: P60
90s
90s
75s
60s
Tid:2t10m
Re: MMC's road to Olympia!
:
7. jan 2013, 20:36
af MChristensen
Back To Basics 2:
ROTATION A: UGE 1
Bænkpres:
10x100
10x100
10x100
10x110
DB incl. pres:
12x36
12x36
12x36
12x36
Seated DB pres:
10x26
10x26
10x26
10x26
Machine laterals:
10x70
10x70
10x70
10x70
Skullcrushers:
12x40
12x40
12x40
12x40
Mave:
Weighted sit ups:
12xbw+20
12xbw+20
12xbw+20
12xbw+20
Evil Wheel SS sider:
12 - 60
12 - 60
12 - 60
Tid:1t45m
Re: MMC's road to Olympia!
:
7. jan 2013, 21:15
af markn
En slags crunch, det må være en vild øvelse
Re: MMC's road to Olympia!
:
7. jan 2013, 21:25
af MChristensen
markn skrev:En slags crunch, det må være en vild øvelse
This:
http://www.youtube.com/watch?v=PH7Dn98kMmc
Re: MMC's road to Olympia!
:
8. jan 2013, 20:21
af MChristensen
Back To Basics 2:
ROTATION A:
Squat:
20xlol
12x60
10x100
10x100
10x100
10x100
Rumænsk DL:
10x60
10x100
10x100
10x100
10x100
BOR:
10x60
10x90
10x90
10x100
10x100
Pullups:
8xbw
8xbw
8xbw
8xbw
BB curls: - Håndled brokker sig stadig, efter hvad, 3 måneder nu?*
10x30
10x30
10x30
10x30
Calfs kunne ikke lade sig gøre. Grundet lørdagens dropsets har jeg gået som en handicappet lige siden.
Tid:1t20m
*Løsningsforslag modtages med kyshånd.
Re: MMC's road to Olympia!
:
9. jan 2013, 19:55
af MChristensen
Back To Basics 2:
ROTATION B:
Incl. BP:
20xlol
12x60
10x90
10x90
10x90
10x90
Decl. DB pres:
10x34
10x34
10x34
10x34
Military:
10x40
10x50
10x50
10x50
10x50
DB rear laterals:
12x8
12x8
12x8
12x8
Pushdowns:
10x50
10x50
10x45
10x45
Planken:
90s
90s
75s
60s
Tid:1t30m
Re: MMC's road to Olympia!
:
10. jan 2013, 19:35
af MChristensen
Back To Basics 2:
ROTATION B:
Dødløft:
15x60
10x100
10x120
10x120
10x120
10x120
Legpres (plate loaded):
15x120
12x200
10x320
10x320
10x320
10x320
Meadow rows:
10x50
10x50
10x50
10x50
WG pulldowns (plate loaded):
12x100
12x140
10x140
10x140
Preacher curls:
10x14
10x14
10x14
10x14
Seated calfpres:
12x170
12x170
12x170
12x170
Tid:1t45m
Re: MMC's road to Olympia!
:
11. jan 2013, 17:40
af MChristensen
Back To Basics 2:
ROTATION C:
Decl. bænkpres:
20xlol
15x60
10x100
10x110
10x110
10x110
10x110
DB bænkpres:
12x40
11x40
10x40
10x40
Pushpres:
12xlol
8x40
8x50
8x60
8x60
8x60
8x60
DB lean-away laterals:
10x7
10x7
10x7
10x7
OH triceps extensions:
12x30
12x30
12x30
12x30
Weighted situps:
12xbw+20
12xbw+20
12xbw+20
12xbw+20
Tid:1t30m
Re: MMC's road to Olympia!
:
12. jan 2013, 16:09
af MChristensen
Back To Basics 2:
ROTATION C:
Front squat:
12xlol
12x40
12x60
12x70
10x80
10x80
10x80
5x90
2x100
Rackpulls:
8x50
8x90
8x130
8x130
8x130
8x130
Pulley:
10x60
10x60
10x65
10x65
Chinups:
10xbw
10xbw
10xbw
10xbw
Standing calfraises:
12x130
12x130
12x130
12x130
Standing DB hammer curls:
10x20
10x20
10x20
10x20
Tid:1t45m
Sidste træning af første uge på Back To Basics 2. Alt i alt en superb træning. Specielt er jeg overrasket over, hvor godt front squat fungerede. Mine calfs er stadig lidt ramte, det kan kun være dropsets sidste uge der spøger endnu.
Nu står den på powernap efterfulgt af 25-års fødselsdag! God weekend.
Re: MMC's road to Olympia!
:
14. jan 2013, 19:53
af MChristensen
Back To Basics 2:
ROTATION A, UGE 2:
Bænkpres:
15xlol
8x110
8x110
8x110
8x115
DB incl. pres:
10x38
10x38
10x38
10x38
Pushpres:
10x40
10x50
8x60
8x60
8x60
8x60
Cable laterals:
10x6,25
10x6,25
10x6,25
10x6,25
Skullcrushers:
10x45
10x50
10x50
10x50
Evil Wheel SS sider:
12 - 60
12 - 60
12 - 60
12 - 60
Tid:2timer