Side 11 af 48
Re: MMC's road to Olympia!
:
15. jan 2013, 20:17
af MChristensen
Back To Basics 2:
ROTATION A:
Squat:
20xlol
12x60
10x90
8x110
8x110
8x110
8x110
Rumænsk DL:
10x60
8x100
8x100
8x110
8x110
BOR:
8x100
8x100
8x110
8x110
Pullups:
8xbw
8xbw
8xbw
7xbw
DB curls:
8x22
8x22
8x22
8x22
Standing calfraise:
12x130
12x170
12x170
12x170 - 12x130 - 12x90 - 12x50
Re: MMC's road to Olympia!
:
16. jan 2013, 22:46
af MChristensen
Back To Basics 2:
ROTATION B:
Incl. BP:
20x40
8x80
8x95
8x95
8x95
8x95
Decl. BB pres:
10x105
10x105
10x105
10x105
Military i smith:
8x50
8x60
8x60
8x60
8x60
DB rear laterals SS cable pushdowns:
10x9 - 10x45
10x9 - 10x45
10x9 - 10x45
10x9 - 10x45
Planken:
90s
75s
60s
60s
Tid:1time
Re: MMC's road to Olympia!
:
17. jan 2013, 21:50
af MChristensen
Back To Basics 2:
ROTATION B:
Dødløft:
12x50
12x50
8x80
8x110
8x130
8x130
8x130
8x130
Legpres (plate loaded):
12x120
8x200
8x340
8x340
8x340
8x340
Meadows rows:
8x55
8x55
8x55
8x55
WG pulldowns (plate loaded):
8x140
8x145
8x145
8x145
Concentration curls:
10x14
8x16
8x16
8x16
Seated calfpres:
12x170
12x190
12x210
12x210
12x170
12x130
WG pullups:
5xbw
8xbw
5xbw
Tid:2timer
Re: MMC's road to Olympia!
:
18. jan 2013, 17:16
af MChristensen
Back To Basics 2:
ROTATION C:
Decl. bænkpres:
15x60
10x100
8x120
8x120
8x120
8x120
DB bænkpres:
10x42
10x42
10x42
10x42
Seated DB pres:
8x28
8x28
8x28
8x28
DB lean-away laterals SS weighted situps:
8x8 - 12xbw+20
8x8 - 12xbw+20
8x8 - 12xbw+20
8x8 - 12xbw+20
OH triceps extensions:
10x34
10x34
10x34
10x34
Tid:1t10m
Re: MMC's road to Olympia!
:
19. jan 2013, 16:05
af MChristensen
Back To Basics 2:
ROTATION C:
Front squat:
20xlol
12x40
12x60
10x80
7x90
7x90
7x90
7x90
Rackpulls:
12x50
8x90
8x140
8x140
8x140
8x140
Pulley:
8x70
8x70
8x70
8x70
Chinups:
8xbw+10
8xbw+10
8xbw+10
6xbw+10
Standing calfraises:
12x130
10x170
10x170
10x170
10x170
Standing DB hammer curls:
8x22
8x22
8x22
8x22
Tid:1t40m
Re: MMC's road to Olympia!
:
21. jan 2013, 19:42
af MChristensen
Back To Basics 2:
ROTATION A, UGE 3:
Bænkpres:
12x60
6x120
6x120
6x120
6x120
DB incl. pres:
8x40
8x40
8x40
8x40
Pushpres:
8x60
6x70
6x70
6x70
DB laterals:
8x14
8x14
8x14
8x14
Skullcrushers:
8x60
8x65
8x65
8x65
Weighted situps:
12xbw+20
12xbw+20
12xbw+20
12xbw+20
Tid:2timer
Re: MMC's road to Olympia!
:
22. jan 2013, 17:28
af MChristensen
Back To Basics 2:
ROTATION A:
Squat:
20xlol
12x60
10x100
6x120
6x120
6x120
6x120
Rumænsk DL:
10x60
10x100
6x120
6x120
6x120
6x120
BOR:
10x100
6x120
6x120
6x120
6x120
WG pullups:
6xbw
4xbw -2 negative
4xbw -2 negative
4xbw -2 negative
Hammer curls:
8x24
8x24
8x24
8x24
Standing calfraises:
12x130
12x170
8x190
8x190
8x190
12x130
12x90
Tid:1t40m
Re: MMC's road to Olympia!
:
23. jan 2013, 20:00
af MChristensen
Back To Basics 2:
ROTATION B:
Incl. BP:
20x40
10x60
6x100
6x100
6x105
6x105
Decl. BB pres:
8x110
8x120
7x130
7x130
Military i smith:
8x60
6x65
6x65
6x65
DB rear laterals:
8x10
8x10
8x10
8x10
Dips:
12xbw+20
12xbw+20
10xbw+30
12xbw+30
3xbw+60
Evil Wheel:
20stk
20stk
20stk
20stk
Tid:1t30m
Re: MMC's road to Olympia!
:
24. jan 2013, 16:53
af MChristensen
Back To Basics 2:
ROTATION B:
Dødløft:
12x60
8x100
6x140
6x140
6x140
6x140
Legpres (plate loaded):
12x120
10x240
6x360
6x360
6x360
6x360
Meadows rows:
6x60
6x60
6x60
6x60
WG pulldowns (plate loaded):
6x150
6x150
6x150
6x150
Concentration curls:
6x18
6x18
6x18
6x18
Seated calfpres:
12x170
12x210
12x210
12x210
12x210
Tid:1t45
Re: MMC's road to Olympia!
:
25. jan 2013, 19:58
af MChristensen
Back To Basics 2:
ROTATION C:
Decl. bænkpres:
15x60
10x100
6x130
6x130
6x130
6x135
Incl. DB bænkpres:
8x42
8x42
8x42
8x42
Seated DB skulderpres:
8x30
8x30
8x30
6x32
DB lean-away laterals SS weighted situps:
9x8 - 12xbw+20
9x8 - 12xbw+20
9x8 - 12xbw+20
9x8 - 12xbw+20
Decl. CG bænkpres:
12x60
8x100
8x100
8x100
8x100
Tid:1t15m
Re: MMC's road to Olympia!
:
26. jan 2013, 13:36
af MChristensen
Back To Basics 2:
ROTATION C:
Front squat:
20xlol
10x40
8x60
8x80
6x95
6x95
6x95
6x95
Rackpulls:
6x150
6x150
5x150
5x150
Pulley:
8x75
8x75
8x75
8x75
Chinups:
8xbw+10
6xbw+15
6xbw+15
6xbw+15
Standing DB hammer curls:
6x26
6x26
6x26
6x26
Lever seated calfraises:
12x200
12x240
12x240
12x240
Tid:1t45m
Re: MMC's road to Olympia!
:
28. jan 2013, 14:50
af MChristensen
Back To Basics 2:
ROTATION A, UGE 4:
Bænkpres:
20xlol
8x80
10x115
10x115
10x115
10x115
DB incl. pres:
12x38
12x38
11x38
11x38
Pushpres:
12xlol
8x40
7x65
8x65
8x65
8x65
DB laterals:
12x12
12x12
12x12
12x12
Dips:
10xbw+30
10xbw+30
10xbw+30
10xbw+30
Planken:
30s + 10kg
45s + 10kg
60s + 10kg
60s + 20kg
60s + 30kg
Tid:2t10m
Re: MMC's road to Olympia!
:
29. jan 2013, 14:58
af MChristensen
Back To Basics 2:
ROTATION A:
Squat:
20xlol
12x60
10x105
10x105
10x105
10x105
Rumænsk DL:
10x105
10x105
10x105
10x105
BOR:
10x105
10x105
10x105
10x105
WG pullups:
8xbw
8xbw
6xbw
6xbw
Concentration curls:
12x14
12x14
10x14
10x14
Standing calfraises:
Dropset 130 - 110 - 90 - 70 - 50
Dropset 130 - 110 - 90 - 70 - 50
Dropset 130 - 110 - 90 - 70 - 50
Pulldowns:
12x60
12x60
Re: MMC's road to Olympia!
:
30. jan 2013, 14:48
af MChristensen
Back To Basics 2:
ROTATION B:
Incl. BP:
12xlol
8x60
10x95
10x95
10x95
10x95
Decl. DB pres:
12x36
12x36
12x36
12x36
Military:
12xlol
10x55
10x55
10x55
10x55
DB rear lateals:
12x9
12x9
12x9
12x9
DB fransk pres:
12x14
12x14
10x14
10x14 - 8x10 - 6x8
Side bends:
12stk + 10
12stk + 10
12stk + 10
12stk + 10
Re: MMC's road to Olympia!
:
31. jan 2013, 15:58
af MChristensen
Back To Basics 2:
ROTATION B:
Dødløft:
12x60
6x100
10x125
10x125
10x125
10x125
Legpres (plate loaded):
12x120
8x200
10x330
10x330
10x330
10x330
Meadows rows:
10x55
10x55
10x55
10x55
WG pulldowns (plate loaded):
10x145
10x145
10x145
10x145
Cable preacher curls:
12x25
12x30
12x30
Dropset
30 - 25 - 20 - 15
Re: MMC's road to Olympia!
:
1. feb 2013, 21:59
af MChristensen
Back To Basics 2:
ROTATION C:
Decl. bænkpres:
12xlol
12x60
10x115
10x115
10x115
10x115
DB incl. bænkpres:
10x40
10x40
10x40
10x40
Seated DB pres:
8x30
8x30
8x30
8x30
DB lean-away laterals
10x8
10x8
10x8
10x8
Close grip decl. BP:
10x100
10x100
10x100
10x100
Cable crunches:
12x100
12x100
12x100
12x100
Re: MMC's road to Olympia!
:
2. feb 2013, 14:43
af MChristensen
Back To Basics 2:
ROTATION C:
Front squat:
15xlol
10x50
10x85
10x85
10x85
10x85
Rackpulls:
8x135
8x135
8x135
8x135
Pulley:
10x70
10x70
10x70
10x70
Chinups:
10xbw+10
10xbw+10
10xbw+10
10xbw+10
Standing calfraises:
15x130
15x130
15x130
15x130
Cable preacher curls (hammer grip):
12x20
12x22,5
12x22,5
12x22,5
Dropset: 25 - 20 - 15 - 10
Ser frem til fridag i morgen (Y)
Re: MMC's road to Olympia!
:
4. feb 2013, 19:44
af MChristensen
Back To Basics 2:
ROTATION A, UGE 5:
Bænkpres:
12xlol
12x60
8x115
8x115
8x115
8x115
DB incl. pres:
10x40
10x40
10x40
10x40
Pushpres:
8x65
8x65
8x65
8x65
DB laterals:
8x16
8x16
8x16
8x16
Dips:
10xbw+35
10xbw+35
10xbw+35
9xbw+35
Blandet mave for en 10'er:
Dragonflags
Twists
Re: MMC's road to Olympia!
:
5. feb 2013, 20:55
af MChristensen
Back To Basics 2:
ROTATION A:
Opvarming: Leg extensions
Squat:
15xlol
8x60
3x100
8x115
8x115
8x115
8x115
1x120
1x130
1x140
Rumænsk DL:
8x115
8x115
8x115
8x115
BOR:
8x115
8x115
8x115
8x115
Lever standing calfraise:
12x240
12x240
12x240
12x240
Pullups:
8xbw
8xbw
7xbw + 1 exc
6xbw + 2 exc
Cable preacher curls:
15x25
12x30
12x30
Dropset: 30 - 25 - 20 - 15 - 10
Re: MMC's road to Olympia!
:
6. feb 2013, 17:07
af MChristensen
Back To Basics 2:
ROTATION B:
Incl. BP:
12x40
8x60
8x100
8x100
8x100
8x100
Decl. DB pres:
10x38
10x38
10x38
10x38
Military:
12xlol
8x65
8x65
8x65
8x65
DB rear laterals
12x9
10x10
10x10
10x10
Fransk pres med DB:
12x14
12x14
10x14
10x14
4 sæt mave.
Re: MMC's road to Olympia!
:
6. feb 2013, 17:36
af ThomasMN
Skal da lige følge med her
Du er stærk
Re: MMC's road to Olympia!
:
7. feb 2013, 21:42
af MChristensen
Back To Basics 2:
ROTATION B:
Aftenens træning var en hård omgang. Sandsynligvis pg.a. søvnunderskud.
NU = aftensmad -> Breaking Bad -> SENG
Dødløft:
12x40
8x60
5x100
8x135
8x135
8x135
8x135
1x150
1x160
1x170
Legpres (plate loaded):
12x120
8x200
8x350
8x350
8x350
8x350
Meadows rows:
8x60
8x60
8x60
8x60
WG pulldowns (plate loaded):
8x150
8x150
8x150
8x150
Hammer curls:
8x24
8x24
8x24
8x24
Seated calfpres:
12x170
12x210
12x210
12x210
12x210
God aften.
Re: MMC's road to Olympia!
:
8. feb 2013, 17:54
af MChristensen
Back To Basics 2:
ROTATION C:Decl. bænkpres:
20xlol
12x60
8x125
8x125
8x125
8x125
Inc. DB press:
8x42
8x42
8x42
8x42
Seated DB pres:
8x32
8x32
8x32
6x32
DB lean-away laterals:
10x9
10x9
10x9
10x9
Pushups SS crunches på bold:
10xbw+20 - 12
10xbw+20 - 12
10xbw+20 - 12
10xbw+20 - 12Nu: Aftensmad @ Thai Garden
Re: MMC's road to Olympia!
:
9. feb 2013, 16:56
af MChristensen
Back To Basics 2:
ROTATION C:
F***ing nice omgang i dag, ser frem til OFF-DAG i morgen.
Front squat:
12x30
8x60
6x80
8x95
8x95
8x95
8x95
Rackpulls:
8x145
8x145
8x145
8x145
Pulley:
8x75
8x75
8x75
8x75
Chinups:
6xbw+20
6xbw+20
6xbw+20
6xbw+20
Cable preacher curls:
12x30
12x30
12x30
12x30
Lever seated calfraises:
12x240
12x240
12x240
12x240
Re: MMC's road to Olympia!
:
11. feb 2013, 11:41
af MChristensen
Hurtig morgentræning inden den står på uni-guf.
6. og tunge uge af B2B 2 bliver udskudt en uge, eftersom mine led, specielt albuer og skuldre, trænger til en pause. I stedet vil jeg prøve en deload af overkroppen-uge. Forhåbentlig det kan hjælpe.
Opvarmning:
10 mins crosstainer
Leg extensions.
Squat:
12xlol
12x60
10x100
8x120
5x130
1x140
1x140
1x140
1x140
1x140
5x120
Rumænsk DL:
10x100
8x110
8x110
8x110
8x110
Seated calfraise SS weighted situps:
15x170 - 12+20kg
15x170 - 12+20kg
15x170 - 12+20kg
15x170 - 12+20kg
Re: MMC's road to Olympia!
:
13. feb 2013, 16:01
af MChristensen
Opvarmning:
10 mins crosstrainer
3 sæt legcurls
One-legged leg press (plate loaded):
12x80
12x100
12x120
10x140
8x160
8x140
8x120
GHR:
12xbw
12xbw
12xbw
12xbw
12xbw
Walking lunges SS air squats:
24 skridt - 12
24 skridt - 12
24 skridt - 12
24 skridt - 12
24 skridt - 12
Leg curls:
12x60
12x60
12x60
12x60
Leg extensions:
8x70
8x70
8x70
8x70
Skulderrotationer:
2 øvelser = 8 sæt.
Re: MMC's road to Olympia!
:
15. feb 2013, 19:24
af MChristensen
Elastikpræget træning må man sige. Har ikke rigtigt nogen idé om, hvordan elastikkets styrke skal vurderes, men det var helt sikkert muligt, at føle den anderledes spænding over musklen, hvilket fungerede ualmindeligt godt.
I morgen står den på tung bentræning og ryg. Søndag er off og så kan sidste uge af BTB 2 eller bare komme an mandag.
BB Bænkpres:
12xlol m. bands herfra
12x40 -
12x60 -
12x80 -
12x90 -
12x100 -
12x100 -
12x110 u. bands
12x100 u. bands
Incl. BP:
12x40 m. bands herfra
12x60
8x80
8x80
8x80
8x80
BB skulderpres:
12x42,5 m. bands herfra
12x42,5
12x42,5
12x42,5
8x52,5
DB laterals: Dropset
8x16 - 8x 14 8x12 4x18
8x16 - 8x 14 8x12 5x18
8x16 - 8x 14 8x12 5x18 - 8x10
Decl. closegrip BP:
12x40 m. bands herfra
12x60
12x70
12x70
Re: MMC's road to Olympia!
:
15. feb 2013, 19:26
af ThomasMN
MChristensen skrev:[b]Opvarmning:
GHR:
12xbw
12xbw
12xbw
12xbw
12xbw
Hvad kører du dem på?
Re: MMC's road to Olympia!
:
15. feb 2013, 19:36
af MChristensen
I en "Body Solid Heavy-Duty 45 Hyperextension" tror jeg den hedder :-)
/fixed
Re: MMC's road to Olympia!
:
15. feb 2013, 19:42
af ThomasMN
MChristensen skrev:I en "roman chair" tror jeg den hedder :-)
Øhh så er det da ikke på Eternitten?