Deadlift (150s) Set 1: 60 kg × 5 [Warm-up] Set 2: 80 kg × 5 [Warm-up] Set 3: 100 kg × 5 [Warm-up] Set 4: 115 kg × 5 Set 5: 115 kg × 5 Set 6: 115 kg × 5 Set 7: 115 kg × 5
Seal Rows (150s) Set 1: 60 kg × 8 Set 2: 80 kg × 5 Set 3: 80 kg × 5 Set 4: 80 kg × 5
WNG Pulldown (120s) Set 1: 63 kg × 8 Set 2: 70 kg × 8 Set 3: 72 kg × 8 Set 4: 72 kg × 8
DB Pullover (90s) Set 1: 22,5 kg × 10 Set 2: 25 kg × 9 Set 3: 25 kg × 9
I One Arm Cable W Twist Set 1: 10 kg × 12 Set 2: 10 kg × 12 Set 3: 10 kg × 12 II Curldown (90s) Set 1: 23 kg × 12 Set 2: 28 kg × 10 Set 3: 28 kg × 10
Expl Seated Cable Row (90s) Set 1: 28 kg × 12 Set 2: 35 kg × 10 Set 3: 35 kg × 10 Set 4: 35 kg × 10
Re: SHEMHAMFORASH
: 9. jul 2019, 09:27
af MChristensen
fretlz skrev:BACK I Monday, 8 July 2019 at 16.50
Deadlift (150s) ... Set 4: 115 kg × 5 Set 5: 115 kg × 5 Set 6: 115 kg × 5 Set 7: 115 kg × 5
SHEMHAMFORASH
: 9. jul 2019, 18:05
af fretlz
PUSH II (shoulder) Tuesday, 9 July 2019 at 15.38 shoulder act. w bands
Military Press (120s) Set 1: 20 kg × 10 [Warm-up] Set 2: 30 kg × 10 [Warm-up] Set 3: 40 kg × 8 [Warm-up] Set 4: 52,5 kg × 7 Set 5: 52,5 kg × 7 Set 6: 52,5 kg × 5 Set 7: 52,5 kg × 6
Chest Dip (95s) W DEM FUKKIN CHAINZ! Set 1: 10 reps [Warm-up] Set 2: +13 kg × 8 Set 3: +13 kg × 8 Set 4: +20 kg × 7 Set 5: +20 kg × 6 Set 6: +20 kg × 7
Lying Cable Lateral Raise Set 1: 18 kg × 12 Set 2: 18 kg × 12 Set 3: 18 kg × 12 Set 4: 18 kg × 12 Pec Deck (120s) Set 1: 70 kg × 10 Set 2: 70 kg × 10 Set 3: 70 kg × 10 Set 4: 70 kg × 10
Rear Delt Pulldown Set 1: 85 kg × 10 Set 2: 85 kg × 10 Set 3: 85 kg × 10 Set 4: 85 kg × 10 Rear Delt Machine (90s) Set 1: 60 kg × 12 Set 2: 60 kg × 12 Set 3: 60 kg × 12 Set 4: 60 kg × 12
Smith Shrugs Behind (90s)2 sec isometric Set 1: 60 kg × 12 Set 2: 60 kg × 12 Set 3: 60 kg × 12 Ramte den lige i røven idag. Premeal+preworkout perfekt timet. Nu er der mexi-dinner. SES!
SHEMHAMFORASH
: 11. jul 2019, 17:13
af fretlz
LEGS Wednesday, 10 July 2019 Dyn. stretching + foamrolling
BSQ (150s) Set 1: 12 x bar [Warm-up] T3232 Set 2: 12 x bar [Warm-up] T3232 Set 3: 10 x 50 [Warm-up] Set 4: 10 x 60 [Warm-up] Set 5: 80 kg x 5 Set 6: 80 kg x 4 Set 7: 80 kg x 5 Set 8: 80 kg x 5
Lying Leg Curls (90s) Set 1: 6 x 50 Set 2: 6 x 55 Set 3: 6 x 55 Set 4: 6 x 55 Set 5: 6 x 55
Leg Ext (90 sec) Set 1: 12 x 110 Set 2: 10 x 120 Set 3: 10 x 120 Set 4: 10 x 120 Set 5: 10 x 120
Calf Presses Set 1: 15 x 100 Set 2: 15 x 100 Set 3: 15 x 100 Set 4: 15 x 100 DB SL DL (90 sec) Set 1: 10 x 25 Set 2: 10 x 27.5 Set 3: 10 x 27.5 Set 4: 10 x 27.5
SHEMHAMFORASH
: 11. jul 2019, 17:23
af fretlz
BACK II Thursday, 11 July 2019
Stiff Leg Deadlift (120s) Set 1: 20 kg × 10 Set 2: 50 kg × 8 Set 3: 70 kg × 6 Set 4: 80 kg × 6 Set 5: 80 kg × 6 Set 6: 80 kg × 6
WNG Pullups (120s) Set 1: BW × 5 Set 2: BW × 6 Set 3: BW × 6 Set 4: BW × 6 Set 5: BW × 6 Set 6: BW × 6 Set 7: BW × 6
CS Kettlebell Rows (105s) Set 1: 24 kg × 10 Set 2: 24 kg × 10 Set 3: 24 kg × 10 Set 4: 24 kg × 10 Set 5: 24 kg × 10 Set 6: 24 kg × 10
Pulldown OA w Twist (120s) Set 1: 49 kg × 10 Set 2: 53 kg × 10 Set 3: 53 kg × 10 Set 4: 56 kg × 8 Set 5: 56 kg × 8
CG Cable Row Set 1: 56 kg × 8 Set 2: 63 kg × 6 Set 3: 70 kg × 6 Set 4: 77 kg × 5 Cable Curl (90s) Set 1: 30 kg × 8 Set 2: 30 kg × 10 Set 3: 30 kg × 10 Set 4: 30 kg × 12
SHEMHAMFORASH
: 14. jul 2019, 22:06
af fretlz
BACK I Sunday, 14 July 2019 at 17.00
Deadlift (150s) Set 1: 60 kg × 5 [Warm-up] Set 2: 60 kg × 8 [Warm-up] Set 3: 80 kg × 5 [Warm-up] Set 4: 100 kg × 3 Set 5: 100 kg × 5 Set 6: 116 kg × 2 Set 7: 116 kg × 2 Set 8: 116 kg × 2
Seal Rows Yates-grip (120s) Set 1: 50 kg × 15 Set 2: 60 kg × 10 Set 3: 60 kg × 10 Set 4: 60 kg × 10 Set 5: 60 kg × 10 Set 6: 60 kg × 10
WNG Pulldown (120s) Set 1: 49 kg × 10 Set 2: 56 kg × 8 Set 3: 63 kg × 8 Set 4: 70 kg × 8 Set 5: 70 kg × 8 Set 6: 70 kg × 8
DB Pullover (95s) Set 1: 25 kg × 10 Set 2: 25 kg × 10 Set 3: 25 kg × 10 Set 4: 25 kg × 10
Barbell Curls (110s) Set 1: 20 kg × 12 Set 2: 30 kg × 8 Set 3: 30 kg × 8 Set 4: 30 kg × 8 Set 5: 30 kg × 8 Ikke helt tilfreds idag. Min lænd var decideret ufed og træt. I bagklogskabens klare lys: jeg burde have holdt mig på de 100 for de blev satme revet op som var det en pose saltskruer. Efter DL gik det dog helt ok. Måske skal jeg vente et par dage længere imellem DL-pas.
SHEMHAMFORASH
: 15. jul 2019, 21:46
af fretlz
Press II (shoulders) Monday, 15 July 2019 at 17.00
OH Press from pins (150s) Set 1: 20 kg × 10 [Warm-up] Set 2: 40 kg × 8 [Warm-up] Set 3: 60 kg × 6 [Warm-up] Set 4: 70 kg × 5 Set 5: 80 kg × 4 Set 6: 85 kg × 2 Set 7: 80 kg × 4
Decl BP (120s) Set 1: 20 kg × 10 [Warm-up] Set 2: 50 kg × 8 [Warm-up] Set 3: 80 kg × 6 Set 4: 80 kg × 6 Set 5: 80 kg × 6 Set 6: 80 kg × 6
Lying Lateral Raises Set 1: 21 kg x 15 Set 2: 21 kg x 15 Set 3: 21 kg x 15 Set 4: 21 kg x 15 Rope Rear Delt (90s) Set 1: 80 kg x 12 Set 2: 80 kg x 12 Set 3: 80 kg x 12 Set 4: 80 kg x 12
CG Pushdown (90s) Set 1: 40 kg x 12 Set 2: 50 kg x 12 Set 3: 60 kg x 12 Set 4: 70 kg x 12 Postworkoutmeal: 6 pølsebrød og 1 sportsbrus fra Netto. Nåja, og ½ liter pæreskyr Ellers en nogenlunde omgang. Tager sgu et par dages off nu og får spist igennem.
SHEMHAMFORASH
: 17. jul 2019, 21:12
af fretlz
Legs Wednesday, 17 July 2019
BSQ (150s) Set 1: 20 kg x 12 [Warm-up] T3232 Set 2: 50 kg × 10 [Warm-up] Set 3: 60 kg × 6 Set 4: 80 kg × 2 Set 5: 80 kg × 4 Set 6: 80 kg × 5 Set 7: 80 kg × 5
Leg Ext (105 sec) Set 1: 80 kg × 10 Set 2: 100 kg × 10 Set 3: 100 kg × 10 Set 4: 100 kg × 10 Set 5: 100 kg × 10
Seated Leg Curl (105s) Set 1: 100 kg × 12 Set 2: 110 kg × 12 Set 3: 110 kg × 12 Set 4: 110 kg × 12 Set 5: 110 kg × 12
Calf Press on Leg Press (105s) Set 1: 100 kg × 12 Set 2: 120 kg × 12 Set 3: 120 kg × 12 Set 4: 120 kg × 12 Set 5: 120 kg × 12 Mammelukkerne var slet ikke klar til det her pis. Hjem på aftensmaden og så til køjs.
SHEMHAMFORASH
: 19. jul 2019, 19:26
af fretlz
BACK II Friday, 19 July 2019 Lat act. w various band pulls+aparts
SL DL (120s) Set 1: 60 kg × 10 [Warm-up] Set 2: 60 kg × 10 [Warm-up] Set 3: 80 kg × 8 Set 4: 80 kg × 8 Set 5: 90 kg × 6 Set 6: 90 kg × 6 Set 7: 90 kg × 6 Set 8: 90 kg × 6
CS BB Rows (120s) Set 1: 60 kg × 10 Set 2: 80 kg × 6 Set 3: 80 kg × 6 Set 4: 80 kg × 6 Set 5: 80 kg × 6
WNG Pulldown (120s) Set 1: 49 kg × 10 Set 2: 63 kg × 10 Set 3: 70 kg × 8 Set 4: 70 kg × 8 Set 5: 70 kg × 8 Set 6: 70 kg × 8
Curldown Set 1: 25 kg × 15 Set 2: 30 kg × 10 Set 3: 30 kg × 10 Set 4: 30 kg × 10 Rope Hammer Curls (90s) Set 1: 10 kg × 10 Set 2: 10 kg × 10 Set 3: 10 kg × 10 Set 4: 10 kg × 10
Seated Row w Pullapart (60s) Set 1: 28 kg × 16 Set 2: 35 kg × 15 Set 3: 35 kg × 15 Set 4: 35 kg × 15 Spontan omgang men det gik sgu ret nice. Der var go gåpåstyrke på trods af en mangelfuld kost inden træning. Indhenter det nu med masser af ris, okse og kylling. Kebab m sødmælk senere.
SHEMHAMFORASH
: 20. jul 2019, 12:17
af fretlz
PRESS I (chest) Saturday, 20 July 2019 at 11.10 Meadows pec act
BB Bench Press (150s) Semi-narrow grip Set 1: 40 kg × 12 [Warm-up] Set 2: 60 kg × 8 Set 3: 70 kg × 8 Set 4: 80 kg × 8 Set 5: 80 kg × 8 Set 6: 80 kg × 8
Chest Dip (150s) Set 1: 10 reps [Warm-up] Set 2: +13 kg × 9 Set 3: +13 kg × 7 Set 4: +20 kg × 6 Set 5: +20 kg × 5 Set 6: +20 kg × 5
Pec Deck (105s) Set 1: 70 kg × 10 Set 2: 70 kg × 10 Set 3: 70 kg × 10 Set 4: 70 kg × 10
DB Overhead Press (105s) Set 1: 17,5 kg × 10 Set 2: 17,5 kg × 10 Set 3: 17,5 kg × 10 Set 4: 17,5 kg × 10
Face Pull Set 1: 30 kg × 10 Set 2: 30 kg × 10 Set 3: 30 kg × 10 Set 4: 30 kg × 10 CG Pushdown (105s) Set 1: 55 kg × 12 Set 2: 65 kg × 12 Set 3: 65 kg × 11 Set 4: 65 kg × 11 1h20m session. Bro-tur medMChristensen. Good times!
SHEMHAMFORASH
: 22. jul 2019, 19:47
af fretlz
Legs Sunday, 21 July 2019 at 13.00
BSQ (150s) Set 1: 20 kg x 10 [Warm-up] Set 2: 50 kg × 8 [Warm-up] Set 3: 60 kg × 8 Set 4: 70 kg × 8 Set 5: 70 kg × 8 Set 6: 70 kg × 8 Set 7: 70 kg × 8
Leg Ext (105 sec) Set 1: 80 kg × 12 Set 2: 100 kg × 12 Set 3: 100 kg × 12 Set 4: 100 kg × 10 Set 5: 100 kg × 10
Seated Leg Curl (105s) Set 1: 100 kg × 12 Set 2: 110 kg × 12 Set 3: 110 kg × 12 Set 4: 110 kg × 12 Set 5: 110 kg × 12
SDB SL DL Set 1: 2x25 kg x 12 Set 2: 2x25 kg x 12 Set 3: 2x25 kg x 12 Set 4: 2x25 kg x 12 Calf Press on Leg Press (105s) Set 1: 100 kg × 15 Set 2: 120 kg × 15 Set 3: 120 kg × 15 Set 4: 120 kg × 14 Set 5: 120 kg × 12 Udmærket muskelsmadder. Spiste næsten 2 hele pizzaer til dinner.
SHEMHAMFORASH
: 22. jul 2019, 20:04
af fretlz
BACK I Monday, 22 July 2019 at 16.00 McGill triset x 3. Lat act. w various band pulls+aparts
Deadlift (150s) Set 1: 60 kg × 5 [Warm-up] Set 2: 60 kg × 8 [Warm-up] Set 3: 80 kg × 8 Set 4: 100 kg × 5 Set 5: 100 kg × 5 Set 6: 100 kg × 5 Set 7: 110 kg × 1
Seal Rows Yates-grip (120s) Set 1: 60 kg × 10 Set 2: 65 kg × 10 Set 3: 65 kg × 10 Set 4: 65 kg × 9 Set 5: 60 kg × 10
Pulldown OA w Twist (120s) Set 1: 49 kg × 10 Set 2: 51 kg × 10 Set 3: 51 kg × 10 Set 4: 51 kg × 10 Set 5: 51 kg × 10
DB Pullover (95s) Decl f 20kgbumper Set 1: 25 kg × 10 Set 2: 25 kg × 10 Set 3: 27,5 kg × 8 Set 4: 27,5 kg × 10
Barbell Curls (110s) Set 1: 20 kg × 12 Set 2: 28 kg × 10 Set 3: 30 kg × 8 Set 4: 30 kg × 8 Set 5: 30 kg × 8 Set 6: 20 kg x 20 Set 7: 20 kg x 20 Set 8: 20 kg x 20 En lidt mærkelig omgang. Har aldrig revet 100 op fra gulvet med så meget overskud før. Les 110 est une histoire different.
SHEMHAMFORASH
: 23. jul 2019, 20:18
af fretlz
PRESS II (shoulder) Tuesday, 23 July 2019 at 17.00 Meadows pec act + cable presses
DB Incl Press (105s) Set 1: 25 kg × 8 Set 2: 27,5 kg × 8 Set 3: 27,5 kg × 8 Set 4: 30 kg × 8 Set 5: 32,5 kg × 8 Set 6: 32,5 kg × 8
Bench Press (105s) Set 1: 60 kg × 10 Set 2: 70 kg × 8 Set 3: 70 kg × 8 Set 4: 70 kg × 8 Set 5: 80 kg × 8
BB OHP f Pins (120s) Set 1: 20 kg × 10 Set 3: 50 kg × 6 Set 4: 50 kg × 6 Set 5: 50 kg × 6 Set 6: 50 kg × 6 Set 7: 50 kg × 6 Set 8: 50 kg × 6 Set 9: 50 kg × 6
CG Pushdown Set 1: 65 kg × 10 Set 2: 70 kg × 10 Set 3: 70 kg × 10 Set 4: 70 kg × 10 Set 5: 70 kg × 10 Lateral Raise (90s) Set 1: 18 kg × 15 Set 2: 18 kg × 15 Set 3: 18 kg × 15 Set 4: 18 kg × 15 Set 5: 18 kg × 15
Cable Shrugs Set 1: 95 kg × 12 Set 2: 95 kg × 12 Set 3: 95 kg × 12 Set 4: 95 kg × 12 Rear Delt Mach (90s) Set 1: 60 kg × 12 Set 2: 60 kg × 12 Set 3: 60 kg × 12 Set 4: 60 kg × 12 1h45m session. Jeg kom et par øvelser ind før det gik op for mig at det sådan set var et skulder-fokuseret pas. Tænker jeg fik indhentet det. 1L koldskål postw, dernæst flankebøf, broccoli m rice&taters-mash. Life is good!
SHEMHAMFORASH
: 25. jul 2019, 20:37
af fretlz
BACK II Thursday, 25 July 2019 at 17.00 McGill triset x 3. Lat act. w various band pulls+aparts
Deadlift (150s) Set 1: 60 kg × 5 [Warm-up] Set 2: 60 kg × 8 [Warm-up] Set 3: 100 kg × 3 Set 4: 100 kg × 6 Set 5: 100 kg × 6 Set 6: 100 kg × 6 Set 7: 100 kg × 6 Set 8: 100 kg × 6
CS BB Rows (120s) Set 1: 60 kg × 12 Set 2: 80 kg × 6 Set 3: 85 kg × 5 Set 4: 88 kg × 5 Set 5: 80 kg × 6
WNG Pulldown (120s) Set 1: 56 kg × 9 Set 2: 65 kg × 10 Set 3: 70 kg × 10 Set 4: 70 kg × 10 Set 5: 70 kg × 10
Vejgård Curls Set 1: 20 kg × 10 Set 2: 20 kg × 10 Set 3: 20 kg × 10 Set 4: 20 kg × 10 Cable Rows w Hold (90s) Set 1: 63 kg × 6 Set 2: 70 kg × 6 Set 3: 70 kg × 6 Set 4: 70 kg × 6
11537 kg på 1t 36m Rimelig godt smæk på maskinen idag. Men føj for satan en varm og fugtig omgang. Godt at Netto har billig koldskål!
SHEMHAMFORASH
: 29. jul 2019, 21:18
af fretlz
Legs I Løkken Fitness Saturday, 27 July 2019 at 14.00
BSQ (150s) Set 1: 20 kg x 10 [Warm-up] T3232 Set 2: 20 kg × 10 [Warm-up] T3232 Set 3: 60 kg × 10 Set 4: 60 kg × 10 Set 5: 60 kg × 10 Set 6: 60 kg × 10 Set 7: 60 kg × 10 Set 8: 60 kg × 10 Set 9: 60 kg × 10
Leg Ext (105 sec) 5 set af 15 reps
Lying Leg Curls (105s) 5 set a 12 reps
DB SL DL Set 1: 2x25 kg x 12 Set 2: 2x25 kg x 12 Set 3: 2x25 kg x 12 Set 4: 2x25 kg x 12 Calf Press on BINGO Leg Press Machine(105s) Set 1: 140 kg × 15 Set 2: 160 kg × 20 Set 3: 160 kg × 20 Set 4: 160 kg × 20 Set 5: 160 kg × 20 Latterligt sted at træne. Fremadrettet blir det kun for hyggens skyld hvis jeg skal træne i det center. At føre log derfra giver næsten ingen mening.
SHEMHAMFORASH
: 29. jul 2019, 21:19
af fretlz
PRESS I (Chest) Sunday, 28 July 2019 at 16.00 Meadows pec act
DB Decl BP (120s) Set 1: 20 kg × 10 [Warm-up] Set 2: 25 kg × 8 Set 3: 30 kg × 8 Set 4: 35 kg × 8 Set 5: 35 kg × 8 Set 6: 35 kg × 8
BB Incline BP (120s) Set 1: 50 kg × 8 Set 2: 60 kg × 8 Set 3: 80 kg × 3 Set 4: 65 kg × 8 Set 5: 65 kg × 8 Set 6: 65 kg × 8
Pec Minor Dips (90s) Set 1: bw x 10 Set 2: +15 kg × 10 Set 3: +15 kg × 10 Set 4: +15 kg × 10
Pec Deck Set 1: 70 kg × 10 Set 2: 70 kg × 12 Set 3: 70 kg × 11 Set 4: 70 kg × 12 OHP Machine (90s) Set 1: 60 kg × 8 Set 2: 60 kg × 8 Set 3: 60 kg × 8 Set 4: 60 kg × 8
12010 kg på 1t 26m Ok omgang muskelforvirring.
SHEMHAMFORASH
: 29. jul 2019, 21:34
af fretlz
BACK I Monday, 29 July 2019 at 17.00
Deadlift (150s) Set 1: 70 kg × 6 [Warm-up] Set 2: 70 kg × 6 [Warm-up] Set 3: 120 kg × 1 Set 4: 120 kg × 2 Set 5: 120 kg × 3 Set 6: 120 kg × 3 Set 7: 120 kg × 3
Pulldown OA w Twist (120s) Set 1: 49 kg × 9 Set 2: 53 kg × 10 Set 3: 53 kg × 10 Set 4: 53 kg × 10 Set 5: 53 kg × 10
Seal Rows Yates-grip (120s) Set 1: 60 kg × 10 Set 2: 65 kg × 8 Set 3: 65 kg × 10 Set 4: 65 kg × 10 Set 5: 65 kg × 8
DB Pullover (95s) Decl f 20kgbumper Set 1: 27,5 kg × 10 Set 2: 27,5 kg × 10 Set 3: 27,5 kg × 10 Set 4: 27,5 kg × 10
Barbell Curls (110s) Set 1: 20 kg × 12 Set 2: 30 kg × 10 Set 3: 30 kg × 10 Set 4: 30 kg × 10
10281 kg på 1t 32m Fed omgang. Go råstyrke. Mao gav lidt konstruktiv feedback på mit dølle og jeg fik sgu rykket de 120 ret sikkert op. HELL YES!
Re: SHEMHAMFORASH
: 30. jul 2019, 08:10
af MChristensen
fretlz skrev:BACK I
Set 5: 120 kg × 3 Set 6: 120 kg × 3 Set 7: 120 kg × 3
wut
SHEMHAMFORASH
: 31. jul 2019, 22:10
af fretlz
Legs I Wednesday, 31 July 2019 at 17.00 Dyn. stretching
BSQ (120s) Set 1: 20 kg × 10 [Warm-up] Set 2: 20 kg × 10 [Warm-up] Set 3: 60 kg × 6 Set 4: 60 kg × 8 Set 5: 60 kg × 8 Set 6: 60 kg × 8 Set 7: 80 kg × 2
Leg Ext (105 sec) Set 1: 100 kg × 12 Set 2: 100 kg × 12 Set 3: 100 kg × 12 Set 4: 100 kg × 12 Set 5: 100 kg × 12
Seated Leg Curl (105s) Set 1: 120 kg × 12 Set 2: 120 kg × 12 Set 3: 120 kg × 12 Set 4: 120 kg × 12 Set 5: 120 kg × 12
DB SL DL(120s) Set 1: 2x25 kg x 12 Set 2: 2x25 kg x 12 Set 3: 2x25 kg x 12 Set 4: 2x25 kg x 12
19960 kg på 1t 2m Fik ikke tanket noget ordentligt brændstof på maskineriet så styrken var der efter. Valgte så at køre mine BSQs med lidt kortere pause end vanligt. Overvejer, i samråd m Mao, at prøve beltsquats i en periode for at aflaste min gamle lænderyg.
SHEMHAMFORASH
: 1. aug 2019, 22:13
af fretlz
PRESS II (shoulder) Thursday, 1 August 2019 at 18.30 Shoulder rot. - bandaparts - latraises
Mili Press (120s) Set 1: 20 kg × 10 [Warm-up] Set 2: 20 kg × 10 [Warm-up] Set 3: 40 kg × 8 Set 4: 40 kg × 8 Set 5: 40 kg × 8
Seat OHP f pins (120s) Set 1: 50 kg × 5 Set 2: 55 kg × 5 Set 3: 55 kg × 6 Set 4: 65 kg × 2 Set 5: 70 kg × 1
BP Machine * Set 1: 80 kg × 10 (5sec) Set 2: 100 kg × 10 (5sec) Set 3: 130 kg × 4 (5sec) Set 4: 170 kg × 4 (5sec) Set 5: 170 kg × 6 (30sec) Set 6: 170 kg × 6 (30sec) Set 7: 170 kg × 6
Bench Press 3 inch 1s pause (90s) * Set 1: 60 kg × 6 Set 2: 60 kg × 6 Set 3: 70 kg × 6 Set 4: 70 kg × 6 Set 5: 70 kg × 6
Lateral Raise Set 1: 18 kg × 15 Set 2: 18 kg × 15 Set 3: 18 kg × 15 Set 4: 18 kg × 15 Set 5: 18 kg × 15 DB Floor Press (95s) Set 1: 25 kg × 10 Set 2: 25 kg × 10 Set 3: 25 kg × 10 Set 4: 25 kg × 10 Set 5: 25 kg × 10
Heavy DB Rear Delt Pull Set 1: 17,5 kg × 15 Set 2: 22,5 kg × 14 Set 2: 22,5 kg × 14 CG Pushdown (120s) Set 1: 60 kg × 10 Set 2: 70 kg × 10 Set 3: 70 kg × 10
16890 kg på 1t 44m * mixing it up Meadows style. Ornli sygt pump i patværket! Der var stemning og hammer på det hele idag. Vinkede også til en der hedder Mads!
SHEMHAMFORASH
: 3. aug 2019, 20:16
af fretlz
BACK I Saturday, 3 August 2019 at 18.00 McGill triset x 3. Lat act. w various band pulls+aparts
Deadlift (150s) Set 1: 70 kg × 6 [Warm-up] Set 2: 70 kg × 6 [Warm-up] Set 3: 100 kg × 6 Set 4: 100 kg × 6 Set 5: 100 kg × 6 Set 6: 110 kg × 5 Set 7: 110 kg × 5 Set 8: 110 kg × 5
CS BB Rows (120s) Set 1: 60 kg × 10 Set 2: 80 kg × 7 Set 3: 80 kg × 7 Set 4: 80 kg × 7 Set 5: 80 kg × 8
WNG Pulldown (120s) Set 1: 56 kg × 10 Set 2: 63 kg × 10 Set 3: 70 kg × 10 Set 4: 70 kg × 10 Set 5: 70 kg × 10 Set 6: 70 kg × 8
Vejgård Curls Set 1: 17 kg × 12 Set 2: 20 kg × 10 Set 3: 20 kg × 10 Set 4: 20 kg × 10 Cable Rows w Hold (90s) Set 1: 63 kg × 6 Set 2: 63 kg × 6 Set 3: 63 kg × 6 Set 4: 63 kg × 6
12676 kg på 1t 42m Ok omgang. Pænt kørt over idag. Men god følelse i kroppen overall. 1 L koldskål 6 kr i Netto som postworkoutshake
SHEMHAMFORASH
: 4. aug 2019, 18:08
af fretlz
PRESS I (chesticles) Sunday, 4 August 2019 at 17.00 Meadows pec-tivation
BP Machine (20s) Set 1: 80 kg × 10 [Warm-up] Set 2: 90 kg × 10 Set 3: 100 kg × 10 Set 4: 110 kg × 10 Set 5: 150 kg × 8 Set 6: 170 kg × 8 Set 7: 170 kg × 6 Set 8: 170 kg × 5
Bench Press 3 inch 1s pause (90s) Set 1: 60 kg × 6 Set 2: 60 kg × 6 Set 3: 70 kg × 6 Set 4: 70 kg × 6 Set 5: 70 kg × 6
Stretch Push Ups Set 1: bw × 8 Set 2: bw × 9 Set 3: bw × 8 DB Floor Press (90s) Set 1: 22,5 kg × 10 Set 2: 22,5 kg × 8 Set 3: 22,5 kg × 7
Pec Deck Set 1: 80 kg × 10 Set 2: 70 kg × 10 Set 3: 70 kg × 10 Set 4: 70 kg × 10 BB Z Press* (90s) (xplosive like a mothafucka) Set 1: 20 kg × 10 Set 2: 20 kg × 8 Set 3: 20 kg × 8 Set 4: 20 kg × 8
17915 kg på 1t 2m Damn det pump var sygt! Smadrede en liter rema-bingo-kakao direkte i maskinen efter det her. Har langt om længe bestilt nye supps efter ca 2 mdrs improviserings postw.o.shakes. *
SHEMHAMFORASH
: 8. aug 2019, 20:57
af fretlz
BACK II Thursday, 8 August 2019 at 16.30 McGill triset x 3. Lat act. w various band pulls+aparts
DL (150s) Set 1: 70 kg × 6 [Warm-up] Set 2: 70 kg × 6 [Warm-up] Set 3: 70 kg × 6 Set 4: 120 kg × 2 Set 5: 120 kg × 3 Set 5: 120 kg × 3 Set 6: 140 kg × 0 (den kom fri af gulvet og ca 10 cm op) Set 7: 120 kg × 1
KB Incline Rows (120s) Set 1: 2 x 28 kg × 8 Set 2: 2 x 28 kg × 8 Set 3: 2 x 28 kg × 8 Set 4: 2 x 28 kg × 8 Set 5: 2 x 28 kg × 8
WNG Pullup (120s) Set 1: BW x 6 Set 2: BW x 6 Set 3: BW x 6 Set 4: BW x 6 Set 5: BW x 6 Set 6: BW x 6
BB Curls (90s) Set 1: 20 kg × 15 Set 2: 20 kg × 15 Set 3: 20 kg × 15 Set 4: 20 kg × 15 Set 5: 20 kg × 15
8960 kg på 1t 28m ....
SHEMHAMFORASH
: 12. aug 2019, 18:40
af fretlz
PRESS II (shoulder) @ Løkken Fitness Saturday, 10 August 2019 at 14.30 Shoulder rot. - bandaparts - latraises
Military Press (90s) Set 1: 20 kg × 10 [Warm-up] Set 2: 20 kg × 8 [Warm-up] Set 3: 40 kg × 8 Set 4: 50 kg × 6 Set 5: 50 kg × 6 Set 6: 50 kg × 6
Smith Semi-Incl BP (90s) Set 1: 60 kg × 10 [Warm-up] Set 2: 80 kg × 8 Set 3: 80 kg × 8 Set 4: 80 kg × 8 Set 5: 80 kg × 8
Dips (90s) Set 1: 7 reps [Warm-up] Set 2: +10 kg × 10 Set 3: +10 kg × 10 Set 4: +10 kg × 10 Set 5: +10 kg × 10
Lying Lateral Raise Set 1: 15x Set 2: 15x Set 3: 15x Set 4: 15x Facepulls Set 1: 30 kg × 10 Set 2: 30 kg × 10 Set 3: 30 kg × 10 Set 4: 30 kg × 10 DB Floor Press (90s) Set 1: 22 kg × 12 Set 2: 24 kg × 12 Set 3: 26 kg × 12 Set 4: 26 kg × 12
11072 kg på 1t 4m
SHEMHAMFORASH
: 12. aug 2019, 18:48
af fretlz
BACK I Monday, 12 August 2019 at 17:00 McGill triset x 2. Lat act. w various band pulls+aparts
Deadlift (150s) Set 1: 70 kg × 6 [Warm-up] Set 2: 70 kg × 6 [Warm-up] Set 3: 100 kg × 5 Set 4: 100 kg × 5 Set 5: 120 kg × 4 Set 6: 120 kg × 5 Set 7: 120 kg × 4
CS BB Rows (120s) Set 1: 60 kg × 10 Set 2: 80 kg × 6 Set 3: 82,5 kg × 5 Set 4: 82,5 kg × 5 Set 5: 82,5 kg × 5 Set 6: 82,5 kg × 5
Pulldown OA w Twist (120s) Set 1: 54 kg × 10 Set 2: 56 kg × 9 Set 3: 56 kg × 9 Set 4: 56 kg × 8 Set 5: 56 kg × 8
DB Pullover Set 1: 27,5 kg × 10 Set 2: 27,5 kg × 10 Set 3: 27,5 kg × 10 Set 4: 27,5 kg × 10 Rope Hammer Curls Set 1: 10 kg × 10 Set 2: 10 kg × 10 Set 3: 10 kg × 10 Set 4: 10 kg × 10 Curldown (90s) Set 1: 28 kg × 12 Set 2: 30 kg × 10 Set 3: 30 kg × 10 Set 4: 30 kg × 10
11690 kg på 1t 39m Forud for dagens træning lå en omgang maling af lejlighed, så var ikke super oplagt da jeg trillede afsted. Men der var god energi i gymmet og jeg havde en overraskende bundstyrke i dølle og CSRows.
Re: SHEMHAMFORASH
: 27. aug 2019, 08:29
af MChristensen
Der bliver restitueret.....
SHEMHAMFORASH
: 27. aug 2019, 10:24
af fretlz
LEGS Wednesday, 14 August 2019 at 17.00 Dyn. stretching
BSQ (120s) Set 1: 20 kg × 10 [Warm-up] Set 2: 40 kg × 10 [Warm-up] Set 3: 60 kg × 6 Set 4: 60 kg × 8 Set 5: 60 kg × 8 Set 6: 80 kg × 5 Set 7: 80 kg × 2
Leg Ext (105 sec) Set 1: 100 kg × 12 Set 2: 100 kg × 12 Set 3: 100 kg × 12 Set 4: 100 kg × 12 Set 5: 100 kg × 12
Seated Leg Curl (105s) Set 1: 120 kg × 12 Set 2: 120 kg × 12 Set 3: 120 kg × 12 Set 4: 120 kg × 12 Set 5: 120 kg × 12
DB SL DL (120s) Set 1: 2x25 kg x 12 Set 2: 2x25 kg x 12 Set 3: 2x25 kg x 12 Set 4: 2x25 kg x 12
SHEMHAMFORASH
: 27. aug 2019, 10:25
af fretlz
PRESS I (chest) Thursday, 15 August 2019 at 18.36
Bench Press (120s) Set 1: 50 kg × 8 [Warm-up] Set 2: 50 kg × 8 [Warm-up] Set 3: 60 kg × 8 [Warm-up] Set 4: 70 kg × 6 Set 5: 80 kg × 8 Set 6: 80 kg × 8 Set 7: 80 kg × 8 Set 8: 80 kg × 8
Chest Dip (120s) Set 1: 8 reps [Warm-up] Set 2: +6,5 kg × 8 Set 3: +13 kg × 8 Set 4: +20 kg × 6 Set 5: +20 kg × 6
Pec Deck Set 1: 70 kg × 10 Set 2: 70 kg × 10 Set 3: 70 kg × 10 Set 4: 70 kg × 10 Face Pull (90s) Set 1: 30 kg × 10 Set 2: 30 kg × 10 Set 3: 30 kg × 10 Set 4: 30 kg × 10
Overhead Press (90s) Set 1: 20 kg × 10 Set 2: 20 kg × 10 Set 3: 20 kg × 10
DB Floor Press Set 1: 27,5 kg × 6 Set 2: 27,5 kg × 8 Set 3: 30 kg × 8 Set 4: 30 kg × 7 Triceps Pushdown (90s) Set 1: 60 kg × 10 Set 2: 60 kg × 12 Set 3: 60 kg × 11 Set 4: 60 kg × 10
SHEMHAMFORASH
: 27. aug 2019, 10:27
af fretlz
BACK I Friday, 16 August 2019 at 14.59
SL DL (150s) Set 1: 50 kg × 6 [Warm-up] Set 2: 50 kg × 8 [Warm-up] Set 3: 50 kg × 8 [Warm-up] Set 4: 80 kg × 5 Set 5: 80 kg × 6 Set 6: 95 kg × 5 Set 7: 95 kg × 6 Set 8: 95 kg x 6
High Row Machine (120s) Set 1: 100 kg × 10 Set 2: 120 kg × 10 Set 3: 140 kg × 10 Set 4: 140 kg × 10 Set 5: 160 kg × 8
Meadows Rows (120s) Set 1: 30 kg × 10 Set 2: 40 kg × 10 Set 3: 40 kg × 10 Set 4: 40 kg × 10 Set 5: 40 kg × 10
Vejgård Curls (90s) Set 1: 20 kg × 10 Set 2: 22 kg × 10 Set 3: 22 kg × 12 Set 4: 22 kg × 12
Pulley (90s) Set 1: 63 kg × 6 Set 2: 70 kg × 6 Set 3: 77 kg × 5 Set 4: 77 kg × 5
SHEMHAMFORASH
: 27. aug 2019, 10:27
af fretlz
LEGS Sunday, 18 August 2019 at 14.00 Dyn. stretching
BSQ (120s) Set 1: 20 kg × 10 [Warm-up] Set 2: 40 kg × 10 [Warm-up] Set 3: 50 kg × 6 Set 4: 70 kg × 6 Set 5: 80 kg × 4 Set 6: 85 kg × 5 Set 7: 85 kg × 5
Leg Ext (105 sec) Set 1: 100 kg × 12 Set 2: 100 kg × 12 Set 3: 100 kg × 12 Set 4: 100 kg × 12 Set 5: 100 kg × 12
Seated Leg Curl (105s) Set 1: 120 kg × 12 Set 2: 120 kg × 12 Set 3: 120 kg × 12 Set 4: 120 kg × 12 Set 5: 120 kg × 12
DB SL DL (120s) Set 1: 2x25 kg x 12 Set 2: 2x25 kg x 12 Set 3: 2x25 kg x 12 Set 4: 2x25 kg x 12