Side 30 af 31
SHEMHAMFORASH
:
27. aug 2019, 10:28
af fretlz
PRESS
Monday, 19 August 2019 at 16.15
Overhead Press (90s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 8 [Warm-up]
Set 3: 35 kg × 8
Set 4: 40 kg × 8
Set 5: 48 kg × 8
Bench Press (120s)
Set 1: 50 kg × 8 [Warm-up]
Set 2: 50 kg × 8
Set 3: 60 kg × 8
Set 4: 60 kg × 8
Set 5: 80 kg × 5
Set 6: 80 kg × 5
Set 7: 80 kg × 5
Set 8: 90 kg × 5
Pec Deck
Set 1: 60 kg × 15
Set 2: 60 kg × 15
Set 3: 60 kg × 15
Face Pull (90s)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Db Floor Press
Set 1: 32,5 kg × 8
Set 2: 32,5 kg × 8
Set 3: 32,5 kg × 8
Set 4: 32,5 kg × 8
Triceps Pushdown (90s)
Set 1: 50 kg × 15
Set 2: 50 kg × 15
Set 3: 50 kg × 15
Set 4: 50 kg × 15
SHEMHAMFORASH
:
27. aug 2019, 10:29
af fretlz
BACK I
Wednesday, 21 August 2019 at 11.30
SL DL f pins (150s)
Set 1: 50 kg × 8 [Warm-up]
Set 2: 50 kg × 8 [Warm-up]
Set 3: 80 kg × 6
Set 4: 80 kg × 6
Set 5: 97 kg × 5
Set 6: 97 kg × 5
Set 7: 110 kg × 3
Set 8: 110 kg × 4
Seal Rows (120s)
Set 1: 60 kg × 10
Set 2: 80 kg × 6
Set 3: 80 kg × 6
Set 4: 80 kg × 6
Set 5: 90 kg × 5
Lat Pulldown (120s)
Set 1: 63 kg × 8
Set 2: 70 kg × 8
Set 3: 70 kg × 8
Set 4: 70 kg × 8
Set 5: 70 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
BB Curl (90s)
Set 1: 30 kg × 8
Set 2: 30 kg × 8
Set 3: 30 kg × 8
Set 4: 30 kg × 8
SHEMHAMFORASH
:
27. aug 2019, 10:32
af fretlz
LEGS
Friday, 23 August 2019 at 16.00
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 × 6
Set 5: 80 kg × 6
Set 6: 80 kg × 6
Set 7: 80 kg × 6
Set 8: 80 kg × 6
Leg Ext (105 sec)
Set 1: 100 kg × 12
Set 2: 100 kg × 12
Set 3: 100 kg × 12
Set 4: 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
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, 10:33
af fretlz
PRESS
Saturday, 24 August 2019 at 14.13
Bench Press (120s)
Set 1: 70 kg × 3 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 70 kg × 10
Set 4: 70 kg × 10
Set 5: 70 kg × 10
Set 6: 90 kg × 3
Set 7: 90 kg × 3
Set 8: 90 kg × 5
Pec Deck (90s)
Set 1: 80 kg × 10
Set 2: 80 kg × 10
Set 3: 80 kg × 10
Set 4: 80 kg × 10
Set 5: 80 kg × 10
Lateral Raise (90s)
Set 1: 14 kg × 15
Set 2: 18 kg × 12
Set 3: 18 kg × 15
Set 4: 18 kg × 15
Set 5: 18 kg × 15
Set 6: 18 kg × 15
Face Pull
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 10
Db Floor Press
Set 1: 30 kg × 6
Set 2: 32,5 kg × 6
Set 3: 32,5 kg × 8
Set 4: 32,5 kg × 8
Triceps Pushdown (120s)
Set 1: 50 kg × 15
Set 2: 50 kg × 15
Set 3: 50 kg × 15
Set 4: 50 kg × 15
SHEMHAMFORASH
:
27. aug 2019, 10:34
af fretlz
BACK I
Sunday, 25 August 2019 at 15.43
Rackpulls (150s)
Set 1: 60 kg × 8 [Warm-up]
Set 2: 60 kg × 8 [Warm-up]
Set 3: 100 kg × 6
Set 4: 100 kg × 6
Set 5: 120 kg × 5
Set 6: 120 kg × 5
Seal Rows (120s)
Set 1: 60 kg × 10
Set 2: 80 kg × 6
Set 3: 85 kg × 2
Set 4: 95 kg × 3
Set 5: 90 kg × 3
WNG Pulldown (120s)
Set 1: 63 kg × 12
Set 2: 70 kg × 8
Set 3: 77 kg × 8
Set 4: 77 kg × 8
Set 5: 77 kg × 8
OA 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: 32 kg × 12
Set 3: 32 kg × 12
Set 4: 32 kg × 12
SHEMHAMFORASH
:
28. aug 2019, 19:44
af fretlz
BACK I
Wednesday, 28 August 2019 at 16.00
Deadlift (150s)
Set 1: 60 kg × 8 [Warm-up]
Set 2: 60 kg × 8 [Warm-up]
Set 3: 100 kg × 5
Set 4: 100 kg × 5
Set 5: 110 kg × 5
Set 6: 115 kg × 5
Set 7: 115 kg × 5
Set 8: 115 kg × 5
Seal 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
OA Pulldown w twist (120s)
Set 1: 49 kg × 12
Set 2: 56 kg × 8
Set 3: 56 kg × 8
Set 4: 56 kg × 8
Set 5: 56 kg × 9
DB Pullover (90s)
Set 1: 30 kg × 8
Set 2: 30 kg × 9
Set 3: 30 kg × 10
Set 4: 30 kg × 10
BB Curl
Set 1: 30 kg × 8
Set 2: 30 kg × 8
Set 3: 30 kg × 8
Set 4: 30 kg × 8
Iso-Lateral Row (90s)
Set 1: 56 kg × 8
Set 2: 56 kg × 8
Set 3: 56 kg × 8
Set 4: 56 kg × 8
13003 kg på 1t 50m
SHEMHAMFORASH
:
29. aug 2019, 19:29
af fretlz
PRESS I (chesticles)
Thursday, 29 August 2019 at 16.00
Bench Press (180+ s)
Set 1: 60 kg × 6 [Warm-up]
Set 2: 60 kg × 7 [Warm-up]
Set 3: 80 kg × 4
Set 4: 90 kg × 2
Set 5: 90 kg × 3
Set 6: 60 kg × 8
Set 7: 100 kg × 2
Set 8: 100 kg × 2
Set 9: 100 kg × 2
Set 10: 60 kg × 10
Chest Dip (90s)
Set 1: bw × 15
Set 2: bw × 15
Set 3: bw × 13
Set 4: bw × 12
Pec Deck (90s)
Set 1: 80 kg × 10
Set 2: 80 kg × 10
Set 3: 80 kg × 10
Set 4: 80 kg × 10
Db Floor Press
Set 1: 32,5 kg × 8
Set 2: 32,5 kg × 8
Set 3: 32,5 kg × 8
Set 4: 32,5 kg × 8
Lying Lateral Raise (90s)
Set 1: 14 kg × 15
Set 2: 18 kg × 12
Set 3: 18 kg × 12
Set 4: 18 kg × 12
Face Pull (60s)
Set 1: 30 kg × 15
Set 2: 30 kg × 15
Set 3: 30 kg × 15
Set 4: 30 kg × 15
14543 kg på 1t 42 m
SHEMHAMFORASH
:
31. aug 2019, 18:59
af fretlz
BACK I
Saturday, 31 August 2019 at 16.00
Snatchgrip Deadlift (180s)
Set 1: 70 kg × 6 [Warm-up]
Set 2: 70 kg × 6 [Warm-up]
Set 3: 90 kg × 6
Set 4: 110 kg × 5
Set 5: 110 kg × 5
Set 6: 110 kg × 5
Set 7: 110 kg × 5
Set 8: 110 kg × 5
WNG Pulldown (120s)
Set 1: 63 kg × 8
Set 2: 70 kg × 8
Set 3: 77 kg × 8
Set 4: 77 kg × 8
Set 5: 77 kg × 8
Set 6: 77 kg × 8
Yates-style Seal Rows (120s)
Set 1: 60 kg × 12
Set 2: 60 kg × 12
Set 3: 60 kg × 12
Set 4: 60 kg × 12
Set 5: 60 kg × 12
Set 6: 60 kg × 12
OA Rope Hammer Curls
Set 1: 10 kg × 10+10
Set 2: 10 kg × 10+10
Set 3: 10 kg × 10+10
Set 4: 10 kg × 10+10
Curldown
Set 1: 28 kg × 12
Set 2: 28 kg × 12
Set 3: 28 kg × 12
Set 4: 28 kg × 12
BB Shrugs
Set 1: 80 kg × 10
Set 2: 80 kg × 10
Set 3: 80 kg × 10
Set 4: 80 kg × 10
CS OA Chaincurl
Set 1: 2/13 kg × 10+10
Set 2: 2/13 kg × 10+10
Set 3: 2/13 kg × 10+10
Set 4: 2/13 kg × 10+10
17922 på 1t 44m
SHEMHAMFORASH
:
2. sep 2019, 17:56
af fretlz
PRESS II (shoulder)
Monday, 2 September 2019 at 16.00
DB OHP (90s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 22,5 kg × 10 [Warm-up]
Set 3: 25 kg × 10
Set 4: 25 kg × 10
Set 5: 27,5 kg × 8
Set 6: 27,5 kg × 8
Chest Machine (80s)
Set 1: 110 kg × 10 [Warm-up]
Set 2: 130 kg × 10
Set 3: 150 kg × 10
Set 4: 150 kg × 10
Set 5: 150 kg × 10
Set 6: 150 kg × 10
Set 7: 150 kg × 10
Rear Delt Rope Pull
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10
Reverse Fly Machine (80s)
Set 1: 60 kg × 12
Set 2: 60 kg × 12
Set 3: 60 kg × 12
Lying 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
Pec Deck (105s)
Set 1: 80 kg × 10
Set 2: 80 kg × 10
Set 3: 80 kg × 10
Set 4: 80 kg × 10
Set 5: 80 kg × 10
CG BP (120s)
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10
24640 kg på 1t 28m
SHEMHAMFORASH
:
3. sep 2019, 21:24
af fretlz
LEGS
Tuesday, 3 September 2019 at 17.00
Dyn. stretching
Belt Squats (180 s)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 10 [Warm-up]
Set 3: 70 kg × 10
Set 4: 80 kg × 8
Set 5: 80 kg × 8
Set 6: 90 kg × 6
Set 7: 90 kg × 6
Set 8: 95 kg × 6
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
18812 kg på 1t 36 min
Belt squats var pænt lækkert at prøve, fik banket mine ben godt igennem uden at min lænd "kom i vejen".
Håber således der bliver mere restitution til nedre ryg inden det går løs næste gang
SHEMHAMFORASH
:
7. sep 2019, 07:28
af fretlz
PRESS I
Thursday, 5 September 2019 at 18.00
Bench Press (120s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 8
Set 3: 50 kg × 10
Set 4: 60 kg × 11
Set 5: 60 kg × 10
Set 6: 60 kg × 10
Set 7: 60 kg × 10
Set 8: 60 kg × 10
Overhead Press (120s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 22,5 kg × 10 [Warm-up]
Set 3: 50 kg × 6
Set 4: 60 kg × 3
Set 5: 60 kg × 4
Db Floor Press
Set 1: 30 kg × 8
Set 2: 30 kg × 8
Set 3: 30 kg × 8
Set 4: 32,5 kg × 8
Triceps Pushdown (90s)
Set 1: 55 kg × 12
Set 2: 55 kg × 12
Set 3: 55 kg × 12
Set 4: 55 kg × 12
SHEMHAMFORASH
:
7. sep 2019, 07:32
af fretlz
BACK I
Friday, 6 September 2019 at 15.00
DL (150s)
Set 1: 70 kg × 5 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 70 kg × 6
Set 4: 90 kg × 5
Set 5: 110 kg × 5
Set 6: 120 kg × 3
Set 7: 120 kg × 3
Set 8: 120 kg × 3
BB Seal Rows(120s)
Set 1: 60 kg × 8
Set 2: 80 kg × 6
Set 3: 80 kg × 7
Set 4: 80 kg × 6
Set 5: 80 kg × 8
OA Lat Pulldown (120s)
Set 1: 49 kg × 10+10
Set 2: 56 kg × 9+9
Set 3: 56 kg × 9+9
Set 4: 56 kg × 9+9
Set 5: 56 kg × 10+10
Rope Hammer Curls
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 10
Curldown (95s)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 17
Pulley Yates (120s)
Set 1: 49 kg x 10
Set 2: 49 kg x 12
Set 3: 49 kg x 12
Set 4: 49 kg x 12
SHEMHAMFORASH
:
9. sep 2019, 20:18
af fretlz
Pre-workout: 1 nocco(raspb), 2 dadler, 2 dl havregryn og 200 ml gr.y. i blenderen.
Det smagte ikke godt, men heller ej sygt ringe.
BACK I
Monday, 9 September 2019 at 17.03
BB SL DL (150s)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 80 kg × 8 [Warm-up]
Set 3: 90 kg × 8
Set 4: 100 kg × 8
Set 5: 100 kg × 8
Set 6: 100 kg × 8
Set 7: 100 kg × 8
Set 8: 100 kg × 8
BB Seal Rows (120s)
Set 1: 60 kg × 10
Set 2: 80 kg × 4
Set 3: 87,5 kg × 4
Set 4: 90 kg × 5
Set 5: 90 kg × 4
Set 6: 90 kg × 6
WNG Pulldown (120s)
Set 1: 70 kg × 7
Set 2: 77 kg × 7
Set 3: 77 kg × 7
Set 4: 77 kg × 7
Set 5: 77 kg × 8
DB Pullover (95s)
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 32,5 kg × 10
Set 4: 32,5 kg × 10
BB Curls (100s)
Set 1: 29 kg × 10
Set 2: 31 kg × 8
Set 3: 31 kg × 8
Set 4: 31 kg × 8
Set 5: 40 kg × 4 + 30 kg x 6
Set 6: 40 kg × 4 + 30 kg x 6
13757 kg på 1t 48m
Magtede ikke ben-træning (TBH) så det blev noget erector-pump i stedet
- hvilket var hjernedødt men nice. Masser af broc's&rice&ribeye til aften.
Then some hard-earned shut-eye.
SHEMHAMFORASH
:
11. sep 2019, 20:32
af fretlz
PRESS I (chest)
Wednesday, NINE-ELEVEN 2019 at 18.00
BB BP (150-180s)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 50 kg × 10 [Warm-up]
Set 3: 60 kg × 10 [Warm-up]
Set 4: 80 kg × 6
Set 5: 80 kg × 6
Set 6: 90 kg × 4
Set 7: 90 kg × 5
Set 8: 90 kg × 5
Set 9: 90 kg × 3
Set 10: 90 kg × 5
Negatives: (6 sec ecc)
Set 11: 110 kg × 2
Set 12: 110 kg × 2
Pec Deck (105s)
Set 1: 70 kg × 14
Set 2: 70 kg × 14
Set 3: 70 kg × 14
Set 4: 70 kg × 14
Lying Lateral Raise
Set 1: 18 kg × 16
Set 2: 18 kg × 16
Set 3: 18 kg × 16
Set 4: 18 kg × 16
Triceps Pushdown (105s)
Set 1: 55 kg × 16
Set 2: 55 kg × 16
Set 3: 55 kg × 16
Set 4: 55 kg × 16
Military Press (105s)
Set 1: 20 kg × 10
Set 2: 30 kg × 8
Set 3: 40 kg × 8
Set 4: 40 kg × 8
Set 5: 40 kg × 8
14772 kg på 1t 41m
For satan det var nice.
Er rimelig kørt over idag. Sødmælk ad libitum skulle klare sagerne.
8 timers matematik imorgen - småkager!!
Re: SHEMHAMFORASH
:
9. okt 2019, 08:21
af MChristensen
SHEMHAMFORASH
:
11. dec 2019, 21:21
af fretlz
PUSH Work
11 December 2019 at 17.30 @ FW
BB Bench Press (120s)
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 80 kg × 6
Set 4: 80 kg × 6
Set 5: 80 kg × 6
Set 6: 80 kg × 6
Lever Chest Press (120s) 3-4s ecc
Set 1: 40 kg × 15
Set 2: 60 kg × 8
Set 3: 60 kg × 8
Set 4: 60 kg × 8
DB Lateral Raises
Set 1: 7 kg × 12
Set 2: 8 kg × 12
Set 3: 8 kg × 12
Set 4: 8 kg × 12
Set 5: 8 kg × 12
Smith OHP (3-4 s ecc)
Set 1: 40 kg × 8
Set 2: 60 kg × 5
Set 3: 60 kg × 5
Set 4: 60 kg × 5
Set 5: 60 kg × 5
Band facepull/pullapart (120s)
Set 1: greenband x 12
Set 2: greenband x 12
Set 3: greenband x 12
Set 4: greenband x 12
Set 5: greenband x 12
Chest Dip (90s)
Set 1: bw × 12
Set 2: bw × 12
Set 3: bw × 10
Set 4: bw × 10
Triceps Rope Pushdown
Set 1: 22,5 kg × 10
Set 2: 22,5 kg × 10
Set 3: 22,5 kg × 10
OH Triceps Ext (80s)
Set 1: 12,5 kg × 8
Set 2: 12,5 kg × 8
Set 3: 12,5 kg × 8
11643kg på 81m
Re: SHEMHAMFORASH
:
12. dec 2019, 13:36
af MChristensen
OKKAAAY - LEEETSS GOOOO AGAAAAIIINN
SHEMHAMFORASH
:
14. dec 2019, 12:39
af fretlz
PULL Work
12 December 2019 at 18.00 @ FW
Deadlift (Barbell)
Set 1: 60 kg × 10
Set 2: 80 kg × 8
Set 3: 90 kg × 5
Set 4: 100 kg × 5
Set 5: 100 kg × 5
Set 6: 100 kg × 5
Set 7: 100 kg × 5
Set 8: 100 kg × 5
Chest supp OA Rows
Set 1: 20 kg × 12
Set 2: 30 kg × 10
Set 3: 40 kg × 10
Set 4: 45 kg × 10
Set 5: 45 kg × 10
Cable Pulldown CG
Set 1: 55 kg × 8
Set 2: 55 kg × 8
Set 3: 65 kg × 6
Set 4: 70 kg × 5
Set 5: 70 kg × 6
OA Cable Pulldown
Set 1: 20 kg × 8
Set 2: 20 kg × 8
Set 3: 20 kg × 8
Set 4: 20 kg × 8
Smith Shrugs
Set 1: 60 kg × 15
Set 2: 60 kg × 15
Set 3: 60 kg × 15
Rope Hammer Curls
Set 1: 7,5 kg × 10
Set 2: 7,5 kg × 10
Set 3: 7,5 kg × 10
Set 4: 7,5 kg × 10
Curldown
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 12
15590 kg på 96 min
SHEMHAMFORASH
:
18. dec 2019, 20:21
af fretlz
LEGS
14 December 2019 at 13.00
(WU: 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 × 6
Set 5: 80 kg × 6
Set 6: 80 kg × 6
Set 7: 80 kg × 6
Set 8: 80 kg × 6
Leg Press (120 sec)
Set 1: 120 kg × 12
Set 2: 160 kg × 12
Set 3: 200 kg × 10
Set 4: 200 kg × 10
Set 5: 200 kg × 10
Set 6: 200 kg × 10
Seated Leg Curl (120s)
Fuck en lortemaskine i FW!
Set 1: 45 kg × 12
Set 2: 45 kg × 12
Set 3: 45 kg × 12
Set 4: 45 kg × 12
DB SL DL (120s)
Set 1: 2x26 kg x 12
Set 2: 2x26 kg x 12
Set 3: 2x26 kg x 12
Set 4: 2x26 kg x 12
19256 kg på 92 min
SHEMHAMFORASH
:
18. dec 2019, 20:28
af fretlz
PULL
Monday, 16 December 2019 at 18.00
(WU: meadows lat-activation, mcgill curlups)
SL DL (90s)
Set 1: 50 kg × 8
Set 2: 50 kg × 8
Set 3: 70 kg × 8
Set 4: 70 kg × 8
Set 5: 90 kg × 6
Set 6: 90 kg × 6
Set 7: 90 kg × 6
Pulldown CNG (90s)
Set 1: 40 kg × 10
Set 2: 55 kg × 10
Set 3: 55 kg × 10
Set 4: 60 kg × 10
Set 5: 60 kg × 10
Pulley Isometric (90s)
Set 1: 20 kg × 12
Set 2: 30 kg × 12
Set 3: 40 kg × 10
Set 4: 45 kg × 10
Set 5: 55 kg × 8
Set 6: 55 kg × 8
DB Rows
Set 1: 32 kg × 8
Set 2: 32 kg × 8
Set 3: 32 kg × 8
Set 4: 32 kg × 8
Reverse Curl EZ-bar (90s)
Set 1: 12,5 kg × 12
Set 2: 12,5 kg × 12
Set 3: 12,5 kg × 12
Set 4: 12,5 kg × 12
10194 kg på 1 t 20 min
SHEMHAMFORASH
:
18. dec 2019, 20:33
af fretlz
PUSH
Tuesday, 17 December 2019 at 20.00
(WU: db reardelt raise, db lateral raise, band pullaparts, shoulder rot.)
Shoulder Press Lever Plate (85s)
Set 1: 40 kg × 10
Set 2: 40 kg × 10
Set 3: 40 kg × 10
Set 4: 40 kg × 10
Set 5: 40 kg × 10
Set 6: 40 kg × 10
Set 7: 40 kg × 10
Set 8: 40 kg × 10
Set 9: 40 kg × 10
Set 10: 40 kg × 10
Chest Press Machine (90s)
Set 1: 40 kg × 15
Set 2: 60 kg × 10
Set 3: 60 kg × 8
Set 4: 70 kg × 8
Set 5: 70 kg × 8
Set 6: 70 kg × 8
Lateral Raise Cable
Set 1: 5 kg × 12
Set 2: 5 kg × 12
Set 3: 5 kg × 12
Set 4: 5 kg × 12
Rear Delt Rope Pull (75s)
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 40 kg × 12
9460 kg på 42 min
SHEMHAMFORASH
:
21. dec 2019, 10:58
af fretlz
LEGS
Wednesday, 18 December 2019 at 17.30
(WU: Dyn. stretching)
FSQ (120s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 50 kg × 8
Set 4: 50 kg × 8
Set 5: 60 kg × 8
Set 6: 60 kg × 8
Set 7: 60 kg × 8
Set 8: 60 kg × 8
Leg Press (120 sec)
Set 1: 120 kg × 12
Set 2: 160 kg × 12
Set 3: 200 kg × 10
Set 4: 200 kg × 10
Set 5: 200 kg × 10
Set 6: 200 kg × 10
Seated Leg Curl (120s)
Set 1: 40 kg × 12
Set 2: 45 kg × 12
Set 3: 45 kg × 12
Set 4: 45 kg × 12
DB SL DL (120s)
Set 1: 2x26 kg x 12
Set 2: 2x26 kg x 12
Set 3: 2x26 kg x 12
Set 4: 2x26 kg x 12
19276 kg på 99 min
SHEMHAMFORASH
:
23. dec 2019, 14:54
af fretlz
Guns Meadows Session
Sunday, 22 December 2019 at 16.15
EZbar Drag Curl (85s)
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12
Set 4: 20 kg × 12
DB Preacher Curl (85s)
Set 1: 8 kg × 10
Set 2: 8 kg × 10
Set 3: 8 kg × 10
Set 4: 8 kg × 10
DB Hammer Curl (85s)
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10
Triceps Ext Double Rope (85s)
Set 1: 15 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12
Set 4: 20 kg × 12
Pushdown (85s)
Set 1: 25 kg × 10
Set 2: 25 kg × 10
Set 3: 25 kg × 10
Set 4: 25 kg × 10
KB Skullcrush Floor (85s)
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10
SHEMHAMFORASH
:
26. dec 2019, 22:33
af fretlz
PUSH
Thursday, 26 December 2019 at 17.30
Meadows Pec Activation
DB Incl BP (90s)
Set 1: 22 kg × 10
Set 2: 24 kg × 10
Set 3: 26 kg × 10
Set 4: 28 kg × 10
Set 5: 30 kg × 10
Set 6: 32 kg × 10
OHP Pins(120s)
Set 1: 20 kg × 6
Set 2: 40 kg × 4
Set 3: 50 kg × 4
Set 4: 60 kg × 3
Set 5: 67,5 kg × 2
Set 6: 67,5 kg × 2
BB Floor Press
Set 1: 40 kg × 6
Set 2: 60 kg × 6
Set 3: 80 kg × 6
Set 4: 80 kg × 6
Set 5: 80 kg × 6
Set 6: 80 kg × 6
Pec Deck (120s)
Set 1: 35 kg × 12
Set 2: 35 kg × 12
Set 3: 41 kg × 12
Set 4: 41 kg × 12
Set 5: 41 kg × 12
Set 6: 41 kg × 10
Cable Upright Row (105s)
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 12
KB Skullcrush Floor (90s)
Set 1: 10 kg × 10
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 12
11111 kg på 96 min
SHEMHAMFORASH
:
27. dec 2019, 22:43
af fretlz
PULL
Friday, 27 December 2019 at 16.30
WU: core tri-set
Deadlift (120s)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 80 kg × 6
Set 4: 110 kg × 5
Set 5: 110 kg × 5
Set 6: 110 kg × 5
Set 7: 110 kg × 5
Set 8: 110 kg × 5
DB Incl Rows (90s)
Set 1: 17,5 kg × 10
Set 2: 20 kg × 10
Set 3: 22,5 kg × 10
Set 4: 25 kg × 10
Set 5: 25 kg × 10
Set 6: 30 kg × 10
Set 7: 30 kg × 10
Trapbar Shrugs (105s)
Set 1: 65 kg × 12
Set 2: 85 kg × 10
Set 3: 85 kg × 10
Set 4: 85 kg × 10
Pulldown CNG (105s)
Set 1: 40 kg × 10
Set 2: 55 kg × 10
Set 3: 55 kg × 10
Set 4: 55 kg × 10
Set 5: 55 kg × 10
Set 6: 55 kg × 10
Incl DB Curls (90s)
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10
14130 kg på 106 min
SHEMHAMFORASH
:
28. dec 2019, 17:42
af fretlz
UNDERSTEL
Saturday, 28 December 2019 at 14.30
WU: dyn stretch
BB Squat (120s)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 40 kg × 6
Set 4: 60 kg × 6
Set 5: 70 kg × 6
Set 6: 70 kg × 6
Set 7: 70 kg × 6
Leg Press Lever (120s)
Set 1: 80 kg × 10
Set 2: 120 kg × 10
Set 3: 120 kg × 10
Set 4: 160 kg × 10
Set 5: 160 kg × 10
Set 6: 160 kg × 10
Set 7: 160 kg × 10
Lying Leg Curl
Set 1: 35 kg × 12
Set 2: 40 kg × 10
Set 3: 40 kg × 10
Set 4: 40 kg × 10
Leg Extension (120s)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12
Seat Calf Raises (120s)
Set 1: 55 kg × 12
Set 2: 95 kg × 12
Set 3: 115 kg × 10
Set 4: 115 kg × 10
Set 5: 115 kg × 10
20170 kg på 86 min
Var satme ikke superoplagt og heller ikke særlig stærk.
Det gik dog nogenlunde. Nu er der serie, sødmælk og zzzzzz!
SHEMHAMFORASH
:
3. jan 2020, 15:10
af fretlz
PUSH
Sunday, 29 December 2019 at 18.00
OHP Pins (120s)
Set 1: 20 kg × 6
Set 2: 40 kg × 6
Set 3: 50 kg × 6
Set 4: 50 kg × 6
Set 5: 60 kg × 2
Plate Shoulder Press (90s)
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 40 kg × 12
Set 5: 40 kg × 12
CG Incline BP (90s)
Set 1: 50 kg × 8
Set 2: 60 kg × 8
Set 3: 70 kg × 7
Set 4: 60 kg × 8
Set 5: 60 kg × 8
Cable Upright Rows (90s)
Set 1: 25 kg × 10
Set 2: 25 kg × 10
Set 3: 25 kg × 10
Set 4: 25 kg × 10
Skullcrusher EZ-bar (90s)
Set 1: 15 kg × 12
Set 2: 20 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 12
7830 kg på 70 min
SHEMHAMFORASH
:
3. jan 2020, 15:17
af fretlz
PULL
Tuesday, 31 December 2019 at 13.00
Deadlift (150s)
Set 1: 60 kg × 6
Set 2: 80 kg × 6
Set 3: 100 kg × 5
Set 4: 110 kg × 5
Set 5: 110 kg × 5
Set 6: 110 kg × 5
Set 7: 110 kg × 5
Set 8: 110 kg × 5
WG Pullups (120s)
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps
Set 4: 7 reps
Set 5: 7 reps
Seated Row Mach (120s) Widegrip+neutralgrip
Set 1: 20 kg × 10+6
Set 2: 40 kg × 8+5
Set 3: 40 kg × 8+5
Set 4: 40 kg × 9+5
Set 5: 40 kg × 8+5
Military Press XPL (120s)
Set 1: 20 kg × 6
Set 2: 20 kg × 6
Set 3: 30 kg × 6
Set 4: 30 kg × 6
Set 5: 30 kg × 6
10110 kg på 57 min
SHEMHAMFORASH
:
9. jan 2020, 11:08
af fretlz
LEGS
Thursday, 2 January 2020 at 18.00
WU: dyn stretch
BB Squat (120s)
Set 1: 20 kg × 10
Set 2: 40 kg × 8
Set 3: 50 kg × 8
Set 4: 60 kg × 6
Set 5: 70 kg × 6
Set 6: 70 kg × 6
Set 7: 70 kg × 6
Leg Press Lever (120s)
Set 1: 80 kg × 10
Set 2: 120 kg × 10
Set 3: 120 kg × 10
Set 4: 160 kg × 10
Set 5: 160 kg × 10
Set 6: 160 kg × 10
Set 7: 160 kg × 10
Lying Leg Curl
Set 1: 35 kg × 12
Set 2: 40 kg × 10
Set 3: 45 kg × 10
Set 4: 45 kg × 10
Leg Extension (120s)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12
Seat Calf Raises (120s)
Set 1: 55 kg × 12
Set 2: 95 kg × 12
Set 3: 115 kg × 10
Set 4: 115 kg × 10
Set 5: 115 kg × 10
20550 kg på 92 min
SHEMHAMFORASH
:
9. jan 2020, 11:10
af fretlz
PUSH
Friday, 3 January 2020 at 16.00
WU: pec activation
Chest Press Machine (20s)
Set 1: 35 kg × 4
Set 2: 45 kg × 4
Set 3: 55 kg × 4
Set 4: 65 kg × 4
Set 5: 75 kg × 6
Incl Smith Machine BP (110s)
Set 1: 55 kg × 8
Set 2: 55 kg × 8
Set 3: 75 kg × 8
Set 4: 75 kg × 8
Set 5: 75 kg × 8
Lever Chest Press (105s)
Set 1: 40 kg × 15
Set 2: 60 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10
Set 5: 70 kg × 10
Set 6: 70 kg × 6
Military Press XPL (110s)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 8
Set 4: 30 kg × 8
Set 5: 30 kg × 8
Cable Upright Rows (100s)
Set 1: 25 kg × 10
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 12
KB Skull crushers (95s)
Set 1: 10 kg × 10
Set 2: 12 kg × 10
Set 3: 12 kg × 10
Set 4: 12 kg × 10
10380 kg på 80 min