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Pause Squat:
6 x 105
6 x 105
5 x 100

Squat
20 x 70
15 x 70

Bænkpres (ss m red band pull aparts):
5 x 97,5
5 x 97,5
5 x 97,5
5 x 97,5
5 x 97,5

DB skulderpres + db push press:
8 x 18 + 5 x 18
8 x 18 + 5 x 18
7 x 18 + 3 x 18

CG bænkpres:
6 x 70
6 x 70
5 x 70
6 x 70
5 x 70

Chin ups P90:
5 x 22
4 x 22
3 x 22
3 x 22
3 x 22

Sumo DL P60:
6 x 125
6 x 125
6 x 125
6 x 125

Good mornings P90:
8 x 57,5
8 x 57,5
8 x 57,5

1) DB Rows P15:
10 x 30
10 x 30
10 x 30

2) Leg raises P90:
8
7
7

BB Curls P60:
10
8
6

Leg curls - 1 sek pause i toppen - P60:
10
6
6

A1) Front squat P15:
3 x 105
2 x 105
3 x 100
3 x 100

A2) Low bar squat P120:
8 x 105
5 x 105
5 X 100
5 X 100

B1) Incline DB P15
6 x 32
6 x 32
6 x 32
6 x 32

B2) CS Rows P90
6 x 24
6 x 24
6 x 24
6 x 24

Walking lunges P90:
8 x 18
8 x 18

45 grader back extension P90:
8 x 12
8 x 12

C1) Robe pushdown P15:
15 x 17,5
13 x 17,5
10 x 17,5
10 x 17,5

C2) Robe curls P60
15 x 17,5
15 x 17,5
12 x 17,5
10 x 17,5

Low bar Squat P120:
4 x 125
4 x 125
4 x 125
4 x 125

BSS P90:
6 x 15
6 x 15
6 x 15
6 x 15

Dips
10 min x 5

DB BP P90:
8 x 30
8 x 30
8 x 30
8 x 30

Corner press P30:
8 x 25
8 x 25
8 x 25

Lateral raises P60:
8 x 8
8 x 8
8 x 8
8 x 8

Chin-ups, otm
5 x 7 min

DL:
4 x 155
4 x 155
4 x 155
2 x 155

SG RDL:
8 x 90
6 x 90
6 x 90
6 x 90

Ring Rows 1 sek hold i toppen:
8
8
8
8

A1) DB OH Row:
8 x 20
8 x 20
8 x 20

A2) DB curls
8 x 15
8 x 15
6 x 15

Pause Squat:
5 x 110
5 x 110
5 x 110

Squat
20 x 60
- ondt i knæet så stoppede her.

Bænkpres (ss m green band pull aparts):
4 x 102,5
4 x 102,5
4 x 102,5
4 x 102,5
4 x 102,5

DB skulderpres + db push press:
6 x 20 + 5 x 20
6 x 20 + 3 x 20
6 x 20 + 3 x 20

CG bænkpres:
5 x 80
5 x 80
5 x 80
4 x 80
4 x 80

Chin ups P90:
5 x 24
3 x 24
3 x 24
3 x 24
2,9 x 24

Sumo DL P60:
4 x 140
4 x 140
4 x 140
3 x 140
2 x 140

Good mornings P90:
8 x 60
8 x 60
8 x 60

1) DB Rows P15:
8 x 32
8 x 32
8 x 32

2) Leg raises P90:
8
8
8

BB Curls P60:
8 x 35
6 x 35
5 x 35

A1) DB Incline ( 2 sec pause i bunden)
5 x 34
5 x 34
5 x 34
5 x 34
5 x 34

A2) DB CS ROWS (1 sec pause i toppen)
5 x 26
5 x 26
5 x 26
5 x 26
5 x 26

B1) Cable Pushdown
12 x 20
12 x 20
11 x 20
10 x 20

B2) Cable Curls
12 x 20
10 x 20
9 x 20
8 x 20

Jeg gav knæet en pause i dag, så det blev bare en hurtig overkropstræning.

Low Bar squat:
1 x 120
3 x 130
3 x 140
2 x 145 PR

Bænkpres:
5 x 80
3 x 90
2 x 100
1 x 100
3 x 110
3 x 114

DL:
1 x 160
3 x 170
3 x 180

PULLUPS otm
7 min

Ring rows
8
8
8
8

A1) DB Rows albows out:
8 x 20
8 x 20
8 x 20

A2) DB curls:
8 x 15
8 x 15
7 x 15

Low bar:
8 x 115
5 x 120
3 x 125
8 x 120
3 x 125
- udsolgt efter de 8 x 120

DB Front foot elevated split squats:
8 x 12
8 x 12
8 x 12

Dips:
5 x 20
5 x 20
5 x 20
5 x 20
4 x 20

A1) DB incline:
8 x 26
6 x 26
6 x 26

A2) Floor press:
4 x 26
4 x 26

B1) Reverse kb shoulderpress:
8 x 6
8 x 6
10 x 6

B2) Lateral raises
10 x 8
12 x 5
12 x 5

Chin ups:
5 x 16
5 x 16
5 x 16
5 x 16
5 x 16

DL:
8 x 140
8 x 140
6 x 140
2 x 140 - udsolgt
6 x 100

Nordic hamstring (negativer)
3
3
3

BOR:
10 x 50
10 x 50
10 x 50
9 x 50

DB Row:
6 x 30
6 x 30
6 x 30
6 x 30

A1) Trap 3 raises
10 x 2
10 x 2
10 x 2

A2) Hammer curls
10 x 10
10 x 10
10 x 10

High Bar:
8 x 100
8 x 100
6 x 110
6 x 110
6 x 110
13 x 80

Paused BP:
8 x 80
8 x 80
6 x 85
5 x 85
4 x 80
ss m rød band pull aparts

A1) MP:
5 x 50
4 x 50
3 x 50

A2) Push press:
4 x 50
3 x 50
2 x 50

Smal Push Ups:
8
6
6

Pull ups -2 sek hold i toppen:
4
4
4
4
4

Sumo DL:
5 x 150
3 x 150
3 x 150
4 x 150

Konv DL op, RDL ned:
6 x 110
4 x 110
4 x 110
- min biceps begyndte at være lidt træls.

CG Pulldowns:
8
8
8

DB curls 3010
6 x 15
6 x 15
6 x 15

Low Bar - 5151
5 x 90
5 x 90
4 x 90
4 x 80

A1) DB bænkpres 3010
5 x 34
5 x 34
5 x 34
5 x 34
5 x 34

A2) DB CS Row elbows out 3010
10 x 14
10 x 14
10 x 14
10 x 12
10 x 12

Ring push ups:
5
5
6

Back extensions:
15
15
15

Lateral raises:
15 x 5
15 x 5
15 x 5

Low bar:
8 x 110
5 x 117,5
3 x 125
8 x 115
5 x 122,5
3 x 130


DB Front foot elevated split squats:
8 x 14
8 x 14
8 x 14

Dips:
5 x 22,5
5 x 22,5
5 x 22,5
5 x 22,5
5 x 22,5

A1) DB incline:
8 x 26
8 x 26
7 x 26

A2) Floor press:
8 x 26
5 x 26
5 x 26

B1) Reverse kb shoulderpress:
7 x 8
8 x 8
9 x 8

B2) Lateral raises
12 x 6
10 x 6
8 x 6

Chin ups:
5 x 20
5 x 20
4 x 20
4 x 20
3 x 20

DL:
8 x 120
8 x 120
6 x 130
6 x 130
6 x 130

BOR UH:
10 x 60
10 x 60
8 x 60
6 x 60

DB Row:
6 x 32
6 x 32
6 x 32
6 x 32

A1) Trap 3 raises
10 x 3
10 x 3
8 x 3

A2) Hammer curls
10 x 12
10 x 12
10 x 12

High Bar:
8 x 104
8 x 104
6 x 114
6 x 114
6 x 114
9 x 90

Paused BP:
8 x 80
8 x 80
6 x 85
6 x 85
5 x 85
ss m rød band pull aparts

A1) MP:
5 x 50
5 x 50
5 x 50

A2) Push press:
4 x 50
3 x 50
2 x 50

Smal Push Ups:
8
6
5

Pull ups -2 sek hold i toppen:
5
4
4
4
4

Sumo DL:
5 x 140
5 x 140
5 x 140
5 x 140
5 x 140

Konv DL op, RDL ned:
6 x 110
5 x 110
4 x 110

CG Pulldowns:
8
8
8

DB curls 3010
6 x 16
6 x 16
6 x 16

Low bar:
8 x 110
5 x 120
3 x 130
8 x 115
4 x 125
3 x 135
- jeg fortrød lidt at jeg ikke gik efter den 5. i 5. sæt, men er ikke sikker på at jeg havde fået 3 på 135 i sidste sæt så.

DB Front foot elevated split squats:
8 x 16
8 x 16
8 x 16

Dips:
5 x 25
5 x 25
4 x 25
4 x 25
4 x 25

A1) DB incline:
8 x 28
8 x 28
8 x 28

A2) Floor press:
8 x 28
6 x 28
5 x 28

B1) Reverse kb shoulderpress:
10 x 8
8 x 8
9 x 8

B2) Lateral raises
15 x 6
9 x 6
8 x 6

Chin ups:
4 X 24
4 X 24
4 X 24
3 X 24

DL:
6 X 130
6 X 130
4 X 140
4 X 140
4 X 140


BOR UH:
8 X 70
8 X 70
7 X 70
7 X 70

DB Row:
5 X 34
5 X 34
5 X 34
5 X 34

A1) Trap 3 raises
8 X 4
8 X 4
7 X 4

A2) Hammer curls
10 X 14
10 X 14
8 x 14

High Bar:
6 x 114
6 x 114
4 x 120
4 x 120
4 x 120

Paused BP:
6 x 90
6 x 90
4 x 94
4 x 94
4 x 94
ss m rød band pull aparts

A1) MP:
5 x 52
4 x 52
4 x 52

A2) Push press:
5 x 52
1 x 52
3 x 52

Smal Push Ups:
8
8
8

Pull ups -2 sek hold i toppen:
5
5
5
4
4

Sumo DL:
4 x 150
4 x 150
4 x 150
4 x 150

Konv DL op, RDL ned:
6 x 110
6 x 110
6 x 110

Band Straight arm pulldown
12
12
12

DB curls 3010
6 x 20
6 x 17,5
4 x 17,5

Low Bar - 5151
4 x 90
4 x 90
3 x 90
2 x 90

A1) DB bænkpres 3010
4 x 40
4 x 40
4 x 40
4 x 40
4 x 40

A2) DB CS Row elbows out 3010
8 x 10
8 x 10
8 x 10
7 x 10
7 x 10

Ring push ups:
8
6
7

Back extensions 0 grader:
15
12
15

Lateral raises:
15 x 5
12 x 5
13 x 5

Low bar:
8 x 110
5 x 120
3 x 130
8 x 115
5 x 125
3 x 140

DB Front foot elevated split squats:
8 x 18
8 x 18
8 x 18

Dips:
5 x 30
3 x 25
8 x bw
8 x bw
8 x bw

A1) DB incline:
8 x 30
6 x 30
6 x 30

A2) Floor press:
8 x 30
6 x 30
5 x 30

B1) Reverse kb shoulderpress:
5 x 10
8 x 8
8 x 8

B2) Lateral raises
12 x 6
10 x 6
8 x 6

Chin ups:
4 x 28
3 x 24
3 x 24
3 x 24

DL:
6 x 140
6 x 140
4 x 150
4 x 150
4 x 150

Nordic Hams (negativer)
3
3
3

BOR UH:
8
8
7
7

DB Row:
5 x 35
5 x 35
5 x 35
5 x 35

A1) Trap 3 raises
8
6
7

A2) Hammer curls
10 x 15
10 x 15
8 x 15

Squat:
5 X 95
5 X 110
5 X 125
8 X 125

DL:
10 x 105
10 x 105
10 x 105
10 x 105
5 x 105

Chin ups:
3 X 20
3 X 20
3 X 20
3 X 20
3 X 20

Bulgarian split squat:
6 x 16
6 x 16
6 x 16

Nordic hamstrings (negativer):
3
3
3
- masser af krampe i læggene.

CS maskine row:
10 x 70
8 x 70
7 x 70

Bænkpres:
5 x 75
5 x 85
5 x 97,5
5 x 97,5

MP:
10 x 40
10 x 40
9 x 40
6 x 40
6 x 40

Incline press/flies:
10 x 18
10 x 18
10 x 18

Incline CS DB Rows:
10 x 22
8 x 22
8 x 22

Lateral raises:
15
15
13

DL:
5 x 125
5 x 140
5 x 157
5 x 157

Squat:
8 x 90
7 x 90
6 x 90
6 x 90
6 x 90
- der var intet at trykke med i.

Pullups:
8
7
6
5

Pendlay row:
8 x 50
8 x 50
8 x 50
8 x 50
8 x 50

DB hammer curls:
12 x 10
10 x 10
10 x 10

MP:
5 x 45
5 x 50
5 x 55
8 x 55

Bænkpres:
10 x 70
10 x 70
8 x 70
8 x 70
8 x 70

Incline DB CS Row - hold i toppen:
5 x 28
5 x 28
5 x 28
5 x 28
5 x 28

Pulldowns:
12 x 40
12 x 40
10 x 40