Side 20 af 21
Re: Log
:
29. okt 2019, 09:04
af ksau
FB1:
A) Squat:
5 x 95
5 x 95
5 x 95
5 x 95
B) Leg curls (myo reps):
12 x 47
5 x 47
5 x 47
5 x 47
5 x 47
4 x 47
C1) Bænkpres:
10 x 75
10 x 75
9 x 75
8 x 75
C2) DB rows:
10 x 28
10 x 28
10 x 28
10 x 28
D1) High incline press (60)
8 x 24
6 x 24
6 x 24
5 x 24
D2) Face pulls:
12 x 15
12 x 15
12 x 15
12 x 15
E1) Db incline hammer curls:
12 x 10
12 x 10
12 x 10
10 x 10
E2) Pushdowns
12 x 20
12 x 20
10 x 20
Re: Log
:
31. okt 2019, 09:09
af ksau
FB2:
A) Pause squat:
5 x 85
5 x 85
5 x 85
5 x 85
B1) BP:
5 x 90
5 x 90
5 x 90
5 x 90
B2) Pull ups:
6
6
6
5
C1) Back extensions
8 x 12
8 x 12
8 x 12
8 x 12
C2) Standing DB press:
8 x 20
8 x 20
7 x 20
7 x 20
D1) DB incline row
10 x 16
10 x 16
10 x 16
D2) DB incline press:
10 x 22
10 x 22
10 x 22
E1) DB curls
8 x 14
8 x 14
6 x 14
E2) Robe pull down
12 x 15
12 x 15
10 x 15
Re: Log
:
4. nov 2019, 14:49
af ksau
Pull 1:
A) DL
4 x 135
4 x 135
4 x 135
4 x 135
B) Leg curls myo
12 x 40
3 x 40
3 x 40
3 x 40
3 x 40
3 x 40
C) Pullups
6
6
5
4
D) CS db rows
10 x 18
8 x 18
8 x 16
8 x 16
E) Maskine row
10 x 60
10 x 60
10 x 60
F) DB Curls
10 x 12
8 x 12
8 x 12
G) OH cable
12 x 12
12 x 12
10 x 12
Re: Log
:
5. nov 2019, 11:09
af ksau
Push 2:
A) Pause Squat:
4 x 90
4 x 90
4 x 90
4 x 90
B1) MP
4 x 50
4 x 50
4 x 50
4 x 50
B2) DB BSS
8 x 12
8 x 12
8 x 12
8 x 12
C) Dips - pause i bunden
6
6
6
5
D) DB BP
8 x 26
8 x 26
8 x 26
8 x 26
E) Lateral Raises
10 x 9
10 x 8
7 x 8
F) French press
10 x 27
10 x 27
10 x 27
G) Cable push down
12 x 12
10 x 12
10 x 12
Re: Log
:
7. nov 2019, 09:20
af ksau
Pull 2:
RDL:
8 x 100
8 x 100
7 x 100
6 x 100
Nordic hams:
3
3
3
Chinups:
5
5
5
5
DB ROWS:
8 x 26
8 x 26
8 x 26
8 x 26
Pulldowns:
10 x 40
10 x 40
10 x 40
EZ curls:
10 x 27
8 x 27
7 x 27
DB incline curls:
10 x 8
8 x 8
10 x 6
Re: Log
:
8. nov 2019, 20:29
af ksau
Push 1:
Squat:
3 x 100
3 x 100
3 x 100
3 x 100
Front squat
3
3
3
3
- dette er ikk en øvelse for mig. Lunges næste gang.
Dips:
4 x 14
4 x 14
4 x 14
4 x 14
MP:
6 x 45
6 x 45
6 x 45
6 x 45
DB BP:
6 x 28
6 x 28
6 x 28
6 x 28
Lateral raises:
12 x 7
10 x 7
10 x 7
French press:
10 x 29,5
10 x 29,5
8 x 29,5
Rope pushdown:
12 x 12,5
10 x 12,5
10 x 12,5
Re: Log
:
11. nov 2019, 08:58
af ksau
DL:
3 x 140
3 x 140
3 x 140
3 x 140
Leg curls myo:
12 x 40
3 x 40
3 x 40
3 x 40
3 x 40
3 x 40
Pullups:
6
6
5
5
DB CS rows:
8 x 18
8 x 18
8 x 18
8 x 18
CS pl row:
10 x 65
10 x 65
8 x 65
DB curls:
10 x 12
10 x 12
8 x 12
Robe curls:
12 x 12
10 x 12
10 x 10
Re: Log
:
12. nov 2019, 08:57
af ksau
Bænkpres:
5 x 80
5 x 80
5 x 80
6 x 80
DB incline 45:
10 x 22
10 x 22
9 x 22
8 x 22
Stående DB pres:
6 x 16
10 x 14
8 x 14
10 x 14 (siddende)
Siddende lateral raises:
12 x 7
10 x 7
10 x 7
Pushdown
12 x 20
12 x 20
12 x 20
OH DB extensions:
12 x 7
10 x 7
10 x 7
- ingen bentræning i en uges tid, da mine baker's cyster driller.
Re: Log
:
14. nov 2019, 10:34
af ksau
RDL:
8 x 100
8 x 100
8 x 100
6 x 100
Nordic hams:
3
3
Chinups:
8
6
5
5
5
Cable rows:
10 x 40
10 x 40
10 x 40
Pulldown:
12 x 40
12 x 40
12 x 40
Ez curls:
10 x 27
9 x 27
8 x 27
Incline hammer curls:
10 x 7
10 x 7
10 x 7
Re: Log
:
15. nov 2019, 20:08
af ksau
Push:
Dips:
8
8
8
8
MP:
10 x 40
8 x 40
8 x 40
6 x 40
DP BP:
10 x 24
10 x 24
10 x 24
Frensh press:
14 x 22,5
14 x 22,5
14 x 22,5
Robe pushdown:
15 x 10
15 x 10
Re: Log
:
17. nov 2019, 15:04
af ksau
Blandet/Pull:
Squat- flade sko:
6 x 80
5 x 90
5 x 100
2 x 110
5 x 100
3 x 100 (paused)
12 x 60
Pullups:
8
6
5
4
DB CS Rwos:
12 x 16
12 x 16
12 x 16
10 x 16
De 2 første sæt ss med DB incline 30
8 x 34
8 x 34
PL row:
12 x 60
10 x 60
10 x 60
DB curls:
14 x 10
12 x 10
12 x 8
Robe curls:
14 x 10
12 x 10
12 x 10
Re: Log
:
19. nov 2019, 15:14
af ksau
Paused Squat:
5 x 90
5 x 90
5 x 90
5 x 90
B1) BP:
5 x 90
5 x 90
5 x 90
5 x 90
5 x 90
5 x 90
8 x 80
B2) Pullups:
5
5
5
5
5
5
5
C) Cable Rows:
12 x 35
12 x 35
12 x 35
D) Paused dips:
8
6
5
E) Lateral raises
12 x 6
12 x 6
12 x 6
12 x 6
F1) DB french press:
12 x 10
12 x 10
10 x 10
F2) OH cable curls:
15 x 12
15 x 12
12 x 12
Re: Log
:
21. nov 2019, 09:00
af ksau
Squat:
5 x 100
5 x 100
5 x 100
5 x 90
5 x 90
RDL:
8 x 100
8 x 100
8 x 100
8 x 100
C1) MP
5 x 50
5 x 50
5 x 50
5 x 50
C2) Walking db lunges
8 x 8
8 x 8
8 x 8
Leg curls:
6 x 46
6 x 46
5 x 46
5 x 46
Pullups hold i top:
4
4
4
4
3
Re: Log
:
22. nov 2019, 21:37
af ksau
A1) DB ROW
8 x 32
8 x 32
8 x 32
8 x 32
8 x 32
A2) DB incline press 45
8 x 32
8 x 32
7 x 32
6 x 32
6 x 32
Dips
12
8
7
5
5
3
Cable pulldowns
12 x 40
12 x 40
10 x 40
Lateral raises:
12 x 7
12 x 7
12 x 7
10 x 7
Rygtræningen er lidt udfordret pt pga begyndende golfalbue.
Re: Log
:
29. nov 2019, 09:13
af ksau
A1) Db bænkpres
12 x 24
12 x 24
12 x 24
12 x 24
A2) DB Rows
12 x 24
12 x 24
12 x 24
12 x 24
B) MP
10 x 40
8 x 40
8 x 40
7 x 40
C) Pulldown
12 x 40
12 x 40
12 x 40
12 x 40
D) Dips
8
8
6
E) Cable rows
12 x 35
12 x 35
12 x 35
F1) DB curls
10 x 12
10 x 12
7 x 12
F2) Push down
12 x 15
12 x 15
12 x 15
Re: Log
:
10. dec 2019, 09:15
af ksau
A1) Bænkpres
6 x 80
6 x 80
6 x 80
9 x 80
A2) DB row
10 x 26
10 x 26
10 x 26
10 x 26
B1) DB skulderpres - siddende
8 x 22
8 x 22
8 x 22
8 x 22
B2) Pulldown
10 x 50
9 x 50
8 x 50
8 x 45
C1) Dips
8
8
4
C2) Face pulls
10 x 12
10 x 12
10 x 12
D1) DB curls
10 x 12
10 x 12
8 x 12
D2) Db skullcrushers
10 x 12
10 x 12
7 x 12
Re: Log
:
12. dec 2019, 11:27
af ksau
Træning igår:
Squat:
6 x 90
6 x 90
6 x 90
4 x 90 paused
Nordic hams:
3
3
3
CG BP:
6 x 60
5 x 80
3 x 90
6 x 80
8 x 60
DB cs rows:
10 x 18
10 x 18
10 x 18
10 x 18
Re: Log
:
13. dec 2019, 20:16
af ksau
Træning igår:
A1) MP
6 x 50
6 x 50
6 x 50
6 x 50
A2) BOR
12 x 50
12 x 50
12 x 50
10 x 50
B) 2s Pause Squats:
4 x 80
4 x 80
4 x 80
4 x 80
C1) DB BP
10 x 28
10 x 28
10 x 28
8 x 28
C2) Back extensions
10
10
10
10
D) Incline curls
10 x 10
10 x 10
10 x 10
10 x 10
Re: Log
:
15. dec 2019, 13:44
af ksau
Træning igår:
Dips:
8
8
8
6
DL:
5 x 130
5 x 130
5 x 130
5 x 130
Leg extensions
10
10
10
10
Ring row:
6
6
6
5
NG Pulldown:
8 x 55
8 x 55
7 x 55
6 x 55
Lateral raises:
10 x 10
10 x 10
8 x 10
OH triceps extensions:
12 x 8
12 x 8
12 x 8
12 x 8
Re: Log
:
31. dec 2020, 12:52
af ksau
FB 1 (push)
A1) BP:
6 x 80
6 x 80
6 x 80
4 x 80
A2) Pullups:
7
6
6
5
B1) Squat:
5 x 70
5 x 70
5 x 70
5 x 70
B2) DB 45 incline
10 x 22,5
8 x 22,5
8 x 22,5
C1) BB curls:
14 x 20
12 x 20
10 x 20
8 x 20
C2) Lateral raises
12 x 7
12 x 7
10 x 7
Re: Log
:
7. jan 2021, 10:14
af ksau
FB (03/01):
A1) DL
5 x 120
5 x 120
5 x 120
4 x 120
A2) DIPS (Pause i bunden)
6
6
6
6
B1) Pullups
6
6
6
6
B2) 45 Incline BP
10 x 22,5
10 x 22,5
8 x 22,5
C1) BB curls
12 x 20
10 x 20
8 x 20
C2) Lateral Raises
12 x 7
12 x 7
12 x 7
Re: Log
:
7. jan 2021, 10:43
af ksau
FB 3 (05/01)
A1) BP
10 x 70
10 x 70
9 x 70
7 x 70
A2) NG Pull ups (pause i toppen):
6
6
5
5
B1) Squat
8 x 70
8 x 70
8 x 70
8 x 70
B2) Helms Rows
10 x 15
10 x 15
10 x 15
C1) Seated DB shoulder press:
12 x 15
10 x 15
10 x 15
C2) 1 leg hip thrust
6
6
6
D1) DB hammer curls
8 x 15
8 x 15
7 x 15
D2) BB OH triceps extensions
10 x 20
10 x 20
10 x 20
Re: Log
:
7. jan 2021, 10:50
af ksau
A1) RDL
8 x 90
8 x 90
8 x 90
6 x 90
A2) DB 45 incline
8 x 30
8 x 30
7 x 30
7 x 30
B1) NG pullups
6
6
6
5
B2) DB Standing shoulder press
8 x 15
8 x 15
8 x 15
C1) OH CS rows
10 x 7
10 x 7
10 x 7
C2) FFE split squat
10 x bw
10 x bw
10 x bw
D1) OH BB curls
10 x 20
10 x 20
10 x 20
D2) Skullcrushers
12 x 20
12 x 20
12 x 20
Re: Log
:
10. jan 2021, 13:26
af ksau
A1) Squat
5 x 80
5 x 80
5 x 80
5 x 80
A2) Pullups
7
6
6
6
B1) BP
12 x 60
10 x 60
10 x 60
8 x 60
B2) Helms rows
12 x 15
12 x 15
10 x 15
10 x 15
C1) Nordic hams
3
2
2
C2) DB 45 Incline
10 x 22,5
8 x 22,5
8 x 22,5
D1) Seated Hammer Curls
15 x 7
15 x 7
13 x 7
D2) Seated OH Extensions
12 x 7
12 x 7
12 x 7
Re: Log
:
11. jan 2021, 13:23
af ksau
Low rep BP, volume pull:
A1) BP
5 x 82,5
5 x 82,5
5 x 82,5
4 x 82,5
A2) Neutral greb Pullups
8
6
6
4
B1) Squat
8 x 72,5
8 x 72,5
8 x 72,5
6 x 72,5
B2) Helms Rows
12 x 15
12 x 15
12 x 15
12 x 15
C1) 1 leg hip thrust
8
6
6
C2) OH DB triceps extensions
13 x 7
13 x 7
13 x 7
Re: Log
:
13. jan 2021, 08:25
af ksau
A1) DL
5 x 122,5
5 x 122,5
5 x 122,5
5 x 122,5
A2) Dips (Pause i bund)
7
7
7
7
B1) Pullups (pause i top)
5
5
4
4
B2) MP
6 x 45
6 x 45
6 x 45
6 x 45
C1) BB Curls
12 x 20
12 x 20
10 x 20
C2) Pushups
12
10
6
Re: Log
:
15. jan 2021, 14:33
af ksau
A1) RDL
8 x 95
8 x 95
8 x 95
6 x 95
A2) DB 45 press
12 x 22,5
10 x 22,5
10 x 22,5
10 x 22,5
B1) Pullups
6
6
5
5
B2) Standing DB presses
10 x 12
10 x 12
8 x 12
8 x 12
C1) DB split squat
10 x 7
10 x 7
10 x 7
C2) DB Curls
12 x 7
12 x 7
12 x 7
Re: Log
:
20. jan 2021, 11:23
af ksau
Pull (19/1):
A1) DL fra 15kg skive
8 x 100
8 x 100
8 x 100
6 x 100
A2) Pullups
8
7
5
5
BOR
10 x 50
8 x 50
8 x 50
DB CS ROWS:
12 x 15
12 x 15
12 x 15
BB OH Curls:
10 x 20
10 x 20
8 x 20
Re: Log
:
21. jan 2021, 08:39
af ksau
A1) Squat
5 x 90
5 x 90
5 x 90
3 x 90
A2) CG Pullups langsom ecc
5
5
4
4
B) Dips pause i bund (skal bytte plads med pullups næste ganng)
6
6
6
5
C) 1 arm DB OH press
8 x 20
8 x 20
8 x 20
6 x 20
D1) 1 leg hip thrusters
6
6
6
D2) DB incline curls
12 x 7
12 x 7
12 x 7
Re: Log
:
26. jan 2021, 22:07
af ksau
A1) Squat
4 x 90
4 x 90
4 x 90
4 x 90
A2) Pullups
8
8
7
6
B1) Incline BB BP
10 x 60
10 x 60
7 x 60
6 x 60
B2) FFE split squats
10 x 7
10 x 7
5 x bw
C1) Lateral raises
12 x 7
12 x 7
12 x 7
C2) 1 leg hip thrust
7
6
6
D1) BB curls
10 x 22,5
10 x 22,5
8 x 22,5