Hold On We're Going Home
: 16. sep 2013, 16:07Vægt
16/09/2013: 68,6 kg
bodybuilding.dk
Debat og viden om kost og træning!
forum.php?sid=9ed272a20f2d5af9661cd19bc2b983a2
Hold On We're Going Home
https://www.bodybuilding.dk:443/hold-on-we-re-going-home-t73749.html
Side 1 af 9
: 16. sep 2013, 16:07Re: Hold On We're Going Home
: 16. sep 2013, 17:46Re: Hold On We're Going Home
: 16. sep 2013, 20:08Mandag
Warm-up
DIverse øvelser
A Squat - 120 sekunders pause
5 x 47 kg
5 x 65 kg
5 x 83 kg
8 x 92,5 kg
5 x 8 x 74 kg
B Front lunges - 60 sekunders pause
5 x 8 x 26 kg
C Glute-ham raises - 60 sekunders pause
5 x 8 x bw
D Pallof press - 60 sekunders pause
5 x 12 x 6,25
E Donkey calf raises - 60 sekunders pause
5 x 12 x 60
Warm-up
DIverse øvelser
A Squat - 120 sekunders pause
5 x 47 kg
5 x 65 kg
5 x 83 kg
8 x 92,5 kg
5 x 8 x 74 kg
B Front lunges - 60 sekunders pause
5 x 8 x 26 kg
C Glute-ham raises - 60 sekunders pause
5 x 8 x bw
D Pallof press - 60 sekunders pause
5 x 12 x 6,25
E Donkey calf raises - 60 sekunders pause
5 x 12 x 60
Re: Hold On We're Going Home
: 17. sep 2013, 20:17Tirsdag
Warm-up
DIverse øvelser
A Close grip bench press - 120 sekunders pause
5 x 30 kg
5 x 42 kg
5 x 54 kg
8 x 60 kg
5 x 8 x 48 kg
B Dead hang pull-ups, 1 sekund hold i toppen - 120 sekunders pause
5 x 5 x bw
C One-arm dumbbell overhead press, 1 sekund hold i toppen - 60 sekunders pause
5 x 8 x 11 kg
D1 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen
5 x 8 x 16 kg
D2 Incline chest-supported rear lateral raises - 90 sekunders pause
5 x 12 x 4 kg
E Incline dumbbell curls - 60 sekunders pause
5 x 12 x 9 kg
Warm-up
DIverse øvelser
A Close grip bench press - 120 sekunders pause
5 x 30 kg
5 x 42 kg
5 x 54 kg
8 x 60 kg
5 x 8 x 48 kg
B Dead hang pull-ups, 1 sekund hold i toppen - 120 sekunders pause
5 x 5 x bw
C One-arm dumbbell overhead press, 1 sekund hold i toppen - 60 sekunders pause
5 x 8 x 11 kg
D1 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen
5 x 8 x 16 kg
D2 Incline chest-supported rear lateral raises - 90 sekunders pause
5 x 12 x 4 kg
E Incline dumbbell curls - 60 sekunders pause
5 x 12 x 9 kg
Re: Hold On We're Going Home
: 19. sep 2013, 20:49Torsdag
Warm-up
DIverse øvelser
A Paused squat - 120 sekunders pause
5 x 41,5 kg
5 x 58 kg
5 x 74 kg
5 x 3 x 82,5 kg
B Sumo deadlift - 120 sekunders pause
5 x 64 kg
5 x 80 kg
5 x 96 kg
5 x 3 x 112 kg
C Bulgarian kettlebell split deadlift - Ingen pause mellem siderne
5 x 8 x 12 kg
D Hanging leg raises - 60 sekunders pause
5 x 8 x bw
E Hammer Strength seated calf raises - 60 sekunders pause
5 x 12 x 55 kg
Warm-up
DIverse øvelser
A Paused squat - 120 sekunders pause
5 x 41,5 kg
5 x 58 kg
5 x 74 kg
5 x 3 x 82,5 kg
B Sumo deadlift - 120 sekunders pause
5 x 64 kg
5 x 80 kg
5 x 96 kg
5 x 3 x 112 kg
C Bulgarian kettlebell split deadlift - Ingen pause mellem siderne
5 x 8 x 12 kg
D Hanging leg raises - 60 sekunders pause
5 x 8 x bw
E Hammer Strength seated calf raises - 60 sekunders pause
5 x 12 x 55 kg
Re: Hold On We're Going Home
: 20. sep 2013, 09:36Fredag
Warm-up
DIverse øvelser
A1 Military press
5 x 20 kg
5 x 27 kg
5 x 34 kg
8 x 37,5 kg
5 x 8 x 30 kg
A2 Dead hang chin-ups - 90 sekunders pause
5 x bw
5 x 3 kg
5 x 6 kg
5 x 9 kg
5 x 5 x bw
B1 Incline neutral grip dumbbell press, bottom paused
5 x 8 x 16 kg
B2 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen - 75 sekunders pause
5 x 8 x 16 kg
C Dumbbell shrugs - 60 sekunders pause
5 x 12 x 21 kg
Warm-up
DIverse øvelser
A1 Military press
5 x 20 kg
5 x 27 kg
5 x 34 kg
8 x 37,5 kg
5 x 8 x 30 kg
A2 Dead hang chin-ups - 90 sekunders pause
5 x bw
5 x 3 kg
5 x 6 kg
5 x 9 kg
5 x 5 x bw
B1 Incline neutral grip dumbbell press, bottom paused
5 x 8 x 16 kg
B2 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen - 75 sekunders pause
5 x 8 x 16 kg
C Dumbbell shrugs - 60 sekunders pause
5 x 12 x 21 kg
Re: Hold On We're Going Home
: 23. sep 2013, 20:23Mandag
Warm-up
DIverse øvelser
A Squat - 120 sekunders pause
5 x 48,5 kg
5 x 68 kg
5 x 87,5 kg
8 x 97,5 kg
5 x 8 x 78 kg
B Front lunges - 60 sekunders pause
5 x 8 x 28 kg
C Glute-ham raises - 60 sekunders pause
5 x 8 x 2,5 kg
D Pallof press - 60 sekunders pause
5 x 12 x 8,75
E Donkey calf raises - 60 sekunders pause
5 x 12 x 70
F Kettlebell swings - Tabata
1 x 12 kg
Warm-up
DIverse øvelser
A Squat - 120 sekunders pause
5 x 48,5 kg
5 x 68 kg
5 x 87,5 kg
8 x 97,5 kg
5 x 8 x 78 kg
B Front lunges - 60 sekunders pause
5 x 8 x 28 kg
C Glute-ham raises - 60 sekunders pause
5 x 8 x 2,5 kg
D Pallof press - 60 sekunders pause
5 x 12 x 8,75
E Donkey calf raises - 60 sekunders pause
5 x 12 x 70
F Kettlebell swings - Tabata
1 x 12 kg
Re: Hold On We're Going Home
: 24. sep 2013, 20:13Tirsdag
Warm-up
DIverse øvelser
A Close grip bench press - 120 sekunders pause
5 x 31 kg
5 x 43,5 kg
5 x 56 kg
8 x 62,5 kg
5 x 8 x 50 kg
B Dead hang pull-ups, 1 sekund hold i toppen - 120 sekunders pause
5 x 6 x bw
C One-arm dumbbell overhead press, 1 sekund hold i toppen - 60 sekunders pause
5 x 10 x 11 kg
D1 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen
5 x 8 x 16 kg
D2 Incline chest-supported rear lateral raises - 90 sekunders pause
5 x 12 x 4 kg
E Incline dumbbell curls - 60 sekunders pause
5 x 12 x 10 kg
Warm-up
DIverse øvelser
A Close grip bench press - 120 sekunders pause
5 x 31 kg
5 x 43,5 kg
5 x 56 kg
8 x 62,5 kg
5 x 8 x 50 kg
B Dead hang pull-ups, 1 sekund hold i toppen - 120 sekunders pause
5 x 6 x bw
C One-arm dumbbell overhead press, 1 sekund hold i toppen - 60 sekunders pause
5 x 10 x 11 kg
D1 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen
5 x 8 x 16 kg
D2 Incline chest-supported rear lateral raises - 90 sekunders pause
5 x 12 x 4 kg
E Incline dumbbell curls - 60 sekunders pause
5 x 12 x 10 kg
Re: Hold On We're Going Home
: 26. sep 2013, 20:18Torsdag
Warm-up
DIverse øvelser
A Paused squat - 120 sekunders pause
5 x 44 kg
5 x 61,5 kg
5 x 79 kg
5 x 3 x 87,5 kg
B Sumo deadlift - 120 sekunders pause
5 x 68 kg
5 x 84 kg
5 x 100 kg
5 x 3 x 116 kg
C Bulgarian kettlebell split deadlift - Ingen pause mellem siderne
5 x 8 x 12 kg
D Hanging leg raises - 60 sekunders pause
5 x 8 x bw
E Hammer Strength seated calf raises - 60 sekunders pause
5 x 10 x 60 kg
Warm-up
DIverse øvelser
A Paused squat - 120 sekunders pause
5 x 44 kg
5 x 61,5 kg
5 x 79 kg
5 x 3 x 87,5 kg
B Sumo deadlift - 120 sekunders pause
5 x 68 kg
5 x 84 kg
5 x 100 kg
5 x 3 x 116 kg
C Bulgarian kettlebell split deadlift - Ingen pause mellem siderne
5 x 8 x 12 kg
D Hanging leg raises - 60 sekunders pause
5 x 8 x bw
E Hammer Strength seated calf raises - 60 sekunders pause
5 x 10 x 60 kg
Re: Hold On We're Going Home
: 27. sep 2013, 14:52Fredag
Warm-up
DIverse øvelser
A1 Military press
5 x 20 kg
5 x 28 kg
5 x 36 kg
8 x 40 kg
5 x 8 x 32 kg
A2 Dead hang chin-ups - 90 sekunders pause
5 x bw
5 x 3 kg
5 x 6 kg
6 x 9 kg
5 x 6 x bw
B1 Incline neutral grip dumbbell press, bottom paused
5 x 10 x 16 kg
B2 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen - 75 sekunders pause
5 x 10 x 16 kg
C Dumbbell shrugs - 60 sekunders pause
5 x 12 x 21 kg
Warm-up
DIverse øvelser
A1 Military press
5 x 20 kg
5 x 28 kg
5 x 36 kg
8 x 40 kg
5 x 8 x 32 kg
A2 Dead hang chin-ups - 90 sekunders pause
5 x bw
5 x 3 kg
5 x 6 kg
6 x 9 kg
5 x 6 x bw
B1 Incline neutral grip dumbbell press, bottom paused
5 x 10 x 16 kg
B2 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen - 75 sekunders pause
5 x 10 x 16 kg
C Dumbbell shrugs - 60 sekunders pause
5 x 12 x 21 kg
Re: Hold On We're Going Home
: 30. sep 2013, 20:07Mandag
Warm-up
DIverse øvelser
A Squat - 120 sekunders pause
5 x 51,5 kg
5 x 72 kg
5 x 92,5 kg
6 x 102,5 kg
5 x 8 x 80 kg
B Front lunges - 60 sekunders pause
5 x 8 x 30 kg
C Glute-ham raises - 60 sekunders pause
5 x 8 x 5 kg
D Pallof press - 60 sekunders pause
5 x 12 x 8,75
E Donkey calf raises - 60 sekunders pause
5 x 12 x 80
F Kettlebell swings - Tabata
1 x 12 kg
Warm-up
DIverse øvelser
A Squat - 120 sekunders pause
5 x 51,5 kg
5 x 72 kg
5 x 92,5 kg
6 x 102,5 kg
5 x 8 x 80 kg
B Front lunges - 60 sekunders pause
5 x 8 x 30 kg
C Glute-ham raises - 60 sekunders pause
5 x 8 x 5 kg
D Pallof press - 60 sekunders pause
5 x 12 x 8,75
E Donkey calf raises - 60 sekunders pause
5 x 12 x 80
F Kettlebell swings - Tabata
1 x 12 kg
Re: Hold On We're Going Home
: 1. okt 2013, 20:02Tirsdag
Warm-up
DIverse øvelser
A Close grip bench press - 120 sekunders pause
5 x 32,5 kg
5 x 45,5 kg
5 x 58,5 kg
8 x 65 kg
5 x 8 x 52 kg
B Dead hang pull-ups, 1 sekund hold i toppen - 120 sekunders pause
5 x 5 x 2,5 kg
C One-arm dumbbell overhead press, 1 sekund hold i toppen - 60 sekunders pause
5 x 6 x 13,5 kg
D1 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen
5 x 8 x 16 kg
D2 Incline chest-supported rear lateral raises - 90 sekunders pause
5 x 12 x 4 kg
E Incline dumbbell curls - 60 sekunders pause
5 x 12 x 11 kg
Warm-up
DIverse øvelser
A Close grip bench press - 120 sekunders pause
5 x 32,5 kg
5 x 45,5 kg
5 x 58,5 kg
8 x 65 kg
5 x 8 x 52 kg
B Dead hang pull-ups, 1 sekund hold i toppen - 120 sekunders pause
5 x 5 x 2,5 kg
C One-arm dumbbell overhead press, 1 sekund hold i toppen - 60 sekunders pause
5 x 6 x 13,5 kg
D1 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen
5 x 8 x 16 kg
D2 Incline chest-supported rear lateral raises - 90 sekunders pause
5 x 12 x 4 kg
E Incline dumbbell curls - 60 sekunders pause
5 x 12 x 11 kg
Re: Hold On We're Going Home
: 3. okt 2013, 14:16Torsdag
Warm-up
DIverse øvelser
A Paused squat - 120 sekunders pause
5 x 44 kg
5 x 61,5 kg
5 x 79 kg
5 x 3 x 87,5 kg
B Sumo deadlift - 120 sekunders pause
5 x 72 kg
5 x 88 kg
5 x 104 kg
5 x 3 x 120 kg
C Bulgarian kettlebell split deadlift - Ingen pause mellem siderne
5 x 8 x 12 kg
D Hanging leg raises - 60 sekunders pause
5 x 8 x bw
E Hammer Strength seated calf raises - 60 sekunders pause
5 x 12 x 60 kg
Warm-up
DIverse øvelser
A Paused squat - 120 sekunders pause
5 x 44 kg
5 x 61,5 kg
5 x 79 kg
5 x 3 x 87,5 kg
B Sumo deadlift - 120 sekunders pause
5 x 72 kg
5 x 88 kg
5 x 104 kg
5 x 3 x 120 kg
C Bulgarian kettlebell split deadlift - Ingen pause mellem siderne
5 x 8 x 12 kg
D Hanging leg raises - 60 sekunders pause
5 x 8 x bw
E Hammer Strength seated calf raises - 60 sekunders pause
5 x 12 x 60 kg
Re: Hold On We're Going Home
: 4. okt 2013, 09:44Fredag
Warm-up
DIverse øvelser
A1 Military press
5 x 21,5 kg
5 x 30 kg
5 x 38 kg
8 x 42,5 kg
5 x 8 x 34 kg
A2 Dead hang chin-ups - 90 sekunders pause
5 x bw
5 x 3 kg
5 x 6 kg
8 x 9 kg
5 x 8 x bw
B1 Incline neutral grip dumbbell press, bottom paused
5 x 8 x 18,5 kg
B2 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen - 75 sekunders pause
5 x 8 x 18,5 kg
C Dumbbell shrugs - 60 sekunders pause
5 x 12 x 21 kg
Warm-up
DIverse øvelser
A1 Military press
5 x 21,5 kg
5 x 30 kg
5 x 38 kg
8 x 42,5 kg
5 x 8 x 34 kg
A2 Dead hang chin-ups - 90 sekunders pause
5 x bw
5 x 3 kg
5 x 6 kg
8 x 9 kg
5 x 8 x bw
B1 Incline neutral grip dumbbell press, bottom paused
5 x 8 x 18,5 kg
B2 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen - 75 sekunders pause
5 x 8 x 18,5 kg
C Dumbbell shrugs - 60 sekunders pause
5 x 12 x 21 kg
Re: Hold On We're Going Home
: 7. okt 2013, 19:56Mandag
Warm-up
DIverse øvelser
A Squat - 120 sekunders pause
5 x 50 kg
5 x 70 kg
5 x 90 kg
5 x 100 kg
5 x 8 x 74 kg
B Front lunges - 60 sekunders pause
5 x 8 x 28 kg
C Glute-ham raises - 60 sekunders pause
5 x 8 x bw
D Pallof press - 45 sekunders pause
5 x 12 x 8,75
E Donkey calf raises - 60 sekunders pause
5 x 10 x 70
Warm-up
DIverse øvelser
A Squat - 120 sekunders pause
5 x 50 kg
5 x 70 kg
5 x 90 kg
5 x 100 kg
5 x 8 x 74 kg
B Front lunges - 60 sekunders pause
5 x 8 x 28 kg
C Glute-ham raises - 60 sekunders pause
5 x 8 x bw
D Pallof press - 45 sekunders pause
5 x 12 x 8,75
E Donkey calf raises - 60 sekunders pause
5 x 10 x 70
Re: Hold On We're Going Home
: 8. okt 2013, 19:55Tirsdag
Warm-up
DIverse øvelser
A Close grip bench press - 120 sekunders pause
5 x 35 kg
5 x 49 kg
5 x 63 kg
5 x 70 kg
5 x 8 x 50 kg
B Dead hang pull-ups, 1 sekund hold i toppen - 120 sekunders pause
5 x 5 x bw
C One-arm dumbbell overhead press, 1 sekund hold i toppen - 60 sekunders pause
5 x 6 x 13,5 kg
D1 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen
5 x 8 x 16 kg
D2 Incline chest-supported rear lateral raises - 90 sekunders pause
5 x 12 x 4 kg
E Incline dumbbell curls - 60 sekunders pause
5 x 12 x 10 kg
Warm-up
DIverse øvelser
A Close grip bench press - 120 sekunders pause
5 x 35 kg
5 x 49 kg
5 x 63 kg
5 x 70 kg
5 x 8 x 50 kg
B Dead hang pull-ups, 1 sekund hold i toppen - 120 sekunders pause
5 x 5 x bw
C One-arm dumbbell overhead press, 1 sekund hold i toppen - 60 sekunders pause
5 x 6 x 13,5 kg
D1 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen
5 x 8 x 16 kg
D2 Incline chest-supported rear lateral raises - 90 sekunders pause
5 x 12 x 4 kg
E Incline dumbbell curls - 60 sekunders pause
5 x 12 x 10 kg
Re: Hold On We're Going Home
: 9. okt 2013, 20:05Onsdag
Warm-up
DIverse øvelser
A Paused squat - 120 sekunders pause
5 x 41,5 kg
5 x 58 kg
5 x 74 kg
5 x 3 x 82,5 kg
B Sumo deadlift - 120 sekunders pause
5 x 64 kg
5 x 80 kg
5 x 96 kg
5 x 3 x 112 kg
C Bulgarian kettlebell split deadlift - Ingen pause mellem siderne
5 x 8 x 12 kg
D Hanging leg raises - 60 sekunders pause
5 x 8 x bw
E Hammer Strength seated calf raises - 60 sekunders pause
5 x 10 x 60 kg
Warm-up
DIverse øvelser
A Paused squat - 120 sekunders pause
5 x 41,5 kg
5 x 58 kg
5 x 74 kg
5 x 3 x 82,5 kg
B Sumo deadlift - 120 sekunders pause
5 x 64 kg
5 x 80 kg
5 x 96 kg
5 x 3 x 112 kg
C Bulgarian kettlebell split deadlift - Ingen pause mellem siderne
5 x 8 x 12 kg
D Hanging leg raises - 60 sekunders pause
5 x 8 x bw
E Hammer Strength seated calf raises - 60 sekunders pause
5 x 10 x 60 kg
Re: Hold On We're Going Home
: 10. okt 2013, 08:18Torsdag
Warm-up
DIverse øvelser
A1 Military press
5 x 22,5 kg
5 x 31,5 kg
5 x 40,5 kg
5 x 45 kg
5 x 8 x 30 kg
A2 Dead hang chin-ups - 90 sekunders pause
5 x bw
5 x 4 kg
5 x 7 kg
5 x 10 kg
5 x 6 x bw
B1 Incline neutral grip dumbbell press, bottom paused
5 x 8 x 18,5 kg
B2 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen - 75 sekunders pause
5 x 8 x 18,5 kg
C Dumbbell shrugs - 60 sekunders pause
5 x 12 x 21 kg
Warm-up
DIverse øvelser
A1 Military press
5 x 22,5 kg
5 x 31,5 kg
5 x 40,5 kg
5 x 45 kg
5 x 8 x 30 kg
A2 Dead hang chin-ups - 90 sekunders pause
5 x bw
5 x 4 kg
5 x 7 kg
5 x 10 kg
5 x 6 x bw
B1 Incline neutral grip dumbbell press, bottom paused
5 x 8 x 18,5 kg
B2 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen - 75 sekunders pause
5 x 8 x 18,5 kg
C Dumbbell shrugs - 60 sekunders pause
5 x 12 x 21 kg
Re: Hold On We're Going Home
: 14. okt 2013, 20:11Mandag
Warm-up
DIverse øvelser
A Squat - 120 sekunders pause
5 x 52,5 kg
5 x 73,5 kg
5 x 94,5 kg
5 x 105 kg
5 x 8 x 78 kg
B Front lunges - 60 sekunders pause
5 x 8 x 30 kg
C Glute-ham raises - 60 sekunders pause
5 x 8 x 5 kg
D Pallof press - 45 sekunders pause
5 x 12 x 8,75
E Donkey calf raises - 60 sekunders pause
5 x 10 x 80
Warm-up
DIverse øvelser
A Squat - 120 sekunders pause
5 x 52,5 kg
5 x 73,5 kg
5 x 94,5 kg
5 x 105 kg
5 x 8 x 78 kg
B Front lunges - 60 sekunders pause
5 x 8 x 30 kg
C Glute-ham raises - 60 sekunders pause
5 x 8 x 5 kg
D Pallof press - 45 sekunders pause
5 x 12 x 8,75
E Donkey calf raises - 60 sekunders pause
5 x 10 x 80
Re: Hold On We're Going Home
: 15. okt 2013, 13:08Tirsdag
Warm-up
DIverse øvelser
A Close grip bench press - 120 sekunders pause
5 x 36,5 kg
5 x 51 kg
5 x 65 kg
(5) x 72,5 kg - Spotter forstod tydeligvis ikke sin rolle og begyndte at hjælpe.
5 x 8 x 52 kg
B Dead hang pull-ups, 1 sekund hold i toppen - 120 sekunders pause
5 x 5 x 2,5 kg
C One-arm dumbbell overhead press, 1 sekund hold i toppen - 60 sekunders pause
5 x 7 x 13,5 kg
D1 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen
5 x 8 x 16 kg
D2 Incline chest-supported rear lateral raises - 90 sekunders pause
5 x 12 x 4 kg
E Incline dumbbell curls - 60 sekunders pause
5 x 12 x 11 kg
Warm-up
DIverse øvelser
A Close grip bench press - 120 sekunders pause
5 x 36,5 kg
5 x 51 kg
5 x 65 kg
(5) x 72,5 kg - Spotter forstod tydeligvis ikke sin rolle og begyndte at hjælpe.
5 x 8 x 52 kg
B Dead hang pull-ups, 1 sekund hold i toppen - 120 sekunders pause
5 x 5 x 2,5 kg
C One-arm dumbbell overhead press, 1 sekund hold i toppen - 60 sekunders pause
5 x 7 x 13,5 kg
D1 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen
5 x 8 x 16 kg
D2 Incline chest-supported rear lateral raises - 90 sekunders pause
5 x 12 x 4 kg
E Incline dumbbell curls - 60 sekunders pause
5 x 12 x 11 kg
Re: Hold On We're Going Home
: 16. okt 2013, 09:38Vægt
16/09/2013: 68,6 kg
16/10/2013: 70,4 kg
16/09/2013: 68,6 kg
16/10/2013: 70,4 kg
Re: Hold On We're Going Home
: 16. okt 2013, 19:48Onsdag
Warm-up
DIverse øvelser
A Paused squat - 120 sekunders pause
5 x 44 kg
5 x 61,5 kg
5 x 79 kg
5 x 3 x 87,5 kg
B Sumo deadlift - 120 sekunders pause
5 x 68 kg
5 x 84 kg
5 x 100 kg
5 x 3 x 116 kg
C Bulgarian kettlebell split deadlift - Ingen pause mellem siderne
5 x 10 x 12 kg
D Hanging leg raises - 60 sekunders pause
5 x 9 x bw
E Hammer Strength seated calf raises - 60 sekunders pause
5 x 10 x 62,5 kg
Warm-up
DIverse øvelser
A Paused squat - 120 sekunders pause
5 x 44 kg
5 x 61,5 kg
5 x 79 kg
5 x 3 x 87,5 kg
B Sumo deadlift - 120 sekunders pause
5 x 68 kg
5 x 84 kg
5 x 100 kg
5 x 3 x 116 kg
C Bulgarian kettlebell split deadlift - Ingen pause mellem siderne
5 x 10 x 12 kg
D Hanging leg raises - 60 sekunders pause
5 x 9 x bw
E Hammer Strength seated calf raises - 60 sekunders pause
5 x 10 x 62,5 kg
Re: Hold On We're Going Home
: 17. okt 2013, 12:01Torsdag
Warm-up
DIverse øvelser
A1 Military press
5 x 23,5 kg
5 x 33 kg
5 x 42,5 kg
5 x 47,5 kg
5 x 8 x 32 kg
A2 Dead hang chin-ups - 90 sekunders pause
5 x bw
5 x 4,5 kg
5 x 8,5 kg
5 x 12,5 kg
5 x 6 x bw
B1 Incline neutral grip dumbbell press, bottom paused
5 x 9 x 18,5 kg
B2 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen - 75 sekunders pause
5 x 9 x 18,5 kg
C Dumbbell shrugs - 60 sekunders pause
5 x 10 x 23,5 kg
Warm-up
DIverse øvelser
A1 Military press
5 x 23,5 kg
5 x 33 kg
5 x 42,5 kg
5 x 47,5 kg
5 x 8 x 32 kg
A2 Dead hang chin-ups - 90 sekunders pause
5 x bw
5 x 4,5 kg
5 x 8,5 kg
5 x 12,5 kg
5 x 6 x bw
B1 Incline neutral grip dumbbell press, bottom paused
5 x 9 x 18,5 kg
B2 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen - 75 sekunders pause
5 x 9 x 18,5 kg
C Dumbbell shrugs - 60 sekunders pause
5 x 10 x 23,5 kg
Re: Hold On We're Going Home
: 21. okt 2013, 20:11Mandag
Warm-up
DIverse øvelser
A Squat - 120 sekunders pause
5 x 55 kg
5 x 77 kg
5 x 99 kg
5 x 110 kg
5 x 8 x 82 kg
B Front lunges - 60 sekunders pause
5 x 8 x 32 kg
C Glute-ham raises - 60 sekunders pause
5 x 8 x 5 kg
D Pallof press - 45 sekunders pause
5 x 12 x 8,75
E Donkey calf raises - 60 sekunders pause
5 x 12 x 80
Warm-up
DIverse øvelser
A Squat - 120 sekunders pause
5 x 55 kg
5 x 77 kg
5 x 99 kg
5 x 110 kg
5 x 8 x 82 kg
B Front lunges - 60 sekunders pause
5 x 8 x 32 kg
C Glute-ham raises - 60 sekunders pause
5 x 8 x 5 kg
D Pallof press - 45 sekunders pause
5 x 12 x 8,75
E Donkey calf raises - 60 sekunders pause
5 x 12 x 80
Re: Hold On We're Going Home
: 22. okt 2013, 19:50Tirsdag
Warm-up
DIverse øvelser
A Close grip bench press - 120 sekunders pause
5 x 36,5 kg
5 x 51 kg
5 x 65 kg
5 x 72,5 kg
5 x 8 x 52 kg
B Dead hang pull-ups, 1 sekund hold i toppen - 120 sekunders pause
5 x 5 x 4 kg
C One-arm dumbbell overhead press, 1 sekund hold i toppen - 60 sekunders pause
5 x 8 x 13,5 kg
D1 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen
5 x 8 x 16 kg
D2 Incline chest-supported rear lateral raises - 90 sekunders pause
5 x 12 x 4 kg
E Incline dumbbell curls - 60 sekunders pause
5 x 12 x 11 kg
Warm-up
DIverse øvelser
A Close grip bench press - 120 sekunders pause
5 x 36,5 kg
5 x 51 kg
5 x 65 kg
5 x 72,5 kg
5 x 8 x 52 kg
B Dead hang pull-ups, 1 sekund hold i toppen - 120 sekunders pause
5 x 5 x 4 kg
C One-arm dumbbell overhead press, 1 sekund hold i toppen - 60 sekunders pause
5 x 8 x 13,5 kg
D1 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen
5 x 8 x 16 kg
D2 Incline chest-supported rear lateral raises - 90 sekunders pause
5 x 12 x 4 kg
E Incline dumbbell curls - 60 sekunders pause
5 x 12 x 11 kg
Re: Hold On We're Going Home
: 24. okt 2013, 20:07Torsdag
Warm-up
DIverse øvelser
A Paused squat - 120 sekunders pause
5 x 45 kg
5 x 63 kg
5 x 81 kg
5 x 3 x 90 kg
B Sumo deadlift - 120 sekunders pause
5 x 72 kg
5 x 88 kg
5 x 104 kg
5 x 3 x 120 kg
C Bulgarian kettlebell split deadlift - Ingen pause mellem siderne
5 x 8 x 16 kg
D Hanging leg raises - 60 sekunders pause
5 x 10 x bw
E Hammer Strength seated calf raises - 60 sekunders pause
5 x 10 x 65 kg
Warm-up
DIverse øvelser
A Paused squat - 120 sekunders pause
5 x 45 kg
5 x 63 kg
5 x 81 kg
5 x 3 x 90 kg
B Sumo deadlift - 120 sekunders pause
5 x 72 kg
5 x 88 kg
5 x 104 kg
5 x 3 x 120 kg
C Bulgarian kettlebell split deadlift - Ingen pause mellem siderne
5 x 8 x 16 kg
D Hanging leg raises - 60 sekunders pause
5 x 10 x bw
E Hammer Strength seated calf raises - 60 sekunders pause
5 x 10 x 65 kg
Re: Hold On We're Going Home
: 25. okt 2013, 12:36Fredag
Warm-up
DIverse øvelser
A1 Military press
5 x 25 kg
5 x 35 kg
5 x 45 kg
5 x 50 kg
5 x 8 x 34 kg
A2 Dead hang chin-ups - 90 sekunders pause
5 x bw
5 x 5 kg
5 x 10 kg
5 x 15 kg
5 x 6 x bw
B1 Incline neutral grip dumbbell press, bottom paused
5 x 10 x 18,5 kg
B2 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen - 75 sekunders pause
5 x 10 x 18,5 kg
C Dumbbell shrugs - 60 sekunders pause
5 x 10 x 23,5 kg
Warm-up
DIverse øvelser
A1 Military press
5 x 25 kg
5 x 35 kg
5 x 45 kg
5 x 50 kg
5 x 8 x 34 kg
A2 Dead hang chin-ups - 90 sekunders pause
5 x bw
5 x 5 kg
5 x 10 kg
5 x 15 kg
5 x 6 x bw
B1 Incline neutral grip dumbbell press, bottom paused
5 x 10 x 18,5 kg
B2 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen - 75 sekunders pause
5 x 10 x 18,5 kg
C Dumbbell shrugs - 60 sekunders pause
5 x 10 x 23,5 kg
Re: Hold On We're Going Home
: 29. okt 2013, 21:10Tirsdag
Warm-up
DIverse øvelser
A Squat - 120 sekunders pause
5 x 55 kg
5 x 77 kg
3 x 99 kg
3 x 110 kg
5 x 8 x 78 kg
B Front lunges - 60 sekunders pause
5 x 8 x 30 kg
C Glute-ham raises - 60 sekunders pause
5 x 8 x bw
Længere pause mellem første og andet sæt.
D Pallof press - 45 sekunders pause
5 x 12 x 8,75
E Donkey calf raises - 60 sekunders pause
5 x 12 x 80
Warm-up
DIverse øvelser
A Squat - 120 sekunders pause
5 x 55 kg
5 x 77 kg
3 x 99 kg
3 x 110 kg
5 x 8 x 78 kg
B Front lunges - 60 sekunders pause
5 x 8 x 30 kg
C Glute-ham raises - 60 sekunders pause
5 x 8 x bw
Længere pause mellem første og andet sæt.
D Pallof press - 45 sekunders pause
5 x 12 x 8,75
E Donkey calf raises - 60 sekunders pause
5 x 12 x 80
Re: Hold On We're Going Home
: 30. okt 2013, 16:33Onsdag
Warm-up
DIverse øvelser
A Close grip bench press - 120 sekunders pause
5 x 37,5 kg
5 x 52,5 kg
3 x 67,5 kg
3 x 75 kg
5 x 8 x 50 kg
B Dead hang pull-ups, 1 sekund hold i toppen - 120 sekunders pause
5 x 6 x bw
C One-arm dumbbell overhead press, 1 sekund hold i toppen - 60 sekunders pause
5 x 6 x 16 kg
D1 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen
5 x 8 x 18,5 kg
D2 Incline chest-supported rear lateral raises - 90 sekunders pause
5 x 12 x 4 kg
E Incline dumbbell curls - 60 sekunders pause
5 x 12 x 11 kg
Warm-up
DIverse øvelser
A Close grip bench press - 120 sekunders pause
5 x 37,5 kg
5 x 52,5 kg
3 x 67,5 kg
3 x 75 kg
5 x 8 x 50 kg
B Dead hang pull-ups, 1 sekund hold i toppen - 120 sekunders pause
5 x 6 x bw
C One-arm dumbbell overhead press, 1 sekund hold i toppen - 60 sekunders pause
5 x 6 x 16 kg
D1 Incline chest-supported dumbbell rows, 2 sekunders hold i toppen
5 x 8 x 18,5 kg
D2 Incline chest-supported rear lateral raises - 90 sekunders pause
5 x 12 x 4 kg
E Incline dumbbell curls - 60 sekunders pause
5 x 12 x 11 kg
Re: Hold On We're Going Home
: 2. nov 2013, 16:08Lørdag
Warm-up
DIverse øvelser
A Paused squat - 120 sekunders pause
5 x 45 kg
5 x 63 kg
5 x 81 kg
5 x 3 x 90 kg
B Sumo deadlift - 120 sekunders pause
5 x 64 kg
5 x 80 kg
5 x 96 kg
5 x 3 x 112 kg
C Bulgarian kettlebell split deadlift - Ingen pause mellem siderne
5 x 8 x 16 kg
D Hanging leg raises - 60 sekunders pause
5 x 10 x bw
E Hammer Strength seated calf raises - 60 sekunders pause
5 x 12 x 60 kg
Warm-up
DIverse øvelser
A Paused squat - 120 sekunders pause
5 x 45 kg
5 x 63 kg
5 x 81 kg
5 x 3 x 90 kg
B Sumo deadlift - 120 sekunders pause
5 x 64 kg
5 x 80 kg
5 x 96 kg
5 x 3 x 112 kg
C Bulgarian kettlebell split deadlift - Ingen pause mellem siderne
5 x 8 x 16 kg
D Hanging leg raises - 60 sekunders pause
5 x 10 x bw
E Hammer Strength seated calf raises - 60 sekunders pause
5 x 12 x 60 kg