Side 25 af 26

Re: Gym Rat

Indlæg: 10. maj 2022, 22:43
af Christian M
Træning 2022#53

Off-day

BW ukendt

Skulder 10, 10, 10
GHR (12-20) - 18, 18, 18 @ BW
Dips (8-12) - 11, 10, 8 @ BW +35 kg
Pull Ups* (8-12) - 6, 6, 6 @ BW +10 kg
Mavebøjninger (10-15) - 10, 10, 10 @ BW
Skulder Maskine (10-15) - 12, 12, 12 @ 40 kg

*Neutralt medium wide greb

Re: Gym Rat

Indlæg: 12. maj 2022, 17:36
af Christian M
Træning 2022#54

BW ukendt

Skulder 10, 10, 10
DB Rows (10-15) - 14, 14, 14 @ 52 kg
Benpres (8-12) - 12, 12, 12 @ 140
CGBP (8-12) - 8, 8, 8 @ 75 kg
Sidebends (12-18) - 12, 12, 12 @ 40 kg
Skulder maskine (10-15) - 15, 12, 12 @ 40

Re: Gym Rat

Indlæg: 14. maj 2022, 22:56
af Christian M
Træning 2022#55

BW ukendt

Skulder 12, 12, 12
Sumo Dødløft (4-8) - 4, 4, 4 @ 190 kg
- Benpres (10-30) - 20 @ 80
Chin Ups (6-10) - 6, 6, 5 @ BW +40 kg
- Pulldown WG (10-30) - 20 @ 40
BB-EZ Curls (10-15) 15, 15,13 @ 30 kg
Triceps Rope Pushdowns (10-15) 15, 12, 12 @ 45
Skulder maskine (10-15) - 15, 15, 15 @ 40

Re: Gym Rat

Indlæg: 17. maj 2022, 15:30
af Christian M
Træning 2022#56
- Træning i går

BW ukendt

Skulder 10, 10, 10
Dips (8-12) - 12, 11, 10 @ BW +35 kg
- Chest Press (10-30) - 20 @ 40
GHR (12-20) - 20, 20, 20 @ BW
- Benpres (10-30) - 20 @ 100
Pull Ups* (8-12) - 6, 6, 6 @ BW +10 kg
- Pulldown (10-30) - 15 @ 40
Mavebøjninger (10-15) - 12, 12, 12 @ BW
Skulder Maskine (10-15) - 10, 10, 10 @ 45 kg

*Neutralt medium wide greb

Re: Gym Rat

Indlæg: 18. maj 2022, 14:38
af Christian M
Træning 2022#57

BW ukendt

Skulder 8, 8, 8, 8
CGBP (8-12) - 9, 9, 9 @ 75 kg
- Chest Press (10-30) - 25 @ 40
Benpres (8-12) - 8, 8, 8 @ 160
- Benpres (10-30) - 23 @ 100
DB Rows (10-15) - 15, 15, 15 @ 52 kg
- Pulldown (10-30) - 20 @ 40
Benpres (8-12) - 12, 12, 12 @ 140
Skulder maskine (10-15) - 12, 12, 12 @ 45
Mavebøjninger (10-15) - 15, 15, 15 @ BW

Re: Gym Rat

Indlæg: 1. jun 2022, 11:37
af Christian M
Træning 2022#58
I forgårs

BW ukendt

Skulder 12, 12, 12
KV Dødløft - 5, 5, 5 @ 160 kg
- Leg Curls - 12 @ 60
Pull Ups - 8, 8, 8 @ BW
- Pulldown WG - 15 @ 40
BB-EZ Curls - 10, 10, 10 @ 30 kg
Triceps Rope Pushdowns - 10, 10, 10 @ 40
Skulder maskine (10-15) - 12, 12, 12 @ 45

Re: Gym Rat

Indlæg: 1. jun 2022, 20:53
af Christian M
Træning 2022#59

BW ukendt

Skulder 10, 10, 10
Dips 3, 3, 3 @ BW +35 kg
- Chest Press 25 @ 40
GHR 10, 10, 10, 10
Pull ups* 8, 8, 8, 8 @ BW
Skulder Maskine 13, 13, 13 @ 45
Mavebøjninger 10, 10, 10 @ BW

*Neutralt greb

Re: Gym Rat

Indlæg: 5. jun 2022, 10:18
af Christian M
Træning 2022#60
For 2 dage siden

BW ukendt

Skulder 8, 8, 8, 8
CGBP - 12, 12, 12 @ 60 kg
- Chest Press (10-30) - 25 @ 40
DB Rows - 10, 10, 10 @ 50 kg
- Pulldown (10-30) - 25 @ 40
Benpres - 10, 10, 10, 10 @ 140
Skulder maskine (10-15) - 15, 13, 10 @ 45
Mavebøjninger (10-15) - 15, 15, 15 @ BW

Re: Gym Rat

Indlæg: 6. jun 2022, 19:00
af Christian M
Træning 2022#61

BW ukendt

Skulder 10, 10, 10, 10
KV Dødløft - 6, 6, 6 @ 160 kg
- Leg Curls - 15 @ 60
WG Pull Ups - 9, 9, 9 @ BW
- Pulldown WG - 25 @ 40
BB-EZ Curls - 12, 12, 12 @ 30 kg
Triceps Rope Pushdowns - 15, 12, 12 @ 40
Skulder maskine (10-15) - 15, 15, 13 @ 45

Re: Gym Rat

Indlæg: 7. jun 2022, 18:57
af Christian M
Træning 2022#62

BW ukendt

Skulder 10, 10, 10, 10
Dips 12, 12, 12 @ BW
- Chest Press 15 @ 40 (Plate loaded)
GHR 15, 15, 15, 15 (måske et sæt mere... tabte tælling)
Pull ups* 10, 10, 8 @ BW
- WG Pulldown 15 @ 40
Skulder Maskine 10, 10, 10 @ 45
Mavebøjninger 18, 18, 15 @ BW

*Neutralt greb

Re: Gym Rat

Indlæg: 10. jun 2022, 22:24
af Christian M
Træning 2022#63

BW ukendt

Skulder 8, 8, 8, 8
CGBP - 13, 13, 13 @ 60 kg
- Chest Press (10-30) - 20 @ 40
Benpres - 12, 12, 12 @ 140
DB Rows - 11, 11, 11 @ 50 kg
- Pulldown (10-30) - 20 @ 40
Mavebøjninger (10-15) - 15, 15, 15 @ BW
Skulder maskine (10-15) - 15, 15, 15 @ 40

Re: Gym Rat

Indlæg: 13. jun 2022, 20:47
af Christian M
Træning 2022#64

BW ukendt

Skulder 12, 12, 12
KV Dødløft - 7, 5, 7, 7 @ 160 kg
- Leg Curls - 16 @ 60
WG Pull Ups - 10, 10, 10 @ BW
- Pulldown WG - 16 @ 40
BB-EZ Curls - 13, 13, 13 @ 30 kg
Triceps Rope Pushdowns - 15, 15, 12 @ 40
Skulder maskine (10-15) - 16, 16, 16 @ 44

Re: Gym Rat

Indlæg: 15. jun 2022, 22:07
af Christian M
Træning 2022#65

BW ukendt

Skulder 10, 10, 10, 10
Dips 13, 13, 13, 13 @ BW
Pull ups* 10, 10, 10 @ BW
- WG Pulldown 20 @ 40
Mavebøjninger 15, 15, 15 @ BW
GHR 16, 16, 16 @ BW
- Leg Curls Liggende 16 @ 60
Skulder Maskine 10, 10, 10 @ 40

*Neutralt greb

Re: Gym Rat

Indlæg: 17. jun 2022, 17:32
af Christian M
Træning 2022#66

BW ukendt

Skulder 10, 10, 10, 10
CGBP - 15, 15, 14 @ 60 kg
- Chest Press (10-30) - 25 @ 40
DB Rows - 11, 11, 11 @ 50 kg
- Pulldown (10-30) - 20 @ 40
Benpres - 13, 13, 13, 13 @ 140
Skulder maskine (10-15) - 12, 12, 12 @ 40
supersættet med
Leg Raises (10-15) - 10, 10, 10 @ BW

Re: Gym Rat

Indlæg: 19. jun 2022, 21:15
af Christian M
Træning 2022#67

BW ukendt

Skulder 10, 10, 10
KV Dødløft - 8, 8, 8 @ 160 kg
WG Pull Ups - 11, 10, 10 @ BW
- Pulldown WG - 20 @ 40
- Leg Curls - 17 @ 60
Triceps Rope Pushdowns - 15, 15, 15 @ 40
BB-EZ Curls - 14, 14, 14 @ 30 kg
Mavebøjninger - 20, 20, 20 @ BW
Skulder maskine (10-15) - 12, 12, 12 @ 40

Re: Gym Rat

Indlæg: 21. jun 2022, 23:00
af Christian M
Træning 2022#68

BW ukendt

Skulder 10, 10, 10
GHR 17, 17, 17 @ BW
- Leg Curls Liggende 10 @ 60
Dips 15, 15, 15 @ BW
- Chest Press 25 @ 40
Pull ups* 10, 10, 10 @ BW
- WG Pulldown 20 @ 40
Mavebøjninger 10, 10, 15 @ BW
Lateral Raises 10, 10, 10 @ 5 kg

*Neutralt greb

Re: Gym Rat

Indlæg: 24. jun 2022, 06:23
af Christian M
Træning 2022#69

BW ukendt

Skulder 10, 10, 10, 10
Benpres - 14, 14, 14, 14 @ 140
DB Rows - 13, 13, 13 @ 50 kg
- Pulldown (10-30) - 20 @ 40
CGBP - 15, 15, 15 @ 60 kg
- Chest Press (10-30) - 20 @ 40
Mavebøjninger (10-15) - 12, 12, 12 @ BW
supersættet med
Lateral raises (10-15) - 12, 12, 12 @ 4 kg

Re: Gym Rat

Indlæg: 25. jun 2022, 22:17
af Christian M
Træning 2022#70 Part 1

BW ukendt

Skulder 10, 10, 10
KV Dødløft - 9, 9, 9 @ 160 kg
- Leg Curls - 10 @ 60

Re: Gym Rat

Indlæg: 26. jun 2022, 13:10
af Christian M
Træning 2022#70 Part 2

BW ukendt

Skulder 10, 10, 10
Triceps Rope Pushdowns - 16, 16, 16 @ 40
WG Pull Ups - 11, 10, 10 @ BW
- Pulldown plate-maskine 15 @ 20
Incline Seated Biceps Curls 12, 12, 12 @ 12 kg
supersættet med
Seated Lateral Raises 12, 12, 12 @ 4 kg

Re: Gym Rat

Indlæg: 30. jun 2022, 00:04
af Christian M
Træning 2022#71

BW 91,35

GHR 18, 18, 18 @ BW
- Leg Curls Liggende 12 @ 60
Dips 16, 16, 16 @ BW
- Chest Press 15 @ 40
Pull ups* 10, 10, 10 @ BW
- WG Pulldown 15 @ 40
Leg Raises 10, 10, 10 @ BW
Lateral Raises 12, 12, 12 @ 4 kg

*Neutralt greb

Re: Gym Rat

Indlæg: 6. jul 2022, 16:57
af Christian M
Træning 2022#72
I forgårs
Post-Roskilde Festival

BW ukendt

Skulder 10, 10, 10
Benpres - 10, 10, 10, 10 @ 140
DB Rows - 10, 10, 10, 10 @ 50 kg
CGBP - 10, 10, 10, 10 @ 60 kg
Side Bends - 10, 10, 10 @ 24 kg
supersættet med
Lateral raises - 10, 10, 10 @ 4 kg

Re: Gym Rat

Indlæg: 8. jul 2022, 22:22
af Christian M
Træning 2022#73

BW ukendt

Skulder 10, 10, 10, 10
Dødløft 7, 7, 7 @ 160 kg
- Seated Leg Curls 10 @ 65
Pull Ups* 10, 10, 10, 10 @ BW
Triceps Rope Push downs 16, 16, 12 @ 40
Seated DB Curls 10, 10, 10 @ 14 kg
supersættet med
DB Lateral Raises 10, 10, 10 @ 5 kg

Re: Gym Rat

Indlæg: 10. jul 2022, 17:27
af Christian M
Træning 2022#74

BW ukendt

Skulder 12, 12, 12
Dips 17, 17, 17 @ BW
- Chest Press 18 @ 40
GHR 19, 19, 19 @ BW
- Seated Leg Curls 15 @ 40
Side Bends 12, 12, 12 @ 24 kg
supersættet med
DB Lateral Raise 12, 12, 12 @ 5 kg
WG Pull Up 10, 10, 10 @ BW
- Pulldowns 15 @ 40

Re: Gym Rat

Indlæg: 12. jul 2022, 20:37
af Christian M
Træning 2022#75

BW ~92-93

Skulder 10, 10, 10
CGBP - 16, 15, 15 @ 60 kg
DB Lateral raises - 15, 10, 10 @ 5 kg
Chest Press - 20 @ 40
Benpres - 10, 10, 10, 10 @ 140
DB Rows - 13, 13, 13 @ 50 kg
- Pulldowns 20 @ 40
Side Bends - 12, 12, 12 @ 24 kg

Re: Gym Rat

Indlæg: 14. jul 2022, 22:18
af Christian M
Træning 2022#76

BW ukendt

Skulder 10, 10, 10
Dødløft 8, 8, 8 @ 160 kg
- Seated Leg Curls 15 @ 50
Pull Ups* 10, 10, 10 @ BW
DB Lateral Raises 12, 12, 12 @ 5 kg
Pulldowns 15 @ 40 kg
Seated DB Curls 10, 10, 10 @ 14 kg
Triceps Rope Push downs 16, 16, 14 @ 40

*Neutralt Greb

Re: Gym Rat

Indlæg: 30. jul 2022, 21:08
af Christian M
Træning 2022#77

BW ukendt

2 ugers pause pga festival

Pull Ups 10, 10, 10 @ BW
supersættet med
Dips 10, 10, 10 @ BW
Safetybar Squats 10, 10, 10 @ 40 kg
Mavebøjninger 10, 10, 10
supersættet med
DB Lateral Raises 10, 10, 10 @ 5 kg

Re: Gym Rat

Indlæg: 1. aug 2022, 21:10
af Christian M
Træning 2022#78

BW 90,9 kg

Safetybar Squat 10, 10, 10 @ 40 kg
supersættet med
BB Curls 10, 10, 10 @ 30 kg

Giga-set
Chinups 10, 10, 10 @ BW
DB Side Lateral Raises 10, 10, 10 @ 5 kg
Mavebøjninger 10, 10, 10 @ BW

Re: Gym Rat

Indlæg: 9. aug 2022, 18:53
af Christian M
Træning 2022#79

BW ukendt

Skulder 12, 12, 12
SafetyBar Squat 10, 10, 10, 10 @ 50 kg
supersættet med
BB Curls 8, 8, 8, 8 @ 40 kg
Dips 12, 12, 12, 12 @ BW
Chip Ups 10, 7 @ BW
- Der var ikke mere at skyde med

Re: Gym Rat

Indlæg: 15. aug 2022, 08:48
af Christian M
Træning 2022#80

BW, dagen efter, 90,4 kg

VARMT

Skulder 8, 8, 8
WG Pull Ups 8, 8, 8, 8
CGBP 10, 10, 10, 10 @ 60 kg
SBSQ 6, 6, 6, 6 @ 60 kg
supersættet med
BB Biceps Curls 6, 6, 6, 6 @ 40 kg

Runde:
Hyper Extensions 10, 10, 10, 10 @ BW
DB Lateral Raises 10, 10, 10, 10@ 5 kg
Leg Raises 10, 10, 10, 10 @ BW

Re: Gym Rat

Indlæg: 17. aug 2022, 08:07
af Christian M
Træning 2022#81 i går aftes

BW, her til morgen, 90,05 kg

GHR 15, 12, 12 @ BW
Dips 12, 12, 12 @ BW
Mavebøjninger 10, 8, 8 @ BW
supersættet med
DB Lateral Raises 10, 10, 10 @ 5 kg
DB Rows 10, 10, 10 @ 50 kg
Lidt et bens dødløft (uden vægt)