Side 1 af 8
SpartaHUS ᕙ(`▽´)ᕗ
:
21. jul 2014, 17:02
af Huset
På vej tilbage efter 8 måneders skadeshelvede.
C1W1D1
Shoulder, Back, Chest
Sæt/reps/kg
A1) 60* seated bb press, T30X0, R10
4x8x55
A2) Chin ups, T21X0, R120
4x8xbw+5
B1) 30* db press, T30X1, R10
1x9x28,5
3x8x28,5
B2) Paused cs db rows eo, T30X1, R120
4x8x21
C1) 15* proneret db flies, T2211, R10
2x10x16
1x8x16
C2) Bb rows eo, T30X1, R120
3x10x60
D) Prone rows to high position external rotation with serano press, T3030 R60
3x8x2
E) Prone L-raises, T2111, R60
3x10x5
Re: LET THE GAINS... BEGIN
:
23. jul 2014, 15:34
af Huset
Splittet de næste 3 uger:
Dag 1: Skulder, bryst, ryg
Dag 2: Ben, arme
Dag 3: pause
Dag 4: Bryst, ryg - am/pm
Dag 5: Ben - am/pm
Dag 6: Skulder, arme - am/pm
Dag 7: pause
Kcal indtag 4300'ish
Træning den 22/07-14
C1W1D2
A1) Squat, T30X0, R10
4x8x110
A2) Banded GHRs, T30X0, R120
4x8xblå band
B1) Db FFESS, T30X0, R10
3x10x16
B2) Hip thrusters with posterior tilt, T2012, R120
3x10x60
C) Donkey calf raises, T2110, R-you-go-i-go
12x100
10x100
9x100
7x100
D1) Fat-bar EZ-bar triceps extensions, T31X0, R10
2x10x32,5
2x9x32,5
D2) Seated db alternating curls with offset grip, T21X1, R60
12x13,5
3x10x13,5
Re: LET THE GAINS... BEGIN
:
24. jul 2014, 17:53
af Huset
C1W1D3
Ryg & Bryst
AM
45* db press, dropsæt, T2-3,0X0, R180
1x5x38,5 + 10x26
1x5x36 + 10x23,5
1x5x36 + 10x23,5
1x5x36 + 9x23,5
* Fungerede ikke rigtigt. Prøver brystpres i maskine næste gang ved denne form for dropsæt.
A1) Standing cable flies, proneret greb, T2211, R10
1x12x8,75
3x10x11,25
A2) Sea rows eo, T30X1, R120
1x12x40
1x12x47
1x10x47 + 2 plader
1x10x47
B1) Straight-arm pulldowns, T3011, R10
3x12x25
B2) Yates rows, T30X1, R120
1x8x70
1x7x70
1x6x70
Prone Y-raises, T2011, R60
3x11x4
PM
Sea rows eo, dropsæt, T30X0, R120
1x6x67 + 10x47
1x6x67 + 10x47
1x6x67 + 10x40+ 2 plader
1x6x67 + 10x40+ 2 plader
*Fungerede super godt.
A1) Chin ups med bredt greb, T20X0, R10
4x8xbw
A2) 45* db press, T30X0, R120
4x8x28,5
B1) 30* db flies med bands, T2211, R10
1x10x11 + orange bands
2x8x11 + orange bands
B2) Bb rows eo, T2011, R90
10x70 - tungt.
2x10x50
Rope pull to neck, T2011, R60
1x12x26 + 2 plader
2x10x26 + 2 plader
Re: LET THE GAINS... BEGIN
:
25. jul 2014, 18:25
af Huset
C1W1D4
Ben
AM
A) Hack squat, dropsæt, T30X0, R120
6x60 + 10x40
5x65 + 10x40
5x65 + 10x40
5x65 + 10x40
B1) RDL, clean grip, T3011, R10
3x8x100
*Ingen problemer med at køre fuld rom i dag, dejligt. Mobiliteten går fremad.
B2) Segmented GHRs, T30X1, R120
3x10xbw
*Let. Bands på næste gang
C) Hip thrusters, posterior tilt, T2015, R60
3x5x70
D1) Sea calf raises, T1110, R10
4x15-25x25
D2) Hanging leg raises, T20X0, R60
3x10xbw
PM
A1) FFESS, T32X0, R10
4x10x11
A2) Standing unilateral leg curls, T20X0, R60
1x12x8
1x10x9
2x10x10
B1) Squat, T32X0, R10
8x80
7x80
6x80
B2) Hack squat with bands, T20X0, R120
8x20 + 2xblå bands
2x10x 2 blå bands
C) Peterson step ups, R30-60
3x12xbw
D) Hip abduction, R30-60
2x20
Fine træninger. Skal lige have ændret lidt på pm træningen. Dropsættet i hack squat fungere godt. Mangler stadig meget styrke i øvelser som RDL.
Re: LET THE GAINS... BEGIN
:
26. jul 2014, 16:28
af Huset
C1W1D5
Skulder, ryg, arme
AM
A1) Military press, T30X1, R10
4x6x50
A2) Chin ups, T30X1, R120
4x6xbw
B) Seated lateral raises, dropsæt, T20X0, R120
1x6x11 + 10x6
1x5x11 + 10x6
1x6x10 + 10x5
C) Db arc rows, T20X1, R60-90
1x12x18,5
2x10x21
D1) Low cable curls, T41X1, R10
1x12x8,25
2x10x11,75
D2) Cable oh triceps ext., T31X0, R60
1x10x18,75
2x9x18,75
PM
A1) Poliquin lateral raises, T30X0, R10
1x8x7
1x9x6
1x8x6
A2) Cable uprigth rows, T20X1, R90
3x10x18,75
B) Facepulls med fuld rotation, T2012, R60
3x12x18,75
C1) EZ-bar triceps ext., with chains, T31X0, R10
1x7x32,5 + 2 kæder
1x6x32,5 + 2 kæder
1x5x32,5 + 2 kæder
C2) Fat-bar CGBP eo, T3010, R120
3x8x50
D1) Seated EZ-bar curls, T20X0, R10
4x8x37,5
D2) Standing EZ-bar curls, T3011, R120
3x12x17,5
Re: LET THE GAINS... BEGIN
:
29. jul 2014, 11:48
af Huset
C1W2D1
Shoulders, Chest & Back
A1) Seated 60* bb press, T30X0, R10
4x8x58
A2) Chin ups, T21X0, R120
3x8xbw+7,5
1x6+2xbw+7,5 (pause 10-15 sek., og derefter 2 reps mere)
B1) 30* db press, T20X1, R10
1x9x28,5
3x8x28,5
B2) Paused cs db rows eo, T30X1, R120
1x9x21
3x8x21
C1) 15* db flies, T2211, R10
1x10x16
1x8x16
1x12x11
*Smerter i skulderen.
C2) Bb rows eo, T30X1, R90
2x10x63
1x8x63
D) Prone T-rows with high position external rotation to serrano press, R10
3x9x2
E) Proen L-raises, T2111, R60
2x11x5
1x10x5
Re: LET THE GAINS... BEGIN
:
30. jul 2014, 08:55
af Huset
C1W2D2
Legs, Arms
A1) Squat, T30X0, R10
3x8x115
1x6x115
A2) Segmented GHRs, T30X1, R120
4x8xblå band
*Hårdt supersæt for lænden. Bliver nok lying leg curls fremover.
B1) FFESS, T30X0, R10
3x10x16
B2) Hip thrusters with posterior tilt, T2012, R60
3x10x70
C) Donkey calf raises, T2110, R60
12, 10, 8, 7 x 100kg.
D1) Lying EZ-bar triceps ext., T2-3,1X0, R0
5x6-12x32,5
D2) Seated alternating curls with offset grip, T21X1, R0
5x8-12x13,5
*Insane pump! Bliver lavere vægt og højere reps næste gang.
AM/PM bliver droppet for denne gang, pga skuldersmerter efter sidste uge. Jeg leger lidt med ideen om, at smide noget cardiovaskulært eller ryg træninger ind som pm. Men for nu, bliver det droppet og dermed 5 træninger ugentligt.
Re: LET THE GAINS... BEGIN
:
31. jul 2014, 11:21
af Huset
C1W2D3 - Chest & Back
A1 Machine incline chest press, dropset, T30X0, R10
6x100 + 10x70
5x100 + 10x70
6x90 + 10x60
5x90 + 10x60
*Bedre øvelse end sidst.
A2) Seated rows eo, dropset, T30X0, R120
6x67+2 + 10x47
6x67+2 + 10x47+1
5x67+2 + 10x47+1
5x67+2 + 10x47+1
B1) Standing cable flies with pronated grip, T2211, R10
11x11,25
9x11,25
9x11,25
9x11,25
B2) Db rows eo, bench-supported, T20X1, R90
8x21
8x21
8x21
8x21
C1) Straight-arm pulldowns, T2012, R10
10x30
10x30
12x25
C2) Yates rows, T30X1, R120
8x73
8x73
7x73
Rope pull to neck, T2011, R60-90
12x33
10x33
10x33
Prone Y-raises, T2111, R60
12x4
12x4
12x4
Re: LET THE GAINS... BEGIN
:
1. aug 2014, 15:12
af Huset
C1W2D4
A) Trap-bar deadlift with chains, T30X1, R120
6x110/130
5x110/130
5x110/130
5x110/130
*Fat i nederste greb, større vandring mindre vægt.
B) Hack squat, dropset, T3010, R120
4x5-6 + 4x8-10 x??
*Har byttet rundt på den vægtbærende del, der rent faktisk er forbundet til slæden og den der bare er til at hænge skiver på.
C1) RDL - clean grip, T3011, R10
8x103
8x103
8x103
C2) Banded GHRs, T3011, R120
8xorange band
8xrød band
8xrød band
D) Hip thrusters, T2015, R60
6x70
5x80
5x80
E) Seated calf raises, T1010, R60
25x30
20x30
15x30
20x25
F) Peterson step ups, T2020, R30
13xbw
12xbw
13xbw
Re: LET THE GAINS... BEGIN
:
2. aug 2014, 12:14
af Huset
C1W2D5
A1) Military press, T30X0, R10
6x52
6x52
6x52
8x52
A2) Chin ups, T30X1, R120
6xbw+5
6xbw+5
6xbw+5
6xbw+5
B) Seated lateral raises, dropset, T20X0, R120
5x11 + 10x5
5x11 + 10x5
5x11 + 10x5
C1) Seated poliquin lateral raises, T3020, R10
10x5
10x5
10x5
C2) Cable upright rows, T3011, R120
10x21,25
10x21,25
10x21,25
D1) Lying EZ-bar extensions with chains, T30X0, R10
8x32,5/52,5
6x32,5/52,5
6x32,5/52,5
D2) Fat-bar close-grip benchpress with elbows under the bar, T3010, R120
8x53
8x53
8x53
E1) Seated EZ-bar curls, T20X0, R10
7x39,5
6x39,5
5x39,5
E2) Standing EZ-bar curls with narrow grip, T2010, R120
12x19,5
12x19,5
12x19,5
F) Pushdowns, pace, R30
30, 20, 15 x 20
Tid: 1 time og 7 min.
Re: LET THE GAINS... BEGIN
:
2. aug 2014, 12:36
af TheCzech
Solide træninger
Re: LET THE GAINS... BEGIN
:
4. aug 2014, 15:15
af Huset
TheCzech skrev:Solide træninger
Mange tak! Motivationen er også i top efter sådan en skadespause. Nu vil jeg gerne bare tilbage i form
Re: LET THE GAINS... BEGIN
:
4. aug 2014, 15:26
af Huset
C1W3D1 - Shoulders, Chest & Back
A1) 60* seated bb press, T30X0, R10
8x60
8x60
8x60
8x60
*Det begynder at gå den rigtige vej igen.
A2) Chin ups, T20X0, R120
8xbw+9
8xbw+9
6xbw+9
6xbw+9
B1) 30* db press, T3010, R10
10x28,5
8x28,5
8x28,5
8x26
B2) Paused cs db rows eo, T2011, R120
10x21
10x21
9x21
9x21
C1) 30* db flies, T2111, R10
10x16
8x16
8x16
C2) Bb rows eo, T2011, R90
10x65
8x65
8x65
D) Unilateral seated rows eo, T2010, R0
15x12
15x12
15x12
E) Prone L-raises, R60
11x5
11x5
11x5
Tid: 1 time og 2 minutter
Re: LET THE GAINS... BEGIN
:
5. aug 2014, 12:47
af Huset
C1W3D2 - Legs & Arms
A1) Squat, T20X0, R10
8x100
8x100
8x100
8x100
*Legede med forskellige tekniske tiltag i dag.
A2) Lying leg curls, T20X0, R120
8x63,3
8x63,3
8x63,3
8x63,3
B1) Db FFESS, T30X0, R10
10x16
10x16
10x16
B2) Hip thrusters with posterior tilt, T2012, R90
10x80
10x80
10x80
C) Donkey calf raises with narrow stance, T2210, R45
12x100
8x100
6x100
8x90
D1) Lying EZ-bar extensions, T2010, no rest
5 sæt x 20-8 reps @ 27,5 kg
D2) Seated alternating db curls with offset grip, T2110, no rest
5 sæt x 20-8 reps @ 11 + 0.5 kg.
Pushdowns, T3010, R60
15x21,5
15x21,5
15x21,5
Tid: 52 minutter
Re: LET THE GAINS... BEGIN
:
7. aug 2014, 11:45
af Huset
C1W3D3 - Chest & Back
A1) Machine incline chest press, dropset, T30X0, R10
6x100 + 10x70
5x100 + 10x70
6x90 + 10x60
6x90 + 10x60
A2) Seated rows, pronated, dropset, T30X0, R120
5x77 + 10x47+1
6x67+2 + 10x47+1
6x67+2 + 10x47+1
6x67+2 + 10x47+1
*Fungerede rigtigt godt i begge dropsæt i dag.
B1) Standing cable flies, pronated, T2111, R10
10x11.25
10x11.25
10x11.25
12x11.25
B2) Unilateral standing db rows eo, T2011, R90
10x21
10x21
10x21
10x21
C1) Straight-arm pulldowns, T2011, R10
12x30
10x30
10x25
C2) Yates rows, supinated, T2011, R120
8x75
8x75
7x75
D) Rope pull to neck, T2011, R60-90
12x33
10x33
9x33
E) Prone Y-raises, T2010, R60
8x5
8x5
8x5
Tid: 1 time og 3 minutter
Re: LET THE GAINS... BEGIN
:
8. aug 2014, 18:28
af Huset
C1W3D4 - Legs
Trap-bar deadlifts with chains, T20X0, R120
6x110/130
6x120/140
6x120/140
6x120/140
Hack squat, dropset, T30X0, R120
6x90 + 10x60
5x90 + 10x60
5x80 + 10x40
5x70 + 10x30
A1) RDL, T30X1, R10
8x120 - clean grip
8x120 - straps herfra
6x120
A2) Banded GHRs, T3011, R120
8xrød
8xrød
8xrød
Hip thrusters, T2015, R60
6x85
6x85
5x85
Seated calf press, T2110, R60
22x30
18x30
15x30
20x20
Poliquin step ups, T2010, R30
14xbw
14xbw
14xbw
Re: LET THE GAINS... BEGIN
:
10. aug 2014, 09:57
af Huset
C1W3D5 - Shoulders, Back & Arms
A1) Military press, T30X0, R10
6x55
6x55
6x55
7x55
A2) Chin ups, T30X1, R120
6xbw+7
6xbw+7
6xbw+7
6xbw+7
B) Seated lateral raises, dropset, T20X0, R120
5x13,5 + 10x6
5x13,5 + 10x6
6x11 + 10x5
6x11 + 10x5
C1) Poliquin lateral raises, T3030, R10
10x5
10x5
10x5
C2) Cable upright rows, T20X1, R90
10x23,75
10x23,75
12x23,75
D1) EZ-bar triceps extensions with chains, T3010, R10
8x32,5/52,5
6x32,5/52,5
6x27,5/37,5
D2) Fat-bar close-grip benchpress with elbows under the bar, T3010, R120
8x60
8x60
7x60
E1) Seated EZ-bar curls, T20X0, R10
8x45,5
6x45,5
8x41,5
E2) Standing EZ-bar curls with narrow grip, T20X0, R120
15x25,5
12x27,5
14x25,5
Pushdowns, fast pace, R30
3 sæt @ 30-15 reps
Tid: 1 time og 15 min.
Re: LET THE GAINS... BEGIN
:
11. aug 2014, 11:05
af Huset
C2W1D1 - Chest, Back & Calves
45* incline db press, T20X0, R120
5x36
5x36
5x36
5x38,5
5x38,5
30* db flies with bands, T2211, R90-120
6x18,5 + orange bands
8x13,5 + orange bands
8x13,5 + orange bands
7x13,5 + orange bands
Tri-set, 2 omgange, R120-180 efter A3
A1) Banded 30* db press - peak contraction
A2) Machine incline chest press - slow ecc.
A3) 30* Db flies - fast pace
Yates rows, T20X0, R120
10x70
6x110
10x100
8x100
Paused cs db rows eo, T20X1, R90
10x21
10x21
10x21
Prone L-raises, T2010, R60-90
12x5
12x5
12x5
B1) Donkey calf raises, T2210, R10
12x100
8x100
6x100
B2) Seated calf raises, T1010, R90
20x20
15x20
15x15
Tid: 1 time og 14 minutter.
Re: LET THE GAINS... BEGIN
:
12. aug 2014, 11:38
af Huset
C2W1D2 - Legs
FSQ, T20X0, R120
5x90
5x90
5x90
5x90
5x90
Tri-set til quads, 2 omgange
A1) Heels-raised squat - slow ecc.
- 8x80, 10x60 kg., T5010, R10
A2) Heels-raised bb hack squat - peak contraction
- 10x20, 10x20 kg., T2012, R10
A3) 45* leg press - semi slow ecc., and conc.
- 12x80, 10x80 kg., T2020, R180
* Alle med non-lockout
Tri-set hams, 2 omgange
B1) RDL, low rep, slow ecc.
- 6x125 w. clean grip, 6x125 w. straps, T30X0, R10
B2) Good mornings, slow ecc., and semi slow conc.
- 8x40, 7x40 kg., T4020, R10
B3) Banded hypers, peak contraction
- 10xred band, 8xred band, T2012, R180
Hip thrusters, T2012, R60-90
8x90
8x90
8x90
8x90
Poliquin step ups, T2010, R30
15xbw
15xbw
15xbw
Tid: 1 time og 15 minutter.
Nu skal jeg på arbejde i 10 timer...
Re: LET THE GAINS... BEGIN
:
14. aug 2014, 14:34
af Huset
C2W1D3 - Back & Biceps
Chin ups, T20X0, R120
5xbw+10
5xbw+12
5xbw+15
5xbw+15
5xbw+15
Pronated seated rows eo, T30X0, R120
8x67+2
8x67+2
7x67+2
7x67+2
Giant set back, 3 omgange, 3 min., pause efter A5
A1) WG pulldowns - slow ecc.
A2) Straight-arm pulldowns - peak contraction
A3) Pronated seated rows - added stretch
A4) Standing db rows eo - fast pace
A5) Standing db arc rows - fast pace
Tri-set biceps, 3 omgange, 3 min., pause efter B3
B1) Standing bb curls - semi-slow ecc., full extension
B2) Seated db alternating curls with offset grip - semi-slow ecc., full extension
B3) EZ-bar spider curls + top partials - peak contraction
Prone Y-raises, T2010, R60-90
9x5
9x5
9x5
Tid: 1 time og 10 minutter
Re: LET THE GAINS... BEGIN
:
16. aug 2014, 10:04
af Huset
C2W1D4 - Shoulders & Triceps
Seated bb shoulder press, T20X0, R120
5x65
5x67,5
5x67,5
5x67,5
5x67,5
Close-grip benchpress, T2-3,010, R120
5x90
5x90
5x90
5x90
8x90
*Let, men ikke noget hastværk. Skulderen brokkede sig en smule, så det bliver med kæder næste gang.
Tri-set shoulders, 2 omgange, 3 min., pause efter A3
A1) Cuban press - T20X0
A2) Poliquin lateral raises - T3030
A3) Seated db shoulder press - T2010
Tri-set triceps, 2 omgange, 3 min., pause efter B3
B1) OH cable triceps extensions - T3210
B2) Rope pushdowns - T2012
B3) Ecc., decline EZ-bar extensions - 5 sec. ecc.
Unilateral hip thrusters, T2012, R60
10xbw
7x20
6x20
Donkey calf raises, T2210, R90, narrow to wide stance
8x100 + 8x80
8x100 + 8x70
8x90 + 8x60
Re: LET THE GAINS... BEGIN
:
17. aug 2014, 21:42
af Huset
C2W2D1 - Chest & Back
45* db press, T20X0, R120
5x38
5x38
5x38
5x38
5x38
5x40
Banded 30* db flies, T2111, R90
8x14 x red band
8x14 x red band
7x14 x red band
7x14 x red band
Tri-set chest, 3 omgange, 3 min., pause efter A3
A1) Banded 30* db press, T2012
A2) Machine chest press, T5010
A3) Pronated standing cable flies, T2111
OH yates rows, T20X0, R120
8x102,5
6x102,5
6x102,5
Paused cs db rows eo, T20X1, R90
10x24
9x24
9x24
Prone L-raises, T2010, R60-90
8x6
8x6
8x6
Unilateral db calf raises, T2210, R60
10x16
8x16
8x16
6x16
Re: LET THE GAINS... BEGIN
:
18. aug 2014, 22:24
af Huset
C2W2D2 - Legs
Front squat, T20X0, R120
5x95
5x95
5x95
5x95
5x100
Tri-set quads, 3 omgange, 3 min., pause efter A3
A1) Heels-raised squat, T5010, 10, 10, 8 reps
A2) Heels-raised bb hack squat, T2012, 10, 10, 8 reps
A3) Hack squat, T1010, 10, 10, 8 reps
*Mit quad pump ødelagde fuldstændigt min baglårs træning.
Tri-set hams, 2 omgange, 3 min., pause efter B3
B1) RDL, T30X0, 6, 5 reps
B2) Good mornings, T4020, 8, 8 reps
B3) Banded hyper extensions, T2012, 10, 10 reps
Hip thrusters, T2012, R60-90
8x102,5
8x102,5
8x102,5
8x102,5
Decline bb oh sit ups, T20X0, R60
10x20
8x20
6x20
*Vanvittig styrke og udholdenhed... not
Re: LET THE GAINS... BEGIN
:
20. aug 2014, 12:29
af Huset
C2W2D3 - Back & Biceps
Chin ups, T20X0, R120
5x16.25
5x16.25
5x16.25
5x16.25
5x16.25
Pronated seated rows eo, T30X0, R120
6x77
6x77
6x77
6x77
Gaint set back, 3 omgange, 3 min., pause efter A4
A1) WG pulldowns, T5010, 10, 8, 9 reps
A2) Straight-arm pulldowns, T2012, 10, 8, 10 reps
A3) Rope pull to neck, T3011, 12, 10, 10 reps
A4) NG seated rows with added stretch, T3210, 12, 10, 12 reps
Tri-set biceps, 3 omgange, 3 min., pause efter B3
B1) Standing bb curls, T21X0, 8, 7, 6 reps
B2) Seated alternating db curls with offset grip, T21X1, 10, 8, 8 reps
B3) EZ-bar spider curls with top partials, T2012, 15+8, 12+8, 12+8 reps
Prone Y-raises, T2010, R60-90
10x5
10x5
10x5
20 min. cardio
Re: LET THE GAINS... BEGIN
:
21. aug 2014, 18:45
af Huset
C2W2D4 - Shoulders & Triceps
Seated bb shoulder press, T20X0, R120
5x68
5x70
5x70
5x70
5x72,5
CGBP eo w. chains, T20X0, R120-150
5x80/100
5x85/105
5x85/105
5x85/105
5x85/105
Tri-set shoulders, 3 omgange, 3 min., pause efter A3
A1) Cuban press, T2020, 10, 10, 9 reps
A2) Poliquin lateral raises, T3030, 9, 7, 8 reps
A3) Seated db shoulder press, T1110, 8, 8, 8 reps
Tri-set triceps, 3 omgange, 3 min., pause efter B3
B1) Cable OH triceps extensions, T32X0, 10, 8, 9 reps
B2) Rope pushdowns, T20X2, 12, 9, 10 reps
B3) Decline eccentric EZ-bar tricep extensions, ecc = 5 sec, 8, 8, 8 reps
Uni hip thrusters, T2012, R60
8x20
7x20
7x20
Donkey calf raises, dropset, T22X0, R90
9x100 + 8x80
8x100 + 8x70
8x90 + 8x60
Re: LET THE GAINS... BEGIN
:
23. aug 2014, 13:50
af Huset
C2W3D1 - Chest & Back
45* db press, T20X0, R120-180
5x38,5
5x38,5
5x41
5x41
5x41
Banded pronated 30* db flies, T2111, R90-120
7x16
6x16
6x16
6x16
+ orange bands på alle sæt
Tri-set chest, 3 omgange, 3 min., pause efter A3
A1) Banded 30* db press, T21X2, 10, 8, 8 reps
A2) Machine incline chest press, T4010, 10, 10, 9 reps
A3) Standing pronated cable flies, T1111, 10, 10, 10 reps
OH yates rows, T20X0, R120
8x105
6x105
6x105
OH yates rows, T20X0, R60
15x70
15x70
15x70
B1) Donkey calf raises, T2110, R10
10x110
8x110
8x100
B2) Seated calf raises, T1110, R90
18x20
15x20
15x15
Prone L-raises, T2010, R60-90
10x6
10x6
10x6
Hjul i morgen !
Re: LET THE GAINS... BEGIN
:
24. aug 2014, 17:23
af Huset
C2W3D2 - Legs
FSQ, T20X0, R120-180
5x97,5
5x97,5
5x97,5
5x100
5x100
Tri-set quads, 2 omgange, 3 min., pause efter A3
A1) HR squat, T5010, 10, 8 reps
A2) HR bb hack squat, T2012, 10, 10 reps
A3) Hack squat, T2010, 10, 10 reps
Tri-set hams, 2 omgange, 3 min., pause efter B3
B1) RDL, T30X1, 6, 6 reps
B2) Good morning, T4020, 8, 8 reps
B3) Lying leg curls, T2012 + T2010, 10+10, 10+10 reps
RDL, T3111, R120
10x70
10x70
10x70
Hip thrusters with posterior tilt, T2012, R60-90
8x105
8x105
6x105
6x105
Decline oh bb sit ups, T30X0, R90
8x20
7x20
6x20
Re: LET THE GAINS... BEGIN
:
26. aug 2014, 12:44
af Huset
C2W2D3 - Back & Biceps
Chin ups, T20X0, R120
5x17,5
5x17,5
5x17,5
8x77 - supinated pulldowns herfra
6x87
*Jeg er færdige med tunge chin ups. Ingen kontakt. Dog skal de anvendes ved anden lejlighed.
Pronated seated rows, T30X0, R120
6x77+1
6x77+1
6x77+1
6x77+2
Giant-set back, 3 omgange, 3 min., pause efter A3
A1) WG pulldowns, T5010, 8, 10, 9 reps
A2) Rope pull to neck, T3011, 10, 9, 10 reps
A3) NG seated rows with added stretch, T3210, 10, 9, 10 reps
A4) Straight-arm pulldowns, T3011, 8, 8, 8 reps
Tri-set biceps, 3 omgange, 3 min. pause efter B3
B1) Standing bb curls, T21X1, 8, 7, 6 reps
B2) Seated db alternation curls with offset grip, T21X1, 10, 9, 8 reps
B3) EZ-bar spider curls + partials, T2011, 12+8, 12+8, 10+8
Prone Y-raises, T2010, R90
11x5
11x5
11x5
Re: LET THE GAINS... BEGIN
:
27. aug 2014, 16:56
af Huset
C2W2D4 - Shoulders & Triceps
Seated bb shoulder press, T20X0, R120-180
5x70
5x70
5x72,5
5x75
5x75
Close-grip benchpress with chains, T20X0, R120-180
5x87,5/107,5
5x87,5/107,5
4x87,5/107,5
5x87,5/107,5
5x87,5/107,5
Tri-set shoulders, 3 omgange, 3 min., pause efter A3
A1) Cuban press, T2020, 10, 9, 8 reps
A2) Poliquin lateral raises, T3030, 8, 8, 8 reps
A3) Seated db shoulder press, T2110, 10, 9, 8 reps
Tri-set triceps, 3 omgange, 3 min., pause efter B3)
B1) Cable OH triceps extensions, T32X0, 8, 9, 8 reps
B2) Rope pushdowns, T20X2, 12, 10, 9 reps
B3) Decline eccentic EZ-bar extensions, ecc = 5 sec., 8, 9, 8 reps
Re: LET THE GAINS... BEGIN
:
1. sep 2014, 17:50
af Huset
C2W4D1 - Chest & Back
20* db press, T20X0, R120-180
5x40
5x44.5
5x44.5
4x44.5
5x40
*Brokkeri fra skulderen, så tilbage til 30-45 grader.
50-degree incline bb press, T20X0, R120
6x70
7x70
6x70
5x70
*Den duer heller ikke.
+ tri-set til brystet, 3 omgange.
OH yates rows, T20X0, R120
10x105
8x105
8x105
20x70
15x70
15x70
Prone L-raises, T2010, R90
3x6x7 kg.
+ 4 sæt læg