Side 12 af 12

Re: HomeGym

Indlæg: 12. okt 2017, 15:19
af HuggyBear
Nye (brugte) skiver:
2x 5 kg.
2x 2.5 kg.
4 x 1.25 kg.
changeplates.png

De var ikke for pæne, men en omgang DryLube hjalp på det...

Re: HomeGym

Indlæg: 13. okt 2017, 10:59
af HuggyBear
13-10-2017:

Squat: (2:5/3:3) (2:30 min.)
15 x 20 kg.
09 x 60 kg.
07 x 90 kg. (wrist wraps: on)
05 x 110 kg.
02 x 132,5 kg. (belt: on)
02 x 132,5 kg.
02 x 132,5 kg.
02 x 132,5 kg.
02 x 132,5 kg.
02 x 132,5 kg.
02 x 132,5 kg.
02 x 132,5 kg.
08 x 110 kg. (belt: off)

Seated Barbell Press: (2:15 min.)
10 x 20 kg.
06 x 57,5 kg. (wrist wraps: on)
10 x 45 kg. *
09 x 45 kg. *
08 x 45 kg. *

BOR: (2 min.)
06 x 102,5 kg.
06 x 102,5 kg.
06 x 100 kg.
06 x 100 kg.

Curl Bar Curl: (supinated) (2:30 min.)
15 x 22,5 kg.
15 x 22,5 kg.
13 x 22,5 kg.
SS
Push Up: (vs. band) (close)
10 (purple)
10 (black)
10 (red)

Cardio: (distance OR 30 sec. @ work, THEN 30 sec. @ rest)
Run (500 meter) @ 11.3 km/h
Kettlebell Swing @ 24 kg.
Front Carry (ca. 40 meters) @ 65 kg.
One Arm Kettlebell Clean and Press (alternating) @ 12 kg.
Raised Plank, Superman (alternating)
Run (400 meter) @ 13.2 km/h
Kettlebell Swing @ 24 kg.
Front Carry (ca. 40 meters) @ 65 kg.
Airsquat
Raised Plank, Toe Touch (alternating)
Run (400 meter) @ 13.3 km/h

* Fat Gripz
** Fat Gripz Extreme

God træning.
Mine bukser revnede da jeg squattede.
:´)
Mon jeg skal til at træne i tights igen?
Vejret er også snart til noget varmere trænings tøj - der var 9 grader i skuret da jeg startede dagens træning.

Squat, press og BOR var alle med Texas baren og nye skiver!
Oh jo, har også købt nye (brugte) bumpers...
Billede kommer på et tidspunkt.

Re: HomeGym

Indlæg: 22. okt 2017, 16:17
af HuggyBear
15-10-2017:

Deadlift: (2:45 min.)
15 x 20 kg.
10 x 70 kg. (deficit: 1cm)
07 x 110 kg. (deficit: 1cm)
05 x 140 kg. (deficit: 1cm) (mix grip: on)
01 x 160 kg. (belt: on)
01 x 160 kg.
01 x 160 kg.
01 x 160 kg.
01 x 160 kg.

Benchpress: (2:20)
12 x 20 kg.
09 x 50 kg.
07 x 70 kg.
05 x 90 kg. (wrist wraps: on)
05 x 110 kg.
05 x 105 kg.
08 x 90 kg.
07 x 90 kg.

Pull Down: (pronated) (2 min.)
10 x 65 kg. * (wide)
10 x 65 kg. * (wide)
10 x 65 kg. * (medium)
Pull Down: (greanade grip)
10 x 40 kg.

Skull Crushers: (ez-bar) (2:30)
12 x 20 kg.
10 x 30 kg.
10 x 30 kg.
SS
Seated Band Row: (2x purple)
15 **
15 **
15 **

Cardio: (distance OR 30 sec. @ work, THEN 30 sec. @ rest)
Run (750 meter) @ 11.4 km/h
Landmine Squat @ 10 kg.
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
Landmine Press @ 15 kg.
Raised Plank, Superman (alternating)
Run (500 meter) @ 11.8 km/h
Airsquat
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
One Arm Kettlebell Clean and Press (alternating) @ 12 kg.
Landmine Twist @ 10 kg.
Run (400 meter) @ 13.2 km/h

* Fat Gripz
** Fat Gripz Extreme

Skull Crushers - uhh, det er længe siden.
Skal bare lige have fundet et setup der er godt.
Lige til den her er mit homegym dårligt strikket sammen...
Finder nok en god løsning!

Re: HomeGym

Indlæg: 22. okt 2017, 18:08
af HuggyBear
17-10-2017:

Squat: (2:45 min.)
12 x 20 kg.
09 x 60 kg.
07 x 90 kg. (wrist wraps: on)
05 x 110 kg.
10 x 100 kg. (belt: off)
09 x 100 kg.
08 x 100 kg.

Seated Barbell Press: (2:15 min.)
10 x 20 kg. *
10 x 50 kg. * (wrist wraps: on)
10 x 50 kg. *
08 x 50 kg. *
07 x 50 kg. *
10 x 45 kg. *

Cable Row: (pronated) (2:00 min.)
10 x 72,5 kg. (wide)
10 x 72,5 kg. (medium)
10 x 72,5 kg. (close)

Kneeling Cable Crunch:
10 x 35 kg.
10 x 35 kg.
10 x 45 kg.

Lille hurtig træning.
Har fået syet et par skulderstropper fra en træningstaske om til en "sele" til f.eks. Cable Crunch.
Så den blev testet.

Re: HomeGym

Indlæg: 22. okt 2017, 18:22
af HuggyBear
19-10-2017:

Deadlift: (3:00 min.)
15 x 20 kg.
10 x 70 kg. (deficit: 1cm)
10 x 110 kg. (deficit: 1cm)
10 x 125 kg. (straps: on)
10 x 125 kg.
Deadlift: (sumo)
05 x 125 kg. (straps: off) (mix grip: on)
00 x 125 kg.

Benchpress: (vs. dual bands, red, @.43UD) (2:20 min.)
12 x 20 kg.
07 x 50 kg.
05 x 70 kg.
03 x 97,5 kg. (wrist wraps: on)
03 x 95 kg.
03 x 95 kg.
03 x 92,5 kg.
03 x 92,5 kg.
Benchpress:
10 x 90 kg.
12 x 75 kg. (wrist wraps: off)

Pull Down: (z-bar) (supinated) (2 min.)
19 x 42,5 kg. *
18 x 41,25 kg. *
17 x 40 kg. *
Pull Down: (greanade grip)
10 x 40 kg.

Kneeling Push Down: (rope) (2:30 min.)
11 x 25 kg.
10 x 25 kg.
09 x 25 kg.
SS
Suspended Row: (feet@floor, @.19)
12
11
10

Cardio: (distance OR 30 sec. @ work, THEN 30 sec. @ rest)
Kettlebell Goblet Squat @ 16 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Front loaded Step Up, alternating @ 65 kg.
Kneeling Cable Crunch @ 25 kg.
Kettlebell Swing @ 16 kg.
Raised Plank, Toe Touch (alternating)
Kettlebell Goblet Squat @ 16 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Front loaded Step Up, alternating @ 65 kg.
Kneeling Cable Crunch @ 25 kg.
Kettlebell Swing @ 16 kg.
Raised Plank, Superman (alternating)
Run (500 meter) @ 11.3 km/h

* Fat Gripz
** Fat Gripz Extreme

En helt igennem forfærdelig omgang dødløft.
Selv opvarmningssættene føltes tunge.
Droppede sidste sæt...
:?

Bænkpress føltes forholdsvis let (set i forhold til hvordan dødløft lige var gået).
...og så gik det op for mig at jeg havde glemt FatGripz - så det var nok forklaringen på det.

Re: HomeGym

Indlæg: 22. okt 2017, 18:31
af HuggyBear
22-10-2017:

Squat: (3:5/3:3) (2:30 min.)
15 x 20 kg.
09 x 60 kg.
07 x 90 kg. (wrist wraps: on)
05 x 110 kg.
02 x 135 kg. (belt: on)
02 x 135 kg.
02 x 135 kg.
02 x 135 kg.
02 x 135 kg.
02 x 135 kg.
02 x 135 kg.
02 x 135 kg.
08 x 110 kg. (belt: off)

Seated Barbell Press: (2:15 min.)
10 x 20 kg. *
06 x 57,5 kg. * (wrist wraps: on)
10 x 45 kg. *
09 x 45 kg. *
08 x 45 kg. *

Meadows Row: (2:15 min.)
2 x 07 @ 36,25 kg. (straps: on)
2 x 07 @ 36,25 kg.
2 x 06 @ 36,25 kg.
2 x 06 @ 36,25 kg.

Barbell Curl: (supinated) (2:30 min.)
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
SS
Push Up: (suspended) (feet@floor, @.33)
13
12
10

Cardio: (distance OR 30 sec. @ work, THEN 30 sec. @ rest)
Run (500 meter) @ 11.7 km/h
Kettlebell Swing @ 24 kg.
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
Landmine Press @ 15 kg.
Landmine Twist @ 15 kg.
Run (400 meter) @ 12.8 km/h
Kettlebell Swing @ 16 kg.
Farmer's Walk (2x 9 meters) @ 2x 75 kg.
Landmine Press @ 15 kg.
Landmine Twist @ 10 kg.
Run (400 meter) @ 11.9 km/h

* Fat Gripz
** Fat Gripz Extreme

Re: HomeGym

Indlæg: 22. okt 2017, 18:33
af HuggyBear
Og så et billede af den EZ-bar der også var en del af det brugte udstyr jeg købte for et par uger siden:
cb.png


Curls og Skull Crushers here I come...

Re: HomeGym

Indlæg: 26. okt 2017, 11:14
af HuggyBear
26-10-2017:

Deadlift: (2:45 min.)
15 x 20 kg.
10 x 70 kg. (deficit: 1cm)
07 x 110 kg. (deficit: 1cm)
05 x 140 kg. (deficit: 1cm)
02 x 150 kg. (belt: on) (mix grip: on)
02 x 150 kg.
02 x 150 kg.
02 x 150 kg.
02 x 150 kg.

Benchpress: (2:20)
12 x 20 kg.
09 x 50 kg.
07 x 70 kg.
05 x 90 kg. (wrist wraps: on)
05 x 110 kg.
05 x 105 kg.
08 x 90 kg.
07 x 90 kg.

Chin up: (1:40)
5 x BW
4 x BW
4 x BW
4 x BW
4 x BW

Seated, Over Head, Triceps Extension: (curlbar)
10 x 27,5 kg.
10 x 27,5 kg.
10 x 27,5 kg.
SS
Seated Band Row: (2x purple)
15 **
15 **
15 **

Cardio: (distance OR 30 sec. @ work, THEN 30 sec. @ rest)
Run (750 meter) @ 11.4 km/h
Kettlebell Goblet Squat @ 24 kg.
Front Carry (ca. 40 meters) @ 65 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Raised Plank, Superman (alternating)
Run (500 meter) @ 11.6 km/h
Kettlebell Goblet Squat @ 24 kg.
Front Carry (ca. 40 meters) @ 65 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Raised Plank, Toe Touch (alternating)
Run (400 meter) @ 12.8 km/h

* Fat Gripz
** Fat Gripz Extreme

God træning.

Tung dødløft dag ændret til sæt af 2 rep.
Total volumen på workset hævet fra 800 kg. til 1500 kg.
Og så var det dejlig nemt.

Re: HomeGym

Indlæg: 4. nov 2017, 15:14
af HuggyBear
28-10-2017:

Squat: (2:45 min.)
12 x 20 kg.
09 x 60 kg.
07 x 90 kg. (wrist wraps: on)
05 x 110 kg.
10 x 100 kg. (belt: off)
09 x 100 kg.
08 x 100 kg.

Seated Barbell Press: (2:15 min.)
10 x 20 kg. *
10 x 50 kg. * (wrist wraps: on)
08 x 50 kg. *
07 x 50 kg. *
9½ x 45 kg. *

Cable Row: (neutral grip, wide) (2 min.)
11 x 75 kg.
10 x 75 kg.
11 x 60 kg. *
Cable Row: (grenade grip)
10 x 40 kg.

Cardio: (distance OR 30 sec. @ work, THEN 30 sec. @ rest)
Kettlebell Swing @ 24 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Kettlebell Goblet Squat @ 16 kg.
Raised Plank, Toe Touch (alternating)
Airsquat
Kettlebell Around the World @ 24 kg.
Kettlebell Swing @ 24 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Kettlebell Goblet Squat @ 16 kg.
Raised Plank, Superman (alternating)
Airsquat
Kettlebell Around the World @ 24 kg.
Run (400 meter) @ 12.0 km/h

* Fat Gripz
** Fat Gripz Extreme

Re: HomeGym

Indlæg: 4. nov 2017, 15:22
af HuggyBear
04-11-2017:

Deadlift: (3:00 min.)
15 x 20 kg.
10 x 70 kg. (deficit: 1cm)
10 x 110 kg. (deficit: 1cm)
07 x 130 kg. (straps: on)
07 x 130 kg.
07 x 130 kg.
07 x 130 kg.

Benchpress: (vs. dual bands, red, @.43UD) (2:20 min.)
12 x 20 kg. *
07 x 50 kg. *
05 x 70 kg. *
03 x 97,5 kg. * (wrist wraps: on)
03 x 95 kg. *
03 x 95 kg. *
03 x 92,5 kg. *
03 x 92,5 kg. *
Benchpress:
07 x 90 kg. *
12 x 75 kg. * (wrist wraps: off)

Pull Down: (neutral grip, wide) (2:00 min.)
11 x 68,75 kg.
10 x 67,5 kg.
09 x 66,25 kg.
Pull Down: (greanade grip)
10 x 40 kg.

* Fat Gripz
** Fat Gripz Extreme

Dødløften føltes tung igen i dag !?!
Har ellers forsøgt mig med 4 x 7x130 frem for 3 x 10x125 på workset.

Bænk var også tung...
Missede 3 rep. på 90 kg. sættet.

:shock:

Re: HomeGym

Indlæg: 8. nov 2017, 09:14
af HuggyBear
06-11-2017:

Squat: (4:5/3:3) (2:30 min.)
15 x 20 kg.
09 x 60 kg.
07 x 90 kg. (wrist wraps: on)
05 x 110 kg.
02 x 137,5 kg. (belt: on)
02 x 137,5 kg.
02 x 137,5 kg.
02 x 137,5 kg.
02 x 137,5 kg.
02 x 137,5 kg.
02 x 137,5 kg.
02 x 137,5 kg.
08 x 110 kg. (belt: off)

Seated Barbell Press: (2:15 min.)
10 x 20 kg. *
06 x 57,5 kg. * (wrist wraps: on)
10 x 45 kg. *
09 x 45 kg. *
08 x 45 kg. *

Cable Row: (pronated) (2:00 min.)
10 x 72,5 kg. (wide)
10 x 72,5 kg. (medium)
10 x 72,5 kg. (close)
Cable Row: (grenade grip)
10 x 45 kg.

Cable Curl: (z-bar) (2:30 min.)
10 x 25 kg. *
10 x 23,75 kg. *
10 x 22,5 kg. *
SS
Push Up: (vs. band) (wide)
10 (purple)
10 (black)
10 (red)

Cardio:
Run (400 meter) @ 13.5 km/h
Rest: 1m0s.
Run (400 meter) @ 13.0 km/h
Rest: 1m30s
Run (400 meter) @ 13.4 km/h
Rest: 2m0s
Run (400 meter) @ 13.5 km/h

* Fat Gripz
** Fat Gripz Extreme

Squat var tung.
Press var ok.