Side 1 af 3
Log
:
29. okt 2015, 08:07
af Neertoft
27-10-2015
PG Bench, t&G:
Up to
4x120kg
4x120kg
4x120kg
4x120kg
4x120kg
4x120kg
Paused Squat, 3ct:
Up to
2x160kg
2x160kg
2x160kg
2x150kg
2x150kg
2x150kg
Military Press:
5x70kg
5x70kg
5x70kg
Complementary:
Weighted Pushups:
2x15xBW+20kg
DB Skullcrushers:
2x15x14kg
Lateral Raises:
4x8x18kg
3 rounds of 30-40 secs on the heavy bag
Re: Log
:
29. okt 2015, 08:10
af Neertoft
28-10-2015
Weighted Chinups:
8xBW+12kg
8xBW+12kg
8xBW+12kg
8xBW+12kg
+ 3x3 wide grip ring pullups, slow ecc.
Lever Rows, single arm:
8x40kg + BB
8x40kg + BB
8x40kg + BB
Preacher Curls:
3x10x25kg + EZbar
Barbell Shrugs:
2x15x100
Rear Delt Flys, Machine:
4x10x50
Reverse Curls, rope:
2x12x15
3 rounds of 30-40 sec on heavy bag
Re: Log
:
3. nov 2015, 06:43
af Neertoft
Er blevet tusset på venstre arm, derfor pause fra 29-10 til 02-11. I dag begynder træningen igen. Det bliver en push session, og jeg regner med at ramme;
5x5 @ 120kg bench
6x3 @ 160kg beltless squats
4x6 @ 70kg strict press
Springer complementary work over den første uge.
Re: Log
:
3. nov 2015, 21:22
af Neertoft
03-11-2015
PG Bench, T&G:
Op til
5x120kg
5x120kg
5x120kg
5x120kg
5x120kg
Beltless Squat:
Op til
3x160kg
3x160kg
3x160kg
3x160kg
3x160kg
Strict Press:
Op til
6x70kg
6x70kg
6x70kg
Re: Log
:
5. nov 2015, 12:25
af Neertoft
04-11-2015
2ct Pause Deadlifts, med langsom ecc.:
Op til
3x140kg
3x140kg
3x140kg
Double OH.
Chinups:
Op til
5xBW+14kg
5xBW+14kg
5xBW+14kg
5xBW+14kg
5xBW+14kg
2ct Hold i toppen på sidste rep i alle sæt.
+ 3x3 ring pullups, slow ecc.
Lever Rows, single arm:
5x50kg + barbell
5x50kg + barbell
5x50kg + barbell
Hammer Curls:
3x5x26kg
Heavy Bag Rounds:
30s
30s
120s
Re: Log
:
7. nov 2015, 16:18
af Neertoft
07-11-2015
Paused Bench, slow ecc:
Op til
3x120kg
3x120kg
3x120kg
3x120kg
3x120kg
3x120kg
Paused Squat, slow ecc:
Op til
2x160kg
2x160kg
2x160kg
2x160kg
2x160kg
2x160kg
Strict Press:
Op til
7x70kg
7x70kg
7x70kg
Rope Pushdowns, Rope Overhead Extensions, Seated Lateral Raises:
3 sets of 12
Re: Log
:
8. nov 2015, 13:44
af Neertoft
08-11-2015
Weighted Hypers, slow ecc. med hold i toppen:
12xBW + 20kg
12xBW + 20kg
12xBW + 20kg
Weighted Chinups:
6xBW + 14kg
6xBW + 14kg
6xBW + 14kg
6xBW + 14kg
+ 3x4 slow ecc. ring pullups
Lever Rows, Single Arm:
6x50kg+barbell
6x50kg+barbell
6x50kg+barbell
6x50kg+barbell
Straightbar Rope Curls, Dumbbell Shrugs, Facepulls, Reverse Curls:
3-4 x 12-15
Re: Log
:
12. nov 2015, 08:13
af Neertoft
11-11-2015
T&G Bench Press, PG:
Op til
6x120
6x120
6x120
6x120
6x120
Beltless Highbar Squat:
Op til
4x160
4x160
4x160
4x160
4x160
Strict Press:
Op til
7x70
5x60
5x60
Ikke meget at skyde med her.
Rope Pushdowns, Cable Upright Rows:
3x15
Re: Log
:
13. nov 2015, 09:57
af Neertoft
12-11-2015
Paused Deadlifts, slow ecc.:
Op til
4x140kg
4x140kg
4x140kg
4x140kg
Weighted Chins, 3 sek hold i top på sidste rep:
7xBW+14kg
7xBW+14kg
7xBW+14kg
7xBW+14kg
Cable Rows, hammer grip:
12x80kg
12x80kg
12x80kg
Havde ikke mulighed for lever rows i dag.
Rope Hammer Curls + Bagskulder:
4-6 sæt af mange reps
Re: Log
:
15. nov 2015, 12:53
af Neertoft
14-11-2015
Paused Bench, PG:
Op til
3x125kg
3x125kg
3x125kg
3x125kg
3x125kg
3x125kg
2ct Pause Squat:
Op til
2x160kg
2x160kg
2x160kg
2x160kg
2x160kg
2x160kg
Strict Press:
Op til
8x70kg
8x70kg
8x70kg Svært at sige om sidste rep skal tælles med eller ej. Min højre arm var centimetre for at låse ud, men den kom ikke heelt op. Jeg upper nok vægten til 72,5kg alligevel til næste træning.
Volume PR.
Pushdowns:
5x10 @ 60kg
+ 3 dropset af 10 reps
Seated Lateral Raises:
4x8 @ 16kg
+ 2 dropset af 12 reps
Re: Log
:
15. nov 2015, 21:22
af Neertoft
15-11-2015
Hyperextensions:
15
15
15
15
15
Weighted Chinups:
8 x BW + 14kg
8 x BW + 14kg
8 x BW + 14kg
8 x BW + 14kg
Nok volume PR.
Barbell Rows:
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg
Cable Curls:
5 x 10
+ 3 dropset
Facepulls:
5 x 12
Re: Log
:
18. nov 2015, 09:00
af Neertoft
17-11-2015
T&G Bench, PG:
Op til
4 x 125kg
4 x 125kg
4 x 125kg
4 x 125kg
4 x 125kg
4 x 125kg
Squat:
Op til
5 x 160kg
5 x 160kg
5 x 160kg
5 x 160kg
5 x 160kg
Strict Press:
Op til
5 x 72.5kg
5 x 72.5kg
5 x 72.5kg
Dips:
15,15,10
Seated Lateral Raises:
8 x 16kg
8 x 16kg
8 x 16kg
8 x 16kg
+ dropset 12x10kg
Rope Overhead Extensions:
5 x 10
Re: Log
:
19. nov 2015, 08:05
af Neertoft
18-11-2015
Paused Deadlift, slow ecc:
Op til
5 x 140kg
5 x 140kg
5 x 140kg
Weighted Pullups:
5 x BW + 16kg
5 x BW + 16kg
5 x BW + 16kg
5 x BW + 16kg
5 x BW + 16kg
Barbell Rows:
Op til
6 x 100kg
6 x 100kg
6 x 100kg
Seated DB Hammer Curls:
5 x 26kg
5 x 26kg
5 x 26kg
5 x 26kg
5 x 26kg
Rear Delt Flys SS Rope Shrugs:
3 x 10 / 3 x 12
Re: Log
:
22. nov 2015, 13:31
af Neertoft
21-11-2015
2ct Paused Bench:
Op til
3 x 125kg
3 x 125kg
3 x 125kg
3 x 125kg
3 x 125kg
3 x 125kg
14 x 100kg t&g
2ct Pause Squat:
2 x 160kg
2 x 160kg
2 x 160kg
2 x 160kg
2 x 160kg
2 x 160kg
Strict Press:
6 x 72.5kg
6 x 72.5kg
6 x 72.5kg
Dips:
10 x BW
6 x 20kg
6 x 40kg
6 x 40kg
6 x 40kg
Overhead Rope Extensions SS Bulgarian Split Squat:
3 x 12 / 3 x 8 @ 24kg KB
Re: Log
:
22. nov 2015, 13:34
af Neertoft
22-11-2015
Hyperextensions SS Lying Leg Curls:
15 x BW / 12 x 60kg
15 x BW / 12 x 60kg
15 x BW / 12 x 60kg
15 x BW / 12 x 60kg
Av mine hams.
Weighted Chinups:
6 x BW + 16kg
6 x BW + 16kg
6 x BW + 16kg
6 x BW + 16kg
Lever Rows, Single Arm:
8 x 50kg + barbell
8 x 50kg + barbell
8 x 50kg + barbell
Straight Bar Cable Curls:
5 x 10 @ 60kg
+ 3 dropset med 5 reps i hver
Dumbbell Shrugs SS Facepulls:
2 x 20 @ 30kg / 2 x 20 @ 50kg
Re: Log
:
25. nov 2015, 08:44
af Neertoft
24-11-2015
T&G Bench, PG:
Op til
5 x 125kg
5 x 125kg
5 x 125kg
5 x 125kg
5 x 125kg
Paused Squat:
Op til
2 x 160kg
2 x 160kg
2 x 160kg
2 x 160kg
2 x 160kg
2 x 160kg
Korte pauser.
Strict Press:
Op til
7 x 72.5kg
7 x 72.5kg
6 x 72.5kg
Samme vægt næste gang - skal gerne ramme 3x7.
Weighted Dips:
7 x BW + 40kg
7 x BW + 40kg
7 x BW + 40kg
Overhead Rope Extensions:
3 x 12 x 50kg
Re: Log
:
27. nov 2015, 11:29
af Neertoft
26-11-2015
Paused Deadlifts, slow ecc:
Op til
3 x 150kg
3 x 150kg
3 x 150kg
3 x 150kg
3 x 150kg
Nemme
Weighted Chinups SS Lying Leg Curls:
7 x BW + 16kg / 12 x 60kg
7 x BW + 16kg / 12 x 60kg
7 x BW + 16kg / 12 x 60kg
7 x BW + 16kg / 12 x 60kg
Lever Row, Single Arm:
10 x 50kg + barbell
10 x 50kg + barbell
10 x 50kg + barbell
Med straps.
Hammer Curls:
3 x 6 x 26kg
Rear Delt Flys:
12 x 55kg
12 x 55kg
12 x 55kg
Re: Log
:
29. nov 2015, 12:23
af Neertoft
29-11-2015
AM Træning
Paused Bench, MG, slow ecc.:
Op til
2 x 125kg
2 x 125kg
2 x 125kg
2 x 125kg
2 x 125kg
2 x 125kg
HB Squat, beltless:
Op til
6 x 160kg
6 x 160kg
6 x 160kg
6 x 160kg
+ lidt strict press på 72,5kg
Re: Log
:
30. nov 2015, 12:10
af Neertoft
29-11-2015
PM Træning
Strict Press:
Op til
8x72.5
5x72.5
5x72.5
Dips:
15,15,15
Bulgarian Split Squat SS Lateral Raises:
10 x 30kg / 10 x 16kg
10 x 30kg / 10 x 16kg
10 x 30kg / 10 x 16kg
Pushdowns:
10 x 50kg
10 x 50kg
10 x 50kg
Re: Log
:
30. nov 2015, 21:24
af Neertoft
30-11-2015
Hyperextensions SS Lying Leg Curls:
18 x BW / 12 x 90
18 x BW / 12 x 90
18 x BW / 12 x 90
Weighted Chinups:
8 x BW + 16kg
8 x BW + 16kg
8 x BW + 16kg
8 x BW + 16kg
Pendlay Rows:
Op til
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg
Cable Curls, straight bar:
10 x 55
10 x 55
10 x 55
10 x 55
10 x 55 > 5 x 45 > 10 x 30
Facepulls SS Barbell Shrugs:
15 x 20 / 10 x 100kg
15 x 20 / 10 x 100kg
Re: Log
:
2. dec 2015, 14:58
af Neertoft
02-12-2015
T&G Bench, PG:
Op til
6 x 125kg
6 x 125kg
6 x 125kg
5 x 125kg Ingen spotter - turde ikke sidste rep
2ct Paused Squat, slow ecc.:
Op til
2 x 160kg
2 x 160kg
2 x 160kg
2 x 160kg
2 x 160kg
2 x 160kg
Strict Press:
Op til
5 x 75kg
5 x 75kg
5 x 75kg
Weighted Dips:
8 x BW + 40kg
8 x BW + 40kg
8 x BW + 40kg
Lateral Raises, slow ecc.:
3 x 8 x 18kg
Overhead Rope Extensions:
2 x 12 x 50kg
Re: Log
:
5. dec 2015, 14:55
af Neertoft
05-12-2015
Paused Deadlift, slow ecc.:
Op til
4 x 150kg
4 x 150kg
4 x 150kg
4 x 150kg
Weighted Chinups SS Glute Ham Raises:
5 x BW + 20kg / 5 x BW
5 x BW + 20kg / 5 x BW
5 x BW + 20kg / 5 x BW
5 x BW + 20kg / 5 x BW
5 x BW + 20kg / 5 x BW
Lever Rows, Single Arm:
15 x 40kg + barbell
15 x 40kg + barbell
15 x 40kg + barbell
Hammer Curls, DB:
3 x 8 x 20kg
Reverse Curls, BB:
2 x 12 x 25kg
Rear Delt Flys:
2 x 15 x 50kg
Re: Log
:
7. dec 2015, 08:58
af Neertoft
06-12-2015
T&G Bench, CG:
Op til
2 x 130kg
2 x 130kg
2 x 130kg
2 x 130kg
2 x 130kg
2 x 130kg
Beltless Squat:
Op til
2 x 170kg
2 x 170kg
Det gik ikke i dag.
Strict Press:
Op til
4 x 75kg
Det gik heller ikke. "Unplanned" deload dag blev det vidst til..
Lateral Raises:
5 x 10 x 12kg
Pushdowns:
5 x 10
Re: Log
:
9. dec 2015, 19:11
af Neertoft
09-12-2015
Weighted Chinups SS GHR:
6 x BW +20kg / 6
6 x BW +20kg / 6
6 x BW +20kg / 6
6 x BW +20kg / 6
6 x BW +20kg / 6
6 x BW +20kg / 6
Lever Rows, Single Arm:
20 x 40kg + barbell
20 x 40kg + barbell
Med straps.
Cable Curls:
4 x 10 x 60
+ 10 x 60 > 10 x 40 > 10 x 20
DB Shrugs:
20 x 40kg
20 x 40kg
Facepulls:
20 x 25
20 x 25
Re: Log
:
10. dec 2015, 09:08
af Neertoft
10-12-2015
AM
T&G Bench Press, MG:
Op til
12 x 100kg
12 x 100kg
12 x 100kg
Beltless Squat:
2 x 170kg
2 x 170kg
2 x 170kg
Lateral Raises SS Rope Pushdowns:
10 x 14kg / 10 x 60kg
10 x 14kg / 10 x 60kg
10 x 14kg / 10 x 60kg
Re: Log
:
15. dec 2015, 08:34
af Neertoft
Sidste par træninger har været noget gøgl og pjat. Har deloaded lidt. I dag var en udemærket Pull træning.
15-12-2015
Weighted Chinups SS GHR:
7 x BW + 20kg / 7 x BW
7 x BW + 20kg / 7 x BW
7 x BW + 20kg / 7 x BW
7 x BW + 20kg / 7 x BW
+ 2x5 wide grip pullups, 2 sek hold i toppen og slow ecc
Lever Rows, Single Arm:
12 x 42.5kg + barbell
12 x 42.5kg + barbell
12 x 42.5kg + barbell
Seated Hammer Curls, DB:
4 x 8 x 20kg
Rear Delt Flys SS DB Shrugs:
2 x 12 x 45 / 2 x 15 x 42.5kg
Reverse Curls, Cable Rack:
2 x 12 x 45
Re: Log
:
17. dec 2015, 07:59
af Neertoft
16-12-2015
Push Press
10x20, 5x40, 5x60, 3x70, 3x80
1 x 100 kg
5 x 90 kg
5 x 90 kg
5 x 90 kg
8 x 70 kg strict press
Front Squat:
10x20, 5x60, 5x80
3 x 5 x 100 kg
3 x 120 kg
Lateral Raises:
3 x 12 x 14kg
Split Squats, DB:
4 x 6 x 28kg
Re: Log
:
17. dec 2015, 18:27
af Neertoft
17-12-2015
Paused Deadlift:
10x20, 5x60, 3x100, 3x125
5 x 150kg
5 x 150kg
5 x 150kg sidste rep svær at holde
Double OH + Slow ecc
Weighted Chinups
8 x BW + 20kg
8 x BW + 20kg
8 x BW + 20kg
8 x BW + 20kg
2 x 6 × BW, WG pull ups med hold i toppen og slow ecc.
Lever Rows, Single Arm
2 x 15 x 42.5kg + barbell
Cable Curls
5 x 10 x 65
+ 8 x 30 dropset
Re: Log
:
19. dec 2015, 17:16
af Neertoft
19-12-2015
Bench Press, T&G:
10x20, 10x60, 5x80, 5x100, 3x110, 3x120
3 x 130kg
3 x 130kg
3 x 130kg
2 x 130kg
2 x 130kg
2 x 130kg
HB Squat, Beltless:
10x20, 10x60, 5x100, 5x120, 3x140
3 x 170kg @ 9
3 x 160kg @ 8
3 x 160kg @ 8
3 x 160kg @ 8
3 x 160kg @ 9
French Press:
5 x 12
Upside Down KB Press:
3 x 12 x 10kg
Re: Log
:
20. dec 2015, 13:04
af Neertoft
20-12-2015
Weighted Chinups SS GHR:
5 x BW + 24kg / 8
5 x BW + 24kg / 8
5 x BW + 24kg / 8
5 x BW + 24kg / 8
5 x BW + 24kg / 8
Pendlay Rows:
10x20, 5x60, 5x80
8 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg
Hammer Curls, DB:
3 x 5 x 24kg
Slow ecc.
+ 4 sets 10kg rest pause
10, 10, 6, 6 reps
Facepulls:
4 x 12
DB Shrugs:
4 x 12