Side 4 af 5
Re: Log
:
12. jul 2017, 17:01
af Neertoft
11-07-2017
50 pullups throughout the day, GTG
Re: Log
:
12. jul 2017, 17:02
af Neertoft
12-07-2017
Deficit Deadlift w. 2ct pause at knee level:
5x70kg, 5x120kg, 5x160kg
5 x 3 x 200kg
Incline DB BP:
20x20kg
3 x 12 x 30kg
Weighted Chinups:
10xBW
3 x 5 x 20kg + BW
GHR:
3x10
Re: Log
:
20. okt 2017, 07:21
af Neertoft
Progress
Incline Press
Uge 1: 5x5x90kg
Uge 2: 4x100kg / 6x80kg / 8x70kg / 12x60kg
Uge 3: 4x105kg / 6x85kg / 8x75kg / 12x65kg
Uge 4: 4x110kg / 6x90kg / 8x80kg / 12x70kg
Strict Press:
Uge 1: 2x92.5kg / 6x82.5kg / 8x75kg / 12x62.5kg
Uge 2: 1x92.5kg / 4x85kg / 6x75kg / 8x65kg
Uge 3: 3x92.5kg / 6x85kg / 8x77.5kg / 10x65kg
Uge 4: 5x1x95kg
19/10/2017
Weighted Dips:
10xBW
5x20kg
3x30kg
1x45kg
3x66.25kg
6x50kg
8x40kg
12x20kg
Weighted Pullups:
5xBW
5xBW
5xBW
5x20kg
3x42.5kg
5x30kg
8x20kg
12xBW
Re: Log
:
24. okt 2017, 14:44
af Neertoft
24-10-2017
Paused Incline Press:
WUP: 10x20, 5x60, 3x85, 1x100
2 x 112.5kg
4 x 102.5kg
6 x 92.5kg
10 x 82.5kg
Pause Squat, 1 min rest:
WUP: 10x20, 5x60, 3x100:
4 x 2 x 140kg
BTN Push Press, 1 min rest:
5 x 5 x 70kg
Towel Pullups, 1 min rest:
2 x 8 x BW
1 x 6 x BW
Dumbbell Rows, 1 min rest:
2 x 15 x 40kg
GHR, 1 min rest:
3 x 10
Re: Log
:
30. okt 2017, 07:29
af Neertoft
27-10-2017
Weighted Dips:
10xBW, 5x20, 3x35, 1x45
3x66.25kg
6x52.5kg
8x42.5kg
12x22.5kg
Zercher Squats:
10x20, 5x60, 3x100, 1x120
4x140kg
6x125kg
8x112.5kg
12x100kg
Ring Pullups:
8, 8, 8
Re: Log
:
7. nov 2017, 08:13
af Neertoft
31-10-2017
Strict Press:
10x20, 5x50, 3x70, 1x80
3x90kg
5x85kg
6x75kg
10x65kg
Pause Squat:
4x2x140kg
Single Arm Lever Rows:
10x20, 10x40
10x70kg
Re: Log
:
7. nov 2017, 08:18
af Neertoft
07-11-2017
Strict Press:
10x20, 5x50, 3x70, 1x80
2x92.5kg
4x85kg
7x75kg
10x65kg
Pause Squat:
3x3x140
10x100
Pulldowns:
5x10x80kg
Weighted Knuckle Pushups / Neck Harness Curls / Reverse BB Curls:
8x20kg / 25x20kg / 15x20kg
8x20kg / 25x20kg / 15x20kg
8x20kg / 25x20kg / 15x20kg
Re: Log
:
22. nov 2017, 09:17
af Neertoft
20-11-2017 - VOLUME Day
Back on Texas Method
Beltless HB Squat:
5x140kg
5x140kg
5x140kg
* Meget nemme reps. Er ved at være tilbage på sporet efter en lændeskade der har holdt mig tilbage i SQ og DL.
Beltless Strict Press:
5x80kg
5x80kg
5x80kg
Pulldowns:
5x10x80kg
Hammer Curls:
3x8x20kg
Re: Log
:
22. nov 2017, 09:20
af Neertoft
22-11-2017 "RECOVERY" Day
Beltless Zercher Squat:
8x100kg
8x100kg
8x100kg
CG Bench Press:
8x110kg
8x110kg
8x110kg
RDL:
8x100kg
8x100kg
8x100kg
BW Pullups:
8
8
8
Incline DB Curls:
3x10x14kg
DB Push Press:
3x5x40kg
Facepulls:
2x20
Re: Log
:
25. nov 2017, 07:49
af Neertoft
25-11-2017 INTENSITY Day
Beltless HB Squat:
10x20
5x60
5x100
3x120
1x140
1x150
5x160kg
Beltless Strict Press
10x20kg
5x40kg
3x60kg
3x70kg
1x80kg
5x86kg
Chinups SS Pulldowns:
5 / 8x80kg
5 / 8x80kg
5 / 8x80kg
Hyperextension:
3x15
Ab-Wheel Rollouts:
3x10
Re: Log
:
28. nov 2017, 08:10
af Neertoft
28-11-2017 - VOLUME Day
Beltless HB Squat:
5x150kg
5x150kg
5x150kg
Beltless Strict Press:
5x82.5kg
5x82.5kg
5x82.5kg
Weighted Chinups:
5x20kg
5x20kg
5x20kg
Hammer Curls SS Weighted Pushups:
3x8x22kg / 3x10x20kg+BW
Hyperextensions:
3x15xBW
Neck Harness Curls:
3x25x20kg
Re: Log
:
3. dec 2017, 08:04
af Neertoft
03-12-2017
GHR 3x10 -SS- Facepulls 3x15
Zercher Squats:
10x20, 5x60, 3x100, 1x120
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg
-SS- with
Weighted Pullups:
5xBW, 5xBW, 5xBW
3x30kg
3x30kg
3x30kg
3x30kg
3x30kg
Strict Press:
5x20, 5x40, 3x60, 1x70
3x90kg
3x80kg
3x80kg
3x80kg
-SS- with
Neck Harness Curls:
20x20kg
20x20kg
20x20kg
CG Bench Press 3x10x100kg -SS- Cable Rows 3x10x80kg
Hammer Curls 2x12x20kg -SS- Tricep Pushdowns 2x15
Re: Log
:
4. dec 2017, 08:09
af Neertoft
04-12-2017 GPP / Conditioning
Sledgehammer Swings:
5x20 each side
^ 10 sec rest
Buoy Bag:
3x3 min
^ 1 min rest
Pushups / Pullups / Hanging Leg Raises / BW Squats superset:
10 / 5 / 10 / 10
10 / 5 / 10 / 10
10 / 5 / 10 / 10
^ 1 min rest
Re: Log
:
5. dec 2017, 08:10
af Neertoft
05-12-2017
Sledgehammer Swings (100 total swings):
5x10 each side
^ 10 sec rest between each side
BW Pullups:
5x5
^ 30 sec rest
Re: Log
:
7. dec 2017, 09:09
af Neertoft
07-12-2017:
Single Leg Press -SS- GHR:
12x70kg / 12xBW
12x70kg / 12xBW
12x70kg / 12xBW
Rest between sets: 60s
Zercher Squats:
3x110kg
3x110kg
3x110kg
Rest between sets: 60s
CG Bench Press -SS- Weighted Pullups:
5x100kg / 5xBW+20kg
5x110kg / 5xBW+20kg
5x120kg / 5xBW+20kg
5x100kg / 5xBW+20kg
5x100kg / 5xBW+20kg
Rest between sets: 180s
Strict Press:
10x60kg
10x60kg
10x60kg
Rest between sets: 180s
Cable Rows:
10x80kg
10x80kg
10x80kg
Rest between sets: 120s
Seated Incline Curls -SS- Seated Overhead DB Extension:
12x12kg / 12x30kg
12x12kg / 12x30kg
12x12kg / 12x30kg
Rest between sets: 60s
Standing Ab Crunches:
15
15
15
Rest between sets: 60s
Re: Log
:
13. dec 2017, 14:16
af Neertoft
13-12-2017
GHR -SS- Single Leg Press:
12 / 12x70
12 / 12x70
12 / 12x70
Paused CG Bench, Feet Up -SS- Facepulls:
3x110kg / 12
3x110kg / 12
3x110kg / 12
8x100kg / 12
Weighted Pullups:
5xBW+20kg
5xBW+20kg
5xBW+20kg
Strict Press -SS- Rope Cable Rows:
8x60kg / 12x60kg
8x60kg / 12x60kg
8x60kg / 12x60kg
Single Arm Preacher Curls -SS- DB Overhead Extension:
12x14kg / 12x30kg
12x14kg / 12x30kg
Re: Log
:
13. dec 2017, 14:18
af Neertoft
13-12-2017
5x10 Sledgehammer Swings Each Side
3x5 Single Arm Sledgehammer Swings Each Side
20x1 Overhead Wheel Flips
5x10 Pushups
5x5 Pullups
3x30 Neck Harness Curls
Re: Log
:
16. dec 2017, 08:07
af Neertoft
16-12-2017
Conditioning / GPP
Stair Sprints with 10kg backpack:
5 rounds
(rest = walking down)
Sledgehammer Swings:
5 x 10 each side, 15s rest
Pushups:
5 x 10
Pullups:
5 x 5
Re: Log
:
17. dec 2017, 06:39
af Neertoft
17-12-2017
Hyperextensions + Weighted Chinups
3x12 / 3x5x20xBW
Strict Press + Pendlay Rows:
10x2x85g / 10x2x120kg
Zercher Squats + Facepulls:
3x3x140 / 5x10
CG Bench, Feet Up + Bulgarian Split Squats:
3x8x100 / 3x10x24kg
Re: Log
:
20. dec 2017, 10:42
af Neertoft
18-12-2017
Stair Sprints:
3 rounds, rest = walk down
Sledgehammer Swings:
50
19-12-2017:
Stair Sprints:
4 rounds, rest = walk down
Re: Log
:
20. dec 2017, 10:44
af Neertoft
20-12-2017
GHR + Weighted Chinups:
3x12xBW / 3x6x20kg+BW
Zercher Squats:
5x1x140kg
Paused CG Bench, Feet Up + Bulgarian Split Squat
1x4x120kg / 6x6x20kg
2x3x120kg
1x8x100kg
BTN Strict Press + Pendlay Rows:
3x5x60kg / 3x8x60kg
Re: Log
:
26. dec 2017, 06:55
af Neertoft
25-12-2017
GHR / Weighted Chinups
12 / 5x20kg+BW
12 / 5x20kg+BW
12 / 5x20kg+BW
Strict Press:
3x3x90kg
Zercher Squats/ Bulgarian Split Squat:
3x3x140kg / 3x8x20kg
CG Bench, Feet Up / Cable Rows:
3x6x100kg / 3x12x80kg
Re: Log
:
30. dec 2017, 16:06
af Neertoft
28-12-2017
GHR / Chinups:
10xBW+10kg / 5xBW+10kg
10xBW+10kg / 5xBW+10kg
10xBW+10kg / 5xBW+10kg
Strict Press / Facepulls:
8x60kg / 12xgreen band
8x60kg / 12xgreen band
8x60kg / 12xgreen band
8x60kg / 12xgreen band
8x60kg / 12xgreen band
Zercher Squat / Bulgarian Split Squat:
6x100kg / 6x20kg
6x100kg / 6x20kg
6x100kg / 6x20kg
Re: Log
:
31. dec 2017, 11:09
af Neertoft
31-12-2017
Hyperextensions / Weighted Pullups:
10xBW+20kg / 5xBW+20kg
10xBW+20kg / 5xBW+20kg
10xBW+20kg / 5xBW+20kg
BTN Push Press / Facepulls:
1x100kg / 15x20
1x100kg / 15x20
1x100kg / 15x20
1x100kg / 15x20
1x100kg / 15x20
Strict Press:
3x3x80kg
Slow Farmer Walks:
140kgx50 skridt
180kgx50 skridt
227kgx25 skridt
Re: Log
:
6. jan 2018, 19:25
af Neertoft
4/1/2018
GHR / Weighted Pullups:
12xBW+10kg / 5xBW+20kg
12xBW+10kg / 5xBW+20kg
12xBW+10kg / 5xBW+20kg
Strict Press / Facepulls:
3x92.5kg / 12
3x90kg / 12
3x8x60kg
Zercher Squats:
5x5x100kg
Incline DB BP / Weighted Knuckle Pushups:
6x30kg / 9x20kg
6x30kg / 9x20kg
6x30kg / 6x20kg
Re: Log
:
9. okt 2019, 04:44
af Neertoft
Forever 5/3/1
Leader 5's, C2W1D1
6/10/19
SQ:
5x105kg
5x135kg
5x145kg
3x5x105kg (2ct pause)
A1 Strict Press:
5x60kg
5x70kg
5x80kg
3x5x60kg
A2 Chin-ups:
5x10kg+BW
5x15kg+BW
5x20kg+BW
3x8xBW
Complementary:
Seated Hammer Curls 5x5 @ 24kg
30° Inc. DB BP 3x8 @ 36kg
Pushdowns 3x12
HLR 3x12
Re: Log
:
9. okt 2019, 04:48
af Neertoft
Forever 5/3/1
Leader 5's, C2W1D2
8/10/19
DL:
5x130kg
5x150kg
5x170kg
A1 CG BP:
5x100kg
5x110kg
5x120kg
3x5x100kg (2ct pause)
A2 DB Rows:
6x6x34kg
Complementary:
Alternating DB Curls 3x8 @ 16kg
Seated DP OHP 3x6 @ 32kg
Pulldowns 3x12
HLR 3x12
Re: Log
:
9. okt 2019, 15:09
af dwellengers
Har du holdt pause eller er du begyndt at logge igen? Stadig stærk!
Re: Log
:
14. okt 2019, 11:45
af Neertoft
dwellengers skrev:Har du holdt pause eller er du begyndt at logge igen? Stadig stærk!
Har holdt lidt pause her og der. Min søn kom til verden September 2018, og siden da har træningen været minimal. 1-2 om ugen derhjemme og med halvdelen af den søvn jeg fik før.
Re: Log
:
14. okt 2019, 11:48
af Neertoft
orever 5/3/1
Leader 5's, C2W2D1
13/10/19
SQ
5x120kg
5x135kg
5x150kg
3x3x120kg (3ct pause)
A1 Strict Press:
5x62.5kg
5x72.5kg
5x82.5kg
3x5x62.5kg
A2 Weighted Chinups:
5x15kg+BW
5x20kg+BW
5x25kg+BW
3x5xBW
Complementary:
30 degree inc. DB BP 3x12 @ 30kg
Rope Curls 3x10 + 1x20
Straight Bar Pushdowns 3x10 + 1x20
HLR 3x12