Min logbog
: 22. jul 2016, 19:55Mandag 18/7
A1 - Rackpulls
5x6 @ 140
A2 - Walking KB lunges
5x6 @ 16
B1 - Back squat, 30X0
4x8 @ 100
B2 - NG chinup, 30X0
4x6-8
C1 - Lying leg curl, 30X0
4x6-8 @ 35
C2 - Incl. smith press, 30X0
4x8 @ 80
Tirsdag 19/7
A1 - Deadlift, 40X0
5x6 @ kan ikke huske
A2 - Pulldown, 40X0
5x6 @ 60
B1 - Russian step-up
4x10 @ 5
B2 - Dips, 30X0
4x8
C1 - Seated DB press, 30X0
3x6-8 @ 25
C2 - Seated DB ext. rot., 30X0
3x8 @ 4
Onsdag 20/7
A1 - Front squat, 40X0
5x6 @ 70
A2 - Pullup
5x6
B1 - Incl. bench press w/ fatgripz, 32X0
4x6-8 @ 70
B2 - Seal row, 30X0
4x6-8 @ 60
C1 - Lying leg curl, 30X0
3x6-8 @ 30
C2 - One-arm trap 3, 2012
3x8-10 @ 3
C3 - Low pulley ext. rot., 30X0
3x10-12 @
Torsdag 21/7
Snatch grip deadlift, 40X0
10 @ 6 @ 130-
A1 - Decl. EZ french press, 30X0
8x8 @ 38
A2 - BB curl w/ fatgripz, 30X0
4x8 @ 30-25
A2 - Incl. DB curl, 30X0
4x8 @ 15-9
Søndag 24/7
A1 - Rackpulls
5x6 @ 150
A2 - Walking KB lunges
5x6 @ 20
Og så lidt løst
Tirsdag 26/7
A1 - Deadlift, 40X0
5x6 @ 145
A2 - Pulldown, 40X0
5x6 @ 60-70
B1 - One-leg bulgarian front split squat
4x10 @ 20
B2 - Dips, 30X0
4x8 @ 10
C1 - Seated DB press, 30X0
3x6-8 @ 27
C2 - Seated DB ext. rot., 30X0
3x8 @ 4
+ leg curl
Fredag 29/7
A1 - Front squat, 40X0
5x6 @ 90
A2 - Pullup
5x6 @ 8
B1 - Incl. bench press w/ fatgripz, 32X0
4x6-8 @ 75
B2 - Seal row, 30X0
4x6-8 @ 65
C1 - Lying leg curl, 30X0
3x6-8 @ 35
C2 - Low pulley ext. rot., 30X0
3x10-12 @
Søndag 31/7
Snatch grip deadlift, 40X0
10 @ 6 @ 132,5-
A1 - Decl. EZ french press, 30X0
8x8 @ 30,5
A2 - BB curl w/ fatgripz, 30X0
8x8 @ 25
Onsdag 3/8
B1 - Back squat, 30X0
4x6-8 @ 130
B2 - NG chinup, 30X0
4x6-8
A1 - Rackpulls
5x6 @ 160
A2 - Walking KB lunges
5x6 @ 20
C1 - Lying leg curl, 30X0
4x6-8 @ 40
C2 - Incl. smith press, 30X0
4x8 @ 85
Torsdag 4/8
A1 - Deadlift, 40X0
5x6 @ 150
A2 - Pulldown, 40X0
5x6 @ 60-70
B1 - One-leg bulgarian front split squat
4x10 @ 25
B2 - Dips, 30X0
4x8 @ 12
C1 - Seated DB press, 30X0
3x6-8 @ 30
C2 - Seated DB ext. rot., 30X0
3x8 @ 4
+ leg curl @ 40
Søndag 7/8
A1 - Front squat, 40X0
3x6 @ 92,5
A1 - Squat med stop
op til 167,5
A2 - Pullup
5x6 @ 10
B1 - Incl. bench press (glemte fatgripz), 32X0
4x6-8 @ 80
B2 - Seal row, 30X0
4x6-8 @ 70
C1 - Lying leg curl, 30X0
3x6-8 @ 40
C2 - One-arm trap 3, 2012
3x8-10 @ 3
A1 - Rackpulls
5x6 @ 140
A2 - Walking KB lunges
5x6 @ 16
B1 - Back squat, 30X0
4x8 @ 100
B2 - NG chinup, 30X0
4x6-8
C1 - Lying leg curl, 30X0
4x6-8 @ 35
C2 - Incl. smith press, 30X0
4x8 @ 80
Tirsdag 19/7
A1 - Deadlift, 40X0
5x6 @ kan ikke huske
A2 - Pulldown, 40X0
5x6 @ 60
B1 - Russian step-up
4x10 @ 5
B2 - Dips, 30X0
4x8
C1 - Seated DB press, 30X0
3x6-8 @ 25
C2 - Seated DB ext. rot., 30X0
3x8 @ 4
Onsdag 20/7
A1 - Front squat, 40X0
5x6 @ 70
A2 - Pullup
5x6
B1 - Incl. bench press w/ fatgripz, 32X0
4x6-8 @ 70
B2 - Seal row, 30X0
4x6-8 @ 60
C1 - Lying leg curl, 30X0
3x6-8 @ 30
C2 - One-arm trap 3, 2012
3x8-10 @ 3
C3 - Low pulley ext. rot., 30X0
3x10-12 @
Torsdag 21/7
Snatch grip deadlift, 40X0
10 @ 6 @ 130-
A1 - Decl. EZ french press, 30X0
8x8 @ 38
A2 - BB curl w/ fatgripz, 30X0
4x8 @ 30-25
A2 - Incl. DB curl, 30X0
4x8 @ 15-9
Søndag 24/7
A1 - Rackpulls
5x6 @ 150
A2 - Walking KB lunges
5x6 @ 20
Og så lidt løst
Tirsdag 26/7
A1 - Deadlift, 40X0
5x6 @ 145
A2 - Pulldown, 40X0
5x6 @ 60-70
B1 - One-leg bulgarian front split squat
4x10 @ 20
B2 - Dips, 30X0
4x8 @ 10
C1 - Seated DB press, 30X0
3x6-8 @ 27
C2 - Seated DB ext. rot., 30X0
3x8 @ 4
+ leg curl
Fredag 29/7
A1 - Front squat, 40X0
5x6 @ 90
A2 - Pullup
5x6 @ 8
B1 - Incl. bench press w/ fatgripz, 32X0
4x6-8 @ 75
B2 - Seal row, 30X0
4x6-8 @ 65
C1 - Lying leg curl, 30X0
3x6-8 @ 35
C2 - Low pulley ext. rot., 30X0
3x10-12 @
Søndag 31/7
Snatch grip deadlift, 40X0
10 @ 6 @ 132,5-
A1 - Decl. EZ french press, 30X0
8x8 @ 30,5
A2 - BB curl w/ fatgripz, 30X0
8x8 @ 25
Onsdag 3/8
B1 - Back squat, 30X0
4x6-8 @ 130
B2 - NG chinup, 30X0
4x6-8
A1 - Rackpulls
5x6 @ 160
A2 - Walking KB lunges
5x6 @ 20
C1 - Lying leg curl, 30X0
4x6-8 @ 40
C2 - Incl. smith press, 30X0
4x8 @ 85
Torsdag 4/8
A1 - Deadlift, 40X0
5x6 @ 150
A2 - Pulldown, 40X0
5x6 @ 60-70
B1 - One-leg bulgarian front split squat
4x10 @ 25
B2 - Dips, 30X0
4x8 @ 12
C1 - Seated DB press, 30X0
3x6-8 @ 30
C2 - Seated DB ext. rot., 30X0
3x8 @ 4
+ leg curl @ 40
Søndag 7/8
A1 - Front squat, 40X0
3x6 @ 92,5
A1 - Squat med stop
op til 167,5
A2 - Pullup
5x6 @ 10
B1 - Incl. bench press (glemte fatgripz), 32X0
4x6-8 @ 80
B2 - Seal row, 30X0
4x6-8 @ 70
C1 - Lying leg curl, 30X0
3x6-8 @ 40
C2 - One-arm trap 3, 2012
3x8-10 @ 3