yep yep..
idag var det skuldre, nakke og læg:
Skuldre :
seated dumbell skulder pres - standing one arm dumbell lateral raise - kørt lige efter hinanden :
10 kg - 25 reps - 7 kg - 10 reps.
15 kg - 20 reps - 7 kg - 10 reps.
20 kg - 15 reps - 8 kg - 10 reps.
25 kg - 13 reps - 8 kg - 10 reps.
30 kg - 10 reps - 10 kg - 8 reps.
37.5 kg - 8 reps - 10 kg - 8 reps.
40 kg - 6 reps - 10 kg - 8 reps.
Bagskulder liggende incline på bænk med håndvægte - bagskulder maskine - kørt lige efter hinanden:
10 kg - 15 reps - 30 - 15 reps.
10 kg - 15 reps - 50 - 15 reps.
10 kg - 15 reps - 70 - 12 reps.
10 kg - 13 reps - 90 - 10 reps.
10 kg - 10 reps - 110 - 8 reps.
10 kg - 8 reps - 110 - 6 reps.
Stående barbell skulder pres :
45 kg - 15 reps.
55 kg - 12 reps.
65 kg - 10 reps.
75 kg - 8 reps.
85 kg - 6 reps.
Stående dumbell front raise - 3 forskellige greb - 3 reps underhånd, 3 reps overhånd og 3 reps hammer greb:
10 kg - 9 reps.
10 kg - 9 reps.
10 kg - 9 reps.
12.5 kg - 9 reps.
12.5 kg - 9 reps.
15 kg - 9 reps.
15 kg - 9 reps.
stående dumbell lateral raise:
8 kg - 15 reps.
8 kg - 15 reps.
10 kg - 12 reps.
10 kg - 12 reps.
8 kg - 12 reps.
8 kg - 12 reps.
10 kg 8 reps.
10 kg - 8 reps.
skulder pres i maskine - 2 forskellige greb - close paralell greb og normal skulder pres greb - kørt lige efter hinanden:
50 - 10 reps - 50 - 10 reps.
70 - 10 reps - 70 - 10 reps.
90 - 10 reps - 90 - 10 reps.
110 - 10 reps - 110 - 10 reps.
130 - 8 reps - 130 - 8 reps.
150 - 6 reps- 150 - 6 reps.
Det var skulder træning.
Nakke:
Barbell shrugs - dumbell shrugs - upright barbell row - kørt lige efter hinanden:
55 kg - 20 reps - 15 kg - 20 reps - 35 kg - 10 reps.
70 kg - 20 reps - 20 kg - 15 reps - 35 kg - 10 reps.
90 kg - 15 reps - 30 kg - 12 reps - 35 kg - 10 reps.
110 kg - 12 reps - 40 kg - 10 reps - 35 kg - 8 reps.
130 kg - 12 reps - 40 kg - 8 reps - 35 kg - 8 reps.
det var nakke.
Læg:
standing calf raise i smith - standing calf raise på vægt skive, med håndvægte - kørt lige efter hinanden:
35 kg - 20 reps - mig+10 kg dumbells - 20 reps.
45 kg - 15 reps - mig+15 kg dumbells - 15 reps.
55 kg - 12 reps - mig+15 kg dumbells - 15 reps.
65 kg - 12 reps - mig+15 kg dumbells - 15 reps.
65 kg - 12 reps - mig+15 kg dumbells - 13 reps.
65 kg - 12 reps - mig+15 kg dumbells - 13 reps.
65 kg - 10 reps - mig+15 kg dumbells - 10 reps.
Det var dagens træning.. Mmh fuld smadder
.