14/3 -13

Bröst/mage måndag 14/1
Bänk
Wavesets 5x90, 3x95, 1x100, 5x95, 3x105, 1x110, 1x120 fail

Lutande hantelpress 10x32kg, 10x34kg, 8x36kg, 6x36kg
Superset
20 Sit-ups

Hantelpress & flyes på bänk olika testvikter
Superset
Cablecrunch 4x10 - nr20

Enhandsflyes i cable 2 set

Magmaskin 3 set


Rygg/vader tisdag 15/1
Mark
Wavesets 5x100, 3x110, 1x120, 5x110, 3x120, 1x130

Chins KV 10, 8, 5, 7 typ

Kommer inte ihåg mer utom massa lats övningar, fick bra träningsvärk iaf.

Har kört några pass och glömt skriva ner då jag inte följt nått speciellt schema förrutom muskelgrupper och resa mig mycke fram då jag nu ska köra högre reps

Bröst/axlar/triceps lunchträning torsdag 31/1. 1 min setvila max
Bänk 10x50,70,80. 8x90, 6x90

Lutande hantelpress 10x26, 10x26, 8x26
Superset
Hantellyft åt sidan 12x5, 12x6, 12x7, 12x7

Cirkel:
Cableflyes 10xnr8, 10xnr8, 10xnr7
Pushdowns me stång 10xnr10, 10xnr12, 10xnr14
EnhandsKabellyft åt sidan 12xnr2, 12xnr3, 12xnr3

pushdowns me rep 10xnr8, 10xnr8

Dipsmaskin 12x30, 20x60, 12x80

Snabbt pass men ack så skönt :D


Rygg morgonträning fredag 1/2
Mark 5x100, 5x110, 5x110, 4x110, 2x110+2x100, 2x100
Teknikträning och test av bälte

Chins KV: 10, 10, 9, 5+5hopp upp hålla emot ner
Superset
Rygglyft 4x10 - +5kg

T-bar rodd smalt grepp 10x30, 10x40, 8x40+6x20, 1min vila

Sittande rodd 10x60, 10x70, 10x70, 45sec vila

Latsdrag 10x50, 10x60, 10x60+10x40

Baksida axlar i kabel 12xnr2, 12xnr3, 12xnr4, 12xnr5,
Superset
Spidercurls 12x15, 12x15, 12x12

Baksida axlar i kabel 10xnr5, 12xnr4, 16xnr3
Superset
Sittande hantelcurls 17x8, 13x8, 6x8+8x6+12x4


Morgonpass me Jimmy 3/2
1h mark, 30 min bänk, 20 min bröst/biceps -> akuten


Ben/vader onsdag eftermiddag
Frontböj 10x40, 10x40, 10x40, 10x40
Superset
Mark 5x60, 5x60, 5x60, 5x60

Testa lite i front och vanlig böj

Raka mark 8x60, 10x60, 12x60, 10x70

Benspark 10x37, 10x61, 10x77+5x45, 10x61+5x29
Superset
Sittande vadpress 20x10, 20x20, 20x30, 20x35,

Liggande bencurl 10x29, 10x45+5x29, 10x45+5x29, 10x45+6x29
Superset
Stående vadpress 10x80, 12x120, 12x120+12x80, 12x80

Liggande benpressmaskin 15x40, 15x80, fullt djup men bara halva upp
Superset
Vadpress i benpress 20x70, 100x97 (myo-reps)

Skönt pass me bra kontakt, kommer bli teknikträning på frontböjen ett tag för att få upp tekniken, kommer Max öka 5kg

Bröst/biceps/mage fredag lunchtid 8/2
Bänk 10x50, 10x70, 10x80, 9+1x90, 6+1x90, 8x70(stopp)+8x50(stop)

Lutande hantelpress 10x26, 10x28, 10x32+8x16
Superset
Sit-ups 20,20, 20, 20

Stångcurls 15x20, 10x25+5x20, 15x25, 10x25+10x20
Superset
Liggande benlyft 15, 15, 15, 15

Sittande hantelcurls 15x8, 15x8, 15x8
Superset
Cableflyes 10xnr7+8xnr5, 12xnr7+8xnr5, 15xnr5

Lekte lite spidercurls, stretch för axlar (framförallt höger), baksida axlar i pec-dec 2 set, Dropset i magmaskin. Sjukligt bra pass!

Axlar/vader lördag 9/2 efter jobbet
Hantelpress pyramid 12x5,10,12,14,16,18, 10x20, 12x18,16,14
Superset
Sittande hantellyft åt sidan pyramid 10x4,5,6,7,7,6,5,4

Cirkel:
Baksida axlar i cable 15xnr1,nr2,nr2,nr3nr3,nr2
Stående framåtlutande hantellyft 15x5,5,5,5,5
Stående enbens vadpressar med KV 15,15,15,15

FST-7 omvänd Pec-Dec 15x21kg

FST-7 lyft åt sidan i maskin 15x15kg

FST-9 vadpress i benpress 20+x69kg


Rygg/triceps/mage tisdag morgon

Latsdrag 10x60, 10x70, 10x75, 8x80, 10x70
Superset
Hängande benlyft 10, 10, 10

Smala latsdrag 10x50, 10x60, 10x60, 10x60
Superset
Liggande magmaskin 10x13, 10x21, 10x29, 8x37, 10x29, 10x21

T-bar 10x35, 8x45, 10x35, 10x35
Superset
Smala pressar 10, 40, 10x60, 10x70, 10x70, 7x70

Cirkel kontaktsökande!
Sittande rodd 10x60, 10x60, 10x60, 10x60
Pushdowns 10x40, 10x30, 10x30, 10x30
Frenchpress i kabel 10x20, 10x20, 10x15, 10x15

Marklyft 6x60, 6x60, 6x60, 6x60
Superset
Rygglyft 10, 10x+10, 6x+10drop10, 10

Helt klart nöjd me passet och fort gick de. Skriver de här typ 1 vecka senare så inte 100 på alla vikter.

Ben/vader/mage söndag morgonpass
Frontböj

Raka mark

Benspark
Superset
Liggande magmaskin

Liggande lårcurl
Superset
Stående vadpress

Benpress kontakt

Mage
Superset
Vader


Bröst/biceps/axlar tisdag 05:00
Bänk 10x50, 10x70, 10x80, 7+1x90, 9+1x90, 6x90drop8x70, 10x70

Lutande hantelpress 10x26, 8x32, 10x28
Superset
Sit-ups 20,20

Cirkel
Cable flyes 10xnr6, 10xnr6drop12xnr3, 10xnr6,5,4,3
Hantelshrugs 4 set 20-25x22-28kg
Hantellyft åt sidan 12+x5,6,7,6,5,3 massa drop och dödande

Stångcurls 10x25, 10x25, 10x25drop10x20

Sittande hantelcurls 15x6, 15x8, 15x8, 15x8drop10x6drop10x4, helt förstört jobbigt och inte alls alla reps i rad i ett set

Satan va köttig ja kände mig! Segt pass till en början men kom igång!


Rygg/triceps lördag 23/2 efter jobbet
Mark 8x100, 8x110, 6x120, 10x100+2lååångsamma reps

Latsdrag 10x60, 10x60, 10x60, 10x60 + lite drops

Sittande rodd 10x60, 10x60, 10x60, 10x60

Höga roddar i T-bar och maskin

Smala pressar 15x50, 15x50, 15x50, 15x50
Superset
Baksida axlar 15xnr2, 15xnr2, 15xnr2, 15xnr2

Pushdowns me stång 3 set

Frenchpress i kabel me rep 3 set

Dipsmaskin maxreps på 40, 80, 60, 40kg

Förbannat bra pass! Ingen stress och galen värk idag!

Ben/vader söndag 24/2 efter jobb
Knäböj 10x80, 10x80, 10x 80, 10x80 + 2 set böj me stop 1 sekund i botten 10x60kg

Raka mark 10x60, 10x60, 10x60, 10x60

EnBenspark 10x21, 10x29, 10x29, 10x29
Superset
Sittande vadpress 20x20, 20x20, 20x20, 20x20

Liggande lårcurl 10x37, 10x37, 10x37, 10x37
Superset
Stående vadpress 20x40, 15x90, 15x90, 15x90

Sittande lårcurl 2 set 10xnr5 satan så bra maskin!!

Benpress 75kg FST-7

Riktigt riktigt bra pass, snabbt och riktigt skön kontakt!


Bröst/biceps + lite axlar onsdag morgon me Mons
Bänk,lutande hantelpress, cable flyes, stångcurls, sittande hantelcurls supersettade me lyft åt sidan me hantlar och i cable då och då


Ben/vader tisdag morgon 5/3
Böj 10x40, 10x60, 10x80, 8x100, 10x60, 10x80, 10x80+10x60+10x60, dö!!

Raka mark 10x60, 10x80, 10x60, 10x60
Superset
Rygglyft 10, 10, 10, 11

EnBenspark 10x13, 10x21, 10x29, 10x37+10x21
Superset
Sittande vadpress 30x15, 30x20, enbens, 3x10x15kg (i rad, skiftade ben), 20x5kg

Cirkel
Liggande lårcurl 10x45, 10x45, 10x37
Sittande lårcurl 15xnr5, 15xnr6, 5xnr7+10xnr5
Vadpress i benpress 30x66, 30x87, 30x87 + enbens 2x15x37kg

FST-7 benpress


Bröst/biceps onsdag 6/3 me Gabbe
Bänk 11x90+1hjälp, 7x90+1hjälp+2 egna efter 15sec vila, 6x90+6x60+2x60

Lutande hantelpress 8x32, 6x32, 8x30

Lekte lite decline flyes

Stångcurls 15x20, 16x25, 10x30, 10x30+ 10x20

Sittande hantelcurls 12x9, 12x9, 12x9
Superset
Cable flyes maxrepsXnr5, maxrepsXnr5, maxrepsXnr5


Rygg/triceps lördag morgon 9/3
Latsdrag 12x65, 12x65, 12x65, 12x65 + lite extra fulreps och drop ibland

Sittande rodd 10x60, 10x70, 10x80, 12x60
Superset
Uppvärmning triceps skullcrushers bakom huvudet

T-bar rodd 10x35, 10x35, 10x35, 12x25
Superset
Skullcrushers bakom huvudet 10x30, 10x 30, 10x30, 10x30+8x20

Cirkel
EnhandsPushdowns hand ner 4 set maxreps nr2-3
Baksida axlar i cable 4 set maxreps nr2-3
Shrugs 20+ reps 22, 26, 26, 20

Pushdowns me stång 2 set maxreps nr8

Frenchpress me stång i cable 2 set maxreps nr 7

Ben/mage Söndag 10/3
Benpress 10x 50, 100, 125, 150, 170, 190, 200, 150, 100
Superset sit-ups på 3 set

Boll sit-ups 20, 20


Bröst/axlar/biceps tisdag morgon 12/3
Bänk 8+1x90, 7+1x90, 5x90, 6x80+6x60

Lutande hantelpress 9x30, 7x30, 6x20

Sittande hantelpress långsamt 10 reps, 10, 12, 14, 16, 9x18
Superset
Baksida axlar i cable me stopp 15xnr2, 15xnr, 15xnr2, 15xnr2, 10xnr2

Stångcurls
Superset
hantellyft åt sidan

Sittande hantelcurls
Superset
Hantelflyes

Massa andra tjollerövningar för kontakt


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