Martin Bahrs Posted June 5, 2015 Author Report Share Posted June 5, 2015 Fredag d. 05/06-2015Jeg fik squattet i mandags, op til 1x175kg og derefter nogle femmere på 120kg.Opvarmning:MobilitetBack Squat, uden bælte:2 x 10 @ 20kg10 @ 70kg5 @ 100kg10 x 5 @ 120kg - 60 sek rest4 x 10 @ 70kg - 30 sek restyeah et godt pump det gav :)Rolling Thunder, for reps:35 med højre hånd og 36 med venstre med 52,5kgDækflip, 200kg dæk:nogle singler for at varme op60 sek for reps: 15 reps - fint tempo. Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted June 9, 2015 Author Report Share Posted June 9, 2015 Mandag d. 08/06-2015Opvarmning:MobilitetBack Squat, uden bælte:2 x 10 @ 20kg10 @ 70kg10 x 8 @ 110kg - 60 sek rest3 x 10 @ 70kg - 30 sek restBænkpres, pinky grip:2 x 10 @ 20kg10 @ 40kg10 x 10 @ 60kg - 60 sek rest3 x 10 @ 40kg - 30 sek restInverted row, feet elevated:10 x 12 @ BW - 60 sek restPuha, de korte pauser gør nas dagen efter :) Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted June 20, 2015 Author Report Share Posted June 20, 2015 Lørdag d. 20/06-2015Efter 5 dages øvelse i felten med nogle kilometer i benene med rygsæk på ryggen skulle der løftes lidt vægte. Jeg holdt vægten lav med vilje for at skåne kroppen mod eventuelle skavanker øvelsen skulle have påført.Opvarmning:grundig mobilitetBack Squat, med 1-2 sek pause i bunden, uden bælte:2 x 10 @ 20kg10 @ 70kg5 x 10 @ 100kg - 90 sek rest3 x 10 @ 70kg - 30 sek rest, uden pause i bunden.Bænkpres, smalt greb:2 x 10 @ 20kg10 @ 40kg10 @ 50kg5 x 10 @ 60kgSupersettet med KB Row:15 + 15 @ 16kg10 + 10 @ 20kg5 x 10 + 10 @ 24kg20 + 20 @ 24kg Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted June 22, 2015 Author Report Share Posted June 22, 2015 Mandag d. 22/06-2015Opvarmning:MobilitetDødløft:2 x 10 @ 20kg10 @ 70kg5 @ 100kg8 x 5 @ 120kg - 60 sek restPull-ups, strict:2 x 10 @ BWPush-ups:202012 min workout:ulige minutter: 6 pull-ups + 21,5kglige minutter: 20 push-upsPendlay Rows:10 @ 50kg6 x 10 @ 70kg - 60 sek restBB Lunges:15 + 15 @ 40kg3 x 20 + 20 @ 40kg - 2 min rest Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted July 10, 2015 Author Report Share Posted July 10, 2015 Fredag d. 10/07-2015Jeg har lavet en masse siden sidste logning, blandt andet en crossfit konkurrence som en del af et hold.Opvarmning:MobilitetDødløft:2 x 10 @ 20kg2 x 10 @ 70kg2 x 10 @ 80kg10 @ 90kg10 @ 100kg10 @ 110kg3 x 10 @ 70kg - alle pauser mellem 30-90 sekunder.Bænkpres, smalt greb:2 x 10 @ 20kg2 x 10 @ 40kg2 x 10 @ 50kg2 x 10 @ 60kg2 x 10 @ 70kgKB row:20 + 20 @ 16kg20 + 20 @ 20kg3 x 15 + 15 @ 24kgHånd over hånd slædetræk, ca 30 meter:2 x slæde + 25kg2 x slæde + 50kg2 x slæde + 60kg2 x slæde + 70kg2 x slæde + 90kg - siddende med fodstøtte2 x slæde + 70kgIntervalløb:4 x 200m - 2 min rest - mellem 2 og 3 tur måtte jeg lige på toilet, lige ved at lave det grimme i bukserne.3 x 400m - 2 min restKB bottom up pres:10 + 10 @ 12kg10 + 10 @ 16kg8 + 8 @ 16kg8 + 8 @ 16kgOg så ned og spise pizza.! Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted July 13, 2015 Author Report Share Posted July 13, 2015 (edited) Mandag d. 13/07-2015Opvarmning:MobilitetBack squat:2 x 10 @ 20kg10 @ 60kgEMOTM 20 minutter:Odd: 8 squat @ 100kgEven: 6 strict T2BBar dips:10 @ bw10 @ bw + 9.5kg10 @ bw + 13.5kg10 @ bw + 17.5kg10 @ bw + 21.5kg10 @ bw + 25.5kg10 @ bw + 9.5kgSS med pullups:10101010101010Intervalløb:6 x 400m - 2 min restIntervaller mellem 1.48 og 1.23Derefter lige 5 timer i Ree Park med at vade rundt, kroppen er træt nu. Edited July 15, 2015 by Martin Bahrs Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted July 15, 2015 Author Report Share Posted July 15, 2015 Onsdag d. 15/07-2015Opvarmning:MobilitetBænkpres:3 x 10 @ 20kg10 @ 40kg10 @ 60kgHver 1.30 i 30 minutter:Odd: 10 Bænkpres @ 70kgEven: 15 Body Row, fødder hævet 80cmmåtte gå på 8 reps på bænkpres og 12 reps på rows på runde 8 og 9Finisher:3km løb - ca 14.25 - skulle virkelig virkelig på toilet de sidste 500m, puha det var tæt på. Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted July 17, 2015 Author Report Share Posted July 17, 2015 Fredag d. 17/07-2015Opvarmning:Mobilitet Dødløft:5 x 10 @ 20kg - min makker var evigheder om at varme op10 @ 60kg10 @ 80kg10 x 10 @ 100kg - 2 min rest mellem sætGod volumen, og med dobbelt OH er de små næver godt trætte nu. Workout:You go - i go - 5 runder hver af:10 Box jumps @ 60cm kssse15 Hollow Rocks2 x 9m OH walking lunges @ 20kg skiveStrict T2B:10 - 8 - 6 - 4 - 2 repsEr nu på Sjælland hos familie og slappe af. Der bliver måske en lettere løbetur søndag/mandag. Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted July 21, 2015 Author Report Share Posted July 21, 2015 Tirsdag d. 21/07-2015Tilbage fra sjælland, dog ikke så afslappet som jeg burde være. der har været max drama fra start til slut, så jeg er træt i skallen.Opvarmning:MobilitetBack Squat, uden bælte:3 x 10 @ 20kg10 @ 70kg10 @ 80kg10 @ 90kg10 @ 100kg10 @ 110kg10 @ 120kg10 @ 110kg10 @ 100kg10 @ 90kg10 @ 80kg - 2 min rest3 x 10 @ 70kg - 1 min restav av mine ben nu :)Push-ups SS KB Rows SS strict T2B:5 sæt af: 20 / 15 + 15 @ 20kg / 10Biceps DB Curls: 3 x 10 @ whatever (tror det var 10-15kg)Strict Pull-ups:5 @ BW4 @ BW + 16kg4 @ BW + 24kg4 @ BW + 28kg4 @ BW + 32kg4 @ BW + 40kglidt planke til sidst:3 x 45sek Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted July 28, 2015 Author Report Share Posted July 28, 2015 Mandag d. 27/07-2015Opvarmning:MobilitetFront Squat:2 x 10 @ 20kg10 @ 40kg10 @ 60kg3 x 10 @ 75kgBack Squat:5 x 10 @ 75kg - 1 min rest mellem sætSled walk, ingen løb, tvunget gang:800m med slæde + 50kgWalking Lunges: 3 x 20 (10 + 10) @ 2 x 20kg KB i front rackGodt træt i stængerne.. Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted July 29, 2015 Author Report Share Posted July 29, 2015 Tirsdag d. 28/07-2015Intervalløb:800m opvarmning10 x 200m løb - 1 min rest3 x 400m løb - 2 min rest800m afløb200m intervaltider:37 sek37 sek38 sek37 sek36 sek37 sek38 sek38 sek39 sek37 sek400m intervaltider:1.301.281.22Cardioformen er ikke hvad den har været. Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted July 29, 2015 Author Report Share Posted July 29, 2015 Onsdag d. 29/07-2015Opvarmning:MobilitetBænkpres, pinky:2 x 10 @ 20kg10 @ 40kg5 @ 60kg5 @ 85kgHver 90 sek i 30 minutter:A: 5 Bænkpres @ 85kgB: 5 Pull-ups @ BW + 21,5kgBænkpres, smalt:12 @ 60kg10 @ 60kg9 @ 60kg - helt træt i armene, måtte have hjælp for at få puny 60kg fra brystet på rep nr 10.8 + 2 @ 60kg8 + 2 @ 60kgSupersettet med KB Row:15 + 15 @ 24kg15 + 15 @ 24kg15 + 15 @ 24kg15 + 15 @ 24kg15 + 15 @ 24kgStrict T2B:1010101010DB Biceps Curls:10 + 10 @ 15kg DB's10 + 10 @ 15kg DB's10 + 10 @ 15kg DB's10 + 10 @ 15kg DB's10 + 10 @ 15kg DB's Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted August 11, 2015 Author Report Share Posted August 11, 2015 MandagPull-ups:10 @ bw10 @ bw + 10kg10 @ bw + 20kg5 x 5 @ bw + 30kgSS med dips:10 @ bw10 @ bw + 10kg10 @ bw + 20kg5 x 5 @ bw + 30kgFront Rack lunges:3 x 10 + 10 @ 2 x 16kg KBSS DB row:3 x 15 + 15 @ 26kg DBpull-ups:3 x 10 @ bw Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted August 11, 2015 Author Report Share Posted August 11, 2015 Tirsdag d. 11/08-2015Træning på jobbet.Forsvarets Hinderbahn:3 forhindringer frem, 2 tilbage - og sådan gør man hele banen igennem.Derefter 1 fuldt gennemløbDerefter 5km løbAlt udført i uniform og løbesko - fed træning som var tilpas hård :) min mave mangler stadig at blive nornal hehe. Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted August 23, 2015 Author Report Share Posted August 23, 2015 (edited) FitNotes Workout - fredag 21st august 2015** Barbell Squat **- 20.0 kgs x 10 reps- 20.0 kgs x 10 reps- 60.0 kgs x 10 reps- 70.0 kgs x 10 reps- 80.0 kgs x 10 reps- 90.0 kgs x 10 reps- 100.0 kgs x 10 reps- 110.0 kgs x 10 reps- 80.0 kgs x 10 reps- 80.0 kgs x 10 reps- 80.0 kgs x 10 reps** Parallel Bar Triceps Dip **- 10 reps- 15 reps- 15 reps- 15 reps- 15 reps- 25.5 kgs x 5 reps- 25.5 kgs x 5 reps- 25.5 kgs x 5 reps** Pull Up **- 10 reps- 10 reps- 10 reps- 10 reps- 10 reps- 25.5 kgs x 5 reps- 25.5 kgs x 5 reps- 25.5 kgs x 5 reps Edited August 23, 2015 by Martin Bahrs Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted August 23, 2015 Author Report Share Posted August 23, 2015 (edited) FitNotes Workout - søndag 23rd august 2015** Barbell Front Squat **- 20.0 kgs x 10 reps- 20.0 kgs x 10 reps- 50.0 kgs x 10 reps- 60.0 kgs x 10 reps- 70.0 kgs x 10 reps- 80.0 kgs x 10 reps- 60.0 kgs x 10 reps- 60.0 kgs x 10 reps- 60.0 kgs x 10 reps- 60.0 kgs x 10 reps- 60.0 kgs x 10 reps** Overhead Press **- 20.0 kgs x 10 reps- 20.0 kgs x 10 reps- 40.0 kgs x 10 reps- 40.0 kgs x 10 reps- 40.0 kgs x 10 reps- 50.0 kgs x 5 reps- 50.0 kgs x 4 reps- 50.0 kgs x 4 reps- 50.0 kgs x 4 reps- 50.0 kgs x 4 reps** Pull Up **- 9.5 kgs x 5 reps- 5 reps- 5 reps - towel pullups - 9.5 kgs x 5 reps- 5 reps- 5 reps - towel pullups - 9.5 kgs x 5 reps- 5 reps- 5 reps - towel pullups - 9.5 kgs x 5 reps- 5 reps- 5 reps - towel pullups - 9.5 kgs x 5 reps- 5 reps- 5 reps - towel pullups - 17.5 kgs x 5 reps- 21.5 kgs x 5 reps- 25.5 kgs x 5 reps- 29.5 kgs x 5 reps- 33.5 kgs x 5 reps- 37.5 kgs x 3 reps- 19 reps- 14 reps- 9 reps Edited August 23, 2015 by Martin Bahrs Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted August 28, 2015 Author Report Share Posted August 28, 2015 (edited) Jeg squattede i gårFitNotes Workout - torsdag 27th august 2015** Barbell Squat **- 20.0 kgs x 10 reps- 20.0 kgs x 10 reps- 60.0 kgs x 10 reps- 80.0 kgs x 5 reps- 100.0 kgs x 3 reps- 120.0 kgs x 3 reps- 130.0 kgs x 3 reps- 140.0 kgs x 3 reps- 150.0 kgs x 2 reps- 155.0 kgs x 1 rep - bælte herfra- 160.0 kgs x 1 rep- 165.0 kgs x 1 rep Edited August 28, 2015 by Martin Bahrs Quote Link to comment Share on other sites More sharing options...
salt Posted August 28, 2015 Report Share Posted August 28, 2015 Jeg tror vist at jeg er gået forkert, det her ligner umiddelbart en bodybuildingslog med alle de sæt og reps. Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted August 28, 2015 Author Report Share Posted August 28, 2015 Jeg træner også uden for program for tiden og med henblik på at stige lidt i BW, så du er ikke helt ved siden af :) Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted August 30, 2015 Author Report Share Posted August 30, 2015 (edited) FitNotes Workout - fredag 28th august 2015** Pull Up **- 10 reps- 9.5 kgs x 5 reps- 5 reps- 5 reps- 13.5 kgs x 5 reps- 5 reps- 5 reps- 17.5 kgs x 5 reps- 5 reps- 5 reps- 17.5 kgs x 5 reps- 5 reps- 5 reps- 17.5 kgs x 5 reps- 5 reps- 5 reps- 25.5 kgs x 8 reps** Parallel Bar Triceps Dip **- 15 reps- 15 reps- 15 reps** Push Ups **- 25 reps- 25 reps- 25 reps- 25 reps** Dumbbell Curl **- 17.0 kgs x 20 reps- 17.0 kgs x 20 reps- 17.0 kgs x 20 reps- 17.0 kgs x 20 reps** Towel Pull Up **- 8 reps- 8 reps- 8 reps- 8 reps- 8 repsWorkout "Annie" 50-40-30-20-10 reps afDouble UndersABMAT Situps Edited August 30, 2015 by Martin Bahrs Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted August 30, 2015 Author Report Share Posted August 30, 2015 FitNotes Workout - søndag 30th august 2015Workout "Annie" 50-40-30-20-10 reps afDouble UndersABMAT Situps DOMS sidder lige i korsettet fra samme Workout som i fredags. ** Pull Up **- 10 reps- 26 reps- 25.5 kgs x 1 rep- 33.5 kgs x 1 rep- 41.5 kgs x 1 rep- 49.5 kgs x 1 rep- 51.5 kgs x 1 rep Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted September 2, 2015 Author Report Share Posted September 2, 2015 FitNotes Workout - onsdag 2nd september 2015** Barbell Squat **- 20.0 kgs x 10 reps- 20.0 kgs x 10 reps- 50.0 kgs x 10 reps- 70.0 kgs x 10 reps- 100.0 kgs x 10 reps- 100.0 kgs x 10 reps- 100.0 kgs x 10 reps- 100.0 kgs x 10 reps- 100.0 kgs x 10 reps** Deadlift **- 20.0 kgs x 10 reps- 20.0 kgs x 10 reps- 50.0 kgs x 10 reps- 70.0 kgs x 10 reps- 70.0 kgs x 10 reps- 70.0 kgs x 10 reps- 70.0 kgs x 10 reps- 70.0 kgs x 10 reps Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted September 3, 2015 Author Report Share Posted September 3, 2015 (edited) FitNotes Workout - torsdag 3rd september 2015** Flat Barbell Bench Press **- 20.0 kgs x 10 reps- 20.0 kgs x 10 reps- 30.0 kgs x 10 reps- 40.0 kgs x 10 reps- 50.0 kgs x 10 reps- 60.0 kgs x 10 reps- 70.0 kgs x 10 reps- 70.0 kgs x 10 reps- 70.0 kgs x 10 reps- 70.0 kgs x 10 reps- 70.0 kgs x 10 reps** Dumbbell Row ** - 40 = 20 til hver arm- 16.0 kgs x 40 reps- 20.0 kgs x 40 reps- 20.0 kgs x 40 reps- 20.0 kgs x 40 reps- 20.0 kgs x 40 reps- 20.0 kgs x 40 reps** Dumbbell Curl **- 17.0 kgs x 20 reps- 17.0 kgs x 20 reps- 17.0 kgs x 20 reps- 17.0 kgs x 20 reps- 17.0 kgs x 20 reps Edited September 3, 2015 by Martin Bahrs Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted September 4, 2015 Author Report Share Posted September 4, 2015 FitNotes Workout - fredag 4th september 2015** Barbell Squat **- 20.0 kgs x 10 reps- 20.0 kgs x 10 reps- 70.0 kgs x 10 reps- 100.0 kgs x 5 reps- 120.0 kgs x 5 reps - 120 sek rest herfra- 120.0 kgs x 5 reps- 120.0 kgs x 5 reps- 130.0 kgs x 5 reps- 130.0 kgs x 5 reps- 130.0 kgs x 5 reps- 70.0 kgs x 10 reps - 60-80 sek rest herfra- 70.0 kgs x 10 reps- 70.0 kgs x 10 reps- 70.0 kgs x 10 reps- 70.0 kgs x 10 reps** Towel Pull Up **- 10 reps- 10 reps- 10 reps- 10 reps- 10 reps Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted September 7, 2015 Author Report Share Posted September 7, 2015 (edited) FitNotes Workout - mandag 7th september 2015** Barbell Squat ** - 2 min rest mellem sæt- 20.0 kgs x 10 reps- 20.0 kgs x 10 reps- 60.0 kgs x 10 reps- 70.0 kgs x 10 reps- 80.0 kgs x 10 reps- 90.0 kgs x 10 reps- 100.0 kgs x 10 reps- 110.0 kgs x 10 reps- 120.0 kgs x 10 reps- 110.0 kgs x 10 reps- 100.0 kgs x 10 reps- 90.0 kgs x 10 reps- 80.0 kgs x 10 reps- 70.0 kgs x 10 reps- 60.0 kgs x 10 reps** Dumbbell Row **- 16.0 kgs x 40 reps- 24.0 kgs x 40 reps- 24.0 kgs x 40 reps- 24.0 kgs x 40 reps- 24.0 kgs x 40 reps- 24.0 kgs x 40 reps** Flat Dumbbell Bench Press **- 12.0 kgs x 15 reps- 16.0 kgs x 15 reps- 16.0 kgs x 15 reps- 16.0 kgs x 15 reps** Push Ups **- 20 reps- 20 reps- 20 reps- 20 repsBum, lige under 12 tons volumen på squatten. Forudser lidt doms. Edited September 7, 2015 by Martin Bahrs Onkel Troels 1 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.