devito Posted January 3, 2013 Report Share Posted January 3, 2013 Åbner 2013 med en morgenvægt på 116,3kg d. 2jan.Pænt langt fra <100kg, men forventer at ligge mig stabilt mellem de 105-110 med så lille et taljemål som muligt.Er igang med 2.omgang Hatfield og forventer at køre en omgang mere lige efter.Dette er hvad der er tilbage; 7 3 x 3 @ 90% 107,5 5 x 2 @ 75% 90,0 8 3 x 2 @ 95% 115,0 5 x 2 @ 75% 90,0 9 3 x 2 @ 100% 120,0 5 x 2 @ 75% 90,0 10 3 x 2 @ 85% 102,5 5 x 2 @ 75% 90,0 11 New max Quote Link to comment Share on other sites More sharing options...
devito Posted February 4, 2013 Author Report Share Posted February 4, 2013 Hatfield resulterede i fail; 125kg og 122,5kg..... startet nyt program idag (de øvrige dage er ikke færdigprogramlagt endnu) kørte det med blå skrift...Day 1 - Max Effort - Upper Body1 - Max effort exercises*- 1.1 BB Bench Press T&G + kæder (RF-RF )- 1.2 BB Push Press m. bælte (Fra squat rack)- 1.3 BB Incline Bench Press (RFpå ring - Sæde: 6 huller fri)- 1.4 BB Millitary Press m. bælte (Fra squat rack)*8 x 3 + 1M12 x 20kg3 x 50kg3 x 60kg3 x 65kg3 x 70kg3 x 75kg3 x 80kg3 x 85kg3 x 90kg1 x 100kg1 x 105kg2 - Support ExercisesVed 1.1 & 1.2 = 2.1 DB Incline Bench press12 x 12,5kg8 x 20kg8 x 25kg8 x 32kgVed 1.3 & 1.4 = 2.2 DB Bench Press12 x 12,5kg8 x 20kg8 x 25kg8 x 32kgDB Flyes12 x 12,5kg10 x 17,5kg8 x 20kg8 x 25kgDB Lying Triceps Ext.12 x 12½kg8 x 17½kg2 x 8 x 20kgCable push-down (full-rom)12 x 45,5kg8 x ?kg8 x ?kg8 x 91kgDB Sidebends2x12x20kgPlate-walk4 x ?m x 20kg Quote Link to comment Share on other sites More sharing options...
devito Posted February 7, 2013 Author Report Share Posted February 7, 2013 Dagens træning, kørt det m. blå.Dynamic Effort ExercisesBB Bench Press T&G(Pf på 78cm?cm)12 x 20kg3 x 60kg4 x 3 x 72,5kg (60% af L1RM) 30sekunders interval1min. pause4 x 3 x 85kg (70% af L1RM) 60sekunders intervalDB Incline Bench Press6 x 3 x 60-70% (72,5kg – 85kg)Support ExercisesDB Flyes12 x 12,5kg10 x 17,5kg8 x 20kg8 x 25kgDB shoulderpress8 x 12,5kg8 x 17,5kg8 x 20kg8 x 25kgSupersættetHyper back ext.5 x 8 x bw1 Clap Push up – WG5 x 3 x bwpust.... DB Lying Triceps ext.8 x 12,5kg8 x 17,5kg8 x 20kg8 x 25kg :4flex:DB Sidebends 2 x 12 x 20kgPlate-walk4 x ?m x 20kgSå fedt at være tilbage på WSB princippet :4thumbup: Quote Link to comment Share on other sites More sharing options...
devito Posted February 11, 2013 Author Report Share Posted February 11, 2013 Day 1 - Max Effort - Upper Body1 - Max effort exercises*- 1.4 BB Millitary Press m. bælte (Fra squat rack)*8 x 3 + 1M12 x 20kg3 x 30kg3 x 40kg3 x 50kg3 x 55kg3 x 57,5kg3 x 60kg3 x 62,5kg3 x 65kg1 x 75kg1 x fail m. 80kg DB Bench Press12 x 12,5kg8 x 20kg8 x 25kg8 x 36kg - skulle gerne tilbage i en form der hedder 8 x 32,36 & 40DB Flyes2 x12 x 12,5kgDB Lying Triceps Ext.12 x 12,5kg8 x 17,5kg8 x 20kg8 x 25kgCable push-down (full-rom)8 x 45,5kg8 x 59kg8 x 77,5kg8 x 91kgKettlebell Sidebends2x12x24kgFloor crunch2 x 15 x 16kg kettlebell på brystet Quote Link to comment Share on other sites More sharing options...
devito Posted February 14, 2013 Author Report Share Posted February 14, 2013 Dagens træning, kørt det m. blå.Dynamic Effort ExercisesBB Bench Press T&G12 x 20kg3 x 60kg4 x 3 x 72,5kg (60% af L1RM) 30sekunders interval1min. pause4 x 3 x 85kg (70% af L1RM) 60sekunders interval- wup wupSupport ExercisesDB Flyes12 x 12,5kg10 x 17,5kg8 x 20kg8 x 25kgDB shoulderpress8 x 12,5kg8 x 17,5kg8 x 20kg8 x 25kgSupersættetHyper back ext.5 x 8 x bw1 Clap Push up – WG5 x 3 x bwpust.... DB Lying Triceps ext.8 x 12,5kg8 x 17,5kg8 x 20kg8 x 25kg :4flex:DB Sidebends 2 x 12 x 20kg Quote Link to comment Share on other sites More sharing options...
devito Posted February 25, 2013 Author Report Share Posted February 25, 2013 Day 1 - Max Effort - Upper Body1 - Max effort exercises*- 1.1 BB Bench Press T&G + kæder (RF-RF )3 x 40kg, 45kg, 50kg, 55kg, 60kg, 65kg, 70kg, 75kg1 x 85kg,90kg, 100kg.2 - Support ExercisesDB Incline Bench press8 x 12,5kg8 x 25kg2 x 8 x 32kgDB Flyes2 x 8 x 12,5kgDB Lying Triceps Ext.8 x 12½kg8 x 17½kg8 x 20kg8 x 25kgCable push-down (full-rom)4 sæt til bunden af stakken...Floor crunch2 x 12 x 10kgSå fedt at køre m. kæderne igen... Quote Link to comment Share on other sites More sharing options...
devito Posted March 7, 2013 Author Report Share Posted March 7, 2013 Kørte push press i mandags sluttede på 85kg.dagens træningDynamic Effort ExercisesBB Bench Press T&G m. kæder(opv. uden kæder 12 x 20kg)3 x 20kg3 x 60kg + kæder4 x 3 x 60kg + kæder (60% af L1RM) 30sekunders interval1min. pause4 x 3 x 70kg + kæder (70% af L1RM) 60sekunders interval- wup wupSupport ExercisesDB bench press12 x 12,5kg8x 20kg8 x 25kg8 x 32kg8 x 36kgDB shoulderpress8 x 12,5kg8 x 17,5kg8 x 20kg8 x 25kgSupersættetHyper back ext.5 x 8 x bw1 Clap Push up – WG5 x 3 x bwpust.... CAble push downs 4 sæt til bunden af stakken+sidebends og floor crunch Quote Link to comment Share on other sites More sharing options...
devito Posted March 11, 2013 Author Report Share Posted March 11, 2013 dagens træning...Day 1 - Max Effort - Upper Body1 - Max effort exercises*1.3 BB Incline Bench Press (RFpå ring - Sæde: 6 huller fri)2 x 20kg3 x 50kg3 x 60kg3 x 65kg3 x 70kg3 x 75kg3 x 80kg3 x 85kg3 x 92,5kg1 x 102,5kg1 x 110kg - med overskud,men eneste potentielle spotter i centeret var et pænt lille stk. kvindfolk som jeg fik til at stå i nærheden og evt. tage skiver af stangen ville måske være til 115... 2 - Support ExercisesDB Bench Press12 x 12,5kg8 x 20kg8 x 25kg8 x 32kg8 x 36kgDB Flyes12 x 12,5kg10 x 17,5kg8 x 20kg8 x 25kgDB Lying Triceps Ext.12 x 12½kg8 x 17½kg8 x 20kg8 x 25kg Cable push-down (full-rom)4 sæt til bunden af stakken kørte 12 reps med hele stakken...DB Sidebends2x12x20kgPlate-walk4 x ?m x 20kg Quote Link to comment Share on other sites More sharing options...
devito Posted April 8, 2013 Author Report Share Posted April 8, 2013 Reminder: 1/4 Bænk m. kæder. 1RM 105kg Quote Link to comment Share on other sites More sharing options...
devito Posted April 17, 2013 Author Report Share Posted April 17, 2013 Reminder:8/4 ny pr i skrå bænk 112,5kg15/4 ME millitary press PR 82,5kg efterfulgt af 85kg Quote Link to comment Share on other sites More sharing options...
devito Posted April 22, 2013 Author Report Share Posted April 22, 2013 Ny pr i push press (fra rack) 92,5kg... skulle faktisk have kørt bænk m. kæder idag, men en lille fejl i programaflæsningen spolerede lige det. Quote Link to comment Share on other sites More sharing options...
devito Posted April 30, 2013 Author Report Share Posted April 30, 2013 bænk max idag 122,5kg max fredag i sidste uge 120kg, 12x100kg.Push press skiftes ud u ME regi med floorpress Quote Link to comment Share on other sites More sharing options...
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