Gammelmands logbog - bedre sent end aldrig ;)

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by mikboch » Fri Apr 10, 2015 9:21 am

9/4

bænk

2x5x90
2x3x120
7x3x140

dip
triceps
biceps
mikboch
 
Posts: 280
Joined: Wed Sep 11, 2013 9:08 am

by mikboch » Sat Apr 11, 2015 12:03 pm

10/4

squat

2x5x70
1z5x110
2x3x140
2x3x170
2x2x190

bagside
lægge
hacksquat
cardio
mikboch
 
Posts: 280
Joined: Wed Sep 11, 2013 9:08 am

by mikboch » Sat Apr 11, 2015 3:04 pm

11/4

Dl

1x5x100
1x5x150
1x5x180
3x6x210
1x9x210
1x12x210

Skulderpres
Bagside skulder
mikboch
 
Posts: 280
Joined: Wed Sep 11, 2013 9:08 am

by mikboch » Sun Apr 12, 2015 6:54 pm

12/4

bænk

1x5x90
1x5x110
4x5x130

flies
dips
triceps
biceps
mikboch
 
Posts: 280
Joined: Wed Sep 11, 2013 9:08 am

by mikboch » Tue Apr 14, 2015 10:09 pm

13/4

hviledag + massage

14/4

squat

1x5x100
1x3x140
2x3x170
3x2x190

bænk

1x5x90
2x4x110
5x3x140

bagside lår
lægge
hacksquat

bænk

1x8x100
3x8x120

cardio
mikboch
 
Posts: 280
Joined: Wed Sep 11, 2013 9:08 am

by mikboch » Wed Apr 15, 2015 6:37 pm

15/4

dl

1x5x100
1x5x140
1x5x180
4x5x230
1x8x230

bænk

1x4x90
1x4x110
3x4x130

sidelat
seated row
rotator elstik vertikal

træt og øm så kortede programmet så meget som muligt
mikboch
 
Posts: 280
Joined: Wed Sep 11, 2013 9:08 am

by mikboch » Thu Apr 16, 2015 9:58 pm

16/4

bænk

2x8x90
1x6x100
1x5x110
1x4x120
2x3x130
2x2x150
1x6x130
1x12x110

triceps
biceps

cardio
mikboch
 
Posts: 280
Joined: Wed Sep 11, 2013 9:08 am

by mikboch » Fri Apr 17, 2015 10:17 pm

17/4

squat

1x8x60
1x5x100
1x4x140
1x3x170
4x3x180 - ok overskud men fumler stadig med vending balance....

squat u bælte med stop

3x3x140

lægge
bagside
pressur
mikboch
 
Posts: 280
Joined: Wed Sep 11, 2013 9:08 am

by L^P » Sat Apr 18, 2015 10:17 am

Hvad vejer du? Marc squattede 200 igår for at vise dig hvordan det skulle gøres, men jeg kan sgu ik uploade den. Bw 89
L^P
 
Posts: 8097
Joined: Mon Apr 04, 2005 11:18 pm
Location: Pattaya

by mikboch » Sat Apr 18, 2015 5:23 pm

18/4

bænk

1x5x90
1x4x100
2x3x120
6x3x140

øm i skulder, arm, bryst for først gang i lang tid men har også kørt hårdt på bænk/squat længe så det skal lige løsnes lidt nu
mikboch
 
Posts: 280
Joined: Wed Sep 11, 2013 9:08 am

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