HSF - Abteilung Berlin

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by wsb-christian » Sat Sep 03, 2016 12:04 pm

03.09

Bænk
4x2x122.5

Squat m. bælte
3x2x150

Bænk, bredt
4x4x100

Abs
3x10

Flys
5x6x15

Noter: Tung og kedelig dag hvor kroppen ikke rigtig kom igang.
Every day is leg day, if you are fat enough.
wsb-christian
 
Posts: 616
Joined: Wed Jan 15, 2014 8:17 pm

by wsb-christian » Sun Sep 04, 2016 5:21 pm

04.09

Dødløft, pause under knæ, skiftevis sumo og konventionelt
4x3x120
Herefter kun sumo
3x130
2x3x140

Bænk, høj incline, smalt greb, stop
5x3x82.5

Hyper extensions
2x12x20

Triceps extensions fra gulv
8x30, 35, 40, 35, 30

Ryg-cirkel af rear delts, seated rows, lat pulldowns
3x13

Biceps kæmpe set af DB curls, hammer curls, DB curls, barbell curls, reverse grib curls
6x8
Every day is leg day, if you are fat enough.
wsb-christian
 
Posts: 616
Joined: Wed Jan 15, 2014 8:17 pm

by wsb-christian » Tue Sep 06, 2016 6:41 pm

06.09

Squat, bælte
4x2x155

Bænk
2x3x112.5

Skulle bænke noget mere, så blev kroppen træt og færdig...

Good mornings
2x5x50

Facepulls
2x50

Reverse grip triceps
2x50

Flys
5x8x10
Every day is leg day, if you are fat enough.
wsb-christian
 
Posts: 616
Joined: Wed Jan 15, 2014 8:17 pm

by wsb-christian » Thu Sep 08, 2016 1:53 pm

08.09

Squat, til lav box, flade sko
3x3x100 40cm box
3x3x120 36cm box

Dødløft, sumo, pauser under knæ
3x4x132.5

Dødløft, sumo, fra 10 cm under knæ
6x120, 140, 150, 160
10x172.5

Bænk, håndvægte
3x6x40
6x50
5x50

Face pulls
2x50

Reverse grip triceps extensions
6x8
Every day is leg day, if you are fat enough.
wsb-christian
 
Posts: 616
Joined: Wed Jan 15, 2014 8:17 pm

by wsb-christian » Sat Sep 10, 2016 12:42 pm

10.09

Squat
4x100
3x120
2x140 u. bælte hertil
4x2x160 m. bælte

Bænk, stop
2x3x105

Squat, stop, u. bælte
3x125
4x2x132.5

Goodmornings, smal stand, hæle
3x10x40

DB flys
5x6x12.5

Rear delts
2x50
Every day is leg day, if you are fat enough.
wsb-christian
 
Posts: 616
Joined: Wed Jan 15, 2014 8:17 pm

by wsb-christian » Sun Sep 11, 2016 7:42 pm

11.09

Dødløft, skiftesvis stivbenet og sumo m. stop under knæ
2x2x60
2x2x80
2x2x100
4x2x120
2x2x130
2x2x140

- Hertil en masse reps med bands for glutaeus medius

Pull-ups
BW x8
BW + 2 kæder 3x5
BW x8

Triceps floor extensions
5x8x35

Seated rows, mellem, smalt og bredt grep
6x13

Barbell curls
4x8x30
Every day is leg day, if you are fat enough.
wsb-christian
 
Posts: 616
Joined: Wed Jan 15, 2014 8:17 pm

by wsb-christian » Thu Sep 15, 2016 9:00 am

14.09.16

Squat, til lav box
2x5x100

Dødløft, 3 sekunders negativ
4x2x120

Dødløft, 10 cm under knæ
4x6x140

Pres
5x5x60

Seated rows, bredt overhånd
10x10

Triceps, underhånd
6x8

DB curls
4x8x15

Noter: Har fået en fiber i venstre skulder. Mærkes kun ved tungere bænk. Øv.
Every day is leg day, if you are fat enough.
wsb-christian
 
Posts: 616
Joined: Wed Jan 15, 2014 8:17 pm

by simondj » Tue Apr 18, 2017 9:52 am

Hvad hed din instagram account omkring dit liv i serbisk gangsta's paradise?
simondj
 
Posts: 1195
Joined: Mon Oct 23, 2006 9:22 pm
Location: Compton

by donprehn » Wed Apr 19, 2017 6:32 am

feldwind. Det er fedt. Gangsta træning i skovmands-skjorte.
TOUGH
User avatar
donprehn
 
Posts: 1432
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

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