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  1. vidark
    Dagens trening Benkpress med stopp 20 kg 15 rep x3 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep 80 kg 6 rep 90 kg 4 rep 100 kg 2 rep 110 kg 1 rep 125 kg 5 rep 115 kg 9 rep 105 kg 12 rep Sittende cabel roing 70 kg 10 rep 79 kg 10 rep x3 Stående skulderpress med handler 15 kgs 12 rep x2 25 kgs 10 rep x3 Enramsvcabelroing 34 kg rep x4 Triceps cabel ext 43 kg 20 rep x4
  2. vidark
    Benkpress med stopp 20 kg 12 rep x3 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep 80 kg 6 rep 90 kg 4 rep 100 kg 4 rep 119,5 kg 8 rep 110 kg 12 rep 100 kg 16 rep Skråbenk med stopp 50 kg 6 rep x2 90 kg 6 rep x3 Baksiden skuldre skråbenk 17,5 kg 12 rep x3 Triceps cabel ext 43 kg 20 rep 52 kg 20 rep 61 kg 20 rep 70 kg 20 rep 79 kg 20 rep Cabel pushdown albuer ut 34 kg 20 rep x3
  3. vidark
    Rygghev kroppsvekt 15*4 Boksbøy med stopp uten belte sakte bøy 60 kg 6 rep x2 80 kg 6 rep 90 kg 6 rep 100 kg 6 rep 120 kg 6 rep 140 kg 6 rep 150 kg 6 rep 160 kg 6 rep 170 kg 6 rep 180 kg 6 rep Good morning safety bar 20 kg 6rep x2 50 kg 6 rep 60 kg 6 rep 80 kg 6 rep x3 Hiptrust maskin 80 kg 12 rep x4
  4. vidark
    Dagens trening: 20 kg 15 rep x3 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep 80 kg 4 rep 90 kg 4 rep 100 kg 4 rep 118,5 kg 8 rep 110 kg 11 rep ( bommet akkurat på 12 rep) 100 kg 12 rep
  5. vidark
    Benkpress med stopp 20 kg 15 rep x3 50;kg 6 rep x2 60;kg 6 rep 70 kg 6 rep 80 kg 6 rep 90 kg 6 rep 100 kg 6 rep x4 Sittende roing cabel 70 kg 10:rep x4 Cabel pullover med stang 43 kg 12 rep x4 Stående militærpress 20 kg 12 rep x2 40 kg 6 rep x3 Triceps ext med cabel 43 kg 25 rep x3
  6. vidark
    Skråbenk med stopp 20 kg 15 rep x3 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep 80 kg 6 rep 97,5 kg 6 rep x2 105 kg 6 rep Benkpress med stopp 50 kg 8 rep x2 80 kg 6 rep 100 kg 6 rep x2 110 kg 6 rep Skråflyes 17,5 kgs 12 rep x3 Biceps og triceps suppersett 6 sett 15 -20 rep
  7. vidark
    Benkpress med stopp 20 kg 15 rep *3 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep 80 kg 6 rep 90 kg 4 rep 100 kg 4 rep 115 kg 4rep *4 Sittende roing cabel 70 kg 10 rep x3 79 kg 10 rep Stående nakkepress 20 kg 15 rep 40 kg 15 rep *2 50 kg 15 rep Pullover cabel 43 kg 12' rep *3 52 kg 12 rep Triceps cabel ext 43 kg 20 rep *3
  8. vidark
    Rygghev kroppsvekt 15 rep*5 Boksbøy med stopp uten belte 60 kg 6 rep x2 80 kg 6 rep 100 kg 6 rep 120 kg 6 rep 140 kg 6 rep 160 kg 6 rep*3 Boksbøy lowbar bred beinstilling 100 kg 6 rep 120 kg 6 rep 140 kg 8 rep *3 Good morning safety bar 20 kg 10 rep x2 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep
  9. vidark
    Dagens trening Benkpress med stopp 20 kg 12 rep x3 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep 85 kg 6 rep 102,5 kg 6 rep*3 Skråbenk med stopp 50 kg 6 rep x2 75 kg 6 rep*3 Skråflyes 12,5 kgs 10 rep x3 Sidehev 6 kgs 15 rep *3 Triceps ext cabel 34 kg 20 rep *2 43 kg 15 rep 52 kg 15 rep 61 kg 15 rep
  10. vidark
    Delvis avrevet biceps på søndag så blei operert igår så går med armen i fatle. Dagens trening Rygghev kroppsvekt 15 rep x5 Boks bøy uten belte og stopp 50 kg 6 rep x2 80 kg 6 rep 100 kg 6 rep 120 kg 6 rep 140 kg 6 160kg 6 rep x2 160 kg 10 rep
  11. vidark
    Smerte i skuldre og albuer så gikk ikke helt som planlagt idag. Flatbenk med stopp 20 kg 12 rep x3 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep 80 kg 6 rep 100 kg 6 rep 117,5 kg 5 rep x2 Var vondt og tungt. Skråbenk med stopp 50 kg 6 rep x2 80 kg 6 rep x3 Skråflyes vekt pr arm 20 kg 12 rep x3 Sidehev 6 kg 15 rep x 4 Ikke trent Sidehev på lenge pga smerter i skuldre så må bare få inn bevegelse. Triceps Cabel ext 5 sett 15 rep
  12. vidark
    Benkpress med stopp 20 kg 10 rep x3 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep 80 kg 6 rep 100 kg 10 rep x3 100 kg 14 rep Foroverbøyd roing curlgrep 100 kg 6 rep x3 130 kg 6 rep Stående skulderpress manualer vekt pr arm 20 kg 12 rep x3
  13. vidark
    Flatbenk med stopp 20 kg 12 rep x3 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep 80 kg 6 rep 100 kg 6 rep 115 kg 6 rep x2 125 kg 5 rep Skråbenk med stopp 50 kg 6 rep x2 80 kg 6 rep 90 kg 6 rep 105 kg 6 rep Skråflyes vekt pr arm 25 kgs 12 rep x3
  14. vidark
    Flatbenk med stopp 20 kg 12 rep x3 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep 80 kg 6 rep 95 kg 6 rep 112,5 kg 6 rep x3 112,5 kg 7 rep Foroverbøyd roing curlgrep 110 kg 10 rep x3 120 kg 10 rep Stående nakkepress 40 kg 15 rep x3 Triceps Cabel ext 6sett 15 rep
  15. vidark
    Flatbenk med stopp 20 kg 12 rep x3 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep 80 kg 6 rep 100 kg 6 rep 120 kg 5 rep x3 Skråbenk med stopp 50 kg 6 rep x2 80 kg 6 rep 90 kg 6 rep 100 kg 8 rep Skråflyes vekt pr arm 20 kg 12 rep x2 25 kgs 12 rep x3 Sidehev Skråbenk 20 kg 10 rep x3 Triceps Cabel ext 15 rep x5
  16. vidark
    Benkpress med stopp 20 kg 12 rep x3 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep 80 kg 6 rep 95 kg 6 rep 110 kg 6 rep 135 kg 2 rep 110 kg 6 rep 110 kg 8 rep Foroverbøyd roing curlgrep 90 kg 10 rep x4 Enarms roing cabel 10 rep x4
  17. vidark
    Boksbøy med stopp uten belte 60 kg 6 rep x2 90 kg 6 rep 120 kg 6 rep 150 kg 6 rep x3 Good morning saftybar 70 kg 8 rep x3 Rygghev med manual 25 kgs 15 rep x3 Enarms Cabel roing 53 kg 10 rep x4 Foroverbøyd roing curlgrep 80 kg 10 rep x4 Alternate curl vekt pr arm 30 kg 8 rep 25 kgs 10 rep Stående hammercurl vekt pr arm 25 kgs 15 rep x2 Zottman curl 15 kgs max rep
  18. vidark
    Flatbenk med stopp 20 kg 10 rep x3 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep 80 kg 6 rep 90 kg 6 rep 107,5 kg 6 rep x3 125 kg 3 rep 130 kg 2 rep Foroverbøyd roing 100 kg 10 rep x4 Stående nakkepress 20 kg 12 rep x2 50 kg 10 rep x2 65 kg 10 rep Enarms Cabel roing 4x10 rep Triceps Cabel ext 5 sett 15 rep
  19. vidark
    Boksbøy med stopp uten belte 50 kg 6 rep x3 80 kg 6 rep 110 kg 12 rep x3 Good morning saftybar 20 kg 8 rep x2 50 kg 8 rep x3 Enarms Cabel roing 43 kg 10 rep x3 Foroverbøyd roing 80 kg 10 rep 100 kg 6 rep 125 kg 6 rep 130 kg 6 rep Alternate curl vekt pr arm 27,5 kgs 9 rep 30 kgs 7 rep Stående hammercurl vekt pr arm 30 kg 13 rep Zottman curl 18,5 kgs max rep
  20. vidark
    Flatbenk med stopp 20 kg 12 rep x3 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep 80 kg 6 rep 90 kg 6 rep 105 kg 6 rep x2 120 kg 5 rep Skråbenk med stopp 50 kg 6 rep x2 85 kg 10 rep x3 Skråflyes 15 kgs 12 rep 17,5 kgs 12 rep 20 kg 12 rep Sidehev 7 kgs 15 rep x4 Cabel triceps ext 20 rep x4
  21. vidark
    Boksbøy med stopp uten belte 50 kg 6 rep x2 80 kg 6 rep 110 kg 6 rep 140 kg 6 rep 160 kg 6 rep x2 200 kg 5 rep Good morning saftybar 50 kg 6 rep x2 60 kg 6 rep 80 kg 6 rep x4
  22. vidark
    Dagens trening Flatbenk med stopp 20 kg 12 rep x3 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep 80 kg 6 rep 100 kg 8 rep x3 117,5 kg 5 rep Foroverbøyd roing 90 kg 10 rep 100 kg 10 rep 110 kg 10 rep 120 kg 10 rep Stående nakkepress 20 kg 12 rep 50 kg 15 rep x2 60 kg 15 rep Enarms roing Cabel 4 sett 10 rep Cabel triceps ext 4 sett 20 rep
  23. vidark
    Boksbøy med stopp uten belte 20 kg 8 rep x2 50 kg 6 rep x2 80 kg 6 rep 110 kg 6 rep 140 kg 6 rep 160 kg 6 rep 180 kg 6 rep 190 kg 5 rep Skråbenk med stopp 20 kg 12 rep x2 50 kg 6 rep 60 kg 6 rep 70 kg 6 rep 80 kg 6 rep 90 kg 3 rep 100 kg 2 rrp 115 kg 2 rep 90 kg 12 rep
  24. vidark
    Flatbenk med stopp 20 kg 12 rep x3 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep 80 kg 6 rep 90 kg 6 rep 100 kg 4vrep 115 kg 6 rep Skråbenk med stopp 50 kg 6 rep 60 kg 6 rep 80 kg 6 rep 100 kg 6 rep Boksbøy uten belte highbar med stopp 80 kg 6 rep x2 110 kg 6 rep 130 kg 8 rep x3 Boksbøy lowbar uten belte og stopp 150 kg 8 rep x2 160 kg 8 rep
  25. vidark
    Skråbenk med stopp 20 kg 12 rep x3 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep 80 kg 6 rep 90 kg 6 rep 102,5 kg 6 rep 110 kg 3 rep Flatbenk med stopp 50 kg 8 rep x2 80 kg 6 rep 100 kg 6 rep 110 kg 7 rep 80 kg 28 rep Biceps curl manualer vekt pr arm 20 kgs 6 rep x2 27,5 kgs 6 rep Hammercurl 20 kg 12 rep Zottman curl 17,5 kgs max rep
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