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Diett start 24.02.2019

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Rotator cuff øvelser 

4 sett 15 rep

Stående skulderpress hantler 

12,5 kgs 12 rep 

15 kgs 12 rep 

20 kgs 12 rep 

25 kgs 12 rep 

30 kgs 12 rep x2

32,5 kgs 11 rep

Sittende militær press 

50 kg 15 rep

60 kg 15 rep

80 kg 14 rep

Facepull

4 x12 rep

Nedtrekk bak hode 

70 kg 10 rep x4

Foroverbøyd roing curlgrep

50 kg 12 rep x2

80 kg 10 rep 

100 kg 10 rep x4

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Fortsetter under...

Benkpress 

20 kg 15 rep x3 

50 kg 15 rep x2 

70 kg 15 rep 

95 kg 15 rep x4

100 kg 13 rep

Stående skulderpress manualer 

15 kgs 12 rep

20 kgs 12 rep 

25 kgs 12 rep

30 kgs 12 rep

5 sett biceps

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Skråbenk med stopp 

20 kg 12 rep x3 

50 kg 6 rep x2 

60 kg 6 rep 

80 kg 6 rep 

90 kg 6 rep x3 

100 kg 6 rep 

Flatbenk med stopp 

50 kg 6 rep 

80 kg 6 rep 

100 kg 6 rep 

110 kg 5 rep x2

Stående skulderpress manualer 

20 kg 12 rep x2

25 kgs 12 rep x3

Cabel triceps 5 sett

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Skråbenk med stopp 

20 kg 15 rep x3 

50 kg 6 rep x2 

60 kg 6 rep 

80 kg 6 rep 

100 kg 6 rep x3 

Flatbenk med stopp 

50 kg 6 rep 

80 kg 6 rep 

110 kg 6 rep x3 

Good morning 

20 kg 15 rep x3 

50 kg 15 rep x3 

Hiptrust 

120 kg 12 rep x4

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Skråbenk med stopp 

20 kg 15 rep x3 

50 kg 6 rep x2 

60 kg 6 rep 

80 kg 6 rep 

102 kg 6 rep x2 

105 kg 5 rep

Flatbenk med stopp 

60 kg 6 rep x2 

80 kg 6 rep 

100 kg 6 rep x2 

Cabelcross 

3 sett 8-12 rep

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Vært dårlig med struktur på treningene i det siste. Begynner å trene x size igjen da eg føler det passer meg ganske bra. Er i skrivende stund litt sjuk med bihulebetennelse så treningene er ikke akkurat på TOP. Dagens trening :

Flatbenk med stopp 

20 kg 8 rep x3 

50 kg 8 rep x2 

60 kg 8 rep

80 kg 8 rep

98 kg 6 rep x4 

Sittende cabelroing

70 kg 8 rep

89 kg 6 rep x4 

Stående militær press 

20 kg 8 rep x2 

40 kg 6 rep x3 

Chins 

6 rep x4 kroppsvekt 

Jm press

20 kg 20 rep x2

50 kg 20 rep x3

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Annonse

Dagens trening 

Saktebøy til boks

20 kg 8 rep x3 

50 kg 8 rep x2 

80 kg 6 rep 

110 kg 6 rep x4 

Good morning 

20 kg 15 rep x3

Hiptrust 

120 kg 8 rep x2 

150 kg 8 rep x3 

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Skråbenk med stopp 

20 kg 12 rep x3 

50 kg 6 rep x2 

60 kg 6 rep 

80 kg 6 rep 

90 kg 6 rep /72kg 8 rep (dropsett25 sek mellom). 

Flatbenk med stopp beina opp

50 kg 10 rep x2 

80 kg 10 rep x3

Cabelcross

30 kg 15 rep x3 

Sidehev 

12,5 kgs 12 rep x4

Jm press 

20 kg 20 rep x3 

52,5 kg 20 rep x3

Pushdown variant

27 kg 15 rep x3 

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Trening onsdag

Boksbøy sakte uten belte

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

115 kg 6 x4

Good morning 

30 kg 15 rep x3

Chins 

3x7 rep kroppsvekt 

Liggende roing skråbenk 

25 kg 10 rep x4

Bakside skuldre 

3 sett

Spider curl dropsett

30 kg 10 rep/7/7

Hammer curl 

25 kgs 12 rep x2

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Fredag 25.10

Flatbenk med stopp 

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

100 kg 6 rep x4 

Sittende roing

98 kg 6 rep x2 

107 kg 6 rep 

116 kg 6 rep 

Stående militær press 

20 kg 8 rep x2 

45 kg 6 rep x2 

50 kg 6 rep 

Chins

6rep x3sett kroppsvekt 

Jm press

20 kg 20 rep x2 

55 kg 20 rep x3

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Lørdag 26.10

Sakte Boksbøy  uten belte og stopp 

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

120 kg 6 rep x3 

125 kg 6 rep

130 kg 6 rep 

135 kg 6 rep

Good morning 

40 kg 15 rep x5

Hiptrust 

120 kg 8 rep x2

170 kg 8 rep x3 

190 kg 8 rep

200 kg 12 rep 

 

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Skråbenk med stopp 

20 kg 12 rep x3 

50 kg 6 rep x2 

60 kg 6 rep 

75 kg 6 rep

92,5 kg 6 rep /75 kg 8 rep (dropsett 25 sek pause mellom) 

Flatbenk med stopp beina opp

50 kg 10 rep 

60 kg 10 rep 

82,5 kg 10 rep x2 

85 kg 10 rep 

Cabelcross 

35 kg 15 rep x3

Sidehev 

15 kgs 12 rep x2 

17,5 kgs 12 rep x2 

Jm press 

20 kg 20 rep x3 

40 kg 20 rep 

60 kg 20 rep x3

Pushdown albuer ut

27 kg 15 rep 

34 kg 15 rep x2

34 kg 20 rep 

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Dagens økt. Ble litt kortere enn planlagt pga dårlig tid

Boksbøy sakte uten belte med stopp

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

110 kg 6 rep 

130 kg 6 rep x2 

150 kg 6 rep

170 kg 6 rep 

Good morning 

50 kg 15 rep x3 

Nedtrekk bak nakke

61 kg 10 rep x2 

Sittende roing 

98 kg 7 rep x2

125 kg 6 rep

Spidercurl

30 kg 12 rep/7rep/5rep

Hammer curl 

30 kgs 7 rep

25 kgs 9 rep

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Annonse

Trening onsdag

Fu benk med stopp 

20 kg 8 rep x3 

50 kg 6 rep x2 

60 kg 6 rep 

70 kg 6 rep

80 kg 6 rep 

90 kg 6 rep x2 

95 kg 6 rep 

97,5 kg 6 rep 

Forover bøyd roing curl grep

60 kg 10 rep x2 

80 kg 8 rep x4

Stående nakkepress 

20 kg 12 rep x3 

40 kg 8 rep 

50 kg 6 rep x3 

Chins 

Pluss 5 kg

6rep x2

5 rep

4 rep

Jm press

20 kg 20 rep x2 

40 kg 20 rep 

70 kg 12 rep x2 

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Dagens trening 

Lårcurl 

64 kg 16 rep

64 kg 12 rep

64 kg 9 rep

Boksbøy uten belte sakte

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

110 kg 6 

140 kg 6 rep x4 

Good morning 

55 kg 15 rep x2 

80 kg 15 rep

Hiptrust 

160 kg 8 rep 

190 kg 8 rep x2 

220 kg 8 rep 

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Skråbenk 

20 kg 12 rep x3 

50 kg 10 rep x2 

60 kg 10 rep 

80 kg 10 rep x3 

Fu benk beina opp m stopp 

50 kg 10 rep 

60 kg 10 rep 

85 kg 10 rep

Cabel kryss 

35 kg 15 rep x3

Sidehev 

15 kgs 12 rep x4 

Jm press 

20 kg 20 rep x3 

50 kg 20 rep 

70 kg 14 rep x2

Pushdown albuer ut

27 kg 15 rep

34 kg 20 rep x2

43 kg 15 rep

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Boksbøy saktebøy 

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

130 kg 8 rep x4 

Good morning 

60 kg 15 rep x3

Hiptrust 

180 kg 8 rep x3 

180 kg 25 rep

Spider curl

30 kg 12 rep

30 kg 10 rep x2 

Hammer curl 

25 kg 12 rep x2 

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Fu benk med stopp 

20 kg 8 rep x3 

50 kg 6 rep x2 

60 kg 6 rep 

80 kg 6 rep 

100 kg 6 rep x3

105 kg 5 rep

Forover bøyd roing curlgrep

60 kg 10 rep x2 

90 kg 6 rep x4 

Stående militær press 

20 kg 12 rep x3 

40 kg 8 rep 

50 kg 6 rep x3 

Jm press 

20 kg 20 rep x3

40 kg 20 rep 

60 kg 20 rep x2

65 kg 20 rep 

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Boksbøy saktebøy

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

110 kg 6 rep 

145 kg 6 rep x4 

Good morning 

65 kg 15 rep x4

Hiptrust 

180 kg 8 rep x2 

230 kg 6 rep x4 

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Skråbenk 

20 12 rep x3

50 kg 10 rep x2 

60 kg 10 rep 

82,5 kg 10 rep x3 

Fu benk med stopp 

50 kg 10 rep 

60 kg 10 rep 

87 kg 10 rep x2

88 kg 10 rep 

Cabel kryss 

30 kg 15 rep x3 

Sidehev 

15 kgs 12 rep x2 

17,5 kgs 12 

Jm press 

20 kg 20 rep x3 

40 kg 20 rep 

65 kg 20 rep x2 

Pushdown albuer ut

27 kg 20 rep

34 kg 20 rep

43 kg 15 rep x3

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