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Diett start 24.02.2019

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Trening lørdag 07.12

Dragcurl

40 kg 12 rep x2 

55 kg 10 rep x3

Hammer curl skråbenk 

25 kgs 16 rep x2

21 curl

30 kg 2 sett

Jm press 

20 kg 20 rep x3 

40 kg 20 rep 

65 kg 20 rep x3 

Revers pushdown 

20 kg 15 rep x3

Smalbenk spoto press 

50 kg 15 rep x2

80 kg 15 rep x2

90 kg 12 rep

Søndag 08.12

Boksbøy sakte

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

110 kg 6 rep 

140 kg 6 rep 

150 kg 8 rep 

160 kg 8 rep x3 

185 kg 8 rep 

Hiptrust 

200 kg 15 rep x6

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Fortsetter under...

Rotator cuff øvelser 

3x15 rep

Cabel 

2x15

Skråbenk med manualer vekt pr arm 

15 kgs 15 rep x2 

20 kgs 15 rep 

25 kgs 15 rep 

30 kgs 12 rep 

40 kgs 20 rep

50 kgs 6 rep x3

Liggende roing skråbenk hantler 

40 kgs 9 rep x4

Stående nakkepress 

20 kg 12 rep x3 

40 kg 20 rep x2 

40 kg 30 rep

Chins

Kroppsvekt 

6 rep x4

 

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Stående hantel curl 

15 kgs 8 rep x2

20 kgs 7 rep 

22,5 kgs 6 rep

25 kgs 5 rep

Stående hammercurl 

20 kgs 12 rep 

22,5 kgs 12 rep x2 

21 curl

32,5 kg 21 rep x2

Smalbenk spoto press 

20 kg 12 rep x2 

50 kg 15 rep x2

80 kg 10 rep 

100 kg 5 rep (vondt 😟)

80 kg 15 rep

Pushdown albuer ut 

34 kg 20 rep x3

Jm press 

20 kg 20 rep x2

50 kg 25 rep x3

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Sittende Lårcurl 

70 kg 12 rep x5

Boks bøy saktebøy 

(fått en kink i ryggen så måtte gå veldig lett idag) 

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep x4 

100 kg 6 rep x2 

Hiptrust 

210 kg 15 rep x3

220 kg 15 rep

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Rotator cuff øvelser

3x15 rep

Skråbenk med manualer vekt pr arm 

15 kgs 15 rep x2 

20 kgs 15 rep 

25 kgs 15 rep 

30 kgs 15 rep 

40 kgs 20 rep x3 

Fu benk med stopp 

75 kg 10 rep x2 

80 kg 10 rep 

Cabel kryss 

30 kg 15 rep x3 

Stående nakkepress 

20 kg 12 rep x3 

45 kg 20 rep x2

Sidehev 

15 kgs 15 rep x3 

Facepull

27 kg 15 rep x3

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Alternate curl

15 kgs 8 rep x2

20 kgs 6 rep

25 kgs 7 rep

27,5 kgs 6 rep 

Stående hammercurl 

25 kgs 12 rep 

27,5 kgs 12 rep

30 kgs 10 rep

Sittende stangcurl

40 kg 8 rep x2

Jm press 

20 kg 20 rep x3 

50 kg 20 rep

70 kg 15 rep x3

Pushdown albuer ut 

43 kg 20vrep x3

Smalbenk spoto press 

50 kg 15 rep

85 kg 14 rep x3

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Annonse

Sittende Lårcurl 

70 kg 13 rep x4 

Boksbøy saktebøy 

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

110 kg 6 rep 

140 kg 6 rep x5

160 kg 6 rep 

Hiptrust 

200 kg 10 rep x2

200 kg 12 rep

230 kg 15 rep

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Rotator cuff øvelser 

3x15

Cabel

2x15

Skråbenk med manualer vekt pr arm 

15 kgs 15 rep x2 

20 kgs 15 rep 

25 kgs 15 rep 

35 kgs 10 rep

50 kgs 7 rep x4

Liggende roing skråbenk 

40 kg 10 rep x4

Stående nakkepress 

20 kg 12 rep x3 

50 kg 20 rep x2 

Chins

3x7 rep

+6kg 5 rep

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Alternate curl vekt pr arm

15 kgs 8 rep 

20 kgs 8 rep

27,5 kgs 7 rep x2

Hammer curl stående 

27,5 kg 13 rep x3

Sittende stangcurl 

45 kg 8 rep x2

Jm press 

20 kg 20 rep x3

50 kg 20 rep 

70 kg 16 rep x3

Pushdown albuer ut 

43 kg 22 rep x3

Smalbenk spoto press 

50 kg 15 rep

85 kg 15 rep x3

 

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Onsdag. 

Sittende Lårcurl 

70 kg 12 rep x4 

Boksbøy saktebøy 

20 kg 8 rep x3 

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 x5

160 kg 12 rep

Hiptrust 

200 kg 10 rep x2 

240 kg 18 rep

 

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Rotator cuff øvelser 

3x15 

Flatbenk 

20 kg 15 rep x3 

50 kg 15 rep x2

60 kg 15 rep

80 kg 15 rep x7

Skråbenk med manualer vekt pr arm 

40 kgs 12 rep x5

Cabelcross 

25 kg 15 rep x5

Stående nakkepress 

20 kg 12 rep x3 

40 kg 12 rep 

60 kg 10 rep x2 

40 kg 25 rep

Sidehev 

17,5 kg 15 rep x4 

Liggende bakside skuldre

14 kg 12 rep x4

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Lørdag 

Alternate hantel curl vekt pr arm

15 kgs 8 rep x2 

20 kgs 8 rep

25 kgs 10 rep

30 kgs 5 rep

Stående hammercurl

30 kgs 12 rep x3 

Sittende stangcurl

40 kg 12 rep x2

Jm press 

20 kg 20 rep x3 

50 kg 20 rep 

75 kg 15 rep x3

Pushdown albuer ut 

43 kg 25 rep x3

Smalbenk spoto press 

50 kg 15 rep

86 kg 15 rep x3

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Søndag

Sittende Lårcurl 

70 kg 12 rep x5

Boks bøy saktebøy 

20 kg 8 rep x3 

60 kg 6 rep x2 

90 kg 6 rep 

120 kg 6 rep 

150 kg 6 rep x4 

170 kg 6 rep

190 kg 6 rep 

Hiptrust 

200 kg 10 rep x2 

250 kg 15 rep

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Annonse

Rotator cuff øvelser 

3x15 rep

Med cabel

2x15 rep

Skråbenk med manualer vekt pr arm 

15 kgs 15 rep x2 

20 kgs 15 rep 

25 kgs 15 rep 

30 kg 15 rep 

40 kgs 22 rep x4

Liggende roing skråbenk hantler 

40 kgs 10 rep x4 

Stående nakkepress 

20 kg 12 rep x3 

50 kg 20 rep x2 

50 kg 25 rep

Chins

4x8 rep kroppsvekt

 

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Alternate curl vekt pr arm 

15 kgs 8 rep x2 

20 kgs 8 rep

27,5 kgs 8 rep

30 kgs 6 rep

Stående hammercurl vekt pr arm

32,5 kgs 10 rep x3

Sittende stangcurl 

42,5 kg 10 rep x2

Jm press 

20 kg 20 rep x3

50 kg 20 rep 

80 kg 15 rep x3

Pushdown albuer ut 

52 kg 15 rep x3

Smalbenk spoto press 

60 kg 10 rep x2 

90 kg 10 rep x2

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Torsdag

Lårcurl

77 kg 12 rep x4

Boksbøy saktebøy 

20 kg 8 rep x3 

60 kg 6 rep x2 

90 kg 6 rep 

120kg 6 rep

Vond og stiv rygg og kne så ga meg der. 

Hiptrust 

120 kg 12 rep 8 sett

Letteste på evigheter men venstre kne er vondt. 

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Fredag

Skråbenk med manualer vekt pr arm 

15 kgs 15 rep x2 

20 kgs 15 rep 

25 kgs 15 rep 

30 kgs 15 rep

40 kgs 25 rep x3

Flatbenk

80 kg 15 rep x3

Cabelcross 

30 kg 15 rep x3 

Stående nakkepress 

20 kg 12 rep x3 

50 kg 20 rep x2 

55 kg 15 rep

Sidehev 

15 kgs 15 rep x3 

Facepull

34 kg 12 rep x3

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Lørdag

Alternate curl

15 kgs 8 rep x2

20 kgs 6 rep

30 kgs 7 rep

32,5 kgs 5 rep

Hammer curl 

32,5 kgs 10 rep

25 kgs 15 rep x2

Sittende stangcurl 

45 kg 8 rep x2

Jm press

20 kg 20 rep x3

50 kg 20 rep 

80 kg 16 rep x2

85 kg 15 rep

Pushdown albuer ut 

34 kg 20 rep x3 

Smalbenk med stopp 

60 kg 6 rep x2 

80 kg 8 rep x2

100 kg 4 rep

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Hiptrust i maskin med lodd. Fører ka eg har lagt på maskinen ikke ka ekstra strikk gir i motstand. 

20 kg 12 rep 

50 kg 12 rep

70 kg 12 rep 

100 kg 12 rep

120 kg 12 rep 

140 kg 10 rep x4

120 kg 12 rep 

100 kg 12 rep

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Skråbenk med manualer vekt pr arm 

15 kgs 15 rep x2 

20 kgs 15 rep 

25 kgs 15 rep 

30 kgs 15 rep 

40 kgs 28 rep x2

50 kgs 10 rep 

Sittende roing bredt grep

61 kg 10 rep 

70 kg 10 rep 

79 kg 10 rep x4

Sittende skulderpress manualer vekt pr arm 

15 kgs 15 rep 

20 kg 15 rep

25 kgs 15 rep 

30 kgs 20 rep x2

35 kgs 15 rep

Hex press manual skråbenk 

20 kg 12 rep x2 

25 kg 10 rep x3

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