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Diett start 24.02.2019

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Tirsdag

Alternate curl

15 kgs 8 rep x2 

20 kgs 8 rep

25 kgs 11 rep

30 kgs 5 rep 

Hammercurl

30 kgs 12 rep 

35 kg 8 rep x2

Sittende stangcurl 

40 kg 12 rep x2

Jm press 

20 kg 20 rep x3

50 kg 20 rep 

60 kg 20 rep 

90 kg 12 rep x2

100 kg 6 rep

Pushdown albuer ut 

34 kg 25 rep x3

Smalbenk med stopp 

60 kg 6 rep x2 

90 kg 6 rep x3

 

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Fortsetter under...

Lårcurl 

77 kg 12 rep x2

84 kg 10 rep x2

91 kg 10 rep

Boksbøy saktebøy 

20 kg 8 rep x3 

60 kg 6 rep x2 

90 kg 6 rep 

120 kg 6 rep 

150 kg 6 rep x2 

170 kg 8 rep 

Hiptrust 

200 kg 3 rep smerter i venstre kne og rumpeball😯

120 kg 15 rep x2

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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 

30 kgs 15 rep

40 kgs 30 rep x3

Flatbenk med stopp 

60 kg 8 rep x2 

90 kg 6 rep x2

100 kg 6 rep

Cabel kryss 

30 kg 15 rep x3 

Sittende skulderpress manualer vekt pr arm 

15 kgs 15 rep 

20 kg 15 rep

25 kgs 12 rep 

40 kgs 12 rep 

Sidehev

15 kgs 15 rep x2 

17,5 kgs 15 rep 

Facepull

3x15 rep

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Alternate curl vekt pr arm 

15 kgs 8 rep x2 

20 kgs 6 rep

25 kgs 10 rep x2

Stående hammer curl vekt pr arm 

20 kgs 20 rep x2 

Sittende stangcurl 

40 kg 12 rep

Jm press 

20 kg 20 rep x3 

50 kg 25 rep x3

Pushdown albuer ut 

34 kg 25 rep x3

Smalbenk med stopp 

60 kg 6 rep x2 

90 kg 8 rep x2 

95 kg 8 rep

Brukte ikke albuevarmere idag og albuene kjennes bra ut. 

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Lårcurl sittende 

84 kg 12 rep x5

Boksbøy med strikk rundt knærne

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

120 kg 6 rep x5

140 kg 6 rrp

Hiptrust 

120 kg 10 rep x5

Smerter i venstre kne derfor ikke mer vekter. 

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Onsdag

Benkpress med stopp 

20 kg 12 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

100 kg 6 rep x4 

Skråbenk med manualer vekt pr arm 

40 kgs 15 rep x3

Sittende roing 

89 kg 10 rep x4

Sittende skulderpress manualer 

30 kgs 15 rep x3

Nedtrekk 

70 kg 10 rep x4 

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Annonse

Alternate curl 

15 kgs 8 rep x2 

22,5 kgs 12 rep x2

Stående hammercurl manualer 

20 kgs 21 rep

22,5 kgs 21 rep 

Sittende stangcurl 

42,5 kg 13 rep

Jm press 

20 kg 20 rep x3 

52,5 kg 25 rep x3

Pushdown albuer ut 

34 kg 28 rep x3

Smalbenk med stopp 

60 kg 6 rep x2 

95 kg 8 rep

100 kg 6 rep

105 kg 6 rep

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Rotator cuff øvelser 

3x15 

Cabel 

2x15 

Benkpress med stopp 

20 kg 12 rep x3 

50 kg 6 rep 

60 kg 6 rep 

80 kg 6 rep 

105 kg 6 rep x2 

107,5 kg 6 rep 

110 kg 6 rep 

120 kg 6 rep 

Skråbenk med manualer vekt pr arm 

40 kgs 16 rep x2

Cabel kryss 

25 kgs 15 rep x4

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Stående hammercurl vekt pr arm

20 kgs 12 rep 

25 kgs 12 rep 

30 kgs 12 rep x2 

Alternate curl

20 kgs 10 rep x2 

Sittende stangcurl 

40 kg 15 rep

Jm press 

20 kg 20 rep x3 

55 kg 25  rep x3 

Pushdown albuer ut 

34 kg 30 rep x3

Smalbenk med stopp 

60 kg 6 rep x2 

90 kg 6 rep 

107,5 kg 7 rep

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Sittende Lårcurl 

84 kg 10 rep x4 

Boksbøy saktebøy 

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

110 kg 6 rep 

130 kg 8 rep x4

Sledpush

4 serier

Hiptrust lett pga knesmerter 

70 kg 12 rep x5

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Fredag

Hadde migrene så skulle aldri ha trent. Forferdelig kvalm og uvel gjennom hele økten. 

Skråbenk med manualer vekt pr arm 

15 kgs 15 rep x2 

20 kgs 15 rep 

25 kgs 15 rep 

30 kgs 15 rep 

45 kgs 15 rep x3 

Flatbenk med stopp 

60 kg 6 rep x2 

80 kg 6 rep 

100 kg 6 rep 

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Hammercurl vekt pr arm

25 kgs 15 rep x2 

Alternate curl 

20 kgs 10 rep x2

Sittende stangcurl

40 kg 15 rep

Jm press 

20 kg 20 rep x3 

57,5 kg 25 rep x3

Pushdown albuer ut 

34 kg 30 rep 

43 kg 25 rep x2

Smalbenk med stopp 

60 kg 6 rep x2 

90 kg 6 rrp

110 kg 6 rep 

120 kg 4 rep 

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Sittende Lårcurl 

84 kg 10 rep x2 

91 kg 10 rep x3 

Boksbøy uten belte 

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

120 kg 6 rep 

140 kg 6 rep 

160 kg 6 rep 

180 kg 6 rep x3 

200 kg 4 rep

Hiptrust 

70 kg 12 rep x2 

120 kg 12 rep 

170 kg 12 rep 

200 kg 12 rep 

240 kg 10 rep 

270 kg 6 rep 

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Annonse

Onsdag

Benkpress med stopp 

20 kg 8 rep x3 

50 kg 6 rep x2 

60 kg 6 

80 kg 6 rep 

100 kg 6 rep 

120 kg 6 rep x2

130 kg 4 rep 

Skråbenk med manualer 

30 kgs 20 rep x3

Cabelcross 

25 kg 15 rep x3

Sittende roing

70 kg 10 rep x2 

79 kg 10 rep

89 kg 10 rep 

98 kg 10 rep 

107 kg 10 rep

116 kg 10 rep x3 

Roing skråbenk bryststøtte

15 kgs 10 rep

20 kgs 10 rep

25 kgs 10 rep x2

30 kgs 10 rep x2

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Torsdag 

Stående hammercurl 

25 kgs 17 rep x2

Alternate curl 

20 kg 10 rep x2

Sittende stangcurl 

40 kg 16 rep

Jm press

20 kg 20 rep x3

60 kg 25 rep x3

Pushdown albuer ut 

43 kg 27 rep x3

Smalbenk med stopp 

60 kg 6 rep x2 

80 kg 6 rep 

100 kg 6 rep

120 kg 3 rep 

 

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Sittende Lårcurl 

84 kg 10 rep x2 

91 kg 10 rep x2 

91 kg 12 rep

Boksbøy uten belte 

20 kg 8 rep x3 

70 kg 6 rep x2

120 kg 6 rep x2 

150 kg 6 rep 

160 kg 6 rep x 2

180 kg 12 rep

Hiptrust 

70 kg 12 rep 

120 kg 12 rep 

170 kg 12 rep x5

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Lørdag 

Skråbenk med manualer vekt pr arm 

15 kgs 15 rep x2 

20 kgs 15 rep 

25 kgs 15 rep 

30 kgs 15 rep 

45 kgs 17 rep x3 

Flatbenk med stopp 

60 kg 6 rep x2 

80 kg 6 rep 

110 kg 6 rep 

115 kg 6 rep 

135 kg 2 rep 

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Stående hammercurl 

27,5 kgs 15 rep x2

Sittende hantelcurl

15 kgs 12 rep 2

Sittende stangcurl 

40 kg 15 rep

Jm press 

20 kg 20 rep x2 

40 kg 20 rep 

60 kg 27 rep x2 

60 kg 28 rep

Pushdown albuer ut 

43 kg 29 rep x3

Smalbenk med stopp 

60 kg 6 rep x2 

80 kg 6 rep 

100 kg 6 rep 

120 kg 5 rep

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Sittende Lårcurl 

84 kg 12 rep x4 

Boksbøy uten belte 

20 kg 8 rep x3 

50 kg 6 rep x2 

70 kg 6 rep 

100 kg 6 rep 

120 kg 6 rep 

150 kg 6 rep x3 

190 kg 6 rep 

Hiptrust i bootybuilder maskin

50 kg 12 rep

100 kg 12 rep x4

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