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Tränings och kostdagböcker För dagbok över din träning och kosthållning.

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Gammal 2013-12-11, 18:02   #1311 (permalink)
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Citat:
Ursprungligen postat av wesaft Visa inlägg
Gött med stötarna
Goa reps i marklyftsvarianterna sen :P
Tack!
Ja det är skönt att hittat en träningsmetod som tar lite tid men ändå håller mig i form och låter mig lyfta respektabelt.
Hypertrofi, mobilitet och kardiovaskulärhälsa är målet med träningen och troligtvis ett recept på att länge ha en ung och fungerande kropp.

Dagens.
Stretch.
Ståryck+ryckböj 50/5+5
Ryck.
50/5 x2 80 100x 100 100 100
Missen skyller jag lite på att någon klev ut precis framför mig i lyftet.
Annars kändes formen fin.

Knäböj.
80/5 120 140 150 150 100/10 x6
Hade nog kunnat gå lite tyngre men fick inte plats på stången utan att möblera om.
Kan inte låta bli att döda mina ben med knäböj. Är rätt skönt att köra en övning riktigt ordentligt så.

Press.
80 80 50/10 50/10
Bara för att det går, 80 direkt. Alla handstående armhävningar verkar ge utdelning.

Pull-ups bak nacke 12, det måste varit pers.
Sittande rodd tre set.
Pull-ups 6
Sidoplankan 60s. Känner mig mycket uthålligare här nu. Förutom att benen skakade sedan böjen.
Stångcurl 40/8
Stretch.
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Gammal 2013-12-12, 22:33   #1312 (permalink)
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Imponerande vikter på ALLT!
Ska testa handstående push-ups, bra tips!!
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Gammal 2013-12-13, 08:45   #1313 (permalink)
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Gammal 2013-12-13, 12:25   #1314 (permalink)
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Rickard has much to be proud of
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Tack så mycket!

Körde igår. Rätt mycket fokus på baksida lår.

Ståryck+ryckböj+press i sitt 40/5+5+5 x2
Ryck 60 80 100x 100x 80 100x 100x 100x
Lite väl sliten för det här kanske. Och inte heller förberedd på att köra ryck egentligen. Segt att missa 100. :/

Push-press 60/3 80/3 100/4+x

Ryggresningar.
15 +25/10 +25/10 15

L-chin-ups 10
Pull-ups 6
Bencurl tre set.
Good mornings 40/15 x2
Stående enhandspress 22/10 22/10 22/8
Triceps tre set.
Dips 8
Hängande benlyft 15, 15
Stretch.
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Gammal 2013-12-14, 12:06   #1315 (permalink)
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sjukt bra vad du öser på!!!
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Gammal 2013-12-15, 17:02   #1316 (permalink)
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för övrigt är ju dina pressar i sedvanlig ordning riktigt mäktiga!!! grymt grymt...och, ja, HSPU'sen verkar verkligen ge utdelning, känns ju som du hållit nere allt direkt pressande men ändå gåru å kör 80 direkt bara för att... det gillas skarpt!!!
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"Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? Fuck you. I've got scars and blood and vomit." Jim Wendler - 5/3/1

‎"Every time you touch the bar it is a +.
When you take a day off it's a -"
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Gammal 2013-12-16, 15:53   #1317 (permalink)
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Rickard has much to be proud of
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Citat:
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sjukt bra vad du öser på!!!
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för övrigt är ju dina pressar i sedvanlig ordning riktigt mäktiga!!! grymt grymt...och, ja, HSPU'sen verkar verkligen ge utdelning, känns ju som du hållit nere allt direkt pressande men ändå gåru å kör 80 direkt bara för att... det gillas skarpt!!!
Tack så mycket!
Pressarna är inte direkt dåliga. Hade ju varit riktigt fint att ta sig upp och pressa över 100. Måste ju komma ikapp bänkpressen.

Missade att jag gjorde 3 muscle ups förra passet också.

Skulle gått och cyklat i lördags, men... När jag öppnar väskan strax innan passet ska dra igång så finns det inga skor där. Körde lite annat random istället.

Stretch.
Pull-ups 5x5
Bänkpress 50/5 70/5 90/5 80/8
Enbensmark 24/10 x3
Sittande enhandsrodd 5 set.
Ryggresningar 20, 20, 20
Stretch.
Körde även en del extra pull-ups genom passet. Kan nog vara ett bra sätt att få lite extra volym där.
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Gammal 2013-12-16, 18:50   #1318 (permalink)
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Rickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud of
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Ståvändning+knäböj+press i sitt.
40/5 60/3

Stöt.
60/3+1 90 110 130 135x

Knäböj bak.
60/5 100/5 140 160 160 120/10 x2 100/10 x3

Ryggresningar 30
Pull-ups bak nacke 10
Bencurl ett set.
Hantelrodd 41/15
Stretch.
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Gammal 2013-12-17, 09:17   #1319 (permalink)
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Rickard has much to be proud of
Rickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud of
Standard Re: Rickard

Citat:
Ursprungligen postat av Rickard Visa inlägg
Ståvändning+knäböj+press i sitt.
40/5 60/3

Stöt.
60/3+1 90 110 130 135x

Knäböj bak.
60/5 100/5 140 160 160 120/10 x2 100/10 x3

Ryggresningar 30
Pull-ups bak nacke 10
Bencurl ett set.
Hantelrodd 41/15
Stretch.
Glömde press på 80/3 efter knäböjen också.

Klämde även ut några muskelknutar innan jag gick. Fick ta i rätt bra då, tummarna skakade en stund efteråt.
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Gammal 2013-12-17, 17:46   #1320 (permalink)
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Rickard has much to be proud of
Rickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud of
Standard Re: Rickard

Gobletsquats 24/10
Swings 24/50
HSPU 10
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