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Gammal 2014-04-17, 09:38   #1431 (permalink)
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16/4

Knäböj fram.
60/5 x2 100/1 120/5 x2

Styrkeryck.
60/3 x2 80/1 x5

Styrkevändning.
60/3 80/1 100/1 110/1

Press.
50/3 70/1 80/1 x2 70/5 x2

Pull-ups.
3 15/5

Farmers walk.
40kg

Sidolyft.
17,5/5 12,5/5
17,5 var aningens tungt

Stångcurl.
40/5
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Gammal 2014-04-17, 17:06   #1432 (permalink)
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grymme!!!

finfint det dära!

kul me cykelskorna! är ju helt ärligt roligt att "små-nörda" in på grejer, lät nice å kunna trycka på ännu hårdare!
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Gammal 2014-05-02, 11:33   #1433 (permalink)
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Har varit på lite semester 21-28/4. Var lite smått förkyld innan jag stack och körde ett rätt kass pass innan jag stack den 20/4. Kände mig rätt bra i början utav passet då och provade på att maxa lite i knäböj. 160kg gick lätt och fint, sedan på 170kg så kändes det bra när jag gick ut med stången, och på vägen ner men när jag skulle vända uppåt så var det nästan tvärstopp. Försökte en gång till men samma där.

Semestern var på Cypern. Bodde på ett hotell som jag visste skulle ha gym. Väl där så visade det sig att det var ett gym över förväntan. Ett ihopplock utav diverse begagnade maskiner som köpts in från lite var stans såg det ut som. Bland annat något gammal Eleiko 3D curl-maskin. En massa gynekologmaskiner, tre bänkar för att köra mage. Tre bänkpresställningar, vara en för skolstång. Fanns ingen ställning för att köra böj i, men det fanns ju i alla fall två stycken stänger av rätt typ med lite vikter. Och även möjlighet för pull-ups.

Så det blev träning nästan varje dag under dom varmaste timmarna på dagen.
Körde för det mesta 3x8 i knäböj fram, press och pull-ups. Frivände upp stången hela tiden och var tvungen att kunna ta ner den kontrollerat. Så körde knäböjen på 80kg eller lite mer för det mesta. 3x8 i knäböj fram tar lite på flåset i alla fall och kändes lite i benen vissa dagar.
Pressade även 85kg några gånger så där har det hänt något i alla fall.

Väl hemma så har förkyldningen suttit i lite så det har inte blivit något tränat ännu.
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Gammal 2014-05-03, 09:27   #1434 (permalink)
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trist me förkylningen, hoppas den ger upp snarast, dock lät ju semestern helt underbar!!!
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Gammal 2014-05-04, 15:16   #1435 (permalink)
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Citat:
Ursprungligen postat av ((( Visa inlägg
trist me förkylningen, hoppas den ger upp snarast, dock lät ju semestern helt underbar!!!
Ja riktigt seg förkyldning. Sitter i lite fortfarande, men gick och gav den en omgång på gymmet ändå idag.
Semestern var riktigt nice. Var med allting-ingår-stuffs. Kanske inte grymmaste maten alla gånger men ätbar och gjorde att tänkandet blev minimerat så det var bara att slappa och läsa lite, bada lite, träna lite, äta, sova och ha det bra med flickvännen.

Ryckböj.
50/5 x2
Som stretch/uppvärmning.

Styrkevändning.
50/3 80/3 100/1 x5

Stötdrag.
100/3 x3
Långsam och kontrollerad negativ del för att stärka ryggen och stretcha startpositionen.

Knäböj fram.
100/5 100/6

Press.
50/3 70/3
Stel eller något i vänster triceps/skuldra så blev inte mer än så här.

Pull-ups.
15

Farmers walk.
40kg

KB-press.
24/8 x2

Stångcurl.
40/5 x2

Sidolyft.
10/10

Bencurl.
58/10 och ett dropset ifrån 58
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Gammal 2014-05-04, 23:05   #1436 (permalink)
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fint pass ändå i förkylning och post-semester-funk!
bra kört, trist me axeln men, starkt pressat likafullt!
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Gammal 2014-05-06, 11:02   #1437 (permalink)
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Citat:
Ursprungligen postat av ((( Visa inlägg
fint pass ändå i förkylning och post-semester-funk!
bra kört, trist me axeln men, starkt pressat likafullt!
Tackar!
Lite dryg förkylning, verkar ge bakslag direkt vid varenda dumhet man hittar på. Så inte blivit något tränat ännu sedan dess.
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Gammal 2014-05-08, 09:05   #1438 (permalink)
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7/5
Kettlebells är farligare än vikten på dom.

KB FS.
2x24/8 x2 2x24/15 x3
Fanns inga lediga stänger på gymmet så började med att värma upp lite så här innan jag bestämde mig för att det bara skulle bli sånt här böjjande idag.
Körde dom tre sista seten snabbt och med lite vila. Sen var jag lite smått andfådd kan man säga.

KB-swings.
2x24/10
Sen fick jag sätta mig ner och hålla i mig. Lite yr och illamående. Höll i sig en bra stund. Bestämde mig för att försöka ta mig hemåt men fick sätta mig ner igen. Slutade med att jag spydde i en papperskorg. Då mådde jag i alla fall lite bättre. Knöt ihop påsen, lämnade den till receptionen och berättade vad som hänt.
Kändes bäst att göra så i stället för att bara lämna det efter mig.
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Gammal 2014-05-08, 09:47   #1439 (permalink)
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HAHAHAHA!!!

fukkin ås'm!!! härliga tider! såg slitsamt ut de där passet!!!
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When you take a day off it's a -"
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Gammal 2014-05-09, 11:28   #1440 (permalink)
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Citat:
Ursprungligen postat av ((( Visa inlägg
HAHAHAHA!!!

fukkin ås'm!!! härliga tider! såg slitsamt ut de där passet!!!
Haha

Ser ju inte så mycket ut för världen det där passet men tog allt en del ändå. Kändes i framsidan av låren dagen efter. Känns idag med.

8/5

Knäböj fram.
70/5 120/3 x5
Lite seg i framsida lår och lite dålig uthållighet men annars rätt bra.

Press.
70/3 70/5 70/3
Känns fortfarande lite skumt i vänster axel så tappar lite kraft och fart.

Hantelrodd.
30/12 x3

KB press.
24/5 x3 på bara vänster sida.

Sidolyft.
12,5/5 x2

Bencurl.
58/8 x3

Ett set sittande rodd.

Stretch.
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