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Gammal 2018-03-06, 16:58   #2391 (permalink)
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Citat:
Ursprungligen postat av maweric Visa inlägg
Bra mark och bänk senaste!
Tack!
Försöker få lite ordning på dom bitarna nu då det är mina svagheter.
Min vänstra axel har blivit bättre sedan jag började bänka regelbundet också. Inte för att det kanske är bänkpressens förtjänst men att det inte påverkat negativt är ju bra.
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Gammal 2018-04-26, 19:09   #2392 (permalink)
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Jag har en lite jobbig fotled nu. Eller nu och nu. Det dök upp i viktras när jag åkte snowboard och plötsligt blev det dessutom värre av knäböj. Så det har varit lite tråkigt att träna det senaste. Har provat lite olika varianter för att komma till rätta med det. Det som funkar bäst tycks vara att stretcha foten på lite olika sätt för att få avlastning tillsammans med rörelse i form av lätta knäböj.

Annars är nog bänkstyrkan på all time high skulle jag tro. Brutalstretch av vänster lats har gjort stor skillnad på vänster axel/bicepssena.
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Gammal 2018-04-26, 19:10   #2393 (permalink)
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Standard

26/4
Ryggresningar.
10 10 10

Knäböj.
60/3 x3 80/3 80/20 80/12 x2

Chins, supinerade.
3 +20/2 +37,5/6 +22,5/9 +12,5/10

Vader 2 set.
Sidolyft 1 set.

####

24/4
Bänkpress.
60/5 x3 80/2 90/2 100/8 90/9

Styrkevändning.
80/2 x2

Press.
60/2 70 80/3 60/14

Klokovpress.
30/12

Vader 2 set.
Triceps 2 set.

####

22/4
Knäböj, barfota.
50/6 x3

Kickstöt.
50/2 x2 70/2 90 100 100

Marklyft.
90/2 x3 130 150/6

RDL.
130/15 90/20

Styrkevändning.
90 x5

Chins, supinerade.
3 +20/1 +20/1 +40/1 +60/x +40/3 16

Press.
75 85

Handstående.

Press.
90

###

21/4
Knäböj, barfota.
50/6 x4

Styrkeryck.
50 x5

Bänkpress.
50/5 x3 70/5 70/2 90/2 97,5/9+x
Kom fel i botten på sista. :/

Press.
50/2 50 70 70/10

Klokovpress.
40/10 x2

Floorpress, hantlar.
22,5/10

###

19/4

Knäböj.
50/3 x5 70/3 x3 100/3 x3

Chins, supinerade.
3 3 +20/1 +35/6 +22,5/8 +10/6

Stångrodd.
90/8 70/8

Hammer curl 2 set.
Triceps 2 set.

Stretch.

####

17/4
Knäböj.
60/6 x3

Bönkpress.
60/5 x3 70/2 80/2 95/10 85/11

Press.
60/2 x2 70/8 60/6

Rodd, sittande, 1 set.
Chins, täta, 10

Vader 2 set.
Triceps 1 set.
Hängande benlyft 1 set.

####

15/4
Kronlyft.
70/5 x2 120/5 x2 179/5 x2 220/6

Shrugs.
170/22

RDL.
120/15

Shrugs, ryckfattning.
120/15

Handstående.

Bänkrodd, sned.
50/15 x4

Sidolyft 3 set.
Biceps 3 set.

####

14/4
Knäböj.
50/5 x? 70/5 90/12 x2 90/10
Fortfarande inte bra i höger fotled. Men böj med mycket kontroll verkar funka okej.

Handstående.

Bänkpress.
60/5 x2 70/5 80/1 92,5/10

Press.
50/2 70/2 80/4 70/8

Chins, supinerade.
2 2 +20/10 +10/8

####

10/4

Knäböj.
60/5 x3

Bänkpress.
60/5 x3 80/3 x3 90/10 80/11 70/12

Stångrodd.
100/6 90/6 70/12

Sittande rodd 2 set.

Triceps 2 set.
Sidolyft 1 set.

###

8/4
Kronlyft.
70/5 x2 120/5 x2 170/5 x2 220/10 190/10 170/12

Bänkpress.
60/5 x3 70/5 80/10 80/8 70/8

KB-press, bottom up.
16/3 x3

Biceps, excentrisk + pump.
Triceps 2 set.
Sidolyft 1 set.

###

7/4
Knäböj, lowbar.
50/5 x5 80/5 100/8 x3

Press.
40/5 x3 60/8 x3

Chins, supinerade.
8 8 8

Suitcase walk.
32kg

Rätt vinglig efter att ha legat sjuk en vecka.
#####

28/3
Bönkpress.
50/5 x2 70/3 x2 80/2 100/4 90/9

Chins, supinerade.
+32,5/7 +20/10

Press.
60/2 70/2 80/3 70/9 60/11 60/6

RDL.
60/20 100/15

26/3

Press.
40/5 60/10 x3

Knäböj.
40/5 60/6 x3

Stångrodd.
90/12 80/11 70/14

Chins, supinerade.
10 9 7 6

Triceps+biceps 2 set.

####

25/3
Knäböj.
50/5 x5

Kronlyft.
50/5 100/5 x2 150/5 200/5 230 250/5 230/6 210/8

Bänkpress.
60/3 x4 80/2 100/5 x3 80/12

Farmers walk.
177 x4

####

22/3

Knäböj fram+bak.
130/5+5 115/5+8 102,5/5+10

Chins, supinerade.
1 1 +32,5/7 +20/9 +10/8

Press.
50/19

Biceps 1 set.

####

20/3
Bänkpress.
60/2 x5 80/2 x2 100/6+x 90/8 80/9
Inga missar ska det vara. Kostar för mycket kraft. Speciellt med en passare som bara hjälper på ena sidan...

Press.
72,5/5 60/9
Blä.

Sälrodd.
80/12 70/14 60/15

Triceps extension runt huvudet.
30/15 25/15

Vader 2 set.

###

17/3
Ståryck.
40/2 x??

Ryck.
40 50 60 70 80 x6

Ryckdrag, bockar.
50/2 x3 70/2 90/2 110/2 x6

Knäböj.
70/10 x3

Press.
50/2 x2 70/5 70/9 40/22

####

15/3
Knäböj fram.
60/3 x2 80/3 x5

RDL.
80/6 80/8 110/10 130/10 110/10

Chins, supinerade.
2 2 +30/1 +32,5/7 +20/8 +10/8

Stångrodd.
80/10 60/20 60/15

Shrugs 2 set.

Biceps, excentrisk och pump.

####

13/3
Bänkpress.
40/3 x2 60/3 x5 80/2 x2 100/6 90/8 80/10

Press.
72,5/7 65/10 57,5/9

Sälrodd.
60/22

Triceps 2 set.
Biceps 2 set.

####

8/3
Kronlyft.
70/5 x3 120/5 x2 170/3
Remmar: 170/5 210/5 230/5 210/5 210/10

Stötmark.
170 170 170

Press.
40/3 x2 50/3 60/3 70 80/3 60/10 x3

Chins, supinerade.
3 +20/1 +40/4 +20/8 +15/10

Chins, täta.
10

####

6/3
Bänkpress.
60/2 x5 70/2 x2 97,5/8 87,5/8 77,5/10

Press.
70/8 60/10 55/10

Triceps 2 set.

Biceps 2 set.

###

4/3
Push-press ryckfattning.
40/3 x3 50/3 60/3 70/3 80/3 x5

Kronlyft.
50/5 100/5 150/5 200 tumlås 200/10 x2 remmar

Kronlyft, ryckfattning.
150/3 150/5 x2

Shrugs.
150/25 150/20

Chins.
15

####

3/3
Ryck.
40?? 60 80 90 100 sedan en massa missar på 110 och 105

Stöt.
60 60 80 80 100 100

Press.
60/14 40/20

Fuskrodd.
60/25 60/20

Knäböj.
60 100 140 140 140/4 140
Massa pausböj på 100

Farmers walk.
177 177

Waiters walk.
32+32

Waiters walk + farmers walk.
32+32 32+32
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Gammal 2018-04-30, 09:21   #2394 (permalink)
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Standard

29/4
Marklyft.
60/3 x3 100/3 140/2 180/2 200/2
Varken snyggaste eller fulaste lyftet. Och bästa marklyft för mig.

RDL.
140/10 100/15 x2

Chins, supinerade.
3 1 18 +50/1 +50/1

Farmers walk.
32+32

Hängande benlyft.

Press.
70/3

####

28/4
Knäböj.
60/5 x4
Min fotled känns inte helt nöjd just nu.

Bänkpress.
60/5 x3 80/2 100/2 110/2 x2

Press.
60/2 80/2 90/1+x 70/8

Rullning vad.
Kanske hjälper lite med foten.

Waiters walk.
32 32 32

Benlyft i ribbstol.

Benspark 1 set.
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Gammal 2018-05-01, 20:17   #2395 (permalink)
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Vad har hänt med foten?
EDIT: Ah, missade läsa den posten! Har du varit till någon sjukgymnast?
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Alla tyngder är bara mentalt, oavsett vikt,

Senast redigerad av maweric den 2018-05-01 klockan 20:20
maweric är inte uppkopplad  
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Gammal 2018-05-02, 18:01   #2396 (permalink)
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Citat:
Ursprungligen postat av maweric Visa inlägg
Vad har hänt med foten?
EDIT: Ah, missade läsa den posten! Har du varit till någon sjukgymnast?
Nej det har jag inte... :/ Borde nog ta tag i och göra det.
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Gammal 2018-05-02, 20:25   #2397 (permalink)
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Standard

2/5

Chins, supinerade.
3 3 +20/1 +20/1 +40/6 +26,25/7 +15/8

Benspark 3 set.
Bencurl 3 set.
Hängande benlyft 2 set.
Triceps 2 set.

####

1/5
Bänkpress.
50/5 x3 70/2 x2 90/2 102,5/7 92,5/7 82,5/10

Press.
50/2 70/8 50/17

Rack walk.
24+24 24+24

Benlyft i ribbstol.
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Gammal 2018-05-06, 15:38   #2398 (permalink)
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Standard

5/5
Marklyft.
60/8 70/2 120/2 160/2 180/2 200/2 210x 170/3
Platta skor, bälte på 180 200

RDL.
120/12 x2

Bänkpress.
60/5 x3 80/2 x2 100/2 110 120 100/7
Att 120 kom upp var lite imponerande. Snett och vingligt avlyft. Men jag har i alla fall lärt mig att grinda i bänkpressen. Tidigare brukade jag bara dö när jag tappade fart.
100 var också spännande. Felklovat vid avlyft, 5 kg fel på ena sidan.

Press.
80/3
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Gammal 2018-05-10, 16:17   #2399 (permalink)
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Standard

10/5
Marklyft.
70/3 x3 120/3 x2 170/3 170/2 170/1

Bänkpress.
70/2 x3 90/2 100/2 110/2 110 x5 100/6

Chins, supinerade.
+20/2 +40/5

Hängande benlyft, ribbstol.
Nu fixar jag att nå väggen med tårna.

Press.
60/2 80/2 x3

Farmers walk.
60+60 kort

KB-press.
32 32+32/1 32+32/2

Vilar foten så gott det går och provar något nytt. Käka voltaren. Kroppen känns bättre än någonsin, förutom kanske just foten. Men jag går och känner efter en massa.
Med kroppen full av NSAID så blir det ju ingen tillväxt så lika bra att bara leka lite och smeka egot.
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Gammal 2018-05-13, 13:27   #2400 (permalink)
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Standard

13/5
Knäböj, lowbar.
50/6 x5

Marklyft.
70/3 x3 120/3 170/4 170

Marklyft, fokus på sänkning.
150 150 150

RDL.
120/8 x2

Marklyft, med stopp till knä.
120/3 x3
Marklyften ser rätt bra ut nu. Ryggen ändrar sig inget ifrån starten med skulle kunna ha lite bättre läge i starten.

Chins, supinerade.
3 20 5

Benlyft.

Triceps 3 set.

Stretch.
Behöver massera min högerfot ordentligt.

####


12/5

Knäböj, lowbar.
40/6 x4

Bänkpress.
50/5 x3 70/2 80/2 9022 102,5/7+x

Press.
50/2 60/2 70/2 80/3 70/6 x2

Chins.
10

Bära medicinboll.
45kg 65kg

Benlyft, ribbstol.
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