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Gammal 2010-04-11, 22:41   #1 (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 Rickard

Stretchning för att trixa med mitt löparknä:
Några set goodmornings i smith.
Lite statisk stretchning för säte och hamstrings.
50 airsquats.

Kom igång med löpningen ordentligt för första gången i år under påsken och då blev det en runda på 8km och två rundor på omkring 2mil. Och idag tänkte jag köra ett längre pass i det fina vädret men efter omkring 6km så började knät bråka. Så efter lite konstiga vägval så blev det en promenad på ytterligare 11km hem.

Chins:
5 x 20kg
7 x 10kg
Försök på 40kg
Försök på 30kg

5

Dubbel hantelrodd:
8 x 31kg
8 x 31kg
8 x 31kg

Pull-ups:
1, 2, 3

Hantelcurl:
6 x 13kg
6 x 13kg

Shrugs:
10 x 80kg
10 x 80kg
10 x 80kg

Frivändning:
2 x 60kg
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Gammal 2010-04-13, 14:41   #2 (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

Press

Plan hantelpress:
8 x 26kg
4 x 31kg
6 x 36kg
6 x 33,5kg

Stående press:
8 x 40kg
6 x 40kg

Dips:
7 x 10kg
7

Lutande flys:
8 x 16kg
8 x 13kg

Hantellyft åt sidan:
8 x 9kg
9 x 7kg

Liggande tricepsextension:
5 x 40kg
5 x 40kg
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Gammal 2010-04-14, 11:02   #3 (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

Utomhusträning

Burpees:
25
25
25

Pull-ups:
10
8
4
3
3
2

Airsquats:
50

Imorgon bär det av för några dagars förfall med öl och lite dart i Linköping.
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Gammal 2010-04-18, 21:57   #4 (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

Marklyft:
10 x 60kg
10 x 100kg
2 x 130kg
3 x 130kg
5 x 130kg
10 x 100kg

Benspark 3 set
Stående vadpress 4 set
Planka 3 set

KB swings:
30 x 20kg
30 x 20kg
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Gammal 2010-04-19, 20:52   #5 (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

Dips:
8
8 x 10kg
6 x 20kg
6 x 20kg
5 x 20kg
7 x 10kg

Plan hantelpress:
5 x 31kg
4 x 31kg
6 x 28,5kg

Stående press:
6 x 40kg
5 x 40kg
5 x 40kg
4 x 40kg

Dips:
9
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Gammal 2010-04-21, 17:35   #6 (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

Chins:
6
5 x 20kg
4 x 20kg
4 x 20kg
7 x 10kg
4 x 10kg
4 x 10kg

Hantelrodd:
6 x 36kg
6 x 41kg
6 x 41kg
6 x 41kg

Pull-ups:
5
4
4

Hantelshrugs:
7 x 38,5kg
6 x 38,5kg

Hantelcurl:
7 x 13kg

spotify:track:61ZGFPflEhnPwGxYufSq2M
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Gammal 2010-04-23, 11:59   #7 (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

Provade att köra ett crossfit-pass idag. Och det blev Cindy som jag körde.

AMRAP 20 min
5 pull-ups
10 push-ups
15 squats

Hade ingen aning om hur det skulle gå, men målet var i alla fall 10 rundur. Jag klarade 12 rundur och hade kunnat dra ner på vilan så något varv mer hade jag kunnat klara.

Här körde jag dagens pass:
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Gammal 2010-04-24, 13:53   #8 (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

hspu:
4
1
1
2
1
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Gammal 2010-04-26, 18:01   #9 (permalink)
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Rickards avatar
 
Reg.datum: Jan 2009
Ort: Göteborg
Inlägg: 2 415
Rep Power: 22
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

Knäböj:
8 x 20kg
8 x 40kg
8 x 60kg
8 x 80kg
4 x 100kg
2 x 110kg
2 x 115kg

Bänkpress:
8 x 40kg
8 x 50kg
8 x 60kg
8 x 70kg
3 x 75kg

Knäböj ett ben:
5
5
5

Dips:
15
6

KB Swings:
10 x 24kg
10 x 24kg
10 x 24kg
10 x 24kg
10 x 24kg

Pull-ups:
5
5
5
5
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Gammal 2010-04-28, 21:52   #10 (permalink)
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Reg.datum: Jan 2009
Ort: Göteborg
Inlägg: 2 415
Rep Power: 22
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

Pull-ups:
5, 5, 5, 5, 5
5, 5, 5, 5, 5
5, 5, 5, 5, 5
5, 5, 5
4, 3, 3
Totalt 100

Plan hantelpress:
8 x 23,5
8 x 31
6 x 31
7 x 31
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