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Gammal 2011-12-16, 15:36   #21 (permalink)
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maweric has much to be proud of
maweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud of
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Fredag 9 december

Benpress
10x80
12x150

Vadpress
10x80
12x150

Latsdrag i maskin (bakom nacken)
10x45

Hantelrodd
8x32,5
8x35
4x40

Bänk
10x60
3x90
8x80
3x90
7x80
Kort vila
3x80

Z-curl
8x38,5
8x48,5
6x48,5
6x48,5

Pulldown med rep
6x41
10x45

Hantellyft åt sidan
12x6
maweric är inte uppkopplad  
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Gammal 2011-12-16, 15:38   #22 (permalink)
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maweric has much to be proud of
maweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud of
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Måndag 12 december

Benpress
10x75
12x150

Vadpress
10x75
10x150

Hantelrodd
8x27,5
8x35
5x40

Bänk
8x60
8x80
3x90
7x80
6x80

Z-curl
8x38,5
8x48,5
8x46

Bicepscurl i kabel
6x68

Pulldown
12x45

Magmaskin
12x45
maweric är inte uppkopplad  
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Gammal 2011-12-16, 15:42   #23 (permalink)
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maweric has much to be proud of
maweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud of
Standard

Onsdag 14 december

Benpress
10x75
11x155

Vadpress
12x75
En bens 12x75

Latsdrag i maskin
12x50

Hantelrodd
10x32,5
12x30

Bänk
12x50
13x72,5
8x72,5
10x70

Bicepscurl i kabel
12x54
12x59
12x59

Pulldown med rep
14x45
10x45
kort vila
5x45

Marklyft
5x80
8x105

Utåtrotation
12x18

Mage
12x45
maweric är inte uppkopplad  
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Gammal 2011-12-16, 15:52   #24 (permalink)
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maweric has much to be proud of
maweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud of
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Fredag 16 december

Benpress
10x75
10x160

Vadpress
10x75
En bens 10x80

Hantelrodd
8x32,5
8x37,5
8x35

Bänk
10x60
8x80
4x90
8x80
8x70 Skulle ha skippat denna, fick ont i axeln.

Bicepscurl i kabel
10x59
10x68
9x73

Pulldown med rep
10x48
13x50

Utåtrotation
10x18

Mage
6x45
10x40

Så här några timmar efter träningen så känns axeln okej igen. Kändes dock onödigt att ta det där sista settet i bänk. Börjar dock kännas som om jag kan öka i bänk snart igen. Stående Z-curl ska jag ta ett uppehåll ifrån eftersom det tar lite på axeln. Bicepscurl i kabel känns mycket bättre för axeln och där har jag nu som mål att ta hela viktpaketet (91kg) i träningsvikt.

Senast redigerad av maweric den 2011-12-16 klockan 16:43
maweric är inte uppkopplad  
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Gammal 2011-12-20, 01:54   #25 (permalink)
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maweric has much to be proud of
maweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud of
Standard

Måndag 19 december

Benpress
10x75
10x160

Vadpress
10x75
10x160

Bänk
10x50
10x50
8x80
4x90
8x80
6x80

Bicepscurl i kabel
10x64
8x77
9x73

Hantelrodd
8x32,5
8x35

Latsdrag i maskin
10x50

Pulldown med rep
8x45
10x50

Pulldown med stång
8x59

Utåtrotation
12x14

Senast redigerad av maweric den 2011-12-20 klockan 02:53
maweric är inte uppkopplad  
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Gammal 2011-12-21, 22:22   #26 (permalink)
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Reg.datum: Jan 2011
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maweric has much to be proud of
maweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud of
Standard

Onsdag 21 december

Lite frontböj och knäböj

Bänk
10x60
13x75
9x75
9x70

Bicepscurl i kabel
12x64
10x64
11x64

Latsdrag i maskin
10x50

Latsdrag bakom nacke
10x48
10x48

Marklyft
5x80

Tidsbrist! Han sätta dit mer vikter för marklyft och lyfta för att märka att jag hade 5 kilo mer på ena sidan! Tiden räckte inte för att ändra. In i duschen och sen till jobbet. Ska nog ta lite marklyft hemma, nästa pass. Efter att ha känt lite på frontböjen så hade jag fina blåmärken på axlarna.
maweric är inte uppkopplad  
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Gammal 2011-12-23, 20:30   #27 (permalink)
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maweric has much to be proud of
maweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud of
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Fredag 23 december
Kvällsträning (16:30) hemma.

Benspark
12x67,2
10x97,2

Bänk
10x60
8x83,6
8x78,6
7x78,6

Z-curl
10x35
8x50
8x47,5
9x45

Hantelrodd
10x32,5
7x35
10x31

Marklyft
5x82,2
8x109,7

Skönt pass.
maweric är inte uppkopplad  
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Gammal 2011-12-23, 21:20   #28 (permalink)
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Ser stabilt ut med träningen!

Kanske kunde variera övningarna lite mera speciellt om axeln bråkar lite.
Eller kanske testa köra lägre vikter på ett av passen.
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Undertaker, ditt räknas inte som hemgym, det är ju ett helt gym hemma
My Countdown Counting down to: Diet starts in:
Undertaker är inte uppkopplad  
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Gammal 2011-12-23, 22:43   #29 (permalink)
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maweric has much to be proud of
maweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud ofmaweric has much to be proud of
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Jag kör lägre vikter på onsdagar. Och axeln blir bättre och bättre. Har iof tänkt byta övningar lite. Möjligen att bänken byts till dips på onsdagar, får se hur jag gör. Fast tidigare har dips varit värre för axeln än bänken. Tycker att med ny teknik (fick ju lite tips av att se en av dina videos) i bänken så går det rätt så bra.

Senast redigerad av maweric den 2011-12-23 klockan 22:47
maweric är inte uppkopplad  
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Gammal 2011-12-24, 13:06   #30 (permalink)
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För mej funkar det bra åt axeln att köra snedbänk med väldigt liten lutning, då vanlig snedbänk inte alls känns bra.

Men tänkte mest att du kanske kunde köra med hantlar istället, ibland kan en rörligare bana passa bättre än en fast bana som bänken blir.

God Jul!
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Undertaker, ditt räknas inte som hemgym, det är ju ett helt gym hemma
My Countdown Counting down to: Diet starts in:
Undertaker är inte uppkopplad  
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Alla tider är GMT +2. Klockan är nu 14:47.