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Tränings och kostdagböcker För dagbok över din träning och kosthållning.

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Gammal 2018-07-18, 13:15   #171 (permalink)
Optimal Body Citizen
 
mawerics avatar
 
Reg.datum: Jan 2011
Inlägg: 3 655
Rep Power: 22
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 ofmaweric has much to be proud ofmaweric has much to be proud of
Standard

Onsdag 20 juni
Frontböj
1x60
2x60
2x70
2x80
2x80
2x80

Knäböj låg
2x90
6x100
Långsamma:
1x100
1x105
1x110

Maghjulet
1 set

Torsdag 21 juni
Bänkpress
4x101,5
5x101,5
4x101,5
4x101,5
6x94

Hantelrodd
8x46
8x46

Fredag 22 juni
Marklyft
3x116
3x116
3x126
3x136
3x146

Måndag 25 juni
Bänkpress
2x94
4x104
4x104
5x101,5
5x101,5

Pull-ups myo
Totalt 26xkv

Tisdag 26 juni
Knäböj låg
1x84
1x84
1x94
1x94
5x101,5

Marklyft
2x116
2x126
4x136
4x136

Onsdag 27 juni
Bänkpress
2x90
6+1x100 Passaren rörde stången på 7:an..
4x100
4x100
4x100

Pendlay
2x70
4x90
5x90

Chins
10xkv

Pull-ups hållandes grov balk
5xkv
2+2+3+4+2xkv

Maskinrodd
5x85

Torsdag 28 juni
Pausböj låg
2x60
2x90
2x100
2x100
2x100
2x100
2x100

Frontböj paus
2x60
2x60
2x60

Rakmark
5x90
5x90
5x90
5x90

Maghjulet
1set

Bencurl
1set

Fredag 29 juni
Bänkpress
2x80
2x100
2x105
1x110 passaren tog 2:an
3x100

Militärpress
3x50
1x60
5x50

Chins myo
Totalt 26xkv

Militärpress
5x50

Lördag 30 juni
Knäböj låg
2x90
6x100
3x100
2x100

Benspark
1set

Söndag 1 juli
Bänkpress
2x90
3x100
3x100
3x100
3x100
3x100

Pull-ups myo
Totalt 30xkv

Måndag 2 juli
Knäböj låg
2x90
2x100
2x100
2x100
2x100
2x100

Bencurl
1 set

Utfall
1 set

Tisdag 3 juli
Bänkpress
2x94
4x99
5x99
4x99
4x99
4x99

Hantelrodd
3x46
8x46
8x46

Onsdag 5 juli
Marklyft
2x120
2x130
2x140
1x150
3x140

Frontböj
2x2x70
3x70
Med paus:
3x70
3x70

Torsdag 5 juli
Bänkpress
6x99
6x99

Hantelrodd
12x46

Fredag 6 juli
Marklyft med långsam sänkning
2x116
5x131
5x131

Lördag 7 juli
Bänkpress
2x94
6x99
5x99
5x99
6x99
5x99

Hantelrodd
5x52
3x52
3x52

Bänkpress
7x94

Chins
10xkv

Söndag 8 juli
Pull-ups myo
Totalt 33xkv

Måndag 9 juli
Pausböj låg
2x20
1x90
1x100
1x100
1x100
1x110

Marklyft
1x120
1x130
1x140
1x150
1x140

Frontböj
Med paus
1x60
1x60
Utan paus
4x70

Benspark och curl
1 set vardera

Marklyft
6x100

Tisdag 10 juli
Marklyft
Lite på 126 och 116

Onsdag 11 juli
Bänkpress
2x94
5x104 RPB
4x101,5
4x101,5
7x95,5

Hantelrodd
4x52
5x52
5x52

Bänkpress
7x94

Omvänd rodd
1 set

Torsdag 12 juli
Chins
17xkv myo: 20xkv

Omvänd rodd
1 set

Fredag 13 juli
Bänkpress
3x101,5
6x94
7x94
7x94

Lördag 14 juli
Marklyft
2x116 X3
8x116

Söndag 15 juli
Bänkpress
2x90
4x100
4x100
4x100
3x100
3x100

Militärpress
2x50
2x55
2x55
5x50

Chins
12xkv

Måndag 16 juli
Knäböj låg
2x60
2x100
2x105
2x110

Marklyft
Upp till 142,5
Reppande på 130

Benspark
1 set

Tisdag 17 juli
Marklyft
8x116
8x116
8x116
__________________
Citat:
Ursprungligen postat av Dr Nick Visa inlägg
Alla tyngder är bara mentalt, oavsett vikt,
maweric är inte uppkopplad  
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Gammal 2018-07-19, 18:54   #172 (permalink)
Optimal Body Citizen
 
mawerics avatar
 
Reg.datum: Jan 2011
Inlägg: 3 655
Rep Power: 22
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 ofmaweric has much to be proud ofmaweric has much to be proud of
Standard

Onsdag 18 juli
Bänkpress
5x99
5x99
6x99
6x99

Torsdag 19 juli
Marklyft
2x116
2x126
10x131 RPB
__________________
Citat:
Ursprungligen postat av Dr Nick Visa inlägg
Alla tyngder är bara mentalt, oavsett vikt,
maweric är inte uppkopplad  
Digg this Post!Add Post to del.icio.usShare on FacebookPusha
Svara med citat
Gammal 2018-07-26, 14:38   #173 (permalink)
Optimal Body Citizen
 
mawerics avatar
 
Reg.datum: Jan 2011
Inlägg: 3 655
Rep Power: 22
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 ofmaweric has much to be proud ofmaweric has much to be proud of
Standard

Fredag 20 juli
Bänkpress
3x99
4x99
5x99
5x99
5x99
5x99

Pull-ups
12+4+4xkv

Lördag 21 juli
Marklyft med långsam sänkning
2x126
2x131
5x131
5x131

Måndag 23 juli
Bänkpress
2x90
2x100
2x105
2x107,5
2x100
3x100

Militärpress
2x50
2x55
2x60
5x50

Chins
10xkv
5+4xkv
5+4xkv

Tisdag 24 juli
Knäböj låg
2x20
2x52
2x94
4x101,5
2x101,5
1x101,5
2x84
2x94
5x101,5
5x101,5
4x101,5

Onsdag 25 juli
Bänkpress
2x90
5x100
5x100
5x100
3x100

Militärpress
3x50
2x55
3x55
3x55

Pull-ups
2 set

Hantelrodd
3x46
3x46

Torsdag 26 juli
Marklyft
2x100
2x120
2x130
2x140
5x145 RPB

Frontböj
1 set 70kg
__________________
Citat:
Ursprungligen postat av Dr Nick Visa inlägg
Alla tyngder är bara mentalt, oavsett vikt,
maweric är inte uppkopplad  
Digg this Post!Add Post to del.icio.usShare on FacebookPusha
Svara med citat
Gammal 2018-07-27, 15:41   #174 (permalink)
Optimal Body Citizen
 
mawerics avatar
 
Reg.datum: Jan 2011
Inlägg: 3 655
Rep Power: 22
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 ofmaweric has much to be proud ofmaweric has much to be proud of
Standard

Fredag 27 juli
Bänkpress
2x94
4x104 3:an utan träff..
5x104
5x104
8x94

Pendlay
4x84
5x84
5x84
__________________
Citat:
Ursprungligen postat av Dr Nick Visa inlägg
Alla tyngder är bara mentalt, oavsett vikt,
maweric är inte uppkopplad  
Digg this Post!Add Post to del.icio.usShare on FacebookPusha
Svara med citat
Gammal 2018-07-29, 18:27   #175 (permalink)
Optimal Body Citizen
 
mawerics avatar
 
Reg.datum: Jan 2011
Inlägg: 3 655
Rep Power: 22
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 ofmaweric has much to be proud ofmaweric has much to be proud of
Standard

Lördag 28 juli
Marklyft, långsam sänkning
8x126
8x126
5x126

Söndag 29 juli
Bänkpress
6x99
1x99 (blev avbruten)
6x99
6x99

Pull-ups myo
Totalt 30xkv
__________________
Citat:
Ursprungligen postat av Dr Nick Visa inlägg
Alla tyngder är bara mentalt, oavsett vikt,
maweric är inte uppkopplad  
Digg this Post!Add Post to del.icio.usShare on FacebookPusha
Svara med citat
Gammal 2018-08-09, 21:00   #176 (permalink)
Optimal Body Citizen
 
mawerics avatar
 
Reg.datum: Jan 2011
Inlägg: 3 655
Rep Power: 22
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 ofmaweric has much to be proud ofmaweric has much to be proud of
Standard

Måndag 30 juli
Knäböj låg
1x60
1x90
1x90
1x100
1x100
1x100
1x100
1x100
1x100
1x100
2x90

Marklyft
1x130
5x100

Benspark
1 set

Tisdag 31 juli
Bänkpress
2x90
4x100
4x100
4x100
4x100
5x100

Militärpress
3x55
2x55
3x55

Pendlay
5x90
5x90
5x90

Onsdag 1 aug
Knäböj låg
Upp till 5x104

Lite frontböj
Lite highbar till moby - flower
knappt en minut på 52kg

Torsdag 2 aug
Bänkpress
2x90
2x100
2x107,5
1x110
2x110
5x100

Pendlay
5x90
6x90
5x90

Fredag 3 aug
Marklyft
Upp till 1x146

Knäböj hög
Flower - Moby 1:15 52kg

5x84

Lördag 4 aug
Bänkpress
6x99
7x99
6x99

Chins
12+3xkv

Söndag 5 aug
Marklyft
8x126
8x126
6x126

Måndag 6 aug
Bänkpress
2x90
6x100
5x100
5x100

Militärpress
1x50
1x55
1x60
6x50

Pendlay
6x90
5x90
6x90

Armhävningar med fötter på pall
Myo: totalt 60xkv första set 32

Onsdag 8 aug
Knäböj låg
2x20
1x60
1x90
1x100
1x107,5
1x112,5
1x117,5 Års bästa

Knäböj hög
3x50
3x60
3x80
3x80
3x90

Gående utfall
30kg en vända

Torsdag 9 aug
Bänkpress
2x90
2x100
3x110 RPB
5x100
5x100

Pendlay
5x90
8x90
5x90


Börjar kännas stabilt i samtlig lyft!
Om bara min vänstra armbåge kunde bli bra... Vill mycket nu!
__________________
Citat:
Ursprungligen postat av Dr Nick Visa inlägg
Alla tyngder är bara mentalt, oavsett vikt,
maweric är inte uppkopplad  
Digg this Post!Add Post to del.icio.usShare on FacebookPusha
Svara med citat
Gammal 2018-08-10, 16:11   #177 (permalink)
Optimal Body Citizen
 
mawerics avatar
 
Reg.datum: Jan 2011
Inlägg: 3 655
Rep Power: 22
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 ofmaweric has much to be proud ofmaweric has much to be proud of
Standard

Fredag 10 aug
Knäböj hög
3x50
3X50
3x60
3x90
3x100

Marklyft
2x100
2x130
2x140
3x150 RPB
__________________
Citat:
Ursprungligen postat av Dr Nick Visa inlägg
Alla tyngder är bara mentalt, oavsett vikt,
maweric är inte uppkopplad  
Digg this Post!Add Post to del.icio.usShare on FacebookPusha
Svara med citat
Gammal 2018-08-12, 14:19   #178 (permalink)
Optimal Body Citizen
 
mawerics avatar
 
Reg.datum: Jan 2011
Inlägg: 3 655
Rep Power: 22
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 ofmaweric has much to be proud ofmaweric has much to be proud of
Standard

Söndag 12 aug
Marklyft
2x116
8x126
8x126
8x126
__________________
Citat:
Ursprungligen postat av Dr Nick Visa inlägg
Alla tyngder är bara mentalt, oavsett vikt,
maweric är inte uppkopplad  
Digg this Post!Add Post to del.icio.usShare on FacebookPusha
Svara med citat
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