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Gammal 2019-02-11, 16:33   #251 (permalink)
Optimal Body Citizen
 
mawerics avatar
 
Reg.datum: Jan 2011
Inlägg: 3 750
Rep Power: 23
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 9 feb
Marklyft med långsam sänkning
1x126
1x136
1x146
3x151
5x151
3x146

Söndag 10 feb
Bänkpress med stopp
1x94
5x101,5
5x101,5
5x101,5

Chins
12xkv
8xkv

Stångcurl
1 set

Måndag 11 feb
Marklyft
1x120
1x130
1x140
1x150
1x160
3x162,5 RPB
3x162,5

Knäböj
1x90
1x100
2x100
3x100
3x110

Benspark
1 set
__________________
Citat:
Ursprungligen postat av Dr Nick Visa inlägg
Alla tyngder är bara mentalt, oavsett vikt,
maweric är inte uppkopplad  
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Gammal 2019-02-18, 17:35   #252 (permalink)
Optimal Body Citizen
 
mawerics avatar
 
Reg.datum: Jan 2011
Inlägg: 3 750
Rep Power: 23
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

Tisdag 12 feb
Bänkpress med stopp
1x90
3x102,5
3x102,5
3x102,5

Pendlay
8x80
8x80

Hantelrodd
8x48

Chins
1 set

Onsdag 13 feb
Knäböj
1x60
1x90
1x100
5x100
5x105
5x105

Marklyft
Singlar upp till 160
5x140

Benspark
2 set

Frontböj
1 set

Rehab axel

Torsdag 14 feb
Bänkpress med stopp
1x84
1x94
3x104
3x104
3x104

Pendlay
8x84
8x84

Fredag 15 feb
Knäböj
Singlar till 121kg
5x84
5x94+5x84

Lördag 16 feb
Marklyft långsam sänkning
1x126
1x136
5x146

Frontböj
Några lätta set

Söndag 17 feb
Bänkpress med stopp
1x84
1x94
3x104
3x104
3x104
3x104

Hantelrodd
5x46,5
5x46,5
5x46,5
8x46,5

Pull-ups
1 set

Måndag 18 feb
Knäböj
Singlar till 125kg
3x100
3x100
3x100

Marklyft
Singlar till 165kg
5x150
5x150
7x150 RPB

Frontböj med paus
Singlar upp till 80kg

Bencurl
2 set

Så där trevligt slut i benen när jag gick ut från gymmet
__________________
Citat:
Ursprungligen postat av Dr Nick Visa inlägg
Alla tyngder är bara mentalt, oavsett vikt,
maweric är inte uppkopplad  
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Gammal 2019-02-20, 20:37   #253 (permalink)
Optimal Body Citizen
 
mawerics avatar
 
Reg.datum: Jan 2011
Inlägg: 3 750
Rep Power: 23
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

Tisdag 19 feb
Bänkpress med stopp
1x84
1x94
4x104
4x104
3x104

Pendlay
5x84
8x84
8x84
8x84

Onsdag 20 feb
Knäböj
Singlar upp till
1x130
3x100
3x100
3x100

Frontböj
8x70

Benspark
8x135

Minns inte när jag knäböjde 130kg senast. Kändes bra!
__________________
Citat:
Ursprungligen postat av Dr Nick Visa inlägg
Alla tyngder är bara mentalt, oavsett vikt,
maweric är inte uppkopplad  
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Gammal 2019-02-21, 12:26   #254 (permalink)
Optimal Body Citizen
 
mawerics avatar
 
Reg.datum: Jan 2011
Inlägg: 3 750
Rep Power: 23
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

Torsdag 21 feb
Bänkpress med stopp
1x90
1x100
3x105
3x105
3x105
3x100

Pendlay
5x90
5x90
5x90

Pull-ups
10xkv
1x5
1x10
3x15
3x15
3x15
8xkv
__________________
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 2019-02-23, 17:08   #255 (permalink)
Optimal Body Citizen
 
mawerics avatar
 
Reg.datum: Jan 2011
Inlägg: 3 750
Rep Power: 23
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 22 feb
Knäböj
2x20
2x52
2x84
1x94
5x104
5x104
5x104

Marklyft
1x126
1x136
5x146
2x156

Lördag 23 feb
Marklyft med långsam sänkning
1x116
1x126
1x136
5x146
1x146 + kedjor
5x146

Ryckmark, maxbrett med långsam sänkning
3+1x116 RPB?

Känns tveksamt att räkna det som RPB i ryckmark. Har inte tränat det på väldigt länge, men lätt var det.
__________________
Citat:
Ursprungligen postat av Dr Nick Visa inlägg
Alla tyngder är bara mentalt, oavsett vikt,
maweric är inte uppkopplad  
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Svara med citat
Gammal 2019-02-24, 12:02   #256 (permalink)
Skilled Master
 
Rickards avatar
 
Reg.datum: Jan 2009
Ort: Göteborg
Inlägg: 2 485
Rep Power: 24
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

Det är bra vikt i marklyften med långsam sänkning.
Är det slitsamt att köra dom?
__________________
тяжелая атлетика
Rickard är inte uppkopplad  
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Gammal 2019-02-24, 19:22   #257 (permalink)
Optimal Body Citizen
 
mawerics avatar
 
Reg.datum: Jan 2011
Inlägg: 3 750
Rep Power: 23
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

Citat:
Ursprungligen postat av Rickard Visa inlägg
Det är bra vikt i marklyften med långsam sänkning.
Är det slitsamt att köra dom?
Slitsamt tycker jag inte. Iaf nu för tiden då man lärt sig att hålla trycket/spänningen och allt på plats.

Mer som jobbigt och utmanande. Svårt att göra fler än 5 reps oavsett vikt. Man blir för andfådd när man håller båltrycket så pass länge.
__________________
Citat:
Ursprungligen postat av Dr Nick Visa inlägg
Alla tyngder är bara mentalt, oavsett vikt,
maweric är inte uppkopplad  
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Svara med citat
Gammal 2019-02-24, 19:23   #258 (permalink)
Optimal Body Citizen
 
mawerics avatar
 
Reg.datum: Jan 2011
Inlägg: 3 750
Rep Power: 23
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 24 feb
Bänkpress med stopp
1x84
1x94
3x104
3x104
3x104
3x104

Pendlay
8x84
8x84

Pull-ups
8xkv
8xkv
__________________
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 2019-03-27, 16:55   #259 (permalink)
Optimal Body Citizen
 
mawerics avatar
 
Reg.datum: Jan 2011
Inlägg: 3 750
Rep Power: 23
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 24 feb
Bänkpress med stopp
1x84
1x94
3x104
3x104
3x104
3x104

Pendlay
8x84
8x84

Pull-ups
8xkv
8xkv

Måndag 25 feb
Knäböj
1x20
1x60
1x90
2x100
2x110
3x110
3x110
2x110
1x110

Tisdag 26 feb
Chins
8xkv
8xkv
8xkv
5xkv

Bänkpress med stopp
Några treor på 100kg

Hantelpress med stopp
2 set

Roddmaskin
2 set

Pull-ups
2 set

Onsdag 27 feb
Knäböj
Singlar upp till 120
3x100
3x100
3x100

Frontböj
Några set på 70

Knäböj
3x100

Benspark
1 set

Söndag 3 mars
Marklyft
1x84
1x114
1x124
1x134
1x146
5x156 RPB

Bänkpress
1x84
5x94
8x94
8x94

Pull-ups
10xkv
12xkv

Måndag 4 mars
Knäböj
3x20
1x70
1x100
5x100
5x100
5x100

Rakmark
5x70
5x70
5x120

Liggande bencurl
1set

Tisdag 5 mars
Bänkpress med stopp
1x70
1x90
1x100
1x105
1x110
3x100
TNG:
3x100
3x100

Chins
8xkv
8xkv
8xkv

Roddmaskin
5x90 + 5x60

Onsdag 6 mars
Knäböj
Singlar upp till:
1x120
1x120
1x120
4x105
3x105
3x100

Frontböj
3x70
3x70

Benspark
1 set

Torsdag 7 mars
Hantelpress
3 set

Pill-ups och chins
Ett gäng set

Roddmaskin
1 set

Bänkpress
1 set

Tog ca 15 minuter

Fredag 8 mars
Knäböj
1x70
1x90
2x100
5x110
2x110
1x120
2x100

Frontböj
2x70
3x70
5x70

Marklyft
Upp till 3x150

Lördag 9 mars
Bänkpress
1x84
3x104
4x104
4x104
12x84

Pull-ups
3 set

Hantelrodd
8x46,5

Söndag 10 mars
Marklyft med långsam sänkning
5x116
5x126
5x136
5x148,5

Måndag 11 mars
Hantelpress
3set

Chins
Ett gäng

Roddmaskin
1 set

Onsdag 13 mars
Marklyft
Upp till 1x170
3x150
3x150
4x150

Knäböj
Några set på 100kg

Frontböj
Ett flertal set på 60kg tills benen kändes möra

Pass 2
Bänkpress
3x104
3x104
8x94

Pull-ups
3set

Torsdag 14 mars
Bänkpress
8x94
8x94
8x96,5

Chins
1 set

Fredag 15 mars
Knäböj
1x70
1x90
1x100
1x100
2x100
5x100
2x110
2x110
2x100

Frontböj
Några set på 70kg

Liggande bencurl
2 set

Lördag 16 mars
Marklyft långsam sänkning
1x116
1x146
5x146
3x146
3x146

Söndag 17 mars
Bänkpress
1x94
8x96,5
8x99
7x99

Pull-ups
10x5
10x5
10x5
10x5

Måndag 18 mars
Knäböj
Upp till 5x105
3x100
3x100

Frontböj
5x70
3x80

Tisdag 19 mars
Chins
5x12
5x20 RPB
5x12

Bänkpress
1x90
5x105
5x100
5x100

Chins
10xkv

Hantelpress
10x30

Chins
5xkv

Onsdag 20 mars
Marklyft
2x110
1x120
1x130
1x140
1x150
2x160
5x160 RPB
1x175 PB

Benpress
2 set

Torsdag 21 mars
Bänkpress
1x90
7x100
5x100
5x100

Pull-ups
5x12
4x24
5x14
7xkv

Fredag 22 mars
Bänkpress
5x94
10x94
8x94

Lördag 23 mars
Knäböj
1x20
1x60
1x90
1x100
5x107,5

Marklyft
1x130
1x140
1x150
2x162,5
5x150

Frontböj
1x60
4x80
5x70

Söndag 24 mars
Bänk
1x94
6x104
5x104
5x104

Pull-ups
12xkv
12xkv

Bänk
8x94

Stångcurl
8x40

Måndag 25 mars
Knäböj
2x20
1x70
1x100
5x110
1x110
1x110

Benspark
8x135
8x135

Benpress
1set

Tisdag 26 mars
Bänkpress
1x94
8x99
6x99
6x99

Chins
8x10
8xkv
5xkv

Onsdag 27 mars
Marklyft
2x100
1x120
1x130
1x140
1x150
3x162,5
1x150

Knäböj
Några set på 100kg

Benspark
18x111
8x111
__________________
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 2019-04-08, 17:28   #260 (permalink)
Optimal Body Citizen
 
mawerics avatar
 
Reg.datum: Jan 2011
Inlägg: 3 750
Rep Power: 23
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

Torsdag 28 mars
Bänkpress
1x90
1x100
1x110
2x110
2x110
2x110

Pull-ups
4x20
8xkv
8xkv

Fredag 29 mars
Marklyft
2x110
1x120
1x130
1x140
1x152,5
4x162,5 RPB
3x152,5

Frontböj
1x70
5x80
3x80

Pausböj
5x90

Liggande bencurl
1 set

Lördag 30 mars
Bänkpress
1x94
6x99
6x101,5
6x101,5
6x101,5

Chins
13xkv
10xkv

Söndag 31 mars
Marklyft, långsam sänkning
1x116
1x126
1x146
5x151
5x126
5x126

Måndag 1 april
Bänkpress
1x94
5x106,5
5x106,5
10x94

Pull-ups
6x20
6xkv

Tisdag 2 april
Knäböj
1x20
1x90
1x100
5x110
3x112,5

Benspark enbens
3 set

Onsdag 3 april
Bänkpress
1x90
1x100
5x102,5
5x102,5
5x102,5
5x102,5

Ett gäng chins samt kabelrodd

Torsdag 4 april
Knäböj
1x90
1x100
1x110
5x112,5

Frontböj
1x70
5x80
1x80

Liggande bencurl
1 set

Knäböj
5x90

Fredag 5 april
Bänkpress
1x94
1x104
4x109
4x104
9x94

Pull-ups
10xkv
10xkv
10xkv
10xkv

Lördag 6 april
Marklyft långsam sänkning
1x126
1x136
1x146
5x153,5
5x116
5x116
5x116

Söndag 7 april
Bänkpress
1x94
7x101,5
7x101,5
7x101,5

Chins
10xkv
10xkv
10xkv

Måndag 8 april (hemma, utan musik!)
Marklyft
2x116
1x146
1x156
4x163,5 RPB
10x146 RPB (tidigare RPB: 10x131 och 8x142,5)
__________________
Citat:
Ursprungligen postat av Dr Nick Visa inlägg
Alla tyngder är bara mentalt, oavsett vikt,
maweric är inte uppkopplad  
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