Jonas2ks treningslogg

[Jonas2k]

Tirsdag 15.01.2013

 

Benkpress m/stopp

60kg x 10

60kg x 10

60kg x 10

 

Knebøy m/stopp

70kg x 5

70kg x 5

70kg x 8

 

Smal kabelroing

60kg x 8

60kg x 8

60kg x 8

 

Kommentar

Trener bare lett/deloading denne uka. Aldri trent med stopp i bunnen på benk og bøy før så det var gøy nok det. Satser på å starte på x-size på vedlikehold neste uke.

[Jonas2k]

Tirsdag 23.01.2013

 

Barbell Bench Press:

20 kg x 10 reps (+42 pts)

40 kg x 6 reps (+51 pts)

60 kg x 3 reps (+52 pts)

80 kg x 6 reps (+92 pts)

75 kg x 6 reps (+86 pts)

75 kg x 6 reps (+86 pts)

75 kg x 6 reps (+86 pts)

 

Seated Cable Row:

59 kg x 6 reps (+36 pts)

59 kg x 6 reps (+36 pts)

59 kg x 6 reps (+36 pts)

59 kg x 6 reps (+36 pts)

 

Pull-Up:

6 reps (+55 pts)

6 reps (+55 pts)

5 reps (+48 pts)

4 reps (+41 pts)

 

Standing Military Press:

20 kg x 6 reps (+57 pts)

45 kg x 6 reps (+82 pts)

45 kg x 6 reps (+82 pts)

45 kg x 6 reps (+82 pts)

 

Dips - Chest Version:

6 reps (+24 pts)

6 reps (+24 pts)

 

Kommentar

Startet med x-size. Grei trening, benken var usedvanlig tung.

[Jonas2k]

Torsdag 24.01.2013

 

Barbell Squat:

20 kg x 6 reps (+38 pts)

60 kg x 5 reps (+64 pts)

90 kg x 6 reps (+107 pts)

90 kg x 6 reps (+107 pts)

90 kg x 6 reps (+107 pts)

90 kg x 6 reps (+107 pts)

 

Romanian Deadlift:

20 kg x 6 reps (+30 pts)

60 kg x 6 reps (+54 pts)

60 kg x 6 reps (+54 pts)

60 kg x 6 reps (+54 pts)

 

Dumbbell Bulgarian Split Squat:

11 kg x 6 reps (+41 pts)

11 kg x 6 reps (+41 pts)

11 kg x 6 reps (+41 pts)

 

Barbell Hip Thrust:

60 kg x 6 reps (+34 pts)

60 kg x 6 reps (+34 pts)

60 kg x 6 reps (+34 pts)

 

Kommentar

Alt utenom knebøy var nye øvelser så kjørte temmelig lett i dag. Tok og noe mage på slutten

[Jonas2k]

Fredag 25.01.2013 - Medium/lett bryst, skuldre og triceps

 

Barbell Bench Press:

20 kg x 10 reps (+42 pts)

32.5 kg x 5 reps (+43 pts)

45 kg x 12 reps (+62 pts)

55 kg x 10 reps (+70 pts)

65 kg x 8 reps (+79 pts)

 

Incline Dumbbell Bench Press:

23.5 kg x 10 reps (+64 pts)

23.5 kg x 10 reps (+64 pts)

23.5 kg x 10 reps (+64 pts)

 

Machine Chest Fly (Pec Deck):

59 kg x 15 reps (+19 pts)

59 kg x 15 reps (+19 pts)

59 kg x 15 reps (+19 pts)

 

Side Lateral Raise:

6 kg x 12 reps (+8 pts)

6 kg x 12 reps (+8 pts)

6 kg x 12 reps (+8 pts)

 

Lying Barbell Triceps Extension ("Skullcrusher"):

15 kg x 10 reps (+9 pts)

15 kg x 10 reps (+9 pts)

15 kg x 10 reps (+9 pts)

 

Triceps Pushdown - V-Bar Attachment:

32 kg x 12 reps (+12 pts)

27 kg x 8 reps (+11 pts)

23 kg x 8 reps (+10 pts)

Dropsett, cirka antall reps

 

Kommentar

Lett trening. Fortsatt småforkjøla så håper det gir seg snart.

[Jonas2k]

Mandag 28.01.2013 medium/lett bein, rygg og biceps

 

Barbell Deadlift:

60 kg x 8 reps (+73 pts)

70 kg x 12 reps (+91 pts)

85 kg x 10 reps (+110 pts)

100 kg x 8 reps (+133 pts)

 

Lat Pulldown:

59 kg x 10 reps (+28 pts)

59 kg x 10 reps (+28 pts)

59 kg x 10 reps (+28 pts)

Underhåndsgrep

 

Seated Cable Row:

49.5 kg x 12 reps (+36 pts)

49.5 kg x 12 reps (+36 pts)

49.5 kg x 12 reps (+36 pts)

49.5 kg x 12 reps (+36 pts)

Maskinroing med bryststøtte

 

Face Pull:

32 kg x 15 reps (+23 pts)

32 kg x 15 reps (+23 pts)

32 kg x 15 reps (+23 pts)

 

EZ-Bar Curl:

22.5 kg x 10 reps (+16 pts)

22.5 kg x 10 reps (+16 pts)

22.5 kg x 10 reps (+16 pts)

 

Cross Body Hammer Dumbbell Curl:

13.5 kg x 10 reps (+19 pts)

11 kg x 7 reps (+17 pts)

9 kg x 5 reps (+15 pts)

Dropsett

 

Leg Press:

170 kg x 20 reps (+55 pts)

Altfor lett

 

Kjekt å få pumpa litt igjen etter en lang helg uten trening. Må huske kalk på neste trening.

Endret 28. januar 2013 av Jonas2k

[Jonas2k]

Tirsdag 29.01.2013 Tung overkropp

 

Barbell Bench Press:

20 kg x 10 reps (+42 pts)

40 kg x 6 reps (+51 pts)

60 kg x 4 reps (+59 pts)

77.5 kg x 6 reps (+89 pts)

77.5 kg x 6 reps (+89 pts)

77.5 kg x 6 reps (+89 pts)

77.5 kg x 5 reps (+84 pts)

 

Seated Cable Row:

61.5 kg x 6 reps (+37 pts)

61.5 kg x 6 reps (+37 pts)

61.5 kg x 6 reps (+37 pts)

61.5 kg x 6 reps (+37 pts)

 

Standing Military Press:

47.5 kg x 5 reps (+80 pts)

47.5 kg x 5 reps (+80 pts)

47.5 kg x 4 reps (+73 pts)

 

Pull-Up:

4 reps (+41 pts)

4 reps (+41 pts)

4 reps (+41 pts)

4 reps (+41 pts)

 

Dips - Triceps Version:

6 reps || weighted || 2.5 kg (+29 pts)

6 reps || weighted || 2.5 kg (+29 pts)

 

Møkka trening, lite søvn etter skolestart så null trykk på trening i dag. Satser på en bedre økt neste uke.

[Jonas2k]

Onsdag 30.01.2013 Tung Bein

 

Barbell Squat:

• 20 kg x 6 reps (+38 pts)
  
• 60 kg x 5 reps (+64 pts)
  
• 80 kg x 3 reps (+70 pts)
  
• 95 kg x 6 reps (+115 pts)
  
• 95 kg x 6 reps (+115 pts)
  
• 95 kg x 6 reps (+115 pts)
  
• 95 kg x 6 reps (+115 pts)
  

Romanian Deadlift:

• 65 kg x 6 reps (+58 pts)
  
• 65 kg x 6 reps (+58 pts)
  
• 65 kg x 6 reps (+58 pts)
  

Dumbbell Bulgarian Split Squat:

• 13.5 kg x 6 reps (+43 pts)
  
• 13.5 kg x 6 reps (+43 pts)
  
• 13.5 kg x 6 reps (+43 pts)
  

Barbell Hip Thrust:

• 65 kg x 6 reps (+37 pts)
  
• 65 kg x 6 reps (+37 pts)
  
• 65 kg x 6 reps (+37 pts)
  

Preacher Curl:

• 17.5 kg x 25 reps (+17 pts)
  
• 17.5 kg x 25 reps (+17 pts)
  

Skulle egentlig ikke ta noe biceps, men hadde så god tid så da ble det litt disco. Bøyen var tung ellers var resten lett. Hadde og noe magetrening.

[Jonas2k]

Fredag 01.02.2013 medium/lett bryst, skuldre og triceps.

 

Barbell Bench Press:

20 kg x 8 reps (+40 pts)

35 kg x 6 reps (+47 pts)

47.5 kg x 12 reps (+65 pts)

57.5 kg x 10 reps (+73 pts)

67.5 kg x 8 reps (+82 pts)

 

Incline Dumbbell Bench Press:

26 kg x 10 reps (+69 pts)

26 kg x 10 reps (+69 pts)

26 kg x 10 reps (+69 pts)

 

Dumbbell Flyes:

8 kg x 15 reps (+18 pts)

8 kg x 15 reps (+18 pts)

8 kg x 15 reps (+18 pts)

Maskinen var i ustand så da ble det manualer idag

 

Side Lateral Raise:

7 kg x 12 reps (+8 pts)

7 kg x 12 reps (+8 pts)

7 kg x 12 reps (+8 pts)

7 kg x 12 reps (+8 pts)

 

Lying Barbell Triceps Extension ("Skullcrusher"):

25 kg x 10 reps (+11 pts)

25 kg x 10 reps (+11 pts)

25 kg x 10 reps (+11 pts)

 

Triceps Pushdown - V-Bar Attachment:

32 kg x 13 reps (+13 pts)

27 kg x 7 reps (+10 pts)

23 kg x 8 reps (+10 pts)

Dropsett

 

Grei økt, får virkelig kjørt tricepsen på siste øvelse.

[Jonas2k]

Søndag 03.02.2013 medium/lett bein, rygg og biceps.

 

Barbell Deadlift:

60 kg x 5 reps (+64 pts)

77.5 kg x 12 reps (+101 pts)

90 kg x 10 reps (+119 pts)

105 kg x 8 reps (+143 pts)

 

Lat Pulldown:

66 kg x 10 reps (+31 pts)

66 kg x 10 reps (+31 pts)

66 kg x 10 reps (+31 pts)

Underhåndsgrep

 

Seated Cable Row:

58.5 kg x 12 reps (+41 pts)

58.5 kg x 12 reps (+41 pts)

58.5 kg x 12 reps (+41 pts)

58.5 kg x 12 reps (+41 pts)

Maskinroing med bryststøtte

 

Face Pull:

36 kg x 15 reps (+26 pts)

36 kg x 15 reps (+26 pts)

36 kg x 15 reps (+26 pts)

 

EZ-Bar Curl:

25 kg x 10 reps (+17 pts)

25 kg x 10 reps (+17 pts)

25 kg x 10 reps (+17 pts)

 

Cross Body Hammer Dumbbell Curl:

13.5 kg x 10 reps (+19 pts)

11 kg x 6 reps (+16 pts)

9 kg x 6 reps (+16 pts)

 

Leg Press:

190 kg x 20 reps (+64 pts)

 

Lett trening, sånn bortsett fra beinpressen som var medium.

[Jonas2k]

Tirsdag 05.02.2013. Tung Overkropp

 

Barbell Bench Press:

20 kg x 15 reps (+44 pts)

40 kg x 8 reps (+54 pts)

60 kg x 6 reps (+68 pts)

77.5 kg x 6 reps (+89 pts)

77.5 kg x 6 reps (+89 pts)

77.5 kg x 6 reps (+89 pts)

77.5 kg x 6 reps (+89 pts)

 

Seated Cable Row:

66 kg x 6 reps (+40 pts)

66 kg x 6 reps (+40 pts)

66 kg x 6 reps (+40 pts)

66 kg x 6 reps (+40 pts)

Smalt grep som det alltid har vært på x-size

 

Standing Military Press:

20 kg x 6 reps (+57 pts)

40 kg x 5 reps (+72 pts)

47.5 kg x 6 reps (+85 pts)

47.5 kg x 6 reps (+85 pts)

47.5 kg x 6 reps (+85 pts)

 

Pull-Up:

5 reps (+48 pts)

5 reps (+48 pts)

5 reps (+48 pts)

5 reps (+48 pts)

 

Dips - Triceps Version:

6 reps || weighted || 5 kg (+32 pts)

6 reps || weighted || 5 kg (+32 pts)

 

Mye mer trøkk i dag på tross av lite søvn etter Super Bowl. Både kabelroinga og dips er det en del å gå på. Resten er sånn tålig tungt, kan nok fortsatt øke litt før det er stopp. Vekta stod på 80,5kg som den har gjort den siste tiden noe som overrasket litt da jeg presset nedpå litt over 4500 kcal på Super Bowl dagen. Ligger vanligvis på 2300-2500 kcal så spiser tydeligvis ikke nok til vanlig. Kommer til å øke inntaket bittegrann for å unngå nedgang, men heller gå opp 0.5 - 1kg iløpet denne runden med x-size. Forøvrig godt fornøyd med programmet da progresjonen på øvelsene går etter dagsform og ikke "vanlig" progresjon der man øker med 2.5kg hver trening uansett. Eneste er at jeg savner litt å ha toppsett på benk, bøy og militærpress, men kjenner at jeg har godt av å ta flere sett på de tyngste vektene.

[Jonas2k]

Onsdag 06.02.2013 Tung Bein

 

Barbell Squat:

20 kg x 10 reps (+42 pts)

60 kg x 6 reps (+68 pts)

80 kg x 6 reps (+92 pts)

100 kg x 6 reps (+124 pts)

100 kg x 6 reps (+124 pts)

100 kg x 6 reps (+124 pts)

100 kg x 6 reps (+124 pts)

Lite trykk idag. Hater at det er 4 sett på dager som denne. Teknikken svikta litt på slutten, kneene gikk litt innover

 

Romanian Deadlift:

70 kg x 6 reps (+62 pts)

70 kg x 6 reps (+62 pts)

70 kg x 6 reps (+62 pts)

Lett

 

Dumbbell Bulgarian Split Squat:

16 kg x 6 reps (+44 pts)

16 kg x 6 reps (+44 pts)

16 kg x 6 reps (+44 pts)

 

Barbell Hip Thrust:

70 kg x 6 reps (+39 pts)

70 kg x 6 reps (+39 pts)

70 kg x 6 reps (+39 pts)

 

Glemte vekk mage.

[Jonas2k]

Fredag 08.02.2013 medium/lett bryst, skuldre og triceps.

 

Barbell Bench Press:

20 kg x 10 reps (+42 pts)

37.5 kg x 8 reps (+52 pts)

50 kg x 12 reps (+67 pts)

60 kg x 10 reps (+76 pts)

70 kg x 8 reps (+85 pts)

 

Incline Dumbbell Bench Press:

28.5 kg x 9 reps (+73 pts)

28.5 kg x 8 reps (+72 pts)

28.5 kg x 8 reps (+72 pts)

 

Machine Chest Fly (Pec Deck):

66 kg x 15 reps (+22 pts)

66 kg x 15 reps (+22 pts)

66 kg x 15 reps (+22 pts)

 

Side Lateral Raise:

8 kg x 12 reps (+9 pts)

8 kg x 10 reps (+8 pts)

8 kg x 10 reps (+8 pts)

8 kg x 10 reps (+8 pts)

 

Lying Barbell Triceps Extension ("Skullcrusher"):

27.5 kg x 10 reps (+11 pts)

27.5 kg x 10 reps (+11 pts)

27.5 kg x 10 reps (+11 pts)

 

Triceps Pushdown - V-Bar Attachment:

32 kg x 13 reps (+13 pts)

27 kg x 8 reps (+11 pts)

23 kg x 8 reps (+10 pts)

Dropsett

 

Benk var lett. Skråbenk og sidehev derimot var tungt i dag.

[Jonas2k]

Mandag 11.02.2013 medium/lett bein, rygg og biceps.

 

Barbell Deadlift:

60 kg x 6 reps (+68 pts)

80 kg x 12 reps (+105 pts)

95 kg x 10 reps (+128 pts)

110 kg x 8 reps (+154 pts)

Hvem trenger kardio når man har høyrepp mark?

 

Lat Pulldown:

68.5 kg x 10 reps (+32 pts)

68.5 kg x 10 reps (+32 pts)

68.5 kg x 10 reps (+32 pts)

Underhånd

 

Seated Cable Row:

60.5 kg x 12 reps (+42 pts)

60.5 kg x 12 reps (+42 pts)

60.5 kg x 12 reps (+42 pts)

60.5 kg x 12 reps (+42 pts)

Maskin

 

Hadde ekstremt dårlig tid i dag så da ble det kun de viktigste øvelsene.

[Jonas2k]

Tirsdag 12.02.2013 Tung Overkropp

 

Barbell Bench Press:

20 kg x 15 reps (+44 pts)

40 kg x 8 reps (+54 pts)

60 kg x 6 reps (+68 pts)

80 kg x 6 reps (+92 pts)

80 kg x 6 reps (+92 pts)

80 kg x 6 reps (+92 pts)

80 kg x 6 reps (+92 pts)

 

Seated Cable Row:

68.5 kg x 6 reps (+42 pts)

68.5 kg x 6 reps (+42 pts)

68.5 kg x 6 reps (+42 pts)

68.5 kg x 6 reps (+42 pts)

 

Standing Military Press:

20 kg x 6 reps (+57 pts)

40 kg x 3 reps (+58 pts)

50 kg x 6 reps (+89 pts)

50 kg x 6 reps (+89 pts)

50 kg x 6 reps (+89 pts)

 

Chin-Up:

6 reps (+37 pts)

6 reps (+37 pts)

6 reps (+37 pts)

6 reps (+37 pts)

Mye lettere med chins så kommer til å alternere mellom pullups og chins framover

 

Dips - Triceps Version:

6 reps || weighted || 7.5 kg (+35 pts)

6 reps || weighted || 7.5 kg (+35 pts)

 

Gikk overraskende greit selvom vekta var helt nede i 78.7kg tidlig i dag og det har blitt lite søvn de siste nettene. Må tydeligvis begynne å ete mer! Skulle jo opp, ikke ned. Brukte belte på benk og militærpress.

[Akse]

Du har gått ned 4kg uten å justere matinntaket ditt?

[Jonas2k]

Har egentlig justert det opp siden jeg startet på x-size, men tydeligvis ikke nok. Mistenker dog at de kiloene som har forsvunnet denne uken nok bare er væske o.l. så er nok oppe igjen på 80 iløpet av noen dager.

[Jonas2k]

Torsdag 14.02.2013 Tung Bein.

 

Barbell Squat:

20 kg x 10 reps (+42 pts)

60 kg x 6 reps (+68 pts)

82.5 kg x 4 reps (+82 pts)

102.5 kg x 4 reps (+111 pts)

102.5 kg x 4 reps (+111 pts)

102.5 kg x 4 reps (+111 pts)

102.5 kg x 4 reps (+111 pts)

Beina var tomme idag så trente med overskudd. Kommer sterkere tilbake neste gang.

 

Romanian Deadlift:

75 kg x 6 reps (+67 pts)

75 kg x 6 reps (+67 pts)

75 kg x 6 reps (+67 pts)

Lett

 

Dumbbell Bulgarian Split Squat:

18.5 kg x 6 reps (+46 pts)

18.5 kg x 6 reps (+46 pts)

18.5 kg x 6 reps (+46 pts)

 

Barbell Hip Thrust:

75 kg x 6 reps (+43 pts)

75 kg x 6 reps (+43 pts)

75 kg x 6 reps (+43 pts)

 

Vekta viste 79,5kg så fortsatt for lett.

[Jonas2k]

Fredag 15.02.2013 medium/lett bryst, skuldre og triceps.

 

Barbell Bench Press:

20 kg x 15 reps (+44 pts)

40 kg x 10 reps (+56 pts)

52.5 kg x 12 reps (+70 pts)

62.5 kg x 10 reps (+79 pts)

72.5 kg x 8 reps (+88 pts)

Begynner å bli tungt

 

Incline Dumbbell Bench Press:

28.5 kg x 10 reps (+74 pts)

28.5 kg x 10 reps (+74 pts)

28.5 kg x 10 reps (+74 pts)

Tungt

 

Machine Chest Fly (Pec Deck):

67.5 kg x 12 reps (+21 pts)

67.5 kg x 10 reps (+21 pts)

67.5 kg x 7 reps (+20 pts)

Annerledes maskin idag pga vedlikehold på senteret. Forøvrig helt jævli i forhold til den andre

 

Side Lateral Raise:

8 kg x 12 reps (+9 pts)

8 kg x 12 reps (+9 pts)

8 kg x 12 reps (+9 pts)

8 kg x 12 reps (+9 pts)

 

Lying Barbell Triceps Extension ("Skullcrusher"):

30 kg x 10 reps (+12 pts)

30 kg x 10 reps (+12 pts)

30 kg x 10 reps (+12 pts)

Tungt

 

Triceps Pushdown - V-Bar Attachment:

34.5 kg x 12 reps (+13 pts)

29.5 kg x 8 reps (+11 pts)

25.5 kg x 10 reps (+11 pts)

Dropsett

[Jonas2k]

Lørdag 16.02.2013 medium/lett bein, rygg og biceps.

 

Barbell Deadlift:

60 kg x 6 reps (+68 pts)

85 kg x 12 reps (+113 pts)

100 kg x 10 reps (+138 pts)

115 kg x 8 reps (+166 pts)

Note to self: Ikke legg igjen kalken hjemme. Hadde grepet til ei tolv år gammel jente på toppsettet selv med mixed grep

 

Lat Pulldown:

73 kg x 10 reps (+34 pts)

73 kg x 10 reps (+34 pts)

73 kg x 10 reps (+34 pts)

Underhåndsgrep. Helsikkes pump i bicepsen!

 

Seated Cable Row:

67.5 kg x 12 reps (+47 pts)

67.5 kg x 12 reps (+47 pts)

67.5 kg x 12 reps (+47 pts)

67.5 kg x 12 reps (+47 pts)

Maskin

 

Face Pull:

38.5 kg x 15 reps (+27 pts)

38.5 kg x 15 reps (+27 pts)

38.5 kg x 15 reps (+27 pts)

 

EZ-Bar Curl:

27.5 kg x 10 reps (+17 pts)

27.5 kg x 10 reps (+17 pts)

27.5 kg x 10 reps (+17 pts)

 

Cross Body Hammer Dumbbell Curl:

13.5 kg x 9 reps (+18 pts)

11 kg x 5 reps (+15 pts)

9 kg x 5 reps (+15 pts)

Dropsett, helt kjørt

[Jonas2k]

Mandag 18.02.2013 Tung Overkropp

 

Barbell Bench Press:

20 kg x 15 reps (+44 pts)

45 kg x 8 reps (+59 pts)

62.5 kg x 6 reps (+71 pts)

82.5 kg x 6 reps (+96 pts)

82.5 kg x 6 reps (+96 pts)

82.5 kg x 6 reps (+96 pts)

82.5 kg x 6 reps (+96 pts)

Siste repsen på siste settet gikk bare såvidt, men rusha litt på det settet.

 

Seated Cable Row:

73 kg x 6 reps (+44 pts)

73 kg x 6 reps (+44 pts)

73 kg x 6 reps (+44 pts)

73 kg x 6 reps (+44 pts)

 

Standing Barbell Shoulder Press (OHP):

20 kg x 6 reps (+52 pts)

40 kg x 3 reps (+53 pts)

52.5 kg x 4 reps (+72 pts)

52.5 kg x 4 reps (+72 pts)

52.5 kg x 4 reps (+72 pts)

Lite kraft igjen her.

 

Pull-Up:

6 reps (+55 pts)

6 reps (+55 pts)

6 reps (+55 pts)

6 reps (+55 pts)

Fuck ye, ekstravekt neste trening!

 

Dips - Triceps Version:

6 reps || weighted || 10 kg (+39 pts)

6 reps || weighted || 10 kg (+39 pts)

Begynner å bli småtungt.