Jonas2ks treningslogg

[Jonas2k]

09.04.2013 Uke 2

 

Barbell Squat:

20 kg x 6 reps (+38 pts)

60 kg x 6 reps (+68 pts)

90 kg x 6 reps (+107 pts)

90 kg x 6 reps (+107 pts)

90 kg x 6 reps (+107 pts)

Tyngre enn det burde være

 

Barbell Bench Press:

20 kg x 15 reps (+44 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)

 

Kroc Rows:

31 kg x 6 reps (+38 pts)

31 kg x 6 reps (+38 pts)

31 kg x 6 reps (+38 pts)

Lett.

 

Barbell Hip Thrust:

80 kg x 6 reps (+46 pts)

80 kg x 6 reps (+46 pts)

80 kg x 6 reps (+46 pts)

 

EZ-Bar Curl:

32.5 kg x 6 reps (+17 pts)

32.5 kg x 6 reps (+17 pts)

32.5 kg x 10 reps (+19 pts)

[Jonas2k]

Fredag 12.04.2013 Uke 2

 

Barbell Deadlift:

60 kg x 5 reps (+64 pts)

100 kg x 10 reps (+138 pts)

100 kg x 10 reps (+138 pts)

Forholdsvis lett

 

Seated Dumbbell Shoulder Press:

18.5 kg x 10 reps (+54 pts)

18.5 kg x 10 reps (+54 pts)

18.5 kg x 10 reps (+54 pts)

Middels/tungt

 

Pull-Up:

10 reps (+77 pts)

10 reps (+77 pts)

7 reps (+58 pts)

Tom på slutten her.

 

Dips - Triceps Version:

10 reps || weighted || 10 kg (+66 pts)

10 reps || weighted || 10 kg (+66 pts)

10 reps || weighted || 10 kg (+66 pts)

 

Chin-Up:

3 reps || weighted || 20 kg (+55 pts)

Siden treningspartneren alltid bruker sine 20kg ekstra som unnskyldning for å ikke klare en eneste chins så måtte jeg se om det var så tungt som han skulle ha det til. God stemning etterpå.

[Jonas2k]

Lørdag 13.04.2013 Uke 2

 

Barbell Squat:

20 kg x 10 reps (+42 pts)

60 kg x 5 reps (+64 pts)

75 kg x 15 reps (+101 pts)

75 kg x 15 reps (+101 pts)

Tyngst for pusten

 

Barbell Bench Press:

20 kg x 15 reps (+44 pts)

40 kg x 6 reps (+51 pts)

60 kg x 15 reps (+81 pts)

60 kg x 15 reps (+81 pts)

Bredt grep. Kjente det godt i kassa.

 

Kroc Rows:

23.5 kg x 15 reps (+40 pts)

23.5 kg x 15 reps (+40 pts)

 

Dumbbell Bicep Curl:

11 kg x 15 reps (+29 pts)

11 kg x 15 reps (+29 pts)

 

Vekta var nede på 77.5kg så spist litt for mye den siste tiden.

[Jonas2k]

Mandag 15.04.2013 Uke 3

 

Barbell Deadlift:

60 kg x 5 reps (+64 pts)

80 kg x 5 reps (+87 pts)

105 kg x 5 reps (+126 pts)

125 kg x 6 reps (+180 pts)

Teknikken satt dårlig idag, løftet for mye med rygg.

 

Seated Dumbbell Shoulder Press:

23.5 kg x 6 reps (+56 pts)

23.5 kg x 6 reps (+56 pts)

23.5 kg x 6 reps (+56 pts)

Medium/tungt

 

Pull-Up:

6 reps || weighted || 10 kg (+76 pts)

6 reps || weighted || 10 kg (+76 pts)

6 reps || weighted || 10 kg (+76 pts)

Ny pers. Tungt

 

Dips - Triceps Version:

6 reps || weighted || 15 kg (+43 pts)

6 reps || weighted || 15 kg (+43 pts)

6 reps || weighted || 15 kg (+43 pts)

Lett/medium. Tangering av pers om jeg ikke tar helt feil.

[Jonas2k]

Onsdag 17.04.2013 Uke 3

 

Barbell Squat:

20 kg x 10 reps (+42 pts)

60 kg x 6 reps (+68 pts)

82.5 kg x 10 reps (+106 pts)

82.5 kg x 10 reps (+106 pts)

82.5 kg x 10 reps (+106 pts)

 

Barbell Bench Press:

20 kg x 10 reps (+42 pts)

50 kg x 5 reps (+55 pts)

72.5 kg x 10 reps (+92 pts)

72.5 kg x 10 reps (+92 pts)

72.5 kg x 10 reps (+92 pts)

Gikk mye bedre idag enn sist 10 repp trening

 

Kroc Rows:

26 kg x 10 reps (+39 pts)

26 kg x 10 reps (+39 pts)

26 kg x 10 reps (+39 pts)

Lett/medium

 

Pallof Press :

34 kg x 10 reps (+32 pts)

34 kg x 10 reps (+32 pts)

34 kg x 10 reps (+32 pts)

Veldig lett/teknikk trening

 

Hammer Dumbbell Curl:

16 kg x 10 reps (+19 pts)

16 kg x 8 reps (+19 pts)

16 kg x 8 reps (+19 pts)

[Jonas2k]

Fredag 19.04.2013

 

Barbell Deadlift:

60 kg x 7 reps (+71 pts)

95 kg x 15 reps (+136 pts)

 

Seated Dumbbell Shoulder Press:

18.5 kg x 15 reps (+57 pts)

18.5 kg x 15 reps (+57 pts)

 

Chin-Up:

12 reps (+77 pts)

8 reps (+56 pts)

Dårlig i form idag

 

Dips - Triceps Version:

15 reps || weighted || 7.5 kg (+99 pts)

15 reps || weighted || 7.5 kg (+99 pts)

Siste sett var tungt

[Jonas2k]

Mandag 22.04.2013 Uke 4

 

Barbell Squat:

20 kg x 5 reps (+35 pts)

60 kg x 5 reps (+64 pts)

92.5 kg x 6 reps (+111 pts)

92.5 kg x 6 reps (+111 pts)

92.5 kg x 6 reps (+111 pts)

To siste sett med belte, føltes mye bedre og lettere.

 

Barbell Bench Press:

20 kg x 15 reps (+44 pts)

60 kg x 6 reps (+68 pts)

70 kg x 6 reps (+79 pts)

70 kg x 6 reps (+79 pts)

70 kg x 6 reps (+79 pts)

Bredt grep. Medium

 

Kroc Rows:

33.5 kg x 6 reps (+39 pts)

33.5 kg x 6 reps (+39 pts)

33.5 kg x 6 reps (+39 pts)

Medium

 

EZ-Bar Curl:

32.5 kg x 6 reps (+17 pts)

32.5 kg x 6 reps (+17 pts)

32.5 kg x 12 reps (+19 pts)

Var noe små røde skiver på i tillegg

[Jonas2k]

Fredag 26.04.2013 Uke 4

 

Barbell Deadlift:

60 kg x 8 reps (+73 pts)

90 kg x 3 reps (+81 pts)

105 kg x 10 reps (+149 pts)

105 kg x 10 reps (+149 pts)

Kjørte belte på siste sett, mye bedre trykk. Medium/tungt

 

Seated Dumbbell Shoulder Press:

21 kg x 10 reps (+58 pts)

21 kg x 10 reps (+58 pts)

21 kg x 10 reps (+58 pts)

Tungt

 

Pull-Up:

10 reps (+77 pts)

9 reps (+71 pts)

6 reps (+52 pts)

Jesus for en møkkaøkt

 

Dips - Triceps Version:

10 reps || weighted || 12.5 kg (+72 pts)

10 reps || weighted || 12.5 kg (+72 pts)

10 reps || weighted || 12.5 kg (+72 pts)

Medium/tungt

 

Skikkelig rævva økt idag, slapp og jævlig.

[Quazer-]

Noe bilder som viser fremgang fra den gang til nå?

[Jonas2k]

Har ingen liggende, men har tenkt på å ta noen for å se om det er noe forskjell mellom dagens kroppsvekt og før deffen.

[Jonas2k]

Mandag 06.05.2013 Uke 4

 

Barbell Squat:

20 kg x 10 reps

60 kg x 5 reps

75 kg x 12 reps

 

Barbell Bench Press:

20 kg x 15 reps

40 kg x 5 reps

62.5 kg x 15 reps

62.5 kg x 15 reps

 

Kroc Rows:

25 kg x 15 reps

25 kg x 15 reps

 

Pluss masse curls på slutten, har blitt litt pause fra treningen av diverse årsaker så kommer nok ikke tilbake for fult før neste uke.

[Jonas2k]

Tirsdag 14.05.2013 Uke 5

 

Barbell Deadlift:

60 kg x 8 reps (+73 pts)

100 kg x 5 reps (+117 pts)

115 kg x 4 reps (+134 pts)

130 kg x 6 reps (+194 pts)

Tungt og deilig. Mixed grep

 

Seated Dumbbell Shoulder Press:

26 kg x 6 reps (+61 pts)

26 kg x 6 reps (+61 pts)

26 kg x 6 reps (+61 pts)

Tungt

 

Pull-Up:

6 reps || weighted || 10 kg (+76 pts)

6 reps || weighted || 10 kg (+76 pts)

6 reps || weighted || 10 kg (+76 pts)

 

Dips - Triceps Version:

6 reps || weighted || 20 kg (+50 pts)

6 reps || weighted || 20 kg (+50 pts)

6 reps || weighted || 20 kg (+50 pts)

Ny pers! Medium/Tungt

 

Vekta visste 75kg så da er det slutt på deff og start på vedlikehold av vekta fram til høsten. Starter nok på kreatin igjen også. Kjørte også 3x15 sek med RKC-planke, uvant. Ellers var det en digg økt!

[Jonas2k]

Onsdag 15.05.2013 Uke 5

 

Barbell Squat:

20 kg x 10 reps (+42 pts)

60 kg x 5 reps (+64 pts)

85 kg x 10 reps (+110 pts)

85 kg x 10 reps (+110 pts)

85 kg x 10 reps (+110 pts)

Belte på to siste

 

Barbell Bench Press:

20 kg x 15 reps (+45 pts)

45 kg x 5 reps (+53 pts)

65 kg x 10 reps (+84 pts)

65 kg x 10 reps (+84 pts)

65 kg x 10 reps (+84 pts)

Bredt grep

 

Kroc Rows:

28.5 kg x 10 reps (+40 pts)

28.5 kg x 10 reps (+40 pts)

28.5 kg x 10 reps (+40 pts)

 

Pallof Press :

41 kg x 10 reps (+36 pts)

41 kg x 10 reps (+36 pts)

41 kg x 10 reps (+36 pts)

Lett

 

Dumbbell Bicep Curl:

13.5 kg x 10 reps (+28 pts)

13.5 kg x 10 reps (+28 pts)

13.5 kg x 10 reps (+28 pts)

 

EZ-Bar Curl:

27.5 kg x 10 reps (+17 pts)

27.5 kg x 8 reps (+17 pts)

27.5 kg x 8 reps (+17 pts)

Sittende

[Jonas2k]

Lørdag 18.05.2013 Uke 5

 

Barbell Deadlift:

60 kg x 8 reps (+73 pts)

80 kg x 5 reps (+87 pts)

100 kg x 15 reps (+146 pts)

100 kg x 15 reps (+146 pts)

Tungt. Pump som aldri før i underarmene.

 

Seated Dumbbell Shoulder Press:

21 kg x 12 reps (+60 pts)

21 kg x 12 reps (+60 pts)

Helt dau her.

 

Lat Pulldown:

66 kg x 15 reps (+33 pts)

66 kg x 5 reps (+26 pts)

 

Måtte bare gi opp her, helt tom og plutselig kvalm. Trene i lokaler uten aircondition eller lignende er grusomt. Jaja, fornøyd med marken værtfall.

[Jonas2k]

Mandag 20.05.2013 Uke 6

 

Barbell Bench Press:

20 kg x 15 reps (+45 pts)

62.5 kg x 6 reps (+73 pts)

82.5 kg x 6 reps (+98 pts)

82.5 kg x 6 reps (+98 pts)

82.5 kg x 6 reps (+98 pts)

Medium

 

Barbell Squat:

20 kg x 10 reps (+42 pts)

60 kg x 6 reps (+68 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)

 

Kroc Rows:

36 kg x 6 reps (+41 pts)

36 kg x 6 reps (+41 pts)

36 kg x 6 reps (+41 pts)

Småtungt

 

EZ-Bar Curl:

37.5 kg x 6 reps (+18 pts)

37.5 kg x 6 reps (+18 pts)

37.5 kg x 6 reps (+18 pts)

Tungt

 

Pluss litt RKC-planke på slutten.

[Akse]

Gode løft!

[Jonas2k]

Takk for det.

 

Torsdag 23.05.2013 Uke 6

 

Barbell Deadlift:

60 kg x 5 reps (+64 pts)

100 kg x 3 reps (+94 pts)

110 kg x 10 reps (+160 pts)

Ny pers

 

Seated Dumbbell Shoulder Press:

23.5 kg x 10 reps (+66 pts)

23.5 kg x 10 reps (+66 pts)

23.5 kg x 10 reps (+66 pts)

Ny pers her og. Begynner å bli tungt

 

Lat Pulldown:

73 kg x 10 reps (+34 pts)

73 kg x 10 reps (+34 pts)

73 kg x 10 reps (+34 pts)

Lite gira på pullups idag så ble nedtrekk istedefor. Medium/tungt

 

Dips - Triceps Version:

10 reps || weighted || 15 kg (+73 pts)

10 reps || weighted || 15 kg (+73 pts)

10 reps || weighted || 15 kg (+73 pts)

Den store persedagen, ny pers her og. Tungt

 

Knall økt, spesielt med tanke på hvor lite mat jeg har spist de siste to dagene.

Endret 23. mai 2013 av Jonas2k

[Jonas2k]

Fredag 24.05.2013 Uke 6

 

Barbell Squat:

20 kg x 10 reps (+42 pts)

60 kg x 5 reps (+64 pts)

77.5 kg x 15 reps (+105 pts)

77.5 kg x 15 reps (+105 pts)

Ny pers? Tror pinadø det altså. Kjøpt nytt belte idag så testet det ut på toppsettene. Kjentes bra ut

 

Barbell Bench Press:

20 kg x 15 reps (+45 pts)

45 kg x 5 reps (+53 pts)

62.5 kg x 15 reps (+86 pts)

62.5 kg x 15 reps (+86 pts)

Bredt grep.

 

Kroc Rows:

26 kg x 15 reps (+41 pts)

26 kg x 15 reps (+41 pts)

 

Preacher Curl:

17.5 kg x 15 reps (+16 pts)

22.5 kg x 15 reps (+17 pts)

 

Pallof Press :

36 kg x 15 reps (+35 pts)

36 kg x 15 reps (+35 pts)

[Jonas2k]

Mandag 27.05.2013 Uke 7

 

Barbell Deadlift:

60 kg x 8 reps (+73 pts)

100 kg x 4 reps (+107 pts)

120 kg x 4 reps (+144 pts)

135 kg x 5 reps (+197 pts)

Tangering av pers satt på 15kg mer kroppsvekt. Litt skuffa da jeg hadde tenkt meg 6 reps, men det hadde gått utover ryggen.

 

Seated Dumbbell Shoulder Press:

28.5 kg x 4 reps (+59 pts)

28.5 kg x 4 reps (+59 pts)

28.5 kg x 5 reps (+65 pts)

Tungt som fy. Måtte ha litt hjelp på å få manualene opp i utgangspunktet. I overkant keik på siste repp på andre sett så ørlite assistanse på venstre hånd. Ny pers på siste sett

 

Pull-Up:

4 reps || weighted || 12.5 kg (+59 pts)

4 reps || weighted || 12.5 kg (+59 pts)

5 reps || weighted || 12.5 kg (+70 pts)

Ny pers. Deilig å trene tungt igjen.

 

Dips - Triceps Version:

6 reps || weighted || 25 kg (+57 pts)

6 reps || weighted || 25 kg (+57 pts)

6 reps || weighted || 25 kg (+57 pts)

Ny pers.

 

Endelig litt energi på trening igjen, morro. Spesielt deilig å kunne få satt perser igjen, både repspers og vektpers. Litt skuffa over marken, men resten av treningen veide opp.

[Jonas2k]

Onsdag 29.05.2013 Uke 7

 

Barbell Squat:

20 kg x 10 reps (+42 pts)

60 kg x 5 reps (+64 pts)

87.5 kg x 10 reps (+114 pts)

87.5 kg x 10 reps (+114 pts)

87.5 kg x 10 reps (+114 pts)

Bra trykk idag, er godformen i bøy på vei tilbake? Helt sikkert ny pers på 10 reps.

 

Barbell Bench Press:

20 kg x 15 reps (+45 pts)

50 kg x 5 reps (+57 pts)

75 kg x 10 reps (+97 pts)

75 kg x 10 reps (+97 pts)

75 kg x 10 reps (+97 pts)

Tungt, gikk bare såvidt på siste reps

 

Kroc Rows:

31 kg x 10 reps (+42 pts)

31 kg x 10 reps (+42 pts)

31 kg x 10 reps (+42 pts)

 

Droppet curls pga eksamensstress. Ufattelig varmt i dag også, gikk på autopilot fra det siste settet på bøy og utover.