redtull treningslogg

[redtull]

18/12-17
18/12-17

reverse flyes (bakside skuldre) i maskin:
16*10rep*8sett

benkpress:
80*10
110*7
90*10

markløft:
300*1
160*15

enarms roing:
30*10*2sett

[redtull]

19/12-17

helkroppsøkt lette vekter:
etbeinspress
benkpress
markløft
nedtrekk
reverse flyes

[redtull]

21/12-17

benkpress:
90kg*10rep*7set

nedtrekk medium:
10*10@70

pushdown rockystyle:
10*10@40

[redtull]

25/12-17
knebøy:
100*10
120*10
150*10
180*8

millitærpress:
10*10@42,5

nedtrekk:
10*10@65

reverse fly:
10*10@14

[redtull]

28/12-17

benk:
10*8set@90kg

nedtrekk:
10*10@75

pushdown rockystyle:
10*10@45

[redtull]

29/12-17

markløft:
210*5
250*5
280*3
170*12

millitærpress:
40*10
60*10

pp:
100*5

nedtrekk bredt grep:
60*10
80*10
100*6*3set
60*20

[redtull]

31/12-17

lårcurl framside:
10*10@30

lårcurl bakside:
10*10@25

lett benk:
60*20
90*12
60*20

[redtull]

2/1-2018

benkpress:
10*10@80kg

lårcurl framside:
10*10@35kg

nedtrekk:
10*10@70kg

arnold pushdown triceps:
10*10@40kg

reverse fly:
10*10@12kg

[redtull]

noteringer, januar 2018
mark
70%=220
75%=235
80%=250
85%=265
90%=280
95%=300
Week 1:?5 x 5 x 70% (5 sets of 5 reps at 70% of 1RM)
Week 2:?5 x 3 x 75%
Week 3:?5 x 1 x 80%
Week 4:?No deadlifting, but feel free to do accessory movements like good mornings, weighted back raises, reverse hypers, or pull-throughs in the 10+ rep range.
Week 5:?5 x 5 x 75%
Week 6:?5 x 3 x 80%
Week 7:?5 x 1 x 85%
Week 8:?No deadlifting, but do accessory movements.
Week 9:?4 x 5 x 80%
Week 10:?4 x 3 x 85%
Week 11:?4 x 1 x 90%
Week 12:?No deadlifting, but feel free to do accessory movements.
Week 13:?3 x 5 x 85%
Week 14:?3 x 3 x 90%
Week 15:?3 x 1 x 95%
Week 16:?No deadlifting and no lower back work at all.
Week 17:?Retest your max or compete in a powerlifting meet.

[redtull]

3/1-18

sittende mp i smithmaskin:
10*10@ 30kg i skiver

bicepcurl z stang:
10*10@30kg

magemaskin:
10*8@45kg

[redtull]

4/1-18

yoke:
10set*20m@160kg

nedtrekk:
10*10@80kg

pushdownrocky:
10*10@45kg

[redtull]

5/1-17

benkpress:
10*10@90kg

enarmsroing:
10*10@25kg

[redtull]

6/1-18

knebøy:
100*10
120*10
150*10

nedtrekk bredt grep:
10*10@70kg

millitærpress:
40kg*10
70,25kg*10*2set

[redtull]

7/1-18

stokk:
opptil dobbel på 120

nedtrekk bredtgrep:
10*10@75kg

arnold triceps:
10*10@50kg

bicepscurl zstang:
10*10@30kg

[redtull]

8/1-18

millitærpress:
80kg*9  

atlasstein:
100kg*10*3set -123cm
170kg*2rep - 123cm