Mandag:
Cycling:0:30:00 || 10 km (+140 pts)
Stiff Leg Barbell Good Morning: 20 kg x 15 reps (+22 pts)
40 kg x 8 reps (+27 pts)
50 kg x 4 reps (+25 pts)
50 kg x 4 reps (+25 pts)
50 kg x 4 reps (+25 pts)
50 kg x 4 reps (+25 pts)
Bent Over Barbell Row: 22 kg x 15 reps (+25 pts)
28 kg x 10 reps (+26 pts)
32 kg x 6 reps (+25 pts)
32 kg x 6 reps (+25 pts)
32 kg x 6 reps (+25 pts)
32 kg x 6 reps (+25 pts)
Stiff-Legged Barbell Deadlift: 20 kg x 20 reps (+47 pts)
100 kg x 6 reps (+124 pts)
110 kg x 3 reps (+109 pts)
110 kg x 3 reps (+109 pts)
110 kg x 3 reps (+109 pts)
Sola skinner ute. Det er ikke et mennesket på senteret. Grepet glipper før ryggen gjør og tankene mine er bare på turen jeg skal ta i hele august... = hitting the showers-------------------------------
Cycling: 0:30:00 || 10 km (+140 pts)
Barbell Bench Press: 20 kg x 60 reps (+65 pts)
60 kg x 15 reps (+81 pts)
90 kg x 6 reps (+107 pts)
90 kg x 6 reps (+107 pts)
90 kg x 5 reps (+101 pts)
Bestemmer meg for å prøve en ny øvelse så tømmer ikke på benkenDumbbell Bench Press: 22 kg x 15 reps (+63 pts)
30 kg x 8 reps (+73 pts)
30 kg x 8 reps (+73 pts)
30 kg x 7 reps (+71 pts)
30 kg x 6 reps (+68 pts)
Crush-grip... altså skvise dumbbellsa så hardt mot hverandre som mulig mens man benker. Denne øvelsen har jeg tro på. Funker som en kombinasjon av flyes og dumbbell benkpress. liky!!!Standing Barbell Shoulder Press: 20 kg x 10 reps (+58 pts)
30 kg x 6 reps (+60 pts)
30 kg x 6 reps (+60 pts)
30 kg x 3 reps (+45 pts)
Er latterlig svak i denne øvelsenCable Crossover: 17.5 kg x 10 reps (+10 pts)
21 kg x 6 reps (+9 pts)
20 kg x 8 reps (+10 pts)
20 kg x 8 reps (+10 pts)
Vanlig stående flyes med høyt festeBarbell Shrug: 20 kg x 15 reps (+16 pts)
70 kg x 20 reps (+37 pts)
70 kg x 6 reps (+29 pts)
70 kg x 6 reps (+29 pts)
70 kg x 6 reps (+29 pts)
70 kg x 6 reps (+29 pts)
MYO-repsBarbell Curl: 20 kg x 15 reps (+16 pts)
30 kg x 12 reps (+18 pts)
30 kg x 3 reps (+12 pts)
30 kg x 2 reps (+10 pts)
30 kg x 1 reps (+8 pts)
MYO-reps. Korte pauser. Noen tvungne repsTriceps Pushdown: 35 kg x 20 reps (+14 pts)
35 kg x 8 reps (+12 pts)
35 kg x 6 reps (+11 pts)
35 kg x 6 reps (+11 pts)
MYO-repsBarbell Incline Shoulder Raise: 12.5 kg x 15 reps (+10 pts)
12.5 kg x 5 reps (+8 pts)
12.5 kg x 5 reps (+8 pts)
12.5 kg x 5 reps (+8 pts)
12.5 kg x 5 reps (+8 pts)
MYO-repsOG I MORRA STARTER JEG PÅ EN 31 DAGER OG 2000KM LANG SYKKELTUR. SNAKKAS!!
Det blir nok litt mere
og
istedet for vanlig styrke. Jeg har nå "bulka" opp i noen uker så jeg ikke mister alt for masse masse på turen