Erik sin logg. Handbak og diett :)

[believe93]

Dietmar uke 8 dag 2

                                       
Benkpress   KG   77,5   90,0   102,5   107,5   115,0   120,0   120,0   122,5
med stopp   Reps   5     5       4              3              2              2              2                 4           
                               
                              
Triceps   SxR   3x8-6                        

Nakke 3x10 Mixerfra smalt til middels og til bredt grep i shrugs..   125kg
Oppsummering

Benken var kjipt tung.. Men fordi jeg bomma på løftebanen på 3 OG 4. Målet er 3-4 reps m/stopp på 130kg om 3 uker:=)

[believe93]

Endelig fått mixmaster, er overlykkelig, nå kan jeg bare drikke forkost1 min.

100g havre melk 60g shake nøtter rosiner
kesam funlight
5 risbrød m ost og skinke 2xlitago sjokomelk
60g shake
kjøttkaer og poteter + saus
50g shake
tunfisk 150g kesam
150g kesam 2 ss olivenolje litt nøtter 30gshake casein

[believe93]

Dietmar uke 9

Bicepscurl 1x10 22.5kg pr hand, 3x6 30kg pr hand

Benkpress / stopp   KG   77.5   90.0   97.5   105.0   110.0   117.5   117.5   105.0   77.5
middels bredt grep   Reps   6   5   4    3               3              2              2              3             8

Lattrowing stang   SxR   3x8-6                        


Oppsummering

Bra med trykk, armene begynner åkomme seg styrkemessig. Benken var lett

[believe93]

Dietmar uke 9 dag 2


Frontpress med   KG   72,5   80,0   80,0   85,0   
vektstang   Reps      4    3      3             4 pers       
Triceps   SxR   3x8-6   
Kabelroing 3x8-6
Shrugs 3x10x125kg
         
Oppsummering

Persen var tung.... Ikke fornøyd selvom det var pers.

[believe93]

har vært dårlig kosthold i det siste, er dritlei all denna mat1. Men starter skikkelig igjenn nå snart På fredag skal jeg slå til med 4 reps m stopp på 127.5kg i benken  >

Målet ved programmet er 3 * 130kg m stopp  4 * 90kg millitærpress  7 * 65kg bicepscurl

Dette tror jeg, jeg skal fikse lett.. Etter dette blir det 8 ukers dietmar igjen.

Målet da blir   3 * 140kg m stopp  3-4 * 100kg millitærpress  7 * 70kg bicepscurl (strict)

Skal og fullføre elektro vg2 nå, så skal jeg gå på påbygg og på høgskole i oslo tror jeg, jeg har og sagt jeg skal bli styrkeløfter, og det blir jeg, nå først for Førde Il også for Oslo Sk ?

[believe93]

Dietmar uke9 dag 3                        

                        
biceps m hantler 1x10 25kg  3x6-8 30kg pr.hantel

      
Benkpress   KG   77,5   90,0   105,0   110,0   117,5   122,5    122,5   127,5   127,5   90  4     3   3   2   2   1   1   2   2   4

         
Lattrowing stang   SxR   3x6                           
Push ups m. vekt   SxR   3x6         
Oppsummering
                  
eller Dips m. vekt                                 

[Junkfood-mannen]

Du burde trene underkroppen på en eller annen måte selv om vanlige øvelser gjør vondt. Om ikke annet så for å opprettholde muskelmassen.

[believe93]

Du burde trene underkroppen på en eller annen måte selv om vanlige øvelser gjør vondt. Om ikke annet så for å opprettholde muskelmassen.

Ja, jeg trener litt ben, men blir ikke mye, er bare 2x10 lårcurl,litt hamstrings og bulgarsk utfall i uka med 20kg hantler pr.hand . Jeg bare logger det ikke,

[Junkfood-mannen]

Ja, jeg trener litt ben, men blir ikke mye, er bare 2x10 lårcurl,litt hamstrings og bulgarsk utfall i uka med 20kg hantler pr.hand . Jeg bare logger det ikke,

Da så:)

[believe93]

Dietmar uke 10 dag 1

Bicepscurl 25kg 1x10   2x6 32.5kg pr hand

Benkpress / stopp   KG   77,5   90,0   97,5   105,0   110,0   110,0                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            
middels bredt grep   Reps   7   5   5   3   3   3      

Lattrowing stang   SxR   3x6                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       

Oppsummering
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  

[believe93]

100g havregryn melk 60g shake nøttemix

kesam m funlight

4 risbrød m ost og skinke + sjokomelk

sjokomelk

60g shake

middag

50g shake

tunfisk 300g kesam

neve m nøtter og 2 ss olje 30g casein

[believe93]

trening tirsdag


Planken, glute brigde, mage dill osvosv.

[believe93]

Dietmar uke 10 dag 2

Shrugs 1x10 130kg 1x10 140kg 1x5 140kg

Benkpress   KG   77,5   90,0   97,5   105,0   105,0   110,0   110,0
med stopp   Reps   5   5   4   4   4   3   3



Push ups m. vekt   SxR   3x6


Oppsummering
      
Liker ikke at skuldrene mine lager poppe lyder når jeg strekker de ut i dvs stillinger, er ikke vondt, bare litt irriterandes og ubehagelig, benken ok. Prøvde noen rotatecuff øvelser for skuldrrene, virker som å funke

[believe93]

Dietmar uke 10 dag 3


Benkpress   KG   75,0   87,5   100,0   107,5   112,5   112,5
smalt grep   Reps   5   5   4   3   2   2



Frontpress med   KG   67,5   77,5   85,0   90,0   90,0
vektstang   reps            5       4     3       3       3
Oppsummering

Fornøyd med ny pers i millitærpress, det som er skuffendes er att det var sinnsykt tunge 3 reppers... Benken var lett, men var trøtt grunnet lite søvn..

[believe93]

Dietmar uke 11 dag 1

Bicepscurl 2x6 35kg.pr hand

Benkpress   KG   77,5   90,0   97,5   105,0   110,0
med stopp   Reps   4   4   3   3   3


Lattrowing stang   SxR   2x6

Oppsummering