En blå bjørn

[Bluebearworkout]

DITT TROLL!!!!

[Ulrik91]

Jeg ser ikke noen av dere på lista jeg? jo, vent litt.... jeg måtte bare scrolle ned litt så fant jeg dere

[Bluebearworkout]

Hahahaha..

ON-topic derimot..

Ligger på rundt 4000 på treningsdager og 3000 på fridager nå, her kjører vi hardt!

http://www.myfitnesspal.com/food/diary/sQwin
Totals   3,050kcal   333 karb   86 fett   234 protein

Har ofret litt bio-rytme for å kunne få i meg nok kalorier, men prøver å holde meg til det mest mulig. Skal jobbe mot å ta bedre 1RM i benk enn sigg1 så skal jeg still ei AF og slå han på pallen også.. (okei den siste er løgn, men benken derimot!) også har jeg en konkurranse med pølsa om å få best sammenlagt til desember.

Så nå er det i høygir.. :-) Så får jeg satse på at jeg har litt Tom G. gener slik at jeg klarer å ikke se ut som en oppblåst overvektig gris.. eneste som klarer å se sexy med den kroppsformen er Evis. 240 mark med stopp ved knær liksom, røsk meg i fletta.

[Bluebearworkout]

Tung press-øvelse | Uke 1 @83kg

Tracked a workout for 1,086 pts

Barbell Bench Press: (Benkpress med stopp)
20 kg x 3 reps (+28 pts)
30 kg x 3 reps (+33 pts)
40 kg x 3 reps (+38 pts)
50 kg x 3 reps (+44 pts)
60 kg x 3 reps (+52 pts)
70 kg x 3 reps (+60 pts)
80 kg x 3 reps (+70 pts)
85 kg x 3 reps (+75 pts)
90 kg x 3 reps (+81 pts)
95 kg x 3 reps (+87 pts)
100 kg x 1 reps (+64 pts)
Every set with 1 sec pause on the chest. Working up to a heavy single. (Benk m/stopp 3'ere opp til en tung singel)

Lying Barbell Triceps Extension (JM-press):
30 kg x 6 reps (+11 pts)
40 kg x 6 reps (+12 pts)
50 kg x 6 reps (+14 pts)
55 kg x 6 reps (+16 pts)
60 kg x 6 reps (+17 pts)
62.5 kg x 6 reps (+17 pts)
60 kg x 6 reps (+17 pts)
6 reps up to a set at RPE 8.5ish then drop 5% for another set at the same RPE. This was JM-press not a skullcrush, but JM is missing from the list..

Bent Over Barbell Row:
50 kg x 5 reps (+31 pts)
60 kg x 5 reps (+36 pts)
65 kg x 5 reps (+39 pts)
65 kg x 5 reps (+39 pts)
65 kg x 5 reps (+39 pts)
65 kg x 5 reps (+39 pts)
Pendlay row, 4 sets of 5.. pretty easy.

Kroc Rows:
25 kg x 10 reps (+38 pts)
25 kg x 10 reps (+38 pts)
25 kg x 40 reps (+51 pts)
Very easy, went full out explosive instead.
Skullcrush = JM-press og benkpressen var med stopp.

[Bluebearworkout]

Tung low-box squat | Uke 1 | Syklus 1 @ 83kg

Barbell Box Squat:
40 kg x 2 reps (+21 pts)
40 kg x 3 reps (+25 pts)
50 kg x 3 reps (+29 pts)
60 kg x 3 reps (+33 pts)
70 kg x 3 reps (+39 pts)
80 kg x 3 reps (+45 pts)
90 kg x 3 reps (+52 pts)
100 kg x 3 reps (+61 pts)
110 kg x 1 reps (+48 pts)
120 kg x 1 reps (+56 pts)
130 kg x 1 reps (+65 pts)
140 kg x 1 reps (+75 pts)

Dropped my form on the first 140 attempt, but the second went pretty smooth. Very happy with 140 for a low-box squat! Everything flew up until 140.

Barbell Deadlift:
60 kg x 6 reps (+60 pts)
80 kg x 6 reps (+81 pts)
95 kg x 6 reps (+101 pts)
105 kg x 6 reps (+117 pts)
112.5 kg x 6 reps (+131 pts)
105 kg x 6 reps (+117 pts)
These are deadlifts with two stops. Stopping right below the knees on the way up and on the way down.

Barbell Squat:
60 kg x 15 reps (+70 pts)
60 kg x 10 reps (+66 pts)
These are with the kaatsu method (occlusion, not going all the way up.. constant tension.

Barbell Hip Thrust:
16 kg x 20 reps (+22 pts)
16 kg x 5 reps (+16 pts)
16 kg x 5 reps (+16 pts)
16 kg x 5 reps (+16 pts)
16 kg x 5 reps (+16 pts)

These were with a dumbbell, and done with the myo-rep method. Also, they were on a bench, elevating my legs and my back. (http://trainforlife.no/blogg/myo-reps-in-english/)

[Bluebearworkout]

Tracked a workout for 199 pts
Foam Rolling:
10:00 (+18 pts)
Just an easy rehab workout

Stretching:
0:06:00 (+2 pts)
Just an easy rehab workout

Front Two-Dumbbell Raise:
2 kg x 20 reps (+18 pts)
2 kg x 20 reps (+18 pts)
Just an easy rehab workout

Dumbbell Side Lateral Raise:
2 kg x 20 reps (+36 pts)
2 kg x 20 reps (+36 pts)
Just an easy rehab workout

Dumbbell Rear Delt Row:
2 kg x 20 reps (+14 pts)
2 kg x 20 reps (+14 pts)
Just an easy rehab workout

Lat Pulldown:
40 kg x 15 reps (+22 pts)
40 kg x 10 reps (+21 pts)
Just an easy rehab workout

[Bluebearworkout]

Tracked a workout for 1,850 pts
Push Press:
20 kg x 3 reps (+21 pts)
30 kg x 3 reps (+25 pts)
40 kg x 3 reps (+29 pts)
50 kg x 3 reps (+33 pts)
55 kg x 3 reps (+36 pts)
55 kg x 3 reps (+36 pts)
55 kg x 3 reps (+36 pts)
55 kg x 3 reps (+36 pts)
55 kg x 3 reps (+36 pts)
55 kg x 3 reps (+36 pts)
55 kg x 3 reps (+36 pts)
55 kg x 3 reps (+36 pts)
55 kg x 3 reps (+36 pts)
55 kg x 3 reps (+36 pts)
Conjugate method, 10 sett x 3 reps @ 45sek pause between.

Standing Barbell Shoulder Press:
30 kg x 5 reps (+57 pts)
37.5 kg x 5 reps (+63 pts)
45 kg x 5 reps (+71 pts)
50 kg x 5 reps (+76 pts)
55 kg x 5 reps (+82 pts)
50 kg x 5 reps (+76 pts)
50 kg x 5 reps (+76 pts)
50 kg x 5 reps (+76 pts)
Up to a heavy 5, down about 7.5% and work in 5's untill you hit about RPE 9. (I only got RPE 8)

Dumbbell 2-Arm Triceps Extension:
16 kg x 5 reps (+8 pts)
12 kg x 6 reps (+8 pts)
12 kg x 6 reps (+8 pts)
12 kg x 6 reps (+8 pts)
12 kg x 6 reps (+8 pts)

Seated Cable Row:
85 kg x 12 reps (+61 pts)
85 kg x 3 reps (+40 pts)
85 kg x 3 reps (+40 pts)
85 kg x 3 reps (+40 pts)
85 kg x 3 reps (+40 pts)
MYO-reps

Wide-Grip Lat Pulldown:
80 kg x 12 reps (+52 pts)
90 kg x 3 reps (+40 pts)
90 kg x 3 reps (+40 pts)
90 kg x 3 reps (+40 pts)
90 kg x 3 reps (+40 pts)
90 kg x 3 reps (+40 pts)
90 kg x 3 reps (+40 pts)

Face Pull:
15 kg x 15 reps (+19 pts)
17.5 kg x 15 reps (+19 pts)
12.5 kg x 20 reps (+19 pts)

Incline Dumbbell Curl:
12 kg x 12 reps (+28 pts)
12 kg x 3 reps (+19 pts)
12 kg x 3 reps (+19 pts)
12 kg x 3 reps (+19 pts)
12 kg x 3 reps (+19 pts)
12 kg x 3 reps (+19 pts)
MYO-rep, with constant tention.

Cross Body Hammer Dumbbell Curl:
6 kg x 12 reps (+17 pts)
6 kg x 3 reps (+11 pts)
6 kg x 3 reps (+11 pts)
6 kg x 3 reps (+11 pts)
6 kg x 3 reps (+11 pts)
6 kg x 3 reps (+11 pts)
MYO-rep, with constant tention.

[Bluebearworkout]

Syklus 1, uke 2 | Conjugate lower-body

Tracked a workout for 1,535 pts

Barbell Box Squat:
20 kg x 3 reps (+18 pts)
30 kg x 2 reps (+18 pts)
40 kg x 2 reps (+21 pts)
50 kg x 2 reps (+24 pts)
60 kg x 2 reps (+28 pts)
72.5 kg x 2 reps (+34 pts) x 10 sett @ 45sek pause

Power Clean:
20 kg x 5 reps (+26 pts)
40 kg x 5 reps (+36 pts)
62.5 kg x 2 reps (+34 pts) x 10 sett @ 45sek pause

Barbell Hip Thrust: (band around my knees for glut.medius)
60 kg x 5 reps (+32 pts)
75 kg x 5 reps (+40 pts)
90 kg x 5 reps (+50 pts)
100 kg x 5 reps (+58 pts)
110 kg x 5 reps (+68 pts)
120 kg x 5 reps (+79 pts)
110 kg x 5 reps (+68 pts)

Ett-bens Leg Press: (MYO)
40 kg x 15 reps (+20 pts) + 3,3,3,3,3
40kg x 20 reps med 2 ben
Used one leg, MYO-reps and finished with a very, very easy 20 rep with both legs
.
Calf Press On The Leg Press Machine:
120 kg x 8 reps (+13 pts)
140 kg x 8 reps (+18 pts)
150 kg x 8 reps (+21 pts)
170 kg x 8 reps (+28 pts)
170 kg x 8 reps (+28 pts)
Actually used another machine, but it wasn't available here.

Kommentar:

Lett fin økt, med godt treff i stumpen og godt treff på hamstrings. Fornøyd.

[Bluebearworkout]

Barbell Bench Press med stopp:

20 kg x 5 reps (+35 pts)
35 kg x 3 reps (+35 pts)
47.5 kg x 3 reps (+43 pts)
60 kg x 3 reps (+52 pts)
72.5 kg x 3 reps (+62 pts)
85 kg x 3 reps (+75 pts)
95 kg x 1 reps (+59 pts)
102,5 x 0

.. dagsformen var virkelig ikke der. Skjønner ikke hvorfor jeg valgte å trene i dag, værtfall når t-banen knakk sammen.. visste det var et tegn! When will I learn.. 

JM-press:

35 kg x 5 reps (+11 pts)
45 kg x 5 reps (+12 pts)
52.5 kg x 5 reps (+14 pts)
57.5 kg x 5 reps (+15 pts)
62.5 kg x 5 reps (+16 pts)
67.5 kg x 5 reps (+18 pts)
62.5 kg x 5 reps (+16 pts)

Bent Over Barbell Row:

50 kg x 5 reps (+31 pts)
60 kg x 5 reps (+36 pts)
70 kg x 5 reps (+42 pts)
70 kg x 5 reps (+42 pts)
70 kg x 5 reps (+42 pts)
70 kg x 5 reps (+42 pts)

Kroc Rows:

30 kg x 8 reps (+40 pts)
30 kg x 20 reps (+46 pts)

Incline Dumbbell Curl:

14 kg x 12 reps (+29 pts)
14 kg x 3 reps (+19 pts)
14 kg x 3 reps (+19 pts)
14 kg x 3 reps (+19 pts)

Dumbbell 2-Arm Triceps Extension:

8 kg x 15 reps (+9 pts)
8 kg x 3 reps (+6 pts)
8 kg x 3 reps (+6 pts)
8 kg x 3 reps (+6 pts)
8 kg x 3 reps (+6 pts)
8 kg x 3 reps (+6 pts)
8 kg x 3 reps (+6 pts)
8 kg x 3 reps (+6 pts)

Hammer Dumbbell Curl:

10 kg x 15 reps (+19 pts)
10 kg x 3 reps (+12 pts)
10 kg x 3 reps (+12 pts)
10 kg x 3 reps (+12 pts)
10 kg x 3 reps (+12 pts)

[Ulrik91]

Er det fordelaktig å kjøre flere myo-sett eller er det 1 sett som er optimalt per øvelse/muskel?

[Bluebearworkout]

Når du i en syklus velger prioriterte muskelgrupper for vekst, så kan du kjøre flere myo-serier på den muskelen. Eller flere øvelser. :-) (2 holder som oftest).

[Bluebearworkout]

Deficit Barbell Deadlift:
60 kg x 3 reps (+50 pts)
80 kg x 3 reps (+68 pts)
95 kg x 3 reps (+85 pts)
110 kg x 3 reps (+106 pts)
120 kg x 3 reps (+123 pts)
130 kg x 1 reps (+98 pts)
140 kg x 1 reps (+113 pts)
150 kg x 1 reps (+131 pts)
157.5 kg x 1 reps (+147 pts)

Barbell Deadlift med stopp under knær:
65 kg x 5 reps (+61 pts)
90 kg x 5 reps (+88 pts)
105 kg x 5 reps (+110 pts)
97.5 kg x 5 reps (+99 pts)

Barbell Squat med okklusjon:
60 kg x 12 reps (+68 pts)
70 kg x 12 reps (+79 pts)
80 kg x 10 reps (+90 pts)

Barbell Hip Thrust:
22.5 kg x 15 reps (+23 pts)
22.5 kg x 15 reps (+23 pts)
22.5 kg x 10 reps (+21 pts) (En fot)
22.5 kg x 10 reps (+21 pts) (En fot)

Calf Press On The Leg Press Machine:
60 kg x 6 reps (+5 pts)
80 kg x 6 reps (+6 pts)
100 kg x 6 reps (+9 pts)
120 kg x 6 reps (+12 pts)
140 kg x 6 reps (+16 pts)
160 kg x 6 reps (+22 pts)
180 kg x 6 reps (+30 pts)

Reverse nedtrekk med tau for magen:
25 kg x 10 reps (+11 pts)
35 kg x 10 reps (+13 pts)
35 kg x 10 reps (+13 pts)
35 kg x 10 reps (+13 pts)
35 kg x 10 reps (+13 pts)

[Bluebearworkout]

Push Press:
20 kg x 10 reps (+31 pts)
30 kg x 3 reps (+25 pts)
40 kg x 3 reps (+29 pts)
50 kg x 3 reps (+33 pts)
55 kg x 3 reps (+36 pts)
55 kg x 3 reps (+36 pts)
55 kg x 3 reps (+36 pts)
55 kg x 3 reps (+36 pts)
55 kg x 3 reps (+36 pts)
55 kg x 3 reps (+36 pts)
55 kg x 3 reps (+36 pts)
55 kg x 3 reps (+36 pts)
55 kg x 3 reps (+36 pts)
55 kg x 3 reps (+36 pts)
65 kg x 1 reps (+28 pts)
72.5 kg x 1 reps (+32 pts)
80 kg x 1 reps (+35 pts)
87.5 kg x 1 reps (+40 pts)

10 set x 3 reps at about 60% and then work up to a heavy single. That was all i had time for..

[Bluebearworkout]

Barbell Box Squat:
20 kg x 2 reps (+15 pts)
30 kg x 2 reps (+18 pts)
40 kg x 2 reps (+21 pts)
50 kg x 2 reps (+24 pts)
60 kg x 2 reps (+28 pts)
72.5 kg x 2 reps (+34 pts)
72.5 kg x 2 reps (+34 pts)
72.5 kg x 2 reps (+34 pts)
72.5 kg x 2 reps (+34 pts)
72.5 kg x 2 reps (+34 pts)
72.5 kg x 2 reps (+34 pts)
72.5 kg x 2 reps (+34 pts)
72.5 kg x 2 reps (+34 pts)
72.5 kg x 2 reps (+34 pts)
72.5 kg x 2 reps (+34 pts)

Power Clean:
50 kg x 2 reps (+28 pts)
60 kg x 2 reps (+32 pts)
60 kg x 2 reps (+32 pts)
60 kg x 2 reps (+32 pts)
60 kg x 2 reps (+32 pts)
60 kg x 2 reps (+32 pts)
60 kg x 2 reps (+32 pts)
60 kg x 2 reps (+32 pts)
60 kg x 2 reps (+32 pts)
70 kg x 1 reps (+30 pts)
77.5 kg x 1 reps (+34 pts)
85 kg x 1 reps (+38 pts)

Barbell Hip Thrust:
65 kg x 4 reps (+31 pts)
87.5 kg x 4 reps (+44 pts)
102.5 kg x 4 reps (+55 pts)
120 kg x 4 reps (+72 pts)
130 kg x 4 reps (+83 pts)
140 kg x 4 reps (+97 pts)
127.5 kg x 4 reps (+80 pts)

Leg Press:
50 kg x 12 reps (+21 pts)
50 kg x 3 reps (+13 pts)
50 kg x 3 reps (+13 pts)
50 kg x 3 reps (+13 pts)
50 kg x 3 reps (+13 pts)
50 kg x 3 reps (+13 pts)

One-legged and MYO-reps

[Zenitel]

Hei Grei!

Har du noen formening om hvor lenge det er forsvarlig (mtp muskeltap), å gå på PSMF?

Selv er jeg på min 6. uke og det går egentlig helt greit. Ned 10 kilo, og bra fett-tap.

PeaCe!