Baronens treningslogg...

[Bar0nen]

11.06.12
Dumbbell Lying Rear Lateral Raise:
10 kg x 12 reps (+18 pts)
10 kg x 9 reps (+17 pts)
10 kg x 8 reps (+17 pts)
Machine Shoulder (Military) Press:
54 kg x 10 reps (+31 pts)
54 kg x 9 reps (+30 pts)
54 kg x 8 reps (+30 pts)
54 kg x 7 reps (+29 pts)
Upright Barbell Row:
27.5 kg x 12 reps (+24 pts)
27.5 kg x 12 reps (+24 pts)
27.5 kg x 12 reps (+24 pts)
27.5 kg x 12 reps (+24 pts)
Hack Squat:
20 kg x 8 reps (+15 pts)
40 kg x 8 reps (+20 pts)
40 kg x 8 reps (+20 pts)
40 kg x 8 reps (+20 pts)
Stiff-Legged Barbell Deadlift:
40 kg x 10 reps (+56 pts)
40 kg x 10 reps (+56 pts)

Notes:
Føler hacksquatmaskinen tar veldig på toppen av låra. Beinpressen tar mer nederst på låra. Lurer litt på om jeg bør kjøre begge øvelsene.
Kjørte litt lett på upright row idag, vurderer egentlig å bytte ut øvelsen etterhvert. Ser ann litt.

[Bar0nen]

12.06.12
Pendlay Row:
50 kg x 8 reps (+47 pts)
50 kg x 8 reps (+47 pts)
50 kg x 8 reps (+47 pts)
50 kg x 8 reps (+47 pts)
Close-Grip Front Lat Pulldown:
70 kg x 12 reps (+22 pts)
70 kg x 10 reps (+22 pts)
70 kg x 10 reps (+22 pts)
70 kg x 9 reps (+21 pts)
Triceps Pushdown:
80 kg x 14 reps (+26 pts)
80 kg x 3 reps (+17 pts)
80 kg x 3 reps (+17 pts)
80 kg x 3 reps (+17 pts)
80 kg x 3 reps (+17 pts)
Myo reps 12s rest
Plank:
70 sec (+24 pts)
Chin-Up:
12 reps || 0 kg (+81 pts)
3 reps || 0 kg (+13 pts)
3 reps || 0 kg (+13 pts)
3 reps || 0 kg (+13 pts)
3 reps || 0 kg (+13 pts)
3 reps || 0 kg (+13 pts)
Myo reps 15s rest
Machine Dips:
35 kg x 8 reps (+12 pts)
40 kg x 8 reps (+13 pts)
45 kg x 8 reps (+14 pts)
50 kg x 8 reps (+15 pts)
55 kg x 8 reps (+17 pts)
60 kg x 8 reps (+18 pts)
65 kg x 8 reps (+19 pts)
60 kg x 8 reps (+18 pts)
60 kg x 8 reps (+18 pts)

Notes:
Hadde egentlig bra med energi idag! SICK!
Byttet ut wide grip assisted pull-ups med chins (underhåndsgrep, ca skulderbredde). Fornøyd med 12 reps, tror jeg har økt litt der. Lurer også litt på om jeg skal fortsette med myoreps på chin-up.

Byttet også ut vanlig dips med machine dips for en liten periode. Aldri prøvd maskinen før og syns jeg sank litt på vektene i vanlig dips. Føltes egentlig bra, tok godt på triceps.

[Bar0nen]

13.06.12 - Dobbeløkt
Barbell Deadlift:
60 kg x 5 reps (+56 pts)
70 kg x 5 reps (+65 pts)
80 kg x 5 reps (+76 pts)
90 kg x 5 reps (+88 pts)
100 kg x 5 reps (+102 pts)
@8
Push-Up:
22 reps (+33 pts)
30 reps (+45 pts)
20 reps (+30 pts)
20 reps (+30 pts)
30 reps (+45 pts)
Cable Crossover:
22.5 kg x 10 reps (+10 pts)
22.5 kg x 10 reps (+10 pts)
22.5 kg x 10 reps (+10 pts)
Plank:
80 sec (+27 pts)
80 sec (+27 pts)
Barbell Bench Press:
50 kg x 10 reps (+65 pts)
70 kg x 6 reps (+79 pts)
90 kg x 4 reps (+92 pts)
88 kg x 5 reps (+98 pts)

3 timer pause, ny styrkeøkt:
Barbell Curl:
28 kg x 15 reps (+18 pts)
28 kg x 3 reps (+12 pts)
28 kg x 3 reps (+12 pts)
28 kg x 3 reps (+12 pts)
28 kg x 3 reps (+12 pts)
Barbell Incline Bench Press:
60 kg x 12 reps (+63 pts)
60 kg x 3 reps (+42 pts)
60 kg x 3 reps (+42 pts)
12s rest
Dumbbell Flyes:
25 kg x 10 reps (+22 pts)
25 kg x 8 reps (+21 pts)
25 kg x 8 reps (+21 pts)
25 kg x 8 reps (+21 pts)
Concentration Curls:
11 kg x 12 reps (+9 pts)
11 kg x 9 reps (+9 pts)
11 kg x 8 reps (+8 pts)

Notes:
Måtte kjøre 2 økter idag pga tidsmangel. Energien ble litt dårligere på økt 2, men kom meg nå igjennom

[Bar0nen]

14.06.12
Dumbbell Lying Rear Lateral Raise:
10 kg x 8 reps (+17 pts)
10 kg x 8 reps (+17 pts)
10 kg x 8 reps (+17 pts)
Machine Shoulder (Military) Press:
50 kg x 10 reps (+29 pts)
50 kg x 8 reps (+28 pts)
50 kg x 7 reps (+27 pts)
50 kg x 8 reps (+28 pts)
Dumbbell Side Lateral Raise:
8 kg x 10 reps (+35 pts)
8 kg x 10 reps (+35 pts)
8 kg x 10 reps (+35 pts)

Notes:
Hadde dårlig tid idag så skippet bein. Har hatt en beinøkt allerede denne uken så var ikke så farlig.

[Bar0nen]

18.06.12
Pendlay Row:
50 kg x 9 reps (+48 pts)
50 kg x 8 reps (+47 pts)
50 kg x 9 reps (+48 pts)
50 kg x 10 reps (+49 pts)
Close-Grip Front Lat Pulldown:
70 kg x 12 reps (+22 pts)
70 kg x 10 reps (+22 pts)
70 kg x 10 reps (+22 pts)
70 kg x 10 reps (+22 pts)
Triceps Pushdown:
85 kg x 12 reps (+28 pts)
85 kg x 3 reps (+18 pts)
85 kg x 2 reps (+15 pts)
Plank:
80 sec (+27 pts)
Chin-Up:
13 reps || 0 kg (+90 pts)
3 reps || 0 kg (+13 pts)
3 reps || 0 kg (+13 pts)
3 reps || 0 kg (+13 pts)
3 reps || 0 kg (+13 pts)
3 reps || 0 kg (+13 pts)
Machine Dips:
60 kg x 12 reps (+19 pts)
60 kg x 10 reps (+19 pts)
60 kg x 10 reps (+19 pts)
60 kg x 8 reps (+18 pts)

Notes:

[Bar0nen]

20.06.12
Barbell Bench Press:
50 kg x 10 reps (+65 pts)
70 kg x 6 reps (+79 pts)
88 kg x 5 reps (+98 pts)
88 kg x 6 reps (+104 pts)
Barbell Curl:
30 kg x 12 reps (+18 pts)
30 kg x 3 reps (+12 pts)
30 kg x 3 reps (+12 pts)
30 kg x 3 reps (+12 pts)
12s rest
Hanging Straight Leg Raise:
12 reps (+5 pts)
Barbell Incline Bench Press:
60 kg x 14 reps (+65 pts)
60 kg x 3 reps (+42 pts)
60 kg x 2 reps (+35 pts)
12s rest
Dumbbell Flyes:
30 kg x 6 reps (+22 pts)
30 kg x 5 reps (+20 pts)
30 kg x 5 reps (+20 pts)
30 kg x 5 reps (+20 pts)
Plank:
80 sec (+27 pts)
Crunch:
25 reps (+12 pts)
15 reps (+7 pts)
Hammer Dumbbell Curl:
14 kg x 10 reps (+19 pts)
14 kg x 10 reps (+19 pts)
14 kg x 10 reps (+19 pts)

Notes:
Merker benken har blitt litt tyngre om dagen, men morgenvekt på ca 78,5-79 nå så har jo skrapt av litt også.

[Bar0nen]

21.06.12
Dumbbell Side Lateral Raise:
10 kg x 8 reps (+35 pts)
10 kg x 8 reps (+35 pts)
10 kg x 8 reps (+35 pts)
10 kg x 8 reps (+35 pts)
Seated Dumbbell Shoulder Press:
14 kg x 8 reps (+29 pts)
18 kg x 8 reps (+32 pts)
20 kg x 8 reps (+34 pts)
18 kg x 8 reps (+32 pts)
18 kg x 8 reps (+32 pts)
Face Pull:
20 kg x 8 reps (+18 pts)
40 kg x 8 reps (+25 pts)
50 kg x 8 reps (+29 pts)
60 kg x 8 reps (+34 pts)
65 kg x 8 reps (+36 pts)
Seated Calf Raise:
40 kg x 8 reps (+13 pts)
50 kg x 8 reps (+15 pts)
60 kg x 8 reps (+18 pts)
70 kg x 6 reps (+19 pts)
Hack Squat:
0 kg x 8 reps (+11 pts)
20 kg x 8 reps (+15 pts)
40 kg x 8 reps (+20 pts)

Notes:

[Bar0nen]

23.06.12
Pendlay Row:
50 kg x 8 reps (+47 pts)
50 kg x 12 reps (+50 pts)
Triceps Pushdown:
85 kg x 12 reps (+28 pts)
85 kg x 3 reps (+18 pts)
85 kg x 3 reps (+18 pts)
85 kg x 3 reps (+18 pts)
85 kg x 3 reps (+18 pts)
Plank:
80 sec (+27 pts)
Chin-Up:
14 reps || 0 kg (+91 pts)
3 reps || 0 kg (+12 pts)
3 reps || 0 kg (+12 pts)
3 reps || 0 kg (+12 pts)
3 reps || 0 kg (+12 pts)
3 reps || 0 kg (+12 pts)
Machine Dips:
60 kg x 12 reps (+19 pts)
60 kg x 10 reps (+19 pts)
60 kg x 10 reps (+19 pts)
60 kg x 9 reps (+18 pts)
Barbell Deadlift:
60 kg x 3 reps (+45 pts)
80 kg x 3 reps (+61 pts)
90 kg x 3 reps (+71 pts)
100 kg x 3 reps (+82 pts)
110 kg x 3 reps (+95 pts)
120 kg x 3 reps (+111 pts)

Notes:
På tide å få opp marken litt igjen syns jeg <_<

[espen0102]

kanskje et veldig dumt spørsmål, men jeg har aldri sett det før.. Hva betyr f.eks. +12 pts?

[Bar0nen]

25.06.12
Barbell Bench Press:
50 kg x 10 reps (+65 pts)
70 kg x 6 reps (+79 pts)
90 kg x 6 reps (+107 pts)
90 kg x 4 reps (+92 pts)
Barbell Curl:
34 kg x 11 reps (+19 pts)
34 kg x 3 reps (+13 pts)
34 kg x 2 reps (+11 pts)
Barbell Incline Bench Press:
64 kg x 11 reps (+66 pts)
64 kg x 3 reps (+44 pts)
64 kg x 3 reps (+44 pts)
64 kg x 1 reps (+30 pts)
15s rest
Dumbbell Flyes:
25 kg x 10 reps (+22 pts)
25 kg x 7 reps (+21 pts)
25 kg x 8 reps (+21 pts)
25 kg x 8 reps (+21 pts)
Plank:
90 sec (+31 pts)
Crunch:
20 reps (+10 pts)
30 reps (+15 pts)
25 reps (+12 pts)
25 reps (+12 pts)
Hammer Dumbbell Curl:
14 kg x 11 reps (+19 pts)
14 kg x 8 reps (+18 pts)
14 kg x 10 reps (+19 pts)

Notes:
Tror nok jeg bytter ut skråbenken neste bryst/biceps-økt. Vurderer cross-over istedet en liten periode. Muligens også bytte benk helt med 3s stopp.

[Bar0nen]

kanskje et veldig dumt spørsmål, men jeg har aldri sett det før.. Hva betyr f.eks. +12 pts?

Hehe.
Nei, altså. Det er en "sosial" nettside for trening. www.fitocracy.com hvor man kan logge øktene sine og får poeng som igjen gjør at man levler opp. Den funksjonen i seg selv har ingen betydning for min del, men fordelen er at de har en veldig bra app til både andoid og iphone som gjør loggingen meget enkel.
Da går jeg så bare inn på nettsiden og kopierer teksten. Dvs også at poengsummen følger med og den gidder jeg ikke fjerne :p

Fordelen er at jeg slipper å skrive inn alt manuelt når jeg kommer hjem fra trening.

[Bar0nen]

26.06.12
Seated Calf Raise:
40 kg x 8 reps (+13 pts)
50 kg x 8 reps (+15 pts)
60 kg x 8 reps (+18 pts)
70 kg x 6 reps (+19 pts)
Hack Squat:
0 kg x 5 reps (+9 pts)
40 kg x 8 reps (+20 pts)
40 kg x 8 reps (+20 pts)
40 kg x 8 reps (+20 pts)
Leg Press:
60 kg x 8 reps (+21 pts)
80 kg x 8 reps (+24 pts)
100 kg x 8 reps (+28 pts)
120 kg x 8 reps (+33 pts)
Standing Barbell Shoulder Press:
20 kg x 8 reps (+56 pts)
30 kg x 8 reps (+64 pts)
34 kg x 8 reps (+68 pts)
40 kg x 8 reps (+75 pts)
44 kg x 8 reps (+79 pts)

Notes:
Ble litt lat økt idag. Fikk kjørt beina ålreit, men alle manualene var rota bort til helvete. Litt dårlig form og sliten så stakk heller hjem enn å fullføre skulderøkten.

[Bar0nen]

27.06.12
Pendlay Row:
50 kg x 8 reps (+47 pts)
50 kg x 8 reps (+47 pts)
50 kg x 8 reps (+47 pts)
Triceps Pushdown:
90 kg x 10 reps (+29 pts)
90 kg x 3 reps (+20 pts)
90 kg x 3 reps (+20 pts)
90 kg x 3 reps (+20 pts)
Plank:
90 sec (+31 pts)
Chin-Up:
10 reps || weighted || 5 kg (+71 pts)
2 reps || weighted || 5 kg (+8 pts)
2 reps || weighted || 5 kg (+8 pts)
1.5 reps || weighted || 5 kg (+6 pts)
Machine Dips:
60 kg x 12 reps (+19 pts)
60 kg x 12 reps (+19 pts)
60 kg x 10 reps (+19 pts)
60 kg x 10 reps (+19 pts)
Barbell Deadlift:
60 kg x 2 reps (+38 pts)
80 kg x 1 reps (+41 pts)
90 kg x 1 reps (+48 pts)
100 kg x 1 reps (+56 pts)
110 kg x 1 reps (+65 pts)
120 kg x 1 reps (+75 pts)
130 kg x 1 reps (+88 pts)
Close-Grip Front Lat Pulldown:
70 kg x 12 reps (+22 pts)
70 kg x 8 reps (+21 pts)
70 kg x 8 reps (+21 pts)

Notes:
Ålreit økt. Hadde greit med energi selv om jeg trente en times tid etter jeg hadde stått opp.

[Bar0nen]

Tok noen formbilder rett etter jeg sto opp idag.

[Bar0nen]

28.06.12
Barbell Bench Press:
50 kg x 10 reps (+65 pts)
70 kg x 6 reps (+79 pts)
90 kg x 3 reps (+81 pts)
70 kg x 10 reps (+88 pts)
Barbell Curl:
34 kg x 10 reps (+19 pts)
34 kg x 2 reps (+11 pts)
34 kg x 2 reps (+11 pts)
34 kg x 2 reps (+11 pts)
Dumbbell Flyes:
25 kg x 10 reps (+22 pts)
25 kg x 8 reps (+21 pts)
25 kg x 8 reps (+21 pts)
25 kg x 10 reps (+22 pts)
Hammer Dumbbell Curl:
14 kg x 10 reps (+19 pts)
14 kg x 8 reps (+18 pts)
14 kg x 9 reps (+19 pts)
Cable Crossover:
15 kg x 8 reps (+9 pts)
20 kg x 8 reps (+10 pts)
25 kg x 8 reps (+10 pts)
30 kg x 8 reps (+11 pts)
25 kg x 8 reps (+10 pts)
Hanging Straight Leg Raise:
15 reps (+6 pts)
12 reps (+5 pts)
12 reps (+5 pts)

Notes: