Frank The Tank: Oldboys

[Frank T Tank]

08.05.2012

Yoke

160kgx30m, 220x15m, 250x15m, 290x15m

Farmers walk

72kgx30m, 132x30m, 192x15m, 132x15m

[Frank T Tank]

09.05.2012

Skuldre

Hantelpress

10kgx15, 20x12, 30x10, 40x10, 50x8, 76x6

Sidehev

10kg x15, 20x12, 30x10, 40x8, 50x8

Omvendt pec-dec

4 set x8-10 reps x20-40 kg

Rygg

Nedtrekk bak nakke

4 set x 8 x 50-90 kg

Sit.Roing

4 set x 8 x 50-100 kg

Sit-ups

50 stk

[Frank T Tank]

13.05.2012

Smalbenk

20kgx20, 50x12, 80x8, 110x3, 130x3, 110x3

Franskpress

10kgx15, 30x12, 40x10, 70x4, 40x8

Triceps extension enarms

5kgx12, 8x10, 10x8, 15x6, 20x6

Militærpress

20kgx12, 40x8, 60x6, 80x3

Sidehev

[Frank T Tank]

15.05.2012

Benkpress

20kgx20, 50x12, 80x8, 110x10

Skråflies

10kgx10, 15x10, 25x8, 30x7, 42x6

Pullover

15kgx10, 20x10, 30x8, 42x8

Militærpress

20kgx12, 40x10, 60x6, 80x2, 100x1

Sidehev

3-4 set

Shrugs

3 set x 20-42 kg

Sit-ups

50 stk.

[Frank T Tank]

20.05.2012

Yoke

130kgx30m, 190x15m, 330x8m, 250x7m

Framewalk

90kgx30m, 150x15m, 210x7m

Stokk

67kgx6, 97x3, 117x1, 122x0 ,117x1, 122x0

Nesten 122 kg i stokk,tar`n neste gang,fortsatt for dårlig teknikk.

[Frank T Tank]

22.05.2012

Steinløft - 120 cm

Warm-ups 40 kg stang

100kgx6, 130x2

Dekkvelt

280kg x4, 280x4

Ikke noe vondt av steinløfting idag,satser på 170 kg stein er oppe om 4-5 uker.

[Frank T Tank]

26.05.2012

Stokkløft

41 kgx8, 61x6, 81x4, 101x2, 121x0

Farmers walk

112kgx7 m, 135x3m

Stein

90 kgx2, 120x1, 140x1, 170x1

Yoke

160kgx3m, 200x3m, 260x3m, 300x3m, 345 x3m, 390x3m

[Frank T Tank]

28.05.2012

Lightweights i Drammen

Framecarry

90kgx15m, 150x7m, 210x7m, 150x7m

Stokk

67kgx10, 67x10

Dekk

300kgx10, 300x6

Bra med litt kardio,trener for sommerformen nå og at det skal kunne gå an å gå i bar overkropp uten å kaste opp av sitt eget speilbilde 

[Frank T Tank]

29.05.2012

Benkpress

20kgx15, 50x12, 80x10, 110x10, 130x6

Skråflies

12kgx10, 20x9, 25x9, 30x9

Pullover

20kgx12, 30x10

Cable cross

30kgx8, 30x8

Hammercurl

6 sett x5kg-25 kg x 8 rep

Rollouts
sit-ups
kneløft
Magemaskin

[Frank T Tank]

02.06.2012

Militærpress

40kgx12, 60x10, 80x6, 100x1

Pushpress

100kgx8

Smal benk

20kgx15, 50x10, 80x8, 110x7

Sidehev

3 sett x10 -5-15 kg

Pushdown

3 sett x10 - 25-50 kg

[Frank T Tank]

05.06.2012

Stein

10x100 kg, 2x115 kg

Farmers

72kgx30m, 132x15m, 132x15m, 112x15m

Yoke

130 kgx30m, 170x30m

[Frank T Tank]

10.06.2012

Stokk

67kgx6, 87x4, 97x3, 107x2, 111x3, 119 x1

stokkvending

137kgx1

Yoke

130kgx30m, 170x15, 210x15, 270x7m, 330x13m

Stein

100kgx2, 115x2, 130x2, 140x1, 150x1

Ny pers i stokk 119 kg,og pers i stokkvending 137 kg.

[Frank T Tank]

16.06.2012

Benkpress

20kgx20, 50x12, 80x10, 110x5, 140x5, 100x10

Skråflies

3 sett x 10-20kg

Cable cross

3 sett

Bicepscurl
Stangcurl
Rollouts
Planken
Magemaskin
Hang-ups
Pushdown
triceps extension

[Frank T Tank]

20.06.2012

Militærpress

20kgx20, 60x10, 80x6

Pushpress

100kgx2, 110x2, 110x2

Sidehev

3 trippelsett x 12 x 6kg-20 kg

Shrugs

Rollouts
Hang-ups
Magemaskin
Planken

8 sett x12-15

Nedtrekk front

50kgx15, 75x12, 100x10, 125x6

Sit.Row

60kgx10, 100x8, 150x8

[Frank T Tank]

21.06.2012

Farmers

72 kg x7m, 132x6m, 172x4m, 192x4m

Yoke

130kgx7m, 210x4m, 270x4m, 330x3m, 370x4m