Skyndar långsamt 2.0 TinyGastrocnemius träningsjournal

Axlar/armar 16 del 2

Superset
Unilateral Cable SLR
6,25x10
6,25x10
6,25x10
High rope cable row
22,5x15
22,5x15
22,5x15

Superset
Cable triceps pulldowns
45x15
45x15
45x15
Cable rope hammercurls
45x12
45x12
45x12

Cable concentration curls
13,75x12
13,75x12
13,75x12

Blev en hel del extra också

Rygg/biceps 16

Makrlyft
145
40% 57,5x5
50% 72,5x5
60% 87,5x3
65% 95x5
75% 107,5x5
85% 123,5x11 PB

Rack row
60x8
70x8
80x6
90x4
70x10
70x8

Lat pulldowns
30x8
50x8
60x6
Dropset
55x7
50x10
45x8
40x9
35x11

Superset
CC curls
13,75x15
13,75x15
13,75x12
Reversgrip ez bar curl
25x15
25x15
25x12

Bröst/triceps 16

Bänk
85
20x5
40% 35x5
50% 42,5x5
60% 50x3
65% 55x5
75% 62,5x5
85% 72,5x15
62,5x15
62,5x15

DB bänk
12x8
20x5
25x5
30x11
35x8
30x8

Facepulls
30x18
30x18
30x18

Low to high cable fly
15x12
15x10
15x8

Cable OH triceps extension (V-gripp)
41,25x15
41,25x15
41,25x13

Unilateral cable triceps pulldown
12,5x13
12,5x10
12,5x12

Ben 16

Squat
110
20x5
40% 45x5
50% 55x5
60% 65x3
65% 72,5x5
75% 82,5x5
85% 93,5x10 PB

Leg curl
35x10
35x10
35x10

Legpress
140x15
140x15
140x15

Leg extension
17,5x20
17,5x20
17,5x20

Superset
Seated calfraise
40x15
40x15
40x15
Calfpress
160x10
160x10
160x10

Axlar/armar 17

OHP
62,5
20x10
40% 25x5
50% 30x5
60% 37,5x3
70% 42,5x3
80% 50x3
90% 56x9 PB

CG bench
20x8
40x5
55x5
65x5
75x11 PB
67,5x11
67,5x11

Superset
Unilateral Cable SLR
6,25x12
6,25x12
6,25x12
Reverse pecdec
22,5x15
22,5x15
22,5x15

Superset
Cable triceps pulldowns
46,25x15
46,25x15
46,25x15
Cable rope hammercurls
46,25x12
46,25x12
46,25x12

Cable concentration curls
15x12
15x12
15x12

Rygg/hamstring 17

Makrlyft
145
40% 57,5x5
50% 72,5x5
60% 87,5x3
70% 102,5x3
80% 115x3
90% 130x7

Superset
Hamstring curls
25x15
25x15
25x15
Seated calfraise
40x15
40x15
40x15

Lat pulldowns
30x8
37,5x10
45x5
35x15
35x10
Ont i vänster axel

Standing cable row
30x15
40x15
50x15
60x12
50x8

Kände mig inte helt 100 idag..

Bröst/triceps 17

Bänk
85
20x5
40% 35x5
50% 42,5x5
60% 50x3
70% 60x3
80% 67,5x3
90% 76x12 PB
67,5x12
67,5x12

DB bänk
12x8
20x5
25x5
30x5
35x8
30x8
30x7

Low to high cable fly
15x12
15x10
12,5x10

Facepulls
32,5x18
32,5x18
32,5x18

Cable OH triceps extension (V-gripp)
41,25x15
41,25x15
41,25x15

Unilateral cable triceps pulldown
12,5x10
12,5x10
12,5x10

Ben 17

Squat
110
20x5
40% 45x5
50% 55x5
60% 65x3
70% 77,5x3
80% 87,5x3
90% 100x8 PB
87,5x8
87,5x8

Leg curl
35x12
35x11
35x11

Legpress
145x15
145x15
145x15

Leg extension
20x18
20x18
20x18

Superset
Seated calfraise
45x15
45x13
45x13
Calfpress
165x10
165x10
165x10

Axlar/armar 18

OHP
62,5
20x10
40% 25x5
50% 30x5
60% 37,5x3
75% 47,5x5
85% 52,5x3
95% 60x7
52,5x7
52,5x7

CG bench
20x8
40x5
55x5
67,5x5
80x6
72,5x6
72,5x6

Superset
Unilateral Cable SLR
6,25x15
6,25x15
6,25x15
Reverse pecdec
23,75x15
23,75x15
23,75x15

Superset
Cable triceps pulldowns
47,5x15
47,5x15
47,5x15
Cable rope hammercurls
47,5x15
47,5x15
47,5x12

Cable concentration curls
16,25x12
16,25x11
16,25x10

Rygg/hamstring 18, rygg kördes igår (tisdag). Jävlar va stark jag är i ryggen när jag inte kört mark innan

Makrlyft
145
40% 57,5x5
50% 72,5x5
60% 87,5x3
75% 107,5x5
85% 122,5x3 något gick sönder i höger skinka.. samma som tidigare i år.
95% 137,5x0
Rehab å naprapat besök så fort som möjligt!

Improviserade resten av passet

Hamstring curls
30x20
30x20
30x20

Incline bench
20x8
30x8
40x8
50x5
60x10
60x10
Amrap dropset
60x12
50x10
40x10
30x7

Pecdec
20x15
22,5x15
25x12
Amrap dropser
30x10
22,5x10
15x10

Cable preacer curl
20x15
22,5x15
25x12
27,5x12
30x10
Amrap dropset
32,5x8
25x9
20x8

DB Lunges
15x20
15x20
15x20

Superset
Seated calfraise
40x18
40x16
40x15
Leg extension
17,5x21
17,5x20
17,5x20

Bröst/triceps 18

Bänk
85
20x5
40% 35x5
50% 42,5x5
60% 50x3
75% 62,5x5
85% 72,5x3
95% 81x7
72,5x7
72,5x7

DB bänk
20x5
25x5
30x5
35x10 PB
30x10
30x7

Superset
Low to high cable fly
10x15
10x15
10x15
Facepulls
32,5x18
32,5x18
32,5x18

Cable OH triceps extension (V-gripp)
42,5x15
42,5x12
42,5x12

Unilateral cable triceps pulldown
10x15
10x12
10x12

+ lite random rehab för skinkan, som redan känns bättre!

Ben 18

Squat
110
20x5
40% 45x5
50% 55x5
60% 65x3
75% 82,5x5
85% 92,5x3
95% 105x6
92,5x6
92,5x6

Leg curl
35x13
35x13
35x11

DB lunges
17,5x16
17,5x16
17,5x16

Leg extension
20x20
20x20
20x20

Superset
Seated calfraise
45x17
45x17
45x17