elon treenit

[elo_]

Ei oo tullut treenattu paidalla ollenkaan, ja sitä kyllä huomaa. Lukitusvoima ja kokemus paidasta ei löytyy riittävästi. 10 päivää vielä ennen kuin ilmoitatumisaikaa SFI on ohi. Jos en saa paita toimimaan tulen osallistumaan raakana.

omapaino 109 kg
aika 120 min

Rotator cuffs
2x20x2.5
Total weight lifted: 100kg.

Benchpress
2x20x20
1x10x60
1x10x100
2x5x140
1x1x170
2x1x182.5 F6/50 13 cm lankku
2x1x182.5 F6/50 13 ja 10 cm lankku
1x1x192.5 F6/50 8,5 cm lankku
1x1x202.5 F6/50 5,5 cm lankku
1x0x192.5 F6/50 2,7 cm lankku, fail
1x0x192.5 F6/50 till bröstet, fail
1x1x172.5 katana 48c/50a 13 cm lankku
1x1x192.5 katana 48c/50a 8,5 cm lankku
1x1x202.5 katana 48c/50a 5,5 cm lankku
Total weight lifted: 5662.5kg. Calculated peak effort 157.5kg @ 5x140kg

[elo_]

ensimmäinen kerta kun penkkipaita on toiminut.

kv 109 kg
tid 150 min

Rotator cuffs
2x20x2.5
Total weight lifted: 100kg.

Benchpress
4x20x20
1x10x60
1x10x100
2x5x140
1x2x160
1x1x170
1x2x185 F6 46C/48A, 14 ja 9,5 cm lankku
1x1x205 F6 46C/48A, 5,5 cm lankku
1x1x205 F6 46C/48A, 2,7 cm lankku, knöligt
1x1x205 F6 46C/48A, 2,7 cm lankku, bättre fart
1x1x205 F6 46C/48A, rinnalle, PR.
Total weight lifted: 6280kg. Calculated peak effort 190.3kg @ 2x185kg

Narrow benchpress
2x5x140
1x3x140
Total weight lifted: 1820kg. Calculated peak effort 157.5kg @ 5x140kg

Face pulls
5x10x60
Total weight lifted: 3000kg. Calculated peak effort 80.0kg @ 10x60kg

Triceps Pushdown
5x10x75
Total weight lifted: 3750kg. Calculated peak effort 100.0kg @ 10x75kg

Tate press, dumbells
3x8x20
Total weight lifted: 480kg. Calculated peak effort 24.8kg @ 8x20kg

French press, lying, dumbells
3x8x20
Total weight lifted: 480kg. Calculated peak effort 24.8kg @ 8x20kg

Benchpress
5x1x70 transfer
Total weight lifted: 350kg.[/QUOTE]

[elo_]

Ihan ok reeni tänään.

op 108 kg
aika 90 min

Rotator cuffs
2x20x2.5
Total weight lifted: 100kg.

Benchpress
2x20x20
1x10x60
1x10x100
5x3x140
3x2x160
1x1x180
8x3x90 speed
Total weight lifted: 7800kg. Calculated peak effort 164.6kg @ 2x160kg

French press, lying, dumbells
5x5x22.5 superset tate press
Total weight lifted: 562.5kg. Calculated peak effort 25.3kg @ 5x22.5kg

Tate press, dumbells
5x5x22.5 superset french press
Total weight lifted: 562.5kg. Calculated peak effort 25.3kg @ 5x22.5kg

Face pulls
5x10x65 superset pushdowns
Total weight lifted: 3250kg. Calculated peak effort 86.7kg @ 10x65kg

Triceps Pushdown
5x10x75 superset tric. pushdowns
Total weight lifted: 3750kg. Calculated peak effort 100.0kg @ 10x75kg

Obliques in cable
5x10x50 superset crunches
Total weight lifted: 2500kg. Calculated peak effort 66.7kg @ 10x50kg

Crunches
5x10x108 superset obliq. bw, incline
Total weight lifted: 5400kg. Calculated peak effort 144.0kg @ 10x108kg

Hanging Leg-Hip Raise
5x5x108 bw
Total weight lifted: 2700kg. Calculated peak effort 121.5kg @ 5x108kg

[elo_]

en oo jaksannut päivättää...

jos yritetään nyt kerrankin vielä.

Aloitin eilisen Korten 3x3 järjestelmä.. 8 viikkoa tuskaa.

paino 110,5 kg
aika 150 min

Squat
4x10x20
1x10x60
1x5x100
5x5x140
Total weight lifted: 5400kg. Calculated peak effort 157.5kg @ 5x140kg

Benchpress
2x20x20
1x10x60
1x10x100
6x6x127.5
Total weight lifted: 6990kg. Calculated peak effort 148.1kg @ 6x127.5kg

Deadlift
1x5x70
1x5x120
5x5x152.5
Total weight lifted: 4762.5kg. Calculated peak effort 171.6kg @ 5x152.5kg

[TeePee]

Hienoa, että säki oot alottanu taas ottamaan kyykkyä ja mavea! Tsemppiä treeneihin!

[elo_]

TP: juu, kiitos.. tänään taas kyykkyä ja mave.. sekä perjantaina.. huhhhu

[elo_]

Viimeiset pari reenit.

20.10.2009 rehab + prehab

paino 110,5 kg
aika 90 min

Squat
4x10x20
1x10x60
Total weight lifted: 1400kg. Calculated peak effort 80.0kg @ 10x60kg

Benchpress
5x10x60
Total weight lifted: 3000kg. Calculated peak effort 80.0kg @ 10x60kg

T-bar row
3x10x50
Total weight lifted: 1500kg. Calculated peak effort 66.7kg @ 10x50kg

Crunches
5x10x110 bw, inc
Total weight lifted: 5500kg. Calculated peak effort 146.7kg @ 10x110kg

Face pulls
5x10x60
Total weight lifted: 3000kg. Calculated peak effort 80.0kg @ 10x60kg

Triceps Pushdown
5x10x75
Total weight lifted: 3750kg. Calculated peak effort 100.0kg @ 10x75kg

Cycling 10 min
Rowing 5 min
Stretching 15 min


21.10.2009 korte, viikko 1, päivä 2

Ihan ok vaikka ei oikestaan teki mieli ottaa jalkakyykkyä.. Kuminauhajumppa työsarjojen jälkeen, crunches, facepulls, sormisoutoja, cuffsit.

Squat
4x10x20
1x10x60
1x5x100
5x5x140
Total weight lifted: 5400kg. Calculated peak effort 157.5kg @ 5x140kg

Benchpress
2x20x20
1x10x60
1x10x100
6x6x127.5
Total weight lifted: 6990kg. Calculated peak effort 148.1kg @ 6x127.5kg

Deadlift
1x5x70
1x5x120
5x5x152.5
Total weight lifted: 4762.5kg. Calculated peak effort 171.6kg @ 5x152.5kg

[elo_]

eilinen otin vähän prehab + rehab. 90 min, pumppia.. omapaino eilinen 111 kg.

Squat
4x10x20
1x10x60
Total weight lifted: 1400kg. Calculated peak effort 80.0kg @ 10x60kg

Benchpress
4x10x60
Total weight lifted: 2400kg. Calculated peak effort 80.0kg @ 10x60kg

Shoulder lift to the side, dumbells
6x15x6 2x15 sivulle, 2x15 eteelle, 2x15 nojettu eteenpäin
Total weight lifted: 540kg.

Face pulls
4x15x60
Total weight lifted: 3600kg.

Cycling 10 min
Rowing 5 min
Stretching 15 min

yhden käden mave: 60, 70, 100, 115 (pr)
otereeniä

[elo_]

jälleen unohtanut päivittää..

perjantain reeni:
aika 150 min
op 110,4 kg

Squat
4x10x20
1x10x60
5x5x140
Total weight lifted: 4900kg. Calculated peak effort 157.5kg @ 5x140kg

Benchpress
2x10x20
1x10x60
1x10x100
1x10x127.5
Total weight lifted: 3275kg. Calculated peak effort 170.0kg @ 10x127.5kg

Deadlift
1x5x70
1x5x100
5x5x152.5
Total weight lifted: 4662.5kg. Calculated peak effort 171.6kg @ 5x152.5kg

T-bar row
5x5x75
Total weight lifted: 1875kg. Calculated peak effort 84.4kg @ 5x75kg

Chins
5x5x110 op, kapea
Total weight lifted: 2750kg. Calculated peak effort 123.8kg @ 5x110kg

Crunches
5x10x110 op, incline
Total weight lifted: 5500kg. Calculated peak effort 146.7kg @ 10x110kg

Face pulls
5x10x110
Total weight lifted: 5500kg. Calculated peak effort 146.7kg @ 10x110kg


Ja lauantaina uintia: 350 m vapaauinti, 20 min.

Sunnuntaina: krapula.

[elo_]

eilisen reenit:

paino 110,8 kg
aika 150 min

Squat
4x10x20
1x10x60
1x10x100
5x5x145
Total weight lifted: 6025kg. Calculated peak effort 163.1kg @ 5x145kg

Benchpress
2x10x20
1x10x60
1x10x100
6x6x132.5
Total weight lifted: 6770kg. Calculated peak effort 153.9kg @ 6x132.5kg

Deadlift
1x5x70
1x5x120
5x5x152.5
Total weight lifted: 4762.5kg. Calculated peak effort 171.6kg @ 5x152.5kg

Crunches
5x10x110 bw, inc
10x10 seisoen, sivut, minibandilla
Total weight lifted: 5500kg. Calculated peak effort 146.7kg @ 10x110kg

Face pulls
5x10 miniband
5x10 1sarja / sormi, miniband

[elo_]

paino 111 kg
aika 90 min

Squat
4x10x20
1x10x60
Total weight lifted: 1400kg. Calculated peak effort 80.0kg @ 10x60kg

Benchpress
5x10x60
Total weight lifted: 3000kg. Calculated peak effort 80.0kg @ 10x60kg

Face pulls
5x10 miniband

Bicep curl, standing, dumbells
2x5x21.5
Total weight lifted: 215kg. Calculated peak effort 24.2kg @ 5x21.5kg

Kettlebell swings
2x10x6
2x10x12
Total weight lifted: 360kg. Calculated peak effort 16.0kg @ 10x12kg

Shoulder lift to the side, dumbells
5x10x6
5x10x6 to the front
5x10x6 to the rear
Total weight lifted: 900kg. Calculated peak effort 8.0kg @ 10x6kg

Kuminauhajumppa
Cycling 10 min
Rowing 5 min
Stretchning 15 min

[elo_]

paino 110,8 kg
aika 120 min

Squat
4x10x20
1x10x60
1x10x100
5x5x145
Total weight lifted: 6025kg. Calculated peak effort 163.1kg @ 5x145kg

Benchpress
2x10x20
1x10x60
1x10x100
5x5x132.5
Total weight lifted: 5312.5kg. Calculated peak effort 149.1kg @ 5x132.5kg

Deadlift
1x5x70
1x5x120
5x5x157.5
Total weight lifted: 4887.5kg. Calculated peak effort 177.2kg @ 5x157.5kg

[elo_]

Korjaus, keskiviikkon penkki oli: 6x6x132,5

Eilinen otin kevyt jumppa ja venyttely.

paino 110,3 kg
aika 90 min

Squat
4x10x20
1x10x60
Total weight lifted: 1400kg. Calculated peak effort 80.0kg @ 10x60kg

Benchpress
4x10x60
Total weight lifted: 2400kg. Calculated peak effort 80.0kg @ 10x60kg

T-bar row
5x10x50
Total weight lifted: 2500kg. Calculated peak effort 66.7kg @ 10x50kg

Chins
3x5x110
Total weight lifted: 1650kg. Calculated peak effort 123.8kg @ 5x110kg

Face pulls
5x10x60
Total weight lifted: 3000kg. Calculated peak effort 80.0kg @ 10x60kg

Shoulder lift to the side, dumbells
6x15x6 2 side, 2 rear
Total weight lifted: 540kg.

Cycling 10 min
Rowing 5 min

[elo_]

en enää jaksaa päivittää molemmat päivärit. Toinen löytyy täältä: http://www.kolozzeum.com/forum/showthread.php?t=98140&page=113