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Back & shoulders

Idag var det rygg och axlar på schemat, en del nya övningar kom in och jag är helt slut nu efteråt. Det var ett litet tag jag fick sätta mig ner och bara andas, jag svettades som attan också! Men det är skönt nu så här efteråt, det känns bra och jag hoppas verkligen på träningsvärk i ryggen imorgon. Jag brukar inte få träningsvärk i ryggen, eller det är ganska ovanligt i alla fall och varje gång jag får det blir jag superglad. Så efter denna rygg slakt så tycker jag att det borde kännas imorgon. :) 

Brett latsdrag
20 reps * 1 set 25 kg
20 reps * 1 set 35 kg
15 reps * 1 set 40 kg
14 reps * 1 set 45 kg
12 reps * 3 set 50 kg

Bred pulldown (handflator mot ansiktet): ngt smalare grepp än brett latsdrag
12 reps * 1 set 40 kg
12 reps * 1 set 45 kg
10 reps * 1 set 50 kg
10 reps * 1 set 55 kg

Stående diagonala pullover med stång (paddla)
10 reps * 1 set 12,5 kg
10 reps * 3 set 17,5 kg

Stående rodd,  supinerat grepp på stång (handflator upp mot taket)
12 reps * 1 set 30 kg
12 reps * 1 set 35 kg
10 reps * 1 set 40 kg
8 reps * 2 set 50 kg

Hög bred rodd
12 reps * 1 set 30 kg
12 reps * 1 set 40 kg
12 reps * 1 set 45 kg

Omvänd axelpress i maskin: pannan mot ryggstödet – Super set – Rättvänd axelpress i maskin
1a omgången: 30 kg
2-4 omgångarna 40 kg
8-12 reps på varje övning.

 

 

 

 

 

Today it was back and shoulders on the schedule , some new exercises came in and I’m totally exhausted now afterwards. It was a little while I had to sit down and just breathe, I was sweating like crazy too! But it’s nice now when Im done, it feels good and I really hope I wake up witj soreness in the back tomorrow. I usually do not get sore muscles in the back, or it ’s pretty rare anyway, and every time I get it I get it Im super happy . So after this back slaughter  I think it should feel tomorrow. :)
 
Lat pulldowns broad grip
20 reps * 1 set 25 kg
20 reps * 1 set 35 kg
15 reps * 1 set 40 kg
14 reps * 1 set 45 kg
12 reps * 3 sets 50 kg
 
Wide pulldown ( palms toward the face)  slimmer grip than broad lat pulldown
12 reps * 1 set 40 kg
12 reps * 1 set 45 kg
10 reps * 1 set 50 kg
10 reps * 1 set 55 kg
 
Standing diagonal pullover rod ( paddle )
10 reps * 1 set 12.5 kg
10 reps * 3 sets 17.5 kg
 
Bent Over Row , supinerat grip on the bar ( palms up to the ceiling )
12 reps * 1 set 30 kg
12 reps * 1 set 35 kg
10 reps * 1 set 40 kg
8 reps * 2 sets 50 kg
 
High broad rowing
12 reps * 1 set 30 kg
12 reps * 1 set 40 kg
12 reps * 1 set 45 kg
 
Reverse shoulder press in machine : forehead against the backrest – Super Set – Right Turned shoulder press machine
1st round : 30 kg
2-4 rounds of 40 kg
8-12 reps of each exercise.

 

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