{"id":246,"date":"2014-07-17T20:52:49","date_gmt":"2014-07-17T18:52:49","guid":{"rendered":"http:\/\/blogg.improveme.se\/elinpelin\/?p=246"},"modified":"2014-07-17T20:54:08","modified_gmt":"2014-07-17T18:54:08","slug":"dat-ass","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/elinpelin\/2014\/07\/17\/dat-ass\/","title":{"rendered":"Dat ass"},"content":{"rendered":"

Idag blev det ett rump-och benpass. Var taggad p\u00e5 att k\u00f6ra tungt p\u00e5 kn\u00e4b\u00f6jen, och provade 60 kg<\/strong> som jag klarade 2 reps p\u00e5! David h\u00f6ll i j\u00e4ttel\u00e4tt p\u00e5 st\u00e5ngen som psykologiskt st\u00f6d, och det fungerade \ud83d\ude42
\nK\u00f6rde \u00e4ven n\u00e5gra av seten med ”b\u00e4nknudd” f\u00f6r att inte g\u00e5 ner f\u00f6r lite.
\nL\u00e5ren b\u00f6rjan titta fram nu, och rumpan blir snyggare. Man m\u00e5ste k\u00e4mpa f\u00f6r att f\u00e5 sin dr\u00f6mrumpa \ud83d\ude00<\/p>\n

S\u00e5h\u00e4r s\u00e5g passet ut:<\/p>\n

Utfallssteg <\/strong>kg per hantel
\n<\/strong>9 kg x 22 steg
\n9 kg x 22 steg
\n9 kg x 22 steg<\/p>\n

Kn\u00e4b\u00f6j
\n<\/strong>20 kg (j\u00e4ttedjupa) x 20
\n40 kg x 15
\n50 kg x 10
\n55 kg x 8
\n60 kg x 2<\/strong>
\n57 kg x 10 (orkar mer p\u00e5 sista setet av n\u00e5gon anledning, m\u00e5ste vara f\u00f6r jag vet att det \u00e4r sista och pressar lite extra)<\/p>\n

Vadpress
\n<\/strong>45 kg x 20
\n45 kg x 20
\n45 kg x 20<\/p>\n

Bencurl
\n<\/strong>25 kg x 11<\/p>\n

K\u00f6rde bara ett set, sedan var jag tvungen att g\u00e5 hem och se till ”kebabkorven” i ugnen som jag har f\u00f6rberett tills imorgon n\u00e4r vi ska \u00e4ta hemmagjord kebabtallrik.<\/p>\n

\"2014-07-17<\/a><\/p>\n

\"2014-07-17<\/a><\/p>\n

\"2014-07-17<\/a><\/p>\n

\"2014-07-17<\/a><\/p>\n

\"2014-07-17<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Idag blev det ett rump-och benpass. Var taggad p\u00e5 att k\u00f6ra tungt p\u00e5 kn\u00e4b\u00f6jen, och provade 60 kg som jag klarade 2 reps p\u00e5! David h\u00f6ll i j\u00e4ttel\u00e4tt p\u00e5 st\u00e5ngen som psykologiskt st\u00f6d, och det fungerade \ud83d\ude42 K\u00f6rde \u00e4ven n\u00e5gra av seten med ”b\u00e4nknudd” f\u00f6r att inte g\u00e5 ner f\u00f6r lite. L\u00e5ren b\u00f6rjan titta fram … L\u00e4s mer<\/a><\/p>\n","protected":false},"author":9035,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[20],"tags":[],"class_list":["post-246","post","type-post","status-publish","format-standard","hentry","category-traning"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/elinpelin\/wp-json\/wp\/v2\/posts\/246","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/elinpelin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/elinpelin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/elinpelin\/wp-json\/wp\/v2\/users\/9035"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/elinpelin\/wp-json\/wp\/v2\/comments?post=246"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/elinpelin\/wp-json\/wp\/v2\/posts\/246\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/elinpelin\/wp-json\/wp\/v2\/media?parent=246"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/elinpelin\/wp-json\/wp\/v2\/categories?post=246"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/elinpelin\/wp-json\/wp\/v2\/tags?post=246"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}