{"id":22,"date":"2013-08-22T19:06:05","date_gmt":"2013-08-22T17:06:05","guid":{"rendered":"http:\/\/blogg.improveme.se\/jonassund\/?p=22"},"modified":"2013-08-22T19:06:05","modified_gmt":"2013-08-22T17:06:05","slug":"lat","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/jonassund\/2013\/08\/22\/lat\/","title":{"rendered":"Lat"},"content":{"rendered":"

Pass 1, Dag 1 s\u00e5g ut som f\u00f6ljande:<\/p>\n

K\u00f6rde 3 set, men f\u00f6rst 12 reps, sen 10 och sist 6.<\/p>\n

    \n
  1. B\u00e4nkpress: \u00a0 \u00a0 60kg x12, 65kgx9(f\u00f6r tungt), 60kgx6. \u00a0(H\u00e4r har jag tappat, men kommer nog \u00f6ka snabbt h\u00e4r)<\/span><\/li>\n
  2. Hantellyft \u00e5t sidan: 8kgx12, 8×10, 9×6 (Fokus p\u00e5 kontakt och l\u00e5ngsam r\u00f6relse, h\u00e4r ska man inte lasta p\u00e5)<\/span><\/li>\n
  3. Milit\u00e4rpress: 30kgx12, 30kgx10, 32,5kgx6<\/span><\/li>\n
  4. Hantelflyes: 10kgx12, 10kgx10, 12.5kgx6<\/span><\/li>\n
  5. Sidolyft maskin: 31.5kgx12, 40.5kgx10, 42,8kgx6<\/span><\/li>\n
  6. Br\u00f6stpress maskin: 40,5kgx12 , 49,5kgx10, 58,5kgx6<\/span><\/li>\n
  7. Pushdown st\u00e5ng: \u00a07kgx12, 8kgx12, 9kgx6 \u00a0(Varje platta v\u00e4ger 5.5kg)<\/span><\/li>\n
  8. Liggande tricepspress: 5x12kg, 7,5kgx10, 10kgx10 \u00a0(H\u00e4r \u00e4r inte st\u00e5ngen med i vikten)<\/span><\/li>\n<\/ol>\n

    Jag kommer varje g\u00e5ng markera \u00f6kningar i gr\u00f6nt, inte \u00f6kningar i r\u00f6tt:)<\/span><\/p>\n

    N\u00e4sta inl\u00e4gg ben\/mage<\/p>\n


    \n<\/span><\/div>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    Pass 1, Dag 1 s\u00e5g ut som f\u00f6ljande: K\u00f6rde 3 set, men f\u00f6rst 12 reps, sen 10 och sist 6. B\u00e4nkpress: \u00a0 \u00a0 60kg x12, 65kgx9(f\u00f6r tungt), 60kgx6. \u00a0(H\u00e4r har jag tappat, men kommer nog \u00f6ka snabbt h\u00e4r) Hantellyft \u00e5t sidan: 8kgx12, 8×10, 9×6 (Fokus p\u00e5 kontakt och l\u00e5ngsam r\u00f6relse, h\u00e4r ska man inte lasta … L\u00e4s mer<\/a><\/p>\n","protected":false},"author":5565,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-22","post","type-post","status-publish","format-standard","hentry","category-okategoriserad"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/22","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/users\/5565"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/comments?post=22"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/22\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/media?parent=22"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/categories?post=22"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/tags?post=22"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}