{"id":26,"date":"2013-08-22T19:21:26","date_gmt":"2013-08-22T17:21:26","guid":{"rendered":"http:\/\/blogg.improveme.se\/jonassund\/?p=26"},"modified":"2013-08-22T19:21:26","modified_gmt":"2013-08-22T17:21:26","slug":"dag-3-pass-3-ryggbaksida-axlarbiceps","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/jonassund\/2013\/08\/22\/dag-3-pass-3-ryggbaksida-axlarbiceps\/","title":{"rendered":"Dag 3, Pass 3, Rygg\/Baksida axlar\/Biceps"},"content":{"rendered":"

Pass 3, dag 3 let’s go:<\/p>\n

    \n
  1. Chins: 6, 6, 6 \u00a0(3 set med 6 i varje med egen vikt, s\u00f6g ordentligt, ingen power eller n\u00e5t, skandal)<\/span><\/li>\n
  2. Maskinrodd: 49,5kgx12, 58,5kgx10, 63kgx6<\/span><\/li>\n
  3. Marklyft: 60kgx12, 70kgx10, 70kgx6 (Pinsamt, men v\u00e5gar inte lasta p\u00e5 efter skada, en bit till mitt PR p\u00e5 150kgx5..)<\/span><\/li>\n
  4. Sittande cable rodd: 8×12, 9×10, 10×6 \u00a0 (varje platta v\u00e4ger 5,5kg)<\/span><\/li>\n
  5. Latsdrag brett: 8×12, 9×10, 10×6 \u00a0 \u00a0(varje platta v\u00e4ger 5,5kg)<\/span><\/li>\n
  6. Cabelcurl st\u00e5ng: 6×12, 7×12, 8×6 (varje platta v\u00e4ger 5.5kg)<\/span><\/li>\n
  7. Scottcurl hantel: 10kgx12, 10kgx10, 12,5kgx6<\/span><\/li>\n
  8. Skivst\u00e5ngscurl: 10kgx12, 15kgx10, 17,5kgx6 (st\u00e5ng ej medr\u00e4knad)<\/span><\/li>\n<\/ol>\n
    Inte s\u00e5 smart att k\u00f6ra varann r\u00f6tt\/gr\u00f6nt som i f\u00f6rra inl\u00e4gget n\u00e4r jag ska anv\u00e4nda det vid \u00f6kningar respektive ingen \u00f6kning…<\/span><\/div>\n
    <\/div>\n
    F\u00e5r urs\u00e4kta den tr\u00e5kiga layouten, men ville bara f\u00e5 ner dessa 3 pass nu, s\u00e5 jag kan g\u00e5 vidare och satsa stenh\u00e5rt p\u00e5 kommande:)<\/div>\n
    <\/div>\n
    <\/div>\n","protected":false},"excerpt":{"rendered":"

    Pass 3, dag 3 let’s go: Chins: 6, 6, 6 \u00a0(3 set med 6 i varje med egen vikt, s\u00f6g ordentligt, ingen power eller n\u00e5t, skandal) Maskinrodd: 49,5kgx12, 58,5kgx10, 63kgx6 Marklyft: 60kgx12, 70kgx10, 70kgx6 (Pinsamt, men v\u00e5gar inte lasta p\u00e5 efter skada, en bit till mitt PR p\u00e5 150kgx5..) Sittande cable rodd: 8×12, 9×10, 10×6 … 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-26","post","type-post","status-publish","format-standard","hentry","category-okategoriserad"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/26","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=26"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/26\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/media?parent=26"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/categories?post=26"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/tags?post=26"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}