{"id":31,"date":"2013-08-23T20:58:52","date_gmt":"2013-08-23T18:58:52","guid":{"rendered":"http:\/\/blogg.improveme.se\/jonassund\/?p=31"},"modified":"2013-08-23T20:58:52","modified_gmt":"2013-08-23T18:58:52","slug":"dag-5-pass-5-brostaxlartriceps","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/jonassund\/2013\/08\/23\/dag-5-pass-5-brostaxlartriceps\/","title":{"rendered":"Dag 5, Pass 5, Br\u00f6st\/axlar\/triceps"},"content":{"rendered":"

Dag 5, pass 5, d\u00e5 var det dags f\u00f6r andra omg\u00e5ngen av br\u00f6st\/axlar\/triceps passet, time to groooow \ud83d\ude42<\/p>\n

\u00c4ndrade reps schemat inf\u00f6r detta pass, k\u00f6rde idag lite tyngre, med 4 set, 10-8-6-4.<\/span><\/p>\n

    \n
  1. Hantelpress:<\/span> 25kgx10, \u00a027,5kgx8, \u00a030kgx6, \u00a032,5kgx6 \u00a0(Fokus time under tension, aldrig raka armar i toppl\u00e4get)<\/span><\/span><\/li>\n
  2. St\u00e5ende hantellyft \u00e5t sidan:<\/span>8kgx10, \u00a08kgx8, \u00a09kgx6, \u00a0 9kgx4<\/span> \u00a0 (P\u00e5 gr\u00e4nsen att det var f\u00f6r tungt, form blev lidande)<\/li>\n
  3. Axelpress hantlar: \u00a015kgx10, \u00a017,5kgx8, \u00a020kgx6, \u00a025kgx4<\/span> \u00a0 \u00a0(20kg var f\u00f6rv\u00e5nansv\u00e4rt l\u00e4tt, s\u00e5 hoppa \u00f6ver 22,5kg hant)<\/li>\n
  4. Pecdeck maskin: \u00a058,5kgx10, \u00a063kgx8,<\/span>67,5kgx5, \u00a069,8kgx4<\/span> \u00a0(Bl\u00e5 f\u00e4rg betyder boom, skulle gjort 6)<\/span><\/span><\/li>\n
  5. Maskinlyft \u00e5t sidan: \u00a040,5kgx10,<\/span> \u00a043,1kgx8, \u00a043,1kgx6, \u00a045,1kgx4 \u00a0(Jobbigt som fan..hatar den)<\/span><\/span><\/span><\/span><\/li>\n
  6. Br\u00f6stpress maskin: \u00a060x10kg,<\/span> \u00a070kgx6, \u00a070kgx4,<\/span> \u00a060kgx4 (60kg var enkel, sen gick ja in i v\u00e4ggen, katastrof)<\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n
  7. Pushdown st\u00e5ng, cp st\u00e4llet: \u00a018kgx10,<\/span> \u00a025kgx8,<\/span> 31,5kgx5, \u00a031,5kgx4<\/span> \u00a0(Booma en, g\u00e5r inte att j\u00e4mf\u00f6ra med f\u00f6rra g\u00e5ngen)<\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n
  8. Liggande tricepspress z-st\u00e5ng: \u00a010kgx10, \u00a015kgx8<\/span>, \u00a017,5kgx5,<\/span>17,5kgx4<\/span> \u00a0(st\u00e5ng ej medr\u00e4knad, booma en..)<\/li>\n<\/ol>\n

    Blev ett helt okej pass, en del \u00f6kningar, m\u00e5ste pusha mig varje g\u00e5ng, train insane or remain the same, \u00e5 det vill jag helvete inte l\u00e4ngre:) N\u00e4sta g\u00e5ng kommer ni se att jag inte boomar p\u00e5 dom jag booma p\u00e5 idag=winning!!<\/p>\n

    Nu ska jag \u00e4ta massa mat, sen v\u00e4ntar ett rygg\/baksida axlar\/biceps imorgon, egentligen \u00e4r det ben\/mage, men har fortfarande brutal tr\u00e4ningsv\u00e4rk i benen, s\u00e5 skjuter p\u00e5 den till s\u00f6ndag, s\u00e5 lite till hinner f\u00f6rsvinna!<\/p>\n","protected":false},"excerpt":{"rendered":"

    Dag 5, pass 5, d\u00e5 var det dags f\u00f6r andra omg\u00e5ngen av br\u00f6st\/axlar\/triceps passet, time to groooow \ud83d\ude42 \u00c4ndrade reps schemat inf\u00f6r detta pass, k\u00f6rde idag lite tyngre, med 4 set, 10-8-6-4. Hantelpress: 25kgx10, \u00a027,5kgx8, \u00a030kgx6, \u00a032,5kgx6 \u00a0(Fokus time under tension, aldrig raka armar i toppl\u00e4get) St\u00e5ende hantellyft \u00e5t sidan:8kgx10, \u00a08kgx8, \u00a09kgx6, \u00a0 9kgx4 \u00a0 … 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-31","post","type-post","status-publish","format-standard","hentry","category-okategoriserad"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/31","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=31"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/31\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/media?parent=31"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/categories?post=31"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/tags?post=31"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}