{"id":37,"date":"2013-08-27T11:57:24","date_gmt":"2013-08-27T09:57:24","guid":{"rendered":"http:\/\/blogg.improveme.se\/jonassund\/?p=37"},"modified":"2013-08-27T11:57:24","modified_gmt":"2013-08-27T09:57:24","slug":"dag-8-brostaxlartriceps","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/jonassund\/2013\/08\/27\/dag-8-brostaxlartriceps\/","title":{"rendered":"Dag 8, Br\u00f6st\/Axlar\/Triceps"},"content":{"rendered":"<p>Dag 8, var det dags f\u00f6r Br\u00f6st\/Axlar\/Triceps igen. K\u00f6rde l\u00e4ttare vikter nu med reps p\u00e5 16-14-12-10.<\/p>\n<ol>\n<li>Hantelpress: \u00a020kgx16, \u00a0<span style=\"color: #0000ff\">22,5kgx12+2<\/span>, <span style=\"color: #339966\">\u00a025kgx12(+2)<\/span>, \u00a0<span style=\"color: #33cccc\"><span style=\"color: #0000ff\">27,5kgx9<\/span><span style=\"color: #339966\">(+2)<\/span><\/span> \u00a0(M\u00f6rkbl\u00e5 bomma, bomma 27,5 men klarade 2 reps mer \u00e4n dagen innan, se (+2))<\/li>\n<li>St\u00e5ende hantellyft \u00e5t sidan: \u00a06kgx16, \u00a06kgx14, \u00a0<span style=\"color: #0000ff\">7kgx6+4<\/span>, \u00a07kgx10 \u00a0(M\u00e5ste s\u00e4nka vikten mer h\u00e4r, fick verkligen inte till de, riktigt d\u00e5ligt, s\u00e5 r\u00e4kna med 5kg n\u00e4sta vecka f\u00f6r mer kontakt)<\/li>\n<li>Axelpress hantlar: \u00a010kgx16, \u00a012,5kgx14, <span style=\"color: #339966\">\u00a015kgx12(+2)<\/span>, \u00a0<span style=\"color: #339966\"><span style=\"color: #0000ff\">17,5kgx9<\/span>(+1) \u00a0<span style=\"color: #000000\">(Booma sista men fick end\u00e5 upp en extra fr\u00e5n f\u00f6rra passet, t\u00e4nk att ja k\u00f6rde med 37,5kg en g\u00e5ng i tiden&#8230;.)<\/span><\/span><\/li>\n<li><span style=\"color: #339966\"><span style=\"color: #000000\">Cableflyes 2: \u00a012,5kgx16, \u00a015kgx14, \u00a017,5kgx12, \u00a020kgx10 \u00a0 (cable stationerna var upptagna som vanligt, fick k\u00f6ra p\u00e5 en annan sittande, d\u00e4rav inga tidigare resultat)<\/span><\/span><\/li>\n<li><span style=\"color: #339966\"><span style=\"color: #000000\">Maskinlyft \u00e5t sidan: \u00a031,5kgx16, \u00a0<span style=\"color: #0000ff\">35,2kgx9<\/span>, \u00a0<span style=\"color: #0000ff\">34kgx9<\/span>, \u00a0<span style=\"color: #ff0000\">34kgx10<\/span> \u00a0(Ruggigt klen i denna, fanns ingen power what so&#8230; fattar ingenting, tappar jag i styrka???? PINSAMT )<\/span><\/span><\/li>\n<li><span style=\"color: #339966\"><span style=\"color: #000000\">Br\u00f6stpress i maskin: \u00a0<span style=\"color: #ff99cc\">20kgx16, \u00a030kgx14, \u00a040kgx12, \u00a050kgx10 \u00a0<span style=\"color: #000000\">(F\u00c5R ROSA D\u00c5 JAG INTE VILL SE SKITEN, T\u00c4NKTE HELT FEL OCH TRODDE JAG LAGT P\u00c5 40KG I B\u00d6RJAN MEN DET VISADE SIG ATT DET BARA VARA 20KG!!!!!! \u00a0BLIR DE INTE REJ\u00c4LA H\u00d6JNINGAR H\u00c4R S\u00c5 SKJUTER JAG MIG!! K\u00d6RDE P\u00c5 130KG P\u00c5 DENNA F\u00d6R N\u00c5T \u00c5R SEN, VAD H\u00c4NDER MED MIG???? )<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"color: #339966\"><span style=\"color: #000000\"><span style=\"color: #ff99cc\"><span style=\"color: #000000\">Pushdown st\u00e5ng: \u00a06&#215;16, <span style=\"color: #339966\">\u00a07&#215;14(+2)<\/span>, <span style=\"color: #339966\">\u00a08&#215;12(+2)<\/span>, \u00a0<span style=\"color: #339966\">9&#215;8+2\u00a0(+2+2<\/span>) (En platta v\u00e4ger 5,5kg)<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"color: #339966\"><span style=\"color: #000000\"><span style=\"color: #ff99cc\"><span style=\"color: #000000\">Liggande tricepspress t\u00e5ng: \u00a0<span style=\"color: #339966\">5kgx16(+4)<\/span>, \u00a0<span style=\"color: #339966\">7,5kgx14(+4)<\/span>, \u00a0<span style=\"color: #339966\">10kgx12(+2)<\/span>, <span style=\"color: #339966\">\u00a012,5kgx10<\/span> \u00a0(Z-st\u00e5ng ej medr\u00e4knad i vikten)<\/span><\/span><\/span><\/span><\/li>\n<\/ol>\n<div>Tyckte g\u00e5rdagens pass var helt hemskt, att k\u00f6ra med s\u00e5 l\u00e4tta vikter f\u00e5r en att k\u00e4nna som man \u00e4r s\u00e5 himla klen. Men min kropp har fruktansv\u00e4rt sv\u00e5rt f\u00f6r att hantera m\u00e5nga set, jag f\u00e5r ont och blir helt d\u00f6d typ, END\u00c5 f\u00e5r jag inte pump? Hantelpressen och flyesen gjorde riktigt ont i br\u00f6stf\u00e4stet. S\u00e5 d\u00e4r vet jag inte vad ja ska g\u00f6ra, kommer nog inte klara 16 rep utan n\u00e5gon form av vila mitt i setet, s\u00e5 kommer nog vara mycket bl\u00e5tt d\u00e4r, men ska end\u00e5 f\u00f6rs\u00f6ka \u00f6ka vikterna. Var v\u00e4ldigt f\u00e5 \u00f6kningar denna g\u00e5ngen. Men det beror ju p\u00e5 att jag inte k\u00f6rt s\u00e5 m\u00e5nga reps innan s\u00e5 sv\u00e5rt att s\u00e4ga, samtidigt som cabelflyes \u00f6vningen var helt ny.<\/div>\n<div><\/div>\n<div>St\u00e5ende hantelflyes kommer jag s\u00e4nka n\u00e4sta g\u00e5ng, f\u00f6r jag lyckades inte h\u00e5lla time under tension hela tiden h\u00e4r, jag fuskade och vilade n\u00e5gon sekund och sen tryckte upp. S\u00e5 kommer s\u00e4nka n\u00e4sta g\u00e5ng. Br\u00f6stpress var sinnesjukt, vet inte vad jag t\u00e4nkte p\u00e5, men blev end\u00e5 tr\u00f6tt n\u00e4r jag k\u00f6rde, WTF? Hoppas de var f\u00f6r alla set av det andra innan.<\/div>\n<div><\/div>\n<div>Men var riktigt besviken p\u00e5 passet ig\u00e5r, s\u00e5 f\u00f6rv\u00e4ntar mig rej\u00e4la \u00f6kningar d\u00e4r inf\u00f6r n\u00e4sta pass. Kommer att k\u00f6ra samma metodik 16-14-12-10 fast p\u00e5 rygg\/baksida axlar\/biceps idag. Ska lova att jag ska k\u00e4mpa f\u00f6r att h\u00e5lla ut mer i musklerna och inte f\u00f6rs\u00f6ka lipa f\u00f6r sm\u00e4rtan.<\/div>\n<div><\/div>\n<div>Jag tror jag kommer g\u00f6ra s\u00e5 att jag kommer j\u00e4mf\u00f6ra styrkepassen f\u00f6r sig, och uth\u00e5llighetspassen f\u00f6r sig, d\u00e5 musklerna belastas v\u00e4ldigt olika h\u00e4r, blir mest r\u00e4ttvist tror ja.<\/div>\n<div><\/div>\n<div>\/J<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Dag 8, var det dags f\u00f6r Br\u00f6st\/Axlar\/Triceps igen. K\u00f6rde l\u00e4ttare vikter nu med reps p\u00e5 16-14-12-10. Hantelpress: \u00a020kgx16, \u00a022,5kgx12+2, \u00a025kgx12(+2), \u00a027,5kgx9(+2) \u00a0(M\u00f6rkbl\u00e5 bomma, bomma 27,5 men klarade 2 reps mer \u00e4n dagen innan, se (+2)) St\u00e5ende hantellyft \u00e5t sidan: \u00a06kgx16, \u00a06kgx14, \u00a07kgx6+4, \u00a07kgx10 \u00a0(M\u00e5ste s\u00e4nka vikten mer h\u00e4r, fick verkligen inte till de, riktigt d\u00e5ligt, &#8230; <a title=\"Dag 8, Br\u00f6st\/Axlar\/Triceps\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/jonassund\/2013\/08\/27\/dag-8-brostaxlartriceps\/\" aria-label=\"L\u00e4s mer om Dag 8, Br\u00f6st\/Axlar\/Triceps\">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-37","post","type-post","status-publish","format-standard","hentry","category-okategoriserad"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/37","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=37"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/37\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/media?parent=37"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/categories?post=37"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/tags?post=37"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}