{"id":39,"date":"2013-08-28T13:20:01","date_gmt":"2013-08-28T11:20:01","guid":{"rendered":"http:\/\/blogg.improveme.se\/jonassund\/?p=39"},"modified":"2013-08-28T13:20:01","modified_gmt":"2013-08-28T11:20:01","slug":"dag-8-ryggbaksida-axlarbiceps","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/jonassund\/2013\/08\/28\/dag-8-ryggbaksida-axlarbiceps\/","title":{"rendered":"Dag 8: Rygg\/Baksida axlar\/Biceps"},"content":{"rendered":"<ol>\n<li>Chins: \u00a0<span style=\"color: #339966\">9xkroppsvikt(+1), 7xk.v(+1)<\/span>, \u00a05xk.v \u00a0 (H\u00e4r g\u00e4ller de s\u00e5 m\u00e5nga man orkar, k\u00f6r ett par negativa efter varje)<\/li>\n<li>Maskinrodd: \u00a049,5kgx16, \u00a054kgx14, \u00a0<span style=\"color: #339966\">60,8kgx12(+2), \u00a063kgx10(+2)<\/span><\/li>\n<li>Marklyft: \u00a050kgx16, \u00a060kgx14, \u00a0<span style=\"color: #339966\">70kgx12(+2), \u00a080kgx10 (+2)\u00a0<\/span><\/li>\n<li><span style=\"color: #000000\">Skivst\u00e5ngsrodd: \u00a030kgx16, \u00a035kgx14, \u00a040kgx12, \u00a045kgx10 \u00a0(F\u00f6rsta g\u00e5ngen jag k\u00f6rde skivst\u00e5ngsrodd, ingen favvo \u00f6vning)<\/span><\/li>\n<li><span style=\"color: #000000\">Latsdrag brett maskin: \u00a049,5kgx16, \u00a051,8kgx14, \u00a054kgx12, \u00a058,5kgx10 \u00a0 (Alla latsdrag var upptagna s\u00e5 fick k\u00f6ra maskin)<\/span><\/li>\n<li><span style=\"color: #000000\">Lutande hantelcurl: \u00a0<span style=\"color: #0000ff\">10kgx12, \u00a010kgx12, \u00a010kgx10, \u00a012,5kgx7 \u00a0<span style=\"color: #000000\">(Missbed\u00f6mde helt hur svag jag var och hur jobbig denna \u00f6vning \u00e4r, antiKLIMAX? )<\/span><\/span><\/span><\/li>\n<li><span style=\"color: #000000\"><span style=\"color: #0000ff\"><span style=\"color: #000000\">Skivst\u00e5ngscurl: \u00a010kgx16, \u00a012,5kgx14, \u00a0<span style=\"color: #0000ff\">15kgx10+2<\/span>, \u00a015kgx10 \u00a0(St\u00e5ng ej medr\u00e4knad i vikten, riktigt jobbig, hade vissa pauser, men la aldrig ner vikten j\u00e4mf\u00f6rt med 15kg bl\u00e5a)<\/span><\/span><\/span><\/li>\n<li><span style=\"color: #000000\"><span style=\"color: #0000ff\"><span style=\"color: #000000\">Kabelcurl: \u00a05kgx16, \u00a05kgx14, \u00a06kgx12, \u00a07kgx10 \u00a0 \u00a0(Helt d\u00f6d i armarna)<\/span><\/span><\/span><\/li>\n<\/ol>\n<div>Ett okej pass, som jag sagt tidigare \u00e4r inte m\u00e5nga reps min styrka d\u00e5 jag \u00e4r v\u00e4ldig svag mentalt p\u00e5 att st\u00e5 emot sm\u00e4rtan som blir, hoppas det blir b\u00e4ttre n\u00e4sta g\u00e5ng. Idag v\u00e4ntar ett m\u00f6rdarpass p\u00e5 samma fast med ben, ja ni l\u00e4ste r\u00e4tt BEEEEEEN, FY FAN F\u00d6R S\u00c5 M\u00c5NGA REPS P\u00c5 BEN&#8230;&#8230;\u00c4r det h\u00e4lsosamt? R\u00e4kna med ett grinigt inl\u00e4gg imorgon :\/<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Chins: \u00a09xkroppsvikt(+1), 7xk.v(+1), \u00a05xk.v \u00a0 (H\u00e4r g\u00e4ller de s\u00e5 m\u00e5nga man orkar, k\u00f6r ett par negativa efter varje) Maskinrodd: \u00a049,5kgx16, \u00a054kgx14, \u00a060,8kgx12(+2), \u00a063kgx10(+2) Marklyft: \u00a050kgx16, \u00a060kgx14, \u00a070kgx12(+2), \u00a080kgx10 (+2)\u00a0 Skivst\u00e5ngsrodd: \u00a030kgx16, \u00a035kgx14, \u00a040kgx12, \u00a045kgx10 \u00a0(F\u00f6rsta g\u00e5ngen jag k\u00f6rde skivst\u00e5ngsrodd, ingen favvo \u00f6vning) Latsdrag brett maskin: \u00a049,5kgx16, \u00a051,8kgx14, \u00a054kgx12, \u00a058,5kgx10 \u00a0 (Alla latsdrag var upptagna s\u00e5 &#8230; <a title=\"Dag 8: Rygg\/Baksida axlar\/Biceps\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/jonassund\/2013\/08\/28\/dag-8-ryggbaksida-axlarbiceps\/\" aria-label=\"L\u00e4s mer om Dag 8: Rygg\/Baksida axlar\/Biceps\">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-39","post","type-post","status-publish","format-standard","hentry","category-okategoriserad"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/39","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=39"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/39\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/media?parent=39"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/categories?post=39"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/tags?post=39"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}