{"id":41,"date":"2013-08-30T14:25:25","date_gmt":"2013-08-30T12:25:25","guid":{"rendered":"http:\/\/blogg.improveme.se\/jonassund\/?p=41"},"modified":"2013-08-30T14:25:25","modified_gmt":"2013-08-30T12:25:25","slug":"dag-8-benmage","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/jonassund\/2013\/08\/30\/dag-8-benmage\/","title":{"rendered":"Dag 8: Ben\/Mage"},"content":{"rendered":"
    \n
  1. Kn\u00e4b\u00f6j: \u00a0 40kgx16, \u00a045kgx14, \u00a050kgx12(+2), \u00a055kgx10(+2)<\/span><\/li>\n
  2. Utfall: \u00a0 20×16, \u00a0sen gav jag upp, finns ingenting som jag tycker \u00e4r s\u00e5 tr\u00e5kigt som utfall, fuck it!!<\/span><\/li>\n
  3. Raka marklyft: \u00a0 45×16, \u00a0 50×14 \u00a0 \u00a0(Sen ville inte min rygg vara med mer pga av marklyft dagen innan och kn\u00e4b\u00f6jen, f\u00e5r inte h\u00e4nda igen)<\/span><\/li>\n
  4. Benpress maskin: \u00a0 76,5kgx16, \u00a078,8kgx14, \u00a081kgx12(+2), \u00a0 84,3kgx10(+2)<\/span><\/span><\/li>\n
  5. Baksida l\u00e5r: \u00a0 22,5kgx16, \u00a025kgx14, \u00a027,5kgx12(+2)<\/span>, \u00a0 27,5kgx10<\/span><\/span><\/li>\n
  6. Benspark: \u00a0 40,5kgx16(+6)<\/span>, \u00a042,8kgx16, \u00a0 45kgx12, \u00a049,5kgx10(+2) \u00a0 (Aldrig k\u00f6rt p\u00e5 dom tv\u00e5 vikterna i mitten d\u00e5 jag inte k\u00f6rt det antalet innan)<\/span><\/span><\/span><\/li>\n
  7. Bollsitups: \u00a0 4×20 \u00a0(K\u00f6rde 4 set med 20 reps i varje, de k\u00e4ndes bra mycket faktiskt, har sv\u00e5rt att k\u00e4nna n\u00e5got med vikt i v\u00e4gen, kanske l\u00e4gger p\u00e5 kettlebell)<\/span><\/span><\/span><\/li>\n
  8. F\u00e4llkniven: \u00a0 16x10kg, \u00a010x10kg, \u00a010x10kg \u00a0 (Riktigt jobbig, fick bra ont i magen och nu 2 dagar senare har jag fortsatt god tr\u00e4ningsv\u00e4rk s\u00e5 den forts\u00e4tter vi med)<\/span><\/span><\/span><\/li>\n
  9. Magmaskin: \u00a0 51,8kgx16, \u00a054kgx14, \u00a058,5kgx12(+2)<\/span>, \u00a063kgx10(+2)<\/span><\/span><\/span><\/span><\/li>\n<\/ol>\n
    <\/div>\n
    S\u00e5 nu har jag k\u00f6rt igenom b\u00e5da passen en g\u00e5ng, s\u00e5 nu kommer det inte finnas n\u00e5gra svarta siffror kvar, OM jag inte f\u00f6rmodan ers\u00e4tter n\u00e5gon \u00f6vning med ett annat alternativ, chansen finns, men d\u00e5 \u00e4r de n\u00e5gon enstaka \u00f6vning det handlar om. Nu kommer vi trappa upp i fas 2 och nu kommer vi f\u00e5 k\u00e4mpa f\u00f6r att f\u00e5 BARA gr\u00f6na siffror:)<\/span><\/div>\n
    <\/div>\n
    Idag med start p\u00e5 det tunga (10-8-6-4) passet Br\u00f6st\/Axlar\/Triceps, let’s do this!<\/div>\n","protected":false},"excerpt":{"rendered":"

    Kn\u00e4b\u00f6j: \u00a0 40kgx16, \u00a045kgx14, \u00a050kgx12(+2), \u00a055kgx10(+2) Utfall: \u00a0 20×16, \u00a0sen gav jag upp, finns ingenting som jag tycker \u00e4r s\u00e5 tr\u00e5kigt som utfall, fuck it!! Raka marklyft: \u00a0 45×16, \u00a0 50×14 \u00a0 \u00a0(Sen ville inte min rygg vara med mer pga av marklyft dagen innan och kn\u00e4b\u00f6jen, f\u00e5r inte h\u00e4nda igen) Benpress maskin: \u00a0 76,5kgx16, … 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-41","post","type-post","status-publish","format-standard","hentry","category-okategoriserad"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/41","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=41"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/41\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/media?parent=41"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/categories?post=41"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/tags?post=41"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}