{"id":46,"date":"2013-09-01T11:25:32","date_gmt":"2013-09-01T09:25:32","guid":{"rendered":"http:\/\/blogg.improveme.se\/jonassund\/?p=46"},"modified":"2013-09-01T11:25:32","modified_gmt":"2013-09-01T09:25:32","slug":"dag-11-benmage","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/jonassund\/2013\/09\/01\/dag-11-benmage\/","title":{"rendered":"Dag 11: Ben\/Mage"},"content":{"rendered":"
    \n
  1. Kn\u00e4b\u00f6j: \u00a0 60kgx10(+4), \u00a0 62,5kgx8(+4), \u00a0 65kgx6, \u00a0 67,5kgx4 \u00a0(Grymt, bara \u00f6kningar, that’s my boy)<\/span><\/span><\/li>\n
  2. Utfall smith(NY): \u00a0 40kgx10, \u00a0 45kgx8, \u00a0 50kgx6, \u00a0 55kgx4 \u00a0 (Ny \u00f6vning, de var tungt, smith st\u00e5ng ej medr\u00e4knad)<\/span><\/span><\/li>\n
  3. Raka marklyft: \u00a060kgx10(+2), \u00a0 62,5kgx8(+2), \u00a0 65kgx6(+2), \u00a0 67,5kgx4 \u00a0(Kommentar \u00f6verfl\u00f6dig)<\/span><\/span><\/span><\/span><\/li>\n
  4. Benpress: \u00a0130kgx10(+4), \u00a0140kgx8, \u00a0 150kgx6, \u00a0 160kgx4 \u00a0(\u00c4ntligen var den inte upptagen)<\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n
  5. Baksida l\u00e5r: \u00a030kgx10(+2), \u00a032,5kgx8(+2), \u00a035kgx6(+2), \u00a037,5kgx4<\/span><\/li>\n
  6. Benspark: \u00a0 49,5kgx10(+2), \u00a0 51,8kgx8(+2), \u00a054kgx6(+2), \u00a0 57,3kgx4 \u00a0(Respekt)<\/span><\/span><\/span><\/li>\n
  7. Bollsitups: 4 set x 20 rep, med kort vila mellan set.<\/span><\/span><\/span><\/li>\n
  8. Maskincrunch(NY): \u00a030kgx10, \u00a0 35kgx8, \u00a0 40kgx6, \u00a0 45kgx4 \u00a0(Tror denna ger mer \u00a0d\u00e5 de \u00e4r motst\u00e5nd vilket beh\u00f6vs vid tyngre antal)<\/span><\/span><\/span><\/li>\n
  9. Magmaskin: \u00a0 67,5kgx10(+4), \u00a0 69,8kgx8(+2), \u00a0 72kgx6(+2), \u00a0 \u00a074,5kgx4<\/span><\/span><\/span><\/span><\/li>\n<\/ol>\n
    <\/div>\n
    Ingen boom eller s\u00e4nkande n\u00e5gonstans, det \u00e4r s\u00e5 h\u00e4r man vill ha det:) Tack vare detta s\u00e5 ser jag lite sjukt fram till n\u00e4sta benpass d\u00e5 jag tror att jag har m\u00f6jlighet att upprepa g\u00e5rdagens bedrift, och d\u00e5 kommer \u00e4ven dom nya \u00f6vningarna vara gr\u00f6na \ud83d\ude09<\/span><\/div>\n
    <\/div>\n
    Sitter nu och taggar inf\u00f6r rygg\/axlar\/biceps och hoppas p\u00e5 full \u00f6kning d\u00e4r med, jag \u00e4r lite orolig f\u00f6r min l\u00e4ndrygg d\u00e5 den g\u00f6r ont som r\u00f6ven, hoppas jag kan g\u00f6ra marklyft end\u00e5:) Sista tunga tr\u00e4ningspasset nu innan jag v\u00e4nder \u00f6ver till mer reps dvs 16-14-12-10.<\/div>\n","protected":false},"excerpt":{"rendered":"

    Kn\u00e4b\u00f6j: \u00a0 60kgx10(+4), \u00a0 62,5kgx8(+4), \u00a0 65kgx6, \u00a0 67,5kgx4 \u00a0(Grymt, bara \u00f6kningar, that’s my boy) Utfall smith(NY): \u00a0 40kgx10, \u00a0 45kgx8, \u00a0 50kgx6, \u00a0 55kgx4 \u00a0 (Ny \u00f6vning, de var tungt, smith st\u00e5ng ej medr\u00e4knad) Raka marklyft: \u00a060kgx10(+2), \u00a0 62,5kgx8(+2), \u00a0 65kgx6(+2), \u00a0 67,5kgx4 \u00a0(Kommentar \u00f6verfl\u00f6dig) Benpress: \u00a0130kgx10(+4), \u00a0140kgx8, \u00a0 150kgx6, \u00a0 160kgx4 \u00a0(\u00c4ntligen var … 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-46","post","type-post","status-publish","format-standard","hentry","category-okategoriserad"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/46","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=46"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/46\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/media?parent=46"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/categories?post=46"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/tags?post=46"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}