{"id":56,"date":"2013-09-04T08:32:17","date_gmt":"2013-09-04T06:32:17","guid":{"rendered":"http:\/\/blogg.improveme.se\/jonassund\/?p=56"},"modified":"2013-09-04T08:32:17","modified_gmt":"2013-09-04T06:32:17","slug":"dag-14-benmage","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/jonassund\/2013\/09\/04\/dag-14-benmage\/","title":{"rendered":"Dag 14: Ben\/Mage"},"content":{"rendered":"
    \n
  1. Kn\u00e4b\u00f6j: \u00a0 45kgx16(+2), \u00a0 \u00a050kgx14(+2), \u00a0 \u00a0 55kgx12(+2), \u00a0 \u00a0 60kgx10 \u00a0 (That’s my boy, var riktigt tungt i slutet, s\u00e5 blir nog \u00f6kning med 2,5kg i slutet nu)<\/span><\/span><\/li>\n
  2. Utfall smith(NY): \u00a0 30kgx16, \u00a0 \u00a035kgx14, \u00a0 \u00a0 40kgx12, \u00a0 \u00a0 45kgx10 \u00a0 \u00a0(R\u00e4knade st\u00e5ngen som 10kg, hard as fuck)<\/span><\/span><\/li>\n
  3. Raka marklyft: \u00a0 \u00a030kgx16, \u00a0 35kgx14, \u00a0 \u00a040kgx12, \u00a0 \u00a045kgx10 \u00a0<\/span><\/span><\/span><\/li>\n
  4. Benpress maskin: \u00a0 78,8kgx16(+2), \u00a0 81kgx14(+2), \u00a0 83,3kgx12(+2), \u00a0 \u00a085,5kgx10<\/span><\/span><\/li>\n
  5. Baksida: \u00a0 \u00a025kgx16(+2), \u00a0 \u00a027,5kgx14(+2), \u00a0 \u00a030kgx12, \u00a0 \u00a030kgx10<\/span> \u00a0 \u00a0 (K\u00e4nde vid 30kgx12 att jag aldrig skulle orka 32,5kg, var med n\u00f6d och n\u00e4ppe jag fick upp 30kgx10 med litet stopp inf\u00f6r sista)<\/span><\/li>\n
  6. Benspark: \u00a0 \u00a042,8kgx16(+2), \u00a0 45kgx14(+2), \u00a0 \u00a0 47,3kgx12<\/span>, \u00a0 \u00a0 49,5kgx10 \u00a0 \u00a0(S\u00e5g nu:S att jag hade gjort 49,5kg innan, de var inte bra, hade hoppat \u00f6ver 47,3kg p\u00e5 f\u00f6rra….)<\/span><\/span><\/span><\/li>\n
  7. Situps p\u00e5 boll: \u00a0 \u00a05kgx20, \u00a0 \u00a05kgx20, \u00a0 \u00a05kgx20, \u00a0 \u00a0 \u00a05kgx20 \u00a0 \u00a0 (Ska \u00f6ka lite vikt till, sen ska jag nog f\u00f6rs\u00f6ka g\u00f6ra s\u00e5 m\u00e5nga jag orkar varje g\u00e5ng)<\/span><\/span><\/span><\/span><\/span><\/li>\n
  8. Magcrunch sn\u00f6re, maskin(NY): \u00a0 20kgx16, \u00a0 \u00a025kgx14, \u00a0 \u00a030kgx12, \u00a0 \u00a035kgx10<\/span><\/span><\/span><\/span><\/span><\/li>\n
  9. Magmaskin: \u00a0 \u00a054kgx16(+2), \u00a0 \u00a058,5kgx14(+2), \u00a0 \u00a060,8kgx12,<\/span> \u00a0 \u00a063kgx10 \u00a0(Samma som \u00f6vn.4, bra gjort…)<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<\/ol>\n
    Men end\u00e5 ett bra pass tycker jag, trots att jag gjorde tv\u00e5 blunders (\u00f6vning 6 & 9) p\u00e5 sista seten. De var som vanligt sjukt m\u00e5nga p\u00e5 gymmet och de k\u00e4nns som det blir fler och fler, men de \u00e4r bara att gilla l\u00e4get n\u00e4r man har dagsjobb och m\u00e5ste gymma mellan 18-20. Idag v\u00e4ntar ett rygg\/baksida axlar\/biceps pass, det \u00e4r sista passet f\u00f6r denna veckan med h\u00f6grepsarna, det ska bli nice att b\u00f6rja k\u00f6ra tyngre igen d\u00e5 jag tycker det \u00e4r roligare. Hoppas ryggen \u00e4r bra tills ikv\u00e4ll n\u00e4r vi ska pumpa 52 repetitioner i marklyften.<\/div>\n","protected":false},"excerpt":{"rendered":"

    Kn\u00e4b\u00f6j: \u00a0 45kgx16(+2), \u00a0 \u00a050kgx14(+2), \u00a0 \u00a0 55kgx12(+2), \u00a0 \u00a0 60kgx10 \u00a0 (That’s my boy, var riktigt tungt i slutet, s\u00e5 blir nog \u00f6kning med 2,5kg i slutet nu) Utfall smith(NY): \u00a0 30kgx16, \u00a0 \u00a035kgx14, \u00a0 \u00a0 40kgx12, \u00a0 \u00a0 45kgx10 \u00a0 \u00a0(R\u00e4knade st\u00e5ngen som 10kg, hard as fuck) Raka marklyft: \u00a0 \u00a030kgx16, \u00a0 35kgx14, … 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-56","post","type-post","status-publish","format-standard","hentry","category-okategoriserad"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/56","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=56"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/56\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/media?parent=56"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/categories?post=56"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/tags?post=56"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}