{"id":58,"date":"2013-09-05T09:08:36","date_gmt":"2013-09-05T07:08:36","guid":{"rendered":"http:\/\/blogg.improveme.se\/jonassund\/?p=58"},"modified":"2013-09-05T09:08:36","modified_gmt":"2013-09-05T07:08:36","slug":"dag-15-ryggbaksida-axlarbiceps","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/jonassund\/2013\/09\/05\/dag-15-ryggbaksida-axlarbiceps\/","title":{"rendered":"Dag 15: Rygg\/Baksida axlar\/Biceps"},"content":{"rendered":"
    \n
  1. Chins: \u00a0 e.kx10+3 (+1)<\/span>, \u00a0 e.kx8+3 (+1)<\/span>, \u00a0 e.kx4+2 (-1)<\/span> \u00a0 \u00a0 (Jag har brutala problem med chinsen, jag f\u00e5r inte till det och det k\u00e4nns hur tr\u00f6gt och jobbigt som helst, gillade chins f\u00f6rut, hatarT nu)<\/li>\n
  2. Maskinrodd: \u00a0 54kgx16(+2), \u00a0 60,8kgx14(+2), \u00a0 \u00a063kgx12(+2), \u00a0 \u00a065,3kgx10<\/span> \u00a0 (Riktigt tungt)<\/li>\n
  3. Marklyft: \u00a0 60kgx16(+2), \u00a0 \u00a070kgx14(+2), \u00a0 \u00a080kgx12(+2), \u00a0 \u00a090kgx10<\/span><\/li>\n
  4. Skivst\u00e5ngsrodd: \u00a0 \u00a030kgx16, \u00a0 \u00a035kgx14, \u00a0 \u00a0 40kgx12, \u00a0 \u00a0 45kgx10 \u00a0 (Ingen \u00f6kning, men det k\u00e4ndes mycket b\u00e4ttre denna g\u00e5ngen, s\u00e5 jag har nog blivit lite starkare d\u00e4r, \u00f6kning n\u00e4sta)<\/span><\/span><\/span><\/li>\n
  5. Latsdrag brett(NY): \u00a0 31,5kgx16, \u00a0 \u00a038,5kgx14, \u00a0 \u00a045kgx12, \u00a0 \u00a047,3kgx10 \u00a0 \u00a0(Enkelt i b\u00f6rjan, bra tungt i slutet)<\/span><\/span><\/span><\/li>\n
  6. Kabelcurl: \u00a0 5,5×16, \u00a0 \u00a06×14(+2), \u00a0 \u00a0 6,5×12, \u00a0 \u00a0 \u00a0 7×10 \u00a0(En viktplatta \u00e4r 5,5kg, \u00f6kning med halva p\u00e5 varje)<\/span><\/span><\/span><\/span><\/span><\/li>\n
  7. Lutande hantelcurl: \u00a0 \u00a07,5kgx16, \u00a0 \u00a0 8kgx14, \u00a0 \u00a0 9kgx12, \u00a0 \u00a010kgx10 \u00a0\u00a0<\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n
  8. Skivst\u00e5ngscurl: \u00a0 \u00a010kgx16, \u00a0 \u00a012,5kgx14,<\/span> \u00a0 \u00a015kgx12(+2),<\/span> \u00a0 \u00a017,5kgx10<\/span><\/span><\/li>\n<\/ol>\n
    Ett s\u00e5d\u00e4r pass, det var v\u00e4ldigt tungt och jag har fortfarande sv\u00e5rt mentalt med s\u00e5 m\u00e5nga reps, men tyckte end\u00e5 jag lag upp vikterna\/passet b\u00e4ttre denna g\u00e5ngen, trodde jag var mycket starkare och uth\u00e5lligare \u00e4n vad jag var sist g\u00e5ng, skivst\u00e5ngsrodden \u00f6ka jag inget p\u00e5 d\u00e5 den var s\u00e5 tung f\u00f6rra g\u00e5ngen, men k\u00e4ndes b\u00e4ttre denna g\u00e5ngen, s\u00e5 \u00f6kning n\u00e4sta. Marken satt som en sm\u00e4ck \u00e4ven om sista 2 rep p\u00e5 90 var dryga. Chinsen har jag problem med, sitter nog mycket i huvudet, tekniken k\u00e4nns som den suger. \u00c4ven skivst\u00e5ngscurlen k\u00e4ndes mycket b\u00e4ttre denna g\u00e5ngen, s\u00e5 lite kanske har v\u00e4xt?<\/span><\/div>\n
    <\/div>\n
    Kommer att h\u00e5lla mig borta fr\u00e5n gymmet idag :\/ ska ta mig bort till sp\u00e5ret t\u00e4nkte jag och k\u00f6ra lite, kanske n\u00e5gra backisintervallis. Men till helgen ser jag fram emot det tunga artilleriet igen. My favourtis:) Med start br\u00f6st\/axlar\/triceps p\u00e5 fredag.<\/div>\n","protected":false},"excerpt":{"rendered":"

    Chins: \u00a0 e.kx10+3 (+1), \u00a0 e.kx8+3 (+1), \u00a0 e.kx4+2 (-1) \u00a0 \u00a0 (Jag har brutala problem med chinsen, jag f\u00e5r inte till det och det k\u00e4nns hur tr\u00f6gt och jobbigt som helst, gillade chins f\u00f6rut, hatarT nu) Maskinrodd: \u00a0 54kgx16(+2), \u00a0 60,8kgx14(+2), \u00a0 \u00a063kgx12(+2), \u00a0 \u00a065,3kgx10 \u00a0 (Riktigt tungt) Marklyft: \u00a0 60kgx16(+2), \u00a0 \u00a070kgx14(+2), \u00a0 … 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-58","post","type-post","status-publish","format-standard","hentry","category-okategoriserad"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/58","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=58"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/58\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/media?parent=58"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/categories?post=58"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/tags?post=58"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}