{"id":63,"date":"2013-09-07T12:15:31","date_gmt":"2013-09-07T10:15:31","guid":{"rendered":"http:\/\/blogg.improveme.se\/jonassund\/?p=63"},"modified":"2013-09-07T12:15:31","modified_gmt":"2013-09-07T10:15:31","slug":"dag-16-brostaxlartriceps","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/jonassund\/2013\/09\/07\/dag-16-brostaxlartriceps\/","title":{"rendered":"Dag 16:  Br\u00f6st\/Axlar\/Triceps"},"content":{"rendered":"<ol>\n<li>Hantelpress: \u00a0<span style=\"color: #008000\">30kgx10(+2), \u00a0 32,8kgx8(+2), \u00a0 35kgx6(+2), \u00a0 35kgx6(+2), \u00a0 37,5kgx4<\/span> \u00a0 (Blev ett extra set f\u00f6r 35kg d\u00e5 37,5kg var upptagna)<\/li>\n<li><span style=\"color: #008000\"><span style=\"color: #000000\">St\u00e5ende hantellyft \u00e5t sidan: \u00a0<span style=\"color: #008000\">7kgx10(+2), \u00a0 8kgx8(+2), \u00a0 9kgx6, \u00a0 \u00a09kgx4<\/span><\/span><\/span><\/li>\n<li><span style=\"color: #000000\">Sittande axelpress hantlar: \u00a0 <span style=\"color: #008000\">20kgx10(+2), \u00a0 22,5kgx8,<\/span> \u00a0 <span style=\"color: #ff0000\">\u00a025kgx6<\/span>, \u00a0 \u00a0<span style=\"color: #008000\">27,5kgx4(+1) \u00a0<span style=\"color: #000000\">(K\u00e4ndes mycket l\u00e4ttare ig\u00e5r)<\/span><\/span><\/span><\/li>\n<li><span style=\"color: #000000\"><span style=\"color: #008000\"><span style=\"color: #000000\">Pec-deck: \u00a0<span style=\"color: #008000\">67,5kgx10(+2), \u00a0 69,4kgx8(+2), \u00a0 72kgx6(+2), \u00a0 74,3kgx4<\/span><\/span><\/span><\/span><\/li>\n<li>Kabellyft \u00e5t sidan: \u00a0 <span style=\"color: #008000\">1,5kgx10<\/span>, \u00a0 \u00a0<span style=\"color: #ff0000\">2kgx8, \u00a0 \u00a02kgx6, \u00a0 \u00a02,5kgx4<\/span> \u00a0(En viktplatta \u00e4r 5,5kg, sv\u00e5r att \u00f6ka p\u00e5 d\u00e5 de \u00e4r s\u00e5 liten muskelgrupp)<\/li>\n<li>Br\u00f6stpress maskin: \u00a0 <span style=\"color: #008000\">67,5kgx10,<\/span> \u00a0 \u00a0<span style=\"color: #008000\">70kgx8(+1)<\/span>, \u00a0 <span style=\"color: #008000\">\u00a072,5kgx6<\/span>, \u00a0 \u00a0<span style=\"color: #ff0000\">75kgx4<\/span><\/li>\n<li><span style=\"color: #000000\">Pushdown st\u00e5ng: \u00a0 <span style=\"color: #008000\">10&#215;10(+2), \u00a0 10,5&#215;8<\/span>, \u00a0 \u00a0<span style=\"color: #ff0000\">11&#215;6, \u00a0 \u00a0 <\/span><\/span><span style=\"color: #ff0000\">11,5&#215;4 \u00a0<span style=\"color: #000000\">(En viktplatta \u00e4r 5,5kg)<\/span><\/span><\/li>\n<li><span style=\"color: #ff0000\"><span style=\"color: #000000\">Liggande tricepspress st\u00e5ng: \u00a0 <span style=\"color: #008000\">17,5kgx10(+2), \u00a0 20kgx8(+2), \u00a0 \u00a022,5kgx6(+2), \u00a0 \u00a0 \u00a025kgx4<\/span> \u00a0(St\u00e5ng ej medr\u00e4knad)<\/span><\/span><\/li>\n<li><span style=\"color: #ff0000\"><span style=\"color: #000000\">Shrugs hantlar(NY): \u00a0 25kgx10, \u00a0 27,5kgx8, \u00a0 \u00a030kgx6, \u00a0 \u00a032,5kgx4 \u00a0(L\u00e4gger till shrugs f\u00f6r att kunna se ut som Tom Hardy)<\/span><\/span><\/li>\n<\/ol>\n<div>Ett bra pass trots att jag var mentalt tr\u00f6tt och orkel\u00f6s i kroppen, men k\u00e4mpade till mig m\u00e5nga h\u00f6jningar end\u00e5, de \u00e4r n\u00e4r man m\u00e5r som s\u00e4mst man ska tr\u00e4na som v\u00e4rst, train insane or remain the same:)<\/div>\n<div><\/div>\n<div>Idag \u00e4r det Mage och Ben p\u00e5 schemat.<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hantelpress: \u00a030kgx10(+2), \u00a0 32,8kgx8(+2), \u00a0 35kgx6(+2), \u00a0 35kgx6(+2), \u00a0 37,5kgx4 \u00a0 (Blev ett extra set f\u00f6r 35kg d\u00e5 37,5kg var upptagna) St\u00e5ende hantellyft \u00e5t sidan: \u00a07kgx10(+2), \u00a0 8kgx8(+2), \u00a0 9kgx6, \u00a0 \u00a09kgx4 Sittande axelpress hantlar: \u00a0 20kgx10(+2), \u00a0 22,5kgx8, \u00a0 \u00a025kgx6, \u00a0 \u00a027,5kgx4(+1) \u00a0(K\u00e4ndes mycket l\u00e4ttare ig\u00e5r) Pec-deck: \u00a067,5kgx10(+2), \u00a0 69,4kgx8(+2), \u00a0 72kgx6(+2), \u00a0 74,3kgx4 &#8230; <a title=\"Dag 16:  Br\u00f6st\/Axlar\/Triceps\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/jonassund\/2013\/09\/07\/dag-16-brostaxlartriceps\/\" aria-label=\"L\u00e4s mer om Dag 16:  Br\u00f6st\/Axlar\/Triceps\">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-63","post","type-post","status-publish","format-standard","hentry","category-okategoriserad"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/63","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=63"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/63\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/media?parent=63"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/categories?post=63"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/tags?post=63"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}