{"id":68,"date":"2013-09-08T12:13:59","date_gmt":"2013-09-08T10:13:59","guid":{"rendered":"http:\/\/blogg.improveme.se\/jonassund\/?p=68"},"modified":"2013-09-08T12:13:59","modified_gmt":"2013-09-08T10:13:59","slug":"dag-18-benmage","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/jonassund\/2013\/09\/08\/dag-18-benmage\/","title":{"rendered":"Dag 18: Ben\/Mage"},"content":{"rendered":"<ol>\n<li><span style=\"font-size: 13px;line-height: 19px\">Kn\u00e4b\u00f6j: \u00a0 \u00a0<\/span><span style=\"font-size: 13px;line-height: 19px;color: #008000\">62,5kgx10(+2), \u00a0 \u00a065kgx8(+2), \u00a0 \u00a0 67,5kgx6(+2), \u00a0 \u00a070kgx4<\/span><\/li>\n<li><span style=\"color: #000000\">Utfall smithmaskin: \u00a0 <span style=\"color: #008000\">45kgx10(+2), \u00a0 \u00a050kgx8(+2), \u00a0 \u00a0 55kgx6(+2), \u00a0 \u00a0 60kgx4<\/span><\/span><\/li>\n<li><span style=\"color: #000000\">Raka marklyft: \u00a0 \u00a0<span style=\"color: #008000\">62,5kgx10(+2), \u00a0 \u00a065kgx8(+2), \u00a0 \u00a0 67,5kgx6(+2), \u00a0 \u00a0 670kgx4<\/span><\/span><\/li>\n<li><span style=\"color: #000000\">Benpress: \u00a0 \u00a0<span style=\"color: #008000\">140kgx10(+2), \u00a0 \u00a0150kgx8(+2), \u00a0 \u00a0 160kg6(+2), \u00a0 \u00a0170kgx4<\/span><\/span><\/li>\n<li><span style=\"color: #000000\">Baksida l\u00e5r: \u00a0 \u00a0<span style=\"color: #008000\">32,5kgx10(+2), \u00a0 \u00a035kgx8(+2), \u00a0 \u00a037,5kgx6(+2), \u00a0 \u00a0 40kgx4<\/span><\/span><\/li>\n<li><span style=\"color: #000000\">Benspark: \u00a0 <span style=\"color: #008000\">51,8kgx10(+2), \u00a0 \u00a054kgx8(+2), \u00a0 \u00a057,3kgx6(+2), \u00a0 \u00a058,5kgx4<\/span><\/span><\/li>\n<li><span style=\"color: #000000\">Bollsitups: \u00a0 <span style=\"color: #008000\">Set1: 35st, \u00a0 Set2: 30st, \u00a0 Set3: 30st<\/span><\/span><\/li>\n<li><span style=\"color: #000000\">Magcrunch maskin: \u00a0 <span style=\"color: #008000\">35kgx10(+2), \u00a0 40kgx8(+2), \u00a0 \u00a045kgx6(+2), \u00a0 50kgx4<\/span><\/span><\/li>\n<li><span style=\"color: #000000\">Magmaskin: \u00a0 <span style=\"color: #008000\">69,8kgx10(+2), \u00a0 72kgx8(+2), \u00a0 74,3kgx6(+2), \u00a0 \u00a076,5kgx4<\/span><\/span><\/li>\n<\/ol>\n<div><span style=\"color: #000000\">Gr\u00f6nt \u00e4r sk\u00f6nt, bara h\u00f6jningar ig\u00e5r p\u00e5 ben\/magpasset k\u00e4nns kanon:) \u00a0Idag \u00e4r det rygg\/baksida axlar\/biceps som ska f\u00e5 lite mer styrka.<\/span><\/div>\n<div>Imorgon ska jag b\u00f6rja tr\u00e4na lite fotboll igen, m\u00e5ndagar och torsdagar, s\u00e5 blir bra cardio f\u00f6r mig f\u00f6r att tappa fett. Huvudm\u00e5let \u00e4r ju som sagt att bli mer muskul\u00f6s och definierad, s\u00e5 fokus m\u00e5ste ligga p\u00e5 att \u00f6ka i styrka.<\/div>\n<div><\/div>\n<div>Imorgon kommer jag \u00e4ven ge ett betyg p\u00e5 en bcaa produkt jag testat ett tag, stay tuned \u00e4ven om bloggen \u00e4r tr\u00e5kig designm\u00e4ssigt. \u00c5ngrar en del att jag valde denna sidan d\u00e5 man inte kan \u00e4ndra teman&#8230;<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kn\u00e4b\u00f6j: \u00a0 \u00a062,5kgx10(+2), \u00a0 \u00a065kgx8(+2), \u00a0 \u00a0 67,5kgx6(+2), \u00a0 \u00a070kgx4 Utfall smithmaskin: \u00a0 45kgx10(+2), \u00a0 \u00a050kgx8(+2), \u00a0 \u00a0 55kgx6(+2), \u00a0 \u00a0 60kgx4 Raka marklyft: \u00a0 \u00a062,5kgx10(+2), \u00a0 \u00a065kgx8(+2), \u00a0 \u00a0 67,5kgx6(+2), \u00a0 \u00a0 670kgx4 Benpress: \u00a0 \u00a0140kgx10(+2), \u00a0 \u00a0150kgx8(+2), \u00a0 \u00a0 160kg6(+2), \u00a0 \u00a0170kgx4 Baksida l\u00e5r: \u00a0 \u00a032,5kgx10(+2), \u00a0 \u00a035kgx8(+2), \u00a0 \u00a037,5kgx6(+2), \u00a0 \u00a0 40kgx4 &#8230; <a title=\"Dag 18: Ben\/Mage\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/jonassund\/2013\/09\/08\/dag-18-benmage\/\" aria-label=\"L\u00e4s mer om Dag 18: Ben\/Mage\">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-68","post","type-post","status-publish","format-standard","hentry","category-okategoriserad"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/68","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=68"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/68\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/media?parent=68"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/categories?post=68"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/tags?post=68"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}