{"id":71,"date":"2013-09-09T09:08:56","date_gmt":"2013-09-09T07:08:56","guid":{"rendered":"http:\/\/blogg.improveme.se\/jonassund\/?p=71"},"modified":"2013-09-09T09:08:56","modified_gmt":"2013-09-09T07:08:56","slug":"dag-19-ryggbaksida-axlarbiceps","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/jonassund\/2013\/09\/09\/dag-19-ryggbaksida-axlarbiceps\/","title":{"rendered":"Dag 19: Rygg\/Baksida axlar\/Biceps"},"content":{"rendered":"<ol>\n<li>Chins(program f\u00f6r att klara 20st, Dag 1, Vecka 1, NY): \u00a0 4-3-2-4-5<\/li>\n<li>Maskinrodd: \u00a0 <span style=\"color: #008000\">65,3kgx10(+2), \u00a0 67,5kgx8(+2), \u00a0 69,8kgx5(+2), \u00a0 72kgx4<\/span><\/li>\n<li><span style=\"color: #000000\">Marklyft: \u00a0 <span style=\"color: #008000\">90kgx10(+2), \u00a0 95kgx8(+2), \u00a0 100kgx6(+4), \u00a0 \u00a0105kgx4<\/span> \u00a0 (90kg och 105kg utan remmar)<\/span><\/li>\n<li>Kabelrodd: \u00a0 <span style=\"color: #008000\">12&#215;10(+2), \u00a0 12,5&#215;8(+2), \u00a0 13&#215;6(+2), \u00a0 13,5&#215;4<\/span><\/li>\n<li><span style=\"color: #000000\">Latsdrag smalt: \u00a0 <span style=\"color: #008000\">10&#215;10(+2), \u00a0 \u00a011&#215;8(+2), \u00a0 \u00a011,5&#215;6(+2), \u00a0 12&#215;4 \u00a0<span style=\"color: #000000\">(En viktplatta \u00e4r 5,5kg)<\/span><\/span><\/span><\/li>\n<li><span style=\"color: #000000\"><span style=\"color: #008000\"><span style=\"color: #000000\">Kabelcurl: \u00a0 <span style=\"color: #008000\">9&#215;10(+2), \u00a0 10&#215;8(+2), \u00a0 \u00a011&#215;6(+2), \u00a0 12&#215;4<\/span> \u00a0 (En viktplatta \u00e4r 5,5kg)<\/span><\/span><\/span><\/li>\n<li><span style=\"color: #000000\"><span style=\"color: #008000\"><span style=\"color: #000000\">Scottcurl maskin: \u00a0 <span style=\"color: #008000\">20,3kgx10(+2), \u00a0 25kgx8(+2), \u00a0 27,3kgx6(+2), \u00a0 31kgx4<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"color: #000000\">Skivst\u00e5ngscurl: \u00a0 <span style=\"color: #008000\">20kgx10(+2), \u00a0 22,5kgx8(+2), \u00a0 25kgx6(+2), \u00a0 27,5kgx4<\/span> \u00a0 (St\u00e5ng ej medr\u00e4knad)<\/span><\/li>\n<\/ol>\n<div><span style=\"color: #000000\">Ett bra pass, bara h\u00f6jningar f\u00f6rutom chinsprogrammet, jag k\u00f6rde de f\u00f6r n\u00e5got \u00e5r sedan och tyckte det gav bra resulat s\u00e5 ska k\u00f6ra ig\u00e5ng de med. Det k\u00e4ndes som det fanns mer att ta av i dom flesta \u00f6vningarna, tungast var kabelrodden och latsdrag smalt.<\/span><\/div>\n<div><\/div>\n<div>Kommer en recension p\u00e5 en BCAA produkt snart:) Idag g\u00f6r jag comeback p\u00e5 fotbollsplanen, undrar hur det ska g\u00e5&#8230;.<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Chins(program f\u00f6r att klara 20st, Dag 1, Vecka 1, NY): \u00a0 4-3-2-4-5 Maskinrodd: \u00a0 65,3kgx10(+2), \u00a0 67,5kgx8(+2), \u00a0 69,8kgx5(+2), \u00a0 72kgx4 Marklyft: \u00a0 90kgx10(+2), \u00a0 95kgx8(+2), \u00a0 100kgx6(+4), \u00a0 \u00a0105kgx4 \u00a0 (90kg och 105kg utan remmar) Kabelrodd: \u00a0 12&#215;10(+2), \u00a0 12,5&#215;8(+2), \u00a0 13&#215;6(+2), \u00a0 13,5&#215;4 Latsdrag smalt: \u00a0 10&#215;10(+2), \u00a0 \u00a011&#215;8(+2), \u00a0 \u00a011,5&#215;6(+2), \u00a0 12&#215;4 &#8230; <a title=\"Dag 19: Rygg\/Baksida axlar\/Biceps\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/jonassund\/2013\/09\/09\/dag-19-ryggbaksida-axlarbiceps\/\" aria-label=\"L\u00e4s mer om Dag 19: Rygg\/Baksida axlar\/Biceps\">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-71","post","type-post","status-publish","format-standard","hentry","category-okategoriserad"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/71","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=71"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/71\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/media?parent=71"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/categories?post=71"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/tags?post=71"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}