{"id":80,"date":"2013-09-11T11:42:04","date_gmt":"2013-09-11T09:42:04","guid":{"rendered":"http:\/\/blogg.improveme.se\/jonassund\/?p=80"},"modified":"2013-09-11T11:42:04","modified_gmt":"2013-09-11T09:42:04","slug":"dag-21-ryggbaksida-axlarbiceps","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/jonassund\/2013\/09\/11\/dag-21-ryggbaksida-axlarbiceps\/","title":{"rendered":"Dag 21: Rygg\/Baksida axlar\/Biceps"},"content":{"rendered":"

Blev snabb omkastning i schemat ig\u00e5r, hade tidspress f\u00f6r att hinna till vm kvalet s\u00e5 fick sl\u00e4nga in rygg\/baksida axlar\/biceps passet ist\u00e4llet, s\u00e5 idag blir det ben\/mage.<\/p>\n

    \n
  1. Chins(week 1, day 2):\u00a0 4-3-3-4-5<\/li>\n
  2. Hantelrodd(NY):\u00a0\u00a0 20kgx16,\u00a0\u00a0 22,5kgx14,\u00a0\u00a0 25kgx12,\u00a0\u00a0\u00a0 25kgx10\u00a0\u00a0 (Provade en ny taktik med att dra lite snett upp\u00e5t, det k\u00e4ndes brutalt och var mycket jobbigare, s\u00e5g detta p\u00e5 youtube)<\/li>\n
  3. Marklyft:\u00a0 Kommer k\u00f6ras idag<\/li>\n
  4. Kabelrodd:\u00a0\u00a0 8×16,\u00a0\u00a0 9×14,\u00a0\u00a0 9×12,\u00a0\u00a0 10×10\u00a0 (En viktplatta \u00e4r 5,5kg)<\/li>\n
  5. Latsdrag brett:\u00a0\u00a0 7×16,\u00a0\u00a0 8×14,\u00a0\u00a0\u00a0 9×12,\u00a0\u00a0\u00a0 10×10\u00a0\u00a0\u00a0 (Rak st\u00e5ng, en viktplatta \u00e4r 5,5kg)<\/li>\n
  6. Kabelcurl:\u00a0\u00a0 6×16(+2),\u00a0\u00a0 6,5×14(+2),\u00a0\u00a0\u00a0 7×12(+2),\u00a0\u00a0 7,5×10<\/span> (En viktplatta \u00e4r 5,5kg)<\/li>\n
  7. Lutande hantelcurl:\u00a0\u00a0 8kgx16(+2),\u00a0\u00a0\u00a0 9kgx14(+2),\u00a0\u00a0\u00a0 10kgx12(+2),\u00a0\u00a0 12,5kgx10<\/span><\/li>\n
  8. Skivst\u00e5ngscurl:\u00a0\u00a0 12,5kgx16(+2),\u00a0\u00a0 15kgx14(+2),\u00a0\u00a0 17,5kgx12(+2),\u00a0\u00a0\u00a0 20kgx10<\/span>\u00a0\u00a0\u00a0 (St\u00e5ng ej medr\u00e4knad)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    Blev snabb omkastning i schemat ig\u00e5r, hade tidspress f\u00f6r att hinna till vm kvalet s\u00e5 fick sl\u00e4nga in rygg\/baksida axlar\/biceps passet ist\u00e4llet, s\u00e5 idag blir det ben\/mage. Chins(week 1, day 2):\u00a0 4-3-3-4-5 Hantelrodd(NY):\u00a0\u00a0 20kgx16,\u00a0\u00a0 22,5kgx14,\u00a0\u00a0 25kgx12,\u00a0\u00a0\u00a0 25kgx10\u00a0\u00a0 (Provade en ny taktik med att dra lite snett upp\u00e5t, det k\u00e4ndes brutalt och var mycket jobbigare, s\u00e5g … 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-80","post","type-post","status-publish","format-standard","hentry","category-okategoriserad"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/80","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=80"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/80\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/media?parent=80"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/categories?post=80"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/tags?post=80"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}