{"id":83,"date":"2013-09-12T09:32:22","date_gmt":"2013-09-12T07:32:22","guid":{"rendered":"http:\/\/blogg.improveme.se\/jonassund\/?p=83"},"modified":"2013-09-12T09:32:22","modified_gmt":"2013-09-12T07:32:22","slug":"dag-22-mageben","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/jonassund\/2013\/09\/12\/dag-22-mageben\/","title":{"rendered":"Dag 22:  Mage\/Ben"},"content":{"rendered":"<ol>\n<li>Kn\u00e4b\u00f6j: \u00a0 <span style=\"color: #008000\">50kgx16(+2), \u00a0 \u00a055kgx14(+2), \u00a0 \u00a0 60kgx12(+2), \u00a0 \u00a0 62,5kgx10<\/span><\/li>\n<li><span style=\"color: #000000\">Utfall smith: \u00a0 <span style=\"color: #008000\">35kgx16(+2), \u00a0 \u00a040kgx14(+2), \u00a0 \u00a045kgx12(+2) \u00a0 \u00a0<span style=\"color: #000000\">(R\u00e4knar st\u00e5ngen som 10kg, \u00a0orkade inte med ett fj\u00e4rde set)<\/span><\/span><\/span><\/li>\n<li><span style=\"color: #000000\"><span style=\"color: #008000\"><span style=\"color: #000000\">Raka marklyft: \u00a0<span style=\"color: #008000\"> 40kgx16(+4), \u00a0 42,5kgx14, \u00a0 \u00a045kgx12(+2), \u00a0 \u00a047,5kgx12<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"color: #000000\">Benpress maskin 2: \u00a0 45kgx16, \u00a0 52kgx14, \u00a0 58,5kgx12, \u00a0 65,5kgx10<\/span><\/li>\n<li><span style=\"color: #000000\">Baksida: \u00a0 <span style=\"color: #008000\">27,5kgx16(+2), \u00a0 30kgx14(+2), \u00a0 31,25kgx12, \u00a0 31,25kgx10<\/span><\/span><\/li>\n<li><span style=\"color: #000000\">Benspark: \u00a0 <span style=\"color: #008000\">45kgx16(+2), \u00a0 47,3kgx14(+2), \u00a0 49,5kgx12(+2), \u00a0 51,8kgx10<\/span><\/span><\/li>\n<li><span style=\"color: #000000\">Bollsitups max: \u00a0<span style=\"color: #008000\">40-40-40<\/span><\/span><\/li>\n<li><span style=\"color: #000000\">Magmaskin crunch: \u00a0 <span style=\"color: #008000\">25kgx16(+2), \u00a0 30kgx14(+2), \u00a0 35kgx12(+2), \u00a0 \u00a040kgx10<\/span><\/span><\/li>\n<li><span style=\"color: #000000\">Magmaskin: \u00a0<span style=\"color: #008000\"> 58,5kgx16(+2), \u00a0 60,8kgx14(+2), \u00a0 63kgx12(+2), \u00a065,3kgx10<\/span><\/span><\/li>\n<\/ol>\n<div><span style=\"color: #000000\">Grymt pass som jag k\u00f6rde med en kompis, \u00f6kningar i allt f\u00f6rutom benpress maskin, men det var f\u00f6r att den jag brukar k\u00f6ra var brutalt upptagen, s\u00e5 hade nog kunde dra iv\u00e4g \u00f6kningar d\u00e4r med. Idag v\u00e4ntar mitt f\u00f6rsta fotbollspass p\u00e5 \u00f6ver 1 \u00e5r, skulle k\u00f6rt i m\u00e5ndags, men blev inget d\u00e5, s\u00e5 idag kommer helvetet dra loss rent orkm\u00e4ssigt:\/<\/span><\/div>\n<div><\/div>\n<div>Sen v\u00e4ntar ju helgen och d\u00e5 \u00e4r det \u00e5terigen dags f\u00f6r mina favoritpass, dvs dom med repsantal p\u00e5 10-8-6-4. Med start br\u00f6st\/axlar\/triceps p\u00e5 fredag.<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kn\u00e4b\u00f6j: \u00a0 50kgx16(+2), \u00a0 \u00a055kgx14(+2), \u00a0 \u00a0 60kgx12(+2), \u00a0 \u00a0 62,5kgx10 Utfall smith: \u00a0 35kgx16(+2), \u00a0 \u00a040kgx14(+2), \u00a0 \u00a045kgx12(+2) \u00a0 \u00a0(R\u00e4knar st\u00e5ngen som 10kg, \u00a0orkade inte med ett fj\u00e4rde set) Raka marklyft: \u00a0 40kgx16(+4), \u00a0 42,5kgx14, \u00a0 \u00a045kgx12(+2), \u00a0 \u00a047,5kgx12 Benpress maskin 2: \u00a0 45kgx16, \u00a0 52kgx14, \u00a0 58,5kgx12, \u00a0 65,5kgx10 Baksida: \u00a0 27,5kgx16(+2), \u00a0 &#8230; <a title=\"Dag 22:  Mage\/Ben\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/jonassund\/2013\/09\/12\/dag-22-mageben\/\" aria-label=\"L\u00e4s mer om Dag 22:  Mage\/Ben\">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-83","post","type-post","status-publish","format-standard","hentry","category-okategoriserad"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/83","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=83"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/posts\/83\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/media?parent=83"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/categories?post=83"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/jonassund\/wp-json\/wp\/v2\/tags?post=83"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}