{"id":1917,"date":"2014-10-15T00:38:09","date_gmt":"2014-10-14T22:38:09","guid":{"rendered":"http:\/\/blogg.improveme.se\/minresa\/?p=1917"},"modified":"2014-10-15T00:38:09","modified_gmt":"2014-10-14T22:38:09","slug":"legday","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/minresa\/2014\/10\/15\/legday\/","title":{"rendered":"Legday"},"content":{"rendered":"<p>Idag var det benens tur f\u00f6r en omg\u00e5ng. V\u00e4rmde upp med, ja f\u00f6rst och fr\u00e4mst en promenad hemifr\u00e5n &#8211; biblioteket &#8211; gymmet. Tog kanske 35 minuter ist\u00e4llet f\u00f6r de vanliga 15. Sedan blev det bulgariska utfall, ca 30 reps, varvat med kn\u00e4b\u00f6j med kroppsvikt 10 x 3. Sedan gick jag till st\u00e4llningen f\u00f6r kn\u00e4b\u00f6j, och k\u00f6rde 10 x 3 med 40 kg, inte s\u00e5 mycket&#8230; Men jag jobbar mig upp\u00e5t. <\/p>\n<p>Sedan: benpress.. 10 x 6 100 kg, d\u00e5 varvade jag mellan att h\u00e5lla f\u00f6tterna brett och peka ut\u00e5t med t\u00e5rna, och ha f\u00f6tterna t\u00e4tt och rakt fram. Avslutade benpressen med 5 x 3 p\u00e5 140 kg! K\u00e4nde mig f\u00f6rv\u00e5nansv\u00e4rt stark trots allt jag gjort innan, s\u00e5 n\u00e4sta g\u00e5ng blir det 150 kg. D\u00e4refter blev det 10 x 3, 30 kg i &#8221;hip thrusters&#8221; eller &#8221;h\u00f6ftlyft&#8221; som det kanske borde heta p\u00e5 svenska? <\/p>\n<p>Avslutade med lite fler bulgariska utfall. \u00c4r uppe i 50 reps nu, fast per ben. S\u00e5 3 g\u00e5nger till den h\u00e4r veckan med totalt 50 st, d\u00e5 \u00e4r jag uppe i 100 reps\/ben! <\/p>\n<p><a href=\"http:\/\/blogg.improveme.se\/minresa\/files\/2014\/10\/IMG_0186.jpg\"><img decoding=\"async\" src=\"http:\/\/blogg.improveme.se\/minresa\/files\/2014\/10\/IMG_0186.jpg\" alt=\"IMG_0186.JPG\" class=\"alignnone size-full\" \/><\/a><\/p>\n<p><a href=\"http:\/\/blogg.improveme.se\/minresa\/files\/2014\/10\/IMG_0172.jpg\"><img decoding=\"async\" src=\"http:\/\/blogg.improveme.se\/minresa\/files\/2014\/10\/IMG_0172.jpg\" alt=\"IMG_0172.JPG\" class=\"alignnone size-full\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Idag var det benens tur f\u00f6r en omg\u00e5ng. V\u00e4rmde upp med, ja f\u00f6rst och fr\u00e4mst en promenad hemifr\u00e5n &#8211; biblioteket &#8211; gymmet. Tog kanske 35 minuter ist\u00e4llet f\u00f6r de vanliga 15. Sedan blev det bulgariska utfall, ca 30 reps, varvat med kn\u00e4b\u00f6j med kroppsvikt 10 x 3. Sedan gick jag till st\u00e4llningen f\u00f6r kn\u00e4b\u00f6j, och &#8230; <a title=\"Legday\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/minresa\/2014\/10\/15\/legday\/\" aria-label=\"L\u00e4s mer om Legday\">L\u00e4s mer<\/a><\/p>\n","protected":false},"author":4394,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1917","post","type-post","status-publish","format-standard","hentry","category-traning"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/minresa\/wp-json\/wp\/v2\/posts\/1917","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/minresa\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/minresa\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/minresa\/wp-json\/wp\/v2\/users\/4394"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/minresa\/wp-json\/wp\/v2\/comments?post=1917"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/minresa\/wp-json\/wp\/v2\/posts\/1917\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/minresa\/wp-json\/wp\/v2\/media?parent=1917"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/minresa\/wp-json\/wp\/v2\/categories?post=1917"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/minresa\/wp-json\/wp\/v2\/tags?post=1917"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}