{"id":17,"date":"2016-09-13T16:50:49","date_gmt":"2016-09-13T15:50:49","guid":{"rendered":"http:\/\/home.uia.no\/tarjek14\/?p=17"},"modified":"2016-09-13T16:50:49","modified_gmt":"2016-09-13T15:50:49","slug":"%c3%b8kt-2-kunde-a","status":"publish","type":"post","link":"https:\/\/home.uia.no\/tarjek14\/2016\/09\/13\/%c3%b8kt-2-kunde-a\/","title":{"rendered":"\u00d8kt 2 Kunde A"},"content":{"rendered":"

Sted: Solsiden treningsenter<\/p>\n

Dato: 7.9-16<\/p>\n

 <\/p>\n

P\u00e5 dagens program skulle jeg gjennomf\u00f8re en relativt ukomplisert \u00f8kt for denne kunden. Den best\u00e5r av 6 \u00f8velser, 3 p\u00e5 biceps og 3 p\u00e5 3 triceps. Har valgt \u00e5 gj\u00f8re ferdig biceps \u00f8velsene f\u00f8r jeg g\u00e5r over p\u00e5 triceps. Vil helst stresse muskulaturen s\u00e5 mye som mulig, noe som er relevant n\u00e5r man skal \u00f8ke muskelens volum. Har tatt i betraktning at kunden for tiden ikke er spesielt godt trent, s\u00e5 har ikke for mange sett, heller \u00f8velser, men mer enn nok til at han skal f\u00e5 riktig utbytte og volum \u00f8kning dersom han fortsetter med dette en stund fremover. Foruten om en \u00f8velse, best\u00e5r samtlige \u00f8velsene av drop-sett, hvor han tar alt fra 8-10 repetisjoner. Vekt motstanden varierer fra ca.75% av maks p\u00e5 det tyngste, alts\u00e5 f\u00f8rste serie i settene, til ca.35% i den siste serien. Kj\u00f8rer 3-4 serier, i 3-4 drop-sett. Har kun 1 minutt pause mellom settene, og 1-2 minutter, mellom hver \u00f8velse.<\/p>\n

Planen for \u00f8kta ser slik ut:<\/p>\n

St\u00e5ende bicepscurl 1<\/div>\n
\n
\"\"\"\"\"\"\"\"<\/div>\n
\n

1: 20\u00a0kg, 3\u00a0Sett, Pause:\u00a01\u00a0Mins, 7-8\u00a0Reps<\/p>\n

2: 17.5\u00a0kg, 3\u00a0Sett, 7-8\u00a0Reps, Pause:\u00a01\u00a0Mins<\/p>\n

3: 15\u00a0kg, 3\u00a0Sett, 7-8\u00a0Reps, Pause:\u00a01\u00a0Mins<\/p>\n<\/div>\n<\/div>\n

\n
Knest\u00f8ttende hantelcurl 1<\/div>\n
\n
\"\"\"\"\"\"\"\"<\/div>\n
\n

1: 10\u00a0kg, 2\u00a0Sett, 10\u00a0Reps, Pause:\u00a02\u00a0Mins<\/p>\n

2: 8\u00a0kg, 2\u00a0Sett, 10\u00a0Reps, Pause:\u00a02\u00a0Mins<\/p>\n

3: 6\u00a0kg, 2\u00a0Sett, 10\u00a0Reps, Pause:\u00a02\u00a0Mins<\/p>\n<\/div>\n<\/div>\n<\/div>\n

\n
St\u00e5ende horisontal bicepscurl 2<\/div>\n
\n
\"\"\"\"\"\"\"\"<\/div>\n
\n

1: 15\u00a0kg, 2\u00a0Sett, 8\u00a0Reps, Pause:\u00a01\u00a0Mins<\/p>\n

2: 10\u00a0kg, 2\u00a0Sett, 8\u00a0Reps, Pause:\u00a01\u00a0Mins<\/p>\n

3: 5\u00a0kg, 2\u00a0Sett, 8\u00a0Reps, Pause:\u00a01\u00a0Mins<\/p>\n<\/div>\n<\/div>\n<\/div>\n

\n
Kne- og h\u00e5ndst\u00f8ttende triceps press<\/div>\n
\n
\"\"\"\"\"\"\"\"<\/div>\n
\n

1: 16\u00a0kg, 2\u00a0Sett, 12\u00a0Reps, Pause:\u00a01\u00a0Mins\u00a030\u00a0Secs<\/p>\n

2: 14\u00a0kg, 2\u00a0Sett, 12\u00a0Reps, Pause:\u00a01\u00a0Mins\u00a030\u00a0Secs<\/p>\n

3: 10\u00a0kg, 2\u00a0Sett, 12\u00a0Reps, Pause:\u00a01\u00a0Mins\u00a030\u00a0Secs<\/p>\n<\/div>\n<\/div>\n<\/div>\n

\n
St\u00e5ende tricepspress 4<\/div>\n
\n
\"\"\"\"\"\"\"\"<\/div>\n
\n

18\u00a0kg, 3\u00a0Sett, 10\u00a0Reps, Pause:\u00a01\u00a0Mins<\/p>\n<\/div>\n<\/div>\n<\/div>\n

\n
Tricepspress med tau i kabel<\/div>\n
\n
\"\"\"\"\"\"\"\"<\/div>\n
\n

1: 20\u00a0kg, 3\u00a0Sett, 8\u00a0Reps, Pause:\u00a01\u00a0Mins<\/p>\n

2: 17.5\u00a0kg, 3\u00a0Sett, 8\u00a0Reps, Pause:\u00a01\u00a0Mins<\/p>\n

3: 15\u00a0kg, 3\u00a0Sett, 8\u00a0Reps, Pause:\u00a01\u00a0Mins<\/p>\n

4: 10\u00a0kg, 3\u00a0Sett, 12\u00a0Reps<\/p>\n

 <\/p>\n

Kommentar:<\/p>\n

God innsats av kunden, selv om han ble alvorlig sliten! slet med \u00e5 gjennomf\u00f8re den f\u00f8rste biceps \u00f8velsen, med stang, men fikk oppn\u00e5dd hovedm\u00e5let, med \u00e5 stresse muskulaturen. Kj\u00f8rte en ganske s\u00e5 enkel \u00f8kt, med Drop-sett som inneholdt \u00f8velser han hadde pr\u00f8vd f\u00f8r, s\u00e5 han klarte \u00e5 utf\u00f8re de fleste bra. Funket helt greit \u00e5 ha 3 strake drop- set \u00f8velser p\u00e5 samme muskel. Tok ca. 2 minutter mellom hver \u00f8velse, i tillegg var alle \u00f8velsene litt forskjellige. Hadde forskjellig vinkel, p\u00e5 hver \u00f8velse, noe som kanskje hjalp han i \u00e5 fullf\u00f8re.<\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Sted: Solsiden treningsenter Dato: 7.9-16   P\u00e5 dagens program skulle jeg gjennomf\u00f8re en relativt ukomplisert \u00f8kt for denne kunden. Den best\u00e5r av 6 \u00f8velser, 3 p\u00e5 biceps og 3 p\u00e5 3 triceps. Har valgt \u00e5 gj\u00f8re ferdig biceps \u00f8velsene f\u00f8r … Les videre →<\/span><\/a><\/p>\n","protected":false},"author":1233,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/home.uia.no\/tarjek14\/wp-json\/wp\/v2\/posts\/17"}],"collection":[{"href":"https:\/\/home.uia.no\/tarjek14\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/home.uia.no\/tarjek14\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/home.uia.no\/tarjek14\/wp-json\/wp\/v2\/users\/1233"}],"replies":[{"embeddable":true,"href":"https:\/\/home.uia.no\/tarjek14\/wp-json\/wp\/v2\/comments?post=17"}],"version-history":[{"count":1,"href":"https:\/\/home.uia.no\/tarjek14\/wp-json\/wp\/v2\/posts\/17\/revisions"}],"predecessor-version":[{"id":18,"href":"https:\/\/home.uia.no\/tarjek14\/wp-json\/wp\/v2\/posts\/17\/revisions\/18"}],"wp:attachment":[{"href":"https:\/\/home.uia.no\/tarjek14\/wp-json\/wp\/v2\/media?parent=17"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/home.uia.no\/tarjek14\/wp-json\/wp\/v2\/categories?post=17"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/home.uia.no\/tarjek14\/wp-json\/wp\/v2\/tags?post=17"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}