Groundbreaking's way - Styrke og Masse!

Hey derude,

PRs RAW

Bænk: 100kgx16, 130kgx2
Dødløft: 200kgx1
Squat: 185kgx5

Alder: 24
Vægt: cirka 80-82kg
Højde: 177

Mit mål er at se hvor langt jeg kan tage min styrke og masse naturligt.

Denne log skal holde mig motiveret.

DL

100kgx12
120kgx12
140kgx12
160kgx6
180kx1

Barbell Rows
100kgx8
100kgx8
100kgx8

Wide grip pull ups
8
8
8

Upright rows
30kgx12
40kgx12
40kgx12
30kgx12
30kgx12

SQ
60kgx12
100kgx12
120kgx12
140kgx8
150kgx5

BP

60kgx12
80kgx12
90kgx12
100kgx8
110kgx8
120kgx5

Incline DB press
28kgx12
32kgx12
36kx12

EZ bar bicep curl

30kgx12
30kgx12
40kgx8
40kx8

Standing bicep curl
20kgx12
20kgx12
22,5kg8
25kgx8

Dips BW
16rep
16rep

BW + 40kg
10rep
8 rep
8 rep

Tricep pushdown
50kgx16
70kgx20
70kgx20
70kgx20
80kgx10
80kgx8
80kgx6

Shoulder DB press
25kgx12
32kgx8
32kg8
32kg8

Upright rows
30kgx12
40kgx12
40kgx12
50kgx8
50kgx8
50kgx8
60kgx6
60kgx8

Calves leg press

100kgx20
130kgx20
150kgx20
150kgx20
150kgx20
150kgx20

SQ

50kgx12
100x12
120x12
140x12

BP

60kgx12
80kgx8
100kgx5
110kgx5
120kgx5
125kgx1
130kgx1
135k fail

incline DB press
30kgx12
40kgx12
44kgx9

Tricep pushdowns
70kgx16
70kgx16
80kgx12
80kgx12
90kgx8
90kgx8

DL
60kgx12
100kgx12
120kgx12
140kgx12
160kgx6

Barbell Rows
100kgx8
105kgx8
105kgx8

Wide grip pull up
8
10
10

BP
60kgx12
80kgx12
100kgx12
110kgx11 - fail sidste rep, fik den næsten op
120kgx5
120kgx5

incline DB press
40kgx9
40kgx6
40kgx5

DIPS
12 bw
12 bw
4 bw + 40kg

Skal kunne bænke 140kg i reps

Vil drikke 2-3 af mine "gode" shakes om dagen, istedet for kun en her det sidste stykke tid.

Spise flere solide måltider ved siden af, få nok søvn, og bare træne tungt.

Det burde virke.

DL

60kgx12
100kgx12
120kgx12
140kgx12
160kgx12 - PR

Ret vildt, da jeg kun kunne løfte 160kgx6 sidst!
Bruger ik straps

Wide grip pull ups
8
8

BP

60kgx12
100kgx12
110kgx9
120kgx3
120kgx3
120kgx3
120kgx3

Incline DB press
20kgx20
40kgx11
40kgx10
40kgx10

Dips BW
20
20
Dips BW + 40
2

Tricep pushdowns
70kgx20
70kgx20
80kgx8
80kgx7

SQ
60kgx12
80kgx12
100kgx12
120kgx12
140kgx12

Havde planlagt at prøve 150kgx12, men mistede sku energien efter sidste sæt

Tror jeg vil køre færre reps / mere vægt ved SQ, mine ben er store nok i forvejen

DL raw
60kgx12
100kgx12
130kgx12
150kgx12
170kgx12 pr

SQ

60kgx12
100kgx12
130kgx12
150kgx12 - gav den alt! pr

BP
60kgx12
80kgx12
100kgx16 -
125kgx3
125kgx3
125kgx3

DL
60kgx12
100kgx12
130kgx6
160kgx6
170kgx6
180kgx5
190kgx1

Pulls up
12
12
12
7 + 10kg
2 + 10kg

Jeg har ikke spist så meget, det skal optimeres

SQ
60kgx12
100kgx12
130kgx8
140kgx8
150kgx6
160kgx8
170kgx6

BP
60kgx12
80kgx12
100kgx12
110kgx5
120kgx3
130kgx2
130kgx2- failede sidste rep og rullede den til siden

DB shoulder press

20kgx20
26kgx12
28kg12
30kgx12
32kgx7
32kgx2

Overhead Press

30kgx12
30kgx12
30kgx12
40kgx8
40kgx8

Bicep curl barbell

30kgx12
30kgx12
30kgx12

DB curl

10kgx12
10kgx12
10kgx12

Tricep pushdown
60kgx20
70kgx20
70kgx12
80kgx12
80kg8

BP
60kx12
80kgx12
100kgx12
110kgx7
125kgx3

Wide grip pull up

12
12
8
8
8

Chin up

8
8
8
8

Latbar pull down
40kgx12
50kgx12
50kgx12
55kgx8
55kg8

Close grip pull down

40kgx12
40kgx12
40kgx12
50kgx8
50kg8

BP
60kgx12
80kgx12
90kgx12
100kgx10
110kgx7

FLAT DB
40kgx10
40kgx8

Wide grip pull up
8
8
8
8

DL
60kgx12
100kgx12
120kgx12

Triceps Pushdown
70kgx20
80kgx12
80kgx12
70kgx12
70kgx12

Dips
12
12
12
12 + 20kg
12 + 20kkg
12 + 30kg

DB bicep curl
10kgx12
10kgx12
12kgx12
14kgx12
16kgx12
18kgx12
20kgx8

Hammer curls
14kgx12
16kgx12
18kgx12
20kgx12

Tog en ekstra træning aftenen igår

SQ
60kgx12
80kgx12
100kgx12
120kgx12

+ En masse leg curls, ben pres, leg extentions, osv

Idag

BP
60kgx12
80kgx12
90kgx12
100kgx12
110kgx8

Incline DP press
20kgx20
40kgx8
40kgx8
40kgx8

Incline Flyes

Cable flyes

RYG biceps

DL med pause, ingen bounce

60kgx12
80kgx12
100kgx12
120kgx12
150kgx8
160kgx8

Cable Row

3-5 set

Barbell Rows
60kgx12
60kgx12
60kgx12

Bicep curls
12
12
12

EZ bar curl
12
12
12

Skulder og triceps igår

Trænede vinger og biceps idag

Wide grip pull up
5
5
5
5

latbar pull down

db biceps curl

ez bar biceps curl

Må skrive mine sets ned

SQ

60kgx12
80kgx8
100kgx8
110kgx8
120kgx8
150kgx8
160kgx8
160kgx8

Starter med 2-split

Day 1: Ryg, biceps, ben
Day 2: Bryst, skulder, triceps
Day 3: Ryg, biceps, ben
Day 4: Bryst, skulder, triceps
Day 5: Ryg, biceps, ben
Day 6: Bryst, skulder, triceps

BP:
60kgx12
60kgx12
80kgx12
100kgx8
110kgx4
100kgx6

DB incline press
20kgx20
40kgx10
40kgx9
40kgx10

DB incline flyes
12kgx12
20kgx12
20kgx10
20kgx12

DB shoulders press
12,5kgx20
20kgx16
26kgx2
26kgx6
22kgx8
14kgx8 super set
10kgx8 super set
7.5kgx20 super set

Upright rows EZ bar
20kgx12
30kgx16
40kgx12 - cheat til sidst
40kgx8
30kgx16

DB lateral raises
10kgx16
10kgx12
10kgx12
12,5kgx10
12,5kgx10
12,kgx10

DIPS
16 bw
16 bw
12 + 10kg
10 + 10kg
8 + 10kg
8 + 20kg
7 + 20kg

Tricep pushdowns
15kgx25
20kgx20
40kgx8
30kgx12
25kgx16
35kgx8
45kgx3
25kgx12

Ben, ryg, biceps

SQ
60kgx20
80kgx12
100kgx12
120kgx8
130kgx8

Leg extensions

30kgx20
50kgx20
70kgx17
85kgx12
100kgx12

Leg Curls
50kgx20
70kgx16
80kgx6

Wide grip pull up
8
8
8
5

Latbar pulldown
40kgx16
60kgx10
60kgx8
60kgx8
40kgx12 superset
30kgx12 superset

Chin up
6
6
6

Cable Rows
35kgx20
50kgx16
60kgx12
70kgx8

Biceps EZ bar curl
20kgx20
30kgx16
35kgx8
35kgx8
35kx8

Standing DB bicep curls

10kgx12
10kgx10
10kgx10

Skulder, bryst, triceps

Seated DB shoulder press

12,5kgx20
20kgx12
26kx12
28kgx8
28kgx8
28kgx7

Standing barbell press
30kgx12
30kgx12
40kgx8
40kgx8

Lateral raises
10kgx12
10kgx12
10kgx12

Incline DB press

20kgx12
20kgx12
32kgx12
36kgx12
40kgx10
40kgx10

Cable cross over
10kgx12
30kgx12
25kgx12
30kgx12

Incline flyes

12,5kgx12
20kgx12
20kgx12
20kgx12

Decline BP
60kgx12
80kgx8
80kgx8
80kgx7

Dips
16
16
10 + 10kg
10 + 10kg

Tricep pushdowns
15kg15
25kgx20
35kgx10
40kgx8
30kgx12
30kgx12
30kgx12

Groundbreaking's way - Styrke og Masse!

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