Led log

Chest 'n back

Pull-ups
8 @ BW
8 @ BW+10 kg
8 @ BW+10 kg
8 @ BW+10 kg
8 @ BW+10 kg
8 @ BW

Yates rows
x @ stang
x @ 60 kg
12 @ 90 kg
12 @ 90 kg
12 @ 90 kg
12 @ 90 kg
12 @ 90 kg
12 @ 90 kg

Shrugs
10 @ 100 kg
10 @ 110 kg
10 @ 110 kg
10 @ 110 kg

Bench press
x @ stang
x @ 60 kg
6 @ 85 kg
6 @ 85 kg
6 @ 85 kg
6 @ 85 kg
15 @ 70 kg
- ned og finde ud af jeg havde fået P-bøde.. endnu engang
17 @ 70 kg
12 @ 70 kg (+ 1 forced)

Cable flies
15 @ 12,5 kg
12 @ 15 kg
10 @ 15 kg --> 15 @ 10 kg

Ben
- kl. tiiiiiidligt

Squat
x @ stang
x @ 60 kg
8 @ 110 kg
8 @ 110 kg
8 @ 110 kg
8 @ 110 kg

Rumanian deadlift
x @ stang
x @ 60 kg
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg

Smith calve raises
x @ 60 kg
12 @ 125 kg
12 @ 125 kg
10 @ 125 kg
9 @ 125 kg

Incline crunches
12 @ BW+10 kg
12 @ BW+10 kg
12 @ BW+10 kg

Shoulder+gunz

DB shoulder press
x @ 16 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
8 @ 30 kg
8 @ 30 kg
5 @ 30 kg

Seated lateral raises
8 @ 14 kg
8 @ 14 kg
8 @ 14 kg
8 @ 14 kg

Rear delt raises
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg

Fat grip curls
x @ stang
8 @ 40 kg
6 @ 40 kg
6 @ 40 kg
6 @ 40 kg

Hammer curls
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg

- 3 sæt arnold curls

Skull crushers
10 @ 34 kg
8 @ 44 kg
8 @ 49 kg
5 @ 51,5 kg - fail på 6.
15 @ 51,5 kg (close grip bench press)

4 sæt pushdowns

Ben

Squat
x @ stang
x @ 60 kg
5 @ 100 kg
6 @ 120 kg
6 @ 120 kg
6 @ 120 kg
6 @ 120 kg

Front squat
x @ stang
8 @ 40 kg
8 @ 60 kg

Rumanian deadlift
x @ stang
x @ 60 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg

Technogym calf raises supersetted BW calf raises
- smith-stativ optaget
20 @ stack --> 20 @ BW
20 @ stack --> 20 @ BW
15 @ stack --> 15 @ BW
15 @ stack --> 15 @ BW

Incline crunches
12 @ BW+10 kg
12 @ BW+10 kg
12 @ BW+10 kg

Chest 'n back

Pull-ups
8 @ BW
8 @ BW+15 kg
8 @ BW+15 kg
12 @ BW
10 @ BW
9 @ BW

Yates rows
x @ stang
x @ 60 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg
8 @ 105 kg
8 @ 105 kg
8 @ 105 kg

Shrugs
10 @ 100 kg
10 @ 110 kg
8 @ 115 kg
8 @ 115 kg

Så skulle der egentlig bænkpresses - men et par douches forcede hinanden til den store guldmedalje.

Wide grip pulldowns
10 @ 60 kg
10 @ 70 kg
10 @ 70 kg

Pullups
8 @ BW
8 @ BW

Bench press
x @ stang
x @ 60 kg
6 @ 90 kg
6 @ 90 kg
6 @ 90 kg
6 @ 90 kg

DB low incline press
8 @ 36 kg
8 @ 36 kg
8 @ 36 kg

Cable flies
10 @ 15 kg
10 @ 15 kg

Shoulder+gunz
Havde kun omkring 3 kvarter, så det blev hurtigt. Meget korte pauser.

DB shoulder press
x @ 16 kg
8 @ 32 kg
6 @ 36 kg - B00M!
5 @ 36 kg

Lateral raises
15 @ 10 kg
15 @ 10 kg
15 @ 10 kg

Rear delt raises
15 @ 10 kg
15 @ 10 kg
15 @ 10 kg

Hammer curls
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg

EZ curls
10 @ 34 kg
10 @ 34 kg
10 @ 34 kg

Pushdowns
x @ 25 kg
10 @ 35 kg
10 @ 37,5 kg
8 @ 40 kg

One arm pushdowns (supinated grip)
15 @ 7,5 kg
15 @ 7,5 kg
12 @ 7,5 kg

Ben
- Ben fra i går.

Squat
x @ stang
x @ 60 kg
5 @ 100 kg
2 @ 110 kg
2 @ 120 kg
6 @ 130 kg - med spotter, som uddelte lidt forced
8 @ 110 kg - knæet brokkede sig lidt, så stoppede her

Rumanian deadlift
x @ stang
x @ 60 kg
8 @ 95 kg
8 @ 95 kg
8 @ 95 kg
8 @ 95 kg

Smith machine calve raises
x @ stang
x @ 100 kg
10 @ 130 kg
10 @ 135 kg
10 @ 135 kg

Evil wheel
Fra knæ
12 @ BW
12 @ BW
12 @ BW

Chest 'n back

Pull-ups
8 @ BW
6 @ BW+20 kg
6 @ BW+20 kg
5 @ BW+20 kg
10 @ BW
10 @ BW

Yates rows
x @ stang
x @ 60 kg
8 @ 105 kg
8 @ 105 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg
- de var ikke for kønne i dag.
Shrugs
10 @ 100 kg
10 @ 115 kg
10 @ 115 kg
10 @ 100 kg

Bench press
x @ stang
x @ 60 kg
5 @ 95 kg
5 @ 95 kg
5 @ 95 kg
5 @ 100 kg

DB low incline press
8 @ 38 kg
8 @ 38 kg
8 @ 38 kg

Cable flies
10 @ 15 kg
15 @ 12,5 kg
15 @ 12,5 kg

Ben
Har været på ferie de sidste par uger - men har fulgt mit 3-split. Har ikke lige fået logget træningerne, men smider lige denne ind fra i dag!

Squat
x @ stang
x @ 60 kg
8 @ 90 kg
6 @ 125 kg
6 @ 125 kg
6 @ 125 kg
10 @ 100 kg

Front squat
5 @ 50 kg
5 @ 50 kg
5 @ 50 kg
5 @ 50 kg
- tekniktræning

Rumanian deadlift
x @ stang
x @ 60 kg
8 @ 80 kg
8 @ 90 kg
6 @ 100 kg
6 @ 100 kg

Liggende leg curl
10 @ 30 kg
10 @ 30 kg
8 @ 30 kg
7 @ 30 kg

Seated calf raises supersetted incline crunches
12 @ 40 kg --> 10 @ BW+10 kg
12 @ 40 kg --> 10 @ BW+10 kg
10 @ 40 kg --> 15 @ BW
10 @ 40 kg --> 15 @ BW

Hjemme igen. Så nu skal træningen logges.
Shoulder+gunz

Shoulder press
x @ stang
8 @ 40 kg
8 @ 50 kg
8 @ 60 kg
5 @ 70 kg
4 @ 70 kg
7 @ 60 kg
6 @ 60 kg

Lateral raises
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg

Rear delt cable
10 @ 5 kg
10 @ 7,5 kg
10 @ 7,5 kg
10 @ 7,5 kg

EZ curls
x @ 34 kg
8 @ 44 kg
6 @ 49 kg
6 @ 49 kg
12 @ 39 kg

- Havde misforstået åbningstiderne, så pludselig var der travlt. Resten tog 10 min.
Hammer curls supersetted EZ skull crushers
10 @ 18 kg --> 10 @ 44 kg
9 @ 18 kg --> 9 @ 44 kg
8 @ 18 kg --> 8 @ 44 kg

Pushdowns
8 @ 35 kg --> 7 @ 27,5 kg

Ben

Squat
x @ stang
x @ 60 kg
8 @ 90 kg
6 @ 125 kg
6 @ 125 kg
6 @ 125 kg
6 @ 125 kg

Front squat
5 @ 50 kg
5 @ 50 kg
5 @ 50 kg
5 @ 50 kg
- tekniktræning

Rumanian deadlift
x @ stang
x @ 50 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg

Leg curl
x @ 35 kg
10 @ 60 kg
6 @ 70 kg
7 @ 60 kg

Incline crunches
10 @ BW+10 kg
10 @ BW+10 kg
10 @ BW+10 kg
12 @ BW

Smith calf raises
x @ stang
x @ 100 kg
10 @ 130 kg
10 @ 130 kg
10 @ 130 kg
10 @ 130 kg

Chest 'n back

Pull-ups
8 @ BW
8 @ BW+10 kg
6 @ BW+15 kg
4 @ BW+20 kg
10 @ BW
10 @ BW

Pentlay rows
- forsøg med pentlay rows
x @ stang
8 @ 60 kg
8 @ 60 kg
8 @ 60 kg
10 @ 60 kg (alm. BoR)
Det fungerede sgu ikke skide godt.

Shrugs
10 @ 100 kg
10 @ 110 kg
10 @ 110 kg
10 @ 110 kg

Bench press
x @ stang
x @ 60 kg
5 @ 80 kg
5 @ 90 kg
5 @ 95 kg
4 @ 100 kg

DB low incline press
8 @ 38 kg
15 @ 28 kg
15 @ 28 kg
15 @ 28 kg

Dips
25 @ BW
25 @ BW

Trænede skulder/guns i går. Det gider jeg ikke logge. I morgen står den på ryg/bryst.

PIKtures!

Chest 'n back

Bench press
x @ stang
x @ 60 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg
8 @ 80 kg
8 @ 80 kg
- masser' reps! dud bænkede 115. shit en tyr.

DB low incline press
x @ 20 kg
8 @ 34 kg
8 @ 34 kg
8 @ 34 kg

Pull-ups
8 @ BW
8 @ BW
8 @ BW
8 @ BW
8 @ BW
10 @ BW (chins)
- intet at skyde med i dag

Bent over rows
x @ stang
x @ 60 kg
12 @ 80 kg
12 @ 80 kg
12 @ 80 kg
12 @ 80 kg
12 @ 80 kg

Shrugs
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
- go' form.. squeeeeeze

Ben

Squat
x @ stang
x @ 60 kg
x @ 100 kg
2 @ 120 kg
2 @ 130 kg
2 @ 130 kg
2 @ 130 kg
2 @ 130 kg
10 @ 100 kg

Front squat
5 @ 50 kg
5 @ 50 kg
5 @ 50 kg
5 @ 50 kg
- tekniktræning

Rumanian deadlift
x @ stang
x @ 50 kg
8 @ 90 kg - uden straps
10 @ 90 kg
8 @ 100 kg --> 8 @ 80 kg --> 8 @ 60 kg

Leg curl
x @ 35 kg
10 @ 65 kg
8 @ 60 kg
8 @ 55 kg
8 @ 50 kg

- læg og mave.

Ser godt ud bro! Følger klart med her.

Shoulder+gunz

Shoulder press
x @ stang
x @ 40 kg
6 @ 60 kg
6 @ 65 kg
6 @ 60 kg
6 @ 60 kg
6 @ 60 kg
6 @ 60 kg - forced på sidste

Lateral raises
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
10 @ 12 kg

Rear delt cable
12 @ 7,5 kg
12 @ 7,5 kg
10 @ 7,5 kg
7 @ 7,5 kg

EZ curls
x @ 34 kg
6 @ 44 kg
6 @ 49 kg
10 @ 39 kg
10 @ 39 kg

Hammer curls
8 @ 18 kg
8 @ 18 kg
8 @ 18 kg
8 @ 18 kg

EZ skull crushers
x @ 34 kg
8 @ 44 kg
8 @ 49 kg
7? @ 54 kg
10? @ 49 kg

Pushdowns
Med ny stang, kg er misvisende, da den sgu nok vejede 10 kg i sig selv.
x @ 25 kg
10 @ 35 kg
10 @ 40 kg
6 @ 45 kg - stack
10 @ 40 kg

Muscle Shark skrev:Ser godt ud bro! Følger klart med her.

Mange tak - og i lige måde! Du skal være meget velkommen!

Chest 'n back

Bench press
x @ stang
x @ 60 kg
10 @ 85 kg
10 @ 85 kg
8 @ 85 kg
8 @ 85 kg
7 @ 85 kg

DB low incline press
x @ 20 kg
8 @ 36 kg
6 @ 36 kg
6 @ 30 kg

Cable flies
3 sæt

Hammer-grip chins
10 @ BW
8 @ BW+10 kg
6 @ BW+10 kg
6 @ BW+10 kg

Yates rows
x @ stang
x @ 60 kg
10 @ 80 kg
10 @ 100 kg
8 @ 105 kg
20 @ 80 kg
10 @ 100 kg --> 10 @ 80 kg --> 10 @ 60 kg

Shrugs
10 @ 100 kg
10 @ 110 kg
8 @ 120 kg
10 @ 110 kg

Tog over to timer. Fuck jeg var langsom i dag.

Ben

Squat
x @ stang
x @ 60 kg
5 @ 100 kg
5 @ 110 kg
5 @ 115 kg
5 @ 120 kg

Deadlift
x @ stang
x @ 60 kg
5 @ 100 kg - uden straps
5 @ 105 kg
5 @ 110 kg
5 @ 115 kg
5 @ 120 kg

Front squat
5 @ 50 kg
5 @ 50 kg
5 @ 50 kg
- tekniktræning

supersetted

Leg curl
8 @ 65 kg
8 @ 65 kg
8 @ 65 kg

Cable crunches. Glemte læg..

Shoulder+gunz

Shoulder press
x @ stang
x @ 40 kg
5 @ 70 kg
8 @ 60 kg
7 @ 60 kg
8 @ 55 kg
8 @ 55 kg
8 @ 55 kg

Lateral raises
12 @ 12 kg
12 @ 12 kg
10 @ 12 kg - stående
8 @ 12 kg - stående

Rear delt cable
12 @ 6,25 kg
12 @ 6,25 kg
12 @ 6,25 kg
8 @ 6,25 kg

EZ curls
x @ 34 kg
8 @ 44 kg
7 @ 44 kg
8 @ 39 kg
7 @ 39 kg

Hammer curls
8 @ 18 kg
12 @ 16 kg
12 @ 16 kg
9/10 @ 16 kg
12 @ 14 kg

EZ skull crushers supersetted CG EZ bench press
x @ 34 kg
8 @ 44 kg
8 @ 49 kg
7 @ 49 kg --> 10 @ 49 kg
10 @ 44 kg --> 10 @ 44 kg

Pushdowns
x @ 25 kg
10 @ 35 kg
8 @ 37,5 kg
11 @ 35 kg
11 @ 35 kg

- svedig træning.. i mere end én forstand!

Chest 'n back

Bench press
x @ stang
x @ 60 kg
8 @ 90 kg
8 @ 90 kg
6 @ 90 kg
6 @ 90 kg
6 @ 90 kg

DB low incline press
x @ 24 kg
6 @ 36 kg
6 @ 38 kg
6 @ 38 kg
6 @ 38 kg

Yates rows
x @ stang
x @ 60 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg
25 @ 80 kg
- tunge i dag

Hammer-grip chins
10 @ BW
10 @ BW
8 @ BW
7 @ BW
8 @ BW
7 @ BW

Shrugs
x @ 60 kg
10 @ 110 kg
10 @ 110 kg
10 @ 110 kg
10 @ 110 kg

Ben
Var voldbasked efter 12 timers arbejde, så det blev en hurtig, rimelig let, træning.
Squat
x @ stang
x @ 60 kg
6 @ 100 kg
6 @ 100 kg
6 @ 100 kg
6 @ 100 kg
- gode dybe reps

Romanian deadlift
x @ stang
8 @ 60 kg
6 @ 80 kg
6 @ 80 kg
6 @ 80 kg
6 @ 80 kg

Smith calve raises
x @ stang kg
x @ 60 kg
10 @ 100 kg
10 @ 120 kg
10 @ 120 kg
10 @ 120 kg
10 @ 120 kg

supersetted

Cable crunches
15 @ 27,5 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
8 @ 30 kg
8 @ 30 kg

Shoulder+gunz

Shoulder press
x @ stang
x @ 40 kg
5 @ 60 kg
6 @ 65 kg
6 @ 65 kg
6 @ 65 kg
6 @ 60 kg
6 @ 60 kg

Lateral raises
8 @ 14 kg - lignede lort
15 @ 10 kg
12 @ 10 kg
12 @ 10 kg

Rear delt cable
12 @ 6,25 kg
12 @ 6,25 kg
12 @ 6,25 kg
12 @ 6,25 kg

EZ curls
x @ 39 kg
8 @ 49 kg
10 @ 39 kg
10 @ 39 kg
10 @ 39 kg

Hammer curls
8 @ 20 kg
6 @ 20 kg
8 @ 18 kg
8 @ 18 kg
10 @ 16 kg
- or something like that

EZ skull crushers supersetted CG EZ bench press
x @ 39 kg
10 @ 49 kg --> 10 @ 49 kg
7 @ 49 kg --> 7 @ 49 kg
12 @ 39 kg --> 10 @ 39 kg

Pushdowns, rope
x @ 25 kg
11 @ 35 kg
10 @ 32,5 kg
8 @ 32,5 kg
8 @ 32,5 kg

Chest 'n back

Bench press
x @ stang
x @ 60 kg
3 @ 80 kg
8 @ 95 kg
6 @ 95 kg
6 @ 95 kg
6 @ 95 kg
5 @ 95 kg

DB low incline press
x @ 20 kg
x @ 30 kg
6 @ 36 kg
6 @ 38 kg
6 @ 40 kg
5 @ 42 kg - forced på sidste rep
- virkelig lækker presstyrke i dag!

Yates rows
x @ stang
x @ 60 kg
12 @ 80 kg
10 @ 100 kg
8 @ 105 kg
6 @ 100 kg
6 @ 110 kg
6 @ 110 kg
10 @ 100 kg
- 110'erne var ikke super pæne

Hammer-grip chins
10 @ BW
10 @ BW+5 kg
8 @ BW+10 kg
8 @ BW
7 @ BW
7 @ BW

Shrugs
x @ 60 kg
10 @ 100 kg
8 @ 110 kg
10 @ 100 kg

Ben

Squat
x @ stang
x @ 60 kg
6 @ 100 kg
6 @ 120 kg - overraskende lette
6 @ 130 kg - shiiit
3 @ 140 kg - haaaaaaalleluja!!

Romanian deadlift
x @ stang
x @ 60 kg
8 @ 80 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
- muligvis et sæt mere med 90'erne

Front squat
5 @ 50 kg
5 @ 50 kg
5 @ 50 kg
- tekniktræning

supersetted

Leg curl
8 @ 75 kg
6 @ 75 kg
8 @ 70 kg

5 sæt læg og 4 sæt crunches

Shoulder+gunz

Shoulder press
x @ stang
x @ 40 kg
12 @ 60 kg
8 @ 60 kg
8 @ 60 kg
8 @ 60 kg
8 @ 60 kg

Lateral raises
15 @ 10 kg
15 @ 10 kg
12 @ 10 kg
12 @ 10 kg

Rear delt cable
15 @ 7,5 kg
15 @ 7,5 kg
15 @ 7,5 kg
15 @ 7,5 kg

Hammer curls
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg

EZ curls
x @ 34 kg - preacher, sikker noget lort.
x @ 34 kg
8 @ 39 kg
8 @ 44 kg
5/6 @ 49 kg

EZ skull crushers
8 @ 44 kg
5 @ 54 kg - sidste forced
10 @ 44 kg
10 @ 44 kg

Pushdowns, rope
12 @ 35 kg
12 @ 35 kg
10 @ 35 kg

Chest 'n back

Bench press
x @ stang
x @ 60 kg
3 @ 80 kg
6 @ 100 kg
6 @ 100 kg
4 @ 100 kg
4 @ 100 kg
- uden spotter, ellers kunne der nok være grindet et par reps mere ud.

DB low incline press
x @ 20 kg
x @ 32 kg
6 @ 40 kg
6 @ 40 kg
6 @ 40 kg

Cable flies
15 @ 12,5 kg

Chins (ikke hammer-grip)
10 @ BW
8 @ BW+10 kg
5 @ BW+15 kg
4 @ BW+20 kg
12 @ BW

DB rows
x @ 26 kg
12 @ 42 kg
10 @ 42 kg
10 @ 42 kg

DB shrugs
12 @ 40 kg
12 @ 42 kg
12 @ 42 kg
- 42'erne var lige tunge nok

Machine rows
10 @ 80 kg
10 @ 90 kg
10 @ 100 kg
10 @ 110 kg
6 @ 120 kg - fuld stack.

Ben

Squat
x @ stang
x @ 60 kg
6 @ 100 kg
5 @ 120 kg
6 @ 130 kg
12 @ 100 kg

Romanian deadlift
x @ stang
x @ 60 kg
8 @ 80 kg
- bælte på
6 @ 100 kg
6 @ 105 kg
6 @ 110 kg
6 @ 115 kg
- bælte <3

Front squat
6 @ 50 kg
6 @ 50 kg
6 @ 50 kg
- tekniktræning

supersetted

Leg curl
8 @ 70 kg
8 @ 70 kg
8 @ 70 kg

Cable crunches
15 @ 30 kg
12 @ 32,5 kg
8 @ 35 kg
10 @ 30 kg
supersetted

Leg press calve raises
15 @ 160 kg
12 @ 180 kg
10 @ 200 kg
8 @ 200 kg

Chest 'n back

Bench press
x @ stang
x @ 60 kg
3 @ 80 kg
4 @ 105 kg
3 @ 105 kg
3 @ 105 kg
3 @ 105 kg
3 @ 105 kg
- det er ved at være godt tungt.

DB low incline press
x @ 20 kg
7 @ 40 kg
6 @ 40 kg
6 @ 40 kg

Cable flies
15 @ 15 kg
12 @ 15 kg
8 @ 15 kg

Yates rows
x @ stang
x @ 60 kg
12 @ 80 kg
10 @ 100 kg
8 @ 105 kg
7 @ 110 kg
10 @ 100 kg
20 @ 80 kg

Chins, hammer-grip
8 @ BW
7 @ BW+10 kg
6 @ BW+12,5 kg
5 @ BW+15 kg
4 @ BW+17,5 kg
6-8 @ BW

BB shrugs
10 @ 100 kg
8 @ 110 kg
8 @ 115 kg
10 @ 100 kg

Led log

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