Barbell incline bench press
12 reps 60 kilo
12 reps 65 kilo
12 reps 70 kilo
12 reps 75 kilo
- 1,5 min. pause.

Dumbell bench press
8 reps 41 kilo
8 reps 41 kilo
8 reps 41 kilo
8 reps 41 kilo
- 1,5 min. pause.

Decline barbell bench press
10 reps 100 kilo
10 reps 100 kilo
9 reps 100 kilo
8 reps 90 kilo
- 1,5 min. pause.

Mili press
10 reps 65 kilo
10 reps 65 kilo
10 reps 60 kilo
- 1,5 min. pause.

Dumbell upright row
10 reps 24 kilo
10 reps 24 kilo
10 reps 24 kilo
- 1 min. pause.

Dumbell rear lateral raise
8 reps 10 kilo
8 reps 10 kilo
8 reps 10 kilo
- 1 min. pause. Chest supported.

Dips
8 reps BW + 41 kilo
8 reps BW + 41 kilo
8 reps BW + 41 kilo
8 reps BW + 41 kilo
- 1 min. pause.

Calf raises
8 reps klods 100
8 reps klods 100
8 reps klods 100
8 reps klods 100
8 reps klods 100
- 1 min. pause. 5 sek. excentrisk.

Interval cardio
6 min. cykel.

Leg åress ---------- Lunges
8 reps 353 kilo ----- 8 reps 72 kilo
8 reps 353 kilo ----- 8 reps 72 kilo
8 reps 353 kilo ----- 8 reps 72 kilo
8 reps 353 kilo ----- 8 reps 72 kilo
- 2 min. pause. Supersæt.

Leg extensions
15 reps klods 40
15 reps klods 40
15 reps klods 40
- 45 sek. pause.

Rack pulls
3 reps 200 kilo
6 reps 200 kilo
6 reps 200 kilo
6 reps 200 kilo
- 2,5 min. pause. Var ikke mentalt klar på det første sæt.

Chins
12 reps BW
12 reps BW
10 reps BW
8 reps BW
- 1,5 min. pause.

Seated WG row
10 reps klods 70
10 reps klods 70
10 reps klods 70
10 reps klods 70
- 1 min. pause.

Dumbell hammer curl
12 reps 16 kilo
12 reps 12 kilo
12 reps 12 kilo
12 reps 12 kilo
- 1 min. pause.

Seated calf raises
10 reps 50 kilo
10 reps 50 kilo
10 reps 50 kilo
10 reps 50 kilo
- 1 min. pause. 2 sek. hold i bunden.

Cardio
12 min. cykel.

Træning i går
Masser af bryst, skulder, triceps og læg som jeg ikke kan huske noget af fra i går.

Træning i dag

Squat
5 reps 90 kilo
5 reps 90 kilo
5 reps 90 kilo
5 reps 90 kilo
5 reps 90 kilo
- 2 min. pause. 5 sek. ned og 5 sek. op.

Leg press
10 reps 313 kilo
10 reps 313 kilo
10 reps 313 kilo
10 reps 313 kilo
- 1,5 min. pause.

Leg curl
6 reps klods ?
6 reps klods ?
6 reps klods ?
6 reps klods ?
6 reps klods 25
6 reps klods 25
- 1 min. pause. 5 sek. excentrisk.

CG pulldown
8 reps klods 60
8 reps klods 70
8 reps klods 80
8 reps klods 90
- 1 min. pause.

CG t-bar row
8 reps 75 kilo
8 reps 75 kilo
8 reps 75 kilo
8 reps 75 kilo
- 1 min. pause.

Dumbell incline curl
10 reps 16 kilo
10 reps 16 kilo
10 reps 16 kilo
10 reps 16 kilo
- 1 min. pause.

Calf raises
15 reps klods 90
15 reps klods 90
15 reps klods 90
15 reps klods 90
15 reps klods 90
- 1 min. pause.

Rotator cuff
15 reps 4 kilo
15 reps 4 kilo
15 reps 4 kilo
15 reps 4 kilo
- 1 min. pause.

Cardio
12 min. cykel.

Cardio

Barbell complex
Deadlift 10 reps 50 kilo
BOR 10 reps 50 kilo
Mili press 10 reps 50 kilo
Squat 10 reps 50 kilo
- 3 min. pause.
Deadlift 10 reps 50 kilo
BOR 10 reps 50 kilo
Mili press 10 reps 50 kilo
Squat 10 reps 50 kilo

Ab crunch machine
10 reps klods 40
10 reps klods 40
10 reps klods 40
10 reps klods 40
10 reps klods 40
- 1 min. pause.

Barbell bench press
8 reps 100 kilo
8 reps 100 kilo
8 reps 105 kilo
8 reps 105 kilo
- 2 min. pause.

Dumbell incline bench press
10 reps 41 kilo
10 reps 41 kilo
10 reps 41 kilo
10 reps 41 kilo
- 1,5 min. pause.

Dumbell lateral raise
12 reps 12 kilo
12 reps 12 kilo
12 reps 12 kilo
12 reps 12 kilo
- 1 min. pause.

Dumbell shoulder press
10 reps 24 kilo
10 reps 24 kilo
10 reps 26 kilo
10 reps 30 kilo ----> Sidste rep. forced.
- 2 min. pause.

Dumbell rear lateral raise
10 reps 12 kilo
10 reps 12 kilo
10 reps 12 kilo
10 reps 12 kilo
- 1 min. pause.

Cable OH triceps extensions
8 reps klods 60
8 reps klods 60
8 reps klods 70
8 reps klods 70
- 1 min. pause.

Cable pushdown
8 reps klods 40
8 reps klods 40
8 reps klods 40
8 reps klods 40
- 1 min. pause.

Interval cardio
6 min. step. (Jesus F* Christ)

Front squat
5 reps 100 kilo
5 reps 100 kilo
5 reps 100 kilo
5 reps 100 kilo
5 reps 100 kilo
- 2 min. pause.

Leg press
8 reps 353 kilo
8 reps 353 kilo
8 reps 353 kilo
8 reps 353 kilo
- 1,5 min. pause.

Leg curl
15 reps klods 15
15 reps klods 15
15 reps klods 15
15 reps klods 15
15 reps klods 15
- 1,5 min. pause.

CG pulldown
12 reps klods 70
12 reps klods 70
12 reps klods 75
12 reps klods 75
- 1,5 min. pause.

One arm dumbell row
8 reps 50 kilo
8 reps 50 kilo
8 reps 50 kilo
8 reps 50 kilo
- 1,5 min. pause.

Seated row
10 reps klods 70
10 reps klods 70
10 reps klods 70
10 reps klods 70
- 1 min. pause.

Barbell curl
12 reps 27 kilo
12 reps 27 kilo
12 reps 27 kilo
12 reps 27 kilo
12 reps 27 kilo
- 1 min. pause.

Side ab crunch
10 reps 20 kilo
10 reps 20 kilo
10 reps 20 kilo
10 reps 20 kilo
- 1 min. pause.

Cardio
12 min. cykel.

Masser af træning i går, jeg ikke kan huske det store af.

Træning i går

Cardio
40 min. blandet løb og powerwalk.

Barbell bench press
8 reps 90 kilo
8 reps 95 kilo
8 reps 100 kilo
8 reps 105 kilo
- 2 min. pause.

Dumbell incline bench press
10 reps 38 kilo
10 reps 38 kilo
10 reps 38 kilo
10 reps 38 kilo
- 1,5 min. pause.

Dumbell lateral raise
12 reps 12 kilo
12 reps 12 kilo
12 reps 12 kilo
12 reps 12 kilo
- 1 min. pause.

Push press
6 reps 60 kilo
6 reps 65 kilo
6 reps 70 kilo
6 reps 70 kilo
- 2 min. pause.

Dumbell rear lateral raise
10 reps 12 reps
10 reps 12 reps
10 reps 12 reps
10 reps 12 reps
- 1 min. pause.

OH triceps extensions
8 reps klods 70
8 reps fuldt magasin
8 reps fuldt magasin
8 reps fuldt magasin
- 1 min. pause. Cable. Hvide tårn.

Cable pushdown
8 reps klods 40
8 reps klods 40
8 reps klods 45
- 1 min. pause. Blåt tårn.

Ab crunch machine
8 reps klods 40
8 reps klods 45
8 reps klods 45
8 reps klods 45
- 1 min. pause.

Interval cardio
7 min. cykel.

Front squat
5 reps 105 kilo
5 reps 105 kilo
5 reps 105 kilo
5 reps 110 kilo
5 reps 110 kilo
- 2 min. pause.

Leg press
8 reps 373 kilo
8 reps 373 kilo
8 reps 393 kilo
8 reps 393 kilo
- 1,5 min. pause.

Leg curl
15 reps klods 20
15 reps klods 20
15 reps klods 20
15 reps klods 20
15 reps klods 20
- 1,5 min. pause.

CG pulldown
10 reps klods 70
10 reps klods 70
10 reps klods 80
10 reps klods 80
- 1,5 min. pause.

One arm dumbell row
8 reps 50 kilo
8 reps 50 kilo
8 reps 50 kilo
8 reps 50 kilo
- 1,5 min. pause.

Seated row
10 reps klods 80
10 reps klods 80
10 reps klods 80
10 reps klods 70
- 1 min. pause.

Barbell curl
12 reps 23 kilo
12 reps 23 kilo
12 reps 23 kilo
12 reps 23 kilo
12 reps 23 kilo
- 1 min. pause. 1 sek. hold på 90 grader.

Ab crunch (arme over hovedet med vægt)
10 reps 15 kilo
10 reps 15 kilo
10 reps 15 kilo
10 reps 15 kilo
- 1 min. pause.

Cardio
12 min. cykel.

Dumbell bench press
12 reps 38 kilo
12 reps 38 kilo
12 reps 38 kilo
12 reps 38 kilo
12 reps 38 kilo
- 1,5 min. pause.

Decline barbell bench press
10 reps 90 kilo
10 reps 90 kilo
10 reps 90 kilo
10 reps 90 kilo
10 reps 90 kilo
- 1,5 min. pause.

Dumbell upright row
15 reps 18 kilo
15 reps 18 kilo
15 reps 18 kilo
15 reps 18 kilo
- 45 sek. pause.

Mili press
8 reps ?
8 reps ?
8 reps ?
8 reps ?
- 2 min. pause.

Rear lateral machine
15 reps klods 55
15 reps klods 55
15 reps klods 55
- 1 min. pause.

Dips
10 reps BW + 41 kilo
10 reps BW + 41 kilo
9 reps BW + 41 kilo
- 2 min. pause.

Ropw pushdown
8 reps klods 40 + 1
8 reps klods 40 + 1
8 reps klods 45 + 1
8 reps klods 45 + 1
8 reps klods 45 + 1
- 2 min. pause.

Ab crunch machine
12 reps klods 45
12 reps klods 45
12 reps klods 45
- 1 min. pause.

Tabata cardio
8 omgange á 20 sek. 100% 10 sek. 0%. (4 min.)

Cardio
40 min. cykel.

Barbell complex
Deadlift 10 reps 50 kilo
BOR 10 reps 50 kilo
Mili press 10 reps 50 kilo
Squat 10 reps 50 kilo
- 1. sæt.
Deadlidt 10 reps 50 kilo
BOR 10 reps 50 kilo
Mili press 10 reps 50 kilo
Squat 10 reps 50 kilo
- 2. sæt.
Deadlift 10 reps 50 kilo
BOR 10 reps 50 kilo
Mili press 10 reps 50 kilo
Squat 10 reps 50 kilo
- 3. sæt. 2 min. pause.

Standing calf raises
15 reps klods 90
15 reps klods 90
15 reps klods 90
15 reps klods 90
- 1 min. pause.

Barbell bench press
8 reps 100 kilo
8 reps 105 kilo
8 reps 105 kilo
8 reps 110 kilo
- 2 min. pause.

Dumbell incline bench press
10 reps 41 kilo
10 reps 41 kilo
10 reps 41 kilo
10 reps 41 kilo
- 1,5 min. pause.

Dumbell lateral raise
12 reps 12 kilo
12 reps 12 kilo
12 reps 12 kilo
12 reps 12 kilo
- 1 min. pause.

Push press
6 reps 65 kilo
6 reps 70 kilo
6 reps 75 kilo
6 reps 75 kilo
6 reps 75 kilo
- 2 min. pause.

Dumbell rear lateral raise
10 reps 14 kilo
10 reps 14 kilo
10 reps 14 kilo
10 reps 14 kilo
- 1 min. pause.

OH triceps extensions
8 reps klods ?
8 reps klods 90
8 reps klods 90
- 1 min. pause. Hvide tårn.

Cable pushdown
8 reps klods 45
8 reps klods 45
8 reps klods 50
- 1 min. pause.

Ab crunch machine
8 reps klods ?
8 reps klods ?
8 reps klods ?
- 1 min. pause.

Interval cardio
7 min. cykel.

Træning fra i går

Front squat
5 reps 110 kilo
5 reps 110 kilo
5 reps 110 kilo
5 reps 110 kilo
5 reps 110 kilo
- 2 min. pause.

Leg press
8 reps 392 kilo
8 reps 392 kilo
8 reps 392 kilo
8 reps 392 kilo
- 1,5 min. pause.

Leg curl
15 reps kods 20 + 1
15 reps kods 20 + 1
15 reps kods 20 + 1
15 reps kods 20 + 1
15 reps kods 20 + 1
- 1,5 min. pause.

CG pulldown
10 reps klods 90
10 reps klods 90
10 reps klods fuldt magasin
10 reps klods fuldt magasin
- 1,5 min. pause.

One arm dumbell row
10 reps 52 kilo
10 reps 52 kilo
8 reps 54 kilo
8 reps 54 kilo
- 1,5 min. pause. Skulle have været 8 reps hele vejen igennem.

Seated row
10 reps klods 70
10 reps klods 70
10 reps klods 70
10 reps klods 70
- 1 min. pause.

Barbell curl
8 reps 32 kilo
8 reps 32 kilo
8 reps 32 kilo
8 reps 32 kilo
8 reps 32 kilo
- 1 min. pause. 1 sek. hold på 90 grader.

Decline ab crunch (dumbell over hovedet)
10 reps 11 kilo
10 reps 11 kilo
10 reps 11 kilo
10 reps 11 kilo
- 1 min. pause.

Cardio
12 min. cykel.

Dumbell bench press
12 reps 45 kilo
12 reps 45 kilo
12 reps 45 kilo
12 reps 45 kilo
12 reps 45 kilo
- 1,5 min. pause.

Decline barbell bench press
10 reps 95 kilo
10 reps 95 kilo
10 reps 95 kilo
10 reps 95 kilo
10 reps 95 kilo
- 1,5 min. pause.

Dumbell upright row
15 reps 18 kilo
15 reps 18 kilo
15 reps 18 kilo
15 reps 18 kilo
- 1 min. pause.

Mili press
8 reps 60 kilo
8 reps 60 kilo
8 reps 60 kilo
8 reps 60 kilo
- 2 min. pause.

Rear lateral machine
15 reps klods 60
15 reps klods 60
15 reps klods 60
- 1 min. pause.

Dips
10 reps BW + 45 kilo
10 reps BW + 45 kilo
10 reps BW + 45 kilo
10 reps BW + 45 kilo
- 2 min. pause.

Rope pushdown
8 reps klods 60
8 reps klods 50
8 reps klods 55
8 reps klods 60
- 2 min. pause.

Ab crunch machine
12 reps klods 35
12 reps klods 35
12 reps klods 35
12 reps klods 35
- 1 min. pause.

Cardio

Tabata 20 sek. fuld skrue, 10 sek. slap af. 8 omgange.

Squat
5 reps 95 kilo
5 reps 95 kilo
5 reps 95 kilo
5 reps 95 kilo
5 reps 95 kilo
- 2 min. pause. 5 sek. ned og 5 sek op.

Leg press
10 reps 393 kilo
10 reps 393 kilo
10 reps 393 kilo
- 1,5 min. pause.

Romanian deadlift
8 reps 120 kilo
8 reps 120 kilo
8 reps 130 kilo
8 reps 140 kilo
- 2 min. pause. 3 sek. ecc.

Chins
8 reps BW
8 reps BW
8 reps BW
8 reps BW
- 1 min. pause.

Barbell pendlay row
8 reps 120 kilo
8 reps 100 kilo
8 reps 100 kilo
8 reps 100 kilo
- 1 min. pause.

Straight arm pulldown
10 reps klods 35
10 reps klods 40
10 reps klods 40
- 1 min. pause.

Dumbell incline curl
15 reps 12 kilo
15 reps 12 kilo
15 reps 12 kilo
15 reps 12 kilo
15 reps 12 kilo
- 1 min. pause.

Calf raises
15 reps klods 80
15 reps klods 80
15 reps klods 80
15 reps klods 80
15 reps klods 80
15 reps klods 80
- 1 min. pause.

Cardio
12 min. cykel.

Træning i går.

Cardio
40 min. cykel.

Barbell complex
Deadlift 10 reps 50 kilo
BOR 10 reps 50 kilo
Mili press 10 reps 50 kilo
Squat 10 reps 50 kilo
- 3 min. pause.
Deadlift 10 reps 50 kilo
BOR 10 reps 50 kilo
Mili press 10 reps 50 kilo
Squat 10 reps 50 kilo
- 3 min. pause.Deadlift 10 reps 50 kilo
BOR 10 reps 50 kilo
Mili press 10 reps 50 kilo
Squat 10 reps 50 kilo

Ab crunch (Dumbell over hovedet).
10 reps 12 kilo
10 reps 12 kilo
10 reps 12 kilo
- 1 min. pause.

Barbell bench press
10 reps 100 kilo
10 reps 105 kilo
10 reps 105 kilo
10 reps 110 kilo
- 2 min. pause.

Dumbell incline bench press
12 reps 41 kilo
12 reps 41 kilo
12 reps 41 kilo
12 reps 41 kilo
- 1,5 min. pause.

Dumbell lateral raise ----- Dumbell rear lateral raise
10 reps 14 kilo ---------- 10 reps 14 kilo
10 reps 14 kilo ---------- 10 reps 14 kilo
10 reps 14 kilo ---------- 10 reps 14 kilo
10 reps 14 kilo ---------- 10 reps 14 kilo
10 reps 14 kilo ---------- 10 reps 14 kilo
- 1 min. pause. Supersæt.

OH barbell triceps extensions
8 reps 26 kilo
8 reps 31 kilo
8 reps 31 kilo
- 1 min. pause.

Cable pushdown
8 reps klods 45
8 reps klods 50
8 reps klods 55
- 1 min. pause.

Ab crunch machine
8 reps ?
8 reps ?
8 reps ?
- 1 min. pause.

Interval cardio
7 min. cykel.

Front squat
5 reps 110 kilo
5 reps 110 kilo
5 reps 110 kilo
5 reps 110 kilo
5 reps 110 kilo
- 2 min. pause.

Leg press
8 reps 353 kilo
8 reps 353 kilo
8 reps 353 kilo
8 reps 353 kilo
- 1,5 min. pause. 4 sek. ecc.

Leg curl
10 reps klods 20
10 reps klods 20 + 1
10 reps klods 20 + 1
10 reps klods 20 + 1
10 reps klods 20 + 1
- 1,5 min. pause. Plantar flexion.

CG pulldown
10 reps fuldt magasin
10 reps fuldt magasin
10 reps fuldt magasin
10 reps fuldt magasin
- 1,5 min. pause.

One arm dumbell row
8 reps 52 kilo
8 reps 52 kilo
8 reps 52 kilo
8 reps 52 kilo
- 1,5 min. pause.

Seated row
10 reps klods 70
10 reps klods 70
10 reps klods 70
- 1 min. pause.

Ez-bar curl
8 reps 36 kilo
8 reps 36 kilo
8 reps 36 kilo
8 reps 36 kilo
8 reps 36 kilo
- 1 min. pause. 4 sek. ecc.

Decline ab crunch (Dumbell over hovedet)
10 reps 12 kilo
10 reps 12 kilo
10 reps 12 kilo
- 1 min. pause.

Cardio
12 min. cykel.

Squat
5 reps 110 kilo
5 reps 115 kilo
5 reps 120 kilo
5 reps 120 kilo
5 reps 120 kilo
- 2 min. pause. 4 sek. ecc.

Leg press
10 reps 393 kilo
10 reps 393 kilo
10 reps 393 kilo
- 1,5 min. pause.

Romanian deadlift
8 reps 140 kilo
8 reps 140 kilo
8 reps 140 kilo
8 reps 140 kilo
- 2 min. pause. 3 sek. ecc.

Chins
8 reps BW
8 reps BW
8 reps BW
8 reps BW
- 1 min. pause.

Barbell pendlay row
8 reps 90 kilo
8 reps 90 kilo
8 reps 90 kilo
- 1 min. pause.

Straight arm pulldown
10 reps klods ?
10 reps klods ?
10 reps klods ?
- 1 min. pause.

Dumbell incline curl
15 reps 12 kilo
15 reps 12 kilo
15 reps 12 kilo
15 reps 12 kilo
15 reps 12 kilo
- 1 min. pause.

Calf raises
15 reps klods 90
15 reps klods 90
15 reps klods 90
15 reps klods 90
15 reps klods 90
15 reps klods 90
- 1 min. pause.

Cardio
12 min. cykel.

Cardio
40 min. cykel.

Barbell complex
Deadlift 10 reps 50 kilo
BOR 10 reps 50 kilo
Mili press 10 reps 50 kilo
Squat 10 reps 50 kilo
- 3 min. pause.
Deadlift 10 reps 50 kilo
BOR 10 reps 50 kilo
Mili press 10 reps 50 kilo
Squat 10 reps 50 kilo
- 3 min. pause.Deadlift 10 reps 50 kilo
BOR 10 reps 50 kilo
Mili press 10 reps 50 kilo
Squat 10 reps 50 kilo

Decline ab crunch (Dumbell over hovedet)
10 reps 13 kilo
10 reps 13 kilo
10 reps 13 kilo
- 1 min. pause.