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"You don't drown by falling in the water; you drown by staying there."
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Reputation point: 0
 
Indlæg: 169
Tilmeldt: 18. apr 2007, 20:19
 
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BB shoulderpress behind neck
10 @ 50 kg
9 @ 70 kg
9 @ 70 kg
8 @ 70 kg
8 @ 70 kg

DB lat raise
12 @ 14 kg
12 @ 20 kg
12 @ 20 kg
12 @ 20 kg

Squat low bar
10 @ 90 kg
8 @ 140 kg
8 @ 140 kg
8 @ 140 kg

Leg curl
12 @ 25 kg
12 @ 40 kg
12 @ 40 kg
12 @ 40 kg

Seated calf raise
15 @ 200 kg
12 @ 260 kg
12 @ 260 kg
12 @ 260 kg
12 @ 260 kg
"You don't drown by falling in the water; you drown by staying there."
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Vægt 96 - højde 186

"You don't drown by falling in the water; you drown by staying there."
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Yeap!
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Reputation point: 0
 
Indlæg: 258
Tilmeldt: 20. jul 2009, 17:42
 
Styrkeliste
- Bænkpres: 8.00
- Squat: 8.00
- Dødløft: 8.00
 
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Galleri: Intet galleri
Kostplan: Ingen kostplan



Pullups
10 @ BW
8 @ 15 kg
8 @ 15 kg
8 @ 20 kg

BB BOR
12 @ 90 kg
10 @ 120 kg
10 @ 120 kg
8 @ 120 kg
8 @ 120 kg

Low pulley rows
12 @ 80 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg

Chest sup rear lat raise
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg

Preacher curl
12 @ 30 kg
8 @ 35 kg
8 @ 35 kg
8 @ 35 kg

Hammer curl
8 @ 26 kg
8 @ 26 kg
8 @ 26 kg
8 @ 26 kg
Sidst rettet af BOBO 24. apr 2011, 19:23, rettet i alt 1 gang.
"You don't drown by falling in the water; you drown by staying there."
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Squat
15 @ 100 kg
12 @ 120 kg
12 @ 120 kg
12 @ 120 kg
12 @ 120 kg

DB skulderpress
15 @ 26 kg
12 @ 32,5 kg
12 @ 32,5 kg
12 @ 32,5 kg
11 @ 32,5 kg

DB lat raise one arm
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg

SLDL
12 @ 100 kg
12 @ 100 kg
12 @ 100 kg
12 @ 100 kg

Calfraise I go u go
15 @ stack + 40 kg
15 @ stack + 20 kg
15 @ stack
"You don't drown by falling in the water; you drown by staying there."
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Habilt latspread!
Thomas Bay
Idrætsfysioterapeut og fysisk træner
Indehaver af Sport112.dk, FysioDanmark Holstebro og FysioDanmark Videbæk
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Månedens skribent: Februar 2007 Månedens skribent: Marts 2007
 
Reputation point: 25
 
Indlæg: 32988
Tilmeldt: 4. jan 2007, 12:13
Geografisk sted: Holstebro
 
Styrkeliste
- Bænkpres: 150.00
- Squat: 200.00
- Dødløft: 250.00
 
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Bay skrev:Habilt latspread!


Ty Bay! (:
"You don't drown by falling in the water; you drown by staying there."
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Indlæg: 169
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BB benchpress
12 @ 90 kg
8 @ 120 kg
8 @ 120 kg
7 @ 120 kg

DB inc benchpress
12 @ 30 kg
12 @ 40 kg
12 @ 40 kg
12 @ 40 kg
12 @ 40 kg

DB high inc flies
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg

BB CG benchpress
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
7 @ 90 kg

Skullcrusher
10 @ 25 kg
8 @ 25 kg
8 @ 25 kg
8 @ 25 kg
"You don't drown by falling in the water; you drown by staying there."
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Deadlift
15 @ 100 kg
12 @ 140 kg
10 @ 170 kg
10 @ 170 kg
10 @ 170 kg

Pullups
12 @ BW
8 @ 15 kg
8 @ 15 kg
8 @ 20 kg

BB BOR
12 @ 90 kg
12 @ 110 kg
12 @ 110 kg
12 @ 110 kg
12 @ 110 kg

Preacher curl

12 @ 20 kg
8 @ 35 kg
8 @ 35 kg
8 @ 35 kg

BB curl
12 @ 40 kg
12 @ 40 kg
12 @ 40 kg
12 @ 40 kg

DB shrugs
20 @ 40 kg
15 @ 40 kg
15 @ 40 kg

Super træning idag, i min nye Lift Large t-shirt fra iron ville yeap yeap!
"You don't drown by falling in the water; you drown by staying there."
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Reputation point: 0
 
Indlæg: 169
Tilmeldt: 18. apr 2007, 20:19
 
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BB squat
15 @ 100 kg
12 @ 140 kg
12 @ 140 kg
12 @ 140 kg
12 @ 140 kg

Calfraises
15 @ stack + 80 kg
15 @ stack + 80 kg
15 @ stack + 80 kg
15 @ stack + 80 kg

SLDL
12 @ 110 kg
12 @ 110 kg
12 @ 110 kg
12 @ 110 kg

BB seated shoulderpress

12 @ 50 kg
12 @ 60 kg
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg

DB lat raise
12 @ 14 kg
12 @ 18 kg
12 @ 18 kg
12 @ 18 kg
12 @ 18 kg
"You don't drown by falling in the water; you drown by staying there."
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Reputation point: 0
 
Indlæg: 169
Tilmeldt: 18. apr 2007, 20:19
 
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Kostplan: Ingen kostplan



DB inc benchpress
15 @ 30 kg
12 @ 40 kg
12 @ 40 kg
12 @ 40 kg

BB benchpress
15 @ 60 kg
12 @ 80 kg
10 @ 100 kg
10 @ 100 kg
8 @ 110 kg

Cable high inc flies
10 @ 20 kg
10 @ 20 kg
10 @ 17,5 kg
10 @ 17,5 kg

Dips
12 @ BW
12 @ 20 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

Cable pushdown
8 @ 40 kg
8 @ 40 kg
8 @ 40 kg
"You don't drown by falling in the water; you drown by staying there."
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Reputation point: 0
 
Indlæg: 169
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Pullups
12 @ BW
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg
8 @ 10 kg

Yates
12 @ 100 kg
12 @ 130 kg
12 @ 130 kg
10 @ 140 kg
10 @ 130 kg

High Cable rows

15 @ ?
12 @ ?
12 @ ?

Preacher curl

12 @ 25 kg
8 @ 35 kg
8 @ 35 kg
8 @ 35 kg

BB curl

12 @ 30 kg
12 @ 30 kg
12 @ 30 kg
12 @ 30 kg

Cable hammer curl
10 @ 37,5 kg
10 @ 37,5 kg
"You don't drown by falling in the water; you drown by staying there."
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Reputation point: 0
 
Indlæg: 169
Tilmeldt: 18. apr 2007, 20:19
 
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DB rows
12 @ 35 kg
12 @ 40 kg
10 @ 50 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg

Pullsups
10 @ BW
8 @ 10 kg
8 @ 10 kg
8 @ 10 kg

CG Pulldown
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg

Preacher curl
12 @ 25 kg
8 @ 40 kg
8 @ 40 kg
8 @ 40 kg

DB conc curl

8 @ 18 kg
8 @ 18 kg
8 @ 18 kg

DB rear lat raise

10 @ 22 kg
10 @ 22 kg
12 @ 22 kg
"You don't drown by falling in the water; you drown by staying there."
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Reputation point: 0
 
Indlæg: 169
Tilmeldt: 18. apr 2007, 20:19
 
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