Stats:
Alder: 29 år
Højde: 177 cm

Jeg vil prøve at føre logbog herinde, så jeg selv og andre (hvis det kunne have interesse) kan følge min (forhåbentlig) fremgang

Lidt om mig:
Jeg har trænet lidt on/off de sidste 6-7 år. Har ikke haft og har heller ikke nogle specifikke mål med træningen andet end at holde mig igang og træne min krop og så kan jeg godt lide at træne.

Mandag - Bryst og Triceps - Uge 1

Barbell Incline Bench Press
Set 1: 40.0x10
Set 2: 40.0x10
Set 3: 40.0x10

Cable Triceps Pushdown
Set 1: 18.0x10
Set 2: 18.0x10
Set 3: 18.0x10

Barbell Bench Press
Set 1: 40.0x10
Set 2: 40.0x10
Set 3: 40.0x10
Set 4: 40.0x10
Set 5: 40.0x10

Dumbbell Bench Press
Set 1: 15.0x9
Set 2: 12.5x10
Set 3: 12.5x10

Barbell Close Grip Bench Press
Set 1: 20.0x10
Set 2: 20.0x10
Set 3: 20.0x10
Set 4: 20.0x10

Dumbbell Fly
Set 1: 10.0x10
Set 2: 10.0x10
Set 3: 10.0x10
Set 4: 10.0x10

Seated Triceps Press
Set 1: 10.0x10
Set 2: 10.0x10
Set 3: 10.0x10
Set 4: 10.0x10

Tirsdag - Ryg, Biceps og Skulder - Uge 1

Barbell Deadlift
Set 1: 60.0x10
Set 2: 60.0x10
Set 3: 60.0x10
Set 4: 60.0x10

Barbell Bent Over Row
Set 1: 40.0x10
Set 2: 40.0x10
Set 3: 40.0x10

Leverage Iso Row
Set 1: 47.5x10
Set 2: 47.5x10
Set 3: 47.5x10

One Arm Dumbell Row
Set 1: 12.5x10
Set 2: 12.5x10
Set 3: 12.5x10

EZ Bar Close Grip Curl
Set 1: 20.0x10
Set 2: 20.0x10
Set 3: 20.0x10
Set 4: 20.0x10

Seated Dumbell Curl
Set 1: 10.0x10
Set 2: 10.0x10
Set 3: 10.0x10

Preacher Curl
Set 1: 20.0x10
Set 2: 20.0x10
Set 3: 20.0x10

Dumbbell Shoulder Press
Set 1: 12.5x10
Set 2: 12.5x10
Set 3: 12.5x10
Set 4: 12.5x10

Barbell Up Right Row
Set 1: 20.0x10
Set 2: 20.0x10
Set 3: 20.0x10
Set 4: 20.0x10

Onsdag - Mave og Ben - Uge 1

Seated Leg Curl
Set 1: 47.5x10
Set 2: 47.5x10
Set 3: 47.5x10
Set 4: 47.5x10

Calf Press On Leg Press
Set 1: 79.5x10
Set 2: 79.5x10
Set 3: 79.5x10

Barbell Full Squat
Set 1: 60.0x10
Set 2: 60.0x10
Set 3: 60.0x10
Set 4: 60.0x10
Set 5: 60.0x10

Leg Extensions
Set 1: 68.0x10
Set 2: 68.0x10
Set 3: 68.0x10
Set 4: 68.0x10

Sit Up
Set 1: 30 Laps/Reps
Set 2: 22 Laps/Reps
Set 3: 17 Laps/Reps

Cable Crunch
Set 1: 25.0x10
Set 2: 27.3x10
Set 3: 27.3x10

Decline Oblique Crunch
Set 1: 11 Laps/Reps
Set 2: 8 Laps/Reps
Set 3: 7 Laps/Reps

Parallel Bar Leg Raise
Set 1: 0.0x25
Set 2: 0.0x15
Set 3: 0.0x15

Torsdag - Bryst og Triceps - Uge 1

Dumbbell Incline Bench Press
Set 1: 15.0x10
Set 2: 15.0x10
Set 3: 17.5x10
Set 4: 17.5x10

Dumbbell Decline Fly
Set 1: 10.0x10
Set 2: 10.0x10
Set 3: 10.0x10

Dumbbell Incline Fly
Set 1: 10.0x10
Set 2: 10.0x10
Set 3: 10.0x10

Dumbbell Decline Bench Press
Set 1: 12.5x10
Set 2: 15.0x10
Set 3: 15.0x10

EZ Bar Decline Close Grip Skull Crusher
Set 1: 20.0x10
Set 2: 20.0x10
Set 3: 20.0x10
Set 4: 20.0x10

Dip Machine
Set 1: 54.5x9
Set 2: 47.5x10
Set 3: 47.5x10
Set 4: 47.5x10

Seated Triceps Press
Set 1: 10.0x10
Set 2: 10.0x10
Set 3: 10.0x10
Set 4: 10.0x10

Fredag - Ryg, Biceps og Skulder - Uge 1

Chin Up
Set 1: 0.0x6
Set 2: 0.0x5
Set 3: 0.0x4
Set 4: 0.0x4
Set 5: 0.0x3

Back Extensions - Hyperextensions
Set 1: 15.0x15
Set 2: 15.0x15
Set 3: 15.0x15

Wide Grip Lat Pulldown
Set 1: 45.5x10
Set 2: 45.5x10
Set 3: 45.5x10

Narrow Grip Lat Pull Down
Set 1: 31.8x10
Set 2: 38.6x10
Set 3: 38.6x10

Alternate Incline Dumbbell Curl
Set 1: 10.0x10
Set 2: 10.0x9
Set 3: 10.0x10
Set 4: 10.0x7

Hammer Curls
Set 1: 10.0x8
Set 2: 9.0x10
Set 3: 9.0x10

Palms Up Dumbbell Wrist Curl Over A Bench
Set 1: 5.0x10
Set 2: 5.0x10
Set 3: 5.0x10
Set 4: 5.0x10
Set 5: 5.0x10

Alternate Standing Front Dumbbell Raises
Set 1: 5.0x10
Set 2: 5.0x10
Set 3: 5.0x10
Set 4: 5.0x10

Seated Bent Over Dumbbell Reverse Fly
Set 1: 5.0x10
Set 2: 5.0x10
Set 3: 5.0x10

Det var meget tydeligt til dagens træning, at der var mange nye øvelser, som jeg lige skal vænne mig til. Var nødt til at lave nogle af dem med meget lav kg fordi de gik i skulderen og den slog jeg af led for et par år siden og kan sagtens mærke at jeg skal være forsigtig med den.

Jeg er blevet enig med mig selv om at ændre i mit træningsprogram. Den oprindelige plan så således ud:

Mandag - Bryst og Triceps
Tirsdag - Ryg, Biceps og Skulder
Onsdag - Mave og Ben
Torsdag - Bryst og Triceps
Fredag - Ryg, Biceps og Skulder
Lørdag - Mave og Ben

Men da jeg lige er gået i gang med fodbold igen og skal spille kamp hver lørdag eller søndag fra nu til juni, giver det ikke mening for mig at tæske mine ben igennem samme dag som jeg skal spille kamp. Så mit nye program bliver:

Mandag - Bryst og Triceps
Tirsdag - Ryg, Biceps og Skulder
Onsdag - Mave og Ben
Torsdag - Bryst og Triceps
Fredag - Ryg, Biceps og Skulder

Altså uden lørdagens mave og ben træning.

Jeg kan ikke helt finde ud af hvordan jeg skal logge. Er det bedst hvis jeg bare logger alle træninger, eller er det bedre hvis jeg bare laver en list med alle ugens øvelser og hvad jeg tager i dem her første gang. Og så kun opdaterer en gang i ugen, ved de øvelser jeg er steget i? Hvad synes i? Og er der overhovedet nogen der er interesseret i at følge min eventuelle fremgang?

Mandagens træning blev aflyst, da jeg blev forhindret. Men Det betyder ikke at jeg ikke får trænet. Har valgt at rykke hele træningsprogrammet i denne uge med en dag, så jeg træner fra tirsdag - lørdag istedet for mandag - fredag.

Tirsdag - Bryst og Triceps - Uge 2

Barbell Bench Press
Set 1: 45.0x10
Set 2: 45.0x10
Set 3: 45.0x10
Set 4: 45.0x10
Set 5: 45.0x10

Barbell Incline Bench Press
Set 1: 45.0x10
Set 2: 40.0x9
Set 3: 40.0x7

Dumbbell Bench Press
Set 1: 15.0x10
Set 2: 15.0x10
Set 3: 15.0x10

Dumbbell Fly
Set 1: 10.0x10
Set 2: 10.0x10
Set 3: 10.0x10
Set 4: 10.0x10

Cable Triceps Pushdown
Set 1: 18.0x10
Set 2: 20.5x10
Set 3: 20.5x10

Seated Triceps Press
Set 1: 12.5x10
Set 2: 12.5x10
Set 3: 12.5x10
Set 4: 12.5x10

Barbell Close Grip Bench Press
Set 1: 20.0x10
Set 2: 20.0x10
Set 3: 20.0x10
Set 4: 20.0x10

Jeg har besluttet mig for at opdatere intro-indslaget løbende, så det er nemmere at følge udviklingen og sammenligne med startmålingen.

Onsdag - Ryg, Biceps og Skulder - Uge 2

Barbell Deadlift
Set 1: 70.0x10
Set 2: 70.0x10
Set 3: 70.0x10
Set 4: 70.0x10

Barbell Bent Over Row
Set 1: 40.0x10
Set 2: 40.0x10
Set 3: 40.0x10

Leverage Iso Row
Set 1: 47.5x10
Set 2: 47.5x10
Set 3: 47.5x10

One Arm Dumbell Row
Set 1: 15.0x10
Set 2: 15.0x10
Set 3: 15.0x10

EZ Bar Close Grip Curl
Set 1: 25.0x10
Set 2: 25.0x10
Set 3: 25.0x10
Set 4: 25.0x10

Seated Dumbell Curl
Set 1: 10.0x10
Set 2: 10.0x10
Set 3: 10.0x10

Preacher Curl
Set 1: 25.0x10
Set 2: 25.0x10
Set 3: 25.0x10

Dumbbell Shoulder Press
Set 1: 15.0x10
Set 2: 15.0x10
Set 3: 15.0x7
Set 4: 15.0x8

Barbell Up Right Row
Set 1: 20.0x10
Set 2: 20.0x10
Set 3: 20.0x10
Set 4: 20.0x10

Torsdag - Mave og Ben - Uge 2

Barbell Full Squat
Set 1: 70.0x10
Set 2: 70.0x10
Set 3: 70.0x10
Set 4: 70.0x10
Set 5: 70.0x10

Seated Leg Curl
Set 1: 54.5x10
Set 2: 54.5x10
Set 3: 54.5x10
Set 4: 54.5x10

Calf Press On Leg Press
Set 1: 88.5x10
Set 2: 88.5x10
Set 3: 88.5x10

Leg Extensions
Set 1: 75.0x10
Set 2: 75.0x10
Set 3: 75.0x10
Set 4: 75.0x10

Sit Up
Set 1: 30 Laps/Reps
Set 2: 16 Laps/Reps
Set 3: 14 Laps/Reps

Cable Crunch
Set 1: 27.3x10
Set 2: 27.3x10
Set 3: 27.3x10

Parallel Bar Leg Raise
Set 1: 0.0x25
Set 2: 0.0x20
Set 3: 0.0x20

Decline Oblique Crunch
Set 1: 11 Laps/Reps
Set 2: 7 Laps/Reps
Set 3: 7 Laps/Reps

Fredag - Bryst og Triceps - Uge 2

Dumbbell Incline Bench Press
Set 1: 17.5x10
Set 2: 17.5x10
Set 3: 17.5x10
Set 4: 17.5x10

Dumbbell Decline Fly
Set 1: 10.0x10
Set 2: 10.0x10
Set 3: 10.0x10

Dumbbell Incline Fly
Set 1: 10.0x10
Set 2: 12.5x10
Set 3: 12.5x10

Dumbbell Decline Bench Press
Set 1: 15.0x10
Set 2: 15.0x10
Set 3: 15.0x10

EZ Bar Decline Close Grip Skull Crusher
Set 1: 25.0x10
Set 2: 25.0x10
Set 3: 25.0x8
Set 4: 20.0x10

Dip Machine
Set 1: 47.5x10
Set 2: 47.5x10
Set 3: 47.5x10
Set 4: 47.5x10

Seated Triceps Press
Set 1: 15.0x10
Set 2: 15.0x10
Set 3: 15.0x10
Set 4: 15.0x10

Lørdag - Ryg, Biceps og Skulder - Uge 2

Chin Up
Set 1: 0.0x6
Set 2: 0.0x5
Set 3: 0.0x5
Set 4: 0.0x4
Set 5: 0.0x3

Back Extensions - Hyperextensions
Set 1: 15.0x15
Set 2: 15.0x15
Set 3: 15.0x15

Wide Grip Lat Pulldown
Set 1: 45.5x10
Set 2: 45.5x10
Set 3: 45.5x10

Narrow Grip Lat Pull Down
Set 1: 38.6x10
Set 2: 38.6x10
Set 3: 38.6x10

Alternate Incline Dumbbell Curl
Set 1: 10.0x10
Set 2: 10.0x10
Set 3: 10.0x10
Set 4: 10.0x9

Hammer Curls
Set 1: 10.0x10
Set 2: 10.0x10
Set 3: 10.0x10

Palms Up Dumbbell Wrist Curl Over A Bench
Set 1: 5.0x10
Set 2: 5.0x10
Set 3: 5.0x10
Set 4: 5.0x10
Set 5: 5.0x10

Alternate Standing Front Dumbbell Raises
Set 1: 6.0x10
Set 2: 6.0x10
Set 3: 6.0x10
Set 4: 6.0x10

Seated Bent Over Dumbbell Reverse Fly
Set 1: 5.0x10
Set 2: 5.0x10
Set 3: 5.0x10

Mandag - Bryst og Triceps - Uge 3

Barbell Incline Bench Press
Set 1: 40.0x10
Set 2: 40.0x10
Set 3: 40.0x10

Dumbbell Bench Press
Set 1: 17.5x10
Set 2: 17.5x10
Set 3: 17.5x10

Dumbbell Fly
Set 1: 12.5x10
Set 2: 12.5x10
Set 3: 12.5x10
Set 4: 12.5x10

Barbell Bench Press
Set 1: 40.0x10
Set 2: 40.0x10
Set 3: 40.0x10
Set 4: 40.0x10
Set 5: 40.0x10

Cable Triceps Pushdown
Set 1: 20.5x10
Set 2: 20.5x10
Set 3: 20.5x10

Seated Triceps Press
Set 1: 15.0x10
Set 2: 15.0x10
Set 3: 15.0x10
Set 4: 15.0x10

Barbell Close Grip Bench Press
Set 1: 20.0x10
Set 2: 20.0x10
Set 3: 20.0x10
Set 4: 20.0x10

Tog kun 40 kg i Barbell Bench Press, da der var fyldt med mennesker, så jeg var nødt til at tage øvelsen som sidste til bryst istedet for første øvelse til bryst, så var ret brugt da jeg nåede der til.

Tirsdag - Ryg, Biceps og Skulder - Uge 3

Barbell Deadlift
Set 1: 70.0x10
Set 2: 70.0x10
Set 3: 70.0x10
Set 4: 70.0x10

Barbell Bent Over Row
Set 1: 40.0x10
Set 2: 40.0x10
Set 3: 40.0x10

Leverage Iso Row
Set 1: 47.5x10
Set 2: 47.5x10
Set 3: 47.5x10

One Arm Dumbell Row
Set 1: 17.5x10
Set 2: 17.5x10
Set 3: 17.5x10

EZ Bar Close Grip Curl
Set 1: 30.0x10
Set 2: 30.0x10
Set 3: 30.0x10
Set 4: 30.0x10

Seated Dumbell Curl
Set 1: 10.0x10
Set 2: 10.0x10
Set 3: 10.0x10

Preacher Curl
Set 1: 30x10
Set 2: 25.0x10
Set 3: 25.0x10

Dumbbell Shoulder Press
Set 1: 15.0x10
Set 2: 15.0x10
Set 3: 15.0x10
Set 4: 15.0x10

Barbell Up Right Row
Set 1: 20.0x10
Set 2: 20.0x10
Set 3: 20.0x10
Set 4: 20.0x10

Onsdag - Mave og Ben - Uge 3

Barbell Full Squat
Set 1: 70.0x10
Set 2: 70.0x10
Set 3: 70.0x10
Set 4: 70.0x10
Set 5: 70.0x10

Seated Leg Curl
Set 1: 54.5x10
Set 2: 54.5x10
Set 3: 54.5x10
Set 4: 54.5x10

Calf Press On Leg Press
Set 1: 88.5x8
Set 2: 88.5x8
Set 3: 88.5x8

Leg Extensions
Set 1: 75.0x10
Set 2: 75.0x10
Set 3: 75.0x10
Set 4: 75.0x10

Sit Up
Set 1: 30 Laps/Reps
Set 2: 20 Laps/Reps
Set 3: 15 Laps/Reps

Cable Crunch
Set 1: 27.3x10
Set 2: 27.3x10
Set 3: 27.3x10

Parallel Bar Leg Raise
Set 1: 0.0x30
Set 2: 0.0x23
Set 3: 0.0x20

Decline Oblique Crunch
Set 1: 11 Laps/Reps
Set 2: 8 Laps/Reps
Set 3: 8 Laps/Reps

Torsdag - Bryst og Triceps - Uge 3

Dumbbell Incline Bench Press
Set 1: 20.0x10
Set 2: 20.0x10
Set 3: 20.0x10
Set 4: 20.0x10

Dumbbell Decline Fly
Set 1: 12.5x10
Set 2: 12.5x10
Set 3: 12.5x10

Dumbbell Incline Fly
Set 1: 12.5x10
Set 2: 12.5x10
Set 3: 12.5x10

Dumbbell Decline Bench Press
Set 1: 17.5x10
Set 2: 17.5x10
Set 3: 17.5x10

EZ Bar Decline Close Grip Skull Crusher
Set 1: 20.0x10
Set 2: 20.0x10
Set 3: 20.0x10
Set 4: 20.0x10

Dip Machine
Set 1: 54.5x10
Set 2: 54.5x10
Set 3: 54.5x10
Set 4: 54.5x10

Seated Triceps Press
Set 1: 17.5x10
Set 2: 17.5x10
Set 3: 17.5x10
Set 4: 17.5x10

Fredag - Ryg, Biceps og Skulder - Uge 3

Chin Up
Set 1 : 0.0x6
Set 2 : 0.0x6
Set 3 : 0.0x5
Set 4 : 0.0x5
Set 5 : 0.0x5

Back Extensions - Hyperextensions
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x15

Wide Grip Lat Pulldown
Set 1 : 45.5x10
Set 2 : 45.5x10
Set 3 : 45.5x10

Narrow Grip Lat Pull Down
Set 1 : 38.6x10
Set 2 : 38.6x10
Set 3 : 38.6x10

Alternate Incline Dumbbell Curl
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Set 4 : 10.0x10

Hammer Curls
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10

Palms Up Dumbbell Wrist Curl Over A Bench
Set 1 : 5.0x10
Set 2 : 5.0x10
Set 3 : 5.0x10
Set 4 : 5.0x10
Set 5 : 5.0x10

Alternate Standing Front Dumbbell Raises
Set 1 : 6.0x10
Set 2 : 6.0x10
Set 3 : 6.0x10
Set 4 : 6.0x10

Seated Bent Over Dumbbell Reverse Fly
Set 1 : 5.0x10
Set 2 : 5.0x10
Set 3 : 5.0x10

Mandag - Bryst og Triceps - Uge 4

Fordi jeg skal i sommerhus torsdag aften, har jeg valgt at splitte onsdagens træning op og fordele den på to andre pas. Så ugens træning ser således ud:
Mandag: Bryst og Triceps
Tirsdag: Ryg, Biceps, Skulder og Ben
Onsdag: Bryst, Triceps og Mave
Torsdag: Ryg, Biceps og Skulder

Barbell Bench Press
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x10
Set 5 : 50.0x10

Barbell Incline Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x9
Set 3 : 45.0x7

Dumbbell Bench Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10

Dumbbell Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Set 4 : 12.5x10

Cable Triceps Pushdown
Set 1 : 22.7x10
Set 2 : 22.7x10
Set 3 : 22.7x10

Seated Triceps Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Set 4 : 17.5x10

Barbell Close Grip Bench Press
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10

Tirsdag - Ryg, Biceps, Skulder og Ben - Uge 4

Barbell Deadlift
Set 1 : 70.0x10
Set 2 : 70.0x10
Set 3 : 70.0x10
Set 4 : 70.0x10

Barbell Bent Over Row
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10

Leverage Iso Row
Set 1 : 47.5x10
Set 2 : 47.5x10
Set 3 : 47.5x10

One Arm Dumbell Row
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10

EZ Bar Close Grip Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10

Seated Dumbell Curl
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10

Preacher Curl
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10

Dumbbell Shoulder Press
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Set 4 : 15.0x10

Barbell Up Right Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10

Barbell Full Squat
Set 1 : 70.0x10
Set 2 : 70.0x10
Set 3 : 70.0x10
Set 4 : 70.0x10
Set 5 : 70.0x10

Seated Leg Curl
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Set 4 : 54.5x10

Calf Press On Leg Press
Set 1 : 88.5x8
Set 2 : 88.5x8
Set 3 : 88.5x8

Leg Extensions
Set 1 : 75.0x10
Set 2 : 75.0x10
Set 3 : 75.0x10
Set 4 : 75.0x10

Onsdag - Bryst, Triceps og Mave - Uge 4

Dumbbell Incline Bench Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10

Dumbbell Decline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10

Dumbbell Incline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10

Dumbbell Decline Bench Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10

EZ Bar Decline Close Grip Skull Crusher
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10

Dip Machine
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Set 4 : 54.5x10

Seated Triceps Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Set 4 : 17.5x10

Sit Up
Set 1 : 30 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps

Cable Crunch
Set 1 : 29.5x10
Set 2 : 29.5x10
Set 3 : 29.5x10

Parallel Bar Leg Raise
Set 1 : 0.0x30
Set 2 : 0.0x30
Set 3 : 0.0x20

Decline Oblique Crunch
Set 1 : 11 Laps/Reps
Set 2 : 8 Laps/Reps
Set 3 : 8 Laps/Reps

Torsdag - Ryg, Biceps, Skulder og Mave - Uge 4

Chin Up
Set 1 : 0.0x8
Set 2 : 0.0x7
Set 3 : 0.0x5
Set 4 : 0.0x5
Set 5 : 0.0x5

Back Extensions - Hyperextensions
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10

Wide Grip Lat Pulldown
Set 1 : 47.0x10
Set 2 : 47.0x10
Set 3 : 47.0x10

Narrow Grip Lat Pull Down
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10

Alternate Incline Dumbbell Curl
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Set 4 : 10.0x10

Hammer Curls
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10

Palms Up Dumbbell Wrist Curl Over A Bench
Set 1 : 5.0x10
Set 2 : 5.0x10
Set 3 : 5.0x10
Set 4 : 5.0x10
Set 5 : 5.0x10

Alternate Standing Front Dumbbell Raises
Set 1 : 6.0x10
Set 2 : 6.0x10
Set 3 : 6.0x10
Set 4 : 6.0x10

Seated Bent Over Dumbbell Reverse Fly
Set 1 : 5.0x10
Set 2 : 5.0x10
Set 3 : 5.0x10

Mandag - Bryst og Triceps - Uge 5

Barbell Bench Press
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x10
Set 5 : 50.0x10

Barbell Incline Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x9
Set 3 : 45.0x8

Dumbbell Bench Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10

Dumbbell Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Set 4 : 12.5x10

Seated Triceps Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Set 4 : 17.5x10

Cable Triceps Pushdown
Set 1 : 25.0x10
Set 2 : 22.7x10
Set 3 : 22.7x10

Barbell Close Grip Bench Press
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10

Har nu kørt en tredjedel af perioden og kan allerede se tydeligt fremskridt, både på krop og vægte. Det holder helt sikkert motivationen oppe, så jeg har lyst til at klø på med dette program i 8 uger mere

Tirsdag - Ryg, Biceps og Skulder - Uge 5

Barbell Deadlift
Set 1 : 70.0x10
Set 2 : 70.0x10
Set 3 : 70.0x10
Set 4 : 70.0x10

Barbell Bent Over Row
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10

Leverage Iso Row
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10

One Arm Dumbell Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10

EZ Bar Close Grip Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10

Seated Dumbell Curl
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10

Preacher Curl
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10

Dumbbell Shoulder Press
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Set 4 : 15.0x10

Barbell Up Right Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10

Onsdag - Mave og Ben - Uge 5

Barbell Squat
Set 1 : 70.0x10
Set 2 : 70.0x10
Set 3 : 70.0x10
Set 4 : 70.0x10
Set 5 : 70.0x10

Seated Leg Curl
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Set 4 : 54.5x10

Calf Press On Leg Press
Set 1 : 88.5x8
Set 2 : 88.5x8
Set 3 : 88.5x8

Leg Extensions
Set 1 : 75.0x10
Set 2 : 75.0x10
Set 3 : 75.0x10
Set 4 : 75.0x10

Sit Up
Set 1 : 30 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps

Cable Crunch
Set 1 : 29.5x10
Set 2 : 29.5x10
Set 3 : 29.5x10

Parallel Bar Leg Raise
Set 1 : 0.0x30
Set 2 : 0.0x30
Set 3 : 0.0x20

Decline Oblique Crunch
Set 1 : 11 Laps/Reps
Set 2 : 8 Laps/Reps
Set 3 : 8 Laps/Reps

Torsdag - Bryst og Triceps - Uge 5

Dumbbell Incline Bench Press
Set 1 : 22.5x10
Set 2 : 22.5x10
Set 3 : 22.5x10
Set 4 : 22.5x10

Dumbbell Decline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10

Dumbbell Incline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10

Dumbbell Decline Bench Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10

EZ Bar Decline Close Grip Skull Crusher
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10

Dip Machine
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Set 4 : 54.5x10

Seated Triceps Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Set 4 : 17.5x10

Fredag - Ryg. Biceps og skulder - Uge 5

Chin Up
Set 1 : 0.0x10
Set 2 : 0.0x6
Set 3 : 0.0x6
Set 4 : 0.0x6
Set 5 : 0.0x5

Back Extensions - Hyperextensions
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10

Wide Grip Lat Pulldown
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10

Narrow Grip Lat Pull Down
Set 1 : 45.5x10
Set 2 : 45.5x10
Set 3 : 45.5x10

Alternate Incline Dumbbell Curl
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Set 4 : 10.0x10

Hammer Curls
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10

Palms Up Dumbbell Wrist Curl Over A Bench
Set 1 : 5.0x10
Set 2 : 5.0x10
Set 3 : 5.0x10
Set 4 : 5.0x10
Set 5 : 5.0x10

Alternate Standing Front Dumbbell Raises
Set 1 : 6.0x10
Set 2 : 6.0x10
Set 3 : 6.0x10
Set 4 : 6.0x10

Seated Bent Over Dumbbell Reverse Fly
Set 1 : 6.0x10
Set 2 : 6.0x10
Set 3 : 6.0x10

Mandag - Bryst og Triceps - Uge 6

Barbell Bench Press
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x10
Set 5 : 50.0x10

Barbell Incline Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10

Dumbbell Bench Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10

Dumbbell Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Set 4 : 12.5x10

Cable Triceps Pushdown
Set 1 : 22.7x10
Set 2 : 22.7x10
Set 3 : 22.7x10

Seated Triceps Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Set 4 : 17.5x10

Barbell Close Grip Bench Press
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10

Tirsdag - Ryg, Biceps og Skulder - Uge 6

Barbell Deadlift
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10

Barbell Bent Over Row
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10

Leverage Iso Row
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10

One Arm Dumbell Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10

EZ Bar Close Grip Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10

Seated Dumbell Curl
Set 1 : 12.5x10
Set 2 : 12.5x9
Set 3 : 12.5x8

Preacher Curl
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 30.0x10

Dumbbell Shoulder Press
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Set 4 : 15.0x10

Barbell Up Right Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10

Torsdag - Bryst og Triceps - Uge 6

Dumbbell Incline Bench Press
Set 1 : 22.5x10
Set 2 : 22.5x10
Set 3 : 22.5x10
Set 4 : 22.5x10

Dumbbell Incline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10

EZ Bar Decline Close Grip Skull Crusher
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10

Seated Triceps Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Set 4 : 17.5x10

Dumbbell Decline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10

Dumbbell Decline Bench Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10

Dip Machine
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Set 4 : 54.5x10

Onsdag - Mave og Ben - Uge 6

Barbell Squat
Set 1 : 70.0x10
Set 2 : 70.0x10
Set 3 : 70.0x10
Set 4 : 70.0x10
Set 5 : 70.0x10

Seated Leg Curl
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Set 4 : 54.5x10

Calf Press On Leg Press
Set 1 : 88.5x8
Set 2 : 88.5x8
Set 3 : 88.5x8

Leg Extensions
Set 1 : 75.0x10
Set 2 : 75.0x10
Set 3 : 75.0x10
Set 4 : 75.0x10

Sit Up
Set 1 : 30 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps

Cable Crunch
Set 1 : 29.5x10
Set 2 : 29.5x10
Set 3 : 29.5x10

Parallel Bar Leg Raise
Set 1 : 0.0x30
Set 2 : 0.0x30
Set 3 : 0.0x20

Decline Oblique Crunch
Set 1 : 10 Laps/Reps
Set 2 : 8 Laps/Reps
Set 3 : 8 Laps/Reps