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Træningsprogram:
Dag 1: Bryst og Triceps
Dag 2: Ryg og Biceps
Dag 3: Ben og skuldre
Repeat

Kosttilskud:
Omega-3-6-9 (Morgen-Aften)
Kreatin (post-workout shake)
Bodylab Whey (Morgen, post-workout, aften)
BCAA (peri-workout)
Sidst rettet af 020994 12. feb 2014, 10:45, rettet i alt 8 gange.
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
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28-7 Ben

Squat:
10*40 kg opvarm.
10*60 kg
10*80 kg
10*80 kg
5*100 kg
10*60 kg

TG Legpress:
15*90 kg
12*110 kg
10*130 kg
Rest-pause
5*140 kg -> 3*140 kg

Db Lunges:
Reps = skridt per ben.
10*14 kg
5*16 kg -> 5*bw

død her.

TG Abductor:
10*45 kg
10*45 kg
10*50 kg

Leg Extension:
10*45 kg
10*65 kg
10*75kg

Decline sit-ups
lal
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
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Indlæg: 1109
Tilmeldt: 2. aug 2008, 14:32
 
Træner her: Fitnesshouse
 
Styrkeliste
- Bænkpres: 100.00
- Squat: 150.00
- Dødløft: 200.00
 
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Motion for hjertet

Jogging: 3,35 km på 25;18
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
Brugeravatar
 
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Tilmeldt: 2. aug 2008, 14:32
 
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Styrkeliste
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- Squat: 150.00
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30/7 Back - rear delts - calves

Pulldown:
15*35 kg opvarm.
12*50 kg
12*60 kg
10*70 kg
2 sek hold i bunden
8*60 kg

Cg pulldown:
10*60 kg
10*60 kg
9*75 kg lige på vippen..

Yates row:
10*60 kg
10*60kg
10*70 kg

Deadlift:
10*70kg
10*90 kg
10*110kg

Hypers:
3x15*bw

Facepulls:
15*15 opvarm. Dumt, var varm
10*20 kg
10*25 kg
10*25 kg

Prøver at se hvor meget tæsk de får på min skulder dag, ellers bliver der smidt en øvelse mere ind.

Seated calves raise. Udfør med barbell liggende på låret.
3x15*28,5 kg
All about the squeeze.
lol mere vægt.

Donkey calves raise:
high reps*40 kg
high reps*40 kg + ven på 86 kg --> failure*40 kg
high reps*50 kg + ven på 86 kg --> failure*50 kg

Decline sit-ups + frontbridge
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
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- Squat: 150.00
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31/7 Skulder + guns

2 timer i svømmehallen

Qauter side raises:
20*4 kg opvarm.
20*8 kg opvarm.
15*16 kg
12*18 kg
12*18 kg

Arnold presses:
12*14 kg
10*22 kg
10*24 kg
10*24 kg

Seated lateral raises:
10*6 kg
10*8 kg
10*8 kg

Bent over raises:
12*8 kg
12*10 kg
10*10 kg

Barbell bent over high row:
10*30 kg
12*30 kg
15*35 kg

Db front raises:
12*8 kg
10*10 kg
10*10 kg
10*10 kg

TG shoulder press FST-7 style
7x12*27,5 kg

CG benchpress:
3x10*50 kg

Cable overhead rope extension:
15*20 kg
15*20 kg
12*20 kg

Wide grip pushdown:
10*27,5 kg
10*32,5 kg
15*25 kg

Db Haney shrug:
3x10*20 kg

Db hammer curl:
10*16 kg
10* 20 kg
Rest-pause meget langt sæt * 20 kg

Wrist barbell curl:
2x15*15 kg
10*25 kg
12*25 kg

Standig cable wrist curl til at slutte af med

MANGE SÆT IDAG!
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
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Styrkeliste
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- Squat: 150.00
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2/8 Bryst, skulder, triceps og læg

Low incline Db press:
10*14 kg opvarm.
10*22 kg opvarm.
10*28 kg
10*32 kg
8*34 kg
8*34 kg

Barbell incline press:
10*30 kg skulle lige køre den ind.
10*50 kg
10*60 kg
10*60 kg

Lying Cable Fly:
12*5 kg
12*7,5 kg
10*10 kg

Db Fly: Dropsets!
10*12 kg -> 10*10 kg -> 10*8 kg
10*12 kg -> 10*10 kg -> 10*8 kg
10*12 kg -> 10*10 kg -> 10*8 kg

Barbell Front raises SS. Plate twist:
10*15 kg -> 10 kg
10*20 kg -> 10 kg
10*15 kg -> 10 kg

Reserve grip pushdown SS. Benchdips
15*15 kg -> 10*BW
12*20 kg -> 10*BW
10*22,5 kg -> 10*BW

Cable Kickback:
10*3,75 kg
10*3,75 kg
8*5 kg

Formål ved denne læg træning: Heavy low rep

Standing Calves raises:
10*100 kg
2x10*120 kg
2x8*140 kg

Seated calves press:
10*140 kg
Rest-pause 15*160 kg
15*120 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
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Styrkeliste
- Bænkpres: 100.00
- Squat: 150.00
- Dødløft: 200.00
 
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4/8 Ben

Squat:
15*40 kg
10*60 kg
10*80 kg
10*80 kg
6*100 kg
5*100 kg

Close-Stance Leg Press:
16*90 kg
16*110 kg
Drop-set:
10*120 kg ->10*100 kg -> 10*80 kg Føj!

Walking Db lunges: Reps=skidt til hvert ben
8*16 kg
20*20 kg
20*22 kg

Adductor:
12*35 kg
12*50 kg
12*50 kg
12*50 kg

Leg Extension SS. Leg Curl:
10*50 kg SS. 10*55 kg
10*55 kg SS. 10*60 kg

Blev sløj resten af dagen, pisse ærgeligt.
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
Brugeravatar
 
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Tilmeldt: 2. aug 2008, 14:32
 
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Styrkeliste
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- Squat: 150.00
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5/8 Motion for hjertet

Cykel:
9,21 km på 27;38
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
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Indlæg: 1109
Tilmeldt: 2. aug 2008, 14:32
 
Træner her: Fitnesshouse
 
Styrkeliste
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- Squat: 150.00
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6/8 Ryg, Bagskulder og læg

Widegrip Pulldown:
10*50 kg opvarm.
10*65 kg
10*70 kg
10*75 kg
Dropset:
10*75 kg->10*65kg->10*55 kg

Yates Row:
10*60 kg
10*60 kg
10*70 kg
10*70 kg

CG Pulldown:
10*60 kg
10*70 kg
10*80 kg Hård.
Squezze n' hold:
10*45 kg

Dødløft:
10*60 kg
10*80 kg
10*100 kg
6*120 kg

Hyperextension:
3x15*BW

Facepull:
20*15 kg
12*20 kg
10*25 kg
10*27,5 kg

Bent over DB high row:
10*10 kg
3x10*14 kg

Seated Calves Raise:
15*25 kg
15*45 kg
15*65 kg

Donkey Calves Raise:
15*60 kg
15*80 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
Brugeravatar
 
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Indlæg: 1109
Tilmeldt: 2. aug 2008, 14:32
 
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Styrkeliste
- Bænkpres: 100.00
- Squat: 150.00
- Dødløft: 200.00
 
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8/7 Skulder, Arm

Arnold Press:
12*14 kg
12*20 kg
10*26 kg
7*26 kg
Rest-pause:
10*24 kg

Seated Laterals:
10*8 kg
12*8 kg
Rest-pause sæt:
40*6 kg Bum.
12*8 kg

Front raises:
10*10 kg
21*8 kg
Drop-set:
6*16 kg->6*12kg->6*8 kg

Standing cable rear delt:
15*3,75 kg
12*3,75 kg
15*3,75 kg

Pulley high row:
?*10 kg
2x15*15 kg

CG Bench:
?*30 kg
12*50 kg
Drop-set:
12*50 kg -> 12*30 kg
10*50 kg -> 10*30 kg

Overhead rope extension:
15*15 kg
15*20 kg
45*12,5 kg Bum.

Wide grip pushdown:
15*25 kg
12*30 kg
12*30 kg

Db Hammer curl:
15*14 kg
8*24 kg
10*20 kg

Big Johnson hammer curl:
?*8 kg
15*10 kg
12*14 kg
10*16 kg

Barbell Haney shrug:
4x10*60 kg

Db Haney Shrug:
12-15*22 kg
10*24 kg

Standing Wrist curl og Barbell wrist curl Lal
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
Brugeravatar
 
Reputation point: 0
 
Indlæg: 1109
Tilmeldt: 2. aug 2008, 14:32
 
Træner her: Fitnesshouse
 
Styrkeliste
- Bænkpres: 100.00
- Squat: 150.00
- Dødløft: 200.00
 
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9/8 Bryst, triceps og læg

Low incline Db press:
12*14 kg
12*20 kg
12*24 kg
12*28 kg
10*30 kg
Cluster set:
4/2/2*36 kg

Incline Barbell press:
12*50 kg
3x10*60 kg

Lying incline cable fly:
2x15*6,25
12*6,25 kg

Db Fly:
2x10*14 kg
8*16 kg

Reserve grip pushdown:
15*15 kg
15*20 kg
12*25 kg
50*12,5 kg

Bench dips:
14*BW
14
10

Cable kickback:
Just for the blood

Barbell Front raises:
15*15 kg
10*15 kg
14*10 kg

Calves raise:
12*100 kg
3x10*140 kg

Calves press:
12*110 kg
12*120 kg
12*130 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
Brugeravatar
 
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Indlæg: 1109
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Styrkeliste
- Bænkpres: 100.00
- Squat: 150.00
- Dødløft: 200.00
 
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11/8 Ben

Leg extension SS. Slate board Db squat:
15*40 kg -> 15*22 kg per. db
15*50 kg -> 15*22 kg
15*60 kg -> 15*22 kg

Frontsquat:
3x8*50 kg
4*80 kg

Seated leg curl:
12*50 kg
12*60 kg
10*70 kg
5*80 kg

RDL:
12*50 kg
10*70 kg
10*90 kg
5*110 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
Brugeravatar
 
Reputation point: 0
 
Indlæg: 1109
Tilmeldt: 2. aug 2008, 14:32
 
Træner her: Fitnesshouse
 
Styrkeliste
- Bænkpres: 100.00
- Squat: 150.00
- Dødløft: 200.00
 
Logbog: Vis logbog
Galleri: Intet galleri
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13/8 Ryg, rear delt og lægge

UH Pulldown:
12*50 kg
10*65 kg
10*65 kg
8*80 kg

T-Bar row:
15*50 kg
10*70 kg
10*70 kg

Meadows row:
12*10 kg let.
10*25 kg
10*25 kg
10*25 kg
8*30 kg

Burde have gået til dødløft her og stoppet, men ville lige prøve lidt forskelligt, ødelagde lidt træningen.

BTN pulldown
2x10*40 kg

Chest supported Db row:
15*18 kg
Bænken er i vejen.

Dødløft:
?*50 kg
10*90 kg
3x5*130 kg
5*90 kg

Bent over laterals SS: Facepull:
3x10*8 kg ->3x10*20 kg

Seated Calves raise:
25*28,5 kg
15*45 kg
2x20*45 kg

Donkey calves raise:
30*40 kg + BW
20*60 kg + BW
25*80 kg + BW

Godkendt læg træning. Volume dagen.
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
Brugeravatar
 
Reputation point: 0
 
Indlæg: 1109
Tilmeldt: 2. aug 2008, 14:32
 
Træner her: Fitnesshouse
 
Styrkeliste
- Bænkpres: 100.00
- Squat: 150.00
- Dødløft: 200.00
 
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14/8 Cardio og abs

Ro:
3 km 13 min

Crosstrainer:
14 min

Decline sit-ups:
12*10 kg
2x12*20 kg
15*10 kg

Cable Crunch:
12*32,5 kg
2x12*42,5 kg
10*47,5 kg

Leg raises:
12
10
10
12

Udstræk
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
Brugeravatar
 
Reputation point: 0
 
Indlæg: 1109
Tilmeldt: 2. aug 2008, 14:32
 
Træner her: Fitnesshouse
 
Styrkeliste
- Bænkpres: 100.00
- Squat: 150.00
- Dødløft: 200.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



15/8 Skulder og Guns

Seated Barbell press:
12*30 kg
10*50 kg
8*50 kg
8*50 kg

Lateral raise:
12*10 kg
Kai Greenian cable upright row:
12*7,5 kg
Lateral raise:
12*10 kg
Kai Greenian cable upright row:
12*7,5 kg
Lateral raise:
12*10 kg
Kai Greenian cable upright row:
12*7,5 kg
Lateral raise:
12*10 kg
Kai Greenian cable upright row:
12*7,5 kg

Kørt med minimal pause.

Bent over laterals:
12*8 kg
8*12 kg
8*14 kg

Seated Cable High row:
15*15 kg
2x15*20 kg

Barbell Hammer curl:
10*30 kg
SS.
V-handle pushdown:
12*17,5 kg
SS.
Ez bar pushdown:
10*30 kg

Barbell Hammer curl:
8*35 kg
SS.
V-handle pushdown:
12*22,5 kg
SS.
Ez bar pushdown:
12*30 kg

Barbell Hammer curl:
8*40 kg
SS.
V-handle pushdown:
12*25 kg
SS.
Ez bar pushdown:
8*32 kg

One Arm Rope Pushdown:
12*7,5 kg
12*10 kg
8*12,5 kg

Big Johnsonian hammer curl:
10*14 kg
10*16 kg
10*16 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
Brugeravatar
 
Reputation point: 0
 
Indlæg: 1109
Tilmeldt: 2. aug 2008, 14:32
 
Træner her: Fitnesshouse
 
Styrkeliste
- Bænkpres: 100.00
- Squat: 150.00
- Dødløft: 200.00
 
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16/8 Ben

RDL:
12*30 kg
12*50 kg
12*50 kg
12*70 kg
12*90 kg
6*110 kg
4*130 kg

Lying Cable Leg Curl:
12*6,25 kg
12*10 kg

Front Sqaut:
8*50 kg
8*50 kg
8*50 kg
6*70 kg
4*70 kg
3*80 kg

Bulgarian Split Squat:
2x12*10 kg
2x10*12 kg

5 sek ecc. sqaut:
??*60 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
Brugeravatar
 
Reputation point: 0
 
Indlæg: 1109
Tilmeldt: 2. aug 2008, 14:32
 
Træner her: Fitnesshouse
 
Styrkeliste
- Bænkpres: 100.00
- Squat: 150.00
- Dødløft: 200.00
 
Logbog: Vis logbog
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18/8 Chest, triceps and Calves

Flat Db Press:
??*14 kg
12*22 kg
8*28 kg
8*32 kg
6*36 kg
4*38 kg

Incline Barbell Press:
10*50 kg
10*60 kg
5*70 kg

Reverse Grip Benchpress:
3x12*30 kg Squeeze

Cable Crossovers:
12*5 kg
FST-7:
7x12*7,5 kg

Rope pushdown SS. Reverse Grip Pushdown:
25*15 kg -> 10*17,5 kg
15*17,5 kg ->10*17,5 kg
10*20 kg -> 15*12,5 kg
15*20 kg -> 15*12,5 kg

Bench Dips:
3x15*BW
Db Kickback:
15*6 kg

Standing Calves Raise:
12*100 kg
10*150 kg
Rest-pause set: 20*150 kg
12*100 kg

Seated Calves Press:
3x??*120 kg
Sidste sæt var 120 kg -> 90 kg -> 60 kg -> 60 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
Brugeravatar
 
Reputation point: 0
 
Indlæg: 1109
Tilmeldt: 2. aug 2008, 14:32
 
Træner her: Fitnesshouse
 
Styrkeliste
- Bænkpres: 100.00
- Squat: 150.00
- Dødløft: 200.00
 
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Første træning med Neck Harness:
3 sæt af 30 reps m. 3 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
Brugeravatar
 
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Indlæg: 1109
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Styrkeliste
- Bænkpres: 100.00
- Squat: 150.00
- Dødløft: 200.00
 
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Igår var Neck Extension

Idag Nech Flexion:
2x 20 reps * 3 kg
30 reps * 2 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
Brugeravatar
 
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Indlæg: 1109
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Træner her: Fitnesshouse
 
Styrkeliste
- Bænkpres: 100.00
- Squat: 150.00
- Dødløft: 200.00
 
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21/8 Ryg

AM træning, næste træning senere.

Chin ups:
8*BW
6*BW
6*BW
6*BW

T-Bar row:
12*40 kg
12*60 kg
8*75 kg
10*75 kg

Meadows row:
12*15 kg
10*25 kg
10*30 kg
10*35 kg
Drop-set:
6*35 kg -> 6*30 kg -> 6*25 kg -> 6*20 kg ->6*15 kg

Db row:
15*42 kg
~10*50 kg
22*36 kg

Dødløft:
10*90 kg
5*130 kg
3*150 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
Brugeravatar
 
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Indlæg: 1109
Tilmeldt: 2. aug 2008, 14:32
 
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Styrkeliste
- Bænkpres: 100.00
- Squat: 150.00
- Dødløft: 200.00
 
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21/8 Rear delt og calves

PM træning

WG Pulldowns:
15*55 kg
12*65 kg
10*75 kg

Pullups:
4*BW
3
2
1

*Ryggen kunne mærkes efter imorges

Meadows rear delt:
Først med 14 kg, efterfulgt af 6 kg

Facepull:
15*20 kg
15*25 kg
10*30 kg

One legged calf raise:
12*bw
2x12*22 kg

Lidt træning af anterior tibialis også..

Standing Calves raise:
Ikke stående på klods, blot fra gulv til flex.
?? * 60 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
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24/8 Skulder + guns
Løb de sidste tre dag i idræt i skolen, satme ikke optimalt da. Mine knæ brokker sig..

Seated Barbell Press:
10*30 kg
10*40 kg
10*50 kg
6*60 kg
6*50 kg
10*40 kg

Laterals - Cheat:
12*10 kg Strict
12*14 kg
10*16 kg
10*16 kg

Kai Greenian Upright-Row SS. Plate Front Raise:
15*12,5 kg -> 15*10 kg
15*15 kg -> 15*10 kg
15*17,5 kg ->15*10 kg

Straight Handle Pushdown:
15*25 kg
14*30 kg
25*20 kg

U-Handle Pushhdown:
15*20 kg
12*25 kg
12*27,5 kg

Decline CG Benchpress:
12*60 kg
10*75 kg
9*85 kg

Db Curl - Cheat:
12*14 kg Strict
10*18 kg ditto
6*24 kg
6*24 kg

Hammer bar Curl:
20*20 kg
15*30 kg
10*40 kg

Haney Barbell Shrug:
3x10*60 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
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27/8 Ben

12*30 kg
10*60 kg
10*60 kg
6*80 kg Rest-Pause set
10*60 kg

Legpress:
15*100 kg
15*120 kg
10*150 kg
Close Stance - Cluster set:
10*80 kg +4/4/4/4/4/4/4/4/4/4 !!

Slate board Db sqaut:
12*20 kg
2x12*22 kg
25*14 kg

SL Deadlift:
15*50 kg
15*50 kg
15*50 kg
15*50 kg

One Legged Lying cable leg curl:
15*7,5 kg
??*12,5 kg
??*15 kg

Abductor:
20*30 kg
20*50 kg
15*70 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
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28/8 Bryst, Triceps og Læg

Flat Db Press:
12*22 kg
10*28 kg
10*34 kg
5*36 kg

Incline Barbell Press:
12*50 kg
10*50 kg
10*50 kg
10*50 kg

Reserve Grip Benchpress:
12*30 kg
12*40 kg
12*40 kg

Cable Crossovers:
15*10 kg
12*15 kg
10*15 kg -> 15*7,5 kg

Pushdown:
2x25*17,5 kg Opvarm. af albuer.

Overhead Db extension:
15*18 kg
5*24 kg
No go øvelse.

Overhead Rope Extension:
15*15 kg
15*20 kg
15*22,5 kg
Noget drop til sidst.

Kickback:
6-8??x15*6 kg

Donkey Calves Raise:
20*60 kg
20*80 kg
18*148 kg
14*168 kg

Standing Calves Raise:
3x15*80 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
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29/8 Ryg

Chin ups:
8*BW
8
8
6

T-Bar Row:
12*40 kg
10*60 kg
10*80 kg
4,5*90 kg

Pullups:
5
4
3
2
1

Meadows Row:
12*20 kg
12*25 kg
10*30 kg
10*30 kg

Db Row:
15*38 kg
11*46 kg
10*46 kg

God omgang.
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
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3/9 Skulder + Guns

Seated Barbell Press:
15*30 kg
12*40 kg
10*50 kg
10*50 kg
8*50 kg -> 6*40 kg -> 8*30 kg

Laterals:
15*12 kg
15*12 kg
8*16 kg
30*6 kg

Bent Over Laterals:
10*8 kg
10*12 kg
10*12 kg
10*14 kg

Seated Cable High Row:
15*15 kg
15*25 kg
3 x 12*30 kg

Db Haney Shrug:
12*26 kg
12*28 kg

Barbell Haney Shrug:
12*60 kg
2 x 10*80 kg

Dips:
15
15
10*10 kg
5*20 kg

Decline Skull Crusher:
12*25 kg
15*25 kg
6*30 kg
10*25 kg

U-Handle Pushdown:
14*22,5 kg
12*27,5 kg
15*25 kg

Hammer Curl:
15*30 kg
10*50 kg
10*40 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
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4/9 Ben

Leg Extension:
20*40 kg
12*55 kg
12*65 kg
Cluster-set:
4/4/4/4/4/4/4/4/4/4*60 kg Av

Front Squat:
10*40 kg
10*60 kg
8-10*80 kg
1*100 kg
10*60 kg

Legpress:
2 x 20*100 kg
12*110 kg

Db Lunges:
22 skridt * 16 kg

SL deadlift:
10*60 kg
12*40 kg
12*40 kg
12*40 kg

Leg Curl:
2*15*5 kg
12*6,25 kg

Abductor:
14*55 kg
Rest-pause set:
19*70 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
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6/9 Bryst, Skulder og Triceps

Bestod teoriprøve idag!

Flat Dumbbell Press:
20*16 kg
12*24 kg
12*30 kg
2x6*36 kg

Incline Barbell Press:
10*50 kg
Rest-pause set:
14*60 kg
4*70 kg

Ingen pressstyrke idag..

Cable Crossover:
15*12,5 kg
15*15 kg
15*7,5 kg
15*7,5 kg

Reverse Grip Benchpress:
15*30 kg
10*50 kg
10*50 kg
10*50 kg

Plate Front Raise:
30*10 kg
25*10 kg
25*10 kg

Rope Overhead Extension:
15*20 kg
10*25 kg
10*25 kg
36*15 kg

Dumbbell Kickback:
2x12*10 kg
10*12 kg

Standing Calves Raise:
12*100 kg
10*140 kg
10*160 kg
8*160 kg

Donkey Cavles Raise:
25*60 kg
25*60 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
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7/9 Ryg

Chinups:
8
9
6
5

T-Bar Row:
12x40 kg
12x60 kg
10x70 kg
6x80 kg -> 6x60 kg -> 6x40 kg -> 6x20 kg

Pull ups:
3
2
1

Pulldown:
12x60 kg
7x75 kg
2 sec hold:
??x50 kg

Meadows Row:
12x20 kg
10x25 kg
10x25 kg

Dumbbell Row:
16x44 kg

Dødløft:
10x90 kg
5x140 kg
3x160 kg

Facepull:
12x20 kg
12x25 kg
10x30 kg

Glenn B shrug:
100x12 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
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10/9 Skulder og guns

Seated Barbell Press:
15*30 kg
12*50 kg
6*60 kg
12*50 kg

L Laterals:
15*8 kg
15*12 kg
10*16 kg
15*12 kg

Db Front Raises:
15*10 kg
?? * 12 kg
6*12 kg -> 6*10 kg ->6*8 kg -> 6*6kg -> 6*4 kg -> 6*2 kg (med 2-3 sek hold i toppen)

Dips:
20
10*10 kg
12*10 kg
10*10 kg

Skullcrushers:
20*25 kg
8*30 kg
7*30 kg

U-Handle Pushdow:
15*20 kg
15*25 kg
10*30 kg

FatGrip Barbell Curl:
15*20 kg
15*30 kg
12*35 kg
6*37,5 kg

Johnson Curl:
10*14 kg
10*16 kg
10*18 kg

Shrug
3 sek squeeze i toppen
2x10*60 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
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