Staunens log + billeder

Sitting leg curls: (75 sekunders pause)
12 x 25kg
12 x 30kg
12 x 35kg
12 x 40kg
12 x 40kg

Standing leg curls: (75 sekunders pause)
4 x 12 x 15kg

Sitting one-leg leg curls: (75 sekunders pause)
12 x 15kg
12 x 17,5kg
12 x 20kg
12 x 20kg

Stiff-legged deadlifts: (105 sekunders pause)
12 x 40kg
12 x 45kg
10 x 50kg
10 x 50kg

Seated calf raises: (75 sekunders pause)
10 x 20 x 40kg

DB curls: (75 sekunders pause)
12 x 6kg
12 x 8kg
12 x 10kg
10 x 12kg
10 x 12kg

Incline db curls: (75 sekunders pause)
15 x 5kg
12 x 6kg
15 x 6kg

Spider curls: (75 sekunders pause)
12 x 15kg
12 x 15kg
12 x 15kg

Cable one-arm hammer curls: (75 sekunders pause)
15 x 5kg
15 x 5kg
10 x 7.5kg

Triceps rope pushdowns: (75 sekunders pause)
12 x 15kg
12 x 17.5kg
12 x 15kg

Incline db triceps extensions: (75 sekunders pause)
12 x 6kg
12 x 7kg
12 x 8kg

CG BP: (75 sekunders pause)
15 x 40kg
12 x 45kg
10 x 50kg + 10 x 30kg

Bench dips: (75 sekunders pause)
15 x BW
15 x BW
15 x BW

VÆGT: 81.2 kg

30-07-2014
BRYST & TRICEPS

Incline hammer strength - 90 sek. pause
12x20kg
12x40kg
12x50kg
10x60kg

Incline DB flyes - 90 sek. pause
15x12kg
14x12kg
12x12kg

Wide-grip hammer strength - 90 sek. pause
12x20kg
12x40kg
12x50kg
10x60kg

Pec deck machine - 45 sek. pause
10x15kg
10x15kg
10x17.5kg
10x17.5kg
10x20kg
10x20kg
10x20kg

Triceps rope pushdowns - 60 sek. pause
12x15kg+10sek. hold
12x15kg+10sek. hold
7x15kg + 5x10kg + 10sek. hold

Incline triceps extensions SS CG BP - 60 sek. pause
12x17.5kg og 12x17.5kg
12x12.5kg og 12x12.5kg
12x12.5kg og 12x12.5kg

Bench dips - 60 sek. pause
15xBW+10sek. hold
15xBW+10sek. hold
14xBW+10sek. hold

08-08-2014
Ryg & biceps
Dødløft
8 x 60kg
8 x 60kg
8 x 70kg
8 x 70kg
6 x 80kg
6 x 80kg

Barbell rows
8 x 40kg
8 x 50kg
8 x 50kg
7 x 55kg
7 x 55kg
6 x 60kg

CG pulldowns
10 x 35kg
10 x 40kg
8 x 50kg
7 x 55kg

Bent-over dumbbell raises
10 x 6kg
10 x 7kg
10 x 8kg
10 x 9kg
10 x 10kg

Barbell curls
10 x 20kg
10 x 20kg
10 x 20kg
10 x 20kg
10 x 20kg

High cable curls
10 x 5kg
12 x 3.75kg
12 x 3.75kg
10 x 5kg
12 x 3.75kg
10 x 5kg
10 x 5kg

09-08-2014
Bryst & triceps
Bænkpres
8 x 20kg
8 x 40kg
8 x 50kg
6 x 60kg
6 x 60kg
6 x 60kg
6 x 60kg
7 x 60kg

Parallel bar dips
6 x BW
6 x BW
6 x BW
6 x BW
6 x BW

Incline dumbbell press
10 x 18kg
8 x 20kg
7 x 22kg
8 x 20kg

Barbell triceps extensions SS CG BP
10 x 17.5kg + 10 x 17.5kg
10 x 17.5kg + 10 x 17.5kg
10 x 17.5kg + 10 x 17.5kg
8 x 17.5kg + 10 x 17.5kg

Reverse pushdowns SS pushdowns
10 x 10kg + 10 x 10kg
10 x 10kg + 10 x 10kg
10 x 10kg + 10 x 10kg

10-08-2014
Ben & skulder
Angled leg press
8 x 80kg
8 x 120kg
8 x 140kg
6 x 160kg
6 x 180kg
6 x 200kg

Walking lunges
16 steps x 20kg
16 steps x 20kg
16 steps x 20kg
16 steps x 20kg

Seated calf raises
12 x 80kg
12 x 100kg
12 x 120kg
12 x 120kg

Seated DB shoulder press
8 x 12kg
8 x 14kg
8 x 16kg
8 x 18kg
8 x 20kg
8 x 22kg

Lateral raises
10 x 6kg
10 x 7kg
8 x 8kg
8 x 9kg

VÆGT: 80,6kg

Bryst, skulder, triceps & mave

Barbell bench press - 180 sek.
8 x 30 kg
8 x 40 kg
6 x 50 kg
3 x 6 x 60 kg

Incline dumbbell press - 180 sek.
8 x 20 kg
8 x 22 kg
6 x 24 kg
6 x 24 kg

Standing behind the neck barbell press - 180 sek.
8 x 30 kg
3 x 6 x 40 kg

Dips - 180 sek.
2 x 6 x BW
2 x 5 x BW

Standing lateral raises - 180 sek.
8 x 8 kg
8 x 10 kg
2 x 6 x 12 kg

Barbell triceps extensions - 180 sek.
8 x 17,5 kg
3 x 6 x 22,5 kg

Triceps bar pushdowns (3 kabler) - 120 sek.
8 x 20 kg
3 x 6 x 25 kg

Machine crunches - 120 sek.
8 x 40 kg
8 x 45 kg
2 x 8 x 50 kg

Ben, ryg & biceps

Squat - 180 sek.
8 x 30 kg
8 x 40 kg
6 x 50 kg
3 x 6 x 60 kg

Stiff-legged deadlifts - 180 sek.
8 x 40 kg
3 x 6 x 60 kg

Yates rows - 180 sek.
8 x 50 kg
3 x 6 x 60 kg

Behind the neck pulldowns - 180 sek.
8 x 40 kg
8 x 50 kg
2 x 6 x 60 kg

Upright rowing EZ-bar - 120 sek.
8 x 17,5 kg
2 x 6 x 27,5 kg
8 x 17,5 kg

Hammer curls - 120 sek.
8 x 10 kg
2 x 6 x 12 kg
6 x 12 kg + 3 bonus reps

Barbell preacher curls - 120 sek.
8 x 17,5 kg
3 x 6 x 22,5 kg

Bryst, skulder, triceps & mave

Barbell bench press - 180 sek.
8 x 40 kg
8 x 50 kg
2 x 8 x 60 kg
8 x 60 kg DS 6 x 50 kg

Incline dumbbell press - 180 sek.
8 x 20 kg
8 x 22 kg
8 x 24 kg
8 x 24 kg DS 5 x 20 kg

Standing behind the neck barbell press - 180 sek.
8 x 30 kg
2 x 6 x 40 kg
5 x 40 kg
(De to dropsæt i bryst gjorde mig vist lidt træt...)

Dips - 180 sek.
4 x 6 x BW

Standing lateral raises - 180 sek.
2 x 8 x 10 kg
7 x 12 kg
7 x 12 kg + 8 x 12 kg's partials

Barbell triceps extensions - 180 sek.
3 x 6 x 24 kg
5 x 24 kg

Triceps bar pushdowns (3 KABLER) - 120 sek.
8 x 20 kg
3 x 8 x 25 kg

Machine crunches - 120 sek.
8 x 45 kg
3 x 8 x 55 kg

Ben, ryg & biceps

Squat - 180 sek.
8 x 40 kg
8 x 50 kg
3 x 8 x 60 kg

Stiff-legged deadlifts - 180 sek.
4 x 8 x 60 kg

Yates rows - 180 sek.
8 x 50 kg
2 x 8 x 60 kg
8 x 60 kg DS 12 x 40 kg

Behind the neck pulldowns - 180 sek.
8 x 40 kg
8 x 50 kg
8 x 60 kg
8 x 60 kg DS 12 x 40 kg

Upright rowing EZ-bar - 120 sek.
8 x 17,5 kg
2 x 7 x 27,5 kg
8 x 27,5 kg

Hammer curls - 120 sek.
8 x 2 x 12 kg
6 x 12 kg
6 x 14 kg DS 4 x 10 kg + 2 BONUS reps

Barbell preacher curls - 120 sek.
8 x 17,5 kg
2 x 6 x 22,5 kg
5 x 22,5 kg DS 3 x 17,5 kg

Ben, ryg og biceps
31-03-2015

Squat
8 x 20 kg
8 x 40 kg
8 x 50 kg
6 x 60 kg
6 x 60 kg
6 x 65 kg
6 x 65 kg

Dødløft
8 x 40 kg
8 x 60 kg
6 x 80 kg
6 x 80 kg
6 x 85 kg
6 x 85 kg

Yates rows
8 x 40 kg
8 x 50 kg
6 x 60 kg
6 x 60 kg
6 x 65 kg
8 x 65 kg

Chin-ups
6 x rød bånd
6 x rød bånd
6 x rød bånd (sidste par gentagelser ikke så god form)
6 x rød bånd (sidste par gentagelser ikke så god form)

Seated pulley rows
12 x 25 kg
12 x 30 kg
12 x 35 kg

Barbell curls
8 x 20 kg
8 x 20 kg
6 x 25 kg
6 x 25 kg

One-arm hammer cable curls
12 x 5 kg
10 x 7.5 kg
10 x 7.5 kg

Smith-machine calf-raises
12 x 40 kg (+ stang)
12 x 50 kg (+ stang)
12 x 50 kg (+ stang)

Bryst, skulder, triceps og mave
01-04-2015

Bænkpres
8 x 20 kg
8 x 40 kg
6 x 60 kg
6 x 60 kg
6 x 65 kg
6 x 65 kg

Incl DB press
8 x 20 kg
8 x 22 kg
8 x 24 kg
6 x 26 kg

Dips
6 x BW
6 x BW
6 x BW
6 x BW

Seated military press
8 x 20 kg
8 x 30 kg
6 x 40 kg
6 x 40 kg
6 x 45 kg
6 x 45 kg

Cable lateral raises
12 x 2,5 kg
10 x 5 kg
10 x 5 kg
8 x 5 kg + 4 x 2,5 kg

French press
8 x 17,5 kg
6 x 22,5 kg
7 x 22,5 kg
6 x 22,5 kg

One-arm triceps pushdowns
12 x 5 kg
9 x 7.5 kg
8 x 7.5 kg + 5 x 5 kg
12 x 5 kg

Cable crunches
12 x 20 kg
12 x 25 kg
12 x 25 kg

Ben, ryg og biceps
04-04-2015

Squat
8 x 20 kg
8 x 40 kg
6 x 60 kg
6 x 65 kg
6 x 70 kg
6 x 70 kg

Dødløft
8 x 60 kg
6 x 80 kg
6 x 85 kg
6 x 90 kg
6 x 90 kg

Yates rows
8 x 50 kg
8 x 60 kg
8 x 65 kg
7 x 70 kg
7 x 70 kg

Reverse grip pulldowns
8 x 45 kg
6 x 50 kg
6 x 55 kg
6 x 60 kg
6 x 65 kg + 6 x 35 kg

Seated pulley rows
12 x 25 kg
12 x 30 kg
12 x 35 kg
10 x 40 kg

Barbell curls
8 x 20 kg
8 x 25 kg
6 x 30 kg
6 x 30 kg + 12 x 10 kg

One-arm hammer cable curls
12 x 3,75 kg
10 x 5 kg
10 x 5 kg + 5 x 3,75 kg
Denne kabelmaskine var meget tungere end den sidste, jeg kørte.. Så det er ikke, fordi jeg er faldet i styrke.

Orkede ikke læg i dag... :-)

Bryst, skulder, triceps og mave
05-04-2015

Standing calf-raises smith-machine
12 x 40 kg (+ stang)
10 x 60 kg (+ stang)
12 x 60 kg (+ stang)

Bænkpres
8 x 20 kg
8 x 40 kg
6 x 60 kg
6 x 65 kg
5 x 70 kg (hjælp på sidste)
3 x 75 kg (hjælp på sidste)

Incl DB press
8 x 20 kg
8 x 24 kg
6 x 26 kg
6 x 28 kg

Dips
6 x BW
6 x BW
8 x BW
8 x BW

Seated military press
8 x 30 kg
6 x 40 kg
6 x 45 kg
6 x 45 kg
6 x 45 kg

Cable lateral raises
12 x 2,5 kg
10 x 3,75 kg
10 x 3,75 kg

French press
9 x 17,5 kg
7 x 22,5 kg
7 x 22,5 kg
7 x 22,5 kg

One-arm triceps pushdowns
12 x 2,5 kg
12 x 5 kg
8 x 7,5 kg + 4 x 5 kg
8 x 7,5 kg + 4 x 5 kg

Cable crunches
15 x 20 kg
12 x 25 kg
8 x 30 kg + 4 x 20 kg

Til sidst blev der lige kørt et enkelt sæt ab wheel med 10 gentagelser.. Den kunne mærkes!

Bryst og triceps
Dumbbell bench press
20 x 12 kg
20 x 16 kg
20 x 20 kg
14 x 24 kg
12 x 28 kg
11 x 30 kg
8 x 32 kg

Incline dumbbell press
12 x 22 kg
12 x 24 kg
10 x 26 kg
10 x 28 kg
8 x 30 kg

Dumbbell flyes
10 x 12 kg
11 x 14 kg
11 x 16 kg
9 x 18 kg

Overhead DB triceps extensions
12 x 20 kg
12 x 22 kg
12 x 24 kg
12 x 26 kg
11 x 28 kg
11 x 30 kg

BB triceps extensions superset with close-grip BP
(12 + 12) x 19 kg
(15 + 12) x 21.5 kg
(12 + 10) x 21.5 kg
(12 + 12) x 21.5 kg

Triceps kickbacks
12 x 5 kg
12 x 6 kg
12 x 7 kg
12 x 7 kg
12 x 8 kg

Dagens vægt efter træning: 82.2 kg

Ryg, biceps og læg
Dødløft
10 x 40 kg
10 x 60 kg
10 x 80 kg
6 x 100 kg
5 x 110 kg
4 x 115 kg
2 x 120 kg
2 x 130 kg

Bent-over rows
12 x 40 kg
12 x 60 kg
12 x 70 kg
10 x 75 kg
8 x 80 kg + 8 x 40 kg

T-bar rows
12 x 20 kg
12 x 40 kg
12 x 50 kg
9 x 60 kg

DB preacher curls
15 x 8 kg
12 x 9 kg
12 x 10 kg
8,10 x 12 kg

High cable curls
12 x 5 kg
12 x 7.5 kg
12 x 7.5 kg
12 x 10 kg + 12 x 5 kg

Seated calf raises
20 x 20 kg
20 x 40 kg
20 x 50 kg
20 x 50 kg

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