Vi har 65705 registrerede brugere. Nyeste registrede medlem er peinoin
Vores medlemmer har i alt skrevet 2049578 indlæg i 100422 emner
3 nye indlæg i dag
I alt: 727
Medlemmer: 3
Skjulte: 0
Gæster: 724
Opret en logbog og lad andre følge din træning
Opvarmning
ATG squat - T:30X0
3-4 opvarmningssæt
90kgx5
90kgx7
90kgx7
90kgx7
CG bench press
60kgx5
70kgx5
75kgx5
75kgx5
75kgx4
70kgx5
A1: Zottman curls
12kgx5
12kgx5
12kgx4
12kgx4
12kgx4
A2: Pushdown -T:3010
12kgx8
20kgx8
25kgx8
30kgx8
35kgx6
B1: BTN press -T:30X0
x5
x5
x5
B2: Hanging knee raises
BWx12
BWx10
BWx10
BWx10
-
-
- Reputation point: 0
-
- Indlæg: 557
- Tilmeldt: 21. aug 2013, 14:29
-
-
Logbog: Vis logbog
-
Galleri: Intet galleri
-
Kostplan: Vis kostplan
Vigtigste ting fra træning torsdag
ATG squat -T:20X0
optil
120kg 4 sæt af 2
Bench supp. DB row
47kg 10 sæt af 5
BSS -T:30X0
BWx5
10kgx5
15kgx5
18kgx5 -PR
Dagens træning.
Opvarmning
A1: Leg curls
25kgx15
30kgx15
35kgx15
40kgx15
40kgx15
40kgx15
40kgx13
35kgx20
35kgx20
35kgx19
A1.1: Hanging leg raises
BWx7
BWx8
BWx8
BWx6
A2: WG pullups
BWx5
BWx20 -PR!
BWx14
BWx10
BWx10
5kgx5
7kgx5
10kgx5
12kgx5
15kgx4
10kgx5
10kgx4
A2.1: Pullups
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
-
-
- Reputation point: 0
-
- Indlæg: 557
- Tilmeldt: 21. aug 2013, 14:29
-
-
Logbog: Vis logbog
-
Galleri: Intet galleri
-
Kostplan: Vis kostplan
Opvarmning
CG bench press20kgx8
60kgx5
70kgx5
75kgx5
80kgx4
75kgx5
75kgx4
Dips -T:30X0BWx5
10kgx5
10kgx5
10kgx5
10kgx5
One DB bench press5 sæt af 15-20 reps m. 15-20kg
-
-
- Reputation point: 0
-
- Indlæg: 557
- Tilmeldt: 21. aug 2013, 14:29
-
-
Logbog: Vis logbog
-
Galleri: Intet galleri
-
Kostplan: Vis kostplan
Opvarmning
RDL -T:201020kgx6
60kgx5
80kgx5
85kgx5
90kgx5
100kgx5
105kgx4
100kgx5
90kgx5
90kgx4
A1: Pushdown -T:30105 sæt af 8
A2: Incline DB curl -T:201012kgx5
15kgx5
18kgx5
18kgx5
18kgx5
Back extensionBWx10
10kgx8
10kgx8
25kgx6
25kgx6
BWx10
BWx10
BWx10
BWx8
BWx8
Hanging knee raises -> chrunchesBWx18+10
BWx12+10
BWx9+8
-
-
- Reputation point: 0
-
- Indlæg: 557
- Tilmeldt: 21. aug 2013, 14:29
-
-
Logbog: Vis logbog
-
Galleri: Intet galleri
-
Kostplan: Vis kostplan
Opvarmning
ATG squat60kgx8
80kgx22
80kgx15
A1: Heels raised DB squat -T:11X0BWx8
12kgx12 (per hånd)
17kgx10
17kgx10
17kgx10
17kgx10
A2: PullupsBWx5
BWx5
BWx5
BWx5
BWx5
WG pullupsBWx7
BWx7
BWx7
BWx7
BWx6
B1: BSS FFE -T:30X0BWx5
BWx5
12kgx5
12kgx5
12kgx5
B2: Pulldowns -T:11X030kgx12
35kgx12
40kgx10
40kgx10
40kgx10
WG pullups -T:40X0BWx3
BWx3
BWx3
BWx3
-
-
- Reputation point: 0
-
- Indlæg: 557
- Tilmeldt: 21. aug 2013, 14:29
-
-
Logbog: Vis logbog
-
Galleri: Intet galleri
-
Kostplan: Vis kostplan
Opvarmning
Alt. DB curl12kgx6
18kgx6
22kgx6
25kgx4
22kgx5
Bench supp. DB row25kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5
A1: Leg curls25kgx20
35kgx20
35kgx20
35kgx19
35kgx17
A2: DB hammercurl -T:101112kgx8
12kgx8
12kgx8
12kgx8
12kgx8
OA Seated cable row5 sæt af 8
DB RDL -T:201012kgx6
25kgx6
25kgx6
25kgx6
ChrunchesBWx12
15kgx8
15kgx8
15kgx8
-
-
- Reputation point: 0
-
- Indlæg: 557
- Tilmeldt: 21. aug 2013, 14:29
-
-
Logbog: Vis logbog
-
Galleri: Intet galleri
-
Kostplan: Vis kostplan
Opvarmning
WG pullupsBWx5
BWx22 -PR
Strict
BWx8
BWx8
BWx8
BWx6
BWx6
BWx6
BWx6
BWx6
Flat DB bench press15kgx5
27kgx5
32kgx5
37kgx5
40kgx4
37kgx6
Pullups -T:10X15kgx5
5kgx5
5kgx5
5kgx5
5kgx5
A1: BSS FFE -T:30X0BWx5
BWx5
BWx5
BWx5
A2: NG pullups -T:20X0BWx5
BWx5
BWx4
BWx4
BWx4
1,5 km løb
-
-
- Reputation point: 0
-
- Indlæg: 557
- Tilmeldt: 21. aug 2013, 14:29
-
-
Logbog: Vis logbog
-
Galleri: Intet galleri
-
Kostplan: Vis kostplan
Opvarmning
ATG squat60kgx8
90kgx15
90kgx11
T:11X0
90kgx8
90kgx8
90kgx8
Av..
WG pullups -striictBWx5
BWx5
BWx6
BWx6
BWx6
BWx6
BWx6
BWx6
BSS FFE -T:30X0BWx5
12kgx5
12kgx5
12kgx5
Pullups -strictBWx5
BWx6
BWx6
BWx6
BWx5
BWx5
BWx5
Hanging knee raises -> chrunchesBWx10+10
BWx11+10
BWx8+9
-
-
- Reputation point: 0
-
- Indlæg: 557
- Tilmeldt: 21. aug 2013, 14:29
-
-
Logbog: Vis logbog
-
Galleri: Intet galleri
-
Kostplan: Vis kostplan
Opvarmning
RDL -T:201020kgx8
60kgx6
70kgx5
80kgx5
90kgx5
95kgx5
95kgx5
90kgx5
DL -T:20X0120kgx3
120kgx3
120kgx3
120kgx3
CG bench press60kgx5
70kgx5
75kgx5
75kgx5
75kgx5
Dips -T:20X0BWx5
10kgx5
12kgx5
12kgx5
12kgx4
Back extensionBWx8
10kgx8
20kgx7
20kgx7
20kgx7
BWx15
BWx15
Rope pushdown -T:30X05 sæt af 8-15 reps
-
-
- Reputation point: 0
-
- Indlæg: 557
- Tilmeldt: 21. aug 2013, 14:29
-
-
Logbog: Vis logbog
-
Galleri: Intet galleri
-
Kostplan: Vis kostplan
Opvarmning
Bench supp. DB row
18kgx5
32kgx5
40kgx7
40kgx8
40kgx8
40kgx8
40kgx8
40kgx8
40kgx8
40kgx7
Leg curls
20kgx20
30kgx24
35kgx24
35kgx20
30kgx24
OA Seated cable row
4 sæt af 8
Zottman curls
10kgx5
10kgx5
10kgx5
10kgx5
10kgx5
Incline DB curl
15kgx8
18kgx8
18kgx8
18kgx8
18kgx8
Leg curls -T:20X0
40kgx10
45kgx8
45kgx8
-
-
- Reputation point: 0
-
- Indlæg: 557
- Tilmeldt: 21. aug 2013, 14:29
-
-
Logbog: Vis logbog
-
Galleri: Intet galleri
-
Kostplan: Vis kostplan
Opvarmning
ATG squat -T:11X052kgx5
72kgx3
92kgx3
112kgx2 - var helt off, så stoppede der.
WG pullups -T:10X1BWx5
10kgx5
10kgx5
10kgx5
10kgx5
10kgx5
Heels raised DB squat -T:21X012kgx8
20kgx8
30kgx5
20kgx5
20kgx5
PullupsBWx5
BWx8
BWx8
BWx8
BWx7
BWx7
Hanging leg raisesBWx8
BWx8
BWx8
Løb 2km - 8:35 min
-
-
- Reputation point: 0
-
- Indlæg: 557
- Tilmeldt: 21. aug 2013, 14:29
-
-
Logbog: Vis logbog
-
Galleri: Intet galleri
-
Kostplan: Vis kostplan
Træning søndag:
BB lunges
50kgx16
50kgx16
50kgx16
RDL -T:2010
50kgx12
60kgx10
70kgx8
70kgx8
70kgx8
A1: Pullups
BWx5
BWx8
BWx8
BWx8
BWx8
BWx7
BWx7
BWx6
A2: CG bench press
50kgx12
60kgx8
66kgx8
72kgx8
76kgx5
76kgx5
75kgx5
Tirsdag
Squat
60kgx5
80kgx5
100kgx5
110kgx5
120kgx5
120kgx4
110kgx5
A1: Chest supp. DB row -T:10X1
11kgx8
14kgx8
17kgx8
19kgx8
19kgx8
19kgx8
19kgx8
19kgx8
19kgx8
19kgx8
A2: Dips -T:20X0
BWx5
BWx5
10kgx5
10kgx5
10kgx5
10kgx5
Back extension
BWx8
5kgx8
11kgx8
14kgx8
11kgx8
Seated cable row
59kgx8
68kgx8
72kgx8
78kgx8
72kgx8
72kgx8
Alt. DB curl
11kgx8
14kgx8
17kgx8
19kgx8
Zottman curls
11kgx5
11kgx5
11kgx5
11kgx5
11kgx5
DB hammer curl
11kgx10
11kgx10
I dag:
A1: Flat DB bench press -T:3030
19kgx5
19kgx5
19kgx5
19kgx5
19kgx5
A2: Pullups
BWx5
BWx7
BWx15
BWx10
BWx8
BWx8
B1: WG pulldowns
50kgx8
59kgx8
59kgx8
59kgx8
59kgx8
59kgx8
B2: Chrunches
BWx8
5kgx8
11kgx8
14kgx8
14kgx8
14kgx8
Cuban presses
5-6 sæt
Standing OA DB press
11kgx5
11kgx7
11kgx8
11kgx8
-
-
- Reputation point: 0
-
- Indlæg: 557
- Tilmeldt: 21. aug 2013, 14:29
-
-
Logbog: Vis logbog
-
Galleri: Intet galleri
-
Kostplan: Vis kostplan
Brugere online
Brugere der læser dette forum: Ingen tilmeldte brugere og 118 gæster