Side 7 af 34
Re: Classic Bodybuilding 2018
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23. mar 2017, 20:10
af Chayen
pumpfmaster skrev: Du rammer snart målet buddy :-).!
YEAHH
Re: Classic Bodybuilding 2018
:
23. mar 2017, 20:14
af Chayen
Torsdag d. 23 marts Morgenvægt: 89.6kg Ben, skulder og nakke Barbell Squat 10x20kg 8x40kg 6x60kg 4x80kg 4x100kg 3x120kg 2x140kg 1x160kg 4x170kg 4x170kg 4x170kg 4x170kgBarbell Squat m. pause 6x120kg 3x140kg 3x150kg 3x150kg 3x150kgBarbell Military Press 8x20kg 6x40kg 4x50kg 3x60kg 5x75kg 5x75kg 4x75kg 3x75kgBarbell Shrug 15x100kg 13x100kg 10x110kg Tid: 95 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
24. mar 2017, 19:31
af Chayen
Fredag d. 24 marts Morgenvægt: 89.2kg Ryg og biceps Barbell Rack Pull under knæ 12x120kg 8x167.5kg 4x215kg 4x215kg 4x215kgWeighted Parallel Grip Pull-up 10 7x10kg 7x10kg 7x10kgCable Close Grip Pulldown 8x70kg 6x90kg 6x90kg 6x90kgMachine Narrow Grip Seated Row 10x80kg 9x80kg 9x80kg[A1] Barbell Curl 8x32.5kg+EZ-stang 8x32.5kg+EZ-stang 8x32.5kg+EZ-stang 8x35kg+EZ-stang 8x35kg+EZ-stang[A2] Cable Underhand Pulldown 5x80kg 5x80kg 5x80kg 5x80kg 5x80kgBarbell Reverse Curl 10x30kg 10x30kg 10x30kg
Re: Classic Bodybuilding 2018
:
25. mar 2017, 17:22
af Chayen
Lørdag d. 25 marts Morgenvægt: 90.7kg Bryst, skulder og triceps Barbell Bench Press 10x20kg 8x40kg 6x60kg 4x80kg 3x100kg 2x120kg 3x135kg 4x135kg 3x135kg 7x120kgBarbell Bench Press m. pause på blok 6x120kg 3x140kg 4x140kg 3x140kg 3x140kgDumbbell Shoulder Press 8x26kg 8x30kg 6x34kg 6x34kg 5x34kg 5x34kgDumbbell Lateral Raise 14x16kg 10x16kg[A1] Barbell Lying Triceps Extension 8x35kg+EZ-stang 8x35kg+EZ-stang 8x35kg+EZ-stang 8x35kg+EZ-stang 8x35kg+EZ-stang[A2] Barbell Close Grip Bench Press 5x70kg 5x70kg 5x70kg 4x70kg 5x65kg
Re: Classic Bodybuilding 2018
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26. mar 2017, 17:01
af Chayen
Søndag d. 26 marts Morgenvægt: 90.2kg Ben Barbell Squat 10x20kg 8x40kg 6x60kg 4x80kg 3x100kg 2x120kg 1x140kg 6x165kg 6x165kg 6x165kg 6x165kgBarbell Box Squat m. pause 8x140kg 5x170kg 3x185kg 3x185kg 2x195kg 2x200kgMachine Lying Leg Curl 12x90lbs 12x90lbs 12x90lbs 12x90lbs 9x105lbsMachine Leg Extension 15x75kg 12x100kg 10x100kg Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
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26. mar 2017, 20:07
af pumpfmaster
Når du skal til at cutte buddy, hvor meget skruer du så ned for kcal?.
Re: Classic Bodybuilding 2018
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27. mar 2017, 05:42
af Chayen
pumpfmaster skrev: Når du skal til at cutte buddy, hvor meget skruer du så ned for kcal?.
Tænker umiddelbart at starte ud på et sted mellem 3.250-3.500 kcal og nedjustere derfra efter behov i kombination med tilførelsen af cardio.
Re: Classic Bodybuilding 2018
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28. mar 2017, 18:55
af Chayen
Tirsdag d. 28 marts Morgenvægt: 90.7kg Ryg og biceps Barbell Deadlift 8x60kg 12x112.5kg 8x157.5kg 4x200kg 4x200kg 4x200kgCable Pulldown 8x80kg 8x80kg 8x90kg 6x100kg 6x100kg 4x110kgMachine One Arm Seated Low Row 12x30kg 10x40kg 8x50kg 7x50kg[A1] Barbell Preacher Curl 8x25kg+EZ-stang 8x25kg+EZ-stang 8x25kg+EZ-stang 8x25kg+EZ-stang 8x25kg+EZ-stang[A2] Cable Underhand Pulldown 5x80kg 5x80kg 5x80kg 5x80kg 5x80kgDumbbell Hammer Curl 10x18kg 10x18kg 10x18kg
Re: Classic Bodybuilding 2018
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29. mar 2017, 18:02
af Chayen
Onsdag d. 29 marts Morgenvægt: 89.7kg Bryst og triceps Barbell Bench Press 10x20kg 8x40kg 6x60kg 4x80kg 3x100kg 1x120kg 4x135kg 4x135kg 4x135kg 4x135kgBarbell Bench Press m. pause på blok 3x140kg 4x140kg 3x140kg 3x140kg 4x140kgDumbbell Incline Bench Press 10x38kg 10x38kg 7x42kg 6x42kg[A1] Cable Pushdown 8x37.5kg 8x37.5kg 8x37.5kg 8x37.5kg 8x37.5kg[A2] Barbell Close Grip Bench Press 5x80kg 5x80kg 5x80kg 4x80kg 4x80kg
Re: Classic Bodybuilding 2018
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30. mar 2017, 18:10
af Chayen
Torsdag d. 30 marts Morgenvægt: 90.2kg Ben, skulder og nakke Barbell Squat 10x20kg 8x40kg 6x60kg 4x80kg 4x100kg 3x120kg 2x140kg 1x160kg 5x170kg 5x170kg 5x170kg 5x170kgBarbell Squat m. pause 6x120kg 5x140kg 5x140kg 3x150kg 2x155kgBarbell Military Press 8x20kg 6x40kg 4x50kg 3x60kg 4x75kg 4x75kg 4x75kg 4x75kgBarbell Shrug 15x100kg 15x100kg 10x120kg Tid: 95 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
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31. mar 2017, 11:16
af Chayen
Fredag d. 31 marts Ryg og biceps Barbell Rack Pull under knæ 12x125kg 8x175kg 4x227.5kg 4x227.5kg 4x227.5kgWeighted Parallel Grip Pull-up 8 8x10kg 6x10kgCable Close Grip Pulldown 8x75kg 6x100kg 5x100kg 5x100kg 5x100kgMachine One Arm Narrow Grip Seated Row 10x40kg 10x40kg 8x50kg[A1] Barbell Curl 8x35kg+EZ-stang 8x35kg+EZ-stang 8x35kg+EZ-stang 8x35kg+EZ-stang 8x35kg+EZ-stang[A2] Cable Underhand Pulldown 5x80kg 5x80kg 5x80kg 5x80kg 5x80kgBarbell Reverse Curl 10x30kg 10x30kg 10x30kg
Re: Classic Bodybuilding 2018
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1. apr 2017, 11:16
af Chayen
Lørdag d. 1 april Bryst, skulder og triceps Barbell Bench Press 10x20kg 8x40kg 6x60kg 4x80kg 3x100kg 2x120kg 4x135kg 4x135kg 4x135kg 3x135kgBarbell Bench Press m. pause 8x100kg 6x110kg 4x120kg 4x120kg 4x120kgDumbbell Shoulder Press 10x14kg 8x28kg 6x32kg 6x32kg 5x32kg 4x34kg 4x34kg[A1] Barbell Lying Triceps Extension 8x35kg+EZ-stang 8x35kg+EZ-stang 8x35kg+EZ-stang 8x30kg+EZ-stang 8x30kg+EZ-stang[A2] Barbell Close Grip Bench Press 5x70kg 5x70kg 4x70kg 5x65kg 4x65kg
Re: Classic Bodybuilding 2018
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2. apr 2017, 16:20
af Chayen
Søndag d. 2 april Morgenvægt: 89.8kg Ben Barbell Squat 10x20kg 8x40kg 6x60kg 4x80kg 3x100kg 3x120kg 2x140kg 1x160kg 4x175kg 4x175kg 1x175kg For stor smerte fra peroneus tendinit og dermed dårlig ankelstabilitet i bundposition. Barbell Box Squat m. pause 8x140kg 6x160kg 4x180kg 2x190kg 3x190kg 3x200kg 3x200kgMachine Lying Leg Curl 12x105lbs 12x105lbs 7x120lbs 8x120lbsMachine Leg Extension 12x100kg 10x100kg Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
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2. apr 2017, 16:29
af Chayen
Træningsplan for resterende to ugers bulk periode. Uge 14 Mandag: Fri Tirsdag: Dødløft (12x115kg, 8x160kg, 3x4x205-207.5kg), pulldown, high row, Excentric chins (5x5), Concentration curls (4x12), Hammer Curls (3x10) Onsdag: Bænkpres (4x5x135kg), bænk pause på blok, skrå db bænk, Excentric dips (5x5), pushdown (4x12) Torsdag: Squat (4x8x140kg), Leg extension 6x15, military press (4x5x75kg), Shrugs Fredag: Rackpull (12x132.5kg, 8x185kg, 3x4x237.5kg), pullups, cg pulldown, high row, Excentric chins (5x5), db preacher curls (4x12), hammer curls (3x10) Lørdag: Bænkpres (4x5x135kg), bænk pause på bryst, flad db bænk, db skulderpres, Excentric dips (5x5), lying db extensions (4x12) Søndag: Squat (4x4x180kg), Box squat, Walking lunges 4x15, Lying leg curl 5x12 Uge 15 Mandag: Fri Tirsdag: Pulldown, high row, cable row, Excentric chins (5x5), Concentration curls (4x12), Hammer Curls (3x10) Onsdag: Bænkpres (4x10x107.5kg), bænk pause på blok, skrå db bænk, Excentric dips (5x5), pushdown (4x12) Torsdag: Squat (4x8x140kg), Leg extension 6x15, military press (4x5x75kg), Shrugs Fredag: Dødløft (8x80kg(2), 5x145kg(2), 3x170kg(3), 1x190kg(3), 1x215kg(5), 1x240kg (5-15), 1x245kg), pullups, cg pulldown, high row, Excentric chins (5x5), db preacher curls (4x12), hammer curls (3x10) Lørdag: Bænkpres (8x60kg(2), 5x95kg(2), 3x110kg(3), 1x125kg(3), 1x140kg(5), 1x155kg (5-15), 1x157.5-160kg), bænk pause på bryst, flad db bænk, db skulderpres, Excentric dips (5x5), lying db extensions (4x12) Søndag: Squat (8x80kg(2), 5x120kg(2), 3x140kg(3), 1x160kg(3), 1x180kg(5), 1x200kg (5-15), 1x202.5-205), Box squat, Walking lunges 4x15, Lying leg curl 5x12
Re: Classic Bodybuilding 2018
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4. apr 2017, 19:09
af Chayen
Tirsdag d. 4 april Morgenvægt: 90.0kg Ryg og biceps Barbell Deadlift 8x60kg 12x115kg 8x160kg 4x205kg 4x205kg 4x205kgCable Pulldown 10x75kg 8x90kg 8x90kg 5x100kg 5x100kgMachine One Arm Seated Low Row 12x40kg 7x60kg 6x60kgWeighted Eccentric Chin-up 5x10kg 5x20kg 5x20kg 5x10kg 5x10kgDumbbell Concentration Curl 12x12kg 12x12kg 12x12kg 12x12kgDumbbell Hammer Curl 10x18kg 10x18kg 10x18kg
Re: Classic Bodybuilding 2018
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5. apr 2017, 18:14
af Chayen
Onsdag d. 5 april Morgenvægt: 89.9kg Bryst og triceps Barbell Bench Press 10x20kg 8x40kg 6x60kg 4x80kg 3x100kg 2x120kg 4x135kg 4x135kg 4x135kg 4x135kgBarbell Bench Press m. pause på blok 6x120kg 3x140kg 3x140kg 3x140kg 3x140kgDumbbell Incline Bench Press 10x34kg 9x40kg 8x40kg 7x40kgWeighted Eccentric Dip 5x20kg 5x30kg 5x40kg 5x40kg 5x50kgCable Pushdown 12x35kg 12x35kg 12x30kg 12x32.5kg
Re: Classic Bodybuilding 2018
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6. apr 2017, 18:58
af Chayen
Torsdag d. 6 april Ben, skulder og nakke Barbell Squat 10x20kg
8x40kg
6x60kg
4x80kg
3x100kg
2x120kg
8x140kg
8x140kg
8x140kg
8x140kg
Machine Leg Extension 15x80kg
15x85kg
15x85kg
15x75kg
15x65kg
15x60kg
Barbell Military Press 8x20kg
6x40kg
4x50kg
3x60kg
5x75kg
5x75kg
5x75kg
5x75kg
Barbell Shrug 15x100kg
10x120kg
10x120kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
7. apr 2017, 18:00
af Chayen
Fredag d. 7 april Morgenvægt: 90.3kg Ryg og biceps Barbell Rack Pull over knæ 12x135kg 8x185kg 4x240kg 4x245kg 4x250kgWeighted Parallel Grip Pull-up 8x10kg 8x10kg 8x10kg 6x15kgCable Close Grip Pulldown 8x75kg 6x90kg 6x90kg 5x100kg 5x100kgMachine Narrow Grip Seated Row 10x80kg 10x80kg 10x80kgWeighted Eccentric Chin-up 5x15kg 5x15kg 5x15kg 5x15kg 5x15kgDumbbell Preacher Curl 12x14kg 12x14kg 10x14kg 12x12kgDumbbell Hammer Curl 10x18kg 10x16kg 10x16kg
Re: Classic Bodybuilding 2018
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8. apr 2017, 18:08
af Chayen
Lørdag d. 8 april Morgenvægt: 90.2kg Bryst, skulder og triceps Barbell Bench Press 10x20kg 8x40kg 6x60kg 4x80kg 3x100kg 2x120kg 5x135kg 5x135kg 4x135kg 4x135kgBarbell Bench Press m. pause 10x100kg 7x110kg 6x110kg 4x120kg 4x120kgDumbbell Bench Press 10x42kg 7x42kgDumbbell Shoulder Press 6x28kg 8x28kg 6x32kg 6x32kg 6x32kgDumbbell Lateral Raise 10x16kg 10x16kgWeighted Eccentric Dip 5x40kg 5x40kg 5x40kg 5x40kg 5x40kgDumbbell Lying Triceps Extension 12x12kg 12x10kg 12x10kg 12x10kg Tid: 100 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
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9. apr 2017, 19:14
af Chayen
Søndag d. 9 april Morgenvægt: 90.0kg Ben Barbell Squat 10x20kg
8x40kg
6x60kg
4x80kg
3x100kg
3x120kg
2x140kg
1x160kg
2x180kg
1x180kg
1x190kg
Barbell Box Squat m. pause 8x140kg
6x180kg
6x180kg
3x200kg
2x200kg
Dumbbell Walking Lunge 15x18kg
15x18kg
15x18kg
14x18kg
Machine Lying Leg Curl 12x105lbs
12x105lbs
12x105lbs
12x105lbs
12x105lbs
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
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10. apr 2017, 21:02
af SRytter
Keep working hard motherfucker!
Show them how we do this
Re: Classic Bodybuilding 2018
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11. apr 2017, 15:42
af Chayen
Re: Classic Bodybuilding 2018
:
11. apr 2017, 18:23
af Chayen
Tirsdag d. 11 april Morgenvægt: 91.0kg Ryg og biceps Cable Pulldown 8x60kg 8x80kg 8x80kg 7x100kg 7x100kg 7x100kg 6x100kg 6x100kg 5x110kg 5x110kgMachine One Arm Narrow Grip Seated Row 12x30kg 10x50kg 10x50kg 10x50kgMachine One Arm Seated Low Row 10x40kg 10x40kg 10x40kg 7x60kgCable Straight Back Seated Row m. pause 12x35kg 12x35kg 12x35kg 10x45kg 10x45kg 8x60kg 8x60kgWeighted Eccentric Chin-up 4x15kg 5x10kg 4x10kg 5x5kg 5x5kgDumbbell Concentration Curl 12x10kg 12x10kg 12x10kg 12x10kgDumbbell Hammer Curl 10x16kg 10x16kg 10x16kg Tid: 100 minutter
Re: Classic Bodybuilding 2018
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12. apr 2017, 11:04
af Chayen
Onsdag d. 12 april Morgenvægt: 90.4kg Bryst og triceps Barbell Bench Press 10x20kg 8x40kg 6x60kg 4x80kg 10x107.5kg 10x107.5kg 10x107.5kg 10x107.5kgDumbbell Incline Bench Press 8x38kg 8x38kg 7x42kg 7x42kg 6x42kg 7x42kgDumbbell Incline Fly 10x16kg 10x16kg 10x16kgCable Standing Fly 10x17.5kg 10x17.5kg 9x20kg 8x20kg 8x20kgWeighted Eccentric Dip 5x40kg 5x40kg 5x40kg 5x40kg 5x40kgCable Pushdown 12x32.5kg 12x32.5kg 12x32.5kg 12x32.5kg Tid: 90 minutter eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
13. apr 2017, 20:06
af Chayen
Torsdag d. 13 april Ben, skulder og nakke Barbell Squat 10x20kg
8x40kg
6x60kg
4x80kg
3x100kg
2x120kg
8x140kg
8x140kg
8x140kg
8x140kg
Machine Leg Extension 15x75kg
15x75kg
15x75kg
15x75kg
15x75kg
15x75kg
Glute-Ham Raise 12
Barbell Military Press 8x20kg
6x40kg
4x50kg
3x60kg
4x80kg
3x80kg
3x80kg
2x80kg
Barbell Shrug 15x100kg
12x120kg
10x120kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
14. apr 2017, 13:54
af Chayen
Fredag d. 14 april Morgenvægt: 91.2kg Ryg og biceps Barbell Deadlift 8x60kg
8x80kg
5x145kg
3x170kg
1x190kg
1x215kg
1x240kg
Video - Ny PR 0x245kg
Cable Close Grip Pulldown 8x75kg
7x90kg
6x100kg
6x100kg
6x100kg
5x110kg
Weighted Eccentric Chin-up 5x15kg
5x15kg
5x15kg
5x15kg
5x15kg
Dumbbell Preacher Curl 12x14kg
12x14kg
12x14kg
10x14kg
Dumbbell Hammer Curl 10x18kg
10x18kg
10x18kg
Tid: 115 minutter
Re: Classic Bodybuilding 2018
:
15. apr 2017, 11:37
af Chayen
Lørdag d. 15 april Bryst, skulder og triceps Barbell Bench Press 8x20kg
8x40kg
8x60kg
5x95kg
3x110kg
1x125kg
1x140kg
0x155kg
1x150kg -
PR 0x155kg -
en forskrækket spotter tog lynhurtigt fat i stangen på baggrund af mine gryntelyde 2x140kg
Dumbbell Shoulder Press 8x26kg
8x34kg
8x34kg
6x38kg
Weighted Eccentric Dip 5x40kg
5x40kg
5x40kg
5x50kg
5x50kg
Dumbbell Lying Triceps Extension 12x12kg
12x12kg
12x14kg
12x14kg
Tid: 95 minutter
Re: Classic Bodybuilding 2018
:
16. apr 2017, 14:04
af Chayen
Søndag d. 16 april Morgenvægt: 92.0kg Barbell Squat 10x20kg
8x40kg
8x80kg
7x60kg
8x80kg
5x120kg
3x140kg
1x160kg
1x180kg
0x200kg
0x200kg
Barbell Bench Press 8x20kg
8x40kg
8x60kg
5x95kg
3x110kg
1x125kg
1x140kg
1x155kg -
PR -
https://www.instagram.com/p/BS8j_H6jmEw/?hl=da 0x160kg
Re: Classic Bodybuilding 2018
:
17. apr 2017, 15:59
af Chayen
Mandag d. 17 april Morgenvægt: 90.4kg P90 A) Weighted Pull-up 6x20kg 6x20kg 6x10kg 6x10kgP90 B) Dumbbell Incline Bench Press 5x42kg 5x42kg 5x42kg 5x42kg 5x42kgP60 C) Dumbbell Neutral Grip Bench Press 10x34kg 10x36kg 8x36kgP15 D1) Cable Pulldown 8x80kg 8x75kg 8x65kg 8x50kgP60 D2) Cable Close Grip Pulldown 8x80kg 8x60kg 8x50kg 8x40kgP15 E1) Cable Bent-over Rope Pullover 10x27.5kg 10x27.5kg 10x32.5kg 10x27.5kgP60 E2) Dumbbell Standing Bent-over Row 10x16kg 10x16kg 10x16kg 9x16kgP60 F) Dumbbell Bent-over Row 12x24kg 12x24kgP60 G) Hanging Leg-Hip Raise 15 10 8 8 Tid: 60 minutter
Re: Classic Bodybuilding 2018
:
18. apr 2017, 17:57
af Chayen
Tirsdag d. 18 april Morgenvægt: 90.2kg P120 A) Barbell Sumo Deadlift 6x160kg 6x170kg 6x170kg 6x180kgP120 B) Barbell Bench Press 6x115kg 6x115kg 6x115kg 6x117.5kgP15 C1) Cable Facepull 10x17.5kg 10x17.5kg 10x15kg 10x15kgP60 C2) Dumbbell Seated Lateral Raise m. 2 sek hold 10x6kg 8x4kg 10x3kg 10x3kgP60 D) Dumbbell Shoulder Press 10x14kg 10x18kg 10x22kg 10x22kgP60 E) Machine Shoulder Press 15x40kg 15x35kgP90 F) Weighted Dip 14x10kg 9x10kg 8x10kg 8x10kgP15 G1) Dumbbell Lying Triceps Extension 10x14kg 9x14kg 8x14kg 9x12kg -> 5x7kg P60 G2) Dumbbell Supinated Curl 10x14kg 9x14kg 8x14kg 9x12kg -> 7x7kg Tid: 70 minutter