Side 12 af 34
Re: Classic Bodybuilding 2018
:
14. nov 2017, 20:51
af Chayen
Tirsdag d. 14 november
Bryst, skulder og triceps
Barbell Bench Press
4x115kg
4x115kg
4x115kg
4x115kg
Barbell Reverse Grip Bench Press P240
5x100kg
6x100kg
6x100kg
7x100kg
7x100kg
Dumbbell Bench Press P180
10x35kg
8x35kg
7x35kg
6x35kg
Dumbbell Shoulder Press P240
7x25kg
6x25kg
6x25kg
6x25kg
Dumbbell Seated Lateral Raise P120
9x12.5kg
8x12.5kg
8x12.5kg
Barbell Close Grip Bench Press P240
3x100kg
4x90kg
5x80kg
6x80kg
Skullcrusher P180
10x30kg
8x30kg
Tid: 115 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
1. dec 2017, 22:51
af Chayen
Fredag d. 1 december
Ben
Barbell Squat P300
4x135kg
4x135kg
4x135kg
4x135kg
Barbell Box Squat P240
8x120kg
8x120kg
8x120kg
8x120kg
8x130kg
Barbell Lunge P120
12x40kg
8x40kg
8x40kg
8x40kg
Sled 45° Leg Press P150
15x100kg
15x100kg
15x100kg
15x100kg
15x100kg
Weighted Glute-Ham Raise P180
10
10
8x5kg
6x5kg
6x5kg
Barbell Hip Thrust P180
10x60kg
10x80kg
7x100kg
Tid: 110 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
4. dec 2017, 20:06
af Chayen
Mandag d. 4 december
Ryg og biceps
Barbell Deadlift P300
4x175kg
4x175kg
4x175kg
4x175kg
Weighted Underhand Pull-up P240
8x15kg
8x15kg
6x15kg
6x15kg
5x15kg
Cable Pulldown P180
9x80kg
8x80kg
7x80kg
8x80kg
Machine Narrow Grip Seated Row P120
10x75kg
8x75kg
9x75kg
8x75kg
Barbell Curl P180
8x40kg
8x40kg
8x40kg
7x40kg
7x40kg
Dumbbell Preacher Curl P120
8x10kg
8x10kg
8x10kg
8x10kg
Tid: 100 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
5. dec 2017, 19:42
af Chayen
Tirsdag d. 5 december
Bryst og triceps
Barbell Bench Press P300
3x120kg
3x120kg
3x120kg
3x120kg
Barbell Bench Press m. pause på bryst P240
7x100kg
7x100kg
6x100kg
5x100kg
5x100kg
Dumbbell Incline Bench Press P180
8x32.5kg
6x32.5kg
6x32.5kg
6x32.5kg
Machine Chest Press P120
8x100kg
7x100kg
7x100kg
7x100kg
Weighted Dip P240
5x10kg
6x10kg
6x10kg
6x10kg
6x10kg
Cable Pushdown P120
12x45kg
12x45kg
10x45kg
10x45kg
Tid: 95 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
7. dec 2017, 20:29
af Chayen
Torsdag d. 7 december
Ben, skulder og nakke
Barbell Squat P300
3x140kg
3x140kg
3x140kg
3x140kg
Barbell Squat m. pause i bund P240
8x110kg
8x110kg
7x110kg
7x110kg
6x110kg
Machine Kneeling Leg Curl P180
8x35kg
7x35kg
6x35kg
Machine Leg Extension P180
7x35kg
6x35kg
6x35kg
Barbell Military Press P210
7x50kg
7x50kg
7x50kg
7x50kg
Machine Reverse Fly P120
12x40kg
12x40kg
12x40kg
Barbell Shrug P120
12x100kg
12x100kg
12x100kg
10x100kg
Tid: 100 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
8. dec 2017, 20:09
af Chayen
Fredag d. 8 december
Ryg og biceps
Barbell Pendlay Row P270
5x95kg
4x95kg
4x100kg
4x100kg
Weighted Pull-up P240
8x15kg
7x15kg
6x15kg
5x15kg
5x15kg
Cable Seated Row P180
10x90kg
9x90kg
7x90kg
7x90kg
Cable Close Grip Pulldown P120
8x65kg
8x65kg
8x65kg
8x65kg
Dumbbell Curl P180
8x17.5kg
8x17.5kg
7x17.5kg
6x17.5kg
6x17.5kg
Cable Drag Curl P120
11x21.25kg
9x21.25kg
9x21.25kg
9x21.25kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
9. dec 2017, 16:48
af Chayen
Lørdag d. 9 december
Bryst, skulder og triceps
Barbell Bench Press
5x115kg
5x115kg
5x115kg
5x115kg
Barbell Reverse Grip Bench Press P240
6x100kg
5x100kg
5x100kg
5x100kg
Dumbbell Bench Press P180
9x35kg
6x35kg
5x35kg
6x35kg
Dumbbell Shoulder Press P240
7x25kg
6x25kg
6x25kg
6x25kg
Dumbbell Seated Lateral Raise P120
9x12.5kg
7x12.5kg
Barbell Close Grip Bench Press P240
4x90kg
6x80kg
5x80kg
5x80kg
Skullcrusher P180
10x30kg
10x30kg
Tid: 105 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
19. dec 2017, 23:33
af Kandetvirkeligpasse
Er lidt nysgerrig, er det et 3-split du kører, kan sgu ikke finde helt ud af det! haha.
Re: Classic Bodybuilding 2018
:
20. dec 2017, 06:13
af Chayen
Onsdag d. 20 december
Ben
Barbell Squat P300
5x135kg
5x135kg
5x135kg
5x135kg
Barbell Box Squat P240
8x130kg
8x130kg
8x130kg
8x130kg
8x140kg
Barbell Lunge P120
12x40kg
8x40kg
8x40kg
8x40kg
Sled 45° Leg Press P150
12x140kg
12x140kg
10x140kg
10x140kg
Weighted Glute-Ham Raise P180
8x5kg
8x5kg
6x5kg
6x5kg
Barbell Hip Thrust P180
10x100kg
10x100kg
10x100kg
Tid: 100 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
20. dec 2017, 09:41
af Chayen
Kandetvirkeligpasse skrev:Er lidt nysgerrig, er det et 3-split du kører, kan sgu ikke finde helt ud af det! haha.
Ja, det kan være lidt vanskeligt at finde rundt i. Specielt når jeg ikke kører det særlig kontinuerligt
Selve idéen er et modificeret 3-split opbygget på denne måde:
Ryg/Biceps
Bryst/Triceps
Ben/Skulder/Nakke
Ryg/Biceps
Bryst/Skulder/Triceps
Ben
Fast progression i den første basisøvelse for dagen.
Re: Classic Bodybuilding 2018
:
22. dec 2017, 20:40
af Chayen
Fredag d. 22 december
Ryg og biceps
Barbell Deadlift P300
5x180kg
5x180kg
4x180kg
4x180kg
Weighted Underhand Pull-up P240
7x15kg
7x15kg
6x15kg
6x15kg
Cable Pulldown P180
6x85kg
6x85kg
6x85kg
6x85kg
Machine Narrow Grip Seated Row P120
10x75kg
10x75kg
10x75kg
9x75kg
Barbell Curl P180
8x40kg
8x40kg
8x40kg
7x40kg
Dumbbell Preacher Curl P120
8x10kg
8x10kg
8x10kg
9x10kg
Tid: 85 minutter, eksl. opvarmning.
Løb
Opvarmning: 5 min
3 km løb med 9 km/t.
Re: Classic Bodybuilding 2018
:
23. dec 2017, 22:48
af Chayen
Lørdag d. 23 december
Bryst og triceps
Barbell Bench Press P300
4x120kg
4x120kg
4x120kg
4x120kg
Barbell Bench Press m. pause på bryst P240
7x100kg
7x100kg
6x100kg
5x100kg
5x100kg
Dumbbell Incline Bench Press P180
8x32kg
6x32kg
6x32kg
5x32kg
Machine Chest Press P120
7x100kg
9x80kg
9x80kg
8x80kg
Weighted Dip P240
5x10kg
6x10kg
6x10kg
6x10kg
Cable Pushdown P120
12x22.5kg
12x22.5kg
12x22.5kg
12x22.5kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
2. jan 2018, 19:42
af Chayen
Tirsdag d. 2 januar
Ryg og biceps
Morgenvægt: 82.1kg
Barbell Deadlift P300
5x180kg
5x180kg
4x180kg
4x180kg
Weighted Underhand Pull-up P240
7x15kg
7x15kg
6x15kg
6x15kg
Cable Pulldown P180
8x85kg
8x85kg
7x85kg
7x85kg
Machine Narrow Grip Seated Row P120
10x75kg
10x75kg
9x75kg
9x75kg
Barbell Curl P180
8x40kg
8x40kg
7x40kg
7x40kg
Dumbbell Preacher Curl P120
9x10kg
8x10kg
8x10kg
8x10kg
Tid: 95 minutter, eksl. opvarmning.
Løb
Opvarmning: 5 min
3 km løb med 9 km/t.
Re: Classic Bodybuilding 2018
:
3. jan 2018, 19:23
af Chayen
Onsdag d. 3 januar
Bryst og triceps
Morgenvægt: 82.0kg
Barbell Bench Press P300
3x125kg
3x125kg
3x125kg
3x125kg
Barbell Bench Press m. pause på bryst P240
7x100kg
7x100kg
6x100kg
5x100kg
4x100kg
Dumbbell Incline Bench Press P180
7x32.5kg
7x32.5kg
6x32.5kg
6x32.5kg
Machine Chest Press P120
10x80kg
10x80kg
10x80kg
9x80kg
Machine Dip P240
5x90kg
7x80kg
8x80kg
9x80kg
Cable Pushdown P120
12x50kg
9x50kg
9x50kg
8x50kg
Tid: 95 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
4. jan 2018, 21:12
af Chayen
Torsdag d. 4 januar
Ben, skulder og nakke
Morgenvægt: 82.6kg
Barbell Squat P300
4x140kg
4x140kg
4x140kg
4x140kg
Barbell Squat m. pause i bund P240
8x110kg
8x110kg
6x110kg
6x110kg
Machine Kneeling Leg Curl P180
10x25kg
6x37.5kg
6x37.5kg
Machine Leg Extension P180
10x25kg
6x37.5kg
6x37.5kg
Barbell Military Press P210
6x55kg
6x55kg
6x55kg
6x55kg
Machine Reverse Fly P120
10x52.5kg
9x52.5kg
8x52.5kg
Barbell Shrug P120
10x100kg
10x100kg
10x100kg
Tid: 90 minutter, eksl. opvarmning.
Re: Δ
:
5. jan 2018, 20:42
af Chayen
Fredag d. 5 januar
Ryg og biceps
Morgenvægt: 82.9kg
Barbell Pendlay Row P270
5x100kg
5x100kg
5x100kg
5x100kg
Weighted Pull-up P240
7x15kg
7x15kg
6x15kg
5x15kg
5x15kg
Cable Seated Row P180
10x90kg
8x90kg
8x90kg
8x90kg
Cable Close Grip Pulldown P120
8x65kg
8x65kg
8x65kg
8x65kg
Dumbbell Curl P180
8x17.5kg
8x17.5kg
8x17.5kg
7x17.5kg
7x17.5kg
Cable Drag Curl P120
10x21.25kg
9x21.25kg
9x21.25kg
9x21.25kg
Tid: 90 minutter, eksl. opvarmning.
Løb
Opvarmning: 5 min
3 km løb med 9 km/t.
Re: Δ
:
6. jan 2018, 18:56
af Chayen
Lørdag d. 6 januar
Bryst, skulder og triceps
Morgenvægt: 83.0kg
Barbell Bench Press
5x120kg
4x120kg
4x120kg
3x120kg
Barbell Reverse Grip Bench Press P240
5x100kg
5x100kg
5x100kg
5x100kg
Dumbbell Bench Press P180
8x35kg
8x35kg
7x35kg
Dumbbell Shoulder Press P240
7x25kg
8x25kg
7x25kg
Dumbbell Seated Lateral Raise P120
9x12.5kg
8x12.5kg
Barbell Close Grip Bench Press P240
6x80kg
6x80kg
5x80kg
Skullcrusher P180
5x40kg
5x40kg
Tid: 90 minutter, eksl. opvarmning.
Re: Δ
:
7. jan 2018, 17:00
af Chayen
Søndag d. 7 januar
Ben
Morgenvægt: 82.7kg
Barbell Squat P300
3x140kg
3x140kg
3x140kg
3x140kg
Barbell Box Squat P240
8x140kg
8x140kg
8x140kg
8x140kg
Barbell Lunge P120
10x40kg
10x40kg
10x40kg
Sled 45° Leg Press P150
13x140kg
13x140kg
12x140kg
12x140kg
Weighted Glute-Ham Raise P180
8x5kg
8x5kg
6x5kg
6x5kg
Barbell Hip Thrust P180
8x120kg
10x120kg
10x120kg
Tid: 95 minutter, eksl. opvarmning.
Re: Δ
:
8. jan 2018, 20:00
af Chayen
Mandag d. 8 januar
Ryg og biceps
Morgenvægt: 82.8kg
Barbell Deadlift P300
5x180kg
5x180kg
4x180kg
4x180kg
Weighted Underhand Pull-up P240
7x15kg
7x15kg
6x15kg
6x15kg
Cable Pulldown P180
8x85kg
8x85kg
8x85kg
8x85kg
Machine Narrow Grip Seated Row P120
10x75kg
10x75kg
10x75kg
9x75kg
Barbell Curl P180
8x40kg
8x40kg
8x40kg
8x40kg
Dumbbell Preacher Curl P120
9x10kg
10x10kg
11x10kg
10x10kg
Tid: 90 minutter, eksl. opvarmning.
Løb
Opvarmning: 5 min
3 km løb med 9.5 km/t.
Re: Δ
:
9. jan 2018, 17:40
af Chayen
Tirsdag d. 9 januar
Bryst og triceps
Morgenvægt: 82.9kg
Barbell Bench Press P300
5x120kg
5x120kg
5x120kg
4x120kg
Barbell Bench Press m. pause på bryst P240
7x100kg
5x100kg
5x100kg
5x100kg
5x100kg
Dumbbell Incline Bench Press P180
7x32.5kg
7x32.5kg
7x32.5kg
6x32.5kg
Machine Chest Press P120
10x80kg
10x80kg
10x80kg
10x80kg
Machine Dip P210
8x85kg
8x85kg
8x92.5kg
8x95kg
Cable Pushdown P120
12x50kg
12x50kg
10x50kg
9x50kg
Tid: 90 minutter, eksl. opvarmning.
Re: Δ
:
11. jan 2018, 22:20
af Chayen
Torsdag d. 11 januarBen, skulder og nakkeMorgenvægt: 82.7kgBarbell Squat P3005x140kg
5x140kg
5x140kg
5x140kg
Barbell Squat m. pause i bund P2408x110kg
8x110kg
8x110kg
8x110kg
Machine Kneeling Leg Curl P1808x35kg
8x35kg
7x35kg
Machine Leg Extension P1808x35kg
6x35kg
6x35kg
Barbell Military Press P2108x50kg
8x50kg
8x50kg
7x50kg
Machine Reverse Fly P12010x52.5kg
10x52.5kg
10x52.5kg
Barbell Shrug P12012x100kg
12x100kg
12x100kg
Holdtimer:- 60 min helkropstræning og udstrækning
- 45 min crosstrainer
Re: Δ
:
12. jan 2018, 20:37
af Chayen
Fredag d. 12 januarRyg og bicepsMorgenvægt: 82.6kgBarbell Pendlay Row P2704x105kg
4x105kg
4x105kg
4x105kg
Weighted Ring Pull-up P2407x15kg
7x15kg
7x15kg
6x15kg
5x15kg
Cable Seated Row P18010x90kg
8x90kg
8x90kg
8x90kg
Cable Close Grip Pulldown P1208x65kg
8x65kg
8x65kg
8x65kg
Dumbbell Curl P1808x17.5kg
8x17.5kg
8x17.5kg
7x17.5kg
7x17.5kg
Cable Drag Curl P12010x42.5kg
9x42.5kg
9x42.5kg
9x42.5kg
Tid: 90 minutter, eksl. opvarmning.
LøbOpvarmning: 5 min
3 km løb med 9.5 km/t.
Holdtimer:
Re: Δ
:
13. jan 2018, 17:34
af Chayen
Lørdag d. 13 januar
Bryst, skulder og triceps
Morgenvægt: 82.6kg
Barbell Bench Press P300
5x120kg
5x120kg
5x120kg
5x120kg
Barbell Reverse Grip Bench Press P240
6x100kg
6x100kg
6x100kg
6x100kg
Dumbbell Bench Press P180
8x35kg
8x35kg
7x35kg
Dumbbell Shoulder Press P180
8x25kg
7x25kg
6x25kg
6x25kg
Dumbbell Seated Lateral Raise P120
8x12.5kg
8x12.5kg
Barbell Close Grip Bench Press P180
7x75kg
6x75kg
6x75kg
6x75kg
Skullcrusher P180
5x45kg
8x35kg
Tid: 90 minutter, eksl. opvarmning.
Re: Δ
:
14. jan 2018, 16:48
af Chayen
Søndag d. 14 januar
Ben
Morgenvægt: 83.9kg
Barbell Squat P300
4x145kg
4x145kg
4x145kg
4x145kg
Barbell Box Squat P240
6x160kg
5x160kg
5x160kg
5x160kg
Barbell Lunge P120
10x50kg
10x50kg
10x50kg
Sled 45° Leg Press P150
10x160kg
10x160kg
10x160kg
10x160kg
Weighted Glute-Ham Raise P180
8x5kg
8x5kg
8x5kg
6x5kg
Barbell Hip Thrust P180
10x120kg
10x120kg
10x120kg
Tid: 90 minutter, eksl. opvarmning.
Re: Δ
:
15. jan 2018, 14:54
af Chayen
Mandag d. 15 januarRyg og bicepsMorgenvægt: 83.8kgBarbell Deadlift P3003x185kg
3x185kg
3x185kg
3x185kg
Weighted Underhand Pull-up P2407x15kg
7x15kg
7x15kg
6x15kg
Cable Pulldown P1807x92.5kg
6x92.5kg
6x92.5kg
6x92.5kg
Machine Narrow Grip Seated Row P12010x75kg
10x75kg
10x75kg
10x75kg
Barbell Curl P1806x50kg
6x50kg
6x50kg
6x50kg
Dumbbell Preacher Curl P1209x12.5kg
8x12.5kg
8x12.5kg
7x12.5kg
Tid: 90 minutter, eksl. opvarmning.
Holdtimer:- 45 min crosstrainer
- 60 min helkropstræning og udstrækning
Re: Δ
:
16. jan 2018, 19:58
af Chayen
Tirsdag d. 16 januar
Bryst og triceps
Morgenvægt: 81.7kg
Barbell Bench Press P300
4x125kg
4x125kg
4x125kg
4x125kg
Barbell Bench Press m. pause på bryst P240
7x100kg
7x100kg
7x100kg
6x100kg
6x100kg
Dumbbell Incline Bench Press P180
8x32.5kg
8x32.5kg
8x32.5kg
7x32.5kg
Machine Chest Press P120
5x92.5kg
7x85kg
7x85kg
7x85kg
Weighted Dip P180
8x5kg
8x5kg
8x5kg
8x5kg
7x5kg
Cable Pushdown P120
9x60kg
8x60kg
8x60kg
8x60kg
Tid: 90 minutter, eksl. opvarmning.
Løb
Opvarmning: 5 min
3 km løb med 9.5 km/t.
Re: Δ
:
17. jan 2018, 20:54
af Chayen
Onsdag d. 17 januarMorgenvægt: 82.1kgHoldtimer:
Re: Δ
:
18. jan 2018, 18:15
af Chayen
Torsdag d. 18 januar
Ben, skulder og nakke
Morgenvægt: 81.8kg
Barbell Squat P300
2x150kg
3x150kg
3x150kg
4x150kg
Barbell Squat m. pause i bund P240
5x125kg
5x125kg
5x125kg
5x125kg
Machine Kneeling Leg Curl P180
8x35kg
8x35kg
8x35kg
Machine Leg Extension P180
5x35kg
4x35kg
4x35kg
Barbell Military Press P210
8x50kg
8x50kg
8x50kg
8x50kg
Machine Reverse Fly P120
8x60kg
8x60kg
8x60kg
Barbell Shrug P120
10x110kg
8x110kg
8x110kg
Tid: 95 minutter, eksl. opvarmning.
Re: Δ
:
19. jan 2018, 07:47
af Chayen
Kost2.750 kcal.
P:30%, K:42.5%, F:27.5%Program3-5 reps = 5 minutter pause
5-8 reps = 4 minutter pause
6-10 reps = 3 minutter pause
8-12 reps = 2 minutter pause
10-15 reps = 2.5 minutter pauseMandag
- 45 min crosstrainer
- 60 min helkropstræning og udstrækning
Tirsdag
- Barbell Deadlift - 5/4/3 wave-progression (Start: 180kg)
- Weighted Underhand Pull-up 4x5-8
- Cable Pulldown 4x6-10
- Machine Narrow Grip Seated Row 4x8-12
- Barbell Curl 4x6-10
- Dumbbell Preacher Curl 4x8-12
Onsdag
- Barbell Bench Press - 5/4/3 wave-progression (Start: 130kg)
- Barbell Bench Press m. pause på bryst 5x5-8
- Dumbbell Incline Bench Press 4x6-10
- Machine Chest Press 4x8-12
- Weighted Dip 5x6-10
- Cable Pushdown 4x8-12
Torsdag
- Barbell Squat - 5/4/3 wave-progression (Start: 145kg)
- Barbell Squat m. pause i bund 4x5-8
- Machine Kneeling Leg Curl 3x6-10
- Machine One Leg Leg Extension 3x6-10
- Barbell Military Press - 8/7/6 wave-progression (Start: 55kg)
- Machine Reverse Fly 3x8-12
- Barbell Shrug 3x8-12
Fredag
- Barbell Deadlift - 5/4/3 wave-progression (Start: 180kg)
- Barbell Pendlay Row 5x5-8
- Cable Seated Row 4x6-10
- Cable Close Grip Pulldown 4x8-12
- Dumbbell Curl 5x6-10
- Cable Drag Curl 4x8-12
Lørdag
- Barbell Bench Press - 5/4/3 wave-progression (Start: 130kg)
- Barbell Reverse Grip Bench Press 4x5-8
- Dumbbell Bench Press 3x6-10
- Dumbbell Shoulder Press 4x6-10
- Dumbbell Lateral Raise 2x8-12
- Barbell Close Grip Bench Press 4x6-10
- Skullcrusher 2x6-10
Søndag
- Barbell Squat - 5/4/3 wave-progression (Start: 145kg)
- Barbell Box Squat 4x5-8
- Barbell Lunge 3x8-12
- Sled 45° Leg Press 4x10-15
- Weighted Glute-Ham Raise 3x6-10
- Barbell Hip Thrust 3x6-10
Re: Δ
:
19. jan 2018, 19:47
af Chayen
Fredag d. 19 januar
Ryg og biceps
Morgenvægt: 82.5kg
Barbell Deadlift P300
5x180kg
5x180kg
5x180kg
5x180kg
Barbell Pendlay Row P240
6x100kg
6x100kg
5x100kg
5x100kg
5x100kg
Cable Seated Row P180
10x90kg
10x90kg
10x90kg
10x90kg
Cable Close Grip Pulldown P120
10x65kg
10x65kg
10x65kg
10x65kg
Dumbbell Curl P180
8x17.5kg
8x17.5kg
8x17.5kg
8x17.5kg
8x17.5kg
Cable Drag Curl P120
10x42.5kg
10x42.5kg
9x42.5kg
9x42.5kg
Tid: 95 minutter, eksl. opvarmning.
Løb
Opvarmning: 5 min
3 km løb med 9.5 km/t.