FedeSune´s Powerbuilder Log! :)

Dag 1: Mandag

CG Bænk
1x3x100
1x3x110
1x3x120
1x3x130
1x1x142,5

CG Bænk 18 Cm Bord
2x5x120
2x5x130

Incline Smith Bænk
4x10x50

Db Skullz
8x19,5
8x22
8x24,5

Rope Pushdown
3x12x2,5 Block

Seated Calf Rasie
3x10x...

Single Standing Calf Rasie
3x10x...

Dag 2: Tirsdag

Dynamic Dødløft Vs. Band
8x2x90

Rear Pulldown
5x10x8,5 Block

Seated Row
5x10x90

Reverse Hyper
3x10x50

Db Curl
8x19,5
8x22
8x24,5
8x27

Db preacher Curl
2x10x14,5
2x8x14,5

Leg Raise
3x15

Dag 3: Torsdag

Dynamic bænk Vs. Band
8x3x60

"BandBell" Bænk
3x10x87

Flad Db Flys
4x10x17

Dips
3x10xBW

Single Cable Pushdown
1x10x30
4x10x35

Seated Leg Pres Calf Raise
3x25x10 block

Dag 4: Fredag

Single Leg extensions
4x20x3 Block

Leg Pres
1x10x150
1x10x200
1x10x250
3x10x275

Front Squat
5x10x60

GHR
3x6xBW+10Kg

Single Leg Curl
3x20x1 block

Inverted Row
3x12xBW
SS:
Ez Reverse Curl
3x15x15+stang?

Dag 5: Lørdag

Db Skulder pres
5x8x29,5

Db Laterals
5x10x17

Smith Haney Shrugs
3x12x80+stang?

Face Pulls
5x12x4,5 Block

Seated Db B.O Laterals
3x12x12
SS:
Band Pull
3x15x?

Cable Curnch
3x12x60

Dag 1: Mandag

Panky Bænk Vs. Bands
1x3x60
1x3x80
1x3x90
1x3x100
1x2x110

Smith Incline Bænk
3x10x60+Stang?

Db Skullz
5x8x22

Cable pushdown
3x10x3 block

Seated Calf Raise
3x10x9 Block

Single Standing Calf Raise
5x10x1 Block

Leg Raise
3x12

Dag 2: Tirsdag

Dødløft
2x5x100
1x3x140
1x3x170
1x3x180
1x3x190
1x3x200
1x3x210

Block Pull Dødløft
3x3x210

Rear Pulldown
4x10x9 Block

Seated Row
4x12x8 Block

Db Curl
3x10x24

Db Preacher Curl
3x10x12

Stright-Bar Cable Curl
1x15x30
1x15x35
1x15x40

Dag 3: Torsdag

Db Bænk
1x8x32
1x8x37
1x8x42
1x8x47
1x8x52
1x15x32

Bb Incline Bænk
5x10x60

Flad Db Flys "3 sec. i bund"
3x10x14,5

Overhead Db Extensions
3x10x42

Stright-Bar Pushdown "drop set"
1x10x40+1x10x30+1x10x20+1x20x10

1x12x35+1x10x25+1x12x15+1x50x5

Stading Calf Raise
3x20x100

Dag 4: Fredag

single Leg Extensions
4x20x3 Block

Wide Box Squat
1x5x70
1x5x80
1x5x90
1x5x100
1x5x110

Leg extensions
3x10x10 Block

GHR
3x8xBW

Single Lying Leg Curl
3x20x1 Block

Inverted Row
3x12xBW
ss:
Ez Reverse Curl
3x15x20+Stang?

Dag 5: Lørdag

Db skulder Pres
1x6x27
6x6x32

Db Laterals
5x12x14,5 (Drop-Set på sidste: +10x12+6x20)

Db Front Raise(+1 Drop set) ss: Band Front Raise
1x15x14,5+1x12x10+15
1x15x14,5+1x9x10+10

Face Full
3x12x5 Block

Seated Db BO Laterals
3x12x12
ss:
Band Pull´s
3x10x?

Cable Crunch
3x12x55

Dag 1: Mandag

CG Bænk+Chains (37 Kg, i top)
1x3x60+37 Kg Chains
1x3x70+37 Kg Chains
1x3x80+37 Kg Chains
1x3x90+37 Kg Chains
1x3x100+37 Kg Chains

+ Titan Ram
1x3x110+37 Kg Chains
1x3x120+37 Kg Chains
1x3x130+37 Kg Chains

BB Incline Pinky Bænk
5x10x60

Overhead Db Extensions
1x8x42
1x8x47
1x8x52+1x6x42+1x8x32+1x10x22

Ez Pushdown
3x12x40

Leg Pres Calf Raise
3x25x250

Dag 2: Tirsdag

Dynamic Dødløft Vs. Band
8x2x90

Pull Up´s
4x8xBW

Chest Supported Row
2x10x50
2x10x60
1x6x70

Reverse Hyper
2x12x50

Incline Db Curl
1x10x14,5
3x10x17

Smal-Bar Spider Curl
3x15x15+Stang?

Hanging Leg Raise
3x15xBW?

[Hjemmeside]

Du har glemt "Den skal mæ' den hæææææææær"

Du har glemt "Den skal mæ' den hæææææææær"

Ja Den havde jeg Glemt!

Dag 3: Fredag Let/Medium Dag

Flad Db Bænk
2x8x32
2x8x37
2x8x42
2x8x47

Incline Db Bænk
3x8x32

Smith behind-the-neck Skulder pres
5x10x30+Stang?

Db Laterals
3x15x12

CG Bænk
3x8x80

Rope Pushdown
3x12x2 Block

Rear Delt Pec-Fly
3x12x5 block

Dag 1: Mandag

Reverse Band CG Bænk (0 Kg Top/40 Kg Bund)
1x3x100
1x3x120
1x3x130
1x3x140
1x3x150

+Titan Ram
1x3x165
1x3x175

Incline Smith Bænk
4x10x65+Stang?

Overhead Db Extensions
3x10x47

Ez Pushdown ss: CG Pushups
1x12x40+1x8xBW
1x12x40+1x6xBW
1x12x40+1x6xBW

Leg Pres Calf Raise
3x20x200

Db Laterals
3x25x9

Dag 2: Onsdag

Dødløft Vs. Bands
1x3x100
1x3x110
1x3x120
1x3x130
1x3x140
1x3x150
1x3x160
1x3x170

Front Pulldown
5x10x8 Block

Chest Supported Row
3x15x45

Incline Db Curl
1x10x14,5
3x10x17

Lying Ez Curl ss: Rope Cable Preacher Curl
1x15x25+1x12x20
1x11x25+1x10x20
1x10x25+1x8x20

Leg Raise Vs. Band
3x12x?

Dag 3: Torsdag

Incline Bb Bænk
5x10x70

Flad Db Bænk
3x10x42

Incline Cable Flys
3x12x15

Dips
3x10xBW

Single Cable Pushdown
3x15x25

Seated Calf Raise
3x12x8 Block

Db Laterals "Confusion Set"
1x80x?

Dag 4: Fredag

Single Leg Extensions
4x15x4 Block

Leg Pres
3x15x200

Squat
2x10x60
3x8x80

GHR
3x8xBW

Lying leg Curl
3x12x7 Block

Ez Reverse Curl
5x15x20+Stang?

Lying Crunch
5x15xBW

Dag 5: Lørdag

Smith behind-the-neck Skulder pres
5x12x40+Stang?

Lean-Away DB Lateral
1x10x14,5
1x10x17
3x10x19,5

Bb Shrugs
3x20x120

Rear Delt Pec-Fly
5x12x6 block

Single Cable BO Rear Delt Raise
5x10x12

Standing Calf Raise 3/4
1x20x80
1x20x120
1x15x140
1x15x160+1x12x140+1x12x120+1x10x80+1x15x40

fed log lækkert at se framgang... skal du i KK??

Dag 1: Mandag

CG Bænk
Opv.
1x3x100

+Titan Ram
1x3x110
1x3x120
1x3x130
1x3x140
1x1x150
1x0x160

Incline Smith Bænk
5x12x50+Stang?

Overhead Db Extensions
3x8x52

"Back Supported" Close-Grip Ez Pushdown
3x15x3 Block

Leg Pres Calf Raise
5x15x200

Db Laterals
3x15x9

fed log lækkert at se framgang... skal du i KK??

Jo tak.. KK? konkurrence?

Dag 2: Onsdag

Dynamic Dødløft
15x3x100

Front Pulldown
5x8x9 Block

Chest Supported Row
1x10x50
3x10x60

Incline Db Curl
2x10x17
2x10x19,5
1x8x22

Ez Curl
3x10x30+Stang?(Drop Set på Sidste: +1x10x10+Stang & 1x15xStang? )

Leg Raise
3x15xBW

Dag 3: Fredag

Fald Db Bænk
1x8x32
1x8x42
1x8x47
2x8x52
1x6x52

Incline Bb Bænk
5x10x60

Cable Crossover FST-7
7x12x30

Dips
1x10xBW
1x9xBW
1x8xBW

Single Rope Pushdown
5x12x1 Block

Seated Calf Raise
3x10x8 Block
2x30x4 Block

Db Laterals
3x15x9

Dag 4: Lørdag

Single Leg Extensions
1x15x3 Block
3x15x4 Block

Leg Pres
4x15x230

Front Squat
4x10x60

GHR
4x8xBW

Lying Leg Curl
4x12x6 Block

Ez Reverse Curl
3x15x10+Stang?

Inverted Row
3x12xBW

Dag 5: Søndag

Smith behind-the-neck Skulder pres
4x10x50+Stang?

Lean-Away DB Lateral
4x12x17

Cable Ez Upright Row (Drop set) Ss: Band Upright Row
1x15x55+1x12x35+1x15xBand
1x15x55+1x10x35+1x15xBand

Rear Delt Pec-Fly
1x12x6 block
4x12x7 block

Rear Delt Cable Crossover FST-7
7x10x10

Standing Calf Raise "100 Rep. Back-To-Back"
1x10x60+1x10xBW+1x10x60+1x10xBW+1x10x40+1x10xBW+1x10x40+1x10xBW+1x10x40+1x10xBW (PUMP!!! )

Dag 1: Onsdag

CG Bænk Board Pres
9Cm Board:
1x3x100
1x3x115
1x3x130
1x1x140... Ingen Power!!!

18Cm Board:
1x5x120
1x5x130
1x5x140

Incline Db bænk
2x8x32
2x8x37
2x8x32

Ez Skullz
1x8x30+Stang?
4x8x40+Stang?

Deficit Pushups "10Cm"
3x15xBW

Leg Pres Calf Raise
3x15x230

Db Laterals
3x15x9

Dag 2: Torsdag

Reverse Band Dødløft "Bund 40Kg/Top 0Kg"
Opv. "Raw"
2x6x100
1x3x140

+Band
1x3x180
1x3x195
1x3x210
1x3x225
1x3x240
1x3x255

Pullups
5x8xBW

Seated Row
3x12x90

Ez Curl
4x10x30+Stang?

Single Cable Preacher Curl
4x12x15

Leg Raise
4x12xBW

Dag 3: Fredag

Smith behind-the-neck Skulder pres
4x8x55+Stang?

Db Laterals
4x12x17

Behind Back Cable Laterals
3x15x10

Rear Delt Pec-Fly
2x10x6 block
3x10x8 block

Bent Over Db Rear-Delt Raise(Drop set) Ss: Band Pull Apart
1x12x12+1x12x6+1x10x Band
1x12x12+1x10x6+1x10x Band

Dag 1: Mandag

CG bænk
1x6x80
1x6x90
1x6x100
1x6x110

+Titan Ram
1x6x120
1x6x130

Incline Smith Bænk
5x12x50+Stang?

Fald Db Flys
3x12x14,5

Ez Skullz
3x6x45+Stang?

Rope Pushdown
3x12x2 Block

Leg Pres Calf Raise
3x12x250

Db Laterals
3x15x9