2-Split #89
- Cardio & Abs

Cardio

Incline Walking
Time: 10 min.
Incline level: 11
Speed: 6-7,5
Kalorier brændt: 140

Elliptical Trainer
Time 18 min.
Program: Random
Level 1-20: 10
Kalorier forbrændt: 260

I alt: 400

Hanging Leg Raises
12
12
10
10

Cable Crunches
8 x 40 kg.
12 x 30 kg.
12 x 30 kg.
10 x 30 kg.

2-Split #90
- Chest, Delts & Tri's

Barbell Bench Press
8 x 80 kg.
8 x 80 kg.
8 x 80 kg.
6 x 80 kg.

Guillotine Press
10 x 55 kg.
10 x 55 kg.
10 x 55 kg.
10 x 55 kg. -> Rest-Pause 10 sek 3 x 55 kg.
+ 5 kg. til næste gang.

Cable Crossover
15 x 20 kg.
15 x 20 kg.
12 x 20 kg.
12 x 20 kg. -> Drop-set 10 x 15
+ 5 kg. til næste gang.

Smith Machine Shoulder Press
10 x SM+20 kg.
10 x SM+20 kg.
10 x SM+20 kg.
10 x SM+20 kg. -> Rest-Pause 10 sek 3 x SM+10 kg.

Dumbbell Lateral Raise
12 x 10 kg.
12 x 10 kg.
12 x 10 kg.
12 x 10 kg. -> Drop-set 6 x 8 kg. -> Triple-Drop 5 x 6 kg.

Close-Grip Bench Press
8 x 60 kg.
8 x 60 kg.
8 x 60 kg.
7 x 60 kg.

Cable Push-Down w. Rope Attachment
12 x 20 kg.
12 x 20 kg.
10 x 20 kg. -> Drop-set 10 x 10 kg.

Træningen tog 50 min. fra første working set.

2-Split #91
- Back & Bi's

Barbell Bent Over Row
8 x 80 kg.
8 x 80 kg.
8 x 80 kg.
8 x 80 kg.

Wide-Grip Pull-Down
10 x 60 kg.
10 x 60 kg.
10 x 60 kg.
10 x 60 kg. -> Drop-set 8 x 40 kg.

One Arm Cable Row
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
10 x 20 kg.

Barbell Curl
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.

Dumbbell Spider Curl
10 x 10 kg.
10 x 10 kg.
10 x 10 kg.
10 x 10 kg.

Fredagens træning.

2-Split #92
- Chest, Delts & Tri's

Barbell Bench Press
8 x 80 kg.
8 x 80 kg.
8 x 80 kg.
8 x 80 kg.
- Hvis energien er god til næste træningspas, vil jeg forsøge at øge med 5 kg.

Guillotine Press
10 x 60 kg.
10 x 60 kg.
9 x 60 kg.
8 x 60 kg. -> Rest-Pause 10 sek 3 x 60 kg.
- Beholder 60 kg. 1-2 gange endnu.

Cable Crossover
12 x 25 kg.
12 x 25 kg.
10 x 25 kg.
8 x 25 kg. -> Drop-set 8 x 20 kg. -> Triple Drop-set 8 x 15 kg.
- Beholder 25 kg. 2-3 gange endnu.

Smith Machine Shoulder Press
10 x SM+25 kg.
10 x SM+25 kg.
10 x SM+25 kg.
10 x SM+25 kg. -> Rest-Pause 10 sek 2 x SM+25 kg.
- Beholder SM+25 kg. én gang endnu.

Dumbbell Lateral Raise
12 x 10 kg.
12 x 10 kg.
12 x 10 kg.
12 x 10 kg. -> Drop-set 8 x 8 kg. -> Triple-Drop 6 x 6 kg.
- Stigning til 12 kg. næste gang.

Close-Grip Bench Press
8 x 60 kg.
8 x 60 kg.
8 x 60 kg.
8 x 60 kg.
- Beholder 60 kg. én gang endnu.

Cable Push-Down w. Rope Attachment
15 x 20 kg.
12 x 20 kg.
12 x 20 kg. -> Drop-set 10 x 10 kg.

2-Split #93
- Legs, Back & Bi's

Barbell Squat
8 x 90 kg.
8 x 90 kg.
6 x 90 kg.
6 x 90 kg.
- Det er godt nok længe siden, at jeg har squattet "low reps", og det kunne tydeligt mærkes, av.

Romanian Deadlift -> Barbell Bent Over Row x2
5555x80 kg.
5555x80 kg.
4444x80 kg.
4444 x 80 kg.
Det vil sige, 5 reps RDL -> 5 reps BOR -> 5 reps RDL -> 5 reps BOR, ca. 90 sek. pause om forfra.

Wide-Grip Pull-Down - TUT
10 x 60 kg.
10 x 60 kg.
10 x 60 kg.
10 x 60 kg. -> Drop-set 8 x 40 kg.
- 65 kg. næste gang.

One Arm Cable Row
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
10 x 20 kg.
- Næste gang vil jeg vende tilbage til 'Seated Cable Row'.

Smith Machine Slightly Forward Leaning Shrugs
12 x SM+60 kg.
12 x SM+60 kg.
12 x SM+60 kg.

Super-setted med:

Smith Machine Calf Raises
15 x SM+60 kg.
12 x SM+60 kg.
12 x SM+60 kg.

Barbell Curl
10 x 32,5 kg.
10 x 32,5 kg.
10 x 32,5 kg.
10 x 32,5 kg.
- 35 kg. næste gang.

Dumbbell Curl w. Arm-Blaster
12 x 10 kg.
12 x 10 kg.
10 x 10 kg.
10 x 10 kg. -> Drop-set 8 x 8 kg. -> Triple Drop-set 6 x 6 kg.

Dagens træning tog 65 min.

2-Split #94
- Chest, Delts & Tri's

Barbell Bench Press
8 x 85 kg.
7 x 85 kg.
5 x 85 kg.
5 x 85 kg.

Guillotine Press
10 x 60 kg.
10 x 60 kg.
10 x 60 kg.
10 x 60 kg.
- 65 kg. næste gang.

Cable Crossover
12 x 25 kg.
12 x 25 kg.
10 x 25 kg.
10 x 25 kg. -> Drop-set 8 x 20 kg. -> Triple Drop-set 8 x 15 kg.
- Beholder 25 kg. 2 gange endnu.

Machine Shoulder Press
10 x 40 kg.
10 x 40 kg.
9 x 40 kg.
9 x 40 kg.

Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
10 x 12 kg.
10 x 12 kg. -> Drop-set 6 x 10 kg. -> Triple-Drop 6 x 8 kg.

Close-Grip Bench Press
10 x 60 kg.
10 x 60 kg.
9 x 60 kg.
8 x 60 kg.
- 65 kg. næste gang.

Cable Push-Down w. Rope Attachment
15 x 20 kg.
15 x 20 kg.
12 x 20 kg. -> Drop-set 10 x 10 kg.

2-Split #95
- Legs, Back & Bi's

Barbell Squat
8 x 90 kg.
8 x 90 kg.
8 x 90 kg.
6 x 90 kg.
- Satser på 4x8 næste gang.

Romanian Deadlift -> Barbell Bent Over Row x2
5555x80 kg.
5555x80 kg.
5544x80 kg.
4444 x 80 kg.

Wide-Grip Pull-Down - TUT
10 x 65 kg.
10 x 65 kg.
8 x 65 kg.
8 x 65 kg. -> Drop-set 6 x 50 kg.
- Tror jeg vil vende tilbage til 60 kg. og kæmpe mig op på 4x12-15 før jeg rykker på kiloene.

Seated Cable Row
15 x 50 kg.
15 x 50 kg.
12 x 50 kg.
12 x 50 kg. -> 10 x 35 kg.
- 60 kg. næste gang.

Smith Machine Slightly Forward Leaning Shrugs
12 x SM+60 kg.
12 x SM+60 kg.
12 x SM+60 kg.

Super-setted med:

Smith Machine Calf Raises
15 x SM+60 kg.
12 x SM+60 kg.
12 x SM+60 kg.

Barbell Curl
10 x 35 kg.
10 x 35 kg.
10 x 35 kg.
10 x 35 kg.
- Vil prøve 37,5 kg. næste gang.

Dumbbell Curl w. Arm-Blaster
12 x 10 kg.
12 x 10 kg.
12 x 10 kg.
12 x 10 kg. -> Drop-set 8 x 8 kg.
- 12 kg. næste gang.

2-Split #96
- Chest, Delts & Tri's

Barbell Bench Press
8 x 85 kg.
8 x 85 kg.
6 x 85 kg.
4 x 85 kg.

Guillotine Press
10 x 65 kg.
8 x 65 kg.
8 x 65 kg.
6 x 65 kg.

Cable Crossover
12 x 25 kg.
12 x 25 kg.
12 x 25 kg.
10 x 25 kg. -> Drop-set 8 x 20 kg. -> Triple Drop-set 8 x 15 kg.

Barbell Upright Row
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.

Close-Grip Bench Press
10 x 60 kg.
10 x 60 kg.
10 x 60 kg.
8 x 60 kg.

Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
10 x 12 kg.

Super-setted med:

Dumbbell Skullcrusher
10 x 12 kg.
10 x 12 kg.
10 x 12 kg.
10 x 12 kg.

Havde ret travlt, så pauserne var generelt kortere og træningen tog kun 45 min.

2-Split #97
- Back & Bi's

Barbell Bent Over Row
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.

Wide Grip Pull-Down
12 x 60 kg.
12 x 60 kg.
12 x 60 kg.
12 x 60 kg. -> Drop-set 8 x 40 kg.

Dumbbell One Arm Row
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.

Face Pulls
15 x 20 kg.
15 x 20 kg.
15 x 20 kg.

Barbell Curl
10 x 35 kg.
10 x 35 kg.
9 x 35 kg.
8 x 35 kg.

Dumbbell Curl w. Arm-Blaster
10 x 12 kg.
10 x 12 kg.
8 x 12 kg.
8 x 12 kg. -> Drop-set 5 x 10 kg. -> Triple-Set 6 x 8 kg.

2-Split #98
- Chest, Delts & Tri's

Barbell Bench Press
8 x 85 kg.
8 x 85 kg.
6 x 85 kg.
6 x 85 kg.

Guillotine Press
10 x 65 kg.
10 x 65 kg.
8 x 65 kg.
8 x 65 kg. -> Rest-Pause 10 sek. 2 x 65 kg.

Cable Crossover
12 x 25 kg.
12 x 25 kg.
12 x 25 kg.
10 x 25 kg. -> Drop-set 8 x 20 kg. -> Triple Drop-set 8 x 15 kg.

Barbell Upright Row
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.

Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
12 x 12 kg. -> Drop-set 6 x 10 kg. -> Triple Drop-set 8 x 8 kg.

Close-Grip Bench Press
10 x 65 kg.
10 x 65 kg.
10 x 65 kg.
8 x 65 kg.

Tricep Push-Down w. Rope Attachment
15 x 20 kg.
15 x 20 kg.
12 x 20 kg.
12 x 20 kg. -> Drop-set 10 x 10 kg.

2-Split #99
- Chest, Delts & Tri's

Barbell Bench Press
8 x 85 kg.
8 x 85 kg.
6 x 85 kg.
6 x 85 kg.

Guillotine Press
10 x 65 kg.
10 x 65 kg.
10 x 65 kg.
8 x 65 kg. -> Rest-Pause 10 sek. 2 x 65 kg.

Pronated Low Incline Dumbbell Fly
12 x 16 kg.
12 x 16 kg.
10 x 16 kg.
8 x 16 kg. -> Drop-set 6 x 12 kg. -> Extended Set Low Incline Dumbbell Fly 10 x 12 kg.

Barbell Upright Row
10 x 55 kg.
10 x 55 kg.
10 x 55 kg.
10 x 55 kg.

Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
12 x 12 kg. -> Drop-set 6 x 10 kg. -> Triple Drop-set 8 x 8 kg.

Close-Grip Bench Press
12 x 60 kg.
10 x 60 kg.
8 x 60 kg.
8 x 60 kg.

Tricep Push-Down w. Straight-Bar Attachment
15 x 20 kg.
15 x 20 kg.
12 x 20 kg.
15 x 20 kg. -> Static Hold 30 sec.

2-Split #100
- Back & Bi's

Barbell Bent Over Row
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
- Virkelig god kontakt med ryggen! 85 kg. næste gang.

Wide Grip Pull-Down
12 x 60 kg.
12 x 60 kg.
12 x 60 kg.
12 x 60 kg. -> Drop-set 8 x 40 kg.

Dumbbell One Arm Row
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.

Barbell Curl
10 x 35 kg.
10 x 35 kg.
8 x 35 kg.
8 x 35 kg.

EZ-Barbell Spider-Curl
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg. -> Static Hold 30 sec.

2-Split #101
- Chest, Delts & Tri's

Barbell Bench Press
8 x 85 kg.
8 x 85 kg.
6 x 85 kg.
6 x 85 kg.

Guillotine Press
10 x 65 kg.
10 x 65 kg.
10 x 65 kg.
10 x 65 kg.

Cable Crossover
15 x 20 kg.
15 x 20 kg.
15 x 20 kg.
15 x 20 kg. -> Drop-set 8 x 15 kg.

Military Press
10 x 50 kg.
10 x 50 kg.
8 x 50 kg.
8 x 50 kg.

Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
12 x 12 kg. -> Drop-set 6 x 10 kg. -> Triple Drop-set 8 x 8 kg.

Seated High Incline EZ-Barbell French Press
12 x 30 kg.
10 x 30 kg.
10 x 30 kg.
8 x 30 kg.

Tricep Push-Down w. Straight-Bar Attachment
15 x 20 kg.
15 x 20 kg.
15 x 20 kg.
15 x 20 kg. -> Static Hold 30 sec.

Efter en dansk skriflig eksamen på 6 timer, var energien og motivationen ikke helt i top.

2-Split #102
- Cardio

I dag stod den på cardio i form af 5 kvarters tennis.

2-Split #103
- Legs, Back & Bi's

Barbell Squat
10 x 70 kg.
10 x 70 kg.
10 x 70 kg.
10 x 70 kg.
- Lidt knas med lysken, så lavere vægt og langsommere tempo.

One Leg Leg Extensions
15 x 25 kg.
15 x 25 kg.
12 x 25 kg.
10 x 25 kg.
- Ingen pause imellem.

Romanian Deadlift -> Barbell Bent Over Row x2
5555 x 80 kg.
5555 x 80 kg.
5555 x 70 kg.
5555 x 70 kg.

Wide Grip Pull-Down
12 x 60 kg.
12 x 60 kg.
12 x 60 kg.
12 x 60 kg. -> Drop-set 8 x 40 kg.

Straight Arm Rope Pull-Down
15 x 20 kg.
15 x 20 kg.
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.

EZ-Barbell Spider-Curl
15 x 20 kg.
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.

One Arm Dumbbell Curl Over A Bench
10 x 10 kg.
10 x 10 kg.
10 x 10 kg.
10 x 10 kg.

Træningen fra i fredags.

2-Split #104
- Chest, Delts & Tri's

Barbell Bench Press
8 x 85 kg.
8 x 85 kg.
7 x 85 kg.
6 x 85 kg.

Incline Dumbbell Fly
12 x 23 kg.
12 x 23 kg.
12 x 23 kg.
12 x 23 kg. -> Drop-set 8 x 16 kg.

Cable Crossover
15 x 20 kg.
15 x 20 kg.
15 x 20 kg.
15 x 20 kg. -> Drop-set 10 x 15 kg.

Dumbbell Lateral Raise
10 x 14 kg.
10 x 14 kg.
10 x 14 kg.
8 x 14 kg. -> Drop-set 6 x 10 kg. -> Triple Drop-set 6 x 8 kg.

Dumbbell Front Raise
10 x 8 kg.
10 x 8 kg.
10 x 8 kg.
10 x 8 kg.

Super-setted med:

Standing Bent Over Rear Delt Dumbbell Raise
10 x 4 kg.
10 x 4 kg.
10 x 4 kg.
10 x 4 kg.

Seated High Incline EZ-Barbell French Press
15 x 25 kg.
12 x 25 kg.
12 x 25 kg.
10 x 25 kg.

Tricep Push-Down w. Rope Attachment
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg. -> Static Hold 30 sec.

2-Split #105
- Legs, Back & Bi's

Barbell Squat
10 x 70 kg.
10 x 70 kg.
10 x 70 kg.
10 x 70 kg.
- Stadig lidt usikker på lysken, men vil prøve at arbejde mig stille og roligt op i kilo.

One Leg Leg Extensions
15 x 25 kg.
15 x 25 kg.
12 x 25 kg.
10 x 25 kg. -> Drop-set Leg Extensions 8 x 25 kg.
- Ingen pause imellem.

Wide Grip Pull-Ups
12
10
10
8

Meadow Row
10 x 40 kg.
10 x 40 kg.
10 x 40 kg.
10 x 40 kg.

Straight Arm Rope Pull-Down
15 x 20 kg.
15 x 20 kg.
12 x 20 kg.
12 x 20 kg. - Drop-set 8 x 15 kg. Triple Drop-set 10 x 10 kg.

Standing Alternative Dumbbell Curl
10 x 16 kg.
10 x 16 kg.
8 x 16 kg.
8 x 16 kg.

One Arm Dumbbell Curl Over A Bench
12 x 8 kg.
12 x 8 kg.
12 x 8 kg.
12 x 8 kg.
- Ingen pause imellem.

2-Split #106
- Chest, Delts & Tri's

Barbell Bench Press
15 x 70 kg.
10 x 80 kg.
3 x 90 kg. - lidt svagt, havde håbet på 5.
8 x 80 kg.
10 x 70 kg.

Guillotine Press
12 x 60 kg.
12 x 60 kg.
10 x 60 kg.
10 x 60 kg. -> Drop-set 6 x 50 kg.

Cable Crossover
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg. -> Push-Ups Feet Elevated 15 x BW

Dumbbell Lateral Raise
8 x 16 kg. - så forkert på håndvægtene
10 x 14 kg.
10 x 14 kg.
10 x 14 kg. -> Drop-set 6 x 10 kg. -> Triple Drop-set 6 x 8 kg.

Underhand EZ-Barbell Front Raise
10 x 15 kg.
10 x 15 kg.
10 x 15 kg.
10 x 15 kg.

Super-setted med:

Standing Bent Over Rear Delt Dumbbell Raise
10 x 4 kg.
10 x 4 kg.
10 x 4 kg.
10 x 4 kg.

Decline Dumbbell Skullcrusher
12 x 12 kg.
10 x 12 kg.
10 x 12 kg.
8 x 12 kg.

Tricep Push-Down w. Rope Attachment
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg. -> Static Hold 30 sec

30 min. bryst, 20 min. skulder og 15 min. triceps.

2-Split #107
- Legs, Back & Bi's

Barbell Squat
10 x 80 kg.
10 x 80 kg.
8 x 80 kg.
8 x 80 kg.
- Træner squatten stille og roligt op, efter lyske problemer.

One Leg Leg Extensions
15 x 25 kg.
15 x 25 kg.
12 x 25 kg.
10 x 25 kg. -> Drop-set Leg Extensions 8 x 25 kg.
- Ingen pause imellem.

Meadow Row
10 x 45 kg.
10 x 45 kg.
10 x 45 kg.
10 x 45 kg.

Wide Grip Pull-Down
15 x 60 kg.
15 x 60 kg.
15 x 60 kg.
12 x 60 kg. -> Drop-set 8 x 40 kg.
- skal tage mig sammen og snuppe de 70 kg.

Seated Cable Row
15 x 50 kg.
12 x 60 kg.
10 x 60 kg.

Super-setted med:

Straight Arm Rope Pull-Down
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.

Standing Barbell Curl
10 x 35 kg.
10 x 35 kg.
10 x 35 kg.
10 x 35 kg.

One Arm Dumbbell Curl Over A Bench
12 x 8 kg.
12 x 8 kg.
10 x 9 kg.
10 x 9 kg.

3-Split #108
- Chest & tri's

Opvarmning
Cykling, rotatorcuff + et par lette sæt bænk

Barbell Bench Press
5 x 90 kg.
5 x 90 kg.
5 x 95 kg.
4 x 95 kg.
4 x 95 kg.

Guillotine Press
12 x 60 kg.
12 x 60 kg.
10 x 60 kg.
10 x 60 kg.
- 65 kg. næste gang.

Pronated Low Incline Dumbbell Fly
12 x 18 kg.
12 x 18 kg.
12 x 18 kg.

Super-setted med:

Chest Dips Machine
12 x 50 kg.
12 x 50 kg.
12 x 50 kg.

Cable Crossover - 100 reps challange
20 x 20 kg.
20 x 20 kg.
20 x 20 kg.
15 x 20 kg.
15 x 20 kg.
10 x 20 kg. -> Push-Ups 15 x BW

Dumbbell Skullcrusher
10 x 14 kg.
10 x 14 kg.
8 x 14 kg.
8 x 14 kg.

OH One Dumbbell Tricep Extension
10 x 23 kg.
10 x 23 kg.
10 x 23 kg.

Super-setted med:

Straight Bar Cable Push-Down
12 x 20 kg.
10 x 20 kg.
10 x 20 kg.

I alt 60 min.

3-Split #109
- Back & bi's

Opvarmning
Cykling, back extensions

Dødløft
12 x 50 kg.
10 x 70 kg.
8 x 90 kg.
6 x 110 kg.
3 x 125 kg.

Barbell Bent Over Row
8 x 80 kg.
8 x 80 kg.
8 x 80 kg.
8 x 80 kg.

Wide-Grip Pull-Down
10 x 70 kg.
10 x 70 kg.
8 x 70 kg.
8 x 70 kg. -> Drop-set 8 x 50 kg.

Seated Cable Row
12 x 60 kg.
10 x 60 kg.
10 x 60 kg.

Super-setted med:

Straight Arm Pull-Down w. Straight-Bar
12 x 20 kg.
10 x 20 kg.
10 x 20 kg.

Barbell Curl
10 x 35 kg.
10 x 35 kg.
8 x 35 kg.
8 x 35 kg.

Incline Seated Dumbbell Curl
8 x 14 kg.
8 x 14 kg.
8 x 14 kg.

Super-setted med:

EZ-Barbell Spider Curl
15 x 15 kg.
12 x 15 kg.
12 x 15 kg.

3-Split #110
- Legs & Deltz

Barbell Squat
20 x 60 kg.
15 x 70 kg.
10 x 80 kg.
10 x 70 kg.
15 x 60 kg.
- Lysken virker til at være god igen, valgte alligevel at starte med High-rep pyramide sets.

Barbell Goodmornings
10 x 50 kg.
10 x 50 kg.
8 x 50 kg.

Super-setted med:

Leg Extensions
15 x 90 lbs
15 x 90 lbs
15 x 90 lbs
- For let.

Behind-The-Neck Press
12 x 50 kg.
12 x 50 kg.
8 x 60 kg.
7 x 60 kg.

Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
- Glemte desværre alt om mit Triple Drop-set + 14 kg. næste gang.

Underhand EZ-Barbell Front Raise
12 x 15 kg.
12 x 15 kg.
12 x 15 kg.

Super-setted med:

Standing Bent Over Rear Delt Dumbbell Raise
10 x 4 kg.
10 x 4 kg.
10 x 4 kg.

Smith-Machine Calf Raises
25 x 50 kg.
25 x 50 kg.
20 x 50 kg.
15 x 60 kg.
15 x 60 kg.

3-Split #111
- Chest & tri's

Opvarmning
Cykling, rotatorcuff + et par lette sæt bænk

45-degrees Incline Barbell Bench Press
10 x 70 kg.
10 x 70 kg.
8 x 70 kg.
8 x 70 kg.
6 x 70 kg.

30-degrees Incline Dumbbell Fly
10 x 23 kg.
10 x 23 kg.
8 x 23 kg.
8 x 23 kg.

Smith-Machine Barbell Bench Press
15 x 60 kg.
10 x 70 kg.
10 x 70 kg.
8 x 70 kg. -> Rest-Pause 10 sec. 3 x 70 kg. -> Rest-Pause 15 sec. 2 x 70 kg.

Flat Cable Fly
12 x 10 kg.
12 x 10 kg.
12 x 10 kg.
12 x 10 kg.
12 x 10 kg.

Close-Grip Bench Press
8 x 60 kg.
10 x 50 kg.
10 x 50 kg.
8 x 50 kg.

Decline Dumbbell Skullcrusher
10 x 12 kg.
10 x 12 kg.
10 x 12 kg.

Super-setted med:

Tricep Cable Push-Down w. Straight Bar
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.

Hanging Knee Raises - 100 reps på 10 min.
20
20
20
15
15
10

Lying Leg Raises
2 x 20 x BW

Elevated Feet Crunches
2 x 20 x BW

3-Split #112
- Back & bi's

Barbell Bent Over Row
8 x 85 kg.
8 x 85 kg.
8 x 85 kg.
8 x 85 kg.
8 x 85 kg.

Wide-Grip Pull-Down
10 x 70 kg.
10 x 70 kg.
8 x 70 kg.
8 x 70 kg.
8 x 70 kg. -> Drop-set 8 x 50 kg.

Seated Cable Row
12 x 60 kg.
12 x 60 kg.
10 x 60 kg.
10 x 60 kg.

Straight Arm Pull-Down w. Straight-Bar - 30 sec pause
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.

Barbell Curl
10 x 35 kg.
10 x 35 kg.
6 x 40 kg.
6 x 40 kg.

Incline Seated Dumbbell Curl
10 x 12 kg.
10 x 12 kg.
10 x 12 kg.

Super-setted med:

Dumbbell Spider Curl
8 x 10 kg.
12 x 8 kg.
10 x 8 kg.

Cable Face-Pull
15 x 20 kg.
15 x 20 kg.
15 x 20 kg.

3-Split #113
- Legs & Deltz

Barbell Squat
15 x 70 kg.
10 x 80 kg.
8 x 90 kg.
8 x 80 kg.
10 x 70 kg.

Leg Extensions
15 x 100 lbs
15 x 100 lbs
12 x 100 lbs
12 x 100 lbs

Behind-The-Neck Press
12 x 50 kg.
12 x 50 kg.
6 x 60 kg.
6 x 60 kg.

Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
12 x 12 kg. -> 8 x 8 kg.

Underhand EZ-Barbell Front Raise
12 x 15 kg.
12 x 15 kg.
12 x 15 kg.

Super-setted med:

Standing Bent Over Rear Delt Dumbbell Raise
12 x 4 kg.
10 x 4 kg.
10 x 4 kg.

3-Split #114
- Back & bi's

Barbell Bent Over Row
8 x 85 kg.
8 x 85 kg.
8 x 85 kg.
8 x 85 kg.
8 x 85 kg.

Wide-Grip Pull-Down
10 x 70 kg.
10 x 70 kg.
10 x 70 kg.
8 x 70 kg.
8 x 70 kg. -> Drop-set 8 x 50 kg.

Seated Cable Row
12 x 60 kg.
12 x 60 kg.
10 x 60 kg.
10 x 60 kg. -> Drop-set 8 x 40 kg.

Straight Arm Pull-Down w. Rope - 45 sec pause
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
10 x 20 kg.

Barbell Curl
10 x 35 kg.
10 x 35 kg.
8 x 35 kg.
8 x 35 kg.

Barbell Drag Curl
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
10 x 30 kg. -> Drop-set 8 x 20 kg.

Cable Crunches - 100 reps challenge/10 min.
25 x 30 kg.
20 x 30 kg.
15 x 30 kg.
15 x 30 kg.
15 x 30 kg.
10 x 30 kg.

3-Split #115
- Chest & tri's

Barbell Bench Press
10 x 80 kg.
10 x 80 kg.
8 x 80 kg.
8 x 80 kg.
8 x 80 kg.

45-Degrees Dumbbell Incline Press
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.

30-degrees Incline Dumbbell Fly
10 x 23 kg.
10 x 23 kg.
10 x 23 kg.
10 x 23 kg.

Cable Crossover
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
10 x 20 kg.

Close-Grip Bench Press
12 x 50 kg.
10 x 50 kg.
10 x 50 kg.
8 x 50 kg.

Cable Push-Down, Okklusion
30 x 10 kg.
15 x 20 kg.
15 x 20 kg.
15 x 20 kg.
12 x 20 kg.
10 x 20 kg.
20 x 10 kg.
18 x 10 kg.

3-Split #116
- Deltz & Bi's

Behind-The-Neck Press
10 x 55 kg.
10 x 55 kg.
8 x 55 kg.
8 x 55 kg.
6 x 55 kg.

Dumbbell Lateral Raise
10 x 14 kg.
10 x 14 kg.
10 x 14 kg.
10 x 14 kg. -> Drop-set 6 x 10 kg. -> Triple Drop-set 6 x 8 kg.

Underhand EZ-Barbell Front Raise
12 x 15 kg.
12 x 15 kg.
10 x 15 kg.
10 x 15 kg.

Super-setted med:

Standing Bent Over Rear Delt Dumbbell Raise
12 x 4 kg.
12 x 4 kg.
10 x 4 kg.
10 x 4 kg.

Barbell Drag Curl
10 x 35 kg.
8 x 35 kg.
8 x 30 kg.
8 x 30 kg.

EZ-Barbell Curl, Okklusion
30 x 15 kg.
15 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
15 x 15 kg.
15 x 15 kg.

3-Split #117
- Chest & tri's

Barbell Bench Press
10 x 80 kg.
10 x 80 kg.
9 x 80 kg.
8 x 80 kg.
7 x 80 kg.

45-Degrees Dumbbell Incline Press
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.

Low Pulley Cable Crossover
10 x 15 kg.
10 x 15 kg.
15 x 10 kg.
12 x 10 kg.

Cable Crossover
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg. -> Drop-set 10 x 15 kg.

Close-Grip Bench Press
10 x 55 kg.
8 x 55 kg.
8 x 55 kg.
7 x 55 kg.
- God kontakt til triceps.

Cable Push-Down, Okklusion
30 x 10 kg.
15 x 20 kg.
15 x 20 kg.
15 x 20 kg.
12 x 20 kg.
12 x 20 kg.
15 x 10 kg.
15 x 10 kg.

Smith-machine Calf Raises, Okklusion
15 x 60 kg.
15 x 60 kg.
15 x 60 kg.
15 x 60 kg.
15 x 60 kg.

+ Abs.

I dag bliver det ikke til nogen træning, da jeg har været oppe i min første mundtlige eksamen. Det tog sin tid med forsinkelser, forberedelse osv. Men endte dog med et 12-tal i mundtlig engelsk A.