3-Split #118
- Back & bi's
Barbell Bent Over Row
8 x 90 kg.
8 x 90 kg.
8 x 90 kg.
6 x 90 kg.
6 x 90 kg.
Wide-Grip Pull-Down
10 x 70 kg.
10 x 70 kg.
10 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:
Dumbbell Bent Over Row
12 x 18 kg.
10 x 23 kg.
8 x 23 kg.
Barbell Drag Curl
10 x 30 kg.
10 x 30 kg.
8 x 30 kg.
8 x 30 kg.
Seated Incline Dumbbell Curls, Okklusion
30 x 7 kg.
12 x 9 kg.
12 x 9 kg.
12 x 9 kg.
10 x 9 kg.
12 x 7 kg.
12 x 7 kg.
15 x 5 kg.
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Aesthetic 101
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
3-Split #119
- Legs & Deltz
Barbell Squat
15 x 50 kg.
15 x 70 kg.
12 x 80 kg.
8 x 90 kg.
5 x 100 kg.
3 x 110 kg.
Dumbbell Lunges
12 x 16 kg.
10 x 16 kg.
10 x 16 kg.
Leg Extensions, Okklusion
20 x 40 kg.
20 x 40 kg.
15 x 40 kg.
15 x 40 kg.
12 x 40 kg.
Behind-The-Neck Press
12 x 50 kg.
12 x 50 kg.
10 x 50 kg.
10 x 50 kg.
Dumbbell Lateral Raise
10 x 14 kg.
10 x 14 kg.
10 x 14 kg.
10 x 14 kg. -> Drop-set 8 x 10 kg. -> Triple Drop-set 8 x 8 kg.
Seated Incline Dumbbell Front Raise
15 x 6 kg.
12 x 6 kg.
12 x 6 kg.
Super-setted med:
Seated Bent Over Rear Delt Dumbbell Raise
12 x 4 kg.
12 x 4 kg.
12 x 4 kg.
Dumbbell Shrugs
12 x 30 kg.
12 x 30 kg.
12 x 30 kg.
Calf Press On Leg Press Machine, Okklusion
30 x 50 kg.
15 x 80 kg.
15 x 80 kg.
15 x 80 kg.
15 x 80 kg.
- Legs & Deltz
Barbell Squat
15 x 50 kg.
15 x 70 kg.
12 x 80 kg.
8 x 90 kg.
5 x 100 kg.
3 x 110 kg.
Dumbbell Lunges
12 x 16 kg.
10 x 16 kg.
10 x 16 kg.
Leg Extensions, Okklusion
20 x 40 kg.
20 x 40 kg.
15 x 40 kg.
15 x 40 kg.
12 x 40 kg.
Behind-The-Neck Press
12 x 50 kg.
12 x 50 kg.
10 x 50 kg.
10 x 50 kg.
Dumbbell Lateral Raise
10 x 14 kg.
10 x 14 kg.
10 x 14 kg.
10 x 14 kg. -> Drop-set 8 x 10 kg. -> Triple Drop-set 8 x 8 kg.
Seated Incline Dumbbell Front Raise
15 x 6 kg.
12 x 6 kg.
12 x 6 kg.
Super-setted med:
Seated Bent Over Rear Delt Dumbbell Raise
12 x 4 kg.
12 x 4 kg.
12 x 4 kg.
Dumbbell Shrugs
12 x 30 kg.
12 x 30 kg.
12 x 30 kg.
Calf Press On Leg Press Machine, Okklusion
30 x 50 kg.
15 x 80 kg.
15 x 80 kg.
15 x 80 kg.
15 x 80 kg.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #120
- Chest, Deltz & Tri's
Barbell Bench Press
12 x 50 kg.
12 x 60 kg.
10 x 70 kg.
10 x 70 kg.
8 x 80 kg.
8 x 80 kg.
5 x 90 kg.
4 x 90 kg.
8 x 70 kg.
8 x 70 kg.
Dips
15
12
10 x 10 kg.
10 x 10 kg.
8 x 16 kg
8 x 16 kg.
12
12
Behind-The-Neck Barbell Press
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
6 x 60 kg.
Guillotine press
10 x 60 kg.
10 x 60 kg.
9 x 60 kg.
12 x 50 kg.
12 x 50 kg.
Super-setted med:
Dumbbell Lateral Raise
10 x 14 kg.
10 x 14 kg.
10 x 14 kg.
12 x 12 kg.
12 x 12 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.
Skullcrusher, Okklusion
30 x 15 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
15 x 15 kg.
12 x 15 kg.
12 x 15 kg.
- Chest, Deltz & Tri's
Barbell Bench Press
12 x 50 kg.
12 x 60 kg.
10 x 70 kg.
10 x 70 kg.
8 x 80 kg.
8 x 80 kg.
5 x 90 kg.
4 x 90 kg.
8 x 70 kg.
8 x 70 kg.
Dips
15
12
10 x 10 kg.
10 x 10 kg.
8 x 16 kg
8 x 16 kg.
12
12
Behind-The-Neck Barbell Press
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
6 x 60 kg.
Guillotine press
10 x 60 kg.
10 x 60 kg.
9 x 60 kg.
12 x 50 kg.
12 x 50 kg.
Super-setted med:
Dumbbell Lateral Raise
10 x 14 kg.
10 x 14 kg.
10 x 14 kg.
12 x 12 kg.
12 x 12 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.
Skullcrusher, Okklusion
30 x 15 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
15 x 15 kg.
12 x 15 kg.
12 x 15 kg.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
3-Split #121
- Back & bi's
Barbell Bent Over Row
8 x 90 kg.
8 x 90 kg.
8 x 90 kg.
6 x 90 kg.
6 x 90 kg.
Wide-Grip Pull-Down
10 x 70 kg.
10 x 70 kg.
10 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 6 x 40 kg.
Straight Arm Pull-Down, Rope
25 x 10 kg.
25 x 10 kg.
12 x 20 kg.
12 x 20 kg.
Barbell Curl, Okklusion
20 x 22 kg.
20 x 22 kg.
15 x 22 kg.
15 x 22 kg.
12 x 22 kg.
12 x 22 kg.
15 x 18 kg.
15 x 18 kg.
Barbell Behind The Back Wrist Curl, Okklusion
30 x 20 kg.
15 x 30 kg.
15 x 30 kg.
12 x 30 kg.
12 x 30 kg.
- Back & bi's
Barbell Bent Over Row
8 x 90 kg.
8 x 90 kg.
8 x 90 kg.
6 x 90 kg.
6 x 90 kg.
Wide-Grip Pull-Down
10 x 70 kg.
10 x 70 kg.
10 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 6 x 40 kg.
Straight Arm Pull-Down, Rope
25 x 10 kg.
25 x 10 kg.
12 x 20 kg.
12 x 20 kg.
Barbell Curl, Okklusion
20 x 22 kg.
20 x 22 kg.
15 x 22 kg.
15 x 22 kg.
12 x 22 kg.
12 x 22 kg.
15 x 18 kg.
15 x 18 kg.
Barbell Behind The Back Wrist Curl, Okklusion
30 x 20 kg.
15 x 30 kg.
15 x 30 kg.
12 x 30 kg.
12 x 30 kg.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-split #122
Chest, Deltz & tri's
Smith-Machine Incline Barbell Bench Press
12 x 60 kg.
12 x 60 kg.
10 x 70 kg.
10 x 70 kg.
5 x 80 kg. -> Drop-set 8 x 60 kg. -> Rest-Pause 10 sek. pause 3 x 60 kg.
Incline Dumbbell Fly
10 x 23 kg.
10 x 23 kg.
8 x 23 kg.
8 x 23 kg.
Dumbbell Bench Press
10 x 30 kg.
10 x 30 kg.
8 x 30 kg.
8 x 30 kg.
Machine Shoulder Press - Sidder omvendt
15 x 40 lbs
15 x 40 lbs
12 x 60 lbs
12 x 60 lbs
10 x 80 lbs
Dumbbell Lateral Raise
10 x 14 kg.
10 x 14 kg.
10 x 12 kg.
10 x 12 kg. -> Drop-set 8 x 8 kg.
Tricep 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.
20 x 10 kg.
20 x 10 kg.
Chest, Deltz & tri's
Smith-Machine Incline Barbell Bench Press
12 x 60 kg.
12 x 60 kg.
10 x 70 kg.
10 x 70 kg.
5 x 80 kg. -> Drop-set 8 x 60 kg. -> Rest-Pause 10 sek. pause 3 x 60 kg.
Incline Dumbbell Fly
10 x 23 kg.
10 x 23 kg.
8 x 23 kg.
8 x 23 kg.
Dumbbell Bench Press
10 x 30 kg.
10 x 30 kg.
8 x 30 kg.
8 x 30 kg.
Machine Shoulder Press - Sidder omvendt
15 x 40 lbs
15 x 40 lbs
12 x 60 lbs
12 x 60 lbs
10 x 80 lbs
Dumbbell Lateral Raise
10 x 14 kg.
10 x 14 kg.
10 x 12 kg.
10 x 12 kg. -> Drop-set 8 x 8 kg.
Tricep 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.
20 x 10 kg.
20 x 10 kg.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #123
- Chest, Deltz & Tri's
Barbell Bench Press, TUT
12 x 70 kg.
12 x 70 kg.
12 x 70 kg.
10 x 70 kg.
10 x 70 kg.
Guillotine Press, TUT
10 x 55 kg.
10 x 55 kg.
8 x 55 kg.
8 x 55 kg.
Cable Crossover
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
Super-setted med:
Medium Push-Ups
10
10
10
Seated Machine Chest Press
10 x 100 lbs
8 x 80 lbs
10 x 60 lbs
10 x 40 lbs
12 x 20 lbs
Dumbbell Lateral Raise, "Cheated"
8 x 18 kg.
6 x 18 kg.
8 x 16 kg.
8 x 16 kg.
Seated Lateral Raise
10 x 10 kg.
10 x 10 kg.
10 x 10 kg.
10 x 10 kg. -> Drop-set 8 x 8 kg.
EZ-Barbell UH Front Raise
15 x 15 kg.
15 x 15 kg.
15 x 15 kg.
Super-setted med:
Bent Over Rear Delt Dumbbell Fly
12 x 4 kg.
12 x 4 kg.
12 x 4 kg.
Close-Grip Bench Press
12 x 55 kg.
12 x 55 kg.
10 x 55 kg.
10 x 55 kg.
Rope Cable Push-Down
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
10 x 20 kg. -> Drop-set 10 x 10 kg.
Dumbbell Kick-Back
12 x 4 kg.
12 x 4 kg.
12 x 4 kg.
+ Abs.
- Chest, Deltz & Tri's
Barbell Bench Press, TUT
12 x 70 kg.
12 x 70 kg.
12 x 70 kg.
10 x 70 kg.
10 x 70 kg.
Guillotine Press, TUT
10 x 55 kg.
10 x 55 kg.
8 x 55 kg.
8 x 55 kg.
Cable Crossover
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
Super-setted med:
Medium Push-Ups
10
10
10
Seated Machine Chest Press
10 x 100 lbs
8 x 80 lbs
10 x 60 lbs
10 x 40 lbs
12 x 20 lbs
Dumbbell Lateral Raise, "Cheated"
8 x 18 kg.
6 x 18 kg.
8 x 16 kg.
8 x 16 kg.
Seated Lateral Raise
10 x 10 kg.
10 x 10 kg.
10 x 10 kg.
10 x 10 kg. -> Drop-set 8 x 8 kg.
EZ-Barbell UH Front Raise
15 x 15 kg.
15 x 15 kg.
15 x 15 kg.
Super-setted med:
Bent Over Rear Delt Dumbbell Fly
12 x 4 kg.
12 x 4 kg.
12 x 4 kg.
Close-Grip Bench Press
12 x 55 kg.
12 x 55 kg.
10 x 55 kg.
10 x 55 kg.
Rope Cable Push-Down
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
10 x 20 kg. -> Drop-set 10 x 10 kg.
Dumbbell Kick-Back
12 x 4 kg.
12 x 4 kg.
12 x 4 kg.
+ Abs.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #124
- Back & Bi's
Studenterugens anden sidste dag bød på en lettere skadet fod, da jeg vrikkede om på den. Prøvede at lave et stk. squat x BW, men det gjorde intet godt. Derfor kastede jeg mig hellere ikke ud i tunge ROWs og træningen blev desværre helt anderledes.
Wide-Grip Pull-Ups
15
15
12
12
Seated Cable Row
12 x 60 kg.
10 x 60 kg.
12 x 50 kg.
12 x 50 kg.
Wide-Grip Pull-Down
12 x 60 kg.
12 x 60 kg.
10 x 60 kg.
12 x 50 kg.
12 x 50 kg.
- Absolut ingen muscle-mind-connection, hvilket stadig irreterre mig.
Straight Arm Pull-Down
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg. -> Drop-set 10 x 10 kg.
Standing Dumbbell Curl
12 x 14 kg.
12 x 14 kg.
10 x 14 kg.
10 x 14 kg.
Cable Rope Hammer-Curl
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
10 x 20 kg. -> Drop-set 10 x 10 kg.
- Back & Bi's
Studenterugens anden sidste dag bød på en lettere skadet fod, da jeg vrikkede om på den. Prøvede at lave et stk. squat x BW, men det gjorde intet godt. Derfor kastede jeg mig hellere ikke ud i tunge ROWs og træningen blev desværre helt anderledes.
Wide-Grip Pull-Ups
15
15
12
12
Seated Cable Row
12 x 60 kg.
10 x 60 kg.
12 x 50 kg.
12 x 50 kg.
Wide-Grip Pull-Down
12 x 60 kg.
12 x 60 kg.
10 x 60 kg.
12 x 50 kg.
12 x 50 kg.
- Absolut ingen muscle-mind-connection, hvilket stadig irreterre mig.
Straight Arm Pull-Down
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg. -> Drop-set 10 x 10 kg.
Standing Dumbbell Curl
12 x 14 kg.
12 x 14 kg.
10 x 14 kg.
10 x 14 kg.
Cable Rope Hammer-Curl
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
10 x 20 kg. -> Drop-set 10 x 10 kg.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Fullbody #125
Leg Press
20 x 100 lbs
15 x 150 lbs
12 x 200 lbs
10 x 250 lbs
10 x 300 lbs
- Som sagt har jeg lidt problemer med foden,så Squat blev udskiftet med stille og rolige Leg Presses.
Barbell Bent Over Row
12 x 75 kg.
12 x 75 kg.
12 x 75 kg.
12 x 75 kg.
12 x 75 kg.
Barbell Bench Press
12 x 70 kg.
12 x 70 kg.
12 x 70 kg.
12 x 70 kg.
10 x 70 kg.
Barbell Press Behind The Neck
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
Close-Grip Bench Press
10 x 55 kg.
10 x 55 kg.
8 x 55 kg.
8 x 55 kg.
Super-setted med:
Barbell Curl
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
Wide-grip Pull-Down
10 x 60 kg.
10 x 60 kg.
10 x 60 kg.
Super-setted med:
Barbell Shrugs
12 x 80 kg.
12 x 80 kg.
12 x 80 kg.
Ovenstående tog mig en times tid.
Så valgte at bruge yderligere 15 min. nedenstående:
Cable Crunches
15 x 30 kg.
12 x 30 kg.
12 x 30 kg.
Super-setted med:
Lying Windshield Wipers x Lying Leg Raises
3 x Failure
Cable Crossover
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Leg Press
20 x 100 lbs
15 x 150 lbs
12 x 200 lbs
10 x 250 lbs
10 x 300 lbs
- Som sagt har jeg lidt problemer med foden,så Squat blev udskiftet med stille og rolige Leg Presses.
Barbell Bent Over Row
12 x 75 kg.
12 x 75 kg.
12 x 75 kg.
12 x 75 kg.
12 x 75 kg.
Barbell Bench Press
12 x 70 kg.
12 x 70 kg.
12 x 70 kg.
12 x 70 kg.
10 x 70 kg.
Barbell Press Behind The Neck
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
Close-Grip Bench Press
10 x 55 kg.
10 x 55 kg.
8 x 55 kg.
8 x 55 kg.
Super-setted med:
Barbell Curl
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
Wide-grip Pull-Down
10 x 60 kg.
10 x 60 kg.
10 x 60 kg.
Super-setted med:
Barbell Shrugs
12 x 80 kg.
12 x 80 kg.
12 x 80 kg.
Ovenstående tog mig en times tid.
Så valgte at bruge yderligere 15 min. nedenstående:
Cable Crunches
15 x 30 kg.
12 x 30 kg.
12 x 30 kg.
Super-setted med:
Lying Windshield Wipers x Lying Leg Raises
3 x Failure
Cable Crossover
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Fullbody #126
Leg Press
12 x 300 lbs
12 x 300 lbs
12 x 300 lbs
12 x 300 lbs
12 x 300 lbs
Barbell Bent Over Row
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
Barbell Bench Press
10 x 75 kg.
10 x 75 kg.
10 x 75 kg.
8 x 75 kg.
8 x 75 kg.
High Incline Barbell Shoulder Press
15 x 30 kg.
12 x 35 kg.
10 x 40 kg.
10 x 40 kg.
10 x 40 kg.
Close-Grip Bench Press
10 x 55 kg.
10 x 55 kg.
8 x 55 kg.
8 x 55 kg.
Super-setted med:
Barbell Curl
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
Wide-grip Pull-Down
12 x 60 kg.
12 x 60 kg.
10 x 60 kg.
10 x 60 kg.
Super-setted med:
Cable Crossover
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Dragonflags + Exentriske Dragonflags
5+3
3+3
2+3
+ Lidt oblique og Hanging Knee Raises
Leg Press
12 x 300 lbs
12 x 300 lbs
12 x 300 lbs
12 x 300 lbs
12 x 300 lbs
Barbell Bent Over Row
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
Barbell Bench Press
10 x 75 kg.
10 x 75 kg.
10 x 75 kg.
8 x 75 kg.
8 x 75 kg.
High Incline Barbell Shoulder Press
15 x 30 kg.
12 x 35 kg.
10 x 40 kg.
10 x 40 kg.
10 x 40 kg.
Close-Grip Bench Press
10 x 55 kg.
10 x 55 kg.
8 x 55 kg.
8 x 55 kg.
Super-setted med:
Barbell Curl
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
Wide-grip Pull-Down
12 x 60 kg.
12 x 60 kg.
10 x 60 kg.
10 x 60 kg.
Super-setted med:
Cable Crossover
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Dragonflags + Exentriske Dragonflags
5+3
3+3
2+3
+ Lidt oblique og Hanging Knee Raises
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Fullbody #127
Leg Press
15 x 150 lbs
10 x 350 lbs
10 x 350 lbs
10 x 350 lbs
10 x 350 lbs
Barbell Bent Over Row
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
Barbell Bench Press
10 x 75 kg.
10 x 75 kg.
10 x 75 kg.
10 x 75 kg.
8 x 75 kg.
High Incline Smith-Machine Shoulder Press
12 x 40 kg.
10 x 45 kg.
10 x 45 kg.
10 x 45 kg.
Close-Grip Bench Press
10 x 55 kg.
10 x 55 kg.
10 x 55 kg.
8 x 55 kg.
Super-setted med:
Barbell Curl
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
Wide-grip Pull-Down
12 x 60 kg.
12 x 60 kg.
10 x 60 kg.
Super-setted med:
Cable Crossover
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Exentriske Dragonflags
5
5
5
Super-setted med:
Hanging Knee-2-Chest Raises
5
5
5
Leg Press
15 x 150 lbs
10 x 350 lbs
10 x 350 lbs
10 x 350 lbs
10 x 350 lbs
Barbell Bent Over Row
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
Barbell Bench Press
10 x 75 kg.
10 x 75 kg.
10 x 75 kg.
10 x 75 kg.
8 x 75 kg.
High Incline Smith-Machine Shoulder Press
12 x 40 kg.
10 x 45 kg.
10 x 45 kg.
10 x 45 kg.
Close-Grip Bench Press
10 x 55 kg.
10 x 55 kg.
10 x 55 kg.
8 x 55 kg.
Super-setted med:
Barbell Curl
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
Wide-grip Pull-Down
12 x 60 kg.
12 x 60 kg.
10 x 60 kg.
Super-setted med:
Cable Crossover
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Exentriske Dragonflags
5
5
5
Super-setted med:
Hanging Knee-2-Chest Raises
5
5
5
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Fullbody #128
Deadlift
10 x 70 kg.
8 x 90 kg.
6 x 110 kg.
5 x 120 kg.
3 x 125 kg.
Barbell Bench Press
10 x 75 kg.
10 x 75 kg.
10 x 75 kg.
10 x 75 kg.
8 x 75 kg.
Barbell Bent Over Row
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
Close-Grip Bench Press
10 x 55 kg.
10 x 55 kg.
10 x 55 kg.
10 x 55 kg.
Super-setted med:
Dumbbell Curl
10 x 14 kg.
10 x 14 kg.
10 x 14 kg.
10 x 14 kg.
Cable Crossover
3 x Failure x 20 kg.
Deadlift
10 x 70 kg.
8 x 90 kg.
6 x 110 kg.
5 x 120 kg.
3 x 125 kg.
Barbell Bench Press
10 x 75 kg.
10 x 75 kg.
10 x 75 kg.
10 x 75 kg.
8 x 75 kg.
Barbell Bent Over Row
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
Close-Grip Bench Press
10 x 55 kg.
10 x 55 kg.
10 x 55 kg.
10 x 55 kg.
Super-setted med:
Dumbbell Curl
10 x 14 kg.
10 x 14 kg.
10 x 14 kg.
10 x 14 kg.
Cable Crossover
3 x Failure x 20 kg.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #129
Chest, Deltz & Tri's
Barbell Bench Press
10 x 75 kg.
10 x 75 kg.
10 x 75 kg.
10 x 75 kg.
Guillotine Press
10 x 60 kg.
10 x 60 kg.
10 x 60 kg.
10 x 60 kg.
Low Incline Dumbbell Fly
8 x 18 kg.
8 x 18 kg.
8 x 18 kg.
Super-setted med:
Cable Crossover
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Seated Barbell Press Behind The Neck
15 x 30 kg.
15 x 30 kg.
15 x 30 kg.
15 x 30 kg.
Seated Dumbbell Lateral Raises - Strict!
10 x 10 kg.
10 x 10 kg.
10 x 10 kg.
Super-setted med:
Ez-Barbell Underhand Front Raise
12 x 15 kg.
12 x 15 kg.
12 x 15 kg.
3 sæt til rear deltz
Close Grip Bench Press
8 x 60 kg.
8 x 60 kg.
8 x 60 kg.
8 x 60 kg.
Cable Push-Down w. Rope-Attachment - 20 sec. pause
12 x 20 kg.
10 x 20 kg.
8 x 20 kg.
8 x 20 kg. -> Drop-set 8 x 10 kg.
Chest, Deltz & Tri's
Barbell Bench Press
10 x 75 kg.
10 x 75 kg.
10 x 75 kg.
10 x 75 kg.
Guillotine Press
10 x 60 kg.
10 x 60 kg.
10 x 60 kg.
10 x 60 kg.
Low Incline Dumbbell Fly
8 x 18 kg.
8 x 18 kg.
8 x 18 kg.
Super-setted med:
Cable Crossover
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Seated Barbell Press Behind The Neck
15 x 30 kg.
15 x 30 kg.
15 x 30 kg.
15 x 30 kg.
Seated Dumbbell Lateral Raises - Strict!
10 x 10 kg.
10 x 10 kg.
10 x 10 kg.
Super-setted med:
Ez-Barbell Underhand Front Raise
12 x 15 kg.
12 x 15 kg.
12 x 15 kg.
3 sæt til rear deltz
Close Grip Bench Press
8 x 60 kg.
8 x 60 kg.
8 x 60 kg.
8 x 60 kg.
Cable Push-Down w. Rope-Attachment - 20 sec. pause
12 x 20 kg.
10 x 20 kg.
8 x 20 kg.
8 x 20 kg. -> Drop-set 8 x 10 kg.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-split #130
- Legs, Back & Bi's
Leg Press
15 x 160 lbs
12 x 240 lbs
10 x 350 lbs
10 x 350 lbs
10 x 350 lbs
10 x 350 lbs
Dumbbell Lunges
Failure x 16 kg.
Failure x 16 kg.
Failure x 16 kg.
Super-setted med:
Seated Leg Curls
12 x 100 lbs
12 x 100 lbs
12 x 100 lbs
Dumbbell Row
10 x 26 kg.
10 x 26 kg.
10 x 26 kg.
10 x 26 kg.
Wide-Grip Pull-Down
8 x 70 kg.
6 x 70 kg.
10 x 60 kg.
10 x 60 kg. -> Drop-set 10 x 40 kg.
Straight Arm Pull-Down
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Wide-Grip Pull-Ups
8
6
6
Barbell Drag Curl
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
Rope Hammer Curl
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
10 x 20 kg. -> Drop-set 10 x 10 kg.
- Legs, Back & Bi's
Leg Press
15 x 160 lbs
12 x 240 lbs
10 x 350 lbs
10 x 350 lbs
10 x 350 lbs
10 x 350 lbs
Dumbbell Lunges
Failure x 16 kg.
Failure x 16 kg.
Failure x 16 kg.
Super-setted med:
Seated Leg Curls
12 x 100 lbs
12 x 100 lbs
12 x 100 lbs
Dumbbell Row
10 x 26 kg.
10 x 26 kg.
10 x 26 kg.
10 x 26 kg.
Wide-Grip Pull-Down
8 x 70 kg.
6 x 70 kg.
10 x 60 kg.
10 x 60 kg. -> Drop-set 10 x 40 kg.
Straight Arm Pull-Down
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Wide-Grip Pull-Ups
8
6
6
Barbell Drag Curl
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
Rope Hammer Curl
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
10 x 20 kg. -> Drop-set 10 x 10 kg.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Sommer træning #131
- I haven.
Opvarmning
Sjipning, pull-ups, dips.
Pull-Ups
12
12
10
10
Chest Dips
12
12
10
10
Close Grip Pull-Ups
10
10
8
8
Push-Ups
20
20
20
Chin Ups
10
10
10
Diamond Push-Ups
10
10
10
- I haven.
Opvarmning
Sjipning, pull-ups, dips.
Pull-Ups
12
12
10
10
Chest Dips
12
12
10
10
Close Grip Pull-Ups
10
10
8
8
Push-Ups
20
20
20
Chin Ups
10
10
10
Diamond Push-Ups
10
10
10
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #132
- Chest, Deltz & Tri's
Barbell Bench Press
8 x 80 kg.
8 x 80 kg.
6 x 80 kg.
6 x 80 kg.
Guillotine Press
10 x 60 kg.
10 x 60 kg.
10 x 60 kg.
10 x 60 kg. -> Drop-set 8 x 50 kg.
Flat Dumbbell Fly
6 x 23 kg.
6 x 23 kg.
6 x 23 kg.
Extended With:
Flat Dumbbell Press
6 x 23 kg.
6 x 23 kg.
6 x 23 kg.
Cable Crossover - "Mega" Drop-set
12 x 20 kg.
12 x 15 kg.
12 x 10 kg. -> Push-Ups x 10
- Skulle nok være startet med mere vægt.
Dumbbell Lateral Raises
8 x 16 kg.
8 x 16 kg.
8 x 16 kg.
6 x 16 kg.
Extended With:
Dumbbell Upright Row
5 x 16 kg.
5 x 16 kg.
5 x 16 kg.
6 x 16 kg.
EZ-Barbell Underhand Front Raises
12 x 15 kg.
12 x 15 kg.
12 x 15 kg.
Super-setted med:
High Pulley Rear Delt Cable Crossover
12 x 10 kg.
12 x 10 kg.
12 x 10 kg.
Close-Grip Bench Press
8 x 60 kg.
8 x 60 kg.
8 x 60 kg.
8 x 60 kg.
Straight Bar Cable Push-Down - Okklusion 30 sec. pause
23 x 20 kg.
15 x 20 kg.
12 x 20 kg.
10 x 20 kg. -> Drop-set 12 x 10 kg.
- Chest, Deltz & Tri's
Barbell Bench Press
8 x 80 kg.
8 x 80 kg.
6 x 80 kg.
6 x 80 kg.
Guillotine Press
10 x 60 kg.
10 x 60 kg.
10 x 60 kg.
10 x 60 kg. -> Drop-set 8 x 50 kg.
Flat Dumbbell Fly
6 x 23 kg.
6 x 23 kg.
6 x 23 kg.
Extended With:
Flat Dumbbell Press
6 x 23 kg.
6 x 23 kg.
6 x 23 kg.
Cable Crossover - "Mega" Drop-set
12 x 20 kg.
12 x 15 kg.
12 x 10 kg. -> Push-Ups x 10
- Skulle nok være startet med mere vægt.
Dumbbell Lateral Raises
8 x 16 kg.
8 x 16 kg.
8 x 16 kg.
6 x 16 kg.
Extended With:
Dumbbell Upright Row
5 x 16 kg.
5 x 16 kg.
5 x 16 kg.
6 x 16 kg.
EZ-Barbell Underhand Front Raises
12 x 15 kg.
12 x 15 kg.
12 x 15 kg.
Super-setted med:
High Pulley Rear Delt Cable Crossover
12 x 10 kg.
12 x 10 kg.
12 x 10 kg.
Close-Grip Bench Press
8 x 60 kg.
8 x 60 kg.
8 x 60 kg.
8 x 60 kg.
Straight Bar Cable Push-Down - Okklusion 30 sec. pause
23 x 20 kg.
15 x 20 kg.
12 x 20 kg.
10 x 20 kg. -> Drop-set 12 x 10 kg.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #133
- Legs, Back & Bi's
Leg Press
15 x 160 lbs
12 x 240 lbs
10 x 350 lbs
10 x 350 lbs
10 x 350 lbs
10 x 350 lbs
Leg Extensions - Okklusion 30 sek. pause
15 x 100 lbs
15 x 100 lbs
15 x 100 lbs
15 x 100 lbs
Romanian Deadlift -> Barbell Bent Over Row x2
5-5-5-5 x 80 kg.
5-5-5-5 x 80 kg.
5-5-5-5 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 5 x 50 kg.
Seated Cable Row
15 x 50 kg.
15 x 50 kg.
15 x 50 kg. -> Drop-set 10 x 40 kg. -> Triple Drop 10 x 40 kg.
Drag Curl
8 x 35 kg.
6 x 35 kg.
10 x 30 kg.
10 x 30 kg.
Extended with:
Barbell 'Cheated' Curl
3 x 35 kg.
3 x 35 kg.
3 x 30 kg.
3 x 30 kg.
EZ-Barbell Spider Curl, Okklusion 30 sek. pause
15 x 15 kg.
15 x 15 kg.
15 x 15 kg.
15 x 15 kg.
Straight Arm Pull-Down
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
- Legs, Back & Bi's
Leg Press
15 x 160 lbs
12 x 240 lbs
10 x 350 lbs
10 x 350 lbs
10 x 350 lbs
10 x 350 lbs
Leg Extensions - Okklusion 30 sek. pause
15 x 100 lbs
15 x 100 lbs
15 x 100 lbs
15 x 100 lbs
Romanian Deadlift -> Barbell Bent Over Row x2
5-5-5-5 x 80 kg.
5-5-5-5 x 80 kg.
5-5-5-5 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 5 x 50 kg.
Seated Cable Row
15 x 50 kg.
15 x 50 kg.
15 x 50 kg. -> Drop-set 10 x 40 kg. -> Triple Drop 10 x 40 kg.
Drag Curl
8 x 35 kg.
6 x 35 kg.
10 x 30 kg.
10 x 30 kg.
Extended with:
Barbell 'Cheated' Curl
3 x 35 kg.
3 x 35 kg.
3 x 30 kg.
3 x 30 kg.
EZ-Barbell Spider Curl, Okklusion 30 sek. pause
15 x 15 kg.
15 x 15 kg.
15 x 15 kg.
15 x 15 kg.
Straight Arm Pull-Down
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #134
- Chest, Deltz & Tri's
Barbell Bench Press
15 x 50 kg.
12 x 70 kg.
8 x 80 kg.
5 x 90 kg.
1 x 100 kg.
15 x 60 kg.
15 x 60 kg.
Incline Dumbbell Fly
6 x 23 kg.
6 x 23 kg.
5 x 23 kg.
5 x 23 kg.
Extended With:
Incline Dumbbell Press
6 x 23 kg.
6 x 23 kg.
5 x 23 kg.
5 x 23 kg.
Cable Crossover - "Mega" Drop-set
8 x 30 kg.
6 x 25 kg.
8 x 20 kg.
8 x 15 kg.
10 x 10 kg.
One Arm Cable Lateral Raises
12 x 10 kg.
12 x 10 kg.
10 x 10 kg.
10 x 10 kg.
Sidste to sæt køres bagom ryggen.
EZ-Barbell Underhand Front Raises*
12 x 15 kg.
12 x 15 kg.
12 x 15 kg.
Super-setted med:
High Pulley Rear Delt Cable Crossover*
15 x 10 kg.
15 x 10 kg.
12 x 10 kg.
Close-Grip Bench Press*
8 x 60 kg.
8 x 60 kg.
8 x 60 kg.
8 x 60 kg.
Low Pulley Cable OH Rope Extensions, 30 sec. pause
15 x 10 kg.
12 x 10 kg.
12 x 10 kg.
12 x 10 kg.
Tricep Kickback
12 x 4 kg.
12 x 4 kg.
+ Lidt abs.
* = Vægtforøgelse til næste gang.
- Chest, Deltz & Tri's
Barbell Bench Press
15 x 50 kg.
12 x 70 kg.
8 x 80 kg.
5 x 90 kg.
1 x 100 kg.
15 x 60 kg.
15 x 60 kg.
Incline Dumbbell Fly
6 x 23 kg.
6 x 23 kg.
5 x 23 kg.
5 x 23 kg.
Extended With:
Incline Dumbbell Press
6 x 23 kg.
6 x 23 kg.
5 x 23 kg.
5 x 23 kg.
Cable Crossover - "Mega" Drop-set
8 x 30 kg.
6 x 25 kg.
8 x 20 kg.
8 x 15 kg.
10 x 10 kg.
One Arm Cable Lateral Raises
12 x 10 kg.
12 x 10 kg.
10 x 10 kg.
10 x 10 kg.
Sidste to sæt køres bagom ryggen.
EZ-Barbell Underhand Front Raises*
12 x 15 kg.
12 x 15 kg.
12 x 15 kg.
Super-setted med:
High Pulley Rear Delt Cable Crossover*
15 x 10 kg.
15 x 10 kg.
12 x 10 kg.
Close-Grip Bench Press*
8 x 60 kg.
8 x 60 kg.
8 x 60 kg.
8 x 60 kg.
Low Pulley Cable OH Rope Extensions, 30 sec. pause
15 x 10 kg.
12 x 10 kg.
12 x 10 kg.
12 x 10 kg.
Tricep Kickback
12 x 4 kg.
12 x 4 kg.
+ Lidt abs.
* = Vægtforøgelse til næste gang.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #135
- Legs, Back & Bi's
Leg Press
15 x 150 lbs
15 x 200 lbs
12 x 250 lbs
12 x 300 lbs
10 x 350 lbs
8 x 400 lbs
Leg Extensions, Okklusion 30 sec. pause
15 x 80 lbs
12 x 100 lbs
12 x 100 lbs
12 x 100 lbs
Seated Leg Curls
12 x 120 lbs
12 x 120 lbs
12 x 100 lbs
12 x 100 lbs
Underhand Barbell Row
15 x 60 kg.
12 x 70 kg.
8 x 80 kg.
6 x 90 kg.
15 x 70 kg.
15 x 70 kg.
Wide-Grip Pull-Down
8 x 70 kg.
6 x 70 kg.
8 x 60 kg.
8 x 60 kg.
Extended with:
Underhand Pull-Down
4 x 70 kg.
3 x 70 kg.
4 x 60 kg.
4 x 60 kg.
Straight Arm Rope Pull-Down
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Barbell Curl*
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
Ez-Barbell Preacher Curl
10 x 25 kg.
10 x 25 kg.
8 x 25 kg.
8 x 25 kg. -> Drop-set 15 x 15 kg.
Dumbbell Hammer Curl
8 x 14 kg.
8 x 14 kg.
Wide-Grip Pull-Down - Siddende omvendt, ingen låste ben
25 x 40 kg.
15 x 40 kg.
15 x 40 kg.
- Legs, Back & Bi's
Leg Press
15 x 150 lbs
15 x 200 lbs
12 x 250 lbs
12 x 300 lbs
10 x 350 lbs
8 x 400 lbs
Leg Extensions, Okklusion 30 sec. pause
15 x 80 lbs
12 x 100 lbs
12 x 100 lbs
12 x 100 lbs
Seated Leg Curls
12 x 120 lbs
12 x 120 lbs
12 x 100 lbs
12 x 100 lbs
Underhand Barbell Row
15 x 60 kg.
12 x 70 kg.
8 x 80 kg.
6 x 90 kg.
15 x 70 kg.
15 x 70 kg.
Wide-Grip Pull-Down
8 x 70 kg.
6 x 70 kg.
8 x 60 kg.
8 x 60 kg.
Extended with:
Underhand Pull-Down
4 x 70 kg.
3 x 70 kg.
4 x 60 kg.
4 x 60 kg.
Straight Arm Rope Pull-Down
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Barbell Curl*
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
Ez-Barbell Preacher Curl
10 x 25 kg.
10 x 25 kg.
8 x 25 kg.
8 x 25 kg. -> Drop-set 15 x 15 kg.
Dumbbell Hammer Curl
8 x 14 kg.
8 x 14 kg.
Wide-Grip Pull-Down - Siddende omvendt, ingen låste ben
25 x 40 kg.
15 x 40 kg.
15 x 40 kg.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #135
- Chest, Deltz & Tri's
Barbell Bench Press
15 x 50 kg.
12 x 70 kg.
10 x 80 kg. +2
6 x 90 kg. +1
2 x 100 kg. +1
12 x 70 kg.
10 x 70 kg. -> Drop-set 8 x 50 kg.
Incline Dumbbell Fly
6 x 23 kg.
6 x 23 kg.
6 x 23 kg.
6 x 23 kg.
Extended With:
Incline Dumbbell Press
6 x 23 kg.
6 x 23 kg.
5 x 23 kg.
5 x 23 kg.
Low Puley Cable Crossover
12 x 15 kg.
10 x 15 kg.
15 x 10 kg.
12 x 10 kg.
One Arm Cable Lateral Raises - Behind The Back
12 x 10 kg.
12 x 10 kg.
10 x 10 kg.
10 x 10 kg.
Plate Front Raises
10 x 20 kg.
8 x 20 kg.
8 x 20 kg.
Super-setted med:
High Pulley Rear Delt Cable Crossover
10 x 15 kg.
10 x 15 kg.
10 x 15 kg.
Close-Grip Bench Press
8 x 65 kg.
8 x 65 kg.
6 x 65 kg.
5 x 65 kg.
Low Pulley Cable OH Rope Extensions, 30 sec. pause
20 x 10 kg.
15 x 10 kg.
12 x 10 kg.
12 x 10 kg.
Tricep Kickback
12 x 4 kg.
10 x 5 kg.
- Chest, Deltz & Tri's
Barbell Bench Press
15 x 50 kg.
12 x 70 kg.
10 x 80 kg. +2
6 x 90 kg. +1
2 x 100 kg. +1
12 x 70 kg.
10 x 70 kg. -> Drop-set 8 x 50 kg.
Incline Dumbbell Fly
6 x 23 kg.
6 x 23 kg.
6 x 23 kg.
6 x 23 kg.
Extended With:
Incline Dumbbell Press
6 x 23 kg.
6 x 23 kg.
5 x 23 kg.
5 x 23 kg.
Low Puley Cable Crossover
12 x 15 kg.
10 x 15 kg.
15 x 10 kg.
12 x 10 kg.
One Arm Cable Lateral Raises - Behind The Back
12 x 10 kg.
12 x 10 kg.
10 x 10 kg.
10 x 10 kg.
Plate Front Raises
10 x 20 kg.
8 x 20 kg.
8 x 20 kg.
Super-setted med:
High Pulley Rear Delt Cable Crossover
10 x 15 kg.
10 x 15 kg.
10 x 15 kg.
Close-Grip Bench Press
8 x 65 kg.
8 x 65 kg.
6 x 65 kg.
5 x 65 kg.
Low Pulley Cable OH Rope Extensions, 30 sec. pause
20 x 10 kg.
15 x 10 kg.
12 x 10 kg.
12 x 10 kg.
Tricep Kickback
12 x 4 kg.
10 x 5 kg.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #136
- Legs, Back & Bi's
Box Barbell Squat
15 x 50 kg.
15 x 70 kg.
12 x 80 kg.
8 x 90 kg.
6 x 100 kg.
Rack Pulls
15 x 70 kg.
12 x 90 kg.
8 x 110 kg.
3 x 130 kg.
8 x 90 kg.
Corner Close-Grip T-Bar Rows
15 x 50 kg.
12 x 70 kg.
12 x 70 kg.
12 x 70 kg.
Corner Wide-Grip T-Bar Rows
15 x 50 kg.
12 x 50 kg.
12 x 50 kg.
Wide-Grip Pull-Down - Siddende movendt, ikke låste ben
12 x 50 kg.
12 x 50 kg.
10 x 50 kg.
10 x 50 kg. -> Drop-set 8 x 40 kg.
Straight Arm Pull-Down w. Rope
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Seated Incline Dumbbell Curl
10 x 14 kg.
8 x 14 kg.
8 x 14 kg.
6 x 14 kg.
Barbell Curl
8 x 30 kg.
8 x 30 kg.
8 x 30 kg.
8 x 30 kg. -> Drop-set 6 x 24 kg. -> Triple Drop-set 6 x 20 kg.
Seated Smith-Machine Calf Raises
20 x 50 kg.
15 x 50 kg.
15 x 50 kg.
12 x 50 kg.
- Legs, Back & Bi's
Box Barbell Squat
15 x 50 kg.
15 x 70 kg.
12 x 80 kg.
8 x 90 kg.
6 x 100 kg.
Rack Pulls
15 x 70 kg.
12 x 90 kg.
8 x 110 kg.
3 x 130 kg.
8 x 90 kg.
Corner Close-Grip T-Bar Rows
15 x 50 kg.
12 x 70 kg.
12 x 70 kg.
12 x 70 kg.
Corner Wide-Grip T-Bar Rows
15 x 50 kg.
12 x 50 kg.
12 x 50 kg.
Wide-Grip Pull-Down - Siddende movendt, ikke låste ben
12 x 50 kg.
12 x 50 kg.
10 x 50 kg.
10 x 50 kg. -> Drop-set 8 x 40 kg.
Straight Arm Pull-Down w. Rope
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Seated Incline Dumbbell Curl
10 x 14 kg.
8 x 14 kg.
8 x 14 kg.
6 x 14 kg.
Barbell Curl
8 x 30 kg.
8 x 30 kg.
8 x 30 kg.
8 x 30 kg. -> Drop-set 6 x 24 kg. -> Triple Drop-set 6 x 20 kg.
Seated Smith-Machine Calf Raises
20 x 50 kg.
15 x 50 kg.
15 x 50 kg.
12 x 50 kg.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #137
- Chest, Delts & Tri's
Dumbbell Incline Press
15 x 18 kg.
15 x 18 kg.
12 x 30 kg.
10 x 30 kg.
10 x 30 kg.
8 x 30 kg.
Low Incline Dumbbell Fly
15 x 18 kg.
12 x 18 kg.
12 x 18 kg.
10 x 18 kg.
Wide-Grip Push-Ups
20
15
15
Arnold Dumbbell Press
12 x 18 kg.
12 x 18 kg.
10 x 18 kg.
10 x 18 kg.
One Arm Cable Lateral Raise
10 x 10 kg.
10 x 10 kg.
10 x 10 kg.
EZ-Barbell Underhand Front Raise
8 x 20 kg.
8 x 20 kg.
8 x 20 kg.
Super-setted med:
Face Pulls
15 x 20 kg.
15 x 20 kg.
10 x 30 kg.
Cable OH Tricep Extensions, Okklusion 30 sek pause
30 x 10 kg.
8 x 20 kg.
8 x 15 kg.
15 x 10 kg.
12 x 10 kg.
12 x 10 kg.
10 x 10 kg.
Dumbbell Kickback
10 x 4 kg.
10 x 4 kg.
- Chest, Delts & Tri's
Dumbbell Incline Press
15 x 18 kg.
15 x 18 kg.
12 x 30 kg.
10 x 30 kg.
10 x 30 kg.
8 x 30 kg.
Low Incline Dumbbell Fly
15 x 18 kg.
12 x 18 kg.
12 x 18 kg.
10 x 18 kg.
Wide-Grip Push-Ups
20
15
15
Arnold Dumbbell Press
12 x 18 kg.
12 x 18 kg.
10 x 18 kg.
10 x 18 kg.
One Arm Cable Lateral Raise
10 x 10 kg.
10 x 10 kg.
10 x 10 kg.
EZ-Barbell Underhand Front Raise
8 x 20 kg.
8 x 20 kg.
8 x 20 kg.
Super-setted med:
Face Pulls
15 x 20 kg.
15 x 20 kg.
10 x 30 kg.
Cable OH Tricep Extensions, Okklusion 30 sek pause
30 x 10 kg.
8 x 20 kg.
8 x 15 kg.
15 x 10 kg.
12 x 10 kg.
12 x 10 kg.
10 x 10 kg.
Dumbbell Kickback
10 x 4 kg.
10 x 4 kg.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #138
- Legs, Back & Bi's
Box Barbell Squat
15 x 50 kg.
8 x 90 kg.
8 x 90 kg.
8 x 90 kg.
6 x 100 kg. -> Back-Squat 15 x 70 kg.
Dumbbell Stiff-legged Deadlift
12 x 26 kg.
12 x 26 kg.
12 x 26 kg.
- Med pause i bunden.
Corner Close-Grip T-Bar Rows
12 x 70 kg.
12 x 70 kg.
12 x 70 kg.
12 x 70 kg. -> Drop-set 8 x 50 kg.
Wide-Grip Pull-Down
10 x 60 kg.
10 x 60 kg.
8 x 60 kg.
8 x 60 kg. -> Drop-set 8 x 40 kg.
Close-Grip Pull-Down
12 x 50 kg.
12 x 50 kg.
12 x 50 kg.
Straight Arm Pull-Down w. Rope
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Barbell Curl
8 x 32,5 kg.
8 x 32,5 kg.
8 x 32,5 kg.
8 x 32,5 kg.
High Pulley Lying Cable Rope Curls
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
- Legs, Back & Bi's
Box Barbell Squat
15 x 50 kg.
8 x 90 kg.
8 x 90 kg.
8 x 90 kg.
6 x 100 kg. -> Back-Squat 15 x 70 kg.
Dumbbell Stiff-legged Deadlift
12 x 26 kg.
12 x 26 kg.
12 x 26 kg.
- Med pause i bunden.
Corner Close-Grip T-Bar Rows
12 x 70 kg.
12 x 70 kg.
12 x 70 kg.
12 x 70 kg. -> Drop-set 8 x 50 kg.
Wide-Grip Pull-Down
10 x 60 kg.
10 x 60 kg.
8 x 60 kg.
8 x 60 kg. -> Drop-set 8 x 40 kg.
Close-Grip Pull-Down
12 x 50 kg.
12 x 50 kg.
12 x 50 kg.
Straight Arm Pull-Down w. Rope
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Barbell Curl
8 x 32,5 kg.
8 x 32,5 kg.
8 x 32,5 kg.
8 x 32,5 kg.
High Pulley Lying Cable Rope Curls
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #139
- Chest, Delts & Tri's
Barbell Bench Press
10 x 75 kg.
10 x 75 kg.
10 x 75 kg.
8 x 80 kg. 30 sek pause 4 x 80 kg. 30 sek pause 2 x 80 kg. (14 reps)
Dumbbell Incline Bench Press
8 x 30 kg.
8 x 30 kg.
8 x 30 kg.
8 x 30 kg. 30 sek pause 3 x 30 kg. (11 reps)
Cable Crossover
15 x 20 kg.
12 x 20 kg.
12 x 20 kg.
8 x 25 kg. -> Drop-set 10 x 20 kg.
Military Press
10 x 50 kg.
10 x 50 kg.
8 x 50 kg.
7 x 50 kg. 30 sek pause 4 x 50 kg. 30 sek pause 2 x 50 kg. (13 reps)
Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
8 x 14 kg. 30 sek pause 3 x 14 kg. (11 reps)
Close-Grip Bench Press
10 x 60 kg.
10 x 60 kg.
8 x 60 kg.
8 x 60 kg. 30 sek pause 4 x 60 kg. 30 sek pause 3 x 60 kg. (15 reps)
Triceps Push-Down w. Straight Bar
10 x 30 kg.
10 x 30 kg.
8 x 30 kg.
6 x 30 kg. -> Drop-set 8 x 20 kg.
- Chest, Delts & Tri's
Barbell Bench Press
10 x 75 kg.
10 x 75 kg.
10 x 75 kg.
8 x 80 kg. 30 sek pause 4 x 80 kg. 30 sek pause 2 x 80 kg. (14 reps)
Dumbbell Incline Bench Press
8 x 30 kg.
8 x 30 kg.
8 x 30 kg.
8 x 30 kg. 30 sek pause 3 x 30 kg. (11 reps)
Cable Crossover
15 x 20 kg.
12 x 20 kg.
12 x 20 kg.
8 x 25 kg. -> Drop-set 10 x 20 kg.
Military Press
10 x 50 kg.
10 x 50 kg.
8 x 50 kg.
7 x 50 kg. 30 sek pause 4 x 50 kg. 30 sek pause 2 x 50 kg. (13 reps)
Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
8 x 14 kg. 30 sek pause 3 x 14 kg. (11 reps)
Close-Grip Bench Press
10 x 60 kg.
10 x 60 kg.
8 x 60 kg.
8 x 60 kg. 30 sek pause 4 x 60 kg. 30 sek pause 3 x 60 kg. (15 reps)
Triceps Push-Down w. Straight Bar
10 x 30 kg.
10 x 30 kg.
8 x 30 kg.
6 x 30 kg. -> Drop-set 8 x 20 kg.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #140
- Back & Bi's
Corner Made Close-Grip T-bar Row
15 x 50 kg.
12 x 70 kg.
10 x 80 kg.
8 x 80 kg.
12 x 70 kg.
20 x 50 kg.
Wide-Grip Pull-Down
12 x 60 kg.
10 x 60 kg.
8 x 60 kg.
8 x 60 kg. -> 30 sek pause 4 x 60 kg. -> 30 sek pause 3 x 60 kg. (15 reps)
Corner Made Wide-Grip T-bar Row
15 x 50 kg.
15 x 50 kg.
15 x 50 kg.
Straight Arm Pull-Down w. Rope
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Ez-Barbell Curl
12 x 25 kg. - Smalt grep
12 x 25 kg. - Smalt grep
12 x 25 kg. - Smalt grep
12 x 25 kg. - Bredt grep
12 x 25 kg. - Bredt grep
12 x 25 kg. - Bredt grep
High Pulley Cable Curls
10 x 20 kg.
10 x 20 kg.
12 x 15 kg.
12 x 15 kg.
- Back & Bi's
Corner Made Close-Grip T-bar Row
15 x 50 kg.
12 x 70 kg.
10 x 80 kg.
8 x 80 kg.
12 x 70 kg.
20 x 50 kg.
Wide-Grip Pull-Down
12 x 60 kg.
10 x 60 kg.
8 x 60 kg.
8 x 60 kg. -> 30 sek pause 4 x 60 kg. -> 30 sek pause 3 x 60 kg. (15 reps)
Corner Made Wide-Grip T-bar Row
15 x 50 kg.
15 x 50 kg.
15 x 50 kg.
Straight Arm Pull-Down w. Rope
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Ez-Barbell Curl
12 x 25 kg. - Smalt grep
12 x 25 kg. - Smalt grep
12 x 25 kg. - Smalt grep
12 x 25 kg. - Bredt grep
12 x 25 kg. - Bredt grep
12 x 25 kg. - Bredt grep
High Pulley Cable Curls
10 x 20 kg.
10 x 20 kg.
12 x 15 kg.
12 x 15 kg.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #141
- Chest, Deltz & Tri's
Barbell Bench Press, Machine Chest Dips, Cable Crossover, High Incline Dumbbell Shoulder Press, Dumbbell Lateral Raises, Cable Overhead Tricep Extension, Skullcrusher.
- Chest, Deltz & Tri's
Barbell Bench Press, Machine Chest Dips, Cable Crossover, High Incline Dumbbell Shoulder Press, Dumbbell Lateral Raises, Cable Overhead Tricep Extension, Skullcrusher.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #142
- Chest, Deltz & Tri's
Barbell Bench Press - Ca. 1 min pause
8 x 80 kg.
6 x 80 kg.
6 x 80 kg.
6 x 80 kg.
6 x 80 kg.
6 x 80 kg.
Incline Dumbbell Fly
8 x 23 kg.
6 x 23 kg.
6 x 23 kg.
6 x 23 kg.
Extended with:
Incline Dumbbell Press
8 x 23 kg.
6 x 23 kg.
5 x 23 kg.
5 x 23 kg.
Cable Crossover
12 x 25 kg.
12 x 25 kg.
10 x 25 kg.
10 x 25 kg. -> Drop-set 10 x 20 kg.
One Arm Standing Dumbbell Shoulder Press
12 x 18 kg.
12 x 18 kg.
10 x 18 kg.
10 x 18 kg.
Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
Bent Over Dumbbell Rear Delt Fly
12 x 4 kg.
12 x 4 kg.
12 x 4 kg.
Ez-Barbell Skullcrusher
12 x 25 kg.
12 x 25 kg.
12 x 25 kg.
10 x 25 kg.
10 x 25 kg.
Rope Push-Down
10 x 20 kg.
10 x 20 kg.
8 x 20 kg. -> Drop-set 10 x 10 kg.
- Chest, Deltz & Tri's
Barbell Bench Press - Ca. 1 min pause
8 x 80 kg.
6 x 80 kg.
6 x 80 kg.
6 x 80 kg.
6 x 80 kg.
6 x 80 kg.
Incline Dumbbell Fly
8 x 23 kg.
6 x 23 kg.
6 x 23 kg.
6 x 23 kg.
Extended with:
Incline Dumbbell Press
8 x 23 kg.
6 x 23 kg.
5 x 23 kg.
5 x 23 kg.
Cable Crossover
12 x 25 kg.
12 x 25 kg.
10 x 25 kg.
10 x 25 kg. -> Drop-set 10 x 20 kg.
One Arm Standing Dumbbell Shoulder Press
12 x 18 kg.
12 x 18 kg.
10 x 18 kg.
10 x 18 kg.
Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
Bent Over Dumbbell Rear Delt Fly
12 x 4 kg.
12 x 4 kg.
12 x 4 kg.
Ez-Barbell Skullcrusher
12 x 25 kg.
12 x 25 kg.
12 x 25 kg.
10 x 25 kg.
10 x 25 kg.
Rope Push-Down
10 x 20 kg.
10 x 20 kg.
8 x 20 kg. -> Drop-set 10 x 10 kg.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #143
- Back & Bi's
Corner Made Close-Grip T-bar Row
15 x 50 kg.
12 x 70 kg.
10 x 80 kg.
8 x 80 kg.
12 x 70 kg.
10 x 70 kg.
Wide-Grip Pull-Down
12 x 60 kg.
10 x 60 kg.
8 x 60 kg.
8 x 60 kg. -> Drop-set 8 x 50 kg.
Seated Cable Row
15 x 50 kg.
15 x 50 kg.
15 x 50 kg.
15 x 50 kg.
Straight Arm Pull-Down w. Rope
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Barbell Curl
10 x 40 kg.
10 x 40 kg.
8 x 40 kg.
6 x 40 kg.
Barbell Drag Curl
10 x 30 kg.
8 x 30 kg.
10 x 24 kg.
10 x 24 kg.
- Back & Bi's
Corner Made Close-Grip T-bar Row
15 x 50 kg.
12 x 70 kg.
10 x 80 kg.
8 x 80 kg.
12 x 70 kg.
10 x 70 kg.
Wide-Grip Pull-Down
12 x 60 kg.
10 x 60 kg.
8 x 60 kg.
8 x 60 kg. -> Drop-set 8 x 50 kg.
Seated Cable Row
15 x 50 kg.
15 x 50 kg.
15 x 50 kg.
15 x 50 kg.
Straight Arm Pull-Down w. Rope
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Barbell Curl
10 x 40 kg.
10 x 40 kg.
8 x 40 kg.
6 x 40 kg.
Barbell Drag Curl
10 x 30 kg.
8 x 30 kg.
10 x 24 kg.
10 x 24 kg.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #144
- Legs, Calves & Abs
Leg Extensions
20 x 40 lbs
15 x 40 lbs
Barbell Back Squat
15 x 70 kg.
12 x 80 kg.
18 x 90 kg.
6 x 100 kg.
3 x 110 kg.
15 x 70 kg.
Barbell Front Squat
12 x 60 kg.
12 x 60 kg.
10 x 60 kg.
10 x 60 kg.
Barbell Lunges
24 x 30 kg. (12 pr ben)
24 x 30 kg. (12 pr ben)
24 x 30 kg. (12 pr ben)
Leg Extensions
15 x 70 lbs
15 x 70 lbs
15 x 70 lbs
15 x 70 lbs
15 x 70 lbs
Dumbbell Stiff-Legged Deadlift - 2 sek. pause i bunden
12 x 26 kg.
12 x 26 kg.
12 x 26 kg.
12 x 26 kg.
Seated Leg Curls
12 x 100 lbs
12 x 100 lbs
10 x 100 lbs
10 x 100 lbs
Super-setted med:
Seated Smith-Machine Calf Raises
4x60 kg.xFailure (15-30 reps)
Seated Smith-Machine Calf Raises
2x40 kg.xFailure (30-50 reps)
Abs Circuit 8 min.
- Legs, Calves & Abs
Leg Extensions
20 x 40 lbs
15 x 40 lbs
Barbell Back Squat
15 x 70 kg.
12 x 80 kg.
18 x 90 kg.
6 x 100 kg.
3 x 110 kg.
15 x 70 kg.
Barbell Front Squat
12 x 60 kg.
12 x 60 kg.
10 x 60 kg.
10 x 60 kg.
Barbell Lunges
24 x 30 kg. (12 pr ben)
24 x 30 kg. (12 pr ben)
24 x 30 kg. (12 pr ben)
Leg Extensions
15 x 70 lbs
15 x 70 lbs
15 x 70 lbs
15 x 70 lbs
15 x 70 lbs
Dumbbell Stiff-Legged Deadlift - 2 sek. pause i bunden
12 x 26 kg.
12 x 26 kg.
12 x 26 kg.
12 x 26 kg.
Seated Leg Curls
12 x 100 lbs
12 x 100 lbs
10 x 100 lbs
10 x 100 lbs
Super-setted med:
Seated Smith-Machine Calf Raises
4x60 kg.xFailure (15-30 reps)
Seated Smith-Machine Calf Raises
2x40 kg.xFailure (30-50 reps)
Abs Circuit 8 min.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #142
- Chest, Deltz & Tri's
Barbell Bench Press - Ca. 1 min pause
6 x 80 kg.
6 x 80 kg.
6 x 80 kg.
6 x 80 kg.
6 x 80 kg.
6 x 80 kg.
Incline Dumbbell Fly
8 x 23 kg.
6 x 23 kg.
6 x 23 kg.
6 x 23 kg.
Extended with:
Incline Dumbbell Press
8 x 23 kg.
6 x 23 kg.
6 x 23 kg.
6 x 23 kg.
Cable Crossover
12 x 25 kg.
12 x 25 kg.
10 x 25 kg.
10 x 25 kg. -> Drop-set 10 x 20 kg.
One Arm Standing Dumbbell Shoulder Press
10 x 20 kg.
10 x 20 kg.
8 x 20 kg.
8 x 20 kg.
One Arm Cable Lateral Raise
15 x 10 kg.
12 x 10 kg.
12 x 10 kg.
10 x 10 kg.
Close-Grip Bench Press
10 x 60 kg.
9 x 60 kg.
8 x 60 kg.
8 x 60 kg.
Ez-Barbell Skullcrusher
12 x 25 kg.
12 x 25 kg.
10 x 25 kg.
10 x 25 kg.
Abs Circuit 8 min.
- Chest, Deltz & Tri's
Barbell Bench Press - Ca. 1 min pause
6 x 80 kg.
6 x 80 kg.
6 x 80 kg.
6 x 80 kg.
6 x 80 kg.
6 x 80 kg.
Incline Dumbbell Fly
8 x 23 kg.
6 x 23 kg.
6 x 23 kg.
6 x 23 kg.
Extended with:
Incline Dumbbell Press
8 x 23 kg.
6 x 23 kg.
6 x 23 kg.
6 x 23 kg.
Cable Crossover
12 x 25 kg.
12 x 25 kg.
10 x 25 kg.
10 x 25 kg. -> Drop-set 10 x 20 kg.
One Arm Standing Dumbbell Shoulder Press
10 x 20 kg.
10 x 20 kg.
8 x 20 kg.
8 x 20 kg.
One Arm Cable Lateral Raise
15 x 10 kg.
12 x 10 kg.
12 x 10 kg.
10 x 10 kg.
Close-Grip Bench Press
10 x 60 kg.
9 x 60 kg.
8 x 60 kg.
8 x 60 kg.
Ez-Barbell Skullcrusher
12 x 25 kg.
12 x 25 kg.
10 x 25 kg.
10 x 25 kg.
Abs Circuit 8 min.
-
- Reputation point: 0
- Indlæg: 582
- Tilmeldt: 23. okt 2011, 15:22
- Geografisk sted: København N
- Styrkeliste
- - Bænkpres: 105.00
- - Squat: 135.00
- - Dødløft: 160.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #143
- Chest, Deltz & Tri's
Lille update:
Da jeg er flyttet fra Bornholm til egen lejlighed på Nørrebro, har jeg self. derfor også flyttet træningscenter, derfor træner jeg nu i Fresh Fitness på Esromgade. Da det var mit første træningspas i det nye center, var jeg ikke rigtig opmærksom på diverse maskinerne med "blokke-vægte".
Barbell Incline Bench Press
15 x 50 kg.
15 x 50 kg.
6 x 80 kg.
5 x 80 kg.
- Skulle have været 70 kg.^
12 x 60 kg.
10 x 60 kg.
10 x 60 kg.
Chest Dips
4 sæt x Failure
Low Incline Dumbbell Fly
15 x 17,5 kg.
12 x 17,5 kg.
12 x 17,5 kg.
Peck Deck Machine
4 sæt
Fik ikke talt blokke.
Barbell Press Behind The Neck
10 x 40 kg.
10 x 40 kg.
8 x 40 kg.
8 x 40 kg.
Dumbbell Lateral Raises
12 x 10 kg.
12 x 10 kg.
12 x 10 kg.
12 x 10 kg. - Drop-set 8 x 7 kg.
Close-Grip Bench Press
10 x 50 kg.
9 x 50 kg.
8 x 50 kg.
8 x 50 kg.
Rope Push-Down
12 x 30 kg.
12 x 30 kg.
10 x 30 kg.
10 x 30 kg. -> Drop-set 8 x 20 kg.
Rear Delt machine Fly
3 sæt
- Glemte igen at tælle blokke.
Hanging Supported Leg Raises
4 x Failure
- Chest, Deltz & Tri's
Lille update:
Da jeg er flyttet fra Bornholm til egen lejlighed på Nørrebro, har jeg self. derfor også flyttet træningscenter, derfor træner jeg nu i Fresh Fitness på Esromgade. Da det var mit første træningspas i det nye center, var jeg ikke rigtig opmærksom på diverse maskinerne med "blokke-vægte".
Barbell Incline Bench Press
15 x 50 kg.
15 x 50 kg.
6 x 80 kg.
5 x 80 kg.
- Skulle have været 70 kg.^
12 x 60 kg.
10 x 60 kg.
10 x 60 kg.
Chest Dips
4 sæt x Failure
Low Incline Dumbbell Fly
15 x 17,5 kg.
12 x 17,5 kg.
12 x 17,5 kg.
Peck Deck Machine
4 sæt
Fik ikke talt blokke.
Barbell Press Behind The Neck
10 x 40 kg.
10 x 40 kg.
8 x 40 kg.
8 x 40 kg.
Dumbbell Lateral Raises
12 x 10 kg.
12 x 10 kg.
12 x 10 kg.
12 x 10 kg. - Drop-set 8 x 7 kg.
Close-Grip Bench Press
10 x 50 kg.
9 x 50 kg.
8 x 50 kg.
8 x 50 kg.
Rope Push-Down
12 x 30 kg.
12 x 30 kg.
10 x 30 kg.
10 x 30 kg. -> Drop-set 8 x 20 kg.
Rear Delt machine Fly
3 sæt
- Glemte igen at tælle blokke.
Hanging Supported Leg Raises
4 x Failure
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