Antagonist 3-Split #31
- Shoulders & Gunz
Opvarmning
5 min. elliptical
2 sæt press behind the neck + noget rotator cuff
Press Behind The Neck - Smith Machine
12 x 50 kg.
12 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.
10 x 12 kg.
10 x 12 kg. -> Drop-set 8 x 8 kg.
Underhand Barbell Front Raise
12 x 14 kg.
12 x 14 kg.
12 x 14 kg.
Super-setted med:
Seated Bent Over Rear Delt Fly
12 x 6 kg.
12 x 6 kg.
12 x 6 kg.
EZ-Barbell Curl
15 x 25 kg.
15 x 25 kg.
12 x 25 kg.
12 x 25 kg.
Skull Crusher
15 x 25 kg.
15 x 25 kg.
15 x 25 kg.
15 x 25 kg.
Concentration Curl - Arnold Style
12 x 14 kg.
10 x 14 kg.
10 x 14 kg.
Super-setted med:
Rope Tricep Push-Down - Lat Pull-Down
15 x 20 kg.
12 x 20 kg.
12 x 20 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 #32
- Hamstring, Calves & Back
Opvarmning
Elliptical 5 min.
Romanian Deadlift
15 x 50 kg.
12 x 60 kg.
10 x 70 kg.
8 x 80 kg.
Seated Leg Curl
15 x 50 kg.
15 x 50 kg.
12 x 50 kg.
- Super-setted med:
Smith Machine Calf Raises
15 x 80 kg.
15 x 80 kg.
15 x 80 kg.
Barbell Bent Over Row
8 x 80 kg.
8 x 80 kg.
8 x 80 kg.
8 x 80 kg. -> Extended Set Underhand Bent Over Row 3 x 80 kg.
Seated Cable Row, 100 rep challenge
20 x 40 kg.
25 x 40 kg.
25 x 40 kg.
30 x 40 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.
Straight Arm Pull-Down, 30 sek rest
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
- Hamstring, Calves & Back
Opvarmning
Elliptical 5 min.
Romanian Deadlift
15 x 50 kg.
12 x 60 kg.
10 x 70 kg.
8 x 80 kg.
Seated Leg Curl
15 x 50 kg.
15 x 50 kg.
12 x 50 kg.
- Super-setted med:
Smith Machine Calf Raises
15 x 80 kg.
15 x 80 kg.
15 x 80 kg.
Barbell Bent Over Row
8 x 80 kg.
8 x 80 kg.
8 x 80 kg.
8 x 80 kg. -> Extended Set Underhand Bent Over Row 3 x 80 kg.
Seated Cable Row, 100 rep challenge
20 x 40 kg.
25 x 40 kg.
25 x 40 kg.
30 x 40 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.
Straight Arm Pull-Down, 30 sek rest
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 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
3-Split #33
- Quadz & Chest
Opvarmning
5 min cykling
Barbell Front Squat
15 x 50 kg.
12 x 55 kg.
10 x 60 kg.
8 x 65 kg.
Leg Extensios
15 x 50 kg.
15 x 50 kg.
15 x 50 kg.
Barbell Bench Press
5 x 90 kg.
5 x 90 kg.
5 x 90 kg.
5 x 95 kg.
4 x 95 kg.
Incline Dumbbell Press
15 x 30 kg.
12 x 30 kg.
10 x 30 kg.
10 x 30 kg.
Chest Dips, 80 rep challenge
15 x BW
15 x BW
15 x BW
15 x BW
10 x BW
10 x BW
Cable Crossover, 30 sek pause
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
- Quadz & Chest
Opvarmning
5 min cykling
Barbell Front Squat
15 x 50 kg.
12 x 55 kg.
10 x 60 kg.
8 x 65 kg.
Leg Extensios
15 x 50 kg.
15 x 50 kg.
15 x 50 kg.
Barbell Bench Press
5 x 90 kg.
5 x 90 kg.
5 x 90 kg.
5 x 95 kg.
4 x 95 kg.
Incline Dumbbell Press
15 x 30 kg.
12 x 30 kg.
10 x 30 kg.
10 x 30 kg.
Chest Dips, 80 rep challenge
15 x BW
15 x BW
15 x BW
15 x BW
10 x BW
10 x BW
Cable Crossover, 30 sek pause
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 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
3-Split #34
- Shoulders & Gunz
Opvarmning
Elliptical 5 min
Rotator cuff
Press Behind The Neck
15 x 40 kg.
12 x 45 kg.
10 x 50 kg.
8 x 55 kg.
6 x 60 kg.
Seated Lateral Raises, Strict Form, 80 Rep Challenge
15 x 10 kg.
15 x 10 kg.
15 x 10 kg.
13 x 10 kg.
12 x 10 kg.
10 x 10 kg.
Incline Seated Dumbbell Front Raise
12 x 6 kg.
12 x 6 kg.
10 x 6 kg.
Super-setted med:
Dumbbell Rear Delt Rise
12 x 5 kg.
12 x 5 kg.
12 x 5 kg.
Seated Incline Dumbbell Curl
12 x 14 kg.
12 x 14 kg.
10 x 14 kg.
10 x 14 kg. -> Drop-set 8 x 9 kg.
EZ-Barbell Skullcrusher
12 x 30 kg.
12 x 30 kg.
12 x 30 kg.
12 x 30 kg. -> Extended set Close-Grip Bench Press 10 x 30 kg.
Cable Straight Bar Curl, Lat Pull-Down 30-45 sek pause
10 x 16 kg.
10 x 16 kg.
10 x 16 kg.
10 x 16 kg.
10 x 16 kg.
10 x 16 kg.
10 x 16 kg.
Cable Straight Bar Tricep Push-Down, Lat Pull-Down 30-45 sek pause
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
10 x 25 kg.
10 x 25 kg.
10 x 20 kg.
- Shoulders & Gunz
Opvarmning
Elliptical 5 min
Rotator cuff
Press Behind The Neck
15 x 40 kg.
12 x 45 kg.
10 x 50 kg.
8 x 55 kg.
6 x 60 kg.
Seated Lateral Raises, Strict Form, 80 Rep Challenge
15 x 10 kg.
15 x 10 kg.
15 x 10 kg.
13 x 10 kg.
12 x 10 kg.
10 x 10 kg.
Incline Seated Dumbbell Front Raise
12 x 6 kg.
12 x 6 kg.
10 x 6 kg.
Super-setted med:
Dumbbell Rear Delt Rise
12 x 5 kg.
12 x 5 kg.
12 x 5 kg.
Seated Incline Dumbbell Curl
12 x 14 kg.
12 x 14 kg.
10 x 14 kg.
10 x 14 kg. -> Drop-set 8 x 9 kg.
EZ-Barbell Skullcrusher
12 x 30 kg.
12 x 30 kg.
12 x 30 kg.
12 x 30 kg. -> Extended set Close-Grip Bench Press 10 x 30 kg.
Cable Straight Bar Curl, Lat Pull-Down 30-45 sek pause
10 x 16 kg.
10 x 16 kg.
10 x 16 kg.
10 x 16 kg.
10 x 16 kg.
10 x 16 kg.
10 x 16 kg.
Cable Straight Bar Tricep Push-Down, Lat Pull-Down 30-45 sek pause
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
10 x 30 kg.
10 x 25 kg.
10 x 25 kg.
10 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
3-Split #35
- Hamstring, Calves & Back
Opvarmning
Cykling 5 min.
Romanian Deadlift
15 x 50 kg.
12 x 60 kg.
10 x 70 kg.
8 x 80 kg.
Seated Leg Curl
15 x 50 kg.
15 x 50 kg.
12 x 50 kg.
- Super-setted med:
Bro Calf Raises
15 x 82,5 kg.
15 x 82,5 kg.
15 x 82,5 kg.
Underhand Barbell Bent Over Row
12 x 80 kg.
12 x 80 kg.
8 x 90 kg.
10 x 60 kg. -> Squezee
Seated Wide-Grip Cable Row, 80 rep challenge
15 x 40 kg.
15 x 40 kg.
15 x 40 kg.
15 x 40 kg.
20 x 40 kg.
Wide Grip Pull-Down
10 x 70 kg.
10 x 70 kg.
10 x 60 kg.
10 x 60 kg. -> Drop-set 8 x 40 kg.
Incline Chest Supported Dumbbell Row
10 x 18 kg.
10 x 18 kg.
12 x 14 kg.
12 x 14 kg.
+ Abs.
Eksperimentere lige for tiden meget med forskelllige øvelser, for at se hvad jeg finder bedst og også lidt udtrætningsteknikker for at gøre træningen lidt sjovere.
- Hamstring, Calves & Back
Opvarmning
Cykling 5 min.
Romanian Deadlift
15 x 50 kg.
12 x 60 kg.
10 x 70 kg.
8 x 80 kg.
Seated Leg Curl
15 x 50 kg.
15 x 50 kg.
12 x 50 kg.
- Super-setted med:
Bro Calf Raises
15 x 82,5 kg.
15 x 82,5 kg.
15 x 82,5 kg.
Underhand Barbell Bent Over Row
12 x 80 kg.
12 x 80 kg.
8 x 90 kg.
10 x 60 kg. -> Squezee
Seated Wide-Grip Cable Row, 80 rep challenge
15 x 40 kg.
15 x 40 kg.
15 x 40 kg.
15 x 40 kg.
20 x 40 kg.
Wide Grip Pull-Down
10 x 70 kg.
10 x 70 kg.
10 x 60 kg.
10 x 60 kg. -> Drop-set 8 x 40 kg.
Incline Chest Supported Dumbbell Row
10 x 18 kg.
10 x 18 kg.
12 x 14 kg.
12 x 14 kg.
+ Abs.
Eksperimentere lige for tiden meget med forskelllige øvelser, for at se hvad jeg finder bedst og også lidt udtrætningsteknikker for at gøre træningen lidt sjovere.
-
- 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 #36
- Quadz & Chest
Opvarmning
5 min cykling
Barbell Front Squat
15 x 50 kg.
12 x 55 kg.
10 x 60 kg.
8 x 65 kg.
Leg Extensions
15 x 50 kg.
15 x 50 kg.
15 x 50 kg.
Barbell Bench Press
5 x 100 kg.
4 x 100 kg.
4 x 100 kg.
3 x 100 kg.
3 x 100 kg.
Incline Dumbbell Press
12 x 30 kg.
12 x 30 kg.
12 x 30 kg.
10 x 30 kg.
Chest Dips
15 x BW
15 x BW
15 x BW
Super-setted med:
Push-Ups
12 x BW
10 x BW
8 x BW
Cable Crossover, 30 sek pause
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
- Quadz & Chest
Opvarmning
5 min cykling
Barbell Front Squat
15 x 50 kg.
12 x 55 kg.
10 x 60 kg.
8 x 65 kg.
Leg Extensions
15 x 50 kg.
15 x 50 kg.
15 x 50 kg.
Barbell Bench Press
5 x 100 kg.
4 x 100 kg.
4 x 100 kg.
3 x 100 kg.
3 x 100 kg.
Incline Dumbbell Press
12 x 30 kg.
12 x 30 kg.
12 x 30 kg.
10 x 30 kg.
Chest Dips
15 x BW
15 x BW
15 x BW
Super-setted med:
Push-Ups
12 x BW
10 x BW
8 x BW
Cable Crossover, 30 sek pause
10 x 20 kg.
10 x 20 kg.
10 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
3-Split #37
- Shoulders & Gunz
Opvarmning
Elliptical 5 min
Rotator cuff
Press Behind The Neck
10 x 55 kg.
10 x 55 kg.
8 x 55 kg.
8 x 55 kg. -> Drop-set 8 x 30 kg.
One Arm Lateral Raise
12 x 12 kg.
12 x 12 kg.
10 x 12 kg.
10 x 12 kg. -> Drop-set 10 x 8 kg.
Dumbbell Front Raise
12 x 7 kg.
12 x 7 kg.
12 x 7 kg.
Super-setted med:
Seated Face Pull
15 x 20 kg.
15 x 20 kg.
15 x 20 kg.
Seated Incline Dumbbell Curl
12 x 14 kg.
12 x 14 kg.
10 x 14 kg.
10 x 14 kg. -> Drop-set 8 x 10 kg.
EZ-Barbell Skullcrusher
12 x 30 kg.
12 x 30 kg.
12 x 30 kg.
12 x 30 kg. -> Extended set Close-Grip Bench Press 10 x 30 kg.
Cable Straight Bar Curl, Lat Pull-Down
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
Super-setted med:
Cable Rope Tricep Push-Down, Lat Pull-Down
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
Reverse Preacher Machine Curls
12 x 30 kg.
12 x 30 kg.
12 x 30 kg.
- Shoulders & Gunz
Opvarmning
Elliptical 5 min
Rotator cuff
Press Behind The Neck
10 x 55 kg.
10 x 55 kg.
8 x 55 kg.
8 x 55 kg. -> Drop-set 8 x 30 kg.
One Arm Lateral Raise
12 x 12 kg.
12 x 12 kg.
10 x 12 kg.
10 x 12 kg. -> Drop-set 10 x 8 kg.
Dumbbell Front Raise
12 x 7 kg.
12 x 7 kg.
12 x 7 kg.
Super-setted med:
Seated Face Pull
15 x 20 kg.
15 x 20 kg.
15 x 20 kg.
Seated Incline Dumbbell Curl
12 x 14 kg.
12 x 14 kg.
10 x 14 kg.
10 x 14 kg. -> Drop-set 8 x 10 kg.
EZ-Barbell Skullcrusher
12 x 30 kg.
12 x 30 kg.
12 x 30 kg.
12 x 30 kg. -> Extended set Close-Grip Bench Press 10 x 30 kg.
Cable Straight Bar Curl, Lat Pull-Down
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
Super-setted med:
Cable Rope Tricep Push-Down, Lat Pull-Down
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
Reverse Preacher Machine Curls
12 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 #38
- Legs, Back & Bi's
Opvarmning:
5 min cykling
Leg extensions + leg curls
Barbell Front Squat
10 x 60 kg.
10 x 60 kg.
10 x 60 kg.
10 x 60 kg.
Romanian Deadlift
10 x 70 kg.
10 x 70 kg.
10 x 70 kg.
10 x 70 kg.
Pendlay Row
10 x 70 kg.
8 x 70 kg.
8 x 70 kg.
8 x 70 kg.
Wide Grip Pull-Up
10 x BW
10 x BW
8 x BW
8 x BW
Seated Cable Row
12 x 50 kg.
12 x 50 kg.
12 x 50 kg.
12 x 50 kg. -> Drop-set 8 x 30 kg.
Incline Seated Dumbbell Curl
10 x 14 kg.
10 x 14 kg.
8 x 14 kg.
8 x 14 kg.
Dumbbell Hammer Curl
10 x 12 kg.
10 x 12 kg.
10 x 12 kg.
Super-setted med:
Calf Press On Leg Press Machine
15 x 80 kg.
15 x 80 kg.
12 x 80 kg.
Træningen tog præcis 1 time, fra første work-set.
- Legs, Back & Bi's
Opvarmning:
5 min cykling
Leg extensions + leg curls
Barbell Front Squat
10 x 60 kg.
10 x 60 kg.
10 x 60 kg.
10 x 60 kg.
Romanian Deadlift
10 x 70 kg.
10 x 70 kg.
10 x 70 kg.
10 x 70 kg.
Pendlay Row
10 x 70 kg.
8 x 70 kg.
8 x 70 kg.
8 x 70 kg.
Wide Grip Pull-Up
10 x BW
10 x BW
8 x BW
8 x BW
Seated Cable Row
12 x 50 kg.
12 x 50 kg.
12 x 50 kg.
12 x 50 kg. -> Drop-set 8 x 30 kg.
Incline Seated Dumbbell Curl
10 x 14 kg.
10 x 14 kg.
8 x 14 kg.
8 x 14 kg.
Dumbbell Hammer Curl
10 x 12 kg.
10 x 12 kg.
10 x 12 kg.
Super-setted med:
Calf Press On Leg Press Machine
15 x 80 kg.
15 x 80 kg.
12 x 80 kg.
Træningen tog præcis 1 time, fra første work-set.
-
- 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 #39
- Chest, Delts & Tri's
Opvarmning
5 min elliptical
2 lette sæt bænk
Barbell Bench Press
10 x 80 kg.
10 x 80 kg.
8 x 80 kg.
8 x 80 kg.
Low Incline Dumbbell Fly
12 x 18 kg.
12 x 18 kg.
12 x 18 kg.
12 x 18 kg.
Incline Dumbbell Press
10 x 30 kg.
10 x 30 kg.
8 x 30 kg.
8 x 30 kg.
Seated Dumbbell Shoulder Press
12 x 23 kg.
10 x 23 kg.
10 x 23 kg.
10 x 23 kg.
One Arm Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
10 x 12 kg.
10 x 12 kg.
Angled Bar Push Down - Lat Pull-Down
10 x 25 kg.
10 x 25 kg.
10 x 20 kg.
10 x 20 kg.
Super-setted med:
Push-Up
12 x BW
12 x BW
12 x BW
12 x BW
- Chest, Delts & Tri's
Opvarmning
5 min elliptical
2 lette sæt bænk
Barbell Bench Press
10 x 80 kg.
10 x 80 kg.
8 x 80 kg.
8 x 80 kg.
Low Incline Dumbbell Fly
12 x 18 kg.
12 x 18 kg.
12 x 18 kg.
12 x 18 kg.
Incline Dumbbell Press
10 x 30 kg.
10 x 30 kg.
8 x 30 kg.
8 x 30 kg.
Seated Dumbbell Shoulder Press
12 x 23 kg.
10 x 23 kg.
10 x 23 kg.
10 x 23 kg.
One Arm Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
10 x 12 kg.
10 x 12 kg.
Angled Bar Push Down - Lat Pull-Down
10 x 25 kg.
10 x 25 kg.
10 x 20 kg.
10 x 20 kg.
Super-setted med:
Push-Up
12 x BW
12 x BW
12 x BW
12 x BW
-
- 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
Cardio + Lagging Body Parts #40
- Chest, Abs & Cardio
Opvarmning
5 min. elliptical
Lidt forskelligt til brystet
Guillotine Press
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
45-graders Incline Dumbbell Fly
10 x 18 kg.
10 x 18 kg.
10 x 18 kg.
10 x 18 kg.
Cable Crossover
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
5 Reps Standing BB Roll-Outs -> 5 reps Knee BB Roll-Outs
10 x BW
10 x BW
10 x BW
Super-setted med:
Hanging Knee Raises
10 x BW
10 x BW
10 x BW
Decline Russian Twist
8 x 5 kg.
8 x 5 kg.
6 x 5 kg.
Cardio - Elliptical Trainer
25 min.
Kalorier forbrændt: 311
Heartrate: 160-170
- Chest, Abs & Cardio
Opvarmning
5 min. elliptical
Lidt forskelligt til brystet
Guillotine Press
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
45-graders Incline Dumbbell Fly
10 x 18 kg.
10 x 18 kg.
10 x 18 kg.
10 x 18 kg.
Cable Crossover
10 x 20 kg.
10 x 20 kg.
10 x 20 kg.
5 Reps Standing BB Roll-Outs -> 5 reps Knee BB Roll-Outs
10 x BW
10 x BW
10 x BW
Super-setted med:
Hanging Knee Raises
10 x BW
10 x BW
10 x BW
Decline Russian Twist
8 x 5 kg.
8 x 5 kg.
6 x 5 kg.
Cardio - Elliptical Trainer
25 min.
Kalorier forbrændt: 311
Heartrate: 160-170
-
- 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
stofes skrev:
Guillotine Press
Den farlige!
- Reputation point: 0
- Indlæg: 106
- Tilmeldt: 25. okt 2013, 11:24
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
2-Split #41
- Legs, Back & Bi's
Opvarmning:
5 min cykling
Leg extensions + leg curls
Barbell Front Squat
10 x 65 kg.
10 x 65 kg.
8 x 65 kg.
8 x 65 kg.
Romanian Deadlift
10 x 75 kg.
10 x 75 kg.
10 x 75 kg.
8 x 75 kg.
Barbell Bent Over Row
10 x 70 kg.
10 x 70 kg.
10 x 70 kg.
10 x 70 kg.
Wide Grip Pull-Up
10 x BW
10 x BW
10 x BW
8 x BW
Seated Cable Row
12 x 50 kg.
12 x 50 kg.
12 x 50 kg.
12 x 50 kg. -> Drop-set 8 x 35 kg.
Incline Seated Dumbbell Curl
10 x 14 kg.
10 x 14 kg.
8 x 14 kg.
8 x 14 kg.
Dumbbell Hammer Curl
10 x 12 kg.
10 x 12 kg.
10 x 12 kg.
- Legs, Back & Bi's
Opvarmning:
5 min cykling
Leg extensions + leg curls
Barbell Front Squat
10 x 65 kg.
10 x 65 kg.
8 x 65 kg.
8 x 65 kg.
Romanian Deadlift
10 x 75 kg.
10 x 75 kg.
10 x 75 kg.
8 x 75 kg.
Barbell Bent Over Row
10 x 70 kg.
10 x 70 kg.
10 x 70 kg.
10 x 70 kg.
Wide Grip Pull-Up
10 x BW
10 x BW
10 x BW
8 x BW
Seated Cable Row
12 x 50 kg.
12 x 50 kg.
12 x 50 kg.
12 x 50 kg. -> Drop-set 8 x 35 kg.
Incline Seated Dumbbell Curl
10 x 14 kg.
10 x 14 kg.
8 x 14 kg.
8 x 14 kg.
Dumbbell Hammer Curl
10 x 12 kg.
10 x 12 kg.
10 x 12 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 #42
- Chest, Delts & Tri's
Opvarmning
5 min elliptical
2 lette sæt bænk
Barbell Bench Press
10 x 80 kg.
10 x 80 kg.
8 x 80 kg.
8 x 80 kg.
Low Incline Dumbbell Fly
8 x 23 kg.
8 x 23 kg.
8 x 23 kg.
8 x 23 kg.
Incline Dumbbell Press
10 x 30 kg.
10 x 30 kg.
8 x 30 kg.
8 x 30 kg.
Seated Dumbbell Shoulder Press
8 x 26 kg.
8 x 26 kg.
7 x 26 kg.
6 x 26 kg.
One Arm Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
Angled Bar Push Down - Lat Pull-Down
10 x 22,5 kg.
10 x 22,5 kg.
10 x 22,5 kg.
10 x 22,5 kg.
Super-setted med:
Close-Grip Push-Up
10 x BW
10 x BW
10 x BW
10 x BW
- Chest, Delts & Tri's
Opvarmning
5 min elliptical
2 lette sæt bænk
Barbell Bench Press
10 x 80 kg.
10 x 80 kg.
8 x 80 kg.
8 x 80 kg.
Low Incline Dumbbell Fly
8 x 23 kg.
8 x 23 kg.
8 x 23 kg.
8 x 23 kg.
Incline Dumbbell Press
10 x 30 kg.
10 x 30 kg.
8 x 30 kg.
8 x 30 kg.
Seated Dumbbell Shoulder Press
8 x 26 kg.
8 x 26 kg.
7 x 26 kg.
6 x 26 kg.
One Arm Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
Angled Bar Push Down - Lat Pull-Down
10 x 22,5 kg.
10 x 22,5 kg.
10 x 22,5 kg.
10 x 22,5 kg.
Super-setted med:
Close-Grip Push-Up
10 x BW
10 x BW
10 x BW
10 x BW
-
- 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
Cardio + Lagging Body Parts #43
- Chest, Abs & Cardio
Opvarmning
5 min. elliptical
Lidt forskelligt til brystet
Guillotine Press
10 x 55 kg.
10 x 55 kg.
10 x 55 kg.
10 x 55 kg.
10 x 55 kg.
Hammer-Grip Chest Press Machine
10 x 75 kg.
10 x 75 kg.
8 x 75 kg.
8 x 75 kg. -> Drop-set 5 x 60 kg.
5 Reps Standing BB Roll-Outs -> 5 reps Knee BB Roll-Outs
10 x BW
10 x BW
10 x BW
Super-setted med:
Hanging Knee Raises
10 x BW
10 x BW
10 x BW
Super-setted med:
Decline Russian Twist
8 x 5 kg.
8 x 5 kg.
8 x 5 kg.
Cardio - Elliptical Trainer
25 min.
Kalorier forbrændt: 347
Heartrate: 160-170
Level 1-20: 10.
- Chest, Abs & Cardio
Opvarmning
5 min. elliptical
Lidt forskelligt til brystet
Guillotine Press
10 x 55 kg.
10 x 55 kg.
10 x 55 kg.
10 x 55 kg.
10 x 55 kg.
Hammer-Grip Chest Press Machine
10 x 75 kg.
10 x 75 kg.
8 x 75 kg.
8 x 75 kg. -> Drop-set 5 x 60 kg.
5 Reps Standing BB Roll-Outs -> 5 reps Knee BB Roll-Outs
10 x BW
10 x BW
10 x BW
Super-setted med:
Hanging Knee Raises
10 x BW
10 x BW
10 x BW
Super-setted med:
Decline Russian Twist
8 x 5 kg.
8 x 5 kg.
8 x 5 kg.
Cardio - Elliptical Trainer
25 min.
Kalorier forbrændt: 347
Heartrate: 160-170
Level 1-20: 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 #44
- Legs, Back & Bi's
Opvarmning:
5 min roning
Machine Rows
Barbell Bent Over Row
10 x 70 kg.
10 x 70 kg.
10 x 70 kg.
10 x 70 kg. -> Drop-set 8 x 50 kg.
Wide Grip Pull-Up
10 x BW
10 x BW
10 x BW
8 x BW
Wide-Grp Pull-Down
12 x 50 kg.
12 x 50 kg.
10 x 50 kg.
10 x 50 kg. -> Drop-set 6 x 40 kg.
Seated Cable Row
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
10 x 50 kg. -> Drop-set 8 x 35 kg.
Incline Seated Dumbbell Curl
10 x 14 kg.
10 x 14 kg.
10 x 14 kg.
8 x 14 kg.
Dumbbell Hammer Curl
10 x 12 kg.
10 x 12 kg.
10 x 12 kg.
10 x 12 kg.
EZ-Barbell Curl - 21's
7 x 20 kg.
7 x 20 kg.
7 x 20 kg.
- Træningen fra i går, følte ikke for benene.
- Legs, Back & Bi's
Opvarmning:
5 min roning
Machine Rows
Barbell Bent Over Row
10 x 70 kg.
10 x 70 kg.
10 x 70 kg.
10 x 70 kg. -> Drop-set 8 x 50 kg.
Wide Grip Pull-Up
10 x BW
10 x BW
10 x BW
8 x BW
Wide-Grp Pull-Down
12 x 50 kg.
12 x 50 kg.
10 x 50 kg.
10 x 50 kg. -> Drop-set 6 x 40 kg.
Seated Cable Row
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
10 x 50 kg. -> Drop-set 8 x 35 kg.
Incline Seated Dumbbell Curl
10 x 14 kg.
10 x 14 kg.
10 x 14 kg.
8 x 14 kg.
Dumbbell Hammer Curl
10 x 12 kg.
10 x 12 kg.
10 x 12 kg.
10 x 12 kg.
EZ-Barbell Curl - 21's
7 x 20 kg.
7 x 20 kg.
7 x 20 kg.
- Træningen fra i går, følte ikke for benene.
-
- 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 #45
- Chest, Delts & Tri's
Opvarmning
5 min elliptical
2 lette sæt bænk
Barbell Bench Press
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
8 x 80 kg.
Low Incline Dumbbell Fly
10 x 23 kg.
10 x 23 kg.
10 x 23 kg.
10 x 23 kg.
Incline Dumbbell Press
10 x 30 kg.
10 x 30 kg.
8 x 30 kg.
8 x 30 kg.
Bench Dips
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
One Arm Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
Skullcrusher
10 x 35 kg.
10 x 35 kg.
8 x 35 kg.
8 x 35 kg.
Angled Bar Push Down - Lat Pull-Down
10 x 25 kg.
15 x 20 kg.
12 x 20 kg.
12 x 20 kg.
- Chest, Delts & Tri's
Opvarmning
5 min elliptical
2 lette sæt bænk
Barbell Bench Press
10 x 80 kg.
10 x 80 kg.
10 x 80 kg.
8 x 80 kg.
Low Incline Dumbbell Fly
10 x 23 kg.
10 x 23 kg.
10 x 23 kg.
10 x 23 kg.
Incline Dumbbell Press
10 x 30 kg.
10 x 30 kg.
8 x 30 kg.
8 x 30 kg.
Bench Dips
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
One Arm Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
Skullcrusher
10 x 35 kg.
10 x 35 kg.
8 x 35 kg.
8 x 35 kg.
Angled Bar Push Down - Lat Pull-Down
10 x 25 kg.
15 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
Cardio + Lagging Body Parts #46
- Cardio & Abs
Opvarmning
5 min. elliptical
Cardio - Elliptical Trainer
25 min.
Kalorier forbrændt: 364
Heartrate: 160-175
Level 1-20: 11
5 Reps Standing BB Roll-Outs -> 5 reps Knee BB Roll-Outs
10 x BW
10 x BW
10 x BW
Super-setted med:
Hanging Knee To Elbow Raises
10 x BW
10 x BW
10 x BW
Super-setted med:
Dumbbell Side Bend
12 x 26 kg.
12 x 26 kg.
12 x 26 kg.
- Cardio & Abs
Opvarmning
5 min. elliptical
Cardio - Elliptical Trainer
25 min.
Kalorier forbrændt: 364
Heartrate: 160-175
Level 1-20: 11
5 Reps Standing BB Roll-Outs -> 5 reps Knee BB Roll-Outs
10 x BW
10 x BW
10 x BW
Super-setted med:
Hanging Knee To Elbow Raises
10 x BW
10 x BW
10 x BW
Super-setted med:
Dumbbell Side Bend
12 x 26 kg.
12 x 26 kg.
12 x 26 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 #47
- Legs, Back & Bi's
Opvarmning:
5 min cykling
Et sæt back extensions, leg extensions, leg curls
Barbell Squat
15 x 60 kg.
12 x 70 kg.
10 x 80 kg.
8 x 90 kg.
6 x 100 kg.
Romanian Deadlift
15 x 55 kg.
12 x 65 kg.
10 x 75 kg.
8 x 80 kg.
6 x 90 kg.
Wide Grip Pull-Up - Rep Targeting 50
12
10
8
8
6
6
Barbell Bent Over Row
15 x 55 kg.
12 x 65 kg.
10 x 75 kg.
8 x 80 kg.
6 x 90 kg.
Seated Machine Row
15 x 35 kg.
12 x 40 kg.
10 x 45 kg.
8 x 50 kg.
6 x 55 kg. Drop-set -> 8 x 35 kg.
Barbell Curl
15 x 22,5 kg.
12 x 27,5 kg.
10 x 30 kg.
8 x 35 kg.
6 x 40 kg.
Dumbbell Concentration Curls - Arnold Style
10 x 12 kg.
10 x 12 kg.
12 x 10 kg.
- Legs, Back & Bi's
Opvarmning:
5 min cykling
Et sæt back extensions, leg extensions, leg curls
Barbell Squat
15 x 60 kg.
12 x 70 kg.
10 x 80 kg.
8 x 90 kg.
6 x 100 kg.
Romanian Deadlift
15 x 55 kg.
12 x 65 kg.
10 x 75 kg.
8 x 80 kg.
6 x 90 kg.
Wide Grip Pull-Up - Rep Targeting 50
12
10
8
8
6
6
Barbell Bent Over Row
15 x 55 kg.
12 x 65 kg.
10 x 75 kg.
8 x 80 kg.
6 x 90 kg.
Seated Machine Row
15 x 35 kg.
12 x 40 kg.
10 x 45 kg.
8 x 50 kg.
6 x 55 kg. Drop-set -> 8 x 35 kg.
Barbell Curl
15 x 22,5 kg.
12 x 27,5 kg.
10 x 30 kg.
8 x 35 kg.
6 x 40 kg.
Dumbbell Concentration Curls - Arnold Style
10 x 12 kg.
10 x 12 kg.
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 #48
- Chest, Delts & Tri's
Opvarmning
5 min elliptical
Barbell Bench Press
21 x 50 kg.
15 x 60 kg.
12 x 70 kg.
9 x 80 kg.
5 x 90 kg. -> Drop-set 10 x 50 kg.
Guillotine Press
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
Low Cable Crossover
10 x 15 kg.
12 x 10 kg.
10 x 10 kg.
Super-setted med:
Push-Ups
10
10
10
Seated Dumbbell Shoulder Press
15 x 16 kg.
12 x 18 kg.
10 x 20 kg.
8 x 23 kg.
6 x 26 kg. -> Drop-set 6 x 16 kg.
Dumbbell Lateral Raise
15 x 8 kg.
12 x 10 kg.
10 x 12 kg.
7 x 14 kg. -> Partial Reps 5 x 20 kg.
Close-Grip Bench Press - Mega Drop Set
10 x 60 kg.
8 x 55 kg.
6 x 50 kg.
10 x 40 kg.
8 x 30 kg.
8 x 20 kg.
Angled Bar Push Down - Lat Pull-Down
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
10 x 20 kg. -> Drop-set 10 x 10 kg.
Rope Push Down - Lat Pull-Down
20 x 10 kg.
15 x 10 kg.
15 x 10 kg.
- Chest, Delts & Tri's
Opvarmning
5 min elliptical
Barbell Bench Press
21 x 50 kg.
15 x 60 kg.
12 x 70 kg.
9 x 80 kg.
5 x 90 kg. -> Drop-set 10 x 50 kg.
Guillotine Press
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
10 x 50 kg.
Low Cable Crossover
10 x 15 kg.
12 x 10 kg.
10 x 10 kg.
Super-setted med:
Push-Ups
10
10
10
Seated Dumbbell Shoulder Press
15 x 16 kg.
12 x 18 kg.
10 x 20 kg.
8 x 23 kg.
6 x 26 kg. -> Drop-set 6 x 16 kg.
Dumbbell Lateral Raise
15 x 8 kg.
12 x 10 kg.
10 x 12 kg.
7 x 14 kg. -> Partial Reps 5 x 20 kg.
Close-Grip Bench Press - Mega Drop Set
10 x 60 kg.
8 x 55 kg.
6 x 50 kg.
10 x 40 kg.
8 x 30 kg.
8 x 20 kg.
Angled Bar Push Down - Lat Pull-Down
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
10 x 20 kg. -> Drop-set 10 x 10 kg.
Rope Push Down - Lat Pull-Down
20 x 10 kg.
15 x 10 kg.
15 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
4-Split #49
- Chest
Barbell Bench Press
30 x 50 kg.
20 x 60 kg.
14 x 70 kg.
8 x 80 kg.
5 x 90 kg.
7 x 80 kg.
7 x 70 kg.
10 x 60 kg.
12 x 50 kg.
Incline Dumbbell Press - Mega Drop Set
10 x 30 kg.
8 x 26 kg.
7 x 20 kg.
6 x 18 kg.
6 x 18 kg.
8 x 14 kg.
5 x 12 kg.
Chest Dips
12 x 10 kg.
12 x 10 kg.
10 x 10 kg.
10 x 10 kg. -> Drop-set 8 x BW
Guillotine Press
10 x 50 kg.
10 x 50 kg.
8 x 50 kg.
-Super-setted med:
Cable Crossover
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
Dumbbell Fly - Arnold Style
10 x 10 kg.
10 x 10 kg.
10 x 10 kg.
Hammer Grip Machine Chest Press - Mega Drop Set
6 x 160 lbs
6 x 140 lbs
6 x 120 lbs
8 x 100 lbs
8 x 80 lbs
8 x 60 lbs
8 x 40 lbs
- Chest
Barbell Bench Press
30 x 50 kg.
20 x 60 kg.
14 x 70 kg.
8 x 80 kg.
5 x 90 kg.
7 x 80 kg.
7 x 70 kg.
10 x 60 kg.
12 x 50 kg.
Incline Dumbbell Press - Mega Drop Set
10 x 30 kg.
8 x 26 kg.
7 x 20 kg.
6 x 18 kg.
6 x 18 kg.
8 x 14 kg.
5 x 12 kg.
Chest Dips
12 x 10 kg.
12 x 10 kg.
10 x 10 kg.
10 x 10 kg. -> Drop-set 8 x BW
Guillotine Press
10 x 50 kg.
10 x 50 kg.
8 x 50 kg.
-Super-setted med:
Cable Crossover
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
Dumbbell Fly - Arnold Style
10 x 10 kg.
10 x 10 kg.
10 x 10 kg.
Hammer Grip Machine Chest Press - Mega Drop Set
6 x 160 lbs
6 x 140 lbs
6 x 120 lbs
8 x 100 lbs
8 x 80 lbs
8 x 60 lbs
8 x 40 lbs
-
- 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
4-Split #50
- Back & Bi's
Wide Grip Pull Ups
10 x BW
10 x BW
10 x BW
10 x BW
10 x BW
Barbell Bent Over Row
25 x 50 kg.
18 x 60 kg.
12 x 70 kg.
9 x 80 kg.
6 x 90 kg.
8 x 80 kg.
8 x 70 kg.
10 x 60 kg.
15 x 50 kg.
Seated Cable Row
20 x 40 kg.
15 x 45 kg.
12 x 50 kg.
-- Mega Drop Set --
8 x 60 kg.
8 x 50 kg.
8 x 40 kg.
10 x 30 kg.
Straight Arm Pull-Down
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
10 x 20 kg.
15 x 15 kg.
Barbell Curl
20 x 20 kg.
15 x 25 kg.
12 x 30 kg.
10 x 35 kg.
-- Mega Drop Set --
6 x 40 kg.
8 x 35 kg.
8 x 30 kg.
10 x 25 kg.
12 x 20 kg.
Hammer Curl
1 x 20 kg.
3 x 18 kg.
5 x 16 kg.
7 x 14 kg.
8 x 12 kg.
10 x 10 kg.
- Ingen pause i mellem.
- Back & Bi's
Wide Grip Pull Ups
10 x BW
10 x BW
10 x BW
10 x BW
10 x BW
Barbell Bent Over Row
25 x 50 kg.
18 x 60 kg.
12 x 70 kg.
9 x 80 kg.
6 x 90 kg.
8 x 80 kg.
8 x 70 kg.
10 x 60 kg.
15 x 50 kg.
Seated Cable Row
20 x 40 kg.
15 x 45 kg.
12 x 50 kg.
-- Mega Drop Set --
8 x 60 kg.
8 x 50 kg.
8 x 40 kg.
10 x 30 kg.
Straight Arm Pull-Down
12 x 20 kg.
12 x 20 kg.
10 x 20 kg.
10 x 20 kg.
15 x 15 kg.
Barbell Curl
20 x 20 kg.
15 x 25 kg.
12 x 30 kg.
10 x 35 kg.
-- Mega Drop Set --
6 x 40 kg.
8 x 35 kg.
8 x 30 kg.
10 x 25 kg.
12 x 20 kg.
Hammer Curl
1 x 20 kg.
3 x 18 kg.
5 x 16 kg.
7 x 14 kg.
8 x 12 kg.
10 x 10 kg.
- Ingen pause i mellem.
-
- 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
4-Split #51
- Delts & Tri's
Press Behind The Neck
25 x 35 kg.
20 x 40 kg.
12 x 50 kg.
10 x 55 kg.
8 x 60 kg.
8 x 55 kg.
8 x 50 kg.
10 x 40 kg.
15 x 35 kg.
Barbell Upright Row - Mega Drop Set
8 x 50 kg.
8 x 45 kg.
8 x 40 kg.
10 x 35 kg.
12 x 30 kg.
Dumbbell Lateral Raises - Kort pause
12 x 10 kg.
12 x 10 kg.
12 x 10 kg.
12 x 10 kg.
Dumbbell Front Raise
12 x 8 kg.
12 x 8 kg.
12 x 8 kg.
Super-setted med:
Bent Over Rear Delt Fly
12 x 6 kg.
12 x 6 kg.
12 x 6 kg.
Close Grip Bench Press
15 x 50 kg.
12 x 55 kg.
Mega Drop Set
10 x 60 kg.
8 x 50 kg.
8 x 40 kg.
10 x 30 kg.
Angled Bar Push Down - Lat Pull-Down
15 x 20 kg.
15 x 20 kg.
12 x 20 kg.
12 x 20 kg. -> Drop-set 10 x 10 kg.
Rope Push Down - Lat Pull-Down
20 x 10 kg.
20 x 10 kg.
15 x 10 kg.
Træningen for i forgårs.
- Delts & Tri's
Press Behind The Neck
25 x 35 kg.
20 x 40 kg.
12 x 50 kg.
10 x 55 kg.
8 x 60 kg.
8 x 55 kg.
8 x 50 kg.
10 x 40 kg.
15 x 35 kg.
Barbell Upright Row - Mega Drop Set
8 x 50 kg.
8 x 45 kg.
8 x 40 kg.
10 x 35 kg.
12 x 30 kg.
Dumbbell Lateral Raises - Kort pause
12 x 10 kg.
12 x 10 kg.
12 x 10 kg.
12 x 10 kg.
Dumbbell Front Raise
12 x 8 kg.
12 x 8 kg.
12 x 8 kg.
Super-setted med:
Bent Over Rear Delt Fly
12 x 6 kg.
12 x 6 kg.
12 x 6 kg.
Close Grip Bench Press
15 x 50 kg.
12 x 55 kg.
Mega Drop Set
10 x 60 kg.
8 x 50 kg.
8 x 40 kg.
10 x 30 kg.
Angled Bar Push Down - Lat Pull-Down
15 x 20 kg.
15 x 20 kg.
12 x 20 kg.
12 x 20 kg. -> Drop-set 10 x 10 kg.
Rope Push Down - Lat Pull-Down
20 x 10 kg.
20 x 10 kg.
15 x 10 kg.
Træningen for i forgårs.
Sidst rettet af stofes 12. mar 2014, 17:50, rettet i alt 1 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 #52
- Legs, Back & Bi's
Opvarmning:
5 min cykling
Barbell Squat
15 x 60 kg.
12 x 70 kg.
10 x 80 kg.
8 x 90 kg. - Drop-set 10 x 60 kg.
Leg Curls
12 x 75 kg.
8 x 75 kg.
12 x 60 kg.
10 x 60 kg.
Barbell Bent Over Row
15 x 60 kg.
12 x 70 kg.
10 x 80 kg.
7 x 90 kg.
Seated Cable Row
12 x 60 kg.
10 x 60 kg.
12 x 50 kg.
12 x 50 kg. -> Drop-set 10 x 30 kg.
Wide-Grip Pull-Down
10 x 60 kg.
10 x 60 kg.
12 x 50 kg.
12 x 50 kg.
Super-setted med:
Straight Arm Pull-Down
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Barbell Curl
15 x 25 kg.
10 x 30 kg.
8 x 35 kg.
6 x 40 kg. -> Drop-set 8 x 25 kg.
- Legs, Back & Bi's
Opvarmning:
5 min cykling
Barbell Squat
15 x 60 kg.
12 x 70 kg.
10 x 80 kg.
8 x 90 kg. - Drop-set 10 x 60 kg.
Leg Curls
12 x 75 kg.
8 x 75 kg.
12 x 60 kg.
10 x 60 kg.
Barbell Bent Over Row
15 x 60 kg.
12 x 70 kg.
10 x 80 kg.
7 x 90 kg.
Seated Cable Row
12 x 60 kg.
10 x 60 kg.
12 x 50 kg.
12 x 50 kg. -> Drop-set 10 x 30 kg.
Wide-Grip Pull-Down
10 x 60 kg.
10 x 60 kg.
12 x 50 kg.
12 x 50 kg.
Super-setted med:
Straight Arm Pull-Down
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Barbell Curl
15 x 25 kg.
10 x 30 kg.
8 x 35 kg.
6 x 40 kg. -> Drop-set 8 x 25 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 #53
- Chest, Delts & Tri's
Barbell Bench Press
20 x 60 kg.
15 x 70 kg.
10 x 80 kg.
5 x 90 kg. -> Drop-set 10 x 60 kg.
Incline Dumbbell Press
15 x 23
12 x 26 kg.
12 x 28 kg.
10 x 30 kg.
Dumbbell Fly - Arnold
10 x 12 kg.
10 x 12 kg.
8 x 12 kg.
8 x 12 kg.
Barbell Upright Row
20 x 35 kg.
15 x 40 kg.
12 x 45 kg.
8 x 50 kg. -> Drop-set 10 x 30 kg.
Cable Lateral Raise
10 x 10 kg.
10 x 10 kg.
10 x 10 kg.
10 x 10 kg.
Angled Bar Push Down - Lat Pull-Down
10 x 30 kg.
10 x 25 kg.
15 x 20 kg.
15 x 20 kg.
Rope Push-Down - Lat Pull-Down
15 x 15 kg.
15 x 15 kg.
20 x 10 kg.
- Chest, Delts & Tri's
Barbell Bench Press
20 x 60 kg.
15 x 70 kg.
10 x 80 kg.
5 x 90 kg. -> Drop-set 10 x 60 kg.
Incline Dumbbell Press
15 x 23
12 x 26 kg.
12 x 28 kg.
10 x 30 kg.
Dumbbell Fly - Arnold
10 x 12 kg.
10 x 12 kg.
8 x 12 kg.
8 x 12 kg.
Barbell Upright Row
20 x 35 kg.
15 x 40 kg.
12 x 45 kg.
8 x 50 kg. -> Drop-set 10 x 30 kg.
Cable Lateral Raise
10 x 10 kg.
10 x 10 kg.
10 x 10 kg.
10 x 10 kg.
Angled Bar Push Down - Lat Pull-Down
10 x 30 kg.
10 x 25 kg.
15 x 20 kg.
15 x 20 kg.
Rope Push-Down - Lat Pull-Down
15 x 15 kg.
15 x 15 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 #54
- Legs, Back & Bi's
Opvarmning:
5 min cykling
Barbell Squat
15 x 60 kg.
12 x 70 kg.
10 x 80 kg.
10 x 90 kg. - Drop-set 8 x 60 kg.
Leg Curls
20 x 50 kg.
15 x 60 kg.
10 x 70 kg.
8 x 75 kg.
Super-setted med:
calf Press On Leg Press Machine
15 x 80 kg.
15 x 80 kg.
12 x 80 kg.
12 x 80 kg.
Barbell Bent Over Row
20 x 60 kg.
15 x 70 kg.
10 x 80 kg.
8 x 90 kg.
Seated Cable Row
15 x 45 kg.
12 x 50 kg.
10 x 55 kg.
8 x 60 kg. -> Drop-set 8 x 40 kg.
Wide-Grip Pull-Down
12 x 60 kg.
12 x 60 kg.
12 x 50 kg.
12 x 50 kg.
Super-setted med:
Straight Arm Pull-Down
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Incline Seated Dumbbell Curl
15 x 10 kg.
12 x 12 kg.
10 x 14 kg.
8 x 16 kg. -> Drop-set 8 x 10 kg.
- Legs, Back & Bi's
Opvarmning:
5 min cykling
Barbell Squat
15 x 60 kg.
12 x 70 kg.
10 x 80 kg.
10 x 90 kg. - Drop-set 8 x 60 kg.
Leg Curls
20 x 50 kg.
15 x 60 kg.
10 x 70 kg.
8 x 75 kg.
Super-setted med:
calf Press On Leg Press Machine
15 x 80 kg.
15 x 80 kg.
12 x 80 kg.
12 x 80 kg.
Barbell Bent Over Row
20 x 60 kg.
15 x 70 kg.
10 x 80 kg.
8 x 90 kg.
Seated Cable Row
15 x 45 kg.
12 x 50 kg.
10 x 55 kg.
8 x 60 kg. -> Drop-set 8 x 40 kg.
Wide-Grip Pull-Down
12 x 60 kg.
12 x 60 kg.
12 x 50 kg.
12 x 50 kg.
Super-setted med:
Straight Arm Pull-Down
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Incline Seated Dumbbell Curl
15 x 10 kg.
12 x 12 kg.
10 x 14 kg.
8 x 16 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 #55
- Chest, Delts & Tri's
Barbell Bench Press
20 x 60 kg.
15 x 70 kg.
10 x 80 kg.
5 x 90 kg. -> Drop-set 8 x 70 kg.
Incline Barbell Press
15 x 50 kg.
12 x 60 kg.
8 x 70 kg.
6 x 75 kg. -> Drop-set 6 x 60 kg.
Low Incline Dumbbell Fly - Arnold Style
12 x 10 kg.
12 x 10 kg.
12 x 10 kg.
12 x 10 kg.
Press Behind The Neck
12 x 50 kg.
12 x 50 kg.
10 x 55 kg.
6 x 60 kg.
One Arm Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
Close-Grip Bench Press - Mega Drop Set
10 x 60 kg.
8 x 55 kg.
6 x 50 kg.
8 x 45 kg.
8 x 40 kg.
10 x 35 kg.
12 x 30 kg.
Angled Bar Push Down - Lat Pull-Down
15 x 20 kg.
15 x 20 kg.
12 x 20 kg.
12 x 20 kg. -> Drop-set 8 x 15 kg. -> Drop-set 8 x 10 kg.
- Chest, Delts & Tri's
Barbell Bench Press
20 x 60 kg.
15 x 70 kg.
10 x 80 kg.
5 x 90 kg. -> Drop-set 8 x 70 kg.
Incline Barbell Press
15 x 50 kg.
12 x 60 kg.
8 x 70 kg.
6 x 75 kg. -> Drop-set 6 x 60 kg.
Low Incline Dumbbell Fly - Arnold Style
12 x 10 kg.
12 x 10 kg.
12 x 10 kg.
12 x 10 kg.
Press Behind The Neck
12 x 50 kg.
12 x 50 kg.
10 x 55 kg.
6 x 60 kg.
One Arm Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
Close-Grip Bench Press - Mega Drop Set
10 x 60 kg.
8 x 55 kg.
6 x 50 kg.
8 x 45 kg.
8 x 40 kg.
10 x 35 kg.
12 x 30 kg.
Angled Bar Push Down - Lat Pull-Down
15 x 20 kg.
15 x 20 kg.
12 x 20 kg.
12 x 20 kg. -> Drop-set 8 x 15 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 #56
Cardio & Abs
Cardio
Elliptical Trainer 25 min.
Program: Random
Level 1-20: 10
Kalorier forbrændt: 385
Bagefter dette, kørte jeg 6 mave øvelser af 3 set, super-settet 2 og 2.
Cardio & Abs
Cardio
Elliptical Trainer 25 min.
Program: Random
Level 1-20: 10
Kalorier forbrændt: 385
Bagefter dette, kørte jeg 6 mave øvelser af 3 set, super-settet 2 og 2.
-
- 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 #57
- Legs, Back & Bi's
Wide-Grip Pull-Ups
10 x BW
10 x BW
10 x BW
10 x BW
10 x BW
Seated Cable Row
15 x 50 kg.
12 x 55 kg.
10 x 60 kg.
8 x 65 kg. -> Drop-set 8 x 45 kg.
Underhand Pull-Down
8 x 70 kg.
8 x 70 kg.
12 x 60 kg.
12 x 60 kg.
Super-setted med:
Straight Arm Pull-Down
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Barbell Curl
20 x 25 kg.
15 x 30 kg.
10 x 35 kg.
6 x 40 kg. -> Drop-set 8 x 26 kg.
Dumbbell Concentration Curls - Over A Bench
10 x 12 kg.
10 x 12 kg.
12 x 10 kg.
En blanding af sent fri og tidligere aftensmad, gav lidt tidspres så missede benene.
- Legs, Back & Bi's
Wide-Grip Pull-Ups
10 x BW
10 x BW
10 x BW
10 x BW
10 x BW
Seated Cable Row
15 x 50 kg.
12 x 55 kg.
10 x 60 kg.
8 x 65 kg. -> Drop-set 8 x 45 kg.
Underhand Pull-Down
8 x 70 kg.
8 x 70 kg.
12 x 60 kg.
12 x 60 kg.
Super-setted med:
Straight Arm Pull-Down
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
12 x 20 kg.
Barbell Curl
20 x 25 kg.
15 x 30 kg.
10 x 35 kg.
6 x 40 kg. -> Drop-set 8 x 26 kg.
Dumbbell Concentration Curls - Over A Bench
10 x 12 kg.
10 x 12 kg.
12 x 10 kg.
En blanding af sent fri og tidligere aftensmad, gav lidt tidspres så missede benene.
-
- 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 #58
- Chest, Delts & Tri's
Barbell Bench Press
20 x 60 kg.
15 x 70 kg.
10 x 80 kg.
5 x 90 kg. -> Drop-set 8 x 70 kg.
Incline Barbell Press
15 x 50 kg.
12 x 60 kg.
8 x 70 kg.
6 x 75 kg. -> Drop-set 8 x 50 kg.
Cable Crossover
10 x 25 kg.
10 x 25 kg.
15 x 20 kg.
12 x 20 kg.
Press Behind The Neck
12 x 50 kg.
12 x 50 kg.
10 x 55 kg.
6 x 60 kg.
One Arm Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
Tricep Dips
15 x BW
12 x 12 kg.
8 x 14 kg.
8 x 14 kg. -> Drop-set 10 x BW
Angled Bar Push Down - Lat Pull-Down
10 x 25 kg.
10 x 22,5 kg.
12 x 20 kg.
12 x 20 kg. -> Drop-set 12 x 10 kg.
- Chest, Delts & Tri's
Barbell Bench Press
20 x 60 kg.
15 x 70 kg.
10 x 80 kg.
5 x 90 kg. -> Drop-set 8 x 70 kg.
Incline Barbell Press
15 x 50 kg.
12 x 60 kg.
8 x 70 kg.
6 x 75 kg. -> Drop-set 8 x 50 kg.
Cable Crossover
10 x 25 kg.
10 x 25 kg.
15 x 20 kg.
12 x 20 kg.
Press Behind The Neck
12 x 50 kg.
12 x 50 kg.
10 x 55 kg.
6 x 60 kg.
One Arm Dumbbell Lateral Raise
12 x 12 kg.
12 x 12 kg.
12 x 12 kg.
Tricep Dips
15 x BW
12 x 12 kg.
8 x 14 kg.
8 x 14 kg. -> Drop-set 10 x BW
Angled Bar Push Down - Lat Pull-Down
10 x 25 kg.
10 x 22,5 kg.
12 x 20 kg.
12 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 #59
Cardio
Cardio
Elliptical Trainer 20 min.
Program: Random
Level 1-20: 11
Kalorier forbrændt: 320
Cardio
Cardio
Elliptical Trainer 20 min.
Program: Random
Level 1-20: 11
Kalorier forbrændt: 320
-
- 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
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