Asomugha - Piger fordrer katabolisme

Torsdag den 8. Oktober

Squat

8 @ 60
6 @ 80
5 @ 80
4 @ 90
4 @ 90

Dødløft

6 @ 100
4 @ 110
4 @ 110
4 @ 110
3 @ 120
3 @ 120

Dennis tror jeg har 200 kg RAW oppe om 4 måneder, det er måske lige optimistisk nok, men det kunne da uden tvivl være fedt

Chin Ups

5 @ BW
5 @ BW
5 @ BW

Pull Ups

5 @ BW
5 @ BW

DB Rows

6 @ 32
6 @ 32
6 @ 32
6 @ 32
6 @ 32

Hammer Curls

6 @ 18
6 @ 18
6 @ 18
6 @ 18
6 @ 18
6 @ 16

Fredag den 7. Oktober

Bænkpres

6 @ 75
6 @ 80
4 @ 80
5 @ 90
4 @ 92,5
3 @ 100 3 RM PR
3 @ 100
2 @ 100

Military Press

6 @ 40
5 @ 40
6 @ 40
6 @ 40
6 @ 40

Dips

6 @ BW
4 @ BW
6 @ BW
6 @ BW
6 @ BW

Chestpress

8 @ 40
8 @ 40
8 @ 40
8 @ 40
8 @ 40

Inc DB Press

7 @ 27
7 @ 27
8 @ 27
8 @ 27
8 @ 27

Jeg har ikke logget mange træninger, jeg har dog stadigvæk skrevet dem ned. Så jeg poster dem lige her igen.

Mandag d. 10 Oktober

Squat

8 @ 60
4 @ 90
4 @ 90
4 @ 100
3 @ 100
3 @ 100
2 @ 105
3 @ 105

Dødløft

5 @ 100
5 @ 100
5 @ 100
5 @ 100
5 @ 100

DB Rows

8 @ 27
6 @ 32
6 @ 32
6 @ 32
6 @ 32
6 @ 32

Tirsdag d. 11 Oktober

Bænkpres

6 @ 60
5 @ 80
3 @ 90
4 @ 90
4 @ 90
3 @ 90

Military Press

10 @ 30
8 @ 30
4 @ 50
4 @ 50
4 @ 50
4 @ 50
4 @ 50

Dyppere

4 @ BW
6 @ BW
8 @ BW
6 @ BW
8 @ Bw
6 @BW

INC Db Press

8 @ 27
8 @ 27
8 @ 27
8 @ 27

Chestpress

8 @ 40
8 @ 40
8 @ 40
8 @ 40

Torsdag d. 13 Oktober

Squat

8 @ 60
5 @ 80
5 @ 90
5 @ 90
5 @ 90

Dødløft

4 @ 100
3 @ 110
1 @ 120
2 @ 130 [2 RM PR]
3 @ 140 [3RM PR] YAAAAAAAAAAAAAAHHHHHHHHHHH :twisted:

DB Rows

6 @ 32
6 @ 36
6 @ 36
6 @ 36
6 @ 36

Pull Ups

5 @ BW
4 @ BW
4 @ BW
4 @ BW

Barbell Curls

8 @ 20
8 @ 30
6 @ 40
6 @ 30
6 @ 30

Fredag d. 14 Oktober

Bænkpres

5 @ 60
4 @ 80
2 @ 90
4 @ 90
4 @ 95 4 RM PR
2 @ 100
2 @ 100

Military Press

6 @ 40
6 @ 40
6 @ 40
4 @ 40

Dips

4 @ BW
5 @ BW
5 @ BW
5 @ BW

Chestpress

8 @ 40
8 @ 40
8 @ 40
8 @ 40
6 @ 40
10 @ 40

Inc DB Press

5 @ 32 PR
5 @ 32
6 @ 27
5 @ 27
5 @ 27

Stærkt dødløftet :thumpup:

Tillykke med PR! =D>

jamand skrev:Stærkt dødløftet Tillykke med PR!

Mange tak skal du have! :wub:

Mandag d. 17 Oktober

Squat

6 @ 60
4 @ 90
4 @ 100
4 @ 100
4 @ 100
4 @ 110 [20 Sekunders pause mellem hver rep]
8 @ 60

Dødløft

4 @ 100
4 @ 105
4 @ 105
4 @ 105
5 @ 105

Chin Ups

8 @ BW
6 @ BW
5 @ BW
5 @ BW
5 @ BW

DB Rows

5 @ 36
5 @ 36
6 @ 36
5 @ 36
5 @ 36

Hammer Curls

8 @ 16
6 @ 16
6 @ 16
6 @ 16
6 @ 16
6 @ 16

Tirsdag d. 18 Oktober

Bænkpres

6 @ 60
7 @ 80
5 @ 90
3 @ 95
5 @ 95 5 RM PR
3 @ 95
3 @ 95
3 @ 95

Military Press

6 @ 40
5 @ 50
5 @ 50
5 @ 50
5 @ 50

Dips

5 @ BW
6 @ BW
5 @ BW
8 @ BW
10 @ BW

Inc DB Press

6 @ 32
6 @ 32
6 @ 32
6 @ 32
8 @ 32 8RM PR

Chestpress

8 @ 40
6 @ 50
6 @ 50
6 @ 50
6 @ 50
6 @ 50

Torsdag d. 20 Oktober

Squat

6 @ 60
4 @ 90
4 @ 90
4 @ 90
4 @ 90
4 @ 90

Dødløft

3 @ 100
3 @ 110
3 @ 110
3 @ 115
3 @ 115
3 @ 115

Chin Ups

5 @ BW
5 @ BW
5 @ BW
5 @ BW
5 @ BW

DB Rows

6 @ 36
6 @ 36
6 @ 36
6 @ 36
6 @ 36
6 @ 36

Hammer Curls

6 @ 18
8 @ 14
8 @ 14
8 @ 14
8 @ 10

Fredag d. 21 Oktober

Bænkpres

6 @ 60
6 @ 80
6 @ 90
4 @ 95
3 @ 100
3 @ 100
4 @ 100

Military Press

6 @ 40
8 @ 40
5 @ 50
5 @ 50
5 @ 50

Dips

6 @ BW
5 @ BW
6 @ BW
6 @ BW
10 @ BW

Inc DB Press

6 @ 32
6 @ 32
6 @ 32
6 @ 32
6 @ 32

Chestpress

6 @ 40
8 @ 40
6 @ 50
6 @ 50
6 @ 50
10 @ 50

Mandag d. 24. Oktober

Squat

6 @ 60
4 @ 90
4 @ 100
4 @ 100
4 @ 100
4 @ 100

Dødløft

5 @ 95
5 @ 95
5 @ 100
5 @ 100

Chin Ups

5 @ BW
5 @ BW
5 @ BW
6 @ BW
6 @ Bw

DB Rows

8 @ 32
8 @ 32
8 @ 32
8 @ 32
8 @ 32

Hammer Curls

8 @ 16
8 @ 16
8 @ 16
8 @ 16
8 @ 16
8 @ 16

Tirsdag d. 25 Oktober

Bænkpres

7 @ 60
6 @ 80
4 @ 90
4 @ 95
4 @ 95
4 @ 95
5 @ 90

Military Press

7 @ 40
6 @ 50
6 @ 50
5 @ 50
4 @ 50
5 @ 50

Dips

6 @ BW
6 @ BW
6 @ BW
8 @ BW
8 @ BW

Inc DB Press

6 @ 32
6 @ 32
8 @ 32
8 @ 32
8 @ 32

Chestpress

8 @ 40
6 @ 50
6 @ 50
6 @ 50
6 @ 50

Torsdag d. 27 Oktober

Kan ikke finde den i min logbog.

Fredag d. 28 Oktober

Kan ikke finde den i min logbog.

Mandag d. 31 Oktober

Squat

8 @ 60
5 @ 90
3 @ 100
2 @ 105
4 @ 110 (20 sek pause imellem hver rep)
3 @ 110
3 @ 110
2 @ 110
3 @ 110

Dødløft

5 @ 105
5 @ 105
5 @ 105
5 @ 105
5 @ 105
5 @ 105

Chin Ups

6 @ BW
6 @ BW
6 @ BW
6 @ BW
6 @ BW

DB Rows

6 @ 36
6 @ 36
6 @ 36
6 @ 36
6 @ 36

Hammer Curls

6 @ 18
8 @ 18
6 @ 16
6 @ 16
6 @ 16

Tirsdag d. 1 November

Bænkpres

8 @ 60
6 @ 80
5 @ 90
5 @ 90
5 @ 90
5 @ 90
5 @ 90
4 @ 90
3 @ 90

Military Press

6 @ 40
6 @ 40
5 @ 50
5 @ 50
5 @ 50
5 @ 50

Dips

5 @BW
6 @ BW
6 @ BW
6 @ BW
6 @ BW

Inc DB Press

6 @ 32
6 @ 32
6 @ 32
6 @ 32

Torsdag d. 3 November

Squat

6 @ 60
5 @ 90
4 @ 90
5 @ 90
5 @ 90

Dødløft

5 @ 100
3 @ 115
3 @ 115
3 @ 122,5
3 @ 122,5
3 @ 122,5

Chin Ups

6 @ BW
5 @ BW
5 @ BW
5 @ BW
5 @ Bw
5 @ BW

DB Rows

6 @ 36
6 @ 36
6 @ 36
6 @ 36
6 @ 36

Fredag d. 4 November

Bænkpres

8 @ 60
6 @ 80
4 @ 90
5 @ 95
3 @ 100
5 @ 100 5 RM PR! :twisted:

3 @ 100

Military Pres

6 @ 40
5 @ 50
5 @ 50
5 @ 50
5 @ 50
5 @ 50

Dips

5 @ BW
5 @ BW
5 @ BW
5 @ BW
5 @ BW

Chestpress

8 @ 40
6 @ 50
5 @ 50
5 @ 50
5 @ 50

Inc DB Press

6 @ 32
6 @ 32
6 @ 32
6 @ 32

Mandag d. 7 November

Squat

4 @ 60
5 @ 90
3 @ 100
3 @ 100
3 @ 100
3 @ 100
3 @ 100
3 @ 100
4 @ 100

Dødløft

5 @ 100
5 @ 100
5 @ 100
5 @ 100
5 @ 100
6 @ 100

Chin Ups

5 @ BW
5 @ BW
5 @ BW
5 @ BW
5 @ BW

DB Rows

5 @ 36
8 @ 36
5 @ 36
5 @ 36
5 @ 36

Tirsdag d. 8 November

Bænkpres

6 @ 80
5 @ 80
4 @ 90
4 @ 90
4 @ 90
5 @ 90
5 @ 90
5 @ 90

Military Press

5 @ 40
5 @ 50
5 @ 50
5 @ 50
5 @ 50

Dips

5 @ BW
5 @ BW
5 @ BW
5 @ BW
5 @ BW

Inc DB Press

6 @ 32
6 @ 32
6 @ 32
6 @ 32

Torsdag d. 10 November

Squat

6 @ 60
5 @ 90
5 @ 90
5 @ 90
5 @ 90
5 @ 90
5 @ 90

Dødløft

3 @ 110
3 @ 120
3 @ 125
3 @ 125
3 @ 125

Resten af træningen er ikke at finde i loggen, da den er gået i stykker.

Fredag d. 11 November

Loggen er gået i stykke, så den er ikke at finde.

Mandag d. 14 November

Squat

6 @ 60
4 @ 90
3 @ 100
3 @ 105
3 @ 110
3 @ 110
3 @ 110

Dødløft

4 @ 102,5
4 @ 102,5
4 @ 102,5
4 @ 102,5
4 @ 102,5

Chin Ups

5 @ BW
5 @ BW
5 @ BW
5 @ BW
5 @ BW

DB Rows

8 @ 36
6 @ 36
6 @ 36
6 @ 36

Tirsdag d. 15 November

Bænkpres

6 @ 60
6 @ 80
4 @ 90
4 @ 90
4 @ 90
4 @ 90
4 @ 90
4 @ 90

Military Press

5 @ 50
5 @ 50
5 @ 50
5 @ 50
5 @ 50

Dips

6 @ BW
6 @ BW
6 @ BW
6 @ BW
8 @ BW

DB Inc Press

6 @ 32
6 @ 32
6 @ 32
6 @ 32

Torsdag d. 17 November

Squat

6 @ 60
4 @ 90
4 @ 90
4 @ 90
4 @ 90
4 @ 90

Dødløft

3 @ 100
3 @ 110
3 @ 120
3 @ 125
2 @ 127,5
3 @ 127,5

Resten af træningen er gået i stykker grundet vandskader på logbogen.

Fredag d. 18 November

Bænkpres

6 @ 60
6 @ 80
5 @ 90
4 @ 95
3 @ 100
3 @ 100
3 @ 100
3 @ 100
4 @ 100

Military Press

6 @ 40
6 @ 50
5 @ 50
5 @ 50
5 @ 50
5 @ 50

Dips

6 @ BW
6 @ BW
6 @ BW
6 @ BW
8 @ BW

Inc DB Press

6 @ 32
6 @ 32
6 @ 32
6 @ 32
6 @ 32
6 @ 32

Mandag d. 21 November

Squat

6 @ 60
4 @ 90
3 @ 100
3 @ 110
3 @ 110
3 @ 115
3 @ 115
3 @ 115
3 @ 115

Dødløft

5 @ 105
5 @ 105
5 @ 105
5 @ 105
5 @ 105

DB Rows

6 @ 41
6 @ 41
6 @ 41
6 @ 41
6 @ 41

Asomugha - Piger fordrer katabolisme

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