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Ivan Cyrus

7. apr 2011, 22:42


Dagens træning: (Skulder, Nakke, Mave)

Military Press
30 x 10
30 x 10
30 x 10
30 x 10

Shoulder Press
16 x 10
16 x 10
16 x 10
16 x 10

Shoulder Frontraises DB
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10

Shoulder Sideraises
7 x 10
7 x 10
7 x 10
7 x 10

Shrughs BB
80 x 10
80 x 10
80 x 10
80 x 10

Shrugs DB
30 x 10
30 x 10
30 x 10
30 x 10

Side Bend
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

Side Drag Bar
5 x 10
5 x 10
5 x 10
5 x 10

Side Drag Rope
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10

Crunch
75 BW x 10
75 BW x 10
75 BW x 10
75 BW x 10

Kneeling Crunch
20 x 10
20 x 10
20 x 10
20 x 10

Lever Seated Crunch
40 x 10
40 x 10
40 x 10
40 x 10
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

8. apr 2011, 21:47


Dagens træning: (Ben, Læn)

Squat
80 x 10
80 x 10
80 x 10
80 x 10

Lunges DB
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10

Lever Reverse Hyper-extension
15 x 10
15 x 10
15 x 10
15 x 10

Seated Leg Curl
40 x 10
40 x 10
40 x 10
40 x 10

Leg Extension
50 x 10
50 x 10
50 x 10
50 x 10

Lever Seated Calf Press
150 x 10
150 x 10
150 x 10
150 x 10

Hyperextension
75 BW x 10
75 BW x 10
75 BW x 10
75 BW x 10

Lower Back
40 x 10
40 x 10
40 x 10
40 x 10
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

9. apr 2011, 19:39


Dagens træning: (Bryst, Biceps)

Bænkpræs
60 x 10
60 x 10
60 x 10
60 x 10

Incline Bænkpræs
30 x 10
30 x 10
30 x 10
30 x 10

Cable Standing Fly
10 x 10
10 x 10
10 x 10
10 x 10

Cable Decline Fly
5 x 10
5 x 10
5 x 10
5 x 10


Curls BB
15 x 20
15 x 20
15 x 20
15 x 20

Hammer Curl
16 x 20
16 x 20
16 x 20
16 x 20

Preacher Curl Close Grip
20 x 10
20 x 10
20 x 10
20 x 10

Preacher Curl Wide Grip
20 x 10
20 x 10
20 x 10
20 x 10

Wrist Curl BB
15 x 10
15 x 10
15 x 10
15 x 10
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

10. apr 2011, 19:13


Dagens træning: (Ryg, Triceps)

Deadlift
60 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Pullups
75 BW x 10
75 BW x 10
75 BW x 10
75 BW x 10

BOR BB
30 x 10
30 x 10
30 x 10
30 x 10

BOR DB
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10

Dips
75 BW x 10
75 BW x 10
75 BW x 10
75 BW x 10

French Press
15 x 10
15 x 10
15 x 10
15 x 10

Pushdown
20 x 10
20 x 10
20 x 10
20 x 10

Pushdown Rope
10 x 10
10 x 10
10 x 10
10 x 10

Wrist Curl BB Overhand
15 x 10
15 x 10
15 x 10
15 x 10
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

11. apr 2011, 21:11


Dagens træning: (Skulder, Nakke, Mave)

Military Press
30 x 10
30 x 10
30 x 10
30 x 10

Shoulder Press
14 x 10
14 x 10
14 x 10
14 x 10

Shoulder Frontraises DB
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10

Shoulder Sideraises
5 x 10
5 x 10
5 x 10
5 x 10

Cable Seated Rear Delt Pull
8 x 10
8 x 10
8 x 10
8 x 10

Shrughs Smith
100 x 10
100 x 10
100 x 10
100 x 10

Side Bend
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10

Side Drag Bar
5 x 10
5 x 10
5 x 10
5 x 10

Side Drag Rope
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10

Lever Seated Crunch
70 x 10
70 x 10
70 x 10
70 x 10

Vertical Leg-Hip Raise
75 BW x 10
75 BW x 10
75 BW x 10
75 BW x 10

Incline Crunch
75 BW x 10
75 BW x 10
75 BW x 10
75 BW x 10
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

12. apr 2011, 20:57


Dagens træning: (Ben, Læn)

Squat
40 x 10
85 x 10
85 x 10
85 x 10
85 x 10

Lunges BB
40 x 10
40 x 10
40 x 10
40 x 10

Lever Lying Leg Curl
40 x 10
40 x 10
40 x 10
40 x 10

Leg Extension
50 x 10
50 x 10
50 x 10
50 x 10

Hyperextension
75 BW x 20
75 BW x 20
75 BW x 20
75 BW x 20

Lever Back Extension
40 x 10
40 x 10
40 x 10
40 x 10
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

13. apr 2011, 17:58


Dagens træning: (Bryst, Biceps)

Bænkpræs
30 x 10
70 x 8
70 x 8
70 x 8
70 x 8

Incline Bænkpræs
40 x 8
40 x 8
40 x 8
40 x 8

Cable Standing Fly
30 x 8
30 x 8
30 x 8
30 x 8

Cable Decline Fly
14 x 8
14 x 8
14 x 8
14 x 8

Curls BB
24 x 8
24 x 8
24 x 8
24 x 8

Hammer Curl
18 x 16
18 x 16
18 x 16
18 x 16

Preacher Curl Wide Grip
28 x 8
28 x 8
28 x 8
28 x 8

Preacher Curl Close Grip
28 x 8
28 x 8
28 x 8
28 x 8

Wrist Curl BB Underhand
24 x 8
24 x 8
24 x 8
24 x 8
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

14. apr 2011, 18:04


Dagens træning: (Ryg, Triceps)

Deadlift
60 x 10
110 x 8
110 x 8
110 x 8
110 x 8

Pullups
75 BW x 8
75 BW x 8
75 BW x 8
75 BW x 8

BOR BB
50 x 8
50 x 8
50 x 8
50 x 8

BOR DB
26 x 8
26 x 8
26 x 8
26 x 8
26 x 8
26 x 8
26 x 8
26 x 8

Dips
75 BW x 8
75 BW x 8
75 BW x 8
75 BW x 8

French Press
24 x 8
24 x 8
24 x 8
24 x 8

Pushdown
25 x 8
25 x 8
25 x 8
25 x 8

Pushdown Rope
15 x 8
15 x 8
15 x 8
15 x 8

Wrist Curl BB Overhand
15 x 8
15 x 8
15 x 8
15 x 8
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

15. apr 2011, 19:48


Dagens træning: (Skulder, Nakke, Mave)

Military Press
36 x 10
36 x 10
36 x 10
36 x 10

Shoulder Frontraises DB
12 x 10
12 x 10
12 x 10
12 x 10

Shoulder Sideraises
5 x 10
5 x 10
5 x 10
5 x 10

Cable Seated Rear Delt Pull
8 x 10
8 x 10
8 x 10
8 x 10

Shrughs Smith
100 x 10
100 x 10
100 x 10
100 x 10

Side Drag Bar
10 x 10
10 x 10
10 x 10
10 x 10

Side Drag Rope
7 x 10
7 x 10
7 x 10
7 x 10
7 x 10
7 x 10
7 x 10
7 x 10

Lever Seated Crunch
70 x 10
70 x 10
70 x 10
70 x 10

Vertical Leg-Hip Raise
75 BW x 10
75 BW x 10
75 BW x 10
75 BW x 10
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

16. apr 2011, 17:51


Dagens træning: (Ben)

Squat
60 x 10
90 x 10
90 x 10
90 x 10
90 x 10

Lunges DB
40 x 20
40 x 20
40 x 20
40 x 20

Lever Reverse Hyper-extension
80 x 10
80 x 10
80 x 10
80 x 10

Lever Lying Leg Curl
70 x 10
70 x 10
70 x 10
70 x 10

Leg Extension
110 x 10
110 x 10
110 x 10
110 x 10

Rotary Seated Calf Press
150 x 10
150 x 10
150 x 10
150 x 10
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

17. apr 2011, 16:21


Dagens træning: (Bryst, Biceps)

Bænkpræs
40 x 10
70 x 10
70 x 10
70 x 8
70 x 6

Incline Bænkpræs
40 x 10
40 x 10
40 x 10
40 x 10

Cable Standing Fly
20 x 10
20 x 10
20 x 10
20 x 10

Cable Decline Fly
10 x 10
10 x 10
10 x 10
10 x 10

Curls BB
25 x 10
25 x 10
25 x 10
25 x 10

Hammer Curl
18 x 20
18 x 20
18 x 20
18 x 20
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

18. apr 2011, 18:37


Dagens træning: (Ryg, Triceps)

Deadlift
60 x 10
120 x 10
120 x 10
120 x 10
120 x 10

Pullups
75 BW x 10
75 BW x 10
75 BW x 10
75 BW x 10

BOR BB
50 x 10
50 x 10
50 x 10
50 x 10

BOR DB
28 x 10
28 x 10
28 x 10
28 x 10
28 x 10
28 x 10
28 x 10
28 x 10

Dips
75 BW x 10
75 BW x 10
75 BW x 10
75 BW x 10

French Press
17 x 10
17 x 10
17 x 10
17 x 10

Pushdown
40 x 10
40 x 10
40 x 10
40 x 10

Pushdown Rope
20 x 10
20 x 10
20 x 10
20 x 10
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

21. apr 2011, 08:09


Gårdagens træning: (Skulder, Nakke, Mave)

Military Press
37 x 10
37 x 10
37 x 10
37 x 10

Rear Laterals
5 x 10
5 x 10
5 x 10
5 x 10

Shoulder Frontraises DB
12 x 10
12 x 10
12 x 10
12 x 10

Shoulder Sideraises
7 x 10
7 x 10
7 x 10
7 x 10

Shrughs Smith
60 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Vertical Leg-Hip Raise
75 BW x 10
75 BW x 10
75 BW x 10
75 BW x 10

Incline Sit-up
75 BW x 10
75 BW x 10
75 BW x 10
75 BW x 10

45° Side Bend
75 BW x 10
75 BW x 10
75 BW x 10
75 BW x 10

Side Drag Bar
10 x 10
10 x 10
10 x 10
10 x 10
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

21. apr 2011, 13:56


Dagens træning: (Ben, Læn)

Squat
50 x 10
95 x 10
95 x 10
95 x 10
95 x 10

Lunges DB
24 x 10
24 x 10
24 x 10
24 x 10

Lever Reverse Hyper-extension
50 x 10
50 x 10
50 x 10
50 x 10

Prone Leg Curl
90 x 10
90 x 10
90 x 10
90 x 10

Leg Extension
130 x 10
130 x 10
130 x 10
130 x 10

Lever Seated Calf Press
190 x 10
190 x 10
190 x 10
190 x 10

Hyperextension
75 BW x 10
75 BW x 10
75 BW x 10
75 BW x 10

Lower Back
60 x 10
60 x 10
60 x 10
60 x 10
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

24. apr 2011, 17:34


Gårdagens træning: (Bryst, Biceps)

Bænkpræs BB
40 x 10
65 x 10
65 x 10
65 x 10
65 x 10

Incline Bænkpræs BB
40 x 10
40 x 10
40 x 10
40 x 10

Cable Standing Fly
20 x 10
20 x 10
20 x 10
20 x 10

Cable Decline Fly
10 x 10
10 x 10
10 x 10
10 x 10

Curls BB
25 x 10
25 x 10
25 x 10
25 x 10

Hammer Curl
16 x 20
16 x 20
16 x 20
16 x 20

Preacher Curl Wide Grip
20 x 10
20 x 10
20 x 8
20 x 8

Preacher Curl Close Grip
20 x 10
20 x 10
20 x 8
20 x 7

Wrist Curl BB Underhand
24 x 10
24 x 10
24 x 10
24 x 10
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

24. apr 2011, 17:44


Dagens træning: (Ryg, Triceps)

Deadlift
60 x 10
125 x 10
125 x 10
125 x 10
125 x 10

Pullups
75 BW x 10
75 BW x 10
75 BW x 8
75 BW x 8

BOR BB
35 x 10
35 x 10
35 x 10
35 x 10

BOR DB
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

Dips
75 BW+10 x 10
75 BW+10 x 10
75 BW+10 x 10
75 BW+10 x 10

French Press
17 x 10
17 x 10
17 x 10
17 x 10

Pushdown
30 x 10
30 x 10
30 x 10
30 x 10

Kickback
7 x 10
7 x 10
7 x 10
7 x 10
7 x 10
7 x 10
7 x 10
7 x 10

Wrist Curl BB Overhand
15 x 10
15 x 10
15 x 10
15 x 10
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

26. apr 2011, 00:21


Gårdagens træning: (Skulder, Nakke)

Military Press
30 x 12
30 x 12
30 x 12
30 x 12

Shoulder Frontraises DB
9 x 12
9 x 12
9 x 12
9 x 12

Shoulder Sideraises
7 x 12
7 x 12
7 x 12
7 x 12

Rear Laterals
5 x 12
5 x 12
5 x 12
5 x 12

Shrughs DB
20 x 10
20 x 10
20 x 10
20 x 10

Powerwalk
30 min (300 Kcal)
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

26. apr 2011, 20:11


Dagens træning: (Ben, Læn)

Squat
50 x 10
100 x 12
100 x 12
100 x 12
100 x 12

Lunges DB
48 x 12
48 x 12
48 x 12
48 x 12

Prone Leg Curl
70 x 12
70 x 12
70 x 12
70 x 12

Leg Extension
130 x 12
130 x 12
130 x 12
130 x 12

Lever Seated Calf Press
170 x 12
170 x 12
170 x 12
170 x 12

Hyperextension
75 BW x 12
75 BW x 12
75 BW x 12
75 BW x 12

Lower Back
50 x 12
50 x 12
50 x 12
50 x 12
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

27. apr 2011, 19:53


Dagens træning: (Bryst, Triceps)

Bænkpræs BB
30 x 6
60 x 12
60 x 12
60 x 12
60 x 12

Incline Bænkpræs BB
40 x 12
40 x 12
40 x 12
40 x 12

Cable Standing Fly
20 x 12
20 x 12
20 x 12
20 x 12

Cable Decline Fly
10 x 12
10 x 12
10 x 12
10 x 12

Dips
75 BW+10 x 12
75 BW+10 x 12
75 BW+10 x 12
75 BW+10 x 10

French Press
15 x 12
15 x 12
15 x 12
15 x 12

Pushdown
20 x 12
20 x 12
20 x 12
20 x 12

Pushdown Rope
5 x 12
5 x 12
5 x 12
5 x 12

Wrist Curl BB Underhand
22 x 12
22 x 12
22 x 12
22 x 12
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

28. apr 2011, 17:38


Dagens træning: (Ryg, Biceps)

Deadlift
60 x 6
130 x 12
130 x 12
130 x 12
130 x 12

Pullups
75 BW x 12
75 BW x 8
75 BW x 6
75 BW x 6

BOR BB
30 x 12
30 x 12
30 x 12
30 x 12

BOR DB
22 x 12
22 x 12
22 x 12
22 x 12
22 x 12
22 x 12
22 x 12
22 x 12

Curls BB
15 x 12
15 x 12
15 x 12
15 x 12

Hammer Curl
24 x 24
24 x 24
24 x 24
24 x 24

Preacher Curl Wide Grip
15 x 12
15 x 12
15 x 12
15 x 12

Preacher Curl Close Grip
15 x 12
15 x 12
15 x 12
15 x 12

Wrist Curl BB Underhand
22 x 12
22 x 12
22 x 12
22 x 12
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

29. apr 2011, 17:57


Dagens træning: (Skulder, Nakke, Mave)

Military Press
30 x 12
30 x 12
30 x 12
30 x 12

Shoulder Frontraises DB
10 x 12
10 x 12
10 x 12
10 x 12

Shoulder Sideraises DB
5 x 12
5 x 12
5 x 12
5 x 12

Rear Lateralraises DB
5 x 12
5 x 12
5 x 12
5 x 12

Shrughs Smith
80 x 12
80 x 12
80 x 12
80 x 12

Side DB
22 x 12
22 x 12
22 x 12
22 x 12
22 x 12
22 x 12
22 x 12
22 x 12

Side Drag Bar
5 x 12
5 x 12
5 x 12
5 x 12

Vertical Leg-Hip Raise
75 BW x 12
75 BW x 12
75 BW x 12
75 BW x 12

Incline Sit-up
75 BW x 12
75 BW x 12
75 BW x 12
75 BW x 12
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

30. apr 2011, 20:46


Dagens træning: (Ben, Læn)

Squat
50 x 6
105 x 12
105 x 12
105 x 12
105 x 12

Lunges DB
24 x 12
24 x 12
24 x 12
24 x 12

Prone Leg Curl
70 x 12
70 x 12
70 x 12
70 x 12

Leg Extension
150 x 12
150 x 12
150 x 12
150 x 12

Hyperextension
75 BW x 12
75 BW x 12
75 BW x 12
75 BW x 12

Lower Back
50 x 12
50 x 12
50 x 12
50 x 12

Lever Seated Calf Press
190 x 12
190 x 12
190 x 12
190 x 12
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

2. maj 2011, 20:35


Dagens træning: (Bryst, Triceps)

Bænkpræs BB
30 x 12
60 x 12
60 x 12
60 x 12
60 x 12

Incline Bænkpræs BB
40 x 12
40 x 12
40 x 12
40 x 12

Cable Standing Fly
20 x 12
20 x 12
20 x 12
20 x 12

Cable Decline Fly
10 x 12
10 x 12
10 x 12
10 x 12

Dips
75 BW+10 x 12
75 BW+10 x 12
75 BW+10 x 10
75 BW+10 x 10

French Press
15 x 12
15 x 12
15 x 12
15 x 12

Pushdown
30 x 12
30 x 12
30 x 12
30 x 12

Pushdown Rope
10 x 12
10 x 12
10 x 12
10 x 12

Wrist Curl BB Overhand
15 x 12
15 x 12
15 x 12
15 x 12
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

3. maj 2011, 20:43


Dagens træning: (Ryg, Biceps)

Deadlift
60 x 12
100 x 12
100 x 12
120 x 4
140 x 3

Pullups
75 BW x 12
75 BW x 8
75 BW x 6
75 BW x 6

BOR BB
32 x 12
32 x 12
32 x 12
32 x 12

BOR DB
30 x 12
30 x 12
30 x 12
30 x 12

Curls BB
20 x 12
20 x 12
20 x 12
20 x 12

Hammer Curl
14 x 12
14 x 12
14 x 12
14 x 12

Preacher Curl Wide Grip
15 x 12
15 x 12
15 x 12
15 x 12

Preacher Curl Close Grip
15 x 12
15 x 12
15 x 12
15 x 12

Wrist Curl BB Underhand
20 x 12
20 x 12
20 x 12
20 x 12
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

4. maj 2011, 22:33


Dagens træning: (Skulder, Nakke, Mave)

Military Press
35 x 12
35 x 12
35 x 12
35 x 12

Rear Lateralraises DB
7 x 12
7 x 12
7 x 12
7 x 12

Shoulder Frontraises DB
12 x 12
12 x 12
12 x 12
12 x 12

Shoulder Sideraises DB
5 x 12
5 x 12
5 x 12
5 x 12

Shrughs Smith
80 x 12
80 x 12
80 x 12
80 x 12

Side DB
30 x 12
30 x 12
30 x 12
30 x 12

Side Drag Bar
10 x 12
10 x 12
10 x 12
10 x 12

Vertical Leg-Hip Raise
75 BW x 12
75 BW x 12
75 BW x 12
75 BW x 12

Incline Sit-up
75 BW x 12
75 BW x 12
75 BW x 12
75 BW x 12
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

5. maj 2011, 22:22


Dagens træning: (Ben, Læn)

Squat
50 x 6
105 x 12
105 x 12
105 x 12
105 x 12

Lunges DB
26 x 12
26 x 12
26 x 12
26 x 12

Prone Leg Curl
90 x 12
90 x 12
90 x 12
90 x 12

Leg Extension
150 x 12
150 x 12
150 x 12
150 x 12

Hyperextension
75 BW+5 x 12
75 BW+5 x 12
75 BW+5 x 12
75 BW+5 x 12

Lower Back
60 x 12
60 x 12
60 x 12
60 x 12

Lever Seated Calf Press
210 x 12
210 x 12
210 x 12
210 x 12
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

9. maj 2011, 20:04


Dagens træning: (Bryst, Triceps)

Bænkpræs BB
20 x 12
60 x 12
60 x 12
60 x 12
60 x 12

Incline Bænkpræs BB
40 x 12
40 x 12
40 x 12
40 x 12

Flat Flyes DB
12 x 12
12 x 12
12 x 12
12 x 12

Incline Flyes DB
12 x 12
12 x 12
12 x 12
12 x 12

Dips
75 BW+5 x 12
75 BW+5 x 12
75 BW+5 x 10
75 BW+5 x 12
75 BW x 20
75 BW x 15

French Press
17 x 12
17 x 12
17 x 12
17 x 12

Pushdown
30 x 12
30 x 12
30 x 12
30 x 11

Pushdown Rope
10 x 12
10 x 12
10 x 12
10 x 12

One Arm Cable
5 x 12
5 x 12
5 x 12
5 x 12
5 x 12
5 x 12
5 x 12
5 x 12

Wrist Curl BB Overhand
15 x 12
15 x 12
15 x 12
15 x 12
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

10. maj 2011, 22:23


Dagens træning: (Ryg, Biceps)

Deadlift
130 x 12
130 x 12
130 x 12
130 x 10

Pullups
75 BW x 10
75 BW x 7
75 BW x 6
75 BW x 5

BOR BB
36 x 12
36 x 12
36 x 12
36 x 12

BOR DB
30 x 12
30 x 12
30 x 12
30 x 12

Curls BB
24 x 12
24 x 12
24 x 12
24 x 12

Hammer Curl
14 x 12
14 x 12
14 x 12
14 x 12

Cable Curl
20 x 12
20 x 12
20 x 12
20 x 12

Rope Reverse Curl
10 x 12
10 x 12
10 x 12
10 x 12

Wrist Curl BB Underhand
24 x 12
24 x 12
24 x 12
24 x 12
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

17. maj 2011, 20:15


Dagens træning: (Skulder, Nakke, Mave)

Military Press
32 x 12
32 x 12
32 x 12
32 x 12

Shoulder Frontraises DB
12 x 12
12 x 12
12 x 12
12 x 12

Rear Lateralraises DB
5 x 12
5 x 12
5 x 12
5 x 12

Shoulder Sideraises Cabel
2.5 x 12
2.5 x 12
2.5 x 12
2.5 x 12

Shrughs DB
30 x 12
30 x 12
30 x 12
30 x 12

Side Drag Bar
10 x 12
10 x 12
10 x 12
10 x 12

Side Bend 45¤
75 BW x 12
75 BW x 12
75 BW x 12
75 BW x 12

Incline Sit-up
75 BW x 12
75 BW x 12
75 BW x 12
75 BW x 12

Vertical Leg-Hip Raise
75 BW x 12
75 BW x 12
75 BW x 12
75 BW x 12
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

Ivan Cyrus

18. maj 2011, 21:35


Dagens træning: (Ben, Læn)

Squat
50 x 12
100 x 12
100 x 12
100 x 12
100 x 12

Lunges DB
26 x 12
26 x 12
26 x 12
26 x 12

Prone Leg Curl
90 x 12
90 x 12
70 x 12
70 x 12

Leg Extension
150 x 12
150 x 12
150 x 12
150 x 12

Lower Back
50 x 12
50 x 12
50 x 12
50 x 12

Hyperextension
75 BW x 12
75 BW x 12
75 BW x 12
75 BW x 12

Lever Seated Calf Press
190 x 12
190 x 12
190 x 12
190 x 12
 
Reputation point: 0
 
Indlæg: 537
Tilmeldt: 25. nov 2007, 01:55
Geografisk sted: Copenhagen
 
Logbog: Vis logbog
Galleri: Vis galleri (6)
Kostplan: Vis kostplan

 

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