DEMOLITION MAN

Træning / Workout

1. Leg Extensions
3*12/12/12
Vægt/Weight 140lbs -> 160 lbs -> 180lbs

2. Front Squat
5*12/12/10/10/8
Vægt/Weight 40kg -> 50kg -> 50kg -> 50kg -> 50kg

3. Single Leg Press
5*12/12/10/8/8
Vægt/Weight 70kg -> 70kg -> 70kg -> 80kg -> 80kg

4. Squat
3*8/10/8
Vægt/Weight 90kg

5. Leg Curls
4*16/16/14/12
Vægt/Weight 140lbs -> 160lbs -> 180lbs -> 200lbs

Total intake of protein in g: ca./approximately 320g

Morgentræning / Morning workout

1. Standing Dumbbell Curls
4x11/12/8/8
18,5kg

2. EZ-Bar Curls
4x12/10/10/8
25kg

3.EZ-Bar Preacher Curls
4x12/12/11/8
25kg

Total intake of protein in g: ca./approximately 360g

Aftenstræning / Evening workout

1. Military Press
5x14/12/12/10/10
30kg

2. Lateral Raise
3x12/12/12
10kg

3. Reverse Cable Flyers
3x12/12/12
20lbs

4. Barbell Upright Rowing
3x12/10/8
30kg

5. Behind Neck Barbell Press
3*12/12/10
30kg

Idags total indtag af protein i g/Total intake of protein in g: 450-470 (estimeret til ca. 467)

Bonus-info:
Vejede mig onsdag morgen til 86kg
77,5kg - 86kg = vægtforøgelse på 8,5kg på blot 8 dage.

Træning

Superset
Leg raises 3x10/12/12
& Ab wheel rollouts 3x12/12/10

Thigh Extensions
3x12/16/12
200lbs/220lbs/220lbs

Front Squat
3x8/8/8
50kg

1 sæt Squat m. 50kg partial reps fra bunden og halvt op
16 reps

Single leg press
3x12/12/12
50kg/30kg/30kg

Romanian DL
2x10/10
80kg

Leg Curls
2x12/16
180lbs/160lbs

Superset
Military Press 2x12/10 m. 30kg
& Behind Neck Barbell Presses 2x12/10 m. 30kg

Bend-Over Cable Crossovers
3x10/10/12
30lbs/20lbs/20lbs

Træning

Standing Dumbbell Alternated Curls
12/10/8/8
m. 18kg

Barbell Curls
8/10/12
35kg/25kg/25kg

Barbell Preacher Curls
8/10/12
30kg/25kg/25kg

Reverse-Grip Pulldowns
12/16/12
80lbs/100lbs/110lbs

Turned-Back Pushdowns
12/12/12
30lbs

Bar Pushaway
12/12/12
50lbs/50lbs/70lbs

Post workout-meal = 800g oksekød + 650ml mælk

Min frokost
350g marineret kyllingestrimler (385kcal 89g protein)
200g ris (268kcal 5,2g protein)
150g hakket oksekød 5-8% (213,75kcal 31,5g protein)
200g kyllingefiletter (238kcal 46g protein)
200g spinat (58,8kcal 5,2g protein)
100g pesto (330kcal 4,5g protein)
Overall 1493,55kcal 181,4g protein

Aften duo-shake
455kcal 90g protein x2
800ml mælk
380kcal 28g protein

835kcal 208g protein

Frokost
100g kalkunsalami
296kcal 23g protein
600g Pangasius
1050kcal 168g protein
1346kcal 191g protein

150g Peanutbutter
500kcal 44g protein

400g torskerogn
360kcal 42g protein

300ml mælk
135kcal 10,5g protein

200g oksekød
348kcal 42g protein

400g makrelguf
564kcal 44g protein

1907kcal 182,5g protein

Overall
3253kcal 373,5g protein

Min frokost:

Nutritional values:
200g cocktailpølser -
580kcal 22g protein
300g kartoffelspegepølse -
990kcal 54g protein
1kg pangasius -
1175kcal 280g protein
1l mælk -
400kcal 35g protein
5 scoops proteinpulver -
625kcal 105g protein
Overall:
3770kcal 496g protein

Træning

1. Superset Incline Bench Press & Lateral Pulldown

Incline Bench Press
5x12/12/10/10/8
60kg/60kg/50kg/50kg/50kg

Lateral Pulldown
4x12/12/10/8
60kg/65kg/60kg/60kg

2. Superset Incline Dumbbell Press & Yates Rows

Incline Dumbbell Press
3x8/12/8
19kg

Yates Rows
3x12/8/12
50kg

3. Superset Flat Dumbbell Press & Seated Rows

Flat Dumbbell Press
3x8/12/8
20kg

Seated Rows
3x12/8/12
70kg

4. Superset Chestdips & Shrugs

Chestdips
3x8/6/8
bw

Shrugs
3x6/10/12
130kg/130kg/80kg

5. Superset Dødløft & Decline Barbell Press

Dødløft
3x10/12/8
80kg

Decline Barbell Press
3x20/16/30
40kg

5 minutter dropset i benpressen til læg
7x24/16/20/22/28/30/40
190kg->180kg->160kg->140kg->120kg->100kg->50kg

Træning idag

1. Incline Bench Press
4x12/12/9/6
40kg/40kg/60kg/70kg

2. Incline Dumbbell Press
4x8/8/10/12
19kg/14kg/10kg/8kg

3. Flat Dumbbell Press
4x12/12/8/4
20kg/24kg/29,5kg/32kg

4. Chest dips
3x8/8/6
bw/egen kropsvægt

5. Vertical Chest Push (machine)
3x10/8/6
70lbs/100lbs/140lbs

Træning

1. Front Squat
2x8/8
40kg

2. Leg Extensions
3x12/12/12
220lbs/250lbs/250lbs

3. Squat
4x8/8/8/8
40kg/90kg/100kg/40kg

4. Bred Benpres
2x12/12
50kg/170kg

5. Giant set m. Romanian Deadlift, Leg Curls & Leg Pushback
1. Giantset
Romanian Deadlift 70kg x 12 reps
Leg Curls 120lbs x 8 reps
Leg Pushback 40lbs x 10 reps
2. Giantset
Romanian Deadlift 110kg x 10 reps
Leg Curls 120lbs x 8 reps
Leg Pushback 60lbs x 8 reps
3. Giantset
Romanian Deadlift 140kg x 6 reps
Leg Curls 120lbs x 8 reps
Leg Pushback 60lbs x 12 reps

Træning

1. Lateral Pulldown
4x12/12/10/8
60kg/70kg/80kg/90kg

2. Yates Rows
3x8/10/12
60kg

3. Seated Rows
4x12/12/10/10
65kg/75kg/85kg/95kg

4. Pull to chest
3x8/10/12
55kg

5. Shrugs
3x12/12/6
60kg/90kg/140kg

6. Rope Pullback
3x8/10/12
90kg

7. Dødløft
4x12/10/10/14
90kg/90kg/110kg/110kg

Bentræning

1. Leg Extensions
3x12/12/12
270lbs/280lbs/280lbs

2. Single-Leg Press
3x8
50kg

3. Squat
3x8/17/10
60kg/100kg/100kg

4. Front Squat
1x8
50kg

5. Rumænsk dødløft
1x14
120kg

Mandagstræning

Mave ^

Ryg

1. Lateral Pulldown
3x12/10/8
75kg/85kg/95kg

2. Yates Rows
3x12
60kg

3. Shrugs
3x12/12/12
80kg/110kg

4. Seated Rows
3x12/12/12
60kg

5. Pull to chest
3x8/8/8
55kg

6. Dødløft
2x20/14
110kg/120kg [PR 2/2!]

Træning

Bryst

1. Incline Bænkpres
4x12/10/4/7
50kg/70kg/80kg/80kg

Superset m. Incline Dumbbell Press og Flat Dumbbell Bænkpres

Incline Dumbbell Press
2x12/8
20kg/29,5kg

Flat Dumbbell Bænkpres
2x12/10
20kg/27kg

Chest Dips
1x8
bw

Nick Trigili aka Big Nick

DEMOLITION MAN

Brugere online