Ryg-ben-biceps

Cheat rows OH
10x60kg
10x80kg
10x90kg
10x100kg
10x100kg
10x100kg

Pulldown
10x60kg
10x70kg
10x75kg
10x75kg

Technogym lower back
10x65kg
10x65kg
10x65kg
10x65kg

Leg extension
10x90kg
10x90kg
10x90kg
10x90kg

Leg curl
10x55kg
10x60kg
10x65kg
10x65kg

BB curl OH
12x35kg
10x15kg
12x35kg
12x35kg

Preacher curl
10x32,5kg
10x32,5kg
10x32,5kg

Plank
60sek.xBW
60sek.xBW'
60sek.xBW

I dag var jeg slap, følte mig ellers frisk, da jeg ankom til centeret.

Bryst-skulder-triceps

Bænkpres
10x60kg
4x92,5kg
3x92,5kg
10x80kg
8x80kg
10x70kg

Dips
25xBW
25xBW
25xBW
20xBW

Smith Overhead press
10x60kg
10x60kg
10x60kg
10x60kg

Skull crusher
15x35kg
15x35kg
15x35kg
15x35kg

Technogym Incline chest
10x35kg
10x65kg
5x75kg

Incline sit-up
20xBW
20xBW
20xBW
20xBW
20xBW

Skulle have trænet Ben-Ryg-biceps i dag. Det blev det dog ikke til, i det jeg havde aftalt med hr. Schalde, at træne med ham. Derfor stod den på Bryst-triceps-trapez. Det blev hammerende useriøst, og samtidig hammerende hyggeligt. Træningen tog 2,5 time og kunne være gennemført på en lille time.

Bænkpres
10x70kg
10x80kg
3x92,5kg

Incline bænkpres
10x50kg
10x60kg
15x60kg

Dips
20xBW
20xBW
20-30xBW nok nærmere 30 end 20.

CG bænkpres
10x50kg

Technogym pec deck
10x75kg
10x80kg
10x85kg

Intermezzo med varm kakao.

BB shrug
10x100kg
10x130kg
10x150kg

Cable Bent-over Triceps Extension (with rope attachment)
10x22,5kg
10x32,5kg
10x35kg
10x40kg

Rope push-down
10x25kg
10x27,kg
15x27,5kg + 10x25kg + 10x22,5kg + 8x20kg + 10x17,5kg + 10x15kg + 10x12,5 + 15x10kg + 6x7,5kg

Technogym mave
10x20kg
10x28kg
10x32kg

Endnu en omgang hygge med varm kakao.

Ryg-ben-biceps

Cheat rows OH
10x60kg
10x80kg
10x100kg
10x110kg
10x110kg

Pull-down
10x60kg
10x75kg
8x80kg
6x85kg

Technogym lower back
10x70kg
10x70kg
10x70kg
10x70kg

Leg curl
10x55kg
10x60kg
10x65kg
10x65kg

Leg extension
10x90kg
10x95kg
10x100kg
10x100kg

BB curl OH
12x30kg
12x30kg
12x30kg

Preacher curl
12x32,5kg
12x32,5kg
12x37,5kg

Plank
60sek.xBW
60sek.xBW
50sek.xBW

Bryst-skulder-triceps

DB bænkpres
10x22kg
10x28kg
10x36kg
10x36kg
10x36kg
10x36kg
10x36kg
10x36kg
8x36kg
10x36kg
10x36kg
8x36kg

Military press
10x30kg
10x40kg
6x50kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg

Dips
20xBW
20xBW
20xBW
20xBW
20xBW
20xBW
20xBW
20xBW
20xBW
20xBW

Ryg-ben-biceps

Leg extension
10x100kg
10x100kg
10x100kg
10x100kg

Technogym lower back
10x70kg
10x70kg
10x70kg
25-30x70kg

Lying leg curl (single leg)
10x15kg
10x20kg
10x20kg
10x20kg

Cheat rows OH
10x60kg
10x100kg
10x110kg
10x115kg

Pull-up
10xBW
10xBW
10xBW
10xBW

BB curl OH
12x30kg
12x30kg
12x30kg
12x30kg

Cable curl
10x25kg
10x25kg
10x27,5kg
10x30kg

Plank
60sek.xBW
60sek.xBW
60sek.xBW

Technogym row OA
10x120kg
10x120kg
10x120kg
10x120kg

DB rows
10x22kg
10x36kg
10x36kg
10x36kg

Følte mig slap og lad. Det var jeg ikke.

Bryst-skulder-biceps

Bænkpres
10x50kg
10x70kg
10x80kg
4x90kg
3x95kg
1x100kg
1x102,5kg PR
10x80kg
6x80kg
14x70kg

Smith overhead press
10x50kg
10x60kg
10x65kg
10x65kg
10x65kg

Laterals
10x12kg
10x16kg
Seated laterals
10x12kg
10x12kg
10x12kg

Dips
20xBW
20xBW
20xBW
20xBW
20xBW
20xBW
20xBW
20xBW
20xBW
20xBW

Ben-ryg-trapez-biceps

Leg extensions
10x100kg
10x100kg
10x100kg
10x100kg

Technogym lower back
10x75kg
10x75kg
10x75kg
10x80kg

Lying leg curl (single leg)
10x20kg
10x20kg
10x20kg
10x20kg

Cheat rows OH
10x60kg
10x80kg
10x100kg
10x110kg
10x115kg
10x120kg

Pull-down
10x70kg
10x80kg
10x85kg
6x90kg
7x90kg
6x90kg

Smith shrug
10x130kg
10x150kg
10x170kg

BB curl OH
12x30kg
12x30kg
12x30kg
12x30kg

Preacher curl
10x37,5kg
10x37,5kg
10x37,5kg
10x37,5kg

Bryst-skulder-triceps

Bænkpres
10x50kg
10x70kg
5x80kg
2x90kg
1x95kg
1x100kg
1x102,5kg
5x80kg

Incline DB press
10x20kg
10x28kg
10x36kg
10x22kg

Smith skulderpres
10x30kg
10x40kg
10x50kg

Seated lateral
10x12kg
10x12kg
10x12kg
10x12kg

Dips
30xBW
30xBW
24xBW

Ryg-ben-biceps

Cheat rows OH
10x60kg
10x80kg
10x90kg
10x100kg
10x110kg
10x115kg
10x120kg

Leg extension
10x100kg
10x100kg
10x100kg
10x100kg

Leg curl
10x65kg
10x70kg
10x75kg
10x75kg

Technogym lower back
10x75kg
10x80kg
10x80kg
10x80kg

Pulldown
10x75kg
10x80kg
8x85kg
6x90kg

BB curl OH
12x30kg
12x30kg
12x30kg
12x30kg

Preacher curl
20x27,5kg
10x37,5kg
10x37,5kg
7x40kg

Mit liv har været uhyggeligt katabolsk de seneste 3 uger. Det skulle der gerne laves om på! Jeg har fået trænet på det seneste, men har ikke gidet at logføre det grundet mit katabolisme.

Dagens træning startede med en halv times spinning.

Ben - skulder

Front squat
10x20kg
10x30kg
5x40kg
Front squat er åbenbart ikke lige mig.

Zercher squat
10x40kg
10x50kg
10x60kg
10x70kg

Military
10x30kg
10x40kg
10x45kg
8x50kg

Leg extension
10x100kg
10x100kg
10x100kg

Leg curl
10x75kg
10x75kg Nas i knæet.
10x75kg Og det fortsatte.

Bagskulder
10x10kg
10x10kg
10x10kg

Smith calf
10x90kg
10x120kg
10x140kg
10x150kg
Eller deromkring.

Ryg - biceps

Bent-over row
10x60kg
10x80kg
10x90kg
10x100kg
10x110kg
10x120kg

Hyperextension
20x10kg
15x10kg
15x10kg

Pull down
10x70kg
10x75kg
10x80kg
6x85kg
5x90kg

Plank
60sek.xBW
60sek.xBW
60sek.xBW

BB curl OH
12x25kg
12x25kg
12x25kg
12x25kg

Preacher curl
8x37,5kg
10x37,5kg
10x37,5kg
8x37,5kg

Bryst - triceps

Bænkpres
10x50kg
10x60kg
10x70kg
10x80kg
3x90kg
2x90kg
13x70kg

Incline db press
10x26kg
11x26kg
8x30kg
6x34kg
5x36kg

Dips
10xBW+20kg
10xBW+20kg
10xBW+20kg
10xBW+20kg

Rope pushdown
12x25kg
12x25kg
12x27,5kg
12x27,5kg

Incline crunch
20xBW
20xBW
20xBW
20xBW

Ben - skulder

Smith skulderpres
10x10kg
10x30kg
10x40kg
10x45kg
10x50kg
8x55kg
3x60kg
12x50kg

Yoga
en time

Seated bent over laterals
10x10kg
10x10kg
10x10kg
10x10kg

Zercher squat
10x50kg
10x60kg
10x60kg
10x70kg
10x70kg
10x70kg

Leg extension
10x100kg
10x100kg
10x100kg
10x100kg

Leg curl
10x75kg
10x75kg
10x75kg
8x80kg

Rotator cuff
20x3kg
20x3kg

Smitg calf raise
10x120kg
10x160kg
10x160kg
10x160kg

Ryg - biceps

Rows OH
10x60kg
10x70kg
10x80kg
16x90kg
12x100kg
12x110kg
10x120kg
6x130kg

Pulldown
12x70kg
10x75kg
10x80kg
8x85kg
4x90kg
3,5x95kg

Hyperextension
15xBW
16xBW+10kg
15xBW+10kg
15xBW+10kg

Bb curl OH
12x25kg
12x25kg
15x25kg
15x25kg

Preacher curl
10x37,5kg
10x37,5kg
10x37,5kg
8x37,5kg

Plank
30sek.xBW+20kg
30sek.xBW+20kg
30sek.xBW+20kg

Bryst - triceps

Bænkpres
10x50kg
10x60kg
10x70kg
10x80kg
4x90kg
1x100kg
5x80kg
16x70kg

Incline db press
10x22kg
12x28kg
10x32kg
5x36kg
20x28kg
ca. 30x22kg

Rotator cuff
20x3kg
20x3kg

Dips
10xBW+20kg
10xBW+20kg
10xBW+20kg
8xBW+20kg

Smal bænkpres
10x50kg
10x50kg
10x50kg
8x50kg

Incline crunch
20xBW
20xBW
20xBW
20xBW

Lying leg raise
20xBW
20xBW
20xBW
20xBW

Ben - skulder

Zercher squat
10x20kg
10x40kg
10x50kg
10x60kg
10x70kg
10x70kg
9x80kg
9x80kg
12x70kg
15x60kg

Military
10x30kg
10x40kg
10x50kg
12x40kg
12x40kg
15x40kg

Lying leg curl (single leg)
10x20kg
10x20kg
10x20kg
10x20kg

Bent over lateral
10x10kg
10x10kg
10x10kg
10x10kg

Technogym rotary calf
10x45kg
10x67,5kg
15x67,5kg
20x67,5kg

En times yoga

Ryg - biceps

Rows
10x60kg
10x80kg
10x90kg
10x100kg
10x110kg
10x120kg
8x130kg

Pulldown
10x75kg
10x80kg
8x85kg
4x90kg
1x95kg

Hyperextension
15xBW+10kg
15xBW+10kg
15xBW+10kg
15xBW+10kg

Bb curl OH
15x25kg
15x25kg
15x25kg
15x25kg

Preacher curl
10x37,5kg
8x37,5kg
8x37,5kg
8x37,5kg

Cause life is a game that no one wins,
But you deserve a headstart the way your life's goin',
So throw in the towel cause your life ain't shit,
No take that towel and hang yourself with it,
Life's short and hard like a body-building elf,
So save the planet and kill yourself,
If you're feeling down-and-out with what your life's all about,
Lift your head up and blow your brains out!

T-bar row
10x40kg
10x60kg
10x80kg
10x90kg
10x100kg
10x110kg

Pull up
17xBW
17xBW
17xBW

DB row
17x36kg
20x36kg
20x36kg

Preacher curl
10x32,5kg
10x32,5kg
10x32,4kg

Hyperextension
15xBW+20kg
10xBW+30kg
10xBW+30kg

BB curl OH
15x20kg
16x20kg
20x20kg

Facepull
Glemt

You're just too good to be true.
Can't keep my eyes off of you.
You feel like heaven to touch.
I wanna hold you so much.
At long last love has arrived
And I thank God I'm alive.
You're just too good to be true.
Can't take my eyes off of you.

Incline DB press
10x22kg
10x28kg
8x32kg
8x32kg
8x32kg

DB Bench press
10x32kg
8x36kg
6x36kg
8x36kg

Military
10x40kg
10x40kg
10x40kg

Dip
10xBW+30kg
10xBW+30kg
10xBW+30kg + 10xBW

Seated lateral
10x12kg
10x12kg
10x12kg

CG Bench press
10x50kg
10x60kg
10x60kg

Rotator cuff
20x3kg
20x3kg

Evil wheel på knæ
10xBW
10xBW
10xBW

Whoever appeals to the law against his fellow man is either a fool or a coward.
Whoever cannot take care of himself without that law is both.
For a wounded man shall say to his assailant, "If I Live, I will kill you. If I Die, You are forgiven."
Such is the Rule of Honor.

T-bar row
10x60kg
10x80kg
10x100kg
5x110kg

Pull up
17xBW
17xBW
17xBW

BD row
20x36kg
20x36kg
22x36kg

Preacher curl
10x32,5kg
10x32,5kg
10x32,5kg

BB curl OH
20x20kg
20x20kg
20x20kg

Hyperextension
10xBW+30kg
10xBW+30kg
10xBW+30kg

Facepull
10x30kg
10x30kg
10x30kg

Rotator cuff
20x3kg
20x3kg

Military
10x40kg
10x45kg
10x50kg

Bænkpres med stop
10x50kg
10x60kg
10x70kg
6x80kg
6x80kg

DB incline press
10x28kg
10x30kg
10x30kg

Dip
5xBW
10xBW+30kg
10xBW+30kg
10xBW+30kg + 20xBW

Seated lateral
10x12kg
10x12kg
10x12kg

Evil wheel på knæ
10xBW
10xBW
10xBW

CG Bænkpres
10x50kg
10x60kg
10x65kg

T-bar row
10x60kg
10x80kg
10x100kg
8x110kg

Pull up
17xBW
17xBW
17xBW

DB row
20x36kg
20x36kg
22x36kg

Preacher curl
10x32,5kg
10x32,5kg
10x32,5kg

BB curl OH
20x20kg
20x20kg
20x20kg

Hyperextension
10xBW+30kg
10xBW+30kg
10xBW+30kg

Facepull
10x30kg
10x30kg
10x30kg

Yoga
En time.

Leg extension
10x25kg
10x35kg
10x45kg
10x50kg

Leg curl
10x25kg
10x35kg
10x45kg
10x45kg

OH squat
10x20kg
10x20kg
10x30kg
10x30kg
10x40kg

Military
10x40kg
10x45kg
10x50kg
10x50kg
Måske et 5. sæt.

Seated lateral
10x12kg
10x12kg
10x12kg

Rotator cuff
20x3kg
20x3kg

Bænkpres med pause
10x20kg
10x50kg
10x60kg
10x70kg
7x80kg
7x80kg
7x80kg
3x90kg

Incline DB press
10x30kg
10x30kg
10x30kg
10x30kg
10x30kg

Dips
20xBW
20xBW
20xBW
20xBW
20xBW

CG bænkpres
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg

Rope pushdown
10x20kg
10x25kg
10x25kg
10x27,5kg
10x30kg

Evil wheel på knæ
10xBW
10xBW
10xBW
10xBW

The full body



OH squat
10x20kg
10x30kg
10x30kg
10x30kg
10x40kg
10x35kg
10x35kg
10x35kg

BB row
10x60kg
10x60kg
10x60kg
10x70kg
10x80kg
10x80kg
10x90kg
10x100kg

Military
10x22kg
10x32kg
10x32kg
10x42kg
10x42kg
10x42kg
10x47kg
7x52kg

Bænk med pause
10x20kg
10x60kg
10x60kg
10x70kg
10x70kg
10x70kg
10x80kg - touch and go

Evil wheel på knæ
10xBW
10xBW
10xBW
10xBW
10xBW

I dag trænede jeg med Sissel. Det var ikke seriøst nok.

Technogym mave
10x35kg
10x35kg
10x40kg

Pull up
18xBW
18xBW
15xBW

T-bar row
10x60kg
10x80kh
10x100kg
10x110kg

Technogym one arme row
10x120kg
10x120kg
10x120kg

Evil wheel på knæ
10xBW
10xBW
10xBW

Hyperextension
10xBW+30kg
10xBW+30kg
10xBW+30kg

Preacher curl
10x32,5kg
10x35kg
10x35kg

BB curl OH
10x25kg
10x25kg
10x25kg

I dag fik jeg en besked, der ikke passede mig. Så jeg tog op og bodybuildede...

Bænkpres
10x20kg
10x50kg
10x60kg
10x70kg
10x80kg
5x90kg
1x100kg
1x105kg - PR
1x107,5kg - PR
15x70kg
20x70kg - PR

DB incline press
5x36kg - for tungt 3/4 rom
10x30kg
10x30kg
8x30kg

Dip
20xBW
20xBW
20xBW
20xBW

T-bar row
10x40kg
10x60kg
10x80kg
10x100kg
15x110kg - PR

Pull up
16-20xBW Jeg er dårlig til at tælle - Hvis jeg tog mere end 18, er det PR
16-20xBW
16-20xBW

DB row
20x36kg
20x36kg
25x36kg - PR

CG Bænkpres
10x52kg
10x62kg
10x67kg - PR

Hyperextension
12xBW+30kg - PR
12xBW+30kg
15xBW+30kg - PR

Kvalme og svimmelhed..

Db Skuderpres

10x12
10x18
10x26
10x26
10x24
10x24
10x22
10x22
10x20
10x18
10x18

Cable curl + Robe extension

10x120 + 10x120
10x120 + 10x120
10x110 + 10x110
10x110 + 10x110
10x100 + 10x100
10x100 + 10x100
10x90 + 10x90
10x90 + 10x90
10x18 + 10x80
10x80 + 10x80

Squat
10x20
10x50
10x72,5
10x72,5
10x65
10x65
10x62,5
10x62,5

Db skulderpres
10x12,5
10x17,5
10x25
10x25
10x22,5
10x22,5
10x20
10x20
10x20
10x20
10x17,5
10x17,5

Leg curl
10x55
10x55
10x50
10x50
10x45
10x45

Dødløft
6x60
6x70
6x80
6x90
6x95
6x100