Bænkpres
20x20kg
10x50kg
10x77,5kg
10x77,5kg
10x75kg
9x75kg
10x70kg
10x70kg
10-11x67,5kg
10x67,5kg
10x65kg
10x65kg
Pulldown
10x72,5kg
10x72,5kg
10x70kg
10x70kg
10x67,5
10x67,5
10x65kg
10x65kg
10x62,5kg
10x62,5kg
Cable curl
10x55kg
10x55kg
10x52,5kg
10x52,5kg
10x50kg
10x50kg
10x47,5
10x47,5kg
10x45kg
10x45kg
ss
Pushdown
10x55kg
10x55kg
10x52,5kg
10x52,5kg
10x50kg
10x50kg
10x47,5
10x47,5kg
10x45kg
10x45kg
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Det anabolske imperativ
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Kettlebell squat
10x8kg
10x8kg
10x16kg
10x16kg
10x24kg
10x24kg
10x32kg
10x32kg
10x40kg
10x40kg
10x32kg
10x32kg
Leg curl
10x65kg
10x65kg
10x62,5kg
10x62,5kg
10x60kg
10x60kg
Rackpull
10x20kg
10x50kg
10x70kg
10x90kg
10x100kg
10x110kg
10x120kg
Calf raise
10x40kg +stang
10x80kg
10x110kg
10x110kg
10x110kg
10x130kg
Db skulderpres
10x27,5kg
10x27,5kg
10x25kg
10x25kg
10x25kg
10x22,5kg
10x22,5kg
10x22,5kg
10x20kg
10x20kg + 10x12,5kg
Rotator cuff
20x3kg
20x3kg
10x8kg
10x8kg
10x16kg
10x16kg
10x24kg
10x24kg
10x32kg
10x32kg
10x40kg
10x40kg
10x32kg
10x32kg
Leg curl
10x65kg
10x65kg
10x62,5kg
10x62,5kg
10x60kg
10x60kg
Rackpull
10x20kg
10x50kg
10x70kg
10x90kg
10x100kg
10x110kg
10x120kg
Calf raise
10x40kg +stang
10x80kg
10x110kg
10x110kg
10x110kg
10x130kg
Db skulderpres
10x27,5kg
10x27,5kg
10x25kg
10x25kg
10x25kg
10x22,5kg
10x22,5kg
10x22,5kg
10x20kg
10x20kg + 10x12,5kg
Rotator cuff
20x3kg
20x3kg
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Rotator cuff
20x3kg
20x3kg
20x3kg
Dips
10xBW
10xBW+10kg
10xBW+10kg
10xBW+20kg
10xBW+20kg
10xBW+20kg
7xBW+20kg
10xBW+10kg
10xBW+10kg
10xBW+10kg
10xBW+10kg
10xBW+10kg
10xBW+10kg
Cable seated row
10x65kg
10x75kg
10x85kg
10x95kg
10x100kg
10x100kg
10x95kg
10x95kg
10x90kg
10x90kg
20x3kg
20x3kg
20x3kg
Dips
10xBW
10xBW+10kg
10xBW+10kg
10xBW+20kg
10xBW+20kg
10xBW+20kg
7xBW+20kg
10xBW+10kg
10xBW+10kg
10xBW+10kg
10xBW+10kg
10xBW+10kg
10xBW+10kg
Cable seated row
10x65kg
10x75kg
10x85kg
10x95kg
10x100kg
10x100kg
10x95kg
10x95kg
10x90kg
10x90kg
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Kettlebell squat
10xBW
10x8kg
10x28kg
10x40kg
10x40kg
10x48kg
10x48kg
10x48kg
10x48kg
10x48kg
10x48kg
Leg curl
10x70kg
10x70kg
10x67,5kg
10x67,5kg
10x65kg
10x65kg
Rack pull
6x50kg
6x80kg
6x100kg
6x110kg
6x120kg
3x130kg
Db shoulder press
10x15kg
10x15kg
10x15kg
10x15kg
10x15kg
10x15kg
10x15kg
10x15kg
10x15kg
10x15kg
10xBW
10x8kg
10x28kg
10x40kg
10x40kg
10x48kg
10x48kg
10x48kg
10x48kg
10x48kg
10x48kg
Leg curl
10x70kg
10x70kg
10x67,5kg
10x67,5kg
10x65kg
10x65kg
Rack pull
6x50kg
6x80kg
6x100kg
6x110kg
6x120kg
3x130kg
Db shoulder press
10x15kg
10x15kg
10x15kg
10x15kg
10x15kg
10x15kg
10x15kg
10x15kg
10x15kg
10x15kg
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Kettlebell squat
10xBW
10x16kg
10x32kg
10x48kg
10x48kg
10x48kg
10x48kg
10x48kg
10x48kg
Leg curl
10x77,5kg
10x77,5kg
10x75kg
10x60kg
10x50kg
10x50kg
Rack pull
10x50kg
6x80kg
6x100kg
6x110kg
6x120kg
6x130kg
Db shoulder press
10x17,5kg
10x17,5kg
10x17,5kg
10x17,5kg
10x17,5kg
10x17,5kg
10x15kg
10x15kg
10x15kg
10x15kg
Samlet tid 43 min.
10xBW
10x16kg
10x32kg
10x48kg
10x48kg
10x48kg
10x48kg
10x48kg
10x48kg
Leg curl
10x77,5kg
10x77,5kg
10x75kg
10x60kg
10x50kg
10x50kg
Rack pull
10x50kg
6x80kg
6x100kg
6x110kg
6x120kg
6x130kg
Db shoulder press
10x17,5kg
10x17,5kg
10x17,5kg
10x17,5kg
10x17,5kg
10x17,5kg
10x15kg
10x15kg
10x15kg
10x15kg
Samlet tid 43 min.
Sidst rettet af MaBro 27. okt 2010, 23:00, rettet i alt 1 gang.
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Kettlebell squat
10xBW
10x12kg
10x32kg
10x48kg
10x48kg
10x48kg
10x48kg
10x48kg
10x48kg
Leg curl
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
Rack pull
10x20kg
10x55kg
6x85kg
6x105kg
6x115kg
6x125kg
6x135kg
Db shoulder press
10x17,5kg
10x17,5kg
10x17,5kg
10x17,5kg
10x17,5kg
10x17,5kg
10x17,5kg
10x17,5kg
10x17,5kg
10x17,5kg
10xBW
10x12kg
10x32kg
10x48kg
10x48kg
10x48kg
10x48kg
10x48kg
10x48kg
Leg curl
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
Rack pull
10x20kg
10x55kg
6x85kg
6x105kg
6x115kg
6x125kg
6x135kg
Db shoulder press
10x17,5kg
10x17,5kg
10x17,5kg
10x17,5kg
10x17,5kg
10x17,5kg
10x17,5kg
10x17,5kg
10x17,5kg
10x17,5kg
Sidst rettet af MaBro 27. okt 2010, 23:00, rettet i alt 1 gang.
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bænkpres
20x20kg
10x50kg
5x70kg
10x80kg
10x80kg
2x87,5kg --> skulle have været 77,5kg
10x77,5kg
8x77,5kg
10x72,5kg
10x72,5kg
10x,70kg
10x70kg
10x67,5kg
9x67,5kg
Chin up
10xBW
10xBW
10xBW+5kg
10xBW+5kg
10xBW+5kg
10xBW+5kg
10xBW+5kg
10xBW+5kg
10xBW+5kg
10xBW+5kg
Cable curl
10x55kg
10x55kg
10x55kg
10x55kg
10x55kg
10x55kg
10x55kg
10x55kg
10x55kg
10x55kg
ss
Pushdown
10x55kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
20x20kg
10x50kg
5x70kg
10x80kg
10x80kg
2x87,5kg --> skulle have været 77,5kg
10x77,5kg
8x77,5kg
10x72,5kg
10x72,5kg
10x,70kg
10x70kg
10x67,5kg
9x67,5kg
Chin up
10xBW
10xBW
10xBW+5kg
10xBW+5kg
10xBW+5kg
10xBW+5kg
10xBW+5kg
10xBW+5kg
10xBW+5kg
10xBW+5kg
Cable curl
10x55kg
10x55kg
10x55kg
10x55kg
10x55kg
10x55kg
10x55kg
10x55kg
10x55kg
10x55kg
ss
Pushdown
10x55kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bænkpres
20x20kg
10x55kg
5x75kg
7x85kg
6x85kg
10x80kg
10x80kg
10x77,5kg
9x77,5kg
9x72,5kg
10x72,5kg
10x70kg
10x70kg
Pull up
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
Cable curl
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
ss
Pushdown
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
20x20kg
10x55kg
5x75kg
7x85kg
6x85kg
10x80kg
10x80kg
10x77,5kg
9x77,5kg
9x72,5kg
10x72,5kg
10x70kg
10x70kg
Pull up
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
Cable curl
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
ss
Pushdown
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Leg press
10x50kg
10x100kg
10x150kg
10x150kg
10x150kg
10x150kg
Leg curl
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
Rack pull
10x60kg
10x90kg
10x110kg
10x120kg
10x130kg
10x140kg
Laterals
10x12,5kg
10x12,5kg
10x12,5kg
10x12,5kg
10x12,5kg
Shoulder press
10x12,5kg
10x12,5kg
10x12,5kg
10x12,5kg
10x12,5kg
10x50kg
10x100kg
10x150kg
10x150kg
10x150kg
10x150kg
Leg curl
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
Rack pull
10x60kg
10x90kg
10x110kg
10x120kg
10x130kg
10x140kg
Laterals
10x12,5kg
10x12,5kg
10x12,5kg
10x12,5kg
10x12,5kg
Shoulder press
10x12,5kg
10x12,5kg
10x12,5kg
10x12,5kg
10x12,5kg
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
5/4-11
DB bænkpres
15x17,5
15x20
15x22,5
BD incline
15x20
15x20
15x20
Dips
10xBW
10xBW
10xBW
DB skulderpres
15x15
15x15
15x15
Laterals
10x10
10x10
10x10
Cable push down
15x40
15x40
15x40
Mave
-----------------------------
6/4-11
Pull down
15x40
15x40
15x40
Cable seated row
15x50
15x50
15x50
Hyperextensions
15xBW
15xBW
15xBW
OH BB curl
15x17,5
15x17,5
15x17,5
BB curl
15x22,5
15x22,5
15x22,5
Mave
DB bænkpres
15x17,5
15x20
15x22,5
BD incline
15x20
15x20
15x20
Dips
10xBW
10xBW
10xBW
DB skulderpres
15x15
15x15
15x15
Laterals
10x10
10x10
10x10
Cable push down
15x40
15x40
15x40
Mave
-----------------------------
6/4-11
Pull down
15x40
15x40
15x40
Cable seated row
15x50
15x50
15x50
Hyperextensions
15xBW
15xBW
15xBW
OH BB curl
15x17,5
15x17,5
15x17,5
BB curl
15x22,5
15x22,5
15x22,5
Mave
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bænkpres
20x20
15x50
15x50
15x50
DB incline bænlpres
15x20
15x20
15x20
Dip
11xBW
11xBW
11xBW
Skulderpres
15x17,5
15x17,5
15x17,5
Facepull
15x15
15x15
Rotator cuff
20x3
20x3
Laterals
10x10
10x10
10x10
Cable pushdown
15x45
15x45
15x45
Mave
20x20
15x50
15x50
15x50
DB incline bænlpres
15x20
15x20
15x20
Dip
11xBW
11xBW
11xBW
Skulderpres
15x17,5
15x17,5
15x17,5
Facepull
15x15
15x15
Rotator cuff
20x3
20x3
Laterals
10x10
10x10
10x10
Cable pushdown
15x45
15x45
15x45
Mave
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pull down
15x55
15x55
15x55
Cable seated row
15x55
15x55
15x55
Machine row
15x40
15x40
15x40
OH BB curl
15x20
15x20
15x20
BB curl
15x22,5
15x22,5
15x22,5
Mave
15x55
15x55
15x55
Cable seated row
15x55
15x55
15x55
Machine row
15x40
15x40
15x40
OH BB curl
15x20
15x20
15x20
BB curl
15x22,5
15x22,5
15x22,5
Mave
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bænkpres
15x55
15x55
15x55
Rotator cuff
20x3
20x3
DB incline bænkpres
15x22,5
15x22,5
15x22,5
Dip
12xBW
12xBW
12xBW
Skulderpres
15x17,5
15x17,5
15x17,5
Laterals
12x10
12x10
12x10
Cable pushdown
15x45
15x45
15x45
Facepull
15x20
15x20
15x20
15x55
15x55
15x55
Rotator cuff
20x3
20x3
DB incline bænkpres
15x22,5
15x22,5
15x22,5
Dip
12xBW
12xBW
12xBW
Skulderpres
15x17,5
15x17,5
15x17,5
Laterals
12x10
12x10
12x10
Cable pushdown
15x45
15x45
15x45
Facepull
15x20
15x20
15x20
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
15/4-11
Pull down
15x60
15x60
15x60
Cable seated row
15x60
15x60
15x60
Machine row
15x45
15x45
15x45
OH EZ-bar curl
15x20
15x20
15x20
EZ-bar curl
15x25
15x25
15x25
Pull down
15x60
15x60
15x60
Cable seated row
15x60
15x60
15x60
Machine row
15x45
15x45
15x45
OH EZ-bar curl
15x20
15x20
15x20
EZ-bar curl
15x25
15x25
15x25
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bænkpres
15x60
15x60
15x60
DB incline bænkpres
15x25
15x25
15x25
Dip
13xBW
13xBW
13xBW
DB skulderpres
15x17,5
15x17,5
15x17,5
Rotator cuff
20x3
20x3
Laterals
10x10
10x10
10x10
Cable pushdown
15x50
15x50
15x50
Facepull
15x20
15x20
15x20
Mave
15x60
15x60
15x60
DB incline bænkpres
15x25
15x25
15x25
Dip
13xBW
13xBW
13xBW
DB skulderpres
15x17,5
15x17,5
15x17,5
Rotator cuff
20x3
20x3
Laterals
10x10
10x10
10x10
Cable pushdown
15x50
15x50
15x50
Facepull
15x20
15x20
15x20
Mave
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pull down
15x30
15x65
15x65
15x65
Cable seated row
15x65
15x65
15x65
Machine row
15x50
15x50
15x50
OH EZ-bar curl
15x20
15x20
15x20
EZ-bar curl
15x27,5
15x27,5
15x27,5
Mave
15x30
15x65
15x65
15x65
Cable seated row
15x65
15x65
15x65
Machine row
15x50
15x50
15x50
OH EZ-bar curl
15x20
15x20
15x20
EZ-bar curl
15x27,5
15x27,5
15x27,5
Mave
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
2074-11
Rotator cuff
20x2
20x3
Bænkpres
20x20
15x65
15x65
15x65
DB incline bænkpres
4X27,5
15x25
15x25
15x25
Dip
15xBW
15xBW
15xBW
DB skulderpres
15x15
15x15
15x15
Laterals
15x10
15x10
15x10
Cable pushdown
15x55
15x55
15x55
Facepull
15x20
15x20
Rotator cuff
20x2
20x3
Bænkpres
20x20
15x65
15x65
15x65
DB incline bænkpres
4X27,5
15x25
15x25
15x25
Dip
15xBW
15xBW
15xBW
DB skulderpres
15x15
15x15
15x15
Laterals
15x10
15x10
15x10
Cable pushdown
15x55
15x55
15x55
Facepull
15x20
15x20
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
DB bænkpres
10x15
15x25
15x30
15x30
DB low incline bænkpres
15x25
15x25
15x25
Rotator cuff
20x3
20x3
Dip
16xBW
16xBW
16xBW
DB skulderpres
10x20
15x17,5
15x17,5
Laterals
10x12,5
10x12,5
10x12,5
Cable pushdown
15x60
15x60
15x60
Facepull
15x15
15x15
10x15
15x25
15x30
15x30
DB low incline bænkpres
15x25
15x25
15x25
Rotator cuff
20x3
20x3
Dip
16xBW
16xBW
16xBW
DB skulderpres
10x20
15x17,5
15x17,5
Laterals
10x12,5
10x12,5
10x12,5
Cable pushdown
15x60
15x60
15x60
Facepull
15x15
15x15
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pull down
20x30
10x55
15x70
15x70
15x70
Machine row
15x60
15x60
15x60
Cable seated row
15x70
15x70
15x70
OH EZ-bar curl
15x20
15x20
15x20
EZ-bar curl
15x30
15x30
15x30
Mave
20x30
10x55
15x70
15x70
15x70
Machine row
15x60
15x60
15x60
Cable seated row
15x70
15x70
15x70
OH EZ-bar curl
15x20
15x20
15x20
EZ-bar curl
15x30
15x30
15x30
Mave
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bænkpres
20x20
10x55
15x67,5
15x67,5
15x67,5
DB low incline bænkpres
15x25
15x25
15x25
Rotator cuff
20x3
20x3
Dip
17xBW
17xBW
17xBW
Cable pushdown
15x65
15x65
15x65
Laterals
15x10
15x10
15x10
Facepull
15x20
15x20
20x20
10x55
15x67,5
15x67,5
15x67,5
DB low incline bænkpres
15x25
15x25
15x25
Rotator cuff
20x3
20x3
Dip
17xBW
17xBW
17xBW
Cable pushdown
15x65
15x65
15x65
Laterals
15x10
15x10
15x10
Facepull
15x20
15x20
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Rotator cuff
20x3
20x3
Bænkpres
20x20
10x50
15x72,5
11x72,5
11x72,5
DB incline bænkpres
15x22,5
15x22,5
15x22,5
Dip
20xBW
20xBW
15xBW
Cable pushdown
15x70
10x70
10x70
Laterals
10x12,5
10x12,5
10x12,5
Facepull
15x20
15x20
20x3
20x3
Bænkpres
20x20
10x50
15x72,5
11x72,5
11x72,5
DB incline bænkpres
15x22,5
15x22,5
15x22,5
Dip
20xBW
20xBW
15xBW
Cable pushdown
15x70
10x70
10x70
Laterals
10x12,5
10x12,5
10x12,5
Facepull
15x20
15x20
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bænkpres
20x20
10x50
15x75
11x75
10x75
DB incline bænkpres
10x25
10x25
10x27,5
Havde glemte en spørgetime. Så jeg måtte lige holde to timers pause her.
Rotator cuff
20x3
20x3
Dip
20xBW
20xBW
20xBW
Laterals
10x12,5
10x12,5
10x12,5
CG bænkpres
20x20
10x40
Fransk pres
10x7,5
10x27,5 skulderbøvl...
10x27,5 - og mere af det
CG bænkpres
10x50
Pec deck reverse fly
10x35
10x35
20x20
10x50
15x75
11x75
10x75
DB incline bænkpres
10x25
10x25
10x27,5
Havde glemte en spørgetime. Så jeg måtte lige holde to timers pause her.
Rotator cuff
20x3
20x3
Dip
20xBW
20xBW
20xBW
Laterals
10x12,5
10x12,5
10x12,5
CG bænkpres
20x20
10x40
Fransk pres
10x7,5
10x27,5 skulderbøvl...
10x27,5 - og mere af det
CG bænkpres
10x50
Pec deck reverse fly
10x35
10x35
Sidst rettet af MaBro 4. jun 2011, 16:45, rettet i alt 1 gang.
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pull down
10x30
10x50
Pull up
10xBW
10xBW
10xBW
Cable seated cable row
10x85
10x85
10x85
Machine row
10x80
10x80
10x80
OH EZ-bar curl
15x20
15x20
15x20
EZ-bar curl
10x37,5
10x37,5
10x37,5
Mave
10x30
10x50
Pull up
10xBW
10xBW
10xBW
Cable seated cable row
10x85
10x85
10x85
Machine row
10x80
10x80
10x80
OH EZ-bar curl
15x20
15x20
15x20
EZ-bar curl
10x37,5
10x37,5
10x37,5
Mave
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bænkpres
20x20
10x50
14x77,5
11x77,5
10x77,5
DB incline bænkpres
10x27,5
10x27,5
10x27,5 Grimt med grimt på
Dip
20xBW
20xBW
20xBW
CG bænkpres
10x50
10x50
10x50
ss.
Laterals
10x12,5
10x12,5
10x12,5
ss.
Calf press
10x210+slæde
15x210+slæde
15x210+slæde
Pec deck reverse fly
10x35
10x35
20x20
10x50
14x77,5
11x77,5
10x77,5
DB incline bænkpres
10x27,5
10x27,5
10x27,5 Grimt med grimt på
Dip
20xBW
20xBW
20xBW
CG bænkpres
10x50
10x50
10x50
ss.
Laterals
10x12,5
10x12,5
10x12,5
ss.
Calf press
10x210+slæde
15x210+slæde
15x210+slæde
Pec deck reverse fly
10x35
10x35
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pull down
10x30
10x50
Pull up
10xBW
10xBW
10xBW
Cable seated cable row
10x90
10x90
10x90
Machine row
10x80
10x80
10x80
EZ-bar curl
10x40
10x40
10x40
OH EZ-bar curl
15x20
15x20
15x20
Mave
10x30
10x50
Pull up
10xBW
10xBW
10xBW
Cable seated cable row
10x90
10x90
10x90
Machine row
10x80
10x80
10x80
EZ-bar curl
10x40
10x40
10x40
OH EZ-bar curl
15x20
15x20
15x20
Mave
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bænkpres
20x20
6x60
13x80
10x80
9x80
DB incline bænkpres
10x25
10x25
10x25
ss.
Rotator cuff
20x3
20x3
Dip
10xBW+10
10xBW+10
10xBW+10
CG bænkpres
10x50
10x50
10x50
ss.
Laterals
10x12,5
10x12,5
10x12,5
Rear laterals
10x8
10x8
20x20
6x60
13x80
10x80
9x80
DB incline bænkpres
10x25
10x25
10x25
ss.
Rotator cuff
20x3
20x3
Dip
10xBW+10
10xBW+10
10xBW+10
CG bænkpres
10x50
10x50
10x50
ss.
Laterals
10x12,5
10x12,5
10x12,5
Rear laterals
10x8
10x8
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pull down
10x30
10x50
Pull up
10xBW
10xBW
10xBW
Cable seated cable row
10x95
10x95
10x95
Machine row
10x80
10x80
10x80
EZ-bar curl
10x42,5
10x42,5
10x42,5
OH EZ-bar curl
15x22,5
15x22,5
15x22,5
Mave
10x30
10x50
Pull up
10xBW
10xBW
10xBW
Cable seated cable row
10x95
10x95
10x95
Machine row
10x80
10x80
10x80
EZ-bar curl
10x42,5
10x42,5
10x42,5
OH EZ-bar curl
15x22,5
15x22,5
15x22,5
Mave
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bænkpres
20x20
5x60
13x82,5
10x82,5
11x82,5
DB incline bænkpres
10x25
16x25
16x25
Dip
10xBW+15
9xBW+15
10xBW+15
Laterals
10x12,5
10x12,5
10x12,5
CG bænkpres
10x50
10x50
10x50
Pec deck reverse fly
10x35
10x35
20x20
5x60
13x82,5
10x82,5
11x82,5
DB incline bænkpres
10x25
16x25
16x25
Dip
10xBW+15
9xBW+15
10xBW+15
Laterals
10x12,5
10x12,5
10x12,5
CG bænkpres
10x50
10x50
10x50
Pec deck reverse fly
10x35
10x35
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bænkpres
10x20
10x50
10x85
3x85
10x55 langsom + stop
10x5
DB incline bænkpres
10x22,5
10x22,5
10x22,5
Dip
10xBW
10xBW
10xBW
Laterals
10x12,5
10x12,5
10x12,5
CG bænkpres
10x50
10x50
10x50
Pec deck reverse fly
10x35
10x42,5
10x20
10x50
10x85
3x85
10x55 langsom + stop
10x5
DB incline bænkpres
10x22,5
10x22,5
10x22,5
Dip
10xBW
10xBW
10xBW
Laterals
10x12,5
10x12,5
10x12,5
CG bænkpres
10x50
10x50
10x50
Pec deck reverse fly
10x35
10x42,5
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Første træning efter længere tids pause grundet eksamener, feltkurser og korsbåndsoperation.
Pec deck
10x42,5
15x50
15x50
Pull down
15x45
15x45
15x45
Machine row
15x30
15x30
15x30
Preacher curl
8x30
8x30
8x30
tricep extension
15x8
15x8
15x8
Db schoulder press
15x8
15x8
15x8
Genoptræning
15 min. cykling
Pec deck
10x42,5
15x50
15x50
Pull down
15x45
15x45
15x45
Machine row
15x30
15x30
15x30
Preacher curl
8x30
8x30
8x30
tricep extension
15x8
15x8
15x8
Db schoulder press
15x8
15x8
15x8
Genoptræning
15 min. cykling
- Reputation point: 0
- Indlæg: 181
- Tilmeldt: 23. sep 2009, 12:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
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