Bryst
Bænkpres
8x60
8x80
5x100
5x110
5x120
5x125
5x130 lidt hjælp på den 5.
5x120
5x120
Incline bænpres
8x70
10x90
8x90
7x90
7x90
6x90
Flat flies
12x21
12x26
12x32
12x32
12x32
Chest supported rear delt flies
10x16
10x21
10x21
10x21
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Gæster: 1468
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Dikal
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ryg
Showelgrib pulldown
10x60
10x75
10x90
10x100
10x100
10x100
10x100
OA machine row
10x60
10x75
10x90
12x80
12x80
Machine row
12x130
10x130
12x120
12x120
10x120
Pulldown row
12x90
10x90
10x90
8x90
8x90
Showelgrib pulldown
10x60
10x75
10x90
10x100
10x100
10x100
10x100
OA machine row
10x60
10x75
10x90
12x80
12x80
Machine row
12x130
10x130
12x120
12x120
10x120
Pulldown row
12x90
10x90
10x90
8x90
8x90
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Skuldre og arme
DB skuldrepres
10x16
10x23
10x29
10x32
10x36
7x36
8x32
6x32
CG bænkpres
10x70
10x90
8x100
6x100
8x90
OA lateral raise
12x12
12x16
12x16
12x16
Skullcrusher
12x40
12x50
12x50
12x50
DB curl
10x21
10x26
10x26
8x26
8x26
6x26
Cable preacher curl
12x50
10x50
10x50
10x50
Chest supported reverse flies
12x16
12x21
12x21
12x21
DB skuldrepres
10x16
10x23
10x29
10x32
10x36
7x36
8x32
6x32
CG bænkpres
10x70
10x90
8x100
6x100
8x90
OA lateral raise
12x12
12x16
12x16
12x16
Skullcrusher
12x40
12x50
12x50
12x50
DB curl
10x21
10x26
10x26
8x26
8x26
6x26
Cable preacher curl
12x50
10x50
10x50
10x50
Chest supported reverse flies
12x16
12x21
12x21
12x21
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ben
Front squat attg
5x50
5x70
5x80
5x100
5x110
5x120
8x100
6x100
udsolgt
Benpres
10x200
8x240
8x240
8x240
RDL
10x110
8x120
8x130
8x130
Front squat attg
5x50
5x70
5x80
5x100
5x110
5x120
8x100
6x100
udsolgt
Benpres
10x200
8x240
8x240
8x240
RDL
10x110
8x120
8x130
8x130
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bryst
Bænkpres
8x60
8x80
5x100
5x115
5x122,5
4x132,5 der var til 5 men spotter tog den ind ved 4. ved en fejl](./images/smilies/wallbash.gif "Brick wall")
10x110
Incline db bænkpres
12x36
12x41
10x41
8x41
8x41
DB flies
12x26
15x32
12x32
10x32
10x32
9x32
Chest supported reverse flies
12x16
10x23
10x23
10x23
Bænkpres
8x60
8x80
5x100
5x115
5x122,5
4x132,5 der var til 5 men spotter tog den ind ved 4. ved en fejl
10x110
Incline db bænkpres
12x36
12x41
10x41
8x41
8x41
DB flies
12x26
15x32
12x32
10x32
10x32
9x32
Chest supported reverse flies
12x16
10x23
10x23
10x23
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ryg
Showelgrib pulldowns
10x60
10x75
10x90
10x105
10x105
10x105
10x105
10x105
OA machine row
10x60
10x75
10x90
10x90
10x90
BOR
10x70
10x90
10x100
10x110
10x120
Machine row
12x120
10x120
8x120
8x120
8x120
Pulldown row
10x95
10x90
8x90
8x90
8x90
Showelgrib pulldowns
10x60
10x75
10x90
10x105
10x105
10x105
10x105
10x105
OA machine row
10x60
10x75
10x90
10x90
10x90
BOR
10x70
10x90
10x100
10x110
10x120
Machine row
12x120
10x120
8x120
8x120
8x120
Pulldown row
10x95
10x90
8x90
8x90
8x90
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Skuldre-triceps-biceps
DB skuldrepres
10x16
10x21
10x26
10x32
11x36
8x36
8x32
8x32
CG bænkpres
10x80
10x90
9x95
6x95
OA lateral raise
12x12
12x16
12x16
12x16
12x16
DB triceps extension
15x16
15x19
15x19
15x19
V-bar pushdown
15x40
15x40
15x40
15x40
DB curl
10x21
8x29
8x29
10x26
8x26
Cable preacher curl
12x50
10x60
8x60
DB skuldrepres
10x16
10x21
10x26
10x32
11x36
8x36
8x32
8x32
CG bænkpres
10x80
10x90
9x95
6x95
OA lateral raise
12x12
12x16
12x16
12x16
12x16
DB triceps extension
15x16
15x19
15x19
15x19
V-bar pushdown
15x40
15x40
15x40
15x40
DB curl
10x21
8x29
8x29
10x26
8x26
Cable preacher curl
12x50
10x60
8x60
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ben
Squat attg
8x60
8x80
5x100
5x120
5x130
5x130
5x130
5x130
5x130
RDL
10x100
10x120
10x130
10x130
10x130
Leg curl
15xblok 6
12xstack
?xstack
15xblok 6
12xblok 6
Squat attg
8x60
8x80
5x100
5x120
5x130
5x130
5x130
5x130
5x130
RDL
10x100
10x120
10x130
10x130
10x130
Leg curl
15xblok 6
12xstack
?xstack
15xblok 6
12xblok 6
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bryst
Bænkpres
10x60
10x80
8x100
8x110
8x120
8x120
7x120
6x120
Incline bænkpres
10x80
10x90
8x100
6x100
DB flies
12x26
15x32
12x32
12x32
10x32
10x32
9x32
Chest supported reverse db flies
5 sæt m 23
Bænkpres
10x60
10x80
8x100
8x110
8x120
8x120
7x120
6x120
Incline bænkpres
10x80
10x90
8x100
6x100
DB flies
12x26
15x32
12x32
12x32
10x32
10x32
9x32
Chest supported reverse db flies
5 sæt m 23
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Syg tirs og ons, så tog lige en hurtig omgang ryg idag.
Shovelgrib pulldown
12x60
10x80
10x100
10x110
10x110
8x110
Machine row
10x90
10x130
10x130
10x130
OA db row
12x51
12x51
12x51
Shovelgrib pulldown
12x60
10x80
10x100
10x110
10x110
8x110
Machine row
10x90
10x130
10x130
10x130
OA db row
12x51
12x51
12x51
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Skuldre-triceps
DB skuldrepres
10x16
10x21
10x26
10x32
10x36
9x36
7x36
10x32
8x32
CG bænkpres
10x80
10x95
6x105
6x105
9x100
OA lateral raise
12x12
12x16
12x19
12x19
12x19
Ez-bar triceps extention
12x40
12x50
12x60
12x60
10x60
Chest supported reverse flies
12x23
10x23
10x23
10x23
10x23
DB skuldrepres
10x16
10x21
10x26
10x32
10x36
9x36
7x36
10x32
8x32
CG bænkpres
10x80
10x95
6x105
6x105
9x100
OA lateral raise
12x12
12x16
12x19
12x19
12x19
Ez-bar triceps extention
12x40
12x50
12x60
12x60
10x60
Chest supported reverse flies
12x23
10x23
10x23
10x23
10x23
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ben
Squat
8x60
8x80
5x100
5x120
5x135
5x135
5x135
12x120
Benpres
10x160
10x200
10x220
10x220
Leg curl
15xblok 6
15xblok 7
10xstack
10xstack
Back extention
12xbw
10x15
10x15
10x15
Squat
8x60
8x80
5x100
5x120
5x135
5x135
5x135
12x120
Benpres
10x160
10x200
10x220
10x220
Leg curl
15xblok 6
15xblok 7
10xstack
10xstack
Back extention
12xbw
10x15
10x15
10x15
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ryg
Shovelgrip pulldown
12x60
10x80
10x100
8x115
8x115
8x115
10x105
Machine row
8x60 OA
12x80 OA
12x130
8x140
10x130
Yates row
10x100
8x110
8x110
8x110
CG pulldown
12x80
12x80
10x80
10x80
Shovelgrip pulldown
12x60
10x80
10x100
8x115
8x115
8x115
10x105
Machine row
8x60 OA
12x80 OA
12x130
8x140
10x130
Yates row
10x100
8x110
8x110
8x110
CG pulldown
12x80
12x80
10x80
10x80
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Skuldre-triceps
Der cuttes lidt. De to foregående har ikke været værd at logge.
DB skuldrepres
8x32
8x36
8x36
8x36
6x36
8x32
8x32
CG bænkpres
10x80
8x90
8x100
6x110
Ez-bar triceps extention
12x40
10x50
10x60
8x65
8c65
OA Lateral raise
10x12
10x16
10x19
8x21
8x21
Der cuttes lidt. De to foregående har ikke været værd at logge.
DB skuldrepres
8x32
8x36
8x36
8x36
6x36
8x32
8x32
CG bænkpres
10x80
8x90
8x100
6x110
Ez-bar triceps extention
12x40
10x50
10x60
8x65
8c65
OA Lateral raise
10x12
10x16
10x19
8x21
8x21
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ryg
Shovelgrip pulldown
12x60
10x80
8x100
8x115
8x120
10x110
8x110
Machine row
8x90
8x120
10x140
8x150
10x140
DB row
8x51
8x51
8x51
8x51
8x51
CG pulldown
12x80
12x80
10x80
10x80
8x80
Shovelgrip pulldown
12x60
10x80
8x100
8x115
8x120
10x110
8x110
Machine row
8x90
8x120
10x140
8x150
10x140
DB row
8x51
8x51
8x51
8x51
8x51
CG pulldown
12x80
12x80
10x80
10x80
8x80
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bryst
Bænkpres
10x60
10x80
8x100
5x120
3x135
7x120
Incline db bænkpres
12x36
8x41
10x36
8x36
8x36
DB flies
12x26
10x32
8x32
8x32
10x26
Bænkpres
10x60
10x80
8x100
5x120
3x135
7x120
Incline db bænkpres
12x36
8x41
10x36
8x36
8x36
DB flies
12x26
10x32
8x32
8x32
10x26
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ben-biceps
Squat
8x60
8x80
5x100
5x120
3x130
3x140
4x150
6x130
10x120
5x120
+en masse baglår
DB curl
6 sæt
Cable preacher curl
6 sæt
Back extention
12xbw
10x15
10x15
10x15
10x15
Squat
8x60
8x80
5x100
5x120
3x130
3x140
4x150
6x130
10x120
5x120
+en masse baglår
DB curl
6 sæt
Cable preacher curl
6 sæt
Back extention
12xbw
10x15
10x15
10x15
10x15
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Skuldre-triceps
DB skuldrepres
10x32
10x36
7x36
8x32
7x32
8x32
CG bænkpres
8x80
8x95
6x110
5x120
8x100
OA lateral raise
12x12
10x16
10x19
10x21
12x19
12x19
Chest supported reverse db flies
12x21
12x21
12x21
12x21
12x21
V-bar pushdown
12x40
12x40
12x40
12x40
12x40
DB skuldrepres
10x32
10x36
7x36
8x32
7x32
8x32
CG bænkpres
8x80
8x95
6x110
5x120
8x100
OA lateral raise
12x12
10x16
10x19
10x21
12x19
12x19
Chest supported reverse db flies
12x21
12x21
12x21
12x21
12x21
V-bar pushdown
12x40
12x40
12x40
12x40
12x40
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ryg
Shovelgrip pulldown
10x60
8x80
8x100
8x110
8x120
8x126
10x110
Machine row
8x90
8x120
8x140
8x150
6x150
8x140
CS db row
8x32
8x41
8x41
8x41
8x36
8x36
CG pulldown
10x80
10x90
8x90
8x90
8x90
Shovelgrip pulldown
10x60
8x80
8x100
8x110
8x120
8x126
10x110
Machine row
8x90
8x120
8x140
8x150
6x150
8x140
CS db row
8x32
8x41
8x41
8x41
8x36
8x36
CG pulldown
10x80
10x90
8x90
8x90
8x90
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bryst-triceps
DB incline bænkpres
12x45
12x45
10x45
11x41
9x41
DB bænkpres
12x41
12x41
12x41
12x36
9x36
DB incline flies
12x29
12x32
12x32
12x32
Ez-bar triceps extention
12x50
12x50
12x50
CG bænkpres
3 sæt
V-bar pushdown
12x35
12x35
12x35
DB incline bænkpres
12x45
12x45
10x45
11x41
9x41
DB bænkpres
12x41
12x41
12x41
12x36
9x36
DB incline flies
12x29
12x32
12x32
12x32
Ez-bar triceps extention
12x50
12x50
12x50
CG bænkpres
3 sæt
V-bar pushdown
12x35
12x35
12x35
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ryg-biceps
Shovelgrip pulldowns
12x105
12x105
12x105
12x105
Bent over rows
12x100
12x100
12x100
12x100
One arm machine rows
12x75
12x80
12x75
12x75
V-grip pulldowns
12x85
12x85
12x80
12x80
DB curls
12x21
12x21
12x19
Cable preacher curls
12x50
12x50
12x50
DB preacher curls
12x16
12x16
12x16
Shovelgrip pulldowns
12x105
12x105
12x105
12x105
Bent over rows
12x100
12x100
12x100
12x100
One arm machine rows
12x75
12x80
12x75
12x75
V-grip pulldowns
12x85
12x85
12x80
12x80
DB curls
12x21
12x21
12x19
Cable preacher curls
12x50
12x50
12x50
DB preacher curls
12x16
12x16
12x16
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ben-skuldre
Squat
12x100
12x110
12x110
12x110
One leg legpres
12x80
12x80
12x80
12x80
RDL
12x100
12x120
12x120
Leg curls
12xblok 7
12xstack
10xstack
DB skuldrepres
12x32
12x32
12x32
9x32
12x32
One arm lateral raise
12x16
12x16
12x16
Squat
12x100
12x110
12x110
12x110
One leg legpres
12x80
12x80
12x80
12x80
RDL
12x100
12x120
12x120
Leg curls
12xblok 7
12xstack
10xstack
DB skuldrepres
12x32
12x32
12x32
9x32
12x32
One arm lateral raise
12x16
12x16
12x16
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bryst-triceps
DB incline bænkpres
6x41
12x47,5
10x47,5
8x47,5
8x47,5
DB bænkpres
12x41
10x45
3 sæt med 41
DB flies
5 sæt med 32
Ez-bar triceps extentions
12x55
12x50
11x50
CG bænkpres
3 sæt med 80
V-bar pushdowns
12x35
12x40
12x40
DB incline bænkpres
6x41
12x47,5
10x47,5
8x47,5
8x47,5
DB bænkpres
12x41
10x45
3 sæt med 41
DB flies
5 sæt med 32
Ez-bar triceps extentions
12x55
12x50
11x50
CG bænkpres
3 sæt med 80
V-bar pushdowns
12x35
12x40
12x40
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ryg-biceps
Shovelgrip pulldown
8x120
8x120... stoppede her pga. lidt bøvl med skuldre
Dødløft
8x140
5x160
5x170
5x180
4x190
Machine rows
8x120
8x120
8x120
8x120
Lidt cable preacher curls og back extentions tilsidst.
Shovelgrip pulldown
8x120
8x120... stoppede her pga. lidt bøvl med skuldre
Dødløft
8x140
5x160
5x170
5x180
4x190
Machine rows
8x120
8x120
8x120
8x120
Lidt cable preacher curls og back extentions tilsidst.
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Underkrop
Squat
8x100
8x110
8x120
6x130
3x140
6x125
10x110
8x110
RDL
8x100
8x100
8x100
8x100
Single legpres
8x80
8x120
8x100
8x100
Leg extentions
12x30
12x40
12x40
Back extentions
12x15
12x15
12x15
+mave
Squat
8x100
8x110
8x120
6x130
3x140
6x125
10x110
8x110
RDL
8x100
8x100
8x100
8x100
Single legpres
8x80
8x120
8x100
8x100
Leg extentions
12x30
12x40
12x40
Back extentions
12x15
12x15
12x15
+mave
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Overkrop
En let omgang.
DB skuldrepres
8x32
8x36
8x36
8x36
8x36
10x32
8x32
8x32
-strict form som altid.
DB OA chest supported rows
8x36
8x36
8x36
8x36
8x36
8x36
8x36
8x36
DB incline bænkpres
8x36
8x36
8x36
8x36
UH pulldown
8x90
8x90
8x90
8x90
Chest supported rear lateral raise ss. OA lateral raise
12x16 ss. 12x12
12x16 ss. 12x12
12x16 ss. 12x12
Pushdowns
8x40
8x45
8x45
DB curls
8x21
8x21
8x21
En let omgang.
DB skuldrepres
8x32
8x36
8x36
8x36
8x36
10x32
8x32
8x32
-strict form som altid.
DB OA chest supported rows
8x36
8x36
8x36
8x36
8x36
8x36
8x36
8x36
DB incline bænkpres
8x36
8x36
8x36
8x36
UH pulldown
8x90
8x90
8x90
8x90
Chest supported rear lateral raise ss. OA lateral raise
12x16 ss. 12x12
12x16 ss. 12x12
12x16 ss. 12x12
Pushdowns
8x40
8x45
8x45
DB curls
8x21
8x21
8x21
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Underkrop
Dødløft
5x120
5x140
5x160- straps
5x170
5x170
5x170
10x140- uden straps
Hacksquat
8x70
8x80
8x90
8x100
Leg curls
8x blok 7
8x stack
8x stack+5 kg
8xx stack+5 kg
Leg extentions
15x30
15x35
15x35
Back extentions
8xbw
12x15
12x15
Dødløft
5x120
5x140
5x160- straps
5x170
5x170
5x170
10x140- uden straps
Hacksquat
8x70
8x80
8x90
8x100
Leg curls
8x blok 7
8x stack
8x stack+5 kg
8xx stack+5 kg
Leg extentions
15x30
15x35
15x35
Back extentions
8xbw
12x15
12x15
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Overkrop
DB bænkpres
8x47,5
8x50
8x50
8x50
6x50
8x47,5
8x47,5
6x47,5
Chest supported db one arm rows
8x41
8x45
8x45
8x45
8x45
8x45
8x45
8x45
Incline db flies
12x21
12x26
12x29
12x32
WG pulldowns
8x80
8x90
8x100
8x100
DB skuldrepres
12x32
9x32
8x32
Pushdowns
8x45
8x50
8x50
Cable preacher curls
8x70
8x70
8x65
DB bænkpres
8x47,5
8x50
8x50
8x50
6x50
8x47,5
8x47,5
6x47,5
Chest supported db one arm rows
8x41
8x45
8x45
8x45
8x45
8x45
8x45
8x45
Incline db flies
12x21
12x26
12x29
12x32
WG pulldowns
8x80
8x90
8x100
8x100
DB skuldrepres
12x32
9x32
8x32
Pushdowns
8x45
8x50
8x50
Cable preacher curls
8x70
8x70
8x65
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Underkrop
Squat
8x50
8x70
8x80
5x100
5x115
5x125
5x130
5x135
5x140
5x120
5x120
RDL
10x120
10x130
10x130
10x130
Front squat
8x60
8x80
6x90
5x90
Squat
8x50
8x70
8x80
5x100
5x115
5x125
5x130
5x135
5x140
5x120
5x120
RDL
10x120
10x130
10x130
10x130
Front squat
8x60
8x80
6x90
5x90
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Overkrop
DB skuldrepres
5x32
12x36
8x36
10x32
10x32
10x32
9x32
8x32
DB chest supported rows
10x45 one arm
10x45
10x45
10x41
10x32 two arm
10x32
10x32
10x32
DB incline bænkpres
10x41
8x45
10x41
8x41
Pulldowns
10x70
10x80
10x75
10x75
Chest supported reverse flies
10x16
10x16
10x16
10x16
Lateral raise
10x16
10x16
10x16
Ez-bar skullcrushers
8x60
10x50
8x50
DB curls
8x21
8x26
32 drop 26, 21,16
+Mave
DB skuldrepres
5x32
12x36
8x36
10x32
10x32
10x32
9x32
8x32
DB chest supported rows
10x45 one arm
10x45
10x45
10x41
10x32 two arm
10x32
10x32
10x32
DB incline bænkpres
10x41
8x45
10x41
8x41
Pulldowns
10x70
10x80
10x75
10x75
Chest supported reverse flies
10x16
10x16
10x16
10x16
Lateral raise
10x16
10x16
10x16
Ez-bar skullcrushers
8x60
10x50
8x50
DB curls
8x21
8x26
32 drop 26, 21,16
+Mave
- Reputation point: 0
- Indlæg: 574
- Tilmeldt: 11. jan 2010, 19:49
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
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