Dikal

Underkrop

Træt, så en let omgang.

Front squat
5x60
5x70
5x80
5x90
5x100

Dødløft
5x100
5x120
5x140
5x150
6x160 straps herfra
12x140
10x140
10x140

Leg curls
12xstack
12xstack
12xstack

Overkrop

DB bænkpres
6x45
6x51
6x53,5
5x56
5x53,5
6x51
6x51
6x51

Chest supported db rows
6x51 one arm
6x51
6x51
6x51
6x41 two arm
6x41
6x41
6x41

DB flies
12x32
12x32
12x32

Shovelgrib pulldowns
6x100
6x110
6x110
6x110

CG bænkpres
6x80
6x100
6x100
10x80

+bagskuldre

Overkrop

Underkrop i forgårs.

DB skuldrepres
6x32
6x36
6x41
6x41
10x36
8x36
6x36
5x36

Chest supported one arm db rows
6x51
6x51
6x51
6x51
6x51
6x51

DB incline bænkpres
10x41
10x45
8x45
6x45

Pulldown
10x80
10x90
10x100
10x110
6x120
-thumless

One arm lateral raise
10x16
8x21
8x23
8x21

DB curls
8x21
8x26
6x32
8x29

CG bænkpres
6x80
6x100
6x110
7x100

+bagskuldre

Underkrop

Vægt update: 103,0 kg, har smidt 5,2 kg over de sidste 2 måneder.

Hack squat
10xslæde
10x30
10x50
10x70
8v90
7x110
6x120
4x130
10x100
8x100

Single leg curls
6 sæt

Overkrop

DB bænkpres
8x32
6x36
6x45
6x51
6x58,5 tung, hjælp i bunden på 1. rep.
10x51
9x51
7x51
10x45

Shovelgrib pulldowns
10x80
10x90
10x100
10x110
8x120
8x110
8x110
8x110

DB flies
12x26
12x32
12x32
12x32

Chest supported db rows
6x41
6x41
6x41
6x41

One arm lateral raise
12x16
12x16
12x16

DB preacher curls
10x16
10x21
10x21

Pushdowns
20x40
12x45
10x45

Underkrop

Dødløft
8x60
8x80
5x100
5x120
5x140
5x160
5x180 straps herfra
4x185. 8x160
12x140
-let omgang

Hack squat
8xslæde
8x30
8x70
8x90
7x110
6x120

+Single leg curls

Overkrop

DB skuldrepres
6x32
12x36
6x41
4x43,5 tung
5x41
10x36
8x32
6x32

Pulldowns
8x90
8x105
8x115
8x120
12x110
8x110
8x100
8x100
-thumbless

DB incline bænkpres
12x41
10x45
8x45
7x45

Chest supported one arm db row
10x45
10x45
10x45
10x45

CG bænkpres
12x80
12x90
8x100
8x90

DB one arm preacher curls
12x16
12x21
10x26
8x26

DB curls
12x21
12x21
12x21
12x21

Facepulls
6x12 30

6 sæt mave

Underkrop

Squat
8x100
5x110
5x120
5x130
8x115
6x120
10x100

RDL
10x100
10x100
10x100
10x100

Single leg curls
3x12

Back extentions
3x15

Frygtelig omgang ](*,)

Underkrop

Dødløft
8x60
5x80
5x100
5x120
5x140
5x160
5x170 straps herfra
5x180
8x160
8x160
6x150

Hack squat
8x30
8x50
8x70
8x80
8x90
8x90

Leg curls
12xblok 7
12x stack
12x stack
10x stack

Back extentions
15
15
15

Ikke meget at give af idag.

Hey. Fint billede, selvom lyset nok ikke er helt optimalt. Ryggen ser godt ud både mht. dybde og brede. Skulderne lader til at være den bedste kropsdel, og ud fra billedet dominere de i høj grad dine arme. Poseringen kan dog muligvis få det til at se ud af mere, end hvad det i virkeligheden er.

Også god styrke over hele linjen faktisk

Underkrop

Hack squat
12xslæde
12x30
12x50
8x70
8x90
6x110
10x100
8x100
12x90
10x90
10x90
-tæt stand

Leg curls
10x blok 7
10x stack
10x stack
10x stack
10xstack

Single legpres
12x80
12x80
12x80

+mave

Overkrop

Incline bænkpres
12x50
12x70
8x90
6x100
4x110
3x115
6x100

Shovelgrib pulldowns
10x60
10x75
10x90
10x100
10x110
8x120
12x110
12x110

Incline db flies
12x21
12x26
12x26
12x26

Seated cable rows
12x80
12x80
12x90
12x100
12x110

Chest supported reverse flies
12x16
12x16
12x16

Cable preacher curls
12x60
12x70
10x75
8x80
8x70

V-grib pushdowns
12x25
12x35
12x45
12x50
10x55

Underkrop

Hack squat
15x slæde
12x30
12x50
10x70
8x90
8x100
8x90
12x90
10x90

Dødløft
5x100
5x120
5x140
5x160
5x170

Single legpres
12x80
12x100
8x120
12x100

Leg curls
12x7
12xstack
12xstack

Hack squat
10x90

Overkrop

DB skuldrepres
8x32
8x36
7x41
6x41
8x36

Shovelgrib pulldowns
10x60
10x75
10x90
10x100
10x110
8x115
10x115

DB bænkpres
10x32
10x41
10x45
10x45
9x45
8x45
8x45
6x45

Seated cable rows
10x80
10x90
10x100
10x110
8x120
6x130
6x140
8x130

Lateral raise
12x12
12x16
12x16
12x16

DB curls
8x21
8x26
5x32
5x32

CG bænkpres
10x80
7x90
8x80
6x80

DB one arm preacher curls
10x16
8x21
7x26
10x21

Pushdowns i pulldown tårnet
15x45
10x55
10x50
7x50

Chest supported rear lateral raise
12x16
12x16
12x16

Ben

Hacksquat
15x slæde
12x30
10x50
8x70
6x90
6x110
5x120
3x130
7x110
10x100
10x100

Single legpres
12x80
12x100
12x100

Leg curls
12x7
12xstack
12xstack
12xstack

Igår

Bryst-skuldre-triceps

Incline bænkpres
12x50
12x70
12x90
6x100
6x105
6x110
8x100

DB bænkpres
10x36
10x45
10x45
10x45

DB incline flies
12x21
12x26
9x32
10x26

DB skuldrepres
4 sæt

Lateral raise
12x12
12x16
12x16
12x16

Pushdowns
15x35
15x45
10x50
10x50

Ez-bar triceps extention
12x30
12x40
8x50
7x60

Idag

Shovelgrip
pulldowns
10x60
10x75
10x90
10x105
10x115
10x120

Seated cable rows
10x80
10x95
10x110
10x120
8x130
8x140

V-grip pulldowns
12x90
12x100
10x100
12x90

DB curl
8x21
6x26
6x32
5x32
8x29

Cable preacher curls
10x60
8x70
5x80
8x60

Underkrop igår

Overkrop

bw 99,5

Incline bænkpres
8x60
8x80
8x90
8x100
10x90
8x90
8x90
7x90

Shovelgrib pulldowns
8x60
8x75
8x90
8x105
8x115
8x126
10x120
7x120
8x110

DB low incline bænkpres
12x36
10x41
8x45
5x45

Machine rows
10x90
10x120
10x130
10x140
8x140

CG bænkpres
8x80
8x90
6x100
8x90

Ez-bar curls
8x50
7x60
5x65
12x50
8x50

Underkrop

morgenvægt 98,2 kg. -10 kg

Single legpres
3 sæt

Squat - heels raised
8x60
8x80
8x100
5x110
5x120
5x120 normal
5x130 normal
8x100
8x100

RDL
12x60
10x80
10x80
10x80

Leg curls
12xblok 7
12xblok 7
12xblok 7

Ez-bar curls
15x40
12x50
12x55
12x50

Cable preacher curls
10x65
10x75
10x80

Overkrop

Flat dumbellpres
8x45
8x45
8x45
8x45
8x45
7x45

Shovelgrip pulldowns
8x100
8x90
8x90
8x90
8x90
8x90

Incline dumbellpres
12x36
10x41
8x45
8x41
7x41
6x41

Machine rows
8x120
8x140
8x120
8x120

Chest supported dumbell rows
10x41
8x41
8x41

CG benchpres
5x80
8x90
6x100
5x105
9x90

Ez-bar curls
8x50
8x55
7x60
5x65
8x55

One arm lateral raise
12x12
12x16
12x16

Bryst

DB bænkpres
15x36
10x41
8x45
8x45
9x41

DB incline bænkpres
8x36
8x41
7x41
2 sæt med 36

DB incline flies
12x21
12x21
12x21
12x21

Hurtig omgang, nåede ikke skuldre.

Back

Shovelgrip pulldowns
15x60
12x75
10x90
10x95
8x95

Seated cable rows
12x90
10x105
8x120
10x110
8x110
12x100

Machine rows
10x90
8x120
8x110
8x110
8x110

V-grip pulldowns
12x70
10x85
8x95
10x80
10x80

Chest supported db rows
10x32
8x32
8x32
8x32
8x32

Chest supported reverse db flies
12x12
10x16
10x16
10x16
10x16

Legs

bw 97,6 kg

Squat
8x60
5x80
5x100
5x110
6x120
5x130
10x110
-Frygtelig omgang

Hacksquat
8x80
8x80
8x80

Leg curls
15x6
15x7
12xstack
12x7
10x7

Arms

Ez-bar curls
15x40
12x50
10x60
12x55
10x55
8x55
7x55

Straight bar pushdowns (pulldown tårnet)
15x40
12x50
10x55
15x50
10x50
12x45

Cable preacher curls
12x60
12x60
8x60
-Fungerede ikke

Dumbell one arm preacher curls
15x16
12x19
11x19

Ez-bar triceps extentions
12x40
12x40
12x40
12x40
12x40
12x40

Chest-shoulder

Flat dumbellpres
6x41
6x45
5x51
5x51
5x51

Incline dumbellpres
12x36
10x41
8x41
10x36
7x36

Incline dumbell flies
12x21
12x26
12x26
12x26

Dumbell shoulderpres
8x32
8x32
8x32
7x32
6x32

One arm lateral raise
15x12
15x12
15x12

Back

Shovelgrip pulldowns
15x60
12x75
10x90
10x95
8x95
10x90
8x90

Machine rows
10x90
8x120
8x120
8x120
10x100
8x100

Seated cable rows
12x90
10x105
8x120
6x130
8x110

UH pulldowns
12x80
10x90
8x90
8x90
6x90

Arms

Closegrip benchpres
12x60
8x70
8x80
10x90
6x100
5x110
12x90

Ez -bar curls
12x40
8x50
6x60
10x50
10x50
8x50

+One arm db preacher curls og Straightbar pushdowns.

Legs

Hacksquat
12xslæde
12x30
12x60
8x80
8x100
8x110
6x120
8x110
10x90
6x90
12x90
10x90
10x90

Romanien deadlift
5 sæt

Chest-shoulder

Flat dumbellpres
8x41
8x47,5
10x47,5
8x47,5
8x47,5

Incline dumbellpres
10x36
7x41
9x36
8x36
7x36

Incline dumbell flies
12x21
12x26
15x21
15x21

Dumbell shoulderpres
10x26
8x26
8x26
6x26
5x26

One arm lateral raise
15x12
15x12
15x12
15x12

Shovelgrip pulldowns
12x60
12x80
10x95
8x95
8x95
10x85
10x85

T-bar rows
8x60
8x75
8x90
8x105
8x95
8x85

V-grip pulldowns
12x80
12x80
12x80
12x75
10x75

Machine rows
10x90
10x100
8x100
10x90
10x90

Facepulls
12x30
12x30
12x30
12x30
12x30

Closegrip benchpres
12x60
8x80
8x90
5x100
5x115
8x100
7x100

Ez-bar curls
8x50
8x55
8x60
5x70
9x60
7x60

Straightbar pushdowns
15x40
12x50
8x55
12x50

Incline dumbell curls
8x21
8x21
8x21
8x21

Dikal

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