Getting Shredded!

Mandag d. 21 Januar
Morgenvægt: 88.0 kg :Â´)

Det går den rette vej!

Har dog haft voldsom hold i nakken siden igår formiddag, ikke så behageligt! :blackeye:

Uge 4 Dag 22

Ben/lænd/mave:
Box Squat 3*6-8
8 @ 50
8 @ 80
7 @ 100
Dødløft 3*6-8
8 @ 50
8 @ 80
8 @ 100
Leg extensions 3*6-8 (dropset til sidst)
8 @ 105 + 40
8 @ 108 + 40
8 @ 113 + 40
Leg Curls 3*6-8 (dropset til sidst)
8 @ 68 + 35
8 @ 72 + 35
8 @ 76 + 35
Calf Press
15 @ 90
15 @ 110
15 @ 120
Mave

Uge 4 Dag 23

Ryg:
Chin ups 3*6-8
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 60
8 @ 80
8 @ 90
Seated Row 3*6-8
8 @ 75
8 @ 80
8 @ 90
Row Machine 3*6-8
8 @ 75
8 @ 80
8 @ 95

Bagskulder:
Side Laterals 3*6-8
8 @ 12
8 @ 14
8 @ 14
Reverse shoulder press 3*6-8
8 @ 12
8 @ 12
8 @ 12

Biceps:
Barbell Curls - 10 * 10
10 @ 30
10 @ 30
10 @ 30
10 @ 30
10 @ 25
10 @ 25
10 @ 25
10 @ 25
10 @ 20
10 @ 20
Hammer Curls – 3 * 10
10 @ 20
10 @ 22
10 @ 24

Uge 4 dag 24

Bryst:
BB Press 4*6-8
8 @ 80
8 @ 80
8 @ 85
6 @ 90
Incline DB Press 4*6-8
8 @ 28
8 @ 28
8 @ 30
6 @ 30
Flat DB Flyes 4*6-8
8 @ 22
8 @ 22
8 @ 24
8 @ 24
Decline DB Flyes 2*6-8
8 @ 26
8 @ 26

Forskulder:
Standing Shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 16
Front raises 3*6-8 Superset with Lateral Raises
8 @ 10 + 9
8 @ 12 + 10
8 @ 12 + 10

Triceps:
Overhead tricep extensions 10*10
10 @ 38
10 @ 38
10 @ 36
10 @ 36
10 @ 34
10 @ 34
10 @ 32
10 @ 32
10 @ 30
10 @ 30

Uge 4 Dag 25

Ben/lænd/mave:
Box Squat 3*6-8
8 @ 90
8 @ 95
7 @ 100

Dødløft 3*6-8
8 @ 80
8 @ 85
8 @ 85

Leg Press
13 @ 150
12 @ 160
10 @ 170

Leg extensions 3*6-8 (dropset til sidst)
8 @ 85 + 31
8 @ 95 + 40
8 @ 105 + 40

Calf Press
15 @ 130
15 @ 135
15 @ 140

Mave

Fra imorgen af starter den næste 4-ugers-fase!
Det vil se ud som følgende:

Dag 1:
Bryst:
BB Press 3*6-8
Incline DB Press 3*6-8
Decline DB Press 3*6-8
Cable crossovers 3*6-8

Forskulder:
Standing Shoulder press 3*6-8
Front raises 3*6-8 superset Lateral Raises 3*6-8

Triceps: Skifter mellem følgende øvelser:
Tricep Pushdown 5*8 superset close grip bænkpres 5*5
og
Fransk Pres 5*8 superset close grip bænkpres 5*5

Dag 2:
Ben/lænd/mave:
Squat 3*6-8
Dødløft 3*6-8
Leg press 3*6-10
Leg extensions 3*6-8 (dropset)
Calf Press 3*10-15
Mave

Dag 3:
Ryg:
Chin ups 3*6-8
BOR 3*6-8
Seated Row 3*6-8
Row Machine 3*6-8

Bagskulder:
Reverse shoulder press 3*6-8
Reverse shoulder press på flad bænk med håndtag i kabeltrækkene 3*6-8

Biceps: Skifter mellem:
Barbell preacher curls 5*8 superset reverse pulldowns 5*5
Hammer curls 3*10
Og
Barbell curls 5*8 reps superset reverse pulldown 5*5
Reverse curls 3*10

Uge 5 Dag 26

Ryg:
Chin ups 3*6-8
8 @ BW
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 70
8 @ 80
8 @ 90
Seated Row 3*6-8
8 @ 75
8 @ 85
8 @ 95
Row Machine 3*6-8
8 @ 75
8 @ 85
8 @ 95

Bagskulder:
Reverse shoulder press 3*6-8
8 @ 12
8 @ 12
8 @ 12
Reverse Machine Shoulder Press 3*6-8
8 @ 45
8 @ 55
8 @ 65

Biceps:
Barbell preacher curls 5*8 superset reverse pulldowns 5*5
8 @ 40 + 65
8 @ 40 + 70
8 @ 40 + 75
8 @ 40 + 80
8 @ 40 + 85
Hammer curls 3*10
10 @ 16
10 @ 18
10 @ 20

Uge 5 Dag 27

Ben/lænd/mave:

Squat 3*6-8
8 @ 60
8 @ 100
8 @ 100

Dødløft 3*6-8
8 @ 50
8 @ 90
5 @ 130 - PR!

Leg press 3*6-10
10 @ 160
8 @ 180
7 @ 200 - PR!

Leg extensions 3*6-8
8 @ 105
8 @ 110
8 @ 115

Leg Curls 3*6-8
8 @ 50
8 @ 55
8 @ 60

Calf Press 3*10-15
15 @ 90
15 @ 100
13 @ 110

Mave

Uge 5 Dag 28
Trænede alene idag, så havde ingen spotter..

Bryst:
BB Press 3*6-8
8 @ 50
8 @ 80
8 @ 80
Incline BB Press 3*6-8
8 @ 50
8 @ 70
8 @ 70
Dips 3*8
8 @ BW
8 @ BW
8 @ BW
Cable crossovers 3*6-8
8 @ 30
8 @ 35
8 @ 40

Forskulder:
Standing Shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 16
Front raises 3*6-8 superset Lateral Raises 3*6-8
8 @ 10 + 9
8 @ 12 + 10
8 @ 12 + 10

Triceps:
Tricep Pushdown 5*8 superset close grip bænkpres 5*5
8 @ 70 + 5 @ 50
8 @ 75 + 5 @ 55
8 @ 80 + 5 @ 60
8 @ 85 + 5 @ 65
8 @ 90 + 5 @ 70

Uge 5 Dag 29

Ryg:
Chin ups 3*6-8
8 @ BW
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 70
8 @ 80
8 @ 90
Seated Row 3*6-8
8 @ 75
8 @ 85
8 @ 95
Row Machine 3*6-8
8 @ 75
8 @ 85
8 @ 95

Bagskulder:
Reverse shoulder press 3*6-8
8 @ 12
8 @ 12
8 @ 14
Reverse Machine Shoulder Press 3*6-8
8 @ 45
8 @ 55
8 @ 65

Biceps:
Barbell preacher curls 5*8 superset reverse pulldowns 5*5
8 @ 40 + 65
8 @ 40 + 70
8 @ 40 + 75
8 @ 40 + 80
8 @ 40 + 85
Hammer curls 3*10
10 @ 16
10 @ 18
10 @ 20

Uge 5 Dag 30

Bryst:
BB Press 3*6-8
8 @ 50
8 @ 80
8 @ 90
Incline DB Press 3*6-8
8 @ 22
8 @ 24
8 @ 26
Dips 3*8
8 @ BW
8 @ BW
8 @ BW
Cable crossovers 3*6-8
8 @ 30
8 @ 35
8 @ 40

Forskulder:
Standing Shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 16
Front raises 3*6-8 superset Lateral Raises 3*6-8
8 @ 12 + 10
8 @ 12 + 12
8 @ 12 + 12

Triceps:
Fransk Pres 5*8 superset close grip bænkpres 5*5
8 @ 35 + 5 @ 50
8 @ 35 + 5 @ 60
8 @ 35 + 5 @ 60
8 @ 35 + 5 @ 60
8 @ 35 + 5 @ 60

Uge 5 Dag 31

Ben/lænd/mave:

Squat 3*6-8
8 @ 60
8 @ 80
8 @ 100

Dødløft 3*6-8
8 @ 50
8 @ 90
4 @ 130

Leg press 3*6-10
10 @ 160
8 @ 180
8 @ 190

Leg extensions 3*6-8
8 @ 105
8 @ 110
8 @ 115

Calf Press 3*10-15
15 @ 90
15 @ 100
13 @ 110

Mave

Uge 6 Dag 32

Bryst:
DB Press 3*6-8
8 @ 30
8 @ 32
8 @ 34
Incline DB Press 3*6-8
8 @ 24
8 @ 26
8 @ 28
Dips 3*8
8 @ BW
8 @ BW
8 @ BW
Cable crossovers 3*6-8
8 @ 30
8 @ 35
8 @ 40

Forskulder:
Standing Shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 16
Front raises 3*6-8 superset Lateral Raises 3*6-8
8 @ 12 + 10
8 @ 14 + 10
8 @ 14 + 10

Triceps:
Tricep Pushdown 5*8 superset close grip bænkpres 5*5
8 @ 70 + 5 @ 50
8 @ 75 + 5 @ 55
8 @ 80 + 5 @ 60
8 @ 85 + 5 @ 65
8 @ 90 + 5 @ 70

Uge 6 Dag 33
Ryg:
Chin ups 3*6-8
8 @ BW
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 70
8 @ 80
8 @ 90
Seated Row 3*6-8
8 @ 75
8 @ 85
8 @ 95
Row Machine 3*6-8
8 @ 75
8 @ 85
8 @ 95

Bagskulder:
Reverse shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 16
Reverse Machine Shoulder Press 3*6-8
8 @ 45
8 @ 55
8 @ 65

Biceps:
Barbell preacher curls 5*8 superset reverse pulldowns 5*5
8 @ 40 + 65
8 @ 40 + 70
8 @ 40 + 75
8 @ 40 + 80
8 @ 40 + 85
Hammer curls 3*10
10 @ 26
10 @ 26
10 @ 26

Uge 6 dag 34

Bryst:
DB Press 3*6-8
8 @ 30
8 @ 32
8 @ 34
Incline DB Press 3*6-8
8 @ 24
8 @ 26
8 @ 28
Dips 3*8
8 @ BW
8 @ BW
8 @ BW
Cable crossovers 3*6-8
8 @ 30
8 @ 35
8 @ 40

Forskulder:
Standing Shoulder press 3*6-8
8 @ 14
8 @ 16
8 @ 18
Front raises 3*6-8 superset Lateral Raises 3*6-8
8 @ 12 + 12
8 @ 14 + 12
8 @ 14 + 12

Triceps:
Tricep Pushdown 5*8 superset close grip bænkpres 5*5
8 @ 70 + 5 @ 50
8 @ 75 + 5 @ 55
8 @ 80 + 5 @ 60
8 @ 85 + 5 @ 65
8 @ 90 + 5 @ 70

Uge 6 dag 35

Ben/lænd/mave:

Squat 3*6-8
8 @ 60
8 @ 80
7 @ 100

Dødløft 3*6-8
8 @ 50
8 @ 90
6 @ 110

Leg press 3*6-10
12 @ 160
10 @ 190
8 @ 230

Leg extensions 3*6-8
8 @ 105
8 @ 110
8 @ 115

Leg curls 3*8-10
10 @ 60
10 @ 65
8 @ 70

Calf Press 3*10-15
20 @ 90
15 @ 110
15 @ 130

Mave

Uge 7 Dag 36

Bryst:
Flat BB Press 3*6-8
8 @ 50
8 @ 70
8 @ 90
Incline BB Press 3*6-8
8 @ 50
8 @ 60
8 @ 70
Decline BB Press 3*6-8
8 @ 50
8 @ 70
8 @ 70
Cable crossovers 3*6-8
8 @ 30
8 @ 35
8 @ 40

Forskulder:
Standing Shoulder press 3*6-8
8 @ 14
8 @ 16
8 @ 18
Front raises 3*6-8 superset Lateral Raises 3*6-8
8 @ 12 + 12
8 @ 12 + 12
8 @ 12 + 12

Triceps:
Fransk pres 5*8 superset close grip bænkpres 5*5
8 @ 35 + 5 @ 50
8 @ 35 + 5 @ 60
8 @ 35 + 5 @ 60
8 @ 35 + 5 @ 60
8 @ 35 + 5 @ 60

Uge 7 dag 37

Ben/lænd/mave:

Squat 3*6-8
8 @ 60
8 @ 80
8 @ 100

Dødløft 3*6-8
8 @ 50
8 @ 90
4 @ 130

Leg press 3*6-10
8 @ 200
8 @ 210
7 @ 220

Leg extensions 3*6-8
8 @ 105
8 @ 110
8 @ 115

Leg curls 3*8-10
8 @ 60
8 @ 65
8 @ 70

Calf Press 3*10-15
15 @ 130
12 @ 140
10 @ 150

Mave

Uge 7 Dag 38

Ryg:
Chin ups 4*6-8
8 @ BW
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 70
8 @ 80
8 @ 90
Seated Row 3*6-8
8 @ 75
8 @ 85
8 @ 95
Row Machine 3*6-8
8 @ 75
8 @ 85
8 @ 95

Bagskulder:
Reverse shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 14
Reverse Machine Shoulder Press 3*6-8
8 @ 45
8 @ 55
8 @ 65

Biceps:
Barbell preacher curls 5*8 superset reverse pulldowns 5*5
8 @ 40 + 65
8 @ 40 + 70
8 @ 40 + 75
8 @ 40 + 80
8 @ 40 + 85
Reverse Curls 3*10
10 @ 20
10 @ 25
10 @ 30
Seated Hammer curls 3*10
10 @ 12
10 @ 14
10 @ 14

Underarm

Morgenvægt: 90.2 kg

Uge 7 Dag 39

Bryst:
Flat DB Press 3*6-8
8 @ 34
8 @ 36
7 @ 38
Incline BB Press 3*6-8
8 @ 50
8 @ 70
7 @ 80
Decline BB Press 3*6-8
8 @ 50
8 @ 70
8 @ 70
Cable crossovers 3*6-8
8 @ 30
8 @ 35
8 @ 40

Forskulder:
Standing Shoulder press 3*6-8
8 @ 14
8 @ 16
8 @ 18
Front raises 3*6-8 superset Lateral Raises 3*6-8
8 @ 12 + 12
8 @ 14 + 12
8 @ 16 + 12

Triceps:
Tricep Pushdowns 5*8 superset close grip bænkpres 5*5
8 @ 70 + 5 @ 50
8 @ 75 + 5 @ 60
8 @ 80 + 5 @ 60
8 @ 85 + 5 @ 60
8 @ 90 + 5 @ 60

Uge 7 Dag 40

Ryg:
Chin ups 4*6-8
8 @ BW
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 70
8 @ 80
8 @ 90
Seated Row 3*6-8
8 @ 75
8 @ 85
8 @ 95
Row Machine 3*6-8
8 @ 75
8 @ 85
8 @ 95

Bagskulder:
Reverse shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 14
Reverse Machine Shoulder Press 3*6-8
8 @ 45
8 @ 55
8 @ 65

Biceps:
Barbell preacher curls 5*8 superset reverse pulldowns 5*5
8 @ 40 + 65
8 @ 40 + 70
8 @ 40 + 75
8 @ 40 + 80
8 @ 40 + 85
Reverse Curls 3*10
10 @ 20
10 @ 25
10 @ 30

Uge 7 Dag 41

Ben/lænd/mave:

Squat 3*6-8
10 @ 80
8 @ 100
8 @ 100

Dødløft 3*6-8
8 @ 50
10 @ 90
8 @ 90

Leg press 3*6-10
10 @ 200
8 @ 210
8 @ 220

Leg extensions 3*6-8
8 @ 105
8 @ 110
8 @ 115

Leg curls 3*8-10
10 @ 60
9 @ 65
8 @ 70

Calf Press 3*10-15
20 @ 130
15 @ 140
12 @ 150

Mave
Underarm

Uge 8 Dag 42

Bryst:
Flat DB Press 3*6-8
8 @ 34
8 @ 36
7 @ 38
Incline BB Press 3*6-8
8 @ 50
8 @ 70
7 @ 80
Decline BB Press 3*6-8
8 @ 50
8 @ 70
8 @ 70
Cable crossovers 3*6-8
8 @ 30
8 @ 35
8 @ 40

Forskulder:
Standing Shoulder press 3*6-8
8 @ 14
8 @ 16
8 @ 18
Front raises 3*6-8 superset Lateral Raises 3*6-8
8 @ 12 + 12
8 @ 14 + 12
8 @ 16 + 12

Triceps:
Tricep Pushdowns 5*8 superset close grip bænkpres 5*5
8 @ 70 + 5 @ 50
8 @ 75 + 5 @ 60
8 @ 80 + 5 @ 60
8 @ 85 + 5 @ 60
8 @ 90 + 5 @ 60

Uge 8 Dag 43

Ryg:
Chin ups 4*6-8
8 @ BW
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 70
8 @ 80
8 @ 90
Seated Row 3*6-8
8 @ 75
8 @ 85
8 @ 95
Row Machine 3*6-8
8 @ 75
8 @ 85
8 @ 95

Bagskulder:
Reverse shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 14
Reverse Machine Shoulder Press 3*6-8
8 @ 45
8 @ 55
8 @ 65

Biceps:
Barbell preacher curls 5*8 superset reverse pulldowns 5*5
8 @ 40 + 65
8 @ 40 + 70
8 @ 40 + 75
8 @ 40 + 80
8 @ 40 + 85
Reverse Curls 3*10
10 @ 20
10 @ 25
10 @ 30

Uge 8 Dag 44

Ben/lænd/mave:

Squat 3*6-8
10 @ 80
8 @ 100
8 @ 100

Dødløft 3*6-8
8 @ 50
10 @ 90
8 @ 110

Leg press 3*6-10
10 @ 200
8 @ 210
8 @ 220

Leg extensions 3*6-8
8 @ 105
8 @ 110
8 @ 115

Leg curls 3*8-10
10 @ 60
9 @ 65
8 @ 70

Calf Press 3*10-15
20 @ 130
15 @ 140
12 @ 150

Mave

Uge 8 dag 45

Bryst:
Flat DB Press 3*6-8
8 @ 34
8 @ 36
7 @ 38
Incline BB Press 3*6-8
8 @ 50
8 @ 70
7 @ 80
Decline BB Press 3*6-8
8 @ 50
8 @ 70
8 @ 70
Cable crossovers 3*6-8
8 @ 30
8 @ 35
8 @ 40

Forskulder:
Standing Shoulder press 3*6-8
8 @ 14
8 @ 16
8 @ 18
Front raises 3*6-8 superset Lateral Raises 3*6-8
8 @ 12 + 12
8 @ 14 + 12
8 @ 16 + 12

Triceps:
Tricep Pushdowns 5*8 superset close grip bænkpres 5*5
8 @ 70 + 5 @ 50
8 @ 75 + 5 @ 60
8 @ 80 + 5 @ 60
8 @ 85 + 5 @ 60
8 @ 90 + 5 @ 60

Uge 8 Dag 46

Ryg:
Chin ups 4*6-8
8 @ BW
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 70
8 @ 80
8 @ 90
Seated Row 3*6-8
8 @ 75
8 @ 85
8 @ 95
Row Machine 3*6-8
8 @ 85
8 @ 95
8 @ 105

Bagskulder:
Reverse shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 14
Reverse Machine Shoulder Press 3*6-8
8 @ 45
8 @ 50
8 @ 55

Biceps:
Barbell preacher curls 5*8 superset reverse pulldowns 5*5
8 @ 40 + 65
8 @ 40 + 70
8 @ 40 + 75
8 @ 40 + 80
8 @ 40 + 85
Reverse Curls 3*10
10 @ 20
10 @ 25
10 @ 30

Underarm

Uge 8 Dag 47

Ben/lænd/mave:

Squat 3*6-8
10 @ 60
8 @ 100
8 @ 110

Dødløft 3*6-8
10 @ 50
10 @ 90
4 @ 130

Leg press 3*6-10
10 @ 200
8 @ 210
8 @ 220

Leg extensions 3*6-8
8 @ 105
8 @ 110
8 @ 115

Leg curls 3*8-10
10 @ 60
9 @ 65
8 @ 70

Calf Press 3*10-15
20 @ 130
15 @ 140
12 @ 150

Mave

Uge 9 Dag 48

Bryst:
Flat DB Press 3*6-8
8 @ 38
8 @ 38
7 @ 38
Incline BB Press 3*6-8
8 @ 50
8 @ 70
7 @ 80
Decline BB Press 3*6-8
8 @ 50
8 @ 70
8 @ 70
Seated Cable Flyes 3*6-8
8 @ 20
8 @ 25
8 @ 30

Forskulder:
Standing Shoulder press 3*6-8
8 @ 14
8 @ 16
8 @ 18
Front raises 3*6-8 superset Lateral Raises 3*6-8
8 @ 12 + 12
8 @ 14 + 12
8 @ 16 + 12

Triceps:
Tricep Pushdowns Rope 4 x 12
12 @ 50
12 @ 55
12 @ 60
12 @ 65
Close Grip Benchpress 5 x 5
5 @ 50
5 @ 60
5 @ 60
5 @ 65
5 @ 65

Getting Shredded!

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