Uge 9 Dag 49

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 9 Dag 50

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

Uge 9 dag 51

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

Bulk sluttede idag, med en slutvægt på 93 kg. Fra imorgen begynder cut, har dermed lagt billeder op af hvordan formen ser ud nu hvor bulket er slut!

Bulk-start:
Onsdag d.26 december
Vægt: 85
Højre arm: 38
Venstre arm: 38
Bryst: 109
Skulder: 130
Læg: 38
Lår: 62
Hofte: 85
BF: Omkring 12

Bulk-slut:
Mandag d.11 marts
Vægt:93
Højre arm: 41
Venstre arm: 41
Bryst: 115
Skulder: 133
Læg: 40
Lår: 65
Hofte: 89
BF: omkring 15

Rimelig nice bulk du har fået der ... hvor lang tid skal du så cutte nu her? og hvor langt ned vil du der?

Bimmer3000 skrev:Rimelig nice bulk du har fået der ... hvor lang tid skal du så cutte nu her? og hvor langt ned vil du der?

Jo tak, skal cutte indtil sommer så jeg kan komme ned på en fedtprocent under 10%.

Begynder nyt program da jeg idag starter cut:

Cardio bliver kørt hver dag.


Day 1: Chest
• Bench Press 5×11-13
• Incline Bench Press 5×11-13
• Decline Bench Press 4×11-13
• Incline Dumbbell Fly’s 4x11-13
• Incline Cable Fly’s 4×11-13
• Cable Fly’s 3×11-13

Day 2: Back
• Deadlift 5×11-13
• Lat Pull Downs 4×11-13
• Bent Over Barbell Rows 4×11-13
• Seated Cable Rows 4×11-13
• Pull Ups 3x11-13
• Machine Rows 4x11-13
• Lænd machine 3x11-13

Day 3: Legs / Abs
• Squats 4×11-13
• Leg Press 5×11-13
• Leg Extensions 5×11-13
• Seated Leg Curl 5×11-13
• Seated Calf Raises 5x15-20

Day 4: Arms
• Seated Preacher Curls 4×11-13
• Fransk Pres 5×11-13
• Seated Hammer Curls 4×11-13
• Triceps Pushdowns 5×11-13
• Seated Dumbbell Curl 3×11-13
• Rope Tricep Extensions 3×11-13

Day 5: Shoulders
• Dumbbell Shoulder Press 5×11-13
• Seated Dumbbell Side Raises 5×11-13
• Seated Dumbbell Front Raises 3×11-13
• Rear Dumbbell Raises 4x11-13
• Barbell Shrugs 4×11-13
• Barbell Standing Military Press 4×11-13
* Seated Dumbbell Arnold Presses 3×11-13

Day 6: Full Body
* Dødløft
* Squat
* Bench Press
* Shoulder Press
* Bicep Curls
* Tricep Pushdowns

Day 1: Chest / Abs
• Bench Press 5×11-13
13 @ 50
13 @ 60
12 @ 70
12 @ 80
11 @ 90
• Incline Bench Press 5×11-13
13 @ 50
12 @ 55
12 @ 60
11 @ 65
11 @ 70
• Decline Bench Press 5×11-13
13 @ 50
13 @ 60
12 @ 70
12 @ 80
12 @ 90
• Incline Dumbbell Fly’s 3x11-13
13 @ 16
13 @ 16
13 @ 16
• Incline Cable Fly’s 3×11-13
13 @ 20
12 @ 25
11 @ 30
• Cable Fly’s 3×11-13
13 @ 25
12 @ 30
11 @ 30

Abs + 10 min HIIT cardio

For satan en hård træning, mit bryst kunne slet ikke løfte tungt i de sidste 3 øvelser, så fokuserede mere på perfekt ROM og Squeeze!

okay cool nok..det er bare at klø på...glæder mig til at følge lidt med på og for at se hvordan det går dig

Bimmer3000 skrev:okay cool nok..det er bare at klø på...glæder mig til at følge lidt med på og for at se hvordan det går dig

Jo tak, altid dejligt med lidt selskab

Day 2: Back
• Deadlift 5×11-13
13 @ 50
13 @ 70
13 @ 90
13 @ 100
11 @ 110
• Lat Pull Downs 4×11-13
13 @ 50
13 @ 60
13 @ 70
13 @ 80
• Bent Over Barbell Rows 4×11-13
13 @ 50
13 @ 60
13 @ 65
13 @ 70
• Seated Cable Rows 4×11-13
13 @ 75
13 @ 80
13 @ 85
12 @ 90
• Pull Ups 3x11-13
13 @ BW
13 @ BW
13 @ BW
• Machine Rows 4x11-13
13 @ 70
13 @ 70
13 @ 80
12 @ 80
• Lænd machine 3x11-13
13 @ 70
13 @ 80
13 @ 90
13 @ 100

Day 3: Shoulders
• Dumbbell Shoulder Press 5×11-13
13 @ 16
13 @ 18
13 @ 20
13 @ 22
12 @ 24
• Seated Dumbbell Side Raises 5×11-13
13 @ 6
13 @ 7
13 @ 8
12 @ 9
11 @ 10
• Seated Dumbbell Front Raises 3×11-13
13 @ 6
13 @ 7
13 @ 8
12 @ 9
11 @ 10
• Rear Dumbbell Raises 3x11-13
13 @ 12
13 @ 12
13 @ 12
• Barbell Shrugs 4×11-13
13 @ 50
13 @ 60
13 @ 70
13 @ 80
• Barbell Standing Military Press 4×11-13
13 @ 30
13 @ 30
13 @ 30
13 @ 30
* Seated Dumbbell Arnold Presses 3×11-13
13 @ 12
13 @ 14
13 @ 14

Havde lidt knas med skuldrene idag, som om en nerve havde klemt sig fast, så kørte ikke tungt idag.

Day 4: Arms
• Seated Preacher Curls 4×11-13
13 @ 30
13 @ 35
13 @ 40
12 @ 50
• Fransk Pres 5×11-13
13 @ 30
13 @ 35
13 @ 35
13 @ 40
13 @ 40
• Seated Hammer Curls 4×11-13
13 @ 14
13 @ 16
13 @ 18
13 @ 20
• Triceps Pushdowns 5×11-13
13 @ 45
13 @ 50
13 @ 55
13 @ 60
13 @ 65
• Seated Dumbbell Curl 3×11-13
13 @ 12
13 @ 14
13 @ 16
• Rope Tricep Extensions 3×11-13
13 @ 30
13 @ 35
13 @ 40

Day 5: Legs / Abs
• Squats 4×11-13
13 @ 60
13 @ 80
11 @ 100
11 @ 100
• Leg Press 5×11-13
13 @ 220
13 @ 220
13 @ 220
13 @ 220
13 @ 220
• Leg Extensions 5×11-13
13 @ 105
13 @ 110
13 @ 115
12 @ 115
11 @ 115
• Seated Leg Curl 5×11-13
13 @ 65
13 @ 65
12 @ 65
12 @ 65
11 @ 65
• Seated Calf Raises 5x15-20
20 @ 90
20 @ 100
20 @ 110
18 @ 120
17 @ 130

Day 6 - Full body

Day 7: Chest
• Bench Press 5×11-13
13 @ 50
13 @ 60
12 @ 70
12 @ 80
11 @ 90
• Incline Bench Press 5×11-13
13 @ 50
12 @ 55
12 @ 60
11 @ 65
11 @ 70
• Decline Bench Press 5×11-13
13 @ 50
13 @ 60
12 @ 70
12 @ 80
12 @ 90
• Incline Dumbbell Fly’s 3x11-13
13 @ 14
13 @ 16
13 @ 18
• Incline Cable Fly’s 3×11-13
13 @ 20
12 @ 20
11 @ 25
• Cable Fly’s 3×11-13
13 @ 25
12 @ 30
11 @ 35

Day 8: Shoulders
• Dumbbell Shoulder Press 4×11-13
13 @ 20
13 @ 24
12 @ 26
11 @ 28
• Seated Dumbbell Side Raises 4×11-13
13 @ 6
13 @ 7
13 @ 8
13 @ 9
• Seated Dumbbell Front Raises 4×11-13
13 @ 6
13 @ 7
13 @ 8
12 @ 9
• Rear Dumbbell Raises 4x11-13
13 @ 12
13 @ 12
13 @ 14
13 @ 14
• Barbell Shrugs 4×11-13
13 @ 50
13 @ 60
13 @ 70
13 @ 80
• Barbell Standing Military Press 4×11-13
13 @ 30
13 @ 30
13 @ 30
13 @ 30
* Seated Dumbbell Arnold Presses 3×11-13
13 @ 12
13 @ 14
12 @ 16

Day 9: Back
• Deadlift 5×11-13
13 @ 50
13 @ 90
13 @ 100
11 @ 110
5 @ 130
• Lat Pull Downs 4×11-13
13 @ 50
13 @ 60
13 @ 70
13 @ 80
• Bent Over Barbell Rows 4×11-13
13 @ 50
13 @ 60
13 @ 65
13 @ 70
• Seated Cable Rows 4×11-13
13 @ 75
13 @ 80
13 @ 85
12 @ 90
• Pull Ups 3x11-13
13 @ BW
13 @ BW
13 @ BW
• Machine Rows 4x11-13
13 @ 60
13 @ 70
13 @ 80
9 @ 90
• Lænd machine 3x11-13
13 @ 80
13 @ 90
13 @ 100

Day 10: Arms

• Seated Preacher Curls 4×11-13
13 @ 35
13 @ 37,5
13 @ 40
12 @ 42,5
• Fransk Pres 4×11-13
13 @ 35
13 @ 37,5
13 @ 40
13 @ 42,5
• Seated Hammer Curls 4×11-13
13 @ 14
13 @ 16
13 @ 18
13 @ 20
• Triceps Pushdowns 5×11-13
13 @ 50
13 @ 55
13 @ 60
12 @ 65
11 @ 70
• Seated Dumbbell Curl 4×11-13
13 @ 12
13 @ 14
13 @ 16
13 @ 18
• Rope Tricep Extensions 3×11-13
13 @ 30
13 @ 40
12 @ 45

Day 11: Legs

• Squats 4×11-13
13 @ 100
13 @ 110
11 @ 120
11 @ 130
• Leg Press 5×11-13
13 @ 190
13 @ 200
13 @ 210
12 @ 220
11 @ 220
• Leg Extensions 5×11-13
13 @ 90
13 @ 95
13 @ 100
12 @ 105
11 @ 115
• Seated Leg Curl 5×11-13
13 @ 50
13 @ 55
12 @ 60
12 @ 65
11 @ 65
• Seated Calf Raises 5x15-20
20 @ 110
20 @ 120
20 @ 130
18 @ 140
17 @ 150

Day 12: Chest
• Bench Press 4×11-13
13 @ 50
12 @ 70
12 @ 80
11 @ 90
• Incline Bench Press 4×11-13
13 @ 50
12 @ 60
12 @ 70
11 @ 80
• Decline Bench Press 4×11-13
13 @ 50
12 @ 70
12 @ 80
12 @ 90
• Incline Dumbbell Fly’s 4x11-13
13 @ 14
13 @ 16
13 @ 18
12 @ 20
• Incline Cable Fly’s 3×11-13
13 @ 20
12 @ 20
11 @ 25
• Cable Fly’s 3×11-13
13 @ 25
12 @ 30
11 @ 35

Day 13: Shoulders

• Dumbbell Shoulder Press 4×11-13
13 @ 20
13 @ 24
12 @ 26
11 @ 28
• Seated Dumbbell Side Raises 5×11-13
13 @ 6
13 @ 7
13 @ 8
13 @ 9
13 @ 10
• Seated Dumbbell Front Raises 4×11-13
13 @ 6
13 @ 7
13 @ 8
12 @ 9
• Rear Dumbbell Raises 4x11-13
13 @ 12
13 @ 12
13 @ 14
13 @ 14
• Barbell Shrugs 4×11-13
13 @ 60
13 @ 80
13 @ 90
12 @ 100
• Barbell Standing Military Press 4×11-13
13 @ 30
13 @ 30
13 @ 30
13 @ 30
* Seated Dumbbell Arnold Presses 3×11-13
13 @ 12
13 @ 14
11 @ 16

Day 14: Back

• Deadlift 5×11-13
13 @ 50
13 @ 90
13 @ 100
11 @ 110
5 @ 130
• Lat Pull Downs 4×11-13
13 @ 50
13 @ 60
13 @ 70
13 @ 80
• Bent Over Barbell Rows 4×11-13
13 @ 50
13 @ 60
13 @ 65
13 @ 70
• Seated Cable Rows 4×11-13
13 @ 75
13 @ 80
13 @ 85
12 @ 90
• Pull Ups 4x11-13
13 @ BW
13 @ BW
13 @ BW
13 @ BW
• Machine Rows 4x11-13
13 @ 80
13 @ 85
11 @ 90
9 @ 95
• Lænd machine 3x11-13
13 @ 80
13 @ 90
13 @ 100

Day 15: Arms

• Seated Preacher Curls 4×11-13
13 @ 35
13 @ 37,5
13 @ 40
12 @ 42,5
• Fransk Pres 4×11-13
13 @ 35
13 @ 37,5
13 @ 40
13 @ 42,5
• Seated Hammer Curls 4×11-13
13 @ 14
13 @ 16
13 @ 18
13 @ 20
• Triceps Pushdowns 5×11-13
13 @ 50
13 @ 55
13 @ 60
12 @ 65
11 @ 70
• Seated Dumbbell Curl 4×11-13
13 @ 12
13 @ 14
13 @ 16
13 @ 18
• Rope Tricep Extensions 3×11-13
13 @ 30
13 @ 40
12 @ 45

Day 16: Legs

• Squats 4×11-13
13 @ 60
13 @ 90
11 @ 100
11 @ 110
• Leg Extensions 4×11-13
13 @ 110
13 @ 120
13 @ 130
12 @ 140
• Seated Leg Curl 4×11-13
13 @ 80
13 @ 90
12 @ 100
12 @ 110
• Lying Leg Curl 4×11-13
13 @ 65
13 @ 70
13 @ 75
13 @ 80
• Seated Calf Raises 5x15-20
20 @ 195
20 @ 195
20 @ 195
18 @ 195
17 @ 195

Day 17: Chest

• Bench Press 5×11-13
13 @ 50
13 @ 60
12 @ 70
12 @ 80
11 @ 90
• Incline Bench Press 5×11-13
13 @ 50
12 @ 55
12 @ 60
11 @ 65
11 @ 70
• Decline Bench Press 5×11-13
13 @ 50
13 @ 60
12 @ 70
12 @ 80
12 @ 90
• Flat Dumbbell Fly’s 4x11-13
13 @ 14
13 @ 16
13 @ 18
12 @ 22
• Incline Cable Fly’s 3×11-13
13 @ 15
12 @ 20
11 @ 25
• Cable Fly’s 3×11-13
13 @ 25
12 @ 30
11 @ 35

Day 18: Shoulders

• Dumbbell Shoulder Press 4×11-13
13 @ 12
13 @ 24
11 @ 28
9 @ 32
• Seated Dumbbell Side Raises 5×11-13
13 @ 6
13 @ 7
13 @ 8
13 @ 9
13 @ 10
• Seated Dumbbell Front Raises 5×11-13
13 @ 6
13 @ 7
13 @ 8
13 @ 9
13 @ 10
• Rear Dumbbell Raises 4x11-13
13 @ 12
13 @ 12
13 @ 14
13 @ 14
• Barbell Shrugs 3×11-13
13 @ 50
13 @ 80
13 @ 100
• Barbell Standing Military Press 4×11-13
13 @ 30
13 @ 30
13 @ 30
13 @ 30
* Seated Dumbbell Arnold Presses 3×11-13
13 @ 12
13 @ 14
12 @ 16

Day 19: Back

• Deadlift 5×11-13
13 @ 90
11 @ 110
6 @ 130
3 @ 140
2 @ 150 -
• Lat Pull Downs 4×11-13
13 @ 50
13 @ 60
13 @ 70
13 @ 80
• Bent Over Barbell Rows 4×11-13
13 @ 50
13 @ 60
13 @ 65
13 @ 70
• Seated Cable Rows 4×11-13
13 @ 75
13 @ 80
13 @ 85
12 @ 90
• Pull Ups 4x11-13
13 @ BW
13 @ BW
13 @ BW
13 @ BW
• Machine Rows 4x11-13
13 @ 80
13 @ 85
11 @ 90
9 @ 95
• Lænd machine 3x11-13
13 @ 80
13 @ 90
13 @ 100

Day 20: Arms

• Seated Preacher Curls 4×11-13
13 @ 35
13 @ 37,5
13 @ 40
12 @ 42,5
• Fransk Pres 4×11-13
13 @ 35
13 @ 37,5
13 @ 40
13 @ 42,5
• Seated Hammer Curls 4×11-13
13 @ 14
13 @ 16
13 @ 18
13 @ 20
• Triceps Pushdowns 5×11-13
13 @ 50
13 @ 55
13 @ 60
12 @ 65
11 @ 70
• Seated Dumbbell Curl 4×11-13
13 @ 12
13 @ 14
13 @ 16
13 @ 18
• Rope Tricep Extensions 3×11-13
13 @ 30
13 @ 40
12 @ 45

Mave