Day 21: Legs

• Squats 4×11-13
13 @ 60 - A2G
12 @ 100
11 @ 120
13 @ 60 - A2G
• Leg Press 5×11-13
13 @ 190
13 @ 200
13 @ 220
12 @ 225
11 @ 230
• Leg Extensions 4×11-13
13 @ 100
13 @ 105
13 @ 110
13 @ 115
• Seated Leg Curl 4×11-13
13 @ 65
13 @ 68
13 @ 71
13 @ 73
• Seated Calf Raises 4x30
30 @ 100
30 @ 110
30 @ 120
30 @ 130

Day 22: Chest

• Bench Press 5×11-13
13 @ 50
13 @ 70
13 @ 80
13 @ 90
12 @ 100
• Incline Bench Press 4×11-13 - 5 sek ned, 1 sek op
13 @ 40
12 @ 45
12 @ 50
11 @ 55
• Decline Bench Press 4×11-13
13 @ 55
13 @ 70
12 @ 80
11 @ 90
• Standing Cable Fly’s 3x11-13 - 3 sek squeeze
13 @ 15
13 @ 20
12 @ 25
• Incline Seated Cable Fly’s 3×11-13
13 @ 15
12 @ 20
11 @ 25
• Decline Cable Fly’s 3×11-13
13 @ 15
12 @ 20
11 @ 25

Day 23: Shoulders

• Dumbbell Shoulder Press 5×11-13
13 @ 12
13 @ 22
13 @ 24
13 @ 26
13 @ 28
• 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 3x11-13
13 @ 12
13 @ 12
13 @ 14
• Barbell Shrugs 3×11-13
13 @ 90
10 @ 130
7 @ 150
• Barbell Standing Military Press 4×11-13
13 @ 30
13 @ 30
13 @ 30
13 @ 30

Day 24 Back

• Deadlift 5×11-13
13 @ 50
13 @ 90
6 @ 130
3 @ 140
• 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 25: Arms

• Seated Preacher Curls 4×11-13
13 @ 30
13 @ 35
13 @ 40
12 @ 45
11 @ 50
• Fransk Pres 4×11-13
13 @ 30
13 @ 35
13 @ 40
13 @ 45
• 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 4×11-13
13 @ 30
13 @ 40
12 @ 45
12 @ 50

Underarm

Day 26: Legs

• Squats 4×11-13
13 @ 60 - A2G
12 @ 100
11 @ 120
13 @ 60 - A2G
• Leg Press 4×11-13
13 @ 220
13 @ 223
13 @ 225
12 @ 227 - Max på maskinen..
• Leg Extensions 4×11-13
13 @ 100
13 @ 105
13 @ 110
13 @ 115 - Max på maskinen..
• Seated Leg Curl 4×11-13
13 @ 65
13 @ 68
13 @ 71
13 @ 73 - Max på maskinen..
• Seated Calf Raises 4x30
30 @ 100
30 @ 110
30 @ 120
30 @ 130

Mave

Day 27: Chest

• Bench Press 5×11-13
13 @ 50
13 @ 70
13 @ 80
13 @ 90
12 @ 100
• Incline Bench Press 4×11-13 - 5 sek ned, 1 sek op
13 @ 40
12 @ 45
12 @ 50
11 @ 55
• Decline Bench Press 4×11-13
13 @ 55
13 @ 70
12 @ 80
11 @ 90
• Standing Cable Fly’s 3x11-13 - 3 sek squeeze
13 @ 15
13 @ 20
12 @ 25
• Incline Seated Cable Fly’s 3×11-13
13 @ 15
12 @ 20
11 @ 25
• Decline Cable Fly’s 3×11-13
13 @ 15
12 @ 20
11 @ 25

Day 28: Shoulders

• Dumbbell Shoulder Press 4×11-13
13 @ 12
13 @ 20
13 @ 22
13 @ 24
• 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 3x11-13
13 @ 12
12 @ 14
11 @ 16
• Barbell Shrugs 3×11-13
13 @ 90
11 @ 110
11 @ 130
• Barbell Standing Military Press 4×11-13
13 @ 30
13 @ 30
13 @ 30
13 @ 30

Day 29: Back

• Deadlift 4×11-13
13 @ 50
13 @ 90
11 @ 110
7 @ 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
10 @ 95
• Lænd machine 3x11-13
13 @ 80
13 @ 90
13 @ 100

Day 30: Guns

• Seated Preacher Curls 4×11-13
13 @ 30
13 @ 35
13 @ 40
12 @ 45
• Fransk Pres 4×11-13
13 @ 30
13 @ 35
13 @ 40
13 @ 45
• 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 4×11-13
13 @ 30
13 @ 40
12 @ 45
12 @ 50

Underarm

Day 31: Full Body

Kørte 2-3 øvelser af hver muskelgruppe, LOTS OF ENERGY TODAY!!

Day 32: Legs

• Squats 4×11-13
13 @ 60 - A2G
12 @ 100
11 @ 120
13 @ 60 - A2G
• Leg Press 5×11-13
13 @ 190
13 @ 200
13 @ 220
12 @ 225
11 @ 230
• Leg Extensions 4×11-13
13 @ 100
13 @ 105
13 @ 110
13 @ 115
• Seated Leg Curl 4×11-13
13 @ 65
13 @ 68
13 @ 71
13 @ 73
• Seated Calf Raises 4x30
30 @ 100
30 @ 110
30 @ 120
30 @ 130

Det var sidste dag i programmet.. Fra lørdag af starter jeg forfra med stort set samme program dog med højere volumen samt superset og dropset! Det ser ud som følgende:

Day 1: Chest
• Flat Bench Press 3×15
• Incline Bench Press Supersetted with Decline Bench Press 3x15
• Lying Flat Cable Fly’s 3×15
• Seated Incline Cable Fly’s 3×15
• Standing Decline Cable Fly’s 3x15 – Triple Drop set
Day 2: Back
• Deadlift 3x15
• Bent Over Barbell Rows 3x15
• Lat Pull Downs 3x15
• Seated Cable Rows 3x15 – Triple Drop set
• Pull Ups Supersetted with Cable Wings 3x15
• Lænd machine 3x15
Day 3: Shoulders/Abs
• Dumbbell Shoulder Press 3x15
• Barbell Standing Military Press 3x15 – Triple Drop Set
• Lying Rear Delt Cable Fly 3x15
• Dumbbell Side Raises Supersetted with Dumbbell Front Raises 3x15
• Standing Rear Delt Fly 3x15
• Abs
Day 4: Legs
• Squats 3×15
• Leg Press 3×15
• Leg Extensions Supersetted with Seated Leg Curls 3x15
• Stiff-legged Deadlift 3x15
• Seated Calf Raises 3x15 – Triple Drop Set
Day 5: Arms/forearm
• Seated Preacher Curls 3×15
• French Press 3×15
• Incline Hammer Curls Supersetted with Triceps Pushdowns 3x15
• Seated Dumbbell Curl 3×15
• Rope Triceps Extensions 3×15 – Triple Drop Set
• Forearms
Day 6: Full-body
2 øvelser af Bryst, Ryg, Skulder, Ben og mave.

Et par billeder fra sidste uge - Kold form - 14% fedt cirka, fordelt på 90 kg - Cutting in progress.

Day 1: Chest
• Flat Bench Press 3×15
15 @ 50
15 @ 70
15 @ 90
• Incline Bench Press Supersetted with Decline Bench Press 3x15
15+15 @ 50
15+15 @ 60
15+15 @ 60
• Lying Flat Cable Fly’s 3×15
15 @ 15
15 @ 20
15 @ 20
• Seated Incline Cable Fly’s 3×15
15 @ 15
15 @ 20
15 @ 25
• Standing Decline Cable Fly’s 3x15 – Triple Drop set
15 @ 25 + 15 @ 20 + 15 @ 15
15 @ 25 + 15 @ 20 + 15 @ 15
15 @ 25 + 15 @ 20 + 15 @ 15
• Standing Cable Fly’s 3×15
15 @ 25
15 @ 25
15 @ 25
• Dumbell Pullover 3×15
15 @ 30
15 @ 30
15 @ 30

Boom. Brystet godt pumped efter denne de-li-kate workout!

Day 2: Back
• Deadlift 3x15
15 @ 50
15 @ 90
15 @ 110
• Bent Over Barbell Rows 3x15
15 @ 50
15 @ 70
15 @ 80
• Lat Pull Downs 3x15
15 @ 50
15 @ 60
15 @ 70
• Seated Cable Rows 3x15 – Triple Drop set
15 @ 85 + 15 @ 70 + 15 @ 55
15 @ 85 + 15 @ 70 + 15 @ 55
15 @ 85 + 15 @ 70 + 15 @ 55
• Pull Ups Supersetted with Cable Wings 3x15
15 @ BW + 15 @ 40
15 @ BW + 15 @ 45
15 @ BW + 15 @ 50
• Lænd machine 3x15
15 @ 80
15 @ 90
15 @ 100

Lækker workout. Fandt dog ud af idag at jeg fremover skal køre pull ups + cable wings sættet tidligere og ikke som næsten slut!

Day 3: Shoulders/Abs
• Dumbbell Shoulder Press 3x15
15 @ 20
15 @ 22
15 @ 24
• Barbell Standing Military Press 3x15 – Triple Drop Set
15 @ 30 + 15 @ 25 + 15 @ 20
15 @ 30 + 15 @ 25 + 15 @ 20
15 @ 30 + 15 @ 25 + 15 @ 20
• Lying Rear Delt Cable Fly 3x15
15 @ 10
15 @ 15
15 @ 20
• Dumbbell Side Raises Supersetted with Dumbbell Front Raises 3x15
15 @ 12
15 @ 12
15 @ 12
• Standing Rear Delt Fly 3x15
15 @ 10
15 @ 15
15 @ 15
• Abs

Day 4: Legs
• Squats 3×15
15 @ 50
15 @ 80
15 @ 80
• Leg Press 3×15
15 @ 140
15 @ 160
15 @ 180
• Leg Extensions Supersetted with Seated Leg Curls 3x15
15 @ 75 + 15 @ 65
15 @ 85 + 15 @ 65
15 @ 95 + 15 @ 65
• Seated Calf Raises 3x15 – Triple Drop Set
15 @ 130 + 120 + 110
15 @ 130 + 120 + 110
15 @ 130 + 120 + 110

Meget svag idag.. Er pt. meget syg og ynkelig

Day 5: Arms/forearm
• Seated Preacher Curls 3×15
15 @ 30
15 @ 35
15 @ 40
• French Press 3×15
15 @ 30
15 @ 35
15 @ 40
• Incline Hammer Curls Supersetted with Triceps Pushdowns 3x15
15 @ 14 + 15 @ 55
15 @ 14 + 15 @ 60
15 @ 16 + 15 @ 65
• Seated Dumbbell Curl 3×15
15 @ 12
15 @ 14
15 @ 16
• Rope Triceps Extensions 3×15 – Triple Drop Set
15 @ 60 + 50 + 40
15 @ 60 + 50 + 40
15 @ 60 + 50 + 40
• Forearms

Stadig elendig energi, mine træninger er næsten nyttesløse. Har lidt af kvalme, hovedpine, mavepine, dårlig mave & svimmelhed siden tirsdag...

Day 6: Full-Body

Flat BB Bench Press: 5 sek ned, 1 sek op
10 @ 50
10 @ 55
10 @ 60

Incline BB Bench Press: 5 sek ned, 1 sek op
10 @ 40
10 @ 45
10 @ 50

Pull-Ups:
12 @ BW
12 @ BW
12 @ BW

Cable Rows: 3 sek squeeze
10 @ 55
10 @ 55
10 @ 55

Hanging Lateral Raises:
12 @ 10
12 @ 10
12 @ 10

V Front Shoulder:
10 @ 6
10 @ 6
10 @ 6

Leg Extensions: 3 sek squeeze
10 @ 55
10 @ 65
10 @ 75

Calves Raises:
10 @ 100
10 @ 110
10 @ 120

DONE.

Meningen var jeg skulle træne mave, men pga. sygdom turde jeg simpelthen ikke da jeg ville være sikker på at skide i bukserne af det.. Gotta love diarrhéa.

Håber snart jeg bliver rask igen da lillebror skal konfirmeres lørdag og jeg skal ud og køre Lamborghini Gallardo søndag!

Day 7: Chest
• Flat Bench Press 3×15
15 @ 50
15 @ 70
15 @ 90

• Incline Bench Press Supersetted with Decline Bench Press 3x15
15+15 @ 50
15+15 @ 60
15+15 @ 60

• Lying Flat Cable Fly’s 3×15
15 @ 15
15 @ 20
15 @ 20

• Seated Incline Cable Fly’s 3×15
15 @ 15
15 @ 20
15 @ 25

• Standing Decline Cable Fly’s 3x15 – Triple Drop set
15 @ 25 + 15 @ 20 + 15 @ 15
15 @ 25 + 15 @ 20 + 15 @ 15
15 @ 25 + 15 @ 20 + 15 @ 15

• Standing Cable Fly’s 3×15
15 @ 25
15 @ 25
15 @ 25

• Dumbell Pullover 3×15
15 @ 30
15 @ 30
15 @ 30

Day 8: Shoulders/Abs
• Standing Dumbbell Shoulder Press 3x15
15 @ 12
15 @ 14
15 @ 16

• Barbell Standing Military Press 3x15 – Triple Drop Set
15 @ 30 + 15 @ 25 + 15 @ 20
15 @ 30 + 15 @ 25 + 15 @ 20
15 @ 30 + 15 @ 25 + 15 @ 20

• Lying Rear Delt Cable Fly 3x15
15 @ 10
15 @ 15
15 @ 20

• Dumbbell Side Raises Supersetted with Dumbbell Front Raises 3x15
15 @ 12
15 @ 12
15 @ 12

• Standing Rear Delt Fly 3x15
15 @ 10
15 @ 15
15 @ 15

• Hanging Side Raises 3x15
15 @ 10
15 @ 12
15 @ 14

• V Front Press 3x15
15 @ 6
15 @ 6
15 @ 6

• Standing Single Arm Kettlebell Press 3x15
15 @ 12
15 @ 16
15 @ 16

• Abs

Lækkert at se at fedtprocenten ryger ned og cuttet virker..

Day 9: Back

• Pull Ups Supersetted with Cable Wings 3x15
15 @ BW + 15 @ 40
15 @ BW + 15 @ 45
15 @ BW + 15 @ 50

• Deadlift 3x15
15 @ 90
15 @ 100
12 @ 110

• Bent Over Barbell Rows 3x15
15 @ 50
15 @ 60
15 @ 70

• Lat Pull Downs 3x15
15 @ 50
15 @ 60
15 @ 70

• Seated Cable Rows 3x15 – Triple Drop set
15 @ 70 + 15 @ 55 + 15 @ 55 + 15 @ 40
15 @ 70 + 15 @ 55 + 15 @ 55 + 15 @ 40
15 @ 70 + 15 @ 55 + 15 @ 55 + 15 @ 40

• Lænd machine 3x15
15 @ 80
15 @ 90
15 @ 100

• Seated Wing-Machine Rows 3x15
15 @ 70
15 @ 80
15 @ 80

• Dumbbell Rows 3x15
15 @ 30
15 @ 30
15 @ 30

Day 10: Legs

• Squats 3×15
15 @ 50
15 @ 80
15 @ 90

• Leg Press 3×15
15 @ 140
15 @ 160
15 @ 180

• Leg Extensions Supersetted with Seated Leg Curls 3x15
15 @ 75 + 15 @ 65
15 @ 85 + 15 @ 65
15 @ 95 + 15 @ 65

• Seated Calf Raises 3x15 – Triple Drop Set
15 @ 130 + 120 + 110
15 @ 150 + 120 + 90
15 @ 150 + 120 + 90

• Mave

Day 11: Arms/forearm

• Seated Preacher Curls 3×15
15 @ 30
15 @ 35
15 @ 40

• French Press 3×15
15 @ 30
15 @ 35
15 @ 40

• Incline Hammer Curls Supersetted with Triceps Pushdowns 3x15
15 @ 14 + 15 @ 55
15 @ 16 + 15 @ 60
15 @ 18 + 15 @ 65

• Standing Dumbbell Curl 3×15
15 @ 12
15 @ 14
15 @ 16

• Rope Triceps Extensions 3×15 – Triple Drop Set
15 @ 60 + 50 + 40
15 @ 60 + 50 + 40
15 @ 60 + 50 + 40

• Cable Curls 3×15 Supersetted with Underhand Cable Pushdowns
15 @ 35 + 15 @ 35
15 @ 40 + 15 @ 40
15 @ 45 + 15 @ 45

• Forearms

Day 12: Full-Body

Decline BB Bench Press: 5 sek ned, 1 sek op
10 @ 50
10 @ 55
10 @ 60

Incline BB Bench Press: 5 sek ned, 1 sek op
10 @ 40
10 @ 45
10 @ 50

Pull-Ups:
12 @ BW
12 @ BW
12 @ BW

Cable Rows: 3 sek squeeze
10 @ 45
10 @ 55
10 @ 55

Hanging Lateral Raises:
10 @ 12
10 @ 14
10 @ 16

Cable Rear Delt Flys:
10 @ 10
10 @ 15
10 @ 20

Leg Extensions: 3 sek squeeze
10 @ 65
10 @ 75
10 @ 85

Calves Raises:
10 @ 100
10 @ 110
10 @ 120

Day 13: Chest

• Flat Bench Press 3×15
15 @ 50
15 @ 70
15 @ 90

• Incline Bench Press Supersetted with Decline Bench Press 3x15
15 @ 50 + 15 @ 50
15 @ 50 + 15 @ 50
15 @ 50 + 15 @ 50

• Decline Flat Cable Fly’s 3×15
15 @ 15
15 @ 20
15 @ 25

• Seated Incline Cable Fly’s 3×15
15 @ 15
15 @ 20
15 @ 25

• Standing Decline Cable Fly’s 3x15 – Triple Drop set
15 @ 25 + 15 @ 20 + 15 @ 15
15 @ 25 + 15 @ 20 + 15 @ 15
15 @ 25 + 15 @ 20 + 15 @ 15

• Standing Cable Fly’s 3×15
15 @ 20
15 @ 25
15 @ 30

• Dumbell Pullover 3×15
15 @ 30
15 @ 30
15 @ 30

Day 14: Back

• Pull Ups Supersetted with Cable Wings 3x15
15 @ BW + 15 @ 40
15 @ BW + 15 @ 45
15 @ BW + 15 @ 50

• Deadlift 3x15
15 @ 90
15 @ 110
12 @ 120

• Bent Over Barbell Rows 3x15
15 @ 50
15 @ 70
15 @ 80

• Lat Pull Downs 3x15
15 @ 50
15 @ 60
15 @ 70

• Seated Cable Rows 3x15 – Triple Drop set
15 @ 70 + 15 @ 55 + 15 @ 55 + 15 @ 40
15 @ 75 + 15 @ 60 + 15 @ 55 + 15 @ 45
15 @ 80 + 15 @ 65 + 15 @ 55 + 15 @ 50

• Lænd machine 3x15 - Dropset
15 @ 100 + 70
15 @ 100 + 70
15 @ 100 + 70

• Seated Wing-Machine Rows 3x15
15 @ 70
15 @ 80
15 @ 90

• Dumbbell Rows 2x15
15 @ 40
15 @ 40

Day 15: Shoulders

• Standing Dumbbell Shoulder Press 3x15
15 @ 12
15 @ 14
15 @ 16

• Barbell Standing Military Press 3x15 – Triple Drop Set
15 @ 30 + 15 @ 25 + 15 @ 20
15 @ 30 + 15 @ 25 + 15 @ 20
15 @ 30 + 15 @ 25 + 15 @ 20

• Lying Rear Delt Cable Fly 3x15
15 @ 15
15 @ 20
15 @ 25

• Dumbbell Side Raises Supersetted with Dumbbell Front Raises 3x15
15 @ 12 + 15 @ 12
15 @ 12 + 15 @ 12
15 @ 12 + 15 @ 12

• Standing Rear Delt Fly 3x15
15 @ 10
15 @ 15
15 @ 15

• Hanging Side Raises 3x15
15 @ 12
15 @ 14
15 @ 16

• V Front Press 3x15
15 @ 6
15 @ 6
15 @ 6

• Standing Single Arm Kettlebell Press 3x15
15 @ 12
15 @ 16
15 @ 16