Day 16: Legs
• Squats 3×15
15 @ 90
15 @ 110
15 @ 110
• Leg Press 3×15
15 @ 200
15 @ 210
15 @ 220
• Seated Leg Curls 3x15
15 @ 70
15 @ 70
15 @ 70
• Leg Extensions 3x15
15 @ 115
15 @ 115
15 @ 115
• Seated Calf Raises 3x15 – Triple Drop Set
15 @ 150 + 130 + 110
15 @ 160 + 140 + 120
15 @ 170 + 130 + 90
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Tilbudsguide, uge 45, 2019
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Tilbudsguide, uge 44, 2019
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Tilbudsguide, uge 43, 2019
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Tilbudsguide, uge 42, 2019
Olivenolie, granatæble og mango!
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Getting Shredded!
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 17: Arms/forearm
• Seated Preacher Curls 3×15
15 @ 35
15 @ 40
15 @ 45
• French Press 3×15
15 @ 35
15 @ 40
15 @ 45
• Incline Hammer Curls Supersetted with Triceps Pushdowns 3x15
15 @ 16 + 15 @ 60
15 @ 18 + 15 @ 65
15 @ 20 + 15 @ 70
• Standing Dumbbell Curl 3×15
15 @ 14
15 @ 16
15 @ 18
• Rope Triceps Extensions 3×15 – Triple Drop Set
15 @ 60 + 50 + 40
15 @ 65 + 55 + 45
15 @ 70 + 60 + 50
• Cable Curls 3×15 Supersetted with Underhand Cable Pushdowns
15 @ 35 + 15 @ 35
15 @ 40 + 15 @ 40
15 @ 45 + 15 @ 45
• Forearms
• Seated Preacher Curls 3×15
15 @ 35
15 @ 40
15 @ 45
• French Press 3×15
15 @ 35
15 @ 40
15 @ 45
• Incline Hammer Curls Supersetted with Triceps Pushdowns 3x15
15 @ 16 + 15 @ 60
15 @ 18 + 15 @ 65
15 @ 20 + 15 @ 70
• Standing Dumbbell Curl 3×15
15 @ 14
15 @ 16
15 @ 18
• Rope Triceps Extensions 3×15 – Triple Drop Set
15 @ 60 + 50 + 40
15 @ 65 + 55 + 45
15 @ 70 + 60 + 50
• Cable Curls 3×15 Supersetted with Underhand Cable Pushdowns
15 @ 35 + 15 @ 35
15 @ 40 + 15 @ 40
15 @ 45 + 15 @ 45
• Forearms
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 18: Full-Body
Incline BB Bench Press: 5 sek ned, 1 sek op
10 @ 50
10 @ 50
10 @ 50
Flat BB Bench Press: 5 sek ned, 1 sek op
10 @ 50
10 @ 55
10 @ 60
Pull-Ups:
12 @ BW
12 @ BW
12 @ BW
Cable Rows: 3 sek squeeze
10 @ 45
10 @ 55
10 @ 65
Standing Lateral Raises:
10 @ 10
10 @ 10
10 @ 10
Front Shoulder V Raises:
10 @ 7
10 @ 8
10 @ 9
Leg Extensions: 3 sek squeeze
10 @ 65
10 @ 75
10 @ 85
Leg Curls: 3 sek squeeze
10 @ 67.5
10 @ 67.5
Calves Raises:
10 @ 200
10 @ 210
10 @ 220
Incline BB Bench Press: 5 sek ned, 1 sek op
10 @ 50
10 @ 50
10 @ 50
Flat BB Bench Press: 5 sek ned, 1 sek op
10 @ 50
10 @ 55
10 @ 60
Pull-Ups:
12 @ BW
12 @ BW
12 @ BW
Cable Rows: 3 sek squeeze
10 @ 45
10 @ 55
10 @ 65
Standing Lateral Raises:
10 @ 10
10 @ 10
10 @ 10
Front Shoulder V Raises:
10 @ 7
10 @ 8
10 @ 9
Leg Extensions: 3 sek squeeze
10 @ 65
10 @ 75
10 @ 85
Leg Curls: 3 sek squeeze
10 @ 67.5
10 @ 67.5
Calves Raises:
10 @ 200
10 @ 210
10 @ 220
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 19: Chest
• Flat Bench Press 3×15
15 @ 70
15 @ 80
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 @ 25
15 @ 30
15 @ 35
• Dumbell Pullover 3×15
15 @ 32
15 @ 32
15 @ 32
• Flat Bench Press 3×15
15 @ 70
15 @ 80
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 @ 25
15 @ 30
15 @ 35
• Dumbell Pullover 3×15
15 @ 32
15 @ 32
15 @ 32
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 20: Back
• Pull Ups Supersetted with Cable Wings 3x15
15 @ BW + 15 @ 50
15 @ BW + 15 @ 60
15 @ BW + 15 @ 65
• Deadlift 3x15
15 @ 90
15 @ 110
13 @ 120
• Bent Over Barbell Rows 3x15
15 @ 70
15 @ 80
15 @ 90
• Lat Pull Downs 3x15
15 @ 60
15 @ 70
15 @ 80
• Seated Cable Rows 3x15 – Triple Drop set
15 @ 75 + 15 @ 55 + 15 @ 55 + 15 @ 40
15 @ 85 + 15 @ 60 + 15 @ 55 + 15 @ 45
15 @ 90 + 15 @ 65 + 15 @ 55 + 15 @ 50
• Lænd machine 3x15 - Dropset
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
• Seated Wing-Machine Rows 3x15
15 @ 70
15 @ 80
15 @ 90
• Dumbbell Rows 2x15
15 @ 40
15 @ 40
• Pull Ups Supersetted with Cable Wings 3x15
15 @ BW + 15 @ 50
15 @ BW + 15 @ 60
15 @ BW + 15 @ 65
• Deadlift 3x15
15 @ 90
15 @ 110
13 @ 120
• Bent Over Barbell Rows 3x15
15 @ 70
15 @ 80
15 @ 90
• Lat Pull Downs 3x15
15 @ 60
15 @ 70
15 @ 80
• Seated Cable Rows 3x15 – Triple Drop set
15 @ 75 + 15 @ 55 + 15 @ 55 + 15 @ 40
15 @ 85 + 15 @ 60 + 15 @ 55 + 15 @ 45
15 @ 90 + 15 @ 65 + 15 @ 55 + 15 @ 50
• Lænd machine 3x15 - Dropset
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
• Seated Wing-Machine Rows 3x15
15 @ 70
15 @ 80
15 @ 90
• Dumbbell Rows 2x15
15 @ 40
15 @ 40
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 21: Shoulders
• Standing Dumbbell Shoulder Press 3x15
15 @ 12
15 @ 14
15 @ 18
• 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 @ 18
• V Front Press 3x15
15 @ 7
15 @ 7
15 @ 7
• Standing Single Arm Kettlebell Press 3x15
15 @ 12
15 @ 16
15 @ 16
• Standing Dumbbell Shoulder Press 3x15
15 @ 12
15 @ 14
15 @ 18
• 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 @ 18
• V Front Press 3x15
15 @ 7
15 @ 7
15 @ 7
• Standing Single Arm Kettlebell Press 3x15
15 @ 12
15 @ 16
15 @ 16
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 22: Legs / abs
• Squats 3×15
15 @ 60 - A2G
15 @ 100
15 @ 120
• Leg Press 3×15
15 @ 220
15 @ 225
15 @ 230 - MAX på maskinen
• Seated Leg Curls 3x15
15 @ 70 - Max på maskinen
15 @ 70 - Max på maskinen
15 @ 70 - Max på maskinen
• Leg Extensions 3x15
15 @ 115 - Max på maskinen
15 @ 115 - Max på maskinen
15 @ 115 - Max på maskinen
• Seated Calf Raises 3x15 – Triple Drop Set
15 @ 150 + 120 + 90
15 @ 160 + 130 + 100
15 @ 170 + 140 + 110
• Abs
• Squats 3×15
15 @ 60 - A2G
15 @ 100
15 @ 120
• Leg Press 3×15
15 @ 220
15 @ 225
15 @ 230 - MAX på maskinen
• Seated Leg Curls 3x15
15 @ 70 - Max på maskinen
15 @ 70 - Max på maskinen
15 @ 70 - Max på maskinen
• Leg Extensions 3x15
15 @ 115 - Max på maskinen
15 @ 115 - Max på maskinen
15 @ 115 - Max på maskinen
• Seated Calf Raises 3x15 – Triple Drop Set
15 @ 150 + 120 + 90
15 @ 160 + 130 + 100
15 @ 170 + 140 + 110
• Abs
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 23: Arms/forearm
• Seated Preacher Curls 3×15
15 @ 35
15 @ 40
15 @ 45
• French Press 3×15
15 @ 35
15 @ 40
15 @ 45
• Incline Hammer Curls Supersetted with Triceps Pushdowns 3x15
15 @ 16 + 15 @ 60
15 @ 18 + 15 @ 65
15 @ 20 + 15 @ 70
• Standing Dumbbell Curl 3×15
15 @ 14
15 @ 16
15 @ 18
• Rope Triceps Extensions 3×15 – Triple Drop Set
15 @ 60 + 50 + 40
15 @ 65 + 55 + 45
15 @ 70 + 60 + 50
• Cable Curls 3×15 Supersetted with Underhand Cable Pushdowns
15 @ 35 + 15 @ 35
15 @ 40 + 15 @ 40
15 @ 45 + 15 @ 45
• Forearms
• Seated Preacher Curls 3×15
15 @ 35
15 @ 40
15 @ 45
• French Press 3×15
15 @ 35
15 @ 40
15 @ 45
• Incline Hammer Curls Supersetted with Triceps Pushdowns 3x15
15 @ 16 + 15 @ 60
15 @ 18 + 15 @ 65
15 @ 20 + 15 @ 70
• Standing Dumbbell Curl 3×15
15 @ 14
15 @ 16
15 @ 18
• Rope Triceps Extensions 3×15 – Triple Drop Set
15 @ 60 + 50 + 40
15 @ 65 + 55 + 45
15 @ 70 + 60 + 50
• Cable Curls 3×15 Supersetted with Underhand Cable Pushdowns
15 @ 35 + 15 @ 35
15 @ 40 + 15 @ 40
15 @ 45 + 15 @ 45
• Forearms
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 24: Full-Body
Incline BB Bench Press: 5 sek ned, 1 sek op
10 @ 50
10 @ 50
10 @ 50
Flat BB Bench Press: 5 sek ned, 1 sek op
10 @ 50
10 @ 55
10 @ 60
Pull-Ups:
12 @ BW
12 @ BW
12 @ BW
Cable Rows: 3 sek squeeze
10 @ 45
10 @ 55
10 @ 65
Standing Lateral Raises:
10 @ 10
10 @ 10
10 @ 10
Front Shoulder V Raises:
10 @ 7
10 @ 8
10 @ 9
Leg Extensions: 3 sek squeeze
10 @ 65
10 @ 75
10 @ 85
Leg Curls: 3 sek squeeze
10 @ 67.5
10 @ 67.5
Calves Raises:
10 @ 200
10 @ 210
10 @ 220
Incline BB Bench Press: 5 sek ned, 1 sek op
10 @ 50
10 @ 50
10 @ 50
Flat BB Bench Press: 5 sek ned, 1 sek op
10 @ 50
10 @ 55
10 @ 60
Pull-Ups:
12 @ BW
12 @ BW
12 @ BW
Cable Rows: 3 sek squeeze
10 @ 45
10 @ 55
10 @ 65
Standing Lateral Raises:
10 @ 10
10 @ 10
10 @ 10
Front Shoulder V Raises:
10 @ 7
10 @ 8
10 @ 9
Leg Extensions: 3 sek squeeze
10 @ 65
10 @ 75
10 @ 85
Leg Curls: 3 sek squeeze
10 @ 67.5
10 @ 67.5
Calves Raises:
10 @ 200
10 @ 210
10 @ 220
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 25: Chest
• Flat Bench Press 3×15
15 @ 70
15 @ 80
15 @ 90
• Incline Bench Press Supersetted with Decline Bench Press 3x15
15 @ 50 + 15 @ 50
15 @ 55 + 15 @ 55
15 @ 60 + 15 @ 60
• 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 @ 25
15 @ 30
15 @ 35
• Flat Bench Press 3×15
15 @ 70
15 @ 80
15 @ 90
• Incline Bench Press Supersetted with Decline Bench Press 3x15
15 @ 50 + 15 @ 50
15 @ 55 + 15 @ 55
15 @ 60 + 15 @ 60
• 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 @ 25
15 @ 30
15 @ 35
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 26: Back
• Pull Ups Supersetted with Cable Wings 3x15
15 @ BW + 15 @ 45
15 @ BW + 15 @ 50
15 @ BW + 15 @ 50
• Deadlift 3x15
15 @ 90
6 @ 130
2 @ 150
• Bent Over Barbell Rows 3x15
15 @ 70
15 @ 80
15 @ 90
• Lat Pull Downs 3x15
15 @ 70
15 @ 80
15 @ 90
• Seated Cable Rows 3x15 – Triple Drop set
15 @ 75 + 15 @ 55 + 15 @ 55 + 15 @ 40
15 @ 85 + 15 @ 60 + 15 @ 55 + 15 @ 45
15 @ 90 + 15 @ 65 + 15 @ 55 + 15 @ 50
• Lænd machine 3x15 - Dropset
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
• Seated Wing-Machine Rows 3x15
15 @ 70
15 @ 80
15 @ 90
• Pull Ups Supersetted with Cable Wings 3x15
15 @ BW + 15 @ 45
15 @ BW + 15 @ 50
15 @ BW + 15 @ 50
• Deadlift 3x15
15 @ 90
6 @ 130
2 @ 150
• Bent Over Barbell Rows 3x15
15 @ 70
15 @ 80
15 @ 90
• Lat Pull Downs 3x15
15 @ 70
15 @ 80
15 @ 90
• Seated Cable Rows 3x15 – Triple Drop set
15 @ 75 + 15 @ 55 + 15 @ 55 + 15 @ 40
15 @ 85 + 15 @ 60 + 15 @ 55 + 15 @ 45
15 @ 90 + 15 @ 65 + 15 @ 55 + 15 @ 50
• Lænd machine 3x15 - Dropset
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
• Seated Wing-Machine Rows 3x15
15 @ 70
15 @ 80
15 @ 90
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 27: Shoulders/Abs
• Standing Dumbbell Shoulder Press 3x15
15 @ 16
15 @ 18
15 @ 20
• 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 @ 8
15 @ 8
15 @ 8
• Standing Single Arm Kettlebell Press 3x15
15 @ 12
15 @ 16
15 @ 16
• Abs
• Standing Dumbbell Shoulder Press 3x15
15 @ 16
15 @ 18
15 @ 20
• 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 @ 8
15 @ 8
15 @ 8
• Standing Single Arm Kettlebell Press 3x15
15 @ 12
15 @ 16
15 @ 16
• Abs
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 28: Legs
• Squats 3×15
15 @ 50 - A2G
15 @ 90
15 @ 130 - TUNG, men fik kæmpet mig igennem!
• Leg Press 3×15
15 @ 220
15 @ 225
15 @ 230 - MAX på maskinen
• Seated Leg Curls 3x15
15 @ 70 - Max på maskinen
15 @ 70 - Max på maskinen
15 @ 70 - Max på maskinen
• Leg Extensions 3x15
15 @ 115 - Max på maskinen
15 @ 115 - Max på maskinen
15 @ 115 - Max på maskinen
• Seated Calf Raises 3x15 – Triple Drop Set
15 @ 150 + 120 + 90
15 @ 160 + 130 + 100
15 @ 170 + 140 + 110
• Squats 3×15
15 @ 50 - A2G
15 @ 90
15 @ 130 - TUNG, men fik kæmpet mig igennem!
• Leg Press 3×15
15 @ 220
15 @ 225
15 @ 230 - MAX på maskinen
• Seated Leg Curls 3x15
15 @ 70 - Max på maskinen
15 @ 70 - Max på maskinen
15 @ 70 - Max på maskinen
• Leg Extensions 3x15
15 @ 115 - Max på maskinen
15 @ 115 - Max på maskinen
15 @ 115 - Max på maskinen
• Seated Calf Raises 3x15 – Triple Drop Set
15 @ 150 + 120 + 90
15 @ 160 + 130 + 100
15 @ 170 + 140 + 110
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Sammenligningsbillede.
Fra Bulkslut (95kg - 16% fedt) til Idag (87kg - 11% fedt)
Fra Bulkslut (95kg - 16% fedt) til Idag (87kg - 11% fedt)
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 29: Arms/forearm
• Seated Preacher Curls 3×15
15 @ 35
15 @ 40
15 @ 45
• French Press 3×15
15 @ 35
15 @ 40
15 @ 45
• Incline Hammer Curls Supersetted with Triceps Pushdowns 3x15
15 @ 18 + 15 @ 60
15 @ 20 + 15 @ 65
15 @ 22 + 15 @ 70
• Standing Dumbbell Curl 3×15
15 @ 14
15 @ 16
15 @ 18
• Rope Triceps Extensions 3×15 – Triple Drop Set
15 @ 60 + 50 + 40
15 @ 65 + 55 + 45
15 @ 70 + 60 + 50
• Cable Curls 3×15 Supersetted with Underhand Cable Pushdowns
15 @ 40 + 15 @ 40
15 @ 45 + 15 @ 45
15 @ 50 + 15 @ 50
• Forearms
• Seated Preacher Curls 3×15
15 @ 35
15 @ 40
15 @ 45
• French Press 3×15
15 @ 35
15 @ 40
15 @ 45
• Incline Hammer Curls Supersetted with Triceps Pushdowns 3x15
15 @ 18 + 15 @ 60
15 @ 20 + 15 @ 65
15 @ 22 + 15 @ 70
• Standing Dumbbell Curl 3×15
15 @ 14
15 @ 16
15 @ 18
• Rope Triceps Extensions 3×15 – Triple Drop Set
15 @ 60 + 50 + 40
15 @ 65 + 55 + 45
15 @ 70 + 60 + 50
• Cable Curls 3×15 Supersetted with Underhand Cable Pushdowns
15 @ 40 + 15 @ 40
15 @ 45 + 15 @ 45
15 @ 50 + 15 @ 50
• Forearms
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 30: Full-Body
• Bench Press
5 @ 100
4 @ 110
3 @ 120
• Bent Over Rows
13 @ 90
7 @ 110
4 @ 120
• Standing Military Press
8 @ 50
6 @ 60
15 @ 30
• Leg Extensions
15 @ 115 - MAX
15 @ 115 - MAX
15 @ 115 - MAX
Blev enig med mig selv om det var på tide med en heavy-day, så der blev straffet vægte idag (til trods for den lave energi)
• Bench Press
5 @ 100
4 @ 110
3 @ 120
• Bent Over Rows
13 @ 90
7 @ 110
4 @ 120
• Standing Military Press
8 @ 50
6 @ 60
15 @ 30
• Leg Extensions
15 @ 115 - MAX
15 @ 115 - MAX
15 @ 115 - MAX
Blev enig med mig selv om det var på tide med en heavy-day, så der blev straffet vægte idag (til trods for den lave energi)
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 31: Chest
• Flat Bench Press 3×15
15 @ 70
15 @ 80
15 @ 90
• Incline Bench Press Supersetted with Decline Bench Press 3x15
15 @ 50 + 15 @ 50
15 @ 55 + 15 @ 55
15 @ 60 + 15 @ 60
• 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
• Flat Bench Press 3×15
15 @ 70
15 @ 80
15 @ 90
• Incline Bench Press Supersetted with Decline Bench Press 3x15
15 @ 50 + 15 @ 50
15 @ 55 + 15 @ 55
15 @ 60 + 15 @ 60
• 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
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 32: Back
• Pull Ups Supersetted with Cable Wings 3x15
15 @ BW + 15 @ 50
15 @ BW + 15 @ 60
15 @ BW + 15 @ 65
• Bent Over Barbell Rows 3x15
15 @ 70
15 @ 80
15 @ 90
• Lat Pull Downs 3x15
15 @ 60
15 @ 70
15 @ 80
• Seated Cable Rows 3x15 – Triple Drop set
15 @ 75 + 15 @ 55 + 15 @ 55 + 15 @ 40
15 @ 85 + 15 @ 60 + 15 @ 55 + 15 @ 45
15 @ 90 + 15 @ 65 + 15 @ 55 + 15 @ 50
• Lænd machine 3x15 - Dropset
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
• Seated Wing-Machine Rows 3x15
15 @ 70
15 @ 80
15 @ 90
• Pull Ups Supersetted with Cable Wings 3x15
15 @ BW + 15 @ 50
15 @ BW + 15 @ 60
15 @ BW + 15 @ 65
• Bent Over Barbell Rows 3x15
15 @ 70
15 @ 80
15 @ 90
• Lat Pull Downs 3x15
15 @ 60
15 @ 70
15 @ 80
• Seated Cable Rows 3x15 – Triple Drop set
15 @ 75 + 15 @ 55 + 15 @ 55 + 15 @ 40
15 @ 85 + 15 @ 60 + 15 @ 55 + 15 @ 45
15 @ 90 + 15 @ 65 + 15 @ 55 + 15 @ 50
• Lænd machine 3x15 - Dropset
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
• Seated Wing-Machine Rows 3x15
15 @ 70
15 @ 80
15 @ 90
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 33: Shoulders
• Standing Dumbbell Shoulder Press 3x15
15 @ 16
15 @ 18
15 @ 20
• 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
• Seated Rear Delt Machine 3x15
15 @ 50
15 @ 60
15 @ 70
• Dumbbell Side Raises Supersetted with Dumbbell Front Raises 3x15
15 @ 12 + 15 @ 12
15 @ 14 + 15 @ 14
15 @ 14 + 15 @ 16
• Standing Rear Delt Fly 3x15
15 @ 10
15 @ 15
15 @ 15
• Hanging Side Raises 3x15
15 @ 14
15 @ 16
15 @ 18
• V Front Press 3x15
15 @ 9
15 @ 9
15 @ 9
• Standing Single Arm Kettlebell Press 3x15
15 @ 16
15 @ 20
10 @ 24
• Standing Dumbbell Shoulder Press 3x15
15 @ 16
15 @ 18
15 @ 20
• 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
• Seated Rear Delt Machine 3x15
15 @ 50
15 @ 60
15 @ 70
• Dumbbell Side Raises Supersetted with Dumbbell Front Raises 3x15
15 @ 12 + 15 @ 12
15 @ 14 + 15 @ 14
15 @ 14 + 15 @ 16
• Standing Rear Delt Fly 3x15
15 @ 10
15 @ 15
15 @ 15
• Hanging Side Raises 3x15
15 @ 14
15 @ 16
15 @ 18
• V Front Press 3x15
15 @ 9
15 @ 9
15 @ 9
• Standing Single Arm Kettlebell Press 3x15
15 @ 16
15 @ 20
10 @ 24
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 34: Arms/forearm
• Seated Preacher Curls 3×15
15 @ 40
15 @ 45
13 @ 50
• French Press 3×15
15 @ 40
15 @ 45
13 @ 45
• Incline Hammer Curls Supersetted with Triceps Pushdowns 3x15
15 @ 18 + 15 @ 65
15 @ 20 + 15 @ 70
15 @ 22 + 15 @ 75
• Standing Dumbbell Curl 3×15
15 @ 14
15 @ 16
15 @ 18
• Rope Triceps Extensions 3×15 – Triple Drop Set
15 @ 60 + 50 + 40
15 @ 65 + 55 + 45
15 @ 70 + 60 + 50
• Cable Curls 3×15 Supersetted with Underhand Cable Pushdowns
15 @ 45 + 15 @ 45
15 @ 50 + 15 @ 50
15 @ 55 + 15 @ 55
• Forearms
• Seated Preacher Curls 3×15
15 @ 40
15 @ 45
13 @ 50
• French Press 3×15
15 @ 40
15 @ 45
13 @ 45
• Incline Hammer Curls Supersetted with Triceps Pushdowns 3x15
15 @ 18 + 15 @ 65
15 @ 20 + 15 @ 70
15 @ 22 + 15 @ 75
• Standing Dumbbell Curl 3×15
15 @ 14
15 @ 16
15 @ 18
• Rope Triceps Extensions 3×15 – Triple Drop Set
15 @ 60 + 50 + 40
15 @ 65 + 55 + 45
15 @ 70 + 60 + 50
• Cable Curls 3×15 Supersetted with Underhand Cable Pushdowns
15 @ 45 + 15 @ 45
15 @ 50 + 15 @ 50
15 @ 55 + 15 @ 55
• Forearms
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 35: Full-Body
Incline BB Bench Press Superset Decline BB Bench Press
10 @ 60 + 10 @ 60
10 @ 70 + 10 @ 70
10 @ 80 + 10 @ 75
Triceps Pushdowns Superset with Underhand Triceps Pushdowns
10 @ 70 + 10 @ 40
10 @ 80 + 10 @ 50
10 @ 90 + 10 @ 60
Lat Pull-downs Superset with V-Lat Pulldowns
10 @ 90 + 10 @ 65
10 @ 100 + 10 @ 75
10 @ 110 + 10 @ 85
Standing Hammer Biceps Curls
20 @ 18
20 @ 22
20 @ 26
Lateral Raises Machine Superset With Rear Delt Machine
10 @ 40 + 10 @ 70
10 @ 50 + 10 @ 80
10 @ 55 + 10 @ 90
Incline BB Bench Press Superset Decline BB Bench Press
10 @ 60 + 10 @ 60
10 @ 70 + 10 @ 70
10 @ 80 + 10 @ 75
Triceps Pushdowns Superset with Underhand Triceps Pushdowns
10 @ 70 + 10 @ 40
10 @ 80 + 10 @ 50
10 @ 90 + 10 @ 60
Lat Pull-downs Superset with V-Lat Pulldowns
10 @ 90 + 10 @ 65
10 @ 100 + 10 @ 75
10 @ 110 + 10 @ 85
Standing Hammer Biceps Curls
20 @ 18
20 @ 22
20 @ 26
Lateral Raises Machine Superset With Rear Delt Machine
10 @ 40 + 10 @ 70
10 @ 50 + 10 @ 80
10 @ 55 + 10 @ 90
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 36: Legs/Abs
• Squats 3×15
15 @ 60
15 @ 100
7 @ 120
• Seated Leg Curls 3x15
15 @ 70 - Max på maskinen
15 @ 70 - Max på maskinen
15 @ 70 - Max på maskinen
• Leg Extensions 3x15
15 @ 115 - Max på maskinen
15 @ 115 - Max på maskinen
15 @ 115 - Max på maskinen
• Seated Calf Raises 3x15 – Triple Drop Set
15 @ 150 + 120 + 90
15 @ 160 + 130 + 100
15 @ 170 + 140 + 110
• Kettlebell Swings 2x15
15 @ 24 - Tungeste kettlebell i centret
15 @ 24 - Tungeste kettlebell i centret
• Abs
• Squats 3×15
15 @ 60
15 @ 100
7 @ 120
• Seated Leg Curls 3x15
15 @ 70 - Max på maskinen
15 @ 70 - Max på maskinen
15 @ 70 - Max på maskinen
• Leg Extensions 3x15
15 @ 115 - Max på maskinen
15 @ 115 - Max på maskinen
15 @ 115 - Max på maskinen
• Seated Calf Raises 3x15 – Triple Drop Set
15 @ 150 + 120 + 90
15 @ 160 + 130 + 100
15 @ 170 + 140 + 110
• Kettlebell Swings 2x15
15 @ 24 - Tungeste kettlebell i centret
15 @ 24 - Tungeste kettlebell i centret
• Abs
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 37: Chest
• Flat Bench Press 3×15
15 @ 50
15 @ 80
11 @ 90
• Incline Bench Press Supersetted with Decline Bench Press 3x15
15 @ 50 + 15 @ 50
15 @ 55 + 15 @ 55
15 @ 60 + 15 @ 60
• 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
• Lying Decline Cable Fly’s 3×15
15 @ 15
15 @ 15
15 @ 15
• Dumbbell Pullovers 3×15
15 @ 20
15 @ 26
15 @ 32
• Flat Bench Press 3×15
15 @ 50
15 @ 80
11 @ 90
• Incline Bench Press Supersetted with Decline Bench Press 3x15
15 @ 50 + 15 @ 50
15 @ 55 + 15 @ 55
15 @ 60 + 15 @ 60
• 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
• Lying Decline Cable Fly’s 3×15
15 @ 15
15 @ 15
15 @ 15
• Dumbbell Pullovers 3×15
15 @ 20
15 @ 26
15 @ 32
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 38: Back
• Deadlift
15 @ 50
15 @ 80
10 @ 110
4 @ 130
• Pull Ups Supersetted with Cable Wings
15 @ BW + 15 @ 50
15 @ BW + 15 @ 60
15 @ BW + 15 @ 65
• Bent Over Barbell Rows UNDERHAND
15 @ 50
15 @ 80
10 @ 100
• Lat Pull Downs
15 @ 60
15 @ 70
15 @ 80
• Seated Cable Rows – 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 - Dropset
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
• Bent Over Rows NORMAL
15 @ 50
15 @ 60
15 @ 70
- MEGET SVAG TRÆNING IDAG GRUNDET SYGDOM, PIS!
• Deadlift
15 @ 50
15 @ 80
10 @ 110
4 @ 130
• Pull Ups Supersetted with Cable Wings
15 @ BW + 15 @ 50
15 @ BW + 15 @ 60
15 @ BW + 15 @ 65
• Bent Over Barbell Rows UNDERHAND
15 @ 50
15 @ 80
10 @ 100
• Lat Pull Downs
15 @ 60
15 @ 70
15 @ 80
• Seated Cable Rows – 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 - Dropset
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
• Bent Over Rows NORMAL
15 @ 50
15 @ 60
15 @ 70
- MEGET SVAG TRÆNING IDAG GRUNDET SYGDOM, PIS!
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 39: Legs/Abs
• Squats - DEEP SQUATS TODAY!
15 @ 50 - A2G
15 @ 70 - A2G
15 @ 80 - A2G
• Leg Press - DEEP!
15 @ 100
15 @ 120
15 @ 140
• Seated Leg Curls
15 @ 70
15 @ 70
15 @ 70
• Leg Extensions 3x15 - DEEP, HOLD & SQUEEZE!
15 @ 75
15 @ 85
15 @ 95
13 @ 105
• Seated Calf Raises
15 @ 100
15 @ 130
15 @ 160
15 @ 190
• Abs
Svag træning igen idag grundet sygdom - Men fokus på dybde under hele træningen idag, damn that shit burned today!
• Squats - DEEP SQUATS TODAY!
15 @ 50 - A2G
15 @ 70 - A2G
15 @ 80 - A2G
• Leg Press - DEEP!
15 @ 100
15 @ 120
15 @ 140
• Seated Leg Curls
15 @ 70
15 @ 70
15 @ 70
• Leg Extensions 3x15 - DEEP, HOLD & SQUEEZE!
15 @ 75
15 @ 85
15 @ 95
13 @ 105
• Seated Calf Raises
15 @ 100
15 @ 130
15 @ 160
15 @ 190
• Abs
Svag træning igen idag grundet sygdom
- Men fokus på dybde under hele træningen idag, damn that shit burned today! -
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 40: Shoulders
• Standing Dumbbell Shoulder Press
15 @ 18
15 @ 20
10 @ 22
• Barbell Standing Military Press – Triple Drop Set
15 @ 30 + 15 @ 25 + 15 @ 20
15 @ 30 + 15 @ 25 + 15 @ 20
15 @ 30 + 15 @ 25 + 15 @ 20
• Seated Rear Delt Machine
15 @ 50
15 @ 60
15 @ 70
• Dumbbell Side Raises Supersetted with Dumbbell Front Raises
15 @ 12 + 15 @ 12
15 @ 14 + 15 @ 14
15 @ 14 + 15 @ 14
• Standing Rear Delt Fly
15 @ 10
15 @ 15
15 @ 15
• Hanging Side Raises
15 @ 14
15 @ 16
15 @ 20
• V Front Press
15 @ 9
15 @ 9
15 @ 9
• Standing Dumbbell Shoulder Press
15 @ 18
15 @ 20
10 @ 22
• Barbell Standing Military Press – Triple Drop Set
15 @ 30 + 15 @ 25 + 15 @ 20
15 @ 30 + 15 @ 25 + 15 @ 20
15 @ 30 + 15 @ 25 + 15 @ 20
• Seated Rear Delt Machine
15 @ 50
15 @ 60
15 @ 70
• Dumbbell Side Raises Supersetted with Dumbbell Front Raises
15 @ 12 + 15 @ 12
15 @ 14 + 15 @ 14
15 @ 14 + 15 @ 14
• Standing Rear Delt Fly
15 @ 10
15 @ 15
15 @ 15
• Hanging Side Raises
15 @ 14
15 @ 16
15 @ 20
• V Front Press
15 @ 9
15 @ 9
15 @ 9
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 41: Arms/forearm
• Seated Preacher Curls 3×15
15 @ 40
15 @ 45
15 @ 50
• French Press 3×15
15 @ 35
15 @ 40
15 @ 45
• Incline Hammer Curls Supersetted with Triceps Pushdowns 3x15
15 @ 18 + 15 @ 65
15 @ 20 + 15 @ 70
15 @ 22 + 15 @ 75
• Standing Dumbbell Curl 3×15
15 @ 16
15 @ 18
15 @ 20
• Rope Triceps Extensions 3×15 – Triple Drop Set
15 @ 65 + 50 + 35
15 @ 70 + 55 + 40
15 @ 75 + 60 + 45
• Cable Curls 3×15 Supersetted with Underhand Cable Pushdowns
15 @ 50 + 15 @ 50
15 @ 55 + 15 @ 55
15 @ 60 + 15 @ 60
• Forearms
• Seated Preacher Curls 3×15
15 @ 40
15 @ 45
15 @ 50
• French Press 3×15
15 @ 35
15 @ 40
15 @ 45
• Incline Hammer Curls Supersetted with Triceps Pushdowns 3x15
15 @ 18 + 15 @ 65
15 @ 20 + 15 @ 70
15 @ 22 + 15 @ 75
• Standing Dumbbell Curl 3×15
15 @ 16
15 @ 18
15 @ 20
• Rope Triceps Extensions 3×15 – Triple Drop Set
15 @ 65 + 50 + 35
15 @ 70 + 55 + 40
15 @ 75 + 60 + 45
• Cable Curls 3×15 Supersetted with Underhand Cable Pushdowns
15 @ 50 + 15 @ 50
15 @ 55 + 15 @ 55
15 @ 60 + 15 @ 60
• Forearms
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 42: Full-body
• Incline Bench Press - 5 sek squeeze 1 sek op
10 @ 60
10 @ 70
10 @ 80
• Decline Bench Press - 5 sek squeeze 1 sek op
10 @ 60
10 @ 70
10 @ 80
• Pull-ups
10 @ BW
10 @ BW
10 @ BW
• Cable Rows - 3 sek squeeze
10 @ 60
10 @ 65
10 @ 70
• Leg Extensions - 3 sek squeeze
10 @ 85
10 @ 95
10 @ 105
• Shoulder Press Machine
10 @ 55
10 @ 65
8 @ 75
• Incline Bench Press - 5 sek squeeze 1 sek op
10 @ 60
10 @ 70
10 @ 80
• Decline Bench Press - 5 sek squeeze 1 sek op
10 @ 60
10 @ 70
10 @ 80
• Pull-ups
10 @ BW
10 @ BW
10 @ BW
• Cable Rows - 3 sek squeeze
10 @ 60
10 @ 65
10 @ 70
• Leg Extensions - 3 sek squeeze
10 @ 85
10 @ 95
10 @ 105
• Shoulder Press Machine
10 @ 55
10 @ 65
8 @ 75
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 43: Chest
• Flat Bench Press 3×15
15 @ 50
15 @ 80
15 @ 90
• Incline Bench Press Supersetted with Decline Bench Press 3x15
15 @ 50 + 15 @ 50
15 @ 60 + 15 @ 60
15 @ 70 + 15 @ 70
• Standing Cable Fly’s 3×15
15 @ 20
15 @ 25
15 @ 30
• 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
• Flat Bench Press 3×15
15 @ 50
15 @ 80
15 @ 90
• Incline Bench Press Supersetted with Decline Bench Press 3x15
15 @ 50 + 15 @ 50
15 @ 60 + 15 @ 60
15 @ 70 + 15 @ 70
• Standing Cable Fly’s 3×15
15 @ 20
15 @ 25
15 @ 30
• 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
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Day 44: Back
• Deadlift
15 @ 50
15 @ 90
15 @ 110
4 @ 150
• Pull Ups Supersetted with Cable Wings
15 @ BW + 15 @ 45
15 @ BW + 15 @ 50
15 @ BW + 15 @ 55
• Bent Over Barbell Rows UNDERHAND
15 @ 50
13 @ 90
6 @ 110
• Lat Pull Downs
15 @ 60
15 @ 70
15 @ 80
• Seated Cable Rows – 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 - Dropset
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
• Deadlift
15 @ 50
15 @ 90
15 @ 110
4 @ 150
• Pull Ups Supersetted with Cable Wings
15 @ BW + 15 @ 45
15 @ BW + 15 @ 50
15 @ BW + 15 @ 55
• Bent Over Barbell Rows UNDERHAND
15 @ 50
13 @ 90
6 @ 110
• Lat Pull Downs
15 @ 60
15 @ 70
15 @ 80
• Seated Cable Rows – 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 - Dropset
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
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