Dag 9: Skulder

Arnold DB Press
8 @ 16
8 @ 18
8 @ 20
8 @ 22
8 @ 24

Rear Delt Raises maskine
8 @ 40
8 @ 50
8 @ 60
8 @ 65
8 @ 75

Superset: Front Raises & Side Raises
8 @ 12 + 8 @ 12
8 @ 14 + 8 @ 14
8 @ 16 + 8 @ 16
8 @ 18 + 8 @ 18
8 @ 20 + 8 @ 20

Standing Delt rear raises
8 @ 15
8 @ 20
8 @ 25
8 @ 25
8 @ 25

Shrugs
8 @ 60
8 @ 100
8 @ 140
8 @ 180
8 @ 200

Abs
Underarme
10 min HIIT

Dag 10: Arme

Barbell Preacher Curls
8 @ 30
8 @ 40
8 @ 45
8 @ 50
5 @ 55

Dips
8 @ BW + 20
8 @ BW + 40
8 @ BW + 60
8 @ BW + 60
8 @ BW + 60

Hammer Curls
8 @ 22
8 @ 24
8 @ 26
8 @ 28
8 @ 30

Fransk pres
8 @ 30
8 @ 35
8 @ 40
8 @ 40
6 @ 45

Prone Curls
8 @ 25
8 @ 25
8 @ 25
8 @ 30
8 @ 30

Close-grip Benchpress
8 @ 50
8 @ 60
8 @ 65
8 @ 70
8 @ 75

Calf Raises Tripledropset
10 @ 160 + 10 @ 130 + 10 @ 100
10 @ 160 + 10 @ 130 + 10 @ 100
10 @ 160 + 10 @ 130 + 10 @ 100

Dag 11: Bryst

Flat Barbell BP
8 @ 60
8 @ 80
8 @ 90
8 @ 100
8 @ 110

Decline Barbell BP
8 @ 60
8 @ 70
8 @ 80
7 @ 90
6 @ 100

Incline DB BP
8 @ 30
8 @ 32
7 @ 34
7 @ 34
7 @ 34

Seated Flat DB Flyes
8 @ 12
8 @ 16
8 @ 18
8 @ 20
8 @ 22

Seated Incline DB Flyes
8 @ 18
8 @ 20
8 @ 22
8 @ 24
8 @ 26

DB Pullovers
8 @ 40
8 @ 40
8 @ 40
8 @ 40
8 @ 40

Abs
Underarm

Dag 12: Ben

Front Squat - Første gang det prøves, ubehageligt, synes stangen gør ondt når den ligger sådan?
8 @ 20
8 @ 40
8 @ 60
8 @ 80
8 @ 90

Squat
8 @ 40
8 @ 60
8 @ 80
8 @ 100
8 @ 120

Deadlift
8 @ 50
8 @ 80
8 @ 90
8 @ 100
8 @ 120

Stiff-legged Deadlift
8 @ 20
8 @ 40
8 @ 60
8 @ 70
8 @ 80

Leg Press - helt færdig i stængerne, så kørte slow & controlled her
8 @ 100
8 @ 110
8 @ 120
8 @ 130
8 @ 140

Leg Extensions
8 @ 75
8 @ 85
8 @ 95
8 @ 105
8 @ 115

Leg Curls
8 @ 50
8 @ 60
8 @ 65
8 @ 75
8 @ 75

Calf Raises Tripledropset
10 @ 160 + 10 @ 130 + 10 @ 100
10 @ 160 + 10 @ 130 + 10 @ 100
10 @ 160 + 10 @ 130 + 10 @ 100

Abs
10 min HIIT

40 min SPC cardio om aftenen

Dag 13: Ryg

T-Bar Rows
8 @ 60
8 @ 70
8 @ 80
8 @ 90
8 @ 100

Pull-Ups
10 @ BW
10 @ BW
10 @ BW
10 @ BW
10 @ BW

Cable Rows
8 @ 90
8 @ 95
8 @ 100
8 @ 110
8 @ 115

Single-Arm Rows
8 @ 40
8 @ 40
8 @ 40
8 @ 40
8 @ 40

Lænd maskine
8 @ 75
8 @ 85
8 @ 95
8 @ 100
8 @ 110

Lat Pulldowns
8 @ 60
8 @ 65
8 @ 75
8 @ 85
8 @ 95

Dag 14: Skulder

Arnold DB Press
8 @ 16
8 @ 18
8 @ 20
8 @ 22
8 @ 24

Rear Delt Raises maskine
8 @ 40
8 @ 50
8 @ 60
8 @ 65
8 @ 75

Superset: Front Raises & Side Raises
8 @ 12 + 8 @ 12
8 @ 14 + 8 @ 14
8 @ 16 + 8 @ 16
8 @ 18 + 8 @ 18
8 @ 20 + 8 @ 20

Standing Delt rear raises
8 @ 15
8 @ 20
8 @ 25
8 @ 25
8 @ 25

Shrugs
8 @ 60
8 @ 100
8 @ 140
8 @ 180
8 @ 200

Abs
Underarme
15 min HIIT

Dag 15: Arme

Barbell Preacher Curls
8 @ 30
8 @ 40
8 @ 45
8 @ 50
6 @ 55

Dips
8 @ BW + 20
8 @ BW + 40
8 @ BW + 60
8 @ BW + 60
8 @ BW + 60

Hammer Curls
8 @ 22
8 @ 24
8 @ 26
8 @ 28
8 @ 30

Fransk pres
8 @ 30
8 @ 35
8 @ 40
8 @ 40
6 @ 45

Prone Curls
8 @ 25
8 @ 25
8 @ 25
8 @ 30
8 @ 30

Close-grip Benchpress
8 @ 50
8 @ 60
8 @ 65
8 @ 70
8 @ 75

Calf Raises Tripledropset
10 @ 160 + 10 @ 130 + 10 @ 100
10 @ 160 + 10 @ 130 + 10 @ 100
10 @ 160 + 10 @ 130 + 10 @ 100

Abs

Det var sidste træning inden jeg imorgen tidlig kl 05.00 flyver en uge til Tyrkiet og skal lege badejern med min 8% bodyfat!

I aften nupper jeg lige 45 min SPC cardio på cyklen!

Efter en dejlig uge i det tyrkiske, er det nu tid til at vende tilbage til ordentlig kost & træning. Det var skønt at rende rundt med en BF på 8-9% og blive begloet en hel uge, men nu er det blevet koldt herhjemme og det er dermed tid til at smække lidt sul på!
Vejede mig ind imorges til 83 kg - ca. 9% fedt.

Nu skal der gaines, ved dog endnu ikke hvor længe og hvad jeg skal gå efter.

Den næste måneds træning kommer til at se ud som følgende:

Denne gang køres der 4 sets af hver øvelse og 5-8 reps!
Dag 1: Bryst
Dag 2: Ben
Dag 3: Ryg
Dag 4: Skulder
Dag 5: Arme
Abs, læg og underarme køres cirka 2-3 gange om ugen.

Dag 1: Bryst
Incline BP
Flat BP
Decline BP
Seated Incline DB Flyes
Seated Flat DB Flyes

Dag 2: Ben
Deadlift
Squat
Stiff-legged Deadlift
Leg Press
Leg Extensions
Leg Curls

Dag 3: Ryg
T-Bar Rows
Pull-Ups
Lat Pulldowns RG
Cable Rows
Row Machine
Lænd maskine

Dag 4: Skulder
Smith Military Press
Rear Delt Raises maskine
Seated Side Raises
Seated Front Raises
Standing Delt rear raises
Shrugs

Dag 5: Arme
Barbell Preacher Curls
Dips
Hammer Curls
Fransk pres
Biceps Curls
Tricep pushdowns cable

Morgenvægt: 81.8 kg

Dag 1: Bryst

Incline BP
8 @ 50
8 @ 60
8 @ 70
8 @ 80

Flat BP
8 @ 50
8 @ 70
8 @ 80
8 @ 90

Decline BP
8 @ 50
8 @ 70
8 @ 80
8 @ 90

Standing Cable Flyes
8 @ 25
8 @ 30
8 @ 35
8 @ 45

Seated Incline DB Flyes
8 @ 16
8 @ 20
8 @ 24
8 @ 28

Seated Flat DB Flyes
8 @ 14
8 @ 16
8 @ 18
8 @ 20

Seated Calf Raises - Tripledropset
10 @ 160 + 10 @ 130 + 10 @ 100
10 @ 160 + 10 @ 130 + 10 @ 100
10 @ 160 + 10 @ 130 + 10 @ 100

Det var sku' dejligt, men hårdt, at komme igang igen. Var syg igår hele dagen med kvalme, og da jeg kom igang med selve træningen idag fik jeg det igen, så en hel bryst træning med kvalme idag, øv. Håber på jeg er på toppen imorgen når det er den vigtigste dag på ugen, ben!

Ferien her i uge 42 i tyrkiet, rimelig shredded....

Dag 2: Ben

Deadlift
8 @ 70
8 @ 110
8 @ 140
4 @ 160 - PR!

Squat
8 @ 60
8 @ 80
8 @ 100
8 @ 120

Stiff-legged Deadlift
8 @ 60
8 @ 70
8 @ 80
8 @ 90

Leg Press Superset with Leg Curls
8 @ 230 + 8 @ 75
8 @ 230 + 8 @ 75
8 @ 230 + 8 @ 75

Leg Extensions
8 @ 115
8 @ 115
8 @ 115
8 @ 115

Stadig lidt kvalme og ikke helt på toppen, men var stronk alligevel idag! Plus ny PR i dødløft, lækkert!

Dag 3: Ryg

T-Bar Rows
8 @ 60
8 @ 90
8 @ 100
8 @ 105

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

Lat Pulldowns RG
8 @ 70
8 @ 90
8 @ 100
8 @ 110

Cable Rows
8 @ 60
8 @ 105
8 @ 110
8 @ 115

Row Machine
8 @ 70
8 @ 90
8 @ 110
8 @ 130

Lænd maskine
10 @ 70
10 @ 110
10 @ 110
10 @ 110

Dag 4: Skulder

Smith Military Press
8 @ 50
8 @ 80
7 @ 90
7 @ 90

Rear Delt Raises maskine
8 @ 50
8 @ 60
8 @ 70
8 @ 75

Superset: Seated Side Raises & Seated Front Raises
8 @ 8 + 8 @ 8
8 @ 10 + 8 @ 10
8 @ 12 + 8 @ 12
8 @ 12 + 8 @ 14

Standing Delt rear raises
8 @ 10
8 @ 15
8 @ 20
8 @ 25

Shrugs
8 @ 100
8 @ 120
8 @ 140
8 @ 160

Barbell Military Press Pentadropset
8 @ 30 + 8 @ 25 + 8 @ 20 + 8 @ 15 + 8 @ 10
8 @ 30 + 8 @ 25 + 8 @ 20 + 8 @ 15 + 8 @ 10

Dag 5: Arme

Barbell Preacher Curls
8 @ 30
8 @ 45
8 @ 50
8 @ 55

Dips
8 @ BW + 20
8 @ BW + 40
8 @ BW + 50
8 @ BW + 60

Seated Hammer Curls
8 @ 14
8 @ 18
8 @ 20
8 @ 22

Fransk pres
8 @ 30
8 @ 45
8 @ 50
6 @ 55

Seated Preacher Biceps Curls
8 @ 14
8 @ 16
8 @ 18
8 @ 20

Tricep pushdowns cable
8 @ 50
8 @ 70
8 @ 85
8 @ 90

Underarm

Seated Calf Raises - Tripledropset
10 @ 160 + 10 @ 130 + 10 @ 100
10 @ 160 + 10 @ 130 + 10 @ 100
10 @ 160 + 10 @ 130 + 10 @ 100

Dag 6: Bryst

Incline BP
8 @ 50
8 @ 60
8 @ 70
8 @ 80

Flat BP
8 @ 50
8 @ 70
8 @ 80
8 @ 90

Decline BP
8 @ 50
8 @ 70
8 @ 80
8 @ 90

Standing Cable Flyes
8 @ 25
8 @ 30
8 @ 35
8 @ 45

Seated Incline DB Flyes
8 @ 16
8 @ 20
8 @ 24
8 @ 28

Seated Flat DB Flyes
8 @ 14
8 @ 16
8 @ 18
8 @ 20

Mave

Dag 7: Ben
Dagens træning blev i FH Allerød med en kammerat, sjovt at prøve at træne et andet sted!

Squat
12 @ 75
12 @ 80
10 @ 85
10 @ 90

Leg Press 45 - Har aldrig prøvet denne øvelse før, så det var spændende
12 @ 50
10 @ 150
8 @ 175
6 @ 200

Leg Extensions Single Leg
12 @ 30
12 @ 30
10 @ 35
8 @ 40

Stiff-legged Deadlift
12 @ 65
12 @ 70
12 @ 75
10 @ 80

Lying Leg Curls
15 @ 50
12 @ 55
10 @ 60
8 @ 70

Giantset Calves

Færdig for idag, er du vimmer en fed træning! Regner med solide DOMS i stængerne imorgen!

Dag 8: Ryg

T-Bar Rows
8 @ 40
8 @ 60
8 @ 80
8 @ 90

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

Lat Pulldowns V-bar
8 @ 60
8 @ 70
8 @ 75
8 @ 80

Lat Pulldowns Neck
8 @ 40
8 @ 50
8 @ 55
8 @ 60

Cable Rows
8 @ 75
8 @ 105
8 @ 110
8 @ 115

Row Machine
8 @ 70
8 @ 90
8 @ 110
8 @ 130

Lænd maskine
10 @ 80
10 @ 90
10 @ 100
10 @ 110

Underarme
Mave
15 min Cardio

Morgenvægt: 85.2 kg

Dag 9: Skulder

Seated Military Barbell Press
8 @ 40
8 @ 50
8 @ 60
6 @ 65

Rear Delt Machine
12 @ 50
10 @ 70
10 @ 75
8 @ 85

Superset: Seated Side Raises & Seated Front Raises
8 @ 8 + 8 @ 8
8 @ 10 + 8 @ 10
8 @ 12 + 8 @ 12
8 @ 14 + 8 @ 14

Seated Rear Delt Barbell
8 @ 10
8 @ 12
8 @ 14

Shrugs
10 @ 60
10 @ 100
10 @ 140
8 @ 180

Rear Delt Cable
10 @ 15
10 @ 20
8 @ 25

Barbell Military Press Pentadropset
10 @ 30 + 10 @ 25 + 10 @ 20 + 10 @ 15 + 10 @ 10

Superset: Seated Calf Raises & Leg Extensions Tripledropset
10 @ 170 + 10 @ 140 + 10 @ 110 & 10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 170 + 10 @ 140 + 10 @ 110 & 10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 170 + 10 @ 140 + 10 @ 110 & 10 @ 100 + 10 @ 75 + 10 @ 50

10 min Cardio

Lidt billeder af formen pt. 85.2 kg og 9-10% fedt. Bulk is on. Beklager den dårlige kvalitet.

Dag 10: Guns

Kørte lidt forskelligt idag, god pump i armene idag. Biceps, triceps & underarme slagtet!

Negativ uge!

Dag 11: Bryst

Incline BP - 5 sek ned, 1 sek op
8 @ 50
12 @ 90
10 @ 110
6 @ 130

Flat BP - 5 sek ned, 1 sek op
8 @ 50
12 @ 90
10 @ 110
8 @ 130

Decline BP - 5 sek ned, 1 sek op
8 @ 50
12 @ 90
8 @ 110
6 @ 130

Standing Cable Crossovers - 3 sek squeeze
8 @ 20
8 @ 25
8 @ 30
8 @ 35

Seated Incline DB Flyes - 3 sek ned, 1 sek op
12 @ 16
10 @ 18
8 @ 20
8 @ 22

Seated Flat DB Flyes - 3 sek ned, 1 sek op
12 @ 12
10 @ 14
8 @ 16
8 @ 18

Mave

Dag 12: Ben

Deadlift
8 @ 50
8 @ 90
8 @ 130
2 @ 170 - PR!

Squat
8 @ 20
8 @ 60
8 @ 80
8 @ 100

Stiff-legged Deadlift
8 @ 60
8 @ 70
8 @ 80
8 @ 90

Leg Press Superset with Leg Curls
8 @ 230 + 8 @ 75
8 @ 230 + 8 @ 75
8 @ 230 + 8 @ 75

Leg Extensions Tripledropset
8 @ 100 + 8 @ 75 + 8 @ 50
8 @ 100 + 8 @ 75 + 8 @ 50
8 @ 100 + 8 @ 75 + 8 @ 50

Seated Calf Raises Tripledropset
10 @ 170 + 10 @ 140 + 10 @ 110
10 @ 170 + 10 @ 140 + 10 @ 110
10 @ 170 + 10 @ 140 + 10 @ 110

Standing Calf Raises
12 @ 90
12 @ 120
12 @ 150

Dag 13: Ryg

T-Bar Rows - 1 sek op, 3 sek ned
8 @ 40
8 @ 60
8 @ 80
6 @ 95

Pull-Ups - 1 sek op, 3 sek ned
12 @ BW
12 @ BW
12 @ BW
12 @ BW

Lat Pulldowns V-bar - 1 sek ned, 3 sek op
8 @ 60
8 @ 70
8 @ 75
8 @ 80

Lat Pulldowns Neck - 1 sek ned, 3 sek op
8 @ 40
8 @ 50
8 @ 55
8 @ 60

Cable Rows - 1 sek tilbage, 3 sek frem
8 @ 60
8 @ 70
8 @ 75
8 @ 80

Row Machine Single Arm - 1 sek tilbage, 3 sek frem
8 @ 60
8 @ 70
8 @ 85
8 @ 100

Lænd maskine
10 @ 80
10 @ 110
10 @ 110
10 @ 110

Dag 14 & 15: Skulder & Arme

Seated Military Press
10 @ 40
8 @ 50
8 @ 60
6 @ 70

Standing Side Cable Raises
12 @ 15
10 @ 20
10 @ 25
8 @ 30

Standing Rear Delt Cable
12 @ 15
12 @ 20
10 @ 25
6 @ 30

Seated Front & Side Raises superset
10 @ 9 + 10 @ 9
8 @ 14 + 8 @ 14
8 @ 14 + 8 @ 14

Rear Delt Machine
12 @ 50
12 @ 65
10 @ 75

Seated Military Press Smith Front
12 @ 40
10 @ 70
10 @ 80

Closegrip Benchpress
12 @ 40
10 @ 80
8 @ 90

Barbell Preacher Curls
10 @ 30
10 @ 40
8 @ 60

Standing Cable Single-arm Tricep Pushdowns
12 @ 15
10 @ 20
10 @ 25

Lying Bicep Curls
10 @ 65
8 @ 75
6 @ 90

Seated Fransk Pres Over Head
10 @ 30
10 @ 40
8 @ 50

Barbell Curls
10 @ 30
10 @ 30
10 @ 30

Underarm

Så startes nyt program fra imorgen af, der skal lige prøves en variation, så det bliver 3-split.
4 sæt x 5-12 reps

Dag 1: Bryst/Triceps
Incline BP
Flat BP
Decline BP
Incline Flyes
Dips
Triceps Cable Pushdowns
Triceps Rope Pushdowns

Dag 2: Ben/Skulder
Squat
Stiff-legged Deadlift
Leg Extensions
Leg Curls
Seated Dumbbell Press
Seated Side Raises
Standing Rear Delt

Dag 3: Ryg/Biceps
Pullups
Cable Rows
Lat Pulldowns V-bar
Lat Pulldowns Wide Grip
Lænd Maskine
Barbell Preacher Curls
Seated Hammer Curls
Standing Cable Curls

Læg, mave & underarme køres 2-3 gange ugentligt hvor det passer mig bedst.

Dag 1: Bryst/Triceps
Incline BP
12 @ 40
10 @ 60
8 @ 80
6 @ 90

Flat BP
12 @ 60
12 @ 80
10 @ 100
8 @ 110

Decline BP
12 @ 40
12 @ 60
10 @ 80
7 @ 100

Incline Flyes
12 @ 20
12 @ 22
10 @ 24
8 @ 26

Dips
12 @ BW
12 @ BW + 20kg
12 @ BW + 30kg
12 @ BW + 40kg

Triceps Cable Pushdowns
12 @ 50
12 @ 55
10 @ 65
10 @ 70

Triceps Rope Pushdowns
12 @ 35
12 @ 40
10 @ 50
10 @ 55

Var syg idag, så ingen energi, svag som en lille tøs...
Dag 2: Ben/Skulder

Squat
12 @ 20
12 @ 60
10 @ 80
8 @ 100

Stiff-legged Deadlift
12 @ 60
10 @ 80
10 @ 90
8 @ 100

Leg Extensions
12 @ 70
12 @ 80
10 @ 90
10 @ 100

Leg Curls
12 @ 40
12 @ 55
12 @ 60
10 @ 65

Seated Dumbbell Press
12 @ 16
12 @ 20
12 @ 24
10 @ 30

Seated Side Raises
12 @ 8
12 @ 10
12 @ 10
10 @ 12

Standing Rear Delt
12 @ 15
12 @ 20
12 @ 25
12 @ 25

Shrugs
12 @ 100
10 @ 140
8 @ 160

Seated Calf Raises Tripledropset
10 @ 170 + 10 @ 140 + 10 @ 110
10 @ 170 + 10 @ 140 + 10 @ 110
10 @ 170 + 10 @ 140 + 10 @ 110

Dag 3: Ryg/Biceps

Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW

Cable Rows
12 @ 75
10 @ 105
10 @ 110
8 @ 115

Lat Pulldowns V-bar
12 @ 50
12 @ 60
12 @ 70
6 @ 100

Lat Pulldowns Wide Grip To Neck
12 @ 40
12 @ 50
10 @ 60
8 @ 70

Lænd Maskine
12 @ 70
12 @ 110
12 @ 110
12 @ 110

Barbell Preacher Curls
12 @ 30
10 @ 40
10 @ 50
8 @ 55

Seated Hammer Curls
10 @ 14
10 @ 16
10 @ 18
10 @ 20

Standing Cable Curls
12 @ 40
12 @ 45
12 @ 50
12 @ 55

Underarme

Dag 4: Bryst/Triceps

Flat BP
12 @ 60
10 @ 80
10 @ 90
8 @ 100

Decline BP
12 @ 60
10 @ 80
8 @ 90
6 @ 100

Incline BP
12 @ 50
10 @ 70
7 @ 80
4 @ 90

Incline Cable Flyes
12 @ 25
12 @ 30
12 @ 35
10 @ 45

Dips
12 @ BW
12 @ BW + 10kg
12 @ BW + 20kg
12 @ BW + 30kg

Triceps Cable Pushdowns Underhand
12 @ 50
12 @ 55
10 @ 65
10 @ 70

Triceps Cable Pushdowns
12 @ 50
12 @ 55
10 @ 65
10 @ 70

Abs

Dag 5: Ben/Skulder

Squat
12 @ 60
12 @ 80
10 @ 100
6 @ 140

Stiff-legged Deadlift
12 @ 60
10 @ 80
12 @ 100
8 @ 120

Leg Extensions
12 @ 70
12 @ 80
12 @ 90
12 @ 100

Leg Curls
12 @ 50
12 @ 55
12 @ 65
8 @ 75

Standing Calf Smith Raises
12 @ 50
12 @ 70
12 @ 90
12 @ 100

Seated Calf Raises
12 @ 110
12 @ 120
12 @ 130

Seated Dumbbell Press
12 @ 16
12 @ 28
10 @ 32
8 @ 34

Seated Side Raises
12 @ 8
12 @ 9
12 @ 10
12 @ 10

Seated Rear Delt Machine
12 @ 50
12 @ 60
12 @ 70

Shrugs
12 @ 60
12 @ 100
12 @ 140