Dag 6: Ryg/Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
Cable Rows
12 @ 60
12 @ 80
12 @ 95
8 @ 115
Lat Pulldowns V-bar
12 @ 50
12 @ 60
12 @ 70
8 @ 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
12 @ 35
12 @ 40
10 @ 45
Seated Hammer Curls
10 @ 14
10 @ 16
10 @ 18
10 @ 20
Standing Cable Curls
12 @ 30
12 @ 35
12 @ 45
Underarme
Abs
Bruger login
Tilbudsguide, uge 45, 2019
And og æg!
Tilbudsguide, uge 44, 2019
Svinemørbrad og mandler!
Tilbudsguide, uge 43, 2019
Havregryn og oksefilet!
Tilbudsguide, uge 42, 2019
Olivenolie, granatæble og mango!
Statistik
Vi har 69534 registrerede brugere. Nyeste registrede medlem er JosephSoync
Vores medlemmer har i alt skrevet 2050005 indlæg i 100495 emner
1 nye indlæg i dag
Online
I alt: 993
Medlemmer: 3
Skjulte: 0
Gæster: 990
Følg bodybuilding.dk på
Getting Shredded!
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 7: Bryst/Triceps
Trænede alene idag. Så ingen spotter..
Flat BP Smith
12 @ 60
12 @ 80
10 @ 90
8 @ 100
Decline BP Smith
12 @ 60
10 @ 80
8 @ 90
6 @ 100
Incline BP Smith
12 @ 50
10 @ 60
8 @ 65
6 @ 70
Incline DB Flyes
12 @ 16
12 @ 20
12 @ 24
8 @ 28
Close Grip BP
12 @ 50
10 @ 60
8 @ 70
Triceps Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
12 @ 70
Triceps Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45
12 @ 50
Standing Calf Raises
12 @ 50
12 @ 90
12 @ 110
12 @ 130
Seated Calf Raises
12 @ 100
12 @ 110
12 @ 120
12 @ 130
Trænede alene idag. Så ingen spotter..
Flat BP Smith
12 @ 60
12 @ 80
10 @ 90
8 @ 100
Decline BP Smith
12 @ 60
10 @ 80
8 @ 90
6 @ 100
Incline BP Smith
12 @ 50
10 @ 60
8 @ 65
6 @ 70
Incline DB Flyes
12 @ 16
12 @ 20
12 @ 24
8 @ 28
Close Grip BP
12 @ 50
10 @ 60
8 @ 70
Triceps Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
12 @ 70
Triceps Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45
12 @ 50
Standing Calf Raises
12 @ 50
12 @ 90
12 @ 110
12 @ 130
Seated Calf Raises
12 @ 100
12 @ 110
12 @ 120
12 @ 130
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 8: Ben/Skulder
Morgenvægt: 86.9 kg
Squat
12 @ 60
12 @ 80
10 @ 100
6 @ 140
Deadlift
10 @ 90
10 @ 110
6 @ 150
3 @ 170 - PR
Leg Extensions
12 @ 70
12 @ 80
12 @ 90
12 @ 100
Leg Curls
12 @ 50
12 @ 55
12 @ 65
8 @ 75
Seated Dumbbell Press
12 @ 16
12 @ 28
12 @ 32
10 @ 34
Seated Side Raises Superset Front Raises
12 @ 8 + 10 @ 12
12 @ 9 + 10 @ 12
12 @ 10 + 10 @ 12
Standing Rear Delt Superset Side Cable Raises
12 @ 10 + 12 @ 15
12 @ 10 + 12 @ 15
12 @ 10 + 12 @ 15
Shrugs
12 @ 60
12 @ 100
12 @ 160
Abs
Morgenvægt: 86.9 kg
Squat
12 @ 60
12 @ 80
10 @ 100
6 @ 140
Deadlift
10 @ 90
10 @ 110
6 @ 150
3 @ 170 - PR
Leg Extensions
12 @ 70
12 @ 80
12 @ 90
12 @ 100
Leg Curls
12 @ 50
12 @ 55
12 @ 65
8 @ 75
Seated Dumbbell Press
12 @ 16
12 @ 28
12 @ 32
10 @ 34
Seated Side Raises Superset Front Raises
12 @ 8 + 10 @ 12
12 @ 9 + 10 @ 12
12 @ 10 + 10 @ 12
Standing Rear Delt Superset Side Cable Raises
12 @ 10 + 12 @ 15
12 @ 10 + 12 @ 15
12 @ 10 + 12 @ 15
Shrugs
12 @ 60
12 @ 100
12 @ 160
Abs
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 9: Ryg/Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
Cable Rows
12 @ 60
12 @ 75
12 @ 100
10 @ 115
BOR Cable
12 @ 50
12 @ 70
12 @ 90
12 @ 90
Lat Pulldowns Wide Grip To Neck
12 @ 40
12 @ 50
12 @ 60
12 @ 70
Lænd Maskine
12 @ 70
12 @ 110
12 @ 110
12 @ 110
Barbell Preacher Curls
12 @ 30
12 @ 40
12 @ 45
10 @ 50
Seated Hammer Curls
10 @ 14
10 @ 16
10 @ 18
10 @ 20
Prone Curls
12 @ 25
12 @ 25
12 @ 25
12 @ 25
Standing Calf Raises
12 @ 50
12 @ 90
12 @ 130
Seated Calf Raises
12 @ 110
12 @ 130
12 @ 150
Underarme
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
Cable Rows
12 @ 60
12 @ 75
12 @ 100
10 @ 115
BOR Cable
12 @ 50
12 @ 70
12 @ 90
12 @ 90
Lat Pulldowns Wide Grip To Neck
12 @ 40
12 @ 50
12 @ 60
12 @ 70
Lænd Maskine
12 @ 70
12 @ 110
12 @ 110
12 @ 110
Barbell Preacher Curls
12 @ 30
12 @ 40
12 @ 45
10 @ 50
Seated Hammer Curls
10 @ 14
10 @ 16
10 @ 18
10 @ 20
Prone Curls
12 @ 25
12 @ 25
12 @ 25
12 @ 25
Standing Calf Raises
12 @ 50
12 @ 90
12 @ 130
Seated Calf Raises
12 @ 110
12 @ 130
12 @ 150
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 10: Bryst/Triceps
Incline BP
12 @ 50
10 @ 70
8 @ 80
6 @ 90
T-Bar Pushes
12 @ 30
12 @ 40
10 @ 50
10 @ 55
Flat BP
12 @ 60
10 @ 80
8 @ 90
6 @ 100
Decline BP
12 @ 60
10 @ 80
8 @ 90
6 @ 100
Incline DB Flyes
12 @ 16
12 @ 20
12 @ 24
Close Grip BP
12 @ 40
10 @ 70
8 @ 80
Triceps Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
Triceps Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45
Incline BP
12 @ 50
10 @ 70
8 @ 80
6 @ 90
T-Bar Pushes
12 @ 30
12 @ 40
10 @ 50
10 @ 55
Flat BP
12 @ 60
10 @ 80
8 @ 90
6 @ 100
Decline BP
12 @ 60
10 @ 80
8 @ 90
6 @ 100
Incline DB Flyes
12 @ 16
12 @ 20
12 @ 24
Close Grip BP
12 @ 40
10 @ 70
8 @ 80
Triceps Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
Triceps Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 11: Ben/Skulder
Squat
12 @ 60
12 @ 80
10 @ 100
6 @ 120
Leg Extensions
12 @ 70
12 @ 80
12 @ 90
12 @ 100
Leg Curls
12 @ 50
12 @ 55
12 @ 65
8 @ 75
Seated Dumbbell Press
12 @ 20
12 @ 32
10 @ 34
8 @ 36
Seated Side Raises Superset Front Raises
12 @ 8 + 12 @ 12
12 @ 9 + 12 @ 12
12 @ 10 + 12 @ 12
Standing Rear Delt
12 @ 10
12 @ 15
10 @ 15
Shrugs
12 @ 60
12 @ 100
12 @ 140
Seated Calf Raises
12 @ 100
12 @ 110
12 @ 120
12 @ 130
Standing Calf Raises
12 @ 50
12 @ 90
12 @ 110
12 @ 130
Abs
Squat
12 @ 60
12 @ 80
10 @ 100
6 @ 120
Leg Extensions
12 @ 70
12 @ 80
12 @ 90
12 @ 100
Leg Curls
12 @ 50
12 @ 55
12 @ 65
8 @ 75
Seated Dumbbell Press
12 @ 20
12 @ 32
10 @ 34
8 @ 36
Seated Side Raises Superset Front Raises
12 @ 8 + 12 @ 12
12 @ 9 + 12 @ 12
12 @ 10 + 12 @ 12
Standing Rear Delt
12 @ 10
12 @ 15
10 @ 15
Shrugs
12 @ 60
12 @ 100
12 @ 140
Seated Calf Raises
12 @ 100
12 @ 110
12 @ 120
12 @ 130
Standing Calf Raises
12 @ 50
12 @ 90
12 @ 110
12 @ 130
Abs
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 12: Ryg/Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
Cable Rows
12 @ 60
12 @ 75
12 @ 100
10 @ 115
BOR Cable
12 @ 50
12 @ 70
12 @ 90
Pulldowns V-Bar
12 @ 60
12 @ 70
12 @ 85
8 @ 100
Lat Pulldowns Wide Grip To Neck
12 @ 40
12 @ 50
12 @ 60
12 @ 70
Barbell Preacher Curls
12 @ 30
12 @ 40
12 @ 45
8 @ 50
Seated Hammer Curls
10 @ 16
10 @ 20
10 @ 22
Standing Biceps Cable Curls
12 @ 30
12 @ 45
12 @ 50
Underarme
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
Cable Rows
12 @ 60
12 @ 75
12 @ 100
10 @ 115
BOR Cable
12 @ 50
12 @ 70
12 @ 90
Pulldowns V-Bar
12 @ 60
12 @ 70
12 @ 85
8 @ 100
Lat Pulldowns Wide Grip To Neck
12 @ 40
12 @ 50
12 @ 60
12 @ 70
Barbell Preacher Curls
12 @ 30
12 @ 40
12 @ 45
8 @ 50
Seated Hammer Curls
10 @ 16
10 @ 20
10 @ 22
Standing Biceps Cable Curls
12 @ 30
12 @ 45
12 @ 50
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 13: Bryst/Triceps
Alene idag, ingen spotter - Lav vægt og slow&controlled! Stor fokus på mind-muscle connection..
Incline BP
12 @ 40
12 @ 50
12 @ 60
10 @ 70
Flat BP
12 @ 50
12 @ 60
12 @ 70
12 @ 80
Decline BP
12 @ 50
12 @ 60
12 @ 70
12 @ 80
Cable Crossovers
12 @ 20
12 @ 25
12 @ 30
10 @ 35
Incline DB Flyes
12 @ 14
12 @ 16
12 @ 18
12 @ 20
Triceps Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
12 @ 70
Triceps Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45
12 @ 50
Single Arm Pushdowns
12 @ 15
12 @ 20
12 @ 25
Standing Calf Raises
12 @ 50
12 @ 90
12 @ 110
12 @ 130
Seated Calf Raises
12 @ 100
12 @ 110
12 @ 120
12 @ 130
Abs - Weighted Crunches
12 @ BW + 10
12 @ BW + 10
12 @ BW + 10
12 @ BW + 10
Alene idag, ingen spotter - Lav vægt og slow&controlled! Stor fokus på mind-muscle connection..
Incline BP
12 @ 40
12 @ 50
12 @ 60
10 @ 70
Flat BP
12 @ 50
12 @ 60
12 @ 70
12 @ 80
Decline BP
12 @ 50
12 @ 60
12 @ 70
12 @ 80
Cable Crossovers
12 @ 20
12 @ 25
12 @ 30
10 @ 35
Incline DB Flyes
12 @ 14
12 @ 16
12 @ 18
12 @ 20
Triceps Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
12 @ 70
Triceps Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45
12 @ 50
Single Arm Pushdowns
12 @ 15
12 @ 20
12 @ 25
Standing Calf Raises
12 @ 50
12 @ 90
12 @ 110
12 @ 130
Seated Calf Raises
12 @ 100
12 @ 110
12 @ 120
12 @ 130
Abs - Weighted Crunches
12 @ BW + 10
12 @ BW + 10
12 @ BW + 10
12 @ BW + 10
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 14: Ben/Skulder
Squat - Fokus på ass to the grass
12 @ 20
12 @ 40
12 @ 50
10 @ 60
Bulgarian Split-squats
Leg Extensions
12 @ 70
12 @ 80
12 @ 90
10 @ 100
Stiff-legged Deadlift
10 @ 60
10 @ 60
10 @ 60
10 @ 60
Seated Dumbbell Press
12 @ 16
12 @ 20
12 @ 22
12 @ 26
Seated Side Raises Superset Seated Front Raises
12 @ 8 + 12 @ 12
12 @ 9 + 12 @ 12
12 @ 10 + 12 @ 12
Standing Rear Delt
12 @ 15
12 @ 20
12 @ 25
Shrugs
12 @ 60
12 @ 100
12 @ 140
8 @ 180
Squat - Fokus på ass to the grass
12 @ 20
12 @ 40
12 @ 50
10 @ 60
Bulgarian Split-squats
Leg Extensions
12 @ 70
12 @ 80
12 @ 90
10 @ 100
Stiff-legged Deadlift
10 @ 60
10 @ 60
10 @ 60
10 @ 60
Seated Dumbbell Press
12 @ 16
12 @ 20
12 @ 22
12 @ 26
Seated Side Raises Superset Seated Front Raises
12 @ 8 + 12 @ 12
12 @ 9 + 12 @ 12
12 @ 10 + 12 @ 12
Standing Rear Delt
12 @ 15
12 @ 20
12 @ 25
Shrugs
12 @ 60
12 @ 100
12 @ 140
8 @ 180
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 15: Ryg/Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
Cable Rows
12 @ 60
12 @ 75
12 @ 90
8 @ 115
Bent Over Rows
12 @ 60
12 @ 80
12 @ 80
8 @ 100
Lat Pulldowns Wide Grip To Neck
12 @ 40
12 @ 50
12 @ 60
12 @ 70
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
Barbell Preacher Curls
12 @ 30
12 @ 35
12 @ 40
12 @ 45
Standing Hammer Curls
10 @ 16
10 @ 18
10 @ 20
Hercules Bicep Curls
12 @ 10
12 @ 15
12 @ 20
Standing Calf Raises
12 @ 90
12 @ 120
12 @ 150
Seated Calf Raises
12 @ 110
12 @ 120
12 @ 130
Underarme
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
Cable Rows
12 @ 60
12 @ 75
12 @ 90
8 @ 115
Bent Over Rows
12 @ 60
12 @ 80
12 @ 80
8 @ 100
Lat Pulldowns Wide Grip To Neck
12 @ 40
12 @ 50
12 @ 60
12 @ 70
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
Barbell Preacher Curls
12 @ 30
12 @ 35
12 @ 40
12 @ 45
Standing Hammer Curls
10 @ 16
10 @ 18
10 @ 20
Hercules Bicep Curls
12 @ 10
12 @ 15
12 @ 20
Standing Calf Raises
12 @ 90
12 @ 120
12 @ 150
Seated Calf Raises
12 @ 110
12 @ 120
12 @ 130
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 16: Bryst/Triceps
Morgenvægt: 88.2 kg
Stor fokus på mind-muscle connection
Flat BP
12 @ 60
12 @ 70
12 @ 80
10 @ 90
Incline BP
12 @ 50
12 @ 60
10 @ 70
8 @ 75
Decline BP
12 @ 50
12 @ 60
12 @ 70
10 @ 90
Seated Incline Cable Crossovers
12 @ 15
12 @ 20
12 @ 25
12 @ 30
Decline Cable Crossovers
12 @ 15
12 @ 20
12 @ 25
Fransk Pres
12 @ 30
12 @ 40
12 @ 45
CloseGrip BP
12 @ 40
12 @ 60
12 @ 70
Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
Abs - Weighted Crunches
12 @ BW + 10
12 @ BW + 10
12 @ BW + 10
12 @ BW + 10
Morgenvægt: 88.2 kg
Stor fokus på mind-muscle connection
Flat BP
12 @ 60
12 @ 70
12 @ 80
10 @ 90
Incline BP
12 @ 50
12 @ 60
10 @ 70
8 @ 75
Decline BP
12 @ 50
12 @ 60
12 @ 70
10 @ 90
Seated Incline Cable Crossovers
12 @ 15
12 @ 20
12 @ 25
12 @ 30
Decline Cable Crossovers
12 @ 15
12 @ 20
12 @ 25
Fransk Pres
12 @ 30
12 @ 40
12 @ 45
CloseGrip BP
12 @ 40
12 @ 60
12 @ 70
Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
Abs - Weighted Crunches
12 @ BW + 10
12 @ BW + 10
12 @ BW + 10
12 @ BW + 10
Sidst rettet af AABYYY 24. nov 2013, 22:20, rettet i alt 1 gang.
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 17: Ben/Skulder
Squat - Fokus på dybde 2 første sæt, 2 sidste heavy
8 @ 60
8 @ 70
8 @ 100
6 @ 140
Stiff-legged Deadlift
12 @ 60
12 @ 70
12 @ 80
8 @ 100
Leg Extensions
12 @ 70
12 @ 80
12 @ 90
10 @ 110
Leg Curls
12 @ 50
12 @ 60
12 @ 65
12 @ 75
Seated Dumbbell Press
12 @ 20
12 @ 32
10 @ 36
6 @ 40
Seated Side Raises Superset Seated Front Raises
12 @ 9 + 12 @ 12
12 @ 10 + 12 @ 12
12 @ 12 + 12 @ 14
Standing Rear Delt
12 @ 15
12 @ 20
12 @ 25
12 @ 25
Shrugs
12 @ 60
12 @ 80
12 @ 100
12 @ 140
Standing Calf Raises
12 @ 90
12 @ 110
12 @ 130
Seated Calf Raises
12 @ 110
12 @ 120
12 @ 130
12 @ 140
Squat - Fokus på dybde 2 første sæt, 2 sidste heavy
8 @ 60
8 @ 70
8 @ 100
6 @ 140
Stiff-legged Deadlift
12 @ 60
12 @ 70
12 @ 80
8 @ 100
Leg Extensions
12 @ 70
12 @ 80
12 @ 90
10 @ 110
Leg Curls
12 @ 50
12 @ 60
12 @ 65
12 @ 75
Seated Dumbbell Press
12 @ 20
12 @ 32
10 @ 36
6 @ 40
Seated Side Raises Superset Seated Front Raises
12 @ 9 + 12 @ 12
12 @ 10 + 12 @ 12
12 @ 12 + 12 @ 14
Standing Rear Delt
12 @ 15
12 @ 20
12 @ 25
12 @ 25
Shrugs
12 @ 60
12 @ 80
12 @ 100
12 @ 140
Standing Calf Raises
12 @ 90
12 @ 110
12 @ 130
Seated Calf Raises
12 @ 110
12 @ 120
12 @ 130
12 @ 140
Sidst rettet af AABYYY 24. nov 2013, 22:20, rettet i alt 2 gange.
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 18: Ryg/Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
Cable Rows
12 @ 60
12 @ 75
12 @ 100
10 @ 115
Lat Pulldowns Wide Grip To Neck
12 @ 40
12 @ 50
12 @ 60
10 @ 75
Lat Pulldowns RG
12 @ 60
12 @ 85
10 @ 95
6 @ 110
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
Barbell Preacher Curls
12 @ 30
12 @ 40
12 @ 45
Standing Hammer Curls
10 @ 18
10 @ 20
10 @ 22
Barbell Prone Curls
12 @ 20
12 @ 20
12 @ 25
Underarme
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
Cable Rows
12 @ 60
12 @ 75
12 @ 100
10 @ 115
Lat Pulldowns Wide Grip To Neck
12 @ 40
12 @ 50
12 @ 60
10 @ 75
Lat Pulldowns RG
12 @ 60
12 @ 85
10 @ 95
6 @ 110
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
Barbell Preacher Curls
12 @ 30
12 @ 40
12 @ 45
Standing Hammer Curls
10 @ 18
10 @ 20
10 @ 22
Barbell Prone Curls
12 @ 20
12 @ 20
12 @ 25
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 19: Bryst/Triceps
Ingen spotter idag
Incline BP Smith
12 @ 50
10 @ 60
8 @ 70
6 @ 75
Flat BP Smith
12 @ 50
12 @ 70
10 @ 90
6 @ 110
Decline BP Smith
12 @ 50
12 @ 70
8 @ 90
6 @ 100
Seated Incline Cable Crossovers
12 @ 15
12 @ 20
12 @ 25
12 @ 30
Decline Cable Crossovers
12 @ 15
12 @ 20
12 @ 25
Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
12 @ 70
CloseGrip BP
12 @ 50
10 @ 55
8 @ 60
6 @ 65
Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45
12 @ 50
Ingen spotter idag
Incline BP Smith
12 @ 50
10 @ 60
8 @ 70
6 @ 75
Flat BP Smith
12 @ 50
12 @ 70
10 @ 90
6 @ 110
Decline BP Smith
12 @ 50
12 @ 70
8 @ 90
6 @ 100
Seated Incline Cable Crossovers
12 @ 15
12 @ 20
12 @ 25
12 @ 30
Decline Cable Crossovers
12 @ 15
12 @ 20
12 @ 25
Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
12 @ 70
CloseGrip BP
12 @ 50
10 @ 55
8 @ 60
6 @ 65
Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45
12 @ 50
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 20: Ben/Skulder
Squat - Fokus på dybde 2 første sæt, 2 sidste heavy
8 @ 60
8 @ 70
8 @ 100
6 @ 140
Stiff-legged Deadlift
12 @ 60
12 @ 70
12 @ 80
8 @ 100
Leg Extensions
12 @ 70
12 @ 80
12 @ 90
10 @ 110
Leg Curls
12 @ 50
12 @ 60
12 @ 65
12 @ 75
Seated Dumbbell Press
12 @ 20
12 @ 32
10 @ 36
6 @ 40
Seated Side Raises Superset Seated Front Raises
12 @ 9 + 12 @ 12
12 @ 10 + 12 @ 12
12 @ 12 + 12 @ 14
Standing Rear Delt
12 @ 15
12 @ 20
12 @ 25
12 @ 25
Shrugs
12 @ 60
12 @ 80
12 @ 100
12 @ 140
Squat - Fokus på dybde 2 første sæt, 2 sidste heavy
8 @ 60
8 @ 70
8 @ 100
6 @ 140
Stiff-legged Deadlift
12 @ 60
12 @ 70
12 @ 80
8 @ 100
Leg Extensions
12 @ 70
12 @ 80
12 @ 90
10 @ 110
Leg Curls
12 @ 50
12 @ 60
12 @ 65
12 @ 75
Seated Dumbbell Press
12 @ 20
12 @ 32
10 @ 36
6 @ 40
Seated Side Raises Superset Seated Front Raises
12 @ 9 + 12 @ 12
12 @ 10 + 12 @ 12
12 @ 12 + 12 @ 14
Standing Rear Delt
12 @ 15
12 @ 20
12 @ 25
12 @ 25
Shrugs
12 @ 60
12 @ 80
12 @ 100
12 @ 140
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 21: Ryg/Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
Cable Rows
12 @ 60
12 @ 75
12 @ 100
8 @ 115
Lat Pulldowns Wide Grip To Neck
12 @ 50
12 @ 60
12 @ 65
8 @ 75
Lat Pulldowns RG
12 @ 60
12 @ 75
10 @ 85
8 @ 95
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
Barbell Preacher Curls
12 @ 30
12 @ 35
12 @ 40
8 @ 45
Standing Hammer Curls
10 @ 16
10 @ 18
10 @ 20
Barbell Prone Curls
12 @ 20
12 @ 20
12 @ 25
Weighted Crunches Abs
12 @ 10
12 @ 10
12 @ 10
12 @ 10
Standing Calf Raises
12 @ 90
12 @ 110
12 @ 130
12 @ 150
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
Cable Rows
12 @ 60
12 @ 75
12 @ 100
8 @ 115
Lat Pulldowns Wide Grip To Neck
12 @ 50
12 @ 60
12 @ 65
8 @ 75
Lat Pulldowns RG
12 @ 60
12 @ 75
10 @ 85
8 @ 95
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
Barbell Preacher Curls
12 @ 30
12 @ 35
12 @ 40
8 @ 45
Standing Hammer Curls
10 @ 16
10 @ 18
10 @ 20
Barbell Prone Curls
12 @ 20
12 @ 20
12 @ 25
Weighted Crunches Abs
12 @ 10
12 @ 10
12 @ 10
12 @ 10
Standing Calf Raises
12 @ 90
12 @ 110
12 @ 130
12 @ 150
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 22: Bryst/Triceps
Morgenvægt: 89.0 kg
Stor fokus på mind-muscle connection
Flat BP
12 @ 60
12 @ 70
12 @ 80
8 @ 90
Decline BP
12 @ 60
12 @ 70
10 @ 80
8 @ 90
Incline BP
12 @ 50
12 @ 55
10 @ 60
8 @ 65
Seated Incline Cable Crossovers
12 @ 15
12 @ 20
12 @ 25
12 @ 30
Decline Cable Crossovers
12 @ 15
12 @ 20
12 @ 25
CloseGrip BP
12 @ 40
12 @ 50
12 @ 60
8 @ 70
Rope Pushdowns
12 @ 30
12 @ 35
12 @ 40
12 @ 45
Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
Standing Calf Raises
12 @ 90
12 @ 110
12 @ 130
12 @ 150
Seated Calf Raises
12 @ 100
12 @ 110
12 @ 120
12 @ 130
Morgenvægt: 89.0 kg
Stor fokus på mind-muscle connection
Flat BP
12 @ 60
12 @ 70
12 @ 80
8 @ 90
Decline BP
12 @ 60
12 @ 70
10 @ 80
8 @ 90
Incline BP
12 @ 50
12 @ 55
10 @ 60
8 @ 65
Seated Incline Cable Crossovers
12 @ 15
12 @ 20
12 @ 25
12 @ 30
Decline Cable Crossovers
12 @ 15
12 @ 20
12 @ 25
CloseGrip BP
12 @ 40
12 @ 50
12 @ 60
8 @ 70
Rope Pushdowns
12 @ 30
12 @ 35
12 @ 40
12 @ 45
Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
Standing Calf Raises
12 @ 90
12 @ 110
12 @ 130
12 @ 150
Seated Calf Raises
12 @ 100
12 @ 110
12 @ 120
12 @ 130
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 23: Ben/Skulder
Squat - Fokus på dybde
12 @ 40
10 @ 60
10 @ 70
10 @ 80
Stiff-legged Deadlift
12 @ 60
12 @ 80
10 @ 100
8 @ 110
Leg Extensions
12 @ 70
12 @ 80
12 @ 90
12 @ 110
Leg Curls
12 @ 50
12 @ 60
12 @ 65
12 @ 75
Seated DB Arnold Press
12 @ 20
10 @ 24
8 @ 26
8 @ 26
Seated Rear Delt Machine
12 @ 60
12 @ 65
12 @ 75
Standing Side Raises
12 @ 12
12 @ 12
12 @ 14
Shrugs
12 @ 80
12 @ 120
12 @ 160
Squat - Fokus på dybde
12 @ 40
10 @ 60
10 @ 70
10 @ 80
Stiff-legged Deadlift
12 @ 60
12 @ 80
10 @ 100
8 @ 110
Leg Extensions
12 @ 70
12 @ 80
12 @ 90
12 @ 110
Leg Curls
12 @ 50
12 @ 60
12 @ 65
12 @ 75
Seated DB Arnold Press
12 @ 20
10 @ 24
8 @ 26
8 @ 26
Seated Rear Delt Machine
12 @ 60
12 @ 65
12 @ 75
Standing Side Raises
12 @ 12
12 @ 12
12 @ 14
Shrugs
12 @ 80
12 @ 120
12 @ 160
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 24: Ryg/Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
Cable Rows
12 @ 70
12 @ 80
12 @ 95
10 @ 115
Lat Pulldowns Wide Grip To Neck
12 @ 50
12 @ 60
12 @ 65
12 @ 75
Lat Pulldowns RG
10 @ 75
10 @ 85
10 @ 95
10 @ 110
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
Barbell Preacher Curls
12 @ 30
12 @ 40
12 @ 45
8 @ 55
Standing Hammer Curls
10 @ 14
10 @ 16
10 @ 18
Barbell Prone Curls
12 @ 20
12 @ 25
12 @ 30
Underarme
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
Cable Rows
12 @ 70
12 @ 80
12 @ 95
10 @ 115
Lat Pulldowns Wide Grip To Neck
12 @ 50
12 @ 60
12 @ 65
12 @ 75
Lat Pulldowns RG
10 @ 75
10 @ 85
10 @ 95
10 @ 110
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
Barbell Preacher Curls
12 @ 30
12 @ 40
12 @ 45
8 @ 55
Standing Hammer Curls
10 @ 14
10 @ 16
10 @ 18
Barbell Prone Curls
12 @ 20
12 @ 25
12 @ 30
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 25: Bryst/Triceps
Flat BP
12 @ 60
12 @ 70
12 @ 80
8 @ 100
Decline BP Smith
12 @ 50
12 @ 80
12 @ 100
5 @ 140
Incline BP Smith
12 @ 50
10 @ 70
8 @ 75
6 @ 80
Seated Incline Cable Crossovers
12 @ 15
12 @ 20
12 @ 25
12 @ 30
Decline Cable Crossovers
12 @ 15
12 @ 20
12 @ 25
CloseGrip BP
12 @ 40
12 @ 60
8 @ 70
Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45
Cable Pushdowns
12 @ 50
12 @ 65
12 @ 70
Flat BP
12 @ 60
12 @ 70
12 @ 80
8 @ 100
Decline BP Smith
12 @ 50
12 @ 80
12 @ 100
5 @ 140
Incline BP Smith
12 @ 50
10 @ 70
8 @ 75
6 @ 80
Seated Incline Cable Crossovers
12 @ 15
12 @ 20
12 @ 25
12 @ 30
Decline Cable Crossovers
12 @ 15
12 @ 20
12 @ 25
CloseGrip BP
12 @ 40
12 @ 60
8 @ 70
Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45
Cable Pushdowns
12 @ 50
12 @ 65
12 @ 70
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 26: Ben/Skulder
Squat - Fokus på dybde
12 @ 20
12 @ 60
10 @ 80
8 @ 100
6 @ 120
Deadlift
12 @ 60
12 @ 100
10 @ 140
Leg Extensions
12 @ 70
12 @ 80
12 @ 110
Leg Curls
12 @ 50
12 @ 60
12 @ 75
Seated Smith BB Press
12 @ 40
12 @ 60
10 @ 80
Seated Smith Behind the head BB Press
12 @ 40
8 @ 60
6 @ 80
Standing Side Raises
12 @ 12
12 @ 14
12 @ 16
Standing Rear Delt Cable
12 @ 15
12 @ 20
12 @ 25
Shrugs
12 @ 100
12 @ 140
12 @ 180
8 @ 200
Standing Calf Raises
12 @ 90
12 @ 120
12 @ 150
Seated Calf Raises
12 @ 130
12 @ 140
12 @ 150
Squat - Fokus på dybde
12 @ 20
12 @ 60
10 @ 80
8 @ 100
6 @ 120
Deadlift
12 @ 60
12 @ 100
10 @ 140
Leg Extensions
12 @ 70
12 @ 80
12 @ 110
Leg Curls
12 @ 50
12 @ 60
12 @ 75
Seated Smith BB Press
12 @ 40
12 @ 60
10 @ 80
Seated Smith Behind the head BB Press
12 @ 40
8 @ 60
6 @ 80
Standing Side Raises
12 @ 12
12 @ 14
12 @ 16
Standing Rear Delt Cable
12 @ 15
12 @ 20
12 @ 25
Shrugs
12 @ 100
12 @ 140
12 @ 180
8 @ 200
Standing Calf Raises
12 @ 90
12 @ 120
12 @ 150
Seated Calf Raises
12 @ 130
12 @ 140
12 @ 150
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 27: Ryg/Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
Cable Rows
12 @ 70
12 @ 90
12 @ 100
10 @ 115
Lat Pulldowns Wide Grip To Neck
12 @ 50
12 @ 60
12 @ 65
12 @ 75
Cable BOR
12 @ 70
12 @ 75
12 @ 85
12 @ 90
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
12 @ 110
Barbell Preacher Curls
12 @ 30
12 @ 40
12 @ 45
12 @ 50
Standing Hammer Curls
10 @ 16
10 @ 18
10 @ 20
Barbell Prone Curls
12 @ 20
12 @ 25
12 @ 30
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
Cable Rows
12 @ 70
12 @ 90
12 @ 100
10 @ 115
Lat Pulldowns Wide Grip To Neck
12 @ 50
12 @ 60
12 @ 65
12 @ 75
Cable BOR
12 @ 70
12 @ 75
12 @ 85
12 @ 90
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
12 @ 110
Barbell Preacher Curls
12 @ 30
12 @ 40
12 @ 45
12 @ 50
Standing Hammer Curls
10 @ 16
10 @ 18
10 @ 20
Barbell Prone Curls
12 @ 20
12 @ 25
12 @ 30
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 28: Bryst/Triceps
Alene idag, ingen spotter.
Incline BP
12 @ 40
12 @ 50
10 @ 60
10 @ 65
Decline BP
12 @ 60
12 @ 70
10 @ 80
8 @ 85
Flat BP
12 @ 60
10 @ 70
8 @ 80
6 @ 90
Seated Incline DB Flyes
12 @ 14
12 @ 18
12 @ 22
10 @ 26
Flat DB Flyes
12 @ 14
12 @ 16
12 @ 18
CloseGrip BP
12 @ 40
12 @ 50
10 @ 60
8 @ 65
Rope Pushdowns
12 @ 25
12 @ 30
12 @ 35
12 @ 45
Cable Pushdowns
12 @ 45
12 @ 50
12 @ 55
12 @ 65
Underarme
Alene idag, ingen spotter.
Incline BP
12 @ 40
12 @ 50
10 @ 60
10 @ 65
Decline BP
12 @ 60
12 @ 70
10 @ 80
8 @ 85
Flat BP
12 @ 60
10 @ 70
8 @ 80
6 @ 90
Seated Incline DB Flyes
12 @ 14
12 @ 18
12 @ 22
10 @ 26
Flat DB Flyes
12 @ 14
12 @ 16
12 @ 18
CloseGrip BP
12 @ 40
12 @ 50
10 @ 60
8 @ 65
Rope Pushdowns
12 @ 25
12 @ 30
12 @ 35
12 @ 45
Cable Pushdowns
12 @ 45
12 @ 50
12 @ 55
12 @ 65
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 29: Ben/Skulder
Squat - Helt ned, pause i bunden
12 @ 20
12 @ 40
10 @ 50
10 @ 60
8 @ 70
Stiff-legged Deadlift
12 @ 60
12 @ 70
12 @ 80
8 @ 100
Leg Extensions
12 @ 50
12 @ 110
12 @ 110
12 @ 110
Leg Curls
12 @ 40
12 @ 75
12 @ 75
12 @ 75
Seated DB Press
12 @ 12
12 @ 22
12 @ 26
12 @ 30
Standing Side Raises
12 @ 12
12 @ 12
12 @ 12
12 @ 12
Standing Rear Delt Cable
12 @ 15
12 @ 20
12 @ 25
8 @ 30
Shrugs
12 @ 60
12 @ 100
12 @ 130
12 @ 160
Standing Calf Raises
12 @ 90
12 @ 110
12 @ 130
Seated Calf Raises
12 @ 120
12 @ 130
12 @ 140
12 @ 150
Squat - Helt ned, pause i bunden
12 @ 20
12 @ 40
10 @ 50
10 @ 60
8 @ 70
Stiff-legged Deadlift
12 @ 60
12 @ 70
12 @ 80
8 @ 100
Leg Extensions
12 @ 50
12 @ 110
12 @ 110
12 @ 110
Leg Curls
12 @ 40
12 @ 75
12 @ 75
12 @ 75
Seated DB Press
12 @ 12
12 @ 22
12 @ 26
12 @ 30
Standing Side Raises
12 @ 12
12 @ 12
12 @ 12
12 @ 12
Standing Rear Delt Cable
12 @ 15
12 @ 20
12 @ 25
8 @ 30
Shrugs
12 @ 60
12 @ 100
12 @ 130
12 @ 160
Standing Calf Raises
12 @ 90
12 @ 110
12 @ 130
Seated Calf Raises
12 @ 120
12 @ 130
12 @ 140
12 @ 150
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 30: Ryg/Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
Cable Rows
12 @ 60
12 @ 80
12 @ 100
12 @ 115
Lat Pulldowns Wide Grip To Neck
12 @ 50
12 @ 60
12 @ 65
12 @ 75
Cable BOR
12 @ 70
12 @ 75
12 @ 85
12 @ 90
Cable Wings
12 @ 50
12 @ 55
12 @ 65
12 @ 70
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
12 @ 110
Barbell Preacher Curls
12 @ 30
12 @ 35
12 @ 40
12 @ 50
Seated Hammer Curls
10 @ 16
10 @ 18
10 @ 20
10 @ 22
Barbell Prone Curls
12 @ 20
12 @ 25
12 @ 30
Cable Curls
12 @ 30
12 @ 35
12 @ 45
12 @ 50
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
Cable Rows
12 @ 60
12 @ 80
12 @ 100
12 @ 115
Lat Pulldowns Wide Grip To Neck
12 @ 50
12 @ 60
12 @ 65
12 @ 75
Cable BOR
12 @ 70
12 @ 75
12 @ 85
12 @ 90
Cable Wings
12 @ 50
12 @ 55
12 @ 65
12 @ 70
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
12 @ 110
Barbell Preacher Curls
12 @ 30
12 @ 35
12 @ 40
12 @ 50
Seated Hammer Curls
10 @ 16
10 @ 18
10 @ 20
10 @ 22
Barbell Prone Curls
12 @ 20
12 @ 25
12 @ 30
Cable Curls
12 @ 30
12 @ 35
12 @ 45
12 @ 50
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 31: Bryst/Triceps
Incline BP Smith
12 @ 50
12 @ 60
10 @ 70
10 @ 80
Flat BP Smith
12 @ 50
12 @ 90
10 @ 110
8 @ 130
Decline BP Smith
12 @ 50
12 @ 70
10 @ 90
8 @ 110
Seated Incline DB Flyes
12 @ 16
12 @ 20
12 @ 24
10 @ 28
Flat DB Flyes
12 @ 14
12 @ 18
10 @ 22
CloseGrip BP
12 @ 50
12 @ 60
10 @ 70
Rope Pushdowns
12 @ 25
12 @ 30
12 @ 35
12 @ 45
Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
12 @ 70
Abs
Incline BP Smith
12 @ 50
12 @ 60
10 @ 70
10 @ 80
Flat BP Smith
12 @ 50
12 @ 90
10 @ 110
8 @ 130
Decline BP Smith
12 @ 50
12 @ 70
10 @ 90
8 @ 110
Seated Incline DB Flyes
12 @ 16
12 @ 20
12 @ 24
10 @ 28
Flat DB Flyes
12 @ 14
12 @ 18
10 @ 22
CloseGrip BP
12 @ 50
12 @ 60
10 @ 70
Rope Pushdowns
12 @ 25
12 @ 30
12 @ 35
12 @ 45
Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
12 @ 70
Abs
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 32: Ben/Skulder
Squat - Ass to the grass
10 @ 20
10 @ 40
10 @ 50
10 @ 60
8 @ 80
Stiff-legged Deadlift
12 @ 60
12 @ 80
12 @ 90
8 @ 110
Leg Extensions
12 @ 50
12 @ 110
12 @ 110
12 @ 110
Leg Curls
12 @ 40
12 @ 75
12 @ 75
12 @ 75
Seated DB Press
12 @ 20
12 @ 24
12 @ 30
12 @ 34
Seated Rear Delt Machine
12 @ 50
12 @ 60
12 @ 65
10 @ 75
Standing Side Raises
12 @ 8
12 @ 9
12 @ 10
12 @ 10
Standing EZ-Bar Front Raises
12 @ 20
12 @ 20
12 @ 20
12 @ 20
Shrugs
12 @ 60
12 @ 100
12 @ 140
10 @ 200
Standing Calf Raises
12 @ 90
12 @ 110
12 @ 130
Seated Calf Raises
12 @ 130
12 @ 140
12 @ 150
Underarme
Squat - Ass to the grass
10 @ 20
10 @ 40
10 @ 50
10 @ 60
8 @ 80
Stiff-legged Deadlift
12 @ 60
12 @ 80
12 @ 90
8 @ 110
Leg Extensions
12 @ 50
12 @ 110
12 @ 110
12 @ 110
Leg Curls
12 @ 40
12 @ 75
12 @ 75
12 @ 75
Seated DB Press
12 @ 20
12 @ 24
12 @ 30
12 @ 34
Seated Rear Delt Machine
12 @ 50
12 @ 60
12 @ 65
10 @ 75
Standing Side Raises
12 @ 8
12 @ 9
12 @ 10
12 @ 10
Standing EZ-Bar Front Raises
12 @ 20
12 @ 20
12 @ 20
12 @ 20
Shrugs
12 @ 60
12 @ 100
12 @ 140
10 @ 200
Standing Calf Raises
12 @ 90
12 @ 110
12 @ 130
Seated Calf Raises
12 @ 130
12 @ 140
12 @ 150
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 33: Ryg/Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
Cable Rows
12 @ 60
12 @ 80
12 @ 100
12 @ 115
Lat Pulldowns Wide Grip To Neck
12 @ 50
12 @ 60
12 @ 65
12 @ 75
Cable BOR
12 @ 70
12 @ 75
12 @ 85
12 @ 90
Cable Wings
12 @ 50
12 @ 55
12 @ 65
12 @ 70
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
12 @ 110
T-Bar Rows
12 @ 60
12 @ 70
12 @ 80
8 @ 100
Barbell Preacher Curls
12 @ 30
12 @ 35
12 @ 40
12 @ 50
Seated Hammer Curls
10 @ 14
10 @ 16
10 @ 18
10 @ 20
Barbell Prone Curls
12 @ 20
12 @ 20
12 @ 20
12 @ 20
Cable Curls
12 @ 30
12 @ 35
12 @ 45
12 @ 50
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
Cable Rows
12 @ 60
12 @ 80
12 @ 100
12 @ 115
Lat Pulldowns Wide Grip To Neck
12 @ 50
12 @ 60
12 @ 65
12 @ 75
Cable BOR
12 @ 70
12 @ 75
12 @ 85
12 @ 90
Cable Wings
12 @ 50
12 @ 55
12 @ 65
12 @ 70
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
12 @ 110
T-Bar Rows
12 @ 60
12 @ 70
12 @ 80
8 @ 100
Barbell Preacher Curls
12 @ 30
12 @ 35
12 @ 40
12 @ 50
Seated Hammer Curls
10 @ 14
10 @ 16
10 @ 18
10 @ 20
Barbell Prone Curls
12 @ 20
12 @ 20
12 @ 20
12 @ 20
Cable Curls
12 @ 30
12 @ 35
12 @ 45
12 @ 50
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 34: Bryst/Triceps
Incline BP
12 @ 50
12 @ 55
12 @ 60
12 @ 70
Flat BP Smith
12 @ 50
12 @ 90
10 @ 110
6 @ 140
Decline BP Smith
12 @ 50
12 @ 70
10 @ 90
8 @ 110
Seated Incline Cable Flyes
12 @ 15
12 @ 20
12 @ 25
Flat DB Flyes
12 @ 14
12 @ 18
10 @ 22
CloseGrip BP
12 @ 50
12 @ 60
12 @ 65
10 @ 70
Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45
Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
Incline BP
12 @ 50
12 @ 55
12 @ 60
12 @ 70
Flat BP Smith
12 @ 50
12 @ 90
10 @ 110
6 @ 140
Decline BP Smith
12 @ 50
12 @ 70
10 @ 90
8 @ 110
Seated Incline Cable Flyes
12 @ 15
12 @ 20
12 @ 25
Flat DB Flyes
12 @ 14
12 @ 18
10 @ 22
CloseGrip BP
12 @ 50
12 @ 60
12 @ 65
10 @ 70
Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45
Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Tid til nyt program det sidste stykke af bulk-fasen! Med fokus på 5x5 !
Dag 1: Bryst
Dag 2: Ben
Dag 3: Ryg
Dag 4: Skulder
Dag 5: Arme
Morgenvægt: 91.0 kg
Dag 1: Bryst
Flad BP
5 @ 80
5 @ 100
5 @ 110
5 @ 120
5 @ 130 - PR BOOOM
Decline BP
5 @ 80
5 @ 90
5 @ 100
5 @ 110
5 @ 120 - PR BOOOM!
Incline BP
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100 - PR BOOOM!
Standing Flyes
12 @ 20
12 @ 25
12 @ 30
Seated Incline Flyes
12 @ 20
12 @ 25
12 @ 30
T-BAR Press
12 @ 20
12 @ 30
12 @ 40
Dag 1: Bryst
Dag 2: Ben
Dag 3: Ryg
Dag 4: Skulder
Dag 5: Arme
Morgenvægt: 91.0 kg
Dag 1: Bryst
Flad BP
5 @ 80
5 @ 100
5 @ 110
5 @ 120
5 @ 130 - PR BOOOM
Decline BP
5 @ 80
5 @ 90
5 @ 100
5 @ 110
5 @ 120 - PR BOOOM!
Incline BP
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100 - PR BOOOM!
Standing Flyes
12 @ 20
12 @ 25
12 @ 30
Seated Incline Flyes
12 @ 20
12 @ 25
12 @ 30
T-BAR Press
12 @ 20
12 @ 30
12 @ 40
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Brugere online
Brugere der læser dette forum: Ingen tilmeldte brugere og 20 gæster
