Dag 2: Ben
Squat - Ass to the grass
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100 - PR
Deadlift
5 @ 100
5 @ 110
5 @ 120
5 @ 130
5 @ 140
Stiff-legged Deadlift
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Leg Extensions
10 @ 110
10 @ 110
10 @ 110
Leg Curls
10 @ 75
10 @ 75
10 @ 75
Leg Press
10 @ 100
10 @ 120
10 @ 140
Seated Calf Raises Superset Standing Calf Raises
12 @ 100 + 12 @ 90
12 @ 110 + 12 @ 110
12 @ 120 + 12 @ 130
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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
Dag 3: Ryg
T-Bar Rows
5 @ 80
5 @ 90
5 @ 100
5 @ 110
5 @ 120
BOR Underhand
5 @ 60
5 @ 80
5 @ 90
5 @ 100
5 @ 110
Cable Rows
10 @ 60
10 @ 80
10 @ 100
Pullups
12 @ BW
12 @ BW
12 @ BW
Pulldowns Behind Neck
10 @ 50
10 @ 60
10 @ 70
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
Abs
T-Bar Rows
5 @ 80
5 @ 90
5 @ 100
5 @ 110
5 @ 120
BOR Underhand
5 @ 60
5 @ 80
5 @ 90
5 @ 100
5 @ 110
Cable Rows
10 @ 60
10 @ 80
10 @ 100
Pullups
12 @ BW
12 @ BW
12 @ BW
Pulldowns Behind Neck
10 @ 50
10 @ 60
10 @ 70
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
Abs
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 4: Arme (Bytter om på arm og skulder dag idag, grundet træningspartner havde lidt bøvl med skulderen idag)
Reverse Bench Triceps
10 @ 40
10 @ 60
10 @ 70
Straight Bar Preacher Curls
10 @ 30
10 @ 40
10 @ 45
Tricep Overhead DB Extensions
10 @ 32
10 @ 36
10 @ 40
Seated Cable Curls
10 @ 30
10 @ 35
10 @ 45
French Press
10 @ 30
10 @ 40
10 @ 50
Hammer Curls
10 @ 18
10 @ 20
10 @ 22
Tricep Pushdowns
10 @ 50
10 @ 55
10 @ 65
Hercules Biceps
10 @ 15
10 @ 20
10 @ 25
Underarme
Reverse Bench Triceps
10 @ 40
10 @ 60
10 @ 70
Straight Bar Preacher Curls
10 @ 30
10 @ 40
10 @ 45
Tricep Overhead DB Extensions
10 @ 32
10 @ 36
10 @ 40
Seated Cable Curls
10 @ 30
10 @ 35
10 @ 45
French Press
10 @ 30
10 @ 40
10 @ 50
Hammer Curls
10 @ 18
10 @ 20
10 @ 22
Tricep Pushdowns
10 @ 50
10 @ 55
10 @ 65
Hercules Biceps
10 @ 15
10 @ 20
10 @ 25
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 5: Skulder
Overhead Press - Første gang jeg har kørt denne øvelse, teknikken skal klart forbedres!
5 @ 40
5 @ 45
5 @ 50
5 @ 55
5 @ 55
Shrugs
5 @ 140
5 @ 160
5 @ 180
5 @ 200
5 @ 220
Seated DB Shoulder Press
5 @ 32
5 @ 34
5 @ 36
5 @ 38
5 @ 40
Seated Side Raises
12 @ 10
12 @ 10
12 @ 10
Rear Delt Cable
12 @ 15
12 @ 20
12 @ 25
EZ-Bar Front Raises
12 @ 20
12 @ 20
12 @ 20
Overhead Press - Første gang jeg har kørt denne øvelse, teknikken skal klart forbedres!
5 @ 40
5 @ 45
5 @ 50
5 @ 55
5 @ 55
Shrugs
5 @ 140
5 @ 160
5 @ 180
5 @ 200
5 @ 220
Seated DB Shoulder Press
5 @ 32
5 @ 34
5 @ 36
5 @ 38
5 @ 40
Seated Side Raises
12 @ 10
12 @ 10
12 @ 10
Rear Delt Cable
12 @ 15
12 @ 20
12 @ 25
EZ-Bar Front Raises
12 @ 20
12 @ 20
12 @ 20
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 6: Bryst
Incline BP Smith
5 @ 80
5 @ 90
5 @ 100
5 @ 110
5 @ 120
Flad BP Smith
5 @ 80
5 @ 100
5 @ 110
5 @ 120
5 @ 130
Decline BP Smith
5 @ 80
5 @ 100
5 @ 110
5 @ 120
5 @ 125
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
Incline BP Smith
5 @ 80
5 @ 90
5 @ 100
5 @ 110
5 @ 120
Flad BP Smith
5 @ 80
5 @ 100
5 @ 110
5 @ 120
5 @ 130
Decline BP Smith
5 @ 80
5 @ 100
5 @ 110
5 @ 120
5 @ 125
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
Dag 7: Ben
Squat - Ass to the grass
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Deadlift
5 @ 100
5 @ 120
5 @ 130
5 @ 140
5 @ 150
Stiff-legged Deadlift
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Leg Extensions
10 @ 110
10 @ 110
10 @ 110
Leg Curls
10 @ 75
10 @ 75
10 @ 75
Leg Press
10 @ 100
10 @ 130
10 @ 160
Seated Calf Raises
12 @ 110
12 @ 120
12 @ 130
12 @ 140
12 @ 150
12 @ 160
Standing Calf Raises
12 @ 90
12@ 110
12 @130
Squat - Ass to the grass
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Deadlift
5 @ 100
5 @ 120
5 @ 130
5 @ 140
5 @ 150
Stiff-legged Deadlift
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Leg Extensions
10 @ 110
10 @ 110
10 @ 110
Leg Curls
10 @ 75
10 @ 75
10 @ 75
Leg Press
10 @ 100
10 @ 130
10 @ 160
Seated Calf Raises
12 @ 110
12 @ 120
12 @ 130
12 @ 140
12 @ 150
12 @ 160
Standing Calf Raises
12 @ 90
12@ 110
12 @130
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 8: Ryg
T-Bar Rows
5 @ 60
5 @ 70
5 @ 80
5 @ 85
5 @ 90
BOR Underhand
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Cable Rows
10 @ 60
10 @ 80
10 @ 100
Pullups
12 @ BW
12 @ BW
12 @ BW
Pulldowns Behind Neck
10 @ 50
10 @ 60
10 @ 70
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
Underarme
Side Abs
T-Bar Rows
5 @ 60
5 @ 70
5 @ 80
5 @ 85
5 @ 90
BOR Underhand
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Cable Rows
10 @ 60
10 @ 80
10 @ 100
Pullups
12 @ BW
12 @ BW
12 @ BW
Pulldowns Behind Neck
10 @ 50
10 @ 60
10 @ 70
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
Underarme
Side Abs
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 9: Skulder
Overhead Press
5 @ 40
5 @ 45
5 @ 50
5 @ 55
5 @ 60
Shrugs
5 @ 110
5 @ 140
5 @ 170
5 @ 190
5 @ 220
Seated DB Shoulder Press
5 @ 32
5 @ 34
5 @ 36
5 @ 38
5 @ 40
Standing Side Raises - Tripledropset
10 @ 14 + 10 @ 12 + 10 @ 10
10 @ 14 + 10 @ 12 + 10 @ 10
10 @ 14 + 10 @ 12 + 10 @ 10
Rear Delt Cable
12 @ 15
12 @ 20
12 @ 25
EZ-Bar Front Raises
12 @ 25
12 @ 25
12 @ 25
Seated Calf Raises
12 @ 110
12 @ 130
12 @ 150
Overhead Press
5 @ 40
5 @ 45
5 @ 50
5 @ 55
5 @ 60
Shrugs
5 @ 110
5 @ 140
5 @ 170
5 @ 190
5 @ 220
Seated DB Shoulder Press
5 @ 32
5 @ 34
5 @ 36
5 @ 38
5 @ 40
Standing Side Raises - Tripledropset
10 @ 14 + 10 @ 12 + 10 @ 10
10 @ 14 + 10 @ 12 + 10 @ 10
10 @ 14 + 10 @ 12 + 10 @ 10
Rear Delt Cable
12 @ 15
12 @ 20
12 @ 25
EZ-Bar Front Raises
12 @ 25
12 @ 25
12 @ 25
Seated Calf Raises
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 10: Arme
Reverse Bench Triceps
10 @ 40
10 @ 60
10 @ 80
Straight Bar Preacher Curls
10 @ 30
10 @ 40
10 @ 50
Tricep Overhead DB Extensions
10 @ 40
10 @ 40
10 @ 40
Seated Cable Curls
10 @ 35
10 @ 45
10 @ 50
French Press
10 @ 30
10 @ 40
10 @ 50
Hammer Curls
10 @ 20
10 @ 22
10 @ 24
Tricep Pushdowns
10 @ 50
10 @ 60
10 @ 70
Prone Barbell Curls
10 @ 20
10 @ 25
10 @ 25
Reverse Bench Triceps
10 @ 40
10 @ 60
10 @ 80
Straight Bar Preacher Curls
10 @ 30
10 @ 40
10 @ 50
Tricep Overhead DB Extensions
10 @ 40
10 @ 40
10 @ 40
Seated Cable Curls
10 @ 35
10 @ 45
10 @ 50
French Press
10 @ 30
10 @ 40
10 @ 50
Hammer Curls
10 @ 20
10 @ 22
10 @ 24
Tricep Pushdowns
10 @ 50
10 @ 60
10 @ 70
Prone Barbell Curls
10 @ 20
10 @ 25
10 @ 25
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 11: Bryst
Flad BP
5 @ 80
5 @ 100
5 @ 110
5 @ 120
5 @ 130
Decline BP
5 @ 80
5 @ 90
5 @ 100
5 @ 110
5 @ 130 - PR BOOOM!
Incline BP
5 @ 50
5 @ 60
5 @ 70
5 @ 80
5 @ 90
Standing Flyes
12 @ 20
12 @ 25
12 @ 30
Seated Incline Flyes
12 @ 20
12 @ 25
12 @ 30
Flad BP
5 @ 80
5 @ 100
5 @ 110
5 @ 120
5 @ 130
Decline BP
5 @ 80
5 @ 90
5 @ 100
5 @ 110
5 @ 130 - PR BOOOM!
Incline BP
5 @ 50
5 @ 60
5 @ 70
5 @ 80
5 @ 90
Standing Flyes
12 @ 20
12 @ 25
12 @ 30
Seated Incline Flyes
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 12: Ben
Squat
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Deadlift
5 @ 100
5 @ 110
5 @ 120
5 @ 130
5 @ 140
Stiff-legged Deadlift
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Leg Extensions
10 @ 110
10 @ 110
10 @ 110
Leg Curls
10 @ 75
10 @ 75
10 @ 75
Leg Press
10 @ 120
10 @ 140
10 @ 160
Seated Calf Raises
12 @ 110
12 @ 120
12 @ 130
12 @ 140
Standing Calf Raises
12 @ 90
12 @ 110
12 @ 130
12 @ 150
Weighted Abs Crunches
12 @ 10
12 @ 10
12 @ 10
12 @ 10
Squat
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Deadlift
5 @ 100
5 @ 110
5 @ 120
5 @ 130
5 @ 140
Stiff-legged Deadlift
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Leg Extensions
10 @ 110
10 @ 110
10 @ 110
Leg Curls
10 @ 75
10 @ 75
10 @ 75
Leg Press
10 @ 120
10 @ 140
10 @ 160
Seated Calf Raises
12 @ 110
12 @ 120
12 @ 130
12 @ 140
Standing Calf Raises
12 @ 90
12 @ 110
12 @ 130
12 @ 150
Weighted Abs Crunches
12 @ 10
12 @ 10
12 @ 10
12 @ 10
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 13: Ryg
T-Bar Rows
5 @ 60
5 @ 70
5 @ 80
5 @ 85
5 @ 90
BOR Underhand
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Cable Rows
10 @ 60
10 @ 80
10 @ 100
Pullups
12 @ BW
12 @ BW
12 @ BW
Pulldowns Behind Neck
10 @ 60
10 @ 70
10 @ 75
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
T-Bar Rows
5 @ 60
5 @ 70
5 @ 80
5 @ 85
5 @ 90
BOR Underhand
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Cable Rows
10 @ 60
10 @ 80
10 @ 100
Pullups
12 @ BW
12 @ BW
12 @ BW
Pulldowns Behind Neck
10 @ 60
10 @ 70
10 @ 75
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 14: Skulder
Overhead Press
5 @ 40
5 @ 45
5 @ 50
5 @ 55
5 @ 60
Shrugs
5 @ 100
5 @ 120
5 @ 140
5 @ 170
5 @ 190
Seated DB Shoulder Press
5 @ 32
5 @ 34
5 @ 36
5 @ 38
5 @ 40
Standing Side Raises - Tripledropset
10 @ 14 + 10 @ 12 + 10 @ 10
10 @ 14 + 10 @ 12 + 10 @ 10
10 @ 14 + 10 @ 12 + 10 @ 10
Rear Delt Cable
12 @ 15
12 @ 20
12 @ 25
EZ-Bar Front Raises
12 @ 25
12 @ 25
12 @ 25
Seated Calf Raises
12 @ 130
12 @ 140
12 @ 150
12 @ 160
12 @ 170
12 @ 180
Overhead Press
5 @ 40
5 @ 45
5 @ 50
5 @ 55
5 @ 60
Shrugs
5 @ 100
5 @ 120
5 @ 140
5 @ 170
5 @ 190
Seated DB Shoulder Press
5 @ 32
5 @ 34
5 @ 36
5 @ 38
5 @ 40
Standing Side Raises - Tripledropset
10 @ 14 + 10 @ 12 + 10 @ 10
10 @ 14 + 10 @ 12 + 10 @ 10
10 @ 14 + 10 @ 12 + 10 @ 10
Rear Delt Cable
12 @ 15
12 @ 20
12 @ 25
EZ-Bar Front Raises
12 @ 25
12 @ 25
12 @ 25
Seated Calf Raises
12 @ 130
12 @ 140
12 @ 150
12 @ 160
12 @ 170
12 @ 180
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 15: Arme
Reverse Bench Triceps
10 @ 40
10 @ 60
10 @ 85
Straight Bar Preacher Curls
10 @ 30
10 @ 40
10 @ 45
Tricep Overhead DB Extensions
10 @ 40
10 @ 40
10 @ 40
Seated Cable Curls
10 @ 35
10 @ 45
10 @ 50
French Press
10 @ 30
10 @ 40
10 @ 45
Hammer Curls
10 @ 22
10 @ 24
10 @ 26
Tricep Pushdowns
10 @ 50
10 @ 60
10 @ 70
Prone Barbell Curls
10 @ 20
10 @ 25
10 @ 30
Underarme
Reverse Bench Triceps
10 @ 40
10 @ 60
10 @ 85
Straight Bar Preacher Curls
10 @ 30
10 @ 40
10 @ 45
Tricep Overhead DB Extensions
10 @ 40
10 @ 40
10 @ 40
Seated Cable Curls
10 @ 35
10 @ 45
10 @ 50
French Press
10 @ 30
10 @ 40
10 @ 45
Hammer Curls
10 @ 22
10 @ 24
10 @ 26
Tricep Pushdowns
10 @ 50
10 @ 60
10 @ 70
Prone Barbell Curls
10 @ 20
10 @ 25
10 @ 30
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 16: Bryst
Flad BP Smith
5 @ 70
5 @ 90
5 @ 100
5 @ 120
5 @ 130
Decline BP Smith
5 @ 70
5 @ 90
5 @ 100
5 @ 110
5 @ 120
Incline BP
5 @ 50
5 @ 60
5 @ 70
5 @ 90
5 @ 100
Standing Flyes
12 @ 20
12 @ 25
12 @ 30
Seated Incline DB Flyes
12 @ 16
12 @ 20
12 @ 26
Flad BP Smith
5 @ 70
5 @ 90
5 @ 100
5 @ 120
5 @ 130
Decline BP Smith
5 @ 70
5 @ 90
5 @ 100
5 @ 110
5 @ 120
Incline BP
5 @ 50
5 @ 60
5 @ 70
5 @ 90
5 @ 100
Standing Flyes
12 @ 20
12 @ 25
12 @ 30
Seated Incline DB Flyes
12 @ 16
12 @ 20
12 @ 26
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 17: Ben
Squat
5 @ 60
5 @ 80
5 @ 90
5 @ 100
5 @ 120
Deadlift
5 @ 100
5 @ 120
5 @ 130
5 @ 140
5 @ 150
Stiff-legged Deadlift
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Leg Extensions
10 @ 110
10 @ 110
10 @ 110
Leg Curls
10 @ 75
10 @ 75
10 @ 75
Leg Press
10 @ 120
10 @ 150
10 @ 170
Seated Calf Raises
12 @ 110
12 @ 120
12 @ 130
12 @ 140
12 @ 150
12 @ 160
Weighted Abs Crunches
12 @ 10
12 @ 10
12 @ 10
12 @ 10
Squat
5 @ 60
5 @ 80
5 @ 90
5 @ 100
5 @ 120
Deadlift
5 @ 100
5 @ 120
5 @ 130
5 @ 140
5 @ 150
Stiff-legged Deadlift
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Leg Extensions
10 @ 110
10 @ 110
10 @ 110
Leg Curls
10 @ 75
10 @ 75
10 @ 75
Leg Press
10 @ 120
10 @ 150
10 @ 170
Seated Calf Raises
12 @ 110
12 @ 120
12 @ 130
12 @ 140
12 @ 150
12 @ 160
Weighted Abs Crunches
12 @ 10
12 @ 10
12 @ 10
12 @ 10
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 18: Rygtræning om aftenen i AngerGym. Fedt!
Dag 19: Skulder i mit eget center.
Dag 19: Skulder i mit eget center.
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 20: arme og underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 21: Bryst
Flad BP Smith
5 @ 50
5 @ 80
5 @ 100
5 @ 120
5 @ 140
Decline BP Smith
5 @ 70
5 @ 90
5 @ 100
5 @ 110
5 @ 120
Incline BP Smith
5 @ 50
5 @ 60
5 @ 70
5 @ 90
5 @ 100
Standing Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Seated Incline Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Seated Calf Raises
12 @ 120
12 @ 130
12 @ 140
12 @ 150
12 @ 160
12 @ 170
Flad BP Smith
5 @ 50
5 @ 80
5 @ 100
5 @ 120
5 @ 140
Decline BP Smith
5 @ 70
5 @ 90
5 @ 100
5 @ 110
5 @ 120
Incline BP Smith
5 @ 50
5 @ 60
5 @ 70
5 @ 90
5 @ 100
Standing Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Seated Incline Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Seated Calf Raises
12 @ 120
12 @ 130
12 @ 140
12 @ 150
12 @ 160
12 @ 170
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 22: Ryg
T-Bar Rows
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
BOR Underhand
5 @ 80
5 @ 80
5 @ 90
5 @ 100
5 @ 110
Cable Rows
10 @ 60
10 @ 80
10 @ 100
Pullups
12 @ BW
12 @ BW
12 @ BW
Pulldowns Behind Neck
10 @ 60
10 @ 70
10 @ 75
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
T-Bar Rows
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
BOR Underhand
5 @ 80
5 @ 80
5 @ 90
5 @ 100
5 @ 110
Cable Rows
10 @ 60
10 @ 80
10 @ 100
Pullups
12 @ BW
12 @ BW
12 @ BW
Pulldowns Behind Neck
10 @ 60
10 @ 70
10 @ 75
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 23: Ben
Squat
5 @ 60
5 @ 80
5 @ 90
5 @ 100
5 @ 140
Deadlift
5 @ 100
5 @ 110
5 @ 120
5 @ 130
5 @ 140
Stiff-legged Deadlift
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Leg Extensions
10 @ 110
10 @ 110
10 @ 110
Leg Curls
10 @ 75
10 @ 75
10 @ 75
Leg Press
10 @ 120
10 @ 140
10 @ 160
Seated Calf Raises
12 @ 120
12 @ 130
12 @ 140
12 @ 150
12 @ 160
12 @ 170
Squat
5 @ 60
5 @ 80
5 @ 90
5 @ 100
5 @ 140
Deadlift
5 @ 100
5 @ 110
5 @ 120
5 @ 130
5 @ 140
Stiff-legged Deadlift
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Leg Extensions
10 @ 110
10 @ 110
10 @ 110
Leg Curls
10 @ 75
10 @ 75
10 @ 75
Leg Press
10 @ 120
10 @ 140
10 @ 160
Seated Calf Raises
12 @ 120
12 @ 130
12 @ 140
12 @ 150
12 @ 160
12 @ 170
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 24: Skulder
Overhead Press
5 @ 40
5 @ 50
5 @ 55
5 @ 60
5 @ 65 - PR
Shrugs
5 @ 100
5 @ 130
5 @ 160
5 @ 180
5 @ 200
Seated Side Raises - Tripledropset
10 @ 10 + 10 @ 8 + 10 @ 6
10 @ 10 + 10 @ 8 + 10 @ 6
10 @ 10 + 10 @ 8 + 10 @ 6
Rear Delt Cable
12 @ 15
12 @ 20
12 @ 25
Plate Front Raises
12 @ 20
12 @ 20
12 @ 20
Overhead Press
5 @ 40
5 @ 50
5 @ 55
5 @ 60
5 @ 65 - PR
Shrugs
5 @ 100
5 @ 130
5 @ 160
5 @ 180
5 @ 200
Seated Side Raises - Tripledropset
10 @ 10 + 10 @ 8 + 10 @ 6
10 @ 10 + 10 @ 8 + 10 @ 6
10 @ 10 + 10 @ 8 + 10 @ 6
Rear Delt Cable
12 @ 15
12 @ 20
12 @ 25
Plate Front Raises
12 @ 20
12 @ 20
12 @ 20
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 25: Arme
Superset: Fransk Pres & Straight Bar Preacher Curls
12 @ 30 + 12 @ 30
12 @ 35 + 12 @ 35
12 @ 40 + 12 @ 40
Superset: Tricep Pushdowns & Hammer Curls DB
12 @ 65 + 12 @ 16
12 @ 75 + 12 @ 20
12 @ 85 + 12 @ 24
Superset: Tricep Rope Pushdowns & Prone DB Curls
12 @ 35 + 12 @ 14
12 @ 45 + 12 @ 14
12 @ 50 + 12 @ 16
Superset: Tricep Bench Press & EZ Bar Preacher Curls
12 @ 40 + 12 @ 30
12 @ 50 + 12 @ 35
12 @ 60 + 12 @ 40
Underarme
Superset: Fransk Pres & Straight Bar Preacher Curls
12 @ 30 + 12 @ 30
12 @ 35 + 12 @ 35
12 @ 40 + 12 @ 40
Superset: Tricep Pushdowns & Hammer Curls DB
12 @ 65 + 12 @ 16
12 @ 75 + 12 @ 20
12 @ 85 + 12 @ 24
Superset: Tricep Rope Pushdowns & Prone DB Curls
12 @ 35 + 12 @ 14
12 @ 45 + 12 @ 14
12 @ 50 + 12 @ 16
Superset: Tricep Bench Press & EZ Bar Preacher Curls
12 @ 40 + 12 @ 30
12 @ 50 + 12 @ 35
12 @ 60 + 12 @ 40
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
The cut has begun!
Morgenvægt: 94 kg
Dag 1: Bryst
5 min opvarmning cykel
Incline BP Smith
12 @ 50
12 @ 70
12 @ 80
10 @ 90
Decline BP Smith
12 @ 70
12 @ 90
10 @ 110
Flat BP Tripledropset
10 @ 100 + 10 @ 80 + 10 @ 60 (OFFENSIVT!!!!)
10 @ 80 + 10 @ 70 + 10 @ 60
10 @ 70 + 10 @ 60 + 10 @ 50
Decline Cable Flyes
12 @ 15
12 @ 20
12 @ 25
Incline Cable Flyes
12 @ 20
12 @ 25
12 @ 30
10 min HIIT cykel
Morgenvægt: 94 kg
Dag 1: Bryst
5 min opvarmning cykel
Incline BP Smith
12 @ 50
12 @ 70
12 @ 80
10 @ 90
Decline BP Smith
12 @ 70
12 @ 90
10 @ 110
Flat BP Tripledropset
10 @ 100 + 10 @ 80 + 10 @ 60 (OFFENSIVT!!!!)
10 @ 80 + 10 @ 70 + 10 @ 60
10 @ 70 + 10 @ 60 + 10 @ 50
Decline Cable Flyes
12 @ 15
12 @ 20
12 @ 25
Incline Cable Flyes
12 @ 20
12 @ 25
12 @ 30
10 min HIIT cykel
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 2: Ben
Squat
10 @ 60
10 @ 80
10 @ 100
Stiff-legged deadlift
10 @ 60
10 @ 70
10 @ 80
Superset: Leg Extensions & Leg Curls
10 @ 110 + 10 @ 75
10 @ 110 + 10 @ 75
10 @ 110 + 10 @ 75
Leg Press
10 @ 120
10 @ 140
10 @ 160
Seated Calf Raises
12 @ 120
12 @ 130
12 @ 140
12 @ 150
12 @ 160
12 @ 170
Weighted Abs Crunches
12 @ 10
12 @ 10
12 @ 10
10 min Incline Powerwalk
Squat
10 @ 60
10 @ 80
10 @ 100
Stiff-legged deadlift
10 @ 60
10 @ 70
10 @ 80
Superset: Leg Extensions & Leg Curls
10 @ 110 + 10 @ 75
10 @ 110 + 10 @ 75
10 @ 110 + 10 @ 75
Leg Press
10 @ 120
10 @ 140
10 @ 160
Seated Calf Raises
12 @ 120
12 @ 130
12 @ 140
12 @ 150
12 @ 160
12 @ 170
Weighted Abs Crunches
12 @ 10
12 @ 10
12 @ 10
10 min Incline Powerwalk
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 3: Ryg
5 min opvarmning Cykel
Superset: T-Bar Rows & Pull-ups
12 @ 40 + 12 @ BW
12 @ 55 + 12 @ BW
12 @ 65 + 12 @ BW
Overhand BOR
12 @ 40
12 @ 60
12 @ 80
Superset: Cable Rows & Cable Wings
12 @ 60 + 12 @ 55
12 @ 80 + 12 @ 65
12 @ 100 + 12 @ 70
Superset: Pulldowns Neck & Lænd Maskine
12 @ 60 + 12 @ 110
12 @ 70 + 12 @ 110
12 @ 80 + 12 @ 110
Side-Abs
20 @ 20
20 @ 20
20 @ 20
10 min HIIT cykel
Vægttest på maskine: 90.0 kg - 12% fedt.
5 min opvarmning Cykel
Superset: T-Bar Rows & Pull-ups
12 @ 40 + 12 @ BW
12 @ 55 + 12 @ BW
12 @ 65 + 12 @ BW
Overhand BOR
12 @ 40
12 @ 60
12 @ 80
Superset: Cable Rows & Cable Wings
12 @ 60 + 12 @ 55
12 @ 80 + 12 @ 65
12 @ 100 + 12 @ 70
Superset: Pulldowns Neck & Lænd Maskine
12 @ 60 + 12 @ 110
12 @ 70 + 12 @ 110
12 @ 80 + 12 @ 110
Side-Abs
20 @ 20
20 @ 20
20 @ 20
10 min HIIT cykel
Vægttest på maskine: 90.0 kg - 12% fedt.
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 4: Skulder
5 min opvarmning
Smith Machine Shoulder Press Tripledropset
10 @ 70 + 10 @ 50 + 10 @ 30
10 @ 80 + 10 @ 60 + 10 @ 40
10 @ 90 + 10 @ 70 + 10 @ 50
Superset: Rear Delt Cable & EZ-Bar Front Raises
10 @ 15 + 10 @ 30
10 @ 20 + 10 @ 30
10 @ 25 + 10 @ 30
Seated Side Raises Tripledropset
10 @ 10 + 10 @ 8 + 10 @ 6
10 @ 10 + 10 @ 8 + 10 @ 6
10 @ 10 + 10 @ 8 + 10 @ 6
Barbell Upright Row Tripledropset
10 @ 30 + 10 @ 25 + 10 @ 20
10 @ 30 + 10 @ 25 + 10 @ 20
10 @ 30 + 10 @ 25 + 10 @ 20
Rear Delt Machine
10 @ 65
10 @ 75
10 @ 85
Shrugs
10 @ 100
10 @ 130
10 @ 160
10 min Incline Powerwalk
5 min opvarmning
Smith Machine Shoulder Press Tripledropset
10 @ 70 + 10 @ 50 + 10 @ 30
10 @ 80 + 10 @ 60 + 10 @ 40
10 @ 90 + 10 @ 70 + 10 @ 50
Superset: Rear Delt Cable & EZ-Bar Front Raises
10 @ 15 + 10 @ 30
10 @ 20 + 10 @ 30
10 @ 25 + 10 @ 30
Seated Side Raises Tripledropset
10 @ 10 + 10 @ 8 + 10 @ 6
10 @ 10 + 10 @ 8 + 10 @ 6
10 @ 10 + 10 @ 8 + 10 @ 6
Barbell Upright Row Tripledropset
10 @ 30 + 10 @ 25 + 10 @ 20
10 @ 30 + 10 @ 25 + 10 @ 20
10 @ 30 + 10 @ 25 + 10 @ 20
Rear Delt Machine
10 @ 65
10 @ 75
10 @ 85
Shrugs
10 @ 100
10 @ 130
10 @ 160
10 min Incline Powerwalk
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 5: Arme
5 min opvarmning incline powerwalk.
Superset: Straight Bar Preacher Curls & Fransk Pres
12 @ 30 + 12 @ 30
12 @ 40 + 12 @ 40
12 @ 45 + 12 @ 45
Superset: Close-Grip BenchPress & Hammer DB Curls
12 @ 60 + 12 @ 18
12 @ 70 + 12 @ 22
10 @ 80 + 12 @ 26
Superset: Seated Cable Curls & Overhead DB Tricep Extensions
12 @ 35 + 12 @ 40
12 @ 45 + 12 @ 40
12 @ 50 + 12 @ 40
Superset: Prone DB Curls & Tricep Pushdowns Cable
12 @ 12 + 12 @ 50
12 @ 14 + 12 @ 55
12 @ 16 + 12 @ 65
5 min opvarmning incline powerwalk.
Superset: Straight Bar Preacher Curls & Fransk Pres
12 @ 30 + 12 @ 30
12 @ 40 + 12 @ 40
12 @ 45 + 12 @ 45
Superset: Close-Grip BenchPress & Hammer DB Curls
12 @ 60 + 12 @ 18
12 @ 70 + 12 @ 22
10 @ 80 + 12 @ 26
Superset: Seated Cable Curls & Overhead DB Tricep Extensions
12 @ 35 + 12 @ 40
12 @ 45 + 12 @ 40
12 @ 50 + 12 @ 40
Superset: Prone DB Curls & Tricep Pushdowns Cable
12 @ 12 + 12 @ 50
12 @ 14 + 12 @ 55
12 @ 16 + 12 @ 65
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 6: Bryst
5 min opvarmning cykel
Flat BP BB
12 @ 90
10 @ 100
8 @ 110
Decline BP Smith Tripledropset
12 @ 90 + 12 @ 70 + 12 @ 50
12 @ 90 + 12 @ 70 + 12 @ 50
12 @ 90 + 12 @ 70 + 12 @ 50
Incline BP Smith
12 @ 50
12 @ 60
12 @ 70
Decline Cable Flyes
12 @ 15
12 @ 20
12 @ 25
Incline Cable Flyes
12 @ 20
12 @ 25
12 @ 30
10 min HIIT cykel
5 min opvarmning cykel
Flat BP BB
12 @ 90
10 @ 100
8 @ 110
Decline BP Smith Tripledropset
12 @ 90 + 12 @ 70 + 12 @ 50
12 @ 90 + 12 @ 70 + 12 @ 50
12 @ 90 + 12 @ 70 + 12 @ 50
Incline BP Smith
12 @ 50
12 @ 60
12 @ 70
Decline Cable Flyes
12 @ 15
12 @ 20
12 @ 25
Incline Cable Flyes
12 @ 20
12 @ 25
12 @ 30
10 min HIIT cykel
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 7: Ben
5 min opvarmning
Deadlift
10 @ 90
10 @ 130
8 @ 140
Stiff-legged Deadlift
10 @ 60
10 @ 80
10 @ 100
Squat
10 @ 40
10 @ 60
10 @ 80
Leg Press
10 @ 130
10 @ 150
10 @ 170
Leg Extensions tripledropset
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 100 + 10 @ 75 + 10 @ 50
Leg Curls tripledropset
10 @ 75 + 10 @ 60 + 10 @ 45
10 @ 75 + 10 @ 60 + 10 @ 45
10 @ 75 + 10 @ 60 + 10 @ 45
Seated Calf Raises tripledropset
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
Abs
5 min opvarmning
Deadlift
10 @ 90
10 @ 130
8 @ 140
Stiff-legged Deadlift
10 @ 60
10 @ 80
10 @ 100
Squat
10 @ 40
10 @ 60
10 @ 80
Leg Press
10 @ 130
10 @ 150
10 @ 170
Leg Extensions tripledropset
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 100 + 10 @ 75 + 10 @ 50
Leg Curls tripledropset
10 @ 75 + 10 @ 60 + 10 @ 45
10 @ 75 + 10 @ 60 + 10 @ 45
10 @ 75 + 10 @ 60 + 10 @ 45
Seated Calf Raises tripledropset
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
Abs
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
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