Dag 42: Ben
Squat
12 @ 20
12 @ 40
12 @ 60
10 @ 100
Stiff-legged Deadlift
12 @ 60
12 @ 60
12 @ 60
Leg Press
12 @ 150
12 @ 150
12 @ 150
Leg Curls
12 @ 75
12 @ 75
12 @ 75
Leg Extensions
12 @ 75
12 @ 75
12 @ 75
Seated Calf Raises
20 @ 150
20 @ 150
20 @ 150
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Tilbudsguide, uge 45, 2019
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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
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Gæster: 1280
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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 43: Ryg
Pullups
12 @ BW
12 @ BW
12 @ BW
BOR
12 @ 60
12 @ 70
12 @ 80
Seated Cable Rows
12 @ 60
12 @ 70
12 @ 75
Lat Pulldowns
12 @ 50
12 @ 60
12 @ 75
Superset: Reverse Lat Pulldowns & Lænd Maskine
12 @ 50 + 12 @ 110
12 @ 60 + 12 @ 110
12 @ 75 + 12 @ 110
Hyperextensions
12 @ BW+10kg
12 @ BW+20kg
Tripledropset:
12 @ BW+20kg + 12 @ BW+10kg + 12 @ BW
10 min incline power walk
Abs
Pullups
12 @ BW
12 @ BW
12 @ BW
BOR
12 @ 60
12 @ 70
12 @ 80
Seated Cable Rows
12 @ 60
12 @ 70
12 @ 75
Lat Pulldowns
12 @ 50
12 @ 60
12 @ 75
Superset: Reverse Lat Pulldowns & Lænd Maskine
12 @ 50 + 12 @ 110
12 @ 60 + 12 @ 110
12 @ 75 + 12 @ 110
Hyperextensions
12 @ BW+10kg
12 @ BW+20kg
Tripledropset:
12 @ BW+20kg + 12 @ BW+10kg + 12 @ BW
10 min incline power walk
Abs
-
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- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
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- Galleri: Intet galleri
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Dag 44: Skulder
Seated Smith Press
12 @ 50
12 @ 70
10 @ 80
Standing Rear Delt Cable Flyes Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
Superset: Seated Front Raises & Seated Side Raises
12 @ 10 + 12 @ 10
12 @ 10 + 12 @ 10
12 @ 10 + 12 @ 10
Rear Delt Machine
12 @ 60
12 @ 65
12 @ 75
Hanging Side Raises
12 @ 14
12 @ 16
12 @ 18
Shrugs
12 @ 60
12 @ 100
12 @ 140
Tripledropset
10 @ 140 + 10 @ 100 + 10 @ 60
10 min incline power walk
Seated Smith Press
12 @ 50
12 @ 70
10 @ 80
Standing Rear Delt Cable Flyes Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
Superset: Seated Front Raises & Seated Side Raises
12 @ 10 + 12 @ 10
12 @ 10 + 12 @ 10
12 @ 10 + 12 @ 10
Rear Delt Machine
12 @ 60
12 @ 65
12 @ 75
Hanging Side Raises
12 @ 14
12 @ 16
12 @ 18
Shrugs
12 @ 60
12 @ 100
12 @ 140
Tripledropset
10 @ 140 + 10 @ 100 + 10 @ 60
10 min incline power walk
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
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Dag 45: Cardio
45 min SPC
Abs
Underarme
45 min SPC
Abs
Underarme
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- Kostplan: Vis kostplan
Dag 46: Arme
Superset: BB Preacher Curls & Cable Pushdowns
12 @ 30 + 12 @ 45
12 @ 35 + 12 @ 50
12 @ 40 + 12 @ 55
Superset: DB Hammer Curls & Rope Pushdowns
12 @ 18 + 12 @ 30
12 @ 20 + 12 @ 30
12 @ 22 + 12 @ 30
Superset: Prone Incline BB & CG BP
12 @ 25 + 12 @ 50
12 @ 25 + 12 @ 50
12 @ 25 + 12 @ 50
Superset: Seated Bicep Curls DB & Overhead EZ-Bar Tricep Extensions
12 @ 12 + 12 @ 30
12 @ 12 + 12 @ 30
12 @ 12 + 12 @ 30
Tripledropset: Seated Calf Raises
12 @ 140 + 12 @ 120 + 12 @ 100
12 @ 140 + 12 @ 120 + 12 @ 100
12 @ 140 + 12 @ 120 + 12 @ 100
Superset: BB Preacher Curls & Cable Pushdowns
12 @ 30 + 12 @ 45
12 @ 35 + 12 @ 50
12 @ 40 + 12 @ 55
Superset: DB Hammer Curls & Rope Pushdowns
12 @ 18 + 12 @ 30
12 @ 20 + 12 @ 30
12 @ 22 + 12 @ 30
Superset: Prone Incline BB & CG BP
12 @ 25 + 12 @ 50
12 @ 25 + 12 @ 50
12 @ 25 + 12 @ 50
Superset: Seated Bicep Curls DB & Overhead EZ-Bar Tricep Extensions
12 @ 12 + 12 @ 30
12 @ 12 + 12 @ 30
12 @ 12 + 12 @ 30
Tripledropset: Seated Calf Raises
12 @ 140 + 12 @ 120 + 12 @ 100
12 @ 140 + 12 @ 120 + 12 @ 100
12 @ 140 + 12 @ 120 + 12 @ 100
-
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- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 47: Bryst
Flat BP
12 @ 60
12 @ 80
10 @ 90
10 @ 100
Decline BP
12 @ 60
12 @ 80
10 @ 90
Incline BP
12 @ 40
12 @ 50
12 @ 60
Incline DB Flyes
12 @ 20
12 @ 22
12 @ 24
Flat DB Flyes
12 @ 18
12 @ 20
12 @ 22
10 min Incline Powerwalk
Flat BP
12 @ 60
12 @ 80
10 @ 90
10 @ 100
Decline BP
12 @ 60
12 @ 80
10 @ 90
Incline BP
12 @ 40
12 @ 50
12 @ 60
Incline DB Flyes
12 @ 20
12 @ 22
12 @ 24
Flat DB Flyes
12 @ 18
12 @ 20
12 @ 22
10 min Incline Powerwalk
-
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- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
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- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 48: Ben
Squat
12 @ 20
12 @ 40
12 @ 60
10 @ 100
Stiff-legged Deadlift
12 @ 60
12 @ 60
12 @ 60
Leg Curls
12 @ 75
12 @ 75
12 @ 75
Tripledropset:
10 @ 75 + 10 @ 60 + 10 @ 50
Leg Extensions
12 @ 75
12 @ 75
12 @ 75
Tripledropset:
10 @ 100 + 10 @ 75 + 10 @ 50
Seated Calf Raises Tripledropset
10 @ 140 + 10 @ 120 + 10 @ 100
10 @ 140 + 10 @ 120 + 10 @ 100
10 @ 140 + 10 @ 120 + 10 @ 100
Abs
10 min incline power walk
Squat
12 @ 20
12 @ 40
12 @ 60
10 @ 100
Stiff-legged Deadlift
12 @ 60
12 @ 60
12 @ 60
Leg Curls
12 @ 75
12 @ 75
12 @ 75
Tripledropset:
10 @ 75 + 10 @ 60 + 10 @ 50
Leg Extensions
12 @ 75
12 @ 75
12 @ 75
Tripledropset:
10 @ 100 + 10 @ 75 + 10 @ 50
Seated Calf Raises Tripledropset
10 @ 140 + 10 @ 120 + 10 @ 100
10 @ 140 + 10 @ 120 + 10 @ 100
10 @ 140 + 10 @ 120 + 10 @ 100
Abs
10 min incline power walk
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 49: Ryg
Pullups
12 @ BW
12 @ BW
12 @ BW
BOR
12 @ 60
12 @ 70
12 @ 80
Seated Cable Rows
12 @ 60
12 @ 70
12 @ 75
Lat Pulldowns
12 @ 50
12 @ 60
12 @ 75
Superset: Reverse Lat Pulldowns & Lænd Maskine
12 @ 50 + 12 @ 110
12 @ 60 + 12 @ 110
12 @ 75 + 12 @ 110
Hyperextensions
12 @ BW+10kg
12 @ BW+20kg
Tripledropset:
12 @ BW+20kg + 12 @ BW+10kg + 12 @ BW
Pullups
12 @ BW
12 @ BW
12 @ BW
BOR
12 @ 60
12 @ 70
12 @ 80
Seated Cable Rows
12 @ 60
12 @ 70
12 @ 75
Lat Pulldowns
12 @ 50
12 @ 60
12 @ 75
Superset: Reverse Lat Pulldowns & Lænd Maskine
12 @ 50 + 12 @ 110
12 @ 60 + 12 @ 110
12 @ 75 + 12 @ 110
Hyperextensions
12 @ BW+10kg
12 @ BW+20kg
Tripledropset:
12 @ BW+20kg + 12 @ BW+10kg + 12 @ BW
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 50: Skulder
Seated Smith Press
12 @ 50
12 @ 70
10 @ 80
Standing Rear Delt Cable Flyes Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
Superset: Seated Front Raises & Seated Side Raises
12 @ 10 + 12 @ 10
12 @ 10 + 12 @ 10
12 @ 10 + 12 @ 10
Rear Delt Machine
12 @ 60
12 @ 65
12 @ 75
Hanging Side Raises
12 @ 14
12 @ 16
12 @ 18
Shrugs
12 @ 60
12 @ 100
12 @ 140
Tripledropset
10 @ 140 + 10 @ 100 + 10 @ 60
Seated Smith Press
12 @ 50
12 @ 70
10 @ 80
Standing Rear Delt Cable Flyes Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
Superset: Seated Front Raises & Seated Side Raises
12 @ 10 + 12 @ 10
12 @ 10 + 12 @ 10
12 @ 10 + 12 @ 10
Rear Delt Machine
12 @ 60
12 @ 65
12 @ 75
Hanging Side Raises
12 @ 14
12 @ 16
12 @ 18
Shrugs
12 @ 60
12 @ 100
12 @ 140
Tripledropset
10 @ 140 + 10 @ 100 + 10 @ 60
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 51: Arme
Superset: BB Preacher Curls & Cable Pushdowns
12 @ 30 + 12 @ 45
12 @ 35 + 12 @ 50
12 @ 40 + 12 @ 55
Superset: DB Hammer Curls & Rope Pushdowns
12 @ 18 + 12 @ 30
12 @ 20 + 12 @ 30
12 @ 22 + 12 @ 30
Superset: Prone Incline BB & CG BP
12 @ 25 + 12 @ 50
12 @ 25 + 12 @ 50
12 @ 25 + 12 @ 50
Superset: Seated Bicep Curls DB & Overhead EZ-Bar Tricep Extensions
12 @ 12 + 12 @ 30
12 @ 12 + 12 @ 30
12 @ 12 + 12 @ 30
Superset: BB Preacher Curls & Cable Pushdowns
12 @ 30 + 12 @ 45
12 @ 35 + 12 @ 50
12 @ 40 + 12 @ 55
Superset: DB Hammer Curls & Rope Pushdowns
12 @ 18 + 12 @ 30
12 @ 20 + 12 @ 30
12 @ 22 + 12 @ 30
Superset: Prone Incline BB & CG BP
12 @ 25 + 12 @ 50
12 @ 25 + 12 @ 50
12 @ 25 + 12 @ 50
Superset: Seated Bicep Curls DB & Overhead EZ-Bar Tricep Extensions
12 @ 12 + 12 @ 30
12 @ 12 + 12 @ 30
12 @ 12 + 12 @ 30
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 52: Cardio
30 min løbetur
30 min løbetur
-
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Dag 53: Bryst
Incline DB Press
12 @ 20
12 @ 32
12 @ 36
10 @ 40
Flat DB Press Dropsets
10 @ 32 + 10 @ 20
10 @ 32 + 10 @ 20
10 @ 32 + 10 @ 20
Decline DB Press Dropsets
10 @ 32 + 10 @ 20
10 @ 32 + 10 @ 20
10 @ 32 + 10 @ 20
Incline DB Flyes Dropsets
12 @ 22 + 12 @ 16
12 @ 24 + 12 @ 16
12 @ 26 + 12 @ 16
Standing Cable Flyes Dropsets
12 @ 30 + 12 @ 20
12 @ 30 + 12 @ 20
12 @ 30 + 12 @ 20
10 min incline power walk
Incline DB Press
12 @ 20
12 @ 32
12 @ 36
10 @ 40
Flat DB Press Dropsets
10 @ 32 + 10 @ 20
10 @ 32 + 10 @ 20
10 @ 32 + 10 @ 20
Decline DB Press Dropsets
10 @ 32 + 10 @ 20
10 @ 32 + 10 @ 20
10 @ 32 + 10 @ 20
Incline DB Flyes Dropsets
12 @ 22 + 12 @ 16
12 @ 24 + 12 @ 16
12 @ 26 + 12 @ 16
Standing Cable Flyes Dropsets
12 @ 30 + 12 @ 20
12 @ 30 + 12 @ 20
12 @ 30 + 12 @ 20
10 min incline power walk
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 54: Ben
Squats
12 @ 20
12 @ 40
12 @ 60
10 @ 100
Stiff-legged Deadlift
12 @ 60
12 @ 60
12 @ 60
10x10 Leg Extensions
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10x10 Leg Curls
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
Seated Calf Raises Tripledropset
10 @ 140 + 10 @ 120 + 10 @ 100
10 @ 140 + 10 @ 120 + 10 @ 100
10 @ 140 + 10 @ 120 + 10 @ 100
Shit en god bentræning idag! Helt færdig!!!
Squats
12 @ 20
12 @ 40
12 @ 60
10 @ 100
Stiff-legged Deadlift
12 @ 60
12 @ 60
12 @ 60
10x10 Leg Extensions
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10x10 Leg Curls
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
Seated Calf Raises Tripledropset
10 @ 140 + 10 @ 120 + 10 @ 100
10 @ 140 + 10 @ 120 + 10 @ 100
10 @ 140 + 10 @ 120 + 10 @ 100
Shit en god bentræning idag! Helt færdig!!!
-
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- Indlæg: 784
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- Logbog: Vis logbog
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- Kostplan: Vis kostplan
Dag 55: Ryg
Pullups
12 @ BW
12 @ BW
12 @ BW
BOR
12 @ 60
12 @ 70
12 @ 80
Seated Cable Rows
12 @ 60
12 @ 75
12 @ 90
Lat Pulldowns
12 @ 50
12 @ 60
12 @ 75
Superset: Reverse Lat Pulldowns & Lænd Maskine
12 @ 50 + 12 @ 110
12 @ 60 + 12 @ 110
12 @ 75 + 12 @ 110
Hyperextensions
12 @ BW+10kg
12 @ BW+20kg
Tripledropset:
12 @ BW+20kg + 12 @ BW+10kg + 12 @ BW
Pullups
12 @ BW
12 @ BW
12 @ BW
BOR
12 @ 60
12 @ 70
12 @ 80
Seated Cable Rows
12 @ 60
12 @ 75
12 @ 90
Lat Pulldowns
12 @ 50
12 @ 60
12 @ 75
Superset: Reverse Lat Pulldowns & Lænd Maskine
12 @ 50 + 12 @ 110
12 @ 60 + 12 @ 110
12 @ 75 + 12 @ 110
Hyperextensions
12 @ BW+10kg
12 @ BW+20kg
Tripledropset:
12 @ BW+20kg + 12 @ BW+10kg + 12 @ BW
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 56: Skulder
Seated Military Press
12 @ 20
12 @ 40
12 @ 50
10 @ 60
Cable Rear Delt Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
Seated Side Raises Dropset
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
Standing Front Raises Dropset
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
Seated Machine Rear Delt
12 @ 40
12 @ 50
12 @ 60
Shrugs
15 @ 100
15 @ 100
15 @ 100
12 min cardio
Seated Military Press
12 @ 20
12 @ 40
12 @ 50
10 @ 60
Cable Rear Delt Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
Seated Side Raises Dropset
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
Standing Front Raises Dropset
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
Seated Machine Rear Delt
12 @ 40
12 @ 50
12 @ 60
Shrugs
15 @ 100
15 @ 100
15 @ 100
12 min cardio
-
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Formen på nuværende tidspunkt, helt relaxed - 190 cm og cirka 85 kg - vil skyde på omtrent 10% BF.
Kold form kropsmål
Guns: 42cm
Underarme: 35cm
Bryst: 117 cm
Talje: 80 cm
Lår: 65 cm
Læg: 40 cm
Der skal lige 5-7cm på overalt bortset fra taljen, den skal ned med 5cm - Så tror jeg drømmeformen er der :-D (host host 2-3 år mere)
Kold form kropsmål
Guns: 42cm
Underarme: 35cm
Bryst: 117 cm
Talje: 80 cm
Lår: 65 cm
Læg: 40 cm
Der skal lige 5-7cm på overalt bortset fra taljen, den skal ned med 5cm - Så tror jeg drømmeformen er der :-D (host host 2-3 år mere)
-
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- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 57: Arme
Superset: BB Preacher Curls & Cable Pushdowns
12 @ 30 + 12 @ 45
12 @ 40 + 12 @ 50
12 @ 50 + 12 @ 55
Superset: DB Hammer Curls & Rope Pushdowns
12 @ 18 + 12 @ 30
12 @ 20 + 12 @ 30
12 @ 22 + 12 @ 30
Superset: Prone Incline BB & CG BP
12 @ 25 + 12 @ 50
12 @ 25 + 12 @ 50
12 @ 25 + 12 @ 50
Superset: Seated Bicep Curls Cable & Overhead EZ-Bar Tricep Extensions
12 @ 55 + 12 @ 40
12 @ 65 + 12 @ 40
12 @ 70 + 12 @ 40
Abs
5 min cardio
Mine arme var sindssyg pumped idag.. Vil skyde på de lå på 44 cm under den træning! Lækkert pump!
Superset: BB Preacher Curls & Cable Pushdowns
12 @ 30 + 12 @ 45
12 @ 40 + 12 @ 50
12 @ 50 + 12 @ 55
Superset: DB Hammer Curls & Rope Pushdowns
12 @ 18 + 12 @ 30
12 @ 20 + 12 @ 30
12 @ 22 + 12 @ 30
Superset: Prone Incline BB & CG BP
12 @ 25 + 12 @ 50
12 @ 25 + 12 @ 50
12 @ 25 + 12 @ 50
Superset: Seated Bicep Curls Cable & Overhead EZ-Bar Tricep Extensions
12 @ 55 + 12 @ 40
12 @ 65 + 12 @ 40
12 @ 70 + 12 @ 40
Abs
5 min cardio
Mine arme var sindssyg pumped idag.. Vil skyde på de lå på 44 cm under den træning! Lækkert pump!
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 58: Bryst
Flat BP
12 @ 60
12 @ 80
10 @ 90
10 @ 100
Decline BP
12 @ 60
12 @ 80
10 @ 90
Incline BP
12 @ 40
12 @ 50
12 @ 60
Incline DB Flyes
12 @ 20
12 @ 22
12 @ 24
Flat DB Flyes
12 @ 18
12 @ 20
12 @ 22
Flat BP
12 @ 60
12 @ 80
10 @ 90
10 @ 100
Decline BP
12 @ 60
12 @ 80
10 @ 90
Incline BP
12 @ 40
12 @ 50
12 @ 60
Incline DB Flyes
12 @ 20
12 @ 22
12 @ 24
Flat DB Flyes
12 @ 18
12 @ 20
12 @ 22
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 59: Ben
Squats
12 @ 20
12 @ 40
12 @ 60
10 @ 100
Stiff-legged Deadlift
12 @ 60
12 @ 70
12 @ 80
10x10 Leg Extensions
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10x10 Leg Curls
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
Seated Calf Raises Tripledropset
10 @ 140 + 10 @ 120 + 10 @ 100
10 @ 140 + 10 @ 120 + 10 @ 100
10 @ 140 + 10 @ 120 + 10 @ 100
Abs
Underarme
Squats
12 @ 20
12 @ 40
12 @ 60
10 @ 100
Stiff-legged Deadlift
12 @ 60
12 @ 70
12 @ 80
10x10 Leg Extensions
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10x10 Leg Curls
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
Seated Calf Raises Tripledropset
10 @ 140 + 10 @ 120 + 10 @ 100
10 @ 140 + 10 @ 120 + 10 @ 100
10 @ 140 + 10 @ 120 + 10 @ 100
Abs
Underarme
-
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Gårsdagens træning.
Dag: 60 - Ryg
Pullups
12 @ BW
12 @ BW
12 @ BW
T-Bar Rows
12 @ 20
12 @ 40
12 @ 55
12 @ 70
Seated Cable Rows
12 @ 60
12 @ 70
12 @ 75
Lat Pulldowns
12 @ 50
12 @ 60
12 @ 75
Superset: Reverse Lat Pulldowns & Lænd Maskine
12 @ 50 + 12 @ 110
12 @ 60 + 12 @ 110
12 @ 75 + 12 @ 110
Hyperextensions
12 @ BW+10kg
12 @ BW+20kg
Tripledropset:
12 @ BW+20kg + 12 @ BW+10kg + 12 @ BW
Dag: 60 - Ryg
Pullups
12 @ BW
12 @ BW
12 @ BW
T-Bar Rows
12 @ 20
12 @ 40
12 @ 55
12 @ 70
Seated Cable Rows
12 @ 60
12 @ 70
12 @ 75
Lat Pulldowns
12 @ 50
12 @ 60
12 @ 75
Superset: Reverse Lat Pulldowns & Lænd Maskine
12 @ 50 + 12 @ 110
12 @ 60 + 12 @ 110
12 @ 75 + 12 @ 110
Hyperextensions
12 @ BW+10kg
12 @ BW+20kg
Tripledropset:
12 @ BW+20kg + 12 @ BW+10kg + 12 @ BW
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 61: Skulder
Seated Smith Press
12 @ 50
12 @ 70
12 @ 80
Standing Rear Delt Cable Flyes Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
Seated Front Raises
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
Seated Side Raises
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
Rear Delt Machine
12 @ 60
12 @ 65
12 @ 75
Hanging Side Raises
12 @ 12
12 @ 12
12 @ 12
Shrugs
15 @ 100
15 @ 100
15 @ 100
Seated Smith Press
12 @ 50
12 @ 70
12 @ 80
Standing Rear Delt Cable Flyes Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
Seated Front Raises
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
Seated Side Raises
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
Rear Delt Machine
12 @ 60
12 @ 65
12 @ 75
Hanging Side Raises
12 @ 12
12 @ 12
12 @ 12
Shrugs
15 @ 100
15 @ 100
15 @ 100
-
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- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 62: Arme
Superset: BB Preacher Curls & Cable Pushdowns
12 @ 30 + 12 @ 45
12 @ 40 + 12 @ 50
12 @ 50 + 12 @ 55
Superset: DB Hammer Curls & Rope Pushdowns
12 @ 18 + 12 @ 30
12 @ 20 + 12 @ 30
12 @ 22 + 12 @ 30
Superset: Prone Incline BB & CG BP
12 @ 25 + 12 @ 50
12 @ 25 + 12 @ 50
12 @ 25 + 12 @ 50
Superset: Seated Bicep Curls Cable & Overhead EZ-Bar Tricep Extensions
12 @ 55 + 12 @ 40
12 @ 65 + 12 @ 40
12 @ 70 + 12 @ 40
Superset: BB Preacher Curls & Cable Pushdowns
12 @ 30 + 12 @ 45
12 @ 40 + 12 @ 50
12 @ 50 + 12 @ 55
Superset: DB Hammer Curls & Rope Pushdowns
12 @ 18 + 12 @ 30
12 @ 20 + 12 @ 30
12 @ 22 + 12 @ 30
Superset: Prone Incline BB & CG BP
12 @ 25 + 12 @ 50
12 @ 25 + 12 @ 50
12 @ 25 + 12 @ 50
Superset: Seated Bicep Curls Cable & Overhead EZ-Bar Tricep Extensions
12 @ 55 + 12 @ 40
12 @ 65 + 12 @ 40
12 @ 70 + 12 @ 40
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 63: Bryst
Flat BP
12 @ 60
12 @ 80
10 @ 90
10 @ 100
Decline BP
12 @ 60
12 @ 80
10 @ 100
Incline BP
12 @ 50
12 @ 60
12 @ 70
Standing Cable Flyes
12 @ 25
12 @ 30
Dropset: 12 @ 30 + 12 @ 20
Seated Incline Cable Flyes
12 @ 25
12 @ 30
Dropset: 12 @ 30 + 12 @ 20
10 min incline power walk
Flat BP
12 @ 60
12 @ 80
10 @ 90
10 @ 100
Decline BP
12 @ 60
12 @ 80
10 @ 100
Incline BP
12 @ 50
12 @ 60
12 @ 70
Standing Cable Flyes
12 @ 25
12 @ 30
Dropset: 12 @ 30 + 12 @ 20
Seated Incline Cable Flyes
12 @ 25
12 @ 30
Dropset: 12 @ 30 + 12 @ 20
10 min incline power walk
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Dag 64: Ben
10x10 Leg Extensions
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10x10 Leg Curls
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10x15 Seated Calf Raises
15 @ 120
15 @ 120
15 @ 120
15 @ 120
15 @ 120
15 @ 120
15 @ 120
15 @ 120
15 @ 120
15 @ 120
Abs
10x10 Leg Extensions
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10x10 Leg Curls
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10x15 Seated Calf Raises
15 @ 120
15 @ 120
15 @ 120
15 @ 120
15 @ 120
15 @ 120
15 @ 120
15 @ 120
15 @ 120
15 @ 120
Abs
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- Indlæg: 784
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Gårsdagens træning.
Dag 65: Ryg
Trænede i FW. Ryggen blev straffet godt, koncentreret og tungt.
The boys was mirin', min ryg er strongpoint.
Dag 65: Ryg
Trænede i FW. Ryggen blev straffet godt, koncentreret og tungt.
The boys was mirin', min ryg er strongpoint.
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Dag 66: Skulder
Seated BB Press
12 @ 20
12 @ 40
12 @ 50
12 @ 60
Standing Rear Delt Cable Flyes Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
Seated Front Raises
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
Seated Side Raises
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
Rear Delt Machine
12 @ 60
12 @ 65
12 @ 75
Hanging Side Raises
12 @ 12
12 @ 12
12 @ 12
Shrugs
15 @ 100
15 @ 100
15 @ 100
15 min løbetur
Seated BB Press
12 @ 20
12 @ 40
12 @ 50
12 @ 60
Standing Rear Delt Cable Flyes Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
Seated Front Raises
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
Seated Side Raises
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
Rear Delt Machine
12 @ 60
12 @ 65
12 @ 75
Hanging Side Raises
12 @ 12
12 @ 12
12 @ 12
Shrugs
15 @ 100
15 @ 100
15 @ 100
15 min løbetur
-
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- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 67: Arme
Superset: BB Preacher Curls & Cable Pushdowns
12 @ 30 + 12 @ 45
12 @ 35 + 12 @ 50
12 @ 40 + 12 @ 55
Superset: DB Hammer Curls & Rope Pushdowns
12 @ 18 + 12 @ 30
12 @ 20 + 12 @ 30
12 @ 22 + 12 @ 30
Superset: Prone Incline BB & CG BP
12 @ 25 + 12 @ 50
12 @ 25 + 12 @ 50
12 @ 25 + 12 @ 50
Superset: Seated Bicep Curls DB & Overhead EZ-Bar Tricep Extensions
12 @ 12 + 12 @ 30
12 @ 12 + 12 @ 30
12 @ 12 + 12 @ 30
Underarme
Superset: BB Preacher Curls & Cable Pushdowns
12 @ 30 + 12 @ 45
12 @ 35 + 12 @ 50
12 @ 40 + 12 @ 55
Superset: DB Hammer Curls & Rope Pushdowns
12 @ 18 + 12 @ 30
12 @ 20 + 12 @ 30
12 @ 22 + 12 @ 30
Superset: Prone Incline BB & CG BP
12 @ 25 + 12 @ 50
12 @ 25 + 12 @ 50
12 @ 25 + 12 @ 50
Superset: Seated Bicep Curls DB & Overhead EZ-Bar Tricep Extensions
12 @ 12 + 12 @ 30
12 @ 12 + 12 @ 30
12 @ 12 + 12 @ 30
Underarme
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Dag 68: Cardio
45 min SPC
Abs
Læg
Målte BF til 8.8% idag.
45 min SPC
Abs
Læg
Målte BF til 8.8% idag.
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- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 69: Bryst
Flat BP
12 @ 60
12 @ 80
12 @ 90
12 @ 100
Decline BP
12 @ 60
12 @ 80
10 @ 90
Incline BP
12 @ 50
12 @ 60
12 @ 70
Standing Cable Flyes
12 @ 25
12 @ 30
Dropset: 12 @ 30 + 12 @ 20
Seated Incline Cable Flyes
12 @ 25
12 @ 30
Dropset: 12 @ 30 + 12 @ 20
Flat BP
12 @ 60
12 @ 80
12 @ 90
12 @ 100
Decline BP
12 @ 60
12 @ 80
10 @ 90
Incline BP
12 @ 50
12 @ 60
12 @ 70
Standing Cable Flyes
12 @ 25
12 @ 30
Dropset: 12 @ 30 + 12 @ 20
Seated Incline Cable Flyes
12 @ 25
12 @ 30
Dropset: 12 @ 30 + 12 @ 20
-
- Reputation point: 0
- Indlæg: 784
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- Logbog: Vis logbog
- Galleri: Intet galleri
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Dag 70: Ben
Smith Lunges
12 @ 20
12 @ 30
12 @ 40
12 @ 50
10x10 Leg Extensions
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10x10 Leg Curls
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
Seated Calf Raises Tripledropset
10 @ 140 + 10 @ 120 + 10 @ 100
10 @ 140 + 10 @ 120 + 10 @ 100
10 @ 140 + 10 @ 120 + 10 @ 100
Smith Lunges
12 @ 20
12 @ 30
12 @ 40
12 @ 50
10x10 Leg Extensions
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10x10 Leg Curls
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
Seated Calf Raises Tripledropset
10 @ 140 + 10 @ 120 + 10 @ 100
10 @ 140 + 10 @ 120 + 10 @ 100
10 @ 140 + 10 @ 120 + 10 @ 100
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- Reputation point: 0
- Indlæg: 784
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