Dag: 71 - Ryg
Pullups
12 @ BW
12 @ BW
12 @ BW
BOR
12 @ 20
12 @ 60
12 @ 80
12 @ 100
Seated Cable Rows
12 @ 60
12 @ 60
12 @ 60
Lat Pulldowns
12 @ 50
12 @ 60
12 @ 70
Superset: Reverse Lat Pulldowns & Lænd Maskine
12 @ 50 + 12 @ 110
12 @ 60 + 12 @ 110
12 @ 70 + 12 @ 110
Hyperextensions
12 @ BW+10kg
12 @ BW+20kg
Tripledropset:
12 @ BW+20kg + 12 @ BW+10kg + 12 @ BW
Bruger login
Tilbudsguide, uge 45, 2019
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Svinemørbrad og mandler!
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Olivenolie, granatæble og mango!
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Gæster: 1228
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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 72: Skulder
Seated DB Press Slow!
12 @ 20
12 @ 24
12 @ 28
Seated Rear Delt
20 @ 60
20 @ 70
15 @ 75
Hanging Side Raises
12 @ 12
12 @ 12
12 @ 12
Standing Rear Delt Cable Flyes Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
OHP Tripledropset
12 @ 40 + 12 @ 30 + 12 @ 20
12 @ 40 + 12 @ 30 + 12 @ 20
12 @ 40 + 12 @ 30 + 12 @ 20
Seated Side Raises Dropset
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
EZ Bar Incline Press
12 @ 20
12 @ 25
12 @ 30 + 12 @ 20 + 12 @ 10
Shrugs
12 @ 100
12 @ 120
12 @ 140 + 12 @ 100 + 12 @ 60
Abs
Læg
10 min HIIT cykel
Seated DB Press Slow!
12 @ 20
12 @ 24
12 @ 28
Seated Rear Delt
20 @ 60
20 @ 70
15 @ 75
Hanging Side Raises
12 @ 12
12 @ 12
12 @ 12
Standing Rear Delt Cable Flyes Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
OHP Tripledropset
12 @ 40 + 12 @ 30 + 12 @ 20
12 @ 40 + 12 @ 30 + 12 @ 20
12 @ 40 + 12 @ 30 + 12 @ 20
Seated Side Raises Dropset
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
EZ Bar Incline Press
12 @ 20
12 @ 25
12 @ 30 + 12 @ 20 + 12 @ 10
Shrugs
12 @ 100
12 @ 120
12 @ 140 + 12 @ 100 + 12 @ 60
Abs
Læg
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 73: 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
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
En måneds tid til Italien hvor mit mål er at stå så skarpt som muligt, derfor kører jeg nu 10 min HIIT i haven hver morgen inden morgenmad.
Dag 74: Bryst
Flat BP
12 @ 60
12 @ 80
12 @ 100
8 @ 110
Decline BP
12 @ 60
12 @ 80
10 @ 90
Incline BP
12 @ 50
12 @ 70
10 @ 80
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
Underarme
Læg
Dag 74: Bryst
Flat BP
12 @ 60
12 @ 80
12 @ 100
8 @ 110
Decline BP
12 @ 60
12 @ 80
10 @ 90
Incline BP
12 @ 50
12 @ 70
10 @ 80
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
Underarme
Læg
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 75: Ben
Smith Lunges
12 @ 10
12 @ 30
12 @ 50
12 @ 70
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
Smith Lunges
12 @ 10
12 @ 30
12 @ 50
12 @ 70
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
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 76: Cardio
45 min SPC
Core-exercises
Planke 3@1minut
Ab-crunches reb 70kg
45 min SPC
Core-exercises
Planke 3@1minut
Ab-crunches reb 70kg
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag: 77 - Ryg
Pullups
12 @ BW
12 @ BW
12 @ BW
BOR
12 @ 20
12 @ 60
12 @ 80
12 @ 100
Seated Cable Rows
12 @ 60
12 @ 60
12 @ 60
Lat Pulldowns
12 @ 50
12 @ 60
12 @ 70
Superset: Reverse Lat Pulldowns & Lænd Maskine
12 @ 50 + 12 @ 110
12 @ 60 + 12 @ 110
12 @ 70 + 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 @ 20
12 @ 60
12 @ 80
12 @ 100
Seated Cable Rows
12 @ 60
12 @ 60
12 @ 60
Lat Pulldowns
12 @ 50
12 @ 60
12 @ 70
Superset: Reverse Lat Pulldowns & Lænd Maskine
12 @ 50 + 12 @ 110
12 @ 60 + 12 @ 110
12 @ 70 + 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
Formen pt. 85kg og 8-10% fedt.
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 78: Skulder
Seated BB Smith Press
12 @ 30
12 @ 50
12 @ 70
Seated Rear Delt
20 @ 60
20 @ 70
15 @ 75
Hanging Side Raises
12 @ 12
12 @ 12
12 @ 12
Standing Rear Delt Cable Flyes Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
OHP Tripledropset
12 @ 40 + 12 @ 30 + 12 @ 20
12 @ 40 + 12 @ 30 + 12 @ 20
12 @ 40 + 12 @ 30 + 12 @ 20
Seated Side Raises Dropset
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
EZ Bar Incline Press
12 @ 20
12 @ 25
12 @ 30 + 12 @ 20 + 12 @ 10
Shrugs
12 @ 100
12 @ 120
12 @ 140 + 12 @ 100 + 12 @ 60
Seated BB Smith Press
12 @ 30
12 @ 50
12 @ 70
Seated Rear Delt
20 @ 60
20 @ 70
15 @ 75
Hanging Side Raises
12 @ 12
12 @ 12
12 @ 12
Standing Rear Delt Cable Flyes Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
OHP Tripledropset
12 @ 40 + 12 @ 30 + 12 @ 20
12 @ 40 + 12 @ 30 + 12 @ 20
12 @ 40 + 12 @ 30 + 12 @ 20
Seated Side Raises Dropset
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
EZ Bar Incline Press
12 @ 20
12 @ 25
12 @ 30 + 12 @ 20 + 12 @ 10
Shrugs
12 @ 100
12 @ 120
12 @ 140 + 12 @ 100 + 12 @ 60
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 79: 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 80: Bryst
Flat BP
12 @ 60
12 @ 80
12 @ 100
8 @ 110
Decline BP
12 @ 60
12 @ 80
10 @ 90
Incline BP
12 @ 50
12 @ 60
10 @ 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
Underarme
Flat BP
12 @ 60
12 @ 80
12 @ 100
8 @ 110
Decline BP
12 @ 60
12 @ 80
10 @ 90
Incline BP
12 @ 50
12 @ 60
10 @ 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
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 81: Ben
Smith Lunges
12 @ 10
12 @ 30
12 @ 50
12 @ 70
Stiff-legged Deadlift
12 @ 60
12 @ 80
12 @ 100
9 @ 120
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
Planke 3x1 min
Ab-crunches BW+10kg
Smith Lunges
12 @ 10
12 @ 30
12 @ 50
12 @ 70
Stiff-legged Deadlift
12 @ 60
12 @ 80
12 @ 100
9 @ 120
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
Planke 3x1 min
Ab-crunches BW+10kg
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag: 82 - Ryg
Pullups
12 @ BW
12 @ BW
12 @ BW
BOR
12 @ 20
12 @ 60
12 @ 80
12 @ 100
Seated Cable Rows
12 @ 60
12 @ 75
12 @ 90
Lat Pulldowns
12 @ 50
12 @ 60
8 @ 85
Superset: Reverse Lat Pulldowns & Lænd Maskine
12 @ 50 + 12 @ 110
12 @ 60 + 12 @ 110
12 @ 70 + 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 @ 20
12 @ 60
12 @ 80
12 @ 100
Seated Cable Rows
12 @ 60
12 @ 75
12 @ 90
Lat Pulldowns
12 @ 50
12 @ 60
8 @ 85
Superset: Reverse Lat Pulldowns & Lænd Maskine
12 @ 50 + 12 @ 110
12 @ 60 + 12 @ 110
12 @ 70 + 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 83: Skulder
Seated DB Press Slow!
12 @ 20
12 @ 24
12 @ 28
Seated Rear Delt
20 @ 60
20 @ 70
15 @ 75
Hanging Side Raises
12 @ 12
12 @ 12
12 @ 12
Standing Rear Delt Cable Flyes Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
OHP Tripledropset
12 @ 40 + 12 @ 30 + 12 @ 20
12 @ 40 + 12 @ 30 + 12 @ 20
12 @ 40 + 12 @ 30 + 12 @ 20
Seated Side Raises Dropset
12 @ 12 + 12 @ 8
12 @ 12 + 12 @ 8
12 @ 12 + 12 @ 8
EZ Bar Incline Press
12 @ 20
12 @ 25
12 @ 30 + 12 @ 20 + 12 @ 10
Shrugs
12 @ 100
12 @ 120
12 @ 140 + 12 @ 100 + 12 @ 60
Abs
Seated DB Press Slow!
12 @ 20
12 @ 24
12 @ 28
Seated Rear Delt
20 @ 60
20 @ 70
15 @ 75
Hanging Side Raises
12 @ 12
12 @ 12
12 @ 12
Standing Rear Delt Cable Flyes Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
OHP Tripledropset
12 @ 40 + 12 @ 30 + 12 @ 20
12 @ 40 + 12 @ 30 + 12 @ 20
12 @ 40 + 12 @ 30 + 12 @ 20
Seated Side Raises Dropset
12 @ 12 + 12 @ 8
12 @ 12 + 12 @ 8
12 @ 12 + 12 @ 8
EZ Bar Incline Press
12 @ 20
12 @ 25
12 @ 30 + 12 @ 20 + 12 @ 10
Shrugs
12 @ 100
12 @ 120
12 @ 140 + 12 @ 100 + 12 @ 60
Abs
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 84: 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
Læg
Abs
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
Læg
Abs
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 85: Bryst
Incline BP
10 @ 20
12 @ 40
12 @ 60
12 @ 70
10 @ 80
Dropset:
10 @ 80 + 10 @ 60 + 18 @ 40 + 25 @ 20
Superset: Flat BP & Flat DB Flyes
12 @ 60 + 12 @ 18
12 @ 70 + 12 @ 20
12 @ 75 + 12 @ 20
12 @ 80 + 12 @ 20
Decline BP
12 @ 50
12 @ 70
12 @ 90
Dropset:
10 @ 90 + 10 @ 70 + 10 @ 50
Standing Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Dropset:
10 @ 30 + 10 @ 25 + 10 @ 20
Incline BP
10 @ 20
12 @ 40
12 @ 60
12 @ 70
10 @ 80
Dropset:
10 @ 80 + 10 @ 60 + 18 @ 40 + 25 @ 20
Superset: Flat BP & Flat DB Flyes
12 @ 60 + 12 @ 18
12 @ 70 + 12 @ 20
12 @ 75 + 12 @ 20
12 @ 80 + 12 @ 20
Decline BP
12 @ 50
12 @ 70
12 @ 90
Dropset:
10 @ 90 + 10 @ 70 + 10 @ 50
Standing Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Dropset:
10 @ 30 + 10 @ 25 + 10 @ 20
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 86: Ben
Smith Lunges
12 @ 10
12 @ 30
12 @ 50
12 @ 70
10 @ 90
Stiff-legged Deadlift
12 @ 60
12 @ 80
12 @ 100
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 @ 10
12 @ 30
12 @ 50
12 @ 70
10 @ 90
Stiff-legged Deadlift
12 @ 60
12 @ 80
12 @ 100
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
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 87: Ryg
Pullups
12 @ BW
12 @ BW
12 @ BW
BOR
12 @ 20
12 @ 60
12 @ 80
12 @ 100
Seated Cable Rows
12 @ 60
12 @ 70
12 @ 75
Lat Pulldowns
12 @ 50
12 @ 60
12 @ 70
Superset: Reverse Lat Pulldowns & Lænd Maskine
12 @ 50 + 12 @ 110
12 @ 60 + 12 @ 110
12 @ 100 + 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 @ 20
12 @ 60
12 @ 80
12 @ 100
Seated Cable Rows
12 @ 60
12 @ 70
12 @ 75
Lat Pulldowns
12 @ 50
12 @ 60
12 @ 70
Superset: Reverse Lat Pulldowns & Lænd Maskine
12 @ 50 + 12 @ 110
12 @ 60 + 12 @ 110
12 @ 100 + 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 88: Skulder
Seated DB Press Slow!
12 @ 20
12 @ 24
12 @ 28
Seated Rear Delt
20 @ 60
20 @ 70
15 @ 75
Hanging Side Raises
12 @ 12
12 @ 14
12 @ 16
Standing Rear Delt Cable Flyes Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
OHP Tripledropset
12 @ 40 + 12 @ 30 + 12 @ 20
12 @ 40 + 12 @ 30 + 12 @ 20
12 @ 40 + 12 @ 30 + 12 @ 20
Seated Side Raises Dropset
12 @ 10 + 12 @ 8
12 @ 12 + 12 @ 8
12 @ 14 + 12 @ 8
EZ Bar Incline Press
12 @ 20
12 @ 25
12 @ 30 + 12 @ 20 + 12 @ 10
Shrugs
12 @ 100
12 @ 120
12 @ 140 + 12 @ 100 + 12 @ 60
Seated DB Press Slow!
12 @ 20
12 @ 24
12 @ 28
Seated Rear Delt
20 @ 60
20 @ 70
15 @ 75
Hanging Side Raises
12 @ 12
12 @ 14
12 @ 16
Standing Rear Delt Cable Flyes Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
OHP Tripledropset
12 @ 40 + 12 @ 30 + 12 @ 20
12 @ 40 + 12 @ 30 + 12 @ 20
12 @ 40 + 12 @ 30 + 12 @ 20
Seated Side Raises Dropset
12 @ 10 + 12 @ 8
12 @ 12 + 12 @ 8
12 @ 14 + 12 @ 8
EZ Bar Incline Press
12 @ 20
12 @ 25
12 @ 30 + 12 @ 20 + 12 @ 10
Shrugs
12 @ 100
12 @ 120
12 @ 140 + 12 @ 100 + 12 @ 60
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 89: 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
Læg
Underarme
Abs
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
Læg
Underarme
Abs
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Kører lige et program af Craig Capurso inden turen går til Italien om 3 ugers tid.
Dag 1: Bryst
Single-Arm top cable fly - 1x2,4,6,8,10
2 @ 20
4 @ 20
6 @ 20
8 @ 20
10 @ 20
Decline Smith Bench Press - 10x3
3 @ 90
3 @ 100
3 @ 100
3 @ 110
3 @ 110
3 @ 120
3 @ 120
3 @ 120
3 @ 130
3 @ 130
Flat Smith Bench Press - 6x5
5 @ 90
5 @ 100
5 @ 110
5 @ 110
5 @ 120
Leverage Chest Press - 5x6
6 @ 60
6 @ 70
6 @ 80
6 @ 90
6 @ 100
Machine Fly - 3x10
10 @ 50
10 @ 60
10 @ 70
Svend Press - 2x15
15 @ 10
15 @ 10
8 min intervalløb, 20 sek spurt x 10 sek pause
Dag 1: Bryst
Single-Arm top cable fly - 1x2,4,6,8,10
2 @ 20
4 @ 20
6 @ 20
8 @ 20
10 @ 20
Decline Smith Bench Press - 10x3
3 @ 90
3 @ 100
3 @ 100
3 @ 110
3 @ 110
3 @ 120
3 @ 120
3 @ 120
3 @ 130
3 @ 130
Flat Smith Bench Press - 6x5
5 @ 90
5 @ 100
5 @ 110
5 @ 110
5 @ 120
Leverage Chest Press - 5x6
6 @ 60
6 @ 70
6 @ 80
6 @ 90
6 @ 100
Machine Fly - 3x10
10 @ 50
10 @ 60
10 @ 70
Svend Press - 2x15
15 @ 10
15 @ 10
8 min intervalløb, 20 sek spurt x 10 sek pause
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 2: Ryg
Pullups
12 @ BW
12 @ BW
12 @ BW
Single-Arm Lat Pulldown 1x2,4,6,8,10
2 @ 75
4 @ 75
6 @ 75
8 @ 75
10 @ 75
Rack Pulls 10x3
3 @ 140
3 @ 140
3 @ 140
3 @ 140
3 @ 140
3 @ 140
3 @ 140
3 @ 140
3 @ 140
3 @ 140
Single-Arm Cable Rows 6x5
5 @ 40
5 @ 40
5 @ 40
5 @ 40
5 @ 40
5 @ 40
Lat Pulldowns 5x6
6 @ 75
6 @ 85
6 @ 85
6 @ 85
6 @ 110
BOR 3x10
10 @ 60
10 @ 70
10 @ 80
DB Incline Lever Pull 2x15
15 @ 20
15 @ 20
8 min intervalløb, 20 sek spurt x 10 sek pause
Pullups
12 @ BW
12 @ BW
12 @ BW
Single-Arm Lat Pulldown 1x2,4,6,8,10
2 @ 75
4 @ 75
6 @ 75
8 @ 75
10 @ 75
Rack Pulls 10x3
3 @ 140
3 @ 140
3 @ 140
3 @ 140
3 @ 140
3 @ 140
3 @ 140
3 @ 140
3 @ 140
3 @ 140
Single-Arm Cable Rows 6x5
5 @ 40
5 @ 40
5 @ 40
5 @ 40
5 @ 40
5 @ 40
Lat Pulldowns 5x6
6 @ 75
6 @ 85
6 @ 85
6 @ 85
6 @ 110
BOR 3x10
10 @ 60
10 @ 70
10 @ 80
DB Incline Lever Pull 2x15
15 @ 20
15 @ 20
8 min intervalløb, 20 sek spurt x 10 sek pause
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 3: Guns, Abs, Calves
..........
..........
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 4: Legs
Leg Extensions 1x2,4,6,8,10
2 @ 40
4 @ 40
6 @ 40
8 @ 40
10 @ 40
Leg Curls 1x2,4,6,8,10
2 @ 30
4 @ 30
6 @ 30
8 @ 30
10 @ 30
Leg Press 10x3
3 @ 230
3 @ 230
3 @ 230
3 @ 230
3 @ 230
3 @ 230
3 @ 230
3 @ 230
3 @ 230
3 @ 230
Smith Lunges 3x10
10 @ 50
10 @ 60
10 @ 80
Stiff-legged Deadlift 3x10
10 @ 60
10 @ 60
10 @ 60
Leg Extensions 1x2,4,6,8,10
2 @ 40
4 @ 40
6 @ 40
8 @ 40
10 @ 40
Leg Curls 1x2,4,6,8,10
2 @ 30
4 @ 30
6 @ 30
8 @ 30
10 @ 30
Leg Press 10x3
3 @ 230
3 @ 230
3 @ 230
3 @ 230
3 @ 230
3 @ 230
3 @ 230
3 @ 230
3 @ 230
3 @ 230
Smith Lunges 3x10
10 @ 50
10 @ 60
10 @ 80
Stiff-legged Deadlift 3x10
10 @ 60
10 @ 60
10 @ 60
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 5: Skulder
.-......-.-.-.-
Det er et lorte program, tilbage til mit eget fra imorgen af!
.-......-.-.-.-
Det er et lorte program, tilbage til mit eget fra imorgen af!
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 1: Bryst
Incline Barbell Press
12 @ 40
12 @ 50
12 @ 60
12 @ 70
Dropset:
10 @ 80 + 12 @ 60 + 12 @ 40 + 30 @ 20
Flat Barbell Press
12 @ 50
12 @ 70
12 @ 90
Dropset:
10 @ 90 + 10 @ 70 + 10 @ 50 + 30 @ 30
Standing Cable Flyes
12 @ 15
12 @ 20
12 @ 25
Seated Incline Cable Flyes
12 @ 15
12 @ 20
12 @ 25
Press Machine
12 @ 50
12 @ 50
12 @ 50
Incline Barbell Press
12 @ 40
12 @ 50
12 @ 60
12 @ 70
Dropset:
10 @ 80 + 12 @ 60 + 12 @ 40 + 30 @ 20
Flat Barbell Press
12 @ 50
12 @ 70
12 @ 90
Dropset:
10 @ 90 + 10 @ 70 + 10 @ 50 + 30 @ 30
Standing Cable Flyes
12 @ 15
12 @ 20
12 @ 25
Seated Incline Cable Flyes
12 @ 15
12 @ 20
12 @ 25
Press Machine
12 @ 50
12 @ 50
12 @ 50
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 2: Ryg
Pullups
12 @ BW
12 @ BW
12 @ BW
BOR
12 @ 20
12 @ 60
12 @ 80
12 @ 100
Seated Cable Rows
12 @ 60
12 @ 75
12 @ 90
Lat Pulldowns
12 @ 50
12 @ 60
8 @ 85
Superset: Reverse Lat Pulldowns & Lænd Maskine
12 @ 50 + 12 @ 110
12 @ 60 + 12 @ 110
12 @ 70 + 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 @ 20
12 @ 60
12 @ 80
12 @ 100
Seated Cable Rows
12 @ 60
12 @ 75
12 @ 90
Lat Pulldowns
12 @ 50
12 @ 60
8 @ 85
Superset: Reverse Lat Pulldowns & Lænd Maskine
12 @ 50 + 12 @ 110
12 @ 60 + 12 @ 110
12 @ 70 + 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 3: Ben
Smith Lunges
12 @ 10
12 @ 50
12 @ 70
10 @ 90
Stiff-legged Deadlift
12 @ 60
12 @ 80
12 @ 100
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
12 @ 100
12 @ 110
12 @ 120
12 @ 130
12 @ 140
Standing Calf Raises
12 @ 90
12 @ 90
12 @ 90
12 @ 90
12 @ 90
Abs
Smith Lunges
12 @ 10
12 @ 50
12 @ 70
10 @ 90
Stiff-legged Deadlift
12 @ 60
12 @ 80
12 @ 100
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
12 @ 100
12 @ 110
12 @ 120
12 @ 130
12 @ 140
Standing Calf Raises
12 @ 90
12 @ 90
12 @ 90
12 @ 90
12 @ 90
Abs
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 4: Skulder
Seated DB Press
12 @ 20
12 @ 24
12 @ 32
Seated Rear Delt
20 @ 60
20 @ 70
15 @ 75
Hanging Side Raises
12 @ 12
12 @ 14
12 @ 16
Standing Rear Delt Cable Flyes Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
OHP Tripledropset
12 @ 40 + 12 @ 30 + 12 @ 20
12 @ 40 + 12 @ 30 + 12 @ 20
12 @ 40 + 12 @ 30 + 12 @ 20
Seated Side Raises Dropset
12 @ 12 + 12 @ 8
12 @ 12 + 12 @ 8
12 @ 12 + 12 @ 8
EZ Bar Incline Press
12 @ 20
12 @ 20
12 @ 20
Shrugs
12 @ 100
12 @ 120
12 @ 140 + 12 @ 100 + 12 @ 60
Seated DB Press
12 @ 20
12 @ 24
12 @ 32
Seated Rear Delt
20 @ 60
20 @ 70
15 @ 75
Hanging Side Raises
12 @ 12
12 @ 14
12 @ 16
Standing Rear Delt Cable Flyes Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
OHP Tripledropset
12 @ 40 + 12 @ 30 + 12 @ 20
12 @ 40 + 12 @ 30 + 12 @ 20
12 @ 40 + 12 @ 30 + 12 @ 20
Seated Side Raises Dropset
12 @ 12 + 12 @ 8
12 @ 12 + 12 @ 8
12 @ 12 + 12 @ 8
EZ Bar Incline Press
12 @ 20
12 @ 20
12 @ 20
Shrugs
12 @ 100
12 @ 120
12 @ 140 + 12 @ 100 + 12 @ 60
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 5: Arme
BB Preacher Curls
12 @ 30
12 @ 35
12 @ 40
Triceps Cable Pushdowns
12 @ 45
12 @ 50
12 @ 55
Barbell Curls
12 @ 30
12 @ 30
12 @ 30
Triceps Rope Pushdowns
12 @ 30
12 @ 30
12 @ 30
Hammer DB Curls
12 @ 16
12 @ 18
12 @ 20
French Press Decline
12 @ 30
12 @ 35
12 @ 35
Incline Prone BB Curls
12 @ 20
12 @ 20
12 @ 20
Reverse-Grip Triceps Cable Pushdowns
12 @ 35
12 @ 40
12 @ 45
Underarme
8 min intervalløb 20 sek sprint, 10 sek pause
5 min incline power walk
BB Preacher Curls
12 @ 30
12 @ 35
12 @ 40
Triceps Cable Pushdowns
12 @ 45
12 @ 50
12 @ 55
Barbell Curls
12 @ 30
12 @ 30
12 @ 30
Triceps Rope Pushdowns
12 @ 30
12 @ 30
12 @ 30
Hammer DB Curls
12 @ 16
12 @ 18
12 @ 20
French Press Decline
12 @ 30
12 @ 35
12 @ 35
Incline Prone BB Curls
12 @ 20
12 @ 20
12 @ 20
Reverse-Grip Triceps Cable Pushdowns
12 @ 35
12 @ 40
12 @ 45
Underarme
8 min intervalløb 20 sek sprint, 10 sek pause
5 min incline power walk
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
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