Getting Shredded!

Dag 6: 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

10 min incline powerwalk

Dag 7: Ryg

Pullups
12 @ BW
12 @ BW
12 @ BW

Seated Cable Rows
12 @ 60
12 @ 60
12 @ 60

Seated Cable Rows Wide Grip
12 @ 60
12 @ 60
12 @ 60

Superset: Lat Pulldowns & Lænd Maskine
12 @ 50 + 12 @ 110
12 @ 60 + 12 @ 110
12 @ 70 + 12 @ 110

Superset: Back Lat Pulldowns & Lænd Maskine
12 @ 50 + 12 @ 110
12 @ 50 + 12 @ 110
12 @ 50 + 12 @ 110

Single-Arm Cable Rows
12 @ 45
12 @ 45
12 @ 45

Cable BOR
12 @ 70
12 @ 70
12 @ 70

Abs

Dag 8: Ben

Smith Lunges
12 @ 50
12 @ 50
12 @ 50

Stiff-legged Deadlift
12 @ 60
12 @ 80
12 @ 100

Squat - Stille og roligt
12 @ 20
12 @ 40
12 @ 50
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 10x12
12 @ 80
12 @ 90
12 @ 100
12 @ 110
12 @ 120
12 @ 130
12 @ 140
12 @ 150
12 @ 160
12 @ 170

15 min incline power walk

Dag 9: Skulder

Seated DB Press
12 @ 20
12 @ 22
12 @ 24

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

Shrugs
12 @ 100
12 @ 100
12 @ 100

Abs
15 min incline power walk

30 min aften powerwalk

Dag 10: 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

10 min incline power walk

30 min aften powerwalk

Rejser på lørdag, kører derfor lidt alternativt split program de sidste par dage inden.

Bryst/Ryg/Abs blev kørt idag, sluttede af med 10 min incline powerwalk. Senere står den på en halv times powerwalk..

Ben/Skulder/Læg blev kørt idag

efterfulgt af 10 min incline powerwalk.. Senere går jeg nok en lille 30 min powerwalk tur igen

Superset på hver muskelgruppe.

Imorgen går turen til Italien 16 dage, farvel.

Ferien er slut. Lige et lille formbillede af hvordan jeg så ud på ferien:

Nu det tilbage til træningen!

Starter langsomt op med at smide lidt kilo på rammen, er derfor fra idag startet på mit eget 5x5 program.

Dag 1: Bryst

Incline Smith BP
12 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5 @ 110

Flat Smith BP
5 @ 70
5 @ 90
5 @ 100
5 @ 110
5 @ 120

Incline DB Flyes
12 @ 16
12 @ 18
12 @ 20

Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35

Hammer Press Machine
12 @ 50
12 @ 50
Tripledropset:
10 @ 50 + 10 @ 40 + 10 @ 30

BOOM!
Færdig for idag. Fodbold med drengene senere.
Fedt at være tilbage! =D>

Dag 2: Ryg

Pullups
12 @ BW
12 @ BW
12 @ BW

Seated Cable Rows 5x5
10 @ 60
5 @ 90
5 @ 95
5 @ 100
5 @ 105
5 @ 110

BOR 5x5
5 @ 60
5 @ 80
5 @ 90
5 @ 100
5 @ 110

Lat Pulldowns Widegrip
12 @ 55
12 @ 65
12 @ 85

Lat Pulldowns V-Bar
12 @ 55
12 @ 65
12 @ 85

Lænd Maskine
15 @ 110
15 @ 110
15 @ 110

Dag 3: Ben

Squat 5x5
10 @ 20
5 @ 40
5 @ 60
5 @ 80
5 @ 100
5 @ 110

Stiff-legged Deadlift 5x5
5 @ 60
5 @ 80
5 @ 90
5 @ 100
5 @ 110

Leg Curls
12 @ 75
12 @ 75
12 @ 75

Leg Extensions
12 @ 85
12 @ 85
12 @ 85
Tripledropset:
10 @ 100 + 10 @ 75 + 10 @ 50

Seated Calf Raises
15 @ 100
15 @ 100
15 @ 100
15 @ 100
15 @ 100

Dag 4: Skulder

Seated Shoulder Smith Press 5x5
5 @ 50
5 @ 60
5 @ 70
5 @ 80
5 @ 90

Rear Delt Cable
12 @ 20
12 @ 30
12 @ 30 Drop: 12 @ 20

Hanging Side Raises
12 @ 14
12 @ 16
12 @ 18

Seated Incline EZ Front
12 @ 20
12 @ 25
12 @ 25

Superset: Front Raise & Side Raise
12 @ 12 + 12 @ 12
12 @ 12 + 12 @ 12
12 @ 12 + 12 @ 12

Shrugs 5x5
5 @ 100
5 @ 140
5 @ 180
5 @ 200
5 @ 220 - For tung

Dag 5: Arme

Bicep Preacher Curls
12 @ 30
12 @ 40
12 @ 50

Overhead EZ Tricep
12 @ 30
12 @ 35
12 @ 40

Standing Hammer Curls
12 @ 18
12 @ 20
12 @ 22

Tricep Pushdowns Cable
12 @ 45
12 @ 50
12 @ 55

Standing Bicep Curls
12 @ 12
12 @ 14
12 @ 16

Tricep Pushdowns Rope
12 @ 30
12 @ 30
12 @ 30

Underarme

Dag 6: Bryst
- MÅTTE TRÆNE ALENE IDAG, DA GUTTERNE HAVDE VÆRET PÅ DRUK = REST DAY FOR DEM ](*,)

Decline Smith BP
12 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5 @ 110

Flat Smith BP
5 @ 70
5 @ 90
5 @ 100
5 @ 110
5 @ 120

Incline DB Flyes
12 @ 16
12 @ 18
12 @ 20

Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35

Hammer Press Machine
12 @ 50
12 @ 50
Tripledropset:
10 @ 50 + 10 @ 40 + 10 @ 30

Dag 7: Ryg

Pullups
12 @ BW
12 @ BW
12 @ BW

Seated Cable Rows 5x5
5 @ 90
5 @ 95
5 @ 100
5 @ 105
5 @ 110

BOR 5x5
5 @ 60
5 @ 80
5 @ 100
5 @ 110
5 @ 120

Lat Pulldowns Widegrip
12 @ 55
12 @ 65
12 @ 85

DB Incline Rows
12 @ 26
10 @ 32
8 @ 36

Lænd Maskine
15 @ 110
15 @ 110
15 @ 110

Abs

Dag 8: Ben

Squat 5x5
10 @ 20
5 @ 40
5 @ 60
5 @ 80
5 @ 100
5 @ 110

Front Squat
5 @ 20
5 @ 40
5 @ 60
5 @ 70

Stiff-legged Deadlift 5x5
5 @ 60
5 @ 80
5 @ 90
5 @ 100
5 @ 110

Leg Curls
12 @ 75
12 @ 75
12 @ 75

Leg Extensions
12 @ 85
12 @ 85
12 @ 85

Seated Calf Raises
15 @ 100
15 @ 100
15 @ 100
15 @ 100
15 @ 100

Dag 9: Skulder

OHP 5x5 - Skal lige igang igen med denne øvelse
5 @ 20
5 @ 40
5 @ 45
5 @ 50
5 @ 55

Seated Shoulder Smith Press 5x5
5 @ 50
5 @ 60
5 @ 70
5 @ 80
5 @ 90

Rear Delt Cable
12 @ 20
12 @ 25
12 @ 30

Hanging Side Raises
12 @ 14
12 @ 16
12 @ 18

Seated Incline EZ Front
12 @ 20
12 @ 25
12 @ 30

Superset: Front Raise & Side Raise
12 @ 12 + 12 @ 12
12 @ 12 + 12 @ 12
12 @ 12 + 12 @ 12

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

Shrugs 5x5
5 @ 60
5 @ 100
5 @ 140
5 @ 160
5 @ 180

Dag 10: Arme

Bicep Preacher Curls
12 @ 30
12 @ 40
12 @ 50

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

Standing Hammer Curls
12 @ 18
12 @ 20
12 @ 22

Tricep Pushdowns Cable
12 @ 45
12 @ 50
12 @ 55

Standing Bicep Curls
12 @ 12
12 @ 14
12 @ 16

Tricep Pushdowns Rope
12 @ 30
12 @ 35
12 @ 45

Underarme

Dag 11: Bryst

Incline Smith BP
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100

Flat Smith BP
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5 @ 110

Incline DB Flyes
12 @ 16
12 @ 18
12 @ 20

Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35

Hammer Press Machine
12 @ 50
12 @ 50
Tripledropset:
10 @ 50 + 10 @ 40 + 10 @ 30

Abs

BOOM!
Færdig for idag.

Dag 12: Ben

Squat 5x5
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100

Front Squat
5 @ 60
5 @ 65
5 @ 70
5 @ 75
5 @ 80

Stiff-legged Deadlift 5x5
5 @ 60
5 @ 80
5 @ 90
5 @ 100
5 @ 110

Leg Curls
12 @ 75
12 @ 75
12 @ 75

Leg Extensions
12 @ 85
12 @ 85
12 @ 85

Leg Press
12 @ 110
12 @ 110
12 @ 110

Seated Calf Raises
15 @ 100
15 @ 100
15 @ 100
15 @ 100
15 @ 100

Dag 13: Ryg

Pullups
12 @ BW
12 @ BW
12 @ BW

Seated Cable Rows 5x5
5 @ 90
5 @ 95
5 @ 100
5 @ 105
5 @ 110

BOR 5x5
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 110

Lat Pulldowns Widegrip
12 @ 55
12 @ 65
12 @ 85

Lat Pulldowns Closegrip
12 @ 55
12 @ 65
12 @ 85

Lænd Maskine
15 @ 110
15 @ 110
15 @ 110
15 @ 110
15 @ 110
15 @ 110

Single-Arm Cable Lat
12 @ 45
12 @ 45
12 @ 45

Dag 14: Skulder

OHP 5x5
5 @ 30
5 @ 40
5 @ 45
5 @ 50
5 @ 55

Seated Shoulder Smith Press 5x5
5 @ 50
5 @ 60
5 @ 70
5 @ 80
5 @ 90

Rear Delt Cable
12 @ 20
12 @ 25
12 @ 30

Hanging Side Raises
12 @ 14
12 @ 16
12 @ 18

Standing Front Single-Arm Cable Raise
12 @ 10
12 @ 15
12 @ 15

Side Raises
12 @ 12
12 @ 12
12 @ 12

Rear Delt Machine
12 @ 50
12 @ 50
12 @ 50

Shrugs 5x5
5 @ 60
5 @ 100
5 @ 140
5 @ 160
5 @ 180
10 @ 100 + 10 @ 60

Dag 15: Arme

Bicep Preacher Curls
12 @ 30
12 @ 40
12 @ 45

CG Tricep Bench Press
10 @ 40
10 @ 50
10 @ 60
10 @ 70

Standing Hammer Curls
12 @ 20
12 @ 22
12 @ 24

Tricep Extensions Overhead EZ
12 @ 30
12 @ 40
12 @ 45

Standing Barbell Curls
10 @ 20
10 @ 30
10 @ 35
10 @ 40

Tricep Pushdowns Cable
12 @ 50
12 @ 55
12 @ 65

Standing Bicep Curls
12 @ 16
12 @ 18
12 @ 20

Tricep Pushdowns Rope CLOSE
12 @ 65
12 @ 70
12 @ 75

Underarme

Dag 16: Bryst

Decline Smith BP
5 @ 70
5 @ 90
5 @ 100
5 @ 110
5 @ 120

Flat Smith BP
5 @ 70
5 @ 90
5 @ 100
5 @ 110
5 @ 120

Incline Smith BP
5 @ 50
5 @ 60
5 @ 70
5 @ 80
5 @ 90

Incline DB Flyes
12 @ 20
12 @ 22
12 @ 24

Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35

Hammer Press Machine
12 @ 50
12 @ 50
Tripledropset:
10 @ 50 + 10 @ 40 + 10 @ 30

10 min power walk incline

Dag 17: Ben

Squat 5x5
5 @ 60
5 @ 80
5 @ 90
5 @ 100
5 @ 110

Front Squat
5 @ 60
5 @ 70
5 @ 80

Stiff-legged Deadlift 5x5
5 @ 60
5 @ 80
5 @ 90
5 @ 100
5 @ 110

Leg Curls
12 @ 75
12 @ 75
12 @ 75

Leg Extensions
12 @ 85
12 @ 85
12 @ 85

Leg Press
10 @ 100
10 @ 100
10 @ 100

Seated Calf Raises
15 @ 100
15 @ 110
15 @ 120
15 @ 130
15 @ 140

Abs

Dag 18: Ryg

Pullups
12 @ BW
12 @ BW
12 @ BW

Seated Cable Rows 5x5
5 @ 90
5 @ 95
5 @ 100
5 @ 105
5 @ 110

BOR 5x5
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 110

Lat Pulldowns Widegrip
12 @ 55
12 @ 65
12 @ 85

Lat Pulldowns Closegrip
12 @ 55
12 @ 65
12 @ 85

Lænd Maskine
15 @ 110
15 @ 110
15 @ 110
15 @ 110
15 @ 110
15 @ 110

Single-Arm Cable Lat
12 @ 45
12 @ 45
12 @ 45

Dag 19: Skulder

OHP 5x5
5 @ 30
5 @ 40
5 @ 45
5 @ 50
5 @ 55

Seated Shoulder Smith Press 5x5
5 @ 50
5 @ 60
5 @ 70
5 @ 80
5 @ 90

Rear Delt Cable
12 @ 20
12 @ 25
12 @ 30

Hanging Side Raises
12 @ 14
12 @ 16
12 @ 18

Superset: Upright Rows & Side Raises
10 @ 40 + 12 @ 12
10 @ 40 + 12 @ 14
10 @ 40 + 12 @ 16

Superset: Cable Rope Rear Delt & Front Raises DB
12 @ 30 + 12 @ 12
12 @ 45 + 12 @ 14
12 @ 55 + 12 @ 16

Shrugs 5x5
5 @ 60
5 @ 100
5 @ 140
5 @ 160
5 @ 180

Calf Raises
12 @ 100
12 @ 110
12 @ 120
12 @ 130
12 @ 140

Dag 20: Arme

Bicep Preacher Curls
12 @ 30
12 @ 40
12 @ 50

CG Tricep Bench Press
10 @ 40
10 @ 60
10 @ 70
8 @ 75

Standing Hammer Curls
12 @ 20
12 @ 22
12 @ 24

Tricep Pushdowns Cable
12 @ 50
12 @ 55
12 @ 65

Standing Barbell Curls
10 @ 30
10 @ 35
10 @ 40

Tricep Pushdowns Rope CLOSE
12 @ 65
12 @ 70
12 @ 75

Underarme

Dag 21: Bryst

Decline Smith BP
5 @ 70
5 @ 90
5 @ 100
5 @ 110
5 @ 120
20 @ 90

Flat Smith BP
5 @ 70
5 @ 90
5 @ 100
5 @ 110
5 @ 120
16 @ 90

Incline DB Flyes
12 @ 20
12 @ 22
12 @ 24

Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35

Hammer Press Machine
12 @ 50
12 @ 60
Tripledropset:
10 @ 60 + 10 @ 40 + 10 @ 30

Dag 22: Ben

Squat 5x5
5 @ 60
5 @ 80
5 @ 90
5 @ 100
5 @ 110

Front Squat
5 @ 60
5 @ 70
5 @ 80
5 @ 90

Stiff-legged Deadlift 5x5
5 @ 60
5 @ 80
5 @ 90
5 @ 100
5 @ 110

Leg Curls
12 @ 75
12 @ 75
12 @ 75

Leg Extensions
12 @ 85
12 @ 85
12 @ 85

Seated Calf Raises
15 @ 100
15 @ 110
15 @ 120
15 @ 130
15 @ 140

Abs

Getting Shredded!

Brugere online