Getting Shredded!

Dag 23: 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 @ 100

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

Incline DB Rows
12 @ 22
12 @ 24
12 @ 26

Dag 24: Skulder

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

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

Seated DB Arnold Presses
12 @ 16
12 @ 18
12 @ 20

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 25: Arme

Bicep Preacher Curls
12 @ 30
12 @ 35
12 @ 40

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

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 26: Bryst

Incline Smith BP
5 @ 50
5 @ 60
5 @ 70
5 @ 80
5 @ 100

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 Cable Flyes
12 @ 20
12 @ 25
12 @ 30

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

Underarme

Dag 27: Ben

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

Front Squat
5 @ 60
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

Back on my grind.

Har ikke været hjemme de seneste dage og derfor ikke haft logget.

Morgenvægt: 89.5 kg = 11.5 kg to go [-o<

Le' go

Dag 32: Ben

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

Front Squat
5 @ 60
5 @ 70
5 @ 80

Stiff-legged Deadlift 5x5
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100

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

Seated Calf Raise DB
12 @ 40
12 @ 40
12 @ 40

Abs

Dag 33: Skulder

Seated OHP Front to Neck
5 @ 20
5 @ 30
5 @ 40
5 @ 45
5 @ 50

Standing Rear Delt Cable
12 @ 20
12 @ 20
10 @ 20 + 10 @ 10

Side Raises Dropset
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8

Front Raise Cable Rope
12 @ 25
12 @ 25
12 @ 25 + 12 @ 15 + 12 @ 10

Standing Side Raises
12 @ 12
12 @ 14
12 @ 16

Seated DB Arnold Presses 5x5
5 @ 14
5 @ 16
5 @ 18
5 @ 20
5 @ 22
SKAL GØRES TIDLIGERE I PROGRAMMET NÆSTE GANG!

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

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

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

Seated Calf Raises DB
12 @ 40
12 @ 40
12 @ 40

Dag 34: Arme

Bicep Preacher Curls
12 @ 30
12 @ 35
12 @ 40

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

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 35: Bryst

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

Decline Smith BP
5 @ 50
5 @ 70
5 @ 90
5 @ 100
5 @ 110

Flat Smith BP
5 @ 50
5 @ 70
5 @ 90
5 @ 100
5 @ 110

Incline DB Flyes
12 @ 18
12 @ 20
12 @ 22

Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35
Tripledropset: 10 @ 35 + 10 @ 25 + 10 @ 20

Lower Standing Cable Fly
12 @ 15
12 @ 15
12 @ 15 + 12 @ 10

Hammer Machine Press
12 @ 50
12 @ 50 + 12 @ 40 + 12 @ 30

Abs

Dag 36: Ben

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

Front Squat
5 @ 60
5 @ 70
5 @ 80

Stiff-legged Deadlift 5x5
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100

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

Seated Calf Raise DB
12 @ 40
12 @ 40
12 @ 40

Dag 37: Skulder

OHP
5 @ 40
5 @ 42.5
5 @ 45
5 @ 47.5
5 @ 50

Standing Rear Delt Cable
12 @ 20
12 @ 20
10 @ 20 + 10 @ 10

Side Raises Dropset
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8

Front Raise Cable Rope
12 @ 25
12 @ 25
12 @ 25 + 12 @ 15 + 12 @ 10

Standing Side Raises
12 @ 12
12 @ 14
12 @ 16

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

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

Dag 38: Arme

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

CG Tricep Bench Press
10 @ 60
10 @ 65
10 @ 70

Standing Hammer Curls
12 @ 20
12 @ 24
12 @ 26

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 39: Bryst

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

Decline Smith BP
5 @ 50
5 @ 70
5 @ 90
5 @ 100
5 @ 110

Flat Smith BP
5 @ 50
5 @ 70
5 @ 90
5 @ 100
5 @ 110

Incline DB Flyes
12 @ 20
12 @ 22
12 @ 26

Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35
Tripledropset: 10 @ 35 + 10 @ 25 + 10 @ 20

Lower Standing Cable Fly
12 @ 15
12 @ 15
12 @ 15 + 12 @ 10

Dag 40: Ben

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

Front Squat
5 @ 60
5 @ 60
5 @ 60

Stiff-legged Deadlift 5x5
5 @ 60
5 @ 80
5 @ 100
5 @ 110
5 @ 120 - STRONG! =D>

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

Seated Calf Raise DB
12 @ 40
12 @ 40
12 @ 40

Abs

Dag 41: Ryg i andet træningscenter, FW Lygten

Dag 42: Skulder

3xFront
2xSide
2xRear
Shrugs

Lidt travlt idag. ses.

Ny uge, "nyt program"

Dag 1: Bryst

Incline DB Press
12 @ 20
8 @ 32
8 @ 32
8 @ 32 + 8 @ 20

Flat DB Press
12 @ 20
8 @ 32
8 @ 32
8 @ 32 + 8 @ 20

Decline Smith Dropset
8 @ 80 + 8 @ 50
8 @ 80 + 8 @ 50
8 @ 80 + 8 @ 50

Dips
8 @ BW
8 @ BW
8 @ BW

Seated Incline DB Flyes
12 @ 20
12 @ 20
12 @ 20

Standing Decline Cable Flyes
12 @ 15
12 @ 15
12 @ 15 + 12 @ 10

Standing Cable Flyes
12 @ 25
12 @ 25
12 @ 25 + 12 @ 20

Lang tid siden jeg har trænet med dumbells, så der skal teknikken lige finpudses igen.

Dag 2: Ben

Squats Wide Stance
8 @ 20
8 @ 60
8 @ 80
8 @ 100

Stiff-legged Deadlift
8 @ 60
8 @ 80
8 @ 100

Leg Extensions
12 @ 75
12 @ 75
10 @ 75 + 10 @ 60 + 10 @ 45

Leg Curls
12 @ 65
12 @ 65
10 @ 65 + 10 @ 50 + 10 @ 40

Squats Smith Close Stance
8 @ 50
8 @ 50
8 @ 50

Seated DB Calf Raises
12 @ 40
12 @ 40
12 @ 40

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

Abs

Lækker træning, ben-dagen er blevet en af mine yndlingsdage heldigvis, da det er en af mine helt klart største weakpoints. Kæmper en kamp om at få noget fylde på dem! Men giver ikke op! De ligger på omtrent 70 cm, men de skal være meget større og mere markerede!

Dag 3: Ryg

Deadlift
8 @ 50
8 @ 90
8 @ 110
8 @ 130

Pullups
12 @ BW
12 @ BW
12 @ BW

BOR Long Bar
8 @ 40
8 @ 50
8 @ 60
8 @ 70

Seated Lat Pulldowns
12 @ 50
12 @ 60
12 @ 70

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

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

Cable Wing Rows
12 @ 50
12 @ 55
12 @ 65

Lænd Maskine
12 @ 110
12 @ 110
12 @ 110

Underarme

Dag 4: Skulder

DB Arnold Press
8 @ 20
8 @ 22
8 @ 24

Standing Side Raises
12 @ 12
12 @ 12
12 @ 12

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

Seated Front To Neck OHP
12 @ 50
12 @ 50
12 @ 50

Seated Side Raises Dropset
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8

Face Pulls
12 @ 50
12 @ 55
12 @ 65

Front Raise Rope
12 @ 30
12 @ 30
12 @ 30 + 12 @ 25 + 12 @ 20

Side Raises Cable
12 @ 10
12 @ 10
12 @ 10

Rear Delt Cable Dropset
12 @ 20 + 12 @ 15
12 @ 20 + 12 @ 15
12 @ 20 + 12 @ 15

Shrugs
8 @ 100
8 @ 120
8 @ 140 + 8 @ 100 + 8 @ 60

Læg

Dag 5: Guns

EZ-Bar Preacher Curls
12 @ 30
12 @ 40
12 @ 45

Tricep Overhead Extensions EZ-bar
12 @ 30
12 @ 30
12 @ 30

DB Hammer Curls
12 @ 20
12 @ 20
12 @ 20

Tricep Bench Press
8 @ 60
8 @ 70
8 @ 80

DB Curls
12 @ 12
12 @ 12
12 @ 12

Triceps Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65

Biceps Rope
12 @ 50 - 1 sek squeeze
12 @ 50 + 12 @ 35
25 @ 45 + 14 @ 45 + 9 @ 45

Triceps Rope Pushdowns
12 @ 70
12 @ 70
12 @ 70

Underarme

Dag 6: Bryst

Incline DB Press
12 @ 20
8 @ 34
8 @ 34
8 @ 34 + 8 @ 20

Flat DB Press
12 @ 20
8 @ 34
8 @ 34
8 @ 34 + 8 @ 20

Decline Smith Dropset
8 @ 90 + 8 @ 50
8 @ 90 + 8 @ 50
8 @ 90 + 8 @ 50

Dips
8 @ BW
8 @ BW
8 @ BW

Seated Incline DB Flyes
12 @ 22
12 @ 22
12 @ 22

Standing Decline Cable Flyes
12 @ 15
12 @ 15
12 @ 15 + 12 @ 10

Standing Cable Flyes
12 @ 25
12 @ 25
12 @ 25 + 12 @ 20

Dag 7: Ben

Squats Wide Stance
8 @ 20
8 @ 60
8 @ 80
8 @ 100

Stiff-legged Deadlift
8 @ 60
8 @ 80
8 @ 100

Leg Extensions
12 @ 75
12 @ 75
10 @ 75 + 10 @ 60 + 10 @ 45

Leg Curls
12 @ 65
12 @ 65
10 @ 65 + 10 @ 50 + 10 @ 40

Squats Smith Close Stance
8 @ 50
8 @ 60
8 @ 70

Standing Calf Raises
12 @ 90
12 @ 90
12 @ 90
12 @ 90

Seated Calf Raises
12 @ 140
12 @ 140
12 @ 140
12 @ 140

Dag 8: Ryg

Deadlift
8 @ 50
8 @ 90
8 @ 110
8 @ 130

Pullups
12 @ BW
12 @ BW
12 @ BW

BOR Long Bar
8 @ 40
8 @ 60
8 @ 80

Seated Lat Pulldowns
12 @ 50
12 @ 60
12 @ 70

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

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

Cable Wing Rows
12 @ 50
12 @ 55
12 @ 65

Lænd Maskine
12 @ 110
12 @ 110
12 @ 110

Underarme
Abs

Dag 9: Skulder

DB Arnold Press
8 @ 20
8 @ 22
8 @ 24

Standing Side Raises
12 @ 12
12 @ 12
12 @ 12

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

Seated Front OHP
8 @ 40
8 @ 45
8 @ 50

Seated Side Raises Dropset
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8

Face Pulls
12 @ 50
12 @ 55
12 @ 65

Front Raise Rope
12 @ 30
12 @ 30
12 @ 30 + 12 @ 25 + 12 @ 20

Side Raises Cable
12 @ 10
12 @ 10
12 @ 10

Rear Delt Cable Dropset
12 @ 20 + 12 @ 15
12 @ 20 + 12 @ 15
12 @ 20 + 12 @ 15

Shrugs
8 @ 100
8 @ 120
8 @ 140 + 8 @ 100 + 8 @ 60

Dag 10: Guns

EZ-Bar Preacher Curls
12 @ 30
12 @ 40
12 @ 45

Tricep Bench Press
8 @ 60
8 @ 70
8 @ 80

DB Hammer Curls
12 @ 20
12 @ 20
12 @ 20

Triceps Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65

Biceps Rope
12 @ 50 - 1 sek squeeze
12 @ 50 + 12 @ 35
27 @ 45 + 16 @ 45 + 12 @ 45

Triceps Rope Pushdowns
12 @ 70
12 @ 70
12 @ 70

Underarme
Læg

Dag 11: Bryst

Incline DB Press
12 @ 20
8 @ 34
8 @ 34
8 @ 34 + 8 @ 20

Flat DB Press
12 @ 20
8 @ 34
8 @ 34
8 @ 34 + 8 @ 20

Decline Smith Dropset
8 @ 90 + 8 @ 50
8 @ 90 + 8 @ 50
8 @ 90 + 8 @ 50

Dips
8 @ BW
8 @ BW
8 @ BW

Seated Incline DB Flyes
12 @ 22
12 @ 22
12 @ 22

Standing Decline Cable Flyes
12 @ 15
12 @ 15
12 @ 15 + 12 @ 10

Standing Cable Flyes
12 @ 25
12 @ 25
12 @ 25 + 12 @ 20

Dag 12: Ryg

Deadlift
8 @ 50
8 @ 90
8 @ 110
8 @ 130

Pullups
12 @ BW
12 @ BW
12 @ BW

BOR Long Bar
8 @ 40
8 @ 60
8 @ 80

Seated Lat Pulldowns
12 @ 50
12 @ 60
12 @ 70

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

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

Cable Wing Rows
12 @ 50
12 @ 55
12 @ 65

Lænd Maskine
12 @ 110
12 @ 110
12 @ 110

Dag 13: Ben

Squats Wide Stance
8 @ 20
8 @ 60
8 @ 80
8 @ 100

Stiff-legged Deadlift
8 @ 60
8 @ 80
8 @ 100

Leg Extensions
12 @ 75
12 @ 75
10 @ 75 + 10 @ 60 + 10 @ 45

Leg Curls
12 @ 65
12 @ 65
10 @ 65 + 10 @ 50 + 10 @ 40

Squats Smith Close Stance
8 @ 50
8 @ 70
8 @ 80

Seated DB Calf Raises
12 @ 40
12 @ 40
12 @ 40

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

Dag 14: Skulder

DB Arnold Press
8 @ 20
8 @ 22
8 @ 24 + 8 @ 14

Standing Side Raises
12 @ 12
12 @ 12
12 @ 12

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

Seated Smith OHP
8 @ 50
8 @ 60
8 @ 70

Seated Side Raises Dropset
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8

Rear Delt Cable Dropset
12 @ 20 + 12 @ 15
12 @ 20 + 12 @ 15
12 @ 20 + 12 @ 15

Front Raise Rope
12 @ 30
12 @ 30
12 @ 30 + 12 @ 25 + 12 @ 20

Shrugs
8 @ 100
8 @ 120
8 @ 140 + 8 @ 100 + 8 @ 60

Abs

Getting Shredded!

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