Dag 15: Guns
EZ-Bar Preacher Curls
12 @ 30
12 @ 35
12 @ 40
12 @ 45
Tricep Bench Press
8 @ 60
8 @ 70
8 @ 80
DB Curls
10 @ 14
10 @ 16
10 @ 18
Triceps Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
Biceps Rope
12 @ 50 - 1 sek squeeze
12 @ 50 + 12 @ 35
30 @ 45 + 20 @ 45 + 10 @ 45 - 10 sek pause imellem
Triceps Rope Pushdowns
12 @ 70
12 @ 70
12 @ 70
Underarme
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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 16: Bryst
Incline DB Press
12 @ 20
8 @ 36
8 @ 36
8 @ 36 + 8 @ 20
Flat DB Press
12 @ 20
8 @ 36
8 @ 36
8 @ 36 + 8 @ 20
Decline DB Press
8 @ 36
8 @ 36
10 @ 36 + 10 @ 20
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
Incline DB Press
12 @ 20
8 @ 36
8 @ 36
8 @ 36 + 8 @ 20
Flat DB Press
12 @ 20
8 @ 36
8 @ 36
8 @ 36 + 8 @ 20
Decline DB Press
8 @ 36
8 @ 36
10 @ 36 + 10 @ 20
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
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 17: Ben
Squats Wide Stance
8 @ 20
8 @ 60
8 @ 80
8 @ 100
Stiff-legged Deadlift
8 @ 60
8 @ 80
8 @ 100
Squats Smith Close Stance
8 @ 50
8 @ 60
8 @ 70
Leg Extensions
12 @ 75
12 @ 75
10 @ 75 + 10 @ 60 + 10 @ 45
Leg Curls
12 @ 65
12 @ 65
10 @ 65 + 10 @ 50 + 10 @ 40
Standing Calf Raises
12 @ 90
12 @ 90
12 @ 90
12 @ 90
12 @ 90
Squats Wide Stance
8 @ 20
8 @ 60
8 @ 80
8 @ 100
Stiff-legged Deadlift
8 @ 60
8 @ 80
8 @ 100
Squats Smith Close Stance
8 @ 50
8 @ 60
8 @ 70
Leg Extensions
12 @ 75
12 @ 75
10 @ 75 + 10 @ 60 + 10 @ 45
Leg Curls
12 @ 65
12 @ 65
10 @ 65 + 10 @ 50 + 10 @ 40
Standing Calf Raises
12 @ 90
12 @ 90
12 @ 90
12 @ 90
12 @ 90
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 18: Ryg
Pullups
12 @ BW
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 V Pulldowns
12 @ 50
12 @ 60
12 @ 70
Seated Cable Rows CloseGrip
12 @ 60
12 @ 60
12 @ 60
Cable Wing Rows
12 @ 50
12 @ 55
12 @ 65
Incline DB Rows
12 @ 26
12 @ 26
12 @ 26
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
12 @ 110
12 @ 110
12 @ 110
Abs
Underarme
Pullups
12 @ BW
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 V Pulldowns
12 @ 50
12 @ 60
12 @ 70
Seated Cable Rows CloseGrip
12 @ 60
12 @ 60
12 @ 60
Cable Wing Rows
12 @ 50
12 @ 55
12 @ 65
Incline DB Rows
12 @ 26
12 @ 26
12 @ 26
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
12 @ 110
12 @ 110
12 @ 110
Abs
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 19: Skulder
DB Arnold Press
8 @ 20
8 @ 22
8 @ 24
Standing Side Raises
12 @ 12
12 @ 14
12 @ 14
Rear Delt Machine
12 @ 50
12 @ 50
12 @ 50
Seated Smith OHP
8 @ 50
8 @ 70
8 @ 80
Seated Side Raises Dropset
12 @ 10 + 12 @ 7
12 @ 10 + 12 @ 7
12 @ 10 + 12 @ 7
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
Læg
DB Arnold Press
8 @ 20
8 @ 22
8 @ 24
Standing Side Raises
12 @ 12
12 @ 14
12 @ 14
Rear Delt Machine
12 @ 50
12 @ 50
12 @ 50
Seated Smith OHP
8 @ 50
8 @ 70
8 @ 80
Seated Side Raises Dropset
12 @ 10 + 12 @ 7
12 @ 10 + 12 @ 7
12 @ 10 + 12 @ 7
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
Læg
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 20: Guns
EZ-Bar Preacher Curls
12 @ 30
12 @ 35
12 @ 40
12 @ 45
Tricep Bench Press
8 @ 60
8 @ 70
8 @ 80
DB Curls
10 @ 14
10 @ 14
10 @ 14
Triceps Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
Biceps Rope
12 @ 50 - 1 sek squeeze
12 @ 50 + 12 @ 35
30 @ 45 + 20 @ 45 + 10 @ 45 - 10 sek pause imellem
Triceps Rope Pushdowns
12 @ 70
12 @ 70
12 @ 70
EZ-Bar Preacher Curls
12 @ 30
12 @ 35
12 @ 40
12 @ 45
Tricep Bench Press
8 @ 60
8 @ 70
8 @ 80
DB Curls
10 @ 14
10 @ 14
10 @ 14
Triceps Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
Biceps Rope
12 @ 50 - 1 sek squeeze
12 @ 50 + 12 @ 35
30 @ 45 + 20 @ 45 + 10 @ 45 - 10 sek pause imellem
Triceps Rope Pushdowns
12 @ 70
12 @ 70
12 @ 70
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 21: Bryst
Incline DB Press
12 @ 20
8 @ 38
8 @ 38
8 @ 38 + 8 @ 20
Flat DB Press
12 @ 20
8 @ 38
8 @ 38
8 @ 38 + 8 @ 20
Decline DB Press
8 @ 38
8 @ 38
8 @ 38 + 8 @ 20
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
Incline DB Press
12 @ 20
8 @ 38
8 @ 38
8 @ 38 + 8 @ 20
Flat DB Press
12 @ 20
8 @ 38
8 @ 38
8 @ 38 + 8 @ 20
Decline DB Press
8 @ 38
8 @ 38
8 @ 38 + 8 @ 20
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
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 22: Ben
Squats Wide Stance
8 @ 20
8 @ 60
8 @ 80
8 @ 100
Stiff-legged Deadlift
8 @ 60
8 @ 80
8 @ 100
Squats Smith Close Stance
8 @ 50
8 @ 60
8 @ 70
Leg Extensions
12 @ 75
12 @ 75
10 @ 75 + 10 @ 60 + 10 @ 45
Leg Curls
12 @ 65
12 @ 65
10 @ 65 + 10 @ 50 + 10 @ 40
Standing Calf Raises
12 @ 90
12 @ 90
12 @ 90
12 @ 90
12 @ 90
Seated Calf Raises
12 @ 100
12 @ 100
12 @ 100
12 @ 100
12 @ 100
Seated DB Raises
12 @ 40
12 @ 40
12 @ 40
Squats Wide Stance
8 @ 20
8 @ 60
8 @ 80
8 @ 100
Stiff-legged Deadlift
8 @ 60
8 @ 80
8 @ 100
Squats Smith Close Stance
8 @ 50
8 @ 60
8 @ 70
Leg Extensions
12 @ 75
12 @ 75
10 @ 75 + 10 @ 60 + 10 @ 45
Leg Curls
12 @ 65
12 @ 65
10 @ 65 + 10 @ 50 + 10 @ 40
Standing Calf Raises
12 @ 90
12 @ 90
12 @ 90
12 @ 90
12 @ 90
Seated Calf Raises
12 @ 100
12 @ 100
12 @ 100
12 @ 100
12 @ 100
Seated DB Raises
12 @ 40
12 @ 40
12 @ 40
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 23: Ryg
Pullups
12 @ BW
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 V Pulldowns
12 @ 50
12 @ 60
12 @ 70
Seated Cable Rows CloseGrip
12 @ 60
12 @ 60
12 @ 60
Cable Wing Rows
12 @ 50
12 @ 55
12 @ 65
Incline DB Rows
12 @ 28
12 @ 28
12 @ 28
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
12 @ 110
12 @ 110
12 @ 110
Underarme
Pullups
12 @ BW
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 V Pulldowns
12 @ 50
12 @ 60
12 @ 70
Seated Cable Rows CloseGrip
12 @ 60
12 @ 60
12 @ 60
Cable Wing Rows
12 @ 50
12 @ 55
12 @ 65
Incline DB Rows
12 @ 28
12 @ 28
12 @ 28
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
12 @ 110
12 @ 110
12 @ 110
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 24: Skulder
DB Arnold Press
8 @ 20
8 @ 22
8 @ 22
Standing Side Raises
12 @ 12
12 @ 12
12 @ 12
Rear Delt Machine
12 @ 50
12 @ 50
12 @ 50
Seated Smith OHP
8 @ 50
8 @ 70
8 @ 90
Seated Side Raises Dropset
12 @ 10 + 12 @ 7
12 @ 10 + 12 @ 7
12 @ 10 + 12 @ 7
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 @ 140
8 @ 180
DB Arnold Press
8 @ 20
8 @ 22
8 @ 22
Standing Side Raises
12 @ 12
12 @ 12
12 @ 12
Rear Delt Machine
12 @ 50
12 @ 50
12 @ 50
Seated Smith OHP
8 @ 50
8 @ 70
8 @ 90
Seated Side Raises Dropset
12 @ 10 + 12 @ 7
12 @ 10 + 12 @ 7
12 @ 10 + 12 @ 7
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 @ 140
8 @ 180
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 25: Guns
EZ-Bar Preacher Curls
12 @ 30
12 @ 35
12 @ 40
12 @ 45
Tricep Bench Press
8 @ 60
8 @ 70
8 @ 80
DB Curls
10 @ 14
10 @ 14
10 @ 14
Triceps Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
Biceps Rope
12 @ 50 - 1 sek squeeze
12 @ 50 + 12 @ 35
30 @ 45 + 20 @ 45 + 10 @ 45 - 10 sek pause imellem
Triceps Rope Pushdowns
12 @ 70
12 @ 70
12 @ 70
EZ-Bar Preacher Curls
12 @ 30
12 @ 35
12 @ 40
12 @ 45
Tricep Bench Press
8 @ 60
8 @ 70
8 @ 80
DB Curls
10 @ 14
10 @ 14
10 @ 14
Triceps Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
Biceps Rope
12 @ 50 - 1 sek squeeze
12 @ 50 + 12 @ 35
30 @ 45 + 20 @ 45 + 10 @ 45 - 10 sek pause imellem
Triceps Rope Pushdowns
12 @ 70
12 @ 70
12 @ 70
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 26: Bryst
Var lidt tom for energi idag, og havde ingen spotter
Incline DB Press
12 @ 20
8 @ 36
8 @ 36
8 @ 36 + 8 @ 20
Flat DB Press
12 @ 20
8 @ 36
8 @ 36
8 @ 36 + 8 @ 20
Decline Smith Press
8 @ 70
8 @ 80
8 @ 90 + 8 @ 50
Seated Incline DB Flyes
12 @ 20
12 @ 20
12 @ 20
Standing Decline Cable Flyes
12 @ 15
12 @ 15
12 @ 15
Standing Cable Flyes
12 @ 20
12 @ 30
12 @ 35
Var lidt tom for energi idag, og havde ingen spotter
Incline DB Press
12 @ 20
8 @ 36
8 @ 36
8 @ 36 + 8 @ 20
Flat DB Press
12 @ 20
8 @ 36
8 @ 36
8 @ 36 + 8 @ 20
Decline Smith Press
8 @ 70
8 @ 80
8 @ 90 + 8 @ 50
Seated Incline DB Flyes
12 @ 20
12 @ 20
12 @ 20
Standing Decline Cable Flyes
12 @ 15
12 @ 15
12 @ 15
Standing Cable Flyes
12 @ 20
12 @ 30
12 @ 35
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 27: Ben
Squats Wide Stance
8 @ 20
8 @ 60
8 @ 80
8 @ 100
Stiff-legged Deadlift
8 @ 60
8 @ 80
8 @ 100
Squats Smith Close Stance
8 @ 50
8 @ 60
8 @ 70
Leg Extensions
12 @ 75
12 @ 75
10 @ 75 + 10 @ 60 + 10 @ 45
Leg Curls
12 @ 65
12 @ 65
10 @ 65 + 10 @ 50 + 10 @ 40
Standing Calf Raises
12 @ 90
12 @ 90
12 @ 90
12 @ 90
12 @ 90
Squats Wide Stance
8 @ 20
8 @ 60
8 @ 80
8 @ 100
Stiff-legged Deadlift
8 @ 60
8 @ 80
8 @ 100
Squats Smith Close Stance
8 @ 50
8 @ 60
8 @ 70
Leg Extensions
12 @ 75
12 @ 75
10 @ 75 + 10 @ 60 + 10 @ 45
Leg Curls
12 @ 65
12 @ 65
10 @ 65 + 10 @ 50 + 10 @ 40
Standing Calf Raises
12 @ 90
12 @ 90
12 @ 90
12 @ 90
12 @ 90
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 28: Ryg
Pullups
12 @ BW
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 V Pulldowns
12 @ 50
12 @ 60
12 @ 70
Seated Cable Rows CloseGrip
12 @ 60
12 @ 60
12 @ 60
Cable Wing Rows
12 @ 50
12 @ 55
12 @ 65
Incline DB Rows
12 @ 28
12 @ 28
12 @ 28
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
Pullups
12 @ BW
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 V Pulldowns
12 @ 50
12 @ 60
12 @ 70
Seated Cable Rows CloseGrip
12 @ 60
12 @ 60
12 @ 60
Cable Wing Rows
12 @ 50
12 @ 55
12 @ 65
Incline DB Rows
12 @ 28
12 @ 28
12 @ 28
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 29: Skulder
Seated Smith OHP
8 @ 50
8 @ 70
8 @ 90
Standing Side Raises
12 @ 12
12 @ 12
12 @ 12
Rear Delt Machine
12 @ 50
12 @ 50
12 @ 50
DB Arnold Press
8 @ 20
8 @ 20
8 @ 20
Seated Side Raises Dropset
12 @ 10 + 12 @ 7
12 @ 10 + 12 @ 7
12 @ 10 + 12 @ 7
Rear Delt Cable Dropset
12 @ 20 + 12 @ 15
12 @ 20 + 12 @ 15
12 @ 20 + 12 @ 15
Front Raise Rope
12 @ 25
12 @ 25
10 @ 30 + 10 @ 25 + 10 @ 20
Shrugs
8 @ 100
8 @ 120
8 @ 140 + 8 @ 100 + 8 @ 60
Seated Smith OHP
8 @ 50
8 @ 70
8 @ 90
Standing Side Raises
12 @ 12
12 @ 12
12 @ 12
Rear Delt Machine
12 @ 50
12 @ 50
12 @ 50
DB Arnold Press
8 @ 20
8 @ 20
8 @ 20
Seated Side Raises Dropset
12 @ 10 + 12 @ 7
12 @ 10 + 12 @ 7
12 @ 10 + 12 @ 7
Rear Delt Cable Dropset
12 @ 20 + 12 @ 15
12 @ 20 + 12 @ 15
12 @ 20 + 12 @ 15
Front Raise Rope
12 @ 25
12 @ 25
10 @ 30 + 10 @ 25 + 10 @ 20
Shrugs
8 @ 100
8 @ 120
8 @ 140 + 8 @ 100 + 8 @ 60
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 30: Guns
EZ-Bar Preacher Curls
12 @ 30
12 @ 35
12 @ 40
12 @ 45
Tricep Bench Press
8 @ 60
8 @ 70
8 @ 80
DB Curls
10 @ 14
10 @ 14
10 @ 14
Triceps Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
Biceps Rope
12 @ 50 - 1 sek squeeze
12 @ 50 + 12 @ 35
30 @ 45 + 20 @ 45 + 10 @ 45 - 10 sek pause imellem
Triceps Rope Pushdowns
12 @ 70
12 @ 70
12 @ 70
underarme
EZ-Bar Preacher Curls
12 @ 30
12 @ 35
12 @ 40
12 @ 45
Tricep Bench Press
8 @ 60
8 @ 70
8 @ 80
DB Curls
10 @ 14
10 @ 14
10 @ 14
Triceps Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
Biceps Rope
12 @ 50 - 1 sek squeeze
12 @ 50 + 12 @ 35
30 @ 45 + 20 @ 45 + 10 @ 45 - 10 sek pause imellem
Triceps Rope Pushdowns
12 @ 70
12 @ 70
12 @ 70
underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Rejser søndag.
Derfor blev dag 31 til skulder/bryst/ryg
Derfor blev dag 31 til skulder/bryst/ryg
-
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- Galleri: Intet galleri
- Kostplan: Vis kostplan
Tilbage fra Tyrkiet.
En uges træningspause, fra imorgen af kører vi hårdt på igen. Glæder mig til at se vægten, har været syg de sidste par dage..
En uges træningspause, fra imorgen af kører vi hårdt på igen. Glæder mig til at se vægten, har været syg de sidste par dage..
-
- Reputation point: 0
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- Galleri: Intet galleri
- Kostplan: Vis kostplan
Efter en uges pause er det tilbage!
Dag 1: Bryst/Triceps
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 80 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 80
8 @ 90 + 8 @ 50
Flat DB ClosePress
12 @ 20
12 @ 20
12 @ 20
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45
Triceps Cable Pushdowns
12 @ 50
12 @ 50
12 @ 50
Triceps var helt færdige på sidste øvelse! Lang tid siden jeg har kørt på denne måde..
Dag 1: Bryst/Triceps
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 80 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 80
8 @ 90 + 8 @ 50
Flat DB ClosePress
12 @ 20
12 @ 20
12 @ 20
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45
Triceps Cable Pushdowns
12 @ 50
12 @ 50
12 @ 50
Triceps var helt færdige på sidste øvelse! Lang tid siden jeg har kørt på denne måde..
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 2: Ben/Skulder
Squat Smith
10 @ 50
10 @ 60
10 @ 70
10 @ 80
10 @ 90
Leg Extensions
12 @ 75
12 @ 75
12 @ 75
12 @ 75
Leg Curls
12 @ 60
12 @ 60
12 @ 60
12 @ 60
Seated Calf Raises
15 @ 100
15 @ 100
15 @ 100
15 @ 100
15 @ 100
Seated DB Shoulder Press
10 @ 24 + 10 @ 14
10 @ 24 + 10 @ 14
10 @ 24 + 10 @ 14
Seated Side Raises
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
Cable Rear Delt
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 15 + 10 @ 15 + 10 @ 30
10 @ 15 + 10 @ 15 + 10 @ 30
10 @ 15 + 10 @ 15 + 10 @ 30
Sindssyg hårdt program idag, måtte ligge mig 5 minutter imellem de to første skulderøvelser. Puha, hårdt men skønt at komme igang igen! Sick-ass shoulder pump!
Squat Smith
10 @ 50
10 @ 60
10 @ 70
10 @ 80
10 @ 90
Leg Extensions
12 @ 75
12 @ 75
12 @ 75
12 @ 75
Leg Curls
12 @ 60
12 @ 60
12 @ 60
12 @ 60
Seated Calf Raises
15 @ 100
15 @ 100
15 @ 100
15 @ 100
15 @ 100
Seated DB Shoulder Press
10 @ 24 + 10 @ 14
10 @ 24 + 10 @ 14
10 @ 24 + 10 @ 14
Seated Side Raises
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
Cable Rear Delt
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 15 + 10 @ 15 + 10 @ 30
10 @ 15 + 10 @ 15 + 10 @ 30
10 @ 15 + 10 @ 15 + 10 @ 30
Sindssyg hårdt program idag, måtte ligge mig 5 minutter imellem de to første skulderøvelser. Puha, hårdt men skønt at komme igang igen! Sick-ass shoulder pump!
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 3: Ryg og Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR
8 @ 60
8 @ 70
8 @ 80
8 @ 100
Cable Rows
12 @ 60
12 @ 60
12 @ 60
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns V-Bar
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
12 @ 12
12 @ 12
12 @ 12
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR
8 @ 60
8 @ 70
8 @ 80
8 @ 100
Cable Rows
12 @ 60
12 @ 60
12 @ 60
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns V-Bar
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
12 @ 12
12 @ 12
12 @ 12
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 4: Bryst/Triceps
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 85 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 80
8 @ 95 + 8 @ 50
Flat DB ClosePress
12 @ 22
12 @ 22
12 @ 22
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45
Triceps Cable Pushdowns
12 @ 50
12 @ 50
12 @ 50
Underarme
Meningen var jeg skulle slutte af med abs, men efter jeg havde kørt første sæt, fik jeg voldsomme kramper i nederste mavemuskler, forfærdeligt! Måtte ligge og strække ud i 15 min før det var helt væk... fy for satan en oplevelse!
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 85 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 80
8 @ 95 + 8 @ 50
Flat DB ClosePress
12 @ 22
12 @ 22
12 @ 22
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45
Triceps Cable Pushdowns
12 @ 50
12 @ 50
12 @ 50
Underarme
Meningen var jeg skulle slutte af med abs, men efter jeg havde kørt første sæt, fik jeg voldsomme kramper i nederste mavemuskler, forfærdeligt! Måtte ligge og strække ud i 15 min før det var helt væk... fy for satan en oplevelse!
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 5: Ben/Skulder
Stiff-legged Deadlift
10 @ 60
10 @ 70
10 @ 80
10 @ 90
10 @ 100
Leg Extensions
12 @ 75
12 @ 75
12 @ 75
12 @ 75
Leg Curls
12 @ 70
12 @ 70
12 @ 70
12 @ 70
Standing Calf Raises
15 @ 90
15 @ 90
15 @ 90
15 @ 90
15 @ 90
Seated DB Shoulder Press
10 @ 24 + 10 @ 14
10 @ 24 + 10 @ 14
10 @ 24 + 10 @ 14
Seated Side Raises
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
Cable Rear Delt
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 15 + 10 @ 15 + 10 @ 30
10 @ 15 + 10 @ 15 + 10 @ 30
10 @ 15 + 10 @ 15 + 10 @ 30
Stiff-legged Deadlift
10 @ 60
10 @ 70
10 @ 80
10 @ 90
10 @ 100
Leg Extensions
12 @ 75
12 @ 75
12 @ 75
12 @ 75
Leg Curls
12 @ 70
12 @ 70
12 @ 70
12 @ 70
Standing Calf Raises
15 @ 90
15 @ 90
15 @ 90
15 @ 90
15 @ 90
Seated DB Shoulder Press
10 @ 24 + 10 @ 14
10 @ 24 + 10 @ 14
10 @ 24 + 10 @ 14
Seated Side Raises
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
Cable Rear Delt
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 15 + 10 @ 15 + 10 @ 30
10 @ 15 + 10 @ 15 + 10 @ 30
10 @ 15 + 10 @ 15 + 10 @ 30
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 6: Ryg og Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR
8 @ 60
8 @ 70
8 @ 80
8 @ 100
Cable Rows
12 @ 70
12 @ 70
12 @ 70
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns V-Bar
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR
8 @ 60
8 @ 70
8 @ 80
8 @ 100
Cable Rows
12 @ 70
12 @ 70
12 @ 70
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns V-Bar
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 7: Bryst/Triceps
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 90 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 80
8 @ 100 + 8 @ 50
Flat DB ClosePress
10 @ 24
10 @ 24
10 @ 24
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45
Triceps Cable Pushdowns
12 @ 50
12 @ 50
12 @ 50
Underarme
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 90 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 80
8 @ 100 + 8 @ 50
Flat DB ClosePress
10 @ 24
10 @ 24
10 @ 24
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45
Triceps Cable Pushdowns
12 @ 50
12 @ 50
12 @ 50
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 8: Ben/Skulder
Squat Smith
10 @ 50
10 @ 60
10 @ 70
10 @ 80
10 @ 90
Leg Extensions
12 @ 75
12 @ 75
12 @ 75
12 @ 75
Leg Curls
12 @ 70
12 @ 70
12 @ 70
12 @ 70
Standing Calf Raises
15 @ 90
15 @ 90
15 @ 90
15 @ 90
15 @ 90
Seated DB Shoulder Press
10 @ 26 + 10 @ 16
10 @ 26 + 10 @ 16
10 @ 26 + 10 @ 16
Seated Side Raises
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
Cable Rear Delt
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 15 + 10 @ 15 + 10 @ 30
10 @ 15 + 10 @ 15 + 10 @ 30
10 @ 15 + 10 @ 15 + 10 @ 30
Squat Smith
10 @ 50
10 @ 60
10 @ 70
10 @ 80
10 @ 90
Leg Extensions
12 @ 75
12 @ 75
12 @ 75
12 @ 75
Leg Curls
12 @ 70
12 @ 70
12 @ 70
12 @ 70
Standing Calf Raises
15 @ 90
15 @ 90
15 @ 90
15 @ 90
15 @ 90
Seated DB Shoulder Press
10 @ 26 + 10 @ 16
10 @ 26 + 10 @ 16
10 @ 26 + 10 @ 16
Seated Side Raises
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
Cable Rear Delt
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 15 + 10 @ 15 + 10 @ 30
10 @ 15 + 10 @ 15 + 10 @ 30
10 @ 15 + 10 @ 15 + 10 @ 30
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 9: Ryg og Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR
8 @ 60
8 @ 70
8 @ 80
8 @ 100
Cable Rows
12 @ 75
12 @ 75
12 @ 75
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns V-Bar
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR
8 @ 60
8 @ 70
8 @ 80
8 @ 100
Cable Rows
12 @ 75
12 @ 75
12 @ 75
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns V-Bar
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 10: Bryst/Triceps
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 90 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 90
8 @ 110 + 8 @ 70 + 8 @ 50
Flat DB ClosePress
10 @ 24
10 @ 24
10 @ 24
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 30
12 @ 30
12 @ 30
Triceps Cable Pushdowns
12 @ 50
12 @ 50
12 @ 50
Underarme
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 90 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 90
8 @ 110 + 8 @ 70 + 8 @ 50
Flat DB ClosePress
10 @ 24
10 @ 24
10 @ 24
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 30
12 @ 30
12 @ 30
Triceps Cable Pushdowns
12 @ 50
12 @ 50
12 @ 50
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 11: Ben/Skulder
Stiff-legged Deadlift
10 @ 60
10 @ 70
10 @ 80
10 @ 90
10 @ 100
Leg Extensions
12 @ 75
12 @ 75
12 @ 75
12 @ 75
Leg Curls
12 @ 70
12 @ 70
12 @ 70
12 @ 70
Seated DB Shoulder Press
10 @ 26 + 10 @ 16
10 @ 26 + 10 @ 16
10 @ 26 + 10 @ 16
Seated Side Raises
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
Cable Rear Delt
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
Stiff-legged Deadlift
10 @ 60
10 @ 70
10 @ 80
10 @ 90
10 @ 100
Leg Extensions
12 @ 75
12 @ 75
12 @ 75
12 @ 75
Leg Curls
12 @ 70
12 @ 70
12 @ 70
12 @ 70
Seated DB Shoulder Press
10 @ 26 + 10 @ 16
10 @ 26 + 10 @ 16
10 @ 26 + 10 @ 16
Seated Side Raises
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
Cable Rear Delt
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 12: Ryg og Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR
8 @ 60
8 @ 70
8 @ 80
8 @ 100
Cable Rows
12 @ 75
12 @ 75
12 @ 75
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns V-Bar
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR
8 @ 60
8 @ 70
8 @ 80
8 @ 100
Cable Rows
12 @ 75
12 @ 75
12 @ 75
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns V-Bar
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
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