Dag 14:
Ryg:
Chin ups 3*6-8
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 50
8 @ 60
8 @ 67.5
Seated Row 3*6-8
8 @ 60
8 @ 70
8 @ 80

Bagskulder:
DB Side Laterals 3*6-8
8 @ 16
8 @ 18
8 @ 20
Reverse shoulder press 3*6-8
8 @ 10
8 @ 10
8 @ 10
Reverse shoulder press på flad bænk med håndtag i kabeltrækkene 3*6-8
8 @ 7.5
8 @ 10
8 @ 10

Biceps:
EZ Barbell curls 3*6-8
8 @ 50
8 @ 50
8 @ 50
Superset:
Siddende biceps curl 3*6-8
8 @ 16
8 @ 16
8 @ 18
Siddende hammer curl 3*6-8
8 @ 14
8 @ 14
8 @ 14

Igår - Dag 15: Bryst
Bryst:
BB Press 3*6-8
8 @ 50
8 @ 90
8 @ 102,5
Incline BB Press 4*6-8
8 @ 50
8 @ 70
8 @ 80
8 @ 90
Decline BB Press 3*6-8
8 @ 70
8 @ 90
8 @ 100
Cable crossovers 3*6-8
8 @ 15
8 @ 17.5
8 @ 20

Forskulder:
Shoulder press 3*6-8
8 @ 28
8 @ 30
8 @ 30
Front raises 3*6-8
8 @ 12
8 @ 14
8 @ 14
Triceps:
Dips 3*6-8
8 @ BW
8 @ BW
8 @ BW
Superset:
Pushdowns cable 3*6-8
8 @ 27.5
8 @ 32.5
8 @ 47.5
Pushdowns rope 3*6-8
8 @ 27.5
8 @ 32.5
8 @ 47.5

Dag 16:
Ryg:
Chin ups 3*6-8
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 50
8 @ 70
8 @ 80
Seated Row 3*6-8
8 @ 55
8 @ 60
8 @ 65

Bagskulder:
Seated DB Side Laterals 3*6-8
8 @ 9
8 @ 10
8 @ 10
Reverse shoulder press 3*6-8
8 @ 12
8 @ 12
8 @ 12
Reverse shoulder press på flad bænk med håndtag i kabeltrækkene 3*6-8
8 @ 10
8 @ 10
8 @ 12.5

Biceps:
EZ Barbell curls 3*6-8
8 @ 50
8 @ 50
8 @ 50
Superset:
Siddende biceps curl 3*6-8
8 @ 14
8 @ 16
8 @ 18
Siddende hammer curl 3*6-8
8 @ 12
8 @ 14
8 @ 16

Dag 17:


Ben/lænd:
Squat 3*6-8
8 @ 50
8 @ 90
8 @ 90
Dødløft 3*6-8
8 @ 50
8 @ 90
8 @ 90
Leg extensions 3*6-8 (dropset til sidst)
8 @ 85+45
8 @ 90+50
8 @ 95+40
Leg Curls 3*6-8 (dropset til sidst)
8 @ 45
8 @ 65
8 @ 75

Mave

Har sammensat mit eget program sammen med de 12 ugers større arme - dette skal prøves af!
Programmet ser således ud:

Første 5 uger!

Dag 1:
Bryst:
BB Press 3*6-8
Incline DB Press 3*6-8
Decline BB Press 3*6-8
Cable crossovers 3*6-8

Forskulder:
Standing Shoulder press 3*6-8
Front raises 3*6-8

Triceps: Skifter mellem følgende øvelser:
Fransk Pres – 10 * 10
Overhead triceps extensions: 10 * 10

Dag 2:
Ben/lænd/mave:
Squat 3*6-8
Dødløft 3*6-8
Leg extensions 3*6-8 (dropset til sidst)
Leg Curls 3*6-8 (dropset til sidst)
Mave

Dag 3:
Ryg:
Chin ups 3*6-8
BOR 3*6-8
Seated Row 3*6-8

Bagskulder:
DB Side Laterals 3*6-8
Reverse shoulder press 3*6-8
Reverse shoulder press på flad bænk med håndtag i kabeltrækkene 3*6-8

Biceps: Skifter mellem:
Barbell Curls - 10 * 10
Hammer Curls – 3 * 10
Og
Barbell Preacher Curls – 10 * 10
Reverse Curls – 3 * 10


Næste 5 uger!

Dag 1:
Bryst:
BB Press 3*6-8
Incline DB Press 3*6-8
Decline BB Press 3*6-8
Cable crossovers 3*6-8

Forskulder:
Standing Shoulder press 3*6-8
Front raises 3*6-8

Triceps: Skifter mellem følgende øvelser:
Tricep Pushdown 5*8 superset close grip bænkpres 5*5
Fransk Pres 5*8 superset close grip bænkpres 5*5

Dag 2:
Ben/lænd/mave:
Squat 3*6-8
Dødløft 3*6-8
Leg extensions 3*6-8 (dropset til sidst)
Leg Curls 3*6-8 (dropset til sidst)
Mave

Dag 3:
Ryg:
Chin ups 3*6-8
BOR 3*6-8
Seated Row 3*6-8

Bagskulder:
DB Side Laterals 3*6-8
Reverse shoulder press 3*6-8
Reverse shoulder press på flad bænk med håndtag i kabeltrækkene 3*6-8

Biceps: Skifter mellem:
Barbell preacher curls 5*8 superset reverse pulldowns 5*5
Hammer curls 3*10
Og
Barbell curls 5*8 reps superset reverse pulldown 5*5
Reverse curls 3*10


Sidste 2 uger!

Dag 1:
Bryst:
BB Press 3*6-8
Incline DB Press 3*6-8
Decline BB Press 3*6-8
Cable crossovers 3*6-8

Forskulder:
Standing Shoulder press 3*6-8
Front raises 3*6-8

Triceps: Skifter mellem følgende øvelser:
Dips: 5*5
Tricep Pushdowns 4*12
Og
Dips: 5*5
Triceps extensions: 4*12

Dag 2:
Ben/lænd/mave:
Squat 3*6-8
Dødløft 3*6-8
Leg extensions 3*6-8 (dropset til sidst)
Leg Curls 3*6-8 (dropset til sidst)
Mave

Dag 3:
Ryg:
Chin ups 3*6-8
BOR 3*6-8
Seated Row 3*6-8

Bagskulder:
DB Side Laterals 3*6-8
Reverse shoulder press 3*6-8
Reverse shoulder press på flad bænk med håndtag i kabeltrækkene 3*6-8

Biceps: Skifter mellem:
Chinups: 5*5
Concentration curls: 4*12
Hammer curls: 3*10
Og
Chins: 5*5
DB Preacher curls: 4*12
Hammer Curls: 3*10

Der bliver taget mål + vægt når programmet starter d.26 December og efterfølgende hver mandag for at se hvordan det skrider fremad.
God jul til jer alle
LET THE GROWTH BEGIN!

Har her til morgen taget mål + vægt så jeg kan se om der sker fremskridt gennem de næste 12 ugers træning!

Alle mål er kold form!

Onsdag d.26 december
Vægt: 85.5
Højre arm: 38
Venstre arm: 38
Bryst: 111
Skulder: 132
Læg: 38
Lår: 62
Hofte: 85

Uge 1
Dag 1:
Bryst:
BB Press 3*6-8
8 @ 52.5
8 @ 92.5
8 @ 97.5
Incline DB Press 3*6-8
8 @ 20
8 @ 28
8 @ 30
Flat DB Flyes 3*6-8
8 @ 20
8 @ 28
8 @ 30
Dips 3*6-8
8 @ BW
8 @ BW
8 @ BW

Forskulder:
Standing Shoulder press 3*6-8
8 @ 12
8 @ 16
8 @ 18
Front raises 3*6-8
8 @ 12
8 @ 12
8 @ 12

Triceps:
Fransk Pres – 10 * 10
10 @ 40
10 @ 40
10 @ 35
10 @ 35
10 @ 30
10 @ 30
10 @ 25
10 @ 25
10 @ 25
10 @ 25

Gårsdagens træning: Dag 2

Ryg:
Chin ups 3*6-8
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 60
8 @ 70
8 @ 80
Seated Row 3*6-8
8 @ 60
8 @ 70
8 @ 70

Bagskulder:
DB Seated Side Laterals 3*6-8
8 @ 10
8 @ 10
8 @ 10
Reverse shoulder press 3*6-8
8 @ 12
8 @ 12
8 @ 12

Biceps:
Barbell Curls - 10 * 10
10 @ 30
10 @ 30
10 @ 30
10 @ 30
10 @ 27.5
10 @ 27.5
10 @ 25
10 @ 25
10 @ 20
10 @ 20
Hammer Curls – 3 * 10
10 @ 16
10 @ 20
10 @ 24

Uge 1
Dag 3:
Bryst:
BB Press 3*6-8
8 @ 52.5
8 @ 72.5
8 @ 82.5
Incline DB Press 3*6-8
8 @ 22
8 @ 24
8 @ 26
Flat DB Flyes 3*6-8
8 @ 18
8 @ 20
8 @ 22
Dips 3*6-8
8 @ BW
8 @ BW
8 @ BW

Forskulder:
Standing Shoulder press 3*6-8
8 @ 14
8 @ 14
8 @ 14
Front raises 3*6-8
8 @ 12
8 @ 12
8 @ 12

Triceps:
Overhead tricep extensions 10*10
10 @ 30
10 @ 30
10 @ 28
10 @ 28
10 @ 26
10 @ 26
10 @ 24
10 @ 24
10 @ 22
10 @ 22

Uge 1 Dag 4 - Sidste træning indtil d.5 da centeret først åbner dér

Squat: 3*6-8
8 @ 50
8 @ 90
8 @ 110

Leg Extensions 3 * 6-8
Dropset 1:
8 @ 70
8 @ 40
Dropset 2:
8 @ 80
8 @ 45
Dropset 3:
8 @ 90
8 @ 50

Ryg:
Chin ups 3*6-8
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 60
8 @ 70
8 @ 80
Seated Row 3*6-8
8 @ 60
8 @ 70
8 @ 70

Bagskulder:
Side Laterals 3*6-8
8 @ 14
8 @ 14
8 @ 14
Reverse shoulder press 3*6-8
8 @ 12
8 @ 12
8 @ 12

Biceps:
Barbell Preacher Curls - 10 * 10
10 @ 45
10 @ 45
10 @ 40
10 @ 40
10 @ 35
10 @ 35
10 @ 30
10 @ 30
10 @ 30
10 @ 30
Hammer Curls – 3 * 10
10 @ 18
10 @ 20
10 @ 22

Mandag d.31 december:
Vægt: 86
Højre arm: 38,3
Venstre arm: 38,2
Bryst: 112,2
Læg: 38,4
Lår: 62,5
Hofte: 84,5

Nu er der stort set en uges pause inden mit center åbner, så der er nok ikke de store gainz den næste kommende uge

Uge 2 dag 6

Bryst:
BB Press 3*6-8
8 @ 52.5
8 @ 72.5
8 @ 82.5
Incline DB Press 3*6-8
8 @ 20
8 @ 28
8 @ 30
Flat DB Flyes 3*6-8
8 @ 20
8 @ 22
8 @ 24
Dips 3*6-8
8 @ BW
8 @ BW
8 @ BW

Forskulder:
Standing Shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 16
BB Front raises 3*6-8
8 @ 20
8 @ 22.5
8 @ 25

Triceps:
Fransk Pres – 10 * 10
10 @ 40
10 @ 40
10 @ 35
10 @ 35
10 @ 30
10 @ 30
10 @ 25
10 @ 25
10 @ 25
10 @ 25

jeg har lige tilladt mig at sende dig en pb

Uge 2 dag 7:

Ryg:
Chin ups 3*6-8
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 60
8 @ 70
8 @ 80
Seated Row 3*6-8
8 @ 60
8 @ 70
8 @ 70

Bagskulder:
Side Laterals 3*6-8
8 @ 14
8 @ 14
8 @ 14
Reverse shoulder press 3*6-8
8 @ 12
8 @ 12
8 @ 12

Biceps:
Barbell Preacher Curls - 10 * 10
10 @ 45
10 @ 45
10 @ 40
10 @ 40
10 @ 35
10 @ 35
10 @ 30
10 @ 30
10 @ 30
10 @ 30
Hammer Curls – 3 * 10
10 @ 18
10 @ 20
10 @ 22

Uge 2 Dag 8
Ben/lænd/mave:
Box Squat 3*6-8
8 @ 50
8 @ 70
8 @ 90
Dødløft 3*6-8
8 @ 50
8 @ 70
8 @ 90
Leg extensions 3*6-8 (dropset til sidst)
8 @ 85
8 @ 95
8 @ 105
Leg Curls 3*6-8 (dropset til sidst)
8 @ 50
8 @ 60
8 @ 70
Calf Press
15 @ 130
15 @ 140
15 @ 150
Mave

Uge 2 - Dag 9
Bryst:
BB Press 3*6-8
8 @ 50
8 @ 70
8 @ 80
Incline DB Press 3*6-8
8 @ 20
8 @ 24
8 @ 28
Flat DB Flyes 3*6-8
8 @ 20
8 @ 22
8 @ 24
Dips 3*6-8
8 @ BW
8 @ BW
8 @ BW

Forskulder:
Standing Shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 16
Front raises 3*6-8
8 @ 12
8 @ 12
8 @ 12

Triceps:
Overhead tricep extensions 10*10
10 @ 38
10 @ 38
10 @ 36
10 @ 36
10 @ 34
10 @ 34
10 @ 32
10 @ 32
10 @ 30
10 @ 30

Uge 2 dag 10

Ryg:
Chin ups 3*6-8
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 60
8 @ 70
8 @ 80
Seated Row 3*6-8
8 @ 60
8 @ 70
8 @ 70

Bagskulder:
Side Laterals 3*6-8
8 @ 14
8 @ 14
8 @ 14
Reverse shoulder press 3*6-8
8 @ 12
8 @ 12
8 @ 12

Biceps:
Barbell Preacher Curls - 10 * 10
10 @ 45
10 @ 45
10 @ 40
10 @ 40
10 @ 35
10 @ 35
10 @ 30
10 @ 30
10 @ 30
10 @ 30
Hammer Curls – 3 * 10
10 @ 18
10 @ 20
10 @ 22

Uge 2 dag 11

Bryst:
BB Press 3*6-8
8 @ 50
8 @ 70
8 @ 80
Incline DB Press 3*6-8
8 @ 20
8 @ 24
8 @ 28
Flat DB Flyes 3*6-8
8 @ 20
8 @ 22
8 @ 24
Dips 3*6-8
8 @ BW
8 @ BW
8 @ BW

Forskulder:
Standing Shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 16
Front raises 3*6-8
8 @ 12
8 @ 14
8 @ 16

Triceps:
Fransk Pres 10*10
10 @ 50
10 @ 50
10 @ 45
10 @ 45
10 @ 40
10 @ 40
10 @ 35
10 @ 35
10 @ 35
10 @ 35

Uge 2 dag 12

Ben/lænd/mave:
Box Squat 3*6-8
8 @ 50
8 @ 80
8 @ 100
Dødløft 3*6-8
8 @ 50
8 @ 80
8 @ 100
Leg extensions 3*6-8 (dropset til sidst)
8 @ 105
8 @ 108
8 @ 113
Leg Curls 3*6-8 (dropset til sidst)
8 @ 68
8 @ 72
8 @ 76
Calf Press
15 @ 80
15 @ 90
15 @ 100
Mave

Uge 2 Dag 13

Ryg:
Chin ups 3*6-8
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 60
8 @ 70
8 @ 80
Seated Row 3*6-8
8 @ 60
8 @ 80
8 @ 90
Row Machine 3*6-8
8 @ 70
8 @ 80
8 @ 95

Bagskulder:
Side Laterals 3*6-8
8 @ 12
8 @ 12
8 @ 12
Reverse shoulder press 3*6-8
8 @ 12
8 @ 12
8 @ 12

Biceps:
Barbell Curls - 10 * 10
10 @ 30
10 @ 30
10 @ 30
10 @ 30
10 @ 25
10 @ 25
10 @ 25
10 @ 25
10 @ 20
10 @ 20
Hammer Curls – 3 * 10
10 @ 18
10 @ 20
10 @ 22

Uge 3 dag 14

Bryst:
BB Press 3*6-8
8 @ 50
8 @ 70
8 @ 80
Incline DB Press 3*6-8
8 @ 30
8 @ 34
6 @ 38
Flat DB Flyes 3*6-8
8 @ 22
8 @ 24
8 @ 26
Dips 3*6-8
8 @ BW
8 @ BW
8 @ BW

Forskulder:
Standing Shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 16
Front raises 3*6-8
8 @ 12
8 @ 12
8 @ 12

Triceps:
Overhead tricep extensions 10*10
10 @ 38
10 @ 38
10 @ 36
10 @ 36
10 @ 34
10 @ 34
10 @ 32
10 @ 32
10 @ 30
10 @ 30

Uge 3 Dag 15
Ryg:
Chin ups 3*6-8
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 60
8 @ 70
8 @ 80
Seated Row 3*6-8
8 @ 70
8 @ 80
8 @ 90

Bagskulder:
Side Laterals 3*6-8
8 @ 12
8 @ 14
8 @ 16
Reverse shoulder press 3*6-8
8 @ 12
8 @ 12
8 @ 12

Biceps:
Barbell Preacher Curls - 10 * 10
10 @ 45
10 @ 45
10 @ 40
10 @ 40
10 @ 35
10 @ 35
10 @ 30
10 @ 30
10 @ 30
10 @ 30
Hammer Curls – 3 * 10
10 @ 18
10 @ 20
10 @ 22

Uge 3 Dag 16
- BENDAG!

Squat
8 @ 20
8 @ 60
8 @ 100

Leg Extensions
8 @ 105
8 @ 110
8 @ 115

Leg Press
40 @ 90
30 @ 110
20 @ 130
10 @ 170
10 @ 180
10 @ 180
10 @ 170
20 @ 140
30 @ 110
40 @ 90

Calv Press
40 @ 80
30 @ 100
20 @ 120
10 @ 150
10 @ 160
10 @ 150
10 @ 150
20 @ 120
30 @ 90
40 @ 80

DONE!
Fucking slagtet! Lækker ben-dag, jeg vil ha' DOMS imorgen!

Kold Form - Update

Mandag d. 14 januar
Vægt: 87,2 (+1,2 kg)
Højre arm: 38,5 (+2mm)
Venstre arm: 38,8 (+6mm)
Bryst: 113 (+7mm)
Læg: 38,8 (+4mm)
Lår: 63 (+5mm)
Hofte: 84,5

Små fremskridt, men i det mindste fremskridt...

Uge 3 Dag 17

Bryst:
Flat DB Press 3*6-8
8 @ 30
8 @ 34
8 @ 38
Incline DB Press 3*6-8
8 @ 30
8 @ 34
8 @ 38
Flat DB Flyes 3*6-8
8 @ 20
8 @ 24
8 @ 28
Dips 3*6-8
8 @ BW
8 @ BW
8 @ BW

Forskulder:
Standing Shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 16
Front raises 3*6-8
8 @ 12
8 @ 14
8 @ 16

Triceps:
Fransk Pres 10*10
10 @ 40
10 @ 40
10 @ 35
10 @ 35
10 @ 30
10 @ 30
10 @ 30
10 @ 30
10 @ 25
10 @ 25

Uge 3 Dag 18
Ryg:
Chin ups 3*6-8
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 60
8 @ 70
8 @ 80
Seated Row 3*6-8
8 @ 70
8 @ 80
8 @ 90

Bagskulder:
Side Laterals 3*6-8
8 @ 12
8 @ 14
8 @ 16
Reverse shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 14

Biceps:
Barbell Preacher Curls - 10 * 10
10 @ 45
10 @ 45
10 @ 40
10 @ 40
10 @ 35
10 @ 35
10 @ 30
10 @ 30
10 @ 30
10 @ 30
Hammer Curls – 3 * 10
10 @ 18
10 @ 20
10 @ 22

Igår - Uge 3 Dag 19

- BENDAG!

Squat
8 @ 20
8 @ 60
8 @ 100

Leg Extensions
8 @ 105
8 @ 110
8 @ 115

Leg Press
40 @ 90
30 @ 110
20 @ 130
10 @ 170
10 @ 180
10 @ 180
10 @ 170
20 @ 140
30 @ 110
40 @ 90

Calv Press
40 @ 80
30 @ 100
20 @ 120
10 @ 150
10 @ 160
10 @ 150
10 @ 150
20 @ 120
30 @ 90
40 @ 80

Uge 4 Dag 20

Bryst:
BB Press 3*6-8
8 @ 60
8 @ 80
8 @ 100
Incline DB Press 3*6-8
8 @ 28
8 @ 30
6 @ 32
Flat DB Flyes 3*6-8
8 @ 22
8 @ 24
8 @ 26
Dips 3*6-8
8 @ BW
8 @ BW
8 @ BW

Forskulder:
Standing Shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 16
Front raises 3*6-8
8 @ 12
8 @ 14
8 @ 16

Triceps:
Overhead tricep extensions 10*10
10 @ 38
10 @ 38
10 @ 36
10 @ 36
10 @ 34
10 @ 34
10 @ 32
10 @ 32
10 @ 30
10 @ 30

Uge 4 Dag 21

Ryg:
Chin ups 3*6-8
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 60
8 @ 70
8 @ 80
Seated Row 3*6-8
8 @ 70
8 @ 80
8 @ 90
Rows 4*6-8
8 @ 75
8 @ 85
8 @ 95
8 @ 105

Bagskulder:
Side Laterals 3*6-8
8 @ 12
8 @ 14
8 @ 16
Reverse shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 14

Biceps:
Barbell Preacher Curls - 10 * 10
10 @ 45
10 @ 45
10 @ 40
10 @ 40
10 @ 37.5
10 @ 37.5
10 @ 37.5
10 @ 37.5
10 @ 35
10 @ 35
Hammer Curls – 3 * 10
10 @ 18
10 @ 20
10 @ 22