Flot form på billedet!

Dog synes jeg dine skulderblade stikker en smule ud? Døjer du med ustabilitet af skulderne?

Bay skrev:Flot form på billedet!

Dog synes jeg dine skulderblade stikker en smule ud? Døjer du med ustabilitet af skulderne?

Foran eller bag? Ikke noget jeg har lagt mærke til men hvis du syntes at kunne se noget må du da meget gerne sige til

25-11-2009

Vægt: 81,6 kg

BB bænkpres
7 rep x 50 kg
8 rep x 75 kg
8 rep x 75 kg
8 rep x 75 kg
8 rep x 75 kg
8 rep x 75 kg

Incline DB bænkpres
10 rep x 32 kg
10 rep x 32 kg
10 rep x 32 kg
10 rep x 32 kg
10 rep x 32 kg

DB flyes
12 rep x 16 kg
12 rep x 16 kg
12 rep x 16 kg
12 rep x 16 kg

Militery pres
10 rep x 37,5 kg
10 rep x 37,5 kg
10 rep x 37,5 kg
10 rep x 37,5 kg
10 rep x 37,5 kg

Dips
8 rep x 15 kg
8 rep x 15 kg
8 rep x 15 kg
8 rep x 15 kg
8 rep x 15 kg

DB Side laterals
12 rep x 9 kg
12 rep x 9 kg
12 rep x 9 kg
12 rep x 9 kg

Triceps push down (cable)
12 rep x 15 kg
12 rep x 15 kg
12 rep x 15 kg
12 rep x 15 kg

26-11-2009
Utroligt jeg kunne gennemføre dags træning med de DOMs jeg fik fra mandagens træning

Vægt: 81.6

Squat
6 rep x 50 kg
8 rep x 95 kg
8 rep x 95 kg
8 rep x 95 kg
8 rep x 95 kg

Dødløft
8 rep x 100 kg
8 rep x 100 kg
8 rep x 100 kg
8 rep x 100 kg
8 rep x 100 kg

bent over row
10 rep x 50 kg
10 rep x 50 kg
10 rep x 50 kg
10 rep x 50 kg

Benpress
10 rep x 140 kg
10 rep x 140 kg
10 rep x 140 kg
10 rep x 140 kg
10 rep x 140 kg

Chin up
8 rep x 0 kg
8 rep x 0 kg
8 rep x 0 kg
8 rep x 0 kg

Mave maskine
12 rep x 42,5 kg
12 rep x 42,5 kg
12 rep x 42,5 kg
12 rep x 42,5 kg

BB Biceps Curl
10 rep x 16 kg
10 rep x 16 kg
10 rep x 16 kg
10 rep x 16 kg

27-11-2009
Min triceps får den virkelig gas kunne ikke gennemføre mine fips sæt

Vægt: 81,3 kg

BB bænkpres
6 rep x 50 kg
8 rep x 77.5 kg
8 rep x 77.5 kg
8 rep x 77.5 kg
8 rep x 77.5 kg
8 rep x 77.5 kg

Incline DB bænkpres
10 rep x 32 kg
10 rep x 32 kg
10 rep x 32 kg
10 rep x 32 kg
10 rep x 32 kg

DB flyes
12 rep x 16 kg
12 rep x 16 kg
12 rep x 16 kg
12 rep x 16 kg

Militery pres
10 rep x 37,5 kg
10 rep x 37,5 kg
10 rep x 37,5 kg
10 rep x 37,5 kg
10 rep x 37,5 kg

Dips
8 rep x 15 kg
8 rep x 15 kg
7 rep x 15 kg
6 rep x 15 kg

DB Side laterals
12 rep x 10 kg
12 rep x 10 kg
12 rep x 10 kg
12 rep x 10 kg

Triceps push down (cable)
12 rep x 15 kg
12 rep x 15 kg
12 rep x 15 kg
12 rep x 15 kg

28-11-2009
Tidlig træning derfor den lave vægt

Vægt: 80.3

Squat
6 rep x 50 kg
8 rep x 97.5 kg
8 rep x 97.5 kg
8 rep x 97.5 kg
8 rep x 97.5 kg
8 rep x 97.5 kg

Dødløft
8 rep x 102.5 kg
8 rep x 102.5 kg
8 rep x 102.5 kg
8 rep x 102.5 kg
8 rep x 102.5 kg

bent over row
10 rep x 52.5 kg
10 rep x 52.5 kg
10 rep x 52.5 kg
10 rep x 52.5 kg

Benpress
10 rep x 140 kg
10 rep x 140 kg
10 rep x 140 kg
10 rep x 140 kg

Chin up
8 rep x 0 kg
8 rep x 0 kg
8 rep x 0 kg
8 rep x 0 kg

Mave maskine
12 rep x 42,5 kg
12 rep x 42,5 kg
12 rep x 42,5 kg
12 rep x 42,5 kg

BB Biceps Curl
10 rep x 16 kg
10 rep x 16 kg
10 rep x 16 kg
10 rep x 16 kg

Hanging Leg Raise
12 rep x 0 kg

Hansi skrev:

Bay skrev:Flot form på billedet!

Dog synes jeg dine skulderblade stikker en smule ud? Døjer du med ustabilitet af skulderne?

Foran eller bag? Ikke noget jeg har lagt mærke til men hvis du syntes at kunne se noget må du da meget gerne sige til

Bagfra i dit latspread - der stikker det nederste hjørne en smule ud. Skulderbladet skulle gerne ligge flad ind til ryggen.

Bay skrev:

Hansi skrev:

Bay skrev:Flot form på billedet!

Dog synes jeg dine skulderblade stikker en smule ud? Døjer du med ustabilitet af skulderne?

Foran eller bag? Ikke noget jeg har lagt mærke til men hvis du syntes at kunne se noget må du da meget gerne sige til

Bagfra i dit latspread - der stikker det nederste hjørne en smule ud. Skulderbladet skulle gerne ligge flad ind til ryggen.

Har lige kigget på nogle forskellige inde i "personbilleder" og kan så godt se hvad du mener.
dog ved jeg ikke om det er min manglene erfaring i latspread eller om der er noget galt, noget jeg vil kigge efter frem over..

Dog er det ikke noget jeg har kunne mærke i min træning endnu hvis nu det viser at jeg har ustabilitet i skulderen..

Er der en anden måde man kan posere så man kan se det lidt bedre så jeg kan give min latspread skills skylden eller se om det virkelig er ustabilitet i skulderen?

30-11-2009


Vægt: 82,3 kg

BB bænkpres
6 rep x 50 kg
8 rep x 80 kg
8 rep x 80 kg
8 rep x 80 kg
8 rep x 80 kg
8 rep x 80 kg

Incline DB bænkpres
10 rep x 32 kg
10 rep x 32 kg
10 rep x 32 kg
10 rep x 32 kg
10 rep x 32 kg

DB flyes
12 rep x 16 kg
12 rep x 16 kg
12 rep x 16 kg
12 rep x 16 kg

Militery pres
10 rep x 40 kg
10 rep x 40 kg
10 rep x 40 kg
10 rep x 40 kg
10 rep x 40 kg

Dips
8 rep x 15 kg
8 rep x 15 kg
8 rep x 15 kg
8 rep x 15 kg

DB Side laterals
12 rep x 10 kg
12 rep x 10 kg
12 rep x 10 kg
12 rep x 10 kg

Triceps push down (cable)
12 rep x 17.5 kg
12 rep x 17.5 kg
12 rep x 17.5 kg
12 rep x 17.5 kg

01-12-2009
Så har jeg også prøvet at flække et belte i dødløft. billigt lorte belte

Vægt: 82.8

Squat
6 rep x 50 kg
8 rep x 100 kg
8 rep x 100 kg
8 rep x 100 kg
8 rep x 100 kg

Dødløft
8 rep x 105 kg
8 rep x 105 kg
8 rep x 105 kg
8 rep x 105 kg
8 rep x 105 kg

bent over row
10 rep x 52.5 kg
10 rep x 52.5 kg
10 rep x 52.5 kg
10 rep x 52.5 kg

Benpress
10 rep x 150 kg
10 rep x 150 kg
10 rep x 150 kg
10 rep x 150 kg
10 rep x 150 kg

Chin up
8 rep x 0 kg
8 rep x 0 kg
8 rep x 0 kg
8 rep x 0 kg

Mave maskine
12 rep x 45 kg
12 rep x 45 kg
12 rep x 45 kg
12 rep x 45 kg

BB Biceps Curl
10 rep x 16 kg
10 rep x 16 kg
10 rep x 16 kg
10 rep x 16 kg

Hanging Leg Raise
12 rep x 0 kg
12 rep x 0 kg
12 rep x 0 kg
12 rep x 0 kg

02-12-2009


Vægt: 82,6 kg

BB bænkpres
6 rep x 50 kg
8 rep x 82.5 kg
8 rep x 82.5 kg
8 rep x 82.5 kg
8 rep x 82.5 kg
8 rep x 82.5 kg

Incline DB bænkpres
10 rep x 32 kg
10 rep x 32 kg
10 rep x 32 kg
10 rep x 32 kg
10 rep x 32 kg

DB flyes
12 rep x 16 kg
12 rep x 16 kg
12 rep x 16 kg
12 rep x 16 kg

Militery pres
10 rep x 40 kg
10 rep x 40 kg
10 rep x 40 kg
10 rep x 40 kg
10 rep x 40 kg

Dips
8 rep x 15 kg
8 rep x 15 kg
8 rep x 15 kg
8 rep x 15 kg

DB Side laterals
12 rep x 10 kg
12 rep x 10 kg
12 rep x 10 kg
12 rep x 10 kg

Triceps push down (cable)
12 rep x 20 kg
12 rep x 20 kg
12 rep x 20 kg
12 rep x 20 kg

04-12-2009

Vægt: 82 kg

BB bænkpres
6 rep x 50 kg
8 rep x 85 kg
8 rep x 85 kg
8 rep x 85 kg
8 rep x 85 kg
8 rep x 85 kg

Incline DB bænkpres
10 rep x 32 kg
10 rep x 32 kg
10 rep x 32 kg
10 rep x 32 kg
10 rep x 32 kg

DB flyes
12 rep x 16 kg
12 rep x 16 kg
12 rep x 16 kg
12 rep x 16 kg

Militery pres
10 rep x 40 kg
10 rep x 40 kg
10 rep x 40 kg
10 rep x 40 kg
10 rep x 40 kg

Dips
8 rep x 15 kg
8 rep x 15 kg
8 rep x 15 kg
8 rep x 15 kg

DB Side laterals
12 rep x 10 kg
12 rep x 10 kg
12 rep x 10 kg
12 rep x 10 kg

Triceps push down (cable)
12 rep x 20 kg
12 rep x 20 kg
12 rep x 20 kg
12 rep x 20 kg

05-12-2009

Vægt: 82

Squat
6 rep x 50 kg
8 rep x 100 kg
8 rep x 100 kg
8 rep x 100 kg
8 rep x 100 kg

Dødløft
8 rep x 110 kg
8 rep x 110 kg
8 rep x 110 kg
8 rep x 110 kg
8 rep x 110 kg

bent over row
10 rep x 55 kg
10 rep x 55 kg
10 rep x 55 kg
10 rep x 55 kg

Benpress
10 rep x 150 kg
10 rep x 150 kg
10 rep x 150 kg
10 rep x 150 kg
10 rep x 150 kg

Chin up
8 rep x 0 kg
8 rep x 0 kg
8 rep x 0 kg
8 rep x 0 kg

Mave maskine
12 rep x 47.5 kg
12 rep x 47.5 kg
12 rep x 47.5 kg
12 rep x 47.5 kg

BB Biceps Curl
10 rep x 16 kg
10 rep x 16 kg
10 rep x 16 kg
10 rep x 16 kg

07-12-2009

Vægt: 83.2 kg

BB bænkpres
6 rep x 50 kg
6 rep x 90 kg
6 rep x 90 kg
6 rep x 90 kg
6 rep x 90 kg
6 rep x 90 kg

Incline DB bænkpres
8 rep x 34 kg
8 rep x 34 kg
8 rep x 34 kg
8 rep x 34 kg
8 rep x 34 kg

DB flyes
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg

Militery pres
8 rep x 42.5 kg
8 rep x 42.5 kg
8 rep x 42.5 kg
8 rep x 42.5 kg
8 rep x 42.5 kg

Dips
8 rep x 20 kg
8 rep x 20 kg
8 rep x 20 kg
8 rep x 20 kg
8 rep x 20 kg

DB Side laterals
10 rep x 12 kg
10 rep x 12 kg
10 rep x 12 kg
10 rep x 12 kg

Triceps push down (cable)
10 rep x 30 kg
10 rep x 30 kg
10 rep x 30 kg
10 rep x 30 kg

08-12-2009

Vægt: 82,5

Squat
6 rep x 50 kg
6 rep x 102,5 kg
6 rep x 102,5 kg
6 rep x 102,5 kg
6 rep x 102,5 kg
6 rep x 102,5 kg

Dødløft
6 rep x 112,5 kg
6 rep x 112,5 kg
6 rep x 112,5 kg
6 rep x 112,5 kg
6 rep x 112,5 kg

bent over row
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg

Benpress
8 rep x 160 kg
8 rep x 160 kg
8 rep x 160 kg
8 rep x 160 kg
8 rep x 160 kg

Chin up
8 rep x 5 kg
8 rep x 5 kg
8 rep x 5 kg
8 rep x 5 kg

Mave maskine
10 rep x 50 kg
10 rep x 50 kg
10 rep x 50 kg
10 rep x 50 kg

BB Biceps Curl
6 rep x 20 kg
6 rep x 20 kg
6 rep x 20 kg
6 rep x 20 kg

Hanging Leg Raise
12 rep x 0 kg
12 rep x 0 kg
12 rep x 0 kg
12 rep x 0 kg

09-12-2009

Vægt: 82.9 kg

BB bænkpres
6 rep x 50 kg
6 rep x 92,5 kg
6 rep x 92,5 kg
6 rep x 92,5 kg
6 rep x 92,5 kg
6 rep x 92,5 kg

Incline DB bænkpres
8 rep x 34 kg
8 rep x 34 kg
8 rep x 34 kg
8 rep x 34 kg
8 rep x 34 kg

DB flyes
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg

Militery pres
8 rep x 45 kg
8 rep x 45 kg
8 rep x 45 kg
8 rep x 45 kg
8 rep x 45 kg

Dips
8 rep x 20 kg
8 rep x 20 kg
8 rep x 20 kg
8 rep x 20 kg
8 rep x 20 kg

DB Side laterals
10 rep x 12 kg
10 rep x 12 kg
10 rep x 12 kg
10 rep x 12 kg

Triceps push down (cable)
10 rep x 30 kg
10 rep x 30 kg
10 rep x 30 kg
10 rep x 30 kg

Bay skrev:

Hansi skrev:

Bay skrev:Flot form på billedet!

Dog synes jeg dine skulderblade stikker en smule ud? Døjer du med ustabilitet af skulderne?

Foran eller bag? Ikke noget jeg har lagt mærke til men hvis du syntes at kunne se noget må du da meget gerne sige til

Bagfra i dit latspread - der stikker det nederste hjørne en smule ud. Skulderbladet skulle gerne ligge flad ind til ryggen.

Jeg har lidt samme tendens, det er dog blevet bedre med træningen. Hvad vil du anbefale?/ Hvad kan det skyldes, ved du noget om det?

PS: Fed form og gode træninger, Hansi

11-12-2009

Squat
6 rep x 50 kg
6 rep x 105 kg
6 rep x 105 kg
6 rep x 105 kg
6 rep x 105 kg
6 rep x 105 kg

Dødløft
6 rep x 115 kg
6 rep x 115 kg
6 rep x 115 kg
6 rep x 115 kg
6 rep x 115 kg

bent over row
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg

Benpress
8 rep x 170 kg
8 rep x 170 kg
8 rep x 170 kg
8 rep x 170 kg
8 rep x 170 kg

Chin up
8 rep x 5 kg
8 rep x 5 kg
8 rep x 5 kg
8 rep x 5 kg

Mave maskine
10 rep x 50 kg
10 rep x 50 kg
10 rep x 50 kg
10 rep x 50 kg

BB Biceps Curl
8 rep x 18 kg
8 rep x 18 kg
8 rep x 18 kg
8 rep x 18 kg

Hanging Leg Raise
12 rep x 0 kg
12 rep x 0 kg
12 rep x 0 kg
12 rep x 0 kg

12-12-2009

BB bænkpres
6 rep x 50 kg
6 rep x 95 kg
6 rep x 95 kg
6 rep x 95 kg
6 rep x 95 kg
6 rep x 95 kg

Incline DB bænkpres
8 rep x 34 kg
8 rep x 34 kg
8 rep x 34 kg
8 rep x 34 kg
8 rep x 34 kg

DB flyes
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg

Militery pres
8 rep x 45 kg
8 rep x 45 kg
8 rep x 45 kg
8 rep x 45 kg
8 rep x 45 kg

Dips
8 rep x 20 kg
8 rep x 20 kg
8 rep x 20 kg

DB Side laterals
10 rep x 12 kg
10 rep x 12 kg
10 rep x 12 kg

Triceps push down (cable)
10 rep x 30 kg
10 rep x 30 kg
10 rep x 30 kg

14-12-2009

Vægt: 83.5

Squat
6 rep x 50 kg
6 rep x 107,5 kg
6 rep x 107,5 kg
6 rep x 107,5 kg
6 rep x 107,5 kg
6 rep x 107,5 kg

Dødløft
6 rep x 117,5 kg
6 rep x 117,5 kg
6 rep x 117,5 kg
6 rep x 117,5 kg
6 rep x 117,5 kg

bent over row
8 rep x 62,5 kg
8 rep x 62,5 kg
8 rep x 62,5 kg
8 rep x 62,5 kg
8 rep x 62,5 kg

Benpress
8 rep x 180 kg
8 rep x 180 kg
8 rep x 180 kg
8 rep x 180 kg
8 rep x 180 kg

Chin up
8 rep x 5 kg
6 rep x 5 kg
7 rep x 5 kg
7 rep x 5 kg

Mave maskine
10 rep x 50 kg
10 rep x 50 kg
10 rep x 50 kg
10 rep x 50 kg

BB Biceps Curl
6 rep x 20 kg
6 rep x 20 kg
6 rep x 20 kg
6 rep x 20 kg

Hanging Leg Raise
12 rep x 0 kg
12 rep x 0 kg
12 rep x 0 kg
12 rep x 0 kg

15-12-2009

Vægt: 83.6 kg

BB bænkpres
6 rep x 50 kg
6 rep x 97.5 kg
6 rep x 97.5 kg
6 rep x 97.5 kg
6 rep x 97.5 kg
6 rep x 97.5 kg

Incline DB bænkpres
8 rep x 36 kg
8 rep x 36 kg
8 rep x 36 kg
8 rep x 36 kg
8 rep x 36 kg

DB flyes
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg

Militery pres
8 rep x 47.5 kg
8 rep x 47.5 kg
8 rep x 47.5 kg
8 rep x 47.5 kg
8 rep x 47.5 kg

Dips
8 rep x 20 kg
8 rep x 20 kg
8 rep x 20 kg
8 rep x 20 kg

DB Side laterals
10 rep x 12 kg
10 rep x 12 kg
10 rep x 12 kg
10 rep x 12 kg

Triceps push down (cable)
10 rep x 30 kg
10 rep x 30 kg
10 rep x 30 kg
10 rep x 30 kg

16-12-2009

Vægt: 84

Squat
6 rep x 50 kg
6 rep x 107,5 kg
6 rep x 107,5 kg
6 rep x 107,5 kg
6 rep x 107,5 kg
6 rep x 107,5 kg

Dødløft
6 rep x 117,5 kg
6 rep x 117,5 kg
6 rep x 117,5 kg
6 rep x 117,5 kg
6 rep x 117,5 kg

bent over row
8 rep x 65 kg
8 rep x 65 kg
8 rep x 65 kg
8 rep x 65 kg
8 rep x 65 kg

Benpress
8 rep x 180 kg
8 rep x 180 kg
8 rep x 180 kg
8 rep x 180 kg
8 rep x 180 kg

Chin up
8 rep x 5 kg
8 rep x 5 kg
7 rep x 5 kg
7 rep x 5 kg

Mave maskine
10 rep x 50 kg
10 rep x 50 kg
10 rep x 50 kg
10 rep x 50 kg


BB Biceps Curl
6 rep x 20 kg
6 rep x 20 kg
6 rep x 20 kg
6 rep x 20 kg

Hanging Leg Raise
12 rep x 0 kg
12 rep x 0 kg

17-12-2009

Vægt: 83.6 kg

BB bænkpres
6 rep x 50 kg
6 rep x 97.5 kg
6 rep x 97.5 kg
6 rep x 97.5 kg
6 rep x 97.5 kg
6 rep x 97.5 kg

Incline DB bænkpres
8 rep x 36 kg
8 rep x 36 kg
8 rep x 36 kg
8 rep x 36 kg
8 rep x 36 kg

DB flyes
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg

Militery pres
8 rep x 47.5 kg
8 rep x 47.5 kg
8 rep x 47.5 kg
8 rep x 47.5 kg
8 rep x 47.5 kg

Dips
8 rep x 20 kg
8 rep x 20 kg
8 rep x 20 kg
8 rep x 20 kg

DB Side laterals
10 rep x 12 kg
10 rep x 12 kg
10 rep x 12 kg
10 rep x 12 kg

Triceps push down (cable)
10 rep x 30 kg
10 rep x 30 kg
10 rep x 30 kg
10 rep x 30 kg

18-12-2009
hurtig let træning
Squat
6 rep x 50 kg
6 rep x 90 kg
6 rep x 90 kg
6 rep x 90 kg

bent over row
8 rep x 50 kg
8 rep x 50 kg
8 rep x 50 kg

Benpress
8 rep x 140 kg
8 rep x 140 kg
8 rep x 140 kg

Chin up
8 rep x 0 kg
8 rep x 0 kg

Mave maskine
10 rep x 50 kg
10 rep x 50 kg

BB Biceps Curl
6 rep x 12 kg
6 rep x 12 kg
6 rep x 12 kg

Hanging Leg Raise
12 rep x 0 kg
12 rep x 0 kg

20-12-2009

Vægt: 84.1 kg

BB bænkpres
6 rep x 50 kg
6 rep x 100 kg
6 rep x 100 kg
6 rep x 100 kg
6 rep x 100 kg
6 rep x 100 kg

Incline DB bænkpres
8 rep x 36 kg
8 rep x 36 kg
8 rep x 36 kg
8 rep x 36 kg
8 rep x 36 kg

DB flyes
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg

Militery pres
8 rep x 50 kg
8 rep x 50 kg
8 rep x 50 kg
8 rep x 50 kg
8 rep x 50 kg

Dips
8 rep x 22.5 kg
8 rep x 22.5 kg
8 rep x 22.5 kg
8 rep x 22.5 kg

DB Side laterals
10 rep x 12 kg
10 rep x 12 kg
10 rep x 12 kg
10 rep x 12 kg

Triceps push down (cable)
10 rep x 35 kg
10 rep x 35 kg
10 rep x 35 kg
10 rep x 35 kg

21-12-2009

Vægt: 83.9

Squat
6 rep x 50 kg
4 rep x 117,5 kg
4 rep x 117,5 kg
4 rep x 117,5 kg
4 rep x 117,5 kg
4 rep x 117,5 kg

Dødløft
4 rep x 127.5 kg
4 rep x 127.5 kg
4 rep x 127.5 kg
4 rep x 127.5 kg
4 rep x 127.5 kg

bent over row
6 rep x 70 kg
6 rep x 70 kg
6 rep x 70 kg
6 rep x 70 kg
6 rep x 70 kg

Benpress
6 rep x 190 kg
6 rep x 190 kg
6 rep x 190 kg
6 rep x 190 kg
6 rep x 190 kg

Chin up
6 rep x 10 kg
6 rep x 10 kg
6 rep x 10 kg
6 rep x 10 kg

Mave maskine
8 rep x 55 kg
8 rep x 55 kg
8 rep x 55 kg
8 rep x 55 kg

BB Biceps Curl
6 rep x 20 kg
6 rep x 20 kg
6 rep x 20 kg
6 rep x 20 kg

Hanging Leg Raise
12 rep x 0 kg
12 rep x 0 kg

22-12-2009

Vægt: 83.7 kg

BB bænkpres
6 rep x 50 kg
4 rep x 105 kg
4 rep x 105 kg
4 rep x 105 kg
4 rep x 105 kg
4 rep x 105 kg

Incline DB bænkpres
6 rep x 38 kg
6 rep x 38 kg
6 rep x 38 kg
6 rep x 38 kg
6 rep x 38 kg

DB flyes
8 rep x 20 kg
8 rep x 20 kg
8 rep x 20 kg
8 rep x 20 kg

Militery pres
6 rep x 55 kg
6 rep x 55 kg
6 rep x 55 kg
6 rep x 55 kg
6 rep x 55 kg

Dips
6 rep x 30 kg
6 rep x 30 kg
6 rep x 30 kg
6 rep x 30 kg

DB Side laterals
8 rep x 12 kg
8 rep x 12 kg
8 rep x 12 kg
8 rep x 12 kg

Triceps push down (cable)
8 rep x 40 kg
8 rep x 40 kg
8 rep x 40 kg
8 rep x 40 kg

24-12-2009

Vægt: 82.5 kg

BB bænkpres
6 rep x 50 kg
4 rep x 105 kg
4 rep x 105 kg
4 rep x 105 kg
4 rep x 105 kg
4 rep x 105 kg

Incline DB bænkpres
6 rep x 38 kg
6 rep x 38 kg
6 rep x 38 kg
6 rep x 38 kg
6 rep x 38 kg

DB flyes
8 rep x 20 kg
8 rep x 20 kg
8 rep x 20 kg
8 rep x 20 kg

Militery pres
6 rep x 55 kg
6 rep x 55 kg
6 rep x 55 kg
6 rep x 55 kg
6 rep x 55 kg

Dips
6 rep x 30 kg
6 rep x 30 kg
6 rep x 30 kg
6 rep x 30 kg

DB Side laterals
8 rep x 12 kg
8 rep x 12 kg
8 rep x 12 kg
8 rep x 12 kg

Triceps push down (cable)
8 rep x 40 kg
8 rep x 40 kg
8 rep x 40 kg
8 rep x 40 kg

25-12-2009
Squatten var sku optaget så gad ikke vente
Vægt: 82.7

Benpress
8 rep x 100 kg
6 rep x 190 kg
6 rep x 190 kg
6 rep x 190 kg
6 rep x 190 kg
6 rep x 190 kg
6 rep x 190 kg
6 rep x 190 kg
6 rep x 190 kg
6 rep x 190 kg
6 rep x 190 kg

Dødløft
4 rep x 127.5 kg
4 rep x 127.5 kg
4 rep x 127.5 kg
4 rep x 127.5 kg
4 rep x 127.5 kg

bent over row
6 rep x 70 kg
6 rep x 70 kg
6 rep x 70 kg
6 rep x 70 kg
6 rep x 70 kg

Chin up
6 rep x 10 kg
6 rep x 10 kg
6 rep x 10 kg
6 rep x 10 kg

Mave maskine
8 rep x 57.5 kg
8 rep x 57.5 kg
8 rep x 57.5 kg
8 rep x 57.5 kg

BB Biceps Curl
6 rep x 20 kg
6 rep x 20 kg
6 rep x 20 kg
6 rep x 20 kg

Hanging Leg Raise
12 rep x 0 kg
12 rep x 0 kg
12 rep x 0 kg

26-12-2009
Skal sku bruge en buddy nu tør ikke løfte sidste rep i min bænk..

Vægt: 82.8 kg

BB bænkpres
6 rep x 50 kg
4 rep x 110 kg
4 rep x 110 kg
4 rep x 110 kg
3 rep x 110 kg
3 rep x 110 kg

Incline DB bænkpres
6 rep x 38 kg
6 rep x 38 kg
6 rep x 38 kg
6 rep x 38 kg
6 rep x 38 kg

DB flyes
8 rep x 20 kg
8 rep x 20 kg
8 rep x 20 kg
12 rep x 18 kg

Militery pres
6 rep x 60 kg
6 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg

Dips
6 rep x 32.5 kg
6 rep x 32.5 kg
6 rep x 32.5 kg

DB Side laterals
8 rep x 14 kg
8 rep x 14 kg
8 rep x 14 kg

Triceps push down (cable)
8 rep x 40 kg
8 rep x 40 kg
8 rep x 40 kg
8 rep x 40 kg