Hansi - Sheiko system [Bulk]
Så bliver det Sheiko 2 program igen. Håber på at få gode resultater i den måned programmet køre.


Stats
Alder: 20År
Vægt: 82,5 kg
Højde: 179cm
Trænings Dage: Man, Ons, Fre
Trænings program: Sheiko
Kost: 3250Kcal + (500kcal på træningsdage)
Energifordeling: 50%Kulhydrat/30%Protein/20%fedt

Kosttilskud

Bodylab Kreatin


Bodylab Whey 80


Bodylab Slow Release Kasein


Biosym Omnimin


Bodylab Omega 3


All Natural Caffeine

01-02-2010
Sheiko start.

vægt: 82,5

Bænkpress (BB)
5 rep x 62,5 kg
4 rep x 77,5 kg
4 rep x 77,5 kg
3 rep x 90 kg
3 rep x 90 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg

Squat
5 rep x 67,5 kg
4 rep x 80 kg
3 rep x 95 kg
3 rep x 95 kg
3 rep x 107,5 kg
3 rep x 107,5 kg
3 rep x 107,5 kg
3 rep x 107,5 kg
3 rep x 107,5 kg

Bænkpress (BB)
5 rep x 62,5 kg
5 rep x 77,5 kg
5 rep x 90 kg
5 rep x 90 kg
5 rep x 90 kg
5 rep x 90 kg
5 rep x 90 kg

Flat Flyers (DB)
10 rep x 16 kg
10 rep x 16 kg
10 rep x 16 kg
10 rep x 16 kg
10 rep x 16 kg

Squat
5 rep x 75 kg
4 rep x 87,5 kg
3 rep x 100 kg
3 rep x 100 kg
3 rep x 100 kg
3 rep x 100 kg
3 rep x 100 kg

Good morning
5 rep x 55 kg
5 rep x 55 kg
5 rep x 55 kg
5 rep x 55 kg
5 rep x 55 kg

03-02-2010

Vægt: 82,7 kg

Dødløft
4 rep x 72,5 kg
4 rep x 87,5 kg
4 rep x 87,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg

Bænkpress (BB)
8 rep x 50 kg
5 rep x 65 kg
5 rep x 77,5 kg
4 rep x 90 kg
4 rep x 90 kg
3 rep x 95 kg
3 rep x 95 kg
2 rep x 102,5 kg
2 rep x 102,5 kg
1 rep x 110 kg
1 rep x 110 kg
2 rep x 102,5 kg
2 rep x 102,5 kg
3 rep x 95 kg
3 rep x 95 kg
4 rep x 90 kg
6 rep x 82,5 kg
8 rep x 77,5 kg
10 rep x 70 kg
12 rep x 65 kg

Flat Flyers (DB)
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg

Dødløft
5 rep x 87,5 kg
4 rep x 100 kg
4 rep x 100 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg
2 rep x 130 kg
2 rep x 130 kg
2 rep x 130 kg
2 rep x 130 kg

Lunges
5 rep x 50 kg
5 rep x 50 kg
5 rep x 50 kg
5 rep x 50 kg
5 rep x 50 kg

Mave maskine
10 rep x 47,5 kg
10 rep x 47,5 kg
10 rep x 47,5 kg

05-02-2010

Squat
5 rep x 62,5 kg
4 rep x 77,5 kg
4 rep x 77,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 107,5 kg
3 rep x 107,5 kg
3 rep x 107,5 kg
3 rep x 107,5 kg
3 rep x 107,5 kg

Bænkpress
8 rep x 50 kg
5 rep x 65 kg
4 rep x 77,5 kg
4 rep x 77,5 kg
3 rep x 90 kg
3 rep x 90 kg
2 rep x 102,5 kg
2 rep x 102,5 kg
2 rep x 102,5 kg
2 rep x 102,5 kg
2 rep x 102,5 kg
2 rep x 102,5 kg

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

Squat
5 rep x 62,5 kg
5 rep x 77,5 kg
5 rep x 77,5 kg
4 rep x 92,5 kg
4 rep x 92,5 kg
4 rep x 92,5 kg
4 rep x 92,5 kg

Fransk 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

Good morning (siddende)
5 rep x 55 kg
5 rep x 55 kg
5 rep x 55 kg
5 rep x 55 kg
5 rep x 55 kg

08-02-2010
Køre bare der ud af

Vægt: 83 kg

Squat
8 rep x 50 kg
5 rep x 67,5 kg
4 rep x 80 kg
4 rep x 80 kg
3 rep x 95 kg
3 rep x 95 kg
2 rep x 107,5 kg
2 rep x 107,5 kg
1 rep x 122,5 kg
1 rep x 122,5 kg
1 rep x 122,5 kg

Bænkpress
5 rep x 65 kg
4 rep x 77,5 kg
3 rep x 90 kg
3 rep x 90 kg
2 rep x 102,5 kg
2 rep x 102,5 kg
2 rep x 102,5 kg
2 rep x 102,5 kg
2 rep x 102,5 kg
2 rep x 102,5 kg

Flat Flyers (DB)
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg

Armbøjninger
10 rep x 25 kg
10 rep x 25 kg
10 rep x 25 kg
10 rep x 25 kg
10 rep x 25 kg

Squat
5 rep x 67,5 kg
4 rep x 80 kg
3 rep x 95 kg
3 rep x 95 kg
2 rep x 107,5 kg
2 rep x 107,5 kg
2 rep x 107,5 kg
2 rep x 107,5 kg

Mave maskine
15 rep x 47,5 kg
15 rep x 47,5 kg
15 rep x 47,5 kg

Good morning
10 rep x 55 kg
10 rep x 55 kg
10 rep x 55 kg
10 rep x 55 kg
10 rep x 55 kg

10-02-2010

Vægt: 83,3 kg

Dødløft
4 rep x 72,5 kg
4 rep x 87,5 kg
4 rep x 87,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 107,5 kg
3 rep x 107,5 kg
3 rep x 107,5 kg
3 rep x 107,5 kg

Bænkpress
8 rep x 50 kg
5 rep x 65 kg
5 rep x 77,5 kg
4 rep x 90 kg
4 rep x 90 kg
3 rep x 95 kg
3 rep x 95 kg
2 rep x 102,5 kg
2 rep x 102,5 kg
3 rep x 95 kg
3 rep x 95 kg
5 rep x 90 kg
5 rep x 90 kg
7 rep x 77,5 kg
9 rep x 65 kg

Flat Flyers (DB)
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg

Dødløft
4 rep x 72,5 kg
4 rep x 87,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg

Lunges
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg

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

12-02-2010

Vægt: 82,9 kg

Bænkpress
5 rep x 65 kg
4 rep x 77,5 kg
4 rep x 77,5 kg
3 rep x 90 kg
3 rep x 90 kg
2 rep x 102,5 kg
2 rep x 102,5 kg
2 rep x 102,5 kg
2 rep x 102,5 kg
2 rep x 102,5 kg

Squat
5 rep x 50 kg
5 rep x 67,5 kg
5 rep x 80 kg
5 rep x 80 kg
5 rep x 95 kg
5 rep x 95 kg
5 rep x 95 kg
5 rep x 95 kg
5 rep x 95 kg

Bænkpress
4 rep x 70 kg
3 rep x 82,5 kg
2 rep x 95 kg
2 rep x 95 kg
2 rep x 95 kg
2 rep x 95 kg
2 rep x 95 kg

Dips
8 rep x 30 kg
8 rep x 30 kg
8 rep x 30 kg
8 rep x 30 kg
8 rep x 30 kg

Benpress
6 rep x 120 kg
6 rep x 120 kg
6 rep x 120 kg
6 rep x 120 kg
6 rep x 120 kg

Good mornings (siddende)
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

15-02-2010

vægt: 85 kg

Squat
8 rep x 50 kg
5 rep x 67,5 kg
4 rep x 80 kg
4 rep x 80 kg
3 rep x 95 kg
3 rep x 95 kg
3 rep x 107,5 kg
3 rep x 107,5 kg
3 rep x 107,5 kg
3 rep x 107,5 kg
3 rep x 107,5 kg

Bænkpress
8 rep x 50 kg
5 rep x 65 kg
4 rep x 77,5 kg
3 rep x 90 kg
3 rep x 90 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg

Squat
6 rep x 67,5 kg
6 rep x 80 kg
6 rep x 87,5 kg
6 rep x 87,5 kg
6 rep x 87,5 kg
6 rep x 87,5 kg

Bænkpress
5 rep x 70 kg
5 rep x 82,5 kg
5 rep x 82,5 kg
4 rep x 95 kg
4 rep x 95 kg
4 rep x 95 kg
4 rep x 95 kg

Flat Flyers (DB)
10 rep x 20 kg
10 rep x 20 kg
10 rep x 20 kg
10 rep x 20 kg
10 rep x 20 kg

Good morning (siddende)
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg

Mave maskine
10 rep x 45 kg
10 rep x 45 kg
10 rep x 45 kg

17-02-2010

vægt 84 kg

Dødløft
8 rep x 50 kg
4 rep x 72,5 kg
4 rep x 87 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg
2 rep x 125 kg
2 rep x 125 kg
2 rep x 125 kg

Bænkpress
6 rep x 65 kg
5 rep x 77,5 kg
4 rep x 90 kg
4 rep x 90 kg
3 rep x 95 kg
3 rep x 95 kg
2 rep x 102,5 kg
2 rep x 102,5 kg
1 rep x 110 kg
1 rep x 110 kg
2 rep x 102,5 kg
2 rep x 102,5 kg
3 rep x 95 kg
3 rep x 95 kg
5 rep x 90 kg
7 rep x 82,5 kg
9 rep x 77,5 kg
11 rep x 70 kg
13 rep x 65 kg

Flat Flyers (DB)
10 rep x 20 kg
10 rep x 20 kg
10 rep x 20 kg
10 rep x 20 kg
10 rep x 20 kg

Dødløft (from boxes)
5 rep x 95 kg
5 rep x 110 kg
5 rep x 110 kg
4 rep x 125 kg
4 rep x 125 kg
4 rep x 125 kg
4 rep x 125 kg

Lunges
5 rep x 50 kg
5 rep x 50 kg
5 rep x 50 kg
5 rep x 50 kg
5 rep x 50 kg

Mave
10 rep x 45 kg
10 rep x 45 kg
10 rep x 45 kg

19-02-2010

Vægt: 85,3

Bænkpress
8 rep x 50 kg
5 rep x 65 kg
4 rep x 77,5 kg
3 rep x 90 kg
3 rep x 90 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg

Squat
5 rep x 67,5 kg
4 rep x 80 kg
3 rep x 95 kg
3 rep x 95 kg
3 rep x 107,5 kg
3 rep x 107,5 kg
2 rep x 115 kg
2 rep x 115 kg
2 rep x 115 kg
3 rep x 107,5 kg
3 rep x 107,5 kg
3 rep x 107,5 kg

Bænkpress
5 rep x 65 kg
5 rep x 77,5 kg
5 rep x 77,5 kg
5 rep x 90 kg
5 rep x 90 kg
5 rep x 90 kg
5 rep x 90 kg
5 rep x 90 kg

Flat flyers (DB)
10 rep x 20 kg
10 rep x 20 kg
10 rep x 20 kg
10 rep x 20 kg
10 rep x 20 kg

Good morning (sidende)
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg

Er du konverteret til SL eller træner du bare Sheiko for sjov?

Bay skrev:Er du konverteret til SL eller træner du bare Sheiko for sjov?

Bare for sjovt. Syntes det er et super program Har lige gennemført denne omgang. Så på mandag når jeg Tester finder jeg ud af om jeg tager en sheiko igen eller om det bliver en HST.

22-02-2010

vægt 84.6 kg

Squat
5 rep x 67,5 kg
4 rep x 80 kg
3 rep x 95 kg
3 rep x 95 kg
3 rep x 107,5 kg
3 rep x 107,5 kg
2 rep x 115 kg
2 rep x 115 kg
1 rep x 122,5 kg
1 rep x 122,5 kg

Bænkpres
5 rep x 65 kg
4 rep x 77,5 kg
3 rep x 90 kg
3 rep x 90 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
2 rep x 110 kg
2 rep x 110 kg
3 rep x 102,5 kg
3 rep x 102,5 kg

Flat flyers (DB)
10 rep x 20 kg
10 rep x 20 kg
10 rep x 20 kg
10 rep x 20 kg
10 rep x 20 kg

Dips
8 rep x 30 kg
8 rep x 30 kg
8 rep x 30 kg
8 rep x 30 kg
8 rep x 30 kg

Squat
4 rep x 75 kg
4 rep x 87,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg

Good morning
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg

24-02-2010

Vægt 85,1 kg

Dødløft (til knæene)
3 rep x 72,5 kg
3 rep x 87,5 kg
3 rep x 87,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
2 rep x 110 kg
2 rep x 110 kg
2 rep x 110 kg
2 rep x 110 kg

Bænkpres
5 rep x 65 kg
5 rep x 77,5 kg
4 rep x 90 kg
4 rep x 90 kg
3 rep x 95 kg
3 rep x 95 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
4 rep x 95 kg
5 rep x 90 kg
6 rep x 82,5 kg
7 rep x 77,5 kg
8 rep x 70 kg
9 rep x 65 kg

Dødløft
4 rep x 72,5 kg
4 rep x 87,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg

Flat flyers (DB)
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg

Lunges
5 rep x 50 kg
5 rep x 50 kg
5 rep x 50 kg
5 rep x 50 kg
5 rep x 50 kg

Mave
10 rep x 45 kg
10 rep x 45 kg
10 rep x 45 kg

26-02-2010
SÅ er det Sidste dag for denne omgang sheiko. Det var været rigtig sjovt og på mandag kommer der resultater fra tæst i bænk squat og død stay tuned

vægt: 85,3 kg

Squat
5 rep x 67,5 kg
4 rep x 80 kg
3 rep x 95 kg
3 rep x 95 kg
3 rep x 110 kg
3 rep x 110 kg
3 rep x 110 kg
3 rep x 110 kg
3 rep x 110 kg
3 rep x 110 kg
3 rep x 110 kg

Bænkpres
8 rep x 50 kg
5 rep x 65 kg
4 rep x 77,5 kg
3 rep x 90 kg
3 rep x 90 kg
6 rep x 102,5 kg
6 rep x 102,5 kg

Flat flyers (DB)
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg

Dips
8 rep x 30 kg
8 rep x 30 kg
8 rep x 30 kg
8 rep x 30 kg
8 rep x 30 kg

Good morning (siddende)
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg

Idag testede jeg Bænk squat og død for at se om der var sket noget efter en omgang sheiko

resultaterne var rigtig gode i squat og død


Bænk 130 kg
Squat 145 kg
Dødløft 155 kg

så gik fra

bænk 127,5 ---> 130 kg
Squat 135 ---> 145 kg
Død 145 ---> 155 kg

Alt uden udstyr.

Så jeg tager sku en sheiko til og håber på lige så gode resultater..

Hansi - Sheiko system [Bulk]
Så bliver det Sheiko program igen.


Stats
Alder: 20År
Vægt: 84 kg
Højde: 179cm
Trænings Dage: Man, Ons, Fre
Trænings program: Sheiko
Kost: 3250Kcal + (500kcal på træningsdage)
Energifordeling: 50%Kulhydrat/30%Protein/20%fedt

Kosttilskud

Bodylab Kreatin


Bodylab Whey 80


Bodylab Slow Release Kasein

03-03-2010
næede desvære ikke det hele
Vægt: 84,5 kg

Dødløft
4 rep x 77,5 kg
4 rep x 95 kg
4 rep x 95 kg
3 rep x 107,5 kg
3 rep x 107,5 kg
3 rep x 125 kg
3 rep x 125 kg
3 rep x 125 kg
3 rep x 125 kg
3 rep x 125 kg

Bænkpress (BB)
8 rep x 50 kg
5 rep x 65 kg
5 rep x 77,5 kg
4 rep x 90 kg
4 rep x 90 kg
3 rep x 95 kg
3 rep x 95 kg
2 rep x 105 kg
2 rep x 105 kg
1 rep x 110 kg
1 rep x 110 kg
2 rep x 105 kg
2 rep x 105 kg
3 rep x 97,5 kg
3 rep x 97,5 kg
4 rep x 90 kg
6 rep x 85 kg
8 rep x 77,5 kg
10 rep x 70 kg
12 rep x 65 kg

Flat Flyers (DB)
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg

Lunges
5 rep x 50 kg
5 rep x 50 kg
5 rep x 50 kg

05-03-2010

Squat
5 rep x 72,5 kg
4 rep x 87,5 kg
4 rep x 87,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 117,5 kg
3 rep x 117,5 kg
3 rep x 117,5 kg
3 rep x 117,5 kg
3 rep x 117,5 kg

Bænkpress
8 rep x 50 kg
5 rep x 65 kg
4 rep x 77,5 kg
4 rep x 77,5 kg
3 rep x 90 kg
3 rep x 90 kg
2 rep x 105 kg
2 rep x 105 kg
2 rep x 105 kg
2 rep x 105 kg
2 rep x 105 kg
2 rep x 105 kg

Dips
6 rep x 35 kg
6 rep x 35 kg
6 rep x 35 kg
6 rep x 35 kg
6 rep x 35 kg

Squat
5 rep x 72,5 kg
5 rep x 87,5 kg
5 rep x 87,5 kg
4 rep x 102,5 kg
4 rep x 102,5 kg
4 rep x 102,5 kg
4 rep x 102,5 kg

Fransk 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

Good morning (siddende)
5 rep x 55 kg
5 rep x 55 kg
5 rep x 55 kg
5 rep x 55 kg
5 rep x 55 kg

08-03-2010

Squat
8 rep x 50 kg
5 rep x 72,5 kg
4 rep x 87,5 kg
4 rep x 87,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
2 rep x 115 kg
2 rep x 115 kg
1 rep x 130 kg
1 rep x 130 kg
1 rep x 130 kg

Bænkpress
5 rep x 65 kg
4 rep x 77,5 kg
3 rep x 90 kg
3 rep x 90 kg
2 rep x 105 kg
2 rep x 105 kg
2 rep x 105 kg
2 rep x 105 kg
2 rep x 105 kg
2 rep x 105 kg

Flat Flyers (DB)
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg

Armbøjninger
10 rep x 30 kg
10 rep x 30 kg
10 rep x 30 kg
10 rep x 30 kg
10 rep x 30 kg

Squat
5 rep x 72,5 kg
4 rep x 87,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
2 rep x 117,5 kg
2 rep x 117,5 kg
2 rep x 117,5 kg
2 rep x 117,5 kg

Good morning
5 rep x 55 kg
5 rep x 55 kg
5 rep x 55 kg
5 rep x 55 kg
5 rep x 55 kg

10-03-2010

Vægt: 84 kg

Dødløft
4 rep x 77,5 kg
4 rep x 92,5 kg
4 rep x 92,5 kg
3 rep x 110 kg
3 rep x 110 kg
3 rep x 117,5 kg
3 rep x 117,5 kg
3 rep x 117,5 kg
3 rep x 117,5 kg

Bænkpress
5 rep x 50 kg
5 rep x 65 kg
5 rep x 77,5 kg
4 rep x 92,5 kg
4 rep x 92,5 kg
3 rep x 97,5 kg
3 rep x 97,5 kg
2 rep x 105 kg
2 rep x 105 kg
3 rep x 97,5 kg
3 rep x 97,5 kg
5 rep x 92,5 kg
5 rep x 92,5 kg
7 rep x 80 kg
9 rep x 65 kg

Flat Flyers (DB)
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg

Dødløft
4 rep x 77,5 kg
4 rep x 92,5 kg
3 rep x 110 kg
3 rep x 110 kg
3 rep x 125 kg
3 rep x 125 kg
3 rep x 125 kg
3 rep x 125 kg
3 rep x 125 kg

Lunges
5 rep x 50 kg
5 rep x 50 kg
5 rep x 50 kg
5 rep x 50 kg
5 rep x 50 kg

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

12-03-2010

Vægt: 83,7 kg

Bænkpress
5 rep x 50 kg
5 rep x 65 kg
4 rep x 77,5 kg
4 rep x 77,5 kg
3 rep x 90 kg
3 rep x 90 kg
2 rep x 105 kg
2 rep x 105 kg
2 rep x 105 kg
2 rep x 105 kg
2 rep x 105 kg

Squat
5 rep x 50 kg
5 rep x 72,5 kg
5 rep x 87,5 kg
5 rep x 87,5 kg
5 rep x 102,5 kg
5 rep x 102,5 kg
5 rep x 102,5 kg
5 rep x 102,5 kg
5 rep x 102,5 kg

Bænkpress
4 rep x 72,5 kg
3 rep x 85 kg
2 rep x 95 kg
2 rep x 97,5 kg
2 rep x 97,5 kg
2 rep x 97,5 kg
2 rep x 97,5 kg

Dips
8 rep x 30 kg
8 rep x 30 kg
8 rep x 30 kg
8 rep x 30 kg
8 rep x 30 kg

Benpress
6 rep x 150 kg
6 rep x 150 kg
6 rep x 150 kg
6 rep x 150 kg
6 rep x 150 kg

Good mornings (siddende)
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

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

15-03-2010
Hård træning idag

vægt: 83,7 kg

Squat
8 rep x 50 kg
5 rep x 72,5 kg
4 rep x 87,5 kg
4 rep x 87,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg

Bænkpress smith stativ
5 rep x 70 kg
4 rep x 82,5 kg
3 rep x 95 kg
3 rep x 95 kg
3 rep x 110 kg
3 rep x 110 kg
3 rep x 110 kg
3 rep x 110 kg
3 rep x 110 kg

Squat
5 rep x 72,5 kg
6 rep x 87,5 kg
6 rep x 95 kg
6 rep x 95 kg
6 rep x 95 kg
6 rep x 95 kg

Bænkpress
5 rep x 72,5 kg
5 rep x 85 kg
5 rep x 85 kg
4 rep x 97,5 kg
4 rep x 97,5 kg
4 rep x 97,5 kg
4 rep x 97,5 kg

Flat Flyers (DB)
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg

Good morning (siddende)
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg

17-03-2010

vægt 83.7 kg

Dødløft
8 rep x 50 kg
4 rep x 77,5 kg
4 rep x 92,5 kg
3 rep x 107,5 kg
3 rep x 107,5 kg
3 rep x 125 kg
3 rep x 125 kg
3 rep x 125 kg
2 rep x 132,5 kg
2 rep x 132,5 kg
2 rep x 132,5 kg

Bænkpress
7 rep x 50 kg
6 rep x 65 kg
5 rep x 77,5 kg
4 rep x 92,5 kg
4 rep x 92,5 kg
3 rep x 97,5 kg
3 rep x 97,5 kg
2 rep x 105 kg
2 rep x 105 kg
1 rep x 110 kg
1 rep x 110 kg
2 rep x 105 kg
2 rep x 105 kg
3 rep x 97,5 kg
3 rep x 97,5 kg
5 rep x 92,5 kg
7 rep x 85 kg
9 rep x 77,5 kg
11 rep x 72,5 kg
13 rep x 65 kg

Flat Flyers (DB)
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg

Dødløft (from boxes)
5 rep x 100 kg
5 rep x 115 kg
5 rep x 115 kg
4 rep x 132,5 kg
4 rep x 132,5 kg
4 rep x 132,5 kg
4 rep x 132,5 kg

Lunges
5 rep x 50 kg
5 rep x 50 kg
5 rep x 50 kg
5 rep x 50 kg
5 rep x 50 kg

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

19-03-2010

Vægt: 84

Bænkpress
8 rep x 50 kg
5 rep x 65 kg
4 rep x 77,5 kg
3 rep x 92,5 kg
3 rep x 92,5 kg
3 rep x 105 kg
3 rep x 105 kg
3 rep x 105 kg
3 rep x 105 kg
3 rep x 105 kg
3 rep x 105 kg

Squat
6 rep x 50 kg
5 rep x 72,5 kg
4 rep x 87,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 115 kg
3 rep x 115 kg
2 rep x 125 kg
2 rep x 125 kg
2 rep x 125 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg

Bænkpress
5 rep x 65 kg
5 rep x 77,5 kg
5 rep x 77,5 kg
5 rep x 92,5 kg
5 rep x 92,5 kg
5 rep x 92,5 kg
5 rep x 92,5 kg
5 rep x 92,5 kg

Flat flyers (DB)
10 rep x 20 kg
10 rep x 20 kg
10 rep x 20 kg
10 rep x 20 kg
10 rep x 20 kg

Good morning (sidende)
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg

Biceps curl DB
40 rep x 14 kg

21-03-2010
Kan ikke træne fredag så rykkede træningen til. Søndag/tirsdag/torsdag

vægt 83.7 kg

Squat
7 rep x 50 kg
5 rep x 72,5 kg
4 rep x 87,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 115 kg
3 rep x 115 kg
2 rep x 125 kg
2 rep x 125 kg
1 rep x 130 kg
1 rep x 130 kg

Bænkpres
5 rep x 65 kg
4 rep x 77,5 kg
3 rep x 92,5 kg
3 rep x 92,5 kg
3 rep x 105 kg
3 rep x 105 kg
2 rep x 110 kg
2 rep x 110 kg
3 rep x 105 kg
3 rep x 105 kg

Flat flyers (DB)
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg

Dips
8 rep x 30 kg
8 rep x 30 kg
8 rep x 30 kg
8 rep x 30 kg
8 rep x 30 kg

Squat
4 rep x 80 kg
4 rep x 95 kg
3 rep x 110 kg
3 rep x 110 kg
3 rep x 110 kg
3 rep x 110 kg
3 rep x 110 kg

Good morning
5 rep x 35 kg
5 rep x 35 kg
5 rep x 35 kg
5 rep x 35 kg
5 rep x 35 kg

23-03-2010

Vægt 83 kg

Dødløft (til knæene)
3 rep x 77,5 kg
3 rep x 92,5 kg
3 rep x 92,5 kg
3 rep x 110 kg
3 rep x 110 kg
2 rep x 115 kg
2 rep x 115 kg
2 rep x 115 kg
2 rep x 115 kg

Bænkpres
7 rep x 50 kg
5 rep x 65 kg
5 rep x 77,5 kg
4 rep x 92,5 kg
4 rep x 92,5 kg
3 rep x 97,5 kg
3 rep x 97,5 kg
3 rep x 105 kg
3 rep x 105 kg
4 rep x 97,5 kg
5 rep x 92,5 kg
6 rep x 85 kg
7 rep x 77,5 kg
8 rep x 72,5 kg
9 rep x 65 kg

Dødløft
4 rep x 77,5 kg
4 rep x 92,5 kg
3 rep x 110 kg
3 rep x 110 kg
3 rep x 125 kg
3 rep x 125 kg
3 rep x 125 kg
3 rep x 125 kg
3 rep x 125 kg
3 rep x 125 kg

Flat flyers (DB)
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg
10 rep x 22 kg

Lunges
5 rep x 50 kg
5 rep x 50 kg
5 rep x 50 kg
5 rep x 50 kg
5 rep x 50 kg

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

25-03-2010
Det var så anden omgang af sheiko syntes alle øvelserne har kørt rigitg godt stay tuned

vægt: 83,7 kg

Squat
5 rep x 72,5 kg
4 rep x 87,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 115 kg

Bænkpres
8 rep x 50 kg
5 rep x 65 kg
4 rep x 77,5 kg
3 rep x 92,5 kg
3 rep x 92,5 kg
6 rep x 105 kg
6 rep x 105 kg

Flat flyers (DB)
10 rep x 20 kg
10 rep x 20 kg
10 rep x 20 kg
10 rep x 20 kg
10 rep x 20 kg

Dips
8 rep x 30 kg
8 rep x 30 kg
8 rep x 30 kg
8 rep x 30 kg
8 rep x 30 kg

Good morning (siddende)
5 rep x 35 kg
5 rep x 35 kg
5 rep x 35 kg
5 rep x 35 kg
5 rep x 35 kg

Hansi - Cyclical Ketogenic Diet [Cut]
Vil prøve at køre CKD som hvor jeg køre keto-diæt med 2 kluhydrat dage om ugen. Har hørt godt om dette og derfor prøver jeg den selv


Stats
Alder: 20År
Vægt: 83 kg
Højde: 179cm
Trænings Dage: Man, Tir, Tor, Fre
Trænings program: Dagsformen 2-split program
Kost: 2500Kcal (+-)
Energifordeling: 3%Kulhydrat/37%Protein/60%fedt

Kosttilskud

Bodylab Kreatin

Kun på Kulhydrat dagene

Bodylab Whey 80


Bodylab Slow Release Kasein


Biosym Omnimin


Bodylab Omega 3

29-03-2010
Første CKD dag energien var fin men tager det lige med ro den første uge

Squat
8 rep x 50 kg
12 rep x 100 kg
12 rep x 100 kg
12 rep x 100 kg

Dødløft
12 rep x 90 kg
12 rep x 90 kg

Bor
12 rep x 60 kg
12 rep x 60 kg

Benpress
10 rep x 150 kg
10 rep x 150 kg

leg-maskine
10 rep x 50 kg
10 rep x 50 kg

Chin up
8 rep x 10 kg
8 rep x 10 kg

Biceps curl (BB)
15 rep x 30 kg
15 rep x 30 kg