Hansi - Logbog UP TO DATE

Forord
Starter min log op igen på ny efter at have hold en længere pause med skriverriet.
Formålet med denne log, er så andre kan følge min træning og komme med gode indputs som jeg evt. kan forbedre, mens jeg også selv får et indblik og kan følge min træning. Mit mål er at opnå den perfekte FYSIK

))))))))))))))))))))))

Link: Min gamle log <---- her kan du se hvad jeg har været igennem de tidligere år

)

Træningscyklusér
28/02/11 - 27/03/11: Hansi - Sheiko CMS[Bulk] #002. Side 1
04/04/11 - 17/04/11: Hansi - Dagsformen 2-split[Bulk] #019. Side 1
18/04/11 - ?????: Hansi - Dagsformen 2-split[Cut] #027. Side 1

Hansi - Sheiko CMS [Bulk]

Er i fuld gang med at bulk og denne gang er det dette program Sheiko CMS der står for skud

Stats
Alder: 21År
Vægt: 86,5kg
Højde: 179cm
Trænings Dage: Man, Ons, Fre, Søn
Trænings program: Sheiko CMS
Kost: 2800-3500Kcal
Energi fordeling: 50%Kulhydrat/30%Protein/20%fedt

Kosttilskud
Bodylab Whey 80

Bodylab Kreatin

Bodylab Weight Gainer "fersken/appelsin"

Biosym Omnimin

Bodylab Coffie

28-02-11

Squat
7 rep x 50 kg (opvarmning)
5 rep x 77,5 kg
4 rep x 92,5 kg
4 rep x 92,5 kg
3 rep x 107,5 kg
3 rep x 107,5 kg
2 rep x 125 kg
2 rep x 125 kg
2 rep x 125 kg
2 rep x 125 kg
2 rep x 125 kg

Bænkpress
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
3 rep x 107,5 kg

Flyes 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

Squat
5 rep x 77,5 kg
5 rep x 92,5 kg
4 rep x 107,5 kg
4 rep x 107,5 kg
4 rep x 107,5 kg
4 rep x 107,5 kg
4 rep x 107,5 kg

Abs mavemaskine
10 rep x 50 kg
10 rep x 50 kg
10 rep x 50 kg

02-03-11

Dødløft
7 rep x 50 kg(opvarmning)
4 rep x 82,5 kg
4 rep x 97,5 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 130 kg
3 rep x 130 kg
3 rep x 130 kg
3 rep x 130 kg
3 rep x 130 kg

Bænkpress
6 rep x 50 kg (opvarmning)
6 rep x 67,5 kg
5 rep x 80 kg
4 rep x 95 kg
4 rep x 95 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
2 rep x 107,5 kg
2 rep x 107,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
4 rep x 95 kg
6 rep x 87,5 kg
8 rep x 80 kg
10 rep x 67,5 kg

Flyes db10 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 up to knees
4 rep x 82,5 kg
4 rep x 97,5 kg
4 rep x 115 kg
4 rep x 115 kg
4 rep x 115 kg
4 rep x 115 kg
4 rep x 115 kg

Goodmornings (standing)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

04-03-11

Bænkpress
7 rep x 50 kg (opvarmning)
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

Squat
5 rep x 50 kg (opvarmning)
5 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
3 rep x 125 kg
3 rep x 125 kg

Bænkpress
5 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

Abs hanging leg raise
10 rep x 0 kg
10 rep x 0 kg
10 rep x 0 kg

06-03-11

Dødløft standing on boxes
7 rep x 50 kg (opvarmning)
3 rep x 82,5 kg
3 rep x 82,5 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

Incline bænkpress
6 rep x 90 kg
6 rep x 90 kg
6 rep x 90 kg
6 rep x 90 kg

Dips
6 rep x 40 kg
6 rep x 40 kg
6 rep x 40 kg
6 rep x 40 kg
6 rep x 40 kg

Goodmornings (seated)
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

07-03-11

Bænkpress
5 rep x 50 kg
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 115 kg
3 rep x 115 kg

Squat
5 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
3 rep x 125 kg
3 rep x 125 kg

incline Bænkpress db
10 rep x 38 kg
10 rep x 38 kg
10 rep x 38 kg
10 rep x 38 kg
10 rep x 38 kg

abs hanging leg raises
10 rep x 0 kg
10 rep x 0 kg
10 rep x 0 kg

09-03-11

Dødløft standing on boxes
8 rep x 50 kg (opvarmning)
3 rep x 82,5 kg
3 rep x 97,5 kg
3 rep x 97,5 kg
4 rep x 105 kg
4 rep x 105 kg

Bænkpress
4 rep x 67,5 kg
4 rep x 80 kg
3 rep x 95 kg
3 rep x 95 kg
1 rep x 107,5 kg
1 rep x 107,5 kg
1 rep x 107,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
4 rep x 95 kg
6 rep x 80 kg
8 rep x 67,5 kg

Flyes 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 up to knees
4 rep x 82,5 kg
4 rep x 97,5 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 130 kg
3 rep x 130 kg
3 rep x 130 kg
3 rep x 130 kg
3 rep x 130 kg

Goodmornings (standing)
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

11-03-11

Squat
7 rep x 50 kg (opvarmning)
5 rep x 77,5 kg
4 rep x 92,5 kg
3 rep x 107,5 kg
3 rep x 107,5 kg
2 rep x 125 kg
2 rep x 125 kg
2 rep x 125 kg
2 rep x 125 kg
2 rep x 125 kg

Bænkpress
5 rep x 50 kg (opvarm)
5 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

incline Bænkpress db
10 rep x 38 kg
10 rep x 38 kg
10 rep x 38 kg
10 rep x 38 kg
10 rep x 38 kg

Squat
5 rep x 77.5 kg
5 rep x 92,5 kg
4 rep x 107.5 kg
4 rep x 107.5 kg
4 rep x 107.5 kg
4 rep x 107.5 kg
4 rep x 107.5 kg

Abs mavemaskine
10 rep x 50 kg
10 rep x 50 kg
10 rep x 50 kg

13-03-11

Press behind the neck
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

Incline bænkpress
4 rep x 90 kg
4 rep x 90 kg
4 rep x 90 kg
4 rep x 90 kg
4 rep x 90 kg
4 rep x 90 kg

Dips
8 rep x 35 kg
8 rep x 35 kg
8 rep x 35 kg
8 rep x 35 kg
8 rep x 35 kg

Goodmornings (seated)
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

14-03-11

Squat
5 rep x 50 kg (opvarm)
5 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
3 rep x 125 kg
3 rep x 125 kg

Bænkpress
5 rep x 50 kg (opvarm)
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
3 rep x 107,5 kg

Bryst maskine
10 rep x 75 kg
10 rep x 75 kg
10 rep x 75 kg
10 rep x 75 kg
10 rep x 75 kg

Squat
5 rep x 77,5 kg
5 rep x 92,5 kg
5 rep x 107,5 kg
5 rep x 107,5 kg
5 rep x 107,5 kg
5 rep x 107,5 kg
5 rep x 107,5 kg

Abs mavemaskine
10 rep x 50 kg
10 rep x 50 kg
10 rep x 50 kg

16-03-11

Dødløft
7 rep x 50 kg (opvarm)
4 rep x 82,5 kg
4 rep x 97,5 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 130 kg
3 rep x 130 kg
3 rep x 130 kg
3 rep x 130 kg
3 rep x 130 kg

Bænkpress
8 rep x 67,5 kg
7 rep x 75 kg
6 rep x 80 kg
5 rep x 87,5 kg
4 rep x 95 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
2 rep x 107,5 kg
2 rep x 107,5 kg
1 rep x 115 kg
1 rep x 115 kg
2 rep x 107,5 kg
2 rep x 107,5 kg
3 rep x 102,5 kg
3 rep x 102,5 kg
4 rep x 95 kg
6 rep x 87,5 kg
8 rep x 80 kg
10 rep x 75 kg
12 rep x 67,5 kg

Bryst maskine
10 rep x 75 kg
10 rep x 75 kg
10 rep x 75 kg
10 rep x 75 kg
10 rep x 75 kg

Dødløft up to knees
4 rep x 82,5 kg
4 rep x 97,5 kg
4 rep x 115 kg
4 rep x 115 kg
4 rep x 115 kg
4 rep x 115 kg

Goodmornings (seated)
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

18-03-11

Squat
5 rep x 50 kg (opvarm)
5 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
3 rep x 132,5 kg
3 rep x 132,5 kg

Bænkpress
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
3 rep x 107,5 kg

Flyes 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

Squat
6 rep x 77,5 kg
6 rep x 92,5 kg
6 rep x 100 kg
6 rep x 100 kg
6 rep x 100 kg
6 rep x 100 kg

Dips
6 rep x 40 kg
6 rep x 40 kg
6 rep x 40 kg
6 rep x 40 kg
6 rep x 40 kg
6 rep x 40 kg

Abs hanging leg raise
10 rep x 0 kg
10 rep x 0 kg
10 rep x 0 kg

20-03-11

Dødløft standing on boxes
7 rep x 50 kg (opvarm)
3 rep x 82.5 kg
3 rep x 97,5 kg
3 rep x 97,5 kg
3 rep x 105 kg
3 rep x 105 kg
3 rep x 105 kg
3 rep x 105 kg

Bænkpress
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
6 rep x 87,5 kg

Triceps Frenchpress
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

Dødløft off boxes
4 rep x 82,5 kg
4 rep x 115 kg
4 rep x 115 kg
4 rep x 130 kg
4 rep x 130 kg
4 rep x 137,5 kg
4 rep x 137,5 kg
4 rep x 137,5 kg
4 rep x 137,5 kg

Goodmornings (standing)
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

21-03-11

Squat
5 rep x 50 kg (opvarm)
5 rep x 77,5 kg
4 rep x 92,5 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
3 rep x 125 kg
3 rep x 125 kg

Bænkpress
5 rep x 50 kg (opvarm)
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

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

incline Bænkpress db
10 rep x 36 kg
10 rep x 36 kg
10 rep x 36 kg
10 rep x 36 kg
10 rep x 36 kg

Abs Mavemaskine
10 rep x 50 kg
10 rep x 50 kg
10 rep x 50 kg

23-03-11

Dødløft standing on boxes
7 rep x 50 kg (opvarm)
3 rep x 82.5 kg
3 rep x 97,5 kg
3 rep x 97,5 kg
2 rep x 115 kg
2 rep x 115 kg
2 rep x 115 kg
2 rep x 115 kg

Bænkpress
5 rep x 67,5 kg
5 rep x 80 kg
5 rep x 95 kg
5 rep x 95 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
4 rep x 102,5 kg

incline Bænkpress db
10 rep x 36 kg
10 rep x 36 kg
10 rep x 36 kg
10 rep x 36 kg
10 rep x 36 kg

Dødløft
4 rep x 82,5 kg
4 rep x 97,5 kg
3 rep x 115 kg
3 rep x 115 kg
3 rep x 130 kg
3 rep x 130 kg
3 rep x 130 kg
2 rep x 137,5 kg
2 rep x 137,5 kg
2 rep x 137,5 kg

Goodmornings (standing)
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

25-03-11

Squat
5 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

Bænkpress
5 rep x 50 kg (opvarm)
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
3 rep x 107,5 kg

Dips
6 rep x 37,5 kg
6 rep x 37,5 kg
6 rep x 37,5 kg
6 rep x 37,5 kg
6 rep x 37,5 kg

Bryst maskine
10 rep x 75 kg
10 rep x 75 kg
10 rep x 75 kg
10 rep x 75 kg
10 rep x 75 kg

Squat
4 rep x 85 kg
3 rep x 100 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

abs hanging leg raises
10 rep x 0 kg
10 rep x 0 kg
10 rep x 0 kg
10 rep x 0 kg
10 rep x 0 kg

27-03-11

Dødløft up to knees
4 rep x 82,5 kg
4 rep x 97,5 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

Press behind the neck
5 rep x 50kg
5 rep x 50kg
5 rep x 50kg
5 rep x 50kg
5 rep x 50kg

Incline bænkpress
4 rep x 90 kg
4 rep x 90 kg
4 rep x 90 kg
4 rep x 90 kg
4 rep x 90 kg
4 rep x 90 kg

Dødløft off boxes
4 rep x 97,5 kg
4 rep x 115 kg
3 rep x 130 kg
3 rep x 130 kg
3 rep x 147,5 kg
3 rep x 147,5 kg
3 rep x 147,5 kg
3 rep x 147,5 kg

Goodmornings (seated)
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

30-03-11
Test dag. test resultater efter en omgang sheiko CMS

1RM
Squat 165 kg +10 kg
Bænkpress 135 kg +0 kg

(((
Dødløft 170 kg +5 kg

efterfulgt af træning efter dagsformen..

Hansi - Dagsformen 2-split[Bulk]

Er fortsat i fuld gang med bulk dog uden et rigtig program for tiden så køre bare et standart 2-split efter dagsformen.

Stats
Alder: 21År
Vægt: 88 kg
Højde: 179cm
Trænings Dage: Man, Tir, Tor, Fre
Trænings program: 2-split
Kost: 2800-3500Kcal
Energi fordeling: 50%Kulhydrat/30%Protein/20%fedt

Kosttilskud
Bodylab Whey 80

Bodylab Kreatin

Bodylab Weight Gainer "fersken/appelsin"

Biosym Omnimin

Bodylab Coffie

04-04-11

Ben/ryg/Biceps/mave

Squat
6 rep x 50 kg (opvarm)
8 rep x 130 kg
8 rep x 130 kg
8 rep x 130 kg

Dødløft
5 rep x 130 kg
5 rep x 130 kg

Bor
7 rep x 70 kg
7 rep x 70 kg
7 rep x 70 kg

Benpress maskine
8 rep x 250 kg
8 rep x 250 kg
8 rep x 250 kg

Pull ups
8 rep x 0 kg
6 rep x 0 kg

Chin ups
8 rep x 0 kg

Biceps Curl db
7 rep x 24 kg
7 rep x 24 kg
7 rep x 24 kg

Rowing maskine
6 rep x 70 kg
6 rep x 70 kg
6 rep x 70 kg

Mavemaskine
10 rep x 47,5 kg
10 rep x 47,5 kg
10 rep x 47,5 kg

Hanging leg raise
8 rep x 0 kg
8 rep x 0 kg

05-04-11

Bryst/triceps/skulder/nakke

Bænkpress
6 rep x 50 kg (opvarm)
5 rep x 110 kg
5 rep x 110 kg
5 rep x 110 kg

incline Bænkpress db
8 rep x 40 kg
8 rep x 40 kg
8 rep x 40 kg
6 rep x 26 kg (modificeret version)

military press
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg

Dips
6 rep x 40 kg
6 rep x 40 kg
6 rep x 40 kg

french press
6 rep x 47,5 kg
6 rep x 47,5 kg

lat raises
8 rep x 14 kg
8 rep x 14 kg
8 rep x 14 kg

shrugs db
8 rep x 40 kg
8 rep x 40 kg

07-04-11

Ben/ryg/Biceps/mave

Squat
6 rep x 50 kg (opvarm)
8 rep x 132,5 kg
8 rep x 132,5 kg
6 rep x 132,5 kg

Dødløft
5 rep x 132,5 kg
5 rep x 132,5 kg

Bor
5 rep x 80 kg
5 rep x 80 kg
5 rep x 80 kg

Benpress maskine
8 rep x 250 kg
8 rep x 250 kg
8 rep x 250 kg

Pull ups
8 rep x 0 kg
8 rep x 0 kg

Chin ups
8 rep x 0 kg

Biceps Curl db
6 rep x 24 kg
6 rep x 24 kg
6 rep x 24 kg

Rowing maskine
6 rep x 70 kg
6 rep x 70 kg
6 rep x 70 kg

Mavemaskine
10 rep x 47,5 kg
10 rep x 47,5 kg
10 rep x 47,5 kg

Hanging leg raise
8 rep x 0 kg
8 rep x 0 kg

08-04-11

Bryst/triceps/skulder/nakke

Bænkpress
6 rep x 50 kg (opvarm)
5 rep x 110 kg
4 rep x 110 kg
5 rep x 110 kg

incline Bænkpress db
7 rep x 40 kg
7 rep x 40 kg
6 rep x 26 kg (modificeret version)

military press
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg

Dips
6 rep x 40 kg
6 rep x 40 kg
6 rep x 40 kg

french press
6 rep x 47,5 kg
6 rep x 47,5 kg

lat raises
8 rep x 14 kg
8 rep x 14 kg
8 rep x 14 kg

shrugs db
8 rep x 40 kg
8 rep x 40 kg

11-04-11

Ben/ryg/Biceps/mave

Squat
6 rep x 50 kg (opvarm)
8 rep x 132,5 kg
8 rep x 132,5 kg
7 rep x 132,5 kg

Dødløft
5 rep x 132,5 kg
5 rep x 132,5 kg

Bor
5 rep x 80 kg
5 rep x 80 kg
5 rep x 80 kg

Benpress maskine
8 rep x 250 kg
8 rep x 250 kg
8 rep x 250 kg

Pull ups
8 rep x 0 kg
8 rep x 0 kg

Chin ups
8 rep x 0 kg

Biceps Curl db
6 rep x 24 kg
6 rep x 24 kg
6 rep x 24 kg

Rowing maskine
6 rep x 70 kg
6 rep x 70 kg
6 rep x 70 kg

Mavemaskine
10 rep x 47,5 kg
10 rep x 47,5 kg
10 rep x 47,5 kg

Hanging leg raise
8 rep x 0 kg
8 rep x 0 kg

12-04-11

Bryst/triceps/skulder/nakke

Bænkpress
6 rep x 50 kg (opvarm)
5 rep x 110 kg
5 rep x 110 kg
5 rep x 110 kg

incline Bænkpress db
7 rep x 40 kg
7 rep x 40 kg
7 rep x 40 kg

military press
5 rep x 60 kg
5 rep x 60 kg
5 rep x 60 kg

Dips
6 rep x 40 kg
6 rep x 40 kg
6 rep x 40 kg

french press
6 rep x 47,5 kg
6 rep x 47,5 kg

lat raises
8 rep x 14 kg
8 rep x 14 kg
8 rep x 14 kg

shrugs db
8 rep x 40 kg
8 rep x 40 kg

14-04-11
Kunne ikke træne den efterfølgenede dag så tog en fullbody. en tilfældig dag fra sheiko CMS.

Squat
7 rep x 50 kg(opvarm)
5 rep x 82,5 kg
4 rep x 100 kg
3 rep x 132,5 kg
3 rep x 132,5 kg
3 rep x 132,5 kg
3 rep x 132,5 kg
3 rep x 132,5 kg
3 rep x 132,5 kg
3 rep x 132,5 kg

Bænkpress
5 rep x 50 kg (opvarm)
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

Dips
6 rep x 40 kg
6 rep x 40 kg
6 rep x 40 kg
6 rep x 40 kg
6 rep x 40 kg

Flyes db
10 rep x 20 kg
10 rep x 20 kg
10 rep x 20 kg

incline Bænkpress db
10 rep x 34 kg
10 rep x 34 kg

Abs Hanging leg raises
10 rep x 0 kg
10 rep x 0 kg
10 rep x 0 kg

Hansi - Dagsformen 2-split[Cut]

Så er det vist på tide at man begynder på sit cut

)) Rigtig fint vejr idag sommeren er ige rundt om hjørnet..

Stats
Alder: 22År
Vægt: 88,5kg
Højde: 179cm
Trænings Dage: Man, Tir, Tor, Fre
Trænings program: 2-split dagsformen
Kost: 2500 Kcal (+500 på træningsdage)
Energi fordeling: 40%Kulhydrat/40%Protein/20%fedt

Kosttilskud
Bodylab Whey 80

Bodylab Weight Gainer "fersken/appelsin"

Biosym Omnimin

Bodylab Coffie

Bodylab Omega3

18-04-11

Ben/ryg/Biceps/mave

Squat
6 rep x 50 kg (opvarm)
8 rep x 135 kg
8 rep x 135 kg
5 rep x 135 kg

Dødløft
5 rep x 135 kg
5 rep x 135 kg

Bor
5 rep x 80 kg
5 rep x 80 kg
5 rep x 80 kg

Benpress maskine
8 rep x 250 kg
8 rep x 250 kg
8 rep x 250 kg

Pull ups
8 rep x 0 kg
6 rep x 0 kg

Chin ups
8 rep x 0 kg

Biceps Curl db
6 rep x 24 kg
6 rep x 24 kg
6 rep x 24 kg

Rowing maskine
6 rep x 70 kg
6 rep x 70 kg
6 rep x 70 kg

Mavemaskine
10 rep x 47,5 kg
10 rep x 47,5 kg
10 rep x 47,5 kg

Hanging leg raises
8 rep x 0 kg
8 rep x 0 kg

19-04-11

Bryst/triceps/skulder/nakke

Bænkpress
6 rep x 50 kg (opvarm)
5 rep x 110 kg
5 rep x 112,5 kg
4 rep x 112,5 kg

incline Bænkpress db
8 rep x 38 kg
8 rep x 38 kg
8 rep x 38 kg

military press
6 rep x 55 kg
6 rep x 55 kg
6 rep x 55 kg

Dips
6 rep x 40 kg
6 rep x 40 kg
6 rep x 40 kg

french press
6 rep x 47,5 kg
6 rep x 47,5 kg
6 rep x 47,5 kg

lat raises
8 rep x 12 kg
8 rep x 14 kg
8 rep x 14 kg

shrugs db
10 rep x 34 kg
10 rep x 34 kg

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