Bækprens:
8x80
8x80
8x80
8x80
Seated Shoulderpress:
6x50
6x50
6x50
6x50
6x50
Franskpres:
8x36
8x36
8x36
8x36
8x34
SS.
Closegrib bænkpres:
5x60
5x55
5x55
5x55
5x50
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Vi har 69534 registrerede brugere. Nyeste registrede medlem er JosephSoync
Vores medlemmer har i alt skrevet 2050005 indlæg i 100495 emner
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Gæster: 914
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JaK's logbog
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Box squat:
6x60
6x80
6x80
6x80
6x80
BOR:
5x80
5x80
5x80
5x80
5x80
Ez Curls:
8x37
8x37
8x37
8x37
8x37
SS.
Reverse CG pulldowns:
5x60
5x60
5x60
5x60
5x60
Hammer Curls:
10x16
10x16
10x16
6x60
6x80
6x80
6x80
6x80
BOR:
5x80
5x80
5x80
5x80
5x80
Ez Curls:
8x37
8x37
8x37
8x37
8x37
SS.
Reverse CG pulldowns:
5x60
5x60
5x60
5x60
5x60
Hammer Curls:
10x16
10x16
10x16
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Uge 7
Bænkpres:
5x90
5x95 - rep PR!
6x90
6x90
5x90
Seated Shoulderpress:
7x50 - rep PR!
7x50
7x50
7x50
Tricep Pushdowns:
8x30
8x30
8x30
8x30
8x30
SS.
Closegrib Bænkpres:
5x60
5x60
5x60
5x60
5x60
Bænkpres:
5x90
5x95 - rep PR!
6x90
6x90
5x90
Seated Shoulderpress:
7x50 - rep PR!
7x50
7x50
7x50
Tricep Pushdowns:
8x30
8x30
8x30
8x30
8x30
SS.
Closegrib Bænkpres:
5x60
5x60
5x60
5x60
5x60
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Box Squat:
8x80 - rep pr!
8x80
8x80
8x80
SS.
Pulldowns:
8x100
8x100
8x100
8x100
Ez Curls:
8x37
8x37
8x37
8x37
SS.
Reverse CG pulldowns:
5x60
5x60
6x60
6x60
8x60
8x80 - rep pr!
8x80
8x80
8x80
SS.
Pulldowns:
8x100
8x100
8x100
8x100
Ez Curls:
8x37
8x37
8x37
8x37
SS.
Reverse CG pulldowns:
5x60
5x60
6x60
6x60
8x60
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bænkpres:
8x80
8x80
8x80
8x80
Seated Shoulderpress:
8x50 - rep pr
8x50
8x50
8x50
Franskpres:
8x37
8x37
8x37
8x37
8x37
SS.
CG Bænkpress:
5x55
5x55
5x55
5x55
5x55
8x80
8x80
8x80
8x80
Seated Shoulderpress:
8x50 - rep pr
8x50
8x50
8x50
Franskpres:
8x37
8x37
8x37
8x37
8x37
SS.
CG Bænkpress:
5x55
5x55
5x55
5x55
5x55
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Incline Benchpress:
6x65
6x65
6x65
6x65
Lever Chestpress:
8x60
8x60
8x60
8x60
Seated Shoulderpress:
6x50
6x50
6x50
6x50
Laterals Raises:
12x8
12x8
12x8
12x8
Closegrib Benchpress:
6x50
6x60
6x60
6x60
Pushdowns:
12x30
12x30
12x30
12x30
6x65
6x65
6x65
6x65
Lever Chestpress:
8x60
8x60
8x60
8x60
Seated Shoulderpress:
6x50
6x50
6x50
6x50
Laterals Raises:
12x8
12x8
12x8
12x8
Closegrib Benchpress:
6x50
6x60
6x60
6x60
Pushdowns:
12x30
12x30
12x30
12x30
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Box Squat:
6x85
6x85
6x85
6x85
Leg extentions:
8x85
10x85
10x85
10x85
Chin-ups:
6xbw
6xbw
6xbw
6xbw
Pulldowns:
8x80
8x80
8x80
8x80
Hammer Curls:
8x16
8x18
8x18
8x18
Ez Cable Curls:
10x30
10x30
10x30
10x30
6x85
6x85
6x85
6x85
Leg extentions:
8x85
10x85
10x85
10x85
Chin-ups:
6xbw
6xbw
6xbw
6xbw
Pulldowns:
8x80
8x80
8x80
8x80
Hammer Curls:
8x16
8x18
8x18
8x18
Ez Cable Curls:
10x30
10x30
10x30
10x30
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Incline Benchpress:
6x65
6x70
5x70
8x60
Lever Chestpress:
8x65
8x65
8x65
8x65
Seated Shoulderpress:
6x50
6x50
6x50
7x50
Laterals Raise:
12x8
12x8
12x8
12x8
CG Benchpress:
6x60
6x60
6x60
6x60
Franskpress:
12x30
12x30
12x30
12x30
6x65
6x70
5x70
8x60
Lever Chestpress:
8x65
8x65
8x65
8x65
Seated Shoulderpress:
6x50
6x50
6x50
7x50
Laterals Raise:
12x8
12x8
12x8
12x8
CG Benchpress:
6x60
6x60
6x60
6x60
Franskpress:
12x30
12x30
12x30
12x30
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Box Squat:
7x85
7x85
7x85
8x85 - PR
Leg Extentions:
8x90
10x90
10x90
10x90
Chin-ups:
6xbw
6xbw
6xbw
8xbw
Pulldowns:
8x90
8x90
8x90
10x90
Hammer Curls:
6x18
6x20
6x20
6x20
Db Preacher Curls:
10x10
10x10
10x10
10x10
7x85
7x85
7x85
8x85 - PR
Leg Extentions:
8x90
10x90
10x90
10x90
Chin-ups:
6xbw
6xbw
6xbw
8xbw
Pulldowns:
8x90
8x90
8x90
10x90
Hammer Curls:
6x18
6x20
6x20
6x20
Db Preacher Curls:
10x10
10x10
10x10
10x10
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Incline Benchpress:
6x70
6x70
6x70
6x70
Lever Chestpress:
8x65
8x65
8x65
8x65
Seated Shoulderpress:
8x50
8x50
7x50
7x50
Lateral Raise:
10x10
10x10
10x10
10x10
CG Benchpress:
6x60
6x60
6x60
6x60
Pushdowns:
12x30
12x30
12x30
12x30
6x70
6x70
6x70
6x70
Lever Chestpress:
8x65
8x65
8x65
8x65
Seated Shoulderpress:
8x50
8x50
7x50
7x50
Lateral Raise:
10x10
10x10
10x10
10x10
CG Benchpress:
6x60
6x60
6x60
6x60
Pushdowns:
12x30
12x30
12x30
12x30
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Box Squat:
6x90 - PR
6x90
6x90
6x90
Leg Extentions:
10x90
10x90
10x90
10x90
Chin-ups:
8xbw
8xbw
6xbw
6xbw
Pulldowns:
8x95
8x95
8x95
8x95
Hammer curls:
6x20
6x20
6x20
8x20
Ez Cable Curls:
10x30
10x30
10x30
10x30
6x90 - PR
6x90
6x90
6x90
Leg Extentions:
10x90
10x90
10x90
10x90
Chin-ups:
8xbw
8xbw
6xbw
6xbw
Pulldowns:
8x95
8x95
8x95
8x95
Hammer curls:
6x20
6x20
6x20
8x20
Ez Cable Curls:
10x30
10x30
10x30
10x30
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Incline Benchpress:
7x70
7x70
7x70
7x70
Lever Chestpress:
8x70
8x70
10x65
10x65
Seated Shoulderpress:
6x50
6x45
6x45
6x45
Dips:
10xbw
10xbw
10xbw
12xbw
7x70
7x70
7x70
7x70
Lever Chestpress:
8x70
8x70
10x65
10x65
Seated Shoulderpress:
6x50
6x45
6x45
6x45
Dips:
10xbw
10xbw
10xbw
12xbw
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Box Squat:
6x90
6x90
6x90
6x90
Leg Extentions:
8x95
8x95
8x95
8x95
SS.
Chin-ups:
6xbw
6xbw
6xbw
6xbw
Pulldowns:
8x100
8x100
8x100
8x100
DB Preacher Curls:
8x12
8x12
8x12
8x12
Reverse Ez Curls:
10x30
10x30
10x30
12x30
6x90
6x90
6x90
6x90
Leg Extentions:
8x95
8x95
8x95
8x95
SS.
Chin-ups:
6xbw
6xbw
6xbw
6xbw
Pulldowns:
8x100
8x100
8x100
8x100
DB Preacher Curls:
8x12
8x12
8x12
8x12
Reverse Ez Curls:
10x30
10x30
10x30
12x30
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Incline Benchpress:
6x70
6x70
6x70
6x70
Seated Shoulderpress:
8x50
8x50
8x50
6x50
Lever Chestpress:
8x60
8x60
8x60
10x60
SS:
Laterals Raise:
8x10
8x10
8x10
10x10
Dips:
8xbw
8xbw
8xbw
8xbw
Franskpress:
8x30
8x35
8x35
10x35
6x70
6x70
6x70
6x70
Seated Shoulderpress:
8x50
8x50
8x50
6x50
Lever Chestpress:
8x60
8x60
8x60
10x60
SS:
Laterals Raise:
8x10
8x10
8x10
10x10
Dips:
8xbw
8xbw
8xbw
8xbw
Franskpress:
8x30
8x35
8x35
10x35
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Box Squat:
8x90
8x90
8x90
10x90 - PR
Leg Extentions:
8x95
8x95
8x95
10x95
Ss.
Pull-ups:
6xbw
6xbw
6xbw
6xbw
Pulldowns:
8x100
8x100
8x100
8x100
Db Preacher Curls:
8x12
8x12
8x12
8x12
Reverse Ez Curls:
8x34
8x34
8x34
8x34
8x90
8x90
8x90
10x90 - PR
Leg Extentions:
8x95
8x95
8x95
10x95
Ss.
Pull-ups:
6xbw
6xbw
6xbw
6xbw
Pulldowns:
8x100
8x100
8x100
8x100
Db Preacher Curls:
8x12
8x12
8x12
8x12
Reverse Ez Curls:
8x34
8x34
8x34
8x34
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Incline Benchpress:
8x70 - PR
8x70
8x70
8x70
Seated Shoulderpress:
6x55
6x55
6x55
6x55
Chestpress:
8x65
8x65
8x65
10x65
Ss.
Laterals Raise:
10x10
10x10
10x10
10x10
Franskpress:
10x36
10x36
8x36
8x36
Dips:
8xbw
8xbw
8xbw
10xbw
8x70 - PR
8x70
8x70
8x70
Seated Shoulderpress:
6x55
6x55
6x55
6x55
Chestpress:
8x65
8x65
8x65
10x65
Ss.
Laterals Raise:
10x10
10x10
10x10
10x10
Franskpress:
10x36
10x36
8x36
8x36
Dips:
8xbw
8xbw
8xbw
10xbw
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Box Squat:
6x95 - PR
6x95
6x95
6x95
Leg Extentions:
10x90
10x90
10x90
10x90
Ss.
Pull-ups:
6xbw
6xbw
6xbw
6xbw
Pulldowns:
10x100
10x100
10x100
Hammer Curls:
8x20
6x20
6x20
6x20
db Preacher Curls:
12x10
12x10
12x10
6x95 - PR
6x95
6x95
6x95
Leg Extentions:
10x90
10x90
10x90
10x90
Ss.
Pull-ups:
6xbw
6xbw
6xbw
6xbw
Pulldowns:
10x100
10x100
10x100
Hammer Curls:
8x20
6x20
6x20
6x20
db Preacher Curls:
12x10
12x10
12x10
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Incline Benchpress:
6x75 - PR
6x75
6x75
5x75
Seated Shoulderpress:
6x55
6x55
6x55
6x55
Lever Chestpress:
8x70
8x70
8x70
8x70
ss.
Laterals Raise:
10x10
10x10
10x10
10x10
Dips:
10xbw
10xbw
10xbw
10xbw
Rope Pushdowns:
10x25
10x25
10x25
10x25
6x75 - PR
6x75
6x75
5x75
Seated Shoulderpress:
6x55
6x55
6x55
6x55
Lever Chestpress:
8x70
8x70
8x70
8x70
ss.
Laterals Raise:
10x10
10x10
10x10
10x10
Dips:
10xbw
10xbw
10xbw
10xbw
Rope Pushdowns:
10x25
10x25
10x25
10x25
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Box Squat:
7x95 - Rep PR
7x95
7x95
7x95
Leg Extensions:
10x90
10x90
10x90
10x90
Ss.
Pull-Ups:
7xbw
7xbw
7xbw
7xbw
Seated Cable Rows:
12x65
12x65
12x65
12x65
Hammer Curls:
8x22
8x22
8x22
8x22
db preacher Curls:
12x10
12x10
12x10
7x95 - Rep PR
7x95
7x95
7x95
Leg Extensions:
10x90
10x90
10x90
10x90
Ss.
Pull-Ups:
7xbw
7xbw
7xbw
7xbw
Seated Cable Rows:
12x65
12x65
12x65
12x65
Hammer Curls:
8x22
8x22
8x22
8x22
db preacher Curls:
12x10
12x10
12x10
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Incline Benchpress:
8x60
6x75
6x75
6x70
6x70
Seated Shoulderpress:
7x55 - PR
7x55
7x55
7x55
Lever Chestpress:
8x70
8x70
8x70
8x70
Franskpress:
8x40
6x40
6x40
6x40
Dips:
8xbw
8xbw
8xbw
10xbw
Laterals Raise:
10x8
10x8
10x8
12x8
8x60
6x75
6x75
6x70
6x70
Seated Shoulderpress:
7x55 - PR
7x55
7x55
7x55
Lever Chestpress:
8x70
8x70
8x70
8x70
Franskpress:
8x40
6x40
6x40
6x40
Dips:
8xbw
8xbw
8xbw
10xbw
Laterals Raise:
10x8
10x8
10x8
12x8
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Box Squat:
8x95 - Rep PR
8x95
8x95
8x95
Leg Extentions:
10x90
10x90
10x90
10x90
Ss.
Pullups:
7xbw
7xbw
7xbw
7xbw
Pulldowns:
10x100
10x100
10x100
10x100
Hammer Curls:
8x22
8x22
8x22
db Preacher Curls:
8x12
8x12
8x12 --> Ez cable curls: 18x20
8x95 - Rep PR
8x95
8x95
8x95
Leg Extentions:
10x90
10x90
10x90
10x90
Ss.
Pullups:
7xbw
7xbw
7xbw
7xbw
Pulldowns:
10x100
10x100
10x100
10x100
Hammer Curls:
8x22
8x22
8x22
db Preacher Curls:
8x12
8x12
8x12 --> Ez cable curls: 18x20
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Incline Benchpress:
6x75
6x75
6x75
5x75
Seated Shoulderpress:
8x55 - Rep PR
8x55
7x55
6x55
Lever Chestpress:
8x70
8x70
8x70
8x70
ss.
Side Laterals Raise:
10x10
10x10
10x10
10x10
Franskpres:
8x40
8x40
8x40
8x40
Dips:
10xbw
10xbw
10xbw
10xbw
6x75
6x75
6x75
5x75
Seated Shoulderpress:
8x55 - Rep PR
8x55
7x55
6x55
Lever Chestpress:
8x70
8x70
8x70
8x70
ss.
Side Laterals Raise:
10x10
10x10
10x10
10x10
Franskpres:
8x40
8x40
8x40
8x40
Dips:
10xbw
10xbw
10xbw
10xbw
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Box Squat:
6x60
6x80
6x100 - PR
4x110 - PR
2x115 - PR
6x90
6x90
Pull-ups:
8xbw
8xbw
8xbw
8xbw
Pulldowns:
8x100
8x100
8x100
8x100
BB Curls:
8x35
8x35
8x35
8x35
DB Preacher Curls:
10x10
10x10
10x10
10x10
6x60
6x80
6x100 - PR
4x110 - PR
2x115 - PR
6x90
6x90
Pull-ups:
8xbw
8xbw
8xbw
8xbw
Pulldowns:
8x100
8x100
8x100
8x100
BB Curls:
8x35
8x35
8x35
8x35
DB Preacher Curls:
10x10
10x10
10x10
10x10
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Træning fra igår:
Incline Benchpress:'
8x50
6x60
6x70
5x75
Seated Shoulderpress:
8x40
6x50
4x60 - PR
6x55
6x55
Lever Chestpress:
8x65
8x60
8x60
8x60
Laterals Raise:
10x8
10x8
10x8
10x8
Ss.
Dips:
10xbw
10xbw
10xbw
10xbw
Frenchpress:
10x30
10x30
10x30
10x30 -> 12x25
Incline Benchpress:'
8x50
6x60
6x70
5x75
Seated Shoulderpress:
8x40
6x50
4x60 - PR
6x55
6x55
Lever Chestpress:
8x65
8x60
8x60
8x60
Laterals Raise:
10x8
10x8
10x8
10x8
Ss.
Dips:
10xbw
10xbw
10xbw
10xbw
Frenchpress:
10x30
10x30
10x30
10x30 -> 12x25
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Træning fra igår:
Box Squat:
6x90
6x90
6x90
6x100
Pull-ups:
8xbw
8xbw
8xbw
8xbw
Ss.
Leg Extensions:
10x95
10x95
10x95
10x95
Pulldowns:
8x100
8x100
8x100
8x100 --> 10x75
Ez Curls:
8x35
8x35
8x35
8x35
DB Preacher Cruls:
10x10
10x10
10x10
Box Squat:
6x90
6x90
6x90
6x100
Pull-ups:
8xbw
8xbw
8xbw
8xbw
Ss.
Leg Extensions:
10x95
10x95
10x95
10x95
Pulldowns:
8x100
8x100
8x100
8x100 --> 10x75
Ez Curls:
8x35
8x35
8x35
8x35
DB Preacher Cruls:
10x10
10x10
10x10
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BB Benchpress:
8x60
6x80
6x90
6x90
7x90 - Rep PR. tror det var til 8 men havde ingen spotter
DB Incline Benchpress:
8x26
8x26
8x26
8x26
DB Shoulderpress:
8x20
8x20
8x20
8x20
Dips:
10xBw
10xBw
10xBw
10xBw
Ss.
Side Laterals Raise:
10x8
10x8
10x8
10x8
Franskpres:
12x30
12x30
12x30
12x30
8x60
6x80
6x90
6x90
7x90 - Rep PR. tror det var til 8 men havde ingen spotter
DB Incline Benchpress:
8x26
8x26
8x26
8x26
DB Shoulderpress:
8x20
8x20
8x20
8x20
Dips:
10xBw
10xBw
10xBw
10xBw
Ss.
Side Laterals Raise:
10x8
10x8
10x8
10x8
Franskpres:
12x30
12x30
12x30
12x30
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pull-ups:
6xbw
6xbw
6xbw
6xbw
Ss.
Pulldowns:
8x100
8x100
8x100
8x100 --> 8x75
DB Rows:
10x31
10x31
10x31
10x31
BB Curls:
8x35
8x35
8x35
8x35
Seated Incline Curls:
8x14
8x12
8x12
8x12
Hammer Curls:
8x14
8x16
8x16
8x16 --> 10x12
6xbw
6xbw
6xbw
6xbw
Ss.
Pulldowns:
8x100
8x100
8x100
8x100 --> 8x75
DB Rows:
10x31
10x31
10x31
10x31
BB Curls:
8x35
8x35
8x35
8x35
Seated Incline Curls:
8x14
8x12
8x12
8x12
Hammer Curls:
8x14
8x16
8x16
8x16 --> 10x12
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Benchpress:
6x90
6x90
6x90
5x90
DB Incline Benchpress:
8x26
8x26
8x22
12x22
DB Shoulderpress:
8x20
8x20
8x20
10x20
Dips:
10xbw
10xbw
10xbw
10xbw
Ss.
Side Lateral Raise:
10x8
10x8
10x8
10x8
Franskpres:
8x35
8x35
8x35
8x35 --> 12x25
6x90
6x90
6x90
5x90
DB Incline Benchpress:
8x26
8x26
8x22
12x22
DB Shoulderpress:
8x20
8x20
8x20
10x20
Dips:
10xbw
10xbw
10xbw
10xbw
Ss.
Side Lateral Raise:
10x8
10x8
10x8
10x8
Franskpres:
8x35
8x35
8x35
8x35 --> 12x25
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Squat:
6x60
6x80
6x100
6x100
6x100
Pull-ups:
8xbw
8xbw
8xbw
8xbw
Ss.
Leg Extensions:
10x95
10x95
10x95
10x95
Pulldowns:
10x95
10x95
10x95
12x95
BB Curls:
10x35
10x35
10x35
10x35
Incline DB Curls:
8x14
8x14
8x14
8x14 -->10x10
6x60
6x80
6x100
6x100
6x100
Pull-ups:
8xbw
8xbw
8xbw
8xbw
Ss.
Leg Extensions:
10x95
10x95
10x95
10x95
Pulldowns:
10x95
10x95
10x95
12x95
BB Curls:
10x35
10x35
10x35
10x35
Incline DB Curls:
8x14
8x14
8x14
8x14 -->10x10
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Lige en lille updata fra træning igår:
Bænkpres:
6x60
6x60
3x90
2x100
1x110 - PR!
1x115 - Fail
Db Shoulderpress:
10x22
10x22
10x22
10x22
Dips:
10xbw
10xbw
10xbw
10xbw
Pushdowns:
10x35
10x35
12x30 --> 12x25
12x30 --> 12x25
Ss.
Laterals Raise:
12x8
12x8
12x8
12x8
Bænkpres:
6x60
6x60
3x90
2x100
1x110 - PR!
1x115 - Fail
Db Shoulderpress:
10x22
10x22
10x22
10x22
Dips:
10xbw
10xbw
10xbw
10xbw
Pushdowns:
10x35
10x35
12x30 --> 12x25
12x30 --> 12x25
Ss.
Laterals Raise:
12x8
12x8
12x8
12x8
- Reputation point: 0
- Indlæg: 362
- Tilmeldt: 18. okt 2009, 18:20
- Styrkeliste
- - Bænkpres: 115.00
- - Squat: 120.00
- - Dødløft: 155.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
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