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JPeet

14. mar 2011, 19:36


Bænk Pres
75Kg x 1 Rep
75Kg x 1 Rep
75Kg x 1 Rep
75Kg x 1 Rep
75Kg x 1 Rep
75Kg x 1 Rep
75Kg x 1 Rep
75Kg x 1 Rep

65Kg x 5 Reps
65Kg x 5 Reps
65Kg x 5 Reps
65Kg x 5 Reps
65Kg x 5 Reps ren viljestyrke på de sidste rep. :twisted:

Incline Dumbbell
26Kg x 6 Reps
26Kg x 6 Reps Helt knust efter bænkpres
26Kg x 4 Reps

Dips
Body Weight + 6.25Kg x 8 Reps
Body Weight + 6.25Kg x 8 Reps
Body Weight + 6.25Kg x 8 Reps
I will -- I can -- I schall become
Brugeravatar
 
Reputation point: 0
 
Indlæg: 205
Tilmeldt: 23. nov 2010, 08:44
 
Styrkeliste
- Bænkpres: 90.00
- Squat: 120.00
- Dødløft: 145.00
 
Logbog: Vis logbog
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Kostplan: Vis kostplan

 

JPeet

15. mar 2011, 21:41


Squat
92.5Kg x 1 Rep
92.5Kg x 1 Rep
92.5Kg x 1 Rep
92.5Kg x 1 Rep
92.5Kg x 1 Rep
92.5Kg x 1 Rep
92.5Kg x 1 Rep
92.5Kg x 1 Rep

85Kg x 5 Reps
85Kg x 5 Reps
85Kg x 5 Reps
85Kg x 5 Reps
85Kg x 5 Reps

Stiff Legged Deadlifts
40Kg x 8 Reps
40Kg x 8 Reps
50Kg x 8 Reps

Ben Pres
170Kg x 8 Reps
170Kg x 8 Reps
190Kg x 8 Reps

Calves Raises
45Kg x 8 Reps
45Kg x 8 Reps
45Kg x 8 Reps

Bicep Dumbbell Curls
16Kg x 6 Reps
16Kg x 6 Reps
16Kg x 4 Reps

Hammer Curls
14Kg x 8 Reps
14Kg x 8 Reps
14Kg x 8 Reps
I will -- I can -- I schall become
Brugeravatar
 
Reputation point: 0
 
Indlæg: 205
Tilmeldt: 23. nov 2010, 08:44
 
Styrkeliste
- Bænkpres: 90.00
- Squat: 120.00
- Dødløft: 145.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan

 

JPeet

17. mar 2011, 19:03


Military Pres
47.5Kg x 1 Rep
47.5Kg x 1 Rep
47.5Kg x 1 Rep
47.5Kg x 1 Rep
47.5Kg x 1 Rep
47.5Kg x 1 Rep
47.5Kg x 1 Rep
47.5Kg x 1 Rep

42.5Kg x 5 Reps
42.5Kg x 5 Reps
42.5Kg x 5 Reps
42.5Kg x 5 Reps
42.5Kg x 5 Reps

Lateral Raise
10Kg x 8 Reps
10Kg x 8 Reps
10Kg x 8 Reps

Dumbbell Shoulder Press
16Kg x 8 Reps
17.5Kg x 8 Reps
17.5Kg x 8 Reps

Close Grip Bench
47.5Kg x 8 Reps
47.5Kg x 8 Reps
47.5Kg x 10 Reps

Tricep extension
15Kg x 8 Reps
15Kg x 8 Reps
15Kg x 8 Reps
I will -- I can -- I schall become
Brugeravatar
 
Reputation point: 0
 
Indlæg: 205
Tilmeldt: 23. nov 2010, 08:44
 
Styrkeliste
- Bænkpres: 90.00
- Squat: 120.00
- Dødløft: 145.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan

 

JPeet

18. mar 2011, 19:38


Dødløft
120Kg x 1 Rep
120Kg x 1 Rep
120Kg x 1 Rep
120Kg x 1 Rep
120Kg x 1 Rep
120Kg x 1 Rep
120Kg x 1 Rep
120Kg x 1 Rep

110Kg x 5 Reps
110Kg x 5 Reps
110Kg x 5 Reps
110Kg x 5 Reps
110Kg x 5 Reps

Pull Down
75Kg x 6 Reps PR!
75Kg x 6 Reps
75Kg x 6 Reps

Bend Over Rows
62.5Kg x 8 Reps PR!
62.5Kg x 8 Reps
62.5Kg x 7 Reps

Barbell Curls
27.5Kg x 8 Reps
27.5Kg x 8 Reps
27.5Kg x 8 Reps
I will -- I can -- I schall become
Brugeravatar
 
Reputation point: 0
 
Indlæg: 205
Tilmeldt: 23. nov 2010, 08:44
 
Styrkeliste
- Bænkpres: 90.00
- Squat: 120.00
- Dødløft: 145.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan

 

JPeet

21. mar 2011, 21:08


Bænk Pres
77.5Kg x 1 Rep
77.5Kg x 1 Rep
77.5Kg x 1 Rep
77.5Kg x 1 Rep
77.5Kg x 1 Rep
77.5Kg x 1 Rep
77.5Kg x 1 Rep
77.5Kg x 1 Rep

67.5Kg x 5 Reps
67.5Kg x 5 Reps
67.5Kg x 5 Reps
67.5Kg x 5 Reps
67.5Kg x 5 Reps

Incline Dumbbell
26Kg x 7 Reps
26Kg x 6 Reps
26Kg x 6 Reps

Dips
Body Weight + 6.25Kg x 7 Reps
Body Weight + 6.25Kg x 7 Reps hmm?
Body Weight + 6.25Kg x 7 Reps

Dumbbell Shrugs
30Kg x 15 Reps
30Kg x 15 Reps
30Kg x 15 Reps
I will -- I can -- I schall become
Brugeravatar
 
Reputation point: 0
 
Indlæg: 205
Tilmeldt: 23. nov 2010, 08:44
 
Styrkeliste
- Bænkpres: 90.00
- Squat: 120.00
- Dødløft: 145.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan

 

JPeet

22. mar 2011, 18:30


Squat
95Kg x 1 Rep PR!
95Kg x 1 Rep
95Kg x 1 Rep
95Kg x 1 Rep
95Kg x 1 Rep
95Kg x 1 Rep
95Kg x 1 Rep
95Kg x 1 Rep

87.5Kg x 5 Reps
87.5Kg x 5 Reps
87.5Kg x 5 Reps
87.5Kg x 5 Reps
87.5Kg x 5 Reps

Stiff Legged Deadlifts
60Kg x 8 Reps
60Kg x 8 Reps
60Kg x 8 Reps

Incline Ben Pres / tyrepres
100Kg x 8 Reps
100Kg x 8 Reps
100Kg x 8 Reps

Calves Raises
45Kg x 8 Reps
45Kg x 8 Reps
45Kg x 8 Reps

Bicep Dumbbell Curls
16Kg x 7 Reps
16Kg x 6 Reps
16Kg x 5 Reps

Hammer Curls
15Kg x 5 Reps
15Kg x 4 Reps PR!
15Kg x 4 Reps
Sidst rettet af JPeet 25. mar 2011, 21:51, rettet i alt 1 gang.
I will -- I can -- I schall become
Brugeravatar
 
Reputation point: 0
 
Indlæg: 205
Tilmeldt: 23. nov 2010, 08:44
 
Styrkeliste
- Bænkpres: 90.00
- Squat: 120.00
- Dødløft: 145.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan

 

JPeet

24. mar 2011, 23:48


Military Pres
50Kg x 1 Rep PR!
50Kg x 1 Rep
50Kg x 1 Rep
50Kg x 1 Rep
50Kg x 1 Rep
50Kg x 1 Rep
50Kg x 1 Rep
50Kg x 1 Rep

45Kg x 5 Reps
45Kg x 5 Reps
45Kg x 5 Reps
45Kg x 5 Reps
45Kg x 5 Reps

Bag skulder (maskine)
35Kg x 8 Reps
35Kg x 8 Reps
35Kg x 8 Reps

Dumbbell Shoulder Press
17.5Kg x 8 Reps
18Kg x 8 Reps
20Kg x 7 Reps

Close Grip Bench
50Kg x 8 Reps
50Kg x 8 Reps
50Kg x 8Reps

Tricep Push Down
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
Sidst rettet af JPeet 25. mar 2011, 21:51, rettet i alt 1 gang.
I will -- I can -- I schall become
Brugeravatar
 
Reputation point: 0
 
Indlæg: 205
Tilmeldt: 23. nov 2010, 08:44
 
Styrkeliste
- Bænkpres: 90.00
- Squat: 120.00
- Dødløft: 145.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan

 

JPeet

25. mar 2011, 21:40


Dødløft
122.5Kg x 1 Rep PR!
122.5Kg x 1 Rep
122.5Kg x 1 Rep
122.5Kg x 1 Rep
122.5Kg x 1 Rep
122.5Kg x 1 Rep
122.5Kg x 1 Rep
122.5Kg x 1 Rep

112.5Kg x 5 Reps
112.5Kg x 5 Reps
112.5Kg x 5 Reps
112.5Kg x 5 Reps
112.5Kg x 5 Reps

Pull Down
75Kg x 7 Reps
75Kg x 7 Reps
75Kg x 7 Reps

Bend Over Rows
62.5Kg x 8 Reps
62.5Kg x 8 Reps
62.5Kg x 7 Reps

Hyper Extension
BW + 10Kg x 8 Reps
BW + 10Kg x 8 Reps
BW + 10Kg x 8 Reps

Barbell Curls
27.5Kg x 8 Reps
27.5Kg x 8 Reps
27.5Kg x 8 Reps
I will -- I can -- I schall become
Brugeravatar
 
Reputation point: 0
 
Indlæg: 205
Tilmeldt: 23. nov 2010, 08:44
 
Styrkeliste
- Bænkpres: 90.00
- Squat: 120.00
- Dødløft: 145.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan

 

JPeet

28. mar 2011, 18:51


Bænk Pres
80Kg x 1 Rep PR!
80Kg x 1 Rep
80Kg x 1 Rep
80Kg x 1 Rep
80Kg x 1 Rep
80Kg x 1 Rep
80Kg x 1 Rep
80Kg x 1 Rep

70Kg x 5 Reps
70Kg x 5 Reps
70Kg x 5 Reps
70Kg x 5 Reps
70Kg x 5 Reps

Incline Dumbbell
26Kg x 7 Reps
26Kg x 7 Reps
26Kg x 7 Reps

Dips
Body Weight + 6.25Kg x 7 Reps
Body Weight + 6.25Kg x 7 Reps
Body Weight + 6.25Kg x 7 Reps

Dumbbell Shrugs
30Kg x 15 Reps
30Kg x 15 Reps
30Kg x 15 Reps

Plus lidt rotator træning
I will -- I can -- I schall become
Brugeravatar
 
Reputation point: 0
 
Indlæg: 205
Tilmeldt: 23. nov 2010, 08:44
 
Styrkeliste
- Bænkpres: 90.00
- Squat: 120.00
- Dødløft: 145.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan

 

JPeet

29. mar 2011, 19:41


Squat
97.5Kg x 1 Rep PR!
97.5Kg x 1 Rep
97.5Kg x 1 Rep
97.5Kg x 1 Rep
97.5Kg x 1 Rep
97.5Kg x 1 Rep
97.5Kg x 1 Rep
97.5Kg x 1 Rep

90Kg x 5 Reps
90Kg x 5 Reps
90Kg x 5 Reps
90Kg x 5 Reps
90Kg x 5 Reps

Stiff Legged Deadlifts
70Kg x 8 Reps
70Kg x 8 Reps
70Kg x 8 Reps

Incline Ben Pres / tyrepres
120Kg x 8 Reps
130Kg x 8 Reps
160Kg x 8 Reps

Calves Raises
45Kg x 8 Reps
45Kg x 8 Reps
45Kg x 8 Reps

Bicep Dumbbell Curls
16Kg x 8 Reps
16Kg x 8 Reps
16Kg x 6 Reps

Hammer Curls
15Kg x 7 Reps
15Kg x 7 Reps
15Kg x 5 Reps
I will -- I can -- I schall become
Brugeravatar
 
Reputation point: 0
 
Indlæg: 205
Tilmeldt: 23. nov 2010, 08:44
 
Styrkeliste
- Bænkpres: 90.00
- Squat: 120.00
- Dødløft: 145.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan

 

JPeet

31. mar 2011, 18:36


Military Pres
52.5Kg x 1 Rep PR!
52.5Kg x 1 Rep
52.5Kg x 1 Rep
52.5Kg x 1 Rep
52.5Kg x 1 Rep
52.5Kg x 1 Rep
52.5Kg x 1 Rep
52.5Kg x 1 Rep

47.5Kg x 5 Reps
47.5Kg x 5 Reps
47.5Kg x 4 Reps
47.5Kg x 3 Reps
47.5Kg x 3 Reps

Bag skulder (maskine)
30Kg x 8 Reps
30Kg x 8 Reps
30Kg x 8 Reps

Dumbbell Shoulder Press
18Kg x 7 Reps
18Kg x 7 Reps
18Kg x 7 Reps

Lateral Raise
8Kg x 8 Reps
9Kg x 8 Reps
9Kg x 8 Reps

Close Grip Bench
52.5Kg x 8 Reps
52.5Kg x 8 Reps
52.5Kg x 8 Reps

Tricep Push Down
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 7 Reps

Rotator cuff træning
I will -- I can -- I schall become
Brugeravatar
 
Reputation point: 0
 
Indlæg: 205
Tilmeldt: 23. nov 2010, 08:44
 
Styrkeliste
- Bænkpres: 90.00
- Squat: 120.00
- Dødløft: 145.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan

 

JPeet

1. apr 2011, 19:55


Dødløft
125Kg x 1 Rep PR!
125Kg x 1 Rep
125Kg x 1 Rep
125Kg x 1 Rep
125Kg x 1 Rep
125Kg x 1 Rep
125Kg x 1 Rep
125Kg x 1 Rep

115Kg x 5 Reps
115Kg x 5 Reps
115Kg x 5 Reps
115Kg x 5 Reps
115Kg x 5 Reps

Pull Down
75Kg x 8 Reps
75Kg x 7 Reps
75Kg x 6 Reps

Bend Over Rows
62.5Kg x 8 Reps
62.5Kg x 8 Reps
62.5Kg x 7 Reps

Hyper Extension
BW + 10Kg x 8 Reps
BW + 10Kg x 8 Reps
BW + 10Kg x 8 Reps

Barbell Curls
30Kg x 7 Reps PR!
30Kg x 6 Reps
30Kg x 5 Reps
I will -- I can -- I schall become
Brugeravatar
 
Reputation point: 0
 
Indlæg: 205
Tilmeldt: 23. nov 2010, 08:44
 
Styrkeliste
- Bænkpres: 90.00
- Squat: 120.00
- Dødløft: 145.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan

 

JPeet

4. apr 2011, 20:13


Bænk Pres
82.5Kg x 1 Rep PR!
82.5Kg x 1 Rep
82.5Kg x 1 Rep
82.5Kg x 1 Rep
82.5Kg x 1 Rep

72.5Kg x 4 Reps
72.5Kg x 3 Reps
72.5Kg x 3 Reps
72.5Kg x 3 Reps
72.5Kg x 2 Reps

Incline Dumbbell
26Kg x 8 Reps
26Kg x 7 Reps
26Kg x 7 Reps

Dips
Body Weight + 6.25Kg x 6 Reps
Body Weight + 6.25Kg x 6 Reps
Body Weight + 6.25Kg x 6 Reps

Dumbbell Shrugs
30Kg x 15 Reps
30Kg x 15 Reps
30Kg x 15 Reps
I will -- I can -- I schall become
Brugeravatar
 
Reputation point: 0
 
Indlæg: 205
Tilmeldt: 23. nov 2010, 08:44
 
Styrkeliste
- Bænkpres: 90.00
- Squat: 120.00
- Dødløft: 145.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan

 

JPeet

6. apr 2011, 13:15


Squat
100Kg x 1 Rep
100Kg x 1 Rep
100Kg x 1 Rep
100Kg x 1 Rep
100Kg x 1 Rep
100Kg x 1 Rep
100Kg x 1 Rep
100Kg x 1 Rep

92.5Kg x 5 Reps
92.5Kg x 5 Reps
92.5Kg x 5 Reps
92.5Kg x 5 Reps
92.5Kg x 5 Reps

Stiff Legged Deadlifts
70Kg x 8 Reps
80Kg x 8 Reps
80Kg x 8 Reps

Incline Ben Pres / tyrepres
80Kg x 8 Reps
160Kg x 8 Reps
160Kg x 7 Reps

Calves Raises
45Kg x 8 Reps
45Kg x 8 Reps
45Kg x 8 Reps

Bicep Dumbbell Curls
16Kg x 8 Reps
16Kg x 8 Reps
16Kg x 8 Reps

Hammer Curls
15Kg x 8 Reps
15Kg x 8 Reps
15Kg x 8 Reps

Biceps træningen går god fortiden
I will -- I can -- I schall become
Brugeravatar
 
Reputation point: 0
 
Indlæg: 205
Tilmeldt: 23. nov 2010, 08:44
 
Styrkeliste
- Bænkpres: 90.00
- Squat: 120.00
- Dødløft: 145.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan

 

JPeet

8. apr 2011, 06:03


Military Pres
55Kg x 1 Rep PR !
55Kg x 1 Rep
55Kg x 1 Rep
55Kg x 1 Rep

47.5Kg x 5 Reps
47.5Kg x 5 Reps
47.5Kg x 4 Reps
47.5Kg x 3 Reps
47.5Kg x 3 Reps

Bag skulder (maskine)
30Kg x 8 Reps
30Kg x 8 Reps
30Kg x 8 Reps

Dumbbell Shoulder Press
18Kg x 8 Reps
18Kg x 8 Reps
18Kg x 8 Reps

Lateral Raise
9Kg x 8 Reps
9Kg x 8 Reps
9Kg x 8 Reps

Close Grip Bench
55Kg x 8 Reps
55Kg x 8 Reps
55Kg x 7 Reps

Tricep Push Down
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps

Rotator cuff træning
I will -- I can -- I schall become
Brugeravatar
 
Reputation point: 0
 
Indlæg: 205
Tilmeldt: 23. nov 2010, 08:44
 
Styrkeliste
- Bænkpres: 90.00
- Squat: 120.00
- Dødløft: 145.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan

 

JPeet

8. apr 2011, 19:35


Dødløft
127.5Kg x 1 Rep PR!
127.5Kg x 1 Rep
127.5Kg x 1 Rep
127.5Kg x 1 Rep
127.5Kg x 1 Rep
127.5Kg x 1 Rep
127.5Kg x 1 Rep
127.5Kg x 1 Rep

117,5Kg x 5 Reps
117,5Kg x 5 Reps
117,5Kg x 5 Reps teknikken røg lidt her,
117,5Kg x 3 Reps
110Kg x 4 Reps

Pull Down
75Kg x 8 Reps
75Kg x 8 Reps
75Kg x 6 Reps

Bend Over Rows
62.5Kg x 8 Reps
62.5Kg x 8 Reps
62.5Kg x 8 Reps

Hyper Extension
BW + 10Kg x 8 Reps
BW + 10Kg x 8 Reps
BW + 10Kg x 8 Reps

Barbell Curls
30Kg x 7 Reps
30Kg x 7 Reps
30Kg x 6 Reps
I will -- I can -- I schall become
Brugeravatar
 
Reputation point: 0
 
Indlæg: 205
Tilmeldt: 23. nov 2010, 08:44
 
Styrkeliste
- Bænkpres: 90.00
- Squat: 120.00
- Dødløft: 145.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan

 

JPeet

11. apr 2011, 20:48


Bænk Pres

60Kg x 6 Reps
65Kg x 5 Reps
65Kg x 5 Reps
65Kg x 4 Reps
65Kg x 4 Reps

Skulder Pres håndvægt
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps

Side laterals
10Kg x 8 Reps
10Kg x 7 Reps
10Kg x 6 Reps

Dips
BW + 6.25Kg x 8 Reps
BW + 6.25Kg x 8 Reps
BW + 6.25Kg x 8 Reps

Tricep Push Downs
27,5Kg x 8 Reps PR!
27,5Kg x 8 Reps
27,5Kg x 7 Reps

Mave Træning
BW x 8 Reps
BW x 8 Reps
BW x 8 Reps

Skrå Mave
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
I will -- I can -- I schall become
Brugeravatar
 
Reputation point: 0
 
Indlæg: 205
Tilmeldt: 23. nov 2010, 08:44
 
Styrkeliste
- Bænkpres: 90.00
- Squat: 120.00
- Dødløft: 145.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan

 

JPeet

13. apr 2011, 07:20


Squat
Opvarmnings sæt
80Kg x 8 Reps
80Kg x 8 Reps

Dynamisk Dødløft
12Singler af 92,5Kg

Pull Down
75Kg x 8 Reps
75Kg x 8 Reps
75Kg x 8 Reps

Bend Over
65Kg x 8 Reps PR!
65Kg x 8 Reps
65Kg x 8 Reps

Stiff Legged
80Kg x 8 Reps
80Kg x 8 Reps Bliver på samme vægt næste gang
80Kg x 8 Reps

Dumbbell Curls
17,5Kg x 4 Reps PR!
17,5Kg x 4 Reps
17,5Kg x 3 Reps

Hammer Curls
16Kg x 4 RepsPR!
16Kg x 4 Reps
16Kg x 4 Reps
I will -- I can -- I schall become
Brugeravatar
 
Reputation point: 0
 
Indlæg: 205
Tilmeldt: 23. nov 2010, 08:44
 
Styrkeliste
- Bænkpres: 90.00
- Squat: 120.00
- Dødløft: 145.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan

 

JPeet

14. apr 2011, 15:07


Bænk Pres

70Kg x 5 Reps
70Kg x 5 Reps
70Kg x 5 Reps

Incline
26Kg x 8 Reps
26Kg x 8 Reps
26Kg x 8 Reps

Skulder Pres håndvægt
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 7 Reps

Side laterals
10Kg x 8 Reps
10Kg x 7 Reps
10Kg x 6 Reps

Dips
BW + 7,5Kg x 8 Reps PR!
BW + 7,5Kg x 8 Reps
BW + 7,5Kg x 8 Reps

Tricep Push Downs
27,5Kg x 8 Reps
27,5Kg x 7 Reps
27,5Kg x 6 Reps

Nakke
30Kg x 15 Reps
30Kg x 15 Reps
30Kg x 15 Reps
I will -- I can -- I schall become
Brugeravatar
 
Reputation point: 0
 
Indlæg: 205
Tilmeldt: 23. nov 2010, 08:44
 
Styrkeliste
- Bænkpres: 90.00
- Squat: 120.00
- Dødløft: 145.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan

 

JPeet

15. apr 2011, 15:12


Squat Max Test
Opvarmnings sæt
102,5Kg x 1 Rep
105Kg x 1 Rep
107,5Kg x 1 Rep
110Kg x 1 Rep
112,5Kg x 1 Rep PR!

tror rent faktisk det havde været til mere hvis jeg havde haft større spring i kg i stedet for 2,5.

Dødløft Max Test
Opvarmnings sæt
110Kg x 1 Rep
120Kg x 1 Rep
130Kg x 1 Rep PR!

det var bunden af løftet her som føltes tungt, dog hænger det nok sammen, med at jeg lige havde squattet. men alt i alt acceptabelt

Pull Down
77,5Kg x 5 Reps PR!
77,5Kg x 5 Reps
77,5Kg x 5 Reps

Bend Over
65Kg x 8 Reps
65Kg x 8 Reps
65Kg x 8 Reps

Hyper extension
BW +10Kg x 8 Reps
BW +10Kg x 8 Reps
BW +10Kg x 8 Reps

Dumbbell Curls
17,5Kg x 4 Reps
17,5Kg x 4 Reps
17,5Kg x 4 Reps

Hammer Curls
16Kg x 4 Reps
16Kg x 4 Reps
16Kg x 4 Reps
I will -- I can -- I schall become
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JPeet

25. apr 2011, 15:48


Bænk Pres
60Kg x 6 Reps
65Kg x 5 Reps
65Kg x 5 Reps
65Kg x 4 Reps
65Kg x 4 Reps

Incline
26Kg x 8 Reps
26Kg x 8 Reps
26Kg x 8 Reps
26Kg x 8 Reps

Skulder Pres håndvægt
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
18Kg x 8 Reps

Side laterals
9Kg x 8 Reps
9Kg x 8 Reps
9Kg x 8 Reps
9Kg x 8 Reps

Dips
BW + 6.25Kg x 8 Reps
BW + 6.25Kg x 8 Reps
BW + 6.25Kg x 8 Reps
BW + 6.25Kg x 5 Reps

Tricep Push Downs
27,5Kg x 8 Reps
27,5Kg x 8 Reps
27,5Kg x 8 Reps
25Kg x 8 Reps

Mave Træning på decline bænk
BW x 8 Reps
BW x 8 Reps
BW x 8 Reps
BW x 8 Reps
I will -- I can -- I schall become
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JPeet

26. apr 2011, 14:22


Squat
Opvarmnings sæt
85Kg x 8 Reps
85Kg x 8 Reps

Dynamisk Dødløft
12Singler af 92,5Kg

Pull Down
77,5Kg x 8 Reps
77,5Kg x 7 Reps
77,5Kg x 7 Reps
skulle have haft 4 sæt glemte det sidste

Bend Over
67,5Kg x 8 Reps PR!
67,5Kg x 8 Reps
67,5Kg x 8 Reps
67,5Kg x 8 Reps

Dumbbell Curls
17,5Kg x 4 Reps
17,5Kg x 4 Reps
17,5Kg x 4 Reps
17,5Kg x 3 Reps

Hammer Curls
16Kg x 5 Reps
16Kg x 4 Reps
16Kg x 4 Reps
16Kg x 4 Reps
I will -- I can -- I schall become
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JPeet

28. apr 2011, 15:19


Bænk Pres
70Kg x 3 Reps
70Kg x 3 Reps
70Kg x 2 Reps
70Kg x 2 Reps
80Kg x N Reps

Incline
27,5Kg x 8 Reps
27,5Kg x 8 Reps
27,5Kg x 7 Reps
27,5Kg x 7 Reps

Skulder Pres håndvægt
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 6 Reps

Side laterals
10Kg x 8 Reps
10Kg x 8 Reps
10Kg x 8 Reps
10Kg x 7 Reps

Dips
BW + 6.25Kg x 8 Reps
BW + 6.25Kg x 8 Reps
BW + 6.25Kg x 8 Reps
BW + 6.25Kg x 5 Reps

Tricep Push Downs
27,5Kg x 8 Reps
27,5Kg x 8 Reps
27,5Kg x 8 Reps
25Kg x 8 Reps


Mave Træning på decline bænk
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps

Supersættet med

Shrugs
30Kg x 15 Reps
30Kg x 15 Reps
30Kg x 15 Reps
30Kg x 15 Reps
I will -- I can -- I schall become
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JPeet

30. apr 2011, 10:59


Dødløft
88Kg x 8 Reps
88Kg x 8 Reps

Dynamisk Squat
80Kg x 2 Reps
80Kg x 2 Reps
80Kg x 2 Reps
80Kg x 2 Reps
80Kg x 2 Reps
80Kg x 2 Reps
80Kg x 2 Reps
80Kg x 2 Reps

Calves Raises
45Kg x 8 Reps
45Kg x 8 Reps
45Kg x 8 Reps
45Kg x 8 Reps

Stiff Legged
80Kg x 8 Reps
80Kg x 8 Reps
80Kg x 8 Reps
80Kg x 8 Reps

Pull Down (chinup greb)
72,5Kg x 8 Reps
72,5Kg x 8 Reps
72,5Kg x 8 Reps
72,5Kg x 8 Reps

Yates Row
67,5Kg x 8 Reps
67,5Kg x 8 Reps
67,5Kg x 8 Reps
67,5Kg x 8 Reps
I will -- I can -- I schall become
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JPeet

2. maj 2011, 21:01


Bænk Pres
60Kg x 6 Reps
65Kg x 5 Reps
65Kg x 5 Reps
70Kg x 4 Reps
70Kg x 4 Reps

Incline
27,5Kg x 8 Reps
27,5Kg x 8 Reps
27,5Kg x 8 Reps
27,5Kg x 8 Reps

Skulder Pres håndvægt
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 7 Reps

Side laterals
10Kg x 8 Reps
10Kg x 8 Reps
10Kg x 8 Reps
10Kg x 8 Reps

Tricep Push Downs
40Kg x 8 Reps
40Kg x 8 Reps
40Kg x 8 Reps
40Kg x 8 Reps
40Kg x 8 Reps
40Kg x 8 Reps
37,5Kg x 8 Reps
37,5Kg x 8 Reps
har skiftet kabel stativ, da jeg føler det nye har et bedre "flow" dog er jeg i tvivlt om kg tallet passer. Men hvad fanden
I will -- I can -- I schall become
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JPeet

3. maj 2011, 16:26


Squat
Opvarmnings sæt
90Kg x 8 Reps
90Kg x 8 Reps

Dynamisk Dødløft
12Singler af 92,5Kg

Pull Down
77,5Kg x 8 Reps
77,5Kg x 8 Reps
77,5Kg x 8 Reps
77,5Kg x 8 Reps

Bend Over
70Kg x 8 Reps PR!
70Kg x 8 Reps
70Kg x 8 Reps
70Kg x 8 Reps

Dumbbell Curls
17,5Kg x 4 Reps
17,5Kg x 4 Reps
17,5Kg x 4 Reps
17,5Kg x 4 Reps

Hammer Curls
16Kg x 6 Reps
16Kg x 5 Reps
16Kg x 5 Reps
16Kg x 5 Reps
I will -- I can -- I schall become
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Styrkeliste
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JPeet

5. maj 2011, 16:00


Bænk Pres
70Kg x 3 Reps
70Kg x 3 Reps
75Kg x 2 Reps
75Kg x 2 Reps
85Kg x N Reps

Incline
28Kg x 8 Reps PR! :D
28Kg x 8 Reps
28Kg x 7 Reps
28Kg x 7 Reps

Skulder Pres håndvægt
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps

Side laterals
10Kg x 9 Reps
10Kg x 8 Reps
10Kg x 8 Reps
10Kg x 8 Reps

Tricep Push Downs
42,5Kg x 10 Reps
42,5Kg x 10 Reps
42,5Kg x 10 Reps
42,5Kg x 10 Reps
42,5Kg x 10 Reps
42,5Kg x 10 Reps
40,0Kg x 10 Reps
40,0Kg x 10 Reps
40,0Kg x 10 Reps
40,0Kg x 10 Reps

Dumbbell Shrugs
30Kg x 15 Reps
30Kg x 15 Reps
30Kg x 15 Reps
30Kg x 15 Reps

Supersættet med

Mave på Decline bænk
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
I will -- I can -- I schall become
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JPeet

6. maj 2011, 18:45


Dødløft
95Kg x 8 Reps
95Kg x 8 Reps

Dynamisk Squat
80Kg x 2 Reps
80Kg x 2 Reps
80Kg x 2 Reps
80Kg x 2 Reps
80Kg x 2 Reps
80Kg x 2 Reps
80Kg x 2 Reps
80Kg x 2 Reps

Calves Raises
45Kg x 8 Reps
45Kg x 8 Reps
45Kg x 8 Reps
45Kg x 8 Reps

Stiff Legged
80Kg x 8 Reps
80Kg x 8 Reps
80Kg x 8 Reps
80Kg x 8 Reps

Pull Down
80Kg x 6 Reps PR!
80Kg x 6 Reps
80Kg x 6 Reps
80Kg x 6 Reps

Bend over
72,5Kg x 8 Reps PR!
72,5Kg x 7 Reps
72,5Kg x 7 Reps
72,5Kg x 6 Reps
I will -- I can -- I schall become
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JPeet

8. maj 2011, 23:37


Bænk Pres
65Kg x 6 Reps
65Kg x 6 Reps
70Kg x 5 Reps
70Kg x 5 Reps
70Kg x 5 Reps

Incline
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 7 Reps

Skulder Pres håndvægt
22,5Kg x 6 Reps PR!
22,5Kg x 6 Reps
22,5Kg x 6 Reps
22,5Kg x 5 Reps

Side laterals
10Kg x 10 Reps
10Kg x 10 Reps
10Kg x 10 Reps
10Kg x 10 Reps

Maskine bag skulder
35Kg x 8 Reps
32,5Kg x 8 Reps
32,5Kg x 8 Reps
32,5Kg x 8 Reps

Tricep Push Downs
45Kg x 10 Reps
45Kg x 10 Reps
45Kg x 10 Reps
45Kg x 10 Reps
45Kg x 10 Reps
42,5Kg x 10 Reps
42,5Kg x 10 Reps
40,0Kg x 10 Reps
40,0Kg x 10 Reps
40,0Kg x 10 Reps

Dumbbell Shrugs
32,5Kg x 15 Reps PR!
32,5Kg x 15 Reps
32,5Kg x 15 Reps
32,5Kg x 15 Reps
I will -- I can -- I schall become
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JPeet

10. maj 2011, 17:20


Squat
Opvarmnings sæt
95Kg x 8 Reps
95Kg x 8 Reps

Dynamisk Dødløft
12Singler af 92,5Kg

Pull Down
80Kg x 8 Reps
80Kg x 8 Reps
80Kg x 8 Reps
80Kg x 8 Reps

Bend Over
72,5Kg x 8 Reps
72,5Kg x 7 Reps
72,5Kg x 7 Reps
72,5Kg x 7 Reps

Bicep cable
30Kg x 10 Reps
35Kg x 10 Reps
40Kg x 10 Reps
45Kg x 10 Reps
42,5Kg x 10 Reps
40Kg x 10 Reps
37,5Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps
I will -- I can -- I schall become
Brugeravatar
 
Reputation point: 0
 
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Tilmeldt: 23. nov 2010, 08:44
 
Styrkeliste
- Bænkpres: 90.00
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