Kai's grapefruit...

Bench Press
62,5 x 8
62,5 x 8
65 x 8
65 x 8

Db decline Press
28 kg x 8
28 x 8
28 x 8
28 x 6

Db shoulder Press
20 kg x 8
20 x 8
20 x 7
20 x 6

Lateral raises
9 kg x 10
9 x 10
9 x 10
9 x 10

Skullcrusher
10 kg hver side ez bar x 10
10 x 9
10 x 8
10 x 8

Cable crunches
42,5 kg x 8
42,5 x 8
42,5 x 8
42,5 x 8

Squat
65 kg x 8
65 x 8
67,5 x 8
67,5 x 8

Deadlift
102,5 kg x 8
102,5 x 8
105 x 8
105 x 6

Calf raises i leg Press
180 kg x 10
180 x 10
180 x 10
180 x 10

BOR
55 kg x 8
55 x 8
55 x 8
55 x 8

Chin ups
Bw x 8
Bw x 8
Bw x 8
Bw x 8

Seated cable Rows
45 kg x 8
45 x 8
50 x 8
50 x 8

Db curls
14 kg x 8
14 x 8
14 x 8
14 x 8

Ballerup må vist være kandidat til den værste FW i landet ....

Cheddar skrev:Ballerup må vist være kandidat til den værste FW i landet ....

Kom til Ringsted maaaaaaaate

Bench Press
Warmup sets
65 x 8
65 x 8
65 x 7
65 x 6

Db decline Press
Warmup set
26 kg x 8
26 x 8
26 x 8
26 x 8

Db shoulder Press
Warmup set
20 kg x 8
20 x 7
20 x 7
20 x 6

Lateral raises
Warmup set
10 x 10
10 x 10
10 x 10
10 x 10

Skullcrusher
Warmup set
12,5 kg hver side ez bar x 8
12,5 x 7
12,5 x 6
12,5 x 6

Cable crunches
42,5 kg x 8
42,5 x 8
42,5 x 8
42,5 x 8

Power lower body

Squat
Warmup sets
80 kg x 3
85 x 3
87,5 x 2

RDL
Warmup sets
75 kg x 8
80 x 8
80 x 6

Leg Press
Warmup sets
180 kg x 8
180 x 8
180 x 6

Bulgarian split squat
Warmup set
8 kg x 8
8 x 8
8 x 8

Calves leg Press
Warmup set
180 kg x 8
180 x 8
180 x 8

Back raises
Bw x 10
Bw x 10
Bw x 10

Cable crunches
Warmup set
45 kg x 8
45 x 8
45 x 6

Power upper body

Incline Bench Press
Warmup sets
55 kg x 5
60 x 3
60 x 3
60 x 3

Military Press
Warmup set
40 kg x 8
40 x 7
40 x 6
40 x 6

Db bench Press
Warmup set
24 kg x 8
24 x 8
24 x 8
24 x 8

Chinups
Bw x 8
Bw x 8
Bw x 7
Bw x 7

BOR
Warmup set
50 kg x 8
50 x 8
52,5 x 8
52,5 x 8

Dips
Warmup set
+ 5 kg x 8
+ 5 x 7
+ 5 x 7
+ 5 x 6

Db curls
Warmup sæt
12 kg x 8
12 x 8
12 x 8
12 x 8

Bryst/triceps

Speed incline bench Press
42,5 kg x 3 x 6

Bench Press
Warmup sets
65 kg x 8
65 x 7
65 x 7
65 x 6

Db Incline bench Press
Warmup set
20 kg x 12
20 x 10
20 x 10
20 x 10

Seated cable flies
Warmup set
12 kg x 15
12 x 12
12 x 12
12 x 12

Skullcrusher
Warmup set
10 kg hver side x 12
10 x 10
10 x 10
10 x 9

Tricep rope pushdown
15 kg x 12
15 x 10
12,5 x 12
12,5 x 10

Ryg/biceps

Dødløft
Warmup sets
110 kg x 5
120 x 3
125 x 3

Pullups
Warmup sets
-15 kg x 8
-15 x 8
-15 x 7
-15 x 6

Yates row
Warmup sets
60 kg x 15
60 x 12
60 x 10
60 x 10

Seated row
Warmup set
40 kg x 15
40 x 12
40 x 12
40 x 12

Barbell curls
20 kg x 15
20 x 12
20 x 10
20 x 10

Hammer curls
10 kg x 10
10 x 10
9 x 10
9 x 10

Ikke trænet en uges tid, så hopper på noget wendler, da jeg er pisse svag

90% 1 rm
Squat 80 kg
Deadlift 115 kg
Benchpress 70 kg
Military Press 45 kg

Wendler C1 W1 Military Press

Military Press
Warmup sets
30 kg x 5
35 x 5
37,5 x 12
Back off sets
30 kg x 10
30 x 10
30 x 10

Bench Press
50 kg x 10
50 x 10
50 x 10
50 x 10
50 x 10

Pendlay Rows
50 kg x 10
50 x 10
50 x 10
50 x 10
50 x 10

Gunz & facepulls

Cheddar skrev:Ikke trænet en uges tid, så hopper på noget wendler, da jeg er pisse svag

SÅ stopper du! Du kan sguda ikke skifte program igen nu

Watch me ! <3

Cheddar skrev:Watch me ! <3

Gi'r din loaded-billet til Holstein.

Fed tur du ville få dig :b

Wendler C1 W1 Deadlift

Lidt ristet i lænden inden træning mærkelig nok, men det gik

Deadlift
Warmup sets
75 kg x 5
85 x 5
97,5 x 16
Back off sets
70 x 10
70 x 10
70 x 10

Squat -> skulle have været 50 kg .. Grr
55 kg x 10
55 x 10
55 x 10
55 x 10
55 x 10

Calves & abs

Wendler C1 W1 Bench Press

Bench Press
Warmup sets
45 kg x 5
52,5 x 5
60 x 12
Back off sets
45 kg x 10
45 x 10
45 x 10

Military Press
30 kg x 10
30 x 10
30 x 10
30 x 10
30 x 10

Pullups -> Nøj, hvor jeg tung i røven..
-25 kg x 10
-25 x 10
-25 x 10
-25 x 10
-25 x 10

Gunz & facepulls

Wendler C1 W1 Squat

Squat
Warmup sets
52,5 kg x 5
60 x 5
67,5 x 12
Back off sets
50 kg x 10
50 x 10
50 x 10

Deadlift
70 kg x 10
70 x 10
70 x 10
70 x 10
70 x 10

Calves & abs

Wendler C1 W2 Military Press

Military Press
Warmup sets
32,5 kg x 3
35 x 3
40 x 10
Back off sets
30 kg x 10
30 x 10
30 x 10

Bench Press
50 kg x 10
50 x 10
50 x 10
50 x 10
50 x 10

Pullups
-25 kg x 10
-25 x 10
-25 x 10
-25 x 10
-25 x 10

Gunz & bagskulder

Wendler C1 W2 Deadlift

Deadlift
Warmup sets
80 kg x 3
92,5 x 3
102,5 x 13
Back off sets
70 x 10
70 x 10
70 x 10

Squat
50 kg x 10
50 x 10
50 x 10
50 x 10
50 x 10

Calves & abs

Wendler C1 W2 Bench Press

Bench Press
Warmup sets
50 kg x 3
55 x 3
62,5 x 10
Back off sets
45 kg x 10
45 x 10
45 x 10

Military Press
30 kg x 10
30 x 10
30 x 10
30 x 10
30 x 10

Chins, dips & facepulls

Wendler C1 W2 Squat

Squat
Warmup sets
55 kg x 3
65 x 3
72,5 x 10
Back off sets
50 kg x 10
50 x 10
50 x 10

Deadlift
70 kg x 10
70 x 10
70 x 10
70 x 10
70 x 10

Calves & abs

PHAT Mandag week 1
Upper body power Day
Bench Press
Warm up sets
20 kg
40 kg
Work sets
60 x 5
60 x 5
60 x 5

Dips
Warm up set
Bw
Work set
+5 kg x 10
+5 x 10
+5 x 8

Power Yates Rows
Warm up sets
20 kg
60 kg
Work sets
70 x 5
70 x 5
70 x 5

Chinups
Warm up set
Bw
Work sets
+5 kg x 9
+5 x 8
+5 x 7

Pulldowns
Warm up set
50 kg
Work sets
60 x 10
65 x 10
65 x 10

Db shoulderpress
Warm up set
16 kg
Work sets
20 x 10
20 x 9
20 x 8

Db curls
12 kg x 10
12 x 10
12 x 10

Skullcrusher
20 kg x 10
20 x 10
20 x 10

PHAT Tirsdag week 1
Power lower body
Deadlift
Warmup sets
60 kg
100 kg
Work sets
110 kg x 5
110 kg x 5
110 kg x 5

Front squat
Warmup set
20 kg
Work sets
40 kg x 10
40 kg x 10
40 kg x 10

Leg Press
Warmup set
120 kg
Work sets
160 kg x 10
160 kg x 10
160 kg x 10

Bulgarian split squats
10 kg x 10
10 kg x 10

Lying leg curls
35 kg x 10
35 kg x 10

Calves leg Press
4 sæt

Cable crunches
4 sæt

PHAT Torsdag week 1
Back/shoulders
Speed yates row
50 kg x 6 x 3

Chinups hammergrip
Bw x 12
Bw x 11
Bw x 9

Seated cable Rows
40 kg x 15
45 x 12
45 x 12

WG pulldowns
60 kg x 15
60 x 15
60 x 13

One arm row
40 kg x 15
40 x 14

Seated db shoulderpress
20 kg x 12
20 x 9
20 x 8

Lateral raises
8 kg x 15
8 x 15
8 x 15

Rear lateral raises
4 x 13
4 x 12
4 x 12

Shrugs
80 kg x 15
80 x 15
80 x 12

PHAT Fredag week 1
Hypertrophy lower body
Speed deadlift
75 kg x 6 x 3

Front squat
40 kg x 12 straps
40 kg x 9 straps
40 kg x 10 kryds greb .. Meget mere lækkert

Leg presses
160 kg x 13
160 kg x 11

Bulgarian split squat
10 kg x 15/13
10 kg x 12

RDL 3 set
60 kg x 12
60 kg x 10
60 kg x 10

Lying leg curls

Seated leg curls

Calves

Cable crunches

Rush rush nåede ikk det hele pga konfirmation
Forfærdeligt hårdt ...

PHAT Lørdag week 1
Hypertrophy Chest/arms
Speed bench Press
50 kg x 6 x 3

Low Incline db Press
22 kg x 12
24 kg x 9
24 x 9

Db bench Press
20 kg x 13
20 kg x 10
16 kg x 14

Flies
7,5 kg x 18
10 kg x 20

Hammercurls
12 kg x 12
12 x 10
12 x 9

Concentration curls
6 kg x 20
9 kg x 15

Incline db curls
6 kg x 15
6 kg x 13

JM Press
30 kg x 12
35 kg x 10
35 kg x 9

Rope Pushdowns
20 kg x 15
22,5 x 14

One arm Pushdowns
3,25 kg x 20
5 kg x 18

PHAT day 1, week 2: Upper body power day

Bench press
x @ stang
x @ 40 kg
5 @ 60 kg
5 @ 70 kg
5 @ 70 kg
5 @ 70 kg

Dips
x @ BW
8 @ BW+10 kg
7 @ BW+10 kg

Yates rows
x @ stang
x @ 60 kg
5 @ 75 kg
5 @ 75 kg
5 @ 75 kg

Chin-ups
x @ BW
7 @ BW+10 kg
6 @ BW+10 kg

Widegrip pulldowns
12 @ 70 kg
9 @ 75 kg

DB shoulder press
x @ 14 kg
7 @ 22 kg
7 @ 22 kg
7 @ 22 kg

Db curls
10 @ 14 kg
7 @ 16 kg

EZ skull crushers
8 @ 12,5 kg hver side
6 @ 12,5 kg hver side

PHAT day 2, week 2: Lower body power day

Squat
x @ stang
x @ 60 kg
5 @ 80 kg
5 @ 80 kg
5 @ 80 kg

Front squat
x @ stang
8 @ 50 kg
8 @ 50 kg
8 @ 50 kg

Stiff-legged deadlift
x @ 40 kg
10 @ 60 kg
8 @ 60 kg
8 @ 60 kg

Leg extensions
10 @ 60 kg
10 @ 65 kg

Lying Leg curls
9 @ 40 kg
8 @ 40 kg

Calf raises, leg press
13 @ 170 kg
10 @ 170 kg
9 @ 170 kg
8 @ 170 kg

Cable crunches
12 @ 45 kg
12 @ 45 kg
10 @ 45 kg
10 @ 45 kg

PHAT day 3, week 2: Back and shoulder hypertrophy day

Yates rows, speed
3 @ 52,5 kg
3 @ 52,5 kg
3 @ 52,5 kg
3 @ 52,5 kg
3 @ 52,5 kg
3 @ 52,5 kg

Chins (hammer-grip)
10 @ BW+5 kg
7 @ BW+5 kg
9 @ BW

Seated cable rows
15 @ 40 kg
15 @ 45 kg
12 @ 45 kg

Widegrip pulldowns
16 @ 60 kg
12 @ 60kg

One arm low row
17 @ 30 kg
16 @ 30 kg

DB shoulder press
13 @ 18 kg
10 @ 18 kg
8 @ 18 kg

Lateral raises
20 @ 8 kg
17 @ 8 kg
15 @ 8 kg

Rear delt, cable (kinesis)
16 @ 4
14 @ 4
12 @ 4

Shrugs
15 @ 80 kg
12 @ 80 kg

PHAT day 4, week 2: Lower body hypertrophy day

Squat, speed
3 @ 55 kg
3 @ 55 kg
3 @ 55 kg
3 @ 55 kg
3 @ 55 kg
3 @ 55 kg

Front squat
13 @ 40 kg
12 @ 42,5 kg
10 @ 42,5 kg

RDL
12 @ 70 kg
9 @ 70 kg
8 @ 70 kg

Bulgarian split squats
20/17 @ 8 kg højre failer
15 @ 8 kg

Leg extensions
17 @ 50 kg
15 @ 50 kg

Lying Leg curls
16 @ 30 kg
11 @ 30 kg

Rammer muren .. Av, ad, føj ..

Seated leg curls
11 @ 50 kg
9 @ 50 kg

Calf raises, leg press
15 @ 170 kg
10 @ 170 kg
12 @ 150 kg
12 @ 150 kg

Cable crunches
15 @ 45 kg
11 @ 45 kg
10 @ 45 kg
Nej tak ..@ 45 kg

... Opkast mmh ...

Kai's grapefruit...

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