Kai's grapefruit...

PHAT day 5, week 2: Chest and arms hypertrophy day

Bench press, speed
3 @ 50 kg
3 @ 50 kg
3 @ 50 kg
3 @ 50 kg
3 @ 50 kg
3 @ 50 kg

DB low incline bench press
12 @ 24 kg
9 @ 24 kg
8 @ 24 kg

DB flat bench press
12 @ 18 kg
12 @ 18 kg
10 @ 18 kg

Seated Cable flies
20 @ 10 kg
15 @ 12 kg

Hammer curls
12 @ 12 kg
12 @ 12 kg
8 @ 12 kg

Isolation curls
15 @ 8 kg
13 @ 8 kg

Incline curls
17 @ 5 kg
13 @ 5 kg

JM press
12 @ 35 kg
10@ 35 kg
8 @ 35 kg

Rope pushdowns
13 @ 22,5 kg
12 @ 22,5 kg

One-arm pushdowns
15 @ 5 kg
15 @ 5 kg

Cheddar skrev:PHAT day 5, week 2: Chest and arms hypertrophy day

Bench press, speed
3 @ 50 kg
3 @ 50 kg
3 @ 50 kg
3 @ 50 kg
3 @ 50 kg
3 @ 50 kg

Brutal 110 pounds bench press. Let's see some pics. We all wanna see you, you brutal 142 lbs certified beef cake, with savage 11.5 inch arms, monster 15.75 inch tree trunks, brutal shoulders as wide as hips, savage pancake high pecs, monster flat-delts, beastly 13.25 inch neck & absolutely brutal six-pack.

Brutal beer-bottle look.

PHAT day 1, week 3: Upper body power day

Bench press
x @ stang
x @ 40 kg
x @ 60 kg
5 @ 72,5 kg
5 @ 72,5 kg
5 @ 72,5 kg sidste rep ikke for køn

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

Yates rows
x @ stang
x @ 60 kg
5 @ 77,5 kg
5 @ 77,5 kg
5 @ 77,5 kg

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

Widegrip pulldowns
8 @ 80 kg
7 @ 80 kg

DB shoulder press
x @ 14 kg
7 @ 22 kg
7 @ 22 kg
5 @ 22 kg puha, tyndt

Db curls
@ 16 kg
@ 16 kg

Tricep Pushdowns
8 @ 30 kg
8 @ 30 kg

Halvsløv omgang ..

PHAT day 2, week 3: Lower body power day

Squat
x @ stang
x @ 60 kg
5 @ 82,5 kg
5 @ 82,5 kg
5 @ 82,5 kg

Front squat
x @ stang
10 @ 50 kg
7 @ 55 kg
6 @ 60 kg puha lækkert

RDL
x @ stang kg
10 @ 80 kg
7 @ 85 kg
6 @ 85 kg

Bulgarian split squat
10 @ 12 kg
10 @ 14 kg

Lying Leg curls
8 @ 45 kg
6 @ 45 kg

Calf raises, leg press
10 @ 180 kg
8 @ 180 kg
9 @ 180 kg
7 @ 180 kg

Hanging leg raises

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

Yates rows, speed
x @ stang
3 @ 55 kg
3 @ 55 kg
3 @ 55 kg
3 @ 55 kg
3 @ 55 kg
3 @ 55 kg

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

Shrugs
x @ 60 kg
12 @ 80 kg
12@ 90 kg
12 @ 100 kg

DB CS Rows
x @ 14 kg
12 @ 20 kg
14 @ 20 kg
12 @ 20 kg

Machine row
x @ 20 kg
15 @ 40 kg
12 @ 40 kg
8 @ 40 kg

Widegrip pulldowns
16 @ 60 kg
15 @ 50 kg

DB shoulder press
x @ 12 kg
11 @ 18 kg
10 @ 18 kg
9 @ 18 kg

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

One arm Rear delt, cable
12 @ 5 kg
17 @ 2,5 kg

Med svanen på Amager ..

Folk har lange fingre på Amager...

PHAT day 4, week 3: Lower body hypertrophy day

Squat, speed
x @ stang
3 @ 55 kg
3 @ 55 kg
3 @ 55 kg
3 @ 55 kg
3 @ 55 kg
3 @ 55 kg

Front squat
x @ stang
12 @ 45 kg
10 @ 45 kg
8 @ 50 kg

Havde lyst til mere squat
Squat
x @ stang
5 @ 60 kg
3 @ 70 kg
3 @ 80 kg
1 @ 90 kg
1 @ 100 kg
10 @ 60 kg
13 @ 60 kg
Helt uden nogen som helst planlægning, bare fordi jeg havde lyst

Lying leg curls
15 @ 30 kg
12 @ 35 kg
10 @ 35 kg

Calves & mave

PHAT day 5, week 3: Chest and arms hypertrophy day

Bench press, speed
x @ stang
3 @ 50 kg
3 @ 50 kg
3 @ 50 kg
3 @ 50 kg
3 @ 50 kg
3 @ 50 kg

DB low incline bench press
x @ 16 kg
9 @ 26 kg
8 @ 26 kg
7 @ 26 kg

DB flat bench press
15 @ 18 kg
12 @ 18 kg
11 @ 18 kg

Seated Cable flies
15 @ 12 kg
15 @ 12 kg

Barbell curls
x @ 15 kg
12 @ 25 kg
10 @ 25 kg
9 @ 25 kg

Hammer curls
15 @ 9 kg
12 @ 9 kg

Incline curls
11 @ 6 kg
12 @ 4 kg

JM press
x @ stang
12 @ 35 kg
9 @ 40 kg
8 @ 40 kg

Rope pushdowns
15 @ 22,5 kg
12 @ 22,5 kg

One-arm pushdowns
12 @ 5 kg
12 @ 5 kg

Lower B

10-01-14

Vægt: 91,7 kg

Squat
5 @ 20 kg
5 @ 40 kg
5 @ 50 kg
5 @ 60 kg
5 @ 75 kg
5 @ 85 kg - Bælte herfra
4 @ 100 kg

Deadlift
5 @ 60 kg
5 @ 80 kg
5 @ 90 kg
5 @ 110 kg - Bælte herfra

Leg Press
8 @ 200 kg
8 @ 200 kg
6 @ 200 kg
6 @ 200 kg

Lying Leg Curl
8 @ 40 kg
8 @ 40 kg
7 @ 40 kg
6 @ 40 kg

Upper A

13-01-14

Vægt: 91,4 kg

Decline Bench Press
10 @ 60 kg
10 @ 65 kg
9 @ 65 kg
8 @ 65 kg

DB Shoulder Press
10 @ 16 kg
9 @ 16 kg
8 @ 16 kg
9 @ 14 kg

DB Flies
12 @ 9 kg
10 @ 9 kg
10 @ 9 kg

Cable Rows
10 @ 40 kg
10 @ 45 kg
10 @ 50 kg
8 @ 50 kg

Pulldowns
12 @ 50 kg
12 @ 55 kg
11 @ 55 kg

Lateral Raises
12 @ 8 kg
12 @ 8 kg
10 @ 8 kg
Drop set - 10 @ 4 kg

Skullcrusher
12 @ 20 kg + Ez-Bar
9 @ 20 kg + Ez-Bar
10 @ 15 kg + Ez-Bar

DB Curls
12 @ 8 kg
12 @ 9 kg
10 @ 12 kg

Lower A

14-01-14

Vægt: 91,4 kg

Squat
10 @ 70 kg
8 @ 70 kg
8 @ 70 kg
7 @ 70 kg

Romanian Deadlift
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
8 @ 70 kg

Leg Press
12 @ 160 kg
11 @ 160 kg
10 @ 160 kg

Seated Leg Curl
12 @ 50 kg
11 @ 50 kg
12 @ 45 kg

Leg Extensions
12 @ 55 kg
11 @ 55 kg
10 @ 55 kg

Bulgarian Split Squat
12 @ 10 kg
12 @ 10 kg

Upper B

16-01-14

Vægt: 91,3kg

Bench Press
5 @ 20 kg
5 @ 40 kg
5 @ 55 kg
5 @ 65 kg
4 @ 77,5 kg

Bent Over Row
5 @ 20 kg
5 @ 40 kg
5 @ 50 kg
5 @ 60 kg - Fra jorden herfra
5 @ 70 kg
3 @ 72,5 kg

Military Press
8 @ 40 kg
8 @ 40 kg
6 @ 40 kg
6 @ 40 kg

Chin ups
8 @ BW
6 @ BW
6 @ BW
5 @ BW

Dips
8 @ BW + 5 kg
8 @ BW + 5 kg
8 @ BW + 5 kg
8 @ BW + 5 kg

Barbell Curls
8 @ 30 kg
8 @ 30 kg
6 @ 30 kg
6 @ 30 kg

Lower B

17-01-14

Vægt: 91,1 kg

Squat
5 @ 20 kg
5 @ 40 kg
5 @ 50 kg
5 @ 60 kg
5 @ 75 kg
5 @ 85 kg - Bælte herfra
5 @ 100 kg
3 @ 102,5 kg

Deadlift
5 @ 60 kg
5 @ 80 kg
5 @ 90 kg
5 @ 112,5 kg - Bælte herfra

Leg Press
8 @ 200 kg
8 @ 200 kg
8 @ 200 kg
7 @ 200 kg

Lying Leg Curl
8 @ 40 kg
8 @ 40 kg
8 @ 40 kg
6½ @ 40 kg

Upper A

20-01-14

Vægt: 89,9 kg

Decline Bench Press
10 @ 65 kg
10 @ 65 kg
8 @ 65 kg
8 @ 60 kg

DB Shoulder Press
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
8 @ 16 kg

Cable Flies
12 @ 12 kg
12 @ 12 kg

Cable Rows
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg
9 @ 50 kg

Pulldowns
12 @ 55 kg
12 @ 55 kg
10 @ 55 kg

Lateral Raises
12 @ 9 kg
12 @ 9 kg
10 @ 9 kg
Drop set - 10 @ 5 kg

Pushdowns
12 @ 25 kg
8 @ 25 kg
11 @ 20 kg

DB Curls
12 @ 12 kg
10 @ 12 kg
10 @ 10 kg

Lower A

21-01-14

Vægt: 90,0 kg

Squat
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg

Romanian Deadlift
8 @ 70 kg
8 @ 70 kg
8 @ 70 kg
8 @ 70 kg

Leg Press
12 @ 160 kg
9 @ 160 kg
8 @ 160 kg

Seated Leg Curl
12 @ 50 kg
12 @ 50 kg
10 @ 50 kg

Leg Extensions
12 @ 55 kg
12 @ 55 kg
12 @ 55 kg

Bulgarian Split Squat
12 @ 12 kg
12 @ 12 kg

Upper B

23-01-14

Vægt: 89,8 kg

Bench Press
5 @ 20 kg
5 @ 40 kg
5 @ 55 kg
5 @ 65 kg
5 @ 75 kg
8 @ 60 kg

Bent Over Row
5 @ 20 kg
5 @ 40 kg
5 @ 50 kg
5 @ 60 kg - Fra jorden herfra
4 @ 70 kg
8 @ 50 kg

Military Press
8 @ 40 kg
7 @ 40 kg
6 @ 40 kg
5 @ 40 kg

Chin ups
8 @ BW
7 @ BW
5 @ BW
5 @ BW

Dips
8 @ BW + 7,5 kg
8 @ BW + 7,5 kg
6 @ BW + 7,5 kg
6 @ BW + 7,5 kg

Barbell Curls
8 @ 30 kg
8 @ 30 kg
7 @ 30 kg
6 @ 30 kg

Lower B

24-01-14

Vægt: 89,8 kg

Squat
5 @ 20 kg
5 @ 40 kg
5 @ 50 kg
5 @ 60 kg
5 @ 75 kg
5 @ 85 kg - Bælte herfra
3 @ 95 kg
3 @ 100 kg
3 @ 100 kg
3 @ 100 kg
8 @ 80 kg

Deadlift
5 @ 60 kg
5 @ 80 kg
5 @ 100 kg - Bælte herfra
3 @ 110 kg
3 @ 110 kg
3 @ 110 kg
8 @ 70 kg (SLDL)

Upper A

27-01-14

Vægt: 89,2 kg

Decline Bench Press
10 @ 65 kg
10 @ 65 kg
9 @ 65 kg
6 @ 65 kg

DB Shoulder Press
10 @ 18 kg
8 @ 18 kg
9 @ 16 kg
8 @ 16 kg

Cable Flies
12 @ 12 kg
12 @ 12 kg
10 @ 12 kg

Cable Rows
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg

Pulldowns
12 @ 55 kg
12 @ 55 kg
12 @ 55 kg

Lateral Raises
12 @ 8 kg
12 @ 8 kg
10 @ 8 kg

Pushdowns
15 @ 25 kg
12 @ 25 kg
10 @ 25 kg

DB Curls
12 @ 12 kg
10 @ 12 kg
10 @ 10 kg

Lower A

28-01-14

Vægt: 89,3 kg

Squat
8 @ 82,5 kg
8 @ 82,5 kg
7 @ 82,5 kg
6 @ 82,5 kg

Romanian Deadlift
8 @ 72,5 kg
8 @ 72,5 kg
8 @ 72,5 kg
8 @ 72,5 kg

Leg Press
12 @ 160 kg
11 @ 160 kg
10 @ 160 kg

Seated Leg Curl
12 @ 50 kg
12 @ 50 kg
10 @ 50 kg

Leg Extensions
12 @ 60 kg
10 @ 60 kg
10 @ 60 kg

Upper A
Vægt: 89,7

Overhead Press
10 @ 20 kg
5 @ 30 kg
5 @ 35 kg
3 @ 40 kg
5 @ 42,5 kg
5 @ 42,5 kg
5 @ 42,5 kg
5 @ 42,5 kg
5 @ 42,5 kg

Pullups
5 @ BW (OH)
5 @ BW (OH)
5 @ BW (UH)
5 @ BW (UH)
5 @ BW (UH)

DB Rows
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg

DB Press
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg

Lower A
Vægt: 89,8

Front Squat
5 @ 20 kg
5 @ 30 kg
3 @ 35 kg
5 @ 40 kg
5 @ 40 kg
5 @ 40 kg
5 @ 40 kg
5 @ 40 kg

SLDL
5 @ 20 kg
5 @ 60 kg
3 @ 70 kg
5 @ 80 kg
5 @ 80 kg
5 @ 80 kg
5 @ 80 kg
5 @ 80 kg

Leg Extensions
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg

Upper B

Bench Press
10 @ 20 kg
5 @ 40 kg
5 @ 50 kg
3 @ 60 kg
5 @ 70 kg
5 @ 70 kg
5 @ 70 kg
5 @ 70 kg
5 @ 70 kg

BOR
10 @ 20 kg
5 @ 40 kg
3 @ 50 kg
5 @ 62,5 kg
5 @ 62,5 kg
5 @ 62,5 kg
5 @ 62,5 kg
5 @ 62,5 kg

Pulldowns
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg

DB Shoulderpress
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg

Lower
Vægt: 90,3 kg

Squat
10 @ 20 kg
5 @ 40 kg
5 @ 60 kg
3 @ 80 kg
5 @ 90 kg
5 @ 90 kg
5 @ 90 kg
5 @ 90 kg
5 @ 90 kg

Deadlift
5 @ 60 kg
5 @ 70 kg
3 @ 90 kg
5 @ 105 kg

Lying leg curl
10 @ 40 kg
10 @ 40 kg
10 @ 35 kg
10 @ 30 kg

Leg extensions
10 @ 55 kg
10 @ 55 kg

Upper A
Vægt: 90,4 kg

Overhead Press
10 @ 20 kg
5 @ 30 kg
5 @ 35 kg
3 @ 40 kg
5 @ 45 kg
5 @ 45 kg
5 @ 45 kg
5 @ 45 kg
5 @ 45 kg

Chinups
5 @ BW + 5 kg
5 @ BW + 5 kg
5 @ BW + 5 kg
5 @ BW + 5 kg
5 @ BW

DB Rows
10 @ 22 kg
10 @ 22 kg
10 @ 22 kg
10 @ 22 kg

DB Press
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg

Lower
Vægt: 90,5 kg

Squat
10 @ 20 kg
5 @ 40 kg
5 @ 60 kg
3 @ 80 kg
5 @ 92,5 kg
5 @ 92,5 kg
5 @ 92,5 kg
5 @ 92,5 kg
5 @ 92,5 kg

SLDL
5 @ 20 kg
5 @ 60 kg
5 @ 80 kg
5 @ 80 kg
5 @ 80 kg
5 @ 80 kg
5 @ 80 kg

Leg Press
10 @ 160 kg
10 @ 160 kg
10 @ 160 kg
10 @ 160 kg

Upper B

Bench Press
10 @ 20 kg
5 @ 40 kg
5 @ 50 kg
3 @ 60 kg
5 @ 72,5 kg
5 @ 72,5 kg
5 @ 72,5 kg
5 @ 72,5 kg
5 @ 72,5 kg

BOR
10 @ 20 kg
5 @ 40 kg
3 @ 50 kg
5 @ 65 kg
5 @ 65 kg
5 @ 65 kg
5 @ 65 kg
5 @ 65 kg

Pulldowns
10 @ 65 kg
10 @ 65 kg
10 @ 65 kg
10 @ 65 kg

DB Shoulderpress
10 @ 18 kg
10 @ 18 kg
10 @ 16 kg
8 @ 16 kg

Lower
Vægt: 90,7kg

Squat
10 @ 20 kg
5 @ 40 kg
5 @ 60 kg
3 @ 80 kg
5 @ 95 kg
5 @ 95 kg
5 @ 95 kg
5 @ 95 kg
5 @ 95 kg

SLDL
5 @ 20 kg
5 @ 60 kg
5 @ 82,5 kg
5 @ 82,5 kg
5 @ 82,5 kg
5 @ 82,5 kg
5 @ 82,5 kg

Leg Press
10 @ 170 kg
10 @ 170 kg
10 @ 160 kg
10 @ 160 kg

Upper A
Vægt: 91,0 kg

Overhead Press
10 @ 20 kg
5 @ 30 kg
5 @ 35 kg
3 @ 40 kg
5 @ 47,5 kg
5 @ 47,5 kg
5 @ 47,5 kg
4 @ 47,5 kg
4 @ 47,5 kg

Chinups
5 @ BW + 5 kg
5 @ BW + 5 kg
5 @ BW + 5 kg
5 @ BW + 5 kg
5 @ BW + 5 kg

DB Rows
10 @ 24 kg
10 @ 24 kg
10 @ 24 kg
10 @ 24 kg

DB Press
10 @ 22 kg
10 @ 22 kg
10 @ 22 kg
8 @ 22 kg

Lower A
Vægt: 91,1

Squat
10 @ 20 kg
5 @ 40 kg
5 @ 60 kg
3 @ 80 kg
5 @ 97,5 kg
5 @ 97,5 kg
5 @ 97,5 kg
5 @ 97,5 kg
5 @ 97,5 kg

Lying Leg Curl
10 @ 35 kg
10 @ 35 kg
10 @ 35 kg
10 @ 35 kg

Deadlift
5 @ 60 kg
5 @ 80 kg
3 @ 100 kg
5 @ 110 kg

Cable Crunches
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg

Cheddar skrev:Lower A
Vægt: 91,1

Squat
10 @ 20 kg
5 @ 40 kg
5 @ 60 kg
3 @ 80 kg
5 @ 97,5 kg
5 @ 97,5 kg
5 @ 97,5 kg
5 @ 97,5 kg
5 @ 97,5 kg

Awwwwww yeaaahhhh

Kai's grapefruit...

Brugere online