Incline DB Press
16 x 12.5 kg
10 x 22.5 kg
10 x 25 kg
09 x 25 kg
09 x 25 kg
08 x 25 kg
08 x 25 kg
07 x 25 kg
08 x 22.5 kg
09 x 20 kg
- ultraslow excentrisk fase i nogle sæt

DB Flies
10 x 15 kg
09 x 15 kg
08 x 15 kg
07 x 15 kg
08 x 12.5 kg
08 x 12.5 kg

DB Bench Press
08 x 20 kg
08 x 20 kg
07 x 20 kg
08 x 20 kg
07 x 20 kg

Cable Flies
12 x 15 kg
12 x 15 kg
11 x 15 kg

DB Press
15 x 12.5 kg
07 x 22.5 kg
08 x 22.5 kg
07 x 25 kg
06 x 25 kg
05 x 25 kg
06 x 22.5
07 x 20 kg -> dropset 06 x 20 kg

BB Press
10 x 35 kg -> supersetted med front raises 16 x 8 kg
08 x 37.5 kg -> supersetted med front raises 12 x 8 kg
08 x 37.5 kg -> supersetted med front raises 12 x 8 kg
08 x 37.5 kg + partials supersetted med front raises 14 x 8 kg
07 x 40 kg + partials supersetted med front raises 12 x 8 kg

Lat Raises
12 x 10 kg
12 x 10 kg + partials
10 x 10 kg + partials
10 x 10 kg + partials
10 x 10 kg + partials
10 x 10 kg + partials

Cable Rear Lat Raises
05 x 10 kg
16 x 5 kg
08 x 7 kg
08 x 7 kg
08 x 7 kg
09 x 7 kg + partials

Triceps Pushdown
12 x "45"
10 x "50"
07 x "55"
06 x "55"
06 x "55" + partials
07 x "50" + partials
09 x "45" + partials

Overhead BB Triceps Extensions
08 x 17.5 kg -> supersetted med skullcrushers 07 x 17.5 kg
08 x 17.5 kg -> supersetted med skullcrushers 06 x 17.5 kg
07 x 17.5 kg -> supersetted med skullcrushers 06 x 17.5 kg
06 x 17.5 kg -> supersetted med skullcrushers 06 x 17.5 kg
08 x 17.5 kg -> supersetted med skullcrushers 06 x 17.5 kg

BB Close Grip Push-up
12 x BW
12 x BW
10 x BW
10 x BW
09 x BW -> dropset med stangen længere ned -> 07 x BW

MR MOJO RISIN!

ALV skrev:MR MOJO RISIN!

Got to keep on risin'!

Cool log, cool

JimiLaursen skrev::8 Cool log, cool

Tak brah. Godt at se at i også giver den gas i VTF!

Seated 45° Rows
10 x 60 kg
07 x 90 kg
07 x 95 kg
06 x 95 kg
06 x 95 kg
05 x 95 kg
07 x 90 kg

DB Rows
08 x 45 kg
07 x 45 kg
07 x 47.5 kg
07 x 47.5 kg
06 x 47.5 kg
08 x 42.5 kg

Lat pulldown
09 x 60 kg
08 x 65 kg
08 x 65 kg
07 x 65 kg
07 x 65 kg
07 x 60 kg -> dropset 07 x 55 kg

BB Shrugs
07 x 100 kg
06 x 110 kg
06 x 110 kg
05 x 110 kg
05 x 110 kg
05 x 100 kg

Behind Back BB Shrugs
08 x 80 kg
06 x 80 kg
06 x 80 kg
07 x 80 kg
06 x 80 kg
06 x 80 kg -> supersetted med DB Shrugs 10 x 32.5 kg

Igår - ben

DB Press
16 x 12.5 kg
08 x 25 kg
07 x 25 kg
06 x 25 kg
06 x 25 kg
07 x 22.5 kg
07 x 22.5 kg -> dropset 06 x 17.5 kg

BB Press
10 x 37.5 kg -> supersetted med front raises 14 x 10 kg
10 x 40 kg -> supersetted med front raises 14 x 10 kg
09 x 40 kg -> supersetted med front raises 13 x 10 kg
09 x 40 kg + partials -> supersetted med front raises 12 x 10 kg
08 x 40 kg + partials -> supersetted med front raises 12 x 10 kg + partials

Lat Raises
12 x 12.5 kg
07 x 15 kg
07 x 15 kg + partials
06 x 15 kg + partials
06 x 15 kg + partials
08 x 12.5 kg

Cable Rear Lat Raises
12 x 7 kg
11 x 7 kg
08 x 7 kg
08 x 7 kg + partials
08 x 7 kg -> dropset 10 x 5 kg

Triceps Pushdown
12 x "40"
08 x "50"
08 x "50"
07 x "55"
07 x "55"
06 x "55"
08 x "50"
08 x "45"

Overhead Tricep Extensions
12 x 15 kg -> supersetted med skullchrushers 07 x 15 kg
12 x 15 kg -> supersetted med skullchrushers 07 x 15 kg
12 x 15 kg -> supersetted med skullchrushers 07 x 15 kg
12 x 15 kg -> supersetted med skullchrushers 07 x 15 kg
12 x 15 kg -> supersetted med skullchrushers 05 x 15 kg

BB Close Grip Push-up
12 X BW
12 X BW
12 X BW

Seated 45° Rows
16 x 50 kg
08 x 90 kg
07 x 95 kg
07 x 95 kg
06 x 100 kg
07 x 95 kg
07 x 90 kg
08 x 85 kg

DB Rows
08 x 45 kg
08 x 45 kg
07 x 45 kg
07 x 45 kg
07 x 45 kg

Lat Pulldowns
10 x 70 kg
09 x 70 kg
08 x 70 kg
08 x 70 kg
08 x 70 kg
07 x 70 kg
08 x 65 kg
08 x 65 kg

Facepulls
10 x "45"
10 x "55"
10 x "55"
08 x "55"
08 x "55"

BB Shrugs
05 x 110 kg
05 x 110 kg
07 x 100 kg
07 x 100 kg
06 x 100 kg

nyd hermanez



Incline DB Press
15 x 15 kg
05 x 27.5 kg
06 x 27.5 kg
04 x 30 kg
06 x 27.5 kg
05 x 27.5 kg
09 x 22.5 kg
08 x 22.5 kg
08 x 22.5 kg
08 x 22.5 kg

Incline Flies
09 x 15 kg
09 x 15 kg
08 x 15 kg
08 x 15 kg
08 x 15 kg
08 x 15 kg
09 x 12.5 kg

DB Bench Press
08 x 22.5 kg
07 x 22.5 kg
07 x 22.5 kg
08 x 22.5 kg
08 x 22.5 kg
07 x 22.5 kg

Cable Flies
10 x 20 kg
10 x 20 kg
08 x 25 kg
07 x 25 kg
07 x 25 kg
06 x 25 kg -> dropset 07 x 20 kg -> dropset 10 x 15 kg

BB Curls
12 x 20 kg
06 x 40 kg
06 x 42.5 kg
04 x 42.5 kg
08 x 30 kg
08 x 30 kg
07 x 30 kg
07 x 30 kg
07 x 30 kg
med variation af greb

DB Spider Curls
12 x 9 kg
09 x 12.5 kg
09 x 12.5 kg
08 x 12.5 kg
08 x 12.5 kg
08 x 15 kg

Preacher Curls
08 x 15 kg
08 x 15 kg
07 x 15 kg
07 x 15 kg
07 x 15 kg
06 x 15 kg
korte pauser

Tilbage i LVK med slaverne

DB Press
16 x 10 kg
08 x 22.5 kg
07 x 25 kg
07 x 25 kg
06 x 25 kg
05 x 25 kg
08 x 22.5 kg
07 x 22.5 kg
09 x 20 kg -> dropset 10 x 15 kg + partials

BB Press
08 x 40 kg
07 x 40 kg
06 x 40 kg -> supersetted med front raises 10 x 10 kg
06 x 40 kg -> supersetted med front raises 14 x 10 kg
06 x 40 kg -> supersetted med front raises 12 x 10 kg
05 x 40 kg -> supersetted med front raises 12 x 10 kg
05 x 40 kg
06 x 40 kg

Seated Lat Raises
12 x 12.5 kg
10 x 12.5 kg
10 x 10 kg -> supersetted med Valliant lat raises 20 x 3 kg
10 x 10 kg -> supersetted med Valliant lat raises 25? x 4 kg
12 x 10 kg -> supersetted med Valliant lat raises 25? x 4 kg
14 x 10 kg -> supersetted med Valliant lat raises 25? x 4 kg
14 x 10 kg -> -> supersetted med Valliant lat raises 25? x 4 kg

Tricep Pushdown
12 x 20 kg
09 x 25 kg
09 x 25 kg
08 x 25 kg
08 x 25 kg
07 x 25 kg
08 x 25 kg
09 x 20 kg
08 x 20 kg + partials
08 x 20 kg + partials
08 x 20 kg + partials
08 x 25 kg + partials
07 x 25 kg + partials

Overhead Tricep Extension
10 x 15 kg
10 x 15 kg
08 x 15 kg
08 x 15 kg
07 x 15 kg
07 x 15 kg

DU ER FOR EKSTREM TIL DEN HER VERDEN.

ALV skrev:DU ER FOR EKSTREM TIL DEN HER VERDEN.

NEJ, DU ER FOR EKSTREM TIL DEN HER VERDEN.

Ryg for to dage siden

I dag - patkanon og biceps

DB Incline Press
15 x 10 kg
11 x 22.5 kg
06 x 27.5 kg
05 x 27.5 kg
05 x 27.5 kg
06 x 27.5 kg
09 x 22.5 kg
08 x 22.5 kg
08 x 22.5 kg

BB Incline Press
10 x 40 kg
10 x 40 kg
09 x 45 kg
09 x 45 kg
09 x 45 kg
08 x 45 kg
08 x 45 kg

Seated Chest Press
10 x 40 kg
08 x 45 kg
08 x 47.5 kg
07 x 47.5 kg
07 x 47.5 kg
07 x 47.5 kg + partials
07 x 47.5 kg + partials
07 x 47.5 kg -> dropset 06 x 40 kg

Incline Flies
07 x 15 kg
07 x 12.5 kg
08 x 12.5 kg
08 x 12.5 kg
07 x 12.5 kg

Cable Flies
08 x 20 kg
15 x 15 kg
15 x 15 kg

BB Curls
12 x 20 kg
10 x 30 kg
10 x 30 kg
09 x 32.5 kg
08 x 32.5 kg
08 x 32.5 kg
08 x 32.5 kg
07 x 32.5 kg
07 x 32.5 kg
08 x 30 kg

Incline Hammer Curls
08 x 15 kg
08 x 15 kg
07 x 15 kg
07 x 15 kg
07 x 15 kg

Preacher Curls
08 x 20 kg
08 x 20 kg
07 x 20 kg
07 x 20 kg
07 x 20 kg

BB Wrist Curls
12 x 20 kg
12 x 20 kg
10 x 22.5 kg
08 x 25 kg
08 x 25 kg
07 x 25 kg

Hack Squat
12 x BW
20 x BW
15 x 20 kg
15 x 20 kg
10 x 30 kg -> 06 x 30 kg
15 x 20 kg
12 x 20 kg
11 x 20 kg
11 x 20 kg
- ondskaben selv

One-legged Leg Press
12 x 30 kg
07 x 30 kg
09 x 30 kg
07 x 40 kg
08 x 40 kg
09 x 40 kg

Leg Curls
16 x 25 kg
12 x 30 kg
12 x 30 kg
10 x 30 kg
10 x 30 kg
09 x 30 kg

10 sæt mave + side bends

DB Press
15 x 10 kg
09 x 22.5 kg
05 x 25 kg
05 x 25 kg
06 x 25 kg
06 x 25 kg
05 x 25 kg
08 x 22.5 kg
09 x 22.5 kg

BB Smith Press
09 x 40 kg
08 x 42.5 kg
08 x 42.5 kg
07 x 42.5 kg
07 x 42.5 kg + partials
07 x 42.5 kg + partials
08 x 40 kg

Seated Lat Raises
14 x 10 kg
10 x 10 kg
09 x 12.5 kg
08 x 12.5 kg
08 x 12.5 kg -> supersetted med AV raises 14 x 4 kg
08 x 12.5 kg -> supersetted med AV raises 14 x 4 kg
08 x 10 kg

Cable Rear Lat Raises
14 x 5 kg
14 x 5 kg
14 x 5 kg
08 x 10 kg
08 x 10 kg -> dropset 12 x 5 kg

CC Bench Press
10 x 40 kg
10 x 40 kg
06 x 45 kg
06 x 45 kg
06 x 45 kg
08 x 42.5 kg
08 x 40 kg

Triceps Pushdown
10 x 25 kg
08 x 20 kg
08 x 20 kg
08 x 20 kg
08 x 20 kg
10 x 20 kg
10 x 20 kg
08 x 20 kg

Looking good brah!: )

Ryg den 26

Seated Rows
15 x 45 kg
15 x 45 kg
10 x 69 kg
10 x 69 kg
10 x 89? kg
10 x 89? kg
08 x 89 kg
08 x 89 kg
08 x 75 kg

Lat Pulldowns
10 x 69 kg
12 x 69 kg
08 x 75 kg
08 x 75 kg
08 x 75 kg
07 x 75 kg

BB Lying Bench Rows
12 x 40 kg
12 x 40 kg
14 x 40 kg
12 x 45 kg
12 x 45 kg + partials
12 x 45 kg
10 x 47.5 kg
10 x 47.5 kg
10 x 50 kg
08 x 50 kg
08 x 50 kg

Face Pulls
først en bunke set hvor jeg skulle teste kiloene
08 x 50 kg
08 x 50 kg
08 x 50 kg
07 x 50 kg

BB Shrugs
08 x 100 kg
06 x 110 kg
06 x 110 kg
05 x 110 kg
07 x 100 kg + partials
07 x 100 kg + partials
07 x 100 kg + partials

Incline DB Press
20 x 12.5 kg
10 x 22.5 kg
06 x 27.5 kg
06 x 27.5 kg
06 x 27.5 kg
05 x 27.5 kg
08 x 25 kg
08 x 25 kg
07 x 25 kg

Incline BB Press
10 x 45 kg
10 x 45 kg
10 x 50 kg
07 x 50 kg
07 x 50 kg
07 x 60 kg
07 x 60 kg

Incline Flies
12 x 12.5 kg
12 x 12.5 kg
10 x 12.5 kg
10 x 12.5 kg
10 x 12.5 kg

BB Curls
12 x 20 kg
10 x 30 kg
08 x 30 kg
08 x 30 kg
07 x 32.5 kg
06 x 32.5 kg
05 x 32.5 kg
06 x 30 kg
06 x 30 kg -> dropset 08 x 20 kg

Concentration Curls
10 x 10 kg
08 x 10 kg
08 x 10 kg
09 x 10 kg
08 x 9 kg
08 x 9 kg

Hammer BB Curls
05 x 30 kg
08 x 20 kg
08 x 20 kg
10 x 20 kg

gode træninger, god volumen. hvad skal det dog ikke føre til!?

igår skuldre og triceps.

Seated 45° Rows
18 x 55 kg
08 x 90 kg
07 x 90 kg
07 x 90 kg
07 x 90 kg
07 x 85 kg
07 x 85 kg
08 x 80 kg

Lat Pulldowns
10 x 65 kg
08 x 70 kg
07 x 70 kg
07 x 70 kg
07 x 70 kg
06 x 90 kg FULL POWER
07 x 70 kg
07 x 65 kg

Close-gripped Pull Ups
3 x BW
4 x BW
3 x BW
helt død her

BB Rows
10 x 40 kg
08 x 40 kg
08 x 40 kg
05 x 50 kg
07 x 40 kg
07 x 40 kg

Hyperextensions
15 x BW
08 x BW + 15 kg
08 x BW + 15 kg -> dropset 10 x BW
07 x BW + 15 kg -> dropset 12 x BW
07 x BW + 15 kg -> dropset 10 x BW
10 x BW + 15 + partials + sæd

BB Shrugs
08 x 100 kg
06 x 110 kg
06 x 110 kg
06 x 110 kg
05 x 110 kg
07 x 100 kg
07 x 100 kg

Det hele varede lidt over en time!

ALV skrev:gode træninger, god volumen. hvad skal det dog ikke føre til!?

Du giver mig altid glæde!

Super lækker træning fra i går! Ben senere

DB Incline Press
20 x 12.5 kg
07 x 27.5 kg
07 x 27.5 kg
06 x 27.5 kg
06 x 27.5 kg
05 x 27.5 kg
05 x 27.5 kg
08 x 25 kg
07 x 25 kg

BB Incline Press
10 x 45 kg
10 x 45 kg
08 x 45 kg
08 x 45 kg
08 x 45 kg
08 x 45 kg
07 x 45 kg
08 x 45 kg
EN SVAG BØSSE

Incline DB Flies
10 x 12.5 kg
10 x 12.5 kg
10 x 12.5 kg
09 x 12.5 kg
09 x 12.5 kg
09 x 12.5 kg + partial incline presses
09 x 12.5 kg + partial incline presses
09 x 12.5 kg + partial incline presses

BB Curls
14 x 20 kg
14 x 20 kg
10 x 30 kg
10 x 30 kg
08 x 30 kg
08 x 30 kg
08 x 32.5 kg
07 x 32.5 kg
07 x 32.5 kg
08 x 30 kg

Cable Curls
12 x 30 kg
12 x 30 kg
10 x 35 kg
08 x 40 kg
08 x 40 kg

supersetted med

Preachers Curls
08 x 20 kg
07 x 15 kg
07 x 15 kg
08 x 15 kg
08 x 15 kg
07 x 15 kg

Wrist Curls
10 x 20 kg
10 x 20 kg
08 x 22.5 kg
08 x 22.5 kg
07 x 22.5 kg
07 x 22.5 kg

Har haft lidt travlt og derfor ingen log de sidste par dage.



Incline DB Press
15 x 12.5 kg
07 x 27.5 kg
07 x 27.5 kg
06 x 27.5 kg
06 x 27.5 kg
06 x 27.5 kg
08 x 25 kg
08 x 25 kg
07 x 25 kg
07 x 25 kg

Incline BB Press
08 x 45 kg
08 x 45 kg
07 x 45 kg
07 x 45 kg
08 x 45 kg
08 x 45 kg

Incline Flies
10 x 12.5 kg
10 x 12.5 kg
10 x 12.5 kg
11 x 12.5 kg
12 x 12.5 kg
14 x 12.5 kg
14 x 12.5 kg

Pec Deck
10 x "72.5"
12 x "72.5"
12 x "72.5"
12 x "72.5"
12 x "72.5"

BB Curls
12 x 20 kg
12 x 20 kg
10 x 30 kg
08 x 35 kg
08 x 35 kg
07 x 37.5 kg
06 x 37.5 kg
08 x 32.5 kg
09 x 30 kg

Ez-bar Reverse Curls
08 x 20 kg
10 x 20 kg
08 x 20 kg
08 x 20 kg
08 x 20 kg
07 x 20 kg

Preacher Curls
08 x 20 kg
08 x 20 kg
07 x 20 kg
07 x 20 kg
07 x 20 kg
06 x 20 kg -> dropset 07 x 15 kg

BB Wrist Curls
10 x 20 kg
09 x 22.5 kg
08 x 25 kg
07 x 25 kg
07 x 25 kg

Nu må det være nok!

Træning i dag med ALV som har taget hele vejen til Århus for at være med mig. <3

DB Press
14 x 12.5 kg
10 x 22.5 kg
08 x 25 kg
08 x 25 kg
07 x 25 kg
07 x 25 kg
06 x 25 kg
06 x 25 kg

BB Press
09 x 40 kg
08 x 40 kg
08 x 42.5 kg
07 x 42.5 kg
07 x 42 .5 kg
08 x 40 kg

Chest Supported Lat Raises
14 x 9 kg
12 x 12.5 kg
12 x 12.5 kg
12 x 12.5 kg
12 x 12.5 kg
10 x 12.5 kg

One-armed Cable Lat Raises
12 x 10 kg
12 x 10 kg
12 x 10 kg
10 x 12 kg
10 x 12 kg

Reverse Pec Deck Flies
12 x "50" ?
14 x "50" ?
14 x "50" ?
15 x "47.5" ?
15 x "47.5" -> dropset 08 x "35"
14 x "40"

Triceps Pushdown
08 x "55"
08 x "60"
08 x "60"
07 x "60"
07 x "60"
10 x "50"

Overhead BB Tricep Extensions
10 x 17.5 kg
10 x 17.5 kg
08 x 17.5 kg
08 x 17.5 kg
08 x 17.5 kg

Lying DB Extensions
10 x 7 kg
10 x 7 kg
09 x 7 kg
08 x 7 kg
08 x 7 kg

Er ALV og dig gode venner?