Led log

Pres

DB bench press
x @ 16 kg
x @ 24 kg
12 @ 35 kg
8 @ 38 kg
10 @ 35 kg
8 @ 35 kg

Cable flies supersetted push ups
15 @ 25 kg --> 15 @ BW
x @ 25 kg --> 12 @ BW
x @ 25 kg --> 10 @ BW

DB shoulder press
x @ 16 kg
10 @ 22 kg
8 @ 22 kg
8 @ 22 kg
6 @ 22 kg

Laterals
x @ 5 kg
9 @ 10 kg
9 @ 10 kg
9 @ 10 kg
9 @ 10 kg

Skull crushers
x @ stang
10 @ 20 kg + stang
10 @ 30 kg + stang
7 @ 30 kg + stang
xx @ 25 kg + stang
xx @ 25 kg + stang
xx @ 20 kg + stang

Cable crunches
x @ 50 kg
15 @ 65 kg
15 @ 65 kg
15 @ 65 kg

Pede!

Træk

Benpres - 45 graders
x @ 80 kg
x @ 120 kg
10 @ 160 kg
10 @ 200 kg
10 @ 210 kg
10 @ 210 kg

Deadlift
x @ stang
x @ 60 kg
x @ 80 kg
10 @ 100 kg
10 @ 105 kg
10 @ 110 kg

Chinups
15 @ BW
9 @ BW
7 @ BW
5 @ BW

DB rows
x @ 22 kg
10 @ 35 kg
10 @ 35 kg
10 @ 35 kg
10 @ 35 kg

Rope curls
10 @ 40 kg
10 @ 50 kg
8 @ 50 kg

Pres
- i lorte center, med lortevægte, lortebænk og lortelort

DB bench press
x @ 16 kg
x @ 25 kg
10 @ 35 kg
10 @ 35 kg
8 @ 35 kg
- gled rundt på bænken

Smith incline bench press
x @ stang
10 @ 40 kg + stang
10 @ 50 kg + stang
- skodøvelse.

DB shoulder press (standing)
x @ 14 kg
10 @ 20 kg
7 @ 22 kg
7 @ 20 kg
10 @ 18 kg --> x @ 12 kg

Laterals
10 @ 8 kg
8 @ 10 kg
12 @ 8 kg
12 @ 8 kg

Pushdowns
x @ 20 kg
12 @ 35 kg
7 @ 40 kg
7 @ 37,5 kg
x @ 35 kg

Cable crunches
15 @ 32,5 kg
x @ 27,5 kg
- halvdårligt set-up.

Bonus-ben!

Squat
x @ stang
x @ 20 kg + stang
x @ 50 kg + stang
16 @ 80 kg + stang
10 @ 90 kg + stang
5 @ 100 kg + stang
10 @ 80 kg + stang --> 15 @ 60 kg + stang --> 15 @ 40 kg + stang
- Sidste sæt no lock-out = hovedpine osv osv osv duved.

Stifflegged deadlift
x @ 30 kg + stang
10 @ 60 kg + stang
10 @ 60 kg + stang

Til slut nogle hypers og noget læg.

Træk

BB rows
x @ stang
x @ 60 kg
15 @ 80 kg
15 @ 80 kg
15 @ 80 kg
15 @ 80 kg
15 @ 80 kg

Chinups
15 @ BW - hammer grip
10 @ BW - hammer grip
7 @ BW - hammer grip
7 @ BW
7 @ BW

EZ curls
x @ stang
10 @ 20 kg + stang
7 @ 30 kg + stang
6 @ 30 kg + stang
6 @ 30 kg + stang
15 @ 20 kg + stang
10 @ 20 kg + stang
8 @ 20 kg + stang

Jahr'!

Wheelz

Deadlift
x @ stang
x @ 60 kg
x @ 80 kg
10 @ 100 kg
10 @ 110 kg
10 @ 120 kg - B00M
5 @ 130 kg - B00M

Squat
x @ stang
x @ 50 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg

Lying leg curls ss sissy squats
x @ 9 blokke
12 @ 14(?) blokke --> 15 @ BW
12 @ 14(?) blokke --> 15 @ BW
10 @ 14(?) blokke --> 15 @ BW

Smith calve raises
15 @ 60 kg
15 @ 80 kg
15 @ 80 kg

Upperbådayy

DB incline bench press ss. Pull-ups
x @ 16 kg
19 @ 31,5 kg --> 15 @ BW
15 @ 31,5 kg --> 13 @ BW
12 @ 31,5 kg --> 12 @ BW
11 @ 31,5 kg --> 10 @ BW

Standing DB shoulder press
x @ 16 kg
10 @ 20 kg
8 @ 22 kg
8 @ 22 kg
6/7 @ 20 kg

DB chest-supported rows ss. laterals
x @ 16 kg
15 @ 24 kg --> 15 @ 10 kg
12 @ 24 kg --> 15 @ 10 kg
15 @ 24 kg --> 12 @ 10 kg
12 @ 24 kg --> 10 @ 10 kg

EZ curls ss. rope pushdowns
15 @ 20 kg + stang --> 19 @ 65 kg
12 @ 20 kg + stang --> 9 @ 70 kg
10 @ 20 kg + stang --> xx @ 65 kg

Wheelz
3 træninger siden sidst - gårsdagens træning her:

Squat
x @ stang
x @ 60 kg
10 @ 80 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg

Stiff-legged deadlift
x @ stang
x @ 60 kg
10 @ 80 kg
10 @ 90 kg
10 @ 100 kg

Smith calve raises
15 @ 60 kg
12 @ 100 kg
12 @ 100 kg

supersetted noget mave.

Pres

DB bench press
x @ 16 kg
x @ 24 kg
17 @ 34 kg
10 @ 36 kg
7 @ 38 kg - dårlig, dårlig første rep

Seated shoulder presses
x @ stang
12 @ 40 kg
9 @ 45 kg
7 @ 50 kg

Cable flies
x @ 7,5 kg
15 @ 12,5 kg
15 @ 12,5 kg
12 @ 12,5 kg

Laterals
x @ 5 kg
15 @ 10 kg
15 @ 12 kg
10 @ 14 kg

Skull crushers
x @ stang
20 @ 34 kg
12 @ 39 kg
8 @ 44 kg

Rope pushdowns
x @ 32,5 kg --> x @ 25 kg

Træk
Chinups wide hammer grip
16 @ BW
10 @ BW+10 kg
8 @ BW+15 kg
6 @ BW+20 kg
5 @ BW+25 kg

DB rows
x @ 24 kg
15 @ 35 kg
15 @ 38 kg
12 @ 40 kg
8 @ 44 kg

Pulldowns
3-4 sæt af 55-60 kg

EZ curls
2 sæt

Incline DB curls
6-8 sæt

Shrugs
15 @ 35 kg
15 @ 35 kg
15 @ 35 kg

Wheelz
- fra i går

Deadlift
x @ stang
x @ 60 kg
x @ 80 kg
x @ 100 kg
6 @ 120 kg
6 @ 120 kg
6 @ 120 kg

Lying leg curls
5-6 sæt leg curls med op til 15 blokke.

Leg press
10 @ 120 kg
10 @ 160 kg
10 @ 160 kg
10 @ 160 kg
10 @ 160 kg
10 @ 160 kg

Calve raises
x @ stang
x @ 60 kg
15 @ 100 kg
15 @ 100 kg
12 @ 100 kg
12 @ 100 kg

Cable crunches
3-4 sæt

Pres

DB bench press
x @ 16 kg
x @ 24 kg
10 @ 33,5 kg
10 @ 33,5 kg
10 @ 33,5 kg
10 @ 33,5 kg
10 @ 33,5 kg
10 @ 33,5 kg
9 @ 33,5 kg
- et sæt fra eller til

Seated DB shoulder presses
x @ 16 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
9 @ 20 kg
- et sæt fra eller til

Seated laterals
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
- et sæt fra eller til

Rope pushdowns
14 @ 65 kg
12 @ 65 kg
10 @ 65 kg
8 @ 65 kg
8 @ 65 kg
7 @ 65 kg

Træk
- fra i går

BB rows
x @ stang
x @ 60 kg
15 @ 80 kg
12 @ 90 kg
12 @ 90 kg
10 @ 90 kg

Chinups
5 sæt, fra 6-15 @ BW

Pulldowns (closgrip)
3-4 sæt

Incline curls
4 sæt; 14-16 kg pr. hånd.

Pres

DB incline bench press
x @ 10 kg
x @ 22,5 kg
11 @ 35 kg
7 @ 37,5 kg
8 @ 35 kg
8 @ 35 kg

Cable flies
3-4 sæt

Seated DB shoulder presses
x @ 15 kg
15 @ 20 kg
8 @ 25 kg
8 @ 25 kg
8 @ 25 kg

Laterals
15 @ 10 kg
10 @ 12,5 kg
15 @ 10 kg

Rope pushdowns
4-5 sæt

Træk
- fra i forgårs

Chinups (wide hammer grip)
4 sæt - 14 reps og ned

Pulldowns (close-grip)
4 sæt

EZ bar rows
x @ stang
12 @ 20 kg + stang
12 @ 40 kg + stang
12 @ 60 kg + stang
12 @ 80 kg + stang
10 @ 90 kg + stang
12 @ 80 kg + stang

DB chest-supported rows
4 sæt

Til slut 4 sæt DB seated curls med 16 kg supersetted DB shrugs op til 40 kg

Wheelz
- fra i går

Deadlift
x @ stang
x @ 60 kg
x @ 80 kg
8 @ 100 kg
5 @ 120 kg
5 @ 130 kg
3 @ 140 kg - wuhu
20 @ 100 kg
20 @ 100 kg - shiiet

Lying leg curls
4-5 sæt

Leg press
3-4 sæt benpres - topsæt på 200 kg

Til slut lidt DB calve raises

Træk
Pull-ups
15 @ BW
12 @ BW
8 @ BW
7 @ BW

Chin-ups, closegrip, hammer
12 @ BW
10 @ BW
8 @ BW

BB rows
x @ stang
x @ 60 kg
15 @ 80 kg
15 @ 80 kg
15 @ 80 kg
15 @ 80 kg

Yates rows
15 @ 80 kg (dårlig form)
20 @ 60 kg
20 @ 60 kg

BB shrugs
x @ 60 kg
13 @ 80 kg (uden straps)
15 @ 80 kg
15 @ 90 kg
12 @ 90 kg

Incline curls
x @ 8 kg
10 @ 16 kg
7 @ 16 kg
8 @ 14 kg
8 @ 14 kg

Arnold isolation curls
8 @ 12 kg
8 @ 12 kg
8 @ 12 kg

Planken
5 min

Cable crunches
15 @ 27,5 kg
10 @ 27,5 kg
10 @ 25 kg
- lækker træning, hvor jeg for en gangs skyld var udhvilet.

Pres

DB bench press
x @ 18 kg
x @ 24 kg
13-14 @ 36 kg
8 @ 38 kg
6 @ 40 kg

DB incline bench press
10 @ 32 kg
10 @ 32 kg
8 @ 32 kg

DB shoulder press
x @ 18 kg
x @ 24 kg
x @ 26 kg

Seated laterals
x @ 6 kg
8 @ 12 kg
8 @ 12 kg
15 @ 10 kg
15 @ 10 kg

Rope pushdowns
4 sæt

- og 4 sæt one arm-pushdowns..

Pres
Træning efter døgnøvelse..

DB bench press
Morgen:
x @ 18 kg
10 @ 31 kg --> 1 min planke
10 @ 31 kg --> 1 min planke
10 @ 31 kg --> 1 min planke
Aften:
5 x 8-16 @ 32 kg

Armstrækkere
4 x 10-12 @ BW+20 kg (sidste sæt et dropset)

DB shoulder press
4 sæt @ 20 kg

Laterals
15 @ 10 kg
15 @ 10 kg
15 @ 10 kg
15 @ 10 kg

Rope pushdowns
4 sæt

Overstået på 50 min.

Træk

Squat
x @ stang
x @ 60 kg
x @ 80 kg
6 @ 100 kg
6 @ 100 kg
6 @ 100 kg
6 @ 100 kg

Deadlift
x @ stang
x @ 60 kg
10 @ 100 kg
6 @ 110 kg
6 @ 110 kg
6 @ 110 kg
6 @ 110 kg

Yates rows
x @ stang
x @ 60 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg

Chinups
6 @ BW
6 @ BW+10 kg
5 @ BW+15 kg - pull-ups
5 @ BW+10 kg - pull-ups
7 @ BW - pull-ups

DB curls supersetted smith calve raises
x @ 12 kg --> x @ 60 kg
8 @ 18 kg --> 12 @ 100 kg
6 @ 20 kg --> 12 @ 110 kg
6 @ 20 kg --> 12 @ 110 kg
5 @ 22 kg --> 12 @ 110 kg

Hammer curls (elbows supported)
10 @ 12 kg
9 @ 14 kg
8 @ 14 kg

Pres

DB low incline bench press
x @ 18 kg
x @ 28 kg
8 @ 36 kg
8 @ 36 kg
8 @ 36 kg
8 @ 36 kg

Dips
15 @ BW
14 @ BW
12 @ BW
10 @ BW

DB shoulder press
x @ 18 kg
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg

Seated laterals
x @ 5 kg
8 @ 10 kg
8 @ 10 kg
8 @ 12 kg
8 @ 10 kg

Skull crushers
x @ 24 kg
8 @ 39 kg
8 @ 39 kg
8 @ 34 kg
8 @ 34 kg

Rope pushdowns supersetted cable crunches
3 sæt

Havde et full body-pas i mandags. Gider ik' lige skrive det ind.

Pres

DB low incline bench press
x @ 18 kg
x @ 28 kg
8 @ 38 kg
8 @ 38 kg
8 @ 38 kg
8 @ 38 kg

Dips
15 @ BW
15 @ BW
15 @ BW
15 @ BW

DB shoulder press
x @ 16 kg
8 @ 24 kg
8 @ 24 kg
8 @ 24 kg
8 @ 24 kg

Seated laterals
x @ 6 kg
8 @ 12 kg
8 @ 12 kg
8 @ 12 kg
8 @ 12 kg

Rope pushdowns
x @ 24 kg
7 @ 32,5 kg
13 @ 27,5 kg
11 @ 27,5 kg
9 @ 27,5 kg

Cable crunches
4 sæt

Træk

Squat
x @ stang
x @ 60 kg
x @ 80 kg
6 @ 105 kg
6 @ 105 kg
6 @ 105 kg
6 @ 105 kg

Hyperextensions
15 @ BW
15 @ BW+10 kg
15 @ BW+20 kg
15 @ BW+20 kg
15 @ BW+20 kg

Yates rows
x @ stang
x @ 60 kg
12 @ 80 kg
12 @ 80 kg
12 @ 80 kg

Pull-ups
10 @ BW
9 @ BW
9 @ BW
9 @ BW

DB curls
5 @ 16 kg
5 @ 20 kg
5 @ 22 kg
5 @ 22 kg
4 @ 24 kg

Hammer curls (elbows supported)
8 @ 14 kg
8 @ 14 kg

Pres

DB low incline bench press
x @ 18 kg
x @ 28 kg
6 @ 40 kg
6 @ 40 kg
6 @ 40 kg
6 @ 40 kg

Dips
15 @ BW+5 kg
15 @ BW+5 kg
15 @ BW+5 kg
15 @ BW+5 kg

DB shoulder press
x @ 16 kg
8 @ 26 kg
8 @ 26 kg
8 @ 26 kg
8 @ 26 kg

Seated laterals
x @ 6 kg
8 @ 14 kg
8 @ 14 kg
15 @ 10 kg
15 @ 10 kg

Rope pushdowns
12 @ 27,5 kg
12 @ 27,5 kg
10 @ 27,5 kg

3 sæt mave

Havde en forholdsvis let pres-dag i torsdags - gider ikke lige skrive den ind.

Træk
Yates rows
x @ stang
x @ 60 kg
12 @ 80 kg
12 @ 80 kg - BoR
12 @ 80 kg - BoR
12 @ 80 kg - BoR

Pull-ups
6 @ BW
8 @ BW + 10 kg
8 @ BW + 10 kg
6 @ BW + 10 kg
6 @ BW + 10 kg
6 @ BW + 10 kg
6 @ BW + 10 kg

Pulldowns (glose-grip)
8 @ 60 kg
6 @ 70 kg
6 @ 70 kg
6 @ 70 kg

DB curls supersetted DB shrugs
5 @ 10 kg
5 @ 20 kg --> 15 @ 40 kg
5 @ 20 kg --> 15 @ 40 kg
5 @ 20 kg --> 15 @ 40 kg
5 @ 20 kg --> 15 @ 40 kg

Pres

DB low incline bench press
x @ 18 kg
x @ 28 kg
x @ 35 kg
4 @ 42 kg
4 @ 42 kg
10 @ 35 kg
9 @ 35 kg

DB bench press
10 @ 31 kg
10 @ 31 kg
7 @ 31 kg

DB shoulder press
x @ 16 kg
x @ 22 kg
6 @ 27 kg
6 @ 27 kg
5 @ 27 kg
4 @ 27 kg

Seated laterals
15 @ 10 kg
15 @ 10 kg
15 @ 10 kg
15 @ 10 kg

Derudover 8 sæt pushdowns, 4 sæt cable crunches og to sæt dips.

Ben
- hurtig bentræning

Squat
x @ stang
x @ 60 kg
x @ 80 kg
6 @ 105 kg
6 @ 105 kg
6 @ 105 kg
4 @ 105 kg

Rumanian deadlift
x @ stang
x @ 60 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg

Smith calve raises
x @ stang
x @ 60 kg
15 @ 110 kg
15 @ 110 kg
15 @ 110 kg
15 @ 110 kg

Træk
Yates rows
x @ stang
x @ 60 kg
15 @ 80 kg
15 @ 80 kg
12 @ 80 kg
12 @ 80 kg --> 12 @ 60 kg

Pull-ups
4 sæt

Pulldowns (glose-grip)
8 @ 70 kg
8 @ 70 kg
8 @ 70 kg
8 @ 70 kg

DB curls supersetted DB shrugs
8 @ 20 kg --> 15 @ 40 kg
8 @ 20 kg --> 15 @ 40 kg
7 @ 20 kg --> 15 @ 40 kg
6 @ 20 kg --> 15 @ 42 kg

Pres

DB low incline bench press
x @ 20 kg
x @ 34 kg
7 @ 40 kg
7 @ 40 kg
7 @ 40 kg
6 @ 40 kg - dårlig første rep!

DB bench press
12 @ 30 kg
10 @ 30 kg
8 @ 30 kg
8 @ 30 kg

Dips
15 @ BW
15 @ BW+10 kg
15 @ BW+10 kg
15 @ BW+10 kg

DB shoulder press
x @ 16 kg
8 @ 26 kg
6 @ 26 kg
5 @ 26 kg - failure på 6. rep
5 @ 26 kg

Seated laterals supersetted cable crunches
10 @ 12 kg --> 15 @ 30 kg
10 @ 12 kg --> 15 @ 32,5 k
10 @ 12 kg --> 15 @ 32,5 kg
10 @ 12 kg --> 12 @ 32,5 kg

Skull crushers supersetted hanging leg raises
10 @ 34 kg --> 10 @ BW
8 @ 39 kg --> 10 @ BW
8 @ 39 kg --> 10 @ BW
8 @ 39 kg

Træk
Kørte træk i søndags og pres i går - det bliver ikke lige skrevet ind.
Pull-ups
6 sæt - 9-12 reps.

Yates rows
x @ stang
x @ 60 kg
12 @ 80 kg
12 @ 80 kg
12 @ 80 kg
12 @ 80 kg - BoR
12 @ 80 kg - BoR
12 @ 80 kg - BoR

Shrugs
10 @ 80 kg
10 @ 90 kg
10 @ 100 kg
10 @ 100 kg

DB curls
6 @ 22 kg
6 @ 22 kg
8 @ 18 kg
8 @ 18 kg

Arnold curls
8 @ 14 kg
8 @ 14 kg
6 @ 14 kg
6 @ 14 kg

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