Led log

Ben

Squat
x @ stang
x @ 60 kg
x @ 80 kg
10 @ 100 kg
10 @ 110 kg
5 @ 120 kg
100 @ 100 kg
- squatten spillede virkelig i dag.

Rumanian deadlift
x @ stang
x @ 60 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg

Barbell lunges
12 @ 40 kg
12 @ 40 kg
x @ 40 kg - knæet begyndte at brokke sig lidt.

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

4 sæt cable crunches til slut.

Chest 'n back

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

Yates rows
x @ 60 kg
15 @ 70 kg
12 @ 80 kg
12 @ 80 kg
12 @ 85 kg
10 @ 90 kg
10 @ 90 kg

Shrugs
15 @ 80 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg

Low incline DB bench press
x @ 12 kg
x @ 26 kg
x @ 34 kg
5 @ 42 kg
4 @ 42 kg
10 @ 34 kg
10 @ 34 kg

Flat DB bench press
10 @ 30 kg
10 @ 26 kg
10 @ 26 kg

Cable flies
15 @ 12,5 kg
15 @ 12,5 kg
12 @ 12,5 kg --> 25 @ 7,5 kg

Shoulder+gunz

DB shoulder press
x @ 13 kg
x @ 20 kg
10 @ 28 kg
10 @ 28 kg
10 @ 28 kg
8 @ 28 kg
8 @ 28 kg
8 @ 28 kg --> 6 @ 18 kg

Seated lateral raises
10 @ 13 kg
10 @ 13 kg
8 @ 13 kg
8 @ 13 kg

Seated rear delt raises
15 @ 8 kg
15 @ 8 kg
15 @ 8 kg
15 @ 8 kg

EZ curls supersetted skull crushers
10 @ 20 kg+stang --> 10 @ 20 kg + stang
8 @ 30 kg+stang --> 8 @ 30 kg + stang
8 @ 35 kg+stang --> 8 @ 35 kg + stang
8 @ 35 kg+stang --> 8 @ 35 kg + stang
8 @ 35 kg+stang --> 8 @ 35 kg + stang

DB curls supersetted rope pushdowns
10 @ 18 kg --> 12 @ 65
10 @ 18 kg --> 11 @ 65
8 @ 18 kg --> 9 @ 65
8 @ 18 kg --> 8 @ 65

- æder lige en dürum.

Chest 'n back

Pull-ups
8 @ BW
8 @ BW+15 kg
8 @ BW+15 kg
8 @ BW+10 kg
8 @ BW+10 kg
9 @ BW+10 kg - forced på sidste 2.

Yates rows
x @ stang
x @ 60 kg
12 @ 80 kg
12 @ 90 kg
12 @ 90 kg
12 @ 90 kg
12 @ 90 kg

Shrugs
15 @ 80 kg
12 @ 100 kg
12 @ 110 kg
12 @ 110 kg
12 @ 110 kg

Low incline DB bench press
x @ 18 kg
x @ 26 kg
8 @ 38 kg
8 @ 38 kg
8 @ 38 kg
8 @ 38 kg

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

40 armstrækkere

Cable flies
12 @ 12,5 kg
10 @ 12,5 kg

Ben

Squat
x @ stang
x @ 60 kg
10 @ 100 kg
10 @ 110 kg
10 @ 115 kg - en smule forced på de sidste par stykker. Tror jeg.
10 @ 100 kg

Rumanian deadlift
x @ stang
x @ 60 kg
10 @ 90 kg
10 @ 90 kg
10 @ 90 kg
10 @ 90 kg

Smith calve raises
x @ stang
x @ 60 kg
15 @ 120 kg
12 @ 120 kg
12 @ 120 kg
12 @ 120 kg

4 sæt cable crunches til slut.

Shoulder+gunz

DB shoulder press
x @ 10 kg
x @ 22 kg
8 @ 30 kg
8 @ 30 kg
8 @ 30 kg
6 @ 30 kg
6 @ 30 kg
6 @ 30 kg

Seated lateral raises
8 @ 12 kg
8 @ 12 kg
8 @ 12 kg
8 @ 12 kg

Seated rear delt raises
15 @ 9 kg
15 @ 9 kg
15 @ 9 kg
15 @ 9 kg

Dips supersetted chins
15 @ BW --> 10 @ BW
15 @ BW --> 10 @ BW
15 @ BW --> 8 @ BW

EZ curls supersetted skull crushers
8 @ 34 kg --> 8 @ 34 kg
8 @ 39 kg --> 8 @ 39 kg
8 @ 44 kg --> 8 @ 44 kg
6 @ 49 kg --> 5 @ 49 kg

Rope pushdowns supersetted reverse cable curls
12 @ 32,5 kg --> xx @ 22,5 kg (for tungt)
10 @ 32,5 kg --> 15 @ 17,5 kg
12 @ 32,5 kg -> 15 @ 25 kg --> 15 @ 17,5 --> 15 @ 12,5 kg

Chest 'n back

Pull-ups
8 @ BW
6 @ BW+20 kg
6 @ BW+20 kg
6 @ BW+20 kg
8 @ BW+10 kg
12 @ BW

Yates rows
x @ stang
x @ 60 kg
12 @ 90 kg
12 @ 90 kg
12 @ 90 kg
12 @ 90 kg
12 @ 90 kg

Shrugs
15 @ 80 kg
10 @ 110 kg
10 @ 110 kg
10 @ 110 kg
10 @ 110 kg

Low incline DB bench press
x @ 16 kg
x @ 26 kg
8 @ 40 kg
8 @ 40 kg
6 @ 40 kg
6 @ 40 kg
- en smule forced hist og her.

Flat DB bench press
15 @ 28 kg
12 @ 28 kg
15 @ 28 kg - no lockout

Cable flies
15 @ 12,5 kg
8 @ 15 kg
8 @ 15 kg --> 15 @ 10 kg

Ben

Squat
x @ stang
x @ 60 kg
10 @ 100 kg
6 @ 120 kg
15 @ 100 kg
12 @ 100 kg

Rumanian deadlift
x @ stang
x @ 60 kg
10 @ 90 kg
10 @ 80 kg
- lænden var for ristet efter squat

Smith calve raises
x @ stang
15 @ 120 kg
15 @ 120 kg
15 @ 120 kg
12 @ 120 kg --> 7 @ 100 kg

4 sæt incline crunches

Shoulder+gunz

DB shoulder press
x @ 14 kg
x @ 22 kg
8 @ 32 kg
8 @ 32 kg
6 @ 32 kg
6 @ 32 kg
15 @ 24 kg
10 @ 24 kg

Seated lateral raises
8 @ 14 kg
8 @ 14 kg
8 @ 14 kg
8 @ 14 kg

Seated rear delt raises
15 @ 10 kg
15 @ 10 kg
15 @ 10 kg
15 @ 10 kg

EZ curls supersetted skull crushers
8 @ 34 kg --> 8 @ 34 kg
8 @ 44 kg --> 6 @ 44 kg
8 @ 44 kg --> 6 @ 44 kg
8 @ 44 kg --> 6 @ 44 kg
8 @ 44 kg --> 6 @ 44 kg

Hammer curls
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg

Rope pushdowns supersetted reverse cable curls
12 @ 32,5 kg --> 15 @ 17,5 kg
12 @ 32,5 kg --> 15 @ 17,5 kg
12 @ 32,5 kg --> 15 @ 17,5 kg

Shiiit du må have en pæn stor RØV! Brah .. ;)<3

Chest 'n back

Pull-ups
8 @ BW
4 @ BW+25 kg
4 @ BW+25 kg
4 @ BW+25 kg
8 @ BW+10 kg
8 @ BW+10 kg
8 @ BW+10 kg

Yates rows
x @ stang
x @ 60 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg
15 @ 80 kg
15 @ 80 kg

Shrugs
12 @ 100 kg
10 @ 110 kg
10 @ 120 kg
10 @ 110 kg

Low incline DB bench press
x @ 16 kg
x @ 26 kg
8 @ 40 kg
6 @ 40 kg
6 @ 40 kg
6 @ 40 kg
Ingen forced denne gang

Flat DB bench press
10 @ 32 kg
10 @ 32 kg
10 @ 32 kg

Cable flies
15 @ 15 kg
12 @ 15 kg
10 @ 15 kg --> 8 @ 10 kg --> 25 @ 7,5 kg

Ben

Squat
x @ stang
x @ 60 kg
5 @ 100 kg
10 @ 110 kg
10 @ 110 kg
10 @ 110 kg
10 @ 110 kg

Rumanian deadlift
x @ stang
x @ 60 kg
8 @ 85 kg
8 @ 90 kg
8 @ 95 kg
8 @ 100 kg

Calve machine supersetted calve raises
20 @ stack --> 20 @ BW
20 @ stack --> 20 @ BW
20 @ stack --> 20 @ BW
15 @ stack --> 15 @ BW
15 @ stack --> 15 @ BW

Incline crunches
12 @ BW+10 kg
12 @ BW+10 kg
12 @ BW+10 kg

Shoulder+gunz

DB shoulder press
x @ 14 kg
x @ 22 kg
8 @ 32 kg
8 @ 32 kg
6 @ 32 kg
6 @ 32 kg
Arnold press supersetted shoulder press
10 @ 18 kg --> 10 @ 18 kg
8 @ 18 kg --> 6 @ 18 kg

Seated lateral raises
8 @ 14 kg
8 @ 14 kg
8 @ 14 kg
8 @ 14 kg

Seated rear delt raises
15 @ 10 kg
15 @ 10 kg
15 @ 10 kg
15 @ 10 kg

EZ curls supersetted skull crushers
8 @ 34 kg --> 8 @ 34 kg
8 @ 46,5 kg --> 6 @ 44 kg
8 @ 44 kg --> 6 @ 44 kg
8 @ 44 kg --> 6 @ 44 kg
8 @ 44 kg --> 6 @ 44 kg

Hammer curls
6 @ 24 kg
10 @ 22 kg
10 @ 22 kg

Rope pushdowns supersetted reverse cable curls
12 @ 35 kg --> 15 @ 20 kg
12 @ 35 kg --> 15 @ 20 kg
12 @ 35 kg --> 15 @ 20 kg
12 @ 35 kg --> 10/12 @ 27,5 kg --> 15 @ 15 kg

Chest 'n back

Pull-ups
8 @ BW
10 @ BW+10 kg
10 @ BW+10 kg
8 @ BW+10 kg
8 @ BW+10 kg
8 @ BW+10 kg
9 @ BW
- lidt forskelligt greb

Yates rows
x @ stang
x @ 60 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg
15 @ 80 kg
15 @ 80 kg

Shrugs
10 @ 80 kg
10 @ 120 kg

Low incline DB bench press
x @ 16 kg
x @ 26 kg
10 @ 34 kg
10 @ 34 kg
10 @ 34 kg
8 @ 34 kg

Flat DB bench press
12 @ 28 kg
10 @ 28 kg
8 @ 28 kg

Cable flies
20 @ 12,5 kg

Ben

Squat
x @ stang
x @ 60 kg
5 @ 100 kg
6 @ 115 kg
6 @ 115 kg
6 @ 115 kg
6 @ 115 kg

Rumanian deadlift
x @ stang
x @ 60 kg
8 @ 90 kg
6 @ 100 kg
6 @ 100 kg
6 @ 100 kg

Smith calve raises
x @ stang
10 @ 130 kg
10 @ 130 kg
10 @ 130 kg
10 @ 130 kg

Shoulder+gunz

DB shoulder press
x @ 14 kg
x @ 24 kg
8 @ 32 kg
8 @ 32 kg
8 @ 30 kg
8 @ 28 kg
8 @ 28 kg
8 @ 28 kg

Seated lateral raises
8 @ 16 kg - grimme
8 @ 12 kg
8 @ 12 kg
8 @ 12 kg

Seated rear delt raises
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg

Dips
15 @ 15 BW
15 @ BW+10 kg
8 @ BW+20 kg
5 @ BW+30 kg
5 @ BW+30 kg

Rope pushdowns
12 @ 35 kg
7 @ 37,5 kg
10 @ 32,5 kg

EZ curls
10 @ stang
10 @ 34 kg
8 @ 49 kg
6 @ 49 kg
8 @ 44 kg
8 @ 44 kg

Hammer curls
10 @ 24 kg - grimme
10 @ 20 kg
10 @ 20 kg

Reverse cable curls
8 @ 22,5 kg
8 @ 22,5 kg
10 @ 20 kg
15 @ 17,5 kg

Chest 'n back

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

Yates rows
x @ stang
x @ 60 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg
20 @ 80 kg

Shrugs
15 @ 80 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg

Barbell bench press
x @ stang
10 @ 60 kg
6 @ 80 kg
6 @ 90 kg
2 @ 100 kg
10 @ 80 kg
- gammel kending!

Flat DB bench press
10 @ 34 kg
10 @ 34 kg
10 @ 34 kg

Cable flies
15 @ 15 kg
12 @ 15 kg
7 @ 15

- Yahr!!

Ben

Squat
x @ stang
x @ 60 kg
5 @ 100 kg
8 @ 115 kg
8 @ 115 kg
7 @ 110 kg
8 @ 100 kg

Rumanian deadlift
x @ stang
x @ 60 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg

En masse calve raises i benpressen og noget mavegøgl.

Shoulder+gunz

DB shoulder press
x @ 14 kg
12 @ 26 kg
12 @ 26 kg
10 @ 26 kg
10 @ 26 kg
10 @ 26 kg
10 @ 26 kg
10 @ 26 kg
- konservativ vægt, men pæne kontrollerede reps.

Seated lateral raises
8 @ 14 kg
8 @ 14 kg
8 @ 14 kg
8 @ 14 kg

Seated rear delt raises
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg

EZ curls supersetted EZ skull crushers
x @ stang --> x @ stang
x @ 34 kg --> x @ stang
6 @ 49 kg --> 6 @ 49 kg
10 @ 39 kg --> 12 @ 39 kg
10 @ 39 kg --> 12 @ 39 kg
10 @ 39 kg --> 12 @ 39 kg

Hammer curls
9 @ 22 kg
8 @ 22 kg
10 @ 20 kg

Rope pushdowns supersetted reverse cable curls
10 @ 37,5 kg --> 15 @ 20 kg
8 @ 37,5 kg --> 15 @ 17,5 kg
8 @ 37 kg --> 15 @ 17,5 kg

Halvsløj omgang.

Chest 'n back

Bench press supersetted pull-ups
6 @ 80 kg --> 12 @ BW
6 @ 80 kg --> 12 @ BW
6 @ 80 kg --> 12 @ BW
6 @ 80 kg --> 10 @ BW
6 @ 80 kg --> 10 @ BW

Cable rows supersetted DB low incline bench press
12 @ 50 kg --> 8 @ 36 kg
12 @ 50 kg --> 8 @ 36 kg

- Bah'

Ben

Squat
x @ stang
x @ 60 kg
5 @ 100 kg
10 @ 115 kg
Besluttede mig for noget maxforsøg:
2 @ 125 kg
1 @ 130 kg - nem
1 @ 140 kg - stadig rimelig nem
1 @ 150 kg - mega fail. stangen vippede og skiverne væltede af i alle retninger.

Rumanian deadlift
x @ stang
x @ 60 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg

DB Rumanian deadlift
10 @ 30 kg
10 @ 34 kg
10 @ 34 kg

4 sæt calves og 3 sæt incline crunches.

Chest 'n back

Pull-ups
15 @ BW
15 @ BW
10 @ BW
10 @ BW
10 @ BW
10 @ BW

Yates rows
x @ stang
x @ 60 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg
20 @ 80 kg
25 @ 80 kg --> 15 @ 60 kg

Shrugs
10 @ 100 kg
8 @ 115 kg
8 @ 115 kg
8 @ 115 kg
8 @ 115 kg

Low iIncline bench press
x @ 14 kg
x @ 26 kg
10 @ 36 kg
10 @ 36 kg
9 @ 36 kg
8 @ 36 kg

Havde lidt ondt i skulderen (I blame benchpress), så droppede flad bænk, til fordel for lidt flere pull-ups.

Pull-ups, lang excentrisk
8 @ BW
7 @ BW
6 @ BW
5 @ BW
5 @ BW
5 @ BW

Cable flies
10 @ 10 kg
10 @ 12,5 kg

Shoulder+gunz

DB shoulder press
x @ 14 kg
12 @ 28 kg
10 @ 28 kg
10 @ 28 kg
8 @ 28 kg

Seated lateral raises
8 @ 14 kg
8 @ 14 kg
8 @ 14 kg
8 @ 14 kg

Seated rear delt raises
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg

EZ curls supersetted EZ skull crushers
x @ stang --> x @ stang
x @ 34 kg --> x @ stang
6 @ 44 kg --> 6 @ 44 kg
6 @ 49 kg --> 6 @ 49 kg
6 @ 51,5 kg --> 6 @ 51,5 kg

Hammer curls
12 @ 20 kg
8 @ 22 kg
6 @ 24 kg

Rope pushdowns supersetted reverse cable curls
12 @ 37,5 kg --> 8 @ 22,5 kg
8 @ 40 kg --> 8 @ 22,5 kg
6 @ 42,5 kg --> 8 @ 22,5 kg

Noget rotatormanchet + facepulls.

Ben

Squat
x @ stang
x @ 60 kg
15 @ 100 kg
15 @ 100 kg
15 @ 100 kg
- Bang!

Rumanian deadlift
x @ stang
x @ 60 kg
10 @ 90 kg
10 @ 90 kg
8 @ 90 kg
8 @ 90 kg

6-7 sæt calves og nogle cable crunches.

Chest 'n back

Bench press supersetted pull-ups
x @ stang
x @ 60 kg
8 @ 80 kg --> 16 @ BW
8 @ 90 kg --> 14 @ BW
2 @ 100 kg --> 12 @ BW
1 @ 105 kg --> 12 @ BW
1 @ 110 kg - wuhu

Yates rows
x @ 60 kg
20 @ 80 kg
10 @ 100 kg
6 @ 110 kg
10 @ 100 kg

DB low incline bench press
x @ 18 kg
x @ 28 kg
8 @ 36 kg
8 @ 38 kg
5 @ 40 kg

Hammers og noget triceps til gutterne

Chef-tyren skrev:Ben

Squat
x @ stang
x @ 60 kg
x @ 80 kg
10 @ 100 kg
10 @ 110 kg
5 @ 120 kg
100 @ 100 kg
- squatten spillede virkelig i dag.

Rumanian deadlift
x @ stang
x @ 60 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg

Barbell lunges
12 @ 40 kg
12 @ 40 kg
x @ 40 kg - knæet begyndte at brokke sig lidt.

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

4 sæt cable crunches til slut.

Gal en squat volumen du fyrer af !!

Ser ud som om du nok skal nå dit mål snart !

Blunt skrev:
Chef-tyren skrev:Ben

Squat
x @ stang
x @ 60 kg
x @ 80 kg
10 @ 100 kg
10 @ 110 kg
5 @ 120 kg
100 @ 100 kg
- squatten spillede virkelig i dag.

Rumanian deadlift
x @ stang
x @ 60 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg

Barbell lunges
12 @ 40 kg
12 @ 40 kg
x @ 40 kg - knæet begyndte at brokke sig lidt.

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

4 sæt cable crunches til slut.

Gal en squat volumen du fyrer af !!

Ser ud som om du nok skal nå dit mål snart !

Som skrevet spillede squatten virkelig den dag ;)

Chest 'n back
Stille og rolig træning, efter at have ligget i sprut en uge i Prag.

Pull-ups
12 @ BW
12 @ BW
12 @ BW
10 @ BW

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

Shrugs
15 @ 100 kg
15 @ 100 kg
15 @ 100 kg
15 @ 100 kg

Low iIncline bench press
7 @ 34 kg
7 @ 34 kg
7 @ 34 kg
7 @ 34 kg

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

Ben
- Igen en stille og rolig træning, for lige at komme igang igen.

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

Rumanian deadlift
x @ stang
x @ 60 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg

Smith calve raises
x @ 60 kg
12 @ 120 kg
12 @ 120 kg
12 @ 120 kg
12 @ 120 kg

Incline crunches
12 @ BW+10 kg
12 @ BW+10 kg
12 @ BW+10 kg

Shoulder+gunz

DB shoulder press
x @ 16 kg
10 @ 28 kg
10 @ 28 kg
10 @ 28 kg
10 @ 28 kg
10 @ 28 kg
10 @ 28 kg

Seated lateral raises
10 @ 12 kg
10 @ 12 kg
10 @ 12 kg
10 @ 12 kg

Cable rear delt
10 @ 5 kg
8 @ 7,5 kg
8 @ 7,5 kg
15 @ 5 kg

EZ curls supersetted EZ skull crushers
x @ 34 kg --> x @ stang
8 @ 44 kg --> 8 @ 44 kg
8 @ 44 kg --> 8 @ 44 kg
8 @ 39 kg --> 8 @ 39 kg
8 @ 39 kg --> 8 @ 39 kg

Hammer curls
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg

Rope pushdowns supersetted reverse cable curls
10 @ 35 kg --> 10 @ 20 kg
8 @ 40 kg --> 8 @ 22,5 kg
x @ 35 kg --> 10 @ 20 kg

Så var Dud død!

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