Led log

Lækker form du render rundt med Chef. Det skal der følges med i :wink:

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Ben
Ben med Dud, yahrr

Squat
x @ stang
x @ 60 kg
15 @ 110 kg - overraskende lette.
8 @ 120 kg
6 @ 130 kg
10 @ 100 kg - langsom excentrisk og stop i bunden.

Romanian deadlift
x @ stang
x @ 60 kg
8 @ 80 kg
8 @ 100 kg
6 @ 110 kg

Leg curl
10 @ 75 kg
8 @ 75 kg
7 @ 75 kg

Leg press calve raises
10 @ 180 kg
10 @ 200 kg - fuld stack
8 @ 200 kg
10 @ 180 kg

4 sæt crunches til slut.

dh4nsen skrev:Lækker form du render rundt med Chef. Det skal der følges med i Bookmarked

Jow tak, jeg gør hvad jeg kan!

Shoulder+gunz

Shoulder press
x @ stang
x @ 40 kg
5 @ 70 kg
5 @ 70 kg
4 @ 70 kg
6 @ 60 kg
6 @ 60 kg
6 @ 60 kg

Lateral raises
10 @ 12 kg
10 @ 12 kg
10 @ 12 kg
10 @ 12 kg

Rear delt cable
15 @ 7,5 kg
15 @ 7,5 kg
15 @ 7,5 kg
10 @ 10 kg

EZ curls
x @ 24 kg
6 @ 44 kg
5 @ 39 kg
5 @ 49 kg
6 @ 44 kg

Hammer curls
10 @ 28 kg
8 @ 18 kg
8 @ 18 kg
10 @ 16 kg

EZ skull crushers
8 @ 44 kg
8 @ 49 kg
8 @ 49 kg
8 @ 49 kg

Pushdowns, rope
12 @ 35 kg
10 @ 37,5 kg
8 @ 40 kg
6 @ 42,5 kg

Chest 'n back

Bench press
x @ stang
x @ 60 kg
3 @ 90 kg
3 @ 110 kg
2 @ 110 kg
2 @ 110 kg
2 @ 110 kg
10 @ 80 kg
- ikke for kønt.

DB low incline press
x @ 26 kg
6 @ 34 kg
6 @ 36 kg
6 @ 38 kg
5 @ 40 kg

Yates rows
x @ stang
x @ 60 kg
12 @ 80 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
- et sæt mere på 100 måske

Chins, hammer-grip
10 @ BW
10 @ BW
10 @ BW
8 @ BW
8 @ BW
6 @ BW

BB shrugs
x @ 60 kg
12 @ 100 kg
12 @ 100 kg
12 @ 100 kg
10 @ 100 kg

10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg

Føj for satan ..

mfe skrev:
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg

Føj for satan ..

Chest 'n back
Har ligget syg med SARS de sidste dage, så starter stille og roligt igen.

Bench press
x @ stang
x @ 60 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg

DB low incline press
8 @ 32 kg
8 @ 32 kg
8 @ 32 kg
8 @ 32 kg

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

Chins, hammer-grip
8 @ BW
8 @ BW
8 @ BW
8 @ BW

BB shrugs
12 @ 80 kg
12 @ 80 kg
12 @ 80 kg
12 @ 80 kg

Ben

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

Romanian deadlift
x @ 60 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg

Leg curl
8 @ 70 kg
8 @ 70 kg
8 @ 70 kg

Leg press calve raises superdupersetted cable crunches
8 @ 200 kg --> 12 @ 32,5 kg
8 @ 200 kg --> 12 @ 32,5 kg
8 @ 200 kg --> 10 @ 32,5 kg

Chest 'n back
I fredags trænede jeg en halv omgang guns, afbrudt af et ledt hold i nakken, der først har muliggjort træning i dag.

Bench press
x @ stang
x @ 60 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
3 @ 100 kg

DB low incline press
x @ 24 kg
8 @ 36 kg
8 @ 36 kg
7 @ 36 kg

Yates rows
x @ stang
x @ 60 kg
10 @ 80 kg
10 @ 100 kg
8 @ 110 kg
10 @ 100 kg --> 12 @ 80 kg --> 12 @ 60 kg

Chins, hammer-grip
10 @ BW
8 @ BW
8 @ BW
6 @ BW
5 @ BW - pull-ups
5 @ BW - pull-ups

BB shrugs
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg

Cable fliers
15 @ 15 kg
10 @ 17,5 kg
8 @ 20 kg

Ben

Squat
x @ stang
x @ 60 kg
8 @ 100 kg
10 @ 120 kg
6 @ 130 kg
6 @ 120 kg
10 @ 100 kg

Deadlift
x @ 60 kg
6 @ 100 kg
5 @ 120 kg
5 @ 120 kg
4 @ 130 kg

Leg curl
10 @ 75 kg
10 @ 70 kg
10 @ 70 kg

Leg press calve raises
10 @ 200 kg
8 @ 200 kg
8 @ 200 kg
8 @ 200 kg
15 @ 150 kg

Incline crunches
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg

Shoulder+gunz

Shoulder press
x @ stang
x @ 40 kg
6 @ 60 kg
5 @ 70 kg
5 @ 70 kg
4 @ 70 kg
8 @ 60 kg
8 @ 60 kg

Lateral raises
10 @ 12 kg
7 @ 14 kg
7 @ 14 kg
7 @ 14 kg

Rear delt cable
12 @ 7,5 kg
12 @ 7,5 kg
12 @ 7,5 kg
12 @ 7,5 kg

EZ curls
x @ 34 kg
8 @ 44 kg
5 @ 49 kg
8 @ 44 kg
10 @ 39 kg

Hammer curls
8 @ 18 kg
8 @ 18 kg
8 @ 18 kg
7 @ 18 kg

EZ skull crushers
8 @ 39 kg
8 @ 49 kg
8 @ 54 kg
8 @ 49 kg
8 @ 49 kg - forced på sidste

Pushdowns, rope
10 @ 35 kg
10 @ 40 kg
6 @ 45 kg
10 @ 40 kg

Chest 'n back
Har ikke tid til guns søndag, så slog den sammen med bryst/ryg.

Bench press
x @ stang
x @ 60 kg
8 @ 90 kg
7 @ 90 kg
6 @ 90 kg

Alterneret

Chins
12 @ BW
10 @ BW - pull-ups
8 @ BW - pull-ups

Yates rows
x @ stang
x @ 60 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg

Alterneret

Seated shoulder press
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg

Pushdowns
12 @ 40 kg
8 @ 45 kg
12 @ 40 kg

Alterneret

Hammer curls
12 @ 18 kg
12 @ 18 kg
9 @ 18 kg

Deadlift
Kunne lige nå en halv times træning i går - så smuttede op og dødløftede.

Deadlift
x @ 60 kg
6 @ 100 kg
6 @ 120 kg
6 @ 130 kg
3 @ 140 kg
1 @ 150 kg - PR
0 @ 160 kg - fail

Fik ros for min dødløft af Karsten Kryermeier!

Chest 'n back

Bench press
x @ stang
x @ 60 kg
6 @ 90 kg
6 @ 95 kg
5 @ 100 kg
4 @ 105 kg
1 @ 110 kg - oh nooohh
12 @ 80 kg

DB low incline press
8 @ 38 kg
7 @ 38 kg
5 @ 38 kg - dud drillede

Cable flies
12 @ 12,5 kg
12 @ 15 kg
8 @ 17,5 kg

Chins, hammer-grip
12 @ BW
12 @ BW
10 @ BW
9 @ BW
9 @ BW

Yates rows
x @ stang
x @ 60 kg
12 @ 80 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
- en mere med 100 måske, who cares

BB shrugs
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg

Ben

Squat
x @ stang
x @ 60 kg
6 @ 100 kg
6 @ 120 kg
4 @ 130 kg
6 @ 120 kg

Deadlift
x @ 60 kg
5 @ 100 kg
3 @ 120 kg
3 @ 120 kg
3 @ 120 kg
3 @ 120 kg

Leg curl supersetted leg exstensions
8 @ 75 kg --> 8 @ 75 kg
8 @ 75 kg --> 8 @ 75 kg
8 @ 75 kg --> 8 @ 75 kg

Leg press calve raises
12 @ 200 kg
10 @ 200 kg
8 @ 200 kg

supersetted

Cable crunches
12 @ 32,5 kg
12 @ 32,5 kg
10 @ 32,5 kg

Jeg er træt

Shoulder+gunz

DB shoulder press
8 @ 16 kg
8 @ 24 kg
8 @ 28 kg
8 @ 30 kg
7 @ 32 kg
4 @ 34 kg

Lateral raises
12 @ 10 kg
12 @ 10 kg
10 @ 10 kg
10 @ 10 kg

Rear delt cable
10 @ 10 kg
12 @ 7,5 kg
12 @ 7,5 kg
12 @ 7,5 kg

EZ curls
x @ 34 kg
10 @ 39 kg
10 @ 39 kg
10 @ 39 kg
10 @ 39 kg

Hammer curls
15 @ 16 kg
8 @ 18 kg
6 @ 20 kg
8 @ 18 kg

Pushdowns
x @ 25 kg
12 @ 40 kg
10 @ 45 kg
6 @ 50 kg
12 @ 40 kg

Pushdowns, rope
12 @ 35 kg
x @ 40 kg
10 @ 35 kg

15 dips til at slutte af på.

Chest 'n back

Flat DB bench press
x @ 18 kg
x @ 26 kg
8 @ 34 kg
8 @ 38 kg
8 @ 40 kg
6 @ 42 kg

BB incline press
8 @ 60 kg
8 @ 60 kg
8 @ 60 kg

Dips
20 @ BW

Pull-ups, langsom excentrisk (3-4 sek)
10 @ BW
7 @ BW
6 @ BW
6 @ BW

Pulldowns, langsom excentrisk (3-4 sek)
8 @ 60 kg
8 @ 55 kg
8 @ 55 kg

Staight arm pulldowns
3-4 sæt

One arm cable rows
3-4 sæt

Chest-supported machine rows
10 @ 90 kg
10 @ 90 kg
10 @ 90 kg

Ben
Har ikke lige fået logget på det sidste, træningerne har også været halvtynde.

Squat
x @ stang
x @ 60 kg
8 @ 100 kg
8 @ 120 kg
6 @ 130 kg
3 @ 140 kg
12 @ 100 kg

Deadlift
x @ 60 kg
6 @ 100 kg
3 @ 120 kg
3 @ 125 kg
3 @ 125 kg
3 @ 125 kg

Leg exstensions
10 @ 85 kg
10 @ 90 kg
10 @ 95 kg

Leg curls
10 @ 80 kg
8 @ 85 kg
6 @ 85 kg

Læg og mave yahhr

Shoulder+gunz

DB shoulder press
x @ 14 kg
x @ 26 kg
8 @ 30 kg
7 @ 30 kg
6 @ 30 kg

Shoulder press
x @ 40 kg
8 @ 50 kg
12 @ 50 kg - amazing strengh

Lateral raises
12 @ 10 kg
12 @ 12 kg
8 @ 14 kg
8 @ 14 kg

Rear delt cable
12 @ 7,5 kg
12 @ 7,5 kg
12 @ 7,5 kg

EZ curls
x @ 34 kg
8 @ 44 kg
6 @ 49 kg
8 @ 44 kg

Hammer curls
8 @ 20 kg
6 @ 20 kg
10 @ 18 kg
8 @ 18 kg
10 @ 16 kg

Pushdowns, rope
12 @ 30 kg
12 @ 40 kg
10 @ 45 kg
5 @ 50 kg
12 @ 40 kg --> 9 @ 30 kg

Chest 'n back

Bench press
x @ stang
x @ 60 kg
8 @ 90 kg
8 @ 95 kg
5 @ 100 kg + 1 forced
6 @ 90 kg
6 @ 90 kg

DB low incline press
8 @ 34 kg
8 @ 34 kg
7 @ 34 kg
7 @ 34 kg

Pushups
20 @ BW
16 @ BW

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

Yates rows
x @ stang
x @ 60 kg
10 @ 80 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg

BB shrugs
10 @ 100 kg
10 @ 110 kg
10 @ 115 kg
10 @ 120 kg

Ben
Bentræning med lille-tobs, hvem havde nogensinde set den komme!

Squat
x @ stang
x @ 60 kg
8 @ 100 kg
8 @ 120 kg
4 @ 130 kg - ikke så meget at skyde med i dag
8 @ 100 kg

Deadlift
x @ 60 kg
6 @ 100 kg
6 @ 120 kg
3 @ 130 kg
3 @ 130 kg
3 @ 130 kg

Leg exstensions supersetted leg press calve raises
10 @ 80 kg --> 15 @ 200 kg
10 @ 100 kg --> 13 @ 200 kg
10 @ 100 kg --> 10 @ 200 kg
- 100 kg = full stack på leg exstension og 200 kg = full stack på leg pressen. Jeg er for vild.

Leg curls supersetted cable crunches
10 @ 80 kg --> 15 @ 32,5 kg
5 @ 90 kg --> 10 @ 35 kg
5 @ 85 kg --> 8 @ 35 kg

Shoulder+gunz

BB shoulder press
x @ stang
x @ 40 kg
8 @ 60 kg
6 @ 70 kg
5 @ 70 kg
5 @ 70 kg
8 @ 60 kg

Lateral raises
15 @ 12 kg
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg

Rear delt cable
10 @ 7,5 kg
10 @ 7,5 kg
10 @ 7,5 kg

Hammer curls
10 @ 20 kg
10 @ 20 kg
8 @ 20 kg
8 @ 20 kg

EZ curls
x @ stang
8 @ 34 kg
8 @ 39 kg
6 @ 44 kg
8 @ 39 kg

EZ skull crushers
x @ 24 kg
8 @ 44 kg
8 @ 49 kg
6 @ 54 kg
5 @ 54 kg

Pushdowns
x @ 25 kg
10 @ 40 kg
9 @ 45 kg
10 @ 40 kg
9 @ 40 kg

Chest 'n back

Kort træning, da mine led og rotator-manchetter værkede lidt.

Flat DB bench press supersetted pull-ups
x @ 20 kg
x @ 30 kg
9 @ 42 kg --> 12 @ BW
8 @ 42 kg --> 10 @ BW
10 @ 36 kg --> 8 @ BW
9 @ 36 kg --> 10 @ BW

Lækker PR med 42'erne, pull-ups var med lidt varierende bredde

BB incline press supersetted chest-supported DB-rows
x @ 40 kg
8 @ 70 kg --> 10 @ 24 kg
8 @ 70 kg --> 10 @ 26 kg
8 @ 70 kg --> 10 @ 28 kg

Ben

Squat
x @ stang
x @ 60 kg
8 @ 100 kg
5 @ 120 kg
5 @ 130 kg
4 @ 140 kg
10 @ 100 kg

Deadlift
x @ 60 kg
6 @ 100 kg
6 @ 120 kg
3 @ 135 kg
3 @ 135 kg
3 @ 135 kg

En masse benpres op til en 10'er på 290 kg, og noget læg.

Chest 'n back
Efter et par dage med pissondt i lænden, valgte jeg at gå all in på ny bænkpres PR!

Bench press
x @ stang
x @ 60 kg
3 @ 80 kg
1 @ 100 kg
0 @ 120 kg - pisse tæt på!!!
1 @ 115 kg - let
1 @ 120 kg - wuhuuuuu!!!

DB low incline press
11 @ 36 kg
8 @ 36 kg
7 @ 36 kg

Cable flies
15 @ 15 kg
12 @ 15 kg
9 @ 15 kg

Chins (hammer-grip)
15 @ BW
10 @ BW
8 @ BW
8 @ BW
8 @ BW
8 @ BW
- måske et sæt 8'ere mere

Chest-supported machine-rows
- lænden var endnu ikke klar til barbell rows.
10 @ 90 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 110 kg
10 @ 120 kg - full stack, ikke helt ligeså pænt

3 sæt cable crunches til slut, som resulterede i den lede krampe i mavemusklerne!

Ben
Deload, for lændens skyld.

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

Deadlift
x @ 60 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg

Plus noget læg og mave.

Shoulder+gunz

BB shoulder press
x @ stang
x @ 40 kg
6 @ 60 kg
3 @ 70 kg
3 @ 75 kg
2 @ 80 kg
8 @ 60 kg
6 @ 60 kg
6 @ 60 kg

Lateral raises
8 @ 14 kg
8 @ 14 kg
8 @ 14 kg
8 @ 14 kg

Rear delt cable
12 @ 7,5 kg
8 @ 10 kg
8 @ 10 kg

EZ curls
x @ stang
8 @ 44 kg
5 @ 49 kg
3 @ 54 kg - lige tungt nok at curle 3'ere
12 @ 44 kg

Hammer curls
10 @ 20 kg
8 @ 22 kg - knapt så kønne
12 @ 18 kg
10 @ 18 kg

EZ skull crushers
x @ 34 kg
8 @ 44 kg
6 @ 54 kg
x @ 4 kg

Pushdowns
x @ 25 kg
14 @ 40 kg
12 @ 40 kg
10 @ 40 kg

Chest 'n back

DB bench press
x @ 18
x @ 28 kg
8 @ 34 kg
9,5 @ 42 kg - failede sgu på nummer 10
7 @ 42 kg - pisse tæt på!!!
8 @ 36 kg
8 @ 36 kg
8 @ 36 kg

BB incline press
x @ stang
10 @ 60 kg
6 @ 80 kg
8 @ 70 kg
8 @ 70 kg

Chins (hammer-grip)
6 @ BW
- 1 min mellem sæt herfra. Jesus kristus man
18 @ BW
8 @ BW
8 @ BW
6 @ BW
5 @ BW
5 @ BW

Yates rows
10 @ stang
10 @ 60 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg

Chest-supported DB rows
8 @ 28 kg
8 @ 28 kg
8 @ 28 kg
10 @ 26 kg

Shrugs
10 @ 100 kg
10 @ 110 kg
10 @ 120 kg
10 @ 130 kg - ikke for kønne

Ben
Bentræning i The Gym, østerbronx!

Squat
x @ stang
x @ 60 kg
8 @ 100 kg
6 @ 120 kg
6 @ 130 kg
5 @ 130 kg
6 @ 130 kg
10 @ 100 kg

Deadlift
x @ 60 kg
6 @ 100 kg
6 @ 120 kg - med overhåndsgreb! (Og talkum)
3 @ 140 kg
3 @ 140 kg
3 @ 140 kg

Glute ham (gastroc!!!) raises
8 @ BW
6 @ BW
5 @ BW
6 @ BW
- sad virkelig lækkert

Leg exstensions supersetted laying leg curls
2 sæt

6 sæt læg til slut.

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