PHAT day 2, week 5: Upper body power day
På Amager. OK træning trods lavt madindtag.

Bench press
x @ stang
x @ 60 kg
5 @ 100 kg
3 @ 105 kg
3 @ 110 kg - løftede røven en anelse på den sidste

Dips
10 @ BW
10 @ BW+20 kg
10 @ BW+30 kg
5 @ BW+40 kg
10 @ BW+20 kg

Yates rows
x @ stang
x @ 60 kg
5 @ 110 kg
5 @ 115 kg
5 @ 115 kg

Pull-ups
8 @ BW
10 @ BW+15kg
7 @ BW+15kg

Closegrip pulldowns
10 @ 80 kg
6 @ 80 kg

DB shoulder press
x @ 16 kg
7 @ 30 kg
7 @ 30 kg
7 @ 30 kg

EZ curls supersetted skullcrushers
x @ 34 kg --> x @ 34 kg
8 @ 44 kg --> 7 @ 49 kg
6 @ 44 kg --> 10 @ 44 kg
6 @ 44 kg --> 9 @ 44 kg

PHAT day 3, week 5: Back and shoulder hypertrophy day
Fra i fredags

Yates rows, speed
x @ stang
x @ 60 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg

Chins (hammer-grip)
10 @ BW+14 kg
8 @ BW+14 kg
8 @ BW+14 kg

Shrugs
x @ 80 kg
10 @ 132,5 kg
10 @ 132,5 kg
10 @ 132,5 kg

DB CS rows
12 @ 28 kg
12 @ 28 kg
12 @ 28 kg

Closegrip cable rows
15 @ 55 kg
12 @ 55 kg

Wide-grip pulldowns
15 @ 60 kg
15 @ 50 kg

DB shoulder press
x @ 16 kg
8 @ 32 kg
7 @ 34 kg
5 @ 36 kg

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

Lateral raises
20 @ 12 kg
15 @ 12 kg
15 @ 10 kg

PHAT day 4: Lower body hypertrophy day
- Fra i går

Speed squat
x @ stang
x @ 60 kg
3 @ 100 kg
3 @ 100 kg
3 @ 100 kg
3 @ 100 kg
3 @ 100 kg
3 @ 100 kg

DB Lunges
12 @ 20 kg
12 @ 20 kg
12 @ 20 kg

Bulgarian split squats
10 @ BW+12 kg
15 @ BW
15 @ BW

Leg curls
12 @ 75 kg
12 @ 75 kg
15 @ 60 kg
13 @ 60 kg

Cable crunches
6 @ 40 kg
6 @ 40 kg
6 @ 35 kg
6 @ 35 kg

Calf raises, leg press
15 @ 200 kg
15 @ 200 kg
12 @ 200 kg
12 @ 200 kg

Måtte endnu engang droppe et par øvelser. High-rep ben slår mig fuldstændig ud hver gang!

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

Bench press, speed
x @ stang
3 @ 75 kg
3 @ 75 kg
3 @ 75 kg
3 @ 75 kg
3 @ 75 kg
3 @ 75 kg

DB low incline bench press
x @ 24 kg
8 @ 42 kg
8 @ 42 kg
12 @ 36 kg

DB flat bench press
10 @ 24 kg
8 @ 24 kg
9 @ 22 kg
Jesus kristus man
- ekstra, shooter-approved, ROM

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

Hammer curls
x @ 10 kg
8 @ 24 kg
10 @ 20 kg
10 @ 20 kg

Isolation curls
15 @ 10 kg
15 @ 10 kg

Arnold concentration curls
20 @ 8 kg
18 @ 8 kg
- Pinlig lav vægt. Men centeret var næsten tomt, så jeg turde godt!!

JM press
x @ stang
12 @ 40 kg
8 @ 50 kg
12 @ 50 kg

Rope pushdowns
x @ 17,5 kg
15 @ 32,5 kg
11 @ 32,5 kg

One-arm pushdowns
20 @ 5 kg
20 @ 5 kg

Flot pump efter. Gid jeg kunne score mig selv.

PHAT day 1, week 6: Lower body power day

Squat
x @ stang
x @ 60 kg
5 @ 100 kg
5 @ 142,5 kg
5 @ 142,5 kg
4 @ 142,5 kg

Front squat
10 @ 65 kg
10 @ 70 kg

Stiff-legged deadlift
- Ikke fra død, mine baglår er for stive, når jeg ikke har kørt statisk opvarmning.
x @ 60 kg
5 @ 100 kg
5 @ 110 kg
5 @ 115 kg
5 @ 120 kg

Leg curls
10 @ 80 kg
6 @ 85 kg

Cable crunches
6 @ 42,5 kg
6 @ 35 kg
15 @ 30 kg
10 @ 30 kg

Calf raises, leg press
20 @ 200 kg
15 @ 200 kg
12 @ 200 kg
11 @ 200 kg

PHAT day 2, week 6: Upper body power day

Bench press
x @ stang
x @ 60 kg
5 @ 100 kg
3 @ 110 kg
4 @ 100 kg
- Mit bænkpres stinker for tiden.

Dips
10 @ BW
10 @ BW+20 kg
8 @ BW+30 kg
11 @ BW+20 kg

Yates rows
x @ stang
x @ 60 kg
5 @ 110 kg
5 @ 115 kg
5 @ 115 kg

Pull-ups
8 @ BW
10 @ BW+15kg
7 @ BW+15kg

Closegrip pulldowns
8 @ 80 kg
6 @ 80 kg

DB shoulder press
- standing i dag
x @ 16 kg
8 @ 26 kg
7 @ 26 kg
6 @ 26 kg

DB curls
10 @ 20 kg
6 @ 22 kg
8 @ 20 kg

Pushdowns
10 @ 45 kg
8 @ 50 kg
15 @ 40 kg

PHAT day 5, week 6: Chest and arms hypertrophy day
- Torsdag trænede jeg ryg/skuldre, orker ikke logge, da jeg ikke helt husker kg. Dag 4, ben, blev droppet denne uge.. Da jeg var fuld.

Bench press, speed
x @ stang
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg

DB low incline bench press
x @ 26 kg
10 @ 42 kg
7 @ 42 kg
8 @ 38 kg

DB flat bench press
15 @ 20 kg
15 @ 20 kg
15 @ 20 kg
- ekstra, shooter-approved, ROM

Cable flies
20 @ 12,5 kg
15 @ 12,5 kg

Hammer curls
x @ 10 kg
12 @ 20 kg
10 @ 20 kg
8 @ 20 kg

Isolation curls
12 @ 10 kg
10 @ 10 kg

Arnold concentration curls
15 @ 8 kg
15 @ 8 kg

JM press
x @ stang
12 @ 45 kg
12 @ 45 kg
12 @ 45 kg

Rope pushdowns
x @ 17,5 kg
11 @ 35 kg
11 @ 30 kg
11 @ 25 kg

One-arm pushdowns
20 @ 5 kg
15 @ 5 kg

PHAT day 1, week 7: Lower body power day
- Havde glemt mine squat-sko, og min lænd drillede. Forfærdelig træning på grund af det!

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

Front squat
6 @ 60 kg
6 @ 60 kg

Stiff-legged deadlift
- Ikke fra død, mine baglår er for stive, når jeg ikke har kørt statisk opvarmning.
x @ 60 kg
6 @ 100 kg
6 @ 100 kg
6 @ 100 kg

Leg exstensions
10 @ 100 kg
10 @ 100 kg

Leg curls
10 @ 80 kg
7 @ 80 kg

Cable crunches
8 @ 40 kg
5 @ 40 kg
6 @ 35 kg
+ et sæt á 30 og et med 25

Calf raises, leg press
15 @ 200 kg
15 @ 200 kg
10 @ 200 kg
10 @ 200 kg

PHAT day 2, week 7: Upper body power day

Bench press
x @ stang
x @ 60 kg
8 @ 100 kg
5 @ 100 kg
5 @ 100 kg
4 @ 100 kg

Dips
10 @ BW
8 @ BW+30 kg
6 @ BW+30 kg

Yates rows
x @ stang
x @ 60 kg
5 @ 110 kg
5 @ 115 kg
5 @ 115 kg

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

Closegrip pulldowns
10 @ 80 kg
7 @ 85 kg

DB shoulder press
x @ 16 kg
8 @ 30 kg
8 @ 26 kg
7 @ 26 kg

EZ curls
10 @ 44 kg
5 @ 49 kg

EZ skull crushers
10 @ 44 kg
6 @ 49 kg

PHAT day 5, week 7: Chest and arms hypertrophy day
Trænede ryg/skulder torsdag, inden jeg drak mig pissefuld.

Bench press, speed
x @ stang
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg

DB low incline bench press
x @ 24 kg
8 @ 42 kg
8 @ 42 kg
7 @ 42 kg

DB flat bench press
12 @ 22 kg
12 @ 22 kg
12 @ 22 kg

Cable flies
20 @ 12,5 kg
18 @ 12,5 kg

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

Isolation curls
15 @ 10 kg
15 @ 10 kg

Incline curls
15 @ 7 kg
15 @ 7 kg

JM press
x @ stang
12 @ 45 kg
12 @ 45 kg
12 @ 47,5 kg

Rope pushdowns
15 @ 32,5 kg
12 @ 32,5 kg

One-arm pushdowns
20 @ 5 kg
20 @ 5 kg

Trænede med DJ Sejrup. Han var OK flyvende.

PHAT day 4, week 7: Lower body hypertrophy day
- Fra i går

Speed squat
x @ stang
x @ 60 kg
3 @ 100 kg
3 @ 100 kg
3 @ 100 kg
3 @ 100 kg
3 @ 100 kg
3 @ 100 kg

Romanian deadlift
x @ stang
x @ 60 kg
12 @ 80 kg
12 @ 80 kg
12 @ 80 kg

DB Lunges
12 @ 22 kg
12 @ 22 kg
12 @ 22 kg

Bulgarian split squats
15/12 @ BW+10 kg, 12 på højre kun. Balancen sejlede.
15 @ BW

Så var der ikke mere at skyde med.. Og det selvom jeg var pumpet op på koffein, sødmælk og bananer. Jeg er nødt til at ændre min bendag. Jeg har ikke kunnet gennemføre den en eneste gang på 7 ugers PHAT.

PHAT day 3, week 8: Back and shoulder hypertrophy day
Trænede overkrop i mandags, det fik jeg ikke lige logget.

Yates rows, speed
x @ stang
x @ 60 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg

Chins (hammer-grip)
15 @ BW
15 @ BW
10 @ BW

Shrugs
x @ 80 kg
8 @ 140 kg
8 @ 140 kg
8 @ 140 kg

DB CS rows
10 @ 30kg
8 @ 30 kg
8 @ 30 kg

Closegrip cable rows
15 @ 50 kg
15 @ 50 kg

Wide-grip pulldowns
12 @ 60 kg
12 @ 50 kg

DB shoulder press
x @ 16 kg
10 @ 30 kg
7 @ 30 kg
8 @ 24 kg

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

Lateral raises
15 @ 12 kg
15 @ 9 kg
20 @ 9 kg

PHAT day 1, week 8: Lower body power day
Bliver den eneste ben-dag denne uge. Det var tilgengæld også en lækker omgang!

Squat
x @ stang
x @ 60 kg
5 @ 100 kg
5 @ 120 kg
5 @ 145 kg
3 @ 145 kg
4 @ 145 kg

Front squat
10 @ 60 kg
10 @ 70 kg
10 @ 80 kg
6 @ 90 kg
3 @ 100 kg
1 @ 105 kg
1 @ 110 kg
1 @ 115 kg
- Jesus, den kørte lækkert i dag. Har aldrig frontet over 80 kg før.

Romanian deadlift
- IKKE to tha floor
x @ 60 kg
5 @ 100 kg
5 @ 120 kg
5 @ 120 kg
5 @ 120 kg

Leg exstensions
8 @ 100 kg
10 @ 120 kg
10 @ 120 kg
- Kom til at ødelægge den åndssvage beskytter der sidder udover vægtpladerne lidt, da jeg skulle loade håndvægte oven på stacken. HA HA HA

Leg curls
10 @ 80 kg
10 @ 80 kg

Cable crunches
6 @ 40 kg
10 @ 35 kg
10 @ 30 kg
10 @ 30 kg

Calf raises, leg press
12 @ 200 kg
12 @ 200 kg
12 @ 200 kg

PHAT day 5, week 8: Chest and arms hypertrophy day

Bench press, speed
x @ stang
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg

DB low incline bench press
x @ 26 kg
9 @ 42 kg
7 @ 42 kg
7 @ 36 kg - fail på 8'eren :v

DB flat bench press
12 @ 24 kg
12 @ 22 kg
12 @ 20 kg
- ekstra, shooter-approved, ROM

Cable flies
15 @ 12,5 kg
10 @ 12,5 kg
= flotte bryster

Hammer curls
x @ 12 kg
10 @ 22 kg
8 @ 20 kg
8 @ 20 kg

Isolation curls
15 @ 9 kg
12 @ 9 kg

Arnold concentration curls
15 @ 7 kg
10 @ 7 kg
= flotte arme. Her havde jeg altså både flotte bryster og arme, og smed derfor trøjen.

JM press
x @ stang
12 @ 47,5 kg
12 @ 47,5 kg
11 @ 47,5 kg - faaaaiil på sidste

Rope pushdowns
x @ 17,5 kg
13 @ 35 kg
12 @ 30 kg
15 @ 25 kg

One-arm pushdowns
15 @ 6,25 kg
15 @ 6,25 kg
15 @ 5 kg

PHAT day 1, week 9: Lower body power day
Legs, legs, legs. OK stærk, i forhold til, at jeg trænede ben for kun to dage siden.

Squat
x @ stang
x @ 60 kg
5 @ 100 kg
3 @ 120 kg
3 @ 147,5 kg
3 @ 147,5 kg
3 @ 147,5 kg

Front squat
10 @ 60 kg
10 @ 80 kg
10 @ 80 kg

Romanian deadlift
- IKKE to tha floor
x @ 60 kg
5 @ 100 kg
6 @ 120 kg
5 @ 120 kg
4 @ 120 kg

Bulgarian split squats
10 @ BW
10 @ BW+10 kg
10 @ BW+14 kg

Leg curls
8 @ 85 kg
5½ @ 90 kg

Cable crunches
15 @ BW
12 @ BW
12 @ BW

Er begyndt på cut, så jeg kan blive ENDNU flottere.

PHAT day 2, week 9: Upper body power day

Bench press
x @ stang
x @ 60 kg
6 @ 100 kg
5 @ 100 kg
5 @ 100 kg
4 @ 100 kg

Dips
10 @ BW
8 @ BW+20 kg
8 @ BW+30 kg
6 @ BW+30 kg

Yates rows
x @ stang
x @ 60 kg
5 @ 110 kg
5 @ 115 kg
5 @ 100 kg
5 @ 100 kg

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

Closegrip pulldowns
10 @ 85 kg
6 @ 90 kg

DB shoulder press
x @ 16 kg
10 @ 26 kg
7 @ 30 kg
6 @ 30 kg

EZ curls
8 @ 46,5 kg
7 @ 44 kg
7 @ 44 kg --> 6 @ 34 kg

EZ skull crushers
10 @ 46,5 kg
10 @ 44 kg
10 @ 44 kg --> 6 @ 34 kg

PHAT day 3, week 9: Back and shoulder hypertrophy day
- På amager med Djasper

Yates rows, speed
x @ stang
x @ 60 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg

Chins (hammer-grip)
8 @ BW kg
8 @ BW+20 kg
7 @ BW+25 kg
6 @ BW+30 kg
3 @ BW+40 kg

Shrugs
x @ 60 kg
10 @ 145 kg
8 @ 150 kg
6 @ 160 kg - grimme

DB CS rows
10 @ 30 kg
10 @ 30 kg
8 @ 30 kg

Plate-loaded rows
15 @ 40 kg
15 @ 80 kg
11 @ 100 kg
15 @ 80 kg

Wide-grip pulldowns
12 @ 60 kg
15 @ 50 kg

DB shoulder press
x @ 16 kg
10 @ 30 kg
10 @ 30 kg
8 @ 30 kg

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

Lateral raises
20 @ 10 kg
15 @ 10 kg
15 @ 10 kg

Billedeupdate

En uges tid inde i cut.

Du er jo Cut dit store svin ;0!

PHAT day 4, week 9: Lower body hypertrophy day

Speed squat
x @ stang
x @ 60 kg
3 @ 100 kg
3 @ 100 kg
3 @ 100 kg
3 @ 100 kg
3 @ 100 kg
3 @ 100 kg

DB Lunges
8 @ 24 kg
8 @ 24 kg
8 @ 24 kg

Romanian deadlift
x @ stang
x @ 60 kg
12 @ 80 kg
12 @ 80 kg
12 @ 80 kg

Leg exstensions
20 @ 80 kg
15 @ 80 kg

Supersetted

Leg curls
20 @ 60 kg
15 @ 60 kg

Hanging leg raises
15 @ BW
10 @ BW

Brutalt som altid - specielt da jeg, ved ankomst, kun havde 40 minutters tid, inden centeret lukkede.

PHAT day 5, week 9: Chest and arms hypertrophy day
- fra i går

Bench press, speed
x @ stang
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg

DB low incline bench press
x @ 26 kg
10 @ 42 kg
8 @ 42 kg - forced på sidste
11 @ 36 kg - forced på sidste

DB flat bench press
12 @ 24 kg
12 @ 22 kg
12 @ 20 kg
- ekstra, shooter-approved, ROM

Cable flies
18 @ 12,5 kg
10 @ 12,5 kg

Hammer curls
x @ 12 kg
8 @ 22 kg
8 @ 20 kg
10 @ 18 kg
8 @ 18 kg

Isolation curls
12 @ 10 kg
10 @ 10 kg

Arnold concentration curls
2 sæt med 6-7 kg

JM press
x @ stang
12 @ 47,5 kg
12 @ 47,5 kg
12 @ 47,5 kg - de sidste var ekstra grimme

Rope pushdowns
3-4 sæt 12-15 reps

One-arm pushdowns
5 sæt, 15-20 reps

PHAT day 1, week 10: Lower body power day
Med vanvids-DOMS i hams ovenpå lørdagens træning. Det gik dog alt sammen alligevel.

Squat
x @ stang
x @ 60 kg
5 @ 100 kg
3 @ 120 kg
3 @ 150 kg
3 @ 150 kg
3 @ 150 kg

Romanian deadlift
- IKKE to tha floor
x @ 60 kg
5 @ 100 kg
6 @ 120 kg
6 @ 120 kg
8 @ 100 kg

Bulgarian split squats
10 @ BW
10 @ BW+12 kg
10 @ BW+12 kg
- Fra boks, ikke bænk i dag. Bænk er vist bedre.

Leg curls
8 @ 85 kg
5½ @ 85 kg
10 @ 75 kg

Cable crunches
6 @ 42,5
10 @ 37,5
x @ 32,5

Bilder mig ind, at cuttet allerede rammer mig styrkemæssigt.

Jeg glemte alt om front squats. Det går nok, skal jo heller ikke være FOR stor.

PHAT day 2, week 10: Upper body power day
Træning i The Gym med the Malchinator!

Bench press
x @ stang
x @ 60 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg

Dips
10 @ BW
8 @ BW+20 kg
6 @ BW+30 kg
6 @ BW+30 kg
6 @ BW+30 kg

Yates rows
x @ stang
x @ 60 kg
x @ 80 kg
5 @ 110 kg
5 @ 110 kg
5 @ 110 kg

Pull-ups
8 @ BW
8 @ BW+10 kg
7 @ BW+20 kg
6 @ BW+20 kg
5 @ BW+20 kg

Closegrip pulldowns
10 @ 80 kg
9 @ 80 kg
8 @ 80 kg
10 @ 70 kg

DB shoulder press
3-4 sæt

EZ curls
8 @ stang+20 kg
7 @ stang+30 kg
6 @ stang+30 kg

EZ skull crushers
10 @ stang+30 kg
10 @ stang+30 kg
10 @ stang+30 kg

PHAT day 5, week 10: Chest and arms hypertrophy day
Trænede ryg/skulder torsdag og ben lørdag. Det fik jeg sgu ikke lige logget.

DB low incline bench press
x @ 26 kg
10 @ 42 kg
7 @ 42 kg - fail på nummer 8..
6 @ 42 kg
6 @ 42 kg

DB flat bench press
15 @ 24 kg
12 @ 24 kg
12 @ 24 kg
12 @ 24 kg
- ekstra, shooter-approved, ROM

Bench press
Skulle ha' været speed, men bænkpressen var optaget da jeg kom, og der var ingen juice i pecs efter de første to øvelser.
10 @ 60 kg
10 @ 60 kg
9 @ 60 kg

Cable flies
15 @ 12,5 kg
12 @ 12,5 kg
15 @ 10 kg

Hammer curls
12 @ 20 kg
10 @ 20 kg
8 @ 20 kg
10 @ 18 kg

Isolation curls
15 @ 9 kg
12 @ 9 kg
12 @ 9 kg

Arnold concentration curls
15 @ 6 kg
15 @ 6 kg

JM press
x @ stang
12 @ 50 kg
8 @ 50 kg
10 @ 40 kg
8 @ 40 kg

Rope pushdowns
11 @ 32,5 kg
12 @ 30 kg
12 @ 27,5 kg

One-arm pushdowns
15 @ 6,25 kg
15 @ 6,25 kg

PHAT day 1, week 11: Lower body power day

Squat
x @ stang
x @ 60 kg
5 @ 100 kg
3 @ 125 kg
3 @ 152,5 kg
2 @ 152,5 kg - grim 2'er
1 @ 152,5 kg
3 @ 140 kg
15 @ 100 kg
- Fik en lille fiber i upper back, så måtte droppe dødløften.

Bulgarian split squats
10 @ BW
10 @ BW+10 kg
10 @ BW+14 kg
10 @ BW+18 kg
10 @ BW+22 kg

Leg curls supersetted hanging leg raises
10 @ 80 kg --> 15 @ BW
10 @ 90 kg --> 15 @ BW
6 @ 100 kg --> 15 @ BW
8 @ 90 kg --> 12 @ BW
10 @ 80 kg --> 12 @ BW
- måske et sæt mere på 90.

Calf raises
3-4 sæt

PHAT day 2, week 11: Upper body power day

Bench press
x @ stang
x @ 60 kg
3 @ 80 kg
7 @ 100 kg
7 @ 100 kg
5 @ 100 kg
7 @ 90 kg
6 @ 90 kg

Dips
10 @ BW
10 @ BW+20 kg
10 @ BW+20 kg
10 @ BW+20 kg
10 @ BW+20 kg
10 @ BW+20 kg
10 @ BW+20 kg
8 @ BW+20 kg

Yates rows
x @ stang
x @ 60 kg
10 @ 80 kg
10 @ 90 kg
10 @ 100 kg
10 @ 110 kg
8 @ 115 kg
5 @ 115 kg
10 @ 100 kg
- Godt med cheat og bælte

Pull-ups
8 @ BW
6 @ BW+10 kg
10 @ BW
10 @ BW
9 @ BW
8 @ BW
- sådan ca

DB shoulder press
10 @ 24 kg
10 @ 24 kg
10 @ 24 kg
10 @ 24 kg

EZ curls
x @ stang
10 @ 44 kg
8 @ 44 kg
7 @ 44 kg

EZ skull crushers
10 @ 44 kg
10 @ 44 kg
8 @ 44 kg

PHAT day 3, week 11: Back and shoulder hypertrophy day
Var træt af PHAT-tilgangen med få sæt og relativt mange øvelser. Så i dag var der volumen for alle pengene. Relativt korte pauser. Ekstra korte på skulderdelen, da jeg var lidt i tidsnød.

Yates rows, speed
x @ stang
x @ 60 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg
3 @ 90 kg

Chins (hammer-grip)
8 @ BW kg
8 @ BW+10 kg
8 @ BW+20 kg
8 @ BW+10 kg
8 @ BW+10 kg
8 @ BW+10 kg
8 @ BW+10 kg
8 @ BW
8 @ BW
8 @ BW
8 @ BW
8 @ BW
8 @ BW
8 @ BW
- Måske et sæt mere med BW

Shrugs
x @ 90 kg
8 @ 140 kg
8 @ 140 kg
8 @ 130 kg
8 @ 130 kg
15 @ 120 kg
15 @ 120 kg

Chest-supported DB rows
8 @ 24 kg
8 @ 30 kg
8 @ 30 kg
8 @ 30 kg
8 @ 30 kg
8 @ 30 kg
8 @ 30 kg

BB shoulder press
x @ stang
8 @ 60 kg
7 @ 60 kg
8 @ 50 kg
8 @ 50 kg
7 @ 50 kg
10 @ 40 kg

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

Rear delt, cable (begge arme samtidig)
x @ 5 kg
12 @ 7,5 kg
12 @ 7,5 kg
12 @ 7,5 kg

Welcome to swoletown

PHAT day 4, week 11: Lower body hypertrophy day

Speed squat
x @ stang
x @ 60 kg
3 @ 100 kg
3 @ 100 kg
3 @ 100 kg
3 @ 100 kg
3 @ 100 kg
3 @ 100 kg
- Stop i bunden på alle reps

Romanian deadlift
x @ stang
x @ 60 kg
12 @ 85 kg
12 @ 85 kg
12 @ 85 kg

DB Lunges
8 @ 26 kg
8 @ 26 kg
8 @ 26 kg

Leg curls
15 @ 65 kg
15 @ 60 kg
15 @ 60 kg

Supersetted

Hanging leg raises
15 @ BW
15 @ BW
12 @ BW

Calf raises
15 @ 200 kg
15 @ 200 kg
12 @ 200 kg

Leg exstensions
15 @ 80 kg
15 @ 80 kg
15 @ 80 kg

Big legs, YAAAAAHHRHRHRHRHRHRHHRHRHHR

PHAT day 5, week 11: Chest and arms hypertrophy day

Bench press, speed
x @ stang
x @ 60 kg
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg
3 @ 80 kg

DB low incline bench press
x @ 26 kg
15 @ 34 kg
13 @ 34 kg
12 @ 34 kg
10 @ 34 kg

DB bench press
15 @ 22 kg
15 @ 22 kg
15 @ 22 kg
- Ekstra, Shooter-approved, ROM

Cable flies supersetted push-ups
20 @ 12,5 kg --> 15 @ BW
18 @ 12,5 kg --> 12 @ BW

Hammer curls
10 @ 22 kg
8 @ 22 kg
8 @ 20 kg
8 @ 20 kg
9 @ 18 kg
8 @ 18 kg

Isolation curls
10 @ 19 kg
10 @ 10 kg
10 @ 10 kg

JM press
x @ stang
15 @ 50 kg
9 @ 50 kg
8 @ 50 kg
9 @ 50 kg - Philip kom lige og spottede en ekstra ud
8 @ 40 kg

Rope pushdowns
13 @ 35 kg
9 @ 35 kg
13 @ 30 kg
xx @ 30 kg

One-arm pushdowns
15 @ 6,25 kg
15 @ 6,25 kg

PHAT day 1, week 12: Lower body power day

Squat
x @ stang
x @ 60 kg
5 @ 100 kg
10 @ 120 kg
10 @ 120 kg
8 @ 120 kg
8 @ 120 kg
- Masser' brøl, masser' reps

Front squat
10 @ 60 kg
10 @ 80 kg
6 @ 80 kg

Romanian deadlift
- IKKE to tha floor
x @ 60 kg
10 @ 100 kg
6 @ 110 kg
6 @ 110 kg
8 @ 100 kg

Bulgarian split squats
10 @ BW
10 @ BW+16 kg
10 @ BW+16 kg

Tri-set til slut
Leg curls
12 @ 70 kg
12 @ 70 kg
12 @ 70 kg

Supersetted

Cable crunches
10 @ 42,5 kg
8 @ 42,5 kg
7 @ 40 kg

Supersetted

Leg press calf raises
15 @ 200 kg
15 @ 200 kg
13 @ 200 kg