D 22.10.09
Abs
Leg raises - Crunches ( rest 30 sek)
1x25 >>>>> 1x15
1x25 >>>>> 1x12
1x25 >>>>> 1x12
Cardio
20 min on stationary bike.
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D 23.10.09
Chest - Back
INC DB press - DB rows ( Modified superset, 1 min rest)
1x10 40kg >>>>>>> 1x10 42kg
1x10 40kg >>>>>>> 1x10 42kg
DB Bench press - Pulldowns (Modified superset, 1min rest)
1x10 42kg >>>> 1x10 85kg
1x10 42kg >>>> 1x10 85kg
Delts
Bent-over DB laterals - DB shoulder press (Modified superset, 1 min rest)
1x10 16kg >>>>>>>>> 1x10 30kg
1x10 16kg >>>>>>>>> 1x10 30kg
Biceps - Triceps
INC DB curls - DB triceps extensions ( modified superset, 1 min rest)
1x10 16kg >> 1x10 37kg
1x10 16kg >> 1x10 40kg
1x10 16kg >> 1x10 40kg
Legs
DB lunges - Leg curls (modified superset, 1min rest)
1x10 16kg > 1x10 25kg
1x10 16kg > 1x10 25kg
Squat - Calf raises (modified superset, 1 min rest)
1x10 120kg >> 1x10 120kg
1x10 120kg >> 1x10 120kg
1x10 120kg >> 1x10 120kg
Pwo
40g bodylab isolat
75g bodylab carbs
Chest - Back
INC DB press - DB rows ( Modified superset, 1 min rest)
1x10 40kg >>>>>>> 1x10 42kg
1x10 40kg >>>>>>> 1x10 42kg
DB Bench press - Pulldowns (Modified superset, 1min rest)
1x10 42kg >>>> 1x10 85kg
1x10 42kg >>>> 1x10 85kg
Delts
Bent-over DB laterals - DB shoulder press (Modified superset, 1 min rest)
1x10 16kg >>>>>>>>> 1x10 30kg
1x10 16kg >>>>>>>>> 1x10 30kg
Biceps - Triceps
INC DB curls - DB triceps extensions ( modified superset, 1 min rest)
1x10 16kg >> 1x10 37kg
1x10 16kg >> 1x10 40kg
1x10 16kg >> 1x10 40kg
Legs
DB lunges - Leg curls (modified superset, 1min rest)
1x10 16kg > 1x10 25kg
1x10 16kg > 1x10 25kg
Squat - Calf raises (modified superset, 1 min rest)
1x10 120kg >> 1x10 120kg
1x10 120kg >> 1x10 120kg
1x10 120kg >> 1x10 120kg
Pwo
40g bodylab isolat
75g bodylab carbs
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D 26.10.09
Delts
DB shoulder press - Bent-over DB laterals (modified superset, 30 sek rest)
1x12 30kg >>>>>>> 1x12 17kg
1x12 30kg >>>>>>> 1x12 17kg
1x10 30kg >>>>>>> 1x10 17kg
1x10 30kg >>>>>>> 1x10 17kg
Biceps
DB curls - Lying DB triceps extensions ( superset)
1x12 20kg >>> 1x12 16kg
1x12 20kg >>> 1x12 16kg
1x10 20kg >>> 1x12 16kg
1x10 20kg >>> 1x10 16kg
INC DB curls - DB triceps extensions (superset)
1x12 15kg >>> 1x15 37kg
1x12 15kg >>> 1x15 37kg
1x10 15kg >>> 1x12 40kg
1x10 15kg >>> 1x12 40kg
Pwo
40g bodylab isolat
80g bodylab carbs
Delts
DB shoulder press - Bent-over DB laterals (modified superset, 30 sek rest)
1x12 30kg >>>>>>> 1x12 17kg
1x12 30kg >>>>>>> 1x12 17kg
1x10 30kg >>>>>>> 1x10 17kg
1x10 30kg >>>>>>> 1x10 17kg
Biceps
DB curls - Lying DB triceps extensions ( superset)
1x12 20kg >>> 1x12 16kg
1x12 20kg >>> 1x12 16kg
1x10 20kg >>> 1x12 16kg
1x10 20kg >>> 1x10 16kg
INC DB curls - DB triceps extensions (superset)
1x12 15kg >>> 1x15 37kg
1x12 15kg >>> 1x15 37kg
1x10 15kg >>> 1x12 40kg
1x10 15kg >>> 1x12 40kg
Pwo
40g bodylab isolat
80g bodylab carbs
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D 27.10.09
Forlår
Squat - Leg extensions ( superset )
1x12 130kg >>>>>> 1x12 30kg
1x12 130kg >>>>>> 1x12 30kg
1x12 130kg >>>>>> 1x12 30kg
1x12 130kg >>>>>> 1x12 30kg
Leg press
1x15 250kg
1x15 250kg
Calf
Seated calf raises - Standing calf raises ( Superset )
1x12 50kg >>>>>>>>>>>> 1x12 110kg
1x12 45kg >>>>>>>>>>>> 1x10 100kg
1x10 40kg >>>>>>>>>>>> 1x10 90kg
Pwo
40g bodylab isolat
80g bodylab carbs
Forlår
Squat - Leg extensions ( superset )
1x12 130kg >>>>>> 1x12 30kg
1x12 130kg >>>>>> 1x12 30kg
1x12 130kg >>>>>> 1x12 30kg
1x12 130kg >>>>>> 1x12 30kg
Leg press
1x15 250kg
1x15 250kg
Calf
Seated calf raises - Standing calf raises ( Superset )
1x12 50kg >>>>>>>>>>>> 1x12 110kg
1x12 45kg >>>>>>>>>>>> 1x10 100kg
1x10 40kg >>>>>>>>>>>> 1x10 90kg
Pwo
40g bodylab isolat
80g bodylab carbs
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Et squat og legexstension superset 
Det er BB Rene 
Det er btw. fedt at køre legpress efter en hård omgang squat!
Kører det ok med knæet?
Det er BB Rene Det er btw. fedt at køre legpress efter en hård omgang squat!
Kører det ok med knæet?
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8800 skrev:Et squat og legexstension superset
Det er btw. fedt at køre legpress efter en hård omgang squat!
Kører det ok med knæet?
Ja er du gal det er hardcore at supersette de to øvelser..
Joo, det går lidt op og ned. Jeg kører mellem 130-160kg i squat nu, men der er til meget mere, men så begynder jeg at få problemer med knæet, derfor jeg kører superset så lår er pre exhausted inden squat. SYGT PUMP
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Ja the pump må være voldsomt 
Vil du med fordel kunne bruge knævarmere eller vil det være farligt, da du så måske ignorerer kroppens faresignaler?
Vil du med fordel kunne bruge knævarmere eller vil det være farligt, da du så måske ignorerer kroppens faresignaler?
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8800 skrev:Ja the pump må være voldsomt
Vil du med fordel kunne bruge knævarmere eller vil det være farligt, da du så måske ignorerer kroppens faresignaler?
Jo det hjælper lidt på det.. Nej er stille og roligt ved at finde ud af hvor meget jeg kan presse knæet uden at belastet det for meget.
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D 28.10.09
Chest - Back ( supersettet )
INC DB press - Pull-ups (wg) ( Superset ) Efterfulgt af 1 min pause
1x10 45kg >>>>>>> 1x10 bw
1x10 42kg >>>>>>> 1x8 bw
1x10 40kg >>>>>>> 1x8 bw
1x10 37kg >>>>>>> 1x8 bw
Chest Dips - Pulldowns ( reverse-grip ) (superset) Efterfulgt af 1 min pause.
1x15 bw + 15kg > 1x12 75kg
1x12 bw + 20kg > 1x10 75kg
1x12 bw + 20kg > 1x10 70kg
1x12 bw + 20kg > 1x12 70kg
DB shrugs
1x12 45kg
1x12 42kg
1x12 42kg
Abs
Leg raises - Crunches ( 30 sek rest )
1x25 >>>>>>>>>> 1x15
1x20 >>>>>>>>>> 1x12
1x20 >>>>>>>>>> 1x10
Cardio
15 min on stationary bike
Pwo
40g bodylab isolat
75g bodylab carbs
Chest - Back ( supersettet )
INC DB press - Pull-ups (wg) ( Superset ) Efterfulgt af 1 min pause
1x10 45kg >>>>>>> 1x10 bw
1x10 42kg >>>>>>> 1x8 bw
1x10 40kg >>>>>>> 1x8 bw
1x10 37kg >>>>>>> 1x8 bw
Chest Dips - Pulldowns ( reverse-grip ) (superset) Efterfulgt af 1 min pause.
1x15 bw + 15kg > 1x12 75kg
1x12 bw + 20kg > 1x10 75kg
1x12 bw + 20kg > 1x10 70kg
1x12 bw + 20kg > 1x12 70kg
DB shrugs
1x12 45kg
1x12 42kg
1x12 42kg
Abs
Leg raises - Crunches ( 30 sek rest )
1x25 >>>>>>>>>> 1x15
1x20 >>>>>>>>>> 1x12
1x20 >>>>>>>>>> 1x10
Cardio
15 min on stationary bike
Pwo
40g bodylab isolat
75g bodylab carbs
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
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D 29.10.09
Delts
DB shoulder press - Bent-over DB laterals ( superset )
1x12 30kg >>>>>>>>>>> 1x12 18kg
1x12 30kg >>>>>>>>>>> 1x12 18kg
1x10 30kg >>>>>>>>>>> 1x12 18kg
1x10 30kg >>>>>>>>>>> 1x10 18kg
Biceps - Triceps
DB curls - Lying DB extensions ( superset )
1x12 20kg >>>>>>>>> 1x12 16kg
1x12 20kg >>>>>>>>> 1x12 16kg
1x10 20kg >>>>>>>>> 1x12 16kg
1x10 18kg >>>>>>>>> 1x10 16kg
INC DB curls - Overhead DB extensions ( superset )
1x12 15kg >>>>>>> 1x12 40kg
1x12 14kg >>>>>>> 1x12 40kg
1x10 14kg >>>>>>> 1x10 40kg
1x10 14kg >>>>>>> 1x10 40kg
Pwo
40g bodylab isolat
80g bodylab carbs
Delts
DB shoulder press - Bent-over DB laterals ( superset )
1x12 30kg >>>>>>>>>>> 1x12 18kg
1x12 30kg >>>>>>>>>>> 1x12 18kg
1x10 30kg >>>>>>>>>>> 1x12 18kg
1x10 30kg >>>>>>>>>>> 1x10 18kg
Biceps - Triceps
DB curls - Lying DB extensions ( superset )
1x12 20kg >>>>>>>>> 1x12 16kg
1x12 20kg >>>>>>>>> 1x12 16kg
1x10 20kg >>>>>>>>> 1x12 16kg
1x10 18kg >>>>>>>>> 1x10 16kg
INC DB curls - Overhead DB extensions ( superset )
1x12 15kg >>>>>>> 1x12 40kg
1x12 14kg >>>>>>> 1x12 40kg
1x10 14kg >>>>>>> 1x10 40kg
1x10 14kg >>>>>>> 1x10 40kg
Pwo
40g bodylab isolat
80g bodylab carbs
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
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D 31.10.09
Chest - Back
INC DB press Chin-ups ( superset )
1x12 42kg >>>>>>> 1x8 bw
1x12 42kg >>>>>>> 1x8 bw
1x12 42kg >>>>>>> 1x8 bw
1x10 42kg >>>>>>> 1x8 bw
Chest dips Pulldowns (wg) ( superset )
1x12 bw + 20kg >>> 1x12 75kg
1x12 bw + 20kg >>> 1x12 75kg
1x12 bw + 20kg >>> 1x12 75kg
1x12 bw + 20kg >>> 1x10 70kg
DB shrugs
1x12 42kg
1x12 42kg
1x12 42kg
Abs
Leg raises - Crunches ( modified superset, 30 sek rest )
1x25 >>>>>>>>>> 1x15
1x20 >>>>>>>>>> 1x15
1x20 >>>>>>>>>> 1x12
Pwo
40g bodylab isolat
80g bodylab carbs
Chest - Back
INC DB press Chin-ups ( superset )
1x12 42kg >>>>>>> 1x8 bw
1x12 42kg >>>>>>> 1x8 bw
1x12 42kg >>>>>>> 1x8 bw
1x10 42kg >>>>>>> 1x8 bw
Chest dips Pulldowns (wg) ( superset )
1x12 bw + 20kg >>> 1x12 75kg
1x12 bw + 20kg >>> 1x12 75kg
1x12 bw + 20kg >>> 1x12 75kg
1x12 bw + 20kg >>> 1x10 70kg
DB shrugs
1x12 42kg
1x12 42kg
1x12 42kg
Abs
Leg raises - Crunches ( modified superset, 30 sek rest )
1x25 >>>>>>>>>> 1x15
1x20 >>>>>>>>>> 1x15
1x20 >>>>>>>>>> 1x12
Pwo
40g bodylab isolat
80g bodylab carbs
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
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D 2.11.09
Delts - Biceps - Triceps
DB shoulder press - Bent-over DB rear laterals ( superset )
1x12 30kg >>>>>>>>>>> 1x12 18kg
1x12 30kg >>>>>>>>>>> 1x12 18kg
1x10 30kg >>>>>>>>>>> 1x10 18kg
1x10 30kg >>>>>>>>>>> 1x10 18kg
DB curls - Lying DB extensions ( superset )
1x12 20kg >>>>>>>>> 1x12 16kg
1x12 20kg >>>>>>>>> 1x12 16kg
1x10 20kg >>>>>>>>> 1x12 16kg
1x10 20kg >>>>>>>>> 1x10 16kg
INC DB curls - Overhead DB extensions ( superset )
1x12 14kg >>>>>>> 1x12 40kg
1x12 14kg >>>>>>> 1x12 40kg
1x10 14kg >>>>>>> 1x12 40kg
1x10 14kg >>>>>>> 1x10 40kg
Seated DB laterals - DB concentrations curls - Dips ( Triset )
1x12 14kg >>>>>>>>>>>> 1x12 12kg >>>>>>>>>>>>>>>> 1x20 bw
1x12 14kg >>>>>>>>>>>> 1x12 12kg >>>>>>>>>>>>>>>> 1x20 bw
1x12 14kg >>>>>>>>>>>> 1x12 12kg >>>>>>>>>>>>>>>> 1x18 bw
Cardio
10 min on stationary bike
Pwo
40g bodylab isolat
80g bodylab carbs
Delts - Biceps - Triceps
DB shoulder press - Bent-over DB rear laterals ( superset )
1x12 30kg >>>>>>>>>>> 1x12 18kg
1x12 30kg >>>>>>>>>>> 1x12 18kg
1x10 30kg >>>>>>>>>>> 1x10 18kg
1x10 30kg >>>>>>>>>>> 1x10 18kg
DB curls - Lying DB extensions ( superset )
1x12 20kg >>>>>>>>> 1x12 16kg
1x12 20kg >>>>>>>>> 1x12 16kg
1x10 20kg >>>>>>>>> 1x12 16kg
1x10 20kg >>>>>>>>> 1x10 16kg
INC DB curls - Overhead DB extensions ( superset )
1x12 14kg >>>>>>> 1x12 40kg
1x12 14kg >>>>>>> 1x12 40kg
1x10 14kg >>>>>>> 1x12 40kg
1x10 14kg >>>>>>> 1x10 40kg
Seated DB laterals - DB concentrations curls - Dips ( Triset )
1x12 14kg >>>>>>>>>>>> 1x12 12kg >>>>>>>>>>>>>>>> 1x20 bw
1x12 14kg >>>>>>>>>>>> 1x12 12kg >>>>>>>>>>>>>>>> 1x20 bw
1x12 14kg >>>>>>>>>>>> 1x12 12kg >>>>>>>>>>>>>>>> 1x18 bw
Cardio
10 min on stationary bike
Pwo
40g bodylab isolat
80g bodylab carbs
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
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Her er et status billed ad benene.. Selvom massen er kommet godt med mangler der stadig symmetri..
- Vedhæftede filer
-
-
Sidst rettet af Brutalis_81 3. nov 2009, 10:08, rettet i alt 1 gang.
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
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Det ser super godt ud Rene 
Ang. symmetri tror jeg aldrig du vil komme over det (psykisk). Du vil altid tro at dit skadet ben er mindre og ringere i muskulaturen. Men det er med sikkerhed kun dig selv der ser det. Måske ikke nu, men senere hen
Ang. symmetri tror jeg aldrig du vil komme over det (psykisk). Du vil altid tro at dit skadet ben er mindre og ringere i muskulaturen. Men det er med sikkerhed kun dig selv der ser det. Måske ikke nu, men senere hen
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- Styrkeliste
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Det ser som altid voldsomt ud Rene. Jeg viste lige billederne, helt fra dine DM billeder, til lige efter skaden og så indtil nu, til min svigermor som er gammel fys. Hun var virkelig imponeret! Det er nogle motherfucking lårbasser!
The Mousepants blog
https://mussetrussen.wordpress.com/
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Ser super ud Rene
Træner du unilateralt? Ellers kan dit højre lår jo godt finde på at overtage.
Træner du unilateralt? Ellers kan dit højre lår jo godt finde på at overtage.
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Poli - Tak. Jamen du har til dels ret, dog synes jeg forskellen er tydligere irl. Der er stadig 2-3 cm forskel på mine lår..
Mussetrussen - Jeg takker mange gange. Var selv lige til kontrol hos lægen der opererede mig.. Han var dybt forbavset over min fremgang. Han havde ikk set nogen lignede før.
Fatboy - jo kører til tider et ben af gangen, f.eks i ben press, lunges, leg extensions og leg curls.
Mussetrussen - Jeg takker mange gange. Var selv lige til kontrol hos lægen der opererede mig.. Han var dybt forbavset over min fremgang. Han havde ikk set nogen lignede før.
Fatboy - jo kører til tider et ben af gangen, f.eks i ben press, lunges, leg extensions og leg curls.
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
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D 3.11.09
Legs
Squat
1x12 140kg
1x10 140kg
1x10 140kg
1x10 140kg
Barbell lunges
1x10 30kg
1x10 30kg
1x10 30kg
Leg extensions
1x15 30kg
1x15 30kg
1x15 30kg
Leg curls - Standing calf raises ( superset )
1x12 25kg >>>>>>>>>> 1x12 120kg
1x12 30kg >>>>>>>>>> 1x12 120kg
1x12 30kg >>>>>>>>>> 1x12 110kg
1x12 30kg >>>>>>>>>> 1x12 110kg
Seated calf raises
1x12 45kg
1x12 40kg
1x10 40kg
1x10 40kg
Pwo
40g bodylab isolat
80g bodylab carbs
Legs
Squat
1x12 140kg
1x10 140kg
1x10 140kg
1x10 140kg
Barbell lunges
1x10 30kg
1x10 30kg
1x10 30kg
Leg extensions
1x15 30kg
1x15 30kg
1x15 30kg
Leg curls - Standing calf raises ( superset )
1x12 25kg >>>>>>>>>> 1x12 120kg
1x12 30kg >>>>>>>>>> 1x12 120kg
1x12 30kg >>>>>>>>>> 1x12 110kg
1x12 30kg >>>>>>>>>> 1x12 110kg
Seated calf raises
1x12 45kg
1x12 40kg
1x10 40kg
1x10 40kg
Pwo
40g bodylab isolat
80g bodylab carbs
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
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Gode stænger til trods for skaden. Det er godt at se, at det kan lade sig gøre at pakke masse igen relativ hurtigt, når man selv er igang med et genoptræningsforløb.
Hvordan ser kalvene ud?
Hvordan ser kalvene ud?
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GoingBiG skrev:Gode stænger til trods for skaden. Det er godt at se, at det kan lade sig gøre at pakke masse igen relativ hurtigt, når man selv er igang med et genoptræningsforløb.
Hvordan ser kalvene ud?
Yes. Man skal bare tro på det, og selvfølgelig arbejde hårdt for at det lykkedes
Læggene er godt med, er faktisk bedre end nogensinde. Skal nok lige få taget et billed.
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
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Det er satme et par solide wheelz!
Geisha is... Japanese girl!
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D 4.11.09
Chest - Back - Abs
INC DB press - Chin-ups ( superset )
1x12 42kg >>>>>>> 1x10 bw
1x12 40kg >>>>>>> 1x10 bw
1x10 40kg >>>>>>> 1x8 bw
1x12 37kg >>>>>>> 1x8 bw
Machine dips - Pulldowns ( wg ) ( superset )
1x12 200 pund >>>> 1x12 75kg
1x12 200 pund >>>> 1x10 80kg
1x12 200 pund >>>> 1x10 80kg
1x12 200 pund >>>> 1x12 75kg
DB shrugs
1x12 42kg
1x12 42kg
1x12 42kg
DB rows - DB bench press ( superset )
1x12 42kg >>>>>>>>> 1x10 40kg
1x12 42kg >>>>>>>>> 1x10 40kg
1x12 42kg >>>>>>>>> 1x10 37kg
Abs
Leg raises - Crunches ( modified superset, 30 sek rest )
1x25 >>>>>>>>>> 1x15
1x20 >>>>>>>>>> 1x15
1x20 >>>>>>>>>> 1x12
Pwo
40g bodylab isolat
80g bodylab carbs
Chest - Back - Abs
INC DB press - Chin-ups ( superset )
1x12 42kg >>>>>>> 1x10 bw
1x12 40kg >>>>>>> 1x10 bw
1x10 40kg >>>>>>> 1x8 bw
1x12 37kg >>>>>>> 1x8 bw
Machine dips - Pulldowns ( wg ) ( superset )
1x12 200 pund >>>> 1x12 75kg
1x12 200 pund >>>> 1x10 80kg
1x12 200 pund >>>> 1x10 80kg
1x12 200 pund >>>> 1x12 75kg
DB shrugs
1x12 42kg
1x12 42kg
1x12 42kg
DB rows - DB bench press ( superset )
1x12 42kg >>>>>>>>> 1x10 40kg
1x12 42kg >>>>>>>>> 1x10 40kg
1x12 42kg >>>>>>>>> 1x10 37kg
Abs
Leg raises - Crunches ( modified superset, 30 sek rest )
1x25 >>>>>>>>>> 1x15
1x20 >>>>>>>>>> 1x15
1x20 >>>>>>>>>> 1x12
Pwo
40g bodylab isolat
80g bodylab carbs
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
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D 5.11.09
Delts - Biceps - Triceps
DB shoulder press - Bent-over DB rear laterals ( Superset )
1x12 30kg >>>>>>> 1x10 20kg
1x10 30kg >>>>>>> 1x10 20kg
1x10 27kg >>>>>>> 1x10 20kg
1x10 27kg >>>>>>> 1x10 20kg
DB curls - Lying DB extensions ( Superset )
1x15 20kg >>>>>>>> 1x10 17kg
1x12 20kg >>>>>>>> 1x10 17kg
1x12 20kg >>>>>>>> 1x10 17kg
1x10 20kg >>>>>>>> 1x10 16kg
INC DB curls - Overhead DB extensions ( Superset )
1x12 14kg >>>>>>> 1x12 40kg
1x12 14kg >>>>>>> 1x10 40kg
1x12 14kg >>>>>>> 1x10 40kg
Seated DB laterals - DB concentrations curls - Pushdowns ( Triset )
1x10 16kg >>>>>>>>>>>> 1x10 14kg >>>>>>>>>>>>>>>> 1x15 70kg
1x10 16kg >>>>>>>>>>>> 1x10 14kg >>>>>>>>>>>>>>>> 1x12 75kg
1x10 14kg >>>>>>>>>>>> 1x12 12kg >>>>>>>>>>>>>>>> 1x12 75kg
Pwo
40g bodylab isolat
80g bodylab carbs
Delts - Biceps - Triceps
DB shoulder press - Bent-over DB rear laterals ( Superset )
1x12 30kg >>>>>>> 1x10 20kg
1x10 30kg >>>>>>> 1x10 20kg
1x10 27kg >>>>>>> 1x10 20kg
1x10 27kg >>>>>>> 1x10 20kg
DB curls - Lying DB extensions ( Superset )
1x15 20kg >>>>>>>> 1x10 17kg
1x12 20kg >>>>>>>> 1x10 17kg
1x12 20kg >>>>>>>> 1x10 17kg
1x10 20kg >>>>>>>> 1x10 16kg
INC DB curls - Overhead DB extensions ( Superset )
1x12 14kg >>>>>>> 1x12 40kg
1x12 14kg >>>>>>> 1x10 40kg
1x12 14kg >>>>>>> 1x10 40kg
Seated DB laterals - DB concentrations curls - Pushdowns ( Triset )
1x10 16kg >>>>>>>>>>>> 1x10 14kg >>>>>>>>>>>>>>>> 1x15 70kg
1x10 16kg >>>>>>>>>>>> 1x10 14kg >>>>>>>>>>>>>>>> 1x12 75kg
1x10 14kg >>>>>>>>>>>> 1x12 12kg >>>>>>>>>>>>>>>> 1x12 75kg
Pwo
40g bodylab isolat
80g bodylab carbs
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
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Shit formen er ond Rene!
Benene er virkelig kommet godt med igen Der mangler ikke meget i forhold til fordoms størrelse 
Benene er virkelig kommet godt med igen
Der mangler ikke meget i forhold til fordoms størrelse Thomas Bay
Idrætsfysioterapeut og fysisk træner
Indehaver af Sport112.dk, FysioDanmark Holstebro og FysioDanmark Videbæk
Idrætsfysioterapeut og fysisk træner
Indehaver af Sport112.dk, FysioDanmark Holstebro og FysioDanmark Videbæk
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Bay skrev:Shit formen er ond Rene!
Benene er virkelig kommet godt med igen
Tak skal du ha Bay !
Nej der mangler måske lidt endnu, men tilgengæld er læggen blevet betydligt forbedret. Desværre kan jeg ikk gi den ret meget gas med baglår. Håber det bliver bedre med tiden..
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
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D 11.11.09
Delts - Biceps - Triceps
DB shoulder press - Bent-over DB laterals ( Superset )
1x12 30kg >>>>>>>>>>>> 1x10 20kg
1x10 30kg >>>>>>>>>>>> 1x10 20kg
1x10 30kg >>>>>>>>>>>> 1x10 20kg
1x10 30kg >>>>>>>>>>>> 1x10 20kg
DB curls - Lying DB extensions ( Superset )
1x10 22kg >>> 1x10 17kg
1x10 22kg >>> 1x10 17kg
1x10 20kg >>> 1x10 16kg
INC DB curls - Overhead DB extensions ( Superset )
1x12 14kg >>>>>>> 1x12 40kg
1x12 14kg >>>>>>> 1x10 40kg
1x10 14kg >>>>>>> 1x10 40kg
Seated DB laterals - DB concentrations curls - Pushdowns ( Triset )
1x12 14kg >>>>>>>>>>>> 1x10 14kg >>>>>>>>>>>>>>>> 1x15 35kg
1x12 14kg >>>>>>>>>>>> 1x10 14kg >>>>>>>>>>>>>>>> 1x12 40kg
1x12 14kg >>>>>>>>>>>> 1x10 14kg >>>>>>>>>>>>>>>> 1x12 40kg
Reverse pec-deck - Machine high curls - Triceps dips ( Triset )
1x10 45kg >>>>>>>>>>> 1x12 40kg >>>>>>>>>>>>> 1x20 bw
1x10 45kg >>>>>>>>>>> 1x12 40kg >>>>>>>>>>>>> 1x20 bw
1x10 45kg >>>>>>>>>>> 1x12 40kg >>>>>>>>>>>>> 1x16 bw
Pwo
40g bodylab isolat
80g bodylab carbs
Delts - Biceps - Triceps
DB shoulder press - Bent-over DB laterals ( Superset )
1x12 30kg >>>>>>>>>>>> 1x10 20kg
1x10 30kg >>>>>>>>>>>> 1x10 20kg
1x10 30kg >>>>>>>>>>>> 1x10 20kg
1x10 30kg >>>>>>>>>>>> 1x10 20kg
DB curls - Lying DB extensions ( Superset )
1x10 22kg >>> 1x10 17kg
1x10 22kg >>> 1x10 17kg
1x10 20kg >>> 1x10 16kg
INC DB curls - Overhead DB extensions ( Superset )
1x12 14kg >>>>>>> 1x12 40kg
1x12 14kg >>>>>>> 1x10 40kg
1x10 14kg >>>>>>> 1x10 40kg
Seated DB laterals - DB concentrations curls - Pushdowns ( Triset )
1x12 14kg >>>>>>>>>>>> 1x10 14kg >>>>>>>>>>>>>>>> 1x15 35kg
1x12 14kg >>>>>>>>>>>> 1x10 14kg >>>>>>>>>>>>>>>> 1x12 40kg
1x12 14kg >>>>>>>>>>>> 1x10 14kg >>>>>>>>>>>>>>>> 1x12 40kg
Reverse pec-deck - Machine high curls - Triceps dips ( Triset )
1x10 45kg >>>>>>>>>>> 1x12 40kg >>>>>>>>>>>>> 1x20 bw
1x10 45kg >>>>>>>>>>> 1x12 40kg >>>>>>>>>>>>> 1x20 bw
1x10 45kg >>>>>>>>>>> 1x12 40kg >>>>>>>>>>>>> 1x16 bw
Pwo
40g bodylab isolat
80g bodylab carbs
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
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- Styrkeliste
- - Bænkpres: 160.00
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- Logbog: Vis logbog
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D 12.11.09
Legs
Front squat
1x10 100kg
1x10 100kg
1x8 110kg
1x8 110kg
Leg press ( single leg )
1x10 160kg
1x10 160kg
1x10 160kg
1x10 160kg
Leg extensions
1x15 30kg
1x12 35kg
1x12 35kg
Leg curls (single leg ) - Barbell lunges ( Superset )
1x12 10kg >>>>>>>>>>>>>> 1x10 30kg
1x10 10kg >>>>>>>>>>>>>> 1x10 30kg
1x10 10kg >>>>>>>>>>>>>> 1x10 30kg
Seated calf raises
1x12 50kg
1x12 45kg
1x12 45kg
1x12 45kg
Standing calf raises
1x10 110kg
1x10 110kg
1x10 110kg
Pwo
40g bodylab isolat
80g bodylab carbs
Legs
Front squat
1x10 100kg
1x10 100kg
1x8 110kg
1x8 110kg
Leg press ( single leg )
1x10 160kg
1x10 160kg
1x10 160kg
1x10 160kg
Leg extensions
1x15 30kg
1x12 35kg
1x12 35kg
Leg curls (single leg ) - Barbell lunges ( Superset )
1x12 10kg >>>>>>>>>>>>>> 1x10 30kg
1x10 10kg >>>>>>>>>>>>>> 1x10 30kg
1x10 10kg >>>>>>>>>>>>>> 1x10 30kg
Seated calf raises
1x12 50kg
1x12 45kg
1x12 45kg
1x12 45kg
Standing calf raises
1x10 110kg
1x10 110kg
1x10 110kg
Pwo
40g bodylab isolat
80g bodylab carbs
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
- Reputation point: 0
- Indlæg: 2048
- Tilmeldt: 8. sep 2005, 15:16
- Geografisk sted: Herning
- Styrkeliste
- - Bænkpres: 160.00
- - Squat: 240.00
- - Dødløft: 250.00
- Logbog: Vis logbog
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- Kostplan: Vis kostplan
D 13.11.09
Chest - Back
INC DB press - Chin-ups ( superset )
1x10 42kg >>>>>>> 1x10 bw
1x10 40kg >>>>>>> 1x10 bw
1x10 37kg >>>>>>> 1x8 bw
1x10 37kg >>>>>>> 1x8 bw
Machine dips - Pulldowns ( wg ) ( superset )
1x12 200 pund >>>> 1x10 75kg
1x12 200 pund >>>> 1x10 75kg
1x12 200 pund >>>> 1x10 75kg
DB shrugs
1x12 42kg
1x10 42kg
1x10 42kg
Machine rows - DB bench press ( superset )
1x12 170 pund >>>> 1x10 40kg
1x12 170 pund >>>> 1x10 40kg
1x12 170 pund >>>> 1x10 37kg
Stiff-arm pulldowns - INC DB flyes ( superset )
1x12 55kg >>>>>>>>>>>>> 1x12 27kg
1x12 55kg >>>>>>>>>>>>> 1x12 27kg
1x12 55kg >>>>>>>>>>>>> 1x12 27kg
Pwo
40g bodylab isolat
80g bodylab carbs
Chest - Back
INC DB press - Chin-ups ( superset )
1x10 42kg >>>>>>> 1x10 bw
1x10 40kg >>>>>>> 1x10 bw
1x10 37kg >>>>>>> 1x8 bw
1x10 37kg >>>>>>> 1x8 bw
Machine dips - Pulldowns ( wg ) ( superset )
1x12 200 pund >>>> 1x10 75kg
1x12 200 pund >>>> 1x10 75kg
1x12 200 pund >>>> 1x10 75kg
DB shrugs
1x12 42kg
1x10 42kg
1x10 42kg
Machine rows - DB bench press ( superset )
1x12 170 pund >>>> 1x10 40kg
1x12 170 pund >>>> 1x10 40kg
1x12 170 pund >>>> 1x10 37kg
Stiff-arm pulldowns - INC DB flyes ( superset )
1x12 55kg >>>>>>>>>>>>> 1x12 27kg
1x12 55kg >>>>>>>>>>>>> 1x12 27kg
1x12 55kg >>>>>>>>>>>>> 1x12 27kg
Pwo
40g bodylab isolat
80g bodylab carbs
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
- Reputation point: 0
- Indlæg: 2048
- Tilmeldt: 8. sep 2005, 15:16
- Geografisk sted: Herning
- Styrkeliste
- - Bænkpres: 160.00
- - Squat: 240.00
- - Dødløft: 250.00
- Logbog: Vis logbog
- Galleri: Vis galleri (18)
- Kostplan: Vis kostplan
D 15.11.09
Delts - Biceps - Triceps
Seated barbell press - Rear delt rows (t-bar) ( Modified superset, 90 sek rest)
1x10 50kg >>>>>>>>>>>>> 1x10 70kg
1x8 60kg >>>>>>>>>>>>> 1x8 80kg
1x8 65kg >>>>>>>>>>>>> 1x6 90kg
1x6 70kg >>>>>>>>>>>>> 1x6 90kg
Ez barbell curls - Skull crushers ( modified superst, 90 sek rest )
1x10 50kg >>>>>>>>> 1x10 50kg
1x8 55kg >>>>>>>>> 1x8 55kg
1x6 60kg >>>>>>>>> 1x6 60kg
1x6 60kg >>>>>>>>>> 1x6 60kg
Machine preacher curls - Machine dips
1x10 55kg >>>>>>>>>>>>>>>> 1x12 210 pund
1x8 60kg >>>>>>>>>>>>>>>> 1x10 220 pund
1x6 65kg >>>>>>>>>>>>>>>> 1x8 240 pund
1x6 70kg >>>>>>>>>>>>>>>> 1x8 250 pund
Pwo
40g bodylab isolat
80g bodylab carbs
Delts - Biceps - Triceps
Seated barbell press - Rear delt rows (t-bar) ( Modified superset, 90 sek rest)
1x10 50kg >>>>>>>>>>>>> 1x10 70kg
1x8 60kg >>>>>>>>>>>>> 1x8 80kg
1x8 65kg >>>>>>>>>>>>> 1x6 90kg
1x6 70kg >>>>>>>>>>>>> 1x6 90kg
Ez barbell curls - Skull crushers ( modified superst, 90 sek rest )
1x10 50kg >>>>>>>>> 1x10 50kg
1x8 55kg >>>>>>>>> 1x8 55kg
1x6 60kg >>>>>>>>> 1x6 60kg
1x6 60kg >>>>>>>>>> 1x6 60kg
Machine preacher curls - Machine dips
1x10 55kg >>>>>>>>>>>>>>>> 1x12 210 pund
1x8 60kg >>>>>>>>>>>>>>>> 1x10 220 pund
1x6 65kg >>>>>>>>>>>>>>>> 1x8 240 pund
1x6 70kg >>>>>>>>>>>>>>>> 1x8 250 pund
Pwo
40g bodylab isolat
80g bodylab carbs
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
- Reputation point: 0
- Indlæg: 2048
- Tilmeldt: 8. sep 2005, 15:16
- Geografisk sted: Herning
- Styrkeliste
- - Bænkpres: 160.00
- - Squat: 240.00
- - Dødløft: 250.00
- Logbog: Vis logbog
- Galleri: Vis galleri (18)
- Kostplan: Vis kostplan
D 17.11.09
Legs
Squat - Leg curls ( modified superset )
1x10 120kg >>>>>> 1x12 25kg
1x10 140kg >>>>>> 1x12 30kg
1x8 160kg >>>>>> 1x12 35kg
1x6 180kg >>>>>> 1x10 35kg Squat pr ( efter min knæskade )
Barbell lunges
1x10 32,5kg
1x8 35kg
1x8 35kg
Standing calf raises
1x8 130kg
1x8 120kg
1x8 120kg
1x8 120kg
Seated calf raises
1x10 40kg
1x10 40kg
1x10 40kg
Pwo
40g bodylab isolat
80g bodylab carbs
Legs
Squat - Leg curls ( modified superset )
1x10 120kg >>>>>> 1x12 25kg
1x10 140kg >>>>>> 1x12 30kg
1x8 160kg >>>>>> 1x12 35kg
1x6 180kg >>>>>> 1x10 35kg Squat pr ( efter min knæskade )
Barbell lunges
1x10 32,5kg
1x8 35kg
1x8 35kg
Standing calf raises
1x8 130kg
1x8 120kg
1x8 120kg
1x8 120kg
Seated calf raises
1x10 40kg
1x10 40kg
1x10 40kg
Pwo
40g bodylab isolat
80g bodylab carbs
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
- Reputation point: 0
- Indlæg: 2048
- Tilmeldt: 8. sep 2005, 15:16
- Geografisk sted: Herning
- Styrkeliste
- - Bænkpres: 160.00
- - Squat: 240.00
- - Dødløft: 250.00
- Logbog: Vis logbog
- Galleri: Vis galleri (18)
- Kostplan: Vis kostplan
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