D 18.11.09
Chest - Back - Abs
Crunches
1x20
1x15
1x12
Leg raises
1x20
1x20
1x20
INC bench press - Pull-ups
1x10 90kg >>>>>>>>>>>>>>>> 1x10 bw
1x8 95kg >>>>>>>>>>>>>>>> 1x8 bw
1x6 100kg >>>>>>>>>>>>>>>> 1x6 bw
1x6 100kg + 2 dropset >>>>>> 1x6 bw
Machine dips - Pulldowns ( reverse-grip )
1x12 220 pund >>>> 1x10 90kg
1x10 240 pund >>>> 1x8 95kg
1x10 250 pund >>>> 1x6 100kg
1x8 250 pund >>>> 1x6 100kg
DB shrugs
1x12 45kg
1x10 47kg
1x10 47kg
Hyberextensions
1x15 bw
1x15 bw
1x15 bw
Pwo
40g bodylab isolat
80g bodylab carbs
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Mega vildt squattet! Kan du ikke prøve at filme sådan et sæt en gang 
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:Mega vildt squattet! Kan du ikke prøve at filme sådan et sæt en gang
Jo det skal jeg nok lige få gjort
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
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- Kostplan: Vis kostplan
D 19.11.09
Delts - Biceps - Triceps
Military press - Rear delt rows ( machine ) ( modified superset, 90 sek rest )
1x10 55kg >>>>>>>>>>>>>> 1x12 210 pund
1x10 57,5kg >>>>>>>>>>>> 1x10 220 pund
1x8 62,5kg >>>>>>>>>>>>> 1x10 230 pund
1x6 65kg >>>>>>>>>>>>>>> 1x8 230 pund
Ez barbell curls - Skull crushers ( modified superset, 90 sek rest )
1x10 50kg >>>>>>>>> 1x10 40kg
1x8 55kg >>>>>>>>> 1x8 45kg
1x6 60kg >>>>>>>>> 1x6 50kg
1x6 60kg >>>>>>>>> 1x6 50kg
One-arm preacher curls ( machine ) - Machine dips ( modified superset, 90 sek rest )
1x10 55kg >>>>>>>>>>>>>>>>>>>>>>>>>> 1x12 220 pund
1x8 60kg >>>>>>>>>>>>>>>>>>>>>>>>>> 1x10 230 pund
1x6 65kg >>>>>>>>>>>>>>>>>>>>>>>>>> 1x8 240 pund
1x6 65kg >>>>>>>>>>>>>>>>>>>>>>>>>> 1x8 250 pund
Pwo
40g bodylab isolat
80g bodylab carbs
Delts - Biceps - Triceps
Military press - Rear delt rows ( machine ) ( modified superset, 90 sek rest )
1x10 55kg >>>>>>>>>>>>>> 1x12 210 pund
1x10 57,5kg >>>>>>>>>>>> 1x10 220 pund
1x8 62,5kg >>>>>>>>>>>>> 1x10 230 pund
1x6 65kg >>>>>>>>>>>>>>> 1x8 230 pund
Ez barbell curls - Skull crushers ( modified superset, 90 sek rest )
1x10 50kg >>>>>>>>> 1x10 40kg
1x8 55kg >>>>>>>>> 1x8 45kg
1x6 60kg >>>>>>>>> 1x6 50kg
1x6 60kg >>>>>>>>> 1x6 50kg
One-arm preacher curls ( machine ) - Machine dips ( modified superset, 90 sek rest )
1x10 55kg >>>>>>>>>>>>>>>>>>>>>>>>>> 1x12 220 pund
1x8 60kg >>>>>>>>>>>>>>>>>>>>>>>>>> 1x10 230 pund
1x6 65kg >>>>>>>>>>>>>>>>>>>>>>>>>> 1x8 240 pund
1x6 65kg >>>>>>>>>>>>>>>>>>>>>>>>>> 1x8 250 pund
Pwo
40g bodylab isolat
80g bodylab carbs
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
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- Styrkeliste
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Sådan en træning kan ikke tage lang tid for dig? 
-
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D 23.11.09
Delts
Military press - Rear delt rows (machine)
1x12 55kg >>>>>>>> 1x10 220 pund
1x10 60kg >>>>>>>> 1x10 230 pund
1x6 65kg >>>>>>>> 1x8 240 pund
1x6 65kg >>>>>>>> 1x8 240 pund
Ez barbell curls - Skull crushers
1x10 50kg >>>>>>>>> 1x10 50kg
1x10 52,5kg >>>>>>> 1x8 52,5kg
1x8 55kg >>>>>>>>> 1x6 55kg
1x6 60kg >>>>>>>>> 1x6 55kg
One-arm machine preacher curls - Machine dips
1x10 55kg >>>>>>>>>>>>>>>>>>>>>>>> 1x12 230 pund
1x8 60kg >>>>>>>>>>>>>>>>>>>>>>>> 1x10 240 pund
1x6 62,5kg >>>>>>>>>>>>>>>>>>>>>>> 1x8 250 pund
1x6 65kg >>>>>>>>>>>>>>>>>>>>>>>>> 1x8 250 pund
Pwo
40g bodylab isolat'
80g bodylab carbs
Delts
Military press - Rear delt rows (machine)
1x12 55kg >>>>>>>> 1x10 220 pund
1x10 60kg >>>>>>>> 1x10 230 pund
1x6 65kg >>>>>>>> 1x8 240 pund
1x6 65kg >>>>>>>> 1x8 240 pund
Ez barbell curls - Skull crushers
1x10 50kg >>>>>>>>> 1x10 50kg
1x10 52,5kg >>>>>>> 1x8 52,5kg
1x8 55kg >>>>>>>>> 1x6 55kg
1x6 60kg >>>>>>>>> 1x6 55kg
One-arm machine preacher curls - Machine dips
1x10 55kg >>>>>>>>>>>>>>>>>>>>>>>> 1x12 230 pund
1x8 60kg >>>>>>>>>>>>>>>>>>>>>>>> 1x10 240 pund
1x6 62,5kg >>>>>>>>>>>>>>>>>>>>>>> 1x8 250 pund
1x6 65kg >>>>>>>>>>>>>>>>>>>>>>>>> 1x8 250 pund
Pwo
40g bodylab isolat'
80g bodylab carbs
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
- Reputation point: 0
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- - Bænkpres: 160.00
- - Squat: 240.00
- - Dødløft: 250.00
- Logbog: Vis logbog
- Galleri: Vis galleri (18)
- Kostplan: Vis kostplan
kæft du er vild!
btw, hvad er "superset" ?
btw, hvad er "superset" ?
- Reputation point: 0
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- Kostplan: Ingen kostplan
underdog skrev:kæft du er vild!
btw, hvad er "superset" ?
Takker.
Et superset er hvor du kører 2 øvelser efter hinanden uden pause .
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
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- Styrkeliste
- - Bænkpres: 160.00
- - Squat: 240.00
- - Dødløft: 250.00
- Logbog: Vis logbog
- Galleri: Vis galleri (18)
- Kostplan: Vis kostplan
Vilde curls René! Hvor strict er de?
Bodybuilding ain't no sprint - it's a marathon.
-
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J.L.N. skrev:Vilde curls René! Hvor strict er de?
Jeg vil mene de er meget stricte, dog bruger jeg lidt momentum på de 2 sidste rep i sidste sæt. Men der er en klar fremgang ifh. til tidligere..
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.
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- Logbog: Vis logbog
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- Kostplan: Vis kostplan
D 24.11.09
Legs
Squat
1x10 140kg
1x8 160kg
1x8 170kg
1x6 180kg
Barbell lunges
1x10 35kg
1x10 35kg
1x8 35kg
Leg extensions
1x15 30kg
1x15 35kg
1x12 40kg
1x10 45kg
Leg curls
1x15 25kg
1x12 30kg
1x12 32,5kg
Seated calf raises
1x20 40kg
1x15 40kg
1x15 40kg
1x15 40kg
Standing calf raises
1x12 120kg
1x12 120kg
1x12 120kg
1x12 120kg
Pwo
40g bodylab isolat
80g bodylab carbs
Legs
Squat
1x10 140kg
1x8 160kg
1x8 170kg
1x6 180kg
Barbell lunges
1x10 35kg
1x10 35kg
1x8 35kg
Leg extensions
1x15 30kg
1x15 35kg
1x12 40kg
1x10 45kg
Leg curls
1x15 25kg
1x12 30kg
1x12 32,5kg
Seated calf raises
1x20 40kg
1x15 40kg
1x15 40kg
1x15 40kg
Standing calf raises
1x12 120kg
1x12 120kg
1x12 120kg
1x12 120kg
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 25.11.09
Chest - Back
INC bench press - Pull-ups
1x12 85kg >>>>>>>>>> 1x10 bw
1x8 90kg >>>>>>>>>> 1x8 bw
1x6 95kg >>>>>>>>>> 1x6 bw
1x6 100kg >>>>>>>>>> 1x6 bw
Bench press (smith) - Reverse-grip pulldowns
1x12 90kg >>>>>>>>>>>>> 1x10 90kg
1x8 100kg >>>>>>>>>>>> 1x8 95kg
1x6 105kg >>>>>>>>>>>> 1x6 100kg
1x6 110kg >>>>>>>>>>>> 1x6 100kg
Cable flyes - DB shrugs
1x12 35kg >>>>>> 1x10 47kg
1x8 40kg >>>>>> 1x10 47kg
1x8 40kg >>>>>> 1x8 47kg
Pwo
40g bodylab isolat
80g bodylab carbs
Chest - Back
INC bench press - Pull-ups
1x12 85kg >>>>>>>>>> 1x10 bw
1x8 90kg >>>>>>>>>> 1x8 bw
1x6 95kg >>>>>>>>>> 1x6 bw
1x6 100kg >>>>>>>>>> 1x6 bw
Bench press (smith) - Reverse-grip pulldowns
1x12 90kg >>>>>>>>>>>>> 1x10 90kg
1x8 100kg >>>>>>>>>>>> 1x8 95kg
1x6 105kg >>>>>>>>>>>> 1x6 100kg
1x6 110kg >>>>>>>>>>>> 1x6 100kg
Cable flyes - DB shrugs
1x12 35kg >>>>>> 1x10 47kg
1x8 40kg >>>>>> 1x10 47kg
1x8 40kg >>>>>> 1x8 47kg
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 26.11.09
Delts - Biceps - Triceps
Military press - Rear delt rows (machine)
1x10 55kg >>>>>>>> 1x10 220 pund
1x8 60kg >>>>>>>> 1x8 230 pund
1x6 65kg >>>>>>>> 1x6 240 pund
1x6 67,5kg >>>>>>> 1x6 240 pund
One-arm DB laterals
1x15 14kg
1x12 14kg
Ez barbell curls - Triceps pushdowns
1x10 50kg >>>>>>>>> 1x10 40kg
1x8 55kg >>>>>>>>> 1x10 42,5kg
1x6 57,5kg >>>>>>> 1x8 45kg
1x6 57,5kg >>>>>>> 1x6 50kg
One-arm Machine preacher curls - Machine dips
1x10 55kg >>>>>>>>>>>>>>>>>>>>>>>> 1x12 230 pund
1x8 60kg >>>>>>>>>>>>>>>>>>>>>>>> 1x8 250 pund
1x6 62,5kg >>>>>>>>>>>>>>>>>>>>>>> 1x8 250 pund
1x6 62,5kg >>>>>>>>>>>>>>>>>>>>>>> 1x8 250 pund
Crunches
1x15
1x15
1x12
Leg raises
1x20
1x20
1x20
Pwo
40g bodylab isolat
80g bodylab carbs
Delts - Biceps - Triceps
Military press - Rear delt rows (machine)
1x10 55kg >>>>>>>> 1x10 220 pund
1x8 60kg >>>>>>>> 1x8 230 pund
1x6 65kg >>>>>>>> 1x6 240 pund
1x6 67,5kg >>>>>>> 1x6 240 pund
One-arm DB laterals
1x15 14kg
1x12 14kg
Ez barbell curls - Triceps pushdowns
1x10 50kg >>>>>>>>> 1x10 40kg
1x8 55kg >>>>>>>>> 1x10 42,5kg
1x6 57,5kg >>>>>>> 1x8 45kg
1x6 57,5kg >>>>>>> 1x6 50kg
One-arm Machine preacher curls - Machine dips
1x10 55kg >>>>>>>>>>>>>>>>>>>>>>>> 1x12 230 pund
1x8 60kg >>>>>>>>>>>>>>>>>>>>>>>> 1x8 250 pund
1x6 62,5kg >>>>>>>>>>>>>>>>>>>>>>> 1x8 250 pund
1x6 62,5kg >>>>>>>>>>>>>>>>>>>>>>> 1x8 250 pund
Crunches
1x15
1x15
1x12
Leg raises
1x20
1x20
1x20
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 27.11.09
Legs
DB lunges - Stiff-legged deads ( superset )
1x10 35kg >>>>> 1x10 60kg
1x10 40kg >>>>> 1x10 70kg
1x10 45kg >>>>> 1x10 70kg
1x10 45kg >>>>> 1x10 70kg
Leg extensions - Leg curls ( superset )
1x15 40kg >>>>>>>>> 1x12 25kg
1x12 45kg >>>>>>>>> 1x12 30kg
1x10 50kg >>>>>>>>> 1x10 35kg
1x8 55kg >>>>>>>>> 1x10 35kg
Standing calf raises
1x12 170kg
1x10 210kg
1x10 210kg
1x10 210kg
Seated calf raises
1x10 45kg
1x8 45kg
1x8 45kg
1x8 45kg
Pwo
40g bodylab isolat
80g bodylab carbs
Legs
DB lunges - Stiff-legged deads ( superset )
1x10 35kg >>>>> 1x10 60kg
1x10 40kg >>>>> 1x10 70kg
1x10 45kg >>>>> 1x10 70kg
1x10 45kg >>>>> 1x10 70kg
Leg extensions - Leg curls ( superset )
1x15 40kg >>>>>>>>> 1x12 25kg
1x12 45kg >>>>>>>>> 1x12 30kg
1x10 50kg >>>>>>>>> 1x10 35kg
1x8 55kg >>>>>>>>> 1x10 35kg
Standing calf raises
1x12 170kg
1x10 210kg
1x10 210kg
1x10 210kg
Seated calf raises
1x10 45kg
1x8 45kg
1x8 45kg
1x8 45kg
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 28.11.09
Abs - Chest - Back
Crunches
1x15
1x15
1x15
Leg raises
1x20
1x20
1x20
INC bench press - Pull-ups
1x10 85kg >>>>>>>>>>>>>>>> 1x8 bw
1x8 90kg >>>>>>>>>>>>>>>> 1x8 bw
1x6 95kg >>>>>>>>>>>>>>>> 2x6 bw
1x6 95kg - 1x5 75kg - 1x5 60kg (dropset)
Smith machine bench press - Reverse-grip pulldowns
1x12 85kg >>>>>>>>>>>>>>>>>>>> 1x10 85kg
1x8 95kg >>>>>>>>>>>>>>>>>>>> 1x8 90kg
1x7 105kg >>>>>>>>>>>>>>>>>>> 1x6 95kg
1x6 110kg - 1x5 90kg - 1x5 80kg > 1x6 95kg - 1x3 85kg - 1x4 75kg ( dropset )
Pec deck flyes
1x12 65kg
1x10 70kg
1x8 75kg - 1x3 65kg - 1x3 55kg (dropset)
Db shrugs
1x10 47kg
1x10 47kg
1x10 47kg
Pwo
40g bodylab isolat
80g bodylab carbs
Abs - Chest - Back
Crunches
1x15
1x15
1x15
Leg raises
1x20
1x20
1x20
INC bench press - Pull-ups
1x10 85kg >>>>>>>>>>>>>>>> 1x8 bw
1x8 90kg >>>>>>>>>>>>>>>> 1x8 bw
1x6 95kg >>>>>>>>>>>>>>>> 2x6 bw
1x6 95kg - 1x5 75kg - 1x5 60kg (dropset)
Smith machine bench press - Reverse-grip pulldowns
1x12 85kg >>>>>>>>>>>>>>>>>>>> 1x10 85kg
1x8 95kg >>>>>>>>>>>>>>>>>>>> 1x8 90kg
1x7 105kg >>>>>>>>>>>>>>>>>>> 1x6 95kg
1x6 110kg - 1x5 90kg - 1x5 80kg > 1x6 95kg - 1x3 85kg - 1x4 75kg ( dropset )
Pec deck flyes
1x12 65kg
1x10 70kg
1x8 75kg - 1x3 65kg - 1x3 55kg (dropset)
Db shrugs
1x10 47kg
1x10 47kg
1x10 47kg
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 30.11.09
Back
Deadlift
1x5 170kg
1x5 170kg
1x5 170kg
1x5 170kg
1x5 170kg
Pulldowns (to neck)
1x8 80kg
1x8 80kg
1x8 80kg
Bent-over barbell rows
1x10 90kg
1x10 90kg
DB shrugs
1x12 45kg
1x12 45kg
Biceps
Barbell curls
1x8 45kg
1x8 45kg
1x8 45kg
1x8 45kg
DB concentrations curls
1x10 14kg
1x10 14kg
Pwo
40g bodylab isolat
80g bodylab carbs
Back
Deadlift
1x5 170kg
1x5 170kg
1x5 170kg
1x5 170kg
1x5 170kg
Pulldowns (to neck)
1x8 80kg
1x8 80kg
1x8 80kg
Bent-over barbell rows
1x10 90kg
1x10 90kg
DB shrugs
1x12 45kg
1x12 45kg
Biceps
Barbell curls
1x8 45kg
1x8 45kg
1x8 45kg
1x8 45kg
DB concentrations curls
1x10 14kg
1x10 14kg
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 1.12.09
Chest
Bench press
1x5 110kg
1x5 110kg
1x5 110kg
1x5 110kg
1x5 110kg
INC bench press (smith)
1x10 90kg
1x10 90kg
1x10 90kg
INC DB flyes
1x12 27kg
1x10 27kg
Triceps
Close-grip bench press
1x10 80kg
1x10 80kg
1x10 80kg
1x10 80kg
1x10 80kg
Pushdowns
1x10 45kg
1x10 45kg
Calf
Seated calf raises
1x20 40kg
1x15 40kg
1x15 40kg
1x15 40kg
Standing calf raises
1x15 210kg
1x15 210kg
1x15 210kg
1x15 210kg
Pwo
40g bodylab isolat
80g bodylab carbs
Chest
Bench press
1x5 110kg
1x5 110kg
1x5 110kg
1x5 110kg
1x5 110kg
INC bench press (smith)
1x10 90kg
1x10 90kg
1x10 90kg
INC DB flyes
1x12 27kg
1x10 27kg
Triceps
Close-grip bench press
1x10 80kg
1x10 80kg
1x10 80kg
1x10 80kg
1x10 80kg
Pushdowns
1x10 45kg
1x10 45kg
Calf
Seated calf raises
1x20 40kg
1x15 40kg
1x15 40kg
1x15 40kg
Standing calf raises
1x15 210kg
1x15 210kg
1x15 210kg
1x15 210kg
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
Vanvittig sidepose i galleriet! Hvor gammel er det billede?
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
-
- Reputation point: 25
- Indlæg: 32988
- Tilmeldt: 4. jan 2007, 12:13
- Geografisk sted: Holstebro
- Styrkeliste
- - Bænkpres: 150.00
- - Squat: 200.00
- - Dødløft: 250.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bay skrev:Vanvittig sidepose i galleriet! Hvor gammel er det billede?
Billedet er fra oktober sidste år, nogle uger før nordiske..
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 3.12.09
Abs
Crunches - leg raises - Crunches (swiss ball) ( Triset )
1x15 >>>>>>>>> 1x15 >>>>>>>>> 1x15
1x12 >>>>>>>>> 1x15 >>>>>>>>> 1x15
Legs
Squat
1x5 140kg
1x5 140kg
1x5 140kg
1x5 140kg
1x5 140kg
Leg press
1x10 280kg
1x10 280kg
Barbell lunges
1x10 45kg
1x8 45kg
Leg curls
1x10 30kg
1x10 30kg
1x10 30kg
Standing one-legged leg curls
1x15 25kg
1x15 25kg
Pwo
35g bodylab isolat
80g bodylab carbs
Abs
Crunches - leg raises - Crunches (swiss ball) ( Triset )
1x15 >>>>>>>>> 1x15 >>>>>>>>> 1x15
1x12 >>>>>>>>> 1x15 >>>>>>>>> 1x15
Legs
Squat
1x5 140kg
1x5 140kg
1x5 140kg
1x5 140kg
1x5 140kg
Leg press
1x10 280kg
1x10 280kg
Barbell lunges
1x10 45kg
1x8 45kg
Leg curls
1x10 30kg
1x10 30kg
1x10 30kg
Standing one-legged leg curls
1x15 25kg
1x15 25kg
Pwo
35g 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
Er benene ved at være på højkant igen (løftemæssigt altså - de ser vilde ud)? Hvad er grunden til den lave volumen?
Geisha is... Japanese girl!
-
- Reputation point: 0
- Indlæg: 4183
- Tilmeldt: 15. jan 2009, 15:41
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Macdoody skrev:Er benene ved at være på højkant igen (løftemæssigt altså - de ser vilde ud)? Hvad er grunden til den lave volumen?
Altså det er stadig langt fra før skaden, og bliver nok ikke meget bedre..
Har kørt høj volume i noget tid, så det er egenligt bare for at gi kroppen lidt ro. Desuden reagere jeg ikke specielt godt på voldsom høj volume
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 4.10.09
Delts
Military press
1x5 60kg
1x5 60kg
1x5 60kg
1x5 60kg
1x5 60kg
DB laterals
1x10 17kg
1x10 17kg
1x10 17kg
Reverse pec-deck
1x10 55kg
1x10 55kg
1x10 50kg
Calf
One-legged DB calf raises
1x15 20kg
1x15 20kg
1x15 20kg
Seated calf raises
1x15 40kg
1x15 40kg
1x15 40kg
Calf raises ( Hack machine )
1x20 140kg
1x15 180kg
1x15 180kg
Pwo
40g bodylab isolat
80g bodylab carbs
Delts
Military press
1x5 60kg
1x5 60kg
1x5 60kg
1x5 60kg
1x5 60kg
DB laterals
1x10 17kg
1x10 17kg
1x10 17kg
Reverse pec-deck
1x10 55kg
1x10 55kg
1x10 50kg
Calf
One-legged DB calf raises
1x15 20kg
1x15 20kg
1x15 20kg
Seated calf raises
1x15 40kg
1x15 40kg
1x15 40kg
Calf raises ( Hack machine )
1x20 140kg
1x15 180kg
1x15 180kg
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 5.12.09
Cardio
20 min ( Stationary bike )
Cardio
20 min ( Stationary bike )
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 6.12.09
Back
Pulldowns ( to neck )
1x5 90kg
1x5 90kg
1x5 90kg
1x5 85kg
1x5 85kg
Bent-over barbell rows
1x10 95kg
1x10 95kg
1x10 95kg
DB rows
1x10 47kg
1x10 47kg
DB shrugs
1x12 47kg
1x12 47kg
Biceps
Barbell curls
1x8 47,5kg
1x8 47,5kg
1x8 47,5kg
1x8 45kg
1x8 45kg
Machine curls ( single arm )
1x12
1x12
Abs
Crunches - leg raises - Decline sit-ups ( triset )
1x15 >>>>>>>>> 1x15 >>>>>>>>> 1x15
1x12 >>>>>>>>> 1x15 >>>>>>>>> 1x12
1x12 >>>>>>>>> 1x15 >>>>>>>>> 1x12
Pwo
40g bodylab isolat
80g bodylab carbs
Back
Pulldowns ( to neck )
1x5 90kg
1x5 90kg
1x5 90kg
1x5 85kg
1x5 85kg
Bent-over barbell rows
1x10 95kg
1x10 95kg
1x10 95kg
DB rows
1x10 47kg
1x10 47kg
DB shrugs
1x12 47kg
1x12 47kg
Biceps
Barbell curls
1x8 47,5kg
1x8 47,5kg
1x8 47,5kg
1x8 45kg
1x8 45kg
Machine curls ( single arm )
1x12
1x12
Abs
Crunches - leg raises - Decline sit-ups ( triset )
1x15 >>>>>>>>> 1x15 >>>>>>>>> 1x15
1x12 >>>>>>>>> 1x15 >>>>>>>>> 1x12
1x12 >>>>>>>>> 1x15 >>>>>>>>> 1x12
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 7.12.09
Chest
Bench press
1x5 110kg
1x5 110kg
1x5 110kg
1x5 110kg
1x5 110kg
INC bench press ( Smith )
1x10 90kg
1x10 90kg
1x10 90kg
INC DB flyes
1x12 30kg - 1x5 25kg - 1x5 22kg ( dropset )
1x10 30kg - 1x4 25kg - 1x4 22kg ( dropset )
Triceps
Close-grip bench press ( Ez barbell )
1x12 75kg
1x12 75kg
1x12 75kg
1x12 75kg
1x12 75kg
Pushdowns
1x10 42,5kg
1x10 40kg
1x8 40kg - 1x5 30kg - 1x8 20kg ( dropset )
Calf
Seated calf raises
1x12 50kg
1x12 50kg
1x12 50kg
1x12 50kg
Standing calf raises
1x15 fuld mag.
1x12 fuld mag. + 20kg
1x12 fuld mag. + 20kg
1x12 fuld mag. + 20kg
Pwo
40g bodylab isolat
80g bodylab carbs
Chest
Bench press
1x5 110kg
1x5 110kg
1x5 110kg
1x5 110kg
1x5 110kg
INC bench press ( Smith )
1x10 90kg
1x10 90kg
1x10 90kg
INC DB flyes
1x12 30kg - 1x5 25kg - 1x5 22kg ( dropset )
1x10 30kg - 1x4 25kg - 1x4 22kg ( dropset )
Triceps
Close-grip bench press ( Ez barbell )
1x12 75kg
1x12 75kg
1x12 75kg
1x12 75kg
1x12 75kg
Pushdowns
1x10 42,5kg
1x10 40kg
1x8 40kg - 1x5 30kg - 1x8 20kg ( dropset )
Calf
Seated calf raises
1x12 50kg
1x12 50kg
1x12 50kg
1x12 50kg
Standing calf raises
1x15 fuld mag.
1x12 fuld mag. + 20kg
1x12 fuld mag. + 20kg
1x12 fuld mag. + 20kg
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 8.12.09
Cardio
20 min ( Stationary bike )
Cardio
20 min ( Stationary bike )
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 9.12.09
Abs
Hanging leg raises
1x10
1x10
1x10
Roman chair sit-ups ( twisting )
1x20
1x20
1x20
Legs
Squat
1x8 140kg
1x8 140kg
1x8 140kg
1x8 140kg
1x10 140kg
Leg press ( single leg )
1x10 140kg
1x10 140kg
Barbell lunges
1x10 40kg
1x10 40kg
Leg curls
1x12 25kg
1x10 30kg
1x10 30kg
Standing leg curls ( single leg )
1x15 20kg
1x12 20kg
Pwo
40g bodylab isolat
100g bodylab carbs
Abs
Hanging leg raises
1x10
1x10
1x10
Roman chair sit-ups ( twisting )
1x20
1x20
1x20
Legs
Squat
1x8 140kg
1x8 140kg
1x8 140kg
1x8 140kg
1x10 140kg
Leg press ( single leg )
1x10 140kg
1x10 140kg
Barbell lunges
1x10 40kg
1x10 40kg
Leg curls
1x12 25kg
1x10 30kg
1x10 30kg
Standing leg curls ( single leg )
1x15 20kg
1x12 20kg
Pwo
40g bodylab isolat
100g 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
Hvad indtager sådan en fyr inden træning ?
[Gefährlich ist wer Schmerzen kennt]
Kroppen er som en udlejningsbil, den skal køres helt ud i alle gear og afleveres med tom tank...
Kroppen er som en udlejningsbil, den skal køres helt ud i alle gear og afleveres med tom tank...
-
- Reputation point: 0
- Indlæg: 1893
- Tilmeldt: 13. mar 2009, 09:53
- Geografisk sted: Århus
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Kidde skrev:Hvad indtager sådan en fyr inden træning ?
Jeg spiser som 250g kylling filet, 100g havregryn og et æble inden træning.
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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