A9000 skrev:

Brutalis_81 skrev:QUADS !

Hold da kæft, de er onde!
hvad siger målene?

De måler kun sølle 70cm

D 29.5.2010



Delts, Arms

Dumbbell shoulder press
8 rep 32kg
8 rep 34,5kg
6 rep 37kg + 2 forced rep
6 rep 37kg + 2 forced rep

Barbell upright rows
8 rep 60kg
8 rep 60kg
8 rep 60kg

Dumbbell front rsises
8 rep 20kg
8 rep 20kg
8 rep 20kg

Reverse pec-deck
10 rep 50kg
8 rep 55kg
8 rep 55kg
8 rep 55kg + 5 rep 45kg ( dropset )

Single arm machine curls
12 rep 50kg
10 rep 55kg
8 rep 60kg + 4 partial rep

Seated dumbbell curls
8 rep 22kg
8 rep 24,5kg
8 rep 24,5kg + 4 rep 18kg ( dropset )

Dumbbell concentrations curls
8 rep 18kg
8 rep 18kg
8 rep 18kg

21`s
7x7x7 32,5kg

Barbell wrist curls
20 rep 30kg
15 rep 35kg
12 rep 40kg
'12 rep 40kg

Reverse barbell curls
10 rep 40kg
10 rep 40kg
10 rep 40kg

Pwo

40g bodylab isolat
70g bodylab carbs

Brutalis_81 skrev:QUADS !

MMmmm

hvornår var det vi skulle giftes

Hammelstrup skrev:

Brutalis_81 skrev:QUADS !

MMmmm

hvornår var det vi skulle giftes

Du sætter datoen

D 31.5.2010'



Arms, abs

Barbell preacher curls
12 rep 45kg
10 rep 50kg
10 rep 50kg

Dumbbell curls
10 rep 24kg
10 rep 24kg
10 rep 24kg + 4 rep 20kg ( dropset )

Cybex machine curls ( fst-7 )
15 rep 90lbs
12 rep 90lbs
10 rep 90lbs
10 rep 90lbs¨
8 rep 90lbs
8 rep 90lbs
8 rep 90bs

Triceps pushdowns
12 rep 40kg
12 rep 45kg
10 rep 50kg + 4 rep ( rest pause )

Skull crushers
12 rep 45kg
10 rep 50kg
10 rep 50kg

Single arm cybex triceps extensions
15 rep 70lbs
12 rep 70lbs

Dips
20 rep bw
15 rep bw
15 rep bw

Barbell wrist curls
20 rep 35kg
15 rep 40kg
15 rep 40kg

Barbell reverse curls
10 rep 40kg
10 rep 40kg
10 rep 40kg

Decline reverse crunches
15 rep
15 rep
12 rep

Machine crunches
20 rep 50kg
20 rep 50kg
20 rep 50kg

Leg raises
20 rep
20 rep
20 rep

Pwo

40g bodylab isolat
80g bodylab carbs

D 1.6.2010


Dagens første træning.

Hamstrings, calf, cardio

Cybex single leg curls
15 30kg
15 35kg
12 40kg

Stiff deads
12 rep 70kg
12 rep 70kg
12 rep 70kg

Seated leg curls
15 90lbs
12 110lbs
12 110lbs

Dumbbell calf raises ( one leg )
10 rep 32kg
10 rep 32kg
10 rep 32kg

Seated calf raises
10 rep 50kg
10 rep 50kg
10 rep 50kg + 6 partial reps

Standing calf raises
12 rep fuld magasin + 40kg
10 rep fuld magasin + 40kg
10 rep fuld magasin + 40kg + 4 partial reps

Cardio

20 min on stationaty bike.

D 1.6.2010


Dagens anden træning.


Quads

Leg extensions
15 rep 40kg
15 rep 45kg
12 rep 50kg
10 rep 50kg + 5 reps 40kg ( dropset )

Smith machine squat
12 rep 130kg
10 rep 140kg
10 rep 150kg
8 rep 160kg + 6 rep 130kg ( dropset )

Barbell lunges
12 rep 40kg
12 rep 40kg
12 rep 40kg

Leg press
50 rep 180kg

Pwo

40g bodylab isolat
50g bodylab carbs

Hvordan har du tid til at træne to gange om dagen?
Vi, der "bare" går i skole, har jo læseferie, så har jeg jo hele dagen, men hvordan får du fri fra job?

JannikB skrev:Hvordan har du tid til at træne to gange om dagen?
Vi, der "bare" går i skole, har jo læseferie, så har jeg jo hele dagen, men hvordan får du fri fra job?

Fleksible arbejdstider

Jeg har ikke fået noteret de sidste par dages træning pga jeg har været i sommerhus.

6 dage til diæt start !

Brutalis_81 skrev:

JannikB skrev:Hvordan har du tid til at træne to gange om dagen?
Vi, der "bare" går i skole, har jo læseferie, så har jeg jo hele dagen, men hvordan får du fri fra job?

Fleksible arbejdstider

Lækkert
Poster du din diæt herinde?

JannikB skrev:

Brutalis_81 skrev:

JannikB skrev:Hvordan har du tid til at træne to gange om dagen?
Vi, der "bare" går i skole, har jo læseferie, så har jeg jo hele dagen, men hvordan får du fri fra job?

Fleksible arbejdstider

Lækkert
Poster du din diæt herinde?

Ang min diæt er der ikke så meget at fortælle. Starter ud på 4000-4200 kcal. Cardio 4 gange om ugen. 20 min af gangen. Derefter justere kcal indtaget efter behov. Enten går jeg ned i kcal eller op i cardio. Keep it simple ;)

Brutalis_81 skrev:

JannikB skrev:

Brutalis_81 skrev:

JannikB skrev:Hvordan har du tid til at træne to gange om dagen?
Vi, der "bare" går i skole, har jo læseferie, så har jeg jo hele dagen, men hvordan får du fri fra job?

Fleksible arbejdstider

Lækkert
Poster du din diæt herinde?

Ang min diæt er der ikke så meget at fortælle. Starter ud på 4000-4200 kcal. Cardio 4 gange om ugen. 20 min af gangen. Derefter justere kcal indtaget efter behov. Enten går jeg ned i kcal eller op i cardio. Keep it simple ;)

Okay
Det kunne være, at det havde en hel dagsplan for, hvad du måtte og ikke måtte

D 7.6.2010



Arms

Machine preacher curls
8 rep 60kg
8 rep 60kg
8 rep 60kg + 5 rep 50kg ( dropset )

Seated dumbbell curls
8 rep 24,5kg
8 rep 24,5kg
8 rep 24,5kg + 3 rep 20kg + 4 rep 18kg ( dropset )

21`s
7x7x7 35kg

High cable curls( fst-7 )
12 rep 25kg
10 rep 25kg
10 rep 25kg'
8 rep 25kg
12 rep 20kg
12 rep20kg
10 rep20kg

French press
8 rep 50kg
8 rep 50kg
8 rep 50kg

Close-grip bench press
8 rep 100kg
6 rep 110kg
6 rep 110kg

Cable kickbacks
12 rep 20kg
10 rep 20kg
10 rep 20kg

Barbell wrist curls
20 rep 30kg
15 rep 35kg
12 rep 40kg
12 rep 40kg

Reverse barbell curls
10 rep 40kg
10 rep 40kg
10 rep 40kg

Pwo

40g bodylab isolat
80g bodylab carbs

D 8.6.2010

Dagens første træning


Hamstrings, abs, cardio


Seated leg curls ( single leg )
15 rep 30lbs
12 rep 50lbs
12 rep 50lbs
12 rep 50lbs

Stiff-legged deads
12 rep 70kg
12 rep 70kg
12 rep 70kg

haseløft ( single leg )
15 rep bw
15 rep bw
15 rep bw

V-ups
20 rep
20 rep
20 rep

Crunches
20 rep
20 rep
20 rep

Leg raises
15 rep
15 rep
15 rep

Cardio

20 min on stationary bike

D 8.6.2010


Dagens anden træning



Quads, calf

Leg extensions - Leg press ( superset )
15 rep 50kg >>>>>>>> 12 rep 240kg
12 rep 55kg >>>>>>>> 10 rep 280kg
12 rep 55kg >>>>>>>> 10 rep 280kg + 6 partial reps

Smith machine front squat
12 rep 100kg
10 rep 120kg
8 rep 140kg + 6 rep 100kg ( dropset )

Barbell lunges
10 rep 40kg
10 rep 40kg
10 rep 40kg

Seated calf raises - Standing calf raises ( superset )
15 rep 50kg >>>>>>>>>> 10 rep fuld magasin
12 rep 50kg >>>>>>>>>> 10 rep fuld magasin
12 rep 50kg >>>>>>>>>> 10 rep fuld magasin + 6 partial reps

Hack machine calf raises
15 rep 140kg
15 rep 140kg
15 rep 140kg

Pwo

40g bodylab isolat
80g bodylab carbs

Er det kun på dagen, du træner ben, at du træner to gange om dagen?

JannikB skrev:Er det kun på dagen, du træner ben, at du træner to gange om dagen?

Ja det er kun på ben dagen jeg træner 2 gange dagligt. Har store problemer med venstre knæ i alle baglårs øvelser. Så træner baglår for sig selv !

D 10.6.2010



Chest, tri`s, cardio


INC bench press
8 rep 100kg
8 rep 105kg
8 rep 105kg

Smith machine bench press - Cable crossovers ( superset )
10 rep 100kg >>>>>>>>>>>>> 12 rep 30kg
10 rep 100kg >>>>>>>>>>>>> 10 rep 35kg
10 rep 100kg >>>>>>>>>>>>> 10 rep 35kg

INC dumbbell press
10 rep 40kg
10 rep 40kg
10 rep 40kg

INC dumbbell flyes
12 rep 26kg
12 rep 28kg
12 rep 28kg

Reverse-grip pushdowns ( single arm )
12 rep 20kg
10 rep 25kg
10 rep 25kg

Frenc press
12 rep 40kg
10 rep 45kg
10 rep 45kg

Dips
15 rep bw
15 rep bw
15 rep bw

Cardio

20 min on crosstrainer

Pwo

40g bodylab isolat
80g bodylab carbs

D 14.6.2010



Chest, calf

INC bench press
10 rep 95kg
8 rep 100kg
6 rep 105kg

Chest dips
12 rep bw + 20kg
10 rep bw + 30kg
8 rep bw + 35kg

Dumbbell bench press
10 rep 40kg
8 rep 44,5kg
6 rep 47kg

INC DB flyes
10 rep 30kg
8 rep 32kg
8 rep 34,5kg

Standing calf raises ( toes in )
15 rep fuld magasin
15 rep fuld magasin
15 rep fuld magasin

DB calf raises
15 rep 22kg
15 rep 22kg
15 rep 22kg

Standing calf raises ( toes out )
15 rep fuld magasin
15 rep fuld magasin
15 rep fuld magasin

Seated calf raises
15 rep 35kg
15 rep 35kg
15 rep 35kg


Pwo

40g bodylab isolat
80g bodylab carbs

D 15.6.2010


Abs, hamstrings, lower back, cardio



Swiss ball twisting crunches - knee-ins - swiss ball crunches - hanging leg raises ( giant set )
3 set To failure 3 set to failure 3 set to failure 3 set to failure

Single leg curls
12 rep 20kg
10 rep 25kg
8 rep 27,5kg

Barbell lunges ( press with heels )
12 rep 35kg
10 rep 40kg
8 rep 45kg

Dumbbell stiff-legged deads
12 rep 37kg
10 rep 40kg
8 rep 42kg

Lying leg curls
12 rep 20kg
10 rep 25kg
8 rep 27,5kg

Deadlift
10 rep 160kg
8 rep 180kg
6 rep 200kg

cardio

20 min on stationary bike


Pwo

40g bodylab isolat
80g bodylab carbs

Et billed fra træning.

Du er så massiv at det burde forbydes ved lov. Bliver spændende at følge med frem til DM

D 16.6.2010


Morgen træning.


Delts, bic`s, Tri`s

Bent over DB raises
10 rep 20kg
8 rep 22kg
6 rep 24kg

Dumbbell shoulder press
10 rep 30kg
8 rep 34kg
6 rep 37kg

Barbell upright rows
10 rep 55kg
8 rep 60kg
6 rep 65kg

Barbell preacher curls
10 rep 45kg
8 rep 50kg
6 rep 52,5kg

Close-grip bench press
10 rep 95kg
8 rep 100kg
6 rep 105kg

INC DB curls
10 rep 16kg
8 rep 18kg
6 rep 20kg

Lying DB triceps extensions
10 rep 16kg
8 rep 18kg
7 rep 18kg

Biceps chin-ups
10 rep bw
8 rep bw
6 rep bw + 10kg

Dips
10 rep bw + 20kg
8 rep bw + 25kg
6 rep bw + 30kg

Pwo

40g bodylab isolat
80g bodylab carbs



Aften træning

Underarme, cardio

Barbell reverse wrist curls - Barbell wrist curls
15 rep 20kg >>>>>>>>>>>>> 15 rep 35kg
12 rep 22kg >>>>>>>>>>>>> 12 rep 40kg
10 rep 25kg >>>>>>>>>>>>> 10 rep 40kg
10 rep 25kg >>>>>>>>>>>>> 8 rep 45kg + 10 rep 25kg ( dropset )

Hammer curls
10 rep 22kg
8 rep 24kg
8 rep 24kg

Cardio

20 min - Stationary bike

D 17.6.2010



Quads, calf

Leg extensions ( single leg )
20 rep 35kg
15 rep 40kg
12 rep 45kg
12 rep 45kg

Squat
15 rep 140kg
12 rep 160kg
10 rep 170kg
10 rep 180kg

leg press
20 rep 220kg
15 rep 260kg
12 rep 320kg
12 rep 320kg

Calf raises
20 rep fuld magasin
15 rep fuld magasin + 20kg
12 rep fuld magasin + 40kg
10 rep fuld magasin + 40kg

Seated calf raises
12 rep 45kg
12 rep 45kg
12 rep 45kg
12 rep 45kg

Pwo

40g bodylab isolat
80g bodylab carbs

Din pwo-shake. Er det én hel shake med 120 gram i?

JannikB skrev:Din pwo-shake. Er det én hel shake med 120 gram i?

Yes

Brutalis_81 skrev:

JannikB skrev:Din pwo-shake. Er det én hel shake med 120 gram i?

Yes

Er det ikke svært at få ned?
Synes selv, at min egen med 35 gram er vammel

Næ, blander det bare med 700ml vand - and down it goes.

Brutalis_81 skrev:Næ, blander det bare med 700ml vand - and down it goes.

Hvilke smage har du?