JannikB skrev:

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

Hvilke smage har du?

Choko og jordbær..

D 18.6.2010


Lats, traps, forearms

Pull-ups ( wg ) supersettet med Barbell shrugs
10 rep bw >>>>>>>>>>>>>>>>>> 20 rep 100kg
8 rep bw >>>>>>>>>>>>>>>>>> 15 rep 120kg
6 rep bw + 5kg >>>>>>>>>>>>> 15 rep 120kg

Chin-ups supersettet med Behind back barbell shrugs
10 rep bw >>>>>>>>>>>>>> 20 rep 60kg
8 rep bw >>>>>>>>>>>>> 20 rep 80kg
6 rep bw + 10kg >>>>>>> 15 rep 80kg

Pulldowns ( medium grip ) supersettet med Dumbbell shrugs
10 rep 90kg >>>>>>>>>>>>>>>>>>>>>>>>>> 20 rep 37kg
8 rep 95kg >>>>>>>>>>>>>>>>>>>>>>>>>> 15 rep 44,5kg
6 rep 95kg >>>>>>>>>>>>>>>>>>>>>>>>>> 15 rep 44,5kg

Seated pulley rows
10 rep 100kg
8 rep 110kg
6 rep 115kg

Hammer curls
10 rep 24,5kg
8 rep 27kg
6 rep 29,5kg

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

Pwo

40g bodylab isolat
80g bodylab carbs

D 21.6.2010


Chest, Bic`s, Tri`s, Abs

INC Bench press
5 rep 110kg
4 rep 110kg
4 rep 110kg
4 rep 110kg
4 rep 110kg

Bench press
6 rep 120kg
4 rep 130kg
4 rep 130kg
3 rep 130kg
3 rep 130kg

Machine preacher curls
10 rep 55kg
10 rep 60kg
8 rep 65kg

Seated dumbbell curls
10 rep 20kg
8 rep 22kg
8 rep 22kg

High cable curls ( fst-7 )
15 rep 25kg
12 rep 25kg
10 rep 25kg
10 rep 22,5kg
10 rep 20kg
10 rep 20kg
8 rep 20kg

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

Dips
10 rep bw + 20kg
10 rep bw + 20kg
10 rep bw + 20kg

French press ( fst-7 )
12 rep 40kg
10 rep 40kg
10 rep 40kg
10 rep 35kg
10 rep 35kg
8 rep 35kg
8 rep 35kg

Crunches ( Øvelserne køres som et stort gigant set )
20 rep
20 rep
20 rep

Hanging leg raises
12 rep
12 rep
10 rep

Swiss-ball twisting crunches
20 rep
20 rep
20 rep

Knee-ins
20 rep
15 rep
15 rep


Pwo

40g bodylab isolat
80g bodylab carbs

Stærk bænk

JannikB skrev:Stærk bænk

Nah alt er jo relativt.. Men det er da blevet bedre

D 22.6.2010



Legs, calf, cardio


Leg extensions
15 rep 40kg
15 rep 45kg
12 rep 50kg
12 rep 55kg + 6 rep 45kg ( dropset )

Squat
12 rep 140kg
12 rep 160kg
8 rep 180kg
8 rep 180kg

Leg press
15 rep 260kg
12 rep 300kg
8 rep 340kg

Leg curls
15 rep 20kg
12 rep 25kg
12 rep 25kg
12 rep 25kg

Stiff-legged deads ( dumbbells )
12 rep 37kg
12 rep 40kg
12 rep 40kg

Standing calf raises - Seated calf raises ( superset )
15 rep fuld magasin >>>>> 10 rep 35kg
15 rep fuld magasin >>>>> 8 rep 35kg
12 rep fuld magasin >>>>> 8 rep 35kg
12 rep fuld magasin >>>>> 8 rep 35kg


Pwo

40g bodylab isolat
80g bodylab carbs

D 24.6.2010



Chest, tri`s,


INC dumbbell press
12 rep 40kg
10 rep 42kg
8 rep 44,5kg
8 rep 44,5kg

INC dumbbell flyes
12 rep 29,5kg
10 rep 32kg
10 rep 32kg

Dumbbell bench press
10 rep 42kg
8 rep 47kg
8 rep 47kg

Cable crossovers ( fst-7 )
12 rep 40kg
12 rep 40kg
10 rep 40kg
10 rep 40kg
10 rep 35kg
10 rep 35kg
10 rep 30kg

Single arm dumbbell extensions
12 rep 14kg
10 rep 16kg
10 rep 16kg

Dips
15 rep bw
15 rep bw
15 rep bw

Rope pushdowns ( fst-7 )
12 rep 50kg
12 rep 50kg
12 rep 50kg
10 rep 50kg
10 rep 50kg
10 rep 45kg
10 rep 45kg

Pwo

40g bodylab isolat
80g bodylab carbs

D 25.6.2010


Back, calf, abs



Pull-ups
8 rep bw
8 rep bw
8 rep bw

Seated pulley rows
12 rep 100kg
10 rep 110kg
8 rep 115kg

Stiff-arm pulldowns ( rope )
12 rep 50kg
10 rep 60kg
10 rep 60kg

Deadlift ( touch and go )
10 rep 140kg
10 rep 160kg
10 rep 180kg

Standing calf raises ( toes in )
15 rep fuld magasin
15 rep fuld magasin
12 rep fuld magasin + 20kg
12 rep fuld magasin + 20kg

Seated calf raises
12 rep 50kg
10 rep 52,5kg
10 rep 52,5kg
10 rep 52,5kg + 4 rep 45kg + 5 rep 35kg ( dropset )

Gigant set.
Swiss-ball twisting crunches 3 set To failure
Knee-ins 3 set to failure
Hanging leg raises 3 set to failure
Swiss-ball crunches 3 set to failure

Pwo

40g bodylab isolat
80g bodylab carbs

D 26.6.2010


Delts, bic`s

Machine shoulder press
12 rep 110lbs
10 rep 130lbs
8 rep 150lbs
8 rep 150lbs

Dumbbell laterals
8 rep 22kg
8 rep 22kg
8 rep 22kg

Barbell front raises
10 rep 30kg
10 rep 30kg
10 rep 30kg

Bent-over rear dumbbell raises
10 rep 20kg
8 rep 22kg
8 rep 22kg

Machine laterals ( fst-7 )
12 rep 70lbs
10 rep 70lbs
10 rep 70lbs
10 rep 50lbs
10 rep 50lbs
10 rep 50lbs
8 rep 50lbs

Barbell preacher curls
12 rep 35kg
10 rep 40kg
8 rep 45kg

Dumbbell curls
10 rep 22kg
8 rep 24kg
8 rep 24kg

Cybex machine curls ( fst-7 )
12 rep 50lbs
12 rep 50lbs
12 rep 50lbs
10 rep 50lbs
10 rep 50lbs
10 rep 50lbs
12 rep 30lbs + 5 rep ( rest pause )


Pwo

40g bodylab isolat
80g bodylab carbs

Hvornår er det DM er?

bahne05 skrev:Hvornår er det DM er?

Det er d 4 september I Herning.

Brutalis_81 skrev:

bahne05 skrev:Hvornår er det DM er?

Det er d 4 september I Herning.

OKay (:
Tror jeg vil kigge forbi...

hvornår startede du på diæt?

bahne05 skrev:

Brutalis_81 skrev:

bahne05 skrev:Hvornår er det DM er?

Det er d 4 september I Herning.

OKay (:
Tror jeg vil kigge forbi...

hvornår startede du på diæt?

jeg startede lige i weekenden. 10 uger ude..

Rigtig meget held og lykke med diæten Rene. Håber det kommer til at spille

D 28.6.2010



Lats, traps, rear delts, forearms

Close-grip pull-ups
8 rep bw
8 rep bw
8 rep bw + 2 heavy negatives

Pulldowns
8 rep 95kg
8 rep 95kg
8 rep 85kg

Bent-over barbell rows
10 rep 90kg
8 rep 100kg
8 rep 100kg

T-bar rows
10 rep 110kg
6 rep 120kg
6 rep 120kg

Barbell shrugs
10 rep 120kg
10 rep 120kg
10 rep 120kg

Bent over rear DB raises
12 rep 14kg
10 rep 16kg
10 rep 16kg

Reverse pec-deck ( fst-7 )
12 rep 45kg
10 rep 45kg
10 rep 45kg
12 rep 40kg
10 rep 40kg
10 rep 40kg
8 rep 40kg

Barbell wrist curls
20 rep 30kg
20 rep 30kg
20 rep 30kg

Reverse barbell preacher curls
12 rep 30kg
12 rep 30kg
12 rep 30kg

Cardio]

crosstrainer
20 min interval


Pwo

40g bodylab isolat
80g bodylab carbs

D 29.6.2010



Chest, abs

INC bench press
10 rep 95kg
8 rep 100kg
6 rep 105kg
4 rep 110kg

Bench press
10 rep 100kg
8 rep 105kg
6 rep 110kg

Cable flyes ( upper chest )
15 rep 35kg
12 rep 37,5kg

Chest dips
10 rep bw + 20kg
10 rep bw + 20kg

Dumbbell pullovers
15 rep 30kg
15 rep 30kg

Gigant-set
Swiss-ball twisting crunches 3 set to failure
Leg raises 3 set to failure
Swiss-ball crunches 3 set to failure
Seated twist 3 set to failure


Pwo

40g bodylab isolat
80g bodylab carbs

D 30.6.2010


Delts, tri`s, traps


Military press
8 rep 65kg
8 rep 70kg
6 rep 75kg

Arnold presses
10 rep 27kg
8 rep 29,5kg

Dumbbell front raises
10 rep 20kg
10 rep 20kg

Seated dumbbell side raises
10 rep 18kg
10 rep 18kg

Closegrip bench press
8 rep 100kg
6 rep 110kg
6 rep 110kg

Cable pushdowns ( single-arm )
12 rep 30kg
10 rep 30kg
10 rep 30kg

French press
12 rep 45kg
10 rep 50kg
10 rep 50kg

Dumbbell shrugs
15 rep 44,5kg
12 rep 47kg
12 rep 47kg


Pwo

40g bodylab isolat
80g bodylab carbs

Poster lige et par billeder af min smukke kæreste..

Hun har trænet i 4 måneder nu. Og har ændret sin fysik mere end jeg troede var muligt på så kort tid... Hun har tabt sig 7kg samtidigt med hun har fået en del mere masse på.. Er virkelig stolt af mit lille projekt ;)

Hun træner 3 dage on 1 off. Hun laver morgencardio 45-60 min 6 gange om ugen.. Derudover sprint/interval træning 3-4-gange om ugen senere på dagen..

Voldsomt! Fuck en fysik!

Sgu da lige før jeg bliver misundelig

J.L.N. skrev:Voldsomt! Fuck en fysik!

Sgu da lige før jeg bliver misundelig

Det kan man ikke bebrejde dig ;) Ærgeligt jeg ikke har nogle før billeder så man kan se hvor meget der rent faktisk er sket.. Jeg har aldrig set nogen nå så langt på så kort tid... Men hun arbejder også benhårdt for det !!!

Brutalis_81 skrev:

J.L.N. skrev:Voldsomt! Fuck en fysik!

Sgu da lige før jeg bliver misundelig

Det kan man ikke bebrejde dig ;) Ærgeligt jeg ikke har nogle før billeder så man kan se hvor meget der rent faktisk er sket.. Jeg har aldrig set nogen nå så langt på så kort tid... Men hun arbejder også benhårdt for det !!!

Lyder virkelig fedt, med et par der er så dedikerede begge to!

D 2.7.2010



Chest, bic`s, abs


INC bench press ( smith )
8 rep 90kg
8 rep 100kg
6 rep 110kg
6 rep 110kg

Low INC dumbbell press
10 rep 42kg
10 rep 42kg
10 rep 42kg

Chest dips - Pec-deck flyes ( supersettet )
15 rep bw >>>>>> 12 rep 70kg
15 rep bw >>>>>> 12 rep 70kg
15 rep bw >>>>>> 10 rep 70kg

Barbell curls ( close-grip )
15 rep 40kg
12 rep 45kg
12 rep 45kg

Seated dumbbell curls
10 rep 22kg
10 rep 22kg
10 rep 22kg

Dumbbell preacher curls
12 rep 16kg
12 rep 16kg
10 rep 16kg + 5 rep 12kg ( dropset )

Crunches
20 rep
20 rep
20 rep

Leg raises
25 rep
25 rep
25 rep

Hanging leg raises
10 rep
10 rep
10 rep


Pwo

40g bodylab isolat
80g bodylab carbs

D 3.7.2010



Legs

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

Leg press
20 rep 260kg
15 rep 300kg
15 rep 300kg

Leg extensions - Hack squat ( supersettet )
12 rep 50kg >>>>>>>>> 12 rep 100kg
12 rep 50kg >>>>>>>>> 10 rep 100kg
10 rep 50kg >>>>>>>>> 10 rep 100kg

Leg curls
15 rep 25kg
15 rep 25kg
15 rep 25kg

Barbell lunges ( press with heel )
12 rep 40kg
12 rep 40kg
12 rep 40kg

Standing calf raises - Seated calf raises ( supersettet )
15 rep fuld magasin >>>>> 12 rep 35kg
12 rep fuld magasin + 20kg 12 rep 35kg
10 rep fuld magasin + 40kg 10 rep 35kg

Pwo

40g bodylab isolat
80g bodylab carbs

Det er da lidt af et hun køn du har fået dig der, men hun har jo også den rigtige læremester. Kunne være man snart skulle køre op og få en træning i hulen igen... Glæder mig til at se dig til DM. Du er seedet som 1er..

GoingBiG skrev:Det er da lidt af et hun køn du har fået dig der, men hun har jo også den rigtige læremester. Kunne være man snart skulle køre op og få en træning i hulen igen... Glæder mig til at se dig til DM. Du er seedet som 1er..

Ja er også ganske tilfreds

seedet som 1er. Det ved jeg nu ikke. Skal lige forbi ham Thomas der vandt -100kg og overall sidste år. Hvis han da stiller op i år...

D 4.10.2010



Abs

Leg raises
20 rep
20 rep
20 rep

Cable crunches
20 rep 60kg
20 rep 60kg
20 rep 60kg

Hanging leg raises
15 rep
15 rep
15 rep

Cardio

20 min on crosstrainer ( interval )

Hej Rene

har sendt en pm til dig. Skriv lige om du har fået den?

Mvh. Busted

D 5.7.2010



Delts, traps, tri`s



Seated barbell front press ( smith )
12 rep 70kg
10 rep 75kg
8 rep 80kg

Dumbbell press
10 rep 32kg
8 rep 34,5kg

Dumbbell front raises
10 rep 18kg
10 rep 18kg

Cable side raises
12 rep 20kg
12 rep 20kg

Dumbbell shrugs
15 rep 44,5kg
12 rep 47kg
12 rep 47kg

Close-grip bench press
10 rep 100kg
8 rep 105kg
6 rep 110kg

Dips
15 rep bw + 20kg
12 rep bw + 20kg
12 rep bw + 20kg

Pushdowns
12 rep 70kg
10 rep 80kg
8 rep 85kg + 4 rep + 3 rep ( rest pause )

Pwo

40g bodylab isolat
80g bodylab carbs