busted skrev:Hej Rene

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

Mvh. Busted

Hej Thomas. Nej den har jeg ikke modtaget.. Prøv lige igen

D 6.7.2010



Cybex machine pulldowns
12 rep 170lbs
12 rep 190lbs
10 rep 210lbs
8 rep 230lbs + 5 rep 190lbs ( dropset )

Bent over barbell rows
10 rep 100kg
8 rep 110kg
6 rep 120kg

Single arm machine rows
12 rep 190lbs
10 rep 210lbs
10 rep 210lbs

Close-grip pulldowns
10 rep 85kg
10 rep 90kg
10 rep 90kg

Hyberextensions
20 rep
20 rep
20 rep

Bent over dumbbell rear laterals
12 rep 16kg
10 rep 18kg
10 rep 18kg

calf presses
20 rep
15 rep
12 rep
12 rep

Calf machine
12 rep
12 rep
10 rep
10 rep
10 rep


Pwo

40g bodylab isolat
60g bodylab carbs

Dine billeder er svært massive og godt fyldt med veins

Moqensen skrev:Dine billeder er svært massive og godt fyldt med veins

Tak skal du ha makker Din form er nu også ret imponerende !!!

Glæder mig til at se dig til DM!

D 8.7.2010


Back, chest


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

T-bar rows
12 rep 100kg
10 rep 110kg
8 rep 120kg

Chest supported dumbbell rows
12 rep 27kg
12 rep 27kg
12 rep 27kg

Dumbbell pullovers
12 rep 30kg
12 rep 30kg
12 rep 30kg

INC bench press ( smith )
10 rep 100kg
8 rep 105kg
6 rep 110kg + 3 rep ( rest pause )

INC dumbbell press
12 rep 40kg
10 rep 42kg
10 rep 42kg

Chest dips - Pec-deck flyes ( supersettet )
15 rep bw + 20kg >>>>> 12 rep 70kg
12 rep bw + 20kg >>>>> 10 rep 75kg
12 rep bw + 20kg >>>>> 10 rep 75kg

Pwo

40g bodylab isolat
60g bodylab carbs

D 9.7.2010


Legs, calf, abs



Leg extensions
12 rep 45kg
12 rep 47,5kg
10 rep 50kg
10 rep 50kg

Smith machine squats
12 rep 120kg
12 rep 130kg
10 rep 140kg
8 rep 150kg + 6 rep 120kg ( dropset )

Leg press
12 rep 240kg + kæresten ( ca 55kg )
12 rep 240kg + kæresten ( ca 55kg )
12 rep 240kg + kæresetn ( ca 55kg ) + 5 rep 240kg ( dropset )

Barbell lunges
10 rep 35kg
10 rep 35kg
10 rep 35kg

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

Standing single leg curls
15 rep 15kg
12 rep 20kg
12 rep 20kg

Standing calf raises - Seated calf raises ( supersettet )
12 rep fuld magasin + 20kg >>>>> 10 rep 35kg
12 rep fuld magasin + 40kg >>>>> 10 rep 35kg
10 rep fuld magasin + 60kg >>>>> 8 rep 35kg

Cardio

20min on crosstrainer ( HIIT )

Pwo

40g bodylab isolat
60g bodylab carbs

D 10.7.2010


Morgen cardio.

30 min ( HIIT )

Sidst på dagen står den på skulder biceps og triceps !

10.7.2010



Delts, arms


Dumbbell shoulder press
12 rep 29,5kg
10 rep 32kg
10 rep 32kg
8 rep 34,5kg

Seated dumbbell laterals
10 rep 17kg
10 rep 17kg
10 rep 17kg

Cable side laterals
10 rep 20kg
10 rep 20kg
10 rep 20kg

Reverse pec-deck
12 rep 45kg
10 rep 45kg
10 rep 45kg
10 rep 45kg

Pushdowns
12 rep 35kg
10 rep 40kg
10 rep 40kg

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

Machine dips
12 rep 200lbs
12 rep 200lbs
12 rep 200lbs

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

Dumbbell preacher curls
12 rep 16kg
10 rep 18kg
10 rep 18kg

Hammer curls
12 rep 24,5kg
12 rep 24,5kg

Pwo

40g bodylab isolat
60g bodylab carbs

D 12.7.2010


Upper body



Deadlift
10 rep 100kg
5 rep 140kg
5 rep 180kg
5 rep 200kg
5 rep 200kg

Bent over barbell rows
8 rep 110kg
8 rep 110kg
8 rep 110kg

Bench press
5 rep 120kg
5 rep 120kg
5 rep 120kg
5 rep 120kg

INC bench press ( smith )
8 rep 100kg
8 rep 100kg
8 rep 100kg

Push presses
5 rep 80kg
5 rep 80kg
5 rep 80kg

Barbell upright rows
8 rep 55kg
8 rep 55kg
8 rep 55kg

Barbell preacher curls
8 rep 40kg
8 rep 40kg
7 rep 40kg

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


Pwo

40g bodylab isolat
60g bodylab carbs

Et par billeder af formen efter dagens morgen cardio og posering.

D 13.7.2010



Legs, calf, abs


Squat
15 rep 100kg
5 rep 140kg
5 rep 180kg
5 rep 200kg
5 rep 200kg

Leg extensions ( single leg )
12 rep 50kg
10 rep 55kg
10 rep 55kg
10 rep 55kg

Stiff-legged deads
8 rep 80kg
8 rep 80kg
8 rep 80kg
8 rep 80kg

Standing calf raises
10 rep 120kg
8 rep 130kg
8 rep 130kg

Seated calf raises
10 rep 50kg
8 rep 50kg
8 rep 50kg

Giant set
Swiss-ball twisting crunches 3 set to failure
knee-ins 3 set to failure
Rope crunches 3 set to failure
Leg raises 3 set to failure

Pwo

40g bodylab isolat
60g bodylab carbs

D 16.7.2010



Chest, delts


INC bench press ( smith )
12 rep 90kg
10 rep 95kg
8 rep 100kg
8 rep 100kg + 4 rep 80kg ( dropset )

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

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

Cable flyes - Push-ups ( supersettet )
12 rep 35kg
12 rep 35kg >>>> 15 rep

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

Cable side laterals
12 rep 20kg
12 rep 20kg
10 rep 20kg

Cable upright rows
12 rep 55kg
10 rep 60kg
10 rep 60kg

Crunches
20 rep
20 rep
20 rep

Knee-ins
20 rep
15 rep
15 rep

Hanging leg raises
12 rep
12 rep
12 rep

Pwo

40g bodylab isolat
60g bodylab carbs

D 17.7.2010



Abs, back, rear delts


Gigant-set
Hanging leg raises 3 set to failure
knee-ins 3 set to failure
Seated twist 3 set
Cable crunches 3 set to failure

V-bar chin-ups
8 rep bw
8 rep bw
8 rep bw

Bent over barbell rows
12 rep 90kg
10 rep 95kg
8 rep 100kg

Dumbbell rows
10 rep 47kg
10 rep 50kg
8 rep 50kg

Medium-grip pulldowns
12 rep 75kg
10 rep 85kg
8 rep 90kg + 4 rep 75kg ( dropset )

INC dumbbell rear laterals
12 rep 14kg
12 rep 14kg
10 rep 14kg

Cable cross rear laterals
12 rep 20kg
12 rep 20kg
10 rep 20kg

Hyberextensions
15 rep bw + 10kg
15 rep bw + 10kg
15 rep bw + 10kg


Pwo

40g bodylab isolat
60g bodylab carbs

[quote="busted"][/quote]


Satan en massiv fætter ! Men er han ikke lidt blød hvis han skal op d 1 august ;)

Ej, lækker hund ! Skal du til udstilling eller hva ?

D 18.7.2010



Delts, arms


Seated dumbbell laterals - Barbell front press ( smith ) Pre-Exhaustion superset
12 rep 16kg >>>>>>>>>>>>>>>> 10 rep 70kg
10 rep 18kg >>>>>>>>>>>>>>>> 8 rep 75kg
8 rep 18kg >>>>>>>>>>>>>>>> 6 rep 80kg + 6 rep 60kg ( dropset )

Cable side raises
12 rep 20kg
12 rep 20kg
10 rep 20kg + 5 rep 15kg + 5 rep 12,5kg ( dropset )

Lying cable rear laterals
12 rep 20kg
12 rep 20kg
12 rep 20kg

Close-grip bench press
12 rep 90kg
10 rep 95kg
8 rep 100kg

Lying barbell triceps extensions - Pushdowns ( superset )
12 rep 40kg >>>>>>>>>>>>>>>>>>>>>> 8 rep 60kg
10 rep 45kg >>>>>>>>>>>>>>>>>>>>>> 8 rep 55kg
8 rep 45kg >>>>>>>>>>>>>>>>>>>>>> 8 rep 55kg

Dumbbell kickbacks
12 rep 14kg
12 rep 14kg

Dumbbell preacher curls
12 rep 16kg
10 rep 18kg
10 rep 18kg + 5 rep 14kg ( dropset )

Nautilus high curls
12 rep 35kg
10 rep 40kg
10 rep 40kg + burns

Dumbbell concentrations curls
12 rep 16kg
10 rep 18kg + 4 rep 16kg ( dropset )


Pwo

40g bodylab isolat
60g bodylab carbs

Lidt disko .

D 20.7.2010



Crunches
25 rep
20 rep
20 rep

Leg raises
20 rep
20 rep
20 rep

Roman chair sit-ups
40 rep
40 rep
40 rep

Leg extensions ( single leg )
20 rep 40kg
15 rep 45kg
12 rep 50kg
10 rep 50kg + 5 rep 35kg + 4 rep 30kg + 5 rep 25kg ( dropset )

Standing calf raises ( single leg )
15 rep 70kg
12 rep 75kg
12 rep 75kg
12 rep 75kg + 5 rep 60kg + 5 rep 50kg + burns ( dropset og burns )

Seated calf raises
12 rep 45kg
10 rep 50kg
10 rep 50kg
10 rep 50kg + burns

Barbell wrist curls
20 rep 30kg
15 rep 35kg
12 rep 40kg
10 rep 40kg + 6 rep 30kg ( dropset )

Barbell reverse curls
15 rep 15kg
12 rep 15kg
12 rep 15kg
12 rep 15kg


Pwo

40g bodylab isolat
60g bodylab carbs

Skrider diæten planmæssig frem?

Bay skrev:Skrider diæten planmæssig frem?

Man kan vist ikke kalde det planmæssigt. Fik en fiber i baglåret i søndags. mega dårlig timing.. Men jeg kører på og håber jeg snart kan træne ben igen.. Ellers er jeg godt tilfreds med formen her godt 6 uger ude !

Brutalis_81 skrev:

Bay skrev:Skrider diæten planmæssig frem?

Man kan vist ikke kalde det planmæssigt. Fik en fiber i baglåret i søndags. mega dårlig timing.. Men jeg kører på og håber jeg snart kan træne ben igen.. Ellers er jeg godt tilfreds med formen her godt 6 uger ude !

Surt med baglåret!

Hvor meget mangler du at smide?

Bay skrev:

Brutalis_81 skrev:

Bay skrev:Skrider diæten planmæssig frem?

Man kan vist ikke kalde det planmæssigt. Fik en fiber i baglåret i søndags. mega dårlig timing.. Men jeg kører på og håber jeg snart kan træne ben igen.. Ellers er jeg godt tilfreds med formen her godt 6 uger ude !

Surt med baglåret!

Hvor meget mangler du at smide?

Det ved jeg ikke. Bruger spejlet og når jeg er tilfreds må vi se hvad vægten siger. Men et bud er ca 5kg endnu.