Hvad taber en fyr som dig i BW efter 5 dages sygdom?

Bay skrev:Hvad taber en fyr som dig i BW efter 5 dages sygdom?

Vil tro der ryger 2-3kg. Men jeg plejer nu at vente et par dage med efter veje mig efter sådan en omgang ;)

Brutalis_81 skrev:

Bay skrev:Hvad taber en fyr som dig i BW efter 5 dages sygdom?

Vil tro der ryger 2-3kg. Men jeg plejer nu at vente et par dage med efter veje mig efter sådan en omgang ;)

Haha, ganske forståelig - sådan et utilsigtet vægtab på 2-3kg er ikke godt for egoet

Bay skrev:

Brutalis_81 skrev:

Bay skrev:Hvad taber en fyr som dig i BW efter 5 dages sygdom?

Vil tro der ryger 2-3kg. Men jeg plejer nu at vente et par dage med efter veje mig efter sådan en omgang ;)

Haha, ganske forståelig - sådan et utilsigtet vægtab på 2-3kg er ikke godt for egoet

Haha, nej lige præcis ;)

D 18.11.2010


Delts - Arms

Dumbbell press
12 rep 28kg
10 rep 30kg
10 rep 32kg
8 rep 34kg

Machine lateral raises
15 rep 90lbs
12 rep 100lbs
12 rep 110lbs
10 rep 110lbs

Cable rear laterals
12 rep 15kg
12 rep 15kg
12 rep 15kg
12 rep 15kg

Dumbbell curls - Lying dumbbell extensions ( superset )
12 rep 20kg >>>>>>>>>>>>> 12 rep 16kg
10 rep 22kg >>>>>>>>>>>>> 10 rep 18kg
10 rep 24kg >>>>>>>>>>>>> 10 rep 18kg
10 rep 24kg >>>>>>>>>>>>> 10 rep 18kg

Dumbbell concentration curls - Overhead dumbbell extensions ( superset )
12 rep 16kg >>>>>>>>>>>>>>>>>>> 12 rep 16kg
10 rep 18kg >>>>>>>>>>>>>>>>>>> 10 rep 16kg
10 rep 18kg >>>>>>>>>>>>>>>>>>> 10 rep 16kg

EZ Barbell curls - Pushdowns ( superset )
12 rep 50kg >>>>>>>>>>>>> 12 rep 40kg
10 rep 55kg >>>>>>>>>>>>> 10 rep 42,5kg
10 rep 55kg >>>>>>>>>>>>> 10 rep 42,5kg

Pwo
40g bodylab isolat
60g bodylab carbs

D 19.11.2010



Legs - Calf

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

Leg extensions
15 rep 170lbs
12 rep 190lbs
12 rep 190lbs
12 rep 190lbs + 2 drops

Barbell lunges
10 rep 45kg
10 rep 45kg
10 rep 45kg
10 rep 45kg

Leg Curls
15 rep 70lbs
15 rep 90lbs
15 rep 90lbs
15 rep 90lbs

Stiff-legged deads
10 rep 100kg
10 rep 100kg
10 rep 100kg

Calf presses
8 rep 350kg
8 rep 350kg
8 rep 350kg
8 rep 350kg

Smith machine calf raises ( fst-7 )
12 rep 120kg
12 rep 120kg
10 rep 120kg
10 rep 120kg
9 rep 120kg
9 rep 120kg
8 rep 120kg

Pwo
40g bodylab isolat
60g bodylab carbs

D 21.11.2010



INC Bench press
10 rep 90kg
8 rep 100kg
8 rep 105kg
6 rep 110kg

Dumbbell press
10 rep 45kg
10 rep 45kg
10 rep 45kg
10 rep 45kg

Dumbbell flyes
12 rep 32kg
12 rep 32kg
12 rep 32kg

Chest press machine
12 rep 190lbs
10 rep 210lbs
10 rep 210lbs + 2 drops

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

Overhead DB extensions
10 rep 18kg
10 rep 18kg
10 rep 18kg

Pwo
40g bodylab isolat
60g bodylab carbs

D 22.11.2010


WG Pull-ups
6 rep bw
6 rep bw
6 rep bw
6 rep bw

Bent over barbell rows
8 rep 115kg
8 rep 115kg
8 rep 115kg
8 rep 115kg

T.Bar rows
8 rep 120kg
8 rep 120kg
8 rep 120kg

Reverse-grip pulldowns
8 rep 200lbs
8 rep 200lbs
8 rep 200lbs

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

Face pulls
12 rep 30kg
12 rep 30kg
12 rep 30kg

Barbell curls
8 rep 55kg
8 rep 55kg
8 rep 55kg
8 rep 55kg

DB preacher curls
8 rep 18kg
8 rep 18kg
8 rep 18kg

Pwo
40g bodylab isolat
60g bodylab carbs

D 23.11.2010



Leg extensions
15 rep 170lbs
15 rep 190lbs
12 rep 210lbs
12 rep 210lbs
10 rep 210lbs + 2 drops

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

Seated high leg presses
15 rep 350kg
15 rep 390kg
15 rep 390kg
12 rep 410kg

Lunges
10 rep 50kg
10 rep 50kg
10 rep 50kg

Leg curls
15 rep 130lbs
15 rep 150lbs
12 rep 150lbs
12 rep 150lbs + 3 drops

Stiff legged deadlift
10 rep 100kg
10 rep 100kg
10 rep 100kg

Smith machine calf raises
15 rep 120kg
12 rep 140kg
12 rep 140kg
12 rep 140kg

Calf presses
8 rep 350kg
8 rep 350kg
8 rep 350kg + 3 drops

Pwo
40g bodylab isolat
60g bodylab carbs

D 24.11.2010


Barbell front presses
8 rep 60kg
8 rep 65kg
6 rep 70kg
6 rep 75kg

Dumbbell press
12 rep 28kg
10 rep 30kg
10 rep 30kg

Cable laterals
12 rep 20kg
12 rep 20kg
12 rep 20kg
10 rep 20kg + 2 drops

Bent over db laterals
12 rep 20kg
12 rep 20kg
12 rep 20kg
10 rep 20kg + 2 drops

Dumbbell curls
12 rep 20kg
10 rep 22kg
10 rep 22kg

EZ Barbell curls
12 rep 50kg
10 rep 55kg
8 rep 60kg

Machine concentrations curls ( fst-7 )
12 rep 90lbs
12 rep 90lbs
10 rep 90lbs
10 rep 80lbs
10 rep 80lbs
10 rep 70lbs
10 rep 70lbs

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

One-arm overhead db extensions
12 rep 16kg
12 rep 16kg
12 rep 16kg

Rope pushdowns ( fst-7 )
12 rep 40kg
12 rep 40kg
10 rep 40kg
12 rep 35kg
10 rep 35kg
10 rep 35kg
10 rep 32,5kg

Pwo
40g bodylab isolat
60g bodylab carbs

Skal vi ikke snart have noge video i loggen igen?

D 6.12.2010

Så er træningen startet op igen efter ferie.


Chest - Biceps - Abs

Bench press
12 rep 100kg
12 rep 100kg
12 rep 100kg

INC DB press
12 rep 40kg
12 rep 40kg
12 rep 40kg

Pec-deck flyes
12 rep 110lbs
12 rep 110lbs
12 rep 110lbs

Alternating dumbbell curls
12 rep 20kg
12 rep 20kg
12 rep 20kg

Single arm cable curls
12 rep 15kg
12 rep 15kg
12 rep 15kg

Hammer curls
12 rep 20kg
12 rep 20kg
12 rep 18kg

Decline leg raises
15 rep
15 rep
15 rep

Crunches
15 rep
15 rep
15 rep

Pwo
40g bodylab isolat
60g bodylab carbs

D 7.12.2010


Squat
6 rep 180kg
6 rep 180kg
6 rep 180kg
6 rep 180kg

Stiff legged deads
10 rep 100kg
10 rep 100kg
10 rep 100kg

Leg extensions
12 rep 170lbs
12 rep 170lbs
12 rep 170lbs

Leg curls ( single leg )
12 rep 40kg
12 rep 40kg
12 rep 40kg

Calf presses
12 rep 200kg
12 rep 200kg
12 rep 200kg
12 rep 200kg

Military press
6 rep 70kg
6 rep 70kg
6 rep 70kg
6 rep 70kg

Dumbbell laterals
10 rep 20kg
10 rep 20kg
10 rep 20kg

Close-grips bench press
6 rep 100kg
6 rep 100kg
6 rep 100kg
6 rep 100kg

Single arm triceps extensions
10 rep 40kg
10 rep 40kg
10 rep 40kg

Pwo
40g bodylab isolat
60g bodylab carbs

D 8.12.2010


Yates Rows
6 rep 120kg
6 rep 120kg
6 rep 120kg
6 rep 120kg

Pulldowns
10 rep 170lbs
10 rep 170lbs
10 rep 170lbs

One-arm machine Rows
10 rep 150lbs
10 rep 150lbs
10 rep 150lbs

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

INC dumbbell curls
6 rep 16kg
6 rep 16kg
6 rep 16kg
6 rep 16kg
6 rep 16kg
6 rep 16kg
6 rep 16kg
6 rep 16kg
6 rep 16kg
6 rep 16kg

Dumbbell concentrations curls
6 rep 18kg + 2 drops
6 rep 18kg + 2 drops
6 rep 18kg + 2 drops

Pwo
40g bodylab isolat
60g bodylab carbs

D 9.12.2010


Bench press
6 rep 120kg
6 rep 120kg
6 rep 120kg
6 rep 120kg

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

Cable flyes
12 rep 40kg
12 rep 40kg
12 rep 40kg

Barbell front press ( smith )
6 rep 75kg
6 rep 75kg
6 rep 75kg
6 rep 75kg

Seated dumbbell laterals
10 rep 18kg
10 rep 18kg
10 rep 18kg

Skull crushers
6 rep 45kg
6 rep 45kg
6 rep 45kg
6 rep 45kg
6 rep 45kg
6 rep 45kg
6 rep 45kg
5 rep 45kg
5 rep 45kg
5 rep 45kg

Pushdowns
6 rep 40kg + 2 drops
6 rep 40kg + 2 drops
6 rep 40kg + 2 drops
6 rep 35kg + 2 drops

Pwo
40g bodylab isolat
60g bodylab carbs

Jeg har ikke fået noteret de sidste par dages træning pga at jeg har en masse at se til den sidste tid, i forbindelse med at jeg er startet op som selvstændig i et vikarbereau . Det er meget nyt for mig og kræver en del mht at få skaffet kunder samt arbejskraft.. Men det er super spændene og så er det noget jeg kan kombinere med min træning i kraft af jeg stort set selv tilrettelægger min dag..

Dagens træning

Bench press
6 rep 120kg
6 rep 120kg
6 rep 120kg
6 rep 120kg

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

Cable flyes
12 rep 30kg
12 rep 30kg
12 rep 30kg

Cybex overhead press
6 rep 130lbs
6 rep 130lbs
6 rep 130lbs
6 rep 130lbs

Seated db laterals
10 rep 18kg
10 rep 18kg
10 rep 18kg

Dips
6 rep bw + 30kg
6 rep bw + 30kg
6 rep bw + 30kg
6 rep bw + 30kg

Single arm triceps extensions
8 rep 60kg
8 rep 60kg
8 rep 60kg

Crunches
20 rep
20 rep
20 rep

Pwo
40g bodylab isolat
60g bodylab carbs

Jeg har lige genset dine billeder fra DM - og du er godt nok fantastisk René

Malke skrev:Jeg har lige genset dine billeder fra DM - og du er godt nok fantastisk René

Tak Skal du ha mester Bare vent til 2011 udgaven ;)

Dagens træning..

Det blev til en meget tidlig træning idag ( 06.30 ) pga af arbejde og det faktum at centeret jeg træner i, lukker kl 19 om fredagen..

Yates rows
6 rep 125kg
6 rep 125kg
6 rep 125kg
6 rep 125kg

Pulldowns
10 rep 200lbs
10 rep 200lbs
10 rep 200lbs

Single arm machine rows
10 rep 150kg
10 rep 150kg
10 rep 150kg

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

Facepulls
12 rep 20kg
12 rep 20kg
12 rep 20kg

Barbell curls
6 rep 55kg
6 rep 55kg
6 rep 55kg
6 rep 55kg

Dumbbell preacher curls
8 rep 18kg
8 rep 18kg
8 rep 18kg
8 rep 18kg

Leg raises
20 rep
20 rep
20 rep
20 rep

Crunches
15 rep
15 rep
15 rep

Pwo
40g bodylab isolat
60g bodylab carbs

Hvad arbejder du med i tiden?

Bay skrev:Hvad arbejder du med i tiden?

Jeg arbejder for et vikarbereau der hedder powerpeople. Firmaet ligger i brønderslev, og de har lige startet en afdeling op i Herning som jeg er kommet til at stå for. Arbejdet består i at skaffe nye kunder (virksomheder) som har brug for arbejdskraft. Derudover skal jeg ansætte folk til de forskellige virksomheder.

Så kom der gang i træningen igen efter kort tids fravær pga mindre skader og sygdom..


Seated barbell front press
8 rep 65kg
8 rep 65kg
8 rep 65kg
8 rep 65kg

Dumbbell front raises
12 rep 18kg
10 rep 18kg
10 rep 18kg
10 rep 18kg

Machine lateral raises
12 rep 100lbs
12 rep 100lbs
12 rep 100lbs
12 rep 100lbs

Reverse cable flyes
12 rep 15kg
12 rep 15kg
12 rep 15kg
12 rep 15kg

Dumbbell shrugs ( 3 sek pause at the top of the movement)
15 rep 34kg
15 rep 37kg
12 rep 40kg
12 rep 42kg
10 rep 42kg

Lying triceps extensions
12 rep 18kg
12 rep 18kg
10 rep 18kg
10 rep 18kg

Rope pushdowns
12 rep 35kg
12 rep 35kg
12 rep 35kg

Dumbbell kickbacks
12 rep 14kg
12 rep 14kg
12 rep 14kg

Planks
3 set, 30 sek holds

Crunches
20 rep
20 rep
20 rep

Pwo
40g bodylab isolat
60g bodylab carbs

Så blev det weekend igen for mig.. Efter arbejde skulle der dog lige flyttes nogle møbler for en kammerat, så var lidt flad for energi da jeg kom til træning. Men det blev en super workout da jeg først kom igang..

Opvarmning : 10 min, stationary bike.

WG Pulldowns
8 rep 200lbs
8 rep 200lbs
8 rep 200lbs
8 rep 200lbs + 3 negatives only reps

Seated pulley rows
8 rep 110kg
8 rep 110kg
8 rep 110kg
8 rep 110kg

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

Closegrip pulldowns
12 rep 175lbs
12 rep 175lbs
12 rep 175lbs
10 rep 175lbs

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

Smith machine calf raises
15 rep 110kg
12 rep 130kg
12 rep 140kg
10 rep 140kg
10 rep 140kg

Seated calf raises
12 rep 70kg
10 rep 80kg
10 rep 80kg
8 rep 80kg
8 rep 80kg

Decline sit-ups
15 rep
15 rep
15 rep

Crunches
15 rep
15 rep
15 rep

Decline leg raises
12 rep
12 rep
12 rep

Pwo
40g bodylab isolat
60g bodylab carbs

Et par billeder af formen.. Der kommer flere billeder her i den nærmeste fremtid. Skal lige op i gear igen efter en lidt sløv periode med arbejde, julefrokoster osv. Ja, i know. Undskylninger er der nok af ;)

De ben er jo off the chart!

Benene ser freaky ud! Det er efterhånden svært at ane skaden

Der er vidst ikke meget negativt at sige til den offseasonform du holder dig ;)

Hvad er næste konkurrence for dit vedkommende?
Du har ikke overvejet et af grandprixerne her i Norden? Eller hvis det måske bliver et Grand Prix i DK til april? Du burde vel have resultaterne til at kunne stille op?

Sindsyg flot form !

Tak for comments !

Ang konkurrence planer, er det nok først realistisk at stille op til sommer, da mit arbejde kræver en del den næste tid.. Men nu må vi se hvad der sker.. Først og fremmest skal jeg i form igen efter flere måneders tilbagegang pga skader og de andre unskyldninger

Er fra idag startet op på et split. Det er et 4 split, som køres 2 on 1 off.

Dag 1 Bryst, Biceps, Underarme
Dag 2 Legs, Abs
Dag 3 Skulder, Triceps
Dag 4 Ryg, Læg

Dagens træning.

Dumbbell press
12 rep 37kg
12 rep 40kg
10 rep 42kg
10 rep 42kg

INC bench press
12 rep 90kg
10 rep 95kg
10 rep 95kg
12 rep 90kg

Dips
15 rep
15 rep
15 rep
15 rep

Cable flyes
12 rep 40kg
12 rep 40kg
12 rep 40kg
10 rep 40g

INC dumbbell curls
12 rep 18kg
10 rep 20kg
10 rep 20kg
10 rep 20kg

Barbell preacher curls
12 rep 40kg
10 rep 45kg
10 rep 45kg
8 rep 47,5kg

Dumbbell concentrations curls
12 rep 16kg
12 rep 16kg
10 rep 16kg

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

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

Pwo
40g bodylab isolat
60g bodylab carbs