Fredag d. 29-11-2013
Dumbbell Shoulder Press
Reps: 4 / 4 / 4 / 4
Kilo: 36
Dumbbell Lying Rear Delt Raises
Reps: 12 / 12 / 12 / 10 / 10
Kilo: 10
Dumbbell Seated Laterial Raises
Reps: 15 / 15 / 15
Kilo: 14
Dumbbell Seated Front Raises
Reps: 12 / 10 / 9
Kilo: 10
Dumbbell Seated Front Raises
Reps: 12 / 10 / 9
Kilo: 10
Barbell Decline Bench Press
Reps: 5 / 5 / 5 / 5 / 5
Kilo: 62,5
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Logbog
Side 1 af 2 • 1, 2
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Lørdag d. 30-11-2013
Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 87,5
Barbell Underhand Bent-over Rows
Reps: 6 / 6 / 6 / 6
Kilo: 60
T-bar Rows
Reps: 8 / 8 / 8 / 8 / 8
Kilo: 55
Cable kneeling Crunches
Reps: 15 / 15 /12 / 12 / 10
Kilo: 42,5
Superset:
Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 87,5
Barbell Underhand Bent-over Rows
Reps: 6 / 6 / 6 / 6
Kilo: 60
T-bar Rows
Reps: 8 / 8 / 8 / 8 / 8
Kilo: 55
Cable kneeling Crunches
Reps: 15 / 15 /12 / 12 / 10
Kilo: 42,5
Superset:
Reverse Barbell Curls
Reps: 12 / 12 / 12
Kilo: 20,5
Barbell Upright Rows
Reps: 12 / 12 / 10
Kilo: 20,5
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Tirsdag d. 2-12-2013
Decline Barbell Press
Reps: 4 / 4 / 3 / 3
Kilo: 105
Dumbbell Press
Reps: 5 / 3 / 3 / 2
Kilo: 42
Incline Barbell Press
Reps: 12 / 12 / 12
Kilo: 57,5
Dumbbell Incline Flies
Reps: 10 / 10 / 10
Kilo: 16
One Arm Curls
Reps: 14 / 12 / 10
Kilo: 12
Decline Barbell Press
Reps: 4 / 4 / 3 / 3
Kilo: 105
Dumbbell Press
Reps: 5 / 3 / 3 / 2
Kilo: 42
Incline Barbell Press
Reps: 12 / 12 / 12
Kilo: 57,5
Dumbbell Incline Flies
Reps: 10 / 10 / 10
Kilo: 16
One Arm Curls
Reps: 14 / 12 / 10
Kilo: 12
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Onsdag d. 4-12-2013
Dumbbell Should Press
Reps: 4 / 4 / 4 / 4
Kilo: 36
Lying Dumbbell Incline Rear Posterior Raises
Reps: 15 / 15 / 15 / 15 / 15
Kilo: 10
Seated Laterial Raises
Reps: 15 / 15 / 15
Kilo: 16
Seated Front Raises
Reps: 10 / 10 / 10
Kilo: 10
Dumbbell Incline Triceps Extensions
Reps: 10 / 10 / 10
Kilo: 9
Seated One Arm Curls
Reps: 5 / 5 / 5 / 4 /3
Kilo: 22
Superset:
Dumbbell Should Press
Reps: 4 / 4 / 4 / 4
Kilo: 36
Lying Dumbbell Incline Rear Posterior Raises
Reps: 15 / 15 / 15 / 15 / 15
Kilo: 10
Seated Laterial Raises
Reps: 15 / 15 / 15
Kilo: 16
Seated Front Raises
Reps: 10 / 10 / 10
Kilo: 10
Dumbbell Incline Triceps Extensions
Reps: 10 / 10 / 10
Kilo: 9
Seated One Arm Curls
Reps: 5 / 5 / 5 / 4 /3
Kilo: 22
Superset:
Cable Pushdowns
Reps: 15 / 15 / 12
Kilo: 25
Cable Curls
Reps: 15 / 12 / 10
Kilo: 22,5
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Fredag d. 6-12-2013
Decline Barbell Press
Reps: 4 / 4 / 4 / 4
Kilo: 105
Dumbbell Press
Reps: 6 / 5 / 5 / 5
Kilo: 42
Incline Barbell Press
Reps: 12 / 8 / 8
Kilo: 60
Dumbbell Incline Flies
Reps: 12 / 12 / 12
Kilo: 16
Decline Barbell Press
Reps: 4 / 4 / 4 / 4
Kilo: 105
Dumbbell Press
Reps: 6 / 5 / 5 / 5
Kilo: 42
Incline Barbell Press
Reps: 12 / 8 / 8
Kilo: 60
Dumbbell Incline Flies
Reps: 12 / 12 / 12
Kilo: 16
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Lørdag d. 7-12-2013
Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 90
Barbell Underhand Bent-over Rows
Reps: 6 / 6 / 6 / 6
Kilo: 62,5
T-bar Rows
Reps: 8 / 8 / 8 / 8 / 8
Kilo: 57,5
Cable kneeling Crunches
Reps: 15 / 15 /15 / 15 / 15
Kilo: 42,5
Superset:
Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 90
Barbell Underhand Bent-over Rows
Reps: 6 / 6 / 6 / 6
Kilo: 62,5
T-bar Rows
Reps: 8 / 8 / 8 / 8 / 8
Kilo: 57,5
Cable kneeling Crunches
Reps: 15 / 15 /15 / 15 / 15
Kilo: 42,5
Superset:
Reverse Barbell Curls
Reps: 12 / 12 / 12
Kilo: 20,5
Barbell Upright Rows
Reps: 12 / 12 / 12
Kilo: 20,5
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Onsdag d. 11-12-2013
Dumbbell Should Press
Reps: 4 / 4 / 4 / 4
Kilo: 38
Lying Dumbbell Incline Rear Posterior Raises
Reps: 10 / 10 / 10 / 10 / 8
Kilo: 12
Seated Laterial Raises
Reps: 10 / 10 / 8
Kilo: 18
Seated Front Raises
Reps: 15 / 15 / 15
Kilo: 10
Dumbbell Incline Triceps Extensions
Reps: 10 / 10 / 10
Kilo: 10
Seated One Arm Curls
Reps: 5 / 4 / 3 / 3 /3
Kilo: 22
Superset:
Dumbbell Should Press
Reps: 4 / 4 / 4 / 4
Kilo: 38
Lying Dumbbell Incline Rear Posterior Raises
Reps: 10 / 10 / 10 / 10 / 8
Kilo: 12
Seated Laterial Raises
Reps: 10 / 10 / 8
Kilo: 18
Seated Front Raises
Reps: 15 / 15 / 15
Kilo: 10
Dumbbell Incline Triceps Extensions
Reps: 10 / 10 / 10
Kilo: 10
Seated One Arm Curls
Reps: 5 / 4 / 3 / 3 /3
Kilo: 22
Superset:
Cable Pushdowns
Reps: 15 / 15 / 11
Kilo: 25
Cable Curls
Reps: 15 / 12 / 11
Kilo: 22,5
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Fredag d. 13-12-2013
Decline Barbell Press
Reps: 4 / 4 / 4 / 4
Kilo: 107,5
Dumbbell Press
Reps: 7/ 7 / 6 / 6
Kilo: 42
Incline Barbell Press
Reps: 12 / 10 / 8
Kilo: 60
Dumbbell Incline Flies
Reps: 12 / 12 / 12
Kilo: 16
Decline Barbell Press
Reps: 4 / 4 / 4 / 4
Kilo: 107,5
Dumbbell Press
Reps: 7/ 7 / 6 / 6
Kilo: 42
Incline Barbell Press
Reps: 12 / 10 / 8
Kilo: 60
Dumbbell Incline Flies
Reps: 12 / 12 / 12
Kilo: 16
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Lørdag d. 14-12-2013
Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 92,5
Barbell Underhand Bent-over Rows
Reps: 6 / 6 / 6 / 6 / 6
Kilo: 65
T-bar Rows
Reps: 8 / 8 / 8 / 8 / 8
Kilo: 60
Cable kneeling Crunches
Reps: 15 / 15 /12 / 10 / 10
Kilo: 45
Superset:
Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 92,5
Barbell Underhand Bent-over Rows
Reps: 6 / 6 / 6 / 6 / 6
Kilo: 65
T-bar Rows
Reps: 8 / 8 / 8 / 8 / 8
Kilo: 60
Cable kneeling Crunches
Reps: 15 / 15 /12 / 10 / 10
Kilo: 45
Superset:
Reverse Barbell Curls
Reps: 12 / 12 / 12
Kilo: 23
Barbell Upright Rows
Reps: 12 / 12 / 12
Kilo: 23
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Mandag d. 16-12-2013
Decline Barbell Press
Reps: 4 / 4 / 4 / 4
Kilo: 110
Dumbbell Press
Reps: 7 / 7 / 7 / 6
Kilo: 42
Incline Barbell Press
Reps: 12 / 12 / 10
Kilo: 60
Dumbbell Incline Flies
Reps: 15 / 15 / 15
Kilo: 16
One Arm Curls
Reps: 15 / 11 / 8
Kilo: 12
Decline Barbell Press
Reps: 4 / 4 / 4 / 4
Kilo: 110
Dumbbell Press
Reps: 7 / 7 / 7 / 6
Kilo: 42
Incline Barbell Press
Reps: 12 / 12 / 10
Kilo: 60
Dumbbell Incline Flies
Reps: 15 / 15 / 15
Kilo: 16
One Arm Curls
Reps: 15 / 11 / 8
Kilo: 12
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Onsdag d. 18-12-2013
Dumbbell Should Press
Reps: 4 / 2 / 3 / 2
Kilo: 40
Lying Dumbbell Incline Rear Posterior Raises
Reps: 10 / 10 / 10 / 10 / 10
Kilo: 12
Seated Laterial Raises
Reps: 10 / 10 / 10
Kilo: 18
Seated Front Raises
Reps: 8 / 8 / 6
Kilo: 12
Dumbbell Incline Triceps Extensions
Reps: 12 / 12 / 12
Kilo: 10
Seated One Arm Curls
Reps: 5 / 5 / 5 / 3 /3
Kilo: 22
Superset:
Dumbbell Should Press
Reps: 4 / 2 / 3 / 2
Kilo: 40
Lying Dumbbell Incline Rear Posterior Raises
Reps: 10 / 10 / 10 / 10 / 10
Kilo: 12
Seated Laterial Raises
Reps: 10 / 10 / 10
Kilo: 18
Seated Front Raises
Reps: 8 / 8 / 6
Kilo: 12
Dumbbell Incline Triceps Extensions
Reps: 12 / 12 / 12
Kilo: 10
Seated One Arm Curls
Reps: 5 / 5 / 5 / 3 /3
Kilo: 22
Superset:
Cable Pushdowns
Reps: 15 / 15 / 12
Kilo: 25
Cable Curls
Reps: 15 / 12 / 10
Kilo: 22,5
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Fredag d. 20-12-2013
Decline Barbell Press
Reps: 3 / 3 / 2 / 2
Kilo: 112,5
Dumbbell Press
Reps: 7/ 7 / 6 / 6
Kilo: 42
Incline Barbell Press
Reps: 12 / 12 / 11
Kilo: 60
Decline Barbell Press
Reps: 3 / 3 / 2 / 2
Kilo: 112,5
Dumbbell Press
Reps: 7/ 7 / 6 / 6
Kilo: 42
Incline Barbell Press
Reps: 12 / 12 / 11
Kilo: 60
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Søndag d. 22-12-2013
Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 95
Rack Pulls
Reps: 4
Kilo: 220
T-bar Rows
Reps: 8 / 8 / 8 / 8 / 8
Kilo: 62,5
Cable kneeling Crunches
Reps: 15 / 15 /15 / 12 / 10
Kilo: 45
Superset:
Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 95
Rack Pulls
Reps: 4
Kilo: 220
T-bar Rows
Reps: 8 / 8 / 8 / 8 / 8
Kilo: 62,5
Cable kneeling Crunches
Reps: 15 / 15 /15 / 12 / 10
Kilo: 45
Superset:
Reverse Barbell Curls
Reps: 12 / 10 / 10
Kilo: 25,5
Barbell Upright Rows
Reps: 12 / 10 / 10
Kilo: 25,5
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Mandag d. 23-12-2013
Decline Barbell Press
Reps: 4 / 4 / 4 / 4
Kilo: 112,5
Dumbbell Press
Reps: 7 / 7 / 6 / 6
Kilo: 42
Incline Barbell Press
Reps: 12 / 12 / 12
Kilo: 60
Dumbbell Incline Flies
Reps: 12 / 12 / 12
Kilo: 18
One Arm Curls
Reps: 15 / 14 / 12
Kilo: 12
Decline Barbell Press
Reps: 4 / 4 / 4 / 4
Kilo: 112,5
Dumbbell Press
Reps: 7 / 7 / 6 / 6
Kilo: 42
Incline Barbell Press
Reps: 12 / 12 / 12
Kilo: 60
Dumbbell Incline Flies
Reps: 12 / 12 / 12
Kilo: 18
One Arm Curls
Reps: 15 / 14 / 12
Kilo: 12
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Onsdag d. 25-12-2013
Dumbbell Should Press
Reps: 4 / 3 / 3 / 3
Kilo: 40
Lying Dumbbell Incline Rear Posterior Raises
Reps: 12 / 12 / 10 / 10 / 10
Kilo: 12
Seated Laterial Raises
Reps: 12 / 10 / 10
Kilo: 18
Seated Front Raises
Reps: 10 / 10 / 10
Kilo: 12
Dumbbell Incline Triceps Extensions
Reps: 15 / 15 / 9
Kilo: 10
Seated One Arm Curls
Reps: 5 / 5 / 5 / 4 /3
Kilo: 22
Superset:
Dumbbell Should Press
Reps: 4 / 3 / 3 / 3
Kilo: 40
Lying Dumbbell Incline Rear Posterior Raises
Reps: 12 / 12 / 10 / 10 / 10
Kilo: 12
Seated Laterial Raises
Reps: 12 / 10 / 10
Kilo: 18
Seated Front Raises
Reps: 10 / 10 / 10
Kilo: 12
Dumbbell Incline Triceps Extensions
Reps: 15 / 15 / 9
Kilo: 10
Seated One Arm Curls
Reps: 5 / 5 / 5 / 4 /3
Kilo: 22
Superset:
Cable Pushdowns
Reps: 15 / 15 / 15
Kilo: 25
Cable Curls
Reps: 15 / 15 / 10
Kilo: 22,5
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Fredag d. 27-12-2013
Decline Barbell Press
Reps: 4 / 3 / 3 / 2
Kilo: 115
Dumbbell Press
Reps: 8/ 8 / 8 / 8
Kilo: 42
Incline Barbell Press
Reps: 12 / 12 / 12
Kilo: 62,5
Dumbbell Incline Flies
Reps: 15 / 12 / 12
Kilo: 18
Decline Barbell Press
Reps: 4 / 3 / 3 / 2
Kilo: 115
Dumbbell Press
Reps: 8/ 8 / 8 / 8
Kilo: 42
Incline Barbell Press
Reps: 12 / 12 / 12
Kilo: 62,5
Dumbbell Incline Flies
Reps: 15 / 12 / 12
Kilo: 18
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Lørdag d. 28-12-2013
Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 97,5
Rack Pulls
Reps: 6
Kilo: 230
T-bar Rows
Reps: 8 / 8 / 8 / 8 / 8
Kilo: 65
Cable kneeling Crunches
Reps: 15 / 15 /15 / 15 / 15
Kilo: 45
Superset:
Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 97,5
Rack Pulls
Reps: 6
Kilo: 230
T-bar Rows
Reps: 8 / 8 / 8 / 8 / 8
Kilo: 65
Cable kneeling Crunches
Reps: 15 / 15 /15 / 15 / 15
Kilo: 45
Superset:
Reverse Barbell Curls
Reps: 12 / 12 / 10
Kilo: 25,5
Barbell Upright Rows
Reps: 12 / 12 / 10
Kilo: 25,5
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Mandag d. 30-12-2013
Decline Barbell Press
Reps: 4 / 4 / 4 / 4
Kilo: 115
max: 135
Dumbbell incline (15 degree) Press
Reps: 7 / 7 / 7 / 6
Kilo: 42
Incline Barbell Press
Reps: 12 / 12 / 12
Kilo: 65
Dumbbell Incline Flies
Reps: 15 / 15 / 10
Kilo: 18
One Arm Curls
Reps: 15 / 15 / 12
Kilo: 12
Decline Barbell Press
Reps: 4 / 4 / 4 / 4
Kilo: 115
max: 135
Dumbbell incline (15 degree) Press
Reps: 7 / 7 / 7 / 6
Kilo: 42
Incline Barbell Press
Reps: 12 / 12 / 12
Kilo: 65
Dumbbell Incline Flies
Reps: 15 / 15 / 10
Kilo: 18
One Arm Curls
Reps: 15 / 15 / 12
Kilo: 12
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Tirsdag d. 31-12-2013
Dumbbell Should Press
Reps: 4 / 4 / 4 / 4
Kilo: 40
Lying Dumbbell Incline Rear Posterior Raises
Reps: 12 / 12 / 12 / 12 / 10
Kilo: 12
Seated Laterial Raises
Reps: 12 / 12 / 12
Kilo: 18
Seated Front Raises
Reps: 12 / 12 / 10
Kilo: 12
Dumbbell Incline Triceps Extensions
Reps: 15 / 15 / 15
Kilo: 10
Seated One Arm Curls
Reps: 5 / 5 / 5 / 5 / 5
Kilo: 22
Superset:
Dumbbell Should Press
Reps: 4 / 4 / 4 / 4
Kilo: 40
Lying Dumbbell Incline Rear Posterior Raises
Reps: 12 / 12 / 12 / 12 / 10
Kilo: 12
Seated Laterial Raises
Reps: 12 / 12 / 12
Kilo: 18
Seated Front Raises
Reps: 12 / 12 / 10
Kilo: 12
Dumbbell Incline Triceps Extensions
Reps: 15 / 15 / 15
Kilo: 10
Seated One Arm Curls
Reps: 5 / 5 / 5 / 5 / 5
Kilo: 22
Superset:
Cable Pushdowns
Reps: 15 / 15 / 12
Kilo: 27,5
Cable Curls
Reps: 15 / 15 / 15
Kilo: 22,5
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Fredag d. 3-1-2014
Decline Barbell Press
Reps: 4 / 3 / 3 / 2
Kilo: 117,5
Dumbbell incline (15 degree) Press
Reps: 8/ 8 / 8 / 7
Kilo: 42
Incline Barbell Press
Reps: 12 / 12 / 10
Kilo: 67,5
Decline Barbell Press
Reps: 4 / 3 / 3 / 2
Kilo: 117,5
Dumbbell incline (15 degree) Press
Reps: 8/ 8 / 8 / 7
Kilo: 42
Incline Barbell Press
Reps: 12 / 12 / 10
Kilo: 67,5
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Lørdag d. 4-1-2014
Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 100
Rack Pulls
Reps: 5
Kilo: 240
T-bar Rows
Reps: 8 / 8 / 8 / 8 / 8
Kilo: 67,5
Seated Calf Raises
Reps: 15 / 15 / 15
Kilo: 60
Cable kneeling Crunches
Reps: 15 / 12 /10 / 10 / 8
Kilo: 47,5
Superset:
Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 100
Rack Pulls
Reps: 5
Kilo: 240
T-bar Rows
Reps: 8 / 8 / 8 / 8 / 8
Kilo: 67,5
Seated Calf Raises
Reps: 15 / 15 / 15
Kilo: 60
Cable kneeling Crunches
Reps: 15 / 12 /10 / 10 / 8
Kilo: 47,5
Superset:
Reverse Barbell Curls
Reps: 12 / 12 / 12
Kilo: 25,5
Barbell Upright Rows
Reps: 12 / 12 / 12
Kilo: 25,5
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Tirsdag d. 7-1-2014
Decline Barbell Press
Reps: 4 / 4 / 4 / 4
Kilo: 117,5
max: 137,5
Dumbbell incline (15 degree) Press
Reps: 8 / 8 / 8 / 7
Kilo: 42
Incline Barbell Press
Reps: 12 / 8 / 8
Kilo: 67,5
One Arm Curls
Reps: 15 / 15 / 12
Kilo: 12[/quote]
Decline Barbell Press
Reps: 4 / 4 / 4 / 4
Kilo: 117,5
max: 137,5
Dumbbell incline (15 degree) Press
Reps: 8 / 8 / 8 / 7
Kilo: 42
Incline Barbell Press
Reps: 12 / 8 / 8
Kilo: 67,5
One Arm Curls
Reps: 15 / 15 / 12
Kilo: 12[/quote]
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
onsdag d. 8-1-2014
Dumbbell Should Press
Reps: 4 / 4 / 3 / 3
Kilo: 42
Lying Dumbbell Incline Rear Posterior Raises
Reps: 12 / 12 / 10 / 8 / 8
Kilo: 14
Seated Laterial Raises
Reps: 12 / 10 / 8
Kilo: 20
Seated Front Raises
Reps: 12 / 12 / 12
Kilo: 12
Dumbbell Incline Triceps Extensions
Reps: 12 / 10 / 8
Kilo: 12
Seated One Arm Curls
Reps: 4 / 3 / 3 / 3 / 2
Kilo: 24
Superset:
Dumbbell Should Press
Reps: 4 / 4 / 3 / 3
Kilo: 42
Lying Dumbbell Incline Rear Posterior Raises
Reps: 12 / 12 / 10 / 8 / 8
Kilo: 14
Seated Laterial Raises
Reps: 12 / 10 / 8
Kilo: 20
Seated Front Raises
Reps: 12 / 12 / 12
Kilo: 12
Dumbbell Incline Triceps Extensions
Reps: 12 / 10 / 8
Kilo: 12
Seated One Arm Curls
Reps: 4 / 3 / 3 / 3 / 2
Kilo: 24
Superset:
Cable Pushdowns
Reps: 15 / 15 / 10
Kilo: 27,5
Cable Curls
Reps: 15 / 10 / 10
Kilo: 25
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Fredag d. 10-1-2014
Decline Barbell Press
Reps: 3 / 3 / 2 / 2
Kilo: 120
max: 137,5
Dumbbell incline (15 degree) Press
Reps: 8 / 8 / 8 / 8
Kilo: 42
Dumbell Incline Flies
Reps: 15 / 10 / 8
Kilo: 18[/quote]
Decline Barbell Press
Reps: 3 / 3 / 2 / 2
Kilo: 120
max: 137,5
Dumbbell incline (15 degree) Press
Reps: 8 / 8 / 8 / 8
Kilo: 42
Dumbell Incline Flies
Reps: 15 / 10 / 8
Kilo: 18[/quote]
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Lørdag d. 11-1-2014
Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 102,5
Rack Pulls
Reps: 6
Kilo: 245
T-bar Rows
Reps: 8 / 8 / 6 / 6 / 5
Kilo: 70
Seated Calf Raises
Reps: 15 / 15 / 15
Kilo: 65
Cable kneeling Crunches
Reps: 15 / 15 /15 / 10 / 10
Kilo: 47,5
Superset:
Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 102,5
Rack Pulls
Reps: 6
Kilo: 245
T-bar Rows
Reps: 8 / 8 / 6 / 6 / 5
Kilo: 70
Seated Calf Raises
Reps: 15 / 15 / 15
Kilo: 65
Cable kneeling Crunches
Reps: 15 / 15 /15 / 10 / 10
Kilo: 47,5
Superset:
Reverse Barbell Curls
Reps: 12 / 9 / 7
Kilo: 28
Barbell Upright Rows
Reps: 12 / 9 / 7
Kilo: 28
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
onsdag d. 15-1-2014
Dumbbell Should Press
Reps: 4 / 4 / 3 / 3
Kilo: 42
Lying Dumbbell Incline Rear Posterior Raises
Reps: 12 / 12 / 10 / 9 / 9
Kilo: 14
Seated Laterial Raises
Reps: 12 / 12 / 8
Kilo: 20
Seated Front Raises
Reps: 8 / 6 / 6
Kilo: 14
Dumbbell Incline Triceps Extensions
Reps: 12 / 12 / 8
Kilo: 12
Seated One Arm Curls
Reps: 5 / 4 / 3 / 3 / 3
Kilo: 24
Superset:
Dumbbell Should Press
Reps: 4 / 4 / 3 / 3
Kilo: 42
Lying Dumbbell Incline Rear Posterior Raises
Reps: 12 / 12 / 10 / 9 / 9
Kilo: 14
Seated Laterial Raises
Reps: 12 / 12 / 8
Kilo: 20
Seated Front Raises
Reps: 8 / 6 / 6
Kilo: 14
Dumbbell Incline Triceps Extensions
Reps: 12 / 12 / 8
Kilo: 12
Seated One Arm Curls
Reps: 5 / 4 / 3 / 3 / 3
Kilo: 24
Superset:
Cable Pushdowns
Reps: 15 / 15 / 12
Kilo: 27,5
Cable Curls
Reps: 15 / 12 / 10
Kilo: 25
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Fredag d. 17-1-2014
Bench Press
Reps: 2 / 2 / 2 / 2
Kilo: 110
Dumbbell incline (30 degree) Press
Reps: 8 / 8 / 8 / 8
Kilo: 42
Dumbell Incline Flies
Reps: 15 / 12 / 9
Kilo: 18
Bench Press
Reps: 2 / 2 / 2 / 2
Kilo: 110
Dumbbell incline (30 degree) Press
Reps: 8 / 8 / 8 / 8
Kilo: 42
Dumbell Incline Flies
Reps: 15 / 12 / 9
Kilo: 18
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Lørdag d. 18-1-2014
Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 105
Rack Pulls
Reps: 2
Kilo: 250
T-bar Rows
Reps: 8 / 8 / 8 / 8 / 8
Kilo: 70
Seated Calf Raises
Reps: 15 / 15 / 15
Kilo: 70
Cable kneeling Crunches
Reps: 15 / 15 /15 / 15 / 10
Kilo: 47,5
Superset:
Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 105
Rack Pulls
Reps: 2
Kilo: 250
T-bar Rows
Reps: 8 / 8 / 8 / 8 / 8
Kilo: 70
Seated Calf Raises
Reps: 15 / 15 / 15
Kilo: 70
Cable kneeling Crunches
Reps: 15 / 15 /15 / 15 / 10
Kilo: 47,5
Superset:
Reverse Barbell Curls
Reps: 12 / 12 / 8
Kilo: 28
Barbell Upright Rows
Reps: 12 / 12 / 8
Kilo: 28
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Mandag d. 20-1-2014
Bench Press
Reps: 4 / 3 / 3 / 2
Kilo: 110
Dumbbell incline (45 degree) Press
Reps: 6 / 6 / 5 / 5
Kilo: 42
Incline Barbell Press
Reps: 12 / 12 / 10
Kilo: 65
One Arm Curls
Reps: 15 / 15 / 9
Kilo: 12[/quote]
Bench Press
Reps: 4 / 3 / 3 / 2
Kilo: 110
Dumbbell incline (45 degree) Press
Reps: 6 / 6 / 5 / 5
Kilo: 42
Incline Barbell Press
Reps: 12 / 12 / 10
Kilo: 65
One Arm Curls
Reps: 15 / 15 / 9
Kilo: 12[/quote]
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
onsdag d. 22-1-2014
Dumbbell Should Press
Reps: 3 / 4 / 4 / 4
Kilo: 42
Lying Dumbbell Incline Rear Posterior Raises
Reps: 12 / 10 / 8 / 8 / 6
Kilo: 14
Seated Laterial Raises
Reps: 12 / 10 / 8
Kilo: 20
Seated Front Raises
Reps: 8 / 6 / 6
Kilo: 14
Dumbbell Incline Triceps Extensions
Reps: 12 / 12 / 9
Kilo: 12
Seated One Arm Curls
Reps: 5 / 4 / 3 / 3 / 3
Kilo: 24
Superset:
Dumbbell Should Press
Reps: 3 / 4 / 4 / 4
Kilo: 42
Lying Dumbbell Incline Rear Posterior Raises
Reps: 12 / 10 / 8 / 8 / 6
Kilo: 14
Seated Laterial Raises
Reps: 12 / 10 / 8
Kilo: 20
Seated Front Raises
Reps: 8 / 6 / 6
Kilo: 14
Dumbbell Incline Triceps Extensions
Reps: 12 / 12 / 9
Kilo: 12
Seated One Arm Curls
Reps: 5 / 4 / 3 / 3 / 3
Kilo: 24
Superset:
Cable Pushdowns
Reps: 15 / 15 / 12
Kilo: 27,5
Cable Curls
Reps: 15 / 12 / 12
Kilo: 25
- Reputation point: 0
- Indlæg: 55
- Tilmeldt: 23. mar 2013, 21:30
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
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