Fredag d. 1 juli

Quads - hams - calves - Abs

one legged Leg extensions ( for at få varmet knæene op, og få lidt blod i benene )

15 @ 20 kg
12 @ 25 kg
12 @ 25 kg

Squat

10 @ 60 kg
8 @ 80 kg
6 @ 100 kg
3 @ 110 kg
10 @ 60 kg

One legged legpress

15 @ 40 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg

Seated calve raises

15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg

Plateloaded oblique crunch ( each side )

15 @ 5 kg
15 @ 5 kg
15 @ 5 kg

Plateloaded ab crunch

15 @ 5 kg
15 @ 5 kg
15 @ 5 kg

- Så er ugens træninger ført i log.
Imorgen lørdag tager jeg med en flok kammerater i sommerhus. Her skal vi slå os løs og nyde ungdommen. Dette betyder at der vil blive drukket en del, men kosten vil jeg forsøge at holde så optimal som overhovedet muligt. Har pakket weightgaineren og proteinen med.
Satser også på at få trænet 2-4 gange i løbet af denne uge, i et random center.
Så jeg er tilbage om en uges tid & indtil da, må i have en god ferie alle sammen.

Vægt aftenen inden afrejse : 77,1 kg

Søndag d.10 juli

Chest - biceps

Flat dumbell presses

17 @ 23 kg
12 @ 27 kg
9 @ 32 kg
5 @ 36 kg
10 @ 32 kg

Incline benchpress

15 @ 40 kg
10 @ 50 kg
5 @ 60 kg
8 @ 50 kg

Incline dumbell presses

10 @ 23 kg
8 @ 23 kg

Chest press ' plateloaded '

15 @ 40 kg
10 @ 80 kg
10 @ 60 kg

Dumbell alt. curls

15 @ 11 kg
12 @ 14 kg
12 @ 14 kg

Preacher dumbell curl

12 @ 11 kg
12 @ 11 kg
12 @ 11 kg

Hammer curls

12 @ 14 kg
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg

Barbell curls

10 @ 22,5 kg
10 @ 22,5 kg

Mandag d.11 juli

Quads - Hams - Calves

Leg extensions( et ben ad gangen)

15 @ 10 kg
15 @ 20 kg
12 @ 25 kg

Squat

10 @ 60 kg
8 @ 80 kg
5 @ 100 kg
2 @ 110 kg
10 @ 60 kg

Leg presses

15 @ 213 kg
12 @ 253 kg
10 @ 293 kg
15 @ 213 kg

Seated calve raises

15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg

'Plateloaded abdominal crunch

15 @ 5 kg
15 @ 10 kg
15 @ 12,5 kg
15 @ 12,5 kg
15 @ 12,5 kg

Tirsdag d.12 juli

Delts - triceps

Seated barbell press

15 @ 30 kg
10 @ 40 kg
8 @ 45 kg
10 @ 40 kg
10 @ 45 kg

Lateral raise

12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
6 @ 14 kg drop 6 @ 11 kg

Barbell Front raise

10 @ 12,5 kg
10 @ 12,5 kg
10 @ 12,5 kg

Cable rear delts reverse fly

15 @ 3,75 kg
15 @ 3,75 kg
15 @ 3,75 kg
15 @ 3,75 kg
15 @ 3,75 kg

Dumbell french press

10 @ 11 kg
15 @ 9 kg
15 @ 9 kg

Closegrip benchpress

12 @ 50 kg
10 @ 60 kg
5 @ 70 kg
5 @ 70 kg

Overhead one arm dumbell extensions

12 @ 8 kg
10 @ 9 kg
12 @ 8 kg

One arm reverse pushdowns

15 @ 3,75 kg
10 @ 6,75 kg
10 @ 6,75 kg

Onsdag d.13 juli

Lat pulldowns

15 @ 47 kg
12 @ 57 kg
10 @ 67 kg
10 @ 67 kg

Barbell rows

12 @ 50 kg
8 @ 60 kg
8 @ 60 kg
12 @ 50 kg

Dumbell rows

12 @ 27 kg
10 @ 32 kg
10 @ 32 kg

Plateloaded machine row

12 @ 50 kg
10 @ 60 kg
10 @ 60 kg

Chinups

5 @ bw
5 @ bw

Dumbell shrugs

15 @ 27 kg
12 @ 32 kg
12 @ 32 kg
12 @ 32 kg
12 @ 32 kg

Fredag d. 15 juli

Chest - Biceps

Barbell benchpress

15 @ 40 kg
12 @ 60 kg
10 @ 70 kg
5 @ 80 kg
3 @ 85 kg
1 @ 90 kg

Incline dumbell press

10 @ 23 kg
8 @ 23 kg
10 @ 20 kg

Flat dumbell presses

10 @ 23 kg
10 @ 23 kg
10 @ 23 kg

Chest press ´plateloaded'

15 @ 40 kg
10 @ 80 kg
10 @ 90 kg

Dumbell alt. curls

15 @ 11 kg
12 @ 14 kg
12 @ 14 kg

Dumbell preacher curls

12 @ 11 kg
10 @ 11 kg
10 @ 11 kg

Dumbell hammer curls

10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg

Cable one arm curls

15 @ 6,75 kg
15 @ 6,75 kg
15 @ 6,75 kg

Søndag d.17 juli

Quads - hams - Calves - abs - forearms

One legged Leg extensions

15 @ 10 kg
15 @ 20 kg
12 @ 25 kg

Squat

10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg

Seated calve raises

15 @ 40 kg
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg

'Plateloaded' Abdominal crunch

15 @ 5 kg
15 @ 10 kg
15 @ 12,5 kg
15 @ 12,5 kg
15 @ 12,5 kg

Barbell wrist curls

15 @ 20 kg
15 @ 20 kg
15 @ 20 kg
15 @ 20 kg
15 @ 20 kg

Mandag d.18 juli

Delts - Triceps

Seated dumbell presses

12 @ 20 kg
8 @ 23 kg
8 @ 23 kg
8 @ 23 kg drop 4 @ 16 kg
10 @ 20 kg

Lateral raises

12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
10 @ 14 kg drop 8 @ 11 kg

Barbell front raises

10 @ 12,5 kg
10 @ 12,5 kg
10 @ 12,5 kg

One arm lateral raise

12 @ 8 kg
12 @ 9 kg
12 @ 11 kg

Seated rear delt raises

15 @ 9 kg
15 @ 11 kg
15 @ 11 kg
15 @ 11 kg
15 @ 11 kg

Dumbell incline french press

15 @ 9 kg
10 @ 11 kg
10 @ 11 kg
10 @ 11 kg

One arm Reverse tricep pushdowns

10 @ 6,25 kg
10 @ 6,25 kg
10 @ 6,25 kg
10 @ 6,25 kg

Rope pushdowns

15 @ 47
10 @ 57
10 @ 65
10 @ 57
- ikke helt sikker på vægten i denne øvelse

Fin træning noteret.

Tirsdag d.29 juli

Back - Trapz

Deadlifts

12 @ 60 kg
8 @ 100 kg
6 @ 110 kg
2 @ 130 kg

Pullups

8 @ bw
8 @ bw
6 @ bw

Lat pulldowns

12 @ 57 kg
10 @ 57 kg
10 @ 57 kg
10 @ 57 kg

Low row

10 @ 57 kg
10 @ 67 kg
8 @ 77 kg
10 @ 57 kg

Chest supported dumbell rows

10 @ 20 kg
10 @ 20 kg

Dumbell shrugs

15 @ 27 kg
12 @ 32 kg
10 @ 36 kg
10 @ 36 kg
10 @ 36 kg

Onsdag d.20 juli

Chest - biceps

Flat dumbell presses

15 @ 23 kg
12 @ 27 kg
10 @ 32 kg
6 @ 36 kg
5 @ 35 kg

Incline barbell benchpress

10 @ 50 kg
10 @ 50 kg
10 @ 50 kg
8 @ 50 kg

'Plateloaded' chest press

15 @ 40 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg

Dumbell alt. curls

15 @ 11 kg
12 @ 14 kg
12 @ 14 kg

Ez-bar Preacher curls

10 @ 10 kg + stang
10 @ 10 kg + stang
10 @ 10 kg + stang

Incline hammer Curls

10 @ 14 kg
10 @ 11 kg
10 @ 11 kg

Cable one arm curls

15 @ 6,25 kg
12 @ 8,25 kg
12 @ 8,25 kg

Fredag d. 22 juli

Delts - Triceps

Seated dumbell presses

15 @ 16 kg ( warmup )
12 @ 20 kg
9 @ 23 kg
7 @ 23 kg
8 @ 23 kg
7 @ 23 kg drop 5 @ 16 kg

Lateral raises

12 @ 11 kg
10 @ 14 kg
10 @ 14 kg
10 @ 14 kg

One armed lateral raises

12 @ 11 kg
12 @ 11 kg
12 @ 11 kg

Barbell front raises

10 @ 12,5 kg
10 @ 12,5 kg
10 @ 12,5 kg

Seated rear delt raises

15 @ 9 kg
15 @ 11 kg
15 @ 11 kg
15 @ 11 kg
15 @ 11 kg

Overhead dumbell extensions

15 @ 20 kg
12 @ 27 kg
10 @ 32 kg
10 @ 27 kg

Closegrip benchpress

15 @ 50 kg
10 @ 60 kg
5 @ 70 kg
5 @ 70 kg

Reverse one-arm tricep pushdown

10 @ 6,25 kg
10 @ 6,25 kg

Rope pushdowns

12 @ 30
10 @ 30
12 @ 25

Søndag d.24 Juli

Quads - Hams - Calves - Forearms - Abs

- Overstrækkede mit knæ, en anelse igår lørdag, under fodboldkamp. Derfor var jeg ikke sikker på hvor meget det kunne holde til under dagens træning.

one legged Leg extensions

15 @ 10 kg
10 @ 20 kg - kæft det gjorde ondt
15 @ 10 kg
15 @ 10 kg

Leg press

15 @ 173 kg
12 @ 213 kg
10 @ 253 kg
10 @ 253 kg
10 @ 253 kg

Uni laeteral legpress

15 @ 40 kg
10 @ 60 kg
15 @ 40 kg

Standing leg curls

10 @ 10 kg
10 @ 20 kg
10 @ 20 kg
10 @ 25 kg

Seated calve raises

15 @ 40 kg
12 @ 50 kg
12 @ 50 kg
12 @ 50 kg
12 @ 50 kg

Barbell wrist curls

15 @ 20 kg
15 @ 20 kg
15 @ 20 kg
15 @ 20 kg
15 @ 20 kg

Hanging leg raises

10 @ bw
10 @ bw
10 @ bw
10 @ bw

Plateloaded Abdominal crunch

15 @ 5 kg
15 @ 5 kg
15 @ 5 kg

Mandag d.25 Juli

Back - Trapz

Latpulldowns

15 @ 47 kg
12 @ 57 kg
10 @ 67 kg
8 @ 77 kg

Dumbell rows

12 @ 27 kg
10 @ 32 kg
10 @ 32 kg

Barbell rows

12 @ 50 kg
8 @ 60 kg
5 @ 65 kg
12 @ 55 kg

Low row

12 @ 57 kg
10 @ 67 kg
8 @ 77 kg

Plateloaded machine row

10 @ 50 kg
10 @ 60 kg
10 @ 60 kg

Dumbell shrugs

15 @ 27 kg
12 @ 32 kg
12 @ 32 kg
12 @ 32 kg
12 @ 32 kg
11 @ 32 kg
15 @ 27 kg

Tirsdag d.26 juli

Chest - biceps

Barbell benchpress

15 @ 40 kg ( warmup )
12 @ 60 kg
10 @ 70 kg
5 @ 80 kg
5 @ 80 kg

Incline dumbell presses

12 @ 23 kg
10 @ 27 kg
8 @ 27 kg
10 @ 23 kg

Plateloaded chest press

15 @ 40 kg
10 @ 60 kg
7 @ 80 kg
10 @ 60 kg

Dumbell alt. curls

15 @ 11 kg
12 @ 14 kg
12 @ 14 kg

Dumbell preacher curls

12 @ 11 kg
12 @ 11 kg
12 @ 11 kg

Dumbell hammer curls

12 @ 14 kg
12 @ 14 kg
12 @ 14 kg

Ez-bar curls

10 @ 15 kg + stang
10 @ 15 kg + stang
10 @ 15 kg + stang

Torsdag d. 28 Juli

Quads - Hams - Calves - Abs - Forearms

One legged leg extensions

15 @ 10 kg
15 @ 20 kg
12 @ 25 kg
15 @ 20 kg

Squat

10 @ 60 kg
8 @ 80 kg
4 @ 100 kg
3 @ 100 kg
10 @ 60 kg

one legged Leg curls

10 @ 20 kg
10 @ 25 kg
10 @ 25 kg

Seated calve raises

15 @ 40 kg
12 @ 50 kg
12 @ 50 kg
12 @ 50 kg
12 @ 50 kg

Plateloaded abdominal crunch

15 @ 5 kg
15 @ 10 kg
15 @ 12,5 kg
15 @ 12,5 kg
15 @ 12,5 kg

Wrist curls

15 @ 20 kg
15 @ 25 kg
15 @ 25 kg
15 @ 25 kg
15 @ 25 kg

Fredag d.29 juli

Delts - triceps

Seated dumbell presses

15 @ 16 kg
12 @ 20 kg
10 @ 23 kg
9 @ 23 kg
8 @ 23 kg
10 @ 20 kg

Lateral raises

12 @ 11 kg
10 @ 14 kg
10 @ 14 kg
12 @ 11 kg

Seated barbell presses

8 @ 30 kg
10 @ 30 kg
10 @ 30 kg

One arm Lateral raises

12 @ 11 kg
12 @ 11 kg
12 @ 11 kg

Cable rear delts

15 @ 3,75 kg
10 @ 6,25 kg
15 @ 3,75 kg
15 @ 3,75 kg
15 @ 3,75 kg

Overhead dumbell extensions

15 @ 20 kg
12 @ 27 kg
9 @ 32 kg
11 @ 27 kg

One arm Rw-grip tricep pushdown

10 @ 6,25 kg
10 @ 6,25 kg
10 @ 6,25 kg

Rope pushdowns

10 @ 35 kg
10 @ 35 kg
8 @ 35 kg drop 5 @ 25 kg

One arm overhead dumbell extensions

12 @ 6 kg
11 @ 6 kg drop 1 @ 4 kg

Søndag d.31 Juli

Back - Trapz

Pullups

8 @ bw
8 @ bw
6 @ bw

Lat pulldowns

15 @ 47 kg
10 @ 57 kg
10 @ 57 kg
10 @ 57 kg

Dumbell rows

10 @ 27 kg
10 @ 27 kg
10 @ 27 kg
10 @ 27 kg

Low row

12 @ 57 kg
12 @ 57 kg
10 @ 67 kg
12 @ 57 kg

Dødløft

12 @ 60 kg
10 @ 100 kg
8 @ 100 kg
6 @ 100 kg

Dumbell shrugs

15 @ 27 kg
12 @ 32 kg
10 @ 36 kg
10 @ 36 kg
10 @ 36 kg

Mandag d. 1 august

Chest - Biceps

Incline dumbell presses

15 @ 20 kg
15 @ 23 kg
12 @ 27 kg
5 @ 32 kg
11 @ 27 kg

Incline benchpress

10 @ 50 kg
6 @ 60 kg
5 @ 60 kg
10 @ 50 kg

Flat dumbell press

10 @ 23 kg
5 @ 27 kg

Chest press ' plateloaded '

15 @ 40 kg
12 @ 60 kg
12 @ 60 kg

Dumbell alt. curls

15 @ 11 kg
12 @ 14 kg
12 @ 14 kg

Barbell curls

12 @ 25 kg
10 @ 27,5 kg
10 @ 27,5 kg

Hammer curls

10 @ 14 kg
10 @ 14 kg
10 @ 14 kg

Cable 'one arm' curls

12 @ 8,75 kg
12 @ 8,75 kg
12 @ 8,75 kg

Tirsdag d.2 august

Quads - Hams - Calves - Abs - Forearms

One legged Leg extensions

15 @ 10 kg
15 @ 20 kg
12 @ 25 kg

Squat

10 @ 60 kg
8 @ 80 kg
3 @ 100 kg
3 @ 100 kg
10 @ 60 kg

One legged Leg curls

12 @ 20 kg
10 @ 25 kg
10 @ 25 kg

Seated calve raises

15 @ 40 kg
12 @ 50 kg
12 @ 50 kg
12 @ 50 kg
12 @ 50 kg

Plateloaded abdominal crunch

15 @ 5 kg
15 @ 10 kg
15 @ 12,5 kg
15 @ 12,5 kg
15 @ 12,5 kg

Barbell wrist curls

15 @ 25 kg
15 @ 25 kg
15 @ 25 kg
15 @ 25 kg
15 @ 25 kg

Har ikke fået opdateret de sidste mange træninger..
Men her følger dagens træning.

Søndag d.7 August

Quads - hams - Calves - Abs - Forearms

One legged Leg extensions

15 @ 10 kg
15 @ 20 kg
12 @ 25 kg
12 @ 25 kg

One legged Leg curls

12 @ 20 kg
10 @ 25 kg
10 @ 25 kg

Leg presses

15 @ 6 plates
10 @ 10 plates
10 @ 10 plates
8 @ 12 plates
8 @ 12 plates

Seated calve raises

15 @ 40 kg
12 @ 50 kg
12 @ 50 kg
12 @ 50 kg
12 @ 50 kg

Abdominal plateloaded crunch

15 @ 5 kg
15 @ 10 kg
15 @ 12,5 kg
15 @ 12,5 kg
15 @ 12,5 kg

Wrist curls

15 @ 20 kg
15 @ 25 kg
15 @ 25 kg
15 @ 25 kg
15 @ 25 kg

Mandag d. 8 August

Delts - Triceps

Seated dumbell presses

15 @ 16 kg
12 @ 20 kg
10 @ 23 kg
3-4 @ 27 kg
8 @ 23 kg drop 5 @ 16 kg

Lateral raises

12 @ 11 kg
10 @ 14 kg
10 @ 14 kg
12 @ 11 kg

Plateloaded machine shoulder press

12 @ 30 kg
10 @ 40 kg
10 @ 40 kg

Cable ' behind back' lateral raises

15 @ 5 kg
15 @ 5 kg
15 @ 5 kg


Seated rear delt raises

15 @ 9 kg
15 @ 11 kg
15 @ 11 kg
15 @ 11 kg
15 @ 11 kg

Overhead dumbell extensions

15 @ 20 kg
10 @ 27 kg
8 @ 27 kg
8 @ 27 kg drop 5 @ 18 kg

Dumbell french press

10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg Drop 5 @ 6 kg

Overhead rope extensions

10 @ 42
10 @ 35
10 @ 30
10 @ 30 drop 5 @ 20

Onsdag d.10 August

Back - Trapz

Pullups

8 @ bw
7 @ bw
6 @ bw

Latpulldowns

15 @ 47 kg
12 @ 57 kg
10 @ 67 kg
6 @ 77 kg

Dumbell rows

12 @ 27 kg
10 @ 32 kg
10 @ 32 kg

Low row

12 @ 57 kg
10 @ 67 kg
8 @ 77 kg
12 @ 57 kg

Pullover i Latpull

10 @ ca. 20 kg
10 @ ca. 20 kg
10 @ ca. 20 kg

SS MED

Plateloaded machine row

10 @ 40 kg
8 @ 50 kg
8 @ 50 kg

Dumbell shrugs

15 @ 27 kg
12 @ 32 kg
10 @ 36 kg
10 @ 36 kg
10 @ 36 kg

torsdag d. 11 August

Chest - Abs

Dumbell presses

15 @ 20 kg
15 @ 23 kg
12 @ 27 kg
8 @ 32 kg
5 @ 36 kg
12 @ 27 kg

Incline dumbell presses

12 @ 23 kg
10 @ 23 kg
10 @ 23 kg

Incline benchpress

12 @ 40 kg
10 @ 50 kg
8 @ 50 kg

Plateloaded chestpress

15 @ 40 kg
12 @ 50 kg
12 @ 50 kg

Hanging leg raises

10 @ bw
10 @ bw
10 @ bw
10 @ bw
10 @ bw

Fredag d.12 august

Biceps - Triceps

Alt. Dumbell curls

15 @ 11 kg
12 @ 14 kg
12 @ 14 kg

Ez-bar preacher curls

12 @ 20 kg + stang
10 @ 22,5 kg + stang
10 @ 22,5 kg + stang
12 @ 20 kg + stang

Hammer curls

12 @ 14 kg
10 @ 16 kg
10 @ 16 kg
12 @ 14 kg

Barbell curls

10 @ 25 kg
10 @ 25 kg
10 @ 25 kg

Reverse grip one arm pushdowns

12 @ 6,25 kg
10 @ 8,25 kg
10 @ 8,25 kg
10 @ 8,25 kg

Overhead ez-bar tricep extensions

15 @ 10 kg + stang
12 @ 15 kg + stang
12 @ 20 kg + stang
12 @ 20 kg + stang

Overhead dumbell extensions

10 @ 7 kg
10 @ 7 kg
10 @ 7 kg

Tricep - straight bar pushdown

10 @ 35 kg
10 @ 35 kg
10 @ 35 kg

Søndag d.14 August

delts - triceps

Seated dumbell presses

15 @ 16 kg
12 @ 20 kg
10 @ 23 kg
5 @ 27 kg
8 @ 23 kg

Seated lateral raises

12 @ 7 kg
10 @ 8 kg
10 @ 8 kg
12 @ 7 kg

Plateloaded machine shoulder-press

12 @ 40 kg
10 @ 50 kg
10 @ 50 kg

Så fik jeg lige en snak omkring teknik osv i Lateral raises.
En rigtig fin gut, som virkelig har styr på træning.
Så reviderede min teknik lidt, og så kørte vi ellers videre:

Seated lateral raises

En helvedes masse @ lavere kg

- Skal helt sikkert til at køre dem mere strict.

Cable rear delt

15 @ 3,75 kg
15 @ 3,75 kg
15 @ 3,75 kg
15 @ 3,75 kg
15 @ 3,75 kg

Dumbell french press

15 @ 9 kg
10 @ 11 kg
10 @ 11 kg

Overhead dumbell extensions

12 @ 23 kg
8 @ 27 kg
8 @ 27 kg
10 @ 23 kg

One arm overhead db extensions

10 @ 7 kg
10 @ 7 kg
10 @ 7 kg

Tricep pushdowns

9 @ 25
8 @ 25
10 @ 20