RØV!-Log

Er lige blevet færdig med min værnepligt på 4 måneder, så nu skal den have noget pede!

Kører 3 split, der ser således ud:

1. Wheelz, Shoulders

2. Back, Biceps

3. Chest, Triceps

Skal bare have den største RØV!... Chef-Tyren er min inspiration ..

Fed log - hér følger jeg med!

Chef-tyren skrev:Fed log - hér følger jeg med!

God melding.. Det bliver også leeeeedt ..!

09-06-2012

Wheelz, Shoulders

Squat
8 @ Stang
8 @ 60 kg
8 @ 60 kg
5 @ 70 kg
5 @ 75 kg
5 @ 80 kg
5 @ 80 kg

Seated Leg Curl
10 @ 60 kg
8 @ 70 kg
8 @ 75 kg
8 @ 75 kg

Smith Calf Raise
10 @ 100 kg
10 @ 100 kg
8 @ 120 kg
8 @ 120 kg

DB Shoulder Press
8 @ 14 kg
8 @ 20 kg
8 @ 20 kg
6 @ 22 kg
5 @ 22 kg

Lateral Raises
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg

Rear Lateral Raises
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg

Barbell Shrugs
10 @ 60 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg

10-06-2012

Back, Biceps

Dødløft
8 @ 60 kg
8 @ 60 kg
8 @ 100 kg
8 @ 100 kg
5 @ 120 kg
5 @ 120 kg
5 @ 125 kg

Yates Row
10 @ 60 kg
8 @ 60 kg
8 @ 70 kg
8 @ 70 kg
8 @ 75 kg
6 @ 75 kg
6 @ 70 kg

Chin ups
6 @ BW
6 @ BW
6 @ BW
5 @ BW

Pull Downs
8 @ 70 kg
8 @ 70 kg
8 @ 75 kg
6 @ 75 kg

Barbell Curls
8 @ 25 kg
8 @ 30 kg
8 @ 32,5 kg
8 @ 30 kg

Hammer Curls
8 @ 14 kg
8 @ 14 kg
8 @ 14 kg

11-06-2012

Chest, Triceps

Bench Press
8 @ Stang
8 @ 40 kg
8 @ 60 kg
8 @ 60 kg
5 @ 65 kg
5 @ 65 kg
5 @ 70 kg
4 @ 70 kg

Incline DB Presses
8 @ 20 kg
8 @ 24 kg
8 @ 24 kg
6 @ 24 kg

Seated Cable Crossover
8 @ 16 kg
8 @ 18 kg
8 @ 18 kg
8 @ 18 kg

Dips
6 @ BW
6 @ BW
6 @ BW
6 @ BW

Skullcrushers
8 @ 40 kg
8 @ 40 kg
8 @ 42,5 kg
6 @ 42,5 kg

Tricep Pushdown
10 @ 25 kg
10 @ 25 kg
8 @ 30 kg
8 @ 30 kg

Cable Crunches
10 @ 20 kg
8 @ 22 kg
8 @ 24 kg
6 @ 24 kg

13-06-2012

Wheelz, Shoulders

Squat
8 @ Stang
8 @ 60 kg
8 @ 70 kg
5 @ 80 kg
5 @ 80 kg
5 @ 82,5 kg
4 @ 82,5 kg

Seated Leg Curl
8 @ 65 kg
8 @ 70 kg
8 @ 75 kg
8 @ 80 kg

Smith Calf Raise
10 @ 100 kg
8 @ 120 kg
8 @ 120 kg
8 @ 125 kg

DB Shoulder Press
8 @ 16 kg
8 @ 20 kg
8 @ 20 kg
7 @ 22 kg
5 @ 22 kg

Lateral Raises
12 @ 10 kg
12 @ 10 kg
10 @ 12 kg
10 @ 12 kg

Rear Lateral Raises
12 @ 12 kg
12 @ 12 kg
10 @ 12 kg
10 @ 12 kg

DB Shrugs
10 @ 28 kg
10 @ 28 kg
10 @ 30 kg
10 @ 30 kg

Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.

Følger liiiiiiiiiiiiigeeeee med her! :-({|=

Chef-tyren skrev:Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.

Haha <3

14-06-2012

Back, Biceps

Dødløft
8 @ 60 kg
8 @ 60 kg
8 @ 100 kg
5 @ 120 kg
5 @ 125 kg
5 @ 127,5 kg

Yates Row
8 @ 60 kg
8 @ 60 kg
8 @ 70 kg
8 @ 75 kg
6 @ 77,5 kg

Chin ups
6 @ BW
5 @ BW
7 @ BW
5 @ BW

Pulldowns
8 @ 70 kg
8 @ 75 kg
8 @ 75 kg
8 @ 75 kg

EZ Curls
10 @ Stang + 10 kg
10 @ Stang + 10 kg
8 @ Stang + 12,5 kg
8 @ Stang + 12, 5 kg

Sløv omgang

15-06-2012

Chest, Triceps

Bench Press
8 @ Stang
8 @ 40 kg
8 @ 60 kg
5 @ 67,5 kg
5 @ 67,5 kg
5 @ 70 kg

DB Incline Press
8 @ 22 kg
8 @ 22 kg
8 @ 24 kg
6 @ 24 kg

Decline Bench Press
8 @ 40 kg
8 @ 60 kg
8 @ 60 kg
7 @ 65 kg

Aldrig prøvet den før. Skulle lige prøves ...

Cable Crossover
8 @ 12,5 kg
8 @ 15 kg
8 @ 15 kg
8 @ 15 kg

Dips
8 @ BW
8 @ BW
6 @ BW
6 @ BW

Skullcrushers
8 @ 42,5 kg
8 @ 42,5 kg
7 @ 42,5 kg
6 @ 42,5 kg

Tricep Pushdown
8 @ 27,5 kg
8 @ 30 kg
8 @ 30 kg
8 @ 30 kg

God Pede...

17-06-2012

Wheelz, Shoulders

Squat
8 @ Stang
8 @ 60 kg
8 @ 70 kg
5 @ 80 kg
5 @ 82,5 kg
5 @ 85 kg PR

Leg Extensions
8 @ 50 kg
8 @ 60 kg
8 @ 65 kg
8 @ 70 kg

Leg Curls
8 @ 50 kg
8 @ 70 kg
8 @ 75 kg
8 @ 75 kg

Standing Calf Raises
8 @ 100 kg
8 @ 125 kg
8 @ 125 kg
8 @ 125 kg

Military Press
8 @ Stang
8 @ 30 kg
5 @ 40 kg
5 @ 42,5 kg
5 @ 45 kg
5 @ 45 kg

Dumbell Presses
7 @ 20 kg
7 @ 20 kg
7 @ 20 kg
7 @ 20 kg

Lateral Raises
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg

18-06-2012

Prøver at mixe det lidt op, så den stod på...

Chest, Back

Bench Press
8 @ 40 kg
8 @ 60 kg
5 @ 65 kg
5 @ 70 kg PR
4 @ 70 kg

Incline DB Press
8 @ 20 kg
8 @ 22 kg
8 @ 24 kg PR
6 @ 24 kg

Chest Dips
8 @ BW
7 @ BW
7 @ BW
6 @ BW

Seated Cable Flies
10 @ 14 kg
8 @ 16 kg
8 @ 16 kg
8 @ 16 kg

Yates Rows
10 @ 60 kg
10 @ 60 kg
10 @ 65 kg
8 @ 70 kg
6 @ 75 kg

Chin ups
6 @ BW
6 @ BW
6 @ BW
5 @ BW

Pulldowns
8 @ 70 kg
8 @ 70 kg
8 @ 75 kg
6 @ 75 kg

Seated Rows
10 @ 70 kg
8 @ 70 kg
8 @ 75 kg
8 @ 75 kg

19-06-2012

Shoulders, Gunz

Military Press
8 @ Stang
8 @ 30 kg
8 @ 40 kg
5 @ 45 kg
5 @ 47,5 kg
4 @ 50 kg

Dumbell Press
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg
6 @ 20 kg

Seated Lateral Raises
12 @ 8 kg
12 @ 8 kg
12 @ 8 kg
12 @ 8 kg

Rear Lateral Raises
12 @ 8 kg
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg

Skullcrushers
8 @ 22,5 kg + EZ Stang
8 @ 22,5 kg + EZ Stang
8 @ 22,5 kg + EZ Stang
6 @ 22,5 kg + EZ Stang

Tricep Rope Pushdown
10 @ 25 kg
8 @ 27,5 kg
8 @ 27,5 kg
6 @ 27,5 kg

EZ Curls
8 @ 22,5 kg + Stang
8 @ 25 kg + Stang
8 @ 25 kg + Stang
6 @ 25 kg + Stang

DB Curls
6 @ 14 kg
6 @ 14 kg
6 @ 14 kg
6 @ 14 kg

DB Shrugs
12 @ 28 kg
12 @ 28 kg
12 @ 28 kg

21-06-2012

Chest, Back

Fik lige pludselig travlt, så måtte stoppe meget pludseligt ...

Bench Press
10 @ Stang
8 @ 40 kg
8 @ 60 kg
5 @ 65 kg
5 @ 70 kg
5 @ 70 kg PR

DB Incline Press
8 @ 20 kg
8 @ 24 kg
8 @ 24 kg PR
5 @ 26 kg

Chest Dips
10 @ BW PR
8 @ BW
6 @ BW
6 @ BW

Cable Crossover
8 @ 16 kg
8 @ 16 kg
8 @ 16 kg
8 @ 16 kg

Chin Ups
6 @ BW
6 @ BW
5 @ BW
5 @ BW tung i røven

Yates Rows
8 @ 60 kg
8 @ 70 kg
8 @ 70 kg

RØV! skrev:21-06-2012
Chin Ups
5 @ BW tung i røven

Fedt man - lækkert fremskridt!

28-09-12

Chest, back

DB bench press
8 @ 20 kg
8 @ 22 kg
8 @ 24 kg
8 @ 24 kg
8 @ 26 kg

Supersetted med

DB rows
10 @ 20 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

Incline bench press
8 @ 40 kg
8 @ 45 kg
8 @ 50 kg
7 @ 50 kg
6 @ 50 kg

Supersetted med

Chin ups
8 @ bw
7 @ bw
6 @ bw
6 @ bw
6 @ bw

DB flies
10 @ 10 kg
10 @ 10 kg
10 @ 10 kg
10 @ 10 kg
10 @ 10 kg

Seated rows
12 @ 40 kg
10 @ 45 kg
10 @ 50 kg - ikke kønne
10 @ 40 kg - så smukke
10 @ 40 kg - om muligt smukkere

Seated cable crunches
12 @ 20 kg
10 @ 22 kg
10 @ 22 kg
8 @ 22 kg
8 @ 22 kg

29-09-2012

Wheelz

Squat
5 @ 60 kg
5 @ 70 kg
5 @ 70 kg
5 @ 70 kg
5 @ 70 kg
5 @ 70 kg

Deadlift
5 @ 60 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg

Leg press (kun skivernes vægt)
8 @ 140 kg
8 @ 160 kg
8 @ 160 kg
8 @ 140 kg
8 @ 140 kg

Lying leg curl
8 @ 40 kg
8 @ 45 kg
8 @ 45 kg
8 @ 40 kg
8 @ 35 kg (av)

Smith calf raise (kun skiverne)
12 @ 80 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg

svans

Shoulders & Gunz

Chins
8 @ BW
6 @ BW
6 @ BW
6 @ BW

DB shoulder press
10 @ 16 kg
10 @ 18 kg
8 @ 18 kg
8 @ 18 kg
6 @ 20 kg
6 @ 20 kg
8 @ 16 kg
8 @ 16 kg

Dips
10 @ BW
8 @ BW
8 @ BW
7 @ BW

Military press
5 @ 40 kg
5 @ 42,5 kg
5 @ 45 kg
5 @ 40 kg

Seated lateral raises
12 @ 6 kg
12 @ 6 kg
12 @ 6 kg
10 @ 6 kg

Rear lateral raises (kinesis)
10 @ niveau 5
10 @ niveau 5
10 @ niveau 5
10 @ niveau 5

Facepulls
12 @ 40 kg
15 @ 40 kg
10 @ 45 kg
10 @ 45 kg

Close grip bench press
10 @ 50 kg
8 @ 52,5 kg
8 @ 55 kg
6 @ 55 kg
6 @ 55 kg

Barbel curls
12 @ 25 kg
10 @ 25 kg
10 @ 25 kg
6 @ 30 kg
6 @ 30 kg

Chest n Back

Bench press
10 @ 40 kg
8 @ 60 kg
6 @ 65 kg
6 @ 70 kg
5 @ 72,5 kg
4 @ 75 kg - ordentlig fail på 5

i par med:

Yates
12 @ 60 kg
10 @ 65 kg
8 @ 70 kg
8 @ 72,5 kg
8 @ 75 kg
8 @ 75 kg

Incline BP
10 @ 20 kg
10 @ 22 kg
6 @ 24 kg
6 @ 24 kg
8 @ 20 kg
8 @ 20 kg

DB Rows
12 @ 22 kg
12 @ 26 kg
10 @ 30 kg
8 @ 30 kg

i par med:

DB Flies
10 @ 12 kg
10 @ 12 kg
10 @ 12 kg
10 @ 12 kg

Pulldowns
10 @ 65 kg
8 @ 70 kg
8 @ 70 kg
8 @ 70 kg

Barbel shrugs
10 @ 60 kg
10 @ 70 kg
10 @ 75 kg
10 @ 75 kg
8 @ 80 kg
8 @ 80 kg

Tror jeg hiver rear lat over på ryg dagen ..

Wheelz

Squat
8 @ 60 kg
8 @ 65 kg
6 @ 70 kg
5 @ 75 kg
5 @ 70 kg
8 @ 60 kg

Deadlift
8 @ 60 kg
6 @ 80 kg
6 @ 100 kg
5 @ 110 kg
5 @ 115 kg

Leg press
10 @ 120 kg
10 @ 160 kg
8 @ 180 kg
6 @ 200 kg
6 @ 200 kg

SL Deadlift
10 @ 60 kg
10 @ 65 kg
8 @ 70 kg
8 @ 70 kg

RØV!-Log

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