Januar 2013 - Begyndelsen

Mandag 21-01-2013

Bryst, Skuldre og Triceps

Incline bench press
7x40kg
7x40kg
5x40kg
5x40kg
5x40kg

Bench Press
5x50kg
5x50kg
5x50kg
5x50kg
5x50kg

Decline Chest Press Machine
10x40kg
5x50kg
10x40kg
10x40kg

Military Press Machine
10x40kg
10x40kg
8x40kg
8x40kg
15x30kg

Lateral Raises
10x7,5kg
10x7,5kg
10x7,5kg
20x5kg

Front Raises
10x5kg
10x5kg

Tricep Preshdown Machine "dips"

10x75kg
10x75kg
10x65kg
10x65kg
20x55kg

One Arm Tricep Pushdown

10x7,5kg "hver arm"
10x7,5kg "hver arm"
10x7,5kg "hver arm"

Det var dagens træning. Det tog ca. 2 timer

Tirsdag 22-01-2013

Ben og Ryg

Squats
12x20kg
8x50kg
8x50kg
6x60kg
8x50kg

Hammer Strength High Row
12x50kg
10x60kg
10x60kg
10x60kg

Leg extensions
12x55kg
10x65kg
12x55kg
12x55kg

Leg Curls
12x45kg
8x55kg
12x45kg
12x45kg

Lat Pulldown
12x47kg
7x57kg
12x47kg
12x47kg

Dumbell Rows
12x20kg "hver arm"
10x22,5kg "Hver arm"
10x22,5kg "Hver arm"

Barbell Rows
10x40kg
8x50kg
10x40kg
10x40kg

Det var dagens træning. Tid ca. 2 timer, trænede med en ven

Post Workout Meal
Protein Shake - 2 scoops "60g"
1 dåse tun
3 æg
3 stk toast med rød pesto
944 Kalorier
114g Protein

Onsdag - Arme, Læg og Mave

Tricep Pushown
15x15kg "Warm-up"
10x25kg => 8x15kg
10x25kg => 8x15kg
8x25kg => 8x15kg
8x25kg => 8x15kg

Barbell Curls "Ez"
20x10kg "Warm-up"
8x30kg => 8x12,5kg
8x30kg => 8x12,5kg
5x30kg => 8x12,5kg
5x30kg => 8x12,5kg

Dumbell Curls "Twist"
10x10kg "Hver arm"
10x10kg "Hver arm"
5x15kg "Hver arm" PR med god form
10x10kg "Hver arm"

Tricep Pressdown
12x75kg
12x75kg => 8x55kg
8x75kg => 8x55kg
8x75kg => 8x55kg

One Arm Tricep Pushdown
8x7,5kg "Hver arm"
8x7,5kg "Hver arm"
6x7,5kg "Hver arm"
6x7,5kg "Hver arm"
10x5kg "Hver arm"

Hammer Strength Ab Crunch
15xBw+10kg
15xBw+10kg

Seated Dumbell Curls
10x10kg "Hver arm"
10x10kg "Hver arm"
10x10kg "Hver arm"
8x10kg "Hver arm"

Calf Raises
20x75kg
20x75kg

Tricep Kickbacks
10x7,5kg "Hver arm"
10x7,5kg "Hver arm"

Cable Curls
10x15kg
10x17,5kg
10x17,5kg
10x15kg

Det var træningen for idag, tog ca. 1 time og 45 min.
2 Scoops af 100% Whey af link slettet Nutrition ca. 44g protein. Aftensmad 25 min efter, 100g kylling

Torsdag - 24-01-2013

Ben og Mave

Squat
12x20kg
10x50kg
10x50kg
8x50kg
8x50kg

Leg Press
12x47kg
15x167kg
15x167kg
12x207kg
12x207kg

Leg Extensions
15x55kg
15x55kg
15x55kg

Leg Curls
12x45kg
10x45kg
10x45kg

Hammer Strength Ab Crunch
15xBw
15xBw+10kg => 6xBw
12xBw+10kg => 6xBw
12xBw+10kg => 6xBw

Calf raises on Legpress
12x47kg
12x87kg
12x127kg
12x127kg
12x127kg

Det var dagens træning, 1 time 45 min ca...
Post workout 60g Whey protein.