Tirsdag d 17. maj
handicap træning
Squat
10 reps 60 kg
6 reps 80 kg
5 reps 90 kg
3 reps 100 kg
5 reps 80 kg
leg extensions
12 reps 52 kg
12 reps 52 kg
12 reps 52 kg
12 reps 52 kg
machine lateral raise
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
calve presses
15 reps 103 kg
12 reps 112 kg
12 reps 112 kg
12 reps 112 kg
12 reps 112 kg
left arm preacer curl
12 reps 10 kg
10 reps 12 kg
9 reps 12 kg
12 reps 10 kg
SS
Db overhead extension
12 reps 8 kg
12 reps 9 kg
12 reps 9 kg
12 reps 9 kg
crunches
20 reps bw
20 reps bw
20 reps bw
20 reps bw
20 reps bw
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Fredag 22. maj
handikap-træning
Squat
10 reps 60 kg
5 reps 80 kg
5 reps 50 kg
5 reps 80 kg
6 reps 80 kg
Leg extensions
12 reps 52 kg
12 reps 52 kg
12 reps 52 kg
12 reps 52 kg
machine lateral rais
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
Calve presses
12 reps 112 kg
12 reps 112 kg
12 reps 112 kg
12 reps 112 kg
12 reps 112 kg
Dumbell left arm curl
12 reps 12 kg
12 reps 12 kg
10 reps 12 kg
10 reps 12 kg
Left arm rw pushdowns
12 reps blok 2
10 reps blok 3
10 reps blok 3
10 reps blok 3
Hyper extensions
15 reps bw
15 reps bw
15 reps bw
15 reps bw
15 reps bw
handikap-træning
Squat
10 reps 60 kg
5 reps 80 kg
5 reps 50 kg
5 reps 80 kg
6 reps 80 kg
Leg extensions
12 reps 52 kg
12 reps 52 kg
12 reps 52 kg
12 reps 52 kg
machine lateral rais
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
Calve presses
12 reps 112 kg
12 reps 112 kg
12 reps 112 kg
12 reps 112 kg
12 reps 112 kg
Dumbell left arm curl
12 reps 12 kg
12 reps 12 kg
10 reps 12 kg
10 reps 12 kg
Left arm rw pushdowns
12 reps blok 2
10 reps blok 3
10 reps blok 3
10 reps blok 3
Hyper extensions
15 reps bw
15 reps bw
15 reps bw
15 reps bw
15 reps bw
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Mandag d. 23 maj
handikap træning
lånte nogle straps med en form for krog, hvilket betød jeg kunne lave lidt pulldowns.
Så 5 sæt pulldowns med relativt lave kg.
Squat
10 reps 60 kg
6 reps 80 kg
4 reps 100 kg
1 rep 110 kg
5 reps 80 kg
Calve presses
12 reps 112 kg
12 reps 121 kg
12 reps 121 kg
12 reps 121 kg
12 reps 121 kg
machine lateral rais
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
handikap træning
lånte nogle straps med en form for krog, hvilket betød jeg kunne lave lidt pulldowns.
Så 5 sæt pulldowns med relativt lave kg.
Squat
10 reps 60 kg
6 reps 80 kg
4 reps 100 kg
1 rep 110 kg
5 reps 80 kg
Calve presses
12 reps 112 kg
12 reps 121 kg
12 reps 121 kg
12 reps 121 kg
12 reps 121 kg
machine lateral rais
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Torsdag d. 26 maj
Handikap træning
Squat
10 reps 60 kg
5 reps 80 kg
5 reps 80 kg
5 reps 80 kg
5 reps 80 kg
10 sæt overhead one arm extensions som jeg faktisk kunne udføre med armen.
Machine lateral raise
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
Calve presses
12 reps 121 kg
12 reps 121 kg
12 reps 121 kg
12 reps 121 kg
12 reps 121 kg
Handikap træning
Squat
10 reps 60 kg
5 reps 80 kg
5 reps 80 kg
5 reps 80 kg
5 reps 80 kg
10 sæt overhead one arm extensions som jeg faktisk kunne udføre med armen.
Machine lateral raise
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
12 reps 31 kg
Calve presses
12 reps 121 kg
12 reps 121 kg
12 reps 121 kg
12 reps 121 kg
12 reps 121 kg
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Mandag d. 30 maj
Gipsen er røget, motivationen i top efter 3 uger uden træning. Den får max gas nu!
Første målsætning er at nå de 80 kg.
Der skal virkelig ske noget nu !
Dumbell presses
15 @ 25 kg
10 @ 30 kg
8 @ 32,5 kg
8 @ 27,5 kg
8 @ 25 kg
Incline barbell benchpress
10 @ 40 kg
8 @ 50 kg
6 @ 50 kg
7 @ 50 kg
incline Smith press ( vægt angivet uden stang )
10 @ 30 kg
8 @ 30 kg
8 @ 30 kg
Dumbell curls
12 @ 10 kg
10 @ 12 kg
10 @ 12 kg
10 @ 12 kg
Barbell curls
12 @ 25 kg
10 @ 27,5 kg
10 @ 27,5 kg
One arm cable curl
12 @ blok 3
8 @ blok 4
10 @ blok 3
Cable curls
10 @ blok 7
10 @ blok 6
10 @ blok 6
Gipsen er røget, motivationen i top efter 3 uger uden træning. Den får max gas nu!
Første målsætning er at nå de 80 kg.
Der skal virkelig ske noget nu !
Dumbell presses
15 @ 25 kg
10 @ 30 kg
8 @ 32,5 kg
8 @ 27,5 kg
8 @ 25 kg
Incline barbell benchpress
10 @ 40 kg
8 @ 50 kg
6 @ 50 kg
7 @ 50 kg
incline Smith press ( vægt angivet uden stang )
10 @ 30 kg
8 @ 30 kg
8 @ 30 kg
Dumbell curls
12 @ 10 kg
10 @ 12 kg
10 @ 12 kg
10 @ 12 kg
Barbell curls
12 @ 25 kg
10 @ 27,5 kg
10 @ 27,5 kg
One arm cable curl
12 @ blok 3
8 @ blok 4
10 @ blok 3
Cable curls
10 @ blok 7
10 @ blok 6
10 @ blok 6
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Det er iøvrigt værd at nævne, at jeg igår begyndte på et 4 split program.
Som sagt har motivationen vel aldrig været større end lige pt.
Programmet kommer til at se sådan ud:
Dag1: Chest, biceps
Dag2: Quads, Hamstrings, Calves, Abs
Dag3: Delts, Triceps
Dag4: Back, Traps
Tirsdag d. 31 maj
Squat
10 @ 60 kg
8 @ 80 kg
5 @ 100 kg
1 @ 115 kg
6 @ 80 kg
Leg curls
15 @ 31 kg
10 @ 38 kg
10 @ 38 kg
12 @ 31 kg
Leg extensions
12 @ 52 kg
12 @ 52 kg
12 @ 52 kg
Smith Calve raises ( vægt angivet uden stang )
12 @ 40 kg
12 @ 60 kg
12 @ 80 kg
12 @ 80 kg
12 @ 80 kg
Hanging leg raise
10 @ bw
10 @ bw
10 @ bw
10 @ bw
10 @ bw
Crunches
15 @ bw + 5 kg
15 @ bw + 5 kg
15 @ bw + 5 kg
15 @ bw + 5 kg
Som sagt har motivationen vel aldrig været større end lige pt.
Programmet kommer til at se sådan ud:
Dag1: Chest, biceps
Dag2: Quads, Hamstrings, Calves, Abs
Dag3: Delts, Triceps
Dag4: Back, Traps
Tirsdag d. 31 maj
Squat
10 @ 60 kg
8 @ 80 kg
5 @ 100 kg
1 @ 115 kg
6 @ 80 kg
Leg curls
15 @ 31 kg
10 @ 38 kg
10 @ 38 kg
12 @ 31 kg
Leg extensions
12 @ 52 kg
12 @ 52 kg
12 @ 52 kg
Smith Calve raises ( vægt angivet uden stang )
12 @ 40 kg
12 @ 60 kg
12 @ 80 kg
12 @ 80 kg
12 @ 80 kg
Hanging leg raise
10 @ bw
10 @ bw
10 @ bw
10 @ bw
10 @ bw
Crunches
15 @ bw + 5 kg
15 @ bw + 5 kg
15 @ bw + 5 kg
15 @ bw + 5 kg
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Torsdag d. 2 juni
Delts - Triceps
Seated dumbell press
12 @ 20 kg
8 @ 23 kg
5 @ 27 kg
10 @ 20 kg
8 @ 20 kg
Lateral raise
10 @ 11 kg
10 @ 11 kg
10 @ 11 kg
10 @ 11 kg
Seated lateral rais
10 @ 9 kg
10 @ 9 kg
12 @ 9 kg
Hammer strength plateload shoulder press ( vægt uden maskinens vægt )
15 @ 20 kg
4 @ 40 kg
12 @ 30 kg drop 10 @ 20 kg
Seated Rear delt raise
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
Closegrip benchpress
6 @ 60 kg
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg
Straight bar Tricep pushdowns
15 @ 42 lbs
10 @ 56 lbs
10 @ 49 lbs
12 @ 42 lbs
One arm dumbell extensions
12 @ 7 kg
10 @ 7 kg
10 @ 7 kg
6-8 @ 8 kg drop 4-6 @ 6 kg
Delts - Triceps
Seated dumbell press
12 @ 20 kg
8 @ 23 kg
5 @ 27 kg
10 @ 20 kg
8 @ 20 kg
Lateral raise
10 @ 11 kg
10 @ 11 kg
10 @ 11 kg
10 @ 11 kg
Seated lateral rais
10 @ 9 kg
10 @ 9 kg
12 @ 9 kg
Hammer strength plateload shoulder press ( vægt uden maskinens vægt )
15 @ 20 kg
4 @ 40 kg
12 @ 30 kg drop 10 @ 20 kg
Seated Rear delt raise
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
Closegrip benchpress
6 @ 60 kg
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg
Straight bar Tricep pushdowns
15 @ 42 lbs
10 @ 56 lbs
10 @ 49 lbs
12 @ 42 lbs
One arm dumbell extensions
12 @ 7 kg
10 @ 7 kg
10 @ 7 kg
6-8 @ 8 kg drop 4-6 @ 6 kg
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Fredag d.3 juni
Back - Traps
Latpulldowns
15 @ 52 kg
10 @ 58 kg
10 @ 58 kg
12 @ 52 kg
Barbell rows
12 @ 50 kg
8 @ 60 kg
6 @ 60 kg
12 @ 50 kg
Seated cable pulley
10 @ blok 10
10 @ blok 10
10 @ blok 10
10 @ blok 10
Seated One arm cable rows
12 @ 38 kg
12 @ 38 kg
12 @ 38 kg
Chest supported dumbell rows
10 @ 22,5 kg
10 @ 22,5 kg
10 @ 22,5 kg
Dumbell shrugs
12 @ 25 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
- Kan satme mærke på grebsstyrken at jeg har haft brækket hånden. Havde svært ved at holde ved vægtene under Shrugs
Back - Traps
Latpulldowns
15 @ 52 kg
10 @ 58 kg
10 @ 58 kg
12 @ 52 kg
Barbell rows
12 @ 50 kg
8 @ 60 kg
6 @ 60 kg
12 @ 50 kg
Seated cable pulley
10 @ blok 10
10 @ blok 10
10 @ blok 10
10 @ blok 10
Seated One arm cable rows
12 @ 38 kg
12 @ 38 kg
12 @ 38 kg
Chest supported dumbell rows
10 @ 22,5 kg
10 @ 22,5 kg
10 @ 22,5 kg
Dumbell shrugs
12 @ 25 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
- Kan satme mærke på grebsstyrken at jeg har haft brækket hånden. Havde svært ved at holde ved vægtene under Shrugs
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Søndag d. 5 juni
Chest - Biceps
Flat dumbell press
15 @ 23 kg
9 @ 32 kg
4 @ 36 kg
8 @ 32 kg
10 @ 27 kg
Incline barbell press
8 @ 50 kg
6 @ 60 kg
8 @ 50 kg
Chest press plateload
15 @ 40 kg
10 @ 70 kg
10 @ 80 kg
Barbell benchpress
6 @ 50 kg
10 @ 40 kg
8 @ 40 kg
Barbell curls
12 @ 25 kg
10 @ 27,5 kg
10 @ 30 kg
10 @ 30 kg
Preacher ez-bar curls
12 @ 15 kg + stang
10 @ 20 kg + stang
10 @ 20 kg + stang
12 @ 15 kg + stang
Hammer curls
10 @ 11 kg
10 @ 14 kg
10 @ 14 kg
12 @ 11 kg
Det var det..
Må konstatere at jeg har tabt en del styrke i bryst specielt. Men mon ikke det kommer rimelig hurtigt igen??-jeg håber.
Imorgen står den på ben. Dvs. tunge squats,og calves der er ved at sprænge
Chest - Biceps
Flat dumbell press
15 @ 23 kg
9 @ 32 kg
4 @ 36 kg
8 @ 32 kg
10 @ 27 kg
Incline barbell press
8 @ 50 kg
6 @ 60 kg
8 @ 50 kg
Chest press plateload
15 @ 40 kg
10 @ 70 kg
10 @ 80 kg
Barbell benchpress
6 @ 50 kg
10 @ 40 kg
8 @ 40 kg
Barbell curls
12 @ 25 kg
10 @ 27,5 kg
10 @ 30 kg
10 @ 30 kg
Preacher ez-bar curls
12 @ 15 kg + stang
10 @ 20 kg + stang
10 @ 20 kg + stang
12 @ 15 kg + stang
Hammer curls
10 @ 11 kg
10 @ 14 kg
10 @ 14 kg
12 @ 11 kg
Det var det..
Må konstatere at jeg har tabt en del styrke i bryst specielt. Men mon ikke det kommer rimelig hurtigt igen??-jeg håber.
Imorgen står den på ben. Dvs. tunge squats,og calves der er ved at sprænge
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Mandag d. 6 juni
Quads - hamstrings - calves - abs
Squat
10 @ 60 kg
8 @ 80 kg
5 @ 100 kg
1 @ 120 kg
6 @ 80 kg
Plateloaded Leg press
12 @ 133 kg
12 @ 173 kg
10 @ 213 kg
12 @ 173 kg
Plateload leg extension
12 @ 40 kg + maskinens vægt
12 @ 40 kg + maskinens vægt
12 @ 40 kg + maskinens vægt
Plateload Seated calve raises
15 @ 40 kg + maskinens vægt
15 @ 40 kg + maskinens vægt
15 @ 40 kg + maskinens vægt
15 @ 40 kg + maskinens vægt
20 @ 40 kg + maskinens vægt
Plateload Ab crunch
12 @ 5 kg + maskinens vægt
12 @ 5 kg + maskinens vægt
12 @ 5 kg + maskinens vægt
12 @ 5 kg + maskinens vægt
12 @ 5 kg + maskinens vægt
Plateload oblique crunch
12 @ 5 kg + maskinens vægt
12 @ 5 kg + maskinens vægt
Quads - hamstrings - calves - abs
Squat
10 @ 60 kg
8 @ 80 kg
5 @ 100 kg
1 @ 120 kg
6 @ 80 kg
Plateloaded Leg press
12 @ 133 kg
12 @ 173 kg
10 @ 213 kg
12 @ 173 kg
Plateload leg extension
12 @ 40 kg + maskinens vægt
12 @ 40 kg + maskinens vægt
12 @ 40 kg + maskinens vægt
Plateload Seated calve raises
15 @ 40 kg + maskinens vægt
15 @ 40 kg + maskinens vægt
15 @ 40 kg + maskinens vægt
15 @ 40 kg + maskinens vægt
20 @ 40 kg + maskinens vægt
Plateload Ab crunch
12 @ 5 kg + maskinens vægt
12 @ 5 kg + maskinens vægt
12 @ 5 kg + maskinens vægt
12 @ 5 kg + maskinens vægt
12 @ 5 kg + maskinens vægt
Plateload oblique crunch
12 @ 5 kg + maskinens vægt
12 @ 5 kg + maskinens vægt
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Tirsdag d. 7 juni
Delts - Triceps
Seated dumbell press
12 @ 20 kg
12 @ 20 kg
8 @ 23 kg
10 @ 20 kg
6 @ 20 kg drop 5 @ 17,5 kg
Lateral raises
10 @ 11 kg
10 @ 11 kg
10 @ 11 kg
5 @ 14 kg drop 5 @ 11 kg
Hammer strength plateload shoulder press
7 @ 30 kg + maskinens vægt
7 @ 30 kg + maskinens vægt
7 @ 30 kg + maskinens vægt
Seated rear delt raises
15 @ 10 kg
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
Seated lateral raises
10 @ 10 kg
10 @ 8 kg
10 @ 8 kg
Closegrip benchpress
12 @ 50 kg
10 @ 60 kg
10 @ 60 kg
8 @ 60 kg
Overhead dumbell extensions
12 @ 23 kg
12 @ 23 kg
12 @ 23 kg
10 @ 23 kg
Straight bar tricep pushdowns
12 @ 42
10 @ 49
10 @ 42
One arm dumbell extensions
9 @ 6 kg
12 @ 5 kg
12 @ 5 kg
Delts - Triceps
Seated dumbell press
12 @ 20 kg
12 @ 20 kg
8 @ 23 kg
10 @ 20 kg
6 @ 20 kg drop 5 @ 17,5 kg
Lateral raises
10 @ 11 kg
10 @ 11 kg
10 @ 11 kg
5 @ 14 kg drop 5 @ 11 kg
Hammer strength plateload shoulder press
7 @ 30 kg + maskinens vægt
7 @ 30 kg + maskinens vægt
7 @ 30 kg + maskinens vægt
Seated rear delt raises
15 @ 10 kg
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
Seated lateral raises
10 @ 10 kg
10 @ 8 kg
10 @ 8 kg
Closegrip benchpress
12 @ 50 kg
10 @ 60 kg
10 @ 60 kg
8 @ 60 kg
Overhead dumbell extensions
12 @ 23 kg
12 @ 23 kg
12 @ 23 kg
10 @ 23 kg
Straight bar tricep pushdowns
12 @ 42
10 @ 49
10 @ 42
One arm dumbell extensions
9 @ 6 kg
12 @ 5 kg
12 @ 5 kg
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Torsdag d. 9 juni
Back - Traps
Pullups
8 @ bw
8 @ bw
6 @ bw
Bend barbell rows
12 @ 50 kg
10 @ 60 kg
8 @ 60 kg
12 @ 50 kg
Deadlift
10 @ 60 kg
6 @ 100 kg
5 @ 110 kg
6 @ 100 kg
Hammer strength "plateloaded" Machine row
15 @ 40 kg
10 @ 60 kg
10 @ 70 kg
12 @ 60 kg
Seated " lov row "
10 @ 57
10 @ 57
10 @ 57
Dumbell shrugs
15 @ 27 kg
10 @ 32 kg
12 @ 27 kg
12 @ 27 kg
12 @ 27 kg
Back - Traps
Pullups
8 @ bw
8 @ bw
6 @ bw
Bend barbell rows
12 @ 50 kg
10 @ 60 kg
8 @ 60 kg
12 @ 50 kg
Deadlift
10 @ 60 kg
6 @ 100 kg
5 @ 110 kg
6 @ 100 kg
Hammer strength "plateloaded" Machine row
15 @ 40 kg
10 @ 60 kg
10 @ 70 kg
12 @ 60 kg
Seated " lov row "
10 @ 57
10 @ 57
10 @ 57
Dumbell shrugs
15 @ 27 kg
10 @ 32 kg
12 @ 27 kg
12 @ 27 kg
12 @ 27 kg
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Fredag d.10 juni
Chest - biceps
Warmup
Diverse rotator cuff øvelser.
10 pushups
Barbell benchpress
12 @ 60 kg
12 @ 60 kg
8 @ 70 kg
3 @ 80 kg
10 @ 60 kg
Incline dumbell presses
12 @ 23 kg
6 @ 27 kg
10 @ 23 kg
8 @ 23 kg
Plateloaded Chest press ( vægt angivet uden maskinens vægt )
15 @ 40 kg
10 @ 50 kg
12 @ 50 kg
12 @ 50 kg
12 @ 50 kg
Dumbell preacher curls
12 @ 11 kg
12 @ 11 kg
10 @ 11 kg
Standing Ez-bar curls
10 @ 20 kg + stang
10 @ 20 kg + stang
10 @ 20 kg + stang
10 @ 20 kg + stang
Hammer curls
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
Cable one arm curls
12 @ 15
12 @ 15
12 @ 15
Chest - biceps
Warmup
Diverse rotator cuff øvelser.
10 pushups
Barbell benchpress
12 @ 60 kg
12 @ 60 kg
8 @ 70 kg
3 @ 80 kg
10 @ 60 kg
Incline dumbell presses
12 @ 23 kg
6 @ 27 kg
10 @ 23 kg
8 @ 23 kg
Plateloaded Chest press ( vægt angivet uden maskinens vægt )
15 @ 40 kg
10 @ 50 kg
12 @ 50 kg
12 @ 50 kg
12 @ 50 kg
Dumbell preacher curls
12 @ 11 kg
12 @ 11 kg
10 @ 11 kg
Standing Ez-bar curls
10 @ 20 kg + stang
10 @ 20 kg + stang
10 @ 20 kg + stang
10 @ 20 kg + stang
Hammer curls
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
Cable one arm curls
12 @ 15
12 @ 15
12 @ 15
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Lørdag d. 11 juni
Quads - Hamstrings - calves
Squat
10 @ 60 kg
8 @ 80 kg
5 @ 100 kg
3 @ 100 kg
10 @ 60 kg
Leg presses
12 @ 133 kg
12 @ 173 kg
12 @ 173 kg
12 @ 173 kg
12 @ 173 kg
Calve presses
15 @ 133 kg
15 @ 173 kg
15 @ 173 kg
15 @ 173 kg
15 @ 173 kg
Quads - Hamstrings - calves
Squat
10 @ 60 kg
8 @ 80 kg
5 @ 100 kg
3 @ 100 kg
10 @ 60 kg
Leg presses
12 @ 133 kg
12 @ 173 kg
12 @ 173 kg
12 @ 173 kg
12 @ 173 kg
Calve presses
15 @ 133 kg
15 @ 173 kg
15 @ 173 kg
15 @ 173 kg
15 @ 173 kg
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Søndag d. 12 juni
Delts - Triceps
Seated dumbell presses
12 @ 20 kg
8 @ 23 kg
8 @ 23 kg
11 @ 10 kg
6 @ 23 kg drop 2-3 @ 17,5 kg
Lateral raises
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
Front dumbell raises
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
Seated lateral raises
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
Chest supported rear delt raises
10 @ 11 kg
12 @ 9 kg
15 @ 9 kg
15 @ 9 kg
15 @ 9 kg
Straight bar french press
12 @ 15 kg
7 @ 20 kg
7 @ 20 kg
6 @ 20 kg
Dumbell french press
8 @ 9 kg
8 @ 9 kg
8 @ 9 kg
Tricep " V handle " pushdown
15 @ 42
10 @ 49
10 @ 49
Tricep " Straight handle " pushdown
10 @ 42
10 @ 42
10 @ 42
One arm tricep pushdowns
10 @ 15
10 @ 15
8 @ 15 drop 5 @ 5
Delts - Triceps
Seated dumbell presses
12 @ 20 kg
8 @ 23 kg
8 @ 23 kg
11 @ 10 kg
6 @ 23 kg drop 2-3 @ 17,5 kg
Lateral raises
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
Front dumbell raises
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
Seated lateral raises
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
Chest supported rear delt raises
10 @ 11 kg
12 @ 9 kg
15 @ 9 kg
15 @ 9 kg
15 @ 9 kg
Straight bar french press
12 @ 15 kg
7 @ 20 kg
7 @ 20 kg
6 @ 20 kg
Dumbell french press
8 @ 9 kg
8 @ 9 kg
8 @ 9 kg
Tricep " V handle " pushdown
15 @ 42
10 @ 49
10 @ 49
Tricep " Straight handle " pushdown
10 @ 42
10 @ 42
10 @ 42
One arm tricep pushdowns
10 @ 15
10 @ 15
8 @ 15 drop 5 @ 5
Sidst rettet af math1993 14. jun 2011, 12:05, rettet i alt 1 gang.
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Mandag d. 13 juni
Back - trapz
Pullups
10 @ bw
8 @ bw
6 @ bw
Bend barbell rows
12 @ 50 kg
8 @ 60 kg
8 @ 60 kg
12 @ 50 kg
Dumbell rows
10 @ 27 kg
10 @ 32 kg
10 @ 27 kg
Latpulldowns
12 @ 47 kg
12 @ 47 kg
12 @ 47 kg
Plateloaded machine row
12 @ 40 kg
10 @ 60 kg
12 @ 40 kg
12 @ 40 kg
Barbell shrugs
15 @ 50 kg
12 @ 60 kg
12 @ 60 kg
12 @ 60 kg
12 @ 60 kg
Back - trapz
Pullups
10 @ bw
8 @ bw
6 @ bw
Bend barbell rows
12 @ 50 kg
8 @ 60 kg
8 @ 60 kg
12 @ 50 kg
Dumbell rows
10 @ 27 kg
10 @ 32 kg
10 @ 27 kg
Latpulldowns
12 @ 47 kg
12 @ 47 kg
12 @ 47 kg
Plateloaded machine row
12 @ 40 kg
10 @ 60 kg
12 @ 40 kg
12 @ 40 kg
Barbell shrugs
15 @ 50 kg
12 @ 60 kg
12 @ 60 kg
12 @ 60 kg
12 @ 60 kg
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Onsdag d. 15 juni
Chest - Biceps
Barbell benchpress
12 @ 60 kg
10 @ 70 kg
6 @ 80 kg
3 @ 85 kg
10 @ 60 kg
Flat dumbell press
12 @ 23 kg
8 @ 27 kg
12 @ 23 kg
Incline barbell benchpress
8 @ 50 kg
15 @ 40 kg
12 @ 40 kg
Plateloaded chest press
15 @ 40 kg
10 @ 80 kg
12 @ 80 kg
Dumbell alt. curls
14 @ 11 kg
10 @ 14 kg
12 @ 14 kg
Preacher Ez-bar curls
12 @ 20 kg + stang
12 @ 20 kg + stang
12 @ 20 kg + stang
12 @ 20 kg + stang
Hammer curls
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
Cable one-arm curls
10 @ 8,75
10 @ 8,75
10 @ 8,75
Rigtig fed træning idag, med habilt pump på armene og brystet (:
Chest - Biceps
Barbell benchpress
12 @ 60 kg
10 @ 70 kg
6 @ 80 kg
3 @ 85 kg
10 @ 60 kg
Flat dumbell press
12 @ 23 kg
8 @ 27 kg
12 @ 23 kg
Incline barbell benchpress
8 @ 50 kg
15 @ 40 kg
12 @ 40 kg
Plateloaded chest press
15 @ 40 kg
10 @ 80 kg
12 @ 80 kg
Dumbell alt. curls
14 @ 11 kg
10 @ 14 kg
12 @ 14 kg
Preacher Ez-bar curls
12 @ 20 kg + stang
12 @ 20 kg + stang
12 @ 20 kg + stang
12 @ 20 kg + stang
Hammer curls
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
Cable one-arm curls
10 @ 8,75
10 @ 8,75
10 @ 8,75
Rigtig fed træning idag, med habilt pump på armene og brystet (:
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Torsdag d. 16 juni
Quads - Hams - Calves - Abs
Leg extensions ( et ben af gangen )
15 @ 20 kg
12 @ 25 kg
12 @ 25 kg
12 @ 20 kg
Leg presses
15 @ 173 kg
12 @ 213 kg
12 @ 253 kg
12 @ 293 kg
10 @ 333 kg
- Fuld smæk på her. Kæft der var godt gang i hjulene idag.
seated one legged leg presses
15 @ 40 kg
12 @ 60 kg
12 @ 80 kg
Seated calve raises
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
Abdominal plateloaded crunch
15 @ 5 kg
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg
Oblique plateloaded crunch
15 @ 5 kg
15 @ 5 kg
15 @ 5 kg
Quads - Hams - Calves - Abs
Leg extensions ( et ben af gangen )
15 @ 20 kg
12 @ 25 kg
12 @ 25 kg
12 @ 20 kg
Leg presses
15 @ 173 kg
12 @ 213 kg
12 @ 253 kg
12 @ 293 kg
10 @ 333 kg
- Fuld smæk på her. Kæft der var godt gang i hjulene idag.
seated one legged leg presses
15 @ 40 kg
12 @ 60 kg
12 @ 80 kg
Seated calve raises
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
Abdominal plateloaded crunch
15 @ 5 kg
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg
Oblique plateloaded crunch
15 @ 5 kg
15 @ 5 kg
15 @ 5 kg
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Fredag d. 17 juni
Delts - Triceps
Seated dumbell presses
12 @ 20 kg
10 @ 23 kg
10 @ 23 kg
9 @ 23 kg
10 @ 20 kg drop 5 @ 17 kg
Lateral raises
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
Cable lateral raises
10 @ 10 kg
10 @ 10 kg
15 @ 5 kg
Chest supported rear delt raises
15 @ 9 kg
15 @ 9 kg
15 @ 9 kg
15 @ 9 kg
15 @ 9 kg
Straight bar french press
15 @ 15 kg
10 @ 20 kg
8 @ 22,5 kg
10 @ 20 kg
Dumbell french press
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
straight bar tricep pushdown
15 @ 42
10 @ 49
10 @ 49
12 @ 42
Dumbell extensions
10 @ 6 kg
10 @ 5 kg
10 @ 5 kg
Delts - Triceps
Seated dumbell presses
12 @ 20 kg
10 @ 23 kg
10 @ 23 kg
9 @ 23 kg
10 @ 20 kg drop 5 @ 17 kg
Lateral raises
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
Cable lateral raises
10 @ 10 kg
10 @ 10 kg
15 @ 5 kg
Chest supported rear delt raises
15 @ 9 kg
15 @ 9 kg
15 @ 9 kg
15 @ 9 kg
15 @ 9 kg
Straight bar french press
15 @ 15 kg
10 @ 20 kg
8 @ 22,5 kg
10 @ 20 kg
Dumbell french press
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
straight bar tricep pushdown
15 @ 42
10 @ 49
10 @ 49
12 @ 42
Dumbell extensions
10 @ 6 kg
10 @ 5 kg
10 @ 5 kg
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Søndag d.19 juni
Back - Trapz
Pullups
10 @ bw
7 @ bw
6 @ bw
Deadlifts
12 @ 60 kg
8 @ 100 kg
3 @ 120 kg
3 @ 120 kg
Dumbell rows
12 @ 27 kg
10 @ 32 kg
10 @ 32 kg
Hammer strength plateloaded Row
15 @ 40 kg
10 @ 60 kg
6 @ 80 kg
Low row
12 @ 47
10 @ 57
10 @ 67
10 @ 57
10 @ 57
Barbell shrugs
15 @ 50 kg
12 @ 60 kg
12 @ 60 kg
12 @ 60 kg
12 @ 60 kg
Back - Trapz
Pullups
10 @ bw
7 @ bw
6 @ bw
Deadlifts
12 @ 60 kg
8 @ 100 kg
3 @ 120 kg
3 @ 120 kg
Dumbell rows
12 @ 27 kg
10 @ 32 kg
10 @ 32 kg
Hammer strength plateloaded Row
15 @ 40 kg
10 @ 60 kg
6 @ 80 kg
Low row
12 @ 47
10 @ 57
10 @ 67
10 @ 57
10 @ 57
Barbell shrugs
15 @ 50 kg
12 @ 60 kg
12 @ 60 kg
12 @ 60 kg
12 @ 60 kg
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Mandag d. 20 juni
Chest - biceps
Incline dumbell presses
15 @ 23 kg
12 @ 27 kg
7 @ 32 kg
10 @ 27 kg
10 @ 27 kg
Flat dumbell presses
15 @ 23 kg
12 @ 27 kg
12 @ 27 kg
12 @ 27 kg
Dips
10 @ bw
8 @ bw
10 @ bw
Plateloaded Chest press
15 @ 40 kg
10 @ 80 kg
12 @ 60 kg
Dumbell alt. curls
15 @ 11 kg
12 @ 14 kg
12 @ 14 kg
Preacher ez-bar curls
12 @ 20 kg + stang
12 @ 20 kg + stang
12 @ 20 kg + stang
Hammer curls
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
Cable one arm curls
15 @ 10
12 @ 15
12 @ 15
Tomorrow is legs (:
Chest - biceps
Incline dumbell presses
15 @ 23 kg
12 @ 27 kg
7 @ 32 kg
10 @ 27 kg
10 @ 27 kg
Flat dumbell presses
15 @ 23 kg
12 @ 27 kg
12 @ 27 kg
12 @ 27 kg
Dips
10 @ bw
8 @ bw
10 @ bw
Plateloaded Chest press
15 @ 40 kg
10 @ 80 kg
12 @ 60 kg
Dumbell alt. curls
15 @ 11 kg
12 @ 14 kg
12 @ 14 kg
Preacher ez-bar curls
12 @ 20 kg + stang
12 @ 20 kg + stang
12 @ 20 kg + stang
Hammer curls
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
Cable one arm curls
15 @ 10
12 @ 15
12 @ 15
Tomorrow is legs (:
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Tirsdag d. 21 juni
Quads - Hamstrings - Calves
Leg extensions
15 @ 20 kg
12 @ 25 kg
12 @ 25 kg
Squat
10 @ 60 kg
8 @ 80 kg
6 @ 100 kg
2 @ 110 kg
Leg presses
15 @ 173 kg
12 @ 253 kg
10 @ 293 kg
12 @ 213 kg
Seated calve raises
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
Plateloaded crunch machine
15 @ 5 kg
15 @ 10 kg
15 @ 10 kg
15 @ 10 kg
15 @ 10 kg
Quads - Hamstrings - Calves
Leg extensions
15 @ 20 kg
12 @ 25 kg
12 @ 25 kg
Squat
10 @ 60 kg
8 @ 80 kg
6 @ 100 kg
2 @ 110 kg
Leg presses
15 @ 173 kg
12 @ 253 kg
10 @ 293 kg
12 @ 213 kg
Seated calve raises
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
Plateloaded crunch machine
15 @ 5 kg
15 @ 10 kg
15 @ 10 kg
15 @ 10 kg
15 @ 10 kg
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Onsdag d. 22 juni
Delts - Triceps
Seated dumbell presses
15 @ 20 kg
10 @ 23 kg
8 @ 23 kg
8 @ 23 kg drop 5 @ 17,5 kg
10 @ 20 kg drop 5 @ 17,5 kg
Lateral raises
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
One arm cable lateral raises
10 @ 10
10 @ 10
15 @ 5
Seated lateral raises
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
Chest supported rear delt raises
15 @ 9 kg
15 @ 9 kg
15 @ 9 kg
15 @ 9 kg
15 @ 9 kg
Dumbell french press
15 @ 9 kg
10 @ 11 kg
10 @ 11 kg
9 @ 11 kg
Ez bar french press
15 @ 10 kg + stang
12 @ 15 kg + stang
12 @ 15 kg + stang
Overhead dumbell extensions
12 @ 7 kg
10 @ 8 kg
10 @ 8 kg
Straight bar Pushdowns
12 @ 42
10 @ 42
10 @ 42
Delts - Triceps
Seated dumbell presses
15 @ 20 kg
10 @ 23 kg
8 @ 23 kg
8 @ 23 kg drop 5 @ 17,5 kg
10 @ 20 kg drop 5 @ 17,5 kg
Lateral raises
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
One arm cable lateral raises
10 @ 10
10 @ 10
15 @ 5
Seated lateral raises
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
Chest supported rear delt raises
15 @ 9 kg
15 @ 9 kg
15 @ 9 kg
15 @ 9 kg
15 @ 9 kg
Dumbell french press
15 @ 9 kg
10 @ 11 kg
10 @ 11 kg
9 @ 11 kg
Ez bar french press
15 @ 10 kg + stang
12 @ 15 kg + stang
12 @ 15 kg + stang
Overhead dumbell extensions
12 @ 7 kg
10 @ 8 kg
10 @ 8 kg
Straight bar Pushdowns
12 @ 42
10 @ 42
10 @ 42
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Torsdag d. 23 juni
Back - Trapz
Latpulldowns
15 @ 47 kg
12 @ 57 kg
10 @ 67 kg
12 @ 57 kg
Barbell bend rows
12 @ 50 kg
12 @ 50 kg
12 @ 50 kg
12 @ 50 kg
12 @ 50 kg
Dumbell rows
12 @ 27 kg
10 @ 32 kg
12 @ 27 kg
12 @ 27 kg
Low Row
10 @ 57 kg
10 @ 67 kg
10 @ 57 kg
10 @ 57 kg
Dumbell Shrugs
15 @ 27 kg
12 @ 32 kg
12 @ 32 kg
12 @ 32 kg
12 @ 32 kg
Back - Trapz
Latpulldowns
15 @ 47 kg
12 @ 57 kg
10 @ 67 kg
12 @ 57 kg
Barbell bend rows
12 @ 50 kg
12 @ 50 kg
12 @ 50 kg
12 @ 50 kg
12 @ 50 kg
Dumbell rows
12 @ 27 kg
10 @ 32 kg
12 @ 27 kg
12 @ 27 kg
Low Row
10 @ 57 kg
10 @ 67 kg
10 @ 57 kg
10 @ 57 kg
Dumbell Shrugs
15 @ 27 kg
12 @ 32 kg
12 @ 32 kg
12 @ 32 kg
12 @ 32 kg
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
En lille ændring i programmet de næste par dage..
Grundet fodboldkamp søndag, vil jeg ikke træne ben lørdag. Derfor blev der kun trænet bryst idag fredag, så smider jeg en ren arm dag ind imorgen, søndag er så fodboldkamp & så står den ellers på ben mandag, hvorefter splittet bare kører videre.
Fredag d. 24 juni
Chest
Incline dumbell presses
15 @ 23 kg
12 @ 27 kg
12 @ 27 kg
12 @ 27 kg
Barbell benchpress
10 @ 60 kg
4 @ 70 kg
8 @ 60 kg
8 @ 60 kg
Flat dumbell presses
12 @ 23 kg
12 @ 23 kg
12 @ 23 kg
Plateloaded Chestpress
15 @ 40 kg
10 @ 60 kg
10 @ 60 kg drop 10 @ 40 kg
Grundet fodboldkamp søndag, vil jeg ikke træne ben lørdag. Derfor blev der kun trænet bryst idag fredag, så smider jeg en ren arm dag ind imorgen, søndag er så fodboldkamp & så står den ellers på ben mandag, hvorefter splittet bare kører videre.
Fredag d. 24 juni
Chest
Incline dumbell presses
15 @ 23 kg
12 @ 27 kg
12 @ 27 kg
12 @ 27 kg
Barbell benchpress
10 @ 60 kg
4 @ 70 kg
8 @ 60 kg
8 @ 60 kg
Flat dumbell presses
12 @ 23 kg
12 @ 23 kg
12 @ 23 kg
Plateloaded Chestpress
15 @ 40 kg
10 @ 60 kg
10 @ 60 kg drop 10 @ 40 kg
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Lørdag d. 25 juni
Biceps - Triceps
Alt. Dumbell curls
15 @ 11 kg
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
Dumbell preacher curls
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
Barbell curls
12 @ 25 kg
10 @ 27,5 kg
10 @ 27,5 kg
Hammer curls
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
Dumbell french press
15 @ 9 kg
10 @ 11 kg
10 @ 11 kg
Closegrip benchpress
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
Overhead rope extensions
15 @ 42
10 @ 49
10 @ 56
Tricep pushdowns
12 @ 42
10 @ 49
10 @ 56
Biceps - Triceps
Alt. Dumbell curls
15 @ 11 kg
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
Dumbell preacher curls
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
Barbell curls
12 @ 25 kg
10 @ 27,5 kg
10 @ 27,5 kg
Hammer curls
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
Dumbell french press
15 @ 9 kg
10 @ 11 kg
10 @ 11 kg
Closegrip benchpress
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
Overhead rope extensions
15 @ 42
10 @ 49
10 @ 56
Tricep pushdowns
12 @ 42
10 @ 49
10 @ 56
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Mandag d. 27 juni
Quads - hams - calves
one Leg extensions
15 @ 20 kg
12 @ 25 kg
12 @ 25 kg
Front squat
8 @ 60 kg
8 @ 60 kg
8 @ 60 kg
8 @ 60 kg
One leg legpress
15 @ 40 kg
12 @ 60 kg
10 @ 80 kg
15 @ 40 kg
Seated Calve raises
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
Plateloaded ab crunch
15 @ 5 kg
15 @ 10 kg
15 @ 10 kg
15 @ 10 kg
15 @ 10 kg
Quads - hams - calves
one Leg extensions
15 @ 20 kg
12 @ 25 kg
12 @ 25 kg
Front squat
8 @ 60 kg
8 @ 60 kg
8 @ 60 kg
8 @ 60 kg
One leg legpress
15 @ 40 kg
12 @ 60 kg
10 @ 80 kg
15 @ 40 kg
Seated Calve raises
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
Plateloaded ab crunch
15 @ 5 kg
15 @ 10 kg
15 @ 10 kg
15 @ 10 kg
15 @ 10 kg
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Tirsdag d. 28 juni
Delts - triceps
Standing Military press
10 @ 40 kg
8 @ 45 kg
5 @ 45 kg
5 @ 45 kg
5 @ 45 kg drop 5 @ 40 kg
Lateral rais
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
5 @ 14 kg drop 5 @ 11 kg
One arm lateral rais
12 @ 8 kg
12 @ 9 kg
12 @ 9 kg
Cable one arm lateral rais
10 @ 10
15 @ 5
15 @ 5
Dumbell french press
15 @ 9 kg
10 @ 11 kg
10 @ 11 kg
Dumbell overhead extensions
12 @ 23 kg
10 @ 27 kg
9 @ 27 kg
one arm extensions
12 @ 8 kg
12 @ 8 kg
10 @ 9 kg
Tricep pushdown
10 @ 20
10 @ 20
10 @ 20
Delts - triceps
Standing Military press
10 @ 40 kg
8 @ 45 kg
5 @ 45 kg
5 @ 45 kg
5 @ 45 kg drop 5 @ 40 kg
Lateral rais
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
5 @ 14 kg drop 5 @ 11 kg
One arm lateral rais
12 @ 8 kg
12 @ 9 kg
12 @ 9 kg
Cable one arm lateral rais
10 @ 10
15 @ 5
15 @ 5
Dumbell french press
15 @ 9 kg
10 @ 11 kg
10 @ 11 kg
Dumbell overhead extensions
12 @ 23 kg
10 @ 27 kg
9 @ 27 kg
one arm extensions
12 @ 8 kg
12 @ 8 kg
10 @ 9 kg
Tricep pushdown
10 @ 20
10 @ 20
10 @ 20
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Onsdag d. 29 juni
Back - Traps
Deadlift
10 @ 60 kg
8 @ 100 kg
4 @ 120 kg
1 @ 130 kg ( gled ud af hånden på mig, men var stort set helt oppe )
8 @ 100 kg
Latpulls
15 @ 47 kg
12 @ 57 kg
10 @ 67 kg
12 @ 57 kg
Dumbell rows
12 @ 27 kg
10 @ 32 kg
10 @ 32 kg
Plateloaded machine row
15 @ 40 kg
10 @ 60 kg
10 @ 60 kg
Low row
10 @ 57
10 @ 67
10 @ 57
Dumbell shrugs
15 @ 27 kg
12 @ 32 kg
12 @ 32 kg
12 @ 32 kg
12 @ 32 kg
Back - Traps
Deadlift
10 @ 60 kg
8 @ 100 kg
4 @ 120 kg
1 @ 130 kg ( gled ud af hånden på mig, men var stort set helt oppe )
8 @ 100 kg
Latpulls
15 @ 47 kg
12 @ 57 kg
10 @ 67 kg
12 @ 57 kg
Dumbell rows
12 @ 27 kg
10 @ 32 kg
10 @ 32 kg
Plateloaded machine row
15 @ 40 kg
10 @ 60 kg
10 @ 60 kg
Low row
10 @ 57
10 @ 67
10 @ 57
Dumbell shrugs
15 @ 27 kg
12 @ 32 kg
12 @ 32 kg
12 @ 32 kg
12 @ 32 kg
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Torsdag d. 30 juni
Chest - biceps
Benchpress
12 @ 60 kg
10 @ 70 kg
6 @ 80 kg
1 @ 90 kg
1 @ 92,5 kg ( failede )
Incline dumbell press
8 @ 23 kg
10 @ 23 kg
10 @ 23 kg
12 @ 23 kg
Chest press
15 @ 40 kg
12 @ 80 kg
12 @ 80 kg
Alt. Dumbell curls
15 @ 11 kg
12 @ 14 kg
12 @ 14 kg
Preacher ez-bar curls
12 @ 20 kg + stang
12 @ 20 kg + stang
12 @ 20 kg + stang
Hammer curls
12 @ 14 kg
12 @ 14 kg
10 @ 16 kg
10 @ 16 kg
Cable one arm curls
15 @ 15
15 @ 15
Chest - biceps
Benchpress
12 @ 60 kg
10 @ 70 kg
6 @ 80 kg
1 @ 90 kg
1 @ 92,5 kg ( failede )
Incline dumbell press
8 @ 23 kg
10 @ 23 kg
10 @ 23 kg
12 @ 23 kg
Chest press
15 @ 40 kg
12 @ 80 kg
12 @ 80 kg
Alt. Dumbell curls
15 @ 11 kg
12 @ 14 kg
12 @ 14 kg
Preacher ez-bar curls
12 @ 20 kg + stang
12 @ 20 kg + stang
12 @ 20 kg + stang
Hammer curls
12 @ 14 kg
12 @ 14 kg
10 @ 16 kg
10 @ 16 kg
Cable one arm curls
15 @ 15
15 @ 15
- Reputation point: 0
- Indlæg: 152
- Tilmeldt: 24. dec 2010, 20:01
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
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