Mind to muscle

Nu er det en god tid siden jeg har ført log

Db Benchpress:

Oppv
10 reps @ 15kg
10 reps @ 20kg
10 reps @ 25
8 reps @ 27.5
8 reps @ 30
8 reps @ 32.5
5 reps @ 35 PR!

Db hammer curl:

Oppv.

10 reps @ 10kg
10 reps @ 10kg
10 reps @ 12.5kg
8 reps @ 15kg

Maskin flyes

3 set med 60 - 80 - 89 eller sådan noget

Maskin Curl:

3 set med 32kg (just for the pump)

Mave:

3set 12 reps @ BW

Deadlift:

oppv

10 reps @ 60kg
8 reps @ 100
5 reps @ 120
5 reps @ 130
5 reps @ 140
5 reps @ 150

Squat

oppv

10 reps @ 50
10 reps @ 60
5 reps @ 80
5 reps @ 90
5 reps @ 100
5 reps @ 105
5 reps @ 110

Ryg dag - Dorian Yates Blood And Guts mix

Deadlift:

10 reps @ 60kg
8 reps @ 100kg
5 reps @ 120kg
5 reps @ 130kg
5 reps @ 150kg
6 reps @ 160kg PRi think :Â´)

Dumbbell Pullover:

12 reps @ 25kg
10 reps @ 27.5kg
8 reps @ 30kg

Pulldown:

12 reps @ 40kg
12 reps @ 47kg
10 reps @ 57kg
8 reps @ 67kg

Dumbbell shugs:

10 reps @ 25kg
10 reps @ 27.5kg
10 reps @ 30kg

Rygmaskin (pumpset):
12 reps @ 47kg
12 reps @ 47kg
10 reps @ 40kg

End of day :Â´)

Squat day! og lidt Benchpress

Squat:
5x40
8x60
5x80
5x90
5x100
5x115
5x120 PR
5x130 PR!!! :mrgreen:

Benchpress:
5x50
5x60
5x70
5x80

(Chest, Biceps) - Dorian Yates Blood And Guts mix

BB Benchpress:

oppv 10 x 50kg
8 x 60
5 x 70
5 x 70
5 x 70
5 x 70
5 x 70 (let 75+ næste gang)
12x 60 (dejligt pump)

Incline BB Benchpress:

12 x 50
12 x 50
12 x 50
12 x 50

DB curls:

oppv 10 x 7.5
10 x 10
10 x 12.5
8 x 15
8 x 17.5

Flyers machine:
4 pump set

Curl machine (pump set):
12 x 39
12 x 46
12 x 56

Mave:
4 set 12 reps @ BW

Ferð tú við til FM-Styrki í Novembur ?

svabbi skrev:Ferð tú við til FM-Styrki í Novembur ?

aaah, tað eri eg ikki klárur til enn hehe, kanska um nøkur ár hehe

[ 10.04.2012 ] [ Dorian Yates Blood And Guts mix ]

BB Benchpress:
stong
8x 50
8x 60
5x 70
5x 75
5x 80
5x 80
5x 80
8x 70
7x 60

DB incl benchpress:

12 x 15
12 x 20
12 x 25
10 x 27.5

DB hammer/curl

10 x 10
10 x 12.5
10 x 15
10 x 12.5
10 x 10

noget maskin bøvl...

mave

15 x 3 @ bw

fin dag, med betraktning af jeg har ikke trænet i 2 uger

Mind to muscle

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