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Bryst, triceps!

Bryst:
DB press:
1x12 @ 32kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg

DB incline press:
1x8 @ 34kg
1x8 @ 34kg
1x8 @ 36kg
1x8 @ 36kg

Mod. db fly:
1x8 @ 36kg
1x8 @ 36kg
1x8 @ 36kg

Cable incline fly:
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg

Triceps:
Dips:
1x8 @ BW+16kg
1x8 @ BW+16kg
1x8 @ BW+16kg
1x8 @ BW+16kg
1x8 @ BW+16kg

French press:
1x12 @ 30kg
1x12 @ 30kg
1x12 @ 30kg

Cable One Arm Pushdown:
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg

Calfs:
1x25 @ 90kg
1x25 @ 90kg
1x20 @ 90kg

-----------
1t25mins
-----------
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Ryg, biceps, nakke!

Ryg:
SUDL:
1x12 @ 60kg
1x5 @ 130kg
1x5 @ 130kg
1x5 @ 130kg
1x5 @ 130kg
1x5 @ 130kg

PL Pulldowns:
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg

DB BOR:
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg

Pullups:
1x6 @ BW
1x6 @ BW
1x6 @ BW
1x6 @ BW

Biceps:
EZ-curls
1x10 @ 40kg
1x10 @ 40kg
1x10 @ 40kg

Hammercurls:
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg

Reverse curls:
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg

Nakke:
BB shrugs:
1x8 @ 120kg
1x8 @ 120kg
1x6 @ 130kg
1x6 @ 130kg

DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg

-----------
2t10mins
-----------
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Tilmeldt: 16. jan 2010, 20:45
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Ben, skuldre, mave!

Ben:
BB Squat:
1x12 @ 60
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg

Goodmornings:
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg

Smith Standing Leg Calf Raise:
1x15 @ 140kg
1x15 @ 140kg
1x15 @ 140kg
1x15 @ 140kg

Lever Leg Extension:
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg

Superset:
Lever Seated Calf Press/Sled Seated Leg Press:
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg

Skuldre:
Seated Military:
1x12 @ 40kg
1x8 @ 60kg
1x8 @ 65kg
1x8 @ 65kg
1x6 @ 65kg

DB laterals:
1x12 @ 14kg
1x12 @ 14kg
1x8 @ 16kg
1x8 @ 16kg

DB front raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg

Facepulls:
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 40kg

Mave:
Kneeling cable crunches:
1x12 @ 50kg
1x12 @ 50kg
1x12 @ 50kg

Twists:
1x15 @ BW
1x15 @ BW
1x15 @ BW

Crunches på bold:
1x12 @ BW
1x12 @ BW
1x12 @ BW+5kg

----------
2t30mins
----------
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Havde en super træning i dag, i det gamle center, med en gammel kammerat. Masser af snak og forskellige, blandede øvelser!
Brugeravatar
 
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Bryst, triceps!

Fed, fed træning! God energi.
Især dips var win.
På vægten i morgen.

Bryst:
DB press:
1x12 @ 42kg
1x10 @ 42kg
1x10 @ 42kg
1x10 @ 42kg

DB incline press:
1x8 @ 36kg
1x8 @ 36kg
1x8 @ 36kg
1x8 @ 38kg

Mod. db fly:
1x8 @ 38kg
1x8 @ 38kg
1x8 @ 38kg

DB incline fly:
1x12 @ 14kg
1x12 @ 14kg
1x12 @ 16kg
1x12 @ 16kg

Triceps:
Dips:
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x15 @ BW

French press:
1x12 @ 35kg
1x12 @ 35kg
1x12 @ 35kg

Cable One Arm Pushdown:
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg

-----------
1t40mins
-----------
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Indlæg: 1565
Tilmeldt: 16. jan 2010, 20:45
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Ryg, biceps, nakke!

27-10-2011 - Morgenvægt 99,1kg !

Det blev en rolig træning for lænden i dag, lidt medtaget efter adskillige fald i kampsport :-)

Ryg:
DL:
1x12 @ 60kg
1x6 @ 100kg
1x6 @ 100kg
1x6 @ 120kg
1x6 @ 130kg

PL Pulldowns:
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 110kg
1x5 @ 110kg

DB BOR:
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg

Pullups:
1x6 @ BW
1x6 @ BW
1x6 @ BW

DB reverse fly:
1x8 @ 22kg
1x8 @ 22kg
1x8 @ 22kg

Biceps:
EZ-curls
1x10 @ 40kg
1x10 @ 40kg
1x10 @ 40kg
1x10 @ 40kg

Hammercurls:
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg

Reverse curls:
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg

Nakke:
BB shrugs:
1x8 @ 120kg
1x8 @ 120kg
1x8 @ 130kg
1x8 @ 130kg

DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg

-----------
2t15mins
-----------
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Ben, skuldre, mave!

Ben:
BB Squat:
1x12 @ 60
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg

Smith Standing Leg Calf Raise:
1x15 @ 130kg
1x15 @ 130kg
1x15 @ 130kg
1x15 @ 130kg

Lever Leg Extension:
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg

Assisted Hamstring Raise:
1x8 @ BW
1x8 @ BW
1x8 @ BW

Skuldre:
Seated Military:
1x12 @ 20kg
1x8 @ 60kg
1x8 @ 65kg
1x6 @ 65kg
1x6 @ 65kg

DB laterals:
1x12 @ 14kg
1x12 @ 14kg
1x8 @ 16kg
1x8 @ 16kg

Facepulls:
1x8 @ 40kg
1x8 @ 42,5kg
1x8 @ 42,5kg

DB front raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg

Mave:
Kneeling cable crunches:
1x12 @ 55kg
1x12 @ 55kg
1x12 @ 55kg

Lateral Flexion (Abduction)
1x12 @ BW+10kg
1x12 @ BW+10kg
1x12 @ BW+10kg

Weighted Overhead Crunches:
1x8 @ BW+10kg
1x8 @ BW+10kg
1x8 @ BW+10kg

----------
2t
----------
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Reputation point: 5
 
Indlæg: 1565
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Bryst, triceps!

Bryst:
DB press:
1x12 @ 42kg
1x10 @ 42kg
1x10 @ 42kg
1x10 @ 42kg

DB incline press:
1x8 @ 36kg
1x8 @ 36kg
1x8 @ 38kg
1x8 @ 38kg

Mod. db fly:
1x8 @ 38kg
1x8 @ 38kg
1x8 @ 38kg

DB incline fly:
1x12 @ 14kg
1x12 @ 14kg
1x12 @ 16kg
1x12 @ 16kg

Triceps:

Dips:
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x15 @ BW

French press:
1x12 @ 35kg
1x12 @ 35kg
1x12 @ 35kg

Cable One Arm Pushdown:
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg

-----------
1t30mins
-----------
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Reputation point: 5
 
Indlæg: 1565
Tilmeldt: 16. jan 2010, 20:45
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SPH GYM
 
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Kostplan: Vis kostplan



Ryg, biceps, nakke!

Ryg:
SUDL:
1x12 @ 60kg
1x6 @ 100kg
1x5 @ 130kg
1x5 @ 130kg
1x5 @ 130kg
1x5 @ 130kg
1x5 @ 130kg

PL Pulldowns:
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 110kg
1x5 @ 110kg

DB BOR:
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg

Pullups:
1x6 @ BW
1x6 @ BW
1x6 @ BW

Machine reverse fly:
1x8 @ 65kg
1x8 @ 65kg
1x8 @ 65kg

Biceps:
Standing EZ-curls
1x8 @ 50kg
1x8 @ 50kg
1x6 @ 55kg
1x6 @ 55kg

Hammercurls:
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg

Reverse curls:
1x12 @ 20kg
1x12 @ 20kg
1x12 @ 20kg

Nakke:
BB shrugs:
1x8 @ 130kg
1x8 @ 130kg
1x8 @ 130kg
1x8 @ 130kg

DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg

-----------
2timer
-----------
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Reputation point: 5
 
Indlæg: 1565
Tilmeldt: 16. jan 2010, 20:45
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SPH GYM
 
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Ben, skuldre, mave!

Ben:
BB Squat:
1x12 @ 60
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 115kg
1x5 @ 115kg

Assisted Hamstring Raise:
1x8 @ BW
1x8 @ BW
1x8 @ BW

Smith Standing Leg Calf Raise:
1x15 @ 130kg
1x15 @ 150kg
1x12 @ 160kg
1x10 @ 170kg
1x8 @ 180kg
1x8 @ 190kg

Lever Leg Extension:
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg

Superset:
Lever Seated Calf Press/Sled Seated Leg Press:
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg

Skuldre:
Seated db oh press:
1x8 @ 34kg
1x8 @ 34kg
1x8 @ 34kg

DB laterals:
1x12 @ 14kg
1x12 @ 14kg
1x8 @ 16kg
1x8 @ 16kg

Facepulls:
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 42,5kg

DB front raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg

Mave:
Standing cable crunches:
1x12 @ 50kg
1x12 @ 55kg
1x12 @ 60kg

Lateral Flexion (Abduction)
1x12 @ BW+10kg
1x12 @ BW+10kg
1x12 @ BW+10kg

Weighted Overhead Crunches:
1x8 @ BW+10kg
1x8 @ BW+10kg
1x8 @ BW+10kg

----------
2t20mins
----------
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Reputation point: 5
 
Indlæg: 1565
Tilmeldt: 16. jan 2010, 20:45
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SPH GYM
 
Logbog: Vis logbog
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Kostplan: Vis kostplan



Bryst, triceps!

Bryst:
DB press:
1x12 @ 42kg
1x12 @ 42kg
1x10 @ 42kg
1x10 @ 42kg

DB incline press:
1x8 @ 36kg
1x8 @ 38kg
1x8 @ 38kg
1x8 @ 40kg

Mod. db fly:
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 40kg

DB incline fly:
1x12 @ 14kg
1x12 @ 14kg
1x12 @ 16kg
1x12 @ 16kg

Triceps:
Dips:
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x20 @ BW

French press:
1x12 @ 35kg
1x12 @ 35kg
1x12 @ 35kg

Cable One Arm Pushdown:
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg

-----------
1t15mins
-----------
Brugeravatar
 
Reputation point: 5
 
Indlæg: 1565
Tilmeldt: 16. jan 2010, 20:45
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SPH GYM
 
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Kostplan: Vis kostplan



Ryg, biceps, nakke!

lowlow energi

Ryg:
DL:
1x8 @ 100kg
1x8 @ 120kg
1x5 @ 140kg
1x5 @ 140kg
1x5 @ 140kg
1x5 @ 140kg

PL Pulldowns:
1x5 @ 110kg
1x5 @ 110kg
1x8 @ 100kg
1x5 @ 100kg

Pulleys:
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x12 @ 50kg

Machine reverse fly:
1x8 @ 65kg
1x8 @ 65kg
1x8 @ 65kg

Biceps:
Standing Cable curls
1x8 @ 35kg
1x8 @ 35kg
1x8 @ 35kg

Preacher Curls
1x12 @ 14kg
1x12 @ 14kg
1x12 @ 14kg

Nakke:
BB shrugs:
1x8 @ 130kg
1x8 @ 130kg
1x8 @ 130kg

DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg

-----------
1t45min
-----------
Brugeravatar
 
Reputation point: 5
 
Indlæg: 1565
Tilmeldt: 16. jan 2010, 20:45
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SPH GYM
 
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Ben, skuldre, mave!

Ben:
BB Squat:
1x12 @ 60
1x8 @ 100kg
1x6 @ 110kg
1x5 @ 120kg
1x5 @ 120kg
1x8 @ 100kg

Smith Standing Leg Calf Raise:
1x12 @ 170kg
1x10 @ 190kg
1x8 @ 200kg
1x8 @ 200kg
1x12 @ 130kg

Leg Extension:
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg

Leg curls:
1x8 @ 85kg
1x8 @ 90kg
1x8 @ 90kg

Skuldre:
Seated mili:
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg

Facepulls:
1x8 @ 40kg
1x8 @ 42,5kg
1x8 @ 45kg

DB laterals:
1x12 @ 14kg
1x12 @ 14kg
1x8 @ 16kg
1x8 @ 16kg

DB front raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg

Mave:
kneeling cable crunches:
1x12 @ 55kg
1x12 @ 60kg
1x12 @ 60kg

Twists:
1x12 @ BW+5kg
1x12 @ BW+5kg
1x12 @ BW+5kg

Crunches på bold:
1x8 @ BW+5kg
1x8 @ BW+10kg
1x8 @ BW+10kg

----------
2timer
----------
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Reputation point: 5
 
Indlæg: 1565
Tilmeldt: 16. jan 2010, 20:45
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Bryst, triceps!

Bryst:
DB press:
1x12 @ 42kg
1x12 @ 42kg
1x11 @ 42kg
1x10 @ 42kg

DB incline press:
1x8 @ 38kg
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 40kg

Mod. db fly:
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 40kg

DB incline fly:
1x12 @ 14kg
1x12 @ 14kg
1x12 @ 16kg
1x12 @ 18kg

Triceps:
Dips:
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x20 @ BW

Cable One Arm Pushdown:
1x12 @ 12,5kg
1x12 @ 12,5kg
1x12 @ 12,5kg

French press:
1x12 @ 30kg
1x12 @ 30kg
1x12 @ 30kg

Armstrækkere:
1x20
1x20
1x20
1x12

-----------
1t45mins
-----------
Brugeravatar
 
Reputation point: 5
 
Indlæg: 1565
Tilmeldt: 16. jan 2010, 20:45
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SPH GYM
 
Logbog: Vis logbog
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Ryg, biceps, nakke!

08-11-2011 - Morgenvægt 100,1kg !

Ryg:
DL:
1x12 @ 60kg
1x5 @ 130kg
1x5 @ 130kg
1x5 @ 130kg
1x5 @ 130kg
1x5 @ 130kg

PL Pulldowns:
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 110kg
1x5 @ 110kg

BB rows:
1x15 @ 40kg
1x12 @ 60kg
1x12 @ 80kg
1x8 @ 100kg
1x8 @ 100kg

Rows på step?
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 60kg

Biceps:
Preacher Hammers:
1x12 @ 14kg
1x12 @ 14kg
1x12 @ 14kg

EZ-curls
1x12 @ 30kg
1x12 @ 30kg
1x12 @ 30kg

Nakke:
BB shrugs:
1x8 @ 130kg
1x8 @ 130kg
1x8 @ 130kg
1x8 @ 130kg

DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg

-----------
2timer
-----------
Brugeravatar
 
Reputation point: 5
 
Indlæg: 1565
Tilmeldt: 16. jan 2010, 20:45
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SPH GYM
 
Logbog: Vis logbog
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Kostplan: Vis kostplan



Ben, skuldre, mave!

Ben:
BB Squat:
1x12 @ 60
1x5 @ 110kg
1x5 @ 115kg
1x5 @ 115kg
1x5 @ 115kg
1x5 @ 120kg

Smith Standing Leg Calf Raise:
1x12 @ 170kg
1x12 @ 180kg
1x10 @ 190kg
1x8 @ 200kg
1x8 @ 200kg

Lever Leg Extension:
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg

Leg curls:
1x8 @ 90kg
1x8 @ 90kg
1x8 @ 95kg

Superset:
Lever Seated Calf Press/Sled Seated Leg Press:
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg

Skuldre:
DB oh press:
1x8 @ 34kg
1x7 @ 34kg
1x7 @ 34kg
1x7 @ 34kg

DB laterals:
1x12 @ 14kg
1x12 @ 14kg
1x8 @ 16kg
1x8 @ 16kg

Facepulls:
1x8 @ 40kg
1x8 @ 42,5kg
1x8 @ 42,5kg

DB front raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg

Mave:
Hanging leg raise:
1x12 @ BW
1x12 @ BW
1x12 @ BW
1x12 @ BW

Twist-halløj:
1x20 @ BW+20kg
1x20 @ BW+20kg
1x20 @ BW+20kg

Machine crunch:
1x12 @ 80kg
1x12 @ 85kg
1x12 @ 90kg


----------
2t15min
----------
Brugeravatar
 
Reputation point: 5
 
Indlæg: 1565
Tilmeldt: 16. jan 2010, 20:45
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Bryst, triceps!

Bryst:
BB incl:
1x12 @ 60kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg

Flies:
1x12 @ 20kg
1x10 @ 22kg
1x10 @ 22kg
1x8 @ 24kg
1x8 @ 24kg

Pullovers:
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg

Triceps:
Dips:
1x5 @ BW+20kg
1x5 @ BW+20kg
1x5 @ BW+20kg
1x5 @ BW+20kg
1x5 @ BW+20kg
1x15 @ BW


Nu: AND :´)
---------
45mins
---------
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Bryst, triceps!

Bryst:
BP:
1x12 @ 60kg
1x3 @ 100kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 125kg
1x5 @ 130kg

BB incl.
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg

BB decl.
1x8 @ 110kg
1x8 @ 110kg
1x8 @ 110kg

DB incl. fly:
1x12 @ 18kg
1x12 @ 18kg
1x8 @ 22kg
1x8 @ 22kg

Triceps:
Dips:
1x8 @ BW+22kg
1x8 @ BW+22kg
1x8 @ BW+22kg
1x8 @ BW+22kg
1x8 @ BW+22kg
1x20 @ BW

French press:
1x12 @ 30kg
1x12 @ 30kg
1x12 @ 30kg

Reversed 1 arm cable curl:
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg

---------
2timer
---------
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Ryg, biceps, nakke!

Ryg:
DL:
1x12 @ 60kg
1x3 @ 100kg
1x5 @ 140kg
1x5 @ 140kg
1x5 @ 140kg
1x5 @ 140kg
1x5 @ 140kg

PL Pulldowns:
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg

Lever Upper back:
1x8 @ 65kg
1x8 @ 65kg
1x8 @ 65kg

Lever 1arm rows:
1x12 @ 120kg
1x10 @ 120kg
1x10 @ 120kg

Rows på step?
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg

Biceps:
EZ-curls:
1x8 @ 50kg
1x8 @ 50kg
1x8 @ 50kg

Hammers:
1x10 @ 22kg
1x10 @ 22kg
1x10 @ 22kg

Reversed curls:
1x12 @ 20kg
1x12 @ 20kg
1x12 @ 20kg

Nakke:
BB shrugs:
1x8 @ 110kg
1x8 @ 110kg
1x8 @ 110kg

DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg

-----------
2timer
-----------
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Ben, skuldre, mave!

temmelig smadret efter cooper-test.......

Ben:
BB Squat:
1x12 @ 60
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg

Front squat:
1x8 @ 60kg
1x5 @ 80kg
1x5 @ 80kg
1x5 @ 80kg
1 @ 90kg -avs i skulderen??

Smith Standing Leg Calf Raise:
1x12 @ 130kg
1x10 @ 170kg
1x10 @ 190kg
1x8 @ 200kg
1x8 @ 200kg

1 Leg cable curls:
1x8 @ 15kg
1x8 @ 15kg
1x8 @ 15kg

Skuldre:
DB oh press:
1x12 @ 30kg
1x12 @ 30kg
1x12 @ 30kg

DB laterals:
1x12 @ 14kg
1x12 @ 14kg
1x8 @ 16kg
1x8 @ 16kg

Facepulls:
1x8 @ 40kg
1x8 @ 42,5kg
1x8 @ 45kg

Mave:
Hanging leg raise:
1x12 @ BW
1x12 @ BW
1x12 @ BW

Machine crunch:
1x12 @ 80kg
1x12 @ 85kg
1x12 @ 90kg


----------
2t15min
----------
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Bryst, triceps!

Bryst:
BP:
1x12 @ 60kg
1x5 @ 100kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 120kg

DB incl.
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 40kg

Standing cable fly:
1x8 @ 27,5kg
1x8 @ 30kg
1x8 @ 30kg

DB incl. fly:
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg

Triceps:
Dips:
1x6 @ BW+30kg
1x6 @ BW+30kg
1x6 @ BW+30kg
1x6 @ BW+30kg
1x6 @ BW+30kg
1x19 @ BW
BOOM BABY

Reversed 1 arm cable curl:
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg

Robe extensions:
1x8 @ 35kg
1x8 @ 35kg
1x8 @ 35kg

---------
1t30mins
---------

2 timers badminton :-)
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Solid omgang. Stærk bænkpres!
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TheCzech skrev:Solid omgang. Stærk bænkpres!


Tak :-)
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Ryg, biceps, nakke!

Ryg:
DL:
1x12 @ 60kg
1x5 @ 100kg
1x5 @ 140kg
1x5 @ 140kg
1x5 @ 140kg
1x5 @ 145kg
1x5 @ 145kg

PL Pulldowns:
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg

BOR:
1x12 @ 60kg
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg

Rows på step?
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg

Lever Upper back:
1x8 @ 65kg
1x8 @ 65kg
1x8 @ 65kg
1x8 @ 65kg

Biceps:
Chinups:
1x5 @ BW+12kg - fandeme no'go med db og straps ^^
1x6 @ BW
1x6 @ BW
1x6 @ BW
1x6 @ BW

Hammers:
1x12 @ 20kg
1x12 @ 20kg
1x12 @ 20kg

Reversed curls:
1x12 @ 20kg
1x12 @ 20kg
1x12 @ 20kg

Nakke:
BB shrugs:
1x8 @ 130kg
1x8 @ 130kg
1x8 @ 130kg

DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg

-----------
2t10mins
-----------
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Ben, skuldre, mave!

Ben:
BB Squat:
1x12 @ 60
1x8 @ 110kg
1x8 @ 110kg
1x8 @ 110kg
1x8 @ 110kg

Smith Standing Leg Calf Raise:
1x12 @ 130kg
1x10 @ 170kg
1x10 @ 190kg
1x8 @ 200kg
1x8 @ 200kg

Leg ext.
1x10 @ 100kg
1x10 @ 100kg
1x10 @ 100kg
1x10 @ 100kg

Leg curls:
1x8 @ 85kg
1x8 @ 85kg
1x8 @ 85kg

Superset:
Lever Seated Calf Press/Sled Seated Leg Press:
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg

Skuldre:
Seated mili:
1x12 @ 20
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg

DB laterals:
1x12 @ 14kg
1x12 @ 14kg
1x8 @ 16kg
1x8 @ 16kg

Facepulls:
1x8 @ 40kg
1x8 @ 42,5kg
1x8 @ 42,5kg

Mave:
Hanging leg raise:
1x12 @ BW
1x12 @ BW
1x12 @ BW

Twists:
1x12 @ BW+5
1x12 @ BW+5
1x12 @ BW+5

Machine crunch:
1x12 @ 80kg
1x12 @ 85kg
1x12 @ 90kg


----------
2timer
----------
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Bryst, triceps!

Bryst:
BP:
1x12 @ 60kg
1x5 @ 100kg
1x6 @ 120kg
1x6 @ 120kg
1x6 @ 120kg
1x6 @ 120kg
1x6 @ 120kg

BB incl.
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg

Standing cable fly:
1x8 @ 27,5kg
1x8 @ 30kg
1x8 @ 30kg

DB incl. fly: ss db incl fly press
1x10 @ 20kg ss 1x6 @ 20kg
1x10 @ 20kg ss 1x6 @ 20kg
1x10 @ 20kg ss 1x6 @ 20kg

Triceps:
Dips:
1x12 @ BW
1x12 @ BW
1x12 @ BW
1x12 @ BW
1x12 @ BW

Push-downs:
1x8 @ 50kg
1x8 @ 50kg
1x8 @ 50kg
1x8 @ 50kg

Reversed 1 arm cable curl:
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg

---------
1t30mins
---------
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Ryg, biceps, nakke!

Ryg:
DL:
1x12 @ 60kg
1x5 @ 100kg
1x5 @ 140kg
1x5 @ 140kg
1x5 @ 140kg
1x5 @ 140kg
1x5 @ 140kg

PL PD:
1x6 @ 105kg
1x6 @ 105kg
1x6 @ 105kg
1x6 @ 105kg
1x6 @ 105kg

CG PD:
1x8 @ 80kg
1x8 @ 80kg
1x8 @ 80kg
1x8 @ 80kg

Lever Upper back:
1x8 @ 65kg
1x8 @ 65kg
1x8 @ 65kg
1x8 @ 65kg

Biceps:
Seated EZ-curls:
1x10 @ 40kg
1x10 @ 40kg
1x10 @ 40kg
1x10 @ 40kg

Seated Hammers:
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg

Reversed curls:
1x12 @ 20kg
1x12 @ 20kg
1x12 @ 20kg

Nakke:
BB shrugs:
1x8 @ 130kg
1x8 @ 130kg
1x8 @ 130kg

DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg

-----------
2t15mins
-----------
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Ben, skuldre, mave!

Ben:
BB Squat:
1x12 @ 60
1x8 @ 110kg
1x8 @ 110kg
1x8 @ 110kg
1x8 @ 110kg

Smith Standing Leg Calf Raise:
1x12 @ 170kg
1x10 @ 190kg
1x8 @ 200kg
1x8 @ 200kg
1x8 @ 200kg
1x8 @ 200kg

Leg ext.
1x10 @ 100kg
1x10 @ 100kg
1x10 @ 100kg
1x10 @ 100kg

Leg curls:
1x10 @ 85kg
1x10 @ 85kg
1x10 @ 85kg
1x10 @ 85kg

Lever Seated Calf Press
1x12 @ 200kg
1x12 @ 200kg
1x12 @ 200kg

Skuldre:
DB laterals:
1x12 @ 14kg
1x12 @ 14kg
1x8 @ 16kg
1x8 @ 16kg

Facepulls:
1x8 @ 40kg
1x8 @ 42,5kg
1x8 @ 42,5kg

Mave:
-------
----------
2timer
----------
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Bryst, triceps!

Bryst:
BP:
1x12 @ 60kg
1x5 @ 100kg
1x6 @ 120kg
1x6 @ 120kg
1x6 @ 120kg
1x6 @ 120kg
1x6 @ 120kg
1x6 @ 120kg :dance:

BB incl.
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg

DB incl. fly
1x10 @ 24kg
1x10 @ 24kg
1x10 @ 24kg
1x10 @ 24kg

Standing cable fly:
1x8 @ 25kg
1x8 @ 25kg
1x8 @ 25kg

Triceps:
Dips:
1x6 @ BW+30kg
1x6 @ BW+30kg
1x6 @ BW+30kg
1x6 @ BW+30kg
1x6 @ BW+30kg
1x15 @ BW

Push-downs:
1x8 @ 50kg
1x8 @ 50kg
1x8 @ 50kg

Reversed 1 arm cable curl:
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg

---------
1t45mins
---------
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Ryg, biceps, nakke!

Ryg:
DL:
1x8 @ 60kg
1x5 @ 100kg
5x5 @ 140kg

PL PD:
6x6 @ 105kg

CG PD:
4x8 @ 80kg

Lever Upper back:
4x8 @ 65kg

T-bar rows:
1x12 @ 40kg
1x12 @ 60kg
2x8 @ 80kg
1x12 @ 60kg
1x12 @ 40kg

Biceps:
Seated EZ-curls:
1x10 @ 40kg
1x10 @ 40kg
1x9,5 @ 40kg
1x8 @ 40kg

Seated Hammers:
4x10 @ 20kg
1x12 @ 16kg

Reversed curls:
3x12 @ 20kg

Nakke:
BB shrugs:
3x8 @ 130kg

DB shrugs:
3x12 @ 42kg
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