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26-07-2011 - Morgenvægt 92,7
Vil fra dags dato prøve at føre logbog over min træning. Vil gerne prøve at have det på skrift i stedet for altid at have det i hovedet. Dels for at øge motivationen men også for at kunne skabe progression.

Bryst, biceps, triceps!
Var slet ikke motiveret i dag pga. let smerte i højre albue/underarm! Det resulterede i mindre kg i øvelserne.

Billede

Bryst:
Barbell Bench Press:
1x10 @ 90kg
1x10 @ 90kg
1x10 @ 90kg
1x10 @ 90kg
1x10 @ 90kg

Smith Decline Bench Press:
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg

BB Incline bench Press:
1x8 @ 80kg
1x7 @ 80kg
1x6 @ 80kg

Cable Standing Fly:
1x8 @ 22,5kg
1x8 @ 22,5kg
1x8 @ 20kg

Cable Standing Fly (modificeret):
1x10 @ 10kg
1x10 @ 10kg
1x10 @ 10kg

Biceps:
DB Hammercurls supersettet med BB curls:
1x8 @ 24kg - 1x8 @ 30kg
1x8 @ 24kg - 1x8 @ 30kg
1x8 @ 24kg - 1x8 @ 30kg

Underhand Chin-up:
1x8 @ BW
1x8 @ BW
1x8 @ BW

Dumbbell Preacher Curl:
1x8 @ 14kg
1x8 @ 14kg
1x8 @ 14kg

Triceps:
Skull Crushers:
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 40kg

Dips:
1x8 @ BW
1x8 @ BW
1x8 @ BW
Sidst rettet af MChristensen 17. mar 2018, 11:44, rettet i alt 2 gange.
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Ben, mave!
Motivationen var fin i dag, GOD træning :mrgreen:

Billede

Ben:
Barbell Full Squat:
1x12 @ stang
1x5 @ 80kg
1x5 @ 90kg
1x5 @ 90kg
1x5 @ 95kg
1x5 @ 100kg

Barbell Standing Leg Calf Raise:
1x8 @ 190kg
1x8 @ 200kg
1x8 @ 205kg PR!

Lever Seated Leg Curl:
1x8 @ 80kg
1x8 @ 85kg
1x8 @ 90kg

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

Lever Seated Calf Press:
1x15 @ 200kg
1x15 @ 200kg
1x15 @ 200kg

Sled Seated Leg Press Dropset:
1x8 @ 200kg
1x8 @ 180kg
1x8 @ 160kg
1x8 @ 140kg
1x8 @ 120kg
1x8 @ 100kg

Mave:
Hanging Straight Leg-Hip Raise:
1x12 @ BW
1x12 @ BW
1x12 @ BW

Cable Standing Overhead Crunch:
1x12 @ 50kg
1x12 @ 55kg
1x12 @ 60kg

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

Twisting Crunches:
1x12 @ BW
1x12 @ BW
1x12 @ BW
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Ryg, skulder!
Motivationen var i top = super træning :D

Billede

Ryg:
Barbell Deadlift:
1x8 @ 60kg
1x8 @ 100kg
1x6 @ 140kg
1x6 @ 150kg
1x6 @ 155kg
1x6 @ 160kg

WG Pullup:
1x8 @ BW
1x6 @ BW
1x6 @ BW
1x8 @ BW

Cable Seated Row:
1x8 @ 65kg
1x8 @ 65kg
1x6 @ 70kg
1x6 @ 75kg

Cable Seated rear delt Row:
1x8 @ 30kg
1x8 @ 32,5kg
1x8 @ 35kg
1x8 @ 37,5kg

Parallel Grip Pulldown:
1x8 @ 80kg
1x8 @ 80kg
1x8 @ 85kg
1x8 @ 85kg

Cable Bent-over Pullover:
1x10 @ 30kg
1x10 @ 30kg
1x10 @ 30kg

Skulder:
Barbell Seated Military Press:
1x8 @ 50kg
1x8 @ 55kg
1x6 @ 60kg

Smith Behind Neck Press:
1x8 @ 40kg
1x8 @ 45kg
1x8 @ 50kg

Cable One Arm Lateral Raise:
1x10 @ 7,5kg
1x8 @ 10kg
1x6 @ 12,5kg

Dumbbell Alternating Front Raise:
1x8 @ 14kg
1x8 @ 16kg
1x8 @ 18kg

Modificeret øvelse til post delts:
1x8 @ 7,5kg
1x8 @ 7,5kg
1x8 @ 7,5kg

For at bruge det sidste krudt, sluttede jeg af med
Underhand Chinup:
1x8 @ BW
1x8 @ BW
1x8 @ BW

------
DONE :hihi:
------
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Nakke, mave, skulderrotationer!

Billede

Nakke:
Barbell Shrug:
1x12 @ 50kg
1x12 @ 90kg
1x12 @ 110kg
1x8 @ 120kg
1x8 @ 130kg

Dumbbell Shrug:
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg

Skulderrotationer:
Dumbbell Lying Lateral Raise-ish:
1x8 @ 8kg
1x8 @ 8kg
1x8 @ 8kg

Dumbbell Front Lateral Raise-ish:
1x8 @ 8kg
1x8 @ 8kg
1x8 @ 8kg

Mave:
Cable Kneeling Crunch:
1x12 @ 50kg
1x12 @ 50kg
1x12 @ 50kg

Twisting Crunch:
1x12 @ BW
1x12 @ BW
1x12 @ BW

Modificeret Lying Leg-Hip Raise:
1x8 @ BW
1x8 @ BW
1x8 @ BW

Modificeret Hanging Leg-Hip Raise TWISTS:
1x8 @ BW
1x8 @ BW
1x8 @ BW

Vil fra i dag af træne læg hver dag for at se om det har nogen positiv effekt på dem, så:
Barbell Standing Leg Calf Raise:
1x15 @ 90kg
1x15 @ 90kg
1x15 @ 90kg
1x15 @ 90kg

Sled 45° Calf Raise:
1x12 @ 200kg
1x12 @ 200kg
1x12 @ 200kg

-----------------------
OVER AND OUT =P~
-----------------------
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Vil fra i dag dele min træning op sådan, tror jeg: :-k
Dag 1: Bryst, triceps
Dag 2: Ben, mave, nakke, skulder
Dag 3: Ryg, biceps
Forfra

Bryst, triceps!
Dagens træning var fin, dog rimelig balderet efter lan hele natten :D

Billede

Bryst:
Smith Bench Press:
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg

DB Incline bench Press:
1x8 @ 34kg
1x8 @ 34kg
1x8 @ 34kg
1x8 @ 34kg

Smith Decline Bench Press:
1x6 @ 100kg
1x6 @ 100kg
1x6 @ 100kg
1x6 @ 100kg

Cable Standing Fly:
1x8 @ 25kg
1x8 @ 27,5kg
1x6 @ 30kg
1x15 @ 17,5kg

Triceps:
Skull Crushers:
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 40kg

Weighted dips:
1x6 @ BW + 14kg
1x6 @ BW + 14kg
1x6 @ BW + 14kg

Modificeret cable pushdowns:
1x8 @ 70kg
1x8 @ 70kg
1x8 @ 70kg

Thats it!
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Ben, skulder, mave!

Billede

Ben:
Smith Squat:
1x12 @ 30kg
1x5 @ 90kg
1x5 @ 90kg
1x5 @ 95kg
1x5 @ 100kg
1x5 @ 105kg

Barbell Standing Leg Calf Raise:
1x20 @ 90kg
1x20 @ 90kg
1x20 @ 90kg
1x20 @ 90kg
1x20 @ 90kg

Lever Seated Leg Curl:
1x8 @ 80kg
1x8 @ 85kg
1x8 @ 90kg

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

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

Sled Seated Leg Press Dropset:
1x8 @ 200kg
1x8 @ 180kg
1x8 @ 160kg
1x8 @ 140kg
1x8 @ 120kg
1x8 @ 100kg

Skulder:
DB seated press:
1x8 @ 34kg
1x8 @ 34kg
1x8 @ 34kg

Dumbbell One Arm Lateral Raise:
1x8 @ 12kg
1x8 @ 12kg
1x8 @ 12kg

Dumbbell Alternating Front Raise:
1x8 @ 16kg
1x8 @ 16kg
1x8 @ 16kg

Modificeret øvelse til post delts:
1x8 @ 7,5kg
1x8 @ 7,5kg
1x8 @ 7,5kg

Mave:
Twisting Crunches:
1x12 @ BW
1x12 @ BW
1x12 @ BW

Modificeret Lying Leg-Hip Raise:
1x8 @ BW
1x8 @ BW
1x8 @ BW

Modificeret Weighted Twisting Situp:
1x15 @ BW+20kg
1x15 @ BW+20kg
1x15 @ BW+20kg

Cable Standing Overhead Crunch:
1x12 @ 50kg
1x12 @ 55kg
1x12 @ 55kg
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Ryg, biceps, nakke!
Synes der var lidt low battery i dag

Billede

Ryg:
Barbell Deadlift:
1x8 @ 60kg
1x8 @ 100kg
1x6 @ 140kg
1x6 @ 150kg
1x6 @ 155kg
1x6 @ 160kg

WG Pullup:
1x8 @ BW
1x6 @ BW
1x6 @ BW
1x8 @ BW

Cable Seated Row:
1x8 @ 65kg
1x8 @ 65kg
1x6 @ 70kg
1x6 @ 75kg

Cable Seated rear delt Row:
1x8 @ 30kg
1x8 @ 32,5kg
1x8 @ 35kg
1x8 @ 37,5kg

Parallel Grip Pulldown:
1x8 @ 80kg
1x8 @ 80kg
1x8 @ 85kg
1x8 @ 85kg

Cable Bent-over Pullover:
1x10 @ 30kg
1x10 @ 30kg
1x10 @ 30kg

Biceps:
Underhand Chin-up:
1x6 @ BW
1x6 @ BW
1x6 @ BW

DB Hammercurls supersettet med BB curls:
1x8 @ 24kg - 1x8 @ 30kg
1x8 @ 24kg - 1x8 @ 30kg
1x8 @ 24kg - 1x8 @ 30kg

Modificeret one-arm cable curl:
1x8 @ 12,5kg
1x8 @ 12,5kg
1x8 @ 12,5kg

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

Manglede BB shrugs, men var optaget og var "ZZz"

-.-.-.-.-.-.-.-.-.-.-
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Bryst, triceps!

Billede

Bryst:
Smith Bench Press:
1x12 @ 50kg
1x8 @ 90kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 115kg
1x5 @ 115kg

Smith Decline Bench Press:
1x8 @ 100kg
1x6 @ 100kg
1x6 @ 110kg
1x6 @ 110kg
1x6 @ 110kg

BB Incline bench Press:
1x8 @ 80kg
1x5 @ 90kg
1x5 @ 90kg
1x5 @ 90kg

Cable Lying Fly:
1x8 @ 12,5kg
1x8 @ 12,5kg
1x8 @ 12,5kg
1x8 @ 12,5kg
1x8 @ 12,5kg

Triceps:
Dips:
1x12 @ BW
1x10 @ BW
1x8 @ BW

Modificeret Close Grip Push-up:
1x8 @ BW
1x8 @ BW
1x8 @ BW
1x8 @ BW

Dumbbell one-arm Triceps Extension:
1x8 @ 12kg
1x8 @ 12kg
1x8 @ 12kg
1x8 @ 12kg

Calfs:
Barbell Standing Leg Calf Raise:
1x20 @ 90kg
1x20 @ 90kg
1x15 @ 90kg
1x15 @ 90kg

----------------------------------------------------------------------------------------------------------------------------
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Ben, skulder, mave!

Var lidt træt i bentøjet efter gåtur ved stranden i går !

Billede

Ben:
Smith Squat:
1x12 @ stang
1x8 @ 50kg
1x6 @ 90kg
1x6 @ 90kg
1x6 @ 90kg
1x5 @ 100kg
1x5 @ 100kg

Barbell Standing Leg Calf Raise:
1x20 @ 90kg
1x20 @ 90kg
1x15 @ 90kg
1x15 @ 90kg
1x15 @ 90kg

Lever Seated Leg Curl:
1x8 @ 80kg
1x8 @ 85kg
1x8 @ 85kg

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

Lever Seated Calf Press:
1x12 @ 180kg
1x12 @ 180kg
1x12 @ 180kg

Modificeret Sled Seated one-leg Press:
1x8 @ 90kg
1x8 @ 90kg
1x8 @ 90kg

Skulder:
BB seated press:
1x12 @ stang
1x8 @ 50kg
1x8 @ 55kg
1x8 @ 60kg

Dumbbell Alternating Front Raise:
1x8 @ 18kg
1x8 @ 18kg
1x8 @ 18kg

Lateral Raise med skive:
1x8 @ 10kg
1x8 @ 10kg
1x8 @ 10kg

Modificeret øvelse til post delts:
1x8 @ 7,5kg
1x8 @ 7,5kg
1x8 @ 7,5kg

Mave:
Modificeret Lying Leg-Hip Raise:
1x8 @ BW
1x8 @ BW
1x8 @ BW
1x8 @ BW
1x8 @ BW
1x8 @ BW

Twisting Crunches:
1x12 @ BW
1x12 @ BW
1x12 @ BW

Crunches:
1x8 @ BW
1x8 @ BW
1x8 @ BW
--------------------------------------
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Ryg, biceps, nakke!

Billede

Ryg:
Barbell Deadlift:
1x12 @ 60kg
1x10 @ 100kg
1x10 @ 100kg
1x10 @ 100kg
1x10 @ 100kg
1x10 @ 100kg
1x10 @ 100kg
1x10 @ 100kg
1x10 @ 100kg
1x10 @ 100kg
1x10 @ 100kg

WG Pullup:
1x6 @ BW
1x6 @ BW
1x6 @ BW
1x6 @ BW

Dumbbell Bent-over Row:
1x8 @ 36kg
1x8 @ 36kg
1x8 @ 36kg

Modificeret DB Seated rear delt Row:
1x8 @ 16kg
1x8 @ 16kg
1x8 @ 16kg

Parallel Grip Pulldown:
1x8 @ 85kg
1x8 @ 85kg
1x8 @ 85kg
1x8 @ 85kg

Biceps:
BB Dropset halløj:
1x8 @ 45kg
1x8 @ 40kg
1x8 @ 35kg
1x8 @ 30kg
1x8 @ 25kg
1x8 @ 20kg
= ondeste kramper i underarme

DB Hammercurls:
1x8 @ 18kg
1x8 @ 18kg
1x8 @ 18kg

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

BB shrugs:
1x8 @ 90kg
1x8 @ 100kg
1x8 @ 110kg

Glemte calfs! ](*,)
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Bryst, triceps!

Fed træning i dag, god energi :8

Billede

Bryst:
Smith BP:
1x12 @ 50kg
1x8 @ 100kg
1x6 @ 110kg
1x6 @ 115kg
1x6 @ 115kg
1x5 @ 120kg
1x4 @ 125kg

Smith Decline press:
1x8 @ 100kg
1x6 @ 110kg
1x6 @ 110kg
1x5 @ 115kg
1x5 @ 115kg

DB Incline press:
1x8 @ 34kg
1x8 @ 36kg
1x8 @ 36kg
1x5 @ 42kg

Cable Lying Fly:
1x8 @ 12,5kg
1x8 @ 12,5kg
1x8 @ 12,5kg

Triceps:
French press:
1x8 @ 32kg
1x8 @ 35kg
1x8 @ 35kg
= np

Dips:
1x10 @ BW
1x10 @ BW
1x10 @ BW

DB one-arm Extension:
1x8 @ 14kg
1x8 @ 14kg
1x8 @ 14kg

Calfs:
BB Standing Raise:
1x20 @ 90kg
1x20 @ 90kg
1x15 @ 90kg
1x15 @ 90kg
Sidst rettet af MChristensen 11. aug 2011, 18:51, rettet i alt 1 gang.
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Ben, skulder, mave!

Billede

Ben:
Smith Squat:
1x12 @ 50kg
1x8 @ 90kg
1x8 @ 90kg
1x6 @ 95kg
1x6 @ 95kg
1x5 @ 100kg
1x3 @ 105kg

Barbell Standing Leg Calf Raise:
1x20 @ 90kg
1x20 @ 90kg
1x20 @ 90kg
1x15 @ 100kg
1x15 @ 100kg

Lever Seated Leg Curl:
1x8 @ 80kg
1x8 @ 85kg
1x8 @ 90kg

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

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

Sled Seated Leg Press Dropset:
1x8 @ 200kg
1x8 @ 180kg
1x8 @ 160kg
1x8 @ 140kg
1x8 @ 120kg
1x8 @ 100kg
:dance:

Skulder:
DB seated o.h. press:
1x8 @ 30kg
1x8 @ 32kg
1x7 @ 34kg
1x6 @ 34kg

Dumbbell Alternating Front Raise:
1x8 @ 18kg
1x8 @ 18kg
1x8 @ 18kg

Cable Lateral Raise:
1x8 @ 10kg
1x8 @ 10kg
1x6 @ 12,5kg

Modificeret øvelse til post delts:
1x8 @ 7,5kg
1x8 @ 7,5kg
1x8 @ 7,5kg

Rotator:
Dumbbell Front Lateral Raise-ish:
1x8 @ 8kg
1x8 @ 8kg
1x8 @ 8kg

Dumbbell Lying Lateral Raise-ish:
1x8 @ 8kg
1x8 @ 8kg
1x8 @ 8kg

Mave:
Modificeret Lying Leg-Hip Raise:
1x8 @ BW
1x8 @ BW
1x8 @ BW
1x8 @ BW
1x8 @ BW
1x8 @ BW
1x8 @ BW
1x8 @ BW

Twisting Crunches:
1x12 @ BW
1x12 @ BW
1x12 @ BW
1x12 @ BW

-------------------
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11-08-2011
Morgenvægt: 93,9kg! =D>

Billede

Ryg, nakke, biceps!

Ryg:
BB Deadlift:
1x12 @ 60kg
1x8 @ 100kg
1x6 @ 140kg
1x6 @ 150kg
1x6 @ 155kg
1x5 @ 160kg
1x3 @ 165kg
1x3 @ 170kg - PR!

Parallel Grip Pulldown:
1x8 @ 90kg
1x8 @ 95kg
1x6 @ 100kg
1x6 @ 100kg

Cable Seated rear delt Row:
1x8 @ 35kg
1x8 @ 37,5kg
1x8 @ 40kg

Dumbbell BO Row:
1x8 @ 36kg
1x8 @ 36kg
1x6 @ 42kg
1x6 @ 42kg

WG Pullup:
1x8 @ BW
1x8 @ BW
1x8 @ BW
1x8 @ BW

Nakke:
BB shrugs:
1x8 @ 110kg
1x8 @ 115kg
1x8 @ 120kg
1x8 @ 125kg

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

Biceps:
DB Hammercurls supersettet med BB curls:
1x8 @ 24kg - 1x8 @ 30kg
1x8 @ 24kg - 1x8 @ 30kg
1x8 @ 24kg - 1x8 @ 30kg
= avs avs avs

DB curls:
1x8 @ 14kg
1x8 @ 14kg
1x8 @ 14kg

Noget cable-lal:
1x12 @ 10kg
1x8 @ 12kg
1x8 @ 12kg

Calfs:
BB Standing Raise:
1x20 @ 90kg
1x20 @ 90kg
1x15 @ 100kg
1x15 @ 100kg
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Bryst, triceps!
Bryst var en rimelig hård omgang i dag, havde ingen spotter :?

Billede

Bryst:
Smith BP:
1x12 @ 50kg
1x8 @ 100kg
1x6 @ 110kg
1x6 @ 115kg
1x6 @ 115kg
1x5 @ 120kg
1x2 @ 125kg
1x2 @ 125kg

Smith Decline press:
1x8 @ 100kg
1x6 @ 110kg
1x6 @ 110kg
1x5 @ 115kg
1x5 @ 115kg

DB Incline press:
1x8 @ 34kg
1x8 @ 36kg
1x8 @ 36kg
1x5 @ 42kg

Cable Lying Fly:
1x8 @ 12,5kg
1x8 @ 12,5kg
1x8 @ 12,5kg
1x6 @ 15kg

Triceps:
French press:
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 40kg

DB one-arm Extension:
1x8 @ 16kg
1x8 @ 16kg
1x7 @ 16kg

Dips:
1x10 @ BW
1x10 @ BW
1x10 @ BW
1x10 @ BW

Calfs:
BB Standing Raise:
1x20 @ 90kg
1x20 @ 90kg
1x15 @ 100kg
1x15 @ 100kg
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Ben, skulder, mave!

Følte mig træt i dag og ikke super oplagt.. underligt :-k

Billede

Ben:
BB Squat:
1x12 @ stang
1x8 @ 60kg
1x5 @ 90kg
1x5 @ 90kg
1x5 @ 90kg
1x5 @ 90kg
1x5 @ 90kg

Barbell Standing Leg Calf Raise:
1x20 @ 90kg
1x20 @ 90kg
1x15 @ 100kg
1x15 @ 100kg
1x15 @ 100kg

Lever Seated Leg Curl:
1x8 @ 80kg
1x8 @ 85kg
1x8 @ 90kg
1x6 @ 95kg

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

Skulder:
DB seated o.h. press:
1x8 @ 30kg
1x8 @ 32kg
1x7 @ 34kg
1x6 @ 34kg

Dumbbell Alternating Front Raise:
1x8 @ 18kg
1x8 @ 18kg
1x8 @ 18kg

Cable Lateral Raise:
1x8 @ 10kg
1x8 @ 10kg
1x8 @ 10kg

Modificeret øvelse til post delts:
1x8 @ 7,5kg
1x8 @ 7,5kg
1x8 @ 7,5kg

Rotator:
Dumbbell Front Lateral Raise-ish:
1x8 @ 8kg
1x8 @ 8kg
1x8 @ 8kg

Dumbbell Lying Lateral Raise-ish:
1x8 @ 8kg
1x8 @ 8kg
1x8 @ 8kg

Mave:
Modificeret Lying Leg-Hip Raise:
1x12 @ BW
1x12 @ BW
1x12 @ BW
1x12 @ BW
1x12 @ BW

Twisting Crunches:
1x12 @ BW
1x12 @ BW
1x12 @ BW
1x12 @ BW
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Ryg, nakke, biceps!

Kom til at tælle forkert i dag = ny pr :)

Billede

Ryg:
BB Deadlift:
1x12 @ 60kg
1x8 @ 100kg
1x6 @ 140kg
1x5 @ 165kg
1x5 @ 170kg
1x3 @ 175kg
1x3 @ 180kg - PR!

Parallel Grip Pulldown:
1x8 @ 100kg
1x8 @ 100kg
1x6 @ 100kg
1x6 @ 100kg

DB BO Row:
1x8 @ 36kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg

WG Pullup:
1x8 @ BW
1x8 @ BW
1x8 @ BW
1x8 @ BW

Nakke:
BB shrugs:
1x8 @ 110kg
1x8 @ 120kg
1x8 @ 125kg
1x8 @ 130kg

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

Biceps:
DB Hammercurls supersettet med BB curls:
1x8 @ 24kg - 1x8 @ 30kg
1x8 @ 24kg - 1x8 @ 30kg
1x8 @ 24kg - 1x8 @ 30kg

Calfs:
BB Standing Raise:
1x20 @ 90kg
1x20 @ 90kg
1x15 @ 100kg
1x15 @ 100kg

------------------------------------------------------------------------------------------------------------------------
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Bryst, triceps!

Ganske udemærket træning
plus
Vægten stiger stille og roligt!

Billede

Bryst:
Smith BP:
1x12 @ 50kg
1x8 @ 100kg
1x6 @ 110kg
1x6 @ 115kg
1x6 @ 115kg
1x5 @ 120kg
1x4 @ 125kg

Smith Decline press:
1x8 @ 100kg
1x6 @ 110kg
1x6 @ 110kg
1x5 @ 115kg
1x5 @ 115kg

DB Incline press:
1x8 @ 34kg
1x8 @ 36kg
1x8 @ 36kg
1x5 @ 42kg

Cable Lying Fly:
1x8 @ 15kg
1x8 @ 15kg
1x8 @ 15kg
1x8 @ 17,5kg

Triceps:
French press:
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 40kg

Dips:
1x10 @ BW
1x10 @ BW
1x10 @ BW
1x10 @ BW

DB one-arm Extension:
1x6 @ 16kg
1x6 @ 16kg
1x6 @ 16kg

Calfs:
BB Standing Raise:
1x20 @ 90kg
1x20 @ 90kg
1x15 @ 100kg
1x15 @ 100kg
--------------------------------------
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Ben, skulder, mave!

Helt i orden træning i dag - teknikken i squat var prima, imo!

Billede

Ben:
BB Squat:
1x12 @ stang
1x12 @ 60kg
1x8 @ 80kg
1x5 @ 90kg
1x5 @ 90kg
1x5 @ 90kg
1x5 @ 90kg
1x5 @ 90kg

Smith Standing Leg Calf Raise:
1x20 @ 100kg
1x20 @ 100kg
1x15 @ 110kg
1x15 @ 110kg

Lever Seated Leg Curl:
1x8 @ 80kg
1x8 @ 85kg
1x6 @ 90kg
1x6 @ 90kg

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

Skulder:
DB seated o.h. press:
1x8 @ 30kg
1x8 @ 32kg
1x8 @ 34kg
1x6 @ 34kg

DB Alternating Front Raise:
1x8 @ 18kg
1x8 @ 18kg
1x8 @ 18kg

Lateral Raise med skiver:
1x8 @ 10kg
1x8 @ 10kg
1x8 @ 10kg

Modificeret øvelse til post delts:
1x8 @ 7,5kg
1x8 @ 7,5kg
1x8 @ 7,5kg

Rotator:
DB Front Lateral Raise-ish:
1x8 @ 8kg
1x8 @ 8kg
1x8 @ 8kg

DB Lying Lateral Raise-ish:
1x8 @ 8kg
1x8 @ 8kg
1x8 @ 8kg

Mave:
Cable Standing o.h. Crunch:
1x12 @ 50kg
1x12 @ 55kg
1x12 @ 60kg

Modificeret Lying Leg-Hip Raise:
1x12 @ BW
1x12 @ BW
1x12 @ BW

Twisting Crunches:
1x12 @ BW
1x12 @ BW
1x12 @ BW

----------
2t15min
----------
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Ryg, nakke, biceps!

Lidt low energy i dag, plus, mine straps gik i stykker :x

Billede

Ryg:
BB Deadlift:
1x12 @ 60kg
1x8 @ 100kg
1x6 @ 140kg
1x6 @ 140kg
1x6 @ 140kg
1x6 @ 140kg
1x6 @ 140kg

Parallel Grip Pulldown:
1x8 @ 100kg
1x6 @ 100kg
1x6 @ 100kg
1x6 @ 100kg

DB BO Row:
1x8 @ 36kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg

WG Pullup:
1x6 @ BW
1x6 @ BW
1x6 @ BW

Nakke:
BB shrugs:
1x8 @ 110kg
1x8 @ 120kg
1x8 @ 125kg
1x8 @ 130kg

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

Biceps:
EZ-curls:
1x8 @ 40kg
1x8 @ 50kg
1x8 @ 50kg
1x6 @ 55kg

DB Hammercurls:
1x6 @ 24kg
1x6 @ 24kg
1x6 @ 24kg

Calfs:
BB Standing Raise:
1x20 @ 100kg
1x20 @ 100kg
1x15 @ 110kg
1x15 @ 110kg

-----------
2t20mins
-----------
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Bryst, triceps!

Nicely nok træning!!

Billede

Bryst:
Smith BP:
1x12 @ 50kg
1x8 @ 100kg
1x5 @ 115kg
1x5 @ 115kg
1x5 @ 115kg
1x5 @ 115kg
1x5 @ 115kg

Smith Decline press:
1x6 @ 110kg
1x6 @ 110kg
1x6 @ 110kg
1x5 @ 115kg
1x5 @ 115kg

DB Incline press:
1x8 @ 34kg
1x8 @ 36kg
1x8 @ 36kg
1x5 @ 42kg

Cable Lying Fly:
1x8 @ 15kg
1x8 @ 15kg
1x8 @ 15kg
1x8 @ 17,5kg

Triceps:
French press:
1x8 @ 40kg
1x8 @ 45kg
1x8 @ 50kg
1x8 @ 50kg - winwin

Dips:
1x12 @ BW
1x10 @ BW
1x8 @ BW
1x8 @ BW

DB one-arm Extension:
1x8 @ 16kg
1x8 @ 16kg
1x7 @ 16kg

Calfs:
BB Standing Raise:
1x20 @ 100kg
1x20 @ 100kg
1x15 @ 110kg
1x15 @ 110kg

-----------
2t30mins
-----------
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Ben, skuldre, mave!

Fed, fed træning, god energi & POWAH!

Billede

Ben:
BB Squat:
1x8 @ 60kg
1x8 @ 80kg
1x5 @ 90kg
1x5 @ 90kg
1x5 @ 90kg
1x5 @ 95kg
1x5 @ 95kg
1x3 @ 100kg

Smith Standing Leg Calf Raise:
1x20 @ 100kg
1x20 @ 100kg
1x15 @ 110kg
1x15 @ 110kg

Lever Seated Leg Curl:
1x8 @ 80kg
1x8 @ 85kg
1x8 @ 90kg
1x6 @ 95kg

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

Skulder:
DB seated o.h. press:
1x8 @ 30kg
1x8 @ 32kg
1x8 @ 34kg
1x8 @ 34kg

DB Alternating Front Raise:
1x8 @ 18kg
1x8 @ 18kg
1x8 @ 20kg

DB Lateral Raise:
1x8 @ 12kg
1x8 @ 14kg
1x8 @ 16kg
1x6 @ 16kg

Facepulls:
1x8 @ 35kg
1x8 @ 37,5kg
1x8 @ 40kg

Mave:
Cable Standing o.h. Crunch:
1x12 @ 50kg
1x12 @ 55kg
1x12 @ 60kg

Modificeret Lying Leg-Hip Raise:
1x12 @ BW
1x12 @ BW
1x12 @ BW

Twisting Crunches:
1x12 @ BW
1x12 @ BW
1x12 @ BW

Rotator:
DB Front Lateral Raise-ish:
1x8 @ 8kg
1x8 @ 8kg
1x8 @ 8kg

DB Lying Lateral Raise-ish:
1x8 @ 8kg
1x8 @ 8kg
1x8 @ 8kg

----------
2t10min
----------
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Ryg, nakke, biceps!

Morgenvægt: 95,3kg :mrgreen:

Fed træning, masser af energi efter to fridage :o !

Billede

Ryg:
BB Deadlift:
1x12 @ 60kg
1x8 @ 100kg
1x6 @ 140kg
1x5 @ 150kg
1x5 @ 155kg
1x5 @ 160kg
1x5 @ 165kg
1x3 @ 170kg

Parallel Grip Pulldown:
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg

DB BO Row:
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg

WG Pullup:
1x6 @ BW
1x6 @ BW
1x6 @ BW

Nakke:
BB shrugs:
1x8 @ 110kg
1x8 @ 120kg
1x8 @ 125kg
1x8 @ 130kg

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

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

DB Hammercurls:
1x6 @ 24kg
1x6 @ 24kg
1x6 @ 26kg
1x6 @ 26kg

Calfs:
BB Standing Raise:
1x20 @ 110kg
1x20 @ 110kg
1x15 @ 120kg
1x15 @ 120kg

-----------
2t35mins
-----------
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Bryst, triceps!

Fed træning i dag, skal love for triceps fik hug!

Billede

Bryst:
Smith BP:
1x12 @ 50kg
1x8 @ 90kg
1x6 @ 110kg
1x6 @ 115kg
1x5 @ 125kg
1x3 @ 130kg

Smith Decline press:
1x8 @ 110kg
1x8 @ 110kg
1x6 @ 115kg
1x6 @ 115kg

DB Incline press:
1x8 @ 34kg
1x8 @ 36kg
1x8 @ 36kg
1x8 @ 42kg -win

Cable Lying Fly:
1x8 @ 15kg
1x8 @ 15kg
1x8 @ 15kg
1x8 @ 17,5kg

Triceps:
Cable BO Extension:
1x8 @ 30kg
1x8 @ 32,5kg
1x8 @ 35kg
1x8 @ 37,5kg

French press:
1x8 @ 40kg
1x8 @ 45kg
1x8 @ 50kg

Cable one-arm Extension:
1x8 @ 15kg
1x8 @ 15kg
1x8 @ 15kg

Dips:
1x10 @ BW
1x10 @ BW
1x10 @ BW
1x10 @ BW
-----------
2timer
-----------
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Ben, skuldre, mave!

Udemærket træning, fik øget lidt i squat samt skulder.
Det tog noget tid at komme igennem i dag, mødte en kammerat og der gik lidt snak i den :)

Billede

Ben:
BB Squat:
1x12 @ stang
1x8 @ 80kg
1x5 @ 90kg
1x5 @ 95kg
1x5 @ 95kg
1x5 @ 95kg
1x5 @ 95kg
1x3 @ 100kg

Smith Standing Leg Calf Raise:
1x8 @ 170kg
1x8 @ 190kg
1x8 @ 200kg
1x8 @ 210kg

Lever Seated Leg Curl:
1x8 @ 80kg
1x8 @ 85kg
1x6 @ 90kg
1x6 @ 90kg

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

Skulder:
DB seated o.h. press:
1x8 @ 30kg
1x8 @ 32kg
1x8 @ 34kg
1x8 @ 34kg

DB Alternating Front Raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg

DB Lateral Raise:
1x8 @ 14kg
1x8 @ 14kg
1x8 @ 16kg
1x6 @ 16kg

Facepulls:
1x8 @ 32,5kg
1x8 @ 35kg
1x8 @ 37,5kg
1x8 @ 40kg

Mave:
Cable Standing o.h. Crunch:
1x12 @ 50kg
1x12 @ 55kg
1x12 @ 60kg

Modificeret Lying Leg-Hip Raise:
1x12 @ BW
1x12 @ BW
1x12 @ BW

Twisting Crunches:
1x12 @ BW
1x12 @ BW
1x12 @ BW

Rotator:
DB Front Lateral Raise-ish:
1x8 @ 8kg
1x8 @ 8kg
1x8 @ 8kg

DB Lying Lateral Raise-ish:
1x8 @ 8kg
1x8 @ 8kg
1x8 @ 8kg

----------
2t45min
----------

Kom endelig med kommentarer, ris/ros! :hihi:
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Det sgu nogle lange træninger du får fyret af! Thumbs Up! :)
JMT, 2017 skrev:"Hvad skal man med omega-3 når man har en stor tissemand?"
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Styrkeliste
- Bænkpres: 4.25
- Squat: 200.00
- Dødløft: 3.98
 
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Mapsen skrev:Det sgu nogle lange træninger du får fyret af! Thumbs Up! :)


Ja jeg ved det godt, de sidste par dage har været lidt længere end normalt, men når man lige ser et kendt ansigt kan der godt gå lidt snak i den mellem sættene - vældig hyggeligt såmænd:)
Men generelt omkring 2 timer.
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MChristensen skrev:
Mapsen skrev:Det sgu nogle lange træninger du får fyret af! Thumbs Up! :)


Ja jeg ved det godt, de sidste par dage har været lidt længere end normalt, men når man lige ser et kendt ansigt kan der godt gå lidt snak i den mellem sættene - vældig hyggeligt såmænd:)
Men generelt omkring 2 timer.



Hehe det kender jeg alt for godt :)
JMT, 2017 skrev:"Hvad skal man med omega-3 når man har en stor tissemand?"
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Ryg, biceps, nakke!

Startede ud med 10mins powerwalk. Synes allerede inden jeg var gået i gang, at jeg følte mig "træt" i lænden. Mistænker lidt gårsdagens squat for at have noget med det at gøre. Har følt det de sidste par gange til rygtræning :-k
Derfor blev der lavet lidt om på rutinen i dag, og fik prøvet SUMO dl, yates samt hyperext.

Det kan være fordi jeg det sidste stykke tid har sprunget hviledagene over, så en løsning må være:
mandag: Ryg, biceps, nakke
tirsdag: Bryst, triceps
onsdag: Ben, skuldre, mave
torsdag: FRI
fredag: Ryg, biceps, nakke
lørdag: Bryst, triceps
søndag: Ben, skuldre, mave

Billede

Ryg:
SUMO Deadlift:
1x12 @ 60kg
1x8 @ 100kg
1x8 @ 100kg
1x6 @ 110kg
1x6 @ 110kg

Hyperextensions:
1x10 @ BW+10kg
1x10 @ BW+10kg
1x10 @ BW+10kg

Parallel Grip Pulldown:
1x8 @ 100kg
1x8 @ 100kg
1x6 @ 100kg
1x6 @ 100kg

Yates Rows:
1x12 @ 60kg
1x12 @ 60kg
1x10 @ 70kg
1x10 @ 70kg

Nakke:
BB shrugs:
1x8 @ 110kg
1x8 @ 120kg
1x8 @ 125kg
1x8 @ 130kg

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

Biceps:
EZ-curls:
1x8 @ 50kg
1x8 @ 50kg
1x6 @ 55kg
1x6 @ 60kg

DB Hammercurls:
1x6 @ 26kg
1x6 @ 26kg
1x6 @ 26kg
1x6 @ 28kg

Calfs:
BB Standing Raise:
1x20 @ 110kg
1x20 @ 110kg
1x15 @ 120kg
1x15 @ 120kg

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

Super træning, loads of energy!
Hoppede ud af smith-stativet i dag og kørte normal bp :)

Billede

Bryst:
BB BP:
1x12 @ 60kg
1x8 @ 90kg
1x8 @ 110kg
1x6 @ 115kg
1x5 @ 120kg
1x5 @ 120kg

DB Incline press:
1x8 @ 34kg
1x8 @ 36kg
1x6 @ 42kg
1x6 @ 42kg

Cable Standing Fly:
1x8 @ 27,5kg
1x8 @ 30kg
1x8 @ 30kg

Smith Decline press:
1x6 @ 110kg
1x6 @ 110kg
1x6 @ 110kg

Triceps:
French press:
1x8 @ 50kg
1x8 @ 50kg
1x8 @ 50kg

Cable BO Extension:
1x8 @ 32,5kg
1x8 @ 35kg
1x8 @ 37,5kg

Dips:
1x12 @ BW
1x12 @ BW
1x12 @ BW
-----------
2timer
-----------
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Ben, mave, skulder!

Det blev en anderledes træning i dag, mødte en mate, der spurgte om vi skulle træne sammen = win!
Skal love for skulder fik tæsk!

Billede

Ben:
BB Squat:
1x12 @ 60
1x8 @ 80kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg - feeedt, fedt fedt!

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

Lever Seated Leg Curl:
1x8 @ 80kg
1x8 @ 85kg
1x8 @ 90kg
1x8 @ 95kg

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

Skulder:
BB seated o.h. press:
1x8 @ 50kg
1x8 @ 55kg
1x8 @ 60kg

DB Alternating Front Raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg

DB Lateral Raise:
1x8 @ 14kg
1x8 @ 14kg
1x6 @ 16kg
1x8 @ 16kg

Standing Facepulls:
1x8 @ 30kg
1x8 @ 30kg
1x8 @ 30kg

Mod. DB rear delt pull-ish:
1x12 @ 20kg
1x12 @ 20kg
1x12 @ 20kg

Lever military press:
1x8 @ 50kg
1x8 @ 50kg
1x8 @ 50kg
1x8 @ 50kg

Dips:
1x28 @ BW
1x18 @ BW
1x15 @ BW

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2t35min
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Kom endelig med kommentarer :P
Brugeravatar
 
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Indlæg: 1335
Tilmeldt: 16. jan 2010, 20:45
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SPH GYM
 
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