My MOOSCLES are STRONKER!

SKULDRE/GUNS A

A1: DB skulderpres: P0
1x12x31
1x10x31
2x8x31

A2: Incl. DB curls: P0
5x12x18,5

A3: Dips: P60
2x12x20
3x10x20

B: CS rev. fly: P45
3x12x10

C1: Seated DB OH extensions: P0
3x8x40

C2: Hammer curls: P45
3x8x26

D1: EZ-bar skullcrushers: P0
3x10x50

D2: EZ-bar curls: P45
3x8x50

E: DB laterals: P30
3x12x12

BRYST/RYG B

A1: Incl. BB bænkpres: P0
5x8x90

A2: Yates rows: P90
5x8x120

B1: DB bænkpres: P0
3x8x47,5
2x7x47,5

B2: Pendlay rows: P90
5x8x90

C1: Low incl. cable fly: P0
3x12x20

C2: CG. cable pulldown: P30
3x12x77

D1: Flad DB fly: P0
3x12x14

D2: Seated WG. cable row: P30
3x12x56

MChristensen skrev:SKULDRE/GUNS A

Det var en tidlig log-update ;)

Upper body, WEEK 1, DAY 1:

A: Low incl. DB pres, bottom paused: P120 T2110
2x7x35
2x10x30

B: DB one arm row: P0 T2010
10x40
9x40
8x40
7x40
6x40
5x40
4x40
3x40
2x40
1x40

C: Seated DB shoulder press: P90 T3010
2x8x27,5
2x6x27,5

D1: Seated Zotmann curls: P0 T3010
3x8x15

D2: Standing alternating curls: P0 T2010
3xmax

D3: Lying DB extensions: P90 T3010
3x8x12,5+8x8 (dropsæt)

Fullbody, WEEK 1, DAY 2:

EDT: 10 minutter:
A1: Plate loaded Chest Press vs. bands:
11x10x50+bands

A2: BB benchrows:
11x8x50

B1: One-leg lying leg curl: P0 T2010
5x12x40

B2: Lungez på step, Niko-tribute: P0 T2010
2x10x(2x25)
3x8x(2x25)

B3: Cable crunch: P0 T2010
5x12x90

~død og kritte. Nu vil jeg spise en bjørn

Det bliver endnu værre.

Lower body, WEEK 1, DAY 3:

A1: Safety Bar Squat T4010 P0
5x6x95

A2: Hatfield Squat T2010 P120
4x8x95

B1: DB RDL T3010 P0
5x12x(2x20)

B2: Leg Press, Narrow Stance T2010 P0
5x20x140

B3: Lying Leg Curl T3010 P0
5x12x60

B4: Seated Calf Raise T2010 P0
5x20x60

Fullbody, WEEK 1, DAY 4:

EDT: 10 minutter:
A1: Squat T3110
5x8x60

A2: DB Floorpress T3110
5x8x30

B1: Trap Bar Dødløft (høje håndtag, VL-sko): P0 T2010
5x10x135

B2) Push Up, Feet elevated, Extended ROM: P0 T2010
5x12

B3: Chin Up, Supineret, Skulderbredde P60 T2010
1x8
1x7
3x6

C: 0 Degree Back Raise m. hold i top: P120 T2012
4x10x25

Upper body, WEEK 2, DAY 1:

A: Low incl. DB pres, bottom paused: P120 T2110
2x7x37,5
2x10x35

B: DB one arm row: P0 T2010
10x45
9x45
8x45
7x45
6x45
5x45
4x45
3x45
2x45
1x45

C: Seated DB shoulder press: P90 T3010
2x8x27,5
1x7x27,5
1x6x27,5

D1: Seated Zotmann curls: P0 T3010
2x8x17,5
1x7x17,5

D2: Standing alternating curls: P0 T2010
3xmax

D3: Lying DB extensions: P90 T3010
3x8x12,5+8x8 (dropsæt)

Fullbody, WEEK 2, DAY 2:

EDT: 11 minutter:
A1: Plate loaded Chest Press vs. bands:
13x10x50+bands

A2: BB benchrows:
13x8x60

B1: One-leg lying leg curl: P0 T2010
3x12x45
1x11x45
2x10x45

B2: Lungez på step, Niko-tribute: P0 T2010
3x10x(2x25)
1x9x(2x25)
2x8x(2x25)

B3: Cable crunch: P0 T2010
6x12x90

Lower body, WEEK 2, DAY 3:

A1: Safety Bar Squat T4010 P0
5x6x105

A2: Hatfield Squat T2010 P120
4x8x105

B1: DB RDL T3010 P0
6x12x(2x25)

B2: Leg Press, Narrow Stance T2010 P0
6x20x160

B3: Lying Leg Curl T3010 P0
6x12x65

B4: Seated Calf Raise T2010 P0
6x20x80

Fullbody, WEEK 2, DAY 4:

EDT: 11 minutter:
A1: Squat T3110
5x8x80

A2: DB Floorpress T3110
5x8x32,5

B1: Trap Bar Dødløft (høje håndtag, VL-sko): P0 T2010
6x8x145

B2) Push Up, Feet elevated, Extended ROM: P0 T2010
6x12

B3: Chin Up, Supineret, Skulderbredde P60 T2010
2x8
2x7
2x6

C: 0 Degree Back Raise m. hold i top: P120 T2012
4x10x30

Upper body, WEEK 3, DAY 1:

A: Low incl. DB pres, bottom paused: P120 T2110
2x7x37,5
2x10x35

B: DB one arm row: P0 T2010
10x47,5
9x47,5
8x47,5
7x47,5
6x47,5
5x47,5
4x47,5
3x47,5
2x47,5
1x47,5

C: Seated DB shoulder press: P90 T3010
2x8x30
2x5x30

D1: Seated Zotmann curls: P0 T3010
2x8x17,5
1x7x17,5

D2: Standing alternating curls: P0 T2010
3xmax

D3: Lying DB extensions: P90 T3010
3x8x12,5+8x10 (dropsæt)

Fullbody, WEEK 3, DAY 2:

EDT: 11 minutter:
A1: Plate loaded Chest Press vs. bands:
14x10x60+bands

A2: BB benchrows:
14x8x65

B1: One-leg lying leg curl: P0 T2010
6x12x45

B2: Lunges: P0 T2010
6x10x(2x25)

B3: Mave: P0 T2010
6 sæt

Lower body, WEEK 3, DAY 3:

A1: Safety Bar Squat T4010 P0
5x6x110

A2: Hatfield Squat T2010 P120
4x8x110

B1: DB RDL T3010 P0
6x12x(2x30)

B2: Leg Press, Narrow Stance T2010 P0
3x20x170
1x18x170
1x17x170

B3: Lying Leg Curl T3010 P0
6x12x70

B4: Seated Calf Raise T2010 P0
6x20x90

Fullbody, WEEK 3, DAY 4:

EDT: 11 minutter:
A1: Squat T3110
5x8x90

A2: DB Floorpress T3110
5x8x35

B1: Trap Bar Dødløft (høje håndtag, VL-sko): P0 T2010
6x10x145

B2) Push Up, Feet elevated, Extended ROM: P0 T2010
6x12

B3: Chin Up, Supineret, Skulderbredde P60 T2010
2x8
2x7
2x6

C: 0 Degree Back Raise m. hold i top: P90 T2012
4x10x30

Upper body, WEEK 4, DAY 1:

A: Low incl. DB pres, bottom paused: P120 T2110
2x7x40
2x10x37,5

B: DB one arm row: P0 T2010
10x49
9x49
8x49
7x49
6x49
5x49
4x49
3x49
2x49
1x49

C: Seated DB shoulder press: P90 T3010
1x7x32,5
1x6x32,5
1x5x32,5
1x4x32,5

D1: Seated Zotmann curls: P0 T3010
3x6x20

D2: Standing alternating curls: P0 T2010
3xmax

D3: Lying DB extensions: P90 T3010
3x8x15+8x12 (dropsæt)

Fullbody, WEEK 4, DAY 2:

EDT: 12 minutter:
A1: Plate loaded Chest Press vs. bands:
15x10x60+bands

A2: BB benchrows:
15x8x65

B1: One-leg lying leg curl: P0 T2010
6x12x45
1x10x45

B2: Lunges: P0 T2010
5x10x(2x27,5)
2x10x(2x27,5)

B3: Mave: P0 T2010
7 sæt

Det ligner du hygger dig :mrgreen:

Nick9000 skrev:Det ligner du hygger dig

Det gør jeg så sandelig også -På et eller andet selvskadende og destuktivt plan.

Har du overvejet at få foretaget en eksorcisme?

Lower body, WEEK 4, DAY 3:

A1: Safety Bar Squat T4010 P0
5x4x120

A2: Hatfield Squat T2010 P120
4x8x120

B1: DB RDL T3010 P0
7x12x(2x30)

B2: Leg Press, Narrow Stance T2010 P0
7x20x170

B3: Lying Leg Curl T3010 P0
3x12x70
4x12x75

B4: Seated Calf Raise T2010 P0
7x20x90

MChristensen skrev:
Nick9000 skrev:Det ligner du hygger dig

Det gør jeg så sandelig også -På et eller andet selvskadende og destuktivt plan.

Har du overvejet at få foretaget en eksorcisme?

Nope. Jeg lavede en pagt med djævelen. Han fik min sjæl, og til gengæld står han for at lave programmer til klienter.

Fullbody, WEEK 4, DAY 4:

EDT: 12 minutter:
A1: Squat T3110
6x8x90

A2: DB Floorpress T3110 *Den der har skrevet "37,5 kilogram" på de håndvægte er en gemen løgnhals.
6x6x37,5

B1: Trap Bar Dødløft (høje håndtag, VL-sko): P0 T2010
7x8x150

B2) Push Up, Feet elevated, Extended ROM: P0 T2010
7x12

B3: Chin Up, Supineret, Skulderbredde P60 T2010
5x8
2x7

C: 0 Degree Back Raise m. hold i top: P90 T2012
4x8x35

Upper body, WEEK 5, DAY 1:

A: Low incl. DB pres, bottom paused: P120 T2110
2x7x45
2x8x40

B: DB one arm row: P0 T2010
10x51
9x51
8x51
7x51
6x51
5x51
4x51
3x51
2x51
1x51

C: Seated DB shoulder press: P90 T3010
1x7x32,5
1x6x32,5
2x4x32,5

D1: Seated Zotmann curls: P0 T3010
3x6x20

D2: Standing alternating curls: P0 T2010
3xmax

D3: Lying DB extensions: P90 T3010
3x8x15+8x12 (dropsæt)

Fullbody, WEEK 5, DAY 2:

EDT: 12 minutter:
A1: Plate loaded Chest Press vs. bands:
15x10x65+bands

A2: BB benchrows:
15x8x70

B1: One-leg lying leg curl: P0 T2010
7x12x45

B2: Lunges: P0 T2210
7x8x(2x20)

B3: Mave: P0 T2010
7 sæt

Lower body, WEEK 5, DAY 3:

A1: Safety Bar Squat T4010 P0
5x5x110

A2: Hatfield Squat T2010 P120
4x8x110

B1: DB RDL T3010 P0
7x8x(2x35)

B2: Leg Press, Narrow Stance T2010 P0
7x15x180

B3: Lying Leg Curl T3010 P0
7x12x75

B4: Seated Calf Raise T2010 P0
7x20x95

Fullbody, WEEK 5, DAY 4:

EDT: 12 minutter:
A1: Squat T3110
6x8x95

A2: BB Floorpress T3110
6x8x80

B1: Trap Bar Dødløft (høje håndtag, VL-sko): P0 T2010
7x8x150

B2) Push Up, Feet elevated, Extended ROM: P0 T2010
7x12

B3: Chin Up, Supineret, Skulderbredde P60 T2010
4x8
3x7

C: 0 Degree Back Raise m. hold i top: P90 T2012
4x10x35

Upper body, WEEK 6, DAY 1:

A: Low incl. DB pres, bottom paused: P120 T2110
2x6x47,5
2x8x40

B: DB one arm row: P0 T2010
10x54
9x54
8x54
7x54
6x54
5x54
4x54
3x54
2x54
1x54

C: Seated DB shoulder press: P90 T3010
1x8x32,5
1x7x32,5
1x5x32,5
1x4x32,5

D1: Seated Zotmann curls: P0 T3010
3x6x20

D2: Standing alternating curls: P0 T2010
3xmax

D3: Lying DB extensions: P90 T3010
3x8x17,5+8x12 (dropsæt)

Fullbody, WEEK 6, DAY 2:

EDT: 13 minutter:
A1: Plate loaded Chest Press vs. bands:
16x10x65+bands

A2: BB benchrows:
16x8x70

B1: One-leg lying leg curl: P0 T2010
7x12x45
1x10x45

B2: Lunges: P0 T2210
8x8x(2x22,5)

B3: Mave: P0 T2010
8 sæt

Lower body, WEEK 6, DAY 3: ~Træning i andet gym

A1: Back squat T3310 P120
4x7x110

B1: DB RDL T3010 P0
8x8x(2x40)

B2: Leg Press, Narrow Stance T2010 P0
8x20x?

B3: Lying Leg Curl T3010 P0
8x12x?

B4: Seated Calf Raise T2010 P0
8x20x?

My MOOSCLES are STRONKER!

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