My MOOSCLES are STRONKER!

Ryg, biceps!

14-02-2012

Ryg:
UHPD:
1x8x80
3x8x90
2x8x85
2x8x80

Reversed fly:
3x12x14

Full contact twists:
1x8x10
2x8x15

c. one arm row:
1x8x20
1x8x25
1x8x30

Biceps:
BB curls - dropset til failure
40-35-30-25-20

Ben, skuldre!

Ben:
BB Squat:
1x12x60
1x8x100
1x6x120
3x5x130
1x4,5x130

Leg ext.
4x10x100

Leg curls:
4x12x80

Calf raise:
4x15x130

Skuldre:
Standing mili:
1x12xstang
1x8x40
3x8x50

Seated db laterals:
3x12x16kg

Cable rear delt:
3x12x7,5kg

Bryst, triceps!

Bryst:
BP:
1x12x60
1x8x100
3x8x120

DB incl.:
4x8x42

Lever fly:
3x8x110

Triceps:
Incl cgbp:
1x12x50
1x12x60
1x12x70

WG dips:
3x12xBW

Skullcrushers:
3x8x40kg

Ryg, biceps!

Ryg:
DL:
1x8x60
1x8x100
1x6x120
1x5x140
1x3x160
1x2x170
3x1x180

UHPD:
2x8x90
2x8x95
1x8x105

Reversed fly:
3x12x14

c. one arm row:
1x8x30
2x8x35

Biceps:
Reb curls.
1x8x35
1x8x40
1x8x45

c. curls:
3x8x20

Ben, skuldre!

Ben:
Front squat:
1x12x60
1x8x80
4x5x90

Calf raises:
1x12x130
1x12x170
1x10x190
2x8x200
2x8x210

Leg ext.
4x10x100

Leg curls:
4x8x90

Calfpress:
3x15x200

Skuldre:
Seated mili:
1x12x40
3x8x60
1x5x65

Seated db laterals:
3x12x16kg

Cable rear delt:
3x12x7,5kg

Rotator

Mave

Bryst, triceps!

Bryst:
BP:
1x12x60
1x8x100
1x8x120
1x6x125
1x5x130
1x5x135
1x3x140
1x2x145

DB incl.:
4x10x40

DB incl. fly:
3x12x22

Cable fly:
3x12x25

Triceps:
WG dips:
3x12xBW

Pushdowns:
1x8x45
2x8x50

Reversed 1 arm:
3x10x15

Ryg, biceps!

Ryg:
UHPD:
1x80
3x8x100

Vbar PD:
5x8x80

Hyperext.:
3x12xBW+20

c. one arm row:
5x8x30

Reversed fly:
3x10x16

Biceps:
BB curls. dropset
50-45-40-35-30-25

Reb curls:
3x8x35

Nakke:
DB shrugs:
3x12x42

Ben, skuldre!

Startede ud med til knæ-bøvl

Ben:
Front squat:
1x12x60
1x8x80
Squat:
1x8x100
1x8x110
4x6x120
1x3x130

Calf raises:
1x12x130
1x12x170
1x10x190
4x8x200

Leg ext.
4x10x100

Leg curls:
4x8x85

Calfpress ss legpress:
3x15/8x200

Skuldre:
Seated mili:
1x12xbar
1x8x40
3x8x60

Standing db laterals:
3x12x14kg

Cable rear delt:
3x8x10kg

Bryst, triceps!

Bryst:
BB incl. press:
1x12x60
1x8x80
1x8x90
2x8x100
2x6x105
2x5x110
1x12x80
1x10x80

BP:
3x8x100

Cable fly:
3x10x25

Triceps:
Pushdowns:
3x8x50

Dips:
5x8xBW

Pushups:
3x12

Ryg, biceps!
24-02-2012

Ryg:
DL:
1x12x60
1x8x100
1x6x140
1x4x150
1x3x160
1x2x170
3x1x180

UHPD:
2x8x100
2x6x105

Pulley:
1x8x60
3x8x70

Facepulls:
1x8x40
2x8x45

Biceps:
Preacer:
3x8x16

Hammer curls:
3x12x20

Bryst, triceps!

Bryst:
BP:
1x12x60
1x8x100
3x8x120

BB incl:
4x6x100

Cable fly:
3x12x25

Triceps:
CGBP:
1x12x70
1x8x80
1x8x90

DB ext.:
1x12x14
2x12x16

Pushdowns:
3x8x50

Reversed 1 arm:
3x12x15

Ryg, biceps!
5mins roning

Ryg:
Pullups:
3x8xBW
3x6xBW
1x5xBW

Rack Pulls i smith: :^o

1x8x50
1x8x90
1x8x130
2x6x160

DB rows:
4x12x42

Pulley:
2x12x60
1x10x60

Biceps:
Incl. db krøller:
3x8x20

Preacer:
3x8x14

Reversed ez:
3x8x30

Ben, skuldre!

Startede ud med 10 mins opvarmning

Ben:
Squat:
1x12x60
5x8x100
2x8x110

Calf raises:
1x12x130
1x12x170
1x10x190
4x8x200

Leg ext.
4x10x100

Calfpress:
3x15x200

Leg curls:
3x8x95
2x10x80

Skuldre:
Seated mili:
1x8x40
3x8x60

c. laterals:
3x12x5
2x10x7,5

Facepulls:
3x10x35kg

Bryst, triceps!

Bryst:
BB incl. press:
1x12x60
1x8x80
1x8x90
4x7x100

Incl. fly press:
3x12x30

DB incl.. fly:
5x12x22

Triceps:
Decl. CGBP:
1x12x50
1x8x70
2x8x80
2x7x90

Dips:
1x12xBW+12
1x10xBW+12
1x9xBW+12
1x8xBW+12
1x12xBW

Reversed 1 arm:
3x12x12,5

Så fandt jeg endeligt din Log

der er gang i dig, dit kæmpe monster !!

markn skrev:Så fandt jeg endeligt din Log der er gang i dig, dit kæmpe monster !!

Lige over!
Bliver godt at få logget dagens træning, men først - AFTENSMAD =P~

Hvad ender det med du skal have? Du nævnte noget med flødesovs

MChristensen skrev:
markn skrev:Så fandt jeg endeligt din Log der er gang i dig, dit kæmpe monster !!

Lige over!
Bliver godt at få logget dagens træning, men først - AFTENSMAD

Hvad ender det med du skal have? Du nævnte noget med flødesovs

Fik oksekød, grovpasta og løg, med bechamelsovs henover, også et smu i ovnen.. det kanon:D

Ryg, biceps!

Ryg:
Pullups:
4x6xBW
1x5xBW

Rackpulls:
1x8x60
1x8x80
1x8x130
1x8x140
1x6x160
1x8x140

DB rows:
4x12x42

V-bar pulldowns:
3x10x80

Noget øvre ryg:
1x12x20
1x12x25
1x12x30

Biceps:
Preacher:
3x8x16

DB curls:
3x15x14

Ben, skuldre!

Ben:
Legpress:
1x8x100
5x12x200

Calf raises:
1x15x130
1x12x170
1x10x190
4x8x200

Leg extensions:
2x12x100
2x10x100

Calfpress:
3x15x200

Leg curls:
3x8x95
1x8x85

Seated calf raise:
1x12x70
3x12x110

Skuldre:
Seated mili:
1x8x40
4x8x60

Cable laterals:
3x12x5
1x8x7,5
1x8x10

Reversed fly:
3x8x6

Mave:
10 mins combo!

BACK TO BASICS - ROUND 2
Uge1, mandag, rotation A:

BP:
1x12x60
1x8x100
2x10x110
2x8x110

DB incl.
3x12x36
1x11x36

Pushpress:
3x10x36
1x9x36

DB laterals:
4x12x14

Skullcrushers:
3x12x40
1x10x40

Cable crunches:
4x12x50

10 mins cardio

Alt i alt, kanon træning! Ser virkelig frem til dette program. Elsker at der er 6 træningspas og FRI søndag

BACK TO BASICS - ROUND 2
Uge1, tirsdag, rotation A:

Squat:
1x8x60
4x10x100

Rumænsk DL:
1x10x60
3x10x70

BOR: Følte der var meget mere kraft, men lænden syrede simpelthen til :-k

1x12x60
3x10x60

Pullups: Helt vanvittigt hårde..
1x6 +2 excentriske
1x4 +4 excentriske
2x5 +3 excentriske

EZ-curls:
4x12x40

Standing Calfraises:
1x12x130
4x12x170

15mins CARDIO

BACK TO BASICS - ROUND 2
Uge1, onsdag, rotation B:

Incl. BP:
1x12x40
1x10x60
4x8x100

Decl. BP:
2x12x100
2x10x100

Standing mili:
1x12x40
4x8x50

DB rear laterals:
4x12x6

Pushdowns:
1x10x50
1x12x45
2x10x45

Cable Crunch:
4x12x50

15 mins CARDIO

BACK TO BASICS - ROUND 2
Uge1, torsdag, rotation B:

DL:
1x8x60
1x8x100
1x8x140
3x8x120

Benpres:
4x12x200

DB rows:
4x12x42

WG Pulldowns:
1x10x80
1x10x70
2x10x65

Preacher curls:
4x10x14

Seated Calf raise:
1x12x90
4x12x110

15 mins CARDIO

BACK TO BASICS - ROUND 2
Uge1, fredag, rotation C:

Decl. BP:
1x12x50
1x8x70
1x8x90
1x10x100
3x10x110
1x9x110

DB BP:
2x12x38
2x10x38

Seated DB skulderpres:
4x10x26

DB lean-away laterals:
4x10x6

OH triceps extensions:
4x12x30

Mave COMBO

BACK TO BASICS - ROUND 2
Uge1, lørdag, rotation C:

Front squat:
1x12x60
4x8x80

Rack pulls:
4x8x130

Pulleys:
4x12x60

Chinups:
1x8xBW
4x6xBW

DB curls:
2x12x18
2x10x18

Calf raises:
4x15x200

BACK TO BASICS - ROUND 2
Uge2, mandag, rotation A:

BP:
1x12x40
1x12x60
1x5x100
1x3x110
4x6x120

DB incl:
4x8x40

Pushpres:
1x8x40
2x8x50
1x8x55
1x8x60

DB laterals:
4x8x16

Dips:
2x10xBW+20
2x9xBW+20

Skullcrushers:
1x10x40
2x10x50
1x8x60

Cable crunches:
4x12x55

20mins CARDIO

BACK TO BASICS - ROUND 2
Uge2, tirsdag, rotation A:

Squat:
1x12x60
1x6x100
4x8x110

Rumænsk DL:
1x8x70
3x8x80

Pullups:
1x8xbw
1x7xbw
2x6xbw
1x5xbw

BOR:
1x12x60
1x12x80
1x12x90
3x8x100
1x8x60

EZ-curls:
4x10x45

Calf raises:
1x12x170
1x10x190
4x8x200

15 mins CARDIO!

BACK TO BASICS - ROUND 2
Uge2, onsdag, rotation B:

Incl. BP:
1x12x60
1x5x90
1x6x100
4x6x105

DB decl.:
1x15x24
3x15x30

Standing mili:
1x8x40
2x8x55
2x6x55

DB rear laterals:
4x8x6

CGBP:
1x8x60
3x8x80

Pushdowns:
4x10x40

Evil wheels:
4x8

BACK TO BASICS - ROUND 2
Uge2, torsdag, rotation B:

DL:
1x8x60
1x6x100
4x6x130

Benpres:
4x12x200

WG Pulldowns:
4x10x80

DB rows:
4x12x42

Preacher curls:
4x8x16

Seated Calf raise:
1x12x110
3x12x130

BACK TO BASICS - ROUND 2
Uge2, fredag, rotation C:

Decl. BP:
1x8x50
1x5x90
1x8x110
4x8x120

DB BP:
4x8x42

Seated DB skulderpres:
4x8x30

DB lean-away laterals:
4x8x8

OH triceps extensions:
4x10x34

Mavse

My MOOSCLES are STRONKER!

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