WLW: P60
Smith BTN press:
15x10
15x30
15x30
8x40
8x40
8x40
6x40
6x40
6x40
6x40
6x40
6x40
6x40
6x40
6x40
6x40
Military:
10x40
10x40
10x40
=5+ TON
Dropset: P60
DB laterals:
12x16 - 12x12 - 12x9
12x16 - 12x12 - 12x9
12x16 - 12x12 - 12x9
12x16 - 12x12 - 12x9
Superset: P60
A1: Upright rows:
12x35
12x35
12x35
12x35
A2: Seated DB press:
12x20
12x20
12x20
12x20
Chest supp. rear delt raise: P45
12x12
12x12
12x12
Rear delt rotary: P45
12x16
12x16
12x16
12x16
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My MOOSCLES are STRONKER!
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Superset: P45
A1: Hammer curls:
12x22
12x22
12x22
12x22
12x22
A2: Reversed triceps pushdowns:
12x40
12x40
12x40
12x40
12x40
Superset: P45
B1: Preacher curls:
12x14
12x14
12x14
12x14
B2: Kickbacks:
12x12
12x12
12x12
12x12
EZ-curls: P45
12x30
12x30
12x30
12x30
Cable OH triceps extensions: P45
12x30
12x30
12x30
12x30
Standing one-legged calfraise: P60
20x80
20x80
20x80
20x80
Superset: P60
C1: Evil Wheel:
10
10
10
10
C2: Side bends:
12
12
12
12
HIIT: 1x1
15 mins cykling
A1: Hammer curls:
12x22
12x22
12x22
12x22
12x22
A2: Reversed triceps pushdowns:
12x40
12x40
12x40
12x40
12x40
Superset: P45
B1: Preacher curls:
12x14
12x14
12x14
12x14
B2: Kickbacks:
12x12
12x12
12x12
12x12
EZ-curls: P45
12x30
12x30
12x30
12x30
Cable OH triceps extensions: P45
12x30
12x30
12x30
12x30
Standing one-legged calfraise: P60
20x80
20x80
20x80
20x80
Superset: P60
C1: Evil Wheel:
10
10
10
10
C2: Side bends:
12
12
12
12
HIIT: 1x1
15 mins cykling
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
45 mins morgencardio
HIIT: 1X1
30 mins cykling
HIIT: 1X1
30 mins cykling
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Deadlift: P90
15x110
15x110
15x110
15x110
Pullups: P60
max x bw
max x bw
max x bw
Dropset: P60
Closegrip pulldown:
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
Superset: P60
A1: BOR
12x90
12x90
12x90
12x90
A2: Pullovers
12x34
12x34
12x34
12x34
Underhand pulldown: P60
12x70
12x70
12x70
12x70
Standing 1-legged calfraises: P45
20x80
20x80
20x80
20x80
Side bends: P60
12
12
12
12
Rear delt cable laterals: P45
12x5
12x5
12x5
12x5
12x5
15 mins cardio
15x110
15x110
15x110
15x110
Pullups: P60
max x bw
max x bw
max x bw
Dropset: P60
Closegrip pulldown:
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
Superset: P60
A1: BOR
12x90
12x90
12x90
12x90
A2: Pullovers
12x34
12x34
12x34
12x34
Underhand pulldown: P60
12x70
12x70
12x70
12x70
Standing 1-legged calfraises: P45
20x80
20x80
20x80
20x80
Side bends: P60
12
12
12
12
Rear delt cable laterals: P45
12x5
12x5
12x5
12x5
12x5
15 mins cardio
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bænkpres: P90
10x60
10x80
10x100
8x105
6x110
DB incl. pres: P60
10x36
10x36
10x36
8x36
8x36
Machine flies: P60 T30X0
8x70
8x70
8x70
8x70
8x70
Dropset: P60
Incline DB flies:
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
Superset: P45
A1: DB curls:
15x18
15x18
15x18
15x18
15x18
A2: Rope Pushdowns:
15x30
15x30
15x30
15x30
15x30
Superset: P45
B1: Hammer curls
10x22
10x22
10x22
10x22
10x22
B2: Dips
10xbw
10xbw
10xbw
10xbw
10xbw
Superset: P45
C1: Reversed BB curls:
12x25
12x25
12x25
C2: OH oa triceps extensions:
12x12
12x12
12x12
15 mins cykling
10x60
10x80
10x100
8x105
6x110
DB incl. pres: P60
10x36
10x36
10x36
8x36
8x36
Machine flies: P60 T30X0
8x70
8x70
8x70
8x70
8x70
Dropset: P60
Incline DB flies:
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
Superset: P45
A1: DB curls:
15x18
15x18
15x18
15x18
15x18
A2: Rope Pushdowns:
15x30
15x30
15x30
15x30
15x30
Superset: P45
B1: Hammer curls
10x22
10x22
10x22
10x22
10x22
B2: Dips
10xbw
10xbw
10xbw
10xbw
10xbw
Superset: P45
C1: Reversed BB curls:
12x25
12x25
12x25
C2: OH oa triceps extensions:
12x12
12x12
12x12
15 mins cykling
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Leg press: P90
12x80
12x160
12x240
8x320
8x320
8x320
8x320
Rumænsk DL: P90
12x60
12x90
12x90
12x90
12x90
FSQ: P75
10x60
6x80
6x80
6x80
6x80
Seated calfraise: P60
20x90
20x130
20x130
20x150
20x150
20x150
20x150
Superset: P60
A1: Walking DB lunges:
20 skridt + 2x12kg
20 skridt + 2x12kg
20 skridt + 2x12kg
20 skridt + 2x12kg
A2: Jump squats:
10
10
10
10
Superset: P45
B1: Leg curls:
15x70
15x70
15x70
15x70
B2: Sissy squats:
8
8
8
8
12x80
12x160
12x240
8x320
8x320
8x320
8x320
Rumænsk DL: P90
12x60
12x90
12x90
12x90
12x90
FSQ: P75
10x60
6x80
6x80
6x80
6x80
Seated calfraise: P60
20x90
20x130
20x130
20x150
20x150
20x150
20x150
Superset: P60
A1: Walking DB lunges:
20 skridt + 2x12kg
20 skridt + 2x12kg
20 skridt + 2x12kg
20 skridt + 2x12kg
A2: Jump squats:
10
10
10
10
Superset: P45
B1: Leg curls:
15x70
15x70
15x70
15x70
B2: Sissy squats:
8
8
8
8
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
WLW: P60
Military:
20x20
20x30
20x40
12x50
6x60
6x60
Smith BTN press:
12x30
8x40
8x40
8x40
8x40
8x40
=5+ TON
Dropset: P60
DB laterals:
12x16 - 12x12 - 12x10
12x16 - 12x12 - 12x10
12x16 - 12x12 - 12x10
12x16 - 12x12 - 12x10
Superset: P60
A1: Upright rows:
12x35
12x35
12x35
12x35
A2: Seated DB press:
12x20
12x20
12x20
12x20
Chest supp. rear delt raise: P45
12x12
12x12
12x12
Rear delt rotary: P45
12x16
12x16
12x16
12x16
Military:
20x20
20x30
20x40
12x50
6x60
6x60
Smith BTN press:
12x30
8x40
8x40
8x40
8x40
8x40
=5+ TON
Dropset: P60
DB laterals:
12x16 - 12x12 - 12x10
12x16 - 12x12 - 12x10
12x16 - 12x12 - 12x10
12x16 - 12x12 - 12x10
Superset: P60
A1: Upright rows:
12x35
12x35
12x35
12x35
A2: Seated DB press:
12x20
12x20
12x20
12x20
Chest supp. rear delt raise: P45
12x12
12x12
12x12
Rear delt rotary: P45
12x16
12x16
12x16
12x16
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Superset: P45
A1: Hammer curls:
12x22
12x22
12x22
12x22
12x22
A2: Reversed triceps pushdowns:
12x40
12x40
12x40
12x40
12x40
Superset: P45
B1: Preacher curls:
12x14
12x14
12x14
12x14
B2: Kickbacks:
12x12
12x12
12x12
12x12
Cable OH triceps extensions: P45
12x30
12x30
12x30
12x30
EZ-curls: P45
12x30
12x30
12x30
12x30
Superset: P30
C1: Evil Wheel fra bænk:
10
10
10
10
C2: Side bends:
12+10kg
12+10kg
12+10kg
12+10kg
HIIT: 1x1
15 mins cykling
A1: Hammer curls:
12x22
12x22
12x22
12x22
12x22
A2: Reversed triceps pushdowns:
12x40
12x40
12x40
12x40
12x40
Superset: P45
B1: Preacher curls:
12x14
12x14
12x14
12x14
B2: Kickbacks:
12x12
12x12
12x12
12x12
Cable OH triceps extensions: P45
12x30
12x30
12x30
12x30
EZ-curls: P45
12x30
12x30
12x30
12x30
Superset: P30
C1: Evil Wheel fra bænk:
10
10
10
10
C2: Side bends:
12+10kg
12+10kg
12+10kg
12+10kg
HIIT: 1x1
15 mins cykling
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
HIIT: 1X1
30 mins cykling
BB shrugs: P60
12x50
12x90
10x130
10x130
8x150
8x150
10x130
12x90
15x50
30 mins cykling
BB shrugs: P60
12x50
12x90
10x130
10x130
8x150
8x150
10x130
12x90
15x50
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Deadlift: P90
15x110
15x110
15x110
15x110
Pullups: P60
max x bw
max x bw
max x bw
Dropset: P60
Closegrip pulldown:
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
Superset: P60
A1: BOR
12x90
12x90
12x90
12x90
A2: Pullovers
12x34
12x34
12x34
12x34
Underhand pulldown: P60
12x70
12x70
12x70
12x70
Rear delt cable laterals: P45
12x5
12x5
12x5
12x5
12x5
Seated calfraises: P45
20x50
20x90
20x130
20x130
20x150
20x150
20x150
20x150
20x150
Superset: P45
B1: Side bends:
12+10kg
12+10kg
12+10kg
12+10kg
B2: Evil Wheel:
10
10
10
10
20 mins cardio
3 timer senere:
40 mins cardio
15x110
15x110
15x110
15x110
Pullups: P60
max x bw
max x bw
max x bw
Dropset: P60
Closegrip pulldown:
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
Superset: P60
A1: BOR
12x90
12x90
12x90
12x90
A2: Pullovers
12x34
12x34
12x34
12x34
Underhand pulldown: P60
12x70
12x70
12x70
12x70
Rear delt cable laterals: P45
12x5
12x5
12x5
12x5
12x5
Seated calfraises: P45
20x50
20x90
20x130
20x130
20x150
20x150
20x150
20x150
20x150
Superset: P45
B1: Side bends:
12+10kg
12+10kg
12+10kg
12+10kg
B2: Evil Wheel:
10
10
10
10
20 mins cardio
3 timer senere:
40 mins cardio
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
WLW: P60
Incline DB pres:
20x20
20x24
20x28
12x32
12x32
10x32
10x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
7x32
7x32
6x32
=6+ TON
Machine flies: P60 T40X0
8x70
8x70
8x70
8x70
8x70
Dropset: P60
Incline DB flies:
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
Superset: P45
A1: DB curls:
15x18
15x18
15x18
15x18
15x18
A2: Rope Pushdowns:
15x30
15x30
15x30
15x30
15x30
Superset: P45
B1: Hammer curls
10x22
10x22
10x22
10x22
10x22
B2: Dips
10xbw
10xbw
10xbw
10xbw
10xbw
Superset: P45
C1: Reversed BB curls:
12x25
12x25
12x25
C2: OH oa triceps extensions:
12x12
12x12
12x12
15 mins cykling
Incline DB pres:
20x20
20x24
20x28
12x32
12x32
10x32
10x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
7x32
7x32
6x32
=6+ TON
Machine flies: P60 T40X0
8x70
8x70
8x70
8x70
8x70
Dropset: P60
Incline DB flies:
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
Superset: P45
A1: DB curls:
15x18
15x18
15x18
15x18
15x18
A2: Rope Pushdowns:
15x30
15x30
15x30
15x30
15x30
Superset: P45
B1: Hammer curls
10x22
10x22
10x22
10x22
10x22
B2: Dips
10xbw
10xbw
10xbw
10xbw
10xbw
Superset: P45
C1: Reversed BB curls:
12x25
12x25
12x25
C2: OH oa triceps extensions:
12x12
12x12
12x12
15 mins cykling
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dynamisk opv.
Pyramide: P120
BSQ:
12xlol
10x60
8x80
12x100
10x105
7x110
6x115
4x120
FSQ: P90 T21X0
10x60
10x60
10x60
Superset: P90
A1: Leg press:
12x120
10x200
10x280
10x280
10x280
A2: Sissy squats:
8
8
8
Superset: P60
B1: Walking DB lunges
20 skridt +(2x12)
20 skridt +(2x12)
20 skridt +(2x12)
20 skridt +(2x12)
B2: Jump squats:
10
10
10
10
Rumænsk DL: P90
12x90
12x90
12x90
12x90
Superset: P30
C1: Standing calfraises:
20x200
20x200
20x200
20x200
C2: Leg curls:
15x70
15x70
15x70
15x70
Pyramide: P120
BSQ:
12xlol
10x60
8x80
12x100
10x105
7x110
6x115
4x120
FSQ: P90 T21X0
10x60
10x60
10x60
Superset: P90
A1: Leg press:
12x120
10x200
10x280
10x280
10x280
A2: Sissy squats:
8
8
8
Superset: P60
B1: Walking DB lunges
20 skridt +(2x12)
20 skridt +(2x12)
20 skridt +(2x12)
20 skridt +(2x12)
B2: Jump squats:
10
10
10
10
Rumænsk DL: P90
12x90
12x90
12x90
12x90
Superset: P30
C1: Standing calfraises:
20x200
20x200
20x200
20x200
C2: Leg curls:
15x70
15x70
15x70
15x70
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dynamisk OPV.
WLW: P60
Smith BTN press:
12x20
12x30
10x40
10x40
10x40
10x40
Military:
10x40
10x40
8x50
8x50
8x50
8x50
8x50
8x50
8x50
=5+ TON
Dropset: P60
DB laterals:
12x16 - 12x12 - 12x10
12x16 - 12x12 - 12x10
12x16 - 12x12 - 12x10
12x16 - 12x12 - 12x10
Superset: P60
A1: Upright rows:
12x35
12x35
12x35
12x35
A2: Seated DB press:
12x20
12x20
12x20
12x20
Chest supp. rear delt raise: P45
12x12
12x12
12x12
Rear delt rotary: P45
12x16
12x16
12x16
12x16
WLW: P60
Smith BTN press:
12x20
12x30
10x40
10x40
10x40
10x40
Military:
10x40
10x40
8x50
8x50
8x50
8x50
8x50
8x50
8x50
=5+ TON
Dropset: P60
DB laterals:
12x16 - 12x12 - 12x10
12x16 - 12x12 - 12x10
12x16 - 12x12 - 12x10
12x16 - 12x12 - 12x10
Superset: P60
A1: Upright rows:
12x35
12x35
12x35
12x35
A2: Seated DB press:
12x20
12x20
12x20
12x20
Chest supp. rear delt raise: P45
12x12
12x12
12x12
Rear delt rotary: P45
12x16
12x16
12x16
12x16
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Incline CGBP: P60
12xlol
12x40
10x60
5x80
5x80
5x80
5x80
5x80
Chinups: P90
8xbw+20
5xbw+30
5xbw+30
5xbw+30
5xbw+30
Eccentrisk: T5
1xbw+30
1xbw+50
1xbw+50
Dips: P75
10xbw
10xbw+20
8xbw+30
5xbw+40
5xbw+40
5xbw+40
Superset: P45
A1: Lying Barbell Curl On Incline Bench:
12x20
12x25
12x25
12x25
12x25
A2: DB oa OH triceps extensions:
8x14
8x14
8x14
8x14
8x14
Seated calfraise: P60
20x50
20x130
20x150
20x170
20x170
20x170
20x170
Superset: P30
B1: Evil wheel fra bænk:
10
10
10
10
B2: Side bends:
12+10
12+10
12+10
12+10
HIIT: 1X1
15 mins cykling
12xlol
12x40
10x60
5x80
5x80
5x80
5x80
5x80
Chinups: P90
8xbw+20
5xbw+30
5xbw+30
5xbw+30
5xbw+30
Eccentrisk: T5
1xbw+30
1xbw+50
1xbw+50
Dips: P75
10xbw
10xbw+20
8xbw+30
5xbw+40
5xbw+40
5xbw+40
Superset: P45
A1: Lying Barbell Curl On Incline Bench:
12x20
12x25
12x25
12x25
12x25
A2: DB oa OH triceps extensions:
8x14
8x14
8x14
8x14
8x14
Seated calfraise: P60
20x50
20x130
20x150
20x170
20x170
20x170
20x170
Superset: P30
B1: Evil wheel fra bænk:
10
10
10
10
B2: Side bends:
12+10
12+10
12+10
12+10
HIIT: 1X1
15 mins cykling
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dødløft: P120
12xlol
10x40
10x60
8x80
5x100
5x120
5x140
5x140
5x140
5x140
5x140
PL pulldowns: P90
12x40
12x80
10x120
6x140
6x140
6x140
6x140
6x140
Meadows: P75
10x20
8x40
6x60
5x65
5x65
5x65
5x65
UHPD: P75
12x80
8x90
8x90
8x90
8x90
8x90
20 mins cykling
12xlol
10x40
10x60
8x80
5x100
5x120
5x140
5x140
5x140
5x140
5x140
PL pulldowns: P90
12x40
12x80
10x120
6x140
6x140
6x140
6x140
6x140
Meadows: P75
10x20
8x40
6x60
5x65
5x65
5x65
5x65
UHPD: P75
12x80
8x90
8x90
8x90
8x90
8x90
20 mins cykling
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dynamisk opv.
Incline BP: P120
15xlol
12x40
10x60
8x80
5x100
5x100
5x95
5x95
5x95
DB BP: P90
8x42
8x42
8x42
7x42
7x42
Incline cable flies: P60
12x10
12x10
12x10
12x10
12x10
Superset: P45
A1: Preacher curls
10x16
10x16
10x16
10x16
10x16
A2: Fransk pres
12x30
12x30
12x30
12x30
12x30
Superset: P45
B1: Lying Barbell Curl On Incline Bench
12x25
12x25
12x25
12x25
12x25
B2: DB OH oa triceps extensions
8x14
8x14
8x14
8x14
8x14
Superset: P45
C1: Reversed BB curls
12x25
12x25
12x25
C2: Dips
12xbw
12xbw
12xbw
15 mins cykling
Incline BP: P120
15xlol
12x40
10x60
8x80
5x100
5x100
5x95
5x95
5x95
DB BP: P90
8x42
8x42
8x42
7x42
7x42
Incline cable flies: P60
12x10
12x10
12x10
12x10
12x10
Superset: P45
A1: Preacher curls
10x16
10x16
10x16
10x16
10x16
A2: Fransk pres
12x30
12x30
12x30
12x30
12x30
Superset: P45
B1: Lying Barbell Curl On Incline Bench
12x25
12x25
12x25
12x25
12x25
B2: DB OH oa triceps extensions
8x14
8x14
8x14
8x14
8x14
Superset: P45
C1: Reversed BB curls
12x25
12x25
12x25
C2: Dips
12xbw
12xbw
12xbw
15 mins cykling
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dynamisk opvarmning
BSQ: P120
15xlol
12x40
10x60
8x80
6x100
5x120
5x120
5x120
5x120
5x120
FSQ: P90
6x60
6x70
5x80
5x80
5x80
5x80
5x80
Superset: P90
A1: Leg press
10x200
8x300
8x300
8x300
A2: Sissy squat
8
8
8
1-legged calfraise: P45
20x80
20x80
20x80
20x80
20x80
RDL i Smith: P90
15xlol
12x50
12x70
12x90
12x90
12x90
12x90
1-legged leg curl: P45
8x25
8x25
8x25
8x25
BSQ: P120
15xlol
12x40
10x60
8x80
6x100
5x120
5x120
5x120
5x120
5x120
FSQ: P90
6x60
6x70
5x80
5x80
5x80
5x80
5x80
Superset: P90
A1: Leg press
10x200
8x300
8x300
8x300
A2: Sissy squat
8
8
8
1-legged calfraise: P45
20x80
20x80
20x80
20x80
20x80
RDL i Smith: P90
15xlol
12x50
12x70
12x90
12x90
12x90
12x90
1-legged leg curl: P45
8x25
8x25
8x25
8x25
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
DB skulderpres: P90
15x2
12x20
12x26
8x30
4x34
6x32
6x32
5x32
5x32
5x32
4x32
5x32
Cable laterals: P45
12x5
12x5
12x5
12x5
12x5
Rear DB laterals: P45
12x10
12x10
12x10
Facepulls: P45
12x40
10x50
10x50
10x50
10x50
10x50
DELTS MACHINE: P45
8x50
8x50
.. Maskinen gik i stykker (!)
15x2
12x20
12x26
8x30
4x34
6x32
6x32
5x32
5x32
5x32
4x32
5x32
Cable laterals: P45
12x5
12x5
12x5
12x5
12x5
Rear DB laterals: P45
12x10
12x10
12x10
Facepulls: P45
12x40
10x50
10x50
10x50
10x50
10x50
DELTS MACHINE: P45
8x50
8x50
.. Maskinen gik i stykker (!)
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
MChristensen skrev:.. Maskinen gik i stykker (!)
BEAST!!!
Saadan kan det gaa naar man traener ovenpaa et 12-tal
-
- Reputation point: 0
- Indlæg: 915
- Tilmeldt: 12. okt 2010, 18:11
- Geografisk sted: Aalborg
- Træner her: SPH GYM
- Styrkeliste
- - Bænkpres: 22.00
- - Squat: 8.00
- - Dødløft: 30000.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Incl. CGBP: P90
12xlol
12x40
12x60
10x70
10x70
10x70
10x70
Chinups: P120
6xbw
8xbw+20
6xbw+30
6xbw+30
5xbw+30
5xbw+30
5xbw+30
Dips: P90
10xbw
10xbw+10
10xbw+20
8xbw+30
6xbw+40
6xbw+40
6xbw+40
6xbw+40
Superset: P75
A1: Preacher curls
12x14
10x16
8x18
5x20
A2: Standing BB triceps extensions
12x32,5
8x32,5
8x32,5
8x32,5
8x32,5
Hammers: P45
12x22
12x22
12x22
Superset: P30
B1: Evil Wheel
10
10
10
10
B2: Side bends
12+10
12+10
12+10
12+10
Seated calfraise: P60
20x50
20x70
20x90
20x130
20x170
20x170
15x190
BB 1-arm shrugs: P45
10x50
10x50
10x50
NU: TYRKIIIIIET !
12xlol
12x40
12x60
10x70
10x70
10x70
10x70
Chinups: P120
6xbw
8xbw+20
6xbw+30
6xbw+30
5xbw+30
5xbw+30
5xbw+30
Dips: P90
10xbw
10xbw+10
10xbw+20
8xbw+30
6xbw+40
6xbw+40
6xbw+40
6xbw+40
Superset: P75
A1: Preacher curls
12x14
10x16
8x18
5x20
A2: Standing BB triceps extensions
12x32,5
8x32,5
8x32,5
8x32,5
8x32,5
Hammers: P45
12x22
12x22
12x22
Superset: P30
B1: Evil Wheel
10
10
10
10
B2: Side bends
12+10
12+10
12+10
12+10
Seated calfraise: P60
20x50
20x70
20x90
20x130
20x170
20x170
15x190
BB 1-arm shrugs: P45
10x50
10x50
10x50
NU: TYRKIIIIIET
!SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BB incl. pres: P60
15xlol
12x40
12x60
8x80
6x90
6x90
6x90
6x90
6x90
DB flat pres: P75
8x42
8x42
8x42
8x42
7x42
DB incl. flies: P60
12x18
12x18
12x18
12x18
12x18
Seated DB pres: P60
8x18
8x24
8x24
8x24
8x24
7x24
Cable laterals: P45
12x5
12x5
12x5
12x5
12x5
Facepulls: P60
12x40
10x50
10x50
10x50
10x55
10x55
DB OH oa Triceps extensions: P60
8x16
8x16
8x16
Overhead Triceps Cable Extensions: P45
8x30
8x30
8x30
HIIT: 1X1
15 mins cykling
15xlol
12x40
12x60
8x80
6x90
6x90
6x90
6x90
6x90
DB flat pres: P75
8x42
8x42
8x42
8x42
7x42
DB incl. flies: P60
12x18
12x18
12x18
12x18
12x18
Seated DB pres: P60
8x18
8x24
8x24
8x24
8x24
7x24
Cable laterals: P45
12x5
12x5
12x5
12x5
12x5
Facepulls: P60
12x40
10x50
10x50
10x50
10x55
10x55
DB OH oa Triceps extensions: P60
8x16
8x16
8x16
Overhead Triceps Cable Extensions: P45
8x30
8x30
8x30
HIIT: 1X1
15 mins cykling
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dynamisk opvarmining.
BSQ: P120
15xlol
12x40
10x60
8x80
6x100
5x120
5x120
5x120
5x120
5x120
FSQ: P90
6x60
6x70
5x80
5x80
5x80
5x80
5x80
Superset: P90
A1: Leg press:
10x200
8x300
8x300
8x300
A2: Sissy squat:
8
8
8
Superset: P60
B1: Seated calfraise:
20x90
20x130
20x170
20x170
20x170
20x170
B2: Hanging leg raise:
12
12
12
12
RDL i smith: P60
12x50
12x90
12x90
12x90
12x90
12x90
Standing legcurls: P45
10x25
10x25
10x25
BSQ: P120
15xlol
12x40
10x60
8x80
6x100
5x120
5x120
5x120
5x120
5x120
FSQ: P90
6x60
6x70
5x80
5x80
5x80
5x80
5x80
Superset: P90
A1: Leg press:
10x200
8x300
8x300
8x300
A2: Sissy squat:
8
8
8
Superset: P60
B1: Seated calfraise:
20x90
20x130
20x170
20x170
20x170
20x170
B2: Hanging leg raise:
12
12
12
12
RDL i smith: P60
12x50
12x90
12x90
12x90
12x90
12x90
Standing legcurls: P45
10x25
10x25
10x25
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Chinups: P120
8xbw
8xbw+10
8xbw+20
5xbw+30
5xbw+30
5xbw+30 T4
5xbw+30 T4
5xbw+30 T4
PL Pulldowns: P90 T4
12x40
8x80
5x120
5x120
5x100
5x100
5x100
Superset: P60
A1: Meadows rows:
10x40
6x60
6x60
6x60
6x60
6x60
A2: Cable pullover:
12x20
12x25
12x25
12x25
12x25
12x25
Superset: P60
B1: High Bench BB curls
10x25
10x25
10x25
B2: Reversed BB curls
10x25
10x25
10x25
8xbw
8xbw+10
8xbw+20
5xbw+30
5xbw+30
5xbw+30 T4
5xbw+30 T4
5xbw+30 T4
PL Pulldowns: P90 T4
12x40
8x80
5x120
5x120
5x100
5x100
5x100
Superset: P60
A1: Meadows rows:
10x40
6x60
6x60
6x60
6x60
6x60
A2: Cable pullover:
12x20
12x25
12x25
12x25
12x25
12x25
Superset: P60
B1: High Bench BB curls
10x25
10x25
10x25
B2: Reversed BB curls
10x25
10x25
10x25
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BB incl. pres: P60
15xlol
12x40
12x60
8x80
6x90
6x90
6x90
6x90
6x90
DB flat pres: P90
8x42
8x42
8x42
8x42
8x42
DB OH oa Triceps extensions: P60
8x16
8x16
8x16
8x16
Cable pushdowns: P60
8x35
8x35
8x35
8x35
Cable incl. flies: P60
12x10
12x10
12x10
12x10
12x10
Facepulls: P60
12x30
10x40
10x40
10x40
10x40
10x40
DB 1-arm laterals: P60
10x12
10x12
10x12
10x12
10x12
Smith BTN pres: P60
10x30
8x40
8x40
6x40
6x40
15xlol
12x40
12x60
8x80
6x90
6x90
6x90
6x90
6x90
DB flat pres: P90
8x42
8x42
8x42
8x42
8x42
DB OH oa Triceps extensions: P60
8x16
8x16
8x16
8x16
Cable pushdowns: P60
8x35
8x35
8x35
8x35
Cable incl. flies: P60
12x10
12x10
12x10
12x10
12x10
Facepulls: P60
12x30
10x40
10x40
10x40
10x40
10x40
DB 1-arm laterals: P60
10x12
10x12
10x12
10x12
10x12
Smith BTN pres: P60
10x30
8x40
8x40
6x40
6x40
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
CGPD: P75
15x50
12x60
10x70
8x80
6x90
5x100
5x100
5x105
5x110
BOR: P60
15x60
12x80
10x100
8x110
8x110
8x110
Preacher: P60
10x16
6x18
6x18
10x14
Pulley: P60
12x45
10x60
10x60
10x60
10x60
Lying Barbell Curl On Incline Bench: P60
12x25
10x25
10x25
10x25
Rope curls: P60
10x25
10x25
10x25
10x25
BB shrugs: P60
10x30
10x70
12x110
10x130
10x130
10x130
10x130
15x50
12x60
10x70
8x80
6x90
5x100
5x100
5x105
5x110
BOR: P60
15x60
12x80
10x100
8x110
8x110
8x110
Preacher: P60
10x16
6x18
6x18
10x14
Pulley: P60
12x45
10x60
10x60
10x60
10x60
Lying Barbell Curl On Incline Bench: P60
12x25
10x25
10x25
10x25
Rope curls: P60
10x25
10x25
10x25
10x25
BB shrugs: P60
10x30
10x70
12x110
10x130
10x130
10x130
10x130
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Tæt på verdens hurtigste træning i dag -jeg må skylde i "banken" til i morgen..efterfulgt af BADETUR
Dynamisk opvarmning
FSQ: P120
15xlol
12x40
10x60
8x80
6x90
3x100
3x100
3x100
6x90
6x90
RDL: P90
12x60
12x80
8x100
8x100
8x100
8x100
Dynamisk opvarmning
FSQ: P120
15xlol
12x40
10x60
8x80
6x90
3x100
3x100
3x100
6x90
6x90
RDL: P90
12x60
12x80
8x100
8x100
8x100
8x100
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Opfølgning på i går.
Walking BB lunges: P90
40 skridt + 15kg
40 skridt + 15kg
40 skridt + 15kg
40 skridt + 15kg
RDL i Smith: P60
12x30
12x50
12x70
12x90
8x110
8x110
8x110
Seated Calfraise: P60
20x90
20x130
20x170
20x170
20x170
20x170
Leg extensions: P45
12x60
12x60
12x60
12x60
12x60
Rope 1-arm twists??: P45
12x20
12x30
12x30
12x30
Weighted crunches: P45
12xbw+10
12xbw+10
12xbw+10
12xbw+10
12xbw+10
Walking BB lunges: P90
40 skridt + 15kg
40 skridt + 15kg
40 skridt + 15kg
40 skridt + 15kg
RDL i Smith: P60
12x30
12x50
12x70
12x90
8x110
8x110
8x110
Seated Calfraise: P60
20x90
20x130
20x170
20x170
20x170
20x170
Leg extensions: P45
12x60
12x60
12x60
12x60
12x60
Rope 1-arm twists??: P45
12x20
12x30
12x30
12x30
Weighted crunches: P45
12xbw+10
12xbw+10
12xbw+10
12xbw+10
12xbw+10
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Superset: P75
A1: Weighted dips
12xbw
12xbw+10
12xbw+10
10xbw+20
10xbw+20
6xbw+30
6xbw+30
A2: Hammer curls
12x16
12x20
12x20
10x22
10x22
8x24
8x24
Superset: P60
B1: Pushdowns
12x30
12x35
12x35
10x40
B2: Rope cable curls
12x30
12x30
12x30
10x30
Superset: P45
C1: 1-arm pushdowns (Hammer grip)
10x15
10x15
10x15
10x15
C2: Preacher curls
10x12
10x12
10x12
10x12
A1: Weighted dips
12xbw
12xbw+10
12xbw+10
10xbw+20
10xbw+20
6xbw+30
6xbw+30
A2: Hammer curls
12x16
12x20
12x20
10x22
10x22
8x24
8x24
Superset: P60
B1: Pushdowns
12x30
12x35
12x35
10x40
B2: Rope cable curls
12x30
12x30
12x30
10x30
Superset: P45
C1: 1-arm pushdowns (Hammer grip)
10x15
10x15
10x15
10x15
C2: Preacher curls
10x12
10x12
10x12
10x12
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
HIIT: 1X1
15 mins cykling
Crunches: P45
15
15
15
15
------------------------------------
15 mins cykling
Crunches: P45
15
15
15
15
------------------------------------
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
FSQ: P120
15xlol
12x40
10x60
8x80
6x90
6x90
6x90
6x90
6x90
1x100
1x105
1x105
BB Walking lunges: P75
20 skridt+35kg
20 skridt+35kg
20 skridt+35kg
20 skridt+35kg
RDL i Smith: P60
12x10
12x30
12x50
12x70
12x90
8x110
8x110
8x110
8x110
Seated calfraise: P60
20x50
20x90
20x130
15x170
15x170
15x170
15x170
Leg extensions: P45
15x60
15x60
15x60
15x60
15x60
15xlol
12x40
10x60
8x80
6x90
6x90
6x90
6x90
6x90
1x100
1x105
1x105
BB Walking lunges: P75
20 skridt+35kg
20 skridt+35kg
20 skridt+35kg
20 skridt+35kg
RDL i Smith: P60
12x10
12x30
12x50
12x70
12x90
8x110
8x110
8x110
8x110
Seated calfraise: P60
20x50
20x90
20x130
15x170
15x170
15x170
15x170
Leg extensions: P45
15x60
15x60
15x60
15x60
15x60
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
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