My MOOSCLES are STRONKER!

Seated DB pres: P120
12x12
8x20
6x26
4x32
6x36
6x36
6x36
6x36
6x36

Facepulls: P60
12x60
12x65
12x65
12x65
12x65

DB laterals: P45
10x18
10x18
10x18
10x18

Klokov pres: P75
6x50
6x50
6x50
6x50

Superset: P45
A1: Seated DB laterals
12x12
12x12
12x12
12x12

A2: DB rear laterals
12x12
12x12
12x12
12x12

DL: P120
12xlol
8x60
5x100
4x130
5x150
5x150
5x150
5x150
5x150

Yates rows: P90
12x60
12x100
10x110
10x110
10x110

DB curls: P30 - KAATSU
10x10
10x10
10x10
10x10
10x10

Pullups: P75
8xbw
8xbw
8xbw
6xbw

DB rows: P45
12x42
12x42
12x42
12x42

BB preacher curls: P45
5x45
8x35
7x35
5x35
10x25

Crunches: P45
12+10kg
12+10kg
12+10kg
12+10kg

DB incl. pres: P120
12x18
8x28
6x34
8x42
8x42
8x42
8x42
8x42

Decl. BP: P90
8x60
10x100
10x100
10x100
10x100

Dips: P75
10xbw+20
10xbw+20
10xbw+20
10xbw+20

Cable flies: P60
15x15
15x15
15x15
15x15

Reversed triceps pushdowns: P45
12x50
12x60
12x60
12x60

10 mins dynamisk opvarmning

FSQ: P120
12xlol
8x40
6x60
4x90
6x100
6x100
6x100
6x100
6x100

BB walking lunges: P60
16x60
16x60
16x60
16x60

RDL i Smith: P60
12x50
12x90
12x90
12x90
12x90

Superset: P45
A1: Leg extensions
12x70
12x70
12x70

A2: 1-legged leg curls
15x25
15x25
15x25

Calfs:
8 sæt

Goblet squats -Kaatsu style: P60
10x20kg
10x20kg
10x20kg
10x20kg
10x20kg

Alpha as fuck!

Seated DB pres: P120
12x18
8x26
6x32
6x38
5x38
5x38
4x38
4x38

Facepulls: P60
12x65
12x70
12x70
12x70

DB laterals: P45
10x18
10x18
10x18
10x18

Klokov pres: P75
8xlol
6x50
6x50
6x50
6x50

Superset: P45
A1: Seated DB laterals
12x12
12x12
12x12
12x12

A2: DB rear laterals
12x12
12x12
12x12
12x12

Superset: P20
B1: Elevated EW
10
10
10
10

B2: Side bends
12+10kg
12+10kg
12+10kg
12+10kg

28-08-2013

DL: P120
12xlol
8x60
5x100
3x130
6x150
6x150
6x150
5x150
5x150

Yates rows: P90
10x100
10x110
10x110
10x110
10x110

Pullups: P75
8xbw
8xbw
6xbw
6xbw

DB rows: P45
12x42
12x42
12x42
12x42

DB curls -Kaatsu-style: P60
10x10
10x10
10x10
10x10
10x10

BB incl. pres: P120
12x40
8x70
6x90
8x100
8x100
8x100
7x100
7x100

DB flat pres: P90
8x42
8x42
8x42
8x42

Dips: P90
5xbw
6xbw+40
6xbw+40
4xbw+40
8xbw+20

Cable flies: P45
15x15
15x15
15x15
15x15

OH oa triceps extensions: P45
6x16
8x14
8x14
8x14
8x12

BB shrugs: P60
15xlol
20x50
20x90
15x130
10x150
10x150
10x150
10x150

Hanging legraise: P60
12
12
12
12

Skrå mave: P45
12
12
12
12

Incline hammercurls: P45
12x16
12x16
12x16
12x16

BB preacher curls: P45
12x30
12x30
12x30
12x30

30 mins LISS

Dynamisk opvarmning.

BSQ: P120
12xlol
8x60
6x90
3x110
5x120
5x120
5x120
5x120
5x120
5x120

RDL i smith: P60
12x30
12x70
10x110
10x110
10x110
10x110

Leg press: P60
12x200
12x240
12x240
12x240

Superset: P45
A1: Leg extensions
12x70
12x70
12x70

A2: 1-legged leg curls
12x25
12x25
12x25

Goblet squats -KAATSU: P60
10x20kg
10x20kg
10x20kg
10x20kg
10x20kg

Calfs: 8 sæt

Seated DB pres: P120
12x12
8x20
6x26
5x32
6x38
6x38
6x38
5x38
5x38

BB rear delt row: P60
12x10
10x30
8x40
8x40
8x40
8x40

DB laterals: P45
10x18
10x18
10x18
10x18

Klokov pres: P75
5x20
5x40
4x60
3x60
3x60
3x60
6x50

Superset: P45
A1: Seated DB laterals
12x12
12x12
12x12
12x12

A2: DB rear laterals
12x12
12x12
12x12
12x12

DL: P120
8x60
6x100
5x130
6x150
6x150
6x150
6x150
6x150

Yates rows: P90
12x60
8x100
6x120
6x120
6x120
6x120

Pulldowns (plate loaded): P75
10x120
10x120
10x120
10x120

Meadows rows: P45
10x50
10x50
10x50
10x50

BB curls -Kaatsu-style: P60
10x30
10x30
10x30
10x30
10x30

BB incl. pres: P120
12xlol
8x60
5x80
8x100
8x100
8x100
8x100
8x100

DB flat pres: P90
10x42
9x42
8x42
8x42

Dips: P75 ~smalt greb
15xbw
15xbw
12xbw
12xbw

Cable flies: P45
15x15
15x15
15x15
15x15

Superset: P45
A1: OH oa triceps extensions
10x14
10x14
10x14
10x14

A2: Decline crunches
12
12
12
12

Dynamisk opvarmning.

BSQ: P120
12xlol
12xlol
8x60
5x100
6x120
6x120
6x120
6x120
5x130
5x130

RDL: P60
8x60
8x100
8x100
8x100
8x100

Leg press: P60
12x240
12x240
12x240
12x240

Superset: P45
A1: Leg extensions
12x70
12x70
12x70

A2: 1-legged leg curls
12x25
12x25
12x25

BSQ -okklusion: P60
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg

Calfs: 8 sæt

Seated DB pres: P120
8x12
8x22
5x28
4x34
7x38
7x38
5x38
4x38
5x38

BB rear delt row: P60
12x10
10x40
10x40
10x40
10x40

DB laterals: P45
10x18
10x18
10x18
10x18

Klokov pres: P75
10x20
5x40
5x50
5x50
5x50
5x50

Superset: P45
A1: Seated DB laterals
12x12
12x12
12x12
12x12

A2: DB rear laterals
12x12
12x12
12x12
12x12

Pullups: P75
6xbw+10
6xbw+10
6xbw+10
6xbw+10
6xbw+10

Pulley: P75
10x70
10x70
10x70
10x70

Deadlift power shrugs: P90
5x60
5x80
5x100
5x100
5x100
5x100

UH pulldowns: P60
12x80
12x80
12x80
12x80

Concentration curls: P45
12x12
12x12
12x12
12x12

Weighted crunches: P45
12+10kg
12+10kg
12+10kg
12+10kg
12+10kg

Bænkpres: P90
10x60
8x80
8x100
6x110
6x110
6x110
6x110
6x110
6x110

Military: P90
8xlol
8x40
6x60
6x60
6x60
6x60
6x60
6x60

Incl. DB pres: P60
8x28
8x38
8x38
7x38
7x38

Dips: P60
10xbw+20
10xbw+20
10xbw+20
10xbw+20

Dynamisk opvarmning.

BSQ: P90
8xlol
8x60
5x100
6x125
6x125
6x125
6x125
6x125
6x125

RDL: P90
8x60
6x120
6x120
6x120
6x120
6x120
6x120

BOR: P75
8x60
8x110
8x110
8x110
8x110

Pullups: P75
6xbw+10
5xbw+10
5xbw+10
5xbw+10

BB preacher curls: P45
8x40
8x40
8x40
5x40

Calfs: 5 sæt

10 mins cykling

Bænkpres: P90
12xlol
8x60
5x100
4x130
4x130
4x130
4x130
4x130

Military: P90
12xlol
5x40
4x70
4x70
4x70
4x70
4x70

Incl. DB pres: P60
8x38
8x38
8x38
8x38

Decl. CGBP: P60
12x60
8x80
8x80
8x80
8x80

10 mins cykel
Dynamisk opvarmning.

BSQ: P120
10xlol
5x60
5x100
4x120
4x140
4x140
4x140
4x140
4x140

RDL i Smith: P60
10x50
8x90
4x130
4x130
4x130
4x130

Meadows rows: P60
6x70
6x70
6x70
6x70

Pulldowns: P60
8x70
8x70
8x70
8x70

Hercules curls: P45
12x10
8x12,5
8x12,5
8x12,5
8x12,5

Calfs: 5 sæt

Mave: 4 sæt

20 band dislocations
20 band pull aparts

Bænkpres: P120
12xlol
5x60
5x100
3x120
2x140
2x140
2x140
2x140

Military: P90
10xlol
3x60
1x80
2x75
2x75
1x75 ~fuck this, mine tåbelige skuldre var åbenbart allerede gået på weekend

Incl. DB pres: P60
8x40
8x40
8x40
7x40

Dips: P60
10xbw+20
10xbw+20
10xbw+20
10xbw+20

Fransk pres: P45
10x35
10x35
10x35
10x35

Dynamisk opvarmning.

BSQ: P120
8xlol
8x60
5x100
3x130
2x150
2x150
2x150
2x150

Yates rows: P60
8x60
8x100
8x120
8x120
8x120
8x120

Hack SQ: P60 ~det er jeg ikke nogen ørn til
8x60
8x60
8x60

RDL: P60
5x100
2x140
2x140
2x140
2x140

Pullups: P75
8xbw
8xbw
7xbw
7xbw

Incl. DB curls: P45
8x20
8x20
8x20
8x20

Calfs: 5 sæt

Dynamisk opvarmning.
+ noget mobilitets-gøgl

BSQ: P120-180
3x100
3x130
5x140
5x140
4x140
4x140
4x140
5x100 -P90, T3-3-X-0
5x100
5x100
5x100

RDL på step: P60
8x60
8x100
8x60
8x80
8x80

Hack SQ i smith: P60
8x30
8x50
8x50
8x50
8x50

Calfs: 5 sæt

Mave: 4 sæt

Weird thing happened today: Under 1. øvelse begyndte en vanvittig krampe i lats, der forsatte resten af træningen :-k

10 mins opv.

Machine shoulder press (plate loaded): P60
10x20
8x40
6x80
6x120
5x140
5x140
5x140
5x140
5x140

DB laterals dropset: P60
8x20 - 12x12
8x20 - 12x12
8x20 - 12x12
8x20 - 12x12

Facepulls: P60
8x30
8x40
8x50
8x60
8x60
8x60

Klokov pres: P75
8xlol
6x40
6x40
6x40
6x40
6x40

Superset: P45
A1: DB rear laterals
12x12
12x12
12x12
12x12

A2: Seated DB laterals
12x12
12x12
12x12
12x12

Front raises: P45
8x14
8x14
8x14

Dynamisk opv.

DL: P150
8x50
5x100
5x130
3x150
3x170
2x180
2x180
2x180
3x180

Yates rows: P90
8x60
8x100
8x120
8x120
8x120
8x120

Pulldowns (plate loaded): P75
10x80
10x120
6x140
6x140
6x140
6x140
10x80

Seated o.a. rows: P45
10x60
10x60
10x60
10x60

Cable curls: 4 sæt

Skulderopv.

Bænkpres: P120
8x30
8x60
5x100
5x120
5x130
5x130
5x130
5x130

DB incl. pres: P75
10x40
10x40
8x40
8x40

Dips:
12xbw+20
5xbw+40 eccentric only, 5s
5xbw+40 eccentric only, 5s
5xbw+40 eccentric only, 5s
12xbw

Cable flies: P45
15x15
15x15
15x15
15x15

Cable OH triceps extensions: P45
12x30
10x30
10x30
8x30

Mave: 6 sæt

Dynamisk opvarmning.

BSQ: P180
10xlol
8x60
5x100
5x130
5x140
5x140
5x140
5x140
5x140
5x100 -P90, T5-5-X-0
5x100
5x100

RDL på step: P60
8x60
8x80
8x80
8x90
8x90

Hack SQ i smith: P75
8x50
8x60
8x70
8x70
8x70

Superset: P0
A1: Leg extensions
10x70
10x70
10x70

A2: 1-legged leg-curls
12x30
12x30
12x30

Calfs: 6 sæt

1. pas

DL: P90
12xlol
8x60
6x100
5x140
5x150
5x150
5x150
5x150
5x150
5x150
5x150
5x150
5x150
5x150

Pullups: P75
5xbw+10
5xbw+10
5xbw+10
5xbw+10
5xbw+10
5xbw+10
5xbw+10
5xbw+10
5xbw+10
5xbw+10

BB preacher curls: P45
10x30
10x30
10x30
10x30
10x30
10x30
10x30
10x30
10x30
10x30

2. pas

Yates rows: P60
10x60
8x100
8x100
8x100
8x100
8x100
8x100
8x100
8x100
8x100
8x100

Facepulls: P45
8x50
8x50
8x50
8x50
8x50
8x50
8x50
8x50
8x50
8x50

Standing hammer curls: P45
10x16
10x16
10x16
10x16
10x16
10x16
10x16
10x16
10x16
10x16

Dynamisk opvarmning

Bænkpres: P120
12xlol
8x60
8x100
8x120
8x120
8x120
8x120
8x120

DB incl. pres: P75
8x42
8x42
7x42
6x42
5x42

DB shoulder pres: P75
10x16
10x22
8x26
6x30
6x30
6x30
6x30
6x30

DB laterals: P60
10x18
10x18
10x18
10x18
10x18

CG incl. BP: P60
12x40
8x60
6x80
6x80
7x70
9x60

DB oh triceps extensions: P45
10x12
10x12
10x12
10x12

1. pas

Dynamisk opvarmning

BSQ: P90
12xlol
8x60
6x100
5x120
5x120
5x120
5x120
5x120
5x125
5x125
5x125
5x125
5x125

Hack SQ i smith: P75
8x50
8x60
8x60
8x60
8x60
8x60
8x60
8x60
8x60
8x60
8x60

Mave: P45
10 sæt

2. pas

Leg press (plate loaded): P60
12x80
12x120
12x160
12x200
12x240
12x240
12x240
12x240
12x240
12x240
12x240
12x240
12x240
12x240

Leg curls: P45
15x50
15x50
15x50
15x50
15x50
15x50
15x50
15x50
15x50
15x50

Calfs:
10 sæt

Hyperextensions: P30
12xbw
12xbw
12xbw

Pullups: P75
8xbw+10
8xbw+10
6xbw+10
6xbw+10
8xbw

Seated oa Rows: P60
10x60
10x60
10x60
10x60

UHPD: P60
10x80
10x80
10x80
10x80

DB Preacher curls: P45
8x16
8x16
8x16
8x16

My MOOSCLES are STRONKER!

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