1. pas
Dynamisk opv.
BP: P60
10xlol
10x60
10x80
10x90
10x90
10x90
10x90
10x90
10x90
8x90
8x90
8x90
8x90
Seated DB pres: P60
10x18
8x30
8x30
7x30
7x30
6x30
5½x30
5x30
5x30
5x30
5x30
Dips: P60
10xbw+10
10xbw+10
10xbw+10
10xbw+10
10xbw+10
10xbw+10
9xbw+10
9xbw+10
8xbw+10
8xbw+10
2. pas
DB incl. pres: P60
12x18
10x28
10x34
10x34
10x34
10x34
10x34
10x34
9x34
9x34
10x34
10x34
DB lean-away laterals: P45
10x10
10x10
10x10
10x10
10x10
10x10
10x10
10x10
10x10
10x10
Fransk pres: P45
10x30
10x30
10x30
10x30
10x30
10x30
10x30
10x30
10x30
10x30
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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
Dynamisk opv.
BSQ: P120
12xlol
8x60
6x100
5x130
5x140
5x140
5x140
5x140
5x140
1x150
FSQ: P90
8x60
8x80
6x90
5x95
5x95
Hack SQ: P60
10xlol
8x30
8x70
8x70
8x70
8x70
Calfs:
5 sæt
Mave:
5 sæt
Nu: abemad
BSQ: P120
12xlol
8x60
6x100
5x130
5x140
5x140
5x140
5x140
5x140
1x150
FSQ: P90
8x60
8x80
6x90
5x95
5x95
Hack SQ: P60
10xlol
8x30
8x70
8x70
8x70
8x70
Calfs:
5 sæt
Mave:
5 sæt
Nu: abemad
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
1. pas
10 mins cykling
dynamisk opv.
DL: P90
12xlol
8x60
10x100
10x100
10x100
10x100
10x100
10x100
10x100
10x100
10x100
10x100
Pullups: P60
8xbw
8xbw
8xbw
8xbw
8xbw
8xbw
7xbw
7xbw
7xbw
7xbw
DB preacher curls: P45
10x12
10x12
10x12
10x12
10x12
10x12
10x12
10x12
10x12
10x12
2. pas
Yates rows: P60
10x60
10x90
10x90
10x90
10x90
10x90
10x90
10x90
10x90
10x90
10x90
Facepulls: P45
10x55
10x55
10x55
10x55
10x55
10x55
10x55
10x55
10x55
10x55
Incl. DB hammer curls: P45
10x14
10x14
10x14
10x14
10x14
10x14
10x14
10x14
10x14
10x14
10 mins cykling
dynamisk opv.
DL: P90
12xlol
8x60
10x100
10x100
10x100
10x100
10x100
10x100
10x100
10x100
10x100
10x100
Pullups: P60
8xbw
8xbw
8xbw
8xbw
8xbw
8xbw
7xbw
7xbw
7xbw
7xbw
DB preacher curls: P45
10x12
10x12
10x12
10x12
10x12
10x12
10x12
10x12
10x12
10x12
2. pas
Yates rows: P60
10x60
10x90
10x90
10x90
10x90
10x90
10x90
10x90
10x90
10x90
10x90
Facepulls: P45
10x55
10x55
10x55
10x55
10x55
10x55
10x55
10x55
10x55
10x55
Incl. DB hammer curls: P45
10x14
10x14
10x14
10x14
10x14
10x14
10x14
10x14
10x14
10x14
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.
BP: P120-180
15xlol
8x60
6x100
5x120
5x130
5x130
5x130
5x130
5x130
Incl. DB pres: P90
8x42
8x42
8x42
8x42
8x42
Seated DB pres: P90
8x32
8x32
7x34
6x34
6x34
DB laterals: P60
8x20
8x20
8x20
8x20
8x20
Dips: P75
6xbw+30
5xbw+40
5xbw+40
5xbw+40
5xbw+40
Fransk DB pres: P45
10x12
10x12
10x12
BP: P120-180
15xlol
8x60
6x100
5x120
5x130
5x130
5x130
5x130
5x130
Incl. DB pres: P90
8x42
8x42
8x42
8x42
8x42
Seated DB pres: P90
8x32
8x32
7x34
6x34
6x34
DB laterals: P60
8x20
8x20
8x20
8x20
8x20
Dips: P75
6xbw+30
5xbw+40
5xbw+40
5xbw+40
5xbw+40
Fransk DB pres: P45
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
1. pas:
10 mins cykel
Dynamisk opv.
BSQ: P120
12xlol
10x60
10x100
10x100
10x100
10x100
10x100
10x100
10x100
10x100
10x100
10x100
Hack SQ: P60
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
Mave:
10 sæt
2. pas
Leg press (plate loaded): P60
10x80
10x160
10x250
10x250
10x250
10x250
10x250
10x250
10x250
10x250
10x250
10x250
Leg extensions: P45
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
Calfs:
10 sæt
10 mins cykel
Dynamisk opv.
BSQ: P120
12xlol
10x60
10x100
10x100
10x100
10x100
10x100
10x100
10x100
10x100
10x100
10x100
Hack SQ: P60
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
Mave:
10 sæt
2. pas
Leg press (plate loaded): P60
10x80
10x160
10x250
10x250
10x250
10x250
10x250
10x250
10x250
10x250
10x250
10x250
Leg extensions: P45
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
Calfs:
10 sæt
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
10 mins cykel
Dynamisk opv.
DL: P120-180
8xlol
8x60
5x100
3x140
1x180
1x190
1x200
1x200
1x200
1x180
1x180
1x180
1x180
Pullups: P100-120
5xbw+20
5xbw+20
5xbw+20
5xbw+20
5xbw+20
Superset:
A1: T-bar rows
8x30
8x50
8x70
5x90
5x90
5x90
A2: BB preacher curls
8x40
8x40
8x40
8x40
8x40
Dynamisk opv.
DL: P120-180
8xlol
8x60
5x100
3x140
1x180
1x190
1x200
1x200
1x200
1x180
1x180
1x180
1x180
Pullups: P100-120
5xbw+20
5xbw+20
5xbw+20
5xbw+20
5xbw+20
Superset:
A1: T-bar rows
8x30
8x50
8x70
5x90
5x90
5x90
A2: BB preacher curls
8x40
8x40
8x40
8x40
8x40
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.
BP: P75
10xlol
10x60
10x90
10x90
10x90
10x90
10x90
10x90
10x90
10x90
10x90
10x90
Seated DB pres: P60
10x18
10x24
10x24
10x24
10x24
8x24
8x24
8x24
8x24
8x24
8x24
Dips: P60
10xbw+10
10xbw+10
10xbw+10
10xbw+10
10xbw+10
10xbw+10
10xbw+10
10xbw+10
10xbw+10
10xbw+10
Dagens 2. pas bliver udskudt til i morgen
BP: P75
10xlol
10x60
10x90
10x90
10x90
10x90
10x90
10x90
10x90
10x90
10x90
10x90
Seated DB pres: P60
10x18
10x24
10x24
10x24
10x24
8x24
8x24
8x24
8x24
8x24
8x24
Dips: P60
10xbw+10
10xbw+10
10xbw+10
10xbw+10
10xbw+10
10xbw+10
10xbw+10
10xbw+10
10xbw+10
10xbw+10
Dagens 2. pas bliver udskudt til i morgen
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
1. pas
DB incl. pres: P60
10x14
10x28
10x32
10x32
10x32
10x32
10x32
10x32
10x32
10x32
10x32
10x32
Superset: P45
A1: DB lean-away laterals
10x5
10x5
10x5
10x5
10x5
10x5
10x5
10x5
10x5
10x5
A2: Front raises/DB rear laterals
10x10
10x10
10x10
10x10
10x10
10x5
10x5
10x5
10x5
10x5
V-bar pushdowns: P30
10x40
10x40
10x40
10x40
10x40
10x40
10x40
10x40
10x40
10x40
2. pas
Dynamisk opv.
BSQ: P120
12xlol
8x60
5x100
5x130
5x140
5x140
5x140
5x140
5x140
Hack SQ: P75
8x50
8x70
5x90
5x90
5x90
5x90
5x90
Leg press (plate loaded): P60
8x200
6x280
6x320
6x320
6x320
6x320
6x320
Superset: P45
A1: Calfs
5 sæt
A2: Mave
5 sæt
DB incl. pres: P60
10x14
10x28
10x32
10x32
10x32
10x32
10x32
10x32
10x32
10x32
10x32
10x32
Superset: P45
A1: DB lean-away laterals
10x5
10x5
10x5
10x5
10x5
10x5
10x5
10x5
10x5
10x5
A2: Front raises/DB rear laterals
10x10
10x10
10x10
10x10
10x10
10x5
10x5
10x5
10x5
10x5
V-bar pushdowns: P30
10x40
10x40
10x40
10x40
10x40
10x40
10x40
10x40
10x40
10x40
2. pas
Dynamisk opv.
BSQ: P120
12xlol
8x60
5x100
5x130
5x140
5x140
5x140
5x140
5x140
Hack SQ: P75
8x50
8x70
5x90
5x90
5x90
5x90
5x90
Leg press (plate loaded): P60
8x200
6x280
6x320
6x320
6x320
6x320
6x320
Superset: P45
A1: Calfs
5 sæt
A2: Mave
5 sæt
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
Pullups: P90
5xbw+20
5xbw+20
5xbw+20
5xbw+20
5xbw+20
5xbw+10
5xbw+10
5xbw+10
5xbw+10
5xbw+10
5xbw
5xbw
5xbw
5xbw
5xbw
Yates rows: P75
10x80
6x120
6x120
6x120
6x120
6x120
Superset: P45
A1: DB shrugs
15x42
15x42
15x42
15x42
15x42
A2: DB preacher curls
12x14
12x14
12x14
12x14
12x14
5xbw+20
5xbw+20
5xbw+20
5xbw+20
5xbw+20
5xbw+10
5xbw+10
5xbw+10
5xbw+10
5xbw+10
5xbw
5xbw
5xbw
5xbw
5xbw
Yates rows: P75
10x80
6x120
6x120
6x120
6x120
6x120
Superset: P45
A1: DB shrugs
15x42
15x42
15x42
15x42
15x42
A2: DB preacher curls
12x14
12x14
12x14
12x14
12x14
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
1. pas:
Dynamisk opv.
BP: P75
12xlol
8x60
10x95
10x95
10x95
10x95
10x95
10x95
10x95
10x95
10x95
10x95
DB incl. pres: P60
10x30
10x30
10x30
10x30
10x30
10x30
10x30
10x30
10x30
10x30
Dips: P60
10xbw+15
10xbw+15
10xbw+15
10xbw+15
10xbw+10
10xbw+10
10xbw+5
10xbw+5
10xbw+5
10xbw+5
2. pas:
Seated DB pres: P60
10x12
10x18
10x24
10x24
10x24
10x24
10x24
10x24
10x24
10x24
10x24
10x24
Superset: P45
A1:DB lean-away laterals
10x5
10x5
10x5
10x5
10x5
10x5
10x5
10x5
10x5
10x5
A2:Front raises / DB rear laterals
10x10
10x10
10x10
10x10
10x10
10x5
10x5
10x5
10x5
10x5
Superset: P45
A1: DB triceps oa extensions:
10x12
10x12
10x12
10x12
10x12
10x12
10x12
10x12
10x12
10x12
A2: BB upright rows:
10x25
10x25
10x25
10x25
10x25
10x25
10x25
10x25
10x25
10x25
Dynamisk opv.
BP: P75
12xlol
8x60
10x95
10x95
10x95
10x95
10x95
10x95
10x95
10x95
10x95
10x95
DB incl. pres: P60
10x30
10x30
10x30
10x30
10x30
10x30
10x30
10x30
10x30
10x30
Dips: P60
10xbw+15
10xbw+15
10xbw+15
10xbw+15
10xbw+10
10xbw+10
10xbw+5
10xbw+5
10xbw+5
10xbw+5
2. pas:
Seated DB pres: P60
10x12
10x18
10x24
10x24
10x24
10x24
10x24
10x24
10x24
10x24
10x24
10x24
Superset: P45
A1:DB lean-away laterals
10x5
10x5
10x5
10x5
10x5
10x5
10x5
10x5
10x5
10x5
A2:Front raises / DB rear laterals
10x10
10x10
10x10
10x10
10x10
10x5
10x5
10x5
10x5
10x5
Superset: P45
A1: DB triceps oa extensions:
10x12
10x12
10x12
10x12
10x12
10x12
10x12
10x12
10x12
10x12
A2: BB upright rows:
10x25
10x25
10x25
10x25
10x25
10x25
10x25
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
1. pas:
10 mins cykel
Dynamisk opv.
BSQ: P120
12xlol
8x60
10x105
10x105
10x105
10x105
10x105
10x105
10x105
10x105
10x105
10x105
Hack SQ: P60
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
Mave:
10 sæt
2. pas
Leg press (plate loaded): P60
10x120
10x200
10x250
10x250
10x250
10x250
10x250
10x250
10x250
10x250
10x250
10x250
Leg extensions: P45
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
Calfs:
10 sæt
10 mins cykel
Dynamisk opv.
BSQ: P120
12xlol
8x60
10x105
10x105
10x105
10x105
10x105
10x105
10x105
10x105
10x105
10x105
Hack SQ: P60
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
Mave:
10 sæt
2. pas
Leg press (plate loaded): P60
10x120
10x200
10x250
10x250
10x250
10x250
10x250
10x250
10x250
10x250
10x250
10x250
Leg extensions: P45
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
Calfs:
10 sæt
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
1.pas:
DL: P120
10x110
10x110
10x110
10x110
10x110
10x110
10x110
10x110
10x110
10x110
Yates rows: P60
10x95
10x95
10x95
10x95
10x95
10x95
10x95
10x95
10x95
10x95
Chest supported BB curls: P45
10x20
10x20
10x20
10x20
10x20
10x20
10x20
10x20
10x20
10x20
2. pas:
Dynamisk opv.
BP: P120
12xlol
10x60
8x100
5x120
5x130
5x130
5x130
5x130
5x130
Seated DB pres: P90
8x20
6x28
5x34
5x34
5x34
5x34
5x34
DB incl. pres: P90
8x42
8x42
8x42
8x42
8x42
DB laterals: P60
6x22
6x22
6x22
6x22
6x22
Dips: P75
15xbw
15xbw
15xbw
15xbw
15xbw
Reversed pushdowns: P45
10x30
10x30
10x30
10x30
10x30
10 mins udstræk
DL: P120
10x110
10x110
10x110
10x110
10x110
10x110
10x110
10x110
10x110
10x110
Yates rows: P60
10x95
10x95
10x95
10x95
10x95
10x95
10x95
10x95
10x95
10x95
Chest supported BB curls: P45
10x20
10x20
10x20
10x20
10x20
10x20
10x20
10x20
10x20
10x20
2. pas:
Dynamisk opv.
BP: P120
12xlol
10x60
8x100
5x120
5x130
5x130
5x130
5x130
5x130
Seated DB pres: P90
8x20
6x28
5x34
5x34
5x34
5x34
5x34
DB incl. pres: P90
8x42
8x42
8x42
8x42
8x42
DB laterals: P60
6x22
6x22
6x22
6x22
6x22
Dips: P75
15xbw
15xbw
15xbw
15xbw
15xbw
Reversed pushdowns: P45
10x30
10x30
10x30
10x30
10x30
10 mins udstræk
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
Dyn. Opv
BSQ: P120
12xlol
10x60
6x100
5x130
5x140
5x140
5x140
5x140
5x145
Walking Lunges: P60
30 skridt
30 skridt
30 skridt
30 skridt
30 skridt
Hack-SQ: P60
6x50
5x70
5x70
5x70
5x70
5x70
Superset: P10
A1: Mave
5 sæt
A2: Calfs
5 sæt
BSQ: P120
12xlol
10x60
6x100
5x130
5x140
5x140
5x140
5x140
5x145
Walking Lunges: P60
30 skridt
30 skridt
30 skridt
30 skridt
30 skridt
Hack-SQ: P60
6x50
5x70
5x70
5x70
5x70
5x70
Superset: P10
A1: Mave
5 sæt
A2: Calfs
5 sæt
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
DELOAD uge
10 mins cykel
DL: P60
12xlol
8x60
6x100
5x120
5x120
5x120
5x120
5x120
Pullups - w. neutral grip: P60
8xbw
8xbw
8xbw
8xbw
8xbw
Yates rows: P60
12x60
8x80
8x80
8x80
8x80
8x80
Facepulls: P45
8x40
8x40
8x40
8x40
8x40
BB shrugs: P45
12x90
12x90
12x90
12x90
12x90
BB curls: P45
12x25
12x25
12x25
12x25
12x25
10 mins cykel
DL: P60
12xlol
8x60
6x100
5x120
5x120
5x120
5x120
5x120
Pullups - w. neutral grip: P60
8xbw
8xbw
8xbw
8xbw
8xbw
Yates rows: P60
12x60
8x80
8x80
8x80
8x80
8x80
Facepulls: P45
8x40
8x40
8x40
8x40
8x40
BB shrugs: P45
12x90
12x90
12x90
12x90
12x90
BB curls: P45
12x25
12x25
12x25
12x25
12x25
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
DELOAD uge
BP: P60
12xlol
8x60
6x100
5x110
5x110
5x110
5x110
5x110
Incl. DB pres: P30
8x30
8x30
8x30
8x30
8x30
Seated DB pres: P30
5x24
5x24
5x24
5x24
5x24
DB laterals: P30
8x14
8x14
8x14
8x14
8x14
Dips: P30
8xbw
8xbw
8xbw
8xbw
8xbw
BP: P60
12xlol
8x60
6x100
5x110
5x110
5x110
5x110
5x110
Incl. DB pres: P30
8x30
8x30
8x30
8x30
8x30
Seated DB pres: P30
5x24
5x24
5x24
5x24
5x24
DB laterals: P30
8x14
8x14
8x14
8x14
8x14
Dips: P30
8xbw
8xbw
8xbw
8xbw
8xbw
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
DELOAD uge
10 mins cykel
Dynamisk opv.
BSQ: P60
12xlol
8x60
3x100
5x120
5x120
5x120
5x120
5x120
Hack-SQ: P60
6x50
6x50
6x50
6x50
6x50
Walking lunges: P45
16 skridt
16 skridt
16 skridt
16 skridt
16 skridt
Mave:
5 sæt
Calfs:
5 sæt
10 mins udstræk
10 mins cykel
Dynamisk opv.
BSQ: P60
12xlol
8x60
3x100
5x120
5x120
5x120
5x120
5x120
Hack-SQ: P60
6x50
6x50
6x50
6x50
6x50
Walking lunges: P45
16 skridt
16 skridt
16 skridt
16 skridt
16 skridt
Mave:
5 sæt
Calfs:
5 sæt
10 mins udstræk
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
DELOAD uge
10 mins cykel
DL: P60
12xlol
8x60
6x100
5x120
5x120
5x120
5x120
5x120
Pullups - w. neutral grip: P60
8xbw
8xbw
8xbw
8xbw
8xbw
Yates rows: P60
8x80
8x80
8x80
8x80
8x80
Facepulls: P45
8x40
8x40
8x40
8x40
8x40
BB shrugs: P45
12x90
12x90
12x90
12x90
12x90
Okklusion - DB curls: P60
10x10
10x10
10x10
10x10
10x10
10 mins cykel
DL: P60
12xlol
8x60
6x100
5x120
5x120
5x120
5x120
5x120
Pullups - w. neutral grip: P60
8xbw
8xbw
8xbw
8xbw
8xbw
Yates rows: P60
8x80
8x80
8x80
8x80
8x80
Facepulls: P45
8x40
8x40
8x40
8x40
8x40
BB shrugs: P45
12x90
12x90
12x90
12x90
12x90
Okklusion - DB curls: P60
10x10
10x10
10x10
10x10
10x10
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
DELOAD uge
Dynamisk opv.
BP: P60
12xlol
8x60
5x100
5x110
5x110
5x110
5x110
5x110
Incl. DB pres: P45
8x30
8x30
8x30
8x30
8x30
Seated DB pres: P45
5x24
5x24
5x24
5x24
5x24
DB laterals: P30
8x14
8x14
8x14
8x14
8x14
Dips: P30
8xbw
8xbw
8xbw
8xbw
8xbw
Dynamisk opv.
BP: P60
12xlol
8x60
5x100
5x110
5x110
5x110
5x110
5x110
Incl. DB pres: P45
8x30
8x30
8x30
8x30
8x30
Seated DB pres: P45
5x24
5x24
5x24
5x24
5x24
DB laterals: P30
8x14
8x14
8x14
8x14
8x14
Dips: P30
8xbw
8xbw
8xbw
8xbw
8xbw
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
DELOAD uge
10 mins cykel
Dyn. opv.
BSQ: P60
12xlol
8x60
5x100
5x120
5x120
5x120
5x120
5x120
Hack-SQ: P60
6x50
6x50
6x50
6x50
6x50
Walking lunges: P45
16 skridt
16 skridt
16 skridt
16 skridt
16 skridt
Superset: P10
A1: Mave
5 sæt
A2: Calfs
5 sæt
10 mins cykel
Dyn. opv.
BSQ: P60
12xlol
8x60
5x100
5x120
5x120
5x120
5x120
5x120
Hack-SQ: P60
6x50
6x50
6x50
6x50
6x50
Walking lunges: P45
16 skridt
16 skridt
16 skridt
16 skridt
16 skridt
Superset: P10
A1: Mave
5 sæt
A2: Calfs
5 sæt
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
10 mins cykel
Dyn. opv.
DL: P120
12xlol
8x60
6x100
4x140
5x160
5x160
5x160
5x160
5x160
Pullups: P120
5xbw+20
5xbw+20
5xbw+20
5xbw+20
5xbw+20
Yates rows: P90
10x60
8x100
5x120
5x120
5x120
5x120
5x120
Facepulls: P45
10x55
10x55
10x55
10x55
10x55
Hammer curls: P45
12x20
12x20
12x20
12x20
12x20
Dyn. opv.
DL: P120
12xlol
8x60
6x100
4x140
5x160
5x160
5x160
5x160
5x160
Pullups: P120
5xbw+20
5xbw+20
5xbw+20
5xbw+20
5xbw+20
Yates rows: P90
10x60
8x100
5x120
5x120
5x120
5x120
5x120
Facepulls: P45
10x55
10x55
10x55
10x55
10x55
Hammer curls: P45
12x20
12x20
12x20
12x20
12x20
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
Dyn. opv.
BP: P120
12xlol
8x60
6x100
5x120
5x130
5x130
5x130
5x130
5x130
Incl. DB pres: P90
8x42
8x42
8x42
8x42
8x42
Seated DB pres: P90
5x24
5x30
5x34
5x34
5x34
5x34
5x34
DB laterals: P60
8x20
8x20
8x20
8x20
8x20
Dips: P75
8xbw+20
8xbw+20
8xbw+20
8xbw+20
8xbw+20
BP: P120
12xlol
8x60
6x100
5x120
5x130
5x130
5x130
5x130
5x130
Incl. DB pres: P90
8x42
8x42
8x42
8x42
8x42
Seated DB pres: P90
5x24
5x30
5x34
5x34
5x34
5x34
5x34
DB laterals: P60
8x20
8x20
8x20
8x20
8x20
Dips: P75
8xbw+20
8xbw+20
8xbw+20
8xbw+20
8xbw+20
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
10 mins cykel
Dyn. opv.
BSQ: P120
12xlol
8x80
5x100
4x120
3x130
5x140
5x140
5x140
5x145
5x145
6x120
8x100
8x100
8x100
8x100
BB Lunges: P60
8xlol
8x30
8x30
8x30
8x30
8x30
Calfs:
5 sæt
Dyn. opv.
BSQ: P120
12xlol
8x80
5x100
4x120
3x130
5x140
5x140
5x140
5x145
5x145
6x120
8x100
8x100
8x100
8x100
BB Lunges: P60
8xlol
8x30
8x30
8x30
8x30
8x30
Calfs:
5 sæt
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
10 mins cykel
Dyn. opv.
DL: P120
8x60
5x100
4x140
5x160
5x160
5x160
5x160
5x160
Pullups: P120
5xbw+20
5xbw+20
5xbw+20
5xbw+20
5xbw+20
Yates rows: P90
8x60
6x100
5x120
5x120
5x120
5x120
5x120
Facepulls: P45
10x55
10x55
10x55
10x55
10x55
DB curls: P45
10x20
10x20
10x20
10x20
10x20
Dyn. opv.
DL: P120
8x60
5x100
4x140
5x160
5x160
5x160
5x160
5x160
Pullups: P120
5xbw+20
5xbw+20
5xbw+20
5xbw+20
5xbw+20
Yates rows: P90
8x60
6x100
5x120
5x120
5x120
5x120
5x120
Facepulls: P45
10x55
10x55
10x55
10x55
10x55
DB curls: P45
10x20
10x20
10x20
10x20
10x20
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
10 mins crosstrainer
Dyn. opv.
BP: P160
12xlol
10x40
6x80
5x100
3x120
5x130
5x130
5x130
5x130
5x130
Incl. DB pres: P90
8x42
8x42
8x42
8x42
8x42
Seated DB pres: P90
6x34
6x34
6x34
6x34
6x34
DB laterals: P60
8x20
8x20
8x20
8x20
8x20
Dips: P75
8xbw+20
8xbw+20
8xbw+20
8xbw+20
8xbw+20
20xbw
20xbw
Reversed cable oa pushdown: P45
10x10
10x10
10x10
Dyn. opv.
BP: P160
12xlol
10x40
6x80
5x100
3x120
5x130
5x130
5x130
5x130
5x130
Incl. DB pres: P90
8x42
8x42
8x42
8x42
8x42
Seated DB pres: P90
6x34
6x34
6x34
6x34
6x34
DB laterals: P60
8x20
8x20
8x20
8x20
8x20
Dips: P75
8xbw+20
8xbw+20
8xbw+20
8xbw+20
8xbw+20
20xbw
20xbw
Reversed cable oa pushdown: P45
10x10
10x10
10x10
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
10 mins crosstrainer
Dyn. opv.
BSQ: P120
12xlol
8x60
5x100
3x120
3x130
5x140
5x140
5x140
5x145
5x145
3x150
3x150
Smith lunges: P60
8x10
8x30
8x40
8x40
8x40
8x40
8x40
Leg press (plate loaded): P60
12x180
12x200
12x200
12x200
12x200
12x200
Superset: P30
A1: Leg extensions
12x50
12x50
12x50
12x50
12x50
A2: 1-legged leg curls
12x25
12x25
12x25
12x25
12x25
Calfs: P60
5 sæt
Mave: P45
5 sæt
BSQ: P60
20x60
20x60
Dyn. opv.
BSQ: P120
12xlol
8x60
5x100
3x120
3x130
5x140
5x140
5x140
5x145
5x145
3x150
3x150
Smith lunges: P60
8x10
8x30
8x40
8x40
8x40
8x40
8x40
Leg press (plate loaded): P60
12x180
12x200
12x200
12x200
12x200
12x200
Superset: P30
A1: Leg extensions
12x50
12x50
12x50
12x50
12x50
A2: 1-legged leg curls
12x25
12x25
12x25
12x25
12x25
Calfs: P60
5 sæt
Mave: P45
5 sæt
BSQ: P60
20x60
20x60
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
10 mins crosstrainer
Dyn. opv.
DL: P120
8x60
5x100
3x140
5x160
5x160
5x160
5x160
5x160
Pullups: P120
6xbw+20
6xbw+20
5xbw+20
5xbw+20
5xbw+20
Yates rows: P90
8x60
6x100
5x120
5x120
5x120
5x120
5x120
Facepulls: P45
10x55
10x55
10x55
10x55
10x55
DB preacher curls: P60
12x14
12x14
12x14
12x14
10x14
Dyn. opv.
DL: P120
8x60
5x100
3x140
5x160
5x160
5x160
5x160
5x160
Pullups: P120
6xbw+20
6xbw+20
5xbw+20
5xbw+20
5xbw+20
Yates rows: P90
8x60
6x100
5x120
5x120
5x120
5x120
5x120
Facepulls: P45
10x55
10x55
10x55
10x55
10x55
DB preacher curls: P60
12x14
12x14
12x14
12x14
10x14
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
10 mins crosstrainer
Dyn. opv.
BP: P160
8x80
5x100
3x120
5x130
5x130
5x130
5x130
5x130
Incl. DB pres: P90
8x42
8x42
8x42
8x42
8x42
Seated DB pres: P90
6x34
6x34
6x34
6x34
6x34
DB laterals: P60
8x20
8x20
8x20
8x20
8x20
Incl. CGBP: P75
12x60
12x60
12x60
10x60
DB oh oa triceps extensions: P45
8x14
8x14
8x14
Dyn. opv.
BP: P160
8x80
5x100
3x120
5x130
5x130
5x130
5x130
5x130
Incl. DB pres: P90
8x42
8x42
8x42
8x42
8x42
Seated DB pres: P90
6x34
6x34
6x34
6x34
6x34
DB laterals: P60
8x20
8x20
8x20
8x20
8x20
Incl. CGBP: P75
12x60
12x60
12x60
10x60
DB oh oa triceps extensions: P45
8x14
8x14
8x14
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
10 mins crosstrainer
Dyn. opv.
BSQ: P120
12xlol
8x60
5x100
3x120
3x130
5x140
5x145
5x145
5x145
5x145
Smith lunges: P60
8x40
8x40
8x40
8x40
8x40
Leg press (plate loaded): P45
12x200
12x200
12x200
12x200
12x200
Superset:
A1: Calfs:
5 sæt
A2: Mave:
5 sæt
Dyn. opv.
BSQ: P120
12xlol
8x60
5x100
3x120
3x130
5x140
5x145
5x145
5x145
5x145
Smith lunges: P60
8x40
8x40
8x40
8x40
8x40
Leg press (plate loaded): P45
12x200
12x200
12x200
12x200
12x200
Superset:
A1: Calfs:
5 sæt
A2: Mave:
5 sæt
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
31-11-12
Pulldowns (plate loaded):
12x40
12x80
12x120
6x160
6x160
8x140
8x140
8x140
UH pulldowns:
8x90
8x90
8x90
8x90
6x90
Pulley:
8x60
8x60
8x60
8x60
DB preacher curls:
10x14
10x14
10x14
10x14
Pulldowns (plate loaded):
12x40
12x80
12x120
6x160
6x160
8x140
8x140
8x140
UH pulldowns:
8x90
8x90
8x90
8x90
6x90
Pulley:
8x60
8x60
8x60
8x60
DB preacher curls:
10x14
10x14
10x14
10x14
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
1. pas:
Dyn. opv.
BSQ: P300
5xlol
5x45
5x80
3x110
1x130
1x140
1x150
1x160
0x163
Prowler:
8-10 omgange
2. pas
BSQ: P180
8xlol
5x60
5x100
3x120
3x130
2x140
2x140
2x140
2x140
2x140
FSQ: P120
5x60
5x80
5x80
5x80
5x80
5x80
Calfs:
5 sæt
Mave:
5 sæt
Dyn. opv.
BSQ: P300
5xlol
5x45
5x80
3x110
1x130
1x140
1x150
1x160
0x163
Prowler:
8-10 omgange
2. pas
BSQ: P180
8xlol
5x60
5x100
3x120
3x130
2x140
2x140
2x140
2x140
2x140
FSQ: P120
5x60
5x80
5x80
5x80
5x80
5x80
Calfs:
5 sæt
Mave:
5 sæt
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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