Hofteekstension, bagkæde & læg
Location: FW, Haderslev
BW: -

BB Back SQ m/heel board
01 x 07 @ 100kg
01 x 02 @ 120kg
01 x 06 @ 100kg

Lever 45-degree Angled Leg Press (plate loaded)
01 x 20 @ 200kg
01 x 12 @ 240kg
01 x 08 @ 280kg

BB Walking Lunges
01 x 14 @ 60kg
01 x 12 @ 70kg
01 x 09 @ 80kg

Russian GHR
01 x 07 @ BW
02 x 05 @ BW

Lever Prone Leg Curls
01 x 12 @ 110
01 x 09 @ 130
01 x 12 @ 110

Lever Rotary Calves
06 x 20 @ 190

Et billede af maven jeg fik taget i forgårs - fedt% er stadig lidt for høj, men fra 120 kg i januar måned med en fedt%, der var tættere på de 20 end 15, synes jeg det er gået meget godt indtil videre

Trække (hor), presse (ver) & bug (side)
Location: FW, Aabenraa
BW: -

BB BOR
01 x 11 @ 70kg
01 x 10 @ 70kg
01 x 09 @ 70kg

Seated Cable Rows
01 x 13 @ 85
01 x 09 @ 85
01 x 11 @ 80

Lever Rear Laterals
01 x 20 @ 55
01 x 15 @ 70
01 x 11 @ 85

BB MP
01 x 08 @ 55kg
01 x 06 @ 55kg
01 x 06 @ 50kg

Lever Shoulder Press
01 x 08 @ 60
01 x 10 @ 50
01 x 12 @ 40

DB Lateral Raises
01 x 14 @ 16kg
01 x 13 @ 16kg
01 x 12 @ 16kg

Cable Pallof Vertical Press m/4 sek. hold
02 x 06 @ 25
01 x 06 @ 20

Træningen fra i går:

Knæekstension, bagkæde & læg
Location: Studie 91
BW: 100,5 kg

BB FSQ m/BB-grip & heel board
02 x 05 @ 80kg
01 x 04 @ 80kg

Lever Hack SQ (plate loaded)
03 x 08 @ 80kg

Lever Leg Extensions
01 x 14 @ 130
01 x 13 @ 130
01 x 12 @ 130

BB SLDL
01 x 14 @ 80kg
01 x 09 @ 100kg
01 x 10 @ 100kg

A1 Super sæt - Hypers
03 x 20 @ BW

A2 Super sæt - Seated Lever Calf Raises
01 x 16 @ 4 skiver
01 x 13 @ 4 skiver
01 x 14 @ 4 skiver

Standing Lever Calf Raises
01 x 11 @ 200
01 x 11 @ 190
01 x 10 @ 180


Dagens træning:

Trække (ver), presse (iso) & bug (flex)
Location: FW, Aabenraa
BW: -

OHWG Chin-ups
01 x 09 @ BW
02 x 06 @ BW

Lever OHWG Pulldowns
01 x 15 @ 100
01 x 11 @ 115
01 x 12 @ 115

Cable Face Pulls
01 x 15 @ 50
01 x 13 @ 60
01 x 12 @ 60

BB CGBP
01 x 08 @ 80kg
01 x 06 @ 80kg
01 x 05 @ 80kg

DB OH Triceps Extensions
01 x 11 @ 38kg
01 x 09 @ 38kg
01 x 08 @ 38kg

Cable Pushdowns
01 x 13 @ 35
01 x 11 @ 35
01 x 12 @ 30

Ab Wheel Rollout
03 x 12 @ BW

Presse (hor), trække (iso) og bug (flex)
Location: Studie 91
BW: 100,5 kg

DB BP
01 x 08 @ 45kg (1 forced rep)
01 x 06 @ 45kg (1 forced rep)
01 x 06 @ 42,5kg (1 forced rep)

BB IBP
01 x 08 @ 75kg
01 x 06 @ 75kg
01 x 08 @ 65kg

Dips
01 x 11 @ BW
01 x 08 @ BW
01 x 07 @ BW

DB Alt. Curls
01 x 10 @ 25kg
01 x 07 @ 25kg
01 x 08 @ 22,5kg

Lever Preacher Curls
01 x 11 @ 40
01 x 08 @ 40
01 x 10 @ 30 (1 forced rep)

Hanging Leg-raises
02 x 12 @ BW
01 x 10 @ BW

Kneeling Cable Crunches
03 x 15 @ 80 +10kg

Træningen fra i går:

Hofteekstension, bagkæde & læg
Location: Studie 91
BW: 100,3 kg

BB Back SQ m/heel board
02 x 06 @ 100kg
01 x 05 @ 100kg

Lever 45-degree Angled Leg Press (plate loaded)
01 x 20 @ 200kg
02 x 15 @ 250kg

BB Walking Lunges
01 x 15 @ 60kg
02 x 08 @ 80kg

Russian GHR
02 x 08 @ BW
01 x 06 @ BW

Lever Prone Leg Curls
01 x 08 @ 80
01 x 11 @ 70
01 x 12 @ 70

Seated Lever Calf Raises
01 x 15 @ 4 skiver
02 x 11 @ 4 skiver

Standing Lever Calf Raises
01 x 10 @ 200
01 x 10 @ 180
01 x 11 @ 160


Dagens træning:

Trække (hor), presse (ver) & bug
Location: FW, Aabenraa
BW: -

BB Sumo DL
01 x 08 @ 140kg
02 x 06 @ 150kg
Legit's super fede dødløft-træning i går, gjorde mig FUCKING tændt på at køre øvelsen lidt igen

BB BOR
01 x 12 @ 60kg
01 x 09 @ 70kg
01 x 08 @ 70kg

DB One-arm Rows
03 x 10 @ 42kg

BB MP
01 x 10 @ 50kg
01 x 05 @ 60kg
01 x 08 @ 50kg

Standing DB One-arm Shoulder Press
01 x 09 @ 22kg
02 x 07 @ 24kg

DB Lateral Raises
01 x 12 @ 16kg
01 x 11 @ 16kg
01 x 12 @ 14kg

Ab Wheel Rollouts
01 x 15 @ BW
02 x 12 @ BW

Cable Pallof Horisontal Press m/4 sek. hold
03 x 03 @ 16,25

Knæekstension, bagkæde & læg
Location: Studie 91
BW: 99,9 kg <100 kg!

BB FSQ m/BB-grip & heel board
01 x 05 @ 80kg
01 x 02 @ 90kg m/bælte
01 x 04 @ 80kg

Lever Hack SQ (plate loaded)
01 x 08 @ 80kg
01 x 10 @ 80kg
01 x 15 @ 70kg

Lever Leg Extensions
01 x 13 @ 130
01 x 11 @ 130
01 x 12 @ 120

BB SLDL
01 x 15 @ 80kg
01 x 11 @ 100kg
01 x 09 @ 100kg

Hypers
03 x 15 @ BW +20kg

Standing Lever Calf Raises
01 x 16 @ 180
01 x 11 @ 180
01 x 11 @ 160

Seated Lever Calf Raises
01 x 11 @ 4 skiver
02 x 12 @ 4 skiver

Trække (ver), presse (iso) & bug
Location: Studie 91
BW: 99,9 kg

OHWG Chin-ups
01 x 08 @ BW
01 x 06 @ BW
01 x 05 @ BW

PCG Pull-ups
01 x 07 @ BW
01 x 06 @ BW
01 x 08 @ BW

DB Rear Lateral Raises
01 x 13 @ 17,5kg
01 x 11 @ 17,5kg
01 x 14 @ 15kg

BB CGBP
01 x 06 @ 80kg
01 x 07 @ 80kg
01 x 06 @ 80kg

BB Skull-crushers
01 x 11 @ 40kg
01 x 09 @ 40kg
01 x 10 @ 40kg

Cable Pushdowns
02 x 11 @ 35
01 x 12 @ 35

Planke
03 x 1 min. m/30 sek. RBS

Energiniveauet til træningspassene er meget lavt for tiden, så jeg øger mit daglige kcal-indtag med 300 kcal fra i morgen, samt begynder på kreatin igen. Det betyder at jeg kommer til at ende ud med ca. 3.500 kcal dagligt og spiser efter følgende kostplan:

Træningen fra i går:

Presse (hor), trække (iso) og bug (flex/rot)
Location: Studie 91
BW: 100,5 kg

BB BP
01 x 06 @ 100kg
01 x 05 @ 100kg
01 x 04 @ 100kg
01 x 05 @ 100kg
01 x 04 @ 100kg

DB IBP
01 x 05 @ 40kg
01 x 07 @ 35kg
01 x 08 @ 30kg
01 x 10 @ 25kg

Dips
01 x 09 @ BW
02 x 07 @ BW

EZ-bar Curls
01 x 11 @ 45kg
01 x 07 @ 50kg
01 x 08 @ 45kg

DB Alt. Curls
01 x 09 @ 22,5kg
01 x 08 @ 22,5kg
01 x 12 @ 20kg

Hanging Leg-raises
03 x 12 @ BW

Kneeling Cable Alt. Twisting Crunches
03 x 12 @ 80

Hofteekstension, bagkæde & læg
Location: Studie 91
BW: 101 kg

BB Back SQ m/heel board
01 x 09 @ 100kg (1 forced rep)
01 x 05 @ 110kg
01 x 06 @ 100kg

Lever 45-degree Angled Leg Press (plate loaded)
03 x 15 @ 250kg

BB Bulgarian Split SQ m/VL-grip
01 x 12 @ 30kg
01 x 08 @ 40kg
01 x 08 @ 50kg

Russian GHR
01 x 08 @ BW
01 x 07 @ BW
01 x 05 @ BW

Lever Prone Leg Curls
02 x 08 @ 80
01 x 12 @ 70

Seated Lever Calf Raises
01 x 16 @ 4 skiver
01 x 13 @ 4 skiver
01 x 11 @ 4 skiver

Standing Lever Calf Raises
01 x 11 @ 180
01 x 14 @ 180
01 x 11 @ 180

Trække (hor), presse (ver) & bug
Location: Studie 91
BW: 100 kg

BB Sumo DL
01 x 08 @ 140kg
02 x 06 @ 150kg

BB BOR
01 x 10 @ 70kg
01 x 08 @ 70kg
01 x 10 @ 60kg

DB One-arm Rows
01 x 10 @ 50kg
01 x 10 @ 52,5kg m/straps
01 x 10 @ 50kg

BB MP
01 x 08 @ 50kg
02 x 06 @ 55kg

Standing DB One-arm Shoulder Press
01 x 09 @ 20kg
01 x 08 @ 22,5kg
01 x 10 @ 20kg

DB Lateral Raises
03 x 12 @ 15kg

Sidebends
03 x 12 @ BW

Har skiftet mening med kosten Er gået tilbage til de 3.200 kcal - vil gerne lidt længere ned i fedt%

Knæekstension, bagkæde & læg
Location: Studie 91
BW: 101,5 kg - Cheatede med æblekage i går aftes

BB FSQ m/BB-grip & heel board
02 x 08 @ 60kg
01 x 06 @ 60kg

Lever Hack SQ (plate loaded)
02 x 06 @ 80kg
01 x 15 @ 60kg

Elendig FSQ & Hack SQ i dag

Lever One-legged Leg Extensions
01 x 20 @ 50
02 x 12 @ 70

BB SLDL
01 x 12 @ 90kg
02 x 10 @ 100kg

Hypers
03 x 15 @ BW +20kg

Seated Lever Calf Raises
02 x 12 @ 6 skiver
01 x 10 @ 6 skiver

Standing Lever Calf Raises
01 x 12 @ 200
02 x 10 @ 220

Trække (ver), presse (iso) & bug
Location: Studie 91
BW: 102,3 kg

A1 Super sæt - PCG Pull-ups
01 x 09 @ BW
01 x 07 @ BW
01 x 06 @ BW

A2 Super sæt - Dips
01 x 13 @ BW
01 x 11 @ BW
01 x 10 @ BW

B1 Super sæt - OHWG Cable Pulldowns
03 x 12 @ 65

B2 Super sæt - Cable Pushdowns
02 x 12 @ 40
01 x 10 @ 40

BB Skull-crushers
01 x 07 @ 50kg
01 x 06 @ 50kg
01 x 08 @ 50kg

DB Prone Rear Lateral Raises
01 x 12 @ 15kg
01 x 11 @ 17,5kg
01 x 10 @ 17,5kg

Hanging Leg-raises (T2B)
01 x 09 @ BW
01 x 07 @ BW
01 x 06 @ BW

Presse (hor), trække (iso) og bug (flex/rot)
Location: Studie 91
BW: 101,6 kg

BB BP
01 x 08 @ 95kg
02 x 06 @ 100kg

DB BP
01 x 08 @ 40kg
01 x 06 @ 40kg
01 x 07 @ 37,5kg

BB IBP
03 x 08 @ 70kg

BB Curls
01 x 10 @ 45kg
01 x 06 @ 50kg
01 x 08 @ 45kg

DB Alt. Curls
01 x 10 @ 20kg
01 x 09 @ 20kg
01 x 11 @ 20kg

Hanging Leg-raises
01 x 12 @ BW
01 x 09 @ BW
01 x 07 @ BW

Kneeling Cable Alt. Twisting Crunches
03 x 12 @ 80

Hofteekstension, bagkæde & læg
Location: FW, Haderslev
BW: -

BB Back SQ m/heel board
01 x 05 @ 105kg
01 x 04 @ 105kg
01 x 07 @ 100kg

Lever 45-degree Angled Leg Press (plate loaded)
01 x 12 @ 240kg
01 x 12 @ 260kg
01 x 09 @ 280kg

BB Walking Lunges
01 x 12 @ 65kg
02 x 08 @ 75kg

Russian GHR
03 x 08 @ BW

Lever Prone Leg Curls
01 x 09 @ 130
01 x 08 @ 130
01 x 10 @ 110

Seated Lever Rotary Calf
01 x 12 @ 210
01 x 12 @ 230
01 x 12 @ 250
03 x 12 @ 270

Trække (hor), presse (ver) & bug
Location: Studie 91
BW: 100,3 kg

BB Sumo DL
01 x 08 @ 140kg
01 x 05 @ 150kg
01 x 06 @ 150kg

BB BOR
01 x 10 @ 75kg
01 x 08 @ 85kg
01 x 07 @ 85kg

DB One-arm Rows
01 x 10 @ 50kg
01 x 10 @ 52,5kg
01 x 08 @ 55kg m/straps

BB MP
01 x 08 @ 55kg
01 x 05 @ 60kg
01 x 07 @ 55kg

Standing DB One-arm Shoulder Press
01 x 10 @ 20kg
02 x 08 @ 22,5kg

DB Lateral Raises
01 x 12 @ 15kg
02 x 09 @ 17,5kg

Sidebends
03 x 12 @ BW

Træningen fra i går:

Knæekstension, bagkæde & læg
Location: Studie 91
BW: 100,7 kg

BB FSQ m/BB-grip & heel board
03 x 06 @ 70kg

Lever Hack SQ (plate loaded)
01 x 08 @ 80kg
01 x 08 @ 100kg m/knee wraps
01 x 06 @ 120kg m/knee wraps

Lever Leg Extensions
03 x 12 @ 130

BB SLDL
01 x 12 @ 90kg
02 x 10 @ 100kg

Hypers
01 x 12 @ BW +10kg
02 x 10 @ BW +15kg

Seated Lever Calf Raises
01 x 12 @ 6 skiver
01 x 11 @ 6 skiver
01 x 09 @ 6 skiver

Standing Lever Calf Raises
01 x 11 @ 220
01 x 12 @ 220
01 x 11 @ 220

Trække (ver), presse (iso) & bug
Location: Studie 91
BW: 100 kg

A1 Super sæt - OHWG Chin-ups
01 x 09 @ BW
01 x 05 @ BW +10kg
01 x 07 @ BW

A2 Super sæt - Dips
01 x 12 @ BW
01 x 09 @ BW +10kg
01 x 06 @ BW +20kg

B1 Super sæt - BB Skull-crushers
01 x 08 @ 50kg
01 x 07 @ 50kg
01 x 09 @ 45kg

B2 Super sæt - PCG Cable Pulldowns
01 x 08 @ 75
01 x 08 @ 70
01 x 10 @ 65

C1 Super sæt - Cable Pushdowns
01 x 09 @ 40
01 x 08 @ 40
01 x 11 @ 35

C2 Super sæt - DB Prone Rear Lateral Raises
01 x 12 @ 15kg
02 x 12 @ 12,5kg

Planke
03 x 1 min. m/30 sek. RBS

Der har været rimelig meget 'go' på i denne uge, så har først fået tid til at logge nu her - og tog en off-dag i går, grundet tidspres Men her er i hvert fald træningen fra i mandags:

Presse (hor), trække (iso) og bug (flex/rot)
Location: CCS Training Center, Odense
BW: -

BB BP
01 x 08 @ 90kg
01 x 04 @ 100kg
01 x 06 @ 90kg

BB Decline BP
01 x 08 @ 90kg
01 x 07 @ 90kg
01 x 11 @ 80kg

Lever Chest Press (plate loaded)
01 x 12 @ 70kg
02 x 08 @ 80kg

DB Alt. Curls
01 x 12 @ 22kg
01 x 08 @ 24,5kg
01 x 09 @ 24,5kg

Lever One-arm Preacher Curls (plate loaded)
01 x 07 @ 25kg
01 x 09 @ 20kg
01 x 12 @ 15kg

Hanging Leg-raises
02 x 12 @ BW
01 x 10 @ BW

Cable Pallof Horisontal Press m/4 sek. hold
03 x 06 @ 15

Hofteekstension, bagkæde & læg
Location: Studie 91
BW: 100,4 kg

BB Back SQ m/heel board
01 x 06 @ 100kg
01 x 04 @ 120kg m/knee wraps & bælte
01 x 06 @ 100kg

Lever 45-degree Angled Leg Press (plate loaded)
01 x 12 @ 250kg
02 x 08 @ 300kg

BB Walking Lunges
01 x 12 @ 60kg
02 x 12 @ 70kg

Russian GHR
01 x 10 @ BW
02 x 07 @ BW

A1 Super sæt - Lever Prone Leg Curls
01 x 07 @ 80
01 x 10 @ 70
01 x 11 @ 70

A2 Super sæt - Seated Lever Calf Raises
02 x 12 @ 6 skiver
01 x 10 @ 6 skiver

Standing Lever Calf Raises
01 x 12 @ 220
01 x 11 @ 220
01 x 12 @ 200

Trække (hor), presse (ver) & bug
Location: FW, Aabenraa
BW: -

BB BOR
01 x 12 @ 70kg
01 x 08 @ 80kg
01 x 07 @ 80kg

DB One-arm Rows
03 x 12 @ 42kg

Cable Face-pulls m/reb
01 x 12 @ 50
01 x 12 @ 60
01 x 09 @ 70

BB MP
01 x 07 @ 60kg
01 x 05 @ 60kg
01 x 05 @ 55kg

Standing DB One-arm Shoulder Press
01 x 09 @ 20kg
02 x 08 @ 22kg

DB Lateral Raises
01 x 12 @ 16kg
02 x 10 @ 18kg

Ab Wheel Rollouts
03 x 12 @ BW

Knæekstension, bagkæde & læg
Location: Studie 91
BW: 101,1 kg

BB FSQ m/BB-grip & heel board
01 x 06 @ 70kg
01 x 07 @ 70kg
01 x 06 @ 70kg (2 forced reps)

BB Sumo DL
01 x 08 @ 140kg
01 x 06 @ 150kg
01 x 04 @ 160kg m/bælte

Lever Hack SQ (plate loaded)
01 x 08 @ 80kg
01 x 08 @ 100kg m/knee wraps
01 x 03 @ 130kg m/knee wraps (1 forced rep)

BB SLDL
01 x 12 @ 90kg
01 x 08 @ 110kg
01 x 09 @ 110kg

Hypers
01 x 12 @ BW +10kg
02 x 10 @ BW +15kg

Seated Lever Calf Raises
01 x 12 @ 6 skiver
02 x 09 @ 6 skiver

Standing Lever Calf Raises
01 x 11 @ 220
01 x 12 @ 220
01 x 11 @ 220

Jeg er fuldstændig ødelagt i benene nu her! Kan mærke at styrken og energien stille og rolig begynder, at vende tilbage igen efter en længere periode, hvor den har dykket til virkelig svagt niveau

Trække (ver), presse (iso) & bug
Location: Studie 91
BW: 100,7 kg

PCG Pull-ups
01 x 11 @ BW
01 x 08 @ BW
01 x 06 @ BW

OHWG Cable Pulldowns
01 x 09 @ 70
01 x 07 @ 75
01 x 08 @ 70

DB Rear Lateral Raises
01 x 12 @ 17,5kg
02 x 12 @ 20kg

Dips
01 x 11 @ BW +10kg
01 x 06 @ BW +20kg
01 x 08 @ BW +10kg

EZ-bar Skull-crushers
01 x 08 @ 55kg (1 forced rep)
01 x 07 @ 55kg (1 forced rep)
01 x 06 @ 55kg (1 forced rep)

Cable Pushdowns
01 x 09 @ 45
01 x 07 @ 45
01 x 08 @ 40

Hanging Leg-raises
01 x 12 @ BW
01 x 09 @ BW
01 x 08 @ BW

Presse (hor), trække (iso) og bug (flex/rot)
Location: CCS Training Center, Odense
BW: -

BB BP
01 x 08 @ 90kg
01 x 07 @ 90kg
01 x 06 @ 90kg

BB Incline BP
01 x 10 @ 60kg
01 x 07 @ 70kg
01 x 06 @ 70kg

DB Decline BP
02 x 08 @ 35kg
01 x 07 @ 35kg

EZ-bar Curls
01 x 09 @ 45kg
01 x 07 @ 45kg
01 x 12 @ 35kg

DB Alt. Hammer Curls
01 x 06 @ 24,5kg
01 x 08 @ 22kg
01 x 07 @ 22kg

Lever AbCoaster
03 x 12 @ 30kg

Incline Alt. Twisting Crunches
01 x 10 @ BW
02 x 08 @ BW

Hofteekstension, bagkæde & læg
Location: Studie 91
BW: 101,2 kg

BB Back SQ m/heel board
01 x 06 @ 100kg
01 x 05 @ 120kg m/knee wraps & bælte
01 x 02 @ 140kg m/knee wraps & bælte

Lever 45-degree Angled Leg Press (plate loaded)
01 x 12 @ 250kg
02 x 12 @ 300kg

BB Walking Lunges
01 x 12 @ 60kg
02 x 08 @ 80kg

Russian GHR
01 x 10 @ BW
01 x 07 @ BW
01 x 06 @ BW

Lever Prone Leg Curls
02 x 12 @ 70
01 x 11 @ 70

Seated Lever Calf Raises
03 x 12 @ 6 skiver

Standing Lever Calf Raises
01 x 12 @ 240
01 x 12 @ 250
01 x 10 @ 260

Trække (hor), presse (ver) & bug
Location: CCS Training Center, Odense
BW: -

BB BOR
01 x 10 @ 75kg
01 x 07 @ 80kg
01 x 08 @ 80kg

Lever Prone T-bar Rows (plate loaded)
01 x 10 @ 60kg
01 x 12 @ 60kg
01 x 09 @ 70kg

DB Rear Lateral Raises
01 x 12 @ 18kg
01 x 12 @ 20kg
01 x 12 @ 22kg

BB MP
01 x 06 @ 60kg
02 x 05 @ 60kg

DB Lateral Raises
01 x 12 @ 17kg
02 x 10 @ 20kg

Standing DB One-arm Shoulder Press
01 x 12 @ 20kg
02 x 09 @ 22kg

Planke
03 x 1 min. m/30 sek. RBS

Knæekstension, bagkæde & læg
Location: Studie 91
BW: 100,7 kg

BB FSQ m/BB-grip & heel board
01 x 08 @ 70kg
01 x 04 @ 80kg
01 x 06 @ 70kg

BB Sumo DL
01 x 08 @ 150kg m/bælte
01 x 06 @ 160kg m/bælte
02 x Missede forsøg på 190kg m/bælte
01 x 02 @ 180kg m/bælte

Lever Hack SQ (plate loaded)
01 x 03 @ 100kg
01 x 12 @ 100kg m/knee wraps
01 x 02 @ 100kg
DA-FUQ! Der er noget af en forskel på, om jeg bruger knee wraps eller ej

Lever Leg Extensions
03 x 12 @ 130

BB SLDL
01 x 11 @ 100kg
01 x 07 @ 110kg
01 x 06 @ 110kg

Seated Lever Calf Raises
01 x 12 @ 6 skiver
02 x 08 @ 7 skiver

Standing Lever Calf Raises
01 x 12 @ 250
01 x 09 @ 260
01 x 11 @ 260

Et fedt træningspas! Kørte lidt MACHO-STYLE overfor Legit, men overvurderede mig selv fuldstændig i Hack SQ og de 190kg DL Men det går tydeligt fremad med styrken og muskelopbygningen, efter jeg er begyndt på kreatin og øget kcal-indtaget Og holder kropsvægten nogenlunde, hvilket passer mig rigtig godt!

Trække (ver), presse (iso) & bug
Location: Studie 91
BW: -

PCG Pull-ups
01 x 08 @ BW +10kg
01 x 04 @ BW +20kg
01 x 06 @ BW +10kg

OHWG Cable Pulldowns
01 x 09 @ 75
01 x 08 @ 75
01 x 10 @ 70

BB Upright Rowings
01 x 12 @ 55kg
01 x 11 @ 55kg
01 x 12 @ 50kg

Dips
01 x 10 @ BW +10kg
02 x 06 @ BW +20kg

Triceps-bar Skull-crushers
01 x 07 @ 55kg (4 forced reps)
02 x 07 @ 50kg

Cable Pushdowns
01 x 07 @ 45
01 x 10 @ 40
01 x 08 @ 40

Hanging Leg-raises
01 x 10 @ BW
02 x 08 @ BW

Presse (hor), trække (iso) og bug (flex/rot)
Location: CCS Training Center, Odense
BW: -

BB BP
01 x 10 @ 90kg
02 x 06 @ 100kg

BB Incline BP
02 x 06 @ 80kg
01 x 08 @ 70kg

BB Decline BP
02 x 07 @ 90kg
01 x 09 @ 80kg

DB Alt. Curls
01 x 12 @ 22kg
02 x 08 @ 24,5kg

EZ-bar Curls
01 x 10 @ 45kg
01 x 08 @ 45kg
01 x 08 @ 40kg

Og til sidst, to hjerneskade hårde TRX-øvelser til core-muskulaturen!

Hofteekstension, bagkæde & læg
Location: Studie 91
BW: 101,3 kg

BB Back SQ m/heel board
01 x 08 @ 100kg
01 x 06 @ 120kg m/knee wraps & bælte
01 x 03 @ 140kg m/knee wraps & bælte (1 forced rep)
01 x 06 @ 100kg

Lever 45-degree Angled Leg Press (plate loaded)
03 x 12 @ 300kg

BB Walking Lunges
01 x 12 @ 80kg
01 x 08 @ 80kg

Russian GHR
01 x 11 @ BW
01 x 08 @ BW
01 x 07 @ BW

Lever Prone Leg Curls
01 x 10 @ 80
01 x 07 @ 80
01 x 10 @ 70

Seated Lever Calf Raises
01 x 12 @ 6 skiver
02 x 08 @ 7 skiver

Standing Lever Calf Raises
01 x 12 @ 250
01 x 08 @ 260
01 x 11 @ 250