NiklasO's log

Week 3 - day 1

SDH

A1 - BP
4x5@100kg
1x7@100kg

A2 - seated rows
5x5@50kg

B - Legpress
5x5@100

C1 - Dips
4x12@bw

C2 - pulldowns closegrib
4x10@65

D - romanian DL
3x10@80kg

+ lidt calves, guns, pecs

cardio = 200 kcal.

Week 3 - day 2

SDH

A - Romanian DL
5x5@90kg

B1 - BP
4x9@85kg

B2 - BOR
4x10@50kg

C - Legpress
3x10@80

D1 - Dips
5x5@bw+5kg

D2 - Pulldowns closegrib
5x5@75

+ lidt løst calves og guns

20 min. cardio

Har fået de sindsygeste DOMS af det SDH!

Week 3 - day 3

SDH

BP
5x5@100kg

Seated rows
5x5@55

DL
3x8@80kg <-- kroppen trænger til en dags hvile

Dips
4x10@BW

Pulldowns closegrib
4x10@65

BB curls
3x-8-10@27kg

Leg extensions
5x5@55

+ lidt calves & ABS!

cardio = 200 kcal.

Er lige kommet hjem fra en uges badeferie, så nu skal jeg smedes igen

- starter på noget fullbody 3 gange om uegn + en masse cardio så jeg kan blive strandklar

Fullbody

Week 1 Day 1

DL
5x5@92,5kg

BP
4x10@80kg <-- den uges ferie, har taget hårdt på styrken, men den vænner jo nok snart tilbage :oops:

BOR
4x10@50kg

Incline DB press
4x10@22kg

Pulldowns wide-grib
2x10@65
2x10@60

A1 - DB flyers
2x15@12kg

A2 - upright rows
2x15@25kg

+ lidt calves og abs.

Var virkelig godt at få trænet ordenligt igennem, men badeferien kan godt nok mærkes på styrken.
Men jeg satser på at den er tilbage om 1-2 uger

Fullbody

Week 1 Day 2
Rode-træning

SQ
1x10@60kg
2x8@100kg

BP
1x10@60kg
1x8@85
1x8@90
1x6@@95
1x5@100kg

Corner rows
1x12@40
2x10@50
2x15@55

Incline BP
2x10@60kg
2x10@65kg

Pulldowns
1x10@60
1x10@65
1xDropset

30min. svømning

- god pump efter træning og lækkert at slutte af med svømning

Fullbody

Week 1 Day 3

SQ
5x100
5x100
5x100
5x102,5
5x107,5
- god teknik i alle sæt

BP
5x5@100

Pulldowns
5x5@75

Dips
4x6@BW+10

Seated Rows
4x6@50

+ abs

10min cardio.

Fullbody

Week 1 day 4

rodetræning

Fullbody

Week 2 day 1

DL
5x5@95kg

BP
10x80
10x82,5
10x85
8x90

BOR
4X10@52kg

Incline DB press
4x10@24kg

pulldowns (wide)
2x10@65kg
2x10@60kg

A1. DB flyers
2x13@12kg

A2. Upright rows
2x15@25kg

+ 15min cardio.

Fullbody

Week 2 day 2

SQ
5x100
5x100
5x102,5
5x102,5
5x105

BP
4x5@100kg
1x6@100kg

pulldowns
3x5@75
2x5@80

Dips
4x6@BW+10kg

Seated rows
2x6@50

BOR
2x8@60

+ 15min cardio

rodetræning igen i fredags, pga. distortion

Fullbody

Week 3 Day 1

DL
1x5@90
4x5@95

BP
10x82,5
9x85
10x82,5
10x82,5

Pulldowns
10x65
10x65
10x60
10x60

Incline DB press
10x20
10x20
10x22,5
10x22,5

BOR
10x45
10x45
10x47,5
10x50
10x50

+ triceps

- holdt 60-80 sek mellem alle sets

Fullbody

Week 3 day 2
BP
5x5@100

SQ
5x80
5x5@100

Pulldowns
5x75
5x75
3x5@80

Dips
4x6@BW+10kg

BOR
7x60kg
3x6@62,5kg

GUNS
4x10@27kg

Ab machine
3x10@65

Fullbody

Week 3 day 3

Rodetræning

SQ
10x90
10x95
10x100

calves
3x10@45

DB press
10x16
10x22
10x26
10x22
10x22

BOR
10x40
10x45
10x45
10x45
10x60

Incline BP
3x10@60

Pullups
10xbw
8xbw
7xbw
8xbw

Flyers machine
1xdropset

Pulldowns
1xdropset

BB curls
3x10@25

Cardio = 15min.

Crunch
3x12@bw+10kg

Fullbody

week 3 day 4

DL
5x80
5x95
5x100
5x100
5x105
5x105

BP
3x10@82,5
7x82,5

one arm rows
4x10@24

dips
4x10@bw+5kg

pullups
7xbw
7xbw
8xbw
7xbw

Shoulder DB press
3x8@16

BB curls
3x10@25

ab machine
3x10@65

- korte pauser ml. set

Fullbody

Week 4 Day 1

DL
5x5@100

BP
4x10@82,5

Pulldowns
3x10@65
1x10@60

Incline DB
4x10@22

BOR
4x10@50

A1. Flyers
2x10@14

A2. Upright rows
2x10@27

+ calves, guns, abs

Fullbody

Week 4 Day 2

ROD

BP
8x90
8x95
8x95
6x95

SQ
3x10@90

One arm rows
4x10@24

Cable crossovers
12x17
10x22
10x20
10x20

Pulldowns
2x10@65
2x10@60

Dips
5x10-12@BW

Upright Rows
5x10@27

Crunch
3x10@bw+10kg

Fullbody

Week 4 Day 3

BP
5x60
5x80
5x100
5x100
5x100
5x102,5
5x102,5

SQ
5x100
5x100
5x100
6x100
5x100

Pulldowns
5x75
9x75
5x80
5x80
6x80

Dips
4x6@BW+10kg

BOR
8x60
7x60
7x62,5
7x62,5

+ calves,guns, Abs

WSB Hybrid - Bodybuilding
Max Effort SQ/DL

SQ - max eff.
6x60
6x70
6x80
6x90
6x95
6x100

A1. Close grib pulldowns
5x10@60

A2. BB rows
5x6@45

Legpress
4x10@80

pullups
4xmax

calves
3x10@45

BB curls
4x10@27

WSB Bodybuilding Hybrid
Max Effort - BP

BP
6x60
6x70
6x80
6x90
6x95
4x100

DB press
8x22
8x24
8x24
8x24

A1. DB Flyers
5x10@12

A2. Close grib BP
5x6@50

DB laterial raise
4x8@9

Weighted crunch
3x12@BW+10

WSB Hybrid - Bodybuilding
Volumen SQ

SQ
6x6@80

DL
6x6@75

one arm rows
5x6@28

pullups
9xbw
10xbw
6xbw
7xbw
7xbw

leg ext.
4x10@45

low row machine
4x10@60

BB curls
4x8@27

WSB Hybrid - Bodybuilding
Volumen BP

BP
6x6@80

Military press
2x6@20
4x6@25

Closegrib BP (smith)
4x5@60
1x5@65

Dips
3x10@bw
2x8@bw

Rear DB laterials
4x8@6

Weighted crunch
3x12@BW+10kg

WSB Hybrid - Bodybuilding
Max eff. SQ
Week 2

SQ
6x60
6x80
6x85
6x90
6x97,5
6x102,5

A1. Close grib pulldowns
4x10@60
1x10@55

A2. BB rows
5x6@45

Legpress
2x10@80
2x10@70

Pullups
4xmax

Calves
3x10@40

Preacher curls
4x10@27,5

WSB Hybrid - Bodybuilding
Max effort - BP

BP
6x60
6x80
6x85
6x92,5
5x97,5
4x100 <--- skidt!

DB press
4x8@24

A1. DB flyers
2x10@12
2x10@13

A2. Close grib BP *smith
4x10@50

DB laterial raise
8x9
10x9
10x10
8x10

+ lidt guns og 40 pushups

WSB Hybrid - Bodybuilding
Volumen SQ/DL

DL
6x6@80 (1min pause)

SQ
6x6@80 (1min pause)

DB rows
5x6@30

Pullups
7@bw
8@bw
5@bw (god excentrisk)
6@bw (god excentrisk)
5@bw (god excentrisk)

Leg extensions
8@45
3x10@40

BOR
4x7@60

BB curls
4x8@27

WSB Hybrid - Bodybuilding
Volumen BP/Military

Military press
6x6@30 (1min pause)

BP
6x6@80(1min pause)

Close grib BP lockouts (smith)
5x5@60

Dips
10xBW
10xBW
9xBW
8xBW
11xBW

Rear DB laterial raise
4x8@6

Incline press machine
3x10@45

Flyers machine
1xdropset

weighted crunch
3x12@BW+10

WSB Hybrid - Bodybuilding
Max Effort SQ - Week 3

SQ
6x60
6x80
6x87,5
6x95
6x102,5
6x107,5

A1. Close grib pulldowns
1x10@65
1x10@60
1x8@60
2x10@55

A2. BOR
5x6@55

Legpress
2x10@80'
2x10@70

Pulldowns wide grib
4x10@60

Calves
3x10@45

BB curls
4x10@25

Laterial DB raise
3x8@10

WSB Hybrid - Bodybuilding
Max Effort BP

BP
6x60
6x80
6x85
6x90
6x95
5x100 <-- går snart amok over jeg har tabt så meget styrke! skifter ME-øvelse i næste uge..

DB press
8x24
8x26
8x28
8x28

A1. DB flyers
5x10@14

A2. Close grib BP (smith)
5x5@60

Laterial raise
4x8@9

weighted crunch
3x10@BW+10

triceps
4 sæt

Rows
3 sæt

WSB Hybrid - Bodybuilding
Volumen SQ/DL

SQ
6x6@80

DL
5x6@80

DB rows
4x6@30
1x10@30

Pullups
10xbw
9xbw
8xbw
7xbw
6xbw

Leg ext.
1x10@45
3x10@40

+ guns

WSB Hybrid - Bodybuilding
Volumen BP/Military

- glemte at logge

WSB Hybrid - Bodybuilding
Max Effort SQ - Week 4

SQ
6x60
6x90
6x95
6x100
6x105
6x105

A1. Close grib pulldowns
5x10@60

A2. BOR
5x6@55

Legpress
1x10@80'
3x10@70

Pullups
10xbw
8xbw
7xbw
7xbw

BB curls
4x10@25

Calves
3x10@45

rows (machine)
2x10@40
1x7@50

NiklasO's log

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