7. Oktober - Ben

Squat - 10x90kg, 10x90kg, 10x90kg, 10x90kg
Walking barbell lunges - 10x34kg, 10x34kg, 10x34kg, 10x34kg
Romanian deadlift - 10x75kg, 10x80kg, 10x80kg, 10x80kg
Calf-raises . 15x95kg, 15x95kg, 15x95kg

Hanging leg raises - 10xBW, 10xBW, 10xBW
Stativ fis - 10xBW, 10xBW

8. Oktober - Skuldre og arme

Seated shoulder press - 10x20kg, 10x20kg, 10x20kg
Lateral raises - 10x7,5kg, 10x7,5kg, 10x10kg
Upright rows - 10x30kg, 10x25kg, 10x25kg

Hammer curls - 10x17,5kg, 10x17,5kg, 10x20kg, 10x20kg
supersettet med;
Skullcrushers - 10x25kg, 10x27,5kg, 10x27,5kg, 10x27,5kg

Chinups - 10xBW, 10xBW, 10xBW
Weighted dips - 10xBW+10kg, 10xBW+10kg, 10xBW+10kg

8. Oktober - Bryst og ryg

Bench press - 5x70kg, 5x75kg, 5x80kg, 5x80kg, 5x80kg
Dumbbell press - 8x30kg, 5x30kg, 5x30kg, 5x30kg, 5x30kg
Incline dumbbell press - 5x22,5kg, 5x25kg, 5x25kg, 5x25kg, 5x25kg

Corner rows - 8x70kg, 8x70kg, 8x70kg
Pullups - 6xBW, 6xBW, 6xBW
Dumbbell rows - 10x30kg --> 8x27,5kg --> 6x25kg

11. Oktober - Ben

Squat - 5x100kg, 5x100kg, 5x100kg, 5x100kg, 5x100kg
Walking lunges - 10x34kg, 10x34kg, 10x34kg
Romanian deadlift - 10x80kg, 10x80kg, 10x80kg
Calf-raises - 15x100kg, 15x100kg, 15x100kg

Hanging legraises - 10xBW, 12xBW, 12xBW

12. Oktober - Arme og Skuldre

Chinups - 10xBW, 10xBW, 10xBW
Closegrip pulldows - 12x45kg, 10x55kg, 12x60kg
Hammercurls - 10x15kg, 10x15kg, 10x17,5kg

Frenchpress - 10x26,5kg, 10x26,5kg, 10x29kg, 6x34kg - Shiiiiit :-)
Pushdowns - 10x25kg, 10x30kg, 10x30kg
Dips - 10xBW+5kg, 10xBW+5kg, 10xBW+5kg

Shoulder press - 10x20kg, 10x20kg, 10x17,5kg
Rear lateral raises - 10x12,5kg, 10x12,5kg, 10x12,5kg
Arnold press - 10x15kg, 10x15kg, 10x15kg

Hej væææænner... Jeg har trænet godt, så det skriver jeg lige heeeer :D:D:D:D:D:D:D:D:D

Tirsdag d. 10/4 - BEN_RYG_BICEPS!!!!!!

Squat - 5x5@100bobs
DØDLØFT! - 5x5@110bobs
Leg extensions - 3xlort
supersetted med:
Corner rows - 3x10@60uden stang <3
Pullups - 3x10@BW
Seated cable rows - 3x10@55kg
DB curls - 3x8@18kg
DB hammer curls - 3x8@16kg
Barbell curls - ????


Fredag d. 13/04 BRYST_SHOULDERS_TRICEPS!

DB bench press - 6x30kg, 6x32kg, 5x34kg
BB bench press - 5x5@82,5kg
Decline flyers - 3x10x16kg
Incline DB press - 3x10@26kg - ikke mere saft
Cable flyers - 4x12@12,5kg
Military press - 10x40kg, 10x40kg, 8x42,5kg!! Bedste indtil nu :-)
Seated DB press - 3x10@22kg
DB raises? - 3x10@12kg
Overhead rope extensions - 3x10@17,5kg
French press - 4x6@31,5
Weighted dips - 3x6@12kg - HEEEL død!

To VIRKELIG motiverende træninger, som virkelig giver lyst til mere tung træning fremover! Rammer centret igen imorgen for at nakke mine ben <3<<3<3<3

14-04-2012
BEN_RYG_BICEPS

Squat - 6x60kg,6x100,6x105,6x100,5x100
Front squat - 3x10@60kg
Dødløft - 4x6@110kg
Corner rows - 4x6@60kg-uden stang
Pullups - 10xBW, 10xBW, 8xBW
Pulleys - 8x50kg ---> 8x40kg ---> 8x30kg
DB curls - 3x10x18kg
BB curls 3x10x30kg
Hammer curls - 10x16kg, 10x18kg, 10x20kg

17-04-2012
BRYST_SKULDRE_TRIPS!

BB Bench - 10x60kg, 5x5@82,5kg
Incline BB bench - 8x60kg, 6x65kg, 6x65kg
DB Bench - 4x6@32kg
Decline flyers - 3x10@16kg
Cable flyers - 3x12@12,5kg

Military perss - 8x40kg, 6x42,5kg, 8x42,5kg
Shoulder press - 3x10@22kg
Standing reverse flyers - 2x12@10kg

Dips - 3x10@BW
Overhead rope extensions - 3x10@17,5
Push downs - 2x10@25kg - helt færdig :-)

18-04-2012
BEN_RYG_BICEPS!

Squat
10@60kg
5x5@105kg

Døde løft
10x60kg
5x5@120kg
1x150kg - fy for satan

Romanian deadlift
3x10@95kg

Pullups
3x10@BW

BOBR
4x10@60kg

BB Curls
3x10@30kg

Hammer curls
3x10@17,5kg

20-04-2012
BRYST_SKULDRE_LIDT! TRICEPS

Bænkpres

12x60kg
5x80kg
5x80kg
5x80kg
5x82,5kg
4x85kg
4x87,5
4x90kg
2x100kg

Inc DB pres

10x24kg
10x26kg
10x28kg

Flyers

10x16kg
10x16kg
10x16kg

Cable flyers

10x12,5kg
10x12,5kg
10x12,5kg

Military press

10x40kg
10x40kg
10x40kg

Seated DB press

8x22kg
8x22kg
8x22kg

Dips

12xBW
10xBW
8xBW
8xBW

Avavav for en led karl ...