13. april 2014
A1. Barbell bench press T:20X0 R:10
10x70kg
10x70kg
10x60kg
10x60kg
10x60kg
10x55kg
10x55kg
10x55kg
10x55kg
10x55kg
A2. Bent-over row T:20X0 R:90
10x50kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
B1. Military press T:20X0 R:10
10x30kg
10x30kg
10x30kg
B2. Standing DB lateral raise T:20X0 R:90
15x4kg
15x4kg
15x4kg
C1. Pull ups T:20X0 R:10
5xbw
4xbw
3xbw
C2. Standing DB curls T:20X0 R:90
10x12kg
10x12kg
10x12kg
D. Decline crunches T:20X0 R:60
20xbw
15xbw
15xbw
E. Leg extensions T:20X0 R:60
10x67.5kg
10x67.5kg
10x67.5kg
10x67.5kg
10x67.5kg
10x25kg.. Unilateral T:20X0 R:0
10x25kg.. Unilateral T:20X0 R:0
10x25kg.. Unilateral T:20X0 R:0
10x25kg.. Unilateral T:20X0 R:0
10x25kg.. Unilateral T:20X0 R:0
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- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
15. april 2014
A1. Incline DB press T:20X0 R:10
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
A2. Bent-over row T:20X0 R:90
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
B. Squat T:20X0 R:90
5x100kg
2x100kg.. Lænden gik i stykker igen. Det var dråben - nu holder jeg pause fra alt, der belaster lænden det mindste et godt stykke tid.
C. Wide-grip pronated pulldowns T:20X0 R:90
10x54kg
10x54kg
10x54kg
10x54kg
10x54kg
D1. Standing DB curls T:20X0 R:10
10x12kg
10x12kg
10x12kg
D2. Standing DB lateral raise T:20X0 R:90
15x4kg
15x4kg
15x4kg
E. Decline crunches R:60
15xbw
15xbw
20xbw
A1. Incline DB press T:20X0 R:10
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
A2. Bent-over row T:20X0 R:90
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
B. Squat T:20X0 R:90
5x100kg
2x100kg.. Lænden gik i stykker igen. Det var dråben - nu holder jeg pause fra alt, der belaster lænden det mindste et godt stykke tid.
C. Wide-grip pronated pulldowns T:20X0 R:90
10x54kg
10x54kg
10x54kg
10x54kg
10x54kg
D1. Standing DB curls T:20X0 R:10
10x12kg
10x12kg
10x12kg
D2. Standing DB lateral raise T:20X0 R:90
15x4kg
15x4kg
15x4kg
E. Decline crunches R:60
15xbw
15xbw
20xbw
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
17. april 2014
A1. Barbell bench press T:20X0 R:10
10x70kg
10x70kg
8x70kg
10x60kg
10x60kg
10x60kg
10x55kg
10x55kg
10x55kg
10x55kg
A2. Bent-over row T:20X0 R:90
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
B1. Wide-grip pronated pulldown T:20X0 R:10
10x54kg
10x54kg
10x54kg
10x54kg
B2. DB flies T:20X0 R:90
10x12kg
10x12kg
10x12kg
10x12kg
C1. Standing DB curls unilateral T:20X0 R:10
10x12kg
10x12kg
10x12kg
10x12kg
C2. DB overhead triceps ext. unilateral T:20X0 R:30
10x12kg
10x12kg
10x12kg
10x12kg
D1. Leg extension T:20X0 R:10
10x65kg
10x65kg
10x65kg
10x65kg
10x65kg
10x65kg
D2. Standing DB lateral raise T:20X0 R:60
10x5kg
10x5kg
10x5kg
10x5kg
10x5kg
10x5kg
+ mave
A1. Barbell bench press T:20X0 R:10
10x70kg
10x70kg
8x70kg
10x60kg
10x60kg
10x60kg
10x55kg
10x55kg
10x55kg
10x55kg
A2. Bent-over row T:20X0 R:90
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
B1. Wide-grip pronated pulldown T:20X0 R:10
10x54kg
10x54kg
10x54kg
10x54kg
B2. DB flies T:20X0 R:90
10x12kg
10x12kg
10x12kg
10x12kg
C1. Standing DB curls unilateral T:20X0 R:10
10x12kg
10x12kg
10x12kg
10x12kg
C2. DB overhead triceps ext. unilateral T:20X0 R:30
10x12kg
10x12kg
10x12kg
10x12kg
D1. Leg extension T:20X0 R:10
10x65kg
10x65kg
10x65kg
10x65kg
10x65kg
10x65kg
D2. Standing DB lateral raise T:20X0 R:60
10x5kg
10x5kg
10x5kg
10x5kg
10x5kg
10x5kg
+ mave
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
19. april 2014
A1. Barbell bench press T:20X0 R:10
10x70kg
10x70kg
8x70kg
10x60kg
10x60kg
10x60kg
10x55kg
10x55kg
10x55kg
10x55kg
A2. Bent-over row T:20X0 R:90
10x52.5kg
10x52.5kg
10x52.5kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
B1. Wide-grip pronated pulldown T:20X0 R:10
10x54kg
10x54kg
10x54kg
10x54kg
B2. DB flies T:20X0 R:90
10x12kg
10x12kg
10x12kg
10x12kg
C. Leg extension T:20X0 R:60
10x70kg
10x70kg
10x70kg
10x70kg
10x70kg
10x70kg
10x70kg
10x70kg
10x70kg
10x70kg
D1. Standing DB curls unilateral T:20X0 R:10
10x12kg
10x12kg
D2. DB overhead triceps ext. unilateral T:20X0 R:10
10x12kg
10x12kg
D3. Standing DB lateral raise unilateral T:20X0 R:10
15x4kg
15x4kg
A1. Barbell bench press T:20X0 R:10
10x70kg
10x70kg
8x70kg
10x60kg
10x60kg
10x60kg
10x55kg
10x55kg
10x55kg
10x55kg
A2. Bent-over row T:20X0 R:90
10x52.5kg
10x52.5kg
10x52.5kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
B1. Wide-grip pronated pulldown T:20X0 R:10
10x54kg
10x54kg
10x54kg
10x54kg
B2. DB flies T:20X0 R:90
10x12kg
10x12kg
10x12kg
10x12kg
C. Leg extension T:20X0 R:60
10x70kg
10x70kg
10x70kg
10x70kg
10x70kg
10x70kg
10x70kg
10x70kg
10x70kg
10x70kg
D1. Standing DB curls unilateral T:20X0 R:10
10x12kg
10x12kg
D2. DB overhead triceps ext. unilateral T:20X0 R:10
10x12kg
10x12kg
D3. Standing DB lateral raise unilateral T:20X0 R:10
15x4kg
15x4kg
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
20. april 2014
A1. Barbell bench press T:20X0 R:10/90
10x60kg
10x60kg
10x60kg
3x80kg
3x80kg
3x80kg
10x60kg
10x60kg
10x60kg
A2. Pull ups T:20X0 R:90
5xbw
5xbw
5xbw
B. Bent-over row T:20X0 R:90
10x50kg
10x50kg
10x50kg
10x50kg
C. Walking lunges T:20X0 R:90
10x16kg
10x16kg
10x16kg
10x16kg
D. Interval løb ca 250 m R:90
1.12 min
1.10 min
1.21 min
1.24 min
1.18 min
1.19 min
E. Hanging knee raise R:60
10
10
10
10
A1. Barbell bench press T:20X0 R:10/90
10x60kg
10x60kg
10x60kg
3x80kg
3x80kg
3x80kg
10x60kg
10x60kg
10x60kg
A2. Pull ups T:20X0 R:90
5xbw
5xbw
5xbw
B. Bent-over row T:20X0 R:90
10x50kg
10x50kg
10x50kg
10x50kg
C. Walking lunges T:20X0 R:90
10x16kg
10x16kg
10x16kg
10x16kg
D. Interval løb ca 250 m R:90
1.12 min
1.10 min
1.21 min
1.24 min
1.18 min
1.19 min
E. Hanging knee raise R:60
10
10
10
10
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
22. april 2014
A. Squat T:20X0 R:90
5x40kg
5x40kg
5x40kg
5x40kg
5x40kg
2x80kg
2x80kg
2x80kg
2x100kg
2x100kg
B1. Barbell bench press T:41X0 R:10
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg
B2. Pull ups T:20X0 R:90
5xbw
5xbw
5xbw
5xbw
5xbw
C1. Close-grip bench press T:20X0 R:10
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg
C2. Standing plate lateral raise T:20X0 R:60
15x2.5kg
15x2.5kg
15x2.5kg
15x2.5kg
15x2.5kg
D. KB walking lunges T:20X0 R:60
10x16kg
10x16kg
10x16kg
10x16kg
25 min cardio
A. Squat T:20X0 R:90
5x40kg
5x40kg
5x40kg
5x40kg
5x40kg
2x80kg
2x80kg
2x80kg
2x100kg
2x100kg
B1. Barbell bench press T:41X0 R:10
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg
B2. Pull ups T:20X0 R:90
5xbw
5xbw
5xbw
5xbw
5xbw
C1. Close-grip bench press T:20X0 R:10
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg
C2. Standing plate lateral raise T:20X0 R:60
15x2.5kg
15x2.5kg
15x2.5kg
15x2.5kg
15x2.5kg
D. KB walking lunges T:20X0 R:60
10x16kg
10x16kg
10x16kg
10x16kg
25 min cardio
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
24. april 2014
A. Barbell bench press T:20X0 R:90
10x60kg
5x80kg
3x90kg
3x90kg
3x90kg
B1. DB shoulder press T:20X0 R:10
10x22.5kg
10x22.5kg
10x22.5kg
10x22.5kg
B2. Standing DB lateral raise T:20X0 R:90
15x6kg
15x6kg
15x6kg
15x6kg
C. Pull ups T:20X0 R:90
5xbw
5xbw
5xbw
5xbw
D. Bent-over row T:20X0 R:60
10x50kg
10x50kg
10x50kg
10x50kg
E. Wide-grip pronated pulldown T:20X0 R:60
5x77kg
5x87kg
5x97kg
4x107kg
F1. Standing DB curls unilateral T:20X0 R:10
10x12.5kg
10x12.5kg
10x12.5kg
F2. DB overhead triceps ext unilateral T:20X0 R:10
10x12.5kg
10x12.5kg
10x12.5kg
+ lidt benpres.
A. Barbell bench press T:20X0 R:90
10x60kg
5x80kg
3x90kg
3x90kg
3x90kg
B1. DB shoulder press T:20X0 R:10
10x22.5kg
10x22.5kg
10x22.5kg
10x22.5kg
B2. Standing DB lateral raise T:20X0 R:90
15x6kg
15x6kg
15x6kg
15x6kg
C. Pull ups T:20X0 R:90
5xbw
5xbw
5xbw
5xbw
D. Bent-over row T:20X0 R:60
10x50kg
10x50kg
10x50kg
10x50kg
E. Wide-grip pronated pulldown T:20X0 R:60
5x77kg
5x87kg
5x97kg
4x107kg
F1. Standing DB curls unilateral T:20X0 R:10
10x12.5kg
10x12.5kg
10x12.5kg
F2. DB overhead triceps ext unilateral T:20X0 R:10
10x12.5kg
10x12.5kg
10x12.5kg
+ lidt benpres.
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
26. april 2014
A1. Barbell bench press T:20X0 R:10
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg
A2. Pull ups T:20X0 R:90
5xbw
5xbw
5xbw
3xbw
4xbw
B1. Bent-over row T:20X0 R:10
10x50kg
10x50kg
10x50kg
10x50kg
B2. Dips T:20X0 R:90
10xbw
10xbw
10xbw
10xbw
C1. DB shoulder press T:20X0 R:10
10x22kg
10x18kg
10x18kg
C2. Standing DB lateral raise T:20X0 R:90
10x6kg
10x6kg
10x6kg
D. Decline crunches T:20X0 R:10
15xbw
10xbw+5kg
10xbw+5kg
E. Leg extension T:20X0 R:30
10x80kg
10x80kg
10x80kg
10x80kg
A1. Barbell bench press T:20X0 R:10
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg
A2. Pull ups T:20X0 R:90
5xbw
5xbw
5xbw
3xbw
4xbw
B1. Bent-over row T:20X0 R:10
10x50kg
10x50kg
10x50kg
10x50kg
B2. Dips T:20X0 R:90
10xbw
10xbw
10xbw
10xbw
C1. DB shoulder press T:20X0 R:10
10x22kg
10x18kg
10x18kg
C2. Standing DB lateral raise T:20X0 R:90
10x6kg
10x6kg
10x6kg
D. Decline crunches T:20X0 R:10
15xbw
10xbw+5kg
10xbw+5kg
E. Leg extension T:20X0 R:30
10x80kg
10x80kg
10x80kg
10x80kg
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
28. april 2014
A1. Barbell bench press T:20X0 R:10
10x60kg
10x60kg
10x60kg
10x60kg
A2. Pull ups T:20X0 R:90
5xbw
5xbw
5xbw
4xbw
B1. Close-grip bench press T:20X0 R:10
8x60kg
8x60kg
8x60kg
8x60kg
B2. Bent-over row T:20X0 R:90
15x40kg
12x40kg
12x40kg
12x40kg
C1. Military press T:20X0 R:10
5x40kg
5x40kg
5x40kg
5x40kg
C2. Standing plate lateral raise T:20X0 R:60
12x2.5kg
12x2.5kg
12x2.5kg
12x2.5kg
D1. Intervalløb ca 250-300 m R:10
1.41 min
1.37 min
1.38 min
1.44 min
1.29 min
D2. Hanging knee raise R:60
10
10
10
10
10
E. 5 runder á 250-300 m
9.16 min
A1. Barbell bench press T:20X0 R:10
10x60kg
10x60kg
10x60kg
10x60kg
A2. Pull ups T:20X0 R:90
5xbw
5xbw
5xbw
4xbw
B1. Close-grip bench press T:20X0 R:10
8x60kg
8x60kg
8x60kg
8x60kg
B2. Bent-over row T:20X0 R:90
15x40kg
12x40kg
12x40kg
12x40kg
C1. Military press T:20X0 R:10
5x40kg
5x40kg
5x40kg
5x40kg
C2. Standing plate lateral raise T:20X0 R:60
12x2.5kg
12x2.5kg
12x2.5kg
12x2.5kg
D1. Intervalløb ca 250-300 m R:10
1.41 min
1.37 min
1.38 min
1.44 min
1.29 min
D2. Hanging knee raise R:60
10
10
10
10
10
E. 5 runder á 250-300 m
9.16 min
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
30. april 2014
A. Barbell bench press T:20X0 R:90
5x80kg
4x80kg
4x80kg
4x80kg
4x80kg
B1. DB shoulder press T:20X0 R:10
10x24kg
10x24kg
9x24kg
7x24kg
B2. Standing DB lateral raise T:20X0 R:90
12x6kg
12x6kg
10x6kg
10x6kg
C. French press T:20X0 R:60
8x28kg
7x28kg
5x28kg
+ mave
A. Barbell bench press T:20X0 R:90
5x80kg
4x80kg
4x80kg
4x80kg
4x80kg
B1. DB shoulder press T:20X0 R:10
10x24kg
10x24kg
9x24kg
7x24kg
B2. Standing DB lateral raise T:20X0 R:90
12x6kg
12x6kg
10x6kg
10x6kg
C. French press T:20X0 R:60
8x28kg
7x28kg
5x28kg
+ mave
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
1. maj 2014
A1. Barbell bench press T:20X0 R:10
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg
A2. Bent-over row T:20X0 R:90
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg
B1. DB shoulder press T:20X0 R:10
12x20kg
12x20kg
12x20kg
B2. Standing DB lateral raise T:20X0 R:60
12x6kg
12x6kg
12x6kg
C1. Standing DB curls unilateral T:20X0 R:10
10x12kg
10x12kg
10x12kg
C2. DB overhead triceps ext unilateral T:20X0 R:10
10x12kg
10x12kg
10x12kg
D. Wide-grip pronated pulldowns T:20X0 R:90
5x87kg
5x87kg
5x87kg
5x87kg
5x87kg
E. Deadlift T:20X0 R:60
10x60kg
10x60kg
10x60kg
10x60kg
A1. Barbell bench press T:20X0 R:10
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg
A2. Bent-over row T:20X0 R:90
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg
B1. DB shoulder press T:20X0 R:10
12x20kg
12x20kg
12x20kg
B2. Standing DB lateral raise T:20X0 R:60
12x6kg
12x6kg
12x6kg
C1. Standing DB curls unilateral T:20X0 R:10
10x12kg
10x12kg
10x12kg
C2. DB overhead triceps ext unilateral T:20X0 R:10
10x12kg
10x12kg
10x12kg
D. Wide-grip pronated pulldowns T:20X0 R:90
5x87kg
5x87kg
5x87kg
5x87kg
5x87kg
E. Deadlift T:20X0 R:60
10x60kg
10x60kg
10x60kg
10x60kg
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
4. maj 2014
A. Deadlift T:00X0 R:120
10x60kg
5x100kg
3x120kg
2x140kg
1x160kg
B. Bent-over row T:20X0 R:90
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
C. Wide-grip pronated pulldowns T:20X0 R:90
5x75kg
5x75kg
5x70kg
5x70kg
D. Seated cable reverse flies T:20X0 R:60
15x4kg
15x4kg
15x4kg
10 min cardio - ca 131 kcal
A. Deadlift T:00X0 R:120
10x60kg
5x100kg
3x120kg
2x140kg
1x160kg
B. Bent-over row T:20X0 R:90
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
C. Wide-grip pronated pulldowns T:20X0 R:90
5x75kg
5x75kg
5x70kg
5x70kg
D. Seated cable reverse flies T:20X0 R:60
15x4kg
15x4kg
15x4kg
10 min cardio - ca 131 kcal
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
5. maj 2014
A. Barbell bench press T:20X0 R:90
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg
B. Incline DB press T:20X0 R:90
10x18kg
10x24kg
10x28kg
8x30kg
C. DB shoulder press T:20X0 R:60
10x20kg
10x20kg
10x20kg
10x20kg
D. Seated DB lateral raise T:20X0 R:30
15x4kg
15x4kg
15x4kg
15x4kg
E. Dips T:20X0 R:60
10xbw
10xbw
10xbw
30 min cardio - ca 317 kcal
A. Barbell bench press T:20X0 R:90
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg
B. Incline DB press T:20X0 R:90
10x18kg
10x24kg
10x28kg
8x30kg
C. DB shoulder press T:20X0 R:60
10x20kg
10x20kg
10x20kg
10x20kg
D. Seated DB lateral raise T:20X0 R:30
15x4kg
15x4kg
15x4kg
15x4kg
E. Dips T:20X0 R:60
10xbw
10xbw
10xbw
30 min cardio - ca 317 kcal
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
6. maj 2014
A. Deadlift T:00X0 R:90
5x60kg
5x80kg
5x100kg
5x120kg
5x140kg
2x150kg
B. Wide-grip pronated pulldown T:20X0 R:60
10x54kg
10x54kg
10x54kg
10x54kg
C. DB bent-over rear delt raise T:20X0 R:45
15x3kg
15x3kg
15x3kg
15x3kg
D. DB hammer curls T:20X0 R:60
10x12kg
10x12kg
10x12kg
5x16kg
5x16kg
40 min cardio - ca 410 kcal
A. Deadlift T:00X0 R:90
5x60kg
5x80kg
5x100kg
5x120kg
5x140kg
2x150kg
B. Wide-grip pronated pulldown T:20X0 R:60
10x54kg
10x54kg
10x54kg
10x54kg
C. DB bent-over rear delt raise T:20X0 R:45
15x3kg
15x3kg
15x3kg
15x3kg
D. DB hammer curls T:20X0 R:60
10x12kg
10x12kg
10x12kg
5x16kg
5x16kg
40 min cardio - ca 410 kcal
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
7. maj 2014
A. Barbell bench press T:20X0 R:60-90
5x60kg
5x80kg
5x80kg
5x80kg
2x85kg
2x85kg
2x90kg
2x90kg
B. Incline DB press T:20X0 R:60
10x25kg
10x25kg
10x25kg
10x25kg
C. DB shoulder press T:20X0 R:60
10x20kg
10x20kg
8x20kg
D1. French press T:20X0 R:10
10x28kg
10x28kg
8x28kg
D2. Standing DB lateral raise T:20X0 R:60
10x8kg
10x8kg
10x8kg
30 min cardio - ca 405 kcal
A. Barbell bench press T:20X0 R:60-90
5x60kg
5x80kg
5x80kg
5x80kg
2x85kg
2x85kg
2x90kg
2x90kg
B. Incline DB press T:20X0 R:60
10x25kg
10x25kg
10x25kg
10x25kg
C. DB shoulder press T:20X0 R:60
10x20kg
10x20kg
8x20kg
D1. French press T:20X0 R:10
10x28kg
10x28kg
8x28kg
D2. Standing DB lateral raise T:20X0 R:60
10x8kg
10x8kg
10x8kg
30 min cardio - ca 405 kcal
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
9. maj 2014
A. Barbell bench press T:20X0 R:60
10x60kg
10x60kg
10x65kg
10x65kg
B. Bent-over row T:20X0 R:60
10x50kg
10x50kg
10x50kg
10x50kg
C. DB shoulder press T:20X0 R:60
5x24kg
5x26kg
5x26kg
5x26kg
5x26kg
D. Wide-grip pronated pulldowns T:20X0 R:60
5x70kg
5x75kg
5x70kg
5x70kg
5x70kg
E. Leg curls T:20X0 R:45
5x65kg
5x70kg
5x75kg
5x80kg
5x80kg
F. Leg extensions unilateral T:20X0 R:10
5x55kg
5x55kg
5x55kg
5x55kg
5x55kg
30 min cardio - ca 372 kcal
A. Barbell bench press T:20X0 R:60
10x60kg
10x60kg
10x65kg
10x65kg
B. Bent-over row T:20X0 R:60
10x50kg
10x50kg
10x50kg
10x50kg
C. DB shoulder press T:20X0 R:60
5x24kg
5x26kg
5x26kg
5x26kg
5x26kg
D. Wide-grip pronated pulldowns T:20X0 R:60
5x70kg
5x75kg
5x70kg
5x70kg
5x70kg
E. Leg curls T:20X0 R:45
5x65kg
5x70kg
5x75kg
5x80kg
5x80kg
F. Leg extensions unilateral T:20X0 R:10
5x55kg
5x55kg
5x55kg
5x55kg
5x55kg
30 min cardio - ca 372 kcal
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
11. maj 2014
A. Leg curls T:20X0 R:45
10x50kg
10x50kg
10x50kg
10x50kg
5x70kg
5x75kg
5x80kg
5x85kg
5x90kg
5x95kg
B. Leg extensions T:20X0 R:45
10x60kg
10x60kg
10x60kg
10x60kg
5x90kg
5x100kg
5x100kg
5x100kg
5x100kg
5x100kg
C. DB RFE lunges T:20X0 R:90
10x14kg
10x14kg
10x14kg
D. Seated DB curls T:20X0 R:60
10x12kg
10x12kg
10x12kg
10x12kg
+ 18 sæt læg
10 min cardio - ca 137 kcal
A. Leg curls T:20X0 R:45
10x50kg
10x50kg
10x50kg
10x50kg
5x70kg
5x75kg
5x80kg
5x85kg
5x90kg
5x95kg
B. Leg extensions T:20X0 R:45
10x60kg
10x60kg
10x60kg
10x60kg
5x90kg
5x100kg
5x100kg
5x100kg
5x100kg
5x100kg
C. DB RFE lunges T:20X0 R:90
10x14kg
10x14kg
10x14kg
D. Seated DB curls T:20X0 R:60
10x12kg
10x12kg
10x12kg
10x12kg
+ 18 sæt læg
10 min cardio - ca 137 kcal
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
4. september 2014
A. Deadlift T:20X0 R:90-150
5x100kg
5x100kg
5x100kg
5x120kg
5x140kg
5x150kg
B. Bent-over rows T:20X0 R:90
10x60kg
10x60kg
10x60kg
10x60kg
C. Wide-grip pronated pulldowns T:20X0 R:90
8x65kg
8x65kg
8x65kg
8x65kg
D. Facepulls T:20X0 R:45
12x17.5kg
12x17.5kg
12x17.5kg
12x17.5kg
E. EZ-bar curls T:20X0 R:60
15x27.5kg
12x27.5kg
10x27.kg
F. DB preacher curls unilateral T:20X0 R:60
5x14kg
5x14kg
5x14kg
5x14kg
5x14kg
A. Deadlift T:20X0 R:90-150
5x100kg
5x100kg
5x100kg
5x120kg
5x140kg
5x150kg
B. Bent-over rows T:20X0 R:90
10x60kg
10x60kg
10x60kg
10x60kg
C. Wide-grip pronated pulldowns T:20X0 R:90
8x65kg
8x65kg
8x65kg
8x65kg
D. Facepulls T:20X0 R:45
12x17.5kg
12x17.5kg
12x17.5kg
12x17.5kg
E. EZ-bar curls T:20X0 R:60
15x27.5kg
12x27.5kg
10x27.kg
F. DB preacher curls unilateral T:20X0 R:60
5x14kg
5x14kg
5x14kg
5x14kg
5x14kg
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
5. september 2014
A. Barbell bench press T:20X0 R:90
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg
B. DB incline press T:20X0 R:90
8x30kg
8x30kg
8x30kg
8x30kg
C1. Seated cable flies T:20X0 R:10
10x12kg
10x12kg
10x12kg
C2. Machine chest press T:20X0 R:60
30x30kg
30x30kg
30x30kg
D1. DB standing lateral raises T:20X0 R:10
10x12kg
8x12kg
8x12kg
8x12kg
D2. Poliquin lateral raise T:20X0 R:60
10x3kg
10x3kg
10x3kg
10x3kg
E1. Dips T:20X0 R:10
10xbw
10xbw
10xbw
E2. French press T:20X0 R:60
10x25kg
10x25kg
8x25kg
A. Barbell bench press T:20X0 R:90
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg
B. DB incline press T:20X0 R:90
8x30kg
8x30kg
8x30kg
8x30kg
C1. Seated cable flies T:20X0 R:10
10x12kg
10x12kg
10x12kg
C2. Machine chest press T:20X0 R:60
30x30kg
30x30kg
30x30kg
D1. DB standing lateral raises T:20X0 R:10
10x12kg
8x12kg
8x12kg
8x12kg
D2. Poliquin lateral raise T:20X0 R:60
10x3kg
10x3kg
10x3kg
10x3kg
E1. Dips T:20X0 R:10
10xbw
10xbw
10xbw
E2. French press T:20X0 R:60
10x25kg
10x25kg
8x25kg
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
6. september 2014
A. Squat T:20X0 R:180
10x60kg
5x100kg
3x120kg
3x130kg
2x140kg
1x150kg
1x155kg
0x157.5kg
1x140kg
10x100kg
B. Leg curls T:20X0 R:45
10x65kg
10x65kg
10x65kg
C. Leg extensions T:20X0 R:45
10x65kg
10x65kg
10x65kg
A. Squat T:20X0 R:180
10x60kg
5x100kg
3x120kg
3x130kg
2x140kg
1x150kg
1x155kg
0x157.5kg
1x140kg
10x100kg
B. Leg curls T:20X0 R:45
10x65kg
10x65kg
10x65kg
C. Leg extensions T:20X0 R:45
10x65kg
10x65kg
10x65kg
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
7. september 2014
A. Barbell bench press T:20X0 R:90
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg
8x60kg.. T:40X0 R:90
7x60kg.. T:40X0 R:90
6x60kg.. T:40X0 R:90
B. Seated cable flies T:22X0 R:60
15x8kg
15x8kg
15x8kg
C1. DB lateral raises T:20X0 R:60
10x12kg
10x12kg
10x12kg
C2. Poliquin lateral raises T:20X0 R:60
10x3kg
10x3kg
10x3kg
D. Seated cable reverse flies T:20X0 R:60
10x4kg
10x4kg
10x4kg
E. Dips T:20X0 R:90
5xbw
5xbw+10kg
5xbw+20kg
5xbw+30kg
3xbw+30kg
18xbw
F. French press T:20X0 R:60
10x30kg
10x30kg
10x30kg
A. Barbell bench press T:20X0 R:90
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg
8x60kg.. T:40X0 R:90
7x60kg.. T:40X0 R:90
6x60kg.. T:40X0 R:90
B. Seated cable flies T:22X0 R:60
15x8kg
15x8kg
15x8kg
C1. DB lateral raises T:20X0 R:60
10x12kg
10x12kg
10x12kg
C2. Poliquin lateral raises T:20X0 R:60
10x3kg
10x3kg
10x3kg
D. Seated cable reverse flies T:20X0 R:60
10x4kg
10x4kg
10x4kg
E. Dips T:20X0 R:90
5xbw
5xbw+10kg
5xbw+20kg
5xbw+30kg
3xbw+30kg
18xbw
F. French press T:20X0 R:60
10x30kg
10x30kg
10x30kg
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
8. september 2014
A. Squat T:20X0 R:180
Op til:
2x140kg
2x140kg
2x140kg
5x120kg
5x120kg
5x120kg
35x60kg
B. Deadlift T:20X0 R:120
5x120kg
5x120kg
5x120kg
5x120kg
5x120kg
5x120kg
5x120kg
5x120kg
C. Bent-over rows T:20X0 R:60
8x60kg
8x60kg
8x60kg
8x60kg
D. Pull ups T:20X0 R:90
5xbw
5xbw
3xbw
E. Wide-grip pronated pulldowns T:20X0 R:60
8x60kg
8x60kg
8x60kg
8x60kg
A. Squat T:20X0 R:180
Op til:
2x140kg
2x140kg
2x140kg
5x120kg
5x120kg
5x120kg
35x60kg
B. Deadlift T:20X0 R:120
5x120kg
5x120kg
5x120kg
5x120kg
5x120kg
5x120kg
5x120kg
5x120kg
C. Bent-over rows T:20X0 R:60
8x60kg
8x60kg
8x60kg
8x60kg
D. Pull ups T:20X0 R:90
5xbw
5xbw
3xbw
E. Wide-grip pronated pulldowns T:20X0 R:60
8x60kg
8x60kg
8x60kg
8x60kg
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
9. september 2014
A. Barbell bench press T:20X0 R:90
5x82.5kg
5x82.5kg
5x82.5kg
5x82.5kg
5x82.5kg
B. Seated cable flies T:22X0 R:60
15x8kg
15x8kg
15x8kg
C1. DB lateral raises T:20X0 R:10
10x12kg
10x12kg
10x12kg
C2. Poliquin lateral raises T:20X0 R:60
10x3kg
10x3kg
10x3kg
D. Seated cable reverse flies T:20X0 R:60
10x4kg
10x4kg
10x4kg
E. Dips T:20X0 R:90
5xbw+20kg
5xbw+20kg
5xbw+20kg
5xbw+20kg
5xbw+20kg
F. French press T:20X0 R:60
10x30kg
10x30kg
10x30kg
A. Barbell bench press T:20X0 R:90
5x82.5kg
5x82.5kg
5x82.5kg
5x82.5kg
5x82.5kg
B. Seated cable flies T:22X0 R:60
15x8kg
15x8kg
15x8kg
C1. DB lateral raises T:20X0 R:10
10x12kg
10x12kg
10x12kg
C2. Poliquin lateral raises T:20X0 R:60
10x3kg
10x3kg
10x3kg
D. Seated cable reverse flies T:20X0 R:60
10x4kg
10x4kg
10x4kg
E. Dips T:20X0 R:90
5xbw+20kg
5xbw+20kg
5xbw+20kg
5xbw+20kg
5xbw+20kg
F. French press T:20X0 R:60
10x30kg
10x30kg
10x30kg
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
10. september 2014
A. Deadlift T:20X0 R:180
5x60kg
5x60kg
5x100kg
2x120kg
2x130kg
2x140kg
1x150kg
1x160kg
B. Leg press T:20X0 R:90
10x150kg
10x150kg
10x150kg
10x150kg
10x150kg
C1. Leg extensions T:20X0 R:10
12x60kg
12x60kg
12x60kg
12x60kg
C2. Leg curls T:20X0 R:60
12x60kg
12x60kg
12x60kg
12x60kg
D1. EZ-bar curls T:20X0 R:10
10x30kg
10x30kg
10x30kg
10x30kg
10x30kg
D2. French press T:20X0 R:90
10x30kg
10x30kg
10x30kg
10x30kg
10x30kg
A. Deadlift T:20X0 R:180
5x60kg
5x60kg
5x100kg
2x120kg
2x130kg
2x140kg
1x150kg
1x160kg
B. Leg press T:20X0 R:90
10x150kg
10x150kg
10x150kg
10x150kg
10x150kg
C1. Leg extensions T:20X0 R:10
12x60kg
12x60kg
12x60kg
12x60kg
C2. Leg curls T:20X0 R:60
12x60kg
12x60kg
12x60kg
12x60kg
D1. EZ-bar curls T:20X0 R:10
10x30kg
10x30kg
10x30kg
10x30kg
10x30kg
D2. French press T:20X0 R:90
10x30kg
10x30kg
10x30kg
10x30kg
10x30kg
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
11. september 2014
A. Bent-over rows T:20X0 R:90
5x70kg
5x70kg
5x70kg
5x70kg
5x70kg
B. Wide-grip pronated pulldowns T:20X0 R:90
10x60kg
10x60kg
10x60kg
10x60kg
C. Seated cable close-grip rows T:22X0 R:60
12x30kg
12x30kg
12x30kg
12x30kg
D. Facepulls T:20X0 R:45
12x17.5kg
12x17.5kg
12x17.5kg
E. DB shrugs T:20X0 R:60
10x28kg
10x28kg
10x28kg
A. Bent-over rows T:20X0 R:90
5x70kg
5x70kg
5x70kg
5x70kg
5x70kg
B. Wide-grip pronated pulldowns T:20X0 R:90
10x60kg
10x60kg
10x60kg
10x60kg
C. Seated cable close-grip rows T:22X0 R:60
12x30kg
12x30kg
12x30kg
12x30kg
D. Facepulls T:20X0 R:45
12x17.5kg
12x17.5kg
12x17.5kg
E. DB shrugs T:20X0 R:60
10x28kg
10x28kg
10x28kg
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
12. september 2014
A. Barbell bench press T:20X0 R:90
5x85kg
5x85kg
5x85kg
4x85kg
4x85kg
12x60kg
11x60kg
8x60kg
B. DB flies T:20X0 R:60
10x14kg
10x14kg
10x14kg
10x14kg
C1. Standing DB lateral raises T:20X0 R:10
10x12kg
10x12kg
10x12kg
C2. Poliquin lateral raises T:20X0 R:90
10x3kg
10x3kg
10x3kg
D. Dips T:20X0 R:90
5xbw+20kg
8xbw+20kg
8xbw+20kg
7xbw+20kg
5xbw+20kg
E. EZ-bar overhead triceps extensions T:20X0 R:60
15x25kg
15x25kg
15x25kg
15x25kg
A. Barbell bench press T:20X0 R:90
5x85kg
5x85kg
5x85kg
4x85kg
4x85kg
12x60kg
11x60kg
8x60kg
B. DB flies T:20X0 R:60
10x14kg
10x14kg
10x14kg
10x14kg
C1. Standing DB lateral raises T:20X0 R:10
10x12kg
10x12kg
10x12kg
C2. Poliquin lateral raises T:20X0 R:90
10x3kg
10x3kg
10x3kg
D. Dips T:20X0 R:90
5xbw+20kg
8xbw+20kg
8xbw+20kg
7xbw+20kg
5xbw+20kg
E. EZ-bar overhead triceps extensions T:20X0 R:60
15x25kg
15x25kg
15x25kg
15x25kg
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
13. september 2014
A. Squat T:20X0 R:180
5x60kg
5x100kg
2x120kg
2x140kg
1x150kg
1x160kg.. PR
3x140kg
3x140kg
3x140kg
B. Deadlift T:20X0 R:180
2x100kg
2x120kg
2x140kg
2x160kg
1x170kg
1x180kg
C. Leg press T:20X0 R:90
10x150kg
10x170kg
10x170kg
D1. Leg extensions T:2020 R:10
10x40kg
10x40kg
D2. Leg curls T:2020 R:60
10x40kg
10x40kg
A. Squat T:20X0 R:180
5x60kg
5x100kg
2x120kg
2x140kg
1x150kg
1x160kg.. PR
3x140kg
3x140kg
3x140kg
B. Deadlift T:20X0 R:180
2x100kg
2x120kg
2x140kg
2x160kg
1x170kg
1x180kg
C. Leg press T:20X0 R:90
10x150kg
10x170kg
10x170kg
D1. Leg extensions T:2020 R:10
10x40kg
10x40kg
D2. Leg curls T:2020 R:60
10x40kg
10x40kg
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
14. september 2014
A. Deadlift T:20X0 R:180
5x100kg
5x120kg
5x140kg
3x160kg
3x160kg
3x160kg
3x160kg
3x160kg
3x160kg
B. Bent-over rows T:20X0 R:90
10x60kg
10x60kg
10x60kg
10x60kg
C. Close-grip pulldowns T:20X0 R:90
5x75kg
5x75kg
5x75kg
5x75kg
5x75kg
D. Seated close-grip cable rows T:20X0 R:60
15x30kg
15x30kg
15x30kg
15x30kg
A. Deadlift T:20X0 R:180
5x100kg
5x120kg
5x140kg
3x160kg
3x160kg
3x160kg
3x160kg
3x160kg
3x160kg
B. Bent-over rows T:20X0 R:90
10x60kg
10x60kg
10x60kg
10x60kg
C. Close-grip pulldowns T:20X0 R:90
5x75kg
5x75kg
5x75kg
5x75kg
5x75kg
D. Seated close-grip cable rows T:20X0 R:60
15x30kg
15x30kg
15x30kg
15x30kg
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
15. september 2014
A. Barbell bench press T:20X0 R:90
5x85kg
5x85kg
5x85kg
5x85kg
5x85kg
12x60kg
12x60kg
12x60kg
B. DB flies T:20X0 R:60
10x14kg
10x14kg
10x14kg
10x14kg
C1. Standing DB lateral raises T:20X0 R:10
10x12kg
10x12kg
10x12kg
C2. Poliquin lateral raises T:20X0 R:90
10x3kg
10x3kg
10x3kg
D. Dips T:20X0 R:90
8xbw+20kg
8xbw+20kg
8xbw+20kg
7xbw+20kg
E. EZ-bar overhead triceps extensions T:20X0 R:60
15x27.5kg
15x27.5kg
14x27.5kg
A. Barbell bench press T:20X0 R:90
5x85kg
5x85kg
5x85kg
5x85kg
5x85kg
12x60kg
12x60kg
12x60kg
B. DB flies T:20X0 R:60
10x14kg
10x14kg
10x14kg
10x14kg
C1. Standing DB lateral raises T:20X0 R:10
10x12kg
10x12kg
10x12kg
C2. Poliquin lateral raises T:20X0 R:90
10x3kg
10x3kg
10x3kg
D. Dips T:20X0 R:90
8xbw+20kg
8xbw+20kg
8xbw+20kg
7xbw+20kg
E. EZ-bar overhead triceps extensions T:20X0 R:60
15x27.5kg
15x27.5kg
14x27.5kg
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
16. september 2014
A. Squat T:20X0 R:180
10x60kg
10x60kg
5x100kg
5x120kg
3x140kg
3x140kg
3x140kg
3x140kg
3x140kg
B. Deadlift T:20X0 R:180
2x100kg
2x120kg
2x140kg
2x160kg
2x180kg
C. Barbell bench press T:20X0 R:120
5x60kg
2x80kg
1x90kg
1x100kg
0x105kg
D. Military press T:20X0 R:120
10x40kg
5x50kg
5x50kg
5x50kg
4x50kg
A. Squat T:20X0 R:180
10x60kg
10x60kg
5x100kg
5x120kg
3x140kg
3x140kg
3x140kg
3x140kg
3x140kg
B. Deadlift T:20X0 R:180
2x100kg
2x120kg
2x140kg
2x160kg
2x180kg
C. Barbell bench press T:20X0 R:120
5x60kg
2x80kg
1x90kg
1x100kg
0x105kg
D. Military press T:20X0 R:120
10x40kg
5x50kg
5x50kg
5x50kg
4x50kg
- Reputation point: 0
- Indlæg: 228
- Tilmeldt: 25. sep 2013, 16:52
- Træner her: Fitness World Århus
Ultimate Gym
- Styrkeliste
- - Bænkpres: 117.50
- - Squat: 180.00
- - Dødløft: 205.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
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