30/8
Bryst, skulder og triceps:
Barbell bænkpres:
20 x 30 kg
10 x 50 kg
10 x 55 kg
10 x 57,5 kg
10 x 60 kg
Db Skrå bænk:
10 x 22 kg
10 x 24 kg
10 x 24 kg
9 x 26 kg
Cable fly:
10 x 6 kg
10 x 7 kg
10 x 7 kg
10 x 10 kg
Barbell skulder pres:
10 x 30 kg
10 x 35 kg
10 x 35 kg
6 x 37.5 kg
6 x 37.5 kg
Laterals raises:
10 x 6 kg
10 x 8 kg
10 x 8 kg
7 x 10 kg --> 7 x 8 kg --> ??? x 6 kg --> ??? x 4 kg
Skull cruchers:
10 x 15 kg
10 x 20 kg
??? x 20 kg
Reserve grip pushdown:
10 x 20 kg
10 x 20 kg
10 x 22.5 kg
Decline crunch:
3 x 10
Toe touches:
3 x 10
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"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
31/8
Ben og Ryg
RDL:
10 x 40 kg
10 x 50 kg
10 x 60 kg
10 x 70 kg
Db spilt squat:
10 x 10 kg
10 x 12 kg
10 x 14 kg
10 x 16 kg
Leg curl:
10 x 40 kg
10 x 45 kg
10 x 50 kg
10 x 55 kg
Adductor:
10 x 40 kg
10 x 50 kg
10 x 60 kg
10 x 60 kg
Legpress:
10 x 80 kg
10 x 100 kg
10 x 120 kg
10 x 120 kg --> 10 x 80 kg --> 10 x 60 kg
Db row:
10 x 24 kg
10 x 28 kg
10 x 30 kg
10 x 30 kg
BB Row:
10 x 40 kg
10 x 50 kg
Ben og Ryg
RDL:
10 x 40 kg
10 x 50 kg
10 x 60 kg
10 x 70 kg
Db spilt squat:
10 x 10 kg
10 x 12 kg
10 x 14 kg
10 x 16 kg
Leg curl:
10 x 40 kg
10 x 45 kg
10 x 50 kg
10 x 55 kg
Adductor:
10 x 40 kg
10 x 50 kg
10 x 60 kg
10 x 60 kg
Legpress:
10 x 80 kg
10 x 100 kg
10 x 120 kg
10 x 120 kg --> 10 x 80 kg --> 10 x 60 kg
Db row:
10 x 24 kg
10 x 28 kg
10 x 30 kg
10 x 30 kg
BB Row:
10 x 40 kg
10 x 50 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
06/09
Ben og Ryg:
Squat:
10 x 50 kg
10 x 60 kg
10 x 65 kg
7 x 70 kg --> 7 x 65 kg --> 7 x 60 kg --> 7 x 50 kg = 28 reps!!!!
Lunges:
? x 25 kg
? x 35 kg
? x 40 kg
Leg extensions:
10 x 30 kg
10 x 40 kg
10 x 50 kg
10 x 50 kg
T-bar row:
10 x 40 kg
10 x 50 kg
10 x 55 kg
10 x 60 kg
Pulldown:
10 x 50 kg
10 x 55 kg
10 x 55 kg
10 x 60 kg
Db row:
10 x 26 kg
10 x 30 kg
10 x 34 kg
10 x 34 kg
Shrug:
10 x 50 kg
10 x 60 kg
10 x 70 kg
10 x 70 kg
Hypers:
10
10 x 10 kg
10 x 10 kg
10 x 10 kg
10 x 10 kg
Standing calves raise:
10 x 40 kg
10 x 50 kg
10 x 60 kg
10 x 70 kg
Ben og Ryg:
Squat:
10 x 50 kg
10 x 60 kg
10 x 65 kg
7 x 70 kg --> 7 x 65 kg --> 7 x 60 kg --> 7 x 50 kg = 28 reps!!!!
Lunges:
? x 25 kg
? x 35 kg
? x 40 kg
Leg extensions:
10 x 30 kg
10 x 40 kg
10 x 50 kg
10 x 50 kg
T-bar row:
10 x 40 kg
10 x 50 kg
10 x 55 kg
10 x 60 kg
Pulldown:
10 x 50 kg
10 x 55 kg
10 x 55 kg
10 x 60 kg
Db row:
10 x 26 kg
10 x 30 kg
10 x 34 kg
10 x 34 kg
Shrug:
10 x 50 kg
10 x 60 kg
10 x 70 kg
10 x 70 kg
Hypers:
10
10 x 10 kg
10 x 10 kg
10 x 10 kg
10 x 10 kg
Standing calves raise:
10 x 40 kg
10 x 50 kg
10 x 60 kg
10 x 70 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
07/09
Chest, Shoulders and Triceps:
Inc. BB press:
10 x 50 kg
10 x 50 kg
10 x 52 kg
10 x 52 kg
Dp Press:
10 x 24 kg
10 x 24 kg
10 x 24 kg
10 x 26 kg
Inc. Fly:
10 x 12 kg
10 x 12 kg
10 x 14 kg
10 x 14 kg
Seated BB press:
10 x 30 kg
10 x 35 kg
10 x 35 kg
7 x 35 kg
Laterals raises:
10 x 8 kg
10 x 8 kg
10 x 10 kg
6 x 10 kg --> 6 x 8 kg --> 6 x 6 kg --> 6 x 4 kg
Skull crushers:
10 x 15 kg
10 x 20 kg
Rope pushdown:
10 x 15 kg
10 x 17,5 kg
Reserve grip pushdown:
10 x 20 kg
10 x 20 kg
10 x 22,5 kg
10 x 22,5 kg
Chest, Shoulders and Triceps:
Inc. BB press:
10 x 50 kg
10 x 50 kg
10 x 52 kg
10 x 52 kg
Dp Press:
10 x 24 kg
10 x 24 kg
10 x 24 kg
10 x 26 kg
Inc. Fly:
10 x 12 kg
10 x 12 kg
10 x 14 kg
10 x 14 kg
Seated BB press:
10 x 30 kg
10 x 35 kg
10 x 35 kg
7 x 35 kg
Laterals raises:
10 x 8 kg
10 x 8 kg
10 x 10 kg
6 x 10 kg --> 6 x 8 kg --> 6 x 6 kg --> 6 x 4 kg
Skull crushers:
10 x 15 kg
10 x 20 kg
Rope pushdown:
10 x 15 kg
10 x 17,5 kg
Reserve grip pushdown:
10 x 20 kg
10 x 20 kg
10 x 22,5 kg
10 x 22,5 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
08/09
Legs and bi's:
One leg Db RDL:
10 x 10 kg
10 x 12 kg
10 x 16 kg
10 x 18 kg
Leg curl:
10 x 40 kg
10 x 45 kg
10 x 50 kg
10 x 55 kg --> 10 x 45 kg --> 10 x 35 kg
Adductor:
10 x 45 kg
10 x 50 kg
10 x 55 kg
10 x 60 kg
BB curl:
10 x 22,5 kg
10 x 27,5 kg
10 x 30 kg
10 x 30 kg
Db hammer curl:
10 x 16 kg
10 x 16 kg
10 x 18 kg
10 x 18 kg
Seated calves raise:
10 x 60 kg
10 x 80 kg
10 x 90 kg
10 x 100 kg
Havde Idræt tidligere på dagen, løb 3,4 km
Legs and bi's:
One leg Db RDL:
10 x 10 kg
10 x 12 kg
10 x 16 kg
10 x 18 kg
Leg curl:
10 x 40 kg
10 x 45 kg
10 x 50 kg
10 x 55 kg --> 10 x 45 kg --> 10 x 35 kg
Adductor:
10 x 45 kg
10 x 50 kg
10 x 55 kg
10 x 60 kg
BB curl:
10 x 22,5 kg
10 x 27,5 kg
10 x 30 kg
10 x 30 kg
Db hammer curl:
10 x 16 kg
10 x 16 kg
10 x 18 kg
10 x 18 kg
Seated calves raise:
10 x 60 kg
10 x 80 kg
10 x 90 kg
10 x 100 kg
Havde Idræt tidligere på dagen, løb 3,4 km
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
10/9
Back:
Deadlift:
10 x 50 kg
10 x 70 kg
10 x 90 kg
10 x 100 kg
Barbell row:
10 x 40 kg
10 x 50 kg
10 x 50 kg
10 x 60 kg
Back:
Deadlift:
10 x 50 kg
10 x 70 kg
10 x 90 kg
10 x 100 kg
Barbell row:
10 x 40 kg
10 x 50 kg
10 x 50 kg
10 x 60 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
13/09
Back & Legs:
Squat:
10 x 50 kg
8 x 60 kg
8 x 70 kg
8 x 70 kg
One arm Db RDL:
8 x 14 kg
8 x 18 kg
8 x 20 kg
Dødløft:
8 x 50 kg
8 x 70 kg
8 x 90 kg
8 x 90 kg
Bent over Barbell row:
8 x 50 kg
8 x 60 kg
8 x 60 kg
T-bar row:
8 x 40 kg
8 x 60 kg
8 x 65 kg
Cg pulldown:
8 x 50 kg
8 x 60 kg
8 x 65 kg
Bent over barbell high row:
8 x 30 kg
8 x 30 kg
8 x 30 kg
Barbell shrug:
8 x 50 kg
8x 70 kg
8 x 70 kg
Rope crunch SS. hanging leg raises:
10 x 30 kg --> 10
10 x 35 kg --> 10
10 x 40 kg --> 10
Back & Legs:
Squat:
10 x 50 kg
8 x 60 kg
8 x 70 kg
8 x 70 kg
One arm Db RDL:
8 x 14 kg
8 x 18 kg
8 x 20 kg
Dødløft:
8 x 50 kg
8 x 70 kg
8 x 90 kg
8 x 90 kg
Bent over Barbell row:
8 x 50 kg
8 x 60 kg
8 x 60 kg
T-bar row:
8 x 40 kg
8 x 60 kg
8 x 65 kg
Cg pulldown:
8 x 50 kg
8 x 60 kg
8 x 65 kg
Bent over barbell high row:
8 x 30 kg
8 x 30 kg
8 x 30 kg
Barbell shrug:
8 x 50 kg
8x 70 kg
8 x 70 kg
Rope crunch SS. hanging leg raises:
10 x 30 kg --> 10
10 x 35 kg --> 10
10 x 40 kg --> 10
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
14/9
Chest, shoulder and triceps:
Barbell benchpress:
8 x 50 kg
8 x 60 kg
8 x 62,5 kg
Inc. dumbbell press:
8 x 24 kg
8 x 26 kg
7 x 26 kg
Inc. fly:
8 x 12 kg
8 x 14 kg
8 x 14 kg
Seated shoulder press:
8 x 30 kg
8 x 37,5 kg
8 x 40 kg
Laterals raises:
8 x 8 kg
8 x 10 kg
8 x 10 kg
Rope push-down:
8 x 17,5 kg
8 x 20 kg
8 x 22 kg
Db kickback:
8 x 6 kg
8 x 8 kg
8 x 8 kg
Chest, shoulder and triceps:
Barbell benchpress:
8 x 50 kg
8 x 60 kg
8 x 62,5 kg
Inc. dumbbell press:
8 x 24 kg
8 x 26 kg
7 x 26 kg
Inc. fly:
8 x 12 kg
8 x 14 kg
8 x 14 kg
Seated shoulder press:
8 x 30 kg
8 x 37,5 kg
8 x 40 kg
Laterals raises:
8 x 8 kg
8 x 10 kg
8 x 10 kg
Rope push-down:
8 x 17,5 kg
8 x 20 kg
8 x 22 kg
Db kickback:
8 x 6 kg
8 x 8 kg
8 x 8 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
17/9
Back & biceps:
Pulldown:
8 x 60 kg
8 x 65 kg
8 x 65 kg --> 8 x 55 kg --> 8 x 45 kg
Dødløft:
10 x 50 kg
8 x 70 kg
8 x 90 kg
8 x 110 kg
Rear delt laterals:
8 x 6 kg
8 x 8 kg
8 x 8 kg
Barbell Row:
8 x 50 kg
8 x 60 kg
8 x 60 kg --> 8 x 50 kg
Rope Row:
8 x 35 kg
8 x 40 kg
8 x 45 kg
Shrug SS. rear delt barbell row:
8 x 60 kg --> 8 x 38,5 kg
8 x 70 kg --> 8 x 38,5 kg
8 x 80 kg --> 8 x 38,5 kg
Db curl:
8 x 14 kg
8 x 16 kg
8 x 16 kg
Db preacher curl:
8 x 8 kg
8 x 10 kg
8 x 10 kg
Cable crunch SS. Leg raise:
10 x 35 kg --> 10
10 x 40 kg --> 10
10 x 42 kg --> 10
Back & biceps:
Pulldown:
8 x 60 kg
8 x 65 kg
8 x 65 kg --> 8 x 55 kg --> 8 x 45 kg
Dødløft:
10 x 50 kg
8 x 70 kg
8 x 90 kg
8 x 110 kg
Rear delt laterals:
8 x 6 kg
8 x 8 kg
8 x 8 kg
Barbell Row:
8 x 50 kg
8 x 60 kg
8 x 60 kg --> 8 x 50 kg
Rope Row:
8 x 35 kg
8 x 40 kg
8 x 45 kg
Shrug SS. rear delt barbell row:
8 x 60 kg --> 8 x 38,5 kg
8 x 70 kg --> 8 x 38,5 kg
8 x 80 kg --> 8 x 38,5 kg
Db curl:
8 x 14 kg
8 x 16 kg
8 x 16 kg
Db preacher curl:
8 x 8 kg
8 x 10 kg
8 x 10 kg
Cable crunch SS. Leg raise:
10 x 35 kg --> 10
10 x 40 kg --> 10
10 x 42 kg --> 10
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
18/9
Chest, Shoulders And Triceps:
Db benchpress:
8 x 24 kg
8 x 26 kg
8 x 28 kg
Incline Barbell Benchpress:
8 x 50 kg
8 x 50 kg
8 x 52,5 kg
Dips:
8
8
8
Fly:
8 x 14 kg
8 x 14 kg
8 x 14 kg
Barbell Shoulder press:
8 x 35 kg
8 x 40 kg
7 x 40 kg
Laterals raises:
8 x 8 kg
8 x 10 kg
8 x 10 kg
Skullcrushers:
8 x 15 kg
8 x 17,5 kg
8 x 25 kg
Reservegrip pushdown:
8 x 20 kg
8 x 22,5 kg
8 x 22,5 kg
Db kickback:
8 x 6 kg
8 x 8 kg
8 x 8 kg
Chest, Shoulders And Triceps:
Db benchpress:
8 x 24 kg
8 x 26 kg
8 x 28 kg
Incline Barbell Benchpress:
8 x 50 kg
8 x 50 kg
8 x 52,5 kg
Dips:
8
8
8
Fly:
8 x 14 kg
8 x 14 kg
8 x 14 kg
Barbell Shoulder press:
8 x 35 kg
8 x 40 kg
7 x 40 kg
Laterals raises:
8 x 8 kg
8 x 10 kg
8 x 10 kg
Skullcrushers:
8 x 15 kg
8 x 17,5 kg
8 x 25 kg
Reservegrip pushdown:
8 x 20 kg
8 x 22,5 kg
8 x 22,5 kg
Db kickback:
8 x 6 kg
8 x 8 kg
8 x 8 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
20/9
Back & Legs
Squat:
8 x 60 kg
8 x 70 kg
8 x 80 kg
RDL:
8 x 50 kg
8 x 70 kg
8 x 80 kg
Leg curl:
8 x 45 kg
8 x 50 kg
8 x 55 kg
8 x 55 kg --> 8 x 45 kg --> 8 x 35 kg
Leg press:
8 x 80 kg
8 x 100 kg
8 x 120 kg
Adductor:
8 x 50 kg
8 x 60 kg
8 x 70 kg
Lat pulldown:
8 x 55 kg
8 x 60 kg
8 x 65 kg
Yates row:
8 x 50 kg
8 x 60 kg
8 x 60 kg
Db Row:
8 x 30 kg
8 x 34 kg
8 x 34 kg
Reservegrip pulldown:
8 x 55 kg
8 x 60 kg
8 x 65 kg
Calf raises:
8 x 60 kg
8 x 100 kg
8 x 100 kg
Calf press:
8 x 100 kg
8 x 110 kg
8 x 120 kg
Back & Legs
Squat:
8 x 60 kg
8 x 70 kg
8 x 80 kg
RDL:
8 x 50 kg
8 x 70 kg
8 x 80 kg
Leg curl:
8 x 45 kg
8 x 50 kg
8 x 55 kg
8 x 55 kg --> 8 x 45 kg --> 8 x 35 kg
Leg press:
8 x 80 kg
8 x 100 kg
8 x 120 kg
Adductor:
8 x 50 kg
8 x 60 kg
8 x 70 kg
Lat pulldown:
8 x 55 kg
8 x 60 kg
8 x 65 kg
Yates row:
8 x 50 kg
8 x 60 kg
8 x 60 kg
Db Row:
8 x 30 kg
8 x 34 kg
8 x 34 kg
Reservegrip pulldown:
8 x 55 kg
8 x 60 kg
8 x 65 kg
Calf raises:
8 x 60 kg
8 x 100 kg
8 x 100 kg
Calf press:
8 x 100 kg
8 x 110 kg
8 x 120 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
21/9
AM workout: Chest And Triceps:
Barbell Benchpress:
8 x 55 kg
8 x 60 kg
8 x 60 kg --> 8 x 50 kg
Incline Barbell press:
8 x 50 kg
8 x 55 kg
8 x 57,5 kg
Dips:
8
7
8
Db fly:
8 x 14 kg
8 x 14 kg
8 x 14 kg
OH Db extension:
8 x 8 kg
8 x 8 kg
8 x 10 kg
Reserve grip pushdown:
8 x 20 kg
8 x 22 kg
8 x 22 kg
Db kickback:
8 x 8 kg
8 x 8 kg
8 x 8 kg
AM workout: Chest And Triceps:
Barbell Benchpress:
8 x 55 kg
8 x 60 kg
8 x 60 kg --> 8 x 50 kg
Incline Barbell press:
8 x 50 kg
8 x 55 kg
8 x 57,5 kg
Dips:
8
7
8
Db fly:
8 x 14 kg
8 x 14 kg
8 x 14 kg
OH Db extension:
8 x 8 kg
8 x 8 kg
8 x 10 kg
Reserve grip pushdown:
8 x 20 kg
8 x 22 kg
8 x 22 kg
Db kickback:
8 x 8 kg
8 x 8 kg
8 x 8 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
21/9
PM workout: Shoulders and Abs:
Seated shoulder press:
8 x 30 kg
8 x 35 kg
8 x 40 kg
8 x 40 kg
Dips:
8
Barbell uprigt row:
8 x 15 kg
8 x 15 kg
8 x 15 kg
Db front laterals raises:
8 x 8 kg
8 x 10 kg
8 x 10 kg
Bent over laterals raises:
8 x 8 kg
8 x 8 kg
8 x 8 kg --> 8 x 6 kg --> 8 x 4 kg
Side Laterals raises:
8 x 8 kg
8 x 10 kg
8 x 10 kg
Decline crunch + lying crunch
PM workout: Shoulders and Abs:
Seated shoulder press:
8 x 30 kg
8 x 35 kg
8 x 40 kg
8 x 40 kg
Dips:
8
Barbell uprigt row:
8 x 15 kg
8 x 15 kg
8 x 15 kg
Db front laterals raises:
8 x 8 kg
8 x 10 kg
8 x 10 kg
Bent over laterals raises:
8 x 8 kg
8 x 8 kg
8 x 8 kg --> 8 x 6 kg --> 8 x 4 kg
Side Laterals raises:
8 x 8 kg
8 x 10 kg
8 x 10 kg
Decline crunch + lying crunch
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
24/9
Back And Biceps:
Pulldowns:
8 x 55 kg
8 x 60 kg
8 x 65 kg
Barbell row:
8 x 50 kg
8 x 60 kg
8 x 60 kg --> 8 x 50 kg
Db row:
8 x 30 kg
8 x 34 kg
8 x 38 kg
T-Bar row:
8 x 40 kg
8 x 60 kg
8 x 70 kg --> 8 x 60 kg --> 8 x 40 kg --> 8 x 80 kg
Cable Rope row:
8 x 40 kg
8 x 45 kg
8 x 50 kg
Barbell curl:
8 x 25 kg
8 x 30 kg
8 x 30 kg
Shrug SS. Rear laterals:
8 x 50 kg --> 8 x 8 kg
8 x 70 kg --> 8 x 8 kg
8 x 70 kg --> 8 x 8 kg
Db preacher curl:
8 x 10 kg
8 x 12 kg
8 x 12 kg
Back And Biceps:
Pulldowns:
8 x 55 kg
8 x 60 kg
8 x 65 kg
Barbell row:
8 x 50 kg
8 x 60 kg
8 x 60 kg --> 8 x 50 kg
Db row:
8 x 30 kg
8 x 34 kg
8 x 38 kg
T-Bar row:
8 x 40 kg
8 x 60 kg
8 x 70 kg --> 8 x 60 kg --> 8 x 40 kg --> 8 x 80 kg
Cable Rope row:
8 x 40 kg
8 x 45 kg
8 x 50 kg
Barbell curl:
8 x 25 kg
8 x 30 kg
8 x 30 kg
Shrug SS. Rear laterals:
8 x 50 kg --> 8 x 8 kg
8 x 70 kg --> 8 x 8 kg
8 x 70 kg --> 8 x 8 kg
Db preacher curl:
8 x 10 kg
8 x 12 kg
8 x 12 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
25/9
Bryst, skulder & Triceps:
Bænkpres:
8 x 55 kg
8 x 60 kg
5 x 65 kg --> 5 x 60 kg --> 5 x 50 kg
Barbell skulder pres:
8 x 30 kg
8 x 35 kg
8 x 45 kg
Laterals raises SS. Cable fly:
8 x 8 kg --> 8 x 6,25 kg
8 x 10 kg --> 8 x 7,5 kg
8 x 10 kg --> 8 x 10 kg
Dips:
8
7
7
Reserve grip pushdown:
8 x 22,5 kg
8 x 22,5 kg
8 x 25 kg
Rope crunch:
8 x 35 kg
8 x 40 kg
7 x 42,5 kg
Bryst, skulder & Triceps:
Bænkpres:
8 x 55 kg
8 x 60 kg
5 x 65 kg --> 5 x 60 kg --> 5 x 50 kg
Barbell skulder pres:
8 x 30 kg
8 x 35 kg
8 x 45 kg
Laterals raises SS. Cable fly:
8 x 8 kg --> 8 x 6,25 kg
8 x 10 kg --> 8 x 7,5 kg
8 x 10 kg --> 8 x 10 kg
Dips:
8
7
7
Reserve grip pushdown:
8 x 22,5 kg
8 x 22,5 kg
8 x 25 kg
Rope crunch:
8 x 35 kg
8 x 40 kg
7 x 42,5 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
27/9
Legs & Back
Squat:
6 x 50 kg
6 x 60 kg
6 x 70 kg
6 x 70 kg
6 x 80 kg
Dumbell RDL:
6 x 14 kg
6 x 20 kg
6 x 22 kg
6 x 24 kg
6 x 26 kg
Legpress:
6 x 80 kg
6 x 100 kg
6 x 120 kg
6 x 120 kg
6 x 140 kg
Leg Extension:
6 x 35 kg
6 x 40 kg
6 x 45 kg
6 x 50 kg
6 x 55 kg
Db Row:
6 x 32 kg
6 x 34 kg
6 x 36 kg
6 x 36 kg
6 x 38 kg
Cg pulldown:
6 x 55 kg
6 x 60 kg
6 x 60 kg
6 x 65 kg
6 x 70 kg
Barbell Row:
6 x 50 kg
6 x 55 kg
6 x 60 kg
6 x 60 kg
6 x 60 kg
Calf press:
6 x 100 kg
6 x 110 kg
6 x 110 kg
6 x 120 kg
6 x 120 kg
Legs & Back
Squat:
6 x 50 kg
6 x 60 kg
6 x 70 kg
6 x 70 kg
6 x 80 kg
Dumbell RDL:
6 x 14 kg
6 x 20 kg
6 x 22 kg
6 x 24 kg
6 x 26 kg
Legpress:
6 x 80 kg
6 x 100 kg
6 x 120 kg
6 x 120 kg
6 x 140 kg
Leg Extension:
6 x 35 kg
6 x 40 kg
6 x 45 kg
6 x 50 kg
6 x 55 kg
Db Row:
6 x 32 kg
6 x 34 kg
6 x 36 kg
6 x 36 kg
6 x 38 kg
Cg pulldown:
6 x 55 kg
6 x 60 kg
6 x 60 kg
6 x 65 kg
6 x 70 kg
Barbell Row:
6 x 50 kg
6 x 55 kg
6 x 60 kg
6 x 60 kg
6 x 60 kg
Calf press:
6 x 100 kg
6 x 110 kg
6 x 110 kg
6 x 120 kg
6 x 120 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
28/9
Chest, Shoulders & Triceps:
Flat Db press:
6 x 24 kg
6 x 26 kg
6 x 28 kg
6 x 30 kg
6 x 30 kg
Incline Db press:
6 x 24 kg
6 x 26 kg
6 x 26 kg
6 x 28 kg
6 x 28 kg
Db Fly:
6 x 12 kg
6 x 14 kg
6 x 14 kg
6 x 16 kg
6 x 16 kg
Barbell Shoulder press:
6 x 35 kg
6 x 40 kg
6 x 45 kg
5 x 50 kg
4 x 50 kg --> 8 x 30 kg
Laterals raises:
6 x 8 kg
6 x 10 kg
6 x 10 kg
6 x 12 kg
6 x 12 kg --> 6 x 8 kg --> 6 x 6 kg
Reserve grip pushdown:
6 x 25 kg
6 x 25 kg
6 x 27,5 kg
Db kickback:
6 x 8 kg
6 x 8 kg
6 x 8 kg
Seated crunch:
10 x 40 kg
10 x 40 kg
10 x 40 kg
Chest, Shoulders & Triceps:
Flat Db press:
6 x 24 kg
6 x 26 kg
6 x 28 kg
6 x 30 kg
6 x 30 kg
Incline Db press:
6 x 24 kg
6 x 26 kg
6 x 26 kg
6 x 28 kg
6 x 28 kg
Db Fly:
6 x 12 kg
6 x 14 kg
6 x 14 kg
6 x 16 kg
6 x 16 kg
Barbell Shoulder press:
6 x 35 kg
6 x 40 kg
6 x 45 kg
5 x 50 kg
4 x 50 kg --> 8 x 30 kg
Laterals raises:
6 x 8 kg
6 x 10 kg
6 x 10 kg
6 x 12 kg
6 x 12 kg --> 6 x 8 kg --> 6 x 6 kg
Reserve grip pushdown:
6 x 25 kg
6 x 25 kg
6 x 27,5 kg
Db kickback:
6 x 8 kg
6 x 8 kg
6 x 8 kg
Seated crunch:
10 x 40 kg
10 x 40 kg
10 x 40 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
29/09
Legs & Biceps:
Squat:
6 x 50 kg
6 x 50 kg
6 x 70 kg
6 x 70 kg
6 x 70 kg
Adductor:
6 x 50 kg
6 x 60 kg
6 x 70 kg
6 x 70 kg
6 x 70 kg
Barbell curl:
6 x 30 kg
6 x 30 kg
6 x 32,5 kg
6 x 32,5 kg
6 x 35 kg
Db hammer curl:
6 x 18 kg
6 x 20 kg
6 x 22 kg
Behind the back wrist curl:
6 x 30 kg
6 x 40 kg
6 x 40 kg -- > 6 x 30 kg --> 6 x 20 kg
Seated calves raises:
6 x 60 kg
6 x 80 kg
6 x 80 kg
6 x 80 kg
Legs & Biceps:
Squat:
6 x 50 kg
6 x 50 kg
6 x 70 kg
6 x 70 kg
6 x 70 kg
Adductor:
6 x 50 kg
6 x 60 kg
6 x 70 kg
6 x 70 kg
6 x 70 kg
Barbell curl:
6 x 30 kg
6 x 30 kg
6 x 32,5 kg
6 x 32,5 kg
6 x 35 kg
Db hammer curl:
6 x 18 kg
6 x 20 kg
6 x 22 kg
Behind the back wrist curl:
6 x 30 kg
6 x 40 kg
6 x 40 kg -- > 6 x 30 kg --> 6 x 20 kg
Seated calves raises:
6 x 60 kg
6 x 80 kg
6 x 80 kg
6 x 80 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Hvordan er din træning splittet op? Og kører du nogen fast progression 
You can always be thinner; look better
-
- Reputation point: 10
- Indlæg: 1667
- Tilmeldt: 9. maj 2009, 15:22
- Geografisk sted: Aalborg
- Træner her: Fitnessworld Aalborg, Eternitten
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Wazza skrev:Hvordan er din træning splittet op? Og kører du nogen fast progression
Mandag: Ryg og Ben
Tirsdag: Bryst Skulder Triceps
Onsdag: Ben og Biceps
Torsdag: Cardio
Fredag: Ryg og Biceps
Lørdag: Bryst Skulder triceps
Sådan har jeg kørt 8 uger snart. Reps rance har været: 3 x 12, 4 x 10, 3 x 8, 5 x 6 og kilo på dagsform
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
1/10
Back & bi's:
Db Row:
6 x 32 kg
6 x 34 kg
6 x 36 kg
6 x 38 kg
6 x 38 kg
Cg Pulldown:
6 x 55 kg
6 x 60 kg
6 x 65 kg
6 x 70 kg
6 x 70 kg
T-Bar row:
6 x 40 kg
6 x 60 kg
6 x 60 kg
6 x 65 kg
6 x 70 kg
Rope Row:
6 x 45 kg
6 x 50 kg
6 x 55 kg
6 x 55 kg
5 x 55 kg
Db curl:
6 x 14 kg
6 x 16 kg
6 x 16 kg
6 x 18 kg
6 x 18 kg
Db preacher curl:
6 x 10 kg
6 x 12 kg
Back & bi's:
Db Row:
6 x 32 kg
6 x 34 kg
6 x 36 kg
6 x 38 kg
6 x 38 kg
Cg Pulldown:
6 x 55 kg
6 x 60 kg
6 x 65 kg
6 x 70 kg
6 x 70 kg
T-Bar row:
6 x 40 kg
6 x 60 kg
6 x 60 kg
6 x 65 kg
6 x 70 kg
Rope Row:
6 x 45 kg
6 x 50 kg
6 x 55 kg
6 x 55 kg
5 x 55 kg
Db curl:
6 x 14 kg
6 x 16 kg
6 x 16 kg
6 x 18 kg
6 x 18 kg
Db preacher curl:
6 x 10 kg
6 x 12 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
2/10
Chest, Shoulder & Tricep:
Benchpress:
6 x 50 kg
6 x 55 kg
6 x 60 kg
6 x 65 kg
5 x 70 kg --> 4 x 60 kg --> 6 x 50 kg
Incline Benchpress:
6 x 50 kg
6 x 52,5 kg
6 x 55 kg
6 x 57,5 kg
6 x 60 kg
Cable Fly:
6 x 7,5 kg
6 x 10 kg
6 x 10 kg
6 x 12,5 kg
6 x 12,5 kg
Barbell Shoulderpress:
6 x 35 kg
6 x 40 kg
6 x 45 kg
5 x 45 kg
Laterals raises:
6 x 10 kg
6 x 10 kg
6 x 10 kg
6 x 12 kg
6 x 12 kg
Roelly Triceps push:
6 x 5 kg
6 x 6,25 kg
6 x 7,5 kg
6 x 10 kg
6 x 10 kg
Rope Puhsdown:
6 x 15 kg
6 x 17,5 kg
6 x 20 kg
Chest, Shoulder & Tricep:
Benchpress:
6 x 50 kg
6 x 55 kg
6 x 60 kg
6 x 65 kg
5 x 70 kg --> 4 x 60 kg --> 6 x 50 kg
Incline Benchpress:
6 x 50 kg
6 x 52,5 kg
6 x 55 kg
6 x 57,5 kg
6 x 60 kg
Cable Fly:
6 x 7,5 kg
6 x 10 kg
6 x 10 kg
6 x 12,5 kg
6 x 12,5 kg
Barbell Shoulderpress:
6 x 35 kg
6 x 40 kg
6 x 45 kg
5 x 45 kg
Laterals raises:
6 x 10 kg
6 x 10 kg
6 x 10 kg
6 x 12 kg
6 x 12 kg
Roelly Triceps push:
6 x 5 kg
6 x 6,25 kg
6 x 7,5 kg
6 x 10 kg
6 x 10 kg
Rope Puhsdown:
6 x 15 kg
6 x 17,5 kg
6 x 20 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
04/10
Legs and Back:
Dødløft:
6 x 70 kg
6 x 90 kg
6 x 100 kg
6 x 110 kg
6 x 120 kg
Leg press:
6 x 80 kg
6 x 90 kg
6 x 100 kg
6 x 110 kg
6 x 120 kg
Db RDL:
6 x 18 kg
6 x 20 kg
6 x 24 kg
6 x 26 kg
6 x 26 kg
Pulldown:
6 x 55 kg
6 x 60 kg
6 x 60 kg
6 x 65 kg
6 x 65 kg
Barbell Row:
6 x 50 kg
6 x 60 kg
6 x 65 kg
6 x 65 kg
6 x 70 kg
Bent over Laterals:
5 x 6 x 8 kg
Legs and Back:
Dødløft:
6 x 70 kg
6 x 90 kg
6 x 100 kg
6 x 110 kg
6 x 120 kg
Leg press:
6 x 80 kg
6 x 90 kg
6 x 100 kg
6 x 110 kg
6 x 120 kg
Db RDL:
6 x 18 kg
6 x 20 kg
6 x 24 kg
6 x 26 kg
6 x 26 kg
Pulldown:
6 x 55 kg
6 x 60 kg
6 x 60 kg
6 x 65 kg
6 x 65 kg
Barbell Row:
6 x 50 kg
6 x 60 kg
6 x 65 kg
6 x 65 kg
6 x 70 kg
Bent over Laterals:
5 x 6 x 8 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
5/10
Chest, Shoulder & Tricep:
Dumbell press:
6 x 26 kg
6 x 28 kg
6 x 30 kg
6 x 30 kg
6 x 32 kg
Incline Dumbell press:
6 x 24 kg
6 x 26 kg
6 x 28 kg
6 x 28 kg
6 x 30 kg
Laterals Raises:
6 x 10 kg
6 x 10 kg
6 x 12 kg
6 x 12 kg
6 x 12 kg
Dips:
6
6
6
Chest, Shoulder & Tricep:
Dumbell press:
6 x 26 kg
6 x 28 kg
6 x 30 kg
6 x 30 kg
6 x 32 kg
Incline Dumbell press:
6 x 24 kg
6 x 26 kg
6 x 28 kg
6 x 28 kg
6 x 30 kg
Laterals Raises:
6 x 10 kg
6 x 10 kg
6 x 12 kg
6 x 12 kg
6 x 12 kg
Dips:
6
6
6
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
06/10
Legs & Biceps:
Squat:
6 x 50 kg
6 x 70 kg
6 x 70 kg
6 x 80 kg
6 x 80 kg
Leg curl:
6 x 45 kg
6 x 50 kg
6 x 55 kg
6 x 60 kg
6 x 60 kg
Barbell RDL:
6 x 50 kg
6 x 50 kg
6 x 70 kg
6 x 70 kg
6 x 70 kg
Adducter:
6 x 50 kg
6 x 60 kg
6 x 70 kg
6 x 70 kg
6 x 75 kg
Seated Db curl:
6 x 12 kg
6 x 14 kg
6 x 16 kg
6 x 16 kg
6 x 16 kg
Legs & Biceps:
Squat:
6 x 50 kg
6 x 70 kg
6 x 70 kg
6 x 80 kg
6 x 80 kg
Leg curl:
6 x 45 kg
6 x 50 kg
6 x 55 kg
6 x 60 kg
6 x 60 kg
Barbell RDL:
6 x 50 kg
6 x 50 kg
6 x 70 kg
6 x 70 kg
6 x 70 kg
Adducter:
6 x 50 kg
6 x 60 kg
6 x 70 kg
6 x 70 kg
6 x 75 kg
Seated Db curl:
6 x 12 kg
6 x 14 kg
6 x 16 kg
6 x 16 kg
6 x 16 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
8/10
Back & biceps:
Pulldown:
6 x 55 kg
6 x 60 kg
6 x 65 kg
6 x 70 kg
6 x 70 kg
Barbell Row:
6 x 50 kg
6 x 60 kg
6 x 60 kg
6 x 65 kg
6 x 65 kg
T-bar row:
6 x 45 kg
6 x 60 kg
6 x 65 kg
6 x 70 kg
6 x 70 kg
Reserve grip pulldown:
6 x 50 kg
6 x 55 kg
6 x 60 kg
6 x 65 kg
6 x 65 kg
Barbell curl:
6 x 30 kg
6 x 32,5 kg
6 x 35 kg
6 x 37,5 kg
4 x 37,5 kg --> 5 x 30 kg
Back & biceps:
Pulldown:
6 x 55 kg
6 x 60 kg
6 x 65 kg
6 x 70 kg
6 x 70 kg
Barbell Row:
6 x 50 kg
6 x 60 kg
6 x 60 kg
6 x 65 kg
6 x 65 kg
T-bar row:
6 x 45 kg
6 x 60 kg
6 x 65 kg
6 x 70 kg
6 x 70 kg
Reserve grip pulldown:
6 x 50 kg
6 x 55 kg
6 x 60 kg
6 x 65 kg
6 x 65 kg
Barbell curl:
6 x 30 kg
6 x 32,5 kg
6 x 35 kg
6 x 37,5 kg
4 x 37,5 kg --> 5 x 30 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
9/10
Chest, Shoulder & triceps:
Barbell benchpress:
6 x 55 kg
6 x 60 kg
6 x 65 kg
6 x 67,5 kg
4 x 70 kg --> 4 x 60 kg --> 4 x 50 kg
Incline Db press:
6 x 24 kg
6 x 26 kg
6 x 28 kg
6 x 30 kg
6 x 30 kg
Db Fly:
6 x 14 kg
6 x 16 kg
6 x 16 kg
6 x 16 kg
Seated shoulder press:
6 x 35 kg
6 x 40 kg
6 x 45 kg
6 x 45 kg
5 x 50 kg
Laterals:
6 x 12 kg
6 x 12 kg
6 x 12 kg
6 x 12 kg
6 x 12 kg
Reserve grip pushdown:
6 x 20 kg
6 x 25 kg
6 x 27,5 kg
6 x 27,5 kg
6 x 27,5 kg
Chest, Shoulder & triceps:
Barbell benchpress:
6 x 55 kg
6 x 60 kg
6 x 65 kg
6 x 67,5 kg
4 x 70 kg --> 4 x 60 kg --> 4 x 50 kg
Incline Db press:
6 x 24 kg
6 x 26 kg
6 x 28 kg
6 x 30 kg
6 x 30 kg
Db Fly:
6 x 14 kg
6 x 16 kg
6 x 16 kg
6 x 16 kg
Seated shoulder press:
6 x 35 kg
6 x 40 kg
6 x 45 kg
6 x 45 kg
5 x 50 kg
Laterals:
6 x 12 kg
6 x 12 kg
6 x 12 kg
6 x 12 kg
6 x 12 kg
Reserve grip pushdown:
6 x 20 kg
6 x 25 kg
6 x 27,5 kg
6 x 27,5 kg
6 x 27,5 kg
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
18/10
Plyometrisk træning
Foam rolling:
Upper Back
Lower Back
Glutes
Hips
Hamstrings
Calves
Quads
IT-Bands
Dynamic Streching:
Alternating Toe Touch
Leg swings
Sprints:
5 x 15 m.
100 %
Box jumps:
2 x 6 x 91 cm
One leg Box jumps:
10 hop med hver ben, op af trappe x 2
Hårdt...
Plyometrisk træning
Foam rolling:
Upper Back
Lower Back
Glutes
Hips
Hamstrings
Calves
Quads
IT-Bands
Dynamic Streching:
Alternating Toe Touch
Leg swings
Sprints:
5 x 15 m.
100 %
Box jumps:
2 x 6 x 91 cm
One leg Box jumps:
10 hop med hver ben, op af trappe x 2
Hårdt...
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
19/10
Styrke Træning:
Warm-up
motion cykel
Foam Rolling: Hams, Quads & Calves
Squat:
5 x 60 kg
5 x 67,5 kg
8 x 77,5 kg
Bænkpres:
5 x 47,5 kg
5 x 55 kg
10 x 62,5 kg
Dødløft:
5 x 80 kg
5 x 95 kg
12 x 107,5 kg
Pushups:
2 x 25
Styrke Træning:
Warm-up
motion cykel
Foam Rolling: Hams, Quads & Calves
Squat:
5 x 60 kg
5 x 67,5 kg
8 x 77,5 kg
Bænkpres:
5 x 47,5 kg
5 x 55 kg
10 x 62,5 kg
Dødløft:
5 x 80 kg
5 x 95 kg
12 x 107,5 kg
Pushups:
2 x 25
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
21-10
Styrke Træning
Squat:
5 x 60 kg
5 x 67,5 kg
10 x 77,5 kg
Millitary press:
5 x 40 kg
5 x 45 kg
6 x 50 kg
Pull-ups:
6
6
6
Rotator Cluff
Styrke Træning
Squat:
5 x 60 kg
5 x 67,5 kg
10 x 77,5 kg
Millitary press:
5 x 40 kg
5 x 45 kg
6 x 50 kg
Pull-ups:
6
6
6
Rotator Cluff
"What's the point? No one will see my quads anyway,". You just missed the point. Looking good for appearances or for competitions is one thing, but great bodybuilding is more than that. It has to be more than that, or you just don't get it.
-
- Reputation point: 0
- Indlæg: 1109
- Tilmeldt: 2. aug 2008, 14:32
- Træner her: Fitnesshouse
- Styrkeliste
- - Bænkpres: 100.00
- - Squat: 150.00
- - Dødløft: 200.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
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