pede pede

Wazza skrev:
020994 skrev:
Wazza skrev:Hvad linje skal du gå på efter jul?

Er stadig x'er (:

Skod. Håbede på Biologi/Idræt

Jeg overvejede det, men gider ikke være i en kæmpe klasse med V

07/12

Deload:

Warm-up:
Motioncykel
Foam Rolling af hele lortet

Squat:
5 x 40 kg
5 x 50 kg
5 x 60 kg

RE Dødløft:
5 x 50 kg
5 x 50 kg
5 x 50 kg

RDL:
10 x 30 kg
10 x 30 kg
10 x 30 kg

Bulgarian split squat;
10 x 4 kg
10
10

En masse vippebræt

Cardio:
25 minutters gang

10/12

Deload:

Warm up:
motioncykel
foam rolling

Dødløft:
10 x 50 kg
5 x 70 kg
5 x 70 kg

Box squat:
5x 30 kg
5 x 50 kg
5 x 50 kg

Lunges:
3 x 10 x BW

GHR:
3
3
3

13/12

Styrketræning:

Warm up:
Foam Rolling: Alt

Squat:
5 x 60 kg
5 x 70 kg
3 x 80 kg
3 x 100 kg
1 x 110 kg PR +10kg
1 x 120 kg PR +20kg

GHR:
6

14/12

Styrketræning:

Bænkpres:
20 x 30 kg
5 x 50 kg
5 x 60 kg
5 x 70 kg
3 x 80 kg PR
0 x 90 kg

Dips:
6
6
6

Rear delt Laterals:
20 x 6 kg
10 x 8 kg
10 x 8 kg

Db Shrug:
15 x 38 kg

Hypers:
3 x 10

Triceps pushdown:
10 x 30 kg

Db hammer curl:
2 x 8 x 20 kg

17/12

Styrketræning:

Dødløft:
10 x 50 kg
10 x 70 kg
5 x 90 kg
3 x 110 kg
2 x 130 kg
1 x 150 kg PR + 10 kg

Military press:
10 x 30 kg
5 x 50 kg
1 x 60 kg

05/01

Bodybuilding: Ben og ryg

Squat:
15 x 50 kg
10 x 80 kg
5 x 80 kg
8 x 70 kg

Leg press:
15 x 60 kg
15 x 80kg
15 x 100 kg
6 x 120 kg

Leg extensions:
10 x 40 kg
10 x 40 kg
10 x 40 kg

Calves raises:
12 x 60 kg
12 x 60 kg
12 x 60 kg

Cable curl:
10 x 25 kg
10 x 25 kg
10 x 25 kg

Så slap energien op
God start egentlig

06/01

Bodybuilding:

Db press:
10 x 24 kg
10 x 28 kg
7 x 28 kg
6 x 26 kg

Incline Db press:
8 x 20 kg
8 x 20 kg
8 x 20 kg

Incline Barbell press:
10 x 40 kg
10 x 40 kg
10 x 40 kg

Db fly:
15 x 8 kg
15 x 8 kg
15 x 8 kg

Seated Db shoulder press:
12 x 10 kg
12 x 10 kg
12 x 10 kg

Laterals raises:
12 x 6 kg
12 x 6 kg
12 x 8 kg

Front raises:
3 x 10 x 6 kg

Dips:
5 x BW
5 x BW
5 x BW

Reserve grip cable pushdown:
15 x 15 kg
15 x 15 kg
15 x 15 kg

TG Crunch:
3 x 10 x 30 kg

07/1

Back & Biceps:

Lat Pulldown:
10 x 50 kg
10 x 55 kg
10 x 55 kg
7 x 60 kg

Close Grip Pulldown:
8 x 50 kg
8 x 50 kg
8 x 55 kg
8 x 55 kg

Yates Row:
10 x 30 kg
10 x 35 kg
10 x 40 kg
10 x 45 kg

Dumbbell Row:
10 x 22 kg
10 x 22 kg
10 x 24 kg

Seated Cable Row:
10 x 30 kg
10 x 40 kg
10 x 40 kg

Seated Dumbbell Curl:
10 x 8 kg
10 x 8 kg
10 x 8 kg

Lying Cable Curl:
10 x 15 kg
10 x 15 kg
10 x 15 kg

10/1

Chest, Triceps & Hams:

Incline Barbell Press:
10 x 50 kg
10 x 60 kg
8 x 60 kg
8 x 60 kg

Flat Dumbbell Press:
10 x 24 kg
7 x 26 kg
6 x 26 kg
6 x 26 kg

Dumbbell Fly:
15 x 10 kg
15 x 10 kg
15 x 10 kg

One Arm Rope Pushdown:
10 x 7,5 kg
10 x 7,5 kg
10 x 10 kg

Overhead Dumbbell Extension:
10 x 8 kg
10 x 8 kg
10 x 10 kg
10 x 10 kg

Seated Leg Curl:
12 x 40 kg
12 x 45 kg
12 x 50 kg
12 x 55 kg

11/1

Back::

Pulldown:
10 x 55 kg
10 x 60 kg
10 x 60 kg
6 x 65 kg

Close grip pulldown:
8 x 55 kg
8 x 55 kg
8 x 60 kg
8 x 60 kg --> 8 x 50 kg --> 8 x 45 kg

Chest Supported Dumbbell row:
10 x 16 kg
10 x 20 kg
10 x 22 kg
10 x 22 kg

T-Bar Row:
10 x 40 kg
10 x 50 kg
10 x 50 kg

Dødløft:
6 x 90 kg

Shoulders:

Seated Dumbbell Press:
10 x 16 kg
10 x 18 kg
10 x 18 kg
10 x 18 kg

Laterals Raises:
10 x 8 kg
10 x 8 kg
10 x 8 kg
8 x 10 kg

Bent over Laterals raises:
10 x 6 kg
10 x 6 kg
10 x 6 kg
10 x 6 kg

Smith Shrug:
10 x 60 kg
10 x 80 kg

Calves:

Calves raises:
10 x 60 kg
10 x 80 kg
10 x 80 kg

12/1

Quads:

Front Squat:
10 x 50 kg
10 x 50 kg
10 x 50 kg

Legpress:
12 x 90 kg
12 x 100 kg
10 x 110 kg

Leg Extensions:
10 x 40 kg
10 x 45 kg
10 x 50 kg
10 x 55 kg

Hams:

Leg Curl:
10 x 45 kg
10 x 50 kg
10 x 55 kg
10 x 60 kg

One Legged Dumbbell Rumanian Deadlift:
10 x 12 kg
10 x 16 kg
10 x 20 kg
10 x 22 kg

Biceps:

Barbell Curl:
10 x 30 kg
8 x 30 kg
6 x 30 kg
6 x 30 kg

Seated Dumbbell Concentration Curl:
10 x 8 kg
10 x 8 kg
10 x 8 kg

13/1

Chest:

Incline Dumbbell Press:
8 x 26 kg
8 x 26 kg
8 x 26 kg
8 x 26 kg
6 x 28 kg

Barbell Benchpress:
10 x 50 kg
10 x 50 kg
6 x 60 kg
6 x 60 kg

Dumbbell Fly:
10 x 10 kg
10 x 12 kg
10 x 12 kg

Triceps:

Ez Cable Pushdown:
10 x 25 kg
10 x 27 kg
10 x 27 kg
6 x 27 kg

Dumbbell Kickback:
10 x 6 kg
10 x 6 kg
10 x 6 kg
10 x 8 kg

14/1

Back:

Pulldowns:
12 x 55 kg
12 x 55 kg
10 x 60 kg
10 x 60 kg
6 x 65 kg

Dumbbell Row:
12 x 26 kg
10 x 30 kg
8 x 34 kg
8 x 34 kg
6 x 36 kg

T-Bar Row:
10 x 40 kg
10 x 50 kg
10 x 50 kg
10 x 60 kg --> 10 x 40 kg

Rear delt Laterals Raises:
10 x 6 kg
10 x 8 kg
10 x 8 kg
10 x 8 kg

Delts:

Seated Dumbbell Shoulder Press:
10 x 18 kg
8 x 20 kg
8 x 20 kg
6 x 20 kg

Laterals Raises:
12 x 8 kg
12 x 8 kg
12 x 8 kg
12 x 10 kg

Shrug:
10 x 50 kg
10 x 50 kg
10 x 50 kg

15/1

Biceps:

Seated Dumbbell Curl:
10 x 10 kg
10 x 12 kg
10 x 14 kg
10 x 14 kg

Cable Preacher Curl:
12 x 6,25 kg
12 x 7,5 kg
10 x 7,5 kg
10 x 7,5 kg

Reserve Grip Barbell Curl SS With: Cable Rope Curl:
10 x 20 kg -- 10 x 15 kg
10 x 20 kg -- 10 x 15 kg
10 x 20 kg -- 10 x 15 kg

Triceps:

Dips:
12 x BW
12 x BW
10 x BW
10 x BW
10 x BW

Lying Dumbbell Branch Warren Triceps Extensions:
10 x 8 kg
10 x 10 kg
10 x 10 kg
10 x 10 kg

Cable Overhead Rope Extension:
15 x 15 kg
15 x 17,5 kg
15 x 17,5 kg
15 x 17,5 kg

Calves:

Standing Calves Raises:
10 x 60 kg
10 x 80 kg
10 x 80 kg
10 x 80 kg
10 x 80 kg

17/1

Chest:

Incline Dumbbell Press:
10 x 26 kg
8 x 28 kg
8 x 28 kg
8 x 28 kg
6 x 30 kg

Dumbbell Fly:
12 x 10 kg
12 x 12 kg
12 x 14 kg

Cable Crossovers:
12 x 7,5 kg
12 x 10 kg
12 x 10 kg

One Arm Rope Pushdown:
12 x 7,5 kg
12 x 7,5 kg
10 x 7,5 kg
10 x 7,5 kg

Reserve Grip Pushdown:
12 x 20 kg
12 x 20 kg
12 x 25 kg

Overbelastet håndled.
Pause overvejet.

Overbelastet håndled, pause resten af ugen.

24/01

Cardio & Abs:

Løb/gang:
20 minutter

Decline Sit ups:
15 x BW+ 10 kg
15 x BW+ 10 kg
15 x BW +10 kg

Dumbbell Side Bend:
15 x 20 kg
15 x 20 kg
15 x 20 kg
15 x 20 kg
15 x 20 kg

Vippebræt + udstræk

25/1

Legs:

Cykel:
12 minutter

Squat Close stance Heel raises:
10 x 50 kg
10 x 50 kg
10 x 50 kg
10 x 55 kg
10 x 55 kg

One legged legpress:
12 x 30 kg
12 x 30 kg
12 x 30 kg
12 x 40 kg
12 x 40 kg

Dumbbell Lunges:
12 x 12 kg
12 x 12 kg

Seated Leg curl:
15 x 50 kg
15 x 50 kg
15 x 50 kg

Glute Ham Raises:
5 x BW
5 x BW

One legged Calf raises
10 x BW
10 x BW
10 x BW
10 x BW
10 x BW

Efter hvert sæt blev der stået på vippebræt.

28/1

Cardio:

Løb:
2 km

29/1

Ben!!!

Gym ball Glutes Bridge SS. Gym ball Leg Curl:
10 x BW --> 10 x BW
10 x BW --> 10 x BW
10 x BW --> 10 x BW

Dumbbell Lunges m. Elastik
10 x BW
10 x 8 kg
10 x 14 kg

Fokus på ydersiden, svært at holde balance, men super øvelse.

Seated Leg curl:
10 x 45 kg
10 x 50 kg
10 x 55 kg

Back Squat:
10 x 80 kg
8 x 90 kg
6 x 100 kg

helt helt i bund, skal siges jeg er 192 høj.

Walking Plate lunges with sidetwist:
10 steps x 10 kg
10 x 10 kg
10 x 10 kg

Calves press:
10 x 100 kg
10 x 110 kg
10 x 120 kg

Leg press:
10 x 90 kg
8 x 100 kg
6 x 110 kg

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