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10/11

bb row
5x72,5
5x72,5
5x72,5
5x70
5x70

hack squat
5x90
5x90
5x90
5x90
5x90

bb preacher curl
8x32,5
8x30
8x27,5
8x25
8x25

supersetted med

close grip pulldown
5x70
5x70
5x65
5x65
5x65

reverse curls
10x12
10x12
10x10
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



13/11

Bænk
5x70
5x72,5
5x75
5x77,5
5x77,5

db military press
5x24
5x24
5x24
5x24
5x24

tricep push down
8x30
8x30
8x27,5
8x27,5
8x25

close grip bench
5x50
5x50
5x50
5x50
5x50
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



14/11

bb row
5x70
5x72,5
5x72,5
5x72,5
5x72,5

hack squat
5x80
5x85
5x90
5x90
5x90

bb curl
8x37,5
7x37,5
8x35
8x35
8x35

supersetted med reverse cable pulldown
5x80
5x75
5x70
5x70
5x70

hammer curls
10x16
10x14
10x14
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



16/11

Bænk
5x70
5x70
5x70
5x70
5x70

db military
5x22
5x22
5x22
5x22
5x22

skullcrusher
8x30
8x30
8x30
8x27,5
8x27,5

supersetted med close grip bench
5x50
5x50
5x45
5x42,5
5x42,5
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



17/11

bb row
5x70
5x72,5
5x72,5
5x72,5
5x72,5

front squat
5x50
5x50
5x50
5x50
5x50

bb preacher curl
8x32,5
8x32,5
8x30
8x30
8x30

supersetted med

close grip pulldown
5x75
5x75
5x70
5x70
5x65

db reverse curl
10x10
10x10
10x10
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



20/11

bænk
5x75
5x75
5x75
5x70
5x70

db military
5x24
5x24
5x24
5x24
5x24

tricep p down
8x30
8x30
8x27,5
8x27,5
8x25

supersetted med

close grip bench
5x50
5x50
5x45
5x45
5x42,5
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



21/11

bb row
5x75
5x75
5x72,5
5x72,5
5x72,5

Leg extension (ondt i knæ, derfor ingen squat)
12x85
12x85
12x90
10x90
12x85

bb curl
8x35
8x35
8x35
8x32,5
8x32,5

supersetted med

close grip pulldown
5x75
5x75
5x75
5x70
5x70

hammer curl
10x16
10x14
10x14
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



23/11

db press
5x26
5x26
5x26
5x26
5x26

bænk
db press
8x30
8x30
8x30
8x30
8x30

skullcrusher
8x30
8x30
8x30
8x30
8x30

supersetted med
bænk
5x55
5x55
5x55
db overhead ext
5x24
5x24
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



24/11

bb row
5x72,5
5X72,5
5X72,5
5X72,5
5X72,5

leg extension
12x90
12x90
12x85
12x85
12x85

preacher curl
8x32,5
8x32,5
8x30
8x30
8x30

supersetted med

close grip pull down
5x75
5x70
5x70
5x65
5x65

reverse curl
10x12
10x12
10x12
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



27/12

bænk
5X80
5X80
5X77,5
5X77,5
5X75

DB military press
5x22
5x22
5x22
5x22
5x22

tricep push down
8x35
8x32,5
8x32,5
8x32,5
8x30

supersetted med

close grip bench
5x50
5x50
5x50
5x50
5x50
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



28/11

BB row
5x75
5x75
5x75
5x75
5x75

Har ondt i knæene ved squat, derfor prøver jeg og og lave hip flexor øvelser og lunge for glutes..

lunges
10xbw+20kg vægtstang
x
x
x
x

bb curl
10x35
10x35
10x35
10x32,5
10x32,5

supersetted med

close grip pulldown
5x75
5x70
5x70
5x70
5x70

hammer curls
10x16
10x14
10x12
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



30/11

bænk
5x80
5x80
5x80
5x77,5
5x77,5

db press
8x20
8x20
8x20
8x20
8x20

skullcrusher
8x32,5
8x32,5
7x32,5
8x30
7x30

supersetted med close grip bench
5x50
5x50
5x50
5x50
5x50
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



1/12

bb row
5x75
5x75
5x75
5x75
5x75

lunges

20x38kg

bb preacher curl
8x35
6x35
8x32,5
8x32,5
8x30

supersetted med

close grip pulldown
5x75
5x75
5x70
5x70
5x70

db reverse curl
10x14
10x14
10x12
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



4/12

bænk
5x80
5x80
5x80
5x80
5x80

db military press
5x22
5x22
5x22
5x22
5x22

tricep push down
8x35
8x35
8x32,5
8x32,5
8x32,5

supersetted med

overhead tricep ext
5x24
5x24
5x24
5x24
5x24
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



5/12

bb row
5x75
5x75
5x75
5x70
5x70

liggende ben pres
12x180
12x180
12x160
12x160
12x160

bb curl
8x35
8x35
8x35
8x32,5
8x32,5

supersetted med

close grip pulldown
5x75
5x75
5x75
5x70
5x70

hammer curl
10x16
10x14
10x14
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



7/12

bænk
5x80
5x80
5x80
5x80
5x80

db press
5x22
5x22
5x22
5x22

skullcrusher
8x32,5
8x32,5
6x32,5
8x30
8x30

supersetted med db ext
5x24
5x24
5x24
5x24
5x24
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



8/12

bb row
5x75
5x75
5x75
5x72,5
5x72,5

liggende ben pres
12x160
12x180
12x180
12x180
12x180

bb preacher curl
8x35
8x35
6x35
8x30
8x30

supersetted med close grip pull down
5x75
5x75
5x70
5x70
5x70

db reverse curl
10x14
10x14
10x12
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



11/12

bænk
5x70
5x75
5x80
5x80
5x80

db military press
8x20
8x20
8x20
8x20
8x20

tricep p down
8x30
8x30
8x30
8x30
8x30

supersetted med overhead db ext
8x24
8x24
8x24
8x24
7x24
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



12/12

bb row
5x75
5x75
5x72,5
5x72,5
5x72,5

hack squat
5x100
5x100
5x100
5x100
5x100

db lunges
10x16kg
10x16
10x16

bb curl
8x32,5
8x32,5
8x32,5
8x32,5
8x32,5

supersetted med close grip pull down

5x75
5x70
5x70
5x70
5x65

reverse db curl
10x14
10x12
10x12
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



19/11
fase 3

bænk
5x70
5x70
5x75
5x75
5x75

db military press
5x22
5x22
5x22
5x22
5x22

eccentric dips
5xbw
5xbw
5xbw
5xbw
5xbw

tricep push down
12x35
12x32,5
12x30
12x30
12x27,5
12x27,5
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



19/12

bb row
5x75
5x75
5x70
5x70
5x70

hack squat
5x100
5x100
5x100
5x100
5x100

eccentric reverse chin pullups
5xbw
5xbw
5xbw
5xbw
5xbw

concentration curls
12x12
12x12
12x12
12x12

hammer curl
12x14
12x14
12x12
12x12
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



21/12

db press
5x30
5x32
5x34
5x35

db press
5x20
5x20
5x20
5x20
5x20

eccentric dip
5xbw
5xbw
5xbw
5xbw
5xbw

tricep push down
12x32,5
12x32,5
12x32,5
12x32,5
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



22/12

bb row
5x75
5x75
5x75
5x72,5
5x72,5

hack squat
5x105
5x105
5x105
5x100
5x100

reverse grip chin down (eccentric)
5xbw+10kg
5xbw+10kg
5xbw+10kg
5xbw+10kg
5xbw+10kg

preacher db curl
12x14
12x14
12x14
12x14

hammer curl
12x14
12x14
12x14
12x14
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



25/12

db press
5x34
5x34
5x34
5x34
5x34

db press
5x24
5x24
5x24
5x24
4x24

dips eccentric
5xbw
5xbw
5xbw
5xbw
5xbw

db extention
12x12kg
12x12
12x12
12x12
12x12
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



26/12

bb row
5x70
5x70
5x70
5x70
5x70

hack squat maskine
12x70
12x70
12x70
12x70
12x70

reverse grip pulldown eccentric
5xbw
5xbw
5xbw
5xbw
5xbw

db concentration curl
12x14
12x14
12x12
12x12

hammer curl
12x14
12x12
12x12
12x12
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



28/12

db press
5x32
5x34
5x34
5x34
5x34

db press
5x24
5x22
5x22
5x22
5x22

dips eccentric
5xbw
5xbw
5xbw
5xbw
5xbw

db extension
12x12
12x12
12x12
12x12

tricep push down
12x30
12x30
10x30
10x30
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



29/12

bb row
5x75
5x75
5x75
5x75
5x75

hack squat maskine
5x70
5x70
5x70
5x70
5x70

reverse grip pullups (eccentric)
5xbw
5xbw
5xbw
5xbw
5xbw

db concentration curls
12x14
12x14
12x14
12x14

hammer curls
12x14
12x14
12x12
12x12
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



Tilbage efter 1 uges deload

Vil træne et front kæde domineret fullbody program 3x ugentligt i en måneds tid.

8/1/18

incline bench
12x50
12x50
12x50
12x50

inc db press
12x22
12x22
12x22
12x22

db extension
12x24
12x26
12x28
12x28

deep breathing db pullover
12x22
12x22
12x22
12x22

sternum chinups
6xbw
5xbw
4xbw

unilateral machine row
12x80
12x80
12x80

incline db curls
12x14
12x12
12x10
12x10
12x10

hack squat
12x60
12x70
12x70
12x70

leg curl
12x80
12x80
12x80
12x80

seated calf raise
10x60
10x60
10x60
10x60
10x60

standing calf raise
20x50
20x50
20x40
20x40
20x30
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



10/1/18

bænk
10x70
10x70
10x70
10x70

inc db press
12x24
12x24
12x24
12x24

db ext
12x28
12x28
12x26
12x26

db pullover
12x22
12x22
12x22
12x22

one arm cable row
12x20
12x20
12x20
12x20

inc db curl
12x14
12x12
12x10
12x10

hack squat
10x90
10x90
10x90
10x90

calf on leg press
20x100
20x100
15x110
15x110

leg curl
12x70
12x70
12x70
12x70
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



15/1/18

inc db press
12x28
12x28
10x28
10x28

db lateral raise
12x12
10x12
10x10
10x10

one arm db extension
12x14
10x14
12x12
10x12
8x12

db pullover
12x22
12x22
10x22
10x22

wide grip cable row
12x40
12x40
12x35
12x35

lat pulldown
10x60
10x60
8x60
8x60

inc db curl
12x14
12x12
10x10
10x10
10x10

machine hack squat
12x80
12x80
12x80
12x80

calf raise
15x60
15x60
15x70
15x80

sitting calf raise
12x60
12x60
12x60
12x60

leg press
12x130
12x140
12x150
12x150
 
Reputation point: 10
 
Indlæg: 409
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan


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