Navn: Lasse
Alder: 19 år
Højde: 190cm
Træningserfaring: 2år

Stats for Mandag d. 1/8/2011 - THE BULK BEGINS!

Kold form!
Vægt: 80 kg
Lår: 61 cm
Underarm:28 cm
Skulder: 122cm
Læg: 36 cm
Bryst: 105 cm
Guns: 35cm

Stats for Søndag d.11/12/2011

Kold form!
Vægt: 95kg (+15kg)
Underarm: 32cm(+4cm)
Arm: 40cm (+5cm)
Skulder: 131cm(+9cm)
Lår: 67cm(+6cm)
Læg: 39,5cm(+3,5cm)
Bryst: 116cm(+11cm)

Formen d.1/8/2011 - Inden bulkstart:

3 Ugers bulk tilbage, kører følgende program de sidste 3 uger:


Day 1: Guns
Skull Crushers - 3 set 4-6 reps
Seated Triceps Extensions - 3 sets 4-6 reps
Rope downs - 2 sets 4-6
Push downs - 2 sets 4-6 reps
EZ Bar Curl 2 sets 4-6 reps
Dumbbell Curls 3 sets 4-6 reps
Incline Curls 2 sets 4-6 reps
Hammer Curls 3 sets 4-6 reps
Single arm Cable Curls 2 sets 4-6 reps

Day 2: Chest
Incline Barbell Bench Press – 3 sets 4-6 reps
Incline Dumbell Flyes 3 sets 8-12 reps
Flat Barbell Bench Press 3 sets 4-6 reps
Flat Dumbell Flyes 3 sets 8-12 reps
Decline Barbell Bench Press 3 sets 4-6 reps
Decline Dumbell Flyes 3 sets 8-12 reps
Pushups – 3 sets 12 reps
Underarme

Day 3: Shoulders
standing shoulder barbell press - 12, 8, 6, 4
seated shoulder press 90 degree incline -12, 10, 6
side dumbbell raises - 12,10,8,6
front dumbbell raises - 12,10,8,6
rear dumbbell raises - 12,10,8,6
arnold press - 10, 10, 10
ABS!

Day 4: Back
Barbell Deadlift – 12, 8, 6
Bent Over Barbell Row – 12,10,8,6
Wide-Grip Lat Pulldown – 12,10,8,6
Wide-Grip Cable Row – 10,8,6
Close-Grip Pulldown – 10,8,6
Chinups – 8,8,6

Day 5: Legs
Squats – 10,8,6,6
Leg extensions – 12,10,8,6
Seated Leg Curls – 12,10,8,6
Seated Calf raises – 12,10,8,6
Leg Press – 12,10,8,6
Abs!

Gårsdagens træning!

Skull Crushers - 3 set 4-6 reps - 20,25,30
Seated Triceps Extensions - 3 sets 4-6 reps - 32,37,41
Rope downs - 2 sets 4-6 - 25,27.5
Push downs - 2 sets 4-6 reps - 37.5, 47.5
EZ Bar Curl 2 sets 4-6 reps - 30,35
Dumbbell Curls 3 sets 4-6 reps - 16,18,20
Incline Curls 2 sets 4-6 reps - 16,18
Hammer Curls 3 sets 4-6 reps - 18,20,22
Single arm Cable Curls 2 sets 4-6 reps - 12.5,15

God træning med godt overskud,
puha, lidt DOMS i overarmene her til morgen,
ser frem til bryst-træningen i aften!

Dagens træning, Bryst!

Incline Barbell Bench Press – 3 sets 4-6 reps - 70,80,90
Incline Dumbell Flyes 3 sets 8-12 reps - 16,18,20
Flat Barbell Bench Press 3 sets 4-6 reps - 80,90,100
Flat Dumbell Flyes 3 sets 8-12 reps - 16,18,20
Decline Barbell Bench Press 3 sets 4-6 reps - 65,75,85
Decline Dumbell Flyes 3 sets 8-12 reps - 16,18,20
Cable Crossover 3 sæt, 4-6 reps - 17.5,20,22.5
Mave

Dagens træning, skulder!

seated shoulder press 90 degree incline -12, 10, 6 - 50,55,60
side dumbbell raises - 12,10,8,6 - 8,9,10,12
front dumbbell raises - 12,10,8,6 - 8,9,10,12
rear dumbbell raises - 12,10,8,6 - 9,10,12,14
arnold press - 10, 10, 10 - 18,20,22

Gik fint, dog uden træningspartner

Træning i lørdags:

Skull Crushers - 3 set 4-6 reps - 20,25,30
Seated Triceps Extensions - 3 sets 4-6 reps - 32,37,41
Rope downs - 2 sets 4-6 - 25,27.5
Push downs - 2 sets 4-6 reps - 37.5, 47.5
EZ Bar Curl 2 sets 4-6 reps - 30,35
Dumbbell Curls 3 sets 4-6 reps - 16,18,22
Incline Curls 2 sets 4-6 reps - 16,18
Hammer Curls 3 sets 4-6 reps - 18,20,24
Single arm Cable Curls 2 sets 4-6 reps - 12.5,15

Træning i søndags:

Squats – 10,8,6,6 - 80,90,100,110
Leg extensions – 12,10,8,6 - 60,65,70,75
Seated Leg Curls – 12,10,8,6 - 70,75,80,85
Seated Calf raises – 12,10,8,6 - 130,150,170
Leg Press – 12,10,8,6 - 120,140,160

Træningen fra igår:

seated shoulder press 90 degree incline -12, 10, 6 - 55,60,65
side dumbbell raises - 12,10,8,6 - 8,9,10,12
front dumbbell raises - 12,10,8,6 - 8,9,10,12
rear dumbbell raises - 12,10,8,6 - 9,10,12,14
arnold press - 10, 10, 10 - 18,20,22

Var desværre lidt træt, og uden træningspartner.. IGEN!

Gårsdagens træning!
Bryst,skulder,mave:

Bænkpres: 4 sæt x 6-8 reps - 70,75,80,85
Dumbell decline presses: 4 sæt x 6-8 reps - 24,26,28,30
Dumbell skulderpres: 4 sæt x 6-8 reps - 18,20,22,24
Dumbell side laterals: 4 sæt x 6-8 reps - 9,10,12,14
Skullcrushers: 4 sæt x 6-8 reps - 25,30,35,40
Weighted abs: 4 sæt x 6-8 reps - 10,10,10,10

Mit træningscenter har lukket indtil 2.juledag! Så må tage træningen nede i kælderen de næste par dage!

THE CUT BEGINS! WITH 12 WEEKS OF KRIS GETHIN!

Stats for Mandag d.2/1-2012

Kold form!
Vægt: 96kg
Underarm: 32cm
Arm: 40cm
Skulder: 131cm
Lår: 66cm
Læg: 40cm
Bryst: 116cm

Day 1: Legs

Cardio: 20 min - Cykling

Leg Press:
3-5 warm-up sets of 10-12 reps - 100,100,100
3 sets to failure in 10-12 reps -130,140,150

Hamstring Curl:
2 warm-up sets of 15 reps - 50,50
3 sets to failure in 10-12 reps - 60,65,70

Leg Extension:
2 warm-up sets of 15-20 reps - 40,40
2 Sets to failure 10-12 reps - 60,65

Cardio: 20 min - Roning

Cardio: 20 minutes - Løb
Flat Dumbbell Press:
3 warm-up sets of 6-10 reps - 18,20,24
2 sets to failure in 6-10 reps - 30,30
Incline Flyes:
2 sets to failure in 8-10 reps - 24,26
Straight Arm Pullover:
2 sets to failure in 10-12 reps - 32,34
Rope Extension:
3 sets to failure in 10-12 reps - 22.5,25,27.5
Lying Cable Extensions:
3 sets to failure in 10-12 reps - 20,22.5,25
Overhead Dumbbell Extension:
3 sets to failure in 10-12 reps - 24,26,28
Cardio: 20 minutes - Cykling

Dag 3: Back/Biceps

Cardio
20 min - Roning

Reverse-Grip Pulldowns
1 warm up set of 8-10 reps - 65
3 sets of 8-10 reps - 70,80,90

Bent Over Barbell Row
1 warm up set of 8-10 reps - 30
3 sets of 10-12 reps - 40,50,60

Hyperextensions (Back Extensions)
1 warm up set of 10-12 reps
2 sets of 10-12 reps - 20,30

Straight-Arm Pulldown
7 sets of 10-15 reps - 20,20,20,22.5,22.5,22.5,25

Concentration Curls
2 warm up sets of 12-15 reps, per arm - 10,10
3 sets of 12-15 reps, per arm - 12,12,14

Dumbbell Alternate Bicep Curl
3 sets of 12-15 reps, per arm - 14,16,18

Cable Curls
3 sets of 15-20 reps - 22.5,25,27.5

Cardio
20 min - Cykling

Dag 4: Shoulders/Calves/abs
Cardio
20 min - Roning

Seated Barbell Military Press
2 warm up sets of 6-8 reps - 40,40
3 sets of 6-8 reps 45,50,55

Side Lateral Raise
1 warm up sets of 12-15 reps - 10
3 sets of 12-15 reps - 12,12,14

Upright Barbell Row
3 sets of 7 reps - 20,25,30

Lying Rear Delt Raise
7 sets of 12-15 reps - 12,12,12,14,14,14,16

Superset:

Weighted Sit-Up
3 sets of 15-20 reps - 10,10,10

Standing Calf Raises
3 sets of 18-20 reps - 130,140,150

Cardio
20 min - Cykling

Dag 5: Legs
Cardio
20 minutes - Cykling

Superset:

Leg Extensions
2 sets of 30 reps - 50,60

Hamstring Curls
2 sets of 20 reps - 60,70

Resume Regular Sets

Leg Press
3 sets of 50 reps - 100,110,120

Superset: Repeat Exercises 1 & 2

Leg Extensions
1 sets of 30 reps - 60

Hamstring Curls
1 sets of 20 reps - 70

Cardio
20 minutes - Cykling

Dag 6: Chest/Triceps

Cardio
20 minutes - Roning

Flat Dumbbell Press
2 warm-up sets of 8-10 reps -20,22
2 sets to failure in 6-8 reps - 28,30

Flat Bench Flyes
1 warm-up set of 8-10 reps - 14
2 sets to failure in 8-10 reps - 22,24

Incline Cable Flyes
1 warm-up set of 8-10 reps - 7.5
2 sets to failure in 8-10 reps - 10,12.5
1 drop set to failure - 12.5,10,7.5

Cable Crossover
1 warm-up set of 8-10 reps - 12.5
2 sets to failure in 8-10 reps 20,22.5
1 drop set to failure - 22.5,17.5,12.5

Tricep Cable Pushdowns
1 warm-up set of 8-10 reps - 20
2 sets to failure in 16-18 reps - 25,27.5
1 drop set to failure - 27.5,22.5,17.5

Reverse Cable Pushdowns
1 warm-up set of 8-10 reps - 17.5
2 sets to failure in 16-18 reps - 20,22.5
1 drop set to failure - 22.5,17.5,12.5

Cardio
20 minutes - Cykling

Dag 7: Shoulders

Cardio 20 min - Cykling


Machine Shoulder (Military) Press
1 warm up set of 8-10 reps - 20
2 sets to failure in 8-10 reps - 25,30
1 drop set to failure - 30,25,20

Superset:
Side Lateral Raise
1 warm up set of 8-10 reps - 9
3 sets to failure in 12-16 reps 10,12,12

Side Lateral Raise (Starting behind back)
3 sets to failure in 12-16 reps - 6,7,8

Resume Normal Sets:
Dumbbell Shrug
1 warm up set of 8-10 reps - 28
3 sets to failure in 12-20 reps 30,30,30

Reverse Machine Flyes
1 warm up set of 8-10 reps - 2.5
7 sets of 12-16 reps 3.75,5,5,7.5,7.5,7.5,10

Cardio
20 min - Cykling

Dag 8: Calves and abs
Cardio
20 min - Cykling

Standing Calf Raises
1-2 warm up sets of 8-10 reps - 60
4 sets to failure in 12 reps - 70,80,90,100

Seated Calf Raises
4 sets to failure in 18-20 reps - 130,140,150,160

Hanging Leg Raise
3 sets to failure in 20 reps

Cardio
20 min - Cykling

Dag 9: Back and Biceps

Cardio
20 min - Cykling

Reverse-Grip Pulldowns
1 warm up set of 8-10 reps - 65
3 sets to failure in 8-10 reps - 70,80,90

Wide-Grip Lat Pulldown
1 warm up set of 8-10 reps - 55
3 sets to failure in 8-12 reps - 60,65,70

Romanian Deadlift
1 warm up set of 8-10 reps - 40
3 sets to failure in 16 reps - 60,80,90

Hammer Curls
1 warm up set of 8-10 reps - 12
3 sets to failure in 18-20 reps - 16,18,20

Barbell Preacher Curls
1 warm up set of 8-10 reps - 10
3 sets to failure in 14-16 reps - 15,15,20

EZ-Bar Curl
1 warm up set of 8-10 reps - 10
3 sets to failure in 8-10 reps - 15,20,25

Cardio
20 min - Cykling

Dag 10: Legs

Cardio
20 min - Cykling

Superset:

Leg Extensions
3 sets to failure in 18-20 reps - 50,60,70

Seated Leg Curl
3 sets to failure in 12-15 reps - 60,70,80


Leg Press:
3 sets to failure in 30-50 reps - 110,120,130

Cardio
20 min - Roning

Dag 11: Chest and triceps

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Dumbbell Bench Press
2 warm up sets of 8-10 reps - 20,22
2 sets to failure in 6-8 reps - 30,30

Straight-Arm Dumbbell Pullover
1 warm up set of 8-10 reps - 20
2 sets to failure in 10-12 reps - 32,34

Incline Dumbbell Flyes
2 sets to failure in 10-12 reps - 20,22
1 drop set to failure - 22,18,14

Cable Rope Overhead Triceps Extension
1 set to failure in 12-15 reps - 25
2 drop sets to failure - 22.5,17.5,12.5 - 25,20,15

Dips - Triceps Version
3 sets to failure in 12-15 reps

Superset:

Lying Dumbbell Tricep Extension
3 sets to failure in 10-12 reps - 12,12,12

Pushups (Close and Wide Hand Positions)
3 sets to failure

Resume normal sets:

Bench Dips
3 sets to failure in 12-15 reps - Added weight: 5,10,15

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 12: Back & Biceps

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Reverse-Grip Pulldowns
1 warm up set of 10-12 reps - 60
3 sets to failure in 10-12 reps - 70,80,90

Wide-Grip Lat Pulldown
3 sets to failure in 12-15 reps - 65,70,75

Bent Over Two-Dumbbell Row
3 sets to failure in 15-17 reps - 22,24,26

Dumbbell Alternate Bicep Curl
1 warm up set of 8-10 reps - 10
3 sets to failure in 12-14 reps - 12,14,16

One Arm Dumbbell Preacher Curl
1 warm up set of 8-10 reps - 10
3 sets to failure in 12-14 reps - 12,14,16

Barbell Curl
3 sets to failure in 15-20 reps - 20,30,30

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 13: Shoulders, Calves & Abs

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side
Superset:


Side Lateral Raise
3 sets to failure in 15-17 reps - 10,12,14

Front Dumbbell Raise
2-3 sets to failure in 15-17 reps - 9,10,12

Resume normal sets:

Machine Shoulder (Military) Press
1 warm up set of 8-10 reps - 20
3 sets to failure in 15-17 reps - 30,40,50

Seated Bent-Over Rear Delt Raise
7 sets to failure in 12-15 reps - 10,10,10,12,12,14,14

Seated Calf Raises
1 warm up set of 8-10 reps - 100
5 sets to failure in 20 reps - 110,120,130,140,150

Sit-Up
3 sets to failure

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 14 - Back & Biceps

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Bent Over Barbell Row
1 warm up set of 8-10 reps - 30
3 sets of 10-12 reps - 50,60,65

Lat Pulldown
1 warm up set of 8-10 reps - 60
2 sets of 10-12 reps - 95,100

Reverse-Grip Pulldowns
1 warm up set of 8-10 reps - 60
3 sets of 10-12 reps - 70,80,90

EZ Bar Preacher Curls
1 warm up set of 8-10 reps - 10
4 triple drop sets of 10-12 reps - 25,20,17.5

EZ-Bar Curl
4 triple drop sets of 10-12 reps - 25,20,17.5

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 15: Shoulders

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Side Lateral Raise
2 warm up sets of 8-10 reps -7,8
3 sets of 10-12 reps + plus partial reps to failure - 10,12,14

Dumbbell Shoulder Press
1 warm up set of 8-10 reps - 18
3 drop sets of 10-12 reps - 24,18

Dumbbell Lying Rear Lateral Raise
1 set of 12 reps + 20 partial reps - 12

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Stats for Mandag d.30/1-2012

Kold form!
Vægt: 92kg (-5kg)
Underarm: 32cm (samme)
Arm: 39cm (-1cm)
Skulder: 130cm (-1cm)
Lår: 64cm (-2cm)
Læg: 39cm (-1cm)
Bryst: 115cm (-1cm)

Dag 16: Chest
Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Butterfly
2 warm up sets of 8-10 reps - 30
3 triple drop sets of 10-12 reps - 65,50,40

Machine Bench Press
3 triple drop sets of 10-12 reps - 70,50,30

Incline Dumbbell Flyes
3 triple drop sets of 10-12 reps - 24,18,12

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 17: Triceps,Calves and Abs
Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Triceps Pushdown - V-Bar Attachment
1 warm up set of 8-10 reps - 25
3 triple drop sets of 15 reps - 47.5,37.5,27.5

Close-Grip Barbell Bench Press
2 warm up sets of 8-10 reps - 30,30
3 triple drop sets of 12 reps - 50,40,30

Cable Rope Overhead Triceps Extension
2 warm up sets of 8-10 reps - 15,15
3 triple drop sets of 10 reps - 25,20,15

Seated Calf Raises
7 sets of 20 reps - 100,110,120,130,140,150,160

Weighted Sit-Ups
1 warm up set of 8-10 reps
3 sets of 10-12 reps - 10,10,10

Hanging Leg Raise
2 sets of 15-17 reps

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 18: Back and Biceps
Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Giant Set:

Chin-Up
3 sets of 16-20 reps

Wide-Grip Lat Pulldown (behind the neck)
3 sets of 12 reps - 75,70,70

Seated Cable Rows
3 drop sets of 12 reps - 60,50

Superset:

Bent Over Barbell Row
3 sets of 12 reps - 70,65,60

Hyperextensions (Back Extensions)
3 drop sets of 12 reps - 20,10

Superset:

Dumbbell Alternate Bicep Curl
1 set of 20 reps - 14
2 sets of 8 reps - 22,24

Overhead Cable Curl
3 drop sets of 8 reps - 15,10

Resume normal sets:

Lying Cable Curl
3 drop sets of 20 reps - 27.5,17.5


Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side