Onsdag d. 31/10 - 2007
-Skulder, triceps og læg

DB laterals:
15 reps @ 12 kg
12 rep @ 14 kg
10 reps @ 16 kg
8 reps @ 18 kg + et dropset med 8 reps @ 12 kg

Militær pres:
6 reps @ 40 kg
6 reps @ 40 kg
5 reps @ 45 kg
5 pushpresses @ 50 kg

Seated rear DB laterals:
10 reps @ 14 kg
10 reps @ 14 kg
10 reps @ 14 kg

Smith upright rows:
10 reps @ 40 kg
10 reps @ 40 kg
10 reps @ 40 kg
10 reps @ 40 kg

Reverse pec-dec:
12 reps @ 70 kg
12 reps @ 70 kg
12 reps @ 70 kg
12 reps @ 70 kg

Pressdowns:
8 reps @ 27,5 kg
8 reps @ 27,5 kg
8 reps @ 27,5 kg
8 reps @ 27,5 kg

Overhead DB extensions:
10 reps @ 24 kg
10 reps @ 24 kg
10 reps @ 24 kg
supersættet med
Bench dips:
12 reps
12 reps
12 reps

Seated calf raises:
10 reps + 5 partials @ 60 kg
10 reps + 5 partials @ 60 kg
10 reps + 5 partials @ 60 kg
10 reps + 5 partials @ 60 kg
10 reps + 5 partials @ 60 kg

Octane-sjoveren:
15 min HIIT med lungerne og maden oppe i ganen...

/Mac

Torsdag d. 1/11 - 2007
-Ryg, biceps og mave

Bent-rows:
10 reps @ 70 kg
8 reps @ 80 kg
8 reps @ 80 kg
8 reps @ 80 kg

Cable rows:
10 reps @ 70 kg
10 reps @ 75 kg
10 reps @ 80 kg
8 reps @ 85 kg

BB shrugs:
15 reps @ 130 kg
10 reps @ 150 kg
10 reps @ 170 kg

Gym80 pulldowns:
12 reps @ 70 kg
12 reps @ 70 kg
12 reps + nogle forced @ 70 kg

Hyper-extensions:
12 reps @ 10 kg
12 reps @ 10 kg
12 reps @ 10 kg + et dropset med 10 reps @ BW

Cable curls:
12 reps @ 40 kg
12 reps @ 40 kg
12 reps @ 40 kg
12 reps @ 40 kg

Evil wheel:
8 reps
8 reps
8 reps

Swiss-ball crunches:
12 reps
12 reps
12 reps

Kondi-cykel:
20 min

/Mac

Fredag d. 2/11 - 2007
-Bryst, triceps og læg

Bænkpres:
6 reps @ 80 kg
1 rep @ 100 kg
8 reps @ 80 kg
8 reps @ 80 kg
7 reps @ 80 kg

Incline DB press:
8 reps @ 30 kg
så røg bænken lige et par hakker opad:
High incline DB press:
10 reps @ 24 kg
10 reps @ 26 kg
8 reps @ 28 kg

Gym80 pat pres:
10 reps @ 60 kg
10 reps @ 60 kg
5 reps @ 90 kg -Bahnimann fuckede totalt op i spottet, så jeg troede jeg skulle have en beskidt omgang forced, men det gik totalt i vasken. Klaphat.
10 reps @ 60 kg

Standing cable flies:
12 reps @ 3 blokke
10 reps @ 4 blokke
10 reps @ 4 blokke

Pec-dec:
15 reps @ 40 kg
8 reps @ 45 kg -Kæresten og Bahnimann bleve ved med at snakke lort, så det sæt fik de godt og grundigt ødelagt...
10 reps @ 50 kg
supersættet med
Standing calf raises:
12 reps @ 60 kg
12 reps @ 60 kg
12 reps @ 60 kg

Rope pressdowns:
12 reps @ 40 kg
12 reps @ 40 kg
12 reps @ 35 kg
12 reps @ 35 kg
supersættet med
Calf press:
12 reps + 8 partials @ slæden + 120 kg
12 reps + 8 partials @ slæden + 120 kg
12 reps + 8 partials @ slæden + 120 kg

Octane-sjoveren:
20 min

/Mac

Lørdag d. 3/11 - 2007
-Ben og biceps

Uni-lateral leg extensions:
10 reps @ 25 kg
10 reps @ 25 kg
10 reps @ 25 kg
10 reps @ 25 kg

Walking BB lunges:
20 skridt @ 30 kg
20 skridt @ 30 kg
20 skridt @ 30 kg
-Hvordan i himlens navn Ronnie kan have 100 kg og så bare trave derudaf i lunges, det er mig fuldstændig ubegribeligt... Det er den mest modbydelige øvelse EVER!

One-legged leg curls:
10 reps @ 30 kg
8 reps @ 30 kg
8 reps @ 30 kg
8 reps @ 30 kg

DB rumænsk DL:
10 reps @ 30 kg
10 reps @ 32 kg
10 reps @ 34 kg
8 reps @ 36 kg

Incline DB curls:
6 reps @ 16 kg
6 reps @ 18 kg
6 reps @ 18 kg
6 reps @ 18 kg

Standing double biceps cable curls:
12 reps @ 20 kg
10 reps @ 20 kg
10 reps @ 20 kg
supersættet med
Rope cable curls:
15 reps @ 30 kg
12 reps @ 30 kg
10 reps @ 30 kg

Kondi-cykel:
20 min

/Mac

Hvordan i himlens navn Ronnie kan have 100 kg og så bare trave derudaf i lunges, det er mig fuldstændig ubegribeligt... Det er den mest modbydelige øvelse EVER!

Jeg fatter det heller ikke.. Det er dælme BB...

Jeg har de lee'ste doms i dag efter lunges lørdag morgen... Kan næsten hverken skide eller gå...

Mandag d. 5/11 - 2007
-Skulder, triceps og læg

DB laterals:
15 reps @ 12 kg
13 reps @ 14 kg
10 reps @ 16 kg
10 reps @ 16 kg
12 reps @ 12 kg

Seated DB press:
8 reps @ 22 kg
6 reps @ 24 kg
6 reps @ 26 kg
8 reps @ 22 kg

Lying DB rear laterals:
8 reps @ 14 kg
8 reps @ 14 kg
8 reps @ 14 kg
supersættet med
Rear-delt stiff-arm kickbacks:
6 reps @ 14 kg
6 reps @ 14 kg
6 reps @ 14 kg

Medium grip upright rows:
8 reps @ 50 kg
8 reps @ 50 kg
8 reps @ 50 kg
8 reps @ 50 kg

One-arm cable rear delt:
15 reps @ 2 klodser
8 reps @ 3 klodser
12 reps @ 2,5 klodser

DB front raises:
10 reps @ 12 kg
8 reps @ 14 kg
10 reps @ 12 kg

CG bænkpres:
8 reps @ 60 kg
8 reps @ 60 kg
8 reps @ 60 kg

Pressdowns:
10 reps @ 25 kg
10 reps @ 25 kg
10 reps @ 25 kg
supersættet med
Bench dips:
10 reps
10 reps
10 reps

Seated calf raises:
10 reps + 6 partials @ 60 kg
10 reps + 6 partials @ 60 kg
10 reps + 6 partials @ 60 kg
10 reps + 6 partials @ 60 kg
10 reps + 6 partials @ 60 kg

Octane arctrainer:
5 min opvarmning
12 min HIIT - 30 sek's arbejde, 30 sek's hvile
2 min nedkøling

/Mac

Fitness-iver skrev:Jeg fatter det heller ikke.. Det er dælme BB...

Jeg har de lee'ste doms i dag efter lunges lørdag morgen... Kan næsten hverken skide eller gå...

Det er ikke bare BB, det er totalt hul i hovedet...

Men røv er også totalt brændt af, og jeg føler mig bare totalt sølle og hjælpeløs...

Tirsdag d. 6/11 - 2007
-Ryg og biceps

Cable rows:
10 reps @ 75 kg
10 reps @ 85 kg
8 reps @ 95 kg
10 reps @ 85 kg

DB rows:
10 reps @ 46 kg
10 reps @ 46 kg
10 reps @ 50 kg
10 reps @ 46 kg

Bent-rows:
10 reps @ 70 kg
10 reps @ 70 kg
10 reps @ 70 kg
10 reps @ 70 kg

Pulldowns m. spade-greb:
12 reps @ 70 kg
12 reps @ 70 kg
12 reps @ 70 kg
supersættet med
DB shrugs:
12 reps @ 42 kg
12 reps @ 42 kg
12 reps @ 42 kg

Hyper-extensions:
12 reps @ BW + 10 kg
12 reps @ BW + 10 kg
12 reps @ BW + 10 kg
12 reps @ BW + 10 kg

Machine preacher curls:
12 reps @ 30 kg
9 reps @ 35 kg
8 reps @ 35 kg
10 reps @ 30 kg

Kondi-cykel:
20 min

/Mac

Lee'goon skrev:

Fitness-iver skrev:Jeg fatter det heller ikke.. Det er dælme BB...

Jeg har de lee'ste doms i dag efter lunges lørdag morgen... Kan næsten hverken skide eller gå...

Det er ikke bare BB, det er totalt hul i hovedet...

Men røv er også totalt brændt af, og jeg føler mig bare totalt sølle og hjælpeløs...

Jeg kan faktisk først gå helt almindeligt i dag... Ellers har jeg gået som en abe der har skidt i sin ble...

Onsdag d. 7/11 - 2007
-Bryst, triceps og læg

Incline BB bench:
6 reps @ 70 kg
6 reps @ 70 kg
6 reps @ 70 kg
6 reps @ 70 kg

Gym80 pat pres:
8 reps @ 70 kg
8 reps @ 70 kg
8 reps @ 70 kg
8 reps @ 70 kg

High incline DB press:
8 reps @ 26 kg
8 reps @ 28 kg
6 reps + lidt forced @ 30 kg
8 nl-reps @ 26 kg

Pec-dec:
12 reps @ 80 kg
8 reps @ 100 kg
12 reps @ 80 kg

Bænkpres:
20 reps @ 50 kg
15 reps @ 50 kg
12 reps m. pause @ 50 kg

Lying DB extensions:
12 reps @ 12 kg
12 reps @ 12 kg
10 reps @ 12 kg
8 reps @ 12 kg

Standing calf raises:
10 reps @ 65 kg + 12 reps @ BW
10 reps @ 65 kg + 12 reps @ BW
10 reps @ 65 kg + 12 reps @ BW
10 reps @ 65 kg + 12 reps @ BW
10 reps @ 65 kg + 12 reps @ BW

/Mac

Torsdag d. 8/11 - 2007
-Ben, biceps og mave

Leg extensions:
12 reps @ 60 kg
12 reps @ 70 kg
10 reps @ 80 kg
12 reps @ 60 kg

Squat-a-thon:
Frontsquat:
8 reps @ 50 kg
8 reps @ 60 kg
6 reps @ 70 kg
Back-squat:
8 reps @ 70 kg
8 reps @ 80 kg
4 reps @ 90 kg

Gym80 machine squat:
12 reps @ maskinen + 70 kg
10 reps @ maskinen + 70 kg
10 reps @ maskinen + 70 kg

Lying leg curls:
10 reps @ 45 kg
8 reps @ 50 kg
9 reps @ 45 kg + et dropset med 7 reps @ 35 kg

Standing DB curls:
6 reps @ 18 kg
6 reps @ 20 kg
6 reps @ 22 kg
6 reps @ 18 kg

Wide-grip BB curls:
8 reps @ 30 kg
8 reps @ 30 kg
8 reps @ 30 kg
supersættet med
Close-grip cable curls:
12 reps @ 4 blokke
12 reps @ 4 blokke
12 reps @ 4 blokke

Swiss-ball crunches:
12 reps
12 reps
12 reps

Reverse crunches:
10 reps
10 reps
8 reps

Kondi-cykel:
20 min

/Mac

Fredag d. 9/11 - 2007
-Skulder, triceps og læg

DB laterals:
16 reps @ 12 kg
15 reps @ 14 kg
11 reps @ 16 kg
10 reps @ 16 kg
12 reps @ 12 kg

Arnold-press:
6 reps @ 20 kg
6 reps @ 20 kg
6 reps @ 20 kg

One-arm cable rear delt:
12 reps @ 2 blokke
12 reps @ 2 blokke
12 reps @ 2 blokke

EZ upright rows:
8 reps @ 35 kg
8 reps @ 35 kg
8 reps @ 35 kg
supersættet med
EZ front raises:
8 reps @ 15 kg
8 reps @ 15 kg
8 reps @ 15 kg

Lying DB rear laterals:
10 reps @ 14 kg
10 reps @ 14 kg
9 reps @ 14 kg

CG bænkpres:
8 reps @ 60 kg
6 reps @ 70 kg
6 reps @ 70 kg
8 reps @ 60 kg

Cable skullcrushers:
10 reps @ 45 kg
10 reps @ 45 kg
10 reps @ 45 kg
supersættet med
Pressdowns:
12 reps @ 40 kg
12 reps @ 40 kg
12 reps @ 40 kg

Seated calf raises:
10 reps + 5 partials @ 65 kg
10 reps + 5 partials @ 65 kg
10 reps + 5 partials @ 65 kg
10 reps + 5 partials @ 65 kg
10 reps + 5 partials @ 65 kg

Octane-actraineren:
2,5 min opvarmning
10,5 min HIIT
2 min nedkøling

/Mac

Lørdag d. 10/11 - 2007
-Ryg og biceps

Wide-grip pulldowns:
10 reps @ 80 kg
10 reps @ 85 kg
8 reps @ 90 kg
12 reps @ 75 kg

OL-rows:
12 reps @ 80 kg
10 reps @ 90 kg
8 reps @ 90 kg
10 reps @ 80 kg

DB rows:
8 reps @ 50 kg
8 reps @ 50 kg
8 reps @ 50 kg
12 reps @ 44 kg

Gym80 one-arm rows:
10 reps @ 60 kg
10 reps @ 60 kg
8 reps @ 60 kg

Chest-supported one-arm cable rows:
12 reps @ 40 kg
12 reps @ 40 kg
12 reps @ 40 kg

Stiff-arm pulldowns:
15 reps @ 50 kg
12 reps @ 55 kg
12 reps @ 60 kg

Hyper-extensions:
12 reps @ BW + 10 kg
12 reps @ BW + 10 kg
12 reps @ BW + 10 kg

EZ curls:
12 reps @ 30 kg
12 reps @ 30 kg
12 reps @ 30 kg
12 reps @ 30 kg

/Mac

Søndag d. 11/11 - 2007
-Bryst, læg og triceps

Low incline DB press:
8 reps @ 30 kg
8 reps @ 32 kg
8 reps @ 34 kg
8 reps @ 32 kg

Smith incline press:
8 reps @ 60 kg
8 reps @ 60 kg
8 reps @ 60 kg
8 reps @ 60 kg

Chest-dips:
10 reps
10 reps
10 reps

Incline DB flies:
12 reps @ 18 kg
10 reps @ 20 kg
10 reps @ 22 kg

Cable crossovers:
12 reps @ 20 kg
12 reps @ 20 kg
12 reps @ 20 kg

One-legged calf press:
12 reps @ slæden + 40 kg
12 reps @ slæden + 40 kg
12 reps @ slæden + 40 kg

Lying calf raises:
15 reps @ 117 kg
15 reps @ 117 kg
15 reps @ 117 kg

Overhead rope extensions:
15 reps @ 30 kg
15 reps @ 35 kg
15 reps @ 35 kg
15 reps @ 35 kg

Kondi-cykel:
20 min

/Mac

Super billeder fra Victoria Falls i Zambia :8
Men hvorfor har du klippet din rejseflirt :wub: ud på billede 3 :D

Træningsmæssigt er der vist ikke så meget at komme efter =D>

Hvad er CG Bænkpres?

Chrisss skrev:Super billeder fra Victoria Falls i Zambia :8
Men hvorfor har du klippet din rejseflirt :wub: ud på billede 3 :D

Træningsmæssigt er der vist ikke så meget at komme efter =D>

Hvad er CG Bænkpres?

Tak, det var sgu også en fed tur!
Hehe, hun er klippet ud, for at støderkarle som dig ikke skal sidde og grise det hele til. Desuden tror jeg ikke, hun ville blive ellevild med, at jeg gik og spredte billeder ud af hende rundt omkring. Så som i den eneste ene: "Find din egen kæreste, Mulle"...

Close Grip Bænkpres - Bænkpres med smalt greb, for the reading-impaired.

Mandag d. 12/11 - 2007
-Ben, biceps og mave

One-legged leg extensions:
10 reps @ 25 kg
10 reps @ 30 kg
10 reps @ 30 kg
10 reps @ 25 kg

Ben pres:
15 reps @ slæden + 160 kg
12 reps @ slæden + 200 kg
12 reps @ slæden + 200 kg

Seated leg curls:
12 reps @ 60 kg
12 reps @ 70 kg
10 reps @ 80 kg + et dropset med 8 reps @ 60 kg

Spider EZ curls:
8 reps @ 30 kg
7 reps @ 35 kg
7 reps @ 35 kg
8 reps @ 30 kg

Incline DB curls:
8 reps @ 14 kg
8 reps @ 14 kg
8 reps @ 14 kg

Swiss-ball crunches:
12 reps
12 reps
12 reps

Reverse crunches:
10 reps
10 reps
10 reps

Kondi-cykel:
20 min

/Mac

Tirsdag d. 13/11 - 2007
-Skulder, triceps og læg

Military press:
8 reps @ 40 kg
5 reps @ 50 kg
5 reps @ 50 kg
8 reps @ 40 kg

Bent-over cable rear laterals:
10 reps @ 2 blokke
8 reps @ 3 blokke
8 reps @ 3 blokke
12 reps @ 2 blokke

Seated DB laterals:
12 reps @ 12 kg
8 reps @ 14 kg
8 reps @ 14 kg
10 reps @ 12 kg

Reverse pec-dec:
10 reps @ 70 kg
10 reps @ 70 kg
10 reps @ 70 kg + et dropset med 8 reps @ 55 kg

Cable laterals:
10 reps @ blokke
10 reps @ blokke
10 reps @ blokke

CG bænkpres:
10 reps @ 60 kg
8 reps @ 70 kg
5 reps @ 80 kg
10 reps @ 60 kg

Pressdowns:
10 reps @ 25 kg
10 reps @ 25 kg
10 reps @ 25 kg + et dropset med 9 reps @ 20 kg

Seated calf raises:
10 reps + 6 partials @ 60 kg
10 reps + 6 partials @ 65 kg
10 reps + 6 partials @ 65 kg
10 reps + 6 partials @ 65 kg
10 reps + 6 partials @ 65 kg

Octane-arctraineren:
20 min

/Mac

Onsdag d. 14/11 - 2007
-Ryg og biceps

Reverse grip pulldowns:
10 reps @ 70 kg
10 reps @ 80 kg
10 reps @ 85 kg
8 reps @ 90 kg

T-bar rows:
12 reps @ 55 kg
12 reps @ 75 kg
12 reps @ 75 kg
12 reps @ 75 kg

Smith Yates rows:
12 reps @ 60 kg
12 reps @ 60 kg
12 reps @ 60 kg
12 reps @ 60 kg

Chest-supported DB rows:
10 reps @ 22 kg
10 reps @ 24 kg
10 reps @ 26 kg

Stiff-arm pulldowns:
15 reps @ 55 kg
15 reps @ 55 kg
12 reps @ 60 kg

Seated machine shrugs:
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg
supersættet med
Hyper-extensions:
12 reps @ BW + 10 kg
12 reps @ BW + 10 kg
12 reps @ BW + 10 kg + et dropset med 8 reps @ BW

Cable curls:
12 reps @ 40 kg
15 reps @ 40 kg
15 reps @ 40 kg
14 reps @ 40 kg

Octane-arctrainer:
20 min

/Mac

Torsdag d. 15/11 - 2007
-Bryst, triceps og læg

Low incline DB press:
8 reps @ 32 kg
8 reps @ 34 kg
8 reps @ 34 kg
8 reps @ 30 kg

Incline BP:
8 reps @ 60 kg
8 reps @ 60 kg
8 reps @ 60 kg
7 reps @ 60 kg

Gym80 pat pres:
10 reps @ 60 kg
8 reps @ 90 kg
7 reps + 3 forced @ 90 kg

Standing cable flies:
12 reps @ 2 blokke
10 reps @ 4 blokke
10 reps @ 4 blokke + et dropset med 10 reps @ 2 blokke

Pec-dec:
10 reps @ 80 kg
10 reps @ 80 kg
10 reps @ 80 kg

Rope pressdowns:
12 reps @ 45 kg
12 reps @ 45 kg
12 reps @ 45 kg
12 reps @ 45 kg

Calf press:
12 reps + 6 partials @ slæden + 120 kg
12 reps + 6 partials @ slæden + 120 kg
12 reps + 6 partials @ slæden + 120 kg

One-legged calf raises:
8 reps @ 20 kg
8 reps @ 20 kg
8 reps @ 20 kg

Octane-arctrainer:
20 min

/Mac

Fredag d. 16/11 - 2007
-The Gun Show

EZ curls:
8 reps @ 35 kg
8 reps @ 35 kg
8 reps @ 40 kg
6 reps @ 45 kg
8 reps @ 35 kg

Overhead DB extensions:
10 reps @ 26 kg
10 reps @ 28 kg
8 reps @ 30 kg
8 reps @ 32 kg

Incline DB curls:
10 reps @ 12 kg
10 reps @ 14 kg
10 reps @ 16 kg
8 reps @ 16 kg

Pressdowns:
10 reps @ 50 kg
10 reps @ 55 kg
10 reps @ 60 kg
10 reps @ 60 kg

Cable 21's
21 reps @ 30 kg
21 reps @ 30 kg
21 reps @ 30 kg

Machine dips:
15 reps @ 60 kg
15 reps @ 60 kg
15 reps @ 60 kg

Hammer DB curls:
8 reps @ 18 kg
8 reps @ 18 kg
8 reps @ 20 kg

One-arm rope pressdowns:
10 reps @ 20 kg
10 reps @ 20 kg
10 reps @ 20 kg

Abs:
5 blandede sæt

Octane-arctrainer:
2 min opvarmning
8,5 min HIIT
1,5 min nedkøling

/Mac

Lee'goon skrev:

Chrisss skrev:Super billeder fra Victoria Falls i Zambia :8
Men hvorfor har du klippet din rejseflirt :wub: ud på billede 3 :D

Træningsmæssigt er der vist ikke så meget at komme efter =D>

Hvad er CG Bænkpres?

Tak, det var sgu også en fed tur!
Hehe, hun er klippet ud, for at støderkarle som dig ikke skal sidde og grise det hele til. Desuden tror jeg ikke, hun ville blive ellevild med, at jeg gik og spredte billeder ud af hende rundt omkring. Så som i den eneste ene: "Find din egen kæreste, Mulle"...

LOL

Lee'goon skrev:Fredag d. 16/11 - 2007
-The Gun Show

Der er vist nogen der skal i byen med den omgang disko træning

Chrisss skrev:

Lee'goon skrev:Fredag d. 16/11 - 2007
-The Gun Show

Der er vist nogen der skal i byen med den omgang disko træning

Hehe, nej jeg var i byen i går, og sådan en arm-prygling var lige det eneste mine tømmermænd kunne kapere...

Lørdag d. 17/11 - 2007
-Ben, skulder og læg

Lying leg curls:
10 reps @ 40 kg
10 reps @ 45 kg
10 reps @ 50 kg
8 reps @ 50 kg
supersættet med
Leg extensions:
10 reps @ 60 kg
10 reps @ 65 kg
10 reps @ 70 kg
9 reps @ 70 kg

Rumænsk DL:
10 reps @ 60 kg
6 reps @ 80 kg
6 reps @ 80 kg
6 reps @ 80 kg

Seated DB press:
8 reps @ 24 kg
8 reps @ 24 kg
8 reps @ 24 kg

Bent-over cable rear laterals:
10 reps @ 12,5 kg
10 reps @ 12,5 kg
10 reps @ 12,5 kg
10 reps @ 12,5 kg
10 reps @ 12,5 kg

DB laterals:
8 reps @ 14 kg
8 reps @ 14 kg
8 reps @ 14 kg
8 reps @ 14 kg
8 reps @ 14 kg

DB udadrotationer:
12 reps @ 4 kg
12 reps @ 4 kg
12 reps @ 4 kg

Seated front raises:
10 reps @ 10 kg
10 reps @ 10 kg
10 reps @ 10 kg

Seated calf raises:
8 reps + partials @ 80 kg
8 reps + partials @ 80 kg
8 reps + partials @ 80 kg
8 reps + partials @ 80 kg + et dropset med 12 reps @ 60 kg + et dropset med 12 reps @ 40 kg

Kondi-cykel:
20 min

/Mac

Søndag d. 18/11 - 2007
-Ryg

Pulldowns m. spaden
10 reps @ 70 kg
10 reps @ 75 kg
10 reps @ 80 kg
8 reps @ 85 kg

DB rows:
10 reps @ 42 kg
10 reps @ 50 kg
10 reps @ 50 kg
10 reps @ 50 kg

Smith rear shrugs:
12 reps @ 60 kg
12 reps @ 60 kg
12 reps @ 60 kg
supersættet med
Smith shrugs:
12 reps @ 60 kg
12 reps @ 60 kg
12 reps @ 60 kg

Gym80 one-arm machine rows:
10 reps @ 50 kg
10 reps @ 50 kg
10 reps @ 50 kg
10 reps @ 50 kg

Pulldowns m. reb:
10 reps @ 45 kg
10 reps @ 45 kg
8 reps @ 45 kg

Hyper-extensions:
10 reps @ BW + 10 kg + et dropset med 5 reps @ BW
10 reps @ BW + 10 kg + et dropset med 5 reps @ BW
10 reps @ BW + 10 kg + et dropset med 5 reps @ BW

Octane-arctrainer:
25 min

/Mac

Mandag d. 19/11 - 2007
-Bryst, skulder og mave

Incline BP:
8 reps @ 60 kg
6 reps @ 70 kg
6 reps @ 70 kg
6 reps @ 70 kg
6 reps @ 70 kg

Incline DB press:
8 reps @ 30 kg
8 reps @ 32 kg
7 reps @ 32 kg
8 reps @ 30 kg

Gym80 pat pres:
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg

Pec-dec:
12 reps @ 85 kg
12 reps @ 85 kg
10 reps @ 85 kg

Cable crossovers:
12 reps @ 22,5 kg
12 reps @ 22,5 kg
12 reps @ 22,5 kg

Cable laterals:
10 reps @ 2 blokke
10 reps @ 2 blokke
10 reps @ 2 blokke
10 reps @ 2 blokke

Evil wheel:
10 reps
8 reps
8 reps

Cable crunches:
12 reps @ 75 kg
12 reps @ 75 kg
12 reps @ 75 kg

Octane-arctrainer:
20 min

/Mac

Tirsdag d. 20/11 - 2007
-Arme og læg

EZ curls:
8 reps @ 30 kg + stangen
8 reps @ 30 kg + stangen
8 reps @ 35 kg + stangen
8 reps @ 40 kg + stangen
supersættet med
Lying DB extensions:
8 reps @ 12 kg
8 reps @ 14 kg
8 reps @ 14 kg
8 reps @ 14 kg

Spider DB curls:
10 reps @ 12 kg
10 reps @ 12 kg
10 reps @ 12 kg
supersættet med
Pressdowns:
10 reps @ 50 kg
10 reps @ 55 kg
10 reps @ 60 kg

Incline DB curls:
10 reps @ 14 kg
8 reps @ 14 kg
8 reps @ 14 kg
supersættet med
Machine dips:
15 reps @ 75 kg
12 reps @ 75 kg
12 reps @ 75 kg

Cable curls:
15 reps @ 40 kg
15 reps @ 40 kg
15 reps @ 40 kg
supersættet med
One-arm pressdowns:
12 reps @ 12,5 kg
12 reps @ 15 kg
12 reps @ 17,5 kg

Calf press:
12 reps + 5 partials @ slæden + 120 kg
12 reps + 5 partials @ slæden + 120 kg
12 reps + 5 partials @ slæden + 120 kg
12 reps + 5 partials @ slæden + 120 kg
12 reps + 5 partials @ slæden + 120 kg
supersættet med
Standing calf raises:
12 reps @ BW
12 reps @ BW
12 reps @ BW
12 reps @ BW
12 reps @ BW

Kondi-cykel:
20 min

/Mac

Onsdag d. 21/11 - 2007
-Ben, skulder og mave

One-legged leg extensions:
10 reps @ 20 kg
10 reps @ 20 kg
10 reps @ 20 kg
10 reps @ 20 kg
supersættet med
One-legged standing leg curls:
8 reps @ 30 kg
8 reps @ 30 kg
8 reps @ 30 kg
8 reps @ 30 kg

Hack squat:
10 reps @ slæden + 60 kg
10 reps @ slæden + 60 kg
7 reps @ slæden + 70 kg + et dropset med 10 reps @ slæden + 40 kg

Seated DB press:
8 reps @ 24 kg
8 reps @ 24 kg
8 reps @ 24 kg

Reverse pec-dec:
10 reps @ 70 kg
10 reps @ 70 kg
10 reps @ 70 kg
10 reps @ 70 kg
10 reps @ 70 kg

DB laterals:
8 reps @ 14 kg
8 reps @ 14 kg
8 reps @ 14 kg
8 reps @ 14 kg
8 reps @ 14 kg

DB udadrotationer:
12 reps @ 4 kg
12 reps @ 4 kg
12 reps @ 4 kg

Cable front raises:
10 reps @ 25 kg
10 reps @ 25 kg
10 reps @ 25 kg

Swiss-ball crunches:
12 reps
12 reps
12 reps

Kondi-cykel:
20 min

/Mac

Torsdag d. 22/11 - 2007
-Ryg og læg

DB rows:
8 reps @ 44 kg
8 reps @ 50 kg
8 reps @ 60 kg
8 reps @ 60 kg
8 reps @ 50 kg

Fonda bent-rows:
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg

Gym80 machine pulldowns:
10 reps @ 80 kg
10 reps @ 80 kg
10 reps @ 80 kg

Cable rows:
12 reps @ 60 kg
12 reps @ 65 kg
12 reps @ 70 kg

Hyper extenions:
10 reps @ BW + 10 kg + et dropset med 5 reps @ BW
10 reps @ BW + 10 kg + et dropset med 5 reps @ BW
10 reps @ BW + 10 kg + et dropset med 5 reps @ BW

Seated calf raises:
8 reps + 5 partials @ 70 kg
8 reps + 5 partials @ 70 kg
8 reps + 5 partials @ 70 kg
8 reps + 5 partials @ 70 kg
8 reps + 5 partials @ 70 kg

Octane-arctrainer:
2 min opvarmning
12 min HIIT
1 min nedkøling

/Mac

Lee'goon skrev:
Fonda bent-rows:
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg

Fonda BOR...! Hvad er det og hvordan udføres denne øvelse?