Road to Δ

pumpfmaster skrev:Du rammer snart målet buddy :-).!

YEAHH

Torsdag d. 23 marts
Morgenvægt: 89.6kg

Ben, skulder og nakke

Barbell Squat
10x20kg
8x40kg
6x60kg
4x80kg
4x100kg
3x120kg
2x140kg
1x160kg
4x170kg
4x170kg
4x170kg
4x170kg

Barbell Squat m. pause
6x120kg
3x140kg
3x150kg
3x150kg
3x150kg

Barbell Military Press
8x20kg
6x40kg
4x50kg
3x60kg
5x75kg
5x75kg
4x75kg
3x75kg

Barbell Shrug
15x100kg
13x100kg
10x110kg

Tid: 95 minutter, eksl. opvarmning.

Fredag d. 24 marts
Morgenvægt: 89.2kg

Ryg og biceps

Barbell Rack Pull under knæ
12x120kg
8x167.5kg
4x215kg
4x215kg
4x215kg

Weighted Parallel Grip Pull-up
10
7x10kg
7x10kg
7x10kg

Cable Close Grip Pulldown
8x70kg
6x90kg
6x90kg
6x90kg

Machine Narrow Grip Seated Row
10x80kg
9x80kg
9x80kg

[A1] Barbell Curl
8x32.5kg+EZ-stang
8x32.5kg+EZ-stang
8x32.5kg+EZ-stang
8x35kg+EZ-stang
8x35kg+EZ-stang

[A2] Cable Underhand Pulldown
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg

Barbell Reverse Curl
10x30kg
10x30kg
10x30kg

Lørdag d. 25 marts
Morgenvægt: 90.7kg

Bryst, skulder og triceps

Barbell Bench Press
10x20kg
8x40kg
6x60kg
4x80kg
3x100kg
2x120kg
3x135kg
4x135kg
3x135kg
7x120kg

Barbell Bench Press m. pause på blok
6x120kg
3x140kg
4x140kg
3x140kg
3x140kg

Dumbbell Shoulder Press
8x26kg
8x30kg
6x34kg
6x34kg
5x34kg
5x34kg

Dumbbell Lateral Raise
14x16kg
10x16kg

[A1] Barbell Lying Triceps Extension
8x35kg+EZ-stang
8x35kg+EZ-stang
8x35kg+EZ-stang
8x35kg+EZ-stang
8x35kg+EZ-stang

[A2] Barbell Close Grip Bench Press
5x70kg
5x70kg
5x70kg
4x70kg
5x65kg

Søndag d. 26 marts
Morgenvægt: 90.2kg

Ben

Barbell Squat
10x20kg
8x40kg
6x60kg
4x80kg
3x100kg
2x120kg
1x140kg
6x165kg
6x165kg
6x165kg
6x165kg

Barbell Box Squat m. pause
8x140kg
5x170kg
3x185kg
3x185kg
2x195kg
2x200kg

Machine Lying Leg Curl
12x90lbs
12x90lbs
12x90lbs
12x90lbs
9x105lbs

Machine Leg Extension
15x75kg
12x100kg
10x100kg

Tid: 90 minutter, eksl. opvarmning.

Når du skal til at cutte buddy, hvor meget skruer du så ned for kcal?.

pumpfmaster skrev:Når du skal til at cutte buddy, hvor meget skruer du så ned for kcal?.

Tænker umiddelbart at starte ud på et sted mellem 3.250-3.500 kcal og nedjustere derfra efter behov i kombination med tilførelsen af cardio.

Tirsdag d. 28 marts
Morgenvægt: 90.7kg

Ryg og biceps

Barbell Deadlift
8x60kg
12x112.5kg
8x157.5kg
4x200kg
4x200kg
4x200kg

Cable Pulldown
8x80kg
8x80kg
8x90kg
6x100kg
6x100kg
4x110kg

Machine One Arm Seated Low Row
12x30kg
10x40kg
8x50kg
7x50kg

[A1] Barbell Preacher Curl
8x25kg+EZ-stang
8x25kg+EZ-stang
8x25kg+EZ-stang
8x25kg+EZ-stang
8x25kg+EZ-stang

[A2] Cable Underhand Pulldown
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg

Dumbbell Hammer Curl
10x18kg
10x18kg
10x18kg

Onsdag d. 29 marts
Morgenvægt: 89.7kg

Bryst og triceps

Barbell Bench Press
10x20kg
8x40kg
6x60kg
4x80kg
3x100kg
1x120kg
4x135kg
4x135kg
4x135kg
4x135kg

Barbell Bench Press m. pause på blok
3x140kg
4x140kg
3x140kg
3x140kg
4x140kg

Dumbbell Incline Bench Press
10x38kg
10x38kg
7x42kg
6x42kg

[A1] Cable Pushdown
8x37.5kg
8x37.5kg
8x37.5kg
8x37.5kg
8x37.5kg

[A2] Barbell Close Grip Bench Press
5x80kg
5x80kg
5x80kg
4x80kg
4x80kg

Torsdag d. 30 marts
Morgenvægt: 90.2kg

Ben, skulder og nakke

Barbell Squat
10x20kg
8x40kg
6x60kg
4x80kg
4x100kg
3x120kg
2x140kg
1x160kg
5x170kg
5x170kg
5x170kg
5x170kg

Barbell Squat m. pause
6x120kg
5x140kg
5x140kg
3x150kg
2x155kg

Barbell Military Press
8x20kg
6x40kg
4x50kg
3x60kg
4x75kg
4x75kg
4x75kg
4x75kg

Barbell Shrug
15x100kg
15x100kg
10x120kg

Tid: 95 minutter, eksl. opvarmning.

Fredag d. 31 marts

Ryg og biceps

Barbell Rack Pull under knæ
12x125kg
8x175kg
4x227.5kg
4x227.5kg
4x227.5kg

Weighted Parallel Grip Pull-up
8
8x10kg
6x10kg

Cable Close Grip Pulldown
8x75kg
6x100kg
5x100kg
5x100kg
5x100kg

Machine One Arm Narrow Grip Seated Row
10x40kg
10x40kg
8x50kg

[A1] Barbell Curl
8x35kg+EZ-stang
8x35kg+EZ-stang
8x35kg+EZ-stang
8x35kg+EZ-stang
8x35kg+EZ-stang

[A2] Cable Underhand Pulldown
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg

Barbell Reverse Curl
10x30kg
10x30kg
10x30kg

Lørdag d. 1 april

Bryst, skulder og triceps

Barbell Bench Press
10x20kg
8x40kg
6x60kg
4x80kg
3x100kg
2x120kg
4x135kg
4x135kg
4x135kg
3x135kg

Barbell Bench Press m. pause
8x100kg
6x110kg
4x120kg
4x120kg
4x120kg

Dumbbell Shoulder Press
10x14kg
8x28kg
6x32kg
6x32kg
5x32kg
4x34kg
4x34kg

[A1] Barbell Lying Triceps Extension
8x35kg+EZ-stang
8x35kg+EZ-stang
8x35kg+EZ-stang
8x30kg+EZ-stang
8x30kg+EZ-stang

[A2] Barbell Close Grip Bench Press
5x70kg
5x70kg
4x70kg
5x65kg
4x65kg

Søndag d. 2 april
Morgenvægt: 89.8kg

Ben

Barbell Squat
10x20kg
8x40kg
6x60kg
4x80kg
3x100kg
3x120kg
2x140kg
1x160kg
4x175kg
4x175kg
1x175kg For stor smerte fra peroneus tendinit og dermed dårlig ankelstabilitet i bundposition.

Barbell Box Squat m. pause
8x140kg
6x160kg
4x180kg
2x190kg
3x190kg
3x200kg
3x200kg

Machine Lying Leg Curl
12x105lbs
12x105lbs
7x120lbs
8x120lbs

Machine Leg Extension
12x100kg
10x100kg

Tid: 90 minutter, eksl. opvarmning.

Træningsplan for resterende to ugers bulk periode.

Uge 14

Mandag: Fri
Tirsdag: Dødløft (12x115kg, 8x160kg, 3x4x205-207.5kg), pulldown, high row, Excentric chins (5x5), Concentration curls (4x12), Hammer Curls (3x10)
Onsdag: Bænkpres (4x5x135kg), bænk pause på blok, skrå db bænk, Excentric dips (5x5), pushdown (4x12)
Torsdag: Squat (4x8x140kg), Leg extension 6x15, military press (4x5x75kg), Shrugs
Fredag: Rackpull (12x132.5kg, 8x185kg, 3x4x237.5kg), pullups, cg pulldown, high row, Excentric chins (5x5), db preacher curls (4x12), hammer curls (3x10)
Lørdag: Bænkpres (4x5x135kg), bænk pause på bryst, flad db bænk, db skulderpres, Excentric dips (5x5), lying db extensions (4x12)
Søndag: Squat (4x4x180kg), Box squat, Walking lunges 4x15, Lying leg curl 5x12

Uge 15

Mandag: Fri
Tirsdag: Pulldown, high row, cable row, Excentric chins (5x5), Concentration curls (4x12), Hammer Curls (3x10)
Onsdag: Bænkpres (4x10x107.5kg), bænk pause på blok, skrå db bænk, Excentric dips (5x5), pushdown (4x12)
Torsdag: Squat (4x8x140kg), Leg extension 6x15, military press (4x5x75kg), Shrugs
Fredag: Dødløft (8x80kg(2), 5x145kg(2), 3x170kg(3), 1x190kg(3), 1x215kg(5), 1x240kg(5-15), 1x245kg), pullups, cg pulldown, high row, Excentric chins (5x5), db preacher curls (4x12), hammer curls (3x10)
Lørdag: Bænkpres (8x60kg(2), 5x95kg(2), 3x110kg(3), 1x125kg(3), 1x140kg(5), 1x155kg(5-15), 1x157.5-160kg), bænk pause på bryst, flad db bænk, db skulderpres, Excentric dips (5x5), lying db extensions (4x12)
Søndag: Squat (8x80kg(2), 5x120kg(2), 3x140kg(3), 1x160kg(3), 1x180kg(5), 1x200kg(5-15), 1x202.5-205), Box squat, Walking lunges 4x15, Lying leg curl 5x12

Tirsdag d. 4 april
Morgenvægt: 90.0kg

Ryg og biceps

Barbell Deadlift
8x60kg
12x115kg
8x160kg
4x205kg
4x205kg
4x205kg

Cable Pulldown
10x75kg
8x90kg
8x90kg
5x100kg
5x100kg

Machine One Arm Seated Low Row
12x40kg
7x60kg
6x60kg

Weighted Eccentric Chin-up
5x10kg
5x20kg
5x20kg
5x10kg
5x10kg

Dumbbell Concentration Curl
12x12kg
12x12kg
12x12kg
12x12kg

Dumbbell Hammer Curl
10x18kg
10x18kg
10x18kg

Onsdag d. 5 april
Morgenvægt: 89.9kg

Bryst og triceps

Barbell Bench Press
10x20kg
8x40kg
6x60kg
4x80kg
3x100kg
2x120kg
4x135kg
4x135kg
4x135kg
4x135kg

Barbell Bench Press m. pause på blok
6x120kg
3x140kg
3x140kg
3x140kg
3x140kg

Dumbbell Incline Bench Press
10x34kg
9x40kg
8x40kg
7x40kg

Weighted Eccentric Dip
5x20kg
5x30kg
5x40kg
5x40kg
5x50kg

Cable Pushdown
12x35kg
12x35kg
12x30kg
12x32.5kg

Torsdag d. 6 april

Ben, skulder og nakke

Barbell Squat
10x20kg
8x40kg
6x60kg
4x80kg
3x100kg
2x120kg
8x140kg
8x140kg
8x140kg
8x140kg

Machine Leg Extension
15x80kg
15x85kg
15x85kg
15x75kg
15x65kg
15x60kg

Barbell Military Press
8x20kg
6x40kg
4x50kg
3x60kg
5x75kg
5x75kg
5x75kg
5x75kg

Barbell Shrug
15x100kg
10x120kg
10x120kg

Tid: 90 minutter, eksl. opvarmning.

Fredag d. 7 april
Morgenvægt: 90.3kg

Ryg og biceps

Barbell Rack Pull over knæ
12x135kg
8x185kg
4x240kg
4x245kg
4x250kg

Weighted Parallel Grip Pull-up
8x10kg
8x10kg
8x10kg
6x15kg

Cable Close Grip Pulldown
8x75kg
6x90kg
6x90kg
5x100kg
5x100kg

Machine Narrow Grip Seated Row
10x80kg
10x80kg
10x80kg

Weighted Eccentric Chin-up
5x15kg
5x15kg
5x15kg
5x15kg
5x15kg

Dumbbell Preacher Curl
12x14kg
12x14kg
10x14kg
12x12kg

Dumbbell Hammer Curl
10x18kg
10x16kg
10x16kg

Lørdag d. 8 april
Morgenvægt: 90.2kg

Bryst, skulder og triceps

Barbell Bench Press
10x20kg
8x40kg
6x60kg
4x80kg
3x100kg
2x120kg
5x135kg
5x135kg
4x135kg
4x135kg

Barbell Bench Press m. pause
10x100kg
7x110kg
6x110kg
4x120kg
4x120kg

Dumbbell Bench Press
10x42kg
7x42kg

Dumbbell Shoulder Press
6x28kg
8x28kg
6x32kg
6x32kg
6x32kg

Dumbbell Lateral Raise
10x16kg
10x16kg

Weighted Eccentric Dip
5x40kg
5x40kg
5x40kg
5x40kg
5x40kg

Dumbbell Lying Triceps Extension
12x12kg
12x10kg
12x10kg
12x10kg

Tid: 100 minutter, eksl. opvarmning.

Søndag d. 9 april
Morgenvægt: 90.0kg

Ben

Barbell Squat
10x20kg
8x40kg
6x60kg
4x80kg
3x100kg
3x120kg
2x140kg
1x160kg
2x180kg
1x180kg
1x190kg

Barbell Box Squat m. pause
8x140kg
6x180kg
6x180kg
3x200kg
2x200kg

Dumbbell Walking Lunge
15x18kg
15x18kg
15x18kg
14x18kg

Machine Lying Leg Curl
12x105lbs
12x105lbs
12x105lbs
12x105lbs
12x105lbs

Tid: 90 minutter, eksl. opvarmning.

Keep working hard motherfucker!

Show them how we do this

SRytter skrev:Keep working hard motherfucker!
Show them how we do this

Tirsdag d. 11 april
Morgenvægt: 91.0kg

Ryg og biceps

Cable Pulldown
8x60kg
8x80kg
8x80kg
7x100kg
7x100kg
7x100kg
6x100kg
6x100kg
5x110kg
5x110kg

Machine One Arm Narrow Grip Seated Row
12x30kg
10x50kg
10x50kg
10x50kg

Machine One Arm Seated Low Row
10x40kg
10x40kg
10x40kg
7x60kg

Cable Straight Back Seated Row m. pause
12x35kg
12x35kg
12x35kg
10x45kg
10x45kg
8x60kg
8x60kg

Weighted Eccentric Chin-up
4x15kg
5x10kg
4x10kg
5x5kg
5x5kg

Dumbbell Concentration Curl
12x10kg
12x10kg
12x10kg
12x10kg

Dumbbell Hammer Curl
10x16kg
10x16kg
10x16kg

Tid: 100 minutter

Onsdag d. 12 april
Morgenvægt: 90.4kg

Bryst og triceps

Barbell Bench Press
10x20kg
8x40kg
6x60kg
4x80kg
10x107.5kg
10x107.5kg
10x107.5kg
10x107.5kg

Dumbbell Incline Bench Press
8x38kg
8x38kg
7x42kg
7x42kg
6x42kg
7x42kg

Dumbbell Incline Fly
10x16kg
10x16kg
10x16kg

Cable Standing Fly
10x17.5kg
10x17.5kg
9x20kg
8x20kg
8x20kg

Weighted Eccentric Dip
5x40kg
5x40kg
5x40kg
5x40kg
5x40kg

Cable Pushdown
12x32.5kg
12x32.5kg
12x32.5kg
12x32.5kg

Tid: 90 minutter eksl. opvarmning.

Torsdag d. 13 april

Ben, skulder og nakke

Barbell Squat
10x20kg
8x40kg
6x60kg
4x80kg
3x100kg
2x120kg
8x140kg
8x140kg
8x140kg
8x140kg

Machine Leg Extension
15x75kg
15x75kg
15x75kg
15x75kg
15x75kg
15x75kg

Glute-Ham Raise
12

Barbell Military Press
8x20kg
6x40kg
4x50kg
3x60kg
4x80kg
3x80kg
3x80kg
2x80kg

Barbell Shrug
15x100kg
12x120kg
10x120kg

Tid: 90 minutter, eksl. opvarmning.

Fredag d. 14 april
Morgenvægt: 91.2kg

Ryg og biceps

Barbell Deadlift
8x60kg
8x80kg
5x145kg
3x170kg
1x190kg
1x215kg
1x240kg Video - Ny PR
0x245kg

Cable Close Grip Pulldown
8x75kg
7x90kg
6x100kg
6x100kg
6x100kg
5x110kg

Weighted Eccentric Chin-up
5x15kg
5x15kg
5x15kg
5x15kg
5x15kg

Dumbbell Preacher Curl
12x14kg
12x14kg
12x14kg
10x14kg

Dumbbell Hammer Curl
10x18kg
10x18kg
10x18kg

Tid: 115 minutter

Lørdag d. 15 april

Bryst, skulder og triceps

Barbell Bench Press
8x20kg
8x40kg
8x60kg
5x95kg
3x110kg
1x125kg
1x140kg
0x155kg
1x150kg - PR
0x155kg - en forskrækket spotter tog lynhurtigt fat i stangen på baggrund af mine gryntelyde

2x140kg

Dumbbell Shoulder Press
8x26kg
8x34kg
8x34kg
6x38kg

Weighted Eccentric Dip
5x40kg
5x40kg
5x40kg
5x50kg
5x50kg

Dumbbell Lying Triceps Extension
12x12kg
12x12kg
12x14kg
12x14kg

Tid: 95 minutter

Søndag d. 16 april
Morgenvægt: 92.0kg

Barbell Squat
10x20kg
8x40kg
8x80kg
7x60kg
8x80kg
5x120kg
3x140kg
1x160kg
1x180kg
0x200kg
0x200kg

Barbell Bench Press
8x20kg
8x40kg
8x60kg
5x95kg
3x110kg
1x125kg
1x140kg
1x155kg - PR - https://www.instagram.com/p/BS8j_H6jmEw/?hl=da
0x160kg

Mandag d. 17 april
Morgenvægt: 90.4kg

P90
A) Weighted Pull-up
6x20kg
6x20kg
6x10kg
6x10kg

P90
B) Dumbbell Incline Bench Press
5x42kg
5x42kg
5x42kg
5x42kg
5x42kg

P60
C) Dumbbell Neutral Grip Bench Press
10x34kg
10x36kg
8x36kg

P15
D1) Cable Pulldown
8x80kg
8x75kg
8x65kg
8x50kg

P60
D2) Cable Close Grip Pulldown
8x80kg
8x60kg
8x50kg
8x40kg

P15
E1) Cable Bent-over Rope Pullover
10x27.5kg
10x27.5kg
10x32.5kg
10x27.5kg

P60
E2) Dumbbell Standing Bent-over Row
10x16kg
10x16kg
10x16kg
9x16kg

P60
F) Dumbbell Bent-over Row
12x24kg
12x24kg

P60
G) Hanging Leg-Hip Raise
15
10
8
8

Tid: 60 minutter

Tirsdag d. 18 april
Morgenvægt: 90.2kg

P120
A) Barbell Sumo Deadlift
6x160kg
6x170kg
6x170kg
6x180kg

P120
B) Barbell Bench Press
6x115kg
6x115kg
6x115kg
6x117.5kg

P15
C1) Cable Facepull
10x17.5kg
10x17.5kg
10x15kg
10x15kg

P60
C2) Dumbbell Seated Lateral Raise m. 2 sek hold
10x6kg
8x4kg
10x3kg
10x3kg

P60
D) Dumbbell Shoulder Press
10x14kg
10x18kg
10x22kg
10x22kg

P60
E) Machine Shoulder Press
15x40kg
15x35kg

P90
F) Weighted Dip
14x10kg
9x10kg
8x10kg
8x10kg

P15
G1) Dumbbell Lying Triceps Extension
10x14kg
9x14kg
8x14kg
9x12kg -> 5x7kg

P60
G2) Dumbbell Supinated Curl
10x14kg
9x14kg
8x14kg
9x12kg -> 7x7kg

Tid: 70 minutter

Road to Δ

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