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PRESS
Monday, 19 August 2019 at 16.15

Overhead Press (90s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 8 [Warm-up]
Set 3: 35 kg × 8
Set 4: 40 kg × 8
Set 5: 48 kg × 8

Bench Press (120s)
Set 1: 50 kg × 8 [Warm-up]
Set 2: 50 kg × 8
Set 3: 60 kg × 8
Set 4: 60 kg × 8
Set 5: 80 kg × 5
Set 6: 80 kg × 5
Set 7: 80 kg × 5
Set 8: 90 kg × 5

Pec Deck
Set 1: 60 kg × 15
Set 2: 60 kg × 15
Set 3: 60 kg × 15
Face Pull (90s)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12

Db Floor Press
Set 1: 32,5 kg × 8
Set 2: 32,5 kg × 8
Set 3: 32,5 kg × 8
Set 4: 32,5 kg × 8
Triceps Pushdown (90s)
Set 1: 50 kg × 15
Set 2: 50 kg × 15
Set 3: 50 kg × 15
Set 4: 50 kg × 15
Brugeravatar
 
Reputation point: 0
 
Indlæg: 893
Tilmeldt: 12. okt 2010, 18:11
Geografisk sted: Aalborg
 
Træner her: SPH GYM
 
Styrkeliste
- Bænkpres: 22.00
- Squat: 8.00
- Dødløft: 30000.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



BACK I
Wednesday, 21 August 2019 at 11.30

SL DL f pins (150s)
Set 1: 50 kg × 8 [Warm-up]
Set 2: 50 kg × 8 [Warm-up]
Set 3: 80 kg × 6
Set 4: 80 kg × 6
Set 5: 97 kg × 5
Set 6: 97 kg × 5
Set 7: 110 kg × 3
Set 8: 110 kg × 4

Seal Rows (120s)
Set 1: 60 kg × 10
Set 2: 80 kg × 6
Set 3: 80 kg × 6
Set 4: 80 kg × 6
Set 5: 90 kg × 5

Lat Pulldown (120s)
Set 1: 63 kg × 8
Set 2: 70 kg × 8
Set 3: 70 kg × 8
Set 4: 70 kg × 8
Set 5: 70 kg × 8

DB Pullover
Set 1: 27,5 kg × 10
Set 2: 27,5 kg × 10
Set 3: 27,5 kg × 10
Set 4: 27,5 kg × 10
BB Curl (90s)
Set 1: 30 kg × 8
Set 2: 30 kg × 8
Set 3: 30 kg × 8
Set 4: 30 kg × 8
Sidst rettet af fretlz 27. aug 2019, 10:36, rettet i alt 1 gang.
Brugeravatar
 
Reputation point: 0
 
Indlæg: 893
Tilmeldt: 12. okt 2010, 18:11
Geografisk sted: Aalborg
 
Træner her: SPH GYM
 
Styrkeliste
- Bænkpres: 22.00
- Squat: 8.00
- Dødløft: 30000.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



LEGS
Friday, 23 August 2019 at 16.00
Dyn. stretching

BSQ (120s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 60 kg × 6
Set 4: 60 kg × 6
Set 5: 80 kg × 6
Set 6: 80 kg × 6
Set 7: 80 kg × 6
Set 8: 80 kg × 6

Leg Ext (105 sec)
Set 1: 100 kg × 12
Set 2: 100 kg × 12
Set 3: 100 kg × 12
Set 4: 100 kg × 12

Seated Leg Curl (105s)
Set 1: 120 kg × 12
Set 2: 120 kg × 12
Set 3: 120 kg × 12
Set 4: 120 kg × 12

DB SL DL (120s)
Set 1: 2x25 kg x 12
Set 2: 2x25 kg x 12
Set 3: 2x25 kg x 12
Set 4: 2x25 kg x 12
Sidst rettet af fretlz 27. aug 2019, 10:36, rettet i alt 1 gang.
Brugeravatar
 
Reputation point: 0
 
Indlæg: 893
Tilmeldt: 12. okt 2010, 18:11
Geografisk sted: Aalborg
 
Træner her: SPH GYM
 
Styrkeliste
- Bænkpres: 22.00
- Squat: 8.00
- Dødløft: 30000.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



PRESS
Saturday, 24 August 2019 at 14.13

Bench Press (120s)
Set 1: 70 kg × 3 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 70 kg × 10
Set 4: 70 kg × 10
Set 5: 70 kg × 10
Set 6: 90 kg × 3
Set 7: 90 kg × 3
Set 8: 90 kg × 5

Pec Deck (90s)
Set 1: 80 kg × 10
Set 2: 80 kg × 10
Set 3: 80 kg × 10
Set 4: 80 kg × 10
Set 5: 80 kg × 10

Lateral Raise (90s)
Set 1: 14 kg × 15
Set 2: 18 kg × 12
Set 3: 18 kg × 15
Set 4: 18 kg × 15
Set 5: 18 kg × 15
Set 6: 18 kg × 15

Face Pull
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 10
Db Floor Press
Set 1: 30 kg × 6
Set 2: 32,5 kg × 6
Set 3: 32,5 kg × 8
Set 4: 32,5 kg × 8
Triceps Pushdown (120s)
Set 1: 50 kg × 15
Set 2: 50 kg × 15
Set 3: 50 kg × 15
Set 4: 50 kg × 15
Brugeravatar
 
Reputation point: 0
 
Indlæg: 893
Tilmeldt: 12. okt 2010, 18:11
Geografisk sted: Aalborg
 
Træner her: SPH GYM
 
Styrkeliste
- Bænkpres: 22.00
- Squat: 8.00
- Dødløft: 30000.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



BACK I
Sunday, 25 August 2019 at 15.43

Rackpulls (150s)
Set 1: 60 kg × 8 [Warm-up]
Set 2: 60 kg × 8 [Warm-up]
Set 3: 100 kg × 6
Set 4: 100 kg × 6
Set 5: 120 kg × 5
Set 6: 120 kg × 5

Seal Rows (120s)
Set 1: 60 kg × 10
Set 2: 80 kg × 6
Set 3: 85 kg × 2
Set 4: 95 kg × 3
Set 5: 90 kg × 3

WNG Pulldown (120s)
Set 1: 63 kg × 12
Set 2: 70 kg × 8
Set 3: 77 kg × 8
Set 4: 77 kg × 8
Set 5: 77 kg × 8

OA Rope Hammer Curls
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10
Curldown (90s)
Set 1: 28 kg × 12
Set 2: 32 kg × 12
Set 3: 32 kg × 12
Set 4: 32 kg × 12
Brugeravatar
 
Reputation point: 0
 
Indlæg: 893
Tilmeldt: 12. okt 2010, 18:11
Geografisk sted: Aalborg
 
Træner her: SPH GYM
 
Styrkeliste
- Bænkpres: 22.00
- Squat: 8.00
- Dødløft: 30000.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



BACK I
Wednesday, 28 August 2019 at 16.00

Deadlift (150s)
Set 1: 60 kg × 8 [Warm-up]
Set 2: 60 kg × 8 [Warm-up]
Set 3: 100 kg × 5
Set 4: 100 kg × 5
Set 5: 110 kg × 5
Set 6: 115 kg × 5
Set 7: 115 kg × 5
Set 8: 115 kg × 5

Seal Rows (120s)
Set 1: 60 kg × 10
Set 2: 80 kg × 6
Set 3: 80 kg × 6
Set 4: 80 kg × 6
Set 5: 80 kg × 6

OA Pulldown w twist (120s)
Set 1: 49 kg × 12
Set 2: 56 kg × 8
Set 3: 56 kg × 8
Set 4: 56 kg × 8
Set 5: 56 kg × 9

DB Pullover (90s)
Set 1: 30 kg × 8
Set 2: 30 kg × 9
Set 3: 30 kg × 10
Set 4: 30 kg × 10

BB Curl
Set 1: 30 kg × 8
Set 2: 30 kg × 8
Set 3: 30 kg × 8
Set 4: 30 kg × 8
Iso-Lateral Row (90s)
Set 1: 56 kg × 8
Set 2: 56 kg × 8
Set 3: 56 kg × 8
Set 4: 56 kg × 8

13003 kg på 1t 50m
Brugeravatar
 
Reputation point: 0
 
Indlæg: 893
Tilmeldt: 12. okt 2010, 18:11
Geografisk sted: Aalborg
 
Træner her: SPH GYM
 
Styrkeliste
- Bænkpres: 22.00
- Squat: 8.00
- Dødløft: 30000.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



PRESS I (chesticles)
Thursday, 29 August 2019 at 16.00

Bench Press (180+ s)
Set 1: 60 kg × 6 [Warm-up]
Set 2: 60 kg × 7 [Warm-up]
Set 3: 80 kg × 4
Set 4: 90 kg × 2
Set 5: 90 kg × 3
Set 6: 60 kg × 8
Set 7: 100 kg × 2
Set 8: 100 kg × 2
Set 9: 100 kg × 2
Set 10: 60 kg × 10

Chest Dip (90s)
Set 1: bw × 15
Set 2: bw × 15
Set 3: bw × 13
Set 4: bw × 12

Pec Deck (90s)
Set 1: 80 kg × 10
Set 2: 80 kg × 10
Set 3: 80 kg × 10
Set 4: 80 kg × 10

Db Floor Press
Set 1: 32,5 kg × 8
Set 2: 32,5 kg × 8
Set 3: 32,5 kg × 8
Set 4: 32,5 kg × 8
Lying Lateral Raise (90s)
Set 1: 14 kg × 15
Set 2: 18 kg × 12
Set 3: 18 kg × 12
Set 4: 18 kg × 12

Face Pull (60s)
Set 1: 30 kg × 15
Set 2: 30 kg × 15
Set 3: 30 kg × 15
Set 4: 30 kg × 15

14543 kg på 1t 42 m
Brugeravatar
 
Reputation point: 0
 
Indlæg: 893
Tilmeldt: 12. okt 2010, 18:11
Geografisk sted: Aalborg
 
Træner her: SPH GYM
 
Styrkeliste
- Bænkpres: 22.00
- Squat: 8.00
- Dødløft: 30000.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



BACK I
Saturday, 31 August 2019 at 16.00

Snatchgrip Deadlift (180s)
Set 1: 70 kg × 6 [Warm-up]
Set 2: 70 kg × 6 [Warm-up]
Set 3: 90 kg × 6
Set 4: 110 kg × 5
Set 5: 110 kg × 5
Set 6: 110 kg × 5
Set 7: 110 kg × 5
Set 8: 110 kg × 5

WNG Pulldown (120s)
Set 1: 63 kg × 8
Set 2: 70 kg × 8
Set 3: 77 kg × 8
Set 4: 77 kg × 8
Set 5: 77 kg × 8
Set 6: 77 kg × 8

Yates-style Seal Rows (120s)
Set 1: 60 kg × 12
Set 2: 60 kg × 12
Set 3: 60 kg × 12
Set 4: 60 kg × 12
Set 5: 60 kg × 12
Set 6: 60 kg × 12

OA Rope Hammer Curls
Set 1: 10 kg × 10+10
Set 2: 10 kg × 10+10
Set 3: 10 kg × 10+10
Set 4: 10 kg × 10+10
Curldown
Set 1: 28 kg × 12
Set 2: 28 kg × 12
Set 3: 28 kg × 12
Set 4: 28 kg × 12

BB Shrugs
Set 1: 80 kg × 10
Set 2: 80 kg × 10
Set 3: 80 kg × 10
Set 4: 80 kg × 10
CS OA Chaincurl
Set 1: 2/13 kg × 10+10
Set 2: 2/13 kg × 10+10
Set 3: 2/13 kg × 10+10
Set 4: 2/13 kg × 10+10

17922 på 1t 44m
Brugeravatar
 
Reputation point: 0
 
Indlæg: 893
Tilmeldt: 12. okt 2010, 18:11
Geografisk sted: Aalborg
 
Træner her: SPH GYM
 
Styrkeliste
- Bænkpres: 22.00
- Squat: 8.00
- Dødløft: 30000.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



PRESS II (shoulder)
Monday, 2 September 2019 at 16.00

DB OHP (90s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 22,5 kg × 10 [Warm-up]
Set 3: 25 kg × 10
Set 4: 25 kg × 10
Set 5: 27,5 kg × 8
Set 6: 27,5 kg × 8

Chest Machine (80s)
Set 1: 110 kg × 10 [Warm-up]
Set 2: 130 kg × 10
Set 3: 150 kg × 10
Set 4: 150 kg × 10
Set 5: 150 kg × 10
Set 6: 150 kg × 10
Set 7: 150 kg × 10

Rear Delt Rope Pull
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10
Reverse Fly Machine (80s)
Set 1: 60 kg × 12
Set 2: 60 kg × 12
Set 3: 60 kg × 12

Lying Lateral Raise
Set 1: 18 kg × 15
Set 2: 18 kg × 15
Set 3: 18 kg × 15
Set 4: 18 kg × 15
Set 5: 18 kg × 15
Pec Deck (105s)
Set 1: 80 kg × 10
Set 2: 80 kg × 10
Set 3: 80 kg × 10
Set 4: 80 kg × 10
Set 5: 80 kg × 10

CG BP (120s)
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10

24640 kg på 1t 28m
Brugeravatar
 
Reputation point: 0
 
Indlæg: 893
Tilmeldt: 12. okt 2010, 18:11
Geografisk sted: Aalborg
 
Træner her: SPH GYM
 
Styrkeliste
- Bænkpres: 22.00
- Squat: 8.00
- Dødløft: 30000.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



LEGS
Tuesday, 3 September 2019 at 17.00
Dyn. stretching

Belt Squats (180 s)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 10 [Warm-up]
Set 3: 70 kg × 10
Set 4: 80 kg × 8
Set 5: 80 kg × 8
Set 6: 90 kg × 6
Set 7: 90 kg × 6
Set 8: 95 kg × 6

Leg Ext (105 sec)
Set 1: 100 kg × 12
Set 2: 100 kg × 12
Set 3: 100 kg × 12
Set 4: 100 kg × 12
Set 5: 100 kg × 12

Seated Leg Curl (105s)
Set 1: 120 kg × 12
Set 2: 120 kg × 12
Set 3: 120 kg × 12
Set 4: 120 kg × 12
Set 5: 120 kg × 12

DB SL DL (120s)
Set 1: 2x25 kg x 12
Set 2: 2x25 kg x 12
Set 3: 2x25 kg x 12
Set 4: 2x25 kg x 12

18812 kg på 1t 36 min

Belt squats var pænt lækkert at prøve, fik banket mine ben godt igennem uden at min lænd "kom i vejen".
Håber således der bliver mere restitution til nedre ryg inden det går løs næste gang :D
Brugeravatar
 
Reputation point: 0
 
Indlæg: 893
Tilmeldt: 12. okt 2010, 18:11
Geografisk sted: Aalborg
 
Træner her: SPH GYM
 
Styrkeliste
- Bænkpres: 22.00
- Squat: 8.00
- Dødløft: 30000.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



PRESS I
Thursday, 5 September 2019 at 18.00

Bench Press (120s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 8
Set 3: 50 kg × 10
Set 4: 60 kg × 11
Set 5: 60 kg × 10
Set 6: 60 kg × 10
Set 7: 60 kg × 10
Set 8: 60 kg × 10

Overhead Press (120s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 22,5 kg × 10 [Warm-up]
Set 3: 50 kg × 6
Set 4: 60 kg × 3
Set 5: 60 kg × 4

Db Floor Press
Set 1: 30 kg × 8
Set 2: 30 kg × 8
Set 3: 30 kg × 8
Set 4: 32,5 kg × 8
Triceps Pushdown (90s)
Set 1: 55 kg × 12
Set 2: 55 kg × 12
Set 3: 55 kg × 12
Set 4: 55 kg × 12
Brugeravatar
 
Reputation point: 0
 
Indlæg: 893
Tilmeldt: 12. okt 2010, 18:11
Geografisk sted: Aalborg
 
Træner her: SPH GYM
 
Styrkeliste
- Bænkpres: 22.00
- Squat: 8.00
- Dødløft: 30000.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



BACK I
Friday, 6 September 2019 at 15.00

DL (150s)
Set 1: 70 kg × 5 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 70 kg × 6
Set 4: 90 kg × 5
Set 5: 110 kg × 5
Set 6: 120 kg × 3
Set 7: 120 kg × 3
Set 8: 120 kg × 3

BB Seal Rows(120s)
Set 1: 60 kg × 8
Set 2: 80 kg × 6
Set 3: 80 kg × 7
Set 4: 80 kg × 6
Set 5: 80 kg × 8

OA Lat Pulldown (120s)
Set 1: 49 kg × 10+10
Set 2: 56 kg × 9+9
Set 3: 56 kg × 9+9
Set 4: 56 kg × 9+9
Set 5: 56 kg × 10+10

Rope Hammer Curls
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 10
Curldown (95s)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 17

Pulley Yates (120s)
Set 1: 49 kg x 10
Set 2: 49 kg x 12
Set 3: 49 kg x 12
Set 4: 49 kg x 12
Brugeravatar
 
Reputation point: 0
 
Indlæg: 893
Tilmeldt: 12. okt 2010, 18:11
Geografisk sted: Aalborg
 
Træner her: SPH GYM
 
Styrkeliste
- Bænkpres: 22.00
- Squat: 8.00
- Dødløft: 30000.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



Pre-workout: 1 nocco(raspb), 2 dadler, 2 dl havregryn og 200 ml gr.y. i blenderen.
Det smagte ikke godt, men heller ej sygt ringe.

BACK I
Monday, 9 September 2019 at 17.03

BB SL DL (150s)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 80 kg × 8 [Warm-up]
Set 3: 90 kg × 8
Set 4: 100 kg × 8
Set 5: 100 kg × 8
Set 6: 100 kg × 8
Set 7: 100 kg × 8
Set 8: 100 kg × 8

BB Seal Rows (120s)
Set 1: 60 kg × 10
Set 2: 80 kg × 4
Set 3: 87,5 kg × 4
Set 4: 90 kg × 5
Set 5: 90 kg × 4
Set 6: 90 kg × 6

WNG Pulldown (120s)
Set 1: 70 kg × 7
Set 2: 77 kg × 7
Set 3: 77 kg × 7
Set 4: 77 kg × 7
Set 5: 77 kg × 8

DB Pullover (95s)
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 32,5 kg × 10
Set 4: 32,5 kg × 10

BB Curls (100s)
Set 1: 29 kg × 10
Set 2: 31 kg × 8
Set 3: 31 kg × 8
Set 4: 31 kg × 8
Set 5: 40 kg × 4 + 30 kg x 6
Set 6: 40 kg × 4 + 30 kg x 6

13757 kg på 1t 48m
Magtede ikke ben-træning (TBH) så det blev noget erector-pump i stedet
- hvilket var hjernedødt men nice. Masser af broc's&rice&ribeye til aften.
Then some hard-earned shut-eye.
Brugeravatar
 
Reputation point: 0
 
Indlæg: 893
Tilmeldt: 12. okt 2010, 18:11
Geografisk sted: Aalborg
 
Træner her: SPH GYM
 
Styrkeliste
- Bænkpres: 22.00
- Squat: 8.00
- Dødløft: 30000.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



PRESS I (chest)
Wednesday, NINE-ELEVEN 2019 at 18.00

BB BP (150-180s)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 50 kg × 10 [Warm-up]
Set 3: 60 kg × 10 [Warm-up]
Set 4: 80 kg × 6
Set 5: 80 kg × 6
Set 6: 90 kg × 4
Set 7: 90 kg × 5
Set 8: 90 kg × 5
Set 9: 90 kg × 3
Set 10: 90 kg × 5
Negatives: (6 sec ecc)
Set 11: 110 kg × 2
Set 12: 110 kg × 2

Pec Deck (105s)
Set 1: 70 kg × 14
Set 2: 70 kg × 14
Set 3: 70 kg × 14
Set 4: 70 kg × 14

Lying Lateral Raise
Set 1: 18 kg × 16
Set 2: 18 kg × 16
Set 3: 18 kg × 16
Set 4: 18 kg × 16
Triceps Pushdown (105s)
Set 1: 55 kg × 16
Set 2: 55 kg × 16
Set 3: 55 kg × 16
Set 4: 55 kg × 16

Military Press (105s)
Set 1: 20 kg × 10
Set 2: 30 kg × 8
Set 3: 40 kg × 8
Set 4: 40 kg × 8
Set 5: 40 kg × 8

14772 kg på 1t 41m
For satan det var nice.
Er rimelig kørt over idag. Sødmælk ad libitum skulle klare sagerne.
8 timers matematik imorgen - småkager!!
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Reputation point: 0
 
Indlæg: 893
Tilmeldt: 12. okt 2010, 18:11
Geografisk sted: Aalborg
 
Træner her: SPH GYM
 
Styrkeliste
- Bænkpres: 22.00
- Squat: 8.00
- Dødløft: 30000.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan


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