fretlz skrev:Træning @ SPH 05. Januar 2016
LOWER BODY
Og nu:
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SHEMHAMFORASH
Og nu:
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Træning @ SPH 07. Januar 2016
UPPERBODY
OPV
Dynamic stretches
A Fatbar BP 120-180 sec
8xbar
8xbar w blue band
8x40 w blue band
8x50 w blue band
6x60
6x80
4x85
4x90
5x90
5x90
B Chinups ?? sec ^a
8xbw
8xbw
4xbw+20kg
5xbw+15kg
5xbw+15kg
5xbw+15kg
C Fatbar Mili Press ?? sec ^b
8x40
8x50
6x60
7x60
8x60
8x60
D1 Pendley Protein Hest
8x50
8x60
6x70
6x70
6x70
6x70
D2 Dips 90 sec
10xbw
10xbw+6.5kg
8xbw+13kg
8xbw+13kg
8xbw+13kg
8xbw+13kg
E1 Facepulls
8x40
8x40
8x40
8x40
E2 Jesus Curls
10x20
10x20
10x20
10x20
E3 oa OH cable Ext 60 sec
10x17.5
10x17.5
10x17.5
10x17.5
3 hrs
^a: var jævnt bombet efter bænken så det blev med løse pauser.
^b: Teamede med Daniel i mili hvilket gjorde pauserne noget kun lange
UPPERBODY
OPV
Dynamic stretches
A Fatbar BP 120-180 sec
8xbar
8xbar w blue band
8x40 w blue band
8x50 w blue band
6x60
6x80
4x85
4x90
5x90
5x90
B Chinups ?? sec ^a
8xbw
8xbw
4xbw+20kg
5xbw+15kg
5xbw+15kg
5xbw+15kg
C Fatbar Mili Press ?? sec ^b
8x40
8x50
6x60
7x60
8x60
8x60
D1 Pendley Protein Hest
8x50
8x60
6x70
6x70
6x70
6x70
D2 Dips 90 sec
10xbw
10xbw+6.5kg
8xbw+13kg
8xbw+13kg
8xbw+13kg
8xbw+13kg
E1 Facepulls
8x40
8x40
8x40
8x40
E2 Jesus Curls
10x20
10x20
10x20
10x20
E3 oa OH cable Ext 60 sec
10x17.5
10x17.5
10x17.5
10x17.5
3 hrs
^a: var jævnt bombet efter bænken så det blev med løse pauser.
^b: Teamede med Daniel i mili hvilket gjorde pauserne noget kun lange
-
- Reputation point: 0
- Indlæg: 915
- 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
MChristensen skrev:fretlz skrev:Træning @ SPH 05. Januar 2016
LOWER BODY
Og nu:
WTF!!
Men tak for hjælpen til endnu hurtigere at komme på 21 pages!
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 08. Januar 2016
LOWER BODY
OPV
Foam Rolling + Dynamic stretches
A1 GM
10xbar
8x40
8x40
8x40
A2 Lying Leg Curls
12x35
12x35
12x35
12x35
A3 Wide Leg Press
12x50+sl
12x50+sl
12x50+sl
12x50+sl
A4 Straight-arm Lat Pulldown Rope 120 sec
12x35
12x35
12x35
12x35
B DL 180 sec
6x60
6x60
SUMO
6x80
6x80
5x95
5x95
5x95
6x95
6x95
6x95
6x95
6x95
C1 Hipthrust
8x40
8x50
8x50
8x50
8x60
C2 Lying Leg Curls 120 sec
10x40
10x50
10x50
6x60
10x50
D1 Seat Calf Raises
10x110
10x130
10x130
10x130
D2 Close Feet Leg Presses 120 sec
10x140+sl
10x150+sl
10x160+sl
10x170+sl
E1 Leg-X
10x100
10x100
10x100
E2 Calf Presses 120 sec
10x90
10x120
10x120
3 hrs
Er topklar til gullash nu!
LOWER BODY
OPV
Foam Rolling + Dynamic stretches
A1 GM
10xbar
8x40
8x40
8x40
A2 Lying Leg Curls
12x35
12x35
12x35
12x35
A3 Wide Leg Press
12x50+sl
12x50+sl
12x50+sl
12x50+sl
A4 Straight-arm Lat Pulldown Rope 120 sec
12x35
12x35
12x35
12x35
B DL 180 sec
6x60
6x60
SUMO
6x80
6x80
5x95
5x95
5x95
6x95
6x95
6x95
6x95
6x95
C1 Hipthrust
8x40
8x50
8x50
8x50
8x60
C2 Lying Leg Curls 120 sec
10x40
10x50
10x50
6x60
10x50
D1 Seat Calf Raises
10x110
10x130
10x130
10x130
D2 Close Feet Leg Presses 120 sec
10x140+sl
10x150+sl
10x160+sl
10x170+sl
E1 Leg-X
10x100
10x100
10x100
E2 Calf Presses 120 sec
10x90
10x120
10x120
3 hrs
Er topklar til gullash nu!
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 11. Januar 2016
UPPERBODY
OPV
Dynamic stretches
A BP 120 sec
8xbar w blue band
8x40 w blue band
8x40 w blue band
8x50 w blue band
6x60
6x75
6x80
8x80
8x80
8x80
8x82.5
B1 Pendley Protein Hest
8x50
8x60
8x60
8x70
8x70
8x70
8x70
B2 Ring Presses 120 sec
8xbw
10xbw
12xbw
10xbw
10xbw
10xbw
C1 Fatbar Mili Press
8x40
8x50
8x50
3x60
3x70
C2 Pulldown Pronated 120 sec
8x56
10x63
10x66
10x66
10x66
D1 Pec Deck
10x90
10x90
10x90
10x90
D2 Cable Curls
8x45
8x45
8x45
8x45
D3 Rev Gr. Pushdown
8x50
8x50
8x50
8x50
D4 Pushdown 120 sec
6x50
6x50
6x50
6x50
E1 Cable Lateral Raises
12x10
12x10
12x10
12x10
E2 Facepulls 60 sec
12x40
12x40
12x40
12x40
3 hrs
UPPERBODY
OPV
Dynamic stretches
A BP 120 sec
8xbar w blue band
8x40 w blue band
8x40 w blue band
8x50 w blue band
6x60
6x75
6x80
8x80
8x80
8x80
8x82.5
B1 Pendley Protein Hest
8x50
8x60
8x60
8x70
8x70
8x70
8x70
B2 Ring Presses 120 sec
8xbw
10xbw
12xbw
10xbw
10xbw
10xbw
C1 Fatbar Mili Press
8x40
8x50
8x50
3x60
3x70
C2 Pulldown Pronated 120 sec
8x56
10x63
10x66
10x66
10x66
D1 Pec Deck
10x90
10x90
10x90
10x90
D2 Cable Curls
8x45
8x45
8x45
8x45
D3 Rev Gr. Pushdown
8x50
8x50
8x50
8x50
D4 Pushdown 120 sec
6x50
6x50
6x50
6x50
E1 Cable Lateral Raises
12x10
12x10
12x10
12x10
E2 Facepulls 60 sec
12x40
12x40
12x40
12x40
3 hrs
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 12. Januar 2016
LOWER BODY
OPV
Foam Rolling + Dynamic stretches
A1 GM
8x40
8x45
8x50
8x55
8x50
A2 LLC 120 sec
8x30
8x40
8x40
8x40
8x40
B SDL 180+ sec
5x50
5x50
1x70
5x70
5x90
5x90
4x110
3x115
5x115
5x115
5x115
5x115
C LP 120-180 sec
8x100
8x150
8x200
8x200
8x200
8x200
6x200
E1 H.Thrust
8x40
8x50
8x50
8x50
8x50
8x50
E2 SeatCalfRaise
15x85
12x105
12x105
12x105
12x105
12x105
E3 CalfPress 120 sec
12x100
12x100
12x100
12x100
12x100
12x100
3 hrs
LOWER BODY
OPV
Foam Rolling + Dynamic stretches
A1 GM
8x40
8x45
8x50
8x55
8x50
A2 LLC 120 sec
8x30
8x40
8x40
8x40
8x40
B SDL 180+ sec
5x50
5x50
1x70
5x70
5x90
5x90
4x110
3x115
5x115
5x115
5x115
5x115
C LP 120-180 sec
8x100
8x150
8x200
8x200
8x200
8x200
6x200
E1 H.Thrust
8x40
8x50
8x50
8x50
8x50
8x50
E2 SeatCalfRaise
15x85
12x105
12x105
12x105
12x105
12x105
E3 CalfPress 120 sec
12x100
12x100
12x100
12x100
12x100
12x100
3 hrs
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 14. Januar 2016
UPPERBODY
OPV
Dynamic stretches
A BP 180+ sec
8xbar w blue band
8x40 w blue band
8x50 w blue band
1x80
3x80
6x80
2x85
3x90
1x92.5
3x90
3x90
B Pendley Protein Hest 120-180 sec
8x60
8x60
8x60
8x60
8x60
8x60
8x60
8x60
C1 Fatbar Mili Press
8x30
8x40
8x50
8x50
8x50
8x50
8x50
C2 Chinups 120 sec
8xbw
8xbw
8xbw
8xbw
8xbw
8xbw
D1 Dips
10xbw
10xbw+10kg
10xbw+10kg
10xbw+10kg
10xbw+10kg
D2 Upright Rows 120 sec
8x40
8x50
8x50
8x50
8x50
E1 Pec Deck
10x90
10x90
10x90
10x90
E2 DB Curls
8x16.5
8x16.5
8x16.5
8x16.5
E3 OH DB Ext
10x10
12x10
12x10
12x10
E4 Rear Delt DB Raises 90 sec
12x5
12x5
12x5
12x5
2 hrs 40 min
UPPERBODY
OPV
Dynamic stretches
A BP 180+ sec
8xbar w blue band
8x40 w blue band
8x50 w blue band
1x80
3x80
6x80
2x85
3x90
1x92.5
3x90
3x90
B Pendley Protein Hest 120-180 sec
8x60
8x60
8x60
8x60
8x60
8x60
8x60
8x60
C1 Fatbar Mili Press
8x30
8x40
8x50
8x50
8x50
8x50
8x50
C2 Chinups 120 sec
8xbw
8xbw
8xbw
8xbw
8xbw
8xbw
D1 Dips
10xbw
10xbw+10kg
10xbw+10kg
10xbw+10kg
10xbw+10kg
D2 Upright Rows 120 sec
8x40
8x50
8x50
8x50
8x50
E1 Pec Deck
10x90
10x90
10x90
10x90
E2 DB Curls
8x16.5
8x16.5
8x16.5
8x16.5
E3 OH DB Ext
10x10
12x10
12x10
12x10
E4 Rear Delt DB Raises 90 sec
12x5
12x5
12x5
12x5
2 hrs 40 min
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 15. Januar 2016
LOWER BODY
OPV
Foam Rolling + Dynamic stretches
A1 GM
10xbar
8x40
8X50
8X50
8X50
8X50
A2 Lying Leg Single Curls 90 sec
8x20
8x25
8x25
8x25
8x25
B1 Sumo DL
6x60
6x60
6x80
6x80
6x90
6x90
6x95
6x95
6x95
B2 FFE Split Squats 120-150 sec
12xbw
8xbw+28kg
8xbw+28kg
8xbw+28kg
8xbw+28kg
C1 Trap Bar DL
8x65
8x85
8x105
8x105
8x105
8x105
8x105
C2 Calf Presses 120-150 sec
12x130
15x130
15x130
15x130
15x130
2 hrs 25 min
+ 1RM i ikke at styrte på cyklen på vej hjem.
LOWER BODY
OPV
Foam Rolling + Dynamic stretches
A1 GM
10xbar
8x40
8X50
8X50
8X50
8X50
A2 Lying Leg Single Curls 90 sec
8x20
8x25
8x25
8x25
8x25
B1 Sumo DL
6x60
6x60
6x80
6x80
6x90
6x90
6x95
6x95
6x95
B2 FFE Split Squats 120-150 sec
12xbw
8xbw+28kg
8xbw+28kg
8xbw+28kg
8xbw+28kg
C1 Trap Bar DL
8x65
8x85
8x105
8x105
8x105
8x105
8x105
C2 Calf Presses 120-150 sec
12x130
15x130
15x130
15x130
15x130
2 hrs 25 min
+ 1RM i ikke at styrte på cyklen på vej hjem.
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 18. Januar 2016
UPPERBODY
OPV
Dynamic stretches
A BP 180+ sec
8xbar w purple band
8xbar w purple band
8x40 w purple band
8x40 w purple band
8x70
2x80
5x85
5x85
5x85
4x87.5
5x87.5
B DB Rows 120 sec
8x22
8x26
8x32.5
8x32.5
8x32.5
8x32.5
8x32.5
C1 Fatbar Mili Press
8x30
8x40
8x50
8x50
6x60
6x60
6x60
C2 Chinups 120 sec
3 opv set
8xbw
9xbw
6xbw+12kg
6xbw+12kg
6xbw+12kg
6xbw+12kg
D oa Cable Pulldown 90 sec
6x50
6x55
6x60
6x60
6x60
E1 Preacher Cable Curls
10x20
10x25
10x30
10x30
10x30
E2 Tri OH Ext 90 sec
12x50
12x50
12x50
12x50
F BP Tech 90 sec T2211
8x50
8x50
8x50
3 hrs
UPPERBODY
OPV
Dynamic stretches
A BP 180+ sec
8xbar w purple band
8xbar w purple band
8x40 w purple band
8x40 w purple band
8x70
2x80
5x85
5x85
5x85
4x87.5
5x87.5
B DB Rows 120 sec
8x22
8x26
8x32.5
8x32.5
8x32.5
8x32.5
8x32.5
C1 Fatbar Mili Press
8x30
8x40
8x50
8x50
6x60
6x60
6x60
C2 Chinups 120 sec
3 opv set
8xbw
9xbw
6xbw+12kg
6xbw+12kg
6xbw+12kg
6xbw+12kg
D oa Cable Pulldown 90 sec
6x50
6x55
6x60
6x60
6x60
E1 Preacher Cable Curls
10x20
10x25
10x30
10x30
10x30
E2 Tri OH Ext 90 sec
12x50
12x50
12x50
12x50
F BP Tech 90 sec T2211
8x50
8x50
8x50
3 hrs
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 19. Januar 2016
LOWER BODY
OPV
Foam Rolling + Dynamic stretches
A Sumo DL 120 sec T0.5-112
3x70
5x70
5x80
5x80
6x90
6x90
6x90
6x93
6x93
6x93
B1 Trap Bar DL T1142
6x85
6x105
6x105
6x115
6x115
6x115
6x115
B2 Hanging Leg Raises 120 sec
8xbw
8xbw
8xbw
8xbw
8xbw
8xbw
C1 Hip Thrust
8x40
8x50
8x50
8x50
8x50
8x50
C2 Single Lying Leg Curls 120 sec
8x20
8x25
8x25
8x25
8x27.5
8x27.5
D Calf Presses 120 sec
15x100 +sl
15x130 +sl
15x130 +sl
15x130 +sl
2 hrs 40 min
LOWER BODY
OPV
Foam Rolling + Dynamic stretches
A Sumo DL 120 sec T0.5-112
3x70
5x70
5x80
5x80
6x90
6x90
6x90
6x93
6x93
6x93
B1 Trap Bar DL T1142
6x85
6x105
6x105
6x115
6x115
6x115
6x115
B2 Hanging Leg Raises 120 sec
8xbw
8xbw
8xbw
8xbw
8xbw
8xbw
C1 Hip Thrust
8x40
8x50
8x50
8x50
8x50
8x50
C2 Single Lying Leg Curls 120 sec
8x20
8x25
8x25
8x25
8x27.5
8x27.5
D Calf Presses 120 sec
15x100 +sl
15x130 +sl
15x130 +sl
15x130 +sl
2 hrs 40 min
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 21. Januar 2016
UPPERBODY
OPV
Dynamic stretches
A Fatbar BP 120-180 sec
8xbar w purple band
8x40 w purple band
8x50 w purple band
8x60 w purple band
6x70
3x85
3x90
3x95
2x100
2x100
Regular bar BP t pins 120 secT2211
5x70
5x70
5x70
B1 Pendley Protein Hest
8x60
8x60
6x70
6x76
6x76
6x76
Pendley PH supin
6x81
6x81
6x81
B2 Dips 120 sec
10xbw
9xbw+13kg
7xbw+21kg
5xbw+25kg
12xbw
7xbw+21kg
C1 Fatbar Mili Press
8x30
8x40
8x50
8x50
8x50
C2 Chinups 120 sec
6xbw
7xbw+7.5kg
6xbw+10kg
7xbw+10kg
8xbw+10kg
D1 Cable Lateral Raises
10x12.5
10x12.5
10x12.5
10x12.5
D2 oa Cable Curls
8x25
8x25
8x25
8x25
D3 oa Cable pushdown 90 sec
10x25
12x25
12x25
12x25
E1 RevGrip Pushdown
12x40
12x40
12x40
12x40
E2 Rear Delt DB Raises 90 sec
12x5
12x5
12x5
12x5
2 hrs 40 min
UPPERBODY
OPV
Dynamic stretches
A Fatbar BP 120-180 sec
8xbar w purple band
8x40 w purple band
8x50 w purple band
8x60 w purple band
6x70
3x85
3x90
3x95
2x100
2x100
Regular bar BP t pins 120 secT2211
5x70
5x70
5x70
B1 Pendley Protein Hest
8x60
8x60
6x70
6x76
6x76
6x76
Pendley PH supin
6x81
6x81
6x81
B2 Dips 120 sec
10xbw
9xbw+13kg
7xbw+21kg
5xbw+25kg
12xbw
7xbw+21kg
C1 Fatbar Mili Press
8x30
8x40
8x50
8x50
8x50
C2 Chinups 120 sec
6xbw
7xbw+7.5kg
6xbw+10kg
7xbw+10kg
8xbw+10kg
D1 Cable Lateral Raises
10x12.5
10x12.5
10x12.5
10x12.5
D2 oa Cable Curls
8x25
8x25
8x25
8x25
D3 oa Cable pushdown 90 sec
10x25
12x25
12x25
12x25
E1 RevGrip Pushdown
12x40
12x40
12x40
12x40
E2 Rear Delt DB Raises 90 sec
12x5
12x5
12x5
12x5
2 hrs 40 min
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 22. Januar 2016
LOWER BODY
OPV
Foam Rolling + Dynamic stretches
A1 GM
10xbar
8X50
8X50
8x60
8x60
A2 Lying Leg Single Curls 60-90 sec
8x20
8x25
8x25
8x25
8x25
B Sumo DL 120-180 sec
5x50
5x60
5x70
5x80
5x80
5x90
1x130
5x100
1x130
C Trap Bar DL 180+ sec
6x85
6x115
6x115
5x145
5x145
3x155
5x145
D1 Calf Presses
15x100
15x100
15x100
15x100
D2 Seat Calf Raises 90 sec
8x165
8x165
12x130
12x130
E1 Leg Ext
10x100
10x100
10x120
10x120
E2 Glute Ham Raises 90 sec
8xbw+10kg bag
8xbw+10kg bag
8xbw+10kg bag
7xbw+10kg bag
2 hrs 45 min
LOWER BODY
OPV
Foam Rolling + Dynamic stretches
A1 GM
10xbar
8X50
8X50
8x60
8x60
A2 Lying Leg Single Curls 60-90 sec
8x20
8x25
8x25
8x25
8x25
B Sumo DL 120-180 sec
5x50
5x60
5x70
5x80
5x80
5x90
1x130
5x100
1x130
C Trap Bar DL 180+ sec
6x85
6x115
6x115
5x145
5x145
3x155
5x145
D1 Calf Presses
15x100
15x100
15x100
15x100
D2 Seat Calf Raises 90 sec
8x165
8x165
12x130
12x130
E1 Leg Ext
10x100
10x100
10x120
10x120
E2 Glute Ham Raises 90 sec
8xbw+10kg bag
8xbw+10kg bag
8xbw+10kg bag
7xbw+10kg bag
2 hrs 45 min
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 25. Januar 2016
UPPERBODY
OPV
Dynamic stretches
A BP 60-90 sec
6xbar w purple band
6x40 w purple band
6x55 w purple band
6x70
6x70
3x85
3x85
3x85
3x85
3x85
3x85
B PPH 90 sec
8x60
8x60
6x70
6x70
6x70
6x70
6x70
Supinated Grip
3x90
3x90
3x90
C1 Fatbar Mili Press
3 opv set
8x50
8x50
8x50
8x50
8x50
C2 Chinups 80-90 sec
8xbw
8xbw
8xbw
8xbw
8xbw
D1 Cable Flies
10x20
10x25
10x25
10x25
10x25
D2 Rear Delt Mach 60 sec
10x50
10x60
10x60
10x60
10x60
E1 Preacher Cable Curls
10x30
10x35
10x35
10x35
E2 Tri Pushdown
12x60
12x65
12x65
12x65
E3 DB Lateral Raises 60 sec
-
10x7
10x7
10x7
2 hrs 15 min
UPPERBODY
OPV
Dynamic stretches
A BP 60-90 sec
6xbar w purple band
6x40 w purple band
6x55 w purple band
6x70
6x70
3x85
3x85
3x85
3x85
3x85
3x85
B PPH 90 sec
8x60
8x60
6x70
6x70
6x70
6x70
6x70
Supinated Grip
3x90
3x90
3x90
C1 Fatbar Mili Press
3 opv set
8x50
8x50
8x50
8x50
8x50
C2 Chinups 80-90 sec
8xbw
8xbw
8xbw
8xbw
8xbw
D1 Cable Flies
10x20
10x25
10x25
10x25
10x25
D2 Rear Delt Mach 60 sec
10x50
10x60
10x60
10x60
10x60
E1 Preacher Cable Curls
10x30
10x35
10x35
10x35
E2 Tri Pushdown
12x60
12x65
12x65
12x65
E3 DB Lateral Raises 60 sec
-
10x7
10x7
10x7
2 hrs 15 min
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 26. Januar 2016
LOWER BODY
OPV
Dynamic stretches
A1 GM
10xbar
8x40
8x40
6x60
8x50
8x54
A2 Lying Leg Single Curls 90 sec
8x20
8x25
8x25
8x27.5
8x27.5
B Sumo DL 120-180 sec
5x60
3x80
5x80
5x90
8x90
8x90
8x90
8x90
8x90
C Trap Bar DL 120-180 sec T1131
6x85
6x115
5x125
5x125
5x125
5x125
5x125
D1 Calf Presses
15x100 +sl
14x140 +sl
14x140 +sl
14x140 +sl
14x140 +sl
14x140 +sl
D2 Leg Ext
12x80
10x100
10x100
10x100
10x100
10x100
D3 Seat Leg Curls 120 sec
12x110
10x130
10x130
10x130
10x130
10x130
2 hrs 40 min
LOWER BODY
OPV
Dynamic stretches
A1 GM
10xbar
8x40
8x40
6x60
8x50
8x54
A2 Lying Leg Single Curls 90 sec
8x20
8x25
8x25
8x27.5
8x27.5
B Sumo DL 120-180 sec
5x60
3x80
5x80
5x90
8x90
8x90
8x90
8x90
8x90
C Trap Bar DL 120-180 sec T1131
6x85
6x115
5x125
5x125
5x125
5x125
5x125
D1 Calf Presses
15x100 +sl
14x140 +sl
14x140 +sl
14x140 +sl
14x140 +sl
14x140 +sl
D2 Leg Ext
12x80
10x100
10x100
10x100
10x100
10x100
D3 Seat Leg Curls 120 sec
12x110
10x130
10x130
10x130
10x130
10x130
2 hrs 40 min
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 01. Februar 2016
UPPERBODY
OPV
Dynamic stretches
A1 Incl DB Press
8x18.5
8x23
8x26
8x28.5
8x28.5
8x28.5
A2 Pulldown Mach 60 sec
10x120
10x140
10x140
10x140
10x140
10x140
B1 BP
8xbar
8x60
8x67.5
8x67.5
8x67.5
8x67.5
8x67.5
B2 DB Rows 60 sec
8x22
8x26
8x32.5
8x32.5
8x32.5
8x32.5
8x32.5
C1 Cable Flies
10x20
10x25
10x25
10x25
C2 WG Pulley 60 sec
8x49
8x49
8x49
8x49
D1 Dips
10xbw
10xbw
10xbw
D2 DB Pullover 60 sec
8x18.5
8x23
8x23
1 hr 45 min
Efter en weekend med maveinfektion og halsbetændelse,
fik dagens træning mig til at have det sådan:
UPPERBODY
OPV
Dynamic stretches
A1 Incl DB Press
8x18.5
8x23
8x26
8x28.5
8x28.5
8x28.5
A2 Pulldown Mach 60 sec
10x120
10x140
10x140
10x140
10x140
10x140
B1 BP
8xbar
8x60
8x67.5
8x67.5
8x67.5
8x67.5
8x67.5
B2 DB Rows 60 sec
8x22
8x26
8x32.5
8x32.5
8x32.5
8x32.5
8x32.5
C1 Cable Flies
10x20
10x25
10x25
10x25
C2 WG Pulley 60 sec
8x49
8x49
8x49
8x49
D1 Dips
10xbw
10xbw
10xbw
D2 DB Pullover 60 sec
8x18.5
8x23
8x23
1 hr 45 min
Efter en weekend med maveinfektion og halsbetændelse,
fik dagens træning mig til at have det sådan:
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 02. Februar 2016
LOWER BODY
OPV
Dynamic stretches
A1 Leg Press
8x100
8x100
8x100
8x100
A2 Lying Leg Single Curls 45 sec
8x25
8x27.5
6x30
6x30
B SL DL 60 sec
8xbar
8x40
8x50
8x50
8x50
C OH SQ 60-90 sec
8xbar
8x30
8x40
8x40
8x40
D1 Sumo DL
6x60
6x60
5x80
5x90
5x90
5x90
5x90
5x90
5x90
5x90
D2 FB Mili 180+ sec
8xbar
8x30
6x40
6x40
6x50
6x50
6x50
6x50
6x50
E1 Leg Press
6x150+sl
6x150+sl
6x200+sl
6x200+sl
6x200+sl
6x200+sl
E2 oa Cable Curls ca 150 sec
8x20
8x20
8x25
8x25
8x30
8x30
F1 Seated Leg Curls
12x120
12x130
12x130
12x130
F2 oa Rope Pushdown
6x30
6x30
8x35
8x35
F3 Rear Delt Machine 120 sec
8x50
8x50
8x50
8x50
3 hrs
LOWER BODY
OPV
Dynamic stretches
A1 Leg Press
8x100
8x100
8x100
8x100
A2 Lying Leg Single Curls 45 sec
8x25
8x27.5
6x30
6x30
B SL DL 60 sec
8xbar
8x40
8x50
8x50
8x50
C OH SQ 60-90 sec
8xbar
8x30
8x40
8x40
8x40
D1 Sumo DL
6x60
6x60
5x80
5x90
5x90
5x90
5x90
5x90
5x90
5x90
D2 FB Mili 180+ sec
8xbar
8x30
6x40
6x40
6x50
6x50
6x50
6x50
6x50
E1 Leg Press
6x150+sl
6x150+sl
6x200+sl
6x200+sl
6x200+sl
6x200+sl
E2 oa Cable Curls ca 150 sec
8x20
8x20
8x25
8x25
8x30
8x30
F1 Seated Leg Curls
12x120
12x130
12x130
12x130
F2 oa Rope Pushdown
6x30
6x30
8x35
8x35
F3 Rear Delt Machine 120 sec
8x50
8x50
8x50
8x50
3 hrs
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 04. Februar 2016
UPPERBODY
OPV
Dynamic stretches
A1 Incl DB Press
8x23
8x23
8x26
8x26
8x26
8x26
A2 Pulldown Mach 60 sec
8x120
8x140
8x160
8x160
8x160
8x160
B1 BP
6x40
6x55
6x70
6x70
6x70
6x70
6x70
B2 Pendley PH 60 sec
8x60
8x60
8x60
8x60
8x60
8x60
C1 Pec Deck
8x110
6x120
6x120
6x130
C2 Yates PH
6x80
6x80
6x80
6x80
C3 Pullups 60 sec
6xbw
7xbw
6xbw
6xbw
D1 Dips
10xbw
10xbw+6kg
10xbw+6kg
10xbw+6kg
D2 DB Pullover 60 sec
8x23
8x23
8x23
8x23
E Floor Press 60 sec
5x50
5x50
3x80
3x80
1 hr 55 min
UPPERBODY
OPV
Dynamic stretches
A1 Incl DB Press
8x23
8x23
8x26
8x26
8x26
8x26
A2 Pulldown Mach 60 sec
8x120
8x140
8x160
8x160
8x160
8x160
B1 BP
6x40
6x55
6x70
6x70
6x70
6x70
6x70
B2 Pendley PH 60 sec
8x60
8x60
8x60
8x60
8x60
8x60
C1 Pec Deck
8x110
6x120
6x120
6x130
C2 Yates PH
6x80
6x80
6x80
6x80
C3 Pullups 60 sec
6xbw
7xbw
6xbw
6xbw
D1 Dips
10xbw
10xbw+6kg
10xbw+6kg
10xbw+6kg
D2 DB Pullover 60 sec
8x23
8x23
8x23
8x23
E Floor Press 60 sec
5x50
5x50
3x80
3x80
1 hr 55 min
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 05. Februar 2016
LEGS&CORE
OPV
Dynamic stretches
A1 SLDL
8xbar
8x40
8x40
8x50
8x50
8x60
8x60
A2 Lying Leg Single Curls 60-90 sec
8x20
8x20
8x25
8x25
8x27.5
7x30
8x30
B Sumo DL 180 sec
5x60
5x60
5x80
5x80
5x95
5x105
5x105
5x105
5x105
5x105
C1 Leg Press
8x100
8x150
6x200
6x200
6x200
6x200
C2 Hipthrusts
8x40
8x45
8x50
8x50
8x50
8x50
C3 SC DL 120 sec
40kg 15s
45kg 15s
50kg 10s
50kg 10s
D1 Seated Calf Raises
12x100
12x100
12x100
12x100
D2 Calf Presses
12x150
12x150
12x150
12x150
D3 Hang Leg Raises 120 sec
10x
12x
12x
12x
E1 LX
10x100
10x100
10x100
10x100
E2 Seat Leg Curls 60 sec
8x130
8x130
8x130
8x130
3 hrs
LEGS&CORE
OPV
Dynamic stretches
A1 SLDL
8xbar
8x40
8x40
8x50
8x50
8x60
8x60
A2 Lying Leg Single Curls 60-90 sec
8x20
8x20
8x25
8x25
8x27.5
7x30
8x30
B Sumo DL 180 sec
5x60
5x60
5x80
5x80
5x95
5x105
5x105
5x105
5x105
5x105
C1 Leg Press
8x100
8x150
6x200
6x200
6x200
6x200
C2 Hipthrusts
8x40
8x45
8x50
8x50
8x50
8x50
C3 SC DL 120 sec
40kg 15s
45kg 15s
50kg 10s
50kg 10s
D1 Seated Calf Raises
12x100
12x100
12x100
12x100
D2 Calf Presses
12x150
12x150
12x150
12x150
D3 Hang Leg Raises 120 sec
10x
12x
12x
12x
E1 LX
10x100
10x100
10x100
10x100
E2 Seat Leg Curls 60 sec
8x130
8x130
8x130
8x130
3 hrs
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 06. Februar 2016
SHOULDERS&GUNS
OPV
Dynamic stretches
A Seated Mili Fatbar Press 120 sec
6xbar
6x40
6x40
6x50
6x50
5x60
5x60
1x65
3x65
1x70
6x55
6x55
6x55
6x55
B1 oa Preacher Curls
6x14
6x14
6x14
6x14
6x14
B2 CG Decl BP 120 sec
10x60
10x60
10x60
10x60
10x60
C1 Jesus Curls
10x15
10x15
10x20
10x20
10x20
10x20
C2 Lying Triceps Ext
10x9
10x9
10x9
10x9
10x9
C3 Seat Lateral Raisess 120 sec
12x7
12x7
12x7
12x7
12x7
D1 WG Upright Rows
8x40
8x40
8x40
8x40
D2 Rev Grip EZ bar Curls
8x16
8x16
8x16
8x16
D3 Rear Delt DB Raises 120 sec
10x5
10x5
10x5
10x5
2 hrs 20 min
Efterfulgt af dette fantastiske måltid:
SHOULDERS&GUNS
OPV
Dynamic stretches
A Seated Mili Fatbar Press 120 sec
6xbar
6x40
6x40
6x50
6x50
5x60
5x60
1x65
3x65
1x70
6x55
6x55
6x55
6x55
B1 oa Preacher Curls
6x14
6x14
6x14
6x14
6x14
B2 CG Decl BP 120 sec
10x60
10x60
10x60
10x60
10x60
C1 Jesus Curls
10x15
10x15
10x20
10x20
10x20
10x20
C2 Lying Triceps Ext
10x9
10x9
10x9
10x9
10x9
C3 Seat Lateral Raisess 120 sec
12x7
12x7
12x7
12x7
12x7
D1 WG Upright Rows
8x40
8x40
8x40
8x40
D2 Rev Grip EZ bar Curls
8x16
8x16
8x16
8x16
D3 Rear Delt DB Raises 120 sec
10x5
10x5
10x5
10x5
2 hrs 20 min
Efterfulgt af dette fantastiske måltid:
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 08. Februar 2016
CHEST&BACK B
OPV
Dynamic stretches
A1 Incl BB Press
8xbar
8x40
8x40
8x50
8x60
8x65
8x65
8x65
A2 Yates Rows 90 sec
8x60
8x60
8x65
8x70
8x70
8x70
8x70
B1 DB BP
8x26
8x28.5
8x31
8x31
8x31
8x31
8x31
B2a Meadow Rows 90 sec
8x20
8x35
8x45
B2b Pendley Rows 90 sec
8x50
8x60
8x60
8x60
C1 Low Cable Flies
12x10
10x12.5
10x12.5
10x12.5
C2 CG Pulldown 90 sec
10x49
10x49
10x56
10x56
D1 Pec Deck
8x100
8x100
8x100
8x100
D2 WG Pulley 60 sec
10x42
10x49
10x49
10x49
1 hr 45 min
CHEST&BACK B
OPV
Dynamic stretches
A1 Incl BB Press
8xbar
8x40
8x40
8x50
8x60
8x65
8x65
8x65
A2 Yates Rows 90 sec
8x60
8x60
8x65
8x70
8x70
8x70
8x70
B1 DB BP
8x26
8x28.5
8x31
8x31
8x31
8x31
8x31
B2a Meadow Rows 90 sec
8x20
8x35
8x45
B2b Pendley Rows 90 sec
8x50
8x60
8x60
8x60
C1 Low Cable Flies
12x10
10x12.5
10x12.5
10x12.5
C2 CG Pulldown 90 sec
10x49
10x49
10x56
10x56
D1 Pec Deck
8x100
8x100
8x100
8x100
D2 WG Pulley 60 sec
10x42
10x49
10x49
10x49
1 hr 45 min
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 09. Februar 2016
LEGS&CORE
OPV
Dynamic stretches
A1 SLDL
8x40
8x40
8x50
8x50
8x50
8x50
3x70
3x80
3x90
A2 Lying Leg Single Curl 90 sec
8x20
8x25
8x27.5
8x27.5
8x27.5
8x27.5
8x27.5
B1 Sumo DL
3x60
3x70
3x70
3x80
3x90
6x100
6x100
6x100
6x100
6x100
6x100
6x100
B2 Hang Leg Raise 180 sec
10x
10x
10x
10x
10x
10x
C1 Hipthrust
8x40
8x45
8x50
8x55
8x55
8x55
8x55
C2 SuitcaseDL 120 sec
10s 40 kg
10s 45 kg
10s 55 kg
10s 55 kg
10s 55 kg
D1 oneleg Leg Press
10x80
10x90
10x90
10x90
10x90
D2 Calf Presses 120 sec
15x110
15x110
15x110
15x110
15x110
3 hrs
LEGS&CORE
OPV
Dynamic stretches
A1 SLDL
8x40
8x40
8x50
8x50
8x50
8x50
3x70
3x80
3x90
A2 Lying Leg Single Curl 90 sec
8x20
8x25
8x27.5
8x27.5
8x27.5
8x27.5
8x27.5
B1 Sumo DL
3x60
3x70
3x70
3x80
3x90
6x100
6x100
6x100
6x100
6x100
6x100
6x100
B2 Hang Leg Raise 180 sec
10x
10x
10x
10x
10x
10x
C1 Hipthrust
8x40
8x45
8x50
8x55
8x55
8x55
8x55
C2 SuitcaseDL 120 sec
10s 40 kg
10s 45 kg
10s 55 kg
10s 55 kg
10s 55 kg
D1 oneleg Leg Press
10x80
10x90
10x90
10x90
10x90
D2 Calf Presses 120 sec
15x110
15x110
15x110
15x110
15x110
3 hrs
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 10. Februar 2016
SHOULDERS&GUNS B
OPV
Dynamic stretches
A1 Seated Mili Fatbar Press
8xbar
8x40
8x50
5x60
5x60
5x60
5x60
A2 BTN Press
10x25
10x25
10x30
10x30
10x30
A3 Trapbar Shrugs w 3s hold 150-180 sec
10x105
10x105
10x105
10x105
10x105
B1 CG Decl BP
10x60
8x70
8x70
8x70
8x70
B2 Hammer Curls
8x16.5
8x16.5
8x16.5
8x16.5
8x16.5
B3 Hammer Curls Sandbag 120 sec
3x18
3x18
3x18
3x18
C Facepulls 60 sec
12x40
12x40
12x40
D1 oa Rope Pushdown
8x30
8x30
8x35
8x35
D2 Rev Grip EZ bar Curls
10x16
10x16
10x16
10x16
D3 Cable Lateral Raises 90 sec
10x10
10x10
10x10
10x10
2 hrs 15 min
SHOULDERS&GUNS B
OPV
Dynamic stretches
A1 Seated Mili Fatbar Press
8xbar
8x40
8x50
5x60
5x60
5x60
5x60
A2 BTN Press
10x25
10x25
10x30
10x30
10x30
A3 Trapbar Shrugs w 3s hold 150-180 sec
10x105
10x105
10x105
10x105
10x105
B1 CG Decl BP
10x60
8x70
8x70
8x70
8x70
B2 Hammer Curls
8x16.5
8x16.5
8x16.5
8x16.5
8x16.5
B3 Hammer Curls Sandbag 120 sec
3x18
3x18
3x18
3x18
C Facepulls 60 sec
12x40
12x40
12x40
D1 oa Rope Pushdown
8x30
8x30
8x35
8x35
D2 Rev Grip EZ bar Curls
10x16
10x16
10x16
10x16
D3 Cable Lateral Raises 90 sec
10x10
10x10
10x10
10x10
2 hrs 15 min
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 12. Februar 2016
CHEST&BACK A
OPV
Dynamic stretches
A1 Incl DB Press
6x23
6x26
3x28.5
6x31
8x31
8x31
8x31
A2 Pulldown Mach 90 sec
8x120
8x140
8x160
10xbw
10xbw
10xbw
10xbw
B1 BP
5x40
5x50
5x70
6x80
6x80
6x80
6x80
6x80
B2 DB Rows 120 sec
8x28.5
8x28.5
6x32.5
6x35
6x35
6x35
6x35
6x35
C1 Low Cable FLies
10x15
10x15
10x15
C2 WG Pulldowns 60 sec
10x49
10x49
10x49
D1 Dips
12xbw
12xbw
12xbw
D2 DB Pullover 60 sec
8x26
6x26
6x26
1 hr 55 min
CHEST&BACK A
OPV
Dynamic stretches
A1 Incl DB Press
6x23
6x26
3x28.5
6x31
8x31
8x31
8x31
A2 Pulldown Mach 90 sec
8x120
8x140
8x160
10xbw
10xbw
10xbw
10xbw
B1 BP
5x40
5x50
5x70
6x80
6x80
6x80
6x80
6x80
B2 DB Rows 120 sec
8x28.5
8x28.5
6x32.5
6x35
6x35
6x35
6x35
6x35
C1 Low Cable FLies
10x15
10x15
10x15
C2 WG Pulldowns 60 sec
10x49
10x49
10x49
D1 Dips
12xbw
12xbw
12xbw
D2 DB Pullover 60 sec
8x26
6x26
6x26
1 hr 55 min
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ Løkken Fitness 13. Februar 2016
LEGS&CORE A
OPV
Dynamic stretches
A1 SLDL
8x40
8x50
8x50
8x60
8x60
5x70
5x80
A2 Lying Leg Single Curls 60-90 sec
10x15
10x17.5
10x17.5
10x17.5
10x17.5
B Sumo DL 120 sec
6x60
6x60
5x80
5x80
5x80
5x80
5x80
C Konv DL 120 sec
5x90
5x100
5x100
5x100
5x100
5x100
D Highbar BSQ 120 sec
8x50
8x60
8x60
8x60
8x60
E1 Hang Leg Raises
10x
12x
12x
12x
12x
12x
E2 Sidebends Smith 120 sec
10x45
10x55
10x55
10x55
10x55
10x55
F Seated Calf Raises 90 sec
15x55
15x95
15x95
15x95
15x95
15x95
15x95
15x95
2 hrs 25 min
LEGS&CORE A
OPV
Dynamic stretches
A1 SLDL
8x40
8x50
8x50
8x60
8x60
5x70
5x80
A2 Lying Leg Single Curls 60-90 sec
10x15
10x17.5
10x17.5
10x17.5
10x17.5
B Sumo DL 120 sec
6x60
6x60
5x80
5x80
5x80
5x80
5x80
C Konv DL 120 sec
5x90
5x100
5x100
5x100
5x100
5x100
D Highbar BSQ 120 sec
8x50
8x60
8x60
8x60
8x60
E1 Hang Leg Raises
10x
12x
12x
12x
12x
12x
E2 Sidebends Smith 120 sec
10x45
10x55
10x55
10x55
10x55
10x55
F Seated Calf Raises 90 sec
15x55
15x95
15x95
15x95
15x95
15x95
15x95
15x95
2 hrs 25 min
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 14. Februar 2016
SHOULDERS&GUNS A
OPV
Dynamic stretches
A Seated Mili Fatbar Press 120 sec
6xbar
3x45
6x50
5x61
5x61
5x60
5x60
5x60
B1 Incline DB Curls
10x10
10x10
10x10
10x10
10x10
B2 Dips 120 sec
10xbw
10xbw
10xbw+13.5kg
10xbw+13.5kg
10xbw+13.5kg
10xbw+13.5kg
C Rear Delt DB Raises 60 sec
12x5
12x5
12x5
12x5
D1 OH Cable Ext
10x20
10x20
10x20
10x20
D2 BB Band Curls 60 sec
10x20+redband
10x20+redband
10x20+redband
10x20+redband
E DB Lateral Raises 60 sec
10x7
10x7
10x7
10x7
1 hrs 35 min
SHOULDERS&GUNS A
OPV
Dynamic stretches
A Seated Mili Fatbar Press 120 sec
6xbar
3x45
6x50
5x61
5x61
5x60
5x60
5x60
B1 Incline DB Curls
10x10
10x10
10x10
10x10
10x10
B2 Dips 120 sec
10xbw
10xbw
10xbw+13.5kg
10xbw+13.5kg
10xbw+13.5kg
10xbw+13.5kg
C Rear Delt DB Raises 60 sec
12x5
12x5
12x5
12x5
D1 OH Cable Ext
10x20
10x20
10x20
10x20
D2 BB Band Curls 60 sec
10x20+redband
10x20+redband
10x20+redband
10x20+redband
E DB Lateral Raises 60 sec
10x7
10x7
10x7
10x7
1 hrs 35 min
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 16. Februar 2016
CHEST&BACK B
OPV
Dynamic stretches
A1 Incl BB Press
8xbar
8x40
8x40
8x50
8x60
8x65
8x65
8x65
A2 Yates Rows 90 sec
8xbar
8x50
8x70
6x80
7x80
6x80
6x80
B1 DB BP
8x26
8x28.5
8x31
8x31
8x31
8x31
B2 Pendley Rows 60 sec
10x50
10x60
10x60
10x60
10x60
10x60
C1 Low Cable Flies
10x15
10x15
10x15
C2 CG Pulldown 90 sec
10x49
10x49
10x49
D1 Pec Deck
10x80
10x80
10x80
D2 WG Pulley 60 sec
10x49
10x49
10x49
1 hr 35 min
CHEST&BACK B
OPV
Dynamic stretches
A1 Incl BB Press
8xbar
8x40
8x40
8x50
8x60
8x65
8x65
8x65
A2 Yates Rows 90 sec
8xbar
8x50
8x70
6x80
7x80
6x80
6x80
B1 DB BP
8x26
8x28.5
8x31
8x31
8x31
8x31
B2 Pendley Rows 60 sec
10x50
10x60
10x60
10x60
10x60
10x60
C1 Low Cable Flies
10x15
10x15
10x15
C2 CG Pulldown 90 sec
10x49
10x49
10x49
D1 Pec Deck
10x80
10x80
10x80
D2 WG Pulley 60 sec
10x49
10x49
10x49
1 hr 35 min
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 18. Februar 2016
LEGS&CORE B
OPV
Dynamic stretches
A1 Lying Leg Single Curl
10x20
10x20
10x25
10x25
10x25
10x25
A2 SLDL 90 sec
8x40
8x40
8x50
8x50
8x50
8x50
3x70
3x90
B1 Sumo DL
5x70
5x90
5x90
5x100
5x90
5x100
5x90
B2 Hang Leg Raise 180 sec
10x
10x
9x
10x
9x
C Camb SQ 120 sec
5x40
5x70
5x90
5x90
5x90
5x90
D1 Hipthrust
8x40
8x45
8x50
8x50
8x50
8x50
D2 SuitcaseDL 120 sec
10s 40 kg
10s 45 kg
10s 50 kg
10s 55 kg
10s 50 kg
2 hrs 20 min
LEGS&CORE B
OPV
Dynamic stretches
A1 Lying Leg Single Curl
10x20
10x20
10x25
10x25
10x25
10x25
A2 SLDL 90 sec
8x40
8x40
8x50
8x50
8x50
8x50
3x70
3x90
B1 Sumo DL
5x70
5x90
5x90
5x100
5x90
5x100
5x90
B2 Hang Leg Raise 180 sec
10x
10x
9x
10x
9x
C Camb SQ 120 sec
5x40
5x70
5x90
5x90
5x90
5x90
D1 Hipthrust
8x40
8x45
8x50
8x50
8x50
8x50
D2 SuitcaseDL 120 sec
10s 40 kg
10s 45 kg
10s 50 kg
10s 55 kg
10s 50 kg
2 hrs 20 min
-
- Reputation point: 0
- Indlæg: 915
- 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
Træning @ SPH 19. Februar 2016
SHOULDERS&GUNS B
OPV
Dynamic stretches
A
Klokov Press 90 sec
8xbar
8x30
8x40
8x40
1x50
Seated BTN Press 90 sec
8xbar
8x30
8x35
8x35
8x35
B1 CG Decl BP
8x40
8x50
8x60
8x70
8x70
8x70
8x70
8x70
B2 BB Curls 120 sec
8x20
8x22.5
8x25
8x30
8x31
8x30
8x30
8x30
C Facepulls 60 sec
12x40
12x40
12x40
D1 oa OH cable ext
10x20
10x20
10x20
D2 Rev Grip EZ bar Curls 60 sec
10x16
10x17
10x17
E1 oa Rope Pushdown
10x25
10x25
10x25
E2 oa Cable Curls 60 sec
10x20
10x20
10x20
F DB Lateral Raises 45 sec
10x10
10x10
10x10
10x10
appr 2 hrs
SHOULDERS&GUNS B
OPV
Dynamic stretches
A
Klokov Press 90 sec
8xbar
8x30
8x40
8x40
1x50
Seated BTN Press 90 sec
8xbar
8x30
8x35
8x35
8x35
B1 CG Decl BP
8x40
8x50
8x60
8x70
8x70
8x70
8x70
8x70
B2 BB Curls 120 sec
8x20
8x22.5
8x25
8x30
8x31
8x30
8x30
8x30
C Facepulls 60 sec
12x40
12x40
12x40
D1 oa OH cable ext
10x20
10x20
10x20
D2 Rev Grip EZ bar Curls 60 sec
10x16
10x17
10x17
E1 oa Rope Pushdown
10x25
10x25
10x25
E2 oa Cable Curls 60 sec
10x20
10x20
10x20
F DB Lateral Raises 45 sec
10x10
10x10
10x10
10x10
appr 2 hrs
-
- Reputation point: 0
- Indlæg: 915
- 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
fretlz skrev:8x30
8x31
8x30
#Savage
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
MChristensen skrev:fretlz skrev:8x30
8x31
8x30
#Savage
HHAHAHAHA - du mener "PRIEST!"
MAAAAAAAAAAAAAAAAAAACCK-K-K!
Sidst rettet af fretlz 20. feb 2016, 22:48, rettet i alt 1 gang.
-
- Reputation point: 0
- Indlæg: 915
- 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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