BEN, RYG, BICEPS
10 min. @ Cykel
SQUAT
6x95 kg
6x95 kg
6x95 kg
3x100 kg
3x105 kg
6x95 kg
6x95 kg
RDL
8x95 kg
8x95 kg
8x95 kg
8x95 kg
DB BOR
12x31,5 kg
12x31,5 kg
12x31,5 kg
12x31,5 kg
PULLUPS OH
6xBW
6xBW
6xBW
6xBW
6xBW
HAMSTRING RAISE
10xBW
10xBW
10xBW
ONE-LEGGED STANDING CALF RAISE
10x110 kg
10x110 kg
10x110 kg
10x110 kg
DB PREACHER CURLS
12x14 kg
12x14 kg
12x14 kg
12x14 kg
20 min. @ Cykel
Bruger login
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And og æg!
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Svinemørbrad og mandler!
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Olivenolie, granatæble og mango!
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Gæster: 1000
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snus' log
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BRYST, SKULDER, TRICEPS, MAVE
20 min. @ Cykel
BÆNK
6x77,5 kg
6x77,5 kg
6x77,5 kg
6x77,5 kg
6x77,5 kg
DB SKULDERPRES
8x26,5 kg
10x24 kg
9x24 kg
8x24 kg
9x24 kg
DIPS
8x22,5 kg
8x22,5 kg
8x22,5 kg
8x22,5 kg
BB INC BP
6x60 kg
6x60 kg
6x60 kg
6x60 kg
LAT RAISE
10x14 kg
10x14 kg
10x14 kg
10x14 kg
10x14 kg
TATE PRESS
12x14 kg
10x14 kg
9x14 kg
8x14 kg
INC CRUNCH
20xBW
15x8 kg
15x8 kg
15x8 kg
20 min. @ Cykel
20 min. @ Cykel
BÆNK
6x77,5 kg
6x77,5 kg
6x77,5 kg
6x77,5 kg
6x77,5 kg
DB SKULDERPRES
8x26,5 kg
10x24 kg
9x24 kg
8x24 kg
9x24 kg
DIPS
8x22,5 kg
8x22,5 kg
8x22,5 kg
8x22,5 kg
BB INC BP
6x60 kg
6x60 kg
6x60 kg
6x60 kg
LAT RAISE
10x14 kg
10x14 kg
10x14 kg
10x14 kg
10x14 kg
TATE PRESS
12x14 kg
10x14 kg
9x14 kg
8x14 kg
INC CRUNCH
20xBW
15x8 kg
15x8 kg
15x8 kg
20 min. @ Cykel
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BEN, RYG, BICEPS
10 min. @ Cykel
DØDLØFT
5x130 kg
5x130 kg
3x140 kg
3x150 kg
5x130 kg
5x130 kg
FRONT SQUAT
6x65 kg
6x67,5 kg
6x67,5 kg
6x67,5 kg
6x67,5 kg
T-BAR ROW
10x60 kg
10x60 kg
10x60 kg
10x60 kg
PULLUPS UH WIDE
6x5 kg
6x5 kg
6x5 kg
6x5 kg
6x5 kg
BENPRES 45
8x210 kg + slæde
8x210 kg + slæde
8x210 kg + slæde
8x210 kg + slæde
DB PREACHERS
14x14 kg
14x14 kg
14x14 kg
14x14 kg
REAR LAT RAISE
10x9 kg
10x9 kg
10x9 kg
10x9 kg
20 min. @ Cykel
10 min. @ Cykel
DØDLØFT
5x130 kg
5x130 kg
3x140 kg
3x150 kg
5x130 kg
5x130 kg
FRONT SQUAT
6x65 kg
6x67,5 kg
6x67,5 kg
6x67,5 kg
6x67,5 kg
T-BAR ROW
10x60 kg
10x60 kg
10x60 kg
10x60 kg
PULLUPS UH WIDE
6x5 kg
6x5 kg
6x5 kg
6x5 kg
6x5 kg
BENPRES 45
8x210 kg + slæde
8x210 kg + slæde
8x210 kg + slæde
8x210 kg + slæde
DB PREACHERS
14x14 kg
14x14 kg
14x14 kg
14x14 kg
REAR LAT RAISE
10x9 kg
10x9 kg
10x9 kg
10x9 kg
20 min. @ Cykel
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BRYST, SKULDER, TRICEPS, MAVE
20 min. @ Cykel
BÆNK
6x77,5 kg
6x77,5 kg
6x77,5 kg
6x77,5 kg
6x77,5 kg
DB SKULDERPRES
12x24 kg
11x24 kg
10x24 kg
9x24 kg
DIPS
8x22,5 kg
8x22,5 kg
8x22,5 kg
8x22,5 kg
BB INC BP
8x60 kg
8x60 kg
7x60 kg
6x60 kg
LAT RAISE
12x14 kg
12x14 kg
10x14 kg
10x14 kg
TATE PRESS
12x14 kg
10x14 kg
9x14 kg
8x14 kg
CABLE CRUNCH
12x70 kg
12x70 kg
12x70 kg
12x70 kg
20 min. power walk
20 min. @ Cykel
BÆNK
6x77,5 kg
6x77,5 kg
6x77,5 kg
6x77,5 kg
6x77,5 kg
DB SKULDERPRES
12x24 kg
11x24 kg
10x24 kg
9x24 kg
DIPS
8x22,5 kg
8x22,5 kg
8x22,5 kg
8x22,5 kg
BB INC BP
8x60 kg
8x60 kg
7x60 kg
6x60 kg
LAT RAISE
12x14 kg
12x14 kg
10x14 kg
10x14 kg
TATE PRESS
12x14 kg
10x14 kg
9x14 kg
8x14 kg
CABLE CRUNCH
12x70 kg
12x70 kg
12x70 kg
12x70 kg
20 min. power walk
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BEN, RYG, BICEPS
10 min. @ Cykel
SQUAT
5x100 kg
5x100 kg
5x100 kg
3x105 kg
3x110 kg
5x100 kg
5x100 kg
- Time to get stråååång
RDL
10x95 kg
10x95 kg
10x95 kg
10x95 kg
DB BOR
8x34 kg
8x34 kg
8x34 kg
8x34 kg
PULLUPS OH
6x5 kg
6x5 kg
5x5 kg
5x5 kg
5x5 kg
HAMSTRING RAISE
10xBW
10xBW
HYPEREXTENSION
10xBW
10xBW
ONE-LEG CALF RAISE
12x110 kg
12x110 kg
12x110 kg
12x110 kg
DB PREACHER
12x14 kg
12x14 kg
12x14 kg
12x14 kg
20 min. @ Cykel
10 min. @ Cykel
SQUAT
5x100 kg
5x100 kg
5x100 kg
3x105 kg
3x110 kg
5x100 kg
5x100 kg
- Time to get stråååång
RDL
10x95 kg
10x95 kg
10x95 kg
10x95 kg
DB BOR
8x34 kg
8x34 kg
8x34 kg
8x34 kg
PULLUPS OH
6x5 kg
6x5 kg
5x5 kg
5x5 kg
5x5 kg
HAMSTRING RAISE
10xBW
10xBW
HYPEREXTENSION
10xBW
10xBW
ONE-LEG CALF RAISE
12x110 kg
12x110 kg
12x110 kg
12x110 kg
DB PREACHER
12x14 kg
12x14 kg
12x14 kg
12x14 kg
20 min. @ Cykel
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Morgenvægt: 76,3
BRYST, SKULDER, TRICEPS, MAVE
20 min. @ Cykel
BÆNK
6x75 kg
6x75 kg
3x80 kg
3x85 kg
3x90 kg - Tung
5x80 kg
5x80 kg
DB SKULDERPRES
12x24 kg
10x24 kg
9x24 kg
9x24 kg
DIPS
10x22,5 kg
10x22,5 kg
9x22,5 kg
8x22,5 kg
BB INC BP
8x60 kg
7x60 kg
7x60 kg
7x60 kg
LATERAL RAISE
10x14 kg
10x14 kg
10x14 kg
10x14 kg
10x14 kg
TATE PRESS
10x14 kg
10x14 kg
7-8x14 kg
7-8x14 kg
CABLE CRUNCH
12x70 kg
12x70 kg
12x70 kg
12x70 kg
20 min. @ Cykel
BRYST, SKULDER, TRICEPS, MAVE
20 min. @ Cykel
BÆNK
6x75 kg
6x75 kg
3x80 kg
3x85 kg
3x90 kg - Tung
5x80 kg
5x80 kg
DB SKULDERPRES
12x24 kg
10x24 kg
9x24 kg
9x24 kg
DIPS
10x22,5 kg
10x22,5 kg
9x22,5 kg
8x22,5 kg
BB INC BP
8x60 kg
7x60 kg
7x60 kg
7x60 kg
LATERAL RAISE
10x14 kg
10x14 kg
10x14 kg
10x14 kg
10x14 kg
TATE PRESS
10x14 kg
10x14 kg
7-8x14 kg
7-8x14 kg
CABLE CRUNCH
12x70 kg
12x70 kg
12x70 kg
12x70 kg
20 min. @ Cykel
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BEN, RYG, BICEPS
10 min. @ Cykel
DØDLØFT
5x130 kg
5x130 kg
3x140 kg
3x145 kg
5x130 kg
5x130 kg
FRONT SQUAT
6x67,5 kg
6x67,5 kg
6x67,5 kg
6x67,5 kg
6x67,5 kg
T-BAR ROW
8x65 kg
8x65 kg
8x65 kg
8x65 kg
PULLUPS UH
8x5 kg
6x5 kg
6x5 kg
6x5 kg
5x5 kg
BENPRES 45
8x215 kg + slæde
8x215 kg + slæde
8x215 kg + slæde
8x215 kg + slæde
DB PREACHERS
12x14 kg
12x14 kg
12x14 kg
12x14 kg
REAR LATERALS
10x9 kg
10x9 kg
10x9 kg
10x9 kg
20 min. @ Cykel
10 min. @ Cykel
DØDLØFT
5x130 kg
5x130 kg
3x140 kg
3x145 kg
5x130 kg
5x130 kg
FRONT SQUAT
6x67,5 kg
6x67,5 kg
6x67,5 kg
6x67,5 kg
6x67,5 kg
T-BAR ROW
8x65 kg
8x65 kg
8x65 kg
8x65 kg
PULLUPS UH
8x5 kg
6x5 kg
6x5 kg
6x5 kg
5x5 kg
BENPRES 45
8x215 kg + slæde
8x215 kg + slæde
8x215 kg + slæde
8x215 kg + slæde
DB PREACHERS
12x14 kg
12x14 kg
12x14 kg
12x14 kg
REAR LATERALS
10x9 kg
10x9 kg
10x9 kg
10x9 kg
20 min. @ Cykel
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
CARDIO
20 min. @ Cykel
ROTATORCUFF
4 øvelser á 2x14 reps
20 min. @ Cykel
20 min. @ Cykel
ROTATORCUFF
4 øvelser á 2x14 reps
20 min. @ Cykel
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Mega cheat day i går: Thai-buffet, cola samt et halvt kg slik i biffen senere 
BRYST, SKULDER, TRICEPS, MAVE
20 min. @ Cykel
BÆNK
5x80 kg
5x80 kg
3x85 kg
3x85 kg
3x85 kg
5x80 kg
5x80 kg
DB SKULDERPRES
12x24 kg
12x24 kg
8x24 kg
8x24 kg
DIPS
8x25 kg
8x25 kg
8x25 kg
8x25 kg
BB INC BP
8x60 kg
8x60 kg
7x60 kg
6-7x60 kg
LATERAL RAISE
12x14 kg - PR
12x14 kg
10x14 kg
10x14 kg
TATE PRESS
12x14 kg
12x14 kg
12x14 kg
12x14 kg
CABLE CRUNCH
14x70 kg
14x70 kg
14x70 kg
14x70 kg
20 min. @ Cykel
BRYST, SKULDER, TRICEPS, MAVE
20 min. @ Cykel
BÆNK
5x80 kg
5x80 kg
3x85 kg
3x85 kg
3x85 kg
5x80 kg
5x80 kg
DB SKULDERPRES
12x24 kg
12x24 kg
8x24 kg
8x24 kg
DIPS
8x25 kg
8x25 kg
8x25 kg
8x25 kg
BB INC BP
8x60 kg
8x60 kg
7x60 kg
6-7x60 kg
LATERAL RAISE
12x14 kg - PR
12x14 kg
10x14 kg
10x14 kg
TATE PRESS
12x14 kg
12x14 kg
12x14 kg
12x14 kg
CABLE CRUNCH
14x70 kg
14x70 kg
14x70 kg
14x70 kg
20 min. @ Cykel
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
snus skrev:Mega cheat day i går: Thai-buffet, cola samt et halvt kg slik i biffen senere
Hvad var du inde at se?
-
- Reputation point: 25
- Indlæg: 1697
- Tilmeldt: 21. jan 2010, 11:16
- Styrkeliste
- - Bænkpres: 135.00
- - Squat: 115.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Stener skrev:snus skrev:Mega cheat day i går: Thai-buffet, cola samt et halvt kg slik i biffen senere
Hvad var du inde at se?
Jack Reacher
Den var gooo!If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BEN, RYG, BICEPS
Jeg er begyndt at skrue en smule op for kalorierne, hvilket klart kan mærkes på energien og styrken. DET' DAAARJLIGT! Har dog stadig tænkt mig at beholde cardio som en fast del af programmet, da der ikke rigtig er nogle argumenter for at fjerne den.
10 min. @ Cross Trainer
SQUAT
5x100 kg
5x100 kg
5x100 kg
3x110 kg
3x110 kg
3x110 kg
5x100 kg
5x100 kg
RDL
8x100 kg
8x100 kg
8x100 kg
8x100 kg
DB BOR
10x34 kg
10x34 kg
10x34 kg
10x34 kg
PULLUPS UH
5x5 kg
5x5 kg
5x5 kg
5x5 kg
5x5 kg
HAMSTRING RAISE
10xBW
10xBW
10xBW
ONE-LEG CALF RAISE
12x110 kg
12x110 kg
12x110 kg
12x110 kg
DB PREACHERS
12x14 kg
12x14 kg
12x14 kg
12x14 kg
20 min. @ Cykel
Jeg er begyndt at skrue en smule op for kalorierne, hvilket klart kan mærkes på energien og styrken. DET' DAAARJLIGT! Har dog stadig tænkt mig at beholde cardio som en fast del af programmet, da der ikke rigtig er nogle argumenter for at fjerne den.
10 min. @ Cross Trainer
SQUAT
5x100 kg
5x100 kg
5x100 kg
3x110 kg
3x110 kg
3x110 kg
5x100 kg
5x100 kg
RDL
8x100 kg
8x100 kg
8x100 kg
8x100 kg
DB BOR
10x34 kg
10x34 kg
10x34 kg
10x34 kg
PULLUPS UH
5x5 kg
5x5 kg
5x5 kg
5x5 kg
5x5 kg
HAMSTRING RAISE
10xBW
10xBW
10xBW
ONE-LEG CALF RAISE
12x110 kg
12x110 kg
12x110 kg
12x110 kg
DB PREACHERS
12x14 kg
12x14 kg
12x14 kg
12x14 kg
20 min. @ Cykel
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BRYST, SKULDER, TRICEPS, MAVE
20 min. @ Cykel
BÆNK
4x85 kg
4x85 kg
4x85 kg
4x85 kg
4x85 kg
4x85 kg
DB SKULDERPRES
8x26,5 kg
7x26,5 kg
6x26,5 kg
9x24 kg
DIPS
8x25 kg
8x25 kg
8x25 kg
8x25 kg
BB INC BP
8x60 kg
7x60 kg
6x60 kg
6x60 kg
6x60 kg
LATERAL RAISE
12x14 kg
12x14 kg
10x14 kg
10x14 kg
10x14 kg
TATE PRESS
7x16,5 kg
6x16,5 kg
6x16,5 kg
10x14 kg
8x14 kg
CABLE CRUNCH
12x70 kg
12x70 kg
12x70 kg
12x70 kg
12x70 kg
20 min. @ Cykel
Hegnet i aften. BB igen mandag morgen
20 min. @ Cykel
BÆNK
4x85 kg
4x85 kg
4x85 kg
4x85 kg
4x85 kg
4x85 kg
DB SKULDERPRES
8x26,5 kg
7x26,5 kg
6x26,5 kg
9x24 kg
DIPS
8x25 kg
8x25 kg
8x25 kg
8x25 kg
BB INC BP
8x60 kg
7x60 kg
6x60 kg
6x60 kg
6x60 kg
LATERAL RAISE
12x14 kg
12x14 kg
10x14 kg
10x14 kg
10x14 kg
TATE PRESS
7x16,5 kg
6x16,5 kg
6x16,5 kg
10x14 kg
8x14 kg
CABLE CRUNCH
12x70 kg
12x70 kg
12x70 kg
12x70 kg
12x70 kg
20 min. @ Cykel
Hegnet i aften. BB igen mandag morgen
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BEN, RYG, BICEPS
10 min. @ Cykel
DØDLØFT
5x130 kg
5x135 kg
5x140 kg
5x140 kg
5x140 kg
FRONT SQUAT
6x70 kg
6x70 kg
6x70 kg
6x70 kg
T-BAR ROW
10x65 kg
10x65 kg
10x65 kg
10x65 kg
PULLUPS UH
6x7,5 kg
6x7,5 kg
5x7,5 kg
5x7,5 kg
BENPRES 45
8x220 kg + slæde
8x220 kg + slæde
8x220 kg + slæde
8x220 kg + slæde
DB PREACHERS
14x14 kg
14x14 kg
12x14 kg
12x14 kg
REAR LATERAL RAISE
12x9 kg
12x9 kg
12x9 kg
12x9 kg
20 min. @ Cykel
10 min. @ Cykel
DØDLØFT
5x130 kg
5x135 kg
5x140 kg
5x140 kg
5x140 kg
FRONT SQUAT
6x70 kg
6x70 kg
6x70 kg
6x70 kg
T-BAR ROW
10x65 kg
10x65 kg
10x65 kg
10x65 kg
PULLUPS UH
6x7,5 kg
6x7,5 kg
5x7,5 kg
5x7,5 kg
BENPRES 45
8x220 kg + slæde
8x220 kg + slæde
8x220 kg + slæde
8x220 kg + slæde
DB PREACHERS
14x14 kg
14x14 kg
12x14 kg
12x14 kg
REAR LATERAL RAISE
12x9 kg
12x9 kg
12x9 kg
12x9 kg
20 min. @ Cykel
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Morgenvægt: 77 kg
BRYST, SKULDER, TRICEPS, MAVE
10 min. @ Cykel
BÆNK
5x85 kg
5x85 kg
5x85 kg
5x85 kg
5x85 kg
DB SKULDERPRES
10x26,5 kg
0x26,5 kg - Kunne satme ikke få dem op i udgangsposition
10x24 kg
10x24 kg
10x24 kg
DIPS
10x25 kg
8x25 kg
8x25 kg
8x25 kg
BB INC BP
8x60 kg
6x60 kg
6x60 kg
6x60 kg
6x60 kg
LATERAL RAISE
12x14 kg
12x14 kg
12x14 kg
12x14 kg --> 12x9 kg - Buuurn
TATE PRESS
14x14 kg
12x14 kg
10x14 kg
10x14 kg
CABLE CRUNCH
12x75 kg
12x75 kg
12x75 kg
12x75 kg
20 min. @ Cykel
BRYST, SKULDER, TRICEPS, MAVE
10 min. @ Cykel
BÆNK
5x85 kg
5x85 kg
5x85 kg
5x85 kg
5x85 kg
DB SKULDERPRES
10x26,5 kg
0x26,5 kg - Kunne satme ikke få dem op i udgangsposition
10x24 kg
10x24 kg
10x24 kg
DIPS
10x25 kg
8x25 kg
8x25 kg
8x25 kg
BB INC BP
8x60 kg
6x60 kg
6x60 kg
6x60 kg
6x60 kg
LATERAL RAISE
12x14 kg
12x14 kg
12x14 kg
12x14 kg --> 12x9 kg - Buuurn
TATE PRESS
14x14 kg
12x14 kg
10x14 kg
10x14 kg
CABLE CRUNCH
12x75 kg
12x75 kg
12x75 kg
12x75 kg
20 min. @ Cykel
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Off day i dag. Træning i morgen og fredag, og derefter skiferie i en uge
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BEN, RYG, BICEPS
10 min. @ Cross Trainer
SQUAT
5x105 kg
5x105 kg
5x105 kg
5x105 kg
5x105 kg
5x105 kg
RDL
10x100 kg
10x100 kg
10x100 kg
10x100 kg
DB BOR
12x34 kg
12x34 kg
12x34 kg
12x34 kg
PULLUPS OH
6x5 kg
6x5 kg
6x5 kg
6x5 kg
HAMSTRING RAISE
12xBW
12xBW
12xBW
ONE-LEG CALF RAISE
10x120 kg
10x120 kg
10x120 kg
10x120 kg
DB PREACHERS
12x14 kg
12x14 kg
12x14 kg
12x14 kg
20 min. @ Cykel
10 min. @ Cross Trainer
SQUAT
5x105 kg
5x105 kg
5x105 kg
5x105 kg
5x105 kg
5x105 kg
RDL
10x100 kg
10x100 kg
10x100 kg
10x100 kg
DB BOR
12x34 kg
12x34 kg
12x34 kg
12x34 kg
PULLUPS OH
6x5 kg
6x5 kg
6x5 kg
6x5 kg
HAMSTRING RAISE
12xBW
12xBW
12xBW
ONE-LEG CALF RAISE
10x120 kg
10x120 kg
10x120 kg
10x120 kg
DB PREACHERS
12x14 kg
12x14 kg
12x14 kg
12x14 kg
20 min. @ Cykel
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
snus skrev:Off day i dag. Træning i morgen og fredag, og derefter skiferie i en uge
yes i jelly!!!!!
Godt at se du får trænet en del ellers:)
-
- Reputation point: 25
- Indlæg: 1697
- Tilmeldt: 21. jan 2010, 11:16
- Styrkeliste
- - Bænkpres: 135.00
- - Squat: 115.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BRYST, SKULDER, TRICEPS, MAVE
10 min. @ Cykel
BÆNK
5x85 kg
5x85 kg
5x85 kg
5x85 kg
5x85 kg
DB SKULDERPRES
12x24 kg
10x24 kg
8x24 kg
8x24 kg
DIPS
8x25 kg
8x25 kg
8x25 kg
8x25 kg
BB INC BP
5x62,5 kg
6x60 kg
6x60 kg
5x60 kg
LATERAL RAISE
14x14 kg
14x14 kg
14x14 kg
14x14 kg
TATE PRESS
14x14 kg
11x14 kg
10x14 kg
10x14 kg
CABLE CRUNCH
12x75 kg
12x75 kg
12x75 kg
12x75 kg
Skiferie i morgen. Næste træning er næste søndag. HA DET GODT
10 min. @ Cykel
BÆNK
5x85 kg
5x85 kg
5x85 kg
5x85 kg
5x85 kg
DB SKULDERPRES
12x24 kg
10x24 kg
8x24 kg
8x24 kg
DIPS
8x25 kg
8x25 kg
8x25 kg
8x25 kg
BB INC BP
5x62,5 kg
6x60 kg
6x60 kg
5x60 kg
LATERAL RAISE
14x14 kg
14x14 kg
14x14 kg
14x14 kg
TATE PRESS
14x14 kg
11x14 kg
10x14 kg
10x14 kg
CABLE CRUNCH
12x75 kg
12x75 kg
12x75 kg
12x75 kg
Skiferie i morgen. Næste træning er næste søndag. HA DET GODT
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Hjemme fra (druk)skiferie. Som følge af for mange øller, carbs og salt er jeg ikke overraskende blevet en smule bloated, og vægten sagde da også 79,7 i morges. Størstedelen er nok væske, så jeg giver det lige en uge eller to med færre kcal og mere cardio, og så burde formen så småt være på plads igen.
Lagde desuden ud med en stille og rolig træning i dag, så jeg ikke skal rende rundt med DO(O)MS de næste 14 dage.
BRYST, SKULDER, TRICEPS, MAVE
BÆNK
5x70 kg
5x80 kg
5x80 kg
5x80 kg
5x80 kg
DB SKULDERPRES
12x21,5 kg
12x21,5 kg
12x21,5 kg
12x21,5 kg
DIPS
8x20 kg
8x20 kg
8x20 kg
8x20 kg
BB INC BP
6x55 kg
6x55 kg
6x55 kg
6x55 kg
LATERAL RAISE
10x14 kg
10x14 kg
10x14 kg
10x14 kg
TATE PRESS
12x11 kg
12x14 kg
10x14 kg
10x14 kg
CABLE CRUNCH
12x75 kg
12x75 kg
12x75 kg
12x75 kg
30 min. power walk
Lagde desuden ud med en stille og rolig træning i dag, så jeg ikke skal rende rundt med DO(O)MS de næste 14 dage.
BRYST, SKULDER, TRICEPS, MAVE
BÆNK
5x70 kg
5x80 kg
5x80 kg
5x80 kg
5x80 kg
DB SKULDERPRES
12x21,5 kg
12x21,5 kg
12x21,5 kg
12x21,5 kg
DIPS
8x20 kg
8x20 kg
8x20 kg
8x20 kg
BB INC BP
6x55 kg
6x55 kg
6x55 kg
6x55 kg
LATERAL RAISE
10x14 kg
10x14 kg
10x14 kg
10x14 kg
TATE PRESS
12x11 kg
12x14 kg
10x14 kg
10x14 kg
CABLE CRUNCH
12x75 kg
12x75 kg
12x75 kg
12x75 kg
30 min. power walk
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BEN, RYG, BICEPS
Endnu en stille og rolig start-ud-træning.
10 min. @ Cykel
SQUAT
5x90 kg
5x90 kg
5x90 kg
5x90 kg
5x90 kg
- Nemt
RDL
8x90 kg
8x90 kg
8x90 kg
8x90 kg
DB BOR
8x31,5 kg
8x31,5 kg
8x31,5 kg
8x31,5 kg
PULLUPS OH
6xBW
6xBW
6xBW
6xBW
LYING LEG CURL
12x10 kg
10x15 kg
10x15 kg
10x15 kg
ONE LEGGED CALF RAISES
10-12x100-110 kg
10-12x100-110 kg
10-12x100-110 kg
10-12x100-110 kg
DB PREACHERS
12x14 kg
12x14 kg
12x14 kg
30 min. @ Cykel
Endnu en stille og rolig start-ud-træning.
10 min. @ Cykel
SQUAT
5x90 kg
5x90 kg
5x90 kg
5x90 kg
5x90 kg
- Nemt
RDL
8x90 kg
8x90 kg
8x90 kg
8x90 kg
DB BOR
8x31,5 kg
8x31,5 kg
8x31,5 kg
8x31,5 kg
PULLUPS OH
6xBW
6xBW
6xBW
6xBW
LYING LEG CURL
12x10 kg
10x15 kg
10x15 kg
10x15 kg
ONE LEGGED CALF RAISES
10-12x100-110 kg
10-12x100-110 kg
10-12x100-110 kg
10-12x100-110 kg
DB PREACHERS
12x14 kg
12x14 kg
12x14 kg
30 min. @ Cykel
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ufrivillig off day. Centret er ved at renovere, hvilket de da også havde skrevet på sedler hængt op forskellige steder i hele centret, som jeg da også havde læst, men åbenbart ikke lige registreret. 
Nå, men det er sikkert også godt nok, for jeg går og er lidt småforkølet, så det ville nok være klogest at blive hjemme anyways. På den igen i morgen!
Nå, men det er sikkert også godt nok, for jeg går og er lidt småforkølet, så det ville nok være klogest at blive hjemme anyways. På den igen i morgen!If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BACK IN THE GYM WITH SNUS
BRYST, SKULDER, TRICEPS, MAVE
20 min. @ Cykel
BÆNK
6x80 kg
6x80 kg
6x80 kg
5x85 kg
4x85 kg
5x80 kg
DB SKULDERPRES
12x24 kg
9x24 kg
8x24 kg
9x24 kg
DIPS
6x25 kg
6x25 kg
6x25 kg
6x25 kg
BB INC BP
6x60 kg
5x60 kg
6x55 kg
5x55 kg
LATERAL RAISE
12x14 kg
12x14 kg
12x14 kg
12x14 kg
TATE PRESS
12x14 kg
10x14 kg
8-9x14 kg
8-9x14 kg
CABLE CRUNCH
12x75 kg
12x75 kg
12x75 kg
12x75 kg
Godt pump i dag. YEEAAAAWHHHH!
BRYST, SKULDER, TRICEPS, MAVE
20 min. @ Cykel
BÆNK
6x80 kg
6x80 kg
6x80 kg
5x85 kg
4x85 kg
5x80 kg
DB SKULDERPRES
12x24 kg
9x24 kg
8x24 kg
9x24 kg
DIPS
6x25 kg
6x25 kg
6x25 kg
6x25 kg
BB INC BP
6x60 kg
5x60 kg
6x55 kg
5x55 kg
LATERAL RAISE
12x14 kg
12x14 kg
12x14 kg
12x14 kg
TATE PRESS
12x14 kg
10x14 kg
8-9x14 kg
8-9x14 kg
CABLE CRUNCH
12x75 kg
12x75 kg
12x75 kg
12x75 kg
Godt pump i dag. YEEAAAAWHHHH!
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Endnu en off day, da jeg er blevet syg. Hurra!
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Lynhurtig og let ben- og rygtræning i dag. Er ved at være frisk, og regner med at være nogenlunde på toppen i morgen.
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BRYST, SKULDER, TRICEPS, MAVE
10 min. @ Cykel
BÆNK
6x80 kg
5x85 kg
5x85 kg
6x80 kg
6x80 kg
- Jeg er slap
DB SKULDERPRES
12x24 kg
8x24 kg - Større ROM
6x24 kg
8x21,5 kg
DIPS
8x20 kg
8x20 kg
8x20 kg
7x20 kg
BB INC BP
8x55 kg
6x55 kg
6x55 kg
6x55 kg
LATERAL RAISE
10x14 kg
10x14 kg
10x14 kg
10x14 kg
TATE PRESS
12x14 kg
12x14 kg
10x14 kg
8-9x14 kg
CABLE CRUNCH
14x75 kg
14x75 kg
14x75 kg
14x75 kg
20 min. @ Cykel
10 min. @ Cykel
BÆNK
6x80 kg
5x85 kg
5x85 kg
6x80 kg
6x80 kg
- Jeg er slap
DB SKULDERPRES
12x24 kg
8x24 kg - Større ROM
6x24 kg
8x21,5 kg
DIPS
8x20 kg
8x20 kg
8x20 kg
7x20 kg
BB INC BP
8x55 kg
6x55 kg
6x55 kg
6x55 kg
LATERAL RAISE
10x14 kg
10x14 kg
10x14 kg
10x14 kg
TATE PRESS
12x14 kg
12x14 kg
10x14 kg
8-9x14 kg
CABLE CRUNCH
14x75 kg
14x75 kg
14x75 kg
14x75 kg
20 min. @ Cykel
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BEN, RYG, BICEPS
10 min. @ Cykel
SQUAT
5x90 kg
5x95 kg
5x95 kg
5x95 kg
5x95 kg
5x95 kg
RDL
10x90 kg
10x90 kg
10x90 kg
10x90 kg
DB BOR
8x34 kg
8x34 kg
8x34 kg
8x34 kg
PULLUPS OH
6xBW
6xBW
6xBW
6xBW
6xBW
LYING LEG CURL
10x15 kg
10x15 kg
10x15 kg
10x15 kg
STANDING CALF RAISE
12x200 kg
12x200 kg
12x200 kg
12x200 kg
12x200 kg
DB PREACHERS
12x11 kg
12x11 kg
12x11 kg
12x11 kg
- Fuld ROM
20 min. @ Cykel
10 min. @ Cykel
SQUAT
5x90 kg
5x95 kg
5x95 kg
5x95 kg
5x95 kg
5x95 kg
RDL
10x90 kg
10x90 kg
10x90 kg
10x90 kg
DB BOR
8x34 kg
8x34 kg
8x34 kg
8x34 kg
PULLUPS OH
6xBW
6xBW
6xBW
6xBW
6xBW
LYING LEG CURL
10x15 kg
10x15 kg
10x15 kg
10x15 kg
STANDING CALF RAISE
12x200 kg
12x200 kg
12x200 kg
12x200 kg
12x200 kg
DB PREACHERS
12x11 kg
12x11 kg
12x11 kg
12x11 kg
- Fuld ROM
20 min. @ Cykel
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BRYST, SKULDER, TRICEPS, MAVE, LÆG
10 min. @ Cykel
BÆNK
5x80 kg
5x85 kg
3x90 kg
3x90 kg
3x90 kg
6x80 kg
6x80 kg
DB SKULDERPRES
8x24 kg
8x24 kg
8x24 kg
7x24 kg
7x24 kg
DIPS
8x20 kg
8x20 kg
8x20 kg
8x20 kg
BB INC BP
8x55 kg
7x55 kg
6x55 kg
6x55 kg
6x55 kg
LATERAL RAISE
12x14 kg
12x14 kg
12x14 kg
12x14 kg
12x14 kg
TATE PRESS
12x14 kg
12x14 kg
11x14 kg
10x14 kg
CABLE CRUNCH
14x75 kg
14x75 kg
14x75 kg
14x75 kg
STANDING CALF RAISE
16x200 kg
16x200 kg
16x200 kg
20 min. @ Cykel
10 min. @ Cykel
BÆNK
5x80 kg
5x85 kg
3x90 kg
3x90 kg
3x90 kg
6x80 kg
6x80 kg
DB SKULDERPRES
8x24 kg
8x24 kg
8x24 kg
7x24 kg
7x24 kg
DIPS
8x20 kg
8x20 kg
8x20 kg
8x20 kg
BB INC BP
8x55 kg
7x55 kg
6x55 kg
6x55 kg
6x55 kg
LATERAL RAISE
12x14 kg
12x14 kg
12x14 kg
12x14 kg
12x14 kg
TATE PRESS
12x14 kg
12x14 kg
11x14 kg
10x14 kg
CABLE CRUNCH
14x75 kg
14x75 kg
14x75 kg
14x75 kg
STANDING CALF RAISE
16x200 kg
16x200 kg
16x200 kg
20 min. @ Cykel
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BEN, RYG, BICEPS
10 min. @ Cykel
DØDLØFT
5x120 kg
5x130 kg
5x135 kg
5x135 kg
3x140 kg
3x140 kg
6x130 kg
FRONT SQUAT
6x60 kg
6x65 kg
6x65 kg
6x65 kg
6x65 kg
- Så svedte jeg
T-BAR ROW UH
10x65 kg
10x65 kg
10x65 kg
10x65 kg
PULLUPS UH
8x5 kg
6x5 kg
6x5 kg
6x5 kg
BENPRES 45
8x210 kg + slæde
8x210 kg + slæde
8x210 kg + slæde
8x210 kg + slæde
DB PREACHERS
12x11 kg
12x11 kg
12x11 kg
12x11 kg
REAR LATERAL RAISE
12x9 kg
12x9 kg
12x9 kg
12x9 kg
10 min. @ Cykel
10 min. @ Cykel
DØDLØFT
5x120 kg
5x130 kg
5x135 kg
5x135 kg
3x140 kg
3x140 kg
6x130 kg
FRONT SQUAT
6x60 kg
6x65 kg
6x65 kg
6x65 kg
6x65 kg
- Så svedte jeg
T-BAR ROW UH
10x65 kg
10x65 kg
10x65 kg
10x65 kg
PULLUPS UH
8x5 kg
6x5 kg
6x5 kg
6x5 kg
BENPRES 45
8x210 kg + slæde
8x210 kg + slæde
8x210 kg + slæde
8x210 kg + slæde
DB PREACHERS
12x11 kg
12x11 kg
12x11 kg
12x11 kg
REAR LATERAL RAISE
12x9 kg
12x9 kg
12x9 kg
12x9 kg
10 min. @ Cykel
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Lidt billeder. Vægten ligger mellem 79 og 80 kg
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
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