BRYST, SKULDER, TRICEPS, MAVE, ROTATORCUFF
10 min. @ Cykel
BB INC BP
12x62,5 kg
12x62,5 kg
10x62,5 kg
10x62,5 kg
10x62,5 kg
DB SKULDERPRES
6x26,5 kg - Alt for tung
8x24 kg
8x24 kg
8x24 kg
8x24 kg
DIPS
8x30 kg
6x30 kg
6x30 kg
6x30 kg
LOW INC DB FLY
12x14 kg
12x14 kg
12x14 kg
12x14 kg
LATERAL RAISE
8x19 kg
8x19 kg
8x19 kg
8x19 kg
8x19 kg
TATE PRESS + CABLE CRUNCH
16x14 kg + 14x85 kg
16x14 kg + 14x85 kg
16x14 kg + 14x85 kg
16x14 kg + 14x85 kg
10 min. @ Cykel
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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
BEN, RYG, BICEPS, LÆG
10 min. @ Cykel
SQUAT
8x60 kg
5x100 kg
5x110 kg
5x115 kg
3x120 kg
3x120 kg
3x120 kg
5x110 kg
RDL
12x105 kg
12x105 kg
straps
12x105 kg
12x105 kg
DB ROWS
12x36,5 kg
12x36,5 kg
12x36,5 kg
12x36,5 kg
12x36,5 kg
PULLUPS OH
6xBW
6xBW
7xBW
7xBW
7xBW - Måske. Kan ikke huske, om jeg fik 4 eller 5 sæt, LåLz
LYING LEG CURL
8x20 kg
8x20 kg
8x20 kg
8x20 kg
6x20 kg
STANDING CALF RAISE
16x215 kg
16x215 kg
16x215 kg
16x215 kg
DB INC CURL
10x16,5 kg
10x16,5 kg
10x16,5 kg
10x16,5 kg ---> STANDING HAMMER CURL 12x11 kg
10 min. @ Cykel
SQUAT
8x60 kg
5x100 kg
5x110 kg
5x115 kg
3x120 kg
3x120 kg
3x120 kg
5x110 kg
RDL
12x105 kg
12x105 kg
straps
12x105 kg
12x105 kg
DB ROWS
12x36,5 kg
12x36,5 kg
12x36,5 kg
12x36,5 kg
12x36,5 kg
PULLUPS OH
6xBW
6xBW
7xBW
7xBW
7xBW - Måske. Kan ikke huske, om jeg fik 4 eller 5 sæt, LåLz
LYING LEG CURL
8x20 kg
8x20 kg
8x20 kg
8x20 kg
6x20 kg
STANDING CALF RAISE
16x215 kg
16x215 kg
16x215 kg
16x215 kg
DB INC CURL
10x16,5 kg
10x16,5 kg
10x16,5 kg
10x16,5 kg ---> STANDING HAMMER CURL 12x11 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
BRYST, SKULDER, TRICEPS, MAVE, ROTATORCUFF
10 min. power walk
BÆNK
8x60 kg
5x80 kg
5x90 kg
5x95 kg
3x100 kg
3x100 kg
3x100 kg
5x95 kg
5x95 kg
DB SKULDERPRES
12x24 kg
10x24 kg
9x24 kg
8x24 kg
9x24 kg
DIPS
12x12,5 kg
12x12,5 kg
12x12,5 kg
12x12,5 kg
BB INC BP
6x62,5 kg
6x62,5 kg
6x62,5 kg
6x62,5 kg
LATERAL RAISE
10x19 kg
10x19 kg
10x19 kg
10x19 kg
TATE PRESS + CABLE CRUNCH
12x16,5 kg + 14x85 kg
12x16,5 kg + 14x85 kg
10x16,5 kg + 14x85 kg
10x16,5 kg + 14x85 kg
10 min. @ Cykel
OFF i morgen.
10 min. power walk
BÆNK
8x60 kg
5x80 kg
5x90 kg
5x95 kg
3x100 kg
3x100 kg
3x100 kg
5x95 kg
5x95 kg
DB SKULDERPRES
12x24 kg
10x24 kg
9x24 kg
8x24 kg
9x24 kg
DIPS
12x12,5 kg
12x12,5 kg
12x12,5 kg
12x12,5 kg
BB INC BP
6x62,5 kg
6x62,5 kg
6x62,5 kg
6x62,5 kg
LATERAL RAISE
10x19 kg
10x19 kg
10x19 kg
10x19 kg
TATE PRESS + CABLE CRUNCH
12x16,5 kg + 14x85 kg
12x16,5 kg + 14x85 kg
10x16,5 kg + 14x85 kg
10x16,5 kg + 14x85 kg
10 min. @ Cykel
OFF 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
Har gået og tænkt på at skifte fra mit nuværende 2-split og begynde på et 3-split program, så det vil jeg gøre fra i dag. Det kommer til at være således (ændres nok hen ad vejen):
Dag 1 (A/B): BRYST + RYG
DB Rows (A) - 6 sæt / Pullups OH - 5 sæt (B)
Pulldowns (A) - 6 sæt / T-Bar (B) - 5 sæt
Seated Row - 5 sæt
BB BP - 6 sæt
Inc BB BP - 5 sæt
DB Fly - 5 sæt
Dag 2 (A/B): BEN + MAVE
Squat (A) / Dødløft (B) - 6 sæt
RDL (A) / Front Squat (B) - 5 sæt
Benpres - 5 sæt
Lying Leg Curl - 4 sæt
Calf Raise - 4 sæt
Cable Crunch - 5 sæt
Sidebends - 4 sæt
Dag 3: SKULDRE + ARME
DB Skulderpres - 6 sæt
Pullups UH - 5 sæt
Dips - 4-5 sæt
Lateral Raise - 5 sæt
Rear Lateral Raise - 4 sæt
Fransk Pres / Tate Press - 4 sæt
DB Curl / Preacher Curl - 4 sæt
Dag 4: OFF / CARDIO UNDER CUT
REPEAT
Dag 1 (A/B): BRYST + RYG
DB Rows (A) - 6 sæt / Pullups OH - 5 sæt (B)
Pulldowns (A) - 6 sæt / T-Bar (B) - 5 sæt
Seated Row - 5 sæt
BB BP - 6 sæt
Inc BB BP - 5 sæt
DB Fly - 5 sæt
Dag 2 (A/B): BEN + MAVE
Squat (A) / Dødløft (B) - 6 sæt
RDL (A) / Front Squat (B) - 5 sæt
Benpres - 5 sæt
Lying Leg Curl - 4 sæt
Calf Raise - 4 sæt
Cable Crunch - 5 sæt
Sidebends - 4 sæt
Dag 3: SKULDRE + ARME
DB Skulderpres - 6 sæt
Pullups UH - 5 sæt
Dips - 4-5 sæt
Lateral Raise - 5 sæt
Rear Lateral Raise - 4 sæt
Fransk Pres / Tate Press - 4 sæt
DB Curl / Preacher Curl - 4 sæt
Dag 4: OFF / CARDIO UNDER CUT
REPEAT
Sidst rettet af snus 11. mar 2013, 17:03, rettet i alt 2 gange.
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 + RYG
10 min. @ Cykel
BÆNK
5x80 kg
5x90 kg
5x95 kg
5x95 kg
5x95 kg
4x95 kg
4x95 kg
DB ROW
8x39 kg
8x39 kg
8x39 kg
8x39 kg
8x39 kg
8x39 kg
BB INC BP
12x55 kg
12x57,5 kg
12x57,5 kg
10x57,5 kg
10x57,5 kg
PULLUPS OH
8xBW
8xBW
6xBW
6xBW
6xBW
INC DB FLY
12x14 kg
12x14 kg
12x14 kg
12x14 kg
12x14 kg
CG SEATED ROW
10x55 kg
10x60 kg
10x60 kg
10x60 kg
10x60 kg
10 min. @ Cykel
10 min. @ Cykel
BÆNK
5x80 kg
5x90 kg
5x95 kg
5x95 kg
5x95 kg
4x95 kg
4x95 kg
DB ROW
8x39 kg
8x39 kg
8x39 kg
8x39 kg
8x39 kg
8x39 kg
BB INC BP
12x55 kg
12x57,5 kg
12x57,5 kg
10x57,5 kg
10x57,5 kg
PULLUPS OH
8xBW
8xBW
6xBW
6xBW
6xBW
INC DB FLY
12x14 kg
12x14 kg
12x14 kg
12x14 kg
12x14 kg
CG SEATED ROW
10x55 kg
10x60 kg
10x60 kg
10x60 kg
10x60 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
BEN + MAVE
10 min. @ Cykel
DØDLØFT
130x5
140x5
150x5
160x3
160x3
160x3
140x6
FRONT SQUAT
5x75 kg
5x75 kg
5x75 kg
5x75 kg
5x75 kg
5x75 kg
BENPRES 45
10x225 kg
10x225 kg
10x225 kg
10x225 kg
10x225 kg
LYING LEG CURL
10x15 kg
10x15 kg
10x15 kg
10x15 kg
10x15 kg
CABLE CRUNCH
10x90 kg
10x90 kg
10x90 kg
10x90 kg
10x90 kg
STANDING CALF RAISE + SIDEBENDS
15x215 kg + 10x36,5 kg
15x215 kg + 10x36,5 kg
15x215 kg + 10x36,5 kg
15x215 kg + 10x36,5 kg
15x215 kg + 10x36,5 kg
Av i mine ben.
10 min. @ Cykel
DØDLØFT
130x5
140x5
150x5
160x3
160x3
160x3
140x6
FRONT SQUAT
5x75 kg
5x75 kg
5x75 kg
5x75 kg
5x75 kg
5x75 kg
BENPRES 45
10x225 kg
10x225 kg
10x225 kg
10x225 kg
10x225 kg
LYING LEG CURL
10x15 kg
10x15 kg
10x15 kg
10x15 kg
10x15 kg
CABLE CRUNCH
10x90 kg
10x90 kg
10x90 kg
10x90 kg
10x90 kg
STANDING CALF RAISE + SIDEBENDS
15x215 kg + 10x36,5 kg
15x215 kg + 10x36,5 kg
15x215 kg + 10x36,5 kg
15x215 kg + 10x36,5 kg
15x215 kg + 10x36,5 kg
Av i mine ben.
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
SKULDRE + GUNZ
10 min. @ Cykel
DB SKULDERPRES
12x24 kg
12x24 kg
8x24 kg
8x24 kg
8x24 kg
8-9x24 kg
DIPS
10x30 kg PR
8x30 kg
8x30 kg
8x30 kg
8x30 kg
PULLUPS UH
10xBW
8xBW
8xBW
6xBW
6xBW
- Dat. Pump.
LATERAL RAISE
10x19 kg
10x19 kg
10x19 kg
10x19 kg
10x19 kg
- Mangler stadig lidt finpudsning, men styrken er der
TATE PRESS
12x16 kg
12x16 kg
12x16 kg
12x16 kg
DB INC CURL
12x16,5 kg
12x16,5 kg
12x16,5 kg
12x16,5 kg
REAR LATERAL RAISE
12x14 kg
12x14 kg
12x14 kg
12x14 kg
10 min. @ Cykel
10 min. @ Cykel
DB SKULDERPRES
12x24 kg
12x24 kg
8x24 kg
8x24 kg
8x24 kg
8-9x24 kg
DIPS
10x30 kg PR
8x30 kg
8x30 kg
8x30 kg
8x30 kg
PULLUPS UH
10xBW
8xBW
8xBW
6xBW
6xBW
- Dat. Pump.
LATERAL RAISE
10x19 kg
10x19 kg
10x19 kg
10x19 kg
10x19 kg
- Mangler stadig lidt finpudsning, men styrken er der
TATE PRESS
12x16 kg
12x16 kg
12x16 kg
12x16 kg
DB INC CURL
12x16,5 kg
12x16,5 kg
12x16,5 kg
12x16,5 kg
REAR LATERAL RAISE
12x14 kg
12x14 kg
12x14 kg
12x14 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
Skulle egentlig have holdt off-day i dag, men da jeg ikke får mulighed for at træne fredag og lørdag, var jeg nødt til at træne i dag. Og det gik sgu egentlig også meget fint.
BRYST & RYG
10 min. @ Cykel
BB INC BP
6x60 kg
6x70 kg
6x70 kg
6x70 kg
6x70 kg
6x70 kg
6x70 kg
FRONT PULLDOWNS
8x60 kg
8x70 kg
8x70 kg
8x70 kg
8x70 kg
8x70 kg
8x70 kg
BÆNK
12x60 kg
12x65 kg
12x70 kg
12x70 kg
12x70 kg
12x70 kg
T-BAR ROW
10x72,5 kg
10x72,5 kg
10x72,5 kg
10x72,5 kg
10x72,5 kg
DB INC FLY
12x16,5 kg
12x16,5 kg
12x16,5 kg
12x16,5 kg
12x16,5 kg
CG SEATED ROW
12x60 kg
10x65 kg
10x65 kg
10x65 kg
10x65 kg
10 min. @ Cykel
Ben og mave på søndag.
BRYST & RYG
10 min. @ Cykel
BB INC BP
6x60 kg
6x70 kg
6x70 kg
6x70 kg
6x70 kg
6x70 kg
6x70 kg
FRONT PULLDOWNS
8x60 kg
8x70 kg
8x70 kg
8x70 kg
8x70 kg
8x70 kg
8x70 kg
BÆNK
12x60 kg
12x65 kg
12x70 kg
12x70 kg
12x70 kg
12x70 kg
T-BAR ROW
10x72,5 kg
10x72,5 kg
10x72,5 kg
10x72,5 kg
10x72,5 kg
DB INC FLY
12x16,5 kg
12x16,5 kg
12x16,5 kg
12x16,5 kg
12x16,5 kg
CG SEATED ROW
12x60 kg
10x65 kg
10x65 kg
10x65 kg
10x65 kg
10 min. @ Cykel
Ben og mave på søndag.
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 efter dagens træning. Vægt: ca. 82 kg. Cut starter 1. april.
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 & MAVE
10 min. @ Cykel
SQUAT
8x60 kg
5x100 kg
5x110 kg
5x115 kg
5x120 kg
5x120 kg
8x110 kg
- Kørte ikke specielt godt i dag. Havde svært ved at holde opspændet i de sidste sæt. At jeg var urimeligt snaldret i fredags har nok heller ikke hjulpet på det. Skal lige have kørt 120'erne ordentligt på plads før jeg øger kg igen.
RDL
8x110 kg
8x110 kg
8x110 kg
8x110 kg
8x110 kg
8x110 kg
HACK SQUAT - First time ever
12x40 kg
12x50 kg
12x55 kg
12x55 kg
12x55 kg
- Så var jeg ved at dø.
LYING LEG CURL
12x15 kg
8x20 kg
10x20 kg
8x20 kg
8x20 kg
STANDING CALF RAISE
10x220 kg
10x220 kg
10x220 kg
10x220 kg
10x220 kg
CABLE CRUNCH
15x60 kg
15x70 kg
15x70 kg
15x70 kg
15x70 kg
- Jeg fandt ud af, at jeg havde haft alt for mange kg på førhen. Færre kg = more ab work.
STANDING CABLE TWIST
10x25 kg
10x25 kg
10x25 kg
10 min. @ Cykel
SQUAT
8x60 kg
5x100 kg
5x110 kg
5x115 kg
5x120 kg
5x120 kg
8x110 kg
- Kørte ikke specielt godt i dag. Havde svært ved at holde opspændet i de sidste sæt. At jeg var urimeligt snaldret i fredags har nok heller ikke hjulpet på det. Skal lige have kørt 120'erne ordentligt på plads før jeg øger kg igen.
RDL
8x110 kg
8x110 kg
8x110 kg
8x110 kg
8x110 kg
8x110 kg
HACK SQUAT - First time ever
12x40 kg
12x50 kg
12x55 kg
12x55 kg
12x55 kg
- Så var jeg ved at dø.
LYING LEG CURL
12x15 kg
8x20 kg
10x20 kg
8x20 kg
8x20 kg
STANDING CALF RAISE
10x220 kg
10x220 kg
10x220 kg
10x220 kg
10x220 kg
CABLE CRUNCH
15x60 kg
15x70 kg
15x70 kg
15x70 kg
15x70 kg
- Jeg fandt ud af, at jeg havde haft alt for mange kg på førhen. Færre kg = more ab work.
STANDING CABLE TWIST
10x25 kg
10x25 kg
10x25 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
Jeg har besluttet mig for at starte diæten allerede i dag, da jeg sgu synes jeg er gået hen og blevet lidt småtyk. Starter på 2300-2500 kcal, og så må vi se hvordan vægten opfører sig. Desuden bliver der skruet en smule op for cardio hen ad vejen.
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
DELTS & GUNS
10 min. @ Cykel
DB SKULDERPRES
10x24 kg
10x24 kg
10x24 kg
(10x24 kg) - Glemte at logge løbende, så mistede lige orienteringen. Tror dog, at jeg fik fire 10'ere
8x24 kg
8x24 kg
8x24 kg
DIPS
10x30 kg
8x30 kg
8x30 kg
6x30 kg
6x30 kg
- De kørte sgu ikke rigtig i dag
PULLUPS UH
8xBW
8xBW
8xBW
8xBW
8xBW
LATERAL RAISE
8x19 kg
8x19 kg
8x19 kg
8x19 kg
8x19 kg
TATE PRESS
15x16,5 kg
14x16,5 kg
14x16,5 kg
12x16,5 kg
DB INC CURL
12x16,5 kg
12x16,5 kg
12x16,5 kg
12x16,5 kg
REAR LATERAL RAISE
12x14 kg
12x14 kg
12x14 kg
12x14 kg
10 min. @ Cykel
10 min. @ Cykel
DB SKULDERPRES
10x24 kg
10x24 kg
10x24 kg
(10x24 kg) - Glemte at logge løbende, så mistede lige orienteringen. Tror dog, at jeg fik fire 10'ere
8x24 kg
8x24 kg
8x24 kg
DIPS
10x30 kg
8x30 kg
8x30 kg
6x30 kg
6x30 kg
- De kørte sgu ikke rigtig i dag
PULLUPS UH
8xBW
8xBW
8xBW
8xBW
8xBW
LATERAL RAISE
8x19 kg
8x19 kg
8x19 kg
8x19 kg
8x19 kg
TATE PRESS
15x16,5 kg
14x16,5 kg
14x16,5 kg
12x16,5 kg
DB INC CURL
12x16,5 kg
12x16,5 kg
12x16,5 kg
12x16,5 kg
REAR LATERAL RAISE
12x14 kg
12x14 kg
12x14 kg
12x14 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
CARDIO
20 min. power walk
30 min @ Cykel
20 min. power walk
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
CUT
Startvægt, onsdag d. 20/3: 82,2 kg
Startvægt, onsdag d. 20/3: 82,2 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
BRYST & RYG
Cykel til centret: ca. 2,8 km.
BÆNK
5x80 kg
5x90 kg
5x95 kg
5x97,5 kg
5x97,5 kg
3x100 kg
2x102,5 kg
5x95 kg
DB ROWS
10x39 kg
10x39 kg
10x39 kg
10x39 kg
10x39 kg
10x39 kg
BB INC BP
10x60 kg
10x60 kg
10x60 kg
10x60 kg
10x60 kg
PULLUPS OH
10xBW
8xBW
6xBW
6xBW
6xBW
DB FLY
10x16,5 kg
10x16,5 kg
10x16,5 kg
10x16,5 kg
10x16,5 kg
CG SEATED ROW
12x65 kg
12x65 kg
10x65 kg
10x65 kg
10x65 kg
20 min. @ Cykel
Cykel fra centret
Cykel til centret: ca. 2,8 km.
BÆNK
5x80 kg
5x90 kg
5x95 kg
5x97,5 kg
5x97,5 kg
3x100 kg
2x102,5 kg
5x95 kg
DB ROWS
10x39 kg
10x39 kg
10x39 kg
10x39 kg
10x39 kg
10x39 kg
BB INC BP
10x60 kg
10x60 kg
10x60 kg
10x60 kg
10x60 kg
PULLUPS OH
10xBW
8xBW
6xBW
6xBW
6xBW
DB FLY
10x16,5 kg
10x16,5 kg
10x16,5 kg
10x16,5 kg
10x16,5 kg
CG SEATED ROW
12x65 kg
12x65 kg
10x65 kg
10x65 kg
10x65 kg
20 min. @ Cykel
Cykel fra centret
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 & MAVE
Cykel til centret: 2,8 km.
DØDLØFT
5x130 kg
6x140 kg
6x140 kg
6x140 kg
6x140 kg
6x140 kg
- Meeeega pump i lænden
FRONT SQUAT
6x75 kg
6x75 kg
6x75 kg
6x75 kg
6x75 kg
6x75 kg
HACK SQUAT
10x57,5 kg
10x57,5 kg
10x57,5 kg
10x57,5 kg
10x57,5 kg
LYING LEG CURL
10x20 kg
10x20 kg
10x20 kg
10x20 kg
10x20 kg
STANDING CALF RAISE
20x200 kg
16x200 kg
14x200 kg
12x200 kg
12x200 kg
- Da burn
CABLE CRUNCH
15x70 kg
15x70 kg
15x70 kg
15x70 kg
STANDING CABLE TWIST
10x25 kg
10x25 kg
10x25 kg
Cykel hjem fra centret. I sne. Og modvind. Kort sagt: det tog sin tid.
Cykel til centret: 2,8 km.
DØDLØFT
5x130 kg
6x140 kg
6x140 kg
6x140 kg
6x140 kg
6x140 kg
- Meeeega pump i lænden
FRONT SQUAT
6x75 kg
6x75 kg
6x75 kg
6x75 kg
6x75 kg
6x75 kg
HACK SQUAT
10x57,5 kg
10x57,5 kg
10x57,5 kg
10x57,5 kg
10x57,5 kg
LYING LEG CURL
10x20 kg
10x20 kg
10x20 kg
10x20 kg
10x20 kg
STANDING CALF RAISE
20x200 kg
16x200 kg
14x200 kg
12x200 kg
12x200 kg
- Da burn
CABLE CRUNCH
15x70 kg
15x70 kg
15x70 kg
15x70 kg
STANDING CABLE TWIST
10x25 kg
10x25 kg
10x25 kg
Cykel hjem fra centret. I sne. Og modvind. Kort sagt: det tog sin tid.
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
TRÆNING I GÅR, 23/3
DELTS & GUNS
10 min. @ Cykel
SKULDERPRES
12x16,5 kg
10x24 kg
10x24 kg
10x24 kg
10x24 kg
10x24 kg
10x24 kg
DIPS
15xBW
15xBW
15xBW
15xBW
15xBW
PULLUPS UH
10xBW
8xBW
7xBW
7xBW
7xBW
LATERAL RAISE
12x14 kg
12x14 kg
12x14 kg
10x14 kg
10x14 kg
10x14 kg
TATE PRESS
12x16,5 kg
14x16,5 kg
14x16,5 kg
12x16,5 kg
DB INC CURL
10x14 kg
10x14 kg
10x14 kg
8x14 kg
REAR LATERAL RAISE
12x14 kg
12x14 kg
12x14 kg
12x14 kg
20 min. @ Cykel
DELTS & GUNS
10 min. @ Cykel
SKULDERPRES
12x16,5 kg
10x24 kg
10x24 kg
10x24 kg
10x24 kg
10x24 kg
10x24 kg
DIPS
15xBW
15xBW
15xBW
15xBW
15xBW
PULLUPS UH
10xBW
8xBW
7xBW
7xBW
7xBW
LATERAL RAISE
12x14 kg
12x14 kg
12x14 kg
10x14 kg
10x14 kg
10x14 kg
TATE PRESS
12x16,5 kg
14x16,5 kg
14x16,5 kg
12x16,5 kg
DB INC CURL
10x14 kg
10x14 kg
10x14 kg
8x14 kg
REAR LATERAL RAISE
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
CARDIO
20 min. power walk
30 min. @ Cykel
Morgenvægten sagde desuden 81,2 kg
20 min. power walk
30 min. @ Cykel
Morgenvægten sagde desuden 81,2 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
BRYST & BACK
10 min. @ Cykel
BB INC BP
6x70 kg
6x72,5 kg
6x72,5 kg
6x72,5 kg
6x72,5 kg
6x72,5 kg
PULLDOWNS
8x70 kg
8x70 kg
8x70 kg
8x70 kg
8x70 kg
8x70 kg
BÆNK
10x72,5 kg
10x72,5 kg
10x72,5 kg
10x72,5 kg
10x72,5 kg
T-BAR ROW
8x75 kg
8x75 kg
8x75 kg
8x75 kg
8x75 kg
DB INC FLY
12x16,5 kg
12x16,5 kg
12x16,5 kg
12x16,5 kg
12x16,5 kg
SEATED CG ROW
12x65 kg
12x65 kg
12x65 kg
12x65 kg
12x65 kg - Knap så pæne til sidst
Udstræk
10 min. @ Cykel
BB INC BP
6x70 kg
6x72,5 kg
6x72,5 kg
6x72,5 kg
6x72,5 kg
6x72,5 kg
PULLDOWNS
8x70 kg
8x70 kg
8x70 kg
8x70 kg
8x70 kg
8x70 kg
BÆNK
10x72,5 kg
10x72,5 kg
10x72,5 kg
10x72,5 kg
10x72,5 kg
T-BAR ROW
8x75 kg
8x75 kg
8x75 kg
8x75 kg
8x75 kg
DB INC FLY
12x16,5 kg
12x16,5 kg
12x16,5 kg
12x16,5 kg
12x16,5 kg
SEATED CG ROW
12x65 kg
12x65 kg
12x65 kg
12x65 kg
12x65 kg - Knap så pæne til sidst
Udstræk
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 & ABS
10 min. @ Cykel
SQUAT
4x110 kg
3x115 kg
3x120 kg
3x120 kg
2x125 kg
6x110 kg
6x110 kg
RDL
10x110 kg
10x110 kg
10x110 kg
10x110 kg
10x110 kg
HACK SQUAT
8x60 kg
8x60 kg
8x60 kg
8x60 kg
8x60 kg
LYING LEG CURL
10x20 kg
8x20 kg
8x20 kg
7x20 kg
7x20 kg
CABLE CRUNCH
15x75 kg
15x75 kg
15x75 kg
15x75 kg
15x75 kg
CABLE TWIST
12x25 kg
12x25 kg
12x25 kg
STANDING CALF RAISE
20x200 kg
16x200 kg
14x200 kg
12x200 kg
12x200 kg
10 min. @ Cykel
SQUAT
4x110 kg
3x115 kg
3x120 kg
3x120 kg
2x125 kg
6x110 kg
6x110 kg
RDL
10x110 kg
10x110 kg
10x110 kg
10x110 kg
10x110 kg
HACK SQUAT
8x60 kg
8x60 kg
8x60 kg
8x60 kg
8x60 kg
LYING LEG CURL
10x20 kg
8x20 kg
8x20 kg
7x20 kg
7x20 kg
CABLE CRUNCH
15x75 kg
15x75 kg
15x75 kg
15x75 kg
15x75 kg
CABLE TWIST
12x25 kg
12x25 kg
12x25 kg
STANDING CALF RAISE
20x200 kg
16x200 kg
14x200 kg
12x200 kg
12x200 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
CUT
Startvægt, onsdag d. 20/3: 82,2 kg
Uge 1: Onsdag d. 27/3: 80,8 kg (- 1,4 kg)
Startvægt, onsdag d. 20/3: 82,2 kg
Uge 1: Onsdag d. 27/3: 80,8 kg (- 1,4 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
SKULDRE & ARME
10 min. @ Cykel
DB SKULDERPRES
8x26,5 kg
8x26,5 kg
8x26,5 kg
8x26,5 kg
6x26,5 kg
6x26,5 kg
PULLUPS UH
10xBW
10xBW
Længere pause, da jeg lige skulle udrede noget omkring nogle vagter på arbejdet
10xBW
10xBW
8xBW
Fik det desuden ret ubehageligt midt i min Pullups session. En smule kvalme og svimmelhed, men efter en banan og en tur på lokum, så gik det sgu okay igen
DIPS
6x32,5 kg
6x32,5 kg
6x32,5 kg
6x32,5 kg
6x32,5 kg
LATERALS
12x14 kg
12x14 kg
12x14 kg
12x14 kg
12x14 kg
12x14 kg
TATE PRESS
12x16,5 kg
12x16,5 kg
12x16,5 kg
12x16,5 kg
DB INC CURL
12x11 kg
12x11 kg
12x11 kg
12x11 kg
REAR LATERAL RAISE
12x11 kg
12x11 kg
12x11 kg
12x11 kg
Foamrolling og hjem
10 min. @ Cykel
DB SKULDERPRES
8x26,5 kg
8x26,5 kg
8x26,5 kg
8x26,5 kg
6x26,5 kg
6x26,5 kg
PULLUPS UH
10xBW
10xBW
Længere pause, da jeg lige skulle udrede noget omkring nogle vagter på arbejdet
10xBW
10xBW
8xBW
Fik det desuden ret ubehageligt midt i min Pullups session. En smule kvalme og svimmelhed, men efter en banan og en tur på lokum, så gik det sgu okay igen
DIPS
6x32,5 kg
6x32,5 kg
6x32,5 kg
6x32,5 kg
6x32,5 kg
LATERALS
12x14 kg
12x14 kg
12x14 kg
12x14 kg
12x14 kg
12x14 kg
TATE PRESS
12x16,5 kg
12x16,5 kg
12x16,5 kg
12x16,5 kg
DB INC CURL
12x11 kg
12x11 kg
12x11 kg
12x11 kg
REAR LATERAL RAISE
12x11 kg
12x11 kg
12x11 kg
12x11 kg
Foamrolling og hjem
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
Dagens cardio: ~25 min. power walk. Nu venter en 10 timers arbejdsdag, yææy.
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
TRÆNING FREDAG D. 29/3
BRYST & RYG
Meeeget tidlig træning
5 min. @ Cykel
BÆNK
3x100 kg - troede i første omgang, at det var 90 kg og fattede simpelthen ikke, hvordan de kunne være så tunge. Alt for tidlig træning.
3x100 kg
3x100 kg
3x95 kg
3x95 kg
4x90 kg
4x90 kg
- Lorte omgang
DB ROWS
8x41,5 kg
8x41,5 kg
8x41,5 kg
8x41,5 kg
8x41,5 kg
8x41,5 kg
BB INC BP
8x62,5 kg
8x62,5 kg
8x62,5 kg
8x62,5 kg
8x62,5 kg
8x62,5 kg
PULLUPS OH
6x5 kg
5x5 kg
5x5 kg
5x5 kg
5x5 kg
DB INC FLY
12x16,5 kg
12x16,5 kg
12x16,5 kg
12x16,5 kg
12x16,5 kg
SEATED CG ROW
10x70 kg
10x70 kg
10x70 kg
10x70 kg
10x70 kg
BRYST & RYG
Meeeget tidlig træning
5 min. @ Cykel
BÆNK
3x100 kg - troede i første omgang, at det var 90 kg og fattede simpelthen ikke, hvordan de kunne være så tunge. Alt for tidlig træning.
3x100 kg
3x100 kg
3x95 kg
3x95 kg
4x90 kg
4x90 kg
- Lorte omgang
DB ROWS
8x41,5 kg
8x41,5 kg
8x41,5 kg
8x41,5 kg
8x41,5 kg
8x41,5 kg
BB INC BP
8x62,5 kg
8x62,5 kg
8x62,5 kg
8x62,5 kg
8x62,5 kg
8x62,5 kg
PULLUPS OH
6x5 kg
5x5 kg
5x5 kg
5x5 kg
5x5 kg
DB INC FLY
12x16,5 kg
12x16,5 kg
12x16,5 kg
12x16,5 kg
12x16,5 kg
SEATED CG ROW
10x70 kg
10x70 kg
10x70 kg
10x70 kg
10x70 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
BEN & MAVE
10 min. @ Cykel
DØDLØFT
5x130 kg
6x142,5 kg
6x142,5 kg
6x142,5 kg
6x142,5 kg
6x142,5 kg
6x142,5 kg
FRONT SQUAT
5x77,5 kg
5x77,5 kg
5x77,5 kg
5x77,5 kg
5x77,5 kg
5x77,5 kg
HACK SQUAT
10x60 kg
10x60 kg
10x60 kg
10x60 kg
10x60 kg
LYING LEG CURL
10x20 kg
10x20 kg
10x20 kg
8x20 kg
8x20 kg
STANDING CALF RAISE
18x210 kg
16x210 kg
14x210 kg
12x210 kg
12x210 kg
CABLE CRUNCH
15x75 kg
15x75 kg
15x75 kg
15x75 kg
15x75 kg
CABLE TWIST
12x25 kg
12x25 kg
12x25 kg
10 min. @ Cykel
DØDLØFT
5x130 kg
6x142,5 kg
6x142,5 kg
6x142,5 kg
6x142,5 kg
6x142,5 kg
6x142,5 kg
FRONT SQUAT
5x77,5 kg
5x77,5 kg
5x77,5 kg
5x77,5 kg
5x77,5 kg
5x77,5 kg
HACK SQUAT
10x60 kg
10x60 kg
10x60 kg
10x60 kg
10x60 kg
LYING LEG CURL
10x20 kg
10x20 kg
10x20 kg
8x20 kg
8x20 kg
STANDING CALF RAISE
18x210 kg
16x210 kg
14x210 kg
12x210 kg
12x210 kg
CABLE CRUNCH
15x75 kg
15x75 kg
15x75 kg
15x75 kg
15x75 kg
CABLE TWIST
12x25 kg
12x25 kg
12x25 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
SKULDRE & GUNS
10 min. @ Cykel
DB SKULDERPRES
8x26,5 kg
8x26,5 kg
8x26,5 kg
6x26,5 kg
6x26,5 kg
6x26,5 kg
- Lyl
PULLUPS UH
8x5 kg
8x5 kg
8x5 kg
6x5 kg
6x5 kg
DIPS
8x32,5 kg
8x32,5 kg
6x32,5 kg
7x32,5 kg
6x32,5 kg
LATERAL RAISE
12x14 kg
12x14 kg
12x14 kg
12x14 kg
12x14 kg
12x14 kg
TATE PRESS
12x16,5 kg
12x16,5 kg
12x16,5 kg
12x16,5 kg
DB INC CURL
12x11 kg
12x11 kg
12x11 kg
12x11 kg
REAR LATERAL RAISE
15x11 kg
15x11 kg
15x11 kg
15x11 kg
Cardiohygge i morgen
10 min. @ Cykel
DB SKULDERPRES
8x26,5 kg
8x26,5 kg
8x26,5 kg
6x26,5 kg
6x26,5 kg
6x26,5 kg
- Lyl
PULLUPS UH
8x5 kg
8x5 kg
8x5 kg
6x5 kg
6x5 kg
DIPS
8x32,5 kg
8x32,5 kg
6x32,5 kg
7x32,5 kg
6x32,5 kg
LATERAL RAISE
12x14 kg
12x14 kg
12x14 kg
12x14 kg
12x14 kg
12x14 kg
TATE PRESS
12x16,5 kg
12x16,5 kg
12x16,5 kg
12x16,5 kg
DB INC CURL
12x11 kg
12x11 kg
12x11 kg
12x11 kg
REAR LATERAL RAISE
15x11 kg
15x11 kg
15x11 kg
15x11 kg
Cardiohygge 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
CARDIO
15 km. på MTB'en i det fine vejr
15 km. på MTB'en i det fine vejr
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
CHESTICLES & BACK
10 min. @ Cykel
Meget lavt energiniveau i dag pga. for lidt mad. Simpelthen. Men jeg fik lavet det, jeg skulle.
BB INC BP
6x72,5 kg
6x72,5 kg
6x72,5 kg
6x72,5 kg
5x72,5 kg
6x72,5 kg
PULLDOWNS
8x70 kg
8x70 kg
8x70 kg
8x70 kg
8x70 kg
8x70 kg
BÆNK
8x75 kg
8x75 kg
8x75 kg
8x75 kg
8x75 kg
T-BAR ROW
10x75 kg
10x75 kg
10x75 kg
10x75 kg
10x75 kg
DB INC FLY
14x16,5 kg
14x16,5 kg
14x16,5 kg
14x16,5 kg
14x16,5 kg
CG SEATED ROW
12x70 kg
12x70 kg
12x70 kg
10x70 kg
10x70 kg
Lidt foamrolling
10 min. @ Cykel
Meget lavt energiniveau i dag pga. for lidt mad. Simpelthen. Men jeg fik lavet det, jeg skulle.
BB INC BP
6x72,5 kg
6x72,5 kg
6x72,5 kg
6x72,5 kg
5x72,5 kg
6x72,5 kg
PULLDOWNS
8x70 kg
8x70 kg
8x70 kg
8x70 kg
8x70 kg
8x70 kg
BÆNK
8x75 kg
8x75 kg
8x75 kg
8x75 kg
8x75 kg
T-BAR ROW
10x75 kg
10x75 kg
10x75 kg
10x75 kg
10x75 kg
DB INC FLY
14x16,5 kg
14x16,5 kg
14x16,5 kg
14x16,5 kg
14x16,5 kg
CG SEATED ROW
12x70 kg
12x70 kg
12x70 kg
10x70 kg
10x70 kg
Lidt foamrolling
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 & MAVE
10 min. @ Cykel
SQUAT
5x110 kg
5x110 kg
5x110 kg
5x110 kg
5x110 kg
5x110 kg
RDL
8x112,5 kg
8x112,5 kg
8x112,5 kg
7x112,5 kg - Mit bøssegreb kunne ikke mere
8x112,5 kg
8x112,5 kg
HACK SQUAT
8x62,5 kg
8x62,5 kg
8x62,5 kg
8x62,5 kg
8x62,5 kg
CABLE CRUNCH
16x75 kg
12x80 kg
12x80 kg
12x80 kg
12x80 kg
LYING LEG CURL
8x20 kg
8x20 kg
6x20 kg
8x20 kg
6x20 kg
STANDING CALF RAISE
20x210 kg
15x210 kg
12x210 kg
12x210 kg
12x210 kg
Nu skal jeg have bøf.
10 min. @ Cykel
SQUAT
5x110 kg
5x110 kg
5x110 kg
5x110 kg
5x110 kg
5x110 kg
RDL
8x112,5 kg
8x112,5 kg
8x112,5 kg
7x112,5 kg - Mit bøssegreb kunne ikke mere
8x112,5 kg
8x112,5 kg
HACK SQUAT
8x62,5 kg
8x62,5 kg
8x62,5 kg
8x62,5 kg
8x62,5 kg
CABLE CRUNCH
16x75 kg
12x80 kg
12x80 kg
12x80 kg
12x80 kg
LYING LEG CURL
8x20 kg
8x20 kg
6x20 kg
8x20 kg
6x20 kg
STANDING CALF RAISE
20x210 kg
15x210 kg
12x210 kg
12x210 kg
12x210 kg
Nu skal jeg have bøf.
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
SKULDRE & ARME
Gad ikke cykle i dag. idc.
DB SKULDERPRES
8x26,5 kg
8x26,5 kg
8x26,5 kg
8x26,5 kg
6x26,5 kg
8x26,5 kg
PULLUPS UH
8x5 kg
8x5 kg
8x5 kg
6x5 kg
6x5 kg
DIPS
12x20 kg
12x20 kg
10x20 kg
10x20 kg
10x20 kg
LATERAL RAISE
8x16,5 kg
8x16,5 kg
8x16,5 kg
8x16,5 kg
8x16,5 kg
8x16,5 kg
8x16,5 kg
TATE PRESS + DB INC CURL - 30-60 sek. pause mellem hvert superset
12x16,5 kg + 12x11 kg
12x16,5 kg + 12x11 kg
12x16,5 kg + 12x11 kg
12x16,5 kg + 12x11 kg
- oh my pump
REAR LATERAL RAISE
10x14 kg
10x14 kg
10x14 kg
10x14 kg
Nu skal jeg snart have bøf igen.
Gad ikke cykle i dag. idc.
DB SKULDERPRES
8x26,5 kg
8x26,5 kg
8x26,5 kg
8x26,5 kg
6x26,5 kg
8x26,5 kg
PULLUPS UH
8x5 kg
8x5 kg
8x5 kg
6x5 kg
6x5 kg
DIPS
12x20 kg
12x20 kg
10x20 kg
10x20 kg
10x20 kg
LATERAL RAISE
8x16,5 kg
8x16,5 kg
8x16,5 kg
8x16,5 kg
8x16,5 kg
8x16,5 kg
8x16,5 kg
TATE PRESS + DB INC CURL - 30-60 sek. pause mellem hvert superset
12x16,5 kg + 12x11 kg
12x16,5 kg + 12x11 kg
12x16,5 kg + 12x11 kg
12x16,5 kg + 12x11 kg
- oh my pump
REAR LATERAL RAISE
10x14 kg
10x14 kg
10x14 kg
10x14 kg
Nu skal jeg snart have bøf igen.
Sidst rettet af snus 10. apr 2013, 08:59, rettet i alt 1 gang.
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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