PUSH B STRENGTH - 2. MINICYKLUS, WORKOUT #4
OHP R120
5x45 kg
5x45 kg
5x45 kg
5x45 kg
5x47,5 kg
LATERALS R90
10x14 kg
10x14 kg
10x14 kg
10x14 kg
10x14 kg
DB SKULDEPRES R90
8x26 kg
8x26 kg
5x26 kg
5x26 kg
DB INC BP R90
7x30 kg
7x30 kg
7x30 kg
7x30 kg
BÆNK R90
6x75 kg
6x75 kg
6x75 kg
6x75 kg
ONE HAND TRICEPS PUSHDOWNS R~60
10x10 kg
10x10 kg
9-10x7,5 kg
8x7,5 kg
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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
PULL B STRENGTH - 2. MINICYKLUS, WORKOUT #5
PULLDOWNS UH R90
6x80 kg
6x80 kg
6x80 kg
6x80 kg
6x80 kg
YATES ROW R90
6x80 kg
6x82,5 kg
6x82,5 kg
6x82,5 kg
6x82,5 kg
SEATED CG ROW R90
8xP18
8xP18
8xP18
8xP18
ONE HAND CS LOW ROW R90
8x30 kg
8x30 kg
8x30 kg
8x30 kg
DB SHRUGS R90
15x34 kg
15x34 kg
15x34 kg
DB HAMMER CURL R90
8x16 kg
8x16 kg
8x16 kg
8x16 kg
8x16 kg
PULLDOWNS UH R90
6x80 kg
6x80 kg
6x80 kg
6x80 kg
6x80 kg
YATES ROW R90
6x80 kg
6x82,5 kg
6x82,5 kg
6x82,5 kg
6x82,5 kg
SEATED CG ROW R90
8xP18
8xP18
8xP18
8xP18
ONE HAND CS LOW ROW R90
8x30 kg
8x30 kg
8x30 kg
8x30 kg
DB SHRUGS R90
15x34 kg
15x34 kg
15x34 kg
DB HAMMER CURL R90
8x16 kg
8x16 kg
8x16 kg
8x16 kg
8x16 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
LEGS B STRENGTH - 2. MINICYKLUS, WORKOUT #6
DØDLØFT R90
6x110 kg
6x110 kg
3x130 kg
3x130 kg
3x130 kg
6x110 kg
FRONT SQUAT R90
6x60 kg
6x60 kg
6x60 kg
6x60 kg
6x60 kg
- Alle paused i bunden. Sad godt
BENPRES R90
6x210 kg
6x210 kg
6x210 kg
6x210 kg
LYING LEG CURL R90
10x35 kg
10x35 kg
10x35 kg
10x35 kg
CALF RAISE I BENPRES R90
12x190 kg
12x190 kg
11x190 kg
10x190 kg
10x190 kg
STANDING CABLE CRUNCH R90
12x30 kg
10x35 kg
10x35 kg
10x35 kg
FACEPULLS R30
10x10 kg
10x10 kg
10x10 kg
DØDLØFT R90
6x110 kg
6x110 kg
3x130 kg
3x130 kg
3x130 kg
6x110 kg
FRONT SQUAT R90
6x60 kg
6x60 kg
6x60 kg
6x60 kg
6x60 kg
- Alle paused i bunden. Sad godt
BENPRES R90
6x210 kg
6x210 kg
6x210 kg
6x210 kg
LYING LEG CURL R90
10x35 kg
10x35 kg
10x35 kg
10x35 kg
CALF RAISE I BENPRES R90
12x190 kg
12x190 kg
11x190 kg
10x190 kg
10x190 kg
STANDING CABLE CRUNCH R90
12x30 kg
10x35 kg
10x35 kg
10x35 kg
FACEPULLS R30
10x10 kg
10x10 kg
10x10 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
PUSH A HYPERTROPHY - 2. MINICYKLUS, WORKOUT #7
BÆNK R90
8x82,5 kg
8x82,5 kg
7x82,5 kg
7x82,5 kg
DB INC BP R90
8x30 kg
8x30 kg
7x30 kg
7x30 kg
OHP R90
7x40 kg
7x40 kg
6x40 kg
7x40 kg
6-7x40 kg
- Teknikken skal lige køres på plads her, da jeg ikke har kørt den i lang tid
DIPS R90
11x10 kg
11x10 kg
11x10 kg
LATERALS R90
12x14 kg
10x14 kg
10x14 kg
9x14 kg
ONE HAND PUSHDOWNS R90
12x7,5 kg
12x7,5 kg
12x7,5 kg
12x7,5 kg
BÆNK R90
8x82,5 kg
8x82,5 kg
7x82,5 kg
7x82,5 kg
DB INC BP R90
8x30 kg
8x30 kg
7x30 kg
7x30 kg
OHP R90
7x40 kg
7x40 kg
6x40 kg
7x40 kg
6-7x40 kg
- Teknikken skal lige køres på plads her, da jeg ikke har kørt den i lang tid
DIPS R90
11x10 kg
11x10 kg
11x10 kg
LATERALS R90
12x14 kg
10x14 kg
10x14 kg
9x14 kg
ONE HAND PUSHDOWNS R90
12x7,5 kg
12x7,5 kg
12x7,5 kg
12x7,5 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
PULL A HYPERTROPHY - 2. MINICYKLUS, WORKOUT #8
PULLDOWNS OH R90
9x70 kg
9x70 kg
9x70 kg
9x70 kg
9x70 kg
DB ROW R90
9x38 kg
9x38 kg
9x38 kg
9x38 kg
SEATED CG ROW R90
11xP16
11xP16
11xP16
11xP16
DB SEATED CURL R90
9x14 kg
9x14 kg
9x14 kg
9x14 kg
BB CURL R90
15x20 kg
15x20 kg
15x20 kg
FACEPULLS R90
12x12,5 kg
12x12,5 kg
12x12,5 kg
12x12,5 kg
LEGS A HYPER - 2. MINICYKLUS, WORKOUT #9
SQUAT R90
10x90 kg
10x90 kg
10x90 kg
10x90 kg
RDL R90
8x62,5 kg
8x62,5 kg
8x62,5 kg
8x62,5 kg
BENPRES R90
8x200 kg
8x200 kg
8x200 kg
8x200 kg
LEG EXT R90
11x70 kg
11x70 kg
11x70 kg
CALF RAISE R90
13x190 kg
13x190 kg
13x190 kg
13x190 kg
13x190 kg
STANDING CABLE CRUNCH R90
12x35 kg
12x35 kg
12x35 kg
12x35 kg
PUSH B HYPER - 2. MINICYKLUS, WORKOUT #10
Generelt kortere pauser end anført
OHP R90
5x50 kg
5x50 kg
5x50 kg
6x45 kg
6x45 kg
DB SKULDERPRES R90
10x24 kg
9x24 kg
7-8x24 kg
8x24 kg
LATERALS R90
12x14 kg
12x14 kg
12x14 kg
12x14 kg
DB INC BP R90
10x30 kg
10x30 kg
7x30 kg
7x28 kg
BÆNK R90
10x70 kg
10x70 kg
6x70 kg
ONE HAND PUSHDOWNS R90
12x7,5 kg
10x10 kg
10x10 kg
12x7,5 kg
PULLDOWNS OH R90
9x70 kg
9x70 kg
9x70 kg
9x70 kg
9x70 kg
DB ROW R90
9x38 kg
9x38 kg
9x38 kg
9x38 kg
SEATED CG ROW R90
11xP16
11xP16
11xP16
11xP16
DB SEATED CURL R90
9x14 kg
9x14 kg
9x14 kg
9x14 kg
BB CURL R90
15x20 kg
15x20 kg
15x20 kg
FACEPULLS R90
12x12,5 kg
12x12,5 kg
12x12,5 kg
12x12,5 kg
LEGS A HYPER - 2. MINICYKLUS, WORKOUT #9
SQUAT R90
10x90 kg
10x90 kg
10x90 kg
10x90 kg
RDL R90
8x62,5 kg
8x62,5 kg
8x62,5 kg
8x62,5 kg
BENPRES R90
8x200 kg
8x200 kg
8x200 kg
8x200 kg
LEG EXT R90
11x70 kg
11x70 kg
11x70 kg
CALF RAISE R90
13x190 kg
13x190 kg
13x190 kg
13x190 kg
13x190 kg
STANDING CABLE CRUNCH R90
12x35 kg
12x35 kg
12x35 kg
12x35 kg
PUSH B HYPER - 2. MINICYKLUS, WORKOUT #10
Generelt kortere pauser end anført
OHP R90
5x50 kg
5x50 kg
5x50 kg
6x45 kg
6x45 kg
DB SKULDERPRES R90
10x24 kg
9x24 kg
7-8x24 kg
8x24 kg
LATERALS R90
12x14 kg
12x14 kg
12x14 kg
12x14 kg
DB INC BP R90
10x30 kg
10x30 kg
7x30 kg
7x28 kg
BÆNK R90
10x70 kg
10x70 kg
6x70 kg
ONE HAND PUSHDOWNS R90
12x7,5 kg
10x10 kg
10x10 kg
12x7,5 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
PULL B HYPERTROPHY - 2. MINICYKLUS, WORKOUT #11
PULLDOWN UH R90
10x75 kg
10x75 kg
10x75 kg
10x75 kg
YATES ROW R90
10x80 kg
10x80 kg
10x80 kg
10x80 kg
SEATED CG ROW R90
12xP16
12xP16
11xP16
ONEHAND CS LOW ROW R90
12x27,5 kg
12x27,5 kg
12x27,5 kg
SMITH SHRUGS R90
15x80 kg
15x80 kg
15x80 kg
DB CURL R90
10x14 kg
10x14 kg
10x14 kg
10x14 kg
10x14 kg
PULLDOWN UH R90
10x75 kg
10x75 kg
10x75 kg
10x75 kg
YATES ROW R90
10x80 kg
10x80 kg
10x80 kg
10x80 kg
SEATED CG ROW R90
12xP16
12xP16
11xP16
ONEHAND CS LOW ROW R90
12x27,5 kg
12x27,5 kg
12x27,5 kg
SMITH SHRUGS R90
15x80 kg
15x80 kg
15x80 kg
DB CURL R90
10x14 kg
10x14 kg
10x14 kg
10x14 kg
10x14 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
LEGS B HYPER - 2. MINICYKLUS, WORKOUT #12
SUMO R90
10x107,5 kg
10x107,5 kg
10x107,5 kg
10x107,5 kg
FRONT SQUAT R90
10x55 kg
10x55 kg
10x55 kg
10x55 kg
BENPRES R90
10x200 kg
10x200 kg
10x200 kg
10x200 kg
LYING LEG CURL R90
12x35 kg
10x35 kg
10x35 kg
10x35 kg
CALF RAISE R90
14x190 kg
12x190 kg
12x190 kg
12x190 kg
Fra i morgen er det 6 x deload workouts.
SUMO R90
10x107,5 kg
10x107,5 kg
10x107,5 kg
10x107,5 kg
FRONT SQUAT R90
10x55 kg
10x55 kg
10x55 kg
10x55 kg
BENPRES R90
10x200 kg
10x200 kg
10x200 kg
10x200 kg
LYING LEG CURL R90
12x35 kg
10x35 kg
10x35 kg
10x35 kg
CALF RAISE R90
14x190 kg
12x190 kg
12x190 kg
12x190 kg
Fra i morgen er det 6 x deload workouts.
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
Igang med nogle tunge(re) vægte igen efter en uges deload.
PUSH A STRENGTH - 2. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #1
BÆNK R120
5x87,5 kg
5x87,5 kg
5x87,5 kg
5x87,5 kg
5x87,5 kg
DB INC BP R90
8x32 kg - REP PR
6x32 kg
6x32 kg
6x32 kg
6x32 kg
OHP R90
5x40 kg
5x45 kg
5x45 kg
5x45 kg
5x45 kg
DIPS R90
10x15 kg
9x15 kg
8x15 kg
8x15 kg
SKULL CRUSHER R90
10x20 kg + EZ-bar
10x20 kg + EZ-bar
8x20 kg + EZ-bar
8x20 kg + EZ-bar
PULL A STRENGTH - 2. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #2
PULLDOWNS OH R90
4x85 kg
4x85 kg
4x85 kg
4x85 kg
4x85 kg
DB ROW R90
6x42 kg
6x42 kg
6x42 kg
6x42 kg
6x42 kg
SEATED CG ROW R90
7xP18
7xP18
7xP18
7xP18
DB HAMMER CURL R90
10x16 kg
10x16 kg
10x16 kg
BB CURL R90
8x30 kg
8x30 kg
8x30 kg
FACE PULLS R60
12x12,5 kg
12x12,5 kg
12x12,5 kg
PUSH A STRENGTH - 2. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #1
BÆNK R120
5x87,5 kg
5x87,5 kg
5x87,5 kg
5x87,5 kg
5x87,5 kg
DB INC BP R90
8x32 kg - REP PR
6x32 kg
6x32 kg
6x32 kg
6x32 kg
OHP R90
5x40 kg
5x45 kg
5x45 kg
5x45 kg
5x45 kg
DIPS R90
10x15 kg
9x15 kg
8x15 kg
8x15 kg
SKULL CRUSHER R90
10x20 kg + EZ-bar
10x20 kg + EZ-bar
8x20 kg + EZ-bar
8x20 kg + EZ-bar
PULL A STRENGTH - 2. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #2
PULLDOWNS OH R90
4x85 kg
4x85 kg
4x85 kg
4x85 kg
4x85 kg
DB ROW R90
6x42 kg
6x42 kg
6x42 kg
6x42 kg
6x42 kg
SEATED CG ROW R90
7xP18
7xP18
7xP18
7xP18
DB HAMMER CURL R90
10x16 kg
10x16 kg
10x16 kg
BB CURL R90
8x30 kg
8x30 kg
8x30 kg
FACE PULLS R60
12x12,5 kg
12x12,5 kg
12x12,5 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
LEGS A STRENGTH - 2. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #3
SQUAT R120
5x95 kg
5x95 kg
5x100 kg
3x105 kg
3x105 kg
RDL R90
6x62,5 kg
6x62,5 kg
6x62,5 kg
6x62,5 kg
6x62,5 kg
BENPRES R90
5x215 kg
5x215 kg
5x215 kg
5x215 kg
CALF RAISE I BENPRES R90
8x200 kg
8x200 kg
8x200 kg
8x200 kg
8x200 kg
STANDING CABLE CRUNCH R90
10x35 kg
10x35 kg
10x35 kg
10x35 kg
BULGARIAN SPLIT SQUAT R60 - Leg extension maskinen var optaget
8xBW
8xBW
8xBW
SQUAT R120
5x95 kg
5x95 kg
5x100 kg
3x105 kg
3x105 kg
RDL R90
6x62,5 kg
6x62,5 kg
6x62,5 kg
6x62,5 kg
6x62,5 kg
BENPRES R90
5x215 kg
5x215 kg
5x215 kg
5x215 kg
CALF RAISE I BENPRES R90
8x200 kg
8x200 kg
8x200 kg
8x200 kg
8x200 kg
STANDING CABLE CRUNCH R90
10x35 kg
10x35 kg
10x35 kg
10x35 kg
BULGARIAN SPLIT SQUAT R60 - Leg extension maskinen var optaget
8xBW
8xBW
8xBW
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
PUSH B STRENGTH - 2. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #4
OHP R120
5x47,5 kg
5x47,5 kg
5x47,5 kg
5x47,5 kg
5x47,5 kg
LATERALS R90
10x14 kg
10x14 kg
10x14 kg
10x14 kg
10x14 kg
DB SKULDERPRES R90
7x26 kg
7x26 kg
7x26 kg
7x26 kg
DB INC BP R90
7x30 kg
7x30 kg
7x30 kg
7x30 kg
DB BÆNK R90
5x32 kg
5x32 kg
5x32 kg
5x32 kg
SKULL CRUSHERS R90
6x34 kg
6x34 kg
6x34 kg
ONE HAND TRICEPS PUSHDOWN R90
8x7,5 kg
10x7,5 kg
10x7,5 kg
+ lidt foam rolling og mobility
OHP R120
5x47,5 kg
5x47,5 kg
5x47,5 kg
5x47,5 kg
5x47,5 kg
LATERALS R90
10x14 kg
10x14 kg
10x14 kg
10x14 kg
10x14 kg
DB SKULDERPRES R90
7x26 kg
7x26 kg
7x26 kg
7x26 kg
DB INC BP R90
7x30 kg
7x30 kg
7x30 kg
7x30 kg
DB BÆNK R90
5x32 kg
5x32 kg
5x32 kg
5x32 kg
SKULL CRUSHERS R90
6x34 kg
6x34 kg
6x34 kg
ONE HAND TRICEPS PUSHDOWN R90
8x7,5 kg
10x7,5 kg
10x7,5 kg
+ lidt foam rolling og mobility
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
PULL B STRENGTH - 2. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #5
PULLDOWNS UH R90
5x85 kg
5x85 kg
5x85 kg
5x85 kg
5x85 kg
YATES ROW R90
5x85 kg
5x85 kg
5x85 kg
5x85 kg
5x85 kg
SEATED CG ROW R90
7xP18
7xP18
7xP18
7xP18
ONE HAND CS LOW ROW R90
8x32,5 kg
8x32,5 kg
8x32,5 kg
DB SHRUGS R90
12x34 kg
12x34 kg
12x34 kg
DB CURL R90
8x16 kg
8x16 kg
8x16 kg
8x16 kg
8x16 kg
PULLDOWNS UH R90
5x85 kg
5x85 kg
5x85 kg
5x85 kg
5x85 kg
YATES ROW R90
5x85 kg
5x85 kg
5x85 kg
5x85 kg
5x85 kg
SEATED CG ROW R90
7xP18
7xP18
7xP18
7xP18
ONE HAND CS LOW ROW R90
8x32,5 kg
8x32,5 kg
8x32,5 kg
DB SHRUGS R90
12x34 kg
12x34 kg
12x34 kg
DB CURL R90
8x16 kg
8x16 kg
8x16 kg
8x16 kg
8x16 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
LEGS B STRENGTH - 2. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #6
DØDLØFT R120
3x130 kg - SUMO. Ville have kørt hele omgangen sumo-style, men har fundet ud af, at den er træls for mit venstre knæ. Så KV i stedet
3x130 kg
3x130 kg
3x130 kg
3x130 kg
3x130 kg
FRONT SQUAT R90
5x62,5 kg
5x62,5 kg
5x62,5 kg
5x62,5 kg
5x62,5 kg
BENPRES R90
5x220 kg
5x220 kg
5x220 kg
5x220 kg
CALF RAISES R90
12x190 kg
12x190 kg
12x190 kg
12x190 kg
12x190 kg
LYING LEG CURL R90
6x40 kg
6x40 kg
6x40 kg
6x40 kg
STANDING CABLE CRUNCH R90
10x35 kg
10x35 kg
10x35 kg
10x35 kg
DØDLØFT R120
3x130 kg - SUMO. Ville have kørt hele omgangen sumo-style, men har fundet ud af, at den er træls for mit venstre knæ. Så KV i stedet
3x130 kg
3x130 kg
3x130 kg
3x130 kg
3x130 kg
FRONT SQUAT R90
5x62,5 kg
5x62,5 kg
5x62,5 kg
5x62,5 kg
5x62,5 kg
BENPRES R90
5x220 kg
5x220 kg
5x220 kg
5x220 kg
CALF RAISES R90
12x190 kg
12x190 kg
12x190 kg
12x190 kg
12x190 kg
LYING LEG CURL R90
6x40 kg
6x40 kg
6x40 kg
6x40 kg
STANDING CABLE CRUNCH R90
10x35 kg
10x35 kg
10x35 kg
10x35 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
PULL A HYPERTROPHY - 2. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #7
PULLDOWNS OH R90
10x70 kg
10x70 kg
10x70 kg
9x70 kg
9x70 kg
DB ROW R90
10x38 kg
10x38 kg
10x38 kg
10x38 kg
SEATED CG ROW R90
12xP16
10xP16
10xP16
DB HAMMER CURL R90
10x16 kg
10x16 kg
10x16 kg
10x16 kg
BB CURL R90
12x25 kg
12x25 kg
12x25 kg
FACE PULLS R60
12x10 kg
12x10 kg
12x10 kg
PULLDOWNS OH R90
10x70 kg
10x70 kg
10x70 kg
9x70 kg
9x70 kg
DB ROW R90
10x38 kg
10x38 kg
10x38 kg
10x38 kg
SEATED CG ROW R90
12xP16
10xP16
10xP16
DB HAMMER CURL R90
10x16 kg
10x16 kg
10x16 kg
10x16 kg
BB CURL R90
12x25 kg
12x25 kg
12x25 kg
FACE PULLS R60
12x10 kg
12x10 kg
12x10 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
PUSH A HYPERTROPHY - 2. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #8
BÆNK R90
3x90 kg
3x90 kg
3x90 kg
3x90 kg
3x90 kg
3x90 kg
DB INC BP R90
8x30 kg
8x30 kg
8x30 kg
6x30 kg
OHP R90
5x45 kg
5x45 kg
5x45 kg
5x45 kg
LATERALS R90
12x14 kg
12x14 kg
12x14 kg
12x14 kg
DIPS R90
12x10 kg
12x10 kg
12x10 kg
SKULL CRUSHER R90
12x24 kg
8x29 kg
8x29 kg
8x29 kg
Foam + rotator cuff + stretch
BÆNK R90
3x90 kg
3x90 kg
3x90 kg
3x90 kg
3x90 kg
3x90 kg
DB INC BP R90
8x30 kg
8x30 kg
8x30 kg
6x30 kg
OHP R90
5x45 kg
5x45 kg
5x45 kg
5x45 kg
LATERALS R90
12x14 kg
12x14 kg
12x14 kg
12x14 kg
DIPS R90
12x10 kg
12x10 kg
12x10 kg
SKULL CRUSHER R90
12x24 kg
8x29 kg
8x29 kg
8x29 kg
Foam + rotator cuff + stretch
Sidst rettet af snus 28. mar 2014, 12:33, 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
Jeg har lavet nogle små ændringer i programmet:
Bænk, dødløft, squat og OHP køres alle dage med forholdsvist lave rep-ranges, da jeg vil fokusere mere på at blive stærkere i disse.
Samtidig vil jeg indføre en RPE-agtig tilgang i øvelserne, hvor jeg fx i squat kører 3 work-up sæt, 1 top sæt og 1-2 back-off sæt. Hvis jeg i mit top sæt rammer en RPE på ~8 dropper jeg vægten med 5%. Hvis jeg rammer en RPE på ~8,5 dropper jeg vægten med 7,5%. Og hvis jeg rammer en RPE omkring 9 dropper jeg vægten med 10%. Rammer jeg en RPE nærmere 10 eller endda failure stopper jeg der, simpelthen af resitutionsmæssige årsager.
Bænk, dødløft, squat og OHP køres alle dage med forholdsvist lave rep-ranges, da jeg vil fokusere mere på at blive stærkere i disse.
Samtidig vil jeg indføre en RPE-agtig tilgang i øvelserne, hvor jeg fx i squat kører 3 work-up sæt, 1 top sæt og 1-2 back-off sæt. Hvis jeg i mit top sæt rammer en RPE på ~8 dropper jeg vægten med 5%. Hvis jeg rammer en RPE på ~8,5 dropper jeg vægten med 7,5%. Og hvis jeg rammer en RPE omkring 9 dropper jeg vægten med 10%. Rammer jeg en RPE nærmere 10 eller endda failure stopper jeg der, simpelthen af resitutionsmæssige årsager.
Sidst rettet af snus 27. mar 2014, 11:14, 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
LEGS A HYPERTROPHY -2. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #9
SQUAT R120
5x95 kg
5x100 kg
5x105 kg
5x95 kg
5x95 kg
RDL R90
10x62,5 kg
10x62,5 kg
10x62,5 kg
10x62,5 kg
BENPRES R90
10x200 kg
10x200 kg
10x200 kg
10x200 kg
LEG EXT R90
12x70 kg
11x70 kg
11x70 kg
CALF RAISE R90
14x190 kg
14x190 kg
13x190 kg
12x190 kg
SQUAT R120
5x95 kg
5x100 kg
5x105 kg
5x95 kg
5x95 kg
RDL R90
10x62,5 kg
10x62,5 kg
10x62,5 kg
10x62,5 kg
BENPRES R90
10x200 kg
10x200 kg
10x200 kg
10x200 kg
LEG EXT R90
12x70 kg
11x70 kg
11x70 kg
CALF RAISE R90
14x190 kg
14x190 kg
13x190 kg
12x190 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
Fik ikke kørt mave i går, så det ville jeg ned og træne i dag sammen med lidt cardio + foam rolling. Glemte at træne mave. Strong memory
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
PUSH B HYPERTROPHY - -2. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #10
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
-2. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #11
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
-2. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #12
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
PUSH A STRENGTH - 2. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #1
BÆNK R120
3x80 kg
3x90 kg
3x95 kg
3x87,5 kg
3x87,5 kg
3x87,5 kg
DB INC BP R90
6x32 kg
5x34 kg PR
5x34 kg
6x30 kg
OHP R90
5x42,5 kg
5x45 kg
5x47,5 kg
5x45 kg
5x45 kg
DIPS R90
8x17,5 kg
8x17,5 kg
8x17,5 kg
8x17,5 kg
LATERALS R90
8x16 kg
8x16 kg
8x16 kg
8x16 kg
- Ikke de kønneste, men heller ikke de grimmeste, jeg nogensinde har lavet
SKULL CRUSHER R90
8x31,5 kg
8x31,5 kg
8x31,5 kg
8x31,5 kg
BÆNK R120
3x80 kg
3x90 kg
3x95 kg
3x87,5 kg
3x87,5 kg
3x87,5 kg
DB INC BP R90
6x32 kg
5x34 kg PR
5x34 kg
6x30 kg
OHP R90
5x42,5 kg
5x45 kg
5x47,5 kg
5x45 kg
5x45 kg
DIPS R90
8x17,5 kg
8x17,5 kg
8x17,5 kg
8x17,5 kg
LATERALS R90
8x16 kg
8x16 kg
8x16 kg
8x16 kg
- Ikke de kønneste, men heller ikke de grimmeste, jeg nogensinde har lavet
SKULL CRUSHER R90
8x31,5 kg
8x31,5 kg
8x31,5 kg
8x31,5 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
Træning i går
PULL A STRENGTH - 2. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #2
PULL A STRENGTH - 2. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #2
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
LEGS A STRENGTH - 2. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #3
SQUAT R120
3x100 kg
3x105 kg
3x107,5 kg med bælte
3x102,5 kg
3x102,5 kg
RDL R90
8x62,5 kg
8x62,5 kg
8x62,5 kg
8x62,5 kg
8x62,5 kg
BENPRES R90
6x215 kg
6x215 kg
6x215 kg
6x215 kg
LEG EXT R90
10x75 kg
10x75 kg
10x75 kg
CALF RAISE R90
8x200 kg
8x200 kg
8x200 kg
8x200 kg
8x200 kg
- Meget nemme i dag!
STANDING CABLE CRUNCH R90
12x35 kg
12x35 kg
12x35 kg
12x35 kg
SQUAT R120
3x100 kg
3x105 kg
3x107,5 kg med bælte
3x102,5 kg
3x102,5 kg
RDL R90
8x62,5 kg
8x62,5 kg
8x62,5 kg
8x62,5 kg
8x62,5 kg
BENPRES R90
6x215 kg
6x215 kg
6x215 kg
6x215 kg
LEG EXT R90
10x75 kg
10x75 kg
10x75 kg
CALF RAISE R90
8x200 kg
8x200 kg
8x200 kg
8x200 kg
8x200 kg
- Meget nemme i dag!
STANDING CABLE CRUNCH R90
12x35 kg
12x35 kg
12x35 kg
12x35 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
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
2. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #4
- ikke meget energi
2. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #5
- fin omgang!
Dagens træning:
2. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #6
- ganske fin omgang på trods af et overfyldt center
- ikke meget energi
2. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #5
- fin omgang!
Dagens træning:
2. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #6
- ganske fin omgang på trods af et overfyldt center
Sidst rettet af snus 13. apr 2014, 08:35, 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
2. dags DOMS i lats - grow bitches, grooow!
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
Form update. Svinger mellem 78 og 79 kg, men bliver mere og mere lean hver dag
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 onsdag 9/3-14
2. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #7
I dag
2. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #8
2. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #7
I dag
2. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #8
Sidst rettet af snus 13. apr 2014, 08:35, 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
2. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #9
- ImageUploadedByTapatalk1397228319.297559.jpg (70.05 KiB) Vist 190 gange
Sidst rettet af snus 13. apr 2014, 08:35, 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
Dat name ^^
-
- Reputation point: 10
- Indlæg: 120
- Tilmeldt: 14. jul 2013, 19:02
- Geografisk sted: Holstebro
- Logbog: Ingen logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
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