Barbell incline benchpress
8 @ 50 kg
8 @ 72.5 kg
8 @ 72.5 kg
8 @ 72.5 kg
8 @ 72.5 kg
8 @ 72.5 kg
Military press
10 @ 42.5 kg
10 @ 42.5 kg
10 @ 42.5 kg
10 @ 42.5 kg
10 @ 42.5 kg
Dips
10 @ 2.5 kg
10 @ 2.5 kg
10 @ 2.5 kg
10 @ 2.5 kg
10 @ 2.5 kg
Decline flies
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
Close grip benchpress
10 @ 62.5 kg
10 @ 62.5 kg
10 @ 62.5 kg
10 @ 62.5 kg
10 @ 62.5 kg
Lateral raises
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
One-arm triceps extensions
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
12 @ 11 kg
High decline crunches
12 @ 2.5 kg
12 @ 2.5 kg
12 @ 2.5 kg
12 @ 2.5 kg
12 @ 2.5 kg
Hanging leg raises
12 @ BW
12 @ BW
12 @ BW
12 @ BW
12 @ BW
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Sørensen - VL i Performance Gym
Sidst rettet af Sørensen0 20. aug 2011, 15:59, rettet i alt 2 gange.
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Front squat
8 @ 50 kg
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
Deficit RDL
8 @ 102.5 kg
8 @ 102.5 kg
8 @ 102.5 kg
8 @ 102.5 kg
8 @ 102.5 kg
Leg press
10 @ 162.5 kg
10 @ 162.5 kg
10 @ 162.5 kg
10 @ 162.5 kg
10 @ 162.5 kg
Pulldowns
10 @ 62 kg
10 @ 62 kg
10 @ 62 kg
10 @ 62 kg
10 @ 62 kg
DB rows
12 @ 34 kg
12 @ 34 kg
12 @ 34 kg
12 @ 34 kg
Seated leg curls
12 @ '11'
12 @ '11'
12 @ '11'
12 @ '11'
Barbell curls
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
DB hammer curls
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
Standing calf raises
15 @ 52.5 kg
15 @ 52.5 kg
15 @ 52.5 kg
15 @ 52.5 kg
15 @ 52.5 kg
8 @ 50 kg
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
Deficit RDL
8 @ 102.5 kg
8 @ 102.5 kg
8 @ 102.5 kg
8 @ 102.5 kg
8 @ 102.5 kg
Leg press
10 @ 162.5 kg
10 @ 162.5 kg
10 @ 162.5 kg
10 @ 162.5 kg
10 @ 162.5 kg
Pulldowns
10 @ 62 kg
10 @ 62 kg
10 @ 62 kg
10 @ 62 kg
10 @ 62 kg
DB rows
12 @ 34 kg
12 @ 34 kg
12 @ 34 kg
12 @ 34 kg
Seated leg curls
12 @ '11'
12 @ '11'
12 @ '11'
12 @ '11'
Barbell curls
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
DB hammer curls
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
Standing calf raises
15 @ 52.5 kg
15 @ 52.5 kg
15 @ 52.5 kg
15 @ 52.5 kg
15 @ 52.5 kg
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Barbell incline benchpress
8 @ 50 kg
8 @ 75 kg
8 @ 75 kg
8 @ 75 kg
8 @ 75 kg
8 @ 75 kg
Military press
10 @ 45 kg
10 @ 45 kg
10 @ 45 kg
10 @ 45 kg
10 @ 45 kg
Dips
10 @ 5 kg
10 @ 5 kg
10 @ 5 kg
10 @ 5 kg
10 @ 5 kg
Decline flies
12 @ 15 kg
12 @ 15 kg
12 @ 15 kg
12 @ 15 kg
Close grip benchpress
10 @ 65 kg
10 @ 65 kg
10 @ 65 kg
10 @ 65 kg
10 @ 65 kg
Lateral raises
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
One-arm triceps extensions
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
High decline crunches
12 @ 2.5 kg
12 @ 2.5 kg
12 @ 2.5 kg
12 @ 2.5 kg
12 @ 2.5 kg
Hanging leg raises
12 @ BW
12 @ BW
12 @ BW
12 @ BW
12 @ BW
8 @ 50 kg
8 @ 75 kg
8 @ 75 kg
8 @ 75 kg
8 @ 75 kg
8 @ 75 kg
Military press
10 @ 45 kg
10 @ 45 kg
10 @ 45 kg
10 @ 45 kg
10 @ 45 kg
Dips
10 @ 5 kg
10 @ 5 kg
10 @ 5 kg
10 @ 5 kg
10 @ 5 kg
Decline flies
12 @ 15 kg
12 @ 15 kg
12 @ 15 kg
12 @ 15 kg
Close grip benchpress
10 @ 65 kg
10 @ 65 kg
10 @ 65 kg
10 @ 65 kg
10 @ 65 kg
Lateral raises
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
One-arm triceps extensions
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
High decline crunches
12 @ 2.5 kg
12 @ 2.5 kg
12 @ 2.5 kg
12 @ 2.5 kg
12 @ 2.5 kg
Hanging leg raises
12 @ BW
12 @ BW
12 @ BW
12 @ BW
12 @ BW
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Front squat
8 @ 50 kg
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
Deficit RDL
8 @ 105 kg
8 @ 105 kg
8 @ 105 kg
8 @ 105 kg
8 @ 105 kg
Leg press
10 @ 165 kg
10 @ 165 kg
10 @ 165 kg
10 @ 165 kg
10 @ 165 kg
Pulldowns
10 @ 65 kg
10 @ 65 kg
10 @ 65 kg
10 @ 65 kg
10 @ 65 kg
DB rows
12 @ 36 kg
12 @ 36 kg
12 @ 36 kg
12 @ 36 kg
Seated leg curls
12 @ '12'
12 @ '12'
12 @ '12'
12 @ '12'
Barbell curls
10 @ 32 kg
10 @ 32 kg
10 @ 32 kg
10 @ 32 kg
10 @ 32 kg
DB hammer curls
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
Standing calf raises
15 @ 55 kg
15 @ 55 kg
15 @ 55 kg
15 @ 55 kg
15 @ 55 kg
8 @ 50 kg
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
Deficit RDL
8 @ 105 kg
8 @ 105 kg
8 @ 105 kg
8 @ 105 kg
8 @ 105 kg
Leg press
10 @ 165 kg
10 @ 165 kg
10 @ 165 kg
10 @ 165 kg
10 @ 165 kg
Pulldowns
10 @ 65 kg
10 @ 65 kg
10 @ 65 kg
10 @ 65 kg
10 @ 65 kg
DB rows
12 @ 36 kg
12 @ 36 kg
12 @ 36 kg
12 @ 36 kg
Seated leg curls
12 @ '12'
12 @ '12'
12 @ '12'
12 @ '12'
Barbell curls
10 @ 32 kg
10 @ 32 kg
10 @ 32 kg
10 @ 32 kg
10 @ 32 kg
DB hammer curls
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
Standing calf raises
15 @ 55 kg
15 @ 55 kg
15 @ 55 kg
15 @ 55 kg
15 @ 55 kg
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Barbell incline benchpress
8 @ 50 kg
8 @ 77.5 kg
8 @ 77.5 kg
8 @ 77.5 kg
8 @ 77.5 kg
8 @ 77.5 kg
Military press
10 @ 47.5 kg
10 @ 47.5 kg
10 @ 47.5 kg
10 @ 47.5 kg
10 @ 47.5 kg
Dips
10 @ 7.5 kg
10 @ 7.5 kg
10 @ 7.5 kg
10 @ 7.5 kg
10 @ 7.5 kg
Decline flies
12 @ 16 kg
12 @ 16 kg
12 @ 16 kg
12 @ 16 kg
Close grip benchpress
10 @ 67.5 kg
10 @ 67.5 kg
10 @ 67.5 kg
10 @ 67.5 kg
10 @ 67.5 kg
Lateral raises
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
One-arm triceps extensions
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
High decline crunches
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
Hanging leg raises
12 @ BW
12 @ BW
12 @ BW
12 @ BW
12 @ BW
8 @ 50 kg
8 @ 77.5 kg
8 @ 77.5 kg
8 @ 77.5 kg
8 @ 77.5 kg
8 @ 77.5 kg
Military press
10 @ 47.5 kg
10 @ 47.5 kg
10 @ 47.5 kg
10 @ 47.5 kg
10 @ 47.5 kg
Dips
10 @ 7.5 kg
10 @ 7.5 kg
10 @ 7.5 kg
10 @ 7.5 kg
10 @ 7.5 kg
Decline flies
12 @ 16 kg
12 @ 16 kg
12 @ 16 kg
12 @ 16 kg
Close grip benchpress
10 @ 67.5 kg
10 @ 67.5 kg
10 @ 67.5 kg
10 @ 67.5 kg
10 @ 67.5 kg
Lateral raises
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
One-arm triceps extensions
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
High decline crunches
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
Hanging leg raises
12 @ BW
12 @ BW
12 @ BW
12 @ BW
12 @ BW
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Front squat
8 @ 50 kg
8 @ 87.5 kg
8 @ 87.5 kg
8 @ 87.5 kg
8 @ 87.5 kg
8 @ 87.5 kg
Deficit RDL
8 @ 107.5 kg
8 @ 107.5 kg
8 @ 107.5 kg
8 @ 107.5 kg
8 @ 107.5 kg
Leg press
10 @ 167.5 kg
10 @ 167.5 kg
10 @ 167.5 kg
10 @ 167.5 kg
10 @ 167.5 kg
Pulldowns
10 @ 67.5 kg
10 @ 67.5 kg
10 @ 67.5 kg
10 @ 67.5 kg
10 @ 67.5 kg
DB rows
12 @ 36 kg
12 @ 36 kg
12 @ 36 kg
12 @ 36 kg
Seated leg curls
12 @ '13'
12 @ '13'
12 @ '13'
12 @ '13'
Barbell curls
10 @ 37 kg
10 @ 37 kg
10 @ 37 kg
10 @ 37 kg
10 @ 37 kg
DB hammer curls
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
Standing calf raises
15 @ 57.5 kg
15 @ 57.5 kg
15 @ 57.5 kg
15 @ 57.5 kg
15 @ 57.5 kg
8 @ 50 kg
8 @ 87.5 kg
8 @ 87.5 kg
8 @ 87.5 kg
8 @ 87.5 kg
8 @ 87.5 kg
Deficit RDL
8 @ 107.5 kg
8 @ 107.5 kg
8 @ 107.5 kg
8 @ 107.5 kg
8 @ 107.5 kg
Leg press
10 @ 167.5 kg
10 @ 167.5 kg
10 @ 167.5 kg
10 @ 167.5 kg
10 @ 167.5 kg
Pulldowns
10 @ 67.5 kg
10 @ 67.5 kg
10 @ 67.5 kg
10 @ 67.5 kg
10 @ 67.5 kg
DB rows
12 @ 36 kg
12 @ 36 kg
12 @ 36 kg
12 @ 36 kg
Seated leg curls
12 @ '13'
12 @ '13'
12 @ '13'
12 @ '13'
Barbell curls
10 @ 37 kg
10 @ 37 kg
10 @ 37 kg
10 @ 37 kg
10 @ 37 kg
DB hammer curls
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
Standing calf raises
15 @ 57.5 kg
15 @ 57.5 kg
15 @ 57.5 kg
15 @ 57.5 kg
15 @ 57.5 kg
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Barbell incline benchpress
8 @ 50 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
Military press
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg
Dips
10 @ 10 kg
10 @ 10 kg
10 @ 10 kg
10 @ 10 kg
10 @ 10 kg
Decline flies
12 @ 16 kg
12 @ 16 kg
12 @ 16 kg
12 @ 16 kg
Close grip benchpress
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg
Lateral raises
12 @ 13 kg
12 @ 13 kg
12 @ 13 kg
12 @ 13 kg
One-arm triceps extensions
12 @ 13 kg
12 @ 13 kg
12 @ 13 kg
12 @ 13 kg
High decline crunches
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
Hanging leg raises
12 @ BW
12 @ BW
12 @ BW
12 @ BW
12 @ BW
8 @ 50 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
Military press
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg
Dips
10 @ 10 kg
10 @ 10 kg
10 @ 10 kg
10 @ 10 kg
10 @ 10 kg
Decline flies
12 @ 16 kg
12 @ 16 kg
12 @ 16 kg
12 @ 16 kg
Close grip benchpress
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg
Lateral raises
12 @ 13 kg
12 @ 13 kg
12 @ 13 kg
12 @ 13 kg
One-arm triceps extensions
12 @ 13 kg
12 @ 13 kg
12 @ 13 kg
12 @ 13 kg
High decline crunches
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
Hanging leg raises
12 @ BW
12 @ BW
12 @ BW
12 @ BW
12 @ BW
Sidst rettet af Sørensen0 26. aug 2011, 16:48, rettet i alt 1 gang.
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Front squat
8 @ 50 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
Deficit RDL
8 @ 110 kg
8 @ 110 kg
8 @ 110 kg
8 @ 110 kg
8 @ 110 kg
Leg press
10 @ 170 kg
10 @ 170 kg
10 @ 170 kg
10 @ 170 kg
10 @ 170 kg
Pulldowns
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg
DB rows
12 @ 38 kg
12 @ 38 kg
12 @ 38 kg
12 @ 38 kg
Seated leg curls
12 @ '14'
12 @ '14'
12 @ '14'
12 @ '14'
Barbell curls
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
DB hammer curls
12 @ 16 kg
12 @ 16 kg
12 @ 16 kg
12 @ 16 kg
Standing calf raises
15 @ 60 kg
15 @ 60 kg
15 @ 60 kg
15 @ 60 kg
15 @ 60 kg
8 @ 50 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
Deficit RDL
8 @ 110 kg
8 @ 110 kg
8 @ 110 kg
8 @ 110 kg
8 @ 110 kg
Leg press
10 @ 170 kg
10 @ 170 kg
10 @ 170 kg
10 @ 170 kg
10 @ 170 kg
Pulldowns
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg
DB rows
12 @ 38 kg
12 @ 38 kg
12 @ 38 kg
12 @ 38 kg
Seated leg curls
12 @ '14'
12 @ '14'
12 @ '14'
12 @ '14'
Barbell curls
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
DB hammer curls
12 @ 16 kg
12 @ 16 kg
12 @ 16 kg
12 @ 16 kg
Standing calf raises
15 @ 60 kg
15 @ 60 kg
15 @ 60 kg
15 @ 60 kg
15 @ 60 kg
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Barbell incline benchpress
8 @ 50 kg
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
Military press
10 @ 52.5 kg
10 @ 52.5 kg
10 @ 52.5 kg
10 @ 52.5 kg
10 @ 52.5 kg
Dips
10 @ 12.5 kg
10 @ 12.5 kg
10 @ 12.5 kg
10 @ 12.5 kg
10 @ 12.5 kg
Decline flies
12 @ 16 kg
12 @ 16 kg
12 @ 16 kg
12 @ 16 kg
Close grip benchpress
10 @ 72.5 kg
10 @ 72.5 kg
10 @ 72.5 kg
10 @ 72.5 kg
10 @ 72.5 kg
Lateral raises
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
One-arm triceps extensions
12 @ 13 kg
12 @ 13 kg
12 @ 13 kg
12 @ 13 kg
High decline crunches
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
Hanging leg raises
12 @ BW
12 @ BW
12 @ BW
12 @ BW
12 @ BW
8 @ 50 kg
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
Military press
10 @ 52.5 kg
10 @ 52.5 kg
10 @ 52.5 kg
10 @ 52.5 kg
10 @ 52.5 kg
Dips
10 @ 12.5 kg
10 @ 12.5 kg
10 @ 12.5 kg
10 @ 12.5 kg
10 @ 12.5 kg
Decline flies
12 @ 16 kg
12 @ 16 kg
12 @ 16 kg
12 @ 16 kg
Close grip benchpress
10 @ 72.5 kg
10 @ 72.5 kg
10 @ 72.5 kg
10 @ 72.5 kg
10 @ 72.5 kg
Lateral raises
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
12 @ 14 kg
One-arm triceps extensions
12 @ 13 kg
12 @ 13 kg
12 @ 13 kg
12 @ 13 kg
High decline crunches
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
Hanging leg raises
12 @ BW
12 @ BW
12 @ BW
12 @ BW
12 @ BW
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Hej Sørensen 
Jeg kan se du for nylig har haft kørt George Turner 10x10. Til det har jeg lige nogle spørgsmål jeg håber du vil svare mig på, da jeg elv overvejer at starte på GT 10x10.
Var det under cut du kørte det? Hvis ja, fungerede det fint? (tænker på progressionen) og hvorfor suppersættede du bryst med ryg, det skriver de da ikke noget om i programmet.
Ps. Rigtig god form du holder dig
Jeg kan se du for nylig har haft kørt George Turner 10x10. Til det har jeg lige nogle spørgsmål jeg håber du vil svare mig på, da jeg elv overvejer at starte på GT 10x10.
Var det under cut du kørte det? Hvis ja, fungerede det fint? (tænker på progressionen) og hvorfor suppersættede du bryst med ryg, det skriver de da ikke noget om i programmet.
Ps. Rigtig god form du holder dig
- Reputation point: 0
- Indlæg: 14
- Tilmeldt: 30. jan 2011, 20:34
- Logbog: Ingen logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Dexter Morgan skrev:Hej Sørensen
Jeg kan se du for nylig har haft kørt George Turner 10x10. Til det har jeg lige nogle spørgsmål jeg håber du vil svare mig på, da jeg elv overvejer at starte på GT 10x10.
Var det under cut du kørte det? Hvis ja, fungerede det fint? (tænker på progressionen) og hvorfor suppersættede du bryst med ryg, det skriver de da ikke noget om i programmet.
Ps. Rigtig god form du holder dig
Jeg kørte det ikke under decideret cut, så det kan jeg ikke svare på.
Jeg supersettede de to øvelser fordi det simpelthen bare var sådan jeg gerne ville køre det
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Træning fra i lørdags
Front squat
8 @ 50 kg
8 @ 92.5 kg
8 @ 92.5 kg
8 @ 92.5 kg
8 @ 92.5 kg
8 @ 92.5 kg
Deficit RDL
8 @ 112.5kg
8 @ 112.5 kg
8 @ 112.5 kg
8 @ 112.5 kg
8 @ 112.5 kg
Leg press
10 @ 172.5 kg
10 @ 172.5 kg
10 @ 172.5 kg
10 @ 172.5 kg
10 @ 172.5 kg
Pulldowns
10 @ 72.5 kg
10 @ 72.5 kg
10 @ 72.5 kg
10 @ 72.5 kg
10 @ 72.5 kg
DB rows
12 @ 38 kg
12 @ 38 kg
12 @ 38 kg
12 @ 38 kg
Seated leg curls
12 @ '14'
12 @ '14'
12 @ '14'
12 @ '14'
Barbell curls
10 @ 42.5 kg
10 @ 42.5 kg
10 @ 42.5 kg
10 @ 42.5 kg
10 @ 42.5 kg
DB hammer curls
12 @ 16 kg
12 @ 16 kg
12 @ 16 kg
12 @ 16 kg
Standing calf raises
15 @ 62.5 kg
15 @ 62.5 kg
15 @ 62.5 kg
15 @ 62.5 kg
15 @ 62.5 kg
Front squat
8 @ 50 kg
8 @ 92.5 kg
8 @ 92.5 kg
8 @ 92.5 kg
8 @ 92.5 kg
8 @ 92.5 kg
Deficit RDL
8 @ 112.5kg
8 @ 112.5 kg
8 @ 112.5 kg
8 @ 112.5 kg
8 @ 112.5 kg
Leg press
10 @ 172.5 kg
10 @ 172.5 kg
10 @ 172.5 kg
10 @ 172.5 kg
10 @ 172.5 kg
Pulldowns
10 @ 72.5 kg
10 @ 72.5 kg
10 @ 72.5 kg
10 @ 72.5 kg
10 @ 72.5 kg
DB rows
12 @ 38 kg
12 @ 38 kg
12 @ 38 kg
12 @ 38 kg
Seated leg curls
12 @ '14'
12 @ '14'
12 @ '14'
12 @ '14'
Barbell curls
10 @ 42.5 kg
10 @ 42.5 kg
10 @ 42.5 kg
10 @ 42.5 kg
10 @ 42.5 kg
DB hammer curls
12 @ 16 kg
12 @ 16 kg
12 @ 16 kg
12 @ 16 kg
Standing calf raises
15 @ 62.5 kg
15 @ 62.5 kg
15 @ 62.5 kg
15 @ 62.5 kg
15 @ 62.5 kg
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Barbell incline benchpress
8 @ 50 kg
6 @ 85 kg
6 @ 85 kg
6 @ 85 kg
6 @ 85 kg
6 @ 85 kg
Military press
8 @ 55 kg
8 @ 55 kg
8 @ 55 kg
8 @ 55 kg
8 @ 55 kg
Dips
8 @ 15 kg
8 @ 15 kg
8 @ 15 kg
8 @ 15 kg
8 @ 15 kg
Decline flies
10 @ 17 kg
10 @ 17 kg
10 @ 17 kg
10 @ 17 kg
Close grip benchpress
8 @ 75 kg
8 @ 75 kg
8 @ 75 kg
8 @ 75 kg
8 @ 75 kg
Lateral raises
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
One-arm triceps extensions
10 @ 14 kg
10 @ 14 kg
10 @ 14 kg
10 @ 14 kg
High decline crunches
10 @ 7.5 kg
10 @ 7.5 kg
10 @ 7.5 kg
10 @ 7.5 kg
10 @ 7.5 kg
Hanging leg raises
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
8 @ 50 kg
6 @ 85 kg
6 @ 85 kg
6 @ 85 kg
6 @ 85 kg
6 @ 85 kg
Military press
8 @ 55 kg
8 @ 55 kg
8 @ 55 kg
8 @ 55 kg
8 @ 55 kg
Dips
8 @ 15 kg
8 @ 15 kg
8 @ 15 kg
8 @ 15 kg
8 @ 15 kg
Decline flies
10 @ 17 kg
10 @ 17 kg
10 @ 17 kg
10 @ 17 kg
Close grip benchpress
8 @ 75 kg
8 @ 75 kg
8 @ 75 kg
8 @ 75 kg
8 @ 75 kg
Lateral raises
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
One-arm triceps extensions
10 @ 14 kg
10 @ 14 kg
10 @ 14 kg
10 @ 14 kg
High decline crunches
10 @ 7.5 kg
10 @ 7.5 kg
10 @ 7.5 kg
10 @ 7.5 kg
10 @ 7.5 kg
Hanging leg raises
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Træning fra i går
Front squat
8 @ 50 kg
6 @ 95 kg
6 @ 95 kg
6 @ 95 kg
6 @ 95 kg
6 @ 95 kg
Deficit RDL
6 @ 115kg
6 @ 115 kg
6 @ 115 kg
6 @ 115 kg
6 @ 115 kg
Leg press
8 @ 175 kg
8 @ 175 kg
8 @ 175 kg
8 @ 175 kg
8 @ 175 kg
Pulldowns
8 @ 75 kg
8 @ 75 kg
8 @ 75 kg
8 @ 75 kg
8 @ 75 kg
DB rows
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
Seated leg curls
10 @ '15'
10 @ '15'
10 @ '15'
10 @ '15'
Barbell curls
8 @ 45 kg
8 @ 45 kg
8 @ 45 kg
8 @ 45 kg
8 @ 45 kg
DB hammer curls
10 @ 18 kg
10 @ 18 kg
10 @ 18 kg
10 @ 18 kg
Standing calf raises
15 @ 65 kg
15 @ 65 kg
15 @ 65 kg
15 @ 65 kg
15 @ 65 kg
Front squat
8 @ 50 kg
6 @ 95 kg
6 @ 95 kg
6 @ 95 kg
6 @ 95 kg
6 @ 95 kg
Deficit RDL
6 @ 115kg
6 @ 115 kg
6 @ 115 kg
6 @ 115 kg
6 @ 115 kg
Leg press
8 @ 175 kg
8 @ 175 kg
8 @ 175 kg
8 @ 175 kg
8 @ 175 kg
Pulldowns
8 @ 75 kg
8 @ 75 kg
8 @ 75 kg
8 @ 75 kg
8 @ 75 kg
DB rows
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
Seated leg curls
10 @ '15'
10 @ '15'
10 @ '15'
10 @ '15'
Barbell curls
8 @ 45 kg
8 @ 45 kg
8 @ 45 kg
8 @ 45 kg
8 @ 45 kg
DB hammer curls
10 @ 18 kg
10 @ 18 kg
10 @ 18 kg
10 @ 18 kg
Standing calf raises
15 @ 65 kg
15 @ 65 kg
15 @ 65 kg
15 @ 65 kg
15 @ 65 kg
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Træning fra i morges
Barbell incline benchpress
8 @ 50 kg
6 @ 87.5 kg
6 @ 87.5 kg
6 @ 87.5 kg
6 @ 87.5 kg
6 @ 87.5 kg
Military press
8 @ 57.5 kg
8 @ 57.5 kg
8 @ 57.5 kg
8 @ 57.5 kg
8 @ 57.5 kg
Dips
8 @ 17.5 kg
8 @ 17.5 kg
8 @ 17.5 kg
8 @ 17.5 kg
8 @ 17.5 kg
Decline flies
10 @ 17 kg
10 @ 17 kg
10 @ 17 kg
10 @ 17 kg
Close grip benchpress
8 @ 77.5 kg
8 @ 77.5 kg
8 @ 77.5 kg
8 @ 77.5 kg
8 @ 77.5 kg
Lateral raises
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
One-arm triceps extensions
10 @ 14 kg
10 @ 14 kg
10 @ 14 kg
10 @ 14 kg
High decline crunches
10 @ 7.5 kg
10 @ 7.5 kg
10 @ 7.5 kg
10 @ 7.5 kg
10 @ 7.5 kg
Hanging leg raises
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
Barbell incline benchpress
8 @ 50 kg
6 @ 87.5 kg
6 @ 87.5 kg
6 @ 87.5 kg
6 @ 87.5 kg
6 @ 87.5 kg
Military press
8 @ 57.5 kg
8 @ 57.5 kg
8 @ 57.5 kg
8 @ 57.5 kg
8 @ 57.5 kg
Dips
8 @ 17.5 kg
8 @ 17.5 kg
8 @ 17.5 kg
8 @ 17.5 kg
8 @ 17.5 kg
Decline flies
10 @ 17 kg
10 @ 17 kg
10 @ 17 kg
10 @ 17 kg
Close grip benchpress
8 @ 77.5 kg
8 @ 77.5 kg
8 @ 77.5 kg
8 @ 77.5 kg
8 @ 77.5 kg
Lateral raises
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
One-arm triceps extensions
10 @ 14 kg
10 @ 14 kg
10 @ 14 kg
10 @ 14 kg
High decline crunches
10 @ 7.5 kg
10 @ 7.5 kg
10 @ 7.5 kg
10 @ 7.5 kg
10 @ 7.5 kg
Hanging leg raises
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
12 @ 5 kg
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Front squat
8 @ 50 kg
6 @ 97.5 kg
6 @ 97.5 kg
6 @ 97.5 kg
6 @ 97.5 kg
6 @ 97.5 kg
Deficit RDL
6 @ 117.5 kg
6 @ 117.5 kg
6 @ 117.5 kg
6 @ 117.5 kg
6 @ 117.5 kg
Leg press
8 @ 177.5 kg
8 @ 177.5 kg
8 @ 177.5 kg
8 @ 177.5 kg
8 @ 177.5 kg
Pulldowns
8 @ 77.5 kg
8 @ 77.5 kg
8 @ 77.5 kg
8 @ 77.5 kg
8 @ 77.5 kg
DB rows
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
Seated leg curls
10 @ '15'
10 @ '15'
10 @ '15'
10 @ '15'
Barbell curls
8 @ 47.5 kg
8 @ 47.5 kg
8 @ 47.5 kg
8 @ 47.5 kg
8 @ 47.5 kg
DB hammer curls
10 @ 18 kg
10 @ 18 kg
10 @ 18 kg
10 @ 18 kg
Standing calf raises
15 @ 67.5 kg
15 @ 67.5 kg
15 @ 67.5 kg
15 @ 67.5 kg
15 @ 67.5 kg
8 @ 50 kg
6 @ 97.5 kg
6 @ 97.5 kg
6 @ 97.5 kg
6 @ 97.5 kg
6 @ 97.5 kg
Deficit RDL
6 @ 117.5 kg
6 @ 117.5 kg
6 @ 117.5 kg
6 @ 117.5 kg
6 @ 117.5 kg
Leg press
8 @ 177.5 kg
8 @ 177.5 kg
8 @ 177.5 kg
8 @ 177.5 kg
8 @ 177.5 kg
Pulldowns
8 @ 77.5 kg
8 @ 77.5 kg
8 @ 77.5 kg
8 @ 77.5 kg
8 @ 77.5 kg
DB rows
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
Seated leg curls
10 @ '15'
10 @ '15'
10 @ '15'
10 @ '15'
Barbell curls
8 @ 47.5 kg
8 @ 47.5 kg
8 @ 47.5 kg
8 @ 47.5 kg
8 @ 47.5 kg
DB hammer curls
10 @ 18 kg
10 @ 18 kg
10 @ 18 kg
10 @ 18 kg
Standing calf raises
15 @ 67.5 kg
15 @ 67.5 kg
15 @ 67.5 kg
15 @ 67.5 kg
15 @ 67.5 kg
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Barbell incline benchpress
8 @ 50 kg
6 @ 70 kg
6 @ 90 kg
6 @ 90 kg
6 @ 90 kg
6 @ 90 kg
6 @ 90 kg
Military press
8 @ 60 kg
8 @ 60 kg
8 @ 60 kg
8 @ 60 kg
8 @ 60 kg
Dips
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg
Decline flies
10 @ 19 kg
10 @ 19 kg
10 @ 19 kg
10 @ 19 kg
Close grip benchpress
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
Lateral raises
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
One-arm triceps extensions
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
High decline crunches
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
Hanging leg raises
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
8 @ 50 kg
6 @ 70 kg
6 @ 90 kg
6 @ 90 kg
6 @ 90 kg
6 @ 90 kg
6 @ 90 kg
Military press
8 @ 60 kg
8 @ 60 kg
8 @ 60 kg
8 @ 60 kg
8 @ 60 kg
Dips
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg
Decline flies
10 @ 19 kg
10 @ 19 kg
10 @ 19 kg
10 @ 19 kg
Close grip benchpress
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
Lateral raises
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
One-arm triceps extensions
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
High decline crunches
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
Hanging leg raises
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Træningen fra i går morges
Front squat
8 @ 50 kg
6 @ 70 kg
6 @ 100 kg
6 @ 100 kg
6 @ 100 kg
6 @ 100 kg
6 @ 100 kg
Deficit RDL
6 @ 120 kg
6 @ 120 kg
6 @ 120 kg
6 @ 120 kg
6 @ 120 kg
Leg press
8 @ 180 kg
8 @ 180 kg
8 @ 180 kg
8 @ 180 kg
8 @ 180 kg
Pulldowns
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
DB rows
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
Seated leg curls
10 @ '15'
10 @ '15'
10 @ '15'
10 @ '15'
Barbell curls
8 @ 50 kg
8 @ 50 kg
8 @ 50 kg
8 @ 50 kg
8 @ 50 kg
DB hammer curls
10 @ 19 kg
10 @ 19 kg
10 @ 19 kg
10 @ 19 kg
Standing calf raises
15 @ 70 kg
15 @ 70 kg
15 @ 70 kg
15 @ 70 kg
15 @ 70 kg
Front squat
8 @ 50 kg
6 @ 70 kg
6 @ 100 kg
6 @ 100 kg
6 @ 100 kg
6 @ 100 kg
6 @ 100 kg
Deficit RDL
6 @ 120 kg
6 @ 120 kg
6 @ 120 kg
6 @ 120 kg
6 @ 120 kg
Leg press
8 @ 180 kg
8 @ 180 kg
8 @ 180 kg
8 @ 180 kg
8 @ 180 kg
Pulldowns
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
DB rows
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
Seated leg curls
10 @ '15'
10 @ '15'
10 @ '15'
10 @ '15'
Barbell curls
8 @ 50 kg
8 @ 50 kg
8 @ 50 kg
8 @ 50 kg
8 @ 50 kg
DB hammer curls
10 @ 19 kg
10 @ 19 kg
10 @ 19 kg
10 @ 19 kg
Standing calf raises
15 @ 70 kg
15 @ 70 kg
15 @ 70 kg
15 @ 70 kg
15 @ 70 kg
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Barbell incline benchpress
8 @ 50 kg
6 @ 70 kg
6 @ 92.5 kg
6 @ 92.5 kg
6 @ 92.5 kg
6 @ 92.5 kg
6 @ 90 kg
Military press
8 @ 65 kg
8 @ 65 kg
8 @ 65 kg
8 @ 60 kg
8 @ 60 kg
Dips
8 @ 22.5 kg
8 @ 22.5 kg
8 @ 22.5 kg
8 @ 22.5 kg
8 @ 22.5 kg
Decline flies
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
Close grip benchpress
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
Lateral raises
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
One-arm triceps extensions
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
High decline crunches
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
Hanging leg raises
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
8 @ 50 kg
6 @ 70 kg
6 @ 92.5 kg
6 @ 92.5 kg
6 @ 92.5 kg
6 @ 92.5 kg
6 @ 90 kg
Military press
8 @ 65 kg
8 @ 65 kg
8 @ 65 kg
8 @ 60 kg
8 @ 60 kg
Dips
8 @ 22.5 kg
8 @ 22.5 kg
8 @ 22.5 kg
8 @ 22.5 kg
8 @ 22.5 kg
Decline flies
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
Close grip benchpress
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
Lateral raises
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
One-arm triceps extensions
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
High decline crunches
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
Hanging leg raises
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Træningen fra i morges
Front squat
8 @ 50 kg
6 @ 70 kg
6 @ 102.5 kg
6 @ 102.5 kg
6 @ 102.5 kg
6 @ 102.5 kg
6 @ 102.5 kg
Deficit RDL
6 @ 122.5 kg
6 @ 122.5 kg
6 @ 122.5 kg
6 @ 122.5 kg
6 @ 122.5 kg
Leg press
8 @ 182.5 kg
8 @ 182.5 kg
8 @ 182.5 kg
8 @ 182.5 kg
8 @ 182.5 kg
Pulldowns
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
DB rows
10 @ 45 kg
10 @ 45 kg
10 @ 45 kg
10 @ 45 kg
Seated leg curls
10 @ '16'
10 @ '16'
10 @ '16'
10 @ '16'
Barbell curls
8 @ 52.5 kg
8 @ 52.5 kg
8 @ 52.5 kg
8 @ 52.5 kg
8 @ 52.5 kg
DB hammer curls
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
Standing calf raises
15 @ 75 kg
15 @ 75 kg
15 @ 75 kg
15 @ 75 kg
15 @ 75 kg
Front squat
8 @ 50 kg
6 @ 70 kg
6 @ 102.5 kg
6 @ 102.5 kg
6 @ 102.5 kg
6 @ 102.5 kg
6 @ 102.5 kg
Deficit RDL
6 @ 122.5 kg
6 @ 122.5 kg
6 @ 122.5 kg
6 @ 122.5 kg
6 @ 122.5 kg
Leg press
8 @ 182.5 kg
8 @ 182.5 kg
8 @ 182.5 kg
8 @ 182.5 kg
8 @ 182.5 kg
Pulldowns
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
8 @ 82.5 kg
DB rows
10 @ 45 kg
10 @ 45 kg
10 @ 45 kg
10 @ 45 kg
Seated leg curls
10 @ '16'
10 @ '16'
10 @ '16'
10 @ '16'
Barbell curls
8 @ 52.5 kg
8 @ 52.5 kg
8 @ 52.5 kg
8 @ 52.5 kg
8 @ 52.5 kg
DB hammer curls
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
Standing calf raises
15 @ 75 kg
15 @ 75 kg
15 @ 75 kg
15 @ 75 kg
15 @ 75 kg
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Barbell incline benchpress
8 @ 50 kg
6 @ 70 kg
6 @ 92.5 kg
6 @ 92.5 kg
6 @ 92.5 kg
6 @ 92.5 kg
6 @ 92.5 kg
Military press
8 @ 65 kg
8 @ 65 kg
8 @ 65 kg
8 @ 65 kg
8 @ 65 kg
Dips
8 @ 25 kg
8 @ 25 kg
8 @ 25 kg
8 @ 25 kg
8 @ 25 kg
Decline flies
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
Close grip benchpress
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
Lateral raises
10 @ 17 kg
10 @ 17 kg
10 @ 17 kg
10 @ 17 kg
One-arm triceps extensions
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
High decline crunches
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
Hanging leg raises
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
8 @ 50 kg
6 @ 70 kg
6 @ 92.5 kg
6 @ 92.5 kg
6 @ 92.5 kg
6 @ 92.5 kg
6 @ 92.5 kg
Military press
8 @ 65 kg
8 @ 65 kg
8 @ 65 kg
8 @ 65 kg
8 @ 65 kg
Dips
8 @ 25 kg
8 @ 25 kg
8 @ 25 kg
8 @ 25 kg
8 @ 25 kg
Decline flies
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
Close grip benchpress
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
Lateral raises
10 @ 17 kg
10 @ 17 kg
10 @ 17 kg
10 @ 17 kg
One-arm triceps extensions
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
High decline crunches
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
Hanging leg raises
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Front squat
8 @ 50 kg
6 @ 70 kg
6 @ 105 kg
6 @ 105 kg
6 @ 105 kg
6 @ 105 kg
6 @ 105 kg
Deficit RDL
6 @ 125 kg
6 @ 125 kg
6 @ 125 kg
6 @ 125 kg
6 @ 125 kg
Leg press
8 @ 185 kg
8 @ 185 kg
8 @ 185 kg
8 @ 185 kg
8 @ 185 kg
Pulldowns
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
DB rows
10 @ 47.5 kg
10 @ 47.5 kg
10 @ 47.5 kg
10 @ 47.5 kg
Seated leg curls
10 @ '16'
10 @ '16'
10 @ '16'
10 @ '16'
Barbell curls
8 @ 55 kg
8 @ 55 kg
8 @ 55 kg
8 @ 55 kg
8 @ 55 kg
DB hammer curls
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
Standing calf raises
15 @ 75 kg
15 @ 75 kg
15 @ 75 kg
15 @ 75 kg
15 @ 75 kg
8 @ 50 kg
6 @ 70 kg
6 @ 105 kg
6 @ 105 kg
6 @ 105 kg
6 @ 105 kg
6 @ 105 kg
Deficit RDL
6 @ 125 kg
6 @ 125 kg
6 @ 125 kg
6 @ 125 kg
6 @ 125 kg
Leg press
8 @ 185 kg
8 @ 185 kg
8 @ 185 kg
8 @ 185 kg
8 @ 185 kg
Pulldowns
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
DB rows
10 @ 47.5 kg
10 @ 47.5 kg
10 @ 47.5 kg
10 @ 47.5 kg
Seated leg curls
10 @ '16'
10 @ '16'
10 @ '16'
10 @ '16'
Barbell curls
8 @ 55 kg
8 @ 55 kg
8 @ 55 kg
8 @ 55 kg
8 @ 55 kg
DB hammer curls
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
Standing calf raises
15 @ 75 kg
15 @ 75 kg
15 @ 75 kg
15 @ 75 kg
15 @ 75 kg
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Barbell incline benchpress
8 @ 50 kg
6 @ 70 kg
6 @ 92.5 kg
6 @ 92.5 kg
6 @ 92.5 kg
6 @ 92.5 kg
6 @ 92.5 kg
Military press
8 @ 65 kg
8 @ 65 kg
8 @ 65 kg
8 @ 65 kg
8 @ 65 kg
Dips
8 @ 27.5 kg
8 @ 27.5 kg
8 @ 27.5 kg
8 @ 27.5 kg
8 @ 27.5 kg
Decline flies
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
Close grip benchpress
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
Lateral raises
10 @ 17 kg
10 @ 17 kg
10 @ 17 kg
10 @ 17 kg
One-arm triceps extensions
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
High decline crunches
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
Hanging leg raises
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
8 @ 50 kg
6 @ 70 kg
6 @ 92.5 kg
6 @ 92.5 kg
6 @ 92.5 kg
6 @ 92.5 kg
6 @ 92.5 kg
Military press
8 @ 65 kg
8 @ 65 kg
8 @ 65 kg
8 @ 65 kg
8 @ 65 kg
Dips
8 @ 27.5 kg
8 @ 27.5 kg
8 @ 27.5 kg
8 @ 27.5 kg
8 @ 27.5 kg
Decline flies
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
Close grip benchpress
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg
Lateral raises
10 @ 17 kg
10 @ 17 kg
10 @ 17 kg
10 @ 17 kg
One-arm triceps extensions
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
High decline crunches
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
10 @ 9 kg
Hanging leg raises
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
10 @ 8 kg
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Front squat
8 @ 50 kg
6 @ 70 kg
6 @ 105 kg
6 @ 105 kg
6 @ 105 kg
6 @ 105 kg
6 @ 105 kg
Deficit RDL
6 @ 127.5 kg
6 @ 127.5 kg
6 @ 127.5 kg
6 @ 127.5 kg
6 @ 127.5 kg
Leg press
8 @ 190 kg
8 @ 190 kg
8 @ 190 kg
8 @ 190 kg
8 @ 190 kg
Pullups
8 @ BW
8 @ BW
8 @ BW
8 @ BW
8 @ BW
DB rows
10 @ 47.5 kg
10 @ 47.5 kg
10 @ 47.5 kg
10 @ 47.5 kg
Seated leg curls
10 @ '16'
10 @ '16'
10 @ '16'
10 @ '16'
Barbell curls
8 @ 55 kg
8 @ 55 kg
8 @ 55 kg
8 @ 55 kg
8 @ 55 kg
DB hammer curls
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
Standing calf raises
15 @ 75 kg
15 @ 75 kg
15 @ 75 kg
15 @ 75 kg
15 @ 75 kg
8 @ 50 kg
6 @ 70 kg
6 @ 105 kg
6 @ 105 kg
6 @ 105 kg
6 @ 105 kg
6 @ 105 kg
Deficit RDL
6 @ 127.5 kg
6 @ 127.5 kg
6 @ 127.5 kg
6 @ 127.5 kg
6 @ 127.5 kg
Leg press
8 @ 190 kg
8 @ 190 kg
8 @ 190 kg
8 @ 190 kg
8 @ 190 kg
Pullups
8 @ BW
8 @ BW
8 @ BW
8 @ BW
8 @ BW
DB rows
10 @ 47.5 kg
10 @ 47.5 kg
10 @ 47.5 kg
10 @ 47.5 kg
Seated leg curls
10 @ '16'
10 @ '16'
10 @ '16'
10 @ '16'
Barbell curls
8 @ 55 kg
8 @ 55 kg
8 @ 55 kg
8 @ 55 kg
8 @ 55 kg
DB hammer curls
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
Standing calf raises
15 @ 75 kg
15 @ 75 kg
15 @ 75 kg
15 @ 75 kg
15 @ 75 kg
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Barbell incline benchpress
8 @ 50 kg
6 @ 80 kg
4 @ 95 kg
4 @ 95 kg
4 @ 95 kg
4 @ 95 kg
4 @ 95 kg
Military press
6 @ 67.5 kg
6 @ 67.5 kg
6 @ 67.5 kg
6 @ 67.5 kg
6 @ 67.5 kg
Dips
6 @ 30 kg
6 @ 30 kg
6 @ 30 kg
6 @ 30 kg
6 @ 30 kg
Decline flies
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg
Close grip benchpress
6 @ 87.5 kg
6 @ 87.5 kg
6 @ 87.5 kg
6 @ 87.5 kg
6 @ 87.5 kg
Lateral raises
8 @ 18 kg
8 @ 18 kg
8 @ 18 kg
8 @ 18 kg
One-arm triceps extensions
8 @ 17 kg
8 @ 17 kg
8 @ 17 kg
8 @ 17 kg
High decline crunches
8 @ 10 kg
8 @ 10 kg
8 @ 10 kg
8 @ 10 kg
8 @ 10 kg
Hanging leg raises
8 @ 15 kg
8 @ 15 kg
8 @ 15 kg
8 @ 15 kg
8 @ 15 kg
8 @ 50 kg
6 @ 80 kg
4 @ 95 kg
4 @ 95 kg
4 @ 95 kg
4 @ 95 kg
4 @ 95 kg
Military press
6 @ 67.5 kg
6 @ 67.5 kg
6 @ 67.5 kg
6 @ 67.5 kg
6 @ 67.5 kg
Dips
6 @ 30 kg
6 @ 30 kg
6 @ 30 kg
6 @ 30 kg
6 @ 30 kg
Decline flies
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg
Close grip benchpress
6 @ 87.5 kg
6 @ 87.5 kg
6 @ 87.5 kg
6 @ 87.5 kg
6 @ 87.5 kg
Lateral raises
8 @ 18 kg
8 @ 18 kg
8 @ 18 kg
8 @ 18 kg
One-arm triceps extensions
8 @ 17 kg
8 @ 17 kg
8 @ 17 kg
8 @ 17 kg
High decline crunches
8 @ 10 kg
8 @ 10 kg
8 @ 10 kg
8 @ 10 kg
8 @ 10 kg
Hanging leg raises
8 @ 15 kg
8 @ 15 kg
8 @ 15 kg
8 @ 15 kg
8 @ 15 kg
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Front squat
8 @ 50 kg
6 @ 70 kg
4 @ 107.5 kg
4 @ 107.5 kg
4 @ 107.5 kg
4 @ 107.5 kg
4 @ 107.5 kg
Deficit RDL
4 @ 130 kg
4 @ 130 kg
4 @ 130 kg
4 @ 130 kg
4 @ 130 kg
Leg press
6 @ 192.5 kg
6 @ 192.5 kg
6 @ 192.5 kg
6 @ 192.5 kg
6 @ 192.5 kg
Pullups
6 @ 2.5 kg
6 @ 2.5 kg
6 @ 2.5 kg
6 @ 2.5 kg
6 @ 2.5 kg
DB rows
8 @ 50 kg
8 @ 50 kg
8 @ 50 kg
8 @ 50 kg
Seated leg curls
8 @ '17'
8 @ '17'
8 @ '17'
8 @ '17'
Barbell curls
6 @ 60 kg
6 @ 60 kg
6 @ 60 kg
6 @ 60 kg
6 @ 60 kg
DB hammer curls
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg
Standing calf raises
15 @ 80 kg
15 @ 80 kg
15 @ 80 kg
15 @ 80 kg
15 @ 80 kg
8 @ 50 kg
6 @ 70 kg
4 @ 107.5 kg
4 @ 107.5 kg
4 @ 107.5 kg
4 @ 107.5 kg
4 @ 107.5 kg
Deficit RDL
4 @ 130 kg
4 @ 130 kg
4 @ 130 kg
4 @ 130 kg
4 @ 130 kg
Leg press
6 @ 192.5 kg
6 @ 192.5 kg
6 @ 192.5 kg
6 @ 192.5 kg
6 @ 192.5 kg
Pullups
6 @ 2.5 kg
6 @ 2.5 kg
6 @ 2.5 kg
6 @ 2.5 kg
6 @ 2.5 kg
DB rows
8 @ 50 kg
8 @ 50 kg
8 @ 50 kg
8 @ 50 kg
Seated leg curls
8 @ '17'
8 @ '17'
8 @ '17'
8 @ '17'
Barbell curls
6 @ 60 kg
6 @ 60 kg
6 @ 60 kg
6 @ 60 kg
6 @ 60 kg
DB hammer curls
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg
Standing calf raises
15 @ 80 kg
15 @ 80 kg
15 @ 80 kg
15 @ 80 kg
15 @ 80 kg
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Barbell incline benchpress
8 @ 50 kg
6 @ 80 kg
4 @ 97.5 kg
4 @ 97.5 kg
4 @ 97.5 kg
4 @ 97.5 kg
4 @ 97.5 kg
Military press
6 @ 70 kg
6 @ 70 kg
6 @ 70 kg
6 @ 70 kg
6 @ 70 kg
Dips
6 @ 32.5 kg
6 @ 32.5 kg
6 @ 32.5 kg
6 @ 32.5 kg
6 @ 32.5 kg
Decline flies
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg
Close grip benchpress
6 @ 90 kg
6 @ 90 kg
6 @ 90 kg
6 @ 90 kg
6 @ 90 kg
Lateral raises
8 @ 18 kg
8 @ 18 kg
8 @ 18 kg
8 @ 18 kg
One-arm triceps extensions
8 @ 17 kg
8 @ 17 kg
8 @ 17 kg
8 @ 17 kg
High decline crunches
8 @ 10 kg
8 @ 10 kg
8 @ 10 kg
8 @ 10 kg
8 @ 10 kg
Hanging leg raises
8 @ 15 kg
8 @ 15 kg
8 @ 15 kg
8 @ 15 kg
8 @ 15 kg
8 @ 50 kg
6 @ 80 kg
4 @ 97.5 kg
4 @ 97.5 kg
4 @ 97.5 kg
4 @ 97.5 kg
4 @ 97.5 kg
Military press
6 @ 70 kg
6 @ 70 kg
6 @ 70 kg
6 @ 70 kg
6 @ 70 kg
Dips
6 @ 32.5 kg
6 @ 32.5 kg
6 @ 32.5 kg
6 @ 32.5 kg
6 @ 32.5 kg
Decline flies
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg
8 @ 22 kg
Close grip benchpress
6 @ 90 kg
6 @ 90 kg
6 @ 90 kg
6 @ 90 kg
6 @ 90 kg
Lateral raises
8 @ 18 kg
8 @ 18 kg
8 @ 18 kg
8 @ 18 kg
One-arm triceps extensions
8 @ 17 kg
8 @ 17 kg
8 @ 17 kg
8 @ 17 kg
High decline crunches
8 @ 10 kg
8 @ 10 kg
8 @ 10 kg
8 @ 10 kg
8 @ 10 kg
Hanging leg raises
8 @ 15 kg
8 @ 15 kg
8 @ 15 kg
8 @ 15 kg
8 @ 15 kg
-
- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Tillykke med dit nye job
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- Moderator
- Reputation point: 80
- Indlæg: 21945
- Tilmeldt: 9. jan 2005, 13:00
- Geografisk sted: Aalborg
- Træner her: Unifitness
- Styrkeliste
- - Bænkpres: 190.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
8800 skrev:Tillykke med dit nye job
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- Reputation point: 0
- Indlæg: 1585
- Tilmeldt: 13. jun 2008, 20:21
- Geografisk sted: Århus C
- Træner her: Ultimate Gym
- Styrkeliste
- - Bænkpres: 170.00
- - Squat: 205.00
- - Dødløft: 215.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Sørensen0 skrev:8800 skrev:Tillykke med dit nye job
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Er det bare en sabbatårs ting eller har du droppet tankerne om bank?
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- Moderator
- Reputation point: 80
- Indlæg: 21945
- Tilmeldt: 9. jan 2005, 13:00
- Geografisk sted: Aalborg
- Træner her: Unifitness
- Styrkeliste
- - Bænkpres: 190.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
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