Sørensen - VL i Performance Gym

Front squat
5 @ 20 kg
5 @ 50 kg
5 @ 70 kg
5 @ 90 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg

Overhead squat
8 @ 60 kg
8 @ 60 kg
8 @ 60 kg
8 @ 60 kg
8 @ 60 kg

Unilateral leg press
12 @ 100 kg
12 @ 100 kg
12 @ 100 kg
12 @ 100 kg
12 @ 100 kg

Dragonflags
10 @ BW
10 @ BW
10 @ BW

Seated calf raises -> Cables crunches
30 @ 80 kg -> 15 @ 30 kg
25 @ 80 kg -> 15 @ 30 kg
25 @ 80 kg -> 15 @ 30 kg
20 @ 80 kg -> 15 @ 30 kg
20 @ 80 kg -> 15 @ 30 kg

Barbell incline benchpress
5 @ 20 kg
5 @ 50 kg
5 @ 70 kg
5 @ 80 kg
5 @ 90 kg
5 @ 100 kg
5 @ 80 kg
5 @ 80 kg
5 @ 80 kg
5 @ 80 kg
5 @ 80 kg

DB skulderpres
10 @ 20 kg
10 @ 24 kg
8 @ 28 kg
8 @ 32 kg
8 @ 32 kg
8 @ 32 kg
12 @ 26 kg
12 @ 26 kg
12 @ 26 kg

Lateral raises
8 @ 18 kg
8 @ 18 kg
8 @ 18 kg
8 @ 18 kg
8 @ 18 kg

Dips
27 @ BW
20 @ BW
20 @ BW
20 @ BW
16 @ BW

Rackpulls - Fra 2 cm under knæ
5 @ 70 kg
5 @ 100 kg
5 @ 120 kg
5 @ 140 kg
5 @ 160 kg
5 @ 175 kg
8 @ 190 kg

Pulldowns, WG
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg

Pulldowns, CG
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg

Chestsupported machine rows
12 @ 25 kg
12 @ 25 kg
12 @ 25 kg
12 @ 25 kg
12 @ 25 kg

Secret exercise
10 @ 10 kg
10 @ 10 kg
10 @ 10 kg

Sørensen0 skrev:Rackpulls - Fra 2 cm under knæ
5 @ 70 kg
5 @ 100 kg
5 @ 120 kg
5 @ 140 kg
5 @ 160 kg
5 @ 175 kg
8 @ 190 kg

Cum at me brah

Pagels skrev:
Sørensen0 skrev:Rackpulls - Fra 2 cm under knæ
5 @ 70 kg
5 @ 100 kg
5 @ 120 kg
5 @ 140 kg
5 @ 160 kg
5 @ 175 kg
8 @ 190 kg

Cum at me brah

200 coming up!

Sørensen0 skrev:
Pagels skrev:
Sørensen0 skrev:Rackpulls - Fra 2 cm under knæ
5 @ 70 kg
5 @ 100 kg
5 @ 120 kg
5 @ 140 kg
5 @ 160 kg
5 @ 175 kg
8 @ 190 kg

Cum at me brah

200 coming up!

: 41799_69000706896_2051006_n.jpg (11.65 KiB) Vist 383 gange

OL squat
5 @ 20 kg
5 @ 50 kg
5 @ 70 kg
5 @ 90 kg
5 @ 110 kg
5 @ 130 kg
6 @ 140 kg
2 @ 150 kg
3 @ 130 kg
3 @ 130 kg
3 @ 130 kg

Overhead squat
5 @ 50 kg
5 @ 50 kg
5 @ 60 kg
5 @ 60 kg
5 @ 70 kg
5 @ 70 kg

Barbell step ups
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg

Seated leg curls
10 @ 170 kg
10 @ 170 kg
10 @ 170 kg
10 @ 170 kg
10 @ 170 kg

Hanging leg raises
10 @ BW
10 @ BW
10 @ BW
10 @ BW
10 @ BW

Seated barbell presses
5 @ 20 kg
5 @ 30 kg
5 @ 40 kg
5 @ 50 kg
5 @ 60 kg
3 @ 70 kg
6 @ 75 kg

Flat DB press
8 @ 40 kg
8 @ 40 kg
8 @ 40 kg
8 @ 40 kg
8 @ 40 kg

Incline barbell press
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg

Arnold presses
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg

Dips
15 @ BW
15 @ BW
15 @ BW
15 @ BW
15 @ BW

Front squat
5 @ 20 kg
5 @ 60 kg
5 @ 80 kg
5 @ 100 kg
5 @ 110 kg
5 @ 120 kg
3 @ 130 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg

Unilateral leg press
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg

Leg curls
10 @ 25 kg
10 @ 25 kg
10 @ 25 kg
10 @ 25 kg
10 @ 25 kg

Seated calf raises
25 @ 80 kg
25 @ 80 kg
25 @ 80 kg
25 @ 80 kg
25 @ 80 kg

Leg extensions -> Dragonflags
25 @ 60 kg -> 10 @ 10 kg
20 @ 70 kg -> 15 @ BW
15 @ 80 kg -> 15 @ BW

Træning fra tidligere i dag

Pull-ups
8 @ BW
8 @ BW
8 @ BW
8 @ BW
8 @ BW

Rumænsk dødløft
10 @ 50 kg
10 @ 70 kg
10 @ 90 kg
10 @ 110 kg
10 @ 120 kg
10 @ 130 kg
10 @ 110 kg

Chin-ups
8 @ BW
8 @ BW
8 @ BW

Pulldowns, BTN
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg

Bent over DB rows
12 @ 30 kg
12 @ 30 kg
12 @ 30 kg
12 @ 30 kg
12 @ 30 kg

Concentrations curls
8 @ 14 kg
8 @ 14 kg
8 @ 14 kg
10 @ 12 kg
10 @ 12 kg
10 @ 12 kg

Rear delt machine rows
20 @ 55 kg
20 @ 55 kg
20 @ 55 kg

Barbell benchpress
5 @ 20 kg
5 @ 50 kg
5 @ 70 kg
5 @ 90 kg
5 @ 100 kg
5 @ 110 kg
3 @ 115 kg
4 @ 125 kg + 1 @ 125 med hjælp fra spotter
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg

Standing DB press
8 @ 24 kg
8 @ 24 kg
8 @ 24 kg
8 @ 24 kg
8 @ 24 kg

Incline DB press
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

Seated lateral raises
15 @ 10 kg
15 @ 10 kg
15 @ 10 kg

Cable flies
15 @ 20 kg
15 @ 20 kg
15 @ 20 kg

Dips
15 @ BW
15 @ BW
15 @ BW
15 @ BW
15 @ BW

One arm triceps extensions Skiftevis UH og OH, uden pause
10 @ 15 kg
8 @ 15 kg
10 @ 10 kg
8 @ 10 kg
10 @ 10 kg
8 @ 10 kg

What a OH squat today!

OL squat
5 @ 20 kg
5 @ 50 kg
5 @ 70 kg
5 @ 90 kg
3 @ 110 kg
3 @ 130 kg
1 @ 140 kg
1 @ 142.5 kg
1 @ 145 kg
1 @ 147.5 kg
1 @ 150 kg

Overhead squat
5 @ 20 kg
5 @ 40 kg
5 @ 50 kg
5 @ 60 kg
5 @ 70 kg
5 @ 80 kg
1 @ 90 kg
2 @ 100 kg

Step ups
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

Dødløft
5 @ 50 kg
5 @ 70 kg
5 @ 90 kg
5 @ 110 kg
5 @ 130 kg
5 @ 150 kg
3 @ 165 kg
5 @ 180 kg

Chin-ups
8 @ BW
8 @ BW
8 @ BW

Pulldowns
8 @ 75 kg
8 @ 75 kg
8 @ 75 kg
8 @ 60 kg - BTN
8 @ 60 kg - BTN
8 @ 60 kg - BTN

Chestsupported DB rows
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

Hyperextensions -> Rear delt machine rows
15 @ BW -> 50 @ 25 kg
15 @ BW -> 25 @ 40 kg
15 @ BW -> 20 @ 45 kg

Barbell curls
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
8 @ 45 kg
8 @ 45 kg

Barbell benchpress
5 @ 20 kg
5 @ 50 kg
5 @ 70 kg
5 @ 90 kg
3 @ 100 kg
3 @ 110 kg
5 @ 120 kg
4 @ 120 kg
3 @ 120 kg
5 @ 115 kg - Board
5 @ 115 kg - Board
5 @ 115 kg - Board
10 @ 90 kg
10 @ 90 kg
10 @ 90 kg

Incline DB press
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

Tricpes pushdowns
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

Cable laterals -> One-arm press
15 @ 10 kg -> 10 @ 15 kg
10 @ 10 kg -> 10 @ 15 kg
10 @ 10 kg -> 10 @ 15 kg

Dips - You go, i go
10 @ BW
10 @ BW
10 @ BW

Unilateral leg press
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg

Hanging leg raises
10 @ BW
10 @ BW
10 @ BW

Front squat
8 @ 85 kg
8 @ 85 kg
8 @ 85 kg

Pull-ups
8 @ BW
8 @ BW
8 @ BW

Hammergrip pulldowns
10 @ 75 kg
10 @ 75 kg
10 @ 75 kg
10 @ 75 kg
10 @ 75 kg

Yates rows
10 @ 60 kg
10 @ 80 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg

DB rows
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg

RDL -> UH pulldowns
10 @ 110 kg -> 10 @ 60 kg
10 @ 110 kg -> 10 @ 60 kg
10 @ 110 kg -> 10 @ 60 kg

Facepulls
20 @ 30 kg
20 @ 30 kg
20 @ 30 kg

Concentrations curls
8 @ 14 kg
8 @ 14 kg
10 @ 12 kg
10 @ 12 kg
12 @ 10 kg
12 @ 10 kg

Barbell benchpress
5 @ 60 kg
5 @ 80 kg
5 @ 100 kg
5 @ 110 kg
3 @ 120 kg
3 @ 120 kg
3 @ 120 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg

DB incline benchpress
6 @ 40 kg
6 @ 40 kg
6 @ 40 kg
6 @ 40 kg
6 @ 40 kg

BTN smith press
10 @ 40 kg
8 @ 50 kg
8 @ 50 kg
8 @ 50 kg
10 @ 40 kg
10 @ 40 kg

+ lidt lal

OL squat
5 @ 20 kg
5 @ 60 kg
5 @ 80 kg
5 @ 100 kg
5 @ 120 kg
5 @ 130 kg
3 @ 140 kg
3 @ 140 kg
3 @ 140 kg

Overhead squat
5 @ 20 kg
5 @ 40 kg
5 @ 60 kg
5 @ 70 kg
5 @ 70 kg
5 @ 70 kg

Leg press
20 @ 200 kg
20 @ 200 kg
20 @ 200 kg

Træning fra i fredags

Pulldowns
10 @ 75 kg
10 @ 75 kg
10 @ 75 kg
10 @ 75 kg
10 @ 75 kg
10 @ 75 kg
10 @ 75 kg
10 @ 75 kg
10 @ 75 kg
10 @ 75 kg
10 @ 75 kg
10 @ 75 kg
10 @ 75 kg
10 @ 75 kg
10 @ 75 kg
10 @ 75 kg

DB rows
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg

Hyperextensions
15 @ BW
15 @ BW
15 @ BW
15 @ BW
15 @ BW

Cable curls
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg

Træning fra i dag

Barbell benchpress
5 @ 60 kg
5 @ 80 kg
5 @ 100 kg
5 @ 107.5 kg
5 @ 115 kg
5 @ 115 kg
5 @ 115 kg
5 @ 115 kg
5 @ 115 kg

Seated barbell press
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg

DB incline press
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

Seated lateral raises
10 @ 12 kg
10 @ 12 kg
10 @ 12 kg
10 @ 12 kg
10 @ 12 kg

Dips
15 @ BW
15 @ BW
15 @ BW

Triceps pushdowns
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg

OL squat
5 @ 20 kg
5 @ 50 kg
5 @ 70 kg
5 @ 90 kg
5 @ 110 kg
5 @ 130 kg
5 @ 130 kg
5 @ 130 kg
5 @ 130 kg
5 @ 130 kg

Front squat
5 @ 90 kg
5 @ 90 kg
5 @ 90 kg
5 @ 90 kg
5 @ 90 kg

Overhead squat
5 @ 70 kg
5 @ 70 kg
5 @ 70 kg
5 @ 70 kg
5 @ 70 kg

Dødløft
5 @ 60 kg
5 @ 90 kg
3 @ 110 kg
3 @ 130 kg
1 @ 150 kg
1 @ 170 kg
1 @ 180 kg
1 @ 190 kg
1 @ 200 kg
1 @ 160 kg

Pull-ups
12 @ BW
10 @ BW
8 @ BW
8 @ BW
8 @ BW

Yates rows
8 @ 70 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg
8 @ 90 kg

Facepulls
20 @ 30 kg
15 @ 40 kg
10 @ 50 kg
15 @ 40 kg
20 @ 30 kg

Seated DB curls
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg

Træning fra i torsdags!

Military press
5 @ 20 kg
5 @ 40 kg
5 @ 50 kg
5 @ 60 kg
5 @ 70 kg
5 @ 70 kg
5 @ 70 kg
5 @ 70 kg
5 @ 70 kg

Incline DB press
5 @ 40 kg
5 @ 40 kg
5 @ 40 kg
5 @ 40 kg
5 @ 40 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

Incline cable flies
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg

Dips
15 @ BW
15 @ BW
15 @ BW

Træning fra i fredags!

OL squat
5 @ 20 kg
5 @ 50 kg
5 @ 70 kg
5 @ 90 kg
5 @ 100 kg
5 @ 110 kg
5 @ 120 kg
5 @ 130 kg
3 @ 140 kg
3 @ 145 kg
1 @ 150 kg
3 @ 140 kg
5 @ 120 kg
5 @ 120 kg
5 @ 120 kg
5 @ 120 kg
5 @ 120 kg

Træning fra mandag!

OL squat
5 @ 20 kg
5 @ 50 kg
5 @ 70 kg
5 @ 90 kg
5 @ 110 kg
5 @ 130 kg
5 @ 130 kg
5 @ 130 kg
5 @ 130 kg
5 @ 130 kg
5 @ 130 kg

Military press
6 @ 50 kg
6 @ 70 kg
6 @ 70 kg
6 @ 70 kg
10 @ 50 kg
10 @ 50 kg
10 @ 50 kg

Seated lateral raises
10 @ 14 kg
10 @ 14 kg
10 @ 14 kg
10 @ 14 kg
10 @ 14 kg

Overhead squat
5 @ 20 kg
5 @ 40 kg
5 @ 50 kg
5 @ 60 kg
5 @ 70 kg
3 @ 80 kg

Unilateral leg press
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg

Træning fra tirsdag!

Pull-ups
10 @ BW
10 @ BW
10 @ BW
10 @ BW
10 @ BW

Dødløft
5 @ 60 kg
5 @ 80 kg
5 @ 110 kg
5 @ 130 kg
5 @ 150 kg
5 @ 150 kg
5 @ 150 kg
5 @ 150 kg
5 @ 150 kg

Yates rows
8 @ 60 kg
8 @ 90 kg
8 @ 90 kg
5 @ 110 kg
5 @ 110 kg
5 @ 110 kg

Pulldowns
8 @ 90 kg
6 @ 100 kg
6 @ 110 kg
5 @ 120 kg
8 @ 100 kg

Facepulls
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg
15 @ 40 kg

Cable curls
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

Barbell benchpress
5 @ 20 kg
5 @ 60 kg
5 @ 80 kg
5 @ 100 kg
5 @ 110 kg
5 @ 120 kg
4 @ 120 kg
4 @ 120 kg
10 @ 100 kg
8 @ 100 kg
6 @ 100 kg

DB incline benchpress
5 @ 40 kg
5 @ 40 kg
5 @ 40 kg
5 @ 40 kg
5 @ 40 kg

Incline flies
10 @ 12 kg
10 @ 12 kg
10 @ 12 kg
10 @ 12 kg
10 @ 12 kg

Dips
18 @ BW
15 @ BW
15 @ BW
12 @ BW
12 @ BW

Reverse grip cable pushdowns
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg

Let ben dag

Front squat
5 @ 20 kg
5 @ 50 kg
5 @ 70 kg
5 @ 90 kg
5 @ 110 kg
5 @ 110 kg
5 @ 110 kg

OL squat
3 @ 140 kg
3 @ 140 kg
3 @ 140 kg

Overhead squat
5 @ 60 kg
5 @ 60 kg
5 @ 60 kg

Leg press
10 @ 200 kg
10 @ 200 kg
10 @ 300 kg
10 @ 200 kg
10 @ 200 kg

Leg curls
10 @ 150 kg
10 @ 150 kg
10 @ 150 kg

Evil wheel
15 @ BW
15 @ BW
15 @ BW

Update?

8800 skrev:Update?

Træner skam stadig, får bare ikke logget på grund af manglene motivation.
Har cuttet lidt ned, så jeg ender på en 92 kilo cirka her om to uger, hvor efter den står på lidt bulk igen.
I bænken har jeg fået 1x140 og 3x130. 3x160 i OL squat, og 1x200 kg i dødløft, så er i hvert fald ikke blevet svagere, og guns ligger på de cirka 42 cm

Sørensen - VL i Performance Gym

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