Still going strong !

Back and Biceps

Reverse-Grip Pulldowns
75 kg
3 sets 8, 8, 8

Hammer Smith Rows
55 kg
3 sets 10, 10, 10

One-Arm Dumbbell Row
45 kg
3 sets 15, 15,

Wide-Grip Lat Pulldown
60 kg
3 sets 10, 10, 10

Back Extension
BW
3 sets 15, 15, 15

Curls
22 kg
3 sets 20, 20, 20

Overhead Cable Curls
30 kg
3 sets 15, 15, 15

Legs and Shoulders Workout

Leg Extensions
89 kg
3 sets 12, 12, 12

Seated Leg Curl
102 kg
3 sets 12, 12, 12

Calf Press
184 kg
3 sets 12, 12, 12

Smith Machine Overhead Shoulder Press (behind the head)
35 kg
3 sets 10, 10, 10

Machine Shoulder (Military) Press (One-Arm)
33 kg
3 sets 12, 10, 10

Side Lateral Raise
10 kg
3 sets 8, 6, 8

Face pulls
65 kg
3 sets 10, 10, 10

Chest and Triceps

Incline Dumbell Press
45 kg
3 sets 12, 10, 10

Flat Bench Flyes
22 kg
3 sets 10, 10, 10

Dumbell Pullover
30 kg
3 sets 15, 15, 15

Low Cable Crossover
30 kg
4 sets 10, 8, 8

Overhead Triceps Extension
60 kg
3 sets 15, 12, 12

One arm reverse pulldown
25 kg
3 sets 10, 10, 8

Chest and Triceps

Incline Dumbell Press
50 kg
3 sets 8, 8, 8

Pec Deck
110 kg
3 sets 10, 10, 10

Dumbell Pullover
45 kg
3 sets 8, 8, 8

Low Cable Crossover
30 kg
4 sets 12, ?, 10

Skulder Press
44 kg
3 sets 12, 12, 12

Triceps pushdown
70 kg
3 sets 10, 10, 10

Legs, Back and Biceps Workouts

Leg Extensions
95 kg
3 sets 10, 10, 10

Seated Leg Curl
109 kg
3 sets 10, 10, 10

Calf Press
184 kg
3 sets 15, 15, 15

Reverse-Grip Pulldowns
80 kg
3 sets 8, 8, 8

Hammer Smith Rows
55 kg
3 sets 12, 12, 12

One-Arm Dumbbell Row
50 kg
3 sets 6, 6, 6

Wide-Grip Lat Pulldown
60 kg
3 sets 15, 15, 15

Curls
24 kg
3 sets 20, 20, 20

Chest, Shoulders and Triceps

Incline Dumbell Press
45 kg
3 sets 10, 10, 10

Dumbell Pullover
45 kg
3 sets 10, 10, 10

Low Cable Crossover, no handle, strict
10 kg
4 sets 10, 10, 10, 10

Pec Deck
110 kg
3 sets 12, 12, 12

Skulder Press
8 @ 44 kg
10 @ 33 kg
10 @ 33 kg

Lateral Raise
7 kg
3 sets 15, 10, 10

Tri superset
12 kg
3 sets 12, 12, 12

Back and Biceps Workouts

Reverse-Grip Pulldowns
85 kg
3 sets 8, 8, 8

One-Arm Dumbbell Row
50 kg
3 sets 8, 8, 8

Hammer Smith Rows
55 kg
3 sets 15, 15, 15

Wide-Grip Lat Pulldown
65 kg
3 sets 10, 10, 10

Curls
24 kg
3 sets 20, 20, 20

Legs and shoulders

Squat
3 @ 60 kg
3 @ 70 kg
3 @ 80 kg
3 @ 90 kg
3 @ 100 kg

Leg Extensions
95 kg
3 sets 12, 12, 12

Seated Leg Curl
109 kg
3 sets 12, 12, 12

Calf Press
184 kg
3 sets 20, 20, 20

Smith Machine Overhead Shoulder Press (behind the head)
40 kg
3 sets 8, 8, 8

Side Lateral Raise
8 kg
3 sets 10, 10, 10

Front delt raise
8 kg
3 sets 10, 8, 8

Face pulls
65 kg
3 sets 15, 15, 15

Shrugs DB
50 kg
3 sets 8, 8, 8

Chest and Triceps

Incline Dumbell Press
45 kg
3 sets 10, 10, 10

Dumbell Pullover
50 kg
3 sets 10, 10, 10

Low Cable Crossover, no handle, strict
10 kg
3 sets 12, 12, 12

Pec Deck
110 kg
3 sets 15, 15, 12

Triceps Overhead Extension
60 kg
3 sets 15, 15, 15

Back and Biceps Workouts

Reverse-Grip Pulldowns
90 kg
3 sets 8, 8, 8

One-Arm Dumbbell Row
55 kg
3 sets 6, 6, 6

Wide-Grip Lat Pulldown
65 kg
3 sets 15, 15, 15

Hammer Smith Rows
60 kg
3 sets 10, 12, 12

Curls
16 @ 26 kg
16 @ 24 kg
16 @ 22 kg

Overhead Cable Curls
30 kg
3 sets 15, 12, 12

Legs and shoulders

Squat
3 @ 65 kg
3 @ 75 kg
3 @ 85 kg
3 @ 95 kg
3 @ 105 kg

Leg Extensions
95 kg
3 sets 15, 15, 15

Seated Leg Curl
109 kg
3 sets 15, 15, 15

Calf Press
184 kg
3 sets 30, 25, 20

Smith Machine Overhead Shoulder Press (behind the head)
40 kg
3 sets 8, 8, 8

Side Lateral Raise
9 kg
3 sets 10, 10, 10

Front delt raise
8 kg
3 sets 10, 10, 10

Chest and Triceps

Incline Dumbell Press
50 kg
3 sets 8, 8, 8

Dumbell Pullover
50 kg
3 sets 10, 10, 10

Low Cable Crossover, no handle, strict
10 kg
3 sets 15, 15, 15

Pec Deck
110 kg
3 sets 15, 15, 15

One arm reverse pulldown
15 kg
3 sets 15, 15, 15

Triceps Overhead Extension
65 kg
3 sets 15, 13, 15

Triceps Pulldown
70 kg
3 sets 15, 15, 12

Back and Biceps Workouts

Reverse-Grip Pulldowns
90 kg
3 sets 8, 8, 8

One-Arm Dumbbell Row
55 kg
3 sets 8, 8, 8

Wide-Grip Lat Pulldown
70 kg
3 sets 12, 12, 10

Hammer Smith Rows
60 kg
3 sets 12, 12, 10

Curls
16 @ 26 kg
16 @ 24 kg
16 @ 22 kg

Overhead Cable Curls
30 kg
3 sets 12, 10, 10

Legs and shoulders

Squat
3 @ 60 kg
3 @ 70 kg
3 @ 80 kg
3 @ 90 kg
3 @ 100 kg
3 @ 100 kg
3 @ 100 kg

Leg Extensions
102 kg
3 sets 12, 12, 12

Seated Leg Curl
116 kg
3 sets 12, 12, 12

Seated Calf Press
60 kg
3 sets 15, 15, 15

Smith Machine Overhead Shoulder Press (behind the head)
45 kg
3 sets 6, 6, 6

Side Lateral Raise
9 kg
3 sets 10, 10, 10

Front delt raise
8 kg
3 sets 10, 10, 10

Face Pulls
65 kg
3 sets 10, 10, 10

Seated DB Shrugs
30 kg
3 sets 10, 10, 10

Chest and Triceps

Incline Dumbell Press
50 kg
3 sets 10, 10, 8

Low Cable Crossover, no handle, strict
15 kg
3 sets 12, 11, 11

Pec Deck
110 kg
3 sets 20, 15, 15

One arm reverse pulldown
20 kg
3 sets 15, 15, 15

Triceps Overhead Extension
65 kg
3 sets 15, 15, 12

D-Dag + 1
Puha, jeg troede aldrig jeg skulle komme ud af sengen i morges oven på alt den mad

Back and Biceps Workouts

Reverse-Grip Pulldowns
95 kg
3 sets 8, 7, 7

One-Arm Dumbbell Row
55 kg
3 sets 8, 8, 8

Wide-Grip Lat Pulldown
70 kg
3 sets 12, 12, 12

Hammer Smith Rows
60 kg
3 sets 10, 9, 8

Curls
16 @ 26 kg
16 @ 24 kg
16 @ 22 kg

Overhead Cable Curls
30 kg
3 sets 12, 12, 12

Glædelig Jul

Chest and Triceps

Incline Dumbell Press
50 kg
3 sets 10, 8, 8

Low Cable Crossover, no handle, strict
15 kg
3 sets 15, 12, 12

Bench Press
60 kg
Sets 20, 20, 20, 15, 15, 10

One arm reverse pulldown
25 kg
3 sets 15, 10, 10

Triceps Overhead Extension
60 kg
3 sets 15, 15, 15

Squat
5x5 80 kg

Dødløft
1x5 100 kg

Calf Raise
3 sets 15, 15, 15 @ 60 kg

One Arm Row
3 sets 10, 10, 8 @ 55 kg

Pull Ups (straps)
4 sets 10, 10, 8, 6

Cable Row
3 sets 10, 10, 10 @ 70 kg

Biceps Curl
16 @ 26 kg
16 @ 24 kg
16 @ 22 kg
16 @ 20 kg

Du er i grunden halv stærk. Solide DB Press!

Jo tak Thomas, vil prøve 60 kg næste gang..
Grundet mit arbejde bliver jeg for ustruktureret i min træning, men det fungere da

Hvis jeg så bare kunne spise mindre ;P

Incline DB Press
55 kg
3 sets 6, 8, 8

Benchpress
60 kg
20, 20, 20, 20, 20

Shoulder Press, Behind The Neck Smith
30 kg
5 sets 5, 5, 5, 5,

Lateral Raise
8 kg
3 sets 10, 10, 10

Overhead Triceps Extension
70 kg
3 sets 12, 12, 12

Front Squat
60 kg
5 sets 5, 5, 5, 5, 5

Rumænsk Dødløft
80 kg
3 sets 5, 5, 5

Calf Raise
65 kg
3 sets 15, 15, 15

One Arm Row
55 kg
3 sets 10, 10, 10

Pull Ups (straps)
4 sets 10, 10, 10, 6

Cable Row
75 kg
3 sets 10, 10, 10

Biceps Curl
16 @ 28 kg
16 @ 26 kg
16 @ 24 kg
16 @ 22 kg

Incline DB Press
55 kg
3 sets 8, 8, 8

Benchpress
60 kg
25, 25, 20, 25, 5

Shoulder Press, Behind The Neck Smith
32.5 kg
5 sets 5, 5, 5, 5,

Lateral Raise
10 kg
3 sets 8, 8, 8

Overhead Triceps Extension
70 kg
3 sets 12, 12, 12

Jeg mangler godt nok at få logget en ben/ryg træningen but Well Well...
Idag stod på en Fullbody da jeg kun har en fridag, mega fedt, mega godt!!

Fullbody

Front Squat
65 kg
5 sets 5, 5, 5, 5, 5

Incline DB Press
55 kg
3 sets 10, 10, 10

Rumænsk Dødløft
90 kg
3 sets 5, 5, 5

Shoulder Press, Behind The Neck Smith
35 kg
5 sets 5, 5, 5, 5, 5

Pull Ups (straps)
4 sets 10, 10, 10, 10

One Arm Row
60 kg
3 sets 5, 5, 5

Incline DB Press
60 kg x 5
60 kg x 5
55 kg x 8

Benchpress
70 kg
4 sets 20, 20, 20, 16

Low Cable Crossover, no handle, strict
15 kg
3 sets 10, 10, 10

Shoulder Press, Behind The Neck Smith
37.5 kg
5 sets 5, 5, 5, 5, 5

Lateral Raise
10 kg
3 sets 8, 8, 8

Overhead Triceps Extension
70 kg
3 sets 12, 12, 12

Front Squat
67.5 kg
5 sets 5, 5, 5, 5, 5

Rumænsk Dødløft
95 kg
1 sets 5

One Arm Row
60 kg
3 sets 6, 6, 6

Pull Ups
3 sets 8, 8, 8

Cable Row
80 kg
3 sets 12, 12, 12

Incline DB Press
50 kg x 8
50 kg x 8
50 kg x 8

Benchpress
70 kg
4 sets 20, 20, 20, 20

Low Cable Crossover, no handle, strict
15 kg
3 sets 12, 12, 12

Shoulder Press, Smith
35 kg
5 sets 5, 5, 5, 5, 5

Lateral Raise
10 kg
3 sets 8, 8, 8

Overhead Triceps Extension
70 kg
3 sets 12, 12, 12

Reverse-Grip Pulldowns
85 kg
3 sets 8, 8, 8

One-Arm Dumbbell Row
60 kg
3 sets 5, 5, 5

Wide-Grip Lat Pulldown
70 kg
3 sets 10, 10, 10

Seated Rows WG
70 kg
3 sets 10, 10, 10

T Raise
7 kg
3 sets 8, 8, 8

Curls
24 kg
4 sets 20, 16, 16, 14

Incline DB Press
50 kg x 10
50 kg x 10
50 kg x 10

Benchpress
75 kg
4 sets 20, 20, 20, 20

Low Cable Crossover, no handle, strict
20kg
3 sets 10, 10, 10

Shoulder Press, Smith
37.5 kg
5 sets 5, 5, 5, 5, 5

Lateral Raise
12 kg
3 sets 6, 6, 5

Overhead Triceps Extension
70 kg
3 sets 12, 12, 12

Reverse-Grip Pulldowns
90 kg
3 sets 8, 8, 8

One-Arm Dumbbell Row
55 kg
3 sets 10, 8, 8

Wide-Grip Lat Pulldown
75 kg
3 sets 12, 10, 10

Seated Rows WG
70 kg
3 sets 12, 12, 12

T Raise
7 kg
3 sets 10, 10, 10

Curls
24 kg
4 sets 20, 20, 16, 14

Still going strong !

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