Still going strong !

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

Benchpress
80 kg
4 sets 20, 20, 20, 20

Low Cable Crossover, no handle, strict
20kg
3 sets 12, 12, 12

Shoulder Press, Smith
40 kg
5 sets 5, 5, 5, 5, 5

Lateral Raise
12 kg
3 sets 6, 6, 6

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

Reverse-Grip Pulldowns
95 kg
3 sets 8, 8, 6

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

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

Seated Rows WG
75 kg
3 sets 12, 12, 10

T Raise
8 kg
3 sets 10, 10, 10

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

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

Benchpress 1/2 ROM
85 kg
4 sets 20, 20, 20, 20

Low Cable Crossover, no handle, strict
25 kg
3 sets 8, 8, 8

Shoulder Press, Smith
42.5 kg
5 sets 5, 5, 5, 5, 5

Lateral Raise
12 kg
3 sets 8, 8, 8

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

Reverse-Grip Pulldowns
100 kg
3 sets 6, 6, 6

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

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

Seated Rows WG
80 kg
3 sets 12, 10, 10

T Raise
8 kg
3 sets 10, 10, 10

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

Leg Press
170 kg
4 sets 6, 6, 6, 6

Leg Extensions
61 kg
3 sets 12, 12, 12

Seated Leg Curl
82 kg
3 sets 12, 12,

Calf Raise
60 kg
3 sets 15, 15, 15

Shrugs DB
45 kg
3 sets 10, 10, 10

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

Benchpress 1/2 ROM
87.5 kg
4 sets 20, 18, 16, 14

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

Shoulder Press, Smith
45 kg
5 sets 5, 5, 5, 5, 5

Lateral Raise
14 kg
3 sets 8, 8, 8

One Arm Press
15 kg
3 sets 12, 12, 12

Blandet triceps LOL ;p

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

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

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

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

Lidt til lænden

T Raise
8 kg
3 sets 10, 10, 10

Biceps
3x8 40 kg BB

I morges blev det til en mindre løbetur i Kbh, søerne.. Derefter ned i Gym på arbejdet og træne stængerne

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

Benchpress 1/2 ROM
90 kg
4 sets 15, 15, 15, 15

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

Shoulder Press, Smith
47.5 kg
5 sets 5, 5, 5, 5, 5

Lateral Raise
14 kg
3 sets 10, 10, 10

One Arm Press
20 kg
3 sets 12, 12, 12

Reverse-Grip Pulldowns
105 kg
3 sets 6, 6, 6

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

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

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

Lidt til lænden

T Raise
9 kg
3 sets 8, 8, 8

Løbetur i Kbh her til morgen, derefter en omgang leg extension / curls, Bulgarien Split Squat, biceps og triceps

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

Benchpress 1/2 ROM
92.5 akg
4 sets 15, 15, 15, 15

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

Shoulder Press, Smith
50 kg
5 sets 5, 5, 5, 5, 5

Lateral Raise
14 kg
3 sets 10, 10, 10

One Arm Press
22.5 kg
3 sets 12, 12, 12

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

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

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

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

Lidt til lænden

T Raise
9 kg
3 sets 10, 10, 10

Leg Press
200 kg
4 sets 6, 6, 6, 6

Leg Extensions
68 kg
3 sets 12, 12, 12

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

Bulgarien Split Squat
3 sets 10, 10, 10

Calf Raise
65 kg
3 sets 15, 15, 15

Shrugs DB
50 kg
3 sets 15, 12, 10

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

Benchpress 1/2 ROM
95 akg
4 sets 15, 15, 15, 15

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

Shoulder Press, Smith
52.5 kg
5 sets 5, 5, 5, 5, 5

Lateral Raise
14 kg
3 sets 12, 12, 12

One Arm Press
21.25 kg
3 sets 12, 12, 12

Reverse-Grip Pulldowns
110 kg
3 sets 6, 6, 6

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

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

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

Lidt til lænden

T Raise
9 kg
3 sets 12, 12, 12

Leg Press
210 kg
4 sets 6, 6, 6, 6

Leg Extensions
75 kg
3 sets 12, 12, 12

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

Bulgarien Split Squat
3 sets 10, 10, 10

Calf Raise
65 kg
3 sets 15, 15, 15

Shrugs DB
55 kg
3 sets 10, 10, 10

+ gunz

Incline DB Press
55 kg x 6
55 kg x 6
55 kg x 6

Benchpress 1/2 ROM
97.5 kg
4 sets 15, 15, 15, 15

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

Shoulder Press, Smith
55 kg
5 sets 5, 5, 5, 5, 5

Lateral Raise
16 kg
3 sets 6, 6, 6

One Arm Press
22.5 kg
3 sets 12, 12, 12

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

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

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

Wide-Grip Lat Pulldown, gervasport
80 kg
3 sets 12, 12, 12

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

Lidt til lænden

T Raise
10 kg
3 sets 8, 8, 8

Biceps
3x8 40 kg BB

Extension
Bulgarien splitsquat
Step ups

Bicepz
Tricepz

Kælderen på arbejde

Incline DB Press
37 kg 'ish
3 sets 10, 10, 10

Benchpress 1/2 ROM
100 kg
4 sets 15, 15, 15, 15

Low Cable Crossover, no handle, strict
25 kg
3 sets 10, 9, 8
(15 kg x 10)

Shoulder Press, Smith
57.5 kg
5 sets 3, 3, 3, 3, 3

Lateral Raise
16 kg
3 sets 8, 8, 8

One Arm Press
25 kg
3 sets 12, 12, 10

Reverse-Grip Pulldowns
115 kg
3 sets 6, 5, 5

One-Arm Dumbbell Row
65 kg
3 sets 6, 6, 8

Wide-Grip Lat Pulldown, gervasport
85 kg
3 sets 12, 10, 10

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

Lidt til lænden

T Raise
10 kg
3 sets 10, 10, 10

Leg Press
220 kg
4 sets 6, 6, 6, 6

Leg Extensions
82 kg
3 sets 12, 12, 12

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

Bulgarien Split Squat
3 sets 10, 10, 10

Calf Raise
70 kg
3 sets 15, 15, 15

Shrugs DB
55 kg
3 sets 10, 10, 10

3 x 6 @ 45 kg biceps BB curl
3 x 16 @ 22 kg biceps DB curl
3 x 12 @ 70 kg overhead extension
3 x 12 @ 20 kg triceps extension one arm

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

Benchpress 1/2 ROM
100 kg
4 sets 17, 16, 20, 15

Low Cable Crossover, no handle, strict
25 kg
3 sets 10, 9, 8

Shoulder Press, Smith
60 kg
5 sets 3, 3, 3, 3, 3

Lateral Raise
16 kg
3 sets 8, 8, 8

One Arm Press
25 kg
3 sets 12, 12, 12

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

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

Wide-Grip Lat Pulldown, gervasport
85 kg
3 sets 12, 12, 12

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

Lidt til lænden

T Raise
12 kg
3 sets 8, 8, 8

En ven har lokket mig til at prøve Kris Gethins DTP program i de næste 4 uger (programmet kan findes på bodybuilding.com)

Så efter et par dage syg ville jeg starte op, første træning idag. And what a workout XD haha OOH LAAARD !!
Det første tal er det antal jeg skal ta, det sidste er det antal jeg faktisk tog, med læggen tog jeg dem alle..

DTP Legs

Leg Press
50 @ 80 kg 50
40 @ 120 kg 35
30 @ 140 kg 25
20 @ 160 kg 16
10 @ 180 kg 10
10 @ 180 kg 10
20 @ 140 kg 20
30 @ 120 kg 27
40 @ 100 kg 35
50 @ 60 kg 45

Calf Press
40 @ 80 kg
30 @ 120 kg
20 @ 140 kg
10 @ 160 kg
10 @ 180 kg
10 @ 180 kg
10 @ 140 kg
20 @ 120 kg
30 @ 100 kg
40 @ 60 kg

Mave

Jeg har aldrig haft så mange doms som efter sidste træning, mine ben var ødelagte i 4 dage !! Pheew!
Jeg endte med at få ManFlu om torsdagen, så har først været oppe idag..

DTP Chest/Back
Incline Press DB / Rows Lats
30 - 20kg / 20kg
20 - 24kg / 22kg
10 - 30kg / 24kg
5 - 45kg / 26kg
5 - 45kg / 26kg

Bench Press DB / Rows Traps
5 - 30kg / 26kg
5 - 30kg / 26kg
10 - 28kg / 24kg
20 - 26kg / 20kg
30 - 24kg / 16kg

Jeg kunne godt ha smidt lidt mere på bryst, men mine Rows, puha de var tunge!!!

DTP Arms

Cable Curls / Overhead Extension
40 30kg / 36kg
30 36kg / 43kg
20 43kg / 50kg
10 50kg / 56kg
10 50kg / 63kg

BB Curls / Skull Crusher
10 25kg / 25kg
10 25kg / 25kg
20 22.5kg / 22.5kg
30 20kg / 20kg
40 (32)15kg / 15kg

DTP Shoulders / Upper Traps

Behind Neck Press / Upright BB Row
40 10kg / 15kg
30 15kg / 20kg
20 20kg / 25kg
15 25kg / 30kg
10 30kg / 35kg

Arnold DB Press / DB Shrugs
10 30kg / 60kg
15 26kg / 55kg
20 22kg / 50kg
30 18kg / 45kg
40 14kg / 26kg

Vi er pt igang med at grave ud til terrasse i haven, jeg tvivler på jeg ikke kommer til at klynke når jeg kommer igang med skovlen haha..

DTP Legs

Leg Press / Calf Press
50 @ 80 kg
40 @ 120 kg
30 @ 140 kg
20 @ 160 kg
10 @ 200 kg
10 @ 180 kg
20 @ 140 kg
30 @ 120 kg
40 @ 100 kg
50 @ 70 kg

Mave

Still going strong !

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