Do you even lift? If not, follow these steps and you too can have a naty physique, and get all the grills like me.

1. Read the sticky

2. Do SS + GOMAD

3. GOTTA EAT BIG TO GET BIG CMON

4. Squatz and Oatz = Huge gainz

5. Gultes for the sloots

6. Always follow the advice of the natty king, including skateboard squats. Scooby, please come back to /fit/.

7. If you are a girl, pls be in london

8. Are you an archeaologist? Because I have a large bone that needs examining.

9. tfw no bearmode boyfriend. No homo.

10. Crossfit; not even once

11. Use proper form or you will be taking a trip to snap city

12. Manlets, when will they ever learn?

Lastly, To the person that disliked this video immediately after it was posted; Jeff I know its you. Your deadlift form is whack. Le cookies are ready bitch. Jeff pls go.

Aask Open RAW 2013

Squat
120 kg (3 - 0)
135 kg (3 - 0)
140 kg (3 - 0)

Bench press - with stop, wide grip
70 kg (1 - 2)
80 kg (3 - 0)
87.5 kg (3 - 0)

Deadlift - classic
135 kg (3 - 0)
150 kg (3 - 0)
160 kg (3 - 0)

Statistics
387.5 kg Total
250.59625 wilks points
Class -93 Sub-Junior (Raw)
87.8kg

Squat: +5 PR
Bench press - with stop, wide grip: +7.5 PR
Deadlift - classic: +10 PR

22/05/2013
Onsdag

Squat - on box with stop, slow down*
80 kg x 3
80 kg x 3
80 kg x 3
80 kg x 3

Bench press - with stop, wide grip
60 kg x 6
60 kg x 6
60 kg x 6
60 kg x 6
60 kg x 6
60 kg x 6

Glute ham raise*
1 Repetition

Back - one arm dumbbell rows
32 kg x 8
32 kg x 8
32 kg x 8
32 kg x 8

Back - lat pulldowns front
40 kg x 15
40 kg x 15
60 kg x 12
60 kg x 12
70 kg x 10
70 kg x 10
60 kg x 10
40 kg x 10
40 kg x 10

Statistics
9584 Kg
185 Reps
24 Set

*Squat - On box with stop, slow down: 5 sekunders excentrisk fase.

*Glute ham raises: Support af 1 rød elastik.

24/05/2013
Fredag

Squat
100 kg x 6
100 kg x 6
100 kg x 6
100 kg x 6
100 kg x 6
100 kg x 6

Bench press - without stop, close grip
60 kg x 4
60 kg x 4
60 kg x 4
60 kg x 4
60 kg x 4

Deadlift - classic
110 kg x 4
110 kg x 4
110 kg x 4
110 kg x 4
110 kg x 4

Shoulders - standing front press
26 kg x 8 (Super set 1)
26 kg x 8 (Super set 2)
26 kg x 8 (Super set 3)
26 kg x 8 (Super set 4)

Back - lat pulldowns front
55 kg x 8 (Super set 1)
55 kg x 8 (Super set 2)
55 kg x 8 (Super set 3)
55 kg x 8 (Super set 4)

Back - face pull
20 kg x 8
20 kg x 8
20 kg x 8
20 kg x 8

Shoulders - forward bending lateral raise
10 kg + 10 kg x 8
10 kg + 10 kg x 8
10 kg + 10 kg x 8

Abs - side crunch
26 kg x 15
26 kg x 15
26 kg x 15

Statistics
11882 Kg
241 Reps
34 Set

Hvornår skal du bodybuilde, Peter?

Ratz skrev:Hvornår skal du bodybuilde, Peter?

Når jeg er stærk...

25/05/2013
Lørdag

Squat - with stop*
100 kg x 3
100 kg x 3
100 kg x 3
100 kg x 3
100 kg x 3

Bench press - slow down, wide grip*
55 kg x 4
55 kg x 4
55 kg x 4
55 kg x 4
55 kg x 4

Deadlift - classic
120 kg x 4 10 kg up from pb on same repetition count! 10 kg up from pb regardless of repetition!
120 kg x 4 10 kg up from pb on same repetition count! 10 kg up from pb regardless of repetition!
120 kg x 4 10 kg up from pb on same repetition count! 10 kg up from pb regardless of repetition!
120 kg x 4 10 kg up from pb on same repetition count! 10 kg up from pb regardless of repetition!
120 kg x 4 10 kg up from pb on same repetition count! 10 kg up from pb regardless of repetition!

Back - lat pulldowns front*
50 kg x 10
50 kg x 10
50 kg x 10
50 kg x 10

Triceps - push down with rope
20 kg x 6
20 kg x 6
20 kg x 6
20 kg x 6

Legs - bulgarian lunges
8 kg + 8 kg x 10
8 kg + 8 kg x 10
8 kg + 8 kg x 10

Forearms - reverse curl
18 kg x 10
18 kg x 10
18 kg x 10

Plank*
1 Repetition
1 Repetition
1 Repetition

Statistics
8500 Kg
182 Reps
32 Set

*Squat - With stop: 2 sekunders pause i bunden.

*Bench press - Slow down, wide grip: 4 sekunders excentrisk fase.

*Back - Lat pulldowns front: 2 sekunders hold i bunden.

*Plank: 30 sekunder.

27/05/2013
Mandag

Squat - on box with stop, slow down*
85 kg x 3 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
85 kg x 3 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
85 kg x 3 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
85 kg x 3 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
85 kg x 3 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!

Bench press - with stop, wide grip
65 kg x 6 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
65 kg x 6 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
65 kg x 6 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
65 kg x 6 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
65 kg x 6 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
65 kg x 6 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!

Glute ham raise*
8 Repetitions 7 repetitions up from pb on this weight!
8 Repetitions 7 repetitions up from pb on this weight!
8 Repetitions 7 repetitions up from pb on this weight!
8 Repetitions 7 repetitions up from pb on this weight!
8 Repetitions 7 repetitions up from pb on this weight!

Back - lats rowing on bench with barbell
35 kg x 10
35 kg x 10
35 kg x 10
35 kg x 10
35 kg x 10

Squat - hacksquat machine*
40 kg x 10
40 kg x 10
40 kg x 10

Biceps - dumbbell hammer curl*
14 kg + 14 kg x 8 (Super set 1)
14 kg + 14 kg x 8 (Super set 2)
14 kg + 14 kg x 8 (Super set 3)
14 kg + 14 kg x 8 (Super set 4)

Triceps - push down with rope
20 kg x 8 (Super set 1) 2 repetitions up from pb on this weight!
20 kg x 8 (Super set 2) 2 repetitions up from pb on this weight!
20 kg x 8 (Super set 3) 2 repetitions up from pb on this weight!
20 kg x 8 (Super set 4) 2 repetitions up from pb on this weight!

Abs - crunch in decline bench
10 Repetitions
10 Repetitions
10 Repetitions

Statistics
8101 Kg
265 Reps
35 Set

*Squat - on box with stop, slow down: 5 sekunders excentrisk fase.

*Glute ham raise: Support af 1 rød elastik.

*Squat - hacksquat machine: 3 sekunders excentrisk fase, 1 sekunds pause i bunden, 3 sekunders concentrisk fase.

*Biceps - dumbbell hammer curls: Synkroniske reps.

Squat - on box with stop, slow down: 5 sekunders excentrisk fase.

29/05/2013
Onsdag

Squat
105 kg x 6 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
105 kg x 6 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
105 kg x 6 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
105 kg x 6 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
105 kg x 6 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!

Bench press - without stop, close grip
65 kg x 4 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
65 kg x 4 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
65 kg x 4 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
65 kg x 4 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
65 kg x 4 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!

Deadlift - classic, slow down with stop at the bottom
112.5 kg x 4
112.5 kg x 4
112.5 kg x 4
112.5 kg x 4
112.5 kg x 4

Chin up
6 Repetitions
6 Repetitions
6 Repetitions
6 Repetitions

Shoulders - standing front press
28.5 kg x 8 (Super set 1) 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!
28.5 kg x 8 (Super set 2) 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!
28.5 kg x 8 (Super set 3) 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!
28.5 kg x 8 (Super set 4) 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!

Back - face pull
20 kg x 10 (Super set 1) 2 repetitions up from pb on this weight!
20 kg x 10 (Super set 2) 2 repetitions up from pb on this weight!
20 kg x 10 (Super set 3) 2 repetitions up from pb on this weight!
20 kg x 10 (Super set 4) 2 repetitions up from pb on this weight!

Abs - side crunch
29.5 kg x 12 3.5 kg up from pb regardless of repetition!
29.5 kg x 12 3.5 kg up from pb regardless of repetition!
29.5 kg x 12 3.5 kg up from pb regardless of repetition!
29.5 kg x 12 3.5 kg up from pb regardless of repetition!

Statistics
9828 Kg
214 Reps
31 Set

Squat

31/05/2013
Fredag

Squat - with stop*
105 kg x 3 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
105 kg x 3 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
105 kg x 3 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
105 kg x 3 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
105 kg x 3 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!

Bench press - slow down, wide grip*
57.5 kg x 4 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!
57.5 kg x 4 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!
57.5 kg x 4 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!
57.5 kg x 4 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!
57.5 kg x 4 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!

Deadlift - classic
125 kg x 4 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
125 kg x 4 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
125 kg x 4 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
125 kg x 4 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!
125 kg x 4 5 kg up from pb on same repetition count! 5 kg up from pb regardless of repetition!

Back - lat pulldowns front
60 kg x 8 5 kg up from pb on same repetition count!
60 kg x 8 5 kg up from pb on same repetition count!
60 kg x 8 5 kg up from pb on same repetition count!
60 kg x 8 5 kg up from pb on same repetition count!

Triceps - push down with rope
20 kg x 10 2 repetitions up from pb on this weight!
20 kg x 10 2 repetitions up from pb on this weight!
20 kg x 10 2 repetitions up from pb on this weight!
20 kg x 10 2 repetitions up from pb on this weight!

Legs - bulgarian lunges
7 kg + 7 kg x 10
7 kg + 7 kg x 10
7 kg + 7 kg x 10

Forearms - reverse curl
20.5 kg x 10 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!
20.5 kg x 10 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!
20.5 kg x 10 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!
20.5 kg x 10 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!

Plank*
1 Repetition Tie of pb!
1 Repetition Tie of pb!
1 Repetition Tie of pb!

Statistics
9185 Kg
200 Reps
33 Set

*Squat - With stop: 2 sekunders pause i bunden.

*Bench press - Slow down, wide grip: 4 sekunders excentrisk fase.

*Plank: 35 sekunders hold.

01/06/2013
Lørdag

Diskopumpning.

Sådan har ugens vigtigste træning ikke fortjent at blive logget.

Ratz skrev:Sådan har ugens vigtigste træning ikke fortjent at blive logget.

Jeg kan vitterligt ikke huske hvad jeg lavede med hvilke vægte, så det måtte bare blive pakket ned i ordet "diskopumpning" .

03/06/2013
Mandag

Squat
112.5 kg x 6 7.5 kg up from pb on same repetition count! 7.5 kg up from pb regardless of repetition!
112.5 kg x 6 7.5 kg up from pb on same repetition count! 7.5 kg up from pb regardless of repetition!
112.5 kg x 6 7.5 kg up from pb on same repetition count! 7.5 kg up from pb regardless of repetition!
112.5 kg x 6 7.5 kg up from pb on same repetition count! 7.5 kg up from pb regardless of repetition!

Bench press - without stop, close grip
67.5 kg x 4 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!
67.5 kg x 4 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!
67.5 kg x 4 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!
67.5 kg x 4 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!

Deadlift - classic, slow down with stop at the bottom
115 kg x 4 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!
115 kg x 4 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!
115 kg x 4 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!
115 kg x 4 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!
115 kg x 4 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!

Chin up
6 Repetitions Tie of pb!
6 Repetitions Tie of pb!
6 Repetitions Tie of pb!
6 Repetitions Tie of pb!

Shoulders - standing front press
31 kg x 8 (Super set 1) 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!
31 kg x 8 (Super set 2) 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!
31 kg x 8 (Super set 3) 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!
31 kg x 8 (Super set 4) 2.5 kg up from pb on same repetition count! 2.5 kg up from pb regardless of repetition!

Back - face pull
20 kg x 10 (Super set 1) Tie of pb!
20 kg x 10 (Super set 2) Tie of pb!
20 kg x 10 (Super set 3) Tie of pb!
20 kg x 10 (Super set 4) Tie of pb!

Abs - side crunch
29.5 kg x 12 Tie of pb!
29.5 kg x 12 Tie of pb!
29.5 kg x 12 Tie of pb!
29.5 kg x 12 Tie of pb!

Statistics
9288 Kg
204 Reps
29 Set

Hvor langt tid har du trænet ?

andreas7074 skrev:Hvor langt tid har du trænet ?

Jeg lollede rundt i Fitness World i ca. et år, og så har jeg derefter trænet i Aarhus Athlet Klub i næsten et år nu .

Adin skrev:

andreas7074 skrev:Hvor langt tid har du trænet ?

Jeg lollede rundt i Fitness World i ca. et år, og så har jeg derefter trænet i Aarhus Athlet Klub i næsten et år nu .

Spændende Stærk squat!

andreas7074 skrev:

Adin skrev:

andreas7074 skrev:Hvor langt tid har du trænet ?

Jeg lollede rundt i Fitness World i ca. et år, og så har jeg derefter trænet i Aarhus Athlet Klub i næsten et år nu .

Spændende Stærk squat!

Tak Kan vidst kun sige i lige måde; din video af 140 kg ser meget mere overskudsagtig ud end min egen .

Adin skrev:

andreas7074 skrev:

Adin skrev:

andreas7074 skrev:Hvor langt tid har du trænet ?

Jeg lollede rundt i Fitness World i ca. et år, og så har jeg derefter trænet i Aarhus Athlet Klub i næsten et år nu .

Spændende Stærk squat!

Tak Kan vidst kun sige i lige måde; din video af 140 kg ser meget mere overskudsagtig ud end min egen .

Hehehe Havde kørt en 140'er inden den på videoen også, men på vej op fik jeg overbalance og trådte et skridt foran med venstre fod, så jeg ville have en mere, hvor det blev godkendt!

07/06/2013
Fredag

Squat
120 kg x 6 7.5 kg up from pb on same repetition count! 7.5 kg up from pb regardless of repetition!

Bench press - with stop, wide grip
71 kg x 6 6 kg up from pb on same repetition count! 6 kg up from pb regardless of repetition!
71 kg x 6 6 kg up from pb on same repetition count! 6 kg up from pb regardless of repetition!
71 kg x 6 6 kg up from pb on same repetition count! 6 kg up from pb regardless of repetition!
71 kg x 6 6 kg up from pb on same repetition count! 6 kg up from pb regardless of repetition!

Deadlift - classic
140 kg x 6 15 kg up from pb regardless of repetition!

Shoulders - standing front press
50 kg x 4 19 kg up from pb regardless of repetition!
50 kg x 4 19 kg up from pb regardless of repetition!
50 kg x 4 19 kg up from pb regardless of repetition!
50 kg x 3 19 kg up from pb regardless of repetition!

Back - lat pulldowns front
60 kg x 8 (Super set 1)
60 kg x 8 (Super set 2)
60 kg x 8 (Super set 3)
60 kg x 8 (Super set 4)

Shoulders - lateral raise
8kg + 8kg x 8 (Super set 1)
8kg + 8kg x 8 (Super set 2)
8kg + 8kg x 8 (Super set 3)
8kg + 8kg x 8 (Super set 4)

Statistics
6446 Kg
115 Reps
18 Set

Squat


Deadlift - classic

Du siger at du er den yngste squatter, hvor gammel er du?

toto_G4M3R skrev:Du siger at du er den yngste squatter, hvor gammel er du?

Jeg er 17 år gammel .

Godt løftet i dag, Pete.

10/06/2013
Mandag

Squat
50 kg x 2
50 kg x 2
50 kg x 2
50 kg x 2
50 kg x 2
50 kg x 2
50 kg x 2
50 kg x 2
50 kg x 2
50 kg x 2
50 kg x 2
50 kg x 2
50 kg x 2
50 kg x 2
50 kg x 2
50 kg x 2
50 kg x 2
50 kg x 2
50 kg x 2
50 kg x 2

Bench press - with stop, wide grip
80 kg x 6 9 kg up from pb on same repetition count! 9 kg up from pb regardless of repetition!

Bench press - with dumbbells
24 kg + 24 kg x 12
24 kg + 24 kg x 12
24 kg + 24 kg x 12
24 kg + 24 kg x 12

Flyes with dumbbells (flat bench)
10 kg + 10 kg x 10
10 kg + 10 kg x 10
10 kg + 10 kg x 10

Back - lats rowing on bench with barbell
60 kg x 6 25 kg up from pb regardless of repetition!
60 kg x 6 25 kg up from pb regardless of repetition!
60 kg x 6 25 kg up from pb regardless of repetition!
60 kg x 6 25 kg up from pb regardless of repetition!
60 kg x 6 25 kg up from pb regardless of repetition!
60 kg x 6 25 kg up from pb regardless of repetition!

Shoulders - standing front press
40 kg x 6
40 kg x 6
40 kg x 6
40 kg x 6

Shoulders - lateral raise
8 kg + 8 kg x 10 2 repetitions up from pb on this weight!
8 kg + 8 kg x 10 2 repetitions up from pb on this weight!
8 kg + 8 kg x 10 2 repetitions up from pb on this weight!

Back - lat pulldowns front
60 kg x 8
60 kg x 8
60 kg x 8
60 kg x 8
60 kg x 8
60 kg x 8
60 kg x 8
60 kg x 8

Shoulders - forward bending lateral raise
8 kg + 8 kg x 8
8 kg + 8 kg x 8
8 kg + 8 kg x 8

Triceps - push down with rope
20 kg x 10 (Super set 1) Tie of pb!
20 kg x 10 (Super set 2) Tie of pb!
20 kg x 10 (Super set 3) Tie of pb!
20 kg x 10 (Super set 4) Tie of pb!
20 kg x 10 (Super set 5) Tie of pb!
20 kg x 10 (Super set 6) Tie of pb!
20 kg x 10 (Super set 7) Tie of pb!
20 kg x 10 (Super set 8) Tie of pb!

Biceps - dumbbell hammer curl*
14 kg + 14 kg x 8 (Super set 1) Tie of pb!
14 kg + 14 kg x 8 (Super set 2) Tie of pb!
14 kg + 14 kg x 8 (Super set 3) Tie of pb!
14 kg + 14 kg x 8 (Super set 4) Tie of pb!
14 kg + 14 kg x 8 (Super set 5) Tie of pb!
14 kg + 14 kg x 8 (Super set 6) Tie of pb!
14 kg + 14 kg x 8 (Super set 7) Tie of pb!
14 kg + 14 kg x 8 (Super set 8) Tie of pb!

Statistics
16600 Kg
446 Reps
68 Set

*Biceps - dumbbell hammer curls: Synkroniske reps.

13/06/2013
Torsdag

Squat - slow
70 kg x 2
70 kg x 2
70 kg x 2
70 kg x 2
70 kg x 2

Bench press - without stop
60 kg x 10
60 kg x 10
60 kg x 10
60 kg x 10
60 kg x 10

Bench press - with dumbbells
20 kg + 20 kg x 15
20 kg + 20 kg x 15
20 kg + 20 kg x 15

Flyes with dumbbells (flat bench)
8 kg + 8 kg x 10
8 kg + 8 kg x 10
8 kg + 8 kg x 10

Deadlift - classic
110 kg x 5 1 repetition up from pb on this weight!
110 kg x 5 1 repetition up from pb on this weight!
140 kg x 1
170 kg x 0
110 kg x 3
110 kg x 3

Back - bent over barbell rows
50 kg x 10
50 kg x 10
50 kg x 10
50 kg x 10
50 kg x 10

Back - lat pulldowns front
60 kg x 10
60 kg x 10
60 kg x 10
60 kg x 10
60 kg x 10

Shoulders - lateral raise
8 kg + 8 kg x 10 Tie of pb!
8 kg + 8 kg x 10 Tie of pb!
8 kg + 8 kg x 10 Tie of pb!
8 kg + 8 kg x 10 Tie of pb!
8 kg + 8 kg x 10 Tie of pb!
8 kg + 8 kg x 10 Tie of pb!
8 kg + 8 kg x 10 Tie of pb!
8 kg + 8 kg x 10 Tie of pb!
8 kg + 8 kg x 10 Tie of pb!
8 kg + 8 kg x 10 Tie of pb!

Statistics
14740 Kg
352 Reps
42 Set

15/06/2013
Lørdag

Squat - slow
70 kg x 2 Tie of pb!
70 kg x 2 Tie of pb!
70 kg x 2 Tie of pb!
80 kg x 2 10 kg up from pb on same repetition count! 10 kg up from pb regardless of repetition!
80 kg x 2 10 kg up from pb on same repetition count! 10 kg up from pb regardless of repetition!
80 kg x 2 10 kg up from pb on same repetition count! 10 kg up from pb regardless of repetition!
80 kg x 2 10 kg up from pb on same repetition count! 10 kg up from pb regardless of repetition!
80 kg x 2 10 kg up from pb on same repetition count! 10 kg up from pb regardless of repetition!

Shoulders - standing front press
50 kg x 4 Tie of pb!
50 kg x 4 Tie of pb!
46 kg x 5
46 kg x 5
36 kg x 10
36 kg x 10
36 kg x 10

Shoulders - lateral raise
10 kg + 10 kg x 8 4 kg up from pb on same repetition count! 4 kg up from pb regardless of repetition!
10 kg + 10 kg x 8 4 kg up from pb on same repetition count! 4 kg up from pb regardless of repetition!
10 kg + 10 kg x 8 4 kg up from pb on same repetition count! 4 kg up from pb regardless of repetition!
10 kg + 10 kg x 8 4 kg up from pb on same repetition count! 4 kg up from pb regardless of repetition!
10 kg + 10 kg x 8 4 kg up from pb on same repetition count! 4 kg up from pb regardless of repetition!

Biceps - barbell curl
40 kg x 6
40 kg x 6

Biceps - dumbbell hammer curl
16 kg + 16 kg x 5 4 kg up from pb regardless of repetition!
16 kg + 16 kg x 5 4 kg up from pb regardless of repetition!
16 kg + 16 kg x 5 4 kg up from pb regardless of repetition!
16 kg + 16 kg x 5 4 kg up from pb regardless of repetition!

Back - lat pulldowns front
60 kg x 8
60 kg x 8
70 kg x 6
70 kg x 6
70 kg x 6
60 kg x 8

Statistics
7780 Kg
178 Reps
32 Set

Slap træning.

Hvis nogen undrer sig over, hvorfor squatteren fra helvede squatter som en pussy lige nu, er det fordi jeg har ondt i knæene .

Lige meget... Køber bare nogle nye....

Kommer du og trækker de der 170 i morgen så?

DannyP skrev:Lige meget... Køber bare nogle nye....

Kommer du og trækker de der 170 i morgen så?

Jeg må se på det i morgen - nu står den på tyskeksamen! Angående knæene så har jeg bestilt et nyt par fra Kina - man siger at deres knæ bliver trænet op til dybe squats fra fødslen, så jeg glæder mig.

20/06/2013
Torsdag

Deadlift - classic
170 kg x 0
110 kg x 3
110 kg x 3
110 kg x 3
110 kg x 3
110 kg x 3
110 kg x 3
110 kg x 3
110 kg x 3
110 kg x 3
110 kg x 3

Biceps - barbell curl (ez)
40 kg x 6
40 kg x 6
40 kg x 6

Forearms - reverse curl
30 kg x 8 9.5 kg up from pb regardless of repetition!
30 kg x 8 9.5 kg up from pb regardless of repetition!
30 kg x 8 9.5 kg up from pb regardless of repetition!

Shoulders - standing front press
40 kg x 8 2 repetitions up from pb on this weight! 9 kg up from pb on same repetition count!
40 kg x 8 2 repetitions up from pb on this weight! 9 kg up from pb on same repetition count!
40 kg x 8 2 repetitions up from pb on this weight! 9 kg up from pb on same repetition count!
40 kg x 8 2 repetitions up from pb on this weight! 9 kg up from pb on same repetition count!
40 kg x 8 2 repetitions up from pb on this weight! 9 kg up from pb on same repetition count!

Back - lat pulldowns front
60 kg x 8
60 kg x 8
60 kg x 8
60 kg x 8
60 kg x 8

Shoulders - lateral raise
10 kg + 10 kg x 8 Tie of pb!
10 kg + 10 kg x 8 Tie of pb!
10 kg + 10 kg x 8 Tie of pb!
10 kg + 10 kg x 8 Tie of pb!
10 kg + 10 kg x 8 Tie of pb!

Statistics
9540 Kg
192 Reps
32 Set

Fik heller ikke de 170 kg i dag, men den kom dog ca. op til knæene, hvilket er en god forbedring fra sidste gang hvor den ikke rokkede sig ud af flækken.

Shoulders - standing front press