Still going strong !

Chest and Back

a1 Bench press
6 sets
30 @ 60kg 10 @ 90kg 10 @ 90kg
10 @ 90kg 10 @ 90kg 5 @ 107.5kg
a2 Wide-grip pull-up
6 sets
10, 10, 8, 8, 8, 6

b1 Incline barbell press
5 sets of 8 reps @ 42kg
b2 One arm row
5 sets of 8 reps @ 42kg

c1 Dumbbell Flyes
5 sets of 12 reps @ 16kg
c2 Seated Cable Rows
5 sets of 12 reps @ 65kg

d1 Dip
4 sets 12, 12, 10, 10
d2 Reverse Grip Pulldown
4 sets of 10 reps @ 60kg


e1 Lat Pull, Front
3 sets of 12 reps @ 50 kg
e2 Cable cross-over
3 sets of 12 reps @ 35 kg

Legs and Shoulders

Squat
5 sets of 5 reps @ 75 kg

a1 Leg Extensions
5 sets of 10 reps @ 75kg
a2 Leg curl
5 sets of 10 reps @ 75kg

Standing Calf Raises
5 sets of 15 reps @ 110 kg

Overhead Press, smith
4 sets of 6 reps @ 52.5 kg

a1 Arnold press
5 sets 10@26g, 8@28kg, 6@30kg, 6@28kg, 8@26kg
a2 Upright Barbell Row
5 sets of 10 reps @ 35kg

a1 Lateral raise
3 sets of 12 reps @ 8 kg
a2 Bent-over lateral raise
3 sets of 12 reps @ 8 kg

Chest and Back

a1 Bench press
6 sets
30 @ 60kg 10 @ 90kg 10 @ 90kg
10 @ 90kg 10 @ 90kg 5 @ 110kg
a2 Wide-grip pull-up
6 sets
10, 10, 10, 8, 8, 8

b1 Incline barbell press
5 sets of 8 reps @ 42kg
b2 One arm row
5 sets of 8 reps @ 42kg

c1 Dumbbell Flyes
5 sets of 12 reps @ 16kg
c2 Seated Cable Rows
5 sets of 12 reps @ 65kg

d1 Dip
4 sets 12, 12, 12, 12
d2 Reverse Grip Pulldown
4 sets of 12 reps @ 55kg


e1 Lat Pull, Front
3 sets of 12 reps @ 50 kg
e2 Cable cross-over
3 sets of 12 reps @ 35 kg

Legs and Shoulders

Squat
5 sets of 5 reps @ 77.5 kg

a1 Leg Extensions
5 sets of 10 reps @ 75kg
a2 Leg curl
5 sets of 10 reps @ 75kg

Standing Calf Raises
5 sets of 15 reps @ 117 kg

Overhead Press, smith
4 sets of 6 reps @ 55 kg

a1 Arnold press
5 sets 10@26g, 8@28kg, 6@30kg, 6@28kg, 8@26kg
a2 Upright Barbell Row
5 sets of 10 reps @ 35kg

a1 Lateral raise
3 sets of 12 reps @ 8 kg
a2 Bent-over lateral raise
3 sets of 12 reps @ 8 kg

Chest and Back

a1 Bench press
6 sets
30 @ 60kg 10 @ 90kg 10 @ 90kg
10 @ 90kg 10 @ 90kg 5 @ 110kg
a2 Wide-grip pull-up
6 sets
10, 10, 10, 8, 8, 8

b1 Incline barbell press
5 sets of 8 reps @ 42kg
b2 One arm row
5 sets of 8 reps @ 42kg

c1 Dumbbell Flyes
5 sets of 12 reps @ 16kg
c2 Seated Cable Rows
5 sets of 12 reps @ 65kg

d1 Dip
4 sets 13, 13, 13, 13
d2 Reverse Grip Pulldown
4 sets of 12 reps @ 55kg


e1 Lat Pull, Front
3 sets of 12 reps @ 55 kg
e2 Cable cross-over
3 sets of 12 reps @ 35 kg

Legs and Shoulders

Squat
5 sets of 5 reps @ 80 kg

a1 Leg Extensions
5 sets of 10 reps @ 82kg
a2 Leg curl
5 sets of 10 reps @ 82kg

Standing Calf Raises
5 sets of 15 reps @ 125 kg

Overhead Press, smith
4 sets of 6 reps @ 57.5 kg

a1 Arnold press
5 sets 10@26g, 8@28kg, 6@30kg, 8@28kg, 8@26kg
a2 Upright Barbell Row
5 sets of 10 reps @ 35kg

a1 Lateral raise
3 sets of 12 reps @ 8 kg
a2 Bent-over lateral raise
3 sets of 12 reps @ 8 kg

Chest and Back

a1 Bench press
6 sets
30 @ 60kg 10 @ 90kg 10 @ 90kg
10 @ 90kg 10 @ 90kg 5 @ 112.5kg
a2 Wide-grip pull-up
6 sets
10, 10, 10, 8, 8, 6

b1 Incline barbell press
5 sets of 8 reps @ 42kg
b2 One arm row
5 sets of 8 reps @ 42kg

c1 Dumbbell Flyes
5 sets of 12 reps @ 16kg
c2 Seated Cable Rows
5 sets of 12 reps @ 65kg

d1 Dip
4 sets 14, 14, 14, 14
d2 Reverse Grip Pulldown
4 sets of 12 reps @ 55kg

e1 Lat Pull, Front
3 sets of 12 reps @ 55 kg
e2 Cable cross-over
3 sets of 12 reps @ 35 kg

Legs and Shoulders

Squat
5 sets of 5 reps @ 82.5 kg

a1 Leg Extensions
5 sets of 10 reps @ 89 kg
a2 Leg curl
5 sets of 10 reps @ 89 kg

Standing Calf Raises
5 sets of 20 reps @ 125 kg

Overhead Press, smith
4 sets of 6 reps @ 60 kg

a1 Arnold press
5 sets 10@26g, 8@28kg, 6@30kg, 8@28kg, 8@26kg
a2 Upright Barbell Row
5 sets of 10 reps @ 35kg

a1 Lateral raise
3 sets of 12 reps @ 8 kg
a2 Bent-over lateral raise
3 sets of 12 reps @ 8 kg

Jeg skal løbe Nordic Race med arbejdet d 13, og føler mig på ingen måde klar Cardio wise suk

4.15 km på 25, hold nu kæft det er sløjt!
Den sidste km var med en krampende højre læg muskel :/

Chest and Back

a1 Bench press
6 sets
30 @ 60kg 10 @ 90kg 10 @ 90kg
10 @ 90kg 10 @ 90kg 5 @ 115kg
a2 Wide-grip pull-up
6 sets
10, 10, 10, 10, 8, 6

b1 Incline barbell press
5 sets of 8 reps @ 42kg
b2 One arm row
5 sets of 8 reps @ 42kg

c1 Dumbbell Flyes
5 sets of 12 reps @ 18kg
c2 Seated Cable Rows
5 sets of 12 reps @ 65kg

d1 Dip
4 sets of 15
d2 Reverse Grip Pulldown
4 sets of 12 reps @ 55kg

e1 Lat Pull, Front
3 sets of 12 reps @ 60 kg
e2 Cable cross-over
3 sets of 12 reps @ 40 kg

Skulle også ha trænet ben idag, men min højre læg muskel er ødelagt oven på sidste løbe tur :/

Overhead Press, smith
4 sets of 6 reps @ 62.5 kg

a1 Arnold press
5 sets 10@26g, 8@28kg, 6@30kg, 8@28kg, 8@26kg
a2 Upright Barbell Row
5 sets of 10 reps @ 35kg

a1 Lateral raise
3 sets of 12 reps @ 8 kg
a2 Bent-over lateral raise
3 sets of 12 reps @ 8 kg