Logbog

Fredag d. 24-1-2014

Bench Press
Reps: 3 / 2 / 2 / 2
Kilo: 110

Dumbbell incline (45 degree) Press
Reps: 7 / 7 / 7 / 5
Kilo: 42

Incline Barbell Press
Reps: 12 / 12 / 12
Kilo: 65

Dumbell Incline Flies
Reps: 8 / 6 / 6
Kilo: 20

Søndag d. 26-1-2014

Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 107,5

Rack Pulls
Reps: 4
Kilo: 255

T-bar Rows
Reps: 8 / 8 / 8 / 8 / 8
Kilo: 71,25

Seated Calf Raises
Reps: 15 / 15 / 15
Kilo: 75

Cable kneeling Crunches
Reps: 15 / 15 /15 / 15 / 10
Kilo: 47,5

Superset:

Reverse Barbell Curls
Reps: 12 / 12 / 12
Kilo: 28

Barbell Upright Rows
Reps: 12 / 12 / 12
Kilo: 28

Mandag d. 27-1-2014

Bench Press
Reps: 4 / 4 / 4 / 4
Kilo: 110

Dumbbell incline (45 degree) Press
Reps: 8 / 6 / 7 / 7
Kilo: 42

Incline Barbell Press
Reps: 12 / 12 / 10
Kilo: 67,5

One Arm Curls
Reps: 15 / 15 / 11
Kilo: 12

onsdag d. 29-1-2014

Dumbbell Should Press
Reps: 4 / 4 / 4 / 4
Kilo: 42

Lying Dumbbell Incline Rear Posterior Raises
Reps: 12 / 10 / 8 / 8 / 8
Kilo: 14

Seated Laterial Raises
Reps: 12 / 10 / 10
Kilo: 20

Seated Front Raises
Reps: 9 / 7 / 6
Kilo: 14

Dumbbell Incline Triceps Extensions
Reps: 12 / 12 / 12
Kilo: 12

Seated One Arm Curls
Reps: 5 / 5 / 4 / 4 / 3
Kilo: 24

Superset:

Cable Pushdowns
Reps: 15 / 15 / 15
Kilo: 27,5

Cable Curls
Reps: 15 / 15 / 12
Kilo: 25

Fredag d. 31-1-2014

Bench Press
Reps: 4 / 3 / 3 / 3
Kilo: 112,5

Dumbbell incline (45 degree) Press
Reps: 8 / 8 / 8 / 8
Kilo: 42

Incline Barbell Press
Reps: 12 / 12 / 11
Kilo: 67,5

Cable Flies
Reps: 15 / 15 / 15
Kilo: 5

lørdag d. 1-2-2014

Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 110

Rack Pulls
Reps: 3
Kilo: 260

T-bar Rows
Reps: 8 / 8 / 8 / 8 / 8
Kilo: 72,5

Seated Calf Raises
Reps: 15 / 15 / 15
Kilo: 80

Cable kneeling Crunches
Reps: 15 / 15 /15 / 15 / 15
Kilo: 47,5

Superset:

Reverse Barbell Curls
Reps: 9 / 8 / 6
Kilo: 33

Barbell Upright Rows
Reps: 9 / 8 / 6
Kilo: 33

Mandag d. 3-2-2014

Bench Press
Reps: 4 / 4 / 4 / 4
Kilo: 110

Dumbbell incline (45 degree) Press (focus eccentric)
Reps: 6 / 6 / 6 / 6
Kilo: 42

Incline Barbell Press
Reps: 12 / 12 / 12
Kilo: 67,5

Cable Flies
Reps: 15 / 15 / 15
Kilo: 7,5

One Arm Curls
Reps: 15 / 15 / 15
Kilo: 12

onsdag d. 5-2-2014

Arnold Press
Reps: 4 / 4 / 4 / 4
Kilo: 30

Lying Dumbbell Incline Rear Posterior Raises
Reps: 12 / 11 / 9 / 8 / 8
Kilo: 14

Seated Laterial Raises
Reps: 8 / 7 / 6
Kilo: 22

Seated Front Raises
Reps: 12 / 8 / 6
Kilo: 14

Dumbbell Incline Triceps Extensions
Reps: 15 / 13 / 11
Kilo: 12

Seated One Arm Curls
Reps: 5 / 5 / 5 / 4 / 3
Kilo: 24

Superset:

Cable Pushdowns
Reps: 15 / 12 / 10
Kilo: 30

Cable Curls
Reps: 15 / 15 / 12
Kilo: 25

Fredag d. 7-2-2014

Bench Press
Reps: 4 / 4 / 4 / 4
Kilo: 112,5

Dumbbell incline (45 degree) Press
Reps: 8 / 8 / 6 / 5
Kilo: 42

Incline Barbell Press
Reps: 12 / 12 / 10
Kilo: 70

Cable Flies
Reps: 18 / 18 / 14
Kilo: 7,5

lørdag d. 8-2-2014

Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 112,5

Rack Pulls
Reps: 3
Kilo: 265

T-bar Rows
Reps: 8 / 8 / 6 / 5 / 5
Kilo: 75

Cable kneeling Crunches
Reps: 15 / 12 /10 / 8 / 8
Kilo: 50

Superset:

Reverse Barbell Curls
Reps: 12 / 9 / 8
Kilo: 33

Barbell Upright Rows
Reps: 12 / 9 / 8
Kilo: 33

Tirsdag d. 11-2-2014

Bench Press
Reps: 4 / 4 / 3 / 3
Kilo: 115

Dumbbell incline (45 degree) Press (focus eccentric)
Reps: 8 / 8 / 7 / 6
Kilo: 42

Incline Barbell Press
Reps: 12 / 9 / 9
Kilo: 70

Cable Flies
Reps: 18 / 18 / 15
Kilo: 7,5

One Arm Curls
Reps: 12 / 8 / 8
Kilo: 14

Torsdag d. 13-2-2014

Arnold Press
Reps: 4 / 4 / 4 / 4
Kilo: 32

Lying Dumbbell Incline Rear Posterior Raises
Reps: 12 / 12 / 10 / 8 / 8
Kilo: 14

Seated Laterial Raises
Reps: 10 / 8 / 8
Kilo: 22

Seated Front Raises
Reps: 12 / 10 / 8
Kilo: 14

Dumbbell Incline Triceps Extensions
Reps: 15 / 15 / 11
Kilo: 12

Seated One Arm Curls
Reps: 5 / 5 / 5 / 5 / 5
Kilo: 24

Superset:

Cable Pushdowns
Reps: 15 / 15 / 15
Kilo: 30

Cable Curls
Reps: 15 / 15 / 12
Kilo: 25

Lørdag d. 15-2-2014

Bench Press
Reps: 4 / 4 / 3 / 3
Kilo: 115

Dumbbell incline (45 degree) Press
Reps: 8 / 8 / 8 / 8
Kilo: 42

Incline Barbell Press
Reps: 12 / 12 / 10
Kilo: 70

Cable Flies
Reps: 18 / 18 / 18
Kilo: 7,5

Søndag d. 16-2-2014

Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 115

Rack Pulls
Reps: 3
Kilo: 270

T-bar Rows
Reps: 8 / 8 / 8 / 8 / 8
Kilo: 75

Cable kneeling Crunches
Reps: 15 / 15 /12 / 10 / 10
Kilo: 50

Superset:

Reverse Barbell Curls
Reps: 12 / 12 / 12
Kilo: 33

Barbell Upright Rows
Reps: 12 / 12 / 12
Kilo: 33

Tirsdag d. 18-2-2014

Bench Press
Reps: 4 / 4 / 4 / 4
Kilo: 115

Dumbbell incline (45 degree) Press (focus eccentric)
Reps: 9 / 9 / 8 / 8
Kilo: 42

Incline Barbell Press
Reps: 12 / 12 / 12
Kilo: 70

Cable Flies
Reps: 18 / 18 / 18
Kilo: 7,5

One Arm Curls
Reps: 12 / 12 / 10
Kilo: 14

Torsdag d. 20-2-2014

Arnold Press
Reps: 4 / 4 / 4 / 4
Kilo: 34

Lying Dumbbell Incline Rear Posterior Raises
Reps: 12 / 12 / 12 / 9 / 9
Kilo: 14

Seated Laterial Raises
Reps: 12 / 9 / 9
Kilo: 22

Seated Front Raises
Reps: 12 / 10 / 9
Kilo: 14

Dumbbell Incline Triceps Extensions
Reps: 15 / 15 / 15
Kilo: 12

Seated One Arm Curls
Reps: 5 / 3 / 3 / 3 / 3
Kilo: 26

Superset:

Cable Pushdowns
Reps: 12 / 10 / 10
Kilo: 32,5

Cable Curls
Reps: 15 / 15 / 13
Kilo: 25

Lørdag d. 22-2-2014

Bench Press
Reps: 4 / 4 / 4 / 4
Kilo: 117,5

Dumbbell incline (45 degree) Press
Reps: 4 / 5 / 5 / 4
Kilo: 42

Incline Barbell Press
Reps: 12 / 12 / 12
Kilo: 72,5

Cable Flies
Reps: 15 / 10 / 7
Kilo: 10

Søndag d. 23-2-2014

Squat
Reps: 4 / 4 / 4 / 4 / 4 / 4
Kilo: 117,5

Rack Pulls
Reps: 3
Kilo: 275

T-bar Rows
Reps: 8 / 8 / 8 / 8 / 8
Kilo: 77,5

Cable kneeling Crunches
Reps: 15 / 15 /15 / 15 / 15
Kilo: 50

Superset:

Reverse Barbell Curls
Reps: 12 / 12 / 12
Kilo: 33

Barbell Upright Rows
Reps: 12 / 12 / 12
Kilo: 33