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Wide Grip Pull-Ups
08xBW
08xBW
08xBW
08xBW
08xBW
08xBW

One Arm Machine Rows
15x35kg
10x40kg
12x40kg
12x40kg
12x40kg
12x40kg
12x35kg
10x35kg

Wide Grip Pulldowns
10x69kg
10x69kg
10x69kg
10x69kg

Meget Wide-Grip Chest Supported Barbell Rows
15x40kg
15x40kg
15x40kg
15x40kg
15x40kg

Slight Decline Barbell Bench Press
04x90kg
06x85kg
05x85kg
04x85kg
07x80kg
05x80kg
08x75kg
11x70kg

Incline Barbell Bench Press
08x60kg
08x60kg
08x60kg
08x60kg

Incline Dumbbell Bench Press
08x25kg
12x22.5kg
10x22.5kg
10x22.5kg
10x22.5kg

Cable Flyes
20x20kg
12x25kg
12x25kg

Barbell Curls
10x40kg
10x40kg
10x40kg
10x40kg

Dumbbell Preacher Curls
12x10kg
12x10kg
12x10kg
12x10kg

Ez-Bar Preacher Curls Dropset:
05x20kg + 5x15kg + 5x10kg

Slight Decline Barbell Benchpress:
4 x 140 kg
4 x 145 kg
2 x 150 kg
1 x 155 kg
5 x 140 kg
8 x 130 kg
11 x 110 kg
14 x 100 kg

Barbell Incline Presses: Close Grip
8 x 80 kg
8 x 80 kg
8 x 80 kg
8 x 80 kg
8 x 80 kg

Stoppet lige før brystet.

Slight Decline Barbell Benchpress: 60X0
8 x 70 kg
8 x 70 kg
8 x 70 kg
8 x 70 kg

Cable Flyes:
20 x 20 kg
15 x 30 kg
15 x 25 kg

Barbell Curls:
10 x 40 kg
10 x 60 kg
15 x 40 kg
10 x 40 kg

Hammer Curls:
12 x 15 kg
12 x 17½ kg
12 x 17½ kg
12 x 17½ kg

6 Sekunders excentrisk? Brutalt Jacob!

Super træning idag med WWW.

Hack Squats dropsets:
10x60 + 10x 40 + 10x20 + 10xSlæde
10x60 + 10x 40 + 10x20 + 10xSlæde

Hack Squats 40X0
06x30kg
06x30kg
06x30kg
06x30kg

Goodmornings 40X0
08x40kg
08x40kg
08x40kg
08x40kg

Superset med:

Leg Curls
15x53kg
15x53kg
15x53kg
15x53kg

Dumbbell Squats
12x17.5kg

Superset med:

Leg Curls
15x53kg

Bone-14 skrev:6 Sekunders excentrisk? Brutalt Jacob!

Thank u Bone! Det var dog ren og skær hygge set iforhold til idag.

Hack Squats: ekskl. sl. - Dropset
10 x 80 kg + 10 x 60 kg + 10 x 40 kg + 10 x 20 kg + 10 x sl.
10 x 70 kg + 10 x 60 kg + 10 x 40 kg + 10 x 20 kg + 10 x sl.

Føltes som en uendelighed, måtte ligge ned og græde 5 min efter hvert set.

Hack Squats: 60X0
8 x 40 kg
8 x 40 kg
8 x 40 kg
8 x 40 kg

RDLs: 30X0
10 x 110 kg
10 x 115 kg
10 x 115 kg
10 x 115 kg

Superset:

Leg Curls:
15 x 69 kg
15 x 69 kg
15 x 61 kg
15 x 61 kg

Leg Curls:
10 x 69 kg
10 x 69 kg

Superset:

Hack Squats: Ultra Narrow stance
15 x 10 kg
15 x 10 kg

Så var jeg klam.

Ualmindelig lækker træning idag med WWW!

Overhead Dumbbell Extensions:
05x37.5kg
05x40kg
05x42.5kg
05x42.5kg
05x40kg
08x35kg
10x32.5kg
10x32.5kg
10x30kg
10x30kg
15x25kg
15x25kg
15x25kg
15x22.5kg
15x22.5kg

Barbell Curls:
12x40kg
12x40kg
12x40kg
12x40kg
12x40kg

Superset:

Rope Pushdowns:
15x20kg
15x15kg
15x15kg
15x15kg
15x15kg

Incline Dumbbell Curls:
10x12.5kg
10x12.5kg
10x12.5kg

Dumbbell Shoulder Press:
12x20kg
12x20kg
12x20kg
12x20kg
12x20kg

Cable Curls Dropset:
12x50kg + 12x40kg + 12x30kg + 12x20kg + 12x10kg

Dumbbell Overhead Extensions:
5 x 52½ kg
5 x 57½ kg
5 x 62½ kg
5 x 62½ kg
10 x 45 kg
10 x 42½ kg
10 x 42½ kg
10 x 37½ kg
10 x 37½ kg
15 x 30 kg
15 x 30 kg
15 x 30 kg
15 x 30 kg
15 x 30 kg

Slight Decline Close-Grip Bench:
5 x 100 kg
4 x 105 kg
4 x 100 kg
4 x 100 kg
8 x 90 kg

+ seks set shoulder

Mine triceps er så latterligt domsede at det er helt absurd. Dagens træning var noget lort idet at alt pres kun gik i triceps. Burde derfor have grebet øvelsesvalget anderledes an. Pull-Ups føltes helt off også.

Dumbbell Flat Presses:
6 x 50 kg
5 x 55 kg
4 x 55 kg
8 x 47½ kg

Slight Decline Barbell Bench
12 x 100 kg
10 x 110 kg
6 x 120 kg
5 x 125 kg

Ovenstående supersettet med:

Wide Grip Pull-Ups:
8 x 6 x Bw

Barbell Incline Presses: cg
10 x 70 kg
10 x 70 kg
10 x 70 kg
16 x 50 kg

Superset:

Barbell Chest Supported Rows:
10 x 60 kg
10 x 70 kg
10 x 70 kg
10 x 70 kg

Det kan vel næppe komme som noget chok.

Modsat 3xW havde jeg en helt fin træning idag.

Flat Dumbbell Bench Press
08x32.5kg
06x35kg
05x35kg
08x32.5kg

Superset:

Wide Grip Pull-Ups
08xBW
08xBW
08xBW
08xBW

Slight Decline Barbell Bench Press
10x70kg
10x70kg
12x70kg
10x70kg

Superset:

Wide Grip Pull-Ups
08xBW
08xBW
08xBW
08xBW

Incline Barbell Bench Press
15x50kg
15x50kg
15x50kg
15x50kg

Superset:

Chest Supported Barbell Rows
15x50kg
15x50kg
12x50kg
12x50kg

Chest Supported Machine Rows
12x30kg
10x35kg
10x35kg

Ret lækker træning idag.

Slight Decline Barbell Bench Press
05x87.5kg
05x87.5kg
05x85kg
05x85kg
05x82.5kg

Incline Barbell Bench Press
08x60kg
04x70kg
08x60kg
08x60kg
08x60kg

Flat Dumbbell Bench Press
12x22.5kg
12x22.5kg
12x25kg
10x25kg

Cable Flyes
20x20kg
20x20kg
20x20kg

Barbell Preacher Curls
10x25kg
10x30kg
10x30kg
10x30kg

Strict Barbell Curls
10x30kg
10x30kg
10x30kg
10x30kg

Dumbbell Preacher Curls
10x12.5kg
10x12.5kg
08x12.5kg
08x12.5kg

Slight Decline Barbell Benchpress:
4 x 145 kg
4 x 145 kg
4 x 145 kg
4 x 145 kg

Barbell Incline Benchpress: Close Grip
6 x 90 kg
4 x 100 kg
6 x 90 kg
6 x 90 kg
8 x 80 kg

Dumbbell Flat Presses:
12 x 22½ kg
12 x 32½ kg
12 x 37½ kg
17 x 37½ kg

Cable Flyes:
12 x 20 kg
12 x 25 kg
12 x 20 kg

Barbell Preacher Curls:
12 x 25 kg
12 x 30 kg
12 x 35 kg
12 x 40 kg

Barbell Curls:
12 x 30 kg
12 x 30 kg
12 x 30 kg
12 x 30 kg

Dumbbell Hammer Curls:
10 x 15 kg
10 x 15 kg
10 x 15 kg
10 x 15 kg

Hack Squats: ekskl. sl. 40X0
6 x 80 kg
6 x 80 kg
6 x 80 kg
6 x 80 kg
8 x 60 kg
8 x 60 kg
8 x 60 kg
8 x 60 kg
Ultra Narrow Stance 20X0
12 x 40 kg
12 x 40 kg
12 x 40 kg
12 x 40 kg

Deadlifts:
8 x 140 kg
8 x 170 kg
5 x 180 kg
5 x 170 kg

Back Extensions: 2020
10 x Bw
10 x 5 kg
10 x 5 kg
10 x 5 kg

Leg Curls:
8 x 69 kg + 8 x 61 kg + 8 x 53 kg + 8 x 45 kg + 8 x 39 kg + 8 x 21 kg + 8 x 10 kg

Endnu en ben træning af høj kvalitet, som altid.

Hack Squats 40X0
06x60kg
06x60kg
06x60kg
06x60kg
08x40kg
08x40kg
08x40kg
08x40kg
Narrow Stance 20X0
12x20kg
12x20kg
12x20kg
12x20kg

Goodmornings
06x60kg
06x60kg
06x60kg
06x60kg
06x60kg

Back Extensions2020
12xBW
12x5kg
12x5kg
12x5kg

Leg Curls
8x61kg + 8x53kg + 8x37kg + 8x29kg

Close Grip Bench Press
08x75kg
08x75kg
08x75kg
08x75kg
06x75kg

Overhead Dumbbell Extensions
08x35kg
08x35kg
08x35kg
08x35kg
08x35kg
Tempo: 41X1
08x22.5kg
08x22.5kg
08x22.5kg

Rope Pushdowns
15x15kg
12x20kg
12x20kg
12x20kg

Dumbbell Shoulder Press
08x22.5kg
10x22.5kg
10x22.5kg
10x22.5kg
10x22.5kg
18x20kg

Dejlig træning. Jeg ville flytte skulder pres op før oh exts.

Slight Decline Close Grip Benchpress:
8 x 120 kg
8 x 120 kg
8 x 120 kg
8 x 120 kg
8 x 120 kg

Dumbbell Overhead Extensions:
8 x 47½ kg
8 x 47½ kg
8 x 47½ kg
8 x 47½ kg
8 x 47½ kg
41X1:
8 x 30 kg
8 x 30 kg
8 x 30 kg

Rope Pushdowns:
12 x 20 kg
12 x 15 kg
12 x 15 kg
12 x 15 kg

Dumbbell Shoulder Presses:
10 x 30 kg
10 x 30 kg
10 x 30 kg
10 x 30 kg
10 x 30 kg
10 x 30 kg
10 x 30 kg
10 x 30 kg

Wide Grip Pull-Ups: 40X0
5 x Bw
5 x Bw
5 x Bw
5 x Bw

15 sec rest:

Close Grip Pull-Ups:
5 x Bw
5 x Bw
5 x Bw
5 x Bw

Wide Grip Pull-Ups:
8 x Bw
6 x Bw

T-Bar Rows: 20X2
8 x 95 kg
8 x 95 kg
8 x 95 kg
8 x 95 kg
8 x 95 kg

Wide Grip Pull-Downs: 40X0
12 x 61 kg
12 x 69 kg
10 x 69 kg
10 x 69 kg

Chest Supported Barbell Rows: Dropset: 40X0
6 x 70 kg + 6 x 50 kg + 6 x 40 kg
6 x 70 kg + 6 x 50 kg + 6 x 40 kg
6 x 70 kg + 6 x 50 kg + 6 x 40 kg

Sikken ryg træning Jacob! De pullups må give lidt DOMS i lats!

Sådan, Jacob!

Bone-14 skrev:Sikken ryg træning Jacob! De pullups må give lidt DOMS i lats!

Tak min gode Bone!

iRoN_wArrioR93 skrev:Sådan, Jacob!

Ja!!!!

Wide Grip Pull-Ups 40X0
06xBW
06xBW
06xBW
06xBW

15 sekunders rest pause:

Close Grip Pull-Ups
06xBW
06xBW
06xBW
06xBW

Wide Grip Pull-Ups
08xBW
08xBW

T-Bar Rows 20X2
08x80kg
10x70kg
10x70kg
10x70kg
10x70kg

Wide-Grip Pulldowns
10x77kg
10x77kg
10x77kg
10x77kg

Wide Grip Chest Supported Bench Rows 30X0
6x55kg + 6x45kg + 10x30kg

Chest Supported Machine Rows 30X0
12x30kg
12x30kg
10x30kg

Slight Decline Barbell Benchpress: 40X0
5 x 130 kg
5 x 130 kg
5 x 130 kg
5 x 130 kg
5 x 130 kg + 5 x 90 kg + 5 x 70 kg + 5 x 50 kg

Slight Decline Dumbbell Benchpress: 40X0
8 x 37½ kg
8 x 37½ kg
8 x 37½ kg
8 x 37½ kg

Barbell Incline Benchpress: Close Grip
7 x 80 kg
7 x 80 kg
7 x 80 kg
8 x 70 kg

Dumbbell Flat Flyes:
15 x 12½ kg
15 x 17½ kg
15 x 20 kg
15 x 20 kg

Barbell Curls:
8 x 40 kg
8 x 60 kg
8 x 70 kg
5 x 75 kg

Dumbbell Hammer Curls:
10 x 22½ kg
10 x 22½ kg
12 x 15 kg
12 x 15 kg

Slight Decline Barbell Bench Press
05x90kg
04x90kg
04x90kg
04x90kg
04x90kg

Flat Dumbbell Bench Press
08x30kg
08x30kg
08x30kg
08x30kg

Incline Barbell Bench Press 40X0
08x50kg
08x50kg
08x50kg
08x50kg
08x50kg

Incline Dumbbell Flyes
12x12.5kg
12x15kg
12x15kg

Barbell Curls
12x40kg
12x40kg
12x40kg
12x40kg

Dumbbell Preacher Curls
10x12.5kg
10x12.5kg
10x12.5kg

Jonas, hvor finder du alle de der seje store T-Shirts?

Bone-14 skrev:Jonas, hvor finder du alle de der seje store T-Shirts?

Puha, de er mere eller mindre bare faldet i skødet på mig gennem årene.

Overhead Dumbbell Extensions
10x37.5kg
10x37.5kg
10x37.5kg
10x37.5kg
10x37.5kg

Close Grip Bench Press
05x75kg
05x75kg
05x75kg
05x75kg
06x70kg

Overhead Dumbbell Extensions 40X0
12x22.5kg
08x25kg
08x25kg
08x25kg

Rope Pushdowns
15x15kg
15x15kg
15x15kg

Dumbbell Shoulder Press
15x20kg
15x20kg
15x20kg
15x20kg
15x20kg

LilleJonas skrev:
Bone-14 skrev:Jonas, hvor finder du alle de der seje store T-Shirts?

Puha, de er mere eller mindre bare faldet i skødet på mig gennem årene.

Ok, men jeg synes de bør doneres til mig.

Bone-14 skrev:
LilleJonas skrev:
Bone-14 skrev:Jonas, hvor finder du alle de der seje store T-Shirts?

Puha, de er mere eller mindre bare faldet i skødet på mig gennem årene.

Ok, men jeg synes de bør doneres til mig.

Jaa, det kan jeg desværre ikke gå med til

Wide Grip Pull-Ups 50X0
06xBW
06xBW
06xBW
06xBW
06xBW

T-Bar Rows
12x95kg
15x95kg
15x95kg
15x95kg
15x95kg

Bent Over Barbell Rows
12x60kg
12x70kg
12x80kg
12x80kg

Incline Close Grip Pulldown
12x50kg
10x50kg
10x50kg
20x40kg

Wide Grip Pulldown You go I go
10x61kg
10x61kg
10x61kg
10x61kg
10x61kg
10x61kg
10x61kg

Barbell Shrugs
10x100kg
10x100kg
10x100kg
10x100kg

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