Decline Crunches
BW x 13 Reps
BW x 13 Reps
BW x 13 Reps
BW x 13 Reps
Incline Pres * Fokus på exentrisk
24Kg x 13 Reps
24Kg x 12 Reps
24Kg x 10 Reps
24Kg x 9 Reps
Rear Laterals
6Kg x 13 Reps
6Kg x 13 Reps
6Kg x 13 Reps
6Kg x 13 Reps
Calf Raises (ben pres) * Fokus på exentrisk
85Kg x 13 Reps
85Kg x 13 Reps
85Kg x 13 Reps
85Kg x 13 Reps
Flyers * Fokus på exentrisk og stræk
10Kg x 13 Reps
10Kg x 13 Reps
10Kg x 13 Reps
10Kg x 13 Reps
alt i alt okay træning, dog tror jeg måske at jeg er startet med for mange kilo i incline pres, men kan også skyldes en uges ferie, med dårlig kost, samt dårlig kost idag, så giver det lige en chance.
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Wendler BBB. Video Log
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Morgen vægt . 90,1Kg * start på kreatin.
Squat
82,5Kg x 10 Reps
82,5Kg x 10 Reps
82,5Kg x 10 Reps
82,5Kg x 10 Reps
Bicep Curl * Fokus på exentrisk
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
Side Laterals Raises * 1min pauser
8Kg x 10 Reps -> 6Kg x 10 Reps -> 4Kg x 10 Reps
7Kg x 10 Reps -> 5Kg x 10 Reps -> 3Kg x 10 Reps
7Kg x 10 Reps -> 5Kg x 10 Reps -> 3Kg x 10 Reps
Stiff Legged Deadlift * Fokus på exentrisk
60Kg x 11 Reps
60Kg x 11 Reps
60Kg x 11 Reps
60Kg x 9 Reps -> 60Kg x 2 Reps * mine fingrer kunne ikke holde det og måtte sætte vægten 3sekunder.
god træning, dog var squatten virkelig en satan at komme igennem, det må være ferien som trykker, har trodsalt kørt 95kg x 9 Reps,
Squat
82,5Kg x 10 Reps
82,5Kg x 10 Reps
82,5Kg x 10 Reps
82,5Kg x 10 Reps
Bicep Curl * Fokus på exentrisk
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
Side Laterals Raises * 1min pauser
8Kg x 10 Reps -> 6Kg x 10 Reps -> 4Kg x 10 Reps
7Kg x 10 Reps -> 5Kg x 10 Reps -> 3Kg x 10 Reps
7Kg x 10 Reps -> 5Kg x 10 Reps -> 3Kg x 10 Reps
Stiff Legged Deadlift * Fokus på exentrisk
60Kg x 11 Reps
60Kg x 11 Reps
60Kg x 11 Reps
60Kg x 9 Reps -> 60Kg x 2 Reps * mine fingrer kunne ikke holde det og måtte sætte vægten 3sekunder.
god træning, dog var squatten virkelig en satan at komme igennem, det må være ferien som trykker, har trodsalt kørt 95kg x 9 Reps,
Sidst rettet af Gamdrup 6. aug 2011, 16:22, rettet i alt 1 gang.
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gårsdagens træning
Morgen Vægt 91Kg
Skulder Pres * Fokus på exentrisk
18Kg x 13 Reps
18Kg x 13 Reps
18Kg x 13 Reps
18Kg x 10 Reps
Straight bar Rows
52,5Kg x 11 Reps
52,5Kg x 11 Reps
52,5Kg x 11 Reps
52,5Kg x 11 Reps
Chin ups
91,2Kg x 6 Reps
91,2Kg x 5 Reps
91,2Kg x 4 Reps
91,2Kg x 4 Reps
Skull Crushers *Fokus på exentrisk
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
Rope Pushdowns *1min pauser.
10Kg x 10 Reps -> 7,5Kg x 10 Reps -> 5Kg x 10 Reps
10Kg x 10 Reps -> 7,5Kg x 10 Reps -> 5Kg x 10 Reps
10Kg x 10 Reps -> 7,5Kg x 10 Reps -> 5Kg x 10 Reps
Dumbbell shrugs * Fokus på exentrisk
27,5Kg x 10 Reps
27,5Kg x 10 Reps
27,5Kg x 10 Reps
27,5Kg x 10 Reps
Morgen Vægt 91Kg
Skulder Pres * Fokus på exentrisk
18Kg x 13 Reps
18Kg x 13 Reps
18Kg x 13 Reps
18Kg x 10 Reps
Straight bar Rows
52,5Kg x 11 Reps
52,5Kg x 11 Reps
52,5Kg x 11 Reps
52,5Kg x 11 Reps
Chin ups
91,2Kg x 6 Reps
91,2Kg x 5 Reps
91,2Kg x 4 Reps
91,2Kg x 4 Reps
Skull Crushers *Fokus på exentrisk
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
Rope Pushdowns *1min pauser.
10Kg x 10 Reps -> 7,5Kg x 10 Reps -> 5Kg x 10 Reps
10Kg x 10 Reps -> 7,5Kg x 10 Reps -> 5Kg x 10 Reps
10Kg x 10 Reps -> 7,5Kg x 10 Reps -> 5Kg x 10 Reps
Dumbbell shrugs * Fokus på exentrisk
27,5Kg x 10 Reps
27,5Kg x 10 Reps
27,5Kg x 10 Reps
27,5Kg x 10 Reps
Sidst rettet af Gamdrup 6. aug 2011, 16:21, rettet i alt 1 gang.
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gårsdagens træning
Morgen Vægt. 90,9Kg
Dumbbell Presses * Fokus på exentrisk
18Kg x 13 Reps
18Kg x 13 Reps
18Kg x 13 Reps
18Kg x 13 Reps
Bent Over Lateral
4Kg x 10 Reps -> 3Kg x 10 Reps -> 2Kg x 10 Reps
4Kg x 10 Reps -> 3Kg x 10 Reps -> 2Kg x 10 Reps
4Kg x 10 Reps -> 3Kg x 10 Reps -> 2Kg x 10 Reps
Leg Pres* Fokus på exentrisk
120Kg x 13 Reps
120Kg x 13 Reps
120Kg x 13 Reps
120Kg x 13 Reps
Incline Flyers * Fokus på Stræk og exentrisk
12Kg x 13 Reps
12Kg x 13 Reps
12Kg x 13 Reps
12Kg x 13 Reps
Cable Crunches
32,5Kg x 13 Reps
32,5Kg x 13 Reps
32,5Kg x 13 Reps
32,5Kg x 13 Reps
Calf Raises * 1min pauser mellem dropsæts
35Kg x 10 Reps -> 30Kg x 10 Reps -> 25Kg x 10 Reps
30Kg x 10 Reps -> 25Kg x 10 Reps -> 20Kg x 8 Reps
25kg x 10 Reps -> 20Kg x 10 Reps -> 15Kg x 8 Reps
Super god træning idag, hård men god,dog ingen ting i forhold til i tirsdags, da den stod på squat. Ps. var ved at græde da jeg skulle køre læg, jeg hader læg, især dropsæt.
Morgen Vægt. 90,9Kg
Dumbbell Presses * Fokus på exentrisk
18Kg x 13 Reps
18Kg x 13 Reps
18Kg x 13 Reps
18Kg x 13 Reps
Bent Over Lateral
4Kg x 10 Reps -> 3Kg x 10 Reps -> 2Kg x 10 Reps
4Kg x 10 Reps -> 3Kg x 10 Reps -> 2Kg x 10 Reps
4Kg x 10 Reps -> 3Kg x 10 Reps -> 2Kg x 10 Reps
Leg Pres* Fokus på exentrisk
120Kg x 13 Reps
120Kg x 13 Reps
120Kg x 13 Reps
120Kg x 13 Reps
Incline Flyers * Fokus på Stræk og exentrisk
12Kg x 13 Reps
12Kg x 13 Reps
12Kg x 13 Reps
12Kg x 13 Reps
Cable Crunches
32,5Kg x 13 Reps
32,5Kg x 13 Reps
32,5Kg x 13 Reps
32,5Kg x 13 Reps
Calf Raises * 1min pauser mellem dropsæts
35Kg x 10 Reps -> 30Kg x 10 Reps -> 25Kg x 10 Reps
30Kg x 10 Reps -> 25Kg x 10 Reps -> 20Kg x 8 Reps
25kg x 10 Reps -> 20Kg x 10 Reps -> 15Kg x 8 Reps
Super god træning idag, hård men god,dog ingen ting i forhold til i tirsdags, da den stod på squat. Ps. var ved at græde da jeg skulle køre læg, jeg hader læg, især dropsæt.
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Gårsdagens træning.
morgenvægt 90,4kg
Dødløft
100Kg x 10 Reps
100Kg x 10 Reps
100Kg x 10 Reps
100Kg x 10 Reps
Side Laterals * Fokus på Exentrisk
9Kg x 13 Reps
9Kg x 13 Reps
9Kg x 13 Reps
9Kg x 13 Reps
Rope Pushdown * Fokus på Exentrisk
17,5Kg x 13 Reps
17,5Kg x 13 Reps
17,5Kg x 13 Reps
17,5Kg x 13 Reps
Pull Down
50Kg x 10 Reps -> 35Kg x 10 Reps -> 25Kg x 10 Reps
50Kg x 10 Reps -> 35Kg x 10 Reps -> 25Kg x 10 Reps
50Kg x 10 Reps -> 35Kg x 10 Reps -> 25Kg x 10 Reps
Skull Crusher * Fokus på exentrisk
12,5Kg x 13 Reps
12,5Kg x 13 Reps
12,5Kg x 13 Reps
12,5Kg x 13 Reps
Hyper Extension
BW x 13 Reps
BW x 13 Reps
BW x 13 Reps
BW x 13 Reps
morgenvægt 90,4kg
Dødløft
100Kg x 10 Reps
100Kg x 10 Reps
100Kg x 10 Reps
100Kg x 10 Reps
Side Laterals * Fokus på Exentrisk
9Kg x 13 Reps
9Kg x 13 Reps
9Kg x 13 Reps
9Kg x 13 Reps
Rope Pushdown * Fokus på Exentrisk
17,5Kg x 13 Reps
17,5Kg x 13 Reps
17,5Kg x 13 Reps
17,5Kg x 13 Reps
Pull Down
50Kg x 10 Reps -> 35Kg x 10 Reps -> 25Kg x 10 Reps
50Kg x 10 Reps -> 35Kg x 10 Reps -> 25Kg x 10 Reps
50Kg x 10 Reps -> 35Kg x 10 Reps -> 25Kg x 10 Reps
Skull Crusher * Fokus på exentrisk
12,5Kg x 13 Reps
12,5Kg x 13 Reps
12,5Kg x 13 Reps
12,5Kg x 13 Reps
Hyper Extension
BW x 13 Reps
BW x 13 Reps
BW x 13 Reps
BW x 13 Reps
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Morgen Vægt 90,8Kg
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Morgen vægt 90,1Kg 
nu giver jeg det lige i til i morgen, ellers skruer jeg mit indtag op til 4000 kalorier.
Decline Crunches
BW x 15 Reps
BW x 15 Reps
BW x 15 Reps
BW x 15 Reps
Incline Pres
24Kg x 15 Reps
24Kg x 15 Reps
24Kg x 13 Reps
24Kg x 9 Reps
Bent Over Laterals
6Kg x 15 Reps
6Kg x 15 Reps
6Kg x 15 Reps
6Kg x 15 Reps
Flyers * Fokus på Stræk og Exentrisk
10Kg x 15 Reps
10Kg x 15 Reps
10Kg x 15 Reps
10Kg x 15 Reps
Calf Raises (ben pres) * Fokus på exentrisk
85Kg x 15 Reps
85Kg x 15 Reps
85Kg x 15 Reps
85Kg x 15 Reps
nu giver jeg det lige i til i morgen, ellers skruer jeg mit indtag op til 4000 kalorier.
Decline Crunches
BW x 15 Reps
BW x 15 Reps
BW x 15 Reps
BW x 15 Reps
Incline Pres
24Kg x 15 Reps
24Kg x 15 Reps
24Kg x 13 Reps
24Kg x 9 Reps
Bent Over Laterals
6Kg x 15 Reps
6Kg x 15 Reps
6Kg x 15 Reps
6Kg x 15 Reps
Flyers * Fokus på Stræk og Exentrisk
10Kg x 15 Reps
10Kg x 15 Reps
10Kg x 15 Reps
10Kg x 15 Reps
Calf Raises (ben pres) * Fokus på exentrisk
85Kg x 15 Reps
85Kg x 15 Reps
85Kg x 15 Reps
85Kg x 15 Reps
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Morgen vægt. ??? skulle skynde mig her til morgen, så fik ikk vejet mig.
Squat
82,5Kg x 12 Reps
82,5Kg x 12 Reps
82,5Kg x 12 Reps * Bælte
82,5Kg x 12 Reps * Bælte
Bicep Curls * Fokus på exentrisk
22,5Kg x 12 Reps
22,5Kg x 12 Reps
22,5Kg x 12 Reps
22,5Kg x 12 Reps
Side Lateral Raises *1,5mins pauser.
8Kg x 10 Reps -> 6Kg x 10 Reps -> 4Kg x 10 Reps
8Kg x 10 Reps -> 6Kg x 10 Reps -> 4Kg x 10 Reps
8Kg x 10 Reps -> 6Kg x 10 Reps -> 4Kg x 10 Reps
Stiff Legged Deadlift * Fokus på stræk og exentrisk
60Kg x 13 Reps
60Kg x 13 Reps
60Kg x 13 Reps
60Kg x 13 Reps
God træning, dog tidlig, allerede kl halv 9 stod jeg i centeret, hvilket ikke er godt med min energi på det tidspunkt.
Squat
82,5Kg x 12 Reps
82,5Kg x 12 Reps
82,5Kg x 12 Reps * Bælte
82,5Kg x 12 Reps * Bælte
Bicep Curls * Fokus på exentrisk
22,5Kg x 12 Reps
22,5Kg x 12 Reps
22,5Kg x 12 Reps
22,5Kg x 12 Reps
Side Lateral Raises *1,5mins pauser.
8Kg x 10 Reps -> 6Kg x 10 Reps -> 4Kg x 10 Reps
8Kg x 10 Reps -> 6Kg x 10 Reps -> 4Kg x 10 Reps
8Kg x 10 Reps -> 6Kg x 10 Reps -> 4Kg x 10 Reps
Stiff Legged Deadlift * Fokus på stræk og exentrisk
60Kg x 13 Reps
60Kg x 13 Reps
60Kg x 13 Reps
60Kg x 13 Reps
God træning, dog tidlig, allerede kl halv 9 stod jeg i centeret, hvilket ikke er godt med min energi på det tidspunkt.
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Morgen vægt.. 91Kg.
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- Reputation point: 0
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- Styrkeliste
- - Bænkpres: 102.50
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Morgen vægt 91,1Kg
Skulder Pres
18Kg x 14 Reps
18Kg x 14 Reps
18Kg x 14 Reps
18Kg x 10 Reps
Straight Bar Rows
52,5Kg x 13 Reps
52,5Kg x 13 Reps
52,5Kg x 13 Reps
52,5Kg x 13 Reps
Chin Ups
91,7Kg x 6 Reps
91,7Kg x 5 Reps
91,7Kg x 4 Reps
91,7Kg x 4 Reps
Skull Crushers * Fokus på exentrisk
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
Push Downs * 1,5mins pauser
12,5Kg x 12 Reps -> 10Kg x 10 Reps -> 7,5Kg x 10 Reps
12,5Kg x 12 Reps -> 10Kg x 10 Reps -> 7,5Kg x 10 Reps
12,5Kg x 12 Reps -> 10Kg x 10 Reps -> 7,5Kg x 10 Reps
Shrugs * Fokus på exentrisk
27,5Kg x 12 Reps
27,5Kg x 12 Reps
27,5Kg x 12 Reps
27,5Kg x 12 Reps
Skulder Pres
18Kg x 14 Reps
18Kg x 14 Reps
18Kg x 14 Reps
18Kg x 10 Reps
Straight Bar Rows
52,5Kg x 13 Reps
52,5Kg x 13 Reps
52,5Kg x 13 Reps
52,5Kg x 13 Reps
Chin Ups
91,7Kg x 6 Reps
91,7Kg x 5 Reps
91,7Kg x 4 Reps
91,7Kg x 4 Reps
Skull Crushers * Fokus på exentrisk
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
Push Downs * 1,5mins pauser
12,5Kg x 12 Reps -> 10Kg x 10 Reps -> 7,5Kg x 10 Reps
12,5Kg x 12 Reps -> 10Kg x 10 Reps -> 7,5Kg x 10 Reps
12,5Kg x 12 Reps -> 10Kg x 10 Reps -> 7,5Kg x 10 Reps
Shrugs * Fokus på exentrisk
27,5Kg x 12 Reps
27,5Kg x 12 Reps
27,5Kg x 12 Reps
27,5Kg x 12 Reps
Sidst rettet af Gamdrup 12. aug 2011, 15:56, rettet i alt 2 gange.
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- - Bænkpres: 102.50
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Morgenvægt 90,7Kg
Dumbbell Pres * Fokus på exentrisk
18Kg x 15 Reps
18Kg x 15 Reps
18Kg x 15 Reps
18Kg x 15 Reps
Bent Over Laterals * 1 min pauser
4Kg x 12 Reps -> 3Kg x 12 Reps -> 2Kg x 12 Reps
4Kg x 12 Reps -> 3Kg x 12 Reps -> 2Kg x 12 Reps
4Kg x 12 Reps -> 3Kg x 12 Reps -> 2Kg x 12 Reps'
Leg Pres * Fokus på exentrisk
120Kg x 15 Reps
120Kg x 15 Reps
120Kg x 15 Reps
120Kg x 15 Reps
Incline Flyers * Fokus på stræk og exentrisk
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
Læg i Smith * 1,5mins pauser.
35Kg x 12 Reps -> 30Kg x 12 Reps -> 25Kg x 10 Reps
30Kg x 12 Reps -> 25Kg x 10 Reps -> 20Kg x 10 Reps
25Kg x 12 Reps -> 20Kg x 10 Reps -> 15Kg x 12 Reps * rimelig meget bounce på sidste sæt
Cable Crunches
32,5Kg x 15 Reps
32,5Kg x 15 Reps
32,5Kg x 15 Reps
32,5Kg x 15 Reps
Dumbbell Pres * Fokus på exentrisk
18Kg x 15 Reps
18Kg x 15 Reps
18Kg x 15 Reps
18Kg x 15 Reps
Bent Over Laterals * 1 min pauser
4Kg x 12 Reps -> 3Kg x 12 Reps -> 2Kg x 12 Reps
4Kg x 12 Reps -> 3Kg x 12 Reps -> 2Kg x 12 Reps
4Kg x 12 Reps -> 3Kg x 12 Reps -> 2Kg x 12 Reps'
Leg Pres * Fokus på exentrisk
120Kg x 15 Reps
120Kg x 15 Reps
120Kg x 15 Reps
120Kg x 15 Reps
Incline Flyers * Fokus på stræk og exentrisk
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
Læg i Smith * 1,5mins pauser.
35Kg x 12 Reps -> 30Kg x 12 Reps -> 25Kg x 10 Reps
30Kg x 12 Reps -> 25Kg x 10 Reps -> 20Kg x 10 Reps
25Kg x 12 Reps -> 20Kg x 10 Reps -> 15Kg x 12 Reps * rimelig meget bounce på sidste sæt
Cable Crunches
32,5Kg x 15 Reps
32,5Kg x 15 Reps
32,5Kg x 15 Reps
32,5Kg x 15 Reps
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- Reputation point: 0
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- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
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- Logbog: Vis logbog
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Morgen vægt 90,4Kg , i dag skal jeg på arbejde fra kl 18 - 03,00/05,00 derfor sætter vil jeg tilføje 500 kalorier til min kostplan
Dødløft
100Kg x 12 Reps
100Kg x 12 Reps
100Kg x 12 Reps
100Kg x 12 Reps
Side Laterals * Fokus på exentrisk
9Kg x 15 Reps
9Kg x 15 Reps
9Kg x 15 Reps
9Kg x 15 Reps
Rope Pushdowns * Fokus på exentrisk
17,5Kg x 15 Reps
17,5Kg x 15 Reps
17,5Kg x 15 Reps
17,5Kg x 15 Reps
Pull Down * 1mins pauser
55Kg x 10 Reps -> 40Kg x 10 Reps -> 25Kg x 10 Reps
55Kg x 10 Reps -> 40Kg x 10 Reps -> 25Kg x 10 Reps
55Kg x 10 Reps -> 40Kg x 10 Reps -> 25Kg x 10 Reps
Skull Crushers * Fokus på exentrisk
12,5Kg x 15 Reps
12,5Kg x 15 Reps
12,5Kg x 15 Reps
12,5Kg x 15 Reps
Hyper extension
BW x 15 Reps
BW x 15 Reps
BW x 15 Reps
BW x 15 Reps
Dødløft
100Kg x 12 Reps
100Kg x 12 Reps
100Kg x 12 Reps
100Kg x 12 Reps
Side Laterals * Fokus på exentrisk
9Kg x 15 Reps
9Kg x 15 Reps
9Kg x 15 Reps
9Kg x 15 Reps
Rope Pushdowns * Fokus på exentrisk
17,5Kg x 15 Reps
17,5Kg x 15 Reps
17,5Kg x 15 Reps
17,5Kg x 15 Reps
Pull Down * 1mins pauser
55Kg x 10 Reps -> 40Kg x 10 Reps -> 25Kg x 10 Reps
55Kg x 10 Reps -> 40Kg x 10 Reps -> 25Kg x 10 Reps
55Kg x 10 Reps -> 40Kg x 10 Reps -> 25Kg x 10 Reps
Skull Crushers * Fokus på exentrisk
12,5Kg x 15 Reps
12,5Kg x 15 Reps
12,5Kg x 15 Reps
12,5Kg x 15 Reps
Hyper extension
BW x 15 Reps
BW x 15 Reps
BW x 15 Reps
BW x 15 Reps
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Morgen vægt. 90Kg, jeg vil nu skrue op for mit kalorie indtag, fra 3750kcal, til 4000på dage hvor jeg træner, og 4250 på de dage hvor jeg træner og arbejder, og så blive på 3750kcal, på offdays
Incline Pres
25Kg x 11 Reps
25Kg x 11 Reps
25Kg x 11 Reps
25Kg x 11 Reps
Decline Crunches
BW +2,5Kg x 11 Reps
BW +2,5Kg x 11 Reps
BW +2,5Kg x 11 Reps
BW +2,5Kg x 11 Reps
Bent Over Laterals
7Kg x 11 Reps
7Kg x 11 Reps
7Kg x 11 Reps
7Kg x 11 Reps
Flyers
12Kg x 11 Reps
12Kg x 11 Reps
12Kg x 11 Reps
12Kg x 11 Reps
Læg i ben pres
90Kg x 13 Reps
90Kg x 13 Reps
90Kg x 13 Reps
90Kg x 13 Reps
Incline Pres
25Kg x 11 Reps
25Kg x 11 Reps
25Kg x 11 Reps
25Kg x 11 Reps
Decline Crunches
BW +2,5Kg x 11 Reps
BW +2,5Kg x 11 Reps
BW +2,5Kg x 11 Reps
BW +2,5Kg x 11 Reps
Bent Over Laterals
7Kg x 11 Reps
7Kg x 11 Reps
7Kg x 11 Reps
7Kg x 11 Reps
Flyers
12Kg x 11 Reps
12Kg x 11 Reps
12Kg x 11 Reps
12Kg x 11 Reps
Læg i ben pres
90Kg x 13 Reps
90Kg x 13 Reps
90Kg x 13 Reps
90Kg x 13 Reps
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Morgenvægt 90,3Kg
Squat
85Kg x 8 Reps
85Kg x 8 Reps
85Kg x 8 Reps
85Kg x 8 Reps
Bicep Curls * fokus på exentrisk
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
Side Laterals * 1,5mins pauser.
9Kg x 10 Reps -> 7Kg x 10 Reps - 5Kg x 10 Reps
9Kg x 10 Reps -> 7Kg x 10 Reps - 5Kg x 10 Reps
9Kg x 10 Reps -> 7Kg x 10 Reps - 5Kg x 10 Reps
Stiff Legged Deads * fokus på langsom exentrisk og et godt stræk
65Kg x 9 Reps
65Kg x 9 Reps
65Kg x 9 Reps
65Kg x 9 Reps
squatten føltes let idag. så overall en rimeligt okay træning
Squat
85Kg x 8 Reps
85Kg x 8 Reps
85Kg x 8 Reps
85Kg x 8 Reps
Bicep Curls * fokus på exentrisk
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
Side Laterals * 1,5mins pauser.
9Kg x 10 Reps -> 7Kg x 10 Reps - 5Kg x 10 Reps
9Kg x 10 Reps -> 7Kg x 10 Reps - 5Kg x 10 Reps
9Kg x 10 Reps -> 7Kg x 10 Reps - 5Kg x 10 Reps
Stiff Legged Deads * fokus på langsom exentrisk og et godt stræk
65Kg x 9 Reps
65Kg x 9 Reps
65Kg x 9 Reps
65Kg x 9 Reps
squatten føltes let idag. så overall en rimeligt okay træning
Sidst rettet af Gamdrup 19. aug 2011, 13:31, rettet i alt 1 gang.
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Morgen vægt. 90,9Kg
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
gårsdagen træning (d. 18/8)
Skulder Pres * har problemmet med skulderen i den her øvelse for tiden.
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
Straight Bar Rows * holdt igen til sidst i bevægelsen, samt langsom exentrisk
55Kg x 9 Reps
55Kg x 9 Reps
55Kg x 9 Reps
55Kg x 9 Reps
Chin Ups
92,3Kg x 6 Reps
92,3Kg x 5 Reps
92,3Kg x 4 Reps
92,3Kg x 4 Reps
Skull Crusher * Fokus på exentrisk, har ændret vinklen på bænken, nu er den smule incline
17,5Kg x 11 Reps
17,5Kg x 11 Reps
17,5Kg x 11 Reps
17,5Kg x 11 Reps
Rope Pushdowns * 1-1,5mins pauser
12,5Kg x 14 Reps -> 10Kg x 12 Reps -> 7,5Kg x 10 Reps
12,5Kg x 14 Reps -> 10Kg x 12 Reps -> 7,5Kg x 10 Reps
12,5Kg x 14 Reps -> 10Kg x 12 Reps -> 7,5Kg x 10 Reps
Dumbbell Shrugs * hold i toppen, og langsom exentrisk
30Kg x 8 Reps
30Kg x 8 Reps
30Kg x 8 Reps
30Kg x 8 Reps
Skulder Pres * har problemmet med skulderen i den her øvelse for tiden.
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
Straight Bar Rows * holdt igen til sidst i bevægelsen, samt langsom exentrisk
55Kg x 9 Reps
55Kg x 9 Reps
55Kg x 9 Reps
55Kg x 9 Reps
Chin Ups
92,3Kg x 6 Reps
92,3Kg x 5 Reps
92,3Kg x 4 Reps
92,3Kg x 4 Reps
Skull Crusher * Fokus på exentrisk, har ændret vinklen på bænken, nu er den smule incline
17,5Kg x 11 Reps
17,5Kg x 11 Reps
17,5Kg x 11 Reps
17,5Kg x 11 Reps
Rope Pushdowns * 1-1,5mins pauser
12,5Kg x 14 Reps -> 10Kg x 12 Reps -> 7,5Kg x 10 Reps
12,5Kg x 14 Reps -> 10Kg x 12 Reps -> 7,5Kg x 10 Reps
12,5Kg x 14 Reps -> 10Kg x 12 Reps -> 7,5Kg x 10 Reps
Dumbbell Shrugs * hold i toppen, og langsom exentrisk
30Kg x 8 Reps
30Kg x 8 Reps
30Kg x 8 Reps
30Kg x 8 Reps
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dumbbell Pres
20Kg x 11 Reps
20Kg x 11 Reps
20Kg x 11 Reps
20Kg x 11 Reps
Bent Over Laterals
5Kg x 10 Reps -> 4Kg x 10 Reps -> 3Kg x 10 Reps
5Kg x 10 Reps -> 4Kg x 10 Reps -> 3Kg x 10 Reps
5Kg x 10 Reps -> 4Kg x 10 Reps -> 3Kg x 10 Reps
Ben Pres
125Kg x 15 Reps
125Kg x 15 Reps
125Kg x 15 Reps
125Kg x 15 Reps
Incline Flyers
14Kg x 11 Reps
14Kg x 11 Reps
14Kg x 11 Reps
14Kg x 11 Reps
Læg i smith
35Kg x 12 Reps -> 30Kg x 10 Reps -> 25Kg x 8 Reps
30Kg x 12 Reps -> 25Kg x 10 Reps -> 20Kg x 8 Reps
25Kg x 12 Reps -> 20Kg x 10 Reps -> 15Kg x 8 Reps
20Kg x 11 Reps
20Kg x 11 Reps
20Kg x 11 Reps
20Kg x 11 Reps
Bent Over Laterals
5Kg x 10 Reps -> 4Kg x 10 Reps -> 3Kg x 10 Reps
5Kg x 10 Reps -> 4Kg x 10 Reps -> 3Kg x 10 Reps
5Kg x 10 Reps -> 4Kg x 10 Reps -> 3Kg x 10 Reps
Ben Pres
125Kg x 15 Reps
125Kg x 15 Reps
125Kg x 15 Reps
125Kg x 15 Reps
Incline Flyers
14Kg x 11 Reps
14Kg x 11 Reps
14Kg x 11 Reps
14Kg x 11 Reps
Læg i smith
35Kg x 12 Reps -> 30Kg x 10 Reps -> 25Kg x 8 Reps
30Kg x 12 Reps -> 25Kg x 10 Reps -> 20Kg x 8 Reps
25Kg x 12 Reps -> 20Kg x 10 Reps -> 15Kg x 8 Reps
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dødløft
105Kg x 8 Reps
105Kg x 8 Reps
105Kg x 8 Reps
105Kg x 8 Reps
Side Laterals
10Kg x 11 Reps
10Kg x 11 Reps
10Kg x 11 Reps
10Kg x 11 Reps
Rope Pushdowns
20Kg x 11 Reps
20Kg x 11 Reps
20Kg x 11 Reps
20Kg x 11 Reps
Pull Downs
55Kg x 12 Reps -> 40Kg x 12 Reps -> 25Kg x 12 Reps
55Kg x 12 Reps -> 40Kg x 12 Reps -> 25Kg x 12 Reps
55Kg x 12 Reps -> 40Kg x 12 Reps -> 25Kg x 12 Reps
Skull Crushers
15Kg x 11 Reps
15Kg x 11 Reps
15Kg x 11 Reps
15Kg x 11 Reps
Hyper Extensions
BW + 2,5Kg x 11 Reps
BW + 2,5Kg x 11 Reps
BW + 2,5Kg x 11 Reps
BW + 2,5Kg x 11 Reps
Cable Crunches
35Kg x 11 Reps
35Kg x 11 Reps
35Kg x 11 Reps
35Kg x 11 Reps
105Kg x 8 Reps
105Kg x 8 Reps
105Kg x 8 Reps
105Kg x 8 Reps
Side Laterals
10Kg x 11 Reps
10Kg x 11 Reps
10Kg x 11 Reps
10Kg x 11 Reps
Rope Pushdowns
20Kg x 11 Reps
20Kg x 11 Reps
20Kg x 11 Reps
20Kg x 11 Reps
Pull Downs
55Kg x 12 Reps -> 40Kg x 12 Reps -> 25Kg x 12 Reps
55Kg x 12 Reps -> 40Kg x 12 Reps -> 25Kg x 12 Reps
55Kg x 12 Reps -> 40Kg x 12 Reps -> 25Kg x 12 Reps
Skull Crushers
15Kg x 11 Reps
15Kg x 11 Reps
15Kg x 11 Reps
15Kg x 11 Reps
Hyper Extensions
BW + 2,5Kg x 11 Reps
BW + 2,5Kg x 11 Reps
BW + 2,5Kg x 11 Reps
BW + 2,5Kg x 11 Reps
Cable Crunches
35Kg x 11 Reps
35Kg x 11 Reps
35Kg x 11 Reps
35Kg x 11 Reps
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Incline Pres
25Kg x 13 Reps
25Kg x 13 Reps
25Kg x 10 Reps
25Kg x 10 Reps
Decline Crunches
BW +2,5Kg x 13 Reps
BW +2,5Kg x 13 Reps
BW +2,5Kg x 13 Reps
BW +2,5Kg x 13 Reps
Bent Over Laterals
7Kg x 11 Reps
7Kg x 11 Reps
7Kg x 11 Reps
7Kg x 11 Reps
Flyers
12Kg x 13 Reps
12Kg x 13 Reps
12Kg x 13 Reps
12Kg x 13 Reps
Supersættet med
Læg i benpres
90Kg x 15 Reps
90Kg x 15 Reps
90Kg x 15 Reps
90Kg x 15 Reps
25Kg x 13 Reps
25Kg x 13 Reps
25Kg x 10 Reps
25Kg x 10 Reps
Decline Crunches
BW +2,5Kg x 13 Reps
BW +2,5Kg x 13 Reps
BW +2,5Kg x 13 Reps
BW +2,5Kg x 13 Reps
Bent Over Laterals
7Kg x 11 Reps
7Kg x 11 Reps
7Kg x 11 Reps
7Kg x 11 Reps
Flyers
12Kg x 13 Reps
12Kg x 13 Reps
12Kg x 13 Reps
12Kg x 13 Reps
Supersættet med
Læg i benpres
90Kg x 15 Reps
90Kg x 15 Reps
90Kg x 15 Reps
90Kg x 15 Reps
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Squat
85Kg x 10 Reps
85Kg x 10 Reps
85Kg x 10 Reps
85Kg x 10 Reps
Biceps Curls * fokus på exentrisk
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
Side Laterals * 1 min pauser
9Kg x 10 Reps -> 7Kg x 10 Reps - 5Kg x 10 Reps
9Kg x 10 Reps -> 7Kg x 10 Reps - 5Kg x 10 Reps
9Kg x 10 Reps -> 7Kg x 10 Reps - 5Kg x 10 Reps
Stiff Legged deads * fokus på exentrisk og stræk
65Kg x 11 Reps
65Kg x 11 Reps
65Kg x 11 Reps
65Kg x 11 Reps
85Kg x 10 Reps
85Kg x 10 Reps
85Kg x 10 Reps
85Kg x 10 Reps
Biceps Curls * fokus på exentrisk
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
Side Laterals * 1 min pauser
9Kg x 10 Reps -> 7Kg x 10 Reps - 5Kg x 10 Reps
9Kg x 10 Reps -> 7Kg x 10 Reps - 5Kg x 10 Reps
9Kg x 10 Reps -> 7Kg x 10 Reps - 5Kg x 10 Reps
Stiff Legged deads * fokus på exentrisk og stræk
65Kg x 11 Reps
65Kg x 11 Reps
65Kg x 11 Reps
65Kg x 11 Reps
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Skulder Pres
20Kg x 12 Reps
20Kg x 12 Reps
20Kg x 11 Reps
20Kg x 9 Reps
Straight Bar Rows
55Kg x 11 Reps
55Kg x 11 Reps
55Kg x 11 Reps
55Kg x 11 Reps
Chin ups
92,6Kg x 5 Reps
92,6Kg x 5 Reps
92,6Kg x 4 Reps
92,6Kg x 4 Reps
Skull Crushers
17,5Kg x 13 Reps
17,5Kg x 13 Reps
17,5Kg x 13 Reps
17,5Kg x 13 Reps
Rope Pushdowns * 1½mins pauser
15Kg x 10 Reps -> 12,5Kg x 10 Reps -> 10Kg x 10 Reps
15Kg x 10 Reps -> 12,5Kg x 10 Reps -> 10Kg x 10 Reps
15Kg x 8 Reps -> 12,5Kg x 8 Reps -> 10Kg x 8 Reps
Dumbbell Shrugs
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
20Kg x 12 Reps
20Kg x 12 Reps
20Kg x 11 Reps
20Kg x 9 Reps
Straight Bar Rows
55Kg x 11 Reps
55Kg x 11 Reps
55Kg x 11 Reps
55Kg x 11 Reps
Chin ups
92,6Kg x 5 Reps
92,6Kg x 5 Reps
92,6Kg x 4 Reps
92,6Kg x 4 Reps
Skull Crushers
17,5Kg x 13 Reps
17,5Kg x 13 Reps
17,5Kg x 13 Reps
17,5Kg x 13 Reps
Rope Pushdowns * 1½mins pauser
15Kg x 10 Reps -> 12,5Kg x 10 Reps -> 10Kg x 10 Reps
15Kg x 10 Reps -> 12,5Kg x 10 Reps -> 10Kg x 10 Reps
15Kg x 8 Reps -> 12,5Kg x 8 Reps -> 10Kg x 8 Reps
Dumbbell Shrugs
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Morgen vægt 92,3
Dumbbell pres *fokus på exentrisk
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
Bent over laterals
5Kg x 15 Reps -> 4Kg x 15 Reps -> 3Kg x 15 Reps
5Kg x 15 Reps -> 4Kg x 15 Reps -> 3Kg x 15 Reps
5Kg x 15 Reps -> 4Kg x 15 Reps -> 3Kg x 15 Reps
Ben Pres * fokus på exentrisk
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
Incline Flyers
14Kg x 13 Reps
14Kg x 13 Reps
14Kg x 13 Reps
14Kg x 11 Reps
Læg i smith * 1,5mins pauser
40Kg x 12 Reps -> 35Kg x 10 Reps -> 30Kg x 8 Reps
35Kg x 12 Reps -> 30Kg x 10 Reps -> 25Kg x 8 Reps
30Kg x 12 Reps -> 25Kg x 10 Reps -> 20Kg x 8 Reps
Dumbbell pres *fokus på exentrisk
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
Bent over laterals
5Kg x 15 Reps -> 4Kg x 15 Reps -> 3Kg x 15 Reps
5Kg x 15 Reps -> 4Kg x 15 Reps -> 3Kg x 15 Reps
5Kg x 15 Reps -> 4Kg x 15 Reps -> 3Kg x 15 Reps
Ben Pres * fokus på exentrisk
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
Incline Flyers
14Kg x 13 Reps
14Kg x 13 Reps
14Kg x 13 Reps
14Kg x 11 Reps
Læg i smith * 1,5mins pauser
40Kg x 12 Reps -> 35Kg x 10 Reps -> 30Kg x 8 Reps
35Kg x 12 Reps -> 30Kg x 10 Reps -> 25Kg x 8 Reps
30Kg x 12 Reps -> 25Kg x 10 Reps -> 20Kg x 8 Reps
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dødløft
105Kg x 10 Reps
105Kg x 10 Reps
105Kg x 10 Reps
105Kg x 10 Reps
Side Laterals
10Kg x 13 Reps
10Kg x 13 Reps
10Kg x 13 Reps
10Kg x 13 Reps
Rope Pushdowns
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
Pull Downs
60Kg x 8 Reps -> 45Kg x 8 Reps -> 30Kg x 8 Reps
60Kg x 8 Reps -> 45Kg x 8 Reps -> 30Kg x 8 Reps
60Kg x 8 Reps -> 45Kg x 8 Reps -> 30Kg x 8 Reps
Skull Crushers
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
Hyper Extensions
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 13 Reps
Cable Crunches
35Kg x 13 Reps
35Kg x 13 Reps
35Kg x 13 Reps
35Kg x 13 Reps
105Kg x 10 Reps
105Kg x 10 Reps
105Kg x 10 Reps
105Kg x 10 Reps
Side Laterals
10Kg x 13 Reps
10Kg x 13 Reps
10Kg x 13 Reps
10Kg x 13 Reps
Rope Pushdowns
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
Pull Downs
60Kg x 8 Reps -> 45Kg x 8 Reps -> 30Kg x 8 Reps
60Kg x 8 Reps -> 45Kg x 8 Reps -> 30Kg x 8 Reps
60Kg x 8 Reps -> 45Kg x 8 Reps -> 30Kg x 8 Reps
Skull Crushers
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
Hyper Extensions
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 13 Reps
Cable Crunches
35Kg x 13 Reps
35Kg x 13 Reps
35Kg x 13 Reps
35Kg x 13 Reps
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Incline Pres
25Kg x 13 Reps
25Kg x 13 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
Decline Mave
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 10 Reps
Bent Over Laterals
7Kg x 13 Reps
7Kg x 13 Reps
7Kg x 13 Reps
7Kg x 13 Reps
7Kg x 13 Reps
Flyers * Fokus på exentrisk
12Kg x 13 Reps
12Kg x 13 Reps
12Kg x 13 Reps
12Kg x 13 Reps
12Kg x 13 Reps
Læg i benpres * fokus på exentrisk og squeese!
90Kg x 15 Reps
90Kg x 15 Reps
90Kg x 15 Reps
90Kg x 15 Reps
90Kg x 15 Reps
25Kg x 13 Reps
25Kg x 13 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
Decline Mave
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 10 Reps
Bent Over Laterals
7Kg x 13 Reps
7Kg x 13 Reps
7Kg x 13 Reps
7Kg x 13 Reps
7Kg x 13 Reps
Flyers * Fokus på exentrisk
12Kg x 13 Reps
12Kg x 13 Reps
12Kg x 13 Reps
12Kg x 13 Reps
12Kg x 13 Reps
Læg i benpres * fokus på exentrisk og squeese!
90Kg x 15 Reps
90Kg x 15 Reps
90Kg x 15 Reps
90Kg x 15 Reps
90Kg x 15 Reps
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Squat
85Kg x 10 Reps
85Kg x 10 Reps
85Kg x 10 Reps
85Kg x 10 Reps
85Kg x 8 Reps
Bicep curls * fokus på exentrisk
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
Lateral raises * 1mins pause
9Kg x 12 Reps -> 7Kg x 10 Reps -> 5Kg x 8 Reps
9Kg x 12 Reps -> 7Kg x 10 Reps -> 5Kg x 8 Reps
9Kg x 12 Reps -> 7Kg x 10 Reps -> 5Kg x 8 Reps
Stiff Legged deads
65Kg x 11 Reps
65Kg x 11 Reps
65Kg x 11 Reps
65Kg x 11 Reps
65Kg x 11 Reps
85Kg x 10 Reps
85Kg x 10 Reps
85Kg x 10 Reps
85Kg x 10 Reps
85Kg x 8 Reps
Bicep curls * fokus på exentrisk
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
Lateral raises * 1mins pause
9Kg x 12 Reps -> 7Kg x 10 Reps -> 5Kg x 8 Reps
9Kg x 12 Reps -> 7Kg x 10 Reps -> 5Kg x 8 Reps
9Kg x 12 Reps -> 7Kg x 10 Reps -> 5Kg x 8 Reps
Stiff Legged deads
65Kg x 11 Reps
65Kg x 11 Reps
65Kg x 11 Reps
65Kg x 11 Reps
65Kg x 11 Reps
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Morgen vægt. 92,3Kg * hvilket jo så betyder at jeg på 4uger har taget 1,3Kg på hvilket passer mig super godt.
Skulder Pres * skifter nok denne øvelse ud med front raises, da min skulder ikk er glad for den her
20Kg x 12 Reps
20Kg x 11 Reps
20Kg x 10 Reps
20Kg x 9 Reps
20Kg x 8 Reps
Straight bar Rows
55Kg x 11 Reps
55Kg x 11 Reps
55Kg x 11 Reps
55Kg x 11 Reps
55Kg x 11 Reps
Chin Ups
93Kg x 5 Reps
93Kg x 5 Reps
93Kg x 4 Reps
93Kg x 4 Reps
93Kg x 4 Reps
Skulls crushers
17,5Kg x 13 Reps
17,5Kg x 13 Reps
17,5Kg x 13 Reps
17,5Kg x 13 Reps
17,5Kg x 13 Reps
Rope Pushdowns
15Kg x 10 Reps -> 12,5Kg x 10 Reps -> 10Kg x 10 Reps
15Kg x 10 Reps -> 12,5Kg x 10 Reps -> 10Kg x 10 Reps
15Kg x 8 Reps -> 12,5Kg x 8 Reps -> 10Kg x 8 Reps
Dumbbell Shrugs
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
Skulder Pres * skifter nok denne øvelse ud med front raises, da min skulder ikk er glad for den her
20Kg x 12 Reps
20Kg x 11 Reps
20Kg x 10 Reps
20Kg x 9 Reps
20Kg x 8 Reps
Straight bar Rows
55Kg x 11 Reps
55Kg x 11 Reps
55Kg x 11 Reps
55Kg x 11 Reps
55Kg x 11 Reps
Chin Ups
93Kg x 5 Reps
93Kg x 5 Reps
93Kg x 4 Reps
93Kg x 4 Reps
93Kg x 4 Reps
Skulls crushers
17,5Kg x 13 Reps
17,5Kg x 13 Reps
17,5Kg x 13 Reps
17,5Kg x 13 Reps
17,5Kg x 13 Reps
Rope Pushdowns
15Kg x 10 Reps -> 12,5Kg x 10 Reps -> 10Kg x 10 Reps
15Kg x 10 Reps -> 12,5Kg x 10 Reps -> 10Kg x 10 Reps
15Kg x 8 Reps -> 12,5Kg x 8 Reps -> 10Kg x 8 Reps
Dumbbell Shrugs
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dumbbell pres *fokus på exentrisk
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
Bent over laterals * 1mins pause
5Kg x 15 Reps -> 4Kg x 15 Reps -> 3Kg x 15 Reps
5Kg x 15 Reps -> 4Kg x 15 Reps -> 3Kg x 15 Reps
5Kg x 15 Reps -> 4Kg x 15 Reps -> 3Kg x 15 Reps
Ben Pres * fokus på exentrisk
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
Incline Flyers
14Kg x 13 Reps
14Kg x 13 Reps
14Kg x 13 Reps
14Kg x 11 Reps
14Kg x 11 Reps
Læg i smith * 1,5mins pauser
40Kg x 12 Reps -> 35Kg x 10 Reps -> 30Kg x 8 Reps
35Kg x 12 Reps -> 30Kg x 10 Reps -> 25Kg x 8 Reps
30Kg x 12 Reps -> 25Kg x 10 Reps -> 20Kg x 8 Reps
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
Bent over laterals * 1mins pause
5Kg x 15 Reps -> 4Kg x 15 Reps -> 3Kg x 15 Reps
5Kg x 15 Reps -> 4Kg x 15 Reps -> 3Kg x 15 Reps
5Kg x 15 Reps -> 4Kg x 15 Reps -> 3Kg x 15 Reps
Ben Pres * fokus på exentrisk
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
Incline Flyers
14Kg x 13 Reps
14Kg x 13 Reps
14Kg x 13 Reps
14Kg x 11 Reps
14Kg x 11 Reps
Læg i smith * 1,5mins pauser
40Kg x 12 Reps -> 35Kg x 10 Reps -> 30Kg x 8 Reps
35Kg x 12 Reps -> 30Kg x 10 Reps -> 25Kg x 8 Reps
30Kg x 12 Reps -> 25Kg x 10 Reps -> 20Kg x 8 Reps
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dødløft
105Kg x 10 Reps
105Kg x 10 Reps
105Kg x 10 Reps
105Kg x 10 Reps
105Kg x 10 Reps
Side Laterals
10Kg x 13 Reps
10Kg x 13 Reps
10Kg x 13 Reps
10Kg x 13 Reps
10Kg x 13 Reps
Rope Pushdowns
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
Pull Downs
60Kg x 12 Reps -> 45Kg x 10 Reps -> 30Kg x 8 Reps
60Kg x 10 Reps -> 45Kg x 10 Reps -> 30Kg x 8 Reps
60Kg x 8 Reps -> 45Kg x 8 Reps -> 30Kg x 8 Reps
Skull Crushers
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
Hyper Extensions
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 13 Reps
Cable Crunches
35Kg x 13 Reps
35Kg x 13 Reps
35Kg x 13 Reps
35Kg x 13 Reps
35Kg x 13 Reps
105Kg x 10 Reps
105Kg x 10 Reps
105Kg x 10 Reps
105Kg x 10 Reps
105Kg x 10 Reps
Side Laterals
10Kg x 13 Reps
10Kg x 13 Reps
10Kg x 13 Reps
10Kg x 13 Reps
10Kg x 13 Reps
Rope Pushdowns
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
Pull Downs
60Kg x 12 Reps -> 45Kg x 10 Reps -> 30Kg x 8 Reps
60Kg x 10 Reps -> 45Kg x 10 Reps -> 30Kg x 8 Reps
60Kg x 8 Reps -> 45Kg x 8 Reps -> 30Kg x 8 Reps
Skull Crushers
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
Hyper Extensions
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 13 Reps
BW + 2,5Kg x 13 Reps
Cable Crunches
35Kg x 13 Reps
35Kg x 13 Reps
35Kg x 13 Reps
35Kg x 13 Reps
35Kg x 13 Reps
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Incline pres
26Kg x 11 Reps
26Kg x 11 Reps
26Kg x 11 Reps
26Kg x 9 Reps
26Kg x 7 Reps
Mave decline
2,5Kg x 15 Reps
2,5Kg x 15 Reps
2,5Kg x 15 Reps
2,5Kg x 15 Reps
2,5Kg x 10 Reps
Bent over laterals
7Kg x 15 Reps
7Kg x 15 Reps
7Kg x 15 Reps
7Kg x 15 Reps
7Kg x 15 Reps
Flyers
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
Læg i benpres
95Kg x 12 Reps
95Kg x 12 Reps
95Kg x 12 Reps
95Kg x 12 Reps
95Kg x 12 Reps
26Kg x 11 Reps
26Kg x 11 Reps
26Kg x 11 Reps
26Kg x 9 Reps
26Kg x 7 Reps
Mave decline
2,5Kg x 15 Reps
2,5Kg x 15 Reps
2,5Kg x 15 Reps
2,5Kg x 15 Reps
2,5Kg x 10 Reps
Bent over laterals
7Kg x 15 Reps
7Kg x 15 Reps
7Kg x 15 Reps
7Kg x 15 Reps
7Kg x 15 Reps
Flyers
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
Læg i benpres
95Kg x 12 Reps
95Kg x 12 Reps
95Kg x 12 Reps
95Kg x 12 Reps
95Kg x 12 Reps
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Squat
87,5Kg x 8 Reps
87,5Kg x 8 Reps
87,5Kg x 8 Reps
87,5Kg x 8 Reps
87,5Kg x 8 Reps
Biceps * fokus på exentrisk
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
Lateral raises 1,5min
9Kg x 14 Reps -> 7Kg x 12 Reps -> 10 Reps
9Kg x 14 Reps -> 7Kg x 12 Reps -> 10 Reps
9Kg x 14 Reps -> 7Kg x 12 Reps -> 10 Reps
9Kg x 14 Reps -> 7Kg x 12 Reps -> 10 Reps
Stiff Legged deads
65Kg x 13 Reps
65Kg x 13 Reps
65Kg x 13 Reps
65Kg x 13 Reps
65Kg x 13 Reps
87,5Kg x 8 Reps
87,5Kg x 8 Reps
87,5Kg x 8 Reps
87,5Kg x 8 Reps
87,5Kg x 8 Reps
Biceps * fokus på exentrisk
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
Lateral raises 1,5min
9Kg x 14 Reps -> 7Kg x 12 Reps -> 10 Reps
9Kg x 14 Reps -> 7Kg x 12 Reps -> 10 Reps
9Kg x 14 Reps -> 7Kg x 12 Reps -> 10 Reps
9Kg x 14 Reps -> 7Kg x 12 Reps -> 10 Reps
Stiff Legged deads
65Kg x 13 Reps
65Kg x 13 Reps
65Kg x 13 Reps
65Kg x 13 Reps
65Kg x 13 Reps
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
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