Bænk Pres
62,5Kg x 3 Reps
72,5Kg x 3 Reps
80Kg x 5 Reps * ingen presse styrke og syntes ikke rigtigt der er noget som spiller for tiden i bænk.
skulle have haft singler på 90 kg men albuen brokkede sig.
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
50 Reps Pull ups fordelt på en helved masse sæt.
2 sæt rows.
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Wendler BBB. Video Log
-
- 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
Biceps
Barbell Curls
30Kg x 12 Reps
35Kg x 12 Reps
35Kg x 10 Reps
35Kg x 8 Reps
Seated Curls
9Kg x 12 Reps
10Kg x 12 Reps
12Kg x 12 Reps
12Kg x 10 Reps
Seated EZ Machine Curls
7,5Kg x 12 Reps
10kg x 12 Reps
10kg x 8 Reps
7,5Kg x 12 Reps
7,5Kg x 10 Reps
7,5kg x 8 Reps
7,5Kg x 8 Reps
Triceps
Close Grip Bench Pres
30Kg x 12 Reps
40Kg x 12 Reps
45Kg x 10 Reps
45Kg x 10 Reps
Pushdowns
20Kg x 15 Reps
30kg x 15 Reps
40kg x 12 Reps
50kg x 12 Reps
Cable Extensions
25Kg x 12 Reps
30kg x 10 Reps
30kg x 12 Reps
35Kg x 8 Reps
30kg x 10 Reps
30kg x 9 Reps
25kg x 12 Reps
Læg
Barbell Curls
30Kg x 12 Reps
35Kg x 12 Reps
35Kg x 10 Reps
35Kg x 8 Reps
Seated Curls
9Kg x 12 Reps
10Kg x 12 Reps
12Kg x 12 Reps
12Kg x 10 Reps
Seated EZ Machine Curls
7,5Kg x 12 Reps
10kg x 12 Reps
10kg x 8 Reps
7,5Kg x 12 Reps
7,5Kg x 10 Reps
7,5kg x 8 Reps
7,5Kg x 8 Reps
Triceps
Close Grip Bench Pres
30Kg x 12 Reps
40Kg x 12 Reps
45Kg x 10 Reps
45Kg x 10 Reps
Pushdowns
20Kg x 15 Reps
30kg x 15 Reps
40kg x 12 Reps
50kg x 12 Reps
Cable Extensions
25Kg x 12 Reps
30kg x 10 Reps
30kg x 12 Reps
35Kg x 8 Reps
30kg x 10 Reps
30kg x 9 Reps
25kg x 12 Reps
Læg
-
- 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
Biceps
Barbell Curls
30Kg x 12 Reps
35Kg x 12 Reps
35Kg x 10 Reps
35Kg x 8 Reps
Seated Curls
9Kg x 12 Reps
10Kg x 12 Reps
12Kg x 12 Reps
12Kg x 10 Reps
Seated EZ Machine Curls
7,5Kg x 12 Reps
10kg x 12 Reps
10kg x 8 Reps
7,5Kg x 12 Reps
7,5Kg x 10 Reps
7,5kg x 8 Reps
7,5Kg x 8 Reps
Triceps
Close Grip Bench Pres
30Kg x 12 Reps
40Kg x 12 Reps
45Kg x 10 Reps
45Kg x 10 Reps
Pushdowns
20Kg x 15 Reps
30kg x 15 Reps
40kg x 12 Reps
50kg x 12 Reps
Cable Extensions
25Kg x 12 Reps
30kg x 10 Reps
30kg x 12 Reps
35Kg x 8 Reps
30kg x 10 Reps
30kg x 9 Reps
25kg x 12 Reps
Læg
Standing Calf Raises
20Kg x 12 Reps
30Kg x 12 Reps
40Kg x 12 Reps
45kg x 12 Reps
Seated Calf Raises
10Kg x 20 Reps
20kg x 20 Reps
30Kg x 15 Reps
30kg x 15 Reps
Donkey Raises
20Kg x 12 Reps
30Kg x 12 Reps
40Kg x 12 Reps
50Kg x 12 Reps
60kg x 12 Reps
70Kg x 12 Reps
70Kg x 12 reps
Barbell Curls
30Kg x 12 Reps
35Kg x 12 Reps
35Kg x 10 Reps
35Kg x 8 Reps
Seated Curls
9Kg x 12 Reps
10Kg x 12 Reps
12Kg x 12 Reps
12Kg x 10 Reps
Seated EZ Machine Curls
7,5Kg x 12 Reps
10kg x 12 Reps
10kg x 8 Reps
7,5Kg x 12 Reps
7,5Kg x 10 Reps
7,5kg x 8 Reps
7,5Kg x 8 Reps
Triceps
Close Grip Bench Pres
30Kg x 12 Reps
40Kg x 12 Reps
45Kg x 10 Reps
45Kg x 10 Reps
Pushdowns
20Kg x 15 Reps
30kg x 15 Reps
40kg x 12 Reps
50kg x 12 Reps
Cable Extensions
25Kg x 12 Reps
30kg x 10 Reps
30kg x 12 Reps
35Kg x 8 Reps
30kg x 10 Reps
30kg x 9 Reps
25kg x 12 Reps
Læg
Standing Calf Raises
20Kg x 12 Reps
30Kg x 12 Reps
40Kg x 12 Reps
45kg x 12 Reps
Seated Calf Raises
10Kg x 20 Reps
20kg x 20 Reps
30Kg x 15 Reps
30kg x 15 Reps
Donkey Raises
20Kg x 12 Reps
30Kg x 12 Reps
40Kg x 12 Reps
50Kg x 12 Reps
60kg x 12 Reps
70Kg x 12 Reps
70Kg 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
Uge 20. Mandag.
Skulder Pres
20Kg x 14 Reps
30Kg x 12 Reps
30Kg x 12 Reps
30Kg x 12 Reps
Bagskulder
30Kg x 10 - 20Kg x 10 Reps - 10Kg x 10 Reps
35Kg x 6 - 25Kg x 6 Reps - 15Kg x 10 Reps
35Kg x 6 - 25Kg x 6 Reps - 15Kg x 10 Reps
Mave
35Kg x 15 Reps
40Kg x 15 Reps
45Kg x 15 Reps
50Kg x 15 Reps
Læg Standing
25Kg x 15 Reps
35Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
Pull Ups
5
5
4
4
Rows
7 blokke x 13 Reps
7 blokke x 13 Reps
7 blokke x 13 Reps
7 blokke x 13 Reps
Incline Flyers
8Kg x 15 Reps
8Kg x 15 Reps
9Kg x 15 Reps
9kg x 15 Reps
Skulder Pres
20Kg x 14 Reps
30Kg x 12 Reps
30Kg x 12 Reps
30Kg x 12 Reps
Bagskulder
30Kg x 10 - 20Kg x 10 Reps - 10Kg x 10 Reps
35Kg x 6 - 25Kg x 6 Reps - 15Kg x 10 Reps
35Kg x 6 - 25Kg x 6 Reps - 15Kg x 10 Reps
Mave
35Kg x 15 Reps
40Kg x 15 Reps
45Kg x 15 Reps
50Kg x 15 Reps
Læg Standing
25Kg x 15 Reps
35Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
Pull Ups
5
5
4
4
Rows
7 blokke x 13 Reps
7 blokke x 13 Reps
7 blokke x 13 Reps
7 blokke x 13 Reps
Incline Flyers
8Kg x 15 Reps
8Kg x 15 Reps
9Kg x 15 Reps
9kg x 15 Reps
Sidst rettet af Gamdrup 23. maj 2012, 22:07, rettet i alt 2 gange.
-
- 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
Uge 20. Tirsdag.
Dødløft
70Kg x 12 Reps
70Kg x 12 Reps
70Kg x 12 Reps
70Kg x 12 Reps
Biceps Curls Seated
12kg x 12 Reps
12Kg x 12 Reps
12Kg x 12 Reps
12Kg x 12 Reps
Lying triceps extensions
6kg x 12 Reps
6Kg x 12 Reps
7kg x 12 Reps
7Kg x 12 Reps
Push Downs 1 Handed
10Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
Side Laterals
left hand
8kg x 12 Reps - 6kg x 10 Reps - 4Kg x 12 Reps
8kg x 12 Reps - 6kg x 10 Reps - 4Kg x 12 Reps
8kg x 12 Reps - 6kg x 10 Reps - 4Kg x 12 Reps
derefter
det samme på højre
Hyper extensions Slow exentric burn
BW x 8 Reps
BW x 8 Reps
BW x 8 Reps
BW x 8 Reps
Dødløft
70Kg x 12 Reps
70Kg x 12 Reps
70Kg x 12 Reps
70Kg x 12 Reps
Biceps Curls Seated
12kg x 12 Reps
12Kg x 12 Reps
12Kg x 12 Reps
12Kg x 12 Reps
Lying triceps extensions
6kg x 12 Reps
6Kg x 12 Reps
7kg x 12 Reps
7Kg x 12 Reps
Push Downs 1 Handed
10Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
Side Laterals
left hand
8kg x 12 Reps - 6kg x 10 Reps - 4Kg x 12 Reps
8kg x 12 Reps - 6kg x 10 Reps - 4Kg x 12 Reps
8kg x 12 Reps - 6kg x 10 Reps - 4Kg x 12 Reps
derefter
det samme på højre
Hyper extensions Slow exentric burn
BW x 8 Reps
BW x 8 Reps
BW x 8 Reps
BW x 8 Reps
Sidst rettet af Gamdrup 17. maj 2012, 15:11, 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
Uge 20. Torsdag.
DB Bænk * der skal lidt flere opvarmnings sæt til næste gang så jeg ikke behøver at trappe op sådan her.
20Kg x 10 Reps
22Kg x 10 Reps
24Kg x 10 Reps
26Kg x 10 Reps
Donkey Calf Raises
3 Dropsæt.. kan ikke huske vægten.
øvelsen bliver skiftet ud, med seated Calf Raises.
Stiff Legged Deads * slow exentric
40Kg x 13 Reps
50Kg x 13 Reps
50Kg x 13 Reps
50Kg x 13 Reps
Bent Over Laterals.
4Kg x 15 Reps
5Kg x 15 Reps
5Kg x 15 Reps
6Kg x 15 Reps
Shrugs
30Kg x 12 Reps
50kg x 12 Reps
70Kg x 12 Reps
80Kg x 12 Reps
Planke
BW x 1 min
BW x 1 min
BW x 1 min
BW x 1 min
DB Bænk * der skal lidt flere opvarmnings sæt til næste gang så jeg ikke behøver at trappe op sådan her.
20Kg x 10 Reps
22Kg x 10 Reps
24Kg x 10 Reps
26Kg x 10 Reps
Donkey Calf Raises
3 Dropsæt.. kan ikke huske vægten.
øvelsen bliver skiftet ud, med seated Calf Raises.
Stiff Legged Deads * slow exentric
40Kg x 13 Reps
50Kg x 13 Reps
50Kg x 13 Reps
50Kg x 13 Reps
Bent Over Laterals.
4Kg x 15 Reps
5Kg x 15 Reps
5Kg x 15 Reps
6Kg x 15 Reps
Shrugs
30Kg x 12 Reps
50kg x 12 Reps
70Kg x 12 Reps
80Kg x 12 Reps
Planke
BW x 1 min
BW x 1 min
BW x 1 min
BW x 1 min
-
- 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
Uge 20. Fredag.
Squat * bliver nød til at pyramide op få at min hofte kan holde til det, samt ikke køre for mange sæt på "tunge" vægte
50Kg x 12 Reps
60Kg x 12 Reps
70kg x 12 Reps
80Kg x 12 Reps
Side Laterals
6Kg x 15 Reps
7Kg x 15 Reps
8Kg x 15 Reps
8Kg x 15 Reps
Incline Crunches
BW x 8 Reps
BW x 8 Reps
BW +5Kg x 8 Reps
BW +5Kg x 8 Reps
Pull Downs
65Kg x 8 Reps - 50Kg x 8 Reps - 35Kg x 8 Reps
65Kg x 6 Reps - 50Kg x 8 Reps - 35Kg x 8 Reps
65Kg x 6 Reps - 50Kg x 8 Reps - 35Kg x 8 Reps
T - Bar Rows
30Kg x 12 Reps
40Kg x 12 Reps
45Kg x 12 Reps
45Kg x 12 Reps
Cable Pushdowns
15Kg x 12 Reps - 10Kg x 8 Reps - 5Kg x 15 Reps
15Kg x 12 Reps - 10Kg x 8 Reps - 5Kg x 15 Reps
15Kg x 12 Reps - 10Kg x 8 Reps - 5Kg x 15 Reps
Squat * bliver nød til at pyramide op få at min hofte kan holde til det, samt ikke køre for mange sæt på "tunge" vægte
50Kg x 12 Reps
60Kg x 12 Reps
70kg x 12 Reps
80Kg x 12 Reps
Side Laterals
6Kg x 15 Reps
7Kg x 15 Reps
8Kg x 15 Reps
8Kg x 15 Reps
Incline Crunches
BW x 8 Reps
BW x 8 Reps
BW +5Kg x 8 Reps
BW +5Kg x 8 Reps
Pull Downs
65Kg x 8 Reps - 50Kg x 8 Reps - 35Kg x 8 Reps
65Kg x 6 Reps - 50Kg x 8 Reps - 35Kg x 8 Reps
65Kg x 6 Reps - 50Kg x 8 Reps - 35Kg x 8 Reps
T - Bar Rows
30Kg x 12 Reps
40Kg x 12 Reps
45Kg x 12 Reps
45Kg x 12 Reps
Cable Pushdowns
15Kg x 12 Reps - 10Kg x 8 Reps - 5Kg x 15 Reps
15Kg x 12 Reps - 10Kg x 8 Reps - 5Kg x 15 Reps
15Kg x 12 Reps - 10Kg x 8 Reps - 5Kg 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
Uge 21. Mandag.
Skulder Pres
20Kg x 14 Reps
30Kg x 12 Reps
30Kg x 12 Reps
30Kg x 12 Reps
Bagskulder
25Kg x 15 Reps - 15Kg x 15 Reps - 5Kg x 15 Reps
25Kg x 15 Reps - 15Kg x 15 Reps - 5Kg x 15 Reps
25Kg x 15 Reps - 15Kg x 15 Reps - 5Kg x 15 Reps
Mave
40Kg x 15 Reps
45Kg x 15 Reps
50Kg x 15 Reps
55Kg x 8 Reps
Læg Standing
30Kg x 15 Reps
35Kg x 15 Reps
40Kg x 15 Reps
45Kg x 15 Reps
Pull Ups
6
6
5
4
Rows
9 blokke x 13 Reps
9 blokke x 13 Reps
10 blokke x 13 Reps
10 blokke x 13 Reps
Incline Flyers
10Kg x 15 Reps
12Kg x 15 Reps
14Kg x 15 Reps
14kg x 15 Reps
Skulder Pres
20Kg x 14 Reps
30Kg x 12 Reps
30Kg x 12 Reps
30Kg x 12 Reps
Bagskulder
25Kg x 15 Reps - 15Kg x 15 Reps - 5Kg x 15 Reps
25Kg x 15 Reps - 15Kg x 15 Reps - 5Kg x 15 Reps
25Kg x 15 Reps - 15Kg x 15 Reps - 5Kg x 15 Reps
Mave
40Kg x 15 Reps
45Kg x 15 Reps
50Kg x 15 Reps
55Kg x 8 Reps
Læg Standing
30Kg x 15 Reps
35Kg x 15 Reps
40Kg x 15 Reps
45Kg x 15 Reps
Pull Ups
6
6
5
4
Rows
9 blokke x 13 Reps
9 blokke x 13 Reps
10 blokke x 13 Reps
10 blokke x 13 Reps
Incline Flyers
10Kg x 15 Reps
12Kg x 15 Reps
14Kg x 15 Reps
14kg 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
Uge 21. Onsdag.
Dødløft
80Kg x 12 Reps
85Kg x 12 Reps
90Kg x 12 Reps
90Kg x 12 Reps
Biceps Curls Standing
12kg x 15 Reps
12Kg x 12 Reps
12Kg x 12 Reps
12Kg x 12 Reps
Lying triceps extensions
8kg x 12 Reps
9Kg x 12 Reps
9kg x 12 Reps
9Kg x 12 Reps
Push Downs 1 Handed
20Kg x 10 Reps
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
Side Laterals
8kg x 12 Reps - 6kg x 12 Reps - 4Kg x 12 Reps
8kg x 12 Reps - 6kg x 12 Reps - 4Kg x 12 Reps
8kg x 12 Reps - 6kg x 12 Reps - 4Kg x 12 Reps
Hyper extensions Slow exentric burn
BW x 12 Reps
BW x 12 Reps
BW x 12 Reps
BW x 12 Reps
Dødløft
80Kg x 12 Reps
85Kg x 12 Reps
90Kg x 12 Reps
90Kg x 12 Reps
Biceps Curls Standing
12kg x 15 Reps
12Kg x 12 Reps
12Kg x 12 Reps
12Kg x 12 Reps
Lying triceps extensions
8kg x 12 Reps
9Kg x 12 Reps
9kg x 12 Reps
9Kg x 12 Reps
Push Downs 1 Handed
20Kg x 10 Reps
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
Side Laterals
8kg x 12 Reps - 6kg x 12 Reps - 4Kg x 12 Reps
8kg x 12 Reps - 6kg x 12 Reps - 4Kg x 12 Reps
8kg x 12 Reps - 6kg x 12 Reps - 4Kg x 12 Reps
Hyper extensions Slow exentric burn
BW x 12 Reps
BW x 12 Reps
BW x 12 Reps
BW 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
Uge 21. Torsdag.
DB Bænk * der skal lidt flere opvarmnings sæt til næste gang så jeg ikke behøver at trappe op sådan her.
26Kg x 12 Reps
26Kg x 10 Reps
26Kg x 10 Reps
26Kg x 9 Reps
Seated Calf Raises
35kg x 15Reps - 25Kg x 15 Reps - 15Kg x 15 Reps
35kg x 15Reps - 25Kg x 15 Reps - 15Kg x 15 Reps
35kg x 15Reps - 25Kg x 15 Reps - 15Kg x 15 Reps
Stiff Legged Deads * slow exentric
50Kg x 13 Reps
50Kg x 13 Reps
50Kg x 13 Reps
60Kg x 13 Reps
Bent Over Laterals.
6Kg x 15 Reps
7Kg x 15 Reps
7Kg x 15 Reps
7Kg x 15 Reps
Shrugs
90Kg x 12 Reps
90Kg x 12 Reps
90Kg x 12 Reps
90Kg x 12 Reps
Planke
BW x 1 min
BW x 1 min
BW x 1 min
BW x 1 min
DB Bænk * der skal lidt flere opvarmnings sæt til næste gang så jeg ikke behøver at trappe op sådan her.
26Kg x 12 Reps
26Kg x 10 Reps
26Kg x 10 Reps
26Kg x 9 Reps
Seated Calf Raises
35kg x 15Reps - 25Kg x 15 Reps - 15Kg x 15 Reps
35kg x 15Reps - 25Kg x 15 Reps - 15Kg x 15 Reps
35kg x 15Reps - 25Kg x 15 Reps - 15Kg x 15 Reps
Stiff Legged Deads * slow exentric
50Kg x 13 Reps
50Kg x 13 Reps
50Kg x 13 Reps
60Kg x 13 Reps
Bent Over Laterals.
6Kg x 15 Reps
7Kg x 15 Reps
7Kg x 15 Reps
7Kg x 15 Reps
Shrugs
90Kg x 12 Reps
90Kg x 12 Reps
90Kg x 12 Reps
90Kg x 12 Reps
Planke
BW x 1 min
BW x 1 min
BW x 1 min
BW x 1 min
-
- 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
Uge 21. Søndag.
Squat * bliver nød til at pyramide op få at min hofte kan holde til det, samt ikke køre for mange sæt på "tunge" vægte
60Kg x 12 Reps
70Kg x 12 Reps
80kg x 12 Reps
85Kg x 12 Reps * Bælte
Side Laterals
8Kg x 15 Reps
8Kg x 15 Reps
8Kg x 15 Reps
8Kg x 15 Reps
Incline Crunches
BW +5Kg x 8 Reps
BW +5Kg x 8 Reps
BW +5Kg x 8 Reps
BW +5Kg x 8 Reps
Pull Downs
65Kg x 8 Reps - 50Kg x 8 Reps - 35Kg x 8 Reps
65Kg x 8 Reps - 50Kg x 8 Reps - 35Kg x 8 Reps
65Kg x 8 Reps - 50Kg x 8 Reps - 35Kg x 8 Reps
T - Bar Rows
40Kg x 12 Reps
45Kg x 12 Reps
45Kg x 12 Reps
45Kg x 12 Reps
Cable Pushdowns
15Kg x 15 Reps - 10Kg x 15 Reps - 5Kg x 15 Reps
15Kg x 12 Reps - 10Kg x 12 Reps - 5Kg x 12 Reps
15Kg x 7 Reps - 10Kg x 7 Reps - 5Kg x 7 Reps
Squat * bliver nød til at pyramide op få at min hofte kan holde til det, samt ikke køre for mange sæt på "tunge" vægte
60Kg x 12 Reps
70Kg x 12 Reps
80kg x 12 Reps
85Kg x 12 Reps * Bælte
Side Laterals
8Kg x 15 Reps
8Kg x 15 Reps
8Kg x 15 Reps
8Kg x 15 Reps
Incline Crunches
BW +5Kg x 8 Reps
BW +5Kg x 8 Reps
BW +5Kg x 8 Reps
BW +5Kg x 8 Reps
Pull Downs
65Kg x 8 Reps - 50Kg x 8 Reps - 35Kg x 8 Reps
65Kg x 8 Reps - 50Kg x 8 Reps - 35Kg x 8 Reps
65Kg x 8 Reps - 50Kg x 8 Reps - 35Kg x 8 Reps
T - Bar Rows
40Kg x 12 Reps
45Kg x 12 Reps
45Kg x 12 Reps
45Kg x 12 Reps
Cable Pushdowns
15Kg x 15 Reps - 10Kg x 15 Reps - 5Kg x 15 Reps
15Kg x 12 Reps - 10Kg x 12 Reps - 5Kg x 12 Reps
15Kg x 7 Reps - 10Kg x 7 Reps - 5Kg x 7 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
Uge 22. Mandag.
Skulder Pres
30Kg x 12 Reps
32,5Kg x 12 Reps
32,5Kg x 10 Reps
32,5Kg x 12 Reps
Bagskulder
30Kg x 10 Reps - 20Kg x 10 Reps - 10Kg x 12 Reps
30Kg x 10 Reps - 20Kg x 10 Reps - 10Kg x 12 Reps
30Kg x 10 Reps - 20Kg x 10 Reps - 10Kg x 12 Reps
Mave
55Kg x 8 Reps
55Kg x 8 Reps
55Kg x 8 Reps
55Kg x 8 Reps
Læg Standing
45Kg x 15 Reps
50Kg x 15 Reps
55Kg x 15 Reps
60Kg x 15 Reps
Pull Ups
6 Neutral
5 Neutral
5 Neutral
3 Over hånds
Yates Rows
60Kg x 13 Reps
60Kg x 13 Reps
60Kg x 13 Reps
60Kg x 13 Reps
Incline Flyers
14Kg x 15 Reps
14Kg x 15 Reps
14Kg x 15 Reps
14kg x 15 Reps
Skulder Pres
30Kg x 12 Reps
32,5Kg x 12 Reps
32,5Kg x 10 Reps
32,5Kg x 12 Reps
Bagskulder
30Kg x 10 Reps - 20Kg x 10 Reps - 10Kg x 12 Reps
30Kg x 10 Reps - 20Kg x 10 Reps - 10Kg x 12 Reps
30Kg x 10 Reps - 20Kg x 10 Reps - 10Kg x 12 Reps
Mave
55Kg x 8 Reps
55Kg x 8 Reps
55Kg x 8 Reps
55Kg x 8 Reps
Læg Standing
45Kg x 15 Reps
50Kg x 15 Reps
55Kg x 15 Reps
60Kg x 15 Reps
Pull Ups
6 Neutral
5 Neutral
5 Neutral
3 Over hånds
Yates Rows
60Kg x 13 Reps
60Kg x 13 Reps
60Kg x 13 Reps
60Kg x 13 Reps
Incline Flyers
14Kg x 15 Reps
14Kg x 15 Reps
14Kg x 15 Reps
14kg 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
Uge 22. Tirsdag.
Dødløft
80Kg x 12 Reps
90Kg x 12 Reps
100Kg x 12 Reps
90Kg x 12 Reps * Bælte
Biceps Curls Standing
12kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
Lying triceps extensions
10kg x 12 Reps
10kg x 12 Reps
10kg x 12 Reps
12Kg x 6 Reps
Push Downs 1 Handed
20Kg x 11 Reps
20Kg x 9 Reps
20Kg x 9 Reps
20Kg x 8 Reps
Side Laterals
8kg x 15 Reps - 6kg x 12 Reps - 4Kg x 12 Reps
8kg x 15 Reps - 6kg x 12 Reps - 4Kg x 12 Reps
8kg x 15 Reps - 6kg x 12 Reps - 4Kg x 12 Reps
Back Raises
BW x 15 Reps
BW x 15 Reps
BW x 15 Reps
BW x 15 Reps
Dødløft
80Kg x 12 Reps
90Kg x 12 Reps
100Kg x 12 Reps
90Kg x 12 Reps * Bælte
Biceps Curls Standing
12kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
Lying triceps extensions
10kg x 12 Reps
10kg x 12 Reps
10kg x 12 Reps
12Kg x 6 Reps
Push Downs 1 Handed
20Kg x 11 Reps
20Kg x 9 Reps
20Kg x 9 Reps
20Kg x 8 Reps
Side Laterals
8kg x 15 Reps - 6kg x 12 Reps - 4Kg x 12 Reps
8kg x 15 Reps - 6kg x 12 Reps - 4Kg x 12 Reps
8kg x 15 Reps - 6kg x 12 Reps - 4Kg x 12 Reps
Back Raises
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
Uge 22. Torsdag.
26Kg x 12 Reps
26Kg x 10 Reps
26Kg x 8 Reps
26Kg x 8 Reps
Seated Calf Raises
40kg x 15Reps - 30Kg x 15 Reps - 20Kg x 15 Reps
40kg x 14Reps - 30Kg x 12 Reps - 20Kg x 12 Reps
40kg x 14Reps - 30Kg x 12 Reps - 20Kg x 12 Reps
Stiff Legged Deads * slow exentric
60Kg x 13 Reps
60Kg x 13 Reps
70Kg x 13 Reps
70Kg x 13 Reps
Bent Over Laterals.
9Kg x 8 Reps
9Kg x 8 Reps
9Kg x 10 Reps
9Kg x 12 Reps
Shrugs
90Kg x 12 Reps
100Kg x 12 Reps
100Kg x 12 Reps
100Kg x 12 Reps
Planke
BW x 1 min
BW x 1 min
BW x 1 min
BW x 1 min
26Kg x 12 Reps
26Kg x 10 Reps
26Kg x 8 Reps
26Kg x 8 Reps
Seated Calf Raises
40kg x 15Reps - 30Kg x 15 Reps - 20Kg x 15 Reps
40kg x 14Reps - 30Kg x 12 Reps - 20Kg x 12 Reps
40kg x 14Reps - 30Kg x 12 Reps - 20Kg x 12 Reps
Stiff Legged Deads * slow exentric
60Kg x 13 Reps
60Kg x 13 Reps
70Kg x 13 Reps
70Kg x 13 Reps
Bent Over Laterals.
9Kg x 8 Reps
9Kg x 8 Reps
9Kg x 10 Reps
9Kg x 12 Reps
Shrugs
90Kg x 12 Reps
100Kg x 12 Reps
100Kg x 12 Reps
100Kg x 12 Reps
Planke
BW x 1 min
BW x 1 min
BW x 1 min
BW x 1 min
-
- 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
Uge 22. Søndag.
Squat
60Kg x 12 Reps
70Kg x 12 Reps
80kg x 12 Reps
90Kg x 12 Reps * Bælte
Side Laterals
9Kg x 15 Reps
9Kg x 15 Reps
9Kg x 15 Reps
9Kg x 14 Reps
Crunches
55kg x
Pull Downs
65Kg x 8 Reps - 50Kg x 8 Reps - 35Kg x 8 Reps
65Kg x 8 Reps - 50Kg x 8 Reps - 35Kg x 8 Reps
65Kg x 8 Reps - 50Kg x 8 Reps - 35Kg x 8 Reps
T - Bar Rows
40Kg x 12 Reps
45Kg x 12 Reps
45Kg x 12 Reps
45Kg x 12 Reps
Cable Pushdowns
15Kg x 15 Reps - 10Kg x 15 Reps - 5Kg x 15 Reps
15Kg x 12 Reps - 10Kg x 12 Reps - 5Kg x 12 Reps
15Kg x 7 Reps - 10Kg x 7 Reps - 5Kg x 7 Reps
Squat
60Kg x 12 Reps
70Kg x 12 Reps
80kg x 12 Reps
90Kg x 12 Reps * Bælte
Side Laterals
9Kg x 15 Reps
9Kg x 15 Reps
9Kg x 15 Reps
9Kg x 14 Reps
Crunches
55kg x
Pull Downs
65Kg x 8 Reps - 50Kg x 8 Reps - 35Kg x 8 Reps
65Kg x 8 Reps - 50Kg x 8 Reps - 35Kg x 8 Reps
65Kg x 8 Reps - 50Kg x 8 Reps - 35Kg x 8 Reps
T - Bar Rows
40Kg x 12 Reps
45Kg x 12 Reps
45Kg x 12 Reps
45Kg x 12 Reps
Cable Pushdowns
15Kg x 15 Reps - 10Kg x 15 Reps - 5Kg x 15 Reps
15Kg x 12 Reps - 10Kg x 12 Reps - 5Kg x 12 Reps
15Kg x 7 Reps - 10Kg x 7 Reps - 5Kg x 7 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
Uge 23. Mandag.
Skulder Pres
4sæt kg?
Bagskulder
25Kg x 10 Reps - 20Kg x 10 Reps - 10Kg x 12 Reps
30Kg x 10 Reps - 20Kg x 12 Reps - 10Kg x 12 Reps
30Kg x 10 Reps - 20Kg x 12 Reps - 10Kg x 12 Reps
Incline Mave
BW +5 Kg x 10 Reps
BW +5 Kg x 10 Reps
BW +5 Kg x 10 Reps
BW +5 Kg x 10 Reps
Læg Standing
60Kg x 15 Reps
65Kg x 15 Reps
70Kg x 15 Reps
75Kg x 15 Reps
Pull Ups
4 Overhånd
4 Overhånd
4 Underhånds
4 Underhånds
Yates Rows
70Kg x 6 Reps
70Kg x 8 Reps
70Kg x 8 Reps
70Kg x 8 Reps
Incline Flyers
14Kg x 15 Reps
14Kg x 15 Reps
14Kg x 15 Reps
14kg x 15 Reps
Skulder Pres
4sæt kg?
Bagskulder
25Kg x 10 Reps - 20Kg x 10 Reps - 10Kg x 12 Reps
30Kg x 10 Reps - 20Kg x 12 Reps - 10Kg x 12 Reps
30Kg x 10 Reps - 20Kg x 12 Reps - 10Kg x 12 Reps
Incline Mave
BW +5 Kg x 10 Reps
BW +5 Kg x 10 Reps
BW +5 Kg x 10 Reps
BW +5 Kg x 10 Reps
Læg Standing
60Kg x 15 Reps
65Kg x 15 Reps
70Kg x 15 Reps
75Kg x 15 Reps
Pull Ups
4 Overhånd
4 Overhånd
4 Underhånds
4 Underhånds
Yates Rows
70Kg x 6 Reps
70Kg x 8 Reps
70Kg x 8 Reps
70Kg x 8 Reps
Incline Flyers
14Kg x 15 Reps
14Kg x 15 Reps
14Kg x 15 Reps
14kg x 15 Reps
Sidst rettet af Gamdrup 11. jun 2012, 17:04, 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
Uge 23. Tirsdag.
Dødløft
70Kg x 12 Reps
90Kg x 12 Reps
110Kg x 12 Reps * bælte
100Kg x 12 Reps
Biceps Curls Concentrated
9Kg x 15 Reps
9Kg x 15 Reps
9Kg x 12 Reps
9Kg x 12 Reps
Lying triceps extensions
12kg x 8 Reps
12kg x 8 Reps
12kg x 8 Reps
12Kg x 8 Reps
Push Downs 1 Handed
20Kg x 13 Reps
20Kg x 10Reps
20Kg x 10 Reps
20Kg x 10 Reps
Side Laterals
8kg x 12 Reps - 6kg x 12 Reps - 4Kg x 12 Reps
8kg x 15 Reps - 6kg x 12 Reps - 4Kg x 12 Reps
8kg x 15 Reps - 6kg x 12 Reps - 4Kg x 12 Reps
Back Raises
BW x 15 Reps
BW x 15 Reps
BW x 15 Reps
Dødløft
70Kg x 12 Reps
90Kg x 12 Reps
110Kg x 12 Reps * bælte
100Kg x 12 Reps
Biceps Curls Concentrated
9Kg x 15 Reps
9Kg x 15 Reps
9Kg x 12 Reps
9Kg x 12 Reps
Lying triceps extensions
12kg x 8 Reps
12kg x 8 Reps
12kg x 8 Reps
12Kg x 8 Reps
Push Downs 1 Handed
20Kg x 13 Reps
20Kg x 10Reps
20Kg x 10 Reps
20Kg x 10 Reps
Side Laterals
8kg x 12 Reps - 6kg x 12 Reps - 4Kg x 12 Reps
8kg x 15 Reps - 6kg x 12 Reps - 4Kg x 12 Reps
8kg x 15 Reps - 6kg x 12 Reps - 4Kg x 12 Reps
Back Raises
BW x 15 Reps
BW x 15 Reps
BW x 15 Reps
Sidst rettet af Gamdrup 13. jun 2012, 00:06, 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
Uge 23. Torsdag.
26Kg x 6 Reps * med stop og helt i kælderen
28Kg x 6 Reps * med stop og helt i kælderen
30Kg x 6 Reps * med stop og helt i kælderen
30Kg x 6 Reps * med stop og helt i kælderen
Seated Calf Raises
40kg x 15Reps - 30Kg x 15 Reps - 20Kg x 15 Reps
40kg x 15Reps - 30Kg x 15 Reps - 20Kg x 15 Reps
40kg x 15Reps - 30Kg x 15 Reps - 20Kg x 15 Reps
Stiff Legged Deads * slow exentric
70Kg x 13 Reps
75Kg x 13 Reps
75Kg x 13 Reps * strapps
75Kg x 13 Reps* straps
Bent Over Laterals.
9Kg x 12 Reps
9Kg x 12 Reps
9Kg x 12 Reps
9Kg x 12 Reps
Shrugs
30kg x 12 Reps
32Kg x 12 Reps
34Kg x 12 Reps
34Kg x 12 Reps
Planke
BW x 1 min
BW x 1 min
BW x 1 min
BW x 1 min
Udaf rotation
2blokke x 20Reps
2blokke x 20Reps
Indaf rotation
3blokke x 20 Reps
3blokke x 20 Reps
26Kg x 6 Reps * med stop og helt i kælderen
28Kg x 6 Reps * med stop og helt i kælderen
30Kg x 6 Reps * med stop og helt i kælderen
30Kg x 6 Reps * med stop og helt i kælderen
Seated Calf Raises
40kg x 15Reps - 30Kg x 15 Reps - 20Kg x 15 Reps
40kg x 15Reps - 30Kg x 15 Reps - 20Kg x 15 Reps
40kg x 15Reps - 30Kg x 15 Reps - 20Kg x 15 Reps
Stiff Legged Deads * slow exentric
70Kg x 13 Reps
75Kg x 13 Reps
75Kg x 13 Reps * strapps
75Kg x 13 Reps* straps
Bent Over Laterals.
9Kg x 12 Reps
9Kg x 12 Reps
9Kg x 12 Reps
9Kg x 12 Reps
Shrugs
30kg x 12 Reps
32Kg x 12 Reps
34Kg x 12 Reps
34Kg x 12 Reps
Planke
BW x 1 min
BW x 1 min
BW x 1 min
BW x 1 min
Udaf rotation
2blokke x 20Reps
2blokke x 20Reps
Indaf rotation
3blokke x 20 Reps
3blokke x 20 Reps
Sidst rettet af Gamdrup 13. jun 2012, 00:01, 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
Uge 23. Søndag.
Squat
70Kg x 12 Reps
80Kg x 12 Reps
95kg x 12 Reps * bælte
80Kg x 12 Reps * bælte
Side Laterals
9Kg x 15 Reps
9Kg x 15 Reps
9Kg x 15 Reps
9Kg x 15 Reps
Crunches
30Kg x 15 Reps * Fuld stræk
35Kg x 15 Reps * Fuld stræk
40Kg x 15 Reps * Fuld stræk
45Kg x 15 Reps * Fuld stræk
Pull Downs
70Kg x 8 Reps - 55Kg x 8 Reps - 40Kg x 8 Reps
70Kg x 6 Reps - 55Kg x 6 Reps - 40Kg x 6 Reps
70Kg x 5 Reps - 55Kg x 5 Reps - 40Kg x 8 Reps
T - Bar Rows
50Kg x 12 Reps
50Kg x 12 Reps
55Kg x 12 Reps
55Kg x 12 Reps
Cable Pushdowns
20Kg x 15 Reps - 15Kg x 15 Reps - 10Kg x 15 Reps
20Kg x 8 Reps - 15Kg x 8 Reps - 10Kg x 8 Reps
20Kg x 6 Reps - 15Kg x 6 Reps - 10Kg x 8 Rep
Squat
70Kg x 12 Reps
80Kg x 12 Reps
95kg x 12 Reps * bælte
80Kg x 12 Reps * bælte
Side Laterals
9Kg x 15 Reps
9Kg x 15 Reps
9Kg x 15 Reps
9Kg x 15 Reps
Crunches
30Kg x 15 Reps * Fuld stræk
35Kg x 15 Reps * Fuld stræk
40Kg x 15 Reps * Fuld stræk
45Kg x 15 Reps * Fuld stræk
Pull Downs
70Kg x 8 Reps - 55Kg x 8 Reps - 40Kg x 8 Reps
70Kg x 6 Reps - 55Kg x 6 Reps - 40Kg x 6 Reps
70Kg x 5 Reps - 55Kg x 5 Reps - 40Kg x 8 Reps
T - Bar Rows
50Kg x 12 Reps
50Kg x 12 Reps
55Kg x 12 Reps
55Kg x 12 Reps
Cable Pushdowns
20Kg x 15 Reps - 15Kg x 15 Reps - 10Kg x 15 Reps
20Kg x 8 Reps - 15Kg x 8 Reps - 10Kg x 8 Reps
20Kg x 6 Reps - 15Kg x 6 Reps - 10Kg x 8 Rep
Sidst rettet af Gamdrup 12. jun 2012, 23:59, 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
Uge 24. Mandag.
Skulder Pres
18Kg x 10 Reps
20Kg x 8 Reps * stop i bunden
20Kg x 8 Reps * stop i bunden
20Kg x 8 Reps * stop i bunden
Bagskulder
30Kg x 15 Reps - 20Kg x 15 Reps - 10Kg x 15 Reps
30Kg x 15 Reps - 20Kg x 15 Reps - 10Kg x 15 Reps
30Kg x 15 Reps - 20Kg x 15 Reps - 10Kg x 15 Reps
Incline Mave
BW +5 Kg x 12 Reps
BW +5 Kg x 15 Reps
BW +5 Kg x 12 Reps
BW +5 Kg x 8 Reps
Læg Standing
75Kg x 15 Reps
80Kg x 15 Reps
80Kg x 12 Reps
80Kg x 12 Reps
Pull Ups
7 Neutral
6 Neutral
5 Neutral
5 Neutral
Yates Rows
70Kg x 10 Reps
70Kg x 8 Reps
70Kg x 8 Reps
70Kg x 8 Reps
Incline Flyers
16Kg x 15 Reps
16Kg x 15 Reps
16Kg x 8 Reps
16kg x 15 Reps
Skulder Pres
18Kg x 10 Reps
20Kg x 8 Reps * stop i bunden
20Kg x 8 Reps * stop i bunden
20Kg x 8 Reps * stop i bunden
Bagskulder
30Kg x 15 Reps - 20Kg x 15 Reps - 10Kg x 15 Reps
30Kg x 15 Reps - 20Kg x 15 Reps - 10Kg x 15 Reps
30Kg x 15 Reps - 20Kg x 15 Reps - 10Kg x 15 Reps
Incline Mave
BW +5 Kg x 12 Reps
BW +5 Kg x 15 Reps
BW +5 Kg x 12 Reps
BW +5 Kg x 8 Reps
Læg Standing
75Kg x 15 Reps
80Kg x 15 Reps
80Kg x 12 Reps
80Kg x 12 Reps
Pull Ups
7 Neutral
6 Neutral
5 Neutral
5 Neutral
Yates Rows
70Kg x 10 Reps
70Kg x 8 Reps
70Kg x 8 Reps
70Kg x 8 Reps
Incline Flyers
16Kg x 15 Reps
16Kg x 15 Reps
16Kg x 8 Reps
16kg 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
Week 2 Cycle 1
Pres Day
Pres 351
Stang x 10 Reps
35Kg x 5 Reps
40Kg x 5 Reps
45Kg x 9 Reps
Estimated Max
58,4865Kg
Singler
50Kg
50Kg
50Kg
Bænk Pres * 1 mins pauser
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
Chin Ups
5 x 91,6Kg
5 x 91,6Kg
Pull Ups
4 x 91,6Kg
5 x 91,6Kg
4 x 91,6Kg
Bag skulder
2 x 10 Reps
2 x 10 Reps
2 x 10 Reps
2 x 10 Reps
2 x 10 Reps
Triceps DB extensions
2 x 10 Reps
3 x 10 Reps
3 x 10 Reps
3 x 10 Reps
3 x 10 Reps
Pres Day
Pres 351
Stang x 10 Reps
35Kg x 5 Reps
40Kg x 5 Reps
45Kg x 9 Reps
Estimated Max
58,4865Kg
Singler
50Kg
50Kg
50Kg
Bænk Pres * 1 mins pauser
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
Chin Ups
5 x 91,6Kg
5 x 91,6Kg
Pull Ups
4 x 91,6Kg
5 x 91,6Kg
4 x 91,6Kg
Bag skulder
2 x 10 Reps
2 x 10 Reps
2 x 10 Reps
2 x 10 Reps
2 x 10 Reps
Triceps DB extensions
2 x 10 Reps
3 x 10 Reps
3 x 10 Reps
3 x 10 Reps
3 x 10 Reps
Sidst rettet af Gamdrup 17. jul 2012, 14:32, 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
Week 2 Cycle 1
Deadlift Day.
Dødløft 351
40Kg x 10Kg
85Kg x 5 Reps
97,5Kg x 5 Reps
110Kg x 8 Reps
Estimated Max
139,304
125kg x 1 Rep
125kg x 1 Rep
Squat
40kg x 10 Reps
70kg x 10 Reps
70Kg x 10 Reps
70Kg x 10 Reps
70kg x 10 Reps
Goodmornings
40kg x 10 Reps
50kg x 10 Reps
50kg x 10 Reps
50kg x 10 Reps
50kg x 10 Reps
Droppede planken, skal lige ind i rytmen igen efter ferien.
Deadlift Day.
Dødløft 351
40Kg x 10Kg
85Kg x 5 Reps
97,5Kg x 5 Reps
110Kg x 8 Reps
Estimated Max
139,304
125kg x 1 Rep
125kg x 1 Rep
Squat
40kg x 10 Reps
70kg x 10 Reps
70Kg x 10 Reps
70Kg x 10 Reps
70kg x 10 Reps
Goodmornings
40kg x 10 Reps
50kg x 10 Reps
50kg x 10 Reps
50kg x 10 Reps
50kg x 10 Reps
Droppede planken, skal lige ind i rytmen igen efter ferien.
-
- 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
Week 2 Cycle 1
Bench Day.
Bench 351
40Kg x 10Kg
57,5Kg x 5 Reps
67,5Kg x 5 Reps
77,5Kg x 8 Reps
Estimated Max
98,146
87,5kg x 1 Rep
87,5Kg x 1 Rep
Pres
32,5Kg x 10 Reps
32,5Kg x 10 Reps
32,5Kg x 10 Reps
32,5Kg x 10 Reps
32,5Kg x 10 Reps
Rows dødstop
40Kg x 10 Reps
45Kg x 10 Reps
47,5Kg x 10 Reps
47,5Kg x 10 Reps
50Kg x 10 Reps
Facepulls
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Biceps
Indstilling 4 x 10 Reps
Indstilling 5 x 10 Reps
Indstilling 5 x 10 Reps
Indstilling 5 x 10 Reps
Indstilling 4 x 10 Reps
Bench Day.
Bench 351
40Kg x 10Kg
57,5Kg x 5 Reps
67,5Kg x 5 Reps
77,5Kg x 8 Reps
Estimated Max
98,146
87,5kg x 1 Rep
87,5Kg x 1 Rep
Pres
32,5Kg x 10 Reps
32,5Kg x 10 Reps
32,5Kg x 10 Reps
32,5Kg x 10 Reps
32,5Kg x 10 Reps
Rows dødstop
40Kg x 10 Reps
45Kg x 10 Reps
47,5Kg x 10 Reps
47,5Kg x 10 Reps
50Kg x 10 Reps
Facepulls
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Biceps
Indstilling 4 x 10 Reps
Indstilling 5 x 10 Reps
Indstilling 5 x 10 Reps
Indstilling 5 x 10 Reps
Indstilling 4 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
Week 2 Cycle 1
Squat Day.
Squat 351
20Kg x 10 Reps
40Kg x 10 Reps
75Kg x 5 Reps
87,5Kg x 5 Reps
100Kg x 10 Reps
Estimated Max
133,3Kg
Dødløft * 1mins pauser
77,5Kg x 10 Reps
77,5Kg x 10 Reps
77,5Kg x 10 Reps
77,5Kg x 10 Reps
77,5Kg x 10 Reps
Goodmornings
50kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
Hanging leg Raises
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
Squat Day.
Squat 351
20Kg x 10 Reps
40Kg x 10 Reps
75Kg x 5 Reps
87,5Kg x 5 Reps
100Kg x 10 Reps
Estimated Max
133,3Kg
Dødløft * 1mins pauser
77,5Kg x 10 Reps
77,5Kg x 10 Reps
77,5Kg x 10 Reps
77,5Kg x 10 Reps
77,5Kg x 10 Reps
Goodmornings
50kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
Hanging leg Raises
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW 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
Week 3 Cycle 1
Pres Day
Pres 351
Stang x 10 Reps
40Kg x 5 Reps
45Kg x 3 Reps
52,5Kg x 4 Reps
Estimated Max
59,493Kg
Bænk Pres * 1 mins pauser
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
Chin Ups
6 x 91,6Kg
6 x 91,6Kg
Pull Ups
4 x 91,6Kg
5 x 91,6Kg
5 x 91,6Kg
Facepulls
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Triceps DB extensions
2 x 10 Reps
3 x 10 Reps
3 x 10 Reps
4 x 7 Reps
4 x 7 Reps
Pres Day
Pres 351
Stang x 10 Reps
40Kg x 5 Reps
45Kg x 3 Reps
52,5Kg x 4 Reps
Estimated Max
59,493Kg
Bænk Pres * 1 mins pauser
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
Chin Ups
6 x 91,6Kg
6 x 91,6Kg
Pull Ups
4 x 91,6Kg
5 x 91,6Kg
5 x 91,6Kg
Facepulls
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Triceps DB extensions
2 x 10 Reps
3 x 10 Reps
3 x 10 Reps
4 x 7 Reps
4 x 7 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
Week 3 Cycle 1
Deadlift Day.
Dødløft 351
40Kg x 10Kg
97,5Kg x 5 Reps
110Kg x 3 Reps
125Kg x 7 Reps
Estimated Max
154,1375
Squat
70kg x 10 Reps
70kg x 10 Reps
70Kg x 10 Reps
70Kg x 10 Reps
70kg x 10 Reps
Goodmornings
50kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
Planken
10Kg x 30Sec
15Kg x 30Sec
15Kg x 30Sec
20Kg x 30Sec
20Kg x 30Sec
Deadlift Day.
Dødløft 351
40Kg x 10Kg
97,5Kg x 5 Reps
110Kg x 3 Reps
125Kg x 7 Reps
Estimated Max
154,1375
Squat
70kg x 10 Reps
70kg x 10 Reps
70Kg x 10 Reps
70Kg x 10 Reps
70kg x 10 Reps
Goodmornings
50kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
Planken
10Kg x 30Sec
15Kg x 30Sec
15Kg x 30Sec
20Kg x 30Sec
20Kg x 30Sec
-
- 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
Week 3 Cycle 1
Bench Day.
Bench 351
Stang x 10 Reps
40Kg x 10 Reps
67,5Kg x 5 Reps
77,5Kg x 3 Reps
85Kg x 5 Reps
Estimated Max
99,1525
Pres
32,5Kg x 10 Reps
32,5Kg x 10 Reps
32,5Kg x 10 Reps
32,5Kg x 10 Reps
32,5Kg x 10 Reps
Rows dødstop
40Kg x 10 Reps
45Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
Facepulls
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Biceps
Indstilling 4 x 10 Reps
Indstilling 5 x 10 Reps
Indstilling 5 x 10 Reps
Indstilling 5 x 10 Reps
Indstilling 4 x 10 Reps
Bench Day.
Bench 351
Stang x 10 Reps
40Kg x 10 Reps
67,5Kg x 5 Reps
77,5Kg x 3 Reps
85Kg x 5 Reps
Estimated Max
99,1525
Pres
32,5Kg x 10 Reps
32,5Kg x 10 Reps
32,5Kg x 10 Reps
32,5Kg x 10 Reps
32,5Kg x 10 Reps
Rows dødstop
40Kg x 10 Reps
45Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
Facepulls
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Biceps
Indstilling 4 x 10 Reps
Indstilling 5 x 10 Reps
Indstilling 5 x 10 Reps
Indstilling 5 x 10 Reps
Indstilling 4 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
Week 3 Cycle 1
Squat Day.
Squat 351
20Kg x 10 Reps
40Kg x 10 Reps
87,5Kg x 5 Reps
100Kg x 3 Reps
110Kg x 7 Reps
Estimated Max
135,641Kg
Dødløft * 1mins pauser
77,5Kg x 10 Reps
77,5Kg x 10 Reps
77,5Kg x 10 Reps
77,5Kg x 10 Reps
77,5Kg x 10 Reps
Goodmornings
50kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
Hanging leg Raises
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
Squat Day.
Squat 351
20Kg x 10 Reps
40Kg x 10 Reps
87,5Kg x 5 Reps
100Kg x 3 Reps
110Kg x 7 Reps
Estimated Max
135,641Kg
Dødløft * 1mins pauser
77,5Kg x 10 Reps
77,5Kg x 10 Reps
77,5Kg x 10 Reps
77,5Kg x 10 Reps
77,5Kg x 10 Reps
Goodmornings
50kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
Hanging leg Raises
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW 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
Week 1 Cycle 2
Pres Day
Pres 351
Stang x 10 Reps
40Kg x 3 Reps
45Kg x 3 Reps
50Kg x 6 Reps
Estimated Max
59,99Kg
Bænk Pres * 1 mins pauser
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
Chin Ups
7 x 91,6Kg
6 x 91,6Kg
Pull Ups
5 x 91,6Kg
5 x 91,6Kg
4 x 91,6Kg
Facepulls
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Band Pushdowns
Lilla x 10 Reps
Lilla x 10 Reps
Lilla x 10 Reps
Lilla x 10 Reps
Lilla x 10 Reps
Pres Day
Pres 351
Stang x 10 Reps
40Kg x 3 Reps
45Kg x 3 Reps
50Kg x 6 Reps
Estimated Max
59,99Kg
Bænk Pres * 1 mins pauser
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
Chin Ups
7 x 91,6Kg
6 x 91,6Kg
Pull Ups
5 x 91,6Kg
5 x 91,6Kg
4 x 91,6Kg
Facepulls
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Band Pushdowns
Lilla x 10 Reps
Lilla x 10 Reps
Lilla x 10 Reps
Lilla x 10 Reps
Lilla 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
Week 1 Cycle 2
Deadlift Day.
Dødløft 351
40Kg x 10Kg
95Kg x 3 Reps
107,5Kg x 3 Reps
122,5Kg x 5 Reps
Estimated Max
142,89625
Squat
72.5kg x 10 Reps
72.5kg x 10 Reps
72,5Kg x 10 Reps
72,5Kg x 10 Reps
72,5kg x 10 Reps
Goodmornings
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
Planken
10Kg x 30Sec
15Kg x 30Sec
20Kg x 30Sec
25Kg x 40Sec
30Kg x 39Sec
Deadlift Day.
Dødløft 351
40Kg x 10Kg
95Kg x 3 Reps
107,5Kg x 3 Reps
122,5Kg x 5 Reps
Estimated Max
142,89625
Squat
72.5kg x 10 Reps
72.5kg x 10 Reps
72,5Kg x 10 Reps
72,5Kg x 10 Reps
72,5kg x 10 Reps
Goodmornings
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
Planken
10Kg x 30Sec
15Kg x 30Sec
20Kg x 30Sec
25Kg x 40Sec
30Kg x 39Sec
Sidst rettet af Gamdrup 2. aug 2012, 19:29, rettet i alt 2 gange.
-
- 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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