Push Pres
35Kg x 12 Reps
35Kg x 12 Reps
35Kg x 12 Reps
35Kg x 12 Reps
35Kg x 11 Reps
Straight bar Rows
55Kg x 13 Reps
55Kg x 13 Reps
55Kg x 13 Reps
55Kg x 13 Reps
55Kg x 13 Reps
Chin ups
93,1Kg x 5 Reps
93,1Kg x 5 Reps
93,1Kg x 4 Reps
93,1Kg x 4 Reps
93,1Kg x 4 Reps
Skull crushers
17,5Kg x 15 Reps
17,5Kg x 15 Reps
17,5Kg x 15 Reps
17,5Kg x 15 Reps
17,5Kg x 15 Reps
Rope Pushdowns 1min pause
15Kg x 12 Reps -> 12,5Kg x 12 Reps -> 10Kg x 10 Reps
15Kg x 12 Reps -> 12,5Kg x 12 Reps -> 10Kg x 10 Reps
15Kg x 12 Reps -> 12,5Kg x 12 Reps -> 10Kg x 10 Reps
Dumbbell Shrugs
30Kg x 12 Reps
30Kg x 12 Reps
30Kg x 12 Reps
30Kg x 12 Reps
30Kg x 12 Reps
Bruger login
Tilbudsguide, uge 45, 2019
And og æg!
Tilbudsguide, uge 44, 2019
Svinemørbrad og mandler!
Tilbudsguide, uge 43, 2019
Havregryn og oksefilet!
Tilbudsguide, uge 42, 2019
Olivenolie, granatæble og mango!
Statistik
Vi har 69646 registrerede brugere. Nyeste registrede medlem er JosephSoync
Vores medlemmer har i alt skrevet 2050006 indlæg i 100495 emner
0 nye indlæg i dag
Online
I alt: 1404
Medlemmer: 2
Skjulte: 0
Gæster: 1402
Følg bodybuilding.dk på
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
Dumbbell Pres
22Kg x 12 Reps
22Kg x 12 Reps
22Kg x 12 Reps
22Kg x 11 Reps
22Kg x 10 Reps
Bent Over Laterals 1-1,5mins pauser
6Kg x 12 Reps -> 5Kg x 12 Reps -> 4Kg x 12 Reps
6Kg x 12 Reps -> 5Kg x 12 Reps -> 4Kg x 12 Reps
6Kg x 12 Reps -> 5Kg x 12 Reps -> 4Kg x 12 Reps
6Kg x 12 Reps -> 5Kg x 12 Reps -> 4Kg x 12 Reps
Ben Pres
135Kg x 12 Reps
135Kg x 12 Reps
135Kg x 12 Reps
135Kg x 12 Reps
135Kg x 12 Reps
Incline Flyers
14Kg x 15 Reps
14Kg x 15 Reps
14Kg x 15 Reps
14Kg x 13 Reps
14Kg x 10 Reps
Læg i smith * 1mins 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
22Kg x 12 Reps
22Kg x 12 Reps
22Kg x 12 Reps
22Kg x 11 Reps
22Kg x 10 Reps
Bent Over Laterals 1-1,5mins pauser
6Kg x 12 Reps -> 5Kg x 12 Reps -> 4Kg x 12 Reps
6Kg x 12 Reps -> 5Kg x 12 Reps -> 4Kg x 12 Reps
6Kg x 12 Reps -> 5Kg x 12 Reps -> 4Kg x 12 Reps
6Kg x 12 Reps -> 5Kg x 12 Reps -> 4Kg x 12 Reps
Ben Pres
135Kg x 12 Reps
135Kg x 12 Reps
135Kg x 12 Reps
135Kg x 12 Reps
135Kg x 12 Reps
Incline Flyers
14Kg x 15 Reps
14Kg x 15 Reps
14Kg x 15 Reps
14Kg x 13 Reps
14Kg x 10 Reps
Læg i smith * 1mins 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
110Kg x 8 Reps
110Kg x 8 Reps
110Kg x 8 Reps
110Kg x 8 Reps
110Kg x 6 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 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
Pull Downs
60Kg x 12 Reps -> 45Kg x 10 Reps -> 30Kg x 8 Reps
60Kg x 12 Reps -> 45Kg x 10 Reps -> 30Kg x 8 Reps
60Kg x 12 Reps -> 45Kg x 10 Reps -> 30Kg x 8 Reps
Skull Crushers
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
Hyper Extensions
BW +5Kg x 10 Reps
BW +5Kg x 10 Reps
BW +5Kg x 10 Reps
BW +5Kg x 10 Reps
BW +5Kg x 10 Reps
Cable Crunches
35Kg x 15 Reps
35Kg x 15 Reps
35Kg x 15 Reps
35Kg x 15 Reps
35Kg x 15 Reps
110Kg x 8 Reps
110Kg x 8 Reps
110Kg x 8 Reps
110Kg x 8 Reps
110Kg x 6 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 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
Pull Downs
60Kg x 12 Reps -> 45Kg x 10 Reps -> 30Kg x 8 Reps
60Kg x 12 Reps -> 45Kg x 10 Reps -> 30Kg x 8 Reps
60Kg x 12 Reps -> 45Kg x 10 Reps -> 30Kg x 8 Reps
Skull Crushers
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
Hyper Extensions
BW +5Kg x 10 Reps
BW +5Kg x 10 Reps
BW +5Kg x 10 Reps
BW +5Kg x 10 Reps
BW +5Kg x 10 Reps
Cable Crunches
35Kg x 15 Reps
35Kg x 15 Reps
35Kg x 15 Reps
35Kg x 15 Reps
35Kg 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
Incline Pres
26Kg x 13 Reps
26Kg x 13 Reps
26Kg x 13 Reps
26Kg x 13 Reps
26Kg x 13 Reps
Mave Decline
BW +5Kg x 11 Reps
BW +5Kg x 11 Reps
BW +5Kg x 11 Reps
BW +5Kg x 11 Reps
BW +5Kg x 11 Reps
Bent Over Laterals
8Kg x 11 Reps
8Kg x 11 Reps
8Kg x 11 Reps
8Kg x 11 Reps
8Kg x 11 Reps
Flyers
14Kg x 11 Reps
14Kg x 11 Reps
14Kg x 11 Reps
14Kg x 11 Reps
14Kg x 11 Reps
Læg i benpres
100Kg x 15 Reps
100Kg x 15 Reps
100Kg x 15 Reps
100Kg x 15 Reps
100Kg x 12 Reps
26Kg x 13 Reps
26Kg x 13 Reps
26Kg x 13 Reps
26Kg x 13 Reps
26Kg x 13 Reps
Mave Decline
BW +5Kg x 11 Reps
BW +5Kg x 11 Reps
BW +5Kg x 11 Reps
BW +5Kg x 11 Reps
BW +5Kg x 11 Reps
Bent Over Laterals
8Kg x 11 Reps
8Kg x 11 Reps
8Kg x 11 Reps
8Kg x 11 Reps
8Kg x 11 Reps
Flyers
14Kg x 11 Reps
14Kg x 11 Reps
14Kg x 11 Reps
14Kg x 11 Reps
14Kg x 11 Reps
Læg i benpres
100Kg x 15 Reps
100Kg x 15 Reps
100Kg x 15 Reps
100Kg x 15 Reps
100Kg 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 10 Reps
87,5Kg x 10 Reps
87,5Kg x 10 Reps
87,5Kg x 10 Reps
87,5Kg x 10 Reps
Biceps Curls
27,5Kg x 8 Reps
27,5Kg x 8 Reps
27,5Kg x 8 Reps
27,5Kg x 8 Reps
27,5Kg x 8 Reps
Lateral Raises
9Kg x 14 Reps -> 7Kg x 14 Reps -> 5Kg x 14 Reps
9Kg x 14 Reps -> 7Kg x 14 Reps -> 5Kg x 14 Reps
9Kg x 14 Reps -> 7Kg x 14 Reps -> 5Kg x 14 Reps
9Kg x 14 Reps -> 7Kg x 14 Reps -> 5Kg x 14 Reps
Stiff Legged Deads
70Kg x 9 Reps
70Kg x 9 Reps
70Kg x 9 Reps
70Kg x 9 Reps
70Kg x 9 Reps
87,5Kg x 10 Reps
87,5Kg x 10 Reps
87,5Kg x 10 Reps
87,5Kg x 10 Reps
87,5Kg x 10 Reps
Biceps Curls
27,5Kg x 8 Reps
27,5Kg x 8 Reps
27,5Kg x 8 Reps
27,5Kg x 8 Reps
27,5Kg x 8 Reps
Lateral Raises
9Kg x 14 Reps -> 7Kg x 14 Reps -> 5Kg x 14 Reps
9Kg x 14 Reps -> 7Kg x 14 Reps -> 5Kg x 14 Reps
9Kg x 14 Reps -> 7Kg x 14 Reps -> 5Kg x 14 Reps
9Kg x 14 Reps -> 7Kg x 14 Reps -> 5Kg x 14 Reps
Stiff Legged Deads
70Kg x 9 Reps
70Kg x 9 Reps
70Kg x 9 Reps
70Kg x 9 Reps
70Kg x 9 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
Push Pres
37,5Kg x 8 Reps
37,5Kg x 8 Reps
37,5Kg x 8 Reps
37,5Kg x 8 Reps
37,5Kg x 8 Reps
Straight Bar Rows
60Kg x 9 Reps
60Kg x 9 Reps
60Kg x 9 Reps
60Kg x 9 Reps
60Kg x 9 Reps
Chinz
94,1Kg x 5 Reps
94,1Kg x 6 Reps
94,1Kg x 5 Reps
94,1Kg x 4 Reps
94,1Kg x 4 Reps
Skull Crushers
20Kg x 11 Reps
20Kg x 11 Reps
20Kg x 11 Reps
20Kg x 11 Reps
20Kg x 11 Reps
Rope Pushdowns
17,5Kg x 10 Reps -> 15Kg x 10 Reps 12,5Kg x 8 Reps
17,5Kg x 10 Reps -> 15Kg x 10 Reps 12,5Kg x 8 Reps
17,5Kg x 10 Reps -> 15Kg x 10 Reps 12,5Kg x 8 Reps
17,5Kg x 10 Reps -> 15Kg x 10 Reps 12,5Kg x 8 Reps
Shrugs
32,5Kg x 8 Reps
32,5Kg x 8 Reps
32,5Kg x 8 Reps
32,5Kg x 8 Reps
32,5Kg x 8 Reps
37,5Kg x 8 Reps
37,5Kg x 8 Reps
37,5Kg x 8 Reps
37,5Kg x 8 Reps
37,5Kg x 8 Reps
Straight Bar Rows
60Kg x 9 Reps
60Kg x 9 Reps
60Kg x 9 Reps
60Kg x 9 Reps
60Kg x 9 Reps
Chinz
94,1Kg x 5 Reps
94,1Kg x 6 Reps
94,1Kg x 5 Reps
94,1Kg x 4 Reps
94,1Kg x 4 Reps
Skull Crushers
20Kg x 11 Reps
20Kg x 11 Reps
20Kg x 11 Reps
20Kg x 11 Reps
20Kg x 11 Reps
Rope Pushdowns
17,5Kg x 10 Reps -> 15Kg x 10 Reps 12,5Kg x 8 Reps
17,5Kg x 10 Reps -> 15Kg x 10 Reps 12,5Kg x 8 Reps
17,5Kg x 10 Reps -> 15Kg x 10 Reps 12,5Kg x 8 Reps
17,5Kg x 10 Reps -> 15Kg x 10 Reps 12,5Kg x 8 Reps
Shrugs
32,5Kg x 8 Reps
32,5Kg x 8 Reps
32,5Kg x 8 Reps
32,5Kg x 8 Reps
32,5Kg 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
Dumbbel Pres
24Kg x 8 Reps
24Kg x 8 Reps
24Kg x 8 Reps
24Kg x 8 Reps
24Kg x 8 Reps
Bent Over Laterals
6Kg x 15 Reps -> 5Kg x 15 Reps -> 4Kg x 15 Reps
6Kg x 15 Reps -> 5Kg x 15 Reps -> 4Kg x 15 Reps
6Kg x 15 Reps -> 5Kg x 15 Reps -> 4Kg x 15 Reps
6Kg x 15 Reps -> 5Kg x 15 Reps -> 4Kg x 15 Reps
Ben Pres
140kg x 15 Reps
140kg x 15 Reps
140kg x 15 Reps
140kg x 10 Reps
140kg x 10 Reps
Incline Flyers
15kg x 11 Reps
15kg x 11 Reps
15kg x 11 Reps
15kg x 11 Reps
15kg x 9 Reps
Læg i smith
45kg x 8 Reps -> 40Kg x 8 Reps -> 35Kg x 8 Reps
40kg x 8 Reps -> 35Kg x 8 Reps -> 30Kg x 8 Reps
35kg x 8 Reps -> 30Kg x 8 Reps -> 25Kg x 8 Reps
24Kg x 8 Reps
24Kg x 8 Reps
24Kg x 8 Reps
24Kg x 8 Reps
24Kg x 8 Reps
Bent Over Laterals
6Kg x 15 Reps -> 5Kg x 15 Reps -> 4Kg x 15 Reps
6Kg x 15 Reps -> 5Kg x 15 Reps -> 4Kg x 15 Reps
6Kg x 15 Reps -> 5Kg x 15 Reps -> 4Kg x 15 Reps
6Kg x 15 Reps -> 5Kg x 15 Reps -> 4Kg x 15 Reps
Ben Pres
140kg x 15 Reps
140kg x 15 Reps
140kg x 15 Reps
140kg x 10 Reps
140kg x 10 Reps
Incline Flyers
15kg x 11 Reps
15kg x 11 Reps
15kg x 11 Reps
15kg x 11 Reps
15kg x 9 Reps
Læg i smith
45kg x 8 Reps -> 40Kg x 8 Reps -> 35Kg x 8 Reps
40kg x 8 Reps -> 35Kg x 8 Reps -> 30Kg x 8 Reps
35kg x 8 Reps -> 30Kg x 8 Reps -> 25Kg 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
Side Laterals
10Kg x 15 Reps
10Kg x 15 Reps
10Kg x 15 Reps
10Kg x 15 Reps
10Kg x 15 Reps
Rope Pushdowns
22,5Kg x 8 Reps
22,5Kg x 8 Reps
22,5Kg x 8 Reps
22,5Kg x 8 Reps
22,5Kg x 8 Reps
Skull Crushers
17,5Kg x 10 Reps
17,5Kg x 10 Reps
17,5Kg x 10 Reps
17,5Kg x 10 Reps
17,5Kg x 10 Reps
10Kg x 15 Reps
10Kg x 15 Reps
10Kg x 15 Reps
10Kg x 15 Reps
10Kg x 15 Reps
Rope Pushdowns
22,5Kg x 8 Reps
22,5Kg x 8 Reps
22,5Kg x 8 Reps
22,5Kg x 8 Reps
22,5Kg x 8 Reps
Skull Crushers
17,5Kg x 10 Reps
17,5Kg x 10 Reps
17,5Kg x 10 Reps
17,5Kg x 10 Reps
17,5Kg 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
Dødløft
110Kg x 10 Reps
110Kg x 10 Reps
110Kg x 8 Reps
110Kg x 8 Reps
110Kg x 6 Reps
Pull Downs
62,5Kg x 12 Reps -> 47,5Kg x 10 Reps -> 32,5Kg x 8 Reps
62,5Kg x 12 Reps -> 47,5Kg x 10 Reps -> 32,5Kg x 8 Reps
62,5Kg x 12 Reps -> 47,5Kg x 10 Reps -> 32,5Kg x 8 Reps
Hyper Extensions
BW +5Kg x 12 Reps
BW +5Kg x 12 Reps
BW +5Kg x 12 Reps
BW +5Kg x 12 Reps
BW +5Kg x 12 Reps
Cable Crunches
37,5Kg x 10 Reps
37,5Kg x 10 Reps
37,5Kg x 10 Reps
37,5Kg x 10 Reps
37,5Kg x 10 Reps
110Kg x 10 Reps
110Kg x 10 Reps
110Kg x 8 Reps
110Kg x 8 Reps
110Kg x 6 Reps
Pull Downs
62,5Kg x 12 Reps -> 47,5Kg x 10 Reps -> 32,5Kg x 8 Reps
62,5Kg x 12 Reps -> 47,5Kg x 10 Reps -> 32,5Kg x 8 Reps
62,5Kg x 12 Reps -> 47,5Kg x 10 Reps -> 32,5Kg x 8 Reps
Hyper Extensions
BW +5Kg x 12 Reps
BW +5Kg x 12 Reps
BW +5Kg x 12 Reps
BW +5Kg x 12 Reps
BW +5Kg x 12 Reps
Cable Crunches
37,5Kg x 10 Reps
37,5Kg x 10 Reps
37,5Kg x 10 Reps
37,5Kg x 10 Reps
37,5Kg 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
Incline Pres
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 6 Reps
Bent Over Laterals
8Kg x 15 Reps
8Kg x 15 Reps
8Kg x 15 Reps
8Kg x 15 Reps
8Kg x 15 Reps
Flyers
14kg x 13 Reps
14kg x 13 Reps
14kg x 13 Reps
14kg x 13 Reps
14kg x 9 Reps
Læg i benpres
110kg x 12 Reps
110kg x 12 Reps
110kg x 12 Reps
110kg x 12 Reps
110kg x 12 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 6 Reps
Bent Over Laterals
8Kg x 15 Reps
8Kg x 15 Reps
8Kg x 15 Reps
8Kg x 15 Reps
8Kg x 15 Reps
Flyers
14kg x 13 Reps
14kg x 13 Reps
14kg x 13 Reps
14kg x 13 Reps
14kg x 9 Reps
Læg i benpres
110kg x 12 Reps
110kg x 12 Reps
110kg x 12 Reps
110kg x 12 Reps
110kg 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
90kg x 6 Reps
90kg x 6 Reps
90kg x 6 Reps
90kg x 6 Reps
90kg x 6 Reps
Biceps
27,5Kg x 10 Reps
27,5Kg x 10 Reps
27,5Kg x 10 Reps
27,5Kg x 10 Reps
27,5Kg x 10 Reps
Lateral Raises
10Kg x 8 Reps -> 8Kg x 8 Reps -> 5Kg x 10 Reps
10Kg x 8 Reps -> 8Kg x 8 Reps -> 5Kg x 10 Reps
10Kg x 8 Reps -> 8Kg x 8 Reps -> 5Kg x 10 Reps
10Kg x 8 Reps -> 8Kg x 8 Reps -> 5Kg x 10 Reps
Stiff
70Kg x 11 Reps
70Kg x 11 Reps
70Kg x 11 Reps
70Kg x 11 Reps
70Kg x 11 Reps
90kg x 6 Reps
90kg x 6 Reps
90kg x 6 Reps
90kg x 6 Reps
90kg x 6 Reps
Biceps
27,5Kg x 10 Reps
27,5Kg x 10 Reps
27,5Kg x 10 Reps
27,5Kg x 10 Reps
27,5Kg x 10 Reps
Lateral Raises
10Kg x 8 Reps -> 8Kg x 8 Reps -> 5Kg x 10 Reps
10Kg x 8 Reps -> 8Kg x 8 Reps -> 5Kg x 10 Reps
10Kg x 8 Reps -> 8Kg x 8 Reps -> 5Kg x 10 Reps
10Kg x 8 Reps -> 8Kg x 8 Reps -> 5Kg x 10 Reps
Stiff
70Kg x 11 Reps
70Kg x 11 Reps
70Kg x 11 Reps
70Kg x 11 Reps
70Kg 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
Push Pres
40Kg x 8 Reps
40Kg x 8 Reps
40Kg x 8 Reps
40Kg x 8 Reps
40Kg x 8 Reps
Straight bar Rows
60Kg x 11 Reps
60Kg x 11 Reps
60Kg x 11 Reps
60Kg x 11 Reps
60Kg x 11 Reps
Chinz
93,4Kg x 6 Reps
93,4Kg x 5 Reps
93,4Kg x 5 Reps
93,4Kg x 5 Reps
93,4Kg x 4 Reps
Skull Crushers
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 11 Reps
20Kg x 11 Reps
Rope Pushdowns
17,5Kg x 12 Reps -> 15Kg x 10 Reps - 12,5Kg x 8 Reps
17,5Kg x 12 Reps -> 15Kg x 10 Reps - 12,5Kg x 8 Reps
17,5Kg x 12 Reps -> 15Kg x 10 Reps - 12,5Kg x 8 Reps
17,5Kg x 12 Reps -> 15Kg x 10 Reps - 12,5Kg x 8 Reps
Shrugs
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
40Kg x 8 Reps
40Kg x 8 Reps
40Kg x 8 Reps
40Kg x 8 Reps
40Kg x 8 Reps
Straight bar Rows
60Kg x 11 Reps
60Kg x 11 Reps
60Kg x 11 Reps
60Kg x 11 Reps
60Kg x 11 Reps
Chinz
93,4Kg x 6 Reps
93,4Kg x 5 Reps
93,4Kg x 5 Reps
93,4Kg x 5 Reps
93,4Kg x 4 Reps
Skull Crushers
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 13 Reps
20Kg x 11 Reps
20Kg x 11 Reps
Rope Pushdowns
17,5Kg x 12 Reps -> 15Kg x 10 Reps - 12,5Kg x 8 Reps
17,5Kg x 12 Reps -> 15Kg x 10 Reps - 12,5Kg x 8 Reps
17,5Kg x 12 Reps -> 15Kg x 10 Reps - 12,5Kg x 8 Reps
17,5Kg x 12 Reps -> 15Kg x 10 Reps - 12,5Kg x 8 Reps
Shrugs
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
-
- 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
Dumbbel Pres
24Kg x 10 Reps
24Kg x 10 Reps
24Kg x 10 Reps
24Kg x 10 Reps
24Kg x 10 Reps
Bent Over Laterals
7Kg x 10 Reps -> 6Kg x 10 Reps -> 5Kg x 10 Reps
7Kg x 10 Reps -> 6Kg x 10 Reps -> 5Kg x 10 Reps
7Kg x 10 Reps -> 6Kg x 10 Reps -> 5Kg x 10 Reps
7Kg x 10 Reps -> 6Kg x 10 Reps -> 5Kg x 10 Reps
Ben Pres
145kg x 10 Reps
145kg x 10 Reps
145kg x 10 Reps
145kg x 10 Reps
145kg x 10 Reps
Incline Flyers
15kg x 13 Reps
15kg x 13 Reps
15kg x 13 Reps
15kg x 13 Reps
15kg x 13 Reps
Læg i smith
45kg x 10 Reps -> 40Kg x 8 Reps -> 35Kg x 8 Reps
40kg x 10 Reps -> 35Kg x 8 Reps -> 30Kg x 8 Reps
35kg x 10 Reps -> 30Kg x 8 Reps -> 25Kg x 8 Reps
24Kg x 10 Reps
24Kg x 10 Reps
24Kg x 10 Reps
24Kg x 10 Reps
24Kg x 10 Reps
Bent Over Laterals
7Kg x 10 Reps -> 6Kg x 10 Reps -> 5Kg x 10 Reps
7Kg x 10 Reps -> 6Kg x 10 Reps -> 5Kg x 10 Reps
7Kg x 10 Reps -> 6Kg x 10 Reps -> 5Kg x 10 Reps
7Kg x 10 Reps -> 6Kg x 10 Reps -> 5Kg x 10 Reps
Ben Pres
145kg x 10 Reps
145kg x 10 Reps
145kg x 10 Reps
145kg x 10 Reps
145kg x 10 Reps
Incline Flyers
15kg x 13 Reps
15kg x 13 Reps
15kg x 13 Reps
15kg x 13 Reps
15kg x 13 Reps
Læg i smith
45kg x 10 Reps -> 40Kg x 8 Reps -> 35Kg x 8 Reps
40kg x 10 Reps -> 35Kg x 8 Reps -> 30Kg x 8 Reps
35kg x 10 Reps -> 30Kg x 8 Reps -> 25Kg 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
Sumo
40Kg x 10 Reps
60Kg x 10 Reps
80Kg x 10 Reps
90Kg x 10 Reps
80Kg x 10 Reps
Side Laterals
12Kg x 8 Reps
12Kg x 8 Reps
12Kg x 8 Reps
12Kg x 8 Reps
12Kg x 8 Reps
Rope Pushdowns
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 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
Skull Crushers
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
Hyper extensions
10Kg x 10 Reps
10Kg x 10 Reps
10Kg x 10 Reps
10Kg x 10 Reps
10Kg x 10 Reps
Supersettet med
Cable Crunches
37,5Kg x 12 Reps
37,5Kg x 12 Reps
37,5Kg x 12 Reps
37,5Kg x 12 Reps
37,5Kg x 12 Reps
40Kg x 10 Reps
60Kg x 10 Reps
80Kg x 10 Reps
90Kg x 10 Reps
80Kg x 10 Reps
Side Laterals
12Kg x 8 Reps
12Kg x 8 Reps
12Kg x 8 Reps
12Kg x 8 Reps
12Kg x 8 Reps
Rope Pushdowns
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 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
Skull Crushers
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
Hyper extensions
10Kg x 10 Reps
10Kg x 10 Reps
10Kg x 10 Reps
10Kg x 10 Reps
10Kg x 10 Reps
Supersettet med
Cable Crunches
37,5Kg x 12 Reps
37,5Kg x 12 Reps
37,5Kg x 12 Reps
37,5Kg x 12 Reps
37,5Kg 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
Incline Pres
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 6 Reps
28Kg x 6 Reps
Bent Over Laterals
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
Flyers
14Kg x 13 Reps
14Kg x 13 Reps
14Kg x 13 Reps
14Kg x 13 Reps
14Kg x 13 Reps
14Kg x 13 Reps
Læg i ben pres
110Kg x 12 Reps
110Kg x 12 Reps
110Kg x 12 Reps
110Kg x 12 Reps
110Kg x 12 Reps
110Kg x 12 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 6 Reps
28Kg x 6 Reps
Bent Over Laterals
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
Flyers
14Kg x 13 Reps
14Kg x 13 Reps
14Kg x 13 Reps
14Kg x 13 Reps
14Kg x 13 Reps
14Kg x 13 Reps
Læg i ben pres
110Kg x 12 Reps
110Kg x 12 Reps
110Kg x 12 Reps
110Kg x 12 Reps
110Kg x 12 Reps
110Kg 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
92,5Kg x 6 Reps
92,5Kg x 6 Reps
92,5Kg x 6 Reps
92,5Kg x 6 Reps
92,5Kg x 6 Reps
92,5Kg x 6 Reps
Biceps
30Kg x 8 Reps
30Kg x 8 Reps
30Kg x 8 Reps
30Kg x 8 Reps
30Kg x 7 Reps
30Kg x 7 Reps
Lateral Raises
10Kg x 10 Reps -> 8Kg x 10 Reps -> 5Kg x 10 Reps
10Kg x 10 Reps -> 8Kg x 10 Reps -> 5Kg x 10 Reps
10Kg x 10 Reps -> 8Kg x 10 Reps -> 5Kg x 10 Reps
10Kg x 10 Reps -> 8Kg x 10 Reps -> 5Kg x 10 Reps
Stiff Legged
72,5Kg x 9 Reps
72,5Kg x 9 Reps
72,5Kg x 9 Reps
72,5Kg x 9 Reps
72,5Kg x 9 Reps
72,5Kg x 9 Reps
Decline Mave
5Kg x 13 Reps
5Kg x 13 Reps
5Kg x 13 Reps
5Kg x 13 Reps
5Kg x 13 Reps
5Kg x 13 Reps
92,5Kg x 6 Reps
92,5Kg x 6 Reps
92,5Kg x 6 Reps
92,5Kg x 6 Reps
92,5Kg x 6 Reps
92,5Kg x 6 Reps
Biceps
30Kg x 8 Reps
30Kg x 8 Reps
30Kg x 8 Reps
30Kg x 8 Reps
30Kg x 7 Reps
30Kg x 7 Reps
Lateral Raises
10Kg x 10 Reps -> 8Kg x 10 Reps -> 5Kg x 10 Reps
10Kg x 10 Reps -> 8Kg x 10 Reps -> 5Kg x 10 Reps
10Kg x 10 Reps -> 8Kg x 10 Reps -> 5Kg x 10 Reps
10Kg x 10 Reps -> 8Kg x 10 Reps -> 5Kg x 10 Reps
Stiff Legged
72,5Kg x 9 Reps
72,5Kg x 9 Reps
72,5Kg x 9 Reps
72,5Kg x 9 Reps
72,5Kg x 9 Reps
72,5Kg x 9 Reps
Decline Mave
5Kg x 13 Reps
5Kg x 13 Reps
5Kg x 13 Reps
5Kg x 13 Reps
5Kg x 13 Reps
5Kg 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
Push Pres
42,5Kg x 8 Reps
42,5Kg x 8 Reps
42,5Kg x 8 Reps
40Kg x 8 Reps
40Kg x 8 Reps
40Kg x 8 Reps
Straight Bar Rows
60Kg x 13 Reps
60Kg x 13 Reps
60Kg x 13 Reps
60Kg x 13 Reps
60Kg x 11 Reps *Knap så strict
60Kg x 10 Reps *Knap så strict
Chinz
92Kg x 6 Reps
92Kg x 5 Reps
92Kg x 5 Reps
92Kg x 5 Reps
92Kg x 4 Reps
92Kg x 4 Reps
Skull Crushers
20Kg x 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
Rope Pushdowns
17,5Kg x 14 Reps -> 15Kg x 12 Reps -> 12,5Kg x 10 Reps
17,5Kg x 14 Reps -> 15Kg x 12 Reps -> 12,5Kg x 10 Reps
17,5Kg x 14 Reps -> 15Kg x 12 Reps -> 12,5Kg x 10 Reps
17,5Kg x 14 Reps -> 15Kg x 12 Reps -> 12,5Kg x 10 Reps
Shrugs
35Kg x 8 Reps
35Kg x 8 Reps
35Kg x 8 Reps
35Kg x 8 Reps
35Kg x 8 Reps
35Kg x 8 Reps
42,5Kg x 8 Reps
42,5Kg x 8 Reps
42,5Kg x 8 Reps
40Kg x 8 Reps
40Kg x 8 Reps
40Kg x 8 Reps
Straight Bar Rows
60Kg x 13 Reps
60Kg x 13 Reps
60Kg x 13 Reps
60Kg x 13 Reps
60Kg x 11 Reps *Knap så strict
60Kg x 10 Reps *Knap så strict
Chinz
92Kg x 6 Reps
92Kg x 5 Reps
92Kg x 5 Reps
92Kg x 5 Reps
92Kg x 4 Reps
92Kg x 4 Reps
Skull Crushers
20Kg x 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
Rope Pushdowns
17,5Kg x 14 Reps -> 15Kg x 12 Reps -> 12,5Kg x 10 Reps
17,5Kg x 14 Reps -> 15Kg x 12 Reps -> 12,5Kg x 10 Reps
17,5Kg x 14 Reps -> 15Kg x 12 Reps -> 12,5Kg x 10 Reps
17,5Kg x 14 Reps -> 15Kg x 12 Reps -> 12,5Kg x 10 Reps
Shrugs
35Kg x 8 Reps
35Kg x 8 Reps
35Kg x 8 Reps
35Kg x 8 Reps
35Kg x 8 Reps
35Kg 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
26Kg x 8 Reps
26Kg x 8 Reps
26Kg x 6 Reps
26Kg x 6 Reps
26Kg x 6 Reps
26Kg x 6 Reps
Bent Over Laterals
7Kg x 10 Reps -> 6Kg x 10 Reps -> 5Kg x 10 Reps
7Kg x 10 Reps -> 6Kg x 10 Reps -> 5Kg x 10 Reps
7Kg x 10 Reps -> 6Kg x 10 Reps -> 5Kg x 10 Reps
7Kg x 10 Reps -> 6Kg x 10 Reps -> 5Kg x 10 Reps
Ben Pres
150Kg x 10 Reps
150Kg x 10 Reps
150Kg x 10 Reps
150Kg x 10 Reps
150Kg x 10 Reps
150Kg x 10 Reps
Incline Flyers
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
Læg i smith
50Kg x 8 Reps -> 45Kg x 8 Reps -> 40Kg x 8 Reps
45Kg x 8 Reps -> 40Kg x 8 Reps -> 35Kg x 8 Reps
40Kg x 8 Reps -> 35Kg x 8 Reps -> 30Kg x 8 Reps
26Kg x 8 Reps
26Kg x 8 Reps
26Kg x 6 Reps
26Kg x 6 Reps
26Kg x 6 Reps
26Kg x 6 Reps
Bent Over Laterals
7Kg x 10 Reps -> 6Kg x 10 Reps -> 5Kg x 10 Reps
7Kg x 10 Reps -> 6Kg x 10 Reps -> 5Kg x 10 Reps
7Kg x 10 Reps -> 6Kg x 10 Reps -> 5Kg x 10 Reps
7Kg x 10 Reps -> 6Kg x 10 Reps -> 5Kg x 10 Reps
Ben Pres
150Kg x 10 Reps
150Kg x 10 Reps
150Kg x 10 Reps
150Kg x 10 Reps
150Kg x 10 Reps
150Kg x 10 Reps
Incline Flyers
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 13 Reps
Læg i smith
50Kg x 8 Reps -> 45Kg x 8 Reps -> 40Kg x 8 Reps
45Kg x 8 Reps -> 40Kg x 8 Reps -> 35Kg x 8 Reps
40Kg x 8 Reps -> 35Kg 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
Uge 1.
Dag 1.
Squat
87,5Kg x 10 Reps
87,5Kg x 10 Reps
87,5Kg x 8 Reps
87,5Kg x 8 Reps
87,5Kg x 8 Reps
87,5Kg x 8 Reps
Biceps Curls
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
Lateral Raises
9kg x 12 Reps -> 7Kg x 8 Reps -> 5Kg x 6 Reps
9kg x 12 Reps -> 7Kg x 8 Reps -> 5Kg x 6 Reps
9kg x 12 Reps -> 7Kg x 8 Reps -> 5Kg x 6 Reps
Leg Curls
20Kg x 12 Reps
20Kg x 12 Reps
20Kg x 12 Reps
20Kg x 12 Reps
20Kg x 12 Reps
20Kg x 12 Reps
Side Bends
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
Supersættet med
Cable Crunches
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps
Dag 1.
Squat
87,5Kg x 10 Reps
87,5Kg x 10 Reps
87,5Kg x 8 Reps
87,5Kg x 8 Reps
87,5Kg x 8 Reps
87,5Kg x 8 Reps
Biceps Curls
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
Lateral Raises
9kg x 12 Reps -> 7Kg x 8 Reps -> 5Kg x 6 Reps
9kg x 12 Reps -> 7Kg x 8 Reps -> 5Kg x 6 Reps
9kg x 12 Reps -> 7Kg x 8 Reps -> 5Kg x 6 Reps
Leg Curls
20Kg x 12 Reps
20Kg x 12 Reps
20Kg x 12 Reps
20Kg x 12 Reps
20Kg x 12 Reps
20Kg x 12 Reps
Side Bends
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
Supersættet med
Cable Crunches
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps
Sidst rettet af Gamdrup 25. okt 2011, 14:53, 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 1.
Dag 2.
Sumo DE
80Kg x 15 Singles (30sek-60sek)
Incline Pres
26Kg x 11 Reps
26Kg x 8 Reps
26Kg x 8 Reps
26Kg x 8 Reps
26Kg x 6 Reps
26Kg x 6 Reps
Face Pulls
27,5Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
Flad Cable Flyers
15Kg x 10 Reps
15Kg x 10 Reps
15Kg x 10 Reps
15Kg x 10 Reps
15Kg x 10 Reps
15Kg x 10 Reps
Læg i ben Pres
95Kg x 15 Reps
95Kg x 15 Reps
95Kg x 15 Reps
95Kg x 15 Reps
95Kg x 15 Reps
95Kg x 15 Reps
Supersættet med
Dumbbell Shrugs
30Kg x 12 Reps
30Kg x 12 Reps
30Kg x 12 Reps
30Kg x 12 Reps
30Kg x 12 Reps
30Kg x 12 Reps
Dag 2.
Sumo DE
80Kg x 15 Singles (30sek-60sek)
Incline Pres
26Kg x 11 Reps
26Kg x 8 Reps
26Kg x 8 Reps
26Kg x 8 Reps
26Kg x 6 Reps
26Kg x 6 Reps
Face Pulls
27,5Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
Flad Cable Flyers
15Kg x 10 Reps
15Kg x 10 Reps
15Kg x 10 Reps
15Kg x 10 Reps
15Kg x 10 Reps
15Kg x 10 Reps
Læg i ben Pres
95Kg x 15 Reps
95Kg x 15 Reps
95Kg x 15 Reps
95Kg x 15 Reps
95Kg x 15 Reps
95Kg x 15 Reps
Supersættet med
Dumbbell Shrugs
30Kg x 12 Reps
30Kg x 12 Reps
30Kg x 12 Reps
30Kg x 12 Reps
30Kg x 12 Reps
30Kg x 12 Reps
Sidst rettet af Gamdrup 2. nov 2011, 18:00, 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 1.
Dag 3.
Push Pres
35Kg x 12 Reps
35Kg x 12 Reps
35Kg x 12 Reps
35Kg x 12 Reps
35Kg x 12 Reps
35Kg x 12 Reps
Yates Rows
45Kg x 12 Reps
45Kg x 12 Reps
45Kg x 12 Reps
45Kg x 12 Reps
45Kg x 12 Reps
45Kg x 12 Reps
Chin Ups lol
94,1Kg x 3 Reps
94,1Kg x 3 Reps
94,1Kg x 3 Reps
94,1Kg x 3 Reps
94,1Kg x 3 Reps
94,1Kg x 3 Reps
Skull Crushers
15Kg x 12 Reps
15Kg x 12 Reps
15Kg x 12 Reps
15Kg x 12 Reps
15Kg x 12 Reps
15Kg x 12 Reps
Pushdowns * 1,5mins pauser
12,5Kg x 12 Reps -> 10Kg x 12 Reps -> 7,5Kg x 12 Reps
12,5Kg x 12 Reps -> 10Kg x 12 Reps -> 7,5Kg x 12 Reps
12,5Kg x 12 Reps -> 10Kg x 12 Reps -> 7,5Kg x 12 Reps
Ben Pres
135Kg x 12 Reps
135Kg x 12 Reps
135Kg x 12 Reps
135Kg x 12 Reps
135Kg x 12 Reps
135Kg x 12 Reps
Supersættet med
Decline Mave
5Kg x 12 Reps
5Kg x 12 Reps
5Kg x 12 Reps
5Kg x 12 Reps
5Kg x 12 Reps
5Kg x 12 Reps
Dag 3.
Push Pres
35Kg x 12 Reps
35Kg x 12 Reps
35Kg x 12 Reps
35Kg x 12 Reps
35Kg x 12 Reps
35Kg x 12 Reps
Yates Rows
45Kg x 12 Reps
45Kg x 12 Reps
45Kg x 12 Reps
45Kg x 12 Reps
45Kg x 12 Reps
45Kg x 12 Reps
Chin Ups lol
94,1Kg x 3 Reps
94,1Kg x 3 Reps
94,1Kg x 3 Reps
94,1Kg x 3 Reps
94,1Kg x 3 Reps
94,1Kg x 3 Reps
Skull Crushers
15Kg x 12 Reps
15Kg x 12 Reps
15Kg x 12 Reps
15Kg x 12 Reps
15Kg x 12 Reps
15Kg x 12 Reps
Pushdowns * 1,5mins pauser
12,5Kg x 12 Reps -> 10Kg x 12 Reps -> 7,5Kg x 12 Reps
12,5Kg x 12 Reps -> 10Kg x 12 Reps -> 7,5Kg x 12 Reps
12,5Kg x 12 Reps -> 10Kg x 12 Reps -> 7,5Kg x 12 Reps
Ben Pres
135Kg x 12 Reps
135Kg x 12 Reps
135Kg x 12 Reps
135Kg x 12 Reps
135Kg x 12 Reps
135Kg x 12 Reps
Supersættet med
Decline Mave
5Kg x 12 Reps
5Kg x 12 Reps
5Kg x 12 Reps
5Kg x 12 Reps
5Kg x 12 Reps
5Kg 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 1.
Dag 4.
Flad Pres
22Kg x 12 Reps
22Kg x 12 Reps
22Kg x 12 Reps
22Kg x 12 Reps
22Kg x 12 Reps
22Kg x 12 Reps
Facepulls
25Kg x 15 Reps -> 20Kg x 15 Reps -> 15Kg x 15 Reps
25Kg x 15 Reps -> 20Kg x 15 Reps -> 15Kg x 15 Reps
25Kg x 15 Reps -> 20Kg x 15 Reps -> 15Kg x 15 Reps
Incline Cable Flyers
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 12 Reps
15Kg x 12 Reps
Dag 4.
Flad Pres
22Kg x 12 Reps
22Kg x 12 Reps
22Kg x 12 Reps
22Kg x 12 Reps
22Kg x 12 Reps
22Kg x 12 Reps
Facepulls
25Kg x 15 Reps -> 20Kg x 15 Reps -> 15Kg x 15 Reps
25Kg x 15 Reps -> 20Kg x 15 Reps -> 15Kg x 15 Reps
25Kg x 15 Reps -> 20Kg x 15 Reps -> 15Kg x 15 Reps
Incline Cable Flyers
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 13 Reps
15Kg x 13 Reps
15Kg x 12 Reps
15Kg 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 1.
Dag 5.
Sumo ME
80Kg x 15 Singles 1min pauser
Hanging Laterals
7Kg x 14 Reps
7Kg x 14 Reps
7Kg x 14 Reps
7Kg x 14 Reps
7Kg x 14 Reps
7Kg x 14 Reps
Pushdowns
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
Pull Downs
60Kg x 10 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
12,5Kg x 15 Reps
12,5Kg x 15 Reps
12,5Kg x 15 Reps
12,5Kg x 15 Reps
12,5Kg x 15 Reps
12,5Kg x 15 Reps
Hyper Extensions
5Kg x 12 Reps
5Kg x 12 Reps
5Kg x 12 Reps
5Kg x 12 Reps
5Kg x 12 Reps
5Kg x 12 Reps
supersættet med
Læg i smith
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
Dag 5.
Sumo ME
80Kg x 15 Singles 1min pauser
Hanging Laterals
7Kg x 14 Reps
7Kg x 14 Reps
7Kg x 14 Reps
7Kg x 14 Reps
7Kg x 14 Reps
7Kg x 14 Reps
Pushdowns
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
Pull Downs
60Kg x 10 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
12,5Kg x 15 Reps
12,5Kg x 15 Reps
12,5Kg x 15 Reps
12,5Kg x 15 Reps
12,5Kg x 15 Reps
12,5Kg x 15 Reps
Hyper Extensions
5Kg x 12 Reps
5Kg x 12 Reps
5Kg x 12 Reps
5Kg x 12 Reps
5Kg x 12 Reps
5Kg x 12 Reps
supersættet med
Læg i smith
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
Uge 2.
Dag 1.
Squat
90Kg x 6 Reps
90Kg x 6 Reps
90Kg x 6 Reps
90Kg x 6 Reps
90Kg x 6 Reps
90Kg x 6 Reps
Biceps
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
Lateral Raises
9Kg x 14 Reps -> 7Kg x 12 Reps -> 5Kg x 10 Reps
9Kg x 14 Reps -> 7Kg x 12 Reps -> 5Kg x 10 Reps
9Kg x 14 Reps -> 7Kg x 12 Reps -> 5Kg x 10 Reps
Leg Curls
20Kg x 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
20Kg x 12 Reps
Cable Crunches
35Kg x 13 Reps
35Kg x 13 Reps
35Kg x 13 Reps
35Kg x 13 Reps
35Kg x 13 Reps
35Kg x 13 Reps
Dag 1.
Squat
90Kg x 6 Reps
90Kg x 6 Reps
90Kg x 6 Reps
90Kg x 6 Reps
90Kg x 6 Reps
90Kg x 6 Reps
Biceps
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
Lateral Raises
9Kg x 14 Reps -> 7Kg x 12 Reps -> 5Kg x 10 Reps
9Kg x 14 Reps -> 7Kg x 12 Reps -> 5Kg x 10 Reps
9Kg x 14 Reps -> 7Kg x 12 Reps -> 5Kg x 10 Reps
Leg Curls
20Kg x 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
20Kg x 12 Reps
Cable Crunches
35Kg x 13 Reps
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
Uge 2.
Dag 2.
Sumo DE
80Kg x 15 Singler
Incline Pres
26Kg x 10 Reps
26Kg x 10 Reps
26Kg x 10 Reps
26Kg x 9 Reps
26Kg x 7 Reps
26Kg x 7 Reps
Facepulls
30Kg x 15 Reps
30Kg x 15 Reps
30Kg x 15 Reps
30Kg x 15 Reps
30Kg x 15 Reps
30Kg x 15 Reps
Flad Cable Flyers
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 14 Reps
15Kg x 12 Reps
Læg i benpres
100Kg x 15 Reps
100Kg x 15 Reps
100Kg x 15 Reps
100Kg x 15 Reps
100Kg x 15 Reps
100Kg x 15 Reps
Dag 2.
Sumo DE
80Kg x 15 Singler
Incline Pres
26Kg x 10 Reps
26Kg x 10 Reps
26Kg x 10 Reps
26Kg x 9 Reps
26Kg x 7 Reps
26Kg x 7 Reps
Facepulls
30Kg x 15 Reps
30Kg x 15 Reps
30Kg x 15 Reps
30Kg x 15 Reps
30Kg x 15 Reps
30Kg x 15 Reps
Flad Cable Flyers
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 14 Reps
15Kg x 12 Reps
Læg i benpres
100Kg x 15 Reps
100Kg x 15 Reps
100Kg x 15 Reps
100Kg x 15 Reps
100Kg x 15 Reps
100Kg 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
Ben Pres
140Kg x 12 Reps
140Kg x 12 Reps
140Kg x 12 Reps
140Kg x 12 Reps
140Kg x 12 Reps
140Kg x 12 Reps
Push PRes
37,5Kg x 12 Reps
37,5Kg x 12 Reps
37,5Kg x 12 Reps
37,5Kg x 10 Reps
37,5Kg x 10 Reps
37,5Kg x 10 Reps
Yates Row
47,5Kg x 12 Reps
47,5Kg x 12 Reps
47,5Kg x 12 Reps
47,5Kg x 12 Reps
47,5Kg x 12 Reps
47,5Kg x 12 Reps
Chin Ups
Overhånds
4 Reps x 93,1Kg
3 Reps x 93,1Kg
3 Reps x 93,1Kg
Underhånds
4 Reps x 93,1Kg
4 Reps x 93,1Kg
3 Reps x 93,1Kg
Skull Crushers
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
Pushdowns
12,5Kg x 15 Reps -> 10Kg x 15 Reps -> 7,5Kg x 15 Reps
12,5Kg x 15 Reps -> 10Kg x 15 Reps -> 7,5Kg x 15 Reps
12,5Kg x 15 Reps -> 10Kg x 15 Reps -> 7,5Kg x 15 Reps
140Kg x 12 Reps
140Kg x 12 Reps
140Kg x 12 Reps
140Kg x 12 Reps
140Kg x 12 Reps
140Kg x 12 Reps
Push PRes
37,5Kg x 12 Reps
37,5Kg x 12 Reps
37,5Kg x 12 Reps
37,5Kg x 10 Reps
37,5Kg x 10 Reps
37,5Kg x 10 Reps
Yates Row
47,5Kg x 12 Reps
47,5Kg x 12 Reps
47,5Kg x 12 Reps
47,5Kg x 12 Reps
47,5Kg x 12 Reps
47,5Kg x 12 Reps
Chin Ups
Overhånds
4 Reps x 93,1Kg
3 Reps x 93,1Kg
3 Reps x 93,1Kg
Underhånds
4 Reps x 93,1Kg
4 Reps x 93,1Kg
3 Reps x 93,1Kg
Skull Crushers
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
Pushdowns
12,5Kg x 15 Reps -> 10Kg x 15 Reps -> 7,5Kg x 15 Reps
12,5Kg x 15 Reps -> 10Kg x 15 Reps -> 7,5Kg x 15 Reps
12,5Kg x 15 Reps -> 10Kg x 15 Reps -> 7,5Kg 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 2.
Dag 4.
Flad Pres
24Kg x 12 Reps
24Kg x 12 Reps
24Kg x 12 Reps
24Kg x 8 Reps
24Kg x 8 Reps
24Kg x 10 Reps
Face Pulls
27,5Kg x 15 Reps -> 22,5Kg -> 17,5Kg x 15 Reps
27,5Kg x 15 Reps -> 22,5Kg -> 17,5Kg x 15 Reps
27,5Kg x 15 Reps -> 22,5Kg -> 17,5Kg x 15 Reps
Incline Cable Flyers
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
Mave Decline
5Kg x 15 Reps
5Kg x 15 Reps
5Kg x 12 Reps
5Kg x 12 Reps
5Kg x 8 Reps
5Kg x 8 Reps
Læg i Smith
40Kg x 12 Reps -> 35Kg x 12 Reps -> 30Kg x 8 Reps
35Kg x 12 Reps -> 30Kg x 12 Reps -> 25Kg x 8 Reps
30Kg x 12 Reps -> 25Kg x 12 Reps -> 20Kg x 8 Reps
Dag 4.
Flad Pres
24Kg x 12 Reps
24Kg x 12 Reps
24Kg x 12 Reps
24Kg x 8 Reps
24Kg x 8 Reps
24Kg x 10 Reps
Face Pulls
27,5Kg x 15 Reps -> 22,5Kg -> 17,5Kg x 15 Reps
27,5Kg x 15 Reps -> 22,5Kg -> 17,5Kg x 15 Reps
27,5Kg x 15 Reps -> 22,5Kg -> 17,5Kg x 15 Reps
Incline Cable Flyers
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
Mave Decline
5Kg x 15 Reps
5Kg x 15 Reps
5Kg x 12 Reps
5Kg x 12 Reps
5Kg x 8 Reps
5Kg x 8 Reps
Læg i Smith
40Kg x 12 Reps -> 35Kg x 12 Reps -> 30Kg x 8 Reps
35Kg x 12 Reps -> 30Kg x 12 Reps -> 25Kg x 8 Reps
30Kg x 12 Reps -> 25Kg x 12 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
Uge 2. Dag 5.
Sumo ME
92,5Kg x 10 Singles 2min pauser.
Hanging Laterals
8Kg x 12 Reps
8Kg x 12 Reps
8Kg x 12 Reps
8Kg x 12 Reps
8Kg x 12 Reps
8Kg x 12 Reps
Pushdowns
22,5Kg x 12 Reps
22,5Kg x 12 Reps
22,5Kg x 12 Reps
22,5Kg x 12 Reps
22,5Kg x 12 Reps
22,5Kg x 12 Reps
Pulldowns neutral
60Kg x 10 Reps -> 45Kg x 10 Reps -> 30Kg x 10 Reps
60Kg x 10 Reps -> 45Kg x 10 Reps -> 30Kg x 10 Reps
60Kg x 10 Reps -> 45Kg x 10 Reps -> 30Kg x 10 Reps
Skull Crushers
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 11 Reps
15Kg x 10 Reps
Hyper Extensions
5Kg x 15 Reps
5Kg x 15 Reps
5Kg x 15 Reps
5Kg x 15 Reps
5Kg x 15 Reps
5Kg x 15 Reps
Sumo ME
92,5Kg x 10 Singles 2min pauser.
Hanging Laterals
8Kg x 12 Reps
8Kg x 12 Reps
8Kg x 12 Reps
8Kg x 12 Reps
8Kg x 12 Reps
8Kg x 12 Reps
Pushdowns
22,5Kg x 12 Reps
22,5Kg x 12 Reps
22,5Kg x 12 Reps
22,5Kg x 12 Reps
22,5Kg x 12 Reps
22,5Kg x 12 Reps
Pulldowns neutral
60Kg x 10 Reps -> 45Kg x 10 Reps -> 30Kg x 10 Reps
60Kg x 10 Reps -> 45Kg x 10 Reps -> 30Kg x 10 Reps
60Kg x 10 Reps -> 45Kg x 10 Reps -> 30Kg x 10 Reps
Skull Crushers
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 11 Reps
15Kg x 10 Reps
Hyper Extensions
5Kg x 15 Reps
5Kg x 15 Reps
5Kg x 15 Reps
5Kg x 15 Reps
5Kg x 15 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 3. Dag 1.
Squat
92,5Kg x 6 Reps
92,5Kg x 6 Reps
92,5Kg x 6 Reps
92,5Kg x 6 Reps
92,5Kg x 6 Reps
92,5Kg x 6 Reps
Biceps
27,5Kg x 8 Reps
27,5Kg x 8 Reps
27,5Kg x 8 Reps
27,5Kg x 8 Reps
27,5Kg x 8 Reps
27,5Kg x 8 Reps
Leg Curls
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
Cable Crunches
35Kg x 15 Reps
35Kg x 15 Reps
35Kg x 15 Reps
35Kg x 15 Reps
35Kg x 15 Reps
35Kg x 15 Reps
Laterals dropsæt
10Kg x 8 Reps -> 8Kg x 8 Reps -> 6Kg x 8 Reps
10Kg x 8 Reps -> 8Kg x 8 Reps -> 6Kg x 8 Reps
10Kg x 8 Reps -> 8Kg x 8 Reps -> 6Kg x 8 Reps
Squat
92,5Kg x 6 Reps
92,5Kg x 6 Reps
92,5Kg x 6 Reps
92,5Kg x 6 Reps
92,5Kg x 6 Reps
92,5Kg x 6 Reps
Biceps
27,5Kg x 8 Reps
27,5Kg x 8 Reps
27,5Kg x 8 Reps
27,5Kg x 8 Reps
27,5Kg x 8 Reps
27,5Kg x 8 Reps
Leg Curls
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
Cable Crunches
35Kg x 15 Reps
35Kg x 15 Reps
35Kg x 15 Reps
35Kg x 15 Reps
35Kg x 15 Reps
35Kg x 15 Reps
Laterals dropsæt
10Kg x 8 Reps -> 8Kg x 8 Reps -> 6Kg x 8 Reps
10Kg x 8 Reps -> 8Kg x 8 Reps -> 6Kg x 8 Reps
10Kg x 8 Reps -> 8Kg x 8 Reps -> 6Kg 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
Uge 3. Dag 2.
Sumo DE
80Kg x 15 Reps 1mins pauser
Incline Pres
26Kg x 10 Reps
26Kg x 10 Reps
26Kg x 10 Reps
26Kg x 10 Reps
26Kg x 10 Reps
26Kg x 10 Reps
Facepulls
32,5Kg x 13 Reps
32,5Kg x 13 Reps
32,5Kg x 13 Reps
32,5Kg x 13 Reps
32,5Kg x 13 Reps
32,5Kg x 13 Reps
Cable Flyers
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 13 Reps
15Kg x 13 Reps
Læg i benpres
105Kg x 12 Reps
105Kg x 12 Reps
105Kg x 12 Reps
105Kg x 12 Reps
105Kg x 12 Reps
105Kg x 12 Reps
Sumo DE
80Kg x 15 Reps 1mins pauser
Incline Pres
26Kg x 10 Reps
26Kg x 10 Reps
26Kg x 10 Reps
26Kg x 10 Reps
26Kg x 10 Reps
26Kg x 10 Reps
Facepulls
32,5Kg x 13 Reps
32,5Kg x 13 Reps
32,5Kg x 13 Reps
32,5Kg x 13 Reps
32,5Kg x 13 Reps
32,5Kg x 13 Reps
Cable Flyers
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 15 Reps
15Kg x 13 Reps
15Kg x 13 Reps
Læg i benpres
105Kg x 12 Reps
105Kg x 12 Reps
105Kg x 12 Reps
105Kg x 12 Reps
105Kg x 12 Reps
105Kg 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
Brugere online
Brugere der læser dette forum: Ingen tilmeldte brugere og 34 gæster
