Uge 3. Dag 3.
Pushpres
40Kg x 10 Reps
40Kg x 10 Reps
40Kg x 10 Reps
1Hand pres
12,5Kg x 12 Reps
12,5Kg x 12 Reps
15Kg x 8 Reps
Chin ups
overhånds
91,1Kg x 5 Reps
91,1Kg x 6 Reps
91,1Kg x 4 Reps
underhånds
91,1Kg x 6 Reps
91,1Kg x 6 Reps
91,1Kg x 6 Reps
Yates Rows
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
1 Hand Triceps Extension
6Kg x 12 Reps
6Kg x 12 Reps
6Kg x 12 Reps
6Kg x 12 Reps
6Kg x 12 Reps
6Kg x 12 Reps
Pushdowns Dropsæt
15Kg x 12 Reps -> 12,5Kg x 10 Reps -> 10Kg x 8 Reps
15Kg x 12 Reps -> 12,5Kg x 10 Reps -> 10Kg x 8 Reps
15Kg x 12 Reps -> 12,5Kg x 10 Reps -> 10Kg x 8 Reps
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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
Uge 3. Dag 4.
Sumo ME
105Kg x 5 Singler 3min pauser
Flad Pres
24Kg x 12 Reps
24Kg x 12 Reps
24Kg x 12 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
Facepulls
30Kg x 13 Reps -> 25Kg x 13 Reps -> 20Kg x 13 Reps
30Kg x 13 Reps -> 25Kg x 13 Reps -> 20Kg x 13 Reps
30Kg x 13 Reps -> 25Kg x 13 Reps -> 20Kg x 13 Reps
Incline Cable Flyers
17,5Kg x 14 Reps
17,5Kg x 14 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
Decline Mave
10Kg x 6 Reps
10Kg x 6 Reps
10Kg x 6 Reps
10Kg x 6 Reps
10Kg x 6 Reps
10Kg x 6 Reps
Sumo ME
105Kg x 5 Singler 3min pauser
Flad Pres
24Kg x 12 Reps
24Kg x 12 Reps
24Kg x 12 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
Facepulls
30Kg x 13 Reps -> 25Kg x 13 Reps -> 20Kg x 13 Reps
30Kg x 13 Reps -> 25Kg x 13 Reps -> 20Kg x 13 Reps
30Kg x 13 Reps -> 25Kg x 13 Reps -> 20Kg x 13 Reps
Incline Cable Flyers
17,5Kg x 14 Reps
17,5Kg x 14 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
Decline Mave
10Kg x 6 Reps
10Kg x 6 Reps
10Kg x 6 Reps
10Kg x 6 Reps
10Kg x 6 Reps
10Kg x 6 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 4. Dag 1.
Squat
95Kg x 6 Reps
95Kg x 6 Reps
95Kg x 6 Reps
95Kg x 6 Reps
95Kg x 6 Reps
95Kg x 6 Reps
Biceps 1 Armed alternating
8Kg x 10 Reps
9Kg x 10 Reps
10Kg x 10 Reps
10Kg x 10 Reps
10Kg x 10 Reps
10Kg x 10 Reps
Leg curls
22,5Kg x 13 Reps
22,5Kg x 13 Reps
22,5Kg x 13 Reps
22,5Kg x 13 Reps
22,5Kg x 13 Reps
22,5Kg x 13 Reps
Lateral raises
10Kg x 10 Reps -> 8Kg x 10 Reps -> 6Kg x 10 Reps
10Kg x 10 Reps -> 8Kg x 10 Reps -> 6Kg x 10 Reps
10Kg x 10 Reps -> 8Kg x 10 Reps -> 6Kg x 10 Reps
Mave Halløj
5 Reps
5 Reps
5 Reps
Squat
95Kg x 6 Reps
95Kg x 6 Reps
95Kg x 6 Reps
95Kg x 6 Reps
95Kg x 6 Reps
95Kg x 6 Reps
Biceps 1 Armed alternating
8Kg x 10 Reps
9Kg x 10 Reps
10Kg x 10 Reps
10Kg x 10 Reps
10Kg x 10 Reps
10Kg x 10 Reps
Leg curls
22,5Kg x 13 Reps
22,5Kg x 13 Reps
22,5Kg x 13 Reps
22,5Kg x 13 Reps
22,5Kg x 13 Reps
22,5Kg x 13 Reps
Lateral raises
10Kg x 10 Reps -> 8Kg x 10 Reps -> 6Kg x 10 Reps
10Kg x 10 Reps -> 8Kg x 10 Reps -> 6Kg x 10 Reps
10Kg x 10 Reps -> 8Kg x 10 Reps -> 6Kg x 10 Reps
Mave Halløj
5 Reps
5 Reps
5 Reps
Sidst rettet af Gamdrup 22. nov 2011, 19:42, 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 4. Dag 2.
Sumo DE
80Kg x 15 Singler 1 mins pauser
Incline Pres
28Kg x 6 Reps
28Kg x 6 Reps
28Kg x 6 Reps
28Kg x 6 Reps
28Kg x 6 Reps
28Kg x 6 Reps
Facepulls
32,5Kg x 15 Reps
32,5Kg x 15 Reps
32,5Kg x 15 Reps
32,5Kg x 15 Reps
32,5Kg x 15 Reps
32,5Kg x 15 Reps
Cable Flyers Flad
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 11 Reps
17,5Kg x 11 Reps
Læg i benpres
100Kg x 20 Reps
110Kg x 20 Reps
120Kg x 20 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
Sumo DE
80Kg x 15 Singler 1 mins pauser
Incline Pres
28Kg x 6 Reps
28Kg x 6 Reps
28Kg x 6 Reps
28Kg x 6 Reps
28Kg x 6 Reps
28Kg x 6 Reps
Facepulls
32,5Kg x 15 Reps
32,5Kg x 15 Reps
32,5Kg x 15 Reps
32,5Kg x 15 Reps
32,5Kg x 15 Reps
32,5Kg x 15 Reps
Cable Flyers Flad
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 12 Reps
17,5Kg x 11 Reps
17,5Kg x 11 Reps
Læg i benpres
100Kg x 20 Reps
110Kg x 20 Reps
120Kg x 20 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
Sidst rettet af Gamdrup 17. nov 2011, 17:55, 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 4. Dag 3.
1 Handed Standing Pres
15Kg x 12 Reps
15Kg x 12 Reps
15Kg x 12 Reps
15Kg x 12 Reps
15Kg x 12 Reps
15Kg x 12 Reps
Chin Ups.
Overhånds
6 Reps
6 Reps
6 Reps
Underhånds
6 Reps
6 Reps
6 Reps
Yates Rows
50Kg x 12 Reps
50Kg x 12 Reps
50Kg x 12 Reps
50Kg x 12 Reps
50Kg x 12 Reps
50Kg x 12 Reps * smule cheat.
1 Handed triceps extension
6kg x 15 Reps
6kg x 15 Reps
6kg x 15 Reps
6kg x 15 Reps
6kg x 15 Reps
6kg x 15 Reps
Pushdowns dropsæt
15Kg x 15 Reps -> 12,5Kg x 15 Reps -> 10Kg x 15 Reps
15Kg x 15 Reps -> 12,5Kg x 15 Reps -> 10Kg x 15 Reps
15Kg x 15 Reps -> 12,5Kg x 15 Reps -> 10Kg x 15 Reps
hjem og sove
og så ben pres
145Kg x 10 Reps
145Kg x 10 Reps
145Kg x 10 Reps
145Kg x 10 Reps
145Kg x 10 Reps
145Kg x 10 Reps
1 Handed Standing Pres
15Kg x 12 Reps
15Kg x 12 Reps
15Kg x 12 Reps
15Kg x 12 Reps
15Kg x 12 Reps
15Kg x 12 Reps
Chin Ups.
Overhånds
6 Reps
6 Reps
6 Reps
Underhånds
6 Reps
6 Reps
6 Reps
Yates Rows
50Kg x 12 Reps
50Kg x 12 Reps
50Kg x 12 Reps
50Kg x 12 Reps
50Kg x 12 Reps
50Kg x 12 Reps * smule cheat.
1 Handed triceps extension
6kg x 15 Reps
6kg x 15 Reps
6kg x 15 Reps
6kg x 15 Reps
6kg x 15 Reps
6kg x 15 Reps
Pushdowns dropsæt
15Kg x 15 Reps -> 12,5Kg x 15 Reps -> 10Kg x 15 Reps
15Kg x 15 Reps -> 12,5Kg x 15 Reps -> 10Kg x 15 Reps
15Kg x 15 Reps -> 12,5Kg x 15 Reps -> 10Kg x 15 Reps
hjem og sove
og så ben pres
145Kg x 10 Reps
145Kg x 10 Reps
145Kg x 10 Reps
145Kg x 10 Reps
145Kg x 10 Reps
145Kg 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
Dag 4. Uge 4.
Flad Pres
25Kg x 8 Reps
6sæt
Facepulls
30Kg x 15 Reps -> 25Kg x 15 Reps -> 20Kg x 15 Reps
30Kg x 15 Reps -> 25Kg x 15 Reps -> 20Kg x 15 Reps
30Kg x 15 Reps -> 25Kg x 15 Reps -> 20Kg x 15 Reps
Incline Flyers Cable
17,5Kg x 14 Reps
17,5Kg x 14 Reps
17,5Kg x 14 Reps
17,5Kg x 14 Reps
17,5Kg x 14 Reps
17,5Kg x 12 Reps
Mave halløh
5 Reps
5 Reps
5 Reps
5 Reps
Læg
45Kg x 10 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
Flad Pres
25Kg x 8 Reps
6sæt
Facepulls
30Kg x 15 Reps -> 25Kg x 15 Reps -> 20Kg x 15 Reps
30Kg x 15 Reps -> 25Kg x 15 Reps -> 20Kg x 15 Reps
30Kg x 15 Reps -> 25Kg x 15 Reps -> 20Kg x 15 Reps
Incline Flyers Cable
17,5Kg x 14 Reps
17,5Kg x 14 Reps
17,5Kg x 14 Reps
17,5Kg x 14 Reps
17,5Kg x 14 Reps
17,5Kg x 12 Reps
Mave halløh
5 Reps
5 Reps
5 Reps
5 Reps
Læg
45Kg x 10 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
Dag 5. Uge 4.
Sumo ME
85Kg x 15 Singler
Hangin 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 15Reps
22,5Kg x 15Reps
22,5Kg x 15Reps
22,5Kg x 15Reps
22,5Kg x 15Reps
22,5Kg x 15Reps
Pull downs
62,5Kg x 8 Reps -> 47,5Kg x 8 Reps -> 32,5Kg x 8 Reps
62,5Kg x 8 Reps -> 47,5Kg x 8 Reps -> 32,5Kg x 8 Reps
62,5Kg x 8 Reps -> 47,5Kg x 8 Reps -> 32,5Kg x 8 Reps
Triceps 1 armed
6Kg x 12 Reps
6Kg x 12 Reps
6Kg x 12 Reps
6Kg x 12 Reps
6Kg x 12 Reps
6Kg x 12 Reps
Sumo ME
85Kg x 15 Singler
Hangin 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 15Reps
22,5Kg x 15Reps
22,5Kg x 15Reps
22,5Kg x 15Reps
22,5Kg x 15Reps
22,5Kg x 15Reps
Pull downs
62,5Kg x 8 Reps -> 47,5Kg x 8 Reps -> 32,5Kg x 8 Reps
62,5Kg x 8 Reps -> 47,5Kg x 8 Reps -> 32,5Kg x 8 Reps
62,5Kg x 8 Reps -> 47,5Kg x 8 Reps -> 32,5Kg x 8 Reps
Triceps 1 armed
6Kg x 12 Reps
6Kg x 12 Reps
6Kg x 12 Reps
6Kg x 12 Reps
6Kg x 12 Reps
6Kg 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 5. Dag 1.
Squat
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps
Biceps Curls
10Kg x 12 Reps
10Kg x 12 Reps
10Kg x 12 Reps
10Kg x 12 Reps
10Kg x 12 Reps
10Kg x 12 Reps
Leg Curls
22,5Kg x 15 Reps
22,5Kg x 15 Reps
22,5Kg x 15 Reps
22,5Kg x 15 Reps
22,5Kg x 15 Reps
22,5Kg x 15 Reps
Mave halløj
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
Laterals Supersæt
10Kg x 12 Reps -> 8Kg x 10 Reps -> 6Kg x 10 Reps
10Kg x 12 Reps -> 8Kg x 10 Reps -> 6Kg x 10 Reps
10Kg x 12 Reps -> 8Kg x 10 Reps -> 6Kg x 10 Reps
Squat
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps
Biceps Curls
10Kg x 12 Reps
10Kg x 12 Reps
10Kg x 12 Reps
10Kg x 12 Reps
10Kg x 12 Reps
10Kg x 12 Reps
Leg Curls
22,5Kg x 15 Reps
22,5Kg x 15 Reps
22,5Kg x 15 Reps
22,5Kg x 15 Reps
22,5Kg x 15 Reps
22,5Kg x 15 Reps
Mave halløj
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
Laterals Supersæt
10Kg x 12 Reps -> 8Kg x 10 Reps -> 6Kg x 10 Reps
10Kg x 12 Reps -> 8Kg x 10 Reps -> 6Kg x 10 Reps
10Kg x 12 Reps -> 8Kg x 10 Reps -> 6Kg x 10 Reps
Sidst rettet af Gamdrup 23. nov 2011, 19:01, 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 5. Dag 2.
DE Deadlift
80Kg x 15 Singler
Incline Pres
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 7 Reps
28Kg x 7 Reps
Læg i benpres
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
Cable Flyers flad
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
Facepulls
35Kg x 13 Reps
35Kg x 13 Reps
35Kg x 13 Reps
35Kg x 13 Reps
35Kg x 13 Reps
35Kg x 13 Reps
DE Deadlift
80Kg x 15 Singler
Incline Pres
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 7 Reps
28Kg x 7 Reps
Læg i benpres
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
Cable Flyers flad
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
Facepulls
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 5. Dag 3
1 Handed Standing Pres
16Kg x 8 Reps
16Kg x 8 Reps
16Kg x 8 Reps
16Kg x 8 Reps
16Kg x 8 Reps
16Kg x 8 Reps
Chin Ups.
Overhånds
8 Reps
7 Reps
6 Reps
Underhånds
6 Reps
5 Reps
5 Reps
Yates Rows
52,5Kg x 12 Reps
52,5Kg x 12 Reps
52,5Kg x 12 Reps
52,5Kg x 12 Reps
52,5Kg x 12 Reps
52,5Kg x 12 Reps
1 Armed tricep
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
Tricep Pushdown dropsæt
17,5Kg x 8 Reps -> 15Kg x 8 Reps -> 12,5Kg x 8 Reps
17,5Kg x 8 Reps -> 15Kg x 8 Reps -> 12,5Kg x 8 Reps
17,5Kg x 8 Reps -> 15Kg x 8 Reps -> 12,5Kg x 8 Reps
1 Handed Standing Pres
16Kg x 8 Reps
16Kg x 8 Reps
16Kg x 8 Reps
16Kg x 8 Reps
16Kg x 8 Reps
16Kg x 8 Reps
Chin Ups.
Overhånds
8 Reps
7 Reps
6 Reps
Underhånds
6 Reps
5 Reps
5 Reps
Yates Rows
52,5Kg x 12 Reps
52,5Kg x 12 Reps
52,5Kg x 12 Reps
52,5Kg x 12 Reps
52,5Kg x 12 Reps
52,5Kg x 12 Reps
1 Armed tricep
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
Tricep Pushdown dropsæt
17,5Kg x 8 Reps -> 15Kg x 8 Reps -> 12,5Kg x 8 Reps
17,5Kg x 8 Reps -> 15Kg x 8 Reps -> 12,5Kg x 8 Reps
17,5Kg x 8 Reps -> 15Kg x 8 Reps -> 12,5Kg x 8 Reps
Sidst rettet af Gamdrup 25. nov 2011, 18:23, 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 5. Dag3.
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
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
Sidst rettet af Gamdrup 3. dec 2011, 02:33, 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 5.Dag 4.
Flad Pres
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
Facepulls
32,5Kg x 10 Reps -> 27,5Kg x 10 Reps -> 22,5Kg x 10 Reps
32,5Kg x 10 Reps -> 27,5Kg x 10 Reps -> 22,5Kg x 10 Reps
32,5Kg x 10 Reps -> 27,5Kg x 10 Reps -> 22,5Kg x 10 Reps
Incline Cable Flyers
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
17,5Kg x 11 Reps
Mave halløh
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
Læg i smitth
45Kg x 10 Reps -> 40Kg x 10 Reps -> 35K x 10 Reps
40Kg x 10 Reps -> 35Kg x 10 Reps -> 30K x 10 Reps
35Kg x 10 Reps -> 30Kg x 10 Reps -> 25K x 10 Reps
Flad Pres
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
Facepulls
32,5Kg x 10 Reps -> 27,5Kg x 10 Reps -> 22,5Kg x 10 Reps
32,5Kg x 10 Reps -> 27,5Kg x 10 Reps -> 22,5Kg x 10 Reps
32,5Kg x 10 Reps -> 27,5Kg x 10 Reps -> 22,5Kg x 10 Reps
Incline Cable Flyers
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
17,5Kg x 11 Reps
Mave halløh
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
Læg i smitth
45Kg x 10 Reps -> 40Kg x 10 Reps -> 35K x 10 Reps
40Kg x 10 Reps -> 35Kg x 10 Reps -> 30K x 10 Reps
35Kg x 10 Reps -> 30Kg x 10 Reps -> 25K x 10 Reps
Sidst rettet af Gamdrup 3. dec 2011, 02:33, 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 5. Dag 5.
Dødløft
97,5Kg x 10 Singler 2mins pauser.
The end. var så smadret efter 3 dage på arbejde med noget der lign 9 timers søvn ialt.
Dødløft
97,5Kg x 10 Singler 2mins pauser.
The end. var så smadret efter 3 dage på arbejde med noget der lign 9 timers søvn ialt.
-
- 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 6. Dag 1.
De Deads
80Kg x 15 Singler 1min pauser.
Incline Pres
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
Læg i Ben Pres
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
Flad 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
17,5Kg x 12 Reps
Facepulls
35Kg x 15 Reps
35Kg x 15 Reps
35Kg x 15 Reps
35Kg x 15 Reps
35Kg x 15 Reps
35Kg x 15 Reps
35Kg x 15 Reps
De Deads
80Kg x 15 Singler 1min pauser.
Incline Pres
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
Læg i Ben Pres
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
130Kg x 15 Reps
Flad 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
17,5Kg x 12 Reps
Facepulls
35Kg x 15 Reps
35Kg x 15 Reps
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
Uge 6, Dag 2.
Squat
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps
Biceps Curls
10Kg x 15 Reps
10Kg x 15 Reps
10Kg x 15 Reps
10Kg x 15 Reps
10Kg x 15 Reps
10Kg x 15 Reps
10Kg x 15 Reps
Leg Curls
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
Mave halløj
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
Lateral Raises
10Kg x 12 Reps -> 8Kg x 12 Reps -> 6Kg x 12 Reps
10Kg x 12 Reps -> 8Kg x 12 Reps -> 6Kg x 12 Reps
10Kg x 12 Reps -> 8Kg x 12 Reps -> 6Kg x 12 Reps
Squat
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps
Biceps Curls
10Kg x 15 Reps
10Kg x 15 Reps
10Kg x 15 Reps
10Kg x 15 Reps
10Kg x 15 Reps
10Kg x 15 Reps
10Kg x 15 Reps
Leg Curls
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
Mave halløj
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
Lateral Raises
10Kg x 12 Reps -> 8Kg x 12 Reps -> 6Kg x 12 Reps
10Kg x 12 Reps -> 8Kg x 12 Reps -> 6Kg x 12 Reps
10Kg x 12 Reps -> 8Kg x 12 Reps -> 6Kg 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 6. Dag 3.
1 handed skulder pres
16Kg x 10 Reps
16Kg x 10 Reps
16Kg x 10 Reps
16Kg x 10 Reps
16Kg x 10 Reps
16Kg x 10 Reps
16Kg x 10 Reps
Chin ups.
Overhånd
8 Reps
7 Reps
6 Reps
Underhånd
6 Reps
5 Reps
5 Reps
4 Reps
Yates Row
55Kg x 12 Reps
55Kg x 12 Reps
55Kg x 12 Reps
55Kg x 12 Reps
55Kg x 12 Reps
55Kg x 12 Reps
55Kg x 12 Reps
1 Armed Triceps
7Kg x 15 Reps
7Kg x 15 Reps
7Kg x 15 Reps
7Kg x 15 Reps
7Kg x 15 Reps
7Kg x 15 Reps
7Kg x 15 Reps
Triceps Pushdowns
17,5Kg x 10 Reps -> 15Kg x 10 Reps -> 12,5Kg x 10 Reps
17,5Kg x 10 Reps -> 15Kg x 10 Reps -> 12,5Kg x 10 Reps
17,5Kg x 10 Reps -> 15Kg x 10 Reps -> 12,5Kg x 10 Reps
1 handed skulder pres
16Kg x 10 Reps
16Kg x 10 Reps
16Kg x 10 Reps
16Kg x 10 Reps
16Kg x 10 Reps
16Kg x 10 Reps
16Kg x 10 Reps
Chin ups.
Overhånd
8 Reps
7 Reps
6 Reps
Underhånd
6 Reps
5 Reps
5 Reps
4 Reps
Yates Row
55Kg x 12 Reps
55Kg x 12 Reps
55Kg x 12 Reps
55Kg x 12 Reps
55Kg x 12 Reps
55Kg x 12 Reps
55Kg x 12 Reps
1 Armed Triceps
7Kg x 15 Reps
7Kg x 15 Reps
7Kg x 15 Reps
7Kg x 15 Reps
7Kg x 15 Reps
7Kg x 15 Reps
7Kg x 15 Reps
Triceps Pushdowns
17,5Kg x 10 Reps -> 15Kg x 10 Reps -> 12,5Kg x 10 Reps
17,5Kg x 10 Reps -> 15Kg x 10 Reps -> 12,5Kg x 10 Reps
17,5Kg x 10 Reps -> 15Kg x 10 Reps -> 12,5Kg 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
Uge 6. Dag 3.
ME Deads
112,5Kg x 5 Singler 3 min pauser
Ben Pres
155Kg x 8 Reps
155Kg x 8 Reps
155Kg x 8 Reps
155Kg x 8 Reps
155Kg x 8 Reps
155Kg x 8 Reps
ME Deads
112,5Kg x 5 Singler 3 min pauser
Ben Pres
155Kg x 8 Reps
155Kg x 8 Reps
155Kg x 8 Reps
155Kg x 8 Reps
155Kg x 8 Reps
155Kg 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 6. Dag 4/5
har ikke tid til at træne i morgen, så det blev et langt pas hvor jeg slog de 2 dage lidt sammen.
Flad Pres
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
Facepulls
32,5Kg x 12 Reps -> 27,5Kg x 12 Reps -> 22,5Kg x 12 Reps
32,5Kg x 12 Reps -> 27,5Kg x 12 Reps -> 22,5Kg x 12 Reps
32,5Kg x 12 Reps -> 27,5Kg x 12 Reps -> 22,5Kg x 12 Reps
Chinz
Underhånd
5 Reps
5 Reps
5 Reps
5 Reps
4 Reps
4 Reps
4 Reps
Triceps pushdowns
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
Mave Halløj
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
Supersættet med
1 Armed tricep extension
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
Incline Flyers cable
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
17,5Kg x 11 Reps
17,5Kg x 10 Reps
har ikke tid til at træne i morgen, så det blev et langt pas hvor jeg slog de 2 dage lidt sammen.
Flad Pres
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
Facepulls
32,5Kg x 12 Reps -> 27,5Kg x 12 Reps -> 22,5Kg x 12 Reps
32,5Kg x 12 Reps -> 27,5Kg x 12 Reps -> 22,5Kg x 12 Reps
32,5Kg x 12 Reps -> 27,5Kg x 12 Reps -> 22,5Kg x 12 Reps
Chinz
Underhånd
5 Reps
5 Reps
5 Reps
5 Reps
4 Reps
4 Reps
4 Reps
Triceps pushdowns
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
Mave Halløj
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
Supersættet med
1 Armed tricep extension
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
Incline Flyers cable
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
17,5Kg x 11 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
Squat * min hofte har irriteret mig den sidste uge her, kan være hofte bøjeren. overvejer en lille pause med squatten på et par uger, så den forhåbentlig kan falde på plads
100Kg x 6 Reps
100Kg x 6 Reps
100Kg x 6 Reps
100Kg x 6 Reps
100Kg x 5 Reps * Pis
95Kg x 6 Reps
95Kg x 6 Reps
Biceps
12kg x 12 Reps
12kg x 12 Reps
12kg x 12 Reps
12kg x 12 Reps
12kg x 12 Reps
12kg x 12 Reps
12kg x 12 Reps
Leg Curls
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
Mave Halløj
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
Lateral raises dropsæt
10Kg x 12 Reps -> 8Kg x 12 Reps -> 6Kg x 12 Reps
10Kg x 12 Reps -> 8Kg x 12 Reps -> 6Kg x 12 Reps
10Kg x 12 Reps -> 8Kg x 12 Reps -> 6Kg x 12 Reps
100Kg x 6 Reps
100Kg x 6 Reps
100Kg x 6 Reps
100Kg x 6 Reps
100Kg x 5 Reps * Pis
95Kg x 6 Reps
95Kg x 6 Reps
Biceps
12kg x 12 Reps
12kg x 12 Reps
12kg x 12 Reps
12kg x 12 Reps
12kg x 12 Reps
12kg x 12 Reps
12kg x 12 Reps
Leg Curls
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
25Kg x 12 Reps
Mave Halløj
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
Lateral raises dropsæt
10Kg x 12 Reps -> 8Kg x 12 Reps -> 6Kg x 12 Reps
10Kg x 12 Reps -> 8Kg x 12 Reps -> 6Kg x 12 Reps
10Kg x 12 Reps -> 8Kg x 12 Reps -> 6Kg 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
DE deads
80Kg x 15 Singler 1mins pause
Incline Pres
28Kg x 9 Reps
28Kg x 9 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 7 Reps
28Kg x 6 Reps
Læg i benpres
140Kg x 15 Reps
140Kg x 15 Reps
140Kg x 15 Reps
140Kg x 15 Reps
140Kg x 15 Reps
140Kg x 15 Reps
140Kg x 15 Reps
Flad 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
17,5Kg x 12 Reps
Facepulls
37,5Kg x 15 Reps
37,5Kg x 15 Reps
37,5Kg x 15 Reps
37,5Kg x 15 Reps
37,5Kg x 15 Reps
37,5Kg x 15 Reps
37,5Kg x 15 Reps
80Kg x 15 Singler 1mins pause
Incline Pres
28Kg x 9 Reps
28Kg x 9 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 7 Reps
28Kg x 6 Reps
Læg i benpres
140Kg x 15 Reps
140Kg x 15 Reps
140Kg x 15 Reps
140Kg x 15 Reps
140Kg x 15 Reps
140Kg x 15 Reps
140Kg x 15 Reps
Flad 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
17,5Kg x 12 Reps
Facepulls
37,5Kg x 15 Reps
37,5Kg x 15 Reps
37,5Kg x 15 Reps
37,5Kg x 15 Reps
37,5Kg x 15 Reps
37,5Kg x 15 Reps
37,5Kg 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
1 armed skulder pres
16Kg x 12 Reps
16Kg x 12 Reps
16Kg x 12 Reps
16Kg x 12 Reps
16Kg x 12 Reps
16Kg x 12 Reps
16Kg x 12 Reps
Chinz
overhånd
8 Reps
7 Reps
6 Reps
underhånd
6 Reps
5 Reps
5 Reps
4 Reps
Yates Rows
57,5Kg x 12 Reps
57,5Kg x 12 Reps
57,5Kg x 12 Reps
57,5Kg x 12 Reps
57,5Kg x 12 Reps
57,5Kg x 12 Reps
57,5Kg x 12 Reps
Triceps 1 armed
8Kg x 12 Reps
8Kg x 12 Reps
8Kg x 12 Reps
8Kg x 12 Reps
8Kg x 12 Reps
8Kg x 12 Reps
8Kg x 12 Reps
Triceps pushdowns
17,5Kg x 12 Reps -> 15Kg x 12 Reps -> 12,5Kg x 12 Reps
17,5Kg x 12 Reps -> 15Kg x 12 Reps -> 12,5Kg x 12 Reps
17,5Kg x 12 Reps -> 15Kg x 12 Reps -> 12,5Kg x 12 Reps
Leg extensions * på grund af min hofte, kører jeg meget let ben træning de næste par uger.
15Kg x 12 Reps
15Kg x 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
25Kg x 15 Reps
25Kg x 15 Reps
30Kg x 15 Reps
16Kg x 12 Reps
16Kg x 12 Reps
16Kg x 12 Reps
16Kg x 12 Reps
16Kg x 12 Reps
16Kg x 12 Reps
16Kg x 12 Reps
Chinz
overhånd
8 Reps
7 Reps
6 Reps
underhånd
6 Reps
5 Reps
5 Reps
4 Reps
Yates Rows
57,5Kg x 12 Reps
57,5Kg x 12 Reps
57,5Kg x 12 Reps
57,5Kg x 12 Reps
57,5Kg x 12 Reps
57,5Kg x 12 Reps
57,5Kg x 12 Reps
Triceps 1 armed
8Kg x 12 Reps
8Kg x 12 Reps
8Kg x 12 Reps
8Kg x 12 Reps
8Kg x 12 Reps
8Kg x 12 Reps
8Kg x 12 Reps
Triceps pushdowns
17,5Kg x 12 Reps -> 15Kg x 12 Reps -> 12,5Kg x 12 Reps
17,5Kg x 12 Reps -> 15Kg x 12 Reps -> 12,5Kg x 12 Reps
17,5Kg x 12 Reps -> 15Kg x 12 Reps -> 12,5Kg x 12 Reps
Leg extensions * på grund af min hofte, kører jeg meget let ben træning de næste par uger.
15Kg x 12 Reps
15Kg x 15 Reps
20Kg x 15 Reps
20Kg x 15 Reps
25Kg x 15 Reps
25Kg x 15 Reps
30Kg 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
Flad Pres
26Kg x 8 Reps
26Kg x 8 Reps
26Kg x 8 Reps
26Kg x 8 Reps
26Kg x 8 Reps
26Kg x 8 Reps
26Kg x 8 Reps
Face pulls
32,5Kg x 15 Reps -> 27,5Kg x 15 Reps -> 22,5Kg x 15 Reps
32,5Kg x 15 Reps -> 27,5Kg x 15 Reps -> 22,5Kg x 15 Reps
32,5Kg x 15 Reps -> 27,5Kg x 15 Reps -> 22,5Kg x 15 Reps
Incline Cable Flyers
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
Mave
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
Læg i smith
45Kg x 10 Reps -> 40Kg x 10 Reps -> 35K x 10 Reps
40Kg x 10 Reps -> 35Kg x 10 Reps -> 30K x 10 Reps
35Kg x 10 Reps -> 30Kg x 10 Reps -> 25K x 10 Reps
26Kg x 8 Reps
26Kg x 8 Reps
26Kg x 8 Reps
26Kg x 8 Reps
26Kg x 8 Reps
26Kg x 8 Reps
26Kg x 8 Reps
Face pulls
32,5Kg x 15 Reps -> 27,5Kg x 15 Reps -> 22,5Kg x 15 Reps
32,5Kg x 15 Reps -> 27,5Kg x 15 Reps -> 22,5Kg x 15 Reps
32,5Kg x 15 Reps -> 27,5Kg x 15 Reps -> 22,5Kg x 15 Reps
Incline Cable Flyers
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
Mave
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
Læg i smith
45Kg x 10 Reps -> 40Kg x 10 Reps -> 35K x 10 Reps
40Kg x 10 Reps -> 35Kg x 10 Reps -> 30K x 10 Reps
35Kg x 10 Reps -> 30Kg x 10 Reps -> 25K 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
Deadlift Me
90Kg x 15 Singler 1-2min pauser
Lateral hanging
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
Pushdowns
22,5Kg x 15 Reps
22,5Kg x 15 Reps
22,5Kg x 15 Reps
22,5Kg x 15 Reps
22,5Kg x 15 Reps
22,5Kg x 15 Reps
22,5Kg x 15 Reps
Pull Downs
62,5Kg x 8 Reps -> 47,5Kg x 8 Reps -> 32,5Kg x 8 Reps
62,5Kg x 8 Reps -> 47,5Kg x 8 Reps -> 32,5Kg x 8 Reps
62,5Kg x 8 Reps -> 47,5Kg x 8 Reps -> 32,5Kg x 8 Reps
Tri extension
6Kg x 12 Reps
6Kg x 12 Reps
6Kg x 12 Reps
6Kg x 12 Reps
6Kg x 12 Reps
6Kg x 12 Reps
6Kg x 12 Reps
90Kg x 15 Singler 1-2min pauser
Lateral hanging
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
Pushdowns
22,5Kg x 15 Reps
22,5Kg x 15 Reps
22,5Kg x 15 Reps
22,5Kg x 15 Reps
22,5Kg x 15 Reps
22,5Kg x 15 Reps
22,5Kg x 15 Reps
Pull Downs
62,5Kg x 8 Reps -> 47,5Kg x 8 Reps -> 32,5Kg x 8 Reps
62,5Kg x 8 Reps -> 47,5Kg x 8 Reps -> 32,5Kg x 8 Reps
62,5Kg x 8 Reps -> 47,5Kg x 8 Reps -> 32,5Kg x 8 Reps
Tri extension
6Kg x 12 Reps
6Kg x 12 Reps
6Kg x 12 Reps
6Kg x 12 Reps
6Kg x 12 Reps
6Kg x 12 Reps
6Kg 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
Biceps
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
Leg Curl
25Kg x 15 Reps
25Kg x 15 Reps
25Kg x 15 Reps
25Kg x 15 Reps
25Kg x 15 Reps
25Kg x 15 Reps
25Kg x 15 Reps
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
9Kg x 10 Reps
Mave
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
12Kg x 15 Reps
Leg Curl
25Kg x 15 Reps
25Kg x 15 Reps
25Kg x 15 Reps
25Kg x 15 Reps
25Kg x 15 Reps
25Kg x 15 Reps
25Kg x 15 Reps
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
9Kg x 10 Reps
Mave
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 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 Dumbbel Pres
28Kg x 9 Reps
28Kg x 8 Reps
BænkPres
50Kg x 10 Reps
60Kg x 10 Reps
70Kg x 5 Reps
70Kg x 5 Reps
60Kg x 8 Reps
DE Deads
82,5Kg x 15 Singler 30sec pauser
Incline Cable Flyers
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
Læg i benpres
150Kg x 15 Reps
150Kg x 15 Reps
150Kg x 15 Reps
150Kg x 15 Reps
150Kg x 15 Reps
150Kg x 15 Reps
150Kg x 15 Reps
Facepulls
40Kg x 15 Reps
40Kg x 15 Reps
40Kg x 15 Reps
40Kg x 15 Reps
40Kg x 15 Reps
40Kg x 15 Reps
40Kg x 15 Reps
28Kg x 9 Reps
28Kg x 8 Reps
BænkPres
50Kg x 10 Reps
60Kg x 10 Reps
70Kg x 5 Reps
70Kg x 5 Reps
60Kg x 8 Reps
DE Deads
82,5Kg x 15 Singler 30sec pauser
Incline Cable Flyers
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
Læg i benpres
150Kg x 15 Reps
150Kg x 15 Reps
150Kg x 15 Reps
150Kg x 15 Reps
150Kg x 15 Reps
150Kg x 15 Reps
150Kg x 15 Reps
Facepulls
40Kg x 15 Reps
40Kg x 15 Reps
40Kg x 15 Reps
40Kg x 15 Reps
40Kg x 15 Reps
40Kg x 15 Reps
40Kg 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
Skulder Pres
16Kg x 8 Reps
16Kg x 10 Reps
18Kg x 8 Reps
18Kg x 8 Reps
18Kg x 8 Reps
18Kg x 8 Reps
18Kg x 8 Reps
Chins skiftevis over/under
Overhånd
6-5-4
underhånd
8-7-6-6
Yates Rows * ikke helt sikker på kg da jeg var i fitness world og træne.
60Kg x 12 Reps
60Kg x 12 Reps
60Kg x 12 Reps
60Kg x 12 Reps
60Kg x 12 Reps
60Kg x 12 Reps
60Kg x 12 Reps
Triceps Pushdowns * ville gerne have skrevet vægt men kom op på "65 fitness world kg"
en masse sæt noget der ligner 10+
16Kg x 8 Reps
16Kg x 10 Reps
18Kg x 8 Reps
18Kg x 8 Reps
18Kg x 8 Reps
18Kg x 8 Reps
18Kg x 8 Reps
Chins skiftevis over/under
Overhånd
6-5-4
underhånd
8-7-6-6
Yates Rows * ikke helt sikker på kg da jeg var i fitness world og træne.
60Kg x 12 Reps
60Kg x 12 Reps
60Kg x 12 Reps
60Kg x 12 Reps
60Kg x 12 Reps
60Kg x 12 Reps
60Kg x 12 Reps
Triceps Pushdowns * ville gerne have skrevet vægt men kom op på "65 fitness world kg"
en masse sæt noget der ligner 10+
-
- 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
Bænk Pres * med Stop på hver rep
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
Face pulls
35Kg x 15 Reps -> 30Kg x 15 Reps -> 25Kg x 15 Reps
35Kg x 15 Reps -> 30Kg x 15 Reps -> 25Kg x 15 Reps
35Kg x 15 Reps -> 30Kg x 15 Reps -> 25Kg x 15 Reps
Incline Cable Fleyrs
20Kg x 10 reps
20Kg x 10 reps
20Kg x 10 reps
20Kg x 10 reps
20Kg x 10 reps
20Kg x 10 reps
20Kg x 10 reps
Mave
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
2 sæt planke af 1 min
Læg i smith
45Kg x 10 Reps -> 40kg x 10 Reps -> 35Kg x 10 Reps
40Kg x 10 Reps -> 35Kg x 10 Reps -> 30Kg x 10 Reps
35Kg x 10 Reps -> 30Kg x 10 Reps -> 25Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
Face pulls
35Kg x 15 Reps -> 30Kg x 15 Reps -> 25Kg x 15 Reps
35Kg x 15 Reps -> 30Kg x 15 Reps -> 25Kg x 15 Reps
35Kg x 15 Reps -> 30Kg x 15 Reps -> 25Kg x 15 Reps
Incline Cable Fleyrs
20Kg x 10 reps
20Kg x 10 reps
20Kg x 10 reps
20Kg x 10 reps
20Kg x 10 reps
20Kg x 10 reps
20Kg x 10 reps
Mave
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
2 sæt planke af 1 min
Læg i smith
45Kg x 10 Reps -> 40kg x 10 Reps -> 35Kg x 10 Reps
40Kg x 10 Reps -> 35Kg x 10 Reps -> 30Kg x 10 Reps
35Kg x 10 Reps -> 30Kg x 10 Reps -> 25Kg 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
ME deads
105Kg x 10 Singler 2-3 mins pauser
Laterals Hanings
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
Pushdowns
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
pull downs
underhånds 60Kg x 8 Reps -> 45Kg x 8 Reps -> 30Kg x 8 Reps
Bredt Neutral grip 60Kg x 8 Reps -> 45Kg x 8 Reps -> 30Kg x 8 Reps
smalt overhånds 60Kg x 8 Reps -> 45Kg x 8 Reps -> 30Kg x 8 Reps
Tri ex 1 armed
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
105Kg x 10 Singler 2-3 mins pauser
Laterals Hanings
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
9Kg x 10 Reps
Pushdowns
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
25Kg x 8 Reps
pull downs
underhånds 60Kg x 8 Reps -> 45Kg x 8 Reps -> 30Kg x 8 Reps
Bredt Neutral grip 60Kg x 8 Reps -> 45Kg x 8 Reps -> 30Kg x 8 Reps
smalt overhånds 60Kg x 8 Reps -> 45Kg x 8 Reps -> 30Kg x 8 Reps
Tri ex 1 armed
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg x 12 Reps
7Kg 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
Bænk Pres
70Kg x 9 Reps
70Kg x 8 Reps
??
5 sæt mere jeg ikke har fået skrevet ned
De deads
82,5Kg x 15 Singler 30sek pauser
Incline Cable Flyer
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
Læg i benpres
160Kg x 12 Reps
160Kg x 12 Reps
160Kg x 12 Reps
160Kg x 12 Reps
160Kg x 12 Reps
160Kg x 12 Reps
160Kg x 12 Reps
Face pulls
42,5Kg x 15 Reps
42,5Kg x 15 Reps
42,5Kg x 15 Reps
42,5Kg x 15 Reps
42,5Kg x 15 Reps
42,5Kg x 15 Reps
42,5Kg x 15 Reps
70Kg x 9 Reps
70Kg x 8 Reps
??
5 sæt mere jeg ikke har fået skrevet ned
De deads
82,5Kg x 15 Singler 30sek pauser
Incline Cable Flyer
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
Læg i benpres
160Kg x 12 Reps
160Kg x 12 Reps
160Kg x 12 Reps
160Kg x 12 Reps
160Kg x 12 Reps
160Kg x 12 Reps
160Kg x 12 Reps
Face pulls
42,5Kg x 15 Reps
42,5Kg x 15 Reps
42,5Kg x 15 Reps
42,5Kg x 15 Reps
42,5Kg x 15 Reps
42,5Kg x 15 Reps
42,5Kg 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
Biceps curls
14Kg x 10 Reps
14Kg x 10 Reps
14Kg x 10 Reps
14Kg x 10 Reps
14Kg x 10 Reps
14Kg x 10 Reps
14Kg x 10 Reps
Hammer curls
12,5Kg x 10 Reps
12,5Kg x 10 Reps
12,5Kg x 10 Reps
Leg curls
27,5Kg x 15 Reps
27,5Kg x 15 Reps
27,5Kg x 15 Reps
27,5Kg x 15 Reps
27,5Kg x 15 Reps
27,5Kg x 15 Reps
27,5Kg x 13 Reps
Laterals Hanging
9Kg x 12 Reps
9Kg x 12 Reps
9Kg x 12 Reps
9Kg x 12 Reps
9Kg x 12 Reps
9Kg x 12 Reps
9Kg x 12 Reps
Mave
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
14Kg x 10 Reps
14Kg x 10 Reps
14Kg x 10 Reps
14Kg x 10 Reps
14Kg x 10 Reps
14Kg x 10 Reps
14Kg x 10 Reps
Hammer curls
12,5Kg x 10 Reps
12,5Kg x 10 Reps
12,5Kg x 10 Reps
Leg curls
27,5Kg x 15 Reps
27,5Kg x 15 Reps
27,5Kg x 15 Reps
27,5Kg x 15 Reps
27,5Kg x 15 Reps
27,5Kg x 15 Reps
27,5Kg x 13 Reps
Laterals Hanging
9Kg x 12 Reps
9Kg x 12 Reps
9Kg x 12 Reps
9Kg x 12 Reps
9Kg x 12 Reps
9Kg x 12 Reps
9Kg x 12 Reps
Mave
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 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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