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Hej legend.

Hmm ved det faktisk ikke rigtig..
Har ingen planer om at stille op..

Vil egentlig bare træne for at opnå den fysik jeg drømmer om..
 
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i dag var det arme og nakke:

Triceps:

one arm pushdown, kombo med one arm pushdown underhånd:
5 - 15reps, - 5 - 15reps.
7.5 - 12reps, - 7.5 - 12reps.
10 - 12reps, - 10 - 12reps.
12.5 - 10reps, - 12.5 - 10reps.
15 - 8reps, - 15 - 8reps.

triceps pushdown, kombo med rope pushdown:
20kg - 15repes, - 15kg - 15reps.
30kg - 12reps, - 20kg - 12reps.
40kg - 12reps, - 25kg - 12reps.
50kg - 10reps, - 25kg - 10reps.
55kg - 8reps, - 25kg - 8reps.

one arm dumbell extension:
12kg - 15reps.
12kg - 15reps.
14kg - 12reps.
14kg - 12reps.
16kg - 10reps.
16kg - 10reps.


biceps:
one arm cabel curl oppe fra:
15 - 10reps.
15 - 10reps.
17.5 - 10reps.
17.5 - 10reps.
20 - 8reps.
20 - 8reps.

dumebll curl, kombo med dumbell hammer curl:
12kg - 15reps, - 12kg - 15reps.
12kg - 15reps, - 12kg - 15reps.
14kg - 12reps, - 14kg - 12reps.
14kg - 12reps, - 14kg - 12reps.
16kg - 10reps, - 16kg - 10reps.
18kg - 8reps, - 18kg - 8reps.
22kg - 6reps, - 22kg - 6reps.

overhånds curls i smith:
30kg - 10reps.
30kg - 10reps.
40kg - 10reps.
40kg - 10reps.
40kg - 10reps.
40kg - 8reps.


Nakke:

shrugs i smith, kombo med dumbell shrugs:
80kg - 20reps, - 32kg - 15reps.
80kg - 20reps, - 32kg - 15reps.
80kg - 20reps, - 32kg - 15reps.
80kg - 20reps, - 32kg - 15reps.
100kg - 15reps, - 40kg - 12reps.
100kg - 15reps, - 40kg - 12reps.
100kg - 15reps, - 40kg - 12reps.
 
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i dag var det ryg:

seated highr rows underhånd:
20kg - 20reps.
40kg - 15reps.
60kg - 12reps.
70kg - 10reps.
70kg - 10reps.
70kg - 8reps.

chest suported t-bar rows:
20kg - 15reps.
30kg - 12reps.
30kg - 10reps.
30kg - 10reps.
30kg - 10reps.

seated rows v-håndtag:
40kg - 15reps.
50kg - 12reps.
60kg - 10reps.
60kg - 10reps.
70kg - 8reps.
70kg - 8reps.

seated rows underhånd:
40kg - 12reps.
50kg - 12reps.
60kg - 10reps.
70kg - 10reps.
70kg - 8reps.

wide grip pulldowns:
40kg - 15reps.
50kg - 12reps.
60kg - 10reps.
70kg - 8reps.
80kg - 8reps.

pulldowns v-håndtag:
40kg - 10reps.
50kg - 10reps.
60kg - 10reps.
70kg - 8reps.
80kg - 8reps.

hammer pulldowns:
90 - 10reps.
110 - 10reps.
130 - 10reps.
130 - 10reps.
150 - 8reps.
 
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i dag var det arme:

Triceps, biceps:

one arm pushdown, kombo med one arm pushdown underhånd, dumbell curls/DB hammer curls:
10kg - 15reps, - 10kg - 15reps. - 12kg - 12reps, - 12kg - 12reps.
12kg - 12reps, - 1kg2 - 12reps. - 14kg - 12reps, - 14kg - 12reps.
15kg - 10reps, - 15kg - 10reps. - 16kg - 10reps, - 16kg - 10reps.
17kg- 8reps, - 15kg - 8reps. - 18kg - 8reps, - 18kg - 8reps.
20kg - 6reps, - 15kg - 8reps. - 20kg - 6reps, - 20kg - 6reps.

triceps pushdown, kombo med rope pushdown, cable curl oppe fra:
20kg - 12reps, - 15kg - 12reps. - 12kg - 12reps.
25kg - 12reps, - 20kg - 12reps. - 15kg - 12reps.
30kg - 12reps, - 20kg - 12reps. - 17kg - 10reps.
40kg - 12reps, - 25kg - 10reps. - 20kg - 10reps.
45kg - 10reps, - 30kg - 8reps. - 25kg - 8reps.
50kg - 8reps, - 30kg - 8reps. - 25kg - 8reps.

det var dagens træning .
 
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i dag var det skuldre og nakke:

Skulder pres i smith, kombo med med cabel lateral raise:
30kg - 20reps, - 5 - 10reps.
40kg - 15reps, - 5 - 10reps.
50kg - 12reps, - 5 - 10reps.
60kg - 12reps, - 5 - 10reps.
70kg - 10reps, - 5 - 10reps.
70kg - 8reps, - 5 - 10reps.
70kg - 8reps, - 5 - 10reps.

bag skulder med håndvægte liggende på bænk
12kg - 10reps.
12kg - 10reps.
12kg - 10reps.
12kg - 10reps.
12kg - 10reps.
12kg - 10reps.

one arm dumbell lateral raise:
12kg - 10reps.
12kg - 10reps.
14kg - 8reps.
14kg - 8reps.
16kg - 8reps.
16kg - 8reps.

skulder pres bag nakken i smith:
30kg - 10reps.
40kg - 10reps.
50kg - 10reps.
60kg - 8reps.
50kg - 10reps.
40kg - 10reps.


Nakke:

shrugs i smith, kombo med upright rows i kabel:
100kg - 15reps, - 20kg - 15reps.
100kg - 15reps, - 25kg - 15reps.
100kg - 15reps, - 30kg - 12reps.
100kg - 15reps, - 30kg - 12reps.
100kg - 12reps, - 30kg - 12reps.
100kg - 10reps, - 30kg - 10reps.

det var dagens træning :)
 
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i torsdags trænede jeg ryg. den træning ligner meget den fra sidste gang af.

idag var det bryst:

Pres i maskine:
30kg - 20reps.
40kg - 15reps.
50kg -12reps.
60kg -10reps.
70kg - 10reps.
80kg - 10reps.
90kg - 8reps.

hammer pres i maskine:
30Kg - 15reps.
40kg - 12reps.
50kg - 10reps.
60kg - 10reps.
70kg - 10reps.
80kg - 8reps.
70kg - 8reps.
60kg - 8reps.
50kg - 8reps.
40kg - 8reps.
30kg - 8reps.

incline bænkpres, kombo med cabel fflyes oppe fra og til foran hovedet:
50kg - 12reps, - 10 - 10reps.
50kg - 12reps, - 12 - 10reps.
50kg - 12reps, - 15 - 10reps.
50kg - 12reps, - 15 - 10reps.
50kg - 12reps, - 15 - 8reps.
50kg - 12reps, - 15 - 8reps.
50kg - 12reps, - 15 - 8reps.

incline pres i smith:
50kg - 12reps.
60kg - 12reps.
70kg - 10reps.
80kg - 10reps.
80kg - 8reps.
80kg - 8reps.
80kg - 6reps.

cable flyes oppe fra og ned til skridtet:
7.5 - 12reps.
10 - 12reps.
12 - 10reps.
15 - 10reps.
17.5 - 8reps.
20 - 8reps.

det var dagens træning..
 
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i dag var det de berygtede guns..

Triceps:

one arm pushdown, kombo med one arm pushdown underhånd:
5 - 15reps, - 5 - 15reps.
7.5 - 15reps, - 7.5 - 15reps.
10 - 12reps, - 10 - 12reps.
12 - 10reps, - 12 - 10reps.
15 - 8reps, - 15 - 8reps.

triceps pushdown, kombo med one arm rope pushdown:
20kg - 15reps, - 10kg - 10reps.
25kg - 15reps, - 15kg - 10reps.
30kg - 15reps, - 15kg .- 10reps.
35kg - 15reps, - 15kg - 10reps.
40kg - 12reps, - 15kg - 10reps.
45kg - 12reps, - 15kg - 10reps.
50kg - 8reps, - 15kg - 8reps.

dumbell triceps extension:
12kg - 12reps..
12kg - 12reps.
14kg - 12reps.
14kg - 12reps.
16kg - 10reps.
16kg - 10reps.
18kg - 8reps.
18kg - 8reps.


Biceps:

dumbell curls, kombo med dumbell hammer curls:
12kg - 10reps, - 12kg - 10reps.
12kg - 10reps, - 12kg - 10reps.
14kg - 10reps, - 14kg - 10reps.
14kg - 10reps, - 14kg - 10reps.
16kg - 8reps, - 16kg - 8reps.
18kg - 8reps, - 18kg - 8reps.
20kg - 6reps, - 20kg - 6reps.

dumbell curl kørt med armen hvilende på låret.
18kg - 8reps, - 16kg - 8reps, - 14kg - 8reps. - 12kg - 8reps, - 10kg - 8reps, - 8kg - 8reps.
8kg - 12reps, - 10kg - 10reps, - 12kg - 8reps, - 14kg - 8reps, - 16kg - 6reps, - 18kg - 6reps.

Nakke:
barbell shrugs i smith, kombo med dumbell shrugs:
120kg - 15reps, - 40kg - 10reps.
120kg - 15reps, - 40kg - 10reps.
120kg - 15reps, - 40kg - 10reps.
120kg - 15reps, - 40kg - 10reps.
120kg - 15reps, - 40kg - 10reps.

det var dagens træning
 
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i dag var det delts:

Skulder pres i smith, kombo med one arm cabel lateral raise:
50kg - 15reps, - 5 - 10reps.
50kg - 15reps, - 5 - 10reps.
70kg - 12reps, - 7.5 - 10reps.
70kg - 12reps, - 7.5 - 10reps.
70kg - 10reps, - 7.5 - 10reps.
80kg - 8reps, - 7.5 - 10reps.

bag skulder liggende på bænk med dumbells:
12kg - 12reps.
12kg - 12reps.
12kg - 12reps.
12kg - 12reps.
12kg - 12reps.
12kg - 12reps.

one arm dumbell lateral raise:
12kg - 10reps.
12kg - 10reps.
14kg - 10reps.
14kg - 10reps.
16kg - 10reps.
16kg - 10reps, - 14kg - 8reps, - 12kg - 8reps.

skulder pres bag nakken i smith:
40kg - 10reps.
40kg - 10reps.
50kg - 10reps.
50kg - 10reps.
60kg - 8reps.
60kg - 8reps.

det var det :D
 
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Hey. Ingen frie vægte ? ;)
 
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hej dikal.. jo jeg bruger skam frie vægte.. ikke for at være flabet men kan du ikke se det ? :)


I dag var det ryg:

wide grip pulldown:
30kg - 20reps.
40kg - 15reps.
50kg - 15reps.
60kg - 12reps.
70kg - 12reps.
80kg - 10reps.
90kg - 8reps.


seated high rows underhånd:
40kg - 20reps.
40kg - 20reps.
60kg - 15reps.
60kg - 12reps.
70kg - 10rep
70kg - 8reps.

chest supported t-bar row:
20kg - 20reps.
20kg - 20reps.
30kg - 15reps.
30kg - 15reps.
40kg - 12reps
40kg - 10reps.
40kg - 8reps.

seated cable row v-håndtag:
30kg - 20reps.
40kg - 15reps.
50kg - 12reps.
60kg - 10reps.
70kg - 8reps.
80kg - 6reps.

seated cable row underhånd:
30kg - 20reps.
40kg - 15reps.
50kg - 12reps.
60kg - 12reps.
70kg - 10reps.
80kg - 8reps.

pulldown v-håndtag:
30kg - 15reps.
40kg - 12reps.
50kg - 10reps.
60kg - 8reps.
70kg - 6reps.

alle øvelser bliver lavet med fuld rom :.
 
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i dag var det bryst_:

pres i maskine:
30kg - 20reps.
40kg - 20reps.
50kg - 15reps.
60kg - 12reps.
70kg - 10reps.
80kg - 8reps.
70kg - 8reps.
60kg - 10reps.
50kg - 10reps.
40kg - 12reps.

hammer pres i maskine:
30kg - 20reps.
40kg - 15reps.
50kg - 12reps.
60kg - 10reps.
70kg- 8reps.
80kg - 6reps.
70kg - 8reps.
60kg - 10reps.
50kg - 10reps.
40kg - 12reps.

incline bænkpres, kombo med incline dumbell flyes:
50kg - 15reps, - 12kg - 12reps.
50kg - 15reps, - 14kg - 12reps.
50kg - 15reps, - 16kg - 12reps.
50kg - 15reps, - 18kg - 10reps.
50kg - 12reps, - 18kg - 10reps.
50kg - 12reps, - 18kg - 10reps.


incline pres i smith:
50kg - 12reps.
60kg - 12reps.
70kg - 10reps.
80kg - 8reps.
90kg - 6reps.

det var dagens træning
 
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HEJ ! .

Nu vil jeg prøve at starte min logbog igen..

jeg har haft 2 års total pause fra træning, og er startet igen.
har trænet 6 måneder ind til nu.

det er sket så åndssvagt meget i mit liv.
flyttet for 5 gang med min kæreste på 2 år nu.
og en ny behandlingsdom på 5 år .
der er dog gået 1 år nu, så 4 år tilbage.. pisse fedt hehe.

men nå, min plan er at stille op (igen igen), men denne gang kan jeg mærke det bliver til noget..
har en hel ny brændene motivation for at nu skal det være..
jeg har så meget fornyet energi, og virkelige blod på tanden som aldrig før.

planene er at stille op i bodybuilding -80 -90 .
men nu må vi se, ingen faste planer eller noget, tager det lidt som det kommer.
men hvis jeg skal være realistisk så nok en af de 2 klasser.
men har ikke travlt, så stille og roligt :D.


----- trænings update kommer senere på dagen ! .
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Følger med her fed form :-)
pump it ! pump it up!
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pumpfmaster - du skal være meget velkommen >! :)

dagens træning Guns:

Biceps:

standing dumbel curls:
10 kg - 20 reps.
15 kg - 15 reps.
17.5 kg - 12 reps.
20 kg - 10 reps.
22.5 kg - 10 reps.
25 kg - 8 reps.

one arm dumbell curl på preacher:
10 kg - 15 reps.
15 kg - 12 reps.
17.5 kg - 10 reps.
20 kg - 8 reps.
22.5 kg - 7 reps.

standing curl med ez-bar - 3 forskellige greb - inderst, midterst og yderst:
*inderst - 30 kg - 6 reps - 6 sek pause - *midterst - 30 kg - 6 reps - 6 sek pause - *yderst - 30 kg - 6 reps.

*yderst - 40 kg - 6 reps - 6 sek pause - *midterst - 40 kg - 6 reps - 6 sek pause - *inderst- 40 kg - 6 reps.

*inderst - 50 kg - 6 reps - 6 sek pause - *midterst - 50 kg - 6 reps - 6 sek pause - *yderst - 50 kg - 6 reps.

one arm cable curl vandret:
4 - 15 reps.
6 - 12 reps.
8 - 10 reps.
10 - 8 reps.
12 - 6 reps.

cable curl med reb:
6 - 15 reps.
9 - 12 reps.
12 - 10 reps.
15 - 8 reps.
17 - 6 reps.
9 - 10 reps.


Triceps:

dumbell triceps extension liggende flat på bænk - 2 greb - hammer greb og underhånds greb:
10 kg - 16 reps - 5 sek pause - 10 kg - 16 reps.

12.5 kg - 14 reps - 5 sek pause - 12.5 kg - 14 reps.

15 kg - 12 reps - 5 sek pause - 15 kg - 10 reps.

17.5 kg - 10 reps - 5 sek pause - 17.5 kg - 8 reps.

20 kg - 8 reps - 5 sek pause - 20 kg - 6 reps.

one arm cable triceps pushdown - 2 greb - overhånd og underhånd:
3 - 12 reps - 3 - 12 reps.
5 - 10 reps - 5 - 10 reps.
7 - 10 reps - 7 - 10 reps.
9 - 8 reps - 9 - 7 reps.


barbell fransk pres liggende lidt skrå på bænk - 2 greb - inderst og yderst:
*inderst - 30 kg - 15 reps - 6 sek pause - *yderst - 30 kg - 15 reps.

*yderst - 40 kg - 12 reps - 6 sek pause - *inderst - 40 kg - 12 reps.

*inderst - 50 kg - 10 reps - 6 sek pause - *yderst - 50 kg - 10 reps.

*yderst - 60 kg - 8 reps - 6 sek pause - *inderst - 60 kg - 7 reps.


Close grip bench - diamond pushups:
65 kg - 15 reps - mig - 15 reps.
65 kg - 13 reps - mig - 15 reps.
65 kg - 10 reps - mig - 12 reps.
65 kg - 8 reps - mig - 12 reps.


Triceps pushdown A-håndtag:
6 - 15 reps.
9 - 12 reps.
12 - 10 reps.
15 - 8 reps.
17 - 6 reps.

Det var dagens træning.
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whats up !!! .

skriver lige begge træninger den fra i går og den fra i dag :) .

I går var det lår :

benpres - benspark - bliver kørt lige efter hinanden - FULD rom på benpres - Spænder igennem ved hver rep. i benspark:
50 - 25 reps - 30 - 20 reps.
90 - 20 reps - 45 - 15 reps.
130 - 16 reps - 55 - 13 reps.
170 - 14 reps - 65 - 12 reps.
210 - 12 reps - 70 - 10reps.
250 - 12 reps - 70 - 10 reps.
280 - 10 reps - 70 - 8 reps.


Inderlårs maskine:
30 - 25 reps.
40 - 20 reps.
55 - 16 reps.
70 - 14 reps.
80 - 12 reps.
90 - 12 reps.
110 - 10 reps.

hofte/yderlårs maskine:
30 - 25 reps.
40 - 20 reps.
55 - 15 reps.
70 - 13 reps.
80 - 10 reps.
90 - 10 reps.
110 - 8 reps.

Back squat - front squat - bliver kørt lige efter hinanden - I smith stativ - helt ned og røre med røven HVER gang:
40 kg - 15 reps - 40 kg - 12 reps.
40 kg - 15 reps - 40 kg - 12 reps.
50 kg - 15 reps - 50 kg - 12 reps.
50 kg - 12 reps - 50 kg - 10 reps.
60 kg - 10 reps - 60 kg - 8 reps.

Walking lunges - helt ned og røre med knæet HVER gang:
mig - 10 skridt på hvert ben.
mig - 10 skridt på hvert ben.
mig - 10 skridt på hvert ben.

Benspark - spænder igennem ved HVER rep:
30 - 15 reps.
40 - 14reps.
50 - 12 reps.
60 - 10 reps.
70 - 8 reps.
30 - 12 reps.

Det var bentræning for i går ! :).

I dag var det bryst :

incline dumbell pres - incline dumbell flyes - lige efter hinanden:
12.5 kg - 25 reps - 10 kg - 20 reps.
15 kg - 20 reps - 10 kg - 20 reps.
20 kg - 15 reps - 10 kg - 20 reps.
25 kg - 14 reps - 10 kg - 16 reps.
30 kg - 14 reps - 10 kg - 14 reps.
37.5 kg - 12 reps.
40 kg - 10 reps.
40 kg - 8 reps.

flat dumbell pres:
15 kg - 16 reps.
20 kg - 14 reps.
25 kg - 14 reps.
30 kg - 12 reps.
37.5 kg - 10 reps.
40 kg - 8 reps.

flyes i siddende maskine:
35 - 20 reps.
50 - 16 reps.
75 - 12 reps.
90 - 10 reps.
100 - 8 reps.
130 - 6 reps.

incline pres i maskine:
50 - 15 reps.
60 - 14 reps.
70 - 12 reps.
90 - 10 reps.
110 - 8 reps.
130 - 6 reps.

det var det for bryst - ( lidt hurtig bryst træning, havde lidt travlt :D )
 
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I dag var det lår..
eller det skulle det egentlig have været men fik sgu ikke trænet færdig i dag..
så lår får ordentlig tæsk i morgen..
men her er det jeg nåede :

Benpres - benspark - lige efter hinanden - fuld rom på benpres - spænder igennem ved hver rep i benspark:
70 - 25 reps - 30 - 30 reps.
90 - 25 reps - 40 - 25 reps.
110 - 25 reps - 50 - 20 reps.
130 - 20 reps - 60 - 15 reps.
170 - 15 reps - 70 - 12 reps.
210 - 13 reps - 80 - 10 reps.
240 - 12 reps - 90 - 8 reps.
270 - 10 reps - 90 - 6 reps.
300 - 8 reps - 30 - 20 reps.
320 - 6 reps - 30 - 15 reps.

det var det eneste jeg nåede i dag, men i morgen får den fuld bentræning !! -

http://www.youtube.com/watch?v=4FoHd8dOPzc
 
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... Yeaaaa buddy..

i dag blev det så ikke lår alligevel, men ANIMAL BACK :D

super wide grip lat pulldown:
4 - 25 reps.
7 - 20 reps
10 - 15 reps.
13 - 12 reps.
15 - 8 reps.
15 - 7 reps.
13 - 10 reps.

parallel wide grip lat pulldown:
5 - 25 reps.
7 - 20 reps.
9 - 16 reps.
11 - 12 reps.
13 - 10 reps.
15 - 8 reps.
15 - 6 reps.
13 - 8 reps.

V-håndtag lat pulldown:
5 - 20 reps.
8 - 15 reps.
11 - 12 reps.
13 - 10 reps.
15 - 8 reps.
11 - 10 reps.
13 - 8 reps.
15 - 6 reps.

Dumbell rows - liggende incline på maven - 2 greb - overhånd og normal dumbell row greb - kørt lige efter hinanden:
10 kg - 20 reps - 10 kg - 20 reps.
15 kg - 16 reps - 15 kg - 16 reps.
20kg - 12 reps - 20 kg - 10 reps.
25 kg - 10 reps - 25 kg - 8 reps.
30 kg - 8 reps - 30 kg - 6 reps.

one arm dumbell row:
15 kg - 20 reps,
20 kg - 15 reps.
25 kg - 12 reps.
30 kg - 10 reps.
37.5 kg - 8 reps.
40 kg - 6 reps.

barbell row - i smith - 2 greb - overhånd og underhånd - kørt lige efter hinanden - spænder igennem ved HVER rep:
30 kg - 12 reps - 30 kg - 12 reps.
40 kg - 12 reps - 40 kg - 12 reps.
50 kg - 10 reps - 50 kg - 10reps.
60 kg - 8 reps - 60 kg - 8 reps.

rows i maskine - 2 greb - øverst og længere nede - kørt lige efter hinanden:
30 - 15 reps - 30 - 15 reps.
50 - 12 reps - 50 - 12 reps.
70 - 10 reps - 70 - 10 reps.
90 - 8 reps - 90 - 8 reps.
110 - 6 reps - 110 - 6 reps.

lat pullover med reb i kabel tårn - spænder igennem ved HVER rep:
4 - 20 reps.
7 - 15 reps.
9 - 12 reps.
11 - 10 reps.
13 - 8 reps.
11 - 8 reps.
9 - 10 reps.

Det var dagens ryg træning...
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yep yep..
idag var det skuldre, nakke og læg:

Skuldre :

seated dumbell skulder pres - standing one arm dumbell lateral raise - kørt lige efter hinanden :
10 kg - 25 reps - 7 kg - 10 reps.
15 kg - 20 reps - 7 kg - 10 reps.
20 kg - 15 reps - 8 kg - 10 reps.
25 kg - 13 reps - 8 kg - 10 reps.
30 kg - 10 reps - 10 kg - 8 reps.
37.5 kg - 8 reps - 10 kg - 8 reps.
40 kg - 6 reps - 10 kg - 8 reps.

Bagskulder liggende incline på bænk med håndvægte - bagskulder maskine - kørt lige efter hinanden:
10 kg - 15 reps - 30 - 15 reps.
10 kg - 15 reps - 50 - 15 reps.
10 kg - 15 reps - 70 - 12 reps.
10 kg - 13 reps - 90 - 10 reps.
10 kg - 10 reps - 110 - 8 reps.
10 kg - 8 reps - 110 - 6 reps.

Stående barbell skulder pres :
45 kg - 15 reps.
55 kg - 12 reps.
65 kg - 10 reps.
75 kg - 8 reps.
85 kg - 6 reps.

Stående dumbell front raise - 3 forskellige greb - 3 reps underhånd, 3 reps overhånd og 3 reps hammer greb:
10 kg - 9 reps.
10 kg - 9 reps.
10 kg - 9 reps.
12.5 kg - 9 reps.
12.5 kg - 9 reps.
15 kg - 9 reps.
15 kg - 9 reps.

stående dumbell lateral raise:
8 kg - 15 reps.
8 kg - 15 reps.
10 kg - 12 reps.
10 kg - 12 reps.
8 kg - 12 reps.
8 kg - 12 reps.
10 kg 8 reps.
10 kg - 8 reps.

skulder pres i maskine - 2 forskellige greb - close paralell greb og normal skulder pres greb - kørt lige efter hinanden:
50 - 10 reps - 50 - 10 reps.
70 - 10 reps - 70 - 10 reps.
90 - 10 reps - 90 - 10 reps.
110 - 10 reps - 110 - 10 reps.
130 - 8 reps - 130 - 8 reps.
150 - 6 reps- 150 - 6 reps.

Det var skulder træning.

Nakke:

Barbell shrugs - dumbell shrugs - upright barbell row - kørt lige efter hinanden:
55 kg - 20 reps - 15 kg - 20 reps - 35 kg - 10 reps.
70 kg - 20 reps - 20 kg - 15 reps - 35 kg - 10 reps.
90 kg - 15 reps - 30 kg - 12 reps - 35 kg - 10 reps.
110 kg - 12 reps - 40 kg - 10 reps - 35 kg - 8 reps.
130 kg - 12 reps - 40 kg - 8 reps - 35 kg - 8 reps.

det var nakke.

Læg:

standing calf raise i smith - standing calf raise på vægt skive, med håndvægte - kørt lige efter hinanden:
35 kg - 20 reps - mig+10 kg dumbells - 20 reps.
45 kg - 15 reps - mig+15 kg dumbells - 15 reps.
55 kg - 12 reps - mig+15 kg dumbells - 15 reps.
65 kg - 12 reps - mig+15 kg dumbells - 15 reps.
65 kg - 12 reps - mig+15 kg dumbells - 13 reps.
65 kg - 12 reps - mig+15 kg dumbells - 13 reps.
65 kg - 10 reps - mig+15 kg dumbells - 10 reps.

Det var dagens træning.. Mmh fuld smadder :D.
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tog lige disse 2 billeder her lidt hurtigt her til aften.
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Stiller du op til næste år?
Brugeravatar
 
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- Bænkpres: 147.50
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- Dødløft: 215.00
 
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Fistandantilus - nej det er jeg 100% sikker på at jeg ikke gør..
realistisk bud ville være 2016 :)
 
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...
I dag var det lår :

Benpres - benspark - kørt lige efter hinanden - fuld rom og spænd i HVER rep i benspark:
50 - 30 reps - 30 - 25 reps.
90 - 25 reps - 50 - 25 reps.
110 - 20 reps - 70 - 15 reps.
150 - 15 reps - 90 - 12 reps.
190 - 12 reps - 110 - 8 reps.
230 - 12 reps - 90 - 10 reps.
270 - 10 reps - 90 - 8 reps.
300 - 8 reps - 70 - 8 reps.
310 - 6 reps - 70 - 6 reps.

Inderlårs maskine:
30 - 30 reps.
50 - 25 reps.
70 - 20 reps.
90 - 15 reps.
110 - 12 reps.
130 - 10 reps.
110 - 10 reps.

Hofte/yderlårs maskine:
30 - 20 reps.
50 - 15 reps.
70 - 15 reps.
80 - 12 reps.
90 - 10 reps.
110 - 8 reps.
90 - 10 reps.
80 - 10 reps.
70 - 12 reps.

Squat i smith - back squat og front squat - kørt lige efter hinanden - HELT ned og røre i HVER rep:
40 kg - 15 reps - 40 - 12 reps.
40 kg - 15 reps - 40 - 12 reps.
60 kg - 12 reps - 60 - 10 reps.
60 kg - 10 reps - 60 - 8 reps.
70 kg - 8 reps - 60 kg - 6 reps.

Walking lunges - benspark - kørt lige efter hinanden - helt ned og røre med knæet HVER gang i walking lunges:
15 skridt på hvert ben - 30 - 15 reps.
15 skridt på hvert ben - 50 - 12 reps.
15 skridt på hvert ben - 70 - 10 reps.
15 skridt på hvert ben - 90 - 8 reps.
15 skridt på hvert ben - 110 - 6 reps.

Det var dagens lår træning...
cykel tur senere :) .
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.. YEAAAAA whats up !!??

Træningen fra i går : - GUNS :

Biceps:

one arm cabel curl - armen vandret:
2 - 20 reps.
4 - 16 reps.
6 - 12 reps.
8 - 10 reps.
9 - 8 reps.
8 - 10 reps.
6 - 10 reps.

cabel curl med reb:
4 - 20 reps.
6 - 16 reps.
8 - 14 reps.
10 - 12 reps.
12 - 10 reps.
13 - 8 reps.
12 - 8 reps.
10 - 10 reps.

cabel curl med lige stang:
6 - 14 reps.
8 - 12 reps.
10 - 10 reps.
12 - 8 reps.
14 - 6 reps.
12 - 6 reps.
10 - 8 reps.

One arm dumbell curl på preacher:
10 kg - 15 reps.
12.5 kg - 12 reps.
15 kg - 12 reps.
17.5 kg - 10 reps.
20 kg - 8 reps.
17.5 kg - 8 reps.

Stående curls med EZ-bar - 3 greb - inderst, midten og yderst:
*inderst - 20 kg - 6 reps - 5 sec pause - *midten - 20 kg - 6 reps - 5 sec pause - *yderst - 20 kg - 6 reps.

*yderst - 30 kg - 6 reps - 5 sec pause - *midten - 30 kg - 6 reps - 5 sec pause - *inderst - 30 kg - 6 reps.

*inderst - 40 kg - 6 reps - 5 sec pause - *midten - 40 kg - 6 reps - 5 sec pause - *yderst - 40 kg - 6 reps.

seated dumbell hammer curls:
15 kg - 12 reps.
17.5 kg - 10 reps.
20 kg - 8 reps.
17.5 kg - 8 reps.
15 kg - 10 reps.


Triceps:

Dumbell triceps extension liggende på bænk - 2 greb - normal triceps extension greb og underhånd - kørt lige efter hinanden:
10 kg - 15 reps - 10 kg - 15 reps.
12.5 kg - 15 reps - 12.5 kg - 15 reps.
15 kg - 12 reps - 15 kg - 10 reps.
17.5 kg - 10 reps - 10 kg - 13 reps.
20 kg - 8 reps - 12.5 kg - 10 reps.

cabel triceps pushdown A-håndtag:
4 - 15 reps.
6 - 15 reps.
8 - 15 reps.
10 - 12 reps.
12 - 10 reps.
14 - 8 reps.
15 - 6 reps.

fransk pres liggende en anelse incline på bænk - 2 greb - inderst og yderst - kørt lige efter hinanden:
*inderst - 30 kg - 12 reps - *yderst - 30 kg - 12 reps.
*yderst - 40 kg - 10 reps - *inderst - 40 kg - 10 reps.
*inderst - 50 kg - 8 reps - *yderst - 50 kg - 8 reps.

one arm cabel pushdown - 2 greb - overhånd og underhånd - kørt lige efter hinanden:
3 - 15 reps - 3 - 15 reps.
5 - 12 reps - 5 - 12 reps.
7 - 10 reps - 7 - 8 reps.
9 - 8 reps - 9 - 6 reps.
8 - 6 reps - 8 - 5 reps.

det var træningen fra i går.
skal op og træne senere i dag, så kommer dagens træning op :)
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så for satan så blev der trænet bryst:

incline dumbell pres:
10 kg - 30 reps.
15 kg - 25 reps.
20 kg - 16 reps.
25 kg - 12 reps.
30 kg - 12 reps.
40 kg - 10 reps.
40 kg - 8 reps.

flad bænk dumbell pres - barbell bænk pres - kørt lige efter hinanden:
15 kg - 14 reps - 45 kg - 15 reps.
20 kg - 12 reps - 65 kg - 12 reps.
25 kg - 12 reps - 85 kg - 10 reps.
30 kg - 10 reps - 85 kg - 8 reps.
37.5 kg - 8 reps - 85 kg - 6 reps.

seated flyes i maskine - cabel flyes oppe fra og kørt ned foran skridtet - kørt lige efter hinanden:
50 - 20 reps - 3 - 12 reps.
70 - 15 reps - 4 - 10 reps.
90 - 12 reps - 6 - 8 reps.
110 - 10 reps - 6 - 8 reps.
140 - 8 reps - 5 - 8 reps.
160 - 6 reps - 4 - 8 reps.

incline pres i maskine:
90 - 14 reps.
110 - 12 reps.
130 - 10 reps.
140 - 8 reps.
160 - 6 reps.
90 - 10 reps.
110 - 8 reps.

seated flyes i maskine:
30 - 20 reps - 40 - 16 reps - 50 - 14 reps - 60 - 12 reps - 30 - 14 reps - 40 - 10 reps.

det var det for bryst.. AINT NOTHING BUT A PEANUT ;)
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Så blev der trænet lår:

Benpres - benspark - kørt lige efter hinanden - fuld rom i begge - spænder igennem i hver rep i benspark:
70 - 25 reps - 30 - 30 reps.
100 - 20 reps - 50 - 25 reps.
130 - 16 reps - 70 - 20 reps.
170 - 14 reps - 90 - 15 reps.
210 - 12 reps - 110 - 10 reps.
250 - 10 reps - 110 - 8 reps.
290 - 8 reps - 90 - 10 reps.
320 - 8 reps - 90 - 8 reps.
350 - 6 reps - 70 - 10 reps.

inderlårs maskine:
50 - 30 reps.
70 - 25 reps.
90 - 20 reps.
110 - 15 reps.
130 - 12 reps.
150 - 10 reps.
130 - 8 reps.
110 - 10 reps.

Hofte/yderlårs maskine:
30 - 25 reps.
50 - 20 reps.
70 - 15 reps.
90 - 12 reps.
110 - 10 reps.
130 - 8 reps.
110 - 8 reps.
90 - 10 reps.

Squat i smith - back squat og front squat - kørt lige efter hinanden - helt ned og røre i hver rep:
40 kg - 14 reps - 40 - 10 reps.
40 kg - 14 reps - 40 - 10 reps.
60 kg - 10 reps - 60 - 10 reps.
60 kg - 10 reps - 60 - 8 reps.
70 kg - 8 reps - 60 kg - 6 reps.

walking lunges - benspark - kørt lige efter hinanden:
2 x 8 kg - 15 skridt på hvert ben - 30 - 15 reps.
2 x 8 kg - 15 skridt på hvert ben - 50 - 12 reps.
2 x 8 kg - 15 skridt på hvert ben - 70 - 12 reps.
- 90 - 10 reps.
- 110 - 8 reps.

det var dagens lår træning... skønt !! .
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...

i dag var det ryg:

Wide grip lat pulldown:
4 - 20 reps.
6 - 15 reps.
8 - 12 reps.
10 - 10 reps.
12 - 8 reps.
14 - 6 reps.
14- 6 reps.

close grip lat pulldown - medium paralell grip lat pullups - kørt lige efter hinanden:
4 - 15 reps - mig - 8 reps.
6 - 12 reps - mig - 8 reps.
8 - 12 reps - mig - 8 reps.
10 - 10 reps - mig - 6 reps.
12 - 8 reps - mig - 6 reps.
14 - 6 reps - mig - 6 reps.
12 - 6 reps - mig - 6 reps.

wide paralell grip lat pulldown:
5 - 15 reps.
7 - 12 reps.
9 - 12 reps.
11 - 10 reps.
13 - 8 reps.
14 - 8 reps.
15 - 6 reps.

wide grip lat pullups:
mig - 6 reps.
mig - 6 reps.
mig - 6 reps.

dumbell rows liggende incline på bænk:
12.5 kg - 15 reps.
15 kg - 12 reps.
17.5 kg - 12 reps.
20 kg - 10 reps.
25 kg - 8 reps.
25 kg - 8 reps.
25 kg - 6 reps.

One arm dumbell row - stående:
15 kg - 12 reps.
20 kg - 12 reps.
25 kg - 12 reps.
30 kg - 10 reps.
37.5 kg - 10 reps.
40 kg - 8 reps.
40 kg - 6 reps.

cabel pullover med reb:
4 - 12 reps.
6 - 10 reps.
8 - 10 reps.
10 - 8 reps.
10 - 8 reps.
12 - 6 reps.


seated rows i maskine - fuld rom og spænd i hver rep:
30 - 12 reps.
50 - 10 reps.
70 - 8 reps.
90 - 8 reps.
110 - 6 reps.
90 - 8 reps.
70 - 6 reps.
110 - 4 reps.


Det var dagens ANIMAL BACK træning haha .
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..i dag var det skuldre :

dumbell skulder pres - one arm dumbell lateral raise stående - kørt lige efter hinanden:
10 kg - 20 reps - 6 kg - 10 reps.
15 kg - 20 reps - 7 kg - 10 reps.
20 kg - 15 reps - 8 kg - 10 reps.
25 kg - 12 reps - 10 kg - 10 reps.
30 kg - 12 reps - 10 kg - 10 reps.
37.5 kg - 10 reps - 10 kg - 8 reps.
40 kg - 6 reps - 8 kg - 8 reps.

bag skulder liggende incline på bænk med håndvægte - bagskulder maskine - kørt lige efter hinanden:
10 kg - 14 reps - 70 - 14 reps.
10 kg - 12 reps - 90 - 12 reps.
10 kg - 12 reps - 110 - 10 reps.
10 kg - 12 reps - 130 - 10 reps.
10 kg - 10 reps - 150 - 8 reps.

*1 stående barbell skulder pres - *2 seated skulder pres bag nakken i smith - *3 standing lateral raise med 5 kg vægtskiver - kørt lige efter hinanden:
*1 - 45 kg - 12 reps - *2 - 40 kg - 10 reps - *3 - 10 reps.
*1 - 55 kg - 10 reps - *2 - 55 kg - 10 reps - *3 - 10 reps.
*1 - 65 kg - 10 reps - *2 - 65 kg - 10 reps - *3 - 10 reps.
*1 - 75 kg - 8 reps - *2 - 65 kg - 8 reps - *3 - 10 reps.

standing dumbell front raise - 3 greb - overhånd, underhånd og hammer greb:
10 kg - 12 reps.
10 kg - 12 reps.
12.5 kg - 10 reps.
12.5 kg - 10 reps.
15 kg - 10 reps.
15 kg - 10 reps.

skulder pres i maskine - 2 greb - normal og hammer greb - kørt lige efter hinanden:
70 - 10 reps - 70 - 10 reps.
90 - 10 reps - 90 - 10 reps.
110 - 8 reps - 110 - 8 reps.
130 - 8 reps - 130 - 8 reps.
150 - 6 reps - 150 - 6 reps.

seated dumbell lateral raise:
6 kg - 10 reps - 5 sek pause - 7 kg - 10 reps - 5 sek pause - 8 kg - 10 reps.
8 kg - 10 reps - 5 sek pause - 7 kg - 10 reps - 5 sek pause - 6 kg - 10 reps.
6 kg - 10 reps - 5 sek pause - 7 kg - 10 reps - 5 sek pause - 8 kg - 10 reps.

det var dagens træning... nuttin but a peanut :D
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.. i dag var det guns og nakke:

Biceps:

standing dumbell curls:
10 kg - 20 reps.
12.5 kg - 20 reps.
15 kg - 14 reps.
17.5 kg - 12 reps.
20 kg - 10 reps.
22.5 kg - 10 reps.
25 kg - 8 reps.

standing one arm cabel curl - armen er vandret:
2 - 20 reps.
4 - 16 reps.
6 - 12 reps.
8 - 10 reps.
10 - 8 reps.
8 - 8 reps.
6 - 10 reps.
4 - 12 reps.

one arm dumbell preacher curl:
10 kg - 15 reps.
15 kg - 12 reps.
17.5 kg - 10 reps.
20 kg - 8 reps.
22.5 kg - 6 reps.
25 kg - 6 reps.

seated incline dumbell curls - normal curl og hammer curl blandet sammen:
10 kg - 15 reps.
12.5 kg - 12 reps.
15 kg - 10 reps.
17.5 kg - 8 reps.
15 kg - 8 reps.
15 kg - 6 reps.

standing ez-curl - 3 greb - *yderst - *inderst - *midten:
*yderst 20 kg - 6 reps - 5 sek pause - *inderst 20 kg - 6 reps - 5 sek pause - *midten 20 kg - 6 reps.

*inderst 30 kg - 6 reps - 5 sek pause - *midten 30 kg - 6 reps - 5 sek pause - *inderst 30 kg - 6 reps.

*midten 35 kg - 6 reps - 5 sek pause - *yderst 35 kg - 6 reps - 5 sek pause - *inderst 35 kg - 6 reps.


Triceps:

dumbell triceps extension - liggende fladt på bænk - 2 greb - normal og underhånd - kørt lige efter hinanden:
10 kg - 20 reps - 10 kg - 15 reps.
12.5 kg - 15 reps - 12.5 kg - 12 reps.
15 kg - 12 reps - 15 kg - 10 reps.
17.5 kg - 10 reps - 12.5 kg - 10 reps.
20 kg - 8 reps - 15 kg - 6 reps.

cabel triceps pushdown - *1 A-håndtag og *2 lige stang underhånd - kørt lige efter hinanden:
3 - 15 reps - 3 - 15 reps.
5 - 12 reps - 5 - 12 reps.
7 - 12 reps - 7 - 10 reps.
9 - 12 reps - 9 - 8 reps.
11 - 10 reps - 10 - 6 reps.
13 - 8 reps - 10 - 6 reps.
15 - 6 reps - 8 - 6 reps.

fransk pres liggende incline på bænk - 2 greb - *yderst og *inderst - kørt lige efter hinanden:
*yderst 30 kg - 15 reps - *inderst 30 kg - 15 reps.
*inderst 50 kg - 12 reps - *yderst 50 kg - 10 reps.
*yderst 50 kg - 10 reps - *inderst 50 kg - 10 reps.
*inderst 60 kg - 8 reps - *yderst 60 kg - 8 reps.

close grip bench - diamond triceps pushups - kørt lige efter hinanden:
60 kg - 15 reps - mig - 12 reps.
60 kg - 15 reps - mig - 12 reps.
60 kg - 12 reps - mig - 12 reps.
60 kg - 10 reps - mig - 12 reps.

standing one arm dumbell triceps extension - fuld ROM:
10 kg - 15 reps.
10 kg - 15 reps.
10 kg - 12 reps.
10 kg - 10 reps.


Nakke:

barbell shrugs - 2 greb - yderst *underhånd og yderst *overhånd - **barbell upright rows ez-bar - kørt lige efter hinanden:
*underhånd 80 kg - 16 reps - *overhånd 80 kg - 16 reps - **30 kg - 12 reps.
*overhånd 80 kg - 16 reps - *underhånd 80 kg 16 reps - **30 kg - 12 reps.
*underhånd 80 kg - 16 reps - *overhånd 80 kg - 16 reps - **30 kg - 12 reps.
*overhånd 80 kg - 14 reps - *underhånd 80 kg 14 reps - **30 kg - 12 reps.
*underhånd 80 kg - 12 reps - *overhånd 80 kg - 12 reps - **30 kg - 10 reps.
*overhånd 80 kg - 10 reps - *underhånd 80 kg 10 reps - **30 kg - 8 reps.

close grip pulldown:
5 - 14 reps.
7 - 12 reps.
9 - 12 reps.
11 - 10 reps.
13 - 8 reps.
15 - 8 reps.
12 - 8 reps.
10 - 10 reps.

Det var dagens træning.-
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.. whats up !! .

i dag var det bryst:

Incline dumbell pres - standing high cabel flyes - kørt lige efter hianden:
10 kg - 25 reps - 2 - 20 reps.
15 kg - 20 reps - 3 - 20 reps.
20 kg - 15 reps - 4 - 20 reps.
25 kg - 15 reps - 4 - 20 reps.
30 kg - 15 reps - 4 - 20 reps.
40 kg - 12 reps - 4 - 15 reps.
40 kg - 10 reps - 4 - 12 reps.
40 kg - 8 reps - 4 - 10 reps.

Incline pres i maskine:
70 - 20 reps.
90 - 15 reps.
110 - 15 reps.
130 - 12 reps.
150 - 10 reps.
170 - 8 reps.
150 - 8 reps.

Seated flyes i maskine:
70 - 20 reps.
90 - 20 reps.
110 - 15 reps.
150 - 12 reps.
170 - 10 reps.
190 - 10 reps.
210 - 8 reps.

flad bænkpres - bliver kørt super langsomt op og ned:
60 kg - 15 reps.
60 kg - 15 reps.
80 kg - 12 reps.
80 kg - 12 reps.
60 kg - 12 reps.
60 kg - 12 reps.

dumbell pres på flad bænk - bliver kørt super langsomt op og ned:
20 kg - 15 reps.
20 kg - 15 reps.
25 kg - 15 reps.
25 kg - 15 reps.
30 kg - 12 reps.
30 kg - 12 reps.

stående cabel flyes kørt oppe fra og ned foran skridt:
2 - 20 reps.
3 - 16 reps.
4 - 12 reps.
5 - 12 reps.
6 - 10 reps.
6 - 10 reps.
5 - 10 reps.
5 - 8 reps.

high inline pres i smith:
50 kg - 15 reps.
50 kg - 15 reps.
70 kg - 12 reps.
70 kg - 12 reps.
70 kg - 10 reps.
70 kg - 10 reps.
70 kg - 8 reps.

Det var det for bryst..
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