Deload
KAAARH DEEEH OOOOH!
Frem og tilbage på cykel
DB Protractions
DB Retractions
Posterior capsule stretch
3x 10
DB Pressurh
(10x 12kg flyers)
10x 18kg
08x 24kg
06x 30kg
06x 30kg
06x 34kg
06x 34kg
06x 34kg
- Volumen PR
Push-ups, hænder på bolde
10x BW
10x BW
10x BW
1 arms stående skulderpres
08x 16kg
08x 16kg
08x 16kg
Calf raises, slæde
12x 40kg
12x 40kg
12x 40kg
12x 40kg
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Zeus - Vejen mod 90kg MASS MONSTER!!
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Suppine scorpion
Mountain climber
High knee to cradle walk
Squat to stand
Cuban presses (barbell)
Band ext. rot.
Band pullaparts
Band dislocations
Band presses
2x 12
Barbell hacksquat
08x 40kg
08x 40kg
08x 40kg
07x 40kg
Yates
08x 60kg
08x 60kg
08x 60kg
08x 60kg
Pull-downs
08x 70kg
08x 70kg
08x 65kg
08x 65kg
Low-row
12x 40kg - Right then left
12x 40kg - Right then left
12x 80kg - Both
Liggende cable curls
10x 25kg
08x 30kg
06x 35kg
07x 30kg
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Chest!!!!
Pull-up retractions
OH shrugs
Push-ups +
Posterior capsule stretch
DB BP, flad
10x 12kg flyers
08x 20kg
08x 24kg
06x 30kg
06x 34kg
06x 38kg - PR!
06x 34kg
08x 34kg
08x 32kg
God omgang i dag!
Flyers, cable, siddende
12x 10 blokke
12x 12 blokke
12x 14 blokke
Push-ups, hænder på bolde
08x BW
08x BW
08x BW
1 arms stående skulderpres
08x 12kg
08x 16kg
08x 16kg
08x 16kg
Lean-away lat. raises
10x 09kg
10x 09kg
10x 09kg
1H rev. grip pushdowns
08x 7,5kg
08x 10kg
- Rope pushdowns -
Dropsæt fra 20kg, til 7,5kg, 5kg ned hver gang.
Calf raises, slæde
12x 40kg
12x 40kg
10x 80kg
10x 80kg
08x 80kg
Pull-up retractions
OH shrugs
Push-ups +
Posterior capsule stretch
DB BP, flad
10x 12kg flyers
08x 20kg
08x 24kg
06x 30kg
06x 34kg
06x 38kg - PR!
06x 34kg
08x 34kg
08x 32kg
God omgang i dag!
Flyers, cable, siddende
12x 10 blokke
12x 12 blokke
12x 14 blokke
Push-ups, hænder på bolde
08x BW
08x BW
08x BW
1 arms stående skulderpres
08x 12kg
08x 16kg
08x 16kg
08x 16kg
Lean-away lat. raises
10x 09kg
10x 09kg
10x 09kg
1H rev. grip pushdowns
08x 7,5kg
08x 10kg
- Rope pushdowns -
Dropsæt fra 20kg, til 7,5kg, 5kg ned hver gang.
Calf raises, slæde
12x 40kg
12x 40kg
10x 80kg
10x 80kg
08x 80kg
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Prone Y's
Prone T's
2x 10
Pulldowns
08x 50kg
08x 60kg
08x 70kh
08x 70kg
08x 70kg
08x 65kg
08x 65kg
Seated rows
08x 65kg
08x 65kg
08x 55kg
08x 50kg
08x 50kg -> 08x 40kg -> 08x 30kg
Straight arm rope pushdowns
10x 15kg
10x 15kg
A) Cable curls ss. B) Rope pushdowns
A)
10x 30kg
10x 35kg
10x 40kg
B)
10x 30kg
10x 35kg
10x 35kg
Prone T's
2x 10
Pulldowns
08x 50kg
08x 60kg
08x 70kh
08x 70kg
08x 70kg
08x 65kg
08x 65kg
Seated rows
08x 65kg
08x 65kg
08x 55kg
08x 50kg
08x 50kg -> 08x 40kg -> 08x 30kg
Straight arm rope pushdowns
10x 15kg
10x 15kg
A) Cable curls ss. B) Rope pushdowns
A)
10x 30kg
10x 35kg
10x 40kg
B)
10x 30kg
10x 35kg
10x 35kg
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Upper
Ext. Int. Rot med band
Broomstick dislocations
Cuban presses barbell
Flad DB BP
10x 12kg flyers
08x 18kg
08x 24kg
08x 30kg
08x 30kg
08x 30kg
07x 28kg
08x 24kg
08x 24kg
- Lol, weak much!
Incline chest press ss. push-ups
10x 40kg -> 08x BW
10x 30kg -> 05x BW
10x 30kg -> 05x BW
10x 20kg -> 05x BW
A) Rope pushdowns ss. B) Lat. raises, halv ROM
10x 15kg -> 10x 14kg
10x 17,5kg -> 10x 14kg
10x 17,5kg -> 10x 14kg
Calf raises, slæde
10x 40kg
10x 60kg
10x 60kg
10x 60kg
Maks 1½ min. pause mellem sæt. 1min i sidste supersæt
Ext. Int. Rot med band
Broomstick dislocations
Cuban presses barbell
Flad DB BP
10x 12kg flyers
08x 18kg
08x 24kg
08x 30kg
08x 30kg
08x 30kg
07x 28kg
08x 24kg
08x 24kg
- Lol, weak much!
Incline chest press ss. push-ups
10x 40kg -> 08x BW
10x 30kg -> 05x BW
10x 30kg -> 05x BW
10x 20kg -> 05x BW
A) Rope pushdowns ss. B) Lat. raises, halv ROM
10x 15kg -> 10x 14kg
10x 17,5kg -> 10x 14kg
10x 17,5kg -> 10x 14kg
Calf raises, slæde
10x 40kg
10x 60kg
10x 60kg
10x 60kg
Maks 1½ min. pause mellem sæt. 1min i sidste supersæt
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pull
5min gang
Prone Y's
Scapula push-ups
Posterior capsule stretch
Pulldowns, CG, neutral
10x 40kg
08x 60kg
08x 75kg
08x 70kg
08x 65kg
08x 65kg
Wide-grip rows (TS)
08x 40kg
08x 60kg
08x 60kg
08x 60kg
08x 60kg
BB meadow rows
12x 10kg
12x 15kg
1 arms corner rows
10x 15kg
EZ-bar curls
4 sæt, ved ikke vægt.
Leg ext.
10x 30kg
08x 55kg
08x 85kg
12x 100kg - the stack, luls
Smith calf raises
10x 40kg
10x 60kg
10x 60kg
10x 60kg
5min gang
Prone Y's
Scapula push-ups
Posterior capsule stretch
Pulldowns, CG, neutral
10x 40kg
08x 60kg
08x 75kg
08x 70kg
08x 65kg
08x 65kg
Wide-grip rows (TS)
08x 40kg
08x 60kg
08x 60kg
08x 60kg
08x 60kg
BB meadow rows
12x 10kg
12x 15kg
1 arms corner rows
10x 15kg
EZ-bar curls
4 sæt, ved ikke vægt.
Leg ext.
10x 30kg
08x 55kg
08x 85kg
12x 100kg - the stack, luls
Smith calf raises
10x 40kg
10x 60kg
10x 60kg
10x 60kg
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Push B
Broomstick dislocations
Barbell cuban presses
DB skulderpres
10x 14kg
08x 18kg
08x 18kg
08x 22kg
08x 20kg
08x 20kg
08x 20kg
A) Incline DB press ss. B) Lean-away lat. raises
10x 22kg -> 10x 08kg - hver hånd
09x 20kg -> 10x 08kg - hver hånd
10x 18kg -> 08x 08kg - hver hånd
09x 18kg -> 10x 06kg - hver hånd
A) Decline cable flyers ss. B) Cable pushdowns
10x 12,5kg - hver hånd -> 10x 17,5kg
10x 15kg - hver hånd -> 10x 22,5kg
10x 15kg - hver hånd -> 10x 25kg
Calf raises, slæde
10x 40kg
10x 60kg
10x 60kg
10x 60kg
Work out time: 38min
Broomstick dislocations
Barbell cuban presses
DB skulderpres
10x 14kg
08x 18kg
08x 18kg
08x 22kg
08x 20kg
08x 20kg
08x 20kg
A) Incline DB press ss. B) Lean-away lat. raises
10x 22kg -> 10x 08kg - hver hånd
09x 20kg -> 10x 08kg - hver hånd
10x 18kg -> 08x 08kg - hver hånd
09x 18kg -> 10x 06kg - hver hånd
A) Decline cable flyers ss. B) Cable pushdowns
10x 12,5kg - hver hånd -> 10x 17,5kg
10x 15kg - hver hånd -> 10x 22,5kg
10x 15kg - hver hånd -> 10x 25kg
Calf raises, slæde
10x 40kg
10x 60kg
10x 60kg
10x 60kg
Work out time: 38min
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pull, B
Broomstick dislocations
Scapula pushups
Posterior deltoid stretch
Mountain climbers
Leg ext.
10x 45kg
10x 65kg
10x 85kg
10x 100kg
10x 100kg
10x 90kg
10x 80kg
Liggende leg curls
10x 25kg
10x 30kg
10x 35kg
10x 40kg
10x 40kg
Squat
Prøvede nogle lette squats af, men kunne mærke det i lænden
Yates
08x 40kg
08x 60kg
08x 80kg
08x 70kg
08x 70kg
08x 70kg
08x 70kg
Shovel grip pulldown rows
08x 45kg
08x 60kg
08x 60kg
08x 55kg
08x 55kg
08x 50kg - hold'n'slow release
1H low row
12x 30kg
12x 30kg
12x 30kg
Curls
Forskellige curls
Broomstick dislocations
Scapula pushups
Posterior deltoid stretch
Mountain climbers
Leg ext.
10x 45kg
10x 65kg
10x 85kg
10x 100kg
10x 100kg
10x 90kg
10x 80kg
Liggende leg curls
10x 25kg
10x 30kg
10x 35kg
10x 40kg
10x 40kg
Squat
Prøvede nogle lette squats af, men kunne mærke det i lænden
Yates
08x 40kg
08x 60kg
08x 80kg
08x 70kg
08x 70kg
08x 70kg
08x 70kg
Shovel grip pulldown rows
08x 45kg
08x 60kg
08x 60kg
08x 55kg
08x 55kg
08x 50kg - hold'n'slow release
1H low row
12x 30kg
12x 30kg
12x 30kg
Curls
Forskellige curls
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Push A
Broomstick dislocations
Barbell cuban presses
Ext. Int. band rot.
Flad DB Presses
10x 12kg flyers
10x 18kg
08x 24kg
10x 08 @ 28kg
Incline chest press ss. push-ups
10x 30kg -> 08x BW
10x 30kg -> 06x BW
10x 30kg -> 05x BW
10x 30kg -> 05x BW
Rope pushdowns ss. Lat. raises ½ ROM
10x 20kg -> 10x 16kg
10x 25kg -> 10x 16kg
10x 20kg -> 10x 14kg
Tid: 38min ca.
Broomstick dislocations
Barbell cuban presses
Ext. Int. band rot.
Flad DB Presses
10x 12kg flyers
10x 18kg
08x 24kg
10x 08 @ 28kg
Incline chest press ss. push-ups
10x 30kg -> 08x BW
10x 30kg -> 06x BW
10x 30kg -> 05x BW
10x 30kg -> 05x BW
Rope pushdowns ss. Lat. raises ½ ROM
10x 20kg -> 10x 16kg
10x 25kg -> 10x 16kg
10x 20kg -> 10x 14kg
Tid: 38min ca.
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pull
Suppine scorpion
Mountain climber
Squat to stand
High knee to cradle walk
Hyper ext.
10x BW
10x BW
Walking lunges, barbell
24x 20kg
20x 25kg
20x 30kg
20x 25kg
Leg ext. ss. Lying leg curls
10x 60kg -> 10x 25kg
10x 60kg -> 10x 35kg
10x 75kg -> 10x 30kg
10x 75kg -> 10x 40kg
10x 80kg
-----
Broomstick dislocations
Posterior capsule stretch
-----
Yates rows
08x 40kg
08x 60kg
08x 60kg
08x 60kg
08x 70kg
08x 60kg
Shovel grip pulldown rows
08x 40kg
08x 55kg
08x 55kg
08x 55kg
08x 60kg
Corner rows
12x 20kg
12x 30kg
12x 35kg
Tid: 45min
Suppine scorpion
Mountain climber
Squat to stand
High knee to cradle walk
Hyper ext.
10x BW
10x BW
Walking lunges, barbell
24x 20kg
20x 25kg
20x 30kg
20x 25kg
Leg ext. ss. Lying leg curls
10x 60kg -> 10x 25kg
10x 60kg -> 10x 35kg
10x 75kg -> 10x 30kg
10x 75kg -> 10x 40kg
10x 80kg
-----
Broomstick dislocations
Posterior capsule stretch
-----
Yates rows
08x 40kg
08x 60kg
08x 60kg
08x 60kg
08x 70kg
08x 60kg
Shovel grip pulldown rows
08x 40kg
08x 55kg
08x 55kg
08x 55kg
08x 60kg
Corner rows
12x 20kg
12x 30kg
12x 35kg
Tid: 45min
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Push
Broomstick dislocations
Posterior deltoid stretch
Scapula pushups
DB presses
10x 12kg flyers
08x 20kg
08x 26kg
08x 30kg
08x 30kg
08x 30kg
08x 30kg
06x 28kg
08x 26kg
Incline machine press ss. push-ups
10x 40kg -> 12x BW
10x 40kg -> 06x BW
10x 40kg -> 05x BW
12x 20kg -> 08x BW
CG BP ss. ½ROM lat. raises
10x 40kg
10x 40kg -> 10x 12kg
10x 40kg -> 10x 12kg
10x 40kg -> 10x 12kg
Smith calf raises
10x 40kg
10x 60kg
10x 60kg
10x 80kg
Mave gøgleri.
Broomstick dislocations
Posterior deltoid stretch
Scapula pushups
DB presses
10x 12kg flyers
08x 20kg
08x 26kg
08x 30kg
08x 30kg
08x 30kg
08x 30kg
06x 28kg
08x 26kg
Incline machine press ss. push-ups
10x 40kg -> 12x BW
10x 40kg -> 06x BW
10x 40kg -> 05x BW
12x 20kg -> 08x BW
CG BP ss. ½ROM lat. raises
10x 40kg
10x 40kg -> 10x 12kg
10x 40kg -> 10x 12kg
10x 40kg -> 10x 12kg
Smith calf raises
10x 40kg
10x 60kg
10x 60kg
10x 80kg
Mave gøgleri.
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pull
10min cykel, ~120W
Leg ext. ss. Lying leg curls
10x 50kg -> 10x 25kg
10x 60kg -> 10x 30kg
10x 75kg -> 10x 35kg
10x 80kg -> 10x 35kg
10x 80kg -> 10x 35kg
10x 80kg -> 10x 35kg
10x 80kg
Ca.
Broomstick dislocations
WG TS rows
10x 40kg
08x 60kg
08x 60kg
08x 80kg
08x 60kg
CG pulldowns
08x 45kg
08x 60kg
08x 75kg
08x 70kg
08x 70kg
08x 60kg
Corner rows
10x 20kg
10x 30kg
10x 40kg
10x 50kg
08x 60kg
EZ-bar curls
Dunno lol
Hvordan jeg forstiller mig Musse's homegym.
[youtube]http://www.youtube.com/watch?feature=player_detailpage&v=JfCquVW3px0#t=259s[/youtube]
10min cykel, ~120W
Leg ext. ss. Lying leg curls
10x 50kg -> 10x 25kg
10x 60kg -> 10x 30kg
10x 75kg -> 10x 35kg
10x 80kg -> 10x 35kg
10x 80kg -> 10x 35kg
10x 80kg -> 10x 35kg
10x 80kg
Ca.
Broomstick dislocations
WG TS rows
10x 40kg
08x 60kg
08x 60kg
08x 80kg
08x 60kg
CG pulldowns
08x 45kg
08x 60kg
08x 75kg
08x 70kg
08x 70kg
08x 60kg
Corner rows
10x 20kg
10x 30kg
10x 40kg
10x 50kg
08x 60kg
EZ-bar curls
Dunno lol
Hvordan jeg forstiller mig Musse's homegym.
[youtube]http://www.youtube.com/watch?feature=player_detailpage&v=JfCquVW3px0#t=259s[/youtube]
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Push
Broomstick dislocations
DB cuban presses
Seated shoulderpress
10x 12kg
08x 16kg
08x 20kg
08x 22kg
08x 24kg
08x 26kg - PR i guess
08x 22kg
08x 22kg
Incline DB press ss. Lean-away lat. raises
10x 22kg -> 10x 07kg
10x 22kg -> 10x 07kg
10x 22kg -> 10x 07kg
10x 22kg -> 10x 07kg
Decline cable flyers ss. Rope pushdowns
10x 10kg - hver hånd -> 10x 17,5kg
10x 12,5kg - hver hånd -> 10x 20kg
10x 12,5kg - hver hånd -> 10x 22,5kg
10x 12,5kg - hver hånd -> 10x 20kg
Smith calf raises
10x 40kg
10x 60kg
10x 60kg
Broomstick dislocations
DB cuban presses
Seated shoulderpress
10x 12kg
08x 16kg
08x 20kg
08x 22kg
08x 24kg
08x 26kg - PR i guess
08x 22kg
08x 22kg
Incline DB press ss. Lean-away lat. raises
10x 22kg -> 10x 07kg
10x 22kg -> 10x 07kg
10x 22kg -> 10x 07kg
10x 22kg -> 10x 07kg
Decline cable flyers ss. Rope pushdowns
10x 10kg - hver hånd -> 10x 17,5kg
10x 12,5kg - hver hånd -> 10x 20kg
10x 12,5kg - hver hånd -> 10x 22,5kg
10x 12,5kg - hver hånd -> 10x 20kg
Smith calf raises
10x 40kg
10x 60kg
10x 60kg
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Push
--
Ext. rot - band
Broomstick dislocations
Barbell cuban presses
Scapula pushups
Posterior deltoid stretch
2x 10-15rep
--
Seated BTN-press
10x 20kg
08x 25kg
08x 30kg
08x 35kg
08x 40kg
04x 50kg
05x 40kg
05x 40kg
08x 32,5kg
08x 32,5kg
- Har fundet et helt fint setup, synes jeg selv i hvert fald
Incline DB BP ss. Lean away lat. raises
10x 18kg
10x 24kg -> 10x 7kg
10x 24kg -> 10x 7kg
10x 24kg -> 10x 7kg
10x 22kg -> 10x 6kg
CG BP
10x 40kg
10x 50kg
09x 50kg
10x 40kg
Decline cable flyers
10x 10kg
10x 12,5kg
10x 12,5kg
10x 12,5kg
- hver hånd
--
Ext. rot - band
Broomstick dislocations
Barbell cuban presses
Scapula pushups
Posterior deltoid stretch
2x 10-15rep
--
Seated BTN-press
10x 20kg
08x 25kg
08x 30kg
08x 35kg
08x 40kg
04x 50kg
05x 40kg
05x 40kg
08x 32,5kg
08x 32,5kg
- Har fundet et helt fint setup, synes jeg selv i hvert fald
Incline DB BP ss. Lean away lat. raises
10x 18kg
10x 24kg -> 10x 7kg
10x 24kg -> 10x 7kg
10x 24kg -> 10x 7kg
10x 22kg -> 10x 6kg
CG BP
10x 40kg
10x 50kg
09x 50kg
10x 40kg
Decline cable flyers
10x 10kg
10x 12,5kg
10x 12,5kg
10x 12,5kg
- hver hånd
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pull
5min cykling
1km løb
Walking lunges
14x 20kg
20x 25kg
20x 27,5kg
20x 25kg
Lying leg curls ss. Leg ext.
10x 25kg -> 10x 55kg
10x 30kg -> 10x 70kg
10x 30kg -> 10x 85kg
10x 35kg -> 10x 100kg
10x 35kg -> 10x 80kg
Benpres
10x 150kg
10x 170kg
Broomstick dislocations
Ext. rot. band
Yate rows
10x 40kg
08x 60kg
08x 60kg
08x 60kg
08x 70kg
WG rows, TS
08x 40kg
08x 60kg
08x 60kg
08x 80kg
08x 60kg
Corner rows
10x 20kg
10x 30kg
10x 40kg
10x 50kg
10x 50kg
08x 50kg
Barbell curls
10x 25kg
10x 25kg
10x 25kg
10x 20kg
Mave
bleh bleh
5min cykling
1km løb
Walking lunges
14x 20kg
20x 25kg
20x 27,5kg
20x 25kg
Lying leg curls ss. Leg ext.
10x 25kg -> 10x 55kg
10x 30kg -> 10x 70kg
10x 30kg -> 10x 85kg
10x 35kg -> 10x 100kg
10x 35kg -> 10x 80kg
Benpres
10x 150kg
10x 170kg
Broomstick dislocations
Ext. rot. band
Yate rows
10x 40kg
08x 60kg
08x 60kg
08x 60kg
08x 70kg
WG rows, TS
08x 40kg
08x 60kg
08x 60kg
08x 80kg
08x 60kg
Corner rows
10x 20kg
10x 30kg
10x 40kg
10x 50kg
10x 50kg
08x 50kg
Barbell curls
10x 25kg
10x 25kg
10x 25kg
10x 20kg
Mave
bleh bleh
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Push
Barbell cuban presses
Push up +
Broomstick dislocations
2x 10-12
DB presses
10x 12kg flyers
08x 18kg
08x 24kg
08x 28kg
08x 28kg
08x 28kg
08x 26kg
08x 26kg
Barbell front raise -> Lean-away lat. raises -> Seat. db press
Alt. delt triad
10x 15kg -> 10x 6kg -> 10x 12kg
10x 15kg -> 10x 6kg -> 10x 10kg
10x 15kg -> 10x 5kg -> 10x 7kg
Incline machine press
10x 20kg
10x 40kg
10x 40kg
10x 40kg
CG BP -> Rope pushdown
10x 40kg -> 10x 15kg
10x 30kg -> 10x 12,5kg
10x 30kg -> 10x 10kg
Tid 35min
Barbell cuban presses
Push up +
Broomstick dislocations
2x 10-12
DB presses
10x 12kg flyers
08x 18kg
08x 24kg
08x 28kg
08x 28kg
08x 28kg
08x 26kg
08x 26kg
Barbell front raise -> Lean-away lat. raises -> Seat. db press
Alt. delt triad
10x 15kg -> 10x 6kg -> 10x 12kg
10x 15kg -> 10x 6kg -> 10x 10kg
10x 15kg -> 10x 5kg -> 10x 7kg
Incline machine press
10x 20kg
10x 40kg
10x 40kg
10x 40kg
CG BP -> Rope pushdown
10x 40kg -> 10x 15kg
10x 30kg -> 10x 12,5kg
10x 30kg -> 10x 10kg
Tid 35min
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Næste uge hedder rehab og deload, efterfulgt af sidste måneds bulk på samme program, dog hvor jeg vil kører 80->90->100->110% vægt, altså uge 1, 2, 3, 4 forstås.
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pull
5min cykel
1km løb
Walking lunges
20x 22kg
20x 22kg
20x 22kg
20x 22kg
Leg ext.
10x 60kg
10x 70kg
10x 80kg
10x 70kg
10x 70kg
10x 85kg
Lying leg curls -> Benpres
10x 25kg
10x 35kg
10x 35kg
10x 35kg -> 10x 150kg
10x 35kg -> 10x 160kg
10x 30kg -> 10x 170kg
WG rows, TS
10x 40kg
08x 60kg
08x 60kg
08x 60kg
08x 80kg
CG pulldowns
08x 50kg
08x 60kg
08x 60kg
08x 60kg
Corner rows
12x 30kg
12x 30kg
12x 30kg
Barbell curls
10x 20kg
10x 20kg
10x 20kg
Tid 55min
5min cykel
1km løb
Walking lunges
20x 22kg
20x 22kg
20x 22kg
20x 22kg
Leg ext.
10x 60kg
10x 70kg
10x 80kg
10x 70kg
10x 70kg
10x 85kg
Lying leg curls -> Benpres
10x 25kg
10x 35kg
10x 35kg
10x 35kg -> 10x 150kg
10x 35kg -> 10x 160kg
10x 30kg -> 10x 170kg
WG rows, TS
10x 40kg
08x 60kg
08x 60kg
08x 60kg
08x 80kg
CG pulldowns
08x 50kg
08x 60kg
08x 60kg
08x 60kg
Corner rows
12x 30kg
12x 30kg
12x 30kg
Barbell curls
10x 20kg
10x 20kg
10x 20kg
Tid 55min
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Push
--> 3x 10
Broomstick dislocations
Push-ups, hænder på bolde
Scapula push-ups
Posterior capsule stretch
-->
DB BP
15x 18kg
15x 18kg
15x 18kg
1 arms stående skulderpres
10x 12kg
10x 12kg
10x 12kg
Rope pushdown
15x 15kg
15x 12,5kg
--> 3x 10
Broomstick dislocations
Push-ups, hænder på bolde
Scapula push-ups
Posterior capsule stretch
-->
DB BP
15x 18kg
15x 18kg
15x 18kg
1 arms stående skulderpres
10x 12kg
10x 12kg
10x 12kg
Rope pushdown
15x 15kg
15x 12,5kg
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pull
5min cykel
1 bens squat til boks, lav
08x BW
08x BW
08x BW
Walking lunges
20x 20kg
20x 20kg
20x 20kg
Leg ext.
15x 60kg
15x 60kg
15x 60kg
Yates rows
08x 40kg
08x 60kg
08x 60kg
08x 60kg
WG rows, TS
08x 40kg
08x 60kg
08x 60kg
08x 60kg
5min cykel
1 bens squat til boks, lav
08x BW
08x BW
08x BW
Walking lunges
20x 20kg
20x 20kg
20x 20kg
Leg ext.
15x 60kg
15x 60kg
15x 60kg
Yates rows
08x 40kg
08x 60kg
08x 60kg
08x 60kg
WG rows, TS
08x 40kg
08x 60kg
08x 60kg
08x 60kg
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Push, pull
5min cykel
DB squat
08x 20kg
08x 24kg
08x 24kg
08x 24kg
- i hver hånd
Squat
10x 60kg, kørte fint
Leg ext.
15x 50kg
15x 50kg
15x 45kg
Yates rows
08x 40kg
08x 60kg
08x 70kg
08x 70kg
08x 70kg
Shovelgrip pulldown rows
08x 50kg
08x 50kg
08x 50kg
Pushups, hænder på bolde
10x BW
10x BW
10x BW
DB BP
15x 18kg
13x 18kg
11x 18kg
1 arms skulder pres, stående
08x 12kg
08x 12kg
08x 12kg
CG BP ss. Cable curls
10x 40kg -> 10x 22,5kg
10x 40kg -> 08x 27,5kg
10x 40kg -> 08x 27,5kg
5min cykel
DB squat
08x 20kg
08x 24kg
08x 24kg
08x 24kg
- i hver hånd
Squat
10x 60kg, kørte fint
Leg ext.
15x 50kg
15x 50kg
15x 45kg
Yates rows
08x 40kg
08x 60kg
08x 70kg
08x 70kg
08x 70kg
Shovelgrip pulldown rows
08x 50kg
08x 50kg
08x 50kg
Pushups, hænder på bolde
10x BW
10x BW
10x BW
DB BP
15x 18kg
13x 18kg
11x 18kg
1 arms skulder pres, stående
08x 12kg
08x 12kg
08x 12kg
CG BP ss. Cable curls
10x 40kg -> 10x 22,5kg
10x 40kg -> 08x 27,5kg
10x 40kg -> 08x 27,5kg
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pull
5min cykling
Squat
10x 40kg
10x 60kg
10x 80kg
10x 70kg
10x 70kg
10x 70kg
10x 70kg
DB squats
08x 14kg
10x 20kg
10x 20kg
10x 20kg
- i hver hånd
Pulldowns, bred OH greb
08x 50kg
08x 60kg
08x 60kg
08x 60kg
08x 60kg
Seated rows
08x 40kg
08x 50kg
08x 40kg
08x 50kg
Rope curls
08x 15kg
08x 20kg
08x 20kg
08x 20kg
Har slået mit venstre håndled, og har derfor lidt problemer med nogle øvelser
5min cykling
Squat
10x 40kg
10x 60kg
10x 80kg
10x 70kg
10x 70kg
10x 70kg
10x 70kg
DB squats
08x 14kg
10x 20kg
10x 20kg
10x 20kg
- i hver hånd
Pulldowns, bred OH greb
08x 50kg
08x 60kg
08x 60kg
08x 60kg
08x 60kg
Seated rows
08x 40kg
08x 50kg
08x 40kg
08x 50kg
Rope curls
08x 15kg
08x 20kg
08x 20kg
08x 20kg
Har slået mit venstre håndled, og har derfor lidt problemer med nogle øvelser
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Push
Broomstick dislocations
Ext. rot band
Band press
Military press
06x 30kg
05x 40kg
05x 50kg
05x 45kg
05x 45kg
05x 45kg
- god omgang
High pulls
08x 20kg
05x 30kg
05x 35kg
05x 40kg
05x 40kg
05x 40kg
DB BP
15x 16kg
Svag smerte fra håndledet, droppede det og hoppede over til noget andet
Chest press, TS
10x 40kg
10x 60kg
10x 80kg
10x 80kg
10x 80kg
10x 90kg
12x 90kg
- mere eller mindre
Decline flyers
10x 12,5kg
10x 12,5kg
10x 10kg
- hver hånd
Broomstick dislocations
Ext. rot band
Band press
Military press
06x 30kg
05x 40kg
05x 50kg
05x 45kg
05x 45kg
05x 45kg
- god omgang
High pulls
08x 20kg
05x 30kg
05x 35kg
05x 40kg
05x 40kg
05x 40kg
DB BP
15x 16kg
Svag smerte fra håndledet, droppede det og hoppede over til noget andet
Chest press, TS
10x 40kg
10x 60kg
10x 80kg
10x 80kg
10x 80kg
10x 90kg
12x 90kg
- mere eller mindre
Decline flyers
10x 12,5kg
10x 12,5kg
10x 10kg
- hver hånd
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Push
Trænede ben i går, gider ikke skrive det ind
Broomstick dislocations
Ext. - int. rot. med band
Wide chest press (TS)
Omkring op til 110kg på topsæt
Massere af sæt
Decline flyers
10x 10kg
10x 15kg
10x 15kg
Lat. raises ss. DB skulderpres
10x 6kg -> 08x 12kg
10x 8kg -> 08x 18kg
10x 7kg -> 08x 18kg
10x 7kg -> 08x 16kg
10x 6kg -> 08x 14kg
Rear lat. raises ss. facepulls
10x 5kg -> 08x 10kg
10x 5kg -> 08x 10kg
10x 5kg -> 08x 10kg
10x 5kg -> 08x 7,5kg
Rope pushdowns
10x 15kg
08x 22,5kg
10x 20kg
10x 17,5kg
Trænede ben i går, gider ikke skrive det ind
Broomstick dislocations
Ext. - int. rot. med band
Wide chest press (TS)
Omkring op til 110kg på topsæt
Massere af sæt
Decline flyers
10x 10kg
10x 15kg
10x 15kg
Lat. raises ss. DB skulderpres
10x 6kg -> 08x 12kg
10x 8kg -> 08x 18kg
10x 7kg -> 08x 18kg
10x 7kg -> 08x 16kg
10x 6kg -> 08x 14kg
Rear lat. raises ss. facepulls
10x 5kg -> 08x 10kg
10x 5kg -> 08x 10kg
10x 5kg -> 08x 10kg
10x 5kg -> 08x 7,5kg
Rope pushdowns
10x 15kg
08x 22,5kg
10x 20kg
10x 17,5kg
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Push
Broomstick dislocations
Ext. rot. band
Band presses
Military
08x 20kg
06x 30kg
05x 40kg
05x 50kg
05x 55kg
05x 45kg
05x 45kg
05x 45kg
High pulls
05x 30kg
05x 40kg
05x 40kg
05x 40kg
05x 40kg
05x 40kg
DB shoulderpress
08x 18kg
06x 24kg
06x 24kg
06x 24kg
06x 24kg
06x 22kg
Chest press (TS)
08x 40kg
10x 80kg
10x 60kg
10x 60kg
10x 60kg
10x 60kg
10x 60kg
- 1 min pause melllem sæt
Cable flyers
10x 10kg
10x 15kg
10x 12,5kg
10x 10kg
- 1min pauser
Cable pushdowns
10x 15kg
10x 20kg
10x 20kg
08x 20kg
op til 1min pause
Broomstick dislocations
Ext. rot. band
Band presses
Military
08x 20kg
06x 30kg
05x 40kg
05x 50kg
05x 55kg
05x 45kg
05x 45kg
05x 45kg
High pulls
05x 30kg
05x 40kg
05x 40kg
05x 40kg
05x 40kg
05x 40kg
DB shoulderpress
08x 18kg
06x 24kg
06x 24kg
06x 24kg
06x 24kg
06x 22kg
Chest press (TS)
08x 40kg
10x 80kg
10x 60kg
10x 60kg
10x 60kg
10x 60kg
10x 60kg
- 1 min pause melllem sæt
Cable flyers
10x 10kg
10x 15kg
10x 12,5kg
10x 10kg
- 1min pauser
Cable pushdowns
10x 15kg
10x 20kg
10x 20kg
08x 20kg
op til 1min pause
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pull
Broomstick dislocations
Ext. rot. band
Band presses
Band pullaparts
Pulldowns (TS)
10x 40kg
03x 80kg - håndledet...
10x 60kg
10x 70kg
10x 70kg
10x 60kg
10x 60kg
10x 60kg
- ca..
Low-row
10x 40kg
08x 80kg
10x 60kg
10x 60kg
10x 60kg
5min cykel
Barbell walking lunges
20x 21kg
20x 31kg
20x 31kg
20x 31kg
RDL ss. rope curls
10x 60kg -> 10x 20kg
10x 60kg -> 10x 20kg
10x 60kg -> 08x 20kg
Fik travlt til sidst, så måtte lige køre et alternativt supersæt.
Broomstick dislocations
Ext. rot. band
Band presses
Band pullaparts
Pulldowns (TS)
10x 40kg
03x 80kg - håndledet...
10x 60kg
10x 70kg
10x 70kg
10x 60kg
10x 60kg
10x 60kg
- ca..
Low-row
10x 40kg
08x 80kg
10x 60kg
10x 60kg
10x 60kg
5min cykel
Barbell walking lunges
20x 21kg
20x 31kg
20x 31kg
20x 31kg
RDL ss. rope curls
10x 60kg -> 10x 20kg
10x 60kg -> 10x 20kg
10x 60kg -> 08x 20kg
Fik travlt til sidst, så måtte lige køre et alternativt supersæt.
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Push
Ext. rot. band
Broomstick dislocations
Wide chest press (TS)
10x 40kg
10x 60kg
10x 80kg
10x 100kg
10x 80kg
10x 80kg
10x 80kg
10x 80kg
12x 60kg
12x 60kg
Mere eller mindre, burde tage en bog med..
Lat. raises ss. DB shoulderpress
10x 6kg -> 08x 12kg
10x 8kg -> 08x 20kg
10x 8kg -> 07x 18kg
10x 7kg -> 08x 14kg
10x 6kg -> 08x 12kg
Rear lat. raises -> facepulls
10x 5kg -> 08x 10kg
10x 5kg -> 08x 10kg
10x 5kg -> 08x 7,5kg
10x 5kg -> 08x 7,5kg
Rope pushdowns
10x 15kg
10x 20kg
10x 20kg
10x 20kg
Cable flyers
10x 10kg
10x 15kg
10x 12,5kg
10x 12,5kg
15x 7,5kg - lol
Ext. rot. band
Broomstick dislocations
Wide chest press (TS)
10x 40kg
10x 60kg
10x 80kg
10x 100kg
10x 80kg
10x 80kg
10x 80kg
10x 80kg
12x 60kg
12x 60kg
Mere eller mindre, burde tage en bog med..
Lat. raises ss. DB shoulderpress
10x 6kg -> 08x 12kg
10x 8kg -> 08x 20kg
10x 8kg -> 07x 18kg
10x 7kg -> 08x 14kg
10x 6kg -> 08x 12kg
Rear lat. raises -> facepulls
10x 5kg -> 08x 10kg
10x 5kg -> 08x 10kg
10x 5kg -> 08x 7,5kg
10x 5kg -> 08x 7,5kg
Rope pushdowns
10x 15kg
10x 20kg
10x 20kg
10x 20kg
Cable flyers
10x 10kg
10x 15kg
10x 12,5kg
10x 12,5kg
15x 7,5kg - lol
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pull
5min cykel
Barbell walking lunges
20x 21kg
20x 31kg
20x 41kg
10x 51kg
20x 31kg
RDL
10x 60kg
10x 65kg
10x 65kg
10x 65kg
Benpres
10x 120kg
10x 150kg
10x 170kg
10x 170kg
10x 200kg
Broomstick dislocations
Ext. band rot.
Pulldowns (TS)
10x 40kg
10x 60kg
10x 80kg
10x 80kg
10x 60kg
10x 60kg
Low-row
10x 40kg
10x 60kg
10x 60kg
10x 60kg
10x 60kg
Rope curls
10x 20kg
10x 20kg
5min cykel
Barbell walking lunges
20x 21kg
20x 31kg
20x 41kg
10x 51kg
20x 31kg
RDL
10x 60kg
10x 65kg
10x 65kg
10x 65kg
Benpres
10x 120kg
10x 150kg
10x 170kg
10x 170kg
10x 200kg
Broomstick dislocations
Ext. band rot.
Pulldowns (TS)
10x 40kg
10x 60kg
10x 80kg
10x 80kg
10x 60kg
10x 60kg
Low-row
10x 40kg
10x 60kg
10x 60kg
10x 60kg
10x 60kg
Rope curls
10x 20kg
10x 20kg
-
- Reputation point: 15
- Indlæg: 1280
- Tilmeldt: 7. mar 2011, 09:13
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
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