Træning igår:
Squat:
3 x 120 kg
3 x 130 kg
3 x 135 kg
2 x 140 kg
1 x 145 kg
1 x 145 kg
1 x 145 kg
1 x 140 kg
3 x 135 kg
5 x 125 kg
5 x 100 kg - pause i bunden
Unilateral leg press:
8 x 75 kg
8 x 75 kg
7 x 75 kg
6 x 75 kg
+ lidt leg extension
Leg curl: - T2020
10 x 40 kg
10 x 40 kg
8 x 40 kg
Cable crunches:
10 x 90 kg
8 x 95 kg
6 x 100 kg
4 x 105 kg
+ calf raise
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BodyHack's Log v. 2.0 - 2014™
Side 2 af 3 • 1, 2, 3
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Triceps + skulder:
BB close grip bænkpres:
3 x 100 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
DB skulderpres:
8 x 30 kg
6 x 35 kg
6 x 35 kg
5 x 35 kg
- Skulderen var ikke vild med dips idag
DB lateral raise:
12 x 17 kg
12 x 17 kg
12 x 17 kg
Cable lateral raise: - T2020
10 x 5 kg
10 x 5 kg
DB one arm overhead triceps ext:
10 x 12 kg
6 x 14 kg
6 x 14 kg
Pushdown:
10 x 85 kg
8 x 90 kg
6 x 95 kg
6 x 95 kg
One arm cable triceps ext:
15 x 20 kg
12 x 20 kg
12 x 20 kg
Machine rear delts:
20 x 100 lbs + 15 partials
10 x 100 lbs + 15 partials
15 x 60 lbs
Vægt:
89,5 kg
BB close grip bænkpres:
3 x 100 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
DB skulderpres:
8 x 30 kg
6 x 35 kg
6 x 35 kg
5 x 35 kg
- Skulderen var ikke vild med dips idag
DB lateral raise:
12 x 17 kg
12 x 17 kg
12 x 17 kg
Cable lateral raise: - T2020
10 x 5 kg
10 x 5 kg
DB one arm overhead triceps ext:
10 x 12 kg
6 x 14 kg
6 x 14 kg
Pushdown:
10 x 85 kg
8 x 90 kg
6 x 95 kg
6 x 95 kg
One arm cable triceps ext:
15 x 20 kg
12 x 20 kg
12 x 20 kg
Machine rear delts:
20 x 100 lbs + 15 partials
10 x 100 lbs + 15 partials
15 x 60 lbs
Vægt:
89,5 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Træning søndag:
Ryg:
Chinups:
3 x 46 kg
3 x 46 kg
3 x 46 kg
3 x 46 kg
3 x 46 kg
5 x 32 kg
5 x 32 kg
3 x 32 kg
Cable low rows:
8 x 90 kg
8 x 95 kg
7 x 95 kg
6 x 95 kg
6 x 95 kg
NG pulldown:
5 x 112,5 kg
5 x 115 kg
5 x 115 kg
5 x 115 kg
5 x 115 kg
Straight arm pulldown: - T2020
10 x 50 kg
8 x 60 kg
8 x 60 kg
Ryg:
Chinups:
3 x 46 kg
3 x 46 kg
3 x 46 kg
3 x 46 kg
3 x 46 kg
5 x 32 kg
5 x 32 kg
3 x 32 kg
Cable low rows:
8 x 90 kg
8 x 95 kg
7 x 95 kg
6 x 95 kg
6 x 95 kg
NG pulldown:
5 x 112,5 kg
5 x 115 kg
5 x 115 kg
5 x 115 kg
5 x 115 kg
Straight arm pulldown: - T2020
10 x 50 kg
8 x 60 kg
8 x 60 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bryst + Biceps:
DB bænkpres:
5 x 46 kg
5 x 46 kg
5 x 46 kg
5 x 46 kg
7 x 46 kg - slight incline herfra
6 x 46 kg
7 x 42 kg - mere incline
6 x 40 kg
DB fly: - T4020
8 x 22 kg
8 x 22 kg
8 x 22 kg
8 x 22 kg
DB cross body hammer curl:
12 x 24 kg
10 x 24 kg
10 x 21 kg
EZ-bar curl:
5 x 65 kg
8 x 65 kg
8 x 65 kg
8 x 60 kg
6 x 60 kg
DB incline curl:
8 x 21 kg
10 x 19 kg
10 x 19 kg
Vægt:
90,3 kg
DB bænkpres:
5 x 46 kg
5 x 46 kg
5 x 46 kg
5 x 46 kg
7 x 46 kg - slight incline herfra
6 x 46 kg
7 x 42 kg - mere incline
6 x 40 kg
DB fly: - T4020
8 x 22 kg
8 x 22 kg
8 x 22 kg
8 x 22 kg
DB cross body hammer curl:
12 x 24 kg
10 x 24 kg
10 x 21 kg
EZ-bar curl:
5 x 65 kg
8 x 65 kg
8 x 65 kg
8 x 60 kg
6 x 60 kg
DB incline curl:
8 x 21 kg
10 x 19 kg
10 x 19 kg
Vægt:
90,3 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ben + Mave
Lying leg curl: - T3020
10 x 40 kg
8 x 50 kg
6 x 50 kg
6 x 50 kg
Squat:
3 x 110 kg
2 x 130 kg
3 x 140 kg
2 x 140 kg
2 x 140 kg
2 x 140 kg
3 x 130 kg
3 x 130 kg
6 x 110 kg
5 x 110 kg
DB bulgarian split squat:
6 x 19 kg
6 x 19 kg
5 x 19 kg
Unilateral leg press: - T4020
5 x 80 kg
7 x 60 kg
7 x 60 kg
6 x 60 kg
+ standing calf raise
Cable crunches:
10 x 95 kg
8 x 95 kg
6 x 95 kg
Lying leg curl: - T3020
10 x 40 kg
8 x 50 kg
6 x 50 kg
6 x 50 kg
Squat:
3 x 110 kg
2 x 130 kg
3 x 140 kg
2 x 140 kg
2 x 140 kg
2 x 140 kg
3 x 130 kg
3 x 130 kg
6 x 110 kg
5 x 110 kg
DB bulgarian split squat:
6 x 19 kg
6 x 19 kg
5 x 19 kg
Unilateral leg press: - T4020
5 x 80 kg
7 x 60 kg
7 x 60 kg
6 x 60 kg
+ standing calf raise
Cable crunches:
10 x 95 kg
8 x 95 kg
6 x 95 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Træning igår:
Triceps + skulder:
Close grip bænkpres:
3 x 100 kg
3 x 105 kg
3 x 105 kg
3 x 105 kg
3 x 105 kg
8 x 100 kg
6 x 100 kg
7 x 90 kg
7 x 90 kg
DB skulderpres:
7 x 32 kg
6 x 32 kg
8 x 28 kg
8 x 28 kg
Dips: - T4020
10 x bw
10 x bw
10 x bw
10 x bw
10 x bw
DB lateral raise:
12 x 15 kg
12 x 15 kg
10 x 15 kg
10 x 15 kg
Rope pushdown: - T2020
8 x 60 kg
10 x 50 kg
8 x 50 kg
Machine rear laterals:
25 x 100 lbs + 12 partials
15 x 100 lbs + 12 partials
Vægt:
90,1 kg
Triceps + skulder:
Close grip bænkpres:
3 x 100 kg
3 x 105 kg
3 x 105 kg
3 x 105 kg
3 x 105 kg
8 x 100 kg
6 x 100 kg
7 x 90 kg
7 x 90 kg
DB skulderpres:
7 x 32 kg
6 x 32 kg
8 x 28 kg
8 x 28 kg
Dips: - T4020
10 x bw
10 x bw
10 x bw
10 x bw
10 x bw
DB lateral raise:
12 x 15 kg
12 x 15 kg
10 x 15 kg
10 x 15 kg
Rope pushdown: - T2020
8 x 60 kg
10 x 50 kg
8 x 50 kg
Machine rear laterals:
25 x 100 lbs + 12 partials
15 x 100 lbs + 12 partials
Vægt:
90,1 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ryg + nakke:
Chinups:
3 x 30 kg
3 x 37 kg
3 x 37 kg
3 x 37 kg
3 x 37 kg
6 x 19 kg - pullups herfra
7 x 14 kg
7 x 10 kg
6 x bw
Low cable rows:
11 x 80 kg
11 x 80 kg
10 x 80 kg
10 x 80 kg
NG pulldown:
6 x 105 kg
6 x 105 kg
6 x 105 kg
6 x 105 kg
6 x 105 kg
One arm cable rows:
10 x 35 kg
10 x 35 kg
Straight arm pulldown: -T2020
10 x 35 kg
10 x 35 kg
10 x 30 kg
BB Shrugs: - pause i toppen
10 x 100 kg
10 x 120 kg
10 x 120 kg
Vægt:
90,2 kg
Chinups:
3 x 30 kg
3 x 37 kg
3 x 37 kg
3 x 37 kg
3 x 37 kg
6 x 19 kg - pullups herfra
7 x 14 kg
7 x 10 kg
6 x bw
Low cable rows:
11 x 80 kg
11 x 80 kg
10 x 80 kg
10 x 80 kg
NG pulldown:
6 x 105 kg
6 x 105 kg
6 x 105 kg
6 x 105 kg
6 x 105 kg
One arm cable rows:
10 x 35 kg
10 x 35 kg
Straight arm pulldown: -T2020
10 x 35 kg
10 x 35 kg
10 x 30 kg
BB Shrugs: - pause i toppen
10 x 100 kg
10 x 120 kg
10 x 120 kg
Vægt:
90,2 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bryst + Biceps:
DB slight incline bænkpres:
3 x 44 kg
3 x 53 kg
3 x 53 kg
3 x 53 kg
3 x 53 kg
5 x 49 kg
5 x 49 kg
5 x 49 kg
3 x 49 kg
DB fly:
5 x 30 kg
5 x 30 kg
5 x 30 kg
5 x 30 kg
Machine pec-dec: - T1020
12 x 45 kg
12 x 45 kg
10 x 45 kg
DB cross body hammer curl:
8 x 28 kg
6 x 28 kg
8 x 26 kg
EZ-bar curl:
10 x 65 kg
5 x 72,5 kg
5 x 70 kg
DB incline curl:
8 x 24 kg
8 x 24 kg
6 x 24 kg
Vægt:
90,4 kg
DB slight incline bænkpres:
3 x 44 kg
3 x 53 kg
3 x 53 kg
3 x 53 kg
3 x 53 kg
5 x 49 kg
5 x 49 kg
5 x 49 kg
3 x 49 kg
DB fly:
5 x 30 kg
5 x 30 kg
5 x 30 kg
5 x 30 kg
Machine pec-dec: - T1020
12 x 45 kg
12 x 45 kg
10 x 45 kg
DB cross body hammer curl:
8 x 28 kg
6 x 28 kg
8 x 26 kg
EZ-bar curl:
10 x 65 kg
5 x 72,5 kg
5 x 70 kg
DB incline curl:
8 x 24 kg
8 x 24 kg
6 x 24 kg
Vægt:
90,4 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ben + Mave:
Squat:
3 x 140 kg
1 x 150 kg
1 x 150 kg
1 x 150 kg
1 x 150 kg
3 x 140 kg
2 x 140 kg
3 x 120 kg - pause i bunden
3 x 120 kg - pause i bunden
DB BG split squat:
5 x 21 kg
5 x 21 kg
5 x 21 kg
Unilateral leg press:
5 x 80 kg
5 x 90 kg
5 x 100 kg
5 x 100 kg
Leg curl: - T2020
8 x 50 kg
5 x 60 kg
8 x 50 kg
Standing calf raise:
12 x 200 kg
10 x 200 kg
8 x 200 kg
6 x 250 kg
Cable crunches:
8 x 100 kg
5 x 100 kg
5 x 100 kg
Squat:
3 x 140 kg
1 x 150 kg
1 x 150 kg
1 x 150 kg
1 x 150 kg
3 x 140 kg
2 x 140 kg
3 x 120 kg - pause i bunden
3 x 120 kg - pause i bunden
DB BG split squat:
5 x 21 kg
5 x 21 kg
5 x 21 kg
Unilateral leg press:
5 x 80 kg
5 x 90 kg
5 x 100 kg
5 x 100 kg
Leg curl: - T2020
8 x 50 kg
5 x 60 kg
8 x 50 kg
Standing calf raise:
12 x 200 kg
10 x 200 kg
8 x 200 kg
6 x 250 kg
Cable crunches:
8 x 100 kg
5 x 100 kg
5 x 100 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Triceps + Skulder:
Close grip bænkpres:
3 x 100 kg
3 x 115 kg
3 x 115 kg
3 x 115 kg
3 x 115 kg
3 x 115 kg
4 x 110 kg
4 x 110 kg
4 x 110 kg
4 x 110 kg
DB standing shoulderpress:
8 x 24 kg
5 x 26 kg
5 x 28 kg
5 x 26 kg
Dips:
10 x 40 kg
5 x 50 kg
5 x 50 kg
DB Lateral raise:
9 x 19 kg
8 x 19 kg
8 x 19 kg
8 x 19 kg
Triceps rope pushdown:
15 x 60 kg
12 x 65 kg
10 x 65 kg
Machine rear delts:
25 x 100 lbs
18 x 100 lbs
18 x 80 lbs
Vægt:
90,7 kg
Close grip bænkpres:
3 x 100 kg
3 x 115 kg
3 x 115 kg
3 x 115 kg
3 x 115 kg
3 x 115 kg
4 x 110 kg
4 x 110 kg
4 x 110 kg
4 x 110 kg
DB standing shoulderpress:
8 x 24 kg
5 x 26 kg
5 x 28 kg
5 x 26 kg
Dips:
10 x 40 kg
5 x 50 kg
5 x 50 kg
DB Lateral raise:
9 x 19 kg
8 x 19 kg
8 x 19 kg
8 x 19 kg
Triceps rope pushdown:
15 x 60 kg
12 x 65 kg
10 x 65 kg
Machine rear delts:
25 x 100 lbs
18 x 100 lbs
18 x 80 lbs
Vægt:
90,7 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Triceps + Skulder:
Close grip bænkpres:
3 x 100 kg
4 x 105 kg
4 x 105 kg
4 x 105 kg
4 x 105 kg
7 x 100 kg
8 x 90 kg
6 x 90 kg
DB standing skulderpres:
10 x 21 kg
8 x 21 kg
8 x 21 kg
8 x 21 kg
Dips: - T2020
8 x 20 kg
8 x 20 kg
8 x 20 kg
8 x 20 kg
DB lateral raise:
15 x 17 kg
12 x 17 kg
9 x 17 kg
9 x 17 kg
Triceps ropw pushdown:
10 x 65 kg
8 x 65 kg
10 x 60 kg
8 x 60 kg
One arm triceps pushdown:
12 x 25 kg
15 x 20 kg
14 x 20 kg
Machine rear delts:
24 x 100 lbs
15 x 100 lbs
20 x 80 lbs
Vægt:
90,9 kg
Close grip bænkpres:
3 x 100 kg
4 x 105 kg
4 x 105 kg
4 x 105 kg
4 x 105 kg
7 x 100 kg
8 x 90 kg
6 x 90 kg
DB standing skulderpres:
10 x 21 kg
8 x 21 kg
8 x 21 kg
8 x 21 kg
Dips: - T2020
8 x 20 kg
8 x 20 kg
8 x 20 kg
8 x 20 kg
DB lateral raise:
15 x 17 kg
12 x 17 kg
9 x 17 kg
9 x 17 kg
Triceps ropw pushdown:
10 x 65 kg
8 x 65 kg
10 x 60 kg
8 x 60 kg
One arm triceps pushdown:
12 x 25 kg
15 x 20 kg
14 x 20 kg
Machine rear delts:
24 x 100 lbs
15 x 100 lbs
20 x 80 lbs
Vægt:
90,9 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bryst + Biceps:
DB slight incline bænkpres:
4 x 44 kg
5 x 53 kg
3 x 53 kg
3 x 53 kg
3 x 53 kg
5 x 49 kg
5 x 49 kg
5 x 49 kg
DB fly:
6 x 30 kg
6 x 30 kg
5 x 30 kg
5 x 30 kg
Pec-dec:
12 x 50 kg
10 x 55 kg
10 x 55 kg
DB hammer curl:
6 x 30 kg
5 x 32 kg
5 x 32 kg
EZ-bar curl: - mere fokus på Ecc.
6 x 65 kg
6 x 65 kg
5 x 65 kg
5 x 65 kg
DB incline curl:
8 x 24 kg
8 x 21 kg
8 x 21 kg
Vægt:
90,8 kg
DB slight incline bænkpres:
4 x 44 kg
5 x 53 kg
3 x 53 kg
3 x 53 kg
3 x 53 kg
5 x 49 kg
5 x 49 kg
5 x 49 kg
DB fly:
6 x 30 kg
6 x 30 kg
5 x 30 kg
5 x 30 kg
Pec-dec:
12 x 50 kg
10 x 55 kg
10 x 55 kg
DB hammer curl:
6 x 30 kg
5 x 32 kg
5 x 32 kg
EZ-bar curl: - mere fokus på Ecc.
6 x 65 kg
6 x 65 kg
5 x 65 kg
5 x 65 kg
DB incline curl:
8 x 24 kg
8 x 21 kg
8 x 21 kg
Vægt:
90,8 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ben + Mave:
Squat:
3 x 140 kg
1 x 150 kg
1 x 150 kg
1 x 150 kg
2 x 140 kg
3 x 130 kg
5 x 120 kg
4 x 120 kg
8 x 100 kg
DB BG split squat:
5 x 24 kg
5 x 24 kg
5 x 24 kg
5 x 24 kg
Unilateral leg press:
6 x 82,5 kg
6 x 82,5 kg
5 x 82,5 kg
5 x 82,5 kg
Lying leg curl: - T2020
10 x 50 kg
8 x 50 kg
+ læg og mave
Squat:
3 x 140 kg
1 x 150 kg
1 x 150 kg
1 x 150 kg
2 x 140 kg
3 x 130 kg
5 x 120 kg
4 x 120 kg
8 x 100 kg
DB BG split squat:
5 x 24 kg
5 x 24 kg
5 x 24 kg
5 x 24 kg
Unilateral leg press:
6 x 82,5 kg
6 x 82,5 kg
5 x 82,5 kg
5 x 82,5 kg
Lying leg curl: - T2020
10 x 50 kg
8 x 50 kg
+ læg og mave
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Triceps + Skulder:
Close grip bænkpres:
3 x 100 kg
5 x 110 kg
4 x 110 kg
4 x 110 kg
4 x 110 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
DB standing skulderpres:
8 x 26 kg
5 x 30 kg
7 x 26 kg
6 x 26 kg
Dips: - T3020
5 x 40 kg
5 x 40 kg
5 x 40 kg
5 x 40 kg
DB Lateral raise:
9 x 19 kg
6 x 21 kg
6 x 21 kg
6 x 21 kg
Triceps rope pushdown:
10 x 65 kg
10 x 65 kg
10 x 60 kg
Machine rear delts:
25 x 100 lbs
20 x 80 lbs
20 x 60 lbs
Close grip bænkpres:
3 x 100 kg
5 x 110 kg
4 x 110 kg
4 x 110 kg
4 x 110 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
DB standing skulderpres:
8 x 26 kg
5 x 30 kg
7 x 26 kg
6 x 26 kg
Dips: - T3020
5 x 40 kg
5 x 40 kg
5 x 40 kg
5 x 40 kg
DB Lateral raise:
9 x 19 kg
6 x 21 kg
6 x 21 kg
6 x 21 kg
Triceps rope pushdown:
10 x 65 kg
10 x 65 kg
10 x 60 kg
Machine rear delts:
25 x 100 lbs
20 x 80 lbs
20 x 60 lbs
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bryst + Biceps:
DB slight incline bænkpres:
5 x 49 kg
5 x 49 kg
5 x 49 kg
5 x 49 kg
7 x 46 kg
6 x 44 kg
DB fly: - T2020
10 x 24 kg
10 x 24 kg
10 x 24 kg
8 x 24 kg
Pec-dec:
15 x 50 kg
14 x 50 kg
12 x 50 kg
EZ-bar curl:
8 x 65 kg
8 x 65 kg
8 x 65 kg
6 x 65 kg
DB incline curl:
10 x 21 kg
8 x 21 kg
8 x 21 kg
Cable curl:
12 x 25 kg
12 x 15 kg
15 x 22,5 kg
DB slight incline bænkpres:
5 x 49 kg
5 x 49 kg
5 x 49 kg
5 x 49 kg
7 x 46 kg
6 x 44 kg
DB fly: - T2020
10 x 24 kg
10 x 24 kg
10 x 24 kg
8 x 24 kg
Pec-dec:
15 x 50 kg
14 x 50 kg
12 x 50 kg
EZ-bar curl:
8 x 65 kg
8 x 65 kg
8 x 65 kg
6 x 65 kg
DB incline curl:
10 x 21 kg
8 x 21 kg
8 x 21 kg
Cable curl:
12 x 25 kg
12 x 15 kg
15 x 22,5 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ben + Mave:
Squat:
3 x 140 kg
2 x 150 kg
2 x 150 kg
1 x 150 kg
1 x 150 kg
1 x 155 kg
4 x 130 kg
5 x 120 kg
5 x 100 kg - pause i bunden
5 x 100 kg - pause i bunden
DB BG split squat:
8 x 21 kg
8 x 21 kg
7 x 21 kg
7 x 21 kg
Unilateral legpress:
8 x 80 kg
8 x 80 kg
7 x 80 kg
+ calf raise og mave
Squat:
3 x 140 kg
2 x 150 kg
2 x 150 kg
1 x 150 kg
1 x 150 kg
1 x 155 kg
4 x 130 kg
5 x 120 kg
5 x 100 kg - pause i bunden
5 x 100 kg - pause i bunden
DB BG split squat:
8 x 21 kg
8 x 21 kg
7 x 21 kg
7 x 21 kg
Unilateral legpress:
8 x 80 kg
8 x 80 kg
7 x 80 kg
+ calf raise og mave
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Triceps + Skulder:
Close grip bænkpres:
5 x 90 kg
5 x 90 kg
3 x 107,5 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
8 x 102,5 kg
6 x 102,5 kg
6 x 95 kg
Standing shoulderpres:
10 x 22 kg
10 x 22 kg
9 x 22 kg
9 x 22 kg
Dips: - T3020
7 x 30 kg
6 x 30 kg
6 x 30 kg
6 x 30 kg
Lateral raise:
12 x 19 kg
9 x 19 kg
8 x 19 kg
8 x 19 kg
Rope pushdown:
12 x 65 >> 10 x 55 kg
10 x 65 >> 10 x 55 kg
10 x 65 >> 9 x 55 kg
Machine Rear delts:
25 x 100 lbs + 12 partials
20 x 80 lbs + 12 partials
20 x 60 lbs
Vægt:
91 kg
Close grip bænkpres:
5 x 90 kg
5 x 90 kg
3 x 107,5 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
8 x 102,5 kg
6 x 102,5 kg
6 x 95 kg
Standing shoulderpres:
10 x 22 kg
10 x 22 kg
9 x 22 kg
9 x 22 kg
Dips: - T3020
7 x 30 kg
6 x 30 kg
6 x 30 kg
6 x 30 kg
Lateral raise:
12 x 19 kg
9 x 19 kg
8 x 19 kg
8 x 19 kg
Rope pushdown:
12 x 65 >> 10 x 55 kg
10 x 65 >> 10 x 55 kg
10 x 65 >> 9 x 55 kg
Machine Rear delts:
25 x 100 lbs + 12 partials
20 x 80 lbs + 12 partials
20 x 60 lbs
Vægt:
91 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Quads:
Squat:
5 x 130 kg
3 x 140 kg
1 x 150 kg
1 x 150 kg
1 x 150 kg
3 x 110 kg - pause i bunden
3 x 110 kg
3 x 110 kg
DB BG split squat:
5 x 26 kg
5 x 26 kg
5 x 26 kg
5 x 26 kg
Unilateral legpress:
8 x 80 kg
5 x 90 kg
5 x 100 kg
3 x 110 kg
+ lidt læg
Squat:
5 x 130 kg
3 x 140 kg
1 x 150 kg
1 x 150 kg
1 x 150 kg
3 x 110 kg - pause i bunden
3 x 110 kg
3 x 110 kg
DB BG split squat:
5 x 26 kg
5 x 26 kg
5 x 26 kg
5 x 26 kg
Unilateral legpress:
8 x 80 kg
5 x 90 kg
5 x 100 kg
3 x 110 kg
+ lidt læg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Triceps + skulder:
Close grip bænkpres:
3 x 100 kg
3 x 110 kg
3 x 115 kg
3 x 120 kg
3 x 120 kg
3 x 120 kg
3 x 115 kg
3 x 110 kg
DB standing skulderpres:
8 x 26 kg
6 x 26 kg
6 x 26 kg
6 x 26 kg
Dips: - T3020
5 x 40 kg
5 x 50 kg
5 x 50 kg
3 x 50 kg
Lateral raise:
6 x 21 kg
6 x 21 kg
6 x 21 kg
9 x 19 kg
Rope pushdown:
10 x 70 kg >> 10 x 60 kg
10 x 70 kg >> 10 x 60 kg
8 x 70 kg >> 10 x 60 kg
Machine rear delts:
25 x 100 lbs + 12 partials
20 x 80 lbs + 12 partials
Vægt:
91,5 kg
Close grip bænkpres:
3 x 100 kg
3 x 110 kg
3 x 115 kg
3 x 120 kg
3 x 120 kg
3 x 120 kg
3 x 115 kg
3 x 110 kg
DB standing skulderpres:
8 x 26 kg
6 x 26 kg
6 x 26 kg
6 x 26 kg
Dips: - T3020
5 x 40 kg
5 x 50 kg
5 x 50 kg
3 x 50 kg
Lateral raise:
6 x 21 kg
6 x 21 kg
6 x 21 kg
9 x 19 kg
Rope pushdown:
10 x 70 kg >> 10 x 60 kg
10 x 70 kg >> 10 x 60 kg
8 x 70 kg >> 10 x 60 kg
Machine rear delts:
25 x 100 lbs + 12 partials
20 x 80 lbs + 12 partials
Vægt:
91,5 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ryg + nakke: - Uden straps i de fleste øvelser
Chinups:
5 x 20 kg
3 x 40 kg
3 x 40 kg
3 x 40 kg
3 x 40 kg
3 x 40 kg
3 x 40 kg
Cable low row:
15 x 80 kg
11 x 90 kg
8 x 95 kg
8 x 95 kg
NG pulldown:
6 x 110 kg
5 x 115 kg
5 x 120 kg
5 x 125 kg
5 x 125 kg
Cable one arm rows:
12 x 35 kg
12 x 35 kg
10 x 35 kg
Shrugs: - pause i toppen
10 x 120 kg
8 x 120 kg
8 x 120 kg
Vægt:
91,4 kg
Chinups:
5 x 20 kg
3 x 40 kg
3 x 40 kg
3 x 40 kg
3 x 40 kg
3 x 40 kg
3 x 40 kg
Cable low row:
15 x 80 kg
11 x 90 kg
8 x 95 kg
8 x 95 kg
NG pulldown:
6 x 110 kg
5 x 115 kg
5 x 120 kg
5 x 125 kg
5 x 125 kg
Cable one arm rows:
12 x 35 kg
12 x 35 kg
10 x 35 kg
Shrugs: - pause i toppen
10 x 120 kg
8 x 120 kg
8 x 120 kg
Vægt:
91,4 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bryst + Biceps:
DB slight incline bænkpres:
8 x 46 kg
8 x 46 kg
7 x 46 kg
6 x 46 kg
6 x 46 kg
5 x 46 kg
DB fly: - T3020
8 x 24 kg
8 x 24 kg
8 x 24 kg
8 x 24 kg
Pec dec:
12 x 50 kg
10 x 50 kg
10 x 50 kg
BB curl:
8 x 60 kg
8 x 60 kg
7 x 60 kg
DB incline curl:
8 x 21 kg
6 x 21 kg
6 x 21 kg
Cable lying curls:
15 x 30 kg
14 x 30 kg
15 x 27,5 kg
Vægt:
91,8 kg
DB slight incline bænkpres:
8 x 46 kg
8 x 46 kg
7 x 46 kg
6 x 46 kg
6 x 46 kg
5 x 46 kg
DB fly: - T3020
8 x 24 kg
8 x 24 kg
8 x 24 kg
8 x 24 kg
Pec dec:
12 x 50 kg
10 x 50 kg
10 x 50 kg
BB curl:
8 x 60 kg
8 x 60 kg
7 x 60 kg
DB incline curl:
8 x 21 kg
6 x 21 kg
6 x 21 kg
Cable lying curls:
15 x 30 kg
14 x 30 kg
15 x 27,5 kg
Vægt:
91,8 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ben + mave:
Squat:
3 x 120 kg
3 x 130 kg
1 x 140 kg - bælte herefter
2 x 150 kg
2 x 150 kg
2 x 150 kg
2 x 150 kg
1 x 155 kg
3 x 120 kg - pause i bunden
3 x 120 kg
DB BG split squat:
6 x 24 kg
6 x 24 kg
6 x 24 kg
6 x 24 kg
Unilateral legpress:
8 x 80 kg
8 x 80 kg
8 x 80 kg
8 x 80 kg
+ mave og læg
Squat:
3 x 120 kg
3 x 130 kg
1 x 140 kg - bælte herefter
2 x 150 kg
2 x 150 kg
2 x 150 kg
2 x 150 kg
1 x 155 kg
3 x 120 kg - pause i bunden
3 x 120 kg
DB BG split squat:
6 x 24 kg
6 x 24 kg
6 x 24 kg
6 x 24 kg
Unilateral legpress:
8 x 80 kg
8 x 80 kg
8 x 80 kg
8 x 80 kg
+ mave og læg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bryst + Biceps:
Db slight incline bænkpres:
5 x 40 kg
5 x 53 kg
5 x 53 kg
3 x 53 kg
3 x 53 kg
5 x 49 kg
5 x 49 kg
Db Fly:
8 x 30 kg
5 x 32 kg
5 x 32 kg
5 x 32 kg
Pec-Dec:
12 x 60 kg
10 x 55 kg
10 x 55 kg
8 x 55 kg
BB Curl:
8 x 60 kg
5 x 65 kg
5 x 65 kg
DB seated curl:
6 x 26 kg
6 x 26 kg
6 x 26 kg
Cable lying curls:
12 x 35 kg
12 x 32,5 kg
15 x 30 kg
Vægt:
92,1 kg
Db slight incline bænkpres:
5 x 40 kg
5 x 53 kg
5 x 53 kg
3 x 53 kg
3 x 53 kg
5 x 49 kg
5 x 49 kg
Db Fly:
8 x 30 kg
5 x 32 kg
5 x 32 kg
5 x 32 kg
Pec-Dec:
12 x 60 kg
10 x 55 kg
10 x 55 kg
8 x 55 kg
BB Curl:
8 x 60 kg
5 x 65 kg
5 x 65 kg
DB seated curl:
6 x 26 kg
6 x 26 kg
6 x 26 kg
Cable lying curls:
12 x 35 kg
12 x 32,5 kg
15 x 30 kg
Vægt:
92,1 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ben + Mave:
BB Squat:
3 x 120 kg
3 x 140 kg
2 x 150 kg
2 x 155 kg
2 x 155 kg
1 x 160 kg
1 x 160 kg
1 x 160 kg
3 x 150 kg
3 x 120 kg - uden bælte, pause i bunden herfra
3 x 120 kg
DB BG split squat:
5 x 30 kg
5 x 30 kg
4 x 30 kg
4 x 30 kg
Unilateral legpress:
5 x 105 kg
5 x 105 kg
5 x 105 kg
5 x 105 kg
Dragonflags: - Ecc. only
6 x bw
4 x bw
4 x bw
3 x bw
+ lidt evilwheel, mere af det næste gang
BB Squat:
3 x 120 kg
3 x 140 kg
2 x 150 kg
2 x 155 kg
2 x 155 kg
1 x 160 kg
1 x 160 kg
1 x 160 kg
3 x 150 kg
3 x 120 kg - uden bælte, pause i bunden herfra
3 x 120 kg
DB BG split squat:
5 x 30 kg
5 x 30 kg
4 x 30 kg
4 x 30 kg
Unilateral legpress:
5 x 105 kg
5 x 105 kg
5 x 105 kg
5 x 105 kg
Dragonflags: - Ecc. only
6 x bw
4 x bw
4 x bw
3 x bw
+ lidt evilwheel, mere af det næste gang
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Triceps + Skulder:
Close grip bænkpres: - dårlig bænk
3 x 111 kg
3 x 111 kg
3 x 111 kg
3 x 111 kg
3 x 111 kg
3 x 111 kg
3 x 111 kg
3 x 111 kg
DB standing skulderpres:
8 x 26 kg
8 x 26 kg
6 x 26 kg
6 x 26 kg
Dips:
5 x 40 kg
5 x 50 kg
5 x 60 kg
3 x 70 kg - pr
5 x 40 kg
DB lateral raise: - mere fokus på tempo
6 x 21 kg
9 x 17 kg
8 x 17 kg
6 x 17 kg
Rope pushdown:
10 x 70 kg >> 10 x 60 kg
10 x 70 kg >> 10 x 60 kg
7 x 70 kg >> 8 x 60 kg
Machine rear delts:
25 x 110 lbs + 15 partials
20 x 90 lbs + 15 partials
Vægt:
91,7 kg
Close grip bænkpres: - dårlig bænk
3 x 111 kg
3 x 111 kg
3 x 111 kg
3 x 111 kg
3 x 111 kg
3 x 111 kg
3 x 111 kg
3 x 111 kg
DB standing skulderpres:
8 x 26 kg
8 x 26 kg
6 x 26 kg
6 x 26 kg
Dips:
5 x 40 kg
5 x 50 kg
5 x 60 kg
3 x 70 kg - pr
5 x 40 kg
DB lateral raise: - mere fokus på tempo
6 x 21 kg
9 x 17 kg
8 x 17 kg
6 x 17 kg
Rope pushdown:
10 x 70 kg >> 10 x 60 kg
10 x 70 kg >> 10 x 60 kg
7 x 70 kg >> 8 x 60 kg
Machine rear delts:
25 x 110 lbs + 15 partials
20 x 90 lbs + 15 partials
Vægt:
91,7 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Træning igen efter sygdom og deload.
Triceps + skulder:
Close grip bænkpres:
5 x 100 kg
3 x 110 kg
3 x 115 kg
3 x 120 kg
3 x 115 kg
3 x 115 kg
3 x 110 kg
3 x 110 kg
Standing skulderpres:
9 x 26 kg
8 x 26 kg
7 x 26 kg
6 x 26 kg
DB lateral raise:
9 x 17 kg
8 x 17 kg
8 x 17 kg
9 x 12 kg - seated herfra
9 x 12 kg
Triceps pushdown:
15 x 70 kg >> 15 x 60 kg
12 x 70 kg >> 12 x 60 kg
10 x 70 kg >> 10 x 60 kg
Dips:
20 x bw
15 x bw
15 x bw
Machine rear delts:
25 x 110 lbs + 15 partials
12 x 100 lbs + 15 lbs
20 x 60 lbs
Vægt:
92,3 kg
Triceps + skulder:
Close grip bænkpres:
5 x 100 kg
3 x 110 kg
3 x 115 kg
3 x 120 kg
3 x 115 kg
3 x 115 kg
3 x 110 kg
3 x 110 kg
Standing skulderpres:
9 x 26 kg
8 x 26 kg
7 x 26 kg
6 x 26 kg
DB lateral raise:
9 x 17 kg
8 x 17 kg
8 x 17 kg
9 x 12 kg - seated herfra
9 x 12 kg
Triceps pushdown:
15 x 70 kg >> 15 x 60 kg
12 x 70 kg >> 12 x 60 kg
10 x 70 kg >> 10 x 60 kg
Dips:
20 x bw
15 x bw
15 x bw
Machine rear delts:
25 x 110 lbs + 15 partials
12 x 100 lbs + 15 lbs
20 x 60 lbs
Vægt:
92,3 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bryst + biceps:
DB slight incline bænkpres:
9 x 46 kg
8 x 46 kg
7 x 46 kg
6 x 46 kg
5 x 46 kg
DB fly:
8 x 30 kg
7 x 30 kg
6 x 30 kg
5 x 30 kg
Pec-dec:
12 x 55 kg
10 x 55 kg
12 x 50 kg
DB seated curl:
8 x 26 kg
5 x 30 kg
5 x 30 kg
5 x 30 kg
Cable lying curl:
12 x 70 kg
10 x 70 kg
14 x 65 kg
DB slight incline bænkpres:
9 x 46 kg
8 x 46 kg
7 x 46 kg
6 x 46 kg
5 x 46 kg
DB fly:
8 x 30 kg
7 x 30 kg
6 x 30 kg
5 x 30 kg
Pec-dec:
12 x 55 kg
10 x 55 kg
12 x 50 kg
DB seated curl:
8 x 26 kg
5 x 30 kg
5 x 30 kg
5 x 30 kg
Cable lying curl:
12 x 70 kg
10 x 70 kg
14 x 65 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ben + Mave:
Squat:
3 x 120 kg
3 x 130 kg
3 x 150 kg
1 x 160 kg
1 x 160 kg
1 x 160 kg
1 x 160 kg
3 x 150 kg
5 x 130 kg
8 x 110 kg
DB BG squat:
5 x 30 kg
5 x 30 kg
Unilateral legpres:
5 x 100 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg
8 x 80 kg
Dragonflags: - Ecc. only
4 x bw
4 x bw
4 x bw
Ab-wheel: -fra knæ
8 x bw
8 x bw
7 x bw
+ lidt læg
Squat:
3 x 120 kg
3 x 130 kg
3 x 150 kg
1 x 160 kg
1 x 160 kg
1 x 160 kg
1 x 160 kg
3 x 150 kg
5 x 130 kg
8 x 110 kg
DB BG squat:
5 x 30 kg
5 x 30 kg
Unilateral legpres:
5 x 100 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg
8 x 80 kg
Dragonflags: - Ecc. only
4 x bw
4 x bw
4 x bw
Ab-wheel: -fra knæ
8 x bw
8 x bw
7 x bw
+ lidt læg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Triceps + skulder:
Close grip bænkpres:
5 x 100 kg
3 x 110 kg
3 x 120 kg
3 x 125 kg - hjælp på sidste
3 x 120 kg
3 x 115 kg
3 x 115 kg
3 x 115 kg
DB standing skulderpres:
12 x 24 kg
8 x 24 kg
10 x 24 kg
Dips:
5 x 40 kg
5 x 50 kg
3 x 60 kg
5 x 40 kg
Lateral raise:
9 x 19 kg
8 x 19 kg
6 x 19 kg
6 x 19 kg
Rope pushdown:
10 x 70 kg >> 10 x 60 kg
10 x 70 kg >> 8 x 60 kg
12 x 60 kg
12 x 60 kg
12 x 25 kg - one arm herfra
12 x 25 kg
Machine rear delts:
20 x 110 lbs + 15 partials
20 x 90 lbs + 15 partials
20 x 60 lbs
Vægt:
92,0 kg
Close grip bænkpres:
5 x 100 kg
3 x 110 kg
3 x 120 kg
3 x 125 kg - hjælp på sidste
3 x 120 kg
3 x 115 kg
3 x 115 kg
3 x 115 kg
DB standing skulderpres:
12 x 24 kg
8 x 24 kg
10 x 24 kg
Dips:
5 x 40 kg
5 x 50 kg
3 x 60 kg
5 x 40 kg
Lateral raise:
9 x 19 kg
8 x 19 kg
6 x 19 kg
6 x 19 kg
Rope pushdown:
10 x 70 kg >> 10 x 60 kg
10 x 70 kg >> 8 x 60 kg
12 x 60 kg
12 x 60 kg
12 x 25 kg - one arm herfra
12 x 25 kg
Machine rear delts:
20 x 110 lbs + 15 partials
20 x 90 lbs + 15 partials
20 x 60 lbs
Vægt:
92,0 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Bryst + Biceps:
DB slight incline bænkpres:
5 x 46 kg
6 x 53 kg
5 x 53 kg
5 x 53 kg
4 x 53 kg
5 x 53 kg
6 x 46 kg
DB power fly:
6 x 32 kg
5 x 32 kg
5 x 32 kg
5 x 32 kg
Pec-dec:
10 x 55 kg
10 x 55 kg
10 x 50 kg
DB seated curl:
5 x 32 kg
5 x 32 kg
5 x 30 kg
5 x 30 kg
Lying cable curl:
15 x 35 kg
11 x 35 kg
12 x 32,5 kg
Vægt:
92,2 kg
DB slight incline bænkpres:
5 x 46 kg
6 x 53 kg
5 x 53 kg
5 x 53 kg
4 x 53 kg
5 x 53 kg
6 x 46 kg
DB power fly:
6 x 32 kg
5 x 32 kg
5 x 32 kg
5 x 32 kg
Pec-dec:
10 x 55 kg
10 x 55 kg
10 x 50 kg
DB seated curl:
5 x 32 kg
5 x 32 kg
5 x 30 kg
5 x 30 kg
Lying cable curl:
15 x 35 kg
11 x 35 kg
12 x 32,5 kg
Vægt:
92,2 kg
"Hard Work Beats Talent Until Talent Decides to Work Hard"
-
- Reputation point: 5
- Indlæg: 849
- Tilmeldt: 8. apr 2007, 23:09
- Geografisk sted: ⛄ ᕦ(ò_ó*)ᕤ ⛄
- Træner her: Zielkes Fitnessklub
- Logbog: Vis logbog
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