Bentræning

1. Leg Extensions
3x16/16/12
280lbs

2. Front Squat
5x12/10/8/8/6
40kg/40kg/50kg/60kg/70kg

3. Single Leg-Press
4x12/12/10/6
80kg/100kg/130kg/180kg

4. Squat
3x12/12/12
40kg

5. Leg Curls
5x16/16/14/12/10
160lbs/160lbs/180lbs/190lbs/200lbs

6. Calf Press
2x40/40
100kg

7. Romanian Deadlift
3x12/8/10
70kg/120kg/150kg

Skulder- og bicepstræning

1. Military Press
5x14/12/10/10/8
40kg

2. Lateral Raises
4x12/12/10/8
10kg/11kg/14kg/19kg

3. Reverse Flyers
3x12/12/8
20lbs/30lbs/40lbs

4. Barbell Upright Rowing
3x8/8/12
50kg/50kg/20kg

5. Behind Neck Press
2x12/12
20kg

1. Standing Dumbbell Curls
3x10/8/6
19,5kg/24kg/27,5kg

2. Barbell Curls
3x12/12/10
40kg

Seth Feroce

Do or die

Du er blevet stærk. Hvad kører du af kosttilskud?

Tricepstræning

1. Reverse-stance Triceps Pulldown
4x12/12/20/12
35kg

2. Reverse-Grip Triceps Pulldown
3x8/12/12
25kg/20kg

3. Overhead Triceps Extensions (high pulley handle)
3x12/12/12
80lbs

4. Bar Pushaway
3x10/10/8
100lbs/120lbs/140lbs

salt skrev:Du er blevet stærk. Hvad kører du af kosttilskud?

Jeg er så småt oppe på 94kg igen (lige pt. er jeg igang med at leane ned på 85 igen), og i forhold til kosttilskud spiser jeg dagligt en-to chewable fibertabletter med vaniljesmag som ikke er helt slemme

For tiden har jeg ikke gidet investere i kosttilskud, men jeg overvejer at køre noget kreatin engang i august.

Jeg har erfaret at intet hjælper på styrken som en sund & ordentlig kost, god døgnrytme (og til nødstilfælde kan jeg godt benytte en koffeinpille fra Bodylab inden træning)

Tillykke til Arnold med de 65!

Mave- & rygtræning

1. Hanging Leg Raises
3x12/12/8

2. Ab Wheel Rollout
3x12/12/8

Ryg

Superset m. Pulldowns & Seated Rows
1. Pulldowns
4x12/12/8/8
60kg/70kg/80kg/55kg
2. Seated Rows
4x12/12/8/8
60kg/70kg/80kg/55kg

Superset m. Yates Rows & Barbell Shrugs
3. Yates Rows
3x12/10/8
50kg/70kg/80kg
4. Barbell Shrugs
4x12/12/12/12
50kg/70kg/80kg/140kg

5. Rope Pullback
2x12/12
80lbs/80lbs

6. Dødløft/Deadlift
3x12/10/10
100kg/130kg/160kg

Citat fra Saving Private Ryan

Gen. George C. Marshall: I have a letter here, written a long time ago, to a Mrs. Bixby in Boston. So bear with me. "Dear Madam: I have been shown in the files of the War Department a statement of the Adjutant-General of Massachusetts that you are the mother of five sons who have died gloriously on the field of battle. I feel how weak and fruitless must be any words of mine which should attempt to beguile you from the grief of a loss so overwhelming. But I cannot refrain from tendering to you the consolation that may be found in the thanks of the Republic they died to save. I pray that our heavenly Father may assuage the anguish of your bereavement, and leave you only the cherished memory of the loved and lost, and the solemn pride that must be yours to have laid so costly a sacrifice upon the altar of freedom. Yours very sincerely and respectfully, Abraham Lincoln."

Bryst & læg

1. Incline Bench Press
3x10/8/6
70kg/70kg/80kg

2. Incline Dumbbell Push-Press
3x8/8/8
14kg/10kg

3. Dumbbell Flat Press
4x12/8/8/4
20kg/29,5kg/35kg/42kg

4. Chest Dips
3x12/12/10
bw

5. Calf-extensions dropset
4x20/16/12/30
400lbs/300lbs/200lbs/100lbs

6. Barbell Flat Bench Press
1x8
80kg

2012 USA's 2nd place - Nick Trigili