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I'm afraid he's running out of time v2.
Lower
HB squat
op til 170
Lying leg curl + ben pres
10x40 + 15x100
8x50 + 15x150
8x60 + 15x190
12x50 + 15x210
16x40 + 15x220
Back extension + DB RDL
20 + 8x40
20 + 8x46
20 + 8x50
Mave og deadhangs
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
CG bænkpres
2x4x127.5
CG larsen pres
4x5x115
Pull ups
4xbw + 12
6xbw
6xbw
DB skulder pres + Pulldowns
8x30 + 8x85
8x36 + 8x100
8x40 + 8x100
DB flyes, laterals og arm.
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
HB squat
op til 180
backoff på 130
RDL
6x100
6x140
6x160
dødløft
op til 250
Lying leg curl
12x40
12x50
8x55
Hack squat + back extension
3 sæts
Mave
3 sæts
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
HB squat
5x170
2x5x150
Dødløft
3x5x200
Leg curl
3 sæts
DB BSS
3 sæts @50
back extension og mave
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
CG bænkpres
3x3x130
CG larsen pres
5x4x117.5
Pull ups
10
8
7
7
Incline DB pres + pulldowns
8x36 + 10x90
8x42 + 10x100
8x42 + 10x100
Arm
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
HB squat
op til 200
Dødløft
5x220
3x230
10x180
10x180
Leg curl + step ups
3 sæts
Back extension
3 sæts
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Sam Sulek er god underholdning.
Bænkpres
op til 142.5
WG pulldowns + DB bænk
15x85 + 20x30
15x95 + 12x42
15x100 + 6x50
Arm
Hemmeligt
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
HB squat
20x130
uden bælte, meget let i ben.
Dødløft
2x10x185
Leg curl + close stance hack squat
2 sæts
Back extension + mave
2 sæts
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
CG bænkpres
3x10x100
Pull ups
3x8xbw
Pulldowns + Incline DB pres
12x90 + 12x30
12x90 + 12x36
12x90 + 12x38
Seated cable row + DB flyes
10x200 + 10x26
10x200 + 10x28
10x200 + 10x30
Arm
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
HB squat
5x180
Dødløft
3x5x210
Lying leg curl + close stance hack squat
15x40 + 12x50
15x40 + 12x50
15x40 + 12x50
15x40 + 12x50
GHD back extension
4 sæts @bw
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
CG bænkpres
2x6x120
2x6x110
Pull ups + Incline DB pres
11 + 8x40
10 + 8x42
8 + 8x44
WG pulldowns + DB flyes
12x85 + 10x30
3 sæts
Arm
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
HB squat
op til 190
30x100
Dødløft
20x140
hjem, ren hyggetræning.
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
CG bænkpres
1x140
4x10x100
Pull ups
12xbw
sygt
Incline DB pres + pulldowns
8x42 + 20x80
7x46 + 18x90
Arm
Blast
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Bænkpres
3x10x110
3x10x100
Pulldowns MAG
10x90
3x10x100
2x10x90
DB skulder pres + facepulls
10x34 + 12x35
10x34 + 12x40
10x34 + 12x45
DB flyes + DB laterals
10x26 + 12x14
10x26 + 12x14
10x26 + 12x14
Arm
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
HB squat
op til 5x190
Dødløft
op til 5x235
Hack squat
op til 5x160
10x130
GHD back extension
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Lige som tingene bare spiller i træningen, kommer der saftsuseme en kategori 5 forkølelse ud af ingenting. 2x12 timers søvn og så ellers ned og træne idaw.
Bænkpres
2x4x127.5
2x6x112.5
Pulldowns
15x85
2x12x100
DB skulder pres
8x26
8x30
8x34
8x38
8x42
Det må være en PB
Seated cable row + facepulls
12x180 + 12x40
12x180 + 12x45
12x180 + 12x45
Arm
Det hele
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Bænkpres
2x8x120
10x112.5
14x100
12x100
10x100
Pulldowns
3x12x90
Arm
det halve
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
DB pres
8x20
8x28
8x36
8x42
8x46
8x50
15x40
Incline bænkpres
5 sæts @90
Pulldowns MAG
15x85
15x100
15x100
CS DB rows
10x50
10x50
10x50
DB flyes + facepulls
12x26 + 12x40
12x30 + 12x45
12x32 + 12x50
Arm + laterals
Det hele
8x20
8x28
8x36
8x42
8x46
8x50
15x40
Incline bænkpres
5 sæts @90
Pulldowns MAG
15x85
15x100
15x100
CS DB rows
10x50
10x50
10x50
DB flyes + facepulls
12x26 + 12x40
12x30 + 12x45
12x32 + 12x50
Arm + laterals
Det hele
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
HB squat
5x170
5x170
5x170
Dødløft
5x240
10x195
10x195
Leg extension + leg curl
15x100 + 12x40
15x120 + 10x45
15x120 + 10x45
GHD back extension + mave
15x32 + ?
3 sæts
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
HB squat
op til 3x200
Hack squat
4 sæts
Goodmornings
6x60
6x80
6x90
6x100
leg curl + leg extension
4 sæts
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Bænkpres
3x10x115
2x12x100
Pulldowns MAG
3x12x100
DB skulder pres
4 sæts
CS DB rows
4x8x50
Arm
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Bænkpres
4x132.5
7x5x120
Pulldowns + DB flyes
5 sæts
DB laterals + facepull
5 sæts
Arm
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
HB squat
5x180
backoff @140
Dødløft
5x245
10x200
10x200
Leg extension + leg curl
3 sæts
GHD back extension
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Bænkpres
10x117.5
19x100
2xPB - men 20 havde været sjovere.
Pull ups
4x8xbw
Mere ryg, skulder og arm.
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
W1D1
HB squat
6x175
6x175
6x175
6x175
Bænkpres
3x3x105
Spoto pres
8x105
8x105
8x105
Dødløft
6x220
6x220
Leg curl + 1ben leg extension
12x45 + 12x50
12x45 + 12x55
12x45 + 12x60
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
W1D2
Bænkpres
3x3x105
Incline DB pres
6x46
6x48
6x50 pb
Pendlay row
4x10x110
DB OHP
4x10x34
Pull ups
4x8xbw
Pushdowns + DB curls
20x35 + 20x20
20x35 + 20x20
20x35 + 20x20
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
W1D3
Bænkpres
3x3x105
Spoto pres
3x6x112.5
Pendlay row
4x10x115
DB OHP
4x10x30
Pull ups
4x8xbw
https://ibb.co/cFctLZH
Pushdowns + DB curls
20x40 + 20x22
20x40 + 20x22
20x40 + 20x22
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
W1D4
HB squat
4x8x155
Bænkpres
3x3x105
Incline DB pres
3x3x50
Dødløft
2x8x192.5
Leg curl + 1ben leg extension
12x50 + 12x65
12x50 + 12x70
12x50 + 12x70
HB squat
4x8x155
Bænkpres
3x3x105
Incline DB pres
3x3x50
Dødløft
2x8x192.5
Leg curl + 1ben leg extension
12x50 + 12x65
12x50 + 12x70
12x50 + 12x70
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
W1D5
Bænkpres
3x3x105
Spoto pres
3x3x120
Pendlay row
4x10x120
DB OHP
4x12x30
Pull ups
4x8xbw
Pushdowns + DB curls
20x40 + 20x22
20x40 + 20x22
20x40 + 20x22
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
- - Bænkpres: 67.50
- - Squat: 113.50
- - Dødløft: 102.50
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
W2D1
HB squat
10x175 pb
5x3x177.5 - 1min pause
Bænkpres
3x1x135
3x3x112.5
Stivbenet dødløft
3x8x160
Leg curl + 1ben leg extension
8x55 + 8x70
8x55 + 8x75
8x55 + 8x75
Sidst rettet af Randy 10. nov 2023, 20:33, rettet i alt 1 gang.
So a lot of people become comfortable. They stop growing, they stop wanting anything, they become satisfied.
-
- Reputation point: 50
- Indlæg: 1481
- Tilmeldt: 27. apr 2014, 16:09
- Geografisk sted: Holstebro
- Træner her: Dansk Fitness Holstebro
FLEXfitness
- Styrkeliste
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