Heavys Log

Så et det Nyt år, og derfor fejer jeg det med et nyt program

Chest/Back

BB. Bench Press:
50 kg. 1 * 15
51 kg. 1 * 15

BB. Bent-Over Rows:
35 kg. 1 * 15
36 kg. 1 * 15

DB. Incline Press:
16 kg. 1 * 15
17 kg. 1 * 15

Close-Grip Weighted Chin-Ups:
BW. (74,4 kg.) 1 * 5
BW. (74,4 kg.) 1 * 9

C. Seated Row:
50 kg. 2 * 15

Kosttilskud:
2 Scoops Mutant Mass
+
Mutant Pump

SÅDAN DER

http://www.iammutant.com/social/news-01-02-12.php

Har kæmpet for det i næsten 6 måneder, og nu lykkes det

Jeg kom på [url]Iammutant.com[/url]´s hjemme side

Legs / Abs

BB. Squats:
50 kg. 1 * 15
51 kg. 1 * 15

BB. Stiff Legged Deadlift:
60 kg. 1 * 15
65 kg. 1 * 15

DB. Step-Up:
25 kg. 2 * 15

BB. Standing Calf Raise:
100 kg. 1 * 15
110 kg. 1 * 15

Weighted Cable Crunches:
20 kg. 1 * 15
25 kg. 1 * 15

Hanging Leg Raises
BW. (74 kg.) 2 * 15

Kosttilskud:
2 Scoops Mutant Mass
+
Mutant Pump

Skal snart have købt noget Creatin hjem i gen

Har været meget på en FB side, som nu har givet pote

For der findes kun 10 af denne T-shirt. og jeg får en af dem

: Uden navn.png (116.41 KiB) Vist 780 gange

Dagens tegn er Cardio tegn!

25 minutter på stepmaskinen aka. 900 stps... Det er da en start

Shoulders / Arms

BB. Military Press:
20 kg. 1 * 15
24 kg. 1 * 15

BB. Upright Row:
20 kg. 2 * 15

DB. Standing Lateral Raise:
4 kg. 1 * 15
5 kg. 1 * 15

DB. Bent-Over Lateral Raise:
6 kg. 2 * 15

DB. Overhead Triceps Extensions:
20 kg. 1 * 15
22 kg. 1 * 15

EZ. Standing Curls:
20 kg. 1 * 15
15 kg. 1 * 15

Kosttilskud:
2 Scoops Mutant Mass
+
Mutant Pump

Cardio:
61 minutter på step maskinen = 2617 steps

Glemte da helt at smide mit sidste pass ind ](*,)

Chest/Back

BB. Bench Press:
55 kg. 1 * 12
56 kg. 1 * 12
57 kg. 1 * 12

BB. Bent-Over Rows:
40 kg. 1 * 12
42 kg. 2 * 12

DB. Incline Press:
17 kg. 1 * 12
19 kg. 2 * 12

Close-Grip Weighted Chin-Ups:
BW. 1 * 8
BW. 1 * 7
BW. 1 * 67

C. Seated Row:
55 kg. 3 * 12

Kosttilskud:
2 Scoops Mutant Mass
+
Mutant Pump

Legs / Abs

BB. Squats:
60 Kg. 1 * 12
62 Kg. 1 * 12
64 Kg. 1 * 12

BB. Stiff Legged Deadlift:
70 Kg. 1 * 12
75 Kg. 1 * 12
77 Kg. 1 * 12

DB. Step-Up:
26 Kg. 1 * 12
27 Kg. 2 * 12

BB. Standing Calf Raise:
115 Kg. 1 * 12
110 Kg. 2 * 12

Weighted Cable Crunches:
30 Kg. 1 * 12
35 kg. 2 * 12

Hanging Leg Raises:
BW. (73,3 Kg.) 3 * 12

Kosttilskud:
2 Scoops Mutant Mass
+
Mutant Pump

Cardio:
30 minutter på stepmaskinen = 1000 steps

Og nu kommer beviset for hvorfor jeg laver Cardio :lol:

Shoulders / Arms

BB. Military Press:
26 Kg. 1 * 12
28 Kg. 1 * 12
32 kg. 1 * 712

BB. Upright Row:
20 kg. 1 * 12
25 Kg. 2 * 12

DB. Standing Lateral Raise:
6 kg. 1 * 12
7 kg. 2 * 12

DB. Bent-Over Lateral Raise:
7 Kg. 1 * 12
8 Kg. 2 * 12

DB. Overhead Triceps Extensions:
26 Kg. 1 * 12
27 Kg. 2 * 12

EZ. Standing Curls:
16 Kg. 1 * 12
17 Kg. 2 * 12

Kosttilskud:
2 Scoops Mutant Mass
+
Mutant Pump

Så lige et fint lille billede :lol:

Chest/Back

BB. Bench Press:
60 Kg. 1 * 10
62 Kg. 1 * 10
62,5 Kg. 2 * 10

BB. Bent-Over Rows:
45 Kg. 2 * 10
46 Kg. 2 * 10

DB. Incline Press:
20 Kg. 1 * 10
22 Kg. 2 * 10
22,5 Kg. 1 * 10

Close-Grip Weighted Chin-Ups:
BW. (73,3 Kg.) 1 * 9
BW. (73,3 Kg.) 1 * 6
BW. (73,3 Kg.) 1 * 7
BW. (73,3 Kg.) 1 * 6

C. Seated Row:
70 Kg. 1 * 10
60 Kg. 4 * 10

Kosttilskud:
2 Scoops Mutant Mass
+
Mutant Pump

Cardio:
70 minutter på stepmaskinen = 2700 Steps

Legs / Abs

BB. Squats:
65 Kg. 1 * 10
70 Kg. 3 * 10

BB. Stiff Legged Deadlift:
80 Kg. 4 * 10

DB. Step-Up:
28 Kg. 2 * 10
28,5 Kg. 2 * 10

DB. Standing Calf Raise:
28,5 Kg. 10
30 Kg. 1 * 10
35 Kg. 1 * 10
40 Kg. 1 * 10

Weighted Cable Crunches:
35 Kg. 3 * 10
36 Kg. 1 * 10

Kosttilskud:
2 Scoops Mutant Mass
+
Mutant Pump

Shoulders / Arms

BB. Military Press:
35 Kg. 4 * 10

BB. Upright Row:
30 Kg. 1 * 10
32 Kg. 3 * 10

DB. Standing Lateral Raise:
7,5 Kg. 4 * 10

DB. Bent-Over Lateral Raise:
7,5 Kg. 1 * 10
10,5 Kg. 3 * 10

Superset:
DB. Overhead Triceps Extensions:
25 Kg. 3 * 10
20 Kg. 1 * 10

C. Bar Pushdown
15 Kg. 1 * 10
25 Kg. 1 * 10
20 Kg. 2 * 10

Superset:
EZ. Standing Curls:
16 Kg. 4 * 10

DB. Standing Curls:
8 Kg. 4 * 10

Kosttilskud:
2 Scoops Mutant Mass
+
10 gram Keratin

Er på god vej til at komme ind i den gamle spise rutine

Kan ikke vente til at jeg skal træne Chest/Back i aften

Chest/Back

BB. Bench Press:
63 Kg. 1 * 8
64 Kg. 1 * 8
65 Kg. 2 * 8

BB. Bent-Over Rows:
47 Kg. 1 * 8
48 Kg. 2 * 8
50 Kg. 1 * 8

DB. Incline Press:
23 Kg. 1 * 8
24 Kg. 3 * 8

Close-Grip Weighted Chin-Ups:
BW. (72,3 Kg.) 1 * 7
BW. (72,3 Kg.) 3 * 8

C. Seated Row:
62, 5 Kg. 4 * 8

Kosttilskud:
2 Scoops Mutant Mass
+
10 gram Keratin

Legs / Abs

Opvarming:
BB. Fornt Squat:
40 Kg. 1 * 12

BB. Squats:
66 Kg. 1 * 8
70 Kg. 1 * 8
75 Kg. 1 * 8
76 Kg. 1 * 8

BB. Stiff Legged Deadlift:
80 Kg. 1 * 8
90 Kg. 3 * 8

DB. Step-Up:
30 Kg. 2 * 8
31 Kg. 2 * 8

DB. Standing Calf Raise:
45 Kg. 1 * 8
50 Kg. 3 * 8

Weighted Cable Crunches:
35 Kg. 1 * 8
40 Kg. 1 * 8
37 Kg. 2 * 8

Hanging Leg Raises
BW. (72,3 Kg.) 4 * 8

Kosttilskud:
2 Scoops Mutant Mass
+
10 gram Keratin

Cardeio

30 Minutter på stepmaskinen = 1100 Steps

Shoulders / Arms

BB. Military Press:
38 Kg. 1 * 8
39 Kg. 2 * 8
40 Kg. 1 * 8

BB. Upright Row:
32 Kg. 2 * 8
32,5 Kg. 2 * 8

DB. Standing Lateral Raise:
8 Kg. 1 * 8
9 Kg. 3 * 8

DB. Bent-Over Lateral Raise:
9 Kg. 1 * 8
10 Kg. 2 * 8
11 Kg. 1 * 8

Supersæt:
DB. Overhead Triceps Extensions:
22,5 Kg. 1 * 8
23 Kg. 3 * 8

C. Bar Pushdown
20 Kg. 3 * 8
21 Kg. 1 * 8

Supersæt:
EZ. Standing Curls:
18 Kg. 4 * 8

DB. Standing Curls:
9 Kg. 4 * 8

Kosttilskud:
2 Scoops Mutant Mass
+
1 Scoop Mutant Rage

Chest/Back

BB. Bench Press:
66 Kg. 1 * 6
67 Kg. 1 * 6
68 Kg. 3 * 6

BB. Bent-Over Rows:
50 Kg. 1 * 6
55 Kg. 1 * 6
56 Kg. 1 * 6
57 Kg. 2 * 6

DB. Incline Press:
26 Kg. 1 * 6
27 Kg. 4 * 6

Close-Grip Weighted Chin-Ups:
BW. 1 * 6
BW. + 5 Kg. 4 * 6

C. Seated Row:
65 Kg. 5 * 6

Kosttilskud:
2 Scoops Mutant Mass
+
1 Scoop Mutant Rage

Legs

BB. Squats:
78 Kg. 1 * 6
80 Kg. 1 * 6
82 Kg. 1 * 6
84 Kg. 1 * 6
85 Kg. 1 * 6

BB. Stiff Legged Deadlift:
95 Kg. 1 * 6
96 Kg. 4 * 6

DB. Step-Up:
34 Kg. 3 * 6
36 Kg. 2 * 6

BD. Standing Calf Raise:
55 Kg. 1 * 6
60 Kg. 4 * 6

Kosttilskud:
2 Scoops Mutant Mass
+
2 Scoop Mutant Rage
+
Mutant Pumo

Upper Body

DB. Incline Press:
22,5 Kg. 2 * 12
20 Kg. 1 * 12

Chin-Ups:
BW. (72,3 Kg.) 3 * 8

DB. Flat Press:
20 Kg. 1 * 12
22 Kg. 1 * 12
25 Kg. 1 * 10

C. Lat Pull-Down:
45 Kg. 3 * 12

Supersæt
Dips:
BW. (72,3 Kg.) 3 * 12

C. Rope pushdown:
20 Kg. 3 * 12

Supersæt
EZ. Standing Curl:
15 Kg. 3 * 12

DB. Standing Curl:
6 Kg. 3 * 12

Kosttilskud:
2 Scoops Mutant Mass
+
2 Scoop Mutant Rage
+
Mutant Pumo

31 cm.

Lower Body

BB. Squat:
66 Kg. 3 * 12

DB. Lunges:
20 Kg. 1 * 12
22 Kg. 2 * 12

Lying Hamstring Curl:
30 Kg. 1 * 12
35 Kg. 2 * 12

DB. Calf Raise:
30 Kg. 1 * 12
32 Kg. 2 * 12

Kosttilskud:
2 Scoops Mutant Mass

Cardio

Stepmaskinen:
75 Min. = 2882 Steps

Upper Body

DB. Shoulder Press:
20 Kg. 1 * 8
15 Kg. 2 * 12

DB. One-Arm Row:
30 Kg. 1 * 12
32 Kg. 1 * 12
34 Kg. 1 * 12

DB. Lateral Raise:
8 Kg. 1 * 12
9 Kg. 1 * 12
10 Kg. 1 * 12

C. Row:
50 Kg. 1 * 12
60 Kg. 1 * 12
65 Kg. 1 * 12

EZ. Lying Triceps Extension:
20 Kg. 1 * 12
24 Kg. 2 * 12

Supersæt
DB. Curl:
6 Kg. 1 * 12
7 Kg. 2 * 12

DB. Hammer Curl:
8 Kg. 3 * 12

Kosttilskud:
2 Scoops Mutant Mass
+
Mutant Pump

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