23-04-2011

Fullbody

Squat
6 rep x 50 kg (opvarm)
5 rep x 135 kg
5 rep x 135 kg
5 rep x 135 kg

Benmaskine
8 rep x 250 kg
8 rep x 250 kg

Bænkpress
6 rep x 50 kg (opvarm)
4 rep x 112,5 kg
4 rep x 112,5 kg
4 rep x 112,5 kg

incline Bænkpress db
8 rep x 38 kg
8 rep x 38 kg

military press
6 rep x 55 kg
6 rep x 55 kg
6 rep x 55 kg

Bor
5 rep x 80 kg
5 rep x 80 kg

Biceps Curl db
6 rep x 24 kg
6 rep x 24 kg

french press
6 rep x 47,5 kg
6 rep x 47,5 kg

Mavemaskine
10 rep x 47,5 kg
10 rep x 47,5 kg

25-04-2011

Testede min 10 RM i en masse forskellige øvelser

26-04-11

Bryst/triceps/skulder/nakke

Bænkpress
6 rep x 50 kg (opvarm)
5 rep x 110 kg
5 rep x 110 kg
5 rep x 110 kg

incline Bænkpress db
8 rep x 38 kg
8 rep x 38 kg

military press
6 rep x 50 kg
6 rep x 50 kg
6 rep x 50 kg

Dips
6 rep x 40 kg
6 rep x 40 kg
6 rep x 40 kg

french press
6 rep x 45 kg
6 rep x 45 kg
6 rep x 45 kg

lat raises
8 rep x 12 kg
8 rep x 12 kg

shrugs db
10 rep x 38 kg
10 rep x 38 kg

Flyes db
8 rep x 20 kg
8 rep x 20 kg

Super lasagne til aftensmad, lavet på opskriften af den fra bodylab.dk bare med lidt extra

29-04-11
Prøve træning på kommende program ;)

Squat
5 rep 137,5 kg
5 rep 137,5 kg
5 rep 137,5 kg
5 rep 137,5 kg
4 rep 137,5 kg

Bænkpress
5 rep x 110 kg
5 rep x 110 kg
5 rep x 110 kg
5 rep x 110 kg
4 rep x 110 kg

SLDL
8 rep x 100 kg
8 rep x 100 kg
8 rep x 100 kg

Military press
8 rep x 50 kg
8 rep x 50 kg
8 rep x 50 kg

chin ups
8 rep x 0 kg
8 rep x 0 kg
8 rep x 0 kg

Rows
8 rep x 65 kg
8 rep x 65 kg
8 rep x 65 kg

Mavemaskine
10 rep x 45 kg
10 rep x 45 kg
10 rep x 45 kg

Hansi - Fullbody program[Cut]
Starter på et nyt fullbody program

Stats
Alder: 22År
Vægt: 87,8kg
Højde: 179cm
Trænings Dage: Man, Ons, Fre
Trænings program: Fullbody
Kost: 2500 Kcal (+500 på træningsdage)
Energi fordeling: 40%Kulhydrat/40%Protein/20%fedt

Kosttilskud
Bodylab Whey 80


Bodylab Weight Gainer "fersken/appelsin"


Biosym Omnimin


Bodylab Coffie


Bodylab Omega3

Program:
Pas A:

Squat: 5x5
SLDL: 3x8
Bænkpres: 5x5
Military press: 3x8
Pullups ell. chins: 5x8 (med vægt, når/hvis muligt)
Rows: 3x8
Hanging leg raises: 3x10-12


Pas B:

Dødløft: 5x5
Legpress: 3x8
Skrå bænk: 5x5
Dips: 3x8
Rows: 5x8
Pullups ell. chins: 3x8 (med vægt, når/hvis muligt)
Maveøvelse: 3x10-12

Ugen struktureret ala det her:

1: pas A
2: - off
3: pas B
4: kardio
5: pas A
6: kardio
7: - off
8: pas B
9: - off
10: pas A
11: kardio
12: pas B
13: kardio
14: - off

Når/ hvis tiden og energien er til det køre jeg en form for curls i slutningen af programmet

29-04-11
Gik død i sidstesæt squat -.-

Squat
5 rep 137,5 kg
5 rep 137,5 kg
5 rep 137,5 kg
5 rep 137,5 kg
2 rep 137,5 kg

SLDL
8 rep x 100 kg
8 rep x 100 kg
8 rep x 100 kg

Bænkpress
5 rep x 110 kg
5 rep x 110 kg
5 rep x 110 kg
5 rep x 110 kg
4 rep x 110 kg

Military press
8 rep x 55 kg
8 rep x 55 kg
8 rep x 55 kg

chin ups
8 rep x 0 kg
8 rep x 0 kg
8 rep x 0 kg

Pull ups
8 rep x 0 kg
6 rep x 0 kg

Rows
8 rep x 70 kg
8 rep x 70 kg
8 rep x 70 kg

Hanging leg raises
12 rep x 0 kg
12 rep x 0 kg
10 rep x 0 kg

04-05-2011
Skidt dødløft og havde ingen krafter i pullups tror jeg tager den før rows næste gang
DL
5 rep x 140 kg
5 rep x 140 kg
5 rep x 140 kg
4 rep x 140 kg
2 rep x 140 kg

inceline Bænkpress
5 rep x 90 kg
5 rep x 90 kg
5 rep x 90 kg
5 rep x 90 kg
3 rep x 90 kg

Legpress
8 rep x 250 kg
8 rep x 250 kg
8 rep x 250 kg

Dips
8 rep x 35 kg
8 rep x 35 kg
8 rep x 35 kg

Rows
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg

Pullups
6 rep x 0 kg
4 rep x 0 kg
4 rep x 0 kg

Hanging leg rasises
10 rep x 0 kg
10 rep x 0 kg
12 rep x 0 kg

Biceps curl db
5 rep x 26 kg

06-05-11


Squat
5 rep 127,5 kg
5 rep 127,5 kg
5 rep 127,5 kg
5 rep 127,5 kg
5 rep 127,5 kg

SLDL
8 rep x 100 kg
8 rep x 100 kg
8 rep x 100 kg

Bænkpress
5 rep x 107,5 kg
5 rep x 107,5 kg
5 rep x 107,5 kg
5 rep x 107,5 kg
5 rep x 107,5 kg

Military press
8 rep x 55 kg
8 rep x 55 kg
8 rep x 55 kg

chin ups
8 rep x 0 kg
8 rep x 0 kg
8 rep x 0 kg

Pull ups
8 rep x 0 kg
6 rep x 0 kg

Rows
8 rep x 65 kg
8 rep x 65 kg
8 rep x 65 kg

Hanging leg raises
12 rep x 0 kg
12 rep x 0 kg
10 rep x 0 kg

09-05-2011
var ikke så frisk idag

DL
5 rep x 125 kg
5 rep x 125 kg
5 rep x 125 kg
5 rep x 125 kg
5 rep x 125 kg

inceline Bænkpress
5 rep x 82,5 kg
5 rep x 82,5 kg
5 rep x 82,5 kg
5 rep x 82,5 kg
3 rep x 82,5 kg

Legpress
8 rep x 250 kg
8 rep x 250 kg
8 rep x 250 kg

Dips
8 rep x 37,5 kg
8 rep x 37,5 kg
8 rep x 37,5 kg

Pullups
8 rep x 0 kg
8 rep x 0 kg
8 rep x 0 kg

Rows
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg

Hanging leg rasises
12 rep x 0 kg
12 rep x 0 kg
12 rep x 0 kg

Biceps curl db
5 rep x 20 kg

arnold press
8 rep x 20 kg

11-05-11

Squat
6 rep x 50 kg (opvarm)
5 rep 90 kg
5 rep 135 kg
5 rep 135 kg
5 rep 135 kg
5 rep 135 kg

SLDL
8 rep x 100 kg
8 rep x 100 kg
8 rep x 100 kg

Bænkpress
5 rep x 107,5 kg
5 rep x 107,5 kg
5 rep x 107,5 kg
5 rep x 107,5 kg
5 rep x 107,5 kg

Military press
8 rep x 55 kg
8 rep x 55 kg
8 rep x 55 kg

chin ups
8 rep x 0 kg
8 rep x 0 kg
8 rep x 0 kg

Pull ups
8 rep x 0 kg
6 rep x 0 kg

Rows
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg

Hanging leg raises
12 rep x 0 kg
12 rep x 0 kg
10 rep x 0 kg

13-05-2011

DL
5 rep x 130 kg
5 rep x 130 kg
5 rep x 130 kg
5 rep x 130 kg
5 rep x 130 kg

inceline Bænkpress
5 rep x 85 kg
5 rep x 85 kg
5 rep x 85 kg
5 rep x 85 kg
5 rep x 85 kg

Legpress
8 rep x 250 kg
8 rep x 250 kg
8 rep x 250 kg

Dips
8 rep x 40 kg
8 rep x 40 kg
8 rep x 40 kg

Pullups
8 rep x 0 kg
8 rep x 0 kg
8 rep x 0 kg

Rows
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg

Hanging leg rasises
12 rep x 0 kg
12 rep x 0 kg
12 rep x 0 kg

arnold press
8 rep x 22 kg

16-05-11

Squat
6 rep x 50 kg (opvarm)
5 rep 90 kg
5 rep 137,5 kg
5 rep 137,5 kg
5 rep 137,5 kg
5 rep 137,5 kg

SLDL
8 rep x 100 kg
8 rep x 100 kg
8 rep x 100 kg

Bænkpress
6 rep x 50 kg (opvarm)
5 rep x 110 kg
5 rep x 110 kg
5 rep x 110 kg
5 rep x 110 kg
4 rep x 110 kg + 1 force rep

Military press
8 rep x 55 kg
8 rep x 55 kg
8 rep x 55 kg

chin ups
8 rep x 0 kg
8 rep x 0 kg
8 rep x 0 kg

Pull ups
8 rep x 0 kg
8 rep x 0 kg

Rows
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg

Hanging leg raises
12 rep x 0 kg
12 rep x 0 kg
10 rep x 0 kg

18-05-2011

DL
6 rep x 50 kg (opvarm)
5 rep x 130 kg
5 rep x 130 kg
5 rep x 130 kg
5 rep x 130 kg
5 rep x 130 kg

inceline Bænkpress
5 rep x 87,5 kg
5 rep x 87,5 kg
5 rep x 87,5 kg
5 rep x 87,5 kg
5 rep x 87,5 kg

Legpress
8 rep x 250 kg
8 rep x 250 kg
8 rep x 250 kg

Dips
8 rep x 40 kg
8 rep x 40 kg
8 rep x 40 kg

Pullups
8 rep x 0 kg
8 rep x 0 kg
8 rep x 0 kg

Rows
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg

Mavemaskine
12 rep x 50 kg
12 rep x 50 kg
12 rep x 50 kg

21-05-11
Dårlig squat idag

Squat
6 rep x 50 kg (opvarm)
5 rep 90 kg
5 rep 137,5 kg
5 rep 137,5 kg
4 rep 137,5 kg
5 rep 130 kg

SLDL
8 rep x 100 kg
8 rep x 100 kg
8 rep x 100 kg

Bænkpress
6 rep x 50 kg (opvarm)
5 rep x 110 kg
5 rep x 110 kg
5 rep x 110 kg
5 rep x 110 kg
4 rep x 110 kg + 1 force rep

Military press
8 rep x 55 kg
8 rep x 55 kg
8 rep x 55 kg

chin ups
8 rep x 0 kg
8 rep x 0 kg
8 rep x 0 kg

Pull ups
8 rep x 0 kg
6 rep x 0 kg

Rows
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg

Hanging leg raises
12 rep x 0 kg

23-05-2011

DL
6 rep x 50 kg (opvarm)
5 rep x 130 kg
5 rep x 130 kg
5 rep x 130 kg
5 rep x 130 kg
5 rep x 130 kg

inceline Bænkpress
5 rep x 87,5 kg
5 rep x 87,5 kg
5 rep x 87,5 kg
5 rep x 87,5 kg
5 rep x 87,5 kg

Legpress
8 rep x 250 kg
8 rep x 250 kg
8 rep x 250 kg

Dips
8 rep x 40 kg
8 rep x 40 kg
8 rep x 40 kg

Pullups
8 rep x 0 kg
8 rep x 0 kg
8 rep x 0 kg

Rows
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg

Hangning leg reasies
12 rep x 0 kg
12 rep x 0 kg
12 rep x 0 kg
12 rep x 50 kg

25-05-11
Ingen energi så kørte extra dype squats for super teknik

Squat
6 rep x 50 kg (opvarm)
8 rep 90 kg
8 rep 90 kg
8 rep 90 kg
8 rep 90 kg

SLDL
8 rep x 100 kg
8 rep x 100 kg
8 rep x 100 kg

Bænkpress Excentrisk
6 rep x 50 kg (opvarm)
5 rep x 130 kg force rep
5 rep x 130 kg force rep
5 rep x 130 kg force rep
5 rep x 130 kg force rep
5 rep x 130 kg force rep

Military press
8 rep x 55 kg
8 rep x 55 kg
8 rep x 55 kg

chin ups
8 rep x 0 kg
8 rep x 0 kg
8 rep x 0 kg

Pull ups
8 rep x 0 kg
6 rep x 0 kg

Rows
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg

Hanging leg raises
12 rep x 0 kg
12 rep x 0 kg
10 rep x 0 kg

Flyes
10 rep x 18 kg
10 rep x 18 kg
10 rep x 18 kg

30-05-11

Squat
6 rep x 50 kg (opvarm)
5 rep 90 kg
5 rep 137,5 kg
5 rep 137,5 kg
4 rep 137,5 kg
5 rep 130 kg

SLDL
8 rep x 110 kg
8 rep x 110 kg
8 rep x 110 kg

Bænkpress
6 rep x 50 kg (opvarm)
5 rep x 110 kg
5 rep x 110 kg
5 rep x 110 kg + 1 force rep
5 rep x 105 kg
5 rep x 105 kg

Military press
8 rep x 55 kg
8 rep x 55 kg
8 rep x 55 kg

chin ups
8 rep x 0 kg
8 rep x 0 kg
8 rep x 0 kg

Pull ups
8 rep x 0 kg
7 rep x 0 kg

Rows
8 rep x 60 kg
8 rep x 60 kg
8 rep x 60 kg

Hanging leg raises
12 rep x 0 kg
12 rep x 0 kg
10 rep x 0 kg

Lat Raise
10 rep x 12 kg
10 rep x 12 kg