Dag 13: Bryst/Triceps
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 90 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 90
8 @ 110 + 8 @ 70 + 8 @ 50
Flat DB ClosePress
10 @ 26
10 @ 26
10 @ 26
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 30
12 @ 30
12 @ 30
Triceps Cable Pushdowns
12 @ 50
12 @ 50
12 @ 50
Underarme
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Getting Shredded!
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 14: Ben/Skulder
Squat Smith
10 @ 50
10 @ 70
10 @ 80
10 @ 90
10 @ 100
Leg Extensions
12 @ 75
12 @ 75
12 @ 75
12 @ 75
Leg Curls
12 @ 70
12 @ 70
12 @ 70
12 @ 70
Standing Calf Raises
15 @ 90
15 @ 90
15 @ 90
15 @ 90
15 @ 90
Seated DB Shoulder Press
10 @ 26 + 10 @ 16
10 @ 26 + 10 @ 16
10 @ 26 + 10 @ 16
Seated Side Raises
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
Cable Rear Delt
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
Squat Smith
10 @ 50
10 @ 70
10 @ 80
10 @ 90
10 @ 100
Leg Extensions
12 @ 75
12 @ 75
12 @ 75
12 @ 75
Leg Curls
12 @ 70
12 @ 70
12 @ 70
12 @ 70
Standing Calf Raises
15 @ 90
15 @ 90
15 @ 90
15 @ 90
15 @ 90
Seated DB Shoulder Press
10 @ 26 + 10 @ 16
10 @ 26 + 10 @ 16
10 @ 26 + 10 @ 16
Seated Side Raises
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
Cable Rear Delt
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 15: Ryg og Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR
8 @ 60
8 @ 70
8 @ 80
8 @ 100
Cable Rows
12 @ 75
12 @ 75
12 @ 75
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns V-Bar
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR
8 @ 60
8 @ 70
8 @ 80
8 @ 100
Cable Rows
12 @ 75
12 @ 75
12 @ 75
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns V-Bar
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 16: Bryst/Triceps
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 90 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 90
8 @ 110 + 8 @ 70 + 8 @ 50
Flat DB ClosePress
10 @ 26
10 @ 26
10 @ 26
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 30
12 @ 30
12 @ 30
Triceps Cable Pushdowns
12 @ 50
12 @ 50
12 @ 50
Underarme
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 90 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 90
8 @ 110 + 8 @ 70 + 8 @ 50
Flat DB ClosePress
10 @ 26
10 @ 26
10 @ 26
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 30
12 @ 30
12 @ 30
Triceps Cable Pushdowns
12 @ 50
12 @ 50
12 @ 50
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 17: Ben/Skulder
Stiff-legged Deadlift
8 @ 60
8 @ 80
8 @ 90
8 @ 100
8 @ 110
Leg Extensions
12 @ 75
12 @ 75
12 @ 75
12 @ 75
Leg Curls
12 @ 70
12 @ 70
12 @ 70
12 @ 70
Seated DB Shoulder Press
10 @ 28 + 10 @ 18
10 @ 28 + 10 @ 18
10 @ 28 + 10 @ 18
Seated Side Raises
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
Cable Rear Delt
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
Læg
Stiff-legged Deadlift
8 @ 60
8 @ 80
8 @ 90
8 @ 100
8 @ 110
Leg Extensions
12 @ 75
12 @ 75
12 @ 75
12 @ 75
Leg Curls
12 @ 70
12 @ 70
12 @ 70
12 @ 70
Seated DB Shoulder Press
10 @ 28 + 10 @ 18
10 @ 28 + 10 @ 18
10 @ 28 + 10 @ 18
Seated Side Raises
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
10 @ 10 + 10 @ 7
Cable Rear Delt
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
10 @ 20 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
Læg
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 18: Ryg og Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR
8 @ 60
8 @ 70
8 @ 80
8 @ 100
Cable Rows
12 @ 75
12 @ 75
12 @ 75
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns V-Bar
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR
8 @ 60
8 @ 70
8 @ 80
8 @ 100
Cable Rows
12 @ 75
12 @ 75
12 @ 75
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns V-Bar
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 19: Bryst/Triceps
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 90 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 90
8 @ 110 + 8 @ 70 + 8 @ 50
Flat DB ClosePress
10 @ 28
10 @ 28
10 @ 28
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 30
12 @ 30
12 @ 30
Triceps Cable Pushdowns
12 @ 55
12 @ 55
12 @ 55
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 90 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 90
8 @ 110 + 8 @ 70 + 8 @ 50
Flat DB ClosePress
10 @ 28
10 @ 28
10 @ 28
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 30
12 @ 30
12 @ 30
Triceps Cable Pushdowns
12 @ 55
12 @ 55
12 @ 55
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 20: Ben/Skulder
Squat Smith
10 @ 50
10 @ 70
10 @ 80
10 @ 90
10 @ 100
Leg Extensions
12 @ 75
12 @ 75
12 @ 75
12 @ 75
Leg Curls
12 @ 70
12 @ 70
12 @ 70
12 @ 70
Standing Calf Raises
15 @ 90
15 @ 90
15 @ 90
15 @ 90
15 @ 90
Seated DB Shoulder Press
10 @ 28 + 10 @ 18
10 @ 28 + 10 @ 18
10 @ 28 + 10 @ 18
Seated Side Raises
10 @ 10 + 10 @ 8
10 @ 10 + 10 @ 8
10 @ 10 + 10 @ 8
Cable Rear Delt
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
Squat Smith
10 @ 50
10 @ 70
10 @ 80
10 @ 90
10 @ 100
Leg Extensions
12 @ 75
12 @ 75
12 @ 75
12 @ 75
Leg Curls
12 @ 70
12 @ 70
12 @ 70
12 @ 70
Standing Calf Raises
15 @ 90
15 @ 90
15 @ 90
15 @ 90
15 @ 90
Seated DB Shoulder Press
10 @ 28 + 10 @ 18
10 @ 28 + 10 @ 18
10 @ 28 + 10 @ 18
Seated Side Raises
10 @ 10 + 10 @ 8
10 @ 10 + 10 @ 8
10 @ 10 + 10 @ 8
Cable Rear Delt
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 21: Ryg og Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR Underhand
8 @ 60
8 @ 70
8 @ 80
8 @ 100
Cable Rows
12 @ 80
12 @ 80
12 @ 80
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns RG
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR Underhand
8 @ 60
8 @ 70
8 @ 80
8 @ 100
Cable Rows
12 @ 80
12 @ 80
12 @ 80
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns RG
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 22: Bryst/Triceps
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 90 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 90
8 @ 110 + 8 @ 70 + 8 @ 50
Flat DB ClosePress
10 @ 28
10 @ 28
10 @ 28
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 30
12 @ 30
12 @ 30
Triceps Cable Pushdowns
12 @ 55
12 @ 55
12 @ 55
Underarme
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 90 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 90
8 @ 110 + 8 @ 70 + 8 @ 50
Flat DB ClosePress
10 @ 28
10 @ 28
10 @ 28
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 30
12 @ 30
12 @ 30
Triceps Cable Pushdowns
12 @ 55
12 @ 55
12 @ 55
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 23: Ben/Skulder
Stiff-legged Deadlift
8 @ 60
8 @ 80
8 @ 90
8 @ 100
8 @ 110
Leg Extensions
12 @ 85
12 @ 85
12 @ 85
12 @ 85
Leg Curls
12 @ 70
12 @ 70
12 @ 70
12 @ 70
Seated DB Shoulder Press
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
Seated Side Raises
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
Cable Rear Delt
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
Læg
Stiff-legged Deadlift
8 @ 60
8 @ 80
8 @ 90
8 @ 100
8 @ 110
Leg Extensions
12 @ 85
12 @ 85
12 @ 85
12 @ 85
Leg Curls
12 @ 70
12 @ 70
12 @ 70
12 @ 70
Seated DB Shoulder Press
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
Seated Side Raises
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
Cable Rear Delt
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
Læg
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 24: Ryg og Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR Underhand
8 @ 60
8 @ 70
8 @ 80
8 @ 100
Cable Rows
12 @ 80
12 @ 80
12 @ 80
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns RG
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR Underhand
8 @ 60
8 @ 70
8 @ 80
8 @ 100
Cable Rows
12 @ 80
12 @ 80
12 @ 80
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns RG
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 25: Bryst/Triceps
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 90 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 90
8 @ 110 + 8 @ 70 + 8 @ 50
Flat DB ClosePress
10 @ 28
10 @ 28
10 @ 28
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 35
12 @ 35
12 @ 35
Triceps Cable Pushdowns
12 @ 55
12 @ 55
12 @ 55
Underarme
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 90 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 90
8 @ 110 + 8 @ 70 + 8 @ 50
Flat DB ClosePress
10 @ 28
10 @ 28
10 @ 28
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 35
12 @ 35
12 @ 35
Triceps Cable Pushdowns
12 @ 55
12 @ 55
12 @ 55
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 26: Ben/Skulder
Squat Smith
8 @ 50
8 @ 70
8 @ 90
8 @ 100
8 @ 110
Leg Extensions
10 @ 85
10 @ 85
10 @ 85
10 @ 85
Leg Curls
10 @ 75
10 @ 75
10 @ 75
10 @ 75
Seated Calf Raises
15 @ 100
15 @ 100
15 @ 100
15 @ 100
15 @ 100
Seated DB Shoulder Press
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
Seated Side Raises
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
Cable Rear Delt
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
Abs
Squat Smith
8 @ 50
8 @ 70
8 @ 90
8 @ 100
8 @ 110
Leg Extensions
10 @ 85
10 @ 85
10 @ 85
10 @ 85
Leg Curls
10 @ 75
10 @ 75
10 @ 75
10 @ 75
Seated Calf Raises
15 @ 100
15 @ 100
15 @ 100
15 @ 100
15 @ 100
Seated DB Shoulder Press
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
Seated Side Raises
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
Cable Rear Delt
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
Abs
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 27: Ryg og Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR Underhand
8 @ 60
8 @ 70
8 @ 80
8 @ 100
Cable Rows
12 @ 80
12 @ 80
12 @ 80
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns RG
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR Underhand
8 @ 60
8 @ 70
8 @ 80
8 @ 100
Cable Rows
12 @ 80
12 @ 80
12 @ 80
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns RG
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 28: Bryst/Triceps
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 90 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 90
8 @ 110 + 8 @ 70 + 8 @ 50
Flat DB ClosePress
10 @ 28
10 @ 28
10 @ 28
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 35
12 @ 35
12 @ 35
Triceps Cable Pushdowns
12 @ 55
12 @ 55
12 @ 55
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 90 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 90
8 @ 110 + 8 @ 70 + 8 @ 50
Flat DB ClosePress
10 @ 28
10 @ 28
10 @ 28
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 35
12 @ 35
12 @ 35
Triceps Cable Pushdowns
12 @ 55
12 @ 55
12 @ 55
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 29: Ben/Skulder
Stiff-legged Deadlift
8 @ 60
8 @ 80
8 @ 100
8 @ 120
Leg Extensions
10 @ 85
10 @ 85
10 @ 85
10 @ 85
Leg Curls
10 @ 75
10 @ 75
10 @ 75
10 @ 75
Seated DB Shoulder Press
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
Seated Side Raises
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
Cable Rear Delt
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
Læg
Stiff-legged Deadlift
8 @ 60
8 @ 80
8 @ 100
8 @ 120
Leg Extensions
10 @ 85
10 @ 85
10 @ 85
10 @ 85
Leg Curls
10 @ 75
10 @ 75
10 @ 75
10 @ 75
Seated DB Shoulder Press
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
Seated Side Raises
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
Cable Rear Delt
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
Læg
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 30: Ryg og Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR Underhand
8 @ 60
8 @ 70
8 @ 80
8 @ 110
Cable Rows
12 @ 80
12 @ 80
12 @ 80
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns RG
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR Underhand
8 @ 60
8 @ 70
8 @ 80
8 @ 110
Cable Rows
12 @ 80
12 @ 80
12 @ 80
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns RG
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 31: Bryst/Triceps
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 90 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 90
8 @ 110 + 8 @ 70 + 8 @ 50
Flat DB ClosePress
10 @ 28
10 @ 28
10 @ 28
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 35
12 @ 35
12 @ 35
Triceps Cable Pushdowns
12 @ 55
12 @ 55
12 @ 55
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 90 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 90
8 @ 110 + 8 @ 70 + 8 @ 50
Flat DB ClosePress
10 @ 28
10 @ 28
10 @ 28
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 35
12 @ 35
12 @ 35
Triceps Cable Pushdowns
12 @ 55
12 @ 55
12 @ 55
Sidst rettet af AABYYY 25. nov 2014, 17:00, rettet i alt 1 gang.
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 32: Ben/Skulder
Squat Smith
8 @ 50
8 @ 70
8 @ 90
8 @ 100
8 @ 110
Leg Extensions
10 @ 85
10 @ 85
10 @ 85
10 @ 85
Leg Curls
10 @ 75
10 @ 75
10 @ 75
10 @ 75
Seated Calf Raises
15 @ 100
15 @ 100
15 @ 100
15 @ 100
15 @ 100
Seated DB Shoulder Press
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
Seated Side Raises
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
Cable Rear Delt
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
Squat Smith
8 @ 50
8 @ 70
8 @ 90
8 @ 100
8 @ 110
Leg Extensions
10 @ 85
10 @ 85
10 @ 85
10 @ 85
Leg Curls
10 @ 75
10 @ 75
10 @ 75
10 @ 75
Seated Calf Raises
15 @ 100
15 @ 100
15 @ 100
15 @ 100
15 @ 100
Seated DB Shoulder Press
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
Seated Side Raises
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
Cable Rear Delt
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 33: Ryg og Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR Underhand
8 @ 60
8 @ 70
8 @ 80
8 @ 110
Cable Rows
12 @ 80
12 @ 80
12 @ 80
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns RG
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR Underhand
8 @ 60
8 @ 70
8 @ 80
8 @ 110
Cable Rows
12 @ 80
12 @ 80
12 @ 80
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns RG
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 34: Bryst/Triceps
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 90 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 90
8 @ 110 + 8 @ 70 + 8 @ 50
Flat DB ClosePress
10 @ 28
10 @ 28
10 @ 28
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 35
12 @ 35
12 @ 35
Triceps Cable Pushdowns
12 @ 55
12 @ 55
12 @ 55
Incline Smith Press
8 @ 50
8 @ 60
8 @ 70
8 @ 90 + 8 @ 50
Flat Smith Press
8 @ 50
8 @ 70
8 @ 90
8 @ 110 + 8 @ 70 + 8 @ 50
Flat DB ClosePress
10 @ 28
10 @ 28
10 @ 28
Standing Cable Flyes
12 @ 25
12 @ 30
12 @ 35 + 12 @ 20
Triceps Rope Pushdowns
12 @ 35
12 @ 35
12 @ 35
Triceps Cable Pushdowns
12 @ 55
12 @ 55
12 @ 55
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 35: Ben/Skulder
Stiff-legged Deadlift
8 @ 60
8 @ 80
8 @ 100
8 @ 120
Leg Extensions
10 @ 85
10 @ 85
10 @ 85
10 @ 85
Leg Curls
10 @ 75
10 @ 75
10 @ 75
10 @ 75
Seated DB Shoulder Press
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
Seated Side Raises
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
Cable Rear Delt
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
Læg
Stiff-legged Deadlift
8 @ 60
8 @ 80
8 @ 100
8 @ 120
Leg Extensions
10 @ 85
10 @ 85
10 @ 85
10 @ 85
Leg Curls
10 @ 75
10 @ 75
10 @ 75
10 @ 75
Seated DB Shoulder Press
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
Seated Side Raises
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
10 @ 12 + 10 @ 8
Cable Rear Delt
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
10 @ 25 + 10 @ 15
Giant Set:
BB Front Raises + BB Rear Raises + BB Upright Rows
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
10 @ 20 + 10 @ 20 + 10 @ 30
Læg
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 36: Ryg og Biceps
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR Underhand
8 @ 60
8 @ 70
8 @ 80
8 @ 110
Cable Rows
12 @ 80
12 @ 80
12 @ 80
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns RG
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
Pullups
12 @ BW
12 @ BW
12 @ BW
12 @ BW
BOR Underhand
8 @ 60
8 @ 70
8 @ 80
8 @ 110
Cable Rows
12 @ 80
12 @ 80
12 @ 80
Lat Pulldowns Wide
12 @ 50
12 @ 60
12 @ 70
Lat Pulldowns RG
12 @ 50
12 @ 60
12 @ 70
Incline DB Curls
10 @ 12
10 @ 12
10 @ 12
Standing DB Curls
10 @ 14
10 @ 14
10 @ 14
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
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