J | MOERCH LOG

UPPERBODY, Randers FC Fitness (26/03/2013)

1½ minuts pause mellem sæt.

A1) DB Bench Press
6x24
4x28
7x32
6x32
6x32
5x32

A2) Cable Row
6x75
4x90
8x98
8x98
10x93
8x98

B1) DB Shoulder Press
5x26
5x26
5x26
5x26

B2) Cable Pulldown
8x70
8x70
8x70
8x70

C1) Dragonflags
8xBW
8xBW8xBW

C2) DB Side Bend
15x25
15x25

LOWERBODY, Randers FC Fitness (28/03/2013)

BB Full Squat
10x20
5x60
3x75
5x90
5x90
5x90
5x90
5x90

BB Deadlift
10x20
5x75
3x92.5
5x105
5x105
5x105
5x105
5x105

Lever Seated Calf Press
10x150
10x150
10x150

A1) Dragonflags
8xBW
8xBW
8xBW

A2) DB Side Bend
15x20
15x20

UPPERBODY, Randers FC Fitness (29/03/2013)

1½ minuts pause mellem sæt.

A1) DB Bench Press
9x30
7x30
7x30
7x30
7x30

A2) DB Bent-over Row
10x34
10x34
10x34
10x34
* Med straps..

B1) DB Shoulder Press
8x24
7x24
7x24
6x24

B2) Pullup
8xBW
8xBW
8xBW
8xBW

+ Rotator cuff øvelser ...

LOWERBODY, Randers FC Fitness (28/03/2013)

Tabata på spinningcykel
1x8x20

Lever Seated Leg Press
10x175
10x175
10x175
10x175

Weighted Hyperextension
10x20
10x20
10x20
10x20

2 minutters pause mellem sæt.

UPPERBODY, Fresh Fitness (30/03/2013)

DB Bench Press
5x22.5
3x25
10x27.5
10x27.5
8x27.5
8x27.5

CG Cable Row
10x120lbs
10x120lbs
10x120lbs
10x120lbs
10x120lbs
10x120lbs

DB Shoulder Press
5x15
3x17.5
10x20
10x20
10x20
10x20

Cable Pulldown
10x120lbs
10x120lbs
10x120lbs
10x120lbs
10x120lbs
10x120lbs

A1) Decline Crunch
15xBW
15xBW
15xBW

A2) DB Side Bend
20x20
20x20

LOWERBODY, Randers FC Fitness (07/04/2013)

BB Full Squat
10x20
5x60
3x70
8x80
8x80
8x80
8x80

BB Romanian Deadlift
10x20
5x70
3x80
8x90
6x100
8x90
8x92.5

A1) Cable Kneeling Crunch
12x65
12x65
12x65

A2) DB Side Bend
15x20
15x20

UPPERBODY, Dit Studie (01/05/2013)

Første træning efter 5 dages dekon .. så er man klar på at køre leanbulk de næste ~8 ugers tid.

BB Bench Press
5x60
5x70
4x75
5x72.5
5x70

BB Bent-over Row
5x37
5x45
5x55
5x55
5x55

BB Military Press
5x32
5x37
5x45
5x45
5x45

Weighted Pull-Up
5xBW
5xBW+5kg
5xBW+10kg
5xBW+10kg
5xBW+10kg

Jeg glæder mig allerede!

LOWERBODY, Randers FC Fitness (05/05/2013)

BB Full Squat
5x80
5x80
5x80
5x80
5x80
* 2 minutters pause mellem sæt

BB Deadlift
5x100
5x100
5x100
5x100
5x100
* 2 minutters pause mellem sæt

A1) Dragonflags
3x6
3x6
3x6

DB Side Bend
15x20
15x20

Lever Seated Calf Press
15x100
15x110
15x120

Dagens indtag = 2100 kcal / 128g protein

UPPERBODY, Randers FC Fitness (04/05/2013)

A1) BB Bench Press
5x70
5x70
5x70
5x70
5x70
* 1½ minuts pause mellem sæt

A2) BB Bent-over Row
5x50+stang
5x50+stang
5x50+stang
5x50+stang
5x50+stang
* 1½ minuts pause mellem sæt

B1) BB Military Press
5x30+stang
5x30+stang
5x30+stang
5x30+stang
5x30+stang
* 1 minuts pause mellem sæt

B2) Weighted Pull-Up
5xBW+2x vægtpose
5xBW+2x vægtpose
5xBW+2x vægtpose
5xBW+2x vægtpose
5xBW+2x vægtpose
* 1 minuts pause mellem sæt

C1) Cable Fly
15x15
15x15
15x15
* 30 sekunders pause mellem sæt

C2) Cable Facepull (m. rotation)
15x15
15x15
15x15
* 30 sekunders pause mellem sæt

D1) DB Lateral Raise (m. lillefinger opad)
15x4
15x4
15x4

D2) Cable Rotator Cuff (indad + udad rotation)
20x2.5/5
20x2.5/5

Dagens indtag = 1900 kcal / 105g protein

LOWERBODY, Randers FC Fitness (05/05/2013)

Morgenvægt = 61,5 kg

BB Front Squat
5x50
5x50
5x50
5x50
5x50
* 2 minutters pause mellem sæt

BB Romanian Deadlift
5x70
5x70
5x70
5x70
5x70

A1) Weighted Sit-up
15x2.5kg
15x2.5kg
15x2.5kg

A2) DB Side Bend
20x20
20x20

Lever Seated Calf Press
20x100
20x100

+ 1x tabata på spinningcykel!

Dagens indtag = 1850 kcal / 95g protein

LOWERBODY, Randers FC Fitness (10/05/2013)

Morgenvægt = 61,5 kg

BB Front Squat
5x65
5x65
5x65
5x65
5x65
* 2 minutters pause ml. sæt

BB Romanian Deadlift
5x100
5x100
5x100
5x100
5x100
* 2 minutters pause ml. sæt

Lever Seated Calf Press
15x120
15x120
15x120
* 1 minuts pause ml. sæt

A1) Dragonflags
8xBW
8xBW
8xBW

A2) DB Side Bend
20x25
20x25

Dagens kalorieindtag = 2600 kcal

UPPERBODY, Randers FC Fitness (11/05/2013)

Morgenvægt = 60,1 kg

BB Bench Press (Smolov Jr., day 1)
6x70
6x70
6x70
6x70
6x70
6x70
* 2 minutters pause ml. sæt

A1) Chin-Up
10xBW
8xBW
8xBW
7xBW
6xBW
* 1½ minuts pause ml. sæt

A2) Cable Row
10x95
10x95
10x95
10x95
* 1½ minuts pause ml. sæt

B1) DB Lateral Raise
20x4
20x4
20x4

B2) Cable Facepull
20x10
20x10
20x10

Cable Curl
20x15

Dagens kalorieindtag = 3100 kcal

UPPERBODY, Randers FC Fitness (12/05/2013)

Morgenvægt = 60,2 kg

BB Bench Press (Smolov Jr., day 2)
5x75
5x75
5x75
4x75
5x72.5
5x72.5
4x72.5
* 2½ minutters pause ml. sæt

A1) DB Bent-over Row
10x28
10x28
10x28
10x28
10x28
* 1½ minuts pause ml. sæt

A2) Cable Pulldown
10x55
10x55
10x55
10x55
* 1½ minuts pause ml. sæt

Dagens kalorieindtag = 3425 kcal

OFFDAY (13/05/2013)

Tiltrængt :mrgreen:

Morgenvægt = 60,1 kg
Dagens kalorieindtag = 2500 kcal

UPPERBODY, Randers FC Fitness (14/05/2013)

Morgenvægt = 61,9 kg

BB Bench Press (Smolov Jr., day 3)
4x80
4x77.5
4x77.5
4x77.5
4x77.5
4x77.5
4x77.5
4x77.5
* 2½ minutters pause ml. sæt

BB Front Squat
5x67.5
5x67.5
5x67.5
5x67.5
5x67.5
* 2 minuts pause ml. sæt

Pull-up
10xBW
8xBW
8xBW
7xBW
7xBW
6xBW
* 1½ minuts pause ml. sæt

+ DB Lateral Raise ss. Cable Kneeling Crunch, Cable Facepull ss. Rotator Cuff (udad)a og Cable Curl ss. Rotator Cuff (indad)

Dagens kalorieindtag = x kcal

FULLBODY (17/05/2013)

Morgenvægt = 61,6kg

BB Full Squat
5x80
5x80
5x80
5x80
5x80

A1) BB Bench Press (Smolov Jr., day 5)
5x75
6x72.5
6x72.5
6x70
6x70
6x70

A2) Pull-Up
8xBW
8xBW
8xBW
8xBW
8xBW
8xBW

B1) Dragonflags
8xBW
8xBW

B2) DB Side Bend
20x25

C1) DB Lateral Raise
15x6
15x6
15x6

C2) Cable Facepull
20x20
20x20

+ Rotator cuff cable udad rotation (20x10) & 1 sæt max cable curl (25x30)

FULLBODY (20/05/2013)

BB Deadlift
5x70
3x90
5x5x105

A1) BB Bench Press (Smolov Jr., day 6)
5x50
3x62.5
7x5x72.5

A2) DB Bent-over Row
6x10x30

UPPERBODY (22/05/2013)

A1) BB Bench Press (Smolov Jr., day 7): R90
4x77.5
4x77.5
4x75
4x75
4x75
4x75
4x72.5
4x72.5

A2) Pull-up: R90
10xBW
10xBW
8xBW
8xBW

A3) Cable Row: R90
10x95
10x95
10x95
10x95

B1) Cable Kneeling Crunch: R60
15x60
15x60
15x60

B2) DB Side Bend: R60
20x20
20x20

C1) DB Lateral Raise: R60
15x6
15x6
15x6

C2) Cable Facepull: R60
20x20
20x20

Træningstid = 60min

LOWERBODY (23/05/2013)

BB Front Squat: R150
5x70
5x70
5x70
5x70
5x70

BB Romanian Deadlift: R150
5x105
5x105
5x105
5x105
5x105

Lever Seated Calf Press
15x150
15x150
15x150

+ Rotator cuff ...

STRIPPED DOWN HYPERTROPHY 27/05/13

BB Full Squat
5x80
5x80
5x80
5x80
5x80

A1) BB Bench Press
5x70
5x70
5x70
5x70
5x70

A2) BB Bent-over Row
5x50
5x50
5x50
5x50
5x50

Weighted Hyperextension
10x20
10x20
10x20
10x20

B1) DB Shoulder Press
10x20
10x20
8x20
8x20

B2) Cable Pulldown
10x55
10x55
10x55
10x55

C1) Cable Kneeling Crunch
15x60
15x60
12x60

C2) DB Side Bend
20x20
20x20

D1) Lever Seated Calf Press
15x150
15x150
12x150

D2) Cable Curl
20x30

D3) Cable Pushdown
20x25

STRIPPED DOWN HYPERTROPHY 28/05/13

BB Deadlift
5x105
5x105
5x105
5x105
5x105

A1) BB Military Press
5x45
5x45
5x45
4x45
4x45

A2) Weighted Pull-Up
5xBW+10kg
5xBW+10kg
5xBW+10kg
5xBW+10kg
5xBW+10kg

Lever Seated Leg Press
10x165
10x165
10x165
10x165

B1) DB Decline Bench Press
10x26
10x26
10x26
9x26

B2) Lever Seated Row
10x40
10x40
10x40
10x40

Lever Seated Calf Press
15x150
15x150
12x150

C1) DB Lateral Raise
15x6
15x6
15x6

C2) Cable Facepull
20x20
20x20

D1) Weighted Sit-Up
15x5
15x5
15x5

D2) Russian Twist w. Plate
20x15
20x15

Cable Curl
25x30

Cable Pushdown
25x25

FULLBODY (30/05/13)

BB Full Squat
5x85
5x85
5x85
5x85
5x85

A1) BB Bench Press
8x70
7x70
7x70
6x70

A2) Pull-Up
8xBW
8xBW
8xBW
8xBW

Weighted Hyperextension
10x25
10x25
10x25
10x25

B1) DB Shoulder Press
10x22
9x22
8x22

B2) Cable CG Row
10x100
10x105
10x105

Træningstid = 1 time excl. opvarmning

FULLBODY (31/05/13)

BB Deadlift
5x107.5
5x107.5
5x107.5
5x107.5
5x107.5

A1) BB Military Press
8x40
8x40
8x40
8x40

A2) BB Bent-over Row
8x50
7x50
7x50
6x50

Lever Seated Leg Press
10x185
10x185
10x185
10x185

B1) DB Decline Bench Press
10x28
9x28
8x28

B2) Cable CG Pulldown
10x65
10x65
10x65

Træningstid = 1 time excl. opvarmning

FULLBODY (03/06/13)

BB Full Squat
5x87.5
5x87.5
5x87.5
5x87.5
5x87.5

A1) BB Bench Press
8x70
8x70
8x70
8x70
* PR!

A2) Weighted Pull-Up
8xBW+5
8xBW+5
7xBW+5
7xBW+5

Weighted Hyperextension
10x25
10x25
10x25
10x25

B1) DB Shoulder Press
10x22
8x22
8x22

B2) Cable CG Row
10x105
10x105
10x105

Træningstid = 1 time excl. opvarmning

FULLBODY (04/06/13)

BB Deadlift R:120
5x110
5x110
5x110
5x110
5x110

A1) BB Military Press R:75
8x42.5
8x42.5
8x42.5
8x42.5

A2) BB Bent-over Row R:75
8x50
8x50
8x50
8x50

Lever Seated Leg Press R:90
10x190
10x190
10x190
10x190

B1) DB Decline Bench Press R:60
10x28
10x28
9x28

B2) Cable CG Pulldown R:60
10x65
9x65
8x65

Træningstid = 1 time excl. opvarmning

FULLBODY (06/06/13)

BB Full Squat (R:120)
5x90
5x90
5x90
5x90
5x90

A1) BB Bench Press (R:75)
8x72.5
7x72.5
6x72.5
6x72.5

A2) Weighted Pull-Up (R:75)
8xBW+10kg
7xBW+10kg
6xBW+10kg
6xBW+10kg

Weighted Hyperextension (R:90)
10x25
10x25
10x25
10x25

B1) DB Shoulder Press (R:60)
12x20
11x20
10x20

B2) Cable CG Row (R:60)
12x105
11x105
10x105

Træningstid = 1 time excl. opvarmning

FULLBODY (07/06/13)

BB Deadlift R:120
5x112.5
5x112.5
5x112.5
5x112.5
5x112.5

A1) BB Military Press R:75
8x45
8x45
7x45
7x45

A2) BB Bent-over Row R:75
8x52.5
8x52.5
8x52.5
8x52.5

Lever Seated Leg Press R:90
10x190
10x190
10x190
10x190

B1) DB Decline Bench Press R:60
12x26
11x26
10x26

B2) Cable CG Pulldown R:60
12x60
11x60
10x60

Træningstid = 1 time excl. opvarmning

UPPERBODY + HIIT (19/06/13)

A1) BB Bench Press R:90
8x70
8x70
7x70
6x70

A2) Weighted Pull-Up R:90
8xBW+5
8xBW+5
7xBW+5
7xBW+5

B1) DB Shoulder Press R:60
10x22
10x22
8x22

B2) Cable Row R:60
10x105
10x105
10x105

+ Rotator cuff og 6x 15-15 løb ...

LOWER BODY (20/06/2013)

BB Deadlift R:150
5x115
5x115
5x115
5x115
5x115

Lever Seated Leg Press R:120
10x190
10x190
10x190
10x190

A1) Dragonflags R:60
6xBW
6xBW
6xBW

A2) DB Side Bend R:60
15x25
15x25

B1) Lever Seated Calf Press R:0
12x150
12x150
12x150

B2) BB Curl R:0
20x15
15x15

J | MOERCH LOG

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