Hej allesammen, tænkte at jeg ville begynde min log, specielt for at logge fremgang.
Kører Back to Basics med et par tilføjelser.
Har trænet i 6 måneder seriøst, efterfulgt af 6 måneder on and off, og nu 2 måneder seriøst igen, så i alt 1 år 2 måneder.
Cut:
1. Januar 2014 - 20. april 2014
Vægt før cut: 83 kg.
Vægt efter cut: 70 kg.
Bulk:
21. April -
Vægt før bulk: 70 kg.
Vægt efter bulk:
Alder: 16 år
Højde : 186 cm
PR - Hellig 3 konger:
Dødløft:
100 kg x 2 reps (kan ikke huske hvornår)
100 kg x 4 reps (13.05.2014)
Squat:
70 kg x 3 reps (Kan ikke huske hvornår)
80 kg x 1 rep (19-05-2014)
Bænkpres:
60 kg x 1 rep (05.05.2014)
PR - andre øvelser:
Incline dumbell press: 26 kg x 2 reps (08.05.2014)
Dumbell shoulderpress: 22 kg x 3 reps (08.05.2014)
Dips: Bodyweight x 9 reps (08.05.2014)
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Side 1 af 1
Sidst rettet af TheAlmightyZyzz 19. maj 2014, 22:03, rettet i alt 4 gange.
Gratis oddsforslag hver dag: https://www.facebook.com/SafeOddsDK
-
- Reputation point: 5
- Indlæg: 266
- Tilmeldt: 31. jul 2013, 13:18
- Styrkeliste
- - Bænkpres: 60.00
- - Squat: 75.00
- - Dødløft: 100.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Mandag d. 24. februar 2014:
Bryst, skulder og triceps:
Bænkpres:
40 kg x 8
50 kg x 8
50 kg x 8
60 kg x 6
Incline DB press:
18 kg x 8
20 kg x 8
22 kg x 6
24 kg x 6
Decline Bænkpres (Smith Machine)
20 kg x 8
30 kg x 8
40 kg x 8
50 kg x 8
60 kg x 8
Skulder:
DB shoulder press:
14 kg x 8
16 kg x 8
18 kg x 6
20 kg x 6
Side lateral raise:
7 kg x 8
8 kg x 8
9 kg x 8
10 kg x8
Superset Front Military Press og Behind Neck Military press:
Sæt 1:
15 kg x 8
15 kg x 8
Sæt 2:
20 kg x 8
20 kg x 8
Sæt 3:
25 kg x 8
25 x 4
Sæt 4:
30 kg x 3
30 kg x 3
Triceps:
CG Bænkpres:
20 kg x 8
25 kg x 8
30 kg x 8
35 kg x 8
Fransk pres:
20 kg x 8
25 kg x 8
25 kg x 8
30 kg x 6
Bench dips
4 sæt x 8 reps (Bodyweight)
Nakke:
DB shrugs:
18 kg x 8
20 kg x 8
22 kg x 8
24 kg x 8
26 kg x8
Shrugs maskine dropset:
100 kg x 8
90 kg x 8
80 kg x 8
70 kg x 8
60 kg x 8
50 kg 8
Bryst, skulder og triceps:
Bænkpres:
40 kg x 8
50 kg x 8
50 kg x 8
60 kg x 6
Incline DB press:
18 kg x 8
20 kg x 8
22 kg x 6
24 kg x 6
Decline Bænkpres (Smith Machine)
20 kg x 8
30 kg x 8
40 kg x 8
50 kg x 8
60 kg x 8
Skulder:
DB shoulder press:
14 kg x 8
16 kg x 8
18 kg x 6
20 kg x 6
Side lateral raise:
7 kg x 8
8 kg x 8
9 kg x 8
10 kg x8
Superset Front Military Press og Behind Neck Military press:
Sæt 1:
15 kg x 8
15 kg x 8
Sæt 2:
20 kg x 8
20 kg x 8
Sæt 3:
25 kg x 8
25 x 4
Sæt 4:
30 kg x 3
30 kg x 3
Triceps:
CG Bænkpres:
20 kg x 8
25 kg x 8
30 kg x 8
35 kg x 8
Fransk pres:
20 kg x 8
25 kg x 8
25 kg x 8
30 kg x 6
Bench dips
4 sæt x 8 reps (Bodyweight)
Nakke:
DB shrugs:
18 kg x 8
20 kg x 8
22 kg x 8
24 kg x 8
26 kg x8
Shrugs maskine dropset:
100 kg x 8
90 kg x 8
80 kg x 8
70 kg x 8
60 kg x 8
50 kg 8
Gratis oddsforslag hver dag: https://www.facebook.com/SafeOddsDK
-
- Reputation point: 5
- Indlæg: 266
- Tilmeldt: 31. jul 2013, 13:18
- Styrkeliste
- - Bænkpres: 60.00
- - Squat: 75.00
- - Dødløft: 100.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Mandag d. 21.04.2014:
Bryst, Ryg og Triceps:
Bryst:
Bænkpres:
30 kg x 8 reps
40 kg x 8 reps
50 kg x 8 reps
50 kg x 5 reps
Incline DB press:
16 kg x 8 reps
18 kg x 8 reps
20 kg x 8 reps
22 kg x 4 reps
Incline DB flyes:
12 kg x 8 reps
13 kg x 8 reps
14 kg x 8 reps
15 kg x 8 reps
Ryg:
Lat pulldown:
40 kg x 8 reps
45 kg x 8 reps
50 kg x 8 reps
55 kg x 8 reps
BOW:
30 kg x 8 reps
30 kg x 8 reps
40 kg x 8 reps¨
40 kg x 8 reps
Dødløft:
40 kg x 8 reps
50 kg x 8 reps
60 kg x 8 reps
70 kg x 8 reps
80 kg x 6 reps
Triceps:
Dips:
Bodyweight x 3 reps
Bodyweight x 2 reps
Bodyweight x 2 reps
Bodyweight x 2 reps
CG Benchpress (Smith Machine) (kg er eksl. stang)
20 kg x 8 reps
20 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps
Cable pushdown:
15 kg x 8 reps
17.5 kg x 8 reps
20 kg x 8 reps
22.5 kg x 8 reps
Rope pushdown:
10 kg x 8 reps
12.5 kg x 8 reps
15 kg x 8 reps
17.5 kg x 8 reps
Bryst, Ryg og Triceps:
Bryst:
Bænkpres:
30 kg x 8 reps
40 kg x 8 reps
50 kg x 8 reps
50 kg x 5 reps
Incline DB press:
16 kg x 8 reps
18 kg x 8 reps
20 kg x 8 reps
22 kg x 4 reps
Incline DB flyes:
12 kg x 8 reps
13 kg x 8 reps
14 kg x 8 reps
15 kg x 8 reps
Ryg:
Lat pulldown:
40 kg x 8 reps
45 kg x 8 reps
50 kg x 8 reps
55 kg x 8 reps
BOW:
30 kg x 8 reps
30 kg x 8 reps
40 kg x 8 reps¨
40 kg x 8 reps
Dødløft:
40 kg x 8 reps
50 kg x 8 reps
60 kg x 8 reps
70 kg x 8 reps
80 kg x 6 reps
Triceps:
Dips:
Bodyweight x 3 reps
Bodyweight x 2 reps
Bodyweight x 2 reps
Bodyweight x 2 reps
CG Benchpress (Smith Machine) (kg er eksl. stang)
20 kg x 8 reps
20 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps
Cable pushdown:
15 kg x 8 reps
17.5 kg x 8 reps
20 kg x 8 reps
22.5 kg x 8 reps
Rope pushdown:
10 kg x 8 reps
12.5 kg x 8 reps
15 kg x 8 reps
17.5 kg x 8 reps
Gratis oddsforslag hver dag: https://www.facebook.com/SafeOddsDK
-
- Reputation point: 5
- Indlæg: 266
- Tilmeldt: 31. jul 2013, 13:18
- Styrkeliste
- - Bænkpres: 60.00
- - Squat: 75.00
- - Dødløft: 100.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Tirsdag d. 22. 04.2014:
Ben/Skulder/Biceps/Mave:
Ben:
Squat:
40 kg x 8 reps
40 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps
Benpres:
60 kg x 12 reps
110 kg x 12 reps
150 kg x 8 reps
170 kg x 6 reps
Skulder:
DB Shoulder press:
12 kg x 8 reps
14 kg x 8 reps
16 kg x 8 reps
18 kg x 8 reps
20 kg x 6 reps¨
Side lateral raise:
8 kg x 8 reps
9 kg x 8 reps
10 kg x 6 reps
11 kg x 6 reps
Bent over lateral raise:
3 kg x 8 reps
4 kg x 8 reps
5 kg x 8 reps
6 kg x 8 reps
Biceps:
DB Curl:
8 kg x 8 reps pr. arm
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 6 reps pr. arm
DB Hammer curl:
8 kg x 8 reps pr. arm
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
BB Curls:
20 kg x 8 reps
20 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
Mave:
Hangling leg raise (med bøjede ben)
8 reps x bodyweight x 4 sæt
DB Side bends:
16 kg x 12 reps pr. side
18 kg x 12 reps pr. side
20 kg x 12 reps pr. side
22 kg x 12 reps pr. side
Superset - "Side crunch" og "Cross arm crunch"
12 reps pr. øvelse x bodyweight x 4 sæt
Ben/Skulder/Biceps/Mave:
Ben:
Squat:
40 kg x 8 reps
40 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps
Benpres:
60 kg x 12 reps
110 kg x 12 reps
150 kg x 8 reps
170 kg x 6 reps
Skulder:
DB Shoulder press:
12 kg x 8 reps
14 kg x 8 reps
16 kg x 8 reps
18 kg x 8 reps
20 kg x 6 reps¨
Side lateral raise:
8 kg x 8 reps
9 kg x 8 reps
10 kg x 6 reps
11 kg x 6 reps
Bent over lateral raise:
3 kg x 8 reps
4 kg x 8 reps
5 kg x 8 reps
6 kg x 8 reps
Biceps:
DB Curl:
8 kg x 8 reps pr. arm
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 6 reps pr. arm
DB Hammer curl:
8 kg x 8 reps pr. arm
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
BB Curls:
20 kg x 8 reps
20 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
Mave:
Hangling leg raise (med bøjede ben)
8 reps x bodyweight x 4 sæt
DB Side bends:
16 kg x 12 reps pr. side
18 kg x 12 reps pr. side
20 kg x 12 reps pr. side
22 kg x 12 reps pr. side
Superset - "Side crunch" og "Cross arm crunch"
12 reps pr. øvelse x bodyweight x 4 sæt
Gratis oddsforslag hver dag: https://www.facebook.com/SafeOddsDK
-
- Reputation point: 5
- Indlæg: 266
- Tilmeldt: 31. jul 2013, 13:18
- Styrkeliste
- - Bænkpres: 60.00
- - Squat: 75.00
- - Dødløft: 100.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Torsdag d. 24.04.2014:
Bryst/Skulder/Triceps/Nakke
Bryst:
Bænkpres:
30 kg x 8 reps
40 kg x 8 reps
50 kg x 8 reps
55 kg x 4 reps
Incline DB press:
16 kg x 8 reps
18 kg x 8 reps
20 kg x 8 reps
22 kg x 6 reps
24 kg x 6 reps
Incline DB flyes:
12 kg x 8 reps
13 kg x 8 reps
14 kg x 8 reps
15 kg x 8 reps
Skulder:
DB Shoulder Press:
12 kg x 8 reps
14 kg x 8 reps
16 kg x 8 reps
18 kg x 6 reps
20 kg x 6 reps
Side lateral raise:
8 kg x 8 reps
9 kg x 8 reps
10 kg x 6 reps
11 kg x 6 reps
Rear delt cable flyes:
2.5 kg x 8 reps
3.75 kg x 8 reps
3.75 kg x 8 reps
5 kg x 6 reps
Triceps:
Dips:
Bodyweight x 4 reps
Bodyweight x 4 reps
Bodyweight x 4 reps
Bodyweight x 2 reps
Bodyweight x 3 reps
CG Bænkpres:
20 kg x 8 reps
25 kg x 8 reps
30 kg x 8 reps
35 kg x 8 reps
Fransk pres:
20 kg x 8 reps
20 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
Nakke:
DB Shrugs:
16 kg x 8 reps
18 kg x 8 reps
20 kg x 8 reps
22 kg x 8 reps
24 kg x 8 reps
26 kg x 8 reps
Bryst/Skulder/Triceps/Nakke
Bryst:
Bænkpres:
30 kg x 8 reps
40 kg x 8 reps
50 kg x 8 reps
55 kg x 4 reps
Incline DB press:
16 kg x 8 reps
18 kg x 8 reps
20 kg x 8 reps
22 kg x 6 reps
24 kg x 6 reps
Incline DB flyes:
12 kg x 8 reps
13 kg x 8 reps
14 kg x 8 reps
15 kg x 8 reps
Skulder:
DB Shoulder Press:
12 kg x 8 reps
14 kg x 8 reps
16 kg x 8 reps
18 kg x 6 reps
20 kg x 6 reps
Side lateral raise:
8 kg x 8 reps
9 kg x 8 reps
10 kg x 6 reps
11 kg x 6 reps
Rear delt cable flyes:
2.5 kg x 8 reps
3.75 kg x 8 reps
3.75 kg x 8 reps
5 kg x 6 reps
Triceps:
Dips:
Bodyweight x 4 reps
Bodyweight x 4 reps
Bodyweight x 4 reps
Bodyweight x 2 reps
Bodyweight x 3 reps
CG Bænkpres:
20 kg x 8 reps
25 kg x 8 reps
30 kg x 8 reps
35 kg x 8 reps
Fransk pres:
20 kg x 8 reps
20 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
Nakke:
DB Shrugs:
16 kg x 8 reps
18 kg x 8 reps
20 kg x 8 reps
22 kg x 8 reps
24 kg x 8 reps
26 kg x 8 reps
Gratis oddsforslag hver dag: https://www.facebook.com/SafeOddsDK
-
- Reputation point: 5
- Indlæg: 266
- Tilmeldt: 31. jul 2013, 13:18
- Styrkeliste
- - Bænkpres: 60.00
- - Squat: 75.00
- - Dødløft: 100.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Fredag d. 25.04.2014:
Ben/Ryg/Biceps
Ben:
Squat:
40 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps
60 kg x 6 reps
Benpres:
60 kg x 12 reps
100 kg x 12 reps
140 kg x 12 reps
180 kg x 6 reps
Ryg:
Dødløft:
40 kg x 8 reps
50 kg x 8 reps
60 kg x 8 reps
70 kg x 8 reps
80 kg x 8 reps
85 kg x 4 reps
Bent over rows:
30 kg x 8 reps
30 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
Lat pulldown:
40 kg x 8 reps
45 kg x 8 reps
50 kg x 8 reps
55 kg x 3 reps
Biceps:
Chin-ups:
Bodyweight x 4 reps
Bodyweight x 4 reps
Bodyweight x 4 reps
Bodyweight x 3 reps
DB Curls:
8 kg x 8 reps pr. arm
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 6 reps pr. arm
DB Hammer curl:
8 kg x 8 reps pr. arm
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
BB Curls:
20 kg x 8 reps
20 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
Ben/Ryg/Biceps
Ben:
Squat:
40 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps
60 kg x 6 reps
Benpres:
60 kg x 12 reps
100 kg x 12 reps
140 kg x 12 reps
180 kg x 6 reps
Ryg:
Dødløft:
40 kg x 8 reps
50 kg x 8 reps
60 kg x 8 reps
70 kg x 8 reps
80 kg x 8 reps
85 kg x 4 reps
Bent over rows:
30 kg x 8 reps
30 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
Lat pulldown:
40 kg x 8 reps
45 kg x 8 reps
50 kg x 8 reps
55 kg x 3 reps
Biceps:
Chin-ups:
Bodyweight x 4 reps
Bodyweight x 4 reps
Bodyweight x 4 reps
Bodyweight x 3 reps
DB Curls:
8 kg x 8 reps pr. arm
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 6 reps pr. arm
DB Hammer curl:
8 kg x 8 reps pr. arm
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
BB Curls:
20 kg x 8 reps
20 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
Gratis oddsforslag hver dag: https://www.facebook.com/SafeOddsDK
-
- Reputation point: 5
- Indlæg: 266
- Tilmeldt: 31. jul 2013, 13:18
- Styrkeliste
- - Bænkpres: 60.00
- - Squat: 75.00
- - Dødløft: 100.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Mandag d. 28.04.2014:
Bryst/Skulder/Triceps/Mave
Bryst:
Bænkpres:
30 kg x 8 reps
40 kg x 8 reps
50 kg x 8 reps
55 kg x 6 reps
60 kg x 4 reps
Incline DB press:
16 kg x 8 reps
18 kg x 8 reps
20 kg x 8 reps
22 kg x 6 reps
24 kg x 6 reps
Incline DB Flyes:
13 kg x 8 reps
14 kg x 8 reps
15 kg x 8 reps
16 kg x 8 reps
Skulder:
DB Shoulder press:
12 kg x 8 reps
14 kg x 8 reps
16 kg x 8 reps
18 kg x 6 reps
20 kg x 6 reps
Side lateral raise:
8 kg x 8 reps
9 kg x 8 reps
10 kg x 8 reps
11 kg x 6 reps
Bent over lateral raise:
3 kg x 8 reps
4 kg x 8 reps
5 kg x 8 reps
6 kg x 8 reps
Triceps:
Dips:
Bodyweight x 8 reps
Bodyweight x 6 reps
Bodyweight x 5 reps
Bodyweight x 5 reps
Fransk pres:
20 kg x 8 reps
20 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
CG Bænk pres:
25 kg x 8 reps
30 kg x 8 reps
35 kg x 8 reps
40 kg x 6 reps
Mave:
Hanging leg raises (med bøjede knæ)
Bodyweight x 8 reps x 4 sæt
Swiss ball crunches
30 reps x 4 sæt
Side crunches:
12 reps pr. side x 4 sæt
Bryst/Skulder/Triceps/Mave
Bryst:
Bænkpres:
30 kg x 8 reps
40 kg x 8 reps
50 kg x 8 reps
55 kg x 6 reps
60 kg x 4 reps
Incline DB press:
16 kg x 8 reps
18 kg x 8 reps
20 kg x 8 reps
22 kg x 6 reps
24 kg x 6 reps
Incline DB Flyes:
13 kg x 8 reps
14 kg x 8 reps
15 kg x 8 reps
16 kg x 8 reps
Skulder:
DB Shoulder press:
12 kg x 8 reps
14 kg x 8 reps
16 kg x 8 reps
18 kg x 6 reps
20 kg x 6 reps
Side lateral raise:
8 kg x 8 reps
9 kg x 8 reps
10 kg x 8 reps
11 kg x 6 reps
Bent over lateral raise:
3 kg x 8 reps
4 kg x 8 reps
5 kg x 8 reps
6 kg x 8 reps
Triceps:
Dips:
Bodyweight x 8 reps
Bodyweight x 6 reps
Bodyweight x 5 reps
Bodyweight x 5 reps
Fransk pres:
20 kg x 8 reps
20 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
CG Bænk pres:
25 kg x 8 reps
30 kg x 8 reps
35 kg x 8 reps
40 kg x 6 reps
Mave:
Hanging leg raises (med bøjede knæ)
Bodyweight x 8 reps x 4 sæt
Swiss ball crunches
30 reps x 4 sæt
Side crunches:
12 reps pr. side x 4 sæt
Gratis oddsforslag hver dag: https://www.facebook.com/SafeOddsDK
-
- Reputation point: 5
- Indlæg: 266
- Tilmeldt: 31. jul 2013, 13:18
- Styrkeliste
- - Bænkpres: 60.00
- - Squat: 75.00
- - Dødløft: 100.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Tirsdag d. 29.04.2014.
Ben/Ryg/Biceps/Nakke
Ben:
Squat:
40 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps
60 kg x 6 reps
Leg extensions:
30 kg x 8 reps
40 kg x 8 reps
50 kg x 8 reps
60 kg x 6 reps
Ryg:
Dødløft:
40 kg x 8 reps
50 kg x 8 reps
60 kg x 8 reps
70 kg x 8 reps
80 kg x 8 reps
Bent over rows:
30 kg x 8 reps
30 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
Lat-pulldown:
40 kg x 8 reps
45 kg x 8 reps
50 kg x 8 reps
55 kg x 4 reps
Biceps:
Chin-ups:
Bodyweight x 6 reps
Bodyweight x 4 reps
Bodyweight x 2 reps
Bodyweight x 2 reps
DB Curls:
8 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
12 kg x 6 reps pr. arm
DB Hammer curls:
8 kg x 8 reps pr. arm
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
BB Curls:
20 kg x 8 reps
20 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
Nakke:
Shrugs (Maskine):
Dropset:
100 kg x 8 reps
90 kg x 8 reps
80 kg x 8 reps
70 kg x 8 reps
60 kg x 8 reps
50 kg x 8 reps
Ben/Ryg/Biceps/Nakke
Ben:
Squat:
40 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps
60 kg x 6 reps
Leg extensions:
30 kg x 8 reps
40 kg x 8 reps
50 kg x 8 reps
60 kg x 6 reps
Ryg:
Dødløft:
40 kg x 8 reps
50 kg x 8 reps
60 kg x 8 reps
70 kg x 8 reps
80 kg x 8 reps
Bent over rows:
30 kg x 8 reps
30 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
Lat-pulldown:
40 kg x 8 reps
45 kg x 8 reps
50 kg x 8 reps
55 kg x 4 reps
Biceps:
Chin-ups:
Bodyweight x 6 reps
Bodyweight x 4 reps
Bodyweight x 2 reps
Bodyweight x 2 reps
DB Curls:
8 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
12 kg x 6 reps pr. arm
DB Hammer curls:
8 kg x 8 reps pr. arm
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
BB Curls:
20 kg x 8 reps
20 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
Nakke:
Shrugs (Maskine):
Dropset:
100 kg x 8 reps
90 kg x 8 reps
80 kg x 8 reps
70 kg x 8 reps
60 kg x 8 reps
50 kg x 8 reps
Gratis oddsforslag hver dag: https://www.facebook.com/SafeOddsDK
-
- Reputation point: 5
- Indlæg: 266
- Tilmeldt: 31. jul 2013, 13:18
- Styrkeliste
- - Bænkpres: 60.00
- - Squat: 75.00
- - Dødløft: 100.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Torsdag d. 01.05.2014
Bryst/Skulder/Triceps
Bryst:
Bænkpres:
30 kg x 8 reps
40 kg x 8 reps
50 kg x 8 reps
60 kg x 1 reps
Incline DB press:
18 kg x 8 reps
20 kg x 8 reps
22 kg x 8 reps
24 kg x 5 reps
Incline DB flyes:
12 kg x 8 reps
13 kg x 8 reps
14 kg x 8 reps
15 kg x 8 reps
Skulder:
DB shoulderpress:
12 kg x 8 reps
14 kg x 8 reps
16 kg x 8 reps
18 kg x 8 reps
20 kg x 4 reps
DB Side Lateral raise:
8 kg x 8 reps
9 kg x 8 reps
10 kg x 8 reps
11 kg x 6 reps
Rear delt cable flyes:
2.5 kg x 8 reps
3.75 kg x 8 reps
3.75 kg x 8 reps
5 kg x 5 reps
Triceps:
Dips:
Bodyweight x 8 reps
Bodyweight x 8 reps
Bodyweight x 6 reps
Bodyweight x 5 reps
Fransk pres:
20 kg x 8 reps
20 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
CG Bænkpres:
25 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps
25 kg x 5 reps
Bryst/Skulder/Triceps
Bryst:
Bænkpres:
30 kg x 8 reps
40 kg x 8 reps
50 kg x 8 reps
60 kg x 1 reps
Incline DB press:
18 kg x 8 reps
20 kg x 8 reps
22 kg x 8 reps
24 kg x 5 reps
Incline DB flyes:
12 kg x 8 reps
13 kg x 8 reps
14 kg x 8 reps
15 kg x 8 reps
Skulder:
DB shoulderpress:
12 kg x 8 reps
14 kg x 8 reps
16 kg x 8 reps
18 kg x 8 reps
20 kg x 4 reps
DB Side Lateral raise:
8 kg x 8 reps
9 kg x 8 reps
10 kg x 8 reps
11 kg x 6 reps
Rear delt cable flyes:
2.5 kg x 8 reps
3.75 kg x 8 reps
3.75 kg x 8 reps
5 kg x 5 reps
Triceps:
Dips:
Bodyweight x 8 reps
Bodyweight x 8 reps
Bodyweight x 6 reps
Bodyweight x 5 reps
Fransk pres:
20 kg x 8 reps
20 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
CG Bænkpres:
25 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps
25 kg x 5 reps
Gratis oddsforslag hver dag: https://www.facebook.com/SafeOddsDK
-
- Reputation point: 5
- Indlæg: 266
- Tilmeldt: 31. jul 2013, 13:18
- Styrkeliste
- - Bænkpres: 60.00
- - Squat: 75.00
- - Dødløft: 100.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Fredag d. 02.05.2014:
Ben/Ryg/Biceps
Ben:
Squat:
40 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps
60 kg x 6 reps
Leg extensions:
30 kg x 8 reps
40 kg x 8 reps
50 kg x 8 reps
60 kg x 6 reps
Ryg:
Dødløft:
40 kg x 8 reps
50 kg x 8 reps
60 kg x 8 reps
70 kg x 8 reps
80 kg x 8 reps
90 kg x 4 reps
Bent over rows:
30 kg x 8 reps
35 kg x 8 reps
40 kg x 8 reps
45 kg x 8 reps
Lat pulldown:
40 kg x 8 reps
45 kg x 8 reps
50 kg x 8 reps
55 kg x 7 reps
60 kg x 4 reps
Biceps:
Chin-ups:
Bodyweight x 4 reps
Bodyweight x 4 reps
Bodyweight x 3 reps
Bodyweight x 3 reps
DB curls:
8 kg x 8 reps pr. arm
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
DB hammer curl:
8 kg x 8 reps pr. arm
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
BB Curls:
20 kg x 8 reps
20 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
Ben/Ryg/Biceps
Ben:
Squat:
40 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps
60 kg x 6 reps
Leg extensions:
30 kg x 8 reps
40 kg x 8 reps
50 kg x 8 reps
60 kg x 6 reps
Ryg:
Dødløft:
40 kg x 8 reps
50 kg x 8 reps
60 kg x 8 reps
70 kg x 8 reps
80 kg x 8 reps
90 kg x 4 reps
Bent over rows:
30 kg x 8 reps
35 kg x 8 reps
40 kg x 8 reps
45 kg x 8 reps
Lat pulldown:
40 kg x 8 reps
45 kg x 8 reps
50 kg x 8 reps
55 kg x 7 reps
60 kg x 4 reps
Biceps:
Chin-ups:
Bodyweight x 4 reps
Bodyweight x 4 reps
Bodyweight x 3 reps
Bodyweight x 3 reps
DB curls:
8 kg x 8 reps pr. arm
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
DB hammer curl:
8 kg x 8 reps pr. arm
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
BB Curls:
20 kg x 8 reps
20 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
Gratis oddsforslag hver dag: https://www.facebook.com/SafeOddsDK
-
- Reputation point: 5
- Indlæg: 266
- Tilmeldt: 31. jul 2013, 13:18
- Styrkeliste
- - Bænkpres: 60.00
- - Squat: 75.00
- - Dødløft: 100.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Torsdag d. 08.05.2014
Bryst/Skulder/Triceps
Bryst:
Bænkpres:
30 kg x 8 reps
40 kg x 8 reps
50 kg x 8 reps
60 kg x 6 reps
Incline DB press:
18 kg x 8 reps
20 kg x 8 reps
22 kg x 8 reps
24 kg x 6 reps
26 kg x 2 reps (Ny PR)
Incline DB Flyes:
12 kg x 8 reps
13 kg x 8 reps
14 kg x 8 reps
15 kg x 8 reps
Skulder:
DB shoulder press:
14 kg x 8 reps
16 kg x 8 reps
18 kg x 7 reps
20 kg x 6 reps
22 kg x 3 reps (Ny PR)
DB side lateral raise:
8 kg x 8 reps
9 kg x 8 reps
10 kg x 8 reps
11 kg x 6 reps
Rear delt cable flyes:
2.5 kg x 8 reps
3.75 kg x 8 reps
3.75 kg x 8 reps
5 kg x 8 reps
Triceps:
Dips:
Bodyweight x 9 reps
Bodyweight x 6 reps
Bodyweight x 6 reps
Bodyweight x 5 reps
Fransk pres:
20 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
30 kg x 8 reås
CG bænkpres:
25 kg x 8 reps
30 kg x 8 reps
35 kg x 8 reps
40 kg x 7 reps
Bryst/Skulder/Triceps
Bryst:
Bænkpres:
30 kg x 8 reps
40 kg x 8 reps
50 kg x 8 reps
60 kg x 6 reps
Incline DB press:
18 kg x 8 reps
20 kg x 8 reps
22 kg x 8 reps
24 kg x 6 reps
26 kg x 2 reps (Ny PR)
Incline DB Flyes:
12 kg x 8 reps
13 kg x 8 reps
14 kg x 8 reps
15 kg x 8 reps
Skulder:
DB shoulder press:
14 kg x 8 reps
16 kg x 8 reps
18 kg x 7 reps
20 kg x 6 reps
22 kg x 3 reps (Ny PR)
DB side lateral raise:
8 kg x 8 reps
9 kg x 8 reps
10 kg x 8 reps
11 kg x 6 reps
Rear delt cable flyes:
2.5 kg x 8 reps
3.75 kg x 8 reps
3.75 kg x 8 reps
5 kg x 8 reps
Triceps:
Dips:
Bodyweight x 9 reps
Bodyweight x 6 reps
Bodyweight x 6 reps
Bodyweight x 5 reps
Fransk pres:
20 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
30 kg x 8 reås
CG bænkpres:
25 kg x 8 reps
30 kg x 8 reps
35 kg x 8 reps
40 kg x 7 reps
Gratis oddsforslag hver dag: https://www.facebook.com/SafeOddsDK
-
- Reputation point: 5
- Indlæg: 266
- Tilmeldt: 31. jul 2013, 13:18
- Styrkeliste
- - Bænkpres: 60.00
- - Squat: 75.00
- - Dødløft: 100.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Tirsdag d. 13.05.2014
Ryg/Ben/Biceps
Ryg:
Dødløft:
50 kg x 8 reps
60 kg x 8 reps
70 kg x 8 reps
80 kg x 8 reps
90 kg x 6 reps
100 kg x 4 reps
Lat Pulldown:
45 kg x 8 reps
50 kg x 8 reps
55 kg x 8 reps
60 kg x 6 reps
BOW:
30 kg x 8 reps
35 kg x 8 reps
40 kg x 8 reps
45 kg x 8 reps
Ben:
Squat:
40 kg x 8 reps
50 kg x 8 reps
60 kg x 6 reps
62.5 kg x 3 reps
65 kg x 3 reps
Biceps:
Chin ups:
Bodyweight x 8 reps
Bodyweight x 4 reps
Bodyweight x 3 reps
Bodyweight x 3 reps
DB Curls:
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
12 kg x 8 reps pr. arm
DB Hammer curl:
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
12 kg x 8 reps pr. arm
BB Curls:
20 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
30 kg x 6 reps
Ryg/Ben/Biceps
Ryg:
Dødløft:
50 kg x 8 reps
60 kg x 8 reps
70 kg x 8 reps
80 kg x 8 reps
90 kg x 6 reps
100 kg x 4 reps
Lat Pulldown:
45 kg x 8 reps
50 kg x 8 reps
55 kg x 8 reps
60 kg x 6 reps
BOW:
30 kg x 8 reps
35 kg x 8 reps
40 kg x 8 reps
45 kg x 8 reps
Ben:
Squat:
40 kg x 8 reps
50 kg x 8 reps
60 kg x 6 reps
62.5 kg x 3 reps
65 kg x 3 reps
Biceps:
Chin ups:
Bodyweight x 8 reps
Bodyweight x 4 reps
Bodyweight x 3 reps
Bodyweight x 3 reps
DB Curls:
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
12 kg x 8 reps pr. arm
DB Hammer curl:
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
12 kg x 8 reps pr. arm
BB Curls:
20 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
30 kg x 6 reps
Gratis oddsforslag hver dag: https://www.facebook.com/SafeOddsDK
-
- Reputation point: 5
- Indlæg: 266
- Tilmeldt: 31. jul 2013, 13:18
- Styrkeliste
- - Bænkpres: 60.00
- - Squat: 75.00
- - Dødløft: 100.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Mandag d. 19.05.2014:
Ben/Ryg/Biceps:
Squat:
40 kg x 8 reps
50 kg x 8 reps
60 kg x 8 reps
70 kg x 4 reps
80 kg x 1 rep (NY PR)
Benpres:
60 kg x 12 reps
110 kg x 12 reps
160 kg x 8 reps
210 kg x 2 reps
Ryg:
Dødløft:
50 kg x 8 reps
60 kg x 8 reps
70 kg x 8 reps
80 kg x 8 reps
90 kg x 1 rep
Bent over rows:
30 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
50 kg x 6 reps
Lat pulldown:
40 kg x 8 reps
45 kg x 8 reps
50 kg x 8 reps
55 kg x 8 reps
60 kg x 6 reps
Biceps:
DB curls:
8 kg x 8 reps pr. arm
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
12 kg x 6 reps pr. arm
DB hammercurl:
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
12 kg x 6 reps pr. arm
BB Curls:
20 kg x 8 reps
20 kg x 8 reps
30 kg x 6 reps
30 kg x 6 reps
Ben/Ryg/Biceps:
Squat:
40 kg x 8 reps
50 kg x 8 reps
60 kg x 8 reps
70 kg x 4 reps
80 kg x 1 rep (NY PR)
Benpres:
60 kg x 12 reps
110 kg x 12 reps
160 kg x 8 reps
210 kg x 2 reps
Ryg:
Dødløft:
50 kg x 8 reps
60 kg x 8 reps
70 kg x 8 reps
80 kg x 8 reps
90 kg x 1 rep
Bent over rows:
30 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
50 kg x 6 reps
Lat pulldown:
40 kg x 8 reps
45 kg x 8 reps
50 kg x 8 reps
55 kg x 8 reps
60 kg x 6 reps
Biceps:
DB curls:
8 kg x 8 reps pr. arm
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
12 kg x 6 reps pr. arm
DB hammercurl:
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
12 kg x 6 reps pr. arm
BB Curls:
20 kg x 8 reps
20 kg x 8 reps
30 kg x 6 reps
30 kg x 6 reps
Gratis oddsforslag hver dag: https://www.facebook.com/SafeOddsDK
-
- Reputation point: 5
- Indlæg: 266
- Tilmeldt: 31. jul 2013, 13:18
- Styrkeliste
- - Bænkpres: 60.00
- - Squat: 75.00
- - Dødløft: 100.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Torsdag d. 22.05.2014:
Ben/Ryg/Biceps:
Ben:
Squat:
40 kg x 8 reps
50 kg x 8 reps
60 kg x 6 reps
65 kg x 3 reps
Leg extensions:
30 kg x 8 reps
40 kg x 8 reps
50 kg x 8 reps
60 kg x 6 reps
Ryg:
Dødløft:
50 kg x 8 reps
60 kg x 8 reps
70 kg x 8 reps
80 kg x 8 reps
90 kg x 3 reps
Bent over rows:
30 kg x 8 reps
35 kg x 8 reps
40 kg x 8 reps
45 kg x 8 reps
Seated cable row:
30 kg x 8 reps
35 kg x 8 reps
40 kg x 8 reps
45 kg x 8 reps
Lat pulldown:
45 kg x 8 reps
50 kg x 8 reps
55 kg x 8 reps
60 kg x 4 reps
Biceps:
Chin-ups:
Bodyweight x 3 reps
Bodyweight x 2 reps
Bodyweight x 1 reps
Bodyweight x 1 reps
DB curls:
8 kg x 8 reps pr. arm
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
DB hammer curl:
8 kg x 8 reps pr. arm
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
BB curls:
20 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
30 kg x 8 reps
Ben/Ryg/Biceps:
Ben:
Squat:
40 kg x 8 reps
50 kg x 8 reps
60 kg x 6 reps
65 kg x 3 reps
Leg extensions:
30 kg x 8 reps
40 kg x 8 reps
50 kg x 8 reps
60 kg x 6 reps
Ryg:
Dødløft:
50 kg x 8 reps
60 kg x 8 reps
70 kg x 8 reps
80 kg x 8 reps
90 kg x 3 reps
Bent over rows:
30 kg x 8 reps
35 kg x 8 reps
40 kg x 8 reps
45 kg x 8 reps
Seated cable row:
30 kg x 8 reps
35 kg x 8 reps
40 kg x 8 reps
45 kg x 8 reps
Lat pulldown:
45 kg x 8 reps
50 kg x 8 reps
55 kg x 8 reps
60 kg x 4 reps
Biceps:
Chin-ups:
Bodyweight x 3 reps
Bodyweight x 2 reps
Bodyweight x 1 reps
Bodyweight x 1 reps
DB curls:
8 kg x 8 reps pr. arm
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
DB hammer curl:
8 kg x 8 reps pr. arm
9 kg x 8 reps pr. arm
10 kg x 8 reps pr. arm
11 kg x 8 reps pr. arm
BB curls:
20 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
30 kg x 8 reps
Gratis oddsforslag hver dag: https://www.facebook.com/SafeOddsDK
-
- Reputation point: 5
- Indlæg: 266
- Tilmeldt: 31. jul 2013, 13:18
- Styrkeliste
- - Bænkpres: 60.00
- - Squat: 75.00
- - Dødløft: 100.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
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