WLW: P60
Incline DB pres:
20x20
20x24
15x28
12x32
12x32
10x32
10x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
9x32
7x32
7x32
=6+ TON
Machine flies: P60 T30X0
8x70
8x70
8x70
8x70
8x70
Dropset: P60
Incline DB flies:
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
Superset: P45
A1: DB curls:
15x18
15x18
15x18
15x18
15x18
A2: Pushdowns:
15x30
15x30
15x30
15x30
15x30
Superset: P45
B1: Hammer curls
10x20
10x20
10x20
10x20
10x20
B2: Dips
10xbw
10xbw
10xbw
10xbw
10xbw
Superset: P45
C1: Reversed bb curls:
12x20
12x20
12x20
C2: OH oa triceps extensions:
12x14
12x14
12x14
15 mins cykel
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My MOOSCLES are STRONKER!
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pyramide: P120
BSQ:
12xlol
10x40
8x60
8x80
6x100
12x110
10x115
8x120
6x125
4x130
Superset: P90
A1: Leg press:
10x200
10x200
10x200
10x200
A2: Sissy squats:
8
8
8
Superset: P60
B1: Walking lunges
20 skridt
20 skridt
20 skridt
20 skridt
B2: Jump squats:
10
10
10
10
Rumænsk DL: P60
15x80
15x80
15x80
15x80
Superset: P30
C1: Seated calfraises:
max x 200
max x 200
max x 200
max x 200
C2: Leg curls: *verdens mest rustne maskine
15x15
15x15
15x15
15x15
BSQ:
12xlol
10x40
8x60
8x80
6x100
12x110
10x115
8x120
6x125
4x130
Superset: P90
A1: Leg press:
10x200
10x200
10x200
10x200
A2: Sissy squats:
8
8
8
Superset: P60
B1: Walking lunges
20 skridt
20 skridt
20 skridt
20 skridt
B2: Jump squats:
10
10
10
10
Rumænsk DL: P60
15x80
15x80
15x80
15x80
Superset: P30
C1: Seated calfraises:
max x 200
max x 200
max x 200
max x 200
C2: Leg curls: *verdens mest rustne maskine
15x15
15x15
15x15
15x15
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dagens 2. træning:
WLW: P60
Military press:
20x20
20x40
20x50
10x60
10x60
10x60
8x60
8x60
8x60
=5+ TON
Dropset: P60
DB laterals:
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
Superset: P60
A1: Upright rows:
12x35
12x35
12x35
12x35
A2: Seated DB press:
12x18
12x18
12x18
12x18
Chest supported rear delt raise: P45
8x14
8x14
8x14
Rear delt rotary: P45
12x14
12x14
12x14
12x14
WLW: P60
Military press:
20x20
20x40
20x50
10x60
10x60
10x60
8x60
8x60
8x60
=5+ TON
Dropset: P60
DB laterals:
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
Superset: P60
A1: Upright rows:
12x35
12x35
12x35
12x35
A2: Seated DB press:
12x18
12x18
12x18
12x18
Chest supported rear delt raise: P45
8x14
8x14
8x14
Rear delt rotary: P45
12x14
12x14
12x14
12x14
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Superset:P45
A1: Reversed triceps pushdown:
12x30
12x35
12x40
12x40
12x40
A2: EZ-curls:
12x30
12x40
12x40
12x40
12x40
Superset: P45
B1: Hammer curls:
12x22
12x22
12x22
12x22
B2: Kickbacks:
12x12
12x12
12x12
12x12
Cable preacher curls: P60
12x25
10x30
7x30
7x30
Cable OH triceps extensions: P60
12x25
12x25
12x25
12x25
Standing calfraise: Dropset
max x 110 - 90 - 70 - 50
max x 110 - 90 - 70 - 50
Crunches: P60
20
20
20
Evil Wheel: P45
10
10
10
15 mins cykel
A1: Reversed triceps pushdown:
12x30
12x35
12x40
12x40
12x40
A2: EZ-curls:
12x30
12x40
12x40
12x40
12x40
Superset: P45
B1: Hammer curls:
12x22
12x22
12x22
12x22
B2: Kickbacks:
12x12
12x12
12x12
12x12
Cable preacher curls: P60
12x25
10x30
7x30
7x30
Cable OH triceps extensions: P60
12x25
12x25
12x25
12x25
Standing calfraise: Dropset
max x 110 - 90 - 70 - 50
max x 110 - 90 - 70 - 50
Crunches: P60
20
20
20
Evil Wheel: P45
10
10
10
15 mins cykel
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
HIIT: 1X1
45 minutter
45 minutter
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
45 mins morgen cardio
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pullups: P60
max x bw
max x bw
max x bw
Dropset: P60
Closegrip pulldown:
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
Superset: P60
A1: BOR
12x90
12x90
12x90
12x90
A2: Pullovers
12x34
12x34
12x34
12x34
Underhand pulldown: P60
12x70
12x70
12x70
12x70
Deadlift: P90
15x105
15x105
15x105
15x105
Rear delt cable laterals: P45
12x5
12x5
12x5
12x5
12x5
Superset: P45
B1: Seated calfraise
max x 200
max x 200
max x 200
B2: Crunches
20
20
20
15 mins cykel
max x bw
max x bw
max x bw
Dropset: P60
Closegrip pulldown:
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
Superset: P60
A1: BOR
12x90
12x90
12x90
12x90
A2: Pullovers
12x34
12x34
12x34
12x34
Underhand pulldown: P60
12x70
12x70
12x70
12x70
Deadlift: P90
15x105
15x105
15x105
15x105
Rear delt cable laterals: P45
12x5
12x5
12x5
12x5
12x5
Superset: P45
B1: Seated calfraise
max x 200
max x 200
max x 200
B2: Crunches
20
20
20
15 mins cykel
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
WLW: P60
Incline DB pres:
20x20
20x24
20x28
12x32
10x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
6x32
6x32
6x32
4x32
4x32
=6+ TON
Dropset: P60
Incline DB flies:
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
Superset: P45
A1: DB curls:
15x18
15x18
15x18
15x18
15x18
A2: Rope Pushdowns:
15x30
15x30
15x30
15x30
15x30
Superset: P45
B1: Hammer curls
10x20
10x20
10x20
10x20
10x20
B2: Dips
10xbw
10xbw
10xbw
10xbw
10xbw
Superset: P45
C1: Reversed BB curls:
12x25
12x25
12x25
C2: OH oa triceps extensions:
12x12
12x12
12x12
Machine flies: P60 T30X0
8x70
8x70
8x70
1km svømning
Incline DB pres:
20x20
20x24
20x28
12x32
10x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
6x32
6x32
6x32
4x32
4x32
=6+ TON
Dropset: P60
Incline DB flies:
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
Superset: P45
A1: DB curls:
15x18
15x18
15x18
15x18
15x18
A2: Rope Pushdowns:
15x30
15x30
15x30
15x30
15x30
Superset: P45
B1: Hammer curls
10x20
10x20
10x20
10x20
10x20
B2: Dips
10xbw
10xbw
10xbw
10xbw
10xbw
Superset: P45
C1: Reversed BB curls:
12x25
12x25
12x25
C2: OH oa triceps extensions:
12x12
12x12
12x12
Machine flies: P60 T30X0
8x70
8x70
8x70
1km svømning
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
12 mins cykling
Pyramide: P120
BSQ:
12xlol
10x40
8x60
8x80
12x110
10x115
8x120
5x120 - out of ammo
Superset: P90
A1: Leg press:
10x200
10x280
10x280
10x280
A2: Sissy squats:
8
8
8
Superset: P60
B1: Walking lunges
20 skridt +10kg
20 skridt +10kg
20 skridt +10kg
20 skridt +10kg
B2: Jump squats:
10+10kg
10+10kg
10+10kg
10+10kg
Superset: P30
C1: Seated calfraises:
15 x 170
15 x 170
15 x 170
15 x 170
C2: Side bends:
12
12
12
12
Rumænsk DL: P60
15x80
15x80
15x80
15x80
Pyramide: P120
BSQ:
12xlol
10x40
8x60
8x80
12x110
10x115
8x120
5x120 - out of ammo
Superset: P90
A1: Leg press:
10x200
10x280
10x280
10x280
A2: Sissy squats:
8
8
8
Superset: P60
B1: Walking lunges
20 skridt +10kg
20 skridt +10kg
20 skridt +10kg
20 skridt +10kg
B2: Jump squats:
10+10kg
10+10kg
10+10kg
10+10kg
Superset: P30
C1: Seated calfraises:
15 x 170
15 x 170
15 x 170
15 x 170
C2: Side bends:
12
12
12
12
Rumænsk DL: P60
15x80
15x80
15x80
15x80
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
WLW: P60
Military press:
20xlol
20x20
20x40
12x50
12x50
12x50
12x50
12x50
10x50
8x50
8x50
=5+ TON
Dropset: P60
DB laterals:
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
Superset: P60
A1: Upright rows:
12x35
12x35
12x35
12x35
A2: Seated DB press:
12x20
12x20
12x20
12x20
Chest supported rear delt raise: P45
12x12
12x12
12x12
Rear delt rotary: P45
12x14
12x14
12x14
12x14
Leg curls: P45
20x60
20x60
20x60
20x60
Military press:
20xlol
20x20
20x40
12x50
12x50
12x50
12x50
12x50
10x50
8x50
8x50
=5+ TON
Dropset: P60
DB laterals:
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
Superset: P60
A1: Upright rows:
12x35
12x35
12x35
12x35
A2: Seated DB press:
12x20
12x20
12x20
12x20
Chest supported rear delt raise: P45
12x12
12x12
12x12
Rear delt rotary: P45
12x14
12x14
12x14
12x14
Leg curls: P45
20x60
20x60
20x60
20x60
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Superset: P45
A1: Hammer curls:
12x22
12x22
12x22
12x22
12x22
A2: Reversed triceps pushdowns:
12x40
12x40
12x40
12x40
12x40
Superset: P45
B1: Preacher curls:
12x14
12x14
12x14
12x14
B2: Kickbacks:
12x12
12x12
12x12
12x12
EZ-curls: P45
12x30
12x30
12x30
12x30
Cable OH triceps extensions: P45
12x30
12x30
12x30
12x30
Superset: P30
C1: Evil Wheel:
10
10
10
10
C2: Standing calfraise:
30x90
30x90
30x90
30x90
15 mins cykling
A1: Hammer curls:
12x22
12x22
12x22
12x22
12x22
A2: Reversed triceps pushdowns:
12x40
12x40
12x40
12x40
12x40
Superset: P45
B1: Preacher curls:
12x14
12x14
12x14
12x14
B2: Kickbacks:
12x12
12x12
12x12
12x12
EZ-curls: P45
12x30
12x30
12x30
12x30
Cable OH triceps extensions: P45
12x30
12x30
12x30
12x30
Superset: P30
C1: Evil Wheel:
10
10
10
10
C2: Standing calfraise:
30x90
30x90
30x90
30x90
15 mins cykling
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
HIIT: 1X1
45 minutter
45 minutter
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
45 mins morgen cardio
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Deadlift: P90
15x105
15x105
15x105
15x105
Pullups: P60
max x bw
max x bw
max x bw
Dropset: P60
Closegrip pulldown:
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
Superset: P60
A1: BOR
12x90
12x90
12x90
12x90
A2: Pullovers
12x34
12x34
12x34
12x34
Underhand pulldown: P60
12x70
12x70
12x70
12x70
Rear delt cable laterals: P45
12x5
12x5
12x5
12x5
12x5
Standing one-legged calfraise: P30
15x80
15x80
15x80
15x80
15x80
Hanging knee-raises: P45
15
15
15
15
15 mins cykel
15x105
15x105
15x105
15x105
Pullups: P60
max x bw
max x bw
max x bw
Dropset: P60
Closegrip pulldown:
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
Superset: P60
A1: BOR
12x90
12x90
12x90
12x90
A2: Pullovers
12x34
12x34
12x34
12x34
Underhand pulldown: P60
12x70
12x70
12x70
12x70
Rear delt cable laterals: P45
12x5
12x5
12x5
12x5
12x5
Standing one-legged calfraise: P30
15x80
15x80
15x80
15x80
15x80
Hanging knee-raises: P45
15
15
15
15
15 mins cykel
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
WLW: P60
Incline DB pres:
20x20
20x24
20x28
12x32
12x32
10x32
10x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
7x32
=6+ TON
Machine flies: P60 T30X0
8x70
8x70
8x70
8x70
8x70
Dropset: P60
Incline DB flies:
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
Superset: P45
A1: DB curls:
15x18
15x18
15x18
15x18
15x18
A2: Rope Pushdowns:
15x30
15x30
15x30
15x30
15x30
Superset: P45
B1: Hammer curls
10x22
10x22
10x22
10x22
10x22
B2: Dips
10xbw
10xbw
10xbw
10xbw
10xbw
Superset: P45
C1: Reversed BB curls:
12x25
12x25
12x25
C2: OH oa triceps extensions:
12x14
12x14
12x14
15 mins cykling
Incline DB pres:
20x20
20x24
20x28
12x32
12x32
10x32
10x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
7x32
=6+ TON
Machine flies: P60 T30X0
8x70
8x70
8x70
8x70
8x70
Dropset: P60
Incline DB flies:
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
Superset: P45
A1: DB curls:
15x18
15x18
15x18
15x18
15x18
A2: Rope Pushdowns:
15x30
15x30
15x30
15x30
15x30
Superset: P45
B1: Hammer curls
10x22
10x22
10x22
10x22
10x22
B2: Dips
10xbw
10xbw
10xbw
10xbw
10xbw
Superset: P45
C1: Reversed BB curls:
12x25
12x25
12x25
C2: OH oa triceps extensions:
12x14
12x14
12x14
15 mins cykling
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Leg press: P90
20x80
12x160
10x240
10x320
10x320
10x320
Superset: P60
A1: Rumænsk DL:
15x80
15x80
15x80
15x80
A2: Sissy squats:
8
8
8
8
Superset: P60
B1: Walking lunges:
20skridt +15kg
20skridt +15kg
20skridt +15kg
20skridt +15kg
B2: Jump squats:
10 +15kg
10 +15kg
10 +15kg
10 +15kg
Superset: P45
C1: Seated Calfraises:
35x200
35x200
35x200
35x200
C2: Leg curls:
15x70
15x70
15x70
15x70
Superset: P45
D1: Leg extensions:
12x60
12x60
12x60
12x60
D2: Decline Bench Crunch:
15
15
15
15
20x80
12x160
10x240
10x320
10x320
10x320
Superset: P60
A1: Rumænsk DL:
15x80
15x80
15x80
15x80
A2: Sissy squats:
8
8
8
8
Superset: P60
B1: Walking lunges:
20skridt +15kg
20skridt +15kg
20skridt +15kg
20skridt +15kg
B2: Jump squats:
10 +15kg
10 +15kg
10 +15kg
10 +15kg
Superset: P45
C1: Seated Calfraises:
35x200
35x200
35x200
35x200
C2: Leg curls:
15x70
15x70
15x70
15x70
Superset: P45
D1: Leg extensions:
12x60
12x60
12x60
12x60
D2: Decline Bench Crunch:
15
15
15
15
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
WLW: P60
Military press:
20xlol
20x20
20x40
20x40
10x50
10x50
10x50
6x60
6x60
5x60
5x60
5x60
=5+ TON
Dropset: P60
DB laterals:
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
Superset: P60
A1: Upright rows:
12x35
12x35
12x35
12x35
A2: Seated DB press:
12x20
12x20
12x20
12x20
Chest supported rear delt raise: P45
12x12
12x12
12x12
Rear delt rotary: P45
12x16
12x16
12x16
12x16
Military press:
20xlol
20x20
20x40
20x40
10x50
10x50
10x50
6x60
6x60
5x60
5x60
5x60
=5+ TON
Dropset: P60
DB laterals:
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
Superset: P60
A1: Upright rows:
12x35
12x35
12x35
12x35
A2: Seated DB press:
12x20
12x20
12x20
12x20
Chest supported rear delt raise: P45
12x12
12x12
12x12
Rear delt rotary: P45
12x16
12x16
12x16
12x16
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Superset: P45
A1: Hammer curls:
12x22
12x22
12x22
12x22
12x22
A2: Reversed triceps pushdowns:
12x40
12x40
12x40
12x40
12x40
Superset: P45
B1: Preacher curls:
15x12
15x12
15x12
15x12
B2: Kickbacks:
12x12
12x12
12x12
12x12
EZ-curls: P45
12x30
12x30
12x30
12x30
Cable OH triceps extensions: P45
12x30
12x30
12x30
12x30
Standing one-legged calfraise: P30
20x80
20x80
20x80
20x80
Superset: P30
C1: Evil Wheel:
10
10
10
10
C2: Side bends:
12
12
12
12
HIIT: 1x1
15 mins cykling
A1: Hammer curls:
12x22
12x22
12x22
12x22
12x22
A2: Reversed triceps pushdowns:
12x40
12x40
12x40
12x40
12x40
Superset: P45
B1: Preacher curls:
15x12
15x12
15x12
15x12
B2: Kickbacks:
12x12
12x12
12x12
12x12
EZ-curls: P45
12x30
12x30
12x30
12x30
Cable OH triceps extensions: P45
12x30
12x30
12x30
12x30
Standing one-legged calfraise: P30
20x80
20x80
20x80
20x80
Superset: P30
C1: Evil Wheel:
10
10
10
10
C2: Side bends:
12
12
12
12
HIIT: 1x1
15 mins cykling
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
HIIT: 1x1
30 mins cykling
30 mins cykling
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
45 mins morgencardio
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Deadlift: P90
15x110
15x110
15x110
15x110
Pullups: P60
max x bw
max x bw
max x bw
Dropset: P60
Closegrip pulldown:
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
Superset: P60
A1: BOR
12x90
12x90
12x90
12x90
A2: Pullovers
12x34
12x34
12x34
12x34
Underhand pulldown: P60
12x70
12x70
12x70
12x70
Rear delt cable laterals: P45
12x5
12x5
12x5
12x5
12x5
Side bends: P30
12
12
12
12
15 mins cykel
15x110
15x110
15x110
15x110
Pullups: P60
max x bw
max x bw
max x bw
Dropset: P60
Closegrip pulldown:
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
Superset: P60
A1: BOR
12x90
12x90
12x90
12x90
A2: Pullovers
12x34
12x34
12x34
12x34
Underhand pulldown: P60
12x70
12x70
12x70
12x70
Rear delt cable laterals: P45
12x5
12x5
12x5
12x5
12x5
Side bends: P30
12
12
12
12
15 mins cykel
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
WLW: P60
Incline DB pres:
20x20
20x24
20x28
12x32
12x32
10x32
10x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
6x32
=6+ TON
Machine flies: P60 T30X0
8x70
8x70
8x70
8x70
8x70
Dropset: P60
Incline DB flies:
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
Superset: P45
A1: DB curls:
15x18
15x18
15x18
15x18
15x18
A2: Rope Pushdowns:
15x30
15x30
15x30
15x30
15x30
Superset: P45
B1: Hammer curls
10x22
10x22
10x22
10x22
10x22
B2: Dips
10xbw
10xbw
10xbw
10xbw
10xbw
Superset: P45
C1: Reversed BB curls:
12x25
12x25
12x25
C2: OH oa triceps extensions:
12x12
12x12
12x12
15 mins cykling
Incline DB pres:
20x20
20x24
20x28
12x32
12x32
10x32
10x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
6x32
=6+ TON
Machine flies: P60 T30X0
8x70
8x70
8x70
8x70
8x70
Dropset: P60
Incline DB flies:
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
Superset: P45
A1: DB curls:
15x18
15x18
15x18
15x18
15x18
A2: Rope Pushdowns:
15x30
15x30
15x30
15x30
15x30
Superset: P45
B1: Hammer curls
10x22
10x22
10x22
10x22
10x22
B2: Dips
10xbw
10xbw
10xbw
10xbw
10xbw
Superset: P45
C1: Reversed BB curls:
12x25
12x25
12x25
C2: OH oa triceps extensions:
12x12
12x12
12x12
15 mins cykling
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pyramide: P120
BSQ:
20xlol
12x60
10x80
12x100
10x105
8x110
6x115
4x120
Superset: P90
A1: Leg press:
12x120
8x200
10x300
10x300
10x300
A2: Sissy squats:
8
8
8
Superset: P60
B1: Walking lunges
20 skridt +15kg
20 skridt +15kg
20 skridt +15kg
20 skridt +15kg
B2: Jump squats:
10+15kg
10+15kg
10+15kg
10+10kg
Rumænsk DL: P90
12x90
12x90
12x90
12x90
Superset: P45
C1: Seated calfraises:
40 x 200
40 x 200
40 x 200
40 x 200
C2: Leg curls:
15x70
15x70
15x70
15x70
BSQ:
20xlol
12x60
10x80
12x100
10x105
8x110
6x115
4x120
Superset: P90
A1: Leg press:
12x120
8x200
10x300
10x300
10x300
A2: Sissy squats:
8
8
8
Superset: P60
B1: Walking lunges
20 skridt +15kg
20 skridt +15kg
20 skridt +15kg
20 skridt +15kg
B2: Jump squats:
10+15kg
10+15kg
10+15kg
10+10kg
Rumænsk DL: P90
12x90
12x90
12x90
12x90
Superset: P45
C1: Seated calfraises:
40 x 200
40 x 200
40 x 200
40 x 200
C2: Leg curls:
15x70
15x70
15x70
15x70
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
WLW: P60
Military press:
20xlol
20x20
20x30
15x40
15x40
12x40
12x40
12x40
12x40
12x40
10x40
=5 TON
Dropset: P60
DB laterals:
12x16 - 12x12 -12x9
12x16 - 12x12 -12x9
12x16 - 12x12 -12x9
12x16 - 12x12 -12x9
Superset: P60
A1: Upright rows:
12x35
12x35
12x35
12x35
A2: Seated DB press:
12x20
12x20
12x20
12x20
Chest supported rear delt raise: P45
12x12
12x12
12x12
Rear delt rotary: P45
12x16
12x16
12x16
12x16
Military press:
20xlol
20x20
20x30
15x40
15x40
12x40
12x40
12x40
12x40
12x40
10x40
=5 TON
Dropset: P60
DB laterals:
12x16 - 12x12 -12x9
12x16 - 12x12 -12x9
12x16 - 12x12 -12x9
12x16 - 12x12 -12x9
Superset: P60
A1: Upright rows:
12x35
12x35
12x35
12x35
A2: Seated DB press:
12x20
12x20
12x20
12x20
Chest supported rear delt raise: P45
12x12
12x12
12x12
Rear delt rotary: P45
12x16
12x16
12x16
12x16
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
DB curls m. fatgrips: P60
max x 14 - max x 16 - max x 20
max x 14 - max x 16 - max x 20
max x 14 - max x 16 - max x 20
Superset: P60
A1: Cable preacher curls (reversed grip)
max x 20
max x 20
max x 20
A2: Cable preacher curls
max x 30
max x 30
max x 30
Hercules curls: P60
max x 12
max x 12
max x 12
Superset: P60
B1: Triceps rope pushdowns:
max x 25
max x 25
max x 25
B2: Triceps pushdowns:
max x 45
max x 45
max x 45
Dropset: P60
Closegrip BP m. kæder:
max x 60 - max x 40 - max x 20
max x 60 - max x 40 - max x 20
max x 60 - max x 40 - max x 20
HIIT: 1X1
15 mins cykling
max x 14 - max x 16 - max x 20
max x 14 - max x 16 - max x 20
max x 14 - max x 16 - max x 20
Superset: P60
A1: Cable preacher curls (reversed grip)
max x 20
max x 20
max x 20
A2: Cable preacher curls
max x 30
max x 30
max x 30
Hercules curls: P60
max x 12
max x 12
max x 12
Superset: P60
B1: Triceps rope pushdowns:
max x 25
max x 25
max x 25
B2: Triceps pushdowns:
max x 45
max x 45
max x 45
Dropset: P60
Closegrip BP m. kæder:
max x 60 - max x 40 - max x 20
max x 60 - max x 40 - max x 20
max x 60 - max x 40 - max x 20
HIIT: 1X1
15 mins cykling
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Superset: P45
A1: Side bends:
12
12
12
12
12
A2: Evil Wheel:
10
10
10
10
10
Weighted situps: P60
12+10kg
12+10kg
12+10kg
12+10kg
BB shrugs: P60
15x50
12x80
12x80
12x80
12x80
Cable rear delt laterals: P45
12x5
12x5
12x5
12x5
Standing calfraise: P60
40x160
40x160
40x160
40x160
HIIT: 1X1
30 mins cykling
A1: Side bends:
12
12
12
12
12
A2: Evil Wheel:
10
10
10
10
10
Weighted situps: P60
12+10kg
12+10kg
12+10kg
12+10kg
BB shrugs: P60
15x50
12x80
12x80
12x80
12x80
Cable rear delt laterals: P45
12x5
12x5
12x5
12x5
Standing calfraise: P60
40x160
40x160
40x160
40x160
HIIT: 1X1
30 mins cykling
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
50 mins morgencardio
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pullups: P60
max x bw
max x bw
max x bw
Deadlift: P90
15x110
15x110
15x110
15x110
Dropset: P60
Closegrip pulldown:
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
Superset: P60
A1: BOR
12x90
12x90
12x90
12x90
A2: Pullovers
12x34
12x34
12x34
12x34
Underhand pulldown: P60
12x70
12x70
12x70
12x70
Superset: P45
B1: Rear delt cable laterals:
12x5
12x5
12x5
12x5
12x5
B2: Standing cable crunches:
12x45
12x45
12x45
12x45
Seated calfraises: P60
20x160
20x160
20x160
20x160
20x160
15 mins cykel
max x bw
max x bw
max x bw
Deadlift: P90
15x110
15x110
15x110
15x110
Dropset: P60
Closegrip pulldown:
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
max x 80 - max x 65 - max x 50
Superset: P60
A1: BOR
12x90
12x90
12x90
12x90
A2: Pullovers
12x34
12x34
12x34
12x34
Underhand pulldown: P60
12x70
12x70
12x70
12x70
Superset: P45
B1: Rear delt cable laterals:
12x5
12x5
12x5
12x5
12x5
B2: Standing cable crunches:
12x45
12x45
12x45
12x45
Seated calfraises: P60
20x160
20x160
20x160
20x160
20x160
15 mins cykel
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
WLW: P60
Incline DB pres:
20x20
20x24
20x28
12x32
12x32
10x32
10x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
6x32
=6+ TON
Machine flies: P60 T30X0
8x70
8x70
8x70
8x70
8x70
Dropset: P60
Incline DB flies:
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
Superset: P45
A1: DB curls:
15x18
15x18
15x18
15x18
15x18
A2: Rope Pushdowns:
15x30
15x30
15x30
15x30
15x30
Superset: P45
B1: Hammer curls
10x22
10x22
10x22
10x22
10x22
B2: Dips
10xbw
10xbw
10xbw
10xbw
10xbw
Superset: P45
C1: Reversed BB curls:
12x25
12x25
12x25
C2: OH oa triceps extensions:
12x12
12x12
12x12
15 mins cykling
Incline DB pres:
20x20
20x24
20x28
12x32
12x32
10x32
10x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
6x32
=6+ TON
Machine flies: P60 T30X0
8x70
8x70
8x70
8x70
8x70
Dropset: P60
Incline DB flies:
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
Superset: P45
A1: DB curls:
15x18
15x18
15x18
15x18
15x18
A2: Rope Pushdowns:
15x30
15x30
15x30
15x30
15x30
Superset: P45
B1: Hammer curls
10x22
10x22
10x22
10x22
10x22
B2: Dips
10xbw
10xbw
10xbw
10xbw
10xbw
Superset: P45
C1: Reversed BB curls:
12x25
12x25
12x25
C2: OH oa triceps extensions:
12x12
12x12
12x12
15 mins cykling
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Pyramide: P120
BSQ:
15xlol
8x60
5x80
12x100
10x105
8x110
6x115
4x120
Superset: P90
A1: Leg press:
8x200
10x300
10x300
10x300
A2: Sissy squats:
8
8
8
Superset: P60
B1: Walking lunges
20 skridt +15kg
20 skridt +15kg
20 skridt +15kg
20 skridt +15kg
B2: Jump squats:
10+15kg
10+15kg
10+15kg
10+10kg
Rumænsk DL: P90
12x90
12x90
12x90
12x90
Seated calfraises: P60
20x90
20x130
20x150
20x150
20x150
20x150
Leg curls: P60
15x70
15x70
15x70
15x70
BSQ:
15xlol
8x60
5x80
12x100
10x105
8x110
6x115
4x120
Superset: P90
A1: Leg press:
8x200
10x300
10x300
10x300
A2: Sissy squats:
8
8
8
Superset: P60
B1: Walking lunges
20 skridt +15kg
20 skridt +15kg
20 skridt +15kg
20 skridt +15kg
B2: Jump squats:
10+15kg
10+15kg
10+15kg
10+10kg
Rumænsk DL: P90
12x90
12x90
12x90
12x90
Seated calfraises: P60
20x90
20x130
20x150
20x150
20x150
20x150
Leg curls: P60
15x70
15x70
15x70
15x70
SE MIN LOG: My MOOSCLES are STRONKER!
-
- Reputation point: 5
- Indlæg: 1565
- Tilmeldt: 16. jan 2010, 20:45
- Geografisk sted: 9530 Støvring
- Træner her: Fitness World Aalborg
SPH GYM
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
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