Pullups: P90
12xbw
9xbw
6xbw
6xbw
5xbw
6xbw
5xbw
5xbw
BB rows: P90
12xlol
12x40
10x60
10x80
8x100
8x100
8x100
8x100
Facepulls: P75
8x35
8x35
8x35
8x40
PL pulldowns SS incline db curls:
8x120 - 8x16
8x120 - 8x16
8x120 - 8x16
8x120 - 8x16
Reversed oa db flies: P45
8x12
8x12
8x12
8x12
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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
Træning d.28-03-2013
FSQ:
15xlol
12x40
10x60
8x80
8x90
4x100
8x90
8x80
8x80
8x80
Leg press:
12x240
12x280
8x320
8x320
8x320
8x340
8x340
SLDL:
12x60
8x100
8x100
8x100
8x100
Standing calfraises:
15x50
15x90
12x130
12x130
FSQ:
15xlol
12x40
10x60
8x80
8x90
4x100
8x90
8x80
8x80
8x80
Leg press:
12x240
12x280
8x320
8x320
8x320
8x340
8x340
SLDL:
12x60
8x100
8x100
8x100
8x100
Standing calfraises:
15x50
15x90
12x130
12x130
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
Træning d.29-03-2013
Bænkpres:
15xlol
12x40
12x60
12x80
12x100 T30X0 herfra
9x100
6x110
5x120
Dips:
20xbw
10xbw+10
10xbw+20
8xbw+30
6xbw+40
6xbw+40
DB incl. flies: T20X0
12x18
10x20
10x20
10x20
10x20
Fly press:
8x30
8x30
8x30
8x30
Bench side bends:
12
12
12
12
10 mins udstræk
Bænkpres:
15xlol
12x40
12x60
12x80
12x100 T30X0 herfra
9x100
6x110
5x120
Dips:
20xbw
10xbw+10
10xbw+20
8xbw+30
6xbw+40
6xbw+40
DB incl. flies: T20X0
12x18
10x20
10x20
10x20
10x20
Fly press:
8x30
8x30
8x30
8x30
Bench side bends:
12
12
12
12
10 mins udstræk
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
10 mins opvarmning.
PL pulldowns: T30X1
8x80
8x100
8x110
8x110
8x110
8x110
BB rows: T20X0
8x60
8x80
10x80
10x90
10x90
10x90
Pulley: T20X1
8x60
8x70
8x70
8x70
8x70
Bænkpres: T30X0
15xlol
10x40
10x60
10x80
10x100
8x100
8x100
8x100
8x100
BB incl. pres: T20X0
12xlol
10x40
10x60
10x80
10x80
10x80
10x80
Standing cable flies: T30X1
12x10
12x15
12x15
12x15
12x15
PL pulldowns: T30X1
8x80
8x100
8x110
8x110
8x110
8x110
BB rows: T20X0
8x60
8x80
10x80
10x90
10x90
10x90
Pulley: T20X1
8x60
8x70
8x70
8x70
8x70
Bænkpres: T30X0
15xlol
10x40
10x60
10x80
10x100
8x100
8x100
8x100
8x100
BB incl. pres: T20X0
12xlol
10x40
10x60
10x80
10x80
10x80
10x80
Standing cable flies: T30X1
12x10
12x15
12x15
12x15
12x15
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
10 mins opvarmning
Legpress:
15x120
12x200
10x280
8x360
8x360
6x380
6x380
5x380
Rumænsk DL:
10x60
10x100
8x110
8x110
8x110
8x110
Hanging legraise SS Seated calfs:
12 - 15x90
12 - 15x170
12 - 12x210
12 - 12x210
12 - 12x210
Evil wheel SS Bench side bends:
10 - 12
10 - 12
10 - 12
10 - 12
10 - 12
Legpress:
15x120
12x200
10x280
8x360
8x360
6x380
6x380
5x380
Rumænsk DL:
10x60
10x100
8x110
8x110
8x110
8x110
Hanging legraise SS Seated calfs:
12 - 15x90
12 - 15x170
12 - 12x210
12 - 12x210
12 - 12x210
Evil wheel SS Bench side bends:
10 - 12
10 - 12
10 - 12
10 - 12
10 - 12
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
High incline BB pres: P45
10xlol
8x40
8x60
8x70
6x80
5x80
DB laterals - dropset: P60
16,5 til failure - 11,5 til failure - 8 til failure
16,5 til failure - 11,5 til failure - 8 til failure
16,5 til failure - 11,5 til failure - 8 til failure
Giantset: P60
A1: Seated DB pres:
22kg til failure
A2: BB upright row:
15kg til failure
A3: DB rear laterals:
8kg til failure
Superset: P60
A1: Reverse pec-deck fly (elbows in)
5 blokke til failure
5 blokke til failure
6 blokke til failure
A2: Reverse pec-deck fly (elbows out)
5 blokke til failure
5 blokke til failure
6 blokke til failure
10xlol
8x40
8x60
8x70
6x80
5x80
DB laterals - dropset: P60
16,5 til failure - 11,5 til failure - 8 til failure
16,5 til failure - 11,5 til failure - 8 til failure
16,5 til failure - 11,5 til failure - 8 til failure
Giantset: P60
A1: Seated DB pres:
22kg til failure
A2: BB upright row:
15kg til failure
A3: DB rear laterals:
8kg til failure
Superset: P60
A1: Reverse pec-deck fly (elbows in)
5 blokke til failure
5 blokke til failure
6 blokke til failure
A2: Reverse pec-deck fly (elbows out)
5 blokke til failure
5 blokke til failure
6 blokke til failure
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:
12x120
100x160
Supersæt: P60
A1: Leg extensions:
15x50
15x50
15x50
15x50
A2: Leg curls:
12x70
12x70
12x70
12x70
Supersæt: P45
A1: Concentration curls:
15x14
15x14
15x14
15x14
A2: DB oh oa triceps extensions:
12x14
12x14
12x14
12x14
Supersæt: P45
A1: Reversed oa triceps cable extensions:
15x10
15x10
15x10
15x10
A2: Hammer curls:
10x20
10x20
10x20
10x20
One legged calfraises: P30
10x60
15x60
12x60
12x60
12x120
100x160
Supersæt: P60
A1: Leg extensions:
15x50
15x50
15x50
15x50
A2: Leg curls:
12x70
12x70
12x70
12x70
Supersæt: P45
A1: Concentration curls:
15x14
15x14
15x14
15x14
A2: DB oh oa triceps extensions:
12x14
12x14
12x14
12x14
Supersæt: P45
A1: Reversed oa triceps cable extensions:
15x10
15x10
15x10
15x10
A2: Hammer curls:
10x20
10x20
10x20
10x20
One legged calfraises: P30
10x60
15x60
12x60
12x60
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 85 - max x 70 - 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
12x32
12x32
12x32
12x32
Underhand pulldown: P60
12x60
12x65
12x65
12x65
Deadlift: P90
15x100
15x100
15x100
15x100
Rear delt cable laterals: P45
12x3,75
12x3,75
12x3,75
12x3,75
12x3,75
Seated calfraise: P60
max x 140
max x 140
max x 140
max x 140
Standing cable crunches: P60
20x40
20x40
20x40
20x40
10 mins cykel
max x bw
max x bw
max x bw
Dropset: P60
Closegrip pulldown:
max x 85 - max x 70 - 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
12x32
12x32
12x32
12x32
Underhand pulldown: P60
12x60
12x65
12x65
12x65
Deadlift: P90
15x100
15x100
15x100
15x100
Rear delt cable laterals: P45
12x3,75
12x3,75
12x3,75
12x3,75
12x3,75
Seated calfraise: P60
max x 140
max x 140
max x 140
max x 140
Standing cable crunches: P60
20x40
20x40
20x40
20x40
10 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:
15x20
20x28
12x32
12x32
10x32
10x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
7x32
7x32
7x32
7x32
6x32
6x32
6x32
4x32
3x32
=6+ TON
Machine flies: P60 T30X0
8x50
8x55
8x60
8x65
8x65
Dropset: P60
Incline DB flies:
max x 18 - max x 14 - max x 10
max x 18 - max x 14 - max x 10
max x 18 - max x 14 - max x 10
Superset: P45
A1: DB curls:
12x18
12x18
12x18
12x18
12x18
A2: Rope pushdowns:
15x25
15x25
15x25
15x25
15x25
Superset: P60
A1: Hammer curls
10x18
10x18
10x18
10x18
10x18
A2: Dips
10xbw
10xbw
10xbw
10xbw
10xbw
10 mins cykel
Incline DB pres:
15x20
20x28
12x32
12x32
10x32
10x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
7x32
7x32
7x32
7x32
6x32
6x32
6x32
4x32
3x32
=6+ TON
Machine flies: P60 T30X0
8x50
8x55
8x60
8x65
8x65
Dropset: P60
Incline DB flies:
max x 18 - max x 14 - max x 10
max x 18 - max x 14 - max x 10
max x 18 - max x 14 - max x 10
Superset: P45
A1: DB curls:
12x18
12x18
12x18
12x18
12x18
A2: Rope pushdowns:
15x25
15x25
15x25
15x25
15x25
Superset: P60
A1: Hammer curls
10x18
10x18
10x18
10x18
10x18
A2: Dips
10xbw
10xbw
10xbw
10xbw
10xbw
10 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
Pyramide: P120
BSQ:
15xlol
15x40
8x60
8x80
12x100
10x105
8x110
6x115
4x120
Leg press: P90
8x200
10x280
10x280
10x280
Leg extensions: P60
max x 60
max x 60
max x 60
Rumænsk DL: P60
15x80
15x80
15x80
15x80
Leg curls: P45
max x 70
max x 70
max x 70
max x 70
Superset: P90
A1: Walking lunges
20 skridt
20 skridt
20 skridt
20 skridt
A2: Air squats:
10
10
10
10
One-legged calfraises: P45
10x50
10x70
10x90
10x100
10x100
10x100
10x100
10x100
BSQ:
15xlol
15x40
8x60
8x80
12x100
10x105
8x110
6x115
4x120
Leg press: P90
8x200
10x280
10x280
10x280
Leg extensions: P60
max x 60
max x 60
max x 60
Rumænsk DL: P60
15x80
15x80
15x80
15x80
Leg curls: P45
max x 70
max x 70
max x 70
max x 70
Superset: P90
A1: Walking lunges
20 skridt
20 skridt
20 skridt
20 skridt
A2: Air squats:
10
10
10
10
One-legged calfraises: P45
10x50
10x70
10x90
10x100
10x100
10x100
10x100
10x100
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:
20x20
20x40
20x40
17x40
15x40
15x40
12x40
15x40
12x40
12x40
=5+ TON
Dropset: P60
DB laterals:
12 x 16 - max x 12 - max x 8
12 x 16 - max x 12 - max x 8
12 x 16 - max x 12 - max x 8
12 x 16 - max x 12 - max x 8
Superset: P60
A1: Upright rows:
12x20
12x20
12x20
12x20
A2: Seated DB press:
12x18
12x18
10x18
10x18
Chest supported rear delt raise: P45
12x12
12x12
12x12
Rear delt rotary: P45
12x12
12x12
12x12
12x12
Military press:
20x20
20x40
20x40
17x40
15x40
15x40
12x40
15x40
12x40
12x40
=5+ TON
Dropset: P60
DB laterals:
12 x 16 - max x 12 - max x 8
12 x 16 - max x 12 - max x 8
12 x 16 - max x 12 - max x 8
12 x 16 - max x 12 - max x 8
Superset: P60
A1: Upright rows:
12x20
12x20
12x20
12x20
A2: Seated DB press:
12x18
12x18
10x18
10x18
Chest supported rear delt raise: P45
12x12
12x12
12x12
Rear delt rotary: P45
12x12
12x12
12x12
12x12
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: P60
A1: OH DB triceps extensions:
15x30
15x30
15x30
15x30
15x30
A2: Hercules curls
15x12,5
15x12,5
15x12,5
15x12,5
15x12,5
Superset: P60
A1: Kickbacks
10x12
10x12
10x12
10x12
10x12
A2: Preacher curls
10x14
10x14
10x14
10x14
10x14
Standing calfs: P120
max x 140
max x 140
max x 140
max x 140
Hanging legraises: P60
15xbw
15xbw
12xbw
12xbw
HIIT: 1X1
30 minutter
A1: OH DB triceps extensions:
15x30
15x30
15x30
15x30
15x30
A2: Hercules curls
15x12,5
15x12,5
15x12,5
15x12,5
15x12,5
Superset: P60
A1: Kickbacks
10x12
10x12
10x12
10x12
10x12
A2: Preacher curls
10x14
10x14
10x14
10x14
10x14
Standing calfs: P120
max x 140
max x 140
max x 140
max x 140
Hanging legraises: P60
15xbw
15xbw
12xbw
12xbw
HIIT: 1X1
30 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
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
12x32
12x32
12x32
12x32
Underhand pulldown: P60
12x65
12x65
12x65
12x65
Deadlift: P90
15x100
15x100
15x100
15x100
Rear delt cable laterals: P45
12x3,75
12x3,75
12x3,75
12x3,75
12x3,75
Seated calfraise: P60
max x 140
max x 140
max x 140
max x 140
Cable crunches: P60
12x100
12x100
12x100
12x100
10 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
12x32
12x32
12x32
12x32
Underhand pulldown: P60
12x65
12x65
12x65
12x65
Deadlift: P90
15x100
15x100
15x100
15x100
Rear delt cable laterals: P45
12x3,75
12x3,75
12x3,75
12x3,75
12x3,75
Seated calfraise: P60
max x 140
max x 140
max x 140
max x 140
Cable crunches: P60
12x100
12x100
12x100
12x100
10 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
20x26
15x32
8x36
8x36
8x36
8x36
8x36
8x36
7x36
7x36
7x36
7x36
7x36
6x36
6x36
6x36
5x36
7x32
6x32
5x32
3x32
=6+ TON
Machine flies: P60 T30X0
8x55
8x55
8x60
8x60
8x65
Dropset: P60
Incline DB flies:
max x 18 - max x 14 - max x 10
max x 18 - max x 14 - max x 10
max x 18 - max x 14 - max x 10
Superset: P45
A1: DB curls:
15x18
15x18
15x18
15x18
15x18
A2: Pushdowns:
15x30
15x30
15x30
15x30
15x30
Superset: P60
A1: Hammer curls
10x18
10x18
10x18
10x18
10x18
A2: Dips
10xbw
10xbw
10xbw
10xbw
10xbw
10 mins cykel
Incline DB pres:
20x20
20x26
15x32
8x36
8x36
8x36
8x36
8x36
8x36
7x36
7x36
7x36
7x36
7x36
6x36
6x36
6x36
5x36
7x32
6x32
5x32
3x32
=6+ TON
Machine flies: P60 T30X0
8x55
8x55
8x60
8x60
8x65
Dropset: P60
Incline DB flies:
max x 18 - max x 14 - max x 10
max x 18 - max x 14 - max x 10
max x 18 - max x 14 - max x 10
Superset: P45
A1: DB curls:
15x18
15x18
15x18
15x18
15x18
A2: Pushdowns:
15x30
15x30
15x30
15x30
15x30
Superset: P60
A1: Hammer curls
10x18
10x18
10x18
10x18
10x18
A2: Dips
10xbw
10xbw
10xbw
10xbw
10xbw
10 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
Superset: P90
A1: Leg press:
max x 280
max x 280
max x 280
A2: Sissy squats:
max x bw
max x bw
max x bw
Superset: P90
A1: Walking lunges:
16 skridt
16 skridt
16 skridt
A2: Jump squats:
max x bw
max x bw
max x bw
Rumænsk DL: P90
12xlol
20x40
12x60
8x80
8x80
Dropset: P90
Leg curls:
max x 60 - max x 40 - max x 20
max x 60 - max x 40 - max x 20
max x 60 - max x 50 - max x 40
A1: Leg press:
max x 280
max x 280
max x 280
A2: Sissy squats:
max x bw
max x bw
max x bw
Superset: P90
A1: Walking lunges:
16 skridt
16 skridt
16 skridt
A2: Jump squats:
max x bw
max x bw
max x bw
Rumænsk DL: P90
12xlol
20x40
12x60
8x80
8x80
Dropset: P90
Leg curls:
max x 60 - max x 40 - max x 20
max x 60 - max x 40 - max x 20
max x 60 - max x 50 - max x 40
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:
20x20
20x40
20x40
12x50
10x50
10x50
10x50
10x50
10x50
=5+ TON
Dropset: P60
DB laterals:
12 x 16 - max x 12 - max x 8
12 x 16 - max x 12 - max x 8
12 x 16 - max x 12 - max x 8
12 x 16 - max x 12 - max x 8
Superset: P60
A1: Upright rows:
12x25
12x25
12x25
12x25
A2: Seated DB press:
12x18
12x18
12x18
12x18
Chest supported rear delt raise: P45
12x12
12x12
12x12
Rear delt rotary: P45
12x14
12x14
12x14
12x14
Military press:
20x20
20x40
20x40
12x50
10x50
10x50
10x50
10x50
10x50
=5+ TON
Dropset: P60
DB laterals:
12 x 16 - max x 12 - max x 8
12 x 16 - max x 12 - max x 8
12 x 16 - max x 12 - max x 8
12 x 16 - max x 12 - max x 8
Superset: P60
A1: Upright rows:
12x25
12x25
12x25
12x25
A2: Seated DB press:
12x18
12x18
12x18
12x18
Chest supported rear delt raise: P45
12x12
12x12
12x12
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: P60
A1: OH DB triceps extensions:
15x32
15x32
15x32
15x32
15x32
A2: Hercules curls
15x12,5
15x12,5
15x12,5
15x12,5
15x12,5
Superset: P60
A1: Kickbacks
12x12
12x12
12x12
12x12
12x12
A2: Preacher curls
12x14
12x14
12x14
12x14
12x14
Standing calfs: P120
max x 160
max x 160
max x 160
max x 160
Standing cable crunches: P60
15x40
15x45
15x50
15x50
HIIT: 1X1
30 minutter
A1: OH DB triceps extensions:
15x32
15x32
15x32
15x32
15x32
A2: Hercules curls
15x12,5
15x12,5
15x12,5
15x12,5
15x12,5
Superset: P60
A1: Kickbacks
12x12
12x12
12x12
12x12
12x12
A2: Preacher curls
12x14
12x14
12x14
12x14
12x14
Standing calfs: P120
max x 160
max x 160
max x 160
max x 160
Standing cable crunches: P60
15x40
15x45
15x50
15x50
HIIT: 1X1
30 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
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
Underhand pulldown: P60
12x65
12x70
12x70
12x70
Superset: P30
A1: Seated calfraise:
max x 140
max x 140
max x 140
max x 140
A2: Standing cable crunches:
15x50
15x50
15x50
15x50
Deadlift: P90
15x100
15x100
15x100
15x100
BOR: P60
12x90
12x90
12x90
12x90
Rear delt cable laterals: P45
12x3,75
12x3,75
12x3,75
12x3,75
12x5
Pullovers: P60
12x34
12x34
12x34
12x34
15 mins cykel
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
Underhand pulldown: P60
12x65
12x70
12x70
12x70
Superset: P30
A1: Seated calfraise:
max x 140
max x 140
max x 140
max x 140
A2: Standing cable crunches:
15x50
15x50
15x50
15x50
Deadlift: P90
15x100
15x100
15x100
15x100
BOR: P60
12x90
12x90
12x90
12x90
Rear delt cable laterals: P45
12x3,75
12x3,75
12x3,75
12x3,75
12x5
Pullovers: P60
12x34
12x34
12x34
12x34
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
20x26
12x34
6x42
5x42
5x42
8x36
7x36
7x36
7x36
6x36
6x36
6x36
6x34
6x34
6x34
6x34
5x34
5x34
4x34
4x34
7x30
5x30
5x30
4x30
4x30
5x30
=6+ TON
Machine flies: P60 T40X0
8x60
8x65
8x65
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
A1: Hammer curls
10x18
10x18
10x18
10x18
10x18
A2: Dips
10xbw
10xbw
10xbw
10xbw
10xbw
10 mins cykel
Incline DB pres:
20x20
20x26
12x34
6x42
5x42
5x42
8x36
7x36
7x36
7x36
6x36
6x36
6x36
6x34
6x34
6x34
6x34
5x34
5x34
4x34
4x34
7x30
5x30
5x30
4x30
4x30
5x30
=6+ TON
Machine flies: P60 T40X0
8x60
8x65
8x65
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
A1: Hammer curls
10x18
10x18
10x18
10x18
10x18
A2: Dips
10xbw
10xbw
10xbw
10xbw
10xbw
10 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
10 mins cykel
Pyramide: P120
BSQ:
15xlol
10x40
8x60
6x90
12x105
10x110
8x115
6x120
4x125
Superset: P90
A1: Leg press:
10x200
10x240
10x260
10x260
A2: Sissy squats:
8
8
8
Superset: P60
A1: Walking lunges
20 skridt
20 skridt
20 skridt
20 skridt
A2: Jump squats:
10
10
10
10
Superset: P60
A1: Rumænsk DL
15x80
15x80
15x80
15x80
A2: Seated calfraises:
25x130
25x130
25x170
20x190
Leg curls: P45
15x60
15x60
15x60
15x60
Pyramide: P120
BSQ:
15xlol
10x40
8x60
6x90
12x105
10x110
8x115
6x120
4x125
Superset: P90
A1: Leg press:
10x200
10x240
10x260
10x260
A2: Sissy squats:
8
8
8
Superset: P60
A1: Walking lunges
20 skridt
20 skridt
20 skridt
20 skridt
A2: Jump squats:
10
10
10
10
Superset: P60
A1: Rumænsk DL
15x80
15x80
15x80
15x80
A2: Seated calfraises:
25x130
25x130
25x170
20x190
Leg curls: P45
15x60
15x60
15x60
15x60
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:
20x20
20x40
20x40
15x40
10x50
8x50
8x50
8x50
8x50
8x50
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:
12x25
12x25
12x25
12x25
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
Military press:
20x20
20x40
20x40
15x40
10x50
8x50
8x50
8x50
8x50
8x50
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:
12x25
12x25
12x25
12x25
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: P60
A1: OH DB triceps extensions:
15x32
15x32
15x32
15x32
15x32
A2: Incline hammer curls
15x16
15x16
15x16
15x16
15x16
Superset: P60
A1: Kickbacks
12x12
12x12
12x12
12x12
12x12
A2: Preacher curls
8x16
8x16
8x16
8x16
8x16
Standing calfs: P60
max x 160
max x 160
max x 160
max x 160
Hanging leg raises: P60
12xbw
12xbw
12xbw
12xbw
HIIT: 1X1
30 minutter
A1: OH DB triceps extensions:
15x32
15x32
15x32
15x32
15x32
A2: Incline hammer curls
15x16
15x16
15x16
15x16
15x16
Superset: P60
A1: Kickbacks
12x12
12x12
12x12
12x12
12x12
A2: Preacher curls
8x16
8x16
8x16
8x16
8x16
Standing calfs: P60
max x 160
max x 160
max x 160
max x 160
Hanging leg raises: P60
12xbw
12xbw
12xbw
12xbw
HIIT: 1X1
30 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
Pullups: P60
max x bw
max x bw
max x bw
Deadlift: P90
15x100
15x100
15x100
15x100
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: P60
A1: Seated calfraise:
max x 160
max x 160
max x 160
max x 160
A2: Cable crunches:
15x90
15x90
15x90
15x90
Rear delt cable laterals: P45
12x3,75
12x5
12x5
12x5
12x5
15 mins cykel
max x bw
max x bw
max x bw
Deadlift: P90
15x100
15x100
15x100
15x100
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: P60
A1: Seated calfraise:
max x 160
max x 160
max x 160
max x 160
A2: Cable crunches:
15x90
15x90
15x90
15x90
Rear delt cable laterals: P45
12x3,75
12x5
12x5
12x5
12x5
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
10x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
6x32
6x32
6x32
5x32
4x32
4x32
=6+ TON
Machine flies: P60 T20X0
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
15 mins cykel
Incline DB pres:
20x20
20x24
20x28
12x32
10x32
10x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
8x32
6x32
6x32
6x32
5x32
4x32
4x32
=6+ TON
Machine flies: P60 T20X0
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
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
Pyramide: P120
BSQ:
15xlol
10x40
8x60
8x80
12x105
10x110
8x115
6x120
4x125
Superset: P90
A1: Leg press:
10x200
10x260
10x260
10x260
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:
25x200
25x200
25x200
25x200
C2: Leg curls:
15x60
15x60
15x60
15x60
BSQ:
15xlol
10x40
8x60
8x80
12x105
10x110
8x115
6x120
4x125
Superset: P90
A1: Leg press:
10x200
10x260
10x260
10x260
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:
25x200
25x200
25x200
25x200
C2: Leg curls:
15x60
15x60
15x60
15x60
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:
20x20
20x40
20x40
20x40
12x50
12x50
12x50
12x50
=5+ TON
Dropset: P60
DB laterals:
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
Superset: P60
A1: Upright rows:
12x30
12x30
12x30
12x30
A2: Seated DB press:
12x18
12x18
12x18
12x18
Chest supported rear delt raise: P45
10x14
10x14
10x14
Rear delt rotary: P45
12x14
12x14
12x14
12x14
Military press:
20x20
20x40
20x40
20x40
12x50
12x50
12x50
12x50
=5+ TON
Dropset: P60
DB laterals:
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
12x16 - 12x12 -12x8
Superset: P60
A1: Upright rows:
12x30
12x30
12x30
12x30
A2: Seated DB press:
12x18
12x18
12x18
12x18
Chest supported rear delt raise: P45
10x14
10x14
10x14
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: Pushdowns:
max x 30
max x 50
max x 50
max x 50
max x 50
A2: EZ-curls
max x 20
max x 30
max x 30
max x 40
max x 30
Superset: P45
B1: Hammer curls
max x 18
max x 18
max x 18
B2: Kickbacks
max x 12
max x 12
max x 12
Cable preacher curls - fat grip: P60
max x 40
max x 40
max x 40
Cable OH triceps extensions: P60
max x 40
max x 40
max x 40
Standing calfraise: P120
2mins TUT*
2mins TUT
2mins TUT
Seated calfraise:
2mins TUT
Superset: P60
C1: Hanging kneeraise:
15xbw
15xbw
15xbw
C2: Evil wheel:
10
10
10
*Vægten bliver ikke racket under øvelsen - musklen er konstant under spænding.
A1: Pushdowns:
max x 30
max x 50
max x 50
max x 50
max x 50
A2: EZ-curls
max x 20
max x 30
max x 30
max x 40
max x 30
Superset: P45
B1: Hammer curls
max x 18
max x 18
max x 18
B2: Kickbacks
max x 12
max x 12
max x 12
Cable preacher curls - fat grip: P60
max x 40
max x 40
max x 40
Cable OH triceps extensions: P60
max x 40
max x 40
max x 40
Standing calfraise: P120
2mins TUT*
2mins TUT
2mins TUT
Seated calfraise:
2mins TUT
Superset: P60
C1: Hanging kneeraise:
15xbw
15xbw
15xbw
C2: Evil wheel:
10
10
10
*Vægten bliver ikke racket under øvelsen - musklen er konstant under spænding.
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 minutter
30 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
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: P60
B1: Seated calfraise:
max x 160
max x 160
max x 160
max x 160
B2: Standing cable crunches:
12x55
12x55
12x55
12x55
Deadlift: P90
15x105
15x105
15x105
15x105
Rear delt cable laterals: P45
12x5
12x5
12x5
12x5
12x5
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
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