SHEMHAMFORASH

BRYST/SKULDRE
OPV
5 min CT

BP 240 sec
13xlol
10x40
10x60
7x70
7x70
5x80
8x70

Incl DB Press 180 sec
8x26
6x30
6x30
6x30
6x30
6x30

MP 180 sec
12xlol (smith)
10x40
5x60
6x60
6x60
6x60
6x60

SUPERSET 90 sec
A1 Cable Flies
12x10
12x12,5
12x12,5
12x12,5
12x12,5
12x12,5
A2 Bent Over Lateral Raises
10x12
10x12
10x12
10x12
10x12

2 hrs SHARP

BEN/RYG/BICEPS

OPV
10 min CT
Dynamic stretching

Chinups 120 sec
10xbw
6xbw+10kg
4xbw+20kg
3xbw+25kg
4xbw+20kg
5xbw+15kg

SQ 300 sec
OH SQ 10xlol
8x40
9x60
6x80
6x80
6x80
6x80
6x80

Yates Rows 120 sec
12x40
8x60
6x80
6x80
6x80
6x80

DB Shrugs 120 sec
10x75 (smith)
6x95(smith)
10x34
8x40
8x40
8x40

Superset 120 sec
A1 Row Machine
8x80
8x40 (lowrow)
5x120
6x80 (lowrow)
6x100
A2 Conc Cable Curls
10x15
8x20
6x25
9x20
4x30
8x22.5

2 hr 15 min

BRYST/SKULDRE
OPV
5 min CT

BP 180 sec
16xlol
12x30
8x60
10x60
5x80
5x80
4x85
5x80
4x80

Incl BB Press 120 sec
10x30
10x47.5
8x60
6x65
6x65
8x60

MP 180 sec
9x40
9x50
4x60
5x60
6x60
6x60

SUPERSET 120 sec
A1 Cable Flies
15x7.5
12x10
12x10
11x12.5
11x12.5
10x12.5
A2 Seated DB Lateral Raises
10x8
10x8
10x8
10x8
10x8
10x8

Wide Chest Press Mach 180 sec
8x80
8x80
5x100
4x110

2 hr 15 min

RYG/BICEPS

OPV
10 min CT
dyn. stretch

DL 180 sec
10x60
5x100
4x120
4x120
4x120
5x120
5x120

Pullups 120 sec
7xbw+10
7xbw+10
6xbw+10
5xbw+10
5xbw+10 +1N
Lever Pulldown
7x100

T-bar Rows 120 sec
10x20
8x50
5x70
5x70
5x70
6x70
6x70

Seat Calf Raise 120 sec
12x95
6x95 (one leg)
10x175
10x215
10x215
8x235
Stand Calf Raise 90 sec
10x95
9x135
9x135
9x135

High Cable Curls 120 sec
12x7.5
12x10
9x12.5
6x15
6x15
6x15
6x15
6x15
8x12.5
10x10

2 hrs 28 min

BRYST/SKULDRE
OPV
10 min CT
Dyn stretch

BP 240 sec
15xlol
8x60
7x70
5x80
4x80
5x80
5x80

Incl DB Press 180 sec
5x24
6x24
6x30
5x30
6x30
5x30
6x30

MP 180 sec
12xlol
10x40
7x50
8x50
4x60
6x60
5x60
5x60

Cable Flies 90 sec
15x10
12x12,5
12x12,5
12x12,5
12x12,5
12x12,5

DB Lateral Raises 90 sec
10x9
10x10
10x10
10x10
10x10
10x10

2 hrs 25 min

RYG (BICEPS)

OPV
5 min CT
dyn. stretch

DL 300 sec
3x60
3x70
3x80
5x100
5x110
3x120
4x120
4x120
6x100

Pullups 150 sec
6xbw+10
7xbw+10
7xbw+10
7xbw+10
7xbw+10

1 hr 20 min

1. November 2013

BRYST/SKULDRE

BP 240 sec
10xlol
10x40
8x60
10x60
6x70
6x70
6x70
6x70
6x70
6x70
6x70

Incl DB Press 180 sec
6x24
7x28
5x30
5x30
6x30
6x30

MP 180 sec
9xlol
7x40
6x50

1 hr 30 min

2. November 2013
BRYST/SKULDRE fortsat fra fredag

BP 180 sec
4x40
5x60
4x80

MP 180 sec
12xlol
10x40
6x50
7x60
6x60
6x60
3x70
8x40
10x50

Cable Flies 90 sec
15x10
12x12,5
12x12,5
12x12,5
12x12,5
12x12,5

Front Rows 90 sec
10x17.5
10x22.5
6x37.5
6x37.5
6x37.5
6x37.5
11x27.5
11x27.5

1 hr 25 min

4. November 2013
BEN/RYG

OPV
Dynamic stretching

SQ 180 sec
8xlol
6x40
6x60
5x80
5x80
5x80
6x80

Yates Rows 120 sec
8x60
5x80
5x80
5x90
6x80
6x80

1 hr 10 min

BRYST/SKULDRE
OPV
dynamic streching

BP ca 200 sec
9xlol
4x40
4x60
4x80
5x80
5x80
5x80
9x60
6x65

Incl BB Press 120 sec
8x40
7x60
8x60
8x60
8x60
8x60

1 hr 15 min

RYG/BEN/BICEPS

OPV
10 min CT

DL 300+ sec
5xlol
3x60
3x80
4x100
3x130
3x100
2x140
1x140
2x140

Pullups 120 sec
10xbw
7xbw+10
5xbw+15
6xbw+10
7xbw+10
6xbw+10

Superset 120 sec
A1 Leg Press
8x140
6x200
5x240
5x260
5x260
6x260
A2 Row Mach
8x70
6x110
5x130
5x130
5x120
5x120

High Cable Curls 90 sec
10x7.5
10x10
10x10
5x12.5
6x12.5
5x15

2 hrs 28 min

9. November 2013

BRYST/SKULDRE
OPV
5 min CT

BP 240 sec
8xlol
4x40
3x60
6x60
5x80
5x80
3x85
3x90
5x80

Incl DB Press 180 sec
7x24
6x30
6x30
6x30
6x30
6x30

MP 180 sec
8x30
6x50
5x60
6x60
6x60
6x60
6x60

Cable Lateral Raises 60 sec
10x5
10x5
10x5

SUPERSET 60 sec
A1 Low Cable Flies
10x5
10x7.5
11x7.5
10x7.5
10x7.5
10x7.5
A2 Front Raises
8x32.5
6x32.5
7x32.5
8x32.5

1 hr 48 min

11. November 2013

RYG/BICEPS
OPV
5 min CT

Lean-away pullups 60 sec
6xbw
6xbw
6xbw
6xbw

Sternum chinups 1 sek hold i top 60 sec
5xbw
5xbw
5xbw
5xbw

Hanging scapular retractions 1 sek hold i top 60 sec
5xbw
6xbw
5xbw
6xbw

Powershrugs 60 sec
8xlol
8x60
7x100
8x100
8x100
8x100

Weighted hyperextensions 1 sek hold i top 60 sec
8xbw+10
8xbw+10
8xbw+10
8xbw+10

Low Row (PL) 60 sec
8x80
5x120
5x110
6x110
7x110

BB rear delt 60 sec
10xlol
9x30
8x35
7x40
11x32.5

Cable preacher curls 60 sec
10x10
9x17.5
6x22.5
5x22.5
8x20

Incl. hammer curls 60 sec
10x6
6x12
6x12+6x6
9x12+7x6

appr 2 hr

BRYST/SKULDRE
OPV
Dynamic stretching

BP 180 sec
10xlol
8x40
6x60
10x60
8x70
8x70
8x70
8x70

INCL BP 90 sec
10x40
7x60
7x60
8x60
8x60
8x60

Cable Flies 60 sec
12x7.5
10x10
10x10
10x10
10x10

DB MP 90 sec
7x22
6x24
6x24
6x24
6x24

Seat DB Lateral Raises 90 sec
10x6
8x9
8x9
standing:
6x14+6x9
7x6 w/ twist

A1 Low Cable Flies
10x7.5
6x10+4x7.5
10x7.5

2 hr 08 min

BEN

OPV
10 min CT
Dynamic stretching

SQ 180 sec
10xlol
5x60
6x60
4x90
3x100
3x105
6x80
1x110
6x80
1x110
6x80
2x100
6x80

SL DL 90 sec
10xlol
9x40
8x50
8x60
8x60
8x60
8x60

Standing Calf Raises 90 sec
8xlol
8x90
12x90
12x90
12x90

2 hr 20 min

fretlz skrev:BEN

SQ

Haha, epic lifting! Bestemt en ½ L fløde værdigt!
:lol:

RYG/BICEPS

OPV
10 min CT

DL 180
5xlol
3x60
5x100
4x120
4x120
4x120
4x120
4x120

Chinups 90 sec
6xbw
1xbw+30
6xbw+15
1xbw+30
10xbw
2xbw+20
10xbw

BOR 90 sec
7x60
5x80
6x80
6x80
5x90
5x90

Iso Cable Curls 60 sec
10x12.5
11x15
8x20
8x20
6x25
6x25
6x25+7x20 chest sup. BB curls

BB Curls 120 sec
6x30
5x35+8x20 rev.

2 hrs 28 min

MChristensen skrev:
fretlz skrev:BEN

SQ

Haha, epic lifting! Bestemt en ½ L fløde værdigt!

Så afgjort. Tomorrow, mate!!

BRYST/SKULDRE/TRICEPS
OPV
10 min CT
Dynamic stretching

BP 180 sec
7xlol
4x60
6x40(expl)
5x80
1x92.5
6x72.5
1x95
6x65
1x90

Klokov Press 90 sec
9xlol
8x30
8x30
9x30
10x35
7x40

Incl DB Press (Drop-ish) 120 sec
a=60°, b=45°, c=30°
a. 6x20
b. 6x20
c. 6x20

a. 6x20
b. 6x20
c. 4x20+5x14

a. 8x20
b. 7x20
c. 5x20+5x14

Cable Lateral Raises 90 sec
behind:
9x5
9x5
9x5
front:
10x5
10x6

Triceps Rope Ext 60 sec
12x20
8x25
10x25
10x25

2 hrs

BEN/MAVE
10 min CT
Dynamic opv

SQ 180 sec
10xlol
6x60
5x80
6x80
2x100
6x70
1x110
6x70

LP 180 sec
6x120
6x200
1x280
6x200
1x300

Plank 60 sec
60 sek x 5

Leg Ext 60 sec
7x55+1x50
8x50
8x47.5
8x50
8x50

appr 2 hrs

BRYST/SKULDRE/TRICEPS
OPV
8 min CT
Dynamic stretching

BP 180 sec
7x40
10x60
8x70
10x60
8x70
10x60

Incl DB 90 sec
8x20
9x24
9x26
10x26
10x26
10x26

Klokov Press 90 sec
9xlol
8x30
6x40
7x40
8x35
9x35

Superset 90 sec
A1 Seat MP Smith
10x30
10x30
8x40
8x40
B2 DB Lateral Raises
10x7
10x6
10x6
10x6

1 hr 45 min

22. November 2013
RYG/BICEPS

OPV
6 min CT
RP
4xlol
3x50
4x90
5x90

DL 180
5x100
6x80
5x100
5x110
3x60
2x120

Hanging scapular retractions 2 sek hold i top 60 sec
8xbw
10xbw
10xbw
10xbw+10kg
10xbw+10kg

Superset 120 sec
A1 oa Low Row plateload
6x20
6x40
5x50
6x50
A2 oa Row plateload
7x40
5x50
5x60
5x60

BB Curls 90 sec
7x30
5x35
10x20
1x40+4x35

High CAble Curls 60 sec
8x7.5
10x10
8x10
6x15
12x7.5

2 hrs 28 min

BRYST/SKULDRE/TRICEPS
OPV
8 min CT
Dynamic stretching

BP 120 sec
18xlol (6xclose grip - 6xmid grip - 6xwide grip)
8x40
10x60
10x60
8x70
8x70
7x70

Incl DB 90 sec
8x20
8x24
6x28
7x28
7x28

Klokov Press 120 sec
10xlol
10x30
8x40
9x40
9x40
9x40

Cable Flies 60 sec
12x7.5
12x10
11x12.5
10x12.5
12x10

Overhead Tric Ext Rope 60 sec
10x15
10x25
10x25

Superset 90 sec
A1 Dips
9xbw
8xbw
10xbw
9xbw
B2 DB Lateral Raises
10x6
11x6
10x6
10x6

1 hr 48 min

BEN
OPV
Dynamic stretching

FSQ 120 sec
10xlol
8x40
10x40
10x40
10x40
8x50
8x50

Standing Calf Raises 90 sec
10xlol
10x50
10x70
10x80
10x80
10x80

Leg Ext 90 sec
6x54
6x54
8x54
8x59
10x59

Leg Curls 90 sec
10x36
8x30
7x35
10x25

1 hr 35 min

RYG
OPV
dynamic streching
RP
3x50
5x70

DL 300
5x80
5x100
5x110
4x120
4x120
4x120
4x120
5x110

Lean-away pullups 60 sec
8xbw
8xbw
5xbw
6xbw

Sternum chinups 1 sek hold i top 60 sec
6xbw
6xbw
6xbw
6xbw

Hanging scapular retractions 1 sek hold i top 60 sec
8xbw+10kg
8xbw+10kg
7xbw+10kg
8xbw+10kg

2 hrs appr

28. November 2013
BRYST/SKULDER
OPV
dyn. str.

BP w band 180
10xlol
8x42.5
8x42.5
8x62.5
8x62.5
7x67.5
7x67.5
3x80 ( w/o band)
8x62.5

Klokov Press90 sec
10xlol
8x30
9x40
8x40
9x40
8x40
Seat MP 90 sec
10xlol
6x40
6x50

Dips 60 sec
pxbw
10xbw+10kg
8xbw+15kg
6xbw+20kg
6xbw+20kg

1 hr 38 min

29. November 2013
BRYST/SKULDER
OPV
dyn. str.

F SQ 120
10xlol
8x40
8x50
7x60
8x60
7x60
8x50

Seat Calf Raise90 sec
12x90
11x130
10x170
10x210
10x210

SUPERSET 90 sec
A1 Leg Curls
10x35
10x40
10x40
8x45
A2 Leg Ext
10x40
10x55
10x55
8x60

Leg Press Calf Raise 45 sec
7x170
10x170

1 hr 42 min

30. November 2013
RYG
OPV
6 min CT
dyn str

DL 180
5xlol
4x60
5x80
6x90
5x100
5x110
3x120
5x100
2x115 (RP)

Power Shrugs 1 sek hold i top 90 sec
10x60
8x100
8x100
8x100
8x110
8x100

Sidebends 60 sec
10x15
10x25
10x30
10x35

Chinups 90 sec
10xbw
8xbw+10kg
6xbw+15kg
9xbw
6xbw+10kg
7xbw+10kg

appr 2 hrs

SEMI FULLBODY
OPV
dyn. str.

F SQ 180
10xlol
8x40
8x50
8x60
6x60
8x50
8x50
8x50
7x60
8x50
8x60

Dips 150 sec
12xbw
10xbw+10kg
10xbw+10kg
10xbw+10kg
8xbw+10kg
9xbw+10kg
8xbw+10kg
10xbw+10kg
9xbw+10kg
9xbw+10kg

1 hr 55 min

SEMI FULLBODY
OPV
6 min CT
dyn. str.

DL 180+
5x40
10x60

10x80
10x90
10x80
10x90
10x80
10x90
10x80
9x90
10x80
9x100

Pullups Chinups var. 120 sec
10xbw
6xbw+10kg
9xbw
7xbw+10kg
10xbw
5xbw+10kg+2N
7xbw
5xbw+10kg
10xbw
5xbw+10kg+2N

oa pulldown cable
6x25
6x30

2 hr+

SHEMHAMFORASH

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