12-02 Ryg og Biceps

Pullups:
8
5
4
4
3
3
3

Reeves row:
10*55 kg
10*55 kg
10*55 kg
12*35 kg
12*35 kg

Db Row:
12*30 kg
12*38 kg
10*46 kg
10*50 kg
10*50 kg
8*50 kg

BTN Pulldown:
15*45 kg
15*50 kg
15*45 kg
15*45 kg
15*45 kg

Pulley Row:
12*55 kg
12*55 kg
12*60 kg
6*70 kg

Dødløft:
6*100 kg
6*120 kg
6*140 kg
3*160 kg
1*180 kg
3*140 kg
3*140 kg
6*100 kg

Cable 21's curl:
21*17,5 kg
21*17,5 kg
21*17,5 kg

Db Hammer Curl:
12*16 kg
12*16 kg
12*14 kg
12*14 kg -> 12*8 kg
12*14 kg -> 12*10 kg -> 12*8 kg
12*12 kg
12*12 kg

13-02 Ben og skuldre

Tri-set Quads:

Smith Squat:
10*60 kg
Statisk squat hold op af væg:
Til failure
Leg Extension:
12*40

Smith Squat:
10*80 kg
Statisk squat hold op af væg:
Til failure
Leg Extension:
10*40 kg

Smith Squat:
10*80 kg
Statisk squat hold op af væg:
Til failure
Leg Extension:
12*40 kg

Smith Squat:
10*80 kg
Statisk squat hold op af væg:
Til failure
Leg Extension:
10*70 kg -> 10*50 kg -> 10*30 kg

Triset Hams:

One Legged Legpress:
10*30 kg
Lying One legged Legcurl:
10*10
Glutebridge:
15

One Legged Legpress:
10*30 kg
Lying One legged Legcurl:
10*10
Glutebridge:
20

One Legged Legpress:
12*32,5 kg
Lying One legged Legcurl:
10*10
Glutebridge:
15

Squat:
10*80 kg
10*100 kg
3*120 kg
1*130 kg
10*60 kg
10*60 kg

Cable Laterals:
15*5 kg
15*5 kg
10*5 kg
10*5 kg

Seated Laterals:
15*6 kg
12*8 kg
10*10 kg
10*10 kg

Cable Upright row:
15*12,5 kg
15*12,5 kg
15*12,5 kg

14-02 Bryst og Triceps:

Bænk:
10*50 kg
10*60 kg
10*60 kg
10*60 kg
10*60 kg

Bænk vs Band:
6*50 kg
6*60 kg
4*70 kg
2*80 kg
1*80 kg

Incline Db Press:
10*26 kg
10*32 kg
9*34 kg
4*38 kg

Cable Crossovers:
12*12,5 kg
12*12,5 kg
12*15 kg
6*17,5 kg

Overhead Db Extension:
12*24 kg
12*24 kg
12*24 kg
12*24 kg

Pushdown:
15*20 kg
15*20 kg
15*20 kg
15*20 kg
22*20 kg

15-02 Ryg og Biceps

Pulldown:
12*65 kg
10*75 kg
7*80 kg
10*60 kg
10*60 kg

Reeves Row:
12*45 kg
12*50 kg
12*50 kg
12*50 kg

Db Row:
15*26 kg
15*30 kg
15*36 kg

Facepull:
15*25 kg
15*30 kg
15*30 kg
15*30 kg

Haney Shrug:
12*60 kg
12*60 kg
12*60 kg
12*60 kg

Db Pullovers:
12*24 kg
12*24 kg
12*24 kg

Barbell Curl:
12*25 kg
12*30 kg
10*35 kg
12*25 kg

Db Preacher Curl:
12*12 kg
10*12 kg
8*12 kg

17-2 Ben og skuldre

Legpress:
20*110 kg
20*110 kg
20*110 kg
20*110 kg

Reverse Lunges:
15*28,5 kg
15*28,5 kg
15*28,5 kg
15*28,5 kg

Squat:
10*60 kg langsom ecc
10*60 kg langsom ecc
10*60 kg langsom ecc
10*60 kg
10*60 kg
10*60 kg

RDL:
12*60 kg
10*100 kg
10*120 kg
5*140 kg
10*100 kg

Adductor:
10*70 kg
10*70 kg
10*70 kg
10*70 kg

Standing legcurl:
10*20 kg
10*20 kg
10*20 kg

Seated side Laterals:
15*8 kg
15*8 kg
15*8 kg
8*12 kg
10*12 kg
5*14 kg

Db Front Raise:
10*12 kg
10*12 kg
15*8 kg
15*8 kg

Seated Db Press:
12*24 kg
8*30 kg

Calves Press:
12*100 kg
12*100 kg
12*100 kg
12*100 kg

Donkey Raise: One legged
10
10
10
10

Calves Press:
8*120 kg
8*120 kg
8*120 kg

18-2 Bryst og triceps

Bænkpres:
10*60 kg
10*77,5 kg
5*80 kg
5*80 kg
5*80 kg
5*80 kg
5*80 kg

Bænkpres vs. Band:
10*50 kg
10*55 kg
10*50 kg

Incline Db Press:
10*28 kg
8*32 kg
6*36 kg
2*42 kg
7*28 kg
Denne øvelse bliver skiftet med Barbell i den næste tid

Dips:
6
6
6
6

Overhead Rope Extension:
12*20 kg
12*20 kg
12*20 kg
8*20 kg -> 8*15 kg -> 8*10 kg -> 8*10 kg

Overhead Db Extension:
12*10 kg
12*10 kg
12*8 kg
12*8 kg

Side Bent:
15*28 kg
15*32 kg
15*32 kg

Cable Crunch:
20*40 kg
18*40 kg
18*40 kg

19-2 Ryg og biceps

Pullups:
8
8
6
5
4

Barbell Row:
10*60 kg
10*60 kg
10*80 kg
10*90 kg
7*90 kg

TG Pulldown:
10*60 kg
10*70 kg
10*70 kg
10*70 kg

Pulley Row:
10*50 kg
10*60 kg
10*60 kg
6*70 kg

Haney Shrug:
12*60 kg
12*60 kg
12*60 kg

Hypers:
15*10 kg
15*10 kg
15*10 kg
15*10 kg

Spider Curl: Dexter
10*25 kg
10*25 kg
10*25 kg
10*25 kg

Db Hammer Curl:
10*16 kg
10*16 kg
10*12 kg -> 10*8 kg
10*12 kg -> 10*8 kg

20/2 Ben og skuldre

Leg Extension:
18*50 kg
12*60 kg
10*70 kg
18*50 kg
18*50 kg
Failure*35 kg med 3 sek hold i toppen
8*60 kg -> 8*40 kg

Front Squat:
10*50 kg
10*50 kg
10*70 kg
3*90 kg
10*50 kg
10*50 kg

Walking Lunges:
failure*18 kg
failure*18 kg
failure*18 kg
failure*18 kg

Smith Squat:
10*60 kg
12*60 kg
12*60 kg
5*80 kg -> 5*60 kg -> 5*40 kg

Lying Rear Delt:
10*6,25 kg
10*6,25 kg
10*6,25 kg
10*6,25 kg

Bent over High row:
10*35 kg
10*35 kg
10*35 kg
10*35 kg

Side Laterals:
10*12 kg
10*12 kg
10*12 kg
10*12 kg

Barbell Uprght Row:
12*20 kg
12*20 kg
12*20 kg

21/2 Bryst og Triceps

Cable Crossovers:
15*7,5kg
15*7,5 kg
15*10 kg
15*10 kg

Bænkpres:
10*50 kg
10*50 kg
10*50 kg
10*50 kg
10*50 kg
10*50 kg

Incline Bænkpres:
10*50 kg
8*70 kg
6*80 kg
10*50 kg
10*50 kg

Db Fly:
12*14 kg
12*16 kg
12*16 kg
10*18 kg -> 10*12 kg -> 10*6 kg

Dips:
8
8
6
6

Cable Pushdown:
15*20 kg
15*20 kg
15*20 kg
15*20 kg
15*20 kg
6*20 kg -> 6*17,5 kg -> 6*15 kg ->6*12 kg -> 6*10 kg -> 6*7,5 kg

Lying Db Extension:
12*10 kg
12*10 kg
12*10 kg
20*6 kg
20*6 kg

Trænede også lidt abs.

Side bent:
15*32 kg
15*34 kg
20*22 kg

Decline sit up:
25
25
25

Fik taget fedtprocent måling 20/2 den sagde 9.6 % så fint udgangspunkt.

22/2 Ryg og Biceps

Pullups:
10
8
7

Pulldown: hammer grip
10*60 kg
10*60 kg
8*75 kg
4*85 kg -> 10*50 kg
3*85 kg -> 10*50 kg

Db Row:
10*34 kg
10*44 kg
10*50 kg
10*50 kg
10*50 kg
10*42 kg

T-Bar row:
10*80 kg
10*80 kg
5*90 kg
10*60 kg

Dødløft:
10*90 kg
10*130 kg
5*150 kg
3*170 kg
1*200 kg PR +10 kg
3*130 kg
3*90 kg
10*50 kg

Db Pullovers:
12*24 kg
12*24 kg
8*28 kg
12/22 kg
12*22 kg

Db Curl:
12*12 kg
10*14 kg
10*14 kg
8*16 kg

Cable Curl: 21's
21*17,5 kg
21*17,5 kg
21*17,5 kg

23/2 Ben og skuldre

Squat:
10x60kg
10x80kg
6x100kg
3x120kg
1x130kg
1x140 kg
10x60 kg

Cg Benpres:
20x80 kg
15x100 kg
Cluster:
1 x 4/4/4/4/4 x 120 kg

Reverse Lunges:
15x28,5 kg
15x28,5 kg
15x28,5 kg

Abductor ss. Db RDL:
12x70 kg + 12x22 kg
12x70 kg + 12x22 kg
12x70 kg + 12x22 kg

Calves Pres:
12x120 kg
12x120 kg
12x120 kg
12x120 kg

Calves Raise:
12x60 kg
12x60 kg
12x60 kg

Et par sæt rotator cluff. Det var hvad det blev til.

Kroppen havde godt af en søndag uden noget som helst træning, bare en masse mad og afslapning..

25/2 Bryst og Triceps

Bænk vs. Band:
10*50 kg
8*65 kg
6*75 kg
3*85 kg
1.5*90 kg Ville ikke op

Incline Barbell Press:
10*60 kg
10*60 kg
10*60 kg
10*60 kg
Cluster-set:
1x4/4/4/4/4 x 60 kg

Db Incline Fly:
20*14 kg
10*18 kg
10*16 kg
10*16 kg

Dips:
10
10
8
8
8

Pushdown:
20*17,5 kg
18*22,5 kg
20*22,5 kg
15*22,5 kg
28*17,5 kg

Lying Barbell Extension:
10*20 kg
12*20 kg
Failure*25 kg -> failure*20 kg -> failure*17,5 kg -> failure*15 kg

26/2 Ryg og Biceps

Pullups:
10
8
6
4

Pulldown:
10*60 kg
10*60 kg
10*60 kg

Barbell Row:
10*50 kg
10*70 kg
6*90 kg
6*90 kg
10*50 kg

TG Pulldown:
10*70 kg
10*70 kg
10*70 kg
6*100 kg -> 6*60 kg -> 6*60 kg

Pulley Row:
15*45 kg
15*55 kg
15*45 kg
15*45 kg
15*45 kg

Haney Shrug:
10*70 kg
10*70 kg
10*60 kg
10*60 kg

Hypers:
15
15*10 kg
15*10 kg
15*10 kg

Db Hammer Curl:
10*18 kg
10*18 kg
10*16 kg
10*16 kg

One Arm Preacher Curl:
10*12 kg
10*12 kg
10*12 kg
10*12 kg
15+*8 kg

Et lille billede af en front lat spread. Det er taget idag.

27/2 Ben og skuldre

Box Squat:
12*60 kg
12*60 kg
12*80 kg
12*80 kg
10*100 kg
10*100 kg
6*120 kg
10*100 kg
10*80 kg

Goodmornings:
20*30 kg
20*40 kg
12*40 kg

Seated Legcurl:
12*55 kg
12*65 kg
12*65 kg
12*55 kg
12*55 kg

Lunges
4 sæt

Calves Press:
12*120 kg
12*120 kg
12*120 kg
12*120 kg
12*120 kg

Calves Raise:
12*60 kg
15*60 kg
15*60 kg

Db Laterals:
10*12 kg
10*14 kg
8*16 kg
8*14 kg

Cable Laterals:
12*3,75 kg
12*3,75 kg
12*3,75 kg
12*3,75 kg

Seated Db Press:
12*24 kg
10*30 kg
5*34 kg

Cable Upright Row:
15*12,5 kg
15*12,5 kg
15*12,5 kg

3/3 Bryst og Triceps

Bænkpres:
12*50 kg
12*50 kg
Rest-pause:
10*80 kg
6*85 kg
---------
10*70 kg
10*70 kg
15*50 kg

Incline Press:
10*50 kg
Cluster:
1x4/4/4/4/4 * 65 kg
10*60 kg
10*50 kg
10*50 kg

Cable Crossovers:
12*12,5 kg
12*12,5 kg
12*12,5 kg
15*7,5 kg
15*7,5 kg

Dips:
10
5*10 kg
8*10 kg
6*10 kg
8

Overhead Rope Extension:
12*22,5 kg
12*22,5 kg
12*22,5 kg
12*22,5 kg

One Arm Cable Overhead Extension:
12*3,75 kg
14*5 kg
14*5 kg
14*5 kg
Failure*6,25 kg -> failure*5 kg ->failure*3,75 kg

4/3 Ryg og Biceps

Pullups:
10
8
7
7
4
2

Barbell Row:
10*70 kg
10*70 kg
10*70 kg
10*70 kg
10*70kg
12*50 kg
12*50 kg

BTN Pulldown:
15*45 kg
15*45 kg
15*45 kg
15*45 kg

Pulley Row:
12*50 kg
12*60 kg
6*75 kg

Deadshrugs:
3+15 x60 kg
3+15 x80 kg
3+15 x80 kg
3+15 x80 kg
3+15 x80 kg

Hypers:
15
15*10 kg
15*10 kg
15*10 kg

Barbell Curl:
12*25 kg
10*35 kg
10*35 kg
10*25 kg
10*25 kg

EZ Spider Curl:
10*25 kg
10*25 kg
10*25 kg
Failure*15 kg

5/3 Ben og skuldre

Leg Extension:
15*50 kg
12*70 kg
12*70 kg
12*70 kg
12*70 kg
25*40 kg
20*40 kg
6*65 kg -> 6*55 kg -> 6*45 kg -> 6*45 kg

Front Squat SS. Sissy Squat:
8*80 kg + 10
6*80 kg + 10
6*80 kg + 10
10*60 kg + 10
10*60 kg + 10

One Legged Legpress:
15*40 kg
15*40 kg
10*50 kg
10*50 kg

Abductor:
15*60 kg

Calves Raise:
12*100 kg
12*100 kg
12*100 kg
12*100 kg

Donkey Raise:
? x 20 kg
3 x ? + 80 kg
? x 20

Front Raise:
10*10 kg
10*14 kg
8*16 kg
10*12 kg
10*12 kg

Bent Over Laterals:
15*8 kg
15*8 kg
12*10 kg
12*10 kg

6/3 Bryst og Triceps

Benchpress:
15*50 kg
15*50 kg
15*60 kg
8*80 kg
4*90 kg
8*80 kg

Incline Benchpress:
10*70 kg
8*70 kg
Cluster:
1 x 4/4/4/4/4/4*60 kg

Db Fly:
10*16 kg
10*16 kg
10*16 kg
10*16 kg
10*16 kg -> 10*12 kg -> 10*8 kg

Benchpress VS. Band:
10*50 kg
10*50 kg
10*50 kg
10*50 kg

Dips:
10
8*10 kg
5*20 kg
5*20 kg
10

Rope Pushdown:
12*20 kg
12*22,5 kg
12*22,5 kg
12*22,5 kg
Pyramide-set:
8*10 kg -> 8*12,5 kg -> 8*15 kg -> 8*17,5 kg -> 8*20 kg -> 8*17,5 kg -> 8*15 kg -> 8*12,5 kg -> 8*10 kg

Frenchpress:
12*25 kg
12*25 kg
10*25 kg
10*25 kg

7/3 Ryg og Biceps

Pull ups:
10
8
7
6
4
4

Barbell Row:
10*70 kg
6*90 kg
6*90 kg
10*70 kg
10*70 kg

Pulldown:
12*60 kg
12*60 kg
10*75 kg
10*60 kg
10*60 kg
10*60 kg

Db Pullovers:
12*24 kg
12*24 kg
12*24 kg

T-Bar Row:
10*60 kg
10*80 kg
10*80 kg
10*60 kg
10*40 kg

Db Preacher Curl:
10*12 kg
8*14 kg
8*14 kg
8*12 kg

Db Hammer Curl:
10*16 kg
10*16 kg
Pyramide-set:
8*4 kg -> 8*6 kg -> 8*8 kg -> 8*10 kg -> 8*8 kg -> 8*6 kg -> 8*4 kg

8/3 Ben og skuldre

Squat:
10*60 kg
10*80 kg
8*100 kg
4*120 kg
1*140 kg
5*100 kg
5*100 kg
15*80 kg

One Legged Legpress:
20*30 kg
20*30 kg
10*50 kg
10*50 kg
10*50 kg

Db RDL:
10*28 kg
10*36 kg
10*44 kg
10*44 kg

Abductor:
15*70 kg
15*70 kg
15*50 kg

Seated Laterals:
15*8 kg
15*10 kg
15*10 kg
15*10 kg
Failure*12 kg -> failure*8 kg -> failure*4 kg

Lying Rope Front Raise: Ben style
10*12,5 kg
10*12,5 kg
10*10 kg

Rear delt cable:
15*2 kg
15*2 kg
15*2 kg

11/3 Bryst og Triceps

Benchpress vs. Band:
10*50 kg
10*50 kg
5*70 kg
5*70 kg
5*70 kg
5*70 kg
5*70 kg

Incline Barbell Press:
10*50 kg
10*70 kg
6*80 kg
10*50 kg
10*50 kg
10*50 kg
10*50 kg

Cable Crossovers:
20*10 kg
20*10 kg
15*10 kg

Dips:
8*10 kg
8*10 kg
8
10

Pushdown:
15*20 kg
15*25 kg
15*30 kg
35*15 kg
10*22,5 kg

Overhead OA Db Extension:
12*8 kg
12*8 kg
12*8 kg
10*10 kg
10*10 kg

Har i dag fået kasein, bodymin, amino og enerizer hjem. Lux

12/3 Ryg og Biceps

Pullups:
8
8
6
6

Pulldown:
14*50 kg
12*60 kg
12*60 kg
12*60 kg
12*60 kg

Barbell Row:
12*50 kg
12*50 kg
12*50 kg
12*50 kg
12*50 kg

Haney Shrug:
12*60 kg
12*60 kg
12*60 kg
12*60 kg

Dødløft:
10*90 kg
10*90 kg
6*130 kg
6*130 kg
6*130 kg
6*130 kg
10*90 kg

Db Preacher Curl:
12*10 kg
12*14 kg
12*14 kg
8*16 kg

Db Spider Curl:
20*8 kg
15*8 kg
15*8 kg
15*10 kg
12*12 kg -> 12*8 kg

13/3 Ben og skuldre

Squat:
12*60 kg
12*60 kg
10*80 kg
10*100 kg
5*120 kg
10*80 kg
10*80 kg

Reverse Lunges:
10*28,5 kg
10*28,5 kg
10*28,5 kg
10*28,5 kg
10*28,5 kg

Legpress:
20*90 kg
20*90 kg
20*90 kg

Donkey raise:
20*(Emil) 76 kg
20*60 kg
20*60 kg
20*60 kg
20*60 kg

Calf Raise:
12
20
15


Seated Laterals:
12*12 kg
12*12 kg
12*12 kg
14*8 kg
14*8 kg

CS Rear delt laterals:
4 sæt

Db Press:
12*24 kg
10*32 kg
9*34 kg

19/3 Bryst og Triceps

Low Incline Db Press:
12*26 kg
10*32 kg
10*36 kg
5*40 kg
8*32 kg

Incline Barbell Press:
10*50 kg
10*50 kg
10*50 kg
10*50 kg

Bænk Vs Band: Hårdere band end forrige gange
8*50 kg
8*50 kg
8*50 kg
5*62,5 kg
5*62,5 kg
Rest-pause:
14*50 kg

Dips:
6*10 kg
7*10 kg
7*10 kg
7*10 kg
8

Incline Fly:
10*14 kg
10*16 kg
10*16 kg
10*14 kg

Cable Pushdown:
20-*25 kg
12*30 kg
12*30 kg
12*30 kg
8*35 kg

Lying Db Extensions:
16*12 kg
11*12 kg
14*10 kg
20*8 kg

Side Bent:
4 sæt

TG Side:
2 sæt

Decline Sit-up: Side
2 sæt

20/3 Ryg og Biceps

Pulldown:
10*60 kg
10*80 kg
10*80 kg
10*65 kg
10*65 kg
10*65 kg -> 10*45

Db Row:
10*32 kg
10*42 kg
10*50 kg
10*50 kg
10*42 kg

Haney Shrug:
12*60 kg
12*60 kg
12*60 kg
12*70 kg

T-Bar Row:
10*80 kg
8*90 kg
10*80 kg
10*60 kg

Dødløft:
10*90 kg
6*130 kg
5*150 kg
4*170 kg
6*130 kg
6*90 kg

Facepull:
3x20*25 kg

Db Curl:
10*16 kg
10*20 kg
4*26 kg
10*16 kg
10*16 kg

Ez-Bar Preacher Curl:
3 sæt til failure * 15 kg

2/4 Ben og skuldre

20 min crosstrainer

Leg Extension:
12*50 kg
12*70 kg
10*80 kg
10*80 kg
10*80 kg

Front Squat:
15*40 kg
15*40 kg
10*60 kg
10*60 kg
8*80 kg
4*80 kg
10*60 kg
10*60 kg

Benpres:
18*10 kg
12*120 kg
6*140 kg døds tung -> 10*80 kg

Jason Huh RDL:
10*10 kg
10*10 kg
10*10 kg

Seated Leg Curl:
12*45 kg
12*60 kg
12*60 kg

Calves Raise:
12*60 kg
12*60 kg
12*60 kg
12*60 kg
12*60 kg

Laterals: 3 sec hold i toppen på hver rep
10*6 kg
10*6 kg
10*6 kg
---------
12*12 kg
12*12 kg

Bent Over Laterals: 3 sec hold
10*4 kg
10*4 kg
10*4 kg

Upright row:
12*30 kg
12*30 kg
12*30 kg

Calves press:
4 sæt

3/4 Bryst, triceps og mave

Cable Crossovers:
20*10 kg
18*12 kg
12*12 kg

Bænkpres:
10*50 kg
10*50 kg
8*70 kg
4*80 kg
10*50 kg
10*50 kg
10*50 kg
10*50 kg Partials

Incline Db Pres:
10*28 kg
8*28 kg
10*22 kg

Pec Deck:
12*40 kg
12*40 kg
12*40 kg
1xsqueeze*20 kg
12*35 kg
12*35 kg
1xsqueeze*20 kg

Pushdown:
15*22,5 kg
15*22,5 kg
12*27,5 kg
12*27,5 kg

Overhead Db extension:
12*10 kg
12*10 kg
10*10 kg
10*10 kg

Decline Sit-ups:
4 sæt

Cable Crunch:
3 sæt

Side bent:
3 sæt

4/4 Ryg og Biceps

Pull-ups:
5*10 kg
5*10 kg
4*10 kg
7
7

Barbell Row:
12*50 kg
10*70 kg
10*70 kg
6*85 kg
10*70 kg
10*50 kg

Wide Grip Pulley:
15*20 kg
15*30 kg
15*30 kg

Cg Pulldown: Squeeze
10*40 kg
10*40 kg
10*40 kg
10*50 kg

Db Shrug:
25*30 kg
20*30 kg
10*14 kg ti sek hold i toppen

Wide Grip Pulley:
15*30 kg
15*30 kg
15*35 kg
15*35 kg

Barbell Curl:
10*30 kg
10*30 kg
10*30 kg

One Arm Hammer Curl:
10*8 kg
10*10 kg
10*10 kg
10*10 kg

Wrist Curl:
3 sæt