i dag

normal opv

bp
5x20kg
5x60kg
3x100kg
10x3x125kg

cg bp
2x12x80kg

inc db
3x12x24kg

flies
4x10x8kg

dips
3x5xbw

dl
3x60kg
5x3x100kg

tricep extensions
4x8x15kg

i dag

normal opv
bp
5x20kg
5x50kg
5x80kg
3x110kg
10x3x130kg, PR i guess

cg bp
15x85kg
10x85kg

inc db
12x28kg
12x28kg
12x28kg

dips
3x9xbw

dl
3x50kg
3x80kg
2x3x110kg
klods
2x3x110kg

tricep extension
3x10x15kg
ss
hammer curls
3x10x18kg

done.

i dag

normal opv

bp
5x20kg
5x50kg
3x80kg
3x110kg
10x3x135, PR

cg bp
10x95kg
10-11x95kg

inc db
3x12x28kg

db flies
1x10x8kg
4x10x11kg

dl
4x2x60kgf
5 singles a 100kg

pulldown rows
5x10x20kg


hammer curls
3x10x18kg

i dag

normal oppv

bp
5x20kg
5x50kg
5x80kg
3x110kg
3x7x140kg
2x2x140kg
1x140kg

cg bp, spoto
8x100kg
8x100kg

negativer, bp
1x130kg
1x150kg

done.

i dag

some some

bp
3x145kg, PR
2x150kg, PR

i dag

bp
5x20kg
5x50kg
5x90kg
3x110kg
1x130kg
1x140kg
1x150kg
1x150kg
1x150kg
1x150kg
1x150kg
5x135kg
4x3x135kg

i dag

normal opb

bp
'5x20kg
5x50kg
5x80kg
3x110kg
2x130kg
1x140kg
1x150kg
1x155kg
1x150kg
1x150kg
1x150kg
5x5x130kg

dips
6x5xbw

curls
6x22kg
6x24kg
6x26kg

cg bp
3x8x80kg

done.

i dag

normal opv

bp
5x20kg
5x50kg
5x80kg
3x110kg
1x130kg
1x140kg
1x150kg
1x155kg
1x155kg
1x155kg
1x155kg
5x5x135kg

done.

i dag

bp
5x50kg
5x90kg
3x120kg
cg bp
5x90kg
1x120kg
1x130kg
1x140kg
1x150kg
1x150kg
slowwwwww
1x130kg
1x130kg
1x130kg
1x130kg
6x90kg

dips
5x5xbw

laterals
3x8x12kg

vertical rows
3x8x90kg

tricep extensions
3x10x21kg

done.

i dag

normal opv
5x50kg
5x80kg
3x110kg
1x130kg
1x140kg
1x150kg
1x155kg
1x155kg
0x157,5kg
5x5x130kg

cg bp
26x50kg

dips
5x5xbw

curls strict
op til 24kg

dl
5x60kg
3x100kg
2x100kg

i dag

bp
5x20kg
5x50kg
5x80kg
5x100kg
1x130kg
1x140kg
1x150kg
1x155kg
1x155kg
1x160kg, god fart
4x2x145kg
9x120kg
13x100kg

done

Ja de 160kg var pissegode

Kim "Doonkey" Hansen 160kg Bænkpres i forgårs efter at have været på 150 og 155

https://www.youtube.com/watch?v=fPk_BXlwjA0

i dag

normal opv

bp
5x20kg
5x60kg
5x100kg
1x120kg
1x130kg
1x140kg
1x150kg
1x155kg
1x160kg, rigtig god fart

cg bp
5x100kg
1x120kg
1x130kg
1x140kg
1x150kg
4x5x120kg

rackpulls
5x60kg
5x100kg
4x2x130kg

db shoulder push
5x21kg
5x30kg
5x36kg
5x41kg

inc db
5x20kg
5x30kg
5x41kg

curls
6x21kg
6x23,5kg
6x26kg

done.

i dag

normal opv

bp
10x20kg
5x60kg
5x90kg
1x120kg
1x130kg
1x140kg
1x150kg
1x160kg, nem

boardpress, 8-10 cm
1x160kg
1x165kg
1x170kg
1x175kg

squat
1x70kg atg

triceps ext.
5x20kg
5x30kg
5x40kg
5x50kg
5x60kg
5x70kg

shoulder press
4x5x30kg

curls
6x21kg
6x26kg

cg bp
5x60kg
3x90kg
1x120kg
1x130kg
4x1x140kg
1x150kg
4x3x130kg, nogen med meeeeeeeeeeget lang pause i bunden

done.

meget træning

i dag

bp
5x20kg
5x50kg
5x80kg
2x100kg
1x120kg
1x130kg
1x140kg
1x150kg
1x155kg
1x160kg, nemt
1x160kg, PR
4x150kg, PR

cg bp
5x50kg
2x100kg
1x120kg
1x130kg
1x140kg
1x3x150kg
bp
2x5x125kg

shoulder press
3x5x21kg
5x26kg
5x31kg

laterals
3x8x11kg

done.

i dag

normal opv

bp
5x20kg
5x50kg
5x80kg
2x100kg
1x120kg
1x130kg
1x140kg
1x150kg
1x155kg
1x160kg
1x160kg
4x150kg
boardpress
2x140kg
1x150kg
1x155kg
1x160kg
1x165kg
cg bp
5x80kg
2x100kg
1x120kg
1x130kg
1x140kg
2x5x120kg

rackpulls
5x60kg
5x5x100kg

bor
5x50kg
5x60kg
4x5x70kg

squat
2x60kg
2x70kg
1x180kg
1x90kg
1x100kg

done.

i dag

bp

normal opv

bp
5x20kg
5x50kg
5x80kg
3x110kg
1x120kg
1x130kg
1x140kg
1x150kg
3x1x160kg
5x140kg
3x5x130kg
cg bp
3x80kg
3x2x100kg
3x1x120kg
1x130kg
1x140kg
1x140kg

done.

i dag

let bænk og cg bp

rackpulls op til 140kg

benpress op til 200kg

lidt shoulder press done.

i dag

bp
5x60kg
3x90kg
1x120kg
1x140kg
1x150kg
1x160kg
1x170kg, PRRRRRRR. Rigtig god fart. Sikkert til 175kg+ på en god dag.
5x150kg bagefter. PRRRRRRRR. Langt om længe!
5x5x120kg

squat
5x60kg
1x105kg, atg pause i bund
2x80kg

curls + triceps extension.

done.

i dag

normal opv

let træning i dag, skal passe på curl arm

5x60kg
5x80kg
3x100kg
1x120kg
1x130kg
1x140kg
1x150kg
1x160kg
1x160kg
1x160kg
3x145kg
3x145kg
5x130kg
5x130kg
5x120kg
5x120kg
5x120kg

done.

i dag

stille og rolig dag

normal opv

cg bp
5x20kg
5x50kg
5x80kg
2x110kg
1x120kg
1x130kg
1x140kg
1x150kg
1x150kg
5x140kg
5x120kg
5x120kg

rackpulls
5x60kg
5x100kg
5x100kg
5x110kg
5x110kg
5x110kg

bor
5x60kg
5x60kg
5x70kg
5x70kg
5x70kg

benpress-slæde
2x5x40kg
2x5x80kg
2x5x120kg
1x5x160kg

shoulderpress
10x21kg
5x31kg

træk
5x80kg
5x90kg
3x5x100kg

done.

i dag

let træning.

+ db inc
7x46kg

i dag

let træning

seated mp
bla. 1x100kg

op til 150kg i normal bp + bands m. 80 kg

i dag

normal opv

bp
5x20kg
5x50kg
5x80kg
3x100kg
1x120kg
1x130kg
1x140kg
1x150kg
1x160kg
1x160kg
1x160kg
1x160kg (pr samlet)
5x130kg
5x130kg
5x130kg
5x130kg
5x130kg
5x130kg

cg bp
5x80kg lang pause
5x80kg lang pause
8x80kg lang pause
6x80kg lang pause
5x80kg lang pause
5x80kg lang pause
5x80kg lang pause
ss
triceps extensions
5x26kg
5x26kg
5x26kg
10x26kg
8x26kg
7x26kg
7x26kg
5x26kg
5x26kg

normal opv

rackpulls
5x60kg
5x100kg
5x100kg
4x120kg
3x130kg
1x140kg
1x140kg
5x100kg

cg bp
5x50kg
5x80kg
3x110kg
1x120kg
1x130kg
1x140kg
1x150kg
1x140kg
1x140kg
1x140kg
1x140kg
1x140kg
1x140kg
1x140kg
1x140kg
3x110kg m. 2-8 sec pause i bunden
3x110kg m. 2-8 sec pause i bunden
3x110kg m. 2-8 sec pause i bunden
3x110kg m. 2-8 sec pause i bunden
3x110kg m. 2-8 sec pause i bunden
3x110kg m. 2-8 sec pause i bunden
3x110kg m. 2-8 sec pause i bunden
3x110kg m. 2-8 sec pause i bunden

rows
5x6x60kg

stille og roligt.

i dag

normal opv

bp
10x20kg
5x50kg
5x80kg
1x100kg
1x120kg m. boardpress 5 stacks, solo, laver selv udløft samt holder
1x130kg m. boardpress 5 stacks, solo, laver selv udløft samt holder
1x140kg m. boardpress 5 stacks, solo, laver selv udløft samt holder
1x150kg m. boardpress 5 stacks, solo, laver selv udløft samt holder
1x160kg m. boardpress 5 stacks, solo, laver selv udløft samt holder
1x170kg m. boardpress 5 stacks, solo, laver selv udløft samt holder
1x175kg m. boardpress 5 stacks, solo, laver selv udløft samt holder
backoff
5x5x120kg

rows
4x5x60kg
2x5x70kg

shrugs
3x10x31kg
2x10x41kg

cable rows
5x85kg
5x90kg
5x95kg
5x100kg
5x105kg

cable shoulder
3x10x10kg

triceps extension
20x30kg, strict
20x30kg, strict
20x30kg, strict
20x30kg, strict
ss
preacer curls
1x10x10kg
1x10x10kg
1x10x10kg

i dag

stuff b.la.

6x80kg triceps pushdown

3x2x120kg cg bp meget fart

stuff

normal opv

5x20kg
5x50kg
5x80kg
1x100kg
1x120kg
1x130kg
1x140kg
1x150kg
1x160kg
1x172,5kg PR
6x5x130kg

bor
6x5x60kg

crunzzzz
3x10xbw

triceps extension
4x10x40kg

done.

i dag

normal opv

bp
10x20kg
5x50kg
5x80kg
1x100kg, fokus på høj fart i bunden
1x100kg, fokus på høj fart i bunden
1x100kg, fokus på høj fart i bunden
1x100kg, fokus på høj fart i bunden

rackpulls
2x5x60kg
2x5x100kg
3x5x120kg
1x130kg
1x140kg
1x150kg

squat
2x3x60kg atg
3x3x70kg atg

cg bp
5x50kg
5x80kg
1x100kg
1x100kg
2x100kg
2x100kg
1x120kg
1x120kg
1x130kg
1x130kg
4x5x100kg spoto
5x5x100kg

bor
6x5x60kg

done.