Uge 37-2013

1.Dag

Benchpress:
15 x 60kg
6 x 80kg
6 x 80kg
6 x 80kg
6 x 80kg
8 x 60kg
8 x 60kg

Lateral Raises:
20 x 5kg
20 x 7,5kg
20 x 10kg
20 x 7,5kg
20 x 5kg

Biceps Barbell Curl:
10 x 40kg
10 x 40kg
10 x 40kg

Slut !

2.Dag

Militery Press:
10 x 20kg
10 x 20kg
10 x 20kg
10 x 40kg
5 x 50kg
5 x 50kg
5 x 50kg

Dumbbell Incline Bench Press:
10 x 17,5kg (i hver hånd)
10 x 17,5kg
10 x 17,5kg
10 x 17,5kg
10 x 17,5kg

French Presses:
20 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg

Lever Shoulder Press:
10 x 40kg
10 x 40kg
10 x 40kg

Lever Leg Extension:
10 x 61kg
10 x 61kg
10 x 61kg

Sled Seated Leg Press:
10 x 200kg
10 x 230kg
10 x 250kg

Slut for denne uge !

Uge 38-2013

1.Dag

Benchpress:
15 x 60kg
10 x 80kg
6 x 90kg - gjorde nas i albuen, så jeg valgte at stoppe.

Lateral Raises: konsentreret
20 x 5kg
20 x 5kg
20 x 5kg
20 x 5kg

Militery Press:
10 x 20kg
10 x 40kg
10 x 40kg
10 x 40kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 42kg
10 x 42kg
10 x 42kg

Biceps - Lying High Cable Curls:
10 x 42kg
10 x 42kg
10 x 42kg

Dumbbell Bent-over Row:
10 x 27,5kg
10 x 27,5kg
10 x 27,5kg

Slut !

2.Dag

Benchpress:
10 x 60kg
10 x 60kg
10 x 80kg
5 x 90kg
5 x 90kg
5 x 90kg
5 x 90kg
5 x 90kg

Lateral Raises:
20 x 5kg
20 x 10kg

Rackpulls RAW:
1 x 100kg - overhåandsgreb
1 x 140kg
1 x 170kg
1 x 180kg
1 x 210kg - skifter til låsegreb
1 x 240kg

Havde ikke tid til mere

Uge 39-2013

1.Dag

Pulldowns:
10 x 57kg
10 x 67kg
10 x 77kg
10 x 87kg

Benchpress:
10 x 40kg
10 x 50kg
10 x 60kg
5 x 90kg
5 x 90kg
5 x 90kg
5 x 90kg
5 x 90kg

Cable Pushdown:
10 x 42kg
10 x 42kg
10 x 42kg

Dumbell Flyes: (heavy)(superset m/næste øvelse):
10 x 10kg (i hver hånd)
10 x 10kg
10 x 10kg

Dumbell Lying Triceps Extension:
10 x 10kg (i hver hånd)
10 x 10kg
10 x 10kg

Slut !

2.Dag

Deadlift RAW:
10 x 60kg - overhåndsgreb
10 x 100kg
5 x 130kg
5 x 140kg
5 x 150kg
3 x 160kg
1 x 170kg
1 x 170kg - her blev jeg nødt til at skifte til låsegreb, p.g.a. træthed i fingrene.

Rackpulls RAW:
1 x 140kg - overhåndsgreb
1 x 180kg
1 x 200kg
1 x 220kg - skifter til låsegreb
1 x 240kg
1 x 260kg
1 x 260kg
1 x 260kg

Sitting Cable Rowing:
10 x 67kg
10 x 87kg

Slut !

Uge 40-2013

1.Dag

Lateral Raises: konsentreret:
20 x 5kg
20 x 7,5kg
20 x 10kg
10 x 12,5kg

Benchpress:
10 x 60kg
10 x 90kg
6 x 90kg
5 x 90kg
5 x 90kg
5 x 90kg
5 x 90kg

French Press:
10 x 50kg
10 x 50kg
10 x 50kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 35kg
10 x 35kg
10 x 35kg

Biceps - Lying High Cable Curls:
10 x 35kg
10 x 35kg
10 x 35kg

Biceps - Barbell Curl:
10 x 50kg
10 x 50kg
10 x 50kg

Gik meget fint - var totalt alene i treningslokalet :-)

Uge 41-2013

1.Dag

Benchpress:
10 x 60kg
10 x 80kg
10 x 90kg
6 x 90kg
5 x 90kg
4 x 90kg

Lateral Raises: konsentreret:
20 x 5kg
20 x 7,5kg
20 x 10kg
10 x 12,5kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 42kg
10 x 42kg
10 x 42kg

Biceps - Lying High Cable Curls:
10 x 42kg
10 x 42kg
10 x 42kg

French Press:
10 x 50kg
10 x 50kg
10 x 50kg

Rackpulls RAW:
10 x 100kg - overhåndsgreb
1 x 140kg
1 x 170kg
1 x 180kg
1 x 190kg
1 x 200kg
1 x 220kg - skifter til låsegreb
1 x 240kg
1 x 250kg
1 x 260kg
5 x 180kg

Slut !

Uge 43-2013

1.Dag

Benchpress:
10 x 50kg
8 x 90kg
6 x 90kg
4 x 90kg
4 x 90kg
4 x 90kg
10 x 50kg
10 x 50kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 35kg
10 x 35kg
10 x 35kg

Biceps - Lying High Cable Curls:
10 x 35kg
10 x 35kg
10 x 35kg

Uge 45-2013

1.Dag

Benchpress:
10 x 60kg
10 x 60kg
10 x 70kg
10 x 80kg
10 x 80kg
10 x 70kg
10 x 60kg
10 x 60kg
10 x 60kg
10 x 60kg

Lever Narrow Grip Seated Row (plate loaded):
10 x 20kg (hver hånd)
10 x 30kg (hver hånd)
10 x 30kg (hver hånd)
10 x 30kg (hver hånd)

2.Dag

Lateral Raises:
20 x 5kg
20 x 7,5kg
10 x 10kg

Dumbell Curl:
20 x 5kg
20 x 7,5kg
10 x 10kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 35kg
10 x 35kg
10 x 35kg

Biceps - Lying High Cable Curls:
10 x 35kg
10 x 35kg
10 x 35kg

French Press:
10 x 50kg
10 x 50kg
10 x 50kg

Sled 45° Leg Press:
10 x 200kg

Sled Seated Leg Press:
10 x 150kg
10 x 200kg
10 x 220kg
10 x 250kg

Uge 46-2013

1.Dag

Lateral Raises:
20 x 5kg
20 x 7,5kg
15 x 10kg
10 x 12,5kg
10 x 12,5kg
15 x 10kg
20 x 7,5kg
20 x 5kg

Benchpress:
10 x 60kg
10 x 60kg
10 x 70kg
8 x 80kg
5 x 90kg
5 x 90kg
5 x 90kg
5 x 90kg

Barbell Curl:
20 x 10kg
6 x 40kg
6 x 40kg
6 x 40kg
6 x 40kg
6 x 40kg
6 x 40kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 35kg
10 x 35kg
10 x 35kg

Biceps - Lying High Cable Curls:
10 x 35kg
10 x 35kg
10 x 35kg

Lever Narrow Grip Seated Row (plate loaded):
10 x 20kg (hver hånd)
10 x 20kg (hver hånd)
10 x 20kg (hver hånd)

Uge 48-2013

1.Dag

Pulldowns:
20 x 47kg
20 x 47kg
20 x 47kg

Sled 45° Leg Press:
20 x 150kg
20 x 200kg
20 x 200kg

Rackpulls RAW:
10 x 100kg - overhåndsgreb
5 x 140kg
5 x 170kg
2 x 180kg
2 x 180kg
2 x 180kg
2 x 210kg - skifter til låsegreb
1 x 240kg

Lever Leg Extension:
10 x 45kg
10 x 50kg
10 x 55kg
10 x 60kg
10 x 50kg
10 x 45kg

Slutter for i dag !

Uge 49-2013

1.Dag

Sled 45° Leg Press:
20 x 150kg
20 x 200kg
20 x 200kg
20 x 200kg
20 x 200kg

Benchpress:
10 x 60kg
10 x 60kg
8 x 80kg
4 x 90kg - måtte stoppe fordi det gjorde nas i højre skulder.

French Press:
10 x 45kg
10 x 45kg
10 x 45kg
10 x 45kg

Dumbbell Fly:
10 x 10kg
10 x 10kg
10 x 10kg

Dumbbell Lying Triceps Extension:
10 x 10kg (i hver hånd)
10 x 10kg
10 x 10kg

Slut !

2.Dag

Lever Narrow Grip Seated Row (plate loaded):
10 x 20kg (hver hånd)
10 x 35kg (hver hånd)
10 x 35kg (hver hånd)

Lateral Raises:
20 x 5kg
20 x 7,5kg
20 x 10kg
10 x 12,5kg

Dumbell Curl:
10 x 10kg
10 x 15kg

Smith Behind Neck Press:
10 x 20kg (stativet)
10 x 30kg
10 x 35kg
10 x 40kg
10 x 35kg
10 x 30kg

Dumbbell Bent-over Row:
10 x 15kg (hver hånd)
10 x 20kg (hver hånd)
10 x 30kg (hver hånd)

Cable One Arm Lateral Raise:
10 x 10kg
10 x 10kg
10 x 10kg
10 x 10kg
10 x 10kg
10 x 10kg

Slut !

Uge 50-2013

1.Dag

Benchpress:
10 x 20kg (opvarming) - gør stadig ondt i højre skulder
3 x 60kg - måtte stoppe p.g.a. smerter

Iso-Lateral Row Machine:
10 x 40kg
10 x 70kg
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg

Lateral Raises:
10 x 10kg
10 x 10kg
10 x 10kg

Dumbell Curl:
10 x 10kg
10 x 10kg
10 x 10kg

Pushdowns:
10 x 42kg
10 x 42kg
10 x 42kg

Lever Seated Rear Delt Row
10 x 35kg
10 x 50kg
10 x 62,5kg
10 x 70kg
10 x 75kg

Lever Triceps Dip
10 x 35kg
10 x 50kg

Lever Preacher Curl
10 x 35kg
10 x 50kg

Pulldowns:
10 x 50kg
10 x 50kg
10 x 50kg

Nok for i dag !

2.Dag

Sled 45° Leg Press:
20 x 110kg
20 x 150kg
20 x 200kg
10 x 250kg
10 x 250kg
10 x 250kg
10 x 250kg - Sådan.....100reps.

Lever Leg Extension:
10 x 35kg
10 x 40kg
10 x 45kg
10 x 50kg
10 x 60kg
10 x 70kg
10 x 80kg

Sled Seated Calf Press
10 x 175kg
10 x 175kg
10 x 175kg

Så var slut for denne uge !

Uge 51-2013

1.Dag

ISO-Lateral Row Machine:
10 x 40kg
10 x 70kg
10 x 90kg
10 x 110kg
10 x 70kg
10 x 70kg
10 x 70kg

Pulldowns:
10 x 47kg
10 x 57kg
10 x 77kg
10 x 87kg
10 x 77kg
10 x 67kg

Lateral Raises:
10 x 10kg
10 x 12,5kg
10 x 15kg

Dumbell Curl:
10 x 10kg
10 x 12,5kg
10 x 10kg

Dumbbell Lying Triceps Extension:
10 x 10kg
10 x 12,5kg
10 x 10kg

Pushdowns:
10 x 35kg
10 x 42kg
10 x 42kg

Cable Bent-over Pullover:
10 x 35kg
10 x 42kg
10 x 42kg

Lever Shoulder Press:
10 x 35kg
10 x 50kg

Smith Behind Neck Press:
10 x 35kg
10 x 35kg
10 x 50kg
10 x 50kg

Lever Preacher Curl
10 x 45kg
10 x 60kg
10 x 60kg

Nok for i dag !

Uge 3-2014

1.Dag

ISO-Lateral Row Machine:
20 x 40kg
20 x 70kg
20 x 70kg
20 x 70kg

Lateral Raises:
20 x 5kg
20 x 7,5kg
20 x 10kg

Benchpress:
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg

Barbell Curl:
20 x 20kg
20 x 20kg
20 x 20kg

Sled 45° Leg Press:
20 x 100kg
20 x 150kg
20 x 200kg
20 x 150kg
20 x 150kg - Sådan.....100reps.



2.Dag

ISO-Lateral Row Machine:
20 x 40kg
20 x 80kg
20 x 80kg
20 x 80kg

Rackpulls RAW:
10 x 100kg - overhåndsgreb
2 x 140kg
2 x 170kg
2 x 200kg - skifter til låsegreb
2 x 230kg
1 x 250kg
2 x 200kg
1 x 170kg - overhåndsgreb
2 x 140kg

Sitting Cable Rowing:
10 x 66kg
10 x 66kg
10 x 66kg
10 x 66kg

Slut for denne uge.

Uge 4-2014

1.Dag

Barbell Curl:
20 x 20kg
10 x 30kg
8 x 40kg
10 x 30kg
10 x 30kg
10 x 30kg
10 x 30kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 35kg
10 x 42kg
10 x 47kg

Biceps - Lying High Cable Curls:
10 x 28kg
10 x 28kg
10 x 28kg

Barbell Upright Row:
10 x 30kg
10 x 30kg
10 x 30kg

Lever Overhead Triceps Extension:
10 x 30kg
10 x 30kg
10 x 30kg

Lever Preacher Curl:
10 x 51kg
10 x 60kg
10 x 51kg

Det blev til en Biceps/Triceps dag.

2.Dag

Deadlift: Superset med Sumo/Roman
10 x 40kg -sumo
10 x 40kg -roman
5 x 80kg -sumo
10 x 80kg -roman
5 x 100kg -sumo
10 x 100kg -roman
5 x 110kg -sumo
10 x 110kg -roman
2 x 120kg -sumo
6 x 120kg -roman

Fik kun tid til Deadlift, da jeg var sen på det og turde ikke lave for tungt, da det er næsten ½år siden sidst.
Lidt er bedre end ingenting !

3.Dag

Lateral Raises:
20 x 5kg
20 x 7,5kg
20 x 10kg
10 x 12,5kg

Dumbbell Seated Bent-over Row:
10 x 15kg (hver hånd)
10 x 20kg (hver hånd)
10 x 30kg (hver hånd)

French Press:
10 x 50kg
10 x 50kg
10 x 50kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 35kg
10 x 35kg
10 x 35kg

Biceps - Lying High Cable Curls:
10 x 35kg
10 x 35kg
10 x 35kg

Biceps - Barbell Curl:
10 x 50kg
10 x 50kg
10 x 50kg

Slut for denne uge

Uge 5-2014

1.Dag

Sled 45° Leg Press:
20 x 150kg
20 x 200kg
20 x 250kg
20 x 225kg
20 x 200kg - Sådan.....100reps.

Rackpulls RAW:
10 x 100kg - overhåndsgreb
2 x 140kg
2 x 170kg
2 x 180kg
1 x 190kg - FAIL
2 x 250kg - skifter til låsegreb
2 x 250kg
1 x 180kg - overhåndsgreb

Fik ikke tid til mere, da centeret lukkede.

2.Dag

Lateral Raises:
20 x 10kg
20 x 10kg
20 x 10kg
20 x 10kg
20 x 10kg - Sådan....100reps !

Dumbell Curl:
10 x 10kg
10 x 12,5kg
10 x 12,5kg
10 x 12,5kg
10 x 12,5kg
10 x 12,5kg

French Press:
10 x 30kg
10 x 50kg

Cable Pushdown (superset m/næste øvelse):
10 x 35kg
10 x 35kg
10 x 35kg

Biceps - Lying High Cable Curls:
10 x 35kg
10 x 35kg
10 x 35kg

Nåede alt under 40min

3.Dag

Deadlift RAW:
10 x 60kg
10 x 100kg
10 x 120kg
10 x 120kg
10 x 120kg - alt i overhåndsgreb !

Havde ikke tid til mere

Uge 6-2014

1.Dag

Sled 45° Leg Press:
20 x 100kg
20 x 150kg
20 x 200kg
10 x 250kg
10 x 280kg
10 x 250kg
20 x 200kg
20 x 200kg
20 x 200kg - Sådan.....150reps.

Rackpulls RAW:
10 x 100kg - overhåndsgreb
2 x 140kg
2 x 170kg
2 x 180kg
1 x 190kg
1 x 200kg
2 x 260kg - skifter til låsegreb
1 x 180kg - overhåndsgreb

Lateral Raises:
20 x 5kg
20 x 7,5kg
10 x 10kg

Uge 7-2014

1.Dag

Sled 45° Leg Press:
20 x 100kg
20 x 150kg
20 x 200kg
10 x 250kg
10 x 280kg
5 x 300kg
10 x 250kg
20 x 200kg - Yeep ! 115reps

Cable Pushdown (superset m/næste øvelse):
10 x 35kg
10 x 42kg
10 x 45kg
10 x 45kg

Biceps - Lying High Cable Curls:
10 x 35kg
10 x 42kg
10 x 45kg

Lever Preacher Curl:
10 x 61kg
10 x 61kg
10 x 61kg

Slut !

2.Dag

Lever Narrow Grip Seated Row (plate loaded):
20 x 20kg (hver hånd)
10 x 30kg (hver hånd)
10 x 40kg (hver hånd)
10 x 45kg (hver hånd)
10 x 40kg (hver hånd)
10 x 30kg (hver hånd)
20 x 20kg (hver hånd)

Rackpulls RAW:
10 x 100kg - overhåndsgreb
2 x 140kg
2 x 170kg
1 x 180kg
1 x 190kg
1 x 200kg
1 x 230kg - skifter til låsegreb
1 x 250kg
1 x 260kg

Sitting Cable Rowing:
10 x 66kg
10 x 86kg
10 x 86kg
10 x 86kg

Lever Leg Extensions:
10 x 75kg
10 x 70kg
10 x 60kg
10 x 30kg - kun venstre ben
10 x 30kg - kun venstre ben

END of this day !

3.Dag

Træning sammen med en af mine venner

Deadlift RAW:
10 x 100kg
10 x 140kg
5 x 160kg
2 x 170kg
1 x 180kg
1 x 190kg - Yesss! Et år siden sidst og den kom op relativt nemt.

Sled 45° Leg Press:
20 x 100kg
20 x 150kg
20 x 200kg
10 x 250kg

Cable Bent-over Pullover:
10 x 45kg
10 x 45kg

Dumbbell Pullover:
10 x 25kg
10 x 25kg

Dumbell seated low row:
10 x 25kg
10 x 25kg

Slut !

Uge 9 - 2014

1.Dag

Rackpulls RAW:
10 x 100kg - overhåndsgreb
5 x 140kg
1 x 180kg
1 x 200kg - skifter til låsegreb
1 x 220kg
1 x 240kg
1 x 250kg
1 x 250kg - Føltes meget tyngre i dag, end det plejer.

Lateral Raises:
20 x 5kg
20 x 5kg
20 x 5kg

Frontsquad:
5 x 20kg
5 x 40kg
5 x 45kg
5 x 40kg

SLUT !!

2.Dag

Deadlift RAW:
10 x 60kg
10 x 100kg
10 x 120kg
6 x 140kg
3 x 160kg
3 x 160kg

Rackpulls RAW:
10 x 100kg - overhåndsgreb
5 x 140kg
1 x 180kg
1 x 210kg - skifter til låsegreb
1 x 230kg
1 x 250kg
1 x 260kg
1 x 270kg
1 x 280kg


Lever Narrow Grip Seated Row (plate loaded):
20 x 20kg (hver hånd)
10 x 40kg (hver hånd)
10 x 50kg (hver hånd)
10 x 40kg (hver hånd)

Lateral Raises:
20 x 5kg
10 x 7,5kg
10 x 10kg
10 x 10kg
10 x 10kg

Sitting Cable Rowing:
10 x 66kg
10 x 77kg
10 x 87kg
10 x 87kg

Dumbbell Bent-over Row:
10 x 20kg
10 x 25kg
10 x 30kg

Slut for denne uge

Uge 10 - 2014

1.Dag

Lever Narrow Grip Seated Row (plate loaded):
20 x 20kg (hver hånd)
10 x 40kg (hver hånd)
10 x 50kg (hver hånd)
10 x 40kg (hver hånd)

Sled 45° Leg Press:
20 x 100kg
20 x 150kg
10 x 200kg
10 x 250kg
10 x 270kg
10 x 270kg
10 x 250kg
10 x 200kg

Lever Leg Extensions:
10 x 61kg
10 x 61kg
10 x 61kg
10 x 61kg
10 x 61kg

Slut

2.Dag

Bænkpress:Opvarmning af skuldre
10 x 30kg
10 x 50kg
6 x 80kg

Lateral Raises:
20 x 5kg
20 x 7,5kg
20 x 10kg
10 x 12,5kg
10 x 12,5kg
10 x 12,5kg

Dumbell Curl:
20 x 10kg
20 x 15kg
10 x 20kg
10 x 20kg
10 x 20kg

Dips:
6 x kropsvægt (115kg)
6 x kropsvægt (115kg)
6 x kropsvægt (115kg)

Rackpulls RAW:
10 x 100kg - overhåndsgreb
5 x 140kg
3 x 170kg
1 x 190kg
1 x 200kg
1 x 220kg - skifter til låsegreb
1 x 250kg
1 x 260kg
1 x 270kg
1 x 280kg
1 x 290kg - Ny PR !!
5 x 220kg
5 x 180kg
5 x 140kg

Slut !

Uge 11-2014

1.Dag

Benchpress Close Grip:
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg - Gjorde ganske langsomt og forsigtigt, fordi jeg har haft pause i flere måneder p.g.a. skade i skuder.

Lateral Raises:
20 x 5kg
20 x 5kg
20 x 5kg
20 x 5kg
20 x 5kg - Sådan....100reps

French Press Z-bar:
10 x 40kg
10 x 40kg
10 x 40kg

Biceps Curl Z-bar:
10 x 40kg
10 x 40kg
10 x 40kg

Cable Pushdown (heavy)(superset m/næste øvelse):
10 x 35kg
10 x 35kg
10 x 35kg

Biceps - Lying High Cable Curls:
10 x 35kg
10 x 35kg
10 x 35kg

Cable Flyes:
10 x 10kg
10 x 12,5kg - Easy !
10 x 15kg

Slut !

2.Dag

Lever Narrow Grip Seated Row (plate loaded):
10 x 20kg (hver hånd)
10 x 35kg (hver hånd)
10 x 45kg (hver hånd)
10 x 45kg (hver hånd)
10 x 45kg (hver hånd)

Lateral Raises:
10 x 5kg
10 x 5kg
10 x 5kg
10 x 5kg
10 x 5kg

Rackpulls RAW:
10 x 140kg - overhåndsgreb
5 x 170kg
3 x 180kg
1 x 190kg
1 x 200kg
1 x 220kg - skifter til låsegreb
1 x 240kg
1 x 260kg - Føltes tungt
5 x 180kg
10 x 140kg

Deadlift RAW:
10 x 100kg
5 x 140kg
3 x 170kg
1 x 180kg
1 x 190kg - Føltes tungt
5 x 140kg

Sled 45° Leg Press:
20 x 100kg
10 x 150kg
10 x 200kg

Slut ! - orkede simpelten ikke mere.

Uge 12-2014

1.Dag

Benchpress Close Grip:
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg - Gjorde ganske langsomt og forsigtigt, fordi jeg har haft pause i flere måneder p.g.a. skade i skuder.

Lateral Raises:
20 x 5kg
20 x 7,5kg
10 x 10kg
10 x 12,5kg
10 x 7,5kg
10 x 5kg

Militery Presses:
5 x 50kg
5 x 50kg
5 x 50kg

French Press Z-bar:
10 x 40kg
10 x 45kg
10 x 40kg

Biceps - Lying High Cable Curls:
10 x 35kg
10 x 35kg
10 x 35kg

Dips:
10 x Bodyweight (115kg)
10 x Bodyweight
10 x Bodyweight

Uge 13-2014

1.Dag

Deadlift RAW:
10 x 80kg
10 x 100kg
10 x 120kg
5 x 140kg
3 x 160kg - Føltes tungt

Rackpulls RAW:
10 x 140kg
3 x 180kg
1 x 200kg
1 x 220kg - skifter til låsegreb
1 x 240kg
1 x 260kg - Føltes tungt
1 x 260kg
1 x 240kg
1 x 220kg
1 x 180kg - overhåndsgreb

Lateral Raises:
20 x 5kg
20 x 5kg
20 x 5kg

Sled 45° Leg Press:
20 x 100kg
20 x 150kg
20 x 200kg
10 x 250kg

Orkede ikke mere

2.Dag

Benchpress:
10 x 60kg
10 x 60kg
10 x 60kg
10 x 60kg
10 x 60kg
10 x 60kg

Lateral Raises:
20 x 5kg
20 x 5kg
20 x 5kg
20 x 5kg
20 x 5kg

Cable Pushdown:
10 x 42kg
10 x 42kg
10 x 42kg

Dumbell Lying Triceps Extension:
10 x 10kg (i hver hånd)
10 x 10kg
10 x 10kg

Lever Seated Fly:
10 x 50kg
10 x 50kg

SLUT !

Uge 14-2014

1.Dag

Lever Narrow Grip Seated Row (plate loaded):
10 x 20kg (hver hånd)
10 x 35kg (hver hånd)
10 x 40kg (hver hånd)
5 x 50kg (hver hånd)
5 x 50kg (hver hånd)
10 x 40kg (hver hånd)
10 x 40kg (hver hånd)

Pulldowns:
10 x 77kg
10 x 87kg
10 x 77kg
10 x 77kg
10 x 67kg

Lateral Raises:
20 x 5kg
20 x 5kg
20 x 5kg
20 x 5kg
20 x 5kg - Sådan....100reps

Biceps - Lying High Cable Curls:
10 x 38,5kg
10 x 38,5kg
10 x 38,5kg

Dumbell Curl:
20 x 10kg
20 x 15kg
10 x 20kg
10 x 20kg
10 x 20kg

Biceps Curl Z-bar:
10 x 45kg
6 x 45kg
6 x 45kg
6 x 45kg
6 x 45kg
6 x 45kg

Hammer Curl:
10 x 20kg
10 x 20kg
10 x 20kg

End of day 1

2.Dag

Benchpress: (langsomt ned/hurtigt op)
10 x 60kg
6 x 80kg
3 x 90kg
3 x 90kg
3 x 90kg
3 x 90kg
3 x 90kg
3 x 90kg

Lateral Raises:
20 x 5kg
20 x 7,5kg
15 x 10kg
10 x 12,5kg

Deadlift RAW:
10 x 60kg - overhåndsgreb
10 x 100kg
10 x 130kg
5 x 150kg
3 x 170kg
1 x 180kg - låsegreb
1 x 180kg - låsegreb

Rackpulls RAW:
1 x 140kg - overhåndsgreb
1 x 180kg
1 x 200kg
1 x 240kg - skifter til låsegreb
1 x 260kg
1 x 270kg
1 x 280kg
1 x 280kg
5 x 200kg
5 x 200kg

Biceps Curl Z-bar:
10 x 45kg
10 x 45kg
10 x 45kg
10 x 45kg

Cable Pushdown (heavy):
10 x 42kg
10 x 42kg
10 x 42kg

Lever Preacher Curl:
10 x 60kg
10 x 60kg
8 x 60kg

Gad ikke mere

Uge 15-2014

1.Dag

Benchpress: (langsomt ned/hurtigt op)
10 x 50kg
10 x 70kg
8 x 80kg
3 x 95kg
8 x 80kg

Lateral Raises:
20 x 5kg
20 x 5kg
20 x 5kg
20 x 5kg

Dumbbell Fly:
10 x 12,5kg
10 x 12,5kg
10 x 12,5kg

French Press Z-bar:
10 x 45kg
10 x 45kg
10 x 45kg

Cable Pushdown (heavy):
10 x 45,5kg
10 x 45,5kg
10 x 45,5kg

Biceps - Lying High Cable Curls:
10 x 45,5kg
10 x 45,5kg
10 x 45,5kg

Biceps Curl Z-bar:
10 x 45kg
10 x 45kg
10 x 45kg

Uge 16-2014

1.Dag

Lateral Raises:
20 x 5kg
20 x 7,5kg
15 x 10kg
10 x 12,5kg
10 x 15kg

Benchpress: (langsomt ned/hurtigt op)
10 x 50kg
10 x 80kg
10 x 80kg
10 x 80kg

Rackpulls RAW:
10 x 140kg - overhåndsgreb
3 x 170kg
1 x 200kg
1 x 200kg
1 x 200kg
1 x 230kg - skifter til låsegreb
1 x 260kg
1 x 260kg
1 x 260kg
10 x 140kg

Lever Narrow Grip Seated Row (plate loaded):
10 x 20kg (hver hånd)
10 x 45kg (hver hånd)
10 x 45kg (hver hånd)

French Press Z-bar:
10 x 45kg
10 x 45kg
10 x 45kg

Cable Pushdown (heavy):
8 x 45,5kg
8 x 45,5kg
8 x 45,5kg

Slut for i dag !

Uge 17-2014

1.Dag

Benchpress: (langsomt ned/hurtigt op)
10 x 60kg
5 x 60kg - reverse grip
5 x 60kg - reverse grip
10 x 80kg
10 x 80kg
10 x 80kg
10 x 60kg

Dips:
10 x Bodyweight (115kg)
10 x Bodyweight
10 x Bodyweight

Cable Flyes:
10 x 15kg
10 x 17,5kg
10 x 15kg

Biceps - Lying High Cable Curls:
10 x 45kg
10 x 45kg
10 x 45kg

Cable Pushdown (heavy):
10 x 45kg
10 x 45kg
10 x 45kg

French Press Z-bar:
10 x 45kg
10 x 45kg
10 x 45kg

Slut for i dag !

2.Dag

Pulldowns:
10 x 77kg
10 x 87kg
10 x 87kg

RackPulls RAW:
10 x 140kg - overhåndsgreb
3 x 170kg
1 x 200kg
1 x 230kg - herfra låsegreb
1 x 260kg
1 x 280kg
1 x 280kg
1 x 280kg
1 x 280kg
1 x 280kg
3 x 200kg
3 x 170kg

SLUT !