TheBozo's log

CLOSE-GRIP PULLDOWN ROW
10 x 60 kg
10 x 60 kg
10 x 60 kg
10 x 65 kg
10 x 65 kg

T-BAR ROW
10 x 40 kg
10 x 40 kg
10 x 40 kg
10 x 40 kg
10 x 40 kg

CHEST SUPPORTED DUMBBELL ROWS
10 x 22 kg
10 x 25 kg
10 x 25 kg
10 x 25 kg
10 x 25 kg

SEATED CABLE ROW
10 x 50 kg
10 x 50 kg
10 x 60 kg
10 x 60 kg
10 x 60 kg

DUMBBELL ROW
10 x 36 kg
10 x 36 kg

DUMBBELL CURL
10 x 16 kg
10 x 16 kg
10 x 16 kg
superset:
BARBELL CURL
10 x 30 kg
10 x 30 kg
10 x 30 kg

SQUAT
10 x 80 kg
10 x 80 kg
10 x 80 kg
10 x 80 kg
10 x 60 kg
10 x 60 kg

ROMANIAN DEADLIFT
10 x 95 kg
10 x 95 kg
10 x 95 kg
10 x 95 kg
10 x 70 kg
10 x 70 kg

WIDE-GRIP PULLDOWN ROW
10 x 60 kg
10 x 60 kg
10 x 70 kg
10 x 70 kg
10 x 70 kg
10 x 70 kg

YATES ROW
10 x 60 kg
10 x 60 kg
10 x 60 kg
10 x 60 kg
10 x 60 kg
10 x 60 kg

CHEST SUPPORTED DUMBBELL ROWS
10 x 25 kg
10 x 25 kg
10 x 25 kg
10 x 25 kg
10 x 25 kg

DUMBBELL ROW
10 x 36 kg
10 x 36 kg
10 x 36 kg
10 x 36 kg
10 x 36 kg

DUMBBELL CURL
10 x 15 kg
10 x 17 kg
10 x 18 kg
10 x 18 kg

BARBELL FLAT BENCH PRESS
10 x 60 kg
10 x 60 kg
10 x 65 kg
10 x 65 kg
10 x 65 kg
7 x 70 kg
7 x 70 kg
7 x 72.5 kg

DUMBBELL INCLINE FLY
10 x 22 kg
10 x 22 kg
10 x 22 kg
10 x 22 kg
10 x 22 kg

DUMBBELL INCLINE BENCH PRESS
10 x 21 kg
10 x 25 kg
10 x 25 kg
10 x 25 kg
10 x 25 kg

CHEST DIP
7 x bw
7 x bw
7 x bw
7 x bw

Efter 4 dage med sygdom skulle jeg lige lægge lidt blødt ud, kastede kun op 1 gang

DUMBBELL INCLINE BENCH PRESS
12 x 22 kg
12 x 22 kg
10 x 26 kg
10 x 26 kg
10 x 26 kg
8 x 28 kg

CHEST DIP
10 x bw
10 x bw
8 x bw
8 x bw

BARBELL FLAT BENCH PRESS
8 x 50 kg
8 x 50 kg
8 x 50 kg
8 x 60 kg
8 x 60 kg

SHOVEL-GRIP PULLDOWN
10 x 50 kg
10 x 50 kg
10 x 60 kg
10 x 60 kg
10 x 70 kg
10 x 70 kg

BENCH SUPPORTED BARBELL ROW
15 x 50 kg
10 x 60 kg
10 x 60 kg
10 x 60 kg
10 x 60 kg
10 x 60 kg
10 x 60 kg

DUMBBELL ROW
15 x 30 kg
15 x 30 kg
15 x 30 kg
15 x 30 kg

EATED CABLE ROW
12 x 50 kg
12 x 50 kg
12 x 50 kg
12 x 50 kg

WIDE-GRIP PULLDOWN
20 x 50 kg
20 x 50 kg
20 x 50 kg

DUMBBELL CURLS
10 x 18 kg
10 x 18 kg
10 x 18 kg
superset:
8 x 15 kg
8 x 15 kg
8 x 15 kg

BARBELL INCLINE BENCH PRESS
12 x 50 kg
12 x 50 kg
12 x 50 kg
10 x 60 kg
10 x 60 kg
10 x 60 kg
05 x 70 kg
05 x 70 kg

DUMBBELL INCLINE FLY
10 x 20 kg
10 x 20 kg
10 x 20 kg
10 x 21 kg
10 x 21 kg
10 x 21 kg

DUMBBELL BENCH PRESS
10 x 20 kg
10 x 20 kg
10 x 20 kg
10 x 22 kg
08 x 24 kg
08 x 24 kg

V-HANDLE PUSHDOWN - SandyFrink STYLE!!
32 x 20 kg
29 x 20 kg
29 x 20 kg

SQUAT
15 x 50 kg
15 x 50 kg
10 x 70 kg
10 x 70 kg
10 x 80 kg
10 x 80 kg

ROMANIAN DEADLIFT
15 x 50 kg
15 x 50 kg
10 x 90 kg
10 x 90 kg
10 x 100 kg
10 x 100 kg
10 x 110 kg

WIDE-GRIP PULLDOWN
10 x 50 kg
10 x 50 kg
10 x 60 kg
10 x 60 kg
10 x 60 kg
10 x 60 kg
10 x 70 kg
10 x 70 kg

BENCH SUPPORTED BARBELL ROW
10 x 60 kg
10 x 60 kg
10 x 60 kg
10 x 60 kg
10 x 60 kg
10 x 65 kg
10 x 65 kg
10 x 65 kg
10 x 65 kg
10 x 65 kg

DUMBBELL ROW
10 x 36 kg
10 x 36 kg
10 x 36 kg
10 x 36 kg

BARBELL CURL
10 x 30 kg
10 x 30 kg
10 x 40 kg
10 x 40 kg

DUMBBELL CURL
8 x 19 kg
8 x 19 kg
superset:
10 x 15 kg
10 x 15 kg

RIGTIGT SØLLE TRÆNING IDAG!

DUMBBELL INCLINE BENCH PRESS
10 x 20 kg
10 x 22 kg
10 x 25 kg
10 x 25 kg
10 x 25 kg
10 x 25 kg
8 x 26 kg
8 x 26 kg
8 x 26 kg
7 x 28 kg
7 x 28 kg

BARBELL BENCH PRESS
10 x 50 kg
10 x 50 kg
10 x 60 kg
10 x 60 kg

BARBELL INCLINE BENCH PRESS
10 x 60 kg
10 x 60 kg
10 x 60 kg
7 x 70 kg
7 x 70 kg
7 x 70 kg
10 x 60 kg
10 x 60 kg
10 x 60 kg

BARBELL BTN
10 x 30 kg
10 x 30 kg
10 x 40 kg
10 x 40 kg
10 x 40 kg

DUMBBELL BENCH PRESS
10 x 15 kg
10 x 16 kg
10 x 20 kg
superset:
DUMBBELL FLY
10 x 15 kg
10 x 16 kg
8 x 20 kg

V-HANDLE PUSHDOWN
25 x 20 kg
25 x 20 kg
20 x 20 kg
superset:
ROPE PUSHDOWN
15 x 20 kg
15 x 20 kg
15 x 20 kg

DUMBBELL EXTENSION
10 x 20 kg
10 x 20 kg
10 x 20 kg

DUMBBELL BENCH PRESS
10 x 20 kg
10 x 20 kg
10 x 20 kg

Gårsdagens bentræning var så sørgelig at den næsten ikke fortjener en post

SQUAT
10 x 60 kg
10 x 60 kg
10 x 70 kg
10 x 70 kg
7 x 80 kg
5 x 80 kg

LEG EXTENSIONS - PLATE LOADED
12 x 20 kg (hver side)
15 x 20 kg
15 x 20 kg
15 x 20 kg

LEG PRESS - PLATE LOADED
15 x 35 kg (hver side)
15 x 35 kg
15 x 50 kg
15 x 50 kg

Moderat BACKDAY (nok slap ifølge BatmanCHP)

ONE ARM MACHINE ROW - PLATE LOADED
10 x 30 kg (hver side)
10 x 30 kg
10 x 30 kg
10 x 40 kg
10 x 40 kg

CHEST SUPPORTED DUMBBELL ROW
10 x 24 kg
10 x 24 kg
10 x 26 kg
10 x 26 kg
10 x 26 kg

WIDE-GRIP PULLDOWN
19 x 60 kg
21 x 60 kg
22 x 60 kg
26 x 60 kg
23 x 60 kg

BENT OVER ROW
12 x 60 kg
12 x 60 kg
12 x 60 kg
12 x 60 kg

Hey!

Halv gas!

Endnu en weak WO idag

BARBELL BENCH PRESS
18 x 50 kg
19 x 50 kg
19 x 50 kg
10 x 60 kg
11 x 60 kg
11 x 60 kg
12 x 60 kg

DUMBBELL INCLINE PRESS
8 x 24 kg
9 x 24 kg
9½ x 24 kg
8 x 26 kg
8 x 26 kg

DUMBBELL INCLINE FLY
10 x 20 kg
10 x 20 kg
10 x 21 kg
10 x 22 kg

SEATED DUMBBELL PRESS
10 x 18 kg
10 x 18 kg
10 x 20 kg
10 x 20 kg

DUMBBELL OVERHEAD EXTENSION
10 x 22 kg
10 x 22 kg
12 x 24 kg
12 x 26 kg

A bit strong today

SQAUT
10 x 60 kg
18 x 60 kg
19 x 60 kg
21 x 60 kg
17 x 60 kg
14 x 70 kg
16 x 70 kg

ROMANIAN DEADLIFT
15 x 60 kg
15 x 60 kg
12 x 90 kg
12 x 90 kg
10 x 110 kg
8 x 120 kg
8 x 120 kg
6 x 125 kg
3 x 127,5 kg

DUMBBELL INCLINE PRESS
10 x 28 kg
10 x 28 kg
10 x 28 kg
10 x 30 kg
10 x 30 kg

REVERSE GRIP BENCH PRESS
10 x 50 kg
10 x 50 kg

BARBELL BENCH PRESS
10 x 60 kg
10 x 60 kg

BARBELL INCLINE BENCH PRESS
10 x 65 kg
10 x 65 kg

BARBELL INCLINE BENCH PRESS
10 x 65 kg
10 x 65 kg
10 x 65 kg
10 x 55 kg
10 x 55 kg
10 x 55 kg
superset:
DUMBBELL CURL
12 x 15 kg
12 x 15 kg
12 x 15 kg
12 x 15 kg
12 x 17 kg
12 x 17 kg

DUMBBELL FLY
10 x 25 kg
10 x 25 kg
superset:
DUMBBELL CURL
10 x 17 kg
10 x 17 kg

MEDIUM-GRIP PULLDOWN
15 x 65 kg
16 x 65 kg
13 x 70 kg
13 x 70 kg
10 x 75 kg
10 x 80 kg
superset:
PULLEY ROW
12 x 55 kg
12 x 55 kg
12 x 55 kg
12 x 55 kg
12 x 55 kg
12 x 60 kg

BENT OVER ROW
15 x 50 kg
12 x 60 kg
12 x 60 kg
12 x 60 kg
12 x 65 kg
10 x 65 kg
superset:
CHEST SUPPORTED DUMBBELL ROW
10 x 25 kg
10 x 25 kg
8 x 25 kg
10 x 23 kg
10 x 23 kg
10 x 23 kg

ONE ARM MACHINE ROW - PLATE LOADED
10 x 20 kg (hver side)
10 x 20 kg
10 x 20 kg
10 x 20 kg

DUMBBELL CURL
10 x 16 kg
10 x 18 kg
10 x 20 kg

BARBELL CURL
10 x 20 kg
10 x 30 kg
10 x 30 kg

BARBELL INCLINE BENCH PRESS
10 x 60 kg
10 x 60 kg
10 x 62.5 kg
10 x 62.5 kg
10 x 65 kg
10 x 65 kg
10 x 60 kg
10 x 60 kg
10 x 60 kg
superset:
BENT OVER ROWS
10 x 50 kg
10 x 60 kg
10 x 60 kg
10 x 65 kg
10 x 65 kg
10 x 70 kg
10 x 70 kg
10 x 70 kg
10 x 70 kg

WIDE-GRIP PULLDOWN
10 x 65 kg
10 x 65 kg
10 x 65 kg
10 x 65 kg
10 x 65 kg
superset
DIPS
10
10
10
10
10

Denne post er blot en art båmph2sælph.

.. volumen, struktur og øvelsesvalg ser fornuftigt ud.

Derfor følger jeg nu med, på mere konsekvent basis.

HIGH INCLINE BARBELL BENCH PRESS
10 x 50 kg
12 x 50 kg
10 x 60 kg
10 x 60 kg
10 x 60 kg
10 x 60 kg
8 x 65 kg
superset:
WIDE-GRIP PULLDOWN
12 x 65 kg
12 x 65 kg
10 x 70 kg
10 x 70 kg
10 x 70 kg
10 x 75 kg

DUMBBELL INCLINE FLY
10 x 22 kg
10 x 22 kg
10 x 24 kg
10 x 24 kg
superset:
PULLEY ROW
10 x 60 kg
10 x 60 kg
10 x 65 kg
10 x 65 kg

BARBELL MILITARY PRESS
10 x 30 kg
10 x 30 kg
10 x 35 kg
superset:
DUMBBELL CURL
8 x 20 kg
10 x 20 kg
10 x 20 kg

SQUAT
10 x 50 kg
10 x 50 kg
8 x 80 kg
8 x 80 kg
10 x 80 kg
superset:
DUMBBELL BENCH PRESS
10 x 25 kg
10 x 25 kg
8 x 30 kg
8 x 30 kg
10 x 30 kg

ROMANIAN DEADLIFT
20 x 80 kg
20 x 80 kg
12 x 110 kg
12 x 110 kg
10 x 120 kg

DEADLIFT
10 x 80 kg
10 x 80 kg

Efter en uge med en ingen træning eller motivation var det på tide igen

DUMBBELL INCLINE BENCH PRESS
8 x 32 kg
8 x 32 kg
10 x 30 kg
10 x 32 kg
8 x 32 kg
7 x 34 kg
BENT OVER ROW
15 x 60 kg
15 x 60 kg
12 x 65 kg
12 x 65 kg
10 x 65 kg
10 x 65 kg

WIDE-GRIP PULLDOWN
6 x 80 kg
6 x 80 kg
6 x 85 kg
22 x 60 kg
19 x 60 kg
21 x 60 kg

DUMBBELL INCLINE BENCH PRESS
17 x 26 kg
12 x 26 kg
10 x 26 kg

DUMBBELL HAMMER CURL
5 x 22 kg
4 x 25 kg
5 x 24 kg
5 x 23 kg
superset:
V-HANDLE PUSHDOWN
8 x 35 kg
8 x 35 kg
8 x 30 kg
8 x 30 kg
superset:
V-HANDLE PUSHDOWN
16 x 25 kg
15 x 25 kg
20 x 20 kg
20 x 20 kg
superset:
ROPE PUSHDOWN
30 x 20 kg
40 x 15 kg
40 x 15 kg
30 x 15 kg
superset:
DUMBBELL CURL
15 x 17 kg
15 x 17 kg
15 x 15 kg
15 x 15 kg

SQUAT ATG HEELS RAISED
6 x 90 kg
8 x 85 kg
10 x 70 kg
12 x 70 kg
15 x 70 kg
15 x 60 kg
15 x 60 kg
20 x 50 kg

BARBELL INCLINE PRESS
6 x 40 kg
7 x 50 kg
8 x 50 kg
8 x 50 kg
10 x 50 kg
10 x 50 kg
superset:
DUMBBELL ROWS
6 x 30 kg
7 x 30 kg
8 x 30 kg
8 x 30 kg
10 x 26 kg
10 x 26 kg

ASSISTED PULL UPS
8 x 25 kg assist
8 x 25 kg assist
8 x 25 kg assist
8 x 25 kg assist (chin up)
6 x 25 kg assist
6 x 30 kg assist
superset:
DUMBBELL BENCH PRESS
6 x 24 kg
8 x 24 kg
8 x 24 kg
7 x 22 kg
7 x 22 kg
6 x 22 kg

En meget vigtigt update i loggen!
Man blev desværre ikke så SWOLE af at lave supertraining.dk som jeg troede!

BARBELL INCLINE PRESS - 2 sek ned, 2 sek pause, 2 sek op
10 x 50 kg
10 x 50 kg
8 x 55 kg
8 x 55 kg
6 x 60 kg
SUPERSET:
DUMBBELL ROWS - 1 sek pause i top
8 x 36 kg
9 x 36 kg
11 x 36 kg
9 x 36 kg
10 x 36 kg

DUMBBELL FLAT PRESS - 3 sek excentrisk!
10 x 28 kg
10 x 28 kg
7 x 28 kg
8 x 26 kg
8 x 26 kg
SUPERSET:
WIDE-GRIP PULLDOWNS - rytmisk tempo
10 x 70 kg
10 x 70 kg
12 x 65 kg
12 x 65 kg
12 x 65 kg

Idag fortalte jeg en diskopumper at han burde stoppe med at køre Pull-overs, han stoppede dog ikke.
Herefter konstanteret jeg at han var idiot

BARBELL BTN
10 x 40 kg
10 x 40 kg
10 x 40 kg
5 x 45 kg
5 x 45 kg
5 x 47,5 kg

DB SHOULDER PRESS - HAMMER GRIP
4 x 25 kg
4 x 25 kg
8 x 20 kg
12 x 20 kg
12 x 20 kg

SQUAT
6 x 80 kg
8 x 75 kg
10 x 72,5 kg
10 x 70 kg
12 x 70 kg
12 x 65 kg
15 x 60 kg
15 x 60 kg

DUMBBELL HAMMER CURL
5 x 23 kg
4 x 25 kg
5 x 24 kg
4 x 23 kg
superset:
V-HANDLE PUSHDOWN
8 x 35 kg
8 x 40 kg
9 x 40 kg
8 x 35 kg
superset:
V-HANDLE PUSHDOWN
16 x 25 kg
14 x 30 kg
15 x 30 kg
16 x 30 kg
superset:
ROPE PUSHDOWN
35 x 20 kg
35 x 20 kg
32 x 15 kg
32 x 15 kg
superset:
DUMBBELL CURL
15 x 17 kg
15 x 17 kg drop 14 x 13 kg
15 x 17 kg drop 12 x 13 kg
12 x 18 kg drop 11 x 13 kg

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