bodybuilding.dk

13.12.19

BW: 114,4 kg

2ct paused squat
6 x 115 kg @6,5
6 x 120 kg @7,5
7 x 125 kg @9
(e1RM PR = 163,60 kg)

TnG bench
6 x 102,5 kg @7
6 x 107,5 kg @8
6 x 112,5 kg @9,5
(e1RM PR = 158,23 kg)

Incline TnG bench
6 x 80 kg @7
6 x 85 kg @8
6 x 90 kg @9
(e1RM PR = 115,02 kg)

DB preacher curls
15 x 17,5 kg @9 (e1RM PR)
11 x 17,5 kg @9,5
9 x 17,5 kg @9,5
(e1RM PR = 30,59 kg)

Ab wheel rollouts
15 x BW +10 kg @7
12 x BW +10 kg @9
10 x BW +10 kg @9

14.12.19

BW: 113,3 kg

2" deficit deadlift
6 x 162,5 kg @7
6 x 170 kg @8
6 x 177,5 kg @9
(e1RM PR = 223,97 kg)

Close-grip bench
6 x 97,5 kg @7
6 x 102,5 kg @8
6 x 107,5 kg @9,5
(e1RM PR = 148,15 kg)

Pendlay row
6 x 105 kg @7
6 x 110 kg @8
6 x 115 kg @9
(e1RM PR = 148,51 kg)

Pushdowns
15 x 37,5 kg @8 (e1RM PR)
2 x 12 x 37,5 kg @8,5
(e1RM PR = 68,81 kg)

DB lateral raises
3 x 15 x 12,5 kg @9
(e1RM PR = 25,04 kg)

Strength block - Week 4

16.12.19

BW: 115,1 kg

Squat w/ belt
2 x 4 x 152,5 kg @8,5
4 x 152,5 kg @9
1 x 165 kg @8
(e1RM PR = 206,81 kg)

1ct paused bench w/ belt
4 x 105 kg @8
1 x 115 kg @7,5
2 x 4 x 107,5 kg @8,5
(e1RM PR = 146,42 kg)

2" deficit SLDL
15 x 90 kg @7
15 x 95 kg @8
15 x 100 kg @9
(e1RM PR = 193,57 kg)

DB row
3 x 10 x 50 kg @7
(e1RM PR = 96,33 kg)

Barbell curls
15 x 40 kg @9
11 x 40 kg @9
8 x 40 kg @9,5
(e1RM PR = 72,39 kg)

18.12.19

BW: 114,1 kg

Deadlift w/ belt
4 x 187,5 kg @7,5
1 x 205 kg @8
2 x 4 x 190 kg @8
(1RM PR = 260 kg)

Press w/ belt
4 x 75 kg @8,5
1 x 80 kg @8
2 x 4 x 75 kg @8,5
(e1RM PR = 110,81 kg)

Bulgarian split squat
15 x 30 kg @7
12 x 40 kg @7
10 x 50 kg @7,5 (e1RM PR)
(e1RM PR = 74,96 kg)

DB flyes
3 x 12 x 22,5 kg @8
(e1RM PR = 36,70 kg)

Hammer curls
10 x 22,5 kg @7,5
10 x 22,5 kg @8,5
9 x 22,5 kg @9
(e1RM PR = 36,70 kg)

20.12.19

BW: 114,4 kg

2ct paused squat
5 x 125 kg @7
5 x 132,5 kg @8
5 x 140 kg @9 (e1RM PR)
(e1RM PR = 167,26 kg)

TnG bench
5 x 107,5 kg @7
5 x 112,5 kg @8
5 x 117,5 kg @9
(e1RM PR = 158,23 kg)

Incline TnG bench
5 x 85 kg @7
5 x 90 kg @8
5 x 95 kg @9
(e1RM PR = 115,02 kg)

DB preacher curls
15 x 17,5 kg @9
12 x 17,5 kg @9
10 x 17,5 kg @9,5
(e1RM PR = 30,59 kg)

Ab wheel rollouts
15 x BW +10 kg @7
14 x BW +10 kg @9
12 x BW +10 kg @9,5

21.12.19

BW: 114,4 kg

2" deficit deadlift
5 x 170 kg @7
5 x 177,5 kg @8
5 x 187,5 kg @9 (e1RM PR)
(e1RM PR = 224,01 kg)

Close-grip bench
5 x 102,5 kg @7
5 x 107,5 kg @8
5 x 112,5 kg @9,5
(e1RM PR = 148,15 kg)

Pull-ups
5 x BW @7
5 x BW +5 kg @8
5 x BW +10 kg @9

Pushdowns
15 x 40 kg @7 (e1RM PR)
15 x 40 kg @8,5
13 x 40 kg @9,5
(e1RM PR = 77,22 kg)

DB lateral raises
3 x 12 x 14 kg @8,5
(e1RM PR = 25,04 kg)

Strength block - Week 5

23.12.19

BW: 114,4 kg

Squat w/ belt
3 x 157,5 kg @8
1 x 167,5 kg @8
2 x 3 x 160 kg @8,5
(e1RM PR = 206,81 kg)

1ct paused bench w/ belt
3 x 112,5 kg @8,5
1 x 117,5 kg @7,5
3 x 112,5 kg @8
3 x 112,5 kg @8,5
(e1RM PR = 146,42 kg)

2" deficit SLDL
12 x 117,5 kg @7
12 x 122,5 kg @8
12 x 127,5 kg @9 (e1RM PR)
(e1RM PR = 195,25 kg)

DB row
3 x 10 x 55 kg @8
(e1RM PR = 96,33 kg)

Barbell curls
15 x 40 kg @7 (e1RM PR)
12 x 42,5 kg @9
9 x 42,5 kg @9
(e1RM PR = 77,22 kg)

24.12.19

BW: 115,3 kg

Deadlift w/ belt
3 x 195 kg @8,5
1 x 205 kg @8
2 x 3 x 195 kg @8
(1RM PR = 260 kg)

Press w/ belt
3 x 77,5 kg @8
1 x 82,5 kg @8
2 x 3 x 77,5 kg @8
(e1RM PR = 110,81 kg)

DB flyes
3 x 10 x 24 kg @8
(e1RM PR = 36,70 kg)

Hammer curls
12 x 20 kg @8
2 x 10 x 20 kg @9
(e1RM PR = 36,70 kg)

25.12.19

BW: 115,9 kg

2ct paused squat
4 x 132,5 kg @7
4 x 140 kg @8
4 x 147,5 kg @9,5 (e1RM PR)
(e1RM PR = 168 kg)

TnG bench
4 x 112,5 kg @7
4 x 117,5 kg @8
4 x 122,5 kg @9,5
(e1RM PR = 158,23 kg)

Incline TnG bench
4 x 95 kg @7,5
4 x 100 kg @8
4 x 102,5 kg @8,5 (e1RM PR)
4 x 105 kg @9,5
(e1RM PR = 120,59 kg)

Bulgarian split squat
10 x 50 kg @7
10 x 52,5 kg @8
10 x 55 kg @8,5 (e1RM PR)
(e1RM PR = 79,25 kg)

28.12.19

BW: 116,3 kg

2" deficit deadlift
4 x 177,5 kg @7,5
4 x 187,5 kg @8,5
4 x 197,5 kg @9,5 (e1RM PR)
(e1RM PR = 224,94 kg)



Close-grip bench
4 x 107,5 kg @7
4 x 112,5 kg @8,5
4 x 115 kg @9
(e1RM PR = 148,15 kg)

Pendlay row
4 x 115 kg @7
4 x 120 kg @8
4 x 125 kg @9
(e1RM PR = 148,51 kg)

Pushdowns
13 x 40 kg @8,5
11 x 40 kg @8
8 x 40 kg @8,5
(e1RM PR = 68,81 kg)

DB preacher curls
15 x 17,5 kg @9
10 x 17,5 kg @9
8 x 17,5 kg @9
(e1RM PR = 30,59 kg)

DB lateral raises
3 x 8 x 17,5 kg @8,5
(e1RM PR = 25,04 kg)

Ab wheel rollouts
15 x BW +10 kg @7
12 x BW +10 kg @8,5
10 x BW +10 kg @8,5

Strength block - Week 6

30.12.19

BW: 115,4 kg

1ct paused bench w/ belt
2 x 117,5 kg @7,5
1 x 122,5 kg @8
2 x 120 kg @8
2 x 120 kg @8,5
(e1RM PR = 146,42 kg)

DB row
3 x 10 x 55 kg @7
(e1RM PR = 96,33 kg)

Barbell curls
14 x 42,5 kg @9,5
10 x 42,5 kg @9
8 x 42,5 kg @9,5
(e1RM PR = 77,22 kg)

Leg curls *
3 x 10 x 5 kg @alt-for-let

* Rehab efter en forstrækning/fibersprængning i venstre baglår under lidt hygge-fodbold i lørdags.

01.01.20

BW: 116,1 kg

Press w/ belt
2 x 80 kg @8
1 x 85 kg @8
2 x 2 x 82,5 kg @8,5
(e1RM PR = 110,81 kg)

Leg extensions
15 x 45 kg @7
15 x 50 kg @8
15 x 55 kg @9 (e1RM PR)
(e1RM PR = 106,18 kg)

DB flyes
2 x 15 x 20 kg @8
15 x 20 kg @8,5
(e1RM PR = 36,70 kg)

Hammer curls
15 x 18 kg @7
13 x 18 kg @9
12 x 18 kg @8,5
(e1RM PR = 36,70 kg)

03.01.20

BW: 116,3 kg

TnG bench
3 x 115 kg @7
3 x 120 kg @8
3 x 125 kg @9,5
(e1RM PR = 158,23 kg)

Incline TnG bench
3 x 100 kg @7,5
3 x 105 kg @9
3 x 105 kg @9,5
(e1RM PR = 120,59 kg)

DB preacher curls
15 x 17,5 kg @8 (e1RM PR)
12 x 17,5 kg @8
12 x 17,5 kg @9
(e1RM PR = 32,11 kg)

Ab wheel rollouts
2 x 8 x BW +20 kg @8
8 x BW +20 kg @9

Leg curls
15 x 10 kg @8 (e1RM PR)
12 x 10 kg @8,5
10 x 10 kg @8,5
(e1RM PR = 18,35 kg)

05.01.20

BW: 115,3 kg

Close-grip bench
3 x 110 kg @7,5
3 x 112,5 kg @8,5
3 x 115 kg @9,5
(e1RM PR = 148,15 kg)

Chin-ups
8 x BW @8
8 x BW @9,5
7 x BW @10

Pushdowns
15 x 37,5 kg @7 (e1RM PR)
12 x 37,5 kg @8,5
10 x 37,5 kg @9,5
(e1RM PR = 72,39 kg)

DB lateral raises
15 x 12,5 kg @7
15 x 12,5 kg @8,5
15 x 12,5 kg @9,5
(e1RM PR = 25,04 kg)

Strength block - Week 7

06.01.20

BW: 116,5 kg

Squat w/ belt
2 x 150 kg @??? *
(e1RM PR = 206,81 kg)

1ct paused bench w/ belt
5 x 110 kg @9
1 x 122,5 kg @8,5
5 x 107,5 kg @8,5
5 x 107,5 kg @9
(e1RM PR = 146,42 kg)

Leg curls
15 x 10 kg @7
15 x 12,5 kg @8
15 x 15 kg @9 (e1RM PR)
(e1RM PR = 26,22 kg)

Chin-ups
8 x BW @8
8 x BW @9
8 x BW @9,5

Barbell curls
15x 42,5 kg @9,5
10 x 42,5 kg @9
8 x 42,5 kg @9,5
(e1RM PR = 77,22 kg)

* NRS 4

08.01.20

BW: 116,3 kg

Deadlift w/ belt *
5 x 120 kg @???
5 x 125 kg @???
5 x 132,5 kg @???
(1RM PR = 260 kg)

Press w/ belt
5 x 75 kg @8,5
1 x 85 kg @8,5
2 x 5 x 75 kg @9
(e1RM PR = 110,81 kg)

Bulgarian split squat **
10 x 50 kg @7
10 x 52,5 kg @7,5
10 x 55 kg @8 (e1RM PR)
(e1RM PR = 80,88 kg)

DB flyes
12 x 22,5 kg @7,5
2 x 12 x 22,5 kg @8
(e1RM PR = 36,70 kg)

Hammer curls
10 x 22,5 kg @8,5
2 x 8 x 22,5 kg @8,5
(e1RM PR = 36,70 kg)

* NRS 2-3

** Ganske let ubehag i venstre biceps femoris.

10.01.20

BW: 115,9 kg

2ct paused squat
8 x 110 kg @7
8 x 115 kg @8
8 x 120 kg @9
(e1RM PR = 168 kg)

TnG bench
8 x 97,5 kg @7
8 x 102,5 kg @8
8 x 107,5 kg @9
(e1RM PR = 158,23 kg)

Incline TnG bench
8 x 82,5 kg @7
8 x 87,5 kg @8
8 x 92,5 kg @9,5
(e1RM PR = 120,59 kg)

DB preacher curls
15 x 17,5 kg @9
12 x 17,5 kg @9,5
8 x 17,5 kg @9,5
(e1RM PR = 30,59 kg)

Ab wheel rollouts
13 x BW +20 kg @8,5
2 x 8 x BW +20 kg @9,5

11.01.20

BW: 114,6 kg

2" deficit deadlift
8 x 152,5 kg @7
8 x 160 kg @8
8 x 167,5 kg @9
(e1RM PR = 224,94 kg)

Close-grip bench
8 x 90 kg @7
8 x 95 kg @7,5
8 x 100 kg @8
7 x 105 kg @11
(e1RM PR = 148,15 kg)

Pendlay rows
8 x 100 kg @7
8 x 107,5 kg @8 *
8 x 112,5 kg @9
(e1RM PR = 148,51 kg)

Pushdowns
15 x 40 kg @8,5
12 x 40 kg @9
10 x 40 kg @9
(e1RM PR = 72,39 kg)

DB lateral raises
3 x 12 x 14 kg @9
(e1RM PR = 25,04 kg)

* Min 3-årige søn smed lige 1,25 kg mere på hver side, da han mente det var for let for mig.

Strength block - Week 8

13.01.20

BW: 115,7 kg

Squat w/ belt
4 x 150 kg @9
2 x 160 kg @9
4 x 150 kg @8,5
4 x 150 kg @9
(e1RM PR = 206,81 kg)

1ct paused bench w/ belt
4 x 110 kg @9
1 x 120 kg @8,5
2 x 4 x 110 kg @8,5
(e1RM PR = 146,42 kg)

2" deficit SLDL
12 x 117,5 kg @7
12 x 122,5 kg @8
12 x 127,5 kg @9
(e1RM PR = 195,25 kg)

Chin-ups
8 x BW @8,5
2 x 6 x BW @9,5

Barbell curls
15 x 40 kg @8
2 x 12 x 40 kg @8,5
(e1RM PR = 77,22 kg)

15.01.20

Deadlift w/ belt
4 x 190 kg @8
1 x 210 kg @9,5
4 x 190 kg @8,5
4 x 190 kg @9,5
(1RM PR = 260 kg)

Press w/ belt
4 x 77,5 kg @9
1 x 85 kg @9,5
2 x 4 x 75 kg @8,5
(e1RM PR = 110,81 kg)

Leg extensions
15 x 50 kg @7
15 x 55 kg @8
15 x 60 kg @9 (e1RM PR)
(e1RM PR = 104,90 kg)

DB flyes
3 x 15 x 20 kg @8
(e1RM PR = 36,70 kg)

Hammer curls
15 x 18 kg @7,5
12 x 18 kg @8,5
9 x 18 kg @9
(e1RM PR = 36,70 kg)

17.01.20

BW: 115,7 kg

2ct paused squat
7 x 115 kg @7
7 x 120 kg @8
7 x 125 kg @9
(e1RM PR = 168 kg)

TnG bench
7 x 102,5 kg @7
7 x 107,5 kg @8
6 x 112,5 kg @11
(e1RM PR = 158,23 kg)

Incline TnG bench
7 x 85 kg @7,5
7 x 90 kg @10
7 x 85 kg @8,5
(e1RM PR = 120,59 kg)

DB preacher curls
13 x 17,5 kg @7,5
11 x 17,5 kg @9
10 x 17,5 kg @9,5
(e1RM PR = 30,59 kg)

Ab wheel rollouts
10 x BW +20 kg @8,5
2 x 8 x BW +20 kg @9,5

18.01.20

BW: 115,2 kg

2" deficit deadlift
7 x 160 kg @7
7 x 167,5 kg @8
7 x 175 kg @9
(e1RM PR = 224,94 kg)

Close-grip bench
7 x 95 kg @7
7 x 100 kg @8
7 x 105 kg @9,6
(e1RM PR = 148,15 kg)

Pendlay rows
3 x 7 x 108,5 kg @7
(e1RM PR = 148,51 kg)

Pushdowns
15 x 40 kg @7,5 (e1RM PR)
12 x 40 kg @9
10 x 40 kg @9
(e1RM PR = 75,19 kg)

DB lateral raises
2 x 15 x 12,5 kg @9
10 x 12,5 kg @9,5
(e1RM PR = 25,04 kg)

22.01.20

BW: 116,9 kg

1ct paused bench w/ belt
3 x 112,5 kg @8
1 x 120 kg @8
2 x 3 x 115 kg @8,5
(e1RM PR = 146,42 kg)

Log press
3 x 5 x 70 kg @8,5 (e1RM PR)
(e1RM PR = 84,95 kg)

Leg press
12 x 200 kg @6
12 x 210 kg @7
12 x 220 kg @8
(e1RM PR = 351,44 kg)

31.01.20

BW: 116,8 kg

2ct paused box squat
8 x 110 kg @6
8 x 115 kg @7
8 x 120 kg @8 (e1RM PR)
(e1RM PR = 162,38 kg)

Slingshot bench
8 x 120 kg @7
8 x 125 kg @8
8 x 132,5 kg @11
(e1RM PR = 165,21 kg)

Incline TnG bench
8 x 77,5 kg @7
8 x 82,5 kg @8
8 x 87,5 kg @9
(e1RM PR = 120,59 kg)

02.02.20

HBBS w/ belt *
1 x 135 kg @7
3 x 5 x 120 kg @7
(e1RM PR = 157,48 kg)

Pin bench
1 x 120 kg @8
3 x 5 x 107,5 kg @8
(e1RM PR = 148,59 kg)

* Jeg har døjet med irritation/smerter på forsiden af højre ankel i ca. en måned nu. Smerterne opstår udelukkende i end range ved dorsalfleksion af anklen, så min squat har været ramt af dette og det samme har motivationen for træningen. Jeg har arbejdet med ankelmobiliserende øvelser og leget lidt med, at elevere hælene under squat og det har gjort, at jeg nu kan squatte uden smerter. Jeg havde eleveret hælene med 2,5 cm under dagens træning, udover det jeg i forvejen fik fra mine sko.

05.02.20

BW: 116,9 kg

Deadlift w/ belt
3 x 2 x 210 kg
(e1RM PR = 260 kg)

Close-grip pin bench
4 x 3 x 110 kg @8,5 (e1RM PR)
(e1RM PR = 125,28 kg)

10.02.20

BW: 116,5 kg

Squat w/ belt
1 x 155 kg @8
4 x 4 x 137,5 kg
(e1RM PR = 206,81 kg)

1ct paused bench w/ belt
1 x 120 kg @8
3 x 115 kg @9
3 x 3 x 110 kg @8
(e1RM PR = 146,42 kg)

Press w/ belt
8 x 60 kg @6,5
8 x 62,5 kg @7,5
8 x 65 kg @8,5
7 x 65 kg @11
8 x 60 kg @8,5
(e1RM PR = 110,81 kg)

12.02.20

BW: 116,1 kg

Deadlift w/ belt
1 x 210 kg @9,5
1 x 215 kg @10
3 x 3 x 182,5 kg
(1RM PR = 260 kg)

Pin bench
1 x 120 kg @7,5
4 x 115 kg @9
3 x 4 x 110 kg
(e1RM PR = 148,59 kg)

Leg press
8 x 235 kg @7,5
8 x 235 kg @7
2 x 8 x 247,5 kg @8,5
(e1RM PR = 351,44 kg)

14.02.20

BW: 116,1 kg

2ct paused squat
6 x 105 kg @6
6 x 110 kg @7
3 x 6 x 115 kg @8
(e1RM PR = 168 kg)

Press w/ belt
6 x 62,5 kg @6
6 x 65 kg @7
3 x 6 x 67,5 kg @8
(e1RM PR = 110,81 kg)

TnG bench
8 x 90 kg @6
8 x 95 kg @7
8 x 100 kg @7,5
8 x 105 kg @8,5
8 x 100 kg @8,5
(e1RM PR = 158,23 kg)

15.02.20

BW: 116,1 kg

2ct paused deadlift @ 1" off floor
6 x 155 kg @6
6 x 162,5 kg @7
6 x 170 kg @8 (e1RM PR)
6 x 170 kg @8,5
6 x 162,5 kg @8,5
(e1RM PR = 216,28 kg)

Slingshot bench
6 x 125 kg @6
6 x 132,5 kg @7
4 x 140 kg @11,5
6 x 132,5 kg @9,5
6 x 125 kg @8
(e1RM PR = 165,21 kg)

Pendlay row
8 x 95 kg @6
8 x 100 kg @7
8 x 105 kg @8
(e1RM PR = 148,51 kg)