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1. Træningspas

1. Seated Prone Curls
5 sets * 14 reps
11kg

2. Overhead Dumbbell Extensions
5 sets * 12 reps
20kg

3. Hammer Curls
5 sets * 14 reps
11kg

4. Lying Dumbbell Extensions
5 sets * 12 reps
11kg

5. Concentration Curls
4 sets * 14 reps
10kg

6. French Press
4 sets * 10 reps
25kg -> 20kg -> 20kg -> 20kg

7. Seated Wide-Grip Rows
4 sets * 6 reps
70kg -> 80kg -> 90kg -> 100kg

8. Pull to Chest
4 sets * 6 reps
60kg -> 70kg -> 80kg -> 90kg

9. BOR
4 sets * 6 reps
40kg -> 70kg -> 70kg -> 70kg

10. Reverse-Grip Curls
4 sets * 10 reps
20kg (EZ-bar) -> 70lbs (low-pulley bar) -> 90lbs -> 110lbs

#2 Træningspas

1. Leg Extensions
5 sets * 12 reps
280lbs

2. Benpres
5 sets * 10 reps
100kg->140kg->200kg->200kg->200kg

3. Ab Wheel Rollouts
5 sets * 12 reps

Energiforladt i dag grundet noget lægtæskende, styrke og løbeudholdenheds relateret træning til idræt i sidste time.

Lol

Shawn Ray ønsker Toney Freeman tillykke med de 48 år!

We will return next weekend to Helsinki, Finland where Dorian's Reign of Terror began!
Should be a great Birthday Weekend for me to Party with "The Shadow" 20 years later instead of Battle!
— with Dorian Yates.

1984/2001