Re: MMC's road to Olympia!
: 9. jan 2012, 22:3845mins på crosstrainer.
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: 9. jan 2012, 22:38Re: MMC's road to Olympia!
: 10. jan 2012, 14:4845mins på crosstrainer.
Re: MMC's road to Olympia!
: 12. jan 2012, 21:49Bryst, triceps!
Bryst:
BP:
1x12 @ 60kg
1x8 @ 100kg
4x8 @ 110kg
DB incl.:
4x10 @ 36kg
DB incl. fly:
4x10 @ 22kg
Triceps:
WG dips:
1x12 @ BW
4x8 @ BW+12kg
CGBP:
5x8 @ 60kg -fokus på excent.
Bryst:
BP:
1x12 @ 60kg
1x8 @ 100kg
4x8 @ 110kg
DB incl.:
4x10 @ 36kg
DB incl. fly:
4x10 @ 22kg
Triceps:
WG dips:
1x12 @ BW
4x8 @ BW+12kg
CGBP:
5x8 @ 60kg -fokus på excent.
Re: MMC's road to Olympia!
: 15. jan 2012, 14:51Ben, skuldre!
Ben:
Squat:
1x10 @ 60kg
1x8 @ 100kg
4x6 @ 120kg
Leg ext.:
4x6 @ ?
Leg curls:
4x10 @ ?
Leg press:
3x8 @ 200kg
Calf press:
3x12 @ 200kg
Skuldre:
Seated mili ss laterals:
3x8 @ 60kg ss 3x8 @ 8kg
Pecdeck:
3x8 @ 40kg
Ben:
Squat:
1x10 @ 60kg
1x8 @ 100kg
4x6 @ 120kg
Leg ext.:
4x6 @ ?
Leg curls:
4x10 @ ?
Leg press:
3x8 @ 200kg
Calf press:
3x12 @ 200kg
Skuldre:
Seated mili ss laterals:
3x8 @ 60kg ss 3x8 @ 8kg
Pecdeck:
3x8 @ 40kg
Re: MMC's road to Olympia!
: 16. jan 2012, 20:20Bryst, triceps!
Bryst:
BP:
1x12 @ 60kg
1x8 @ 100kg
1x6 @ 110kg
1x6 @ 120kg
3x5 @ 130kg
DB incl.:
4x10 @ 38kg
Cable fly:
1x8 @ 25kg
1x8 @ 27,5kg
1x8 @ 30kg
Triceps:
WG dips:
4x8 @ BW+12kg
CGBP:
1x10 @ 50kg -fokus på excent.
3x10 @ 60kg -fokus på excent.
"Dynamit":
3x8 @ 70kg
Bryst:
BP:
1x12 @ 60kg
1x8 @ 100kg
1x6 @ 110kg
1x6 @ 120kg
3x5 @ 130kg
DB incl.:
4x10 @ 38kg
Cable fly:
1x8 @ 25kg
1x8 @ 27,5kg
1x8 @ 30kg
Triceps:
WG dips:
4x8 @ BW+12kg
CGBP:
1x10 @ 50kg -fokus på excent.
3x10 @ 60kg -fokus på excent.
"Dynamit":
3x8 @ 70kg
Re: MMC's road to Olympia!
: 17. jan 2012, 13:12Ryg, biceps! - 13.januar
Ryg:
DL:
1x8 @ 60kg
1x6 @ 100kg
2x5 @ 140kg
2x4 @ 150kg
1x3 @ 160kg
Pullups:
3x6 @ BW
2x6 @ BW -eccent.
CGPD:
3x6 @ 90kg
DB rows:
4x8 @ 42kg
DB reversed fly:
3x12 @ 12kg
Biceps:
Cable curls:
1x8 @ 40kg
3x7 @ 40kg
Standing Hammers:
3x10 @ 20kg
Reversed:
3x10 @ 20kg
Ryg:
DL:
1x8 @ 60kg
1x6 @ 100kg
2x5 @ 140kg
2x4 @ 150kg
1x3 @ 160kg
Pullups:
3x6 @ BW
2x6 @ BW -eccent.
CGPD:
3x6 @ 90kg
DB rows:
4x8 @ 42kg
DB reversed fly:
3x12 @ 12kg
Biceps:
Cable curls:
1x8 @ 40kg
3x7 @ 40kg
Standing Hammers:
3x10 @ 20kg
Reversed:
3x10 @ 20kg
Re: MMC's road to Olympia!
: 17. jan 2012, 18:29Ryg, biceps!
Ryg:
DL:
1x8 @ 60kg
1x6 @ 100kg
1x5 @ 140kg
1x3 @ 160kg
2x3 @ 170kg
Pullups:
3x6 @ BW
2x6 @ BW -eccent.
Pulleys:
2x8 @ 60kg
2x8 @ 65kg
DB reversed fly:
3x12 @ 12kg
Biceps:
BB curls:
1x12 @ 40kg
1x8 @ 45kg
1x8 @ 50kg
Hammers:
4x10 @ 22kg
Reversed:
3x10 @ 20kg
Ryg:
DL:
1x8 @ 60kg
1x6 @ 100kg
1x5 @ 140kg
1x3 @ 160kg
2x3 @ 170kg
Pullups:
3x6 @ BW
2x6 @ BW -eccent.
Pulleys:
2x8 @ 60kg
2x8 @ 65kg
DB reversed fly:
3x12 @ 12kg
Biceps:
BB curls:
1x12 @ 40kg
1x8 @ 45kg
1x8 @ 50kg
Hammers:
4x10 @ 22kg
Reversed:
3x10 @ 20kg
Re: MMC's road to Olympia!
: 18. jan 2012, 18:59Ben, skuldre!
Ben:
BB Squat:
1x12 @ 60kg
1x8 @ 100kg
1x8 @ 110kg
3x6 @ 120kg
Smith Standing Leg Calf Raise:
1x12 @ 170kg
1x10 @ 190kg
4x8 @ 200kg
Leg ext.
4x10 @ 100kg
ss
Leg curls:
4x10 @ 85kg
Skuldre:
Seated mili:
3x8 @ 60kg
Cable laterals:
3x12 @ 7,5kg
Rotator
Ben:
BB Squat:
1x12 @ 60kg
1x8 @ 100kg
1x8 @ 110kg
3x6 @ 120kg
Smith Standing Leg Calf Raise:
1x12 @ 170kg
1x10 @ 190kg
4x8 @ 200kg
Leg ext.
4x10 @ 100kg
ss
Leg curls:
4x10 @ 85kg
Skuldre:
Seated mili:
3x8 @ 60kg
Cable laterals:
3x12 @ 7,5kg
Rotator
Re: MMC's road to Olympia!
: 19. jan 2012, 19:18Bryst, triceps!
Bryst:
BP:
1x10 @ 60kg
1x8 @ 100kg
2x6 @ 120kg
2x6 @ 125kg
1x6 @ 130kg
DB high incl.:
2x10 @ 38kg
2x10 @ 40kg
Cable fly:
3x8 @ 25kg
lidt kabel lol:
3x8 @ 12,5
Triceps:
Pushdowns:
1x8 @ 50kg
2x8 @ 55kg
Reversed 1 arm:
1x12 @ 12,5kg
2x10 @ 15kg
"Dynamit":
3x8 @ 70kg
Bryst:
BP:
1x10 @ 60kg
1x8 @ 100kg
2x6 @ 120kg
2x6 @ 125kg
1x6 @ 130kg
DB high incl.:
2x10 @ 38kg
2x10 @ 40kg
Cable fly:
3x8 @ 25kg
lidt kabel lol:
3x8 @ 12,5
Triceps:
Pushdowns:
1x8 @ 50kg
2x8 @ 55kg
Reversed 1 arm:
1x12 @ 12,5kg
2x10 @ 15kg
"Dynamit":
3x8 @ 70kg
Re: MMC's road to Olympia!
: 20. jan 2012, 20:44Ryg, biceps!
Ryg:
DL:
1x10 @ 60kg
1x8 @ 100kg
1x5 @ 140kg
1x4 @ 160kg
3x3 @ 170kg
UHPD:
1x8 @ 90kg
1x8 @ 95kg
2x8 @ 100kg
T-bar:
1x8 @ 60kg
2x8 @ 70kg
DB reversed fly:
3x12 @ 12kg
Biceps:
EZ-curls:
1x12 @ 40kg
6x6 @ 40kg
Hammers:
4x10 @ 22kg
Reversed:
3x10 @ 20kg
Ryg:
DL:
1x10 @ 60kg
1x8 @ 100kg
1x5 @ 140kg
1x4 @ 160kg
3x3 @ 170kg
UHPD:
1x8 @ 90kg
1x8 @ 95kg
2x8 @ 100kg
T-bar:
1x8 @ 60kg
2x8 @ 70kg
DB reversed fly:
3x12 @ 12kg
Biceps:
EZ-curls:
1x12 @ 40kg
6x6 @ 40kg
Hammers:
4x10 @ 22kg
Reversed:
3x10 @ 20kg
Re: MMC's road to Olympia!
: 21. jan 2012, 17:17Ben, skuldre!
Ben:
BB Squat:
1x12 @ 60kg
1x8 @ 100kg
1x8 @ 110kg
3x6 @ 120kg
1x4 @ 130kg
Smith Standing Leg Calf Raise:
1x12 @ 170kg
1x10 @ 190kg
4x8 @ 200kg
Leg ext.
4x10 @ 100kg
SLDL:
4x12 @ 60kg ~kramper (Y)
Skuldre:
DB skulder pres:
3x15 @ 22kg
DB laterals:
3x12 @ 16kg
10 mins cardio
Ben:
BB Squat:
1x12 @ 60kg
1x8 @ 100kg
1x8 @ 110kg
3x6 @ 120kg
1x4 @ 130kg
Smith Standing Leg Calf Raise:
1x12 @ 170kg
1x10 @ 190kg
4x8 @ 200kg
Leg ext.
4x10 @ 100kg
SLDL:
4x12 @ 60kg ~kramper (Y)
Skuldre:
DB skulder pres:
3x15 @ 22kg
DB laterals:
3x12 @ 16kg
10 mins cardio
Re: MMC's road to Olympia!
: 23. jan 2012, 18:15Bryst, triceps!
Bryst:
BP:
1x10x60kg
1x8x100kg
1x6x120kg
1x8x125kg
1x6x130kg
1x5x130kg
1x4x135kg
DB high incl.:
2x10x38kg
2x8x40kg
Cable fly:
1x8x25kg
1x8x27,5kg
2x8x30kg
Lever fly:
3x8x110kg
Triceps:
Skullcrushers:
3x8x45kg
Dips:
1x8xBW+16kg
1x8xBW+26kg
1x7xBW+26kg
1x12xBW
Bryst:
BP:
1x10x60kg
1x8x100kg
1x6x120kg
1x8x125kg
1x6x130kg
1x5x130kg
1x4x135kg
DB high incl.:
2x10x38kg
2x8x40kg
Cable fly:
1x8x25kg
1x8x27,5kg
2x8x30kg
Lever fly:
3x8x110kg
Triceps:
Skullcrushers:
3x8x45kg
Dips:
1x8xBW+16kg
1x8xBW+26kg
1x7xBW+26kg
1x12xBW
Re: MMC's road to Olympia!
: 24. jan 2012, 19:57Ryg, biceps!
Ryg:
DL:
1x10x60kg
1x8x100kg
2x5x140kg
2x5x150kg
1x3x160kg
Pullups:
3x6xBW
UHPD:
2x8x95kg
DB reversed fly:
1x12x12kg
2x12x14kg
BOR:
1x12x60kg
1x12x70kg
1x12x80kg
1x12x90kg
Biceps:
Cable 1 arm curls:
3x12x15kg
Hammers ss bb curls:
3x 1x6x26kg ss 1x6x35kg
Ryg:
DL:
1x10x60kg
1x8x100kg
2x5x140kg
2x5x150kg
1x3x160kg
Pullups:
3x6xBW
UHPD:
2x8x95kg
DB reversed fly:
1x12x12kg
2x12x14kg
BOR:
1x12x60kg
1x12x70kg
1x12x80kg
1x12x90kg
Biceps:
Cable 1 arm curls:
3x12x15kg
Hammers ss bb curls:
3x 1x6x26kg ss 1x6x35kg
Re: MMC's road to Olympia!
: 25. jan 2012, 19:34Ben, skuldre!
Ben:
BB Squat:
1x10x50kg
1x8x90kg
1x8x110kg
3x6x120kg
1x5x130kg
Seated calfpress:
1x15x200kg
2x12x200kg
1x8x200kg
Leg ext.
4x10x100kg
SLDL:
4x8x60kg
Skuldre:
Seated mili:
1x8x40kg
1x8x60kg
1x8x65kg
1x6x70kg
Cable laterals:
3x10x10kg
Rotator
Ben:
BB Squat:
1x10x50kg
1x8x90kg
1x8x110kg
3x6x120kg
1x5x130kg
Seated calfpress:
1x15x200kg
2x12x200kg
1x8x200kg
Leg ext.
4x10x100kg
SLDL:
4x8x60kg
Skuldre:
Seated mili:
1x8x40kg
1x8x60kg
1x8x65kg
1x6x70kg
Cable laterals:
3x10x10kg
Rotator
Re: MMC's road to Olympia!
: 26. jan 2012, 19:29Bryst, triceps!
Bryst:
Smith bp:
1x12x50kg
1x8x110kg
3x6x120kg
1x6x125kg
Smith incl.:
2x6x90kg
2x6x100kg
Cable fly:
1x8x25kg
1x8x27,5kg
1x8x30kg
Triceps:
db Ext.
3x12x14kg
Pushdowns:
3x8x50kg
Reversed 1 arm:
3x12x12,5kg
Bryst:
Smith bp:
1x12x50kg
1x8x110kg
3x6x120kg
1x6x125kg
Smith incl.:
2x6x90kg
2x6x100kg
Cable fly:
1x8x25kg
1x8x27,5kg
1x8x30kg
Triceps:
db Ext.
3x12x14kg
Pushdowns:
3x8x50kg
Reversed 1 arm:
3x12x12,5kg
Re: MMC's road to Olympia!
: 29. jan 2012, 22:2828.1.12
Ryg, biceps!
Ryg:
DL:
1x8x60kg
1x8x100kg
1x5x140kg
1x4x160kg
1x3x170kg
1x2x180kg
SGPD:
4x8x100
DB row:
3x8x42kg
Biceps:
DB curls:
3x8x24kg
Hammers:
3x8x22kg
1 arm cc:
1x8x15kg
2x8x17,5kg
Ryg, biceps!
Ryg:
DL:
1x8x60kg
1x8x100kg
1x5x140kg
1x4x160kg
1x3x170kg
1x2x180kg
SGPD:
4x8x100
DB row:
3x8x42kg
Biceps:
DB curls:
3x8x24kg
Hammers:
3x8x22kg
1 arm cc:
1x8x15kg
2x8x17,5kg
Re: MMC's road to Olympia!
: 29. jan 2012, 22:31Ben, skuldre!
Ben:
BB Squat:
1x12x60kg
1x8x100kg
2x6x120kg
2x6x125kg
1x5x130kg
2x10x100kg
SLDL:
3x8x70kg
Leg ext.
4x10x100kg
Seated calfpress:
3x15x200kg
Skuldre:
Seated mili:
1x8x40kg
3x8x60kg
Seated db laterals:
3x12x16kg
Ben:
BB Squat:
1x12x60kg
1x8x100kg
2x6x120kg
2x6x125kg
1x5x130kg
2x10x100kg
SLDL:
3x8x70kg
Leg ext.
4x10x100kg
Seated calfpress:
3x15x200kg
Skuldre:
Seated mili:
1x8x40kg
3x8x60kg
Seated db laterals:
3x12x16kg
Re: MMC's road to Olympia!
: 31. jan 2012, 15:4630-01-12
Bryst, triceps!
Bryst:
Smith bp:
1x8x50kg
1x8x90kg
1x8x110kg
3x6x120kg
1x6x125kg
BB incl.:
4x6x100kg
Cable fly:
3x12x25kg
Triceps:
Dips:
12xBW+20kg
3x8xBW+30kg
CGBP:
1x12x60kg
2x12x70kg
1x10x75kg
"Dyna":
3x8x70kg
Bryst, triceps!
Bryst:
Smith bp:
1x8x50kg
1x8x90kg
1x8x110kg
3x6x120kg
1x6x125kg
BB incl.:
4x6x100kg
Cable fly:
3x12x25kg
Triceps:
Dips:
12xBW+20kg
3x8xBW+30kg
CGBP:
1x12x60kg
2x12x70kg
1x10x75kg
"Dyna":
3x8x70kg
Re: MMC's road to Olympia!
: 31. jan 2012, 19:24Ryg, biceps!
Ryg:
DL:
1x8x60kg
1x8x100kg
1x5x140kg
4x3x160kg
SGPD:
3x8x100
Reversed fly:
3x12x12kg
Pulley:
2x8x65kg
1x8x70kg
Biceps:
Chinups:
1x8xBW
1x7xBW
1x6xBW
EZ-curls - ecc:
3x8x40kg
Reb curls:
1x8x30kg
1x8x32,5kg
1x8x35kg
Ryg:
DL:
1x8x60kg
1x8x100kg
1x5x140kg
4x3x160kg
SGPD:
3x8x100
Reversed fly:
3x12x12kg
Pulley:
2x8x65kg
1x8x70kg
Biceps:
Chinups:
1x8xBW
1x7xBW
1x6xBW
EZ-curls - ecc:
3x8x40kg
Reb curls:
1x8x30kg
1x8x32,5kg
1x8x35kg
Re: MMC's road to Olympia!
: 1. feb 2012, 22:22Ben, skuldre!
Ben:
BB Squat:
1x12x60kg
1x8x100kg
2x6x120kg
2x6x125kg
1x5x130kg
2x10x100kg
SLDL:
4x10x60kg
Calf-raises:
1x12x170kg
1x10x190kg
4x8x200kg
Leg ext.
4x10x100kg
Seated calfpress:
3x15x200kg
Skuldre:
Seated db press:
3x15x22kg
Seated db laterals:
3x12x16kg
Ben:
BB Squat:
1x12x60kg
1x8x100kg
2x6x120kg
2x6x125kg
1x5x130kg
2x10x100kg
SLDL:
4x10x60kg
Calf-raises:
1x12x170kg
1x10x190kg
4x8x200kg
Leg ext.
4x10x100kg
Seated calfpress:
3x15x200kg
Skuldre:
Seated db press:
3x15x22kg
Seated db laterals:
3x12x16kg
Re: MMC's road to Olympia!
: 2. feb 2012, 19:35Bryst, triceps!
Bryst:
BP:
1x12x60kg
1x8x100kg
2x8x120kg
2x6x125kg
1x3x130kg
DB incl.:
4x8x40kg
Cable fly:
3x12x25kg
Triceps:
Dips:
1x8xBW+30kg
1x7xBW+30kg
1x6xBW+30kg
Ext:
1x8x35kg
2x8x40kg
Reversed 1arm:
3x8x15kg
Bryst:
BP:
1x12x60kg
1x8x100kg
2x8x120kg
2x6x125kg
1x3x130kg
DB incl.:
4x8x40kg
Cable fly:
3x12x25kg
Triceps:
Dips:
1x8xBW+30kg
1x7xBW+30kg
1x6xBW+30kg
Ext:
1x8x35kg
2x8x40kg
Reversed 1arm:
3x8x15kg
Re: MMC's road to Olympia!
: 3. feb 2012, 20:04Ryg, biceps!
Ryg:
DL:
1x8x60kg
1x8x100kg
1x6x140kg
1x5x150kg
1x3x160kg
3x1x180kg
SGPD:
3x8x100
Behind neck:
2x8x90kg
Pulley:
3x8x65kg
Lever upper back:
3x12x65kg
Biceps:
Cable curls -hammer grip:
1x8x35kg
1x8x37,5kg
1x8x40kg
Preacher:
1x12x16kg
1x10x16kg
1x8x16kg
Reversed:
3x12x25kg
Ryg:
DL:
1x8x60kg
1x8x100kg
1x6x140kg
1x5x150kg
1x3x160kg
3x1x180kg
SGPD:
3x8x100
Behind neck:
2x8x90kg
Pulley:
3x8x65kg
Lever upper back:
3x12x65kg
Biceps:
Cable curls -hammer grip:
1x8x35kg
1x8x37,5kg
1x8x40kg
Preacher:
1x12x16kg
1x10x16kg
1x8x16kg
Reversed:
3x12x25kg
Re: MMC's road to Olympia!
: 6. feb 2012, 18:4705-02-2012
Ben, skuldre!
Ben:
BB Squat:
1x12x60kg
1x8x100kg
1x6x120kg
5x5x130kg
2x8x110kg
SLDL:
3x8x70kg
Calf-raises:
1x12x170kg
1x10x190kg
4x8x210kg
Leg ext.
4x10x100kg
Seated calfpress:
3x15x200kg
Leg curls:
3x12x80kg
Skuldre:
Seated mili:
3x8x60kg
Seated db front raise:
3x12x6kg
Db laterals:
3x12x16kg
Cable rear delt:
3x8x5kg
Mave
Ben, skuldre!
Ben:
BB Squat:
1x12x60kg
1x8x100kg
1x6x120kg
5x5x130kg
2x8x110kg
SLDL:
3x8x70kg
Calf-raises:
1x12x170kg
1x10x190kg
4x8x210kg
Leg ext.
4x10x100kg
Seated calfpress:
3x15x200kg
Leg curls:
3x12x80kg
Skuldre:
Seated mili:
3x8x60kg
Seated db front raise:
3x12x6kg
Db laterals:
3x12x16kg
Cable rear delt:
3x8x5kg
Mave
Re: MMC's road to Olympia!
: 6. feb 2012, 18:49Bryst, triceps!
Bryst:
BP:
1x12x60kg
1x8x100kg
5x6x120kg
BB incl.:
5x5x100kg
Db incl. fly:
4x10x22kg
Triceps:
Pushdowns:
3x8x50kg
Reb ext:
3x8x40kg
Reversed 1arm:
3x8x15kg
Bryst:
BP:
1x12x60kg
1x8x100kg
5x6x120kg
BB incl.:
5x5x100kg
Db incl. fly:
4x10x22kg
Triceps:
Pushdowns:
3x8x50kg
Reb ext:
3x8x40kg
Reversed 1arm:
3x8x15kg
Re: MMC's road to Olympia!
: 7. feb 2012, 20:06Ryg, biceps!
Ryg:
DL:
1x12x60kg
1x8x100kg
1x5x140kg
1x3x160kg
1x2x170kg
3x1x180kg
1x1x185kg
Pulley:
2x8x65kg
2x8x70kg
2x6x75kg
2x10x60kg
Reversed fly:
3x12x14kg
Biceps:
DB curls:
3x8x24kg
Hammer curls:
3x8x22kg
Conc. curls:
3x6x16kg
Ryg:
DL:
1x12x60kg
1x8x100kg
1x5x140kg
1x3x160kg
1x2x170kg
3x1x180kg
1x1x185kg
Pulley:
2x8x65kg
2x8x70kg
2x6x75kg
2x10x60kg
Reversed fly:
3x12x14kg
Biceps:
DB curls:
3x8x24kg
Hammer curls:
3x8x22kg
Conc. curls:
3x6x16kg
Re: MMC's road to Olympia!
: 8. feb 2012, 19:30Ben, skuldre!
Ben:
BB Squat:
1x12x60kg
1x8x100kg
1x6x120kg
5x5x130kg
2x8x110kg
SLDL:
3x8x70kg
Leg ext.
4x10x100kg
Leg curls:
3x10x80kg
Seated calfpress:
3x15x200kg
Skuldre:
Seated mili:
3x8x60kg
Seated db laterals:
3x12x16kg
Cable rear delt:
1x12x5kg
2x12x7,5kg
Ben:
BB Squat:
1x12x60kg
1x8x100kg
1x6x120kg
5x5x130kg
2x8x110kg
SLDL:
3x8x70kg
Leg ext.
4x10x100kg
Leg curls:
3x10x80kg
Seated calfpress:
3x15x200kg
Skuldre:
Seated mili:
3x8x60kg
Seated db laterals:
3x12x16kg
Cable rear delt:
1x12x5kg
2x12x7,5kg
Re: MMC's road to Olympia!
: 9. feb 2012, 18:39Bryst, triceps!
Bryst:
BP:
1x12x60kg
1x8x100kg
2x6x120kg
2x6x122,5kg
1x5x130kg
BB incl.:
5x5x100kg
Db incl. fly:
4x12x24kg
Triceps:
Dips:
1x11xBW+20kg
2x8xBW+20kg
2x6xBW+20kg
CGBP:
2x12x60kg
2x8x70kg
Reversed 1arm:
3x10x15kg
Mave
Bryst:
BP:
1x12x60kg
1x8x100kg
2x6x120kg
2x6x122,5kg
1x5x130kg
BB incl.:
5x5x100kg
Db incl. fly:
4x12x24kg
Triceps:
Dips:
1x11xBW+20kg
2x8xBW+20kg
2x6xBW+20kg
CGBP:
2x12x60kg
2x8x70kg
Reversed 1arm:
3x10x15kg
Mave
Re: MMC's road to Olympia!
: 10. feb 2012, 17:43Ryg, biceps!
Ryg:
DL:
1x12x60kg
1x8x100kg
1x5x140kg
1x3x160kg
1x2x170kg
2x1x180kg
2x1x185kg
Pullups:
4x6xBW
BOR:
1x12x80kg
1x12x90kg
2x8x100kg
Noget BB sving-halløj?:
3x8x20kg
Biceps:
Reb curls:
1x12x35kg
1x10x37,5kg
1x8x40kg
Preacher curls:
2x8x16kg
2x8x14kg
Ryg:
DL:
1x12x60kg
1x8x100kg
1x5x140kg
1x3x160kg
1x2x170kg
2x1x180kg
2x1x185kg
Pullups:
4x6xBW
BOR:
1x12x80kg
1x12x90kg
2x8x100kg
Noget BB sving-halløj?:
3x8x20kg
Biceps:
Reb curls:
1x12x35kg
1x10x37,5kg
1x8x40kg
Preacher curls:
2x8x16kg
2x8x14kg
Re: MMC's road to Olympia!
: 11. feb 2012, 15:46Ben, mave!
10 mins mave
Ben:
Leg press:
5x12x200kg
Calfpress:
3x15x200kg
Leg curls:
3x12x80kg
Leg ext.:
3x10x100kg
40mins low past cardio
10 mins mave
Ben:
Leg press:
5x12x200kg
Calfpress:
3x15x200kg
Leg curls:
3x12x80kg
Leg ext.:
3x10x100kg
40mins low past cardio
Re: MMC's road to Olympia!
: 15. feb 2012, 16:07Bryst, triceps!
13-02-2012
10mins mave
Bryst:
BP:
1x12x60
1x8x100
2x6x120
1x6x125
1x5x130
DB incl.:
4x8x42
c. fly:
3x12x24
Triceps:
Pushdowns:
2x8x50
1x8x55
Dyna:
3x8x70kg
Reversed 1arm:
3x10x15kg
13-02-2012
10mins mave
Bryst:
BP:
1x12x60
1x8x100
2x6x120
1x6x125
1x5x130
DB incl.:
4x8x42
c. fly:
3x12x24
Triceps:
Pushdowns:
2x8x50
1x8x55
Dyna:
3x8x70kg
Reversed 1arm:
3x10x15kg