Side 6 af 48
Re: MMC's road to Olympia!
:
15. feb 2012, 16:12af MChristensen
Ryg, biceps!
14-02-2012
Ryg:
UHPD:
1x8x80
3x8x90
2x8x85
2x8x80
Reversed fly:
3x12x14
Full contact twists:
1x8x10
2x8x15
c. one arm row:
1x8x20
1x8x25
1x8x30
Biceps:
BB curls - dropset til failure
40-35-30-25-20
Re: MMC's road to Olympia!
:
15. feb 2012, 16:14af MChristensen
Ben, skuldre!
Ben:
BB Squat:
1x12x60
1x8x100
1x6x120
3x5x130
1x4,5x130
Leg ext.
4x10x100
Leg curls:
4x12x80
Calf raise:
4x15x130
Skuldre:
Standing mili:
1x12xstang
1x8x40
3x8x50
Seated db laterals:
3x12x16kg
Cable rear delt:
3x12x7,5kg
Re: MMC's road to Olympia!
:
16. feb 2012, 19:03af MChristensen
Bryst, triceps!
Bryst:
BP:
1x12x60
1x8x100
3x8x120
DB incl.:
4x8x42
Lever fly:
3x8x110
Triceps:
Incl cgbp:
1x12x50
1x12x60
1x12x70
WG dips:
3x12xBW
Skullcrushers:
3x8x40kg
Re: MMC's road to Olympia!
:
17. feb 2012, 20:46af MChristensen
Ryg, biceps!
Ryg:
DL:
1x8x60
1x8x100
1x6x120
1x5x140
1x3x160
1x2x170
3x1x180
UHPD:
2x8x90
2x8x95
1x8x105
Reversed fly:
3x12x14
c. one arm row:
1x8x30
2x8x35
Biceps:
Reb curls.
1x8x35
1x8x40
1x8x45
c. curls:
3x8x20
Re: MMC's road to Olympia!
:
18. feb 2012, 20:52af MChristensen
Ben, skuldre!
Ben:
Front squat:
1x12x60
1x8x80
4x5x90
Calf raises:
1x12x130
1x12x170
1x10x190
2x8x200
2x8x210
Leg ext.
4x10x100
Leg curls:
4x8x90
Calfpress:
3x15x200
Skuldre:
Seated mili:
1x12x40
3x8x60
1x5x65
Seated db laterals:
3x12x16kg
Cable rear delt:
3x12x7,5kg
Rotator
Mave
Re: MMC's road to Olympia!
:
20. feb 2012, 19:49af MChristensen
Bryst, triceps!
Bryst:
BP:
1x12x60
1x8x100
1x8x120
1x6x125
1x5x130
1x5x135
1x3x140
1x2x145
DB incl.:
4x10x40
DB incl. fly:
3x12x22
Cable fly:
3x12x25
Triceps:
WG dips:
3x12xBW
Pushdowns:
1x8x45
2x8x50
Reversed 1 arm:
3x10x15
Re: MMC's road to Olympia!
:
21. feb 2012, 22:17af MChristensen
Ryg, biceps!
Ryg:
UHPD:
1x80
3x8x100
Vbar PD:
5x8x80
Hyperext.:
3x12xBW+20
c. one arm row:
5x8x30
Reversed fly:
3x10x16
Biceps:
BB curls. dropset
50-45-40-35-30-25
Reb curls:
3x8x35
Nakke:
DB shrugs:
3x12x42
Re: MMC's road to Olympia!
:
22. feb 2012, 16:43af MChristensen
Ben, skuldre!
Startede ud med til knæ-bøvl
Ben:
Front squat:
1x12x60
1x8x80
Squat:
1x8x100
1x8x110
4x6x120
1x3x130
Calf raises:
1x12x130
1x12x170
1x10x190
4x8x200
Leg ext.
4x10x100
Leg curls:
4x8x85
Calfpress ss legpress:
3x15/8x200
Skuldre:
Seated mili:
1x12xbar
1x8x40
3x8x60
Standing db laterals:
3x12x14kg
Cable rear delt:
3x8x10kg
Re: MMC's road to Olympia!
:
23. feb 2012, 18:13af MChristensen
Bryst, triceps!
Bryst:
BB incl. press:
1x12x60
1x8x80
1x8x90
2x8x100
2x6x105
2x5x110
1x12x80
1x10x80
BP:
3x8x100
Cable fly:
3x10x25
Triceps:
Pushdowns:
3x8x50
Dips:
5x8xBW
Pushups:
3x12
Re: MMC's road to Olympia!
:
26. feb 2012, 14:29af MChristensen
Ryg, biceps!
24-02-2012
Ryg:
DL:
1x12x60
1x8x100
1x6x140
1x4x150
1x3x160
1x2x170
3x1x180
UHPD:
2x8x100
2x6x105
Pulley:
1x8x60
3x8x70
Facepulls:
1x8x40
2x8x45
Biceps:
Preacer:
3x8x16
Hammer curls:
3x12x20
Re: MMC's road to Olympia!
:
27. feb 2012, 20:21af MChristensen
Bryst, triceps!
Bryst:
BP:
1x12x60
1x8x100
3x8x120
BB incl:
4x6x100
Cable fly:
3x12x25
Triceps:
CGBP:
1x12x70
1x8x80
1x8x90
DB ext.:
1x12x14
2x12x16
Pushdowns:
3x8x50
Reversed 1 arm:
3x12x15
Re: MMC's road to Olympia!
:
28. feb 2012, 15:37af MChristensen
Ryg, biceps!5mins roning
Ryg:Pullups:
3x8xBW
3x6xBW
1x5xBW
Rack Pulls i smith:
1x8x50
1x8x90
1x8x130
2x6x160
DB rows:
4x12x42
Pulley:
2x12x60
1x10x60
Biceps:Incl. db krøller:
3x8x20
Preacer:
3x8x14
Reversed ez:
3x8x30
Re: MMC's road to Olympia!
:
29. feb 2012, 18:08af MChristensen
Ben, skuldre!
Startede ud med 10 mins opvarmning
Ben:
Squat:
1x12x60
5x8x100
2x8x110
Calf raises:
1x12x130
1x12x170
1x10x190
4x8x200
Leg ext.
4x10x100
Calfpress:
3x15x200
Leg curls:
3x8x95
2x10x80
Skuldre:
Seated mili:
1x8x40
3x8x60
c. laterals:
3x12x5
2x10x7,5
Facepulls:
3x10x35kg
Re: MMC's road to Olympia!
:
1. mar 2012, 14:35af MChristensen
Bryst, triceps!
Bryst:
BB incl. press:
1x12x60
1x8x80
1x8x90
4x7x100
Incl. fly press:
3x12x30
DB incl.. fly:
5x12x22
Triceps:
Decl. CGBP:
1x12x50
1x8x70
2x8x80
2x7x90
Dips:
1x12xBW+12
1x10xBW+12
1x9xBW+12
1x8xBW+12
1x12xBW
Reversed 1 arm:
3x12x12,5
Re: MMC's road to Olympia!
:
2. mar 2012, 16:40af markn
Så fandt jeg endeligt din Log
der er gang i dig, dit kæmpe monster !!
Re: MMC's road to Olympia!
:
2. mar 2012, 18:35af MChristensen
markn skrev:Så fandt jeg endeligt din Log
der er gang i dig, dit kæmpe monster !!
Lige over!
Bliver godt at få logget dagens træning, men først - AFTENSMAD
Hvad ender det med du skal have? Du nævnte noget med flødesovs
Re: MMC's road to Olympia!
:
2. mar 2012, 19:06af markn
MChristensen skrev:markn skrev:Så fandt jeg endeligt din Log
der er gang i dig, dit kæmpe monster !!
Lige over!
Bliver godt at få logget dagens træning, men først - AFTENSMAD
Hvad ender det med du skal have? Du nævnte noget med flødesovs
Fik oksekød, grovpasta og løg, med bechamelsovs henover, også et smu i ovnen.. det kanon:D
Re: MMC's road to Olympia!
:
2. mar 2012, 19:57af MChristensen
Ryg, biceps!
Ryg:
Pullups:
4x6xBW
1x5xBW
Rackpulls:
1x8x60
1x8x80
1x8x130
1x8x140
1x6x160
1x8x140
DB rows:
4x12x42
V-bar pulldowns:
3x10x80
Noget øvre ryg:
1x12x20
1x12x25
1x12x30
Biceps:
Preacher:
3x8x16
DB curls:
3x15x14
Re: MMC's road to Olympia!
:
3. mar 2012, 15:11af MChristensen
Ben, skuldre!
Ben:
Legpress:
1x8x100
5x12x200
Calf raises:
1x15x130
1x12x170
1x10x190
4x8x200
Leg extensions:
2x12x100
2x10x100
Calfpress:
3x15x200
Leg curls:
3x8x95
1x8x85
Seated calf raise:
1x12x70
3x12x110
Skuldre:
Seated mili:
1x8x40
4x8x60
Cable laterals:
3x12x5
1x8x7,5
1x8x10
Reversed fly:
3x8x6
Mave:
10 mins combo!
Re: MMC's road to Olympia!
:
5. mar 2012, 16:18af MChristensen
BACK TO BASICS - ROUND 2Uge1, mandag, rotation A:BP:
1x12x60
1x8x100
2x10x110
2x8x110
DB incl.
3x12x36
1x11x36
Pushpress:
3x10x36
1x9x36
DB laterals:
4x12x14
Skullcrushers:
3x12x40
1x10x40
Cable crunches:
4x12x50
10 mins cardio
Alt i alt, kanon træning! Ser virkelig frem til dette program. Elsker at der er 6 træningspas og FRI søndag
Re: MMC's road to Olympia!
:
6. mar 2012, 15:32af MChristensen
BACK TO BASICS - ROUND 2
Uge1, tirsdag, rotation A:Squat:
1x8x60
4x10x100
Rumænsk DL:
1x10x60
3x10x70
BOR: Følte der var meget mere kraft, men lænden syrede simpelthen til
1x12x60
3x10x60
Pullups: Helt vanvittigt hårde..
1x6 +2 excentriske
1x4 +4 excentriske
2x5 +3 excentriske
EZ-curls:
4x12x40
Standing Calfraises:
1x12x130
4x12x170
15mins CARDIO
Re: MMC's road to Olympia!
:
7. mar 2012, 18:20af MChristensen
BACK TO BASICS - ROUND 2
Uge1, onsdag, rotation B:
Incl. BP:
1x12x40
1x10x60
4x8x100
Decl. BP:
2x12x100
2x10x100
Standing mili:
1x12x40
4x8x50
DB rear laterals:
4x12x6
Pushdowns:
1x10x50
1x12x45
2x10x45
Cable Crunch:
4x12x50
15 mins CARDIO
Re: MMC's road to Olympia!
:
8. mar 2012, 16:30af MChristensen
BACK TO BASICS - ROUND 2
Uge1, torsdag, rotation B:
DL:
1x8x60
1x8x100
1x8x140
3x8x120
Benpres:
4x12x200
DB rows:
4x12x42
WG Pulldowns:
1x10x80
1x10x70
2x10x65
Preacher curls:
4x10x14
Seated Calf raise:
1x12x90
4x12x110
15 mins CARDIO
Re: MMC's road to Olympia!
:
9. mar 2012, 15:45af MChristensen
BACK TO BASICS - ROUND 2
Uge1, fredag, rotation C:
Decl. BP:
1x12x50
1x8x70
1x8x90
1x10x100
3x10x110
1x9x110
DB BP:
2x12x38
2x10x38
Seated DB skulderpres:
4x10x26
DB lean-away laterals:
4x10x6
OH triceps extensions:
4x12x30
Mave COMBO
Re: MMC's road to Olympia!
:
10. mar 2012, 13:34af MChristensen
BACK TO BASICS - ROUND 2
Uge1, lørdag, rotation C:
Front squat:
1x12x60
4x8x80
Rack pulls:
4x8x130
Pulleys:
4x12x60
Chinups:
1x8xBW
4x6xBW
DB curls:
2x12x18
2x10x18
Calf raises:
4x15x200
Re: MMC's road to Olympia!
:
12. mar 2012, 15:22af MChristensen
BACK TO BASICS - ROUND 2
Uge2, mandag, rotation A:
BP:
1x12x40
1x12x60
1x5x100
1x3x110
4x6x120
DB incl:
4x8x40
Pushpres:
1x8x40
2x8x50
1x8x55
1x8x60
DB laterals:
4x8x16
Dips:
2x10xBW+20
2x9xBW+20
Skullcrushers:
1x10x40
2x10x50
1x8x60
Cable crunches:
4x12x55
20mins CARDIO
Re: MMC's road to Olympia!
:
13. mar 2012, 17:21af MChristensen
BACK TO BASICS - ROUND 2
Uge2, tirsdag, rotation A:
Squat:
1x12x60
1x6x100
4x8x110
Rumænsk DL:
1x8x70
3x8x80
Pullups:
1x8xbw
1x7xbw
2x6xbw
1x5xbw
BOR:
1x12x60
1x12x80
1x12x90
3x8x100
1x8x60
EZ-curls:
4x10x45
Calf raises:
1x12x170
1x10x190
4x8x200
15 mins CARDIO!
Re: MMC's road to Olympia!
:
14. mar 2012, 15:47af MChristensen
BACK TO BASICS - ROUND 2
Uge2, onsdag, rotation B:
Incl. BP:
1x12x60
1x5x90
1x6x100
4x6x105
DB decl.:
1x15x24
3x15x30
Standing mili:
1x8x40
2x8x55
2x6x55
DB rear laterals:
4x8x6
CGBP:
1x8x60
3x8x80
Pushdowns:
4x10x40
Evil wheels:
4x8
Re: MMC's road to Olympia!
:
15. mar 2012, 16:33af MChristensen
BACK TO BASICS - ROUND 2
Uge2, torsdag, rotation B:
DL:
1x8x60
1x6x100
4x6x130
Benpres:
4x12x200
WG Pulldowns:
4x10x80
DB rows:
4x12x42
Preacher curls:
4x8x16
Seated Calf raise:
1x12x110
3x12x130
Re: MMC's road to Olympia!
:
16. mar 2012, 13:19af MChristensen
BACK TO BASICS - ROUND 2
Uge2, fredag, rotation C:
Decl. BP:
1x8x50
1x5x90
1x8x110
4x8x120
DB BP:
4x8x42
Seated DB skulderpres:
4x8x30
DB lean-away laterals:
4x8x8
OH triceps extensions:
4x10x34
Mavse