Side 2 af 48
Re: MMCs log
:
8. sep 2011, 21:38
af MChristensen
Ryg, nakke, biceps!Super fed træning i dag! Meget tiltrængt efter bl.a. sygdom, overlevelseskursus, mtb-ture osv!
Ryg:BB Deadlift:
1x12 @ 60kg
1x8 @ 140kg
1x8 @ 150kg
1x6 @ 160kg
1x4 @ 170kg
Pulldowns:
1x8 @ 90kg
1x8 @ 95kg
Parallel Grip Pulldowns behind neck:
1x6 @ 100kg
1x6 @ 100kg
Mod. db chest supported rows:
1x12 @ 20kg
1x12 @ 22kg
1x12 @ 24kg
DB BO Row:
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
Nakke:BB shrugs:
1x8 @ 110kg
1x8 @ 120kg
1x8 @ 125kg
1x8 @ 130kg
DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg
Biceps:EZ-curls:
1x8 @ 50kg
1x8 @ 55kg
1x6 @ 60kg
1x6 @ 60kg
DB Hammercurls:
1x6 @ 26kg
1x6 @ 26kg
1x6 @ 28kg
1x6 @ 28kg
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2t20mins
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Re: MMCs log
:
9. sep 2011, 20:29
af MChristensen
Bryst, triceps!Low, low energy.
Bryst:BB BP:
1x12 @ 60kg
1x8 @ 100kg
1x8 @ 110kg
1x6 @ 120kg
1x6 @ 120kg
BB Incline press:
1x6 @ 90kg
1x6 @ 90kg
1x6 @ 95kg
Smith Decline press:
1x8 @ 110kg
1x8 @ 110kg
1x8 @ 110kg
db Lying Fly:
1x8 @ 22kg
1x8 @ 22kg
1x8 @ 22kg
Triceps:French press:
1x6 @ 60kg
1x6 @ 60kg
1x6 @ 60kg
Dips:
1x12 @ BW
1x12 @ BW
1x12 @ BW
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2timer
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Re: MMCs log
:
10. sep 2011, 15:38
af MChristensen
Ben, skuldre, nakke!Semi træning, ikke noget at råbe hurra for.
Ben:BB Squat:
1x12 @ 60
1x8 @ 80kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
Smith Standing Leg Calf Raise:
1x8 @ 170kg
1x8 @ 190kg
1x6 @ 200kg
1x6 @ 200kg
Lever Seated Leg Curl:
1x8 @ 80kg
1x8 @ 85kg
1x8 @ 85kg
Lever Leg Extension:
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
Superset:
Lever Seated Calf Press/Sled Seated Leg Press:
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg
Skulder:Seated military press:
1x8 @ 50kg
1x8 @ 55kg
1x8 @ 60kg
Standing Facepulls:
1x8 @ 30kg
1x8 @ 32,5kg
1x8 @ 32,5kg
DB Alternating Front Raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg
DB Lateral Raise:
1x8 @ 14kg
1x8 @ 14kg
1x6 @ 16kg
1x6 @ 16kg
Mave:Modificeret Lying Leg-Hip Raise:
1x12 @ BW
1x12 @ BW
1x12 @ BW
Cable Standing o.h. Crunch:
1x12 @ 50kg
1x12 @ 55kg
1x12 @ 60kg
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2t45min
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Re: MMCs log
:
11. sep 2011, 15:33
af MChristensen
Ryg, nakke, biceps!
Ganske fint, fokuserede meget på vingerne i dag.
Ryg:
Pullups:
1x8 @ BW
1x8 @ BW
1x8 @ BW
DB BO Row:
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
Mod. bb chest supported rows:
1x12 @ 50kg
1x10 @ 60kg
1x8 @ 70kg
1x6 @ 80kg
1x6 @ 80kg
Hyperextensions:
1x12 @ BW+20kg
1x12 @ BW+20kg
1x12 @ BW+20kg
Parallel Grip Pulldowns behind neck:
1x12 @ 50kg
1x8 @ 90kg
1x8 @ 90kg
1x8 @ 90kg
Nakke:
BB shrugs:
1x8 @ 110kg
1x8 @ 120kg
1x8 @ 130kg
1x8 @ 130kg
DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg
Biceps:
EZ-curls:
1x8 @ 50kg
1x8 @ 55kg
1x4 @ 60kg
1x4 @ 60kg
Preacher curls med hammergrip:
1x8 @ 16kg
1x6 @ 16kg
1x6 @ 16kg
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2t10mins
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Re: MMCs log
:
12. sep 2011, 19:17
af MChristensen
Bryst, triceps!Træningen startede ud fint, men min albue begyndte at "stråle", en slags permanent smerte
-cant be good
Bryst:BB BP:
1x12 @ 60kg
1x8 @ 100kg
1x8 @ 110kg
1x5 @ 120kg
1x5 @ 120kg
DB Incline press:
1x8 @ 34kg
1x8 @ 36kg
1x8 @ 42kg
1x8 @ 42kg
Cable Standing Fly:
1x8 @ 27,5kg
1x8 @ 30kg
1x8 @ 30kg
Smith Decline press:
1x6 @ 110kg
1x6 @ 110kg
1x6 @ 110kg
Triceps:BB Close Grip BP:
1x8 @ 70kg
1x8 @ 70kg
1x8 @ 70kg
French press:
1x8 @ 50kg
1x8 @ 50kg
1x8 @ 50kg
Cable BO Extensions:
1x8 @ 30kg
1x8 @ 35kg
1x8 @ 40kg
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2timer
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Re: MMCs log
:
14. sep 2011, 17:29
af MChristensen
Ben, skuldre, mave!
C00l træning, fik bl.a. øget i mili
Ben:
BB Squat:
1x12 @ 60
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
Smith Standing Leg Calf Raise:
1x12 @ 130kg
1x15 @ 130kg
1x15 @ 130kg
1x15 @ 130kg
Lever Seated Leg Curl:
1x8 @ 80kg
1x8 @ 85kg
1x8 @ 90kg
Lever Leg Extension:
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
Skulder:
Seated military press:
1x8 @ 55kg
1x8 @ 60kg
1x6 @ 70kg
1x6 @ 70kg
DB Alternating Front Raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg
DB Lateral Raise:
1x8 @ 14kg
1x8 @ 14kg
1x6 @ 16kg
1x6 @ 16kg
Standing Facepulls:
1x8 @ 30kg
1x8 @ 32,5kg
1x8 @ 32,5kg
Mave:
Cable Kneeling Crunch:
1x12 @ 50kg
1x12 @ 50kg
1x12 @ 50kg
1x12 @ 50kg
Modificeret Lying Leg-Hip Raise:
1x12 @ BW
1x12 @ BW
1x12 @ BW
Twisting Crunches:
1x12 @ BW
1x12 @ BW
1x12 @ BW
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2t
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Re: MMCs log
:
15. sep 2011, 17:13
af MChristensen
Ryg, biceps!
Ryg:
Cambered Bar Lying Row-ish:
1x8 @ 60kg
1x8 @ 70kg
1x6 @ 80kg
1x6 @ 80kg
DB BO Row:
1x10 @ 42kg
1x10 @ 42kg
1x10 @ 42kg
1x10 @ 42kg
Parallel Grip Pulldowns:
1x8 @ 100kg
1x8 @ 100kg
1x6 @ 100kg
1x6 @ 100kg
T-bar rows:
1x8 @ 60kg
1x8 @ 60kg
1x6 @ 80kg
1x6 @ 80kg
Biceps:
Seated EZ-curls:
1x18 @ 40kg
1x18 @ 40kg
1x18 @ 40kg
Chinups
1x6 @ BW
1x6 @ BW
1x6 @ BW
Preacher curls med hammergrip:
1x8 @ 16kg
1x8 @ 16kg
1x8 @ 16kg
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1t45mins
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Re: MMCs log
:
16. sep 2011, 17:40
af MChristensen
Bryst, triceps!
Varierede lidt i øvelsesvalget, for at skåne albue(rne).
Bryst:
BB BP:
1x12 @ 60kg
1x8 @ 100kg
1x8 @ 115kg
1x6 @ 120kg
1x6 @ 120kg
1x8 @ 100kg
1x8 @ 100kg
DB Incline press:
1x8 @ 38kg
1x8 @ 38kg
1x7 @ 38kg
1x7 @ 38kg
mod. DB fly:
1x8 @ 30kg
1x8 @ 30kg
1x8 @ 30kg
Triceps:
Cable Pushdowns:
1x8 @ 50kg
1x8 @ 50kg
1x8 @ 50kg
Cable BO Extensions:
1x8 @ 32,5kg
1x8 @ 35kg
1x8 @ 35kg
Dips:
1x12 @ BW
1x12 @ BW
1x12 @ BW
1x10 @ BW
Nakke:
BB shrugs:
1x8 @ 110kg
1x6 @ 120kg
1x6 @ 120kg
DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg
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1t45mins
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Re: MMCs log
:
19. sep 2011, 14:59
af MChristensen
Ben, skuldre, mave!
Ben:
BB Squat:
1x12 @ 60
1x8 @ 80kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
Smith Standing Leg Calf Raise:
1x12 @ 170kg
1x12 @ 190kg
1x10 @ 200kg
1x8 @ 200kg
Lever Seated Leg Curl:
1x8 @ 80kg
1x8 @ 85kg
1x8 @ 90kg
Lever Leg Extension:
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
Superset:
Lever Seated Calf Press/Sled Seated Leg Press:
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg
Skulder:
DB o.h. press:
1x8 @ 32kg
1x8 @ 34kg
1x8 @ 34kg
DB Lateral Raise:
1x8 @ 14kg
1x8 @ 14kg
1x6 @ 16kg
1x6 @ 16kg
Facepulls:
1x8 @ 32,5kg
1x8 @ 35kg
1x8 @ 37,5kg
DB Alternating Front Raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg
Mave:
Cable Kneeling Crunch:
1x12 @ 50kg
1x12 @ 50kg
1x12 @ 55kg
Modificeret Lying Leg-Hip Raise:
1x12 @ BW
1x12 @ BW
1x12 @ BW
Twisting Crunches / "foot touch-ish":
1x12 @ BW / 20 reps
1x12 @ BW / 20 reps
1x12 @ BW / 20 reps
Crunches:
1x12 @ BW+10kg
1x12 @ BW+10kg
1x12 @ BW+10kg
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2t15min
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Re: MMCs log
:
20. sep 2011, 17:54
af MChristensen
Bryst, triceps!
Bedste træning i lang tid.. !
Bryst:
BB BP:
1x8 @ 60kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 120kg
BB Incline press:
1x5 @ 90kg
1x5 @ 90kg
1x5 @ 90kg
1x5 @ 90kg
1x5 @ 90kg
Smith decline press:
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 120kg
Cable lying fly:
1x8 @ 15kg
1x8 @ 15kg
1x8 @ 15kg
Pullovers:
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
Triceps:
Dips:
1x12 @ BW+14kg
1x10 @ BW+14kg
1x9 @ BW+14kg
French press:
1x8 @ 50kg
1x8 @ 50kg
1x8 @ 50kg
Cable BO Extensions:
1x8 @ 35kg
1x8 @ 35kg
1x8 @ 35kg
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1t45mins
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Re: MMCs log
:
21. sep 2011, 17:30
af MChristensen
Ryg, biceps, nakke!21-09-2011 -
Morgenvægt 97,0kg Ryg:SUMO DL:
1x12 @ 60kg
1x8 @ 100kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 120kg
Parallel Grip Pulldowns:
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 105kg
1x5 @ 105kg
Cambered Bar Lying Row-ish:
1x8 @ 70kg
1x8 @ 70kg
1x6 @ 80kg
1x6 @ 80kg
DB BOR:
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
Biceps:DB Hammercurls supersettet med BB curls:
1x6 @ 24kg - 1x6 @ 35kg
1x6 @ 24kg - 1x6 @ 35kg
1x6 @ 24kg - 1x6 @ 35kg
Chinups
1x7 @ BW
1x6 @ BW
1x6 @ BW
Nakke:BB shrugs:
1x8 @ 110kg
1x8 @ 120kg
1x8 @ 120kg
1x8 @ 120kg
DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg
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2timer
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Re: MMCs log
:
22. sep 2011, 18:33
af MChristensen
Ben, skuldre, mave!
Ømme ben efter bl.a squash og springgymnastik, men fik dog gennemført ^_^
Ben:
BB Squat:
1x8 @ 60
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
Smith Standing Leg Calf Raise:
1x15 @ 130kg
1x15 @ 130kg
1x15 @ 130kg
1x15 @ 130kg
Lever Leg Extension:
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
Noget assisted Hamstring Raise, -fucking insane @ hårdt
1x6 @ BW
1x6 @ BW
1x6 @ BW
Skuldre:
Standing military:
1x6 @ 60kg
1x6 @ 60kg
1x5 @ 65kg
1x5 @ 65kg
Facepulls:
1x8 @ 35kg
1x8 @ 37,5kg
1x8 @ 40kg
DB one arm laterals:
1x8 @ 14kg
1x8 @ 16kg
1x8 @ 16kg
Cable front raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg
Mave:
Cable Kneeling Crunch:
1x12 @ 55kg
1x12 @ 60kg
1x12 @ 60kg
Crunches:
1x12 @ BW+10kg
1x12 @ BW+10kg
1x12 @ BW+10kg
Twists-ish:
1x15 @ BW+20kg
1x15 @ BW+20kg
1x15 @ BW+20kg
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2timer
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Re: MMCs log
:
24. sep 2011, 13:39
af MChristensen
Bryst, triceps!Øgede i samtlige brystøvelser, uden spotter
risky business
Bryst:BB BP:
1x12 @ stang
1x8 @ 60kg
1x5 @ 100kg
1x5 @ 125kg
1x5 @ 125kg
1x5 @ 125kg
1x5 @ 125kg
1x4,5 @ 125kg
BB Incline press:
1x5 @ 95kg
1x5 @ 95kg
1x5 @ 95kg
1x5 @ 95kg
1x5 @ 95kg
Smith decline press:
1x4 @ 125kg
1x5 @ 120kg
1x4 @ 120kg
1x5 @ 115kg
1x5 @ 115kg
DB Fly-ish:
1x8 @ 30kg
1x8 @ 30kg
1x8 @ 30kg
Triceps:Dips:
1x8 @ BW+14kg
1x8 @ BW+14kg
1x8 @ BW+14kg
1x7,5 @ BW+14kg
French press:
1x8 @ 50kg
1x8 @ 50kg
1x8 @ 50kg
Cable BO Extensions:
1x8 @ 35kg
1x8 @ 37,5kg
1x7,5 @ 37,5kg
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1t45mins
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MMC's road to Olympia!
:
25. sep 2011, 18:02
af MChristensen
Ryg, biceps, nakke!
Ryg:
SUMO DL:
1x8 @ 60kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 120kg
Pulldowns:
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
Cambered Bar Lying Row-ish:
1x8 @ 70kg
1x8 @ 70kg
1x6 @ 80kg
1x6 @ 80kg
DB BOR:
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
Biceps:
Chinups:
1x6 @ BW
1x6 @ BW
1x6 @ BW
21s:
1x30kg
1x30kg
1x30kg
"DB double hammers":
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg
Nakke:
BB shrugs:
1x8 @ 110kg
1x8 @ 120kg
1x8 @ 120kg
1x8 @ 120kg
DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg
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1t45min
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Re: MMC's road to Olympia!
:
26. sep 2011, 20:21
af MChristensen
Ben, skuldre, mave!
Ownede squat i dag, føltes godt!
Ben:
BB Squat:
1x8 @ 60
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 105kg
Smith Standing Leg Calf Raise:
1x15 @ 130kg
1x15 @ 130kg
1x15 @ 130kg
1x15 @ 130kg
Lever Seated Leg Curl:
1x8 @ 85kg
1x6 @ 90kg
1x6 @ 90kg
1x6 @ 90kg
Lever Leg Extension:
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
Superset:
Lever Seated Calf Press/Sled Seated Leg Press:
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg
Skuldre:
Seated military:
1x8 @ 55kg
1x8 @ 60kg
1x8 @ 60kg
1x6 @ 60kg
Facepulls:
1x8 @ 35kg
1x8 @ 37,5kg
1x8 @ 40kg
DB laterals:
1x8 @ 14kg
1x8 @ 14kg
1x6 @ 16kg
1x6 @ 16kg
DB front raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg
Mave:
Cable Kneeling Crunch:
1x12 @ 50kg
1x12 @ 55kg
1x12 @ 55kg
Crunches:
1x12 @ BW+10kg
1x12 @ BW+10kg
1x12 @ BW+10kg
Twists:
1x12 @ BW
1x12 @ BW
1x12 @ BW
----------
2t5mins
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Re: MMC's road to Olympia!
:
28. sep 2011, 21:48
af MChristensen
Bryst, triceps!
Bryst:
BB BP:
1x8 @ 60kg
1x5 @ 100kg
1x5 @ 125kg
1x5 @ 125kg
1x5 @ 125kg
1x5 @ 125kg
1x5 @ 125kg
BB Incline press:
1x5 @ 95kg
1x5 @ 95kg
1x5 @ 95kg
1x5 @ 95kg
1x5 @ 95kg
Smith decline press:
1x6 @ 110kg
1x6 @ 110kg
1x6 @ 110kg
1x6 @ 110kg
DB Fly-ish:
1x8 @ 30kg
1x8 @ 30kg
1x8 @ 30kg
1x8 @ 34kg
Triceps:
French press:
1x8 @ 55kg
1x8 @ 55kg
1x8 @ 55kg
Cable BO Extensions:
1x8 @ 35kg
1x8 @ 37,5kg
1x8 @ 40kg
Dips:
1x12 @ BW
1x11 @ BW
1x10 @ BW
Skulderrotationer@
Goodmornings?
1x6 @ 35kg
1x6 @ 45kg
1x6 @ 55kg
1x6 @ 60kg
20mins cardio.
Calf raises:
1x15 @ 130kg
1x15 @ 130kg
1x15 @ 130kg
1x15 @ 130kg
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3t15mins
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Re: MMC's road to Olympia!
:
29. sep 2011, 19:22
af MChristensen
Ryg, biceps, nakke!
Ryg:
SUMO DL:
1x8 @ 60kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 125kg
1x5 @ 125kg
1x5 @ 130kg
Pulldowns:
1x6 @ 100kg
1x6 @ 100kg
1x6 @ 100kg
1x6 @ 100kg
Cambered Bar Lying Row-ish:
1x8 @ 70kg
1x8 @ 70kg
1x6 @ 80kg
1x6 @ 80kg
DB BOR:
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
Biceps:
BB curls
1x8 @ 50kg
1x8 @ 50kg
1x8 @ 50kg
"DB double hammers":
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg
Nakke:
BB shrugs:
1x8 @ 120kg
1x8 @ 120kg
1x8 @ 120kg
DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg
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1t45min
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Re: MMC's road to Olympia!
:
30. sep 2011, 15:54
af MChristensen
Off-day. -mave!
Mave:
Hanging Leg-Hip Raise:
1x12 @ BW
1x12 @ BW
1x12 @ BW
Cable Kneeling Crunch:
1x12 @ 50kg
1x12 @ 50kg
1x12 @ 50kg
Crunches:
1x12 @ BW+10kg
1x12 @ BW+10kg
1x12 @ BW+10kg
Modificeret Weighted Twisting Situp:
1x20 @ BW+20kg
1x20 @ BW+20kg
1x20 @ BW+20kg
Twists:
1x12 @ BW
1x12 @ BW
1x12 @ BW
---------
45mins
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Re: MMC's road to Olympia!
:
2. okt 2011, 16:11
af MChristensen
Ben, skuldre, mave!
Ben:
BB Squat:
1x8 @ 60
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
Smith Standing Leg Calf Raise:
1x15 @ 130kg
1x15 @ 130kg
1x15 @ 130kg
1x15 @ 130kg
Lever Leg Extension:
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
Goodmornings:
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
Superset:
Lever Seated Calf Press/Sled Seated Leg Press:
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg
Skuldre:
Seated military:
1x8 @ 55kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
Facepulls:
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 40kg
DB laterals:
1x12 @ 14kg
1x12 @ 14kg
1x8 @ 16kg
1x8 @ 16kg
DB front raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg
Mave:
Mod. lying hip raise:
1x12 @ BW
1x12 @ BW
1x12 @ BW
1x12 @ BW
Crunches:
1x12 @ BW+10kg
1x12 @ BW+10kg
1x12 @ BW+10kg
Twists:
1x12 @ BW
1x12 @ BW
1x12 @ BW
----------
2t15mins
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Re: MMC's road to Olympia!
:
4. okt 2011, 19:27
af MChristensen
Bryst, triceps!
Bryst:
BB BP:
1x12 @ 60kg
1x5 @ 125kg
1x5 @ 125kg
1x5 @ 125kg
1x5 @ 125kg
1x5 @ 125kg
BB Incline press:
1x5 @ 95kg
1x5 @ 95kg
1x5 @ 95kg
1x5 @ 95kg
1x5 @ 95kg
Smith decline press:
1x6 @ 110kg
1x6 @ 110kg
1x6 @ 110kg
1x6 @ 110kg
DB Fly-ish:
1x8 @ 34kg
1x8 @ 34kg
1x7 @ 34kg
1x7 @ 34kg
Cable incline fly:
1x10 @12,5kg
1x10 @12,5kg
1x10 @12,5kg
1x10 @12,5kg
Triceps:
Dips:
1x8 @ BW+14kg
1x7,5 @ BW+14kg
1x8 @ BW+14kg
1x8 @ BW+14kg
1x8 @ BW+14kg
1x7 @ BW+14kg
Kickbacks:
1x8 @ 14kg
1x8 @ 14kg
1x8 @ 14kg
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2t15mins
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Re: MMC's road to Olympia!
:
5. okt 2011, 19:02
af MChristensen
Ryg, biceps, nakke!
Ryg:
SUMO DL:
1x8 @ 40kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 130kg
1x5 @ 130kg
1x5 @ 130kg
PL Pulldowns:
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
Cambered Bar Lying Row-ish:
1x8 @ 70kg
1x8 @ 70kg
1x6 @ 80kg
1x6 @ 80kg
DB BOR:
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
Biceps:
21s:
1x30kg
1x30kg
1x30kg
"DB double hammers":
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg
Nakke:
BB shrugs:
1x8 @ 120kg
1x8 @ 120kg
1x6 @ 130kg
1x6 @ 130kg
DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg
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2timer
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Re: MMC's road to Olympia!
:
6. okt 2011, 19:56
af MChristensen
Ben, skuldre, mave!
Ben:
BB Squat:
1x12 @ 60
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
Smith Standing Leg Calf Raise:
1x15 @ 130kg
1x15 @ 130kg
1x15 @ 130kg
1x15 @ 130kg
Lever Leg Extension:
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
Goodmornings:
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
Superset:
Lever Seated Calf Press/Sled Seated Leg Press:
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg
Skuldre:
DB oh press:
1x8 @ 34kg
1x8 @ 34kg
1x8 @ 34kg
1x8 @ 34kg
DB laterals:
1x12 @ 14kg
1x12 @ 14kg
1x8 @ 16kg
1x8 @ 16kg
Facepulls:
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 40kg
DB front raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg
Mave:
Mod. lying hip raise:
1x12 @ BW
1x12 @ BW
1x12 @ BW
Crunches:
1x12 @ BW+10kg
1x12 @ BW+10kg
1x12 @ BW+10kg
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2t15mins
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Re: MMC's road to Olympia!
:
7. okt 2011, 12:33
af MChristensen
Bryst, triceps!Bryst:BB BP:
1x12 @ 60kg
1x5 @ 125kg
1x5 @ 125kg
1x5 @ 125kg
1x5 @ 125kg
1x5 @ 125kg
BB Incline press:
1x5 @ 95kg
1x5 @ 95kg
1x5 @ 95kg
1x5 @ 95kg
1x5 @ 95kg
Smith decline press:
1x6 @ 110kg
1x6 @ 110kg
1x6 @ 110kg
1x6 @ 110kg
Cable standing fly:
1x8 @25kg
1x8 @27,5kg
1x8 @30kg
Triceps:Dips:
1x8 @ BW+14kg
1x8 @ BW+14kg
1x8 @ BW+14kg
1x8 @ BW+14kg
1x8 @ BW+14kg
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2t15mins
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Kan nu se frem til at skulle flytte 5 tons stoker-piller
Re: MMC's road to Olympia!
:
8. okt 2011, 15:02
af MChristensen
Ryg, biceps, nakke!
Ryg:
CG pulldown:
1x8 @ 55kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
---
1x5 @ 85kg
1x5 @ 85kg
1x5 @ 85kg
1x5 @ 85kg
1x5 @ 85kg
Hyperextensions:
1x12 @ BW+20kg
1x12 @ BW+20kg
1x12 @ BW+20kg
Pullups:
1x6 @ BW
1x6 @ BW
1x6 @ BW
1x6 @ BW
Reverse cable flyes:
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg
Biceps:
DB curls:
1x8 @ 24kg
1x8 @ 24kg
1x8 @ 24kg
"DB double hammers":
1x6 @ 20kg
1x6 @ 20kg
1x6 @ 20kg
Nakke:
BB shrugs:
1x8 @ 120kg
1x8 @ 120kg
1x6 @ 130kg
1x6 @ 130kg
DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg
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1t35mins
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Re: MMC's road to Olympia!
:
10. okt 2011, 18:24
af MChristensen
Bryst, triceps!
21-09-2011 - Morgenvægt 97,7kg
10 mins opvarming
Bryst:
DB press:
1x12 @ 34kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
DB incline press:
1x8 @ 32kg
1x8 @ 32kg
1x8 @ 32kg
1x8 @ 32kg
Mod. db fly:
1x8 @ 34kg
1x8 @ 34kg
1x8 @ 34kg
Triceps:
Dips:
1x8 @ BW+16kg
1x8 @ BW+16kg
1x8 @ BW+16kg
1x8 @ BW+16kg
Kickbacks:
1x8 @ 14kg
1x8 @ 14kg
1x8 @ 14kg
1x8 @ 12kg
Cable pushdowns:
1x12 @ 30kg
1x12 @ 35kg
1x8 @ 40kg
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1t15mins
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Re: MMC's road to Olympia!
:
11. okt 2011, 18:41
af MChristensen
Ryg, biceps, nakke!
Super træning!
Ryg:
SUMO DL:
1x12 @ 60kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 130kg
1x5 @ 130kg
1x5 @ 130kg
PL Pulldowns:
1x5 @ 100kg
1x5 @ 100kg <- WTF - "Flotfyr12" stjæler PL-grebet! mens jeg henter vand,
Pulldowns:
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 105kg
DB BOR:
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
Pullups:
1x6 @ BW
1x6 @ BW
1x6 @ BW
Biceps:
Chinups:
1x6 @ BW
1x6 @ BW
1x6 @ BW
Hammercurls:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg
Nakke:
BB shrugs:
1x8 @ 120kg
1x8 @ 120kg
1x6 @ 130kg
1x6 @ 130kg
DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg
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1t45mins
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Re: MMC's road to Olympia!
:
12. okt 2011, 18:56
af MChristensen
Ben, skuldre, mave!
Ben:
BB Squat:
1x12 @ 60
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
Smith Standing Leg Calf Raise:
1x15 @ 130kg
1x15 @ 140kg
1x15 @ 140kg
1x15 @ 140kg
Lever Leg Extension:
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
Goodmornings:
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
Superset:
Lever Seated Calf Press/Sled Seated Leg Press:
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg
Skuldre:
Seated Military:
1x12 @ 20kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x7 @ 60kg
Facepulls:
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 40kg
DB laterals:
1x12 @ 14kg
1x12 @ 14kg
1x8 @ 16kg
1x8 @ 16kg
DB front raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg
Mave:
Kneeling cable crunches:
1x12 @ 50kg
1x12 @ 50kg
1x12 @ 50kg
Twisting crunches:
1x15 @ BW+20kg
1x15 @ BW+20kg
1x15 @ BW+20kg
Crunches på bold:
1x12 @ BW
1x12 @ BW
1x12 @ BW
----------
2timer
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Re: MMC's road to Olympia!
:
14. okt 2011, 11:53
af MChristensen
Bryst, triceps!
Bryst:
DB press:
1x12 @ 34kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
DB incline press:
1x8 @ 34kg
1x8 @ 34kg
1x8 @ 34kg
1x8 @ 34kg
Mod. db fly:
1x8 @ 36kg
1x8 @ 36kg
1x8 @ 36kg
Cable incline fly:
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg
Triceps:
Dips:
1x8 @ BW+16kg
1x8 @ BW+16kg
1x8 @ BW+16kg
1x8 @ BW+16kg
1x8 @ BW+16kg
Kickbacks:
1x8 @ 14kg
1x8 @ 14kg
1x8 @ 14kg
1x8 @ 12kg
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1t30mins
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Re: MMC's road to Olympia!
:
16. okt 2011, 15:16
af MChristensen
Ryg, biceps, nakke!
Ryg:
SUDL:
1x12 @ 60kg
1x5 @ 130kg
1x5 @ 130kg
1x5 @ 130kg
1x5 @ 130kg
1x5 @ 130kg
PL Pulldowns:
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
DB BOR:
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
Cambered Bar Lying Row-ish:
1x8 @ 70kg
1x8 @ 70kg
1x6 @ 80kg
1x6 @ 80kg
Pullups:
1x6 @ BW
1x6 @ BW
1x6 @ BW
Biceps:
21s:
1x30kg
1x30kg
1x30kg
Reverse curls:
1x8 @ 25kg
1x8 @ 25kg
1x8 @ 25kg
Hammercurls:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg
Nakke:
BB shrugs:
1x8 @ 120kg
1x8 @ 120kg
1x6 @ 130kg
1x6 @ 130kg
DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg
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2 timer
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Re: MMC's road to Olympia!
:
17. okt 2011, 21:22
af MChristensen
Ben, skuldre, mave!
Ben:
BB Squat:
1x12 @ 60
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
Lever Leg Extension:
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
Goodmornings:
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
Smith Standing Leg Calf Raise:
1x15 @ 140kg
1x15 @ 140kg
1x15 @ 140kg
1x15 @ 140kg
Superset:
Lever Seated Calf Press/Sled Seated Leg Press:
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg
Skuldre:
Seated Military:
1x12 @ 20kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 65kg
1x5 @ 65kg
Facepulls:
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 40kg
DB laterals:
1x12 @ 14kg
1x12 @ 14kg
1x8 @ 16kg
1x8 @ 16kg
DB front raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg
Mave:
Kneeling cable crunches:
1x12 @ 50kg
1x12 @ 50kg
1x12 @ 50kg
Twisting crunches:
1x15 @ BW+20kg
1x15 @ BW+20kg
1x15 @ BW+20kg
Crunches på bold:
1x12 @ BW
1x12 @ BW
1x12 @ BW
----------
2t45mins
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