bodybuilding.dk

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

-----------
2t20mins
-----------

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
-----------
2timer
-----------

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
----------
2t45min
----------

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

-----------
2t10mins
-----------

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

-----------
2timer
-----------

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

----------
2t
----------

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

-----------
1t45mins
-----------

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

-----------
1t45mins
-----------

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

----------
2t15min
----------

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

-----------
1t45mins
-----------

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

-----------
2timer
-----------

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

----------
2timer
----------

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

-----------
1t45mins
-----------

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

-----------
1t45min
-----------

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
----------

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

-----------
3t15mins
-----------

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

-----------
1t45min
-----------

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
---------

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
----------

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

-----------
2t15mins
-----------

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

-----------
2timer
-----------

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
----------

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

-----------
2t15mins
-----------

Kan nu se frem til at skulle flytte 5 tons stoker-piller

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

-----------
1t35mins
-----------

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

-----------
1t15mins
-----------

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

-----------
1t45mins
-----------

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
----------

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

-----------
1t30mins
-----------

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

-----------
2 timer
-----------

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
----------