Side 3 af 48
Re: MMC's road to Olympia!
:
19. okt 2011, 21:52
af MChristensen
Bryst, triceps!
Bryst:
DB press:
1x12 @ 32kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
DB incline press:
1x8 @ 34kg
1x8 @ 34kg
1x8 @ 36kg
1x8 @ 36kg
Mod. db fly:
1x8 @ 36kg
1x8 @ 36kg
1x8 @ 36kg
Cable incline fly:
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg
Triceps:
Dips:
1x8 @ BW+16kg
1x8 @ BW+16kg
1x8 @ BW+16kg
1x8 @ BW+16kg
1x8 @ BW+16kg
French press:
1x12 @ 30kg
1x12 @ 30kg
1x12 @ 30kg
Cable One Arm Pushdown:
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg
Calfs:
1x25 @ 90kg
1x25 @ 90kg
1x20 @ 90kg
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1t25mins
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Re: MMC's road to Olympia!
:
20. okt 2011, 21:32
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
Pullups:
1x6 @ BW
1x6 @ BW
1x6 @ BW
1x6 @ BW
Biceps:
EZ-curls
1x10 @ 40kg
1x10 @ 40kg
1x10 @ 40kg
Hammercurls:
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg
Reverse curls:
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg
Nakke:
BB shrugs:
1x8 @ 120kg
1x8 @ 120kg
1x6 @ 130kg
1x6 @ 130kg
DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg
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2t10mins
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Re: MMC's road to Olympia!
:
21. okt 2011, 18:12
af MChristensen
Ben, skuldre, mave!
Ben:
BB Squat:
1x12 @ 60
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
Goodmornings:
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
Smith Standing Leg Calf Raise:
1x15 @ 140kg
1x15 @ 140kg
1x15 @ 140kg
1x15 @ 140kg
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:
1x12 @ 40kg
1x8 @ 60kg
1x8 @ 65kg
1x8 @ 65kg
1x6 @ 65kg
DB laterals:
1x12 @ 14kg
1x12 @ 14kg
1x8 @ 16kg
1x8 @ 16kg
DB front raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg
Facepulls:
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 40kg
Mave:
Kneeling cable crunches:
1x12 @ 50kg
1x12 @ 50kg
1x12 @ 50kg
Twists:
1x15 @ BW
1x15 @ BW
1x15 @ BW
Crunches på bold:
1x12 @ BW
1x12 @ BW
1x12 @ BW+5kg
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2t30mins
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Re: MMC's road to Olympia!
:
23. okt 2011, 22:01
af MChristensen
Havde en super træning i dag, i det gamle center, med en gammel kammerat. Masser af snak og forskellige, blandede øvelser!
Re: MMC's road to Olympia!
:
25. okt 2011, 21:14
af MChristensen
Bryst, triceps!
Fed, fed træning! God energi.
Især dips var win.
På vægten i morgen.
Bryst:
DB press:
1x12 @ 42kg
1x10 @ 42kg
1x10 @ 42kg
1x10 @ 42kg
DB incline press:
1x8 @ 36kg
1x8 @ 36kg
1x8 @ 36kg
1x8 @ 38kg
Mod. db fly:
1x8 @ 38kg
1x8 @ 38kg
1x8 @ 38kg
DB incline fly:
1x12 @ 14kg
1x12 @ 14kg
1x12 @ 16kg
1x12 @ 16kg
Triceps:
Dips:
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x15 @ BW
French press:
1x12 @ 35kg
1x12 @ 35kg
1x12 @ 35kg
Cable One Arm Pushdown:
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg
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1t40mins
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Re: MMC's road to Olympia!
:
27. okt 2011, 18:03
af MChristensen
Ryg, biceps, nakke!
27-10-2011 - Morgenvægt 99,1kg !
Det blev en rolig træning for lænden i dag, lidt medtaget efter adskillige fald i kampsport :-)
Ryg:
DL:
1x12 @ 60kg
1x6 @ 100kg
1x6 @ 100kg
1x6 @ 120kg
1x6 @ 130kg
PL Pulldowns:
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 110kg
1x5 @ 110kg
DB BOR:
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
Pullups:
1x6 @ BW
1x6 @ BW
1x6 @ BW
DB reverse fly:
1x8 @ 22kg
1x8 @ 22kg
1x8 @ 22kg
Biceps:
EZ-curls
1x10 @ 40kg
1x10 @ 40kg
1x10 @ 40kg
1x10 @ 40kg
Hammercurls:
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg
Reverse curls:
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg
Nakke:
BB shrugs:
1x8 @ 120kg
1x8 @ 120kg
1x8 @ 130kg
1x8 @ 130kg
DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg
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2t15mins
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Re: MMC's road to Olympia!
:
28. okt 2011, 20:09
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
Assisted Hamstring Raise:
1x8 @ BW
1x8 @ BW
1x8 @ BW
Skuldre:
Seated Military:
1x12 @ 20kg
1x8 @ 60kg
1x8 @ 65kg
1x6 @ 65kg
1x6 @ 65kg
DB laterals:
1x12 @ 14kg
1x12 @ 14kg
1x8 @ 16kg
1x8 @ 16kg
Facepulls:
1x8 @ 40kg
1x8 @ 42,5kg
1x8 @ 42,5kg
DB front raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg
Mave:
Kneeling cable crunches:
1x12 @ 55kg
1x12 @ 55kg
1x12 @ 55kg
Lateral Flexion (Abduction)
1x12 @ BW+10kg
1x12 @ BW+10kg
1x12 @ BW+10kg
Weighted Overhead Crunches:
1x8 @ BW+10kg
1x8 @ BW+10kg
1x8 @ BW+10kg
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2t
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Re: MMC's road to Olympia!
:
30. okt 2011, 14:29
af MChristensen
Bryst, triceps!
Bryst:
DB press:
1x12 @ 42kg
1x10 @ 42kg
1x10 @ 42kg
1x10 @ 42kg
DB incline press:
1x8 @ 36kg
1x8 @ 36kg
1x8 @ 38kg
1x8 @ 38kg
Mod. db fly:
1x8 @ 38kg
1x8 @ 38kg
1x8 @ 38kg
DB incline fly:
1x12 @ 14kg
1x12 @ 14kg
1x12 @ 16kg
1x12 @ 16kg
Triceps:
Dips:
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x15 @ BW
French press:
1x12 @ 35kg
1x12 @ 35kg
1x12 @ 35kg
Cable One Arm Pushdown:
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg
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1t30mins
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Re: MMC's road to Olympia!
:
31. okt 2011, 19:16
af MChristensen
Ryg, biceps, nakke!
Ryg:
SUDL:
1x12 @ 60kg
1x6 @ 100kg
1x5 @ 130kg
1x5 @ 130kg
1x5 @ 130kg
1x5 @ 130kg
1x5 @ 130kg
PL Pulldowns:
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 110kg
1x5 @ 110kg
DB BOR:
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
Pullups:
1x6 @ BW
1x6 @ BW
1x6 @ BW
Machine reverse fly:
1x8 @ 65kg
1x8 @ 65kg
1x8 @ 65kg
Biceps:
Standing EZ-curls
1x8 @ 50kg
1x8 @ 50kg
1x6 @ 55kg
1x6 @ 55kg
Hammercurls:
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg
Reverse curls:
1x12 @ 20kg
1x12 @ 20kg
1x12 @ 20kg
Nakke:
BB shrugs:
1x8 @ 130kg
1x8 @ 130kg
1x8 @ 130kg
1x8 @ 130kg
DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg
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2timer
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Re: MMC's road to Olympia!
:
1. nov 2011, 22:24
af MChristensen
Ben, skuldre, mave!
Ben:
BB Squat:
1x12 @ 60
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 115kg
1x5 @ 115kg
Assisted Hamstring Raise:
1x8 @ BW
1x8 @ BW
1x8 @ BW
Smith Standing Leg Calf Raise:
1x15 @ 130kg
1x15 @ 150kg
1x12 @ 160kg
1x10 @ 170kg
1x8 @ 180kg
1x8 @ 190kg
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 db oh press:
1x8 @ 34kg
1x8 @ 34kg
1x8 @ 34kg
DB laterals:
1x12 @ 14kg
1x12 @ 14kg
1x8 @ 16kg
1x8 @ 16kg
Facepulls:
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 42,5kg
DB front raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg
Mave:
Standing cable crunches:
1x12 @ 50kg
1x12 @ 55kg
1x12 @ 60kg
Lateral Flexion (Abduction)
1x12 @ BW+10kg
1x12 @ BW+10kg
1x12 @ BW+10kg
Weighted Overhead Crunches:
1x8 @ BW+10kg
1x8 @ BW+10kg
1x8 @ BW+10kg
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2t20mins
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Re: MMC's road to Olympia!
:
3. nov 2011, 21:30
af MChristensen
Bryst, triceps!
Bryst:
DB press:
1x12 @ 42kg
1x12 @ 42kg
1x10 @ 42kg
1x10 @ 42kg
DB incline press:
1x8 @ 36kg
1x8 @ 38kg
1x8 @ 38kg
1x8 @ 40kg
Mod. db fly:
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 40kg
DB incline fly:
1x12 @ 14kg
1x12 @ 14kg
1x12 @ 16kg
1x12 @ 16kg
Triceps:
Dips:
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x20 @ BW
French press:
1x12 @ 35kg
1x12 @ 35kg
1x12 @ 35kg
Cable One Arm Pushdown:
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg
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1t15mins
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Re: MMC's road to Olympia!
:
4. nov 2011, 20:46
af MChristensen
Ryg, biceps, nakke!
lowlow energi
Ryg:
DL:
1x8 @ 100kg
1x8 @ 120kg
1x5 @ 140kg
1x5 @ 140kg
1x5 @ 140kg
1x5 @ 140kg
PL Pulldowns:
1x5 @ 110kg
1x5 @ 110kg
1x8 @ 100kg
1x5 @ 100kg
Pulleys:
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x12 @ 50kg
Machine reverse fly:
1x8 @ 65kg
1x8 @ 65kg
1x8 @ 65kg
Biceps:
Standing Cable curls
1x8 @ 35kg
1x8 @ 35kg
1x8 @ 35kg
Preacher Curls
1x12 @ 14kg
1x12 @ 14kg
1x12 @ 14kg
Nakke:
BB shrugs:
1x8 @ 130kg
1x8 @ 130kg
1x8 @ 130kg
DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg
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1t45min
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Re: MMC's road to Olympia!
:
5. nov 2011, 17:28
af MChristensen
Ben, skuldre, mave!
Ben:
BB Squat:
1x12 @ 60
1x8 @ 100kg
1x6 @ 110kg
1x5 @ 120kg
1x5 @ 120kg
1x8 @ 100kg
Smith Standing Leg Calf Raise:
1x12 @ 170kg
1x10 @ 190kg
1x8 @ 200kg
1x8 @ 200kg
1x12 @ 130kg
Leg Extension:
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
Leg curls:
1x8 @ 85kg
1x8 @ 90kg
1x8 @ 90kg
Skuldre:
Seated mili:
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
Facepulls:
1x8 @ 40kg
1x8 @ 42,5kg
1x8 @ 45kg
DB laterals:
1x12 @ 14kg
1x12 @ 14kg
1x8 @ 16kg
1x8 @ 16kg
DB front raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg
Mave:
kneeling cable crunches:
1x12 @ 55kg
1x12 @ 60kg
1x12 @ 60kg
Twists:
1x12 @ BW+5kg
1x12 @ BW+5kg
1x12 @ BW+5kg
Crunches på bold:
1x8 @ BW+5kg
1x8 @ BW+10kg
1x8 @ BW+10kg
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2timer
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Re: MMC's road to Olympia!
:
7. nov 2011, 23:26
af MChristensen
Bryst, triceps!
Bryst:
DB press:
1x12 @ 42kg
1x12 @ 42kg
1x11 @ 42kg
1x10 @ 42kg
DB incline press:
1x8 @ 38kg
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 40kg
Mod. db fly:
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 40kg
DB incline fly:
1x12 @ 14kg
1x12 @ 14kg
1x12 @ 16kg
1x12 @ 18kg
Triceps:
Dips:
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x8 @ BW+20kg
1x20 @ BW
Cable One Arm Pushdown:
1x12 @ 12,5kg
1x12 @ 12,5kg
1x12 @ 12,5kg
French press:
1x12 @ 30kg
1x12 @ 30kg
1x12 @ 30kg
Armstrækkere:
1x20
1x20
1x20
1x12
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1t45mins
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Re: MMC's road to Olympia!
:
8. nov 2011, 22:36
af MChristensen
Ryg, biceps, nakke!
08-11-2011 - Morgenvægt 100,1kg !
Ryg:
DL:
1x12 @ 60kg
1x5 @ 130kg
1x5 @ 130kg
1x5 @ 130kg
1x5 @ 130kg
1x5 @ 130kg
PL Pulldowns:
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 110kg
1x5 @ 110kg
BB rows:
1x15 @ 40kg
1x12 @ 60kg
1x12 @ 80kg
1x8 @ 100kg
1x8 @ 100kg
Rows på step?
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 60kg
Biceps:
Preacher Hammers:
1x12 @ 14kg
1x12 @ 14kg
1x12 @ 14kg
EZ-curls
1x12 @ 30kg
1x12 @ 30kg
1x12 @ 30kg
Nakke:
BB shrugs:
1x8 @ 130kg
1x8 @ 130kg
1x8 @ 130kg
1x8 @ 130kg
DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg
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2timer
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Re: MMC's road to Olympia!
:
9. nov 2011, 23:46
af MChristensen
Ben, skuldre, mave!
Ben:
BB Squat:
1x12 @ 60
1x5 @ 110kg
1x5 @ 115kg
1x5 @ 115kg
1x5 @ 115kg
1x5 @ 120kg
Smith Standing Leg Calf Raise:
1x12 @ 170kg
1x12 @ 180kg
1x10 @ 190kg
1x8 @ 200kg
1x8 @ 200kg
Lever Leg Extension:
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
Leg curls:
1x8 @ 90kg
1x8 @ 90kg
1x8 @ 95kg
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
1x7 @ 34kg
1x7 @ 34kg
1x7 @ 34kg
DB laterals:
1x12 @ 14kg
1x12 @ 14kg
1x8 @ 16kg
1x8 @ 16kg
Facepulls:
1x8 @ 40kg
1x8 @ 42,5kg
1x8 @ 42,5kg
DB front raise:
1x8 @ 20kg
1x8 @ 20kg
1x8 @ 20kg
Mave:
Hanging leg raise:
1x12 @ BW
1x12 @ BW
1x12 @ BW
1x12 @ BW
Twist-halløj:
1x20 @ BW+20kg
1x20 @ BW+20kg
1x20 @ BW+20kg
Machine crunch:
1x12 @ 80kg
1x12 @ 85kg
1x12 @ 90kg
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2t15min
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Re: MMC's road to Olympia!
:
10. nov 2011, 21:15
af MChristensen
Bryst, triceps!Bryst:BB incl:
1x12 @ 60kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
Flies:
1x12 @ 20kg
1x10 @ 22kg
1x10 @ 22kg
1x8 @ 24kg
1x8 @ 24kg
Pullovers:
1x8 @ 42kg
1x8 @ 42kg
1x8 @ 42kg
Triceps:Dips:
1x5 @ BW+20kg
1x5 @ BW+20kg
1x5 @ BW+20kg
1x5 @ BW+20kg
1x5 @ BW+20kg
1x15 @ BW
Nu: AND
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45mins
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Re: MMC's road to Olympia!
:
14. nov 2011, 22:38
af MChristensen
Bryst, triceps!
Bryst:
BP:
1x12 @ 60kg
1x3 @ 100kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 125kg
1x5 @ 130kg
BB incl.
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
BB decl.
1x8 @ 110kg
1x8 @ 110kg
1x8 @ 110kg
DB incl. fly:
1x12 @ 18kg
1x12 @ 18kg
1x8 @ 22kg
1x8 @ 22kg
Triceps:
Dips:
1x8 @ BW+22kg
1x8 @ BW+22kg
1x8 @ BW+22kg
1x8 @ BW+22kg
1x8 @ BW+22kg
1x20 @ BW
French press:
1x12 @ 30kg
1x12 @ 30kg
1x12 @ 30kg
Reversed 1 arm cable curl:
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg
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2timer
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Re: MMC's road to Olympia!
:
15. nov 2011, 23:07
af MChristensen
Ryg, biceps, nakke!
Ryg:
DL:
1x12 @ 60kg
1x3 @ 100kg
1x5 @ 140kg
1x5 @ 140kg
1x5 @ 140kg
1x5 @ 140kg
1x5 @ 140kg
PL Pulldowns:
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
Lever Upper back:
1x8 @ 65kg
1x8 @ 65kg
1x8 @ 65kg
Lever 1arm rows:
1x12 @ 120kg
1x10 @ 120kg
1x10 @ 120kg
Rows på step?
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
Biceps:
EZ-curls:
1x8 @ 50kg
1x8 @ 50kg
1x8 @ 50kg
Hammers:
1x10 @ 22kg
1x10 @ 22kg
1x10 @ 22kg
Reversed curls:
1x12 @ 20kg
1x12 @ 20kg
1x12 @ 20kg
Nakke:
BB shrugs:
1x8 @ 110kg
1x8 @ 110kg
1x8 @ 110kg
DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg
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2timer
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Re: MMC's road to Olympia!
:
16. nov 2011, 18:40
af MChristensen
Ben, skuldre, mave!
temmelig smadret efter cooper-test.......
Ben:
BB Squat:
1x12 @ 60
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
1x5 @ 110kg
Front squat:
1x8 @ 60kg
1x5 @ 80kg
1x5 @ 80kg
1x5 @ 80kg
1 @ 90kg -avs i skulderen??
Smith Standing Leg Calf Raise:
1x12 @ 130kg
1x10 @ 170kg
1x10 @ 190kg
1x8 @ 200kg
1x8 @ 200kg
1 Leg cable curls:
1x8 @ 15kg
1x8 @ 15kg
1x8 @ 15kg
Skuldre:
DB oh press:
1x12 @ 30kg
1x12 @ 30kg
1x12 @ 30kg
DB laterals:
1x12 @ 14kg
1x12 @ 14kg
1x8 @ 16kg
1x8 @ 16kg
Facepulls:
1x8 @ 40kg
1x8 @ 42,5kg
1x8 @ 45kg
Mave:
Hanging leg raise:
1x12 @ BW
1x12 @ BW
1x12 @ BW
Machine crunch:
1x12 @ 80kg
1x12 @ 85kg
1x12 @ 90kg
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2t15min
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Re: MMC's road to Olympia!
:
18. nov 2011, 22:52
af MChristensen
Bryst, triceps!
Bryst:
BP:
1x12 @ 60kg
1x5 @ 100kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 120kg
1x5 @ 120kg
DB incl.
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 40kg
1x8 @ 40kg
Standing cable fly:
1x8 @ 27,5kg
1x8 @ 30kg
1x8 @ 30kg
DB incl. fly:
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg
Triceps:
Dips:
1x6 @ BW+30kg
1x6 @ BW+30kg
1x6 @ BW+30kg
1x6 @ BW+30kg
1x6 @ BW+30kg
1x19 @ BW
BOOM BABY
Reversed 1 arm cable curl:
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg
Robe extensions:
1x8 @ 35kg
1x8 @ 35kg
1x8 @ 35kg
---------
1t30mins
---------
2 timers badminton :-)
Re: MMC's road to Olympia!
:
18. nov 2011, 23:05
af TheCzech
Solid omgang. Stærk bænkpres!
Re: MMC's road to Olympia!
:
19. nov 2011, 16:17
af MChristensen
TheCzech skrev:Solid omgang. Stærk bænkpres!
Tak :-)
Re: MMC's road to Olympia!
:
19. nov 2011, 16:22
af MChristensen
Ryg, biceps, nakke!
Ryg:
DL:
1x12 @ 60kg
1x5 @ 100kg
1x5 @ 140kg
1x5 @ 140kg
1x5 @ 140kg
1x5 @ 145kg
1x5 @ 145kg
PL Pulldowns:
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
1x5 @ 105kg
BOR:
1x12 @ 60kg
1x8 @ 100kg
1x8 @ 100kg
1x8 @ 100kg
Rows på step?
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
Lever Upper back:
1x8 @ 65kg
1x8 @ 65kg
1x8 @ 65kg
1x8 @ 65kg
Biceps:
Chinups:
1x5 @ BW+12kg - fandeme no'go med db og straps ^^
1x6 @ BW
1x6 @ BW
1x6 @ BW
1x6 @ BW
Hammers:
1x12 @ 20kg
1x12 @ 20kg
1x12 @ 20kg
Reversed curls:
1x12 @ 20kg
1x12 @ 20kg
1x12 @ 20kg
Nakke:
BB shrugs:
1x8 @ 130kg
1x8 @ 130kg
1x8 @ 130kg
DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg
-----------
2t10mins
-----------
Re: MMC's road to Olympia!
:
21. nov 2011, 22:52
af MChristensen
Ben, skuldre, mave!
Ben:
BB Squat:
1x12 @ 60
1x8 @ 110kg
1x8 @ 110kg
1x8 @ 110kg
1x8 @ 110kg
Smith Standing Leg Calf Raise:
1x12 @ 130kg
1x10 @ 170kg
1x10 @ 190kg
1x8 @ 200kg
1x8 @ 200kg
Leg ext.
1x10 @ 100kg
1x10 @ 100kg
1x10 @ 100kg
1x10 @ 100kg
Leg curls:
1x8 @ 85kg
1x8 @ 85kg
1x8 @ 85kg
Superset:
Lever Seated Calf Press/Sled Seated Leg Press:
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg
1x12 @ 200kg/1x8 @ 200kg
Skuldre:
Seated mili:
1x12 @ 20
1x8 @ 60kg
1x8 @ 60kg
1x8 @ 60kg
DB laterals:
1x12 @ 14kg
1x12 @ 14kg
1x8 @ 16kg
1x8 @ 16kg
Facepulls:
1x8 @ 40kg
1x8 @ 42,5kg
1x8 @ 42,5kg
Mave:
Hanging leg raise:
1x12 @ BW
1x12 @ BW
1x12 @ BW
Twists:
1x12 @ BW+5
1x12 @ BW+5
1x12 @ BW+5
Machine crunch:
1x12 @ 80kg
1x12 @ 85kg
1x12 @ 90kg
----------
2timer
----------
Re: MMC's road to Olympia!
:
22. nov 2011, 22:49
af MChristensen
Bryst, triceps!
Bryst:
BP:
1x12 @ 60kg
1x5 @ 100kg
1x6 @ 120kg
1x6 @ 120kg
1x6 @ 120kg
1x6 @ 120kg
1x6 @ 120kg
BB incl.
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
Standing cable fly:
1x8 @ 27,5kg
1x8 @ 30kg
1x8 @ 30kg
DB incl. fly: ss db incl fly press
1x10 @ 20kg ss 1x6 @ 20kg
1x10 @ 20kg ss 1x6 @ 20kg
1x10 @ 20kg ss 1x6 @ 20kg
Triceps:
Dips:
1x12 @ BW
1x12 @ BW
1x12 @ BW
1x12 @ BW
1x12 @ BW
Push-downs:
1x8 @ 50kg
1x8 @ 50kg
1x8 @ 50kg
1x8 @ 50kg
Reversed 1 arm cable curl:
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg
---------
1t30mins
---------
Re: MMC's road to Olympia!
:
23. nov 2011, 23:15
af MChristensen
Ryg, biceps, nakke!
Ryg:
DL:
1x12 @ 60kg
1x5 @ 100kg
1x5 @ 140kg
1x5 @ 140kg
1x5 @ 140kg
1x5 @ 140kg
1x5 @ 140kg
PL PD:
1x6 @ 105kg
1x6 @ 105kg
1x6 @ 105kg
1x6 @ 105kg
1x6 @ 105kg
CG PD:
1x8 @ 80kg
1x8 @ 80kg
1x8 @ 80kg
1x8 @ 80kg
Lever Upper back:
1x8 @ 65kg
1x8 @ 65kg
1x8 @ 65kg
1x8 @ 65kg
Biceps:
Seated EZ-curls:
1x10 @ 40kg
1x10 @ 40kg
1x10 @ 40kg
1x10 @ 40kg
Seated Hammers:
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg
1x10 @ 20kg
Reversed curls:
1x12 @ 20kg
1x12 @ 20kg
1x12 @ 20kg
Nakke:
BB shrugs:
1x8 @ 130kg
1x8 @ 130kg
1x8 @ 130kg
DB shrugs:
1x12 @ 42kg
1x12 @ 42kg
1x12 @ 42kg
-----------
2t15mins
-----------
Re: MMC's road to Olympia!
:
24. nov 2011, 23:30
af MChristensen
Ben, skuldre, mave!
Ben:
BB Squat:
1x12 @ 60
1x8 @ 110kg
1x8 @ 110kg
1x8 @ 110kg
1x8 @ 110kg
Smith Standing Leg Calf Raise:
1x12 @ 170kg
1x10 @ 190kg
1x8 @ 200kg
1x8 @ 200kg
1x8 @ 200kg
1x8 @ 200kg
Leg ext.
1x10 @ 100kg
1x10 @ 100kg
1x10 @ 100kg
1x10 @ 100kg
Leg curls:
1x10 @ 85kg
1x10 @ 85kg
1x10 @ 85kg
1x10 @ 85kg
Lever Seated Calf Press
1x12 @ 200kg
1x12 @ 200kg
1x12 @ 200kg
Skuldre:
DB laterals:
1x12 @ 14kg
1x12 @ 14kg
1x8 @ 16kg
1x8 @ 16kg
Facepulls:
1x8 @ 40kg
1x8 @ 42,5kg
1x8 @ 42,5kg
Mave:
-------
----------
2timer
----------
Re: MMC's road to Olympia!
:
25. nov 2011, 18:09
af MChristensen
Bryst, triceps!Bryst:BP:
1x12 @ 60kg
1x5 @ 100kg
1x6 @ 120kg
1x6 @ 120kg
1x6 @ 120kg
1x6 @ 120kg
1x6 @ 120kg
1x6 @ 120kg
BB incl.
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
1x5 @ 100kg
DB incl. fly
1x10 @ 24kg
1x10 @ 24kg
1x10 @ 24kg
1x10 @ 24kg
Standing cable fly:
1x8 @ 25kg
1x8 @ 25kg
1x8 @ 25kg
Triceps:Dips:
1x6 @ BW+30kg
1x6 @ BW+30kg
1x6 @ BW+30kg
1x6 @ BW+30kg
1x6 @ BW+30kg
1x15 @ BW
Push-downs:
1x8 @ 50kg
1x8 @ 50kg
1x8 @ 50kg
Reversed 1 arm cable curl:
1x12 @ 10kg
1x12 @ 10kg
1x12 @ 10kg
---------
1t45mins
---------
Re: MMC's road to Olympia!
:
28. nov 2011, 22:06
af MChristensen
Ryg, biceps, nakke!
Ryg:
DL:
1x8 @ 60kg
1x5 @ 100kg
5x5 @ 140kg
PL PD:
6x6 @ 105kg
CG PD:
4x8 @ 80kg
Lever Upper back:
4x8 @ 65kg
T-bar rows:
1x12 @ 40kg
1x12 @ 60kg
2x8 @ 80kg
1x12 @ 60kg
1x12 @ 40kg
Biceps:
Seated EZ-curls:
1x10 @ 40kg
1x10 @ 40kg
1x9,5 @ 40kg
1x8 @ 40kg
Seated Hammers:
4x10 @ 20kg
1x12 @ 16kg
Reversed curls:
3x12 @ 20kg
Nakke:
BB shrugs:
3x8 @ 130kg
DB shrugs:
3x12 @ 42kg