bodybuilding.dk

Ben, skuldre, mave!

Ben:
BB Squat:
1x12 @ 60
4x8 @ 110kg

Smith Standing Leg Calf Raise:
1x12 @ 170kg
1x10 @ 190kg
4x8 @ 200kg

Leg ext.
4x10 @ 100kg

Leg curls:
4x10 @ 85kg

Superset:
Lever Seated Calf Press/Sled Seated Leg Press:
3x12 @ 200kg/3x8 @ 200kg

Skuldre:
DB oh press:
3x12 @ 30kg

DB laterals:
2x12 @ 14kg
2x8 @ 16kg

Facepulls:
1x8 @ 40kg
2x8 @ 42,5kg

15 mins mave.

Bryst, triceps!

Bryst:
BB incl.
1x8 @ 60kg
6x6 @ 100kg

BP:
3x10 @ 100kg
1x9 @ 100kg
1x8 @ 100kg

DB incl. fly
5x10 @ 24kg

Triceps:
Dips:
5x6 @ BW+30kg
1x12 @ BW

Push-downs:
3x8 @ 50kg

Reversed 1 arm cable curl:
3x12 @ 10kg

Ryg, biceps, nakke!
10mins opv.
Ryg:

DL:
1x5 @ 100kg
4x6 @ 140kg
1x8 @ 140kg

CGPD:
1x8 @ 65kg
1x8 @ 100kg
WGPD:
1x8 @ 100kg
UGPD:
1x8 @ 80kg
1x8 @ 85kg
1x8 @ 90kg
3x6 @ 100kg

DB rows:
5x8 @ 42kg

Biceps:
BB curls:
1x12 @ 40kg
3x8 @ 45kg

Seated Hammers:
4x10 @ 20kg

Reversed curls:
3x12 @ 20kg

Nakke:
BB shrugs:
3x8 @ 130kg

DB shrugs:
3x12 @ 42kg

Ben, mave!

Ben:
BB Squat:
1x12 @ 60
4x8 @ 110kg

Smith Standing Leg Calf Raise:
1x12 @ 170kg
1x10 @ 190kg
4x8 @ 200kg

Leg ext.
4x10 @ 100kg

Leg curls:
4x10 @ 85kg

Superset:
Lever Seated Calf Press/Sled Seated Leg Press:
3x12 @ 200kg/3x8 @ 200kg

15 mins mave.

Bryst, triceps, skuldre!

Bryst:
BP:
1x12 @ 60kg
1x5 @ 100kg
6x6 @ 120kg

BB incl.
5x5 @ 100kg

DB incl. fly
5x10 @ 24kg

Triceps:
Dips:
5x6 @ BW+30kg

Push-downs:
3x8 @ 50kg

Reversed 1 arm cable curl:
3x12 @ 10kg

Skuldre:
Seated mili:
1x8 @ 50kg
2x7 @ 50kg

DB laterals:
2x12 @ 14kg
2x8 @ 16kg

Ryg, biceps!

Ryg:
DL:
1x8 @ 60kg
1x5 @ 100kg
5x6 @ 140kg

UHPD:
1x8 @ 90kg
2x8 @ 95kg
2x6 @ 100kg

BB rows:
1x12 @ 50kg
3x8 @ 70kg

Lever upper back:
3x8 @ 65kg

Biceps:
BB curls:
1x12 @ 40kg
2x8 @ 45kg
1x8 @ 50kg

Seated Hammers:
4x12 @ 20kg

Reversed curls:
3x12 @ 20kg

Ben, mave!

Ben:
BB Squat:
1x12 @ 60
1x8 @ 90kg
2x8 @ 110kg
2x6 @ 120kg

Smith Standing Leg Calf Raise:
1x12 @ 170kg
1x10 @ 190kg
4x8 @ 200kg

Leg ext.
4x10 @ 100kg

Leg curls:
4x10 @ 85kg

Superset:
Lever Seated Calf Press/Sled Seated Leg Press:
3x12 @ 200kg/3x8 @ 200kg

15 mins mave.

Bryst, triceps!

Bryst:
BP:
1x12 @ 60kg
1x5 @ 100kg
6x6 @ 120kg

DB incl.
2x8 @ 42kg
2x6 @ 42kg

DB incl. fly
5x10 @ 24kg

Triceps:
Push-downs:
1x8 @ 50kg
1x8 @ 55kg
1x8 @ 60kg

Robe Ext.
3x8 @ 40kg

Reversed 1 arm cable curl:
3x12 @ 10kg

Ryg, biceps, nakke!
Alt for mange mennesker, så det blev til machine-hell

Ryg:
Hyperext.
1x12 @ BW
1x12 @ BW+5
1x12 @ BW+10
2x12 @ BW+15

Lever upper back:
4x8 @ 65kg

Lever 1arm PD:
4x8 @ 110kg

Lever 1arm row:
4x8 @ 120kg

Biceps:
BB curls:
1x12 @ 40kg
2x8 @ 45kg
1x8 @ 50kg

DB hammers:
4x12 @ 20kg

Reversed curls:
3x12 @ 20kg

Nakke:
BB shrugs:
3x8 @ 130kg

DB shrugs:
3x12 @ 42kg

Ben, skuldre, mave!

Ben:
BB Squat:
1x12 @ 60kg
1x8 @ 100kg
1x8 @ 110kg
4x6 @ 120kg

Smith Standing Leg Calf Raise:
1x12 @ 170kg
1x10 @ 190kg
4x8 @ 200kg

Leg ext.
4x10 @ 100kg

Leg curls:
4x10 @ 85kg

Superset:
Lever Seated Calf Press/Sled Seated Leg Press:
3x12 @ 200kg/3x8 @ 200kg

Skuldre:
Seated mili:
3x8 @ 60kg

DB laterals:
4x12 @ 14kg

Facepulls:
3x8 @ 42,5kg

15 mins mave.

Bryst, triceps!

Bryst:
BP:
1x12 @ 60kg
1x5 @ 100kg
6x6 @ 120kg

DB incl.
2x8 @ 42kg
2x7 @ 42kg

DB incl. fly
5x10 @ 24kg

Triceps:
Push-downs:
1x8 @ 50kg
1x8 @ 55kg
1x8 @ 60kg

Robe Ext.
3x8 @ 40kg

Reversed 1 arm cable curl:
3x12 @ 10kg

Mave, nakke, cuffs!

Mave:
Lying leg-hip raise:
5x12 @ BW

Kneeling cable crunch:
5x12 @ 50kg

Twisting Crunch:
3x12 @ BW

Noget mod. twist-halløj:
4x15 @ BW+20kg

Nakke:
BB shrugs:
1x8 @ 130kg
1x8 @ 140kg
1x8 @ 150kg
1x8 @ 160kg
2x8 @ 170kg

DB shrugs:
4x12 @ 42kg

Cuffs

Ryg, biceps!

Ryg:
DL:
1x8 @ 60kg
1x5 @ 100kg
5x6 @ 140kg

SGPD:
3x8 @ 105kg

Behind neck PD:
3x8 @ 75kg

Biceps:
BB curls:
1x12 @ 40kg
1x8 @ 45kg
2x8 @ 50kg

Seated Hammers:
4x12 @ 20kg

Reversed curls:
3x12 @ 20kg

Ben, skuldre!

18-12-2011 - Morgenvægt 102,9kg !

Ben:
BB Squat:
1x12 @ 60kg
1x8 @ 100kg
1x8 @ 110kg
4x6 @ 120kg

Smith Standing Leg Calf Raise:
1x12 @ 170kg
1x10 @ 190kg
4x8 @ 200kg

Leg ext.
4x10 @ 100kg

Leg curls:
4x10 @ 85kg

Calf Press
3x12 @ 200kg

Skuldre:
Upright rows:
4x12 @ 40kg

Cable laterals:
3x8 @ 10kg

Facepulls:
3x8 @ 42,5kg

Bryst, triceps!

Bryst:
BP:
1x12 @ 60kg
1x5 @ 100kg
6x6 @ 120kg

DB incl.
4x8 @ 42kg

DB incl. fly
5x10 @ 24kg

Triceps:
Push-downs:
1x8 @ 50kg
1x8 @ 55kg
1x8 @ 60kg

Cable Ext.
3x8 @ 40kg

Reversed 1 arm cable curl:
1x12 @ 10kg
2x12 @ 12,5kg

Ryg, biceps!

PR
Ryg:
DL:
1x8 @ 60kg
1x5 @ 100kg
1x3 @ 140kg
1x1 @ 180kg
1x1 @ 200kg

SGPD:
4x8 @ 105kg

UHPD:
4x8 @ 90kg

DB lying row:
4x12 @ 18kg

Biceps:
Cable curls:
1x12 @ 30kg
4x8 @ 40kg

Standing Hammers:
4x12 @ 20kg

Cable 1 arm curls:
3x10 @ 15kg

Mave, nakke, cuffs!

Mave:
Lying leg-hip raise:
5x12 @ BW

Kneeling cable crunch:
5x12 @ 50kg

Twisting Crunch:
3x12 @ BW

Noget mod. twist-halløj:
3x15 @ BW+20kg

Nakke:
BB shrugs:
1x8 @ 130kg
1x8 @ 140kg
1x8 @ 150kg
1x8 @ 160kg
2x8 @ 170kg

DB shrugs:
3x12 @ 42kg

Cuffs

Ben, skuldre!

Ben:
BB Squat:
1x12 @ 60kg
1x8 @ 100kg
1x8 @ 110kg
4x6 @ 120kg

Smith Standing Leg Calf Raise:
1x12 @ 170kg
1x10 @ 190kg
2x8 @ 200kg
2x8 @ 210kg

Leg ext.
4x10 @ 100kg

Leg curls:
4x10 @ 85kg

Calf Press
3x12 @ 200kg

Skuldre:
Seated mili:
3x8 @ 60kg

DB laterals:
4x8 @ 14kg

Facepulls:
3x8 @ 42,5kg

Ryg, biceps!

Ryg:
SGPD:
3x8 @ 105kg

UHPD:
3x8 @ 90kg

Chest supported db rows:
4x12 @ 18kg

Hyperext:
3x12 @ BW+20kg

Biceps:
Cable curls:
1x12 @ 30kg
4x8 @ 40kg

Standing Hammers:
4x12 @ 20kg

Mave, nakke, cuffs!

Mave:
Hanging leg-hip raise:
3x12 @ BW

DB side bends:
3x12 @ 42kg

Crunch på bold:
3x12

Nakke:
BB shrugs:
1x8 @ 130kg
1x8 @ 150kg
1x8 @ 160kg
2x8 @ 170kg
1x12 @ 90kg

DB shrugs:
3x12 @ 42kg

Cuffs

Ben, skuldre!

Ben:
BB Squat:
1x12 @ 60kg
1x8 @ 100kg
1x8 @ 110kg
4x6 @ 120kg

Smith Standing Leg Calf Raise:
1x12 @ 170kg
1x10 @ 190kg
2x8 @ 200kg
2x8 @ 210kg

Leg ext.
4x10 @ 100kg

Leg curls:
4x10 @ 85kg

Calfpress:
3x12 @ 200kg

Skuldre:
Seated mili:
3x8 @ 60kg

DB laterals:
4x12 @ 14kg

Facepulls:
3x8 @ 42,5kg

Bryst, triceps!

Max-forsøg i bænk, gik ikke som håbet, men fik en ganske fornuftig træning anyhow.

Bryst:
BP:
1x12 @ 60kg
1x5 @ 100kg
1x3 @ 120kg
1x1 @ 140kg
1x1 @ 150kg
1x1 @ 155kg - fail
1x8 @ 120kg
2x5 @ 130kg
1x4 @ 135kg

DB incl.press:
4x10 @ 38kg

DB incl. fly:
5x10 @ 24kg

Triceps:
WG dips:
5x12 @ BW

CGBP:
1x12 @ 60kg
1x10 @ 70kg
1x10 @ 80kg
2x7 @ 80kg

Reversed 1 arm:
3x12 @ 12,5kg

Ryg, biceps!

Ryg:
DL:
1x8 @ 60kg
1x5 @ 100kg
1x5 @ 140kg
5x3 @ 160kg

Pullups:
4x6 @ BW

CGPD:
3x8 @ 90kg

T-bar rows:
1x8 @ 60kg
2x8 @ 70kg

Lever upper back:
3x8 @ 65kg

Biceps:
Cable curls:
4x8 @ 40kg

Standing Hammers:
4x12 @ 20kg

Reversed 1 arm curls:
3x12 @ 20kg

Mave, nakke, cuffs!

Mave:
Cable crunch:
5x12 @ 50kg

Dragonflags:
3x6

Nakke:
BB shrugs:
1x8 @ 130kg
1x8 @ 150kg
1x8 @ 160kg
2x8 @ 170kg
1x12 @ 90kg

DB shrugs:
3x12 @ 42kg

Cuffs

Ben, skuldre!

Ben:
BB Squat:
1x12 @ 60kg
1x8 @ 100kg
1x8 @ 110kg
5x5 @ 120kg

Smith Standing Leg Calf Raise:
5x12 @ 130kg

Skuldre:
Behind neck press:
1x12 @ 40kg
3x10 @ 50kg

Rear delt raise:
3x8 @ 12kg


Fesen omgang

Bryst, triceps!

Bryst:
BP:
1x12 @ 60kg
1x8 @ 100kg
1x6 @ 120kg
5x5 @ 130kg

DB incl.press:
4x10 @ 38kg

DB incl. fly:
5x10 @ 24kg

Triceps:
WG dips:
5x12 @ BW

CGBP:
1x12 @ 60kg
5x8 @ 70kg

Ryg, biceps!

Ryg:
DL:
1x8 @ 60kg
1x5 @ 100kg
5x3 @ 160kg

Pullups:
4x6 @ BW

CGPD:
3x8 @ 90kg

T-bar rows:
1x8 @ 60kg
2x8 @ 70kg

Biceps:
Cable curls:
4x8 @ 40kg

Standing Hammers:
3x12 @ 20kg

Har været meget træt på det sidste -sovet 10 timer om dagen! En kammerat foreslog en pause, da kun har haft 1, højest 2, dages pause.
Nu tager jeg en uges pause fra styrketræningen og vil i stedet lave noget cardio.

I dag:
45mins på crosstrainer.

45mins på crosstrainer.

8.Jan:
45mins på crosstrainer.