Side 4 af 48
Re: MMC's road to Olympia!
:
29. nov 2011, 23:12
af MChristensen
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.
Re: MMC's road to Olympia!
:
30. nov 2011, 22:25
af MChristensen
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
Re: MMC's road to Olympia!
:
2. dec 2011, 15:09
af MChristensen
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
Re: MMC's road to Olympia!
:
5. dec 2011, 19:06
af MChristensen
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.
Re: MMC's road to Olympia!
:
6. dec 2011, 22:23
af MChristensen
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
Re: MMC's road to Olympia!
:
7. dec 2011, 21:44
af MChristensen
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
Re: MMC's road to Olympia!
:
11. dec 2011, 14:19
af MChristensen
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.
Re: MMC's road to Olympia!
:
11. dec 2011, 14:57
af MChristensen
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
Re: MMC's road to Olympia!
:
14. dec 2011, 13:25
af MChristensen
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
Re: MMC's road to Olympia!
:
14. dec 2011, 21:29
af MChristensen
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.
Re: MMC's road to Olympia!
:
15. dec 2011, 22:28
af MChristensen
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
Re: MMC's road to Olympia!
:
16. dec 2011, 21:51
af MChristensen
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
Re: MMC's road to Olympia!
:
17. dec 2011, 18:14
af MChristensen
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
Re: MMC's road to Olympia!
:
18. dec 2011, 18:11
af MChristensen
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
Re: MMC's road to Olympia!
:
20. dec 2011, 17:18
af MChristensen
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
Re: MMC's road to Olympia!
:
21. dec 2011, 14:51
af MChristensen
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
Re: MMC's road to Olympia!
:
22. dec 2011, 16:15
af MChristensen
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
Re: MMC's road to Olympia!
:
27. dec 2011, 18:19
af MChristensen
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
Re: MMC's road to Olympia!
:
27. dec 2011, 18:57
af MChristensen
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
Re: MMC's road to Olympia!
:
27. dec 2011, 19:17
af MChristensen
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
Re: MMC's road to Olympia!
:
28. dec 2011, 16:28
af MChristensen
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
Re: MMC's road to Olympia!
:
29. dec 2011, 15:22
af MChristensen
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
Re: MMC's road to Olympia!
:
30. dec 2011, 16:45
af MChristensen
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
Re: MMC's road to Olympia!
:
31. dec 2011, 13:39
af MChristensen
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
Re: MMC's road to Olympia!
:
2. jan 2012, 14:16
af MChristensen
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
Re: MMC's road to Olympia!
:
3. jan 2012, 14:06
af MChristensen
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
Re: MMC's road to Olympia!
:
4. jan 2012, 18:49
af MChristensen
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
Re: MMC's road to Olympia!
:
5. jan 2012, 20:55
af MChristensen
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.
Re: MMC's road to Olympia!
:
6. jan 2012, 18:20
af MChristensen
45mins på crosstrainer.
Re: MMC's road to Olympia!
:
9. jan 2012, 11:47
af MChristensen
8.Jan:
45mins på crosstrainer.