bodybuilding.dk

DB bænk:

40kg --> 38kg --> 36kg --> 34kg --> 32kg --> 30kg --> 28kg --> 26kg --> 24kg --> 22kg --> 20kg --> 18kg --> 16kg --> 14kg --> 12kg @ 5 rep. ved hver uden pause. (75 reps.)

Hård

DB Inc. biceps curl:

26kg @ 2 rep.
26kg @ 2 rep.
26kg @ 2 rep.
26kg @ 2 rep.
26kg @ 2 rep.


BB bænk:

90kg @ 5 rep.
90kg @ 5 rep.
90kg @ 5 rep.
90kg @ 5 rep.
90kg @ 5 rep.


Ez curl:

18kg @ 10 rep.
38kg @ 5 rep.
48kg @ 3. rep.
53kg @ 3 rep.
53kg @ 3 rep.


Rope ex.:

20kg @ 10 rep.
20kg @ 10 rep.
20kg @ 10 rep.


Lidt underarmstræning

BB bænk:

20kg @ 10 rep.
60kg @ 10 rep.
100kg @ 6 rep.
100kg @ 5 rep.
100kg @ 5 rep.
100kg @ 5 rep.
100kg @ 5 rep.


BB inc. bænk:

40kg @ 10 rep.
40kg @ 10 rep.
40kg @ 10 rep.
40kg @ 10 rep.
40kg @ 10 rep.


Yates row:

60kg @ 10 rep.
60kg @ 10 rep.
60kg @ 10 rep.
60kg @ 10 rep.
60kg @ 10 rep.

Lidt biceps & skuldre

tilbage til Århus senere i dag.

Breaking NEEEEWS: de har flyttet rundt på tingene i Fitness World på Viborgvej - Public service slut

BB bænk:

20kg @ 10 rep.
60kg @ 10 rep.
90kg @ 5 rep.
110kg @ 3 rep.
110kg @ 3 rep.
110kg @ 3 rep.
100kg @ 4 rep.
100kg @ 4 rep.
100kg @ 4 rep.
100kg @ 4 rep.
90kg @ 5 rep.
90kg @ 5 rep.
90kg @ 5 rep.
90kg @ 5 rep.

(90-5/5-100-4/4-110-3/3)

Fin, fin. Tog 15-20 min. - det var den dag i centret - havde planlagt ingenting, nåede så lidt

En lille aften træning fra i går jeg ikke havde tid til at logge

Inc. bicepscurl (meget korte pauser):

26kg @ 2 rep.
26kg @ 2 rep.
26kg @ 2 rep.
26kg @ 2 rep.
26kg @ 2 rep.
20kg @ 4 rep.
20kg @ 4 rep.
20kg @ 4 rep.
20kg @ 4 rep.


BB mili:

50kg @ 6 rep.
50kg @ 6 rep.
50kg @ 6 rep.
60kg @ 3 rep.
60kg @ 3 rep.
60kg @ 3 rep.


Inc BB bænk:

60kg @ 10 rep. (10 sek. pause) --> 60kg @ 10 rep.
60kg @ 10 rep. (10 sek. pause) --> 60kg @ 10 rep.


Rope ex.:

22,5kg @ 10 rep.
22,5kg @ 10 rep.
20kg @ 10 rep.
20kg @ 10 rep.
20kg @ 10 rep.

Fin lille aften træning. Begynder stille og rolig at blive stærkere i bænk kan jeg se - min albue må være på vej mod at blive helet.

Synes mit hoved er helt smadret - måske allergi

BB bænk:

20kg @ 10 rep.
60kg @ 10 rep.
102,5kg @ 5 rep
102,5kg @ 5 rep
102,5kg @ 5 rep
102,5kg @ 5 rep
102,5kg @ 5 rep


BOR:

50kg @ 6 rep.
50kg @ 6 rep.


Lat. raises:

16kg @ 10 rep.
16kg @ 10 rep.
16kg @ 10 rep.


Front raises:

12kg @ 10 rep.
12kg @ 10 rep.
12kg @ 10 rep.


Ret svag pga. hovedet

Mit fede hoved er tilbage i topform.

BB bænk:

20kg @ 10 rep.
60kg @ 10 rep.
90kg @ 5 rep.
105kg @ 5 rep.
105kg @ 5 rep.
105kg @ 5 rep.
105kg @ 5 rep.
105kg @ 5 rep.


BB mili:

50kg @ 5 rep.
50kg @ 5 rep.
50kg @ 5 rep.
50kg @ 5 rep.
50kg @ 5 rep.


Lat raises:

16kg @ 10 rep.
16kg @ 10 rep.
16kg @ 10 rep.
16kg @ 10 rep.
16kg @ 10 rep.


Rope ex.:

21kg @ 10 rep.
21kg @ 10 rep.
21kg @ 10 rep.
21kg @ 10 rep.
21kg @ 10 rep.

Inc biceps curl:

22kg @ 8 rep.
22kg @ 8 rep.
26kg @ 2 rep.
28kg @ 2 rep.
30kg @ 2 rep.
16kg @ 8 rep.
16kg @ 8 rep.

Low row (mask.):

60kg @ 10 rep.
60kg @ 10 rep.
60kg @ 10 rep.


Row (mask.):

80kg @ 10 rep.
80kg @ 10 rep.
80kg @ 10 rep.


Ben pres:

360kg @ 10 rep.
360kg @ 10 rep.
400kg @ 6 rep.
440kg @ 6 rep.
480kg @ 2 rep.
480kg @ 2 rep.


C-g lat. pulldown.:

100kg @ 3 rep.
100kg @ 3 rep.
100kg @ 3 rep.
100kg @ 3 rep.
100kg @ 3 rep.

BB bænk:

20kg @ 6 rep.
60kg @ 5 rep.
90kg @ 2 rep.
105kg @ 5 rep.
105kg @ 5 rep.
105kg @ 5 rep.
105kg @ 5 rep.
105kg @ 3 rep.

Masser af saft i starten - lidt saft til slut; stak godt.


BB mili:

55kg @ 5 rep.
55kg @ 5 rep.
55kg @ 5 rep.
55kg @ 5 rep.
55kg @ 5 rep.


Lat raises:

16kg @ 10 rep.
16kg @ 10 rep.
16kg @ 10 rep.
16kg @ 10 rep.
16kg @ 10 rep.


Rope ex:

22,5kg @ 10 rep.
22,5kg @ 10 rep.
22,5kg @ 10 rep.
22,5kg @ 10 rep.
22,5kg @ 10 rep.

Inc DB bicepscurl:

22kg @ 8 rep.
22kg @ 8 rep.
22kg @ 8 rep.
22kg @ 6 rep.
22kg @ 6 rep.


Row (mask.):

90kg @ 10 rep
90kg @ 10 rep
90kg @ 10 rep


Low row (mask.):

70kg @ 10 rep.
70kg @ 10 rep.
70kg @ 10 rep.


Benpres:

400kg @ 8 rep.
400kg @ 8 rep.
400kg @ 8 rep.
480kg @ 2 rep.
480kg @ 2 rep.


C-g lat. pulldown:

105kg @ 3 rep.
105kg @ 3 rep.
105kg @ 3 rep.
105kg @ 3 rep.
105kg @ 3 rep.

Morgentræning


BB bænk:

20kg @ 5 rep.
60kg @ 5 rep.
90kg @ 2 rep.
105kg @ 5 rep.
105kg @ 5 rep.
105kg @ 5 rep.
105kg @ 5 rep.
105kg @ 5 rep.


BB mili:

57,5kg @ 5 rep.
57,5kg @ 5 rep.
57,5kg @ 5 rep.
57,5kg @ 5 rep.
57,5kg @ 5 rep.


Lat. raises:

16kg @ 10 rep.
16kg @ 10 rep.
16kg @ 10 rep.
16kg @ 10 rep.
16kg @ 10 rep.


Rope ex.:

22,5kg @ 10 rep.
22,5kg @ 10 rep.
22,5kg @ 10 rep.
22,5kg @ 10 rep.
22,5kg @ 10 rep.

Fin, fin

Ingen luft i dag

Inc bicepscurl:

22kg @ 8 rep.
22kg @ 8 rep.
22kg @ 8 rep.
22kg @ 8 rep.
22kg @ 6 rep.


Row (mask.):

100kg @ 10 rep.
100kg @ 10 rep.
100kg @ 10 rep.


Low row (mask.):

80kg @ 10 rep.
80kg @ 10 rep.
80kg @ 10 rep.


Benpres:

420kg @ 8 rep.
420kg @ 8 rep.
420kg @ 8 rep.


C-g lat. pulldown:

107kg @ 3 rep.
107kg @ 3 rep.
107kg @ 3 rep.

BB bænk:

20kg @ 5 rep.
60kg @ 5 rep.
90kg @ 2 rep.
107,5kg @ 5 rep.
107,5kg @ 5 rep.
105kg @ 5 rep.
105kg @ 5 rep.
105kg @ 5 rep.


BB mili:

60kg @ 5 rep.
60kg @ 5 rep.
60kg @ 5 rep.
60kg @ 5 rep.
60kg @ 2 rep.


Lat. raises:

18kg @ 6 rep.
18kg @ 6 rep.
18kg @ 6 rep.
18kg @ 6 rep.
18kg @ 6 rep.


Rope ex.:

25kg @ 10 rep.
25kg @ 10 rep.
25kg @ 10 rep.
25kg @ 10 rep.
25kg @ 10 rep.

DB Inc bicepscurl:

22kg @ 8 rep.
24kg @ 6 rep.
24kg @ 6 rep.
24kg @ 6 rep.
24kg @ 6 rep.


Row (mask.):

110kg @ 10 rep.
110kg @ 10 rep.
110kg @ 10 rep.


Low row (mask.):

90kg @ 10 rep.
90kg @ 10 rep.
90kg @ 10 rep.

BB bænk:

107.5kg @ 5 rep.
107.5kg @ 5 rep.
107.5kg @ 5 rep.
107.5kg @ 5 rep.
107.5kg @ 5 rep.


BB mili.:

60kg @ 5 rep.
60kg @ 4 rep.
60kg @ 4 rep.
60kg @ 4 rep.
60kg @ 4 rep.


Lat raises:

18kg @ 6 rep.
18kg @ 6 rep.
18kg @ 6 rep.
18kg @ 6 rep.
18kg @ 6 rep.


Rope ex.:

25kg @ 10 rep.
25kg @ 10 rep.
25kg @ 10 rep.
27.5kg @ 10 rep.
27.5kg @ 10 rep.

Kan se jeg har glemt at logge én gang - nå nevermind

BB bænk:

20kg @ 5 rep.
60kg @ 5 rep.
90k @ 2 rep.
107,5kg @ 5 rep.
107,5kg @ 5 rep.
107,5kg @ 5 rep.
107,5kg @ 5 rep.
107,5kg @ 5 rep.
60kg @ 10 rep.
60kg @ 10 rep.
60kg @ 10 rep.
60kg @ 10 rep.
60kg @ 10 rep.


BB mili:

60kg @ 5 rep.
60kg @ 5 rep.
60kg @ 5 rep.
60kg @ 5 rep.
60kg @ 5 rep.
80kg @ 1 rep.
50kg @ 5 rep.
50kg @ 5 rep.
50kg @ 5 rep.
50kg @ 5 rep.
50kg @ 5 rep.


Lat raises.:

18kg @ 8 rep.
18kg @ 8 rep.
18kg @ 8 rep.
18kg @ 8 rep.
20kg @ 6 rep.


Rope ex.:

25kg @ 10 rep.
25kg @ 10 rep.
25kg @ 10 rep.
25kg @ 10 rep.
25kg @ 10 rep.



150 træninger i år.

Inc bicepscurl:

18kg @ 4 rep.
24kg @ 8 rep.
24kg @ 8 rep.
24kg @ 6 rep.
24kg @ 5 rep.
24kg @ 6 rep.
16kg @ 5 rep.


Row (maks.):

110kg @ 10 rep.
110kg @ 10 rep.
110kg @ 10 rep.


Low row (mask.):

90kg @ 10 rep.
90kg @ 10 rep.
90kg @ 10 rep.


Leg ex.:

100kg @ 10 rep.
100kg @ 10 rep.
100kg @ 10 rep.
100kg @ 10 rep.
100kg @ 10 rep.

BB bænk:

20kg @ 5 rep.
60kg @ 5 rep.
90kg @ 2 rep.
110kg @ 5 rep.
110kg @ 5 rep.
110kg @ 5 rep.
110kg @ 5 rep.
110kg @ 5 rep.
70kg @ 10 rep.
70kg @ 10 rep.
70kg @ 10 rep.
70kg @ 10 rep.
70kg @ 10 rep.


BB mili:

62,5kg @ 4 rep.
62,5kg @ 4 rep.
62,5kg @ 4 rep.
62,5kg @ 7 rep.
62,5kg @ 5 rep.
50kg @ 5 rep.
50kg @ 5 rep.
50kg @ 5 rep.
50kg @ 5 rep.
50kg @ 5 rep.


Rope ex.:

27,5kg @ 10 rep.
27,5kg @ 10 rep.
27,5kg @ 10 rep.
27,5kg @ 10 rep.
27,5kg @ 10 rep.


Lat. raises:

20kg @ 8 rep.
20kg @ 8 rep.
20kg @ 8 rep.
20kg @ 8 rep.
20kg @ 8 rep.

Inc. bicepscurl:

24kg @ 8 rep.
24kg @ 8 rep.
24kg @ 8 rep.
24kg @ 6 rep.
24kg @ 6 rep.


Row (mask.):

110kg @ 10 rep.
110kg @ 10 rep.
110kg @ 10 rep.


Low row (mask.):

90kg @ 10 rep.
90kg @ 10 rep.
90kg @ 10 rep.

BB bænk:

20kg @ 5 rep.
60kg @ 5 rep.
90kg @ 2 rep.
110kg @ 5 rep.
110kg @ 5 rep.
110kg @ 5 rep.
110kg @ 5 rep.
110kg @ 5 rep.


BB mili:

62,5kg @ 5 rep.
62,5kg @ 5 rep.
62,5kg @ 5 rep.
62,5kg @ 5 rep.
62,5kg @ 5 rep.
80kg @ 1 rep.


Lat. raises:

22kg @ 8 rep.
22kg @ 8 rep.
22kg @ 8 rep.
22kg @ 8 rep.
22kg @ 8 rep.


Rope ex.:

27,5 @ 10 rep.
27,5 @ 10 rep.
27,5 @ 10 rep.
27,5 @ 10 rep.
27,5 @ 10 rep.

BB bænk:

50kg @ 6 rep.
50kg @ 6 rep.
100kg @ 8 rep.
100kg @ 8 rep.
100kg @ 8 rep.
100kg @ 8 rep.
120kg @ 2 rep.


BB mili.:

65kg @ 5 rep.
65kg @ 5 rep.
65kg @ 4 rep.
65kg @ 2 rep.

Inc. bicepscurl:

24kg @ 8 rep.
24kg @ 8 rep.
24kg @ 8 rep.
24kg @ 8 rep.
24kg @ 6 rep.


Row (mask.):

120kg @ 10 rep.
120kg @ 10 rep.
120kg @ 10 rep.


Low row (mask.):

90kg @ 10 rep.
90kg @ 10 rep.
90kg @ 10 rep.

BB bænk:

20kg @ 5 rep.
60kg @ 5 rep.
80kg @ 2 rep.
100kg @ 8 rep.
100kg @ 8 rep.
100kg @ 8 rep.
100kg @ 8 rep.
100kg @ 8 rep.


BB mili.:

65kg @ 5 rep.
65kg @ 4 rep.
65kg @ 3 rep.
65kg @ 2 rep.
50kg @ 5 rep.
50kg @ 5 rep.
50kg @ 5 rep.
50kg @ 5 rep.
50kg @ 5 rep.

Haha - ved ikke hvad der sker her. Måske træt efter bænk - måske er jeg bare ved at blive gammel.

Lat. raises:

22kg @ 8 rep.
22kg @ 8 rep.


Rope ex.:

30kg @ 10 rep.
30kg @ 10 rep.
30kg @ 10 rep.
30kg @ 10 rep.
30kg @ 10 rep.

Inc bicepscurl:

24kg @ 8 rep.
24kg @ 8 rep.
24kg @ 8 rep.
24kg @ 6 rep.
24kg @ 6 rep.

Smadret hud i hånden efter bending af 5,5*16 varmforzinket søm

Squat:

72,5kg @ 8 rep.
112,5kg @ 5 rep.

Min lænd er stadig noget øm - er blevet stiv i lårene af inaktivtet


Straightbar bicepscurl:

25kg @ 10 rep.
25kg @ 10 rep.
25kg @ 10 rep.


One-handed DB bicepscurl på preacher:

14kg @ 10 rep.
16kg @ 10 rep.

BB bænk:

20kg @ 5 rep.
60kg @ 5 rep.
115kg @ 5 rep.
115kg @ 5 rep.
115kg @ 5 rep.
115kg @ 5 rep.
115kg @ 5 rep.


BB mili.:

65kg 4 rep.
62,5kg 4 rep.
60kg 5 rep.
60kg 5 rep.
60kg 5 rep.


DB lat. raises:

20kg @ 8 rep.
20kg @ 8 rep.
20kg @ 8 rep.
20kg @ 8 rep.
20kg @ 8 rep.


Rope ex.:

30kg @ 10 rep.
30kg @ 10 rep.
40kg @ 6 rep.

BB bænk:

20kg @ 5 rep.
60kg @ 5 rep.
125kg @ 3 rep.
125kg @ 3 rep.
120kg @ 3 rep.
120kg @ 3 rep.
120kg @ 3 rep.


BB mili.:

60kg @ 5 rep.
60kg @ 5 rep.
60kg @ 5 rep.
60kg @ 5 rep.
60kg @ 5 rep.


Rope ex.:

32,5kg @ 10 rep.
32,5kg @ 10 rep.
32,5kg @ 10 rep.
32,5kg @ 10 rep.
32,5kg @ 10 rep.


Lat. raises:

12kg @ 10 rep.
12kg @ 10 rep.
12kg @ 10 rep.
12kg @ 10 rep.
12kg @ 10 rep.

Squat:

80kg @ 10 rep.
80kg @ 10 rep.
80kg @ 10 rep.
80kg @ 10 rep.
80kg @ 10 rep.
100kg @ 5 rep.
100kg @ 5 rep.
100kg @ 5 rep.
100kg @ 5 rep.
100kg @ 5 rep.
120kg @ 1 rep.
120kg @ 1 rep.
120kg @ 1 rep.
120kg @ 1 rep.
120kg @ 1 rep.

Træt lænd, men ikke død lænd

DB inc. bicepscurl:

24kg @ 8 rep.
24kg @ 8 rep.
22kg @ 8 rep.
20kg @ 8 rep.
20kg @ 8 rep.
18kg @ 8 rep.
18kg @ 8 rep.
16kg @ 8 rep.

BB bænk:

105kg @ 8 rep.
105kg @ 8 rep.
105kg @ 8 rep.
100kg @ 6 rep.


DB inc flyes:

20kg @ 10 rep.
20kg @ 10 rep.
20kg @ 10 rep.
20kg @ 10 rep.
20kg @ 10 rep.


BB mili.:

50kg @ 10 rep.
50kg @ 5 rep.
50kg @ 5 rep.
50kg @ 5 rep.
50kg @ 10 rep.


Lat. raises:

12kg @ 10 rep.
12kg @ 10 rep.
12kg @ 10 rep.
12kg @ 10 rep.
12kg @ 10 rep.


Dips:

5 @ BW
5 @ BW
5 @ BW
5 @ BW
5 @ BW

Squat:

90kg @ 10 rep.
90kg @ 10 rep.
90kg @ 10 rep.
90kg @ 10 rep.
90kg @ 10 rep.
130kg @ 3 rep.
130kg @ 3 rep.
150kg @ 1 rep.
160kg @ 1 rep.


DB inc biceps:

24kg @ 8 rep.

Har fået lidt ondt i skulderen. Går nok snart over. Men skiftede


DB bicepscurl på preacherbænk:

12kg @ 10 rep.
14kg @ 10 rep.
14kg @ 10 rep.
14kg @ 10 rep.
14kg @ 10 rep.

Skummel bicepsmaskine:

5kg @ 5 rep.
10kg @ 5 rep.
15kg @ 5 rep.
20kg @ 5 rep.
25kg @ 5 rep.
30kg @ 5 rep.
35kg @ 5 rep.
40kg @ 5 rep.
45kg @ 5 rep.
50kg @ 5 rep.
80kg @ 5 rep.

Squat:

30kg @ 1 rep.
50kg @ 1 rep.
90kg @ 10 rep.
90kg @ 10 rep.
90kg @ 10 rep.
90kg @ 10 rep.
90kg @ 10 rep.
90kg @ 10 rep.
90kg @ 10 rep.
90kg @ 10 rep.


DB inc bicepscurl:

16kg @ 8 rep.
16kg @ 8 rep.
16kg @ 8 rep.
16kg @ 8 rep.
16kg @ 8 rep.
16kg @ 8 rep.
16kg @ 8 rep.
16kg @ 8 rep.
16kg @ 8 rep.
16kg @ 8 rep.


DB bicepscurl - preacherbænk:

12kg @ 10 rep.
12kg @ 10 rep.
12kg @ 10 rep.
12kg @ 10 rep.


Straightbar wrist curl:

20kg @ 20 rep.
20kg @ 20 rep.

BB bænk:

60kg @ 5 rep.
105kg @ 8 rep.
105kg @ 8 rep.
105kg @ 8 rep.
105kg @ 8 rep.
105kg @ 8 rep.


DB flyes:

20kg @ 10 rep.
20kg @ 10 rep.
20kg @ 10 rep.
20kg @ 10 rep.
20kg @ 10 rep.


BB mili.:

62,5kg @ 5 rep.
62,5kg @ 5 rep.
62,5kg @ 5 rep.
62,5kg @ 5 rep.
62,5kg @ 4 rep.


Lat. raises:

12kg @ 10 rep.
12kg @ 10 rep.
12kg @ 10 rep.
12kg @ 10 rep.
12kg @ 10 rep.


Rope ex.:

32,5kg @ 10 rep.
32,5kg @ 10 rep.
32,5kg @ 10 rep.
32,5kg @ 10 rep.
32,5kg @ 10 rep.