Side 1 af 31
SHEMHAMFORASH
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10. dec 2012, 22:48
af fretlz
RYG/BEN/BICEPS Deficit deadlift 6x60 6x80 4x100 3x110 3x110 3x115 3x110 BB Rows 8x50 7x55 5x70 4x80 5x77,5 6x72,5 Chinups 5xbw+10 4xbw+10 5xbw+10 4xbw+7,5 6xbw Leg press 6x160 6x200 6x240 5x260 5x240 seat calf SS smith shrugs 8x120 - 7x80 8x140 - 6x100 8x150 - 6x90 8x160 - 6x90
Powershifter
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11. dec 2012, 22:22
af fretlz
SKULDRE/BRYST/TRICEPS Seat Military Press
8x40
6x50
5x55
4x60
4x60
6x55
DB Incl Press
6x24
6x26
4x28
4x28
4x28
BB Decline BP
6x50
6x60
5x70
3x75
DB lateral raises
6x14
6x14
5x16
6x16
Facepulls
6x55
6x65
5x75
6x70
Upright Rows
6x20
6x25
6x27,5
6x30
Wide Chest Press Mach
8x40
5x80
5x100
4x120
5x110
Pushdown single
6x10ps
5x12,5
6x11
6x12,5
DB Triceps ext
7x24
Alt for mange øvelser og sæt.
Skal justere min disciplin så jeg ikke overtræner.
Min oprindelige intension var at køre noget i omegnen af 3x3 - det gik vist ikke helt
Det er bare så dejligt når det virkelig kører, men det er som regel først efter 40-50 minutters træning...
Powershifter
:
14. dec 2012, 01:28
af fretlz
13. December 2012BEN/RYG/BICEPS Leg Press 6x160 6x200 6x240 3x260 5x240 Chinups 5xbw +10 5xbw +10 4xbw +10 4xbw +10 Def DL 6x80 5x90 4x100 2x110 3x100 DB Rows 7x22 5x28 5x30 5x30 Seated Calf SS Smith Shrugs 8x120 - 7x80 7x160 - 6x100 8x170 - 6x100 8x170 - 6x100 DB Shrugs 12x32 ps
Powershifter
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14. dec 2012, 21:22
af fretlz
BRYST/SKULDRE/TRICEPS Bænkpres 10x40 7x50 6x60 4x70 3x80 3x75 Seat Military 8x40 6x50 3x60 3x60 5x55 DB Incl Press 7x26 6x28 6x28 6x28 Facepulls 6x50 5x75 5x70 5x70 5x70 DB lateral raises SS Upright Rows 7x14 - 6x25 6x16 - 6x30 6x14 - 6x30 Wide Chest Press Mach 8x85 11x60 DB lateral raises SS Front raises 10x10 - 7x10 10x10 - 7x10
Powershifter
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15. dec 2012, 16:27
af fretlz
Der blev lige presset lidt mave træning ind idag.MAVE Sidebends m 20kg SS Cable crunches 12x ps - 12x60 12x ps - 12x60 12x ps - 12x60 12x ps - 12x60
Powershifter
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17. dec 2012, 23:30
af fretlz
RYG/BEN/(BICEPS) På kanten til det useriøse. 3 timers styrke hak - nu skal der spises! DEF DL 9x60 6x80 4x100 3x110 3x110 3x115 Chinups 5x+10 5x+10 5x+15 5x+10 5x+15 5x+10 Leg Press 8x160 6x200 5x240 5x260 DB Rows 6x28 5x32 6x32 5x36 5x32 Seat calf SS Smith shrugs 8x120 - 8x80 8x160 - 6x100 8x170 - 10x38ps (DB) 9x170 - 6x100 8x170 - 8x90 CG Lat Pulldowns 8x50 6x65 3x80
Powershifter
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19. dec 2012, 22:23
af fretlz
SKULDRE/BRYST/TRICEPS Seat Military press 8x30 8x40 4x50 4x60 - no spotter - PR! 4x60 INCL DB press 6x26 6x28 5x30 - PR 5x30 BP 9x40 6x60 4x70 3x75 Facepulls 8x40 6x55 5x70 5x70 5x70 Upright rows SS pullover 10x20 - 10x22 8x25 - 10x22 8x25 - 10x22 8x25 - 10x22 12x15 - 0 Press-batterierne gik flade under BP. Men har til en afveksling et ret heftigt DOMS i skuldre og triceps. Nu: Kylling gryde - NAMNAM!
Powershifter
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21. dec 2012, 20:37
af fretlz
RYG/BEN/BICEPS Def. DL
6x50
6x70
5x90
4x110
3x120
2x120
3x105
Chinups
4xbw+10
5xbw+10
8xbw
3xbw+10+3xbw
low row mach
6x60
5x80
4x100
5x100
DB row
5x36
Seat calf ss BB curl
8x120 - 6x25
8x160 - 6x30
8x180 - 6x30
8x170 - 4x30+2x27,5
6x32,5
2x40+4x30
Leg press
6x120
5x200
5x240
3x280
6x240
DB Shrugs
9x38 x3
7x42 - dette sæt går ud til
MChristensen ;)
Preacher grind
2x2,5 ps 25 sek
2x2,5 ps 25 sek
2x2,5 ps 25 sek
High Cable curl
6x10
Re: Powershifter
:
22. dec 2012, 16:40
af MChristensen
fretlz skrev: RYG/BEN/BICEPS DB Shrugs
9x38 x3
7x42 -
dette sæt går ud til MChristensen ;)
Jeg takker og bukker! Skal love for de kan mærkes
Powershifter
:
22. dec 2012, 16:46
af fretlz
SKULDRE/BRYST/TRICEPS Seat Military Press 10x20 10x40 6x50 6x55 4x60 5x60 4x60 Facepulls 8x50 7x65 6x70 6x70 6x70 BP 9x45 6x55 5x65 4x75 1x85 3x75 7x60 DB incl BP 6x26 6x28 4x30 4x30 Bent-over lateral raises 8x8ps 7x10 7x10 7x10 DB lateral raises 8x10 8x10 8x9 8x9 6x12 Upright rows 10x20 10x20 10x20
Powershifter
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31. dec 2012, 16:37
af fretlz
Årets sidste træning.
Har haft en forkølelse/mild influenza i juledagene, hvorfor min træning kom på standby.
Kom afsted i lidt dårlig tid hvorfor det blev
RYG/BRYST BB Incl Press SS BOR
8x40 - 8x40
8x50 - 8x50
8x55 - 8x55
8x55 - 8x55
8x50 - 8x50
Military Press SS Chinups
8x40 - 8xbw
8x50 - 8xbw
8x55 - 8xbw
8x55 - 8xbw
8x47,5 - 8xbw
Pec Mach
8x40 x5
GODT NYTÅR!!
Powershifter
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3. jan 2013, 18:33
af fretlz
RYG/BICEPS (lidt ben) Chinups 5xbw+10 4xbw+15 3xbw+20 4xbw+15 5xbw+10 7xbw DEF DL 6x60 5x80 5x90 5x100 5x100 Row Mach 6x80 5x120 5x100 x3
Powershifter
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4. jan 2013, 21:48
af fretlz
SKULDRE/BRYST/TRICEPS Military Press 8x20 8x40 5x55 x5 Delt Machine 8x40 6x45 6x47,5 8x42x5 5x45+3x40 5x47,5+1x45 Rear Delt DB raises 8x7 7x10 x4 BP 10x40 8x60 4x70 4x70 Dips 7xbw 10xbw 9xbw Wide Chest Press Mach 8x40 5x80 4x100 3x100 5x80
Powershifter
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5. jan 2013, 15:58
af fretlz
BEN/MAVE Leg Press 8x120 7x160 6x200 6x240 4x280 5x260 5x260 Seat Calf 9x120 6x160 6x160 8x180 8x180 8x185 SL DL 8x60 5x80 6x80 6x80 7x80 Smith Standing calf Dropsets 16x100-9x80-9x60-9x40 13x100-9x80-9x60-8x40 12x90-9x70-9x50-11x30 Planke 1m30s 1min rest 1m30s 1min rest 1m15s 1min rest 1m
Powershifter
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7. jan 2013, 23:09
af fretlz
RYG/BICEPS DEF DL 7x60 5x80 5x100 4x110 3x120 3x110 Chinups 8xbw 4xbw+10 2xbw+20 3xbw+15 3xbw+10 +1CG 8xbw DB Rows 6x28 5x34 5x28 5x40 5x38 BB Curls 7x20 6x30 4x35 5x32,5 6x30 Smith Shrugs 10x40 8x80 8x80 DB 8x40 Preacher Grind 15 sek conc 30 sec ecc 7,5+bar x2 7,5+bar x2
Powershifter
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9. jan 2013, 23:29
af fretlz
SKULDRE/BRYST Military Press 10x20 8x40 5x60 5x60 5x57,5 5x60 5x60 DB incl 7x26 5x28 5x30 5x30 5x30 Decl BP 12x20 7x50 4x70 4x70 Wide Chest Press Mach 5x80 3x120 3x120 6x90
Powershifter
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11. jan 2013, 19:31
af fretlz
RYG/BEN Def DL 7x60 8x60 4x100 5x100 4x110 4x110 5x100 Chinups 5xbw+10 4xbw+15 2xbw+20 +2nega 2xbw+20 +2nega 4xbw+10 9xbw 6xbw Leg Press 7x160 5x240 5x260 5x260 5x260 2x280+3x240 Calf Smith 10x40 8x80 8x100 6x120 7x120 8x100 DB rows 5x32 5x36 5x40 5x42 5x40 7x30
Powershifter
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12. jan 2013, 18:48
af fretlz
BRYST/SKULDRE BP 10x30 10x50 5x70 5x72,5 5x70 5x75 5x70 DB incl press 6x26 5x28 5x28 5x28 5x28 Military Press 5x50 5x50 5x55 5x55 5x55 Upright Rows SS DB Pullover 8x20 - 10x20 8x25 - 8x24 8x25 - 8x24 8x25 - 8x24 Fortsatte træning hjemme efter FW lukkede: Press BTN SS Military 6x30 - 6x30 6x30 - 6x30 6x35 - 6x35 Triceps dips (legs up) 10xbw 10xbw+20 10xbw+20 10xbw+20 10xbw+20 Upright Rows 10x20 10x20 8x25 8x25 Lateral raises 10x10 10x10 10x10 10x10 10x10
Re: Powershifter
:
14. jan 2013, 20:58
af fretlz
BEN/RYG/BICEPS Leg Press 10x120 10x160 10x200 10x200 8x200 10x200 10x200 Chinups 10xbw 8xbw 6xbw ->pulldown machine 10x55 10x50 10x50 Def DL 10x60 9x70 9x70 9x70 8x60 Calf Smith 10x80 10x90 10x95 10x95 10x100 BB Rows 10x40 10x50 10x60 10x55 10x55 10x55 BB Curls 10x20 10x25 10x25 8x27,5 10x25 Calf Lever SS Row Mach 10x90 - 10x60 10x90 - 10x60 10x90 - 10x70 10x90 - 10x60
Powershifter
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15. jan 2013, 22:05
af fretlz
BRYST/SKULDRE/TRICEPS BP 15x20 12x30 10x40 10x50 10x55 10x60 10x60 10x57,5 DB Incl 10x22 x5 Mili 10x35 10x40 10x40 10x37,5 10x37,5 Flyes 10x7,5 10x7 6x8,5+4x7,5 8x7,5 10x7 Bent-over lateral raises 10x7 x5 Upright rows SS pullover 10x17,5 - 10x22 10x20 - 10x22 x4
Powershifter
:
17. jan 2013, 22:56
af fretlz
BEN/RYG/BICEPS Leg Press 10x120 10x160 10x180 9x220 10x220 10x220 10x220 Chinups 8xbw 8xbw 9xbw 8xbw 8xbw DEF DL 10x50 10x60 10x70 10x70 8x80 10x70 Calf Smith 10x80 10x120 10x110 10x110 10x100 BB rows 10x50 10x55 10x60 10x65 10x60 BB Curls 10x25 9x27,5 9x27,5 8x30 10x27,5 Calf Lever 10x80 10x100 10x100
Powershifter
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18. jan 2013, 19:59
af fretlz
BRYST/SKULDRE/TRICEPS BP 12x20 10x30 10x40 10x55 10x60 10x60 10x60 10x60 DB Incl 10x22 x5 Military 9x40 10x40 x4 Bent-over lateral raises 10x8 x5 Facepulls 10x45 10x55 x4 Pec Machine SS Delt Machine 10x32,5 - 9x35 10x35 - 9x35 10x32,5 - 10x32,5 DB lateral raises 10x10 10x10 Upright Rows SS Pullover 10x20 - 10x22 10x22,5 - 10x24 10x22,5 - 10x24 10x20 - 10x24 10x20 - 10x24 Pec machine dropset 12x35-6x30-8x35-8x20 8x35-10x30-8x25-8x20
Powershifter
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21. jan 2013, 22:00
af fretlz
BEN/RYG/BICEPS Leg Press 10x120 10x160 10x220 10x220 10x220 10x220 10x220 Chinups 8xbw 6xbw 7xbw lat machine pulldown V 10x55 10x60 DEF DL 10x60 10x60 10x70 8x75 10x70 Calf Smith SS BB BOR 10x80 - 10x55 10x100 - 10x60 10x100 - 10x60 10x100 - 10x60 10x100 - 10x60 BB Curls 8x15 8x25 6x30
Powershifter
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22. jan 2013, 22:47
af fretlz
BRYST/SKULDRE/TRICEPS BP 10x20 10x30 10x40 10x55 10x60 10x60 10x60 10x60 DB incline press 10x22 10x22 8x24 8x24 8x24 Military press 10x20 10x40 10x40 10x40 10x40 10x40 Lateral raises 10x8 10x8 10x8 10x8 10x8 Facepulls 10x50 10x55 10x55 10x55 10x55 Bent-over lateral raises 10x10 10x10 10x10 10x10 10x10 One-arm DB triceps ext 10x8 10x8 10x8 10x8 10x8
Powershifter
:
24. jan 2013, 23:06
af fretlz
BEN/RYG Leg Press 10x120 9x160 8x240 8x240 8x240 8x240 8x240 Chinups 8xbw 8xbw 7xbw 8xbw 7xbw DEF DL 10x60 8x70 9x70 10x70 10x70 Calf Smith 10x80 10x100 10x120 10x120 10x140 11x120 BOR SS Seated Calf Smith 10x50 - 10x80 10x60 - 10x120 10x65 - 10x120 10x65 - 10x140 10x65 - 10x140Samlet ca 35 tons. Så er det klart jeg er permanent sulten.
Powershifter
:
25. jan 2013, 22:39
af fretlz
BRYST/SKULDRE BP 10x30 10x40 10x50 10x62,5 10x62,5 10x62,5 10x62,5 10x62,5 DB Incl press 10x24 10x24 10x24 10x24 10x24 Military press 10x40 10x40 10x35 10x40 10x40 Bent-over lateral raises 10x8 10x8 10x10 10x10 10x10 Upright Rows 10x15 10x20 10x30 10x30 10x30 Facepulls 10x55 8x55 10x55 10x65 10x55 Press BTN 10x30 10x30 10x30 Side-lying lateral raises 10x5ps 10x5ps BP 10x50 3x70
Powershifter
:
28. jan 2013, 22:42
af fretlz
BRYST/SKULDRE/TRICEPS BP 13x20 12x30 10x60 10x60 10x60 10x60 INCL DB Press 10x24 11x24 10x24 10x24 Push Press 8x40 6x40 9x40 8x40 Lateral raises 12x7ps 12x7ps 12x7ps 12x7ps Dips 8xbw+10kg 8xbw+10kg 7xbw+7,5kg+3xbw 6xbw+5kg+4xbw Plank 30 sek m +10kg 30 sek m +10kg 45 sek m +10kg 30 sek bw + 30 sek m +10kg
Powershifter
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29. jan 2013, 18:19
af fretlz
BEN/RYG/BICEPS Squat 10x20 10x40 10x60 10x60 10x60 10x60 Stifflegged DL 10x60 10x60 10x60 10x60 BB BOR 10x60 10x60 10x60 10x60 Chinups 7xbw 8xbw 7xbw 6xbw BB Curls 10x25 10x25 10x25 10x25 Standing Calf Raises 12x80 12x90 10x120 10x120 10x120 Lat machine pulldown 10x60 10x60
Powershifter
:
30. jan 2013, 15:35
af fretlz
BRYST/SKULDRE/TRICEPS Incl BB press 15x20 10x40 10x50 10x55 10x55 10x55 Decline DB Press 12x24 12x24 12x24 12x24 Seat Military Press 10x40 10x40 10x40 10x40 Bent-over lateral raises 12x8 12x8 12x8 12x8 DB Triceps ext 12x8 11x10 11x10 11x10 Seje Bent 12x ps 12x ps 12x ps 12x ps
Powershifter
:
31. jan 2013, 18:47
af fretlz
RYG/BEN/BICEPS DL 12x40 11x70 10x70 10x80 10x80 Leg Press 12x120 10x200 10x210 10x210 10x210 DB Rows 9x30 9x30 9x30 10x26 WG pulldown lever 10x60 10x80 10x85 10x85 Preacher Cable Curl 12x15 8x20 10x18,5 10x17,5 11x17,5 Seated Calf Raises 12x80 10x120 10x140 10x140 12x120 11x120