Side 6 af 31
Powershifter
:
30. aug 2013, 18:04af fretlz
29. August 2013
RYG/BEN/BICEPS
OPV
Rackpulls
10x55
10x55
DL 180 sec
7x90
6x100
5x110
5x110
5x110
Cable Pulldown 120 sec
8x60
6x75
6x75
6x75
6x75
6x75
Pulley 120 sec
9x50
6x60
5x65
6x60
6x60
9x52.5
BB Curls 120 sec
11xlol
7x30
5x35
5x35
6x35
6x35
High Cable Curls 90 sec
10x7.5
10x7.5
10x10
10x8.5
10x11
2 hrs 2 min
Powershifter
:
30. aug 2013, 18:10af fretlz
BRYST/SKULDRE
Chest warmup
oa Cable Push
10x7.5
10x20
BP 180 sec
10x40
8x60
5x80
8x60
5x80
5x80
Negatives:
3x90
3x100
Incl DB Press 120 sec
8x26
6x30
5x30
5x30
5x30
MP 180 sec
9xlol
10x40
7x60
6x62.5
4x70
6x62.5
6x60
DB Flies 90 sec
12x14
10x18
10x18
10x18
10x18
10x18
Cable Lateral Raises 90 sec
10x7.5
10x7.5
10x7.5
10x7.5
10x7.5
10x7.5
F.C.T. 90 sec
10x20
10x10
... burnout - hjem og spise.
2 hr 22 min
Re: Powershifter
:
2. sep 2013, 07:39af MChristensen
Noget af en omgang
Powershifter
:
2. sep 2013, 18:35af fretlz
BEN/RYG/BICEPS
OPV
6 min CT
OH SQS 10xlol
SQ 180 sec
10x40
9x60
6x80
6x80
6x80
6x80
B.O.R. 180 sec
10x40
10x60
6x80
6x90
6x90
6x90
Pulldown Plate Loaded 180 sec
9x80
6x110
6x120
6x120
6x120
6x120
Smith Shrugs 120 sec
12x55
10x95
9x105
9x105
8x115
10x105
BB Curls 120 sec
8x25
6x35
6x37.5
6x37.5
6x37.5
5x37.5
oa Iso Cable Curls 90 sec
10x15
8x20
10x18.5
10x18.5
6x25
4x27.5
4x22.5
2 hr 19 min
Powershifter
:
3. sep 2013, 23:03af fretlz
BRYST/SKULDRE
OPV
10 min CT
BP 180 sec
10x40
oa cable push
12x10
10x40
9x60
6x75
(1n100)
5x80
8x50
6x80
6x85
Incl BB Press 180 sec
10x45
9x60
9x60
9x60
9x60
MP 180 sec
10xlol
10x40
6x60
5x65
5x65
6x60
6x60
Cable Flies 90 sec
12x10
12x10
10x12.5
11x12.5
10x12.5
10x12.5
DB Lateral Raises 90 sec
10x10
8x12
8x12
8x12
8x12
8x12
CG BP Decl 120 sec
8x60
8x70
7x70
7x70
2 hr 30 min
Re: Powershifter
:
3. sep 2013, 23:04af fretlz
MChristensen skrev:Noget af en omgang
WORD. Gik satme ogsaa kold under de contact twists...
skal vist snart over paa et 3 eller 4 split
Powershifter
:
16. sep 2013, 22:21af fretlz
Der gik lige et par dage med diverse influenze/halsbetændelse.
Håber det kan holdes for døren nu.
Starter stille op igen med 2 split.
BEN/RYG/BICEPS
OPV
7 min CT
SQ 180 sec
10xlol
10xlol FSQ
8x40
8x60
8x70
8x70
B.O.R. 180 sec
12xlol
10x40
7x70
12x60
Chinups 180 sec
10x40 cable PD
8xbw
9xbw
8xbw
DB Shrugs 120 sec
10x24
8x36
9x38
10x36
High Cable Curls 90 sec
12x8,5
10x10
11x11
11x11
11x11
1 hr 35 min
Powershifter
:
17. sep 2013, 17:25af fretlz
BRYST/SKULDRE
15 min Bike
BP 180 sec
16xlol
12x40
8x60
9x60
10x60
Incl BB Press 180 sec
10x40
9x50
10x50
10x50
MP 180 sec
10xlol
10x40
8x50
8x50
8x50
Cable Lateral Raises 90 sec
10x4.75
10x5
10x5
10x6
Cable Flies 90 sec
13x7.5
10x10
8x10
8x10
Dips 120 sec
10xbw
10xbw
10xbw
1 hr 40 min
Powershifter
:
18. sep 2013, 21:45af fretlz
RYG/BEN/BICEPS
OPV
Rackpulls
10xlol
8x55
DL 150 sec
8x60
10x80
8x90
8x90
T-bar Rows 120 sec
11x20
8x40
10x45
7x55
Cable Pulldown 120 sec
11x35
10x50
10x60
10x60
Standing Calf Raises 120 sec
10x55
10x95
10x105
11x95
oa Cable Curls 90 sec
12x12.5
12x15
10x20
12x17.5
1 hr 45 min
Powershifter
:
19. sep 2013, 21:41af fretlz
BRYST/SKULDRE
BP 150 sec
15xlol
12x30
12x50
10x60
10x60
10x60
10x60
Incl DB Press 150 sec
8x26
8x26
7x26
8x24
MP 180 sec
12xlol
10x40
8x50
8x50
8x50
DB Flies 90 sec
10x14
10x16
10x16
10x16
Superset 90 sec
A1 Cable Lateral Raises
10x5
10x6
10x6
8x7.5
A2 pushdown var
10x17.5 rope
3x15 oa
10x22.5 rope
6x13.5 oa
8x27.5 rope
1 hr 45 min
Powershifter
:
20. sep 2013, 13:13af fretlz
BEN/RYG
OH SQ
10xlol
FSQ 180 sec
10xlol
10x40
10x50
6x60
6x60
6x60
Cable Pulldowns V-grip 120 sec
10x55
8x65
7x70
7x70
5x75
4x80+8x60
Rom DL 60 sec
10xlol
12x40
10x50
11x50
10x50
DB Rows 120 sec
10x26
8x30
8x32
8x32
Row mach Plate Loaded 120 sec
5x50 oa
5x110
8x90
1 hr 55 min
Powershifter
:
20. sep 2013, 20:17af fretlz
BICEPS
Preacher Cable Curls 90 sec
12x10
12x15
9x20
6x22.5
7x20
10x20
High Cable Curls 90 sec
10x8.5
10x8.5
10x8.5
10x10
10x11
10x11
12x8.5
37 minutes
Powershifter
:
21. sep 2013, 19:03af fretlz
BRYST/SKULDRE
Decl BP 180 sec
12x40
10x60
8x70
8x70
7x75
6x80
Incl BP 120 sec
12x40
7x60
8x60
8x60
MP 120 sec
12xlol
10x40
8x50
6x55
6x60
9x50
Cable Flies 90 sec
10x10
11x11
10x12.5
11x12.5
12x11
Bent Over Lateral Raises 90 sec
12x7
10x9
10x10
10x3.75 (High Pulley Rear Delt)
10x10
Superset 90 sec
A1 Incl BP
19x40
10x30
A2 Decl BP
8x45
15x45
1 hr 55 min
Powershifter
:
23. sep 2013, 23:49af fretlz
BEN/RYG/BICEPS
OPV
Dynamic stretching
OH SQ 10xlol
SQ 180 sec
12xlol
10x40
9x60
6x80
6x80
6x80
5x85
B.O.R. 180 sec
13xlol
10x40
6x80
6x80
6x80
6x80
Pullups 120 sec
9xbw
6xbw+10
5xbw+10
Pulldown Plate Loaded 120 sec
8x100
6x110
8x80
LP
10x120
Smith Shrugs 120 sec
10x55
10x75
10x95
6x115
7x115
oa Iso Cable Curls 90 sec
12x15
10x20
10x20
10x20
8x22.5
2 hr 10 min
Powershifter
:
24. sep 2013, 17:10af fretlz
BRYST/SKULDRE
2x3 min CT
BP 180 sec
12x30
13x40
10x60
7x75
5x80
5x85
1x isometric hold 120 kg 15 sek
3x85
Incl BB Press 180 sec
12x40
8x60
7x65
7x65
8x65
MP 180 sec
10x30
8x50
6x60
7x60
7x60
Cable Flies 90 sec
13x10
11x12.5
10x12.5
10x13.75
10x12.5
Cable Lateral Raises 90 sec
12x6
10x7.5
10x7.5
10x7.5
10x7.5
1 hr 50 min
Powershifter
:
26. sep 2013, 22:19af fretlz
RYG/BEN/BICEPS
OPV
dynamic stretching
Rackpulls
10x55
DL 240 sec
8x60
10x70
6x100
5x110
5x115
5x115
6x100
Pullups 120 sec
9xbw
6xbw+10
6xbw+10
6xbw+10
6xbw+10 (chinups)
T-bar Rows 120 sec
12x20
10x40
6x60
4x70
6x62.5
BB Curls 120 sec
12xlol
7x30
5x35
4x40 ss Leg Press 8x160
5x37.5 ss Leg Press 9x200
6x35 ss Leg Press 8x240
2 hrs 12 min
Powershifter
:
27. sep 2013, 23:11af fretlz
BRYST/SKULDRE
OPV
20 pushups
dynamic stretches
BP 240 sec
10x40
10x60
5x80
5x85
5x85
5x80
Incl DB Press 150 sec
8x26
5x30
5x30
5x30
5x30
MP 180 sec
10x40
5x60
5x62.5
5x60
5x60
6x60
Seat Calf Raises 90 sec
12x95
11x175
9x215
10x175
10x215
Cable Flies 90 sec
12x10
10x12.5
10x12.5
11x12.5
6x15
11x12.5
Seat DB Lateral Raises 90 sec
10x10
10x10
10x10
10x10
10x10
10x10
Floor Presses 120 sec
10xlol (Explosive)
6x35 (Explosive)
8x55 (semi-explosive)
5x75
3x65+6x45
2 hr 15 min
Powershifter
:
30. sep 2013, 16:56af fretlz
BEN/RYG/BICEPS
OPV
Dynamic stretching
OH SQ 10xlol
SQ 180 sec
10x40
10x50
7x80
6x85
5x90
4x100
5x90
B.O.R. 180 sec
11x40
10x60
6x80
5x85
5x85
6x85
6x85
Cable Pulldown V-grip 120 sec
10x50
6x70
6x75
5x75
6x75
6x75
DB Shrugs
10x34
Tbar Row
7x50
High Cable Curls 90 sec
12x7.5
9x10
10x10
10x10
8x10
10x10
10x11
1 hr 55 min
Powershifter
:
1. okt 2013, 22:38af fretlz
BRYST/SKULDRE
OPV
20 pushups
dynamic stretching
BP 240 sec
16xlol
11x50
6x70
5x80
1x isometric hold 120 kg 15 sek
5x80
5x80
Incl BB Press 150 sec
12x40
7x60
7x60
5x70
5x70
5x70
MP 180 sec
10xlol+9x40
6x60
5x60
6x60
6x60
6x60
Cable Flies 90 sec
15x7.5
13x10
12x11
12x12.5
12x12.5
12x12.5
12x12.5
Cable Lateral Raises 90 sec
12x5
10x6
10x7.5
10x7.5
10x7.5
10x7.5
10x7.5
2 hr 10 min
Powershifter
:
3. okt 2013, 23:38af fretlz
RYG/BEN/BICEPS
OPV
6 min CT
dynamic stretching
DL 300 sec
2x40
5x60
6x80
6x100
4x120
3x130
3x130
5x120
Pullups 120 sec
8xbw
6xbw+10
5xbw+10
6xbw+10
5xbw+10+2N
4xbw+10+3N
T-bar Rows 120 sec
10x30
6x50
5x60
5x60
5x60
5x60
Seated Calf Raises 120 sec
12x135
11x175
11x215
10x215
10x215
9x235
BB Curls 120 sec
12xlol
6x30
5x35
3x40
5x37.5
5x35
2 hrs 21 min
Powershifter
:
4. okt 2013, 22:58af fretlz
BRYST/SKULDRE
BP 240 sec
10xlol+15pushups
12x30
11x60
6x70
5x80
5x80
5x80
5x80
5x80
Incl DB Press 180 sec
8x26
7x28
5x30
5x30
6x30
5x30
MP 180 sec
10x40
7x50
8x50
6x60
6x60
5x60
6x60
SUPERSET 120 sec
A1 Bent Over Lateral Raises
12x7
12x10
10x12
10x12
10x12
10x12
A2 DB Flies
12x14
10x18
10x18
9x18
10x18
10x18
2 hr 20 min
Powershifter
:
7. okt 2013, 23:18af fretlz
BEN/RYG/BICEPS
OPV
Dynamic stretching
OH SQ 10xlol
SQ 300 sec
10x40
10x60
7x80
5x90
5x90
5x90
5x90
B.O.R. 75 sec
12x40
10x60
6x80
5x85
6x80
6x85
6x85
Pulldown Plate load 90 sec
10x60
6x100
6x110
6x110
6x100
7x100
Smith Shrugs 90 sec
12x55
6x95
6x115
4x115
8x95
8x105
Superset 90 sec
A1 oa cable pulldown
6x30
8x35
4x40
A2 seat calf raise
10x135
10x175
10x195
High Cable Curls 90 sec
12x7.5
10x10
11x11
8x12.5
8x12.5
5x15
8x12x.5
10x11
2 hr 25 min
Powershifter
:
8. okt 2013, 23:23af fretlz
BRYST/SKULDRE
BP 300 sec
OPV
12xlol
12 pushups
12x40
10x60
7x70
5x80
5x80
5x80
5x80
Incl BB Press 180 sec
12x40
8x60
8x60
6x65
10x60
7x70
Der kom en halv times pause ind her, da jeg sku vente paa power racket.
Brugte muligheden til at spise lidt frugt i ventetiden.
MP 180 sec
12xlol standing
10x40
6x60
6x60
6x60
6x60
6x60
Cable Flies 90 sec
14x8.5
12x11
10x12.5
10x12.5
10x12.5
10x12.5
Cable Lateral Raises 60 sec
12x5
10x6
10x7.5
12x6
12x6
10x7
2 hr 45 min
Powershifter
:
10. okt 2013, 23:37af fretlz
RYG/BEN/BICEPS
OPV
wall squat/stretch
DL 300 sec
10x40
8x60
8x60
5x110
6x110
5x110
5x110
5x110
5x110
Chinups ca 180 sec
7xbw+10
5xbw+15
6xbw+15
5xbw+15
5xbw+15+2N
T-bar Rows 180 sec
10x30
9x40
6x60
6x60
7x60
6x60
6x60
BB Curls 120 sec
12xlol
6x30
5x35
5x37.5
4x37.5
5x35
6x32.5
lidt HCC
2 hrs 21 min
Powershifter
:
11. okt 2013, 21:44af fretlz
BRYST/SKULDRE
OPV
8 min CT
BP 300 sec
10xlol+12pushups
11x40
10x60
6x80
5x80
5x80
5x80
10x50
5x80
Incl DB Press 180 sec
8x24
6x30
6x30
6x30
6x30
MP 180 sec
12xlol (smith)
10x35 (smith)
9x40
5x60
6x60
6x60
7x60
SUPERSET 120 sec
A1 Bent Over Lateral Raises
10x12
10x12
10x12
10x12
10x12
A2 DB Flies
12x16
10x18
10x18
8x18
8x18
2 hr 20 min
Powershifter
:
15. okt 2013, 00:12af fretlz
BEN/RYG/BICEPS
Holder lidt igen pga ømme led i armene.
OPV
10 min CT
Dynamic stretching
OH SQ 10xlol
SQ 300 sec
10x40
10x50
8x60
6x80
6x80
6x80
6x80
Yates Rows 120 sec
12x30
10x60
8x60
10x60
10x60
6x80
6x80
Pulldown Cable Demi grip 120 sec
10x40
8x60
6x70
V-grip
5x75
5x75
High Cable Curls 90 sec
10x10
10x10
9x12.5
9x12.5
10x12.5
10x12.5
1 hr 50 min
Powershifter
:
15. okt 2013, 23:25af fretlz
BRYST/SKULDRE
OPV
10 min CT
BP 180 sec
13xlol
12x40
8x60
9x60
8x65
9x65
10x65
Incl BB Press 120 sec
10x30
8x50
8x50
8x60
8x60
8x60
MP 120 sec
8xlol
10x30
8x50
9x50
8x50
8x50
Cable Flies 90 sec
12x10
9x12.5
10x10
12x10
10x10
Cable Lateral Raises 60 sec
10x5
10x5
10x5
10x5
10x5
Dips 60 sec
10xbw
8xbw
7xbw
2 hr 5 min
Powershifter
:
17. okt 2013, 22:04af fretlz
RYG/BEN/BICEPS
OPV
10 min CT
DL 300 sec
10xlol
8x60
5x100
5x120
4x120
5x120
5x120
Pullups ca 180 sec
9xbw
6xbw (Wide neutral grip)
6xbw
6xbw (Wide neutral grip)
6xbw
T-bar Rows 180 sec
8x30
7x50
6x60
5x65
6x65
5x70 drop 5x65 drop 4x60
DB Curls w/band 60 sec
10x8
8x9
8x8
9x8
9x8
Seated Calf Raise 120 sec
10x135
10x175
10x215
10x215
10x215
10x215
2 hrs 18 min
Re: Powershifter
:
18. okt 2013, 07:53af dwellengers
Hvad siger BW efterhånden?
Re: Powershifter
:
18. okt 2013, 21:09af fretlz
dwellengers skrev:Hvad siger BW efterhånden?
Målt til 75.2 idag