bodybuilding.dk

PRESS
Monday, 19 August 2019 at 16.15

Overhead Press (90s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 8 [Warm-up]
Set 3: 35 kg × 8
Set 4: 40 kg × 8
Set 5: 48 kg × 8

Bench Press (120s)
Set 1: 50 kg × 8 [Warm-up]
Set 2: 50 kg × 8
Set 3: 60 kg × 8
Set 4: 60 kg × 8
Set 5: 80 kg × 5
Set 6: 80 kg × 5
Set 7: 80 kg × 5
Set 8: 90 kg × 5

Pec Deck
Set 1: 60 kg × 15
Set 2: 60 kg × 15
Set 3: 60 kg × 15
Face Pull (90s)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12

Db Floor Press
Set 1: 32,5 kg × 8
Set 2: 32,5 kg × 8
Set 3: 32,5 kg × 8
Set 4: 32,5 kg × 8
Triceps Pushdown (90s)
Set 1: 50 kg × 15
Set 2: 50 kg × 15
Set 3: 50 kg × 15
Set 4: 50 kg × 15

BACK I
Wednesday, 21 August 2019 at 11.30

SL DL f pins (150s)
Set 1: 50 kg × 8 [Warm-up]
Set 2: 50 kg × 8 [Warm-up]
Set 3: 80 kg × 6
Set 4: 80 kg × 6
Set 5: 97 kg × 5
Set 6: 97 kg × 5
Set 7: 110 kg × 3
Set 8: 110 kg × 4

Seal Rows (120s)
Set 1: 60 kg × 10
Set 2: 80 kg × 6
Set 3: 80 kg × 6
Set 4: 80 kg × 6
Set 5: 90 kg × 5

Lat Pulldown (120s)
Set 1: 63 kg × 8
Set 2: 70 kg × 8
Set 3: 70 kg × 8
Set 4: 70 kg × 8
Set 5: 70 kg × 8

DB Pullover
Set 1: 27,5 kg × 10
Set 2: 27,5 kg × 10
Set 3: 27,5 kg × 10
Set 4: 27,5 kg × 10
BB Curl (90s)
Set 1: 30 kg × 8
Set 2: 30 kg × 8
Set 3: 30 kg × 8
Set 4: 30 kg × 8

LEGS
Friday, 23 August 2019 at 16.00
Dyn. stretching

BSQ (120s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 60 kg × 6
Set 4: 60 kg × 6
Set 5: 80 kg × 6
Set 6: 80 kg × 6
Set 7: 80 kg × 6
Set 8: 80 kg × 6

Leg Ext (105 sec)
Set 1: 100 kg × 12
Set 2: 100 kg × 12
Set 3: 100 kg × 12
Set 4: 100 kg × 12

Seated Leg Curl (105s)
Set 1: 120 kg × 12
Set 2: 120 kg × 12
Set 3: 120 kg × 12
Set 4: 120 kg × 12

DB SL DL (120s)
Set 1: 2x25 kg x 12
Set 2: 2x25 kg x 12
Set 3: 2x25 kg x 12
Set 4: 2x25 kg x 12

PRESS
Saturday, 24 August 2019 at 14.13

Bench Press (120s)
Set 1: 70 kg × 3 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 70 kg × 10
Set 4: 70 kg × 10
Set 5: 70 kg × 10
Set 6: 90 kg × 3
Set 7: 90 kg × 3
Set 8: 90 kg × 5

Pec Deck (90s)
Set 1: 80 kg × 10
Set 2: 80 kg × 10
Set 3: 80 kg × 10
Set 4: 80 kg × 10
Set 5: 80 kg × 10

Lateral Raise (90s)
Set 1: 14 kg × 15
Set 2: 18 kg × 12
Set 3: 18 kg × 15
Set 4: 18 kg × 15
Set 5: 18 kg × 15
Set 6: 18 kg × 15

Face Pull
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 10
Db Floor Press
Set 1: 30 kg × 6
Set 2: 32,5 kg × 6
Set 3: 32,5 kg × 8
Set 4: 32,5 kg × 8
Triceps Pushdown (120s)
Set 1: 50 kg × 15
Set 2: 50 kg × 15
Set 3: 50 kg × 15
Set 4: 50 kg × 15

BACK I
Sunday, 25 August 2019 at 15.43

Rackpulls (150s)
Set 1: 60 kg × 8 [Warm-up]
Set 2: 60 kg × 8 [Warm-up]
Set 3: 100 kg × 6
Set 4: 100 kg × 6
Set 5: 120 kg × 5
Set 6: 120 kg × 5

Seal Rows (120s)
Set 1: 60 kg × 10
Set 2: 80 kg × 6
Set 3: 85 kg × 2
Set 4: 95 kg × 3
Set 5: 90 kg × 3

WNG Pulldown (120s)
Set 1: 63 kg × 12
Set 2: 70 kg × 8
Set 3: 77 kg × 8
Set 4: 77 kg × 8
Set 5: 77 kg × 8

OA Rope Hammer Curls
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10
Curldown (90s)
Set 1: 28 kg × 12
Set 2: 32 kg × 12
Set 3: 32 kg × 12
Set 4: 32 kg × 12

BACK I
Wednesday, 28 August 2019 at 16.00

Deadlift (150s)
Set 1: 60 kg × 8 [Warm-up]
Set 2: 60 kg × 8 [Warm-up]
Set 3: 100 kg × 5
Set 4: 100 kg × 5
Set 5: 110 kg × 5
Set 6: 115 kg × 5
Set 7: 115 kg × 5
Set 8: 115 kg × 5

Seal Rows (120s)
Set 1: 60 kg × 10
Set 2: 80 kg × 6
Set 3: 80 kg × 6
Set 4: 80 kg × 6
Set 5: 80 kg × 6

OA Pulldown w twist (120s)
Set 1: 49 kg × 12
Set 2: 56 kg × 8
Set 3: 56 kg × 8
Set 4: 56 kg × 8
Set 5: 56 kg × 9

DB Pullover (90s)
Set 1: 30 kg × 8
Set 2: 30 kg × 9
Set 3: 30 kg × 10
Set 4: 30 kg × 10

BB Curl
Set 1: 30 kg × 8
Set 2: 30 kg × 8
Set 3: 30 kg × 8
Set 4: 30 kg × 8
Iso-Lateral Row (90s)
Set 1: 56 kg × 8
Set 2: 56 kg × 8
Set 3: 56 kg × 8
Set 4: 56 kg × 8

13003 kg på 1t 50m

PRESS I (chesticles)
Thursday, 29 August 2019 at 16.00

Bench Press (180+ s)
Set 1: 60 kg × 6 [Warm-up]
Set 2: 60 kg × 7 [Warm-up]
Set 3: 80 kg × 4
Set 4: 90 kg × 2
Set 5: 90 kg × 3
Set 6: 60 kg × 8
Set 7: 100 kg × 2
Set 8: 100 kg × 2
Set 9: 100 kg × 2
Set 10: 60 kg × 10

Chest Dip (90s)
Set 1: bw × 15
Set 2: bw × 15
Set 3: bw × 13
Set 4: bw × 12

Pec Deck (90s)
Set 1: 80 kg × 10
Set 2: 80 kg × 10
Set 3: 80 kg × 10
Set 4: 80 kg × 10

Db Floor Press
Set 1: 32,5 kg × 8
Set 2: 32,5 kg × 8
Set 3: 32,5 kg × 8
Set 4: 32,5 kg × 8
Lying Lateral Raise (90s)
Set 1: 14 kg × 15
Set 2: 18 kg × 12
Set 3: 18 kg × 12
Set 4: 18 kg × 12

Face Pull (60s)
Set 1: 30 kg × 15
Set 2: 30 kg × 15
Set 3: 30 kg × 15
Set 4: 30 kg × 15

14543 kg på 1t 42 m

BACK I
Saturday, 31 August 2019 at 16.00

Snatchgrip Deadlift (180s)
Set 1: 70 kg × 6 [Warm-up]
Set 2: 70 kg × 6 [Warm-up]
Set 3: 90 kg × 6
Set 4: 110 kg × 5
Set 5: 110 kg × 5
Set 6: 110 kg × 5
Set 7: 110 kg × 5
Set 8: 110 kg × 5

WNG Pulldown (120s)
Set 1: 63 kg × 8
Set 2: 70 kg × 8
Set 3: 77 kg × 8
Set 4: 77 kg × 8
Set 5: 77 kg × 8
Set 6: 77 kg × 8

Yates-style Seal Rows (120s)
Set 1: 60 kg × 12
Set 2: 60 kg × 12
Set 3: 60 kg × 12
Set 4: 60 kg × 12
Set 5: 60 kg × 12
Set 6: 60 kg × 12

OA Rope Hammer Curls
Set 1: 10 kg × 10+10
Set 2: 10 kg × 10+10
Set 3: 10 kg × 10+10
Set 4: 10 kg × 10+10
Curldown
Set 1: 28 kg × 12
Set 2: 28 kg × 12
Set 3: 28 kg × 12
Set 4: 28 kg × 12

BB Shrugs
Set 1: 80 kg × 10
Set 2: 80 kg × 10
Set 3: 80 kg × 10
Set 4: 80 kg × 10
CS OA Chaincurl
Set 1: 2/13 kg × 10+10
Set 2: 2/13 kg × 10+10
Set 3: 2/13 kg × 10+10
Set 4: 2/13 kg × 10+10

17922 på 1t 44m

PRESS II (shoulder)
Monday, 2 September 2019 at 16.00

DB OHP (90s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 22,5 kg × 10 [Warm-up]
Set 3: 25 kg × 10
Set 4: 25 kg × 10
Set 5: 27,5 kg × 8
Set 6: 27,5 kg × 8

Chest Machine (80s)
Set 1: 110 kg × 10 [Warm-up]
Set 2: 130 kg × 10
Set 3: 150 kg × 10
Set 4: 150 kg × 10
Set 5: 150 kg × 10
Set 6: 150 kg × 10
Set 7: 150 kg × 10

Rear Delt Rope Pull
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10
Reverse Fly Machine (80s)
Set 1: 60 kg × 12
Set 2: 60 kg × 12
Set 3: 60 kg × 12

Lying Lateral Raise
Set 1: 18 kg × 15
Set 2: 18 kg × 15
Set 3: 18 kg × 15
Set 4: 18 kg × 15
Set 5: 18 kg × 15
Pec Deck (105s)
Set 1: 80 kg × 10
Set 2: 80 kg × 10
Set 3: 80 kg × 10
Set 4: 80 kg × 10
Set 5: 80 kg × 10

CG BP (120s)
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10

24640 kg på 1t 28m

LEGS
Tuesday, 3 September 2019 at 17.00
Dyn. stretching

Belt Squats (180 s)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 10 [Warm-up]
Set 3: 70 kg × 10
Set 4: 80 kg × 8
Set 5: 80 kg × 8
Set 6: 90 kg × 6
Set 7: 90 kg × 6
Set 8: 95 kg × 6

Leg Ext (105 sec)
Set 1: 100 kg × 12
Set 2: 100 kg × 12
Set 3: 100 kg × 12
Set 4: 100 kg × 12
Set 5: 100 kg × 12

Seated Leg Curl (105s)
Set 1: 120 kg × 12
Set 2: 120 kg × 12
Set 3: 120 kg × 12
Set 4: 120 kg × 12
Set 5: 120 kg × 12

DB SL DL (120s)
Set 1: 2x25 kg x 12
Set 2: 2x25 kg x 12
Set 3: 2x25 kg x 12
Set 4: 2x25 kg x 12

18812 kg på 1t 36 min

Belt squats var pænt lækkert at prøve, fik banket mine ben godt igennem uden at min lænd "kom i vejen".
Håber således der bliver mere restitution til nedre ryg inden det går løs næste gang

PRESS I
Thursday, 5 September 2019 at 18.00

Bench Press (120s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 8
Set 3: 50 kg × 10
Set 4: 60 kg × 11
Set 5: 60 kg × 10
Set 6: 60 kg × 10
Set 7: 60 kg × 10
Set 8: 60 kg × 10

Overhead Press (120s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 22,5 kg × 10 [Warm-up]
Set 3: 50 kg × 6
Set 4: 60 kg × 3
Set 5: 60 kg × 4

Db Floor Press
Set 1: 30 kg × 8
Set 2: 30 kg × 8
Set 3: 30 kg × 8
Set 4: 32,5 kg × 8
Triceps Pushdown (90s)
Set 1: 55 kg × 12
Set 2: 55 kg × 12
Set 3: 55 kg × 12
Set 4: 55 kg × 12

BACK I
Friday, 6 September 2019 at 15.00

DL (150s)
Set 1: 70 kg × 5 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 70 kg × 6
Set 4: 90 kg × 5
Set 5: 110 kg × 5
Set 6: 120 kg × 3
Set 7: 120 kg × 3
Set 8: 120 kg × 3

BB Seal Rows(120s)
Set 1: 60 kg × 8
Set 2: 80 kg × 6
Set 3: 80 kg × 7
Set 4: 80 kg × 6
Set 5: 80 kg × 8

OA Lat Pulldown (120s)
Set 1: 49 kg × 10+10
Set 2: 56 kg × 9+9
Set 3: 56 kg × 9+9
Set 4: 56 kg × 9+9
Set 5: 56 kg × 10+10

Rope Hammer Curls
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 10
Curldown (95s)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 17

Pulley Yates (120s)
Set 1: 49 kg x 10
Set 2: 49 kg x 12
Set 3: 49 kg x 12
Set 4: 49 kg x 12

Pre-workout: 1 nocco(raspb), 2 dadler, 2 dl havregryn og 200 ml gr.y. i blenderen.
Det smagte ikke godt, men heller ej sygt ringe.
BACK I
Monday, 9 September 2019 at 17.03

BB SL DL (150s)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 80 kg × 8 [Warm-up]
Set 3: 90 kg × 8
Set 4: 100 kg × 8
Set 5: 100 kg × 8
Set 6: 100 kg × 8
Set 7: 100 kg × 8
Set 8: 100 kg × 8

BB Seal Rows (120s)
Set 1: 60 kg × 10
Set 2: 80 kg × 4
Set 3: 87,5 kg × 4
Set 4: 90 kg × 5
Set 5: 90 kg × 4
Set 6: 90 kg × 6

WNG Pulldown (120s)
Set 1: 70 kg × 7
Set 2: 77 kg × 7
Set 3: 77 kg × 7
Set 4: 77 kg × 7
Set 5: 77 kg × 8

DB Pullover (95s)
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 32,5 kg × 10
Set 4: 32,5 kg × 10

BB Curls (100s)
Set 1: 29 kg × 10
Set 2: 31 kg × 8
Set 3: 31 kg × 8
Set 4: 31 kg × 8
Set 5: 40 kg × 4 + 30 kg x 6
Set 6: 40 kg × 4 + 30 kg x 6

13757 kg på 1t 48m
Magtede ikke ben-træning (TBH) så det blev noget erector-pump i stedet
- hvilket var hjernedødt men nice. Masser af broc's&rice&ribeye til aften.
Then some hard-earned shut-eye.

PRESS I (chest)
Wednesday, NINE-ELEVEN 2019 at 18.00

BB BP (150-180s)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 50 kg × 10 [Warm-up]
Set 3: 60 kg × 10 [Warm-up]
Set 4: 80 kg × 6
Set 5: 80 kg × 6
Set 6: 90 kg × 4
Set 7: 90 kg × 5
Set 8: 90 kg × 5
Set 9: 90 kg × 3
Set 10: 90 kg × 5
Negatives: (6 sec ecc)
Set 11: 110 kg × 2
Set 12: 110 kg × 2

Pec Deck (105s)
Set 1: 70 kg × 14
Set 2: 70 kg × 14
Set 3: 70 kg × 14
Set 4: 70 kg × 14

Lying Lateral Raise
Set 1: 18 kg × 16
Set 2: 18 kg × 16
Set 3: 18 kg × 16
Set 4: 18 kg × 16
Triceps Pushdown (105s)
Set 1: 55 kg × 16
Set 2: 55 kg × 16
Set 3: 55 kg × 16
Set 4: 55 kg × 16

Military Press (105s)
Set 1: 20 kg × 10
Set 2: 30 kg × 8
Set 3: 40 kg × 8
Set 4: 40 kg × 8
Set 5: 40 kg × 8

14772 kg på 1t 41m
For satan det var nice.
Er rimelig kørt over idag. Sødmælk ad libitum skulle klare sagerne.
8 timers matematik imorgen - småkager!!

PUSH Work
11 December 2019 at 17.30 @ FW

BB Bench Press (120s)
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 80 kg × 6
Set 4: 80 kg × 6
Set 5: 80 kg × 6
Set 6: 80 kg × 6

Lever Chest Press (120s) 3-4s ecc
Set 1: 40 kg × 15
Set 2: 60 kg × 8
Set 3: 60 kg × 8
Set 4: 60 kg × 8

DB Lateral Raises
Set 1: 7 kg × 12
Set 2: 8 kg × 12
Set 3: 8 kg × 12
Set 4: 8 kg × 12
Set 5: 8 kg × 12
Smith OHP (3-4 s ecc)
Set 1: 40 kg × 8
Set 2: 60 kg × 5
Set 3: 60 kg × 5
Set 4: 60 kg × 5
Set 5: 60 kg × 5
Band facepull/pullapart (120s)
Set 1: greenband x 12
Set 2: greenband x 12
Set 3: greenband x 12
Set 4: greenband x 12
Set 5: greenband x 12

Chest Dip (90s)
Set 1: bw × 12
Set 2: bw × 12
Set 3: bw × 10
Set 4: bw × 10

Triceps Rope Pushdown
Set 1: 22,5 kg × 10
Set 2: 22,5 kg × 10
Set 3: 22,5 kg × 10
OH Triceps Ext (80s)
Set 1: 12,5 kg × 8
Set 2: 12,5 kg × 8
Set 3: 12,5 kg × 8

11643kg på 81m

OKKAAAY - LEEETSS GOOOO AGAAAAIIINN

PULL Work
12 December 2019 at 18.00 @ FW

Deadlift (Barbell)
Set 1: 60 kg × 10
Set 2: 80 kg × 8
Set 3: 90 kg × 5
Set 4: 100 kg × 5
Set 5: 100 kg × 5
Set 6: 100 kg × 5
Set 7: 100 kg × 5
Set 8: 100 kg × 5

Chest supp OA Rows
Set 1: 20 kg × 12
Set 2: 30 kg × 10
Set 3: 40 kg × 10
Set 4: 45 kg × 10
Set 5: 45 kg × 10

Cable Pulldown CG
Set 1: 55 kg × 8
Set 2: 55 kg × 8
Set 3: 65 kg × 6
Set 4: 70 kg × 5
Set 5: 70 kg × 6

OA Cable Pulldown
Set 1: 20 kg × 8
Set 2: 20 kg × 8
Set 3: 20 kg × 8
Set 4: 20 kg × 8

Smith Shrugs
Set 1: 60 kg × 15
Set 2: 60 kg × 15
Set 3: 60 kg × 15

Rope Hammer Curls
Set 1: 7,5 kg × 10
Set 2: 7,5 kg × 10
Set 3: 7,5 kg × 10
Set 4: 7,5 kg × 10
Curldown
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 12

15590 kg på 96 min

LEGS
14 December 2019 at 13.00
(WU: Dyn. stretching)

BSQ (120s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 60 kg × 6
Set 4: 60 kg × 6
Set 5: 80 kg × 6
Set 6: 80 kg × 6
Set 7: 80 kg × 6
Set 8: 80 kg × 6

Leg Press (120 sec)
Set 1: 120 kg × 12
Set 2: 160 kg × 12
Set 3: 200 kg × 10
Set 4: 200 kg × 10
Set 5: 200 kg × 10
Set 6: 200 kg × 10

Seated Leg Curl (120s)
Fuck en lortemaskine i FW!
Set 1: 45 kg × 12
Set 2: 45 kg × 12
Set 3: 45 kg × 12
Set 4: 45 kg × 12

DB SL DL (120s)
Set 1: 2x26 kg x 12
Set 2: 2x26 kg x 12
Set 3: 2x26 kg x 12
Set 4: 2x26 kg x 12

19256 kg på 92 min

PULL
Monday, 16 December 2019 at 18.00
(WU: meadows lat-activation, mcgill curlups)

SL DL (90s)
Set 1: 50 kg × 8
Set 2: 50 kg × 8
Set 3: 70 kg × 8
Set 4: 70 kg × 8
Set 5: 90 kg × 6
Set 6: 90 kg × 6
Set 7: 90 kg × 6

Pulldown CNG (90s)
Set 1: 40 kg × 10
Set 2: 55 kg × 10
Set 3: 55 kg × 10
Set 4: 60 kg × 10
Set 5: 60 kg × 10

Pulley Isometric (90s)
Set 1: 20 kg × 12
Set 2: 30 kg × 12
Set 3: 40 kg × 10
Set 4: 45 kg × 10
Set 5: 55 kg × 8
Set 6: 55 kg × 8

DB Rows
Set 1: 32 kg × 8
Set 2: 32 kg × 8
Set 3: 32 kg × 8
Set 4: 32 kg × 8
Reverse Curl EZ-bar (90s)
Set 1: 12,5 kg × 12
Set 2: 12,5 kg × 12
Set 3: 12,5 kg × 12
Set 4: 12,5 kg × 12

10194 kg på 1 t 20 min

PUSH
Tuesday, 17 December 2019 at 20.00
(WU: db reardelt raise, db lateral raise, band pullaparts, shoulder rot.)

Shoulder Press Lever Plate (85s)
Set 1: 40 kg × 10
Set 2: 40 kg × 10
Set 3: 40 kg × 10
Set 4: 40 kg × 10
Set 5: 40 kg × 10
Set 6: 40 kg × 10
Set 7: 40 kg × 10
Set 8: 40 kg × 10
Set 9: 40 kg × 10
Set 10: 40 kg × 10

Chest Press Machine (90s)
Set 1: 40 kg × 15
Set 2: 60 kg × 10
Set 3: 60 kg × 8
Set 4: 70 kg × 8
Set 5: 70 kg × 8
Set 6: 70 kg × 8

Lateral Raise Cable
Set 1: 5 kg × 12
Set 2: 5 kg × 12
Set 3: 5 kg × 12
Set 4: 5 kg × 12
Rear Delt Rope Pull (75s)
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 40 kg × 12

9460 kg på 42 min

LEGS
Wednesday, 18 December 2019 at 17.30
(WU: Dyn. stretching)

FSQ (120s)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 50 kg × 8
Set 4: 50 kg × 8
Set 5: 60 kg × 8
Set 6: 60 kg × 8
Set 7: 60 kg × 8
Set 8: 60 kg × 8

Leg Press (120 sec)
Set 1: 120 kg × 12
Set 2: 160 kg × 12
Set 3: 200 kg × 10
Set 4: 200 kg × 10
Set 5: 200 kg × 10
Set 6: 200 kg × 10

Seated Leg Curl (120s)
Set 1: 40 kg × 12
Set 2: 45 kg × 12
Set 3: 45 kg × 12
Set 4: 45 kg × 12

DB SL DL (120s)
Set 1: 2x26 kg x 12
Set 2: 2x26 kg x 12
Set 3: 2x26 kg x 12
Set 4: 2x26 kg x 12

19276 kg på 99 min

Guns Meadows Session
Sunday, 22 December 2019 at 16.15

EZbar Drag Curl (85s)
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12
Set 4: 20 kg × 12

DB Preacher Curl (85s)
Set 1: 8 kg × 10
Set 2: 8 kg × 10
Set 3: 8 kg × 10
Set 4: 8 kg × 10

DB Hammer Curl (85s)
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10

Triceps Ext Double Rope (85s)
Set 1: 15 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12
Set 4: 20 kg × 12

Pushdown (85s)
Set 1: 25 kg × 10
Set 2: 25 kg × 10
Set 3: 25 kg × 10
Set 4: 25 kg × 10

KB Skullcrush Floor (85s)
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10

PUSH
Thursday, 26 December 2019 at 17.30
Meadows Pec Activation

DB Incl BP (90s)
Set 1: 22 kg × 10
Set 2: 24 kg × 10
Set 3: 26 kg × 10
Set 4: 28 kg × 10
Set 5: 30 kg × 10
Set 6: 32 kg × 10

OHP Pins(120s)
Set 1: 20 kg × 6
Set 2: 40 kg × 4
Set 3: 50 kg × 4
Set 4: 60 kg × 3
Set 5: 67,5 kg × 2
Set 6: 67,5 kg × 2

BB Floor Press
Set 1: 40 kg × 6
Set 2: 60 kg × 6
Set 3: 80 kg × 6
Set 4: 80 kg × 6
Set 5: 80 kg × 6
Set 6: 80 kg × 6
Pec Deck (120s)
Set 1: 35 kg × 12
Set 2: 35 kg × 12
Set 3: 41 kg × 12
Set 4: 41 kg × 12
Set 5: 41 kg × 12
Set 6: 41 kg × 10

Cable Upright Row (105s)
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 12

KB Skullcrush Floor (90s)
Set 1: 10 kg × 10
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 12

11111 kg på 96 min

PULL
Friday, 27 December 2019 at 16.30
WU: core tri-set

Deadlift (120s)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 80 kg × 6
Set 4: 110 kg × 5
Set 5: 110 kg × 5
Set 6: 110 kg × 5
Set 7: 110 kg × 5
Set 8: 110 kg × 5

DB Incl Rows (90s)
Set 1: 17,5 kg × 10
Set 2: 20 kg × 10
Set 3: 22,5 kg × 10
Set 4: 25 kg × 10
Set 5: 25 kg × 10
Set 6: 30 kg × 10
Set 7: 30 kg × 10

Trapbar Shrugs (105s)
Set 1: 65 kg × 12
Set 2: 85 kg × 10
Set 3: 85 kg × 10
Set 4: 85 kg × 10

Pulldown CNG (105s)
Set 1: 40 kg × 10
Set 2: 55 kg × 10
Set 3: 55 kg × 10
Set 4: 55 kg × 10
Set 5: 55 kg × 10
Set 6: 55 kg × 10

Incl DB Curls (90s)
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10

14130 kg på 106 min

UNDERSTEL
Saturday, 28 December 2019 at 14.30
WU: dyn stretch

BB Squat (120s)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 40 kg × 6
Set 4: 60 kg × 6
Set 5: 70 kg × 6
Set 6: 70 kg × 6
Set 7: 70 kg × 6

Leg Press Lever (120s)
Set 1: 80 kg × 10
Set 2: 120 kg × 10
Set 3: 120 kg × 10
Set 4: 160 kg × 10
Set 5: 160 kg × 10
Set 6: 160 kg × 10
Set 7: 160 kg × 10

Lying Leg Curl
Set 1: 35 kg × 12
Set 2: 40 kg × 10
Set 3: 40 kg × 10
Set 4: 40 kg × 10
Leg Extension (120s)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12

Seat Calf Raises (120s)
Set 1: 55 kg × 12
Set 2: 95 kg × 12
Set 3: 115 kg × 10
Set 4: 115 kg × 10
Set 5: 115 kg × 10

20170 kg på 86 min
Var satme ikke superoplagt og heller ikke særlig stærk.
Det gik dog nogenlunde. Nu er der serie, sødmælk og zzzzzz!

PUSH
Sunday, 29 December 2019 at 18.00

OHP Pins (120s)
Set 1: 20 kg × 6
Set 2: 40 kg × 6
Set 3: 50 kg × 6
Set 4: 50 kg × 6
Set 5: 60 kg × 2

Plate Shoulder Press (90s)
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 40 kg × 12
Set 5: 40 kg × 12

CG Incline BP (90s)
Set 1: 50 kg × 8
Set 2: 60 kg × 8
Set 3: 70 kg × 7
Set 4: 60 kg × 8
Set 5: 60 kg × 8

Cable Upright Rows (90s)
Set 1: 25 kg × 10
Set 2: 25 kg × 10
Set 3: 25 kg × 10
Set 4: 25 kg × 10

Skullcrusher EZ-bar (90s)
Set 1: 15 kg × 12
Set 2: 20 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 12

7830 kg på 70 min

PULL
Tuesday, 31 December 2019 at 13.00

Deadlift (150s)
Set 1: 60 kg × 6
Set 2: 80 kg × 6
Set 3: 100 kg × 5
Set 4: 110 kg × 5
Set 5: 110 kg × 5
Set 6: 110 kg × 5
Set 7: 110 kg × 5
Set 8: 110 kg × 5

WG Pullups (120s)
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps
Set 4: 7 reps
Set 5: 7 reps

Seated Row Mach (120s) Widegrip+neutralgrip
Set 1: 20 kg × 10+6
Set 2: 40 kg × 8+5
Set 3: 40 kg × 8+5
Set 4: 40 kg × 9+5
Set 5: 40 kg × 8+5

Military Press XPL (120s)
Set 1: 20 kg × 6
Set 2: 20 kg × 6
Set 3: 30 kg × 6
Set 4: 30 kg × 6
Set 5: 30 kg × 6

10110 kg på 57 min

LEGS
Thursday, 2 January 2020 at 18.00
WU: dyn stretch

BB Squat (120s)
Set 1: 20 kg × 10
Set 2: 40 kg × 8
Set 3: 50 kg × 8
Set 4: 60 kg × 6
Set 5: 70 kg × 6
Set 6: 70 kg × 6
Set 7: 70 kg × 6

Leg Press Lever (120s)
Set 1: 80 kg × 10
Set 2: 120 kg × 10
Set 3: 120 kg × 10
Set 4: 160 kg × 10
Set 5: 160 kg × 10
Set 6: 160 kg × 10
Set 7: 160 kg × 10

Lying Leg Curl
Set 1: 35 kg × 12
Set 2: 40 kg × 10
Set 3: 45 kg × 10
Set 4: 45 kg × 10
Leg Extension (120s)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12

Seat Calf Raises (120s)
Set 1: 55 kg × 12
Set 2: 95 kg × 12
Set 3: 115 kg × 10
Set 4: 115 kg × 10
Set 5: 115 kg × 10

20550 kg på 92 min

PUSH
Friday, 3 January 2020 at 16.00
WU: pec activation

Chest Press Machine (20s)
Set 1: 35 kg × 4
Set 2: 45 kg × 4
Set 3: 55 kg × 4
Set 4: 65 kg × 4
Set 5: 75 kg × 6

Incl Smith Machine BP (110s)
Set 1: 55 kg × 8
Set 2: 55 kg × 8
Set 3: 75 kg × 8
Set 4: 75 kg × 8
Set 5: 75 kg × 8

Lever Chest Press (105s)
Set 1: 40 kg × 15
Set 2: 60 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10
Set 5: 70 kg × 10
Set 6: 70 kg × 6

Military Press XPL (110s)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 8
Set 4: 30 kg × 8
Set 5: 30 kg × 8

Cable Upright Rows (100s)
Set 1: 25 kg × 10
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 12

KB Skull crushers (95s)
Set 1: 10 kg × 10
Set 2: 12 kg × 10
Set 3: 12 kg × 10
Set 4: 12 kg × 10

10380 kg på 80 min