Side 4 af 31
Powershifter
:
11. jun 2013, 00:00
af fretlz
29. Maj 2013
OPV
15 min Cardio paa baand
BP
20x20
15x40
15x50
11x60
10x60
11x60
8x60
BB Rows Supinated Grip
12x40
11x60
11x60
12x60
10x60
11x60
Powershifter
:
11. jun 2013, 00:05
af fretlz
31. Maj 2013
OPV
6 min CT
10 min Cardio paa baand
OH SQ 10xlol
Rack pulls
10x50
8x70
Semi-DEF DL
10x60
8x80
6x100
Cable Pulldown
10x50
10x50
10x50
Giantset
A1 Low Row PL
10x80
6x90
10x80
A2 OA pulldown
1x40
3x35
3x35
A3 cable curl
10x12.5
6x15
9x12.5
Powershifter
:
11. jun 2013, 00:10
af fretlz
4. Juni 2013
OPV
20 min Cardio paa baand
Leg Press
10x120
10x160
10x200
BP
15xlol
10x40
10x60
10x60
MP
15xlol
10x40
8x50
8x50
BOR
20xlol
10x40+8x40 rev grip
10x60
10x40 rev grip
CG pulldown
10x40
10x50
8x50
WG 10x50
Superset
A1 Cable Curls
8x15
8x17,5
6x15+3x20
10x17,5
A2 oa Triceps pushdown
15x10
15x12,5
10x20
10x22,5
4N30kg
Powershifter
:
11. jun 2013, 00:16
af fretlz
5. Juni 2013
OPV
10 min Cardio uphill
LP
10x120
10x160
10x200
10x200
BP
15xlol
12x40
10x60
10x60
BOR
15xlol
12x40
10x60
10x70
MP
15xlol
12x40
8x50
8x50
OA Pulldown
6x25
6x30
CG Pulldown
8x60
7x65
7x65
Superset
A1 Cable Curls
10x12.5
10x15
10x15
2N30
A2 OA Cable pushdown
10x17.5
10x20
10x20
Powershifter
:
11. jun 2013, 00:22
af fretlz
6. Juni 2013
OPV
15 Cardio Uphill
BP
16x25
12x45
10x65
10x65
10x60
BOR
16x25
12x40
10x60
10x70
10x65
MP
15xlol
11x40
8x52.5
8x52.5
CG Pulldown
10x60
10x65
6x70
10x60
Superset
A1 Cable Curls
12x12.5
12x13.5
12x13.5
12x13.5
A2 OA Cable pushdown
12x17.5
12x18.5
12x18.5
12x18.5
Cable Lateral Raises
3x2.5+7x3.75
8x4.75
10x4.75
Powershifter
:
11. jun 2013, 00:26
af fretlz
7. Juni 2013
OPV
15 min Cardio Uphill
LP
10x120
10x160
8x220
BP
17x25
13x40
9x65
10x65
10x60
BOR
16xlol
12x40
9x65
10x65
10x60
MP
15x25
12x40
8x55
8x55
9x50
CG Pulldown
10x55
9x65
5x75
11x60
Superset
A1 Cable Curls
10x12.5
12x13.5
10x15
10x17.5
13x15
A2 OA Cable pushdown
12x17.5
12x20
10x20
12x20
12x20
Powershifter
:
11. jun 2013, 00:33
af fretlz
10. Juni 2013
OPV
10 min Cardio Uphill
Dynamic leg streching
OH SQ 12xlol
Front SQ 8x40 8x45
BSQ
10x40
10x40
10x60
7x70
BOR
12x30
12x40
10x60
10x70
8x70+5x60
DL
7x60
8x70
semi-def:
6x90
4x105
4x100
Seated Calf Raises
12x90
11x130
10x170
10x210
8x190
Superset
A1 CG Pulldown
10x50
10x60
6x70
5x75
A2 Smith Shrugs
10x70
8x90
7x100
8x90
Powershifter
:
11. jun 2013, 22:57
af fretlz
BRYST/SKULDRE/TRICEPS
OPV
15 Cardio paa CT
BP
15xlol
12x40
10x60
8x70
9x65
Incline DB Press
8x24
8x26
7x28
7x26+6x18
MP
14xlol
12x30
9x40
8x50 SS vertical traction 6x60
6x52.5 SS vertical traction 6x75
9x45 SS vertical traction 6x85
Upright Rows
10xlol
10x22.5
10x27.5
10x27.5
10x27.5
12x22.5
Cable Lateral Raises
6x3.5+6x5rev grip
6x5+6x5 rev grip
6x6+6x6 rev grip
6x6+6x6 rev grip
OA Cable Pushdown
12x15
10x20
12x18.5
12x18.5
Full Contact Twists
20xlol
10x10
10x10
10x10
Powershifter
:
13. jun 2013, 22:31
af fretlz
RYG/BEN
OPV
15 min Uphill Cardio
OH SQ 12xlol 8x30
DL
6xlol
8x40
7x60
semi-def:
5x90
5x100
5x110
BOR
12x40
10x60
8x75
8x75
8x75
T-bar Rows
10x40
9x50
9x55
8x55
Seated Calf Raise
12x90
11x130
10x170
10x210
10x210
Superset
A1 CG Pulldown
11x45 (WG)
7x65
3x90
6x75
A2 Smith Shrugs
8x90
6x100
8x100
8x90
Powershifter
:
14. jun 2013, 19:37
af fretlz
BRYST/SKULDRE/TRICEPS
OPV
10 min CT
Incl BP 16xlol
BP w/band
15x22.5
12x42.5
10x62.5
6x72.5
8x67.5
8x67.5
Incl DB Press
8x26
7x28
5x30
6x28
MP
15xlol
12x40
8x50
5x60
7x55
Upright Rows
12x25
10x30
10x30
10x30
10x25
Lateral Cable Raises
8x5
10x5
10x5
10x6
8x6+2x5
Full Contact Twists
20xBB+10kg
20xBB+10kg
20xBB+10kg
20xBB+10kg
OA pushdown
12x15
10x17.5
12x17.5
13x17.5
CG BP
10x50
9x60
Powershifter
:
20. jun 2013, 22:39
af fretlz
18. Juni 2013
FULLBODY DAY
OPV
10 min CT
DL
semi-deficit:
10x40
8x60
Deficit:
6x90
5x110
5x110
5x110
BP w/band
12xlol
12x42.5
10x62.5
10x62.5
10x62.5
Superset
A1 oa Biceps Cable Curl
12x12.5
10x18.5
12x15
12x15
A2 oa Triceps Cable Pusdown
12x17.5
12x18.5
12x20
12x20
Powershifter
:
20. jun 2013, 22:42
af fretlz
RYG/BICEPS
OPV
10 min CT
BOR
12x40
10x60
10x70
10x70
10x70
CG Cable Pulldown
10x45
7x60
5x75
4x80
5x80
DB Rows
8x28
8x32
7x36
8x32
High Cable Curls
12x7.5
11x10
11x10
10x10
Powershifter
:
22. jun 2013, 14:19
af fretlz
Mega ømme delts idag. Mærker lidt i triceps. Gårsdagens træning:
BRYST/SKULDRE/TRICEPS
BP W/ band
16xlol
10x42.5
10x62.5
10x62.5
6x72.5
9x62.5
INCL DB Press
9x26
7x28
7x28
6x30
MP
12xlol
10x40
8x50
6x55
5x60
7x50
Upright Rows
12x27.5
10x32.5
10x32.5
10x32.5
Cable Lateral Raises
10x3.75
3x3.75+7x5
10x5
10x6
Cable Flies upper chest
10x3.75
12x5
12x5
12x5
11x5
OA Triceps pushdown
12x15
10x20
10x20
8x22.5
Re: Powershifter
:
22. jun 2013, 14:50
af dwellengers
Hvordan er din træning bygget op?
Re: Powershifter
:
23. jun 2013, 17:16
af fretlz
dwellengers skrev:Hvordan er din træning bygget op?
Lige for tiden er det noget bodybuilding praeget - delt i en push dag og en pull day.
Saa dermed traener jeg 4 gange om ugen
Re: Powershifter
:
23. jun 2013, 19:39
af dwellengers
No squats / front squats
Powershifter
:
24. jun 2013, 22:09
af fretlz
BEN/RYG/BICEPS
OPV 10 min CT
OH Squats
dynamic leg stretches
SQ
12xlol
12x40
10x60
9x70
5x90
LP
10x140
10x180
9x220
BOR
12x40
10x60
6x80
6x80
8x70
Pulldown Plateloaded
10x60
10x80
7x100
7x100
8x95
Low Row
8x80
8x100
6x110
8x100
Superset
A1 Seated Calf Raises
12x90
10x170
10x210
11x210
12x170
A2 OA Cable curls
12x15
12x17.5
10x17.5
10x17.5
12x15
Powershifter
:
27. jun 2013, 21:04
af fretlz
25. Juni 2013
BRYST/SKULDRE/TRICEPS
OPV
10 min CT
Incline BP
16xlol
12x40
10x60
10x60
9x60
9x60
BP
12x40
10x60
6x70
6x70
5x75
Cable Flies
13x5
11x7.5
8x7.5
9x7.5
MP
12xlol
10x40
8x50
8x50
7x55
8x50
Upright Rows
10x27.5
10x32.5
10x35
8x35
Cable Lateral Raises
10x3.75
10x5
10x5
10x5
12x3.75
OA Triceps Pushdown
12x15
12x17.5
10x22.5
10x22.5
10x22.5
10x17.5
Powershifter
:
27. jun 2013, 21:08
af fretlz
RYG/BICEPS (BEN)
OPV
5 min CT
dynamic leg stretches
DEF DL Snatch grip
9x55
8x80
5x110
5x110
5x110
5x110
Pulldown Plateloaded
11x40
8x80
5x120
6x105
6x105
Superset
A1 B.O.R.
11x60
8x80
6x90
6x80
7x80
A2 OA Cable Curls
12x15
12x17
12x17.5
12x17.5
13x17.5
Re: Powershifter
:
27. jun 2013, 21:10
af fretlz
dwellengers skrev:No squats / front squats
Jo, jeg er ved at snige squats ind i planen igen.
Dog kun en gang om ugen indtil videre - da jeg ogsaa gerne vil have DL en gang om ugen
Powershifter
:
30. jun 2013, 22:49
af fretlz
28. Juni 2013
CHEST DAY
BP
15xlol
12x40
10x60
8x70
6x80
4x80
7x70
Incline DB Press
8x26
8x28
8x28
7x28
Powershifter
:
30. jun 2013, 22:50
af fretlz
29. Juni 2013
SHOULDER DAY
OPV
10 min CT
MP
15xlol
12x30
10x40
8x50
8x50
8x55
6x60
6x60
6x60
Upright Rows
10x27.5
10x32.5
10x35
10x35
Cable Lateral Raises
10x5
10x5
10x5
5x6.25+5x5
10x5
Powershifter
:
30. jun 2013, 22:56
af fretlz
BICEPS/TRICEPS
OPV
6 min CT
Biceps:
BB Curls p120s
11x15
11x17.5
8x25
7x30
5x35
6x32.5
Superset p60s
A1 High Cable Curls
8x7.5
10x10
10x10
10x10
11x10
A2 Incline DB Curls
8x8
4x10+3x8
8x8
10x8
8x8
Triceps:
CG BP p120s
12x40
8x60
8x65
7x65
8x60
Superset p60s
B1 OA Cable Pushdown
12x15
10x20
9x20
8x22.5
B2 OH Triceps Extension
10x8
8x8
11x6
10x6
Powershifter
:
9. jul 2013, 12:01
af fretlz
1600 m bryst svømning, heraf 650 m armtag solo.
Powershifter
:
9. jul 2013, 21:36
af fretlz
RYG/BEN
lidt random ovelsesvalg
OPV
5 min CT
5 min Roning
Deadlift
6x60
def.
7x80
def. snatch grip
5x90
4x105
3x105
Pulldown var.
cable
10x50
plate loaded
7x100
chinups wg
6xbw+10kg
8xbw
plate loaded
8x80
6x100
5x110
7x100
Seated Calf Raises
15x130
12x170
12x170
12x170
13x170
Row Mach
6x80
BOR
10x60
8x65
Powershifter
:
11. jul 2013, 21:23
af fretlz
BRYST/SKULDRE
BP
10xlol
10xlol CG
10xlol WG
10x40
12x40
14x45
10x60
7x70
5x75
10x60
Incl BP
15xlol
10x40
10x50
8x60
9x60
Decl DB Press
7x24
7x24
BB
7x60
8x60
MP
8x40
9x40
6x50
4x60 (fail paa 5. rep!!!)
9x40
Rear Delt Raises
12x7
10x9
13x7
FP
10x30
10x45
10x55
8x55
8x65
8x55
Cable Lateral Raises
10x3.75
9x5
10x5
10x5
DB
10x8
Pectoral Machine
10x35
ekstra stoette i ryg
7x42.5
5x47.5+3x40
5x40+5x30
Wide Chest Press (PL)
3x100
6x90
Powershifter
:
13. jul 2013, 16:58
af fretlz
OPV
1425 m bryst svømning
+ cykling frem og tilbage
BACK/GUNS
SQ
12xlol
12x40
10x60
DEF. DL
6x40
7x60
6x90
5x100
4x110
4x115
5x105
BICEPS
BB Curls
12x20
10x27,5
8x30
8x32,5
8x30
Superset
A1 High Cable Curls
10x10
10x10
9x11
10x10
8x8,75
A2 Incline Hammer Curls
8x7
9x7
9x7
10x7
8x7
Triceps
CG BP
10x40
8x60
5x65
8x60
Superset
B1 oa Cable Pushdown
12x20
12x22,5
8x20
8x20
B2 oa OH Triceps Ext.
10x6
11x7,5 (cable - both hands)
8x12,5 (cable - both hands)
8x12,5 (cable - both hands)
Powershifter
:
16. jul 2013, 22:04
af fretlz
BRYST/SKULDRE
BP
25xlol (var. grip)
11x40+3x40CG
8x60
7x70
7x70
Incl BB BP
10x40
10x50
8x60
6x65
9x52.5
Cable Flies
12x5 ps
12x6.25
1x7.5
6x7.5
11x6
Pectoral Machine
12x35
6x40
10x27.5+10x25
MP
12xlol
10x40
6x55
6x57.5
6x55
Lateral Raises Mix
8x10 DB
8x3.75 Cable
10x8 DB+6x3.75 Cable
8x10+3x10 DB+6x4.75 Cable
18. Juli 2013
BEN/RYG
OPV
10 min CT
OH SQ 10xlol 8x30
SQ
10x40
10x50
8x70
5x80
4x90
6x75
Cable Pulldown
10x50
Pulldown Plate Loaded
7x40
8x90
4x700
8x100
6x110
9x100
BOR
10x40
10x60
7x75
6x85
10x70
Seated Calf Raises
12x130
10x210
6x210
9x210
Smith Shrugs
10x70
10x80
10x70
Powershifter
:
19. jul 2013, 17:18
af fretlz
BRYST/SKULDRE
BP
13x25
12x35
12x40
5x70 (WCP)
8x65
4x80
6x72.5
8x70
Incl DB
12x20
8x26
8x26
7x27
BB 10x55
MP
12xlol
9x40
7x52.5
8x52.5
6x57.5
8x50
Upright Rows
10x32.5
8x37.5
8x37.5
9x32.5
10x30
Superset
A1 Cable Flies
14x3.75
14x5
12x6.5
10x7.5
10x7.5
A2 Floor Press
10x50
6x60
10x50
8x50
Superset
B1 Mili Mach
10x20
10x30
7x40
10x30
B2 Lateral Cable Raises
10x3.75
8x5
5x6.25+4x5
9x5
1hr50min
Powershifter
:
22. jul 2013, 21:38
af fretlz
21. Juli 2013
BICEPS/TRICEPS
OPV
10 min CT
Cable Curls 10x10
Biceps:
BB Curls p120s
10x20
8x27.5
7x30
5x35
6x32.5
Superset p60s
A1 High Cable Curls
10x7.5
10x7.5
8x7.5
10x7.5
9x7.5
A2 Incl DB Curls
8x7
8x7
8x7
9x6
9x6
Triceps:
CG BP p120s
12xlol
12x40
Decline Bench:
8x60
6x70
6x70
6x70
Superset p60s
B1 OA Cable Pushdown
12x17.5
10x20
9x22.5
8x22.5
B2 OH Triceps Extension
8.7
10x6
9x7
9x7