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PULL
Saturday, 4 Jan 2020 at 18.30
WU: neck-stretch & McGill 3-set x 3

Neck Curls (60s)
Set 1: 2,5 kg x 10
Set 2: 2,5 kg x 10
Set 3: 2,5 kg x 10
Set 4: 2,5 kg x 10

Neck Ext w cable (60s)
Set 1: 5 kg x 15
Set 2: 7,5 kg x 15
Set 3: 7,5 kg x 15
Set 4: 7,5 kg x 15

Deadlift (120s)
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 80 kg × 8
Set 4: 80 kg × 8
Set 5: 80 kg × 8
Set 6: 80 kg × 8
Set 7: 80 kg × 8
Set 8: 80 kg × 8

DB Incl Rows (105s)
Set 1: 18 kg x 10
Set 2: 22 kg x 10
Set 3: 26 kg x 10
Set 4: 26 kg x 10
Set 5: 26 kg x 10
Set 6: 26 kg x 10

Pulldown CNG (105s)
Set 1: 45 kg x 10
Set 2: 55 kg x 7
Set 3: 65 kg x 6
Set 4: 75 kg x 5
Set 5: 50 kg x 12
Set 6: 50 kg x 12
Set 7: 50 kg x 12

Seated Row Mach (120s)
Set 1: 80 kg x 10
Set 2: 100 kg x 8
Set 3: 100 kg x 8
Set 4: 100 kg x 8

RG Curl EZ-bar
Set 1: 17,5 kg x 12
Set 2: 17,5 kg x 12
Set 3: 17,5 kg x 12
Set 4: 17,5 kg x 12

14432 kg på 1h 45m

LEGS
Monday, 6 January 2020 at 17.00
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 × 8
Set 5: 70 kg × 8
Set 6: 70 kg × 8
Set 7: 70 kg × 8

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

21090 kg på 94 min

PUSH
Tuesday, 7 January 2020 at 16.30

Incl Bench Press (105s)
Set 1: 40 kg × 8
Set 2: 50 kg × 8
Set 3: 60 kg × 8
Set 4: 60 kg × 8
Set 5: 60 kg × 9
Set 6: 70 kg × 5

Ohp Pins Fatbar (120s)
Set 1: 23 kg x 6
Set 2: 43 kg x 4
Set 3: 53 kg x 4
Set 4: 63 kg x 3
Set 5: 68 kg x 2
Set 6: 73 kg x 0
Set 7: 71,5 kg x 1

Chest Dip
Set 1: bw × 12
Set 2: bw+10 kg × 10
Set 3: bw+10 kg × 10
Set 4: bw+20 kg × 8

Upright Rows (80s)
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 12

Lateral Raises (60s)
Set 1: 5 kg × 15
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 kg × 15

KB Skull crushers (85s)
Set 1: 12 kg × 12
Set 2: 12 kg × 12
Set 3: 12 kg × 10
Set 4: 12 kg × 10
Set 5: 10 kg × 10

9176,5 kg på 107 min

PULL
Wednesday, 8 January 2020 at 18.15
WU: neck-stretch & McGill 3-set x 3

Neck Curls (60s)
Set 1: 2,5 kg × 12
Set 2: 2,5 kg × 12
Set 3: 2,5 kg × 12
Set 4: 2,5 kg × 12

Neck Ext (60s)
Set 1: 5 kg × 15
Set 2: 7,5 kg × 12
Set 3: 7,5 kg × 12
Set 4: 7,5 kg × 12

Deadlift (120-180s)
Set 1: 60 kg × 3
Set 2: 60 kg × 8
Set 3: 80 kg × 6
Set 4: 90 kg × 5
Set 5: 90 kg × 5
Set 6: 100 kg × 5
Set 7: 100 kg × 5
Set 8: 100 kg × 5

Db Incl Rows (105s)
Set 1: 20 kg × 10
Set 2: 24 kg × 10
Set 3: 28 kg × 10
Set 4: 28 kg × 10
Set 5: 28 kg × 10
Set 6: 28 kg × 10

Pulldown CNG (120s)
Set 1: 45 kg × 10
Set 2: 55 kg × 7
Set 3: 65 kg × 5
Set 4: 75 kg × 5
Set 5: 75 kg × 5
Set 6: 85 kg × 3
Set 7: 75 kg × 5
WNG (80s)
Set 8: 55 kg x 12
Set 9: 55 kg x 12
Set 10: 55 kg x 12

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 (105s)
Set 1: 20 kg × 15
Set 2: 30 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10

11585 kg på 101 min

Lidt fra dagens motion..
Tuesday, 16 November 2021 at 14.38

Sumo Deadlift (Barbell)
Set 1: 60 kg × 8
Set 2: 60 kg × 8
Set 3: 80 kg × 6
Set 4: 90 kg × 6
Set 5: 100 kg × 6
Set 6: 110 kg × 5

Lat Pulldown (Cable)
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 65 kg × 8
Set 4: 65 kg × 8
Set 5: 80 kg × 8
Set 6: 85 kg × 6 + 50 kg × 6

Seated Row to Chest (Cable)
Set 1: 35 kg × 10
Set 2: 42,5 kg × 10
Set 3: 50 kg × 10
Set 4: 50 kg × 11
Set 5: 50 kg × 12

Curl Across Chest w twist (5kg plate)
Set 1: 5 kg × 12
Set 2: 5 kg × 15
Set 3: 5 kg × 16
Set 4: 5 kg × 12

Bicep Curl (Barbell)
Set 1: 25 kg × 12
Set 2: 30 kg × 8
Set 3: 30 kg × 9
Set 4: 30 kg × 8

Shoulders & Chesticles
Friday, 28 January 2022 at 17.59
WARMUP:
DB Lateral Raise
3 set a 5 kg × 14
Rev Fly Machine
3 set a 34 kg x 12
x amount Band pullaparts

A BB Overhead Press
Set 1: 20 kg × 12
Set 2: 40 kg × 4
Set 3: 50 kg × 4
Set 4: 60 kg × 6
Set 5: 60 kg × 6
Set 6: 60 kg × 8
Set 7: 60 kg × 8
Set 8: 60 kg × 7

B Chest Machine(NG)
Set 1: 50 kg × 14
Set 2: 65 kg × 12
Set 3: 75 kg × 10
Set 4: 75 kg × 10
Set 5: 90 kg × 6
Set 6: 90 kg × 6

C1 DB Chest Fly
Set 1: 12 kg × 10
Set 2: 14 kg × 10
Set 3: 14 kg × 10
Set 4: 14 kg × 10
C2 Hex Press
Set 1: 12 kg × 10
Set 2: 14 kg × 10
Set 3: 14 kg × 10
Set 4: 14 kg × 10

D1 Incline Bench Press (Smith)
Set 1: 35 kg × 14
Set 2: 55 kg × 8
Set 3: 55 kg × 10
Set 4: 55 kg × 10
D2 Triceps Extension
Set 1: 25 kg × 10
Set 2: 30 kg × 8
Set 3: 35 kg × 8
Set 4: 35 kg × 12

1h42m 13784kg

Back & Biceps
Monday, 16 May 2022
WARMUP:
15 m walk & some band pulls

A One Arm Pulldown Lever
Set 1: 20 kg × 15
Set 2: 40 kg × 12
Set 3: 50 kg × 10
Set 4: 60 kg × 8
Set 5: 70 kg × 6
Set 6: 50 kg × 12

B Seated Row (Cable)
Set 1: 35 kg × 12
Set 2: 50 kg × 10
Set 3: 60 kg × 10
Set 4: 70 kg × 9
Set 5: 60 kg × 12

C1 Spider Curls
Set 1: 22,5 kg × 14
Set 2: 27,5 kg × 14
Set 3: 32,5 kg × 12
Set 4: 32,5 kg × 13
Set 5: 32,5 kg × 12
C2 DB Deadlift
Set 1: 40 kg × 6
Set 2: 40 kg × 7
Set 3: 42 kg × 6
Set 4: 42 kg × 8
Set 5: 42 kg × 8

1h32m 13460kg