Side 19 af 21
Re: Log Aarhus
:
7. feb 2018, 16:41af ksau
Squat:
7 x 100
7 x 100
7 x 100
7 x 100
7 x 100
RDL:
8 x 110
8 x 110
8 x 110
8 x 110
FFE DB Split Squats:
8 x 12
8 x 12
8 x 12
8 x 12
Leg Curls Myo:
12
3
3
3
3
3
Re: Log Aarhus
:
8. feb 2018, 17:09af ksau
A) DB Incline BP:
8 x 32
8 x 32
8 x 32
8 x 32
B) DB Row:
8 x 32
8 x 32
8 x 32
8 x 32
C) Dips
8
8
7
6
D) NG Pulldown
8 x 55
8 x 55
8 x 55
8 x 55
E) Incline DB curls
10 x 12 + 6 x 8
6 x 12 + 4 x 8
8 x 10 + 6 x 6
6 x 10 + 4 x 6
Starter med 10 kg næste gang
Re: Log Aarhus
:
10. feb 2018, 11:39af ksau
A) Hex Bar DL
6 x 140
5 x 140
5 x 140
5 x 140
5 x 140
B) Front squat:
8 x 70
8 x 70
6 x 70
6 x 70
C) Back raises m. hold i toppen
8 x 10
8 x 10
8 x 10
8 x 10
D) Benpres:
15 x 120
15 x 120
15 x 120
Re: Log Aarhus
:
12. feb 2018, 20:22af ksau
A) BB BP:
7 x 87,5
7 x 87,5
7 x 87,5
7 x 87,5
6 x 87,5
B) NG Chin ups:
7
6
6
5
5
C1) DB Skulderpres:
10 x 20
10 x 20
10 x 20
10 x 20
C2) DB CS rows:
10 x 20
8 x 20
8 x 20
9 x 20
D) Push down + dropsæt
10 x 22 + 8 x 17
10 x 22 + 8 x 17
10 x 22 + 6 x 17
9 x 22 + 6 x 17
Re: Log Aarhus
:
14. feb 2018, 12:33af ksau
Squat:
7 x 102,5
7 x 102,5
7 x 102,5
7 x 102,5
7 x 102,5
RDL:
8 x 115
8 x 115
8 x 115
8 x 115
FFE DB Split Squats:
8 x 14
8 x 14
8 x 14
8 x 14
Leg Curls Myo:
12 x 32
3 x 32
3 x 32
3 x 32
3 x 32
3 x 32
Re: Log Aarhus
:
15. feb 2018, 20:16af ksau
A1) DB ROW
8 x 34
8 x 34
7 x 34
7 x 34
6 x 34
A2) DB Incline bp
8 x 34
8 x 34
8 x 34
7 x 34
6 x 34
B) Pulldown
8 x 50
8 x 50
8 x 50
8 x 50
C) Dips:
8
7
6
5
D) Incline DB curls
10 X 10 + 6 X 10
9 X 10 + 6 x 10
7 x 10 + 3 x 10
7 x 8 + 4 x 10
Re: Log Aarhus
:
17. feb 2018, 17:00af ksau
A) Hex Bar DL
7 x 130
7 x 130
7 x 130
7 x 130
7 x 130
B) Front squat:
6 x 75
6 x 75
6 x 75
6 x 75
Havde drukket alt for meget vand/kaffe inden træning, så jeg havde ret meget kvalme. Det betød at jeg droppede de to sidste øvelser.
Front squatten kørte fint så jeg stiger i kg igen til næste gang.
Re: Log Aarhus
:
19. feb 2018, 18:16af ksau
A) BB BP:
7 x 90
7 x 90
7 x 90
7 x 90
5 x 90
B) NG Chin ups:
7
6
6
6
5
C1) DB Skulderpres:
10 x 22
10 x 22
10 x 22
10 x 22
C2) DB CS rows:
10 x 20
10 x 20
9 x 20
9 x 20
D) Push down + dropsæt
10 x 22 + 8 x 17
10 x 22 + 8 x 17
10 x 22 + 8 x 15
10 x 22 + 8 x 15
Re: Log
:
21. feb 2018, 16:23af ksau
Squat
5 x 80
5 x 90
10 x 102,5
5 x 90
5 x 90
RDL:
8 x 112,5
8 x 112,5
8 x 112,5
8 x 112,5
Bulgarian Split squat:
8 x 16
8 x 16
8 x 16
Cable Rows - Hold på bryst
10 x 35
10 x 35
10 x 35
10 x 35
Re: Log
:
24. feb 2018, 11:05af ksau
A1) DB Incline BP
8 x 34
8 x 34
8 x 34
8 x 34
A2) DB ROW
8 x 34
8 x 34
8 x 34
8 x 34
B) Pulldown
8 x 50
8 x 50
8 x 50
8 x 50
C) Dips:
8
8
7
6
D) Incline DB curls
10 X 10 + 8 X 5
10 X 10 + 6 x 5
8 x 10 + 5 x 5
8 x 10 + 5 x 5
Re: Log
:
24. feb 2018, 20:02af ksau
A) Snatch grip DL
7 x 110
7 x 110
7 x 110
7 x 110
7 x 110
B) Front squat:
6 x 80
6 x 80
6 x 80
5 x 80
C) Back raises m. hold i toppen
8 x 12
8 x 12
8 x 12
8 x 12
D) Benpres:
15 x 130
15 x 130
12 x 130
Re: Log
:
27. feb 2018, 18:24af ksau
A) BB BP:
7 x 90
7 x 90
7 x 90
7 x 90
6 x 90
B) NG Chin ups:
7
6
6
6
6
C1) DB Skulderpres:
10 x 24
10 x 24
9 x 24
8 x 24
C2) DB CS rows:
10 x 20
10 x 20
10 x 20
9 x 20
D) Push down + dropsæt
10 x 25 + 8 x 17
10 x 25 + 8 x 17
8 x 25 + 6 x 17
8 x 25 + 6 x 17
Re: Log
:
27. feb 2018, 21:46af ksau
Squat:
7 x 105
7 x 105
7 x 105
7 x 105
7 x 105
RDL:
8 x 117,5
8 x 117,5
6 x 117,5
6 x 117,5
FFE DB Split Squats:
8 x 16
8 x 16
8 x 16
8 x 16
Leg Curls Myo:
16 x 34
4 x 34
4 x 34
4 x 34
3 x 34
Re: Log
:
3. mar 2018, 20:32af ksau
A1) DB Incline BP
8 x 36
6 x 36
6 x 36
6 x 36
A2) DB ROW
8 x 36
6 x 36
6 x 36
6 x 36
B) Pulldown
8 x 55
8 x 55
7 x 55
7 x 55
C) Dips:
8
8
8
7
D) Incline DB curls
10 X 10 + 8 X 5
10 X 10 + 6 x 5
8 x 10 + 6 x 5
8 x 10 + 5 x 5
Re: Log
:
15. mar 2018, 16:42af ksau
MP:
5 x 55
5 x 50
5 x 50
5 x 50
5 x 50
Pullups:
8 x bw
6 x bw
6 x bw
5 x bw
Dips - kontrolleret:
8 x bw
7 x bw
6 x bw
4 x bw
DB incline row - hold i toppen:
10 x 16
10 x 16
10 x 16
9 x 16
DB Curls:
8 x 14
8 x 14
8 x 14
8 x 14
Face pulls:
12
12
12
Re: Log
:
25. mar 2018, 16:00af ksau
MP:
3 x 60
3 x 55
3 x 55
3 x 55
3 x 55
Pullups:
8 x bw
7 x bw
6 x bw
6 x bw
Dips - kontrolleret:
8 x bw
8 x bw
7 x bw
7 x bw
DB incline row - hold i toppen:
10 x 16
10 x 16
10 x 16
9 x 16
OH tricep extensins:
12 x 9
12 x 9
12 x 9
12 x 9
Face pulls:
12
12
12
Re: Log
:
26. mar 2018, 10:43af ksau
DL:
3 x 157,5
3 x 142,5
3 x 142,5
3 x 142,5
3 x 142,5
Pause squats:
4 x 100
4 x 100
4 x 100
4 x 100
DB Incline langsom ecc
6 x 32
6 x 32
6 x 32
Cable rows:
12 x 35
8 x 45
8 x 45
OH cable curls:
12 x 15
10 x 15
10 x 15
10 x 15
Re: Log
:
31. mar 2018, 11:20af ksau
Bænkpres:
6 x 95
6 x 85
7 x 80
5 x 80
5 x 80
NG pullups:
7 x 10
6 x bw
6
5
5
C1) DB skulderpres:
10 x 24
10 x 24
9 x 24
8 x 24
C2) DB CS OH rows
10 x 9
10 x 9
10 x 9
10 x 9
OH tricep extensions:
12 x 9
12 x 9
12 x 9
12 x 9
Re: Log
:
21. apr 2018, 18:51af ksau
Squat m bælte fra nu af:
5 x 110
5 x 100
5 x 100
5 x 100
5 x 100
RDL:
8 x 100
8 x 100
8 x 100
8 x 100
BSS:
8 x 16
8 x 16
8 x 16
Paused Dips:
6 x bw
6 x bw
6 x bw
6 x bw
5 x bw
Paused Pullups:
5 x bw
5 x bw
4 x bw
3 x bw
4 x bw
Re: Log
:
23. apr 2018, 20:57af ksau
Bænkpres:
5 x 90
5 x 82,5
5 x 82,5
5 x 82,5
5 x 82,5
Chin ups:
5 x 16
5 x 5
5 x 5
5 x 5
5 x 5
DB skulderpres - stående:
8 x 18
8 x 18
8 x 18
8 x 18
DB OH Row:
10 x 10
10 x 10
9 x 10
8 x 10
1 arm cable push down:
12 x 10
12 x 10
10 x 10
10 x 10
Re: Log
:
26. apr 2018, 09:19af ksau
DL:
5 x 145
5 x 132,5
5 x 132,5
5 x 132,5
5 x 132,5
Hack Squat:
6 x 120
6 x 120
6 x 120
6 x 120
DB Rows:
10 x 26
10 x 26
10 x 26
10 x 26
DB Incline bp:
10 x 26
10 x 26
9 x 26
8 x 26
Cable 1h curls:
12 x 7,5
12 x 7,5
10 x 7,5
8 x 7,5
Lateral raises:
10 x 8
10 x 8
10 x 8
Re: Log
:
28. apr 2018, 07:14af ksau
Squat
5 x 100
5 x 90
5 x 90
5 x 90
5 x 90
RDL:
8 x 102,5
8 x 102,5
8 x 102,5
8 x 102,5
BSS:
8 x 18
8 x 18
8 x 18
Paused Dips:
6 x bw
6 x bw
6 x bw
6 x bw
6 x bw
Paused Pullups:
5 x bw
5 x bw
5 x bw
4 x bw
4 x bw
Re: Log
:
6. maj 2018, 14:38af ksau
Bænkpres:
5 x 95
5 x 85
5 x 85
5 x 85
5 x 85
Chin ups:
5 x 20
6 x bw
5 x bw
5 x bw
5 x bw
DB skulderpres:
8 x 20
8 x 20
8 x 20
6 x 20
Cable rows:
8 x 40
8 x 40
8 x 40
8 x 40
Dips:
10
8
5
DB hammer curls:
8 x 12
8 x 12
8 x 12
8 x 12
Re: Log
:
23. jul 2018, 21:48af ksau
Lower:
Squat:
5 x 100
5 x 100
5 x 100
DL:
5 x 130
5 x 130
5 x 130
BSS:
8 x 14
8 x 14
8 x 14
Leg extensions:
8
8
8
DB curls:
12 x 10
12 x 10
10 x 10
10 x 10
Re: Log
:
23. jul 2018, 21:56af ksau
Upper:
DB Bænkpres:
5 x 32
5 x 32
5 x 32
5 x 32
5 x 32
DB Row:
6 x 34
6 x 34
6 x 34
6 x 34
Military press:
7 x 40
7 x 40
7 x 40
7 x 40
Pulldown:
8 x 55
8 x 55
8 x 55
1h Push down:
12 x 10
10 x 10
10 x 10
Robe Curls:
12 x 17,5
12 x 17,5
12 x 17,5
Re: Log
:
30. jul 2018, 21:02af ksau
Upper
BP:
4 x 87,5
4 x 87,5
4 x 87,5
4 x 87,5
4 x 87,5
DB ROWS:
5 x 36
5 x 36
5 x 36
5 x 36
MP:
6 X 42,2
6 X 42,2
6 X 42,2
6 X 42,2
Pulldown:
8 X 60
8 X 60
7 X 60
1h Pushdown:
10
10
10
Robe curls:
12
12
12
Re: Log
:
31. jul 2018, 13:34af ksau
Lower:
Squat:
4 x 102,5
4 x 102,5
4 x 102,5
DL:
4 x 132,5
4 x 132,5
4 x 132,5
BSS:
8 x 16
8 x 16
8 x 16
Leg curls:
11 x 47
3 x 47
3 x 47
3 x 47
3 x 47
3 x 47
DB curls:
12 x 10
12 x 10
11 x 10
10 x 10
Re: Log
:
18. sep 2018, 13:44af ksau
Let Pull:
Pullups:
50 reps - ca 14 min 30 sek
PL maskine row:
12 x 50
12 x 50
12 x 50
12 x 50
Face pulls:
15 x 17
12 x 17
12 x 17
DB curls:
12 x 10
12 x 10
10 x 10
Reverse grip bb curls:
12 x 17
12 x 17
12 x 17
Re: Log
:
10. okt 2018, 14:46af ksau
A)Pull ups:
5 x 5
5 x 5
5 x 5
5 x 4
5 x 4
B1) DB incline bp
10 x 28
10 x 28
10 x 28
10 x 28
10 x 28
B2) Incline db row
10 x 18
10 x 18
10 x 18
10 x 18
10 x 18
c) Military press:
10 x 40
8 x 40
6 x 40
D) Maskine Flyes:
15
12
10
E1) Rope push down:
12 x 17
12 x 17
10 x 17
E2) ez bb curls:
12 x 15 + stang
12 x 15 + stang
10 x 15 + stang
Re: Log
:
13. nov 2018, 14:55af ksau
A1) Pullups P60
5
5
5
5
5
A2) Dips P90
6
6
6
6
6
B1) Maskine Row NG P60
10 x 60
10 x 60
10 x 60
10 x 60
B2) 45 Incline BP P60
10 x 22
10 x 22
10 x 22
10 x 22
C1) Facepulls P30
10 x 17,5
10 x 17,5
10 x 17,5
C2) Lateral Raises P30
10 x 10
10 x 10
8 x 10
D1) Push down P60:
10 x 22
10 x 22
10 x 22
D2) DB Curls P60:
10 x 10
10 x 10
8 x 10