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Max i de 3 store

Bænk: 110
Squat: 142
Dødløft: 185

Dagens træning forløb således:

Upper body power

FitNotes Workout - mandag 4th maj 2015

** Flat Barbell Bench Press **
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps

** Overhead Press **
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps

** Weighted Pullups **
- 6.0 kgs x 8 reps
- 6.0 kgs x 8 reps

** T-Bar Row **
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps

** EZ-Bar Skullcrusher **
- 32.0 kgs x 10 reps
- 32.0 kgs x 10 reps
- 32.0 kgs x 10 reps
- 32.0 kgs x 10 reps

** Dumbbell Hammer Curl **
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Weighted dips **
- 8.0 kgs x 10 reps
- 8.0 kgs x 10 reps

FitNotes Workout - tirsdag 5th maj 2015

Lower body power

** Barbell Squat **
- 102.0 kgs x 5 reps
- 102.0 kgs x 5 reps
- 102.0 kgs x 5 reps

** Leg Extension Machine **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Leg Press **
- 210.0 kgs x 10 reps
- 210.0 kgs x 10 reps

** Romanian Deadlift **
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps

** Lying Leg Curl Machine **
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Seated Calf Raise Machine **
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps

FitNotes Workout - torsdag 7th maj 2015

Skulder/ryg hyp.

** Barbell Row **
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps

** Seated Dumbbell Press **
- 36.0 kgs x 12 reps
- 36.0 kgs x 12 reps
- 36.0 kgs x 12 reps

** Dumbbel Single Arm upright row **
- 11.0 kgs x 15 reps
- 11.0 kgs x 15 reps

** Lateral Dumbbell Raise **
- 15.0 kgs x 20 reps
- 15.0 kgs x 20 reps
- 15.0 kgs x 20 reps

** Reverse Cable Fly **
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Dumbbel Shrugs **
- 36.0 kgs x 15 reps
- 36.0 kgs x 15 reps

** Seated Cable Row **
- 57.0 kgs x 12 reps
- 57.0 kgs x 12 reps
- 57.0 kgs x 12 reps

** Cable Crunch **
- 91.0 kgs x 12 reps
- 91.0 kgs x 12 reps
- 91.0 kgs x 12 reps
- 91.0 kgs x 12 reps

** Close grip pulldown **
- 57.0 kgs x 20 reps
- 57.0 kgs x 20 reps

FitNotes Workout - fredag 8th maj 2015

Ben hyp.

** Barbell Squat **
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps

** Leg Extension Machine **
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps

** Deadlift **
- 120.0 kgs x 6 reps
- 120.0 kgs x 6 reps
- 120.0 kgs x 6 reps
- 120.0 kgs x 6 reps

** Seated Calf Raise Machine **
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps

** Hack squat **
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps

** Lying Leg Curl Machine **
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps

** Leg Press **
- 190.0 kgs x 15 reps
- 190.0 kgs x 15 reps

** Leg Curls Unilateral **
- 15.0 kgs x 20 reps
- 15.0 kgs x 20 reps

FitNotes Workout - lørdag 9th maj 2015

Bryst/arme hyp.

** Flat Barbell Bench Press speedwork **
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps

** Incline Dumbbell Bench Press **
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps

** Incline Dumbbell Fly **
- 18.0 kgs x 12 reps
- 18.0 kgs x 12 reps
- 18.0 kgs x 12 reps

** Incline Hammer Strength Chest Press **
- 30.0 kgs x 15 reps
- 30.0 kgs x 15 reps
- 30.0 kgs x 15 reps

** Plank **
- 82.0 kgs x 1 rep
- 82.0 kgs x 1 rep
- 82.0 kgs x 1 rep

** Close Grip Barbell Bench Press **
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps

** Dumbbell Concentration Curl **
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps

** Rope Push Down **
- 49.0 kgs x 12 reps
- 49.0 kgs x 12 reps

** Dumbbel Incline Curls **
- 18.0 kgs x 15 reps
- 18.0 kgs x 15 reps

** EZ-Bar Curl **
- 27.0 kgs x 10 reps
- 27.0 kgs x 10 reps
- 27.0 kgs x 10 reps

** Seated Tricep Extensions **
- 27.0 kgs x 10 reps
- 27.0 kgs x 10 reps
- 27.0 kgs x 10 reps

FitNotes Workout - mandag 11th maj 2015

Upper body power

** Flat Barbell Bench Press **
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps

** Overhead Press **
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps

** Weighted Pullups **
- 6.0 kgs x 8 reps
- 6.0 kgs x 8 reps

** T-Bar Row **
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 85.0 kgs x 5 reps

** EZ-Bar Skullcrusher **
- 32.0 kgs x 10 reps
- 32.0 kgs x 10 reps
- 32.0 kgs x 10 reps
- 32.0 kgs x 10 reps

** Dumbbell Hammer Curl **
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Weighted dips **
- 8.0 kgs x 10 reps
- 8.0 kgs x 10 reps

FitNotes Workout - tirsdag 12th maj 2015

Lower body power

** Deadlift **
- 133.0 kgs x 3 reps
- 133.0 kgs x 3 reps
- 133.0 kgs x 3 reps
- 133.0 kgs x 3 reps
- 133.0 kgs x 3 reps

** Leg Extension Machine **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Romanian Deadlift **
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps

** Lying Leg Curl Machine **
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps

** Seated Calf Raise Machine **
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps

** Hack squat **
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps

FitNotes Workout - torsdag 14th maj 2015

Skulder/ryg hyp.

** Barbell Row **
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Seated Dumbbell Press **
- 36.0 kgs x 12 reps
- 36.0 kgs x 12 reps
- 36.0 kgs x 12 reps

** Dumbbel Single Arm upright row **
- 11.0 kgs x 15 reps
- 11.0 kgs x 15 reps

** Lateral Dumbbell Raise **
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps

** Reverse Cable Fly **
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Dumbbel Shrugs **
- 36.0 kgs x 15 reps
- 36.0 kgs x 15 reps

** Seated Cable Row **
- 47.0 kgs x 12 reps
- 47.0 kgs x 12 reps
- 47.0 kgs x 12 reps

** Cable Crunch **
- 91.0 kgs x 12 reps
- 91.0 kgs x 12 reps
- 91.0 kgs x 12 reps
- 91.0 kgs x 12 reps

** Close grip pulldown **
- 57.0 kgs x 20 reps
- 57.0 kgs x 20 reps

FitNotes Workout - fredag 15th maj 2015

Ben hyp.

** Barbell Squat speedwork**
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps

Lænden brokkede sig, måtte stoppe

** Leg Extension Machine **
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps

** Deadlift **
- 110.0 kgs x 8 reps
- 110.0 kgs x 8 reps
- 110.0 kgs x 8 reps
- 110.0 kgs x 8 reps

** Seated Calf Raise Machine **
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps

** Hack squat **
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps

** Lying Leg Curl Machine **
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps

** Leg Press **
- 190.0 kgs x 15 reps
- 190.0 kgs x 15 reps

** Leg Curls Unilateral **
- 15.0 kgs x 20 reps
- 15.0 kgs x 20 reps

FitNotes Workout - lørdag 16th maj 2015

** Flat Barbell Bench Press speedwork **
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps

** Incline Dumbbell Bench Press **
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps

** Incline Dumbbell Fly **
- 22.0 kgs x 12 reps
- 22.0 kgs x 12 reps
- 22.0 kgs x 12 reps

** Incline Hammer Strength Chest Press **
- 30.0 kgs x 15 reps
- 30.0 kgs x 15 reps
- 30.0 kgs x 15 reps

** Plank **
- 82.0 kgs x 1 rep
- 82.0 kgs x 1 rep
- 82.0 kgs x 1 rep

** Close Grip Barbell Bench Press **
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps

** Dumbbell Concentration Curl **
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps

** Rope Push Down **
- 49.0 kgs x 12 reps
- 49.0 kgs x 12 reps

** Dumbbel Incline Curls **
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps

** EZ-Bar Curl **
- 27.0 kgs x 10 reps
- 27.0 kgs x 10 reps
- 27.0 kgs x 10 reps

** Seated Tricep Extensions **
- 27.0 kgs x 10 reps
- 27.0 kgs x 10 reps
- 27.0 kgs x 10 reps

FitNotes Workout - mandag 18th maj 2015

Upper body power

** Flat Barbell Bench Press **
- 87.5 kgs x 5 reps
- 87.5 kgs x 5 reps
- 87.5 kgs x 5 reps

** Overhead Press **
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps

** Weighted Pullups **
- 9.0 kgs x 8 reps
- 9.0 kgs x 8 reps

** T-Bar Row **
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 85.0 kgs x 5 reps

** EZ-Bar Skullcrusher **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Dumbbell Hammer Curl **
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Weighted dips **
- 8.0 kgs x 10 reps
- 8.0 kgs x 10 reps

FitNotes Workout - tirsdag 19th maj 2015

Lower body power

** Deadlift **
- 138.0 kgs x 3 reps
- 138.0 kgs x 3 reps
- 138.0 kgs x 3 reps
- 138.0 kgs x 3 reps
- 138.0 kgs x 3 reps

** Leg Extension Machine **
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps

** Romanian Deadlift **
- 70.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps

** Lying Leg Curl Machine **
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps

** Seated Calf Raise Machine **
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps

** Hack squat **
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps

FitNotes Workout - torsdag 21st maj 2015

Skulder/Ryg Hyp.

** Barbell Row **
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps

** Seated Dumbbell Press **
- 36.0 kgs x 12 reps
- 36.0 kgs x 12 reps
- 36.0 kgs x 12 reps

** Dumbbel Single Arm upright row **
- 11.0 kgs x 15 reps
- 11.0 kgs x 15 reps

** Lateral Dumbbell Raise **
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps

** Reverse Cable Fly **
- 7.5 kgs x 15 reps
- 7.5 kgs x 15 reps
- 7.5 kgs x 15 reps
- 7.5 kgs x 15 reps

** Dumbbel Shrugs **
- 36.0 kgs x 15 reps
- 36.0 kgs x 15 reps

** Seated Cable Row **
- 47.0 kgs x 12 reps
- 47.0 kgs x 12 reps
- 47.0 kgs x 12 reps

** Cable Crunch **
- 91.0 kgs x 12 reps
- 91.0 kgs x 12 reps
- 91.0 kgs x 12 reps
- 91.0 kgs x 12 reps

** Close grip pulldown **
- 57.0 kgs x 12 reps
- 57.0 kgs x 12 reps
- 57.0 kgs x 12 reps

FitNotes Workout - fredag 22nd maj 2015

Lower body hyp.

** Deadlift ** Speedwork

- 117.0 kgs x 3 reps
- 117.0 kgs x 3 reps
- 117.0 kgs x 3 reps
- 117.0 kgs x 3 reps
- 117.0 kgs x 3 reps
- 117.0 kgs x 3 reps

** Leg Extension Machine **
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps

** Seated Calf Raise Machine **
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps

** Hack squat **
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps

** Lying Leg Curl Machine **
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps

** Leg Press **
- 190.0 kgs x 15 reps
- 190.0 kgs x 15 reps

** Leg Curls Unilateral **
- 15.0 kgs x 20 reps
- 15.0 kgs x 20 reps

FitNotes Workout - lørdag 23rd maj 2015

** Flat Barbell Bench Press ** Speedwork
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps

** Incline Dumbbell Bench Press **
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps

** Cable Flyes **
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps

** Incline Hammer Strength Chest Press **
- 35.0 kgs x 15 reps
- 35.0 kgs x 15 reps
- 35.0 kgs x 15 reps

** Russian Twist **
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Close Grip Barbell Bench Press **
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps

** Dumbbell Concentration Curl **
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps

** Rope Push Down **
- 49.0 kgs x 12 reps
- 49.0 kgs x 12 reps

** Dumbbel Incline Curls **
- 22.0 kgs x 12 reps
- 22.0 kgs x 12 reps
- 22.0 kgs x 12 reps

** Seated Tricep Extensions **
- 27.0 kgs x 10 reps
- 27.0 kgs x 10 reps
- 27.0 kgs x 10 reps

** 21 **
- 22.0 kgs x 21 reps
- 22.0 kgs x 21 reps

FitNotes Workout - mandag 25th maj 2015

Upper body power

** Flat Barbell Bench Press **
- 81.5 kgs x 5 reps
- 81.5 kgs x 5 reps
- 81.5 kgs x 5 reps

** Overhead Press **
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps

** Weighted Pullups **
- 9.0 kgs x 8 reps
- 9.0 kgs x 8 reps

** T-Bar Row **
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps

** EZ-Bar Skullcrusher **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Barbell Curl **
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps

** Weighted dips **
- 8.0 kgs x 10 reps
- 8.0 kgs x 10 reps

FitNotes Workout - tirsdag 26th maj 2015

Lower body power

** Deadlift **
- 140.0 kgs x 3 reps
- 140.0 kgs x 3 reps
- 140.0 kgs x 3 reps
- 140.0 kgs x 3 reps
- 140.0 kgs x 3 reps

** Leg Extension Machine **
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps

** Romanian Deadlift **
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps

** Seated Calf Raise Machine **
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps

** Lying Leg Curl Machine **
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps

** Hack squat **
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps

FitNotes Workout - torsdag 28th maj 2015

Sulder/ryg hyp.

** Barbell Row **
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps

** Seated Dumbbell Press **
- 36.0 kgs x 12 reps
- 36.0 kgs x 12 reps
- 36.0 kgs x 12 reps

** Dumbbel Single Arm upright row **
- 11.0 kgs x 15 reps
- 11.0 kgs x 15 reps

** Lateral Dumbbell Raise **
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps

** Reverse Cable Fly **
- 7.5 kgs x 15 reps
- 7.5 kgs x 15 reps
- 7.5 kgs x 15 reps
- 7.5 kgs x 15 reps

** Dumbbel Shrugs **
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps

** Seated Cable Row ** Langsom excentrisk
- 47.0 kgs x 12 reps
- 47.0 kgs x 12 reps
- 47.0 kgs x 12 reps

** Cable Crunch **
- 91.0 kgs x 12 reps
- 91.0 kgs x 12 reps
- 91.0 kgs x 12 reps
- 91.0 kgs x 12 reps

** Close grip pulldown **
- 57.0 kgs x 12 reps
- 57.0 kgs x 12 reps
- 57.0 kgs x 12 reps

FitNotes Workout - fredag 29th maj 2015

Legs hyp.

** Deadlift ** speedwork
- 117.0 kgs x 3 reps
- 117.0 kgs x 3 reps
- 117.0 kgs x 3 reps
- 117.0 kgs x 3 reps
- 117.0 kgs x 3 reps
- 117.0 kgs x 3 reps

** Leg Extension Machine **
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps

** Hack squat **
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps

** Seated Calf Raise Machine **
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps

** Lying Leg Curl Machine ** langsom excentisk
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps

** Leg Press **
- 190.0 kgs x 15 reps
- 190.0 kgs x 15 reps

** Leg Curls Unilateral **
- 17.5 kgs x 20 reps
- 17.5 kgs x 20 reps

FitNotes Workout - lørdag 30th maj 2015

Bryst/arme hyp.

** Flat Barbell Bench Press ** speedwork
- 71.5 kgs x 3 reps
- 71.5 kgs x 3 reps
- 71.5 kgs x 3 reps
- 71.5 kgs x 3 reps
- 71.5 kgs x 3 reps
- 71.5 kgs x 3 reps

** Incline Dumbbell Bench Press **
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps

** Cable Flyes **
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps

** Incline Hammer Strength Chest Press **
- 35.0 kgs x 15 reps
- 35.0 kgs x 15 reps
- 35.0 kgs x 15 reps

** Russian Twist **
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Close Grip Barbell Bench Press **
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps

** Dumbbell Concentration Curl **
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps

** Rope Push Down **
- 49.0 kgs x 12 reps
- 49.0 kgs x 12 reps

** Barbell Curl **
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps

** Seated Tricep Extensions **
- 27.0 kgs x 10 reps
- 27.0 kgs x 10 reps
- 27.0 kgs x 10 reps

** 21 **
- 22.0 kgs x 21 reps
- 22.0 kgs x 21 reps

FitNotes Workout - mandag 1st juni 2015

Upper body power

** Flat Barbell Bench Press **
- 86.5 kgs x 5 reps
- 86.5 kgs x 5 reps
- 86.5 kgs x 5 reps

** Overhead Press **
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps

** Weighted Pullups **
- 9.0 kgs x 8 reps
- 9.0 kgs x 8 reps

** EZ-Bar Skullcrusher **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Barbell Curl **
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps

** Seated Cable Row **
- 87.0 kgs x 8 reps
- 87.0 kgs x 8 reps
- 87.0 kgs x 8 reps

FitNotes Workout - tirsdag 2nd juni 2015

Lower body power

** Deadlift **
- 137.0 kgs x 3 reps
- 137.0 kgs x 3 reps
- 137.0 kgs x 3 reps
- 137.0 kgs x 3 reps
- 137.0 kgs x 3 reps

** Leg Extension Machine **
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps

** Romanian Deadlift **
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps

** Seated Calf Raise Machine **
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps

** Lying Leg Curl Machine **
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps

** Hack squat **
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps

FitNotes Workout - torsdag 4th juni 2015

Skulder/Ryg hyp.

** Barbell Row **
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps

** Seated Dumbbell Press **
- 36.0 kgs x 12 reps
- 36.0 kgs x 12 reps
- 36.0 kgs x 12 reps

** Dumbbel Single Arm upright row **
- 11.0 kgs x 15 reps
- 11.0 kgs x 15 reps

** Lateral Dumbbell Raise **
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps

** Reverse Cable Fly **
- 7.5 kgs x 15 reps
- 7.5 kgs x 15 reps
- 7.5 kgs x 15 reps
- 7.5 kgs x 15 reps

** Barbel Shrugs **
- 60.0 kgs x 15 reps
- 60.0 kgs x 15 reps

** Cable Crunch **
- 91.0 kgs x 12 reps
- 91.0 kgs x 12 reps
- 91.0 kgs x 12 reps
- 91.0 kgs x 12 reps

** Close grip pulldown **
- 57.0 kgs x 12 reps
- 57.0 kgs x 12 reps
- 57.0 kgs x 12 reps

** Seated Cable Row ** langsom excentrisk
- 47.0 kgs x 12 reps
- 47.0 kgs x 12 reps
- 47.0 kgs x 12 reps

FitNotes Workout - fredag 5th juni 2015

Ben hyp.

** Deadlift ** speedwork
- 120.0 kgs x 3 reps
- 120.0 kgs x 3 reps
- 120.0 kgs x 3 reps
- 120.0 kgs x 3 reps
- 120.0 kgs x 3 reps
- 120.0 kgs x 3 reps

** Leg Extension Machine **
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps

** Barbell Squat **
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps

** Seated Calf Raise Machine **
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps

** Lying Leg Curl Machine ** langsom excentrisk
- 60.0 kgs x 15 reps
- 60.0 kgs x 15 reps

** Leg Press unilateral **
- 190.0 kgs x 15 reps
- 190.0 kgs x 15 reps

** Leg Curls Unilateral **
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps

FitNotes Workout - lørdag 6th juni 2015

Bryst/arme hyp.

** Flat Barbell Bench Press ** Speedwork
- 71.5 kgs x 3 reps
- 71.5 kgs x 3 reps
- 71.5 kgs x 3 reps
- 71.5 kgs x 3 reps
- 71.5 kgs x 3 reps
- 71.5 kgs x 3 reps

** Incline Dumbbell Bench Press **
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps

** Cable Flyes **
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps

** Incline Hammer Strength Chest Press **
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps

** Russian Twist **
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Close Grip Barbell Bench Press **
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps

** Dumbbell Concentration Curl **
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps

** Rope Push Down **
- 49.0 kgs x 12 reps
- 49.0 kgs x 12 reps

** Barbell Curl **
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps

** Seated Tricep Extensions **
- 27.0 kgs x 10 reps
- 27.0 kgs x 10 reps
- 27.0 kgs x 10 reps

** 21 **
- 22.0 kgs x 21 reps
- 22.0 kgs x 21 reps