bodybuilding.dk

11-05-2017
::: AM :::
Strict Press, beltless:
12x20kg
5x40kg
3x60kg
1x70kg
6x1x85kg

Pendlay Rows:
2x5x60kg
3x3x100kg
6x1x125kg

Facepulls:
3x12

Alternating DB Curls:
3x8x18kg

::: PM :::
SQ:
10x20kg
5x60kg
3x100kg
3x8x120kg

Strict Press, beltless:
12x20kg
5x40kg
3x60kg
5x4x72.5kg

Pendlay Rows:
2x5x60kg
5x4x105kg

Rope Hammer Curls:
3x12

13-05-2017
::: AM :::
DL, beltless:
10x20kg
5x70kg
3x120kg
1x160kg
1x200kg
6x1x210kg mixed grip

BP, paused & feet up:
10x20kg
5x60kg
3x100kg
1x115kg
6x1x125kg

Wgt. Chinups:
1x8xBW
5x5x20kg


::: PM :::
BP, paused & feet up:
10x20kg
5x60kg
5x4x102.5kg

BW Pullups:
10,6,6

GHR:
10,10,10

15-05-2017
::: AM :::
Strict Press, beltless:
12x20kg
5x40kg
3x60kg
1x70kg
7x1x85kg

Pendlay Rows:
2x5x60kg
3x3x100kg
7x1x125kg

Facepulls:
3x12

Alternating DB Curls:
3x10x18kg

::: PM :::
SQ:
10x20kg
5x60kg
3x100kg
3x10x120kg

Strict Press, beltless:
12x20kg
5x40kg
3x60kg
5x5x72.5kg

Pendlay Rows:
2x5x60kg
5x5x105kg

Rope Hammer Curls:
3x12

17-05-2017
::: AM :::
DL, beltless:
10x20kg
5x70kg
3x120kg
1x160kg
1x200kg
7x1x210kg mixed grip

BP, paused & feet up:
10x20kg
5x60kg
3x100kg
1x115kg
7x1x125kg

Wgt. Chinups:
1x8xBW
5x5x20kg


::: PM :::
BP, paused & feet up:
10x20kg
5x60kg
5x5x102.5kg

BW Pullups:
7,7,7

GHR:
12,12,12

19-05-2017
::: AM :::
Strict Press, beltless:
12x20kg
5x40kg
3x60kg
1x70kg
8x1x85kg

Pendlay Rows:
2x5x60kg
3x3x100kg
8x1x125kg

Facepulls:
3x12

Alternating DB Curls:
3x10x18kg

::: PM :::
SQ:
10x20kg
5x60kg
3x100kg
3x120kg
3x4x140kg

Strict Press, beltless:
12x20kg
5x40kg
3x60kg
5x6x72.5kg

Pendlay Rows:
2x5x60kg
5x6x105kg

Hammer Curls:
3x5x30kg

21-05-2017
::: AM :::
DL, beltless:
10x20kg
5x70kg
3x120kg
1x160kg
1x200kg
8x1x210kg mixed grip

BP, paused & feet up:
10x20kg
5x60kg
3x100kg
1x115kg
8x1x125kg

Wgt. Chinups:
1x8xBW
3x3x40kg


::: PM :::
BP, paused & feet up:
10x20kg
5x60kg
5x6x102.5kg

BW Pullups:
8,8,8

GHR:
12,12,12

Neck Harness Curls:
3x15x30kg

23-05-2017
::: AM :::
Strict Press, beltless:
12x20kg
5x40kg
3x60kg
1x70kg
5x1x90kg

Pendlay Rows:
2x5x60kg
3x3x100kg
5x1x130kg

Facepulls:
3x12

Alternating DB Curls:
3x10x20kg

::: PM :::
SQ:
10x20kg
5x60kg
3x100kg
3x120kg
3x6x140kg

Strict Press, beltless:
12x20kg
5x40kg
3x60kg
5x3x75kg

Pendlay Rows:
2x5x60kg
5x3x105kg

Hammer Curls:
3x5x30kg

25-05-2017
::: AM :::
DL, beltless:
10x20kg
5x70kg
3x120kg
1x160kg
1x200kg
5x1x220kg w. straps

Incline BP, paused:
10x20kg
5x40
5x60kg
3x80kg
5x1x100kg

Wgt. Chinups:
1x8xBW
5x3x30kg

BB Shrugs:
20x60kg
3x6x140kg w. straps

::: PM :::
Incline BP, paused:
10x20kg
5x60kg
3x80kg
5x3x90kg

BW Pullups:
8,8,8

Wgt. GHR:
3x10x10kg

Neck Harness Curls:
3x20x30kg

27-05-2017
::: AM :::
Strict Press, beltless:
12x20kg
5x40kg
3x60kg
1x70kg
6x1x90kg

Pendlay Rows:
2x5x60kg
3x3x100kg
6x1x130kg

Facepulls:
3x12

Abs:
3x12

::: PM :::
SQ:
10x20kg
5x60kg
3x100kg
3x120kg
3x8x140kg

Strict Press, beltless:
12x20kg
5x40kg
3x60kg
5x4x75kg

Pendlay Rows:
2x5x60kg
5x4x105kg

Hammer Curls:
3x6x30kg

29-05-2017
::: AM :::
DL, beltless:
10x20kg
5x70kg
3x120kg
1x160kg
1x200kg
6x1x220kg w. straps

Incline BP, paused:
10x20kg
5x40
5x60kg
3x80kg
6x1x100kg

Wgt. Chinups:
1x8xBW
5x4x30kg

BB Shrugs:
20x60kg
15x100kg
3x8x140kg w. straps

::: PM :::
Incline BP, paused:
10x20kg
5x40
5x60kg
3x80kg
5x4x90kg

CG Pulldows:
3x12x80kg

Wgt. GHR:
3x12x10kg

Rope Hammer Curls:
3x12x30kg

01-06-2017
::: AM :::
Strict Press, beltless:
12x20kg
5x40kg
3x60kg
1x70kg
7x1x90kg

Pendlay Rows:
2x5x60kg
3x3x100kg
6x1x130kg

Facepulls:
3x12

DB Lunges:
3x8x20kg each leg

Abs:
3x12

::: PM :::
Paused Speed SQ, flat shoes:
10x20kg
5x60kg
3x100kg
3x120kg
6x2x140kg

Strict Press, beltless:
12x20kg
5x40kg
3x60kg
5x5x75kg

Pendlay Rows:
2x5x60kg
5x5x105kg

Hammer Curls:
3x8x30kg

Weighted Pushups:
3x12x20kg

03-06-2017
::: AM :::
DL, beltless:
10x20kg
5x70kg
3x120kg
1x160kg
1x200kg
7x1x220kg w. straps

Incline BP, paused:
10x20kg
5x40
5x60kg
3x80kg
2x5x100kg
3x100kg

Pullups, BW:
5x5

BB Shrugs:
20x60kg
15x100kg
3x8x140kg w. straps

Wgt. GHR:
3x12x10kg

Rope Hammer Curls:
3x12x30kg

04-06-2017
::: AM :::
Strict Press, beltless:
12x20kg
5x40kg
3x60kg
1x70kg
1x90kg
1x95kg
1x100kg

5x1x90kg

Pendlay Rows:
2x5x60kg
3x100kg
6x1x130kg

Facepulls:
3x12

Alternating DB Curls:
2x8x20kg

::: PM :::
Paused Speed SQ, flat shoes:
10x20kg
5x60kg
3x100kg
3x120kg
6x2x140kg

Strict Press, beltless:
12x20kg
5x40kg
3x60kg
5x6x75kg

Pendlay Rows:
2x5x60kg
5x6x105kg

Hammer Curls:
2x8x30kg

Dips, BW:
20, 20

Neertoft skrev:04-06-2017
Strict Press, beltless:

Impressive AF. Prøvede 90 kg ohp med bælte i dag, og det var tæt på mit max lul. When will it be my turn for 100 kg ohp club

Forcedreps skrev:

Neertoft skrev:04-06-2017
Strict Press, beltless:

Impressive AF. Prøvede 90 kg ohp med bælte i dag, og det var tæt på mit max lul. When will it be my turn for 100 kg ohp club

Thx bro. Det er godt at være tilbage på samme OHP styrke som da jeg vejede 112-115. Prøv noget tung push press 1-3 reps i en periode og så gå tilbage til strict

07-06-2017
::: PM :::
DL, beltless:
10x20kg
5x70kg
3x120kg
1x160kg
1x200kg
8x1x220kg w. straps

Bench Press, t&g:
10x20kg
5x60kg
5x80kg
18x100kg PR
3x5x100kg

Pullups:
3x5 OH
3x5 HG

BB Shrugs:
20x20kg
3x10x100kg

Neck Curls:
3x30x24kg

Stærkt med det OH press

dwellengers skrev:Stærkt med det OH press

Tak

10-07-2017
:::AM:::
Strict Press:
2x10x20kg
5x40kg
3x60kg
1x75kg
5x1x92.5kg

Pendlay Rows:
10x20kg
2x5x60kg
3x100kg
5x1x135kg

1 Arm Preacher Curls:
3x10x12kg

:::PM:::
Dynamic Pause SQ:
5x20kg
5x60kg
3x100kg
3x120kg
6x2x140kg

Strict Press:
10x20kg
5x40kg
5x60kg
5x3x77.5kg

Pendlay Rows:
10x20kg
5x60kg
5x100kg
5x3x110kg

1 Arm Preacher Curls:
3x10x14kg

13-06-2017
:::AM:::
DL, beltless:
10x20kg
5x70kg
3x120kg
1x160kg
1x200kg
5x1x230kg w. straps

Incline BB BP, paused:
10x20kg
5x60kg
5x80kg
5x1x102.5kg

Incline BB BP:
5x3x90kg

Pullups:
3x10

Weighted Chinups:
2x5x24kg
10x24kg

GHR:
3x10x20kg

15-06-2017

Speed Squat, paused:
5x20kg
5x60kg
5x100kg
3x120kg
6x2x140kg

Strict Press:
10x20kg
5x40kg
3x60kg
3x75kg
6x1x92.5kg
2x4x77.5kg

Hammer Curls:
3x5x30kg

Neck Curls:
35x24kg
2x30x24kg

Facepulls:
3x15x25kg

17-06-2017

Deadlift, beltless no straps:
10x20kg
5x60kg
5x100kg
3x140kg
1x180kg
1x200kg
6x1x230kg

CG Incline BB BP:
10x20kg
5x40kg
5x60kg
5x5x80kg

Pullups:
5x8

19-06-2017
::: AM :::
Speed Squat, paused:
5x20kg
5x60kg
5x100kg
3x120kg
6x2x142.5kg

Strict Press:
10x20kg
5x40kg
3x60kg
3x75kg
7x1x92.5kg

Pendlay Rows:
10x20kg
2x5x60kg
3x100kg
7x1x135kg

Heavy Bag, power work:
10x10 sec, 10 sec rest

::: PM ::::
Strict Press:
10x20kg
5x40kg
3x60kg
1x70kg
5x4x77.5kg

Pendlay Rows:
10x20kg
2x5x60kg
3x100kg
5x4x110kg

Neck Curls:
35x24kg
2x30x24kg

Facepulls:
3x15x25kg

21-06-2017

3 rounds of:

10 sledgehammer swings each side
6-9 handstand pushups
1 min shadowboxing

22-06-2017

Deadlift:
10x20kg
5x60kg
3x100kg
3x140kg
1x180kg
7x1x230kg

Pullups:
3x10

CG Incline BB BP:
10x20kg
10x40kg
5x60kg
5x80kg
3x5x90kg

03-07-2017:

Strict Press:
10x20kg, 5x40kg, 5x60kg, 1x80kg
5 x 1 x 95kg

Squat, Beltless:
10x20kg, 5x60kg, 5x100kg,
6 x 2 x 140kg

Strict Press:
5 x 3 x 80kg

Weighted Pushups:
3 x 10 x 20kg

04-01-2017:

Pendlay Rows:
2x5x60kg, 5x100kg
5 x 1 x 140kg

Pendlay Rows:
5 x 3 x 115kg

Ring Pullups:
3 x 10 x BW

Seated Incline Curls:
3 x 10 x 14kg

Facepulls:
3 x 10

Har du lagt strukturen om?

dwellengers skrev:Har du lagt strukturen om?

Jep, har ændret lidt på det. Pt. ser det sådan ud:
D1: Push (squat + press)
D2: Pull (rows, pullups)
D3: "Fullbody" (deadlift, press, pullups)
D4: Push (squat + press)
D5: Pull (rows, pullups)
Off
Off
Repeat

Dog nogenlunde samme øvelsesvalg og samme progression.

07-07-2017:

Rack Pulls (knee level):
10x20kg
5x60kg
5x100kg
5x140kg
3x180kg
3x200kg
3x5x240kg

Paused DB Incline BP:
20x10kg
15x20kg
3x10x30kg

Weighted Chinups:
2x8xBW
3x5xBW+20kg

09-07-2017

Strict Press:
10x20, 5x40, 3x60, 1x80kg
6 x 1 x 95kg

Pause SQ:
5x20, 5x60, 5x100
6 x 2 x 140kg

Strict Press:
5 x 4 x 80kg

Weighted Pushups on knuckles:
3 x 10 x 20kg

_________

50 pullups throughout the day, GTG

10-07-2017

Pendlay Rows:
2x5x60, 5x100, 3x120
6 x 1 x 140kg

Pendlay Rows:
5 x 4 x 115kg

Seated Incline Curls:
3 x 10 x 14kg

Facepulls: 50 total reps

_________

50 pullups throughout the day, GTG