bodybuilding.dk

Hej

Så prøver jeg også lige logbogen:)

5 x 5 Dødløft (90kg)
5 x 5 Squat (80 kg)
5 x 5 Bent over row (70 kg)
3 x 8 Leg Curl (35 kg)
3 x 10 Cable Crunch (42,5 kg)
Standing Barbell Curl (35kg)
Planke (1 minut)

Min træning blev lidt rodet i dag - men ellers plejer jeg at køre 4-dages 2-split program:)

Velkommen til !

RappY skrev:Velkommen til !

Tak tak

Workout

Bench press
60 x 5
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5 (sidste rep med spotter )

DB Incline Bench press
27,5 x 6
25 x 8
25 x 8

Military press
30 x 8
30 x 8
30 x 8

Cable one arm triceps extension
7 x 8
10 x 8
12,5 x 8

Cable crunch
42,5 x 15
42,5 x 15
42,5 x 10

Noter: DB Incline var virkelig hård denne gang. Det kan være fordi jeg har maxet min bench press.

Workout

Bent over barbell row
70 x 5
60 x 8
60 x 8
60 x 8

Deadlift
5 x 90
5 x 90
5 x 90
5 x 90
5 x 90

Cable row
55 x 8
60 x 8
60 x 8

Chin ups
bw x 6
bw x 6
bw x 6
bw x 4

Hanging leg raises
bw x 10
bw x 10
bw x 10

Barbell curl
35 x 8
35 x 8
35 x 7

Noter: Ikke min dag i dag. Droppede squat. Not in da mood. Decideret et lorte center. Savner Urban Gym

Workout

Bench press
60 x 5
77,5 x 5
77,5 x 5
77,5 x 5
77,5 x 4
77,5 x 4

DB Incline Bench press
25 x 8
25 x 8
25 x 8

Military press
30 x 8
30 x 8
30 x 8

Cable one arm triceps extension
10 x 8
10 x 8
10 x 8

Lateral
10 x 8
10 x 8
10 x 8

Cable crunch
42,5 x 15
42,5 x 15
42,5 x 15

Noter: hårdt efter influenza

Workout

Bent over barbell row
60 x 8
60 x 8
60 x 8

Deadlift
5 x 90
5 x 90
5 x 90
5 x 90

Squat
80 x 8
80 x 8
80 x 8

Ab crunch
42.5 x 10
42.5 x 10
42.5 x 10

Barbell curl
30 x 8
30 x 8
30 x 8

Noter: Ikke min dag i dag. Droppede squat. Not in da mood. Decideret et lorte center. Savner Urban Gym

Workout

Bench press
1 x 77,5 x 5
1 x 77,5 x 5
1 x 77,5 x 5
1 x 77,5 x 5
1 x 77,5 x 3

DB Incline Bench press
1 x 26 x 8
1 x 26 x 8
1 x 26 x 8

Military press
1 x 30 x 8
1 x 30 x 8
1 x 30 x 8

Cable one arm triceps extension
1 x 20 x 8
1 x 20 x 8
1 x 20 x 8

Lateral
1 x 12 x 8
1 x 12 x 8
1 x 12 x 8

Cable crunch
1 x 42,5 x 15
1 x 42,5 x 15
1 x 42,5 x 15

Noter: nyt center. det fedt. #flotcenter #sødhund

Fedtprocent: 22% (ifølge vægten).

Workout

Deadlift
1 x 5 x 90
1 x 5 x 90
1 x 5 x 90
1 x 5 x 90

Squat
1 x 8 x 80
1 x 8 x 80
1 x 8 x 80

Ab crunch
1 x 15 x 42,5
1 x 15 x 42,5
1 x 15 x 42,5

Barbell curl
1 x 35 x 8
1 x 35 x 8
1 x 35 x 8

Seated row
1 x 61 x 8
1 x 61 x 8
1 x 61 x 8

Chin up assist
1 x 6 x 21
1 x 6 x 21
1 x 6 x 21

Cardio / Cykel / 15 minutter

Cardio 45 minutter

Workout

Bench press
1 x 60 x 5
1 x 80 x 5
1 x 80 x 5
1 x 80 x 5
1 x 80 x 5
1 x 80 x 5 (spotter på sidste rep)

DB Incline Bench press
1 x 25 x 8
1 x 25 x 8
1 x 25 x 8

Military press
1 x 30 x 8
1 x 35 x 8
1 x 35 x 8

Cable one arm triceps extension
1 x 20 x 8 / 1 x 10 x 8 i Urban Gym
1 x 20 x 8 / 1 x 10 x 8 i Urban Gym
1 x 20 x 8 / 1 x 10 x 8 i Urban Gym

Lateral
1 x 10 x 8
1 x 10 x 8
1 x 10 x 8

Cable crunch
1 x 42,5 x 15
1 x 42,5 x 15
1 x 42,5 x 15

Chin up assist
1 x 8 x 21
1 x 8 x 21
1 x 8 x 21

Noter: prøvede urban gym igen.

Workout

Deadlift
1 x 5 x 90
1 x 5 x 90
1 x 5 x 90
1 x 5 x 90

Ab crunch
1 x 15 x 42,5
1 x 15 x 42,5
1 x 15 x 42,5

Barbell curl
1 x 35 x 8
1 x 35 x 8
1 x 35 x 7

Seated row
1 x 61 x 8
1 x 61 x 8
1 x 61 x 8

Chin up assist
1 x 6 x 21
1 x 6 x 21
1 x 6 x 21

Bent over row

1 x 8 x 60
1 x 8 x 60
1 x 8 x 60

Cardio> 15 min

Cardio 35 minutter

Ab wheel
1 x 20
1 x 20
1 x 20

Flot cardio ven

RappY skrev:Flot cardio ven

tak ven det blivere vildere nu

Workout

DB Incline Bench press
1 x 26 x 8
1 x 26 x 8
1 x 26 x 8

Bench press
1 x 60 x 5
1 x 80 x 4
1 x 80 x 4
1 x 80 x 4
1 x 80 x 4
1 x 80 x 2

Military press
1 x 35 x 8
1 x 35 x 8
1 x 35 x 8

Cable one arm triceps extension
1 x 11.5 x 8
1 x 11.5 x 8
1 x 11.5 x 8

Lateral
1 x 10 x 8
1 x 10 x 8
1 x 10 x 8

Cable crunch
1 x 42,5 x 15
1 x 42,5 x 15
1 x 42,5 x 15

Cardio > 45 minutter

Noter > fuck b;nkpres

Fredag:

Workout

Ab crunch
1 x 15 x 42,5
1 x 15 x 42,5
1 x 15 x 42,5

Barbell curl
1 x 35 x 8
1 x 35 x 8
1 x 35 x 8

Seated row
1 x 61 x 8
1 x 61 x 8
1 x 61 x 8

Chin up assist
1 x 6 x 21
1 x 6 x 21
1 x 6 x 21

Cardio> 45

Søndag

Workout

Cardio: 50 minutter

Ab wheel

1 x 20
1 x 20
1 x 20

Cable crunch

1 x 42,5 x 15
1 x 42,5 x 15
1 x 42,5 x 15

Mandag:

Workout

Bench press
1 x 80 x 5
1 x 80 x 5
1 x 80 x 5
1 x 80 x 5
1 x 80 x 5

DB Incline Bench press
1 x 26 x 8
1 x 26 x 8
1 x 26 x 8

Military press
1 x 35 x 8
1 x 35 x 8
1 x 35 x 8

Cable one arm triceps extension
1 x 11.5 x 8
1 x 11.5 x 8
1 x 11.5 x 8

Lateral
1 x 10 x 8
1 x 10 x 8
1 x 10 x 8

Cable crunch
1 x 42,5 x 15
1 x 42,5 x 15
1 x 45 x 15

Tirsdag

Workout

Deadlift
1 x 5 x 90
1 x 5 x 90
1 x 5 x 90
1 x 5 x 90

Ab crunch
1 x 15 x 45
1 x 15 x 45
1 x 15 x 45

Ab wheel

1 x 20
1 x 20
1 x 20

Barbell curl
1 x 35 x 8
1 x 35 x 8
1 x 37,5 x 7

Seated row
1 x 61 x 8
1 x 61 x 8
1 x 61 x 8

Chin up assist
1 x 8 x 21
1 x 8 x 21
1 x 8 x 21

Bent over row

1 x 8 x 60
1 x 8 x 60
1 x 8 x 60

Cardio: 45 min

Workout

Ab crunch
1 x 15 x 45
1 x 15 x 45
1 x 15 x 45

Ab wheel
1 x 20
1 x 20
1 x 20

Cardio: 50 min

Workout

Bench press
1 x 82,5 x 5
1 x 82,5 x 5
1 x 82,5 x 5
1 x 82,5 x 5
1 x 82,5 x 3

DB Incline Bench press
1 x 26 x 8
1 x 26 x 8
1 x 26 x 8

Military press
1 x 35 x 8
1 x 35 x 8
1 x 35 x 8

Cable one arm triceps extension
1 x 11.5 x 8
1 x 11.5 x 8
1 x 11.5 x 8

Lateral
1 x 10 x 8
1 x 10 x 8
1 x 10 x 8

Cable crunch
1 x 45 x 15
1 x 45 x 15
1 x 45 x 15

Hanging leg raises
1 x bw x 10
1 x bw x 10
1 x bw x 10

Fredag

Workout

Deadlift
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90

Squat
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90

Cable crunch
1 x 15 x 45
1 x 15 x 45
1 x 15 x 45

Hanging leg raises
1 x bw x 10
1 x bw x 10
1 x bw x 10

Barbell curl
1 x 35 x 8
1 x 35 x 8
1 x 35 x 8

Seated row
1 x 61 x 8
1 x 61 x 8
1 x 61 x 8

Chin up assist
1 x 8 x 21
1 x 8 x 21
1 x 8 x 18

Bent over row
1 x 8 x 60
1 x 8 x 60
1 x 8 x 60

Cardio: 45 min

Cable crunch
1 x 15 x 45
1 x 15 x 45
1 x 15 x 45

Hanging leg raises
1 x bw x 10
1 x bw x 10
1 x bw x 10

Cardio 50 minutter

Note: Fedtprocent 19,2% (ifølge vægten).

Workout

Bench press
1 x 82,5 x 5
1 x 82,5 x 5
1 x 82,5 x 5
1 x 82,5 x 5
1 x 82,5 x 3

DB Incline Bench press
1 x 26 x 8
1 x 26 x 8
1 x 26 x 8

Military press
1 x 35 x 8
1 x 35 x 8
1 x 35 x 8

Cable one arm triceps extension
1 x 11.5 x 8 + blok
1 x 11.5 x 8 + blok
1 x 11.5 x 8 + blok

Lateral
1 x 10 x 8
1 x 10 x 8
1 x 10 x 8

Cable crunch
1 x 45 x 15 + blok
1 x 45 x 15 + blok
1 x 45 x 15 blok

Hanging leg raises
1 x bw x 10
1 x bw x 10
1 x bw x 10

Cardio: 40 minutter

Fredag

Tirsdag

Workout

Deadlift
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90

Squat
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90

Barbell curl
1 x 35 x 8
1 x 35 x 8
1 x 35 x 8

Seated row
1 x 68 x 8
1 x 68 x 8
1 x 68 x 8

Chin up assist
1 x 8 x 18
1 x 8 x 18
1 x 8 x 18

Bent over row
1 x 8 x 60
1 x 8 x 60
1 x 8 x 60

Cardio: 45 min

Workout

Deadlift
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90

Squat
1 x 5 x 95
1 x 5 x 95
1 x 5 x 95
1 x 5 x 95
1 x 5 x 95

Barbell curl
1 x 37,5 x 8
1 x 37,5 x 8
1 x 37,5 x 8

Seated row
1 x 68 x 8
1 x 68 x 8
1 x 68 x 8

Chin up assist
1 x 8 x 18
1 x 8 x 18
1 x 8 x 18

Hanging leg raises
1 x 10 x bw
1 x 10 x bw
1 x 10 x bw

Cardio: 20 min

råli nu træner stadi ;D

Mandag:

Workout

Bench press
1 x 85 x 5
1 x 85 x 5
1 x 85 x 5
1 x 85 x 3
1 x 85 x 3

DB Incline Bench press
1 x 28 x 8
1 x 28 x 8
1 x 28 x 8

Military press
1 x 35 x 8
1 x 35 x 8
1 x 35 x 8

Cable one arm triceps extension
1 x 14 x 8
1 x 14 x 8
1 x 14 x 8

Lateral
1 x 12 x 8
1 x 12 x 8
1 x 12 x 8

Cable crunch
1 x 45 x 15 + blok
1 x 45 x 15 + blok
1 x 45 x 15 blok

Hanging leg raises
1 x bw x 10
1 x bw x 10
1 x bw x 10

Svømning: 45 minutter