Side 12 af 18
Re: Physique log
:
5. dec 2019, 20:25af Ritterkreuz
3/12
bænk
12x75
12x75
12x75
12x75
inc
12x26
12x26
12x26
12x26
cable fly
12x7,5
12x7,5
12x7,5
12x7,5
db lateral
12x12
12x12
12x12
12x12
cable front raise
12x3,5
12x3,5
12x3,5
12x3,5
cable kickback
12x7,5
12x7,5
12x7,5
12x7,5
skullcrusher
12x30
12x30
12x30
12x30
Re: Physique log
:
10. dec 2019, 07:58af Ritterkreuz
uge 3
9/12
Leg press + bw
6x190
6x190
6x190
6x190
6x190
ham curl
5x78
5x78
5x78
5x78
leg ext
bulgarian split db
6x20kg
6x20
6x20
6x20
calf raise på smith
10x130
10x130
10x130
10x130
10x130
10x130
10x130
crunches
Re: Physique log
:
12. dec 2019, 18:28af Ritterkreuz
10/12
bænk
6x85
6x85
6x85
6x85
6x85
inc db
6x34
6x34
6x34
6x34
1 arm db row
6x42
6x42
6x42
6x42
cable row
10x30
10x30
10x30
10x30
military db
6x30
6x30
6x30
6x30
db curl
6x20
6x20
6x20
6x20
6x20
Re: Physique log
:
15. dec 2019, 11:13af Ritterkreuz
11/12
1 leg press
6x100
6x100
6x100
6x100
6x100
leg press
6x190
6x190
6x190
6x190
ham curl
6x78
6x78
6x78
6x78
leg ext
10x95
10x95
10x95
10x95
Re: Physique log
:
17. dec 2019, 11:55af Ritterkreuz
12/12
Bænk
5x90
5x90
5x90
5x90
5x90
db bænk
6x36
6x36
6x36
6x36
6x36
chin ups
5xbw
5xbw
5xbw
5xbw
5xbw
1 arm chest supported row
6x60
6x60
6x60
6x60
6x60
mili press
6x50
6x50
6x50
6x50
6x50
ez curl
6x42,5
6x42,5
6x42,5
6x42,5
6x42,5
dips
10xbw
10xbw
10xbw
10xbw
10xbw
Re: Physique log
:
18. dec 2019, 10:05af Ritterkreuz
uge 4
16/12
Leg press
12x240
12x240
12x240
12x240
db lunges
12x18
12x18
12x18
12x18
leg ext
12x90
12x90
12x90
12x90
ham curl
10x68
10x68
10x68
10x68
calf raise på smith
10x130
10x130
10x130
10x130
10x130
10x130
10x130
10x130
romanian dl
12x80
12x80
12x80
12x80
Re: Physique log
:
20. dec 2019, 00:16af Ritterkreuz
17/12
bænk
10x80
10x80
10x80
10x80
inc db
10x32
10x32
10x32
10x32
cable fly
8x10
8x10
8x10
8x10
cable front raise
10x5
10x5
10x5
10x5
db lateral
15x12
15x12
10x16
10x16
skullcrusher
12x35
12x35
12x35
10x35
Re: Physique log
:
23. dec 2019, 20:54af Ritterkreuz
18/12
Elastik chin ups
10x
10x
10x
10x
seated narrow grip row
12x55
12x55
12x55
12x55
facepulls
12x17,5
12x17,5
12x17,5
12x17,5
db pullover
12x34
12x34
12x34
12x34
hammer curl
12x16
12x16
10x16
12x14
bb curl
12x27,5
12x27,5
12x27,5
12x27,5
21 curl
21x15
21x15
21x15
Re: Physique log
:
23. dec 2019, 20:56af Ritterkreuz
19/12
1 legged machine press
12x80
12x80
12x80
12x80
Leg extension
12x80
12x80
12x80
12x80
12x80
Leg Curl
12x58
12x58
12x58
10x58
10x58
Machine Adductor
20x70
20x70
20x70
Cable chrunces
15x35
15x35
15x35
15x35
calf på smith
10x130
10x130
10x130
10x130
10x130
Re: Physique log
:
26. dec 2019, 13:11af Ritterkreuz
20/21
Seated cable flyers
10x10
10x10
10x10
10x0
Flat bb bench press
12x80
12x80
12x80
10x80
Decline db bench press
10x26
10x26
10x26
10x26
sitting Db Lateral Raise
12x10
12x10
12x10
12x10
Military Press
12x40
12x40
12x40
Push down V-greb
12x30
12x30
12x30
Overhead tri ext kabel
12x7,5
12x7,5
12x7,5
Re: Physique log
:
26. dec 2019, 13:13af Ritterkreuz
21/12
Chin ups
6xbw
6xbw
6xbw
Seated row narrow grip
12x60
12x60
12x60
1 arm db row
12x42
12x42
12x42
Db Bend over lateral raise
10x10
10x10
10x10
Db Dobb biceps curl
12x16
12x16
12x16
10x16
Bb Biceps curl
12x30
12x30
12x30
12x27,5
Bb Preacher curl
12x27,5
12x27,5
12x27,5
12x27,5
Re: Physique log
:
29. dec 2019, 23:13af Ritterkreuz
uge 5
23/12
Leg press vertical/machine
6x200
6x200
6x200
6x200
6x200
Leg curl
6x75
6x75
6x75
6x75
Bulg. Split squat db
6x20
6x20
6x20
6x20
Leg extension
12x70
12x70
12x70
12x70
calf på ben pres
18x150
18x150
18x150
18x150
18x150
Mavebøjninger i ribbe
20x
20x
20x
Re: Physique log
:
29. dec 2019, 23:15af Ritterkreuz
24/12
Flat bb bench press
5x85
5x85
5x85
5x85
5x85
Incline db bench press
6x36
6x36
6x36
6x36
Pulldown narrow grip
5x80
5x80
5x80
5x80
5x80
One arm DB row
6x42
6x42
6x42
6x42
Military Press
6x55
6x55
6x55
6x55
Biceps curl db
6x22
6x20
6x20
6x20
6x20
Weighted Dips
10xbw
10xbw
10xbw
10xbw
Re: Physique log
:
1. jan 2020, 20:58af Ritterkreuz
26/12
1 legged machine press
5x110
5x110
5x110
5x110
5x110
Machine Leg press
6x280
6x280
6x280
6x280
Leg Curl
6x82
6x75
6x75
6x75
bulgarian split db
6x22
6x22
6x22
6x22
smit machine calf
10x130
10x130
10x130
10x130
10x130
Standing Lateral Plate bends
Re: Physique log
:
2. jan 2020, 19:11af Ritterkreuz
27/12
Decline bb bench press
6x90
6x90
6x90
6x90
6x90
Flat db bench press
5x38
5x36
5x36
5x36
5x36
Chin Ups
5xbw
5xbw
5xbw
5xbw
1 arm Chest supp row hv 45 gr
6x60
6x60
6x60
6x60
6x60
Seated db Shoulder Press
6x30
6x30
6x30
6x30
6x30
Biceps curl Z-bar
6x37,5
6x37,5
6x37,5
6x37,5
6x37,5
Dips
Re: Physique log
:
8. jan 2020, 08:37af Ritterkreuz
uge 6
30/12
Flat bb bench press
10x85
10x85
10x85
10x85
Incline db bench press
10x32
10x32
10x30
10x30
Db flyers
12x10
12x10
12x10
12x10
Standing lateral db raise
12x14
12x14
12x14
12x14
Cable front raise
12x5
12x5
12x5
12x5
One arm bend over cable triceps ext
15x7,5
15x7,5
12x7,5
12x7,5
Bb Scull Crusher
10x30
10x30
10x30
Re: Physique log
:
9. jan 2020, 17:53af Ritterkreuz
31/12
Machine Leg press
12x160
12x160
12x160
12x160
Walking lunges
12x20
12x20
12x20
12x20
Leg ext super set Leg curl
15x70
15x70
15x70
15x70
15x54
15x54
15x54
15x54
Romanian deadlift
10x80
10x80
10x80
Machine calves
15x140
15x140
15x140
15x140
15x140
Twisting hangning leg raise
10x
10x
10x
Re: Physique log
:
9. jan 2020, 17:53af Ritterkreuz
1/1/19
Chin ups
12x
12x
12x
Seated row narrow grip
12x60
12x60
12x55
12x55
db pullover
12x36
12x36
12x36
facepulls
15x17
15x17
15x17
Biceps neutral db
12x16
12x16
12x16
Biceps curl stang
12x32,5
12x32,5
12x32,5
"21" stang
21x25
21x20
21x20
Re: Physique log
:
16. jan 2020, 09:05af Ritterkreuz
2/1/20
leg machine press
12x280
12x80
12x280
12x280
Leg extension
12x80
12x80
12x80
12x80
Leg Curl
12x58
12x58
12x58
12x58
calf på smith
10x130
10x130
10x130
10x130
10x130
Machine Adductor
Cable chrunces
Leg Raise
10x
10x
10x
Re: Physique log
:
16. jan 2020, 09:07af Ritterkreuz
3/1/20
pulldown
8x80
8x80
10x75
10x75
Seated row narrow grip
12x65
12x65
10x65
10x65
1 arm db row
12x42
12x42
12x42
12x42
Db Bend over lateral raise
15x10
15x10
15x10
15x10
inc db curl
12x16
10x16
12x14
12x14
Bb Biceps curl
12x35
12x32,5
12x32,5
12x32,5
Bb Preacher curl
12x30
12x30
12x30
12x30
Re: Physique log
:
19. jan 2020, 17:51af Ritterkreuz
4/1
Seated cable flyers
12x12
12x12
12x12
12x12
Flat bb bench press
12x70
12x70
12x70
12x70
Decline bench press
10x80
10x80
12x75
12x75
Db Lateral Raise
12x10
12x10
12x10
12x10
Military Press
12x40
12x40
12x40
12x40
Push down V-greb
12x35
12x35
10x35
10x35
Overhead tri ext kabel
12x7,5
12x7,5
12x7,5
12x7,5
Re: Physique log
:
19. jan 2020, 18:40af Ritterkreuz
uge 8
19/1/20
Leg press vertical/machine
8x340
8x340
8x340
8x340
8x340
Leg curl
6x78
6x78
6x78
6x78
Bulg. Split squat db
6x22
6x22
6x22
6x22
Leg extension
8x92
8x92
8x92
8x92
Reverse wood chopper(core)
Mavebøjninger i ribbe
20x
20x
20x
Re: Physique log
:
29. jan 2020, 20:23af Ritterkreuz
20/1
Flat bb bench press
5x92,5
5x92,5
5x92,5
5x92,5
5x92,5
Incline db bench press
6x36
6x36
6x36
6x36
close grip cable row
5x75
5x75
5x75
5x75
5x75
One arm DB row
6x42
6x42
6x42
6x42
Seated Military Press
6x30
6x30
6x30
6x30
Biceps curl db
6x20
6x20
6x20
6x20
Weighted Dips
10xbw
10xbw
10xbw
Re: Physique log
:
29. jan 2020, 20:24af Ritterkreuz
23/1
1 legged machine press
6x120
6x120
6x120
6x120
Machine Leg press
8x300
8x300
8x300
8x300
8x300
Leg Curl
6x88
6x88
6x88
6x82
1 Leg extension
6x45
6x45
6x45
6x45
Machine Calves
15x140
15x140
15x140
15x140
15x140
smith standing calf
20x90
20x90
20x90
15x90
lateral side bends
15x20
15x20
15x20
Standing Lateral Plate bends
Re: Physique log
:
1. feb 2020, 12:50af Ritterkreuz
24/1
bb bench press
6x90
6x92,5
6x92,5
6x95
6x97,5
decline db bench press
6x36
6x36
6x36
6x36
Chest supp row hv 45 gr
7x70
7x70
7x70
7x70
pulldown
6x80
6x80
6x80
6x80
Seated db Shoulder Press
6x32
6x30
6x30
6x30
6x30
Biceps curl Z-bar
6x42,5
6x42,5
6x42,5
6x42,5
6x42,5
Dips
10xbw
10xbw
10xbw
Re: Physique log
:
1. feb 2020, 12:51af Ritterkreuz
Uge 9
3/2/20
Machine Leg press
12x240
12x240
12x240
12x240
Walking lunges
12x20
12x20
12x20
12x20
leg curl
15x75
15x75
15x75
15x75
leg ext
12x70
12x70
12x70
12x70
Romanian deadlift
12x80
12x80
12x80
Machine calves
15x150
15x150
15x150
15x150
core planks
2x1,5 min
Re: Physique log
:
3. feb 2020, 22:16af Ritterkreuz
4/2
Flat bb bench press
10x85
10x85
10x85
10x85
Incline db bench press
10x32
10x32
10x32
10x32
Db flyers
12x12
12x12
12x12
12x12
Standing lateral db raise
12x10
12x10
12x10
12x10
Cable front raise
10x5
10x5
10x5
10x5
One arm bend over cable triceps ext
12x7,5
12x7,5
12x5
12x5
Bb Scull Crusher
12x35
12x35
12x35
12x30
Re: Physique log
:
6. feb 2020, 09:14af Ritterkreuz
5/2
Chin ups
8xbw
8xbw
8xbw
8xbw
Seated row narrow grip
12x65
12x65
12x65
12x65
pullover
12x34
12x34
12x34
12x34
Rear shoulder cable cross
12x12,5
12x12,5
12x12,5
12x12,5
Biceps neutral db
12x18
12x16
12x14
Biceps curl stang
12x35
12x35
12x35
"21" stang
21x20
21x20
21x20
Re: Physique log
:
9. feb 2020, 23:48af Ritterkreuz
6/2
leg press
12x245
12x245
12x245
12x245
Leg extension
12x80
12x80
12x80
12x80
Leg Curl
12x68
12x68
12x62
12x62
Machine Adductor
20x70
20x70
20x70
Leg Raise
10xbw
10xbw
10xbw
Re: Physique log
:
9. feb 2020, 23:51af Ritterkreuz
7/2
Seated cable flyers
12x7,5
12x7,5
12x7,5
12x7,5
Flat bb bench press
10x85
10x85
10x85
10x85
Decline db bench press
12x24
12x24
12x24
12x24
Db Lateral Raise
12x10
12x10
12x10
Military Press
12x40
12x40
12x40
Push down V-greb
20x27
20x27
20x27
Overhead tri ext kabel
12x7,5
12x7,5
12x7,5