Side 13 af 18
Re: Physique log
:
9. feb 2020, 23:52
af Ritterkreuz
8/2
pulldowns
12x65
12x65
12x77
10x80
Seated row narrow grip
12x65
12x65
12x65
12x65
1 arm db row
12x42
10x42
10x42
10x42
Rear shoulder cable cross
15x15
15x15
15x15
15x15
Biceps neutral db
12x16
12x16
12x16
Biceps curl stang
12x37,5
12x37,5
12x37,5
"21" stang
21x20
21x20
21x20
Re: Physique log
:
11. feb 2020, 22:57
af Ritterkreuz
Uge 10
10/2
Leg press vertical/machine
5x320
5x320
5x320
5x320
5x320
Leg curl
6x75
6x75
6x75
6x75
6x75
Bulg. Split squat db
6x24
6x24
6x24
6x24
Leg extension
8x80
8x80
8x80
8x80
Reverse wood chopper(core)
Mavebøjninger i ribbe
25x
25x
25x
Re: Physique log
:
23. feb 2020, 20:03
af Ritterkreuz
Uge 11
22/2
Machine Leg press
12x240
12x240
12x240
12x240
Walking lunges
12x18
12x18
12x18
12x18
Leg ext super set Leg curl
15x75
15x75
15x75
15x75
leg curl
12x68
12x68
12x68
12x68
Romanian deadlift
12x80
12x80
12x80
Machine calves
12x130
12x130
12x130
12x130
Sit ups i ribbe 90gr
25x
25x
25x
Re: Physique log
:
23. feb 2020, 20:05
af Ritterkreuz
23/2
Chin ups
8xbw
8xbw
8xbw
Seated row narrow grip
12x60
12x60
12x60
12x60
pullover
12x36
12x36
12x36
Rear shoulder cable cross
12x15
12x15
12x15
Biceps neutral db
12x18
12x16
12x16
Biceps curl stang
12x37,5
12x37,5
12x37,5
"21" stang
21x25
21x25
21x25
Re: Physique log
:
2. mar 2020, 22:07
af Ritterkreuz
Nyt program; 12 ugers progression
uge 1
1/3
Bench pres db
12x32
10x34
10x34
10x34
Cable flyers
12x10
12x10
12x10
12x10
Incl. db flyers
8x16
8x16
8x16
8x16
Biceps curl db
5x22
5x22
8x20
8x16
12x16
12x12
Cable Crunch
12x70
12x70
12x70
Sit ups
20xbw
20x
20x
Re: Physique log
:
2. mar 2020, 22:07
af Ritterkreuz
2/3
Spiderman rotation
Sædestræk
Inderlår stræk
Øvelse
Squat
6x100
6x100
6x100
6x100
6x100
Deadlift
6x100
6x100
6x100
6x100
6x100
Bulgarian Split
8x18
8x18
8x18
Leg extension
8x80
8x80
8x80
Leg curl
8x68
8x68
8x68
Calves ext.
15x140
15x140
15x140
15x140
Chrunces i ribbe
20xbw
20xbw
20xbw
Re: Physique log
:
5. mar 2020, 21:37
af Ritterkreuz
3/3
Bench press bb
6x90
6x90
6x90
6x90
6x90
Incline press db
8x32
8x32
8x32
8x32
8x32
Chin ups
6xbw
6xbw
6xbw
6xbw
6xbw
1 arm row db
6x42
6x42
6x42
6x42
6x42
Shoulder press db
6x32
6x30
6x30
6x30
Joy stick press bb
Triceps ext. cab
8x12
8x12
8x12
8x12
Biceps curl db
8x20
8x20
8x16
8x16
Re: Physique log
:
5. mar 2020, 21:37
af Ritterkreuz
4/3
Hack squat
8x100
8x100
8x100
8x100
Sumo deadlift
8x100
8x100
8x100
8x100
Walk lunges KB 20
1sæt
1sæt
1sæt
Leg extension
10x80
10x85
10x90
Leg curl
10x68
10x68
10x68
Calves
15x110
15x110
15x110
15x110
TRX Power pull
Core cable rotation
Re: Physique log
:
28. mar 2020, 16:25
af Ritterkreuz
Pause fra d. 5/3/20 Grundet lukket centre...
Re: Physique log
:
31. maj 2020, 12:39
af Ritterkreuz
Tilbage igen i et privat center.
28/5
Bænk
5x60
5x60
5x60
5x60
5x60
inc bænk
5x60
5x60
5x60
5x60
5x60
wide grip pullups
6x
6x
6x
5x
bb rows
6x60
6x60
6x60
6x60
military bb
10x30
10x30
10x30
10x30
10x30
skullcrusher
8x27,5
8x27,5
8x27,5
8x27,5
bb curl
10x27,5
10x27,5
10x27,5
10x27,5
Re: Physique log
:
31. maj 2020, 12:40
af Ritterkreuz
29/5
Front squat
5x60
5x60
5x60
5x60
5x60
lunges
10x12kg
10x12
10x12
10x12
romanian dl
10x60
10x60
10x60
10x60
hyper ext
20xbw
20x
20x
20x
calf raise bw
20x
20x
20x
20x
Re: Physique log
:
1. jun 2020, 20:01
af Ritterkreuz
31/5
Bænk
5x80
5x80
5x80
5x80
5x80
inc bænk
6x60
6x60
6x60
6x60
6x60
close grip pullups
4xbw
4xbw
4xbw
4xbw
bb rows
10x60
10x60
8x60
8x60
bb military
10x30
10x30
10x30
10x30
10x30
inc db curl
15x12
12x12
12x12
10x12
8x12
overhead tricep ext
12x12
12x12
12x12
10x12
10x12
Re: Physique log
:
9. jun 2020, 20:37
af Ritterkreuz
1/6
Front squat
6x60
6x60
6x60
6x60
6x60
Back
6x60
6x60
6x60
6x60
6x60
Stiff dl
12x60
12x60
12x60
12x60
12x60
Hyper ext
20xbw
20xbw
20xbw
20xbw
Re: Physique log
:
12. jun 2020, 07:06
af Ritterkreuz
Power Hypertrofi 16 uger program
Uge 1
Poweruge
15/6
inc db
6x30
6x30
6x30
6x30
Bænk
6x70
6x70
6x70
6x70
6x70
close grip pulldown
6x75
6x75
6x70
6x70
db row
6x38
6x38
6x38
6x38
military bb
6x50
6x50
6x50
6x50
6x50
db curl
5x18
5x18
5x18
5x18
5x18
dips
6xbw
6xbw
6xbw
6xbw
6xbw
Re: Physique log
:
17. jun 2020, 23:24
af Ritterkreuz
16/6
Leg press
5x240
5x240
5x240
5x240
5x240
leg ext
6x90
6x90
6x90
6x90
bulgarian split squat
6x18
6x18
6x18
6x18
leg curl
6x68
6x68
6x68
6x68
reverse wood chopper
20x10
20x10
20x10
crunches
15xbw
15xbw
15xbw
Re: Physique log
:
19. jun 2020, 00:30
af Ritterkreuz
18/6
Bænk
5x85
5x85
5x85
5x85
5x85
flat db
6x32
6x32
6x32
6x32
6x32
pulldowns
5x75
5x75
5x75
5x75
5x75
chest supported rows
6x50
6x50
6x50
6x50
6x50
db mili
6x26
6x26
6x26
6x26
6x26
ez curl
6x32,5
6x32,5
6x32,5
6x32,5
6x32,5
dips
5x
5x
5x
5x
5x
Re: Physique log
:
24. jun 2020, 00:08
af Ritterkreuz
19/6
1 legged leg press
6x120
6x120
6x120
6x120
6x120
leg press
6x240
6x240
6x240
6x240
6x240
leg curl
6x75
6x75
6x75
6x75
leg ext
10x95
10x95
10x95
10x95
calf raise smith
15x110
15x110
15x110
15x110
Re: Physique log
:
24. jun 2020, 00:10
af Ritterkreuz
Uge 2
Hypertrofi
22/6
Bænk
10x80
10x80
10x80
10x80
10x80
inc db
10x30
10x30
10x30
10x30
10x30
db flyes
10x14
10x14
10x14
10x14
db lateral
12x14
12x14
12x14
12x14
cable front raise
10x5
10x5
10x5
10x5
bend over cable ext
10x7,5
10x7,5
10x7,5
skullcrusher
12x25
12x25
12x25
Re: Physique log
:
26. jun 2020, 10:40
af Ritterkreuz
23/6
Machine Leg press
12x240
12x240
12x240
12x240
Romanian deadlift
12x80
12x80
12x80
12x80
12x80
Ham curl
12x52
12x52
12x52
12x52
Calf raise smith
15x90
15x90
15x90
15x90
15x90
Sit ups i ribbe 90gr
15x
15x
15x
Twisting hangning leg raise
Re: Physique log
:
27. jun 2020, 22:16
af Ritterkreuz
24/6
Chin ups
6xbw
6xbw
6xbw
6xbw
Seated row narrow grip
12x55
12x50
12x50
12x50
pullover
12x30
12x30
12x30
rear db raise
12x7
12x7
12x7
12x7
Biceps neutral db
12x16
12x16
12x16
Biceps curl stang
12x30
12x30
12x30
"21" stang
21x20
21x20
21x20
Re: Physique log
:
27. jun 2020, 22:18
af Ritterkreuz
25/6
bænk
12x75
12x75
12x75
12x75
decline bb
12x26
12x26
12x26
12x26
seated cable fly
12x6,5
12x6,5
12x6,5
12x6,5
lateral raise
12x12
12x12
12x12
military bb
12x30
12x30
12x30
pushdown
12x30
12x30
12x30
overhead cable ext
12x5
12x5
12x5
Re: Physique log
:
5. jul 2020, 10:32
af Ritterkreuz
26/6
1 legged machine press
n/a
Leg extension
n/a
Leg Curl
12x58
12x58
12x58
12x58
stiff leg dl
12x82,5
12x82,5
12x82,5
12x82,5
Machine Adductor
15x70
15x70
15x70
15x70
abductor
15x70
15x70
15x70
15x70
calf leg press
15x130
15x130
15x130
15x130
Cable chrunces
n/a
Machine abdominal chrunc
n/a
Leg Raise
15x
15x
15x
15x
Re: Physique log
:
5. jul 2020, 10:33
af Ritterkreuz
27/6
Seated cable flyers
12x10
12x10
12x10
12x10
Flat bb bench press
12x75
12x75
10x75
10x75
Decline db bench press
10x28
10x28
10x28
10x28
Db Lateral Raise
12x12
12x12
12x12
Military Press
12x40
12x40
12x40
Push down V-greb
12x32,5
12x32,5
12x32,5
Overhead tri ext kabel
10x12,5
12x12,5
12x12,5
Re: Physique log
:
5. jul 2020, 10:33
af Ritterkreuz
28/6
Chin ups
8xbw
8xbw
8xbw
Seated row narrow grip
12x60
12x60
12x60
1 arm db row
10x42
10x42
10x42
facepulls
12x17
12x17
12x17
Db Dobb biceps curl
12x18
10x18
10x18
Bb Biceps curl
12x32,5
12x32,5
12x32,5
Bb Preacher curl
12x27,5
12x27,5
12x27,5
Re: Physique log
:
5. jul 2020, 10:33
af Ritterkreuz
uge 3
Poweruge
6/7
Leg press vertical/machine
12x260
12x260
12x260
12x260
Leg curl
12x60
12x60
12x60
12x60
Lunges med kettleball
12x16
12x16
12x16
12x16
Leg extension
12x60
12x60
12x60
12x60
Sit ups i ribbe 90gr
15x
15x
15x
Twisting hangning leg raise
12x
12x
12x
machine calf
15x40
15x40
15x40
Re: Physique log
:
12. jul 2020, 21:13
af Ritterkreuz
7/7
Flat bb bench press
Incline db bench press
Pulldown wide grip
12x70
12x70
12x70
12x70
bb rows
12x60
10x70
10x70
10x70
Seated Military Press
12x28
12x28
12x30
12x30
inc biceps curl db
12x14
12x14
12x14
12x14
Weighted Dips
Re: Physique log
:
12. jul 2020, 21:14
af Ritterkreuz
9/7
1 legged machine press
12x80
12x80
12x80
12x80
12x80
Machine Leg press
12x200
12x200
12x200
12x200
Leg Curl
12x61
12x61
10x61
10x61
Leg extension
12x70
12x70
12x70
12x70
Machine Calves
15x140
15x140
15x140
15x140
Standing Lateral Plate bends
Re: Physique log
:
15. jul 2020, 20:17
af Ritterkreuz
10/7
Decline bb bench press
6x34
6x34
6x34
6x34
6x34
Flat db bench press
5x85
5x85
5x85
5x85
5x85
Chin Ups
6xbw
6xbw
6xbw
6xbw
6xbw
Chest supp row hv 45 gr
6x60
6x60
6x60
6x60
6x60
Seated db Shoulder Press
5x30
5x30
5x30
5x30
5x30
Biceps curl Z-bar
6x42,5
6x42,5
6x42,5
6x42,5
6x42,5
Dips
10x
10x
10x
10x
Re: Physique log
:
15. jul 2020, 20:17
af Ritterkreuz
Uge 4
Hypertrofi uge
13/7
Machine Leg press
12x140
12x140
12x140
12x140
Walking lunges
Leg ext super set Leg curl
12x75
12x75
12x75
12x75
12x61
12x61
12x61
12x61
Romanian deadlift
Machine calves
15x140
15x140
15x140
15x140
Sit ups i ribbe 90gr
15x
15x
15x
15x
Twisting hangning leg raise
back extensions
15x20
15x20
15x20
Re: Physique log
:
15. jul 2020, 20:18
af Ritterkreuz
14/7
Flat bb bench press
12x80
12x80
12x80
12x80
Incline db bench press
11x30
11x30
11x30
10x30
Db flyers
12x14
12x14
12x14
12x14
Standing lateral db raise
10x14
10x14
10x14
10x14
Cable front raise
One arm bend over cable triceps ext
12x7,5
12x7,5
12x7,5
Bb Scull Crusher
12x30
12x30
10x30