Side 14 af 18
Re: Physique log
:
18. jul 2020, 10:49
af Ritterkreuz
15/7
Chin ups
Seated row narrow grip
12x65
12x65
10x65
10x65
close grip pulldown
12x70
12x70
12x70
12x70
Rear shoulder cable cross
facepulls
12x17
12x17
12x17
Biceps neutral db
12x18
12x18
12x18
Biceps curl stang
12x35
12x35
12x35
"21" stang
21x20
21x20
21x20
Re: Physique log
:
18. jul 2020, 10:49
af Ritterkreuz
16/7
1 legged machine press
12X80
12X80
12x80
12x80
12x80
Leg extension
12x80
12x80
12x80
12x80
12x80
Leg Curl
12x61
12x61
12x61
12x61
12x61
Machine Adductor
12x70
12x70
12x70
12x70
Cable chrunces
Machine abdominal chrunc
12x40
12x40
12x40
12x40
Leg Raise
12xbw
12xbw
12xbw
Re: Physique log
:
18. jul 2020, 10:50
af Ritterkreuz
17/7
Seated cable flyers
10x10
10x10
10x10
10x10
Flat bb bench press
12x80
12x80
12x80
12x80
Decline db bench press
10x30
10x30
10x30
10x30
Db Lateral Raise
12x12
12x12
12x12
12x12
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
:
18. jul 2020, 10:50
af Ritterkreuz
18/7
Chin ups
10x
10x
10x
Seated row narrow grip
12x65
10x65
12x60
12x60
incline bench rows
15x26
15x26
15x26
15x26
facepulls
15x17,5
15x17,5
15x17,5
Db Dobb biceps curl
10x20
10x20
10x20
Bb Biceps curl
12x32,5
12x32,5
12x32,5
Bb Preacher curl
15x27,5
15x27,5
12x27,5
Re: Physique log
:
2. aug 2020, 09:52
af Ritterkreuz
Uge 5
Poweruge
27/7
Leg press vertical/machine
12x200
12x200
12x200
12x200
12x200
Leg curl
12x61
12x61
12x61
12x61
Bulg. Split squat db
10x18
10x18
10x18
10x18
Leg extension
12x80
12x80
12x80
12x80
Reverse wood chopper(core)
15x10
15x10
15x10
Mavebøjninger i ribbe
Re: Physique log
:
2. aug 2020, 09:52
af Ritterkreuz
28/7
Flat bb bench press
5x90
5x90
5x90
5x90
5x90
Incline db bench press
6x36
6x36
6x36
6x36
Pulldown narrow grip
6x80
6x80
6x80
6x60
One arm DB row
Military Press
6x50
6x50
6x50
6x50
Biceps curl db
Weighted Dips
Re: Physique log
:
2. aug 2020, 09:55
af Ritterkreuz
30/7
1 legged machine press
Machine Leg press
Leg Curl
Leg extension
Machine Calves
Standing Lateral Plate bends
Re: Physique log
:
2. aug 2020, 09:55
af Ritterkreuz
31/7
bb bench
10x90
10x90
10x90
8x90
8x90
decline db
10x34
10x34
10x34
10x34
10x34
Chin Ups
8x
8x
8x
6x
Chest supp row hv 45 gr
10x60
10x60
10x60
10x60
Seated db Shoulder Press
12x26
12x26
12x26
12x26
Biceps curl Z-bar
10x37,5
10x37,5
10x37,5
Weighted Dips
Re: Physique log
:
2. aug 2020, 09:56
af Ritterkreuz
uge 7
Hypertrofi uge
17/8
Machine Leg press
10x200
10x200
10x200
10x200
10x200
Walking lunges
12x16
12x16
12x16
12x16
Leg ext
12x80
12x80
12x80
Leg curl
12x68
12x68
12x68
Romanian deadlift
12x80
12x80
12x80
calfs på smith
15x100
15x100
15x100
15x100
Sit ups i ribbe 90gr
15x
15x
15x
Re: Physique log
:
21. aug 2020, 11:58
af Ritterkreuz
18/8
Flat bb bench press
10x90
10x90
10x90
8x90
8x90
Incline db bench press
10x30
10x30
10x30
10x30
10x30
Db flyers
12x14
12x14
12x14
12x14
lateral db
12x12
12x12
12x12
12x12
Cable front raise
One arm bend over cable triceps ext
12x7,5
12x7,5
12x7,5
Bb Scull Crusher
12x30
12x30
12x30
Re: Physique log
:
21. aug 2020, 11:59
af Ritterkreuz
19/8
Chin ups
8x
8x
8x
8x
Seated row narrow grip
12x60
12x60
12x60
12x60
Skiing cable pulley
Rear shoulder cable cross
Biceps neutral db
12x18
12x18
12x18
Biceps curl stang
12x35
12x35
12x35
"21" stang
21x25
21x25
21x25
Re: Physique log
:
21. aug 2020, 12:01
af Ritterkreuz
20/8
1 legged machine press
12x90
12x90
12x90
12x90
Leg extension
12x85
12x85
12x85
12x85
Leg Curl
12x68
12x68
10x68
10x68
Machine Adductor
15x70
15x70
15x70
15x70
calf smith
12x110
12x110
12x110
12x110
Machine abdominal chrunc
Leg Raise
12x
12x
12x
Re: Physique log
:
21. aug 2020, 12:02
af Ritterkreuz
21/8
Seated cable flyers
10x10
10x10
10x10
10x10
Flat bb bench press
12x80
12x80
12x80
12x80
12x80
Decline db bench press
12x28
12x28
12x28
12x28
Db Lateral Raise
12x12
12x12
12x12
Military Press
10x45
10x45
10x45
Push down V-greb
12x30
12x30
12x30
Overhead tri ext kabel
12x7,5
12x7,5
12x7,5
Re: Physique log
:
21. aug 2020, 12:02
af Ritterkreuz
22/8
Chin ups
8xbw
8xb
8xbw
8xbw
Seated row narrow grip
12x60
12x60
12x60
12x60
1 arm db row
12x30
12x30
12x30
12x30
facepulls
15x17
15x17
15x17
Db Dobb biceps curl
12x18
12x18
12x18
Bb Biceps curl
12x32,5
12x32,5
12x32,5
Bb Preacher curl
12x27,5
12x27,5
12x27,5
Re: Physique log
:
8. sep 2020, 08:40
af Ritterkreuz
uge 8
Poweruge
7/9
Leg press vertical/machine
12x200
12x200
12x200
12x200
12x200
Leg curl
12x68
12x68
12x68
12x68
Bulg. Split squat db
12x18
12x18
12x18
12x18
Leg extension
12x90
12x90
12x90
12x90
Reverse wood chopper(core)
Mavebøjninger i ribbe
Re: Physique log
:
8. sep 2020, 08:40
af Ritterkreuz
8/9
Flat bb bench press
5x92,5
5x92,5
4x100
3x100
Incline db bench press
6x34
6x34
6x34
6x34
6x34
Pulldown narrow grip
8x80
8x80
8x80
8x75
8x75
tbar row
12x60
12x60
12x60
12x60
bb military
8x50
8x50
8x50
8x50
8x50
Biceps curl db
6x22
6x22
6x22
6x22
Weighted Dips
Re: Physique log
:
8. sep 2020, 08:41
af Ritterkreuz
10/9
1 legged machine press
12x120
12x120
12x120
12x120
12x120
Machine Leg press
12x290
12x290
12x290
12x290
12x290
Leg Curl
12x68
12x68
12x68
12x68
Leg extension
12x70
12x70
12x70
12x70
Machine Calves
15x150
15x150
15x150
14x150
14x150
Standing Lateral Plate bends
Re: Physique log
:
8. sep 2020, 08:41
af Ritterkreuz
11/9
bb bench press
5x100
5x100
5x100
5x100
5x100
decline db press
5x40
5x38
5x36
5x34
5x34
pullover
12x34
12x34
12x34
12x34
Chest supp row hv 45 gr
5x80
5x80
5x80
5x80
mili press
5x52,5
5x52,5
5x52,5
5x52,5
5x52,5
Biceps curl Z-bar
8x40
8x40
8x40
8x40
8x40
Weighted Dips
Re: Physique log
:
23. sep 2020, 18:57
af Ritterkreuz
uge 9
hypertrofi uge
28/9
machine hack squat
12x100
12x100
12x100
12x100
12x100
leg press
12x240
12x240
12x240
12x240
12x240
leg ext
12x70
12x70
12x70
ham curl
12x68
12x62
12x62
Romanian deadlift
12x80
10x80
10x80
Machine calves
15x150
15x150
15x150
15x150
15x150
Sit ups i ribbe 90gr
Twisting hangning leg raise
Re: Physique log
:
23. sep 2020, 18:57
af Ritterkreuz
29/9
Flat bb bench press
12x85
12x85
12x85
12x85
12x85
Incline db bench press
10x30
10x30
10x30
10x30
10x30
Db flyers
12x14
12x14
12x14
12x14
Standing lateral db raise
12x12
12x12
12x12
One arm bend over cable triceps ext
15x7,5
15x7,5
15x7,5
overhead db ext
15x14
15x14
15x14
Re: Physique log
:
30. sep 2020, 21:37
af Ritterkreuz
30/9
Chin ups
8xbw
8xbw
8xbw
Seated row narrow grip
12x60
12x60
12x60
12x60
db row
12x40
12x40
12x40
12x40
facepulls
15x17
15x17
15x17
15x17
Biceps neutral db
12x18
12x18
12x18
Biceps curl stang
12x35
12x32,5
12x30
"21" stang
21x20
21x20
21x20
Re: Physique log
:
6. okt 2020, 20:54
af Ritterkreuz
1/10
1 legged machine press
12x80
12x80
12x80
12x80
12x80
Leg extension
12x80
12x80
12x80
12x80
12x80
Leg Curl
12x68
12x68
12x68
12x68
Machine Adductor
20x70
20x70
20x70
20x70
20x70
calf raise smith
15x90
15x90
15x90
15x90
15x90
Machine abdominal chrunch
Leg Raise
Re: Physique log
:
6. okt 2020, 20:56
af Ritterkreuz
2/10
Flat bb bench press
8x90
8x90
8x90
8x90
8x90
Decline db bench press
10x30
10x30
10x30
10x30
10x30
chest press
10x60
10x60
10x60
10x60
10x60
Db Lateral Raise
10x10
10x10
10x10
10x10
Military Press
8x45
8x45
8x45
8x45
Push down V-greb
12x35
12x35
12x35
12x35
Overhead tri ext kabel
12x7,5
12x7,5
12x7,5
12x7,5
Re: Physique log
:
6. okt 2020, 20:56
af Ritterkreuz
3/10
Chin ups
warmup
bb row
12x60
12x60
12x60
12x60
12x60
1 arm db row
12x40
12x40
12x40
12x40
facepulls
15x15
15x15
15x15
15x15
Db Dobb biceps curl
10x20
10x20
10x20
Bb Biceps curl
10x30
10x30
10x30
Bb Preacher curl
12x27,5
12x27,5
12x27,5
Re: Physique log
:
8. okt 2020, 17:27
af Ritterkreuz
Uge 10
Poweruge
5/10
Leg press vertical/machine
12x240
12x240
12x240
x
Leg curl
12x68
12x68
12x68
10x68
Bulg. Split squat db
Leg extension
Reverse wood chopper(core)
Mavebøjninger i ribbe
5 5
4 6
4 6
4 6
3 20
3 15-20
Re: Physique log
:
9. okt 2020, 18:53
af Ritterkreuz
6/10
Flat bb bench press
5x100
5x100
5x100
5x100
5x100
Incline db bench press
6x34
6x34
6x34
6x34
Pulldown narrow grip
8x80
8x80
8x80
8x80
8x80
One arm DB row
10x42
10x42
10x42
10x42
Seated Military Press
6x30
6x30
6x30
6x30
6x30
inc db curl
12x16
10x16
10x16
10x16
10x16
Weighted Dips
10x
10x
10x
Re: Physique log
:
11. okt 2020, 23:44
af Ritterkreuz
8/10
Ham curl
12x68
12x68
12x68
12x68
12x68
romanian dl
12x80
12x80
12x80
12x80
adductor
20x80
20x80
20x80
20x80
20x80
abductor
20x70
20x70
20x70
20x70
20x70
calf raise smith
15x130
15x130
15x130
10x130
10x130
Re: Physique log
:
12. okt 2020, 12:59
af Ritterkreuz
9/10
bb bench press
6x100
6x100
6x100
5x100
5x100
decline Flat db bench press
6x36
6x36
6x36
6x34
6x34
pullovers
10x34
10x34
10x34
10x34
Chest supp row hv 45 gr
10x60
10x60
10x60
10x60
10x60
Seated db Shoulder Press
6x30
6x30
6x28
6x28
6x28
Biceps curl Z-bar
10x40
8x40
8x40
8x40
6x40
Weighted Dips
Re: Physique log
:
12. okt 2020, 12:59
af Ritterkreuz
Uge 11
Hypertrofiuge
12/10
Leg ext (lav vægt)
10x65
10x65
10x70
10x70
Stiff dl med db
15x26
15x26
15x30
15x30
15x30
Machine calves
10x130
10x130
10x130
10x130
10x130
dropset
adductor
15x82
15x82
15x82
15x82
15x82
abductor
15x70
15x70
15x70
15x70
15x70
Re: Physique log
:
15. okt 2020, 09:05
af Ritterkreuz
13/10
Flat bb bench press
12x90
12x90
11x90
11x90
10x90
Incline db bench press
10x32
10x32
10x32
10x32
Db flyers
10x14
10x14
10x14
10x14
Standing lateral db raise
Cable front raise
One arm bend over cable triceps ext
12x7,5
12x7,5
12x7,5
Bb Scull Crusher
10x32,5
10x32,5
10x32,5
pushdown
10x25
10x25
10x25