Side 14 af 18

Re: Physique log

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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

Indlæg: 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