Side 15 af 18
Re: Physique log
:
15. okt 2020, 09:06
af Ritterkreuz
14/10
Chin ups
Seated row narrow grip
12x60
12x60
12x60
12x60
lat pulldown
10x75
10x75
10x75
10x75
facepulls
15x17
15x17
15x17
15x17
Biceps neutral db
12x18
12x18
10x18
Biceps curl stang
10x32
10x32
10x32
"21" stang
21x20
21x20
21x20
Re: Physique log
:
17. okt 2020, 21:51
af Ritterkreuz
15/10
1 legged machine press
12x40
12x40
12x40
12x40
12x40
Leg extension
12x65
12x65
12x65
12x65
12x65
Leg Curl
12x75
10x75
10x75
8x75
8x75
Machine Adductor
20x70
20x70
20x70
Cable chrunces
Machine abdominal chrunc
Leg Raise
Re: Physique log
:
17. okt 2020, 21:52
af Ritterkreuz
16/10
cable flyers
12x10
12x10
12x10
12x10
Flat bb bench press
10x90
10x90
10x90
10x90
Decline db bench press
10x34
10x34
10x34
10x34
Db Lateral Raise
12x12
12x12
12x12
Push down V-greb
12x35
12x35
12x35
Overhead tri ext kabel
12x7,5
10x10
10x10
Re: Physique log
:
17. okt 2020, 21:52
af Ritterkreuz
17/10
Chin ups
pulldown wide grip
10x75
10x75
10x75
10x75
1 arm db row
12x40
12x40
12x40
12x40
facepulls
12x17,5
12x17,5
12x17,5
12x17,5
Db Dobb biceps curl
12x18
12x18
12x18
Bb Biceps curl
8x35
8x35
8x35
Bb Preacher curl
8x30
8x30
8x30
Re: Physique log
:
26. okt 2020, 19:47
af Ritterkreuz
Uge 13
Hypertrofiuge
26/10
Flat bb bench press
10x90
10x90
10x90
8x90
Incline db bench press
12x32
12x32
10x32
10x32
Db flyers
12x14
12x14
12x14
12x14
Standing lateral db raise
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
:
28. okt 2020, 20:36
af Ritterkreuz
27/10
Chin ups
Seated row narrow grip
12X60
12X60
12x60
12x60
pullover
12x34
12x34
12x34
12x34
facepulls
12x20
12x20
12x20
12x20
inc db curl
12x14
12x14
12x14
12x14
Biceps curl stang
12x32,5
10x32,5
10x32,5
10x32,5
"21" stang
21x25
21x20
21x20
21x20
Re: Physique log
:
28. okt 2020, 20:36
af Ritterkreuz
28/10
Machine Leg press
bulgarian split db
12x14
12x14
12x14
12x14
Leg ext
12x70
12x70
12x70
12x70
leg curl
12x75
12x75
10x75
10x75
Romanian deadlift
12x80
12x80
12x80
12x80
Machine calves
15x150
15x150
15x150
15x150
15x150
Re: Physique log
:
28. okt 2020, 20:37
af Ritterkreuz
29/10
cable flyers
12x12
12x12
12x12
12x12
Flat bb bench press
8x90
8x90
8x90
8x90
Decline db bench press
8x36
8x36
8x36
8x36
Db Lateral Raise
12x12
12x12
12x12
Military Press
12x40
12x40
12x40
Push down V-greb
12x35
12x35
12x35
Overhead tri ext kabel
10x10
10x10
10x10
Re: Physique log
:
28. okt 2020, 20:37
af Ritterkreuz
30/10
Chin ups
4x
Seated row narrow grip
8x65
8x65
8x65
8x65
1 arm db row
10x42
10x42
10x42
10x42
Db Bend over lateral raise
15x8
15x8
15x8
Db Dobb biceps curl
12x18
12x18
12x18
Bb Biceps curl
12x32,5
12x32,5
12x32,5
Bb Preacher curl
12x30
12x30
12x30
Re: Physique log
:
28. okt 2020, 20:37
af Ritterkreuz
31/10
1 legged machine press
12x60
12x60
12x60
12x60
Leg extension
Leg Curl
10x75
10x75
10x75
10x75
10x75
Machine Adductor
15x90
15x90
15x90
15x90
machine abductor
15x90
15x90
15x90
15x90
Cable chrunces
15x45
15x45
15x45
15x45
Machine abdominal chrunc
Leg Raise
Re: Physique log
:
4. nov 2020, 08:22
af Ritterkreuz
Uge 14
Poweruge
2/11
Flat bb bench press
5x100
5x100
5x105
3x110
3x115
Incline db bench press
8x34
8x36
8x38
8x40
8x40
Pulldown
8x85
6x85
8x80
8x80
8x80
low row
10x60
10x60
10x60
10x60
bb Military Press
12x60
12x60
12x60
12x60
12x60
inc Biceps curl
12x16
10x16
10x16
12x14
12x14
Weighted Dips
Re: Physique log
:
5. nov 2020, 23:19
af Ritterkreuz
3/11
Leg press vertical/machine
12x280
12x280
12x280
12x280
12x280
Leg curl
10x75
10x75
10x75
10x75
Bulg. Split squat db
Leg extension
12x80
12x80
12x80
12x80
Reverse wood chopper(core)
15x10
15x10
15x10
15x10
Mavebøjninger i ribbe
adductor
25x70
25x70
20x70
20x70
Re: Physique log
:
5. nov 2020, 23:19
af Ritterkreuz
5/11
Decline db
5x40
5x40
5x40
5x40
5x40
bench press
5x105
5x105
5x105
5x105
5x105
Chin Ups
Chest supp row hv 45 gr
8x60
8x60
8x60
8x60
Seated db Shoulder Press
8x30
8x30
6x30
6x30
Biceps curl Z-bar
10x40
10x40
10x40
10x40
Re: Physique log
:
9. nov 2020, 19:45
af Ritterkreuz
Uge 15
Hypertrofiuge
9/11
Hypertrofiuge dag 1
Machine Leg press
12x280
12x280
12x280
12x280
Walking lunges
12x20
12x20
12x20
12x20
Leg ext
12x85
12x85
12x85
Leg curl
8x75
8x75
8x75
Romanian deadlift
12x85
12x85
12x85
calf smith
10x140
10x140
10x140
Sit ups i ribbe 90gr
100reps
Re: Physique log
:
9. nov 2020, 19:45
af Ritterkreuz
10/11
Flat bb bench press
8x100
10x90
10x90
10x90
Incline db bench press
12x28
12x28
12x28
12x28
Db flyers
12x14
12x14
12x14
12x14
Standing lateral db raise
12x10
12x10
12x10
Cable front raise
One arm bend over cable triceps ext
12x10
12x10
12x10
overhead ext
15x25
15x25
15x25
Re: Physique log
:
9. nov 2020, 19:45
af Ritterkreuz
11/11
Chin ups
Seated row narrow grip
10x65
10x65
10x65
10x65
pullover
10x38
10x38
10x38
10x38
Rear shoulder cable cross
Biceps neutral db
8x22
8x22
8x22
Biceps curl stang
12x35
12x35
12x35
"21" stang
7x25
7x25
7x25
Re: Physique log
:
16. nov 2020, 21:29
af Ritterkreuz
12/11
1 legged machine press
12x70
12x70
12x70
12x70
Leg extension
12x90
12x90
12x90
12x90
12x90
Leg Curl
12x75
12x75
12x75
10x80
10x80
Machine Adductor
20x80
20x80
20x80
Leg Raise
Re: Physique log
:
16. nov 2020, 21:29
af Ritterkreuz
13/11
Flat bb bench press
(slow and eccentric) ingen opspænd
12x80
12x80
12x80
12x80
Decline db bench press
10x36
10x36
10x36
10x36
Db Lateral Raise
10x16
10x16
10x16
Military Press
12x45
12x45
12x45
Push down V-greb
12x32
12x32
12x32
Overhead tri ext kabel
12x10
12x10
12x10
Re: Physique log
:
16. nov 2020, 21:29
af Ritterkreuz
14/11
Chin ups
Seated row narrow grip
12x65
12x65
12x65
12x65
1 arm db row
12x42
12x42
12x42
12x42
Db Bend over lateral raise
Db Dobb biceps curl
10x20
10x20
10x20
10x20
Bb Biceps curl
12x35
12x35
12x35
12x35
Bb Preacher curl
15x27,5
15x27,5
15x27,5
15x27,5
Re: Physique log
:
24. nov 2020, 15:22
af Ritterkreuz
Uge 16
Poweruge
23/11
inc bb
12x70
12x70
12x70
12x70
12x70
Incline db bench press
12x34
12x34
12x34
12x34
Pulldown narrow grip
7x85
6x85
6x85
6x85
facepulls
15x22
15x22
15x22
15x22
bb Military Press
12x45
10x50
6x52,5
6x52,5
6x52,5
Biceps curl db
6x22
6x22
6x22
6x22
6x22
Re: Physique log
:
24. nov 2020, 15:22
af Ritterkreuz
24/11
Leg press vertical/machine
12x300
12x300
12x300
12x300
12x300
Leg curl
8x82
8x82
8x82
8x82
Bulg. Split squat db
Leg extension
12x90
12x90
12x90
12x90
calf raise
15x110
15x110
15x110
15x110
adductor
20x80
20x80
20x80
abductor
20x80
20x80
20x80
Reverse wood chopper(core)
Mavebøjninger i ribbe
Re: Physique log
:
30. nov 2020, 19:59
af Ritterkreuz
26/11
1 legged machine press
Machine Leg press
Leg Curl
Leg extension
Machine Calves
Standing Lateral Plate bends
5 5
4 6
4 6
4 6
4 6
3 10
Re: Physique log
:
30. nov 2020, 20:00
af Ritterkreuz
27/11
Decline db
8x42
8x42
8x42
8x42
8x42
inc bb
12x70
12x70
12x70
12x70
12x70
Chin Ups
db row
12x42
12x42
12x42
12x42
military bb
12x50
12x50
12x50
12x50
Biceps curl Z-bar
Weighted Dips
Re: Physique log
:
9. dec 2020, 18:00
af Ritterkreuz
12 Ugers progressions
Uge 1
9/12
Squat
6x100
6x100
6x100
6x100
Deadlift
6x100
6x100
6x100
6x100
Bulgarian Split
8x18
8x18
8x18
Leg extension
8x90
8x90
8x90
Leg curl
8x82
8x82
8x82
Calves ext
15x110
15x110
15x110
Chrunces i ribbe
Re: Physique log
:
11. dec 2020, 18:51
af Ritterkreuz
10/12
Bench press bb
6x90
6x95
6x100
6x100
6x100
Incline press db
6x34
6x36
6x38
6x38
6x38
Chin ups
15x
15x
15x
15x
15x
close grip pulldown
10x70
10x70
10x70
10x70
10x70
military press
10x50
10x50
10x50
10x50
Triceps ext. cab
10x10
10x10
10x10
10x10
Biceps curl db
6x22
6x22
6x20
6x20
Re: Physique log
:
15. dec 2020, 20:51
af Ritterkreuz
11/12
Hack squat
Sumo deadlift
Walk lunges KB 20
Leg extension
Leg curl
Calves
TRX Power pull
Core cable rotation
4 8
4 8
3 frem og tilbage
3 10
3 10
3 10
3 2 x 10-12
3 2 x 10
Re: Physique log
:
2. feb 2021, 22:32
af Ritterkreuz
Tilbage efter 2 måneders pause pga bøsse corona
1/2/21
MEGET LETTE VÆGTE
10x60
10x60
10x60
inc bænk
10x40
10x40
10x40
bb mili
10x35
10x35
10x35
laterals
squat
12x60
12x60
12x60
romanian dl
12x60
12x60
12x60
inc db
12x12
12x12
12x12
10x12
10x12
overhead ext
15x12
15x12
15x12
Re: Physique log
:
5. feb 2021, 13:52
af Ritterkreuz
3/2/21
Bænk
12x65
12x65
12x65
inc
12x50
12x50
12x50
pullups
6x
6x
5x
bb row
10x60
10x60
10x60
bb mili
10x40
10x40
10x40
lateral db
front sq
12x50
12x50
12x50
rom dl
10x60
10x60
10x60
overhead ext
12x12
12x12
12x12
inc db
12x12
12x12
12x12
10x12
8x12
8x12
Re: Physique log
:
9. feb 2021, 10:00
af Ritterkreuz
8/2/21
Bænk
12x70
12x70
12x70
inc bb
10x60
10x60
10x60
mili
10x45
8x45
6x45
db lateral
12x
12x
12x
pullups
8xbw
6xbw
5xbw
row
12x60
10x65
10x65
sq
12x70
12x70
12x70
rom dl
12x60
12x60
12x60
french press
12x27,5
12x27,5
12x27,5
inc db
12x12
12x12
12x12
12x10
12x10
12x8
Re: Physique log
:
10. feb 2021, 23:21
af Ritterkreuz
10/2
bænk
12x75
12x75
12x75
inc
10x62,5
10x62,5
10x62,5
pullups
6x
5x
5x
row
12x62,5
x
x
bb mili
12x40
12x40
12x40
db lateral
squat
12x70
12x70
12x70
ham dl
12x75
x
x
preacher db
12x17
10x17
10x17
skull
12x30
12x30
12x30