Side 16 af 18
Re: Physique log
:
19. feb 2021, 10:48af Ritterkreuz
14/2
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
Re: Physique log
:
19. feb 2021, 10:49af Ritterkreuz
18/2
Bænk
12x77,5
12x77,5
12x77,5
inc
10x65
10x65
10x65
pullups
6x
6x
6x
bb row
10x65
10x65
10x65
sq
12x75
12x75
12x75
Re: Physique log
:
23. maj 2021, 18:13af Ritterkreuz
Power hypertrofi 16 uger
Uge 1
10/5
Poweruge dag 1
Leg press vertical/machine
10x240
10x250
x
x
x
Leg curl
12x80
x
x
Bulg. Split squat db
10x14
x
x
Romanian Deadlift
Mavebøjninger i ribbe
Re: Physique log
:
23. maj 2021, 18:15af Ritterkreuz
11/5
Poweruge dag 2
Flat bb bench press
6x100
x
x
x
Incline db bench press
12x28
12x32
8x34
8x34
Pulldown narrow grip
6x85
6x80
6x85
x
x
One arm floor DB row
8x42
x
x
x
Military Press
8x50
8x50
x
x
bb curl
8x37,5
6x42,5
x
Weighted Dips
Re: Physique log
:
23. maj 2021, 18:17af Ritterkreuz
13/5
Poweruge dag 3
leg ext
5x45
x
x
x
x
leg press machine
5x130
5x140
5x150
x
x
leg press 1 leg
5x50
x
x
x
x
Leg Curl
6x62
x
x
x
x
calf smith
12x110
x
x
hanging leg raise
Re: Physique log
:
23. maj 2021, 18:18af Ritterkreuz
14/5
Poweruge dag 4
decline db
5x40
5x40
5x40
5x38
5x36
bench
5x100
5x95
5x95
5x90
5x85
pulldown
5x85
5x80
5x80
5x75
5x75
chest row
12x60
5x70
x
x
x
db press
6x28
6x28
6x30
6x30
db curl
6x20
6x20
6x20
Re: Physique log
:
23. maj 2021, 18:19af Ritterkreuz
Uge 2
Hypertrofiuge dag 1
17/5
Squat
8x80
8x80
8x80
8x80
bulgarian split squat
8x16
8x16
8x16
8x16
leg curl
12x62
12x62
12x62
leg ext
12x70
12x70
12x70
calf smith
12x110
12x110
12x110
Re: Physique log
:
23. maj 2021, 18:24af Ritterkreuz
18/5
Hypertrofiuge dag 2
Cable fly
10x12,5
10x12,5
10x12,5
10x12,5
Incline db bench press
10x30
10x30
10x30
10x30
Flat db bench press
12x70
12x70
12x70
12x70
Standing lateral db raise
12x12
12x12
12x12
12x12
Cable front raise
One arm bend over cable triceps ext
15x7,5
15x7,5
15x7,5
Z-bar Scull Crusher
12x35
12x35
12x35
Re: Physique log
:
23. maj 2021, 18:24af Ritterkreuz
19/5
Hypertrofiuge dag 3
Chin ups
cable rows
10x60
10x60
10x60
10x60
Rear shoulder cable cross
15x10
15x10
15x10
15x10
pullover
12x32
12x32
12x32
12x32
Biceps neutral db
12x18
8x20
10x18
Biceps curl stang
12x30
12x30
12x30
Sit ups i ribbe 90gr
Re: Physique log
:
23. maj 2021, 18:28af Ritterkreuz
20/5
Hypertrofiuge dag 4
1 legged machine press
12x110
12x110
12x110
12x110
Leg extension
12x90
12x90
12x90
12x90
Leg Curl machine
12x65
12x65
12x65
Machine Adductor
20x70
20x70
20x70
Cable chrunces
15x45
15x45
15x45
calf smith
12x130
12x130
12x130
Leg Raise
Re: Physique log
:
23. maj 2021, 18:28af Ritterkreuz
21/5
Hypertrofiuge dag 5
Flat bb bench press
12x85
12x85
12x85
10x85
Decline db bench press
12x32
12x32
10x32
8x32
db fly
15x10
15x10
15x10
15x10
Seated Db Lateral Raise
12x10
12x10
12x10
Military Press
10x45
10x45
8x45
Push down V-greb
12x32
12x32
12x32
Re: Physique log
:
23. maj 2021, 18:29af Ritterkreuz
22/5
Hypertrofiuge dag 6
Chin ups
Seated row narrow grip
12x60
12x60
10x60
10x60
pullover
12x32
12x32
12x32
1 arm db row
10x42
10x42
10x42
Db Bend over lateral raise
15x6
15x6
15x6
Rear shoulder cable cross
20x7,5
15x10
12x10
Bb Biceps curl
12x35
12x35
12x35
cable hammer curl
10x25
10x25
10x25
Re: Physique log
:
9. jun 2021, 18:21af Ritterkreuz
Uge 3
Poweruge dag 1
Problemer med knæ..
Leg press vertical/machine
Leg curl
12x68
12x68
6x75
6x75
adductor
25x80
25x80
20x90
20x90
abductor
20x90
20x90
20x90
12x90
calf raise
10x130
10x130
10x130
romanian dl
12x60
12x60
12x60
Re: Physique log
:
9. jun 2021, 18:22af Ritterkreuz
18/5
ryg biceps
chins
chest supported row
6x80
6x80
6x80
6x80
laying chest row
12x26
12x28
12x30
12x30
pulldown
8x75
8x75
8x75
8x75
reverse preacher curl
12x32
12x32
12x32
12x32
hammer curl
8x18
8x18
8x18
8x18
Re: Physique log
:
9. jun 2021, 18:23af Ritterkreuz
19/5
bryst
incline db
10x36
10x36
9x36
8x36
Eccentric bænk
12x70
12x70
12x70
12x70
pushdown cable
15x25
15x156
12x27,5
cable flies
12x12,5
12x12,5
12x12,5
9x12,5
overhead ext
12x16
10x16
12x14
12x14
Re: Physique log
:
9. jun 2021, 18:24af Ritterkreuz
20/5
1 legged machine press
Machine Leg press
Leg Curl
12x68
12x68
12x68
12x68
adductor
20x80
x
x
calf smith
12x130
x
x
x
romanian dl
12x80
x
x
x
Hanging leg/knee raise
Re: Physique log
:
22. jun 2021, 19:14af Ritterkreuz
Uge 4
Hypertrofiuge dag 1
21/6
Machine Leg press/Squat
12x60
x
x
x
Walking lunges
12kg
x
x
x
Leg extension
15x60
x
x
x
Leg curl
12x61
x
x
Machine calves sitting
15x120
x
x
x
x
Sit ups i ribbe 90gr
Twisting hangning leg raise
Re: Physique log
:
26. jun 2021, 21:30af Ritterkreuz
22/6
Hypertrofiuge dag 2
bryst
Incline db bench press
12x34
x
x
x
Flat db bench press
12x70
x
x
x
db fly
12x12
x
x
x
Standing lateral db raise
10x12
x
x
x
Z-bar Scull Crusher
12x35
x
x
x
Re: Physique log
:
26. jun 2021, 21:31af Ritterkreuz
23/6
Hypertrofiuge dag 3
chin ups
cable pull sitting
10x60
x
x
x
pullover
12x34
x
x
x
cable rear
12x12
x
x
x
biceps neutral db
12x18
8x20
10x18
bb curl
12x35
x
x
Re: Physique log
:
26. jun 2021, 21:31af Ritterkreuz
24/6
hypertrofiuge dag 4
leg press loaded
12x240
x
x
x
Leg extension
12x70
12x80
12x85
12x90
12x92,5
Leg Curl
12x68
10x75
10x75
10x75
smith calf sitting
12x130
x
x
x
Re: Physique log
:
26. jun 2021, 21:32af Ritterkreuz
25/6
Hypertrofiuge dag 5
Flat bb bench press
10x90
x
x
x
Decline db bench press
12x34
8x34
x
x
cable fly
12x10
10x12
10x12
10x12
Seated Db Lateral Raise
12x10
x
x
Military Press
12x45
10x45
10x45
Push down V-greb
15x30
10x35
x
Overhead tri ext kabel
9x10
x
x
Re: Physique log
:
2. jul 2021, 15:39af Ritterkreuz
26/6
Hypertrofiuge dag 6
Chin ups
Seated row narrow grip
12x60
12x60
10x60
10x60
pullover
12x34
x
x
x
Db Bend over lateral raise
12x8
x
x
Rear shoulder cable cross
15x12
15x12
10x15
Bb Biceps curl
10x37,5
10x37,5
10x37,5
inc db curl
12x12
12x12
12x12
Re: Physique log
:
2. jul 2021, 15:41af Ritterkreuz
uge 5
5/7
Poweruge dag 1
Leg press vertical/machine
12x240
12x240
12x240
12x240
Leg extension
15x80
12x90
12x90
12x90
rom dl
12x80
12x80
12x80
ham curl
12x61
12x61
12x61
calf smith
15x110
12x110
12x110
12x110
12x110
Re: Physique log
:
9. jul 2021, 10:31af Ritterkreuz
6/7
Poweruge dag 2
Flat bb bench press
6x100
6x100
6x100
6x100
Incline db bench press
6x34
6x34
6x34
5x38
Pulldown narrow grip
8x80
5x85
6x80
6x80
pullover
6x38
6x38
6x38
6x38
bb Military Press
6x50
6x50
6x50
Biceps curl db
8x20
8x20
7x20
Re: Physique log
:
9. jul 2021, 10:31af Ritterkreuz
8/7
Poweruge dag 3
ben pres
12x260
12x260
12x260
12x260
ham curl
12x75
12x75
12x75
12x75
Leg extension
12x90
12x92,5
12x92,5
12x92,5
calf smith
12x110
12x110
12x110
12x110
12x110
Hanging leg/knee raise
Re: Physique log
:
9. jul 2021, 10:32af Ritterkreuz
10/7
Poweruge dag 4
Flat db bench press
6x90
6x90
6x90
6x90
6x90
Decline bb bench press
6x36
6x36
6x36
6x36
6x36
6x36
Chin Ups
8x
8x
8x
8x
8x
Chest supp row hv 45 gr
6x80
6x80
6x80
6x80
mili db
6x30
6x30
6x28
6x28
Biceps neutral db curl
6x22
6x22
6x20
6x20
Re: Physique log
:
25. jul 2021, 17:25af Ritterkreuz
uge 6
Hypertrofiuge dag 1
Knæ rehabilitering, ingen QUAD øvelser på nuværende tidspunkt.
26/7
rom DL
10x80
10x80
10x80
10x80
ham curl
10x52
10x52
10x52
10x52
abductor
20x70
20x70
20x70
20x70
20x70
calf smith
12x80
12x80
12x80
12x80
12x80
Re: Physique log
:
27. jul 2021, 17:32af Ritterkreuz
27/7
Hypertrofiuge dag 2
Flat db bench press
12x90
11x90
11x90
10x90
Incline db bench press
12x34
10x34
10x34
6x34
Seated Rope flyers
12x10
12x10
12x10
12x10
Standing lateral db raise
12x12
12x12
12x12
overhead db
12x14
12x14
12x14
Re: Physique log
:
5. aug 2021, 19:22af Ritterkreuz
28/7
Hypertrofiuge dag 3
Chin ups
Seated row narrow grip
12x60
12x60
11x60
10x60
pullover
12x36
12x36
12x36
10x36
db curl
12x20
10x20
10x20
Biceps curl stang
10x35
10x35
10x35
Sit ups i ribbe 90gr
Re: Physique log
:
5. aug 2021, 19:23af Ritterkreuz
29/7
Hypertrofiuge dag 4
ham curl
10x75
10x75
10x75
10x75
10x75
rom dl
12x80
12x80
12x80
12x80
adductor
20x80
20x80
20x80
20x80
abductor
20x70
20x70
20x70
20x70
calf smith
15x90
15x90
15x90
15x90