TheCzech

Medlemmer
  • Content count

    873
  • Joined

  • Last visited

  • Days Won

    3

Everything posted by TheCzech

  1. Belieber

    Uge 1, Dag 4 - All About The Gun Show med Dr. Muskel Preacher curl SS Fransk pres langsom ecc 6x37,5kg + 6x47,5kg 6x37,5kg + 6x47,5kg 6x37,5kg + 6x47,5kg 6x37,5kg + 6x47,5kg 6x37,5kg + 6x47,5kg 6x37,5kg + 6x47,5kg Crossbody hammer curl SS Cable kick back langsom ecc 8x17,5kg + 8x5 blokke 8x17,5kg + 8x5 blokke 8x17,5kg + 8x5 blokke WG Pulldown 6x105kg 6x105kg 6x105kg 6x105kg 6x105kg Db rows 6x45kg 6x45kg 6x45kg 6x45kg 6x45kg Bent over laterals 12x12,5kg 12x12,5kg 12x12,5kg 12x12,5kg 12x12,5kg Ekstern skulerrotation 3x10
  2. Belieber

    Frequency Festival - Fase 1, Uge 2, Dag 1 Ol squat 6x60kg 6x60kg 4x100kg 4x100kg 8x125kg 8x125kg 8x125kg Db skulderpres 10x20kg 10x30kg 8x40kg 8x40kg 8x40kg CS Db row 8x35kg 8x35kg 8x35kg MAG WG Seated row 12x60kg 12x60kg 12x60kg 12x60kg Incline db fly 12x12,5kg 12x12,5kg 12x12,5kg 12x12,5kg Lateral raise 12x12,5kg 12x12,5kg 12x12,5kg 12x12,5kg Rolling db extensions 12x12,5kg 12x12,5kg 12x12,5kg 12x12,5kg
  3. Belieber

    Frequency Festival - Fase 1, Uge 1, Dag 5 90,8kg Pullups 10xbw 8xbw 7xbw 7xbw 6xbw Cable curls 12x40kg 12x45kg 12x45kg Rope extensions 12x50kg 10x60kg 12x55kg Db hammer curl 15x12,5kg 15x12,5kg 12x12,5kg 1-arm lying db extensions 15x12,5kg 15x12,5kg 12x12,5kg Preacher curl 15x20kg 15x20kg 13x20kg Reverse peck-deck 15x30kg 15x30kg 15x30kg Ekstern skulderrotation 3x8 Standing calf raise 12x250 + 8x225 + 8x200 + 8x175 + 8x150 + 8x125 + 8x100 + 10x75 + 10x50 + 10x25 Decline crunches 12xbw 12xbw 12xbw
  4. Belieber

    Frequency Festival - Fase 1, Uge 1, Dag 4 91,1 kg. 15'ere er ulækre uanset hvor lav vægten er. OL Squat 6x60kg 6x60kg 15x90kg 15x90kg 15x90kg Leg curls 15x90 15x90 15x90 Db bænkpres 10x20kg 10x20kg 10x27,5kg 15x35kg 15x35kg 15x35kg CS DB row 12x20kg 15x27,5kg 15x27,5kg 15x27,5kg MAG MG Pulldown 15x9 15x9 15x9 Seated calf raise 15x40kg 15x40kg 15x40kg Decline crunches 15xbw 15xbw 15xbw
  5. Belieber

    TRS - Yes, eller i hvert fald 4 x fullbody + 1 gang diskotræning om ugen her i starten. Det bliver sjovt at prøve noget helt nyt. Jeg har jo kørt en del høj-frekvent træning på periodebasis til specifikke muskelgrupper over de sidste par år, men det er maaaange år siden jeg har leget med flere ugentlige fullbodytræninger. Frequency Festival - Fase 1, Uge 1, Dag 3 God træning med masser af overskud i dag. OL Squat 6x60kg 6x60kg 4x100kg 4x100kg 3x120kg 5x135kg 5x135kg 5x135kg 5x135kg Db skulderpres 10x20kg 10x20kg 8x30kg 5x42,5kg 5x42,5kg 5x42,5kg 5x42,5kg Db fly 12x12,5kg 12x12,5kg 12x12,5kg 12x12,5kg CS Db row 5x40kg 5x40kg 5x40kg 5x40kg Meadows row 12x40kg 12x40kg 12x40kg 12x40kg Db lateral raise 12x10kg 12x10kg 12x10kg 12x10kg Overhead rope extensions 15x10 15x10 15x10 15x10
  6. Belieber

    Frequency Festival - Fase 1, Uge 1, Dag 2 Selvom vægtene var puny, kunne det godt mærkes, at det reelt var 3. træning på 24 timer. OL Squat 6x60kg 6x60kg 4x100kg 4x100kg 3x125kg 3x125kg 3x125kg 3x125kg Rumænsk DL 8x20kg 8x60kg 3x107,5kg 3x107,5kg 3x107,5kg 3x107,5kg Lying leg curls 12x10 12x10 10x10 10x10 Db bænkpres 10x20kg 10x20kg 10x30kg 8x40kg 3x52kg 3x52kg 3x52kg 3x52kg MAG MG Pulldown 12x13 12x13 1013 10x13 Lægpres 12x250 12x250 12x250 12x250 Cable crunches 12x13 12x13 12x13 12x13 Ekstern skulderrotation 4x8
  7. Belieber

    Frequency Festival - Fase 1, Uge 1, Dag 1 Lang dag med 5 timers fotoshoot OL Squat 6x60kg 6x60kg 10x107,5kg 10x107,5kg 10x107,5kg Rumænsk DL 10x20kg 10x60kg 10x60kg 10x92,5kg 10x92,5kg 10x92,5kg Db bænkpres 10x20kg 10x20kg 10x30kg 10x42,5kg 10x42,5kg 10x42,5kg Db incline fly 12x12,5kg 12x12,5kg 10x12,5kg 10x12,5kg CS Db row 10x35kg 10x35kg 10x35kg 10x35kg Db lateral raise 10x12,5kg 10x12,5kg 8x12,5kg 8x12,5kg Lying db extensions 12x15kg 12x15kg 10x15kg 10x15kg
  8. Belieber

    Back to life - Uge 4, Dag 6 90,4kg Ekstremt flad at se på i dag. Pullups 6xbw 6xbw 6xbw UH 6xbw 6xbw 6xbw Meadows row 10x20kg 8x40kg 8x50kg 8x50kg 8x50kg CS Barbell row eo 15x50kg 15x50kg 15x50kg 15x50kg Seated row (5 proneret, 5 neutralt, 5 supineret) 15x45kg 15x45kg 15x45kg 15x45kg + 15x25kg Straight arm pulldown 15x30kg 15x30kg 15x30kg 15x30kg Decline crunches SS Donkey calf raise 12xbw + 15x100kg 12xbw + 15x100kg 12xbw + 15x100kg 12xbw + 15x100kg 12xbw + 15x100kg
  9. Belieber

    Back to life - Uge 4, Dag 5 90,3kg Leg curls 10x30 10x30 10x50 10x70 10x90 10x110 10x110 Rumænsk DL 10x20kg 10x60kg 10x60kg 10x90kg 10x90kg 10x90kg 10x90kg 1-legged standing leg curl 12x10kg 12x10kg 12x10kg 12x10kg Rope curls SS Rope extensions 15x15kg + 15x20kg 15x15kg + 15x20kg 15x15kg + 15x20kg 15x25kg + 15x30kg 12x35kg + 12x40kg 10x45kg + 10x50kg 10x55kg + 10x60kg Barbell curl SS Fransk pres 8x45kg + 8x55kg 8x45kg + 8x55kg 8x45kg + 8x55kg 8x45kg + 8x55kg PL Preacher curl SS Rope overhead extensions 15x30kg + 15x40kg 15x30kg + 15x40kg 15x30kg + 15x40kg 15x30kg + 15x40kg Ekstern skulderrotation 3x12
  10. Belieber

    Back to life - Uge 4, Dag 4 90,6kg Jeg starter et høj-frekvensprogram fra på mandag. Db bænkpres 10x20kg 10x20kg 10x30kg 10x40kg 15x50kg 8x50kg 8x50kg 8x50kg Incline bænkpres 15x20kg 15x70kg 15x70kg 12x70kg 12x70kg PL Brystpres 15x40kg 15x70kg 12x70kg 12x70kg Db fly 12x12,5kg 12x12,5kg 12x12,5kg Db skulderpres 10x20kg 10x30kg 8x35kg 8x40kg 8x45kg Lateral raise 8x12kg + 8x8kg + 8x4kg 8x12kg + 8x8kg + 8x4kg 8x12kg + 8x8kg + 8x4kg Reverse peck deck SS Db shrugs 15x30kg + 10x40kg 15x30kg + 10x40kg 15x30kg + 10x40kg 15x30kg + 10x40kg 15x30kg + 10x40kg Ekstern skulderrotation 3x12
  11. Belieber

    Back to life - Uge 4, Dag 3 OL Squat 6x60kg 6x60kg 4x100kg 4x100kg 3x130kg 5x155kg 5x155kg 5x155kg 5x130kg Hacksquat 12x50kg 12x50kg 12x50kg 10x50kg 10x50kg BB Split squat 12x20kg 12x20kg 12x20kg Leg extensions 5 sekunders ecc 8x30kg 8x30kg 8x30kg 8x30kg 8x30kg 1-legged lying leg curls ecc only 6x6 blokke 6x6 blokke 6x6 blokke 5x6 blokke 5x6 blokke Cable crunches SS Seated calf raise stop i top og bund 10x15 + 10x40kg 10x15 + 10x40kg 10x15 + 10x40kg 10x15 + 10x40kg 10x15 + 10x40kg
  12. Belieber

    Back to life - Uge 4, Dag 2 Havde lidt travlt grundet en blanding af DSB-fuck ups og skriftlig eksamen. Og så er jeg i øvrigt blevet booket til et photoshoot for noget nyt og spændende med Dr. Muskel. All that fame. Db incline bænkpres SS Pullups 10x20kg + pulldown 10x20kg + pulldown 10x30kg + pulldown 8x40kg + 6xbw 8x48kg + 6xbw 10x54kg + 6xbw 8x44kg + 6xbw 8x44kg + 6xbw Decline bænkpres SS CS Db row 10x20kg 10x70kg + 10x35kg 8x110kg + 8x35kg 8x110kg + 8x35kg 8x110kg + 8x35kg 8x110kg + 8x35kg Db curl SS Triceps extensions 10x12,5kg + 10x50 10x15kg + 10x60 8x17,5kg + 8x70 8x17,5kg + 8x70 8x17,5kg + 8x70 8x17,5kg + 8x70
  13. Belieber

    Back to life - Uge 4, Dag 1 God dag i dag. Alting var let, selvom der var 5kg mere på topsættene end sidste uge. SL DL 8x60kg 8x60kg 5x100kg 5x100kg 5x120kg 5x130kg 5x100kg 5x100kg Lying leg curls 8x40kg 8x50kg 8x55kg 8x55kg 8x60kg Frontsquat 6x60kg 6x60kg 5x85kg 5x105kg 5x115kg 5x100kg Squatmaskine 8x160kg 8x160kg 8x160kg 8x160kg 8x160kg Hacksquat calf raise 20x160kg + 15x120kg + 15x80kg + 15x40kg Swiss ball crunches 15xbw 15xbw 15xbw 15xbw 15xbw
  14. Belieber

    Back to life - Uge 3, Dag 6 God energi i kroppen i dag, men jeg spiste også igennem i går. Pullups 6xbw 6xbw 6xbw 6xbw 6xbw Meadows row 8x40kg 8x40kg 8x45kg 8x45kg 8x40kg 8x40kg Rack pulls 10x60kg 10x100kg 10x120kg 10x120kg 10x120kg MAG WG Pulldown SS PL Skulderpres 12x12 + 12x80kg 12x12 + 12x80kg 12x12 + 12x80kg 12x12 + 12x80kg 12x12 + 12x80kg UH CS CG Row SS Laterals i maskine 15x40kg + 15x10 bloke 15x40kg + 15x10 bloke 15x40kg + 15x10 bloke 15x40kg + 15x10 bloke 15x40kg + 15x10 bloke Decline crunches SS Seated calf raise 10xbw + 10x60kg 10xbw + 10x60kg 10xbw + 10x60kg 10xbw + 10x60kg 10xbw + 10x60kg
  15. Belieber

    Back to life - Uge 3, Dag 5 89,6kg. Leg curls 10x40kg 10x40kg 10x50kg 10x60kg 10x70kg SL DL 12x60kg 12x60kg 12x85kg 12x85kg 10x85kg 10x85kg GHR 5xbw 5xbw 5xbw 5xbw 5xbw Cable curls SS Rope extensions 15x20kg + 15x20kg 15x20kg + 15x20kg 15x20kg + 15x20kg 15x30kg + 15x30kg 12x40kg + 12x40kg 10x50kg + 10x50kg 10x50kg + 10x60kg Seated hammer curls SS 1-arm db overhead extensions 12x12,5kg + 12x12,5kg 12x12,5kg + 12x12,5kg 12x12,5kg + 12x12,5kg 12x12,5kg + 12x12,5kg CG Pin press SS Reverse barbell curls 8x60kg + 12x25kg 8x80kg + 12x25kg 8x90kg + 12x25kg 8x90kg + 12x25kg 8x90kg + 12x25kg Hanging hip raises SS Lægpres 10xbw + 10x200kg 10xbw + 10x200kg 10xbw + 10x200kg 10xbw + 10x200kg 10xbw + 10x200kg
  16. Belieber

    Back to life - Uge 3, Dag 4 89,5kg. Mere mad! Slap i dag. Men ripped. Db bænkpres 10x20kg 10x20kg 10x30kg 10x40kg 9x50kg 9x50kg 9x50kg 9x50kg Incline bænkpres 15x60kg 15x60kg 15x60kg 15x60kg PL incline pres 15x40kg 15x40kg 15x40kg Db fly 12x12,5kg 12x12,5kg 12x12,5kg 12x12,5kg Db lateral raise 8x12kg + 8x8kg + 8x4kg 8x12kg + 8x8kg + 8x4kg 8x12kg + 8x8kg + 8x4kg Rear delt rows SS Smith shrugs 10x12,5kg + 10x120kg 10x12,5kg + 10x120kg 10x12,5kg + 10x120kg 10x12,5kg + 10x120kg 10x12,5kg + 10x120kg
  17. Belieber

    Back to life - Uge 3, Dag 3 88,9kg OL Squat 6x60kg 6x60kg 4x100kg 4x130kg 8x150kg 5x130kg 5x130kg Hacksquat 12x40kg 12x40kg 12x40kg 12x40kg Leg extensions 5 sekunders ecc 8x30kg 8x30kg 8x30kg 8x30kg 8x30kg Walking lunges 2x20 bw 1-legged lying leg curls ecc only 5x6 blokke 5x6 blokke 5x6 blokke 5x6 blokke 5x6 blokke Decline crunches SS Donkey calf raise 10xbw + 10x120kg 10xbw + 10x120kg 10xbw + 10x120kg 10xbw + 10x120kg 10xbw + 10x120kg
  18. Belieber

    Back to life - Uge 3, Dag 2 89,9 kg. Reverse diet on point. Db incline bænkpres 10x20kg 10x20kg 10x30kg 8x40kg 8x46kg 10x52kg 10x42kg 10x42kg Bænkpres m. stop 8x60kg 8x60kg 8x100kg 8x100kg 8x100kg 8x100kg Yates row 8x20kg 8x60kg 8x60kg 6x100kg 6x110kg 6x110kg 6x110kg Pullups 6xbw 6xbw 6xbw 6xbw 6xbw Ez curl SS Rope extensions 8x40kg + 10x60kg 8x40kg + 10x60kg 8x40kg + 10x60kg 8x40kg + 10x60kg 8x40kg + 10x60kg Ekstern skulderrotation 3x10
  19. Belieber

    Back to life - Uge 3, Dag 1 I dag var meh SL DL 8x60kg 8x60kg 5x100kg 5x115kg 5x125kg 5x100kg 5x100kg Lying leg curls 8x40kg 8x45kg 8x50kg 8x55kg 8x55kg Frontsquat 6x60kg 6x60kg 5x80kg 5x90kg 5x100kg 5x110kg 5x100kg Vertikal benpres 10x150kg 10x150kg 10x150kg 10x150kg 10x150kg Standing calf raise SS Hanging leg raises 12x80kg + 10xbw 12x80kg + 10xbw 12x80kg + 10xbw 12x80kg + 10xbw
  20. Belieber

    Back to life - Uge 2, Dag 6 Pullups 6xbw 6xbw 6xbw 6xbw 6xbw Meadows rows 8x20kg 8x30kg 8x40kg 8x45kg 8x45kg CS Barbell row eo 10x60kg 10x60kg 10x60kg 10x60kg UH PL Pulldown 15x40kg 15x60kg 12x60kg 12x60kg + 8x60kg + 6x60kg Bent over laterals SS Rope crunches SS Standing calf raise 15x6kg + 8x33kg + 10x120kg 15x6kg + 8x33kg + 10x120kg 15x6kg + 8x33kg + 10x120kg 15x6kg + 8x33kg + 10x120kg 15x6kg + 8x33kg + 10x120kg
  21. Belieber

    Back to life - Uge 2, Dag 5 Seated leg curls 10x40kg 10x40kg 10x40kg 8x50kg 8x60kg 8x70kg SL DL 12x60kg 12x80kg 12x80kg 12x80kg 12x80kg 12x80kg 1-legged lying leg curls 10x15kg 10x15kg 10x15kg 10x15kg 10x15kg Cable curl SS Rope extension 15x15 + 15x20 15x15 + 15x20 15x15 + 15x20 12x25 + 12x35 12x35 + 12x45 12x40 + 12x50 Db hammer curl SS Lying db extensions 8x15kg + 10x15kg 8x15kg + 10x15kg 8x15kg + 10x15kg 8x15kg + 10x15kg Reverse barbell curl SS CG Pin press 12x20kg + 10x80kg 12x20kg + 10x80kg 12x20kg + 10x80kg 12x20kg + 10x80kg Decline crunches SS Seated calf raise 2 sekunders stop i top og bund 10xbw + 10x40kg 10xbw + 10x40kg 10xbw + 10x40kg 10xbw + 10x40kg
  22. Belieber

    Back to life - Uge 2, Dag 4 Bedre energi i dag. Db bænkpres 10x20kg 10x20kg 8x30kg 8x40kg 8x50kg 8x50kg 8x50kg 8x50kg 8x50kg Incline bænkpres 12x20kg 12x60kg 12x60kg 12x60kg 12x60kg Db fly 12x12,5kg 12x12,5kg 12x12,5kg 12x12,5kg PL Incline pres 15x40kg 15x40kg 15x40kg Db lateral raise 8x12kg + 8x8kg + 8x4kg 8x12kg + 8x8kg + 8x4kg 8x12kg + 8x8kg + 8x4kg Reverse peck deck 10x47kg + 10x35kg + 10x20kg 10x47kg + 10x35kg + 10x20kg 10x47kg + 10x35kg + 10x20kg Smith shrugs 8 med hold + 8 hurtige 8+8x120kg 8+8x120kg 8+8x120kg
  23. Belieber

    Back to life - Uge 2, Dag 3 Jøsses sådan en post-diæt krop er ynkelig. OL Squat 6x60kg 6x60kg 4x100kg 4x100kg 8x140kg 8x140kg 8x140kg 8x140kg Squatmaskine 10x120kg 10x120kg 10x120kg Lunges extended ROM 12xbw 12xbw 12xbw Leg extensions 15x47kg 15x47kg 15x47kg 15x47kg GHR 5xbw 5xbw 5xbw 5xbw 5xbw 5xbw Crunches i maskine SS Lægpres 10x50kg + 8x200kg 10x50kg + 8x200kg 10x50kg + 8x200kg 10x50kg + 8x200kg
  24. Belieber

    Back to life - Uge 2, Dag 2 Db incline bænkpres 10x20kg 10x20kg 10x27,5kg 10x35kg 10x42,5kg 10x50kg 10x40kg Decline bænkpres 10x20kg 8x60kg 8x100kg 8x110kg 8x110kg 8x110kg 8x110kg Yates row 10x20kg 8x60kg 8x60kg 8x100kg 8x100kg 8x100kg 8x100kg WG Pullups 6xbw 6xbw 6xbw 6xbw 6xbw Barbell curl SS V-grip extensions 8x25kg + 8x15 8x25kg + 8x15 8x25kg + 8x15 8x25kg + 8x15 8x25kg + 8x15 Ekstern skulderrotation 3x10
  25. Belieber

    Back to life - Uge 2, Dag 1 SL DL 8x60kg 8x60kg 5x100kg 5x120kg 5x100kg 5x100kg Lying leg curls 8x45kg 8x45kg 8x45kg 8x45kg 8x45kg Frontsquat 6x60kg 6x60kg 5x80kg 5x90kg 5x100kg Vertikal benpres 10x140kg 10x140kg 10x140kg 10x140kg 10x140kg Standing calf raise SS Hanging leg raises 8x120kg + 10xbw 8x120kg + 10xbw 8x120kg + 10xbw 8x120kg + 10xbw