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Lagoon

Mac'en

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Leg extensions:

15 reps @ 45 kg

12 reps @ 55 kg

12 reps @ 65 kg

10 reps @ 65 kg

10 reps @ 65 kg

Lying leg curls:

15 reps @ 35 kg

12 reps @ 45 kg

10 reps @ 45 kg

10 reps @ 45 kg

Nej, jeg træner ikke mere ben end det. Hvad vil I gøre ved det?

Gym80 shoulder press:

10 reps @ 40 kg

10 reps @ 40 kg

8 reps @ 50 kg

10 reps @ 40 kg

8 reps @ 40 kg

Seated DB laterals:

12 reps @ 10 kg

10 reps @ 12 kg

10 reps @ 12 kg

10 reps @ 12 kg

10 reps @ 12 kg

DB upright rows:

8 reps @ 18 kg

8 reps @ 18 kg

8 reps @ 18 kg

Seated calf raises:

20 reps @ 40 kg

20 reps @ 40 kg

20 reps @ 40 kg

Det eneste der stikker ud af badeshortsne. :smile:

Kondicykel:

20 min

Over and out.

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Close grip pulldowns:

12 reps @ 75 kg

10 reps @ 85 kg

8 reps @ 85 kg

15 reps @ 65 kg

Gym80 one-arm machine rows:

12 reps @ 50 kg

12 reps @ 50 kg

12 reps @ 50 kg

12 reps @ 50 kg

Fuck me, det er jo nærmest ren cardio...

T-bar rows:

15 reps @ 50 kg

15 reps @ 50 kg

15 reps @ 50 kg

15 reps @ 50 kg + et dropsæt med 10 reps @ 30 kg

Rear delt DB rows:

12 reps @ 18 kg

10 reps @ 20 kg

10 reps @ 20 kg

10 reps @ 20 kg

Stiff-arm pulldowns:

15 reps @ 45 kg

12 reps @ 55 kg

12 reps @ 60 kg

Treadmill:

15 min @ 6,6 km/t

Nu skal jeg snart ind til manageren og more mig med en masse flotte piger. Som det ser ud nu, så har det potentiale til at blive 3 bros til 9 hoes. Jeg kan godt lide piger. :smile:

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En ultrafesen pec-blasting i dag, men der var så mange mennesker i dag, at jeg bare kørte, hvor der var plads. Hellere vælge lidt fesne øvelser, end at rende rundt og spilde min tid på at vente.

Incline Gym80 press:

12 reps @ 40 kg

10 reps @ 60 kg

10 reps @ 80 kg

8 reps @ 80 kg

12 reps @ 40 kg

Incline smith BP:

10 reps @ 50 kg

10 reps @ 60 kg

8 reps @ 70 kg

8 reps @ 70 kg + et dropset med 12 reps @ 40 kg

Pec-dec:

12 reps @ 45 kg

12 reps @ 45 kg

12 reps @ 45 kg

12 reps @ 45 kg

12 reps @ 45 kg

Cable crossovers:

15 reps @ 17,5 kg

15 reps @ 17,5 kg

15 reps @ 17,5 kg

Standing calf raises:

15 reps @ 60 kg

15 reps @ 60 kg

12 reps @ 60 kg

Kondi cykel:

20 min

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Træning i går, tirsdag d. 23/3 - 2010

Rope pressdowns:

15 reps @ 40 kg

12 reps @ 40 kg

12 reps @ 40 kg

12 reps @ 40 kg

Incline DB curls:

15 reps @ 10 kg

15 reps @ 10 kg

15 reps @ 10 kg

15 reps @ 10 kg

Overhead DB extensions:

15 reps @ 26 kg

12 reps @ 30 kg

12 reps @ 30 kg

20 reps @ 26 kg

EZ preacher curls:

10 reps @ stangen + 20 kg

10 reps @ stangen + 20 kg

10 reps @ stangen + 20 kg

10 reps @ stangen + 20 kg

DB kickbacks:

10 reps @ 12 kg

10 reps @ 12 kg

10 reps @ 12 kg

Rope cable curls:

15 reps @ 40 kg

15 reps @ 40 kg

15 reps @ 40 kg

Treadmill:

15 min

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Hey! What so? Is you an bodybuilder? Should we fire it off?

Whole sure!

Jeg loller stadig over en impromptu posedown på baren hos Manageren i fredags. Fuck, det var en skæg weekend. :4thumbup:

God gun-dag! 4thumbup.gif Var der pååårmp på guns bagefter?

Det var faktisk ret ledt. Guns er vel et par-og-fyrre efterhånden og der var godt med vener, da der kom pårmp på. Knaldede en pige fra Amager i går, og hun sagde også, at jeg havde større arme, end hun havde regnet med, og hvis der er noget Ama'rpiger kender til, så er det store arme. :laugh:

Er det i år? devil.giftongue.gif

Hahahaha, det var vist inden, jeg begyndte at drikke champagne by the gallons, jeg havde den slags ambitioner. :tongue:

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Onsdag d. 24/3 - 2010

Militærpres:

10 reps @ 40 kg

8 reps @ 50 kg

8 reps @ 50 kg

8 reps @ 50 kg

8 reps @ 50 kg

6 reps @ 50 kg + et dropset med 6 reps @ 40 kg

Seated DB laterals:

12 reps @ 12 kg

12 reps @ 12 kg

12 reps @ 12 kg

12 reps @ 12 kg

12 reps @ 12 kg

Seated smith press:

15 reps @ 40 kg

15 reps @ 40 kg

15 reps @ 40 kg

Leg extensions:

15 reps @ 50 kg

15 reps @ 60 kg

12 reps @ 70 kg

10 reps @ 75 kg + 3 dropsets

Leg curls:

12 reps @ 40 kg

12 reps @ 40 kg

12 reps @ 40 kg

Seated calf raises:

20 reps @ 40 kg

20 reps @ 40 kg

20 reps @ 40 kg

Kondicykel:

15 min

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Knaldede en pige fra Amager i går, og hun sagde også, at jeg havde større arme, end hun havde regnet med, og hvis der er noget Ama'rpiger kender til, så er det store arme. :laugh:

God info, det gør mig rigtig stolt over at være fra Amager :smile:

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' date='24. March 2010 - 23:06 PM' timestamp='1269464766' post='1416370']

God info, det gør mig rigtig stolt over at være fra Amager :smile:

Det har du også god grund til at være - de mest promiskuøse piger jeg kender, har været fra Amager, og det er en egenskab, jeg sætter stor pris på i en pige. :smile:

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Torsdag d. 25/3 - 2010

Chins:

6 reps

6 reps

6 reps

6 reps

6 reps

6 reps

6 reps

6 reps

Jeg er tung i røven og slap i guns. BW er omkring 88-ish.

Cable rows:

12 reps @ 60 kg

12 reps @ 70 kg

10 reps @ 80 kg

6 reps @ 90 kg -> 6 reps @ 75 kg -> 8 reps @ 60 kg

Reverse pec-dec:

10 reps @ 65 kg

10 reps @ 65 kg

10 reps @ 65 kg -> 8 reps @ 50 kg

Plate loaded pulldowns:

15 reps @ 60 kg

12 reps @ 80 kg

10 reps @ 80 kg

Lænd og abs:

10 blandede sæt

Treadmill:

20 min

Nu vil jeg spise en masse kylling og ris og se noget UFC. :smile:

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' date='24. March 2010 - 22:06 PM' timestamp='1269464766' post='1416370']

God info, det gør mig rigtig stolt over at være fra Amager :smile:

Tror da jeg har set dig i FW på Lyongade. Du kørte en masse laterals og har en ret BB-fysik, ikke? Rigtig gode arme og ryg bl.a.

Edited by Quantanamo

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Fredag d. 27/3 - 2010

Incline DB pres:

8 reps @ 34 kg

8 reps @ 38 kg

6 reps @ 38 kg

8 reps @ 34 kg

8 reps @ 34 kg

10 reps @ 32 kg

Low incline DB flies:

8 reps @ 18 kg

8 reps @ 18 kg

8 reps @ 18 kg

Incline Gym80 press:

12 reps @ 40 kg

12 reps @ 50 kg

12 reps @ 50 kg

12 reps @ 50 kg -> 10 reps @ 40 kg

Cable flies:

15 reps @ 3 klodser

15 reps @ 3 klodser

12 reps @ 3 klodser

12 reps @ 3 klodser

12 reps @ 3 klodser

Standing calf raises:

20 reps @ 60 kg

16 reps @ 60 kg

15 reps @ 60 kg

Arc-trainer:

15 min

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Jeg fik trænet en god gang guns i lørdags, men jeg har ikke lige fået opdateret loggen med det. Det kan måske godt hænge sammen med en, her på sitet omtalt, bytur.

I dag, tirsdag d. 30/3-2010, blev der trænet lidt delts:

Seate DB shoulder pres:

8 reps @ 22 kg

8 reps @ 24 kg

8 reps @ 26 kg

6 reps @ 30 kg

5 reps @ 30 kg -> 5 reps @ 24 kg

8 reps @ 24 kg

Seated DB laterals:

12 reps @ 12 kg

12 reps @ 12 kg

10 reps @ 12 kg

10 reps @ 12 kg

10 reps @ 12 kg

10 reps @ 12 kg

10 reps @ 12 kg

10 reps @ 12 kg

Smith press:

15 reps @ 40 kg

15 reps @ 40 kg

15 reps @ 40 kg

Leg extensions:

20 reps @ 40 kg

20 reps @ 40 kg

20 reps @ 40 kg

20 reps @ 40 kg

20 reps @ 40 kg

Seated leg curls:

20 reps @ 50 kg

20 reps @ 50 kg

20 reps @ 50 kg

Seated calf raises:

25 reps @ 40 kg

25 reps @ 40 kg

25 reps @ 40 kg

Kondi-cykel:

20 min

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Onsdag d. 31/3 - 2010

Wide-grip chins:

8 reps

8 reps

8 reps

7 reps

7 reps

DB rows:

8 reps @ 44 kg

8 reps @ 46 kg

8 reps @ 50 kg

8 reps @ 50 kg

8 reps @ 50 kg

20 reps @ 40 kg

Gym80 machine rows:

15 reps @ 60 kg

15 reps @ 60 kg

10 reps @ 70 kg

10 reps @ 70 kg

H-grip pulldowns:

12 reps @ 60 kg

10 reps @ 70 kg

10 reps @ 70 kg

15 reps @ 55 kg

Reverse pec-dec:

10 reps @ 60 kg

10 reps @ 60 kg

10 reps @ 60 kg

10 reps @ 60 kg

Abs og lænd:

12 blandede sæt

Kondi cykel:

20 min

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Torsdag d. 1/4-2010

Incline DB press:

8 reps @ 34 kg

6 reps @ 40 kg

8 reps @ 34 kg

8 reps @ 34 kg

10 reps @ 32 kg -> 8 reps @ 24 kg

Incline Gym80 press:

12 reps @ 50 kg

10 reps @ 60 kg

8 reps @ 60 kg

8 reps @ 60 kg

10 reps @ 50 kg

Incline smith BP:

15 reps @ 50 kg

15 reps @ 50 kg

15 reps @ 50 kg

15 reps @ 50 kg

Cable flies:

12 reps @ 3 klodser

12 reps @ 3 klodser

12 reps @ 3 klodser

12 reps @ 3 klodser

Pec-dec:

12 reps @ 70 kg

12 reps @ 70 kg

12 reps @ 70 kg

12 reps @ 70 kg

12 reps @ 70 kg

Stamding calf raises:

12 reps @ 65 kg

12 reps @ 65 kg

12 reps @ 65 kg

Kondicykel:

20 min

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Hvis nogen er interesserede i, hvordan jeg har brugt min påske, kan jeg foreslå et kig i fyr den af-tråden. :smile:

I dag, tirsdag d. 6/4 - 2010, fik jeg trænet mine bryster.

Incline DB press:

8 reps @ 34 kg

8 reps @ 38 kg

5 reps @ 42 kg

6 reps @ 38 kg

8 reps @ 32 kg

8 reps @ 32 kg

Gym80 plateloaded press:

10 reps @ 60 kg

10 reps @ 60 kg

10 reps @ 60 kg

10 reps @ 60 kg

10 reps @ 60 kg

10 reps @ 60 kg

Cable flies:

12 reps @ 3 plader

12 reps @ 3 plader

10 reps @ 3,5 plade

10 reps @ 3,5 plade

12 reps @ 3 plader

Incline smith press:

20 reps @ 40 kg

20 reps @ 40 kg

20 reps @ 40 kg

Seated calf raises:

15 reps @ 50 kg

15 reps @ 50 kg

15 reps @ 50 kg

Kondi-cykel:

20 min

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Onsdag d. 7/4 - 2010

Incline DB curls:

10 reps @ 12 kg

10 reps @ 12 kg

10 reps @ 12 kg

10 reps @ 12 kg

Rope pressdowns:

12 reps @ 35 kg

12 reps @ 35 kg

10 reps @ 35 kg

10 reps @ 35 kg

EZ preacher curls:

8 reps @ stangen + 20 kg

8 reps @ stangen + 20 kg

8 reps @ stangen + 20 kg

8 reps @ stangen + 20 kg

Overhead DB extensions:

12 reps @ 30 kg

10 reps @ 34 kg

8 reps @ 34 kg

8 reps @ 34 kg

DB hammer curls:

8 reps @ 18 kg -> 8 reps @ 12 kg

8 reps @ 18 kg -> 8 reps @ 12 kg

8 reps @ 18 kg -> 8 reps @ 12 kg

Reverse grip pressdowns supersættet med overhead cable extensions:

12 reps @ 40 kg -> 15 reps @ 40 kg

12 reps @ 45 kg -> 10 reps @ 45 kg

12 reps @ 45 kg -> 10 reps @ 45 kg

Abs:

6 blandede sæt

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Fredag d. 9/4 - 2010

Gym80 plateloaded delt press:

12 reps @ 40 kg

8 reps @ 50 kg

10 reps @ 50 kg

Militær pres:

10 reps @ 40 kg

10 reps @ 40 kg

10 reps @ 40 kg

10 reps @ 40 kg

Seated lateral raises:

10 reps @ 10 kg

10 reps @ 10 kg

10 reps @ 10 kg

10 reps @ 10 kg

10 reps @ 10 kg

10 reps @ 10 kg

Upright cable rows:

20 reps @ 5 blokke

20 reps @ 5 blokke

20 reps @ 5 blokke

Standing calf raises:

15 reps @ 65 kg

15 reps @ 65 kg

15 reps @ 65 kg

15 reps @ 65 kg

15 reps @ 65 kg

Kondi-cykel:

25 min

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Efter en fantastisk begivenhedsfattig fredag aften, kom jeg faktisk op at træne på en lørdag - og ryggen blev domineret, vil jeg gerne tilføje.

Lørdag d. 10/4 - 2010

Wide grip chins:

8 reps

8 reps

8 reps

8 reps

8 reps

One-arm Gym80 rows:

12 reps @ 50 kg

12 reps @ 50 kg

10 reps @ 70 kg

8 reps @ 70 kg

Knep mig i ansigtet, de 70 kg var tunge - blev nærmest revet midtover af bryststøtten.

Bent-rows:

15 reps @ 60 kg

15 reps @ 60 kg

15 reps @ 60 kg

Wide-grip pulldowns:

15 reps @ 65 kg

10 reps @ 75 kg

10 reps @ 80 kg

10 reps @ 80 kg

Face pulls:

15 reps @ 30 kg

12 reps @ 30 kg

12 reps @ 30 kg

Stiff-arm pulldowns:

12 reps @ 45 kg

12 reps @ 45 kg

12 reps @ 45 kg

Kondicykel:

20 min

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