stb Posted January 25, 2008 Author Report Share Posted January 25, 2008 Db skulderpres:3x5 37kg Benchpress:8x3 85kgDips +30kg:131513Db. Rear Laterals:3x8 19kg Db curls:3x8 19kg Quote Link to comment Share on other sites More sharing options...
stb Posted January 28, 2008 Author Report Share Posted January 28, 2008 Benchpress:5x5 112,5kg PROl squat:1x8 60kg+bb2x5 80kg+bbCable Rows:3x6 100kgDips +20kg:201715Db. Rear Laterals:3x8 19kgDb curls:2x8 19kg1x8 22kg Quote Link to comment Share on other sites More sharing options...
stb Posted January 30, 2008 Author Report Share Posted January 30, 2008 Db Skulderpres:5x37kg4x40kg Pr3x40kgPullups:8138Dips:3x8Pushdown:3x10 alle blokkeDb. Rear Laterals:3x8 22kgDb. Curls:2x8 19kg1x8 22kg Quote Link to comment Share on other sites More sharing options...
stb Posted February 2, 2008 Author Report Share Posted February 2, 2008 Db. Skulderpres:4x40kg2x5 40kg PRBenchpress:8x3 85kgOl squat:1x5 80kg+bbDips +40kg:812Pushdowns:3 dropsets Quote Link to comment Share on other sites More sharing options...
stb Posted February 4, 2008 Author Report Share Posted February 4, 2008 Benchpress:5x3 120kg PR10x100kgCable rows:1x6 100kg2x6 110kgDb. Rear Laterals:3x8 22kgDips +40kg:1210db curls:3x8 19kg Quote Link to comment Share on other sites More sharing options...
stb Posted February 27, 2008 Author Report Share Posted February 27, 2008 Benchpress:1x1 100kg1x1 120kg2x1 140kg PRPullups OH:17126Pushdowns:3 sætDb. Rear Laterals:3x6 24kg Quote Link to comment Share on other sites More sharing options...
stb Posted April 7, 2008 Author Report Share Posted April 7, 2008 WSB uge1:Benchpress:5x100kg3+1 115kg2+1 120kgDb. inc. press:4x8 34kgBB rows:4x10 90kgRear delt flyes:3x12 40kg3sæt rotator Quote Link to comment Share on other sites More sharing options...
stb Posted April 9, 2008 Author Report Share Posted April 9, 2008 WSB uge1:Deadlift:1x130kg5x140kgBB lunges:3x8 50kgLeg curls:8x50kg2x6 60kgDb shrugs:8x37kg8x40kg2x8 45kg3sæt rotator Quote Link to comment Share on other sites More sharing options...
stb Posted April 11, 2008 Author Report Share Posted April 11, 2008 WSB uge1:Benchpress:8x100kg4x100kg5x100kgpullups OH:4x8Franskpres:8x30+ez2x6-8x40kg+ez3sæt skulderpres,biceps, maveBB shrugs:2x8 140kg1x8 150kg Quote Link to comment Share on other sites More sharing options...
stb Posted April 14, 2008 Author Report Share Posted April 14, 2008 WSB uge2:Inc. bb. press3x100kg1+1 105kgCg bænk:3x100kg2+1x110kg5x5 100kginc. db. press:1x7 34kg1x9 34kg1x8 34kg1x7 34kgBB rows:2x10 90kg2x10 100kgrear delt:1x12 40kg2x12 30kgBB shrugs:1x8 150kgdb shrugs:2x10 45kg Quote Link to comment Share on other sites More sharing options...
stb Posted April 16, 2008 Author Report Share Posted April 16, 2008 WSB uge2:Dødløft:1x130kg5x150kg rep prDb lunges:8x19kg8x22kg8x24kgLeg curls:6x50kg6x60kg6x70kgDb shrugs:8x45kg2x15 45kg Quote Link to comment Share on other sites More sharing options...
stb Posted April 18, 2008 Author Report Share Posted April 18, 2008 WSB uge2:Bænkpres:5x2 75kgInc. db. press:16x34kg6x34kg3x34kgFrenchpress:3x6 40kg+ezPullups OH 50reps:152x139Preacher curls:2x6 40kg+hammerbarskulderpres maskine:10x60kg10x70kg10x80kgFrivind+militarypress:3x70kg3sæt rotator Quote Link to comment Share on other sites More sharing options...
stb Posted April 21, 2008 Author Report Share Posted April 21, 2008 WSB uge3:CG-bænk:2x110kg4x105kg3x105kg4+1x100kgInc. db. press:4x8 34kg3sæt rear delt og rotator Quote Link to comment Share on other sites More sharing options...
stb Posted August 11, 2008 Author Report Share Posted August 11, 2008 Muskelmasse vs. simplicitet uge1, dag1:Bænk:2x6 115kgskrå bænk:5x100kg6x100kg - 1 forcedDb. skulder pres:2x6 34kgCg-bænk:6x100kg - 1 forced8x90kgOl squat:2x6 60kgCal raise:2sætStiff legged Dødløft:2x6 110kgchinups OH:2x8 bwCable rows:6x90kg8x90kgEz curls:2x6 40kg+ez barCable crunch:2x12 55kg2sæt rotator Quote Link to comment Share on other sites More sharing options...
stb Posted August 13, 2008 Author Report Share Posted August 13, 2008 Uge1, dag2:Bænk:6x115kg6x120kg - 1 forcedSkrå bænk:5x100kg7x95kgsmal bænk:6x100kg8x100kg - 1 forcedDb. skulderpres:8x34kg6x37kgOl squat ss Db. Laterals:3x90kg + 6x19kg4x100kg + 6x19kgT-bar rows ss calf raise:2x8 80kg + 2sætStiv benet dødløft ss chinups:6x110kg + 8xbw8x120kg + 6xbw+15kgPreacher curls ss cable crunch:6x40kg+ez + 1x12 13blokke3x40kg+ez + 1x12 14blokke Quote Link to comment Share on other sites More sharing options...
stb Posted August 15, 2008 Author Report Share Posted August 15, 2008 uge1, dag3:Bænk:6x115kg2x130kgDb. Laterals:4x8 17kgFranskpres:2x8 40kg Quote Link to comment Share on other sites More sharing options...
stb Posted August 18, 2008 Author Report Share Posted August 18, 2008 (edited) Uge1, dag1:ME UpperbodyBænk:6x115kg15x90kg2x15 70kgskrå bænk:2x15Db. skrå pres:2x15Military press:2x15Db. Laterals:2x15Rear delt:2x15Dips:2x15Franskpres:2x15 Edited August 18, 2008 by stb Quote Link to comment Share on other sites More sharing options...
stb Posted October 24, 2008 Author Report Share Posted October 24, 2008 Uge2, dag3Benchpress:10x90kg rest/pause 15sek 2x90kg12x90kg10x90kg rest/pause 15sek 2x90kgDb benchpress:2x12 34kgDb incline benchpress:2x12 22kgDb Laterals:3x12 12kgMachine laterals:2x12Seated Laterals:2x12 9kgCG-benchpress:9x80kg rest/pause 15sek 3x80kg12x60kgDips:2x12One arm pushdown:2x12 15kg3sæt rotator Quote Link to comment Share on other sites More sharing options...
stb Posted October 27, 2008 Author Report Share Posted October 27, 2008 Uge3, dag1:Benchpress:2x10 95kg9x95kg rest/pause 15sek 1x95kgDb. benchpress:10x37kg7x37kg rest/pause 15sek 3x37kgDb. inc. press:2x10 24kgDb laterals:10x13kg2x10 11kgMachine laterals:2x10Seated Laterals:2x10 9kgCG-benchpress:7x77.5kg rest/pause 15sek 3x77.5kgFrenchpress:10x40kgDips:2x10rotator 3sæt Quote Link to comment Share on other sites More sharing options...
stb Posted December 21, 2008 Author Report Share Posted December 21, 2008 (edited) Db. benchpress:4x56kgCG-benchpress:1x1 120kg1x1 130kg2x3 120kg1x2 120kg3x3 112.5kgDb. seated row:2x8 30kg2x8 34kgCg-pulldowns:2x8 90kg1x8 100kgrear delt:3sætDb. curls:3x8 19kgone arm cable curl:3x8 20kg Edited December 21, 2008 by stb Quote Link to comment Share on other sites More sharing options...
stb Posted December 29, 2008 Author Report Share Posted December 29, 2008 Benchpress:1x8 70kg1x8 75kg1x8 85kg1x8 92.5kg1x8 102.5kg1x10 110kg forced på 10.rep.one arm facepull:3x8 20kgDb. Laterals:2x8 17kgOne arm pushdown:2x8 30kg1x8 35kgDb. skullcrusher:1x8 14kg2x8 17kgPushdown(1 kabel):1x8 32.5kg1x8 42.5kg1x8 50kg Quote Link to comment Share on other sites More sharing options...
stb Posted December 30, 2008 Author Report Share Posted December 30, 2008 Front-squat:3sætLeg-curls:3sætBaglår curls:3sætPower Cleans:10x1 60kgOH pullups:8xbw3x8 bw+5kgdb. seated row:3x8 30kgDb. preacher hammer curls:3x8 17kgone arm cable curls:3x8 20kgconc. curls:3x8 10kg Quote Link to comment Share on other sites More sharing options...
stb Posted January 1, 2009 Author Report Share Posted January 1, 2009 Benchpress:1x8 60kg1x8 100kg1x6 110kg1x4 120kg1x2 130kg1x1 137.5kg1x4+1 120kgDb. Inc. press:3x10 37kgMachine Laterals:3sætRear laterals:3sætPushdown:2x8 50kg1x7 50kgDb. skullcrusher:3x8 17kgOne arm pushdown:1x8 30kg2x8 25kg3sæt rotator Quote Link to comment Share on other sites More sharing options...
stb Posted January 3, 2009 Author Report Share Posted January 3, 2009 Benchpress:1x1 100kg1x1 110kg1x1 125kg2x1 140kg Quote Link to comment Share on other sites More sharing options...
stb Posted January 5, 2009 Author Report Share Posted January 5, 2009 Smolov bænkpres 1/12:6x6 97.5kgMachine Laterals:3sætOne arm pushdown:3x8 35kgrotator:3sæt Quote Link to comment Share on other sites More sharing options...
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