TheCzech Posted April 26, 2016 Author Report Share Posted April 26, 2016 Uge 12, Dag 2 - Zhredding Zeazon Pullups 5xbw 5xbw+10kg 5xbw+15kg 5xbw+20kg 5xbw 5xbw Db row 5x60kg 5x60kg 5x60kg 5x60kg CG MAG Pulldown 10x50kg 10x60kg 10x70kg 8x75kg 8x75kg Cable curl SS Rope extensions 15x15 + 15x20 15x15 + 15x20 15x15 + 15x20 Db curl SS Db overhead extensions 10x12kg + 8x40kg 10x14kg + 8x40kg 8x16kg + 8x40kg 8x18kg + 8x40kg 6x20kg + 6x40kg PL Preacher curl SS Triceps extensions 12x30kg + 12x30kg 12x30kg + 12x30kg 12x30kg + 12x30kg 12x30kg + 12x30kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 27, 2016 Author Report Share Posted April 27, 2016 Uge 12, Dag 3 - Zhredding Zeazon Godt og grundigt kvæstet i dag. OL Squat 6x60kg 6x60kg 4x100kg 4x100kg + 18kg kæder 5x100kg + 18kg kæder 5x140kg + 18kg kæder 5x140kg + 18kg kæder 5x140kg + 18kg kæder CS Benpres SS Hacksquat SS Leg extensions 12x210 + 10x40kg + 15x30kg 12x210 + 10x40kg + 15x30kg 12x210 + 10x40kg + 15x30kg 12x210 + 10x40kg + 15x30kg Seated leg curls SS Db rumænsk DL SS 1-legged lying leg curl 12x70 + 8x40kg + 10x15kg 12x70 + 8x40kg + 10x15kg 12x70 + 8x40kg + 10x15kg 12x70 + 8x40kg + 10x15kg FFE lunges 5 sekunders ecc 10xbw 10xbw 10xbw Rope crunches SS Seated calf raise 2 sekunders pause i top og bund 12x70 + 10x40kg 12x70 + 10x40kg 12x70 + 10x40kg 12x70 + 10x40kg 12x70 + 10x40kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 28, 2016 Author Report Share Posted April 28, 2016 Uge 12, Dag 4 - Zhredding Zeazon 90,3 kg God dag i dag. God energi, god styrke og god form. Dips 8xbw 8xbw 8xbw+25kg 8xbw+25kg 5xbw+50kg 5xbw+75kg 3xbw+95kg 3xbw+105kg Peck deck SS Incline bænkpres SS ½ ROM Db fly 5 sekunders ecc 12x45kg + 8x80kg + 8x16kg 12x45kg + 8x80kg + 8x16kg 12x45kg + 8x80kg + 8x16kg 12x45kg + 8x80kg + 8x16kg PL Skulderpres SS Lateral raise (6 hele + 6 halve) SS Bent over laterals SS PL Seated shrugs 15x30kg + 12x11kg + 15x6kg + 8x80kg 15x30kg + 12x11kg + 15x6kg + 8x80kg 15x30kg + 12x11kg + 15x6kg + 8x80kg 15x30kg + 12x11kg + 15x6kg + 8x80kg 15x30kg + 12x11kg + 15x6kg + 8x80kg Cable crunches SS Standing calf raise 2 sekunders stop i top og bund 10x70kg + 8x200kg 10x70kg + 8x200kg 10x70kg + 8x200kg 10x70kg + 8x200kg 10x70kg + 8x200kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 28, 2016 Author Report Share Posted April 28, 2016 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 29, 2016 Author Report Share Posted April 29, 2016 Uge 12, Dag 5 - Zhredding Zeazon Min bedste form til dato. Pullups 15xbw 5xbw 5xbw 5xbw 5xbw Der var ikke mange pullups i tanken i dag. Energien var ellers generelt god. UH CG Seated row SS CS DB row SS PL Low row 12x40kg + 8x34kg + 15x40kg 12x40kg + 8x34kg + 15x40kg 12x40kg + 8x34kg + 15x40kg 12x40kg + 8x34kg + 15x40kg Shovel grip pulldown hold i bunden 10x50kg 10x50kg 10x50kg 10x50kg Cable curl SS V-grip triceps extensions 15x20 + 15x25 15x20 + 15x25 15x20 + 15x25 12x30 + 12x35 12x40 + 12x45 10x50 + 10x50 8x55 + 8x55 8x55 + 8x55 Db hammer curl SS Dipsmaskine 12x14kg + 12x80kg 12x14kg + 12x80kg 12x14kg + 12x80kg 12x14kg + 12x80kg Herkules curls SS 1-arm triceps extensions 15x15 + 15x15 15x15 + 15x15 15x15 + 15x15 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 30, 2016 Author Report Share Posted April 30, 2016 Uge 12, Dag 6- Zhredding Zeazon 90,2kg Box squat 6x60kg 6x60kg 4x100kg 4x100kg 3x120kg 3x140kg 2x155kg 3x165kg 3x140kg 3x140kg FFE Bulgarsk split squat 4 sekunders ecc 8xbw 8xbw 8xbw 8xbw 8xbw Rumænsk DL 10x20kg 8x60kg 8x100kg 6x120kg 6x120kg 6x120kg 6x120kg Leg curls SS Maskin crunches SS Lægpres 10x75kg + 10x70kg + 12x200kg 10x75kg + 10x70kg + 12x200kg 10x75kg + 10x70kg + 12x200kg 10x75kg + 10x70kg + 12x200kg 10x75kg + 10x70kg + 12x200kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 2, 2016 Author Report Share Posted May 2, 2016 Uge 13, Dag 1 - Zhredding Zeazon Db bænkpres 10x20kg 10x20kg 10x30kg 8x40kg 8x50kg 8x56kg 10x60kg 10x50kg Incline bænkpres 5 sekunders ecc 8x20kg 8x60kg 8x60kg 8x60kg 8x60kg PL pres SS Cable fly SS Cable press 12x80kg + 12x3 + 12x3 12x80kg + 12x3 + 12x3 12x80kg + 12x3 + 12x3 12x80kg + 12x3 + 12x3 Standing db skulderpres SS Seated db laterals SS Bent over laterals 12x25kg + 10x10kg + 10x10kg 12x25kg + 10x10kg + 10x10kg 12x25kg + 10x10kg + 10x10kg 12x25kg + 10x10kg + 10x10kg Donkey calf raise 30x120 + 10x110 + 10x100 + 10x90 + 10x80 + 10x70 + 10x60 + 10x50 + 10x40 + 10x30 + 10x20 Decline crunches 10xbw 10xbw 10xbw 10xbw 10xbw Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 3, 2016 Author Report Share Posted May 3, 2016 Uge 13, Dag 2 - Zhredding Zeazon Pullups 6xbw 5xbw+10kg 5xbw+10kg 5xbw+10kg 5xbw+10kg 5xbw+10kg 5xbw+10kg 5xbw+10kg 5xbw+10kg CS Db row 8x40kg 8x40kg 8x40kg 8x40kg 8x40kg MAG CG Pulldown 10x8 8x10 8x12 8x13 8x14 8x15 Cable curl SS Rope extensions 15x15 + 15x15 15x15 + 15x15 15x15 + 15x15 Db hammer curl SS Rope extensions 8x15kg + 12x25 6x17,5kg + 12x35 6x20kg + 12x45 6x22,5kg + 10x55 6x20kg + 10x55 Incline db curl SS Db 1-arm overhead extensions 12x8kg + 12x8kg 12x8kg + 12x8kg 12x8kg + 12x8kg 12x8kg + 12x8kg Ekstern skulderrotation 3x10 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 4, 2016 Author Report Share Posted May 4, 2016 Uge 13, Dag 3 - Zhredding Zeazon OL Squat 6x60kg 6x60kg 4x100kg 4x100kg + 18kg kæder 5x145kg + 18kg kæder 5x145kg + 18kg kæder 5x145kg + 18kg kæder Db rumænsk DL SS CS Benpres SS Lying leg curls SS Leg extensions 8x44kg + 12x350kg + 8x10 + 12x10 8x44kg + 12x350kg + 8x10 + 12x10 8x44kg + 12x350kg + 8x10 + 12x10 8x44kg + 12x350kg + 8x10 + 12x10 8x44kg + 12x350kg + 8x10 + 12x10 6x44kg + 10x350kg + 8x10 + 10x10 6x44kg + 10x350kg + 6x10 + 10x10 6x44kg + 8x350kg + 6x10 + 10x10 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 5, 2016 Author Report Share Posted May 5, 2016 Uge 13, Dag 4 - Zhredding Zeazon 90,0kg Diæten bider rimelig hårdt pt. Togene mellem Roskilde og Odense er nedlagt henover 'ferien', så det bliver tre træninger i Ringsted. Bænkpres m. stop 8x20kg 8x20kg 5x60kg 5x60kg 5x100kg 5x110kg 5x120kg 5x130kg Decline bænkpres 8x20kg 8x60kg 8x100kg 8x100kg 8x100kg 8x100kg 8x100kg PL Skulderpres 10x40kg 10x80kg 10x80kg 10x80kg 10x80kg Db lateral raise 8x15kg 8x15kg 8x15kg 8x15kg Swiss ball crunches SS Lægpres 15xbw + 12x200kg 15xbw + 12x200kg 15xbw + 12x200kg 15xbw + 12x200kg 15xbw + 12x200kg Seated calf raise SS Hanging leg raises 10x70kg + 10xbw 10x70kg + 10xbw 10x70kg + 10xbw 10x70kg + 10xbw 10x70kg + 10xbw Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 6, 2016 Author Report Share Posted May 6, 2016 Uge 13, Dag 5 - Zhredding Zeazon 89,9kg Pullups 8xbw 8xbw 8xbw 8xbw Standing two-arm db row SS CS CG Row 10x35kg + 10x40kg 10x35kg + 10x40kg 10x35kg + 10x40kg 10x35kg + 10x40kg WG Pulldown SS Straight arm pulldown 15x13 + 12x20kg 15x13 + 12x20kg 15x13 + 12x20kg 15x13 + 12x20kg Cable curl SS Rope extensions SS Facepulls 15x20 + 15x25 + 15x25 15x20 + 15x25 + 15x25 15x20 + 15x25 + 15x25 15x20 + 15x25 + 15x25 12x30 + 12x35 12x40 + 12x45 10x50 + 10x55 10x50 + 10x55 Db hammer curl SS Lying 1-arm db extensions 12x12,5kg + 10x12kg 12x12,5kg + 10x12kg 12x12,5kg + 10x12kg 12x12,5kg + 10x12kg Maskine preacher curl SS Maskine triceps extensions 20x5 + 20x8 20x5 + 20x8 20x5 + 20x8 (2xrest pause) Ekstern skulderrotation 3x12 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 7, 2016 Author Report Share Posted May 7, 2016 Uge 13, Dag 6 - Zhredding Zeazon 89,8kg Så er det om 3 uger. Box squat 6x60kg 6x60kg 4x100kg 4x120kg 3x140kg 3x150kg 1x160kg 3x165kg Squatmaskine 6x160kg 6x200kg 6x200kg 6x200kg 6x200kg Lying leg curls SS Inverted crunches 6x55kg + 10xbw 6x55kg + 10xbw 6x55kg + 10xbw 6x55kg + 10xbw 6x55kg + 10xbw Pull-throughs SS Standing calf raise 8x60kg + 15x70kg 8x60kg + 15x70kg 8x60kg + 15x70kg 8x60kg + 15x70kg 8x60kg + 15x70kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 8, 2016 Author Report Share Posted May 8, 2016 Off 89,4kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 9, 2016 Author Report Share Posted May 9, 2016 Uge 14, Dag 1 - Zhredding Zeazon 19 dage ude. Jeg var shredded i dag. Og slap. Db bænkpres 10x20kg 10x20kg 10x30kg 8x40kg 8x50kg 8x56kg 8x60kg Peck deck SS Incline bænkpres SS Maskin brystpres 12x45kg + 8x80kg + 15x50kg 12x45kg + 8x80kg + 15x50kg 12x45kg + 8x80kg + 15x50kg 12x45kg + 8x80kg + 15x50kg 12x45kg + 8x80kg + 15x50kg Seated db skulderpres SS Seated db laterals SS Bent over laterals 12x25kg + 10x10kg + 12x5kg 12x25kg + 10x10kg + 12x5kg 12x25kg + 10x10kg + 12x5kg 12x25kg + 10x10kg + 12x5kg Decline crunches SS Standing calf raise 10xbw + 8x200kg 10xbw + 8x200kg 10xbw + 8x200kg 10xbw + 8x200kg 10xbw + 8x200kg Shrugs 3x15 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 10, 2016 Author Report Share Posted May 10, 2016 Uge 14, Dag 2 - Zhredding Zeazon 18 dage. Pullups 6xbw 5xbw+10kg 5xbw+15kg 5xbw+20kg 5xbw Db row 5x60kg 5x60kg 5x60kg Shovel grip seated row eo 10x50kg 10x50kg 10x50kg UH CG Pulldown 10x60kg 10x60kg 10x60kg Db curl SS Lying db extensions 10x12kg + 10x12kg 8x14kg + 8x14kg 816kg + 8x16kg 8x18kg + 8x18kg 6x20kg + 6x20kg Cable reverse grip curls SS Rope extensions 10x40 + 10x50 10x40 + 10x50 10x40 + 10x50 10x40 + 10x50 Ekstern skulderrotation 3x8 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 11, 2016 Author Report Share Posted May 11, 2016 Uge 14, Dag 3 - Zhredding Zeazon 89,1kg - 17 dage Blev nødt til at træne i Ringsted igen da togene stadig er trælse. OL Squat 6x60kg 6x60kg 4x100kg 4x100kg 6x140kg 6x150kg 6x160kg Band resisted vertikal benpres SS Goodmornings 12x80kg + blå elastik + 8x60kg 12x80kg + blå elastik + 8x60kg 12x80kg + blå elastik + 8x60kg 12x80kg + blå elastik + 8x60kg 12x80kg + blå elastik + 8x60kg 12x80kg + blå elastik + 8x60kg Lying leg curls SS Leg extensions SS Seated calf raise SS Cable crunches 12x35kg + 15x50kg + 12x40kg + 12x50kg 12x35kg + 15x50kg + 12x40kg + 12x50kg 12x35kg + 15x50kg + 12x40kg + 12x50kg 12x35kg + 15x50kg + 12x40kg + 12x50kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 12, 2016 Author Report Share Posted May 12, 2016 Uge 14, Dag 4 - Zhredding Zeazon 88,9kg God dag, god form. 16 dage ude. Har modtaget min g-streng i dag. Good stuff. Bænkpres m. stop 8x20kg 8x20kg 5x60kg 5x60kg 5x100kg 5x110kg 5x120kg 5x120kg 5x120kg 5x120kg PL Incline brystpres 8x40kg 8x80kg 8x80kg 8x80kg Incline db fly 10x12kg 10x12kg 10x12kg 10x12kg 1-arm cable laterals 8x11kg 8x11kg 8x11kg 8x11kg Db skulderpres 15x26kg 15x30kg 15x36kg 15x36kg 15x36kg Lægpres SS Swissball crunches 10x00kg + 10xbw+10kg 10x00kg + 10xbw+10kg 10x00kg + 10xbw+10kg 10x00kg + 10xbw+10kg 10x00kg + 10xbw+10kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 13, 2016 Author Report Share Posted May 13, 2016 Uge 14, Dag 5 - Zhredding Zeazon Fotoshoot fra 9.45 til12 og så til træning. Tough life. Pullups 6xbw 6xbw 6xbw 6xbw 6xbw 6xbw CS Barbell row 10x20kg 10x40kg 8x60kg 8x60kg 8x60kg 8x60kg 8x60kg CG MAG Seated row 15x50kg 15x50kg 15x50kg WG Pulldown 12x12 12x12 12x12 PL High row 12x80kg 12x80kg 12x80kg Db curl SS Lying db extensions SS Reverse peck deck 10x10kg + 10x10kg + 10x30kg 10x12kg + 10x12kg + 10x30kg 10x15kg + 10x15kg + 10x30kg 10x15kg + 10x15kg + 10x30kg 10x15kg + 10x15kg + 10x30kg Seated hammer curls SS Rope extensions 12x11kg + 12x30kg 12x11kg + 12x30kg 12x11kg + 12x30kg 12x11kg + 12x30kg 1-arm pushdown SS Reverse grip curl 15x10kg + 15x30kg 15x10kg + 15x30kg 15x10kg + 15x30kg 15x10kg + 15x30kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 14, 2016 Author Report Share Posted May 14, 2016 Uge 14, Dag 6 - Zhredding Zeazon 14 dage. Træt og ugidelig i dag. Box squat 6x60kg 6x60kg 4x100kg 4x100kg 3x140kg 3x140kg 3x140kg FFE Bulgarsk split squat 8xbw 8xbw+12,5kg 8xbw+12,5kg 8xbw+12,5kg 8xbw+12,5kg DB rumænsk DL 6x42,5kg 6x42,5kg 6x42,5kg 6x42,5kg Lying leg curls SS Cable crunches SS Standing calf raise 8x40kg + 12x50kg + 8x120kg 8x40kg + 12x50kg + 8x120kg 8x40kg + 12x50kg + 8x120kg 8x40kg + 12x50kg + 8x120kg 8x40kg + 12x50kg + 8x120kg Ekstern skulderrotation 3x12 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 16, 2016 Author Report Share Posted May 16, 2016 Uge 15, Dag 1 - Zhredding Zeazon 12 dage. Træninger de sidste to uger bliver lidt mere konservative end hidtil. Db bænkpres 10x20kg 10x20kg 10x30kg 10x30kg 10x40kg 10x40kg 10x50kg 10x50kg 10x50kg Incline bænkpres SS PL Incline pres SS Cable fly 8x60kg + 10x40kg + 12x15kg 8x60kg + 10x40kg + 12x15kg 8x60kg + 10x40kg + 12x15kg 8x60kg + 10x40kg + 12x15kg 8x60kg + 10x40kg + 12x15kg Db skulderpres 15x30kg 15x30kg 15x30kg Db lateral raise 10x10kg + 10x6kg + 8x4kg 10x10kg + 10x6kg + 8x4kg 10x10kg + 10x6kg + 8x4kg Bent over laterals 12x6kg 12x6kg 12x6kg 12x6kg 12x6kg Hanging hip raises SS Standing calf raise 8xbw + 10x90kg 8xbw + 10x90kg 8xbw + 10x90kg 8xbw + 10x90kg 30 minutters posering. Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 17, 2016 Author Report Share Posted May 17, 2016 Uge 15, Dag 2 - Zhredding Zeazon 11 dage. Pullups 6xbw 6xbw 6xbw 6xbw CS Db row 10x32kg 10x32kg 10x32kg 10x32kg 10x32kg CG MAG Pulldown 10x60kg 10x60kg 10x60kg PL Low row 12x60kg 12x60kg 12x60kg 12x60kg Rope curl SS Rope extensions 15x15 + 15x20 15x15 + 15x20 15x15 + 15x20 12x25 + 12x30 12x35 + 12x40 10x45 + 10x50 10x50 + 10x55 Db curl SS Dipsmaskine 10x14kg +15x80kg 10x14kg +15x80kg 10x14kg +15x80kg 10x14kg +15x80kg Db shrugs 10x40kg 10x40kg 10x40kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 18, 2016 Author Report Share Posted May 18, 2016 Uge 15, Dag 3 - Zhredding Zeazon 88,5 kg. 10 dage tilbage. Reverse band squat 6x60kg 6x60kg 5x100kg 5x100kg 5x140kg 5x150kg 5x160kg 5x170kg Hacksquat SS Rumænsk DL 8x40kg + 8x60kg 8x40kg + 8x60kg 8x40kg + 8x60kg 8x40kg + 8x60kg 8x40kg + 8x60kg 8x40kg + 8x60kg Leg extensions SS Lying leg curls 10x50kg + 10x35kg 10x50kg + 10x35kg 10x50kg + 10x35kg 10x50kg + 10x35kg Lægpres SS Cable crunches 12x100kg + 10x50kg 12x100kg + 10x50kg 12x100kg + 10x50kg 12x100kg + 10x50kg 12x100kg + 10x50kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 19, 2016 Author Report Share Posted May 19, 2016 Uge 15, Dag 4 - Zhredding Zeazon 88,2 kg. 9 dage. Bænkpres m. stop 10x20kg 10x20kg 6x60kg 6x60kg 5x90kg 5x90kg 5x110kg 5x120kg 5x120kg 5x120kg PL Incline pres 8x50kg 8x90kg 8x90kg 8x90kg 8x90kg WG Dips 12xbw 12xbw 12xbw 12xbw 12xbw Db skulderpres 10x25kg 10x27,5kg 10x30kg 10x32,5kg 10x35kg Db lateral raise 10x10kg 10x10kg 10x10kg 10x10kg 10x10kg Decline crunches SS Standing calf raise 2 sekunders stop i top og bund 10xbw + 8x150kg 10xbw + 8x150kg 10xbw + 8x150kg 10xbw + 8x150kg 10xbw + 8x150kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 20, 2016 Author Report Share Posted May 20, 2016 Uge 15, Dag 5 - Zhredding Zeazon Ad ad ad. Yates row 10x20kg 10x20kg 8x60kg 8x60kg 8x100kg 8x100kg 8x100kg Pullups SS WG Pulldown 5xbw +12x50kg 5xbw +12x50kg 5xbw +12x50kg 5xbw +12x50kg CG MAG Seated Row SS PL High row 8x60kg + 12x60kg 8x60kg + 12x60kg 8x60kg + 12x60kg 8x60kg + 12x60kg Straight arm pulldown 15x20kg 15x20kg 15x20kg Rope curl SS Rope extensions 15x15 + 15x20 12x25 + 12x30 12x35 + 12x40 10x45 + 10x50 10x50 + 10x55 Ez curl SS Fransk pres 12x30kg + 12x30kg 12x30kg + 12x30kg 12x30kg + 12x30kg 12x30kg + 12x30kg 12x30kg + 12x30kg 12x30kg + 12x30kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 21, 2016 Author Report Share Posted May 21, 2016 Uge 15, Dag 6 - Zhredding Zeazon En bentræning uden squat. oh teh horror. Hacksquat 12x 12x 12x 12x40kg 12x40kg 12x40kg 12x40kg 12x40kg 1-bens benpres 12x80kg 12x80kg 12x80kg 12x80kg FFE Bulgarsk split squat 8xbw 8xbw 8xbw Leg extensions 15x50kg 15x50kg 15x50kg 15x50kg Leg curls 12x50kg 12x50kg 12x50kg 12x50kg 1-legged lying leg curls 10x20kg 10x20kg 10x20kg 10x20kg Pull-through SS Seated 1-legged calf raise SS Standing cable crunches 12x50kg + 15x20kg + 12x40kg 12x50kg + 15x20kg + 12x40kg 12x50kg + 15x20kg + 12x40kg 12x50kg + 15x20kg + 12x40kg 12x50kg + 15x20kg + 12x40kg Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.