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Depletion week - Dag 1

 

Incline bænkpres

15x20kg

15x20kg

15x20kg

15x60kg

15x60kg

15x60kg

 

WG PL brystpres SS Lateral raise

20x40kg + 20x6kg

20x40kg + 20x6kg

20x40kg + 20x6kg

20x40kg + 20x6kg

20x40kg + 20x6kg

 

Reverse peck deck SS Cable fly

20x30kg + 15x11kg

20x30kg + 15x11kg

20x30kg + 15x11kg

20x30kg + 15x11kg

20x30kg + 15x11kg

 

PL Skulderpres

20x40kg

15x40kg

15x40kg

12x40kg

12x40kg

 

 

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3 timer siden, TheCzech skrev:

Tak :)

 

12-13% vil være mit bud.

Det vil jeg mene er noget højt sat. Jeg har nogle billeder af T-Pain aka. Troels hvor han er målt til 13,5% med Dexa. Og hans fedt% var umiddelbart noget højere end din.

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Depletion week - Dag 2

 

WG Pulldown

20x30kg

20x40kg

20x50kg

20x50kg

20x50kg

 

WG 1-arm PL Seated row eo

15x20kg

15x20kg

15x20kg

15x20kg

 

CG Seated row

20x40kg

20x50kg

15x50kg

15x50kg + 5x50kg + 5x50kg

 

UH Pulldown

15x50kg

15x50kg

15x50kg

15x50kg

 

Straight arm pulldown

30x15kg

30x15kg

 

PL Shrugs

20x40kg

20x40kg

20x40kg

 

Swiss ball crunches SS Lægpres

20xbw + 25x80kg

20xbw + 25x80kg

20xbw + 25x80kg

20xbw + 25x80kg

20xbw + 25x80kg

 

 

 

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Depletion week - Dag 3

 

Rope curls SS Rope extensions

20x15kg + 20x20kg

20x15kg + 20x20kg

20x15kg + 20x20kg

20x25kg + 20x30kg

20x25kg + 20x30kg

20x25kg + 20x30kg  + 2 x dropsæt

 

PL Preacher curl SS Dipsmaskine

20x10kg + 20x40kg

20x10kg + 20x40kg

20x10kg + 20x40kg

20x10kg + 20x40kg + 2 x rest pause

 

Ez curl SS V-grip extensions

25xez + 25x25kg

25xez + 25x25kg

25xez + 25x25kg

25xez + 25x25kg

25xez + 25x25kg

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Depletion week - Dag 5

 

Så er der afgang i morgen. Indvejning fredagaften, scenen lørdagmorgen.

 

Benpres

Leg extensions

Leg curls

PL Brystpres

PL Skulderpres

PL Laterals

Db curl

Lying db extensions

Cable crunches

Standing calf raise

 

2-3 sæt af hver x 15-25 reps

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Der var en del fotografer på dagen, så jeg glæder mig også til at se, hvad det er blevet til! Her kommer lige et hurtigt mobilbillede;

 

vllbYaw.jpg

 

Back to life - Uge 1, Dag 1

 

De første par uger efter konkurrencen bliver noget stille og roligt upper/lower for lige at få gang i kroppen igen med lav volumen og lav intensitet.

 

Bænkpres m. stop SS Pullups

10x20kg

10x20kg

6x60kg

6x60kg

5x90kg + 5xbw

5x90kg + 5xbw

5x100kg + 5xbw

5x100kg + 5xbw

5x110kg + 5xbw

5x110kg + 5xbw

 

CS Barbell row SS Dips

10x60kg + 15xbw

10x60kg + 15xbw

10x60kg + 15xbw

10x60kg + 15xbw

 

Db curl SS Rope extensions

15x11kg + 15x30kg

15x11kg + 15x30kg

15x11kg + 15x30kg

15x11kg + 15x30kg

15x11kg + 15x30kg

 

Db lateral raise

15x5kg

15x5kg

15x5kg

 

Ekstern skulderrotation

2x15

 

 

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Back to life - Uge 1, Dag 2

 

Energiforladt, slap og træt.

 

Leg extensions SS Lying leg curls

15x30kg + 15x30kg

15x30kg + 15x30kg

15x30kg + 15x30kg

15x30kg + 15x30kg

15x30kg + 15x30kg

 

SL DL

8x60kg

8x60kg

8x60kg

8x60kg

 

 

V-machine squat

 

10x50kg

10x50kg

10x50kg

10x50kg

 

OL Squat

6x60kg

6x60kg

6x100kg

6x100kg

6x100kg

 

1-legged standing leg curl SS Seated calf raise

10x10kg + 10x40kg

10x10kg + 10x40kg

10x10kg + 10x40kg

 

 

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Back to life - Uge 1, Dag 3

 

Kroppen havde det lidt bedre i dag, men var stadig ikke på toppen. Det går dog den rigtige vej.

 

Db incline bænkpres SS CS Db row

10x20kg + 10x20kg

10x20kg + 10x20kg

10x30kg + 10x30kg

10x30kg + 10x30kg

10x40kg + 10x30kg

10x40kg + 10x30kg

10x44kg + 10x30kg

 

Decline bænkpres SS MAG CG Pulldown

10x20kg

10x60kg + 10x10

10x90kg + 10x10

10x90kg + 10x10

10x90kg + 10x10

 

Db curl SS Triceps extensions

12x12kg + 15x15kg

12x12kg + 15x15kg

12x12kg + 15x15kg

12x12kg + 15x15kg

12x12kg + 15x15kg

 

1-arm cable laterals

10x10kg

10x10kg

10x10kg

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Back to life - Uge 1, Dag 4

 

Næsten på toppen igen, men stadig mega bloatet på maven. Jeg tør slet ikke tænkte på, hvordan jeg havde set ud, hvis jeg var gået binge-amok som mange.

 

Leg extensions SS Leg curls

15x30kg + 15x30kg

15x30kg + 15x30kg

15x30kg + 15x30kg

15x30kg + 15x30kg

 

Front squat

8x60kg

8x60kg

8x60kg

5x80kg

5x80kg

5x80kg

5x80kg

 

Sumo DL

5x60kg

5x60kg

5x90kg

5x90kg

5x110kg

5x110kg

5x110kg

 

V-squat maskine

8x100kg

8x100kg

8x100kg

8x100kg

 

 

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Back to life - Uge 1, Dag 5

 

Bænkpres m. stop SS WG Pullups

6x60kg

6x60kg

5x100kg + 5xbw

5x110kg + 5xbw

5x115kg + 5xbw

5x115kg + 5xbw

5x115kg + 5xbw

 

Incline Db fly SS MAG CG Seated row

12x12kg + 12x50kg

12x12kg + 12x50kg

12x12kg + 12x50kg

12x12kg + 12x50kg

 

Laterals i maskine SS Rope extensions SS Barbell curl

12x6 blokke + 12x40kg + 12x20kg

12x6 blokke + 12x40kg + 12x20kg

12x6 blokke + 12x40kg + 12x20kg

12x6 blokke + 12x40kg + 12x20kg

 

Decline crunches

10xbw

10xbw

10xbw

10xbw

 

 

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Back to life - Uge 1, Dag 6

 

Low bar squat

6x60kg

6x60kg

6x60kg

6x100kg

6x100kg

6x100kg

6x120kg

6x120kg

6x120kg

 

Clean pull fra blok

6x60kg

6x100kg

5x140kg

5x140kg

5x140kg

 

Vertikal benpres

12x140kg

12x140kg

12x140kg

 

GHR SS Leg extensions

6xbw + 12x50kg

6xbw + 12x50kg

6xbw + 12x50kg

6xbw + 12x50kg

 

Seated calf raise SS Cable crunches

12x50kg + 12x50kg

12x50kg + 12x50kg

12x50kg + 12x50kg

12x50kg + 12x50kg

 

 

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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

 

 

Edited by TheCzech
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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

 

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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

 

 

 

 

 

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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

 

 

 

 

 

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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

 

 

 

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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

 

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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

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