TheCzech Posted May 21, 2016 Author Report Share Posted May 21, 2016 Quote Link to comment Share on other sites More sharing options...
salt Posted May 21, 2016 Report Share Posted May 21, 2016 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 22, 2016 Author Report Share Posted May 22, 2016 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 Quote Link to comment Share on other sites More sharing options...
mugge Posted May 22, 2016 Report Share Posted May 22, 2016 Imponerende form. Formoder din fedt % må være 8-9 %. Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 22, 2016 Author Report Share Posted May 22, 2016 Tak :) 12-13% vil være mit bud. Quote Link to comment Share on other sites More sharing options...
salt Posted May 22, 2016 Report Share Posted May 22, 2016 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. Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 23, 2016 Author Report Share Posted May 23, 2016 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 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 24, 2016 Author Report Share Posted May 24, 2016 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 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 25, 2016 Author Report Share Posted May 25, 2016 Depletion week - Dag 4 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 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 26, 2016 Author Report Share Posted May 26, 2016 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 salt 1 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 29, 2016 Author Report Share Posted May 29, 2016 Det blev til en sølvmedalje. Tilbage til tegnebrættet fra på mandag. Quote Link to comment Share on other sites More sharing options...
Blackmoore Posted May 29, 2016 Report Share Posted May 29, 2016 Glæder mig til at billeder fra konkurrencen Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 30, 2016 Author Report Share Posted May 30, 2016 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; 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 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 31, 2016 Author Report Share Posted May 31, 2016 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 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted June 1, 2016 Author Report Share Posted June 1, 2016 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 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted June 2, 2016 Author Report Share Posted June 2, 2016 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 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted June 3, 2016 Author Report Share Posted June 3, 2016 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 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted June 4, 2016 Author Report Share Posted June 4, 2016 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 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted June 6, 2016 Author Report Share Posted June 6, 2016 (edited) 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 June 7, 2016 by TheCzech Quote Link to comment Share on other sites More sharing options...
TheCzech Posted June 7, 2016 Author Report Share Posted June 7, 2016 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 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted June 8, 2016 Author Report Share Posted June 8, 2016 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 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted June 9, 2016 Author Report Share Posted June 9, 2016 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 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted June 10, 2016 Author Report Share Posted June 10, 2016 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 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted June 11, 2016 Author Report Share Posted June 11, 2016 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 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted June 13, 2016 Author Report Share Posted June 13, 2016 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 Quote Link to comment Share on other sites More sharing options...
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