Belieber


TheCzech
 Share

Recommended Posts

Back to life - Uge 3, Dag 2

 

89,9 kg. Reverse diet on point.

 

Db incline bænkpres

10x20kg

10x20kg

10x30kg

8x40kg

8x46kg

10x52kg

10x42kg

10x42kg

 

Bænkpres m. stop

8x60kg

8x60kg

8x100kg

8x100kg

8x100kg

8x100kg

 

Yates row

8x20kg

8x60kg

8x60kg

6x100kg

6x110kg

6x110kg

6x110kg

 

Pullups

6xbw

6xbw

6xbw

6xbw

6xbw

 

Ez curl SS Rope extensions

8x40kg + 10x60kg

8x40kg + 10x60kg

8x40kg + 10x60kg

8x40kg + 10x60kg

8x40kg + 10x60kg

 

Ekstern skulderrotation

3x10

 

 

 

 

Link to comment
Share on other sites

Back to life - Uge 3, Dag 3

 

88,9kg

 

OL Squat

6x60kg

6x60kg

4x100kg

4x130kg

8x150kg

5x130kg

5x130kg

 

Hacksquat

12x40kg

12x40kg

12x40kg

12x40kg

 

Leg extensions 5 sekunders ecc

8x30kg

8x30kg

8x30kg

8x30kg

8x30kg

 

Walking lunges

2x20 bw

 

1-legged lying leg curls ecc only

5x6 blokke

5x6 blokke

5x6 blokke

5x6 blokke

5x6 blokke

 

Decline crunches SS Donkey calf raise

10xbw + 10x120kg

10xbw + 10x120kg

10xbw + 10x120kg

10xbw + 10x120kg

10xbw + 10x120kg

Link to comment
Share on other sites

Back to life - Uge 3, Dag 4

 

89,5kg. Mere mad!

 

Slap i dag. Men ripped.

 

Db bænkpres

10x20kg

10x20kg

10x30kg

10x40kg

9x50kg

9x50kg

9x50kg

9x50kg

 

Incline bænkpres

15x60kg

15x60kg

15x60kg

15x60kg

 

PL incline pres

15x40kg

15x40kg

15x40kg

 

Db fly

12x12,5kg

12x12,5kg

12x12,5kg

12x12,5kg

 

Db lateral raise

8x12kg + 8x8kg + 8x4kg

8x12kg + 8x8kg + 8x4kg

8x12kg + 8x8kg + 8x4kg

 

Rear delt rows SS Smith shrugs

10x12,5kg + 10x120kg

10x12,5kg + 10x120kg

10x12,5kg + 10x120kg

10x12,5kg + 10x120kg

10x12,5kg + 10x120kg

 

Link to comment
Share on other sites

Back to life - Uge 3, Dag 5

 

89,6kg.

 

Leg curls

10x40kg

10x40kg

10x50kg

10x60kg

10x70kg

 

SL DL

12x60kg

12x60kg

12x85kg

12x85kg

10x85kg

10x85kg

 

GHR

5xbw

5xbw

5xbw

5xbw

5xbw

 

Cable curls SS Rope extensions

15x20kg + 15x20kg

15x20kg + 15x20kg

15x20kg + 15x20kg

15x30kg + 15x30kg

12x40kg + 12x40kg

10x50kg + 10x50kg

10x50kg + 10x60kg

 

Seated hammer curls SS 1-arm db overhead extensions

12x12,5kg + 12x12,5kg

12x12,5kg + 12x12,5kg

12x12,5kg + 12x12,5kg

12x12,5kg + 12x12,5kg

 

CG Pin press SS Reverse barbell curls

8x60kg + 12x25kg

8x80kg + 12x25kg

8x90kg + 12x25kg

8x90kg + 12x25kg

8x90kg + 12x25kg

 

Hanging hip raises SS Lægpres

10xbw + 10x200kg

10xbw + 10x200kg

10xbw + 10x200kg

10xbw + 10x200kg

10xbw + 10x200kg

 

 

 

Link to comment
Share on other sites

Back to life - Uge 3, Dag 6

 

God energi i kroppen i dag, men jeg spiste også igennem i går.

 

Pullups

6xbw

6xbw

6xbw

6xbw

6xbw

 

Meadows row

8x40kg

8x40kg

8x45kg

8x45kg

8x40kg

8x40kg

 

Rack pulls

10x60kg

10x100kg

10x120kg

10x120kg

10x120kg

 

MAG WG Pulldown SS PL Skulderpres

12x12 + 12x80kg

12x12 + 12x80kg

12x12 + 12x80kg

12x12 + 12x80kg

12x12 + 12x80kg

 

UH CS CG Row SS Laterals i maskine

15x40kg + 15x10 bloke

15x40kg + 15x10 bloke

15x40kg + 15x10 bloke

15x40kg + 15x10 bloke

15x40kg + 15x10 bloke

 

Decline crunches SS Seated calf raise

10xbw + 10x60kg

10xbw + 10x60kg

10xbw + 10x60kg

10xbw + 10x60kg

10xbw + 10x60kg

 

 

 

 

Link to comment
Share on other sites

Back to life - Uge 4, Dag 1

God dag i dag. Alting var let, selvom der var 5kg mere på topsættene end sidste uge.

SL DL

8x60kg

8x60kg

5x100kg

5x100kg

5x120kg

5x130kg

5x100kg

5x100kg

 

Lying leg curls

8x40kg

8x50kg

8x55kg

8x55kg

8x60kg

 

Frontsquat

6x60kg

6x60kg

5x85kg

5x105kg

5x115kg

5x100kg

 

Squatmaskine

8x160kg

8x160kg

8x160kg

8x160kg

8x160kg

 

Hacksquat calf raise

20x160kg + 15x120kg + 15x80kg + 15x40kg

 

Swiss ball crunches

15xbw

15xbw

15xbw

15xbw

15xbw

Link to comment
Share on other sites

Back to life - Uge 4, Dag 2

 

Havde lidt travlt grundet en blanding af DSB-fuck ups og skriftlig eksamen. Og så er jeg i øvrigt blevet booket til et photoshoot for noget nyt og spændende med Dr. Muskel. All that fame.

 

Db incline bænkpres SS Pullups

10x20kg + pulldown

10x20kg + pulldown

10x30kg + pulldown

8x40kg + 6xbw

8x48kg + 6xbw

10x54kg + 6xbw

8x44kg + 6xbw

8x44kg + 6xbw

 

Decline bænkpres SS CS Db row

10x20kg

10x70kg + 10x35kg

8x110kg + 8x35kg

8x110kg + 8x35kg

8x110kg + 8x35kg

8x110kg + 8x35kg

 

Db curl SS Triceps extensions

10x12,5kg + 10x50

10x15kg + 10x60

8x17,5kg + 8x70

8x17,5kg + 8x70

8x17,5kg + 8x70

8x17,5kg + 8x70

 

 

Link to comment
Share on other sites

Back to life - Uge 4, Dag 3

 

OL Squat

6x60kg

6x60kg

4x100kg

4x100kg

3x130kg

5x155kg

5x155kg

5x155kg

5x130kg

 

Hacksquat

12x50kg

12x50kg

12x50kg

10x50kg

10x50kg

 

BB Split squat

12x20kg

12x20kg

12x20kg

 

Leg extensions 5 sekunders ecc

8x30kg

8x30kg

8x30kg

8x30kg

8x30kg

 

1-legged lying leg curls ecc only

6x6 blokke

6x6 blokke

6x6 blokke

5x6 blokke

5x6 blokke

 

Cable crunches SS Seated calf raise stop i top og bund

10x15 + 10x40kg

10x15 + 10x40kg

10x15 + 10x40kg

10x15 + 10x40kg

10x15 + 10x40kg

 

 

 

 

Link to comment
Share on other sites

Back to life - Uge 4, Dag 4

 

90,6kg

 

Jeg starter et høj-frekvensprogram fra på mandag.

 

Db bænkpres

10x20kg

10x20kg

10x30kg

10x40kg

15x50kg

8x50kg

8x50kg

8x50kg

 

Incline bænkpres

15x20kg

15x70kg

15x70kg

12x70kg

12x70kg

 

PL Brystpres

15x40kg

15x70kg

12x70kg

12x70kg

 

Db fly

12x12,5kg

12x12,5kg

12x12,5kg

 

Db skulderpres

10x20kg

10x30kg

8x35kg

8x40kg

8x45kg

 

Lateral raise

8x12kg + 8x8kg + 8x4kg

8x12kg + 8x8kg + 8x4kg

8x12kg + 8x8kg + 8x4kg

 

Reverse peck deck SS Db shrugs

15x30kg + 10x40kg

15x30kg + 10x40kg

15x30kg + 10x40kg

15x30kg + 10x40kg

15x30kg + 10x40kg

 

Ekstern skulderrotation

3x12

 

 

Link to comment
Share on other sites

Back to life - Uge 4, Dag 5

 

90,3kg

 

Leg curls

10x30

10x30

10x50

10x70

10x90

10x110

10x110

 

Rumænsk DL

10x20kg

10x60kg

10x60kg

10x90kg

10x90kg

10x90kg

10x90kg

 

1-legged standing leg curl

12x10kg

12x10kg

12x10kg

12x10kg

 

Rope curls SS Rope extensions

15x15kg + 15x20kg

15x15kg + 15x20kg

15x15kg + 15x20kg

15x25kg + 15x30kg

12x35kg + 12x40kg

10x45kg + 10x50kg

10x55kg + 10x60kg

 

Barbell curl SS Fransk pres

8x45kg + 8x55kg

8x45kg + 8x55kg

8x45kg + 8x55kg

8x45kg + 8x55kg

 

PL Preacher curl SS Rope overhead extensions

15x30kg + 15x40kg

15x30kg + 15x40kg

15x30kg + 15x40kg

15x30kg + 15x40kg

 

Ekstern skulderrotation

3x12

Link to comment
Share on other sites

Back to life - Uge 4, Dag 6

 

90,4kg

 

Ekstremt flad at se på i dag.

 

Pullups

6xbw

6xbw

6xbw

UH

6xbw

6xbw

6xbw

 

Meadows row

10x20kg

8x40kg

8x50kg

8x50kg

8x50kg

 

CS Barbell row eo

15x50kg

15x50kg

15x50kg

15x50kg

 

Seated row (5 proneret, 5 neutralt, 5 supineret)

15x45kg

15x45kg

15x45kg

15x45kg + 15x25kg

 

Straight arm pulldown

15x30kg

15x30kg

15x30kg

15x30kg

 

Decline crunches SS Donkey calf raise

12xbw + 15x100kg

12xbw + 15x100kg

12xbw + 15x100kg

12xbw + 15x100kg

12xbw + 15x100kg

 

Link to comment
Share on other sites

Frequency Festival - Fase 1, Uge 1, Dag 1

 

Lang dag med 5 timers fotoshoot

 

OL Squat

6x60kg

6x60kg

10x107,5kg

10x107,5kg

10x107,5kg

 

Rumænsk DL

10x20kg

10x60kg

10x60kg

10x92,5kg

10x92,5kg

10x92,5kg

 

Db bænkpres

10x20kg

10x20kg

10x30kg

 

10x42,5kg

10x42,5kg

10x42,5kg

 

Db incline fly

12x12,5kg

12x12,5kg

10x12,5kg

10x12,5kg

 

CS Db row

10x35kg

10x35kg

10x35kg

10x35kg

 

Db lateral raise

10x12,5kg

10x12,5kg

8x12,5kg

8x12,5kg

 

Lying db extensions

12x15kg

12x15kg

10x15kg

10x15kg

 

 

 

 

 

Edited by TheCzech
Link to comment
Share on other sites

Frequency Festival - Fase 1, Uge 1, Dag 2

 

Selvom vægtene var puny, kunne det godt mærkes, at det reelt var 3. træning på 24 timer.

 

OL Squat

6x60kg

6x60kg

4x100kg

4x100kg

3x125kg

3x125kg

3x125kg

3x125kg

 

Rumænsk DL

8x20kg

8x60kg

3x107,5kg

3x107,5kg

3x107,5kg

3x107,5kg

 

Lying leg curls

12x10

12x10

10x10

10x10

 

Db bænkpres

10x20kg

10x20kg

10x30kg

8x40kg

3x52kg

3x52kg

3x52kg

3x52kg

 

MAG MG Pulldown

12x13

12x13

1013

10x13

 

Lægpres

12x250

12x250

12x250

12x250

 

Cable crunches

12x13

12x13

12x13

12x13

 

Ekstern skulderrotation

4x8

 

 

Link to comment
Share on other sites

TRS - Yes, eller i hvert fald 4 x fullbody + 1 gang diskotræning om ugen her i starten. Det bliver sjovt at prøve noget helt nyt. Jeg har jo kørt en del høj-frekvent træning på periodebasis til specifikke muskelgrupper over de sidste par år, men det er maaaange år siden jeg har leget med flere ugentlige fullbodytræninger.

 

Frequency Festival - Fase 1, Uge 1, Dag 3

 

God træning med masser af overskud i dag.

 

OL Squat

6x60kg

6x60kg

4x100kg

4x100kg

3x120kg

5x135kg

5x135kg

5x135kg

5x135kg

 

Db skulderpres

10x20kg

10x20kg

8x30kg

5x42,5kg

5x42,5kg

5x42,5kg

5x42,5kg

 

Db fly

12x12,5kg

12x12,5kg

12x12,5kg

12x12,5kg

 

CS Db row

5x40kg

5x40kg

5x40kg

5x40kg

 

Meadows row

12x40kg

12x40kg

12x40kg

12x40kg

 

Db lateral raise

12x10kg

12x10kg

12x10kg

12x10kg

 

Overhead rope extensions

15x10

15x10

15x10

15x10

Link to comment
Share on other sites

Frequency Festival - Fase 1, Uge 1, Dag 4

 

91,1 kg. 15'ere er ulækre uanset hvor lav vægten er.

 

OL Squat

6x60kg

6x60kg

15x90kg

15x90kg

15x90kg

 

Leg curls

15x90

15x90

15x90

 

Db bænkpres

10x20kg

10x20kg

10x27,5kg

15x35kg

15x35kg

15x35kg

 

CS DB row

12x20kg

15x27,5kg

15x27,5kg

15x27,5kg

 

MAG MG Pulldown

15x9

15x9

15x9

 

Seated calf raise

15x40kg

15x40kg

15x40kg

 

Decline crunches

15xbw

15xbw

15xbw

Link to comment
Share on other sites

Frequency Festival - Fase 1, Uge 1, Dag 5

 

90,8kg

 

Pullups

10xbw

8xbw

7xbw

7xbw

6xbw

 

Cable curls

12x40kg

12x45kg

12x45kg

 

Rope extensions

12x50kg

10x60kg

12x55kg

 

Db hammer curl

15x12,5kg

15x12,5kg

12x12,5kg

 

1-arm lying db extensions

15x12,5kg

15x12,5kg

12x12,5kg

 

Preacher curl

15x20kg

15x20kg

13x20kg

 

Reverse peck-deck

15x30kg

15x30kg

15x30kg

 

Ekstern skulderrotation

3x8

 

Standing calf raise

12x250 + 8x225 + 8x200 + 8x175 + 8x150 + 8x125 + 8x100 + 10x75 + 10x50 + 10x25

 

Decline crunches

12xbw

12xbw

12xbw

Link to comment
Share on other sites

Frequency Festival - Fase 1, Uge 2, Dag 1

 

Ol squat

6x60kg

6x60kg

4x100kg

4x100kg

8x125kg

8x125kg

8x125kg

 

Db skulderpres

10x20kg

10x30kg

8x40kg

8x40kg

8x40kg

 

CS Db row

8x35kg

8x35kg

8x35kg

 

MAG WG Seated row

12x60kg

12x60kg

12x60kg

12x60kg

 

Incline db fly

12x12,5kg

12x12,5kg

12x12,5kg

12x12,5kg

 

Lateral raise

12x12,5kg

12x12,5kg

12x12,5kg

12x12,5kg

 

Rolling db extensions

12x12,5kg

12x12,5kg

12x12,5kg

12x12,5kg

 

 

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

 Share