TheCzech Posted November 30, 2015 Author Report Share Posted November 30, 2015 Uge 3, Dag 1 - Happy HammiesVanvittigt pump i hammies i dag. Det gjorde helt ondt.Rumænsk DL10x20kg10x20kg10x60kg10x60kg10x105kg + 18kg kæder10x105kg + 18kg kæder10x105kg + 18kg kæder10x105kg + 18kg kæderSeated leg curl12x10012x10012x10012x1001-legged lying leg curls10x4 blokke10x4 blokke10x4 blokke10x4 blokke + 5x4 blokke + 3x4 blokkeEz curl SS Fransk pres6x42,5kg + 6x52,5kg6x42,5kg + 6x52,5kg6x42,5kg + 6x52,5kg6x42,5kg + 6x52,5kg6x42,5kg + 6x52,5kgEcc only preacher curl5x19kg5x19kg5x19kg5x19kgEcc only lying db extensions5x21kg5x21kg5x21kg5x21kgCable crunches SS Seated calf raise 2 sekunders stop i bund og top10x15 + 10x45kg10x15 + 10x45kg10x15 + 10x45kg10x15 + 10x45kg10x15 + 10x45kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 1, 2015 Author Report Share Posted December 1, 2015 Uge 3, Dag 2 - Happy HammiesRumænsk DL 3 sekunders ecc10x20kg10x20kg8x60kg8x60kg8x110kg + 18kg kæder8x110kg+ 18kg kæder8x110kg+ 18kg kæder8x110kg+ 18kg kæder8x110kg+ 18kg kæderDen brænder helt utroligt meget i hams.Lying leg curls 3 sekunders ecc10x40kg10x40kg10x40kg10x40kg10x40kg1-legged standing leg curl10x15kg10x15kg10x15kg10x15kg10x15kgPullups5xbw + 10kg5xbw + 10kg5xbw + 10kg5xbw + 10kg5xbw + 10kgDb row8x48kg8x48kg8x48kg6x48kg6x48kgBent over laterals15x10kg15x10kg15x10kg15x10kg15x10kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 2, 2015 Author Report Share Posted December 2, 2015 (edited) Uge 3, Dag 3 - Happy HammiesI dag var ad.OL Squat6x60kg6x60kg4x100kg4x100kg2x130kg4x155kg4x155kg4x155kg4x155kg4x155kg4x155kg4x155kg4x155kg4x155kg4x155kg13 minutter og 10 sekunder.FFE Bulgarsk split squat10xbw10xbw8xbw8xbwDb incline bænkpres 5 sekunders ecc6x46kg6x46kg6x46kg6x46kg6x46kg6x46kgBænkpres m. stop10x20kg8x60kg8x60kg3x90kg5x120kg5x120kg5x120kg5x120kgLateral raise SS Decline crunches10x13kg + 10xbw10x13kg + 10xbw10x13kg + 10xbw10x13kg + 10xbw10x13kg + 10xbwStanding calf raise32x150 + 12x150 + 11x150 + 10x150 + 9x150 + 8x150 + 7x150 + 6x150 + 5x150Mere ad.Ekstern skulderrotation3x10 Edited December 2, 2015 by TheCzech Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 3, 2015 Author Report Share Posted December 3, 2015 Uge 3, Dag 4 - Happy HammiesMine lower back striations var for real i dag. Lige til juletid. Ikke dårligt på min nuværende vægt.AM:Rumænsk DL 4 sekunders ecc10x20kg10x20kg8x60kg8x60kg6x90kg6x115kg + 18kg kæder6x115kg+ 18kg kæder6x115kg+ 18kg kæder6x115kg+ 18kg kæder6x115kg+ 18kg kæder6x115kg+ 18kg kæderLeg curls 4 sekunders ecc8x110lbs8x110lbs8x110lbs8x110lbs8x110lbs8x110lbs1-legged lying leg curl8x5 blokke8x5 blokke8x5 blokke8x5 blokke8x5 blokke8x5 blokkePM:Ez curl SS Fransk pres5x45kg + 5x55kg5x45kg + 5x55kg5x45kg + 5x55kg5x45kg + 5x55kg5x45kg + 5x55kgEcc only db preacher curl4x21kg4x21kg4x21kg4x21kg4x21kgEcc only lying db extensions4x24kg4x24kg4x24kg4x24kg4x24kg Quote Link to comment Share on other sites More sharing options...
Tailwhip Posted December 3, 2015 Report Share Posted December 3, 2015 (edited) Uge 3, Dag 4 - Happy HammiesMine lower back striations var for real i dag. Lige til juletid. Ikke dårligt på min nuværende vægt.AM:Rumænsk DL 4 sekunders ecc10x20kg10x20kg8x60kg8x60kg6x90kg6x115kg + 18kg kæder6x115kg+ 18kg kæder6x115kg+ 18kg kæder6x115kg+ 18kg kæder6x115kg+ 18kg kæder6x115kg+ 18kg kæderLeg curls 4 sekunders ecc8x110lbs8x110lbs8x110lbs8x110lbs8x110lbs8x110lbs1-legged lying leg curl8x5 blokke8x5 blokke8x5 blokke8x5 blokke8x5 blokke8x5 blokkePM:Ez curl SS Fransk pres5x45kg + 5x55kg5x45kg + 5x55kg5x45kg + 5x55kg5x45kg + 5x55kg5x45kg + 5x55kgEcc only db preacher curl4x21kg4x21kg4x21kg4x21kg4x21kgEcc only lying db extensions4x24kg4x24kg4x24kg4x24kg4x24kgPervers volumen på hams pt. venne. Af alle øvelser og muskler er RDL og hams, dem der for mig kan fremprovokere flest DOMS overhovedet. Så at du kører øvelsen 4 gange om ugen + 2 dybe squats på "offdays", lyder i mine ører bare for awesome :P Godt du ikke har et fysisk hårdt arbejde Kan du ikke lige filme et sæt RDL's med kæder? Vil gerne se hvor dybt du går, og at se din numse i foroverbøjet position er selvfølgelig altid et plus.Min kæreste sagde i går til mig: "Prøv at se ham i den røde jakke, man kan se han har en kæmpe røv, selvom han har en stor jakke på udover den!". Jeg kiggede, og så selvfølgelig dig, dit svin Stationen var gerningsstedet. Edited December 3, 2015 by Tailwhip Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 4, 2015 Author Report Share Posted December 4, 2015 Ja, det har været rimelig tough her den seneste uge, men min lænd har det bedre end længe, og selvom den i princippet er på arbejde hver dag brokker den sig ikke overhovedet - omend den bliver lidt stiv.Jo, jeg filmede den i dag, så jeg smider den lige op når jeg kommer hjem. Jeg er blevet kæmpe fan. Sammen med GHR rangerer det som min favoritøvelse til at få ondt i hammies.Store glutes betyder undskyld!Uge 3, Dag 5 - Happy HammiesSidste baglårstræning i blokken.Rumænsk DL 5 sekunders ecc10x20kg10x20kg10x20kg8x60kg8x60kg4x90kg4x90kg4x120kg + 18kg kæder4x120kg+ 18kg kæder4x120kg+ 18kg kæder4x120kg+ 18kg kæder4x120kg+ 18kg kæder4x120kg+ 18kg kæder4x120kg+ 18kg kæderLying leg curls 5 sekunders ecc6x9 blokke6x9 blokke6x9 blokke6x9 blokke6x9 blokke6x9 blokke6x9 blokke1-legged standing leg curl6x20kg6x20kg6x20kg6x20kg6x20kg6x20kgPullups 6xbw6xbw6xbw6xbw6xbwDb row6x50kg6x50kg6x50kg6x50kg6x50kgBent over laterals15x6kg15x6kg15x6kg15x6kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 4, 2015 Author Report Share Posted December 4, 2015 RDL fra instagramzhttps://www.instagram.com/p/-3z6Vkmp8v/?taken-by=kennieliasen Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 5, 2015 Author Report Share Posted December 5, 2015 Uge 3, Dag 6 - Happy HammiesSidste dag i blokken. Min form har set rigtig godt ud de seneste dage, og efter kontrolvejningen i går har jeg også skruet yderligere op for kalorierne. Team SL var flot repræsenteret i dag, mens Team BBs fremmøde var noget slattent.OL Squat6x60kg6x60kg4x100kg4x100kg2x140kg3x160kg3x160kg3x160kg3x160kg3x160kg3x160kg3x160kg3x160kg3x160kg3x160kg12 minutter og 10 sekunder fra start på første sæt til sidste sæt. Præcis samme tid som sidste uge.FFE Bulgarsk split squat10xbw10xbw8xbw8xbwDb bænkpres 5 sekunders ecc6x48kg6x48kg6x48kg6x48kg6x48kg6x48kgDe første sæt var gode. De sidste sæt var lalaDips 6xbw+60kg6xbw+60kg6xbw+60kg6xbw+60kgLateral raise SS Lying hip raise10x13kg + 10xbw10x13kg + 10xbw10x13kg + 10xbw10x13kg + 10xbw10x13kg + 10xbwEkstern skulderrotation3x12Bent over laterals SS Seated calf raise 2 sekunders stop i top og bund15x10kg + 8x60kg15x10kg + 8x60kg15x10kg + 8x60kg15x10kg + 8x60kg15x10kg + 8x60kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 6, 2015 Author Report Share Posted December 6, 2015 Instavideo af Dips 9 uger inden diætstart: https://www.instagram.com/p/-6-kUpGpzJ/?taken-by=kennieliasen Gregers TF 1 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 7, 2015 Author Report Share Posted December 7, 2015 Uge 1, Dag 1 - "Which way to the gunshow?"DJ Clen og Verdens Mest Metrosexuelle Hulemand dukkede op kort inden jeg var færdig. Jeg løj overfor dem, og sagde, at jeg skulle i skole i morgen. Det skal jeg ikke.Rumænsk DL10x20kg10x20kg8x60kg8x60kg6x90kg6x120kg8x135kg6x120kg6120kgLying leg curl8x9 blokke8x9 blokke8x9 blokke8x9 blokke8x9 blokkeEz curl SS Fransk pres12x31kg + 12x40kg12x31kg + 12x40kg12x31kg + 12x40kg12x31kg + 12x40kgDb preacher curl SS Lying db extensions12x10kg + 12x12,5kg12x10kg + 12x12,5kg12x10kg + 12x12,5kg12x10kg + 12x12,5kgEkstern skulderrotation3x12 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 8, 2015 Author Report Share Posted December 8, 2015 (edited) Uge 1, Dag 2 - "Which way to the gunshow?"Træning med DJ Clen og Dr. Failure. Jeg var exceptionelt langsom, så de endte begge med at gå inden jeg var færdig, selvom jeg var i gang, da de kom. Selvom jeg har fået lidt ekstra kalorier de sidste par dage endte jeg også med at gå jævnt kold til sidst i dag.OL Squat 5 sekunders ecc6x60kg6x60kg4x100kg4x100kg2x130kg5x150kg5x150kg5x150kg5x150kg5x150kg5x150kgFFE Bulgarsk split squat6xbw+15kg6xbw+15kg6xbw+15kg6xbw+15kgEz curl SS Fransk pres 3 sekunders ecc10x33,5kg + 10x44kg10x33,5kg + 10x44kg10x33,5kg + 10x44kg10x33,5kg + 10x44kg10x33,5kg + 10x44kgDb preacher curl SS Lying db extensions 3 sekunders ecc10x11kg + 10x13kg10x11kg + 10x13kg10x11kg + 10x13kg10x11kg + 10x13kg10x11kg + 10x13kg1-legged seated calf raise12x40kg + 11x40kg + 10x40kg + 8x40kg + 7x40kg + 6x40kg + 5x40kgDecline crunches12xbw12xbw12xbw12xbw12xbw Edited December 9, 2015 by TheCzech Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 9, 2015 Author Report Share Posted December 9, 2015 Uge 1, Dag 3 - "Which way to the gunshow?"Db incline bænkpres10x20kg10x20kg10x30kg8x40kgOn the minute5x46kg5x46kg5x46kg5x46kg5x46kg5x46kg5x46kg5x46kg5x46kg5x46kgBænkpres m. stop10x20kg10x60kg10x100kg10x100kg10x100kg10x100kgPullups10xbw5xbw5xbw5xbw5xbwCS Db row6x46kg6x46kg6x46kg6x46kg6x46kgSeated lateral raise SS Bent over laterals10x10kg + 12x10kg10x10kg + 12x10kg10x10kg + 12x10kg10x10kg + 12x10kg10x10kg + 12x10kg Quote Link to comment Share on other sites More sharing options...
Morten Hegner Posted December 9, 2015 Report Share Posted December 9, 2015 Større guns bliver flot. Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 10, 2015 Author Report Share Posted December 10, 2015 Uge 1, Dag 4 - "Which way to the gunshow?"Rumænsk DL10x20kg10x20kg8x60kg8x60kg8x100kg8x125kg8x125kg8x125kg8x125kg8x125kgLying leg curls8x10 blokke8x10 blokke8x10 blokke8x10 blokke8x10 blokkedem illegal repsEz curl SS Fransk pres 4 sekunder ecc7x34kg + 7x44kg7x34kg + 7x44kg7x34kg + 7x44kg7x34kg + 7x44kg7x34kg + 7x44kg7x34kg + 7x44kgDb preacher curl SS Lying db extensions 4 sekunders ecc7x12kg + 7x14kg7x12kg + 7x14kg7x12kg + 7x14kg7x12kg + 7x14kg7x12kg + 7x14kg7x12kg + 7x14kgEkstern skulderrotation3x12 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 11, 2015 Author Report Share Posted December 11, 2015 Uge 1, Dag 5 - "Which way to the gunshow?"OL Squat 5 sekunders ecc6x60kg6x60kg4x100kg4x100kg3x140kg4x155kg4x155kg4x155kg4x155kg4x155kg4x155kgFFE Bulgarsk split squat8xbw8xbw8xbw8xbwEz curl SS Fransk pres 5 sekunders ecc5x36kg + 5x46kg5x36kg + 5x46kg5x36kg + 5x46kg5x36kg + 5x46kg5x36kg + 5x46kg5x36kg + 5x46kg5x36kg + 5x46kgDb preacher curl SS Lying db extensions 5 sekunders ecc5x14kg + 5x16kg5x14kg + 5x16kg5x14kg + 5x16kg5x14kg + 5x16kg5x14kg + 5x16kg5x14kg + 5x16kg5x14kg + 5x16kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 12, 2015 Author Report Share Posted December 12, 2015 Uge 1, Dag 6 - "Which way to the gunshow?"Træning i Target inden Target Power Challange.Db bænkpres10x20kg10x20kg10x30kg8x40kgOn the minute5x48kg5x48kg5x48kg5x48kg5x48kg5x48kg5x48kg5x48kg5x48kg5x48kgDips m. stop10xbw6xbw+ 50kg6xbw+ 50kg6xbw+ 50kg6xbw+ 50kgPullups6xbw6xbw6xbw6xbw6xbwCS Db row10x40kg10x40kg8x40kg8x40kg8x40kgLateral raise SS Bent over laterals8x14kg + 12x10kg8x14kg + 12x10kg8x14kg + 12x10kg8x14kg + 12x10kgSeated Calf raise SS Standing calf raise8x60kg + 15x50kg8x60kg + 15x50kg8x60kg + 15x50kg8x60kg + 15x50kg8x60kg + 15x50kgCable crunches SS Ekstern skulderrotation10xbw + 12x10xbw + 12x10xbw + 12x10xbw10xbw Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 14, 2015 Author Report Share Posted December 14, 2015 Uge 2, Dag 1 - "Which way to the gunshow?"Rumænsk DL10x20kg10x20kg8x60kg8x60kg6x90kg6x120kg7x140kg6x125kg6x125kgLying leg curl8x12 blokke8x12 blokke8x12 blokke8x12 blokke8x12 blokkeEz curl SS Fransk pres12x33,5kg + 12x42,5kg12x33,5kg + 12x42,5kg12x33,5kg + 12x42,5kg12x33,5kg + 12x42,5kgDb preacher curl SS Lying db extensions12x11kg + 12x13kg12x11kg + 12x13kg12x11kg + 12x13kg12x11kg + 12x13kgRope extensions SS Rope curls15x7 blokke + 15x8 blokke15x7 blokke + 15x8 blokke15x7 blokke + 15x8 blokke15x7 blokke + 15x8 blokkeEkstern skulderrotation3x10 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 15, 2015 Author Report Share Posted December 15, 2015 Uge 2, Dag 2 - "Which way to the gunshow?"OL Squat 5 sekunders ecc6x60kg6x60kg4x100kg4x100kg2x130kg5x155kg5x155kg5x155kg5x155kg5x155kgFFE Bulgarsk split squat6xbw+20kg6xbw+20kg6xbw+20kg6xbw+20kgEz curl SS Fransk pres 3 sekunders ecc10x35kg + 10x45kg10x35kg + 10x45kg10x35kg + 10x45kg10x35kg + 10x45kg10x35kg + 10x45kgDb preacher curl SS Lying db extensions 3 sekunders ecc10x11,5kg + 10x14kg10x11,5kg + 10x14kg10x11,5kg + 10x14kg10x11,5kg + 10x14kg10x11,5kg + 10x14kgRope extensions SS Rope curls12x15 + 12x1312x15 + 12x1312x15 + 12x1312x15 + 12x1312x15 + 12x13Cable crunches10x2510x2510x2510x2510x2515 minutters posering. Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 16, 2015 Author Report Share Posted December 16, 2015 Uge 2, Dag 3 - "Which way to the gunshow?"Db incline bænkpres10x20kg10x20kg10x30kg8x40kgOn the minute5x48kg5x48kg5x48kg5x48kg5x48kg5x48kg5x48kg5x48kg5x48kg5x48kgBænkpres m. stop10x20kg10x60kg10x105kg10x105kg8x105kg8x105kgPullups11xbw5xbw5xbw5xbw5xbwCS Db row6x46kg6x46kg6x46kg6x46kg6x46kgSeated lateral raise SS Bent over laterals10x10kg + 12x10kg10x10kg + 12x10kg10x10kg + 12x10kg10x10kg + 12x10kg10x10kg + 12x10kgStanding calf raise10x300 + 5x275 + 5x250 + 5x225 + 5x200 + 5x175 + 5x150 + 5x125 + 6x100 + 6x75 + 8x50 + 8x25 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 17, 2015 Author Report Share Posted December 17, 2015 Uge 2, Dag 4 - "Which way to the gunshow?"DJ Clen reddede min træning ved at låne mig sine strapsRumænsk DL10x20kg10x20kg8x60kg8x60kg8x100kg8x130kg8x130kg8x130kg8x130kg8x130kgLying leg curl8x12 blokke8x12 blokke8x12 blokke8x12 blokke8x12 blokkeEz curl SS Fransk pres 4 sekunders ecc7x36,5kg + 7x46,5kg7x36,5kg + 7x46,5kg7x36,5kg + 7x46,5kg7x36,5kg + 7x46,5kg7x36,5kg + 7x46,5kg7x36,5kg + 7x46,5kgDb preacher curl SS Lying db extensions 4 sekunders ecc7x13kg + 7x15kg7x13kg + 7x15kg7x13kg + 7x15kg7x13kg + 7x15kg7x13kg + 7x15kg7x13kg + 7x15kgRope extensions SS Rope curls10x20kg + 10x3510x20kg + 10x3510x20kg + 10x3510x20kg + 10x3510x20kg + 10x3510x20kg + 10x35Ekstern skulderrotation3x10 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 18, 2015 Author Report Share Posted December 18, 2015 Uge 2, Dag 5 - "Which way to the gunshow?"Mine træninger er fucking lange for tiden.OL Squat 5 sekunders ecc6x60kg6x60kg4x100kg4x100kg2x140kg4x160kg4x160kg4x160kg4x160kg4x160kgFFE Bulgarsk split squat med stop8xbw8xbw8xbw8xbwEz curl SS Fransk pres 5 sekunders ecc5x39kg + 5x49kg5x39kg + 5x49kg5x39kg + 5x49kg5x39kg + 5x49kg5x39kg + 5x49kg5x39kg + 5x49kg5x39kg + 5x49kgDb preacher curl SS Lying db extensions 5 sekunders ecc5x14kgkg + 5x16kg5x14kgkg + 5x16kg5x14kgkg + 5x16kg5x14kgkg + 5x16kg5x14kgkg + 5x16kg5x14kgkg + 5x16kg5x14kgkg + 5x16kgRope curls SS Rope extensions8x40 + 8x458x40 + 8x458x40 + 8x458x40 + 8x458x40 + 8x458x40 + 8x458x40 + 8x45 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 19, 2015 Author Report Share Posted December 19, 2015 Uge 2, Dag 6 - "Which way to the gunshow?"Db bænkpres10x20kg10x20kg10x30kg8x40kgOn the minute5x50kg5x50kg5x50kg5x50kg5x50kg5x50kg5x50kg5x50kg5x50kg5x50kgDips m. stop10xbw8xbw+40kg6xbw+60kg6xbw+60kg6xbw+60kg6xbw+60kgPullups6xbw6xbw6xbw6xbw6xbwCS Db row10x42kg10x42kg10x42kg8x42kg8x42kgLateral raise SS Bent over laterals10x13kg + 12x11kg10x13kg + 12x11kg10x13kg + 12x11kg10x13kg + 12x11kgSeated calf raise stop i top og bund SS Decline crunches10x40kg + 10xbw10x40kg + 10xbw10x40kg + 10xbw10x40kg + 10xbw10x40kg + 10xbw Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 21, 2015 Author Report Share Posted December 21, 2015 Uge 3, Dag 1 - "Which way to the gunshow?"Rumænsk DL10x20kg10x20kg8x60kg8x60kg6x100kg6x120kg6x145kg6x130kg6x130kgLying leg curl8x55kg8x55kg8x55kg8x55kg8x55kgEz curl SS Fransk pres12x35kg + 12x45kg12x35kg + 12x45kg12x35kg + 12x45kg12x35kg + 12x45kgDb preacher curl SS Lying db extensions12x11,5kg + 12x14kg12x11,5kg + 12x14kg12x11,5kg + 12x14kg12x11,5kg + 12x14kgRope extensions SS Rope curls15x8 blokke + 15x9 blokke15x8 blokke + 15x9 blokke15x8 blokke + 15x9 blokke15x8 blokke + 15x9 blokkeEkstern skulderrotation3x10 Quote Link to comment Share on other sites More sharing options...
Clenharder Posted December 21, 2015 Report Share Posted December 21, 2015 Do you even lift? Quote Link to comment Share on other sites More sharing options...
TheCzech Posted December 22, 2015 Author Report Share Posted December 22, 2015 (edited) Uge 3, Dag 2 - "Which way to the gunshow?"OL Squat 5 sekunders ecc6x60kg6x60kg4x100kg4x100kg2x130kg5x160kg5x160kg5x160kg5x160kg FFE Bulgarsk split squat6xbw+25kg6xbw+25kg6xbw+25kg6xbw+25kgEz curl SS Fransk pres 3 sekunders ecc10x39kg + 10x49kg10x39kg + 10x49kg10x39kg + 10x49kg8x39kg + 10x49kg7x35kg + 10x49kgPapiret sagde 37,5kg, og mulighederne var 36,5 eller 39, og efter det gik fint i går, valgte jeg den optimistiske løsning. Det var dumt.Db preacher curl SS Lying db extensions 3 sekunders ecc10x12kg + 10x15kg10x12kg + 10x15kg10x12kg + 10x15kg10x12kg + 10x15kg10x12kg + 10x15kgHer valgte jeg så den konservative løsning.Rope extensions SS Rope curls12x50 + 12x4512x50 + 12x4512x50 + 12x4512x50 + 12x4512x50 + 12x45Cable crunches SS Standing calf raise 2 sekunders stop i top og bund10x25 + 8x200kg10x25 + 8x200kg10x25 + 8x200kg10x25 + 8x200kg10x25 + 8x200kg Edited December 22, 2015 by TheCzech Quote Link to comment Share on other sites More sharing options...
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