upcommingchamp Posted November 26, 2013 Report Share Posted November 26, 2013 træning mandagsquat no belt1x8@bar1x4@602x4@802x4@1002x3@1205x3@130bænk small fat1x8@bar2x8@602x8@702x8@802x6@902x5-6@95flad dumbel 1x8@32, 1x8@37, 2x5-6@48dips 4@10crunch 4x15-20 seksit ups 3x15-20 Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted December 9, 2013 Author Report Share Posted December 9, 2013 (edited) Tilbage efter sydomtræning fredagsquat bænk Edited December 9, 2013 by upcommingchamp Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted December 9, 2013 Author Report Share Posted December 9, 2013 (edited) træning mandagsquat uden bælte2x5@bar2x5@702x3@1002x3@1201x1@1401x1@160bænk small fat2x8@705x5@901x5@100flad dumbel press 1x8@32, 1x8@40, 1x8@45dips 4x10, 1x10 pluds 15kgpuch down 3x20crunch 3x10planken 3x45 sekfransk press dumbel 3x10 Edited December 9, 2013 by upcommingchamp Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted December 13, 2013 Author Report Share Posted December 13, 2013 Træning onsdagsquat uden bælte2x8@bar2x5@702x5@1101x3@1401x1@1601x1@1703x3@130dødløft2x5@602x5@902x3@1102x3@1404x3@150rowning 4x15ben spark 4x10leg curl 4x10sit ups 4x15-20 Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted December 13, 2013 Author Report Share Posted December 13, 2013 Træning Fredagsquat uden bælte2x8@bar2x8@602x3@1001x1@1303x5@100bænk press1x8@501x5@802x3@1051x2@120small bænk2x5@802x3@100mili press 3x10@40dips 4x10push down 4x15-20fransk press dumbel 3x10leg raise 3x10 Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted January 7, 2014 Author Report Share Posted January 7, 2014 Træning Mandagsquat u/bælte2x5@bar2x5@602x3@1001x3@1401x5@1554x5@130bænk m/stop1x8@bar2x10@603x3@1003x3@1053x3@1103x3@1153x15-20 leg raise3x10-20 biceps curl3x10-15 franks press3x10-15 one arm curl db3x8-15 dips + 35 kg3x12-15 puch down 3x15 sit ups Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted January 8, 2014 Author Report Share Posted January 8, 2014 Træning Onsdagfront squat u/bælte pause i bund2x6@bar2x5@605x3@80dødløft u/bælte2x5@602x3@1002x3@1402x3@1601x3@1801x2@2003x5@1404x10 bendover row3x10 side lat 3x10 stem+ 4 mave øvelser Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted January 10, 2014 Author Report Share Posted January 10, 2014 Træning Fredagsquat u/bælte pause i bunden2x5@bar3x5@602x3@1001x3@1401x3@1603x3@130bænk med pause i bunden2x8@bar2x6@602x5@903x5@1103x5@901x10@904x15 push down rob4x12 side lat3x10 one leg curl3x10 leg curl3x20 leg raise3x15 push down3x10 omvendt curl Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted January 14, 2014 Author Report Share Posted January 14, 2014 Træning Mandagsquat u/bælte pause i bunden2x8@bar2x5@602x5@1003x5@120bænk m/stop2x8@bar2x8@604x8@803x15 flad bd3x15-20 dips3x15 push down3x15 push down rob3x12 one leg curl3x12 leg curl3x8 mave Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted January 15, 2014 Author Report Share Posted January 15, 2014 Træning onsdagSquat u/bælte2x8@bar2x5@602x3@1002x3@1301x3@1601x3@175 pr3x3@140Dødløft u/bælte2x5@602x5@1002x3@1301x3@1601x3@1801x3@2002x3@1603x8@1004x12 leg curl3x12 omvendt curl4x12 hiv til bryst Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted January 17, 2014 Author Report Share Posted January 17, 2014 Træning fredagFront squat u/bælte1x6@502x4@704x3@100Bænk m/pause1x8@bar2x8@506x6@803x10 dips3x12 push Down rob3x15 push Down 3x15 front lat3x10 side lat3x10 one leg curl3x10 Crouch 3x10 Crouch anden maskine Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted January 19, 2014 Author Report Share Posted January 19, 2014 Træning Søndagstifleg deadlift2x8@602x8@905x8@1203x15-20 rowing3x15-20 side lat3x12 one arm curl3x10-12 curl over bænk3x15 crunch3x20 sit up Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted January 20, 2014 Author Report Share Posted January 20, 2014 Træning mandagSquat u/bælte2x8@bar2x5@602x3@1002x3@1401x8@157,5 Squat pause i bunden5x3@120Bænk1x8@bar2x6@601x3@901x3@1102x3@125Bænk klods 31x3@1302x2@1301x3@1303x15 dips fat bar3x15 push down3x15 front lat3x6 glute ham raise3x20 sit up Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted January 22, 2014 Author Report Share Posted January 22, 2014 Træning Onsdagsquat med pause i bunden u/bælte2x6@402x5@905x3@130dødløft2x6@602x3@1001x5@1304x3@1303x20 bendover row3x20 leg raises3x15-20 siddende stem3x12 leg curl3x15 one leg curl3x20 sit ups3x15 ben spark Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted January 24, 2014 Author Report Share Posted January 24, 2014 Træning Fredagsquat u bælte1x8@bar2x6@602x3@1001x3@1301x3@1501x3@1601x3@177,5 pr1x3@135bænkpress1x10@bar2x6@501x3@701x3@901x3@1101x3@1203x10 skrå bænk3x10 dips3x15 lat raise front3x12 lat raise side Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted January 28, 2014 Author Report Share Posted January 28, 2014 Træning MandagSquat uden bælte2x8@bar2x5@602x3@1005x3@140bænk1x8@bar2x6@602x3@1001x3@1101x1@1205x1@1303x15 push down3x5 pull ups Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted February 1, 2014 Author Report Share Posted February 1, 2014 Træning fredagSquat u bælte 2 sek pause i bunden1x6@bar2x5@602x3@1001x3@1301x1@1501x1@170Bænk2x8@bar2x6@605x3@904x10-12 skrå bænk3x12 dips4x15 leg raise3x12 sit ups Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted February 3, 2014 Author Report Share Posted February 3, 2014 træning søndagdødløft 2x6@602x3@1002x3@1303x3@1502x3@1304x12 hiv til bryst4x12 bend over row rumble 4x15 curl over bænk ez stang3x15 hammer curl3x15-20 sit ups Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted March 3, 2014 Author Report Share Posted March 3, 2014 Træning mandag speed squat og max bænkSquat set/reps2x5 bar2x4 602x3 1004x3 1401x3 1501x3 1601x3 170Bænk set/reps2x8 bar2x6 602x3 1001x2 1201x1 1301x1 1403x12 leg curl3x10 front lats raises Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted March 5, 2014 Author Report Share Posted March 5, 2014 Træning OnsdagFront squatopv3x3@80 pause i bunden1x3@1001x3@1201x3@1301x5@80stifleg deadliftopv2x3@1201x3@1401x3@1601x3@1801x3@2004x10-12 hiv til bryst 2x15-20 side lat3x12 bagside skulder3x15-20 lower back extension Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted March 7, 2014 Author Report Share Posted March 7, 2014 Træning Fredagsquat med 2 sek pause i bundenopv1x3@1301x3@1601x1@1801x1@192,5 pr1x1@200 pr1x6@150bænkpress med pause på brystetopv1x3@802x3@1102x3@1152x3@1201x3@125 pr3x12 push down rob3x12 push down3x10 curl ez stang3x15 triceps extentions Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted March 10, 2014 Author Report Share Posted March 10, 2014 Træning Lørdaglidt stærkmandLog press3x3@55 kg2x3@60 kg2x2@65 kg2x2@70 kg2x2@75 kgFarmers walk3x50 meter med 60 kg i hver hånd Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted March 11, 2014 Author Report Share Posted March 11, 2014 Træning Mandagsquat opv5x3@130bænkopv5x5@903x20 sit ups3x20 tricps extentions3x10-15 Curl ez stang Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted March 13, 2014 Author Report Share Posted March 13, 2014 Træning Onsdagdødløftopv1x3@1305x5@1603x15 side lat3x15-20 sit ups3x12-20 hiv til bryst3x20 bag side skulder Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted March 14, 2014 Author Report Share Posted March 14, 2014 Træning fredagSquatOpv1x3@1401x3@1601x3@1801x3@195 pr1x10@150BænkOpv6x3@1102x6 skrå bænk3x15 triceps extentions3x15 triceps extentions rob3x20 dips siddende6x20 leg raises3x15 sit ups3x10 crunch Quote Link to comment Share on other sites More sharing options...
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