J.B Posted November 6, 2007 Author Report Share Posted November 6, 2007 bænkpres:2 x 10 @ 100kg1 x 8-9 @ 100kgOverhead squat:1 x 6 @ 30kg1 x 3 @ 42,5kg2 x 6 @ 40kgWide Grip pulldowns:3 x 10 @ 72,5kgLaterals:3 x 10 @ 13,4kgdb curls:3 x 10 @ 20kgtriceps extensions:2 x 10 @ 37,5kg1 x 8 @ 37,5kgdeadbug:3 x 10tid: 1:23:50vægt igår 94,2kg, stadig stilstand. Skifter sødmælks yoghurt ud med letmælk og dropper juice om morgenen. Så kommer jeg ned på omkring 2800kcal Quote Link to comment Share on other sites More sharing options...
salt Posted November 6, 2007 Report Share Posted November 6, 2007 vægt igår 94,2kg, stadig stilstand. Skifter sødmælks yoghurt ud med letmælk og dropper juice om morgenen. Så kommer jeg ned på omkring 2800kcalHvad med noget mere cardio istedet? Quote Link to comment Share on other sites More sharing options...
J.B Posted November 6, 2007 Author Report Share Posted November 6, 2007 Hvad med noget mere cardio istedet?Hehe ja det burde jeg faktisk. Pt laver jeg jo intet. Jeg må tage mig selv i nakken og lave noget efter jeg har styrketrænet. Har for travlt med skolen til at kunne bruge mere end 3 dage om ugen på træning. Quote Link to comment Share on other sites More sharing options...
Comedian Posted November 6, 2007 Report Share Posted November 6, 2007 Rygtet siger, at der faktisk er en del cardio i hans program, men at han vidst ikke husker at følge det... Quote Link to comment Share on other sites More sharing options...
J.B Posted November 7, 2007 Author Report Share Posted November 7, 2007 Rygtet siger, at der faktisk er en del cardio i hans program, men at han vidst ikke husker at følge det...ja der er cardio 7 gangen om ugen, men det er jo fuldstændig sindsygt Quote Link to comment Share on other sites More sharing options...
Comedian Posted November 7, 2007 Report Share Posted November 7, 2007 ja der er cardio 7 gangen om ugen, men det er jo fuldstændig sindsygt Nej, det er dig! Quote Link to comment Share on other sites More sharing options...
J.B Posted November 8, 2007 Author Report Share Posted November 8, 2007 Incline DB press:2 x 10 @ 38,8kg1 x 9 @ 38,8kgBenpres(maskine):3 x 10 @ 330Pullups:3 x 9 @ bwSiddende DB skulderpres:2 x 10 @ 26kg1 x 10 @ 28kgBB Curls:2 x 10 @ 40kg1 x 8 @ 40kgDips:3 x 10 @ 20kgincline mave i næst øverste hul:3 x 12Roning: 5 mincykling: 7 minTid: 1:35:12vægten sagde i morges 94,1kg. Det sammen som sidste uge Quote Link to comment Share on other sites More sharing options...
J.B Posted November 10, 2007 Author Report Share Posted November 10, 2007 Smal bænk:3 x 10 @ 77,5kgskulderen klagede lidt. Skal nok varme lidt op først.Front squat:3 x 10 @ 67,5kgDB rows:3 x 10 @ 43,9kgsidste sæt med strapsMilitary:3 x 10 @ 45kgPreacher curls:3 x 10 @ 30kgPushdowns:2 x 10 @ 40kg1 x 9 @ 40kgBack raises:3 x 10 @ bwRoning: 10 mincykling: 10 mintid: 1:52:56 Quote Link to comment Share on other sites More sharing options...
J.B Posted November 12, 2007 Author Report Share Posted November 12, 2007 bænkpres:3 x 10 @ 100kg holdt lidt længere pauser.leg curls:3 x 10 @ 50kg Har skiftet overhead squat ud med leg curls, så jeg bare har lidt til baglåret.Wide Grip pulldowns:2 x 10 @ 75kg1 x 8 @75kgLaterals:3 x 10 @ 14kgdb curls:1 x 8 @ 20,7kg Tror de vejer mere 2 x 10 @ 20kgtriceps extensions:3 x 9 @ 37,5kgincline mave i øverste hul:12, 10 ,10tid: 1:13:58 Quote Link to comment Share on other sites More sharing options...
J.B Posted November 15, 2007 Author Report Share Posted November 15, 2007 (edited) Træning igårIncline DB press:3 x 10 @ 38,8kgBenpres(maskine):3 x 10 @ 330Pullups:2 x 9 @ bwHavde hovedpine da jeg tog afsted, men håbede den ville forsvinde når jeg begyndte at træne. Det gjorde den ikke så jeg tog hjem og gik i seng i. Edited November 15, 2007 by J.B Quote Link to comment Share on other sites More sharing options...
J.B Posted November 17, 2007 Author Report Share Posted November 17, 2007 Opvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistCrossover Overhead Reverse LungeGlute bridgeRectus Femoris StretchPiriformis StretchSmal bænk:3 x 10 @ 80kgNår jeg er opmærksom på at holde albuen ind til kroppen mærkes der ikke noget i skulderenPull-throughs:3 x 8 @ 40kgPronated, Medium Grip Seated Row2 x 10 @ 45kg1 x 10 @ 50kgFokus på teknik.Military:3 x 10 @ 47,5kgPreacher curls:1 x 10 @ 32,5kg1 x 8 @ 32,5kg1 x 5 @ 32,5kgPushdowns:3 x 10 @ 40kgtid: 1:23:58Jeg vejde i morges 91,7kg Quote Link to comment Share on other sites More sharing options...
J.B Posted November 17, 2007 Author Report Share Posted November 17, 2007 (edited) ... Edited November 20, 2007 by J.B Quote Link to comment Share on other sites More sharing options...
J.B Posted November 20, 2007 Author Report Share Posted November 20, 2007 Opvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistGlute bridgeRectus Femoris StretchPiriformis Stretchbænkpres:1 @ 120kg1 @ 130kg tung1 x 10 @ 100kg1 x 9 @ 100kg1 x 7 @ 100kgTroels skulle maxe så han lokkede mig til også at prøve. Det viste sig dog at min styrke er blevet væk. Cut og 3x10 i 4 uger gør en slap.GM:1 x 10 @ 20kg2 x 10 @ 25kgWide Grip pulldowns:2 x 10 @ 72,5kg1 x 8 @ 72,5kgRear delt machine:1 x 8 @ 352 x 8 @ 30db curls:3 x 10 @ 20kgPushdowns:1 x 10 @ 40kg1 x 8 @ 42,5kg1 x 7 @ 42,5kgincline mave i øverste hul:12, 6, 9tid: 1:38:43 Quote Link to comment Share on other sites More sharing options...
J.B Posted November 22, 2007 Author Report Share Posted November 22, 2007 Opvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistGlute bridgeRectus Femoris StretchPiriformis StretchIncline DB press:3 x 10 @ 38,8kgPull-throughs:1 x 10-15 @ 30kg1 x 10-15 @ 35kg1 x 10-15 @ 40kgPullups:2 x 10 @ bw1 x 9 @ bwSiddende DB skulderpres:1 x 10 @ 28kg2 x 10 @ 26,8kgBB Curls:2 x 10 @ 40kg1 x 9 @ 40kgDips:3 x 10 @ 20kgincline mave i næst øverste hul:12,10,12Tid: 1:47:41 Der blev snakket med troels om livets store spørgsmålVægt sagde i morges 91,1 men eftersom jeg havde tyndskid hele dagen i går er den reelle vægt højere. Så målte jeg lige lidt på hudfolderne:Bryst 16mm (-3mm)Mave 30mm (-4mm)Lår 21mm (-1mm)Vægt sat til 91,6kgFedtprocent: 18,7% (-2,1%)Ffm 74,6kg (-1,2kg) Quote Link to comment Share on other sites More sharing options...
J.B Posted November 24, 2007 Author Report Share Posted November 24, 2007 Opvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistGlute bridgeRectus Femoris StretchPiriformis StretchSmal bænk:1 x 10 @ 80kg2 x 10 @ 82,5kgFront squat:3 x 10 @ 60kgPronated, Medium Grip Seated Row3 x 10 @ 50kgFokus på teknik.Military:3 x 10 @ 47,5kgPreacher curls:1 x 8 @ 32,5kg1 x 6 @ 32,5kg1 x 5 @ 32,5kgPushdowns:1 x 10 @ 42,5kg1 x 8 @ 42,5kg1 x 7 @ 42,5kgDeadbug:2 x 10tid: 1:28:38 Quote Link to comment Share on other sites More sharing options...
J.B Posted November 28, 2007 Author Report Share Posted November 28, 2007 Opvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistGlute bridgeRectus Femoris StretchPiriformis StretchCrossover Overhead Reverse Lungebænkpres:3 x 10 @ 100kgGM:1 x 10 @ 20kg2 x 10 @ 25kgWide Grip pulldowns:3 x 10 @ 70kgRear delt machine:3 x 8 @ 30db curls:3 x 10 @ 20kgtriceps extensions:3 x 10 @3 5kg+ lidt mavetid: 1:09:33 Quote Link to comment Share on other sites More sharing options...
J.B Posted November 30, 2007 Author Report Share Posted November 30, 2007 Opvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistGlute bridgeRectus Femoris StretchPiriformis StretchIncline DB press:2 x 10 @ 38,8kg1 x 6 @ 42kgPull-throughs:1 x 10 @ 40kg2 x 10 @ 50kgPullups:2 x 9 @ bw1 x 6 @ bwSiddende DB skulderpres:1 x 10 @ 28kg1 x 8 @ 28kg1 x 7 @ 28kgBB Curls strict:2 x 10 @ 35kg1 x 6 @ 35kgDips:1 x 10 @ 20kg1 x 10 @ 25kg1 x 7 @ 25kgincline mave:12,12,10Tid: 1:16:43 Quote Link to comment Share on other sites More sharing options...
J.B Posted December 2, 2007 Author Report Share Posted December 2, 2007 Opvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistGlute bridgeRectus Femoris StretchPiriformis StretchCrossover Overhead Reverse LungeSmal bænk:3 x 10 @ 85kgFront squat:3 x 10 @ 62,5kgPronated, Medium Grip Seated Row3 x 10 @ 55kgFokus på teknik.Military:1 x 6 @ 60kg2 x 8 @ 50kgPreacher curls:1 x 10 @ 30kg1 x 9 @ 30kg1 x 7 @ 30kgPushdowns:2 x 10 @ 42,5kg1 x 9 @ 42,5kgincline mave:8swiss ball mave:2 x 10tid: 1:35:03 Quote Link to comment Share on other sites More sharing options...
J.B Posted December 5, 2007 Author Report Share Posted December 5, 2007 Opvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistGlute bridgeRectus Femoris StretchPiriformis StretchCrossover Overhead Reverse Lungebænkpres:2 x 8 @ 102,5kg1 x 7 @ 102,5kgHavde ondt i ryggen fra i mandags så lavede ikke GMWide Grip pulldowns:3 x 10 @ 70kgRear delt machine:3 x 8 @ 35db curls:3 x 10 @ 20kgtriceps extensions:2 x 10 @ 42,5kg1 x 8 @ 42,5kgSwissball:12,15,12tid: 1:16:48Vægten i morges var 90,6kg Quote Link to comment Share on other sites More sharing options...
J.B Posted December 7, 2007 Author Report Share Posted December 7, 2007 Opvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistGlute bridgeRectus Femoris StretchPiriformis StretchCrossover Overhead Reverse LungeIncline DB press:2 x 10 @ 38,8kg1 x 7 @ 42kgDB lunges:1 x 10 @ 12kg2 x 10 @ 13,4kgPullups:1 x 9 @ bw2 x 8 @ bwSiddende DB skulderpres:2 x 10 @ 28kg1 x 6 @ 28kgBB Curls strict:3 x 10 @ 35kgDips:2 x 10 @ 25kg1 x 9 @ 25kgDeadbug:2 x 10Swissball:15,15Tid: 1:44:42 Quote Link to comment Share on other sites More sharing options...
J.B Posted December 11, 2007 Author Report Share Posted December 11, 2007 træning igår:Opvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistGlute bridgeRectus Femoris StretchPiriformis Stretch'bænk: Skulle have kørt smal bænk men tog fejl af dagene2 x 9 @ 102,5kg1 x 6 @ 102,5kgPronated, Medium Grip Seated Row3 x 10 @ 60kgFokus på teknik.DB lunges:3 x 8 @ 13,4kgkb press:1 x 6 @ 32+32kg2 x 10 @ 24 +24kgPreacher curls:1 x 10 @ 30kg2 x 8 @ 30kgPushdowns:1 x 10 @ 42,5kg1 x 9 @ 42,5kg1 x 8 @ 42,5kgDeadbug:2 x 10tid: 1:27:37Jeg ved ikk hvad der sker med min vægt for tiden. Taber mig alt for hurtigt. Må lige spise lidt mere. Vejede i morges 89,1 kg Quote Link to comment Share on other sites More sharing options...
J.B Posted December 12, 2007 Author Report Share Posted December 12, 2007 Opvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistGlute bridgeRectus Femoris StretchPiriformis StretchCrossover Overhead Reverse LungeSmal bænkpres:2 x 10 @ 87,5kg1 x 8 @ 87,5kgLeg curl:1 x 10 @ 60kg1 x 10 @ 70kg1 x 8 @ 70kgPullups:3 x 7 @ 5kgRear delt machine:1 x 8 @ 351 x 9 @ 351 x 10 @ 35db curls:3 x 10 @ 20kgtriceps kickbacks: first time ever3 x 10 @ 12,5kgSwissball:15,11,12tid: 1:14:50Vægten i morges var 89,6kg Quote Link to comment Share on other sites More sharing options...
J.B Posted December 12, 2007 Author Report Share Posted December 12, 2007 Update på fedtprocent:Bryst 14 mm (-5mm)Mave 26 mm (-8m) Lår 19 mm (-2mm)Vægt: 89,6kg (-4,7kg)Fedtprocent: 16,8 % (-4%) Ffm 74,5kg (-0,9kg) bom bom... Udemærket :xmas: Quote Link to comment Share on other sites More sharing options...
J.B Posted December 14, 2007 Author Report Share Posted December 14, 2007 Opvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistGlute bridgeRectus Femoris StretchPiriformis StretchCrossover Overhead Reverse LungeIncline DB press:2 x 10 @ 38,8kg1 x 8 @ 42kgDB lunges:3 x 10 @ 14kgPullDowns3 x 10 @ 70kgSiddende DB skulderpres:Havde ondt i skulderne så sprang den overBB Curls strict:3 x 8 @ 40kgDips:stadig ondtSwissball:3 x 15Tid: 1:25:25Vægten i morges: 89,5kg Quote Link to comment Share on other sites More sharing options...
J.B Posted December 17, 2007 Author Report Share Posted December 17, 2007 Opvarming fra m^2:Knee hugsPull back butt kicksWarrior Lunge with TwistGlute bridgeRectus Femoris StretchPiriformis StretchDB lunges:2 x 8 @ 16kg1 x 8 @ 18kgSingle Arm Low Pulley Cable Row:1 x 8 @ 502 x 10 @ 50Facepulls:1 x 10 @ 351 x 10 @ 401 x 10 @ 50DB curls:1 x 10 @ 20kg2 x 8 @ 22kgSwissball3 x 15 @ 2kgtid: 1:27:33Har haft ondt i skulderen siden sidste gang, så tog det stille og roligt i dag.Vægten i morges var 89,4kg Quote Link to comment Share on other sites More sharing options...
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