KimP Posted March 2, 2009 Author Report Share Posted March 2, 2009 (edited) German Volumen Training AdvancedLegsBW: 83 kg. efter træningSquat1x20 @ 201x8 @ 501x5 @ 8010x5 @ 105Leg Curl1x8 205x5 @ 355x5 @ 37,5DB Lunges3x8 på hvert ben af 16 i hver håndWidegrip Romanian Deadlift1x10 @ 201x8 @ 601x8 @ 701x8 @ 80Av for en ben brænder selvom jeg tog det roligt i Lunges og Dødløften Edited March 2, 2009 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted March 4, 2009 Author Report Share Posted March 4, 2009 (edited) German Volumen Training AdvancedArmsClose Grip Benchpress1x20 @ 201x8 @ 5010x5 @ 80DB Incline Curl1x5 @ 1210x5 @ 16Supersættet medDragon Flags4x8French Press1x10 @ 203x8 @ 30Supersættet medReverse EZ-curl1x8 @ 151x8 @ 17,52x8 @ 22,5TG Upper Back2x10 @ 50TG Row2x10 @ 45 Edited March 4, 2009 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted March 8, 2009 Author Report Share Posted March 8, 2009 (edited) German Volumen Training AdvancedLidt forsinketChest & BackBW: 83 kg. morgenvægtBarbell Press1x20 @ 201x8 @ 501x5 @ 8010x5 @ 90Pullups11x5Seated Calf Raise6x10 @ 80DB Press1x8 @ 204x8 @ 30Supersættet medDB Elbow Row4x8 @ 18Crosstrainer 15 min interval program.German Volumen Training AdvancedLegsSumo Deadlift1x8 @ 601x5 @ 901x5 @ 1209x5 @ 110Front squat1x8 @ 603x8 @ 70Hyperextension3x10Træning i hulen så kunne ikke helt lave programmet Edited March 8, 2009 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted March 9, 2009 Author Report Share Posted March 9, 2009 (edited) German Volumen Training AdvancedArmsMorgenvægt: 83,2 kg.Close Grip Chainpress1x20 @ 201x8 @ 501x5 @ 809x5 @ 95Zotmann Curl1x5 @ 910x5 @ 12Triceps Pushdown1x8 @ 303x8 @ 35Supersættet medRope Curl1x8 @ 403x8 @ 50Seated Calf Raise2x10 @ 403x10 @ 50Supersættet medTG Lower Back3x8 @ 80 Edited March 9, 2009 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted March 11, 2009 Author Report Share Posted March 11, 2009 German Volumen Training AdvancedChest & BackIncline Barbell Press1x8 @ 501x5 @ 709x4 @ 75Chinups1x1010x4 @ 15Supersættet medSeated Calf Raise10x10 @ 85Dips1x103x8 @ 15Supersættet medCable Row1x8 @ 601x8 @ 803x8 @ 70 Quote Link to comment Share on other sites More sharing options...
KimP Posted March 12, 2009 Author Report Share Posted March 12, 2009 (edited) German Volumen Training AdvancedLegsSquat1x10 @ 201x5 @ 601x5 @ 909x4 @ 112,51x10 @ 60Leg Curl1x8 27,510x4 @ 40DB Lunges3x8 på hvert ben af 22 i hver håndWidegrip Romanian Deadlift1x10 @ 201x8 @ 603x8 @ 85+ lidt maveGod omgang Edited March 12, 2009 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted March 15, 2009 Author Report Share Posted March 15, 2009 German Volumen Training AdvancedArmsClose Grip Benchpress1x20 @ 201x8 @ 5010x4 @ 85Supersættet medDB Incline Curl1x5 @ 1410x4 @ 18French Press4x8 @ 35Supersættet medReverse EZ-curl4x8 @ 25TG Stomach1x15 @ 501x15 @ 601x15 @ 70 Quote Link to comment Share on other sites More sharing options...
KimP Posted March 15, 2009 Author Report Share Posted March 15, 2009 Så skulle den årlige test af konditionen ske idag.Vægt 83-84 kg.Coopers test1½ omgang opvarmning6½ omgange præcistDvs. 2600 meter400 meter fra målet heheNår jeg tænker over det er det et fint resultat da jeg har været plaget af slim i halsen den sidste 1½ måneds tid og ikke heltfået det formudbytte af diæten som jeg ville.Tror jeg prøver igen efter sommerferien. Quote Link to comment Share on other sites More sharing options...
KimP Posted March 21, 2009 Author Report Share Posted March 21, 2009 Havde feber i starten af ugen så ikke meget træning denne uge.Nød lige vejret på terrassen idag med noget Tabata Kettlebell sjov!20 sek. swings h. hånd10 sek. pause20 sek. swings v. hånd10 sek. pause20 sek. pushpress h. hånd10 sek. pause20 sek. pushpress v. hånd10 sek. pause20 sek. rev. lunges10 sek. pause20 sek. rev. lunges.10 sek. pause20 sek. swings h. hånd10 sek. pause20 sek. swings v. hånd10 sek. pause20 sek. pushpress h. hånd10 sek. pause20 sek. pushpress v. hånd10 sek. pause20 sek. rev. lunges10 sek. pause20 sek. rev. lunges.10 sek. pause20 sek. swings h. hånd10 sek. pause20 sek. swings v. hånd10 sek. pause20 sek. pushpress h. hånd10 sek. pause20 sek. pushpress v. hånd10 sek. pause20 sek. rev. lunges10 sek. pause20 sek. rev. lunges.AaaaarhBryst og ryg i morgen Quote Link to comment Share on other sites More sharing options...
KimP Posted March 22, 2009 Author Report Share Posted March 22, 2009 (edited) German Volumen Training AdvancedChest & BackIncline Barbell Press1x12 @ 201x8 @ 501x5 @ 7010x3 @ 80Chinups1x1210x3 @ 25Supersættet medSeated Calf Raise5x15 @ 655x15 @ 80Dips1x104x8 @ 20Supersættet medCable Row1x8 @ 601x8 @ 802x8 @ 70TG Lower Back3x12 @ 70Supersættet medTG Chest3x8 @ 40 Edited March 22, 2009 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted March 23, 2009 Author Report Share Posted March 23, 2009 (edited) German Volumen Training AdvancedLegsBack Squat:1x10 @ 601x3 @ 1001x3 @ 11010x3 @ 120Leg Curls:1x8 @ 3010x3 @ 42,5Romanian Deadlift1x8 @ 603x8 @ 90DB Lunges:1x8 @ 183x8 (på hver ben) @ 22 De to sidste blev lavet som Single Leg Split SquatDe var noget hårdere+ lidt hyperextension Edited March 23, 2009 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted March 25, 2009 Author Report Share Posted March 25, 2009 German Volumen Training AdvancedArmsClose Grip Benchpress1x8 @ 601x5 @ 8010x3 @ 90DB Incline Curl1x5 @ 161x5 @ 1810x3 @ 20French Press4x8 @ 37,5Supersættet medReverse EZ-curl4x8 @ 30Dragon Flags3x8Ab Roller skråtliggende3x12 på hver side Quote Link to comment Share on other sites More sharing options...
KimP Posted March 26, 2009 Author Report Share Posted March 26, 2009 German Volumen Training AdvancedChest & BackBW: 83,5 kg. morgenvægtBarbell Press1x15 @ 401x8 @ 701x5 @ 909x3 @ 100Pullups1x88x3 @ 101x6 @ 10Supersættet medSeated Calf Raise8x10 @ 90DB Press1x12 @ 241x8 @ 303x8 @ 34Supersættet medDB Elbow Row1x8 @ 183x8 @ 22TG Lower Back3x15 @ 70Supersættet medTG Chest Press3x15 @ 50 Quote Link to comment Share on other sites More sharing options...
KimP Posted March 28, 2009 Author Report Share Posted March 28, 2009 LøbMorgenvægt: 84 kg.8,8 km.55 min9,6 km/t.Blev noget overrasket over at se at jeg havde løbet så langt da jeg satte ruten ind i opmåleren, det er vist en PR Quote Link to comment Share on other sites More sharing options...
KimP Posted March 29, 2009 Author Report Share Posted March 29, 2009 German Volumen Training AdvancedLegsSumo Deadlift:1x10 @ 501x10 @ 801x5 @ 11010x3 @ 130TG Leg Press:1x10 @ 8010x5 @ 150Sissy Squat:1x153x8 @ 36Supersættet medDB Laterial Raise1x8 @ 82x8 @ 10Hyperextension:3x8 @ 101x15+ lidt mave Quote Link to comment Share on other sites More sharing options...
KimP Posted March 31, 2009 Author Report Share Posted March 31, 2009 German Volumen Training AdvancedArmsVægt efter træning: 85 kg.Close Grip Chainpress1x10 @ 501x4 @ 801x3 @ 10010x3 @ 105Zotmann Curl1x5 @ 1210x3 @ 15Triceps Pushdown1x8 @ 254x8 @ 35Supersættet medRope Curl1x8 @ 354x8 @ 55Standing Calf Raise4x15 @ 100Ok Træning Quote Link to comment Share on other sites More sharing options...
KimP Posted April 4, 2009 Author Report Share Posted April 4, 2009 (edited) German Volumen Training AdvancedLegsBB Incline Bencpress1x20 @ 201x8 @ 5010x5 @ 75Supersættet medChinups1x1010x5 @ 15Cable row4x8 @ 75Supersættet medDips1x154x8 @ 20TG Upper Back3x12 @ 60Supersættet medTG Pec Deck3x12 @ 60Dragon Flags 3x10Rigtig god træningGerman Volumen Training AdvancedLegsSquat1x20 @ 201x10 @ 601x5 @ 904x5 @ 110Var øm i ryggen så holdte her for ikke at provokere min lændBB Lunges3x8 @ 40Hyperextension3x20 Edited April 4, 2009 by KimP Quote Link to comment Share on other sites More sharing options...
KimP Posted April 11, 2009 Author Report Share Posted April 11, 2009 German Volumen Training AdvancedArmsI HulenClose Grip Benchpress1x8 @ 601x5 @ 8010x5 @ 85Chinups (Ingen håndvægte da de var udlånt)10x3 @ 20French Press4x8 @ 37,5Reverse EZ-curl4x8 @ 30 Quote Link to comment Share on other sites More sharing options...
KimP Posted April 12, 2009 Author Report Share Posted April 12, 2009 German Volumen Training AdvancedChest & BackBarbell Press1x10 @ 501x5 @ 8010x5 @ 95Pullups1x1010x5 @ 5Supersættet medCable Crunch5x10 @ 40DB Press1x8 @ 241x8 @ 321x8 @ 382x8 @ 36Supersættet medDB Elbow Row1x8 @ 203x8 @ 24TG Lower Back3x12 @ 75Supersættet medTG Chest Press3x12 @ 65 Quote Link to comment Share on other sites More sharing options...
KimP Posted April 13, 2009 Author Report Share Posted April 13, 2009 German Volumen Training AdvancedLegsSumo Deadlift:1x10 @ 601x5 @ 1001x5 @ 1309x5 @ 120TG Leg Press:1x10 @ 9010x5 @ 160Hack Squat (Skulle lige prøve den her)1x15 @ 301x8 @ 703x8 @ 110Hyperextension:3x15Seated Calf Raise3x25 @ 60 Quote Link to comment Share on other sites More sharing options...
KimP Posted April 14, 2009 Author Report Share Posted April 14, 2009 German Volumen Training AdvancedChest & BackIncline Barbell Press1x8 @ 601x5 @ 709x4 @ 80Chinups1x101x5 @ 158x4 @ 251x10 @ 15Supersættet medSeated Calf Raise8x10 @ 90Dips1x151x8 @ 153x8 @ 25Supersættet medCable Row1x8 @ 603x8 @ 80TG High Row3x12 @ 65Supersættet medTG Pec Deck3x12 @ 65Rigtig god træning Quote Link to comment Share on other sites More sharing options...
KimP Posted April 15, 2009 Author Report Share Posted April 15, 2009 German Volumen Training AdvancedLegsMorgenvægt: 84,5 kg.Squat1x10 @ 601x8 @ 803x4 @ 1153x8 @ 100Leg Curl1x8 301x8 @ 352x4 @ 453x4 @ 42,5DB Lunges1x8 på hvert ben af 18 i hver hånd1x8 på hvert ben af 24 i hver hånd2x8 på hvert ben af 26 i hver håndWidegrip Romanian Deadlift1x8 @ 601x8 @ 803x8 @ 100Meget hurtig omgang, holdte lidt igen i squat pågrund af ryggen. og skal løbe i morgen så ville ikke brænder helt af hehe Quote Link to comment Share on other sites More sharing options...
KimP Posted April 18, 2009 Author Report Share Posted April 18, 2009 German Volumen Training AdvancedArmsClose Grip Benchpress1x8 @ 601x8 @ 8010x4 @ 90DB Incline Curl1x5 @ 1810x4 @ 20French Press4x8 @ 40Supersættet med:Reverse EZ-curl4x8 @ 35TG Low Row3x12 @ 80TG Chest Press3x12 @ 70+ lidt triceps pushdown og rope curls Quote Link to comment Share on other sites More sharing options...
KimP Posted April 28, 2009 Author Report Share Posted April 28, 2009 Har dekonditioneret i 10 dage, så det eneste motion jeg har lavet de sidste 10 dage er 7 km. på 45 min.I dag startede jeg på bliv stærkere i bænkpres på 7 uger.Bryst, Skulder & TricepsBenchpress1x25 @ 201x12 @ 601x6 @ 852x5 @ 902x4 @ 90DB Benchpress1x12 @ 263x8 @ 30Dips1x123x8 @ 15Hanging Legraises3x8Supersættet medLaterial Raise1x8 @ 83x8 @ 10TG High Row1x12 @ 403x12 @ 45Supersættet medTG Pec Deck1x12 @ 503x12 @ 55Dejligt at komme igang igen, i morgen er det ben og ryg Quote Link to comment Share on other sites More sharing options...
KimP Posted April 29, 2009 Author Report Share Posted April 29, 2009 Ben, Ryg & BicepsSumo Deadlift1x10 @ 601x8 @ 1001x6 @ 1103x6 @ 120Bend Over Row1x15 @ 603x8 @ 8045 Degree Legpress1x15 @ 1153x12 @ 195Chinups1x12 1x8 @ 102x8 @ 15Seated Calf Raise3x15 @ 70Ez-Curl3x8 @ 40Backraises2x15 Quote Link to comment Share on other sites More sharing options...
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