Nygren Posted August 19, 2011 Author Report Share Posted August 19, 2011 19-8-2011 Løbebånd8 x 3 min. x 11,5 kmt30-45 sek. rask gang mellem intervallerne.Samlet 5,5 km på 32 min. Quote Link to comment Share on other sites More sharing options...
Nygren Posted August 20, 2011 Author Report Share Posted August 20, 2011 (edited) 20-8-2011 Ryg, Skuldre og lidt MaveBarbell Rows105 x 5 x 5PullupsBW x 6 x 5Seated Rows60 x 10 x 260 x 14Low Row Machine60 x 10 x 280 x 10Seated Barbell Shoulder Press35 x 8 x 2Samt et par mave øvelser... Edited August 20, 2011 by Nygren Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 4, 2011 Author Report Share Posted September 4, 2011 4-9-2011 Fullbody Cut Week 1/Day 1Crosstrainer10 min opvarmning x Niveau 4Squat80 x 5 x 3Barbell Rows80 x 690 x 6100 x 680 x 12 - Hurtige reps!Benchpress85 x 590 x 592,5 x 480 x 8 x 280 x 10DibsBW x 10 x 2Barbell Curls40 x 642,5 x 645 x 630 x 13Calves Machine120 x 14 x 3Swiss Ball3 sætCrosstrainer12 min x Niveau 4 Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 5, 2011 Author Report Share Posted September 5, 2011 5-9-2011 CardioCrosstrainer20 min x Niveau 4 Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 6, 2011 Author Report Share Posted September 6, 2011 6-9-2011 Fullbody Cut Week 1/Day 2Deadlift100 x 5120 x 5140 x 5150 x 3PullupsBW x 6 x 4Seated Barbell Shoulder Press40 x 6 x 430 x 14Inside Hammer Curls20 x 6 x 2Seated Dumbell Curls14 x 8 x 2Seated CalvesEt par sæt med 14-20 repsTotal Abdominals65 x 8 x 365 x 10 Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 7, 2011 Author Report Share Posted September 7, 2011 7-9-2011 Løbebånd9.08 km - 60 min Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 8, 2011 Author Report Share Posted September 8, 2011 8-9-2011 Fullbody Cut Week 1/Day 3DOMS i læggene efter gårsdagens 9km løb.Squat80 x 590 x 5100 x 3105 x 3Der er godt nok langt til dengang jeg kunne tage 160kg Barbell Rows80 x 5100 x 5 x 5Dumbell Chest Press32 x 836 x 8 x 236 x 10DipsBW x 10 x 3EZ-Curls35 x 6 x 525 x 12Total Abdominal75 x 6 x 355 x 14 Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 11, 2011 Author Report Share Posted September 11, 2011 11-9-2011 Fullbody Cut Week 2/Day 1Squat80 x 5 x 5Barbell Rows80 x 690 x 6100 x 880 x 14Pulldown Machine60 x 1280 x 12Benchpress - Gillespie Week 185 x 590 x 492,5 x 380 x 8 x 280 x 12Incline Chest Machine40 x 10 x 3Barbell Biceps40 x 642,5 x 645 x 632,5 x 14Total Abdominal70 x 6 x 4AB WheelBW x 12 x 2 Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 13, 2011 Author Report Share Posted September 13, 2011 12-9-2011 Udendørs løb5km på 30:29 Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 14, 2011 Author Report Share Posted September 14, 2011 13-9-2011Deadlift100 x 6120 x 5140 x 5 x 3PullupsBW x 6 x 5Seated Shoulder Barbell Press40 x 6 x 630 x 14Incline Biceps Curls16 x 6 x 416 x 5Triceps Pushdowns25 x 6 x 520 x 14Total Abdominals70 x 6 x 560 x 14 Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 14, 2011 Author Report Share Posted September 14, 2011 Løbebånd6km - 40 min. Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 15, 2011 Author Report Share Posted September 15, 2011 15-09-2011 Fullbody Cut Week 2/Day 3Squat90 x 5100 x 5105 x 3Barbell Rows90 x 5 x 2100 x 5105 x 5Dumbbell Chestpress34 x 6 x 534 x 10 36 næste gangDipsBW x 10 x 4Ez-Curls35 x 6 x 530 x 12Total Abdominal75 x 8 x 275 x 12AB WheelBW x 10 x 2Supersættet med:SwissBall side AbsBW x 6 x 2 Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 18, 2011 Author Report Share Posted September 18, 2011 18-09-2011 Fullbody Cut Week 3/Day 1Squat100 x 2 x 6Barbell Rows100 x 6 x 4100 x 10Benchpress - Gillespie Week 287,5 x 590 x 492,5 x 380 x 8 x 280 x 10Incline Benchpress Machine40 x 10 x 3Rope Triceps Pulldowns20 x 8 x 4Barbell Biceps Curls40 x 542,5 x 545 x 540 x 8Concentrated Curls12 x 812 x 12,12Total Abdominals50 x 20 x 2 Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 19, 2011 Author Report Share Posted September 19, 2011 19-9-2011 Løb udendørs5km på 30:03Gns. puls 145 Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 20, 2011 Author Report Share Posted September 20, 2011 18-09-2011 Fullbody Cut Week 3/Day 2Squat100 x 3 x 6Deadlift100 x 5120 x 5140 x 5160 x 5ChinsBW x 6 x 4Seated Shoulder Barbell Press40 x 642,5 x 6 x 432,5 x 14Barbell Biceps40 x 5 x 240 x 8Concentrated Curls12 x 8 x 212 x 10Triceps Pulldowns25 x 8 x 4Total Abdominals60 x 10 x 2 Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 22, 2011 Author Report Share Posted September 22, 2011 21-09-2011 Løbebånd7,5km med 9kmt Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 22, 2011 Author Report Share Posted September 22, 2011 22-09-2011Squat100 x 2 x 6Barbell Rows100 x 5 x 580 x 14Dumbbell Chestpress36 x 6 x 436 x 9Barbell Biceps Curls40 x 8 x 4Incline Dumbbell Curls12 x 612 x 8 x 2Concentrated Curls12 x 8 x 212 x 7Triceps Extensions32 x 6 x 2Triceps Rope Pushdowns20 x 10 x 220 x 11Ab WheelBW x 10 x 2 Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 26, 2011 Author Report Share Posted September 26, 2011 26-09-2011 Fullbody Cut Week 4/Day 1Squat100 x 4 x 6Benchpress95 x 397,5 x 2 x 2102,5 x 185 x 6 x 285 x 10 Barbell Rows80 x 5100 x 5105 x 5110 x 6Barbell Curls40 x 6 x 5Triceps Rope Pushdowns25 x 6 x 425 x 12 Quote Link to comment Share on other sites More sharing options...
Nygren Posted September 28, 2011 Author Report Share Posted September 28, 2011 28-09-2011 Fullbody Cut Week 4/Day 2Squat100 x 2 x 6Deadlift100 x 5120 x 5140 x 5160 x 6PullupsBW x 7 x 3BW x 5Seated Barbell Shoulder Press40 x 645 x 6 x 435 x 14Incline Seated Curls14 x 8 x 3Inside Hammer Curls20 x 6 x 3Triceps Rope Pushdowns25 x 6 x 225 x 8 x 2Abdominal Crunch Machine50 x 8 x 3 Quote Link to comment Share on other sites More sharing options...
Nygren Posted October 1, 2011 Author Report Share Posted October 1, 2011 1-10-2011 Fullbody Cut Week 3/Day 3Squat100 x 5 x 6Barbell Rows100 x 5 x 4Dumbell Chest34 x 8 x 2Incline Chest Machine40 x 8 x 8 (30 sek. pause mellem)Barbell Biceps40 x 5 x 5Concentrated Curls12 x 12 x 2Triceps Rope Pushdowns15 x 8 x 8 (30 sek. pause mellem)Abdominal Machine...kan jeg ikke huske! Quote Link to comment Share on other sites More sharing options...
Nygren Posted October 3, 2011 Author Report Share Posted October 3, 2011 3-10-2011 Fullbody Cut Week 5/Day 1Squat100 x 2 x 6Barbell Rows80 x 5100 x 5110 x 5Benchpress92,5 x 495 x 3100 x 2105 x 187,5 x 687,5 x 11Wide Chest Machine Press60 x 8 x 5 - 30 sek pause mellemBarbell Biceps40 x 545 x 547,5 x 5 x 2Concentrated Curls14 x 10 x 2Triceps Pushdowns30 x 5 x 320 x 12...diverse mave og lidt lateral raises Quote Link to comment Share on other sites More sharing options...
Nygren Posted October 8, 2011 Author Report Share Posted October 8, 2011 5-10-2011 Fullbody Cut Week 5/Day 2Squat100 x 6 x 6Barbell Rows100 x ? x ?Low Row Machine60 x 8 x 4Seated Barbell Shoulder Press45 x 6 x 537,5 x 14Barbell Biceps Curls40 x 545 x 540 x 6 x 4...samt flere øvelser jeg har glemt at notere! Quote Link to comment Share on other sites More sharing options...
Nygren Posted October 8, 2011 Author Report Share Posted October 8, 2011 8-10-2010 PHAT Preview!Har kigget lidt på følgende program: http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.htmlVil lige bruge en uges tid på at finde ud af om det er noget for mig eller jeg bare skal holde mig til fullbody!Barbell Rows80 x 3 x 6PullupsBW x 8 x 3Seated Rows50 x 12 x 3Rows Machine80 x 10,12Close Grip Pulldowns40 x 15 x 2Seated Barbell Shoulder Press40 x 10,10,8Uprights Rows25 x 12 x 2Lateral Raises6 x 12 x 3 Quote Link to comment Share on other sites More sharing options...
Nygren Posted October 9, 2011 Author Report Share Posted October 9, 2011 9-10-2011 PHAT Lower Body Hypertrophy PreviewDyn. Squat80 x 3 x 6Deadlift80 x 8100 x 8110 x 10Leg Press120 x 12 x 2Leg Extensions40 x 15 x 3Leg Curls?? x 15 x 1Std. Calves Machine80 x 15 x 4Seated Calves45 x 20 x 2Abs Machine45 x 10 x 3Abs Medic BallBW x 12 x 2 Quote Link to comment Share on other sites More sharing options...
Nygren Posted October 12, 2011 Author Report Share Posted October 12, 2011 10-10-2011 PHAT Skuldre og Arme Hypertrophy PreviewDyn. Benchpress70 x 3 x 630.Incline DB Press24 x 12 x 3Wide Chest Press Machine60 x 12 x 3Flyers Machine25 x 1530 x 1535 x 15Barbell Curls30 x 1235 x 1240 x 9Inside Hammer Curls16 x 12 x 2Concentrated Curls14 x 8 x 2DipsBW x 12 x 3Triceps Pushdowns20 x 12 x 3Arm Extension Machine? x ? x ? Quote Link to comment Share on other sites More sharing options...
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