Nygren - Frodig ung mand

[Nygren]

19-8-2011 Løbebånd

8 x 3 min. x 11,5 kmt

30-45 sek. rask gang mellem intervallerne.

Samlet 5,5 km på 32 min.

[Nygren]

20-8-2011 Ryg, Skuldre og lidt Mave

Barbell Rows

105 x 5 x 5

Pullups

BW x 6 x 5

Seated Rows

60 x 10 x 2

60 x 14

Low Row Machine

60 x 10 x 2

80 x 10

Seated Barbell Shoulder Press

35 x 8 x 2

Samt et par mave øvelser...

Edited August 20, 2011 by Nygren

[Nygren]

4-9-2011 Fullbody Cut Week 1/Day 1

Crosstrainer

10 min opvarmning x Niveau 4

Squat

80 x 5 x 3

Barbell Rows

80 x 6

90 x 6

100 x 6

80 x 12 - Hurtige reps!

Benchpress

85 x 5

90 x 5

92,5 x 4

80 x 8 x 2

80 x 10

Dibs

BW x 10 x 2

Barbell Curls

40 x 6

42,5 x 6

45 x 6

30 x 13

Calves Machine

120 x 14 x 3

Swiss Ball

3 sæt

Crosstrainer

12 min x Niveau 4

[Nygren]

5-9-2011 Cardio

Crosstrainer

20 min x Niveau 4

[Nygren]

6-9-2011 Fullbody Cut Week 1/Day 2

Deadlift

100 x 5

120 x 5

140 x 5

150 x 3

Pullups

BW x 6 x 4

Seated Barbell Shoulder Press

40 x 6 x 4

30 x 14

Inside Hammer Curls

20 x 6 x 2

Seated Dumbell Curls

14 x 8 x 2

Seated Calves

Et par sæt med 14-20 reps

Total Abdominals

65 x 8 x 3

65 x 10

[Nygren]

7-9-2011 Løbebånd

9.08 km - 60 min

[Nygren]

8-9-2011 Fullbody Cut Week 1/Day 3

DOMS i læggene efter gårsdagens 9km løb.

Squat

80 x 5

90 x 5

100 x 3

105 x 3

Der er godt nok langt til dengang jeg kunne tage 160kg

Barbell Rows

80 x 5

100 x 5 x 5

Dumbell Chest Press

32 x 8

36 x 8 x 2

36 x 10

Dips

BW x 10 x 3

EZ-Curls

35 x 6 x 5

25 x 12

Total Abdominal

75 x 6 x 3

55 x 14

[Nygren]

11-9-2011 Fullbody Cut Week 2/Day 1

Squat

80 x 5 x 5

Barbell Rows

80 x 6

90 x 6

100 x 8

80 x 14

Pulldown Machine

60 x 12

80 x 12

Benchpress - Gillespie Week 1

85 x 5

90 x 4

92,5 x 3

80 x 8 x 2

80 x 12

Incline Chest Machine

40 x 10 x 3

Barbell Biceps

40 x 6

42,5 x 6

45 x 6

32,5 x 14

Total Abdominal

70 x 6 x 4

AB Wheel

BW x 12 x 2

[Nygren]

12-9-2011 Udendørs løb

5km på 30:29

[Nygren]

13-9-2011

Deadlift

100 x 6

120 x 5

140 x 5 x 3

Pullups

BW x 6 x 5

Seated Shoulder Barbell Press

40 x 6 x 6

30 x 14

Incline Biceps Curls

16 x 6 x 4

16 x 5

Triceps Pushdowns

25 x 6 x 5

20 x 14

Total Abdominals

70 x 6 x 5

60 x 14

[Nygren]

Løbebånd

6km - 40 min.

[Nygren]

15-09-2011 Fullbody Cut Week 2/Day 3

Squat

90 x 5

100 x 5

105 x 3

Barbell Rows

90 x 5 x 2

100 x 5

105 x 5

Dumbbell Chestpress

34 x 6 x 5

34 x 10 36 næste gang

Dips

BW x 10 x 4

Ez-Curls

35 x 6 x 5

30 x 12

Total Abdominal

75 x 8 x 2

75 x 12

AB Wheel

BW x 10 x 2

Supersættet med:

SwissBall side Abs

BW x 6 x 2

[Nygren]

18-09-2011 Fullbody Cut Week 3/Day 1

Squat

100 x 2 x 6

Barbell Rows

100 x 6 x 4

100 x 10

Benchpress - Gillespie Week 2

87,5 x 5

90 x 4

92,5 x 3

80 x 8 x 2

80 x 10

Incline Benchpress Machine

40 x 10 x 3

Rope Triceps Pulldowns

20 x 8 x 4

Barbell Biceps Curls

40 x 5

42,5 x 5

45 x 5

40 x 8

Concentrated Curls

12 x 8

12 x 12,12

Total Abdominals

50 x 20 x 2

[Nygren]

19-9-2011 Løb udendørs

5km på 30:03

Gns. puls 145

[Nygren]

18-09-2011 Fullbody Cut Week 3/Day 2

Squat

100 x 3 x 6

Deadlift

100 x 5

120 x 5

140 x 5

160 x 5

Chins

BW x 6 x 4

Seated Shoulder Barbell Press

40 x 6

42,5 x 6 x 4

32,5 x 14

Barbell Biceps

40 x 5 x 2

40 x 8

Concentrated Curls

12 x 8 x 2

12 x 10

Triceps Pulldowns

25 x 8 x 4

Total Abdominals

60 x 10 x 2

[Nygren]

21-09-2011 Løbebånd

7,5km med 9kmt

[Nygren]

22-09-2011

Squat

100 x 2 x 6

Barbell Rows

100 x 5 x 5

80 x 14

Dumbbell Chestpress

36 x 6 x 4

36 x 9

Barbell Biceps Curls

40 x 8 x 4

Incline Dumbbell Curls

12 x 6

12 x 8 x 2

Concentrated Curls

12 x 8 x 2

12 x 7

Triceps Extensions

32 x 6 x 2

Triceps Rope Pushdowns

20 x 10 x 2

20 x 11

Ab Wheel

BW x 10 x 2

[Nygren]

26-09-2011 Fullbody Cut Week 4/Day 1

Squat

100 x 4 x 6

Benchpress

95 x 3

97,5 x 2 x 2

102,5 x 1

85 x 6 x 2

85 x 10

Barbell Rows

80 x 5

100 x 5

105 x 5

110 x 6

Barbell Curls

40 x 6 x 5

Triceps Rope Pushdowns

25 x 6 x 4

25 x 12

[Nygren]

28-09-2011 Fullbody Cut Week 4/Day 2

Squat

100 x 2 x 6

Deadlift

100 x 5

120 x 5

140 x 5

160 x 6

Pullups

BW x 7 x 3

BW x 5

Seated Barbell Shoulder Press

40 x 6

45 x 6 x 4

35 x 14

Incline Seated Curls

14 x 8 x 3

Inside Hammer Curls

20 x 6 x 3

Triceps Rope Pushdowns

25 x 6 x 2

25 x 8 x 2

Abdominal Crunch Machine

50 x 8 x 3

[Nygren]

1-10-2011 Fullbody Cut Week 3/Day 3

Squat

100 x 5 x 6

Barbell Rows

100 x 5 x 4

Dumbell Chest

34 x 8 x 2

Incline Chest Machine

40 x 8 x 8 (30 sek. pause mellem)

Barbell Biceps

40 x 5 x 5

Concentrated Curls

12 x 12 x 2

Triceps Rope Pushdowns

15 x 8 x 8 (30 sek. pause mellem)

Abdominal Machine

...kan jeg ikke huske!

[Nygren]

3-10-2011 Fullbody Cut Week 5/Day 1

Squat

100 x 2 x 6

Barbell Rows

80 x 5

100 x 5

110 x 5

Benchpress

92,5 x 4

95 x 3

100 x 2

105 x 1

87,5 x 6

87,5 x 11

Wide Chest Machine Press

60 x 8 x 5 - 30 sek pause mellem

Barbell Biceps

40 x 5

45 x 5

47,5 x 5 x 2

Concentrated Curls

14 x 10 x 2

Triceps Pushdowns

30 x 5 x 3

20 x 12

...diverse mave og lidt lateral raises

[Nygren]

5-10-2011 Fullbody Cut Week 5/Day 2

Squat

100 x 6 x 6

Barbell Rows

100 x ? x ?

Low Row Machine

60 x 8 x 4

Seated Barbell Shoulder Press

45 x 6 x 5

37,5 x 14

Barbell Biceps Curls

40 x 5

45 x 5

40 x 6 x 4

...samt flere øvelser jeg har glemt at notere!

[Nygren]

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.html

Vil 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 Rows

80 x 3 x 6

Pullups

BW x 8 x 3

Seated Rows

50 x 12 x 3

Rows Machine

80 x 10,12

Close Grip Pulldowns

40 x 15 x 2

Seated Barbell Shoulder Press

40 x 10,10,8

Uprights Rows

25 x 12 x 2

Lateral Raises

6 x 12 x 3

[Nygren]

9-10-2011 PHAT Lower Body Hypertrophy Preview

Dyn. Squat

80 x 3 x 6

Deadlift

80 x 8

100 x 8

110 x 10

Leg Press

120 x 12 x 2

Leg Extensions

40 x 15 x 3

Leg Curls

?? x 15 x 1

Std. Calves Machine

80 x 15 x 4

Seated Calves

45 x 20 x 2

Abs Machine

45 x 10 x 3

Abs Medic Ball

BW x 12 x 2

[Nygren]

10-10-2011 PHAT Skuldre og Arme Hypertrophy Preview

Dyn. Benchpress

70 x 3 x 6

30.Incline DB Press

24 x 12 x 3

Wide Chest Press Machine

60 x 12 x 3

Flyers Machine

25 x 15

30 x 15

35 x 15

Barbell Curls

30 x 12

35 x 12

40 x 9

Inside Hammer Curls

16 x 12 x 2

Concentrated Curls

14 x 8 x 2

Dips

BW x 12 x 3

Triceps Pushdowns

20 x 12 x 3

Arm Extension Machine

? x ? x ?