BoGa Posted November 23, 2007 Author Report Share Posted November 23, 2007 Fredag 23/11-07Squat2 x 15 @ 75Leg Curls 2 x 15 @ 17,5Calf raise2 x 15 @ 92,5Bænkpres2 x 15 @ 50Flyers2 x 15 @ 8Dødløft2 x 15 @ 50Chin-ups2 x 15 @ 57,5Rows2 x 15 @ 60Skulderpres2 x 15 @ 12Rear Lateral Raise2 x 15 @ 4Biceps curl2 x 15 @ 10Lying triceps ext.2 x 15 @ 12,5Crunch2 x 15 @ 5 Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 26, 2007 Author Report Share Posted November 26, 2007 Mandag 26/11-07Squat2 x 15 @ 75Leg Curls 2 x 15 @ 20Calf raise2 x 15 @ 95Bænkpres2 x 15 @ 52,5Flyers2 x 15 @ 10Dødløft2 x 15 @ 52,5Chin-ups2 x 15 @ 60Rows2 x 15 @ 65Skulderpres2 x 15 @ 14Rear Lateral Raise1 x 15 @ 41 x 12 @ 5Biceps curl2 x 15 @ 12Lying triceps ext.2 x 15 @ 12,5Crunch2 x 15 @ 5 Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 28, 2007 Author Report Share Posted November 28, 2007 Onsdag 28/11-07Squat2 x 15 @ 77,5Leg Curls 2 x 15 @ 20Calf raise2 x 15 @ 100Bænkpres2 x 15 @ 52,5Flyers2 x 15 @ 10Inc. Bænkpres2 x 15 @ 42,5Dødløft2 x 15 @ 52,5Chin-ups2 x 15 @ 60Rows2 x 15 @ 65Skulderpres2 x 15 @ 14Rear Lateral Raise2 x 15 @ 4Biceps curl2 x 15 @ 12Lying triceps ext.2 x 15 @ 12,5Crunch2 x 15 @ 5 Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 30, 2007 Author Report Share Posted November 30, 2007 Onsdag 30/11-07Squat2 x 15 @ 80Leg Curls 2 x 15 @ 20Calf raise2 x 15 @ 100Bænkpres2 x 15 @ 55Flyers2 x 15 @ 10Inc. Bænkpres2 x 15 @ 42,5Dødløft2 x 15 @ 55Chin-ups2 x 15 @ 62,5Rows2 x 15 @ 65Skulderpres2 x 15 @ 14Rear Lateral Raise1 x 15 @ 61 x 12 @ 6Biceps curl2 x 15 @ 12Lying triceps ext.2 x 15 @ 12,5Crunch2 x 15 @ 5 Quote Link to comment Share on other sites More sharing options...
BoGa Posted December 3, 2007 Author Report Share Posted December 3, 2007 Mandag 3/12-07Squat2 x 10 @ 97,5Leg Curls 2 x 10 @ 27,5Calf raise2 x 10 @ 122,5Bænkpres2 x 10 @ 62,5Flyers2 x 10 @ 12Inc. Bænkpres2 x 10 @ 52,5Dødløft2 x 10 @ 62,5Chin-ups2 x 10 @ 62,5Rows2 x 10 @ 75Skulderpres2 x 10 @ 16Rear Lateral Raise2 x 10 @ 6Biceps curl2 x 10 @ 14Lying triceps ext.2 x 10 @ 15Crunch2 x 10 @ 7,5 Quote Link to comment Share on other sites More sharing options...
salt Posted December 3, 2007 Report Share Posted December 3, 2007 Det træningsprogram ser godt nok kedeligt ud. Quote Link to comment Share on other sites More sharing options...
BoGa Posted December 5, 2007 Author Report Share Posted December 5, 2007 Onsdag 5/12-07Squat2 x 10 @ 100Leg Curls 2 x 10 @ 32,5Calf raise2 x 10 @ 135Bænkpres2 x 10 @ 62,5Flyers2 x 10 @ 12Inc. Bænkpres2 x 10 @ 55Dødløft2 x 10 @ 65Chin-ups2 x 10 @ 65Rows2 x 10 @ 77,5Skulderpres2 x 10 @ 18Rear Lateral Raise2 x 10 @ 6Biceps curl2 x 10 @ 14Lying triceps ext.2 x 10 @ 15Crunch2 x 10 @ 7,5 Quote Link to comment Share on other sites More sharing options...
BoGa Posted December 8, 2007 Author Report Share Posted December 8, 2007 Lørdag 8/12-07Squat2 x 10 @ 102,5Leg Curls 2 x 10 @ 32,5Calf raise2 x 10 @ 140Bænkpres2 x 10 @ 65Flyers2 x 10 @ 12Inc. Bænkpres2 x 10 @ 55Dødløft2 x 10 @ 67,5Chin-ups2 x 10 @ 67,5Rows2 x 10 @ 77,5Skulderpres2 x 10 @ 18Rear Lateral Raise1 x 10 @ 61 x 10 @ 7Biceps curl2 x 10 @ 14Lying triceps ext.2 x 10 @ 15Crunch2 x 10 @ 10 Quote Link to comment Share on other sites More sharing options...
BoGa Posted December 10, 2007 Author Report Share Posted December 10, 2007 Mandag 10/12-07Squat2 x 10 @ 105Leg Curls 2 x 10 @ 32,5Calf raise2 x 10 @ 142,5Bænkpres2 x 10 @ 67,5Flyers2 x 10 @ 14Inc. Bænkpres2 x 10 @ 57,5Dødløft2 x 10 @ 70Chin-ups2 x 10 @ 70Rows2 x 10 @ 80Skulderpres2 x 10 @ 18Rear Lateral Raise2 x 10 @ 7Biceps curl2 x 10 @ 16Lying triceps ext.2 x 10 @ 17,5Crunch2 x 10 @ 10 Quote Link to comment Share on other sites More sharing options...
Insaniac Posted December 10, 2007 Report Share Posted December 10, 2007 Har bare mega doms i baller og skuldre i dag efter træningen i går Quote Link to comment Share on other sites More sharing options...
BoGa Posted December 10, 2007 Author Report Share Posted December 10, 2007 Har bare mega doms i baller og skuldre i dag efter træningen i går Så kan du jo mærke du har lavet noget :P Quote Link to comment Share on other sites More sharing options...
BoGa Posted December 12, 2007 Author Report Share Posted December 12, 2007 Onsdag 12/12-07Squat2 x 10 @ 107,5Leg Curls 2 x 10 @ 35Calf raise2 x 10 @ 150Bænkpres2 x 10 @ 67,5Flyers2 x 10 @ 14Inc. Bænkpres2 x 10 @ 57,5Dødløft2 x 10 @ 70Chin-ups2 x 10 @ 70Rows2 x 10 @ 85Skulderpres2 x 10 @ 18Rear Lateral Raise2 x 10 @ 7Biceps curl2 x 10 @ 16Lying triceps ext.2 x 10 @ 17,5Crunch2 x 10 @ 10 Quote Link to comment Share on other sites More sharing options...
BoGa Posted December 17, 2007 Author Report Share Posted December 17, 2007 Mandag 17/12-07Squat2 x 5 @ 122,5Leg Curls 2 x 5 @ 45Calf raise2 x 5 @ 180 (e)Bænkpres2 x 5 @ 75Flyers2 x 5 @ 16 (e)Inc. Bænkpres2 x 5 @ 65Dødløft2 x 5 @ 80 (e)Chin-ups2 x 5 @ 77,5Rows2 x 5 @ 95Skulderpres2 x 5 @ 22 (e)Rear Lateral Raise2 x 5 @ 8 (e)Biceps curl2 x 5 @ 18 (e)Lying triceps ext.2 x 5 @ 20 (e)Crunch2 x 5 @ 12(e) = easy Quote Link to comment Share on other sites More sharing options...
BoGa Posted December 19, 2007 Author Report Share Posted December 19, 2007 Onsdag 19/12-07Squat2 x 5 @ 125Leg Curls 2 x 5 @ 45Calf raise2 x 5 @ 190Bænkpres2 x 5 @ 80Flyers2 x 5 @ 18Inc. Bænkpres2 x 5 @ 67,5Dødløft2 x 5 @ 85Chin-ups2 x 5 @ 72,5Rows2 x 5 @ 95Skulderpres2 x 5 @ 24Rear Lateral Raise2 x 5 @ 10Biceps curl2 x 5 @ 20Lying triceps ext.2 x 5 @ 25Crunch2 x 5 @ 12 Quote Link to comment Share on other sites More sharing options...
BoGa Posted December 21, 2007 Author Report Share Posted December 21, 2007 Fredag 21/12-07Squat2 x 5 @ 130Leg Curls 2 x 5 @ 47,5Calf raise2 x 5 @ 195Bænkpres2 x 5 @ 80Flyers2 x 5 @ 18Inc. Bænkpres2 x 5 @ 70Dødløft2 x 5 @ 87,5Chin-ups2 x 5 @ 80Rows2 x 5 @ 97,5Skulderpres2 x 5 @ 24Rear Lateral Raise2 x 5 @ 10Biceps curl2 x 5 @ 20Lying triceps ext.2 x 5 @ 25Crunch2 x 8 @ 10 Quote Link to comment Share on other sites More sharing options...
BoGa Posted December 24, 2007 Author Report Share Posted December 24, 2007 Mandag 24/12-07Squat2 x 5 @ 132,5Leg Curls 2 x 5 @ 50Calf raise2 x 5 @ 200Bænkpres2 x 5 @ 82,5Flyers2 x 5 @ 18-20Inc. Bænkpres2 x 5 @ 72,5Dødløft2 x 5 @ 90Chin-ups2 x 5 @ 80Rows2 x 5 @ 95-105Skulderpres1 x 8 @ 241 x 5 @ 26Rear Lateral Raise2 x 5 @ 10Biceps curl2 x 5 @ 20Lying triceps ext.2 x 5 @ 25Dec. Crunch2 x 5 @ 5 Quote Link to comment Share on other sites More sharing options...
MaxPower Posted December 24, 2007 Report Share Posted December 24, 2007 Du er ikke meget for at kommentere din træning? Nu er jeg rimelig matematisk anlagt og er selvfølgelig glad for tal, men de plejer nu ofte at være sjovere sammen med tekst. Quote Link to comment Share on other sites More sharing options...
BoGa Posted December 26, 2007 Author Report Share Posted December 26, 2007 Onsdag 26/12-07Squat2 x 5 @ 137,5Leg Curls 2 x 5 @ 50Calf raise2 x 5 @ 205Bænkpres2 x 5 @ 85Flyers2 x 5 @ 20Inc. Bænkpres2 x 5 @ 72,5Chin-ups3 x 5 @ 82,5Rows2 x 5 @ 105Skulderpres2 x 5 @ 26Rear Lateral Raise2 x 5 @ 12Biceps curl2 x 5 @ 22Lying triceps ext.2 x 5 @ 27,5Dec. Crunch2 x 5 @ 5Måtte skippe dødløft idag, da jeg har haft ondt i lænden siden træningen i mandags. Hvor jeg tror jeg er kommet til at køre DL lidt uheldigt. Quote Link to comment Share on other sites More sharing options...
BoGa Posted December 26, 2007 Author Report Share Posted December 26, 2007 Du er ikke meget for at kommentere din træning? Nu er jeg rimelig matematisk anlagt og er selvfølgelig glad for tal, men de plejer nu ofte at være sjovere sammen med tekst. Hehe bruger den nu mest bare til at kunne holde øje med min træning, om der sker nogen fremgang eller hvad..Plejer som regel, at kunne køre det der står i programmet nogenlunde. Så ved ikke rigtig hvad jeg skal skrive :) Quote Link to comment Share on other sites More sharing options...
BoGa Posted December 28, 2007 Author Report Share Posted December 28, 2007 (edited) Fredag 28/12-07Squat2 x 5 @ 140Leg Curls 2 x 5 @ 50Calf raise2 x 5 @ 210Bænkpres2 x 5 @ 87,5Flyers2 x 5 @ 20Inc. Bænkpres2 x 5 @ 75Chin-ups3 x 5 @ 82,5Rows2 x 5 @ 105Skulderpres2 x 5 @ 26Rear Lateral Raise2 x 5 @ 12Biceps curl2 x 5 @ 22Lying triceps ext.2 x 5 @ 27,5Dec. Crunch2 x 5 @ 5 Edited December 29, 2007 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted January 2, 2008 Author Report Share Posted January 2, 2008 Onsdag 2/1-08Squat2 x 5 @ 132,5Leg Curls 2 x 5 @ 47,5Calf raise2 x 5 @ 200Bænkpres2 x 5 @ 82,5Flyers2 x 5 @ 18Inc. Bænkpres2 x 5 @ 72,5Chin-ups3 x 5 @ 87,5Rows2 x 5 @ 105Skulderpres2 x 5 @ 24Rear Lateral Raise2 x 5 @ 10Biceps curl2 x 5 @ 20Lying triceps ext.2 x 5 @ 27,5Dec. Crunch2 x 5 @ 5 Hanging Leg-Hip Raise2 x 8 @ BW Quote Link to comment Share on other sites More sharing options...
BoGa Posted January 4, 2008 Author Report Share Posted January 4, 2008 Fredag 4/1-08Squat2 x 6 @ 137,5Leg Curls 2 x 5 @ 50Calf raise2 x 5 @ 205Bænkpres2 x 5 @ 85Flyers2 x 5 @ 20Inc. Bænkpres2 x 5 @ 72,5Chin-ups2 x 6 @ 77,5Rows2 x 6 @ 105Skulderpres2 x 6 @ 26Rear Lateral Raise2 x 5 @ 12Biceps curl2 x 5 @ 22Lying triceps ext.2 x 5 @ 27,5Dec. Crunch2 x 5 @ 5 Overraskende nok, relativ let træning idag. I forhold til hvor hårdt det gik for sig i onsdags. Quote Link to comment Share on other sites More sharing options...
BoGa Posted January 8, 2008 Author Report Share Posted January 8, 2008 Mandag 7/1-08Squat2 x 6 @ 140Leg Curls 2 x 5 @ 50Calf raise2 x 5 @ 210Bænkpres2 x 5 @ 87,5Flyers2 x 5 @ 20Inc. Bænkpres2 x 5 @ 75Chin-ups2 x 5 @ 82,5Rows2 x 6 @ 107,5Skulderpres2 x 6 @ 26Rear Lateral Raise2 x 5 @ 12Biceps curl2 x 5 @ 22Lying triceps ext.2 x 5 @ 27,5Dec. Crunch2 x 6 @ 5 Rimelig hård træning.. Quote Link to comment Share on other sites More sharing options...
BoGa Posted January 10, 2008 Author Report Share Posted January 10, 2008 Onsdag 9/1-08Squat2 x @ 142,5Leg Curls 2 x 5 @ 52,5Calf raise2 x 5 @ 220Bænkpres2 x 5 @ 90Flyers2 x 5 @ 20Inc. Bænkpres2 x 5 @ 77,5Chin-ups3 x 5 @ 82,5Rows2 x 5 @ 115Skulderpres2 x 6 @ 26Rear Lateral Raise2 x 5 @ 12Biceps curl2 x 5 @ 22Lying triceps ext.2 x 4 @ 30Dec. Crunch2 x 6 @ 5 Hård, men ganske okay træning Quote Link to comment Share on other sites More sharing options...
BoGa Posted January 11, 2008 Author Report Share Posted January 11, 2008 (edited) Fredag 11/1-08Squat1 x 5 @ 147,51 x 4 @ 147,5Leg Curls 2 x 5 @ 52,5Calf raise2 x 5 @ 230Bænkpres1 x 5 @ 92,51 x 4 @ 92,5Flyers2 x 5 @ 22Inc. Bænkpres2 x 4 @ 80Chin-ups3 x 5 @ 82,5Rows2 x 6 @ 115Skulderpres2 x 5 @ 28Rear Lateral Raise2 x 6 @ 12Biceps curl1 x 4 @ 241 x 3 @ 24Lying triceps ext.2 x 4 @ 30Dec. Crunch2 x 6 @ 5 Så kom jeg igennem mit første HST program, dog uden excentrisk i den sidste uge. Synes ganske godt om programmet, har ikke lige nogle "stats" at sammenligne, men synes at der har givet mig en smule mere masse, pånær måske på biceps/triceps. Nu er det tid til en uges pause og så igang med en SmolovJr i bænkpres :). Døjede de sidste par uger med ondt i lænden, derfor valgte jeg at skippe dødløft i denne periode. Håber det hjælper med en lille pause. Edited January 11, 2008 by BoGa Quote Link to comment Share on other sites More sharing options...
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