BoGa Posted January 20, 2006 Report Share Posted January 20, 2006 (edited) Er blevet opfordret til at oprette en log herinde, det er hermed gjort :4thumbup: Vil prøve og vedligeholde den, så jeg også selv kan se min fremgang.Stats:Køn: MandAlder: 20 årHøjde: 182 cm Trænet: 3/4 årVægt: 79,5kg.Grundlæggende træner jeg for at få et muskuløst korpus .For tiden træner jeg 3 gange om ugen. Jeg kører et to-splitsprogram med Bryst, Biceps og skuldre den ene dag, og Ben, Ryg og Triceps den anden dag.Kører som regel 3 x 6-10 gentagelser i hver øvelse. Det sker dog at jeg tager en periode hvor jeg kører 5 x 5 gentagelser.Har vedlagt det eneste billede jeg har indtil videre.God træning derude Edited January 20, 2006 by BoGa Quote Link to comment Share on other sites More sharing options...
Insaniac Posted January 20, 2006 Report Share Posted January 20, 2006 Hva så, affah!Godt at se du endelig fik oprettet en log herinde, så man kan følge din træning og fremgang. Ser sq godt ud med det billede der. Du er jo ved at blive leee´ :4thumbup: Post da gerne hele dit program med øvelser osv. Quote Link to comment Share on other sites More sharing options...
BoGa Posted January 20, 2006 Author Report Share Posted January 20, 2006 (edited) Fredag 20/1BenLeg Extension 3 x 10 @ 50kgSeated Leg Press 3 x 10-12 @ 130kgSeated Calf Raise 3 x 10 @ 60kgRygChin-up 3 x 6-8 @ 22,5kg(hjælp)Seated Row 3 x 6-8 @ 55kgStraight Arm Pulldown 3 x 8 @ 25-27,5kgBack Extension 3 x 10 @ 75kgTricepsClose Grip Bench Press 3 x 6-8 @ 75-77,5kgLying Triceps Extension 3 x 8 @ 30-32,5kgPushdown one arm 3 x 6-8 @ 7,5-10 kg+ mave Edited January 20, 2006 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted January 23, 2006 Author Report Share Posted January 23, 2006 Mandag 23/1-06BrystSmith Bench Press 3 x 8 @ 60 - 67,5kgDumbbell Bench Press 3 x 6-8 @ 22kgLever Pec Deck Fly 3 x 6-8 @ 50-55kgBicepsDumbbell Curl 3x 8 @ 14kg3-split biceps 3x5x3 @ 10kgLever Preacher Curl 3 x 6 @ 15kgSkuldreDumbbell Arnold Press 3 x 8 @ 16-18kgLever Seated Rear Lateral Raise 3 x 6-8 @ 22,5kgDumbbell Lateral Raise 3 x 6-8 @ 8kg+mave Quote Link to comment Share on other sites More sharing options...
BoGa Posted January 24, 2006 Author Report Share Posted January 24, 2006 Tirsdag 24/1-06BenLeg Extension 3 x 10 @ 50kgSeated Leg Press 3 x 10 @ 130-140kgSeated Calf Raise 3 x 10 @ 60-65kgRygChin-up 3 x 6-8 @ 22,5kg(hjælp)Seated Row 3 x 6-8 @ 50-55kgStraight Arm Pulldown 3 x 6-8 @ 27,5kgBack Extension 3 x 10 @ 75kgTricepsClose Grip Bench Press 3 x 6-8 @ 75-77,5kgOne Arm Triceps Extension 3 x 8 @ 10-12kgPushdown (dobbel) 3x2x6 @ 27,5-15 kg+ mave Quote Link to comment Share on other sites More sharing options...
BoGa Posted January 26, 2006 Author Report Share Posted January 26, 2006 Torsdag 26/1-06BrystDumbbell Bench Press (skrå) 5x5 @ 24-26kgLever Pec Deck Fly 5x5 @ 60-55kgTricepsLying Triceps Extension 5x5 @ 32,5kgCable Pushdown One Arm 5x5 @ 7,5kgSkuldreDumbbell Arnold Press 5x5 @ 16-18kgDumbbell Front Raise 5x5 @ 11kg+ mave Quote Link to comment Share on other sites More sharing options...
BoGa Posted January 31, 2006 Author Report Share Posted January 31, 2006 Tirsdag 31/1-06Er idag begyndt på overarms-program. Omkreds overarm ej spændt: 31cmBrystDumbbell Bench Press (skrå) 3x8 @ 22-24kgLever Pec Deck Fly 3x6-8 @ 50-55kgSkuldreDumbbell Arnold Press 3x6-8 @ 16-18kgDumbbell Lateral Raise 3x6-8 @ 8-9kg TricepsLying Triceps Extension (French press) 10x10 @ 30-20kg+ mave Quote Link to comment Share on other sites More sharing options...
Lars B Posted January 31, 2006 Report Share Posted January 31, 2006 Du skal da lige ha etVELKOMMEN TIL :4thumbup:Keep it 666 - L@rs Quote Link to comment Share on other sites More sharing options...
salt Posted January 31, 2006 Report Share Posted January 31, 2006 Hvordan var det så at begynde på "større arme på 12 uger"? Jeg håber også at det program kan få dig ud af den Pec deck maskine Quote Link to comment Share on other sites More sharing options...
BoGa Posted February 2, 2006 Author Report Share Posted February 2, 2006 Torsdag 2/2-06Bensquat 3 x 10 @ 60kgLeg Extension 3 x 10 @ 50kgSeated Calf Raise 3 x 10 @ 65-70kgRygChin-up 3 x 6-8 @ 22,5kg(hjælp)Seated Row 3 x 6-8 @ 50-55kgdødløft 3 x 10 @ 30kgBicepsBarbell curls: 10 x 10 @ 30-17,5kgHammer curls: 3 x 10 @ 10kg+ mave Quote Link to comment Share on other sites More sharing options...
BoGa Posted February 2, 2006 Author Report Share Posted February 2, 2006 Lars B - Tak skal du have Salt - Hvorfor skal jeg ud af den peck maskine?, synes nu ellers den giver meget godt. Synes personligt den giver bedre end flyers med håndvægte. Er der så ellers nogle andre du kan anbefale? Quote Link to comment Share on other sites More sharing options...
salt Posted February 2, 2006 Report Share Posted February 2, 2006 Lars B - Tak skal du have Salt - Hvorfor skal jeg ud af den peck maskine?, synes nu ellers den giver meget godt. Synes personligt den giver bedre end flyers med håndvægte. Er der så ellers nogle andre du kan anbefale?Alm. bænkpres plejer at være en sikker vinder. Jeg kører selv Incline Dumbell press og bænkpres. Det dækker mit behov fuldt ud. Quote Link to comment Share on other sites More sharing options...
BoGa Posted February 6, 2006 Author Report Share Posted February 6, 2006 Søndag 5/2-06Bensquat 3 x 10 @ 60kgLeg Extension 2 x 10 @ 50kgSeated Calf Raise 2 x 10 @ 65-70kgRygChin-up 3 x 6-8 @ 22,5kg(hjælp)Seated Row 3 x 6-8 @ 50-55kgdødløft 3 x 10 @ 35kgBicepsBarbell preacher curls: 10 x 10 @ 30-17,5kgHammer curls: 3 x 10 @ 10kg+ mave Quote Link to comment Share on other sites More sharing options...
BoGa Posted February 9, 2006 Author Report Share Posted February 9, 2006 (edited) Tirsdag 7/2-06BrystBænkpres 3x8 @ 60kgDumbbell Bench Press (skrå) 3x8 @ 22-24kgSkuldreDumbbell Arnold Press 3x6-8 @ 18kgDumbbell Lateral Raise 3x6-8 @ 8-9kg TricepsLying Triceps Extension (French press) 10x10 @ 30-22,5kg+ mave Edited February 9, 2006 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted February 9, 2006 Author Report Share Posted February 9, 2006 (edited) Torsdag 9/2-06Bensquat 3 x 10 @ 70kgLeg Extension 2 x 10 @ 50-55kgSeated Calf Raise 3 x 10 @ 70kgRygChin-up 3 x 6-8 @ 22,5-15kg(hjælp)Seated Row 3 x 5-8 @ 55-60kgdødløft 3 x 10 @ 40kgBicepsBarbell curls: 10 x 10 @ 32,5-20kgHammer curls: 3 x 10 @ 11kg+ mave Edited February 13, 2006 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted February 10, 2006 Author Report Share Posted February 10, 2006 (edited) Fredag 10/2-06BrystBænkpres 3x8 @ 60-67,5kgDumbbell Bench Press (skrå) 3x8 @ 24kgSkuldreDumbbell Arnold Press 3x6-8 @ 18kgDumbbell Lateral Raise 3x6-8 @ 9kg TricepsOverhead triceps extensions 10x10 @ 30(1)-20kg+ mave Edited February 16, 2006 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted February 14, 2006 Author Report Share Posted February 14, 2006 Tirsdag 14/2-06Bensquat 3 x 10 @ 70-75kgLeg Extension 2 x 10 @ 55kgSeated Calf Raise 3 x 10 @ 70-75kgRygChin-up 3 x 6-7 @ 15kg(hjælp)Seated Row 3 x 5-8 @ 55-60kgdødløft 3 x 10 @ 45kgBicepsBarbell preacher curls: 10 x 10 @ 30-20kgHammer curls: 3 x 10 @ 11-12kg+ mave Quote Link to comment Share on other sites More sharing options...
BoGa Posted February 16, 2006 Author Report Share Posted February 16, 2006 Torsdag 16/2-06BrystBænkpres 3x8 @ 65-67,5kgDumbbell Bench Press (skrå) 3x8 @ 22-24kgSkuldreDumbbell Arnold Press 3x6-8 @ 18kgDumbbell Lateral Raise 3x6-8 @ 9-10kg TricepsLying Triceps Extension (French press) 10x10 @ 32,5-25kg+Mave Quote Link to comment Share on other sites More sharing options...
BoGa Posted February 17, 2006 Author Report Share Posted February 17, 2006 Fredag 17/2-06Bensquat 3 x 10 @ 70k-77,5gLeg Extension 2 x 10 @ 55-60kgSeated Calf Raise 3 x 10 @ 70-75kgRygChin-up 3 x 6-8 @ 15kg(hjælp)Seated Row 3 x 5-8 @ 55-60kg"normal" lænd øvelse med 15kgBicepsBarbell curls: 10 x 10 @ 32,5-22,5kgHammer curls: 3 x 10 @ 11-12kg Quote Link to comment Share on other sites More sharing options...
BoGa Posted February 19, 2006 Author Report Share Posted February 19, 2006 Søndag 19/2-06BrystBænkpres 3x6-8 @ 70kgDumbbell Bench Press (skrå) 3x8 @ 24kgSkuldreDumbbell Arnold Press 3x6-8 @ 18kgDumbbell Lateral Raise 3x6-8 @ 10kg TricepsOverhead triceps extensions 10x10 @ 32,5(1x6)-22,5kg+ mave Quote Link to comment Share on other sites More sharing options...
BoGa Posted February 21, 2006 Author Report Share Posted February 21, 2006 Tirsdag 21/2-06Bensquat 3 x 8 @ 80kgLeg Extension 2 x 10 @ 60kgSeated Calf Raise 3 x 10 @ 75-80kgRygChin-up 3 x 6-8 @ 15kg(hjælp)Bent over Row 3 x 8 @ 22kgdødløft 3 x 10 @ 50kgBicepsBarbell preacher curls: 10 x 8-10 @ 32,5(1x6)-22,5kgReverse curls 3 x 10 @ 20kg Quote Link to comment Share on other sites More sharing options...
BoGa Posted February 23, 2006 Author Report Share Posted February 23, 2006 Torsdag 23/2-06BrystBænkpres (smith) 3x6-8 @ 75kgDumbbell Bench Press (skrå) 3x8 @ 24kgSkuldreDumbbell Arnold Press 3x6-8 @ 18-20kgDumbbell Lateral Raise 3x6-8 @ 10-11kg TricepsLying Triceps Extension (French press) 10x8-10 @ 35-25kg+Mave Quote Link to comment Share on other sites More sharing options...
BoGa Posted February 25, 2006 Author Report Share Posted February 25, 2006 Fredag 24/2-06Bensquat 3 x 10 @ 75-77,5kgLeg Extension 3 x 8 @ 60kgSeated Calf Raise 3 x 8 @ 80kgRygChin-up 2 x 6-8 @ 15kg(hjælp), 2 x 8 @ 22,5kgBent over Row 3 x 7-8 @ 24kgdødløft 3 x 8 @ 60kgBicepsBarbell curls: 10 x 10 @ 35(2x7)-25kgHammer curls: 1 x 10 @ 11kgHavde ondt i underarmen efter fransk press igår Quote Link to comment Share on other sites More sharing options...
BoGa Posted February 27, 2006 Author Report Share Posted February 27, 2006 Søndag 26/2-06BrystBænkpres (smith) 3x6-8 @ 72,5kgDumbbell Bench Press (skrå) 3x6-8 @ 24kgSkuldreDumbbell Arnold Press 4x6-8 @ 18kgDumbbell Lateral Raise 3x6-8 @ 10-11kg TricepsOverhead triceps extensions 10x8-10 @ 32,5(2x8)-22,5kg+ maveHavde en skidt træningsdag... Ved ikke om det skyldtes at jeg trænede for tideligt efter morgenmaden, eller fordi den bestod af noget andet end de sædvanlige havregryn Quote Link to comment Share on other sites More sharing options...
BoGa Posted March 1, 2006 Author Report Share Posted March 1, 2006 Tirsdag 28/2-06Bensquat 3 x 8 @ 82,5kgLeg Extension 3 x 8 @ 60kgSeated Calf Raise 3 x 8-10 @ 80kgRygChin-up 2 x 8 @ 15kg(hjælp) +2 x 4 @ 7,5kg (hjælp)Bent over Row 3 x 7-8 @ 24-26kgdødløft 3 x 10 @ 60kgBicepsBarbell preacher curls: 1 x 4 @ 32,5 + 10 x 8-10 @ 30-20kgReverse curls 3 x 10 @ 20kg Quote Link to comment Share on other sites More sharing options...
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