BoGa Posted March 2, 2006 Author Report Share Posted March 2, 2006 Torsdag 23/2-06BrystDumbbell Bench Press (skrå) 3x6-8 @ 24-26kgBænkpres (smith) 4x6-8 @ 67,5kgSkuldreDumbbell Arnold Press 3x6-8 @ 18-20kgDumbbell Lateral Raise 3x6-8 @ 11kg TricepsLying Triceps Extension (French press) 10x8-10 @ 35(1)-25kg+Mave Quote Link to comment Share on other sites More sharing options...
salt Posted March 2, 2006 Report Share Posted March 2, 2006 Hvordan går det med at få større guns? Sker der fremskridt? Hvad synes du om programmet, er det kedeligt? Quote Link to comment Share on other sites More sharing options...
BoGa Posted March 3, 2006 Author Report Share Posted March 3, 2006 Fredag 3/3-06Bensquat 3 x 8 @ 82,5-85kgLeg Extension 3 x 8 @ 60kgSeated Calf Raise 3 x 8 @ 80kgRygChin-up 2 x 6-8 @ 22,5kg(hjælp), 2 x 4 @ 15kgBent over Row 3 x 7-8 @ 24-26kgdødløft 3 x 8 @ 60kgBicepsBarbell curls: 10 x 10 @ 35(1x7)-25kgHammer curls: 3 x 10 @ 12kg Quote Link to comment Share on other sites More sharing options...
BoGa Posted March 3, 2006 Author Report Share Posted March 3, 2006 Hvordan går det med at få større guns? Sker der fremskridt? Hvad synes du om programmet, er det kedeligt?Ja synes da det ser ud til at gå fremad, bådde med at fåstørreguns og er også steget lidt i de enkelteøvelser, sogikke så mege ther tilsidst.Men skriver lige nogle stats efter på søndag, da jeg så er færdig med del 1 af programmet.Synes nu ikke det har været så kedeligt, spændende at følge med i sin fremgang , men skal som nævnt igang med 2 del af programmet efter næste træning så får noget varitaion Quote Link to comment Share on other sites More sharing options...
BoGa Posted March 5, 2006 Author Report Share Posted March 5, 2006 Søndag 26/2-06BrystBænkpres 3x6-8 @ 65-70kgDumbbell Bench Press (skrå) 3x6-8 @ 24-26kgSkuldreDumbbell Arnold Press 4x5 @ 20kgDumbbell Lateral Raise 3x6-8 @ 11kg TricepsOverhead triceps extensions 10x8-10 @ 32,5(1x8)-22,5kg+ mave Quote Link to comment Share on other sites More sharing options...
BoGa Posted March 6, 2006 Author Report Share Posted March 6, 2006 Stats efter del 1 af større overarme på 12 ugeromkreds overarm ej spændt 33cmomkreds overarm spændt 36cmVægt 81kg Quote Link to comment Share on other sites More sharing options...
BoGa Posted March 9, 2006 Author Report Share Posted March 9, 2006 Tirsdag 7/3-06Bensquat 3 x 8 @ 82,5kgLeg Extension 3 x 8 @ 60kgCalf Raise, smith 3 x 8-10 @ 115kgRygChin-up 2 x 8 @ 15kg(hjælp) +2 x 5 @ 7,5kg (hjælp)dødløft 3 x 10 @ 65kgBent over Row 3 x 7-8 @ 26kgBicepsBarbell preacher curls: 5 x 8 @ 30kgsupersetted medarmhævninger 5 x 4Reverse curls 3 x 10 @ 20kg Quote Link to comment Share on other sites More sharing options...
BoGa Posted March 9, 2006 Author Report Share Posted March 9, 2006 Torsdag 9/3-06BrystDumbbell Bench Press (skrå) 3x6-8 @ 24-26kgBænkpres (smith) 4x6-8 @ 67,5kgSkuldreDumbbell Arnold Press 3x5-7 @ 20kgDumbbell Lateral Raise 4x6-8 @ 11-12kg TricepsLying Triceps Extension (French press) 5x8 @ 32,5kgsupersetted medClose grip bænkpres: 5x5, samme antal kilo som french +Mave Quote Link to comment Share on other sites More sharing options...
BoGa Posted March 10, 2006 Author Report Share Posted March 10, 2006 Fredag 3/3-06Bensquat 3 x 8 @ 85kgLeg Extension 3 x 8 @ 60-65kgCalf Raise, smith 3 x 8-10 @ 115kgRygChin-up 2 x 6-8 @ 22,5kg(hjælp), 2 x 4 @ 15kgBent over Row 3 x 7-8 @ 26kgdødløft 3 x 8 @ 70kgBicepsBarbell curls: 5 x 8 @ 32,5-35kgsupersetted medkropshævninger 5 x 4 Quote Link to comment Share on other sites More sharing options...
BoGa Posted March 12, 2006 Author Report Share Posted March 12, 2006 (edited) Søndag 12/3-06BrystDumbbell Bench Press (skrå) 3x6-8 @ 26kgBænkpres 4x6-8 @ 70kgSkuldreDumbbell Arnold Press 3x5-7 @ 20kgDumbbell Lateral Raise 4x6-8 @ 11kg TricepsTriceps pushdowns 5x8 @ 27,5kgsupersetted medArmbøjninger: 5x5+Mave Edited March 14, 2006 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted March 14, 2006 Author Report Share Posted March 14, 2006 (edited) Tirsdag 14/3-06Bensquat 3 x 8 @ 85kgLeg Extension 3 x 8 @ 65kgSmith Standing Leg Calf Raise 3 x 8-10 @ 115-125kgRygCable Straight Arm Pulldown 4 x 8 @ 25-27,5kgdødløft 3 x 6-8 @ 70kgBent over Row 3 x 7-8 @ 26kgBicepsBarbell preacher curls: 5 x 8 @ 30kgsupersetted medkropshævninger 5 x 4Reverse curls 3 x 10 @ 20-25kg Edited March 14, 2006 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted March 16, 2006 Author Report Share Posted March 16, 2006 Torsdag 16/3-06BrystBænkpres (smith) 4x6-8 @ 70-72,5kgDumbbell Bench Press (skrå) 3x6-8 @ 26kgSkuldreDumbbell Arnold Press 3x5-7 @ 20kgDumbbell Lateral Raise 4x6-8 @ 11kg TricepsLying Triceps Extension (French press) 6x8 @ 32,5(3)-30(3)kgsupersetted medClose grip bænkpres: 5x5, samme antal kilo som french +Mave Quote Link to comment Share on other sites More sharing options...
BoGa Posted March 17, 2006 Author Report Share Posted March 17, 2006 Fredag 17/3-06Bensquat 3 x 8 @ 85kgLeg Extension 3 x 7-8 @ 65kgCalf Raise, smith 3 x 8 @ 120kgRygChin-up 4 x 6-8 @ 22,5kg(hjælp)Bent over Row 3 x 7-8 @ 26kgdødløft 3 x 8 @ 70-72,5kgBicepsBarbell curls: 6 x 8 @ 32,5-35kgsupersetted medkropshævninger 5 x 4Hammer curls: 3 x 8 @ 12-13kg Quote Link to comment Share on other sites More sharing options...
BoGa Posted March 20, 2006 Author Report Share Posted March 20, 2006 Søndag 19/3-06BrystDumbbell Bench Press (skrå) 4x6-8 @ 26-24kgBænkpres 4x6-8 @ 70-72,5kgSkuldreDumbbell Arnold Press 4x5-8 @ 20-22kgDumbbell Lateral Raise 4x6-8 @ 11-10kg TricepsTriceps pushdowns 5x8 @ 27,5-30kgsupersetted medArmbøjninger: 5x5+Mave Quote Link to comment Share on other sites More sharing options...
BoGa Posted March 21, 2006 Author Report Share Posted March 21, 2006 Tirsdag 21/3-06Bensquat 3 x 8 @ 85-87,5kgLeg Extension 3 x 6-8 @ 65kgSmith Standing Leg Calf Raise 3 x 8-10 @ 125-135kgRygCable Straight Arm Pulldown 3 x 8 @ 27,5-30kgdødløft 3 x 6-8 @ 72,5-75kgBent over Row 3 x 7-8 @ 26kgBicepsBarbell preacher curls: 6 x 8 @ 30(3)-32,5(3)kgsupersetted medkropshævninger 5 x 4Reverse curls 3 x 10 @ 25kg Quote Link to comment Share on other sites More sharing options...
BoGa Posted March 23, 2006 Author Report Share Posted March 23, 2006 Torsdag 16/3-06BrystBænkpres (smith) 4x6-8 @ 72,5kgDumbbell Bench Press (skrå) 3x8 @ 24kgSkuldreDumbbell Arnold Press 3x5-7 @ 20kgDumbbell Lateral Raise 4x6-8 @ 11kg TricepsLying Triceps Extension (French press) 6x8 @ 35(straight bar)kgsupersetted medClose grip bænkpres: 5x5, samme antal kilo som french +Mave Quote Link to comment Share on other sites More sharing options...
BoGa Posted March 28, 2006 Author Report Share Posted March 28, 2006 (edited) Tirsdag 28/3-06Bensquat 3 x 8 @ 85kgLeg Extension 3 x 6-8 @ 65-70kgSmith Standing Leg Calf Raise 3 x 8-10 @ 125kgRygCable Straight Arm Pulldown 3 x 8 @ 27,5kgdødløft 3 x 6-8 @ 75(2)-80(1)kgBent over Row 3 x 7-8 @ 26(1)-28(2)kgBicepsBarbell preacher curls: 6 x 7-8 @ 30(5)-32,5(1)kgsupersetted medkropshævninger 5 x 4Reverse curls 3 x 8 @ 25kg Edited March 28, 2006 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted March 30, 2006 Author Report Share Posted March 30, 2006 Torsdag 30/3-06BrystBænkpres (smith) 4x5-8 @ 75kgDumbbell Bench Press (skrå) 3x6 @ 26kgSkuldreDumbbell Arnold Press 3x5-6 @ 20kgDumbbell Lateral Raise 4x6-8 @ 9-10kg *TricepsLying Triceps Extension (French press) 6x8 @ 35-30(hakket bar)kgsupersetted medClose grip bænkpres: 5x5, samme antal kilo som french +Mave*Har fået at vide at man skal løfte den op, så hvis man holdt to flasker skulle vande begynde at løbe ud. Plejede normalt bare at tage dem lige.. men jeg syntes det virkede til at det ander gav bedre i skulderen. Quote Link to comment Share on other sites More sharing options...
BoGa Posted March 31, 2006 Author Report Share Posted March 31, 2006 Fredag 31/3-06Bensquat 3 x 8 @ 85-90kgLeg Extension 3 x 7-8 @ 65-70kgCalf Raise, smith 3 x 8 @ 125-130kgRygCable Straight Arm Pulldown 4 x 7-8 @ 27,5kgBent over Row 3 x 7-8 @ 26kgdødløft 3 x 6-8 @ 80kgBicepsBarbell curls: 6 x 8 @ 32,5(3)-35(2)kgsupersetted medkropshævninger 5 x 4Hammer curls: 3 x 7-8 @ 13kg Quote Link to comment Share on other sites More sharing options...
BoGa Posted April 3, 2006 Author Report Share Posted April 3, 2006 Søndag 2/4-06BrystBænkpres 4x6-8 @ 75-77,5kg (med assistance på den sidste)Dumbbell Bench Press (skrå) 4x6-8 @ 26-24kgSkuldreDumbbell Arnold Press 4x5-8 @ 20-22kgDumbbell Lateral Raise 4x7-8 @ 9kg TricepsTriceps pushdowns 5x8 @ 30-27,5kgsupersetted meddips: 5x5+Mave Quote Link to comment Share on other sites More sharing options...
BoGa Posted April 10, 2006 Author Report Share Posted April 10, 2006 Mandag 10/4-06BrystBænkpres 3x6-8 @ 75kgDumbbell Bench Press (skrå) 3x6-8 @ 26kg+en jeg ikke ved hvad hedder 3 x 8SkuldreDumbbell Arnold Press 3x5-8 @ 20-22kgDumbbell Lateral Raise 3x7-8 @ 9-10kg TricepsTriceps pushdowns 5x8 @ 30kgsupersetted meddips: 5x5+Mave Quote Link to comment Share on other sites More sharing options...
BoGa Posted April 11, 2006 Author Report Share Posted April 11, 2006 Så er jeg begyndt på den sidste fase af programmet der hedder Eccentric Training fasen, den varer i to uger.Tirsdag 11/4-06Ben7 min. cyklingsquat 3 x 8 @ 85kgRygChin-up 4 x 5-8 @ 22,5-15kg(hjælp)dødløft 3 x 6-8 @ 80(1)-85(2)kgBent over Row 3 x 7-8 @ 28kgBicepsReverse closegrip chins: 5 sæt x 5 eccentric-only repsConcentration curls: 4 x 12 @ 12kgHammer curls: 3 x 10 @ 13-14kg Quote Link to comment Share on other sites More sharing options...
BoGa Posted April 18, 2006 Author Report Share Posted April 18, 2006 (edited) Mandag 17/4-06BrystBænkpres 3x5-8 @ 75-77,5kgDumbbell Bench Press (skrå) 3x6-8 @ 26kg+en jeg ikke ved hvad hedder 2 x 8SkuldreDumbbell Arnold Press 3x5-8 @ 20-22kgDumbbell Lateral Raise 3x7-8 @ 9-10kg TricepsDips: 5 x5 eccentric-only reps One Arm Triceps Extension 4 x 10 @ 12kg+Mave Edited April 18, 2006 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted April 18, 2006 Author Report Share Posted April 18, 2006 Tirsdag 18/4-06Ben10 min. cyklingsquat 3 x 8 @ 85kgRygChin-up 4 x 5-8 @ 22,5kg(hjælp)dødløft 3 x 4-8 @ 80(1)-90(2)kgBent over Row 3 x 7-8 @ 28kgBicepsReverse closegrip chins: 5 x 5 eccentric-only reps med 2,5kgDumbell preacher curls: 4 x 10 @ 12kgHammer curls: 3 x 8 @ 14kg Quote Link to comment Share on other sites More sharing options...
BoGa Posted April 20, 2006 Author Report Share Posted April 20, 2006 Torsdag 20/4-06BrystBænkpres (smith) 4x4-8 @ 77,5-80kgDumbbell Bench Press (skrå) 3x5-8 @ 26-28kgSkuldreDumbbell Arnold Press 3x5-7 @ 22kgDumbbell Lateral Raise 4x6-8 @ 10kgTricepsDips: 5 x5 eccentric-only reps +5kgTriceps pushdown 4x8-10 @ 30kg+Mave Quote Link to comment Share on other sites More sharing options...
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