BoGa Posted April 24, 2006 Author Report Share Posted April 24, 2006 Søndag 23/4-06BrystBænkpres 4x6-8 @ 75-77,5kg (med assistance på den sidste)Dumbbell Bench Press (skrå) 4x6-8 @ 26kgSkuldreDumbbell Arnold Press 3x5-8 @ 20kgDumbbell Lateral Raise 3x7-8 @ 10kg TricepsDips: 5 x5 eccentric-only reps +5kgOne Arm Triceps Extension 4x8-10 @ 11kg+Mave Quote Link to comment Share on other sites More sharing options...
BoGa Posted April 24, 2006 Author Report Share Posted April 24, 2006 (edited) Jeg har nu været igennem programmet større overarme på 12 uger.Jeg har følgende stats:Vægt: 83,5kgOverarm afslappet: 31,5cmOverarm spændt: 36,5cmSå overordnet set, synes jeg det har været såsom så med resultaterne. Lidt fremgang har der dog været. Edited April 24, 2006 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted May 23, 2006 Author Report Share Posted May 23, 2006 (edited) Tirsdag 23/5-06Så er det tid til at vedligeholde loggen igen, har haft en periode hvorjeg ikke har orket det.Jeg er begyndt på et fullbody HST program jeg har fundet på nettet. Kort sagt går det ud påat jeg de to første uger træner 2 x12, de næste to uger 3 x 8 og de næste 4 uger 4 x 4. Bliver spændende og se om det givergode resultater.Squat 4 x 8 @ 90kgBænkpress 3 x 8 @ 70kgdumbell skrå bænk: 3 x 8 @ 26kgTriceps pushdown 3 x 8 @ 27,5kgDips 3 x 8 med 2,5 kgChin-ups 3 x 8, 22,5-30kg hjælpDødløft 2 x 8 @ 70kgBent-over row 3 x 8 @ 26-28kgBarbell curls 3 x 8 @ stang + 27,5kgConcentration curls 3 x 8 @ 13kgArnold Press 3 x 8 @ 20kgLateral raise 3 x 8 @ 10kgMave Edited May 26, 2006 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted May 26, 2006 Author Report Share Posted May 26, 2006 Fredag 26/5-06Squat (smith, desværre ikke plads ved fri) 4 x 8 @ 95kgBænkpress 3 x 8 @ 75-70kgdumbell skrå bænk: 3 x 8 @ 24kgTriceps pushdown 3 x 8 @ 27,5kgDips 3 x 8 med 2,5 kgChin-ups 3 x 8, 22,5-30kg hjælpBent-over row 3 x 8 @ 28kgBarbell curls 3 x 8 @ stang + 27,5-25kgConcentration curls 3 x 8 @ 13-14kgArnold Press 3 x 8 @ 20kgLateral raise 3 x 8 @ 10-11kgMave Quote Link to comment Share on other sites More sharing options...
BoGa Posted June 1, 2006 Author Report Share Posted June 1, 2006 Tirsdag 30/5-06Squat 4 x 8 @ 90kgBænkpress 3 x 6-8 @ 75kg"speciel" bænk: 3 x 8 @ 10kgTriceps pushdown 3 x 8 @ 30kgDips 3 x 8 med 5 kgChin-ups 3 x 8, (2)22,5-(1)30kg hjælpBent-over row 3 x 8 @ 28kgBarbell curls 1 x 8 @ stang + 30kg (fik så ondt i underarmen så jeg ikke kunne tage den mere)Concentration curls 3 x 8 @ 14kgArnold Press 3 x 8 @ 20-22kgLateral raise 3 x 8 @ 10-11kgMave Quote Link to comment Share on other sites More sharing options...
BoGa Posted October 26, 2006 Author Report Share Posted October 26, 2006 (edited) Så går jeg igang med at oprette holde bloggen igen ;)Stats:Vægt: 85kgomkreds overarm hvile: 38cmLige et billede af hvordan figuren ser ud nu.. Edited October 26, 2006 by BoGa Quote Link to comment Share on other sites More sharing options...
BoGa Posted October 26, 2006 Author Report Share Posted October 26, 2006 Torsdag 26/10-06MaveBænkpress 4 x 4-6 @ 82,5kg"speciel" bænk: 3 x 8 @ 10kgDips 3 x 4-8 @ BWFrench press: 3 x 8 @ 20kg (eksl. stang)Military: 3 x 8 @ 25kg (eksl. stang)Lever Seated Rear Lateral Raise (Gripless) 3 x 8 @ 35kgNote: Kunne ikke rigtig køre dips så godt idag, da jeg fik sygt ondt i skuldrene, hvorfor ved jeg ikke :/ Quote Link to comment Share on other sites More sharing options...
Insaniac Posted October 26, 2006 Report Share Posted October 26, 2006 Hva så lee hotti! :4thumbup: Godt at se du har gang i loggen igen. Quote Link to comment Share on other sites More sharing options...
BoGa Posted October 27, 2006 Author Report Share Posted October 27, 2006 Fredag 27/10-06Squat 1 x 8 @ 80kg1 x 8 @ 90kg2 x 6 @ 100kgLying Leg Curl 4 x 8 @ 20kgDødløft1 x 8 @ 60kg4 x 5 @ 80kgChin-ups4 x 8 @ 20kg (hjælp)Barbell Curl3 x 8 @ 20kg (% stang)Dumbbell Preacher Curl2 x 8 @ 10kg1 x 6 @ 12kgBarbell Wrist Curl3 x 8 @ 10kg (% stang) Quote Link to comment Share on other sites More sharing options...
BoGa Posted October 30, 2006 Author Report Share Posted October 30, 2006 Mandag 30/10-06MaveBænkpress 1 x 15 @ 50kg1 x 5 @ 85kg1 x 4 @ 85kg1 x 4 @ 85kg1 x 3 @ 85kg"speciel" bænk3 x 8 @ 10kgDips 1 x 8 @ BW1 x 8 @ BW1 x 7 @ BWFrench press: 1 x 8 @ 20kg (% stang)1 x 8 @ 20kg (% stang)1 x 7 @ 20kg (% stang)Military1 x 8 @ 25kg (% stang)1 x 8 @ 27,5kg (% stang)1 x 7 @ 27,5kg (% stang)Lever Seated Rear Lateral Raise (Gripless) 3 x 8 @ 35kgShrugs1 x 8 @ 65kg (% stang)1 x 8 @ 67,5 (% stang)1 x 7 @ 67,5 (% stang) Quote Link to comment Share on other sites More sharing options...
BoGa Posted October 31, 2006 Author Report Share Posted October 31, 2006 Tirsdag 31/10-06Squat 2 x 7 @ 100kg1 x 6 @ 100kg1 x 5 @ 100kgLying Leg Curl 1 x 8 @ 20kg2 x 6 @ 25kgDødløft1 x 10 @ 60kg1 x 6 @ 85kg2 x 5 @ 85kg1 x 4 @ 85kgChin-ups1 x 8 @ 20kg (hjælp)2 x 7 @ 15kg (hjælp)Barbell Curl1 x 8 @ 20kg (% stang)1 x 8 @ 22,5kg (% stang)1 x 7 @ 22,5kg (% stang)Dumbbell Preacher Curl3 x 7 @ 12kgBarbell Wrist Curl1 x 8 @ 10kg (% stang)1 x 7 @ 10kg (% stang)1 x 6 @ 10kg (% stang) Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 2, 2006 Author Report Share Posted November 2, 2006 Torsdag 2/11-06MaveBænkpress 1 x 12 @ 60kg1 x 5 @ 85kg1 x 4 @ 85kg1 x 4 @ 85kg1 x 4 @ 85kg"speciel" bryst1 x 8 @ 10kg2 x 6 @ 15kgDips 1 x 8 @ BW1 x 8 @ BW1 x 8 @ BWFrench press: 1 x 8 @ 20kg (% stang)1 x 8 @ 20kg (% stang)1 x 7 @ 22,5kg (% stang)Military2 x 8 @ 27,5kg (% stang)1 x 7 @ 27,5kg (% stang)Lever Seated Rear Lateral Raise (Gripless) 1 x 8 @ 35kg2 x 7 @ 40kgShrugs1 x 8 @ 65kg (% stang)1 x 7 @ 67,5 (% stang)1 x 7 @ 67,5 (% stang) Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 3, 2006 Author Report Share Posted November 3, 2006 Fredag 3/11-06Squat 2 x 8 @ 100kg2 x 6 @ 102,5kgLying Leg Curl 1 x 8 @ 25kg2 x 6 @ 25kgDødløft1 x 10 @ 60kg4 x 5 @ 85kgChin-ups1 x 8 @ 15kg (hjælp)2 x 7 @ 15kg (hjælp)Barbell Curl2 x 8 @ 22,5kg (% stang)1 x 7 @ 22,5kg (% stang)Dumbbell Preacher Curl2 x 8 @ 12kg1 x 7 @ 12kgBarbell Wrist Curl1 x 8 @ 10kg (% stang)1 x 7 @ 10kg (% stang)1 x 6 @ 10kg (% stang) Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 7, 2006 Author Report Share Posted November 7, 2006 Søndag 5/11-06MaveBænkpress 1 x 12 @ 50kg2 x 4 @ 87,5kg2 x 3 @ 87,5kg"speciel" bryst1 x 8 @ 15kg2 x 7 @ 15kgDips 1 x 8 @ BW + 2,5kg1 x 7 @ BW + 5kg1 x 6 @ BW + 5kgFrench press: 2 x 8 @ 22,5kg (% stang)1 x 7 @ 22,5kg (% stang)Military3 x 8 @ 25kg (% stang)Seated Rear Lateral Raise1 x 8 @ 8kg2 x 6 @ 8kg Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 7, 2006 Author Report Share Posted November 7, 2006 Tirsdag 7/11-06Squat 2 x 8 @ 100kg2 x 6 @ 105kgLying Leg Curl 2 x 8 @ 25kg1 x 7 @ 25kgAlternativ rygChin-ups2 x 6 @ 10kg (hjælp)2 x 5 @ 10kg (hjælp)Barbell Curl2 x 8 @ 22,5kg (% stang)1 x 7 @ 22,5kg (% stang)Dumbbell Preacher Curl2 x 8 @ 12kg1 x 6 @ 14kgBarbell Wrist Curl1 x 8 @ 10kg (% stang)1 x 7 @ 10kg (% stang)1 x 6 @ 10kg (% stang) Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 10, 2006 Author Report Share Posted November 10, 2006 Torsdag 9/11-06MaveBænkpress 1 x 12 @ 50kg1 x 5 @ 87,5kg2 x 4 @ 87,5kg1 x 3 @ 87,5kg"speciel" bryst3 x 8 @ 15kgDips 2 x 8 @ BW + 5kg1 x 7 @ BW + 5kgFrench press: 2 x 8 @ 22,5kg (% stang)1 x 7 @ 22,5kg (% stang)Military3 x 8 @ 27,5kg (% stang)Seated Rear Lateral Raise2 x 8 @ 8kg1 x 7 @ 8kgShrugs3 x 8 @ 65kg (% stang) Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 11, 2006 Author Report Share Posted November 11, 2006 Fredag 11/11-06Squat 2 x 8 @ 102,5kg1 x 7 @ 102,5kg1 x 6 @ 102,5kgCalf Raise3 x 8 @ "3. nederste"Dødløft1 x 12 @ 60kg2 x 6 @ 85kg2 x 5 @ 87,5kgChin-ups1 x 7 @ 10kg (hjælp)1 x 6 @ 10kg (hjælp)1 x 5 @ 10kg (hjælp)Barbell Curl2 x 8 @ 22,5kg (% stang)1 x 7 @ 25kg (% stang)Dumbbell Preacher Curl1 x 8 @ 14kg1 x 7 @ 14kg1 x 6 @ 14kgBarbell Wrist Curl1 x 8 @ 12,5kg (% stang)1 x 7 @ 12,5kg (% stang)1 x 6 @ 12,5kg (% stang) Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 13, 2006 Author Report Share Posted November 13, 2006 Mandag 13/11-06MaveBænkpress 1 x 12 @ 50kg1 x 5 @ 87,5kg3 x 4 @ 87,5kg"speciel" bryst1 x 8 @ 17,5kg1 x 7 @ 17,5kg1 x 6 @ 17,5kgDips 2 x 8 @ BW + 5kg1 x 6 @ BW + 5kgFrench press: 1 x 8 @ 25kg (% stang)1 x 7 @ 25kg (% stang)1 x 6 @ 25kg (% stang)Military1 x 8 @ 30kg (% stang)1 x 7 @ 30kg (% stang)1 x 6 @ 30kg (% stang)Seated Rear Lateral Raise3 x 8 @ 8kgShrugs1 x 8 @ 67,5kg (% stang)2 x 8 @ 67,5kg (% stang) Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 14, 2006 Author Report Share Posted November 14, 2006 Tirsdag 14/11-06Squat 2 x 8 @ 102,5kg2 x 7 @ 105kgLying Leg Curl 1 x 8 @ 25kg1 x 7 @ 30kg1 x 6 @ 30kgDødløft1 x 12 @ 60kg3 x 6 @ 87,5kgChin-ups2 x 7 @ 10kg (hjælp)1 x 6 @ 10kg (hjælp)Barbell Curl2 x 8 @ 25kg (% stang)1 x 6 @ 25kg (% stang)Dumbbell Preacher Curl2 x 8 @ 14kg1 x 6 @ 16kgBarbell Wrist Curl1 x 8 @ 12,5kg (% stang)1 x 7 @ 12,5kg (% stang)1 x 6 @ 12,5kg (% stang) Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 16, 2006 Author Report Share Posted November 16, 2006 Mandag 13/11-06Kunne ikke træne mave idag, da jeg stadig var for øm efter sidste gang, hvor jeg lavede en ny, der gav rigtig godt Bænkpress1 x 14 @ 60kg1 x 5 @ 87,5kg3 x 4 @ 87,5kg"speciel" bryst1 x 8 @ 17,5kg2 x 6 @ 20kgDips1 x 8 @ BW + 10kg2 x 6 @ BW + 10kgFrench press:1 x 7 @ 25kg (% stang)1 x 6 @ 25kg (% stang)1 x 7 @ 22,5kg (% stang)Military1 x 8 @ 30kg (% stang)1 x 7 @ 30kg (% stang)1 x 6 @ 30kg (% stang)Seated Rear Lateral Raise2 x 8 @ 10kg1 x 7 @ 10kgShrugs3 x 8 @ 67,5kg (% stang) Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 17, 2006 Author Report Share Posted November 17, 2006 Fredag 17/11-06Squat1 x 8 @ 105kg2 x 7 @ 105kg1 x 6 @ 105kgLying Leg Curl1 x 8 @ 30kg1 x 7 @ 30kg1 x 6 @ 30kgDødløft1 x 10 @ 60kg1 x 6 @ 90kg3 x 5 @ 90kgChin-ups1 x 8 @ 10kg (hjælp)1 x 7 @ 10kg (hjælp)1 x 6 @ 10kg (hjælp)Barbell Curl2 x 8 @ 25kg (% stang)1 x 6 @ 27,5kg (% stang)Dumbbell Preacher Curl1 x 8 @ 14kg1 x 7 @ 16kg1 x 5 @ 16kgBarbell Wrist Curl1 x 8 @ 12,5kg (% stang)1 x 7 @ 12,5kg (% stang)1 x 6 @ 12,5kg (% stang) Quote Link to comment Share on other sites More sharing options...
salt Posted November 17, 2006 Report Share Posted November 17, 2006 Hej BoGasan. Din squat ser god ud, hvor dybt kører du den? Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 20, 2006 Author Report Share Posted November 20, 2006 Hej BoGasan. Din squat ser god ud, hvor dybt kører du den?Hey :] ...Jeg kører den ned til vinkelret, så kan jeg ikke komme længere ned... Ved heller ikke om det er godt for knæene at køre længere ned ?! Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 20, 2006 Author Report Share Posted November 20, 2006 Mandag 20/11-06MaveBænkpress1 x 13 @ 60kg1 x 5 @ 90kg3 x 3 @ 90kg"speciel" bryst1 x 7 @ 20kg2 x 6 @ 20kgDips1 x 8 @ BW + 10kg1 x 7 @ BW + 10kg1 x 6 @ BW + 10kgFrench press:1 x 7 @ 25kg (% stang)2 x 6 @ 25kg (% stang)Military1 x 8 @ 30kg (% stang)2 x 7 @ 30kg (% stang)Seated Rear Lateral Raise2 x 8 @ 10kg1 x 7 @ 10kgShrugs1 x 8 @ 70kg (% stang)1 x 7 @ 70kg (% stang)1 x 6 @ 70kg (% stang) Quote Link to comment Share on other sites More sharing options...
BoGa Posted November 21, 2006 Author Report Share Posted November 21, 2006 Tirsdag 21/11-06Squat2 x 8 @ 105kg2 x 7 @ 105kgLying Leg Curl2 x 8 @ 30kg1 x 7 @ 30kgDødløft1 x 10 @ 60kg1 x 7 @ 90kg1 x 6 @ 90kg2 x 5 @ 90kgChin-ups2 x 8 @ 10kg (hjælp)1 x 6 @ 10kg (hjælp)Barbell Curl1 x 8 @ 25kg (% stang)1 x 7 @ 27,5kg (% stang)1 x 6 @ 27,5kg (% stang)Dumbbell Preacher Curl1 x 7 @ 16kg1 x 6 @ 16kg1 x 6 @ 16kgBarbell Wrist Curl1 x 8 @ 12,5kg (% stang)1 x 7 @ 12,5kg (% stang)1 x 6 @ 12,5kg (% stang) Quote Link to comment Share on other sites More sharing options...
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