BoGa's logbog

[BoGa]

Torsdag 23/11-06

Mave

Bænkpress

1 x 13 @ 60kg

1 x 5 @ 90kg

2 x 4 @ 90kg

1 x 3 @ 90kg

"speciel" bryst

3 x 7 @ 20kg

Dips

1 x 8 @ BW + 10kg

1 x 7 @ BW + 10kg

1 x 6 @ BW + 10kg

French press:

1 x 6 @ 25kg (% stang)

1 x 5 @ 25kg (% stang)

1 x 4 @ 25kg (% stang)

Military

2 x 8 @ 30kg (% stang)

1 x 7 @ 30kg (% stang)

Seated Rear Lateral Raise

3 x 8 @ 10kg

Shrugs

3 x 8 @ 70kg (% stang)

[BoGa]

Fredag 24/11-06

Squat

4 x 8 @ 105kg

Lying Leg Curl

2 x 8 @ 30kg

1 x 7 @ 30kg

Dødløft

1 x 10 @ 60kg

1 x 7 @ 90kg

2 x 6 @ 90kg

1 x 5 @ 90kg

Chin-ups

1 x 6 @ 5kg (hjælp)

1 x 5 @ 5kg (hjælp)

1 x 4½ @ 5kg (hjælp)

Barbell Curl

1 x 8 @ 27,5kg (% stang)

1 x 7 @ 27,5kg (% stang)

1 x 6 @ 27,5kg (% stang)

Dumbbell Preacher Curl

1 x 8 @ 16kg

1 x 7 @ 16kg

1 x 6 @ 16kg

Barbell Wrist Curl

1 x 7 @ 15kg (% stang)

1 x 6 @ 15kg (% stang)

1 x 6 @ 15kg (% stang)

[BoGa]

Mandag 27/11-06

Mave

Bænkpress

1 x 15 @ 60kg

3 x 4 @ 90kg

1 x 3 @ 90kg

"speciel" bryst

1 x 8 @ 20kg

2 x 7 @ 20kg

Dips

1 x 8 @ BW + 10kg

1 x 7 @ BW + 10kg

1 x 6 @ BW + 10kg

French press:

1 x 8 @ 25kg (% stang)

2 x 6 @ 25kg (% stang)

Military

1 x 7 @ 32,5kg (% stang)

2 x 6 @ 32,5kg (% stang)

Seated Rear Lateral Raise

1 x 7 @ 12kg

2 x 6 @ 12kg

Shrugs

1 x 8 @ 72,5kg (% stang)

1 x 7 @ 72,5kg (% stang)

1 x 6 @ 72,5kg (% stang)

Edited November 30, 2006 by BoGa

[BoGa]

Tirsdag 28/11-06

Squat

1 x 8 @ 107,5kg

2 x 7 @ 107,5kg

1 x 6 @ 107,5kg

Lying Leg Curl

1 x 8 @ 30kg

1 x 6 @ 35kg

1 x 5 @ 35kg

Dødløft

1 x 10 @ 60kg

1 x 6 @ 92,5kg

3 x 5 @ 92,5kg

Chin-ups

1 x 6 @ 5kg (hjælp)

1 x 5½ @ 5kg (hjælp)

1 x 5 @ 5kg (hjælp)

Barbell Curl

2 x 8 @ 27,5kg (% stang)

1 x 6 @ 27,5kg (% stang)

Dumbbell Preacher Curl

1 x 8 @ 16kg

1 x 7 @ 16kg

1 x 6 @ 16kg

Barbell Wrist Curl

2 x 7 @ 15kg (% stang)

1 x 6 @ 15kg (% stang)

[BoGa]

Torsdag 31/11-06

Mave

Bænkpress

1 x 15 @ 60kg

1 x 4 @ 90kg

3 x 3 @ 90kg

"speciel" bryst

2 x 8 @ 20kg

1 x 7 @ 20kg

Dips

2 x 8 @ BW + 10kg

1 x 6 @ BW + 10kg

French press:

1 x 8 @ 25kg (% stang)

2 x 6 @ 25kg (% stang)

Military

1 x 8 @ 32,5kg (% stang)

1 x 7 @ 32,5kg (% stang)

2 x 6 @ 32,5kg (% stang)

Seated Rear Lateral Raise

1 x 8 @ 12kg

1 x 7 @ 12kg

1 x 6 @ 12kg

Shrugs

1 x 8 @ 72,5kg (% stang)

1 x 7 @ 72,5kg (% stang)

1 x 6 @ 72,5kg (% stang)

[BoGa]

Fredag 1/12-06

Squat

2 x 8 @ 107,5kg

2 x 7 @ 107,5kg

Lying Leg Curl

1 x 8 @ 30kg

1 x 7 @ 35kg

1 x 6 @ 35kg

Dødløft

1 x 10 @ 60kg

2 x 6 @ 92,5kg

2 x 5 @ 92,5kg

Chin-ups

1 x 6½ @ 5kg (hjælp)

1 x 5½ @ 5kg (hjælp)

1 x 5 @ 5kg (hjælp)

Barbell Curl

2 x 8 @ 27,5kg (% stang)

1 x 7 @ 27,5kg (% stang)

Dumbbell Preacher Curl

2 x 8 @ 16kg

1 x 7 @ 16kg

Barbell Wrist Curl

1 x 7 @ 15kg (% stang)

2 x 6 @ 15kg (% stang)

[Insaniac]

Uha, det nogle nice nok squat du får fyret af :4thumbup:

[BoGa]

Mandag 4/12-06

Mave

Bænkpress

1 x 15 @ 60kg

3 x 4 @ 90kg

1 x 3 @ 90kg

"speciel" bryst

2 x 8 @ 20kg

1 x 7 @ 20kg

Dips

1 x 8 @ BW + 12,5kg

1 x 6 @ BW + 12,5kg

1 x 5 @ BW + 12,5kg

French press:

1 x 8 @ 25kg (% stang)

1 x 7 @ 25kg (% stang)

1 x 6 @ 25kg (% stang)

Military

2 x 8 @ 32,5kg (% stang)

1 x 6 @ 32,5kg (% stang)

Seated Rear Lateral Raise

1 x 8 @ 12kg

1 x 7 @ 12kg

1 x 6 @ 12kg

Shrugs

1 x 8 @ 72,5kg (% stang)

1 x 7 @ 72,5kg (% stang)

1 x 6 @ 72,5kg (% stang)

[BoGa]

Tirsdag 5/12-06

Squat

2 x 8 @ 110kg

2 x 7 @ 110kg

Lying Leg Curl

1 x 8 @ 35kg

1 x 7 @ 35kg

1 x 6 @ 35kg

Dødløft

1 x 10 @ 60kg

1 x 6 @ 95kg

3 x 4 @ 95kg

Chin-ups

2 x 6 @ 5kg (hjælp)

1 x 5 @ 5kg (hjælp)

Barbell Curl

2 x 8 @ 27,5kg (% stang)

1 x 5 @ 30kg (% stang)

Dumbbell Preacher Curl

3 x 8 @ 16kg

Barbell Wrist Curl

1 x 8 @ 15kg (% stang)

1 x 7 @ 15kg (% stang)

1 x 6 @ 15kg (% stang)

[BoGa]

Mandag 11/12-06

Mave

Bænkpress

1 x 15 @ 60kg

2 x 4 @ 90kg

2 x 3 @ 90kg

"speciel" bryst

1 x 8 @ 20kg

2 x 7 @ 20kg

Cable One Arm Pushdown

1 x 8 @ 10kg

1 x 8 @ 15kg

1 x 7 @ 17,5kg

French press:

1 x 7 @ 25kg (% stang)

2 x 5 @ 25kg (% stang)

Military

1 x 8 @ 32,5kg (% stang)

1 x 7 @ 32,5kg (% stang)

1 x 6 @ 32,5kg (% stang)

Seated Rear Lateral Raise

1 x 8 @ 12kg

2 x 7 @ 12kg

Shrugs

1 x 8 @ 72,5kg (% stang)

1 x 7 @ 72,5kg (% stang)

1 x 6 @ 72,5kg (% stang)

[BoGa]

Tirsdag 12/12-06

Squat

2 x 8 @ 110kg

2 x 7 @ 112,5kg

Lying Leg Curl

1 x 8 @ 35kg

1 x 7 @ 35kg

1 x 6 @ 35kg

Dødløft

1 x 10 @ 60kg

3 x 5 @ 95kg

1 x 4 @ 95kg

Chin-ups

1 x 6½ @ 5kg (hjælp)

1 x 6 @ 5kg (hjælp)

1 x 5½ @ 5kg (hjælp)

Barbell Curl

2 x 8 @ 27,5kg (% stang)

1 x 5 @ 30kg (% stang)

Dumbbell Preacher Curl

2 x 8 @ 16kg

1 x 5 @ 18kg

Barbell Wrist Curl

1 x 8 @ 17,5kg (% stang)

1 x 7 @ 17,5kg (% stang)

1 x 6 @ 17,5kg (% stang)

[BoGa]

Torsdag 14/12-06

Mave

Bænkpress

1 x 15 @ 60kg

1 x 5 @ 90kg

2 x 4 @ 90kg

1 x 3 @ 90kg

"speciel" bryst

1 x 8 @ 22,5kg

1 x 7 @ 22,5kg

1 x 6 @ 22,5kg

Cable One Arm Pushdown

2 x 8 @ 17,5kg

1 x 6 @ 20kg

French press:

1 x 8 @ 25kg (% stang)

1 x 7 @ 25kg (% stang)

1 x 5 @ 25kg (% stang)

Military

1 x 8 @ 32,5kg (% stang)

Det lykkedes mig så at lave en forkert bevægelse da jeg skulle have vægtstangen ned igen. Så lige med det samme kunne jeg mærke at der var en muskel der ikke fik det så godt, og nu har jeg så fået ondt i ryggen lige ved skulderbladet og går op i nakken :annoyed: :annoyed: :annoyed:

[BoGa]

Mandag 18/12-06

Mave

Bænkpress

1 x 15 @ 60kg

1 x 5 @ 90kg

3 x 3 @ 90kg

"speciel" bryst

1 x 8 @ 22,5kg

1 x 7 @ 22,5kg

1 x 6 @ 22,5kg

Cable One Arm Pushdown

1 x 8 @ 17,5kg

1 x 7 @ 20kg

1 x 6 @ 20kg

French press:

1 x 8 @ 25kg (% stang)

1 x 6 @ 25kg (% stang)

1 x 5 @ 25kg (% stang)

Military

1 x 8 @ 32,5kg (% stang)

2 x 6 @ 32,5kg (% stang)

Seated Rear Lateral Raise

1 x 8 @ 12kg

2 x 7 @ 12kg

Shrugs

1 x 8 @ 72,5kg (% stang)

1 x 7 @ 72,5kg (% stang)

1 x 6 @ 72,5kg (% stang)

[BoGa]

Tirsdag 19/12-06

Squat

2 x 8 @ 112,5kg

2 x 7 @ 112,5kg

Lying Leg Curl

1 x 8 @ 35kg

1 x 7 @ 35kg

1 x 6 @ 35kg

Dødløft

1 x 10 @ 60kg

1 x 5 @ 97,5kg

3 x 4 @ 97,5kg

Chin-ups

1 x 6 @ 5kg (hjælp)

1 x 5 @ 5kg (hjælp)

1 x 4 @ 5kg (hjælp)

Barbell Curl

2 x 8 @ 27,5kg (% stang)

1 x 6 @ 27,5kg (% stang)

Dumbbell Preacher Curl

2 x 8 @ 16kg

1 x 5 @ 18kg

Barbell Wrist Curl

1 x 7 @ 17,5kg (% stang)

2 x 6 @ 17,5kg (% stang)

[BoGa]

Mandag 18/12-06

Mave

Bænkpress

1 x 12 @ 60kg

2 x 3 @ 90kg

Skulder problemmer gjorde at jeg ikke ville tage mere i denne øvelse

"speciel" bryst

2 x 8 @ 22,5kg

1 x 7 @ 22,5kg

1 x 6 @ 22,5kg

Cable One Arm Pushdown

2 x 8 @ 20kg

1 x 7 @ 20kg

French press:

2 x 8 @ 25kg (% stang)

1 x 6 @ 25kg (% stang)

Military

1 x 8 @ 32,5kg (% stang)

1 x 7 @ 32,5kg (% stang)

1 x 5½ @ 35kg (% stang)

Seated Rear Lateral Raise

2 x 8 @ 12kg

1 x 6 @ 14kg

Shrugs

1 x 5 @ 72,5kg (% stang)

Problemmer med skulderen

[BoGa]

Fredag 22/12-06

Squat

2 x 8 @ 115kg

1 x 7 @ 115kg

1 x 6 @ 115kg

Lying Leg Curl

2 x 8 @ 35kg

1 x 5½ @ 40kg

Dødløft

1 x 12 @ 60kg

2 x 5 @ 97,5kg

2 x 4 @ 97,5kg

Cable Straight Arm Pulldown supersetted med front pulldown

Skulderen brokkede sig da jeg prøvede at køre chin-ups

Barbell Curl

3 x 8 @ 27,5kg (% stang)

Dumbbell Preacher Curl

1 x 8 @ 16kg

1 x 7 @ 18kg

1 x 6 @ 18kg

Barbell Wrist Curl

2 x 8 @ 17,5kg (% stang)

1 x 7 @ 17,5kg (% stang)

[BoGa]

Mandag 25/12-06

Mave

Bænkpress

1 x 12 @ 60kg

1 x 8 @ 80kg

3 x 3 @ 80kg

"speciel" bryst

2 x 8 @ 22,5kg

1 x 7 @ 22,5kg

Cable One Arm Pushdown

1 x 8 @ 20kg

2 x 6 @ 22,5kg

French press:

2 x 8 @ 25kg (% stang)

1 x 6 @ 25kg (% stang)

Military

1 x 8 @ 32,5kg (% stang)

1 x 6 @ 35kg (% stang)

1 x 5 @ 35kg (% stang)

Seated Rear Lateral Raise

1 x 8 @ 12kg

1 x 7 @ 14kg

1 x 6 @ 14kg

[BoGa]

Tirsdag 26/12-06

Squat

2 x 8 @ 115kg

1 x 7 @ 117,5kg

1 x 6 @ 117,5kg

Lying Leg Curl

1 x 8 @ 35kg

1 x 6 @ 40kg

1 x 5 @ 40kg

Dødløft

1 x 12 @ 60kg

1 x 6 @ 97,5kg

2 x 5 @ 97,5kg

Cable Straight Arm Pulldown supersetted med front pulldown

Skulderen brokkede sig da jeg prøvede at køre chin-ups

Barbell Curl

2 x 8 @ 27,5kg (% stang)

1 x 6 @ 30kg (% stang)

Dumbbell Preacher Curl

1 x 8 @ 18kg

1 x 6 @ 18kg

1 x 5 @ 18kg

Barbell Wrist Curl

2 x 8 @ 17,5kg (% stang)

1 x 7 @ 17,5kg (% stang)

[BoGa]

Torsdag 28/12-06

Mave

Bænkpress kun ikke udføres, da det gør nas i skulderen når jeg prøverr at lave øvelsen.

"speciel" bryst

1 x 8 @ 22,5kg

1 x 6 @ 25kg

2 x 5 @ 25kg

Cable One Arm Pushdown

2 x 8 @ 20kg

1 x 6 @ 22,5kg

French press:

1 x 7 @ 27,5kg (% stang)

1 x 6 @ 27,5kg (% stang)

1 x 7 @ 25kg (% stang)

Military

1 x 8 @ 35kg (% stang)

1 x 7 @ 35kg (% stang)

1 x 6 @ 35kg (% stang)

1 x 4 @ 35kg (% stang)

Seated Rear Lateral Raise

1 x 8 @ 14kg

1 x 7 @ 14kg

1 x 6 @ 14kg

Edited December 28, 2006 by BoGa

[BoGa]

Fredag 29/12-06

Squat

2 x 8 @ 117,5kg

1 x 7 @ 117,5kg

1 x 6 @ 117,5kg

Lying Leg Curl

1 x 7 @ 35kg

1 x 6 @ 35kg

1 x 5 @ 35kg

Dødløft

1 x 12 @ 60kg

1 x 5 @ 100kg

2 x 4 @ 100kg

Cable Straight Arm Pulldown supersetted med

3 x 8 @ 55kg

Front pulldown

1 x 5 @ 50kg

1 x 4 @ 50kg

1 x 3 @ 50kg

Dumbbell Preacher Curl

2 x 8 @ 18kg

1 x 7 @ 18kg

1 x 6 @ 18kg

Barbell Wrist Curl

1 x 8 @ 20kg (% stang)

2 x 6 @ 20kg (% stang)

[BoGa]

Mandag 8/1-07

Mave

Bænkpress

1 x 8 @ 80kg

1 x 7 @ 80kg

1 x 6 @ 80kg

Dumbbell incline Bench Press

1 x 8 @ 20kg

1 x 8 @ 24kg

1 x 7 @ 24kg

1 x 6 @ 24kg

Cable Pushdown

1 x 15 @ 15kg

1 x 8 @ 30kg

1 x 7 @ 30kg

1 x 6 @ 30kg

Triceps extension:

3 x 8 @ 12kg

Arnold Press

1 x 8 @ 20kg

1 x 7 @ 20kg

1 x 6 @ 20kg

Dumbbell Lateral Raise

1 x 8 @ 10kg

1 x 7 @ 10kg

1 x 6 @ 10kg

Edited January 8, 2007 by BoGa

[BoGa]

Tirsdag 9/1-07

Squat

3 x 8 @ 115kg

Seated Calf Press

1 x 8 @ 60kg

1 x 8 @ 70kg

1 x 7 @ 70kg

Seated Row (kan ikke helt regne med antal kilo)

2 x 8 @ 95kg

1 x 7 @ 105kg

Front pulldown

3 x 8 @ 55kg

Dumbbell Incline Curl

1 x 8 @ 14kg

2 x 8 @ 16kg

1 x 7 @ 16kg

Concentration Curl

2 x 7 @ 14kg

1 x 6 @ 14kg

Barbell Reverse Curl

1 x 8 @ 10kg

2 x 8 @ 12,5kg

Edited January 12, 2007 by BoGa

[BoGa]

Torsdag 11/1-07

Mave

Bænkpress

1 x 8 @ 80kg

1 x 7 @ 80kg

1 x 6 @ 80kg

Dumbbell incline Bench Press

1 x 8 @ 24kg

2 x 7 @ 24kg

Cable Pushdown

2 x 8 @ 30kg

1 x 7 @ 30kg

Triceps extension:

1 x 8 @ 14kg

2 x 7 @ 14kg

Arnold Press

1 x 8 @ 20kg

2 x 7 @ 20kg

Dumbbell Lateral Raise

1 x 8 @ 10kg

2 x 7 @ 10kg

[BoGa]

Fredag 12/1-07

Squat

1 x 10 @ 117,5kg

1 x 9 @ 117,5kg

1 x 7 @ 117,5kg

Seated Calf Press

1 x 10 @ 70kg

1 x 10 @ 80kg

1 x 9 @ 80kg

Seated Row (kan ikke helt regne med antal kilo)

3 x 8 @ 105kg

Front pulldown

1 x 8 @ 60kg

1 x 7 @ 60kg

1 x 6 @ 60kg

Dumbbell Incline Curl

1 x 8 @ 16kg

1 x 8 @ 18kg

1 x 6 @ 18kg

Concentration Curl

3 x 8 @ 14kg

Dumbbell Reverse Wrist Curl

1 x 8 @ 5kg

2 x 7 @ 6kg

[BoGa]

Mandag 15/1-07

Seated Crunch

1 x 8 @ 55kg

1 x 7 @ 60kg

1 x 6 @ 60kg

Vertical Leg-Hip Raise

2 x 8 @ BW +4kg

1 x 6 @ BW +4kg

Bænkpress

2 x 8 @ 80kg

1 x 5 @ 80kg

Dumbbell incline Bench Press

1 x 8 @ 26kg

1 x 7 @ 26kg

1 x 6 @ 26kg

Cable Pushdown

1 x 8 @ 35kg

1 x 7 @ 35kg

1 x 8 @ 30kg

Triceps extension:

2 x 7 @ 14kg

1 x 6 @ 14kg

Arnold Press

2 x 8 @ 20kg

1 x 6 @ 20kg

Dumbbell Lateral Raise

1 x 8 @ 10kg

2 x 7 @ 10kg

1 x 6 @ 10kg