BlaziN Posted August 16, 2009 Author Report Share Posted August 16, 2009 d. 16/8 2009Squat5x79kg5x92kg5x105kg5x118kg3x135kg8x105kgBench Press5x50kg5x59kg5x67kg5x76kg3x86kg8x67kgBend Over Row5x41kg5x48kg5x55kg5x61kg3x70kg8x55kgAssistanceWeighted Dips 2x8 BW+20kg, 1x3 BW+20kg+1x5BWBarbell Curls 1x8 49kg 2x8 45kg (havde kommet til at tage for mange kg på i første set og opdagede det først i pausen, 1 set blev også med ret dårlig form)Triceps Extensions 2x8 47,5kg, 1x6 47,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 18, 2009 Author Report Share Posted August 18, 2009 d. 18/8 2009Squat5x81kg5x94kg5x108kg5x121kg5x135kgBench Press5x52kg5x60kg5x69kg5x78kg5x86kgBend over Row5x42kg5x49kg5x56kg5x63kg5x70kgAssistance:Delt Triad 3x12 5kgWeighted Hypers 2x10 BW+45kgkneeling cable chrunch 1x8 35kg, 3x8 40kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 20, 2009 Author Report Share Posted August 20, 2009 d. 20/8 2009Squat5x81kg5x94kg5x108kg5x108kgmilitary press5x40kg5x45kg5x51kg5x57kgDeadlift5x110kg (skulle have taget 113kg, glemte bare de sidste kg)5x129kg5x135kg (fik taget 10kg, for lidt så det blev et ekstra set)5x145kg5x162kgAssistance:push ups 1xfailure (32)hanging leg raise 3x0 (glemte øvelsen) Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 24, 2009 Author Report Share Posted August 24, 2009 d. 22/8 2009Squat5x81kg5x94kg5x108kg5x121kg3x138kg8x108kgBench Press5x52g5x60kg5x69kg5x78kg3x88kg8x69kgBend Over Row5x42kg5x49kg5x56kg5x63kg3x72kg8x56kgAssistanceWeighted Dips 3x8 BW+20kgBarbell Curls 2x8 45kg 1x6 45kgTriceps Extensions 2x8 47,5kg, 1x7 47kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 24, 2009 Author Report Share Posted August 24, 2009 (edited) d. 24/8 2009Squat5x83kg5x97kg5x110kg5x124kg5x138kgBench Press5x53kg5x62kg5x71kg5x79kg5x88kgBend over Row5x43kg5x50kg5x57kg5x65kg5x72kgAssistance:Weighted Hypers 2x10 BW+50kgDumbbell Push Crunch 2x8 20kg, 1x8 15kg Edited September 2, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 27, 2009 Author Report Share Posted August 27, 2009 d. 26/8 2009Squat5x83kg5x97kg5x110kg5x110kgmilitary press5x41kg5x46kg5x52kg5x58kgDeadlift5x116kg5x132kg5x149kg5x166kg (brugte bælte i sidste setAssistance:hanging leg raise 3x12 Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 28, 2009 Author Report Share Posted August 28, 2009 d. 28/8 2009Squat5x83kg5x97kg5x110kg5x124kg3x141kg8x110kgBench Press5x53g5x62kg5x71kg5x79kg3x91kg8x71kgBend Over Row5x43kg5x50kg5x57kg5x65kg3x74kg8x57kgAssistanceWeighted Dips 3x0 (nåede ikke øvelsen inden jeg skulle i skole)Barbell Curls 2x8 45kg 1x8 42kgTriceps Extensions 3x8 47,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 2, 2009 Author Report Share Posted September 2, 2009 d. 1/9 2009Squat5x85kg5x99kg5x113kg5x127kg5x141kgBench Press5x54kg5x63kg5x72kg5x81kg5x91kg1x1 100kg (skulle lige se om jeg ikke kunne tage 100kg, og det kunne jeg :D)Bend over Row5x44kg5x51kg5x59kg5x66kg5x74kgAssistance:Weighted Hypers 2x10 BW+50kgdumbell side bend 3x8 40kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 4, 2009 Author Report Share Posted September 4, 2009 d. 4/9 2009Squat5x85kg5x99kg5x113kg5x113kgmilitary press5x42kg5x48kg5x53kg5x59kgDeadlift5x119kg5x136kg5x153kg5x170kgAssistance:hanging leg raise 3x10 Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 5, 2009 Author Report Share Posted September 5, 2009 d. 5/9 2009Squat5x85kg5x99kg5x113kg5x127kg3x145kg8x113kgBench Press5x54g5x63kg5x72kg5x81kg3x93kg8x72kgBend Over Row5x44kg5x51kg5x59kg5x66kg3x75kg8x59kgAssistanceWeighted Dips 3x8 BW+20kgBarbell Curls 2x8 45kg 1x6 45kgTriceps Extensions 1x8 47,5kg, 1x7 47,5kg, 1x6 45kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 8, 2009 Author Report Share Posted September 8, 2009 d. 8/9 2009squat 1x12 115kg, 1x12 110kg, 1x8 105kgstep up 1x12 40kg, 2x12 50kgbench press 3x11 70kg, 1x10 70kg, 1x8 62,5kg dumbbell swing 3x12 25kgnyt program jeg skal prøve, og det var ret hårdt. er slet ikke vandt til så mange gentagelse Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 11, 2009 Author Report Share Posted September 11, 2009 (edited) d. 11/9 2009lunges 3x12 55kgbulgarian squat 1x12 30kg, 2x12 20kgdumbbell bench press 1x12 30kg, 2x12 25kgclean 3x12 50kg (skulle have lavet power cleans)hanging leg raise 3x12 Edited September 17, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 13, 2009 Author Report Share Posted September 13, 2009 d. 12/9 2009front squat 3x12 80kgstep up 3x12 55kgbench press 2x12 65kg, 1x9 65kg (min ene skulder knak, så stoppede)snatch-grip deadlift 3x12 80kgkneeling cable chrunch 1x12 35kg, 2x12 40kg+ clean, jerk og snatch med stang. for at vende mig til øvelserne igen Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 14, 2009 Author Report Share Posted September 14, 2009 d. 14/9 2009squat 3x12 105kgstep up 3x12 60kgbench press 2x12 65kg, 1x10 65kgdumbbell swing 1x12 30kg, 2x12 27,5kgnegative dragon flags 1x8, 1x4, 1x8 (så godt som jeg nu kunne) Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 17, 2009 Author Report Share Posted September 17, 2009 d. 17/9 2009lunges 3x12 60kgbulgarian squat 3x12 25kgdumbbell bench press 3x12 27,5kgpower clean 3x12 60kg (rigtigt hårdt)PUPP (push up planck position) 3x1min Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 19, 2009 Author Report Share Posted September 19, 2009 d. 19/9 2009front squat 3x12 80kgstep up 3x12 60kgbench press 2x12 65kg, 1x10 65kgsnatch-grip deadlift 1x12 82,5kg, 2x12 80kgdumbbell side bend 3x10 42,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 22, 2009 Author Report Share Posted September 22, 2009 d. 22/9 2009squat 2x12 107,5kg, 1x12 105kgstep up 3x12 65kgbench press 2x12 67,5kg, 1x10 67,5kgdumbbell swing 3x12 27,5kgPUPP (push up planck position) 3x1min Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 25, 2009 Author Report Share Posted September 25, 2009 d. 24/9 2009lunges 3x12 62,5kgbulgarian squat 1x12 25kg, 2x12 30kgdumbbell bench press 2x12 30kg, 1x12 27,5kgpower clean 1x12 62,5kg, 2x12 60kg (rigtigt hårdt) Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 27, 2009 Author Report Share Posted September 27, 2009 d. 27/9 2009front squat 1x12 82,5kg, 1x12 80kg, 1x12 82,5kgstep up 1x12 65kg, 2x12 67,5kgbench press 3x12 67,5kgsnatch-grip deadlift 1x12 80kg, 2x12 82,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted October 1, 2009 Author Report Share Posted October 1, 2009 d. 29/9 2009squat 3x12 107,5kgstep up 3x12 70kgbench press 2x12 70kg, 1x10 67,5kgdumbbell swing 3x12 30kgPUPP (push up planck position) 3x1min Quote Link to comment Share on other sites More sharing options...
BlaziN Posted October 1, 2009 Author Report Share Posted October 1, 2009 d. 1/10 2009lunges 3x12 65kgbulgarian squat 3x12 30kgdumbbell bench press 1x12 30kg, 1x8 27,5kg, 1x10 27,5kgpower clean 3x0havde slet ingen energi, så skippede den sidste øvelse, og satser på at tage den næste træningsdag. håber ikke jeg er ved at blive syg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted October 12, 2009 Author Report Share Posted October 12, 2009 d. 12/10 2009nyt program jeg skal prøve. det er et 3-split program, så satser på at træne 6 gange om ugen og tage ca 5 kg på til jul.Day 1Chest Flat Barbell Benchpress 1x5 85kg, 2x5 80kg, 1x5 82,5kgDecline Dumbell Benchpress 1x8 25kg, 2x8 22,5kg (skulle have lavet 3x10, men tog den som aller sidste øvelse)Incline Dumbell Brenchpress 3x10 25kg Cables crossover 3x12 15kg (fik lavet øvelsen forkert, så det ramte ikke bryst ret meget, fik nærmere lavet noget lying cable reverse flyes, skulle også have lavet 2x12)Triceps Close Grip Bench 4x5 65kgDecline dumbell extentions 1x6 12,5kg+ 1x4 10kg, 1x8 10kg, 1x10 10kgCables pushdowns 1x12 20kg, 1x10 25kgShoulders Military Press 1x5 50kg, 1x4 50kg, 1x5 45kg, 1x5 47,5kgHammer grip seated presses 1x8 17,5kg, 2x10 15kg (er en lidt underlig øvelse, skal lige vænne mig til den tror jeg)single arm lateral cable raises 2x12 10kg (min højre skulder er umiddelbart ikke så glad for den øvelse, den bliver hvertfald hurtigt træt (den skulder der er røget af led 2 gange)) Quote Link to comment Share on other sites More sharing options...
BlaziN Posted October 13, 2009 Author Report Share Posted October 13, 2009 d. 13/10 2009Day 2BicepsPreacher curls 1x5 40kg, 1x5 42,5kg, 1x4 42,5kg, 1x4 40kgincline dumbell curls 1x10 10kg, 1x8 12,5kg, 1x10 10kgcable curls 1x12 20kg, 1x12 25kgBackpullups 2x5 BW, 2x4 BWbent-over barbell rowing 3x10 55kgStraight arm cable pulldowns 2x12 30kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted October 14, 2009 Author Report Share Posted October 14, 2009 d. 14/10 2009Day 3 LegsFront squat 1x2 100kg, 3x5 90kgclose stance leg press 1x10 220kg, 1x10 240kg, 1x10 260kgcable leg extentions 1x12 45kg, 1x12 55kgHamstringsRomanian deadlift 1x5 100kg, 1x5 120kg, 2x5 110kgdeadlift (not hamstrings based) 1x10 80kg, 2x10 90kgleg curls 2x12 30kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted October 15, 2009 Author Report Share Posted October 15, 2009 d. 15/10 2009Day 1ChestFlat Barbell Benchpress 4x5 82,5kgDecline Dumbell Benchpress 3x10 22,5kgIncline Dumbell Brenchpress 3x10 22,5kgCables crossover 1x12 20kg, 1x10 30kgTricepsClose Grip Bench 1x5 65kg, 3x5 67,5kgDecline dumbell extentions 3x10 10kgCables pushdowns 1x12 20kg, 1x10 25kgShouldersMilitary Press 3x5 47,5kg, 1x4 47,5kgHammer grip seated presses 1x10 15kg, 1x9 15kg, 1x10 12,5kg (er en lidt underlig øvelse, skal lige vænne mig til den tror jeg)single arm lateral cable raises 2x12 10kg Quote Link to comment Share on other sites More sharing options...
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