BlaziN Posted April 25, 2010 Author Report Share Posted April 25, 2010 d. 24/4 2010clean 1x5 70kg, 2x3 80kg, 2x3 90kgjerk 1x3 40kg, 1x3 50kg, 1x3 60kg 3x5 70kgincline dumbbell bench press 1x5 32,5kg, 2x8 30kgflyers machine 1x10 35kg, 2x10 40kgpull down 3x8 80kgcable crunch 1x0 35kg, 2x10 40kgabdominal exercises Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 27, 2010 Author Report Share Posted April 27, 2010 d. 26/4 2010front squat 3x5 110kgjerk 1x3 40kg, 1x3 50kg, 1x3 60kg 1x3 70kg, 2x5 70kgincline bench press 1x8 60kg, 1x7 65kg, 1x7 62,5kgpull down 3x8 80kgPUUP 3x60secabdominal exercises Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 30, 2010 Author Report Share Posted April 30, 2010 (edited) d. 30/4 2010Sumo deadlift 1x5 150kg, 1x5 160kg, 1x5 170kg calf raise 3x10 100kgpull down 3x8 80kgone legged leg press 3x8 130kgleg curls 3x12 60kgone arm dumbbell bend over row 3x8 25kgEZ-bar preacher curl 1x12 35kg, 2x8 35kgleg raise 1x12 BW, 2x8 BW Edited April 30, 2010 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 10, 2010 Author Report Share Posted May 10, 2010 d. 10/5 2010Sumo deadlift 1x3 170kg, 3x3 190kglunges 2x8 55kg, 1x8 60kgromanian deadlift 3x10 70kgleg curls 3x12 60kgabdominal exercises Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 13, 2010 Author Report Share Posted May 13, 2010 d. 13/5 2010pull up 3x5 BW, 1x4 BWdumbbell bench press 2x8 30kg, 1x5 03kgbent over row 3x8 50kgpush-press 1x5 50kg, 2x5 55kgpreacher curls 1x12 35kg, 2x8 35kgfrench press 3x12 35kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 18, 2010 Author Report Share Posted May 18, 2010 (edited) d. 17/5 2010back squat 4x3 130kgpistols 3x8 BWromanian deadlift 3x10 70kgcalf raise 3x10 80kg, 1x10 75kg (med hold oppe)hanging leg raise 4x12 Edited May 19, 2010 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 18, 2010 Author Report Share Posted May 18, 2010 d. 18/5 2010pull up 3x5 BW, 1x4 BWdumbbell bench press 2x8 30kg, 1x7 30kg, 1x8 25kgbent over row 1x8 55kg, 3x8 50kgpush-press 4x5 55kgbarbell curls 2x8 30kg, 1x4 30kg+1x4 20kgtriceps push-ups 2x8 BW, push-ups 1x10 BW Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 22, 2010 Author Report Share Posted May 22, 2010 d. 22/5 2010speed deadlift 4x8 100kgsingle legged lying hamstring curl 3x10 15kgPull Through 2x12 50kg, 1x12 60kghanging leg raise 3x12side bridge 1x30 sec (static), 1x12 BW (dynamic)PUPP 1x60 sec Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 23, 2010 Author Report Share Posted May 23, 2010 d. 23/5 2010bent over row 4x3 80kgmilitary press 2x12 35kg, 1x10 35kgpull up 1x8 BW, 1x6 BW, 1x8 BWbench press 1x3 80kg, 1x3 85kg, 1x2,5 90kg, 1x3 90kgEZ-bar curls supersettet med EZ-bar french press 1x12 35kg, 2x10 35kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 28, 2010 Author Report Share Posted May 28, 2010 d. 27/5 2010deadlift 1x3 150kg, 1x3 160kg, 2x3 150kgsingle legged leg press 3x8 140kgromanian deadlift 3x10 75kgcalf raise 3x10 75kg1(med hold oppe)hanging leg raise 3x12 Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 29, 2010 Author Report Share Posted May 29, 2010 pull up 1x5 BW+5kg, 1x5 BW+10kg, 1x4 BW+15kg, 1x3 BW+15kgdumbbell bench press 2x8 30kg, 1x6 30kgjerk 4x3 70kgbent over row 2x8 55kg, 1x8 57,5kgdumbbell curls 3x8 17,5kgCable Pushdown 2x8 30kg, 1x8 35kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted June 18, 2010 Author Report Share Posted June 18, 2010 d. 18/6 2010deadlift 3x8 130kgpull down 2x8 70kg, 1x8 75kgflyers 3x8 20kgcrunches 3x8 BW+sandbacksingle arm shoulder press 1x8 15kg, 2x8 17,5kg + benchpress 2x4 60kg, 1x6 60kg imellem sættenedumbbell biceps curls 2x8 17,5kg, 1x7 17,5kg supersettet med dumbell triceps extensions 3x8 25kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted July 8, 2010 Author Report Share Posted July 8, 2010 d. 8/7 2010deadlift 1x4 150kg, 1x3 160kg, 1x4 155kgbent over row 3x10 50kgpull down 1x5 80kg, 2x5 75kgdumbbell bench press 3x10 25kgmaveøvelser Quote Link to comment Share on other sites More sharing options...
BlaziN Posted July 14, 2010 Author Report Share Posted July 14, 2010 14/7 2010backsquat 5x5 110kgleg curls 3x8 60kgdumbbell bench press 5x5 30kgsingle arm shoulder press 3x8 17,5kgcable crunches 1x8 30kg 2x8 35kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted July 18, 2010 Author Report Share Posted July 18, 2010 17/7 2010deadlift 5x5 140kgbend over row 3x8 60kgchin ups 1x5, 2x33x8 barbbell biceps curl 3x8 30kgcable crunches 1x8 35kg, 2x8 40kgabdominal exercises Quote Link to comment Share on other sites More sharing options...
BlaziN Posted July 21, 2010 Author Report Share Posted July 21, 2010 (edited) d. 20/7 2010Dumbbell bench press 3x5 30kg, 2x5 32,5kgsingle arm shoulder press 1x8 17,5kg, 1x8 20kg, 1x6 22,5kgdips 2x8 BW+10kg, 1x7 BW+10kgleg press 5x5 220kgsingle leg curl 1x8 35kg, 2x8 40kgHalf Kneeling Cable Chop 1x8 35kg, 2x8 40kghanging leg raise 3x10 Edited July 22, 2010 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted July 22, 2010 Author Report Share Posted July 22, 2010 22/7 2010deadlift 5x5 140kgbend over row 3x8 60kgbredt greb pull ups med straps 3x xx kan ikke huske hvor mange jeg tog. fix hjælp så der kom en del forced reps medback extension 3x8 BW+20kgbarbbell biceps curl 1x8 30kg, 2x8 32kghanging leg rasise 3x10 Quote Link to comment Share on other sites More sharing options...
BlaziN Posted July 28, 2010 Author Report Share Posted July 28, 2010 28/7 2010backsquat 4x5 110kg, 1x5 115kgsingle leg curls 1x8 35kgleg curls 2x8 60kgdumbbell bench press 5x5 32,5kgsingle arm shoulder press 3x8 20kgpull over 3x8 35kgside bend 1x8 35kg, 1x8 40kg, 1x8 45kgcable crunches 1x8 40kg 2x8 50kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted July 29, 2010 Author Report Share Posted July 29, 2010 29/7 2010deadlift 5x5 140kgbend over row 1x8 60kg, 1x8 65kgchin up 1x3 BW+10kg, 1x6 BW, 1x4 BWback extension 3x8 BW+25kgbarbbell biceps curl 3x8 32,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 5, 2010 Author Report Share Posted August 5, 2010 5/8 2010backsquat 5x5 112,5kgbarbbell step-up 2x8 60kg, 1x5 70kgbench press 1x5 80kg, 1x3 75kg (den venstre skulder gjorde ondt, så stoppede)var alt for træt efter de to første øvelser til at kunne lave mere :( Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 9, 2010 Author Report Share Posted August 9, 2010 d. 9/8 2010bench press 3x6 70kgincline bench press 3x6 45kgflyers 3x6 17,5kgseated shoulder press 3x6 20kglateral raise 3x6 7,5kgrear lateral raise 3x6 7,5kgfrench press 3x6 45kgpush down 3x6 30kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 10, 2010 Author Report Share Posted August 10, 2010 d. 11/9 2010back squat 3x6 92kgleg curls 3x6 50kgdeadlift 3x6 126kgbent over rows 3x6 56kgchin ups 2x6 BW, 1x4 BWshrugs 3x6 104kg (skulle have været 84kg - glemte at regne stangen med)barbell curls 3x6 38kgpreacher dumbbell curls 3x6 35kgside bend 3x8 40kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 12, 2010 Author Report Share Posted August 12, 2010 d. 12/8 2010bench press 3x6 70kgincline bench press 3x6 45kgflyers 3x6 17,5kgseated shoulder press 3x6 20kglateral raise 3x6 7,5kgrear lateral raise 3x6 7,5kgfrench press 3x6 45kgdips 3x6 BW Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 13, 2010 Author Report Share Posted August 13, 2010 d. 13/9 2010back squat 3x6 92kgleg curls 3x6 50kgdeadlift 3x6 126kgbent over rows 3x6 56kgpull up 1x5 BW, 2x3 BWshrugs 3x6 84kgbarbell curls 3x6 38kgpreacher dumbbell curls 3x6 37,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 25, 2010 Author Report Share Posted August 25, 2010 d. 16/8 2010Nu har jeg sat mig for at prøve et sheiko program. Jeg har fundet det her på MOL og starter med begynderprogrammet. Jeg holder ca 1 min pause mellem hvert sæt.bench press 1x5 50kg, 2x4 60kg, 2x3 70kg, 5x3 75kgback squat 1x5 65kg, 2x5 77,5kg, 5x5 90kgbench press 1x6 50kg, 2x6 60kg, 4x6 65kgflies 5x10 12,5kggoodmornings (standing) 5x5 60kg Quote Link to comment Share on other sites More sharing options...
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