BlaziN Posted August 25, 2010 Author Report Share Posted August 25, 2010 (edited) d. 18/8 2010deadlift 1x5 85kg, 2x5 102,5kg, 2x4 120kg, 4x3 127,5kgincline bench press 6x4 55kgdips 5x5 BW+15kgdeadlift from boxes 1x5 85kg, 2x5 102,5kg, 2x4 120kg, 4x3 135kglunges 1x5 70kg, 1x2 70kg, 4x5 60kg (kunne ikke tage med 70kg ordenligt, da der var smerter fra ballerne)hanging leg raise 3x10 BW Edited August 25, 2010 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 25, 2010 Author Report Share Posted August 25, 2010 d. 21/8 2010Bench press 1x7 50kg, 1x6 55kg, 1x5 60kg, 1x4 65kg, 2x3 70kg, 2x2 75kg, 2x3 70kg, 1x4 65kg, 1x6 60kg, 1x8 55kg, 1x10 50kgflies 5x10 12,5kgback squat 1x5 65kg, 2x4 77,5kg, 2x3 90kg, 5x3 97,5kgfrench press 1x10 40kg, 4x10 35kggoodmornings (seated) 5x5 60kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 25, 2010 Author Report Share Posted August 25, 2010 d. 23/8 2010back squat 1x5 65kg, 2x4 77,5kg, 2x3 90kg, 5x2 105kgbench press 1x5 50kg, 2x4 60kg, 2x3 70kg, 6x2 80kgflies 5x10 12,5kgpush ups 5x10 BWback squat 1x3 72,5kg, 1x3 85kg, 4x3 97,5kggoodmornings (standing) 5x5 70kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 25, 2010 Author Report Share Posted August 25, 2010 d. 23/8 2010back squat 1x5 65kg, 2x4 77,5kg, 2x3 90kg, 5x2 105kgbench press 1x5 50kg, 2x4 60kg, 2x3 70kg, 6x2 80kgflies 5x10 12,5kgpush ups 5x10 BWback squat 1x3 72,5kg, 1x3 85kg, 4x3 97,5kggoodmornings (standing) 5x5 70kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 25, 2010 Author Report Share Posted August 25, 2010 d. 24/8 2010Suppleringsdag til sheikolateral raise 4x8 10kgpull up 3x5 BW, 1x3 BWseated shoulder press 3x8 22,5kg, 1x5 22,5kgbarbbell curls 1x8 35kg, 1x6 35kg, 1x8 30kg, 1x6 30kgEZ-bar preacher curls 4x5 35kg,Captain crunch 4x10 BW Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 1, 2010 Author Report Share Posted September 1, 2010 d. 25/8 2010deadlift up to knees 1x4 85kg, 2x4 102,5kg, 4x4 120kgbench press 1x5 50kg, 2x5 60kg, 5x4 70kgdeadlift 1x4 85kg, 1x4 102,5kg, 2x3 120kg, 5x3 127,5kglunges 1x5 65kg, 4x5 70kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 1, 2010 Author Report Share Posted September 1, 2010 d. 29/8 2010back squat 1x4 65kg, 1x4 77,5kg, 2x3 90kg, 6x3 97,5kgbench press 1x6 50kg, 1x5 60kg, 2x4 70kg, 2x3 75kg, 2x2 80kg, 1x4 75kg, 1x5 70kg, 1x6 60kg, 1x7 50kgflies 5x10 12,5kgclose grip bench press 5x10 40kgback squat 1x3 72,5kg, 1x3 85kg, 4x2 97,5kggoodmornings (standing) 5x5 80kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 1, 2010 Author Report Share Posted September 1, 2010 d. 31/8 2010back squat 1x5 65kg, 2x4 77,5kg, 2x3 90kg, 5x3 105kgbench press 1x5 50kg, 1x4 60kg, 2x3 70kg, 5x3 80kgflies 5x10 15kgpush ups 4x10 BW, 1x9 BW+1x1(push ups on knee) <-- generelt blev de ikke kørt i så god form. specielt ikke de sidste 2 setback squat 1x5 72,5kg, 1x5 77,5kg, 5x5 90kggoodmornings (standing) 5x5 80kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 1, 2010 Author Report Share Posted September 1, 2010 d. 1/9 2010Suppleringsdag til sheikopull up 4x5 BWlateral raise 4x8 10kgbarbbell curls 3x8 32,5kgCaptain crunch 4x10 BWchin up 3x5 BW, 1x3 BW20 min crosstrainer ved ca 140W Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 4, 2010 Author Report Share Posted September 4, 2010 d. 2/9 2010deadlift up to knees 1x4 85kg, 1x4 102,5kg, 2x4 112,5kg, 4x4 117,5kg (Det skulle have været 120kg i stedet for 112,5kg og 127,5kg i stedet for 117,5kg. var åbenbart ikke vågen)bench press 1x6 50kg, 1x5 60kg, 2x4 70kg, 2x3 75kg, 2x2 80kg, 2x3 75kg, 1x4 70kg, 1x5 65kg, 1x6 60kg, 1x7 55kg, 1x8 50kgflies 5x10 15kgdeadlift from boxes 1x5 102,5kg, 2x5 120kg, 4x4 135kglunges 54x5 75kgcaptains chair 3x10 Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 4, 2010 Author Report Share Posted September 4, 2010 d. 4/9 2010bench press 1x5 50kg, 1x4 60kg, 2x3 70kg, 5x2 80kgback squat 1x5 65kg, 1x5 77,5kg, 2x5 90kg, 5x4 97,5kgbench press 1x6 50kg, 2x6 60kg, 4x6 65kgflies 5x10 15kggoodmornings (standing) 5x5 85kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 14, 2010 Author Report Share Posted September 14, 2010 d. 6/9 2010back squat 1x5 65kg, 1x4 77,5kg, 2x3 90kg, 5x3 105kg, 3x2 110kgbench press 1x5 50kg, 1x4 60kg, 2x3 70kg, 5x3 80kgflies 5x10 15kgdips 5x8 BW+10kgback squat 1x5 65kg, 1x4 77,5kg, 2x3 90kg, 4x2 105kggoodmornings (standing) 5x5 85kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 14, 2010 Author Report Share Posted September 14, 2010 d. 8/9 2010bench press 1x5 50kg, 1x4 60kg, 2x3 70kg, 2x3 80kg, 3x2 85kgdeadlift 1x4 85kg, 1x4 102,5kg, 2x3 120kg, 2x3 135kg, 3x2 145kgbench press 1x5 55kg, 1x5 65kg, 4x4 75kgflies 5x10 15kglunges 5x5 80kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 14, 2010 Author Report Share Posted September 14, 2010 10/9 2010back squat 1x5 65kg, 1x4 77,5kg, 2x3 90kg, 6x3 105kgbench press 1x5 50kg, 1x5 60kg, 5x5 70kgflies 5x10 17,5kgdips 5x8 BW+12,5kggoodmornings (standing) 5x5 85kghanging leg raise 3x10sheiko programmet er nu færdigt og jeg vil anbefale alle at prøve et sheikoprogram Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 14, 2010 Author Report Share Posted September 14, 2010 d. 13/9 2010deadlift 3x8 120kgsupersettet med:pull overs 3x10 32,5kgdecline db press 3x6 32,5kgchin up 1x6 BW, 1x4 BW, 1x5BWdecline db flyes 3x6 22,5kgbent over rows 1x6 80kg, 2x8 65kgdips 3x8 15kg+BWbarbell curls 3x8 30kgstanding calf raise 3x15 90kgbent lateral raise 3x6 10kghanging leg raise 3x12 Quote Link to comment Share on other sites More sharing options...
BlaziN Posted September 17, 2010 Author Report Share Posted September 17, 2010 (edited) d. 17/9 2010ville se hvor mange kilo jeg kunne løfte i squat, og blev MEGET overrasket.gamle PR: 135kg i squatNy PR: 155kg i squat Ny PR: 190kg i deadliftdet kan være, det er sheikoprogrammet der har gjort det, men det var godt nok også lang tid siden jeg havde prøvet at køre maks i squat.pull up 1x4 BW+10kg, 2x4 BW Edited November 17, 2010 by BlaziN Quote Link to comment Share on other sites More sharing options...
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