BlaziN Posted June 9, 2009 Author Report Share Posted June 9, 2009 (edited) d. 9/6 2009split workout A (ben/bryst/skulder)squat 2x10 100kg, 2x8 95kgleg press 3x12 220kgbench press 2x10 60kg, 2x8 55kg (kan ikke helt huske hvor mange kilo jeg tog efter 60kg, enten 55 eller 50)flyers 2x12 17,5kg, 1x8 17,5kgmilitary press 2x10 30kg, 2x7 30kglateral raise 2x12 7,5kg, 1x8 7,5kgpull down (chinup grip) 1x12 65kg, 1x8 60kg, 1x8 55kg Edited June 9, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted June 12, 2009 Author Report Share Posted June 12, 2009 (edited) d. 12/6 2009split workout B (ryg/biceps/triceps)snatch-grip deadlift 1x10 95kg, 3x10 85kgpenaldy row 4x10 50kgchinup 4x xx (kan ikke huske hvor mange jeg tog)dumbell shrugs 3x12 40kgbarbell curl 1x6 32,5kg (wide grip), 1x6 32,5kg (small grip), 1x5 32,5kg (normal grip), øvelsen virker meget nemmere med en EZ-barwide grip dip 2x12 BW+7,5kg, 1x8 BW+7,5kgskull chrushers 3x12 35kghanging leg raise 3x12 Edited June 19, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted June 14, 2009 Author Report Share Posted June 14, 2009 (edited) d. 14/6 2009split workout A (ben/bryst/skulder)front squat 2x10 85kg, 2x6 85kglunges 3x12 50kgdumbell bench press 3x10 25kg, 1x8 27,5kgflyers 1x12 17,5kg, 1x9 17,5kg, 1x12 15kgone arm shoulder press 4x10 15kglateral raise 1x8 7,5kg, 2x12 5kgpull down (pullup grip) 2x12 60kg, 1x9 60kg Edited June 20, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted June 16, 2009 Author Report Share Posted June 16, 2009 d 16/6 2009split workout B (ryg/biceps/triceps)deadlift 2x10 115kg, 1x8 115kg, 1x10 110kgbend over row 1x10 51kg, 2x10 50kg 1x8 50kgpullup 1x5, 3x4shrugs+calf raise 3x12 87,5kgpreacher curl 3x12 32,5kgsmall grip dip 2x12 BW+7,5kg, 1x8 BW+7,5kgfrench press 3x12 35kgCable Kneeling Crunch 3x12 35kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted June 17, 2009 Author Report Share Posted June 17, 2009 d. 17/6 2009split workout A (ben/bryst/skulder)squat 3x10 100kg, 1x6 100kgleg press 1x12 230kg, 1x10 230kg, 1x10 220kgbench press 2x10 60kg, 1x9 60kg, 1x8 55kgflyers 2x12 17,5kg, 1x10 17,5kgmilitary press 2x10 31kg, 1x9 31kg, 1x7 31kglateral raise 3x12 7,5kgpull down (chinup grip) 2x12 60kg, 1x8 60kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted June 19, 2009 Author Report Share Posted June 19, 2009 d. 12/6 2009split workout B (ryg/biceps/triceps)snatch-grip deadlift 3x10 90kgpenaldy row 4x10 50kgchinup 1x8, 1x6, 2x4dumbell shrugs 3x12 42,5kgEZ-bar curl 1x12 35kg, 1x10 35kg, 1x8 (EZ-bar følels meget nemere end almindelig vægtstang)wide grip dip 2x12 BW+7,5kg, 1x9 BW+7,5kgskull chrushers 2x12 37,5kg, 1x9 37,5kghanging leg raise (statisk) 3 set af 30 sec, måske lidt mere Quote Link to comment Share on other sites More sharing options...
BlaziN Posted June 20, 2009 Author Report Share Posted June 20, 2009 d. 20/6 2009split workout A (ben/bryst/skulder)dumbell bench press 3x10 27,5kg, 1x9 27,5kgflyers 2x12 17,5kg, 1x9 17,5kgone arm shoulder press 3x10 17,5kg, 1x10 15kglateral raise 3x127, 5kgpull down (pullup grip) 3x12 60kgfik ikke taget front squat og lunges, da der var trænerkursus, så kunne kun være i den ene del af lokalet;( Quote Link to comment Share on other sites More sharing options...
BlaziN Posted June 22, 2009 Author Report Share Posted June 22, 2009 d 22/6 2009split workout B (ryg/biceps/triceps)deadlift 3x10 115kg, 1x8 115kgbend over row 2x10 51kg, 1x9 51kg 1x8 51kgpullup 1x5, 3x4shrugs+calf raise 1x12 90kg, 2x6 90kgpreacher curl 2x12 35kg, 1x6 35kgsmall grip dip 2x12 BW+7,5kg, 1x10 BW+7,5kgfrench press 3x12 37,5kghanging leg raise 3x12 Quote Link to comment Share on other sites More sharing options...
BlaziN Posted July 7, 2009 Author Report Share Posted July 7, 2009 tirsdag d. 7/7 2009Efter en ferie i de varme lande har jeg besluttet mig for at prøve bill stars intermediate programback Squat 5x70kg 5x81kg 5x93kg 5x104kg 5x116kgBench press 5x44kg 5x52kg 5x59kg 5x67kg 5x74kgbend over Row 5x36kg 5x42kg 5x48kg 5x54kg 5x60kgweighted hyperextensions 10xBW+25kg 10xBW+25kgweighted sit-ups 8xBW+20kg 8xBW+20kg 8xBW+20kg 8xBW+20kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted July 9, 2009 Author Report Share Posted July 9, 2009 (edited) torsdag d. 9/7 2009Squat 5x70kg 5x81kg 5x93kg 5x93kgmilitary press 5x34kg 5x39kg 5x44lg 5x49kgDeadlift 5x97kg 5x111kg 5x125kg 5x139kgHanging leg-raise 12xBW 12xBW 12xBW Edited July 9, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted July 12, 2009 Author Report Share Posted July 12, 2009 lørdag d 11/7 2009Squat 5x70kg 5x81kg 5x93kg 5x104kg 3x119kg 8x93kgBenchpress 5x44kg 5x52kg 5x59kg 5x67kg 3x76kg 8x59kgBend over Row 5x36kg 5x42kg 5x48kg 5x54kg 3x62kg 8x48kgAssistance Weighted Dips 3x8 BW+15kgBarbell Curls 2x8 35kg, 1x7 35kg Triceps Extensions 3x8 45kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted July 13, 2009 Author Report Share Posted July 13, 2009 mandag d. 13/7 2009Squat 5x71kg 5x83kg 5x95kg 5x107kg 5x119kgBench press 5x46kg 5x53kg 5x61kg 5x68kg 5x76kgBend over Row 5x37kg 5x43kg 5x49kg 5x56kg 5x62kgAssistance:Delt Triad 3x12 5kg (ekstremt hårdt!)Weighted Hypers 2x10 BW+35kg Weighted Situps 4x8 25kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted July 15, 2009 Author Report Share Posted July 15, 2009 d. 15/7 2009Squat 5x71kg 5x83kg 5x95kg 5x95kgmilitary press 5x35kg 5x40kg 5x45kg 5x50kgDeadlift 5x100kg 5x114kg 5x128kg 5x143kgAssistance: Front Plate Raise 3x8 15kg hanging leg-raise 3x12 Quote Link to comment Share on other sites More sharing options...
BlaziN Posted July 17, 2009 Author Report Share Posted July 17, 2009 d. 17/7 2009Squat 5x71kg 5x83kg 5x95kg 5x107kg 3x122kg 8x95kgBench Press 5x46kg 5x53kg 5x61kg 5x68kg 3x78kg 8x61kgBend Over Row 5x37kg 5x43kg 5x49kg 5x56kg 3x63kg 8x50kgAssistance javelin press 3x8 15kg Weighted Dips 3x8 BW+15kg Barbell Curls 1x8 35kg, 2x8 40kg Triceps Extensions 1x8 47,5kg, 1x7 47,5kg, 1x7 45kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted July 20, 2009 Author Report Share Posted July 20, 2009 (edited) d. 20/7 2009Squat 5x73kg 5x85kg 5x98kg 5x110kg 5x122kgBench Press 5x47kg 5x55kg 5x62kg 5x70kg 5x78kgBend over Row 5x38kg 5x44kg 5x51kg 5x57kg 5x63kgAssistance:Delt Triad 3x12 5kgKneeling Crunch 1x8 30kg, 1x8 35kg, 1x8 40kgWeighted Hypers 2x10 BW+40kgKneeling Crunch 1x8 35kg (glemte jeg skulle lave 4 sets, så tog det sidste set efter hypers) Edited July 29, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted July 22, 2009 Author Report Share Posted July 22, 2009 (edited) d. 22/7 2009Squat5x73kg5x85kg5x98kg5x98kgmilitary press5x36kg5x41kg5x46kg5x51kgDeadlift5x102kg5x117kg5x132kg5x146kgAssistance:Front Plate Raise 1x8 15kg, 1x8 20kg, 1x8 15kghanging leg-raise 3x12 Edited July 29, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted July 24, 2009 Author Report Share Posted July 24, 2009 d. 24/7 2009Squat5x73kg5x85kg5x98kg5x110kg3x125kg8x98kgBench Press5x47kg5x55kg5x62kg5x70kg3x80kg8x62kgBend Over Row5x38kg5x44kg5x51kg5x57kg3x65kg8x51kgAssistancejavelin press 3x8 15kgWeighted Dips 3x8 BW+17,5kgBarbell Curls 2x8 40kg, 1x8 45kgTriceps Extensions 2x8 47,5kg, 1x7 47,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted July 29, 2009 Author Report Share Posted July 29, 2009 (edited) d. 27/7 2009Squat5x75kg5x88kg5x100kg5x113kg5x125kgBench Press5x48kg5x56kg5x64kg5x72kg5x80kgBend over Row5x39kg5x46kg5x52kg5x59kg5x65kgAssistance:Delt Triad 3x12 5kgKneeling Crunch 3x8 30kg, 1x8 35kgWeighted Hypers 2x10 BW+40kg Edited August 4, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted July 29, 2009 Author Report Share Posted July 29, 2009 d. 29/7 2009Squat5x75kg5x88kg5x100kg5x100kgmilitary press5x37kg5x42kg5x47kg5x52,5kgDeadlift5x100kg (skulle have været 105kg)5x120kg5x135kg5x150kgAssistance:Front Plate Raise 1x8 15kg, 1x8 20kg, 1x8 15kghanging leg-raise 3x12 Dagen var lidt let, fordi jeg fik lidt for meget pause mellem hver set, men var fordi jeg havde min bror med som lige skulle prøve hvordan det var at træne. Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 2, 2009 Author Report Share Posted August 2, 2009 d. 2/8 2009Squat5x75kg5x88kg5x100kg5x113kg3x128kg8x100kgBench Press5x48kg5x56kg5x64kg5x72kg3x82kg8x64kgBend Over Row5x39kg5x46kg5x52kg5x59kg3x67kg8x52kgAssistanceWeighted Dips 2x8 BW+20kg, 1x7 BW+20kgBarbell Curls 2x8 45kg, 1x6 45kgTriceps Extensions 1x8 47,5kg, 1x7 47,5kg, 1x7 45kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 4, 2009 Author Report Share Posted August 4, 2009 d. 4/8 2009Squat5x77kg5x90kg5x103kg5x115kg5x128kgBench Press5x49kg5x57kg5x66kg5x74kg5x82kgBend over Row5x40kg5x47kg5x53kg5x60kg5x67kgAssistance:Delt Triad 3x12 5kgWeighted Hypers 2x10 BW+45kgplank 4x60sec Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 5, 2009 Author Report Share Posted August 5, 2009 (edited) d. 29/7 2009Squat5x77kg5x90kg5x103kg5x103kgmilitary press5x38kg5x43kg5x48kg5x524kgDeadlift5x108kg5x123kg5x138kg5x154kgAssistance:Front Plate Raise 1x8 15kg, 1x8 20kg, 1x8 15kgsuitcase lift 3x60sec (i hver side) Edited August 15, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 7, 2009 Author Report Share Posted August 7, 2009 (edited) d. 7/8 2009Squat5x77kg5x90kg5x103kg5x115kg3x131kg8x103kgBench Press5x49kg5x57kg5x66kg5x74kg3x84kg8x66kgBend Over Row5x40kg5x47kg5x53kg5x60kg3x68kg8x53kgAssistanceWeighted Dips 3x8 BW+20kgBarbell Curls 2x8 45kg, 1x7 42,5kgTriceps Extensions 2x8 47,5kg, 1x7 45kgjavelin press 2x8 15kg, 1x5 20kg+2x2 15kg Edited August 16, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted August 12, 2009 Author Report Share Posted August 12, 2009 d. 12/8 2009Squat5x79kg5x92kg5x105kg5x118kg5x131kgBench Press5x50kg5x59kg5x67kg5x76kg5x84kgBend over Row5x41kg5x48kg5x55kg5x61kg5x68kgAssistance: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 15, 2009 Author Report Share Posted August 15, 2009 (edited) d. 14/8 2009Squat5x79kg5x92kg5x105kg5x105kgmilitary press5x39kg5x44kg5x50kg5x55kgDeadlift5x110kg5x126kg5x142kg5x158kgAssistance:Front Plate Raise 2x8 20kg, 1x8 15kghanging leg raise 3x12 Edited August 20, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
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