BlaziN Posted October 16, 2009 Author Report Share Posted October 16, 2009 (edited) d. 16/10 2009Day 2BicepsPreacher curls 1x5 40kg, 3x5 42,5kgincline dumbell curls 2x10 10kg, 1x6 12,5kg+1x3 10kgcable curls 1x12 30kg, 1x12 40kgBackpullups 4x5 BWbent-over barbell rowing 1x10 55kg, 1x10 50kg, 1x8 50kgStraight arm cable pulldowns 1x12 25kg, 1x8 35kg+1x4 25kg (kunne af en eller anden grund ikke sætte den på 30kg) Edited October 16, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted October 17, 2009 Author Report Share Posted October 17, 2009 d. 17/10 2009Day 3LegsFront squat 4x5 95kgclose stance leg press 3x10 260kgcable leg extentions 1x12 45kg, 1x12 55kgHamstringsRomanian deadlift 1x5 110kg, 3x5 115kgdeadlift (not hamstrings based) 3x10 90kgleg curls 2x12 30kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted October 19, 2009 Author Report Share Posted October 19, 2009 d. 19/10 2009Day 1ChestFlat Barbell Benchpress 4x5 84kgDecline Dumbell Benchpress 2x10 22,5kg, 1x10 25kgIncline Dumbell Brenchpress 3x10 25kgCables crossover 2x12 25kgTricepsClose Grip Bench 1x5 70kg, 1x5 67,5kg, 1x4 65kg, 1x5 60kgDecline dumbell extentions 2x10 10kg, 1x8 12,5kg+1x4 10kgCables pushdowns 2x0 (glemte øvelsen, bliver i morgen så)ShouldersMilitary Press 2x5 48kg, 2x4 48kgHammer grip seated presses 1x10 15kg, 2x10 12,5kgsingle arm lateral cable raises 2x12 10kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted October 20, 2009 Author Report Share Posted October 20, 2009 d. 20/10 2009Day 2BicepsPreacher curls 2x5 43kg, 2x5 41kgincline dumbell curls 2x10 10kg, 1x10 12,5kgcable curls 2x12 30kgBackpullups 1x5 BW, 2x5 BW+2,5kg, 1x4 BW+2,5kgbent-over barbell rowing 3x10 53kg, 1x8 53kgcable pulldown 1x12 60kg, 1x8 60kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted October 22, 2009 Author Report Share Posted October 22, 2009 d. 21/10 2009Day 3LegsFront squat 4x5 97,5kgclose stance leg press 2x10 260kg, 1x10 240kgcable leg extentions 1x12 55kg, 1x12 60kgHamstringsRomanian deadlift 4x5 115kgdeadlift (not hamstrings based) 3x10 90kgleg curls 2x12 25kg fik sovet over mig, så fik en smule morgenmad og trænede lige efter. dette resulterede i kvalme og svimmelhed under træningen, så kunne ikke præstere så godt. skal aldrig gøre igen. det var meget ubehageligt Quote Link to comment Share on other sites More sharing options...
BlaziN Posted October 22, 2009 Author Report Share Posted October 22, 2009 (edited) d. 22/10 2009Day 1ChestFlat Barbell Benchpress 3x5 85kg, 1x3 85kgDecline Dumbell Benchpress 1x10 22,5kg, 2x10 25kgIncline Dumbell Brenchpress 2x10 25kg, 1x6 27,5kg+1x2 25kgCables crossover 2x12 25kgTricepsClose Grip Bench 1x5 65kg, 1x5 67,5kg, 1x4 67,5kg, 1x4 65kgDecline dumbell extentions 2x10 10kg, 1x8 12,5kg+1x4 10kgCables pushdowns 2x12 20kgShouldersMilitary Press 2x5 45kg 2x5 47,5kgHammer grip seated presses 3x10 15kgsingle arm lateral cable raises 2x12 10kg har fået et eller andet med venstre arm ved skulderen / ved hæftningen til biceps fra skulderen af, efter jeg har haft trænet nogle drenge i gymnastik, så der var lidt knas Edited October 26, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted October 24, 2009 Author Report Share Posted October 24, 2009 d. 23/10 2009Day 2BicepsPreacher curls 1x3 43kg, 2x5 37,5kg, 1x5 35kgincline dumbell curls 1x10 12,5kg 1x9 12,5kg, 1x10 10kgcable curls 2x12 30kgBackpullups 4x5 BW+2,5kgbent-over barbell rowing 2x10 53kg, 1x10 50kgcable pulldown 2x12 60kgfandt ud af, at jeg efter i går havde trænet de drenge i gymnastik åbenbart også havde lavet noget med biceps, så da jeg skulle køre tungt i preacher curls, gjorde det ondt, derfor ikke så mange kg.+ løb 13,6km på 1time og 20min til motionsløb på gymnasiet Quote Link to comment Share on other sites More sharing options...
BlaziN Posted October 26, 2009 Author Report Share Posted October 26, 2009 d. 26/10 2009Day 1ChestFlat Barbell Benchpress 4x5 85kgDecline Dumbell Benchpress 3x10 25kgIncline Dumbell Brenchpress 3x10 25kgfly machine 1x12 30kg, 1x12 35kgTricepsClose Grip Bench 2x5 67,5kg, 1x4 67,5kg, 1x5 65kgDecline dumbell extentions 2x10 10kg, 1x9 12,5kgCables pushdowns 1x12 20kg, 1x10 25kgShouldersMilitary Press 2x5 48kg 1x5 49kg, 1x5 50kgHammer grip seated presses 3x10 15kgsingle arm lateral cable raises (1x6 15kg+1x6 10kg), (1x6 15kg+1x6 10kg) Quote Link to comment Share on other sites More sharing options...
BlaziN Posted October 27, 2009 Author Report Share Posted October 27, 2009 d. 27/10 2009Day 2BicepsPreacher curls 2x5 42,5kg, 1x4 42,5kg, 1x4 40kgincline dumbell curls 1x9 12,5kg, 2x10 10kgcable curls 2x12 35kgBackpullups 1x5 BW+2,5kg. 2x5 BW+5kg, 1x4 BW+5kgbent-over barbell rowing 3x10 53kgpulldown 2x12 60kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted November 2, 2009 Author Report Share Posted November 2, 2009 (edited) d. 2/11 20091. træningspas(bryst, skulder, triceps)dumbbell bench press 1x8 32,5kg, 2x8 35kgpull over 1x8, 27,5kg, 1x8 30kg, 1x8 32,5kg flyers 1x10 17,5kg, 2x10 20kgseated shoulder press 1x8 20kg, 1x8 22,5kg, 1x7 22,5kgrear lateral raise 1x10 10kg, 2x8 7,5kglateral raise 1x10 7,5kg, 2x10 10kgtriceps dip 2x8 BW+15kg, 1x7 BW+15kgskull crushers 2x10 35kg, 1x8 40kgsuitcase holds 3x(3x10sec hold) 60kg (var meget hårdere end jeg troede. tager mindre kg næste gang og holder i længere tid) Edited November 2, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted November 3, 2009 Author Report Share Posted November 3, 2009 (edited) d. 3/11 20092.træningspas(ben, ryg, biceps)front squat 3x8 95kgsumo deadlift 1x5 160kg, 2x8 140kglunges 3x10 60kgT-bar row 2x8 60kg, 1x8 70kgchin up palms in supersettet med pushups 1x8 BW +10 pushups, 1x6 BW +10 pushups, 1x5 BW +10pushupscalf raise+ shrugs 1x10 100kg, 2x10 95kgdumbbell curls 3x8 17,5kgdumbbell preacher curl 2x10 12,5kg, 1x6 12,5kghanging leg raise 3x10 Edited November 7, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted November 5, 2009 Author Report Share Posted November 5, 2009 d. 5/11 20091. træningspas(bryst, skulder, triceps)dumbbell bench press 3x8 35kgpull over 3x8 30kgdecline flyers 1x10 20kg, 2x10 22,5kgseated shoulder press 1x8 20kg, 1x8 22,5kg, 1x6 22,5kgrear lateral raise 1x10 10kg, 2x8 7,5kglateral raise 3x10 10kgtriceps dip 3x8 BW+15kgskull crushers 1x9 37,5kg, 2x10 35kgPlank 3x 60sec Quote Link to comment Share on other sites More sharing options...
BlaziN Posted November 7, 2009 Author Report Share Posted November 7, 2009 d. 7/11 20092.træningspas(ben, ryg, biceps)front squat 3x8 97,5kgsumo deadlift 1x8 150kg, 2x8 145kglunges 3x10 62,5kgT-bar row 2x8 60kg, 1x8 65kgchin up palms out supersettet med pushups 1x8 BW +10 pushups, 1x6 BW +10 pushups, 1x5 BW +10pushupscalf raise+ shrugs 3x10 95kgdumbbell curls 2x8 17,5kg, 1x8 20kgdumbbell preacher curl 1x10 12,5kg, 1x9 12,5kg, 1x8 12,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted November 9, 2009 Author Report Share Posted November 9, 2009 d. 9/11 20091. træningspas(bryst, skulder, triceps)dumbbell bench press 2x8 35kg, 1x8 37,5kgpull over 3x8 32,5kgdecline flyers 3x10 22,5kgseated shoulder press 2x8 20kg, 1x8 22,5kglateral raise 3x10 10kgface pull 3x10 20kgtriceps dip 3x8 BW+15kgone arm push up 3x8 (op ad en stang)PUPP 2x 60 sec, plank 1x 60 sek Quote Link to comment Share on other sites More sharing options...
BlaziN Posted November 11, 2009 Author Report Share Posted November 11, 2009 d. 10/11 20092.træningspas(ben, ryg, biceps)front squat 3x8 100kgsumo deadlift 2x8 147,5kg, 1x6 147,kglunges 3x10 62,5kgT-bar row 2x8 60kg, 1x8 65kg, 2x8 67,5kgchin up palms out 1x8, 1x6, 1x5calf raise+ shrugs 2x10 95kg, 2x10 100kgdumbbell curls 1x8 17,5kg, 1x4 22,5kg+1x4 17,5kg, 1x4 20kg+1x4 17,5kgdumbbell preacher curl 1x10 12,5kg, 1x9 12,5kg, 1x8 12,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted November 15, 2009 Author Report Share Posted November 15, 2009 d. 14/11 20091. træningspas(bryst, skulder, triceps)dumbbell bench press 2x8 35kg, 1x8 37,5kgpull over 3x8 35kgdecline flyers 2x10 22,5kg, 1x9 22,5kgseated shoulder press 1x8 20kg, 1x8 22,5kg, 1x6 22,5kglateral raise 3x10 10kgseated rear lateral raise 2x10 7,5kg, 1x10 10kgtriceps dip 3x8 BW+17,5kgskull crushers 3x10 35kghanging leg raise 3x10 Quote Link to comment Share on other sites More sharing options...
BlaziN Posted November 16, 2009 Author Report Share Posted November 16, 2009 d. 16/11 20091. træningspas(bryst, skulder, triceps)dumbbell bench press 2x8 35kg, 1x8 37,5kgpull over 3x8 35kgdecline flyers 3x10 22,5kgseated shoulder press 1x8 20kg, 2x8 22,5kglateral raise 3x10 10kgseated rear lateral raise 2x10 7,5kg, 1x10 10kgtriceps dip 3x8 BW+17,5kgpush up variations 3x8hanging leg raise 3x10 Quote Link to comment Share on other sites More sharing options...
BlaziN Posted November 19, 2009 Author Report Share Posted November 19, 2009 d. 19/11 20092.træningspas(ben, ryg, biceps)front squat 2x8 103kg, 1x6 103kgdeadlift 3x8 110kglunges 3x10 65kgT-bar row 3x8 65kgchin up palms out supersettet med push-ups 1x8+1x10 push-ups, 1x6+1x10 push-ups, 1x5+1x10 push-upscalf raise+ shrugs 3x10 100kgdumbbell curls 1x8 17,5kg, 1x8 20kg, 1x7 17,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted November 20, 2009 Author Report Share Posted November 20, 2009 d. 20/11 20091. træningspas(bryst, skulder, triceps)dumbbell bench press 2x8 37,5kg, 1x5 37,5kgpull over 3x8 37,5kgdecline flyers 2x10 22,5kg, 1x8 22,5kgseated shoulder press 1x8 20kg, 2x8 22,5kglateral raise 3x10 10kgseated rear lateral raise 3x10 10kgtriceps dip 3x8 BW+17,5kghanging leg raise 3x10 Quote Link to comment Share on other sites More sharing options...
BlaziN Posted November 23, 2009 Author Report Share Posted November 23, 2009 d. 23/11 20091. træningspas(bryst, skulder, triceps)dumbbell bench press 2x8 37,5kg, 1x8 35kgpull over 1x8 37,5kg, 2x8 40kgdecline flyers 3x10 22,5kgseated shoulder press 3x8 22,5kglateral raise 3x10 10kgseated rear lateral raise 3x10 10kgtriceps dip 2x8 BW+20kg, 1x5 BW+20kgskull crushers 1x10 35kg, 2x10 37,5kghanging leg raise supersettet med push-ups 3x10 Quote Link to comment Share on other sites More sharing options...
BlaziN Posted November 24, 2009 Author Report Share Posted November 24, 2009 d. 24/11 20092.træningspas(ben, ryg, biceps)front squat 2x8 103kg, 1x7 103kgdeadlift 2x8 120kg, 1x8 110kgyates row 1x8 65kg, 1x8 70kg, 1x8 75kgchin up palms out supersettet med push-ups 1x8+1x10 push-ups, 1x6+1x10 push-ups, 1x5+1x10 push-upscalf raise+ shrugs 3x10 100kgdrop set dumbbell curls 3x8 15kg og så 2,5kg ned hver gang til 5kgDumbbell Concentration Curls 3x10 12kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted November 26, 2009 Author Report Share Posted November 26, 2009 d. 26/11 20091. træningspas(bryst, skulder, triceps)dumbbell bench press 1x8 37,5kg, 1x7 37,5kg 1x5 37,5kgpull over 3x8 40kgdecline flyers 2x10 22,5kg, 1x8 25kgseated shoulder press 1x6 22,5kgtriceps dip 1x8 BW+20kg, 2x6 BW+20kghavde absolut ingen energi, så valgte til sidst og droppe de sidste øvelser, da jeg ikke vil mene jeg fik det store ud af det. tror det er fordi jeg her på det sidste ikke har sovet ret meget Quote Link to comment Share on other sites More sharing options...
BlaziN Posted November 30, 2009 Author Report Share Posted November 30, 2009 d. 30/11 2009dumbbell bench press 2x8 37,5kg, 1x7 35kgpull-down 1x8 70kg, 1x8 75kg, 1x8 80kgjerk 2x5 50kg, 1x5 55kgez-bar barbell curl supersettet med french press 3x8 40kgen masse hop osv og noget ben med masse kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted December 8, 2009 Author Report Share Posted December 8, 2009 d. 8/12 2009bench press 2x8 80kg, 1x7 80kgpull-down med forskellige bredder 1x8 75kg, 1x8 80kg, 1x6 75kgclean 1x5 60kg, 1x4 75kg, 1x5 75kgez-bar barbell curl supersettet med french press 1x8 35kg, 1x8 40kg, 1x8 42,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted December 29, 2009 Author Report Share Posted December 29, 2009 d. 29/12 2009dumbbell bench press 1x5 35kg, 2x8 35kgchin-up 3x5 BWclean 1x5 73kg, 1x5 75kg, 1x5 78kgez-bar barbell curl supersettet med french press3x8 40kg Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.