BlaziN Posted January 5, 2010 Author Report Share Posted January 5, 2010 d. 5/1 2010Day 1 4x8Squat 2x8 110kg, 2x8 105kgBench Press 3x8 75kg, 1x8 75kgPullups 4x5 BWMilitary Press 2x8 42,5kg, 2x7 40kgBarbell Curls 4x8 35kgside bend 1x8 32,5kg, 1x8 35kg, 1x8 37,5kg, 1x8 40kg (maveøvelse) Quote Link to comment Share on other sites More sharing options...
BlaziN Posted January 9, 2010 Author Report Share Posted January 9, 2010 d. 7/1 2010Deadlift 1x5 110kg, 2x5 115kg, 2x5 120kgBent Over Row 1x5 55kg, 1x5 60, 3x5 65kgDumbbell Incline Bench Press 30kgLateral Raises 4x5 10kg, 1x5 12,5kgDumbbell Triceps Extensions 5x5 30kgHammer Curls 4x5 20kg, 1x4 20kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted January 19, 2010 Author Report Share Posted January 19, 2010 (edited) d. 19/1 2010Day 1 4x8Squat 3x8 105kg (havde glemt det var 4x8)Bench Press 3x8 70kgPulldown 2x8 75kg, 1x8 70kg, 1x6 70kgMilitary Press 3x8 40kg, 1x7 40kgEZ-bar Barbell Curls 2x8 35kg, 2x8 40kgforskellige maveøvelser Edited January 26, 2010 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted January 22, 2010 Author Report Share Posted January 22, 2010 d. 22/1 2010Deadlift 4x5 120kg, 1x5 125kgBent Over Row 5x5 65kgDumbbell Incline Bench Press 4x5 30kg, 1x5 32,5kgLateral Raises 4x5 10kg, 1x5 12,5kgEZ-bar french press 1x5 45kg, 4x5 50kgHammer Curls 3x5 20kg, 2x5 17,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted January 24, 2010 Author Report Share Posted January 24, 2010 d. 23/1 2010pistols 3x8 BWDips 1x12 BW, 2x12 5kg+BWChin-ups BWDumbbell Push Press 2x12 17,5kg, 1x12 15kgSeated Calf Raises 2x12 40kg, 1x12 42,5kgcrunches 1x12 BW+20kg, 1x6 BW+15kg+1x6BW, 1x6 BW+10kg+1x6 BW Quote Link to comment Share on other sites More sharing options...
BlaziN Posted January 26, 2010 Author Report Share Posted January 26, 2010 d. 26/1 2010Day 1 4x8Squat 4x8 105kgBench Press 1x8 70kg, 1x5 70kg (min ene skulder gjorde ondt, så stoppede)Pulldown 4x8 70kgMilitary Press 4x8 40kgBarbell Curls 1x8 35kg, 1x8 30kg 2x8 32,5kgab-wheel rollout 3x8 Quote Link to comment Share on other sites More sharing options...
BlaziN Posted January 28, 2010 Author Report Share Posted January 28, 2010 d. 28/1 2010Deadlift 2x5 125kg, 2x5 130kg, 1x5 140kgBent Over Row 2x5 65kg, 3x5 67,5kgDumbbell Incline Bench Press 5x5 32,5kgLateral Raises 5x5 10kgEZ-bar french press 5x5 50kgHammer Curls 5x5 20kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted January 30, 2010 Author Report Share Posted January 30, 2010 d. 30/1 2010lunges 3x12 62,5kgDips 3x12 5kg+BWpulldown (chinup fatning) 3x12 60kgDumbbell Push Press 3x12 17,5kgSeated Calf Raises 3x12 45kghanging leg raise 3x12 BW Quote Link to comment Share on other sites More sharing options...
BlaziN Posted February 22, 2010 Author Report Share Posted February 22, 2010 22/2 2010snatch-grip deadlift 4x8 80kgpullover 4x8 35kgPulldown 4x8 50kgcable lateral raise 4x12 10kgface pulls 4x 30-40kgcable crunch 2x 40kg, 2x 45kgøvelserne lavet langsomt, da jeg skal prøve at få fixet, at det ene skulderblad vinger Quote Link to comment Share on other sites More sharing options...
BlaziN Posted March 1, 2010 Author Report Share Posted March 1, 2010 1/3 2010snatch-grip dead lift 4x8 85kgbarbell incline bench press 3x8 50kg, 1x6 60kgPull down 1x8 55kg, 3x8 60kgface pulls 4x8 45kgabdominal exercises Quote Link to comment Share on other sites More sharing options...
BlaziN Posted March 8, 2010 Author Report Share Posted March 8, 2010 6/3 2010leg press 2x8 180, 2x8 200kgbend over barbell row 5x5 60kgdumbbell bench press 2x8 30kg, 1x6 30kg, 1x8 27,5kgbehind the neck seated shoulder press 4x8 30kgdumbell preacher curls 2x8 12,5, 1x8 15kg + lidt biceps curlsabdominal exercises Quote Link to comment Share on other sites More sharing options...
BlaziN Posted March 8, 2010 Author Report Share Posted March 8, 2010 8/3 2010rack pulls 1x8 120kg, 3x8 150kgpullover 3x8 37,5kg, 1x8 40kgpull down (bredt) 3x8 55kg, 1x8 60kg (langsomt med pause nede)dumbell biceps curls 1x8 20kg, 1x8 17,5kg, 1x8 15kg, 1x8 12,5kg (derefter tog jeg noget hvor jeg blev ved med at tage reps med lavere vægt)face pulls 1x8 50kg, 3x8 45kgabdominal exercises Quote Link to comment Share on other sites More sharing options...
BlaziN Posted March 12, 2010 Author Report Share Posted March 12, 2010 12/3 2010back squat 5x5 115kgYates row 1x5 60kg, 4x5 65kgshoulder press 3x5 20kg, 1x5 22,5kg, 1x5 25kgcable row 5x5 55kgdips 1x10, 2x12hand stand Quote Link to comment Share on other sites More sharing options...
BlaziN Posted March 18, 2010 Author Report Share Posted March 18, 2010 16/3 2010leg press 2x5 230kg, 1x5 250kgyates row 5x5 60kgdumbbell bench press 1x8 27,5kg, 2x8 30kg, 1x7 32,5kgcable lateral raise 3x12 10kgleg curl 3x8 55kghand stand Quote Link to comment Share on other sites More sharing options...
BlaziN Posted March 18, 2010 Author Report Share Posted March 18, 2010 18/3 2010snatch-grip deadlift 4x8 95kgdumbell flyers 3x12 17,5kgEZ-bar curl supersettet med EZ-bar french press 3x8 40kgleg curl 1x12 50kg, 2x12 60kgCable row 3x8 55kg, 1x8 60kgcable chrunch 4x8 40kghand stand Quote Link to comment Share on other sites More sharing options...
BlaziN Posted March 21, 2010 Author Report Share Posted March 21, 2010 d. 21/3 2010incline dumbbell bench press 2x8 27,5kg, 1x8 30kgseated dumbbell shoulder press 3x8 17,5kgbarbell shrugs 3x10 90kgchin ups 1x8 BW, 3x4 BWdips 1x10 BW+10kg, 2x8 BW+10kgpistols 3x8 BWhand stand Quote Link to comment Share on other sites More sharing options...
BlaziN Posted March 23, 2010 Author Report Share Posted March 23, 2010 23/3 2010Rack pull 3x5 170kgyates row 1x5 60kg, 4x5 70kgdumbbell bench press 4x8 30kglateral raise 3x12 7,5kgEZ-bar curl supersettet med EZ-bar french press 3x8 42,5kg, 1x8 35kgCable chrunch 1x10 35kg, 3x8 40kghand stand Quote Link to comment Share on other sites More sharing options...
BlaziN Posted March 27, 2010 Author Report Share Posted March 27, 2010 26/3 2010Clean 2x5 70kg, 1x5 80kgdips 1x10 BW+10kg, 2x8 BW+10kgpull down 1x8 60kg, 2x8 65kgEZ-bar preacher curl supersettet med EZ-bar french press 3x8 42,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted March 28, 2010 Author Report Share Posted March 28, 2010 28/3 2010power clean 3x3 80kg, 2x2 85kgdumbbell bench press 1x3 37,5kg, 1x3 40kg, 2x3 42,5kg, 1x2 42,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted March 30, 2010 Author Report Share Posted March 30, 2010 d. 30/3 2010back squat 2x5 120kg, 1x5 125kgYates row 5x5 70kgpullover 3x8 40kgcable lateral raise 3x10 10kgflyers 3x12 20kgfrench press 3x8 50kgdumbbell curls 2x5 22,5kg, 1x4 22,5kg + leg raise 3x10 Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 2, 2010 Author Report Share Posted April 2, 2010 d. 1/4 2010clean 1x5 75kg, 1x5 80kg, 1x5 90kg, 1x1 100kg, 1x0 110kg (var rigtig tæt på at trække 110kg, men kom lidt for langsomt ned)incline dumbbell benchpress 4x8 27,5kgcable lateral raise 3x10 10kgpull down 3x10 50kg (lavede dem på en lidt speciel måde, som min fysioterapeut havde sagt)dumbbell side bend 4x8 40kgEZ-bar curls supersettet med E-bar french press 3x12 35kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 4, 2010 Author Report Share Posted April 4, 2010 d. 4/4 2010deadlift 1x5 120kg, 2x5 140kgyates row 5x5 70kgweighted dips 2x8 BW+20kg, 1x5 BW+20kgshoulder press 2x8 20kg, 1x8 22,5kg, 1x7 20kgEZ-bar curls supersettet med E-bar french press 3x5 50kgabdominal excercises Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 6, 2010 Author Report Share Posted April 6, 2010 d. 6/4 2010back squat 2x5 122,5kg, 1x5 125kgdumbbell bench press 2x8 35kg, 1x5 35kgpull down 1x8 75kg, 2x8 80kgfront raise 3x8 7,5kgEZ-bar preacher curl 3x5 45kgabdominal exercises Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 12, 2010 Author Report Share Posted April 12, 2010 d. 12/4 2010back squat 2x5 125kg, 1x5 127,5kgyates row 5x5 70kgjerk 1x5 40kg, 1x8 40kg, 1x5 50kg, 1x5 60kgdumbbell bench press 1x5 37,5kg, 2x5 40kgflyers 3x8 22,5kgpull down 1x8 80kg, 1x8 85kg, 1x8 80kgcrunch 3x10 BW+20kghanging leg raise 3x10 Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 20, 2010 Author Report Share Posted April 20, 2010 d. 20/4 2010clean 1x5 70kg, 1x3 80kg, 2x3 90kg, prøvede nogle gange med 100kg, men i dag kunne jeg ikke få mig selv til at gå underjerk 1x3 40kg, 1x3 50kg, 1x3 60kg 1x5 70kg dumbbell bench press 1x3 40kg, 1x2 42,5kg, 1x1 45kg, 1x8 35kg, 1x6 35kgflyers 3x8 22,5kgpull down 3x8 80kgabdominal exercises Quote Link to comment Share on other sites More sharing options...
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