BlaziN Posted April 21, 2009 Author Report Share Posted April 21, 2009 d. 21/4 2009upper body 1barbell bench press (mid grip) 2x5 80kg, 1x4 80kgdumbell bench press 1x8 30kg, 1x6 30kg, 1x5 30kg, 1x4 30kgWeighted dip 2x10 BW+2,5kg, 1x9 BW+2,5kg, 1x7 BW+2,5kgEZ-Bar triceps extension 2x10 36kg, 1x7 35kg, 1x6 35kg Cuban press 1x12 25kg, 2x12 22,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 24, 2009 Author Report Share Posted April 24, 2009 d. 24/4 2009lower body 2Deadlift 3x5 145kgbarbell bent-over row 1x8 62,5kg, 2x7 60kg, 1x6 60kgback extensions 4x10 BW + 25kg plateside bridge 4x60 sec Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 25, 2009 Author Report Share Posted April 25, 2009 d. 25/4 2009Upper body 2barbell standing push press 2x3 65kg, 1x2 65kgchin-up 1x8 BW, 2x6 BW, 1x4 BWupright row 1x12 32,5kg, 1x10 32,5kg, 1x8 32,5kgincline hammer curl 2x12 12,5kg, 1x10 12,5kg, 1x8 12,5kgside-lying powell raise 2x12 3kg, 1x12 5kg træningen var ikke særlig optimal, da jeg havde været på druk dagen før, så var godt smadret Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 28, 2009 Author Report Share Posted April 28, 2009 d. 28/4 2009Lower Body 1front squat 2x5 102,5kg, 1x4 102,5kg (meget hårdt)bulgarian split squat with dumbbells 4x8 40kg (ekstremt hårdt!)lying leg curl 1x10 20kg, 3x10 15kg (den maskine man gør det i er halvt ødelagt, så det er ikke optimalt)ab wheel roll out 3x60sek (kører bare frem og tilbage i 60 sek) Quote Link to comment Share on other sites More sharing options...
BlaziN Posted April 29, 2009 Author Report Share Posted April 29, 2009 d. 29/4 2009upper body 1incline barbell bench press 2x5 65kg, 1x4 65kgincline dumbell bench press 2x8 25kg, 1x8 22,5kg, 1x6 22,5kgWeighted push-ups 3x10, 1x9dumbell decline triceps extension 2x10 10kg, 1x7 12,5kg, 1x8 10kg (hver arm)External Rotator on Knee 3x12 3kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 1, 2009 Author Report Share Posted May 1, 2009 d. 1/5 2009lower body 2sumo Deadlift 3x5 160kgone-arm dumbell row 4x8 25kgcable pull-through 1x10 35kg, 2x10 40kg, 1x10 45kgkneeling wood chop 1x12 20kg, 3x12 40kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 2, 2009 Author Report Share Posted May 2, 2009 d. 2/5 2009Upper body 2dumbbell seated shoulder press 2x5 25kg, 1x2 25kgpull-up 1x8 BW 1x6 BW, 1x5 BW, 1x4 BWbarbell shrug 3x12 80kgEZ-bar reverse curl 2x12 30kg, 2x10 30kglateral raise 3x12 7,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 4, 2009 Author Report Share Posted May 4, 2009 d. 4/5 2009Lower Body 1safety-bar squat 2x4 115kg, 1x3 115single-leg press 1x8 210 1x8 190kg, 2x8 170kglying leg curl 2x10 20kg, 1x10 25kg, 1x10 30kg leg lowering 4x60sek Havde for lidt energi, så det var ret hårdt og fik ikke løftet så tungt.trænede lige efter skole, så havde åbentbart ikke spist nok Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 5, 2009 Author Report Share Posted May 5, 2009 d. 5/5 2009upper body 1decline barbell bench press 1x3 77,5kg, 2x3 75kgdecline dumbell bench press 2x8 30kg, 1x7 30kg, 1x6 30kgflyers maskine 2x10 40kg, 1x8 40kg, 1x6 40kgEZ-Bar triceps extension 2x10 37,5kg, 2x8 37,5kg (skulle have lavet cable pushdown, men der var en der optog det cabel værk)Shoulder External Rotation 3x12 5kg Der var en der brugte bænkpres stativet, så blev nødt til at tage med håndvægte først, hvilket resulterede i, at jeg ikke kunne løfte så tungt Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 8, 2009 Author Report Share Posted May 8, 2009 d. 17/4 2009lower body 2good morning 3x5 80kgpendlay row 2x8 60kg, 2x7 60kgromanian deadlift 4x10 85kgdumbell side bend 4x12 37,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 11, 2009 Author Report Share Posted May 11, 2009 d. 10/5 2009Upper body 2barbell seated military press i smith stativ 2x5 52,5kg, 1x3 52,5kglat pulldown to chest 2x8 75kg 2x6 75kgdumbell shrug 3x12 40kg (hver arm)dumbell preacher curl 1x12 15kg, 1x10 15kg, 1x8 15kg, 1x6 15kgtrap 3 raise 1x2 15kg+1x10 10kg, 1x12 10kg, 1x10 10kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 11, 2009 Author Report Share Posted May 11, 2009 d. 11/5 2009Lower Body 1Back squat 1x5 125kg, 2x4 125kgsplit squat 4x8 52,5kgseated leg curl 4x10 50kgbridge 4x60sek Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 12, 2009 Author Report Share Posted May 12, 2009 d. 12/5 2009upper body 1barbell bench press (mid grip) 1x3 82,5kg, 2x3 80kgdumbell bench press 2x8 30kg, 4x6 30kgWeighted dip 4x10 BW+4kgEZ-Bar triceps extension 2x10 36kg, 1x9 36kg, 1x8 36kgCuban press 3x12 25kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 14, 2009 Author Report Share Posted May 14, 2009 d. 14/5 2009lower body 2Deadlift 3x5 150kgbarbell bent-over row 1x7 62,5kg, 3x8 60kgback extensions 4x10 BW + 35kghanging leg raise (static) 4x45 sec, 2x30sec Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 16, 2009 Author Report Share Posted May 16, 2009 d. 16/5 2009Upper body 2barbell standing push press 1x5 65kg, 2x3 65kgchin-up 2x8 BW, 1x6 BW, 1x4 BWupright row 2x9 32,5kg, 1x6 32,5kg, 1x8 32,5kg (ved ikke hvorfor jeg næsten ikke kunne tage noget, kunne tænkes de 2 øvelser var skyld i det, da jeg løftede mere denne gang)incline hammer curl 4x12 12,5kgside-lying powell raise 3x12 3kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 18, 2009 Author Report Share Posted May 18, 2009 d. 18/5 2009Lower Body 1front squat 3x5 105kg (var overraskende let)bulgarian split squat with dumbbells 4x8 40kglying leg curl 2x10 25kg, 2x10 30kg (nu tror jeg, jeg har fundet ud af, hvordan man bruger den helt rigtig, den maskine)ab wheel roll out 2x12, 1x6, 1xstatisk, så holdte den ca 10 sek Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 19, 2009 Author Report Share Posted May 19, 2009 (edited) d. 19/5 2009upper body 1incline barbell bench press 3x5 67,5kgincline dumbell bench press 3x8 25kg, 1x6 25kgWeighted push-ups 1x10, 1x9, 1x10, 1x8dumbell decline triceps extension 1x8 12,5kg, 1x10 10kg, 1x8 10kg, 1x7 10kg (hver arm)External Rotator on Knee 3x12 5kg Edited May 19, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 22, 2009 Author Report Share Posted May 22, 2009 d. 22/5 2009lower body 2sumo Deadlift 1x5 165kg, 1x2 165kg, 1x3 165kgone-arm dumbell row 4x8 27,5kgcable pull-through 2x10 45kg, 2x10 50kgkneeling wood chop 2x12 45kg, 2x12 50kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 23, 2009 Author Report Share Posted May 23, 2009 d. 23/5 2009Upper body 2dumbbell seated shoulder press 2x5 25kg, 1x4 25kgpull-up 1x8 BW 1x6 BW, 1x5 BW, 1x4 BWbarbell shrug 1x12 90kg, 2x10 90kgEZ-bar reverse curl 1x12 32kg, 1x10 32kg 1x12 30kg, 1x10 30kglateral raise 3x12 7,5kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 25, 2009 Author Report Share Posted May 25, 2009 d 25/5 2009Lower Body 1safety-bar squat 1x3 117kg, 1x3 115kg, 1x4 115kg (synes ikke denne øvelse er så behagelig. kan meget bedre lide almindelig squat)leg press 4x8 260kglying leg curl 2x10 30kg, 2x10 35kgleg lowering 4x60sek Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 26, 2009 Author Report Share Posted May 26, 2009 d. 26/5 2009upper body 1decline barbell bench press 3x5 77,5kgdecline dumbell bench press 3x8 30kg, 1x5 30kgflyers maskine 1x8 40kg, 1x10 35kg, 1x8 35kg, 1x6 35kgcable pushdown 1x8 33kg, 3x10 25kgcuban press 1x8 35kg, 2x12 25kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 29, 2009 Author Report Share Posted May 29, 2009 d. 29/5 2009lower body 2romanian deadlift 1x5 100kg, 2x5 120kgpendlay row 1x8 62,5kg, 1x6 62,5kg, 1x8 60kg, 1x7 60kgstiff leg 4x10 60kgdumbell side bend 3x12 40kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted May 30, 2009 Author Report Share Posted May 30, 2009 d. 18/4 2009Upper body 2barbell seated military press i smith stativ 1x4 55kg, 1x3 55kg, 1x2 55kglat pulldown to chest 1x8 80kg 3x6 80kgdumbell shrug 1x8 42,5kg, 2x12 40kg (hver arm)EZ-bar preacher curl 2x12 32,5kg, 1x8 32,5kg, 1x6 32,5kgtrap 3 raise 3x12 10kg Quote Link to comment Share on other sites More sharing options...
BlaziN Posted June 1, 2009 Author Report Share Posted June 1, 2009 (edited) d. 1/6 2009split workout A (ben/bryst/skulder)squat 3x10 100kg, 1x5 100kgleg press 2x12 200kg, 1x12 210kgbench press 1x10 60kg, 1x8 60kg, 1x8 50kg (min ene skulder var lidt øm, så stoppede øvelsen, som om noget sad i klemme)flyers 3x12 17,5kgmilitary press 1x10 35kg, 2x10 30kg, 1x8 30kg lateral raise 3x12 7,5kghavde absolut intet energi, hvilket også kan ses. Edited June 8, 2009 by BlaziN Quote Link to comment Share on other sites More sharing options...
BlaziN Posted June 8, 2009 Author Report Share Posted June 8, 2009 d 8/6 2009split workout B (ryg/biceps/triceps)deadlift 2x10 120kg, 2x10 110kgbend over row 3x10 50kg, 1x8 50kgpullup 1x5, 3x4shrugs+calf raise 3x12 85kg (skulle have været hang jump shrug, men fik mere lavet det andet)preacher curl 2x12 32,5kg, 1x6 32,5kgsmall grip dip 1x12 BW, 2x12 BW+5kgfrench press 3x12 32,5kghanging leg raise 3x12 Quote Link to comment Share on other sites More sharing options...
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