stb Posted January 6, 2009 Author Report Share Posted January 6, 2009 Smolov Bænkpres 2/12:1x1 100kg1x1 110kg1x1 122.5kg1x1 140kg2x10 105kg5x5 105kgSquat:6sætseated db. rows:4x8 34kgCable rows:3x8 100kgBiceps:6sæt Quote Link to comment Share on other sites More sharing options...
stb Posted January 8, 2009 Author Report Share Posted January 8, 2009 Smolov Bænkpres 3/12:8x4 112.5kgDb. Laterals:3x8 14kgrotator:3sæt Quote Link to comment Share on other sites More sharing options...
stb Posted January 9, 2009 Author Report Share Posted January 9, 2009 Smolov Bænkpres 4/12:1x120kg1x140kg3x5 120kg Vol. PR7x3 120kgSquat:10sætSeated db. rows:5x8 30kgCable rows:3x6 100kgDb. Preacher Hammercurls:3x8 17kgone arm cable curls:3x8 20kgabs:5sæt Quote Link to comment Share on other sites More sharing options...
stb Posted January 12, 2009 Author Report Share Posted January 12, 2009 Smolov Bænkpres 5/12:1x127.5kg1x145kg PR+5kg12x102.5kg rep PR5x6 102.5kgDb. Laterals:3x8 14kgMachine Laterals:3sætOne arm Pushdown:8x30kg2x8 40kgabs:5sæt Quote Link to comment Share on other sites More sharing options...
stb Posted January 14, 2009 Author Report Share Posted January 14, 2009 Smolov Bænkpres 6/12:3x130kg rep PR7x5 110kgSquat:5sætSeated db. rows:5x8 34kgCG-pulldowns:2x8 100kgBiceps:6sæt Quote Link to comment Share on other sites More sharing options...
Søren W Posted January 14, 2009 Report Share Posted January 14, 2009 Det var en pudsig gang smolov du kører dig... Quote Link to comment Share on other sites More sharing options...
stb Posted January 16, 2009 Author Report Share Posted January 16, 2009 Det var en pudsig gang smolov du kører dig...mm...må hellere holde lidt igen, kan også mærke at CNS er ved at være godt brændt ned. Quote Link to comment Share on other sites More sharing options...
stb Posted January 16, 2009 Author Report Share Posted January 16, 2009 Smolov Bænkpres 7/12:7x4 117.5kg5x117.5kg Db. Laterals:3x8 17kg3sæt rotator Quote Link to comment Share on other sites More sharing options...
stb Posted January 17, 2009 Author Report Share Posted January 17, 2009 (edited) Smolov Bænkpres 8/12:10-11x3 125kg Vol PR Edited January 17, 2009 by stb Quote Link to comment Share on other sites More sharing options...
stb Posted January 19, 2009 Author Report Share Posted January 19, 2009 Smolov Bænkpres 9/12:15x100kg rep PR6x6-7 105kgDb. Laterals:3x8 17kgOne arm pushdown:3x8 40kg3sæt rotator Quote Link to comment Share on other sites More sharing options...
stb Posted January 20, 2009 Author Report Share Posted January 20, 2009 Bænkpres:1x147.5kg PR +2,5kg1x150kg PR +5kgbiceps:3sætabs:3sætrotator:3sæt Quote Link to comment Share on other sites More sharing options...
stb Posted January 22, 2009 Author Report Share Posted January 22, 2009 Bænkpres:5x5 125kg set/rep PRSeated db. rows:5x10 30kg Quote Link to comment Share on other sites More sharing options...
stb Posted February 9, 2009 Author Report Share Posted February 9, 2009 Pushpress:1x5 60kg1x2 70kg1x1 80kg1x1 90kgSeated BB shoulderpress:2x5 80kgSquat:5sætDips:1x4 bw1x4 bw+20kg1x4 bw+30kg1x4 bw+40kg1x4 bw+60kg1x3 bw+70kg Quote Link to comment Share on other sites More sharing options...
stb Posted February 9, 2009 Author Report Share Posted February 9, 2009 Sheiko Bænkpres uge2,dag1:1x5 72.5kg1x4 87.5kg2x3 102.5kg2x2 115kg1x3 130kg3x1 140kgSeated Calf-raise:5sætSheiko Bænk:1x5 80kg1x4 95kg2x3 110kg4x2 122.5kgabs:5sæt Quote Link to comment Share on other sites More sharing options...
stb Posted February 10, 2009 Author Report Share Posted February 10, 2009 Squat:7sætDips:1x4 bw1x3 bw+20kg1x3 bw+40kg1x1 bw+60kg1x1 bw+70kg1x1 bw+80kgYates rows:3x6 100kgOH pullups:1x8 bw+5kg2x8 bw+10kg1x8 bwseated db rows:3x8 30kgDb. Hammercurls:3x8 24kgBB. Preacher curls(tempo 5.0.5) ss. Db. biceps curls(tempo 5.0.5)3x6 10kg+ez + 3x6 7kg Quote Link to comment Share on other sites More sharing options...
stb Posted February 11, 2009 Author Report Share Posted February 11, 2009 Sheiko Bænkpres uge2,dag3:1x5 80kg1x4 95kg2x3 110kg4x2 135kg1x1 140kgBackoff sets2x2 100kg2x3 60kg Quote Link to comment Share on other sites More sharing options...
stb Posted February 13, 2009 Author Report Share Posted February 13, 2009 Sheiko Bænkpres uge2,dag5:1x5 72.5kg1x4 87.5kg2x3 102.5kg6x3 130kg PRBackoff 1x8 100kg Quote Link to comment Share on other sites More sharing options...
stb Posted February 16, 2009 Author Report Share Posted February 16, 2009 Sheiko Bænkpres uge3,dag1:1x5 72,5kg1x3 100kg8x3 130kg PR +2sætone arm facepulls:3x8 20kgBænkpres:1x1 120kg15x1 100kg3-5 sæt triceps3sæt rotator Quote Link to comment Share on other sites More sharing options...
stb Posted October 29, 2009 Author Report Share Posted October 29, 2009 Bryst/Biceps:bw:77.6kgbænk:1x145kg5x72.5kg4x87.5kg2x3 102.5kg2x2 115kg3x1 130kgdb curls:5x8 14kgBænk:3x72.5kg3x87.5kg3x102.5kg5x2 115kg Quote Link to comment Share on other sites More sharing options...
stb Posted April 23, 2010 Author Report Share Posted April 23, 2010 (edited) DE Squat:5x2 60kgLeg curls:3x12 40kgseated leg curls:3sætPowercleans:3x1 50kg3x1 70kg3x1 80kgseated rows:3x6 100kgcable rows:2x8 19kg1x6 19kg Edited April 23, 2010 by stb Quote Link to comment Share on other sites More sharing options...
stb Posted April 23, 2010 Author Report Share Posted April 23, 2010 Benchpress:2x8 120kg1x1 140kgDips:30xbw(79kg)10xbw+20kg5xbw+60kgLaterals:3sætrear laterals:3sætdb frenchpress:3x8 17kgrotator:3sæt Quote Link to comment Share on other sites More sharing options...
stb Posted April 26, 2010 Author Report Share Posted April 26, 2010 Benchpress:1x15 100kg1x10 110kgDips:8xbw(79,6kg)8xbw8xbwLaterals:4sætdb frenchpress:3x8 17kg3sæt rotator Quote Link to comment Share on other sites More sharing options...
stb Posted May 3, 2010 Author Report Share Posted May 3, 2010 (edited) Incline benchpress:5x110kg PR2x120kg PR8x100kgDips:5xbw+20kg5xbw+40kg5xbw+70kg PR1xbw+80kg8xbw(79.3kg)Laterals:3sætRear delt:3sætDb frenchpress:3x8 17kgrotator:3sæt Edited May 3, 2010 by stb Quote Link to comment Share on other sites More sharing options...
stb Posted September 16, 2013 Author Report Share Posted September 16, 2013 Benchpress:5x60kg2x100kg1x115kg3x2 140kg PRDb Laterals:3x8 18kgFacepulls:3sætTriceps pushdown:7sætChinups:4x8bw(80.2kg) Quote Link to comment Share on other sites More sharing options...
stb Posted July 30, 2014 Author Report Share Posted July 30, 2014 Benchpress:1x5 70kg1x4 85kg2x3 97,5kg1x7+1 112,5kg1x2 130kg1x1 135kg1x1 140kgChinups:1x28bw(75,5kg)1x10bwDb. Laterals3x6 22kgDb curls:4sætTriceps pushdown:3sætCalf raises:7sætRotator:3sæt Quote Link to comment Share on other sites More sharing options...
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