Zune Posted February 7, 2009 Author Report Share Posted February 7, 2009 Uge 6, onsdag den 04.02.2009, bryst og triceps, 60 min.Var sent oppe i WFC.Benchpress.1x10 / 20, 50, 80, 100, 110 kg1x10 / 120 kg1x5 / 130 kg2x7 / 120 kgIncline benchpress2x10 / 80 kg2x10 / 90 kgPec deck4x10 / 40 kgTriceps pushdown4x10 / 50-70 kgTriceps rope pushdown3x10 / 30 kgTriceps one arm pushdown3x10 / 15 kg Quote Link to comment Share on other sites More sharing options...
Zune Posted February 7, 2009 Author Report Share Posted February 7, 2009 Uge 6, Loerdag den 07.02.2009, Ryg og biceps, 60 minVar oppe i WFCLat pulldown / 6 grips6x3x10 / 70-90 kgSeated pulley rows4x10 / 55-65 kgSeatd low rows / machine4x10 / 50 kgMachine shrungs4x10 / 60 kgEZ curls1x10 / 42,5 kg3x8 / 45 kgPreacher curls2x10 / 32,5 kg2x10 / 27,5 kgDB spider curls3x10 / 12 kg dbCurl machine / Smartline3x10 / 20 kg Quote Link to comment Share on other sites More sharing options...
Zune Posted February 10, 2009 Author Report Share Posted February 10, 2009 Uge 7, mandag den 09.02.2009, Skulder og ben, 60 min.Var oppe i WFC.Military press1x10 / 20, 40, 50 kg4x10 / 60 kgSeated db shoulder press4x10 / 30 kgSeated db raises3x10 / 10 kg dbBent over db raises/rear delts3x10 / 10 kg dbLeg extension4x10 / 15-30 kgLeg curls4x10 / 15 kgLeg press5x10 / 70-90 kgCalve raises / legpress6x10 / 40-70 kgSeated calve raises4x10 / 35 kg Quote Link to comment Share on other sites More sharing options...
Zune Posted February 14, 2009 Author Report Share Posted February 14, 2009 Uge 7, onsdag den 11.02.2009, bryst og triceps, 45 min.Var oppe i WFCBenchpress1x10 / 20, 50, 50, 80, 90 kg1x10 / 110 kg1x9 / 110 kg1x8 / 110 kgIncline benchpress4x10 / 80 kgPec deck4x10 / 40 kgCG benchpress4x10 / 70 kgFrenchpress3x10 / 37,5 kgOH db triceps extension3x10 / 30 kg db Quote Link to comment Share on other sites More sharing options...
Zune Posted February 14, 2009 Author Report Share Posted February 14, 2009 Uge 7, torsdag den 12.02.2009, Ryg og biceps, 60 minVar oppe i WFCLat pulldown / 5 grips5 x 3 x 10 / 75-90 kgPulley rows3x10 / 50-60 kgSeated low rows4x10 / 40-55 kgStanding machine shrungs4x10 / 60 kgEZ curls3x10 / 42,5 kgStanding alternate db curls3x10 / 18 kg dbHammer curls2x10 / 16 kg dbDB spider curls3x10 / 12 kg db Quote Link to comment Share on other sites More sharing options...
Zune Posted February 21, 2009 Author Report Share Posted February 21, 2009 Uge 8, mandag den 16.02.2009, ben, læg og arme, 60 minVar sent oppe i WFC.EZ-curls:1x10: 10, 20, 37,5, 45 kgWorksæt1x15: 50 kg1x10: 50 kg1x8: 50 kgStanding db curls:4x10: 18-20 kg dbPreacher EZ-curls:4x10: 32,5 kgDB spiderculs4x10: 12 kg dbTriceps frenchpress:3x10: 37,5 kgOH db tricepsextension3x10: 30 kgLeg extension:5x10: 30 kgLeg curls:5x10: 20 kgLeg press:5x10: 70-100 kgCalve raises(legpress)5x10-12: 60 kgCalve raises(machine)5x10: 35 kg Quote Link to comment Share on other sites More sharing options...
Zune Posted February 21, 2009 Author Report Share Posted February 21, 2009 Uge 8, onsdag den 21.02.2009, bryst og ryg, 60 min.Var oppe i WFC.Benchpress:1x10: 50, 80, 90 kg1x10: 110 kg1x10: 120 kg3x6: 120 kgIncline benchpress:1x10: 90 kg1x10: 100 kg1x7: 110 kg1x10: 90 kgPec deck:4x10: 40-45 kgLat pulldown(5 grips)5x3x10: 70-90 kgPulleyrows:3x10: 60 kgLow Machine rows:4x10: 55 kgMachine shrungs:3x10: 60 kg Quote Link to comment Share on other sites More sharing options...
Zune Posted February 21, 2009 Author Report Share Posted February 21, 2009 Uge 8, fredag den 20.02.2009, arme, 45 min.Var sent oppe i WFCBB curls:1x10: 20, 30, 35, 40 kgWorksæt3x10: 45 kgPreacher ez-curls:3x10: 32,5 kgStanding alternate db curls:1x10: 18 kg 1x10: 20 kg db1x7: 22 kgDB spider curls:2x10: 16 kg db2x10: 12 kg dbTriceps cable pushdown:3x10: 80 kgTriceps one arm reverse pushdown:3x10: 25 kgTriceps rope pushdown:3x10: 40 kgOne arm triceps pushdown:3x10: 20 kg Quote Link to comment Share on other sites More sharing options...
Zune Posted February 28, 2009 Author Report Share Posted February 28, 2009 Uge 9, mandag 23.02.2009, Skulder og ben, 60 min.Var oppe i WFC.Militarypress:1x10: 20, 40 kg3x10: 50 kgSeated db shoulder press:3x10: 30 kg dbSeated db lateral raises:3x10: 10 kg dbSeated bent over raises(rear delts):3x10: 10 kgLeg extension:5x10: 25-40 kgLeg curls:5x10: 10-15 kgLeg press(TG):5x10: 70-100 kgCalve raises(legpress):5x10: 70 kgSeated calve raises:5x10: 30 kg Quote Link to comment Share on other sites More sharing options...
Zune Posted February 28, 2009 Author Report Share Posted February 28, 2009 Uge 9, onsdag den 25.02.2009, bryst og triceps, 60 min.Var oppe i WFC.Benchpress:1x10: 20, 50, 80, 90 kgworksæt:1x10: 110 kg1x9: 110 kg1x7: 110 kgIncline benchpress:4x10: 80 kgPec deck4x10: 45 kgTriceps pushdown(45 gr. grip):3x10: 70, 80, 80 kgTriceps rope pushdown:3x10: 35 kgOne arm triceps pushdown:3x10: 15 kg Quote Link to comment Share on other sites More sharing options...
Zune Posted February 28, 2009 Author Report Share Posted February 28, 2009 Uge 9, fredag den 27.02.2009, ryg og biceps, 60 min.Var oppe i WFCLat pulldown(4 grips):4x3x10: 75-85 kgSeated pulley rows:3x10: 60 kgSeated machine low rows:3x10: 55 kgSrungs machine:3x10: 60 kgEZ curls:3x10: 37,5 kgPreacher EZ-curls:4x10: 30 kgStanding DB hammer curls:3x10: 18, 16, 14 kg Quote Link to comment Share on other sites More sharing options...
Zune Posted March 7, 2009 Author Report Share Posted March 7, 2009 Uge 10, mandag den 02.03.2009, skulder og ben, 60 min.Var oppe i WFCMilitarypress:1x10: 20, 40, 50, 60 kgworksæt3x8: 70 kgSeated db shoulder press:3x10: 30 kg dbSeated lateral raises:3x10: 10 kg dbSeated bent over lateral raises(rear delts):3x10: 10 kg dbLeg extension:5x10: 30-40 kgLeg curls:3x10: 20 kgLeg press(TG machine):4x10: 80-100 kgCalve raises(TG machine):6x10: 60 kgSeated calve raises:4x10: 30 kg Quote Link to comment Share on other sites More sharing options...
Zune Posted March 7, 2009 Author Report Share Posted March 7, 2009 Uge 10, onsdag den 04.03.2009, bryst og triceps, 60 min.WFCDB chest press:1x10: 20, 26, 30, 38, 42, 45 kg dbworksæt1x10: 50 kg db1x8: 50 kg db1x5: 50 kg db1x7: 45 kg dbIncline benchpress:4x10: 80 kgLow pulley cable pushover.4x10: 20 kgTriceps pushdown:3x10: 70 kgTriceps OH pusdown(rope and bench):3x10: 50 kgOne arm reverse triceps pushdown:3x10: 20 kgGIGANTISK og MASSIVT PUMP i PECS og TRIs Quote Link to comment Share on other sites More sharing options...
Zune Posted March 8, 2009 Author Report Share Posted March 8, 2009 Uge 10, søndag den 08.03.2009, ryg og biceps, 45 min.WFCLat pulldown(5 grips):5x3x10: 75-85 kgPulley rows(2 grips: CG+One hand):2x3x10: 60 kgLow rows(machine TG):4x10: 50 kgShrungs machine:4x10: 90 kgEZ curls:4x10: 37,5 kgPreacher EZ-curls:3x10: 30 kgOne arm db spider curls:4x10: 12 kg dbConcentraion curl machine(smartline):2x10-14: 15 kgGod fart i træningen med en perfekt intensiet næsten cardio. Quote Link to comment Share on other sites More sharing options...
Zune Posted March 12, 2009 Author Report Share Posted March 12, 2009 Uge 11, mandag den 09.03.2009, ben og skulder, 60 min.WFCMilitarypress:1x10: 20, 40, 50, 60 kg1x8: 70 kg2x7: 70 kgSeated db shoulder press:3x10: 30 kg dbSeated db lateral raises:3x10: 10 kgSeated db bent over raises:3x10: 10 kg dbLeg extension:4x10: 40 kgLeg curls:4x10: 15 kgLeg press(TG mach.):6x10: 100-120 kgCalve raises(TG machine):6x10: 50-80 kgSeated calve raises:6x10: 40 kg Quote Link to comment Share on other sites More sharing options...
Zune Posted March 15, 2009 Author Report Share Posted March 15, 2009 Uge 11, onsdag den 11.03.2009, bryst og triceps, 60 min.WFCBenchpress:1x10: 20, 50, 80, 90, 100, 110 kgworksæt1x8: 120 kg1x4: 120 kg1x8: 110 kgIncline benchpress:4x10: 90 kgPec deck:4x10: 55 kgTriceps pushdown:Supersæt med tre øvelser(pushdown, one arm pushdown, one arm reverse pushdown)3x3x10-12: 25-70 kg...kørt som dropsæt.Triceps rope pushdown:3x10: 30 kgEt mega solidt pump som var massivt Quote Link to comment Share on other sites More sharing options...
Zune Posted March 15, 2009 Author Report Share Posted March 15, 2009 Uge 11, lørdag den 14.03.2009, ryg og biceps, 45 min.WFCLat pulldown(5 grips):5x3x10: 75-95 kgPulley rows(2 grips: CG+One hand):2x3x10: 60 kgLow rows(machine TG):4x10: 50 kgShrungs machine:4x10: 90 kgEZ curls:4x10: 37,5 kgStanding db alternate curls:1x8: 18 kg db2x8: 16 kg dbOne arm db spider curls:4x10: 12 kg dbConcentraion curl machine(smartline):3x10-14: 15 kg Quote Link to comment Share on other sites More sharing options...
Zune Posted March 21, 2009 Author Report Share Posted March 21, 2009 Uge 12, mandag den 16.03.2009, ben og skulder, 60 min.WFCMilitarypress:1x10: 20, 40, 50, 60 kg1x10: 70 kg New rep PR!!2x8: 70 kgSeated db shoulder press:3x10: 30 kg dbSeated db lateral raises:3x10: 10 kgSeated db bent over raises:3x10: 10 kg dbLeg extension:4x10: 40 kgLeg curls:4x10: 15 kgLeg press(TG mach.):6x10: 100-120 kgCalve raises(TG machine):6x10: 50-80 kgSeated calve raises:6x10: 40 kg Quote Link to comment Share on other sites More sharing options...
Zune Posted March 21, 2009 Author Report Share Posted March 21, 2009 Uge 12, onsdag den 18.03.2009, bryst og triceps, 60 min.WFCBenchpress:1x10: 20, 50, 80, 90, 100 kgworksæt2x10: 110 kg1x9: 110 kg..manglede en spotter til den sidsteIncline benchpress:4x10: 80 kgSeated CG chestpress(TG mach.):4x10: 70 kgPec deck:4x10: 55 kgTriceps pushdown:3x10-12: 60-90 kgTriceps rope pushdown:3x10: 30 kgTriceps one arm pushdown:3x10: 15 kg Quote Link to comment Share on other sites More sharing options...
Zune Posted March 21, 2009 Author Report Share Posted March 21, 2009 Uge 12, torsdag den 19.03.2009, ryg og biceps, 45 min.WFCLat pulldown(4 grips):4x3x10: 75-95 kgPulley rows(CG):2x3x10: 60 kgLow rows(machine TG):4x10: 55 kgShrungs machine:4x10: 70 kgEZ curls:3x10: 40 kgPreacher EZ-curls:3x10: 30 kgStanding db alternate curls:3x10: 20 kg dbOne arm db spider curls:3x10: 12 kg dbConcentraion curl machine(smartline):3x10-14: 15 kg Quote Link to comment Share on other sites More sharing options...
Zune Posted March 22, 2009 Author Report Share Posted March 22, 2009 Uge 12, Soendag den 22.03.2009, biceps og triceps, 60 min.WFCEZ-curls 1x10 / 27,5 , 37,5, 40 kg1x10 / 45 kg1x10 / 50 kg2x7 / 50 kgStanding alternate db curls1x10 / 20 kg1x10 / 22 kg1x8 / 24 kg2x8 / 26 kgPreacher ez-curls4x10 / 30 kgTriceps pushdown3x10 / 70-90 kgTriceps OH rope pushdown against bench3x10 / 50 kgOne arm triceps reverse pushdown3x10 / 15 kgTotalt massivt monster pump Quote Link to comment Share on other sites More sharing options...
Zune Posted April 10, 2009 Author Report Share Posted April 10, 2009 Uge 13, 14 og 15, man, tirs, fre, 60 min. pr. gangOppe i WFC.MandagBen 15-20 setBiceps 12 setTriceps 12 setOnsdagBryst 12 setRyg 12 setFredagSkulder 12 setBiceps 12 setTriceps 12 setHaft travlt paa jobbet hvilket har gjort at loggen har vaeret underprioriteret men har skiftet program til mere fokus paa armene Quote Link to comment Share on other sites More sharing options...
Zune Posted May 16, 2009 Author Report Share Posted May 16, 2009 (edited) Uge 15-20, mandag, onsdag og fredag, 60 min pr. gangMandag: Biceps, triceps og ben.Onsdag: Bryst og ryg.Fredag: Skulder, biceps og triceps.Grundet travlhed på arbejdet, så opdateres loggen i lige p.t.Jeg cutter lidt p.t. vha. kost-omlægning, mangler at inddrage cardioen.Fokus på arm-træning. Edited July 10, 2009 by Zune Quote Link to comment Share on other sites More sharing options...
Zune Posted July 10, 2009 Author Report Share Posted July 10, 2009 Uge 20-28, mandag, onsdag og fredag, 60 min pr. gang.Mandag: bryst+tricepsOnsdag: Ryg+bicepsFredag: Skulder+ ben.Haft god fremgang på det sidste.. Quote Link to comment Share on other sites More sharing options...
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