Johnny Bravo Posted January 2, 2011 Author Report Share Posted January 2, 2011 Ja, forhøjet test niveau > tælle-skills Husker jeg forkert eller har du ikke tidligere nævnt, at du også havde leucine og beta-alanine i din PRE/POST shake?Jo det er rigtig nok husket, og bruger stadig Leucine når jeg har det. Beta-alanine synes jeg ikke jeg fik noget ud af, så derfor har jeg ikke brugt det længe. Quote Link to comment Share on other sites More sharing options...
Johnny Bravo Posted January 3, 2011 Author Report Share Posted January 3, 2011 Er stadig mærket efter nytårsaften, men fik kæmpet mig igennem en bentræning i maskinhelvede.Leg Extension - Warm-up:3 sætLeg Press:15x200kg15x280kg15x320kg12x360kgLeg Extension:12x50kg + 10x15kg single leg12x60kg + 10x20kg single leg 12x70kg + 10x30kg single leg12x80kg + 10x30kg single leg30x30kg - slow repsHorizontal Leg Press:21x93kg12x125kg10x149kgLying Leg Curl:15x25kg slow reps + 10x25kg normal reps10x35kg slow reps + 10x25kg normal reps20x35kg (5 slow -5 normal - 5 slow - 5 normal)Seated Leg Curl:20x50kg15x50kg15x40kgStanding Calves Raise - slow reps:12x100kg10x100kg8x100kg Quote Link to comment Share on other sites More sharing options...
Johnny Bravo Posted January 4, 2011 Author Report Share Posted January 4, 2011 Pecs-o-rama.Bench Press:12x60kg12x100kg10x110kg7x120kg12x110kg + 8x80kg + 8x60kgHigh Incline Plate Loaded Press vs Cable Cross-over:15x60kg + 15x20kg12x80kg + 12x20kg10x80kg + 10x17.5kgSeated Pec-Deck:15x25kg15x30kgLow Incline Smith Machine Press:15x40kg12x60kg Quote Link to comment Share on other sites More sharing options...
Johnny Bravo Posted January 6, 2011 Author Report Share Posted January 6, 2011 (edited) Så fik jeg trænet mine guns of sexiness igen. Seated Machine Preacher Curl:2 sæt warm-up12x30kg8x35 + 4 negative8x35kg + 8x30kg + 8x22.5kgStanding Two Arm DB Preacher Curl:10x12kg10x12kgEZ BB 21's:21x20kg21x30kg21x30kgRope Pushdown:30x30kg15x50kg12x60kg12x50kgSeated Machine Extension vs Seated Machine Dips:12x30kg - 15x90kg12x35kg - 15x90kgStanding One Arm OH Extension:12x12kg11x16kg10x18kglol Edited January 6, 2011 by Johnny Bravo Quote Link to comment Share on other sites More sharing options...
Johnny Bravo Posted January 8, 2011 Author Report Share Posted January 8, 2011 Ryg og biceps træning i et temmelig fyldt center pga åbent hus. Dennis James var i centeret og træne ben med et par af medlemmerne. Et af disse medlemmer stod senere og knækkede sig i håndvasken. Pulldown - V-bar:15x60kg12x80kg12x80kg12x80kg + 11x50kg + 12x30kgPulldown - Wide Grip:10x80kg10x80kg10x80kgSeated Cable Rows - V-bar:12x80kg12x70kg12x70kgRope Stiff Arm Pulldown:12x40kg12x40kg12x35kgBent Over BB Rows:10x60kg10x100kg10x100kg10x100kgHigh Pulley Two Arm Cable Curl vs. Rope Hammer Curl:20x15 - 12x40kg20x17.5kg - 12x35kg15x20kg - 10x35kgEZ BB Curl:12x40kg12x40kg12x30kg - Close Grip12x30kg - Close GripDB Hammer Curl:12x22kg12x12kg Quote Link to comment Share on other sites More sharing options...
Johnny Bravo Posted January 10, 2011 Author Report Share Posted January 10, 2011 Chesticle træning.Bench Press:15x60kg6x100kg8x110kg5x120kg5x120kg5x120kg + 8x80kg + 8x60kgHigh Incline Plate Loaded Press:12x80kg6x100kg8x90kg10x80kgIncline Smith Machine Press vs Cable Cross-Over:8x40kg - 15x12.5kg8x40kg - 12x15kg8x40kg - 10x17.5kg- Alle sæt kørt ud i en køre.EZ BB Pushdown:20x40kg15x50kg12x60kg10x70kg + 10x40kg + 10x30kgSeated Machine Dips:20x90kg20x90kg20x90kgStanding OH Cable Extension:12x30kg12x30kg10x30kg + 10x20kg + 10x10kgOg så var jeg fandeme swole og jacked!! Og liderlig. TheCzech 1 Quote Link to comment Share on other sites More sharing options...
christianspoer Posted January 10, 2011 Report Share Posted January 10, 2011 Og liderlig.Periodisering af onani? Quote Link to comment Share on other sites More sharing options...
Johnny Bravo Posted January 10, 2011 Author Report Share Posted January 10, 2011 ^^ Er ved at træne mig op til et 1 rep max wank. TheCzech 1 Quote Link to comment Share on other sites More sharing options...
Johnny Bravo Posted January 11, 2011 Author Report Share Posted January 11, 2011 Fik at vide til traaning i dag at mine lår er gigantiske. Jeg kan jo kun give ham ret.Leg Press:12x160kg12x240kg12x280kg12x320kgSquat:10x60kg5x100kg5x120kg5x130kg5x140kg5x150kgSmith Machine Front Squat:10x40kg12x40kg15x40kgLeg Extension - vewy slow reps:30x35kgDB Lying Leg curl:15x30kg15x30kg15x30kgSeated Leg Curl:12x50kg10x60kg20x60kgStanding Calves Raise:15x100kg15x100kg TheCzech 1 Quote Link to comment Share on other sites More sharing options...
Johnny Bravo Posted January 13, 2011 Author Report Share Posted January 13, 2011 Træning af armer'n.Seated Machine Preacher Curl:12x32.5kg12x35kg10x37.5kg10x37.5kg + 8x20 + 10x10kgSeated DB Curl:12x14kg - Alternate12x16kg 12x16kg - Alternate + 8x12kgEZ BB Cable Curl:12x40kg10x50kg10x50kgHigh Pulley Two Arm Cable Curl:15x15kg12x17.5kgRope Pushdown:15x40kg14x45kg12x45kgFrench Press:12x30kg12x50kg15x50kg7x60kgSeated Machine Extension:12x35kg15x35kg12x40kgStanding One Arm OH Extension:15x14kg12x16kg12x16kg TheCzech 1 Quote Link to comment Share on other sites More sharing options...
christianspoer Posted January 13, 2011 Report Share Posted January 13, 2011 + 3-4cm efter træning? Quote Link to comment Share on other sites More sharing options...
Johnny Bravo Posted January 14, 2011 Author Report Share Posted January 14, 2011 + 3-4cm efter træning? Ja det vokser mine guns altid efter hver træning. Dagens omgang.Plate Loaded Uni-Lateral Pulldown:15x40kg12x80kg12x90kg10x90kgBenchpress:15x60kg10x100kg6x120kg6x120kg + 8x80kg + 8x60kgSeated Cable Rows - V-Bar:15x70kg12x85kg12x85kgSeated Plate Loaded Press:12x80kg8x100kg10x100kgOff The Rack One Arm DB Rows:12x32kg12x38kg12x42kgLow Incline DB Press:12x32kg9x38kg7x44kgChinups vs BB Shrugs:12xbw + 10x60kg12xbw + 10x80kg10xbw + 10x80kgIncline Cable Flyes:20x15kg15x20kg12x20kg8x25kg + 10x15kg Quote Link to comment Share on other sites More sharing options...
Johnny Bravo Posted January 17, 2011 Author Report Share Posted January 17, 2011 Dagens træning. Har besluttet mig for at prøve at træne ryg og bryst sammen to gange om ugen over de næste par uger. Go me!!Pulldown - diverse greb:12x60kg10x80kg10x80kg10x75kgLow Incline DB Press:15x22kg12x40kg8x50kg8x50kgBent Over BB Rows:12x60kg10x100kg10x120kg10x120kgBenchpress:12x60kg10x100kg6x110kg6x110kgSeated Plate Loaded Uni-Lateral One Arm Rows:12x40kg12x50kg12x50kgIncline Smith Machine Press:10x40kg6x60kg7x60kg6x60kgSeated Machine Preacher Curl:15x20kg10x30kg11x25kg10x20kgStanding One Arm DB Preacher Curl:8x14kg8x14kg8x14kg Quote Link to comment Share on other sites More sharing options...
Johnny Bravo Posted January 18, 2011 Author Report Share Posted January 18, 2011 DB Lateral Raise:15x14kg12x16kg12x20kg12x24kgSeated DB Shoulder Press:12x28kg8x38kg8x42kgDB Rear Lateral Raise:15x14kg10x18kg - lidt for tungt.12x14kg12x14kgSeated Smith Machine Shoulder Press:12x20kg8x40kg8x40kgHigh Pulley Two Arm Cable Curl:15x17.5kg15x20kg15x22.5kgPushdown:20x50kg15x60kg12x70kg12x80kg12x80kgSeated Machine Extension:12x40kg10x40kg12x37.5kgStanding OH DB One Arm Extension vs Close Grip Benchpress:12x14kg - 10x60kg8x16kg - 10x60kg10x16kg - 10x60kg Quote Link to comment Share on other sites More sharing options...
Guest DBM Posted January 18, 2011 Report Share Posted January 18, 2011 Dang, nogle tunge lateral raises, du får banket af; Er der en speciel grund til, at du kører dem, før dine shoulder press? Quote Link to comment Share on other sites More sharing options...
Johnny Bravo Posted January 18, 2011 Author Report Share Posted January 18, 2011 Dang, nogle tunge lateral raises, du får banket af; Er der en speciel grund til, at du kører dem, før dine shoulder press?Ja for det første synes jeg det varmer skuldrene godt op, og for det andet er risikoen for en skulderskade ved presseøvelserne mindre da skuldrene er lidt trætte efter laterals, og jeg derfor ikke løfter så tungt. Quote Link to comment Share on other sites More sharing options...
Johnny Bravo Posted January 20, 2011 Author Report Share Posted January 20, 2011 Dagens træning i IK.Benchpress:12x60kg10x100kg5x120kg5x130kg3x140kg8x120kg + 9x80kg + 7x60kgIncline Bencpress:10x60kg10x80kg5x100kg5x100kg10x80kgDB Flyes vs DB Press:10x24.5kg - 6x24.5kg10x24.5kg - 6x24.5kg10x24.5kg - 6x24.5kgPulldown - V-Bar:12x60kg10x70kg10x70kg- Hold/Squeeeeeeze/Langsomt op.Pulldown - WG:10x60kg10x60kg10x60kg- Hold/Squeeeeeeze/Langsomt op.Stiff Arm Rope Pulldown vs Bench Pushups:10x20kg - 30xbw10x20kg - 25xbw12x15kg - 25xbw-Ren disco træning denne uge so far, og i morgen skal der trænes guns. Quote Link to comment Share on other sites More sharing options...
Johnny Bravo Posted January 22, 2011 Author Report Share Posted January 22, 2011 Træning i IK med JADANI!!!Seated Behind the Neck Shoulder Press:12x40kg8x50kg6x62.5kg6x70kg4x75kg6x70kg8x60kg10x50kgDB Lateral Raise vs Standing DB Spider Curl:15x15kg - 12x15kg15x17.5kg - 8x17.5kg15x20kg - 8x17.5kg + 4 negative15x22kg - 8x17.5kg + 4 negative------------- 8x17.5kg + 4 negative------------- 8x17.5kg + 4 negativeSeated DB Curl vs Seated DB Hammer Curl:15x15kg - 8x17.5kg15x15kg - 6x17.5kg15x15kg - 6x17.5kgBB Curl:6x40kg8x40kg8x40kgUpright Rows:10x40kg10x40kg10x40kg Quote Link to comment Share on other sites More sharing options...
Johnny Bravo Posted January 25, 2011 Author Report Share Posted January 25, 2011 En kende fesen omgang bentræning men hva.. mine ben er stadig awesome.Squat:10x60kg6x100kg6x140kg5x160kg3x165kg3x170kgLeg Extension:20x40kg15x50kg15x60kg15x60kgStanding Calves Raise:15x90kg10x90kg12x90kgSeated Plate Loaded Calves Raise:8x80kg8x80kg8x80kgMave:9 sæt abs, her i blandt 3 sæt Spread Eagle (maveøvelsen, ikke porno versionen). TheCzech 1 Quote Link to comment Share on other sites More sharing options...
MarianneB Posted January 25, 2011 Report Share Posted January 25, 2011 Mave:9 sæt abs, her i blandt 3 sæt Spread Eagle (maveøvelsen, ikke porno versionen).Hehe Kunne ellers være flot Quote Link to comment Share on other sites More sharing options...
Johnny Bravo Posted January 26, 2011 Author Report Share Posted January 26, 2011 Hehe Kunne ellers være flotDen er ellers pretty damn amazing Hold nu kæft hvor ser det sjovt ud!! TheCzech 1 Quote Link to comment Share on other sites More sharing options...
MarianneB Posted January 26, 2011 Report Share Posted January 26, 2011 Aaargh... Jeg kan ikke se hvad du har postet Jeg kan ikke se youtube fra job (måske er jeg glad for det lige nu ser det når jeg kommer hjem) Quote Link to comment Share on other sites More sharing options...
Johnny Bravo Posted January 26, 2011 Author Report Share Posted January 26, 2011 Aaargh... Jeg kan ikke se hvad du har postet Jeg kan ikke se youtube fra job (måske er jeg glad for det lige nu ser det når jeg kommer hjem)Det er 5 lalleglade CF'ere der laver "pullups" på samme tid. Det ser forrygende ud. TheCzech 1 Quote Link to comment Share on other sites More sharing options...
christianspoer Posted January 26, 2011 Report Share Posted January 26, 2011 Det er 5 lalleglade CF'ere der laver "pullups" på samme tid. Det ser forrygende ud. LOL @ 1:21. Prøv lige at høre ham Det er simpelthen et must at lære de der vanvittige spjætteøvelser, for at man kan komme videre i sin cworzzzzfitzors træning!!!111!one! Quote Link to comment Share on other sites More sharing options...
Johnny Bravo Posted January 26, 2011 Author Report Share Posted January 26, 2011 LOL @ 1:21. Prøv lige at høre ham Det er simpelthen et must at lære de der vanvittige spjætteøvelser, for at man kan komme videre i sin cworzzzzfitzors træning!!!111!one!Der er også nogle gyldne kommentarer til videoen: Okay great, strict pull-ups will get you laid, but kipping pull-ups will get you over walls. Dagens træning i IK blandt en masse huggelige mennesker. :smile: :smile: Marianabol spurgte om jeg havde været på badeferie. Men det er bare fordi jeg GTL hver dag!!Pulldown - Neutral Grip:10x50kg10x60kg10x70kg10x80kg8x80kg + 8x50kg + 8x30kgIncline DB Press: 15x20kg10x30kg13x47kg5x57kg5x57kg- Det var lige tungt nok med 57'erne.Chins:18xbw12xbw10xbwBenchpress:10x60kg5x100kg6x120kg8x120kg7x120kgBent Over BB Rows:10x60kg10x100kg10x140kg10x140kg10x140kgDB Press vs Incline DB Flyes:12x40kg - 12x17.5kg10x40kg - 10x17.5kg12x40kg - 12x17.5kg TheCzech 1 Quote Link to comment Share on other sites More sharing options...
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