TheCzech Posted April 27, 2015 Author Report Share Posted April 27, 2015 Tung overkropIncline bænkpres10x20kg10x20kg8x60kg5x80kg5x100kg5x120kg5x140kggoood, goood.Db bænkpres10x30kg10x40kg10x50kg9x62,5kg gaffa edition10x50kg Press-to-flies 5 sekunders ecc7x20kg7x20kg7x20kg7x20kgEcc pullups 5 sekunders ecc5xbw5xbw5xbwPullups6xbw6xbw6xbwCS db row6x42,5kg6x42,5kg6x42,5kg6x42,5kg6x42,5kgSeated row10x1210x158x188x208x22 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 28, 2015 Author Report Share Posted April 28, 2015 (edited) Tung underkrop96,8kgFrontsquat8x60kg8x60kg5x80kg5x100kg5x120kg5x132,5kg5x132,5kg5x132,5kg3x100kg3x100kg Stadig fint og let.Benpres10x8 skiver på hver side10x10 skiver på hver side8x12 skiver på hver side6x13 1/4 skiver på hver side8x10 skiver på hver side8x10 skiver på hver sideGHR6xbw6xbw6xbw6xbw6xbwRumænsk DL10x20kg10x60kg10x100kg8x120kg6x130kg6x140kgDecline crunches SS Lægpres10xbw + 8x195kg10xbw + 8x195kg10xbw + 8x195kg10xbw + 8x195kg10xbw + 8x195kg Edited April 28, 2015 by TheCzech Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 29, 2015 Author Report Share Posted April 29, 2015 Ryg97,0kgSelvom vægten falder meget langsomt, bliver formen tydeligt bedre uge for uge. Det er jo det dejlige ved at cutte fra 100->90 i stedet for at cutte fra 108->90 med en mindre mængde muskelmasse. På den her vægt sidste år lå jeg på 3000 kalorier om dagen og cardio hveranden dag, nu hedder den 3400 kalorier om dagen og ingen cardio.Pullups6xbw6xbw6xbw6xbwChinups6xbw6xbw6xbwWG CS T-bar row SS Bent over barbell row12x40kg + 10x60kg12x40kg + 8x100kg12x40kg + 8x100kg12x40kg + 8x100kg12x40kg + 8x100kgBent over bilateral db row12x30kg12x30kg12x30kg12x30kgMAG CG Pulldown15x1515x1512x1512x15 + 5x15 + 2x15Shovel grip seated row squeeze i toppen20x1218x1215x1215x10Seated calf raise SS Cable crunch15x50kg + 12x50kg15x50kg + 12x50kg15x50kg + 12x50kg15x50kg + 12x50kg15x50kg + 12x50kgTræningen tog ~75 minutter ink. opvarmning. Quote Link to comment Share on other sites More sharing options...
TheCzech Posted April 30, 2015 Author Report Share Posted April 30, 2015 Bryst & BicepsMasser af power i patterne i dag.Bænkpres10x20kg10x20kg8x60kg6x100kg6x130kg5x150kg5x150kg5x150kg5x150kg5x150kgCable fly SS Db incline bænkpres15x15kg + 8x50kg15x15kg + 8x50kg15x15kg + 8x50kg15x15kg + 7x50kg15x15kg + 7x50kgWG Bænkpres 4 sekunders ecc8x60kg6x80kg6x90kg6x100kg6x80kg6x80kgDb curl10x12,5kg8x15kg8x17,5kg8x17,5kg6x20kg + 2x20kg + 2x20kgIncline db hammer curl12x12,5kg12x12,5kg12x12,5kg12x12,5kg12x12,5kgRope curl20x318x316x3 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 1, 2015 Author Report Share Posted May 1, 2015 Og lige en obligatorisk video fra i går: I dag står den på ben i Target. Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 1, 2015 Author Report Share Posted May 1, 2015 (edited) Ben96,8,kgTræning i Target i forbindelse med noget arbejde.OL Squat6x60kg6x60kg6x100kg3x140kg3x160kg10x175kgGodt forpustet bagefter Jeg var lidt i tidsnød pga. et forsinket tog, så det blev ikke til noget backoff.Close stance benpres SS Safetybar squat20x100kg + 8x60kg20x100kg + 8x80kg20x100kg + 8x90kg20x100kg + 8x90kg20x100kg + 8x90kgFFE Bulgarsk split squat 4 sekunders ecc8xbw8xbw8xbw8xbwGHR6xbw6xbw6xbw6xbwNoget dårligere end vores.1-legged leg curl10x15kg10x15kg10x15kg10x15kgRumænsk DL 5 sekunders ecc10x80kg10x80kg10x80kg10x80kg10x80kgFlexede lidt stænger i det gode lys bagefter. Striations of peace. Edited May 1, 2015 by TheCzech Quote Link to comment Share on other sites More sharing options...
Comedian Posted May 1, 2015 Report Share Posted May 1, 2015 Rigtigt flotte træninger. Er det stadig Anders, der står for planlægningen? Quote Link to comment Share on other sites More sharing options...
TRS Posted May 2, 2015 Report Share Posted May 2, 2015 Kæft et stærkt bp! Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 2, 2015 Author Report Share Posted May 2, 2015 (edited) Rigtigt flotte træninger. Er det stadig Anders, der står for planlægningen?Mange tak :) Og cool at du også kigger med herovre.Nej, diæten kører jeg selv efter samme principper som sidste år, det fungerede rigtig godt for mig. Jeg håber, at Anders har tid og lyst til at stå for mit bulk igen, når vi når der til. Jeg er i hvert fald ovenud tilfreds med de forbedringer jeg har lavet på min fysik i de 5 måneder Anders har hjulpet mig.Kæft et stærkt bp!Tak! Skulder & Triceps96,7kgDb skulderpres10x20kg10x30kg8x35kg8x40kg8x45kg12x50kg10x50kg2. sæt på 50 Lateral raise10x12,5kg8x15kg + 8x10kg + 8x5kg8x15kg + 8x10kg + 8x5kg8x15kg + 8x10kg + 8x5kg + 12xbwBent over laterals12x5kg12x5kg12x5kg12x5kg12x5kgDb shrugs8x42,5kg8x42,5kg8x42,5kg8x42,5kgV-grip pushdown20x1220x1215x1215x12Rolling db extensions10x15kg10x20kg10x20kg10x20kg1-arm db overhead extensions15x8kg15x8kg15x8kg15x8kg + 10x8kg + 8x8kg + 6x8kg + 4x8kgLægpres SS Crunch i maskine15x175kg + 12x50kg15x175kg + 12x50kg15x175kg + 12x50kg15x175kg + 12x50kg15x175kg + 12x50kg Edited May 2, 2015 by TheCzech Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 4, 2015 Author Report Share Posted May 4, 2015 (edited) Tung overkrop96,8kgIncline bænkpres10x20kg10x20kg8x60kg5x80kg5x100kg5x120kg5x1425kgDb bænkpres10x30kg10x40kg10x50kg8x65kg gaffa edition10x50kgGode, solide kvalitetshåndvægte.Decline bænkpres10x20kg10x60kg10x100kg8x140kg8x140kg8x140kgPulldown8x158x156x206x216x216x216x21CS db row6x42,5kg6x42,5kg6x42,5kg6x42,5kg6x42,5kgPL Seated row10x70kg10x70kg10x70kg10x70kg10x70kgEkstern skulderrotation3x12 Edited May 4, 2015 by TheCzech Thorhauge 1 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 5, 2015 Author Report Share Posted May 5, 2015 Tung underkrop96,6kgFrontsquat8x60kg8x60kg5x80kg5x100kg5x120kg5x140kg5x140kg5x140kg3x100kg3x100kgDiæthjerne? Jeg var sikker på, jeg havde kørt 135 sidst, men jeg er åbenbart hoppet 7,5kg siden sidst. Så forstår jeg også bedre, den var så tung.FFE Bulgarsk split squat 3 sekunders ecc8xbw6xbw+15kg6xbw+20kg6xbw+20kg6xbw+20kg6xbw+20kg8xbwGHR6xbw6xbw6xbw6xbw6xbwSingle leg leg curl8x15kg8x15kg8x15kg8x15kg8x15kgLying hip raises SS Seated calf raise10xbw + 8x60kg10xbw + 8x60kg10xbw + 8x60kg10xbw + 8x60kg10xbw + 8x60kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 6, 2015 Author Report Share Posted May 6, 2015 Ryg96,2kgPullups8xbw8xbw+10kg8xbw+10kg6xbw+10kg6xbw+10kg6xbwBent over bb row SS CS T-bar row10x60kg + 12x50kg8x100kg + 12x50kg6x120kg + 12x50kg6x120kg + 12x50kg6x120kg + 12x50kg6x120kg + 12x50kgMAG Shovel grip pulldown12x1412x1610x188x208x208x20 + 3x20 + 2x20 Ligegyldig video, men der skal også være lidt til instagramzCG Seated row 2 sekunders squeeze12x1212x1212x1210x1210x12Cable crunch SS Lægpres10x60kg + 8x200kg10x60kg + 8x200kg10x60kg + 8x200kg10x60kg + 8x200kg10x60kg + 8x200kgAfsluttet med 10 minutters posering. Quote Link to comment Share on other sites More sharing options...
1234567890 Posted May 6, 2015 Report Share Posted May 6, 2015 Hvad er grunden til at du poserer? Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 7, 2015 Author Report Share Posted May 7, 2015 Af alle de prædikater man kan sætte på sig i træningsmiljøet, er bodybuilder nok trods alt det, der rammer mig bedst, selvom jeg ikke har planer om at skulle på scenen. :4flex:96,4kgBryst & bicepsBænkpres10x20kg10x20kg8x60kg8x60kg5x100kg5x120kg5x140kg5x152,5kg5x152,5kg5x152,5kgIncline db bænkpres SS Incline cable fly10x50kg + 12x10kg10x50kg + 12x10kg10x50kg + 12x10kg8x50kg + 10x10kg8x50kg + 10x10kgPL Brystpres20x40kg20x40kg19x40kg17x40kgDb curl10x12,5kg10x15kg8x17,5kg8x17,5kg8x17,5kg + 2x17,5kg + 2x17,5kgDb hammer curl12x12,5kg12x12,5kg12x12,5kg12x12,5kg1-arm cable preacher curl15x10kg15x10kg15x10kg15x10kgEkstern skulderrotation3x12 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 8, 2015 Author Report Share Posted May 8, 2015 Ben96,0kgOL Squat8x60kg8x60kg4x100kg3x140kg3x160kg10x175kg5x160kg5x160kg5x160kg Benpres SS Sissy squat12x10 skiver + 15xbw12x10 skiver + 15xbw10x10 skiver + 12xbw7x10 skiver + 10xbwJeg ville gerne have kørt fem omgange, men der var ikke mere at skyde mere.FFE (2 skiver) bulgarsk split squat8xbw8xbw8xbw8xbwGHR6xbw6xbw6xbw6xbw6xbwLeg curls12x50kg12x50kg12x50kg10x50kg10x50kg + 10x30kg + 8x20kg1-legged rumænsk dl8x20kg8x20kg8x20kg8x20kgLørdag og søndag står den på Layne Norton seminar i Århus. Jeg håber at have tid og overskud til en hurtig skulder + triceps træning lørdagaften. Quote Link to comment Share on other sites More sharing options...
1234567890 Posted May 9, 2015 Report Share Posted May 9, 2015 Gør mig den tjeneste at udfordre ham, hvis han begynder på sit anti-PED.Utroligt, hvad god markedsføring kan føre til, og utroligt, at folk til stadighed forsvarer ham. Det er mig en gåde. Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 9, 2015 Author Report Share Posted May 9, 2015 Oh my oh my træning i Fitness World. Jeg kan seriøst fare vild sådan et sted. Det egner en bonderøv som mig sig slet ikke til. Hvad fanden sker der i øvrigt for at deres 42kgs håndvægte er lyserøde?Der var ikke så meget at skyde med efter en lang dag med seminar, men vægtene var heller ikke så tunge, så det passede jo fint sammen. Én ting man må give FW er at de kan lave lys der får en til at se ripped ud.Skulder & TricepsDb skulderpres +Db Lateral raise + Bent over rear delt rows10x20kg + 10x10kg + 10x10kg10x28kg + 10x10kg + 10x10kg10x36kg + 10x10kg + 10x10kg10x42kg + 10x10kg + 10x10kg10x42kg + 10x10kg + 10x10kg10x42kg + 10x10kg + 10x10kg10x42kg + 10x10kg + 10x10kgDb overhead extensions15x30kg15x30kg15x30kg15x30kg15x30kgRope pushdown15x4015x4512x4512x45 + 8x30 + 8x201-arm cable pushdown12x10kg12x10kg12x10kg12x10kgPL Skulderpres20x60kg20x60kg18x60kgDb shrugs15x30kg15x30kg15x30kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 11, 2015 Author Report Share Posted May 11, 2015 OverkropJeg var godt smadret i kroppen i morges efter 5 timers togtur fredag efterfulgt af 8 timers seminar lørdag og søndag fulgt af op af 4 timers togtur søndag, så jeg valgte at light udgaven af dagens træning. Min fysik er i øvrigt godt væsket efter weekenden, men det aftager heldigvis hurtigt.Bænkpres10x20kg10x20kg8x60kg8x60kg5x100kg5x120kg5x140kg5x155kg5x155kg5x130kg5x130kg Fint fint.Decline bænkpres10x20kg10x60kg8x100kg6x120kg6x120kg6x120kg6x120kgCS T-bar row10x8x40kg6x80kg6x80kg6x80kg6x80kg6x80kgPL Pulldown10x40kg8x80kg8x100kg8x100kg8x100kg8x100kgBarbell curl SS V-grip pushdown10x30 + 10x30kg8x40kg + 10x50kg6x50kg + 8x65kg6x50kg + 8x65kg6x50kg + 8x65kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 12, 2015 Author Report Share Posted May 12, 2015 (edited) Tung underkropFrontsquat8x60kg8x60kg5x80kg5x100kg5x120kg3x142,5kg3x142,5kg3x142,5kg5x100kg5x100kg FFE Bulgarsk split squat 3 sekunders ecc8xbw6xbw+15kg6xbw+20kg6xbw+20kg6xbw+20kg6xbw+20kg8xbwSL DL10x60kg10x100kg8x120kg6x130kg6x130kg6x130kgLeg curl8x70kg8x70kg8x70kg8x70kg8x70kgLying hip raises SS Seated calf raise10xbw + 8x60kg10xbw + 8x60kg10xbw + 8x60kg10xbw + 8x60kg10xbw + 8x60kg Edited May 12, 2015 by TheCzech Quote Link to comment Share on other sites More sharing options...
salt Posted May 12, 2015 Report Share Posted May 12, 2015 Rimeligt ok SL dødløft. Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 12, 2015 Author Report Share Posted May 12, 2015 lol if only Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 13, 2015 Author Report Share Posted May 13, 2015 RygPullups6xbw6xbw+10kg5bw+15kg5bw+15kg5bw+15kg8xbwBent over bilateral SS Db row SS CS T-bar row8x35kg + 12x40kg8x40kg + 10x40kg8x40kg + 10x40kg8x40kg + 10x40kg8x40kg + 10x40kgCG Pulldown12x1512x1812x1812x18 + 6x18 + 5x18MG Seated row15x60kg15x60kg15x60kg15x60kg15x60kgLægpres SS Standing rope crunches8x200kg + 10x60kg8x200kg + 10x60kg8x200kg + 10x60kg8x200kg + 10x60kg8x200kg + 10x60kg Thorhauge 1 Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 14, 2015 Author Report Share Posted May 14, 2015 BrystTiden var knap i morges, så biceps bliver skudt til lørdag sammen med skulder og triceps.96,3kgBænkpres10x20kg10x20kg10x60kg6x60kg5x100kg5x130kg5x130kg5x130kg5x130kg5x130kgDb incline bænkpres SS Cable fly10x50kg + 12x15kg10x50kg + 12x15kg10x50kg + 12x15kg8x50kg + 12x10kg8x50kg + 12x10kgPL Brystpres20x40kg15x60kg15x60kg12x60kg + 5x60kg + 3x60kg Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 15, 2015 Author Report Share Posted May 15, 2015 BenOL Squat10x60kg10x60kg4x100kg4x140kg4x160kg8x177,5kg5x160kg5x160kg5x160kgBenpres SS Sissy squat10x10 + 15xbw8x11 + 12xbw6x12 + 12xbw6x12 + 12xbwFFE Bulgarsk split squat 3 sekunders ecc8xbw8xbw8xbw8xbwGHR6xbw6xbw6xbw6xbw6xbwSingle leg lying legcurl10x10kg10x10kg10x10kg10x10kg + 6x10kg + 4x10kgPull through12x50kg12x50kg12x50kg12x50kg5 sæt seated calf raise Quote Link to comment Share on other sites More sharing options...
TheCzech Posted May 16, 2015 Author Report Share Posted May 16, 2015 Skulder & arme96,0kgMassivt pump i dag.Db skulderpres10x20kg10x30kg8x40kg6x45kg10x50kg15x40kgVirkelig dårlig topsæt hvor jeg brugte alt for meget energi på at få dem på plads.Seated lateral raise SS Rear delt row SS BB Shrugs10x12kg + 15x12kg + 12x100kg10x12kg + 15x12kg + 12x100kg10x12kg + 15x12kg + 12x100kg10x12kg + 15x12kg + 12x100kg10x12kg + 15x12kg + 12x100kgBarbell curl SS Rolling db extensions10x40kg + 10x20kg8x45kg + 8x25kg8x45kg + 8x25kg8x45kg + 8x25kg8x45kg + 8x25kgCrossbody hammercurl SS 1-arm overhead db extensions15x12,5kg + 15x10kg15x12,5kg + 15x10kg15x12,5kg + 15x10kg15x12,5kg (2x rest pause) + 15x10kg (3xrest pause)Preacher curl maskine SS Triceps extensions maskine15x4 + 15x815x4 + 15x815x4 + 15x815x4 + 15x8Crunch i maskine SS Lægpres10x60kg + 15x160kg10x60kg + 15x160kg10x60kg + 15x160kg10x60kg + 15x160kg10x60kg + 15x160kg Quote Link to comment Share on other sites More sharing options...
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