Dagens træning:
opvarmning
db bænkpress:
8 x 28 kg -PR
10 x 26 kg
8 x 26 kg
5 x 26 kg
5 x 26 kg
Dips:
3 x BW
3 x BW
5 x BW
- første gang i 1,5 måneder
BOR teknik:
5 x 30 kg
5 x 30 kg
5 x 30 kg
5 x 30 kg
5 x 30 kg
seated cabe rows:
10 x blok 8
10 x blok 10
10 x blok 10
bb curl:
10 x 28 --> 10 x 18 kg
10 x 28 --> 10 x 18 kg
10 x 28 --> 10 x 18 kg
+ tricpes og mave
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matdp's log
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Dagens træning
opvarmning
Dips:
11 x BW
10 x BW
7 x BW
pull-ups:
8 x BW
5 x BW
5 x BW
bænkpress:
5 x 50 kg
3 x 60 kg
3 x 60 kg
bicep curl:
10 x 28 kg --> 10 x 18 kg
10 x 28 kg --> 10 x 18 kg
10 x 28 kg --> 10 x 18 kg
+ mave
opvarmning
Dips:
11 x BW
10 x BW
7 x BW
pull-ups:
8 x BW
5 x BW
5 x BW
bænkpress:
5 x 50 kg
3 x 60 kg
3 x 60 kg
bicep curl:
10 x 28 kg --> 10 x 18 kg
10 x 28 kg --> 10 x 18 kg
10 x 28 kg --> 10 x 18 kg
+ mave
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Tilbage fra ferie. Dagens træning:
opvarmning
Squat:
5 x 40 kg
5 x 50 kg
5 x 60 kg
5 x 70 kg
5 x 70 kg
5 x 70 kg
pull-ups:
7 x BW
6 x BW
5 x BW
db row:
5 x 30 kg
5 x 30 kg
5 x 30 kg
BB bicep curl:
10 x 28 kg --> 10 x 18 kg
10 x 28 kg --> 10 x 18 kg
10 x 28 kg --> 10 x 18 kg
hyperextensions:
20 x BW
20 x BW
20 x BW
opvarmning
Squat:
5 x 40 kg
5 x 50 kg
5 x 60 kg
5 x 70 kg
5 x 70 kg
5 x 70 kg
pull-ups:
7 x BW
6 x BW
5 x BW
db row:
5 x 30 kg
5 x 30 kg
5 x 30 kg
BB bicep curl:
10 x 28 kg --> 10 x 18 kg
10 x 28 kg --> 10 x 18 kg
10 x 28 kg --> 10 x 18 kg
hyperextensions:
20 x BW
20 x BW
20 x BW
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Dagens træning:
opvarmning
bænkpress:
5 x 40 kg
5 x 50 kg
5 x 60 kg
5 x 60 kg
5 x 60 kg
Dips:
10 x BW
5 x BW
5 x BW
Military press:
5 x 21 kg
5 x 31 kg
5 x 31 kg
5 x 31 kg
db bænkpress:
15 x 20 kg
10 x 20 kg
10 x 20 kg
Military press:
10 x 25 kg --> 5 x 15 kg
ss:
lateral raises:
10 x 10 kg --> 10 x 8 kg
skullcrunchers:
10 x 18 kg
10 x 18 kg
10 x 18 kg
+ rotator manchet
opvarmning
bænkpress:
5 x 40 kg
5 x 50 kg
5 x 60 kg
5 x 60 kg
5 x 60 kg
Dips:
10 x BW
5 x BW
5 x BW
Military press:
5 x 21 kg
5 x 31 kg
5 x 31 kg
5 x 31 kg
db bænkpress:
15 x 20 kg
10 x 20 kg
10 x 20 kg
Military press:
10 x 25 kg --> 5 x 15 kg
ss:
lateral raises:
10 x 10 kg --> 10 x 8 kg
skullcrunchers:
10 x 18 kg
10 x 18 kg
10 x 18 kg
+ rotator manchet
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Dagens træning:
opvarmning
Squat:
5 x 72,5 kg
5 x 72,5 kg
- missede sidste sæt pga. smerter i hipflexors
pull-ups:
8 x BW
6 x BW
6 x BW
db row:
10 x 24 kg
8 x 24 kg
8 x 24 kg
seated calf raises:
10 x 40 kg
10 x 40 kg
10 x 40 kg
bb bicep curls:
10 x 28 kg --> 10 x 23 kg
10 x 28 kg --> 10 x 23 kg
10 x 28 kg --> 10 x 23 kg
+ mave
opvarmning
Squat:
5 x 72,5 kg
5 x 72,5 kg
- missede sidste sæt pga. smerter i hipflexors
pull-ups:
8 x BW
6 x BW
6 x BW
db row:
10 x 24 kg
8 x 24 kg
8 x 24 kg
seated calf raises:
10 x 40 kg
10 x 40 kg
10 x 40 kg
bb bicep curls:
10 x 28 kg --> 10 x 23 kg
10 x 28 kg --> 10 x 23 kg
10 x 28 kg --> 10 x 23 kg
+ mave
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Dagens træning:
opvarmning
bænkpress:
5 x 60 kg
5 x 60 kg
5 x 60 kg
military press:
5 x 31 kg
5 x 31 kg
5 x 31 kg
db bænkpress:
15 x 20 kg
12 x 20 kg
12 x 20 kg
miliraty press:
10 x 25 --> 10 x 15 kg
ss:
lateral raises:
10 x 10 kg --> 10 x 8 kg
skullcrunchers:
10 x 18 kg
10 x 18 kg
10 x 18 kg
+ rotator manchet
opvarmning
bænkpress:
5 x 60 kg
5 x 60 kg
5 x 60 kg
military press:
5 x 31 kg
5 x 31 kg
5 x 31 kg
db bænkpress:
15 x 20 kg
12 x 20 kg
12 x 20 kg
miliraty press:
10 x 25 --> 10 x 15 kg
ss:
lateral raises:
10 x 10 kg --> 10 x 8 kg
skullcrunchers:
10 x 18 kg
10 x 18 kg
10 x 18 kg
+ rotator manchet
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Dagens træning:
opvarmning
Squat:
5 x 50 kg
5 x 72,5 kg
5 x 72,5 kg - video
5 x 72,5 kg
dødløft:
5 x 50 kg
5 x 70 kg
5 x 80 kg
5 x 90 kg - video
pull-ups:
10 x BW -PR
6 x BW
5 x BW
bænkpress:
5 x 60 kg
5 x 60 kg
5 x 60 kg
military press:
5 x 31 kg
5 x 31 kg
5 x 31 kg
db row:
10 x 24 kg
10 x 24 kg
10 x 24 kg
+ mave
opvarmning
Squat:
5 x 50 kg
5 x 72,5 kg
5 x 72,5 kg - video
5 x 72,5 kg
dødløft:
5 x 50 kg
5 x 70 kg
5 x 80 kg
5 x 90 kg - video
pull-ups:
10 x BW -PR
6 x BW
5 x BW
bænkpress:
5 x 60 kg
5 x 60 kg
5 x 60 kg
military press:
5 x 31 kg
5 x 31 kg
5 x 31 kg
db row:
10 x 24 kg
10 x 24 kg
10 x 24 kg
+ mave
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Dagens træning
opvarmning
Squat:
5 x 75 kg
5 x 75 kg
5 x 75 kg
+ et squathold med 95 kg
pull-ups:
9 x BW
7 x BW
5 x BW
db rows:
15 x 20 kg
15 x 20 kg
15 x 20 kg
bicep curl:
10 x 28 kg --> 10 x 23 kg
10 x 28 kg --> 10 x 23 kg
10 x 28 kg --> 10 x 23 kg
+ mave og læg
opvarmning
Squat:
5 x 75 kg
5 x 75 kg
5 x 75 kg
+ et squathold med 95 kg
pull-ups:
9 x BW
7 x BW
5 x BW
db rows:
15 x 20 kg
15 x 20 kg
15 x 20 kg
bicep curl:
10 x 28 kg --> 10 x 23 kg
10 x 28 kg --> 10 x 23 kg
10 x 28 kg --> 10 x 23 kg
+ mave og læg
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Dagens træning:
opvarmning
Squat:
5 x 50 kg
5 x 77,5 kg -PR
5 x 77,5 kg
5 x 77,5 kg
- efterfulgt af squat holds op til 110 kg
+ mave og læg
opvarmning
Squat:
5 x 50 kg
5 x 77,5 kg -PR
5 x 77,5 kg
5 x 77,5 kg
- efterfulgt af squat holds op til 110 kg
+ mave og læg
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Dagens træning:
opvarmning
Squat:
5 x 50 kg
5 x 70 kg
5 x 80 kg -PR
5 x 80 kg
5 x 80 kg
* tunge
+ læg og mave
opvarmning
Squat:
5 x 50 kg
5 x 70 kg
5 x 80 kg -PR
5 x 80 kg
5 x 80 kg
* tunge
+ læg og mave
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Dagens træning:
opvarmning
Squat:
5 x 50 kg
5 x 70 kg
2 x 80 kg
5 x 82 kg -PR
5 x 82 kg
5 x 82 kg
dødløft:
5 x 50 kg
5 x 70 kg
2 x 90 kg
5 x 95 kg
+ teknik træning på clean
opvarmning
Squat:
5 x 50 kg
5 x 70 kg
2 x 80 kg
5 x 82 kg -PR
5 x 82 kg
5 x 82 kg
dødløft:
5 x 50 kg
5 x 70 kg
2 x 90 kg
5 x 95 kg
+ teknik træning på clean
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Dagens træning:
Bænkpress:
5 x 50 kg
5 x 50 kg
5 x 60 kg
military press:
5 x 21 kg
5 x 31 kg
5 x 31 kg
db bænkpress:
15 x 15 kg
15 x 20 kg
10 x 20 kg
military press:
10 x 25 kg --> 10 x 15 kg
+ machince lateral raises dropset og dropset på nogle rope pushdowns
I dag fik jeg meldt mig ud af mit gym, bliver spændende at træne hjemme
Bænkpress:
5 x 50 kg
5 x 50 kg
5 x 60 kg
military press:
5 x 21 kg
5 x 31 kg
5 x 31 kg
db bænkpress:
15 x 15 kg
15 x 20 kg
10 x 20 kg
military press:
10 x 25 kg --> 10 x 15 kg
+ machince lateral raises dropset og dropset på nogle rope pushdowns
I dag fik jeg meldt mig ud af mit gym, bliver spændende at træne hjemme
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Dagens træning:
opvarmning
Squat:
5 x 50 kg
5 x 70 kg
5 x 83,5 kg -PR
5 x 83,5 kg
5 x 83,5 kg
pull-ups:
7 x BW
6 x BW
5 x BW
db row:
10 x 20 kg
10 x 20 kg
10 x 20 kg
+ mave
opvarmning
Squat:
5 x 50 kg
5 x 70 kg
5 x 83,5 kg -PR
5 x 83,5 kg
5 x 83,5 kg
pull-ups:
7 x BW
6 x BW
5 x BW
db row:
10 x 20 kg
10 x 20 kg
10 x 20 kg
+ mave
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Gårsdagens træning:
military press:
5 x 31 kg
5 x 36 kg
5 x 36 kg
db bænkpress:
10 x 20 kg
8 x 20 kg
8 x 20 kg
+ rope pushdowns
military press:
5 x 31 kg
5 x 36 kg
5 x 36 kg
db bænkpress:
10 x 20 kg
8 x 20 kg
8 x 20 kg
+ rope pushdowns
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Dagens træning:
opvarmning
Squat:
5 x 50 kg
5 x 70 kg
5 x 86 kg -PR
5 x 86 kg
5 x 86 kg
dødløft:
5 x 50 kg
5 x 70 kg
2 x 90 kg
5 x 100 kg
pull-ups:
5 x BW
4 x BW
4 x BW
bænkpress:
5 x 60 kg
5 x 60 kg
5 x 60 kg
db rows:
10 x 22 kg
10 x 22 kg
opvarmning
Squat:
5 x 50 kg
5 x 70 kg
5 x 86 kg -PR
5 x 86 kg
5 x 86 kg
dødløft:
5 x 50 kg
5 x 70 kg
2 x 90 kg
5 x 100 kg
pull-ups:
5 x BW
4 x BW
4 x BW
bænkpress:
5 x 60 kg
5 x 60 kg
5 x 60 kg
db rows:
10 x 22 kg
10 x 22 kg
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Dagens træning:
opvarmning
Squat:
5 x 50 kg
5 x 70 kg
5 x 88,5 kg -PR
5 x 88,5 kg
5 x 88,5 kg
+ squathold på 110
pull-ups:
7 x BW
6 x BW
5 x BW
bb row:
5 x 30 kg
5 x 30 kg
5 x 30 kg
5 x 30 kg
5 x 30 kg
- 20 sec imellem hvert sæt
hg bb curl:
10 x 18 kg
10 x 18 kg
10 x 18 kg
+ mave
opvarmning
Squat:
5 x 50 kg
5 x 70 kg
5 x 88,5 kg -PR
5 x 88,5 kg
5 x 88,5 kg
+ squathold på 110
pull-ups:
7 x BW
6 x BW
5 x BW
bb row:
5 x 30 kg
5 x 30 kg
5 x 30 kg
5 x 30 kg
5 x 30 kg
- 20 sec imellem hvert sæt
hg bb curl:
10 x 18 kg
10 x 18 kg
10 x 18 kg
+ mave
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Dagens træning:
opvarmning
Bænkpress:
5 x 60 kg
5 x 60 kg
5 x 62,5 kg
dips:
8 x BW
military press:
5 x 36 kg
5 x 36 kg
5 x 36 kg
db bænkpress:
10 x 20 kg
10 x 20 kg
10 x 20 kg
military press
8 x 25 kg
ss:
lateral raises:
10 x 8 kg
+ triceps og rotator manchet
opvarmning
Bænkpress:
5 x 60 kg
5 x 60 kg
5 x 62,5 kg
dips:
8 x BW
military press:
5 x 36 kg
5 x 36 kg
5 x 36 kg
db bænkpress:
10 x 20 kg
10 x 20 kg
10 x 20 kg
military press
8 x 25 kg
ss:
lateral raises:
10 x 8 kg
+ triceps og rotator manchet
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Træning i torsdags:
opvarmning
Squat:
5 x 50 kg
5 x 70 kg
2 x 81 kg
5 x 91 kg -PR * video
5 x 91 kg
5 x 91 kg
pull-ups:
7 x BW
5 x BW
5 x BW
bb row:
5 x 31 kg
5 x 31 kg
5 x 31 kg
5 x 31 kg
5 x 31 kg
* 10 sec imellem sætne
+ biceps og mave
opvarmning
Squat:
5 x 50 kg
5 x 70 kg
2 x 81 kg
5 x 91 kg -PR * video
5 x 91 kg
5 x 91 kg
pull-ups:
7 x BW
5 x BW
5 x BW
bb row:
5 x 31 kg
5 x 31 kg
5 x 31 kg
5 x 31 kg
5 x 31 kg
* 10 sec imellem sætne
+ biceps og mave
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Squat fra i torsdags:
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Dagens træning:
opvarmning
Squat:
5 x 50 kg
5 x 70 kg
2 x 80 kg
5 x 91 kg
5 x 91 kg
5 x 91 kg
RDL
5 x 50 kg
5 x 50 kg
5 x 50 kg
opvarmning
Squat:
5 x 50 kg
5 x 70 kg
2 x 80 kg
5 x 91 kg
5 x 91 kg
5 x 91 kg
RDL
5 x 50 kg
5 x 50 kg
5 x 50 kg
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Dagens træning:
opvarmning
Bænkpress:
5 x 50 kg
5 x 62,5 kg
5 x 62,5 kg
Squat:
5 x 50 kg
3 x 70 kg
2 x 80 kg
5 x 91 kg
5 x 91 kg
5 x 91 kg
pull-ups:
7 x BW
5 x BW
5 x BW
military press:
5 x 31 kg
5 x 31 kg
5 x 31 kg
opvarmning
Bænkpress:
5 x 50 kg
5 x 62,5 kg
5 x 62,5 kg
Squat:
5 x 50 kg
3 x 70 kg
2 x 80 kg
5 x 91 kg
5 x 91 kg
5 x 91 kg
pull-ups:
7 x BW
5 x BW
5 x BW
military press:
5 x 31 kg
5 x 31 kg
5 x 31 kg
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Dagens træning:
opvarmning
Squat:
5 x 50 kg
3 x 70 kg
2 x 80 kg
5 x 93,5 kg -PR
5 x 93,5 kg
5 x 93,5 kg
pull-ups:
8 x BW
6 x BW
6 x BW
db row:
5 x 24 kg
5 x 24 kg
5 x 24 kg
ingen pause
+ biceps og mave
opvarmning
Squat:
5 x 50 kg
3 x 70 kg
2 x 80 kg
5 x 93,5 kg -PR
5 x 93,5 kg
5 x 93,5 kg
pull-ups:
8 x BW
6 x BW
6 x BW
db row:
5 x 24 kg
5 x 24 kg
5 x 24 kg
ingen pause
+ biceps og mave
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
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Dagens træning
opvarmning
Bænkpress:
5 x 50 kg
5 x 62,5 kg
5 x 62,5 kg
5 x 62,5 kg
dips:
5 x BW
5 x BW
db bænkpress:
10 x 20 kg
10 x 20 kg
10 x 20 kg
military press:
5 x 21 kg
5 x 31 kg
5 x 31 kg
5 x 31 kg
+ mere skulder, triceps og rotator manchet
opvarmning
Bænkpress:
5 x 50 kg
5 x 62,5 kg
5 x 62,5 kg
5 x 62,5 kg
dips:
5 x BW
5 x BW
db bænkpress:
10 x 20 kg
10 x 20 kg
10 x 20 kg
military press:
5 x 21 kg
5 x 31 kg
5 x 31 kg
5 x 31 kg
+ mere skulder, triceps og rotator manchet
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Dagens træning:
opvarmning
Tidlig morgentræning, så havde ikke særlig meget energi.
Squat:
5 x 50 kg
3 x 70 kg
2 x 80 kg
1 x 93,5 kg
1 x 93,5 kg
pull-ups:
9 x BW
4 x BW - slog knæet op i ribben på væggen
5 x BW
db row:
5 x 24 kg
5 x 24 kg
5 x 24 kg
ingen pause
+ biceps og mave
opvarmning
Tidlig morgentræning, så havde ikke særlig meget energi.
Squat:
5 x 50 kg
3 x 70 kg
2 x 80 kg
1 x 93,5 kg
1 x 93,5 kg
pull-ups:
9 x BW
4 x BW - slog knæet op i ribben på væggen
5 x BW
db row:
5 x 24 kg
5 x 24 kg
5 x 24 kg
ingen pause
+ biceps og mave
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Dagens træning:
opvarmning
Bænkpress:
5 x 50 kg
5 x 62,5 kg
5 x 62,5 kg
5 x 62,5 kg
db bænkpress:
10 x 20 kg
10 x 20 kg
10 x 20 kg
military press:
5 x 31 kg
5 x 31 kg
5 x 31 kg
+ mere skulder, triceps, lidt dips og rotator manchet
opvarmning
Bænkpress:
5 x 50 kg
5 x 62,5 kg
5 x 62,5 kg
5 x 62,5 kg
db bænkpress:
10 x 20 kg
10 x 20 kg
10 x 20 kg
military press:
5 x 31 kg
5 x 31 kg
5 x 31 kg
+ mere skulder, triceps, lidt dips og rotator manchet
"You have to keep in mind that, if you get hurt, you can't lift, can't lift - can't stay swole baby" - Phil Heath
-
- Reputation point: 0
- Indlæg: 260
- Tilmeldt: 28. feb 2011, 13:36
- Træner her: Form & Figur ApS
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
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