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Bænkpres

2 x 110 kg

2 x 110 kg

2 x 110 kg

2 x 110 kg

2 x 110 kg

2 x 110 kg

Chin ups

5 x bw

4 x bw + 5 kg

4 x bw + 10 kg

4 x bw + 15 kg

4 x bw + 10 kg

4 x bw + 5 kg

DB bænkpres --> CG cable rows

6 x 42 kg --> 8 x 90 kg

6 x 42 kg --> 8 x 100 kg

6 x 42 kg --> 8 x 100 kg

6 x 42 kg --> 8 x 100 kg

Armblaster curls --> 1 arm pushdowns

12 x 40 kg --> 10 x 4 blokke

12 x 40 kg --> 10 x 4 blokke

12 x 40 kg --> 10 x 4 blokke

DB hammer curls --> OH rope extension

8 x 25 kg --> 12 x 7 blokke

8 x 25 kg --> 12 x 8 blokke

8 x 30 kg --> 12 x 9 blokke

BB shrugs --> DB laterals --> facepulls

10 x 140 kg --> 12 x 12.5 kg --> 10 x 8 blokke

10 x 140 kg --> 12 x 12.5 kg --> 10 x 8 blokke

10 x 140 kg --> 12 x 12.5 kg --> 10 x 8 blokke

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Tog lige en hvile dag i går og så ellers 13 timers søvn :blink:

Konv. dødløft

5 x 70 kg

3 x 120 kg

2 x 150 kg

2 x 190 kg

1 x 210 kg

5 x 210 kg

5 x 190 kg

Squat

2 x 140 kg

2 x 140 kg

2 x 140 kg

Paused

2 x 115 kg

2 x 115 kg

2 x 115 kg

CG cable rows

8 x 90 kg

8 x 110 kg

8 x 120 kg

8 x 120 kg

Walking BB lunges

12-14 skridt med 60 kg

12-14 skridt med 60 kg

12-14 skridt med 60 kg

12-14 skridt med 60 kg

Pull ups

5 x bw

5 x bw

5 x bw

5 x bw

Facepulls --> back raises

8 x 20 kg --> 8

8 x 25 kg --> 8

8 x 25 kg --> 8

8 x 25 kg --> 8

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Sumo dødløft

2 x 200 kg

2 x 200 kg

Squat

3 x 60 kg

2 x 100 kg

2 x 120 kg

2 x 120 kg

2 x 140 kg

2 x 140 kg

1 x 150 kg

 

17min 12 sek fra start til slut (10x5)

5 x 100 kg

5 x 100 kg

5 x 100 kg

5 x 120 kg

5 x 120 kg

5 x 100 kg

5 x 100 kg

5 x 100 kg

5 x 100 kg

5 x 100 kg

 

Træt lænd - skulle bare igennem en masse overkommelige sæts.

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Bænkpres

1 x 107.5 kg

2 x 107.5 kg

3 x 107.5 kg

4 x 107.5 kg

5 x 107.5 kg

6 x 107.5 kg

Dips

5 x bw + 10 kg

5 x bw + 10 kg

5 x bw + 10 kg

5 x bw + 10 kg

BOR

5 x 100 kg

5 x 100 kg

5 x 100 kg

5 x 100 kg

CG T-bar rows

8 x 60 kg

8 x 80 kg

8 x 100 kg

8 x 80 kg

WG pulldowns

6 x 80 kg

6 x 90 kg

6 x 100 kg

6 x 100 kg

 

Edited by Beeps
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Prøvede lidt forskelligt i squatten og så ellers noget teknik i dødløft

Squat

1 x 140 kg

1 x 140 kg

1 x 140 kg

1 x 140 kg

2 x 140 kg

6 x 140 kg

25 x 100 kg

Konv. dødløft

5 x 100 kg

3 x 140 kg

3 x 140 kg

1 x 160 kg

1 x 160 kg

2 x 160 kg

1 x 180 kg - video

1 x 180 kg

 

 

Hvordan faen indsætter jeg videoer med det nye layout ? kan ikke hitte u a det 

 

Edited by Beeps
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Bænkpres

2 x 112.5 kg

2 x 112.5 kg

2 x 112.5 kg

Military press

10 x 50 kg

10 x 50 kg

10 x 50 kg

Incline DB pres

6 x 36 kg

6 x 36 kg

6 x 36 kg

6 x 36 kg

Armblaster BB curls

10 x 40 kg

10 x 45 kg

10 x 50 kg

5 x 55 kg

12 x 40 kg

OH DB tricep extension

8 x 32 kg

8 x 34 kg

6 x 36 kg

10 x 32 kg

10 x 32 kg

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Squat

2 x 150 kg

2 x 155 kg

2 x 160 kg

2 x 165 kg

2 x 170 kg

Konv. dødløft

5 x 180 kg

5 x 180 kg

5 x 180 kg

5 x 180 kg

HB pause squat

3 x 105 kg

3 x 105 kg

3 x 105 kg

3 x 105 kg

3 x 105 kg

DB RDL --> Goodmornings

6 x 45 kg --> 5 x 60 kg

6 x 45 kg --> 5 x 70 kg

6 x 45 kg --> 5 x 70 kg

Leg curls --> leg extensions

8 x 60 kg --> 10 x full stack

8 x 60 kg --> 10 x full stack

8 x 60 kg --> 14 x full stack

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Bænkpres

8 x 95 kg

8 x 95 kg

8 x 95 kg

8 x 95 kg

8 x 95 kg

Military pres

3 x 60 kg

3 x 65 kg

3 x 65 kg

3 x 65 kg

3 x 65 kg

Incline DB pres

8 x 34 kg

8 x 36 kg

8 x 38 kg

7 x 40 kg

18 x 30 kg

DB seal rows

6 x 40 kg

10 x 40 kg

10 x 40 kg

10 x 40 kg

WG pulldowns

8 x 80 kg

8 x 80 kg

8 x 80 kg

 

8 x 305 lbs

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Squat

5 x 150 kg

5 x 150 kg

Konv. dødløft

6 x 160 kg

6 x 160 kg

6 x 160 kg

6 x 160 kg

6 x 160 kg

6 x 160 kg

 

High bar squat - m.stop

4 x 100 kg

4 x 100 kg

4 x 100 kg

4 x 100 kg

Leg curls

12 x 150 lbs

12 x 150 lbs

12 x 150 lbs

 

Læg og lidt unilateral leg extesion

Edited by Beeps
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Bænkpres

1 x 110 kg

1 x 120 kg

3 x 100 kg

3 x 100 kg

6 x 90 kg

6 x 90 kg

Military press

2 x 70 kg

2 x 70 kg

2 x 70 kg

Incline DB pres

12 x 32 kg

12 x 32 kg

12 x 32 kg

DB press to flyes

5 x 25 kg

5 x 30 kg

5 x 30 kg

5 x 30 kg

CG pulldowns

8 x 80 kg

8 x 100 kg

8 x 100 kg

8 x 100 kg

DB seal rows

8 x 42 kg

8 x 42 kg

8 x 42 kg

 

Arme

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Bænkpres

2 x 115 kg

m.stop

3 x 102.5 kg

3 x 102.5 kg

3 x 102.5 kg

Military press

8 x 60 kg

8 x 60 kg

8 x 60 kg

8 x 60 kg

8 x 60 kg

Incline DB pres --> cable flyes

8 x 36 kg --> 10 x 3 blokke

8 x 36 kg --> 10 x 4 blokke

8 x 36 kg --> 10 x 4 blokke

8 x 36 kg --> 10 x 4 blokke

Edited by Beeps
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Squat

3 x 155 kg

3 x 155 kg

Konv. dødløft

6 x 165 kg

6 x 165 kg

6 x 165 kg

6 x 165 kg

6 x 165 kg

High bar squat

4 x 112.5 kg

4 x 112.5 kg

4 x 112.5 kg

5 x 100 kg

5 x 100 kg

DB bulgark split squat

10 x 15 kg

10 x 15 kg

10 x 15 kg

10 x 15 kg

Leg curls

8 x 150 lbs

8 x 170 lbs

8 x 170 lbs

8 x 170 lbs

8 x 170 lbs

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Bænkpres

6 x 100 kg

6 x 100 kg

6 x 100 kg

6 x 100 kg

6 x 100 kg

6 x 100 kg

DB bænkpres

8 x 42 kg

8 x 42 kg

8 x 42 kg

Stående DB skulder pres

10 x 17.5 kg

10 x 17.5 kg

10 x 17.5 kg

10 x 17.5 kg

CG pulldowns

10 x 100 kg

10 x 100 kg

10 x 100 kg

DB seal rows

10 x 36 kg

10 x 36 kg

10 x 36 kg

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Bænkpres

3 x 110 kg

3 x 112.5 kg - pb

3 x 112.5 kg

3 x 112.5 kg

3 x 112.5 kg

Military press

5 x 70 kg - pb

4 x 70 kg

3 x 70 kg

10 x 60 kg - pb

6 x 60 kg

Incline(15) DB pres

8 x 38 kg

8 x 38 kg

8 x 38 kg

8 x 38 kg

Incline(15) DB flyes

6 x 30 kg

6 x 30 kg

6 x 30 kg

6 x 30 kg

Edited by Beeps
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