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Mr.lindbaums log

Opret en logbog, så andre kan følge, og kommentere din træning
Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 25 apr 2011 19:12

Workout Summary: 25-Apr-11
25-Apr-11

angled prone curl
Set 1, 34 kg for 10 reps
Set 2, 34 kg for 10 reps
Set 3, 38 kg for 8 reps

concentration dumbbell curl
Set 1, 24 kg for 10 reps
Set 2, 24 kg for 10 reps
Set 3, 26 kg for 8 reps

standing curls with ez-bar
Set 1, 67 kg for 10 reps
Set 2, 67 kg for 10 reps
Set 3, 67 kg for 10 reps

standing hammer curls
Set 1, 34 kg for 10 reps
Set 2, 34 kg for 10 reps
Set 3, 34 kg for 10 reps
Set 4, 34 kg for 10 reps

overhead curls
Set 1, 15 kg for 10 reps
Set 2, 17.5 kg for 10 reps
Set 3, 20 kg for 10 reps
Set 4, 22.5 kg for 10 reps
Set 5, 25 kg for 10 reps

3 way shoulder
Set 1, 12 kg for 10 reps
Set 2, 12 kg for 10 reps
Set 3, 12 kg for 10 reps
Set 4, 12 kg for 10 reps

barbell bent-over row
Set 1, 100 kg for 12 reps
Set 2, 110 kg for 12 reps
Set 3, 120 kg for 12 reps
Set 4, 140 kg for 8 reps
Set 5, 120 kg for 10 reps
Set 6, 100 kg for 10 reps
Set 7, 100 kg for 10 reps

dead lift
Set 1, 120 kg for 10 reps
Set 2, 140 kg for 10 reps
Set 3, 160 kg for 6 reps

chinup
Set 1, 130 kg for 10 reps
Set 2, 130 kg for 10 reps
Set 3, 130 kg for 10 reps
Set 4, 130 kg for 10 reps
Set 5, 150 kg for 6 reps

neutral-grip pullup
Set 1, 110 kg for 10 reps
Set 2, 110 kg for 10 reps
Set 3, 120 kg for 10 reps
Set 4, 130 kg for 10 reps

lat pulldown
Set 1, 120 kg for 10 reps
Set 2, 120 kg for 10 reps

V-bar pulldown
Set 1, 120 kg for 10 reps
Set 2, 120 kg for 10 reps

Er det bare mig eller var det hårdt at træne i varmen idag.
Træningen gik okay idag når man tage en uges hviledage i mente. Fik desværre ikke kørt programmet helt ud på grund af at centeret lukkede inden da.

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 27 apr 2011 07:31

Workout Summary: 26-Apr-11

Dagen startede med 45min løb om morgenen og eftermiddagen stod derefter på styrketræning.

26-Apr-11
dumbbell bench press
Set 1, 42 kg for 10 reps
Set 2, 42 kg for 10 reps
Set 3, 54 kg for 10 reps
Set 4, 56 kg for 10 reps

dumbbell incline bench press
Set 1, 42 kg for 10 reps
Set 2, 42 kg for 10 reps
Set 3, 42 kg for 10 reps
Set 4, 42 kg for 10 reps

decline barbell bench press
Set 1, 100 kg for 10 reps
Set 2, 110 kg for 10 reps
Set 3, 120 kg for 10 reps

incline barbell bench press
Set 1, 100 kg for 10 reps
Set 2, 100 kg for 10 reps
Set 3, 110 kg for 10 reps

barbell bench press
Set 1, 100 kg for 10 reps
Set 2, 100 kg for 10 reps
Set 3, 100 kg for 10 reps

dumbbell flye
Set 1, 22.5 kg for 10 reps
Set 2, 24 kg for 10 reps
Set 3, 26 kg for 10 reps

barbell shoulder press
Set 1, 80 kg for 10 reps
Set 2, 80 kg for 10 reps
Set 3, 95 kg for 10 reps

cable triceps pushdown
Set 1, 50 kg for 10 reps
Set 2, 50 kg for 10 reps
Set 3, 50 kg for 10 reps

one arm reverse triceps curls
Set 1, 20 kg for 10 reps
Set 2, 20 kg for 10 reps
Set 3, 20 kg for 10 reps
Set 4, 20 kg for 10 reps

overhead bar press
Set 1, 50 kg for 10 reps
Set 2, 50 kg for 10 reps
Set 3, 60 kg for 10 reps

Wuhu der er lidt fremgang i mit bryst. Tror bare jeg fortsætter med det her program igennem maj også. Min bænk er stadig langt nede, men det gør mig ikke så meget taget i betragtning, at jeg lige havde kørt 2x4 sæt i dumbell.
Ydermere kan jeg tilføje at jeg har tabt 2cm mere om livet, så nu måler jeg 96cm om livet(målte 104cm i december). Vægten siger dog 102kg, så tror det er ved at gå den rigtige vej =D>

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 02 maj 2011 08:44

arhh nu fik jeg igen ikke lagt logs ind, fy!!

Onsdag:
Jeg fik ikke trænet så meget, da jeg skulle til et foredrag om kost og ernæring. Alligevel fik jeg presset mig selv til en times spinning og en times løb/crosstrainer.

Torsdag:
Fri

Fredag

Workout Summary: 29-Apr-11
29-Apr-11
barbell bent-over row
Set 1, 110 kg for 10 reps
Set 2, 120 kg for 10 reps
Set 3, 140 kg for 10 reps
Set 4, 160 kg for 3 reps
Set 5, 140 kg for 10 reps

dead lift
Set 1, 120 kg for 10 reps
Set 2, 140 kg for 10 reps
Set 3, 160 kg for 6 reps
Note til mig selv: hold bent-over på 100, ellers får jeg ikke nok energi til dødløft.

angled prone curl
Set 1, 36 kg for 10 reps
Set 2, 38 kg for 10 reps
Set 3, 38 kg for 10 reps

standing curls with ez-bar
Set 1, 52.5 kg for 10 reps
Set 2, 52.5 kg for 10 reps
Set 3, 52.5 kg for 10 reps
Set 4, 52.5 kg for 10 reps

concentration dumbbell curl
Set 1, 24 kg for 10 reps
Set 2, 24 kg for 10 reps
Set 3, 26 kg for 10 reps

overhead curls
Set 1, 17.5 kg for 10 reps
Set 2, 17.5 kg for 10 reps
Set 3, 20 kg for 10 reps

cable lying curls
Set 1, 50 kg for 10 reps
Set 2, 50 kg for 10 reps
Set 3, 50 kg for 10 reps
Set 4, 50 kg for 10 reps

3 way shoulder
Set 1, 12 kg for 10 reps
Set 2, 12 kg for 10 reps
Set 3, 12 kg for 10 reps
Set 4, 12 kg for 10 reps

neutral-grip pullup
Set 1, 120 kg for 10 reps
Set 2, 120 kg for 10 reps
Set 3, 120 kg for 10 reps
Set 4, 120 kg for 10 reps
Set 5, 120 kg for 10 reps
Set 6, 120 kg for 10 reps
Set 7, 120 kg for 10 reps

dumbbell lateral raise
Set 1, 18 kg for 10 reps
Set 2, 18 kg for 10 reps
Set 3, 18 kg for 10 reps

chinup
Set 1, 130 kg for 10 reps
Set 2, 130 kg for 10 reps
Set 3, 130 kg for 10 reps
Set 4, 140 kg for 8 reps
Set 5, 160 kg for 1 reps
Set 6, 160 kg for 1 reps
Set 7, 140 kg for 10 reps

cable seated close row
Set 1, 180 kg for 10 reps
Set 2, 180 kg for 10 reps
Set 3, 180 kg for 10 reps
Set 4, 180 kg for 10 reps

cable close grip pulldown
Set 1, 120 kg for 10 reps
Set 2, 120 kg for 10 reps
Set 3, 120 kg for 10 reps

lat pulldown
Set 1, 120 kg for 10 reps
Set 2, 120 kg for 10 reps
Set 3, 120 kg for 10 reps
Set 4, 120 kg for 10 reps

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 02 maj 2011 08:58

30-Apr-11
dumbbell bench press
Set 1, 42 kg for 10 reps
Set 2, 42 kg for 10 reps
Set 3, 54 kg for 10 reps
Set 4, 58 kg for 10 reps

dumbbell incline bench press
Set 1, 42 kg for 10 reps
Set 2, 42 kg for 10 reps
Set 3, 42 kg for 10 reps
Set 4, 42 kg for 10 reps
*Med modstand i set 3 og 4*

decline barbell bench press
Set 1, 110 kg for 10 reps
Set 2, 110 kg for 10 reps
Set 3, 110 kg for 10 reps

incline barbell bench press
Set 1, 100 kg for 10 reps
Set 2, 100 kg for 10 reps
Set 3, 110 kg for 10 reps

barbell bench press
Set 1, 100 kg for 10 reps
Set 2, 100 kg for 10 reps
Set 3, 100 kg for 10 reps

dumbbell flye
Set 1, 24 kg for 10 reps
Set 2, 24 kg for 10 reps
Set 3, 26 kg for 10 reps

cable triceps pushdown
Set 1, 50 kg for 10 reps
Set 2, 50 kg for 10 reps
Set 3, 50 kg for 10 reps
*50 er max på maskinen*

one arm reverse triceps curls
Set 1, 20 kg for 10 reps
Set 2, 20 kg for 10 reps
Set 3, 20 kg for 10 reps
Set 4, 20 kg for 10 reps

overhead bar press
Set 1, 50 kg for 10 reps
Set 2, 50 kg for 10 reps
Set 3, 60 kg for 10 reps

Ihh fik ikke trænet fuldt ud idag da mine arme var lidt ømme, hvilket nok skyldtes for lidt kost.
Men lidt fremgang var der dog alligevel et enkelt sted.:)

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 02 maj 2011 09:12

Træningsplan uge 18.

Cardio
mandag: spinning 3 hård(før styrketræning)
tirsdag: løb eller crosstrainer 1 time (morgen)
onsdag: spinning let(før styrketræning)
torsdag: løb eller crosstrainer 1 time (morgen)
fredag: 30min efter træning på crosstrainer
lørdag: spinning eller løb

Styrketræning:
mandag: Biceps/ryg og lateral skulder, let 3/3/1½
tirsdag: Bryst/triceps og skulderpress(military press), hård 7/5/1 eller to
onsdag: Ben + div( cuff rotator, shrugs, håndled mm.)
torsdag: Biceps/ryg og lateral skulder, hård 6/6/2½
fredag: Bryst/triceps og skulderpress(military press), let 3/3/1
lørdag: Ben + div( cuff rotator, shrugs, håndled mm.)

Samme øvelser som i sidste uge! Dog vil jeg vende lidt op og ned på cyklussen;)

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 18 maj 2011 13:54

Så fik jeg omsider tid til at skrive lidt i min log.

Det er ikke så meget jeg har nået at træne de sidste par uger, men har dog fået presset noget træning ind. Jeg startede således igen her i mandags og træningen så således ud:

16-May-11
dead lift
Set 1, 120 kg for 10 reps
Set 2, 140 kg for 10 reps
Set 3, 140 kg for 10 reps
Set 4, 160 kg for 6 reps

barbell bent-over row
Set 1, 120 kg for 10 reps
Set 2, 130 kg for 10 reps
Set 3, 140 kg for 10 reps

neutral-grip pullup
Set 1, 120 kg for 10 reps
Set 2, 120 kg for 10 reps
Set 3, 120 kg for 10 reps
Set 4, 130 kg for 5 reps

chinup
Set 1, 130 kg for 10 reps
Set 2, 140 kg for 10 reps
Set 3, 140 kg for 10 reps
Set 4, 140 kg for 10 reps

3-way shoulder
Set 1, 14 kg for 10 reps
Set 2, 14 kg for 10 reps
Set 3, 16 kg for 10 reps
Set 4, 18 kg for 6 reps

standing concentration curl
Set 1, 36 kg for 10 reps
Set 2, 36 kg for 10 reps
Set 3, 38 kg for 10 reps

angled prone curl
Set 1, 36 kg for 10 reps
Set 2, 36 kg for 10 reps
Set 3, 38 kg for 10 reps

standing curls with ez-bar
Set 1, 52.5 kg for 10 reps
Set 2, 52.5 kg for 10 reps
Set 3, 52.5 kg for 10 reps
Set 4, 52.5 kg for 10 reps

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 18 maj 2011 13:58

17-may-11

dumbbell bench press
Set 1, 42 kg for 10 reps
Set 2, 42 kg for 10 reps
Set 3, 54 kg for 10 reps
Set 4, 56 kg for 10 reps

dumbbell incline bench press
Set 1, 42 kg for 10 reps
Set 2, 42 kg for 10 reps
Set 3, 42 kg for 10 reps

decline barbell bench press
Set 1, 100 kg for 10 reps
Set 2, 100 kg for 10 reps
Set 3, 100 kg for 10 reps

incline barbell bench press
Set 1, 100 kg for 10 reps
Set 2, 100 kg for 10 reps
Set 3, 100 kg for 10 reps

dumbbell flye
Set 1, 24 kg for 10 reps
Set 2, 24 kg for 10 reps
Set 3, 26 kg for 10 reps

cable triceps pushdown
Set 1, 50 kg for 10 reps
Set 2, 50 kg for 10 reps
Set 3, 50 kg for 10 reps
*50 på rygmaskinen*

overhead reverse triceps curls
Set 1, 15 kg for 10 reps
Set 2, 15 kg for 10 reps
Set 3, 15 kg for 10 reps
Set 4, 17,5 kg for 10 reps

overhead bar press
Set 1, 50 kg for 10 reps
Set 2, 55 kg for 10 reps
Set 3, 60 kg for 10 reps

shoulderpress
Set 1, 80 kg for 10 reps
Set 2, 80 kg for 10 reps
Set 3, 90 kg for 6 reps

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 24 maj 2011 10:59

20-May-11
dead lift
Set 1, 120 kg for 10 reps
Set 2, 140 kg for 10 reps
Set 3, 160 kg for 10 reps

barbell bent-over row
Set 1, 125 kg for 10 reps
Set 2, 130 kg for 10 reps
Set 3, 140 kg for 10 reps

neutral-grip pullup
Set 1, 120 kg for 10 reps
Set 2, 120 kg for 10 reps
Set 3, 120 kg for 10 reps
Set 4, 130 kg for 8 reps

chinup
Set 1, 130 kg for 10 reps
Set 2, 140 kg for 10 reps
Set 3, 140 kg for 10 reps
Set 4, 150 kg for 8 reps

3-way shoulder
Set 1, 14 kg for 10 reps
Set 2, 14 kg for 10 reps
Set 3, 16 kg for 10 reps
Set 4, 18 kg for 8 reps

standing concentration curl
Set 1, 36 kg for 10 reps
Set 2, 38 kg for 10 reps
Set 3, 40 kg for 10 reps

angled prone curl
Set 1, 36 kg for 10 reps
Set 2, 36 kg for 10 reps
Set 3, 38 kg for 10 reps

standing curls with ez-bar
Set 1, 52.5 kg for 10 reps
Set 2, 52.5 kg for 10 reps
Set 3, 52.5 kg for 10 reps
Set 4, 52.5 kg for 10 reps

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 24 maj 2011 11:07

21-may-11

dumbbell bench press
Set 1, 42 kg for 10 reps
Set 2, 42 kg for 10 reps
Set 3, 56 kg for 10 reps
Set 4, 58 kg for 10 reps
Set 6, 60 kg for 8 reps
*gik for fint, så tog lige et set til
Set 6, 62 kg for 5 reps
* Personlig rekord er nået med de 62

dumbbell incline bench press
Set 1, 42 kg for 10 reps
Set 2, 42 kg for 10 reps
Set 3, 42 kg for 10 reps
*burde have taget flere sets:/

decline barbell bench press
Set 1, 100 kg for 12 reps
Set 2, 100 kg for 12 reps
Set 3, 100 kg for 12 reps

dumbbell flye
Set 1, 24 kg for 10 reps
Set 2, 26 kg for 10 reps
Set 3, 28 kg for 10 reps, sheise den var led

overhead cable triceps push
Set 1, 40 kg for 10 reps
Set 2, 40 kg for 10 reps
Set 3, 40 kg for 10 reps

overhead reverse triceps curls
Set 1, 20 kg for 10 reps
Set 2, 20 kg for 10 reps
Set 3, 17,5 kg for 10 reps
Set 4, 17,5 kg for 10 reps

Dips
Set 1, BW(100kg) for 20 reps
Set 2, 110 kg for 10 reps
Set 3, 120 kg for 10 reps
Set 4, 135 kg for 5 reps

shoulderpress
Set 1, 80 kg for 10 reps
Set 2, 80 kg for 10 reps
Set 3, 80 kg for 10 reps

Det gik rimelig godt og er godt tilfreds.

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 24 maj 2011 11:12

22-may-11

machine leg curl
Set 1, 85 kg for 10 reps
Set 2, 90 kg for 10 reps
Set 3, 95 kg for 10 reps

machine leg extension
Set 1, 100 kg for 15 reps
Set 2, 100 kg for 15 reps
Set 3, 100 kg for 15 reps


standing dumbbell calf raise
Set 1, 200 kg for 10 reps
Set 2, 220 kg for 10 reps
Set 3, 230 kg for 10 reps

barbell squat
Set 1, 120 kg for 10 reps
Set 2, 130 kg for 10 reps
Set 3, 140 kg for 10 reps

machine leg press
Set 1, 440 kg for 10 reps
Set 2, 440 kg for 10 reps
Set 3, 440 kg for 10 reps

shrug
Set 1, 200 kg for 10 reps
Set 2, 210 kg for 10 reps
Set 3, 215 kg for 10 reps

rotator cuff - internal
Set 1, 12.5 kg for 10 reps
Set 2, 15 kg for 10 reps
Set 3, 17.5 kg for 10 reps

rotator cuff - external
Set 1, 12.5 kg for 10 reps
Set 2, 15 kg for 10 reps
Set 3, 17.5 kg for 10 reps

+
Mave

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 24 maj 2011 11:18

Jeg fik desværre ikke trænet igår og kommer heller ikke til det idag, Så træningen kommer til at se lidt anderledes ud:

Onsdag: ryg, biceps, triceps, bryst og skulder
Torsdag: Ben + mave
Fredag: ryg og biceps
Lørdag: Bryst og triceps
Søndag: Ben + diverse

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 05 jun 2011 10:19

31-May-11

barbell bent-over row
Set 1, 100 kg for 10 reps
Set 2, 110 kg for 10 reps
Set 3, 120 kg for 10 reps
Set 4, 130 kg for 10 reps
Set 5, 140 kg for 6 reps

chinup
Set 1, 120 kg for 10 reps
Set 2, 130 kg for 10 reps
Set 3, 140 kg for 8 reps

neutral-grip pullup
Set 1, 120 kg for 10 reps
Set 2, 125 kg for 10 reps
Set 3, 130 kg for 10 reps

cable seated close row
Set 1, 180 kg for 10 reps
Set 2, 180 kg for 10 reps
Set 3, 180 kg for 10 reps
Set 4, 180 kg for 10 reps

angled prone curl
Set 1, 34 kg for 10 reps
Set 2, 34 kg for 10 reps
Set 3, 38 kg for 5 reps

concentration dumbbell curl
Set 1, 24 kg for 10 reps
Set 2, 24 kg for 10 reps
Set 3, 26 kg for 10 reps

standing curls with ez-bar
Set 1, 52.5 kg for 10 reps
Set 2, 57.5 kg for 10 reps
Set 3, 62.5 kg for 5 reps

3 Way shoulder
Set 1, 12 kg for 10 reps
Set 2, 14 kg for 10 reps
Set 3, 16 kg for 10 reps

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 05 jun 2011 10:21

Onsdag 1/6

Fik íkke trænet så meget, men tigengæld cyklede jeg 2 * 35km.

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 05 jun 2011 10:29

02-Jun-11

dumbbell bench press
Set 1, 42 kg for 10 reps
Set 2, 42 kg for 10 reps
Set 3, 58 kg for 10 reps
Set 4, 62 kg for 3 reps

dumbbell incline bench press
Set 1, 42 kg for 10 reps
Set 2, 42 kg for 10 reps
Set 3, 42 kg for 10 reps
Set 4, 42 kg for 10 reps

decline dumbbell fly
Set 1, 24 kg for 10 reps
Set 2, 24 kg for 10 reps
Set 3, 26 kg for 10 reps

decline dumbbell bench press
Set 1, 100 kg for 10 reps
Set 2, 100 kg for 10 reps
Set 3, 100 kg for 10 reps

Skråbænk
3 set af 100 med 12 reps

barbell shoulder press
Set 1, 70 kg for 10 reps
Set 2, 80 kg for 10 reps
Set 3, 90 kg for 3 reps
Set 4, 60 kg for 15 reps

cable triceps overhead extension
Set 1, 30 kg for 10 reps
Set 2, 30 kg for 10 reps
Set 3, 30 kg for 10 reps

one arm reverse triceps curls
Set 1, 20 kg for 10 reps
Set 2, 20 kg for 10 reps
Set 3, 20 kg for 10 reps
Set 4, 20 kg for 10 reps

overhead bar press
Set 1, 40 kg for 10 reps
Set 2, 50 kg for 10 reps
Set 3, 60 kg for 5 reps

triceps kickback
Set 1, 24 kg for 10 reps
Set 2, 24 kg for 10 reps
Set 3, 26 kg for 10 reps
Set 4, 28 kg for 10 reps

dip
Set 1, 110 kg for 10 reps
Set 2, 110 kg for 10 reps
Set 3, 110 kg for 10 reps
Set 4, 110 kg for 10 reps

fik også trænet lidt ben den dag, men fik ikke lagt det ind i Ifitness

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 05 jun 2011 14:26

03-Jun-11

barbell bent-over row
Set 1, 110 kg for 10 reps
Set 2, 120 kg for 10 reps
Set 3, 130 kg for 10 reps
Set 4, 140 kg for 10 reps

dead lift
Set 1, 140 kg for 10 reps
Set 2, 140 kg for 10 reps
Set 3, 160 kg for 5 reps

Neutralgrip Pull up
Set 1, 120 kg for 10 reps
Set 2, 130 kg for 10 reps
Set 3, 140 kg for 10 reps

chinup
Set 1, 120 kg for 10 reps
Set 2, 130 kg for 10 reps
Set 3, 140 kg for 10 reps
Set 4, 160 kg for 3 reps

cable seated close row
Set 1, 180 kg for 10 reps
Set 2, 180 kg for 10 reps
Set 3, 190 kg for 10 reps

standing hammer curls
Set 1, 30 kg for 10 reps
Set 2, 30 kg for 10 reps
Set 3, 34 kg for 10 reps

angled prone curl
Set 1, 36 kg for 10 reps
Set 2, 36 kg for 10 reps
Set 3, 40 kg for 10 reps

concentration dumbbell curl
Set 1, 24 kg for 10 reps
Set 2, 26 kg for 10 reps
Set 3, 28 kg for 10 reps

3 way shoulder
Set 1, 14 kg for 10 reps
Set 2, 16 kg for 10 reps
Set 3, 16 kg for 10 reps


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