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vidark

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vidark last won the day on February 24 2019

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  1. Søndag Skråbenk med manualer 15 kgs 15 rep x2 20 kgs 15 rep 25 kgs 15 rep 30 kgs 15 rep 40 kgs 10 rep 50 kgs 6 rep x2 50 kgs 8 rep Stående nakkepress 40 kg 12 rep x2 60 kg 8 rep😯 Chins Kroppsvekt 12 rep x3 Over hode triceps ext 20 kg 30 rep x2 30 kg 30 rep 30 kg 23 rep Mandag Boksbøy uten belte og stopp 60 kg 6 rep x2 90 kg 6 rep 120 kg 6 rep 150 kg 6 rep 170 kg 6 rep 190 kg 5 rep x3 Etbeins strakmark manualer 27,5 kgs 12 rep x3
  2. Boksbøy med stopp uten belte 80 kg 6 rep x2 100 kg 6 rep 125 kg 12 rep 130 kg 12 rep 140 kg 12 rep 150 kg 12 rep Safety bar good morning 50 kg 12 rep x4 Chins kroppsvekt 12 rep x4 Cabel kryss bakside skuldre 15 rep x3 Spider curl 45 kg 12 rep Stående hammercurl vekt pr arm 35 kgs 12 rep Cabel curl 15 rep x1
  3. Skråbenk 20 kg 15 rep x3 50 kg 10 rep x2 60 kg 10 rep 75 kg 8 rep 90 kg 10 rep x2 92,5 kg 10 rep 95 kg 10 rep Revers benk med stopp 50 kg 10 rep x2 60 kg 10 rep 80 kg 8 rep x2 Skråflyes 12,5 kgs 12 rep 15 kgs 12 rep 17,5 kgs 12 rep 20 kgs 12 rep Sidehev 17,5 kgs 15 rep x3 Pushdown albuer ut 43 kg 20 rep x3 Over hode triceps ext manual 15 kg 20 rep 25 kg 30 rep 30 kg 30 rep x3
  4. Boksbøy med stopp uten belte 50 kg 6 rep x2 80 kg 6 rep 110 kg 6 rep 140 kg 6 rep 160 kg 6 rep 190 kg 4 rep x3 200 kg 3 rep Good morning saftybar 50 kg 13 rep x4
  5. Skråbenk 20 kg 15 rep x3 50 kg 10 rep x2 60 kg 10 rep 70 kg 8 rep 80 kg 6 rep 105 kg 4 rep x4 Stående nakkepress 40 kg 12 rep 55 kg 10 rep x2 55 kg 16 kg Sittende Cabel roing m fatgrips 70 kg 10 rep Nakkepress og roing var supersett Pullups 6 rep x4 Over hode triceps ext manual 20 kg 20 rep x2 25 kg 20 rep 32,5 kg 20 rep x2
  6. Boksbøy med stopp uten belte 80 kg 6 rep x2 100 kg 6 rep 120 kg 12 rep x4 Good morning saftybar 50 kg 12 rep x3 Chins Kroppsvekt pluss 8 kg 8 rep x2 10 rep x1 Liggende roing skråbenk hantler 50 kgs 8 rep x4 Cabel kryss bakside skukdre 15 rep x3 Spidercurl 40 kg 16 rep Stående hammercurl vekt pr arm 35 kgs 15 rep Preacher curl smalt grep 40 kg 12 rep
  7. Skråbenk med manualer 15 kgs 15 rep x2 20 kgs 15 rep 25 kgs 15 rep 30 kgs 12 rep 40 kgs 10 rep 45 kgs 12 rep x3 Flatbenk manualer 40 kgs 15 rep x3 Cabelcross 3x15 rep Sidehev 17,5 kgs 15 rep x3 Overhodet triceps ext manual 20 kg 20 rep x2 27,6 kg 20 rep 30 kg 20 rep x3 Pushdown albuer ut 43 kg 17 rep x3
  8. Onsdag Boksbøy uten belte 50 kg 6 rep x2 80 kg 6 rep 110 kg 6 rep 140 kg 6 rep 170 kg 6 rep 180 kg 6 rep x2 185 kg 6 rep Good morning 60 kg 12 rep x3 Etbeins strakmark manualer 32,5 kgs 12 rep x3
  9. Slik blei økten Skråbenk 50 kg 12 rep x2 60 kg 10 rep 70 kg 6 rep 80 kg 4 rep 97,5 kg 6 rep x3 98,5 kg 6 rep Liggende roing skråbenk hantler vekt pr arm 50 kgs 7 rep x3 Supersett med stående nakkepress 50 kg 13 rep x3 Chins kroppsvekt 12 rep x3 Supersett med Pushdown albuer ut sakte begge veier 43 kg 20 rep x3
  10. Mandag Boksbøy uten belte 50 kg 6 rep x2 80 kg 6 rep 115 kg 12 rep x4 Good morning 50 kg 12 rep x3 Liggende roing skråbenk hantler 50 kg 6 rep x4 Chins Kroppsvekt 10 rep x3 Spidercurl 40 kg 15 Hammer curl vekt pr arm 32,5 kgs 15 rep Preacher curl smalt grep 40 kg 10 rep
  11. Skråbenk 20 kg 15 rep x3 50 kg 10 rep x2 60 kg 10 rep 70 kg 6 rep 85 kg 10 rep x3 Flatbenk manualer 40 kgs 13 rep x3 Cabelcross lavt Cabel feste 15 kg 12 rep x3 Sidehev 17,5 kgs 12 rep x4 Bak hode triceps ext 15 kg 20 rep x2 20 kg 20 rep 25 kg 20 rep x3 Pushdown albuer ut 43 kg 20 rep x2 43 kg 26 rep
  12. Dagens raske økt. Boksbøy uten belte og stopp 50 kg 6 rep x2 80 kg 6 rep 110 kg 6 rep 140 kg 6 rep 160 kg 6 rep x2 170 kg 6 rep 175 kg 6 rep Etbeins strakmark 25 kg 15 rep x3 pr side.
  13. Oppvarming med strikk. Skråbenk 20 kg 15 rep x3 50 kg 10 rep x2 60 kg 10 rep 70 kg 6 rep 80 kg 4 rep 96 kg 6 rep x3 97,5 kg 6 rep Long pully row 98 kg 10 rep x4 Stående nakkepress 50 kg 12 rep x3 Chins Kroppsvekt pluss 10 kg 6 rep Kroppsvekt pluss 14 rep 6 rep x3 Revers benk med stopp 20 kg 8 rep x3 40 kg 8 rep 60 kg 10 rep x3
  14. Dagens trening Saktebøy til boks 20 kg 6 rep x3 50 kg 6 rep x2 80 kg 6 rep 110 kg 12 rep x4 Good morning saftybar 50 kg 12 rep x3 Chins kroppsvekt (97,4 kg) 3sett 10 rep Liggende roing skråbenk hantler vekt pr arm 50 kgs 6 rep x4 Stående Cabel bakside 3x15 rep Dragcurl 50 kg 14 rep Stående hammercurl vekt pr arm 25 kgs 15 rep 21 curl cabel 43 kg 21 rep
  15. Sittende Lårcurl 84 kg 12 rep x4 Boksbøy uten belte 20 kg 8 rep x3 50 kg 6 rep x2 70 kg 6 rep 100 kg 6 rep 120 kg 6 rep 150 kg 6 rep x3 190 kg 6 rep Hiptrust i bootybuilder maskin 50 kg 12 rep 100 kg 12 rep x4
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